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Go Stars
01-23-2001, 08:54 AM
Sleep has not been as good as it can due to possible 'lay-off' of the dotcom company that I work for...argggg!!!

Diet needs to be much better. I am starting my cutting cycle and researching carb cycling method for better results. I will cut to 1800 cals, 45% prot, 25% carbs,40% fat....not sure what the carb cycling macro is, yet.

My current routine:

Monday: Chest, shoulders, tris
Tues: 40 min cardio
Wed: Legs
Thurs: Rest
Fri: Back, bi, forearms
Sat: 40 min Cardio
Sun: cardio or rest depending how I feel

Need to add another cardio session here somewhere. I have been trying to change it up a bit but have been only alternating db and bb with same exercises.

Currently: 190lbs, 15%bf
Goal for summer: 10% bf, not sure on weight.

I have posted a couple of pictures of guys that are around my size except they are ripped on my dresser mirror. This will motivate me to workout when not in the mood.

[Edited by Go Stars on 01-23-2001 at 11:04 AM]

Go Stars
01-24-2001, 10:31 AM
Had an AWESOME workout on Monday. I will take a day off today due to lower back pain that is stress induced due to car wreck repurcussions, job situation unstable, body shop giving me hard time, etc.

I may just do some cardio tonight but not sure. Got to swallow it....taking one day off will NOT kill me!

Go Stars
01-26-2001, 04:33 PM
Had a Hell of a workout last night, legs. I puked after the 2nd set of squats, but finished off the 3rd one anyway.

I cant understand why I am not sore at all. I went up in weight and #of reps from last week. I was sore as ____ for 3 days last week, I had trouble walking straight.

Diet has been going very well. The company celebrated all of January's b-day today at lunch with cake and ice cream and I did NOT touch any.

I have not been able to sleep very well or long all week, but last night I got 9.5 hrs of sleep, yea!!

Go Stars
01-30-2001, 02:40 PM
Coming down with something now, have had sore throat and it is keeping me from falling asleep at night. I am loading up on Vit C on top of my daily mutli-v.

Did chest, tris, delts last night. The gains on this creatine are amazing!! I was able to do flat bench with 95 lb db's, good for me.

Incorporated military press into delt workout. Did without side lat raises.

Did some research on posts in the training forum. Will start walking instead of running....learn something everyday!

Go Stars
02-01-2001, 10:47 AM
Need to listen to my body more often. Last night, fell asleep right after dinner and did not have time to go when I woke up. The sickness is draining me completly.

It is so much easier telling people to lay off the gym when sick than actually doing it. I tend to forget that I am a mortal.

Go Stars
02-05-2001, 05:03 PM
Ok, this is the time to show what I'm made of. Forget the food poisoning over the weekend. Have plenty of REAL things to deal with. Remember where you came from and focus on your goals...this way the journey will be tolerable.

Want to pat myself on the back for staying on track with the diet and exercise. Worked out out Chest, shoulders, tris today after having food poisoning yesterday. It was bad, lost 5 lbs in 8 hrs(water I'm sure). All meals have been on time.

Need to make sure to stay in the gym to release stress over the next few weeks.

Use your friends and family members for support. And remember this is not the end of the world.

Go Stars
02-07-2001, 01:03 PM
Today is the 2nd day of NHE plan. Have not had any carb cravings and have been good on time meals and portions.

Walked this morning for the 3rd time this week. 30 minute power walk on empty stomach is what I have been doing but not sure how if too much. I have planned to do abs right afterwards but appetite sets in during the session and just run home to get some good food in me instead.\

Have kept my outside influences in perspective and will not use them as an excuse to blow this meal plan.

Since under plently of stress lately I have been able to do some unbelievable lifts this week, thanks to creatine as well. Then fatigue sets in and well ......

I still am puzzled how some things in my life are very difficult right now but other aspects are SO wonderful. My gf has not seazed to amaze me...very supportive.

Must add, I lost 8 lbs since I had food poisoning on Sunday. But sure it was water from the creatine. But I have not gained it back yet even with eating normal.

[Edited by Go Stars on 02-07-2001 at 03:30 PM]

Go Stars
02-09-2001, 12:36 PM
Had an excellent workout yesterday. Did a couple of sets of deadlifts but need to work on form still.

Did T-bar rows and the regular one's. Not sure if I should only do one per workout or both???

Abs are killing me this morning due to weighted crunches.

Diet has been good and meals on time. Did 5 days of morning cardio this week. YES!!!!!

