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View Full Version : I THINK I can; I KNOW I can



AJ_11
02-24-2003, 09:52 PM
Date: Day 01 - 02.24.03


Training:

Cardio : Biking, Punching bag, Skip Rope, Cross trainer, Streching
(1H)

Diet:

Cals: 2293
Fat: 142
Protein: 219
Carbs: 20
Fibre: 5


Comments:

Good day overall. No Cravings. I am redoing my metabolic period in the NHE as I screwed it up the first time and didn't really count all carbs and underestimated big time. So this time I am using FitDay and not going to screw up. My goal is to get down to 10% BF by June and I am currently 22%

I am seeking the advice of all. Please comment were see fit and add spam.

SWOLE
02-24-2003, 09:53 PM
:spam: :spam: :spam: :spam: :spam: :spam:
good luck getting your fat down, i am in the same boat

AJ_11
02-25-2003, 11:25 PM
Date: Day 02 - 02.25.03


Training:

Cardio : Biking, Cross trainer, Streching, Abs
(1H)

Diet:

Cals: 2235
Fat: 123
Protein: 239
Carbs: 25
Fibre: 6


Comments:

Good day overall. No Cravings. So far so good. Man I can't wait untill I get over this shift. I love veggies and would have them with every meal. Btw I am using fitday to track cals this time and I am shooting for 12XBW. Currently I weigh 190llbs so that is 2280 cals. Do you guys think that I should up this? I am trying to save as much muscle as possible. So far I have been kinda low carbing for 4 weeks and lost 4llbs of BW. But I had a bingefest this weekend with natty PB that is why I am redoing my shift period. Plus I didn't track that first time and was getting to much carbs.

Shane
02-25-2003, 11:33 PM
:spam: Good luck with your journal AJ.

I think you're calories are fine if you want to lose fat. But I'd add weight training for sure. That will help spare some lean mass.

AJ_11
02-25-2003, 11:46 PM
Originally posted by Shane
:spam: Good luck with your journal AJ.

I think you're calories are fine if you want to lose fat. But I'd add weight training for sure. That will help spare some lean mass.

I do, I am doing a 3 day split with 3 day cardio. Tommorro is chest and tris. I usually take at least one or 2 full days off from the gym. It just so happens that I started my journal on my cardio days. Will post workout tommorro.

Thanks for the advice.

bradley
02-26-2003, 05:30 AM
I would just make sure that you aren't starting out with your cals to low. It is better to start out at a higher cal intake and gradually work your way down than to start to low. Do you know about what your calorie intake was before you started the metabiolic shift? Good luck with the diet.

AJ_11
02-26-2003, 11:29 AM
well I never really counted cals before and everyday was completley different, but I would say approx 3000. I am trying to stay at this range and up cals a bit post workout and the day after. Plus I am planning to have HUGE refeeds to keep my metabolism high. I am planning to take in at least 200 - 350 carbs total split into two meals, hopefully all coming from starches. With a least a gram of ALA split bettween the 2 meals.

I will work it out and post it here in about a week. My planned carb load is due next Wed, can't wait.

CBates
02-26-2003, 11:32 AM
Good luck with the diet and your goals. I have similar goals as well, by the end of June I'm looking to be around 8-10% body fat. Right now I'm around 13 or 14% body fat. If time will allow you, you should post the complete diet and your training, it'll help you keep better track of your results of the months, just a suggestion.

AJ_11
02-26-2003, 07:43 PM
Date: Day 03 - 02.26.03


Training:

5 min warmup & Streching

Chest & Tri

Flies DB - (45X10)(warmup)
Incline DB- (45X10) | 50X8 | 55X6 | 60X4
Flat DB - 55X7 | 55X6
Decline BB - 155X5 | 155X4
Dips - BWX7 | BWX7 | BWX5
Tricep Dip Machine - 230X6 | 240X5
Shull Crushers - 50X10
CG Bench - 110X5
Tricep PushDown - 60X10 | 80X5

Workout length (1H) - not including warmup


Diet:

Cals: 3032
Fat: 192
Protein: 286
Carbs: 21
Fibre: 6

2K of those cals came post workout.

Comments:

Descent workout, notice strength fluctuating. But steady. There are two things that I want to accomplish with this diet is strength increase and BF decrease. Strength hasn't plummeted but is slowly decreasing, but I am getting roughly one carb load per week because I never really followed the NHE diet to the T. That is changed though and I am working it exactly to the book.

The one thing that I am playing with is keeping cals average pre workout and upping them post workout. I think tommorro I am going to start higher and then decrease throughout the day as I am going to be up for 18 hrs. I am going to try to get about 2500 total for the day.

CBates
02-26-2003, 07:53 PM
Wow, that's alot of chest workout. You might want to reduce some of it. Not counting warmup, you're looking at 9 total sets of chest workout. You may want to drop some sets or alternate different exercises on different chest days. Just a suggestion. Other than that, everything looks pretty good.

AJ_11
02-26-2003, 07:56 PM
I think that I may alternate incline and Flat every week and do only two set for each with three sets of dips. I am really looking to build up my chest though. What would you suggest?

bradley
02-27-2003, 03:17 AM
I would drop the decline and then maybe go with 2 sets of flat bench, 2 sets of inclines, and maybe 2 sets of dips. I also like to throw in an isolation movement after the compounds like dumb flyes.

