WantSize’s BodyBlog

So today marks the first workout missed in 5 weeks.  To some this may not seem like a big deal however 6 days a week in the gym and 5 straight weeks of no cheating on my diet is hell of an accomplishment and has proven to myself that I can do this.  Something broke at the gym, as such they have no hot water for showers which meant my 5 am workout before work wasnt possible (cant go to work not showering after a leg workout).  Anyway, I am just going to push everything forward one day, menaing the only thing that I will have missed this week is one cardio session, I will do Fridays workout on Saturday meaning I will not be performing the usual Saturday cardio and abs.

Also, the wife and I have planned to celebrate V-day this Saturday since during the week just isnt possible to dedicate anytime to ourselves.  As such, I will probably indulge at least a little with a couple of glasses of wine and a dinner out.  I will do my best to keep things in moderation, the only thing that will give me stress is the alcohol from the wine.  Just have to work it off next week, I think after 5 100% dedicated weeks I am entitled to a couple of glasses of wine (maybe I am just trying to convince myself of this .

I have also changed up my diet, I wasnt losing BF as I should have been, I think my fat ratio was too high.  So I have dropped the amount of fat, although it was good fats, and slightly increased my carbs so that my overall calorie count is around 3150 per day.  Still no carbs after 3pm which equates to my last 2 meals of the day (5pm, 8pm) consisting of proein and fats only.  Hopefully this will work, I need to shed the fat as I am busting my A$$ and results seem to be very little and extremely slow.

So I completed the 4 week cycle.  During the 4 weeks I was 99.99% strict on diet having only 2 very small "cheat meals" and not missing any.  Workouts were solid, a couple were low in intensity due to being tired\sore but otherwise it was a great run.  Was able to shed 3 pounds and 2% bodyfat during that 4 week period.  I think the gains were good although I was hoping for some bigger numbers.  I also was dilligent in doiong cardio, 5 times per week at least 25-30 minutes each time post workout. 

For the next 4 weeks i will be changing my lifting routine slightly.  I have removed all of the really high rep sets (20-25 reps) and for the most part will be in the 10-12 rep range except for the one major "power" excercise per body part.  For the big excercise will be doing an 8,8,6,6 rep range so that I can use heavier weights.  Just a tweak I thought I would try.  Still need to learn how to develop a training program .

I have also dropped my calories, I reduced fats slightly as well as removed carbs from the 5th meal, and slightly reduced carbs from meals 1 and 2.  All together calories will drop about 250-300 cals per day.  This will put me at about 3350 cals daily.  Hopefully with the change in training and the drop in calories I will see some more gains and reduction in BF over the next 4 week cycle.

So week 1 of the new year and new training\diet regimen are in the books.  I have to say I am quite pleased, I am using a completely different training style then ever before, pushing myself in ways that I always avoided, and although it is difficult I find myself pushing  harder in the gym and feeling more accomplished when I’m done with a wokout.  I have also started including cardion this time around, which I successfully complete 5 30 minute sesssions this week wach one following resistance trianing.  And to top it all off, I went all 7 days 100% strict on my diet, this is a major accomplishment for me.  Typically I am solid Monday through Friday and Weekends I ruin myself, not this time.  The worst thing I consumed all week were 2 regular hamburger buns, but they were wrapped around very lean Venison burgers and sided with vegetables.  Very happy with these accomplishments, they are major strides for me in getting my physique to look the way I want and need.

Sunday was weekly checkin day, and although I saw only a .2 pound drop in scale weight, and most measurements didnt change at all, I did see that my waist measurement dropped 3/4 inch.  I assume that a lot of that was water related but some had to be fat (this is where I carry the vast majority of my fat).  My goal is to keep this progress steady, dropping waist size and maintaining\growing all other measurements would be great.

So today marks the first day of my new beginning.  Same diet, new workout, more dedication, and finally, CARDIO.  I have always tried to ignore cardio becuase of my hatred for it.  Ever since I was a kid I hated anything cardio related, especially running.  However I have realized that this and my lack of complete dedication have kept my gains sub-prime.  It is now time to shopw myself what I am made of and kick my own arse into the shape I have wanted for a long time.

Todays workout was brutal, and I ended with some cardio.  I have a short term goal to stick with this new routine for 5 weeks to see how I progress with 100% dedication.  My energy is high and I am ready to take it on, my hope is to maintain this mental strength for the next 5 weeks and beyond.

So 8 weeks ago I decided to go from cutting to "bulking".  I had dropped a significant amount of weight and fat over a long period of time and was burned out from doing so.  I hadnt reached my goal, but my mind and body needed a change in routine and wanted to start adding some muscle.

