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kad
03-11-2008, 02:03 PM
Edited because it can't be removed.

90kg_pwrlftr
03-11-2008, 02:25 PM
Good luck and glad you are back on the wagon.

What made you stop before? just curious

justen caputo
03-12-2008, 08:09 AM
Thanks. :)

I started playing World of Warcraft in November of 2006, and got addicted to it pretty soon after Burning Crusade came out and lost all interest in working out and trying to cook all my meals and it all went to waste. :( No more though. My account expired on Saturday and I haven't had the urge to play at all lately... I think I finally let go of the addiction.

that happened to me when oblivion first came out on xbox360.mine only lasted a month though.good to see you overcame it.most people don't realize how serious video game addiction can be.

Kiaran
03-17-2008, 10:41 PM
You'll bounce back quick, bro. Off to a good start. Look forward to watching the progress.

kad
03-18-2008, 06:49 PM
Kiaran - word.

Tuesday 3-18-08 - Quad dominant legs, biceps

Squats
45x10
135x8
155x5
175x5
195x5
205x5
225x5 - didn't think I could handle it, but I did, and below parallel too!

Incline leg press
230 x8
230 x8
230 x8

Alternating DB curls
20's x10
20's x8
20's x8
25's x8

That was all I had time for. Squats felt really strong for having so much time off. I was completely soaked and worn out after this workout, which feels great.

Calories: 2975
Fat: 87 786 28%
Sat: 14 130 5%
Poly: 9 79 3%
Mono: 26 232 8%
Carbs: 255 898 32%
Fiber: 31 0 0%
Protein: 288 1153 41%
Alcohol: 0 0 0%

Kiaran
03-18-2008, 08:29 PM
Nice work, dude. 2pps on the squat after a long layoff is impressive. Definitely crushed it. No clue about the 2.5pps for the leg press? Never heard of a 25 plate called a .5 pps. Anyway, keep it up.

kad
03-18-2008, 10:16 PM
Thanks. You're probably right, I just thought I saw it in someone's journal somewhere. Guess I'll just add the plates up.

kad
03-19-2008, 06:30 PM
Random thoughts...

Didn't get my workout in tonight. I simply had too much to do, with searching and applying for jobs and these programming projects I'm working on for class.

I've had 7 solid clean dieting days in a row now, which is good. I don't even really have any cravings, probably because I've been right around my maintenance calories and I'm actually eating carbs, unlike what I used to cut on. I think I'm gonna splurge a little bit tonight, and then probably again this weekend when I'm visiting my parents, then try to keep my diet as clean as possible for the next 6 weeks.

That reminds me.. I only have SIX WEEKS until I graduate, then I'm afraid my life is going to be hectic for a while as I move to a new job and get settled in and start working. I don't really expect that adjustment to take more than a few weeks, I just hope I can find a decent gym near wherever I end up working. I'm really excited about graduating, I've been in college for 7 years and I want it over with, hah.

Jorge Sanchez
03-19-2008, 09:13 PM
Looking good in here. I look forward to seeing some good progress.

kad
03-20-2008, 08:53 AM
Man, I can't believe I stayed up nearly all night last night and only got an hour and a half of sleep. I woke up 20 minutes before class, so I've been awake for 2 hours and haven't eaten anything yet. Scary thought that this is how I lived for about 2 months at the beginning of the semester.

Except this time I wasn't playing games, I started playing with Xcode and Interface Builder (programming tools for Mac OSX), and I spent all night being distracted by that and random crap on youtube (mostly DBZ movies I stumbled across that I used to watch a long time ago) while I was supposed to be working on my actual project.