Personally I perform 3 sets of flat bench and 3 sets of incline and then 3 sets of an isolation movement. I am thinking of performing what I mentioned above so I can incorporate some dips into my routine. I would just play around with different levels of volume and see how you respond. Although Faigin seems to lean toward the less is usually better approach in his book. Keep upi the hard work AJ:)

CBates
02-27-2003, 08:37 AM
What bradley said is pretty sound advice. Something also to you can do, which I've had great results in the past doing, is doing 2 sets of flys, 2 sets of dips, and alternate on chest day these 3 exercises: 2 sets of flat DB/BB bench press, 2 sets of incline DB/BB bench press, and 2 sets of decline DB/BB bench press. That will give you a total of 6 sets for chest. Best thing to do is try playing around with what bradley or I suggested until you find what works best for you and stick with it.

AJ_11
02-27-2003, 06:04 PM
Will give that a shot, thanks for the tips. Also I am going to post my back and bicep day tell me what ya'll think. What I can improve upon.

Warmup - HyperExtentions(I think that is the name of it)
1 set no weight just body 10 reps | 25X10

Deadlift - (135X10)(225X6) - 315 X (4 - 6) | 365 X (4 - 6) | 405 X 1
now I am hoping that I can pull 405 if not my last set is going to be 365 for 4 -6 rep range.

BB Bent Row - 135X (4-6) | 185 X (4-6)
Seated Overhead Row 120X(4-6) | 150X(4-6)
Lat Pulldown 110X(4-6)

DB Shrugs 90X10 | 100X(4-6) | 110X(4-6)

Curls 60X(6-8) | 70X(4-6)

Hammers 25X(4-6) | 30X(4-6)

This workout usually last about an hour, (4 working set on back),(5 for lats),(3 for traps, actually the first set with 90 is usually a warmup), (4 working set for biceps)

Tell me how it looks. I hope that this isn't too much, remember that goals are strength and weigth loss. I want really bulk up on a cal restrict diet. Although I plan to have huge refeeds, and particually after training have some high cal meals to put me over 3k for the day. On my non training day I usually go for 2200 - 2500 cals.

CBates
02-27-2003, 06:32 PM
Back workout looks good. Keep in mind, if you're following the NHE to a T, then it's recommended to keep workouts around 30-45 minutes (always under an hour).

AJ_11
02-28-2003, 01:30 AM
Originally posted by CBates
Back workout looks good. Keep in mind, if you're following the NHE to a T, then it's recommended to keep workouts around 30-45 minutes (always under an hour).

Does that include warming up and streching, or your entire time in the gym? ANd how long do usually wait between sets. Do you pos your workout, I am curious I am going to have a look at your journal. I am glad that I am getting some sound advice here. I know with all your help I will succeed. Thank for your input and keep it coming:)

bradley
02-28-2003, 03:17 AM
I would say keep your total time in the gym at an hour or less. I personally think that you could get away with one good set of shrugs because my traps get a good workout just by performing the deads. Also I have found that incline curls really hit my biceps, so you you might replace this exercise for one of the other bicep movements. Maybe one intense set of bb curls, one set of incline curls, and a couple sets of hammers. Just have to see what movement you like the best. After a hard back workout I find it difficult to do more than 3 or 4 sets of bicep exercises, so adding more sets would not be an option IMO.

AJ_11
02-28-2003, 09:31 AM
Originally posted by bradley
I would say keep your total time in the gym at an hour or less. I personally think that you could get away with one good set of shrugs because my traps get a good workout just by performing the deads. Also I have found that incline curls really hit my biceps, so you you might replace this exercise for one of the other bicep movements. Maybe one intense set of bb curls, one set of incline curls, and a couple sets of hammers. Just have to see what movement you like the best. After a hard back workout I find it difficult to do more than 3 or 4 sets of bicep exercises, so adding more sets would not be an option IMO.

I think that I might try that. How do you perform incline curls?

bradley
02-28-2003, 04:37 PM
Originally posted by AJ_11


I think that I might try that. How do you perform incline curls?

http://www.exrx.net/WeightExercises/Biceps/DBInclineCurl.html

That should help:)

AJ_11
03-01-2003, 03:59 PM
Date: Day 06 - 03.01.03


Training:

5 min warmup & Streching

Back & Biceps

HyperExtension - (25X10)(warmup)
Deadlift- (185X10) | 275X8 | 325X6 | 185X10(speed Rep)

Lat Pulldown - 80X10
BB Bent Row - 135X5
Seated Row - 80X10
DB row - 85X10

Shrugs - 85X12 | 85X12 | 105X8

Incline Curls - 25X10 | 30X6
Hammers - 30X6 |30X6
Workout length (45min) - not including warmup


Diet:

Cals: 2975
Fat: 178
Protein: 295
Carbs: 34
Fibre: 16

Comments:

Strength still fluctuating. Up on some, down on other. But I hope to see an increase once I have more refeeds. Gave a Avocado another shot, First time around it was kinda gross, but I mixed it with some chicken legs and it was amazing. Debating on doing some cardio tommorro.

