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the doc
01-22-2001, 04:11 PM
This is one of the greatest ideas I've seen and with the software running this board you can tell how many people are interested in these posts. Inspired by all the others, I'm gonna keep a journal too. I started out again after 8 years of anti-fitness (smoking and drinking), but i never minded a challenging hike, and had no car for the first 4 so I had to walk everywhere. This kept me in reasonable shape though. However, when i entered my current situation i deteriorated to fast food and easy driving everywhere. I crested out about 205 lb @ 5'11". It was either time to buy some new wider waist pants or do something about it as my gut was really starting to grow! Well I quit smoking two years and 5 days ago and started to exercise (thanks to the inspiration of my woman!!). Started lifting in april 2000 from the bottom pretty much.

Goals: I will lift to be the strongest, healthiest person I can. I want to reach my bodies full natural potential. By natural I will not take anything that is not already present in food in some form (creatine is debatable but i'm using). By posting all my exercise and diet I hope others here can help me achieve these goals!

lifted back today

warmup
bent over rows 135x8, 155x6, 155x4
biang. lat pulldown (fancy but great lat machine) (185x6)x2
biang. rows (230x6)x3
deads 135x8 (warmup) 205x7, 225x6, 255x3 (really pooped out here!)
dumbbell shrugs 95x6

weighed self-189(18%) down from 205 (22%) I use a tanita scale so i dont trust the absolute value but i am trusting the change in bf as I try to weigh myself under very similar conditions at the same time of day.

Diet today was ok today-meetings got in way but walnuts helped!. carb down 1.25 gal
130 g protein, 195 g fat, 27 g carb= 2400 cals!! right on!

Could up the protein with a casein shake- i will so make it 155 g protein and 2500 cals

supps 20 g glute (3 doses)
5 g creatine

sleep 9-10 hrs



[Edited by the doc on 01-22-2001 at 09:58 PM]

the doc
01-23-2001, 08:59 PM
Today was an off day-for rest and growth. Meals were ok and pretty much the same as yesterday minus the post workout shakes so about 2200 cals (carbs little high@36 g). supps-glut 5,5,10(bed). Feeling great and starting to see some outline on my back and chest. Lunch was different today as i had a working lunch at a very nice resteraunt. I was able to make a great chef's salad with some nice whole provolone and some nice looking turkey breast from the deli bar. added a small piece each of salmon, chicken, and pork tenderloin and i'll call it a great meal! I took two spoonfuls of frozen yougurt and a small piece of a cookie- oh it was so good- (so i stole two and keeping them for carb load tomorrow eve). I can't wait for carb day tomorrow. Gonna have a nice low fat pizza on a good crust. aiming for 120 g at meal 1 and another 80 -100 at meal two!
those deads from yesterday still have me cringing...

the doc
01-24-2001, 03:49 PM
carb load day! ate eggs and oil for breakfast- pecans and pentapro for lunch-whey isolate/glut/creatine post workout. Turkey soup lastly. Tonight i am gonna eat a low fat pizza (120g carbs) and 1 cup of brown rice (64 g carb). and a couple cookies! I'll take 7g more creatine just before these meals to take advantage of the insulin spike.

training warmup (bike 5)
db flat bench 70x6, 80x3, 75x6
incline 70x5- couldn't get 'em up even- guy spotted me and i got about 3 good reps-is this from carb depletion?
dips 6x2 (failure)
OH press 85x6 105x5
arnolds 40x5 (seemed to finish ok-maybe just need to lower weight for incline or do it first)
50 min
felt totally trashed in the upper body

CARBS!

the doc
01-25-2001, 08:24 PM
Still tight and sore from chest and back days (i don't really remember being this sore from back day-must be 'dem deads!) but feel great and good energy!
Today was a rough one at work. Didn't get to sleep till @4am and got up at 930. Meals went ok, but everything was behind schedule. Day meals were same (-protein shakes)-glut in morning and before sleepy tonight. looks like i finished with about 30 g carb today and plenty o protein(175 g). Will have a casein shake tonight

