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Stabber
06-13-2003, 12:03 PM
Gotta get rid of the winter crap. Been cutting and doing cardio for about a month. Need to better myself. School starts up again August 25th.
Usually play tennis 4 days a week with friends I used to play with from years ago. Used to play amateurly (sp?) for 10 years. I don't use any drugs or smoke and I very rarely drink.
Supplements:
one a day, once a day
muscle provider whey protein
vitamin c




Stats:
23 years old 6'2 192lbs as of last friday. (was 203 a few months ago). Not sure on my bf %. But I have gained weight in the gut, love handles and face/chin area.
Take One A day multi vit. and vitamin c daily. Giong to try to get to maybe 180. Then hit a bulk after that I also ordered an ECA since my fat isnt going anywhere despite losing 12 lbs in the past 6 weeks !

6-12-03


Breakfeast:
chinese sausage, tiny bit of rice, 1 egg, glass of 1% milk

11:00am:
Corn beef and swiss cheese on one slice of bread.
Water

1:00pm:
Corn beef and swiss cheese on one slice of bread w/ a little Thousand Island dressing
Water.

4:00pm:
Workout.
4 sets of 155x5 of Bench Press. ( :cry: )
3 sets 40lbs x3 Dumbbell Flys,
3 sets 250x4 280x2 280x2 of deadlifts

Postworkout: Protein shake w/spring water (designer whey 20grams of protein).
Half a can of tuna

5:00pm:
Smuckers Natty pb on one slice of bread
3 glasses of 1% milk :eek:

9:00pm:
Salad with low fat Ranch dressing and albacore tuna

TOTALS

1410 calories :eek: s**t!!!
110 grams of protein
44.5 grams of fat
99 carbs

Stabber
06-13-2003, 12:34 PM
Today. june Friday the 13th http://store6.yimg.com/I/horrorshop_1743_299989

Day off from work (thank god). I'm an Environmental Health Aide for the state and it is getting old :redface:

Didnt wake up until 11:55am. Damn fan fell out of my window at 4am last night and scared the b'jesus out of me.

12:00pm
Chinese sausage with an egg (gimme a break I'm half Filipino ;) ), glass of chocolate milk(1%), multi-vit


1:00pm
one X RFA1 pill (first day)

2:30pm

Half a can of tuna on one piece of bread with a slice of swiss cheese and one teaspoon of light mayo.
water

5;00pm
3 sets of squats (200x6, 210x3, 210x2)
3 sets of ez curls 96x2 96x2 86x3

post workout:
Whey protein (20 grams)

Overall a pretty good workout. I was working out in my home gym which is in my garage. And it's HOT! I was getting some nausea. May be the x RFA1 I started today. But I think it's probably the heat.

Going out with my friend and some girls later. Damn, need to pick up that rogaine. lol

6:45pm
Tonight is the only time all week I have a cheat snack. and this weeks it's:
Cheese steak deluxe with everything and a 12oz Pepsi
http://www.supraforums.com/images/smilies/Drooling_anim.gif

8:00pm
Pop 2nd x-rfa1 pill. Feel much better than when I took the first one.

12:00midnight
Cottage cheese. then bed.

GhettoSmurf
06-13-2003, 12:57 PM
good luck with the journal bro. :spam:


maybe try cleaning up your diet a little bit. in the long run it might help you lose some of the extra fat.

Stabber
06-13-2003, 01:04 PM
thanks man. What do you suggest I clean up in it? It used to be a lot worst a few months ago. :D

comon. hit me with the constructive criticism:D

Stabber
06-14-2003, 09:27 AM
6-14-03

Woke up late again :mad:

breakfeast
11:40 am
Half a pancake, scrambled eggs and a glass of 1% milk
Didnt take any X-RFA1. Feeling funny on it and don't want to risk the problems. Ordered some yomiburn df stuff. Going to pick up some Ripped Fuel (e free) later today. I know it won't do much, but I figured it could help with appetite supression. The caffeine wil be good for pre-workout since I've cut out soda completely.
Today is military presses and skull crushers. Weird mix, but I've been shuffling around my routine lately so it doesn't get boring. Will edit/update later


workout
4 sets of (133x1 111x3) standing military presses
3 sets of skull crushers 45x5

post workout
A couple spoons of low fat cottage cheese: found an ant carcass in my cottage cheese. hmm. Checked the bottom of the container to see if he had any family members. He didnt so I ate him and the rest of the cottage cheese.

Whey protein

lunch
Very late lunch. 4:30pm
1 slice of bread with natty PB.
1 glass of 1 % milk
mmm natty PB. Tastes like mama bird chewed up peanuts and spit them into my mouth

cardio
30-35min of tennis

dinner(directly after cardio)
bowl of ground beef and potatoes
water

10:00pm
bowl of ground beef and potatoes again
1 low fat popsicle (80 calories) bah

Saint Patrick
06-14-2003, 03:09 PM
I really don't think your diet is that un-clean.

I'm gonna tell your the most important thing I learned after cutting for 6 mos:

Count Calories every day. Find out your maintenance cals and eat slightly below it.


I suggest doing Tri's on chest day. You should post the weight you're pushing so you can track progress.

Good luck w/ your goals.

Stabber
06-14-2003, 04:05 PM
thanks for the feedback bro. I'll start to post what I'm pushing. I really need to find an easy way to count calories

GhettoSmurf
06-14-2003, 07:11 PM
try www.fitday.com to count calories.

Stabber
06-15-2003, 11:16 AM
6/15/03[

b]9:30[/b]
ground beef omelette
teaspoon of natty PB
glass of 1%milk

12:30
half a tuna sandwich (albacore) w/swiss cheese
half a glass of pepsi

2:20pm Cardio
Tennis. 12 games. About an hour

4:11pm snack
half a tuna sandwich w/swiss cheese
water

7:00pm
dinner
half a tuna sandwich w/swiss cheese AGAIN.
water
One tiny chocolate chip cookie to keep my sanity
Half a glass of 1% milk.

10:00pm
half a tuna sandwich w/swiss cheese yet AGAIN
water

This tuna sheeeet gots to go. It's getting old. Been doing it for over a year. Maybe I should have more cheat meals. I don't even have a friggin cheat day. I have ONE cheat meal. And that's on Friday nights.

So far, no fat has gone away from my chin/face area. Any suggestions? I bought some yomihburn DF to see if that would assist me . Sheeeet, I hope it's not there to stay

GhettoSmurf
06-15-2003, 02:03 PM
pepsi!???

was it diet pepsi? ;)

Stabber
06-15-2003, 02:14 PM
Originally posted by GhettoSmurf
pepsi!???

was it diet pepsi? ;)

muahaha. No :evillaugh

I then spilled some in the sink and saw it fizzle. It reminded me how you can put it on a car hood and destroy the paint. Didnt want that in my stomach so I poured the rest out ;)

Stabber
06-16-2003, 09:56 AM
I have been intaking NOT enough calories. I have to eat a lot more. Like 500 calories more...

june 16

peperonni and eggs (200 calories)
water

lunch
1 slice of bread with natty PB (260 calories)
1 glass of 1% milk (110 calories)

cardio
30-45 minutes of tennis (burned 350 calories i guess)

post workout
1 slice of bread (60 calories) with 2 slices of roast beef (100ish?), miracle whip (very little. 20 calories), and cheese (80 calories)
water

6:00pm
teaspoon of nattpb (70 calories?)
glass of 1% ( 110 calories)

dinner
steak with vegetables (350 calories i guess)
water

protein shake w/water
(90 calories)

b4 bed snack
half a can of tuna (70 calories)
water

thats about 1520 calories
185 grams of protein
75 carbs

Stabber
06-16-2003, 03:50 PM
june 17
breakfeast:

egg/pepporoni omellette (sp?) 100 calories
Protein shake w/1 % milk 200 calories
300 calories
32.5 grams of protein
8 grams of fat
16 carbs

morning snack 10:20
2 tbsp natty pb 200
1 slice of bread 60
1% milk 110
calories 370
protein:18
fat: 19
carbs: 32