AJ_11
03-03-2003, 11:09 PM
Date: Day 08 - 03.03.03


Training:

5 min warmup & Streching

Legs & Shoulders

Crappy Workout - Man I ned to refeed soon to get my energy levels up

Workout length (1H) - not including warmup


Diet:

Cals: 3271
Fat: 192
Sat: 49
Poly:46
Mono:84
Protein: 326
Carbs: 43
Fibre: 16

Comments:
Refeed day is Wednesday. Can't wait. I think that I am going to go as high as 300g of carbs post workout coming from 95% starchy. Other than that I am going to start jotting down my fat breakdown. Also going to do a little cardio tommorro as i have been slacking.

I was debating on doing Westside and I might in the future but for now i am going to incorporate one light training week and a week off from going heavy. I am seeing good gain though in going heavy but strength still fluctuates. But It will be a better judge once I start refeeding more.

bradley
03-04-2003, 06:24 AM
Are you performing refeeds or the standard NHE style carb ups? Have you considered working legs on the day after a carb up? Strength would probably be better and since this is one of the hardest workout days (IMO anyway:)) you would have more energy to perform the heavy compound movements. Might try and base your training around your diet.

AJ_11
03-04-2003, 07:09 AM
I am but I had to redo my depletion period. Also I use the carb load after workout for the insulin spike. So say I have a carb load Wednesday. I would do chest right before and then after wat the carbs. Then fridays workout would be great as well that is when I need all my energy as I do deadlifts. I will probably have more energy once I refeed more frequently. I am doing the standard 3/4 split. But I am going to wait 4 days rather than 3 the first time based on training.

AJ_11
03-05-2003, 11:45 PM
Date: Day 10 - 03.05.03


Training:

5 min warmup & Streching

Chest & Tri

Various chest and tri excercises. Tried to change it up a bit and did 12 reps and supersetted alot. Needed a break from just going heavy. Plus still a little weak

Workout length (1H) - not including warmup


Diet:

Before Carbload

Cals: 1249
Fat: 48
Sat: 11
Poly: 9
Mono: 18
Protein: 189
Carbs: 17
Fibre: 6

Carbload
Cals: 1929
Fat: 10
Sat: 3
Poly: 3
Mono: 3
Protein: 74
Carbs: 389
Fibre: 56

Comments:

One thing to say, I am never eating again. lol, we'll see how I feel tommorro, I am so stuffed i barely could move. But I think that it was succesful I got it done and over with and now I am looking forward to eating just protein and fat tommorro. I do realize that that may be quite a bit of carbs but I think that I am going to gradually lower my refeeds, and also my cals. I think that till the next carb load that i am going to going down to 2K max a day and load with about 200grams. Well I hope my workouts improve. Also bought some Salmon tabs. Also still I think that I need a better workout one that is designed for strength on a cutting diet. I heard some good things about a 5X5, I think that I will look into in but if any reads this rounal can point me to a location for more information, that would be great. WellI need opinions on my refeed.

bradley
03-06-2003, 03:14 AM
As far as the refeeds go, I would say it is a trial and error process. You hve to figure out how your body responds to different carb intakes. The totals on the carb load look good IMO. If weight loss slows or stalls you might want to decrease the carbs a bit but I think they are fine.

AJ_11
03-06-2003, 05:54 PM
Training:

Cardio : Biking, Cross trainer, Streching
(45min)

Diet:

Cals: 2198
Fat: 106
Sat: 35
Poly: 21
Mono: 37
Protein: 265
Carbs: 35
Fibre: 11


Comments:

Woke up this morning with a ton of energy, too bad it died after a little bit. Anyways I am slowly going to drop my cals down; to some like (~2200 - Cardio Days),(~2500 Workout days),(~1800 - on rest days) Also I am going to stick to around the 200g of Carbs pn carb load days and just eat carbs no added protein like I did the last time. I kept it low, but I had to add some Cottage Chesse to my sweet potatoe( It's the taste It is so much better).

Also I am going to be switching up routines, currently I am going heavy all the time and it is having Havoc on my body. Also the program that I was using was great for mass as it used compound movements. As I am calorie deficient I realize that I won't be building a whole lotta muscle but I was to maintain as much as possible.

So am looking for any suggestions on routines that people have found worked for strength.

AJ_11
03-07-2003, 03:17 PM
Training:

Back & Bi's

DeadLifts - 135X10 | 185 X 5 | 225 X 5 | 275X5 | 275X5
Hyper - SuperSet - BW+25X10 | BWX10
BB Bent Row - 45X10 | 95 X 5 | 115 X 5 | 135X5 | 135X5
Upright Lat Pulldown - 105X10 | 135X9
PushUp Superset 10 X 2 sets
Hammers - 25X8 | 25X10
BB Curls - 50X10
Concentration Curls - 22.5X6
Shrugs - 90X6 | 90 X 10 | 90X10

Workout Length - 45min

Diet:

Cals: 2229
Fat: 123
Sat: 37
Poly: 13
Mono: 57
Salmon Caps: 4
Protein: 234
Carbs: 37
Fibre: 4

Comments:

I am taking switching routine to a Heavy week & Light+Speed week. This day would be considered heavy. Next week I am going to do the same excercises but only do 60% of max. I hope that this make a difference and up my strength. I am also taking Salmon oil caplet but don't know whether to count them in my daily caloric intake, actuall I don't even know if they have any cals.

bradley
03-08-2003, 04:39 AM
I am also taking Salmon oil caplet but don't know whether to count them in my daily caloric intake, actuall I don't even know if they have any cals.

