digger711's BodyBlog

Weekend Eating!

digger711 — Sun, 05 Oct 2008 20:50:30 +0000

OK guys, the weekend is here and eating is kinda off. So I have a question for the family men (and women) here. Do you break from your family’s eating at some point? Especially if getting ready for a competition? (Mine is March 09). How does this work in the grand scheme of family politics?

My work day is pretty set b/c it’s just me, however when I’m at home it doesn’t work as well. I pin the blame on myself–it’s just a matter of me needing better structure…I’m sure this will get better (it has been so bit by bit) I just need to make changes in how we do things. Really as I think about this I’m just becoming more and more strict with myself and my nutrition. At some point do your famiies say this is too much?

Push it to your limit!

digger711 — Fri, 26 Sep 2008 22:13:27 +0000

I was at the gym this morning and saw someone I knew, we said hi, she asked me how my workout was and I told her I could barely stand up nearing the end of my leg day. Guys and gals, that’s the goal of training—not always to the point where you have trouble moving but at least to do today what you couldn’t do last time. There’s a phrase in weightlifting called “progressive overload” it means that when you lift you are attempting to do something that your body cannot physically do.

You tell your body DO THIS it says I CANT but you try anyway. Next time you try the same thing maybe you can do it or at least you’re further down that path. There are people at my gym that come in and do what they can already do or maybe a little more—you’re not going to transform your body by doing this. So if you’re happy with where you are, keep going at it, giving your body a steady diet of what you expect/need it to be able to do.

The thing is the amount of people (at least in the US) who say, “Yep I’m completely happy with where I’m at” is dropping daily. Further, even if you are happy, look to your golden years; do you want to make them all they can be? Start now while you can put your body in a place that you don’t need a walker or wheelchair (I know there are some issues we can’t help, but don’t we owe it to ourselves and our Creator to do everything we can to keep our body going?). Crossfit talks about this by saying someone might ask why they encourage a 60 year old woman to deadlift 150% of their bodyweight, but there’s the grandmother that can’t pick up their 20 pound grandchild.

Challenge yourself today, do more at the gym than you did the last time. Do it for those that love you, those that depend on you.

Effects of Caffine on Training

digger711 — Thu, 25 Sep 2008 23:19:53 +0000

As seen on www.onebuffdad.com Check it out!

Most people know what caffine does to you, but considering what it does and how it works, should you include it as a part of your nutrition & supplementation program? Does it help you train harder or does it just help you be alert?

So how’s it work: Caffeine blocks adenosine which is a neurotransmitter that normally has a calming effect on the body. This causes adrenaline to be released which in turn raises your heart rate, tightens your muscles, dilates your pupils and the body releases extra glucose into your body for extra energy – giving you your boost!

Studies have shown that caffine taken about an hour before training will in fact improve your endurance and allow for the release of fatty acids as your energy source in preference over carbohydrates. This allows for increased time for muscle exertion and better endurance.
Note: if you’re taking creatine, some studies show that caffine will effectively cancel out creatine’s benefits. I’ve seen studies and anecdotal evidence both ways, this is something you will want to play with and see what works best for you.

Tuna how I love thee

digger711 — Thu, 25 Sep 2008 01:44:22 +0000

Tuna’s a big part of my diet, it’s got a great amount of protein, vitamin D & omega-3 fatty acids. I saw something neat on a food show I like called Good Eats on Food Network. Last night’s topic was tuna as you might have guessed by now.

So as you may know when you get tuna at the store you’ll find it in cans or vacuum sealed packets. But as to taste you may be interested to know that you’ll get better quality from the packets than the cans.

But why you ask? I’m getting there…when they get the tuna fillets they cook it once then put it in the cans or packets and then cook it again to kill any bacteria left. The advantage of the packets is that they have more surface area so that they don’t have to cook it the second time as long. As a result less taste is lost to this process and you’ll get a better tuna experience if you’re already adverse to the stuff. Be warned the stuff is a little more expensive but the taste is certainly better. I haven’t seen anything about this so take it for what it’s worth–I imagine that more vitamins and minerals are saved in the packets as opposed to the cans.

