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blustring
02-26-2002, 08:37 AM
I'm starting this journal with the hope that those of you with tons of experience will critique it in every way in order to help me become a healthier person. I've been training and dieting for about a month, and I'm seeing changes in the mirror and on the scale. I first found this site about a week ago, and I've already learned tons of very helpful things, and talked to a few very helpful people. I'm going to list my goals here and will do my best to update the journal every day if possible with my diet and workout results. PLEASE, if anyone sees something I'm doing wrong, or would just like to give a suggestion, please feel free.

Current:
Height: 6'0"
Weight: 237 lbs
% Body Fat: 24% (approximately)
Ideal:
Weight: 180
% Body Fat: 8%

Diet (2/25/02)
M1: 4 slices Turkey Bacon
2 Eggs
2 cups Milk
M2: 8oz. Yogurt
M3: 6oz. Tuna
M4: (Pre-workout)
35g Whey
1 pack oatmeal
2 Cups Milk
M5: 1 Chicken Breast
1 Cup Rice
Totals: Cal:2066, Pro:208, Fat:48, Carb:189

Workout:
Chest: Dumbell Press 50X8X4
Flat Bench Dumbell Flyes 30X12X3
Cable Crossovesrs 50X11X2
Back: Seated Cable Rows 70X8X4
Widegrip Front Pulldowns 60X11X3
Cross-Bench Dumbell Pullover 25X12X2
Hyperextension III 15X2
Abs: Hanging Leg Raises 10
Hanging Knee Tucks 20
Flutter Kicks 20
Incline Sit-Ups 20
Bicycle Crunches 20X2
Side Crunches 20, 25
Sleep: 7.5 hours (not a very restful night)

That's it for Monday,
Mike

Tryska
02-26-2002, 09:11 AM
ace! you started a journal. question...what exactly is the split you are using for your workouts? I know you told me in private, but it would be cool if you split it out for others to look at here.

blustring
02-26-2002, 09:15 AM
Tuesday (2/26/02)

Diet:
M1 (7:00): 4 Slices Turkey Bacon, 1 Cup grits
M2 (10:00): 35g Whey, 2 cups Milk, 1 cup blueberries
M3 (3:00): 6 oz. Tuna
M4 (5:00): Pre-workout 35g Whey, 1 pack Oatmeal, 2 cups milk
M5 (8:30): Steak, green beans
Totals: Cal:1821, Pro:222, Fat:28, Carb:174

Workout:
Cardio: 10 minutes fast walking (warm-up)
10 minutes on stationary bike
(tired and my legs ache)
should have pushed harder, but that's all I've got!

Sleep: 7 hours

That's It For Tuesday,
Mike

blustring
02-26-2002, 09:21 AM
The split I'm using right now is lift on Mon/Wed/Fri, and cardio on Tues/Thurs/Sat. I don't really count this, but I'm playing softball for 3 teams, so I play softball 3-4 times per week. I don't really think of softball as high intensity, but I guess it can be if you're running all the time.

Mon: Chest/Back
Tues: Cardio/Abs
Wed: Shoulders/Traps/Tris
Thurs: Cardio/Abs
Fri: Legs/Bis
Sat: Cardio/Abs

That's the breakdown right now, but I have only been doing it this way for a few weeks. It seems to be working out pretty well, except when my softball game on Sunday rolls around my legs are killing me. What do you think?

Tryska
02-26-2002, 09:34 AM
what would happen if you bumped legs/bis/abs to thursday, and did cardio on friday as well as saturday?

blustring
02-26-2002, 09:37 AM
Probably nothing. I don't see any reason that I shouldn't do that. Moving Friday's workout to Thursday would give me one more day to get over being sore. Sounds like a plan.
Thanks

Tryska
02-26-2002, 09:40 AM
no problem. plus the extra cardio will help dissipate the soreness faster.

blustring
02-26-2002, 09:47 AM
Not only does that make my softball games better, but I'm leaving town this weekend and my fiance' wants to leave at 4:00, which would make lifting on Friday very difficult to fit into my schedule. Now I can go to the gym at 6 a.m. before work and be ready to go after class at 4:00. You Rock Tryska!
Thanks

Tryska
02-26-2002, 09:49 AM
why thank you blustring. and you are welcome. ;)

blustring
02-27-2002, 07:00 AM
Wednesday (2/27/02)

Diet:
M1 (7:30) 4 slices turkey bacon, bagel, 2 oz. turkey
M2 (10:00) 8oz yogurt
M3 (1:00) steak
M4 (4:00) 35g Whey, oatmeal
M5 (8:00) stir-fried chicken/steak/veggies/rice (3 beers)
Totals: Cal:2000+, Pro:250+, Fat:40+, Carb:175+

Workout:
Shoulders:
Seated Behind the Neck Press 65X12X2, 65X8X1
Cross Body Cable Raises 20X12X3
Traps:
BB Upright Rows 65X12X2
BB Shrugs 135X12X1, 225X10X2
Triceps:
Lying Tricep Extensions 50X12, 60X12, 70X6
Cable Pushdowns 50X12, 70X12, 100X12

I need to get more sleep!!!!

I did it. Sleep: 8.75hours!

later,
mike

blustring
02-28-2002, 06:11 AM
Thursday (2/28/02)

Diet:
M1 (7:00) 8oz yogurt, 18g Whey
M2 (10:00) 35g whey, 1 cup Strawberries
M3 (1:00) 6oz Tuna
M4 (5:00) 35g whey, oatmeal
M5 (8:00) 1 Chicken Breast, stir-fry mushrooms and onions
Totals: Cal:2092, Pro:255, Fat:31, Carb:189

Workout:
Legs: Dumbell Lunges 40X10X4
BB Lunges 70X10X3
Leg Curls 70X12X3
Leg Extension 90X12X3
Calf Raises 280X10X3
Biceps: BB Preacher Curls 50X8X3
Incline Dumbell Curls 20X14X3
Forearms: BB Wrist Curls 55X10X3


Sleep: 8.5

Peace!

blustring
03-01-2002, 08:54 AM
Friday (3/1/02)

Diet:
M1: (7:00) 8oz Yogurt, Turkey/Cheese Sandwich
M2: (10:00) 8oz Yogurt
M3: (12:00) Turkey/Cheese Sandwich, Minestrone Soup
M4: (4:00) 35g Whey, Oatmeal
M5: (8:00) Mom's Home Cookin' (whoo hoo!)
Totals: Cal:2000+, Pro:250+, Fat:75+, Carb:180+

Workout:
Bad!


Sleep: Not Enough

That's It!

blustring
03-04-2002, 06:39 AM
Saturday (3/2/02)

Diet:
Not Good, I'm not even going to begin to tell you guys all the bad stuff I ate today. I'll just leave it at that.

Excercise:
Even Worse.

Later

Tryska
03-04-2002, 06:41 AM
bah.

hope this week is better for ya. y'all recovered from the smoke from all those fires yet? it was hazy all the way over here friday.

blustring
03-04-2002, 06:44 AM
Sunday (3/3/02)

Diet:
Better than yesterday, but still not good.
M1: (9:00) doughnut,Biscuit and link sausage
M2: (12:30) Ham/Turkey/Cheese sandwhich on Rye
M3: (8:00) 6oz. Orange Ruffie/1 chicken breast

Excercise:
Softball game was cancelled due to whether.
Bad Bad Bad!

I'll Do Better Tomorrow!

blustring
03-04-2002, 07:28 AM
Monday (3/4/02)

After a long weekend of overeating and lack of excercise I will once again strive to do better in the following days.

Diet:
M1: (7:00) 4 slices Turkey bacon, 2 eggs
M2: (10:00) 35g Whey, 1 cup Blueberries
M3: (1:00) 1 chicken breast, 8oz yogurt
M4: (4:00) 35g whey, 1 package oatmeal
M5: (9:00) 9oz Orange Ruffie, 1 Cup Green Beans, 1 Cup Corn
Totals: Cal:1794, Pro:213, Fat:38, Carb:157

Workout:
Chest: DB Bench Press 60X10X4
Flat Bench DB Flyes 35X12X4
Incline DB Flyes 30X12X4
Back: Seated Cable Rows 80X10X4
Wide-grip Pulldowns 70X10X4
Machine Pullovers 40X12X4
Lower Back:
Hyperextension III (MaxX3)

Softball Game at 7:30.

Peace!

blustring
03-04-2002, 07:35 AM
I traveled south this past weekend and you wouldn't believe all the fires along I-75. We must have passes 5 or 6 of them. I guess people were burning off their fields or something, because they were huge fires. You could see them lighting up the skies from miles away. It was a bad day for traveling. We saw a pickup pulling a horsetrailer drive off the road, into the ditch and smack a tree head on. It was a terrible wreck. Hopefully the horses were not hurt. I don't really see anyway that the passengers could have remained unhurt. It hit the tree pretty hard. Lots of cops out this weekend too. Had to actually drive the speed limit. Yuck!

Tryska
03-04-2002, 12:32 PM
yeah, they said something about brushburning for the summer, although wiht all the rain we're getting, i don't see why they would need to worry about it. I could have it all wrong though. That's really sad about the horestrailer though. well i'm glad oyu made it there and back, safe and sound. :)

blustring
03-06-2002, 06:30 AM
Tuesday (3/05/02)

Diet: Diet was very good today. I felt good all day, and never really felt too hungry. Too bad my workout wasn't as good.

M1: (7:00) 1 cup grits, 4 pieces Turkey Bacon
M2: (10:30) 40g Whey, 1 cup blackberries
M3: (1:00) 6oz Tuna, tablespoon fat free mayo, tablespoon relish
M4: (5:00) 35g Whey, 1 cup blackberries
M5: (8:00) 2 chicken breasts, 2 cups steamed broccoli
Totals: Carb:1847, Pro:290, Fat:27, Carb:101

Workout: Notta! Was tired, and didn't feel motivated to go to the gym to run. Went to hit softballs, but nobody else showed up. Need inspiration!

I'll do better Wednesday because I lift. Lifting is something I get excited about.

Sleep: 8.5 hours.

Later

blustring
03-06-2002, 06:40 AM
Wednesday (03/06/02)

Comments: I feel really good today. I have noticed a little bit of a change in my body. My weight is going down, which is kind of the change I was after, but I've realized that muscle weighs more than fat, and I hope that I'm building muscle at almost the rate I'm burning fat. I've noticed a change in my arms and chest. My chest is more solid and not as flabby, and my arms are getting the same way. I like the solid feeling that my body is developing. I haven't noticed my stomach shrinking much, but I guess I should give it more time. I know that it has shrunk some because my clothes fit better and I feel more confident.

Diet:
M1: (7:00) 2 eggs, 4 slices Turkey Bacon
M2: (10:00) 35g whey, 1 cup 0 fat milk, 8oz yogurt
M3: (1:00) steak, 1 cup green beans
M4: (4:00) 35g whey, 1 package oatmeal
M5: (8:00) 8oz Orange Ruffie, 1 cup Wild Rice
Totals: Cal:1918, Pro:229, Fat:42, Carb:151

Workout:
Shoulders:
Seated DB Press 35X12, 40X12, 45X8
Cross Body Cable Raises 20X12X3
Traps:
BB Upright Rows 80X12, 85X12, 90X12
BB Shrugs 135X12, 185X12, 225X10
Triceps:
Lying Tricep Extension 60X12, 65X12, 70X12
Cable Pushdowns 100X12, 112.5X12, 100X12
Machine Tricep Extension 60X12, 70X12, 80X12
Abs:
Side Crunches 25X12X3

Sleep: 8

Any feedback would be greatly appreciated. If anyone sees me doing anything wrong, or is just interested in helping me improve my diet or routine, please don't hesitate to speak up.
Thanks,
Mike

Songsangnim
03-06-2002, 06:52 AM
You do quite a large number of sets. I have been lifting for 12 years and you do more sets than I do. This is not a bad thing really, because as a beginner you can get away with doing more sets, and you want to lose weight, not gain it. However should your progress stall, or even regress, you might want to cut back on the # of sets that you are doing. Just a suggestion.

MonStar1023
03-06-2002, 06:54 AM
blustring-
Nice journal bro. Ill be looking forward to reading this completely some other time.

:cool::cool:

What are your current goals?

blustring
03-06-2002, 08:08 AM
Right now I'm monitoring my progress by how much weight I lose every week. I know this is not the best way to measure progress, but it's the best I've got right now. I'm down to 236lbs from 249lbs, so I'm losing weight. On average I'm dropping about 2 pounds per week. I'm having some trouble getting motivated to do cardio. I know that it's a very important part of working out, but it's just not exciting to me. I'm looking for inspiration to get me interested in cardio. Any suggestions?

My Current Goals:

1. Body Fat % down to 6-8% (this is a huge goal) I don't know exactly what it is now, but I'm estimating in the high 20's low 30's Way Too High!
2. Tone and Develop My Body into something I'm proud to show off. Never be embarrased to take my shirt off at the beach, or play on the skins team.
3. Actually see my six-pack. I know I have one, I've just hid it all these years.
4. Lose fat and build muscle.
5. Create a new way of life including my diet and workout routine. One that I will be able to adhere to for the rest of my life.
6. Just look great in general. Be proud of the way I appear to others.

Those are my main goals. There are other minor goals assocaited with them such as losing weight, but that will come with building muscle. Also, a guy with my height (6'0") with a body fat % of 6-8% can't possible weight that much. Thanks for the feedback guys. Please keep it coming.

Mike

Songsangnim
03-07-2002, 05:39 AM
If you have access to cardio equipment at home, you could watch your favorite TV program while doing cardio. Or if you are at the gym, try doing cardio wearing a walkman, with your favorite CD playing. Or you could find a favorite outdoor activity like softball, swimming, bike riding, tennis...., etc. The key is to find something that you enjoy so that you will keep at it, (like softball.) Hope this helps

blustring
03-07-2002, 06:02 AM
ExtremeAnabolic,
I'm playing softball anywhere from 3-4 nights per week. I don't know if I can stand to play anymore. I think I'm going to try to work in some racquettball and basketball. It's probably not as beneficial as running or stair master, but it's something I can enjoy. I'm sure once I lose a little weight running will be a lot easier on me, but for now I need something I can enjoy. I play softball every Sunday and Monday night, and usually practice for a couple of hours on Saturday. The city league is about to start, so I'll be playing with another team in Tuesday or Thursday every week. I did some research yesterday and found some activities I can count as cardio without having to use the treadmill or stairclimber. Thanks for the encouragement.
Mike

blustring
03-07-2002, 06:14 AM
Thursday (3/07/02)

It's a beautiful day here in North Georgia. The sun is shining and the birds are singing. It's too bad I have to sit at the desk all day. Anyway, I had a great workout yesterday, it was one of the best yet. I felt completely drained when I left the gym, but also felt like I had really accomplished something.

Diet:
M1: (7:00) 1.5 cups Golden Grahams, 1 Cup 0 fat milk
M2: (10:00) 35g Whey, 1 cup Strawberries
M3: (1:00) 12oz Tuna, 2 tbs fat free mayo, 2 tbs relish
M4: (5:00) 35g Whey, 1 cup fat free milk, 1 pack oatmeal
M5: (7:00) 1 chicken breast, 1 cups broccoli, 1/2 cup Wild Rice
Totals: Cal:1826, Pro:243, Fat:21, Carb 160

Workout:
Played Softball for an Hour
Thighs:
DB Lunges 40X10X4
Lying Leg Curls 80X12X1, 80X6X1, 60X6X1
Leg Extension 90X12X2
Calves:
Calf Raises 225X12X3
Biceps:
BB Preacher Curls 65X12X3
BB Preacher Curls (outside grip) 60X12X2
Incline Hammer Curls 25X12, 30X12x 30X14, 20X5

Sleep: 7.5 hours

That's it for today.

