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MonStar1023
12-16-2001, 07:39 AM
As many of you here @WBB have read in the Diet Board I am currently reading the book "Natural Hormonal Enhancement," by Rob Faigin. I have decided to keep a journal now that I am starting his prescribed way of eating.. Ill post my results and what I personally think of the diet and how its going on a day-to-day basis. Click here (http://www.wannabebigforums.com/showthread.php?postid=94191#post94191) for the link to see the diet itself.

Wish me luck!! I am trying to lose some SERIOUS fat by this Spring when it starts to warm up. Now I am so flabby I practically have a gut and the past month or so my diet has been a joke..

:mad::mad:

MonStar1023
12-16-2001, 07:43 AM
Cardio.
None.

Diet.
M1- 4 hard boiled eggs
M2- 1 can tuna + 1 tbsp. mayo
M3- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. flax seed oil
M4- ground beef + cheese

Overall Comments.
Feel VERY fat today. Omg I feel like such a blob its actually really depressing when I think about it. Feel like I have a pot belly.. I dont even feel like I have any muscles today I honestly just feel like a fat person. I took around 3 weeks off from the gym and 3 week off from dieting and just ate like crap. :mad::mad: I have never taken this long off from my normal bodybuilding lifestyle before and I am hoping that Ill get right back into the swing of things. Feel a little shaky from the Xenadrine since I have not had any ephedrine in around 3 weeks now. My appetite is really practically nothing at all I dont even feel like eating. Almost forgetting to eat every 2 hours or so. Preworkout I weighed 236 lbs., HOLY SH*T. I have never ever ever ever weighed this much before. I have never felt so f*cking fat in my entire life.

Pain/Soreness.
Right outer pec/serratus is a little sore. I am not sure how thats possible but hopefully it wont effect my workout. Well see what happens.

Sleep.
8 hours sleep last night. Really slept well.. definitely felt rested today.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Chest, Delts, Triceps.
Flat Dumbbell Presses 100x9; 100x8; 100x7
Flat Dumbbell Flyes 65x8; 65x7; 65x6
Decline Cable Flyes 40x10; 40x10
Seated Dumbbell Overhead Presses 60x7; 60x7; 60x6
Incline Dumbbell Side-laterals 20x8; 20x8
One-arm Cable Side-laterals 20x12
Decline EZ-bar Ext. 90x8; 90x7
One-dumbbell Overhead Ext. 25x9
One-dumbbell Kickbacks 20x10

Training Comments.
Workout today went really well. Presses and flyes for pecs really pumped up my pecs completely.. but they also really completely exausted my chest. By the time that I got to decline cables my chest was so burnt that I could barely get a contraction. Thats how exausted and burnt out my pecs were. Overhead presses hit delts hard. Incline laterals were a great exercise for my side-delts. Really isolated them perfectly. Cable side-laterals TOTALLY burnt out my pecs completely. Great contraction with those. Decline ext. for triceps were great. Totally hit tris with a lot of weight and good form. Great exercise for my triceps. Might be able to increase the weight on those a little. Overhead ext. really stretched out my triceps.. and kickbacks were an EXCELLENT contraction and burn out for my triceps. :D:D

Training Length.
Workout today lasted 40 minutes. Brief and very intense.

Water.
Took in a pretty good amount all day long today.

MonStar1023
12-17-2001, 07:36 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 3 hard-boiled eggs + cheese
M2- tuna salad
M3- grilled chicken breast + mayo
M4- 1 scoop whey protein + 4 tbsp. heavy whipping cream

Overall Comments.
Felt fat today. Definitely felt like a blimp. Completely flabby and soft and muscles were not pumped at all because my carbs are so damn low. This entire week my carbs will be ~under 20g per day. So I guess I can practically forget about pumps in the gym for this week.. thats always nice. :(:(

Pain/Soreness.
Chest is EXTREMELY sore. Wow have not been this sore in a LONG time. Entire pecs are sore upper, lower, inner, outer, just totally sore. Serratus muscles are also sore. Triceps are definitely sore and so are my biceps for some reason. My lats and rhomboids are also really aching. I honestly dont understand how any of these muscles could be so sore but they are. Front delts are extremely sore also.. DAMN! Aching all over.

Sleep.
7 hours sleep last night. Really slept well.. definitely felt rested today. Need to try and get a solid 8 hours though every night.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount of water all day long today. Maybe need a little bit more due to the lack of carbs.

Avatar
12-17-2001, 08:28 AM
Originally posted by MonStar1023

[b]Diet.
M1- 4 hard boiled eggs
M2- 1 can tuna + 1 tbsp. mayo
M3- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. flax seed oil
M4- ground beef + cheese


this is all you ate today? thats like 1000-1100 calories..

MonStar1023
12-17-2001, 05:30 PM
Avatar-
Whatsup bro? Yeah I know I need to increase my calories. Rob repeatedly talks about how terrible it is to count calories and how the macronutrient breakdown is what's really important. So I am trying not to worry about calories and worry more about what exactly I am eating and just making sure I am getting some food every 2-3 hours.

:cool::cool:

Orange357
12-17-2001, 05:48 PM
Originally posted by MonStar1023
Entire pecs are sore upper, lower, inner, outer, just totally sore.
:rolleyes:

diet! Eat more!

MonStar1023
12-17-2001, 06:52 PM
Orange357-
Yo whatsup man? Yeah I know what youre saying about eating more also I think it has to do with my lack of carbs... that definitely always makes me really sore.

Faigin specifically recommends not eating carbs postworkoutb because it lowers your testosterone and growth hormone levels and spikes your insulin levels which promotes fat storage and not anabolism.. well see what happens.

:cool::cool:

Orange357
12-17-2001, 08:18 PM
may i ask what is the function of you post workout now(I understand the whey) are you taking in fats??:confused: Enlighten me:)

PowerManDL
12-17-2001, 08:23 PM
Originally posted by MonStar1023
Faigin specifically recommends not eating carbs postworkoutb because it lowers your testosterone and growth hormone levels and spikes your insulin levels which promotes fat storage and not anabolism

Growth hormone will drop off anyway-- I don't see how it would affect testosterone-- the insulin won't necessarily "spike," even if it did, in a glycogen-depleted state such as exists after lifting, it won't go to fat stores. Post-lifting is the one time an insulin boost is desired.

I'd like to know the sources he cites for that.

MonStar1023
12-17-2001, 08:48 PM
Yeah I will read up and try and post some sources. Very different than anything I have ever read on training.. Ill post my results and what I think on a day-to-day basis so well see just how good his program really is I guess..

:cool::cool:

Marcel
12-17-2001, 09:11 PM
:thumbup:

MonStar1023
12-18-2001, 02:35 PM
Cardio.
None.

Diet.
M1- ground beef + cheese
M2- chicken salad
M3- 2 Protein Diet bars
M4- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. flax seed oil
M5- ground beef + cheese

Overall Comments.
Today preworkout I weighed a fat 228 lbs. Really felt like a fat blob today. I am not sure what happened or why I just felt really bloated and flabby all day long. I want to eventually get my weight down to around 195-205 lbs. Well see what happens I guess. Definitely didnt feel good today though. I guess the lack of carbs in my diet is really starting to hit me. I thought the Xenadrine would help me pull through the lack of energy from the low carbs but its not helping too much. Felt pretty tired today too and had trouble focusing a lot. :(:(

Pain/Soreness.
Chest was EXTREMELY sore today. Couldnt even flex it. Serratus was also very sore along with my lats and rhomboids, all still sore. Triceps are aching and so are my front and side delts. Hopefully my back will be good by the day after tomorrow.

Sleep.
7.5 hours sleep last night. Slept pretty well.. definitely felt rested today. Need to try and get a solid 8 hours though every night!

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Quads, Hamstrings, Calves.
Seated Calf Raises 250x25; 250x25
Standing Calf Raises 250x12; 250x12
Leg Presses 650x8; 650x7
Sissy Squats 250x8; 250x7
One-leg Ext. 200x8
Dumbbell Stiff-legged Deadlifts 70x8; 70x7
One-leg Curls 150x7

Training Comments.
Workout today was not all that great. I guess due to the lack of carbs my intensity suffered, and so did my focus. Really had some problems I am not sure what happened. Started my workout with calves because I feel like I need to focus on them more. Seated calf raises really burnt my soleus out completely. Good burn, pretty good pump I guess, not a lot of focus though. Standing calf raises hit my gastros pretty well. Leg presses were a good exercise for hammering my quads, and glutes. Really felt it all throughout my lower body. Sissy squats really stretched out my quads well. Good burn in my quads too. Leg ext. were a good conrtraction and burn out for my quads. Dumbbell stiff-legged deadlifts stretched my hamstrings well and hit them hard, Ill feel them tomorrow for sure. Leg curls finished off my hams really well.

Training Length.
Workout today lasted around 35 minutes. Very brief.

Water.
Took in a fair amount of water today. Maybe need more.

Wizard
12-18-2001, 03:14 PM
The diet looks like Atkins for anemic people.@ your bodyweight you should consume no less than 2300-2500cals to loose fat.
You're starving yourself right now.. In addition you should start the whole process from lowering your caloric intake by 300-500(the most) cals every 10-14 days,staring from your average caloric intake level before starting this diet.

the doc
12-18-2001, 04:54 PM
monstar- if you want to lose fat then you need to not be doing the massing plan but the fat loss plan!

Dont worry what everyone is saying about your low cals... tis only for a week and adkins plan is exactly what he wants here

Reread with the idea of losing fat... it will be difficult to lose fat with the high amts of cals you'll be taking in on the massing plan!

the doc
12-18-2001, 04:57 PM
also as you enter ketosis your workout will suffer so dont sweat the lack of progress right now

remember you are wanting to lose fat (this is your primary goal no?) whilst preserving muscle

MonStar1023
12-18-2001, 05:54 PM
the doc-
Yeah I know what you are saying about this first week its definitely a bitch. Whats the difference between the fat-loss plan and the massing plan? Isnt it basically after 3 days no carbs, 2 100g carb meals, then after 4 days no carbs, 2 100g carb meals. Thats what I specifically read... sorry I havnt even gotten to that part in the book yet!

Help me out please!~ Whats the fat-loss plan all about? Maybe give me a page #... on page 131 he talks about "NHE For Bodybuilders.." That's where I read the diet I am talking about.

:cool::cool:
Does everything else look alright?

MonStar1023
12-19-2001, 05:10 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- ground beef + cheese
M2- 3 boiled eggs + cheese
M3- ground beef + cheese
M4- 1 scoop whey protein + 4 tbsp. heavy whipping cream

Overall Comments.
Felt okay today. Obviously felt fat and soft just because I am.. Vascularity is really lacking also I noticed that. I am not sure why that is but its really getting on my nerves. Feel good energy and focus wise though so thats good.

Pain/Soreness.
Pecs are still VERY sore. Delts are still aching but not too bad. Triceps are still hurting pretty bad. Calves and soleus are really sore today and so are my hamstrings. Quads actually arent as bad off as I had thought they were going to be so thats good. Well see what happens.

Sleep.
8 hours sleep last night. Slept pretty well.. definitely felt rested today. Ended up hitting the snooze button for around an hour straight!

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount all day long today.. need more though definitely.

the doc
12-19-2001, 06:30 AM
dude read the reast of the chapter....
ignore where it talks about the bb plan.

for fat loss you are eating 30-60 g carb/ day over 4-5 meals
carbing up on one meal (60-100 g) every 3-4 days

cals are restricted by the way the meals are set up (less than 50 g protein and moderate fat). THis is why rob says not to sweat counting cals as long as your meal is within those constraints you will be in caloric deficit until you reach your new setpoint

the diet is protein centered and thus muscle preserving

dont concentrate as much on progression in your workout but on the intensity (make sure your burning a lot of cals during your lift sessions)

then when you reach your desire bf level you can turn to the massing plan like i will do

MonStar1023
12-19-2001, 06:36 AM
the doc-
Okay so the only difference is that youre only carbing up with ONE meal instead of two am I correct? That makes sense its not really too big of a deal...

:cool::cool:
Ill read up and letcha know whatsup.

the doc
12-19-2001, 06:39 AM
the other difference is that in massing your in a high fat diet!
for fat loss its moderate fat (and much lower in cals)

read tha book whilst do the keto thing
then read it again..lol

MonStar1023
12-19-2001, 06:42 AM
the doc-
I am not really in the high-fat diet too much I dont think. Ground beef doesnt have TOO much fat, he suggests cheese, chicken salad is just chicken and mayo, he suggest flax oil and heavy whipping cream postworkout too..

I dont think I am taking in too much fat considering..

:cool::cool:

the doc
12-19-2001, 06:43 AM
right it doesn't matter for this 1st week.
the purpose here is to drain your glycogen like for a ckd

MonStar1023
12-20-2001, 06:37 AM
13-Month Anniversary With Brittany.. :D:D

Cardio.
None.

Diet.
M1- ground beef + cheese
M2- tuna salad
M3- Protein Diet bar
M4- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. flax seed oil
M5- Atkin's bar

Overall Comments.
Today preworkout I weighed 224 lbs. which is down again from previously which is good. I feel that when I started dieting with NHE I was holding a lot of water weight which has recently been dropping. Still feel soft etc. but not too bad anymore. Well see what happens the next few weeks I guess.

Pain/Soreness.
Chest still pretty sore. Not too back but still sore. Hamstrings and calves are still aching. Everything else feels pretty fine for the most part.. not too hurting today.

Sleep.
8 hours sleep last night. Slept pretty well.. definitely felt rested today. Good solid 8 hours last night.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Back, Traps, Biceps, Forearms.
Wide-grip Front Chins (bodyweight) 10x8x7
Crossbench Dumbbell Pullovers 70x6; 70x6
Seated V-bar Cable Rows 180x8; 180x7; 180x6
Dumbbell Shrugs 100x8; 100x7; 100x6
Standing Barbell Curls 95x7; 95x6
Incline Dumbbell Hammer Curls 35x6; 35x6
Standing Barbell Behind-back Wrist Curls 145x25
Seated Reverse Barbell Wrist Curls 95x12
Pinching Plates (two tens) :50

Training Comments.
Workout actually went really well today in my opinion. Had a good overall workout. Chins definitely hit my lats hard... really hit my rear delts hard as well though. Pullovers stretched out my lats and really tore up my serratus completely. Cable rows really ripped up my back completely. Hammered my rhomboids along with the rest of back. Great contraction on those. BB curls were really hard especially after a tough back workout. Incline db curls really f*cked up my brachialis and my upper forearms all the way. Great burn and incredible feeling of exaustion. Forerarms were worked really well.. wrist curls were a GREAT burn. Reverse wrist curls were a really good burn as well. Pinching plates really burnt out my fingers and hands completely.

Training Length.
Workout today lasted around 40 minutes. Brief and intense.

Water.
Took in a good amount all day long today but need more.

MonStar1023
12-21-2001, 07:40 AM
Cardio.
None. :rolleyes::rolleyes: Lack of dedication.

Diet.
M1- ground beef + cheese
M2- veggies + peanut butter + cheese
M3- Atkin's bar
M4- ham + cheese

Overall Comments.
Really f*cked up my diet today. Ate my first meal around 8:00-8:30 AM and then didnt have any access to food for around 6-7 hours. Definitely missed a meal completely. Really pissed me off big time.. I am going to try and make up for the missed meal.. I dont know whats wrong with me. Bad day today, lack of sleep due to girlfriend problems, and missed a meal. :(:( I took a day off from cardio too.. slept in. Today was really f*cked up big-time. F*cked up my diet along with my cardio and my sleep. Totally f*cked up.

Pain/Soreness.
Chest is sore AGAIN!! Damn I am going to have to either take a few days off my chest, delt, and tri workout or just hit legs again because my chest is aching! My lats are also hurting badly, and so are my soleus. Forearms upper, and lower are hurting. Biceps are sore along with brachialis. Really aching today. Rhomboids are definitely beat up pretty badly. My traps are KILLING me!! :cry::cry: Damn! They are hurting so badly.. 3 sets of db shrugs!!

Sleep.
5 hours sleep last night. Slept pretty well.. definitely felt tired today. Defintely feel tired today and need to get a lot more sleep tonight. Also took a nap today for around 30 minutes maybe. Something along those lines.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount of water all day long today.

MonStar1023
12-22-2001, 09:26 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 3 scrambled eggs + cheese + ham
M2- frozen steak + cheese + 1 tbsp. mayo
M3- frozen steak + cheese + 1 tbsp. mayo
M4- chicken breast + green beans
M5- spaghetti + Ragu sauce + 2 scoops ice-cream + apple

Overall Comments.
The one thing that I have noticed about this diet and after reading NHE is that I really am not experiencing too many cravings which is good for. This morning I was really craving a big tall glass or orange juice but thats one of probably only a couple cravings in 7 days. Which is definitely good. Damm eating my carb-up meal was such a great reward. I felt so good eating that ice-cream I ate it all slow to really enjoy haha. I had a big-ass bowl of pasta with spaghetti sauce and some Ice-Cream Sandwich flavored ice-cream. Damn it was so goddamn good. I didnt know what to do. I just ate the apple for some fiber basically. Rob Faigin swears by high-fiber fruits like apples etc. Really startin to love this diet with either a one big carb meal or 2 smaller carb meals. I personally like the one big meal.

Pain/Soreness.
Chest is still pretty sore. Side and rear delts are REALLY hurting badly. Cant really figure out why or whats wrong. I dont even know how they were hit so hard in my pull workout. Back is KILLING! Lats and rhomboids are beat up badly and so are my traps.. my traps are hurting so badly. :cry::cry: Forearms all over are killing me along with my hands.. my biceps are sore too.

Sleep.
8 hours sleep last night. Slept straight through and had a very restful and deep sleep. :D:D

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine with the carb-meal + 600 mg. ALA. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day long today.

MonStar1023
12-23-2001, 11:52 AM
Cardio.
None.

Diet.
M1- frozen steak + cheese
M2- cheese + ham + 1/2 apple
M3- Protein Diet bar
M4- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. flax seed oil
M5- beef + cheese

Overall Comments.
Really feel fat today! I guess because of the carb-up last night with the spaghetti and ice-cream. Definitely feel like a balloon today.. I am not sure why though because the purpose of the carb-up is to stimulate insulin and other anabolic horomones. I dont know I am sure its all in my head. Today preworkout I weighed 224 lbs. Which is good I guess since I carbed up last night. Thats what I weighed 3 days ago. I am going to assume that I have dropped all of my water weight that I aws carrying before I started NHE. Now comes the fat! The gym is closed on Tuesday, Christmas day, so I am going to workout tomorrow and then take 2 days rest instead of one, just like Faigin recommends.

Pain/Soreness.
Chest and delts are still a little sore so I decided to do my legs today since theyre feeling fine. Traps are stll sore, lats are hurting, and my rhomboids are hurting too. Rear delts are also aching pretty badly. This is going to cause some problems though with my workout split the next few days.

Sleep.
8 hours sleep last night. Slept straight through and had a very restful and deep sleep. :D:D

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix, 15 mg. herbal ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Quads, Hamstrings, Calves.
Seated Calf Raises 250x30; 250x30
Leg Press Calf Raises 630x12; 630x12
Leg Presses 680x8; 680x8
Sissy Squats 210x8; 210x8
One-leg Ext. 200x8
Dumbbell Stiff-legged Deadlifts 70x8; 70x7
One-leg Curls 150x8

Training Comments.
Workout went pretty well today. Started off with calves to really focus on them and hit them hard from the beginning. Calves got a good burn and good feeling of exaustion. Both exercises really hit my calves hard. Leg presses hit my quads and my glutes VERY hard. Really felt like I beat up my quads. Sissy squats stretched out my quads and really exausted them, and leg ext. were a great contraction. Stiff deads stretched out my hamstrings really well, and leg curls were a good way to finish off my hams.

Training Length.
Workout lasted 30 minutes today. Very short but good intensity etc.

Water.
Took in a good amount but not enough in my opinion.

MonStar1023
12-24-2001, 09:58 PM
Cardio.
None.

Diet.
M1- beef + cheese + 1 tbsp. mayo
M2- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M3- beef + cheese
M4- 1 bag pumkin seeds + beef jerkey
M5- ... CHEATED! ... going to take off tomorrow as well..
:(:(

Overall Comments.
Felt fat today.. and to top it off like an asshole I cheated on my f*cking diet. I was going pretty well. But it was Christmas Eve I mean it was almost a given. I decided to take off tonight, and then tomorrow, and then get back on the bandwagon. Well see what happens tomorrow Ill try to pig-out too badly. Anyways.. unfortunately Ill get back to you all tomorrow.