The fish oil caps that I take are 1g of fat per pill and have 10 cals each. I guess the one calorie comes from the coating on the pill:confused: I would count them towards my daily caloric intake:)

Nice deads:thumbup:

AJ_11
03-09-2003, 02:34 AM
Training:

None

Actually just some dancing at a night club. It doesn't really count as cardio but I sweated my ass off.

Diet:

Cals: 2198
Fat: 95
Sat: 27
Poly: 16
Mono: 31
Salmon Caps: 4
Protein: 277
Carbs: 35
Fibre: 13

Comments:

I am not sure if I have my cals too low, what do you guys think. Right now I seem to be losing about a pound a week or so, and haven't really noticed any muscle lost.

bradley
03-09-2003, 05:33 AM
I am not sure if I have my cals too low, what do you guys think. Right now I seem to be losing about a pound a week or so, and haven't really noticed any muscle lost.

If this is the case then I wouldn't worry too much about your cals. A pound a week is ideal IMO.

AJ_11
03-09-2003, 03:14 PM
Training:

Shoulders & Legs
Squats - 135X10 | 185 X 5 | 225 X 5 | 225X5 | 275X5
Leg Press - 540X10 | 540X10
Calf Raises - 215X12 | 255 X 12 | 275 X 12
Military Press - 20X10 | 25X5 | 30X5 | 45X5 | 50X5
Side Lateral Raises - 20X10 | 25X8
Front Lateral Raises - 20X10
Leg Raises - BWX12
Ab Crunch - 100X12 | 120X8 |110X12

Workout Length - 45-60min

Diet:

Pre Refeed

Cals: 950
Fat: 60 | 58%
Sat: 27
Poly: 4
Mono: 21
Salmon Caps: 2
Protein: 84 | 36%
Carbs: 15 | 5%
Fibre: 2

Refeed

Cals: 2509
Fat: 30
Sat: 7
Poly: 6
Mono: 8
Salmon Caps: 0
Protein: 173
Carbs: 399
Fibre: 52

Comments:

Yet another HYUUUGE Refeed, Oh well I think that I need it becasue my cal may be a bit shy. I think that I am going to start lowering them but I really don't want to lose any muscle.

The reasoning for such a big refeed is that I barely ate before my workout and I wanted to get maintenence cals+500. I am over by 124 cals. Should I be taking some o-3 post workout here as well.

And Question for bradley(Btw, thank you for you help thus far, and looking in my journal) Post workout Faigen suggests whey+ olive oil and cream; I have read that will slow down absorbtion of the protein to your muscles. Some suggest just protein and some suggest taking in simple carbs or even complex one. What would you recommend. Really I am all confused and am wondering what the best for recovery and fatloss.

AJ_11
03-10-2003, 10:01 PM
Training:

Cardio, HIIT, 10min Bike, Stretching

Workout Length - 45min

Diet:

Cals: 2328
Fat: 133 | 53%
Sat: 40
Poly: 20
Mono: 58
Salmon Caps: 4
Protein: 233 | 42%
Carbs: 37 | 5%
Fibre: 7

Comments:

Well things are going good. Just got a free body composition done with a scale that is supposed to be 100% accurate. (Don't know about that, but I will take it) I weighed in at 191llbs and 15.6%. About 5 weeks ago I was 195llbs and 23%, but that was done with my own calipers so it is probably off. Anyways I am still happy that I am 15%. Anyways I swear that all 15% is in my stomach.:cry:

That mean that I have only 5% more to lose. Then I will do a mini bulk cycle followed by cut down and then it is maintence. I think that I will be happy at 200llbs, 10%. If I could achieve this my june, power to me.

bradley
03-11-2003, 06:26 AM
Yet another HYUUUGE Refeed, Oh well I think that I need it becasue my cal may be a bit shy. I think that I am going to start lowering them but I really don't want to lose any muscle.

I would say that 400g of carbs is fine for the carb load. Are you dividing this over the last two meals? Nice squats by the way:thumbup:

Just remember that nothing happens overnight. I think you are on the right track and the bf test should help reinforce that fact. :)

AJ_11
03-11-2003, 06:36 AM
I would say that 400g of carbs is fine for the carb load. Are you dividing this over the last two meals? Nice squats by the way:thumbup:



Thanks, I try to go atf most of the time but on my last couple reps I go at least a bit lower than parallel. But yes it is usually the last meals of the day. It is basicially within a 3 hour span when I get home from the gym. I sometime have two small meals and two bigger ones.

For example, one as soon as I am done with the weights, then one when I get home which is big bowl of oatmeal and whey, then about an hour later I have a small peice of fruit with a bowl of pasta to tie me over till i go to bed. Basicially it a controll binge with clean food. I try to overdo it cause I know when I wake up in the I am glad to be hypocaloric.