Gonna sleep good tonight. Hitting the squat rack in mid morning so i gotta get up early!

the doc
01-26-2001, 04:24 PM
Well today was a mixed day...
meals- usual, on time soup at 530 have some steak salad tonight! supps glute 5 g morn, 8 g pw and 7g creatine w/ whey.

was plenty strong today but l knee was bothering me on squats. Did 135 no problem deep for 6. Once i put 185 on and they were really bearing weight, it hurt at the bottom and on the way up-front behind knee cap. tried lesser weight-still hurt-move to leg press 450 x 7 500 x 6 and 570x2 (darn) -no knee pain...
sldl 135 deepx7, 225 x6
db lunge (60s x5)x2 no knee pain

45 min shot bball for 15 and then joined a game for 45 min -so i exeeded my workout limit but it was fun and i played well.:) whey and glut immediately following and meal after 75 min...

the doc
02-07-2001, 01:03 PM
Looks like i've had the flu now for several days- At least a week now. Not training. Diet ok though. Taking glutamine and multi's. May train tonight depending on energy level.

the doc
02-08-2001, 06:46 AM
Feeling much better today. Will Start training again today with back later today after a week off for illness.
Feeling strong and hopeing for a strong back day!
Diet good. Relaxed carb limits slightly on sat, sun, mon trying to enjoy my trip even though i was sick. Ski'd well and intensely the last two days

Resumed no carbs (<20 g) on tues, wed, and today). Eggs and oil for breakfast, mmmmm! will load carbs on friday night!!

[Edited by the doc on 02-08-2001 at 08:50 AM]

the doc
02-08-2001, 05:17 PM
Diet and meals good.
eggs and oil
chickn soup
preworkout protein
postworkout whey isolate, glutamine, and creatine
can o tuna and 2 servings walnuts
2 chick'n breasts, 1 heart of romain, 1 serving cheese, vinagar and oil dressing
some lite meal before bed (not sure yet)

training (great day)
5 min row machine (felt really good today)
chins 2x5-6 (palms facing each other alternated with)
2x3-4 (palms facing away-used to be able to do 0-1)
deads 135 x8 warmup
185 x6
(255 x 5-4) x2 failure at end!
biangular rows 180 x7
210 x7 (palm down)
230 x 7(facing each other)
240 x 4
shrugs (225 x 5) x2

time 70 min- went long cause i was helping out a kid learnd some deads and instilling him with the Wannabebig workout ethic!

supps 35 g glute (4x)
20 g creatine (4x)

added a b complex, vit e, and 1.5 g (3x) vit C to my ordinary multi (naturemade) take most (cept xtra vit c) before workout w/ shake. ****ed real real yellow during workout (b-complex)

Man i am really feeling those deads already in my back and butt-HELL YEA ! Didn't really get a pump but back feels effectively worked especially dead lift areas!

the doc
02-10-2001, 06:49 AM
Fri Diet and meals good.
eggs and oil
can o tuna and 2 servings walnuts
seafood stew
crackers and roasted garlic
steak, (1 ser), asparagus and a half a loaf of bread (dessert-low fat ice cream and bread pudding mmmm!)

supps 35 g glute (4x)
20 g creatine (4x will do this on every carb load day)

added a b complex, vit e, and 1.5 g (3x) vit C to my ordinary multi (naturemade) take most (cept xtra vit c) before workout w/ shake. ****ed real real yellow during workout (b-complex)

Man i am still really feeling those deads already in my back and butt-HELL YEA ! Whole back has some soreness now.

training today later (sat)

the doc
02-10-2001, 03:52 PM
Diet and meals ok today-slept in so schedule thorwn off

protein shake
eggs and oil
preworkout protein
postworkout whey isolate, glutamine, and creatine
seafood stew
Steak and veggies

some lite meal before bed (not sure yet)

training (great day)
warm up
5 min bike (felt really good today)
db flat bench 40x10, 50x6, 65x4

work sets
db flat bench 75x5, x5, x4
incline 65x6, x5-
dips 8, 7 (failure)
military (OH) press 115x6, x5
arnolds 45x5, x4
v-bar tri pulldowns 160x7
50 min
felt totally trashed in the upper body


time 50 min-

water-good 4L thus far

supps 35 g glute (4x)
20 g creatine (4x)

multi (morning)
b complex, vit e, and 1.0 g vit C w/ preworkout shake. Good energy
butt still sore-chest feels effectively worked. moving up in some exercises!!!

