blacksuperman’s BodyBlog

So I am comming out of Kroger (grocery store) and I run into a guy that I see in the gym at least several times during the week.  He looks the same all the time.  I doubt he only goes to the gym for maintenance only, since every so often he’ll ask for advice about this and that…

A brief conversation between he and I transpires just outside of Kroger as I head to my car (parked in the fire lane).

Him:     Aye, what’s up man

Me:      Chillin’ just about to go home and cook for the week

Him:     Really?

Me:      Yeah

Him:     Well I about to go in and buy some food for the next couple days too

Me:      Oh ok, they’ve got a great deal on Tyson boneless skinless chicken breast (I give him a peak inside my grocery bag showing him exactly what I bought).

Him:     Oh, that kind of chicken.

Me:      What do you mean, it’s the only kind of chicken?

Him:     Nah, I normally just buy Stoffers chicken.

Me:      In the frozen food section?

Him:     Yeah, its got 20g of protein and you can just pop it in the microwave!

Me:      Uh, huh and like 20g of fat too.  Think I’ll stick w/ this here.

Him:     True, true.  Man, maybe I should get the chicken you’ve got and just throw it on the grill.

Me:      I would, especially since you said that you were trying to cut up now…

Him:     Alright man, I’ll holla at ya.

Me:      See you in the gym!

This is very common.  Fellow gym goers ask me what to do to bulk up or what to do

to loose fat.  I tell them and they go and do something else.

WHY?

Is it because I don’t say hey, go take this MAGIC pill to get swole?

Is it because I don’t say hey, go take this MAGIC pill to get ripped?

If diet is truly in check, then additional supplements are always a plus in my book.

However, many people I come in contact w/, rely mainly or solely on supplements for

gains.  I can’t back that practice.

I say this.  If you really want something, no matter what it is, you’ll be willing to make the sacrifice.

Many people have been sending PMs asking what my method of cutting is.  I am normally very reluctant to give advice on this subject as I have not perfected it.  Although I warn that I have not perfected the cutting method, people still want to know what it is that I do.  These inquiries are what inspired me to write this entry.

I lost too much weight too fast last year when I wanted to cut up for the summer.  I made sure not to make the drastic carb removal in my diet this time around. 

My weight loss last year was much more than I wanted, and in exchange, the fat loss wasn’t much to brag about.  Last year’s attempt at cutting resulted in a lot of weight loss w/ the very little fat loss.

My current cutting method consists of a 4-3 split and is very simple.  I never count cals/carbs/prot/carbs/fats, so if you want to know how much I eat, I really could not tell you.  What I do is weigh myself every morning after I am completely empty .  I then look at my body composition.  I then maintain or alter my diet based on these indicators.

- 4 SPLIT - 

I workout Fri,Sat,Sun,Mon and maintain moderate to high carbs,protein, and little fat.  Shake and oatmeal before bed.

Friday - Chest/Abs/Calves

Saturday - Quads/Hams/Lower back

Sunday - Upper Back/Biceps/Traps

Monday - Shoulders/Triceps/Calves/Abs

- 3 SPLIT -

I do cardio 3 days of the week and have reduced carbs, maintain the high protein, and low fat intake.  Shake (no oatmeal) before bed.

Tuesday - Cardio

Wednesday - Cardio

Thursday - Cardio

Sometimes I’ll hit some abs before and after cardio but not every time.  Also, on a daily basis I alternate the cardio machines I choose to use, treadmill one day, next day might be stepper…

 Ok, people, this is really all that i have been doing for the last oh 4-6 weeks.  I started this routine right around the last time I weighed 207lbs.

I decided to create a split like this due to my school schedule and the diet has been designed like this because it keeps my body guessing and I can loose .5-1lbs per week.  I don’t want to loose more than that on a weekly basis.

I love when I go out to breakfast every other Sunday or so…  We normally go to Cracker Barrell (its like an old time IHOP, a lot of really good food for good prices).

 Anyway, I just love the crazy facial expressions I get from the waiters when its my turn to order and I order pancakes and 10 eggs (egg substitutes of course).  Its nothing for me to down that but to others its like "is all that for you?"  Even funnier is if some other restuarant patron hears me order this and they give me a crazy look.

 That’s all

This is my first blog.  I really don’t know how this thing is supposed to work, but I will give it a shot.

Today I went to school, then to the gym to train my fiance.  By the time I was done assisting her with her routine, it was time for my own.  I was tired and just wanted to get amped like I normally am when I get to the gym.  I was hitting shoulders today so I decided to start off w/ a set of 120 degree shoulder presses for 40 reps (basically to really warm up and get the blood flowing nicely).  I felt a lot better after that set,  not 100% but at least 75% of my normal focus and energy at this point.  I hit probably another 3-4 sets at increased weight and 15 reps per set.

 Next, I went to the free weights grabed an adjustable bench (which was really lucky of me being that its Monday and it was 7pm, normally it is so packed that you cannot expect to just walk up and find an available bench, but I did today).  By now I am feeling really good, almost 100%.  I adjusted the bench to 90degrees and started hitting shoulders again.  I was working with moderate weight (6-10 rep range). 

 Just before hitting my second set, I over heard the guys next to me (group of 3 dudes) talking.  I heard one of them say to another  "oh, wait wait wait, watch this dude right here" (talking about me).  I am using my peripheral vision to view them through the mirror as they are holding off on performing their set to watch me do mine.  I think to myself, I know they are not about to hold off on their set to watch me do mine…  So I go ahead and complete my set.  Midway through my set one of them says to another "that dude is the reason I stay motivated, he looks sick!"

 That situation was enough to easily get me through the remainder of the workout.