In spite of all that, I'm going to try to get a decent amount of calories in me today and get my vertical push/pull/whatever else workout in tonight like I planned to. I'll probably take a nap at some point this afternoon...cv dxxxxxxxxxxxxxxxddddddddddddddddxz oh hi.

kad
03-20-2008, 06:22 PM
Thursday 3-20-08 - Vertical Push/Pull, Calves, Abs

Standing BB Military Press
45x10
65x8
75x6
85x5
95x5
105x5
115x5
125x3 (ended up being push presses)

Standing DB side raises
20's x8
20's x8
20's x8

Standing DB rear delt raises
25's x10
25's x10
30's x10

Chins
BWx5
BWx5
BWx5 (barely)

Pulldowns
120x8
130x8
130x8

Seated calf raises
45x12
55x12
70x10
70x10
70x10

Decline bench situps
BWx10
BW+25 x10
BW+25 x10
BW+25 x10

All that lifting and I didn't get worn out any sooner than normal, on an hour and a half of sleep and two cups of coffee earlier this morning.

Also, hi and thanks Jorge :)

Edit:
Calories: 3019
Fat: 86 771 26%
Sat: 10 92 3%
Poly: 12 108 4%
Mono: 25 226 8%
Carbs: 306 1100 38%
Fiber: 31 0 0%
Protein: 260 1039 36%

kad
03-21-2008, 11:59 AM
Friday 3-21-08

I'm gonna take the weekend off while I'm at my parents house. My diet won't be awesome, I'm just going to try to get in my usual amounts of protein and fats, and try not to do any useless snacking between meals like I'm prone to do when I'm home - they keep a lot of snack foods like crackers and cookies and stuff around.

Cutting plan
I made up my cutting plan that I'm starting next Monday. I ate at 3000 cals for a week, and I didn't gain or lose any weight, and I got in a decent amount of activity (3 workouts... I wish that was 4, but oh well)

10% of 3000 calories is a 300 calorie deficit, so I'm going to start out at around 2700 calories.

100g of fat a day, split across 4 P+F meals with 25g or so each
290g of protein, split across 6 meals with 50g each and 40g in my PWO shake.
150g of carbs a day in the PWO time frame. I have a 2:1 ratio dextrose:whey shake about 15 minutes post-workout, and a solid P+C meal about an hour and a half later.

100*9 = 900 calories from fat
290*4 = 1160 calories from protein
150*4 = 600 calories from carbs

That adds up to 2660 calories, and with the additional 8g of fish oil I'll be eating every day that's 2732 calories. I tend to eat about every 2.5-3 hours throughout the day, my last meal being about an hour or an hour and a half before my workout.

The only thing I'm worried about is my energy and focus level throughout the day being on lower carbs than normal, so I'm going to try to get ahold of some Nitor here in the next couple of weeks. I really want to start doing some light cardio on my bike when I wake up in the morning too, because I'm so out of cardio shape it isn't funny. Edit: and I also remember it helped my appetite throughout the day and my recovery.

Here's some more random notes from my plan.

Fats: Almonds, Olive oil, fat from eggs and meats, natural peanut butter
Meats: Eggs and egg whites, Whey protein, Chicken, Tuna, Flounder or Cod, Shrimp, Lean beef, Lean pork, Lean steak
Carbs: Brown rice, Sweet potato

Misc:
8 hours of sleep per night
Bed by 11 p.m. on Mondays and Wednesdays
Bed by 12 p.m. on Sundays, Tuesdays, Thursdays

6 liters of filtered water per day
Multivitamin with Meal 1 and Meal 6 (PWO2 meal)
2g fish oil with each P+F meal

I'm also switching to Nitrean as soon as I can afford it again, I'm still using ON 100% whey. It's good, but I remember Nitrean tended to stay with me a bit longer when I had it in the middle of the day and I wasn't having any carbs throughout the day until after I lifted.

Anyway, that's all I have for now. Enough rambling. I'll post again on Monday after I've lifted with my workout and such. I also plan on taking some pics Monday morning to use for my progress comparison. Later.

Kiaran
03-21-2008, 08:31 PM
Huge workout there for being tired. Get some damn sleep, dude! Don't you know that's when your body builds everything? :D Congrats on finishing College. That's definitely a good feeling. You'll find a job no problem and inside of a year, you'll have everything settled down. I think I would lose my mind if I put as much thought into gaining/cutting diets as you do, dude. It's like a mad scientist with formulas written down all over the place and ****, lol. Good stuff though. Shows you know what you're doing.

kad
03-22-2008, 08:56 AM
Kiaran - Haha, thanks bro. I sometimes wonder if I put too much effort into it all, but I guess not.