Pain/Soreness.
Hamstrings are sore.. so is my back a little bit. Everything else is alright. Calves are aching.

Sleep.
8.5 hours sleep last night. Slept straight through and had a very restful and deep sleep. :D:D

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix, 15 mg. herbal ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Chest, Delts, Triceps.
Flat Dumbbell Presses 100x8; 100x8; 100x7
Flat Dumbbell Flyes 65x7; 65x7; 65x6
Decline Cable Flyes 30x12; 30x11
Seated Overhead Dumbbell Presses 65x8; 65x8; 65x7
Incline Dumbbell Side-laterals 30x7; 30x6
One-arm Cable Side-laterals 30x11
Decline EZ-bar Ext. 90x9; 90x8
One-dumbbell Overhead Ext. 30x9
One-dumbbell Kickbacks 25x8

Training Comments.
Workout went pretty well today I guess. Flat presses for chest really hammered my pecs! Good overall exercise and really exausted my pecs all the way. Flyes were good too.. and so were cables. All 3 exercises really worked together to f*ck up my pecs completely. Good pump too. Delts got a good workout. Overhead presses, which I CANNOT stand, hit delts hard. Incline laterals really burnt out my side delts and so did cable laterals. Triceps got a GREAT workout. Declines hit them hard, overhead really stretched them out totally, and kickbacks were a great finishing exercise and good contraction.

Training Length.
Workout today lasted around 45 minutes. Little longer because the gym was so busy I had to wait for the equipment.

Water.
Took in an OKAY amount all day long.. need more!

Marcel
12-25-2001, 09:50 PM
Hey wazzup dude? What does Rob reccomend as the macronutrient percentage per meal of fat and protein? 50%fat/50% protein? 60%fat/40%protein? I should be getting my book this week.:cool:

MonStar1023
12-26-2001, 08:21 AM
Merry Christmas!

:D:D

Cardio.
None.

Diet.
Wow.. I definitely would not call it a diet! It was basically snacking on cookies and ice-cream all day long, and just eating sh*tty foods. Ate so much crap its unbelievable. Really just decided to go all out these 2 days.

Overall Comments.
Wow.. felt like a FAT blob.. really seriously felt totally disgusting today omg. I am going to regret this pig-out. I know it. But I cant decide if I am going to go back onto my NHE Eating tomorrow or the next day.. probably the next day. Tomorrow is a huge family function for my girlfriend and theyre all like the size of a house..

Pain/Soreness.
Chest is hurting.. thats about it. Stomach is fat..

Sleep.
7 hours sleep last night. Slept was interupted because it was Christmas but afterwards I took a 90 minute nap so I felt okay.

Supplements.
Took a day off from supplements.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Didnt take in enough at all.

MonStar1023
12-26-2001, 08:23 AM
Marcel-
I am currently not finished with the book yet, however, he doesnt really recommend actual percents. For the fat-loss plan he recommends under 30-50g of protein per meal, and moderate fat, and low carb. Youll have to read it its WAY too much to explain.

He recommends certain fruits and veggies that are okay.. apples and pears are both "okay" according to him because theyre high in water and high in fiber. Youll just have to read it yourself bro.

:cool::cool:
Good luck! Post a journal..

MonStar1023
12-27-2001, 09:26 AM
Cardio.
None.

Diet.
Again took one more day off.. this should hold me for the next couple months I am hoping.. DAMNIT! I should have gone back on my NHE Eating Plan today. What a f*cking asshole I am. Anyway took in around a million damn calories today. Almost 100% of them coming from carbs and fat along with sugar. I am so dissapointed in myself. What a fat slob. :mad::mad:

Overall Comments.
Really felt like a pig today. Damn I felt so soft and flabby. My stomach felt so bloated and fat I was about to shoot myself in my face. Haha. What a disaster. Everyone said that I was in a much better mood when I wasn't dieting but oh well.

Pain/Soreness.
Not really that sore.. I guess the surplus of hundreds of thousands of calories helped out my recovery.

Sleep.
8 hours sleep last night. Slept pretty well.

Supplements.
Took a day off from supplements.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Definitely not enough! :(:(

MonStar1023
12-27-2001, 03:26 PM
Cardio.
None.

Diet.
M1- 2 scrambled eggs + lean ham + cheese
M2- 1 can tuna + 1 tbsp. mayo
M3- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M4- green salad + lean ham + cheese + 2 tbsp. Italian dressing

Overall Comments.
Feel FAT today.. damn what a big blob I am. Today preworkout I weighed a FAT 231 lbs.! I cant believe it! I was down to around 224 and I thought I was fat then.. holy **** I am up to 231!! :(:( I am so dissapointed Jesus. I am only down 5 pounds from the start!

Pain/Soreness.
Chest was a little bit sore today.. nothing else was really sore though..

Sleep.
9 hours sleep last night. Slept straight through and had a very restful and deep sleep. :D:D

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix, 15 mg. herbal ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Back, Traps, Biceps, Forearms.
Wide-grip Front Chins (bodyweight) x7x7x7
Crossbench Dumbbell Pullovers 70x8; 70x8
Seated V-bar Cable Rows 180x8; 180x8; 180x7
Dumbbell Shrugs 100x8; 100x8; 100x7
Standing Barbell Curls 100x7; 100x7
Incline Dumbbell Hammer Curls 40x7; 40x7
Standing Barbell Behind-back Wrist Curls 150x25
Seated Barbell Reverse Wrist Curls 100x13
Pinching Plates (two tens) :55

Training Comments.
Workout went really really well today I think. Concentration was not as good as I would have liked but other then that, went really well. Chins were VERY tough I guess because of how much I f*cking weigh.. ridiculous. Pullovers really stretched out my lats and hit my serratus muscles hard. Seated cable rows really HAMMERED my rhomboids.. wow great contraction and good overall exercise. Dumbbell shrugs beat the sh*t out of my traps! Wow tore them apart, excellent stretch and contraction on both parts of the movement. Also really exausted my grip. Standing curls really hit my biceps hard.. great movement. Really exausted my biceps all the way, tried to keep my form really good but had some trouble on the last couple of reps. Incline hammers ripped up my upper forearms and tore about my brachialis. Really isolated my muscles well. Behind-back wrist curls with a partner forcing more reps hammer my inner forearms, and so did seated reverse wrist curls with a partner. Tore up my forearms all the way. Pinching plates tore up my hands and finished off my grip all the way.

Training Length.
Workout today lasted around 45 minutes. Pretty brief I guess but intense.

Water.
Took in a good amount all day long today.

Jane
12-27-2001, 04:20 PM
whoa there, dont be so hard on yourself. those are some pretty harsh words there, bro. you've got a lifetime to work out these diet/body kinks and whatnot--relax a little and enjoy your life.

Keep up the great lifting! :D

MonStar1023
12-27-2001, 05:22 PM
Jane-
I know what you mean.. but I gotta be hard on myself.. or I dont really achieve too much. If I am not REALLY hard on myself for cheating 2 days.. then Ill cheat 3, or 4, or 5 or a week or two, and just be like "oh well." Which has happened in the past.. aint too pretty watching myself develop a layer of definition-splurring fat.

:rolleyes::rolleyes:

Jane
12-27-2001, 10:53 PM
alright, do what you gotta do. but dont forget whats really important in the process.

lol. sorry i just watched a corny movie so it has affected my advice-giving abilities. when i snap out of it i will be happy to come here to yell at you if thats what you really want. :)

MonStar1023
12-28-2001, 08:34 AM
Jane-
Nah haha its all good dont worry about it. I know whats important and what I am striving to achieve. But I almost have to brutally fight myself to get there sometimes!

:cool::cool:

MonStar1023
12-28-2001, 09:52 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- lean ham + cheese + 1.5 tbsp. cream creese + cofee + Equal + 1.5 tbsp. heavy whipping cream
M2- 1 can tuna + 1 tbsp. mayo
M3- 1/2 cup pecans
M4- Designer Protein bar
M5- low-carb protein shake
M6- low-carb protein shake

Overall Comments.
Felt fat today! Omg I really felt flabby today I am not sure why. I guess because I was wearing a SEMI-tight shirt which totally make me feel like a fat slob... haha wont be doing that again until I weigh 200 lbs.!! Damn.. I cant stand being like this I feel like such a flat blimp. :mad::mad:

Pain/Soreness.
Lats and rhomboids are sore along with upper forearms and biceps. Rear delts are hurting too. Overall pretty sore. Chest is a little sore. Going to hit up some legs tomorrow.

Sleep.
9.5 hours sleep last night. Slept really well.. some really whacked dreams though!

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix, 15 mg. herbal ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount. At one point I felt very thirsty so I quickly gulped around 30 oz. of water. :D:D

The_Chicken_Daddy
12-28-2001, 12:04 PM
Originally posted by MonStar1023

9.5 hours sleep last night. Slept really well.. some really whacked dreams though!

were you stuck to your bed sheets?

or at least to the inside of your Y-fronts...

Jane
12-28-2001, 08:29 PM
Originally posted by MonStar1023
I know whats important and what I am striving to achieve. But I almost have to brutally fight myself to get there sometimes!


actually i meant more along the lines of what is important in life. family, friends, etc, that sort of thing. :) i make the mistake of sometimes letting my reaching for fitness goals interfere with my personal life and sometimes I might snap at people or be moody if lifting isnt going well. thats the kind of thing I meant. Just try to stay happy no matter what :D

Jane
12-28-2001, 08:30 PM
and thats why i apologized for being corny :)

MonStar1023
12-28-2001, 10:09 PM
The_Chicken_Daddy-
Haha yeah I basically was.. I was so tired I slept 9 and a half hours straight through without waking up at all. And believe or not I was woken up, in the middle of my whacked out dreams, by the damn dog! God knows how long I would have slept.

Jane-
Yeah I know I try not to let my bodybuilding lifestyle affect my family or friends or my girlfriend, Brittany. Ive been with her for around fourteen months now, which is a long time when your 18, and she knows that I am more moody and miserable when I am dieting compared to when I am cheating..

:rolleyes::rolleyes:

Jane
12-28-2001, 11:00 PM
hey i read about your thing with getting too comfortable and "I can afford to cheat". I did the same exact thing recently. Sucks huh? :) all that work gone byebye. we'll come back, dont worry.

MonStar1023
12-29-2001, 08:33 AM
Cardio.
None.

Diet.
M1- 1 scrambled egg + cheese + 2 tbsp. peanut butter + cofee + Equal + 1 tbsp. heavy whipping cream
M2- 1 can tuna + 1 tbsp. mayo
M3- (postworkout) 2 scoops whey protein + 2 tbsp. heavy whipping cream + 1 tbsp. flax seed oil
M4- big bowl of spaghetti + Ragu sauce + 2 scoops of vanilla ice-cream.. YUM! :p:p
M5- Nature Valley bar

Overall Comments.
Felt very annoyed today. Maybe because its my third of this low-carb crap. I dont know I just got really agitated with everyone but my girlfriend. I mean my stupid a*s Mom pissed me off, just every little thing that didnt go my way really made me mad. Oh well. Too much stress today! Felt flabby.. but that's nothing new. I also couldnt weigh myself because I didnt get to the gym.. :mad::mad: Wow that carb-up meal really tasted yummy! I ate so much damn spaghetti it was NUTS! I just kept shoveling it in just like Rob Faigin suggested, eventually I just couldnt stand the taste, or the smell. So I moved onto my 2 scoops of ice-cream and damn were they good! Damn I do have to admit that I feel like one fat son of a b*tch after eating that spaghetti and ice-cream.. hehe.

Pain/Soreness.
Chest a little sore. Side and rear delts are really hurting. My traps are definitely still sore and so are my lats. Rhomboids definitely hurting too and upper forearms as well.

Sleep.
8 hours sleep last night. Slept really well.. woke up and felt pretty well rested.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix, 15 mg. herbal ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 5g creatine + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Quads, Hamstrings, Calves.
Barbell Squats 275x8; 275x7; 275x6
Leg Ext. 150x10; 150x10; 150x10
Barbell Stiff-legged Deadlifts 135x8; 135x7
One-leg Curls 60x10; 60x10
One-leg Calf Raises (dropset) 60x15, 40x8; 60x12, 40x6

Training Comments.
Had to totally f*ck up my entire routine because of my stupid mother-f*cking as*hole parents! Them being selfish sons of b*tches totally messed up my entire godd*mn routine. I had to workout in my f*cking basement where I NEVER workout. I didnt have a spot for anything at all... :mad::mad: I didnt have a f*cking ride to the godd*mn gym thanks to them. Workout was VERY intense since it was in my basement though. Really went nuts with the squats. Havnt done squats in a LONG time. Really felt good about them though. Hammered my quads and glutes, also they were hitting my low-back. Hams got a good workout I guess. DO NOT compare these weights to my normal weights on leg ext. and leg curls... this is a totally different machine. Calves actually got HIT HARD. Wow tore up my calves with the drop sets.

Training Length.
Workout lasted a brief 25 minutes. INTENSE!

Water.
Took in a pretty good amount I guess. Really need more though.

MonStar1023
12-30-2001, 10:39 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 2 scrambled eggs + bacon + cheese
M2- 1 can tuna + 1 tbsp. mayo + 1 tbsp. peanut butter
M3- chicken breasts + little cream cheese dip
M4- handful of walnuts

Overall Comments.
Feel FAT as a pig today wow... its that damn carb-up meal thats killing me! Felt like such a big fat blob today. Wow. Definitely those carb-up meals that are killing me.

Pain/Soreness.
Wow... VERY sore today. Damn. Calves are killing me. I mean totally aching from every angle. Quads really arent that sore. Hamstrings are beat up badly. Very sore. My glutes are also really hurting badly! Traps are still sore along with my back.

Sleep.
10 hours of sleep last night! Wow- really slept well. Woke up once I think but fell right back asleep very quickly. Damn its gonna be hard for me to get back on school hours getting 7 hours sleep a night!

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount, but need more tomorrow.

The_Chicken_Daddy
12-30-2001, 11:42 AM
doesn't Rob suggest stevia over stuff like equal?

Marcel
12-30-2001, 07:43 PM
So how have you liked the routine so far? Rob suggests working out everyother day huh?

MonStar1023
12-30-2001, 08:24 PM
Marcel-
So far I like everything. I took off Christmas day and the day after from dieting all together. So that pretty much f*cked me over. But oh well we all make mistakes I guess.

I am trying to get back on 110% and stay on. Hopefully it wont be a problem. Keep checking out my journal and wish me luck!

Yes Rob does suggest training every other day.
:cool::cool:

MonStar1023
12-31-2001, 10:02 AM
Cardio.
None.

Diet.
M1- 3 scrabled eggs + cheese + coffee + Equal + 2 tbsp. 1/2 & 1/2
M2- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil
M3- 1 can tuna + 1 tbsp. mayo
M4- grilled chicken + green salad + pecans + cheese + vingegar dressing
M5- ground beef + green salad + 1 tbsp. Italian dressing
M6- coffee + Equal + 1/2 & 1/2

Overall Comments.
I didnt get to weigh myself once again.. celebrated the start of 2002 with a diet day! I was actually really glad that I survived tonight without cheating on my diet. I know that sounds ridiculous but I almost have to fight myself a lot of the time to actually stick my NHE Eating Plan. With the NHE I really dont get too many cravings but still I just have to tell myself.. wait a day youll get ice-cream. Hehe.. :D:D Anyway felt pretty fat today. And tonight I decided to measure my waist right along my naval and I was a fat 39.5 inches. What a shame. At least that will give me motivation to train harder, and get my waist down. I seriously would like to see my waist at around 32-33" by summer time. Hopefully NHE will help me get there. Felt pretty good today though. Got a good amount of sleep and ate at Ruby Tuesday's for dinner. Had a grilled chicken salad which was actually really tasty with pecans and cheese etc. My entire carb count for the whole day was around 25-30g I would say, or less. Rob recommends 30-60g per day and I know I am staying under that. Sometimes my protein intake should be higher I know.

Pain/Soreness.
Wow lower body was REALLY aching today. Damn must have been those squats. Hamstrings, inner thighs, glutes are all hurting. My calves are really killing me! Damn.. lats are still a TAD sore. But I should be okay. I have a feeling tomorrow my forearms/grip are going to be killing me..

Sleep.
8.5 hours sleep last night. Wow that was a lot of damn sleep again. Didnt sleep as well as the past few nights though..

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine in the afternoon. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Chest, Delts, Triceps, Forearms/Grip.
Weighted Dips (bodyweight +) 60x8; 60x7; 60x6
Flat Dumbbell Flyes 60x8; 60x8; 60x7
Pec-deck Flyes 150x9; 150x8
Seated Dumbbell Presses 60x6; 60x6; 60x6
One-arm Dumbbell Side-laterals 30x8; 30x8
Alt. Dumbbell Front-laterals 30x7
Lying EZ-bar Ext. 100x7; 100x6
One-dumbbell Overehead Ext. 30x10
One-dumbbell Kickbacks 20x12
Timed-holds CoC #2 :20; :10; :5; :5
Pinching Plates (three tens) left :23; :11 - right :19; :5
Thick-bar Wrist Roller 30x4; 40x4
CoC #1 10x9

Training Comments.
Wow. INTENSE overall workout. My fingers are hurting so badly typing this right now. Grip work is HARD as a motherf*cker. Anyways.. aside from that, dips hit pecs very hard. Had to workout in my damn basement again so my routine was changed up a little bit. Flat flyes hit pecs hard also. Different dumbbells so my weights were a little off but oh well. Pec-deck really hammered my pecs also. Good squeeze with pec-deck. Overhead presses hit my front and side delts hard. Didnt have a back support that I am used to, and thats why I coudlnt handle my normal weights. One-arm laterals really isolated my side-delts I am thinking about including them from now on. Alt. front raises hit my front delt really well too. Triceps got a good workout. Handled some good weight I guess with lying ext., good stretch with the overhead, and good contraction with the kickbacks. Then onto my grip/forearm routine. DAMN! INTENSE. Started off with some timed-holds with the CoC #2. I couldnt even close the damn thing with two hands. So my timed holds were basically holding the CoC #2 with one hand, around an inch from, fully closed. Probably 80% closed. Did 4 sets of them for each hand. Really beat up my fingers and hands well. Then I moved onto pinching plates. Handled 3 ten pound plates per hand which I didnt previously think I could do. That was good I guess. Realized my pinching strength on my left hand was stronger then that of my right hand. Then I moved onto the wrist roller. Did a variation kinda. I read about this in John Brookefields book. I stood in front of the smith-machine bar, the smith-machine bar was at waist-level I guess. I put the weight on the ground with the rope of the wrist roller running overtop of the bar, and wrist rolled it from there. This way my hands werent jumping all over the place. It was very controlled, and really isolating my forearms. By the way, ONE rep is me rolling the weight all the way up to the bar, from the ground. Really HAMMERED my forearms well. Finishing off with some reps with the CoC #1. Couldnt complete a full rep again. Did reps to around 80% of closure.

Training Length.
Workout lasted around 50 minutes. Around 15-20 minutes were spent on my forearm/grip routine though. :rolleyes::rolleyes:

Water.
Took in a good amount I guess. I have been drinking coffee lately and I need to make up for that with extra water.

MonStar1023
01-01-2002, 11:56 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

:mad::mad: ..damn I cant stand that AM cardio!

Diet.
M1- 3 scrambled eggs + cheese + coffee + Equal + 1/2 and 1/2
M2- 1 can tuna + 1 tbsp. mayo + 1 tbsp. peanut butter
M3- small frozen steak + 1 tbsp. mayo + 1 tbsp. peanut butter
M4- 1 scoop whey protein + 1 tbsp. peanut butter + coffee + 1/2 and 1/2 + Equal

Overall Comments.
Felt good today I guess. Still feel really soft in my stomach and lower chest area. Hopefully that wont last much longer. Diet going well. No real cravings lately which is good. And tomorrow night I get my spaghetti and ice-cream.. :p:p Cant wait for that! Going to hit back tomorrow I think with my revised routine.. see my post.

Pain/Soreness.
Chest is really sore. Front and side delts are both hurting, my forearms are kinda sore I guess, not like I thought they would be. Back is actually sore.. damnit. I guess Ill have to take 2 days off until I do my back workout. Hamstrings and glutes and inner thighs are still hurting. Calves are also still hurting pretty badly.

Sleep.
Slept a big 10 hours last night! Haha got a pretty good sleep. Again had some pretty weird dreams though.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount, need more tomorrow though.