Tryska
03-07-2002, 07:19 AM
isn't it just gorgeous today? thank god that cold snap is over.

looks liek you had a good workout. let me ask you...when do you decide to increase your weight?

blustring
03-07-2002, 07:57 AM
Tryska,
I increase weight when I feel like I'm not working hard enough during a set. I'm still kind of feeling my way around some of the different excercises, because I don't yet know how much weight/reps I can do. So I just pick a starting point, and go from there. I have a workout partner now, and he has been lifting for a couple of years. Right now I start doing whatever he is doing, then adjust to accomodate my strength. Does that answer your question?

Tryska
03-07-2002, 07:58 AM
sounds excellent. and yes..it answers it very well. thanks. :)

blustring
03-07-2002, 07:59 AM
Oh, and it is an absolutely gorgeous day. I just walked out to my truck to get my lunch, (because I forgot it earlier) and did not want to come back inside. I so wish I was at the softball fields or riding my motorcycle, or something, just not couped up in this office without windows.
Blah!

blustring
03-07-2002, 08:01 AM
Anyone know how to calculate Body Fat % without the calipers? I have seen lots of different online calculators, but they all say something different. Does anyone have a formula that is fairly accurate? I've never had my body fat measured, and I like an estimate of what it is now to help me keep track of my progress.
Thanks

Tryska
03-07-2002, 08:01 AM
yes....a bike and some mountain roads would be perfect this morning.

blustring
03-07-2002, 08:03 AM
That would be nice, too bad I can't afford to live that dream life. Maybe one day I'll be able to just enjoy being alive and not have to worry about how I'm going to pay the phonebill. Yeah right!

Tryska
03-07-2002, 08:05 AM
georgia lotto baby.

blustring
03-07-2002, 08:07 AM
It's a nice dream, but my chances of getting struck by lightning twice today are better than winning the lottery. Anyway, if I did win the lotto I've already got it spent.

Tryska
03-07-2002, 08:08 AM
*lol* i understand. I'm aiming ofr the big game myself.

blustring
03-07-2002, 08:11 AM
Did you read the question about the body fat calculator?

Tryska
03-07-2002, 08:12 AM
ermm....no. lemme go look.

Tryska
03-07-2002, 08:28 AM
ahh...i thought you meant thread..not question in your journal...*lol*

i'm not really sure that any of the calculators are all that good. I use a set of calipers, and even that just marks a trend. which is good, imo.

blustring
03-07-2002, 08:31 AM
So, basically I could use any of the online deals, as long as that's the only one I use. I guess it will show me a trend.

Tryska
03-07-2002, 08:46 AM
true. and a trend is all you can really count on. i mean calipers, if done correctly will give you a true estimate to work with, but the only real way you'd know is hydrostatic weighing.

blustring
03-07-2002, 08:51 AM
Is that where they submerge you in water? I think they do that at the University health center. Once I've gotten down to a respectable level I might get that done.

Tryska
03-07-2002, 08:54 AM
no way...UGA's health center? i would love to do that.

and yeah..it's when they put you in a tank.

blustring
03-07-2002, 09:00 AM
Yeah, a friend of mine did it. I wonder how expensive it is?

Tryska
03-07-2002, 09:02 AM
if you find out...let me know...i'm actually coming out that way, in late may, i think. My bro-in-law is going off to china to study kudzu, and my dad is coming to stay with my sis, and i'm gonna go up there over a weekend or soemthing too.

blustring
03-07-2002, 09:19 AM
Cool,
I'll be here. I'm going to check into it anyway. Maybe by then I'll be in a position to go and get it done. I weigh in tomorrow, and I'm really excited. I'm supposed to weight 236, but I think I'll be a little lighter than that. I weighed 236.5 on Monday. I wasn't supposed to weigh on monday, but my buddy weighed and I just hopped on the scale while I was there.

Tryska
03-07-2002, 09:21 AM
cool. good luck. don't eat anything salty tonight. *lol*

blustring
03-07-2002, 10:09 AM
I just sent an e-mail to the University Health Center, hopefully I'll hear back from them soon. If not, I'll call or go visit them. I know they have a department that deals with nutrition. I'd assume they have someone to deal with this sort of thing too. I'll keep you posted.

:)

Tryska
03-07-2002, 10:10 AM
ace. thanks a bunch!

blustring
03-08-2002, 08:18 AM
Friday (3/08/02)

Great News: Yesterday was my weigh-in day, and I weighed in at 232.5. When I weighed on Monday I weighed 236.9. I'm very happy. That is encouragement enough to get me back in the gym soon. I feel pretty good today all things considered. My sides are really sore from the side crunches with a 25lb weight I did on Wednesday. Another absolutely beautiful day here, and I'm stuck at a desk.

Diet:
M1: (7:15) 1.5 cups Golden Grahams, 1 cup fat free milk, 8oz yogurt
M2: (10:30) 35g whey, 1 cup strawberries
M3: (1:00) Ham Sandwich
M4: (5:00) 35g whey, 1 cup Strawberries
M5: (?) Chili Con Carne, 1 cup Egg Noodles
Maybe Some Beer, don't know for sure yet. I'll update tomorrow.
Totals: Cal: Can't count that high!

Workout:
Unfortunately I don't have time to workout today. I'm hoping to make up for it tomorrow. I'm playing softball for about 3 hours tomorrow as far as I know. We will see.

Peace

Tryska
03-08-2002, 08:25 AM
rock on bro!

blustring
03-08-2002, 08:38 AM
I'm tryin! Hey Tryska, I have a friend who wants to pack on muscle. I told him the first thing he needs to do is start eating right. We talked about getting more protein and making sure to get enough calories every day. He is about 6'1" and weighs 165lbs. He has been lifting for about 2.5-3 years, and has good muscle definition, but can't gain any size. Do you have any advise that I could pass on to him on how to gain musle. I told him he needs at least 2000 calories per day, and then needs to compensate for the calories he loses through excercise. Any suggesions?

Tryska
03-08-2002, 08:42 AM
damn...he'll really need to eat. and make sure to increase that protein. if he's got a superfast metabolism he may also wanna look at something more like 3000 cals a day. also, how is he training? is it possible he's overtraining?

blustring
03-08-2002, 08:46 AM
It's very likely he is overtraining. He only lifts 3 days per week like I do, but he will easily do 4 excercises for every muscle, when I do 2. I know everyone is different, but how many excercises should you do per muscle? He also, always does 12 reps, and 3-4 sets. One of his main problems is he only eats twice per day. Lunch and dinner. I told him he has to eat breakfast. It's probably the most important meal. We talked about planning out his diet a week at a time like I do. I think he can do that. I don't want to get him fat, but he wants to gain weight. He would like to gain about 20 pounds of muscle.

Tryska
03-08-2002, 08:48 AM
yeah..he needs to eat every 2-3 hours......a mixed meal of protein, fat and carbs.

also, what i typically do is 3 compounds and 2 isos for each session. 3 sets each.

blustring
03-08-2002, 01:03 PM
Okay,
I'm not up on the lingo, so you'll have to explain what compounds and isos are, and how to tell the difference. Sorry.

Tryska
03-08-2002, 01:21 PM
compound exercises are exercises that work several muscles at once..ie: deadlift, squat, bench press.

isos or isolated exercises, are lifts that only work one specific muscle, like say...bicep curls or calf raises.

blustring
03-11-2002, 06:46 AM
Monday (3/11/02)

Comments: Diet over the weekend wasn't bad, but it wasn't great either. I was forced to drink a few beers on Friday, and a few on Saturday, but it could have been much worse. I was able to say no to the midnight pizza run on Saturday. It took a lot out of me, but I made it through. :) Played softball for about 2.5 hours on Sat. and had a game Sunday. Not the best excercise, but if I'm sweating, I'm doing something. Today is going to be so busy. I have softball practice right after work, until dark, then a game at 7:00, then I'm going to go to the gym and lift. I'm know I'm going to be tired. I'm praying for rain!

Diet:
M1: (7:15) 1.5 Cups Golden Grahams, 1 cup fat free milk
M2: (10:30) 8oz fat free yogurt
M3: (1:00) Deli Sandwich
M4: (4:00) 35g Whey, 1 pack oatmeal
M5: (9:00) 2 chicken breasts, 2 cups green beans
Totals: Cal:1760, Pro:214, Fat:29, Carb:177

Workout:
Chest: DB Bench Press 65X10, 65x8X 55x12
Flat Bench DB Flyes 35X12, 40x12, 40x12
Incline DB Press 35X10, 40X10, 45X10
Back: Seated Cable Rows 100X8X4
Wide Grip Front Pulldowns 80X10X3
Cross Bench Dumbell Pullovers 20X13X2
Lower Back: Hyperextensions III 15lbsX20, 25lbsX15

Sleep: 7.5 Hours

Peace Out!

blustring
03-11-2002, 07:55 AM
Tryska, I got a responce from the people at the health center about the hydrostatic weighing. They said they do have the facility, but it's only used for research, plus it's quite expensive. Oh well, I guess I'll just get the caliper test done. I spoke with a dietician, and she told me to get 50-60% carbs in my diet. What's the deal with that?

Tryska
03-11-2002, 07:57 AM
bah. she's following common "theory" on what a good nutrition program looks like. go with what's bene working for you. sucks about the dunk-tank, tho. oh well.

blustring
03-11-2002, 08:00 AM
She told me that not getting enough carbs will keep my energy levels low. I have plenty of energy, except when I get out of bed in the morning. That's the only time I'm really tired.

Tryska
03-11-2002, 08:01 AM
i wouldn't worry about it...if anything, going with lower carbs has given me more energy. how much sleep do you get each night?

blustring
03-11-2002, 08:02 AM
7.5 - 8.5 hours, depending on what day it is. I sleep like a rock now though. I used to have so much trouble sleeping, but since I started dieting and lifting I have no trouble sleeping.

Tryska
03-11-2002, 08:04 AM
yeah...working out will def make i much easier to sleep. maybe with all your activity you need a smidge more sleep?

blustring
03-11-2002, 08:07 AM
I don't think I can get anymore sleep. I don't get home each night until around 8:00 or 9:00, then I have to cook/eat dinner, and prepare meals for the next day. Then I have to spend a little time with Kati and then it's off to bed. My days simply fly by!

blustring
03-11-2002, 08:10 AM
Also,
I crave the gym. I feel like I should be lifting when I'm not doing something. For instance, Saturday afternoon, after softball practice, I sat around and did nothing from 4:00 until 11:00. I so wanted to be in the gym, but I had already done all of my muscles for this week. What if I alternated lifting 3 days on and 1 day off. Like lift Mon/Tues/Wed, take Thurs off , then start over and lift Fri/Sat/Sun. Is this too much?

Tryska
03-11-2002, 08:13 AM
considering allt he activity you do, it just might lead to overtraining. does this craving feel like a compulsion? is it like a drive to get fit as soon as possible, or is it just a 'i'm borred..hey lifting sounds fun!" kinda thing?

blustring
03-11-2002, 08:17 AM
Well, I do like the whole idea of getting fit, and I might be rushing it just a little. But I love seeing the progress. It makes me happier than I've ever been. I could stand to eat a little more, and I could definitely do more cardio, but whatever I'm doing, seems to be working.

Tryska
03-11-2002, 08:23 AM
if it's working, stick with it.

remember...more isn't better, better is better.

especially when it comes to training.

blustring
03-11-2002, 08:30 AM
I'm reformulating my diet every week with respect to my weight. It seems to be going okay. I'm trying to get my fiance' to do the same. She doesn't need to lose any weight, but she wants to tone up. I told her, if she eats smart then toning up will be a lot easier. She has a hard time saying no to sweets. I personally could care less about sweets, but she loves them.

Tryska
03-11-2002, 08:32 AM
does she weight-train?

blustring
03-11-2002, 08:43 AM
She does hydrobics 4-5 days per week. She really enjoys it. I've been talking to her about possibly coming into the gym and doing a little weight-training, but she's scared of all the weight. She doesn't think she strong enough to use any of the free weights. I told her she could start on the machines and work her way into the free weights, but she hasn't decided yet. The department asked her to teach the hydrobics class 2-3 times per week, so she must be pretty good at it.

Tryska
03-11-2002, 08:52 AM
if she really wants to tone up, nothing will do it quite like weight-training will. tell ehr not to be scared. it's just inanimate iron. and she can start off as light as she can ahndle it. I'm telling you..nothing will tighten her physique up like free-weights.

blustring
03-11-2002, 12:58 PM
I'll tell her that, maybe that will convince her to give it some consideration. I can see where she would rather do hydrobics though. I'm sure it's fun to be in the pool. If she came in the weight room she would have to sweat.

Tryska
03-11-2002, 01:06 PM
*lol*.

yeah well, aerobics will slim you down, but you are just a slimmer version of your flabby self. weights on the other hand, change your physique and let you lose the flab. if that doesn't convince her, i don't know what will.

blustring
03-11-2002, 01:11 PM
She gets upset with me when I try to talk to her about her diet. She is watching what she eats, but she can't say no to some things. She is a teacher, so at her school they are always having candy and and cake, and she can't say no. I don't understand the lack of will power. If I know that I need to say no, I will, even if it's something I really want. Honestly the only time that I even slip a little bit is on the weekend. Eating healthy for 5 days, then slipping a little for 2 is bad, but it could be much worse. She's happy with my new found passion, but I don't think she wants to take the time to plan. I even told her I would sit down with her and do it for her, but she still hasn't shown any interest. Oh well, I'll let her do it her way. She would say it's always the right way :)

Tryska
03-11-2002, 01:16 PM
and yeah..come on now.....it's not that "she can't say no" she just doesn't want to. *lol*

yeah...you can't make someone else understand why it is you do what you do, but all you can hope for is a little support, or at the very lieast, indifference, allowing you to do it. *lol*

blustring
03-11-2002, 01:32 PM
I have no problem maintaining my diet around her. She is kind of like me in the fact that she would rather stay home and make dinner than go get fast food. She is doing the weight watchers points thing, but she isn't always able to stay within her point range because of her addiction to sweets. There isn't anything wrong with the WW method, but I've done it before, and I didn't get enough meat. I have to have meat at least once or twice a day or I start feeling weak. She can go several days without eating meat products. I'm eating more now than I was when I did the WW program, but I'm losing weight faster. It's kind of cool. I'm actually eating more than I was before I became health conscious, but the more is also a lot better stuff. No fried foods, or sugars. I've lost 17 pounds since I started counting calories. She says it's because I have more to lose. It probably is, but I'm happy with it.

blustring
03-12-2002, 06:11 AM
Tuesday (3/12/00)

Comments: It's a rainy day here, so getting in the gym shouldn't be a problem. Playing racquetball this afternoon, so I'm hoping that will turn out to be a good cardio activity.