2:00pm snack
1 slice of roast beef cold cut 50 4 1 0
1 slice of corned beef cold cut-52.5 4 2 0
half a cup of cottage cheese 120 8 5 5
1 small cookie + one block of caramello=80 0 5 5
glass of 1% milk 110 9 5 13
a little bit of tuna 50 10 0 0
462.5
protein 35
fat 18
carbs 24

pre workout
half a can of albacore tuna 70 caories

workout:
bench 133x11 155x2 155x3 144x5
flys 3 sets of 8
skull crushers 3 sets of 7

Post workout
protein w/water 2 scoops
180 calories
35 grams of protein

Tris...hurt...can't move them....ah...
on a side note, i'm back on x rfa1. I discontinued them for a day or two due to pain in my testes :D (seriously)
I took 2 today and so far so good. I think I just needed to get adjusted
dinner
can of albacore 140
protein 30
water

another snack
beef and vegetables 300 calories?

bed snack
half a serving of cottage cheese
calories60
protein 6
fat 5
carbs 5

DAILY TOTALS::::
calo 1927
prot 182.5
fat 65-70
carb 88ish

A little higher in calories then i wanted.. Protein still needs a boost

Saint Patrick
06-16-2003, 11:58 PM
Originally posted by Stabber
Chinese sausage with an egg (gimme a break I'm half Filipino ;) ), glass of chocolate milk(1%), multi-vit


Thought you were Irish :confused: are you both???

One suggestion, get some carbs with your breakfast (oats, slice of bread, etc).

What kind of bread do you eat? I hope it's whole wheat and not white bread. If it's not, switch.


Diet looks better today, just remember, slowly increase cals. shoot to be around 1650 cals by the end of the week, and 1800 by the end of the month. You may not lose any weight during this time until your metbolism is out of starvation mode, but don't get discouraged. Remember, cutting is a long slow process.

Stabber
06-17-2003, 12:13 AM
Originally posted by Saint Patrick


Thought you were Irish :confused: are you both???

One suggestion, get some carbs with your breakfast (oats, slice of bread, etc).

What kind of bread do you eat? I hope it's whole wheat and not white bread. If it's not, switch.


Diet looks better today, just remember, slowly increase cals. shoot to be around 1650 cals by the end of the week, and 1800 by the end of the month. You may not lose any weight during this time until your metbolism is out of starvation mode, but don't get discouraged. Remember, cutting is a long slow process.

thanks. Half irish. Dad is from the phillipines, mom is from ireland. they met in spain lol.

Is it possible my metabolism can regulate itself at where I am right now? Wouldn't it eventually? I do plan to increase. I think I'm going to start by drinking another protein shake a day (one with milk). Yea, I eat white bread lol. Can't stand wheat. I need to get to bed. It's 2:12 in the morning here lol
later man

Saint Patrick
06-17-2003, 12:28 AM
Originally posted by Stabber
Is it possible my metabolism can regulate itself at where I am right now? Wouldn't it eventually?

well the body can adapt to just about anything, but it's really not a good idea to stay where you're at for calories.


Yea, I eat white bread lol. Can't stand wheat.

White bread is a pretty lousy carb source. you're better off with crackers or something else.

There are a LOT of different brands of Whole Wheat bread out there, I'm sure you can find a brand that you like.

Saint Patrick
06-17-2003, 01:38 PM
Originally posted by Stabber
Half irish. Dad is from the phillipines, mom is from ireland.

so how the hell did you get to be 6'2"?????

Stabber
06-17-2003, 01:41 PM
Originally posted by Saint Patrick


so how the hell did you get to be 6'2"?????

:D My mom is 5'4. My dad is 5'7. But, my mom's brother (lives in ireland) is 6'1. And one of my dad's brothers is 6'0. 6'0 for a filipino is like Yao Ming

Weird

by the way bro...take the trip to ireland. I swear to god I saw like 2 overweight girls there the entire time. Chicks are much more classier there. (not hating on any of my domestic bitches). MMMM dark haired irish girls. It's a good thing I'm not West Virginian. My 1st cousin (whom I met for the first time) was very attractive :eek:

It's a beautiful place . I went up into the mountains, and saw where they filmed the battle scene in the movie Braveheart. rocks!!! to bad I was there with my bitch x girlfriend for 2 weeks. But luckily she got food poisoning and had to stay in the whole time :D Ah. lifes simple pleasures.
:offtopic: :D

Saint Patrick
06-17-2003, 02:14 PM
yeah I started to save up $$$ for a trip to Ireland, but that's on hold now because I'm buying a house.

Irish women .............can't wait :drooling:




Dude post a workout.

Get your a$$ in the gym and lift dammit!:whip:

Stabber
06-17-2003, 04:48 PM
Originally posted by Saint Patrick
yeah I started to save up $$$ for a trip to Ireland, but that's on hold now because I'm buying a house.

Irish women .............can't wait :drooling:




Dude post a workout.

Get your a$$ in the gym and lift dammit!:whip:

good call bro. I JUST started saving for a house. Hopefully by next year I'll have enough for a down payment.

Stabber
06-17-2003, 08:23 PM
Sorry. This is up just for motivational purposes :D


http://z31.com/unsorted/corr2.jpg

mmm dark haired irish girl. Stabber like :hump:
she will be mine..oh yes she will be mine
:strong:

ericg
06-18-2003, 05:55 AM
Nice journal man. Saint is giving you some great advice with your diet. Where are the workouts????

pruneman
06-18-2003, 06:09 AM
Originally posted by Stabber
Sorry. This is up just for motivational purposes :D

mmm dark haired irish girl. Stabber like :hump:
she will be mine..oh yes she will be mine
:strong:

Nothing like a little motivation:D

Stabber
06-18-2003, 06:35 AM
Originally posted by ericg
Nice journal man. Saint is giving you some great advice with your diet. Where are the workouts????

Thanks man . The workouts are there. I think I've only had about 3 or 4 of them so far

Stabber
06-18-2003, 11:53 AM
6-18-03
Breakfeast:
4 or 5 slices of turkey bacon (80)
1 egg (70)
protein shake (1 scoop) w/1%milk (200)
calories: 350
protein:36.5
fat: 13
carbs 17

11:00am
road snack
Powerbar Protein plus bar (185 calories)
protein 16
fat 4
carbs 19

lunch 2:00pm
can of tuna. w/miracle whip (185 calories)
water
calories:185
protein:30
fat:2
carbs:0


Dont know if im working out today. Boobies hurt from yesterday

pre workout
half a can of tuna with a teaspoon of miracle whip
115 calories
13 grams of protein
5 grams of fat?
2 carbs

cardio
hour of tennis. Had yomihburn DF on my face and on an ECA stack. Yomihburn smells good . mmm. Like York pepperment patties. Women will dig it :D

post workout
2 tbsps of natty pb on 1 slice of white break 260
1 glass of 1% milk 110
calories 370
protein:18
fat 22.5
carbs 32

dinner
stuffed shells with ground beef
calries 465
protein 16
fat 30.24
carb 11

snack
half a can of tuna
70
15
1
0

bed
whey w/milk
200
25
4
15

TOTALS:
Calories 1935ish
protein: 171
fat: 81.74
carbs: 96

Went a little over. It was that damn dinner :redface:

Hopefully my calories arent too high. I'm still not sure what my maintenace is :D

Saint Patrick
06-18-2003, 12:50 PM
yeah I gotta agree with the pierced one. POST A WORKOUT!

