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Thread: The Hunt for Carnal Improvement

  1. #1
    PaddleSkiBikeClimbHikeLift Hunt's Avatar
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    The Hunt for Carnal Improvement

    Recently finding myself single after a long period and owing to the fact that I cant go paddling at Little and Great Falls on the Potomac due to all of the human sewage dumped into the river this past week at Hagerstown, I've decided to go about getting back into shape. So this is the start of a saga where I am sure that I will be continuously wrong and challenged (by people and lifting and nutrition); however, I see nothing but physical and mental gains coming from the hunt.

    Here is some quick background on my situation at noon pre-workout (which is not all that great - but everyone's got to start from somewhere):

    Height = 6' 1"
    Age = 28
    Weight = 204.4
    BF% = 22

    I'm going to post my workout and diet for today in separate responses to this initial message. Any comments, criticisms, questions, suggestions, info is awesome.

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    Day 1 - Workout

    I decided to start my new routine with Back/Biceps/Traps and did the following (warmup set in parentheses and DB as R/L weights):

    T-Bar Rows (10x25) 10x45, 10x55, 9x65
    Flat Machine Rows (10x25) 10x50, 10x75, 8x85
    DB One-Arm Rows 10/10x25, 10/10x30, 10/9x35
    Lat Pulldowns (10x90) 10x140, 10x160, 5x170

    BB Curls (10x25) 8x45, 7x45, 6x45
    Preacher Curls 10x55, 8x60, 7x65
    Hammer Curls 9/9x15, 8/8x15, 5/5x20

    Upright DB Rows 10x30, 10x40, 7x50
    DB Shrugs 10x70, 10x90, 10x90

    Felt pretty good - got a pretty good pump in my biceps putting them after back - really liked the Upright DB Rows, could feel the burning in my Traps. Weights are low so far - but things are gonna change....

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    Day 1 - Cardio

    Forgot to add to the workout that I am going to head out tonight around 9 for a 30-35 minute run to start my cardio/cutting work on the exercise side (the nutrition side of things is changing as you'll see in my next post)...

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    Day 1 - Diet

    Here is the toughest part of the whole hunt - eating well and correctly for cutting, strength, and size. It is tough to do everything right at the same time - I guess my first goal would to do something like reduce my BF% to somewhere in the 10-12% range while improving my strength and improving my muscle tone/size (I guess I'll probably have to wait a while before I can do some serious bulking on the muscles).

    Listed is what I ate today; however, I am changing things up a bit for tomorrow to take me to my first stage of lower calories (also altering my macronutrient profile to be P45-C35-F20 from the P41-C45-F14 of today):

    M1 - Raisin Bran, Skim Milk, Whey (42/72/3.5 = 487.5)
    M2 - OJ (2/27/0 = 116)
    M3 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim Milk
    (48.5/43/9 = 447)
    M4 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
    (51.4/90/4.7 = 607.9)
    M5 - Tuna, Relish, Lite Mayo, OJ (39.5/32/7.5 = 353.5)
    M6 - Potato Bread, Meunster Cheese, Healthy Choice Ham, Skim
    Milk (50.1/41.8/13.5 = 489.1)
    M7 - Half Chicken Breast, Whey (47.7/3/5 = 247.8)

    Total Breakdown
    Protein = 281.2g (40.92%)
    Carbs = 308.8g (44.94%)
    Fat = 43.2g (14.14%)
    Calories = 2748.8kcal

    Tomorrow I'm going to be taking things down to around 2500 calories for a couple of weeks or so - with a P/C/F split closer to 45/35/20% (maintaining a similar amount of protein ~280g).

    We shall see...

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    Day 2 - Workout and Cardio

    Rest Day for lifting.

    Cardio #1 - 35 min of running @ 250P

    Cardio # 2 - 30 min of running @ 845P

    Both felt pretty good - wondering whether I should try ECA or another product to help with fat loss ... any thoughts anybody??

