Post Op. Contest

A common thread I’ve seen is not having enough time to workout, due to other obligations. I’ve always found that as an excuse for not going to the gym. I find this excuse as the lazy way out of training and achieving your goals. Everyone has a busy schedule, some are more then others.

I work 40+ hours a week and manage a staff of ten, have a awesome wife with two incredible boys (2 years and 6 months), go to school part-time (Econ degree in the fall). I don’t make the excuse of not having enough time to do the one outside activity that allows me to compete and stay healthy. Proper time management and an understanding family are the key.

I’m sure there are others our there who have the same issues with the slackers who use work and family as an excuse, I’m just ranting from a post I read earlier in the day.

Since increasing the amount of protein in my diet over the last three weeks, I’ve noticed several changes.
There has been increased vascularity, the recovery after workouts have increased and an increase in muscular growth.

I’m eating approximately 290 grams of protein daily and my weight is about 220 lbs. This would average about 1.31 grams of protein per pound and 41 grams of protein per meal.

Instead of beating a horse to death, I just reposted other common thoughts of protein intake, which I agree with entirely.

Info Below Taken from Steroid Encyclopedia:
http://www.steroid-encyclopaedia.com/ezine.php?story=43
1. Protein is the only nutrient directly responsible for building muscle.
2. Exercise increases protein needs.
3. The Recommended Daily Allowance (RDA) for protein (.36 grams per pound of body weight) is woefully inadequate if you work out on a regular basis.
4. Studies by the world’s top protein researchers such as Dr. Peter Lemon, have determined that .8 grams per pound of body weight should be your minimum for protein if you exercise regularly (more than double the RDA!)
5. Optimal intakes for hard-training athletes, such as bodybuilders, are still unknown and may be even higher. In one study of Polish weightlifters, 50% of the subjects were still in negative nitrogen balance, even while consuming 250% of the RDA

Protein Intake and Gaining Muscular Body Weight

You need more calories to gain weight, but if you only add the extra calories from fat or carbohydrate, you would probably find yourself getting fat - and fast! As bodybuilders know all too well, excess carbohydrates, especially in the presence of a calorie surplus, can easily cause fat storage. The same goes for dietary fats. A high calorie diet with 70% of the calories from carbohydrates might be ok for a long distance runner, but chances are, a bodybuilder would get as smooth as a baby’s butt eating like that!

The supplement industry is one of the most corrupt businesses in the world. They piece items together and market the hell out of the product in hopes you will buy the item. Some products are top of the line, but a lot of the internet based advertisements are total shams - this would include weight loss, male/female enhancements, immediate muscle builders etc….

http://www.fda.gov/oc/nutritioninitiative/report.html

http://www.sciencedaily.com/releases/2008/03/080304173339.htm

There are great supplements out there, which really do work. The basics in my diet are protein, L-glutamin and a multivitamin. Every so often I’ll use a caffeine based supplement for an added kick, but I find my workouts less then outstanding and I collapse towards the end of the day.

Sometimes there are activities that we are unable to bring our own food to eat better. Amusement parks are fun, but play major havoc on trying to keep your diet on track. After arriving at the park, I was able to locate all eateries inside the park. Looking at the options, I wanted to stay away from fastfood and other junk.

I did find a rib restaraunt at the park (my wife told me about it) and was able to have shredded pork and fruit to hold me over. There wasn’t a lot of fat or unnecessary crap out of the meal and the food was better then the fast food garbage typically served at the parks.  It was enough to hold me over until i got home to have a shake and a egg salad for the weekend.

estimated protein - 30g out of the trip.

Today was a full blown cheat day.
Goal was to eat anything and everything.

Some was junk, but the diet during the week has been extremely strict. I did this last week and muscular appearance increased, while weight and waist went down.

Total calorie intake for the day was about 6000 cal.
Feel great and can continue with the diet for another week until. My employees at the office were amazed by the amount of food that was consumed during the day. The women were jealous and couldn’t figure out how the weight has dropped over the last two months.