Go Stars
02-15-2001, 05:08 PM
On my 4th day of ketosis. Not as bad today. Switching from sugar burning to fat burning, gearing up for macro cycling.

Today was chest, shoulder, tris day but was too pooped to do shoulders. Will do shoulders with back and bis. Started 1 on 2 off this week.

My abs are not sore at all after doing the exact same thing last week. It was only my 2nd time doing abs. Can't explain why the 1st time I was so sore and today I am not.

Meals
10eggs with 3 yolks
tuna an pb
2 beef patties with cheese
roast beef with very small salad

Go Stars
02-16-2001, 12:53 PM
Power walked for 30 min on empty stomach this morning.

Woke up middle of night with hunger. Could not go back to sleep until I ate. Could not tell if it was hormonal or not...but since it did wake me up so late it prob was.

Go Stars
02-19-2001, 02:06 PM
Back, delts, bis yesterday. Heck of a workout.

Lat Pulldowns 3x10
close grip pulldowns 3x10
t-bar 3x10

Arnies 3x10
db press 3x10

preacher 2x10
straight bar 2x10
reverse curl 2x10



Today, powerwalked for 30 min on empty stomach.

Today is 2nd day of first time cycling marcro's. Keeping carbs around 50g and carb loading tuesday night.

Must stay patient on weight loss. I just completed my 7 day ketosis but have not seen much difference. Must keep motivation high.

Go Stars
02-21-2001, 02:22 PM
Yesterday, powerwalked for 30 min. Diet was ok but it was 78 degrees here and joined a friend on patio and drank some margaritas. Only human!

Today was legs day.

Squat 3x10
curls 3x10
extensions 3x10
sldl 2x10
donkey raises

abs

Am on very low carbs today due to extra carbs yesterday.

Go Stars
02-23-2001, 12:57 PM
Cannot explain was is going on with my body.

Today was chest, delts, tris

Incline 3x12,8,6
bench 3x8,7,5
dips 3x10

Arnies 2x10
bb press 2x10

tris press 3x15
pulldowns 3x15

Puzzled why 2nd set was so low in reps compared to 1st set. Reversed order from normal routine but second exercise was still very difficult to finish. I used same amount of weight from before but not same results.

the doc
02-23-2001, 01:30 PM
Stars, i'll delete this later so i don't pollute your journal, but wanted to tell you that i experienced this diring my first few weeks of NHE and i believe has to do with your state of glycogen depletion. After a few weeks though my workouts became very strong and i feel that i am getting good benefits from the program. I think it has to do with the body adapting to conserve glycogen for what its primarily needed for, anaerobic metabolism. I moved to the bb version for lean bulking and will "cut" on the regular NHE later this year.

Go Stars
02-24-2001, 01:43 PM
Thanks man. I was starting to worry. Have a q for you....How long before you saw weight diff when you first began NHE?

the doc
02-24-2001, 04:14 PM
well i was 205 (22%) and dropped 25 lbs and ~4-5% bf in the first month, but i defintiely had some easily shed fat I picked up from that damn maltodextrin i was using ( i waited until after my first week of carb cycling to take this weight.). My former big gut is now small and squishy, not firm and fatty like it was. RIght now i am "bulking" but not really changing bf% this month. (what i want). As with most diets, they will work, but perserverence and dedication is what it takes. Took me a while to learn that though.

I've been having great workouts lately with plenty o' energy.

Go Stars
02-26-2001, 12:45 PM
Ok, diet over weekend was ok but must admit......alcohol consumption was higher than normal.

Did not do any cardio over the weekend.....need to focus!!!!! Many distractions right now in my life.

Today is Back, bis. No excuses for less than great workout.

Have not seen any weight diff since I began NHE. Other than this weekend(alcohol) diet has been good. Patients!!!!!!

Go Stars
02-27-2001, 10:40 AM
Last night was back, bis,forearms.

3x10 pulldowns
3x10 close grip pulldowns
3x10 row
2x10 shrugs

2x10 goodmornings Low weight to get form down before incorporating into workout

2x10 straight bar curls
2x10 preacher curl

2x15 wrist curls


Meals were NOT ontime yesterday!!!!

Go Stars
03-02-2001, 02:08 PM
Yesterday was legs day.....ouch!!!

Leg press 3x10
Sldl 2x10
curls 3x10
ext 3x10
donkey raises 2x10
standing calf raises 2x10

abs


Today

powerwalked for 20 min

Meals yesterday were delayed due to interviews. Actually got 8 hrs of sleep last night!!!!!!!!