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    Day 2 - Diet

    Altered my diet slightly from yesterday - trying to get my protein and fat %s up and my carb % down - I also think that I needed to drop my calorie intake as well (though I am not sure by how much - I dropped it about 270 from yesterday and I'm thinking that I need to get it down to around 2200 soon). Here it is:

    M1 - Raisin Bran, Skim Milk, Whey (42/72/3.5 = 487.5)
    M2 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim Milk
    (48.5/43/9 = 447)
    M3 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
    (51.4/70/4.7 = 527.9)
    M4 - Tuna, Relish, Lite Mayo (37.5/5/7.5 = 237.5)
    M5 - Potato Bread, Meunster Cheese, Healthy Choice Ham, Skim
    Milk (46.1/27.8/12 = 489.1)
    M6 - Olive Oil, Half Chicken Breast, Whey (47.7/3/19 = 373.8)

    Total Breakdown
    Protein = 273.2g (44.11%)
    Carbs = 220.8g (35.65%)
    Fat = 55.7g (20.24%)
    Calories = 2477.3kcal

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    Day 3 - Workout

    No cardio today because it's a leg day. Leg workout today (warm-up sets in parentheses):

    Squats 10x135, 10x155, 10x175, 9x185
    Leg Presses (10x180) 10x230, 10x270, 10x360, 10x450
    Leg Extensions 10x100, 10x110, 10x120, 10x130, 8x140

    Leg Curls 10x66, 10x77, 6x88, 5x88
    SLDLs (10x45) 10x95, 10x135, 8x185

    Seated Calf Raises (10x160) 10x185, 8x210, 7x235

    Good kinda leg day where it is a little tough to walk straight afterwards - did the extra set volume to just push myself to get a better baseline for starting weights on my next cycle through the routine. Not sure if my SLDLs were done with good form - no back pain though so thats a good thing - maybe I need to get lifting gloves or straps - found the bar slippery and hard to hang onto for SLDLs.

    Diet stuff for today in next response...

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    Day 3 - Diet

    Continuing to tinker with my diet - I am trying to force my baseline calorie intake down below 2200kcal and then see how things go with that for a little while (or maybe I should keep going on to 2000 - not sure entirely).

    M1 - Oatmeal, Skim Milk, Whey (40/53/3.5 = 403.5)
    M2 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim
    Milk, Olive Oil (48.5/43/16 = 510)
    M3 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
    (51.4/70/4.7 = 527.9)
    M4 - Tuna, Relish, Lite Mayo (37.5/5/7.5 = 237.5)
    M5 - Potato Bread, Meunster Cheese, Healthy Choice Ham, Skim
    Milk (46.1/27.8/12 = 489.1)
    M6 - Olive Oil, Half Chicken Breast, Whey (47.7/3/12 = 310.8)

    Total Breakdown
    Protein = 271.2g (45.33%)
    Carbs = 201.8g (33.73%)
    Fat = 55.7g (20.95%)
    Calories = 2393.3kcal

    Dropped 84 calories on this diet since yesterday's diet. I'm thinking that my next move will be to drop the bread at meal 5. Should I keep the olive oil in the late meal?? Maybe I should move that to an earlier meal...

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    Day 4 - Workout and Cardio

    Rest day today. Cardio for today involved running for 30 minutes this evening - felt damn good on my last 15 minutes - that good ole second wind things going.

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    Day 4 - Diet

    I'm getting pretty close to my calorie goal now - I would like to get down to somewhere between 2200-2300 daily and then leave it there for a bit to see how my body is going to react. I reduced my intake again from yesterday by 85.5kcal.

    M1 - Oatmeal, Skim Milk, Whey (40/53/3.5 = 403.5)
    M2 (Pre-workout) - Oatmeal, Tuna, Relish, Lite Mayo, Skim
    Milk, Olive Oil (48.5/43/16 = 510)
    M3 (Post-workout) - Banana, Whey, Skim Milk, Pineapple
    (51.4/70/4.7 = 527.9)
    M4 - Tuna, Relish, Lite Mayo (37.5/5/7.5 = 237.5)
    M5 - Meunster Cheese, Healthy Choice Ham, Skim Milk (42.1/13.8/10.5 = 318.1)
    M6 - Olive Oil, Half Chicken Breast, Whey (47.7/3/12 = 310.8)

    Total Breakdown
    Protein = 267.2g (46.31%)
    Carbs = 187.8g (32.55%)
    Fat = 54.2g (21.14%)
    Calories = 2307.8kcal

    I am thinking about changing out my M5 for chicken or tuna and adding some veggies there to round things out - as soon as I finish up this deli meat and cheese I bought - no sense wasting things.