Diet:
M1: (7:30) 1 Cup Grits, 4 slices Turkey Bacon
M2: (10:30) 44g Whey, 1 cup Raspberries, 8oz fat free yogurt
M3: (1:00) 2 cups chili con carne
M4: (5:00) 44g whey, 1 cup raspberries
M5: (8:00) 9oz Roast Turkey, 1 cup green beans
Totals: Cal:1811, Pro:209, Fat:35, Carb:129

Workout:
Cardio: Racquetball for 60 minutes
Abs:
Hanging Leg Raises 10
Hanging Knee Tucks 20
Flutter Kicks 20
Bicycle Crunches 20X2
Side Crunches 25lbX15
Have a Great Day

blustring
03-13-2002, 06:52 AM
Wednesday (3/13/02)

Comments: Thoroughly enjoyed the racquetball a$$ whoopin I received from a buddy. I have a new goal to add to my list. I have to keep practicing and be able to consistently beat him. The sad part was, he hasn't played since the last time I played. We both learned how to play at the same time, and he still embarassed me yesterday. Don't worry though, I will have my revenge.

Diet:
M1: (7:30) 2 eggs, 4 sliced Turkey Bacon, 1/2 Cup Grapenuts, 1 cup fat free milk (big breakfast)
M2: (10:00) 44g Whey, 1 Cup Fat Free Milk
M3: (1:00) 9oz Roast Turkey
M4: (4:00) 44g Whey, 1 pack oatmeal
M5: (8:00) 44g Whey, 2 Cups Fat Free Milk
Totals: Cal:2019, Pro:276, Fat:44, Carb:156

Workout:
Shoulders:
Seated DB Press: 30X10, 40X10, 45X10
Cross Body Cable Raises: 20X12X3
Traps:
BB Upright Rows: 85X8X2, 65X15
BB Shrugs: 135X10, 155X10
Tricpes:
Lying DB Tricep Extension: 40X12, 45X12, 50X12
Machine Tricep Extensions: 70X12, 80X12, 90X8

Sleep: 8.5

Later!

blustring
03-14-2002, 06:56 AM
Thursday (3/14/02)

Comments: Okay, we have a dilemma. I stepped on the scale yesterday, and shouldn't have, but I have gained almost 2lbs since last Thursday. I don't see any sensible explanation for this. I have eaten basically the same number of calories this week that I did last weekend, and even ate better over the weekend. I also worked out a lot harder this week than last week. I really don't understand how I could have gained weight. I felt full/fat all day Thursday, but I still can't explain where I could have picked up the extra weight. Anyone have any ideas?

Diet:
M1: (7:15) 1/2 Cup Golden Grahams, 1 Cup Fat Free Milk
M2: (10:30) 44g Whey, 2 Cups Fat Free Milk
M3: (1:00) 12oz Tuna, 2 tbs. Fat Free Mayo, 2 tbs. Pickle Relish
M4: (5:00) 44g Whey, 1 Pack Oatmeal
M5: (9:00) 1 Chicken Breast, 1 Cup Broccoli
Totals: Cal: 1827, Pro: 223, Fat: 18, Carb: 193
Workout:

Thighs:
DB Lunges 45X10X4
BB Lunges 70X10X3
Lying Leg Curls 60X15X2
Leg Extension 90X12X2
Calves:
Donkey Calf Raises 320X10X3
Biceps:
BB Preacher Curl 75X8X3
Incline DB Curl 30X12X2
Forearms:
BB Wrist Curls 55X10

Sleep: ?

Any suggestions or comments are always greatly appreciated. Basically the only input I have comes from you guys, because I want the opinions of people who have been there and know what it's all about. I could ask people in the gym, but I haven't seen anyone in there that looks like they know enough about what their doing.
Thanks,
Mike

Tryska
03-14-2002, 07:00 AM
were your carbs, or sugar intake a bit higher then normal? what about salt?

blustring
03-14-2002, 07:03 AM
I don't really measure my salt intake. I guess I could start, but I didn't eat anymore than I normally would. The only differences were that I weighed before lifting, and I really had to pee. Other than those two things, I can't think of anything that I have done different.,

Tryska
03-14-2002, 07:13 AM
it's most likely just random water lfuctuation. i wouldn't take it to heart as a bad thing. it could be due to any number of things. for me it usually depends, on womanly stuff, carb intake, what types of carbs i ate, and how much salt.

blustring
03-14-2002, 07:41 AM
I thought it could be due to water, or maybe salt or something like that. I didn't think I could have gained that much muscle in that short of a time, and I knew I couldn't have put on any fat because I haven't eaten bad. I drank some beer over the weekend, but it doesn't even compare the the weekend before, and I lost almost 4lbs last week. It's all confusing. I'm going to weigh again today and see what the deal is.

blustring
03-15-2002, 07:01 AM
Friday (3/15/02)

Comments: I weighed again yesterday after I lifted, and my weight was down to 231. My body is doing something really strange, but I'm happy that my weight is back down where it should be. I have noticed some differences in my muscle tone, but I'm not losing noticable fat. I have noticed that my waist is a little smaller, but not much, maybe an inch. My chest is a little bigger, once again an inch, and my shoulders are getting more defined, but my problem area (stomach ) doesn't seem to be changing.

Diet:
M1: (7:15) 2 Eggs, 4 Slices Turkey Bacon, 1 Cup Grits
M2: (10:00) 44g Whey
M3: (1:00) Turkey Sandwich on Wheat, 1 Slice of Fat Free Cheese
M4: (5:00) 44g Whey
M5: (8:00) AHHHHHHHHHHHHH! (Pizza and Beer)
Totals: Cal:1524, Pro:203, Fat:38, Carb:108

Workout: Planning on going to the gym and either doing interval cardio, playing basketball, or playing racquetball. We will have to see. My fiance' has informed me that I'm going to pick out a tuxedo tonight. You know, fun stuff!

Tryska
03-15-2002, 07:36 AM
you know....today's diet looks much better than usual...less carbs and sugars.....that should definitely help with that belly bloat.

however...you may want to check those cals...and definitely add a little more fat into your diet on a regular basis. at least 30%.

fat doesn't make you fat....it can actually help with losing fat. ;)

blustring
03-18-2002, 07:00 AM
I wouldn't worry too much about Friday. I ended up going over to a friend's house and partaking in the well know college ritual of eating large quantities of pizza and drinking beer like they were running out. Aside from feeling like complete a$$ on Saturday it was a really great night. I'm about to start adjusting my diet to include more fat. I'm debating using flax. I hear a lot of other people are using it, and I know Tryska uses it. It sounds like a good place to get some of the fat I need. Any other suggestions? I also considered instead of grilling and baking my chicken I would saute it in olive oil.
Peace

Tryska
03-18-2002, 07:01 AM
flax and olive oil are both ace places to get your fats from.

also full fat dairy is good too, and using the yolks with your eggs.

blustring
03-18-2002, 07:17 AM
Monday: (3/18/02)

Comments: Weekend was once again very bad. In the previous post I mentioned the beer bath on Friday night. My fiance' and I attended a wedding party Saturday night, and though I was successful at refusing the beer I was unable to resist the plethera of goodies. Overall it was a good night. We got lots of cool stuff. Spent most of the day Sunday cleaning up my house because I was having some buddies over to watch wrestlemania, and we needed somewhere to sit. Then we ate burgers and chips last night. I did drink diet dr. pepper though, so that was positive. So the healthy eating starts again today!

Diet:
M1: (7:15) 2 Eggs, 4 Slices Turkey Bacon
M2: (10:00) 44g Whey, 2 cups Milk
M3: (1:00) 12oz Tuna, 2 tbs. Fat Free Mayo
M4: (4:00) 44g Whey, 1 Pack Oatmeal
M5: (9:00) 1 Chicken Breast, 2 tbs. Olive Oil, 1 Cup Broccoli
Totals: Cal: 2021, Pro: 279, Fat: 63, Carb: 83

Workout:
Chest:
DB Bench Press 50X10, 60X10, 65(failure)
Incline DB Press 40X10, 45X10, 50(failure)
Peck Deck Flyes 80X12, 90X12, 100(failure)
Cable Crossovers 40X12, 50(failure)
Back:
T-Bar Rows 45X12, 55X12, 55(failure)
Machine Pullovers 90X12, 100X12
Cross Bench DB Pullovers 30X12, 35X12
Lower Back:
Hyperextension III 25(failure)X2

Notes: I'm thinking about interchanging some of the excercises because I'm doing the same ones every time. I don't want my muscles to get used to certain activities.

Peace Out!

blustring
03-18-2002, 07:19 AM
I always eat the yokes with my eggs. It just doesn't seem like I'm getting enough if I don't. Also, I might look into some good old fashion vitacim D milk. My dad owns a dairy farm, so he's happy as long as I'm drinking any milk. What's the best way to take flax. Should I mix it with something like you do, or what. Also, I don't eat cottage cheese, so that idea is out.

Tryska
03-18-2002, 07:22 AM
mmm...you could take a tablespoon straight (if you get the "omega-flo" processed kind it tastes almost buttery and not that nasty), you could top your vegetables or salad with it (don't cook with it tho), or you might could mix it in with your whey. incidentally, you could mix your whey with the milk, too.

blustring
03-18-2002, 07:26 AM
Most of the time I do mix the whey with milk. I tastes so much better made with milk, even fat free milk. It just tastes kind of bland made with water, except when I put the oatmeal in it. The oatmeal gives it a sweet flavor. I'll check it out. BTW how was your weekend?

Tryska
03-18-2002, 07:29 AM
busy. it was beautiful out wasn't it? of course my air isn't working yet, but whatever. sounds like you had a real good weekend yourself.

i like my whey with milk better too, actually. it tastes almost too sweet just mixed with water.

blustring
03-18-2002, 07:32 AM
Well, I didn't make my weight this week. I only lost 1-1.5 lbs. I was shooting for 2, but I guess that's okay. I'm ahead of scheduel by almost 2 weeks. I should have weighed in at 234, but I was 231.3. I probably gained over the weekend though. I didn't get much excercise unless you count the 6 hours I spent cleaning up my house. I'm excited about getting back in the gym today. I'm craving weights. I had such a great workout last Monday, I'm hoping to make a streak out of it.

Tryska
03-18-2002, 07:37 AM
haha. remembe rthat gain was most likely water, if you did gain...but i think you are doing really great. glad your ahead of schedule. i've actually hit a stall myself, so i need to focus on getting in enough calories each day, so that my body will let go of some of this fat....you'd think eating would be an easy thing to do. :rolleyes:

blustring
03-18-2002, 07:44 AM
It's not just eating though, it's eating right. I eat more food now than I did when I was pretending I was a balloon, but I'm eating much healthier stuff now. In order to get everything I need I have to eat 5 times per day. It gets kind of stressful knowing that I have to make at least 3 meals every night to have for the next day. I have to go to the grocery tonight and get some stuff, luckily I don't have to get a lot.

Tryska
03-18-2002, 07:46 AM
yeah, i definitely agree. it's a lot of food, and tought to eat when your not hungry as well, but i has to be done, right?

blustring
03-18-2002, 07:50 AM
Yes it does, plus it's nice feeling full most of the time. I find myself not craving foods that are bad for me, because I'm rarely hungry. I'm eating every 3-4 hours, so by the time my stomach finishes processing one meal, here comes another. I guess that's how it should be if you want to keep your metabolism running at max speed. The weekends are my hard times though. I know if I would get outside and do something it would be that big of a deal, but I'm usually in lazy mode on the weekends.

blustring
03-18-2002, 08:29 AM
Tryska,
Where do you purchase your flax, what size, and how long will it last you?

Tryska
03-18-2002, 08:33 AM
hello again!

umm...actually i used ot just pick it up at kroger or publix in their organic foods section, but from now on i'm gonna get it at my supplement store, because the brand they got is really yummy tasting and i know they will always have that brand. it's a big old bottle too, and i think i paid maybe 25-30 bucks for it? that will last me over a month too. possibly two months.

umm, you can get 8oz bottles that will last about 2 weeks for about 6 bucks at kroger tho.

blustring
03-18-2002, 08:52 AM
Cool, I'll look into it. Thanks

blustring
03-18-2002, 12:42 PM
For those of you following my journal here is an update of my progress.

Weight: 230 (was 248)
% Body Fat: 21 (was 24)
Measurements: (inches)
Calf: 15.5 (was 15)
Thigh: 24 (was 24)
Hips: 40 (was 41)
Waist: 39 (was 40.5)
Stomach: 42 (was 45)
Chest: 46 (was 44)
Biceps: 15 (was 14)
Neck: 16 (was 14.5)

I guess this is proof that I'm making a difference. I feel better, and I think I look better, so that its what counts. If anyone would like to critique my routine in any way, please feel free. I was told that I was doing too many sets. I tried to cut back on them a little.

Thanks,
Mike

blustring
03-19-2002, 06:09 AM
Tuesday (3/19/02)

Comments: Yesterday was a great day for working out. It was around 72 degrees outside, and I played softball from 4:45 until 6:30, then went to hit the weights. Worked chest and back in about 50 minutes. I know I could get through it faster, but my workout partner doesn't like to work as fast as I do. I didn't feel as strong yesterday, but that might have been due to low carbs yesterday. Today's carb level will be a lot higher.

Diet:
M1: (7:15) 4 Slices Turkey Bacon, 1 Cup Grits
M2: (10:00) 44g Whey, 2 Cups Milk
M3: (1:00) Turkey Sandwich on Wheat, Pickle
M4: (5:00) 44g Whey, 2 Cups Milk
M5: (8:00) Spinach Salad, Fat Free Italian Dressings, 8oz Orange Ruffie, 2 tbs Olive Oil, 1 Cup Wild Rice
Totals: Cal: 1943, Pro: 215, Fat: 54, Carbs: 171

Workout:
Cardio: Racquetball-->60 mins
Abs:
Hanging Leg Lifts 10
Hanging Knee Tucks 20
Flutter Kicks 20
Incline Sit-Ups 20
Bicycle Crunches 20X2
Side Crunches 25X2

Thanks,
Mike

blustring
03-20-2002, 06:54 AM
Wednesday (3/20/02)

Comments: Didn't do abs yesterday. When we finished playing racquetball I was so tired. I don't think I could have done any ab work. It would have been useless. I'll do it on Friday.

Diet:
M1: (7:00) Oatmeal Creme Pie, 1 Egg, 4 Slices Turkey Bacon
M2: (10:00) 44g Whey, 2 Cups Milk, 1 Tbs. Flax Oil (tastes like fish)
M3: (1:00) 6oz. Steak, 1 Cup Green Beans
M4: (6:00) 44g Whey, 1 Pack Oatmeal
M5: (8:30) Dinner Salad, Skillet Sensation
Totals: Cal: 1967, Pro: 204, Fat: 52, Carbs: 179

Workout:
Shoulders:
Seated DB Press 45X12, 45X6
Front DB Raises 25X12X2
Lateral DB Raises 20X12X2
Traps:
DB Upright Rows 35X12X2
DB Shrugs 140X12, 160X12
Triceps:
Skull Crushers 60X12X2
Machine Tricep Extensions 90X12X2
Weighted Dips 25X12X2

Peace ;)

blustring
03-20-2002, 06:55 AM
Weighed last night after playing racquetball for 1.5 hours. Down to 230.

Tryska
03-20-2002, 06:58 AM
ace. congrats! :thumbup:

blustring
03-20-2002, 07:00 AM
Thanks,
I've still got a long way to go though, but I'm making constant progress.