need to get flax oil (bumping up cals!), straps, and a dip belt

the doc
02-11-2001, 07:42 PM
got flax oil-taste is less than what i expected, but oh well!
time to start NHE bb program soon-tomorrow w/ 2x100+ carb meals pasta+ sauce followed by brown rice!

I'll be ready after those damn squats tomorrow!
chin muscles, chest, and triceps good and sore today

Diet and meals ok today- needed more meals!
eggs/cheese and flax
can o' albacore and flax
seafood stew + cheese
fish fillet and veggies +cheese

some lite meal or pro shake before bed (not sure yet)

sleep-great!8 + 2 hr

water-good

supps 15g glute (3)
10 g creatine (2)

goal-meal every 2.5-3 hrs this week!





[Edited by the doc on 02-11-2001 at 09:46 PM]

the doc
02-12-2001, 04:07 PM
Diet and meals ok today-good sleep last night

eggs and flax ( 3 servings oil)
can o tuna and nuts
preworkout protein
postworkout whey isolate, glutamine, and creatine
8 oz ahi from last night + flax
CARB LOAD
6 pm pasta w sauce (220g)!
830 pm terriyaki brown rice!
goal 300 g of pure starch! (and a little ice cream)


training (great day)
warm up
5 min bike (felt really good today)
squat 45 x 12, 95 x8, 135 x6

work sets
squats 185x6, 205x 5, x4
leg press 500x5, x4
SLDL 225 x6, x5
db lunges (2x40 lbs) x8, x6

50 min
Its important to note that i wore my sketchers instead of sneakers and knee did not hurt one bit today. Concentrating on squatting form-using heels
could not walk up or down stairs afterwards!

water-good 3L thus far

supps 35 g glute (4x)
20 g creatine (4x (loading today))

usual vitamin/mineral supps




[Edited by the doc on 02-12-2001 at 07:05 PM]

the doc
02-13-2001, 04:55 PM
Loaded 400 g carb yesterday. Gained 8 lbs. overnight. Wow! I should sell that pasta as a supp! Feel good today, but a little full. Legs real sore-ouch! Felling good though...

Resting today. Going out to celebrate tonight w/ the group, I was very strict on carbs today so i can celebrate reasonably! I was very hungry today though all day!

Meals
eggs and cheese -flax
can o albacore- walnuts (2)
chicken breast w/ cheese
jerkey and nuts
chicken breast w/ cheese
going out...

the doc
02-14-2001, 08:35 PM
Diet and meals good but short day as a slept for 12 hrs. felt good though. Observing strict carb limits due to luxurious dining last night...

eggs/cheese and flax
preworkout protein
postworkout whey isolate, glutamine, and creatine
2 small chick'n breasts w/ mozz and tom sauce, 1 heart of romain, 1 serving cheese, vinagar and oil dressing

some lite meal before bed (not sure yet)

training (great day)
5 min row machine upbeat pace

chins x4, x5, 4(palms facing)
x4, x5 (palms facing away)

deads 135 x8 warmup
205 x8
255 x 4
265 x4, x4 (could've done more but lost grip-need straps!)


biangular rows 180 x7 (palm down)
230 x6
250 x4

250 x 4, x4 (palm facing each other)
shrugs (225 x 4) x2 -lost grip here!

time 65 min- rested during those dead sets

supps 25 g glute (3x)
7 g creatine (2 x)
water good 4L +

multi and vit C

felt like i could've done better w/ some straps ! Overall though a good day...

Goal-improve diet!