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    Day 5 - Workout, Cardio and Diet

    Today's workout was chest, shoulders, and triceps. I had a pretty bad morning and felt pretty off when I got to the gym. My shoulder is still bothering me from my injury late last year - besides that, I felt weak as is reflected in my lifts. I did TOO much volume today and too many movements; however, I was trying to get a good baseline for future planning for C/S/T day (warm-up in parentheses):

    BB Flat Bench (10x450 10x105, 6x115, 5x115, 5x115
    BB Incline Bench (10x45) 10x75, 9x85, 7x95
    DB Flat Bench Flys (10x30) 10x40, 8x50, 6x50
    Machine Flys 10x60, 10x70, 7x80, 6x80

    Machine Shoulder Press (10x40) 10x60, 8x70, 6x80
    DB Upright Rows 10x60, 8x60, 6x60
    Front DB Raises 10x24, 10x24, 6x30, 6x30
    Lateral DB Raises 10x20, 10x20, 7x24, 6x24

    Close Grip Bench 10x55, 9x55, 6x65
    Skulls 10x35, 10x45, 8x50
    Pressdowns 10x33, 10x44, 6x55

    Cardio was late evening as 30 minutes of running.

    Diet was identical to yesterday:

    Total Breakdown
    Protein = 267.2g (46.31%)
    Carbs = 187.8g (32.55%)
    Fat = 54.2g (21.14%)
    Calories = 2307.8kcal

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    Day 6 - Diet and Workout

    Today was a rest day for me - back, bis, and traps are tomorrow. I decided not to do any cardio today also because I was feeling my shins last night after my run. A day off will do me some good - especially with skiing coming up for the weekend.

    My diet today was decent - though with a minor change up from yesterday (I had to have a few pretzels this afternoon and those added a few carbs - so I had to cut out the cheese at dinner).

    Total Breakdown
    Protein = 263.8g (44.39%)
    Carbs = 222.0g (37.36%)
    Fat = 48.2g (18.25%)
    Calories = 2377.0kcal

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    Day 7 - Workout and Diet

    Today marked the beginning of the second cycle of my split routine. I felt pretty good today - I actually had my first caffeine in the past two weeks and enjoyed a good boost from that pre-workout. I did too many sets on this day - but I think that I will be focusing on one warm up and between two and three working sets in the future on each exercise.

    T-Bar Row (10x25) 10x45, 10x55, 10x65, 5x75
    Flat Machine Rows (10x25) 10x75, 6x80, 7x85
    DB One Arm Rows 10x35, 10x35, 9/7x40
    Lat. Pulldowns (10x90) 10x160, 8x170, 6x180, 5x180

    BB Curls (10x25) 8x45, 7x45, 6x45
    Nautilus Preacher Curls 10x55, 9x60, 7x65
    Hammer Curls 10x15, 8x20, 6x20

    Upright DB Rows 10x40, 10x50, 8x50, 6x60 ***
    DB Shrugs (10x70) 10x90, 10x100, 10x110

    ***I need to do this exercise on this day and not the shoulder days.

    Diet was similar to two days ago:

    Total Breakdown
    Protein = 267.2g (46.31%)
    Carbs = 187.8g (32.55%)
    Fat = 54.2g (21.14%)
    Calories = 2307.8kcal

    I am not sure if I am going to do cardio tonight or not - Ill see how I feel in about an hour and hit it - otherwise I'll probably get a run in tomorrow AM.

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    Day 8 - Workout and Diet

    Did 32 minutes of running in the early morning and then packed my meals for the day to leave on a weekend trip. My diet was pretty much the same as yesterday's; however, the next two days I will not be accounting for things - so back to diet grind on Sunday night. Going to be doing some things outdoors so my Saturday Leg day workout will be replaced by other things on Saturday and Sunday.