Stabber
06-18-2003, 01:50 PM
duh, i just realized ive been hiding my workouts in the posts with food. I'll start posting them separate from now on guys

Stabber
06-18-2003, 09:52 PM
Guys, this has been my intake for the past few days. Let me know what you think. This is for a 23 year old male. 6'2", 192lbs.

day1
1410 calories
110 grams of protein
44.5 grams of fat
99 carbs

day2
1520 calories
185 grams of protein
??? fat
75 carbs

day3
calo 1927
prot 182.5
fat 65-70
carb 88ish

day4
Calories 1935ish
protein: 171
fat: 81.74
carbs: 96

Saint Patrick
06-18-2003, 09:57 PM
1520 to 1920 in one day is kind of a steep jump, but I suppose you needed it. Protein intake is good, add about another 150 cals (a couple spoonfuls of Peanut butter will take care of that) and stay at 2100 for a while and see how it goes.

ericg
06-19-2003, 06:39 AM
I agree with Saint on this. up the cals a bit more - and if you are having a hard time eating all this then just eat some nuts or PB like saint suggested. Looking at what you posted on the 18th for your diet - it would be perfect to add the nuts/pb in the snack meal (can of tuna) and/or your last meal (whey) - this will get something other than protein in those meals.

Stabber
06-19-2003, 07:06 AM
Thanks for the advice guys. I'll try to intake some more today. Bad news is I'm out of natty pb . lol
Damn, I need to catch up on sleep. Drank too much water last night and woke up at 5 am with a full bladder. Couldnt go back to sleep.
6-19-03
Breakfeast:
4 or 5 slices of turkey bacon (80)
1 egg (70)
protein shake (1 scoop) w/1%milk (200)
calories: 350
protein:36.5
fat: 13
carbs 17

snack
1/2 cup cottage cheese
1/2 cup of cottage cheese
calories 120
protein 13
fat 5
carbs 5

pre workout
half a can of tuna
70
15
1
0

post workout
muscle provider shake. mmmm yummy
115
22
1
5

lunch
stuffed shells
150
6
5
11

afternoon snack
stuffed shells
150
6
5
11
Today I do dead lifts and something else. Cant remember

another snack
half a can of tuna
1 tbsp of peter pan honey roast PB
calories 165
protein 22
fat 14
carbs 11

yet another stuffed shell my life lacks variety and many other things
this time with more ground beef
200
12
10
11

and i ate another one
stuffed shells
150
6
5
11

balance bar
200
16
6
22

bed time
couple spoons of cottage cheese
whey w/ 1% milk
225
34
7.5
20

TOTALS:::
calories 1895
protein: 188.5
fat: 74.5
carbs: 124

Stabber
06-19-2003, 01:29 PM
workout 6-19-03

squats
210x6 210x5 210x5 I hate squats

deadlifts
300x2 300x1 280x1 245x3


No cardio. i was *dead* tired.
Will do military presses tomorrow and curls. Then take sat/sun off probably. Need to do a refeed here soon

Saint Patrick
06-19-2003, 09:49 PM
Eat some carbs with your first meal. You need them in the morning for energy. good work on the deads and don't give up on the squats.

Post workout you need some dextrose w/ your protein. you can buy it cheap at supplementdirect.com

Stabber
06-19-2003, 10:59 PM
thanks man. Yea, i just started squats a few weeks ago. errrrr
Thanks for the tip on where to pick up dextrose. I was looking to order some.

Stabber
06-20-2003, 08:26 AM
6-20-03
Breakfeast:
2 slices of turkey bacon (60)
1 egg (70)
protein shake (1 scoop) w/1%milk (225)
Bowl of "oh's" cereal w 1% milk (110, 1protein, 2fat, 23 carbs)
calories: 465
protein: 45
fat: 7
carbs 51

pre workout
peter pan PB on white bread
glass of 1% milk
couple spoons of cottage cheese
half a glass of pepsi for energy
calories 410
protein 18
fat 21.5
carbs 51


post workout
protein shake
muscle designer with water
115
22
2
5

stuffed shells will it ever end?
150
6
5
11


another snack
can of tuna. teaspoon of miracle whip(160,30,2,0)
muscle provider shake w/water (115 22 2 5)
275
52
4
5

2 deviled eggs
160
12
15
2


glass of protein powder with milk
calories200
protein 26.5
fat 4
carbs 15

calories: 1775
protein: 181.5
fat 66.5
carbs: 140

Stabber
06-20-2003, 12:07 PM
6-20-03

workout:

military presses:
138x2 133x2 133x1 111x7

curls (20lb olympic ezbar)
108x2 108x1 97x2 86x3

Though I've lost most my muscle mass and dropped some weight. The above is a huge improvement from when I used to be 215lbs

Stabber
06-21-2003, 09:21 AM
6-21-03
bagel with cream cheese
Protein shake w/1% milk
calories 510
protein 34.5
fat 13.5
carbs 61 (:eek: better make this refeed day)

lunch
salad w/ranch dressing, corned beef, and 2 devilled eggs

520
31
38
4

post workout
gatorade
200
0
0
56 carbs

protein shake w/water
115
22
2
5

2 reesces peanut butter cups w/1% milk. One stuffed shell . 2 devilled eggs. Correct me if im spelling that egg thing wrong
515
29
19
35.5

teaspoon of natty pb 2 glasses of 1% milk
calories:320
protein:21.5
fat: 13
carbs:33

DAILY TOTALS

CALORIES: 2180
protein : 138
fat 85.5
carbs 194.5

carb refeed day. blew my diet today. oh well

Stabber
06-21-2003, 04:12 PM
6-21-03
workout
cardio:
tennis 2 freaking hours.

Ate a ton of carbs this morning. Had a lot of energy. Good thing . There were about 5 hot girls at the tennis courts. mmmmmmmmmmmmm stabber could smell them :moon:

Stabber
06-23-2003, 10:36 AM
6-23-03
Topic of the day: losing your hair sucks

Also, measured my bf% with an accumeasure caliper. Came out to around 18% :eek:
Though it seems high, it is accurate. I don't look like I carry 18% body fat because of my body type. Which also sucks because I look like I don't have any muscle either. Oh well.

breakfeast
marinated pork with an egg 210 8 17 3 (another strange filipino dish)
protein shake w/1% milk 200 26.5 4 15
calories 410
protein: 34.5
fat 21
carbs 18

pre workout
2glasses of gatorade
calories 100
protein 0
fat 0
carbs 28

post workout
protein shake w/water
115
22
1
5

lunch
can of albacore tuna / tablespoon of natty pb/ 2glass of 1% milk
440
43
14
23

more marinated pork (its actually called adobo)
i have no freakin clue on calorie intake. So lets lie
300
10
13
0

paella
300
18
11
39

a little paella
150
9
6
10

turkey sandwich
90
8
6
12

protein shake
115
22
1
5

calories: 2135 (just like the TV show :D )
protein: 188
fat: 74
carbs: 145

Stabber
06-23-2003, 10:38 AM
6-23-03
workout on my lunch break :D

flat bench:
155x3 155x4 155x5 160x3 :scratch:

dumbbell flys
40x6 40x8 40x8

skull crushers
47x6 47x6

evening cardio.
hour and a half of tennis. mid to high intensity

------------------------------------------------------------------------------
I will start doing cardio and lifting on seperate days. Also, does anyone know how important it is to be exact when counting calories? And if you're cutting, is it better to count under or over if you're unsure. I have no clue as to what some of those dishes contain. My family made some of them so I had to search online to find the nutritional facts.