Go Stars
03-05-2001, 09:06 AM
Chest,shoulders, tris yesterday

5 min powerwalk on treadmill

3x10 on wide grip bench (hammer strenght)
3x10 incline hammer strgth
3x10 decline hammer
2x10 bench hammer

I used hammer strength to change it up a bit.

2x10 Arnies
2x10 db press

Still not sure if I should only do 1 press instead of both.

3x10 tri pulldowns
3x10 tri press ups

Carb load was yesterday.

10 egg whites/3 yolks
post-workout shake
2 burger patties w/cheese
1 can of tuna
1 breast of chicken with cheese
Carb load meal=cheeseless pizza.

Go Stars
03-05-2001, 11:20 PM
Cardio:

Rollerblade 20 min but were too tight and no blood circulation to the feet so I powerwalked 30 min more.

2 eggs, 2 yolks/1 slice of bread/4 strips of bacon(was not at home)

roast beef sandwich w/ lettuce, tomato, mustard(still not a home)

prot shake w/2 spoonsful of nat pb

chick brst w/slice of cheese, 2 spoonsful of nat pb

tuna (12 oz), 1 spoon of pb

tuna(12 oz)


multi, vit c, vit e, creatine

Was at interviews in the morning so did not eat well. Need to eat BEFORE them.

Go Stars
03-06-2001, 10:09 PM
Only 6 hrs of sleep last night. Cardio today was 20 min of powerwalking on empty stomach.

10 egg whites/4 yolks, 2 spoonful of pb(7g)
12 oz can of tuna, oatmeal(19g)
1/2 grapefruit(10g)
small salad w/ranch(7g), 2 chicken brst
12 egg whites/3 yolk
12 oz can of tuna

Multi, vit c, vit e, creatine.

Go Stars
03-07-2001, 12:34 PM
8 hrs of sleep last night, finally!!!!!!!!! Protein shakes for everybody..on me!!!

Today was back, bis, forearms.

rows 3x10
wide-grip pulldowns 3x10
close grip Pulldowns 3x10
good-mornings 3x10 ouch!!

straight bar curl 3x12,7,7
preacher 3x10,7,6

reverse grip curl 2x10
behind back wrist curls 2x10
reverse wrist curl(name?) 2x10


Evening cardio: 30 min powerwalked....70 degrees and sunny in Dallas!!!

12 oz can of tuna/oatmeal(19g)
12 oz can of tuna/oatmeal(19g) ran out of food
1/2 grapefruit
2 chicken breast/ veggies w/ranch (5)
carb load meal later tonight....forgot it was today.

Go Stars
03-08-2001, 10:30 PM
8 hrs of sleep again!!!!!! Lookout!

Morning cardio on empty stomach=30 min.

Evening weight training=legs+abs

5 min warm up=treadmill

Squats 3x10
SLDL 3x10
extensions 3x10
curls 3x10
sitting calf raises 3x10
45* donkey raises 3x10

cruches(w/side) 6x25
weighted crunches 2x10

Diet:
10 egg whites/3 yolk
2 chicken breast, broccoli
oatmeal, chicken breast (19g)
chicken breast, 1/2 grapefruit(10g)
post-workout prot shake/1 tbspn flax
10egg whites/3 yolk, oatmeal(19g)

Go Stars
03-09-2001, 06:56 PM
Morning powerwalk for 30 min on empty stomach.

10 egg whites/3 yolk, oatmeal (19)
6oz can of tuna/ 1/2grapefruit
oatmeal(19), prot shake
1.5 chicken brst
2 meals to go

Go Stars
03-12-2001, 09:34 PM
Carb load last night...pasta!!!! I also got 9.5 hrs of sleep last night, WOW!!!

Morning cardio was powerwalking on empty stch 30 min.

Afternoon weight training=arm, abs. Changed it up abit.

Straight bar 2x6
Alt DB curl 2x6
straight bar cable curl 1x6

Skullcrushers 2x6
cable press downs 2x6
kickbacks 1x6

wrist curls 2x6
db wrist curls 1x6

weighted leg raises 2x15
weighted cable crunches 2x8
weighted crunches 1x8

Diet:
5egg whites/1whole, oatmeal
1 ckn breast, oatmeal, flax
1ckn breast, broccoli, flax
post wo prot shake
6 oz tuna can, breast, broccoli