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View Full Version : Charley's NHE Journal



CBates
02-15-2003, 05:55 PM
I'm creating a new journal since my old one was over a year old. It got pretty hard keeping track since I swished routines and diets often, plus having 2 lay off periods due to personal problems and injury. I'll be strictly on the NHE diet for 90 days to see what kind of results I'm getting. Right now my main goal is fat loss. I'm not too worried about strength right now. I'm just concentrating on getting my body fat percentage in the single digits again since it's been about a year since I've had them down that low. Once I get to my goal, I'll experiment with the NHE body builders diet and concentrate more on strength and size then. My workout split is going to similar to the one I was one. But instead of having set days I work out on, I'll be doing a split with working out one day, then 2 days off, work out one day, and 2 days off, and so on.. I've been on the NHE diet for about 5-6 weeks now, but I screwed up a few times while doing the 7 day carb depletion week, I think I may have went over the 20 carb limit a few times in that period, but since I was still seeing results, I stuck with it instead of starting over. But now my results are starting to tamper off and I'm starting to think if it's because I screwed the diet up in the beginning so I'm starting the diet over again with the 7 day carb depletion. I'll be putting my first entry in tomorrow since I'll start the carb deplection then.

CBates
02-16-2003, 09:13 PM
Rest
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7 hours
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Diet
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Meal 1: 1 can of tuna, 1 tbsp of olive oil

Meal 2: 4 slices of bacon, 8oz of pork chop

Meal 3: 2 egg whites, 2 whole eggs, 1 slice of fat free cheese, 1 tsp of cod liver oil

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 cup of pink salmon, 1tbsp of peanut butter
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Chest/Back
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DB Rows: 75x8

Incline DB Bench Press: 60x9, 60x9

Wrist curls: 55x9

Overhand BB Rows: 140x9, 140x7

Skull Crushers: 80x6, 80x4
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Supplements
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multivitamin x2
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Weight
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???
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Length of Workout
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31 minutes
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Workout Music
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Mudvayne - The End of All Things to Come
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Comments
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Diet was perfect. Pretty good workout, strength is still increasing even though I've been dieting for almost 6 weeks. I really need to get some extra cash and buy a scales to keep track of my weight. Something new I've added to my journal is the time it took me to complete my workout, I always want to keep it between 30-45 minutes.
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AstronautJones
02-16-2003, 09:21 PM
Congrats on starting a journal. Except it's missing something . . . . . . . ahh yes :spam: much better.

BennettBoy
02-17-2003, 10:33 AM
Good luck with the diet Charley.

CBates
02-17-2003, 11:30 AM
AstronautJones: Thanks for checking out my journal and posting in it


BennettBoy: Thanks, I know I'm going to need it. This past year I've had a terrible time sticking to diets. Right when I start seeing good results, I end up screwing it up and have to start all over. Hope I can stick with it long enough to get the results I've been trying to get for over a year.

MonStar
02-17-2003, 12:28 PM
Awesome to see you starting a new journal Charlie... really looking forward to seeing how well your results are with NHE. I always enjoyed that diet.

Good luck man.

CBates
02-17-2003, 03:57 PM
Originally posted by MonStar
Awesome to see you starting a new journal Charlie... really looking forward to seeing how well your results are with NHE. I always enjoyed that diet.

Good luck man.

Thanks for posting in my journal. I'm really looking forward to seeing my results too, especially since spring is right around the corner and summer is coming up soon too. I just hope I get the results I'm looking for before summer hits. I've been on the diet for almost 6 weeks now (even though I'm starting over again since I wasn't sure if I satyed in the 20g of carb limit during the first 7 days) and I really enjoy it too. Knowing I get 2 big carb up meals a week really helps me stick to it.

CBates
02-18-2003, 08:43 PM
Rest
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7.5 hours
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Diet
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Meal 1: 3/4 cup of pink salmon, 1/2 cup of cottage cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: Salad: 2 cup of raw spinach, 8oz baked chicken breast, 1 tbsp of olive oil

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese, 1 tsp of cod liver oil
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Leg/Abs
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Weighted Crunches: 25x12

DB Side Bends: 50x8

Hack Squats: 135x9, 135x9

Seated Calf Raises: 225x14, 225x14

Weighted Neck Raises: 30x12

SLDL: 235x8, 235x6
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Supplements
-------------------------------------------------------------------------
multivitamin x2
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Weight
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???
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Length of Workout
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33 minutes
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Workout Music
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Finch - What It Is To Burn
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Comments
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Pretty good workork. Diet was perfect. Sleep was OK....
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CBates
02-22-2003, 06:07 PM
Rest
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6 hours
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Diet
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Meal 1: 2oz of beef jerky, 1 tsp of peanut butter

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese, 1 tsp of cod liver oil

Meal 4: 6oz baked chicken breast, 1 slice of fat free cheese, 1oz of beef jerky

Meal 5: 2/3 cup of pink salmon, 1/4 cup of cottage cheese
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Biceps/Shoulders
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Seated DB Arnold Press: 45x6, 45x6

BB Curls: 110x7, 110x6

Laying DB Lateral Raises: 20x9, 20x9

BB Shrugs: 230x7, 230x7

DB Lateral Raises: 27.5x9, 27.5x7
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Supplements
-------------------------------------------------------------------------
multivitamin x2
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Weight
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186
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Length of Workout
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33 minutes
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Workout Music
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Rammstein - Mutter
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Comments
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Sleep was terrible. I went to my brothers fire fighter academy graduation, and by the time I got back home it was close to 1am, then I stayed up till almost 4am watching a Borne Identity (which I regret doing) and my son woke up 7am, but then he took a 3 hour nap later in the day so I took advantage of that to get some more sleep. Workout was kinda short, but I wanted to get it over with since I was tired as hell. Today is my last day on my carb depletion period!! Having my first carb up on Wednesday. Also, weight is still going doing, but slowly. I'm going to Ozzfest on 06/29/03; I want to be around 10% or less body fat before then. So that's my main goal for this year....
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CBates
02-24-2003, 10:49 PM
Rest
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8 hours
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Diet
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Meal 1: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese, 1 tsp of cod liver oil

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: Salad: 8oz baked chicken breast, 2 cups of raw spinach, 1 tbsp of olive oil

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 cup of pink salmon, 2/3 cup of cottage cheese, 1/2 servings of pretzels
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Chest/Back/Triceps
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DB Rows: 75x9

Incline DB Bench Press: 70x9, 70x9, 70x7

Wrist curls: 60x6

Overhand BB Rows: 145x7, 145x6

Skull Crushers: 80x7, 80x6
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Supplements
-------------------------------------------------------------------------
multivitamin x2
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Weight
-------------------------------------------------------------------------
186
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Length of Workout
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25 minutes
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Workout Music
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12 Stones - ST
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Comments
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Pretty decent workout, decided to do an extra set for incline DB bench press since I don't feel I was training my chest enough.
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ericg
02-25-2003, 08:40 AM
nice journal man, the other one was quite long. so what do you figure your weight will be at when you are done the cut?

CBates
02-25-2003, 09:13 AM
Originally posted by ericg
nice journal man, the other one was quite long. so what do you figure your weight will be at when you are done the cut?

Thanks.. I'm hoping to get my weight around 170-175 under 10% body fat. In the past, every time I've been under 10%, I've weighed around 155-162, but maybe this 6 month bulk I went on will help me get the results I'm looking for. I mean right now at 186 I can see my abs pretty well and I'm starting to notice more veins running through my body than I have in the past at around 175 so I defiantly think I'll be able to reach my goal.

The_Chicken_Daddy
02-25-2003, 09:43 AM
Are you couting calories or just eating and following the diet exactly as Rob says?

By the way, olive oil is good but it is lacking in w-3.

can you not replace a couple of spoons of it for flax? or get some fish oil caps.

When you diet it tends to be the w-3's that get pulled from the fat cells first for energy, but that's not the ideal thing for w-3's to be doing. You want them for the other good things.

The choice of salmon is excellent though. It's not processed is it?

CBates
02-25-2003, 11:44 AM
Originally posted by The_Chicken_Daddy
Are you couting calories or just eating and following the diet exactly as Rob says?

By the way, olive oil is good but it is lacking in w-3.

can you not replace a couple of spoons of it for flax? or get some fish oil caps.

When you diet it tends to be the w-3's that get pulled from the fat cells first for energy, but that's not the ideal thing for w-3's to be doing. You want them for the other good things.

The choice of salmon is excellent though. It's not processed is it?

I'm not counting calls, but I might need to make sure I'm getting enough. I don't really feel hungry, but for all I know, I could only be eating 1500 calories..

I plan on buying 2 bottles of cod liver oil next time I'm out to GNC and take that in the place of flax. right now I'm only taking a tsp since I'm about out of it. The salmon is not processed so that's helping me get me get w-3's Also, I'm about to replace one of my tuna meals with another 2 1/2 servings of salmon, so I'll be consuming 5 servings a day of salmon.. I'm hoping with 5 servings of salmon and 1 tbsp of cod liver oil, I'll be getting enough w-3's then.

Also, I do have another question, how important do you think it is to get the 30-60 active carbs on the non carb days? I noticed I havenít been getting that many carbs. Is it really that important to get that many carbs on non carb days, or does it really matter?

The_Chicken_Daddy
02-25-2003, 12:41 PM
It's kinda just to keep you out of ketosis.

Just allow yourself to fall into that region if you like, but get at least 20g carbs a day indirectly.

GoStars
02-25-2003, 02:24 PM
CBates,

Not sure how important it is to stay within that specific range but I know its to keep your body from going through gluconeogenisis. How many carbs are taking on non-carb load days?

CBates
02-25-2003, 03:22 PM
The_Chicken_Daddy: I see. Would you say if there is a preference in carbs you want on non carb days? Like fruit or veggies? oats or brown rice? or is anything fine here, like maybe some pretzels to snack on with some of my meals. I'm starting to take fiber supplements, so eating fruits or veggies for the purpose of getting fiber isn't that big of a deal since I'm getting plenty of fiber.


GoStars: I'm taking around 10-15g of carbs, not much. I started thinking yesterday that maybe I'm not taking enough carbs since Rob recommends 30-60g of carbs, so that kind of concerned me. Guess I'll have to redo my diet to add a few more carbs..

The_Chicken_Daddy
02-25-2003, 03:27 PM
Any indirect carbs for low-carb days.

That is, carbs that sneak up in nuts, veggies, fruits (go steady on these cause the carb counts collects up quick), cheeses etc...

CBates
02-25-2003, 03:54 PM
The problem there is even with my indirect carbs, I'm still getting 15g max of carbs (since most of my meals are meat (tuna, chicken, salmon) and oils). Would you see a problem maybe adding like 1/4 or 1/3 a cup of oats to maybe two of my meals? That should get me to the 30-40g of carbs a day on my non carb days, or should I stay away from that and just try to bump up my indirect carbs.

The_Chicken_Daddy
02-25-2003, 05:37 PM
nah, just don't worry about it.

AJ_11
02-25-2003, 11:43 PM
Eat some Veggies. I totally live on Brocoolli and Spinach. Salad is another good one. What about some wheat germ, although a bit higher in carbs but try not to have to much. Anyways Good luck with your diet, It seems that there is quite a bit of use on the NHE, thus far. It's good to know I can go to other journals for advice. Stop by my jounal and say hi. Make sure that I am on track.

http://www.wannabebigforums.com/showthread.php?s=&threadid=27713

CBates
02-26-2003, 10:40 AM
The_Chicken_Daddy: Thanks for the help, that clears a lot up for me. I was starting to get concerned I wasn't taking enough carbs but I guess I'm fine.

AJ_11: I eat two servings of veggies a day. I Know it's not enough, and probably need to up it to around 5-6. I'll probably add some green beans and some more raw spinach to my diet. I'll check out your journal and make some comments or suggestions a little later today. Thanks for stopping by and checking out my journal.

CBates
02-26-2003, 11:16 PM
Rest
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8.5 hours
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Diet
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Meal 1: 1 cup of pink salmon, 2/3 cup of cottage cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese, 1 tsp of cod liver oil

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 3 cups of brown rice, 2 servings of pretzels
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Legs/Abs
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Weighted Crunches: 25x13

DB Side Bends: 50x9

Hack Squats: 140x9, 140x9

Seated Calf Raises: 230x10, 230x10

Weighted Neck Raises: 32.5x9

SLDL: 235x9, 235x7
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Supplements
-------------------------------------------------------------------------
multivitamin x2
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Weight
-------------------------------------------------------------------------
186
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Length of Workout
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29 minutes
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Workout Music
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Tough Enough - ST
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Comments
-------------------------------------------------------------------------
Good workout, still increasing in everything even though I've been cutting for 6-7 weeks now. My first carb up meal was tonight since I re-did the carb depletions. I think I ate too many carbs, but since I haven't had carbs in 10 days, I did fine, I was craving them pretty bad. Now that I'll be on carbs ever 3/4 days hopefully I can keep my carb up meals around 75-100 carbs.
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AJ_11
02-28-2003, 01:56 AM
Originally posted by CBates

Now that I'll be on carbs ever 3/4 days hopefully I can keep my carb up meals around 75-100 carbs.
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Rob suggest to take in about 200 grams between the two meals. Min. 60, I kinda agree becasue the carbs most likely won't go to fat but to refill glycogen levels. If you drop it down to 100 total I think that you would be limiting youself. But try it out. I think that I am going to keep the 200gram range untill I plateu in weight loss, and then see where I take it. Can't wait untill my carb load.