Stabber
06-24-2003, 02:13 PM
6-24-04
Decided to stop posting every damn meal. I don't think anyone cares what I eat all day :D

I'll post total calories instead

workout

Squats
245x2 245x1 222x3 222x2

Deadlifts
266x4 266x4 266x4 266x3
No cardio today

ericg
06-24-2003, 02:21 PM
Hey man. Nice leg day!!

I was wondering on your flat bench - did you go to failure on all sets?

Stabber
06-24-2003, 02:26 PM
whats up bro. I went to failure the last 2 sets. My bench is pretty sorry. It is however starting to slowly improve. I didnt start working my tri's until recently (stupid i know). I wanna be able to max 200 before I hit the creatine.

Saint Patrick
06-26-2003, 01:15 AM
I'd say over-estimate cals when cutting. That's what I did and it worked for me. Just don't over-estimate TOO much as you could risk intaking too little calories and losing some muscle.

Your calorie intake is looking much better. Keep it at 2100-2200 until you stop losing weight. All your cardio should get you shredded in no time.

Stabber
06-26-2003, 07:15 PM
6-26-03

I have been extremely busy out of state on interviews. Needless to say, I've also been tired.
I committed a cardinal sin yesterday and had a McChicken, large coke and fries from mcdonalds (there was no where else to eat ). Oh well. The drive was hell. Over 2 hours in 90 degree weather. I have to go back for a 2nd interview end of july for 3 hours :eek: Going to be a big change if I get this job.

workout
military press
111x7 89x10 89x11

ezbar curls
86x5 64x11 64x10

Stabber
06-26-2003, 07:17 PM
Originally posted by Saint Patrick
I'd say over-estimate cals when cutting. That's what I did and it worked for me. Just don't over-estimate TOO much as you could risk intaking too little calories and losing some muscle.

Your calorie intake is looking much better. Keep it at 2100-2200 until you stop losing weight. All your cardio should get you shredded in no time.

thanks bro.
I'll keep that in mind. I've been eating a lot of lean meats. Been hard though . Been so damn busy with work.

Stabber
06-27-2003, 05:40 PM
6-27-03
breakfeast
meat, egg
protein shake w/water

snack:
balance bar

lunch:
ground beef and potatoes
water

mid day
cereal bar
1% milk

dinner
pork, rice and an egg

post workout
shake

Stabber
06-27-2003, 05:43 PM
6-27-03 workout
bench
160x3
160x1
135x8
135x6

flys
2 sets of 6

skullcrushers
1 set of 6

Tired as hell today. had a lot of trouble with lockouts on my bench

Later that evening:
bench
135x8

DB curls:
42x8 42x8 42x6

Stabber
06-29-2003, 11:27 AM
6-28-03
squats
200x6 200x6

DB curls
42x8 42x8

Ezcurl bar
86x2

Stabber
06-29-2003, 11:27 AM
6-29-03
breakfeast:
bagel w/cream cheese :eek:
protein shake w/milk
535
39
13
64

tunasandwich in oil w/onions
306
15
19
28

tunasandwich in oil w/onions
teaspoon of natty pb
glass of 1% milk
466
26
25.5
43

cheeseburger on bun w/ketchup and miracle whip
550
32
39
24

protein shake
115
22
1
5

post workout:
can of tuna half a protein shake
teaspoon of jiff pb
1% milk
290.5
34
9
18

before bed (sorry couldnt help it)
designer protein powder with 1% milk one scoop:
calories200
protein 26.5
fat 4
carbs 15

TOTALS
cal 2462.5
protein 194.5
fat 110.5
carbs 198

*i havent counted calories the past WEEK. I can only imagine what the breakdown looked like.

Stabber
06-29-2003, 11:28 AM
6-29-03
cardio

20min low intensity on stationary bike

afternoon cardio

tennis. 1 hour

WEIGHTS
Overhead press
111x6
89x10
89x9

again, problems locking out

edit: I just realized i shouldnt even be locking my elbows during this exercise :rolleyes:

Saint Patrick
06-29-2003, 12:12 PM
Dude you've done curls 3 day in a row. That is seriously overtraining your biceps. Don't work them more than twice a week AT THE MOST and give them at least 2-3 days in between to let them recover.

Stabber
06-29-2003, 12:45 PM
i know. I am experimenting :D
My biceps don't respond to ANYTHING. Strength has increased...but the size does not increase. I have even tried not directly training them..still nothing. :scratch:

It's been an uphill battle.

Stabber
06-30-2003, 09:47 AM
6-30-03
meal1: bacon, eggs, rice, protein w/milk
460
44
28
20

meal2: balance bar
200
16
6
23
meal3: 3 slices of turkey breast on 1 slice of white bread/protein in water
272
42
2
17

meal4:tablespoon of natty pb. glass of 1% milk
220
12
10.5
17

meal5: tuna sandwich protein in 1% milk
686
26
42
43



meal6:some steak / natty pb sandwich w/1% milk
270
14
16
29

meal7: protein drink in milk
----------
TOTALS
2308
protein:180
fat : 115
carbs 164


weights
none today
cardio

lunch time: 20min on stationary bike (4.5 miles) low intensity
night time: 20min tennis

Stabber
07-01-2003, 07:28 AM
7-1-03
Food:
meal1: bacon and eggs. protein in milk
meal2: half a tuna sandwich
meal3: tablespoon of natty pb / glass of 1% milk
meal4: half a can of tuna protein shake
meal5: postworkout: 2 scoops of whey / 5g of creatine


Cardio:

Weights:

flat bench
133x11 133x8 133x5 133x4

flys
40x10 40x8

skullcrushers
50x8 50x8

Stabber
07-03-2003, 07:57 PM
7-3-03
squats
210x5 210x4 230x2 210x4

reverse curls (for forearms)
30x6 30x6 30x6

bf% is at 22% according to accumeausre caliper. I will be measuring once a week to check. Hopefully, the caliper will not *age* and give me inconsistent measurements. I measure an inch above my right hip bone. Only place I measure.

I'm buying a scale today too. Need one of those :D

Stabber
07-04-2003, 01:08 PM
off day

aka23
07-04-2003, 06:17 PM
Originally posted by Stabber
bf% is at 22% according to accumeausre caliper. I will be measuring once a week to check. Hopefully, the caliper will not *age* and give me inconsistent measurements. I measure an inch above my right hip bone. Only place I measure.

I think measuring bf as well as weight is a great idea. Weight by itself does not have much to do with body composition. However, I would not hold too much stock in the bf measure. If you are only measuring one place on the body, then the formula probably is not very accurate. Some alternative multiple site formulas are listed at listed http://maelstrom.seos.uvic.ca/people/zahariev/misc/bf_men.html You can download an Excel spreadsheet that uses seven common formulas at http://www.wannabebigforums.com/showthread.php?s=&postid=493036&highlight=jacksonpollock#post493036 .

Stabber
07-04-2003, 06:19 PM
wow. thanks man

Stabber
07-05-2003, 12:44 PM
7-5-03

Food
meal1: breakfeast
2 eggs w/slice of cheese
protein shake in milk
meal2: post workout
protein shake w/banana and creatine. gatorade (2 glasses)
meal3: plate of spaghetti water
meal4: yogurt
meal5: tablespoon of nattyb glass of 1% milk
meal6: medium size plate of spaghetti water
meal7: natty pb sandwich 2 glasses of 1% milk
meal8: protein in milk
meal9: tuna sandwich. 2 slices of bread. little mayo
Totals
cals: 2700
protein: 194
fat: 117
carbs: 251
Rediculous. I need to drop all the milk to drop calories

Workout
flat bench 144x9.5 144x7 144x6 133x8
flying db 50x4 50x4 50x5
skull crushers 45x7 45x7 45x7

bench went up by a little.