AJ_11
03-12-2003, 08:24 PM
Training:

Chest & Tri
Warm UP BP - 65X10 | 135 X 10
Flat DB Press - 55X5 | 60X4 | 60X3 | 55X4 | 55X4
Dips - BWX8 | BWX8 | BWX8
Machine Dips - 230X8 | 160X5
CG BP - 90X8 | 90X9
Skull - 50X8
Tricep PushDowns - 60X10

Workout Length - 45min

Diet:

Pre Refeed

Cals: 1453
Fat: 70 | 45%
Sat: 30
Poly: 410
Mono: 23
Salmon Caps: 2
Protein: 180 | 51%
Carbs: 21 | 4%
Fibre: 5

Refeed

Cals: 1668
Fat: 16
Salmon Caps: 0
Protein: 121
Carbs: 180
Fibre: 30

Comments:

Well I controlled myself more on this refeed.:) Actually so far as planned. I actually went up in weight, I wonder what is up with that. Hopefully fat is still coming off because I have been around 2K all week. I think that I may drop down to 1800 cals as I am getting more reffeeds.

I am still worried about the protein being converted and used as energy. I know I worry to much but it took alot outta me bulking from 170, so i really don't want to lose anything.

Well keep the comments comming ppl. I need feedback. Especially who have some knowlegde with this diet.

bradley
03-13-2003, 03:09 AM
Any reason for keeping the protein up that high during the refeed? I would say more carbs and less protein during the refeed. Keep up the hard work on the diet:)

AJ_11
03-13-2003, 08:50 AM
I know that in the presence of carbs that the body is protein sparing. But immedietly after training wouldn't protein help in recovery.

Also most of that protein is from pasta and oatmeal. 40 grams or so from whey after training in oatmeal. I just have to have some milk and whey in it.

I think for next time I am going to drop all sources of extra protein and just have complex carbs for my reffeeds. What do you think. Add the protein or not.

bradley
03-13-2003, 11:21 AM
I think for next time I am going to drop all sources of extra protein and just have complex carbs for my reffeeds. What do you think. Add the protein or not.

Maybe about 20g postworkout and then the rest of the carb up just get your protein from whatever carb sources you are eating, and then you can eat more carbs during the carb up.

AJ_11
03-14-2003, 01:35 AM
Originally posted by bradley


Maybe about 20g postworkout and then the rest of the carb up just get your protein from whatever carb sources you are eating, and then you can eat more carbs during the carb up.

Thanks for the advice I think that I am going to try that next time. What do yuo suggest immediatley after training some whey and oatmeal or whey and dextrose. I think for my second meal I am going to have some toast and jam. Do you know any jam that healthy for you. Healthy I mean less suger ton of vitamens.

AJ_11
03-14-2003, 01:41 AM
Training:

HIIT Cardio, 10min Bike, Stretching

Workout Length - 45min

Diet:

Cals: 2123
Fat: 125 | 55%
Sat: 42
Poly: 29
Mono: 37
Salmon Caps: 4
Protein: 218 | 42%
Carbs: 23 | 3%
Fibre: 8

Comments:

Too much saturated fat for one day. I think that I wanna take that down a little while upping mono.

I just need other sources of mono, other than olive oil. I know that there is avocada's but what else. Hmmm.

bradley
03-14-2003, 05:44 AM
Originally posted by AJ_11


What do yuo suggest immediatley after training some whey and oatmeal or whey and dextrose. I think for my second meal I am going to have some toast and jam. Do you know any jam that healthy for you. Healthy I mean less suger ton of vitamens.

I would say dextrose but it depends on how far you want to stray from the diet. Using dextrose would allow you to get in more carbs with your carb load and give you a good insulin spike after a hard workout. This would allow for more glycogen uptake by the muscles.

As far as jam goes I would just go with the 100% natural. The brand I eat says something like simply fruit on it. You can get the kind with little or no calories that is artificially sweetened but the natural tastes better IMO.


I just need other sources of mono, other than olive oil. I know that there is avocada's but what else. Hmmm.

What about some nuts or peanut butter?

bradley
03-14-2003, 05:48 AM
Fats and Figures


Here are the top 10 sources of monounsaturated fat:
1. Extra-virgin olive oil 20 grams per ounce

2. Canola oil 16 grams/ounce

3. Pecans 12 grams/ounce

4. Almonds 10 grams/ounce

5. Cashews 8 grams/ounce

6. Peanut butter* 7 grams/ounce

7. Peanuts 7 grams/ounce

8. Black walnuts 4 grams/ounce

9. Avocados 3 grams/ounce

10. Guacamole** 2 grams/ounce


Found this list that might be of interest:)
http://abcnews.go.com/sections/living/MensHealth/menshealth_88.html

AJ_11
03-14-2003, 04:55 PM
Training:

Back & Bi's

HyperExtension - BWX10
DeadLifts - 135X10 | 215 X 5 | 265 X 5 | 265X5 | 315X4 | 405X1 :D
BB Bent Row - 145X5
Upright Lat Pulldown - 120X5 | 140X5 | 140X5
Hammers - 27.5X7 | 27.5X8
Preacher Machine - 70X10
Abs - 100X12 | 110X10 | 110X10
Shrugs - 95X6 | 95 X 6

Workout Length - 45min

Diet:

Cals: 2053
Fat: 118 | 53%
Sat: 37 | 11%
Poly: 13 | 9%
Mono: 61 | 27%
Salmon Caps: 4
Protein: 220
Carbs: 27
Fibre: 13

Comments:

405 Baby. I have been looking forward to this for quite sometime and now I am literally on cloud 9. Btw, I love this diet, I am getting all this energy. Weightloss is progressing, that all I care about.