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    Day 9 and 10 - Diet and Cardio

    These two weekend days I have been away. I did not get to the gym either day - though I did do some stuff outside. I'm going to go for a run tonight (Sunday) before I hit the sack. Diet and workout routine re-commence on Monday morning...

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    Day 11 - Workout and Diet

    Workout went pretty well today - I increased weight or reps on all of my exercises - though the amount increased was smallest for the damn bench - I have that long arms problem with bench - my arms are very, very long (can pretty much touch my kneecaps):

    BB Flat Bench Press (10x45) 10x105, 7x115, 4x125
    BB Incline Bench Press (10x45) 10x75, 10x85, 7x95
    DB Flys (10x30) 10x40, 8x50, 5x60
    Machine Flys (10x70) 10x80, 10x90, 6x100

    Smith Shoulder Press (10x45) 10x85, 6x95, 4x95
    Rear Delt Machine (10x40) 10x50, 10x60, 10x80
    Front DB Raises (10x24) 10x30, 6x40, 10x30
    Lateral DB Raises (10x20) 10x20, 10x24, 6x30

    Skull Crushers (10x35) 10x55, 6x65, 6x5
    DB Overhead Press (10x25) 10x30, 10x35, 6x40
    Pulldowns 10x44, 8x55, 6x55, 5x55
    Dip Press Machine 10x55,10x66, 7x77, 6x77

    Still tinkering a bit with the diet but the basic macronutrient splits and total calories are about the same:

    Total Breakdown
    Protein = 273.2g (46.32%)
    Carbs = 203g (34.42%)
    Fat = 50.5g (19.26%)
    Calories = 2359.3kcal

  17. #17
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    Day 12 - Workout and Diet

    Rest day on lifting. Cardio - 45 minutes of running in the evening. Felt really awesome during the run - could definitely feel the kick over from glycogen stores to catabolism of fat. Diet was fine as:

    Total Breakdown
    Protein = 273.2g (47.59%)
    Carbs = 203g (35.36%)
    Fat = 43.5g (17.05%)
    Calories = 2296.3kcal

  18. #18
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    Day 13 - Workout and Diet

    I should mention this now - but on days that I lift and do cardio - the lifting occurs around lunch and is separated from the cardio by three meals and about 7 hours time. Today's workout went pretty well - though I am beginning to wish that I had a workout partner for spotting and to push me (negatives etc.):

    T-Bar Rows (10x25) 10x55, 10x65, 8x75
    Flat Rows (10x25) 10x75, 9x85, 6x90
    DB One Arm Rows (10x25) 10x35, 10x40, 10/8x45
    Lat Pulldowns (10x90) 10x160, 8x170, 6x170

    BB Curls (10x25) 10x45, 6x55, 6x55
    Nautilus Preachers (10x30) 10x55, 10x60, 9x65
    Hammer Curls (10x15) 10x20, 7x20, 6x20

    Upright DB Rows (10x40) 10x50, 7x60, 6x60
    DB Shrugs (10x80) 10x110, 10x120, 8x130

    Also did 45 minutes of running hills. Diet was same:

    Total Breakdown
    Protein = 273.2g (47.59%)
    Carbs = 203g (35.36%)
    Fat = 43.5g (17.05%)
    Calories = 2296.3kcal

  19. #19
    Shock Therapist Shocker's Avatar
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    your pretty diligent with the documentation - good work.
    How's your progress? Looking cut? Doing many abs cause I didn't notice anything listed there about it?

    I cant wait to start cutting again.

  20. #20
    PaddleSkiBikeClimbHikeLift Hunt's Avatar
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    Shock:

    Thanks for the comments bro. I try to keep these records for two reasons - so that I can go back and figure out what I might be doing wrong (or right - if that is possible ) and to help other guys in the future if things turn out well for me.