Cardio
HIIT on stationary bike. About 5 min. (works!)

pruneman
07-05-2003, 04:32 PM
hey stabb. Wrokouts are lookin solid! I just downloaded that spreadsheet that aka posted a few posts up. Looks pretty cool. I can't wait to give it a shot.

BTW, I noticed that you don't have any carbs before you workout. Is there a reason for this? I noticed you had speghetti that night, so I don't think that you're doing low carb. You might want to get a few more carbs before you work out...like oatmeal or something. Just a suggestion. Keep up the hard work!

Stabber
07-05-2003, 04:39 PM
hey. thanks man. I *try* not to eat spaghetti but there really was nothing else to eat :D

Sometimes I have some gatorade while working out.. Hmm I don't really know why I don't intake some carbs before the workout :scratch: I guess I could use the energy.
Thanks!

Stabber
07-06-2003, 11:18 AM
7-6-03
New format since the old format sucked

Food
breakfeast: 3 eggs slice of cheese protein in milk
meal2: yogurt
meal3: bowl of spaghetti
meal4: post workout shake. Protein, creatine. Also 28carbs
meal5:slice of bread with natty pb and half a banana. Glass of milk. Total cals so far: 1566
meal6: protein in water. small bowl of spaghetti
meal7: ham and cheese sandwich. 2 chicken strips(200,16,10,13)
meal8: protein in milk (before bed)
meal9: tablespoon of natty pb / glass of 1% mizilk
calories total: 2681
protein:
fat:
carbs:


Weights
squats and deadlifts today
squats: 222x7 222x4 222x3
deadlifts: 270x2 270x3 270x2

I think my squats went up by a little bit. I'll have to check my earlier journal entries though. I probably could of done more, but not safely. I lift without a spot and there is no safety bar things to catch the weight :D

Cardio
maybe some HIIT later

Stabber
07-07-2003, 06:40 AM
7-7-03

Food
meal1: 2 eggs/wcheese protein in water
meal2: handful of peanuts
meal3: tiny bowl of spaghetti
meal4: post workout shake in water
meal5: mussels w/rice (mmmm)
meal6: balance bar
meal7: natty pb on bread. glass of 1% milk
meal8:chicken and brocolli
meal9: protein in water
meal10:

Weights
Overhead presses / Curls today
Overhead presses: 111x 7 111x5 111x5
ezbar curls 86x5 86x3 64x7 64x3
wrist curls. 20 reps
reverse curls 2 sets of 6
Crunches 20x2


Cardio
HIIT : 5-7 min on stationary bike
Hope I'm doing my HIIT correctly. I don't feel as drained as when I used to do HIIT sprints. But I do get my heart beat up pretty well. We'll see.


Notes
Decided to cut out most of my milk intake. I hit eckerd drugs at lunch time and grabbed some calcium/vitamin D supplements. Screw the milk. I need to cut out extra calories from my diet. I didnt need the sugar and hormones from the cows either.

Stabber
07-08-2003, 11:43 AM
7-8-03

Food
meal1: egg, 2 strips of bacon. Protein in whole milk
meal2: handful of peanuts and raisons.
meal3: chicken and brocolli. Quarter of a cheese steak :eek:

Weights
Day off from weights


Cardio
HIIT : 5-7 min on stationary bike
Tennis later



Notes
Kobe Bryant is gonna get 0wned!

Stabber
07-09-2003, 08:44 PM
7-9-03
day off from everything (except eating of course :D )

Stabber
07-10-2003, 11:07 AM
7-10-03

Food
meal1: egg, 2 strips of bacon. protein in milk
meal2: half of a wow bar (80 1 1 10)
meal3: preworkout : half a can of tuna. half a glass of gatorade
meal4: post workout: protein, creatine, dextrose
meal5: a little ground beef. a little tuna
meal6:gatorade. 2 tablespoons of natty pb
meal7: protein drink
meal8: ground beef and potatoes
meal9: can of tuna
meal10: cereal bar w/milk
meal11: protein w/milk
meal12:
TOTAL SO FAR
Calories: 1790
protein:
fat:
carbs 160

Weights
Flat bench: 166x3.5 155x5 155x4 144x9 144x5(not to failure)
DB flys : 40x6 40x6 took it easy since i did an extra set of bench

skull crushers: 50x6 50x6

3sets of crunches


Cardio
2 5 minute sessions of HIIT



Notes
still gotta buy a scale. I had thought I lost a little size this week, but obviously it was all in my head. So far, one glass of milk a day. I may eventually cut it out completely as I do not need the extra carbs, sugar, and calories

pruneman
07-10-2003, 08:45 PM
HIIT's killer huh?

Stabber
07-10-2003, 09:47 PM
Originally posted by pruneman
HIIT's killer huh?

you bet. i dont think my stationary bike is good enough for effective hiit though. may look into getting another one

nismodreams
07-10-2003, 10:25 PM
10 meals a day wow! whats the frequency and how many hours sleep do you need everyday??

good luck with your goals!!

Stabber
07-11-2003, 12:02 PM
I've found I eat less calories when I eat more frequently. I'm going to try this and keep training hard and taking my supplements. I'll see what happens.

I get about 8 hours of sleep a night. thanks for visiting my journal

Stabber
07-11-2003, 12:06 PM
7-11-03

Food
meal1: 2 eggs, protein in water (255 calories)
meal2: preworkout: can of sardines. (150 calories)
meal3: postworkout : whey, dex, creatine (115 calories)
meal4: half a tuna sandwich (w/ half a can of tuna) 243 calories
meal5: catfish 220
meal6:half a tuna sandwich. whey in milk. 468
meal7: 2 tablespoons of natty PB 200
meal8: sardines, peanuts, whey in milk 545
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories: 2197
protein:
fat:
carbs

Weights
Deadlifts: 300x4 300x2 290x3
Ezbar curls: 108x1 86x5 86x3 66x12


Cardio
none



Notes
My new scale said I was 188lbs last night which would indicate a 4 lb drop from 3 weeks ago. Not sure if this scale is accurate because I have put on a little muscle and the fat is still on me (unless I'm losing it from elsewhere). I think if I can get down to 177 and retain a good portion of my mass, I will be happy. Shaved my head last night. Not sure if I like it. But at least I wont have to worry about losing my hair when it starts falling out.

Stabber
07-12-2003, 12:42 PM
7-12-03

Food
meal1: 1 egg, protein in milk, bacon (365 calories)
meal2: half a glass of gatorade(50 calories)
meal3: postworkout : whey, dex, creatine (115 calories)
meal4: can of salmon w/miracle whip. chocolate milk (345 calories)
meal5: 2 tablespoons of natty pb. 1 slice of bread. 2 cups of milk (550 calories)
meal6: can of sardines (150 calories)
meal7: post workout shake 115
meal8: yogurt 240 calories
meal9: 3 slices of turkey. 1 slice of bread 160
meal10: whey in milk 225
meal11:
TOTAL SO FAR
Calories:2315
protein:
fat:
carbs 160

Weights
overhead presses: 133x1 111x6 111x5 111x6 89x12
ezbar curls: 86x3 64x11 64x10
wrist curls: 64x6 64x5


Cardio
Ran around the track once at a fast pace.
almost puked

then did one sprint balls to wall



Notes
Wrist curls feel so much better than reverse curls. I feel the burn in my forearms more. Especially since I've started using heavier weights for the wrist curls. These sword like forearms will be big one day.