On the diet note I think that today should be a model day. The numbers are exactly like I want them to be. I am also going to add some Codliver Oil to post workout shake and also throughout the day.

Thanks for the link bradley I am also add some nuts to my diet. I have a problem and sometimes I can't control how much I eat so I am going to have it as a treat untill I screw it up.

bradley
03-15-2003, 04:31 AM
Nice deads AJ:thumbup:

AJ_11
03-16-2003, 07:23 PM
Training:

Shoulders & Legs
Squats - 95X10* | 185 X 6* | 225 X 5 | 275X5 | 275X5 | 275X5
* = warmup
Leg Xtensin - RackX9 | RackX9
Calf Raises - 215X12 | 255 X 12 | 275 X 12
Military Press - 20X10 | 50X5 | 50X5 | 50X5 | 50X4 | 50X4
Side Lateral Raises - 27.5X8 | 25X10
Upright Rows - 90X8 | 90X8

Workout Length - 45-60min

Diet:

Pre Refeed

Total: 913
Fat: 57 | 57%
Sat: 23
Poly: 7
Mono: 23
Carbs: 22 | 6%
Fiber: 8 0%
Protein: 82 | 37%


Refeed

Cals: 2645
Fat: 31
Sat: 7
Poly: 11
Mono: 8
Salmon Caps: 0
Protein: 70
Carbs: 463
Fibre: 42

Comments:

Well this refeed went well. Almost all of my protein came from the protein that was already in the food other than a small piece of chicken with my pasta and some whey with oatmeal.

I wanted to get above maintence cals today by quite a bit due to my low caloric intake during the week. Fatloss is going steady but I don't know anymore, it seems that I am doing more than I am putting in. Is it my CHO loads are they to big. I did eat an entire loaf of bread and a bowl of oatmeal in one sitting. ( Told you I have a bigg appetite.)

Anyways I think that I am going to eliminate cardio this week in its entirety and keep my cals at 1800. Which is 11*BW. I really don't want to lose muscle sor I am going to moniter closely and take Glutamine when I wake up for a bathroom break in the middle of the night.

My weight is down to 190. So about a pound since last week. So that good, but I am going off 1800 cals and cardio. WTF?

bradley
03-17-2003, 03:22 AM
Carb load looks ok IMO. See how your body responds without the cardio and then you can make adjutments. Diet is like a big trial and error process, so what works for you might not work for someone else. A pound a week is a good number to stay at as far as weight loss and your strength seems to be more constant than it was.

AJ_11
03-17-2003, 09:02 PM
Training:

none

Diet:

Cals: 2123
Fat: 111 | 48%
Sat: 34
Poly: 23
Mono: 45
Salmon Caps: 4
Protein: 242 | 46%
Carbs: 44 | 6%
Fibre: 12

Comments:


Question 1: How long should I wait to have a meal after my Post-Workout. Since I don't take any carbs other than the one found in the whey.

Glutamine should/should not replace a meal, and if it doesn't how long after should I consume meal. Also I heard that its a good idea taking before bed, when should I take it here in relation to my last meal of the day.


And I must thank you again bradley for your help, since your the only one that looks at my journal, lol. Its all good you have a vast grat knowledge of info and advice and I really appreciate it.:)

Carbs are a bit high, but still okay as far as the requirements go. Man I think that I am going to go insane this week without any cardio. Well I am going to test the following things this week.


a. Weight Loss
b. Waist/Stomach measurments
c. Energy Levels
d. Workout Energy Levels
e. Caloric Intake

bradley
03-18-2003, 06:43 AM
Question 1: How long should I wait to have a meal after my Post-Workout. Since I don't take any carbs other than the one found in the whey.


I would say approx 90 minutes after you drink your postworkout shake, but if you get hungary before then I would go ahead and eat. If you are hungary then that is usually your body telling you that its time to eat.


Glutamine should/should not replace a meal, and if it doesn't how long after should I consume meal. Also I heard that its a good idea taking before bed, when should I take it here in relation to my last meal of the day.

I would take 5g in the morning, 5 postworkout, and 5g right before bed. I have seen where some people recommend to take it 30 minutes before meals but I don't really see how that would affect anything seeing as how glutamine is just an amino acid.

Will be interested to see how training goes without cardio. I feel like you will have more intensity in the gym but I guess you will find out:)

AJ_11
03-19-2003, 07:53 PM
Training:

Chest & Tri
Warm UP DB flat Bench - 25X10 | 25X10
Flat DB Press - 60X5 | 60X4 | 55X5 | 55X5 | 55X4
Dips - BWX10 | BWX7
DB Decline - 45X5 | 35X10 | 35X8
CG BP - 95X9
Skull - 60X7
Tricep PushDowns - 50X10 | 60X10
Abs

Workout Length - 1H

Diet:

Pre Refeed

Cals: 1342
Fat: 88 | 60%
Sat: 30
Poly: 12
Mono: 39
Protein: 125 | 38%
Carbs: 6 | 4%
Fibre: 2


Refeed

Cals: 1492 | Total: 2841
Fat: 16 | | Total: 104
Protein: 91 | Total: 216
Carbs: 261
Fibre: 36

Comments:
Things are going as planned, with no cardio. Ssanity slowly slippin, lol, yes I am a cardio junkie. Its really the only physical thing I do.