Franjipani
02-28-2003, 04:21 AM
:hello: hey there charley, very nice, clear & concise journal you have.....

Ohh and I would listen to Robboe if I was you....and good luck with everything:thumbup:

CBates
02-28-2003, 09:47 PM
AJ_11: I think I'll try to aim for 150-200g of carbs for my last meal of the day. I'll try to make it 90% starch carbs though. Even after a somewhat big carb up meal on Wednesday, I still managed to drop 2 pounds that week, so right now it doesn't seem to hurting me. If I start to notice holt on fat loss, then I'll start messing around with the carb up meals.

Franjipani: Thanks for checking out my journal. I've already taken Robboe advice and dropped some of the olive oil and added more omega 3s from salmon.

CBates
02-28-2003, 09:49 PM
Rest
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6 hours
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Diet
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Meal 1: 1 cup of pink salmon, 2/3 cup of cottage cheese

Meal 2: 1 tsp of peanut butter, 2 slices of turkey from deli (small meal to hold me over until I got back home, since I was going on over 4 hours without food)

Meal 3: Salad: 8oz baked chicken breast, 2 cups of raw spinach, 1 tbsp of olive oil

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 6oz of shrimp, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1/4 cup of cottage cheese

Meal 6: 1 cup of pink salmon, 2/3 cup of cottage cheese
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Shoulders/Biceps
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Seated DB Arnold Press: 45x7, 45x7

DB Curls: 40x9, 40x8

Laying DB Lateral Raises: 22.5x6, 22.5x6

BB Shrugs: 230x8, 230x8

DB Lateral Raises: 30x6, 30x5
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Supplements
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multivitamin x2, 600mg of calcium x2
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Weight
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184
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Length of Workout
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30 minutes
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Workout Music
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Korn - A Bunch Of Rarities
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Comments
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Weight is still going down. I'm averaging about losing a pound or two a week, so that's pretty good. Sleep was terrible, but I never get much sleep on Thursday night do to a busy schedule on Friday that starts at 6am. Decided to switch to DB curls for awhile, I've been doing BB curls for about 6 months or so, time for a change. My shoulder is starting to bother me a little while doing laying DB lats. I might drop these if they continue to hurt my shoulder much longer. Also, dropped one of the tuna and olive oil meals to replace with an extra cottage cheese and salmon, so I can get some more omega 3s.
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CBates
03-03-2003, 11:02 PM
Rest
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8 hours
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Diet
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Meal 1: 1 cup of pink salmon, 2/3 cup of cottage cheese

Meal 2: 5 egg whites, 2 whole eggs, 1 slice of fat free cheese

Meal 3: Salad: 1 can of tuna, 2 cups of raw spinach, 1 tbsp of olive oil

Meal 4: 1 can of tuna, 1 tbsp of olive oil

Meal 5: 1 cup of pink salmon, 2/3 cup of cottage cheese
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Chest/Back
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DB Rows: 80x7

Incline DB Bench Press: 75x9, 75x9, 75x7

Wrist curls: 60x7

Overhand BB Rows: 145x8, 145x7

Skull Crushers: 80x8, 80x7
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Supplements
-------------------------------------------------------------------------
multivitamin x2, 600mg of calcium x2
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Weight
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184
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Length of Workout
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29 minutes
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Workout Music
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White Zombie - Supersexy Swingin' Sounds
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Comments
-------------------------------------------------------------------------
.....
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AJ_11
03-03-2003, 11:22 PM
What are your cals at. it seems like your not eating enough. That or I am eating to much.

CBates
03-04-2003, 09:09 AM
I calculated it in my head, and I'm getting about 1800 calories, give or take 50. I know that doesn't seem like a lot, however, I have a very VERY slow metabolism, if I bumped it to around 2000-2200 I'd be on a maintenance diet, anymore than 2300 cals and I'm bulking. I've been on this many cals for about 8 weeks now and my strength continues to go up, so right now everything seems to be OK.

AJ_11
03-04-2003, 09:13 PM
What are your results thus far. Also what do to weigh, I think that I may start reducing my overall cals as well I am avaraging 2500 at 190llbs. Post workout though I tend to up my total calories and sometimes get as high as 3000 which is maintence for me but I think that I am going to drop even lower once I start refeeding more.

bradley
03-05-2003, 03:09 AM
CBates,

Are you performing cardio while on the NHE diet? This would have an impact on the amount of calories that you are taking in each day, but as you said if you are still maintaining strength levels then I would stick with my current calorie intake.

BennettBoy
03-05-2003, 05:34 AM
Damn boy, I didn't know you were going to be a Dad again. Well, anyway I just wanted to say congratulations! And it looks like you are dropping the pounds very good. Should have that six pack coming in here real soon.

CBates
03-05-2003, 08:44 AM
AJ_11: My results so far have been great. Strength level is up, bodyfat is reducing every week. Abs are showing pretty well, but I still got another 3-5 weeks to go before I'll have a complete 6 pack me thinks.. If you're seeing results right now I'd keep the cals the same, however, if results are tappering off, I'd go ahead and drop some cals. About the post workout, remember rob says to keep protein grams around 25-50 per meal, so make sure you're not consuming too much food.

bradley: I'm not doing any cardio right now, but when it warms up and stays warm (in about 3-5 weeks) I'm going to add 2 or 3 days of morning cardio on my off days, probably like a jog in the park or something before work. Thanks for checking out my journal and suggesting something.

BennettBoy: Yep, I'm going to be a daddy again. My son is pretty happy about it, he's getting close to being 5 now and happy he's finally getting a brother or a sister (I'm finding out which it is this Friday) Thanks!! I'm estimating I should have my 6 pack (if that's what I wanna call it, I have terrible lower ab muscle development, so it's more so a four back, with a hard lower ab with some veins in it) in about 3-5 weeks, depending if I stick to the carb up meals to the T or not. Last Saturday I kinda screwed up and had some domino dots. So I'm guessing that was my cheat carb up meal for the month.. Rest of the month I gotta be strict as hell so I can get my results.

CBates
03-06-2003, 02:44 AM
Rest
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8 hours
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Diet
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Meal 1: 1 cup of pink salmon, 2/3 cup of cottage cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese

Meal 4: 1 cup of pink salmon

Meal 5: Carb Load: 2 servings of fat free pop corn, 3 servings of fat free pretzels, 1 and 1/2 cup of chex mix, 1 small tootsie roll, and half a muffin
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Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x14

DB Side Bends: 55x9

ATF Squats: 75x9, 125x9

Seated Calf Raises: 230x11, 230x11

Weighted Neck Raises: 32.5x10

SLDL: 240x6, 240x6
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Supplements
-------------------------------------------------------------------------
multivitamin x2, 600mg of calcium x2
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Weight
-------------------------------------------------------------------------
????
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Length of Workout
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32 minutes
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Workout Music
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Stone Temple Pilots - Tiny Music Songs From the Vati
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Comments
-------------------------------------------------------------------------
Carb up meal was a bit large, but it was pretty good. I shouldn't have ate the tootsie roll and 1/2 the muffin, but I was craving something sweet. Other than those 2 things the carb up was pretty good. I did ATF squats today, I didn't even think my body could go that low, but I guess it can. Right now I'm just working on form and getting used to it, later in the next 2 or 3 weeks I'll worry about adding more weight.
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CBates
03-07-2003, 09:49 PM
Rest
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7 hours
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Diet
-------------------------------------------------------------------------
Meal 1: 1 cup of pink salmon, 2/3 cup of cottage cheese

Meal 2: 1 can of tuna, 1 tbsp of olive oil

Meal 3: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese

Meal 4: Salad: 2 cup of raw spinch, 1/4 cup pickles, 8oz chicken breast, 1 tbsp of olive oil
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Shoulders/Biceps
-------------------------------------------------------------------------
Seated DB Arnold Press: 45x8, 45x8

DB Curls: 45x6, 45x6

Laying DB Lateral Raises: 22.5x7, 22.5x6

BB Shrugs: 230x9, 230x9

DB Lateral Raises: 30x7, 30x6
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Supplements
-------------------------------------------------------------------------
multivitamin x2, 600mg of calcium x2
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Weight
-------------------------------------------------------------------------
182
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Length of Workout
-------------------------------------------------------------------------
34 minutes
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Workout Music
-------------------------------------------------------------------------
RHCP - By The Way
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Comments
-------------------------------------------------------------------------
Weight is done, so that is good. This workout bothered my shoulder quite a bit. I think I'm going to drop laying lat raises since they seem to bother my left shoulder more than anything. I just found out today that my girlfriend is pregnant with a girl, so that's great news, I've been pretty happy about that.
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bradley
03-08-2003, 05:00 AM
Congrats on the news:) One boy and one girl huh? Sounds like you will have your hands full;)

Do the seated lateral raises bother your shoulder? It seems like performing them laying down would be more stressful because of the more awkward angle. Just a thought.

CBates
03-08-2003, 04:10 PM
Originally posted by bradley
Congrats on the news:) One boy and one girl huh? Sounds like you will have your hands full;)

Do the seated lateral raises bother your shoulder? It seems like performing them laying down would be more stressful because of the more awkward angle. Just a thought.

Oh God, I got my hands full already with just a boy lol. I'll give seated lateral raises a try to see how my shoulder feels on my next shoulder session. Thanks for the advice.

CBates
03-10-2003, 08:02 PM
Rest
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4 hours
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Diet
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Meal 1: 1 packet of peanuts

Meal 2: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese

Meal 5: 1/2 cup of cottage cheese, 1 cup of pink salmon
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Chest/Back
-------------------------------------------------------------------------
DB Rows: 80x8

Incline DB Bench Press: 80x9, 80x8, 80x7

Wrist curls: 60x7

Overhand BB Rows: 145x9, 145x8

Skull Crushers: 80x9, 80x7
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Supplements
-------------------------------------------------------------------------
multivitamin x2, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
27 minutes
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Workout Music
-------------------------------------------------------------------------
Good Charlotte - The Young and Hopeless
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Comments
-------------------------------------------------------------------------
Well..... I screwed up my diet yesterday. Went to Cici and ate a crap load of pizza, then went out to eat again, then went to a bar and got drunk off my ass.. So I'm going to be spending this week (until Saturday) doing under 20 carbs and skip my carb up Wednesday. Sleep sucked too, by the time I got home it was like 2 am and then I had to get up for work around 6am.
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CBates
03-12-2003, 08:08 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: Salad: 6oz chicken breast, 2 cup of raw spinach, 1/4 cup of pickles, 2 slices of turkey from deli, 1 tbsp of olive oil

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 4 egg whites, 2 whole eggs, 1 slice of fat free cheese

Meal 5: 1/2 cup of cottage cheese, 1 cup of pink salmon
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Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 25x14

DB Side Bends: 55x10

ATF Squats: 135x9, 135x9

Seated Calf Raises: 230x12, 230x12

Weighted Neck Raises: 32.5x11

SLDL: 240x7, 240x7
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Supplements
-------------------------------------------------------------------------
multivitamin x2, 600mg of calcium x2, Thermicore CRT
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Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
28 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Disturbed - Believe
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout I guess.. Missed having my carb up tonight since I'm craving carbs pretty bad. Teaches me to screw up on my diet again.. Started taking an E/C stack this week since I have to get up at 5am for the next month for a project I'm doing at work. I'd be dead all day of it wasn't for this crap to get me going.
-------------------------------------------------------------------------

CBates
03-15-2003, 10:05 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: 4 egg whites, 2 whole eggs, 1 slice of fat free chesse

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 3 slices of turkey from deli

Meal 5: 1/2 cup of cottage cheese, 1 cup of pink salmon
-------------------------------------------------------------------------


Shoulders/Biceps
-------------------------------------------------------------------------
Seated DB Arnold Press: 45x9, 45x9

DB Curls: 45x7, 45x7

DB Lateral Raises: 30x7, 30x7

BB Shrugs: 235x6, 235x6
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin x2, 600mg of calcium x2, Thermicore CRT
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
31 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Filter - The Amalgamut
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Changing the diet up just a bit. I'm still on the NHE diet, I'm just changing the carb up methods a little. I'm going to do a carb up every 4 days, rather then 3/4 days. Not sure if I'll benefit from this at all, but it's worth a try for more fat loss, as I'm still losing body fat, but at a slower pace then I'd like.
-------------------------------------------------------------------------

AJ_11
03-16-2003, 01:42 AM
I think that that you should just introduce a little cardio. As far as your carb up go are you going above maintence cals.