[Edited by the doc on 02-14-2001 at 10:36 PM]

the doc
02-15-2001, 09:54 PM
Resting today. Been getting good sleep. Much more soreness in back area today, hams still sore. Must get straps! Tomorrow-Chest day.
Enjoying the every other day routine split...

Meals Ok but still not getting that extra meal i want!
eggs and cheese -flax
can o albacore- walnuts (2)
chicken breast w/ cheese
Snack nuts (2)
Fish w/ lots of snow peas and green beans
prot. shake w/ flax

Water- good

usual off day supps taken

Prep'd lunch for next week- chicken, veges and barley soup
perfect for NHE bb. 45 g protein, 15g carb (+4 fiber), and 25g fat (mostly monounsat.)~450cals

goal tomorrow- chart cals

the doc
02-16-2001, 11:03 PM
eggs and flax oil
postworkout shake (=whey isolate, creat., glut.) + a few walnuts
chicken n' barley
(CARB LOAD)
creatine
whole wheat pasta + low fat ice cream(180g carb)
creatine
regular pasta and fat free yougurt (240 g)


training
warm up
5 jump rope
db flat bench 40x10, 55x8, 65x4

work sets
db flat bench 75x3, x3, 70x6 (boo!)
incline 60x6, 65x3, x5-
dips 8, 7 (failure)
military (OH) press 115x4, x4
arnolds 45x4, x4, 40 x4
v-bar tri pulldowns 160x7

65 min
good workout-some sets seemed a little weak- damn diet and missed meal. Missed preworkout meal and i could really tell. Damnit! Must not miss meals and vits. at all cost!


time 65 min-

water-good 4L

supps 25 g glute (4x)
20 g creatine (4x)

vits and mins - missed b-complex today. took after workout.

the doc
02-17-2001, 09:59 PM
Resting today. Been getting good sleep-2 hr nap today. Sore in tri's and somewhat in pecs.

Meals Ok but still not getting that extra meal i want!
eggs and cheese -flax
chicken and barlety
chicken breast and gr. beans
Snack nuts (2) + some sweets at b-day party- (stayed under 60g)
prot. shake w/ flax

Water- ok

usual off day supps taken
glut-20g
creat.-2g


goal tomorrow- chart cals and squat full and well

the doc
02-18-2001, 04:42 PM
Diet and meals ok today-good sleep last night

eggs/cheese and flax ( 3 servings oil)
chicken and barley
preworkout shake
postworkout shake
flounder and gr.beans
cottage cheese and flax



training (great day)
warm up
5 min bike
squat 45 x 10, 95 x8, 135 x6


work sets
squats 185x6, 195x 5, x5, x4 (failed out halfway up and dropped down to the safety bar and then crawled out!)
These were full deep squats to just where my hams would touch my calves- concentrated on form

SLDL 225 x6, x6 (trying to go as deep as possible)
db lunges (2x45 lbs) x8, x7 -failed
calves-stair and incline press

55 min
Its important to note that i wore my sketchers instead of sneakers and knee did not hurt one bit today.

man my lower back, ass, and legs are killing me. I could barely walk out of the gym today!

water-good 3.5 L thus far and drank about 1.5 l during workout!

supps 35 g glute (4x)
7 g creatine (2+5)

usual vitamin/mineral supps were taken.

the doc
02-19-2001, 03:54 PM
Resting today. good sleep last night 10hrs-legs are very weak today but ok.

Meals Ok-carb loading tonight
eggs and cheese -flax
chicken and barlety
albacore and walnuts

whole wheat pasta (180 g) w soy sauce and froz yougurt (60 g)

brown rice and soy (180 g)

Water- ok

loading day creatine 5+5+5

glut-(8+8)g



goal tomorrow- Deads-need straps tonight!

the doc
02-20-2001, 08:16 PM
eggs/cheese (2 servings oil)
preworkout shake/ walnuts (1.5 serving)
postworkout shake
chicken and barley
flounder and gr.beans
cottage cheese and flax

i'm sleeping more (11 h last night). and i ate every 2-3 hrs=6 meals=goal

training (good day)
5 min row machine upbeat pace

chins x4, x4, 3(palms facing)
x4, x4,x3 (palms facing away)

deads 135 x8 warmup
205 x6
255 x 6
265 x4, x4, x4 (could've done more but lost grip again-need straps!)