And....I have been making a mistake counting calories. Little did I know EVERY fu*kin glass in my cabinet holds 1.5 cups. I thought they all held 1 cup. So, I've probably been under-calculating calories by a couple hundred every day. :bang:

BF% is the same. 20-22%. I havent tried aka23's link yet. I don't think these calipers can be too accurate. hmm :scratch: I know my body. If I can get down to 175-180lbs and retain 80% of my mass, I will be happy. Personally I don't know if I should put much stock into this Accumeasure caliper

On another note, I've found that I've been intaking roughly under 200 carbs a day. Is this ok? 35g of it comes from dextrose. The other comes from the high carbs in milk, a little white bread etc..

Stabber
07-13-2003, 08:40 AM
7-13-03

Food
meal1: 1 egg, protein in milk, bacon. cottage cheese (485 calories)
meal2: 1 slice of bread. 2 tbspns natty PB. glass of cranberry juice. 2 cups of milk 580
meal3: chicken sandwich . protein
meal4: 1 rib w/rice. water
meal5: chicken sandwich
meal6:
meal7:
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories: 1070
protein:
fat:
carbs

Weights
None. Day off


Cardio
Tennis 1 hour



Notes
Zoloft 25mg started. Hopefully it won't get in the way of my goals

Stabber
07-14-2003, 11:44 AM
7-14-03

Food
meal1: 1 egg, protein in milk, bacon.
meal2: 1 slice of bread. half a can of salmon (120 calories)
meal3: 1 slice of bread. 2 tablespoons of natty PB. 1 glass of milk (370)
meal4:
meal5:
meal6:
meal7:
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories:
protein:
fat:
carbs

Weights
flat bench
db flys 2 sets
skull crushers 2 sets

Cardio
HIIT



Notes
Zoloft 25mg started. Hopefully it won't get in the way of my goals

Saint Patrick
07-16-2003, 04:39 PM
isn't that like an anti-depressant?

Stabber
07-17-2003, 07:12 PM
Originally posted by Saint Patrick
isn't that like an anti-depressant?


yep. not taking it for that though. Taking it for anxiety.

Stabber
07-17-2003, 07:13 PM
I have been doing a lot of cardio (5 days this week so far).
sunday-tennis
monday-hiit chest
tuesday-tennis squats/deads
wednesday-hiit overhead presses/curls
thursday-tennis
friday-off

I've been really busy this week so havent had time to update this thing. Will get back on it next week

midee1
07-17-2003, 07:21 PM
Originally posted by Stabber
I have been doing a lot of cardio (5 days this week so far).
sunday-tennis
monday-hiit chest
tuesday-tennis squats/deads
wednesday-hiit overhead presses/curls
thursday-tennis


Lord man I wish I had time to do cardio like this. 3 kids kinda take up a lot of time. Keep up the good work.

Just droppin in to poke around.:)

Stabber
07-17-2003, 07:49 PM
Originally posted by midee1


Lord man I wish I had time to do cardio like this. 3 kids kinda take up a lot of time. Keep up the good work.

Just droppin in to poke around.:)

thanks man. I decided its time for me to stop screwing around

thanks for stoppin in

Stabber
07-19-2003, 09:27 PM
7-19-03

Food
meal1: omelet. glass of milk
meal2: noodles
meal3: natty pb sandwich water
meal4: salmon, steak, rice, salad
meal5: post workout shake
meal6: salmon and rice

Weights
Flat bench: 133x6 133x8 155x4 133x6 144x8
DB flys : 40x6 40x6 bench
skull crushers: 45x6 45x6




Cardio
HIIT running. 15minutes



Notes
gained 2 lbs since last week. :eek:
i gotta get my diet in check. I dropped the creatine and all the protein shakes i was drinking a day. Now I have protein post workout only

Stabber
07-22-2003, 11:53 AM
7-22-03

Food
bah

Weights
Overhead presses 111x4 111x5 111x4 89x8
ezbar curls 86x4 86x3 64x8 64x5
wrist curls 2 sets




Cardio
Tennis later



Notes
since last week I have been doing HIIT 3 days a week. And on off days, playing tennis and lifting weights. Calorie intake is about the same.

Stabber
07-28-2003, 02:59 PM
7-28-03
havent updated this thing in a while
Food
meal1: 2 egg whites. bowl of oats. water
meal2: half a zone bar
meal3: half a tuna sandwich on wheat
meal4: postwork out shake
meal5: half a tuna sandwich
meal6:
meal7:
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories:
protein:
fat:
carbs

Weights
flat bench 133x14 (up 2 reps) 166x3 155x7(up 2 reps) 144x10(up 1 rep)
db flys 2 sets
skull crushers 2 sets

Cardio
HIIT tonight



Notes
I've gotten stronger with my bench despite cutting back on the whey and stopping creatine. Also, I have been doing TONS AND TONS of cardio lately. A lot of HIIT. Around 4 times a week and tennis sometimes. Busting my a$$. I weighed myself at my friends gym. 190lbs.

Stabber
07-29-2003, 05:27 PM
7-29-03

Food
meal1: 2 egg white. bowl of oats.
meal2: half a natty pb sandwich
meal3: half a tuna sandwich
meal4: half a tuna sandwich. 1 peach
meal5: half a tuna sandwich
meal6: ground beef with green beans/rice
meal7:
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories:
protein:
fat:
carbs

Weights
Break

Cardio
Break



Notes
Got weighed today on a dr's scale. I weighed in at 86 kilos. Or 189.2 pounds. This is very close to the measurement I took yesterday on my friends Taylor scale (190lbs). At my last dr's appointment (june 6), I was 192lbs on the scale (shoes on everytime i weigh). So I've lost about 2 lbs since then. The reason for the poor progress is from lack of intense cardio and still getting my diet in order.

I want to see what I Look like at 180lbs and maybe stay there.

Stabber
07-31-2003, 12:05 PM
7-31-03

Food
meal1: 2 egg white. bowl of oats.
meal2: half a natty pb sandwich
meal3: half a salmon sandwich. cup of milk
meal4: post workout shake
meal5:
meal6:
meal7:
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories:
protein:
fat:
carbs

Weights
Overhead presses
111x8(up one rep) 111x4 111x4

Ezbar curls
86x5 86x3 69x6?

Cardio
Break



Notes
feeling good but a little tired. Think I finally got this "cut" thing right. Face seems a little thinner and I know i probably lost a little mass. But I have never been stronger

Just some girl
08-01-2003, 09:30 PM
hey, i was just glancing through your journal and saw that when you started you were eating like, 1400-1700 calories on your cut. and you're...6'+ and like what, 190? I think from glancing through later stuff you've bumped that up a bit (I saw a 2200-ish and some 2600-ish). Which is, um, better. Because a while ago when I was cutting (uh...i got lazy, but back when i was good!) I was taking in between 1400-1700 cal/day, and im female and 5'6"!! And I was making really good progress at that daily caloric intake. So yea, maybe you've already fixed the problem, but really...be sure you're not drastically underestimating your daily caloric needs. It's bad news.

chops
08-01-2003, 11:09 PM
how come u never finish posting your food - i think it will help keep you "honest" :) holy, 1400 cals for you? thats ethiopian.

11 meals is pretty hard to keep up with imo. i used to try to do 6 but that was just too hard on my schedule.

Stabber
08-02-2003, 06:20 AM
hey guys, thanks for looking in the journal. Yea, I've increased the calories slowly. Mostly due to m feeling lethargic lately. I am lazy and i need to finish posting my food. But mostly it is the same everday
oats and eggs for breakfeast, natty pb sandwich for a snack, tuna sandwich or something similar for lunch etc etc. Getting tired of it :D

chops
08-02-2003, 11:41 AM
i'm surprised you're feeling lethargic since it seems that you are constantly eating. maybe you should try eating less bigger meals than small ones?

when i went from 6 to 4, its much easier for me to manage, plus i feel more satisfied from having a "full" meal. also, bradley suggests if you are getting enough protein, it doesnt matter if you get the rest of your cals from carbs. u can play with your macros and see if that helps.