Tryska
03-20-2002, 07:07 AM
anf that's the key. :nod:

blustring
03-20-2002, 11:33 AM
Okay,
I took flax oil for the first time today, and that stuff is terrible. It has a fishy flavor to it. I put it in my protein shake, which is questionably tasty to begin with. It ruined it. Just a tablespoon of that stuff made the consistency oily, and gave it a fishy flavor. I have to figure out another way to eat that stuff. I guess I could just be a man and take a tablespoon full of it. YUCK!

Tryska
03-20-2002, 11:34 AM
what brand of flax is it?

blustring
03-20-2002, 11:36 AM
Hmmmm,
I don't know the brand, but it's the only liquid that they had. Everything else was pills. It's in a solid black bottle (I'm sure that helps).

Tryska
03-20-2002, 11:45 AM
oh yeah..that one.

*lol*

it shouldn't taste fishy. kinda nutty tasting with maybe a bitter part to it, but not fishy. you've been keeping it fridgerated?

blustring
03-20-2002, 11:48 AM
Yeah,
Refrigerated since I opened it. It's not nutty tasting at all. It's very oily (which I expected), but you know how you have that oily aftertaste after eating some species of fish. That's kind of what it tastes like. Not good in a chocolate protein shake. BLAH!

blustring
03-21-2002, 08:08 AM
Thursday (3-21-02)

Comments: Shoulder workout was really great yesterday. I've never felt a burn like that in my shoulders. Couldn't finish my second set of DB Press, but I strained my way through everything else. I'm really starting to notice a difference in my arms, back, shoulders and chest. My stomach still needs a lot of work, but I believe my love handles are going away. My pants and shirts fit much better, and I'm feeling much more confident. I really do appreciate the support I'm getting on this board (mainly from Tryska). It would help me tremendously if someone could take a look at my routine and let me know where it is lacking. As always any suggestion, opinions, or advice is greatly appreciated.

Diet:
M1: (7:00) 1 Cup Grits, 2 Eggs
M2: (10:00) 44g Whey, 2 Cups Milk
M3: (1:00) 12oz Tuna, 4 Tbs Mayo, 2 Tbs Pickle Relish
M4: (4:00) 44g Whey, 1 Pack Oatmeal
M5: (9:30) 1 Chicken Breast, 2 Tbs Olive Oil, 1 Cup Mushrooms
Totals: Cal: 2144, Pro: 269, Fat: 61, Carbs: 125

Workout:
Legs:
Squats 195X12X2
Leg Curls 70X12X2
Leg Extensions 90X12X2
Calf Raises 245X12X2
Biceps:
BB Curls 60X21X2
Preacher Curls 55X12X2
Forearms:
Reverse Forearm Curls 95X12X2

Have a great day!

Tryska
03-21-2002, 08:13 AM
hey there.....

a. sorry the flax is so sucky. maybe you'll get used to it.

b. how come you don't do a squat/leg press or squat variation?

blustring
03-21-2002, 08:32 AM
That's a good question. I haven't done squats in a very long time. Occasionally I will do leg press and hack squats, I just haven't done them lately. I haven't done leg press or hack squats since I started posting on this board. I don't have any thing against them. I don't really like BB squats, probably because they are hard, but I'm sure that they would help out a lot. I'll work them into my routine. My workout partner is getting annoyed with my constant routine change. I think he wants to just do the same thing every week. I don't do that. I thought that we worked pretty hard yesterday, but he wasn't satisfied with only doing 4 tricep sets (plus 2 warm-up sets). He wanted to do weighted dips. I did 2 more sets with him, then called it quits. What is a good number of sets to do per muscle/group? That might be a good question for the routine board.

Tryska
03-21-2002, 08:38 AM
weighted dips aren't a bad idea for chest/tri. I like them alot, and actually am using them to break my bench plateau. we'll see how that works out.


anyways....when i do my routine for the day, i typically set it up with 3 compound movements and 2 iso movements, and 3 sets each.

blustring
03-21-2002, 08:43 AM
When you say 3 compound 2 iso, are you doing that for each muscle, or what. For instance if I was working chest and back. Would I do 3 compound and 2 iso for chest, and 3 compound, 2 iso for back? That is around 15 total sets.

Tryska
03-21-2002, 08:57 AM
well.....my split is:

back/bis
chest/tris
legs

so the 3 compounds work my back and my bi (to an extent) and then i isolate my biceps specifcally after.

if you are doing a back/chest split you would just do 3 compounds for each. the isos would come in on your arms day when you are isolating those specific muscles.

blustring
03-21-2002, 09:13 AM
So, on those days when I use specific excercises would I do all the compound movements also? Like on Legs, squats are a compound movement right? Would I do squats then 2 more compounds then something like leg extensions, leg curls and calf raises?

blustring
03-22-2002, 06:23 AM
Friday (3/22/02)

Comments: Didn't get to go to the gym last night. Got home from work and there were repairment already there to fix my front door. I guess my landlord called them. Anyway, I had to sit there with them and wait for them to finish. They turned a 1 hour job into a 5 hour deal. It was almost 8:00 when they finished. I would have gone then, but I had made plans to go over to a buddy's house so he could help me bleed the clutch on my truck. So yesterday was a big disappointment. I will do yesterday's workout today, and today's tomorrow, which leaves Saturday's routine to be done on Sunday. I already had a full weekend, but now it's going to be really full.

Diet:
M1: (7:00) Oatmeal Cream Pie, 2 Eggs
M2: (10:00) 44g Whey, 2 Cups Milk
M3: (1:00) Turkey Sandwich, Pickle
M4: (4:00) 44g Whey, 1 Pack Oatmeal
M5: (8:00) Spaghetti w/Meat Sauce, Garlic Bread, 1 Beer
Totals: Cal: 2136, Pro: 198, Fat: 56, Carb: 215

Workout:
Yesterday's Routine

Peace Out!

Tryska
03-22-2002, 06:32 AM
well...leg day is a bit different, simply because such a large percentage of muscle gets involved.

for leg day i just like to use compounds and then calf raises.

ie:

squats, walking lunges, and SLDLs.

that's adequate to hit hams, quads and glutes, and calves a little bit, as well as lower back some.

then calf raises as well. If you really wanted to get nit-picky you could add adductor/abductor work in. (with my routine i don't see the point of adding curls and extensions as well as what i'm doing there)

blustring
03-22-2002, 06:36 AM
Well,
I threw in squats just to see how it goes. I think it should be a pretty thorough workout. We will see this afternooon.

blustring
03-25-2002, 07:56 AM
Saturday (3-23-02)

Comments: Diet wasn't that good today, but it wasn't that bad. Took in too many carbs, and not enough protein, but it's better than my last few weekends. Ab workout was awesome. I was exhausted by the time I was finished. And Tryska, thanks a lot for the tip on squats, I have never felt pain like that in my thighs. My quads are so sore, I look funny walking up stairs.

Diet:
M1: 2 Eggs, 1 Cup Grits
M2: Corn Chips
M3: 1 Cup Wild Rice
M4: Coca Cola
M5: 1 Chicken Breast, 1 Cup Mashed Potatoes, 1 Cup Green Beans, Salad, 5 Beers
Totals: Cal: 2244, Pro: 96, Fat: 37, Carbs: 253

Workout:
Cardio: Played Basketball for 1.5 hours
Abs:
Hanging Leg Raises 10
Hanging Knee Lifts 20
Flutter Kicks 20
Incline Sit-Ups 20
Bicycle Crunches 2X20
Side Crunches 25X25X2

Later :)

blustring
03-25-2002, 08:05 AM
Sunday (3-24-02)

Comments: I just thought my legs were sore yesterday. I can hardly get out of bed today. I love squats, and can't wait until next Thursday to do them again.

Diet:
M1: Spaghetti (strange but I didn't feel like cooking)
M2: Chips
M3: Chicken Stir-fry, 1 Tbs. Olive Oil
M4: Coca Cola, 2 Cups Pecans
M5: Skillet Sensation
Totals: Cal: 2283, Pro: 121, Fat: 97, Carbs: 201

Workout: Didn't workout today. Had to work on homework and a project design analysis. Plus I was just plain lazy today.

blustring
03-25-2002, 08:11 AM
Monday (3-25-02)

Diet:
M1: (7:15) 2 Eggs, 1 Cup Grits
M2: (10:15) 44g Whey, 2 Cups Milk
M3: (1:00) Chicken Stir Fry, 1 Tbs. Olive Oil
M4: (4:00) 44g Whey, 1 Pack Oatmeal
M5: (8:00) 8 oz. Orang Ruffie, 1 Cup Blackeye Peas
Totals: Cal: 1937, Pro: 232, Fat: 45, Carbs: 146

Workout:
Chest:
DB Press 60X10X2
Incline DB Press 50X10X2
Flat Bench DB Fly 40X10X2
Cable Crossovers 50X10X2
Back:
T-Bar Rows 55X10X2
Cross Bench DB Pullovers 35X10X2
Wide Grip Front Pulldowns 80X10X2
Lower Back:
Hyperextensions III 25X20X2

That's All Folks!

blustring
03-26-2002, 07:38 AM
Tuesday (3-26-02)

Comments: Workout was great yesterday. I was able to finish every set. I will increase the weights for next week.

Diet:
M1: (6:45) 2 Eggs
M2: (10:00) 44g Whey, 2 cups Milk
M3: (1:00) 6oz Steak, 1 cup Green Beans
M4: (5:00) 44g Whey, 1 Pack Oatmeal
M5: (9:45) 1 Chicken Breast, 1 Cup Broccoli, 1 Tbs. Olive Oil
Totals: Cal: 1765, Pro: 234, Fat: 56, Carbs: 88

Workout:
Shoulders:
Seated DB Press 40X10X2
Front DB Raises 20X10X1
Lateral DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 160X10X2
Triceps:
Skull Crushers 60X10X2
Machine Tricep Extension 90X10X2

That's It!

blustring
03-27-2002, 12:39 PM
Wednesday (3-27-02)

Diet:
M1: (7:00) 2 Eggs
M2: (10:00) 44g Whey, 2 Cups Milk
M3: (1:00) Turkey Sandwich, Pickle
M4: (5:00) 44g Whey, 2 Cups Milk
M5: (8:00) 4oz. Lean Ground Beef, 2 Tortillas, 1/2 Cup Refried Beans, 1 Slice Fat Free Cheese
Totals: Cal: 1844, Pro: 204, Fat: 52, Carbs: 163

Workout:
Cardio: Racquetball -60 mins
Abs:
Hanging Leg Raises 10
Hanging Knee Tucks 20
Flutter Kicks 20
Incline Sit-Ups 20
Bicycle Crunches 20X2
Side Crunches 25X25X2

That's It Y'all

blustring
03-28-2002, 05:25 AM
Thursday (3/28/02)

Comments: Weighed in yesterday after a good hour of hard-played racquetball. I'm down to 227. That's the least I've weighed in 6 years. Congrats to me! I'm very excited about being ahead of schedule, I'm a full 4 lbs below my scheduled weight. Didn't do abs yesterday because I was exhausted after playing racquetball. I'll do them Friday or Saturday!

Diet:
M1: (6:15) 2 Eggs
M2: (10:00) 44g Whey, 2 Cups Milk
M3: (1:00) 6oz. Tuna, 2 Tbs. Fat Free Mayo, 2 Tbs. Pickle Relish
M4: (5:00) 44g Whey, 1 Pack Oatmeal
M5: (7:30) 1 Chicken Breast, 2 Tbs. Olive Oil, 1 Cup Mushrooms
Totals: Cal: 1933, Pro: 225, Fat: 63, Carbs: 116

Workout:
Legs:
Squats 175X10X2
Hack Squats 230X10X2
Leg Extensions 100X10X2
Leg Curls 80X10X2
Calf Raises 320X10X2
Biceps:
Preacher Curls 60X10X2
21 Curls 65X21X2
Forearms:
Reverse Forearm Curls 95X10X2

Yeah C'mon!

Tryska
03-28-2002, 06:59 AM
hey man..that's ace! congrats. you've been doing real good.

looks like you had a real decent leg session too. great job. :thumbup:

blustring
03-28-2002, 07:15 AM
Thanks,
I'm thinking about changing up my split a little. Right now I lift on Thursday, then I don't lift again until Monday. I just feel like that's too long. Here is my new proposed split:

Week 1:
Mon: Chest/Back
Tues: Shoulders/Triceps
Wed: Cardio/Abs
Thur: Legs/Biceps
Fri: Chest/Back
Sat: Cardio
Sun: Rest

Week 2:
Mon: Shoulders/Triceps
Tues: Legs/Biceps
Wed: Cardio/Abs
Thur: Chest/Back
Fri: Shoulders Triceps
Sat: Cardio
Sun: Rest

Week 3:
Mon: Legs/Biceps
Tues: Chest/Back
Wed: Cardio/Abs
Thur: Shoulders/Triceps
Fri: Legs/Biceps
Sat: Cardio

Then the whole routine will start over. What do you think?

Tryska
03-28-2002, 07:17 AM
i think you should leave it as it is.....with that schedule you might risk overtraining, which only hinder your progress, not help it.

blustring
03-28-2002, 07:21 AM
I thought so too, but my workout partner said that is the only program he has used that has worked for him.

Tryska
03-28-2002, 07:27 AM
it might work for him, for now. but that doesn't mean it will work for you. give your body time to rest. you know when you burn the most calories? when your body is knitting back those muscles you tore up. That's what recovery is all about. so my suggestion, to you, regardless of what your training partner says or does, is keep your volume low, but extremely intense, so that you cause lots of "muscle damage" to be repaired back, but allow yourself enough time to repair them. does that make sense?

blustring
03-28-2002, 07:32 AM
Yeah, that makes plenty of sense, and that's basically what I was going by, if he lifts more often then I may have to change the order of my excercises to accomodate what he is doing, but I will still only work each muscle once per week. I think I can do that.

Tryska
03-28-2002, 07:35 AM
great. i think it will help you loads in the long run. especially if/when he starts getting sick, and feeling unmotivated, and stops progressing (all classic signs of overtraining).

blustring
03-28-2002, 07:48 AM
I know that what I am doing is working, I just thought that Thursday to Monday might be a little too long to go between lifts. I guess the more rest you can get the better though. I'll tell my workout partner that he can do whatever he wants, but I'm sticking to my routine. I can still lift with him 3 times per week.

Tryska
03-28-2002, 07:52 AM
there you go. Thursday to Monday is not that long really. Plus you give yourself the weekend to really let your muscles rest up and be fresh for the next week.

blustring
04-01-2002, 06:10 AM
Friday/Saturday/Sunday

Comments: The last three days have been a blur of bad eating, and not exercising. I should have probably expected that on a long weekend. It rained all weekend long, so getting outside or going to the gym was just not in the plans. Should have but didn't. Monday will be much better.

blustring
04-01-2002, 06:25 AM
Monday (4/1/02)

Comments: Well, I have a huge week planned, I have 4 softball games in the next 6 days, and a big workout plan for this week. Luckily I'm under my planned weight, so I'm not playing catch-up. My fiance' bought me 2 shirst and a pair of jeans for easter. The shirts were XL (haven't worn an XL since Jr. High, and the jeans were 35X32 (haven't worn lower than a 36 since high school). The jeans were a little snug, but I can wear them. They look really tight though. They'll be too big in a few weeks. The shirts fit great. I really like the way they fit, and am looking forward to gettin more.