biangular rows 200 x6 (palm down)
250 x3, x3
240 x4 ($hit)

240 x 5, x5 (palm facing each other)
shrugs (135 x 12) x2 very slow reps. couldn't grab normal 225 bb

time 65 min- rested during those dead sets

supps glute (5+5+10+5)
7 g creatine (2+5 x)
water good 7-8L today (1.5 during workout)
usual vit and mins.

Quite sore tonight-especially dead areas and lats and just whole body in general

the doc
02-21-2001, 08:02 PM
Resting today. good sleep last night 10hrs-back and waist quite sore today. Took a 2 hr nap today.
Had some trouble bending due to soreness. Legs seems to have recovered almost fully.

Meals Ok today but i'm feeling the need for some variation

eggs salsa/ cheese -flax
chicken and barlety
Chicken breast and cottage cheese
albacore and walnuts
Chicken and gr beans/ flax
casein/whey shake

Getting psyched for some chest/shoulders tomorrow!



weigh in tomorrow-

the doc
02-22-2001, 09:02 PM
eggs and flax oil
preworkout shake
postworkout shake + walnuts
chicKen and barley
cottage cheese
steak, brat, and gr. breans


training
warm up
bike for 5
db flat bench 40x8, 50x6, 65x4

work sets
db flat bench 70x6, 75x4, x4 (added a rep!)
incline 60x8, 65x5
dips 8, 6 (failure)
military (OH) press 115x5, x4
arnolds 45x5, x4
v-bar tri pulldowns 160x8,x6

55 min
good workout-

weigh in 184(19%)glycogen depleted-fully hydrated

water-good 7L (drank 2 l during workout- damn!)

supps glute (5+5+10+5)
7 g creatine (2+5 x)

vits and mins - missed b-complex today.

the doc
02-24-2001, 06:26 AM
for friday 2-23-01

Resting today. good sleep last night 10hrs-chest sore today but ok.

Meals Ok-carb loading tonight
eggs and cheese, brat
chicken and barlety
pp shake

1 box of pasta w/ tom sauce- fro. yougurt (360 g)
1 pkg corn + frozen yougurt (140 g)

Water- ok

loading day creatine 5+5+5

glut-(8+8)g



goal tomorrow tearing up the squat rack! Good form!! Full deep squats!!

the doc
02-25-2001, 09:31 PM
For sat 2-24

Diet and meals ok today-good sleep last night despite situation

eggs/cheese and flax
chicken and barley
preworkout shake
postworkout shake
chickn breast w/ gr beans
cottage cheese and flax



training (great day)
warm up
5 min bike
squat 45 x 12, 95 x10, 135 x8 (Upped reps here 2-4)



work sets
full deep squats 185x6, 195x 6, x6, x6 (failed)
- concentrated on form
leg press 450 x5, x5
SLDL 225 x6, x6

db lunges (2x45 lbs) x6, x6 -failed
calves-stair x20 and incline press 2 x(8x8)

65 min
man my body is killing me. I could barely walk out of the gym today! Those deep squats feel good but they really are intense.

water-good -6-7 L ; 2 l during workout

supps 24 g glute (4+6+10+4)
7 g creatine (2+5)

usual vitamin/mineral supps were taken.

the doc
02-25-2001, 09:37 PM
for sun 2-25

Got good rest- 9 hrs + 2 hr nap today

very sore in ass and legs

Diet and meals ok today-good sleep last night

eggs/cheese and flax
chicken breast, gr beans
cott. cheese
Roast beef and gr.beans
roast beef (1/2) w/mozz. and gr. beans

glut (8x3) water good-5 L

usual vitamin/mineral supps were taken.

the doc
02-27-2001, 07:06 AM
for 2-26-01

Steak, eggs/cheese and flax
preworkout shake
postworkout shake
chickn and barley

360 g of pasta starch split into two meals. 10 g creatine (2 doses). 40 g from frozen yougurt.


