Kaged Muscle’s BodyBlog

After taking part in the strongman event Corey St Clair put me through yesterday, I hardly had the energy to hit the gym last night. To get my mind set I had to train a little later than usual and to fit in a couple more high glycemic/high carb meals.

Shoulders started off with the machine press for 2 straight sets of 6. What followed was a killer of an exercise - asending side raises. I started off with 12 reps of 20Ibs dumbbells with arms straight immediatly followed with 30Ibs, arms slightly bent, and then finished with 40Ibs - arms bent at a right angle. The pain and pump I had was amazing. I could certainly feel the extra carbs in my body and the so-called rest between sets was as painful as the exercise. After three sets of this, I moved onto another pressing movement - wide grip shoulder press. Again, I lowered the reps to around 6. To finish off the shoulders I did the FST-7 style training by doing 7 straight sets, 10-15 reps of bent over laterals - 30 seconds rest in-between - at one rest interval I squeeze the muscle, at the other rest interval I stretch it as much as possible.

I normally do barbell and bent over dumbbell shrugs with shoulders but my hands were so sore from the earlier strongman training that I decided to give it a miss.

Tonight is chest.

K

Last night my wife trained our real estate agent (one of her clients) and then brought her around for dinner. I cooked up a great pizza for her (and us) - one was with lean ground beef, the other was made with tuna. I spread some tomato paste onto a wholewheat tortilla wrap, then added the beef/tuna/chicken …..or whatever you prefer, then add some mushrooms, tomato and fat free cheese topped with pizza seasoning. Its a healthy tasty treat without the extra cals.

Today I resume our upcoming video feature with Corey St Clair called Bodybuilder Vs Strongman. He will be putting me through some strongman style events.

Later this evening I hit delts - Lets do it!

K

My arms are killing me as I write this. I am taking in quite a lot of calories (mainly around my workout) at the moment so I have increased my volume to ensure that they all get forced into the muscle instead of being stored as fat.

I began my "Jacked Arm Routine" with 50 reps on barbell curls and then supersetted this with skull crushers for 50 reps. I continued to increase the weight for every set, so the succession looked like this - 50 reps, 40 reps, 30 reps, 20 reps, 10 reps, 5 reps. Once I got my heaviest weight and squeezed out 5 reps, I continued to decend the weights and ascend the reps as followed - 5 reps, 10, 20, 30, 40 and 50 reps.

My arms were so pumped following my 620 rep punishment that I couldnt even pinch my skin. But it feels good and I can almost see them grow.

 Its a day off today - only cardio. Tomorrow I plan on a painfull delt destroying workout

I decided to compete on the weekend at a natural bodybuilding show here in Boise. It was very well run and apparently the largest in Idaho history - 100 bodybuilders and 800 in attendance.

I have been working with Hany Rambod in the lead-up to this show and the results were nothing but positive for my physique and mental focus.

In the past, I had always played games of Russian Roulette with my self-doubt but having Hany there telling me to do this or do that made it very clear that I was going to do ONLY what he told me, nothing else. This removed a lot of pressure, and only looking at his past results on his athletes gave me even more security that I was doing the right thing. This is the first time I have ever worked with someone and the introduction was a pleasurable one.

During my preperation I was quite shocked that I had to increase my food intake. At first I found it very hard to take in all of the protein, fats and carbs he recommended but after a while the metabolism kicked in and I was firing.

I followed his FST-7 style of training and as a result I got a much fuller appearance to my muscles. Bodyparts that recieved most improvement from this was my back width, arm thickness and overall calf development. I supplemented pre and during the workouts with a product he manufactures that will be available to bodybuilding.com very soon. I was blessed to be one of his product Guinea Pigs and I can honestly give it a thumbs up review.

I have always been a person who gets nervous before going on stage, as a result, my body seems to flood with water and I appear on-stage to look 8 weeks out. Hany was able to dry me out just right so I still had fluid in the muscles but not enough to seep under the skin.

The result? I got straight firsts and a huge relief that I had peaked enough to take home the spoils. Thanks to Hany I have a smile on my face as broad as Marcus Ruhl’s shoulders.

I am still on the diet and continued my cardio the following morning after a chicken salad and oatmeal pancake celebration at Ihop.

My wife competes at the NY Pro in two weeks and I plan on training and dieting with her all the way through. After that, Hany will have my off-season program in place to see what mass we can pack on my little frame for some planned NPC shows next year. Judging from the results I got in such a short time-frame of working with him, I predict a bright bodybuilding future.

I had another awesome weekend with starting on Saturday.

6am I woke up early and did my cardio in the park.

8am From there I walked to Elmers for a steak and egg white breakfast with oats.

10am After that my wife and I went to Idaho Athletic club where she held a seminar for Bodybuilding.com employees and others who are going to compete in local Bodybuilding shows this April and May.

1pm We drove to Jim Britains place for a nice chicken and salad BBQ

3pm was time to go back to the Gym for our leg workout

At 5pm we went to the Texas Roadhouse to meet with my financial manager and her husband. I had Chicken Salad

At 7pm we drove back home and I recieved a call from Ryan Deluca asking if I wanted to fly with him in his plane to a place called Jaqckpot in Nevada. I won $100

Got back home in bed around 2pm feeling awesome and satisfied that I used the day off to its full advantage.

On Easter Sunday I woke up late at around 9am and walked up the mountain to Table Rock. I returned home around 11am and started a veggie patch in the Garden. The sun was shining and it was the perfect time for my wife and I to plant spring onions, lettuce, basil, tomatos and sunflowers.

At 2pm I went to a local cafe and started writing about BodyGroups and the positive effects it has had on me (and others) in helping me attain my goals.

At 5pm I returned home to find that my Guitar Teacher didnt bother showing up for our lesson so I put on a movie and relaxed for the rest of the eveining until it was time for me to prepare my food for the following day.

