2007 Transformation Contest

I woke up at about 8am this morning think it was 9am and woundering why I was so tired. Nontheless, I had a great workout. Here it is!

5 min. stretch
10 min. Warm up on Treadmill
0 incline @ 5.5mph

Machine Flyes
4 sets; 15 reps (It has those numbers so I of course don’t know what the hell I was lifting.)

DB Bench Press
4 sets; 2 @ 20lbs.20 reps; 1 @25lbs.15 reps; 1 @ 30lbs.12 reps

Iso-Lateral Delcine
4 sets; 1 @ 50lbs. 20 reps; 1 @ 60lbs.15 reps; 1 @ 70 15 reps; 1 @ 50lbs.20 reps

10 min. on Stepmill
Level 8

BB Incline Press
4 sets; 15 reps @ 50lbs.

Cable Crossovers
4 sets; 15 reps (@ #3-however many pounds that is)

20 min. on Elliptical Machine
Random Program
5 min. stretch

I had a good burn going during this workout. Someone made the comment that I perfrom a lot of reps and if I made the raised the weight and lowered the reps I could pack on some good muscle with the workouts I do. Even at the fear of sounding like a newbie I will say I don’t want to pack on any more muscle. My intent is to lose fat and maintain muscle not gain. Btw, some of the reps aren’t intentionally made that high but I like to feel that burn. I’ve tried very many training tactics and the average 3 set 12 reps doen’t give me what I’m looking for.

Since I’ve returned to the ship, I recieved my package from BB.com. I got s BB.com no-sleeve, black t-shirt, (another) BB.com shaker bottle, “Eating for Life” the book, and of course my SciVation Xtend-Lemonade flavor. Today will be my first time taking the Xtend so I’ll be sure to let you know what I think about it.

Also while a doing little shopping yesterday, I picked up a calcium supplement. Someone, of whom I don’t remember, pointed out to me that my Multi doesn’t contain a feasible amount of calcium, especially for someone who bodybuilds and has cut almost everything with calcium such as most dairy products out of their diet should be consuming. The bottle’s down in my rack. i don’t even remember the brand or the name of it. I let you know later.

Also today is my first day off the Nutex Lipo 6 and on the Muscletech Hydroxycut. I’ll also be giving updates on how that’s working for me.

I know it may seem to everyone that I randomly dissappear for a short while and then pop back up. But let me tell you, it’s crazy sometimes the things that life can throw at you. One of the main reasons I was confident in my position in this contest before was because of my-what was at the time-monotonus life, but ever since the contest kicked off it’s been nothing but hectic. I would once again like to apologize for my short absence. I don’t want to say it’ll never happen again because I was obviously wrong the first time I said it, but you should still know I’m giving it everything I have.

When I left the first time it was because my grandmother passed on and I had to fly home on emergency leave. And as I am sure everyone knows of all the obligations that go along with planning a funeral or maybe you don’t, I was completely swomped with making arrangments for almost a week. When I left the second time (technically coming back), I was in route back to the grand ‘ole ship USS Blah. It took a lot of time, money~my money, and energy to make it all the way back out here. But I’mmm BAaaaackk!

Meals & Supplements for today included:

3 MAN Scorch @ 8:15am

Meal 1  8:45am
Low Carb Omlet - 3 eggs, Cheese, Mushrooms, Broccoli
3 strips Hormel Bacon
1 cup Regular Oatmeal
1 pint Skim Milk
Diet Pepsi
Multi
Fish Oil
2 Move Free Advanced

677 cal, 54g pro, 45g carbs, 21g fat

Meal 2  12pm
Detour Low Sugar Caramel Peanut bar
H2O

340 cal, 30g pro, 33g carbs, 10g fat

Meal 3  3:30pm
6 oz Grilled Chicken Breast
2 slices Bacon
1 bowl Chilli
1 cup Mellon
Diet Coke
Fish Oil

655 cal, 68g pro, 20g carbs, 18g fat

3 MAN Scorch @ 5:15pm

Meal 4  6pm (Pre-Workout)
1 seving GNC Pro Performance 100% Whey Chocolate Caramel
1 serving Controlled Labs Green MAGnitude
2 Thermolife G-Tek

120 cal, 21g pro, 4g carbs, 2g fat

Meal 5  9:30pm
2 servings GNC Pro Perfomance 100% Whey Chocolate Caramel
1 dry Baked Potato
2 Thermolife G-Tek

401 cal, 46g pro, 45g carbs, 4g fat

TOTAL:   2193 cal, 219g pro, 147g carbs, 55g fat

Wednesday is my night to take my boy to dinner.  We usually hit a restaurant and than the local Barnes and Nobles for some reading and “bonding time”.  Today he had some homework that had to be done as well so we headed to the local Wendy’s in the interest of time.  As we were driving he said, I am going to start eating more health Dad.  So he orders himself a grilled chicken sandwich and salad.  As I was ordering my chili and potato, a picture catches my attention.  Jr Bacon Double Cheeseburger……….MMMM that looks good.   Instantly I hear myself ordering one of those too. And to be honest, I didnt come near the Double Cheseburger at McDonalds It was just the small break from the rigors of dieting that i needed.  I eat six times a day, 7 days a wek.  That is 42 total meals.  1 or 2 little things like tonight are not going to negate the other 40 meals and adds some sanity to the process.