The_Chicken_Daddy
01-01-2002, 02:06 PM
does rob say that cardio is mandatory during the weight loss diet plan?

oh, and answer my sweetner question from above you pleb.

MonStar1023
01-01-2002, 02:14 PM
The_Chicken_Daddy-
Whatsup bro? I do not think that Rob totally says that cardio is mandatory. But being active helps. He rather talks about how important your diet is and watching your carbs etc.

As for the sweetner question the reason that I did not reply right away is because I had to look it up. After looking through the book I cant find anything on it. I am pretty sure I remember reading him saying something about it but I am not sure. Maybe ask the doc he knows the book better then I do. Sorry bro.

:cool::cool:

The_Chicken_Daddy
01-01-2002, 02:55 PM
you should see if ask rob has anything on the site.

Marcel
01-01-2002, 05:08 PM
Chicken Daddy - Maybe you should go look for that answer eh pleb! If you dunno the site just ask man...

MonStar - I was reading your journal and you are hard on yourself and that's the way it should be! I mean you get pissed off like a mofo when you cheat and I think that getting pissed off like that will eventually stop you from cheating and shiat. I like the no BS attitude tell it how it is! I think its stupid when people cheat and then are like oh well tomorrow I'll do this and that! Keep it up bro your doing a good job!:cool:

MonStar1023
01-01-2002, 05:22 PM
Marcel-
Whatsup bro? Thanks for the positive reply. Appreciated. Yeah I get so goddamn pissed off when I cheat. Some people are just like "yeah too bad, only live once mine as well eat good food." I am more thinking "only live once mine as well LOOK good."

:cool::cool:

Marcel
01-01-2002, 05:32 PM
Thaz right bro!:cool:

MonStar1023
01-02-2002, 11:02 AM
Cardio.
None.

Diet.
M1- 3 scrabled eggs + 1 tbsp. Ceasar dressing + 2 strips bacon + coffee + Equal + 1/2 and 1/2
M2- Protein Diet bar
M3- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil
M4- big bowl of spaghetti + 2 scoops ice-cream.. :p:p

Overall Comments.
Weighed 223 lbs. preworkout today. That was an improvement I guess. Damn workout was tough today. Back to school tomorrow.. :(:( Ice-cream sure was damn good tonight! Tasted so good I ate it all slow and made sure that I really enjoyed it.

Pain/Soreness.
Nothing is really THAT sore today. Feel pretty good overall. Calves maybe are still aching. Glutes maybe a tad not really though. Everything feels good and ready to go.

Sleep.
10 hours of sleep last night. This has been great and all but as of tomorrow it is going to drop down to around 7 hours approximately with school. Damnit!

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 2x today, 5g creatine + 5g glutamine peptides postworkout. 5g creatine + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Back, Traps, Biceps, Forearms/Grip.
Deadlifts 315x7; 335x5; 360x4
Wide-grip Front Chins (bodyweight) x8x7x6
Bentover Underhand EZ-bar Rows 200x7; 205x6
Barbell Shrugs 225x8; 250x6; 260x5
(supersetted with)
Dumbbell Static Shrugs 70x6; 80x6; 90x5
Barbell Curls 95x7; 105x5
Alt. Crossbody Dumbbell Hammer Curls 30x10; 40x7
Timed-holds CoC #2 :18 each hand
Pinching-plates (3 tens) left :31 - right :14
Thick-bar Wrist-roller 25x5
Seated Barbell Wrist Curls 125x25
Barbell Reverse Wrist Curls 75x18
CoC #1 x9

Training Comments.
Workout was INTENSE... WOW. I am defintely going to go and buy some straps this weekend for this workout. Damn my hands are KILLING me. Deadlifts with chalk and no straps BEAT up my hands and forearms completely. I havnt done full ROM deads in a long time. I almost forgot how totally taxing they are on your entire body. I KNOW that I could have gone a lot heavier if it wasnt for my hands/grip. Hit my low back hard though along with my traps. Chins were just a b*tch. I never liked them at all, and they have always been one of my week points. Need a spotter to assist me on all 3 sets. What a f*cking p*ssy. Really am considering putting them first in my workout. Also deads basically f*cked up my low-back so bentover rows were a b*tch too. Second set went better then first though. I really think that my back responds better going chins, rows, and finishing with deads. I could be wrong, but well see. Traps got beat up with the superset. Beat up REALY badly actually. Hold for a few seconds at the top of the dumbbell shrugs. Bb curls hit biceps well, cheated on my last rep on both sets I think. Little too much back. Hammers went well. CoC timed-holds hit fingers and hands hard, still couldnt fully close it. Pinching plates surprised me how much stronger my left hand is then my right, in pinching strength. Wrist roller hit forearms hard. Wrist curls and reverse wrist curls HAMMERED my forearms and wrists. Wow great burn and excellent exercise. Finishing off with CoC #1 reps, still cant fully close the #1. Jeez. :rolleyes::rolleyes:

Training Length.
Workout lasted around 55-60 minutes. Took longer because all the idiots at the gym using my weights.

Water.
Took in a good amount all day long today.

The_Chicken_Daddy
01-02-2002, 12:07 PM
hey Marcel, what does the word rhetorical mean to you?




There is something on his site but after re-reading he says that stevia is better but equal won;t make [i]that much difference

MonStar1023
01-03-2002, 05:35 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 3 scrabled eggs + cheese + coffee + Equal + 1/2 and 1/2
M2- turkey breast + chicken salad + mayo
M3- tuna + 1 tbsp. mayo + 1 tbsp. peanut butter
M4- frozen steak + 1 tbsp. mayo + coffe + Equal + 1/2 and 1/2
M5- 2 scoops whey + 1 tbsp. peanut butter

Overall Comments.
Feel okay today I guess. Kinda flabby since last nights carb-feast meal hehe. I am actually going to pick-up some Ben & Jerrys for my 2 scoops this Saturday night. Damn I am actually really enjoying this diet! :D:D Towards later on in the day.. around 6-7 PM I started to feel REALLY fat. Like big time. Almost right after my last meal. I am not sure why. Dont know what the heck the problem is. This happens every now and then, Ill just feel SO fat and flabby. And a lot of times Ill look at my forearms / upper arms, and theyll look SO TINY. I dont know how I do this sh*t to myself..

Pain/Soreness.
Traps are VERY sore. Upper and middle traps both are killing. Also the entire region across my upper back. Not necessarily my lats, is really hurting. Lats and rhomboids are always hurting though. Lower back is really killing. Hands, and forearms are also aching pretty badly. Chest kind of feels a little sore. Depending how it feels tomorrow I might take another day off before hitting my pecs.

Sleep.
6-7 hours sleep last night. I would say last night, was the worst night I have ever had sleep wise. Went to bed around 10:00 PM, and then woke up at 2:30 AM. Tried SO hard to go back to sleep, but I just layed there. 4:00 AM finally roles around and I fall back asleep. I sleep through my alarm clock because I was so tired, I now I have to do my f*cking cardio in the afternoon. What a disaster. I took my GNC Sleep Formula before bed too! This bullsh*t better not happen again tomorrow. :(:(

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount. Definitely need more though!

The_Chicken_Daddy
01-03-2002, 09:58 AM
you're prolly sore all the time cause you're always thinking about it and writing graphic details about it.

just forget it and accept you're gonna be sore!

also, stop being so hard on yourself. You sound like a suicidal manic depressive. quit it! :)

MonStar1023
01-03-2002, 12:46 PM
The_Chicken_Daddy-
Yeah I know what you mean about being sore... damn. I just write about my pain/soreness just so I can look back and see how certain exercises affect me, etc.

I am always hard on myself. Just because thats they only way I can stick to what I am doing and stay focused. I guess everyone is different.

:cool::cool:

MonStar1023
01-04-2002, 06:45 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 2 scrabled eggs + 1 tbsp. Ceasar dressing + 2 strips bacon + coffee + Equal + 1/2 and 1/2
M2- Myoplex low-carb shake
M3- Designer protein bar
M4- turkey breast + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M5- coffee + Equal + 1/2 and 1/2 + cheese + mayo

Overall Comments.
Feel damn flabby today.. cant stand this feeling. I am not really sure why. Carb-up meal was 2 days ago. Cant figure out what the h*ll my problem is. Hopefully it wont last long. I am thinking that its just the shirt that I am wearing.. hehe. Seriously though I felt FAT and BLOATED all day long. No joke. My stomach felt more fat and soft and flabby than usual. Chest felt soft and flabby. Just everything felt completely terrible. I dont know what the f*ck my godd*mn problem is! I have been on this diet a while and I dont understand whatsup with the slow results..? :mad::mad:

Pain/Soreness.
Traps, back, lats, all stil very sore. Forearms are pretty sore too.

Sleep.
8 hours of sleep last night. Slept really well for the most part. Needed to make up for last night. :D:D

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a bad amount, felt really really thirsty at one point.

MonStar1023
01-05-2002, 10:03 AM
Cardio.
None.

Diet.
M1- 2 strips bacon + 1 tbsp. peanut butter + turkey breast + coffee + Equal + 1/2 and 1/2
M2- 1 can tuna + 1 tbsp. mayo
M3- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil + green salad + oil-vinegarette dressing
M4- big bowl of spaghetti + Ragu sauce + 2 Oreo ice-cream sandwiches

Overall Comments.
Today preworkout I weighed around 223 lbs. Not really focusing on my weight too much. I weigh the same as I did a few days ago. And I know water weight can flucuate a few pounds day-to-day. Damn that carb-up tasted good! Spaghetti tasted SO damn good. The Oreo ice-cream sandwiches. Tasted great though. I was going to go with some Ben and Jerry's but I decided to just stick to the ice-cream sandwiches hehe. The fat content was the same.

Pain/Soreness.
Traps and upper back still sore. Lats are still aching. My forearms arent really sore anymore. Lower back still pretty beat up.

Sleep.
9 hours of sleep last night. Slept really well for the most part.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides postworkout. 5g creatine + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Chest, Delts, Triceps.
Weighted Dips (bodyweight +) 25x10; 50x8; 75x6
Flat Dumbbell Presses 90x10; 100x7; 105x6
Flat Dumbbell Flyes 60x8; 70x6
Seated Dumbbell Overhead Presses 60x8; 65x6; 70x4
One-arm Dumbbell Side-laterals 25x10; 30x8; 35x6
Lying EZ-bar Ext. 95x10; 110x6
One-dumbbell Overhead Ext. 25x10; 35x6

Training Comments.
Great overall workout. Felt really great after today's training session. Good intensity, good overall workout. I think its because I took the past 2 days off from training. Weighted dips went great. Started off too light so I doubled that, and then did 3 quarters to finish. Flat presses HAMMERED my pecs. Went all the way up to the 105s. I was going to go for the 110s.. I seriously was about to, but I just decided to back off and concentrate more on form and contraction and wait a few weeks. I would like to be able to ge the 110s eventually for 4-6 reps. Flyes stretched pecs out really well. Overhead presses f*cked up my delts well. I hate overhead presses SO MUCH.. wow. Good intensity though I guess. Laterals were good. Maybe a TAD too much trap involvement towards the end of the sets. Triceps got a great workout. Lying ext. beat up my tris. First set was a little too light in weight, so I upped it 15 lbs. and had some trouble. Overhead ext. went well. Good overall workout.

Training Length.
Workout today lasted approximately 45 minutes. Good intensity, good duration.

Water.
Took in a good amount today.

syntekz
01-05-2002, 10:09 AM
That GNC sleep formula any good?

MonStar1023
01-05-2002, 10:26 AM
syntekz-
Whatsup bro? Yeah I really like it it always gives me really deep sleep.. some crazy a*s dreams sometimes but.. here are the ingredients..

Per Capsule.
Kava Kava Root Extract 90 mg.
Griffonia Seed Extract 50 mg.
(5-Hydroxy-L-Tryptophan = 10 mg.)
Melatonin 2 mg.

:cool::cool:

MonStar1023
01-06-2002, 09:44 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 2 strips bacon + turkey breast + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- grilled chicken Ceasar salad + cheese
M3- Myoplex low-carb protein shake
M4- Atkin's protein bar

Overall Comments.
I was looking back at when I started and I have been on the NHE Eating Plan for around 3 weeks with a total of 2 off-days. It kinda felt like longer. Oh well.. things are looking good so far. Still definitely feel fat today. Obviously due to my carb-up meal last night. Hopefully this fat feeling wont last long. My Senior Ball is coming up on February 2nd or 3rd I think. Have to be looking sharp for that!

Pain/Soreness.
Chest is very sore along with my triceps. Traps are still hurting too..

Sleep.
Had a good solid 9 hours sleep last night. Slept really well and woke up well rested.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 15 mg. herbal ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount today.

MonStar1023
01-07-2002, 07:17 AM
Cardio.
None.

Diet.
M1- 4 hot wings + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- green salad + tuna salad + Italian dressing
M3- Myoplex low-carb shake + Atkin's choclate bar
M4- 1/2 Nitrotech bar + Carbolite choclate bar :p:p
M5- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil + 1 tbsp. peanut buter

Overall Comments.
Feel okay today. Felt pretty lean this morning when I first woke up.. that really didnt last too long though. :rolleyes::rolleyes: WOW.. felt FAT AS HELL today. Jesus.. I dont know what the HELL is wrong with me. I felt BLOATED, like totally holding a TON of water, totally just full of air or something, just totally fat and disgusting. I added up all of my carbs and at the MOST I took in around 40g today. I mean at the MOST. I am thinking that its the maltitol or whatever in the choclate bars or something. Cant figure out what the f*ck the problem is but this is RIDICULOUS. I mean I seriously cant go around feeling like a fat blob. It just makes me feel like I havnt gotten anywhere at all since 3 weeks ago. :(:( Jeez I just wanna sleep I feel so damn FAT!

Pain/Soreness.
Chest sore, triceps also still sore. Everything else feels pretty good for the most part.

Sleep.
Had around 7.5 hours of sleep last night. Slept well but need to get a good 8 hours to really feel well-rested. Needed a nap but really didnt have time for one.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 15 mg. herbal ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Quads, Hamstrings, Calves.
One-legged Ext. 80x10; 105x8; 135x6
Barbell Squats 255x8; 275x6; 300x6
One-legged Curls 60x10; 80x8; 105x6
One-legged Calf Raises (dropset) 60x12, 40x8; 20x6; 60x10, 40x8, 20x6

Training Comments.
Workout went okay. First of all I had to workout in my basement. I cant decide if I should just start doing legs in my basement because I have access to a squat rack or what. I dont have a spotter though so I cant go ALL out. But I really cant go all out with the leg presses at the gym either.. Anyway leg ext. really exausted my quads. Hit them hard, got a good contraction. Squats BEAT UP my entire lower body completely. Lower back was aching too. Hit my glutes and quads both VERY hard. Great exercise. Leg curls hit my hams hard. Calf raise dropsets were a GREAT burn in my lower legs. Really beat the sh*t outta them. :D:D

Training Length.
Workout only lasted 25 minutes! Damn VERY brief and intense.

Water.
Took in a pretty good amount today.

MonStar1023
01-08-2002, 12:46 PM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 5 hot wings + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- green salad + cheese + boiled eggs + Italian dressing + Carbolite choclate
M3- Myoplex low-carb protein shake + 1 tbsp. peanut butter
M4- turkey breast + green salad + Italian dressing
M5- tuna salad + green salad

Overall Comments.
Felt pretty good today I guess. Pretty well-rested etc. for the most part. Really didnt feel all that fat today which is obviously a good thing. Going to check my weight tomorrow at the gym.

Pain/Soreness.
Calves were sore, along with my pecs a little, and maybe my tris. Not real sore anywhere today which was surprising.

Sleep.
8 hours of sleep last night. Had a good solid 8 hours. Felt well-rested today.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 15 mg. herbal ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount all day long today.

MonStar1023
01-09-2002, 06:40 AM
Cardio.
None.

Diet.
M1- 5 hot wings + coffee + Equal + 1/2 and 1/2
M2- green salad + chicken salad + Italian dressing
M3- Atkin's low-carb protein shake
M4- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil
M5- tuna salad
M6- Nature Valley bar + big bowl of spaghetti + 2 scoops ice-cream :p:p

Overall Comments.
Feel alright today. Little tired.. need more sleep tonight I think. Well see what happens. Really looking forward to my carb-up meal tonight. I am thinking about adding a few grams of arginine to my carb-up meal tonight. Well see.. actually felt pretty lean today for the most part. Surprised to actually feel leaner than usual. Maybe because this is my 4th day of low carbs.. preworkout today I weighed 223 lbs. I definitely have NOT changed from that weight in a long time. I guess thats good and bad in a way. Oh well. Carb-up meal was a LOT later then it should have been. Rob recommends 90 minutes prior to sleep mine was around 30 minutes prior to sleep. :rolleyes::rolleyes:

Pain/Soreness.
Calves still sore, nothing else is really all that sore. Looking forward to a good workout today.

Sleep.
7.5 hours of sleep last night. Slept well I guess. Need more sleep though.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 15 mg. herbal ephedra 3x today, 5g creatine + 5g glutamine peptides. 5g creatine + 600 mg. ALA + 3g l-arginine with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Back, Traps, Biceps, Forearms/Grip.
Wide-grip Front Chins (bodyweight) 10x9x7
Bentover Underhand EZ-bar Rows 195x8; 205x6
Deadlifts 345x7; 360x5; 375x3
Barbell Shrugs 295x7; 300x6; 305x5
(supersetted with)
Dumbbell Static Shrugs 80x7; 90x6; 100x5
Barbell Curls 95x7; 110x6
Alt. Crossbody Dumbbell Hammer Curls 35x9; 45x7
Timed-holds CoC #2 :21 each hand
Thick-bar Wrist-roller 25x6
Seated Barbell Wrist Curls 145x23
Barbell Reverse Wrist Curls 95x12
Pinching-plates (two tens) left :60 - right :60
CoC #1 left x15 - right x12

Training Comments.
Workout today went well. Too long in duration so I need to speed up my rest-times in between sets but that can be done easily. Used straps this workout.. which I feel allowed me to handle maybe some heavier weights without worrying about my grip giving out. Chins were a good exercise. Hit my lats and rear delts hard. Trying to get my strength up on those.. bentover rows went well. Got a spot for my 2nd set of bentover rows and my spotter said he thought I could go heavier. Oh well. Deads were INTENSE. Hit my whole body pretty well. Good exercise. Bb supersetted with db shrugs HAMMERED my traps. I cant decide if I like that superset or not. Seems very taxing on my grip and hands rather than my traps. I dont think I like bb shrugs at all. Barbell curls went well. Cheated a tad on my last few reps. Alt. hammer curls beat up my brachialis and my forearms really well. Good exercise. Forearms were TORN apart along with my hands in forearm/grip workout. Timed holds tore my fingers apart. MESSED UP my order of exercises. :mad::mad: Somehow I forgot to do pinching plates right after timed-holds. So that f*cked up my pinching plates completely. Thick-bar wrist roller was pretty intense. A thick-bar is a lot harder than a thinner bar. Really beat up my forearms well. Wrist curls hammered my inner forearms all the way. Reverse wrist curls beat up my outer forearms completely. Finally got to my forgotten exercise and couldnt handle my normal weight because my forearms were beat. Only could use 2 ten pound plates instead of my normal 3 and held them for 60 seconds in each hand. Finished with CoC #1 reps which beat up my hands also.

Training Length.
Workout today lasted around 65 minutes. TOO LONG! Need to stay around 35-45 minutes in my opinion.

Water.
Took in a good amount all day long today.

MonStar1023
01-10-2002, 06:06 AM
Cardio.
(PM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Slept in this morning so I didnt do my cardio in the AM. What a lazy f*ck! tuttuttuttut

Diet.
M1- 5 hot wings + coffee + Equal + heavy whipping cream
M2- green salad + Italian dressing + chicken salad
M3- Atkin's protein shake + Protein Diet bar
M4- Myoplex low-carb shake + Carbolite choclate
M5- few slices of bologna + 1 tbsp. peanut butter

Overall Comments.
Felt kinda fat today. Nothing major. Nothing new I guess. Hehe.. :rolleyes::rolleyes: I guess this diet is working pretty well. My strength is looking pretty good and I think I am slowly losing the fat. I hope!

Pain/Soreness.
Entire back is KILLING. Traps, lats, rhomboids, lower back, rear delts, everything. Forearms are kinda aching. Calves are still sore as well. Obliques hurt also. Back is KILLING!