Diet:
M1: (7:00) 2 Eggs
M2: (10:00) 44g Whey, 2 Cups Milk, 2 Tbs. Peanut Butter
M3: (1:00) 1 Chicken Breast, 1 Tbs. Olive Oil, Stir Fry Veggies
M4: (4:00) 44g Whey, 1 Pack Oatmeal
M5: (9:00) 8oz. Orange Ruffie, 1 Cup Broccoli
Totals: Cal: 1866, Pro: 236, Fat: 61, Carbs: 95

Workout:
Chest:
BB Bench Press 155X10X2
Decline DB Press 55X10X2
DB Flyes 40X10X2
Cable Crossovers 50X10X2
Back:
T-bar Rows 55X10X2
Cross Bench DB Pullovers 40X10X2
Dead Lifts 135X10X2
Lower Back:
Hyperextensions 25X20X2
Softball:
Game at 7:30 (starting at 3rd Base)

That's it!

blustring
04-02-2002, 07:15 AM
Tuesday (4/02/02)

Comments: Yesterday's workout went pretty well. I wasn't able to finish the DB delines, and had to reduce weight on the Flat Bench DB Flyes, but the rest went pretty smoothly. Did BB Dead Lifts for the first time, and this morning my back is really sore. That exercise will make you work, so I'm adding it to my regular routine. The softball game went pretty well. I went 0 for 0 with 2 walks, and a sac fly RBI. We won 15 to 5.

Diet:
M1: (7:00) 2 Eggs, 1 Cup Grits
M2: (10:00) 44g Whey, 1 Cup Fat Free Milk, 1 Tbs. Peanut Butter
M3: (1:00) Ham Sandwich, 1 Slice Fat Free Cheese, 1 Pickle
M4: (5:00) 44g Whey, 1 Cup Fat Free Milk, 1 Tbs. Peanut Butter
M5: (9:45) 1 Chicken Breast, 1 Cup Wild Rice
Totals: Cal: 1814, Pro: 214, Fat: 52, Carbs: 136

Workout:
Cardio:
Racquetball 60 mins
Softball Game (8:15) starting 3rd Base

That's That!

blustring
04-02-2002, 08:35 AM
Progress Update: (as of 3/30/02)

Measurements:
Weight: 227 (-2.8)
Calf: 15.5 (no change)
Thigh: 25 (+1)
Hips: 40.5 (no change)
Waist: 38 (-.25)
Stomach: 42 (no change)
Chest: 44.25 (+.25)
Bicep: 15 (+.5)
Neck: 16 (no change)
Wrist: 6.75 (no change)
Forearm: 11.5 (+.25)
Body Fat %: 19% (-1)
BMI: 30.8 (-.5)

blustring
04-03-2002, 06:55 AM
Wednesday (4/3/02)

Comments: Diet was great yesterday. Racquetball was very tiring, and then my softball game was terrible. I went 0 for 4 and made an error. I was very dissapointed in myself. I'm in a slump right now, and can't seem to find my way out of it. I don't have a hit yet this season, and I've played 5 games. My on base % is pretty good as I walk a lot, but I can't buy a hit. Anyway today is a heavy lifting day, and then no softball, so I'm excited.

Diet:
M1: (7:15) 3 Eggs, 1 Cup Grits
M2: (10:00) 44g Whey, 1 Tbs. Peanut Butter
M3: (1:00) 6oz Tuna, 2 Tbs. Pickel Relish
M4: (4:00) 44g Whey, 1 Tbs. Peanut Butter, 1 Pack Oatmeal
M5: (8:00) 1 Chicken Breast, 1 Cup Mushrooms, 1 Cup Milk
Totals: Cal: 1877, Pro: 232, Fat: 54, Carbs: 113

Workout:
Shoulders:
Military Press 95X10X2
DB Front Raises 20X10X2
Lateral DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 160X10X2
Triceps:
Skull Crushers 65X10X2
Maching Tricep Extension 100X10X2

The End

blustring
04-04-2002, 08:20 AM
Thursday (4-4-02)

Comments: Yesterday's workout was really intense. I was extremely tired afterwards. Tried to do some stairs, but was completely exhausted after about 3 minutes. I seem to have hit a small plateau. I can't get around the 229-230 mark. For some reason I'm stalling here. Last Wednesday I weighed 227, but for some reason Monday I was back up to 230. I didn't eat good over the weekend, but I didn't think I ate that bad either. Either way, I have to figure out some way to get over this hump.

Diet:
M1: (7:00) 2 Eggs
M2: (10:00) 22g Whey, 2 Cups Milk, 1 Tbs. P-nut Butter
M3: (1:00) 6oz. Fat Trimmed Sirloin, 1 Cup Green Beans
M4: (5:00) 22g Whey, 2 Cups Milk, 1 Pack Oatmeal
M5: (9:30) Spinach Salad w/ Chicken
Totals: Cal: 1880, Pro: 215, Fat: 50, Carbs: 141

Workout:
Legs:
Squats 175X10X2
Hack Squats 200X10X2
Leg Extensions 100X10X2
Leg Curls 80X10X2
Calf Raises 320X10X2
Biceps:
Preacher Curls 65X10X2
Hammer Curls 25X10X2
Concentration Curls 25X10X2
Forearms:
Reverse Forearm Curls 95X10X2

Get Back to Work!

Tryska
04-04-2002, 08:22 AM
up your cals.

blustring
04-04-2002, 08:36 AM
I already feel like I'm eating all the time, but I'll do it. That doesn't really make sense though. Eat more to lose more!

Tryska
04-04-2002, 08:40 AM
well i way much less than you, and i was eating around 17-1800 cals with my usual level of activity and stalled out. I upped it to 2100 cals a day and broke the plateau.

Look at it this way..BMR is roughly 10 timxes your bodyweight. BMR is the number of cals you need in order to maintain your body in a coma.

for you that would be at least 2300 cals. Your eating a good 500 cals below, and you've stalled, because your body thinks it's starving. it's gonna hold onto every ounce of fat on you, just so it can make it through this "famine" period.


I suggest up[ping your cals to 2500.

blustring
04-04-2002, 08:48 AM
2500 seems like so many though, since I'm used to eating between 1800 and 2000. I'll try it for a couple of weeks. Remember, I'm shooting for about 2lbs per week. I don't think I'll ever get there eating 2500 cals per day. I might be wrong in my calculations, but I need a deficit of 7000 cals per week to lose 2 lbs. Is this correct? If so, there is no way to reach that eating 2500 cals per day. Am I not calculating this correctly?

blustring
04-04-2002, 08:49 AM
Also, I've been using a BMR of 12 times my body weight. Is this wrong? I've read so many different things dealing with the correct amount of calories a person should eat per day to maintain their current body weight.

blustring
04-04-2002, 08:50 AM
Also, if I eat more than my BMR I'll gain weight right?

Tryska
04-04-2002, 08:53 AM
Your looking at a 1000 cal a day deficit right? I'm pretty sure you are burning at least 500 cals a day with the activity you do, and Maintenance cals for you are going to be somewhere around 3000'ish, i'm betting. MAYBE 2800 at the low end. (if you really wanna do the math.)

So at 2500 you are just fine for losing 2 lbs a week. I'm losing 2lbs a week eating btwn 2000 and 2200.

Tryska
04-04-2002, 08:55 AM
no, if you eat more than your BMR, you just might have enough energy to cope with your activity level healthfull and not lose precious muscle. ;)

again..BMR is just enough calories to maintain bodily function during a COMA. it doesn't include calories necessary for getting out of bed, going to the bathroom, eating and digesting, or something like say....weight-training.

blustring
04-04-2002, 08:58 AM
I guess I can't really measure the amount of calories I burn walking to my desk, or my bike, or brushing my teeth, things like that, but I can estimate how much I burn in the gym, or playing racquetball. You think it's safe to say I will burn at least 500 calories per day, even on days I don't lift? I'll increase my calorie intake, but it already seems like I'm eating more now than I did when I was fat and didn't care.

Tryska
04-04-2002, 09:02 AM
perhpas you managed to get fat, and stay fat, because you weren';t eating enough to keep your metabolism humming, and it became extremely efficient at utilizing the junk calories you gave it?

You will burn at least 300 cals a day, on rest days. at minimum.

and at least 500 on days when you are training (whether cardio or resistance). Plus you'll have energy, and i'm betting you won't feel so rundown.


as a tip..Nuts are a great way to add calories in. that and oils such as flax or olive.

blustring
04-04-2002, 09:07 AM
I'll adjust my diet to reflect a 2500 daily calorie intake. I've been planning my diet around my exercise activities, only counting the calories I burn doing cardio or weight training, softball or racquetball. Normal daily rountine calories have always been neglected because I didn't figure they were enough to warrant consideration. For instance, on Monday I lift right after work then I play in a softball game at 7:30. I estimated 400 calories burned during weight training, and 150 during the game. That's a total of 550 for the day. I would take that number away from my BMI (230X12), then subtract the burned calories from 1000 and calculate my daily calorie intake. For instance if my BMI is 2800. I would take 550 from 2800 and have 2250, then take the remaining 450 away to equal 1000 calorie deficit. That would leave me with 1800. Obviously I'm calculating this wrong. I guess I should be just taking the my BMI and taking away about 500 right?

blustring
04-04-2002, 09:11 AM
Also, I've added a pretty good bit of P-nut butter to my diet. It's not that many calories, but it has some fat in it. 2 tbs is about 16g of fat (3.5 saturated). I used to skip b-fast, and lunch, drink a soda in the afternoon, and eat junk for dinner. I guess this trained my body to store a lot of fat. When I was still living at home I ate all the time, and played basketball everyday. I wasn't thin, but I weighed less than I do now.

blustring
04-04-2002, 09:14 AM
Also, I've split my diet up into 5 meals. Should I eat more meals like maybe 6 or 7? I was thinking about adding in a post-workout meal. I posted on the nutrition board asking for a good breakdown of a post-workout meal, but I didn't get much responce. What I did learn is that it should be high in GI carbs. What is a GI carb? Also, I've been eating oatmeal before going to the gym. I've read that's its a good idea to eat carbs after working out. Should I postpone my oatmeal until after the gym, or is it okay?

Tryska
04-04-2002, 09:16 AM
add things like walnuts and pecans in as well. sunflower seeds. you can add them to salads, or eat them as on the go snacks, and they are calorie dense and give ya about 200 extra calories a pop. plus they are not so filling that you'll feel all stuffed and heavy too.

by BMI do you mean BMR (Basal Metabolic Rate)? That should never be a number that you use to create a deficit from. If anything that should be the number you NEVER go below, because as i said, that is the minimal amount of calories your body needs to maintain itself, if you are doing absolutely nothing but lying in bed.

Tryska
04-04-2002, 09:22 AM
Originally posted by blustring
Also, I've split my diet up into 5 meals. Should I eat more meals like maybe 6 or 7? I was thinking about adding in a post-workout meal. I posted on the nutrition board asking for a good breakdown of a post-workout meal, but I didn't get much responce. What I did learn is that it should be high in GI carbs. What is a GI carb? Also, I've been eating oatmeal before going to the gym. I've read that's its a good idea to eat carbs after working out. Should I postpone my oatmeal until after the gym, or is it okay?


actually, i would do something like eat some nuts, or some trail mix pre-workout. just something a little light to give you energy through. perhaps with a banana. and that meal for postworkout. The oats are a little low GI and won't cause an insulin spike, perhaps you could swap that for whitebread, with some jelly on it, alongside the milk and whey (is the milk skim?) If you wanted HI GI/Hi Protein post workout.

Also, top your salads with some sunflower seeds and some dressing that's got olive oil in it. Hey do you have Harrys Farmers Market, or WholeFoods market out your way?

blustring
04-04-2002, 09:27 AM
The milk is skim (0 fat). I can do the salad topping with olive oil and sunflower seeds. I don't know of a Harry's Farmers Market, or a Wholefoods Market anywhere in Athens. I'll check around though. Still working on the 40/30/30 macro breakdown, but applied to 2500 calories right?

blustring
04-04-2002, 09:29 AM
Basically you're telling me that pre-workout I need just something to give me some energy like nuts or trail mix. I've read that I should ingest some whey before I go to the gym. Is this a bad idea.

And post-workout should be something with a lot of sugar? Like PB&J sandwich with my protein shake and skim milk? I just want to make sure I'm getting all this right.

Tryska
04-04-2002, 09:40 AM
well, let me state that i don't necessarily ascribe to the "post-workout insulin spike" theory. when your cutting I don't see the point of spiking insulin at all.

However, the common idea around here is that an insulin spike is necessary. If that's what you choose to do, then yes, you would want post-workout to be a high-protein, high sugar meal in order to get that insulin spike going, and carry the protein into the cells. (it will also help fill depleted glycogen stores as well.) You want it to be high sugar, high protein, very low fat. So i woudn't add peanut butter.

ingesting some whet before going to the gym isn't a bad idea. how about one cup of milk and a serving of whey prior to the gym, with a banana and some nuts, and then the other cup of whey with milk and the jelly sandwich after?
and yes...2500 cals, applied to your 40/30/30.

blustring
04-04-2002, 09:44 AM
That sounds good, I think I can work all that in. Can you tell me more about the insulin spike theory. I'm interested to know what it's all about, and why you disagree with it. I'm sorry that I'm being such a pain in the a$$, but this stuff really intrigues me.

Tryska
04-04-2002, 10:03 AM
your not being a pain in the ass.

Basically the idea of a post-workout insulin spike is that, after training your muscle cells are wide open to receive as much nutrtion as possible. So theory is that, you cause an insulin spike by using high sugar foods, to shuttle the protein as quickly as possible into the muscles for storage.

Now here's the insulin lecture so that you can understand a bit about how it works:

When you carb, your blood sugar increase, this increase is directly proportional to how much fiber and how much sugar are in the carbs. When your blood sugar increases, the pancreas secrete insulin into the blood stream, to set off insulin receptors on storage cells to open up, so that the sugar form your blood can be stored in them. (The order of storage is muscle glycogen, and when that's filled, fat stores) So basically...if you eat more carbs then you need ot refil muscle glycogen stores, it gets stored as fat. This process can take a couple hours. Now while those various storage cells are open to allow sugar and whatever else is with the sugar to be brought in, they are also sealed off from allowing anything to be taken out.

this is where my issue with insulin spikes during cutting comes in. You've just finished working out, your metabolism is high, you are in a Bodyfat store burning zone, and you give yourself an insulin rush. so protein is shuttled into your muscles, glycogen stores are repleted, and let's say you don't have any sugar that gets stored in adipose tissue. You've still got those fat stores closed off tho, preventing them from being used for feul.

during a bulking phase, i definitely see the purpose....but it comes down to that argument of which is most important.....feeding the muscles as quickly as possible, or cutting bodyfat.

I choose to keep fatburning, so if it were me, i would use the milk and whey (full fat milk) post workout, and then move onto the last meal of the day. Skipping starchy carbs entirely.

blustring
04-04-2002, 10:15 AM
Aside from being a source of good fat, are there any other advantage to full fat milk over skim or 0 fat milk?