The_Chicken_Daddy
03-16-2003, 08:33 AM
Batesy, what was your starting weight and what is your current weight? And how long have you been doing the diet for?

Are you taking bf% measurements? Tape measurements?

I want updates dammit.

And fu<king Ace re: your girlfriend's pregnancy. Thought of any names?

CBates
03-16-2003, 05:31 PM
AJ_11: I hate cardio... Very much.. But when I get about within a month and a half of June 29th (day of Ozzfest) and I'm not looking pretty shredded by then, then I'll add some cardio.. My carb ups are probably a tad bit above maintenance, but nothing overboard.

Robboe: My starting weight was 208-210 and my current weight as of this morning was 179. So I've lost around 30 pounds so far on it. I've been on it since 2nd or 3rd of January. So looking at those stats, it seems to be going really well. I'm just not used to dieting for 3 months and not being shredded. But then, I've never started dieting and trying to get ripped weighing over 190. I don't have any bf measurements or anything like that (even though I should, b/c it would be a lot more helpful to myself knowing what kind of results I'm getting. What do you think about the idea of doing carb ups ever 4 days rather than 3/4 days? Think I'll benefit with extra fat loss from doing this, or do you think it's not going to matter any?

We're thinking about Mckenzie Madison Bates.

AJ_11
03-16-2003, 05:50 PM
Me personally I think that the Carb Ups are really important factor in weight loss. Having them every 4th day (is you do it that way it should 4/5, to trick your body) I think will not really make that much of a difference in weight loss compared to energy levels.

The_Chicken_Daddy
03-16-2003, 05:52 PM
jan 2nd. So 29 days there.

28 in feb.

17 so far in march.

74 days in total, which is ten and a half weeks.

30lbs dropped in total means ~3lbs a week.

Right, ignore all that. That was just working out for my benefit. I think that even give or take 8lbs water weight, your weight loss seems a tad rapid. You may be concerned about eating into muscle.

And i'd stick with the 3/4 thing from a thyroid point of view. Where one day probably won't be that significant, it's not like your losses are few and far between, so i wouldn't risk it myself.

Mckenzie Madison Bates is alright, but the correct answer was: "Rob".

Boy or girl, it matters not.

But i also like Beth or Heather myself.

CBates
03-17-2003, 07:46 AM
Well, since I've had pretty good results and I'm still losing fat, I'll stick with the carb ups the way Rob recommends, however, if fat loss tampers off, then I'll change the carb up methods..

LMOA, I'll consider naming either my next son or daughter Rob. I might be eating into muscle. Not really sure, I would have been able to tell if I kept an updated body fat measurement. However, strength is going up (even though sometimes I don't always train to failure in everything, I more so worry about keeping form strict as possible, than try too much weight and train to failure with bad form.) Anyway, after Ozzfest, I'm going to take about 2-3 months off of lifting to try to heal my shoulder since I haven't took a break (longer than a week or 2) for over 3 years, so I'm not too worried about losing muscle since I'll be losing muscle then anyway. My main goal is to get my body fat level as low as possible.

CBates
03-17-2003, 08:28 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: salad: 2 cups of raw spinach, 8oz of chicken, 1/4 cup of pickles, 1 tbsp of olive oil.

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 4 egg whites, 2 whole eggs, 1 slice of fat free chesse

Meal 5: 1/2 cup of cottage cheese, 1 cup of pink salmon
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 80x9

Incline DB Bench Press: 85x9, 85x8

Wrist curls: 60x8

Overhand BB Rows: 150x6, 150x6

Skull Crushers: 85x6, 85x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Thermicore CRT
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
179
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
26 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Crazytown - Darkhorse
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout. Weight is down, I haven't went under 180 since like last July or so, so I'm happy about that. I'm guessing if I don't screw up my diet, I'll hit my goal around 3-6 weeks.
-------------------------------------------------------------------------

AJ_11
03-17-2003, 08:45 PM
I am jsut wondering because you said that you are not ripped at 180. Do you think that you some muscle in cutting. I have noticed that your cals are preety low. Because my results differ from your thus far. I have only lost about a pond a week since i started steadily on this diet and my cals are around 190- 2000 and it seems that I eat more than you. What are some of your goals anyways.

CBates
03-18-2003, 05:17 AM
Well, I'm trying to keep as much muscle mass as possible, but my main goal is fat loss. The reason why I'm not ripped at 180 is because I have a very small frame. I usually end up weight around 155-163 when I'm down to where I wanna be as far as body fat goes. My cals probably are a little low, I'm guessing in the 1700-1750 range when I did a quick calculation of them. However, that's fine for me, as I have a very slow metabolism and if I ate anymore than that, my fat loss would pretty much come to a halt, as it did with my first go at the NHE diet. What I'll probably do is get to my ideal body fat % and then bump up the cals when I get there, to try to add some muscle back that I've lost.

CBates
03-19-2003, 07:06 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: 4 egg whites, 2 whole eggs, 1 slice of fat free chesse

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 5: 4 servings of oats
-------------------------------------------------------------------------


Abs/Legs
-------------------------------------------------------------------------
Weighted Crunches: 27.5x9

DB Side Bends: 55x11

ATF Squats: 140x9, 140x9

Seated Calf Raises: 230x13, 230x13

Weighted Neck Raises: 32.5x12

SLDL: 240x8, 240x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Thermicore CRT
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
39 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cold - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good leg workout I guess. Diet was perfect. Got around 115 carbs in my carb up meal tonight. I'm going ahead and sticking with the 3/4 carb ups, just as long as I keep losing fat.
-------------------------------------------------------------------------

AJ_11
03-19-2003, 07:24 PM
Originally posted by CBates
Got around 115 carbs in my carb up meal tonight. I'm going ahead and sticking with the 3/4 carb ups, just as long as I keep losing fat.

I don't think that you should have a problem still losing fat. Man 115 carbs in you carb load. That what I get if I take it easy on a meal. My last carb load I ate almost 600grams of carbs. And funny thing is that it was the first time I lost more that 1.5 pounds in a week. I am still playing with different ratios to find what suits me best.

Btw congrats on your diet thus far you have lost a great deal of weight. When are we going to see some progress pictures.

bradley
03-20-2003, 05:41 AM
Got around 115 carbs in my carb up meal tonight.

Seems a little low IMO for a carb load. If you have trouble eating enough carbs at one meal then I would split the carb load into two meals.

CBates
03-20-2003, 05:52 AM
AJ_11: I know my carbs seems a little low. I just can't eat more than 120 carbs in a sitting if they come from a clean source (sweet potato, pasta, rice, and oats). Now eating ice cream and pizza is a different story. I can eat probably 500 carbs from those sources, but it's not really recommended to eat those types of food. I'm going to post some pictures when I reach 170, so you should see some pictures up here in about 3 weeks. I tried to do a before and after shot, but the before shot didn't come in at all. I guess my web came is going out since the picture was so blurry you could barely make anything out. So I guess I'll just have to use a real camera to take a picture of me and scan it when I reach 170. Wish I could have had a picture of me when I was 210, because I can tell so much of a difference looking in the mirror.

bradley: Yeah, it does seem a little low. I guess I just have the appetite of a little 9 year old girl??:confused: But I'll try what you recommended on my next carb up. Try to have two meals of around 100-120 carbs each. Thanks for chiming in and giving me some feedback on the diet.

CBates
03-22-2003, 11:33 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: 4 egg whites, 2 whole eggs, 1 slice of fat free chesse

Meal 3: 1 can of tuna, 1 tbsp of olive oil

Meal 4: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 5: 1/4 cups of peanuts
-------------------------------------------------------------------------


Biceps/Shoulders
-------------------------------------------------------------------------
Seated DB Arnold Press: 50x6, 50x6

DB Curls: 45x8, 45x7

DB Lateral Raises: 30x7, 30x6

BB Shrugs: 235x7, 235x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Thermicore CRT
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
178
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
31 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
3 Doors Down - Away From The Sun
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout?? diet was good.. Starting to finally feel good about my body. I'm hoping in the next 2 or 3 weeks I'll be around to where I wanna be at.
-------------------------------------------------------------------------

CBates
03-25-2003, 05:26 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: salad: 6oz chicken breast, 1/4 cup of cottage cheese, 2 cups of raw spinach, 1/4 cup of pickles, 1 tbsp of olive oil and vinegar

Meal 3: 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4: 4 egg whites, 2 whole eggs, 1 slice of fat free chesse, 1/2 cup of green beans

Meal 5: 1/2 cup of cottage cheese, 1 cup of pink salmon
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 85x7

Incline DB Bench Press: 90x7, 90x7

Wrist curls: 60x9

Overhand BB Rows: 150x7, 150x6

Skull Crushers: 85x7, 85x5
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
???
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
30 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Good Charlotte - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout. Chest got hit pretty hard. I'm thinking about changing up my diet a little bit here pretty soon, but I'll post more on that later, I gotta get ready for work.
-------------------------------------------------------------------------

CBates
03-26-2003, 07:17 AM
Well, I'm going with a different diet approach. The NHE diet was great getting my body fat low. However, now that I'm at a sticking point with a little fat around my lower abs and lower back that is just not going away, I've decided to go with a different diet. The diet is going to be somewhat similar to a NHE diet, well, as far as low carbs and having carb ups anyway. The difference is I'm going to be consuming around 40-50g of carbs post workout (which is on Monday, Wednesday, and Friday). Non workout days I'll be keeping the diet the same, high protein, med/high fat, low carbs (around 20-30g). On Saturdays I'll be using it as a refeed with carbs on my last meal or two of the day. Which I'm going to try to stay less than 20g of carbs and protein on these meals. I'm starting the diet today, so I'll be having a post workout meal with carbs in it and will go from there. Also, changing my workout routine a little. Not much of a change, just feel I need to change things up since I've been on this one for a while. Just adding a few workouts to different days, doing a different rep range on a few things, and added a new exercise or two. Not much difference though. Here's the new workout:

Chest/Back:
Incline DB press 2 x 6-9

DB Rows 2 x 6x9

DB Flys 2 x 6-9

BB Rows 2 x 6-9

Overhand Wrist Curls 2 x 6-9



Legs/Abs:
Weighted Crunches 2 x 10-15

ATF Squats 2 x 6-9

DB Side Bends 2 x 10-15

SLDL 2 x 6-9

Seated Calf Raises 2 x 10-14



Arms/Shoulders:
Seated DB Arnold Press 2 x 6-9

DB Curls: 2 x 6-9

DB Lateral Raises: 2 x 6-9

Skull Crushers 2 x 6-9

BB Shrugs 2 x 6-9

Weighted Neck Raises 2 x 9-12

AJ_11
03-26-2003, 07:44 AM
Originally posted by CBates
Well, I'm going with a different diet approach. The NHE diet was great getting my body fat low. However, now that I'm at a sticking point with a little fat around my lower abs and lower back that is just not going away, I've decided to go with a different diet. The diet is going to be somewhat similar to a NHE diet, well, as far as low carbs and having carb ups anyway. The difference is I'm going to be consuming around 40-50g of carbs post workout (which is on Monday, Wednesday, and Friday). Non workout days I'll be keeping the diet the same, high protein, med/high fat, low carbs (around 20-30g). On Saturdays I'll be using it as a refeed with carbs on my last meal or two of the day. Which I'm going to try to stay less than 20g of carbs and protein on these meals. I'm starting the diet today, so I'll be having a post workout meal with carbs in it and will go from there. Also, changing my workout routine a little. Not much of a change, just feel I need to change things up since I've been on this one for a while. Just adding a few workouts to different days, doing a different rep range on a few things, and added a new exercise or two. Not much difference though. Here's the new workout:


What a coincidence, I am switching diet as well, similar to your kinda TKD style but its call the t-dawg diet. Checheck out my journal. Good luck

CBates
03-26-2003, 07:44 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: 4 egg whites, 2 whole eggs, 1 slice of fat free chesse, 1/2 cup of green beans

Meal 3: 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4: 1/2 cup of oats, 1 scoop of whey protein

Meal 5: 1/2 cup of cottage cheese, 1 cup of pink salmon
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 27.5x10, 27.5x

ATF Squats: 145x9, 145x9

DB Side Bends: 55x12, 55x10

Seated Calf Raises: 230x14, 230x14

SLDL: 240x9, 240x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
???
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
41 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Pulse Ultra - Headspace
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Ahhhhhhhh, it was so nice to have carbs instead of restricting them to only two days a week. This is the diet I had my best results on last year, I got around 8% body fat on this diet, so I'm hoping I can get the same results in about 2 or 3 weeks. I'm going to keep this 'NHE' journal because I'll be switching back to the NHE diet once I reach my goal. I'll keep it as a maintenance diet.
-------------------------------------------------------------------------

CBates
03-27-2003, 06:00 AM
I'll be using a mixture of both, both low and high GI. I have a container of dextrose that I'll probably use on my next workout. So you'll see a mixture of oats, pasta, rice, dextrose, and probably some other sources of carbs for my post workout. Just depends on how I feel (if I want 'real' food or just a shake). Last year when I used both oats and dextrose for post workout (like 2 weeks of oats, two weeks and dextrose, and kept doing this cycle) I couldn't tell a difference honestly in recovery and any type of better gains from using one or the other. Also, from a lot of the studies I've been reading lately, it's saying the GI index isn't as important as once thought of.