Sleep.
6.5 hours! sleep last night. :mad::mad: What a JOKE! Need to get at LEAST 7 hours per night and I solid 8 hours would be much better. I had a 90 minute nap though in the afternoon which was great and reenergizing.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 15 mg. herbal ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount today.

Marcel
01-10-2002, 10:40 AM
Bro do your cardio on later on in the day...I find that to be better when I don't lift weights that day...If I feel hardcore on a non-lifitng day I will do some sprints in the morning and 30 min intervals later on.:cool:

Hot Shot
01-10-2002, 11:57 AM
I see that you take flaxseed oil with your post workout shake which is not a good thing because it will slow absorbtion.

The_Chicken_Daddy
01-10-2002, 12:02 PM
lol.

MonStar1023
01-10-2002, 01:27 PM
Marcel-
Yeah well see what happens bro. I usually do my cardio first thing in the morning on an empty stomach. Usually doesnt make too much of a difference though if I wait until later in the day.

Hot Shot-
I am following Rob's recommendations to a T. He recommends flax seed oil postworkout with whey protein powder. He claims that the omega-3 fats etc. have all kinds of benefits etc.

:cool::cool:

MonStar1023
01-11-2002, 06:41 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 3 eggs + 1 tbsp. Ceasar dressing + coffee + heavy whipping cream + Equal
M2- pepperoni + cheese + 1/2 Designer protein bar
M3- Myoplex low-carb shake + Carbolite choclate
M4- Protein Diet bar
M5- few slices of cheese

Overall Comments.
Felt pretty good today. Felt kinda flabby and soft. Oh well.. hopefully I will start to feel leaner as time goes by. In around a week it will my one-month point. I have cheated twice though around Christmas time. Oh well. Wish me luck.

Pain/Soreness.
Back is still aching. Everything else feels okay. Inner forearms are BEAT UP. Wow really hurting.. :D:D

Sleep.
7.5 hours sleep last night. Had a good amount of sleep last night. Feel good.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 15 mg. herbal ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount today.

Avatar
01-11-2002, 08:03 AM
yeah on the NHE, I don't think doing cardio in the pm would hurt at all since you should be in fat burning mode throughout the entire day because your still keeping glycogen levels low.

Monstar when you were doing your cardio in the AM, were you going to the gym on an empty stomach or eating something first. When I start my program next week, I probably will still do cardio first thing in the morning because of convenience, but haven't yet decided if I should down a shake before hand or maybe a shake + fats (like flax). I also gotta decide if I want to do my workout 2 meals before carbload like you do, or the workout the following morning. This diet takes more planning then most.

MonStar1023
01-12-2002, 10:57 AM
Avatar-
Whatsup bro? Yeah I dont think when I do my cardio makes THAT much of a difference. I honestly think that it helps to do it the AM but for the most part that is just personal preference. Yeah I do try EXTREMELY hard to keep my carbs very low. He recommends ~30-60g per day, but I try to say under 20-30g.

Yeah I know this diet does take a hell of a lotta planning to make sure everything is okay. I have seen good results with carbing up a few hours after my training sessions. Seems to work well for me. I can really understand that philosophy and thinking behind both ways though. Are you going to keep an NHE Journal? I think this helps a lot. Good luck bro.

:cool::cool:

MonStar1023
01-12-2002, 11:02 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- few slices of cheese + coffee + non-dairy creamer
M2- 4 hot wings + 1 tbsp. peanut butter + green salad + Ceasar dressing
M3- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M4- bag of mixed nuts
M5- big bowl of spaghetti + Ragu sauce + 2 scoops of ice-cream :p:p

Overall Comments.
Preworkout today I weighed 220 lbs. :D:D Down 3 lbs. from the last time I weighed myself. Felt good because I was having a little trouble dropping below 223 lbs. I know weight isnt too important but today I weighed less, and put up more weight. Very proud of myself today. Damn that carb-up meal tasted SO GOOD! Loved every single ounce... had "Double-choclate Brownie" ice-cream. Wow tasted so great omg.. :):)

Pain/Soreness.
Back and forearms are both still sore. Traps are aching and so is my lower back.

Sleep.
10 hours of sleep last night. Slept pretty wel1l but got interupted a few times because of kids being too loud!

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 15 mg. herbal ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 5g creatine + 5g glutamine peptides + 3g l-arginine + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Chest, Delts, Triceps.
Weighted Dips (bodyweight +) 25x10; 75x7; 85x4
Flat Dumbbell Presses 90x8; 100x6; 110x4
Flat Dumbbell Flyes 60x8; 70x8
Seated Dumbbell Overhead Presses 60x8; 65x6; 75x4
One-arm Dumbbell Side-laterals 25x10; 30x8; 35x6
Lying EZ-bar Ext. 100x8; 115x6
One-dumbbell Overhead Ext. 30x8; 40x6

Training Comments.
Workout went GREAT. Overall workout was terrific. Intensity was all the way up, strength was soaring. Handled 85 lbs. hanging around my waist for dips for 4 reps which was pretty impressive for me. I weigh around 220 so that comes out to 300 plus lbs. Flat presses beat up my pecs.. 90s were pretty easy, 100s werent too bad. 110s were a KILLER! Smashed my pecs hard. First rep of the 110s was tough as f*ck, needed a spotter to assist me. 4th rep was also hard as hell. Flyes hit my pecs hard. Overhead pressed sucked. I just hate those f*ckers. Handled the 75s with a spotter for overhead presses. Laterals hit side-delts hard. Tris got a really good workout. Handled 115 lbs. for lying ext. which was really good for me. Overhand ext. were good too, good stretch etc. Great overall workout today. :cool::cool:

Training Length.
Workout was around 45 minutes. Intense and brief. Great workout.

Water.
Took in a good amount today.

Jane
01-12-2002, 11:09 AM
Originally posted by MonStar1023
Sleep.
10 hours of sleep last night. Slept pretty well but got interupted a few times because of kids being too loud!



Lol. You sound like me ol' granpa. :) Jk. Keep up the good work.

MonStar1023
01-13-2002, 08:28 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 5 hot wings + 1 tbsp. peanut butter + coffee + 1/2 and 1/2 + Equal
M2- 1 can tuna + 1 tbsp. mayo
M3- EAS Low-carb protein bar
M4- few slices of bologna + 1 tbsp. peanut butter

Overall Comments.
Felt fat today... whats the change I guess.. really need to seriously work on leaning out. Maybe start working my abs again.

Pain/Soreness.
Chest and triceps are both very very sore. Back is still a little sore along with my traps. Everything else feels pretty good.

Sleep.
9 hours of sleep last night. Slept pretty well. Woke up to use the bathroom.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount all day long today.

MonStar1023
01-14-2002, 05:51 AM
Cardio.
None.

Diet.
M1- turkey breast + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- EAS low-carb protein bar
M3- green salad + tuna salad + Italian dressing
M4- EAS low-carb protein shake
M5- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M6- few slices of bologna

Overall Comments.
Felt pretty good today I guess. Little drowsy but not too bad. Preworkout I weighed 220 lbs. So thats good I guess. I know weight doesnt matter too much but its good to see that my weight overall is slowly decling. Well see what happens. I really hope to lean out the next few months. Really like this diet a lot.

Pain/Soreness.
Chest and triceps are really aching pretty badly. Delts are also hurting badly. Overall soreness is very very high.

Sleep.
7.5 hours of sleep last night. Slept pretty well but really need to shoot for a good solid 8 hours each night.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Quads, Hamstrings, Calves.
One-legged Ext. 200x10; 220x8; 240x6
Leg Presses 650x8; 725x6; 800x4
One-legged Curls 150x10; 170x8; 190x6
Seated Calf Raises 250x30; 300x20
Leg Press Calf Raises 700x10; 750x9

Training Comments.
Workout went REALLY well today. Another GREAT workout. Worked out at the gym and I definitely like that more then my basement. Hammered my quads with leg ext. Good contraction and really felt like my quads were pre-exausted for the heavy leg presses. Went VERY heavy on leg presses.. for me at least. Leg curls beat up my hamstrings well. Calves got a great overall workout. Really hit them hard with seated and leg press calf raises. Great overall workout, hit intended bodyparts hard and heavy.

Training Length.
Workout today lasted around 30 minutes. Brief and intense.

Water.
Took in a good amount but need more tomorrow.

MonStar1023
01-15-2002, 01:01 PM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace... HATE AM cardio.. :mad::mad:

Diet.
M1- turkey breast + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- mixed nuts
M3- green salad + Italian dressing + pepperoni + cheese
M4- few slices of bologna + 1 tbsp. peanut butter

Overall Comments.
Felt okay today. Not too fat and obviously not too lean. Still looking forward to eventually when I will be a ripped mofo.. looking forward to carb-up meal tomorrow.. :p:P

Pain/Soreness.
Chest still sore, along with triceps. Quads, hamstrings, CALVES.. all aching. Calves and soleus are really killing me pretty badly.

Sleep.
8 hours of sleep last night. Slept really well I think.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount today.

MonStar1023
01-16-2002, 04:59 AM
One-Month NHE Anniversary.. :cool::cool:

Cardio.
None.

Diet.
M1- turkey breast + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- EAS low-carb protein bar
M3- green salad + tuna salad + oil & vinegar dressing
M4- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M5- big bowl of spaghetti + Ragu meat sauce + 2 scoops ice-cream

Overall Comments.
Felt okay today flabby as usual. Weighed 219 lbs. preworkout today. Slowly decreasing.. which doesnt really matter too much I know but its just kind of psychologically gratifying I guess.. hehe. Carb-up meal tasted DAMN good! :p:p .. ate 2 scoops of Ben & Jerry's Phish Food.

Pain/Soreness.
Quads, hamstrings, and glutes are all hurting. Pecs are hurting too.

Sleep.
7.5 hours of sleep last night. Slept okay I guess, woke up once. Need more sleep though. Also took a 45 minute nap before my training session.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides. 5g creatine + 600 mg. ALA + 3g l-arginine with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Back, Traps, Biceps, Forearms/Grip.
Wide-grip Front Chins (bodyweight) x10x9x8
Bentover Underhand Barbell Rows 200x8; 210x8
Deadlifts 355x6; 365x5; 380x3
Dumbbell Shrugs 90x10; 100x8; 110x6
Barbell Curls 100x7; 110x6
Alt. Crossbody Dumbbell Hammer Curls 40x8; 50x6
Timed-holds CoC #2 :23 each hand
Pinching Plates (three tens) left :5 - right :3
Thick-bar Wrist-roller 35x5
Seated Barbell Wrist Curls 150x25
CoC #1 left x15 - right x15

Training Comments.
Workout went okay today. Considering dropped deadlifts from my routine. I honestly think that they are doing a lot more harm than good. I havnt quite decided yet. Theyre just so totally exausting, they feel more like an Olympic power-lifting movement rather than a bodybuilding style movement. Anyway chins hit lats hard. Good movement.. I used a barbell instead of an ex-curl bar for my bentover rows and I think I really like a barbell more. Not really sure why though.. deads were just a straight-up b*tch. Hate them. I honestly just dont like them at all. They just exaust my whole body and I the rest of my workout is effected by them. WOW on my last set of deads I ended up hitting 380.. and HOLY SH*T.. I have never felt so light-headed. I thought I was going to pass out. I couldnt even see. I wam thinking that it was due to my breathing. :eek::eek: Shrugs hit traps well. Curls and hammers hit my biceps pretty well I guess. Nothing too spectacular though. Forearms got a pretty good workout. Timed holds hit my grip and hands hard. Wrist roller and wrist curls beat up my forearms pretty badly. Dropped reverse wrist curls today because I was running out of time.

Training Length.
Workout today lasted 55 minutes. Needed around 4-5 minutes in between sets of deadlifts.. :rolleyes::rolleyes:

Water.
Took in a good amount of water today.

ericg
01-16-2002, 11:05 AM
I wish you and NHE a happy anniversary

MonStar1023
01-16-2002, 11:08 AM
ericg-
Hehe.. what a joke. I guess I actually keep track of that stupid sh*t...

:rolleyes::rolleyes:

The_Chicken_Daddy
01-16-2002, 11:11 AM
with all them supps you must rattle!

hey MS, would it be too much to ask for a basic outline of the diet?

is it 3 days <30g carbs [what kind of carbs?]
then a carb up over two meals 90 mins before bed [what kind of carbs?]
4 days 30-60 carbs
carb up day over two meals 90 mins before bed


how much fat does he say to consume on low carb days? does he ask you to spread it out over the day?

MonStar1023
01-16-2002, 12:25 PM
The_Chicken_Daddy-
Yeah bro you seem to have a pretty good idea of the diet... heres the basic outline..

Days 1-7 - under ~20g of carbs per day.. forcing your body to switchover from sugar-burning mode to fat-burning mode.

Days 1-3 - around ~30-60g of carbs per day.. protein and fat in every meal.. under 40-50g of protein per meal, no limit on fat, however he suggest eating rationally. Not bacon or sausage, eggs are good, cheese, beef, chicken, turkey, etc.

Day 3, at least 90 minutes before bed, carb-up meal, or 2. You can eat one HUGE carb-up meal mostly starchy carbs and maybe some kind of dessert (like I always do), or 2 smaller carb-up meals spaced a few hours apart.

Days 4-7 - same as days 1-3.

Day 7, at least 90 minutes before bed, carb-up meal.

:cool::cool:

The_Chicken_Daddy
01-16-2002, 02:09 PM
thanks man, i was just thinking, for someone who's been eating relatively low carbs for a long time, the 7 days of <20g carbs may not be all that necessary.

I still don't understand how you can get away with not counting calories. There has to be a point where you have to know what you're eating inorder to make correct admendments to ensure further weight loss.

Maki Riddington
01-16-2002, 07:52 PM
Well I just finished reading you entire journal. I must saythat you have a weakness for cheating but you are doing great! Don't listen to the peeps that say you should tone your self criticism down a notch. It's your journal and you can say whatever you felt at that time.

It's nice once you reach your goal to go back and read this. It will make you smile.

Keep plugging away bro, only 19 pounds left...................

MonStar1023
01-16-2002, 08:21 PM
Maki Riddington-
Whatsup bro? Thanks for reading my entire journal bro I really appreciate it. I DO have a weakness for cheating- but I mean it was like Christmas Day and the day after. Going a month with only 2 cheat days is actually really good for me... the spaghetti and ice-cream is part of the diet bro.

tuttuttuttut

JohnnyAutoParts
01-16-2002, 09:32 PM
word up! here's a tidbit i've been seeing that may or may not help slightly:

I've often read that when doing calves, you should start with an exercise with your legs fully extended (leg press calf raises or standing calf raises) before you get into seated calf movements where your knee is bent (it is key for stimulating calf growth for a reason i am not 100% sure of)........just thought i'd add that since i was looking at the order of your leg exercises........routine looks great, wish i was putting up that kind of weight!

Question? what's up with the sleep formula each night? i've struggled to fall asleep over Christmas Break, but every time i take a sleeping agent, you need a crane to get me out of bed in the morning!

Jane
01-17-2002, 04:15 AM
Originally posted by MonStar1023
Going a month with only 2 cheat days is actually really good for me...


That's awesome. Very inspiring. Keep it up :)

MonStar1023
01-17-2002, 05:42 AM
JohnnyAutoParts-
Whatsup bro? Hey thanks alot for the reply. Yeah I know what your talking about with the calf raises hitting your gastros first and then your soleus muscles. I do seated first only because my soleus muscles are LAGGING big time! Really need to pack some size onto them. But yeah bro this diet really is working well I think you should give it a whirl. The Sleep Formula is basically just to ensure that I get a deep, peaceful sleep. Sometimes with stress or just an intense workout it can really affect the quality of my sleep ya know? With the Sleep Formula I am always sleeping like a baby hehe..

Jane-
Thanks a lot I am really proud of myself for only 2 cheat days. And that was first Christmas so I consider it even more "okay." Even though cheat days mess everything up.

:cool::cool:

aeckhardt
01-17-2002, 09:53 AM
Hey Monstar i think you might have given The chicken Dady some misinformation. Read back your post where you tell him about the diet. You put down ~30 -50 g protein per day on the downcycle, but its ~30-50 g protein per meal. That's a huge difference.

MonStar1023
01-17-2002, 09:54 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- mixed nuts + cheese + coffee + Equal + 1/2 and 1/2
M2- EAS low-carb bar
M3- few slices of bologna + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M4- Myoplex low-carb shake

Overall Comments.
Felt pretty good today. Felt pretty flabby I guess but oh well that's really nothing new.

Pain/Soreness.
Wow VERY sore today. Lats and rhomboids are both KILLING me. Inner forearms are beat up, and so are my hands. Lower back and traps are also killing me along with my rear delts. Calves still hurting.. :cry::cry:

Sleep.
7.5 hours of sleep last night. Slept okay I guess, woke up a couple times. Girlfriend kept calling my cell-phone.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount today, need more.

The_Chicken_Daddy
01-17-2002, 10:01 AM
aeckhardt, thanks for pointing that out. I didn;t realise it said that and i read it as 40-50g pro per meal anyway. I've read up about that on 'ask rob' on extique.

For the carb ups, is it a total carb meal or do you eat protein too?

MonStar1023
01-17-2002, 10:12 AM
aeckhardt-
Yeah bro I know what your saying. My fault I fixed it.. hehe 30-50g per day is nothing!

The_Chicken_Daddy-
My fault bro.

:cool::cool:

aeckhardt
01-17-2002, 10:42 AM
It's supposed to be a purely carb meal, but I think I might start experimenting with adding protein or at least some amino acids.

I also remember doing this diet a couple of months ago and when I did it on the carb ups I just ate whatever the hell I wanted it. It was basically a refeed. Lots of carbs/fat/ protein and the diet still worked well for me. Although obviously if you limit your fat on the carb up then you will get better results. All I can assume about why it worked the other way is that the fat and protein, but specifically all that fat filled me up so that during the carb up meals I never actually ate all that many carbs. Just enough to make me smile and say "Das some good home cookin!"

The_Chicken_Daddy
01-17-2002, 10:57 AM
so the types of carbs you carb up on don't matter?

like cookies and ****?

aeckhardt
01-17-2002, 11:03 AM
No, think about it.

If you don't wanna gain any fat then carb up on any GI carb, but make sure it is super low fat. Basically the only thing to play around with is how many carbs and how much protein. Concentrate on low fat though.

Anytime you eat carbs it should be low fat. Or else the insulin just shuttles the fat to fat cells.

The_Chicken_Daddy
01-17-2002, 11:07 AM
yeah man, but i was just asking if you can get away with eating stuff like that. It's quite flexible if so, cause then if you get mad cravings you got a 'get out clause' and it won;t do your past week dieting in haha...

So any GI carb - he doesn't say use [for example] brown rice over white rice? and so on and so forth.

Marcel
01-17-2002, 11:11 AM
Chigs - Yes he does reccomend starchy carbs over sugary high gi carbs during carb-up.:cool:

MonStar1023
01-17-2002, 11:24 AM
Exactly as Marcel said.. Rob does recommend primarily starchy carbs over simple carbs. Bascially he said starchy are preferred to replenish muscle glycogen. Also he recommends carbohydrate partioning, basically indulging in foods that you want, but not making them the entire meal. For example Ill eat a big huge bowl of spaghetti, and then to indulge Ill have a few scoops of a favorite ice-cream. Twice a week comes around real fast too!

I think adding some carb-up meal supplements like ALA, creatine, glutamine, and l-arginine has really helped with my carb-ups.

:cool::cool:

The_Chicken_Daddy
01-17-2002, 12:16 PM
hey MS, how has your strength been affected since starting this diet?

aeckhardt
01-17-2002, 02:04 PM
If you really wanna carb up well then hit up the oatmeal and low GI stuff like that. But, in this diet it won't make that much of a difference. And yes, Rob does say to stick to starchy stuff.

When I'm on this diet my strength doesn't go down becuase my muscles are usually full from the carb up. The only problem I have is that I'm always bloated with water. But, that's no big deal. In my experience, my routine has more to do with strength than my diet. My body usually adapts really well to whatever I put in it and turns it into energy.

MonStar1023
01-17-2002, 11:42 PM
The_Chicken_Daddy-
Yeah bro believe it or not somehow my strength did go up. I am honestly not sure how it really confused me! I mean I thought that my strength was going to totally drop off. But it keeps gradually increasing. I am getting up the 110 lbs. dumbbells for flat presses, strapping on 80 lbs. for dips. Feeling good about my strength!

aeckhardt-
I dont know bro spaghetti and ice-cream is straight from NHE sample carb-up meals. I guess I could go even more low-glycemic and take the spaghetti out and go with like sweet potatoes or oatmeal like you said but that would take all the fun out of it! Yeah I do feel full of water sometimes too. Watch your water intake during the carb-up meal.. are you taking carb-up supplements?