Tryska
04-04-2002, 10:16 AM
less sugar.

blustring
04-04-2002, 10:17 AM
I didn't know that!

blustring
04-04-2002, 10:23 AM
Okay, I've put together a meal plan for Saturday, and damn that's a lot of food. That's really more than I would ever eat. I'll list it, tell me what you think.

M1: 3 Eggs, 1 Cup Grits
M2: (pre-workout) 2 Cups Milk, 44g Whey, 1 Banana, 20 Pecan Halves
M3: (post-workout) 1 Cup Milk, 44g Whey
M4: 6oz. Tuna, 2 Tbs. Fat Free Mayo, 2 Tbs. Pickle Relish, 1 Slice Wheat Bread
M5: 1 Chicken Breast, 2 Cups Green Beans
M6: 1 Tbs. Olive Oil, 1/8 Cup Sunflower Seeds, Spinach Salad

Totals:
Cal: 2444
Pro: 251
Fat: 80
Carbs: 180

Damn that's a lot of food!

Tryska
04-04-2002, 10:29 AM
oh that's not that much.....it may feel heavy with all the dairy in their tho.

i've cut dairy out myself, because i'm trying this blood-type diet stuff. But if your okay with that much milk, go for it. how long between pre-workout and your workout?

blustring
04-04-2002, 10:33 AM
Well, I grew up on a dairy, and my father still raises dairy cows, so dairy is pretty much in my blood. I'm used to the heavy stuff with lots of cream, not this low fat white water. I usually try to drink my pre-workout shake about 1.5 to 2 hours before going to the gym. I usually spend at least an hour there, so I'd say there is at least 3 hours between pre and post-workout meals.

Tryska
04-04-2002, 10:45 AM
okay, yeah so that's a good enough amount of time so that you don't wind up yaking that 2 cups of milk during your workout. *lol*

give it a shot and see what happens. I know it seems like a lot of food, but it really isn't.

also, one other thing i would do is go with regular mayo, again, the fat-free is gonna be high in sugar.

blustring
04-04-2002, 10:47 AM
Okay, but yesterday I bought a huge jar of fat free, and I'm the only one who eats it. It will take me at least a month to get through that, but I'm using the nutritional info off the label to account for it.

blustring
04-04-2002, 10:48 AM
And I also bought 2 gallons of fat free milk, that will be gone by the end of next week though. LOL

Tryska
04-04-2002, 10:49 AM
*lol* i had a feeling you were gonna say that. go with what ya got for the time-being then.

blustring
04-04-2002, 10:55 AM
Tryska I really appreciate you being so helpful. You're about the only one that will actually answer my questions. I guess if I take into consideration how many calories is in a Wendy's double stack with a biggie fry and a sweet tea, then I'm not really getting as many calories as I used to. It's just spread out over a large number of meals.

Tryska
04-04-2002, 11:04 AM
hey man, no problem. I don't know what's up with the rest of them....normally they are really helpful, but i guess either they are being assfaces, or they figure i've got it handled.

(i wouldn't take it personally tho. *lol*)

and yeah.....your looking at about 1200 cals in that one meal alone. maybe even closer to 1500.

blustring
04-04-2002, 11:08 AM
I know, I couldn't believe it when I read that. That's probably why I feel like I'm eating so much. A normal day used to consist of a soda, fast food lunch, another soda, fast food dinner, and a couple of beers. Now, it seems like I'm eating every 2 hours. I kind of like it, because I'm not usually hungry.

Tryska
04-04-2002, 11:10 AM
yeah i know what you mean.....and i bet your energy levels are pretty stable now too, eh?

blustring
04-04-2002, 11:34 AM
I never really noticed low energy levels, but I feel a lot better since I've been eating healthier. Just have a real hard time getting out of bed in the morning. Don't remember having that much trouble. Maybe increasing my cals will remedy that.

Tryska
04-04-2002, 11:38 AM
i'm betting it will.

blustring
04-05-2002, 08:31 AM
Friday (4/5/02)

Comments: Had a pretty good leg workout yesterday, but didn't do well in my softball game at all. 0 for 4 again with an error. I think I'm trying too hard.

Diet:
M1: (7:15) 3 Eggs, 2 Cups Milk
M2: (10.30) 22g Whey, 2 Cups Milk
M3: (1:00) Turkey Sandwich, 1 Slice Cheese, 1 Pickle
M4: (4:00) 1/4 Cup Pecans, 22g Whey, 2 cups Milk
M5: (9:30) chips and salsa, 4 beers
Totals: Cal: 2490, Pro: 174, Fat: 82, Carbs: 211

Workout: No lifting today, but I'll pretty much be playing softball from 5:30 until 8:00.

Peace

Tryska
04-05-2002, 08:34 AM
how'd you wind up waking up this morning?

blustring
04-05-2002, 08:37 AM
Didn't increase my cals too much yesterday, and I worked out a lot yesterday. I got to the gym at 5:10, got on a bike and rode for 20 mins, then did a pretty good leg/bi routine, then went home and grabbed my softball gear, and headed for the park. Started the game at about 8:20 and played for a solid 70 mins. Went home, had a salad (couldn't finish) and showered and went to bed. Didn't get up again this morning because I was pooped. Maybe tomorrow morning will be different.

Tryska
04-05-2002, 08:40 AM
Yeah...i thought about that after asking.....i didn't know if you upped yesterday or not.

but also, i've found for me, when i do a leg session, i need more sleep then on regular days. I think it's cuz recovery saps you of so much.

blustring
04-05-2002, 08:46 AM
My legs don't really hurt today. They've been sore all week because of running hard for softball, but they are not really sore today. I feel so full right now. I just drank a protein shake with 2 cups of milk. It makes me feel bloated. I guess it will keep me from eating though.

blustring
04-08-2002, 06:40 AM
Saturday (4-06-02)

Comments: Finally broke my hitting slump last night. I went 2 for 3 with a single, a double, a run and 2 RBI's. I guess that's pretty good. I made 2 errors though. My bat is coming around, now I have to focus on my fielding. Ate pretty good this weekend. Limited my beer intake, which is where all my calories usually come from. Here's how it broke down.

Diet:
M1: (10:30) 3 Eggs, 1 Cup Grits, 2 Cups Milk
M2: (12:00) 2 Beers (not really a meal, but I have to count it somewhere)
M3: (4:00) WOW Doritos, 1 Cup Milk, Salad
M4: (6:30) Smoked Sausage, 2 Pieces of Bread
M5: (8:45) Powerade
M6: (9:30) PB&J Sandwich, 2 Cups Milk
Totals: Cal: 2107, Pro: 102, Fat: 61, Carbs: 250

Workout:
Cardio: Lap swimming for about 30 mins. That's tough damn work. I've never swam for exercise before. It's really tough. Weighed in at 227.3. Today was a high carb day, but I felt run down all day.

That's It!

blustring
04-08-2002, 06:45 AM
Sunday (4/7/02)

Comments: Today's schedule is going to be hectic. I have to go to Atlanta this morning and then be back in A-town by 2:30 for a softball game. I rode my motorcycle to Atlanta. I think that was a workout in itself because I had to fight the wind the whole way. It was about an hour and 15 minute ride, and my a$$ was numb when I got there. Then I had to turn around and come back.

Diet:
M1: (8:45) 3 Eggs, 1 Cup Milk, Sausage
M2: (1:00) PB&J Sandwich
M3: (6:00) PB&J Sandwich
M4: (7:30) 2 Cups Milk
M5: (8:30) 2 Chicken Breasts, 1 Tbs. Olive Oil, Stir-fried Veggies
Totals: Cal: 2039, Pro: 194, Fat: 95, Carbs: 131

Workout:
Played softball for about 90 minutes. It was really hot, so I sweated a lot. That's about it for today.

Peace!

Tryska
04-08-2002, 06:53 AM
how are the higher cals working out?

blustring
04-08-2002, 06:55 AM
Monday (4/8/02)

Comments: Had a little trouble getting up this morning. Was going to go swim before work, but I smacked my alarm clock for going off so early, then forgot to reset it. To make a long story short I was about 30 minutes late for work. But as usual, no one noticed.

Diet:
M1: (8:00) 3 Eggs, 1 Cup Grits, 8oz. Yogurt
M2: (10:00) 22g Whey, 1 Tbs. P-nut Butter, 2 Cups Milk
M3: (1:00) 6oz. Tuna, 2 Tbs. Fat Free Mayo, 2 Tbs. Pickle Relish
M4: (4:00) 22g Whey, 1.5 Cups Milk, 20 Pecan Halves
M5: (8:45) 22g Whey, 1.5 Cups Milk
M6: (9:00) 1 Chicken Breast, 1 Tbs. Olive Oil, 1 Cup Green Beans
Totals: Cal: 2376, Pro: 240, Fat: 82, Carbs: 176

Workout:
Chest:
DB Bench Press 65X10X2
Incline DB Press 55X10X2
Flat Bench DB Flyes 40X10X2
Cable Crossovers 50X10X2
Back:
T-bar Rows 60X10X2
Cross Bench DB Pullovers 45X10X2
Wide Grip Pull Downs 80X10X2
Lower Back:
Deadlifts 145X10X2
Cardio:
Softball 60 mins
Lap Swimming 30 mins

That's It!

blustring
04-08-2002, 06:56 AM
I just feel bloated all the time. I'm scared I'm going to gain weight too.

Tryska
04-08-2002, 06:59 AM
hell it might be all that dairy. *lol*

sending you a pm.

blustring
04-09-2002, 07:52 AM
Tuesday (4/9/02)

Comments: Had a great workout yesterday. Felt really strong. Finished all sets except one. After lifting, I swam for about 20 minutes. They had the long lap pool open, so I swam in it. I believe it was 50 yards. Either way, it was tough. Weighed in at 226.4.

Diet:
M1: (7:30) 3 Eggs, 1 Cups Grits, 8oz. Yogurt
M2: (10:00) PB&J Sandwich
M3: (1:00) Salad with Chicken Breast
M4: (4:30) 22g Whey, 1.5 Cups Milk
M5: (8:00) 1 Chicken Breast, 1 Cup Wild Rice, 3 Beers
Totals: Cal: 2547, Pro: 213, Fat: 55, Carbs: 206

Workout:
Cardio:
Racquetball 90 mins


That's It!

blustring
04-10-2002, 06:42 AM
Wednesday (4-10-02)

Comments: Weighed in at 224.5 yesterday. Had an excellent racquetball session. Got my A$$ whooped 3 out of 4 games. I ran and ran and ran. It was great. Today is a lift day, and I'm so pumped up about it.

Diet:
M1: (7:30) 3 Eggs, 1 Cup Grits
M2: (10:30) 6oz Tuna, 2 Tbs. Mayo, 2 Tbs. Pickle Relish, 2 Pieces Wheat Bread
M3: (1:00) 9oz. Roast Turkey, 1 Cup Green Beans
M4: (4:00) PB&J Sandwich
M5: (7:30) Jelly Sandwich
M6: (9:00) Spinach Salad, Black Eye Peas
Totals: Cal: 2220 Pro: 172, Fat: 73, Carbs: 238

Workout:
Shoulders:
Military Press 95X10X2
Front DB Raises 20X10X2
Lateral DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 160X10X2
Triceps:
Skull Crushers 65X10X2
Machine Tricep Extensions 100X10X2
Dips 10X3


Tough Day!

Tryska
04-10-2002, 06:45 AM
very nice! ;)

blustring
04-10-2002, 07:00 AM
Thanks,
For some reason I feel much better this week. I'm still having trouble getting out of bed, but once I'm up I feel great. Even last night, I didn't get to bed until around 12:45, but when I finally got up this morning I felt really good. Didn't plan on being out so late, a buddy called and wanted to go to trivia, so I said I'd go, then some other friends called and were going downtown, so I went for a while. It was fun, and I was able to limit my beer intake to only 3 beers. SCORE!

Tryska
04-10-2002, 07:08 AM
right on...good for you.

maybe you ar ein a sleep deficit?

Tryska
04-10-2002, 07:09 AM
another thing...do you snore?

blustring
04-10-2002, 07:11 AM
I don't know, I've never heard myself snore. LOL, I think I do, Kati has told me that I do, but I really don't know how she would know, she sleeps like the dead. She could sleep through an earthquake. I don't think I snore very bad, but I'm not sure.

Tryska
04-10-2002, 07:18 AM
well the reason i'm asking is the tiredness on waking.

either you aren't gettign enough sleep, or you aren't getting quality sleep. (snoring, sleep apnea, that kind of thing)

blustring
04-10-2002, 07:35 AM
I do wake up a lot during the night. I usually get up 1-2 times to either use the bathroom, or get something to drink. Lately I've been having trouble going to sleep. Last night was the exception, but usually I'll lay there for about 30-45 minutes trying to sleep.

Tryska
04-10-2002, 08:01 AM
wierd...you drinking caffeine or taking fatburners at all?

blustring
04-10-2002, 08:24 AM
I don't drink any caffeine, I had a diet coke about 3:30 yesterday, but that's the only softdrink I've had in months. I don't drink coffee. I'm not taking fat burners. Should I be?

blustring
04-10-2002, 08:27 AM
The only things I take are a multi-vitamin, a vitamin C tab, a vitamin E tab, and a prescription decongestant (Allegra-D). I take all these in the morning.

blustring
04-11-2002, 06:37 AM
Thursday (4-11-02)

Comments: Haven't been getting enough sleep. Damn I feel like I'm eating all the time. I don't get hungry, I just eat because I know I'm supposed to.

Diet:
M1: (7:15) 3 Eggs, 1 Cup Grits
M2: (1:30) Salad With Chicken
M3: (1:00) 9oz. Roast Turkey, 1 Cup Green Beans
M4: (5:00) PB&J Sandwich
M5: (8:00) Jelly Sandwich
M6: (8:30) Taco Salad w/venison
Totals: Cal: 2160, Pro: 194, Fat: 69 Carbs: 197

Workout:
Softball Game (5:30)
Legs:
Squats 185x10x2
Hack Squats 230X10X2
Leg Curls 80X10X2
Leg Extensions 100X10X2
Calf Raises 320X10X2
Biceps:
Preacher Curls 65X10X2
21 Curls 60X21X2
Concentration Curls 25X10X2
Forearms:
Reverse Forearm Curls 95X10X2

That's It!

Tryska
04-11-2002, 06:49 AM
no...your doing well enough on your own that you don't need fatburners.

i've been having a rough go of sleeping myself, but that's because my AC isn' working right.

blustring
04-11-2002, 07:33 AM
I didn't have a problem sleeping last night, I just didn't get enough sleep. I went to bed around 11:30, and got up at 6:45. I know that's not enough sleep. I have so much to do also, I'm getting stressed. The semester is coming to an end, so all these projects are due very soon, and I don't have time to work on them. I'm going to have to get some work done on them this weekend. AAAHHHHHHH!!!!!!!!

blustring
04-11-2002, 08:23 AM
Okay,
I'm supposed to be eating now, but I'm not at all hungry. I don't feel like eating the salad I brought for Meal 2. I really don't feel like eating anything.