Redoing my entire workout regime has been my focus recently. Learning new forms and understanding more of the basics of the body.

The back exercise consisted of pullup machine- with a mid grip, thumb nutral hold. (wider grip doesn’t make the back wider) This is also stabilizied by using wraps. Hips are drawn inward, shoulders are to be lowered and the collar bone should be aligned where the typical stance has the head.  The movement puts all the focus on the middle of the back, perfect for expanding the base.
This is done on a typical stripping method. Burnout from almost free weight, to adding a counter balance to your weight through the exercise. Three sets and my back was toast.

 This was followed up by hammer rows. hands are wrapped, eblows to remain close to the body. Grip is thumbless.
            The pull is constant, no bouncing… as you pull in, make sure the shoulders drop. This will put emphasis on the middle back and consistently burn the crap out of the back. Have a spotter assist the negatives, once you cannot move any further.

Rear delts were attacked with Seated rear delt raises.
Shoulders lead the movement and kept bent. Chest is leaning on the knees. Grip is thumbless.
While doing the exercise, there is no bouncing.
As you can do no more reps, drop the weights. Mine was 20, 15, 10

Followed by a 15 , 10
this was done for three sets. Reps are never counted, but the goal is fatigue through each exercise.

Last but not least was the smith machine behind the back shrugs.
Heels are behind the bar, wrist are wrapped to the bard, your body is leaning slightly forward.
As the bar moves up, the elbows bend up and go as high as possible. This will put emphasis on the traps.

The four exercises were done within 30 minutes, but brought the rear delts, back and traps to failure.
there was a total of only 12 sets…

There will come a time when work may place obstacles to obtain proper dieting while training. I’m coming across issues in trying to manage an office and making sure I’m getting the appropriate intake of protein throughout the day.

I recently brought an old blender that’s been sitting at the house. It’s set up in the office kitchen. I have my protein pre-measured and ready to mix, along with fruit and milk. This makes it a quick 1-2 process in keeping everything timely, so I can continue my work.

Also, I have a stash of other protein supps for easy access if I’m in a meeting and need a quick snack.

Meals for the day: (6/17/08)

8 eggs, (6 egg whites and 2 yokes) about 30 grams protein
1/2 cup of oatmeal

shake - nonfat milk, with just a simple protein powder - (added zero calorie strawberry quick mix for additional flavor) 50 grams of protein: added BCAA

Lunch - about 8 oz of chicken, mixed with lettuce and vegetables.

Shake - added a banana, nonfat milk, zero cal strawberry quick mix, glutamine

Dinner - about 10 oz of chicken (shredded the chicken, mixed with bbq sauce) with salad and potatoes.

pre-bed - 8 oz tuna with 1/2 of avocado.

(missed one meal earlier today, focus on the additional meal tomorrow)

I like to look at my weight on a daily basis. This seems to go against the norms, but you’re able to see what’s going on with your body. Also, it’s important to use the same scale and the time of day, since you weigh differently throughout the day. I prefer to way myself in the morning before I do anything. It gives me a good idea of what I truely weigh without the gallon + water or the 7-8 meals I’ve just ingested.

During the last two weeks, I’ve been eating 7-8 times a day. My meal schedule is in another post.  On average, I’ve had about 260 - 280 grams of protein a day and eating clean. Except for once a week when I eat anything and everything. This could just be a temporary blip on the radar, but it makes for an interesting view on the weight chart. (I also don’t post my weight on the site everyday, even thought I should)

The focus is to enter into an Anabolic state. The consistent eating creates a positive nitrogen balance in the body throughout the day.

6:20 am - 8 eggs (6 egg whites, 2 with the yoke)

8:30 am - protein shake with glutamine

12:00 - 6-8 oz chicken, with potatoe or rice

2:00 - protein shake with glutamine

4:00 - pudding or protein bar

6:30 - 6-8 oz chicken with baked potatoe, rice or pasta

9:00 - 6-8 0z chicken or fish with either peanut butter or half of avacado.