:cool::cool:

MonStar1023
01-18-2002, 08:50 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 2 scrambled eggs + cheese + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- tuna + 1 tbsp mayo
M3- Protein Diet bar
M4- turkey breast + Myoplex low-carb shake
M5- turkey breast + 1 tbsp. peanut butter

Overall Comments.
Jeez I kind of feel a little bit of a cold/cough coming on an I hope that it goes away fast! I am doubling my vitamin C dosage and making sure that I get a lot of sleep and keeping my stress level LOW.

Pain/Soreness.
Entire back is VERY sore today. Damn my lats and midback are KILLING me.. traps are hurting- not too badly though. Lower back is really aching, and my inner forearms are BEAT down! Feels good though!

Sleep.
8.5 hours of sleep last night... REALLY slept well. Slept straight through and really felt good when I woke up.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in an OKAY amout today- need more especially for the carb-up.

Jane
01-18-2002, 09:23 AM
Originally posted by MonStar1023
making sure that I get a lot of sleep and keeping my stress level LOW.


good job on doing that. I actually have been running into stress related health problems and its affecting my diet/training. Any tips for keeping it low?

MonStar1023
01-18-2002, 09:27 AM
Jane-
I dont know because everyone is different. I personally just try and control my thoughts more or less. If I am going to get all worried about problems with my girlfriend or issues with myself or a big mid-term coming up I am going to stress like crazy ya know? If I can calm down and control my thoughts and not let them take over my entire brain and entire personality, my stress levels stay low. Ill just relieve all my stress when I am working out.

:cool::cool:

I always try and stay very mellow and laid back for the most part.

Jane
01-18-2002, 09:37 AM
Cool man, that sounds like a good plan.

btw, I just had a midterm today. Life would be so much nicer without them. :)

aeckhardt
01-18-2002, 09:48 AM
Watch my water intake as in drink more or drink less. I just pile the water in during carb ups so that it fills my muscles even more. Plus, I don't really mind water bloat since I know it is not fat.

I don't take carb up supplements becuase my other supplements cost enough money already.

One thing to note. I have found that while cutting, although I can not increase muscle mass, I can increase strength. So now, whenever I do a strength cycle, I cut at the same time. It works well becuase then I go to a mass/ higher volume routine, increase the cals and that way I usually am around the same bodyfat %. I might not put on as much strength this way, but all I'm really worried about is mass and bf %.

Just thought I'd throw that at ya. And yeah, eating anything on carb ups is really fun. Maybe try just limiting some of your carb ups to all out food hording since there are so many of them. Like when I do this diet I feel like all I ever do is carb up.

MonStar1023
01-18-2002, 10:34 AM
aeckhardt-
Yeah thats crazy bro.. my strength too has increased as my bodyfat is slowly dropping off.. never thought that it would actually happens like this though. Anyway yeah maybe a lotta water during the carb-up meal would be beneficial. How long does the bloating last? Just right after the carb-up or the next day or what?

Because I usually never feel too bloated I feel a tad flabby.. but thats about it. Also I really dont take in too much water during the carb-up meal.

:cool::cool:

aeckhardt
01-18-2002, 02:02 PM
Well I usually stay water logged until at least the next morning or till the end of my next workout.

MonStar1023
01-18-2002, 07:49 PM
aeckhardt-
Yeah I am definitely going to pack in the water tomorrow night for my carb-up meal. I am really going to try and take in as much as I can stand with that huge bowl of spaghetti that I always eat..

:p:p

MonStar1023
01-19-2002, 08:50 AM
Cardio.
None.

Diet.
M1- Myoplex low-carb shake + 1 tbsp. peanut butter + coffee + Equal + heavy whipping cream
M2- few slices of bologna
M3- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil + 1 tbsp. peanut butter
M4- 4 oz. turkey breast
M5- big bowl of spaghetti + tomato sauce + 2 scoops of ice-cream :p:p

Overall Comments.
Today preworkout I weighed 218 lbs. Felt good about my weight today too. Didnt really feel too fat etc. I mean obviously I still feel kinda fat because I am, but other then that I am okay. I measured my waist this afternoon. I measured at the naval- and my waist, not really flexed or unflexed, was 37 inches. This is down around 2.5 inches from 12-31-2001, where it was 39.5 inches. That made my feel better. I want to get my waist all the way down to 32-33 inches but I dont even know if thats possible. I still have some fat to lose without a doubt so 34 inches is definitely in my limit though. :D:D Damn my carb-up meal tasted SO GOOD. A huge a*s bowl of spaghetti that was so tasty, then 2 scoops of Ben & Jerry's Choclate Chip Cookie Dough.. :angel::angel: Yum!

Pain/Soreness.
Back still aching. Right shoulder was really giving my some trouble during my workout. Both shoulders were hurting but my right was hurting more. Lats and midback are aching, forearms still sore. Right obliques/ribs are hurting too... :(:(

Sleep.
9 solid hours of sleep last night. Thats honestly the way that I want it EVERY single night. 9-10 hours of deep peaceful sleep. Also had a nap for around 30 minutes.. wow really felt like I needed more rest today.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides postworkout. 5g creatine + 5g glutamine peptides + 3g arginine + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Added glutamine peptides to my carb-up meal to push for more glycogen storage.

Training. Chest, Delts, Triceps.
Weighted Dips (bodyweight +) 50x8; 75x6; 90x4
Flat Dumbbell Presses 90x8; 100x7; 110x4
Flat Dumbbell Flyes 60x8; 70x7
Seated Dumbbell Overhead Presses 60x8; 65x6; 75x4
One-arm Dumbbell Side-laterals 25x8; 30x7; 35x7
Lying EZ-bar Ext. 105x8; 120x6
One-dumbbell Overhead Ext. 30x8; 40x6

Training Comments.
Workout today was OKAY. Weighted dips hit my pecs hard. Started with 50 lbs. instead of 25. Went all the way up to 90 lbs. strapped on my waist which is an improvement of 5 lbs. from last week. Felt good too with the 90 lbs. Flat presses HAMMERED my pecs.. my right shoulder was giving me some trouble with flat presses. I dont know if I didnt properly warm-up or what. Right rotator cuff maybe. I dont know if I was just a little sore from my pull day or what. Didnt like the feeling though. 110s were HEAVY as hell. Wow the 110s f*cked up my right hand so badly. Like the bone at the bottom of the palm of my hand. The handle of the dumbbell was basically crushing the bone in my right hand. That seriously messed up my set. I couldnt even think it was hurting so badly. Right shoulder was hurting too. Flyes hurt my shoulders as well.. got a good stretch in my pecs I guess but my shoulders were really aching. Overhead presses went okay. For some reason these didnt bother my shoulders too much. Laterals went pretty well. Too much trap involvement. Tricep workout went really well. HAMMERED my tris with lying ext. Damn beat my tris down with 120 lbs. thats a LOT of weight for me. Overhead ext. went a lot better then last week. Last week the 40s were really giving me some trouble today they felt lighter. Then again today I am sick.. cold/cough/sore throat so that has something to do with my workout. :(:(

Training Length.
Workout lasted 45 minutes. Pretty brief.

Water.
Took in a pretty good amount today. Made a big effort to increase my water intake with carb-up meal. Took in 64 oz. within an hour after my carb-up meal. Couldnt take in too much while I was eating though.. would have puked!

MonStar1023
01-20-2002, 08:42 AM
14-Month Anniversary With Brittany... :angel::angel:

Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- frozen steak + cheese + 1 tbsp. mayo + coffee + Equal + 1/2 and 1/2
M2- 3 oz. turkey + 1 tbsp. peanut butter
M3- 1 can tuna + 1 tbsp. mayo
M4- green salad + Ceasar dreesing
M5- green salad + grilled chicken + oil-vinegarette dressing + cheese
M6- bag of dry unsalted cashews + cheese + decaf coffee + Equal + 1/2 and 1//2

Overall Comments.
Feel okay today. Still soft from yesterday carb-up meal. But damn that tasted SO good! Feel okay today for the most part. Still a little sick though. Cough and cold and a little bit of a sore throat though. :(:( Felt okay other then that.

Pain/Soreness.
Wow aching all over today. Shoulders are KILLING me. Chest is hurting, tris are really hurting.

Sleep.
9.5 hours of sleep last night. Right on track! Slept straight through, had a very deep and restful sleep.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount today. Need to keep it up.

DaChickenShowYo
01-20-2002, 01:33 PM
Just curious, how far down do you go on db shoulder presses? I've been goin to parallel lately.

aeckhardt
01-20-2002, 01:35 PM
MonStar1023, have you tried BFT yet?

Thorazine
01-20-2002, 11:22 PM
Hey MonStar ;)

Hope you don't mind me posting. I plan on sifting through your entire journal, but I'm curious.

How much rest do you take in between your sets?

What you're doing in 45 min would usually take me closer to 1-1/4 hours

Thanks,

Thorazine

Jane
01-21-2002, 08:14 AM
well look who it is! Welcome Thorazine. :)
<--Jenia from bb.com

Good job Monstar, I think you're our prime advertiser.

MonStar1023
01-21-2002, 08:30 AM
DaChickenShowYo-
I usually go down until the dumbells touch my delts, or sometimes down until my hands are about even with my ears... yeah probably close to parallel.

aeckhardt-
I lost you bro sorry... BFT? Whats that all about? Hehe sorry for my ignorance it probably stands for something thats like common sense. If its bodyfat testing then I only have a) a piece of sh*t electronic scale thats always WAY off, and b) a electronic thing at my gym that is always jumping all over the place. So I basically have to use the mirror. And I used to have a caliper but depending on how hard I pinch etc. it varies. I would rather just use the mirror to guage my progress. I know I was probably 15-20% when I started.

Thorazine-
Whatsup bro? Great to see you made it over here. Youll really love it here @ WBB it blows away Elite and the other forums. Anyway, it depends on my rest periods. On basic heavy movements like deads and dips and what not I might take 3-4 minutes sometimes, not usually, but sometimes, and for everything else anywhere from 30 seconds to 2 minutes maybe. Try and make it brief to keep my intensity up.

Jane-
Haha I dont mean to advertise but honestly when I see a member thats intelligent and could contribute valuably to WBB I ask them to start posting over here. Hehe.

:cool::cool:

Thanks for the replies guys.

MonStar1023
01-21-2002, 08:32 AM
Cardio.
None.

Diet.
M1- frozen steak + 1 tbsp. mayo + cheese + hot tea + Equal
M2- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M3- 4 oz. turkey breast + 1 tbsp. peanut butter
M4- 1 can tuna + 1 tbsp. mayo
M5- Atkin's protein bar
M6- 2 string cheese sticks
M7- Atkin's protein shake
M8- 1 tbsp. peanut butter

Overall Comments.
Looking forward to leg workout today. Had to workout early (around an hour after I woke up) so I am curious how my body will react. Preworkout today I weighed 218.5 lbs. Didnt think much of it obviously because I just carbed-up etc. and .5 lbs. is nothing at all. Anyway felt sick today especially after my workout. Had a headache and just felt like my cold/cough worsened. Damn lotta meals today!

Pain/Soreness.
Chest sore.. triceps and delts are also both aching.

Sleep.
8 hours of sleep last night. Slept pretty well but really need to shoot for a good solid 8-9 hours each night. Also took a 30 minute nap after my workout.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Quads, Hamstrings, Calves.
One-legged Ext. 205x10; 225x8; 245x6
Leg Presses 680x8; 750x6; 820x4
One-legged Curls 155x10; 175x8; 195x6
Seated Calf Raises 270x30; 320x20
Leg Press Calf Raises 700x12; 770x8

Training Comments.
Workout went pretty good I guess. Legs were really beat up badly. Quads, ham, and calves all exausted afterwards. Started with leg ext. where I got a good contraction which was good. Pre-exausted my quads pretty well. Leg presses BEAT my entire lower body up badly. Damn really exausted my glutes, hams, and quads. Up 20 lbs. on my heaviest set from last week which was a good improvement. Leg curls went really well. Good contraction on those as well.. so things were looking good. Kept coughing and had a sore throat during my workout which really pissed me off. Seated calf raises were a GREAT burn. Really felt exausted after them. Leg press calf raises beat up my calves also. Rocked my toes back after each set and let my calves stretch out like crazy. Wow I guess I imroved on every exercise. I didnt even realize that. :eek::eek: And I was sick as sh*t too.

Training Length.
Workout lasted around 30 minutes today. Brief for the most part.

Water.
Pretty good amount today. Drank a bit of coffee so need to replenish my body with water.

aeckhardt
01-21-2002, 11:41 AM
BFT as in Beyond Failure Training. I only used the abbreviation because I thought you had posted about it at one time.

MonStar1023
01-21-2002, 11:46 AM
aeckhardt-
My fault bro. Sorry about that. I am all lost and out of it haha. Nah I have never heard of that abbreviation. Anyway I usually go up to failure on most exercises I think. Depending.. the only time I go past failure 1-3 reps is with pull-ups, flat db presses, overhead db presses, lying ez-bar ext., sometimes bentover rows, barbell curls, thats about it. Usually I just get a spotter to help me get 1-2 more reps when I cant get anymore.

:cool::cool:

aeckhardt
01-21-2002, 03:24 PM
Ok. Just throwin it at you becuase I know you love trying all different sorts of routine.

Go to www.nuclearnutrition.com and look in the feature section for the articles on it. I had excellent results from it, even while eating sub maintenance calories.

MonStar1023
01-21-2002, 09:48 PM
aeckhardt-
Hey thanks a lot for the link bro. I am going to read up it and post what I think. Again thanks a lot for the link. You said that you achieved really good results with it? While dieting I am assuming? Thats really impressive bro. Are all of the articles over at Nuclear Nutrition good? I was just scrolling through a few and they seemed very valid...

:cool::cool:

MonStar1023
01-21-2002, 10:59 PM
aeckhardt-
I just read it up and some.. actually a lot of points he makes seems very valid. My only area of concern is perhaps that type of training system quickly leading to overtraining. That and the idea that you might not always have a partner. I know for sure that I wouldnt have a partner to help me through every set of every exercise. Thats for damn sure! No matter where I trained etc.

:cool::cool:

BaWL§
01-21-2002, 11:26 PM
Quick Q for ya...about the NHE carb up meal. I was thinking pasta, and ice cream also :drooling:, but is there a restriction on the type of ice cream, for instance added sugar / corn syrup? And how big was the bowl of pasta and how many scoops of ice cream? I don't want to go too overboard. Thanks, and good luck.

:help: :help:

MonStar1023
01-21-2002, 11:36 PM
BaWL§-
First of all bro I hope that you are doing the NHE Eating Plan to be eating the NHE carb-up meal. Because otherwise I think I would recommend glucose polymers or something along those lines. Like dextrose or maltodextrin... for example Twinlab's Ultra Fuel etc.

Anyway according to the NHE Eating Plan the carb-up meal is more or less a cheat meal. On carbs, not fat or protein. He recommends staying under ~20g of protein and keeping fat pretty minimal. If you gain too much bodyfat from the carb-up meal, lower your fat. And adjust accordingly. I have been eating a HUGE bowl of spaghetti and around 2 scoops (give or take.. probably give) of any kind of ice-cream that I want. If you have read my comments I usually say what kind of ice-cream I eat.

Anyway the spaghetti and ice-cream comes straight from the book. He recommends using carb-partioning. Basically referring to keeping your overall carb-up meal starchy carbs (pasta), while adding in a psycologically gratifying food as well (ice-cream). Eventually if I start to get sick of the spaghetti I might switch to as much mashed potatoes and gravy as I can handle- with a slice or 2 cake maybe. Something along those lines. I like to push all of my carbs into one carb-up FEAST, rather than split it up.

:cool::cool:

BaWL§
01-22-2002, 08:23 AM
Monstar1023-
Well I just came off of a 4 week straight keto diet, and I need a change of pace. From reading your journal, I believe this diet would be a good transition. I plan on staying on the NHE Eating Plan for 6-8 weeks, and then move possible on to the NHE Mass Plan for a while.

I am not sure if I am going to keep 2 carb up meals or combine the two. I will update in my journal tomorrow.

You said, "I have been eating a HUGE bowl of spaghetti and around 2 scoops (give or take.. probably give) of any kind of ice-cream that I want."

I can imagine a pretty big bowl, and take it down like the best of them. That is why I am counting calories in my journal. I tend to go overboard at times. Do you basically just eat until you cannot eat anymore? Or say 3 to 4 cups of spaghetti, which is about 500 calories?

I can't wait for the book to arrive.

Thanks...

:cool:

MonStar1023
01-22-2002, 08:27 AM
BaWL§-
Nah bro pile in the carbs. Rob recommends eating until you are stuffed.. if you want to eat ONE carb-up meal. Basically if you have a small appetite, eating 2 smaller carb meals would be better for you. I personally like to combine them and just pile in more and more carbs until I know for sure I cant eat anymore. Once I know for sure that I am going to puke if I eat anymore.. then Ill eat my 2 scoops of ice-cream. I always have room for the ice-cream hehe. Then when I dont feel as bad Ill gulp up on the water. Trying to take down 64 oz. within 30 minutes after my carb-up.

:cool::cool:

BaWL§
01-22-2002, 09:16 AM
Monstar1023-
Sounds like a plan...thanks for the help.

MonStar1023
01-22-2002, 09:27 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- frozen steak + cheese + 1 tbsp. mayo
M2- 3 oz. turkey breast + 1 tbsp. peanut butter
M3- 1 can tuna + 1 tbsp. mayo
M4- Myoplex low-carb shake
M5- bag unsalted cashews
M6- 2 cheese sticks

Overall Comments.
Felt good today I guess. Didnt really feel all that flabby so I guess I felt pretty good. Me and my girlfriend broke up for around 6 hours where I basically bawled my eyes out but it was my fault so I deserved it. Long story but the bottom line is that were still together and I love her to death!

Pain/Soreness.
Calves are very sore. Legs arent too sore at all today. Calves are aching though. Everything else feels pretty good.

Sleep.
7 hours sleep last night. :(:( Somehow I just woke up so obviously my body didnt need anymore sleep. Didnt wake up due to an alarm clock or anything else.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Didnt take in enough AT ALL need more. :(:(

Reinier
01-22-2002, 09:33 AM
what is the difference between using forced reps and bft?

MonStar1023
01-22-2002, 10:12 AM
Reinier-
Whatsup bro. If you read the BFT Training then youll realize that BFT is really really extreme forced reps and drop sets. Basically you take a isolative exercise like leg ext. for example.. do a weight that you can get 8 reps with, have a partner help you get 8 more assisted reps. Then have your partner drop the weight 30-40% and get 3-4 more on your own, then 8 more unassisted I think. Something like that. Then drop the weight again, and get a few on your own, and more assisted.

:cool::cool:

Sounds VERY intense.

The_Chicken_Daddy
01-22-2002, 02:53 PM
it also sounds like something you only want to do every 2-3 weeks too. Doing that every session would be asking too much of your nervous system and your recovery time woul need to increase. You'd also notice your weights and strength going down.

Blood&Iron
01-22-2002, 03:52 PM
Just read/skimmed your journal and it looks pretty solid. I really dig that you use a consistent format you and it seems as though things have been going pretty well for you. Little bit too much negativity, though. As silly as it seems, I really think being down on yourself all the time can hinder gains. I am, by nature, one of the most negative mofo's you'll ever meet, but I really try to force myself to be positive. Doesn't mean you should cheat on your diet or make excuses, just keep things in perspective. There are more important things to life that bodybuilding(Or so I've been told. I really can't imagine what they'd be.)

Oh, and I found some comments from Lyle McDonald on MFW about NHE. Here they are:



Q:
Ok, I have posted here before and done a search on this news group but NO ONE will post any comments on The book, Natural Hormonal Enhamcement by rob faigin. Why?

Answer:
Nah, I've read it. couple of years ago when it first came out so my
remembrances of what's in it are probably a bit hazy.

It's not a terrible book, essentially a rehash of the Anabolic Diet but a lot longer. It has some good points and some bad points, like most of what's out there.

Like many lowcarb authors, Faigin puts wayyyyy too much value in the GH release that occurs on lowcarb diets. GH isn't that good of a muscular anabolic in the presence of carbs (when you at least get some stimlation of IGF-1 production in the liver), it's totally f*cking worthless as a muscular anabolic in the absence of carbs (and insulin).