Tryska
04-11-2002, 09:56 AM
you know what i just thought of?

pollen.

i always sleep sucky during pollen season.

blustring
04-12-2002, 07:56 AM
Me too, but this year, I haven't been sick yet because of it. I've been taking my medicine (Allegra-D) and it really hasn't bothered me too much. That might be it, but I slept like a rock last night. Didn't even wake up once.

blustring
04-12-2002, 08:04 AM
Friday (4-12-02)

Comments: LEGS ARE SORE!!!! Had a great leg session yesterday. Very intense. Bicep work was good too. Did more weight than ever before. My team won our first tournament game yesterday. We were behind 7 to 10 going into the bottom of the 5th inning. I led of the inning with a double. The 2 guys after me both made outs, then we went on a 12 run scoring streak. I had another double in the inning before someone finally made the 3rd out. Then we held them to one hit and no runs in the top of the sixth. Great come from behind victory.

Diet:
M1: (7:00) 3 Eggs, 1 Cup Grits
M2: (10:00) 44g Whey, 2 Cups Milk
M3: (1:00) Salad w/Chicken Breast
M4: (4:00) PB&J Sandwich
M5: (7:15) Jelly Sandwich
M6: (8:30) Skillet Sensation w/ 1 Cup Rice
Totals: Cal: 2255, Pro: 181, Fat: 55, Carbs: 255

Workout:
Cardio:
Racquetball 60 mins

That's all folks!

blustring
04-15-2002, 07:09 AM
Monday (4-45-02)

Comments: Eating wasn't too bad over the weekend, but the drinking was pretty bad. Only had 1 beer Friday night, and a huge steak, but Saturday night I drank quite a few. I'm sure it will be okay because I ate really good on Sunday.

Diet:
M1: (7:15) 1 Cup Grits, 3 Eggs
M2: (10:00) 22g Whey, 2 Cups Milk, 1 Tbs. Peanut Butter
M3: (1:00) 6oz. Tuna, 2 Tbs. Mayo, 2 Tbs. Pickle Relish, 2 Pieces Wheat Bread
M4: (4:00) PB&J Sandwich
M5: (7:00) Jelly Sandwich
M6: (9:45) 1 Chicken Breast, Stir-Fried Veggies
Totals: Cal: 2421, Pro: 188, Fat: 78, Carbs: 246

Workout:
Chest:
BB Bench Press 165X10X2
Decline DB Press 55X10X2
Flat Bench DB Flyes 40X10X2
Cable Crossovers 60X10X2
Back:
T-bar Rows 65X10X2
Cross Bench DB Pullovers 45X10X2
Wide Grip Pulldowns 90X10X2
Lower Back:
Deadlifts 155X10X2
Softball
60 mins

That's that!

blustring
04-16-2002, 04:18 AM
Tuesday (4-16-02)

Comments: Great chest and back workout yesterday. Did very poorly in my softball game though. Didn't get nearly enough sleep. A friends daughter is in the hospital, so we were there visiting until almost 12:00, then I had to come home and prepare meals for today. Didn't get to bed til nearly 12:45, then had to get up at 4:00. Had a meeting this morning at 5:00. I'll be dragging by the end of the day, and my diet will be all screwed up.

Diet:
M1: (4:15) 2 Oatmeal Cream Pies, 2 Cups Milk
M2: (9:00) 22g Whey, 1 Tbs. P-nut Butter
M3: (12:00) Deli Sandwich (I'll get back to you on this one)
M4: (3:00) PB&J Sandwich
M5: (8:45) Skillet Sensation
Totals: Cal: 1705, Pro: 90, Fat: 68, Carbs: 202

I know that this is not nearly enough for me today, but I didn't include lunch. I'm going to wait and see what I have, then figure it in to my diet.

Workout:
Cardio:
Racquetball 60 mins
Softball Game 60 Mins

That's It Y'all!

blustring
04-17-2002, 01:09 PM
Wednesday (4-17-02)

Comments: Kind of fell off the wagon last night. Went out with some friends. I was going to skip dinner, but I was so hungry. I got a club sandwich with some pasta salad. I guessed that was the lesser of all evils. I couldn't escape the beer though. I was able to limit myself to only 5.

Diet:
M1: (7:30) 1 Cup Grits, 3 Eggs
M2: (10:30) PB&J Sandwich
M3: (2:45) 4 oz Roast Turkey Breast, 1 Cup Wild Rice
M4: (4:00) 22g Whey, 2 Cups Milk
M5: (7:00) Jelly Sandwich
M6: (8:00) Taco Ring
Totals: Cal: 2463, Pro: 202, Fat: 85, Carbs: 243

Workout:
Shoulders:
Military Press 95X10X2
DB Shoulder Press 40X10X2
Anterior Delts:
Front DB Raises 25X10X2
Lateral DB Raises 25X10X2
Rear Delts:
Rear DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 160X10X2
Triceps:
Overhead Extensions 65X10X2
Straight Bar Pushdowns
Dips 10X3

That's All Folks!

blustring
04-18-2002, 06:36 AM
Thursday (4-18)

Comments: Didn't get to do my shoulders/tri workout yesterday. Went to hit softballs right after work, and didn't get finished until 7:15. By then I was exhausted. Went home, took a shower and crashed. Unfortunately I will not get to lift tonight either. I'm thinking about putting off maxing out for a couple weeks. I just need more time in the gym. I'm leaving tomorrow for the weekend, and probably will not return until Sunday.

Diet:
M1: (7:15) 1/4 Cup Cashews, 2 Waffles, 1/4 Cup Syrup
M2: (10:00) PB&J Sandwich
M3: (1:00) 6oz Tuna, 2 Tbs. Mayo, 2 Tbs. Pickle Relish
M4: (5:00) 44g Whey, 1 Tbs. P-nut Butter, 2 Cups Milk
M5: (9:00) Broccoli, Chicken, Croisant
Totals: Cal: 2268, Pro: 163, Fat: 92, Carbs: 211

Workout:
Today is Leg Day, but I have 2 Softball games, so I"ll have to skip until next week. Blah!

blustring
04-22-2002, 06:49 AM
Friday (4-19)

Comments: Didn't have a lot of time to do anything today. Diet was pretty bad, so I'm not going to go into it. This weekend will not be good, I'm going home and Mom will feed me until I can hardly walk. I'll do my best!

blustring
04-22-2002, 07:11 AM
Monday (4-22)

Comments: Just as I expected. The food over the weekend was great. I ate a lot, but not as much as I could have. Today should be better. I'm hitting the gym hard again, so I'm excited about that.

Diet:
M1: (7:45) 3 Eggs, 1 Cup Grits
M2: (10:30) Salad w/Tuna
M3: (1:00) 1 Chicken Breast, Stir Fried Veggies
M4: (4:00) 8oz. Yogurt
M5: (8:00) Skillet Sensation, 1 Cup Rice, 1/4 Cup Peanuts
Totals: Cal: 1953, Pro: 162, Fat: 50, Carbs: 200

I've got to increase just a little today. I need to go to the grocery store. That's why my calories are so low today.

Workout:
Chest:
DB Bench Press 60X10, 65X10
Incline DB Bench Press 50X10, 55X10
Flat Bench DB Flyes 40X10, 45X10
Cable Crossovers 50X10X2
Back:
T-Bar Rows 65X10X2
Cross Bench DB Pullovers 45X10X2
Wide Grip Front Pulldowns 90X10, 80X10
Lower Back:
Deadlifts 155X10X2


That's It!

Tryska
04-22-2002, 07:34 AM
hey man.....where's your weight at now?

blustring
04-22-2002, 07:43 AM
Unfortunately I didn't get to go to the gym Wednesday, Thursday or Friday. I had a extremely busy week. I didn't get a chance to weigh at all last week. I lifted on Monday (good diet), played racquetball on Tuesday (not quite as good diet) but an extremely tiring racquetball game. Then played softball. Hit softballs Wednesday for about an hour and a half, then was so exhausted I skipped lifting (big mistake). Two softball games on Thursday (good diet) then Friday is a blur. Had a good start of the day dieting, then went to class from 10:45 until 3:30. Damn what a day. Then we left for my hometown to see my folks. Got there at about 8:00 and ate dinner. It was a very bad meal, I had 3 pieces of grilled chicken, and some broccoli and wild rice. Then I had a few beers and later a couple of cookies. Not terrible, but I just haven't lifted since last Monday. I'm very excited about lifting today. How was your weekend?

Tryska
04-22-2002, 07:51 AM
it was okay...relaxing. had some insomnia last night tho, so i'm not feeling my best at the moment.

*lol* i took alst week as rest week, and i'll prolly get back into the swing of things this week. we'll see how i feel later on.

blustring
04-22-2002, 08:11 AM
I'm a little nervous about stepping on the scale this week. I feel like I gained a ton over the weekend. I know that it's not possible, but I ate a good bit. I have a lot to do this week. My best friend is coming into town on Thursday and it will be a crazy party from Thursday night until he leaves on Sunday. Plus my parents are coming to town this weekend too. AAHHH!

blustring
04-23-2002, 06:47 AM
Tuesday (4-23)

Comments: Had a great workout yesterday. Felt really strong. Weighed in at 225 even. I guess that's not terrible after a weekend full of eating.

Diet:
M1: (7:15) 1/4 Cup Peanuts, 2 Waffles, 1/4 Cup Syrup
M2: (10:00) 8oz. Yogurt, 1/4 Cup Peanuts
M3: (1:00) PB&J Sandwich
M4: (4:00) 44g Whey, 1 Tbs. Peanut Butter, 2 Cups Whole Milk
M5: (8:15) Skillet Sensation, 1/2 Cup Rice
Totals: Cal: 2045, Pro: 125, Fat: 81, Carbs: 223

Workout:
Cardio:
Softball 60 mins

That's It!

blustring
04-24-2002, 08:44 AM
Wednesday (4-24)

Comments: Gotta lift early today. I'm going to a braves game tonight. Got seats right behind home plate, row 15. It's going to be great.

Diet:
M1: (7:15) 3 Eggs, 1 Cup Grits, 1/4 Cup Peanuts
M2: (10:45) 44g Whey, 1 Tbs. Peanut Butter, 2 Cups Milk
M3: (2:30) Skillet Sensation, 1/2 Cup Rice
M4: (5:00) PB&J Sandwich
M5: ?
Totals: Cal: 1843, Pro: 125, Fat: 84, Carbs: 156

Workout:
Deltoids:
Military Press 95X10X2
DB Shoulder Press 40X10X2
Anterior Deltoids:
Front DB Raises 25X10X2
Lateral DB Raises 25X10X2
Rear Deltoids:
Rear DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 160X10X2
Triceps:
Overhead Extension 65X10X2
Straight Bar Pushdowns 120X10X2
Dips 10X3

That's that!

Tryska
04-24-2002, 08:49 AM
woohoo! have fun man.

you coming to musci midtown this year?

blustring
04-24-2002, 01:23 PM
I want to, but that's right in the middle of finals. I don't think I'll make it. I went last year and had a blast. I don't remember much of what went on though!

Tryska
04-24-2002, 02:17 PM
*lol* that's how it is, right?

blustring
04-29-2002, 08:31 AM
Monday (4-29)

Comments: AAAAAHHHHHHH!!!!!!! This weekend was awful. I drank so much. My parents, and my best friend were in town, and I drank like a fish. Got to get serious now. Only 40 days to go.

Diet:
M1: (7:45) 2 Waffles, 1/2 Cup Syrup
M2: (10:45) PB&J Sandwich
M3: (12:30) Skillet Sensation
M4: (4:00) 44g Whey, 2 Cups Milk
M5: (8:00) Stir Fry Veggies, 1 Cup Mushrooms, 1 Chicken Breast
M6: (11:00) PB&J Sandwich
Totals: Cal: 2547, Pro: 189, Fat: 72, Carbs: 300

Workout:
Hopefully Chest, but I have a presentation this afternoon that will probably last until 8:00. We will have to see.

blustring
04-30-2002, 11:17 AM
Tuesday (4-30)

Comments: Didn't get to do chest and back yesterday. Had a presentation that lasted until 8:30, and by then I was exhausted. I'm going to knock it out today.

Diet:
M1: (6:30) 3 Eggs, 1 Cup Grits
M2: (11:00) PB&J Sandwich
M3: (1:30) Skillet Sensation, 1/2 Cup Rice
M4: (4:00) 44g Whey, 2 Cups Milk
M5: (8:00) Skillet Sensation, 1 Chicken Breast
Totals: Cal: 2325, Pro: 185, Fat: 73, Carbs: 235

Workout:
Chest:
BB Bench Press 160X10X2
Decline BB Press 160X10X2
Flat Bench DB Flyes 40X10X2
Cable Crossovers 60X10X2
Back:
T-Bar Rows 60X10X2
Cross Bench DB Pullovers 45X10X2
Wide Grip Front Pulldowns 90X10X2
Lower Back:
Deadlifts 165X10X2

That's It

blustring
05-01-2002, 07:10 AM
Wednesday (5-1)

Comments: Had a great session yesterday. I felt tired, but strong. I tried to press 200(max) after I had done my bench press workout for the day. BAD IDEA! I couldn't get it, and hurt my shoulder a little. I'm okay though. I weighed in yesterday, which was another bad idea considering I did nothing but drink beer all weekend. I weighed 225.6, but it's probably water weight. I'm expecting to be back down by the end of the week.

Diet:
M1: (6:30) 2 Waffles, 1/4 Cup Syrup, 1 Egg
M2: (10:00) PB&J Sandwich
M3: (1:00) Skillet Sensation, 1 Chicken Breast
M4: (4:00) 44g Whey, 2 Cups Milk
M5: (8:00) Spaghetti, 1 Cup Spaghetti Sauce, 4 oz. Lean Groud Beef
Totals: Cal: 2349, Pro: 1996, Fat: 74, Carbs: 234

Worktout:
Delts:
Military Press 85X10X2
DB Shoulder Press 30X10X2
Anterior Delts:
Front DB Raises 25X10X2
Lateral DB Raises 25X10X2
Rear Delts:
Rear DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 160X10X2
Triceps:
Overhead Extensions 65X10X2
Straightbar Pushdowns 130X10X2
Dips 10X3
Cardio:
20 Mins on Bike (burned 135 cals)

Hell Yeah! Great Day!

blustring
05-02-2002, 06:29 AM
Thursday (5-2)

Comments: Had a really great workout yesterday. Too bad I'm so bummed out about classes. I hate finals. I always get so depressed around the end of the semester. I know I'm going to get a D in one class. It's pretty much inevitable. I saw this in someone else's journal, I think Hulk's, and I liked it. It will give anyone who wants to critique my diet a better look at what I eat, and when. I'm going to use the macro breakdown Cal/Pro/Fat/Carb after each meal.

Diet:
M1: (9:30) 44g Whey, 2 Cups Milk
520/60/19/30
M2: (12:30) Leftover Spaghetti (I should be a chef)
367/24.8/7.1/8.3
M3: (4:00) 44g Whey, 2 Cups Milk
520/60/19/30
M4: (8:00) Leftover Spaghetti (Again)
634/49.6/16.2/100.6
Totals: Cal: 2041, Pro: 194, Fat: 62, Carbs: 211

Workout:
Legs:
Squats 185X10X2
Leg Press 360X10X2
Lying Leg Curls 90X10X2
Leg Extension 120X10X2
Calf Raises 270X10X2
Biceps:
Preacher Curls 70X10X2
Hammer Curls 40X10X2
21 Curls 65X21
Forearms:
Reverse Forearm Curls 95X10X2

That's It!

blustring
05-03-2002, 07:51 AM
Friday (5-3)

Comments: Yesterday's workout was pretty intense. I worked really hard, and will be going up 5 pounds on preacher curls. Diet is going to be pretty $hitty today. Missed breakfast, but I did get up starving at about 3:00 and I ate a piece of chicken and went back to bed. I couldn't find anything else to eat. I will not be having a mid-morning snack due to lack of time to prepare one last night. I was studying for today's Fluid Mechanics Final Exam. I'll probably have a pack of peanuts right before the final, so my stomach isn't growling, but that will be about all I eat until tonight. I know we are having chicken, but I don't know what else.