Changed workout routine. Threw a shoulders, tris workout in between back and squats to do get some more recovery time for deads.

warmup
nordic track, 5 min
OH db press 25x12, 35x8, 45x6

work sets
OH db press 55x3, 50 x 6, x6
Mil Press (front) 105x7, 115x5
side lats (25 to failure)x5
upright row 85x8, x6
french press (EZ bar=20 lbs) 60 x8, 50 x7, x5
v-tri cables 150x6, x5
OH db tri press 50x6

time 60 min
water 6+ L

creatine (2-pre, 5 post, 5 before carb, 5 between)
multi and other vits
Seemed like a good workday. Want to add 1 or 2 sets of arnolds instead of, or before side lats.

the doc
02-28-2001, 04:16 PM
for sun 2-27

Got good rest- 9 hrs + 2 hr nap today

Diet and meals ok today-good sleep last night


glut (8x3) water good-5 L

usual vitamin/mineral supps were taken.

the doc
02-28-2001, 08:27 PM
eggs/cheese (2 servings oil)
preworkout shake/ walnuts (1.5 serving)
postworkout shake
chicken and barley
Chickn breast/mozz/ gr. bean


i'm sleeping more (11 h last night). and i ate every 2-3 hrs=6 meals=goal

training (good day)
5 min row machine upbeat pace

chins x4, x4, 3(palms facing)
x4, x4,x3 (palms facing away)

deads 135 x8 warmup
205 x6
255 x 6
265 x4, x4, x4 (could've done more but lost grip again-need straps!)


biangular rows 180 x6 (palm facing each other)
230x6

240 x 7
250 x5

tbar machine-137lbs x8
shrugs (225 x5) x2

time 60 min-
supps glute (5+5+10+5)
7 g creatine (2+5 x)
water good 5L today (1 during workout)
usual vit and mins.

Quite sore in tri's over past day. Really must have hit em yesterday.

the doc
03-04-2001, 08:15 PM
for 3-2

eggs and flax oil
preworkout shake
postworkout shake + walnuts
chicKen and barley (x2)
venison meatloaf


training
warm up
bike for 5
db flat bench 40x8, 50x6, 65x6

work sets
db flat bench 75x4, x5, x4 (added a rep!)
incline 60x6, x4
dips 8, 6 , 5(failure)
BB curls 75x8, 80x6, x5
db curls 40 x5, x4

55 min
good workout-

water-good 7L (drank 2 l dur. w/o)

supps glute (5+5+10+5)
7 g creatine (2+5 x)

vits and mins

the doc
03-04-2001, 08:21 PM
for sat 3-3

protein shake/flax
bacon/walnuts
pork, few beans
seafood soup

no fat yougurt(40g)
4 cups rice (240g)
no fat yougurt(40g)
2 bowls of shredded wheat w/ milk (160g)
no fat yougurt (20g)

man that was a great carb load!!!

resting. meals not as good but was away camping for the day. Took usual off day glut. and vit and mins.
Loaded 12 g (5+5+2) creatine w/ carbs
water-6l

the doc
03-04-2001, 08:26 PM
for sun 3-4

finally caught up in the journal here. want to keep this up

prot shake/ flax
egg and cheese.
walnut/ prw-shake
pw shake/flax
seafood soup
lean steak/gr beans


gained ~6 lbs yesterday!

legs!
bike 5 min

squat 45x8,135 x 6, 185x4
205x6,x6,x6
leg press 450x6, x6
SLDL 225x6, x6
lunge 45x4, x5
calves

the doc
03-05-2001, 08:30 PM
diet was ok today but was late on meal 4

pro shake/flax
chicken and barley
tuna/ nuts
steak/onions/asparagus w/ soya &1/2 yougurt
cott. cheese.

need addl meal !