Like many authors, Faigin ignores that fact that, if you want maximal muscle gains, keeping insulin elevated (to some degree) is going to be required (for a variety of reasons). That means that just about any carb-based diet is going to be better than any lowcarb based diet for mass gains.

Whether lowcarb diets are superior for fat loss opens an entire other case of worms.

Lyle

aeckhardt
01-22-2002, 05:00 PM
Monstar I know what you mean about the training partner comment. I managed to only need a partner when it came time to do pullovers becuase my gym did not have a pull over machine. I'm sure the program would have been more intense with a partner, but I managed to do the program by doing all of the movements unilaterally, if that is even the word for it. MEaning only one side at a time.

MonStar1023
01-23-2002, 01:02 AM
The_Chicken_Daddy-
Yeah I know bro I wouldnt employ a routine that involved intensity techniques like unless I was ALL OUT bulking and seriously seeing some big time halts in my gains. Rare for me.

Blood&Iron-
Thanks a lot bro for the reply. Yeah I tend to be really negative its the only way that I can keep my sh*t together believe it or not. Thanks for the reply on what Lyle had to say about the diet. I do agree that insulin is more anabolic than hGH. I hate to go against the primary aspect of the diet but I am doing it for fat-loss not for muscle gain at all. And I made sure that both my carb-up meals are around 2-3 hours after a workout. So its all good I think. Where did you say that was from MFW? Whats that? I would seriously like to see more of what people think. What is the best kind of diet to go with for max fat loss and maximum muscle gain? Cyclical isocaloric? I heard thats incredible according to Par Deus and all them.

aeckhardt-
Totally can relate bro. The only day that I workout where I KNOW that Ill have a good spotter is on Sunday when I know that my friend Greg is working. I always get a great spot.

:cool::cool:

Blood&Iron
01-23-2002, 06:54 AM
Originally posted by MonStar1023

Blood&Iron-
Thanks a lot bro for the reply. Yeah I tend to be really negative its the only way that I can keep my sh*t together believe it or not. Thanks for the reply on what Lyle had to say about the diet. I do agree that insulin is more anabolic than hGH. I hate to go against the primary aspect of the diet but I am doing it for fat-loss not for muscle gain at all. And I made sure that both my carb-up meals are around 2-3 hours after a workout. So its all good I think. Where did you say that was from MFW? Whats that? I would seriously like to see more of what people think. What is the best kind of diet to go with for max fat loss and maximum muscle gain? Cyclical isocaloric? I heard thats incredible according to Par Deus and all them.


Since you also asked this question in my journal, I'll just answer it here. I really like the CID. I'm about the leanest I've ever been--which ain't saying much, but hey--and I don't even feel that deprived. When I'm on a CKD I feel like complete ****. I can't train well and I'm obsessed with carbs(You know that old stat that guys think of sex every 2.5s(or something) Well, I think of carbs every 2.5s when CKD'ing.) My poundages have stayed relatively consistent, and even increased the first few weeks, and have continued, although only in spurts, to go up. The only downside is that after a refeed day, I'm really, and I mean REALLY hungry. From what I've read the CID is where it's at. Still unlikely to put on muscle, but it is possible on a CID(during the refeeds)

BTW, MFW is just an abbreviation for the misc.fitness.weights newsgroup. Lots of good info there(and an even larger amount of petty bickering and off-topic crap.)

MonStar1023
01-23-2002, 08:55 AM
Blood&Iron-
Yeah I have really heard great things about a CID.. the only thing that wonders me is how long are the carb-ups? How often are the carb-ups? Or refeeds as theyre called on a CID. So its 33/33/33 for 3-4 days and then a refeed right? I guess your optimizing insulin. You arent having a problem with fat-loss while insulin levels are raised all the time? I can see that that would make your entire hormonal enviroment more anabolic but I would think that its hindering fat-loss. I need some kind of cheat food though or I cant stick to the diet. For example my ice-cream twice a week.

I am curious why are you taking your creatine and then waiting to take your protein, BCAAs, and glutamine?

:cool::cool:

MonStar1023
01-23-2002, 09:00 AM
Cardio.
None.

Diet.
M1- frozen steak + cheese + 1 tbsp. mayo
M2- Myoplex low-carb shake
M3- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M4- bag of mixed nuts
M5- big bowl of spaghetti + 2 scoops of ice-cream :p:p

Overall Comments.
Felt good today I guess. Preworkout I weighed 216.5 lbs. So that was good I guess. I am down 1.5 lbs. from my last weigh-in. Probably water weight or something like that. Felt good today though. Went tanning and everything worked out well. Carb-up meal was GREAT.. getting a little tired of the spaghetti however. Ate Ben & Jerry's Nutty Waffle Crunch. WOW tasted great. Yum yum.

Pain/Soreness.
Glutes maybe a little sore. Nothing else really. Calves are still sore also.

Sleep.
6 hours sleep last night. :mad::mad: Need a MINIMUM of 7-8 hours a night! Godd*mnit..

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today, 5g creatine + 5g glutamine peptides. 5g creatine + 5g glutamine peptides + 600 mg. ALA + 3g l-arginine with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Back, Traps, Biceps, Forearms/Grip.
Wide-grip Front Chins (bodyweight) x10x9x8
Bentover Underhand Barbell Rows 200x8; 215x6; 225x4
Deadlifts 365x6; 385x4
Dumbbell Shrugs 90x10; 100x8; 110x6
Barbell Curls 105x8; 115x6
Alt. Crossbody Dumbbell Hammer Curls 45x7; 55x6
One-arm Chin-bar Hangs left :16 - right :16
Seated Barbell Wrist Curls 155x25
One-arm Reverse Dumbbell Wrist Curls 25x15
(supersetted with)
One-arm Dumbbell Twists 25x12
Pinching Plates (2 tens) left :70 - right :70
Alt. Pinching-plate Curls (2 tens)x8

Training Comments.
Workout was excellent today. In my opinion at least. Felt really good workout out. Hehe I am not sure why. I used hook-straps. Basically wrist wraps with a metal hook that wraps around the bar. Really helped my grip on deads and chins etc. Chins beat up my lats- little too much rear-delt involvement though. Rows hit my lats hard too. Kept form pretty flawless and went up in weight from last week. Pretty impressive actually. Deads were a B*TCH. Wow deads basically f*cked my over. Very intense. Got a spot for my 2nd set... I started to stumble forward with on the 4th rep. Wow. :D:D Really made me feel wierd because I could have fell forward with the weight. Shrugs hit traps hard. Need to go heavier next week. Barbell curls beat up my biceps really well. Last rep or 2 on each set I cheated a little. tuttuttuttut Pathetic I know. Hammers hit forearms and brachialis hard. Went up with those too. Damn forearms got a GREAT workout today. Chin-bar hangs were great. Hit hands and fingers hard. Wrist curls and reverse wrist curls BEAT UP my forearms really really well. Wow great burn and feeling of exaustion all throughout. Anyway twists were great for finishing on my lower arms. Pinching plates basically raped my grip and hands. Totally burned my hands out! Wow fingers and hands and forearms were all torched. Plate curls beat up my hands and forearms also. Good workout.

Training Length.
Workout lasted around 55 minutes today. Good length, great intensity, good workout.

Water.
Took in a good amount today. Took in a good 32 oz. after the carb-up meal and maybe 16-20 oz. before / during it. Not enough I guess.

Blood&Iron
01-23-2002, 04:46 PM
Originally posted by MonStar1023
Blood&Iron-
Yeah I have really heard great things about a CID.. the only thing that wonders me is how long are the carb-ups? How often are the carb-ups? Or refeeds as theyre called on a CID. So its 33/33/33 for 3-4 days and then a refeed right?

Technically, you're supposed to listen to your body. When cravings/hunger get real bad, have a refeed. Since my body and I aren't on speaking terms, I just do a refeed every 3 days.



I guess your optimizing insulin. You arent having a problem with fat-loss while insulin levels are raised all the time?

Nope, I've been losing weight pretty steadily, although my last bodyfat indicated I'd lost a bit more muscle than I'd like. I think it was something goofy with the test--like I was dehydrated--'cause my strength is pretty much the same.



I can see that that would make your entire hormonal enviroment more anabolic but I would think that its hindering fat-loss. I need some kind of cheat food though or I cant stick to the diet. For example my ice-cream twice a week.

As long as you account for it by decreasing calories elsewhere, I don't think having a little ice cream on a diet day, e.g. non-refeed day, would be a big problem. You could eat a ton a refeed day, except it'd have to be low-fat and that sorts of defeats the whole point.



I am curious why are you taking your creatine and then waiting to take your protein, BCAAs, and glutamine?

:cool::cool:
No compelling reason. It's just cause the instructions on the bottle say to. Plus I drink so much crap during and after my workout, I really don't want to try to drink more stuff(My creatine is lemon-flavored so I can't just toss it in with my other post-workout stuff.) I don't ultimately think it matters all that much when you take the creatine anyway.

MonStar1023
01-23-2002, 08:21 PM
Blood&Iron-
Thanks a lot for the reply bro. What specifically have your results been like following a CID? That diet honestly seems very promising. But I dont know how I would deal with a) counting calories and b) refeeding whenever I craved foods.. because that would be too tough for me I think hehe. I would crave foods a lot. And I HATE tracking all my bullsh*t calories and protein omg I HATE it. Not being able to eat out and all kinds of sh*t. Too annoying and ruins the whole diet.

:cool::cool:

Blood&Iron
01-24-2002, 05:25 AM
Originally posted by MonStar1023
Blood&Iron-
Thanks a lot for the reply bro. What specifically have your results been like following a CID?

The first entry in my journal has my stats from just before I started the diet until I started the journal, which is 5-6 weeks time. Again, I think something went wrong with the 2nd bf% test, but who knows. I'll have it tested again shortly. My poundages/reps are pretty much the same as when I started, although they've increased in some cases(This is a little bit disingenous, however, since I significantly reduced my poundages prior to the beginning of the diet due to issues of form. But still...)



That diet honestly seems very promising. But I dont know how I would deal with a) counting calories and b) refeeding whenever I craved foods.. because that would be too tough for me I think hehe. I would crave foods a lot. And I HATE tracking all my bullsh*t calories and protein omg I HATE it. Not being able to eat out and all kinds of sh*t. Too annoying and ruins the whole diet.
:cool::cool:
Diet's aren't supposed to be fun. The only thing that matters is the end result. I just gotta keep telling myself this on refeed days when I tend to go a little off the rails(The low-fat part of refeeds SUCKS.)

aeckhardt
01-24-2002, 10:29 AM
How do you get to that misc. fitness. weights site?

Blood&Iron
01-24-2002, 03:37 PM
Originally posted by aeckhardt
How do you get to that misc. fitness. weights site?
It's not a site per se, but a newsgroup. The easiest way to get there: go to google, click on the tab that says 'groups', click on 'misc', then 'misc.fitness', then 'misc.fitness.weights'.

DaChickenShowYo
01-24-2002, 04:28 PM
2 tens for plate curls is nice.

Plan on hittin a 25lb plate soon?

aeckhardt
01-24-2002, 06:43 PM
Thanks blood & iron

MonStar1023
01-24-2002, 07:01 PM
Blood&Iron-
Yeah I know diets arent supposed to be fun, I think thats why I am getting a kick outta this one. Ice-cream twice a week along with the biggest bowl of spaghetti I have ever seen.

:p:p

DaChickenShowYo-
I wouldnt do JUST a 25 lbs. plate bro. When I am talking about plate curls I mean like pinching 2 plates together smooth side in. I guess thats what you mean. How can you pinch a 25? There is a smooth and a rough side. Or an indented side and a smooth side. Would you just pinch the rim around the 25 lbs. plate? Another question.. plate curls are pinching plates smooth side in, and just curling the weight basically with your wrist locked in position up to your shoulder right? Maybe were talking about 2 different things. Like hammers kinda but pinching plates in each hand.. right?

:cool::cool:

Thanks for the replies guys. I have been to misc.fitness.weights and its a good place for solid info.

MonStar1023
01-24-2002, 07:05 PM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- frozen steak + cheese + 1 tbsp. mayo
M2- 4 oz. turkey breast
M3- bag mixed nuts
M4- 2 cheese sticks
M5- tuna salad

Overall Comments.
Felt FLABBY today. Wow first of all I felt extremely BLOATED right from the start. From when I woke up until around 3-4 in the afternoon I was just so bloated. I couldnt even tense my abs or suck in my stomach. I just felt so fat. Obviously due to the carb-up meal and my water intake. However, 64 oz. post carb-up meal last carb-up, 32-45 oz. post carb-up meal last night.. doesnt make much sense. I wasnt bloated last time. I think waiting LONGER between your carb-up meal and bedtime has something to do with this. Another thing that REALLY made me happy was the following.. I took off my shirt and had on a tight black tank-top and my girlfriend was almost in aww. She said I looked more "pumped up" than ever before. Like I just came from the gym or something. I lost 20 lbs. too and I look "pumped"? Wow what a compliment she isnt into muscles or bodybuilding at all either. And I know she wouldnt say that just to be nice because shes not into bullsh*tting your partner etc. :D:D

Pain/Soreness.
Calves sore. Traps are killing! Forearms are hurting, fingers and hands seem stiff. Lats a midback are both hurting pretty badly.

Sleep.
7.5 hours sleep last night. :(:( Want to get a solid 8 hours no matter what!

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Not enough! Godd*mnit I need more tomorrow! :rolleyes::rolleyes:

DaChickenShowYo
01-24-2002, 08:12 PM
Really that's wierd. I've always done plate curls with single plates, regardless of rough or smooth sides. :confused:

MonStar1023
01-24-2002, 08:26 PM
DaChickenShowYo-
I dont get it then bro how do you do your plate curls? Do you pinch grip the rim of the plate on the opposite side of the smooth side? Or do you just grip all the way around the rim, like wrap your fingers around the rim of the opposite side of the smooth side of the plate? Try smooth side inwards and pinch gripping the plates while you plate curl them. Ouch!

:cool::cool:

MonStar1023
01-25-2002, 01:26 PM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- frozen steak + cheese + 1 tbsp. mayo
M2- 4 oz. turkey breast
M3- green salad + Ceasar dressing + cheese + grilled chicken
M4- low-carb shake
M5- Myoplex low-carb shake
M6- green salad + pecans + grilled chicken + cheese
M7- 1 tbsp. peanut butter

Overall Comments.
Felt pretty good today I guess. Felt flabby towards the end of the day suprisingly. Usually I feel like a fat blob all day long. Felt fat. Oh well. Not too big of a deal. Been reading a lot of info on the CID.. Cyclical Isocaloric Diet. Seems to be a top-notch type of diet for cutting fat and optimizing horomones. Obviously my results with NHE have been great so I cant really argue too much. Hehe.

Pain/Soreness.
Back is sore. Lats and mid-back are both sore. Traps are definitely aching. Lower back is also sore. :(:( Calves still sore. Forearms are aching! Looking forward to workout tomorrow though.

Sleep.
7.5 hours sleep last night. Good amount I guess. Need a good solid 8 hours of deep sleep though. Thats what I would prefer every night.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amout I guess. Need more though.

The_Chicken_Daddy
01-25-2002, 01:30 PM
Is your cardio supposed to be HIIT?

you're supposed to a have a 'cool down' section as well. Like 3-4 minutes of low intensity. so say 3-4 minutes of the intervals and then 3 minutes of low intensity to recoup, then start the process over again.

MonStar1023
01-25-2002, 01:33 PM
The_Chicken_Daddy-
No its not supposed to be HIIT. I just knew that I was going to be sitting a on damn bike for more then 20 minutes so I just intervened fast pedaling with a high level with slow pedeling with a lower type level. Seems to have worked well so far.

:cool::cool:

The_Chicken_Daddy
01-25-2002, 01:40 PM
Ah, ok man.

Good job.

MonStar1023
01-26-2002, 09:09 AM
Cardio.
None.

Diet.
M1- frozen steak + 1 tbsp. mayo + cheese + coffee + Equal + 1/2 and 1/2
M2- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M3- 4 oz. turkey breast
M4- 2 cheese sticks
M5- Luna bar + big bowl of spaghetti + Ragu sauce + 2 scoops ice-cream.. :eek::eek:

TOTALLY full and bloated right after carb-up meal.. roughly tried to figure out what my nutritional breakdown for M5 was 2200 cals, 70g pro, 350g carbs, 70g fat. Really surprised at protein and fat content.

Overall Comments.
Today preworkout I weighed 216.5 lbs. Maintained my weight from last time which is good I guess. Down around 19.5 lbs. from around 6 weeks ago or something like that. Feel good about my weight now. Feel leaner than before, and stronger on most exercises. So thats always a good feeling. Carb-up meal was VERY filling. Totally packed in a lot of spaghetti and carbs. Ate Ben & Jerry's Coffee Health Bar ice-cream that was really delicious. Wow. Anyway I was TOTALLY packed. Really dumped in the water afterwards too. Rob recommended under ~20g protein and low fat. But the protein in spaghetti was really high. And the fat in ice-cream is really high. Oh well.

Pain/Soreness.
Back is still sore. Traps are still a little sore. Glutes are sore but not from working out.. hehe. Forearms are still aching too.

Sleep.
8.5 hours of sleep last night. Slept well. Woke up and felt well-rested. Had some pretty WACKED dreams though..

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today, 5g creatine + 5g glutamine peptides postworkout. 5g creatine + 5g glutamine peptides + 3g arginine + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Chest, Delts, Triceps.
Weighted Dips (bodyweight +) 50x8; 75x6; 95x4
Flat Dumbbell Presses 90x8; 100x6; 110x4
Flat Dumbbell Flyes 60x8; 70x8
Seated Dumbbell Overhead Presses 60x8; 65x6; 75x4
One-arm Dumbbell Side-laterals 30x8; 35x6; 40x6
Lying EZ-bar Ext. 105x8; 125x6
One-dumbbell Overhead Ext. 30x8; 45x6

Training Comments.
Workout went REALLY well today. Pretty brief and intense for the most part. Dips went well. Up 5 lbs. on my heaviest set from yesterday. So that was an improvement. Flat presses hit pecs hard. 110s felt SO DAMN HEAVY! Maybe because I am losing weight or whatever. I dont know what it is. Flat flyes really stretched out my pecs all the way. Completely beat them up completely. Overhead presses hammered my delts big time. Last set with 75s really torched my delts all the way. Wow. Totally flamed. Laterals went well. Increased weight. Felt good about it. Strength in delts was good. Lying ext. were GREAT. Wow 2nd set f*cked up my tris BADLY. My spotter really beat me up. Only got 3-4 on my own. Helped with last 2. Overhead ext. were good too. Up 5 lbs. Need to stick with the 45s though for a while. Really heavy.

Training Length.
Workout lasted around 45 minutes today. Brief and intense.

Water.
Took in a good amount of water today. Took in about 60 oz. or maybe more after carb-up meal.

MonStar1023
01-27-2002, 07:37 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 3 oz. turkey breast + 1 tbsp. peanut butter
M2- 1 can tuna + 1 tbsp. mayo
M3- mixed nuts + 2 cheese sticks
M4- 3 oz. turkey breast + 1 tbsp. peanut butter

Overall Comments.
Had an okay day I guess. Felt pretty good. Wore a sweater that was relatively tight and I felt a tad fat. Not too bad. Oh well. Didnt really eat enough today but I woke up late. :rolleyes::rolleyes: I wanted to mention that the good thing was that I took in a sh*tload of water last night after my carb-meal. Not THAT much but 60 oz. or more.. and didnt feel bloated today at all. Surprised.

Pain/Soreness.
Serratus muscles are really sore! Dont know how. Anyway triceps and pecs are aching. Delts arent feeling good either. Glutes are a tad sore. Be okay for tomorrow I think.

Sleep.
8.5 hours sleep last night. Slept pretty well I guess. Woke up with a stuffy nose though. :(:( Also a little bit of a cough. Kinda p*ssed me off because I was feeling a LOT better.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
OKAY amount today. Need more.

The_Chicken_Daddy
01-27-2002, 08:20 AM
That is a superb dip weight MS. Excellent.

MonStar1023
01-27-2002, 08:26 PM
The_Chicken_Daddy-
Whatsup bro? Thanks a lot for the compliment. Made my night better. Yeah I weigh around 217 or something like the so 217 and my heaviest set on my last workout was 95 lbs. so that comes out to 312 pounds I am dipping with. Its all good I guess. Hoping to get up to around 150 lbs. + my bodyweight. That would REALLY be impressive. Dips are a bodyweight exercise I can handle some weight with. Crazy because pull-ups I do JUST my bodyweight and I can get 8-10 reps with a HUGE struggle. Not sure why.

