Drivn2perfection’s BodyBlog

Four days into my new diet, I’ve noticed some good energy levels!  Eating mostly clean cut meats and lean meals for 5k calories has dramatically enhanced my ability to "overwork" so to speak.  Prior to this diet, I was taking in roughly 3000 calories a day and only 200g of protein  or so.  I tended to get sick every so often from overworking myself due to lifting 5 days a week for 1.5 hours a day, and also because I have hard labor work at my job 4-5 nights a week.  Now I am able to push that little extra and still stay healthy!

**Another happy note!**

-Today I did shoulders; and with my recent rotator cuff problems, I was skeptical on how it would turn out.  Luckily for me, it went VERY well and I didn’t seem to have any issues at all right my right rotators.  I hope the rotator cuff exercises are paying off, and will help me in the long run with my chest press movements!

Weigh in today (morning)= 222lbs

Goal by 7/25/08= 230lbs (dry, muscle)

Today was the start of my plateau-busting diet.  I’ve been consistant at 220lbs @ 7% bodyfat and couldn’t seem to gain any weight; so I took it into my own hands to get a strict diet down that would allow me to keep a low bodyfat while gaining muscle mass. 

Here is day 1/ a day’s sample of what my average day will be like from here on out until I hit 230+ pounds of muscle, dry!

Breakfast: -PB Sandwich w/ 2 slices of whole wheat toast  |  Syntha 6 protein w/ 12oz of skim milk  |  Lite Yogurt

Total Calories/Protein for meal 1: 825 calories, 58g of protein

***Workout***

Meal 2(postworkout): -Scifit Pure protein drink  |  Vitargo waxy maize starch 60g

Total Calories/Protein for meal 2: 420 calories, 40g of protein

Meal 3: -Dan active yogurt  |  1 cup milk w/ 1 cup kashi heart to heart cereal  | 2 whole eggs/ 6 egg whites

Total Calories/Protein for meal 3: 662 calories, 56g of protein

Meal 4: -Lettuce/spinach 50/50 mix salad w/ 1 slice of lowfat cheese and 1 small can of tuna  |  PB sandwich on whole wheat bread.

Total Calories/Protein for meal 4: 865 calories, 57g of protein

Meal 5(while at work): Weight gainer/syntha 6 combo shake w/ 18oz of skim milk.

Total Calories/Protein for meal 5: 980 calories, 60g of protein

Meal 6: -Turkey on whole wheat bun w/ southwest ranch dressing and pepperjack cheese  |  1 whole egg, 3 egg whites  |  *cheat portion of day* and 1 pop-tart.

Total Calories/Protein for meal 6: 720 calories, 43g of protein

Bedtime meal: 1 cup of 1% lowfat cottage cheese  |  1/2 cup of lite yogurt  |  1/4 cup of mixed nuts  |  8oz skim milk

Total Calories/Protein for bedtime meal: 375 calories, 31g protein.

** Totals for the day! **

Calories= 4847

Protein= 345g                  

This accounts for wanting to build muscle and gain weight enough for a 230lb male.  I am eating like I weigh 230lbs dry.  So hopefully, with continued eating patterns like this, I should be hitting 230lbs of muscle here soon! 

*Note that these meals are subject to change daily, for I will be substituting some meals with other things; mainly grilled chicken breasts and sometimes lean ground beef.  I just didn’t fire up the grill today to do that!*

So I got back last night from 5 days at the lake   It was a nice break.  Now it’s back to getting serious, and time to hit the weights hard.  Unfortunately, I have been having rotator cuff issues.  While I work on building those up, I’ve only been doing light chest to keep my chest from losing TOO much strength and size.  My shoulders will be downplayed a bit also. 

* I did chest today and it didn’t take long to get my right shoulder to start popping.  I stopped working chest at that point and proceeded to work my rotators on both arms… This ranged from doing shoulder abduction and adduction exercises, to overhead shoulder rotating and also bench push ups.  *I closed off with my usual ab routine*

**After my workout I talked with someone who also had problems with his rotator… Surprisingly, he told me that he started doing Pause presses when doing shoulder or chest presses and he said just to rest at the bottom of each rep before going back up for the concentric phase of the movement.  He hasn’t had any issues  since.  I’m going to start trying to do this from now on, on every exercise…  Wish me luck!

A side note, I started my pure rock hard muscle gainer diet today.  I will be taking in roughly 4500-5000 calories a day with a goal of 345g of protein each day!   It should be fun to see if this will get me to my goal of 230lbs @ 7% BF.

Haven’t updated for a week or two, so figured I better tell you guys I had a pretty damn good leg workout today =D  I’m still working on strengthening my rotator cuff so I can do chest and shoulders again at the weight I should be.  I’m finally heading to the lake for some R&R for the weekend until tuesday, so everyone have a good weekend!

So I had the flu 3 times this winter, and today I got a sore throat and stuffy nose… Nothing huge, but it always gets worse if I overdo it… So today I was supposed to do legs, and instead just washed my car and am lying low for the day… hopefully tomorrow I’m better and I can get back to normal.

So I haven’t wrote a blog for a couple of days and figured it was about time to update you guys!  I did start doing my heavier workouts this week.  So far, nothing amazing has happened, but I continue to hit the gym up every day that I should be.  Time to start getting serious.  I got some new stuff done to my GTO and have been excited about that the last couple of days, so I’ve been a bit distracted ha.

Today I did shoulders, and it was the last day of my high endurance routine before I head into my heavy, lower rep scheme for a week! 

The main purpose of this blog, however, is to inform you all that I finally found a picture of myself from the year I started working out in highschool!  I made up a composite picture of that picture and a practice pose picture from sept. 07′   I will be posting updated pictures here sometime in the near future to keep it up to date!

Today I did back and a higher rep scheme for calves.  That’s that.  Main thing I wanted to say was concerning my current and future workout layout.  I really enjoy this current higher rep, drop set, no break scheme… So, I think I will alternate weeks.  I’ll be doing heavy week next week, then two weeks from now I’ll do higher rep schemes again.  This will keep my body constantly guessing and hopefully break through my weight plataeu so I can get upwards of 230lbs!!  I can’t wait