So for some reason the university decided I needed some more money from some financial aid refund or whatever, and gave me another direct deposit, so now I have some additional funding and can actually afford to buy some supplements. Until now I was planning on just using a multi and whey, heh.

So my cutting goals and methods are going to change a little. I'm going to go ahead and drop my calories to around 2400-2500 a day, still keeping the same general diet plan. My goal now is to lose as much bodyfat as possible in the next 6 weeks while retaining (and maybe (re)building?) as much muscle and strength as possible. To that end, I'm going to give AtLarge's Results a go. I'm also going to be taking Nitor, and ETS. I absolutely loved ETS when I used it last, but I never had the funds for continued use of it like I do now.

So call me crazy, but I want to be as lean as I can for my graduation and whenever I start work somewhere this summer.

I've got the dedication, the will power, and the means. Expect results. No more screwing around changing routines and taking random diet breaks like I used to at the end of my last big cut. 6 weeks is my deadline. See you on Monday.

Kiaran
03-23-2008, 01:05 PM
Nice, bro, I like the attitude. Fire that **** up and just do it!

kad
03-24-2008, 06:41 PM
Monday 3-24-08 (again) - Horizontal Push/Pull, Calves

Deads
135x8
185x6
225x5
245x5
265x5
285x5
305x2.5 (grip failed)

Decided not to waste my time with a warmup set at 205 anymore.

T-bar rows (plate loaded machine thing... I need to use a real bar next time)
MW+90x8 (MW = machine weight)
MW+115x8
MW+115x8

BB flat bench
95x10
115x5
135x5
145x5
155x5
165x5
185x2

DB incline bench
40's x8
45's x8
45's x8

Standing calf raises (machine)
215x10
215x10
215x10

Good workout all around, I was feeling strong so I tried to push myself on deads and bench more than normal. My strength is still coming back slowly...

My diet was perfect today, it feels better being back on 2400 ish calories and P+F meals all the time. I've been eating tons of veggies so I've been feeling quite full and satisfied all day, so there aren't any issues there. I just can't wait until my Atlarge order arrives and I can start taking Nitor, I felt like I could've used the energy boost today, haha.

Calories: 2412
Fat: 86 776 33%
Sat: 16 140 6%
Poly: 11 101 4%
Mono: 28 251 11%
Carbs: 158 534 23%
Fiber: 24 0 0%
Protein: 263 1052 45%

kad
03-25-2008, 06:26 PM
Tuesday 3-25-08 - Quad dominant legs, biceps, abs

Squats
45x10
135x8
155x6
175x5
195x5
205x5
225x5
245x0 (gave up halfway down :()

225 is getting a little easier at least. Maybe 245 was too much of a jump.

Incline leg press
230x8
230x8
230x8

Seated leg curls
175x12
190x12
190x12

Alternating DB curls
20's x8
25's x6
30's x5
30's x5
30's x5
30's x5

Alternating DB hammer curls
25's x8
25's x8
25's x8

Cable rope crunches
150x12
200x10 (entire stack)
200x12
200x10
200x10

So I accidentally fell asleep for 2 hours last night when I should've been working on one of my programming projects that I was supposed to demo to my professor today. Woke up at 1 am and worked on it until 6:30 am, then I fell asleep until 11:00 am. So, I pretty much skipped one of my normally scheduled meals and my calories were a little low today, but one day isn't going to kill me.

Anyway, my workout was still a good one. Tried to move up a little on the squats, but I wimped out when my knees got really wobbly halfway down with 245. I'll nail it soon enough. My Atlarge order should be here sometime tomorrow, I can't freaking wait to start taking Nitor and actually get an energy boost.

That's pretty much it for now. Later.

Calories: 2097
Fat: 72 652 32%
Sat: 12 109 5%
Poly: 9 78 4%
Mono: 29 258 13%
Carbs: 138 491 24%
Fiber: 15 0 0%
Protein: 227 910 44%