EDIT:
:confused: :scratch:

I could have sworn Bradely asked me why I chose low GI over high GI for post workout, but guess he deleted it. Well, if anybody else cares, I'll leave the post here.

bradley
03-27-2003, 06:12 AM
Originally posted by CBates
I'll be using a mixture of both, both low and high GI. I have a container of dextrose that I'll probably use on my next workout. So you'll see a mixture of oats, pasta, rice, dextrose, and probably some other sources of carbs for my post workout. Just depends on how I feel (if I want 'real' food or just a shake). Last year when I used both oats and dextrose for post workout (like 2 weeks of oats, two weeks and dextrose, and kept doing this cycle) I couldn't tell a difference honestly in recovery and any type of better gains from using one or the other. Also, from a lot of the studies I've been reading lately, it's saying the GI index isn't as important as once thought of.

I actually got to thinking about and deleted my post before you posted. Sorry about that. I got to thinking that when you are trying to get to that low of a bf% an insulin spike might not be ideal because it would halt lipolysis. Here is a thread that might be of interest

http://www.wannabebigforums.com/showthread.php?s=&threadid=21284&highlight=insulin+spike+cutting

If anyone wants to know my original question I was asking him why he was using low GI carbs instead of high GI carbs.

BennettBoy
03-27-2003, 06:31 AM
Wow....you are already down close to 175 lbs. Nice going Charley. I'm at 172.5 :D Just withering away.

CBates
03-27-2003, 07:00 AM
I know, I haven't weighed in over a week, so I'm sure I am around 175 now. After gaining around 35 pounds this winter, I hoped I'd atleast gain some LBM to look bigger this summer when I cut... None... Nodda.. 35 pounds of all fat.. I look the same as I always have when I was 175.. No more bulking for me as I obviously can't.. BTW, good job on your cut, Iím sure youíre going to do great at your show.

CBates
03-28-2003, 08:51 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 cup of pink salmon

Meal 2: 4 egg whites, 2 whole eggs, 1 slice of fat free chesse, 1/2 cup of green beans

Meal 3: 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4: 1/2 cup of oats, 1 scoop of whey protein

Meal 5: 1/2 cup of cottage cheese, 1 cup of pink salmon
-------------------------------------------------------------------------


Shoulders/Arms
-------------------------------------------------------------------------
Seated DB Arnold Press: 50x7, 50x7

DB Curls: 45x10, 45x7

DB Lateral Raises: 30x8, 30x6

BB Shrugs: 235x8, 235x8

Weighted Neck Raises: 32.5x13, 32.5x13

Skull Crushers: 85x8, 85x6
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
???
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
38 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Neurotica - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout. Felt a lot more intense than the rest of my workouts. Seems as recently I've been half assin my workouts. I'm going to pick back up the intensity on my workouts.
-------------------------------------------------------------------------

CBates
03-31-2003, 04:37 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2 servings pink salmon, 1/2 cup of green beans

Meal 2. 4 egg whites, 2 whole egg, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 3. 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4. 2/3 cup of low fat cottage cheese

Meal 5. 1/2 cup of oats, scoop of whey protein

Meal 6. 2 servings of pink salmon, 1/2 cup of green beans
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 85x8, 85x7

Flat BB Bench Press: 200x9, 200x9

Wrist curls: 65x6, 65x6

Overhand BB Rows: 150x8, 150x6

DB Flys: 40x7, 40x7
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
???
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
32 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Seether - Disclaimer
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout was good. Started doign flat BB bench press again, so hoping I can get some big numbers up again soon. I'm going to start off pretty light and work my way up to make sure I don't hurt my shoulder too bad by trying to start off with too much weight. I upped my cals a little since I feel I wasn't getting enough. I'm having 6 meals instead of two now.
-------------------------------------------------------------------------

AJ_11
03-31-2003, 06:27 PM
Just wondering how the new diet is going. I actually like this way of eating is better. I feel more intense in my workouts.

Anyway I agree that upping your cals is a good idea, and six meals a day is a better choice.

CBates
04-01-2003, 07:12 AM
AJ_11: New diet is going pretty good. I binged on pizza and domino dots (For some reason I always binge on whatever food I'm craving when I switch diets) before I switched the diet last week so I swear I gained 5 lbs, so right now I can't tell much a difference in fat loss. But I am having more enegery and having no more cravings by upping my carbs and veggies.

CBates
04-02-2003, 09:01 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2 servings pink salmon, 1/2 cup of green beans

Meal 2. 4 egg whites, 2 whole egg, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 3. 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4. 2/3 cup of low fat cottage cheese

Meal 5. 2/3 cup of oats, scoop of whey protein

Meal 6. 2 servings of pink salmon, 1/2 cup of green beans
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 27.5x11, 27.5x11

ATF Squats: 150x9, 150x9

DB Side Bends: 55x13, 55x11

Seated Calf Raises: 230x15, 230x15

SLDL: 245x6, 245x6
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
89 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
???
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
42 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Rammstein - Herzeleid
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty decent workout. Doing the squats kinda bothered my knee a bit. I might have to drop ATF squats and just go with parallel squats since they don't seem to bother my knee as bad (had surgery twice on my right knee due to a football injury). Diet was good, but was craving some carbs later in the day. Glad I didn't binge since I seem to give in too easy recently when I start to crave junk food. Also added a countdown until I want to be my leanest this summer. Since Ozzfest and 4th of July is pretty much just a few days apart, I want to look my best for both of them days.. I'll probably start adding some cardio if I'm not fairly lean by the time I reach about 30 days left.
-------------------------------------------------------------------------

CBates
04-04-2003, 09:47 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2 servings pink salmon, 1/2 cup of green beans

Meal 2. 4 egg whites, 2 whole egg, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 3. 1/2 cup of oats, scoop of whey protein

Meal 4. 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 5. 3 servings of green beans, 10 oz chicken breast, 1/2 a cupcake
-------------------------------------------------------------------------


Arms/Shoulders
-------------------------------------------------------------------------
Seated DB Arnold Press: 50x8, 50x5

DB Curls: 50x5, 50x4

DB Lateral Raises: 30x8, 30x6

BB Shrugs: 235x9, 235x9

Weighted Neck Raises: 32.5x13, 32.5x13

Skull Crushers: 85x9, 85x7
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
87 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
175
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
32 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Sum 41 - Does This Look Infected
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Too tired to type this up. I've been up since 5am... going to bed...
-------------------------------------------------------------------------

CBates
04-07-2003, 09:01 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 4 egg whites, 2 whole egg, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 2. 2 servings pink salmon, 1/2 cup of green beans

Meal 3. 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4. 1/2 cup of cottage cheese, 1 tsp of olive oil

Meal 5. 2/3 cup of oats, scoop of whey protein

Meal 6. 2 servings pink salmon, 1/2 cup of green beans
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 85x9, 85x7

Flat BB Bench Press: 215x9, 220x9

Wrist curls: 65x7, 65x6

Overhand BB Rows: 150x8, 150x7

DB Flys: 40x8, 40x8
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
84 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
175
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
38 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Unloco - Becoming I
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Prett good workout. BB bench press is kind light, but I'm getting used to doing these again since I haven't done these in about 3 months. Diet was perfect, but I had a huge ass carb up this Saturday, 12 hour refeed. Not sure if this was good or not, becuase I felt really 'soft' the next day. I'll keep doing this for about 2 or 3 weeks and see how I go on these.
-------------------------------------------------------------------------

CBates
04-09-2003, 07:55 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 7 egg whites, 2 tsp of olive oil, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 2. 2 servings pink salmon, 1/2 cup of green beans

Meal 3. 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4. 1/2 cup of cottage cheese, 1 tsp of olive oil

Meal 5. 2/3 cup of oats, scoop of whey protein

Meal 6. 2 servings pink salmon, 3/4 cup of green beans
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
Weighted Crunches: 27.5x12, 27.5x12

ATF Squats: 155x9, 155x9

DB Side Bends: 55x14, 55x12

Seated Calf Raises: 235x10, 235x10

SLDL: 245x7, 245x7
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
82 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
39 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cradle of Filth - Cruelty in the Beast
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I'm real tempted to start cardio, but I think I need to wait until I plateau so I don't have to drastically cut calories when I do hit a sticking point on losing fat. Also, I'm not taking any EC stack for that same reason. Also, I'm trying to up my olive oil intake due to the recent thread in the diet section. Hoping that can help me shed some extra body fat.
-------------------------------------------------------------------------

CBates
04-12-2003, 12:05 PM
Rest
-------------------------------------------------------------------------
4 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 7 egg whites, 2 tsp of olive oil, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 2. 2 servings pink salmon, 1/2 cup of green beans

Meal 3. 1 can of tuna, 1 tbsp of olive oil, 1/2 cup of green beans

Meal 4. 1/2 cup of cottage cheese, 1 tsp of olive oil

Meal 5. 2/3 cup of oats, scoop of whey protein

Meal 6. Started my 24 hours refeed and will continue until 10 pm tomorrow night
-------------------------------------------------------------------------


Shoulders/Arm
-------------------------------------------------------------------------
Seated DB Arnold Press: 50x8, 50x6

DB Curls: 50x6, 50x4

DB Lateral Raises: 30x8, 30x7

BB Shrugs: 240x6, 240x6

Weighted Neck Raises: 32.5x13, 32.5x13

Skull Crushers: 90x6, 90x6
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
80 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
175
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
39 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Andrew W.K. - I Get Wet
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted yetserday, but hence the amount of sleep I got the night before and you'll see why I was too tired to update this.. I kinda screwed up at the first of my refeed and had a few slice of pizza (three of them), but then cut out the fat and started going with just carbs, but I figured since I have so long to go, I can live a little, when I gets down to around 30-40 days left, I'll clean my carb ups a lot more. Oh yeah, I have another rant.. Today I grabbed a CD out of my huge stacks of CD's to workout to and I grabbed this guy named Andrew W.K... I've never listen to this CD before so I didn't know what to expect. I can officially say Andrew W.K. has teh gay..
-------------------------------------------------------------------------

CBates
04-14-2003, 08:37 PM
Rest
-------------------------------------------------------------------------
7.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6 egg whites, 1 tsp of olive oil, 1 slice of fat free cheese

Meal 2. 1/3 servings pink salmon, 1 and 1/2 cup of green beans

Meal 3. 1 can of tuna, 1 tbsp of olive oil, 2 slice of wheat bread

Meal 4. 3/4 cup of oats, 25g of whey

Meal 5. 1/2 cup of low fat cottage cheese

Meal 6. 1/3 cup of pink salmon, 1 and 1/2 cup of green beans
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
DB Rows: 90x6, 90x6

Flat BB Bench Press: 230x9, 230x6

Wrist curls: 65x8, 65x7

Overhand BB Rows: 150x9, 150x7

DB Flys: 40x9, 40x9
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
78 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
42 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Depswa - Two Angels and a Dream
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I changed my diet up again to have more carbs and a little lower fat. I meant to get my fat in my diet, but due to starting an EC stack today, I haven't been very hungry, hopefully in a day or so my appetite will pick back up. I'm switching my diet b/c I feel that I binge way too much on carbs on my refeeds b/c I'm restricting carbs so much during the week. Hopefully I'll see better fat loss results this way. I still plan on switching back to the NHE once I hit my goal.. Whenever the hell that'll be.
-------------------------------------------------------------------------

CBates
04-16-2003, 08:00 PM
Rest
-------------------------------------------------------------------------
6.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6 egg whites, 1 tsp of olive oil, 1 slice of fat free cheese, 1 cup of green beans

Meal 2. 1/3 servings pink salmon, 1 and 1/2 cup of green beans

Meal 3. 1 can of tuna, 1 tsp of olive oil

Meal 4. 1 can of tuna, 1 tbsp of olive oil, 2 slice of wheat bread

Meal 5. 3/4 cup of oats, 25g of whey

Meal 6. 1/3 cup of pink salmon, 1 and 1/2 cup of green beans
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Lounges (warm up): 40x8

Weighted Crunches: 27.5x13, 27.5x14

ATF Squats: 160x9, 160x9

DB Side Bends: 55x15, 55x13

Seated Calf Raises: 235x11, 235x11

SLDL: 245x8, 245x8
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
76 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
48 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Shadows Fall - The Art of Balance
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout I guess, but no impressive numbers on anything, but doing somewhat light weight with somewhat high reps and very strict form seems to work for me, so f@ck it, I'll just look like a p*ssy when it comes to the weight I do.. Diet is still kind of low in fat, but this weekend when I get paid, I'll buy some flax and fish oil to add to my diet.
-------------------------------------------------------------------------

bradley
04-17-2003, 03:19 AM
Pretty good workout I guess, but no impressive numbers on anything, but doing somewhat light weight with somewhat high reps and very strict form seems to work for me, so f@ck it, I'll just look like a p*ssy when it comes to the weight I do.. Diet is still kind of low in fat, but this weekend when I get paid, I'll buy some flax and fish oil to add to my diet.