    Its been about two weeks so far but I can tell the following things are progress:

    1) My shoulder is beginning to get over the weakness from my prior injury last Fall,

    2) I have definitely lost some weight in the past two weeks, people can see it on my face and I can tell that my stomach and chest are less fatty (I have not weighed myself since the beginning so I have to go ahead and get a reading on that),

    3) My weight is increasing (albeit slowly) on most of my exercises - which is not too terrible figuring that I am doing some intense cutting right now with diet and cardio,

    4) My cardiovascular fitness has improved significantly - as of the past two nights I have been doing 5 miles a night at a 9 minute mile pace on neighborhood roads (hills and all).

    I have been pounding out some abs work once a night while in front of the TV; however, I have fairly good abs (though buried underneath the fat still). The one thing I'm wondering about is how to find another dude who works out when I do so that we can lift together for safety and motivation.

  21. #21
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    Day 14 - Diet and Workout

    No lifting today - Rest day. Cardio was 45 minutes of running in the late evening. Diet was the same as yesterday:

    Total Breakdown
    Protein = 273.2g (47.59%)
    Carbs = 203g (35.36%)
    Fat = 43.5g (17.05%)
    Calories = 2296.3kcal

  22. #22
    Shock Therapist Shocker's Avatar
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    my suggestions for finding another person to workout with include:
    either post a thread on this board and others for a training partner, in case someone else lives in your area.

    alternatively, talk to people at the gym.
    I never used to think that people were very friendly or talkative there until I started having to ask people for a spot on this and that, then people get really keen to help etc...

    keep the faith!...

  23. #23
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    Day 15 - Diet and Workout

    Today was leg day - f**cking leg day - I spent the time in the gym wondering why I was crazy enough to run five miles last night. Oh well - damage done - overall it was a tough workout - guess I did something right then:

    Smith Squats (10x135) 10x175, 7x185, 6x185
    Leg Press (10x270) 10x360, 6x450, 10x400
    Leg Extensions (10x100) 10x130, 10x140, 8x150

    SLDL (10x45) 10x135, 10x155, 7x175
    Leg Curls (10x66) 10x77, 6x88, 5x88

    Seated Calf Raises (10x145) 10x175, 10x195, 10x205

    Diet was the same as yesterday's:

    Total Breakdown
    Protein = 273.2g (47.59%)
    Carbs = 203g (35.36%)
    Fat = 43.5g (17.05%)
    Calories = 2296.3kcal

  24. #24
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    Day 16 - Diet and Workout

    Today was a rest day from lifting. I did run tonight in the neighborhoods (as usual - great hills) and the weather was nice and rainy and cold - did five miles in 42 minutes - felt awesome. Diet was same as yesteday, I am really keeping my diet under complete Nazi mode:

    Total Breakdown
    Protein = 273.2g (47.59%)
    Carbs = 203g (35.36%)
    Fat = 43.5g (17.05%)
    Calories = 2296.3kcal
    Last edited by Hunt; 03-03-2002 at 11:13 AM.

  25. #25
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    Day 17 - Workout

    Pretty darn good workout today - though it was a bit long and I am still considering going to a four day split routine. Actually, I took a Dymetadrine Xtreme about 30 minutes before I hit the gym (the first time I've ever taken anything like this) and I think I felt a bit more "energized" - perhaps I am not so sensitive to the stuff - I'll have to see how I feel once I go from 2 pills a day to 4. Here was the lifting for the day:

    BB BP (10x45) 10x105, 9+1x115, 5+1x125
    BB Incline BP (10x45) 10x85, 8x95, 8x95
    DB Flys (10x30) 10x40, 10x50, 5x60
    Machine Flys (10x60) 10x90, 6x100, 6x100

    Smith Shoulder Press (10x45) 6x85, 6x85, 5x95
    Rear Delt Machine (10x40) 10x80, 10x90, 6x100
    Front DB Raises (10x20) 10x24, 10x30, 6x40
    Lateral DB Raises (10x20) 10x24, 10x30, 7x40

    Skulls (10x25) 10x55, 8x65, 6x65
    DB Overhead Press (10x25) 10x35, 6x35, 7x35
    Pulldowns (10x44) 8x55, 6x55, 5x55
    Dips Press Machine (10x55) 10x66, 9x66, 7x77

    Cardio and Diet for the day in a later post...

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