:confused::confused:

I wouldnt consider my chest a LOT more developed then my lats either.

MonStar1023
01-28-2002, 05:10 AM
Cardio.
None.

Diet.
M1- few slices bologna + 1 tbsp. peanut butter + coffee + heavy whipping cream + Equal
M2- 4 oz. turkey breast
M3- green salad + chicken salad + Ranch dressing
M4- green salad + Ranch dressing + grilled chicken
M5- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil + 1 tbsp. peanut butter
M6- Nitrotech bar

Overall Comments.
Preworkout today I weighed 217.5 lbs. Up a pound since the last time I weighed in. :mad::mad: Not like this really matters but I wanted to continually drop in weight. I guess that just means I am still holding water from the carb-up a few days back. I am really hoping that my weight-loss and fat-loss doesnt come to a halt. I dont think it will since the carb-ups are kind of random, 3rd and 4th days.. and also that huge intake of carbs should throw off my body's metabolism.

Pain/Soreness.
Chest, delts, and triceps all sore. Serratus muscles are still aching too.

Sleep.
7 hours sleep last night. :(:( Really wanted to shoot for 7.5 hours as my bare minium. Hehe I am going to try and sneak in a nap today.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 2 Xenadrine 3x today, 5g creatine + 5g glutamine peptides, and 250 mg. Aminogen postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Decided to add 250 mg. Aminogen to my postworkout shake. This is supposed to aid in protein absorption etc. It was so cheap I mine as well give it a shot. :D:D

Training. Quads, Hamstrings, Calves.
Leg Presses 720x8; 770x6; 840x4
One-legged Ext. 210x10; 230x8; 250x6
One-legged Curls 160x10; 180x8; 200x6
Seated Calf Raises 270x33; 330x20
Leg Press Calf Raises 720x12; 790x8

Training Comments.
Good workout. Leg presses were INTENSE. Really had some good sets with them. Started off with more weight since I placed them first in my routine. Up 20 lbs. from my heaviest set last week. Leg ext. went well. Good contractions. Good feeling of exaustion in my legs. Up 5 lbs. Leg curls also went well. Felt good about those sets too. Calves got HAMMERED. Seated calf raises really flamed my calves hard. Higher type reps produced an incredible burn throughout my lower legs. Leg press toe raises also beat up my calves. Up 20 lbs. on leg press calf raises. After last rep of last set, just cranked the weight back to stretch the hell out of my calves.

Training Length.
Workout lasted 35 minutes. Brief and intense. :cool::cool:

Water.
Took in a good amount.. NEED MORE! tuttuttuttut

irish mike
01-29-2002, 06:08 AM
what's up monstar just letting you know i'm still watching your journal.congratulations on sticking with it.the results look great.im down about 14 lbs on my ckd 11 lbs from my goal.i noticed on your diet you like grilled chicken salad.you should try mcdonalds chicken ceaser salad.take your own dressing(ranch or blue cheese)cause all their dressings are at least 5 grams of carbs. i eat em all the time on my keto

MonStar1023
01-29-2002, 01:59 PM
irish mike-
Whatsup bro... hehe thanks for the suggestion.. the majority of the time I eat chicken Ceasar salad's I am talking about one's from McDonalds. Hehe I am just never really specific about all of the little things like that in my journal. Haha. Salad shakers are great huh?

:cool::cool:

MonStar1023
01-29-2002, 02:10 PM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- few slices of bologna + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- green salad + cheese + grilled chicken + Ceasar dressing
M3- mixed nuts
M4- 4 oz. turkey breast + 1 tbsp. peanut butter
M5- 2 cheese sticks
M6- 1 tbsp. peanut butter

Overall Comments.
Still extremely sick! :(:( I am just totally coughing and sniffling all day long. I am so sick of being sick! Just drowsy and tired and exausted and just eww. Kinda miserable because I am just so so sick. I hope this goes away fast! 6 grams of Vitamin C obviously isnt making too much of a difference.

Pain/Soreness.
Chest is a little sore. Triceps are kinda sore. Lower legs are killing me wow! Totally sore calves.. Quads are kind of sore nothing too bad. Feel okay.

Sleep.
7.5 hours sleep last night. Okay amount I guess but because I am sick as sh*t I dont think that it was enough. :rolleyes::rolleyes:

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
OKAY amount. Need more tomorrow! :mad::mad:

aeckhardt
01-29-2002, 04:37 PM
I love those shakers. That's what I always eat when I am on the road. It's like a bottomless pit of salad.

MonStar1023
01-29-2002, 08:40 PM
aeckhardt-
Hehe yeah theyre definitely great... I love them too!

:cool::cool:

MonStar1023
01-30-2002, 06:47 AM
Cardio.
None.

Diet.
M1- few slices of bologna + 1 tbsp. peanut butter + coffee + Equal + heavy whipping cream
M2- turkey breast + green salad + Ranch dressing
M3- green salad + Ceasar dressing + grilled chicken
M4- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M5- big bowl of spaghetti + Ragu sauce + 2 scoops ice-cream :p:p

Overall Comments.
Feel fat today. I am not sure why or how. But I defintely am feeling really soft and flabby. Not too good considering that I have my carb-up meal tonight. :rolleyes::rolleyes: Damn I CANNOT WAIT for that Ben & Jerry's! Preworkout today I weighed 216 lbs. Thats OKAY I guess weight-loss is really coming to a punishing halt. Kind of bothering me I mean at first my weight was dropping quickly and its been a while since I have started NHE. Nothing dissapointing obviously my strength is going up etc., just kind trying to determine my progress. Carb-up meal was EXCELLENT! Damn!.. spaghetti was filling. Couldnt eat too much after TRAC and glutamine peptides. Both tasted like PURE horse sh*t. :mad::mad: I almost puked it all over the place! Ate Ben & Jerry's Chubby Hubby... YUM! I am going to go with Oreo flavored ice-cream this Saturday for carb-up. Only 160 cals per serving instead of 350 in Ben & Jerry's. Might be going TOO overboard with carb-up meal.

Pain/Soreness.
Calves are COMPLETELY sore as hell! Wow theyre really aching like never before. Legs are a little sore nothing too bad though.

Sleep.
7 hours sleep last night. :mad::mad: Need more sleep especially since today is deadlift day. Going to try and get some sleep in one of my classes..

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today, 5g creatine + 5g glutamine peptides + 250 mg. Aminogen postworkout. 1.5 servings of TRAC + 5g glutamine peptides + 600 mg. ALA + with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Replaced creatine powder and l-arginine capsules with MHP's TRAC creatine formula. Each serving contains 4g of creatine, 4g of l-arginine, NADH, and a few other amino acids.. hopefully Ill see some good results with this now creatine formula.

Training. Back, Traps, Biceps, Forearms/Grip.
Wide-grip Front Chins (bodyweight) x10x9x8
Bentover Underhand Barbell Rows 205x8; 220x6; 230x4
Partial Deadlifts 385x6; 405x4
Dumbbell Shrugs 90x10; 100x8; 112.5x6
Barbell Curls 105x8; 115x6
Alt. Crossbody Dumbbell Hammer Curls 45x8; 55x6
CoC #2 Timed-holds left :17 - right :17
Pinching Plates left (2 tens) left :70 - right :70
Seated Barbell Wrist Curls 155x25
(supersetted with)
Reverse Thick-bar Wrist Roller 25x4
Alt. Pinching-plate Curls (one 25)x10
CoC #1 Reps left x15 - right x15

Training Comments.
Workout today was EXCELLENT. Very impressed and proud of myself today. Overall workout was incredible. Chins werent all that great.. rotator cuffs werent warmed up all the way which kind of f*cked me up. Stretched them out and I was okay. Need to warm-up! tuttuttuttut Bentover rows went well. Good contraction in my lats and flexed back hard. Last set kind of got a few partial reps.. 230 lbs. was a lot for me.. need to stick with 230 for a while until it becomes easy to get 4 solid reps. Partial deads were GREAT. Shorter range of motion allowed me to handle more weight. Packed on 20 lbs. from conventional deads. :cool::cool: Really made me feel good. 405 lbs. loaded on the bar practically bent the bar in half. Really impressive. Shrugs were good too. Went up to 112.5 lbs. dumbbells for 4 reps. Had to add magnetic plates because my gym only goes up to 110s. Kind of an inconvenience. Oh well. Good sets of shrugs. Barbell curls kind of bothered my wrists a little bit. Nothing too bad. Was thinking about switching it up with some alt. curls and some reverse curls but I decided to stick to the basics! Thats really important in my opinion. Anyway barbell curls went well. Intense! Last rep or 2 of 115 lbs. I cheated on. Very last rep was WAY too much back. Going to stick with 115 for a little while. Hammers were GREAT. I love seeing my forearms in the mirror with crossbody hammer curls. Great feeling. Forearm/grip routine was EXCELLENT! CoC #2 was hard as f*cking hell bu whats the change.. beat up my fingers and forearms ALL the way. Pinching plates killed my hands and thumbs and forearms. Great exercise. Superset of wrist curls and wrist roller was GREAT also. Pumped up my forearms and really exausted them completely. Plate curls were EXCELLENT. Used a quarter (25 lbs.) plate with the smooth-side facing OUT. These were great for my hands and for my forearms. Great exercise! 2 more reps and more weight than last week. Plate curls were INTENSE! CoC #1 reps just beat down my forearms. They were exausted.

Training Length.
Workout lasted around 60 minutes today.

Water.
Good amount. 20-25 oz. before carb-up meal, and around 40 oz. afterwards. Maybe more next time.

MonStar1023
01-31-2002, 06:42 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

... really really hate AM cardio! :boring::boring:

Diet.
M1- few slices of bologna + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- green salad + Ranch dressing + chicken salad
M3- green salad + Ceasar dressing + grilled chicken + cheese
M4- Myoplex low-carb bar
M5- 2 cheese sticks

Overall Comments.
Feel okay today. Taking Vicks Dayquil Capsules that hopefully are going to help me out. Taking Echincea (sp.) too to help out with my immume system. REALLY want to get better soon! Feel okay today though overall. Mood was good. BIG dance tomorrow night! :D:D

Pain/Soreness.
Back very sore. Traps are completely KILLING me.. wow. Traps very very sore. Mid-back and lats and lower back are all seriously killing me. Calves are still sore. Legs are still a little sore too.

Sleep.
7.5 hours sleep last night. Okay amount I guess want more though because I am so damn sick! :(:(

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
OKAY amount today definitely need more tomorrow!

MonStar1023
02-01-2002, 06:43 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- few slices of bologna + 1 tbsp. peanut butter + coffee + Equal + 1/2 and 1/2
M2- green salad + Ceasar dressing + grilled chicken + cheese
M3- Myoplex low-carb shake
M4- Myoplex low-carb bar

Overall Comments.
My highschool's Senior Ball is tonight. I am going to force myself to stick to my NHE Eating Plan NO MATTER WHAT. I have totally convinced myself 110% that I will. Tomorrow night is my carb-up meal so I will be eating some ice-cream then. Stomach and chest feels VERY flabby! Wow very very flabby. Jesus.. I cant believe how damn flabby and soft I feel!! Great timing the night of my dance. Wow I did it. I STAYED ON MY DIET. I was VERY impressed with myself. Sodas and desserts were ALL OVER at the dance. I forced myself to stick to my good eating habits and I made it through. Not much problem either. I mean it looked good but fat doesnt look good. Anyway night went good but I felt EXTREMELY bloated. Wow I felt so bloated it was unbelievable. I felt totally full of air and just ew. I couldnt even tighten my abs or suck my stomach in. It kinda ruined my tux physique. Oh well. Not too big of a deal. I was with my girlfriend who I have SO much fun with so it was all good.

Pain/Soreness.
Upper back is very very sore. Mid-back is also extremely sore.. traps are aching bad as well. Forearms are a tad sore too.

Sleep.
7.5 hours sleep last night. Okay amount... need more though because I am sick etc.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
OKAY amount.. need more though. tuttuttuttut

Hot Shot
02-01-2002, 08:42 AM
Have a great night buddy!:)

MonStar1023
02-01-2002, 10:43 AM
Hot Shot-
Hey thanks a lot bro I appreciate it.. it will be a lot of fun.

:cool::cool:

The_Chicken_Daddy
02-02-2002, 11:06 AM
good night then?

MonStar1023
02-02-2002, 11:12 AM
Cardio.
None.

Diet.
M1- Myoplex low-carb shake
M2- green salad + cheese + Ranch dressing + grilled chicken
M3- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M4- Protein Diet bar
M5- big bowl of spaghetti + Ragu sauce + 2 scoops ice-cream .. :D:D

Overall Comments.
Preworkout I weighed 211 lbs. :eek::eek: Very very surprised at my weight. It made me feel good obviously because I broke the 216 lbs. plateau that I was at but then again I was thinking what the heck down 5 lbs. like that? I am going to guess it was water but I am not really sure. I weighed myself twice I was so pumped up about it! I am so pathetic.. :rolleyes::rolleyes: Carb-up meal tasted GREAT. Wow spaghetti was great.. really ate a lot of that, and ice-cream was soooooo good. Had Oreo ice-cream which was basically around half or more than half the calories than what's in typical Ben & Jerry's. Oh well not too big of a deal. Tasted GREAT though.. :p:p

Pain/Soreness.
Back still sore. Traps are hurting a little not too bad. Calves a little bit sore barely. Forearms a little. Everything is feeling good.

Sleep.
6 hours of sleep last night! tuttuttuttut Damnit.. just woke up and couldnt fall back asleep. I am seriously going to try and sneak a nap in somewhere today. Great workout for such little sleep though!

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today, 5g creatine + 5g glutamine peptides + 250 mg. Aminogen postworkout. 1.5 servings TRAC + 5g glutamine peptides + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Chest, Delts, Triceps.
Weighted Dips (bodyweight +) 50x8; 75x6; 100x4
Flat Dumbbell Presses 90x8; 100x6; 110x4
Flat Dumbbell Flyes 60x8; 72.5x6
Seated Dumbbell Overhead Presses 60x8; 65x6; 75x5
One-arm Dumbbell Side-laterals 30x10; 35x8; 40x6
Lying EZ-bar Ext. 105x8; 125x6
One-dumbbell Overhead Ext. 35x8; 45x6

Training Comments.
Definitely a GREAT workout today. Definitely not enough sleep too which was crazy that my workout went so well. Dips were GREAT. Really hit my pecs hard. Strapped on four 25s to my waist for 4 reps. Really happy about this one. Going to continually to add weight gradually on dips. Really my strong exercise I think. Flat presses hit pecs hard. 110s felt heavy today jeez! Oh well still got my usual 4 reps. Its all good. Flyes went GREAT. Especially second set. 72.5 lbs. dumbbells f*cked up my chest all the way. GREAT stretch and good contraction. Delts got hit hard too.. overhead presses are always a b*tch but enjoyed them today. 75 lbs. dumbbells got 5 reps on overhead press which was good. Impressed myself. Laterals went well as usual. Lying ext. hit tris hard! First set was cake second set was INTENSE. Damn those last few reps TORCHED my tris... :eek::eek: Overhead ext. hammered my tris too hit failure fast.

Training Length.
Workout lasted around 45 minutes today.

Water.
Took in a pretty good amount today. Around 20 oz or so prior to the carb-up meal and maybe 60 oz. afterwards..

MonStar1023
02-02-2002, 11:16 AM
The_Chicken_Daddy-
Hell yeah bro! GREAT night. Any night with my girlfriend is a great night..

:angel::angel:

MonStar1023
02-03-2002, 08:23 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- 4 oz. turkey breast + 1 tbsp. peanut butter
M2- green salad + Ranch dressing + grilled chicken + cheese
M3- tuna salad + green salad + vinegar + cheese
M4- Protein diet bar + 1 tbsp. peanut butter
M5- 2 cheese sticks

Overall Comments.
Feel okay today. Still thinking about how the heck I only weighed 211 or something like that last workout. I hope my weight stays down in the 210-214 category though. That would be really impressive. I want to get down to maybe 195-200 lbs. I think. I am pretty sure I would be completley leaned out at that weight.

Pain/Soreness.
Chest is REALLY sore. Wow pecs are aching. Delts are sore too. Triceps are also really hurting badly. Everything else for the most part is okay.

Sleep.
8 hours sleep last night. Good amount. Slept pretty well I guess. Feel okay today.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount today. Need to keep it up.

MonStar1023
02-04-2002, 06:29 AM
Cardio.
None.

Diet.
M1- green salad + oil & vinegar dressing + 1 tbsp. peanut butter + 3 oz. turkey breast + coffee + heavy whipping cream + Equal :eek::eek:
M2- Protein Diet bar
M3- bag of pecans
M4- green salad + Ranch dressing + Protein Diet bar
M5- (postworkout) 2 scoops whey protein + 1 tbsp. peanut butter + 1 tbsp. flax seed oil
M5- frozen steak + cheese + 1 tbsp. mayo

Overall Comments.
Preworkout today I weighed 212.5 lbs. Up around 1.5 lbs. since my last weigh-in which was completely expected since I carbed up just 2 days ago. Its all good though. I am hoping to get down to around 195-200... :D:D

Pain/Soreness.
Chest, delts, and triceps all sore. Chest is really hurting... :(:( Oh well. Feels good.

Sleep.
7.5 hours, interrupted sleep last night. :mad::mad: Fell asleep in my girlfriend's car for around 4 hours, then woke up and went in my house and fell back asleep. Kinda stupid. Dont feel too bad today though. Well see how my workout goes.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 15 mg. ephedra 3x today, 5g creatine + 5g glutamine peptides + 250 mg. Aminogen postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Quads, Hamstrings, Calves.
Leg Presses 720x8; 810x6; 860x4
One-legged Ext. 210x10; 230x8; 255x6
One-legged Curls 160x10; 180x8; 205x6
Seated Calf Raises 270x30; 340x25
Leg Press Calf Raises 720x12; 810x10

Training Comments.
Workout went well today. Good workout overall. Good hard leg workout. Leg presses were intense... really piling on the weights big time. Good contraction, really felt it in my quads. Leg extensions hit quads really well also. Hammered quads hard. Leg curls went okay. Not too much focus or intensity on these though. :(:( Seated calf raises hit my lower legs REALLY hard. Good contraction and execellent burn. Really hit failure on my second set of these. Wow. GREAT burn! Leg press calf raises hammered the f*ck outta my calves. I am thinking I will be really sore tomorrow. Good overall workout.

Training Length.
Training lasted around 40 minutes today. Little longer then usual.

Water.
Pretty good amount of water today.

MonStar1023
02-05-2002, 04:51 PM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- cheese + 1 tbsp. mayo + coffee + heavy whipping cream + 1/2 and 1/2
M2- Myoplex low-carb bar + carb-free choclate
M3- tuna salad + green salad + vinegar + cheese + olives
M4- mixed nuts
M5- cheese + 1 tbsp. peanut butter + coffee + heavy whipping cream + Equal

Overall Comments.
Feel okay today. Not too fat or anything like that. Been talking to chris mason a lot about changing my training routine. I really cant decide what I want to do to be honest. Gotta admit that is one f*cking strong mother-f*cker. 205 lbs. barbell curls and hes a natural. Jesus.

Pain/Soreness.
Chest is still a little sore. Feel okay. Delts are a little bit aching too. Triceps are also very sore. Quads and calves are really aching badly. Quads are hurting but not as badly as calves. Lower legs are beat up badly.

Sleep.
8 hours sleep last night. Good amount. Slept well. Feel good today for the most part. Little drowsy.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 2 Energel 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Added GNC's Energel today. Was taking ephedra with my Adipo but my supply ran out and GNC was sold out or ephedra so I replaced it with the next best thing that contained ephedrine. Energel contains around 19.5 mg. of ephedrine along with some other herbs that should help with fat-loss.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Didnt really in enough today I dont think. Need more.

The_Chicken_Daddy
02-05-2002, 04:58 PM
why are you considering changing your routine? you seem to be doing aight to me.


What is being suggested?

MonStar1023
02-05-2002, 05:08 PM
The_Chicken_Daddy-
Whatsup bro? I dont really know what I am going to do yet to be honest. I just really respect what chris mason says when it comes to training and everything like that. I really cant decide what to do to be honest because I need to schedule my carb-loads around certain days and that's going to be tough to do. Well see what happens.

:cool::cool:

I might just employ some of what he suggests into my current routine. Because I really like the split that I am following right now.

aeckhardt
02-05-2002, 05:21 PM
Yeah but what advice of Chris's are you planning on implementing?