Your muscles don't know how much weight you have on the bar:)

Are you satisfied with your weight loss so far? Any noticeable effects from the increase in olive oil?

CBates
04-17-2003, 06:02 AM
Thanks for trying to make me feel better Bradley, but I still feel like a complete pansy ass.. I'm pretty satisfied with my fat loss, I still have some stubborn fat in my lower abs and lower back I'm very slowly getting rid of, but other than that I'm doing pretty good. Honestly I can't say either way about the olive oil because I had a binge fest this weekend and ate like 8000 calories each day on Friday, Saturday, and Sunday, so anything I would have lost I gained back and plus more this last weekend, but hopefully by next weekend I'll be able to tell more.

CBates
04-17-2003, 08:08 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6 egg whites, 1 tsp of olive oil, 1 slice of fat free cheese, 1 cup of green beans

Meal 2. 1/3 servings pink salmon, 1 cup of green beans

Meal 3. 1 can of tuna, 1 tsp of olive oil

Meal 4. 1 can of tuna, 1 tbsp of olive oil, 2 slice of wheat bread

Meal 5. 3/4 cup of oats, 25g of whey

Meal 6. 6oz baked chicken breast, 1 slice fat free cheese, 1 cup of green beans
-------------------------------------------------------------------------


Shoulders/Arms
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 50x9, 50x7

DB Curls: 50x7, 50x5

DB Lateral Raises: 30x9, 30x7

BB Shrugs: 240x7, 240x7

Weighted Neck Raises: 32.5x14, 32.5x14

Skull Crushers: 90x7, 90x7
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
75 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
45 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cradle of Filth - Damnation and a Day
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Did something I really didn't want to do.. I worked out two days in a row, but I'll be gone all day tomorrow, Saturday, and mostly Sunday, and I doubt I'll feel like working out Sunday when I get back, so I figured I'd train today.. Visiting my mom tomorrow so I'll be able to track my weight (I'm too friggin lazy to go out and buy a scales).
-------------------------------------------------------------------------

CBates
04-21-2003, 07:11 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6 egg whites, 1 tsp of cod liver oil, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 8oz of baked chicken breast, 1 slice of fat free cheese, 1/2 cup of green beans, 1 tsp of olive oil

Meal 4. 1 can of tuna, 1 tsp of olive oil, 2 slice of wheat bread

Meal 5. 3/4 cup of oats, 25g of whey

Meal 6. 4 egg whites, 1 slice of fat free cheese, 2 slices of wheat bread, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

DB Rows: 90x7, 90x7

Flat BB Bench Press: 235x7, 235x6

Wrist curls: 65x9, 65x7

Overhand BB Rows: 155x6, 155x6

DB Flys: 45x6, 45x6
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
71 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
174
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
40 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Killswitch Engaged - Alive or Just Breathing
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I'm having problems getting lower than 174, I think it's probably because my extreme refeeds on Saturdays. I'm probably taking in around 500-600 carbs, I'm going to have to probably knock it down to around 400-450 carbs on Saturday if I want to lose the rest of my body fat.
-------------------------------------------------------------------------

bradley
04-22-2003, 03:33 AM
What do you estimate your bf% at now?

CBates
04-22-2003, 05:47 AM
My body fat is still hovering around 10%, give or take a percentage. I can clearly see my abs, and pretty vascular, I just still have some fat in my lower abs and back (which I hate and it takes me forever to get rid of). I think once I clean up my refeeds I should be able to get around 7-8% body fat, but it's going to take very strict dieting on my refeeds and with so much time left until I June 29th and July 4th if I get my body fat that low and try to keep it that low I'll get burnt out and end up screwing my diet up like I seem to do every year around that time. My web cam is broken, but I'm going to try to get a cheap camera and take an updated picture and post it in the next two weeks. But just for an idea, my body looks almost like this (This is what I looked like exactly one year ago when I was dieting for summer, but my body fat is a tad bit lower now though so I look more ripped.)

bradley
04-22-2003, 04:36 PM
Since you are at that low of a bf, have you thought about maybe smaller more freqent refeeds?

CBates
04-22-2003, 04:54 PM
That is something I have thought about, a lot actually, and I'm almost about to go back to the NHE diet again, now that my body fat is getting pretty low. I'm on a modified version of it now, about 80g of active carbs a day 5 1/2 days a week and a refeed of about 500 carbs for 1 day and about 200-300 carbs for 1/2 a day the next day, which is pretty much the new version of the T-Dawg diet. I'll probably bet that I'd benefit from doing maybe a refeed of 80-100 active carbs on a Wednesday evening, and maybe about 200-250 active carbs on a Saturday evening (combining into 2 or 3 smaller meals). Infact, I just decided to go ahead and give that a shot starting this Wednesday, and I might lower my carb intake on the rest of the days to around 40-50g and up my fat intake a little so I'd be more on the NHE diet again and give that a shot now that my body fat is pretty low.

GhettoSmurf
04-22-2003, 05:36 PM
your looking good in the pic bro. lol, i'd love to look like that ;) keep it up, and im sure you'll hit 8-9%

CBates
04-23-2003, 05:39 AM
Thanks for the compliments GhettoSmurt, very much appreciated, especially right now I feel kind of like crap about my body since I lost most of my size (fat) and I look like a little 10 year old kid in a shirt, plus I have no strength either, so I'm probably lifting as much as a 10 year old as well.

CBates
04-23-2003, 07:48 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6 egg whites, 1 tsp of cod liver oil, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 slice of fat free cheese, 2 slices of wheat bread

Meal 4. 1 can of tuna, 1 tsp of olive oil, 3/4 cup of green beans

Meal 5. 3/4 cup of oats, 25g of whey

Meal 6. 1 slice of wheat bread, 1 bag of fat free popcorn
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Lounges (warm up): 45x8

Weighted Crunches: 27.5x14, 27.5x14

ATF Squats: 165x9, 165x9

DB Side Bends: 60x10, 60x10

Seated Calf Raises: 235x12, 235x12

SLDL: 245x9, 245x9
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
69 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
174
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
45 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
NothingFace - Skeletons
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Not much to say, I decided to have a small carb up tonight, will have a bigger one a Saturday.
-------------------------------------------------------------------------

bradley
04-25-2003, 03:15 AM
CBates, what about having a carb up on Wednesday and Saturday and shooting for something like 400g each day? You have to make sure that you get a little spillover for the beneficial effects the refeed has on leptin levels. Leptin levels will increase when there are more calories entering the fat cell than leaving, so you want just enough spillover to trigger this effect. Just a thought. By the way you looked ripped in that old pic.


Thanks for the compliments GhettoSmurt, very much appreciated, especially right now I feel kind of like crap about my body since I lost most of my size (fat) and I look like a little 10 year old kid in a shirt, plus I have no strength either, so I'm probably lifting as much as a 10 year old as well.

The joys of cutting:rolleyes:

Coke
04-25-2003, 01:54 PM
:withstupi Your pic from 'last year' is good, so now you should be even better :) You have a very good and complete journal - keep it up.

CBates
04-27-2003, 02:17 PM
bradley:Thanks for the compliment on the pic. Right now with me only having one huge refeed a week and one smaller one seems to be working, as I've still been losing about 1lbs a week, which seems right since my body fat is pretty low, now once this stalls, I'll be having two refeeds a week and make them about 300-400 carbs each, as you suggested, but for right now I don't really want to fix what's not broken.


CoCoa: Thanks for checking out my journal and the compliments man, feel free to stop by and make any suggestions or compliments in the future..

CBates
04-27-2003, 02:17 PM
Rest
-------------------------------------------------------------------------
4.5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6 egg whites, 1 tsp of cod liver oil, 1 slice of fat free cheese, 1/2 cup of green beans

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 slice of fat free cheese, 2 slices of wheat bread

Meal 4. 1 can of tuna, 1 tsp of olive oil, 3/4 cup of green beans

Meal 5. 3/4 cup of oats, 25g of whey

Meal 6. 4 servings of strawberries
-------------------------------------------------------------------------


Arms/Shoulders
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 55x6, 55x5

DB Curls: 50x8, 50x6

DB Lateral Raises: 32.5x6, 32.5x5

BB Shrugs: 240x8, 240x8

Weighted Neck Raises: 32.5x14, 32.5x14

Skull Crushers: 90x8, 90x7
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
67 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
173
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
50 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Ozzy Osbourne - Ozzman Cometh
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted on Friday, but I didn't get online much this weekend. I'll be making another post today with todays workout, I'm going to start working out on Fridays, Sundays, and Tuesdays due to a recent schedule change at work.
-------------------------------------------------------------------------

CBates
04-27-2003, 08:29 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 4 egg whites, 1 slice of fat free cheese, 2 slice of wheat bread, 1 tsp of cod liver oil

Meal 2. 6oz of lean ham

Meal 3. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 4. 3/4 cup of oats, 25g of whey

Meal 5. Salad (8oz baked chicken breast, 2 cups of salad mix, 1 tsp of olive oil, 2 tbsp of fat free salad dressing)

Meal 6. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

DB Rows: 90x8, 90x7

Flat BB Bench Press: 235x9, 235x7

Wrist Curls: 65x10, 65x8

Overhand BB Rows: 155x7, 155x7

DB Flys: 45x7, 45x7
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
65 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
173
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
41 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Grade 8 - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Ate too much this Saturday for my refeed, but as long as I keep losing a pound a week, everything is cool.. just wish I didn't get so bloated where it makes me think I gained like 10 pounds of fat..
-------------------------------------------------------------------------

CBates
04-28-2003, 10:44 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 25g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 4 egg whites, 1 slice of fat free cheese, 2 slice of wheat bread, 1 tsp of cod liver oil

Meal 4. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Weight Training
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


HIIT Training
-------------------------------------------------------------------------
10s high intensity/30s low intensity intervals x 5
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
64 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
173
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
Not very long
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
K, cardio sux and I'm out of shape. I thought I was going to puke after doing 5 of these.. Hopefully I'll be able to work my way up to 10 in the next 2 or 3 weeks. Decided to start doing cardio today to help shed my last little bit of fat.
-------------------------------------------------------------------------

CBates
04-30-2003, 10:43 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 4 egg whites, 1 slice of fat free cheese, 2 slice of wheat bread, 1 tsp of olive oil

Meal 2. 2/3 cup of oats, 25g of whey

Meal 3. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil

Meal 4. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 5. 1 serving of fat free popcorn, 3 servings of beans (lima beans? F*@K if I know?)
-------------------------------------------------------------------------


Weight Training
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 55x7, 55x6

DB Curls: 50x8, 50x7

DB Lateral Raises: 32.5x6, 32.5x6

BB Shrugs: 240x9, 240x9

Weighted Neck Raises: 35x10, 35x10

Skull Crushers: 90x9, 90x8
-------------------------------------------------------------------------


HIIT Training
-------------------------------------------------------------------------
Nodda
-------------------------------------------------------------------------


Days left until I want to be at 8-9% body fat
-------------------------------------------------------------------------
62 days
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
173
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
55 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Endo - Songs for the Restless
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout.. Kinda long, but my g/f kept interupting me during it so... Ate a little too many carbs for my small refeed, I kinda wanted to keep it under 60g of carbs, but I dropped my f#$king bag of popcorn half way through it and it spilled, so I had to either go with only eating 25g of carbs or fix something else, so I fixed some beans.... Oh, and I skipped my leg workout this week. My right hamstring has been hurting the last 3 weeks. I thought if I just ignored it it would go away, but it hasn't, so I'm going to take a week off from legs, if it's not better by next week I'll probably end up taking another week off as well. Kinda pisses me off since my legs actually look pretty good, well IMHO anyway, for not doing much weight..
-------------------------------------------------------------------------

bradley
05-01-2003, 04:39 PM
The HIIT training can also be a factor to consider regarding your leg workout. Make sure and space them out so as to allow for recovery. Hope the hammy gets to feeling better.