Tomorrow I am having lunch at my son’s school.  Special person’s lunch they call it.  I asked him if it would embarass him if i brought my food with me (ie Tupperware of chicken and brown rice).  He said, “Not at all Dad.  If my friends ask why, I will tell them you are a bodybuilder and that is how you have to eat to win your shows”.  He is truly such a great kid and despite some of the turmoil in my life both now and in the past, I am truly blessed and lucky to have him.

Ended up doing 45 minutes of cardio tonight as well.

Yes, I am back at upper body weight training after a 2 week layoff because of my rotator cuff problem.  I decided to do my back training to see how it felt.  I was a little skeptical about doing this, but my shoulder felt pretty good after this training.  Before training, I did my rotator cuff stretching.

I did my training at the Total Zone Health & Fitness Center
in Rochester, NY.  The facility was ok, limited equipment, but I was able to complete my training.

Pre-Workout Supplements: 1 serving GNC Pro Performance 100% Whey Protein Chocolate Caramel, 1 serving Controlled Labs Green MAGnitude, 2 Thermolife G-Tek

ROTATOR CUFF STRETCHING

Pendulums   I did 10—25—2.

Wall Slides  I did 2—90 seconds.

Posterior Capsule Stretching  I did 2—75 seconds.

Towel Internal Rotation Behind the Back  I did 2—90 seconds.

Smith Machine Bent Rows  155×6x6

Reverse Grip Pulldowns  120×6x6

Wide Grip Seated Cable Rows  120×6x6

Hanging Leg Raises  15×3, 10×1

Crunches  30×2, 25×2

I sipped 2 servings Scivation Xtend Grape during training.

Post-Workout Supplements:  2 servings GNC Pro Performance 100% Whey Protein Chocolate Caramel, 2 Thermolife G-Tek

Workout Summary:  It felt good to do Upper Body Training again.  My Lats were tired after this, but I felt like i accomplished something!  My Rotator Cuff continues to feel better!!

Today was an off day for me.  I had planned to workout, but I was so busy today, I could not.  My diet was in check though.  I can list my meals, but I have not done the macros for the day.

Meal 1
3 Egg Whites
1 Egg
1 Piece Whole Grain Bread
Water

Meal 2
All American EFX Kre-Generator
6 Almonds
3 Baby Carrots
Water

Meal 3
18 Pieces boiled Shrimp
Rice
Romaine
Water

Meal 4
South Beach Diet Protein Bar
Water

Meal 5
2 Egg Whites
1 Egg
2 pieces Whole Grain toast
Water

Meal 6
8 Dry Roasted Almonds
Water

Pretty boring and I think a little too much, but I’ll make up for it the rest of the week.

One of the perks of the BB.com Tranformation Contest is $75/month in free Supplements/Items from the BB.com Store.  Before I left on my business trip, on Tuesday, I received my order for February.  This is an awesome perk!!  I ran out of my ErgoPharm GF Pro Raspberry Lemonade and I wanted to have some Whey Protein for my trip.  I placed my order and I hoped it would arrive before I left. Tuesday morning, I still did not have my order, so I went to GNC, and bought GNC Pro Performance 100% Whey Protein Chocolate Caramel.  It’s available in a 14 serving travel pouch.  It has 21g protein per serving and 18 amino acids per serving.  When I arrived home, wouldn’t you know it, my order from BB.com arrived.  The following is what I received:

Optimum 100% Whey Protein-Extreme Milk Chocolate-5 lbs

I will start using this when I get home.

Thermolife G-Tek

These caplets are huge!!

Ontel Personal Power Mixer

This mixer is awesome!!  It runs on 2 Double A batteries or an AC Adapter (optional).  You can mix up to 16 ounces and it mixes very well.  Very few, if any clumps of powder remaining in cup.

“Don’t Talk To Me, I’m Dieting” T-Shirt

Good Quality T-Shirt.

I am already looking forward to placing my order for March!!

I really needed todays carb load meal. Wow, was I starting to feel tired and weak. I notice that my body automatically knows when carb day is because the day before I start feeling tired in the afternoon and it gets worse until I eat my carbs. LOL

Here is my carb meal for the night:

1 1/2 cups Green Beans

3/4 cup oatmeal mixed with almonds

1 sweet tater with peanut butter.. yum yum!!

Grapefruit

I know all this sounds nasty, but i really love the flavors and the peanut butter and sweet tater together ROCK!!

I hope everyone is haveing a great time with all their dieting and training! Keep strong!