Some feedback thus far is I feel like I have a little less energy even though I have upped cals a bit as well. Even at the gym today I didn't feel like I was pushing myself as hard as I could have.

So I may give in and go in tommorro, and do some lite biking(don't know yet)

Other than that as big as my last refeed was I am going to take it easy this time around. Kept it to about 110g per meal. (not bad) I see how this plays out as diet are trial and error. ( thanx for pointing that out bradley, you are correct.):cool:

CBates
03-20-2003, 05:43 AM
Originally posted by AJ_11

Some feedback thus far is I feel like I have a little less energy even though I have upped cals a bit as well. Even at the gym today I didn't feel like I was pushing myself as hard as I could have.




Have you thought about taking an EC stack? My energy levels has really picked up since I've started taking it last week. Just a suggestion on getting your energy levels up. Also, will help on the fat burning as well.

AJ_11
03-20-2003, 07:32 AM
Thanx for looking in my journal, but as far as an ec stack I have been taking one for about the last 6mos just before training that it the only time that I take it and it is minimal. I think I am so used to cardio that it gives me energy that when I take time off I have a preety non active life as far as work goes.

bradley
03-20-2003, 04:52 PM
I know what you mean. I enjoy cardio as well. If you think it is causing a decrease in workout performance then I would recommend to do some cardio.

AJ_11
03-25-2003, 09:44 PM
Training:

Chest & Tri
Warm UP DB flat Bench - 30X10 | 40X10
Flat DB Press - 60X5 | 60X5 | 60X4 | 50X5 | 55X4
Dips - BWX8 | BWX7
BB Decline - 135X10 | 135X8
CG BP - 90X10 | 100X8
Tricep PushDowns - 60X10 | 60X10
Abs

Workout Length - 1H

Diet:

Cals: 2671
Fat: 140
Sat: 40
Poly: 26
Mono: 63
Protein: 229
Carbs: 97
Fibre: 15

Comments:

Well I know that I haven't posted in a while but I have been on track with my diet, actually towards that I am kinda switch up things a little. Basicially fatloss was okay but I can't really do the refeed every 3&4 day and feel that I screwed each one up. Also I feel that my performace in the gym wither stayed the same but overall increased. And then reading all those post about carbs being important post workout, ( I knew all that, but faigen explain that it wasn't really nescessary.) It all boils down to the fact that the scheduled refeed are going to be impossible.

So this is what I am thinking. I have read alot about the T-Dawg Diet and it is kind similar to this one. More TKD style. I am going to basicially take in 100grams post workout divided into 2 meals.

1st one being
50grams Malto/Dextrose Mix
25Grams Protein Isolate

Then 1-1.5h later
50grams Complex carbs like oatmeal, rice, sweet potatoes, etc
25grams protein form chicken, tuna, etc.


Then I will continue with a protein+fat meal before bed

Then one day a week I am going to have a refeed keep carbs high, protein moderate, fat low.


(i.e For each meal.
C | 100g
P | ~20g
F | >10g)


Then I will aloow myself to have 1 cheat meal every 5llbs lost. (more for motivation and incentive) Roughly once every 4-5 weeks.

Calorie wise I upped my overall calorie after my last refeed. And I am going to lower slowly keeping a close eye on weightloss vs. fatloss.

Final Thoughts:


There are multiple reason for changing diet. Basicially I think that I was dipping to low in cals and thinking that it was okay becasue I had a refeed coming up, also towards my refeed I was really bloated and sick like trying to fit in all those carbs just to fill my glycogen levels. I have more control in this diet and feel that I have learned a great deal from the NHE but it all boils do to following a plan. I feel that I can easily follow this plan with greater ease and therefor have more sucsess in it.

That all folk's, sorry bout the lenght, but it was mainly for myself to set things right.:)

bradley
03-26-2003, 03:42 AM
What about throwing in some inclines instead of doing both dips and decline? Good luck with the new diet. Like you said you have to have something that you can stick to so I can understand the need to change it up.

Will you be taking in 70g of carbs on non-training days and cardio days? Are you going to let the cheat day replace the refeed when you have one? Good luck with it AJ:)

CBates
03-26-2003, 07:36 AM
See you're switching your diet too. I'm also following similar T-Dawg diet on my diet. Just a modification or two. Good luck on the new diet.

AJ_11
03-26-2003, 07:54 AM
Originally posted by bradley
What about throwing in some inclines instead of doing both dips and decline? Good luck with the new diet. Like you said you have to have something that you can stick to so I can understand the need to change it up.

Will you be taking in 70g of carbs on non-training days and cardio days? Are you going to let the cheat day replace the refeed when you have one? Good luck with it AJ:)

I love Dips they are an excellent excellent way to develop the chest, mever since I started doing them I have improved in my chest area. I ususally switch it up bi weekly with inclines but I guess I forgot which one I did.

I think that I am going to shoot for 30-40 fibre from vegetables and try to stay as low as possible with the carbs.

Cardio days I think that I am still going to intake carbs post workout but I think that I may just have complex one there, what do you think and only have 50grams max.

And my cheat will kinda replace my refeed but I will do it in such a way that I will get a refeed around the time that I am supposed to. Maybe a day or two difference.

AJ_11
03-26-2003, 07:57 AM
Originally posted by CBates
See you're switching your diet too. I'm also following similar T-Dawg diet on my diet. Just a modification or two. Good luck on the new diet.