shoulders/ tris tomorrow

thought. may try ian ducket workout after this summer

water light 4-5l

glute (3)

the doc
03-10-2001, 03:01 PM
as i have fallen behind here i will post lifts mainly

for 3-6
bike 5 min
OH DB press 30x8, x8 ,40x6,
50x8, 55 x5 , x4
MP 115 x 6, 125 x5
arnolds 40x7, x5
french pr. EZ+50 x7, x7
up. row 95 x7, x6
v-bar cable tris 150 x8, 160 x4
OH tri 50x8

the doc
03-10-2001, 03:04 PM
for 3-8
row machine 5 min
chins 4,5,5,4,3
deads 135x7, 205 x5
255x5, x6, x5

biang row 180x7
250 x6, x5, x4
tbar row 45x8, 65x6
shrug 225x5, x5

need straps for final sets

the doc
03-10-2001, 03:17 PM
today has gone ok thus far. need more foodstuffs!
188 (19)

eggs, cheese and olive oil (1g)
italian chicken soup (8g)
preworkout shake
postworkout shake
CARB LOAD! aiming for 400-500g
fresh pasta w/ potato
mashed potatoes!

water great- 5 thus far
load creatine today
added 1 scoop of collagen/glucosamine/chondroiton from now on to post workout shake. Will take w/ dinner on off days (all joints are sore)

workout

5 min run machine
DB press 40x8, x8, 55x6, 65 x4
75 x5, x3, x3
incline DB press 65 x6, x6, x5
Dips x8, x7, x7
BB curl 85x6, x5, x4
DB curl 40x5, x5

50 min

plan on massing on nhe until the end of april but will relax back to regular nhe whilst on vacation for one week

Budiak
03-11-2001, 01:24 AM
How is the massing going? You keep saying that you are gaining weight after carb loads. Is that muscle/water weight or is it bloat?
How are you feeling overall?

the doc
03-12-2001, 05:34 PM
Budiak, seems to be going well. I estimate i have gained about 2-3 lbs of muscle overall and the rest of the oscillation is due to carb bloat and stuff. Some days i can gain 6-8 lbs so body weight is not as useful. Plus as onew carb depletes - bf% increases. I try to use my exercises as my main indicator. I am progressing in my lifts so i think i'm getting enough cals. I also check the mirror a few times a week and the tightness of my pants for bf%. Once i get up to the end of april i'm switching back to regular fat loss. Hoping the extra muscle will help in fat loss as well.

the doc
03-12-2001, 05:46 PM
good sleep-10h
189(19)

egg and cheese.
walnut-4, tuna
ital. chicken
pre- shake/walnuts
post shake
lean steak/gr beans
not sure yet but more o' the same please!

a lotta cals today!

legs!
bike 5 min

squat bx10,95x8,135 x 6,
205x4, 215x5,x6,x6 (up 10lbs-concentrating on slow decent and going halfway below parallel full position)
leg press 450x6, x6
SLDL 225x6, x6
lunge 45x7, x6
calves

moved up in sq 10 lbs. not really progressing on others but squats are really tough to follow so i'm happy...

water 4- (1.5)
usual supps

the doc
03-13-2001, 05:54 PM
steak, eggs, cheese and olive oil (1g)
italian chicken soup (8g)
steak/cheese w/ veggies

7g creatine +10g glut
CARB LOAD! aiming for 400
fresh pasta w/ potato (160) +cake (25) + yougurt (60)
shredded wheat (180) and milk

water4-5

the doc
03-14-2001, 06:24 PM
egss/cheese/oil
italian chickn soup
pre-shake
post shake
chickn parm w/ gr beans
can o tuna
shrimp/ onions/ garlic w yougurt.