MonStar1023
02-05-2002, 05:26 PM
aeckhardt-
He recommended a different type of split for me. Different exercises and just a lot of things different than what I am doing now. I mean I have seen some good results with what I am doing now but if I could see better results with a different program obviously that is what I am going to go with.

:cool::cool:

chris mason
02-05-2002, 05:29 PM
Monstar, if you like your current routine, keep at it until you feel a need for a change, and then use the routine I suggested.

MonStar1023
02-05-2002, 05:37 PM
chris mason-
Yeah I am going to change it up I think bro. I mean I have seen some good gains but after reading what you suggested and thinking about it I agree with the majority of the exercises you recommended. I just think I need some forearm work thats all..

:cool::cool:

Chris Rodgers
02-05-2002, 08:19 PM
Looks good man. I like the new layout.


You may want to add a set of flyes, crossovers or pec deck right before the dips. I have found this gets the chest ready to be destroyed by the dips, while letting your triceps recover a bit from the presses. Give it a shot.

aeckhardt
02-05-2002, 08:29 PM
So what kind of gains are you primarily hoping to achieve?

Strength? Hypertrophy? Are you still gonna be eating NHE style?

DaChickenShowYo
02-05-2002, 08:35 PM
Looks like a solid routine. Personally I would include a few more sets in the 4-6 rep range on exercises where you are using high reps, but that's just personal preference.

Bout forearms w/ normal rest times(2 minutes between sets), try throwing this in somewhere:
Hang from chin bar w/ both arms(wide grip optional :D) 2 sets to failure, try to fail after 20-40 seconds, weight if needed.
Then 1 set of DB wrist curls for both arms to failure, fail at 6-10 reps. Then one set of reverse DB wrist curls, failing at 6-10 reps to.

If you want to, 3-4 days after that workout train crushgrip however you want to. If I had COC's I would do 2 sets of 6-10 closes, then hold one shut for 10-20 seconds. Try holding them shut with a small plate between the grip sides, that's just insane. Good luck bro!

The_Chicken_Daddy
02-06-2002, 05:11 AM
I think the triceps are gonna be hit too often.

Just my opinion of course...

MonStar1023
02-06-2002, 05:17 AM
LATMAN-
Whatsup bro? Thanks for the reply. Yeah thats what I was thinking but I really cant decide. I want to keep the exact layout that chris recommended for me ya know.

aeckhardt-
Yeah bro 100% on NHE. Diet works excellent. Not changing that at all bro.

DaChickenShowYo-
Yeah I think I am going to train forearms after arms and I am going to do some wrist curls, a set of the wrist-roller, and a set of CoCs.... well see what happens.

The_Chicken_Daddy-
Yeah this is why I have a rest day in between back and shoulders and arms. And also another rest day then legs before chest again. I think Ill be okay. I mean I am taking chris's word for it on a lot of things to do with this new program. I completely trust that he know's his sh*t REALLY well. Thanks for the reply's guys.

:cool::cool:

gopro
02-06-2002, 05:59 AM
This type of routine can be very effective for many people. Chris seems to have a good track record and a very good rep here, so I'm sure he's pushing you in the right direction. As you well may know, I am a proponent of changing routines relatively often...more often for advanced trainers than the less advanced. So, use this routine for a good 6-8 weeks, track your progress, and then make a change. Ask Chris to update the program...although he may tell you to stick with it for longer than I recommend. Either way, I wish you luck in your endeavor.

MonStar1023
02-06-2002, 06:10 AM
gopro-
Thanks a lot bro I really appreciate what you said. Yeah I will be talking to chris throughout this training routine. I am hoping that he will be checking out my journal as often as possible. I always put in boldfaced any increased weight from last weeks workout and that wont change. That way you can just glance at my training on a day-to-day basis and quickly see if I have gone up in anything. I will also be bolding the 1st set of the 1st exercise for each bodypart. I agree with chris that this is a good general guage to determine if you are making progress or not.

:cool::cool:

MonStar1023
02-06-2002, 06:16 AM
Cardio.
None.

Diet.
M1- cheese + 1 tbsp. mayo + coffee + heavy whipping cream + Equal
M2- Myoplex low-carb bar
M3- green salad + Italian dressing + chicken salad + cheese stick
M4- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil + 1 tbsp. peanut butter
M5- big bowl spaghetti + Ragu sauce + 2 scoops ice-cream + Luna bar

Overall Comments.
Preworkout today I weighed 212 lbs. which is an OKAY amount. I want to continue dropping weight until I get down to 195-200 lbs. as I have stated before. Hopefully Ill achieve this goal by April or so. As long as a I stick to it I dont think it will cause a problem. Been looking forward to my carb-up meal for a WHILE now! Felt gassy all day today. Bloated and gassy which I HATE because then I have to carb-up feeling fat... :(:( Carb-up meal was a TON of spaghetti, and around 10-12 oz. of Ragu sauce, along with 2 scoops of Ben & Jerry's Half Baked ice-cream. Compeletely delicious. Wow Nutz Over Choclate Luna bar was GREAT too... love 'em! :p:p Was trying to figure out calories and I am guessing that its anywhere between 1500-2000 or maybe more. :eek::eek:

Pain/Soreness.
Legs are still a little sore. Calves are ACHING... woah. Really hurting badly.

Sleep.
8 hours of sleep last night. Slept well. Woke up and felt good. :D:D

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 2 Energel 3x today, 5g creatine + 5g glutamine peptides + 250 mg. Aminogen postworkout. 1.5 servings TRAC + 5g glutamine peptides + 600 mg. ALA with carb-up meal. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Back, Delts.
Curl-grip Chins (bodyweight) x12x8.5
Bentover T-bar Rows* 225x5; 200x8
Close-grip V-bar Pulldowns 140x10
Seated Behind-Neck Barbell Presses 160x5; 145x10

* Not regular T-bar Rows. See description above in my post with the subject "New Routine."

Training Comments.
Workout was GREAT. Top-notch workout in my opinion. Started off with some stretching and a little bit of some warm-up sets. Nothing too taxing on my lats though. Started with curl-grip chins. Wow what a TERRIFIC exercise. With palms facing me, I could really keep my lats and back tense throughout the entire set. Used a standard shoulder-width grip. Chins put a lot of stress on my wrists which really bothered me, but I think that this can somehow be avoided. Anyway great movement. Hit failure on both sets. Next exercise was t-bar rows. Used one side of an Olympic barbell to do these with the v-bar. GREAT exercise! Great contractions on each set. Did a little too many sets to be honest to determine which weight was best for me. First work set was 225 lbs. for 5 reps. Had a spotter on these make sure I kept my form good for the last 1-2 reps. Then moved onto a lighter weight around 185-190 and realized this was too light so I bumped it to 200 lbs. Achieved 8 good reps with this weight. Excellent contraction etc. Like these a lot more then regular bentover rows. Pulldowns REALLY finished off my lats all the way. Had some trouble keeping tension on my back because I was really focusing on my form and making sure that I hit failure with the 10th rep. Hitting failure or beyond failure is really important chris says. Finished with behind-neck presses. Was going to do dumbbell presses but I like these a LOT more and I feel Ill get much better results with them. Used 160 lbs. for five solid reps which really wasnt too bad I probably could handle 165-170 next week. Then 145 for 10. Both good sets. Hit my traps with these too. One thing that I wanted to add was that I did NOT use anything on my hands, straps, gloves, anything. And I think that I prefer this a lot more than having some kind of grip assistance.

Training Length.
Workout today lasted around 30 minutes. Probably would have been a LOT shorter but I had to figure out what weight I wanted to use etc.

Water.
Okay amount today. Around 40-50 oz. during carb-up meal.

aeckhardt
02-06-2002, 03:16 PM
Ahhhhhhhhhhhhhhhhhhhhh........I just tried those T-bar rows. holy **** they are amazing!

MonStar1023
02-06-2002, 04:37 PM
aeckhardt-
Yeah theyre a very humble exercise bro I have to agree 100%. I did them before but I didnt remember how great of a contraction in your back you can get with them. The other end of the bar was lifting up 2-3 inches though.. I had it placed under a bench.

:cool::cool:

MonStar1023
02-07-2002, 06:13 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

Diet.
M1- cheese + 1 tbsp. mayo + coffee + heavy whipping cream + 1/2 and 1/2
M2- green salad + Ranch dressing + cheese stick + chicken salad
M3- green salad + tuna salad + cheese + olives + vinegar
M4- cheese + 1 tbsp. peanut butter
M5- 1 tbsp. peanut butter

Overall Comments.
Feel okay today. DROWSY though thanks to my f*cking lack of sleep like a godd*mn a*shole.

Pain/Soreness.
Rotator cuffs are killing.. rear and side delts are totally sore. Hurts to lift my arms from my sides. Traps are hurting too along with my midback. Back is sore differently though than usual. Lats are hurting and so is the middle of my back. Workout yesterday really beat me up big time. I am going to be sore as f*ck tomorrow when I hit up arms...

Sleep.
5 hours! :mad::mad: Jesus Christ that's seriously the biggest f*cking joke I have ever heard in my life. Feel drowsy as hell today. Really need to take some naps today during some of my classes. Took a short nap during one of my classes... :rolleyes::rolleyes: This sh*t seriously is f*cking ridiculous. I will try HARD to not let it happen again. I think I am just retarded and dont realize how important sleep really is.

Supplements.
Good multi-vitamin 2x today; 2g vitamin C 3x today; 1 Adipokinetix + 2 Energel 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Good amount today. Need a little more.

Marcel
02-07-2002, 01:04 PM
Hey dude wazzup? I have a quick question why do you take 1 adipo plus extra ephedrine 3x a day? Why not take adipo 3x a day but instead of one pill two? Just wonderin. Thanks.

MonStar1023
02-07-2002, 01:07 PM
Marcel-
Hey how you doing bro? Just because plain old Adipo doesnt do anything for me stimulant or fat-burning wise. I mean regular 2 Adipo helps with appetite supressant I guess but thats about it. Now combining Adipo and ephedrine helps with appetite and cravings, fat-burning, and energy.

:cool::cool:

Marcel
02-07-2002, 01:21 PM
I knew you would have a good reason for doin it. How much ephedrice you average a day? Have you tried biotest md-6 the new one?:D

MonStar1023
02-07-2002, 01:27 PM
Marcel-
Whatsup bro? I guess I average around 60 mg. of ephedrine a day or something along those lines. I dont know something like that. Try to change it up ya know? I have been alternating Xenadrine and Adipo + ephdra week to week and seen some good results doing that. Nah I havnt tried the new MD-6 formula sorry bro. I took the old one and it was basically the herbal form of Adipo if I remember correctly. I stacked it with ECA I think... good results with that too.

:cool::cool:

Good luck.. I am just into stacking things I think to achieve optimal results.

Marcel
02-07-2002, 01:30 PM
I wanted to get my hands on some of that adipo but facken dps doesnt carry it no mo. aight laterz dude.

MonStar1023
02-07-2002, 02:25 PM
Marcel-
Yeah bro keep checking a few other places on the web I am sure that someone has it. GREAT fat-burner in my personal opinion. I hate to support a sh*tty website but I think that Elitefitness carries a product called "PPA" or something like that that has really really similar ingredients.

:cool::cool:

Blood&Iron
02-07-2002, 02:55 PM
Originally posted by MonStar1023
Marcel-
Yeah bro keep checking a few other places on the web I am sure that someone has it. GREAT fat-burner in my personal opinion. I hate to support a sh*tty website but I think that Elitefitness carries a product called "PPA" or something like that that has really really similar ingredients.

:cool::cool:
SAN makes a product called Hollywood Cuts which is identical to Adipokinetix. They also make the only ECA which uses ephedrine HCL rather than standardized herbs. Bodybuilding.com carries SAN's stuff. Haven't seen it elsewhere, although it's advertised in Ironman. BTW, bodybuilding.com also sells Adipo. It's about $4 more per bottle than Hollywood cuts.

MonStar1023
02-07-2002, 02:58 PM
Blood&Iron-
Thanks a lot bro I appreciate it. I have heard of Hollywood Cuts but never given it a shot. I think it maybe at my local GNC but I am not positive. Well see I guess...

Anyway I am thinking about rotating my carb-ups so that a) my body doesnt become accustomed to Wednesday and Saturday, and b) so that different bodyparts are trained and effected by the postworkout rush of insulin and glycogen replenishment.

:cool::cool:

The_Chicken_Daddy
02-08-2002, 08:54 AM
good luck man! :thumbup:

MonStar1023
02-08-2002, 12:06 PM
The_Chicken_Daddy-
Thanks a lot bro I really appreciate it. I think that this is going to be an EXCELLENT choice. The carb-meal rotations etc.

:cool::cool:

MonStar1023
02-08-2002, 09:30 PM
Cardio.
None.

Diet.
M1- 3 oz. turkey + 1 tbsp. peanut butter + coffee + heavy whipping cream + Equal
M2- Designer protein bar + cheese stick
M3- (postworkout) 2 scoops whey protein + 1 tbsp. flax seed oil + 1 tbsp. peanut butter
M4- tuna salad + vinegar + cheese + green salad

Overall Comments.
Preworkout today I weighed 211 lbs. Trying to get down around 11-16 more pounds. Well see how things go I guess.. hehe I say that all the time. :rolleyes::rolleyes: I mean if around 200 lbs. I am not defined enough etc. then I guess Ill just keep up this program until I get the body that I want.

Pain/Soreness.
Back is still sore. Lats and midback are both aching. Left pec was a tad sore too... not really sure how or what. Delts are still killing me! Side and rear are really messed up pretty badly. So are my rotator cuffs.

Sleep.
6 HOURS! :eek::eek: I dont know what the F*CK my problem is. I just got 5 f*cking hours the night before last which is a JOKE and then 6 last night! This is ridiculous I cant believe my lack of discipline. Got 2 naps today but that still doesnt cut it. Both were around 10-20 minutes or something like that.

tuttuttuttut ..this kind of pathetic old-school bullsh*t will NOT be happening much longer. 7+ hours will be a MUST.

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 1 Adipokinetix + 2 Energel 3x today, 5g creatine + 5g glutamine peptides + 250 mg. Aminogen postworkout. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Lowered my dosage of vitamin C back down to 1g three times per day.. only because I think that my immune system is fine now. I dont feel like I am having any kind of problem with illness etc. If I do Ill bump it back up to 6g per day. :cool::cool:

Training. Biceps, Triceps, Forearms.
Standing Barbell Curls 125x6; 105x8
Alt. Dumbbell Hammer Curls 55x6; 45x8
Lying Barbell Skull Crushers 125x6; 115x8
Close-grip EZ-bar Pressdowns 180x8; 150x10
Seated Barbell Wrist Curls 115x15
Reverse Wrist-roller 25x6.5
CoC #2 Timed-holds left :20 - right :20

Training Comments.
EXCELLENT workout today in my opinion. Really really felt like I had a great workout. Very drowsy all day because of my f*cking LACK of sleep but I took a nap before I trained and that really helped. Anyway started off with standing BB curls. First set went pretty well for the most part. Had a spotter assist my on the last rep to make sure that my form was pretty good. Going to stick with 125 for a while it felt heavy as f*cking hell. Anyway next set went good, cheated a little on 7-8th rep. Hammers were TOUGH. Tried to take it slower on the negative which really torched my arms. First set was tougher then the second I think. Both were intense though. Skull crushers really beat up by tris. Damn did them "California press" style. My hands spaced around a foot apart and lowered the bar to my upper chest keeping my elbows close to my sides. First set honestly didnt feel too heavy I dont think. Maybe an increase in weight next week.. anyway second set was intense too. Had a spotter for first set. Pressdowns really piled on the weight! 180 lbs. Not literally 180 but on the cable crossover machine it was. Kept form good too. Nice slow reps good contractions. Then dropped to 150 for ten reps. Both sets good. Did my wrist curls VERY VERY slowly. I usually run through them pretty fast. Today I did them very slow and deliberately and that REALLY helped me big time. Got a good 15 reps and really got a good burn and pump throughout my lower arms. Wrist roller was INTENSE with an incredible burn in my forearms. Didnt use thick-bar. By the way, when I say 6.5 reps I mean rolled the 25 lbs. plate from the floor to my hands 6.5 times. Finished with timed-holds that beat up my hands and fingers completely. Good workout. :thumbup::thumbup:

Training Length.
Workout today lasted around 35 minutes. Good workout today.

Water.
Good amount, need more.

MonStar1023
02-09-2002, 10:29 AM
Cardio.
None. After puking last night I didnt feel up to doing cardio. I feel like it would only f*ck my immune system even more. Stomach was hurting too along with a pounding headache.

Diet.
Its 4:00 PM now and I still havnt touched any food yet. I seriously am worried about eating because the last thing that I want to do is puke up what I eat. I might just make my carb-up meal tonight and enjoy some REAL food and try to get better. :(:( Since I didnt eat at all I decided to have a binge night. Hehe oh well. I started to get really really hungry not eating at all and just decided to take tonight off. Ill regret this cheat day tomorrow I am sure! :mad::mad: Well see what happens. Ate a lot of cupcakes and stupid sh*t like that. Oh well.

Overall Comments.
Had a headache when I woke up. Took 2 Tylenol. I am thinking that I am severely overtraining. My traps and glutes are killing me and there's no way I am going to be able to hit up legs tomorrow. I dont know what I was thinking. I am seriously as CRAZY as this sounds to most of you, thinking about employing a 14-day split. So I have plenty of time to rest between workouts. I am probably going to skip tomorrow's workout. I wanted to get into a 14-day split and I wont be able to train legs tomrrow anyway due to muscle soreness. Felt sick throughout the day. Really piled in the carbs and fat though..

Pain/Soreness.
Side and rear delts are both still hurting badly. Traps are really hurting badly too.. not sure why/how. Glutes are killing me... not really sure why either... :confused::confused: Biceps and triceps are both hurting. Wow my bis havnt been this sore in a long time. Forearms are also sore. Abs are sore too. Damn I am hurting! Triceps are hurting!

Sleep.
11.5 hours, interupted sleep. WOW. :(:( I woke up last night feeling sick to my stomach. I threw up and then felt sick the rest of the night. I kept throwing up my tuna salad that I ate the night before. I am thinking that I just caught a bug that is going around... it hurt so badly. Then I had another 2 hour nap!.. damn I am sleeping like a baby.. thats 13.5 hours so far couting my nap. I feel like I could go back to sleep. :eek:::eek:

Supplements.
Took a day off from supplements all together. Feel sick to my stomach and I am really not in the mood to be popping pills. Going to go back to everything tomorrow I think. Took 600 mg. ALA right before I started dumping in the food. Didnt eat TOO much. But went off hehe.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
NOT enough! Had cotton mouth all day today. Mouth was so dry. Kept trying to gulp water... lots of sh*tty stuff like Gatorade though. Ill definitely be carbed up.

MonStar1023
02-10-2002, 11:07 AM
Cardio.
(AM) 20 minutes stationery bike, alternating 1 minute level 8 going a fast-pace then 1 minutes level 5 going a slower-pace.

... damn I cant stand this AM cardio bullsh*t.

Diet.
M1- mixed nuts
M2- green salad + cheese + Ranch dressing
M3- turkey breast + 1 tbsp. peanut butter
M4- Myoplex low-carb shake
M5- 1 tbsp. peanut butter

Overall Comments.
Feel okay today. Not too fat considering I packed in a ton of calories yesterday. Decided to employ a 14-day split.. chris mason is really helping me out with this. I am looking forward to really giving this routine a try. I am kind of serving as the guinea pig though in a sense.. not too much scientific data to back up all of what I am going to be doing. I am going to be incorporating sub-maximal work sets.. spaced in between my normal intense sessions. As the day went by I REALLY felt the effects of yesterday's cheating. Damn my stomach and love handles and lower back felt EXTREMELY fat and soft and flabby.. :mad::mad:

Pain/Soreness.
Biceps and triceps are sore. Back is still a little sore nothing too bad. Damn my biceps are hurting!

Sleep.
5 hours + 2.5 hours... kinda of confusing but I fell asleep from around 10:15 to around 12:45, and then couldnt fell back asleep. So I just added the 2.5 hours to my 5 hours aftwards... :rolleyes::rolleyes: Why cant I just get a solid 7-8 hours?

Supplements.
Good multi-vitamin 2x today; 1g vitamin C 3x today; 2 Xenadrine 3x today. 1 GNC Calcium Complete 3x today. GNC's Sleep Formula before bed.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
OKAY amount, not too much or too little.