Meal 5. 1 serving of fat free popcorn, 3 servings of beans (lima beans? F*@K if I know?)

lol

CBates
05-03-2003, 10:54 AM
Update:
Don't feel like typing everything up, so I'm just going to do a quick post since it's Saturday and I'm about to leave and go out. Yesterday I took off from my main leg workout and just did weighted crunches, 25lbsx20; did some HITT cardios 5 x10s/30s. Diet was crappy since I was out of town all day visiting my mom. I didn't really go off my diet, just didn't eat much food, like 3 or 4 meals the whole day.


bradley:
Yeah, since my legs were sore from doing HIIT I figured I'd need to do them atleast 2-3s before or after my leg day. Since I skipped my leg workout on Wednesday and my hams were actually feeling good (first time in 3 or 4 weeks) I did some HIIT yesterday and now today my hams are having a sharp pain to them again.. I'm going to lay off HIIT and weights this week for my legs and hopefully my hams will recover, if not, I'm just going to have to throw the SLDL out of my workout until they do recover, because everytime I walk or have to bend down to get something, it sends sharp pains in my right ham pretty bad, and somewhat in my left ham. Kinda pisses me off I have to have an injury now when I'm trying to look good for summer and can't afford to miss any workouts. I might be stupid and work through the pain since I'll be taking 3-4 months at the end of July so my rotator cuffs can have a chance to heal a little.

CBates
05-04-2003, 11:02 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 4 egg whites, 1 slice of fat free cheese, 2 slice of wheat bread, 1 tsp of olive oil

Meal 2. 1 can of tuna, 1 tsp of olive oil

Meal 3. 2/3 cup of oats, 25g of whey

Meal 4. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

DB Rows: 95x7, 95x5

Flat BB Bench Press: 240x9, 240x6

Wrist Curls: 65x11, 65x9

Overhand BB Rows: 155x8, 155x8

DB Flys: 45x8, 45x8
-------------------------------------------------------------------------


HIIT Training
-------------------------------------------------------------------------
Nodda
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
55 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
172
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
38 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Godsmack - Faceless
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Had a pretty big cheat day yesterday, but now that I'm getting close to my countdown date, I know I can't afford to have any more cheat days, so I figured I'd give myself one more this Saturday. It wasn't too bad, I'm kind of bloated, but that'll go away in a day or so. I had a good workout, I think mostly due to me being pumped up b/c it was right after I purchased my concert tickets to go see Stone Sour and Godsmack on Thursday.. I'm down another pound, but I'm sure I'm up quite a few after my cheat day, but before I went all out on it I weighed myself.
-------------------------------------------------------------------------

bradley
05-05-2003, 02:49 AM
Originally posted by CBates
Flat BB Bench Press: 240x9, 240x6


Bench strength is quite impressive.

Seems like we have the same taste in music. What is your favorite band right now?

aka23
05-05-2003, 04:45 AM
Originally posted by CBates
Yeah, since my legs were sore from doing HIIT I figured I'd need to do them atleast 2-3s before or after my leg day. Since I skipped my leg workout on Wednesday and my hams were actually feeling good (first time in 3 or 4 weeks) I did some HIIT yesterday and now today my hams are having a sharp pain to them again.. I'm going to lay off HIIT and weights this week for my legs and hopefully my hams will recover, if not, I'm just going to have to throw the SLDL out of my workout until they do recover, because everytime I walk or have to bend down to get something, it sends sharp pains in my right ham pretty bad, and somewhat in my left ham. Kinda pisses me off I have to have an injury now when I'm trying to look good for summer and can't afford to miss any workouts. I might be stupid and work through the pain since I'll be taking 3-4 months at the end of July so my rotator cuffs can have a chance to heal a little.

HIIT is a high intensity exercise that requires a good amount of time to recovery. If the recovery is resulting in injuries or interfering with your weight workouts, then you might want to substitute a few days of traditional cardio. Traditional cardio requires less recovery and is less like to cause injuries. This is especially true for activities that are not weight bearing, such as cycling or using the eliptical trainer, but not running.

CBates
05-05-2003, 11:30 AM
bradley: Thanks for the compliment. As far as right now, I think the two albums that pretty much stay in my system is Killswitch Engaged and NothingFace. If you don't have their albums, I'd highly recommend picking up both of them. But, probably all time favorite band has to be NIN, but they haven't put any new music out in awhile now though.


aka23: Good advice, I'm probably going to drop the HIIT and go with some traditional cardio. Probably will do some cycling two or three days a week, 25-30 minutes on each session on my non weight training days.

CBates
05-08-2003, 11:45 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil

Meal 2. 2/3 cup of oats, 25g of whey

Meal 3. 3 egg whites, 2 slice of fat free cheese, 2 slice of wheat bread, 1 tsp of cod liver oil

Meal 4. ???? whatever the offer at the conert to eat....
-------------------------------------------------------------------------


Shoulder/Arms/Other Sh!t
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Weighted Crunches: 30x10, 30x10

DB Side Bends: 60x11

Seated DB Arnold Press: 55x7, 55x6

DB Curls: 50x8, 50x6

DB Lateral Raises: 32.5x7, 32.5x5

BB Shrugs: 245x6, 245x6

Seated Calf Raises: 175x20

Weighted Neck Raises: 35x11, 35x11

Skull Crushers: 95x6, 95x6
-------------------------------------------------------------------------


HIIT Training
-------------------------------------------------------------------------
Nodda
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
51 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
170
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
60 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Stone Sour - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty crappy workout, I even dropped in a few things.. I think cutting has finally caught up to me.. Or may it's because I worked out in the morning, and I usually work out at night since I'm not a morning person at all.. I might turn into super curl jockey mode before I walk out the door for the concert and do like a set of 20 curls or so, so I can look really vascular. Well, I'm getting the f#@k outta here to go to B.F.D. to see Stone Sour, Godsmack, Systematic, Ra, and Powerman 5000.
-------------------------------------------------------------------------

CBates
05-11-2003, 08:30 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 6oz canned chicken, 1 low fat wheat tortilla shell

Meal 2. 6" sub sandwhich made with 2 slices of turkey breast, and 1 slice of ham

Meal 3. bag of low fat popcorn

Meal 4. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


weight training
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
2 mile jog
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
48 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
170
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Diet was complete crap today. I was too hung over and didn't have an appetite at all today. Last night when I went out drinking, I really ate way too much junk food, like I always do when I get drunk. But looking at myself in the mirror, it doesn't look like I did too much damage. I don't need to drink anymore until after I finish cutting though. I did some cardio today, which I really didn't want to, but I had to do something. My leg is still screwing with me. I'm just going to have to workout through it, and just let it heal when I take a break from weights when the baby is due.
-------------------------------------------------------------------------

bradley
05-12-2003, 03:36 AM
I picked up those two CD's you recommended. Haven't listened to both of them all the way through yet but what I have heard I liked. Thanks for the recommendations. How was Stone Sour live?

CBates
05-12-2003, 11:56 AM
I'm glad you liked them. There is one more album I'd recommend for you to pick up as well. I've had it for about two years, and it still gets played in my system weekly. American Head Charge. One of my personal favorite albums ever. Stone Sour was pretty good live. The first song they did was Get Inside, which didn't sound too great, so I was kind of scared that they weren't going to put on a good set, but after that song, the rest of their set was awesome. If they ever come through Texas again I'm defiantly going to see them live again.

CBates
05-12-2003, 11:03 PM
Rest
-------------------------------------------------------------------------
11 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 20g of whey

Meal 2. 1 tan of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

DB Rows: 95x8, 95x6

Flat BB Bench Press: 245x8, 245x6

Wrist Curls: 65x12, 65x10

Overhand BB Rows: 155x9, 155x9

DB Flys: 45x9, 45x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
zip
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
47 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
170
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
40 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Voivod - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout was decent for feeling like complete crap during it. I have a sore throat from hell and a cough. I think it was caused from being at a club all night Saturday for 6 hour being around smokers the whole time. I guess it's from that, since I've only been sick twice in the past 8 years. I slept a lot too since I felt kinda bad last night too. I was going to wake up and do cardio in the morning, but I'm not too sure if that's going to happen if I still feel bad. Guess I'll decide when I wake up. Also, I dropped a little protein and fat from my diet to add a few more carbs. I've been having some problems doing number 2 lately, so I'm going to try to get some more fruit in my diet to counter that problem.
-------------------------------------------------------------------------

CBates
05-14-2003, 11:13 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 20g of whey

Meal 2. 1 tan of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread, 1 tsp of cod liver old

Meal 4. apple

Meal 5. bag of fat free popcorn
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Lounges (warm up): 45x8

Weighted Crunches: 30x12, 30x12

ATF Squats: 165x8, 165x6

DB Side Bends: 65x8, 65x8

Seated Calf Raises: 165x12, 165x12

SLDL: 235x9, 235x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
zip
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
45 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
???
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
43 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Black Sabbath - We Sold Our Soul For Rock N Roll
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty decent workout, considering I haven't worked legs in almost 3 weeks. Haven't felt any pain in my hams in a few days, so hopefully they are all better. Kind of sucks I'm having to drop calories since I'm more hungrier now, but it's the only way I'm going to be able to get my abs shining.
-------------------------------------------------------------------------

CBates
05-15-2003, 09:26 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 20g of whey

Meal 2. 1 tan of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread,

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Arms/Shoulders
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 55x8, 55x6

DB Curls: 50x8, 50x6

DB Lateral Raises: 32.5x7, 32.5x5

BB Shrugs: 245x7, 245x6

Weighted Neck Raises: 35x11, 35x11

Skull Crushers: 95x6, 95x6
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
zip
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
44 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
will weigh myself first thing in the morning and will update this my weight.
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cradle of Filth - Lovecract and Witch Hearts
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Don't have time to type up, gotta hurry up and go pick up my son before he goes to bed.
-------------------------------------------------------------------------

CBates
05-19-2003, 10:59 AM
Update
-------------------------------------------------------------------------
I was gone all weekend, so I did not have time to update this any; but on Friday morning I did a 2 mile jog at 6am on an empty stomach (and I will never do this again, I felt pretty sick afterwards by not having any food in my system) and then on Sunday morning I did a 2.25 mile jog after eating 3/4 cup of grapes, and I felt pretty good doing this, so for now on when I do cardio, I'll probably eat some fruit before hand. Diet was pretty good those two days, but I'm not going to type of my whole diet. Saturday was my refeed, but I was gone mostly that day, so my calories were pretty low for refeed that day. I'll be doing chest/back tonight, so I'll post that workout with my usual log later tonight.
-------------------------------------------------------------------------

CBates
05-19-2003, 11:25 PM
Rest
-------------------------------------------------------------------------
9 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 20g of whey

Meal 2. 1 tan of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread,

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

DB Rows: 95x9, 95x7

Flat BB Bench Press: 245x8, 245x6

Wrist Curls: 70x7, 70x7

Overhand BB Rows: 160x6, 160x6

DB Flys: 50x6, 50x6
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
zip
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
40 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
168
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
50 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cradle of Filth - Lovecract and Witch Hearts
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout was complete crap. I'm tired of cutting. I'm losing way too much strength and I'm starting to feel like crap all day long now. I'm about to say f#ck it all and give up on dieting and have pizza everyday for 5 weeks straight.
-------------------------------------------------------------------------

CBates
05-20-2003, 11:07 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 20g of whey

Meal 2. 1 tan of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread,

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Lounges (warm up): 50x8

Weighted Crunches: 30x15, 30x15

ATF Squats: 165x9, 165x9

DB Side Bends: 65x9, 65x9

Seated Calf Raises: 165x15, 165x12

SLDL: 240x7, 240x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
nodda
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
39 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
168
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
44 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Ozzy Osbourne - Down to Earth
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout was decent, but still lacking in energy. I'll have a small carb up tomorrow night and hopefully that'll last me until Saturday so I can have a huge carb up day. Waking up in about 8 hours to do cardio.. can't wait...........
-------------------------------------------------------------------------

CBates
05-21-2003, 09:00 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 20g of whey

Meal 2. 1 tan of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread, 1 tsp of cod liver oil

Meal 4. apple

Meal 5. bag of fat free pop corn
-------------------------------------------------------------------------


weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
25 minute jog
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
38 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
168
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
25 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
cardio wasn't that bad, I'm getting in better shape. still don't look forward to it though
-------------------------------------------------------------------------

CBates
05-22-2003, 09:18 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 3/4 cup of oats, 20g of whey