15 min walk
OH DB press 20 x8 ,40x6,
50x4
, 55 x7 , x6
MP 125 x 6, 125 x5
arnolds 45x7, x5
french pr. EZ+50 x7, x7
up. row 95 x7, x6
v-bar cable tris 150 x8, 160 x4
55 min

sleep good and lots. \
water- light thus far, 3-4 l will add some more
supps- usual on time
goal for vacation-relax diet somewhat but still eat a lot during this week of rest and recovery. Been hard at the heavy lifts for 8 wks straight and nhe massing diet. Will relax diet framework somewhat- going to the regular nhe. Water will remain high and i will strive to eat whole foods or met-rx protein bars :D
I will try and exercise two days whilst i'm gone-
pushups
deep knee bend
dips
chins

all done to failure- just to keep muscles honest... also, just gonna supp a multi and some glucosamine during this time only. Taking a break from creatine and glut.

the doc
03-24-2001, 08:54 AM
Well i made it back from fla. and instead of taking the week off, i went ahead and worked out at the local gold's gymn down there. Stayed within my current weights. May alter workout again and eliminate some more heavy straining movements like deads. Went up in chins by doing 8 on the 1st set!

Diet was reasonable-tried to stay low on carbs but had a a hard time. in addition, food was wholesome, but ate out several times and certainly exceeded carb limits.
Taking a week or so off as that leg workout left my whole body unable to move and shoulder was hurting.

Am on several days of ketosis (since wed evening)and verified ketones present on fri afternoon (ketostix). Will continue today and tomorrow and then reassess some carb load in preparation for training next week. ertainly have some major brain fog and generally feeling quite unenergenic.

the doc
03-27-2001, 06:02 PM
Diet
ended ketosis on sun night w/ 150 g of whole wheat pasta and then on monday kept in w/ low carbs. Have eaten 8 oz salmon every night for last 6 days as well. Sticking to regular NHE for a few days and then tomorrow i will switch back to massing-mainly cause i've been asked several times how much weigth i've lost and i want some more strength and muscle
Todays diet
4 eggs/ cheese in olive oil +1 cup plain yougurt (16 g)
1.5 cups walnuts over the day (12 g)
chick'n soup (0)
tuna w/ nuts (0-see nuts above)
pre shake (0)
post shake (0)
salmon and greens (8)
Beef soup (1)
total 37g carb

workout
Took a week off after that killer leg day- man that had me hurting for days but back in for shoulders

oh db press
20x12
30x8
45x5
55 x6,x5, x5

military machine
100x8
125x8
150x7, x5

Arnolds
40x7, x6
upright row
95x7, x6

frenchpress
B+50x8, x7 sup w/ close gripsx9

vbars 150x6 , x5

1 l water

4 l total thus far

dropped creatine for last 14 days will for next 14 as well

the doc
04-10-2001, 02:32 PM
Damn, well for various reasons i have slacked in this journal, and somewhat in my diet, but not in lifting.

I was on an extended vacation and had two cheat days of bad eating. Now its time to get serious again. Going carb free for 7 days and then beginning NHE massing program again

goals 1) Keep serious track of diet and # of cals on NHE massing (my main problem before)
2) move up consistantly in lifts (goes with 1)
3) gain 10 lbs of muscle in the next 3 months\
4) increase cardio to once a week
5) train very hard and very intense but smart-no injuries! Concentrating on progressing on those first cmpd movements and not as worried about arms and abs

Updated last week of lifts

4.2
warmup bike for 5
leg press machine (LPM) 80x10x2
squat (sq) 45x10, 135x9

sq 185x7, x6
LPM 215 x9, x9, 225 x5
SLDL 225x9, 245 x7, x6
calves 450x8, x8

4.4
bike 5
db press 20x10, x10, 30x8, 40x6

55x6, x5, x5

Machine military press (MMP)
165x7, x6
arnolds 40x6, x4

upright row (UR) 95x6, x6

tri mach 100x9, 110x6
vbar tri 150x6, x6

4.6 rowing mach. for 5 min
pull downs 50x10, x10

chin x8, x6, x6
close grip pulldown 137x8, x8

biangular backmachine 230 x8, x7, x8
shrug 275 x8, x7 (bless those straps!)

4.9
bike for 5

db press 20x12, 40x8, 55x6

70x6, x5, x5

incline press machine (IPM)
125x6, x7

dips x7, x6

45 min