DOMS!

digger711 — Wed, 17 Sep 2008 16:09:57 +0000

Have you ever woke up the day after a good workout with soreness in the area you worked? It’s commonly called DOMS or delayed onset of muscle soreness. This condition is believed to be caused by microscopic tears in your muscles. This may seem like a bad thing but take heart this is a good thing, it means your muscles are building back and will do so bigger and better!
So what do you do about it? For me, I usually just wait and it will go away in 24-48 hours. In the meantime, things like stretching and light aerobic exercise will help you feel better. Most importantly however, you need to make sure you’re getting enough protein to make sure you have sufficient amounts to properly repair your muscles. A good rule of thumb for this is 1 gram for ever pound of body weight per day. Also don’t get discouraged if you stop getting sore in a particular area, that doesn’t mean you aren’t making progress–keep working at it! Take a look at the this protein supplement, I like this one because it mixes well with milk or water and tastes as good as a protein supplement will taste. Take care y’all.

Show prep 7 months out (!)

digger711 — Fri, 05 Sep 2008 22:22:03 +0000

Hey, haven’t posted in a while here. I’ve been keeping busy wth www.onebuffdad.com . It’s focused mainly at folks who are new to fitness or on the outside so to speak. Here I’d like to keep personal stuff, two blogs sounds like a lot but we’ll give it a shot! If one falls off it will be this one b/c I hope to make some cash on the other.

Anyway, I changed my profile to show I’m gettng ready for a BB show in March next year. I don’t expect to set the world on fire with it but I want to do it to say I’ve done it. Also, if I keep on the PT career path it will serve as a resume builder.

So for the show right now I’m bulking and will do so until early January. I’m not eating enough but it’s killing me to lose some of the definition I worked so hard for. It’ll all start coming off with the new years resolution crowd.

Eating’s been hard to keep clean when bulking, I just say we’ll I’m bulking I can eat it! I’m going to try to allow myself fewer and fewer indulgences.

Hope everyone’s doing good and you’re keeping the workouts hard!

Motivation

digger711 — Thu, 07 Aug 2008 19:08:49 +0000

I’ve been thinking a lot during these months about motivation. I’ve decided to track my goals to a show in March next year…but this hasn’t pushed me like I thought it would. Don’t get me wrong I’m gonig to keep moving that way b/c I think it is a good goal–but it doesn’t ignite the passion for fitness in me.

Enter my kids–they light my fire to be healthy. I went to the playground with them and it’s my joy to wear them out! I can pick them up no problem, throw them in the air, hold them over my head.

I want to keep this up until the day I die. I don’t want to let someone down ever for any reason particularly any sort of health I can control. This is my responsibility in life–to be there for those who depend on me. I’m sure you have people who depend on you…keep it up with your training and good nutrition–you life is valuable.

Squat Record, Good Morning!!

digger711 — Sat, 02 Aug 2008 14:41:59 +0000

OK, I feel like a broken record but new squat record this week…355×2..I failed on #3. I really feel like I’m working it hard when I fail on squats….the rack I use has lots of hooks so I just leaned back and hooked it in when I got stuck. Gonna do it again on Friday next week.

OK C4 guys & gals I’ll hopefully be posting progress pics today…I’m not sure they’ll be much different than the mid month ones I put up but we’ll see. I’m still torn between bulking and cutting but I think I’m going to lean toward the bulking side as I move forward.

New DL record

digger711 — Thu, 31 Jul 2008 23:43:06 +0000

I DL’d 375 yesterday, 355×3 before that. It’s crazy and tomorrow I go for a new squat record 355 again, crazy. A year ago I would have never believed I’d be doing this. Bench press is still coming along but not anywhere near the DL or squat. I’m still on the 5×5 and really liking it, I think I’ll be doing it again maybe with a few mods on what I’m doing now, but will be sticking to the big compound lifts.

Check out my other blog, it’s focused mostly at noobs but hopefully you like it–that’s where I’ve been putting my blogging energy.

Family is doing good, baby still won’t sleep all night, but that’s 8 wk olds for you!

BlogoPosto

digger711 — Fri, 25 Jul 2008 23:44:41 +0000

I feel bad I have posted anything, I’ve been busy posting on One Buff Dad, but also want to keep this up as a personal blog. Today I set a new PR for squats 345×3, yippee I still feel like I’ve got more in me too. Got to keep on workin on those bench presses though, some of the folks here blow my mind with their bench.

So, I’m beginning my training for the March show, so I’m like 8 months out. I’ve been plannng on bulking but am so close to getting the abs to come out I’m going back and forth on my thinking and end up at a maintenance level. So I figure one more week of wavering and then I start eating like a cow, (well not the grass part of it but just a lot I guess).

Well everyone have a great weekend!!