Meal 2. 1 tan of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of wheat bread, 1 tsp of cod liver oil

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


Arms/Shoulders
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 55x8, 55x7

DB Curls: 50x8, 50x6

DB Lateral Raises: 32.5x6, 30x6

BB Shrugs: 235x7, 235x7

Weighted Neck Raises: 35x11, 35x11

Skull Crushers: 95x7, 95x6
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
38 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
168
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
40 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Ozzy Osbourne - Blizzard of Ozz
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Stregnth dropping like a mofo.. I've had to drop some pounds in some workouts.. First time in a long time.. I'm about getting sick of cutting..
-------------------------------------------------------------------------

CBates
05-24-2003, 10:36 AM
Update
Friday I did some HIIT cardio, Saturday I did a stationary bicycle for 38 minutes. I usually have my refeed on Saturday and do the cardio on Sunday, however, I'm going out to the lake today and I don't want to look bloated from my refeed at the lake, so I'll did cardio today and will have my refeed tomorrow when I get back from the lake. I think I'm going to be the only f%ck!ng loser at the lake that is bringing diet food, or that is what all my friends are telling me :(

CBates
05-26-2003, 09:01 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 1 cup of grapes

Meal 2. Oatmeal Pancakes (1/3 cup of oats, 5 egg whites, 1/4 cup of sugar free syrup)

Meal 3. 8oz baked chicken breast

Meal 4. 8oz baked chicken breast

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

DB Rows:100x6, 100x5

Flat BB Bench Press: 250x6, 250x5

Wrist Curls: 70x8, 70x8

Overhand BB Rows: 160x7, 160x7

DB Flys: 50x7, 50x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
15 Minutes HIIT on stationary bike
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
32 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
167
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
40 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Sworn Enemy - ST & Cradle of Filth - Cradle to Enslave
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I had a terrible weekend.. I drank the whole weekend and when I get drunk I eat ALOT.. I look like complete crap, but I'm sure it's just from being bloated, I'm sure I'll look somewhat decent again in 2 or 3 days.. I hope... I'm going to bump up my cardio to 5-6 days a week.. I'm having trouble getting any leaner, and the only way beside doing a crap load of cardio is drop calories even lower, and I really don't want to do that. The weight was from Friday morning, I'm sure I weigh like 10 pounds heavier from all the water weight. I'm going to try my hardest not to drink again until after Ozzfest and 4th of July so I'll have my body fat pretty low on those two events, since they are like 5 days apart from one another.
-------------------------------------------------------------------------

bradley
05-27-2003, 03:36 AM
How many carbs are you getting in on your refeeds? What do you estimate your bf% at now?

Your determination is inspiring. You don't have much longer until Ozzfest. Just keep it up, but I know it is easier said than done.

BennettBoy
05-27-2003, 06:07 AM
Dang Charley.....soon you will be down where I am...164. :p

Good job on the cut, you will soon be set for summer. You probably will be making ya lady mad when all the other chicks start checkin' you out at these events you will be going to see soon. :)

Be prepared!!

CBates
05-27-2003, 01:43 PM
bradley:
I'm trying to get around 400-500 carbs on my refeeds, mostly coming from oats and pasta. I do have a little sugar, but not much since sugar seems to be my worst enemy when cutting, plug I get really bloated from sugar too. I don't have any body fat calculator and since I just moved to a new city (well about 5 months ago) I don't know anybody down here yet that can measure my body fat. I did have a friend back when I lived in a different city that used to go to the same gym I did and he would measure my body fat. Judging from what my body fat was last year when I got it almost this low, I'm going to say around 8-9%. I'm trying to get down to around 5-6%, but I'm not sure if that'll be possible without cutting down my calories way too low, since I've been stuck in this runt for like 3 weeks now I've been losing weight, but it doesn't look like fat, probably starting to waste muscle at this point. Thanks for the compliments on the inspiration.

BennettBoy:
Yeah, I'll be at your weight soon, but I don't have as nearly as much mass as you do. I looked at some of your pictures a few days ago in your jornal, and damn, I wish I could look that good at that weight. It's funny you mention about my girl getting mad when other chicks will be checking me out, at the lake this weekend, it was packed with alot of women and they were all staring and smiling at me and stuff, my girl got a little mad and jealous. I thought it was funny.

CBates
05-28-2003, 12:27 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of whole wheat bread

Meal 4. Apple

Meal 5. 8oz baked chicken breast, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Lounges (warm up): 50x9

Weighted Crunches: 35x11, 35x11

ATF Squats: 170x8, 170x8

DB Side Bends: 65x10, 65x10

Seated Calf Raises w/ toes on a block: 170x13

Seated Calf Raises w/ toes pointed outward flat: 165x15

SLDL: 240x8, 240x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
27 minutes jog
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
31 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
167
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
49 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Momento - Beginnings
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Good workout. I really didn't want to do legs and cardio on the same day, but since I did cardio at 8am and weights at 9:30pm, I figured that would be enough time to recovery, the holiday threw me off track on my weights, so this won't happen again. Also decided to only do 4 days of cardio a week for the time being, I figured I'd add 5 days with 4 weeks left, and then 6 days of cardio with 2 weeks left if needed; I just hate cardio so much, I want to try to stay away from it.
-------------------------------------------------------------------------

CBates
05-28-2003, 10:43 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of whole wheat bread

Meal 4. Apple

Meal 5. 8oz baked chicken breast, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


Arms/Shoulders
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 50x9, 50x7

DB Curls: 45x8, 45x6

DB Lateral Raises: 30x7, 30x6

BB Shrugs: 235x7, 235x8

Weighted Neck Raises: 35x11, 35x11

Skull Crushers: 95x7, 90x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
30 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
167
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
49 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
The Revolution Smile - Above The Noise
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Wow... That's the only word that comes to my mind when I think about this workout. It's f#ck!ng amazing I managed to drop my poundage in everything tonight.. and to top it off, I feel fat as hell too, I guess I still haven't recovered all the way from this past weekend. Now I getta go to bed and wake up in 8 more hours to do some HIIT baby!!!
-------------------------------------------------------------------------

CBates
05-29-2003, 08:02 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Preworkout: 1 cup of green beans

Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 2 slices of fat free cheese, 2 slices of whole wheat bread

Meal 4. Apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


weights
-------------------------------------------------------------------------
nope
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
10 1/2 minutes of HIIT
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
29 days left until Godliness
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
167
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
10 1/2 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
none, really need to get a walkman for my cardio, b/c it sux without music, makes it seem like forever
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I'd figure out of about 4-5 weeks of doing cardio I'd be used to it by now.. Nope.. Still sucks as much as the first day.
-------------------------------------------------------------------------

CBates
06-02-2003, 01:40 PM
Update
I'm terrible about keeping this updated during the weekends. I guess since I'm not at home at my computer, I don't feel like using my brothers or sisters computer to tie it up to come on here to update my journal. On Friday I did 40 minutes of cardio on a stationary bike. On Saturday I did 45 minutes of cardio on a stationary bike. This is what my workout sched. is going to end up looking like:

Sunday: 45min-1 hour of cardio on stationary bike/Abs
Monday: Chest/Back
Tuesday: HIIT cardio
Wednesday: Legs/Abs
Thursday: HIIT @ AM; Arms/Shoulders @ PM
Friday: 45min-1 hour of cardio on stationary bike
Saturday: refeed, no weights/cardio

this is what this week will look like; after this week, I'm going to drop the refeeds on Saturday and stick to a strict diet and add HIIT cardio to Saturday.. I figure this may get a little of overtraining involved here due to not having many calories, but I'll be going back to normal eating again in 4-5 weeks, so it's cool, I hope.

JohnnyAutoParts
06-02-2003, 07:03 PM
So you don't consume high GI carbs post-workout? How do you eat that cup of oats with your whey?

CBates
06-02-2003, 10:44 PM
Rest
-------------------------------------------------------------------------
9 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 slice of fat free cheese, 1 low fat wheat tortilla shell, 1 cup of green beans

Meal 4. Apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

DB Rows: 95x7, 95x5

Flat BB Bench Press: 250x6, 245x5

Wrist Curls: 70x9, 70x8

Overhand BB Rows: 160x8, 160x8

DB Flys: 50x8, 50x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
26 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
167
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
50 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Motograter - ST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout was half good and half crap. Dropped in a few things, and a few things the weights increased. I'm not sure how much more longer of this cut I can go on with. I've been cutting for 6 months, strickly for 2 months. I've lost a total of 43 pounds. Probably by the time my cut ends, I'm sure it'll be around 50 pounds, which is a lot of friggin weight when I wasn't all that fat to begin with.. Damn that's a lot of wasted muscle...
-------------------------------------------------------------------------

CBates
06-02-2003, 10:48 PM
JohnnyAutoParts:
Usually when I'm bulking and maintaning I'll have high GI post workout, but when I'm cutting I usually don't. Since I cut better on low carb diets, I try to leave all the carbs I take in from food, more so from food that contains fiber. The oats I usually prepare by bowling water and then mixing the oats. After they are done I usually add a little cinamon, about 4 packets of equal, and then 1 scoop of whey. I think the scoop of whey makes the oats taste a hell of alot better, but I guess it depends on the brand of whey you use too.

CBates
06-03-2003, 11:21 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Pre workout: 1 cup of green beans

Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 slice of fat free cheese, 1 low fat wheat tortilla shell, 1 cup of green beans

Meal 4. Apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
HIIT cardio 9 intervals (8 seconds balls to the wall/1 minute jog)
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
25 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
12 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
too tired and hungry to type.. need food.. lots of pizza donuts..
-------------------------------------------------------------------------

CBates
06-04-2003, 09:51 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 slice of fat free cheese, 1 low fat wheat tortilla shell, 1 cup of green beans

Meal 4. Apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 tsp of cod liver oil, 1 cup of green beans
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Lounges (warm up): 50x10

Weighted Crunches: 35x12, 35x12

ATF Squats: 170x9, 170x9

DB Side Bends: 65x11, 65x11

Seated Calf Raises w/ toes on a block: 170x14

Seated Calf Raises w/ toes pointed outward flat: 170x11

SLDL: 240x9, 240x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
24 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, BetaTrim x1
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
41 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Hotwire - The Routine
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
still hungry
-------------------------------------------------------------------------

CBates
06-05-2003, 09:14 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 1 & 2/3 cups of green beans, 1 tsp of cod liver oil

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 slice of fat free cheese, 1 low fat wheat tortilla shell, 1 cup of green beans

Meal 4. 2/3 cup of oats, 20g of whey

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans
-------------------------------------------------------------------------


Shoulders/Arms
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 50x9, 50x7

DB Curls: 45x8, 45x7

DB Lateral Raises: 25x9, 25x8

BB Shrugs: 215x9, 215x9

Weighted Neck Raises: 35x11, 35x11

Skull Crushers: 90x9, 90x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
23 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
??
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
41 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Chevelle - Point #1
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Picked up some Ultra Beta Trim today to help with some extra fat burning.. G@dd@amn rain screwed up my HIIT session today, so I had to skip cardio, kinda pisses me off, I actually like doing cardio now that I'm in shape. But I'll be getting up in the morning to do a 50-55 minute cardio session on the startionary bike.
-------------------------------------------------------------------------

CBates
06-07-2003, 08:48 PM
Rest
-------------------------------------------------------------------------
2 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1.1 cup of green beans

Meal 2. Apple

Meal 3. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 4. 3 egg whites, 1 slice of fat free cheese, 1 low fat wheat tortilla shell, 1 cup of green beans

Meal 5. 1 cup of green beans
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
51 minutes on startionary bike in the AM; HIIT cardio 10 intervals (8 seconds balls to the wall/1 minute jog)
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
21 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
166
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
?
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Daredevil - OST
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted on Friday, but I went out drinking (drank tequila shots so it wouldn't screw up my diet). But it did screw with my diet b/c I haven't be able to keep any food down today, I keep puking.. So my carb up day went to crap. Did a double dosage of cardio since the rain messed up my HIIT cardio session on Thursday. Oh, my sleep was terrible, I took a serving of ultra beta trim, thinking I was used to taking the regular beta trim (and only taking 1 serving instead of 3 a day) before my workout on Thursday night, I couldn't fall asleep until 4:30am and woke up at 6:30am..
-------------------------------------------------------------------------

CBates
06-08-2003, 11:25 PM
Rest
-------------------------------------------------------------------------
9 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 1 cups of green beans

Meal 2. 2/3 cup of oats, 20g of whey

Meal 3. 4 oz of beef jerky, 1 cup of freen beants

Meal 4. 1 can of tuna, 1 tsp of olive oil, 1 & 1/2 cup of green beans

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 & 1/4 cup of green beans
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
55 minutes on a stationary bike
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
20 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
166
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
55 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cold - Year of the Spider
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I can't believe I'm almost up to an hour on cardio.. My next session which will be Friday, I'll try to get an hour. Not much else to post, fat loss is coming along pretty well, I can start to see quite a bit of veins runnings through my abs. This is by the far the leanest I've been in almost 2 years..
-------------------------------------------------------------------------

GhettoSmurf
06-09-2003, 05:12 AM
Originally posted by CBates
I can start to see quite a bit of veins runnings through my abs.

really? ive never seen anyone with veins running through thier abs. i'd definatly like to see a pic @ the end of you cut :)

the weirdest spot i have veins that sometimes show through are on my calves and usually after a leg day :rolleyes:

CBates
06-09-2003, 08:06 AM
GhettoSmurf:
The veins I have in my abs are, two in my lower abs, one running down my left oblique, and then one running down the center of my abs. The one running down the center is the least visible, the others I can see pretty well. I'll defiantly be posting some pics the last day of my cut. Since my web cam is screwed up, but I'll just purchase a disposable camera to take the pics.