I read your journal before I read mine, lol. Well I lost 6llbs in 30days on the nhe. I am preety sure that was all fat becasue I notice a difference and it wasn't over 2llbs a week.

bradley
03-26-2003, 09:07 AM
Cardio days I think that I am still going to intake carbs post workout but I think that I may just have complex one there, what do you think and only have 50grams max.


Sounds fine to me. I wouldn't want to run the risk of catabolizing any muscle tissue.

AJ_11
03-26-2003, 07:47 PM
Originally posted by bradley


Sounds fine to me. I wouldn't want to run the risk of catabolizing any muscle tissue.

I know, that is the whole premise for reintroducing carbs post workout. I factored in what faigin was saying but don't want to lose muscle at the expense of trial and error. I am still debating on the whole cardio thing.

I know that it is recommended to follow hiit as you would normal anareobic training, but the thing is for cardio I am hitting the punching bag, and skip rope for my rest combined with stretching. So what should I do::help:


Option 1: m1- SC+P / m2- CC+P
Option 2: m1- CC+P / m2- CC+P
Option 3: m1- SC+P / m2- P+F
Option 4: m1- CC+P / m2- F+P
Option 5: m1- G+P / m2- F+P
G=Glutamine




If I choose to just do moderate cardio I am going to intake just some whey post(or should I add some olive oil).

Yah I know that I am guilty of overthinking things but I just want to suceed.

bradley
03-27-2003, 06:01 AM
I know that it is recommended to follow hiit as you would normal anareobic training, but the thing is for cardio I am hitting the punching bag, and skip rope for my rest combined with stretching. So what should I do:

I would just stick with something that you enjoy doing and will be able to do on a consistent basis. I enjoy longer moderate intensity cardio over HIIT, but everyone has an opinion:)


If I choose to just do moderate cardio I am going to intake just some whey post(or should I add some olive oil).

The whey would probably be used as energy so you might just go with some low GI carbs along with the whey.

I didn't really understand what the table was referring to.

AJ_11
03-27-2003, 08:25 AM
Originally posted by bradley
I didn't really understand what the table was referring to.

When doing HIIT, it is considered kinda like an anaerobic excersice, therefor depleting glycogen levels. The table was options on post workouts meals. The SS stood for simple carbs, the P+F stood for protein and fat meals. So I am debating what to take in post hiit. I think that I am going to stick with the same deal as weight training though.

And try not to overthink things.

GoStars
03-28-2003, 12:51 PM
I guess my brain needs some caffeine so can you tell me if you are or are not doing cardio? If not, may I ask you why?

AJ_11
03-28-2003, 05:00 PM
Originally posted by GoStars
I guess my brain needs some caffeine so can you tell me if you are or are not doing cardio? If not, may I ask you why?

I was thinking of taking a break and start incorporating when I reach platues. Also I don't want to deplete my glycogen levels too much. So I am just kinda workout out timing and all. I think that I am going to incorporte cardio, one light day + one Hiit Day.

If I decide to do it this is my meal timing for cardio:

After cardio I am going to take in 5 grams glutamine and 1 hour later I am going to eat some complex carbs, and after my light workout I am just going to take in glutamine and then a protein and fat meal.

I was wondering on my reffeed day should I do cardio or not. I know the it depletes muscle glycogen and in make you more insulin sensitive.

bradley
03-29-2003, 04:42 AM
After cardio I am going to take in 5 grams glutamine and 1 hour later I am going to eat some complex carbs, and after my light workout I am just going to take in glutamine and then a protein and fat meal.

IF you are going to perform HIIT then I would go ahead and eat something a little sooner than 1 hour. Although it might not make that much of a difference, but I just wouldn't want to risk any muscle catabolism.


I was wondering on my reffeed day should I do cardio or not. I know the it depletes muscle glycogen and in make you more insulin sensitive.

Cardio might help to an extent but why not perform the light workout that you mentioned above and then start your refeed? You could do it CKD style and perform a high rep circuit type workout to deplete glycogen. Performing another HIIT session would also work better than moderate intensity cardio.

AJ_11
03-29-2003, 01:17 PM
I am going to try this for the next couple of weeks and see how my body reacts to it:

After a HIIT session I am going to take in some good fats+whey+fibre. Then about an hour later I am going to eat a protein and fat meal.



Originally posted by bradley

Cardio might help to an extent but why not perform the light workout that you mentioned above and then start your refeed? You could do it CKD style and perform a high rep circuit type workout to deplete glycogen. Performing another HIIT session would also work better than moderate intensity cardio.

That was my intention, do it HIIT stlye early in the morn before work. Then preety much eat carbs all day with a little protein.

Don't you take in a few carbs before a CKD carb up workout, or should I go on a empty stomach?

bradley
03-29-2003, 04:45 PM
Don't you take in a few carbs before a CKD carb up workout, or should I go on a empty stomach?

When beginnig a CKD carb up you do take in a small amount of carbs before your workout but this is to shift you out of ketosis and also to help refill liver glycogen. Since you will not be in ketosis I don't think it will matter that much. I would just follow my regular meal plan and then begin the carb up after the HIIT session.

Although I wouldn't perform HIIT on an empty stomach so a small amount of protein, carbs, and fat would probably not be a bad idea before the HIIT session.