The week inbetween my cut and bulk was a 1-week vacation filled with drinking and eating horribly and the net result was a 5 pound gain.  At that point I was mentally ready and charged to hit the gym again.  Since then I have put on approximately 11 pounds.  I wanted to keep my weight gain at the 1-2 pound per week mark.  I measure myself every 2-3 weeks, weigh myself weekly and do BF measures with calipers every week as well.  Unfortunately I feel like my measurements are not accurate with the tape and I know the calipers are way off.  Im wondering what the best method for understanding progress is, and knowing that the weight Im putting on is good weight.  I have never actually tried to build mass before so I dont know what it is supposed to feel like.  My strength is growing weekly on every set\excercise and my weight gain is what the "perscribed" gain is, but I feel like Im bloating and getting fat.  The measurements with the tape are going up but again I dont know if that is just bloat\fat or if it is actually muscle.

 I guess Im just a little frustrated and I need to take some progress pics, but that is the part I have been avioiding as I have been working my a$$ off and dont want to be disappointed.

It has been quite a while since I posted in my blog, however I have kept on track with everything.  Workouts are going well and my diet has been solid with the exception of one weekend I fell off the wagon.

For years I have wanted a tattoo, and finally said screw it and went last night to get it, I’m very happy with the result and consider this a little reward for the distance i have come so far.  Still a long ways to go.  And today I found out that I am part of a team that has won a week long trip to Barcelona.  The trip is in October, and I now have a major goal to meet in order to be in top shape come October.  It wont be easy but I have to succeed, it isnt often that events like this come around and I want to have a physique that makes me feel comfortable to run around on the beaches.

Wish me luck as I take on the next 2 months to finally reach my BF goals.

THe new workout continues to be challenging and is working very well, at least from a mental and intensity perspective.  From the DOMS I experience after each workout in the targeted muscle group(s) I assume Im hitting it pretty hard.  I also decided I would try a new supplement, so I picked up some NO-xplode and have just started using it.  If nothing else, the requirement to take it 30+ minutes prior to workout has given me an extra boost to get out of bed early.  I have to look at all the positive things

Now that I wont be away on weekends I will get back to tracking progress with  lot weight and measurements, I need to start using callipers again but it has been so long since I have used them I cant seem to remember where they are, anyway once I retrieve them I will begin taking skin fold measures as well.  I still have a lot of fat around my lower abdomen, it has been there for many many years and will probably take a lot of work to get rid of it.

It is getting more and more difficult to keep up with this blog…there never seems to be enough time in the day.  Anyway, Im still chugging away, the new training routine is, if nothing else, much more enjoyable.  I was getting burned out with the old routine and just didnt have the drive for it.  THis new routine is more challenging, and has lit the fire under my ass to train harder.

Today I am paying for it with DOMS in my legs, triceps, and slightly in my delts.  This all from Monday and Tuesdays workouts.  I am training much heavier now with somewhat of a 5×5 routine.  I have also added a "circuit" day, which consists of 65-70% 1RM weights and reps in the 10 range.  Using mostly compound excercises going through a circuit.  THis is a killer and I was only able to get through 2 last week.  I am goign to try and get 3 this week with the same weights and reps.  I also have 2 days of cardio each week, this equates to 6 days of training but it seems to be less taxing as the workouts are shorter, volume has decreased slightly and I am not burned out.  Hopefully this, combined with the same diet will get my BF% moving down again.

It’s been about a week since I have posted in my blog.  Things are still going pretty well, I changed my routine this week, and Im a little more upbeat about training again.  I guess I was getting bored with the last routine.  I am now doing a 3-day push, pull, leg routine heavy with 95% compound movements.  I will also being doing 1-2 circuit sessions each week with lower weights and slightly higher reps, in the 65-70% 1RM range and 10-12 reps.  In addition I will do 1-2 cardio sessions each week.  I am going to try biking now that the weather is nice and it gives me a chance to look at something besides my basement walls.  My diet is going to remain the same, I dont think I need to drop anymore calories right now I just need to up the intensity and make sure I get in all my training sessions.

Progress has slowed down (nearly stopped) however I can attribute this to my lack of intensity, missing workouts here and there, and slacking on my cardio.  All together not a good combination for making gains.  So far this week has been perfect, I will hopefully be taking measurements and updated progress pictures this coming weekend to post.  Although Im not looking forward to it given the fact that my progress has sucked.  But maybe the pics will give me the extra kick in the ass I need.

This mornings workout was chest\calves\abs.  Good workout, just wish my chest was stronger, it always has been a weak point for me.  Maybe when I change to a bulking routine I can build that up.  My diet has been perfect so far all week, I am really wanting some nachos .  I have another 5 weeks to get into good shape, I am going to a team outing that involves a boat, beaches and lots of sun so I need to be in a position to at least feel comfortable enough to remove my shirt.