AJ_11
06-09-2003, 09:10 AM
Man I am impressed. 166llbs. My starting wt. was 194 and I am at 174 roughly pre refeed. And I started roughly at the same time as you.:(

CBates
06-09-2003, 11:34 AM
AJ_11:
I wouldn't feel that bad, I've probably lost alot of LBM as well too from the extreme calorie deficient I've been in for the past 2 months. Depending on how much LBM was lost, a 20 pound drop of mostly fat is pretty impressive as well too.

Herc
06-09-2003, 12:39 PM
Dude!

You are on one psycho cut, man! Good luck meeting your goal but stay safe as your countdown gets closer to zero.

:thumbup:

CBates
06-09-2003, 04:11 PM
Herc:
Thanks for checking out my journal. My cut has defiantly been pretty good, as far as fat loss, and I believe I'm staying pretty much safe. I know my fat is fairly low (close to 25g a day) and I don't want it that low, but with having to restrict calories low enough to keep losing body fat, I either had an option to drop fiber or drop fat, so I chose to drop fat intake, but once my cut is over (after 4th of July) then I'll be upping both my carb and fat intake to maintain a more healthier diet.

CBates
06-09-2003, 10:49 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 low fat wheat tortilla, 1 slice of fat free cheese, 1 cup of green beans

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises & Pushups (Warm up)

DB Rows: 90x8, 90x7

Flat BB Bench Press: 245x6, 240x6

Wrist Curls: 70x10, 70x8

Overhand BB Rows: 160x8, 160x8

DB Flys: 45x9, 45x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
Zip
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
19 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
166
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
35 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Ozzy Osbourne - Diary of a Madman
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
G@dd@mn, I give up trying to increase any of my weights or gain stregnth, I'm to the point of trying to survive my workouts now.. My main goal is to *TRY* and not to lose any more strength and have to drop more poundage, but with a good 19 more days to go, I don't see that happening.. On somewhat of a positive note, I have less than 3 weeks to go.. I'm almost to the point to where I wanna say f$ck it and give up since I feel like crap, but then again, I'll be a real dumb @ss to give up now afer going this far.. and to think I'm giving up my refeeds too, until after 4th of July.. I'm really in trouble..
-------------------------------------------------------------------------

BennettBoy
06-10-2003, 06:30 AM
Are you simply not at your desired bodyfat yet? I couldn't survive on your diet. :) I could barely survive on mine when I cut and yours looks lower in everything to me (protein, fats and carbs). Don't feel you can't stop your cut early if you are close to where you want to be. Hell, I'm sure you are looking great at 166. Now you and I both need to put on some LBM while keeping that bodyfat down. Then we get big and have the nice 6 pack. :D

CBates
06-10-2003, 09:13 AM
BennettBoy:

Thanks for checking out my journal and commenting. I'm pretty happy with my current body fat, however, I have been leaner in the past. So I feel if I stop the cut now, I'll be short changing myself to what I know what my body could look like. I think the only reason I can survive on this diet is I have a very slow metabolism, so it doesn't take as many calories to keep my going as it would somebody else, but lately I have been pretty much out of energy and feeling like crap, but since I'm almost done, I'm sure another 2 1/2 week isn't going to kill me. Once my cut is over and I take abouta month off from lifting ( to let some joints heal) I plan on doing a very clean bulk and put on LBM with very little fat. In the past I ate whatever, whenver, so I gained a lot of fat, this time I'm going to do it smart, and go for a gain for .5 a week, so i can try to keep my 6 pack, rather than just getting fat and looing like crap.

CBates
06-10-2003, 11:02 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Pre cardio: 3/4 cup of green beans

Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 low fat wheat tortilla, 1 slice of fat free cheese, 1 cup of green beans

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Legs/Abs
-------------------------------------------------------------------------
DB Lounges (warm up): 50x10

Weighted Crunches: 35x13, 35x13

ATF Squats: 175x7, 175x7

DB Side Bends: 70x8, 70x8

Seated Calf Raises w/ toes on a block: 170x15

Seated Calf Raises w/ toes pointed outward flat: 170x12

SLDL: 245x6, 245x6
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
HIIT cardio 10 intervals (8 seconds balls to the wall/1 minute jog)
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
18 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
166
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
45 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cradle Of Filth - Dusk In Her Embrace
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout, for once none of my weights dropped, but when training legs, I'm usually not training to muscle failure, but pain failure in my knee, so that's the only reason I can still increase weights on legs. I hated to do HIIT cardio on same days as legs, but due to a busy schedule this week, I couldn't help it. However, my cardio was at 8am and my leg workout was at 9pm, so I got plenty of rest.
-------------------------------------------------------------------------

CBates
06-11-2003, 10:17 PM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 low fat wheat tortilla, 1 slice of fat free cheese, 1 cup of green beans

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Arms/Shoulders
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises (Warm up)

Seated DB Arnold Press: 50x9, 50x7

DB Curls: 45x9, 45x7

DB Lateral Raises: 25x10, 25x8

BB Shrugs: 215x9, 215x9

Weighted Neck Raises: 35x11, 35x11

Skull Crushers: 90x8, 85x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
17 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
???
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
44 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Black Sabbath - Never Say Die
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Nothing decreased on my workout.. Too bad anways.. I changed my mind about the refeed. I was going to drop my refeed this weekend, but decided to still have a refeed, but a smaller one, instead of 3000 cals. go with 2200-2500 calors on my refeed. I just don't think I can go on a little over two weeks on the cals I'm on now. Depending on how I feel and look will determine if I refeed next weekend.
-------------------------------------------------------------------------

CBates
06-14-2003, 08:02 PM
Rest
-------------------------------------------------------------------------
4 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1.1 cup of green beans

Meal 2. Apple

Meal 3. 2/3 cup of oats, 20g of whey protein

Meal 4. 3 egg whites, 1 slice of fat free cheese, 1 low fat wheat tortilla shell, 1 cup of green beans

Meal 5. started my refeed/cheat meals (not going to type it all, too much)
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
60 minutes on a stationary bike
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
14 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
164
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
60 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Marilyn Manson - Goldage Age of Grotesque
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
This should have been posted on Friday, but I'm just now getting a chance to get online. I almost said screw my dieting this weekend. I'm sick of feeling weak and tired all the time, I'm down to 164 pounds and still look like complete crap IMHO, and I'm tired of eating the same crap every day.. I was about to just have a huge cheat weekend, but I cut myself off from it this morning (Saturday). I realized how hard I've worked to get to where I'm at, and with two weeks left I'm going to throw it away. I did a little damage Friday night and Saturday morning, but nothing that can't be fixed with a good two or three days of dieting and some cardio. After I get my ass back in checked, I did 30 30 yard sprints today, plus a light full body working with doing stuff I normally don't do on my regular routine (chins, BB carl, dips, standing BB press, and some other stuff) today. I doubt I'll post the stuff I did today since I don't feel like making a whole nother post out dedicated for today, so I figured I'd just type it in here. But it did feel good eating donuts, ice cream, and candy during the 12 hours I went off my diet for the first time in 3 months. I know the day after Ozzfest I'm going to have the hugest cheat day I could ever imagine. Well enough typing on this. I'm going to watch a movie and go to sleep.
-------------------------------------------------------------------------

CBates
06-15-2003, 10:52 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 1 cup of green beans, 1/4 cup of grapes

Meal 2. 8 oz chicken breast, 1/2 servings of pretzels, 1 hambuger bun

Meal 3. 8 oz checken breast, 1 slice of fat free cheese

Meal 4. 1 can of tuna, 1 tsp of olive oil, 1 & 1/2 cup of green beans

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
60 minutes of cardio on a stationary bike
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
13 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
164
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
60 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Marilyn Manson - Mechanical Animals
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Diet wasn't all that great, but I was busy and gone most of the day. I'm debating on if I want to add some more cardio to my routine for the next two weeks. Guess it depends on how I feel and how much energy I have (which isn't much now).
-------------------------------------------------------------------------

CBates
06-16-2003, 10:37 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1. 2/3 cup of oats, 20g of whey

Meal 2. 1 can of tuna, 1 tsp of olive oil, 1 cup of green beans

Meal 3. 3 egg whites, 1 slice of fat free cheese, 1 low fat torilla shell, 1 cup of green beans

Meal 4. apple

Meal 5. 6 egg whites, 1 slice of fat free cheese, 1 cup of green beans, 1 tsp of cod liver oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
Direct Rotator Cuffs Excercises & Pushups (Warm up)

DB Rows: 90x8, 90x7

Flat BB Bench Press: 240x6, 235x6

Wrist Curls: 70x10, 70x8

Overhand BB Rows: 160x9, 160x8

DB Flys: 45x9, 45x9
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


The Countdown
-------------------------------------------------------------------------
13 days left
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg of calcium x2, Ultra BetaTrim x3
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
164
-------------------------------------------------------------------------


Length of Workout
-------------------------------------------------------------------------
45 minutes
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Cradle of Filth - Midian
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I'm so sick of this cut.. I'm ready to go off of it so bad, I have absolutely no energy for anything anymore. If it wasn't so close to being over I'd say F'it.
-------------------------------------------------------------------------

CBates
06-17-2003, 08:49 PM
Update:
Well, I had a nice run with this journal. Lost a total of about 48 pounds, alot of fat, but some muscle too due to some stupid dieting on my behalf. I'm having to call it quits being this close to my count down date.. I'll state the reason below, but it's pretty nasty, so if you don't want to read something pretty gross I'd go ahead and close out of this. The past two months, ever since I really started to restrict calories, I've been noticing some blood spots while doing a number two. Mostly on the toilet paper, but some in the toilet too. I didn't think too much of it, I just figured it was due to not getting enough fiber (even though I'm getting close to 25g of fiber); well it's been getting worse, and tonight, I tried to use the rest room before my leg workout and notice most of the stuff coming out was blood. I'm not sure if I internally cut some stuff by not having enough fiber or what, but all I know is I'm getting on a more balance diet and upping my calories to around 2500, instead of 1300-1400.. I wanted to achieve my goal so bad, but not at the cost of my physical health (short or long term), so I'm calling it quits and not putting my body through any more damage. I'm also going to lay off the weights for about 2 months to let some of my shoulder joints heal and some my left ham string heal. So this will be the last post in a journal until I start hitting the weights again, which will be probably be around mid August to early September, and hopefully all my aches and pains will go away by that time and I can come back refreshed. Plus I haven't taken a break from weights in about 3 years, so I'm sure my body overall will appreciate it as well.

RG570
06-18-2003, 01:45 AM
have you visited a doc? that sounds really bad man..

CBates
06-18-2003, 09:13 AM
I haven't seen a doc. yet, but I'm scheduling an apointment for next Friday, I tried to get in this Friday (Fridays is my only week day that they are open off work) but he's already booked up. I'm hoping by upping my fiber intake to around 45g a day will help/fix the problem, but who knows..

CBates
06-18-2003, 09:16 AM
Another Update:

I decided to up my fiber intake to 45g and keep all the other macros the same, and see if I can maintain my body fat level until after Ozzfest and 4th of July. I'm not exactly happy with the way I look now, but I think my abs are showing enough to keep them like this for the remaining of the summer. But if I'm still having problems though, I'll up my carb take even more and my calories all around and just say screw my abs, but I'm hoping it doesn't have to come down to that, b/c I have put in a lot of hard work and many many many hours of cardio to get them.

BennettBoy
06-18-2003, 10:42 AM
Sorry to hear that dude. Best of luck though with your problem.

Herc
06-18-2003, 01:51 PM
Bates -

be sure to check that out man. The good news is that if the blood is still red it probably is not an internal problem. When it's black is when you have to worry.

Compromising your health is never worth great abs. Stay safe and I hope you are feeling beter.