Stabber
08-03-2003, 03:34 PM
i cant do 3 or 4 meals dude (or should I say dudette). I get too hungry. I attribute the lack of energy to the increased humidity.
i started to drink coffee in the morning though. We will see if this helps

Stabber
08-03-2003, 03:36 PM
8-1-03

Food
meal1: 2 egg white. bowl of oats.
meal2:
meal3:
meal4:
meal5:
meal6:
meal7:
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories:
protein:
fat:
carbs

Weights
Rest

Cardio
Ran a mile (finally!)



Notes
sweet. Finally ran a mile after a month of trying. I could barely get around the track once when I first started (1/4mile track)a few weeks ago. I did my first mile and this is the farthest I have ever run my whole life. Never know when you'll need to run from the po po's :D

Stabber
08-03-2003, 03:40 PM
8-2-03

Food
meal1: 2 egg white. bowl of oats.
meal2: chicken sandwich on 1 slice of ww bread
meal3: post workout shake. 3 scoops of dex
meal4:
meal5:
meal6:
meal7:
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories:
protein:
fat:
carbs

Weights
flat bench
155x8 (up one rep) 155x4 144x7 144x6
flys 2 sets
skull crushers 2 sets

Cardio
maybe tennis later



Notes
felt lethargic ( i love this word) but I lifted anyway. This is the strongest my bench has ever been. I increased 1 rep from last week. What's weird is I didnt start making gains until I got off of the creatine. :scratch:

The 13th of this month is the 2 month anniversary of this journal. I will post before and after information for me :D
(read: difference in amount i am pushing)

Dedicated
08-04-2003, 01:09 PM
Wheres the update! Is creatine worth it in your opinion btw? I have a friend who took it and he said he broke out with zits, but then again he was 16 when he took it. Is it safe to take with ephedra? Keep kicking ass!

Stabber
08-04-2003, 01:26 PM
Hey man. I wouldnt do it on a cut. It will make you kinda bloated and you will show around 5 extra lbs on the scale. It did make a difference in my muscles though. And when I discontinued use, my muscles shrunk a little. Although, I'm sure being on a cut didnt help. Didnt do sh*t for my lifts really. Probably on a psychological effect at the most. I actually got stronger OFF of it
I think it's safe to take with ECAs. As long as you don't take them too close together.

Dedicated
08-04-2003, 02:36 PM
Hmm thanks for the info, I won't take it, at least not till I reach my goals.

Stabber
08-05-2003, 01:33 PM
8-5-03

Food
meal1: 1 egg white. bowl of oats.
meal2: half a natty pb sandwich
meal3: half a chicken sandwich
meal4: can of sardines (preworkout)
meal5: post workout shake (dex, half a banana, whey)
meal6: groundbeef, some rice, raisans
meal7: tuna sandwich 1 slice of wwbread. tspn natty pb. glass of milk
meal8:
meal9:
meal10:
meal11:
TOTAL SO FAR
Calories:
protein:
fat:
carbs

Weights
OH preses
111x10 (up 2 reps) 111x6 111x4
ezbar curls
72x8 72x5 72x4

Cardio
Walked 1.5 miles.



Notes
Well I continue to get stronger, despite eating very low calories. I have also lost some LBM and it is obvious. Yet, I am the strongest I have ever been. I'm starting to look like a breadstick with ears

Was going to run, but knee hurt so bad from running. Tomorrow and day after are days off to get myself back together.

pruneman
08-05-2003, 06:14 PM
hey stabb...congrats on the mile!
BTW I think you really oughta pick up the cals...you don't want to have a breadstick-body...that's what I have and it's not too cool :D

Stabber
08-05-2003, 06:47 PM
thanks prune. Ive been thinking a lot. I got WAY MORE chicks when I was a breadstick. I just dont have the body to put on weight and look good (unless I hit the steroids). If my bf% is in double digits, my face looks like crap (as it does now). Guess I will be a splinter the rest of my life :D
Oh well, if I can maintain this strength, and get my lean body back, I will be happy. Screw the mass. It's not happening without drugs

Dedicated
08-07-2003, 07:14 AM
Lean body with a six pack > all I think. Chicks love that I think. I got lots of friends who are in good shape but have no six pack, if they had one, I bet the chicks would go nuts. Must get sixpack don't give up brother.

Stabber
08-08-2003, 07:29 AM
^^no doubt man

Today I start personal training. I have a strict diet I have to adhere to. The bad news? No more peanut butter or bread :(
And part of the training is doing cardio before breakfeast. I have no clue as to how Im going to do this. Maybe wake up an hour early and run at the track?

Dedicated
08-08-2003, 08:05 AM
Yup wake up early, I'm on vacation now so I don't always wake up super early, but still early. When going to school I usually awoke at around 4am - 5am to do cardio. I'd wake up hungry, force some water and vitamins down to prevent dehydration and help kill the hunger, and then go run. After the run the hunger would be gone, so I'd take a shower, then eat afterwards. Be careful running, make sure you stretch, and walk to cool down and stretch after walking if you want. Injury is the worst possible thing that can happen, because then you can't run. It helps so much, especially the walking afterwards. Yesterday I read something again about the glycogen levels being lower in the morning, forcing the body to burn fat after the glycogen is depleted or something, so it must be true. It's like the third time I've read it and I seem to be losing fat so I think it's working, btw the ripped fuel rocks, took 1 before my run this morning and 1 after the run, I can feel tons of energy still. Metabolism is through the roof. No problems pissing or anything yet either which is kind of surprising, I guess when I took mini-thins years ago I was really overdoing it:) Goodluck man, it's all mental.

Edit - As for where to run, if the track is close go for it. I measured a distance of 1.7 miles with my car and do 3 laps for a total of 5.1 miles. I really need to measure a solid 5 miles, more motivating. I just run around my neighborhood.

Stabber
08-12-2003, 12:14 PM
Well, havent posted in here in a while. In the midst of a personal crisis hopefully it will have a good outcome :redface:


My personal trainer did some measurements today.
I'm 185lbs @ 20.23%bf. So my Accumeasure calipers were very close. I have been following his meal plan strictly, I will post it up here hopefully this week.

Stabber
08-12-2003, 12:15 PM
Originally posted by Dedicated
Yesterday I read something again about the glycogen levels being lower in the morning, forcing the body to burn fat after the glycogen is depleted or something, so it must be true.

Yep, and after 20min of being in your target heart rate, glycogen is no longer burned. Your body tapes into body fat after that. According to my trainer...

Stabber
08-17-2003, 10:54 AM
8-14-03
Ran 6 times around the track.


8-16-03
Ran 7 times around the track. Almost at 2 miles
Ankles hurt. Need running shoes. Been running in Vans :D

I really got get back into lifting. Taking a week or two week break

Dedicated
08-17-2003, 01:03 PM
>>Ankles hurt

So do mine:(

chops
08-17-2003, 03:53 PM
there's debates about morning cardio because of the potential to burn muscle. i tried a middle of the road approach and eat first, wait at least 3 hours before cardio (semi depleted state).

VANS?? are for skateboarders, not running , tsk tsk. yeah, it you plan to keep on running, definitely invest in some proper shoes. i had foot surgery in june, knee problems on other leg in july .
my new shoes really help me run w/o pain/probs. are u still taking eca?

Stabber
08-17-2003, 05:52 PM
no eca baby chops :D

yea my personal trainer said morning cardio was the best way to drop the bf%. I'm at 20%bf. Sucks, I used to be 9% without even trying.

chops
08-18-2003, 01:19 PM
oooh, ya calling me baby now?? feels like mrs. robinson. :)

Stabber
08-20-2003, 09:08 AM
Originally posted by chops
oooh, ya calling me baby now?? feels like mrs. robinson. :)
:hump:

Stabber
08-20-2003, 09:10 AM
On 8-17-03(sunday) did some deadlifts for teh first time in a while. Did 4 or 5 reps with 265.