Diet:
M1: (early) 1 Chicken Breast (fried)
400/53.4/10/5
M2: (11:30) 2 Packs Peanuts
340/14/28/12
M3: (3:30) 2 Turkey Sandwiches
M4: (7-2) 8 Beers
M5: (9:00) 2 Grilled Chicken Breasts
568/107/12.3/0
Totals: Cal: 2600, Pro: 200, Fat: 70, Carbs: 250

No workout today, may go for a walk later with Mom, but we will have to see. I need more carbs.

blustring
05-06-2002, 06:51 AM
Monday (5-6)

Comments: My weekend eating wasn't that bad. I had a few too many beers (diet-wise) on Friday night, but was able to hold myself to 1 beer Saturday and 2 yesterday. Not too bad. A friend's b-day was yesterday, so I went to a BBQ at his her house. Ate 1 hamburger, 1 hot dog and some chips w/homemade salsa. I guess it could have been worse. Looking forward to getting back in the gym today.

Diet:
M1: (10:00) PB&J Sandwich
414/14.3/17.5/56.1
M2: (3:00) 2 Cups Chili
627/37/24/39
M3: (8:00) Chips and Salsa
150/4/1.5/30
M4: (9:00) Skillet Sensation, 1 Cup Rice
500/20/4.5/94.3
Totals: 1671/77.3/47.1/211.2

Workout:
Chest:
DB Bench Press 65X10X2
Incline DB Bench Press 55X10X2
Flat Bench DB Flyes 45X10X2
Cable Crossovers 50X10X2
Back:
T-Bar Rows 55X10X2
Cross Bench DB Pullovers 50X10X2
Wide Grip Front Pulldowns 80X10X2
Lower Back:
Deadlifts: 165X10X2

That's It For Today!

blustring
05-07-2002, 07:49 AM
Tuesday (5-7)

Comments: My weight is stuck around the 225 mark. I guess all the beer is keeping me from losing anything. I also need to do more cardio. A lot more cardio.

Diet:
M1: (7:00) 2 Eggs, 1 Cup Grits
347/22.9/14.8/3402
M2: (10:00) PB&J Sandwich
340/12.2/17.1/39.4
M3: (1:00) 2 Cups Chili
627/37/23.6/38.8
M4: (8:00) Skillet Sensation, 1 Cup Rice
480/22/4.5/86.3
M5: (11:00) 3 Beers, Chips and Salsa
450/7.5/1.5/51.75
Totals: 2244/102/62/250

Workout:
Cardio:
Biked 20 mins (2 Sets of 1 min interavals)
Ab Work
Softball 60 mins

That's It

blustring
05-08-2002, 06:11 AM
Wednesday (5-8)

Comments: Had a great game last night. Unfortunately we lost in extra innings. Workout was great yesterday too. Worked really hard, and was exhausted when I finished. Diet was pretty good yesterday.

Diet:
M1: (6:45) 2 Waffles, 1/4 Cup Syrup
240/5/2.5/54
M2: (10:00) PB&J Sandwich
340/12.2/17.1/39.4
M3: (1:00) 2 Cups Chili
627/37/24/39
M4: (4:00) 44g Whey, 2 Cups Milk
520/60/19/30
M5: (8:00) Skillet Sensation, 1 Cup Rice
500/22/4.5/86.3
Totals: 2227/136/67/249

Workout:
Deltoids:
Military Press 85X10X2
DB Shoulder Press 30X10X2
Anterior Delts:
Front DB Raises 25X10X2
Lateral DB Raises 25X10X2
Rear Delts:
Rear DB Raises 25X10X2
Traps:
Upright Rows 80X10X2
Shrugs 180X10X2
Triceps:
Overhead Extensions 65X10X2
Straight Bar Pushdowns 140X10X2
Dips 10X3

That's All Folks!

blustring
05-10-2002, 05:50 AM
Thursday (5-8)

Diet:
M1: (6:30) Brownies (actually a midnight snack, but I felt so bad about it I didn't eat breakfast)
450/10/20/35
M2: (12:00) Porobello Sandwich (don't really know, had to take the guys that work for me out to lunch)
600/50/40/65
M3: (4:00) 44g Whey, 2 Cups Fat Free Milk
400/60/3/32
M4: (9:30) 1 Cups Chicken Tortilla Casserole, 1 Cup Mexican Rice, 1 Slice of Carrot Cake, 2 Beers
825/41/19/114
Totals: 2275/161/82/246

Can't lift today because my parents are coming into town, and I have to get the house cleaned up and have dinner ready when they get here. They are leaving Saturday, so maybe I'll get the leg/bi routine in on Sat or Sun. We will have to see. I'm really going to try to eat healthy this weekend.

blustring
05-10-2002, 05:55 AM
Friday (5-10)

Comments: Didn't do too bad last night. Ate a little too much, but didn't drink as many beers as previously estimated. Will have to keep up this trend.

Diet:
M1: (6:30) 1 Piece of Carrot Cake, 2 Waffles, 1/4 Cup Syrup
440/10/16/89
M2: (10:00) PB&J Sandwich
340/12.2/17.1/39.4
M3: (1:00) 1.5 Cups Chicken Tortilla Casserole
282.8/39/7/28
M4: (8:00) 1 Chicken Breast, 1 Cup Squash and Onions, 7 Beers
1062/64.5/7.1/60
Totals: 2125/125.3/46.5/216

No workout today, my fiance' is graduating today at 1:00. I'm hoping to get in some time Sat and Sun.

Tryska
05-10-2002, 08:30 AM
perhaps it's time to re-evaluate what you are eating?

do you feel better eating this way, or the other way when you were eating more protein?

Relentless
05-10-2002, 08:40 AM
Do you know what your blood type is, blu?

I notice that you eat a lot of wheat, corn, peanuts, chicken and tomatoes. For Blood Type Bs, according to Dadamo, this stuff will make you retain fat. Now that I've been off it for several months, eating these things actually makes me kind of ill.

It isn't a miracle diet or anything, but I found that my body worked much more efficiently when I followed the Blood Type Diet. I was also starting from a similar bodyweight/etc with a goal to get stronger and lean up.

Callahan

Tryska
05-10-2002, 11:01 AM
type a.

*lol* that's why it's like it is.

blustring
05-13-2002, 07:34 AM
Sorry guys, I've been out of it for the past few days. My fiance' graduated on Saturday and my entire damn family was in town all weekend. I love them, and I love to see them, but there were way too many people in my little house. Anyway, I've cut back on my cals some, as you will see in my next post. I had a pretty good weekend as far as my eating goes. I lifted yesterday because I missed Thursday. I weighed in at 222.9. That's an improvement since last week. Tryska is correct, I'm a type A person. We have talked a little about the blood type diet, and I'm trying, but it's really hard to limit myself to one serving of red meat per week. I'm working on it though.

MonStar
05-13-2002, 07:39 AM
Type A? Wait is there any kind of validity to the blood type way of eating etc. ?

MS

blustring
05-13-2002, 07:56 AM
Monday (5-13)

Comments: I've got a really busy week aheah, but I'm excited about it. I'm hoping to get down to 220 by the end of the week. We'll just have to see how it goes.

Diet:
M1: (7:30) 3 Eggs, 1 Cup Milk
453/37.3/30/16.1
M2: (10:30) Peanut Butter and Honey Sandwich
406/12.2/17.1/60.1
M3: (1:00) Skillet Sensation
280/18/4/43
M4: (4:00) 44g Whey, 2 Cups Milk
460/62/13/30
M5: (8:00) Skillet Sensation, 1/2 Cup Rice
380/20/4.2/64.6
Totals: 1973/149/38/214

Workout:
Chest:
BB Bench Press 165X10X2
Decline BB Bench Press 165X10X2
DB Flyes 40X10X2
Cable Crossovers 60X10X2
Back:
Bent Over Rows 95X10X2
Cross Bench DB Pullovers 50X10X2
Wide Grip Front Pulldowns 80X10X2
Lower Back:
Deadlifts 165X10X2

That's It!

Relentless
05-13-2002, 08:14 AM
Originally posted by MonStar
Type A? Wait is there any kind of validity to the blood type way of eating etc. ?


Some people think so. Realistically, I'm not 100% sure what to believe about diet, as there as so many conflicting reports out there. What I can speak to is that I've had good results myself by generally following Dadamo's stuff.

www.dadamo.com has more info; and you can usually find a copy of the book "Eat Right 4 Your Type" in your public library. it's worth a read... the whole concept of agglutinating lechtins interreacting with your body's own enzymes makes a lot of sense to me, even though I don't buy ALL of his theories.

Anyway, this could be interesting enough to have its own thread, so I reckon I'll post something in Diet & Nutrition...

BLU - Dunno if this is possible/appetizing to you, but getting more fish in your diet might be a good way to increase your lean protein intake, not to mention the other nutrients that tend to hide in fishies. Also, substituting oatmeal (preferably steel cut organic/irish style as opposed to instant Quaker Oats) for waffles or PB&J as your brekkie meal might be a good idea, at least occasionally. Overall, reducing the amount of refined white flour/wheat in your diet ain't a bad idea for EVERYONE, IMHO.

Callahan

blustring
05-13-2002, 08:38 AM
Callahan,
I love fish, and up until recently I was eating fish, (orange ruffie, or tuna) at least twice a week. I don't know what happened, I just kind of got burned out on it. I still like it, and still have some Orange Ruffie in my freezer, I just haven't cooked any in a couple of weeks. I ate tuna constantly for about a week, then I didn't want tuna anymore for a while. Maybe I can get back into eating it pretty soon. I'm getting a little tired of chicken. It seems like that's all I eat. Either way, I working on it. I was able to limit myself to 2 beers Thursday (before our little discussion), and 4 beers Friday night, and NO (wow) beers on Saturday. I'm working hard for it.

Relentless
05-13-2002, 08:56 AM
Congrats on your restraint on Saturday.

Keep at it, amigo... if you can also eliminate wheat from your diet it would be killer, I think . . . anyway, it seems that you are aware of what you're eating, which is the most important step in controlling diet, IMHO.

blustring
05-13-2002, 09:10 AM
Callahan,
How would you suggest I eliminate wheat? What type of bread would I eat? The main reason I eat wheat (bread) is because it's a simple mid-morning snack. It's tough to plan mid-mornig meals, and I find that a quick sandwich is ver convenient. Do you have any suggestions for replacement meals?

Relentless
05-13-2002, 09:37 AM
I found oatmeal is a good substitute; you can make a big batch of it up on Sunday nite and nuke portions of it during the week. As mentioned, you want to shoot for 'real' oatmeal, non-rolled if you can find it (McCann's Irish style steel-cut is my favourite).

Alternatively, you can go to wheatless breads for sandwiches/toast, but this can get expensive awfully fast. My favourite wheatless bread is Ezekiel Bread. You can find this at most health food stores, and sometimes at places like GNC.

There are also things like Brown Rice Bread which may be an option; I find most of these dont taste as good as Ezekiel bread. Spelt or Kamut breads may also be an option, but again i find that these don't taste that great.

What are these 'Skillet Sensations' you keep eating? Are they those Stouffer's meal-in-a-box thingies that you toss in the frypan? These may be fast, but you could probably eat cheaper by cooking your own meat & veggies.

Myself, my favourite 'generic' recipe is this:

- take a nice big cast iron frypan and throw some salt in it
- heat it on the stove till it starts to smoke a bit, then back off the heat to just above medium
- toss on a piece of whatever protein you're eating that meal
- sear on both sides 4-5 minutes for beef/lamb/etc., to medium rare, or if it's poultry, a little longer so it cooks through
- I like to drizzle juice from 1/4 lime or lemon on the meat, usually
- remove from heat and keep warm
- toss in 1tbsp of butter or some olive oil and some veggies and herbs and sautee for a couple minutes; they will also soak up the juice from your protein choice, which adds flavour
- remove from heat and serve; alternatively, toss the protein source back in and mix it around with the veggies/herbs to get a bit more flavour on it
- if you want some carbs, try some steamed brown rice...

All in all, a meal like this takes maybe 20 mins to cook; including prep time. Not hard at all... perhaps a tadge more work than ripping open a Skillet Sensation but not much more

Also, IMHO one of the best investments you can make is in a steamer. I have one that is similar to this:
http://www.blackanddeckerappliances.com/cgi-bin/sgin0191.exe?CODIV=0191&UID=2002051311335271&T1=APP+HS800&FNM=02&UREQA=N

and it's amazing... minimal work, just chop the veggies and throw 'em in the steamer and let it run for 12-20 mins for most stuff . . . cooks rice and other stuff too; not a bad investment of ~$30.

Callahan

Tryska
05-13-2002, 09:51 AM
ezekiel bread kicks ass.

their hamburger buns are ace too. you can find them in the freezer section at the grocery. or at least at kroger and publix.

blustring
05-13-2002, 10:42 AM
Sweet! Callahan, you're right about the Skillet Sensations. The only reason that I'm eating them is because they are about $5 apiece, and they are fairly healthy as far as the macros go. Usually a serving is around 300 cals, 15-20 protein, 4 fat, and 40-50 carbs. They are fast, and easy, plus I can get my fiance's to eat them, and she always complains about my diet. As a wedding present, her sister threw her this pampered chef shower thingy, where she got all kinds of unneccesary kitchen junk. Well, she just happened to get about 4 cookbooks and a dozen or so loose recipes. All the recipes are really tasty, but they are not exactly healthy. She wants to cook them for us for dinner, but I can't eat that crap. The skillet sensations are something I can cook really quick before she gets home and decides to make one of those not-so-healthy meals. She gets so mad at me when I tell her to cook whatever she wants, but I'm not eating it. I don't understand why. She knows I'm trying to diet here. I do sometimes cook the stir-fries myself. I'll get those frozen stir-fry veggie packs at the grocery store, then just add some chicken or steak with some soy or terriyaki. It's really good, but when I need something quick it's a skillet sensation. I'll check into the oats and bread.

Relentless
05-13-2002, 12:28 PM
It may put a strain on your marriage, but consider making separate meals for yourself and your wife; if she doesn't like what you're cooking for yourself, perhaps you can make her something she WILL like while you have what you know is good for you.

We do this in our house for a slightly different reason: we both follow the blood type diet pretty closely, but I'm B and my wife is A. Which means about the only protein we can both eat is turkey and the carbs we can eat vary a lot (she can't have potatoes, for instance). What I do is try to make at least one common thing for both of us, even if I'm having fish and she's having tofu stirfry... then we eat together, though consuming different foods.

Get fresh rather than frozen veggies if at all possible; they will last a week in your fridge quite easily if you store them well (Glad Veggie Bags are a good start). Fresh veggies taste better and tend to retain more nutrition value, I think . . .

If you buy a steamer, some of my favourite healthy things to steam in it are:
- collard greens
- broccoli
- green beans

Yum.

Callahan