MrLean316’s BodyBlog

Recently I weighed myself for the last few days before I hit the treadmill and then again right after I finished to see how much weight I lost.

 There’s a saying of 3,500 calories = a pound.

Thats not refferring to fat.

It might refer to muscle mass but I dont know for sure at this time.

Here’s the theory though.

 5 grams = .1 lbs

50 grams = 1 lb

 When you consume 5 grams of fat you gain .1lb of fat.

When you consume 50 grams of fat you gain 1lb of fat.

Why don’t people get extremely fat then if they dont exercise.

Even if they don’t they still walk around from doing their jobs or just plain shopping which makes them burn the calories off.

 Heres an example

I can tell you that if a 220lb person walked as slow as .5 MPH for as little as an hour they still will lose at least 135 calories.

That alone is .3 lbs of fat or 15 grams of fat.

You have to figure the most a person consumes regularly is 80 grams of fat. 720 calories.

1.6 lbs of fat there alone

720 - 675 = 45 calories

45 calories = 5 grams of fat = .1lb of fat

They eat 1.6 lbs of fat and burn off 1.5 lbs of fat only keeping .1lb of fat.

Thats most likely why people don’t get as big as they really can. 

They do get bigger but slowly. 

If you really want to shed off the weight here’s what to do. 

For every 450 calories you burn, you lose 1lb of fat.

How can you do that?

Lets say your 220lbs or more, run on the treadmill at 6 MPH for around 25 minutes.

You will lose 450 calories or more.

 The more you weigh the more calories you’ll lose.

 Weigh yourself before you hit the cardio and after you hit the cardio.

Guarantee myself and you the reader that your results will exactly match or extremely

closely match what this blog states.

The incline bench is as important as any chest exercise.

Make sure the bar comes down as high as possible on the pectorals, barely clearing your chin.

If you let the bar go to low, you’re going to make yourself weaker, miss your target muscles, and have high risk of shoulder discomfort or injury.

Use a wider grip than you would for the flat bench to allow maximum upper and outer chest recruitment.

The correct starting way is to lie face up on an incline bench that is set to anywhere from 30 to 45 degrees.

Place your feet either on the floor or on the platform.

Grasp the bar with a overhand grip with your hands wider than shoulder width apart.

Your hands should be straight when you grip the bar.  Most people don’t do this.

Guaranteed if your not doing that and the weight doesn’t get lowered you will have a hard time lifting the bar.

“Form and technique is more important then the weight you use.  Without the form and technique you are wasting time and energy.” – MrLean316

Unrack the bar and hold it directly above your upper chest.

Slowly lower the bar to your upper pecs.

Do not bounce the bar off your chest.

You want to powerfully press it back up to start position.

Pause momentarily at the top before repeating.

“If the set is under 8 reps it is too heavy.  If the set is more than 15 reps it is too light and time to move up.” – MrLean316

This routine came from 8 time IFBB Pro Champion Darrem Charles in a magazine that was read.

Roman Chairs

Set 1 – 30 reps

Set 2 – 25 reps

Set 3 – 20 reps

Lying Leg Lifts on Decline Bench

Set 1 – 30 reps

Set 2 – 25 reps

Set 3 – 20 reps

Lying Crunches

Set 1 – 30 reps

Set 2 – 25 reps

Set 3 – 20 reps

If you’re into competing this is one of many Pre-Contest meal plans that can help you

Meal 1

15 egg whites

1 cup of oatmeal

Meal 2

2 chicken breasts

Vegetables

Meal 3

2 chicken breasts

Meal 4 12 oz steak

Meal 5 Fish and Vegetables

A personal trainer recommnded this made it  gave it to me and I gave it a try and I thought this was delicious and would like to pass it on to anyone that is interested.

1) 1/2 cup of skim milk

2) 1/2 scoop of vanilla whey protein powder

3)  1/2 scoop of vanilla soy protein powder

4) 1 cup of frozen cherries

5) 1/2 cup of yogurt

I was informed that this is a fast digesting protein, a nictric oxide boost, slow digesting carbs for energy.

This is to improve your recovery before you hit the gym for the day.

Its approximately 340 calories with 40 grams of protein, 39 grams of carbs, and 5 grams of fat.

If your hamstrings are lagging it would be time to split your leg workout.

Focus on your quads one day and hamstrings another day.

Give yourself 2 to 3 days in between each leg workout. 

When and how to breathe is the first decision you should make when beginning a lift.

When you breathe your diaphragm expands into the abdominal region.

 The best recommendation would be to stretch your abdomen, allowing maximum expansion of inhalation into the lungs.

 Shallow breathing is the number 1 mistake when preparing for a lift.

 You want to breathe the air deep in your abdomen to load up on oxygen.

With your blood vessels being fully saturated you’ll be able to get the most out of your lifts.

Threee additional breathing pointers are:

 1) Keep your mouth open during a lift to equalize pressure in your chest.

2) never hold your breathe during reps - exhale and inhale completely

3) breathe out as your muscles contract and breathe in when your muscles are elongated.

If you have tried to do one-arm seated cable rows, you might notice that the cable does not pull smoothly due to not having your arm centered.  The cable creates drag on the pulley and can get pulled off.

It is recommended that you sit off center on the bench. 

Ex: When your training your right side, sit so your right foot is on the footplate.  Only your right glute and thigh should make contact with the bench.  This will keep your right arm center with the pulley for a smooth motion.