BooTz_60’s BodyBlog

Now, I know I should be taking in 1g of protein per pound of body weight, I just have a hard time doing it. I have shakes, I eat lean meat, I do the right things… but I weigh 265 pounds and I have trouble getting 200 g, let alone 265 grams each day. Does anyone have any advice? For some of the bigger guys, what you do to get all the protein you need?

Ok, well for the past few months ive been back on the grind big time. I go to the gym and lift 4-5 days a week, i dont have weight goals but id like to gain lean muscle and strength while dropping body fat. I used to lift back and bis, chest and tris, etc… but I recently switched. I’m used to lifting for football so I usually lift to failure. My last set will usually take around 4-6 reps, with the exception of arms which i finish 8-10 reps on all sets

Here is my weekly routine, (anything in parenthesis are alternate exercises that i switch to every other week):

Day 1: Back and Chest
1. lat pulldowns (pullups) 4 sets
2. flat bench 4 sets
3. cable rows (row machine) 3 sets
4. incline bench (DB incline) 3-4 sets
5. straight bar rows (DB rows) 3 sets
6. dips (decline bench) 3 sets
7. dead lifts 3 sets
8. Cable crossovers Upper and lower 3 sets each
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

Day 2: Bis and Tris
1. pulley pushdowns 3 sets
2. DB curls 3 sets
3. close grip bench 3 sets
4. straight bar curls (close grip straight bar/curling bar curls)3 sets
5. standing cable tricep extensions 3 sets
6. curling machine (wide grip straight bar/curling bar curls) 3 sets
7. cable kickbacks 3 sets
8. cable curls with the rope 3 sets
9. dips between benches (tricep extensions) 3 sets
10. superman curls 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

Day 3: Legs
1. Leg Press (squats) 4 sets
2. Leg Extensions 3 sets
3. Leg curls 3 sets
4. Calf raise machine (raises on squat rack) 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

Day 4: Shoulders
1. DB shoulder press 4 sets
2. Upright rows 3 sets
3. Shrugs 3 sets
4. Military press machine 3 sets
5. DB shrugs 3 sets
6. DB Front raises (cable front raises) 3 sets
7. DB side raises (cable side raises) 3 sets
10-15 minutes of cardio (treadmill, exercise bike, or stepper)

If I go on a 5th day…
Day 5: Cardio
30-60 minutes of cardio, maybe some abs

Today was my LEG DAY. I’ve been thinking about it since my workout ended last night and although I was excited and eager to get it going, at the same time I didn’t really feel like I had the energy to get a good workout in. My gym buddy sent me a message, telling me he was feeling a bit under the weather and was just going to do some cardio (A few months back I would have just went along with him), but I ventured off, alone, to the leg press machine. I stopped squatting about a year ago. I’ve had some back issues since my college football days and if I’m not careful with what I do, sneezing the wrong way can put me on the floor for a few days.

My warmup set was 630 x 10. I was feeling good. Followed that up with 720 x 8, 900 x 8 and 1000 x 5. I’ve been shooting to break the 1000 lb. mark since I started working my legs out again about a month ago. It happened tonight. I was moving some pretty big weight and it felt fantastic. I loved the looks I got from the guys at the gym that have huge upper bodies and tiny-ass chicken legs. They just don’t understand. Soaked in sweat I finished my workout with leg extensions, leg curls, and calves. 20 minutes of cardio and I left, struggling to get down the stairs leaving the gym.

I’m heading to bed now, feeling pretty good about myself and wanted to share it on here. Tomorrow is shoulders with a little lower body soreness mixed in. It’s so worth it though. Night.

OK, I know sleep is crucial to recovery and building muscle but how much of a factor does it play? I’m in a bad situation… Every night I go to bed around midnight and wake up at 5:45. Its my work routine, I RARELY get much more sleep than that. I get home from work at 7:30 usually, eat, go to the gym for at least an hour and a half, and then get home and shower. If I were to just go to sleep and wake up for work the next day, I think I would go crazy. I need some time to sit around, watch TV, get some stuff done, whatever.

I’m so stuck in this routine that even on the weekends I dont get much more than 6 hours. I’ve been working out hard and just wonder how my hard work is being affected by lack of sufficient sleep.

Ahhhh, well another day almost over. Today was one of the best days I’ve had in a long time, I was flawless with my diet and my chest/back workout kicked ass. I’m seeing big gains, getting back in the groove and am excited to test myself with my leg workout tomorrow.

Keep working hard!

Andrew

I’ve read some different things. I’m not sure how I feel about this "magic fruit".  Also, If I decide to, I don’t know the best place to get it. I know the BodyBloggers could definitely help me out! If you know anything about it, have tried it or know where to get it, please let me know. I appreciate it

-Andrew

I really dont. There are some times where I’m so good. When I’m so strick on my diet, when I lift hard, run hard, do what I need to do… and I’m happy with myself.

There are other times that I binge, I dont lift, I dont run… I eat nonstop even though I know I shouldnt and dont want to. Sweets are my kryptonite. I cant resist, and it takes me down. I’m afraid that my love for food outweighs my want to be more fit and look better. Ultimately though, I want to be more healthy. With heart disease running in my family, I dont want to help it kill me by eating like shit (even though I am only 23).

I’m a normal person, I’m not a bodybuilder. I’m an athlete (Thank God! Or else I would be 350 pounds), I do like to lift, I hate cardio - like everyone else, but I enjoy lifting. I hate going to the gym, but once I’m there I make the most of it. I get home from work late usually and dont wanna go to the gym, lately I havent been going at all. I have a serious motivation problem. You would think that when I cant or dont go to the gym, I’d eat better… nope- All the wheels fall off at once. It goes in waves though a month on, a month off, 3 months on, 3 months off… I cant keep it going. I have a problem.

Im sure I’m not the only one like this. I’m not the first person or the last to talk about motivation. I’ve tried to set goals, I set them and miss them, just shrug it off. I dont know what it is. I’m afraid its just me not caring, even though I think I do.

Is there any way to deal with what I’m going through at the moment? Any pointers? I dont mean to complain here… I need a lifestyle change

Wow, its been a while since I posted anything but I’ve been very curious about detoxification.

 Does anyone know a particularly good method or have any tips.

 It doesnt have to last for weeks, I’d like to drop some unnecessary weight and feel a little better.

 Any advice is greatly appreciated…

-Andrew

I love Fridays, especially this one. I dont have work Monday. Im almost done with week two of lifting but ive been pushing off cardio though. Thats going to stop. Ill get some quality cardio in this weekend and then start running on my days off from lifting. At least I haven’t sacrificed my diet at all. That’s still going strong. Anyone else want the Giants to win this weekend? I’m excited! Im going to see Cloverfield tonight, seems like a good movie…

I know it hasnt been really interesting but I figured Id write on here since I havnt been on here in a few days… Until Next Time!

Hope everyone is working hard! Keep it up!

Happy Monday everyone! Its back to work time… I AM SORE! Did my first legs workout Saturday in a long time and I sure am feelin’ it. Lunges hurt the best, like I knew they would . I have a question though. I have been wondering about my body fat percentage. Is there any way to guesstimate by doing anything at home? I don’t know much about it but I am curious as to what my percentage is. If anyone has any insight as to methods or devices I should use please let me know… Thanks