8-18-03
Traps/back sore from deads took day off

8-19-03
Forgot to do my cardio. Got caught up playing video games :D

8-20-03
Going to do chest and tri's today

pruneman
08-20-2003, 05:40 PM
Originally posted by Stabber

8-19-03
Forgot to do my cardio. Got caught up playing video games :D

tuttut ...JK:D

Stabber
08-20-2003, 05:59 PM
Originally posted by pruneman

tuttut ...JK:D

gimme a break :D


8-20-03

Regular chest/tri's day. Reps are down. Probably cuz of my cut
flat bench
155x6
155x3
144x6
144x4

flys

skull crushers

My meals look something like this now:

meal1: oatmeal with protein shake
meal2: 2 rice cakes with protein shake
meal3: tuna salad. Nothing but vinegar
meal4: more tuna or can of sardines. some fruit
meal5: tuna salad. Nothing but vinegar. Some fruit
meal6: protein in milk

Stabber
08-25-2003, 06:33 PM
OH presses
111x8
111x4
111x4

ezbar curls
70x8
70x6
70x6

Stabber
08-25-2003, 06:35 PM
8-24-03
deadlifts



287x4
287x3
something like that :D

Stabber
08-27-2003, 10:36 PM
8-27-03

Chest day

flat bench
133x11
133x8
133x7

skull crushers:
45x5
45x5

Sweet! Bf has really cut down. My face is starting to get the chiselled (spelling?) look again! What a relief. I will probably be cutting for 3 or 4 more weeks MAX. Here's what I've been eating:

breakfeast: plain oatmeal w/little milk OR cream of wheat. Whey.
2nd meal: salad with vinegar and tuna
3rd meal: rice cake with protein shake and some fruit
4th meal: tuna tortilla
5th meal: usually another salad or a shake in 1% milk
6th meal: tuna out of pouch or protein shake

Very low calories. But, I havent lost much size. If I have any advice to anyone, it's to not be afraid to cut the calories to see results. Don't be scared to lose LBM. It was worth it in my case. I've been cutting since freaking May. If I never got the personal trainer to write my meals, I would still be at the same place I was a month ago. The funny thing is, I'm not doing as much cardio as I was either and the fat is still coming off.

Stabber
09-01-2003, 12:06 PM
9-1-01
Well it's been a little over 3 weeks since I started my personal training and it has made all the difference ( i started on 8-8-03). I still have some abdominal fat and love handles a little, but my face is starting to get defined again. I also notice I have to wear my belt a few notches tighter. Sweet!. The weird thing is, I have slowed down my cardio a lot and I'm only lifting twice a week now. My cardio is like running a medium pace around the track until failure once or twice a week. Or I run once and play tennis some other time. My weight workout has been DAY1: chest, tris, bis. DAY4: OH press, bi's.

My meals are like:

meal1: oatmeal, whey
meal2: 1 rice cake. whey
meal3: salad w/ nothing but vinegar and tuna
meal4: another salad or a shake
meal5: tuna and rice
meal6: shake or just plain tuna

My supplements have been fiber (3x daily), ONEADAY, vitamin C, calcium, and whey.

Stabber
09-01-2003, 12:08 PM
9-1-03

chest/tris/bis (biceps not bisexuals :D )

flat bench
144x8
144x7
144x6

flys:
40x10
40x8

skull crushers
45x10
45x8

ezbar curls
75x8
75x3

I work my biceps twice a week. So I decided not to over-do it on the last set.

Stabber
09-01-2003, 12:35 PM
I started this journal June 13,2003. It is now September 1st 2003 and I am going to post progress stats.

Bench:
beginning: 133x11 later:133x14
beginning: 155x5 later:155x8

Deadlifts:
beginning: 300x1 later:300x4

Overhead presses:
beginning:133x1 later:138x2
beginning:111x3 later:111x10

ezbar curls:
Reps stayed around the same, but I did lift 108x2 on one occasion.

Of course, I should note I cant do these numbers at the moment due to my cut. The numbers under "later" were the strongest I have ever been. But I also had fat. I think I made pretty good progress and I'm willing to compromise some strength for a 6pack :D

Dedicated
09-01-2003, 01:54 PM
Good job man.:)

Stabber
09-11-2003, 02:15 PM
Haven't ran or lifted in over a week :D Been busy with this: http://z31.com/unsorted/littlez2.jpg

Damn, gotta get back into it. Because i've been inactive, I've reduced my calories even more. I think I am at my goal. I stepped on my scale I bought at Walmart this morning. It says 168lbs! OMG i'm a string bean again.

Stabber
09-18-2003, 12:42 PM
9-18-03

Lifted today for the first time since like 3 or 4 weeks. Havent done cardio in that long either. Cardio can kiss my half white a$$

I think I have continued to drop weight despite cheat meals. Ive been cheating on the weekends and having one regular meal a day during the weekday. But, I eat really clean most of the day. Dinner is the only time I have a "regular" meal. And I never have regular soda. On the rare occasion I do drink soda, it's diet. I got on my scale this morning and I was like 165 1lbs. My ribs are showing, but I don't look scronny like I used to. Thank god. If you are strict with the 6 meals a day plan, and eat no more than 6 meals a day...you will lose weight I think.

On a side note I went to the eye dr for the first time in 3 years. My vision is 20/25. I don't even need glasses woo hoo. Last time I went it was the same. After 3 years of hardcore computer use, my vision is the same. But, he sent me to get a thyroid test done because my eyes are prominent he says. Hmmm
----------------------------------------------------------------------------------
My supplements have looked like this:

Fiber x3, Vitamin C, OneADay, Biotin x3, Calcium, Fish Oil x3 and Whey protein x3. :D

I think the fish oil has helped with my complexion a bit. I just started the biotin so that should help too.

Anyway, todays workout was:

Flat bench 133x8 133x6 133x4
skull crushers 32x6 32x6 32x5

Diet

Meal 1: (post workout). Whey in water. Oatmeal with tiny bit of milk. no sugar

Meal2: Whey in half a cup of milk/half a cup of water. Half a teaspoon of peanut butter (for flavor).

Meal3:

Meal4:

Meal5:

Meal6:

I guess you can say I have reached my goal(s). But I think I will continue posting in this just to keep it as a "health" reference

Saint Patrick
09-18-2003, 04:05 PM
Looks like your diet is finally in order. That's a good thing.

You need to lift some f**king weights man. :strong:

Dedicated
09-18-2003, 05:51 PM
Good to see you back and lifting man!

Stabber
09-18-2003, 11:30 PM
Thanks guys. And a big thanks to Saint Patty for all the advice these past few months. You rock dude :thumbup:

Stabber
10-15-2003, 10:03 PM
Well, I think I've reached my goals. I havent lifted in over a month though and I've been eating like crap. I still weigh in around 165lbs though. I think If I keep my weight around here I will be happy. I'm going to start lifting weights again and keep my food intake very similar to what it is now. I think I may shave my head again. If I do, it will be a 1 clip. I look like crap with a 2 clip. From now on I will judge my progress by the scale (must stay below 170lbs) and my belt (should be able to tighten to 4 notches :D )

Ok, that is all. Thanks for everyones help. Moderator Please lock this journal as it is done

Dedicated
10-16-2003, 12:01 PM
Are you gonna start a new lifting journal?

Stabber
10-16-2003, 08:26 PM
yea i am man. As soon as I can find room. Just got a 350z and its taking up the garage now lol