Another great weekend to start another great week.

Hi Kris 

I wasn’t sure exactly where to post on your blog so if you could just let me know which is better - blog or the group that would be great. 

Also, if you could answer a couple of quick questions that would be appreciated. 

1. I didn’t see much change after undergoing the 12 week plan but the plan is really solid so I’m now increasing my food intake and training right up until failure, the main question is, on non training days should I be eating as much as I eat on a training day? Diet is as follows - is it ok to be eating every 2-2.5 hours instea of every 3 hours? 

Breakast: Oats 

Mid Morning - Peanut Butter on 2 Whole grain toasts OR 2 Hard Boiled Eggs 

Lunch: Tuna with spinach (or chicken pieces) 

Mid afternoon: Isolate shake 1 hr bfore workout (33g protein) 

PostWorkout: Isolate Shake again (50 g protein) 

Dinner: Usually anythin high in protein, low in fats and salts 

Dessert: sometimes I take CNP ProDessert (Casein) (25g Protein) 

2. Is there are site you could suggest with diet plans and exciting/interesting meal combinations that are still healthy as I want to experiment but not sure which foods I should sometimes not have.. so I usually just stick to the usual. 

3. I’m now doing cardio in the mornings like you said. I’m only 18 so I don’t have much fat, but is it done in the morning as fat burning is at its maximum due to being on an empty stomach? 

Finally, when you say to not have any high sugar, fatty, salty foods (apart from obviously it going straight to the stomach) can these affect muscle growth by fat going to arms, legs, chest etc? 

If you could give me any advice on these questions that would be great. Slightly confused at the moment so just wanted to clear a few things up! 

Thanks 

Hargobind

Thanks for the questions.

 1. Yes, eating every 2-2.5 hours is fine. This will continue to stoke your metabolism

2. What program have you been following? Your nutrition program seems a little off. I would recommend you follow this program for your nutrition - http://www.bodybuilding.com/fun/krisgethin44.htm

3. The answer is in questions 2

4. This will not directly effect muscle growth, but why eat empty calories when you can eat healthy options……

I hope this helps

Kris

I have finished my 12 week transformation and I feel great.

During my diet I have felt no serious cravings, lack of enthusiasm or self doubt. I can only point the finger at the 2009 Transformation BodyGroup for that. Its so unreal that a support network like this can have such an effect on the mind. Knowing that there are hundreds of people going through the same schedule of cardio, weight training and meal frequency made everything feel "normal" and dare I say it, exciting.

I come into the office in the morning and immediatly go onto the BodyGroup to see how everyone has been doing on the program. I not only get to answer peoples questions, I get to see the entire group band together and help eachother out. This bond is so strong that the thought of cheating would mean cheating everyone else. In the past I was only accountable to myself and my nutrition diary. Now, times that by 600+ (the amount of people in my 2009 Transformation BodyGroup), its very unlikely to miss a cardio session, a meal or an intense weight training session knowing that there are this many people to answer to, lol. I strongly believe that a social network like this is stronger than the best diet, supplement or training program ever. The reason being is because it creates consistancy. Although I have finished the program, I feel an urge to remain on my diet and cardio schedule. This will only further my results and the title that health and fitness deserves - lifestyle.

Over the weekend I went motocross riding with some friends and it felt awesome. I was so tired after only 1 minute of hard riding (I havent ridden a bike for 15 years) that it prompted me to go for a run at 4am this morning to increase my fitness levels.

 Yesterday was my wifes birthday and I had planned for us to go horse riding but due to weather conditions this was called off. Instead we went out for breakfast (steak, egg whites and oats), then tanned, raced go-karts, watched a movie (knowing) and then went out for dinner with friends. As my wife enjoyed garlic bread, pizza and birthday cake, I felt totally fine eating my tuna salad knowing that there are over 600 in my BodyGroup probably doing the same as me. When we left, we had a coffee and did our cardio on the stairmaster.

Its monday and I am ready to attack the week knowing that I have got through another weekend of fun activites instead of wasting it on TV and chips……hurrah.

Love life, dont just live it!!

As I write this, I am in Columbus airport waiting for another delayed announcement

 The weekend in all was a great success. I managed to make it to all of my meetings, reported and photographed the show, completed my workouts and cardio sessions, and ate all of my 7 meals per day.

Last night we went to a private party hosted by Arnold. We sat on a table next to the Govenor and helped ourselves to steak and salad. After that I was bullied into going to the Jason Dhir promoted after-party until 4am. At 10am I awoke from the dead to attend a meeting at the MetRx booth and then to watch my wife at the fashion show where she was launching her new clothing line - mjskins.com

No I am praying that I make this plane so I can get home tonight.

IFBB Pro Mike Ergas will be coming to stay with me for a few days so we will be hitting shoulders today, legs tomorrow and arms on Saturday.

I was Mike’s training parnter for some months when I lived in LA. The guy is strong and pretty intense so I am looking forward to it. I will let you know how this goes.

In the meantime, I am happy to announce that he will be on our live chat tomorrow to answer any of your questions http://www.bodybuilding.com/fun/justintv.htm

Tune in an ask him the "Sectrets of the Pro’s"

Branch Warren is on a comeback with a vengance. Last year he tore his tricep which put him out of the of the most of the 08 season including the Arnold. I finished training with him about two hours ago and boy is he motivated. We trained legs and as I write this Im not even sure if I will be able to stand when I get off this chair. We did many sets, many exercises and reps were sometimes as high as 75 (drop sets) per set. I have trained legs with Branch on two other occasions in the past and this time wasnt any easier.

Tomorrow we go hunting for hog (at 5am) and then hit the gym for arms at 1pm. Until then………..zzzzzzzzzzz.