>>SANCTUARY<<

I spent entire last week trying to fix my self.

I already wrote about my sciatica problem and how my calves and hams are loosing certain amount of strength. This was the main reason for me to quit my training for seven days in order to visit my chiropracticioner and massuer so he can fix my problem.

The good news is I feel much better and a lot of strength and mobility is back to me body, but I am still not at 100%. I can still feel my muscles are getting tired faster in the right leg. This is why I intend to continue with my stretching sessions and also my massage at leas once per week. I still have to see how will my calves react on weightlifting and I will find out tonight.

Yesterday was a first workout after those seven days and man did I felt great when I got back to the gym. I lifetd more than expected and had an excelent workout. Amazing how a person can get addicted to phisycal torture…

Anyways I am still quite satisfied with my results, and I am back on muscle building regime. I believe it can be noticed in my new progress pictures. Yes I do need much more definition, but when it comes it will be a blast.

I also plan to start compeeting again in 2009 and I already started my preparations for the nationals in october 2009. The most deciding factor will be if I can put some more pounds of muscles on my frame. I intend to compete at heavyweight category and right now I weight about 240 and aproximately 17% body fat, not the best stats ever, but I hope to chasge that in comming months. My frist step is gaining some seroius muscles in the next six months.

I already started prepairing my diet plan and I am still refining it, but looks good so far…:D

malibuilder

I am really enjoying the new interview series with The Shadow man Dorian Yates.

Latest article

This is the true hardcore athlete and the one and only I am looking up to when it comes to training philosophy. I have always believed in powerbuilding instead of 8 - 12 reps for muscle building. I prefer to be big and strong at the same time.

I guess sucess in life comes for people who use the most of what they have. Like brain for instance.

This is exactly reason why I decide to slow down with using heavy weights for now. Since I have strong muscles, I also have to think about other things, like my joints, and my joints are starting to hurt. Thus I will lower my weights for about 4 to 5 weeks to about 60 - 70 % of my maxto be able to continue to train heavy again  in a month or two.

I am very satisfied with how things happen right now. I cant see my dimensions changing a lot, but the miror shows progress all the time.

Soon I will take some pictures to show how far I came this time.

malibuilder

I just had a lot on me back to deal with lately.

Anyways I managed to increase my body weight up to 237.6lb and at the same time lower my body fat down to 17.5%, which is an awesome thing

I increased my meals number to 7, still hard to do 8 meals,

06:30 Meal one

10:30 Meal two

13:30 Shake or snack meal

15:30 Meal four

18:30 Meal five

21:30 Post workout shake

23:00 Meal seven

If I put a shake in betwean my first two meals I would have eight meals but also three meals in four hours or so, so it is not something that can easily be done, but I will stick with this regimee and see how will I react and adjust from there.

malibuilder

I lost my count of the days, but I am well into sixth week of my new workout and diet.

I am not inducing ketogenic state, but I am keeping my carb intake lover than 100gr per day. Most of my carbs are taken right before my workout and immediately after it. I usually eat some fruit before my workout, but I take only dextrose drink immediately after my workout.

I increased my meals number from five to six per day and it shows on my body and my workouts. I don’t feel energy drops and I even leave the gym without to much trouble but since most of the meals are protein I get hungry easily  and can wait till next meal. Curse of the bodybuilder.

Strength is growing like insane, and I can see the strange looks in the gym when I lift 100 lb dumbells for ten reps on incline bench lol, anyways I am continuing with my rebuild and will keep this blog updated.

Fifth week start, and I feel great. I definitely changed my diet for better, by increasing the protein consumption and more starchy carbs overall.

I did my 40 minutes cardio session last night and after it I finished with 15 minutes stretching which felt good. Not much to say but I feel great vibes from my new diet changes. I am also adjusting my workouts, nothing drastic, but another extra set for every body part with one extra exercise.

not much else to say, and I will keep this blog updated

malibuilder

One month is over and here is the sum of what happened to me during this time.

First of all I have to accentuate I had some sort of advancement the entire time, no matter how small, but there was always some advancement. If I had stronger will power I would have advanced even further. These are my stats at the beginning of the first month:

I finished my last diet cycle in June with 227 lbs and 18 % bodyfat, after three months of gorging with sweets I ended with 237.6 lbs and back to 24% bodyfat, that was this October.

After I slapped my self in the face and decided to get back to the gym and on the diet I decided to try ketogenic diet consisting of almost no carbs, high protein and high fat intake. I was supposed to be on zero carbs for 4 days, and than on fifth day start carb loading stop muscle catabolism and spare hard earned muscle tissue I built over the week. Anyways I did as I was supposed to for the first week, but carbing up was not so great, because I used some bad carbs and not only liquid carbs as I was suppose to.

Nevertheless I made huge advancement after only one week, my body weight dropped down to 232.1lb and 21.9% bodyfat. Not bad I thought and I continued the next week and two more weeks. Last two weeks I my carb intake over the week went up a bit, and yes they were all bad carbs, sweets and stuff, but guess what I still managed to make progress. After four weeks I am at 228.8lb and 18.3% bodyfat and I have more muscle mass that I had in June. My waist is 37.4in and going down and that’s 0.4in smaller than in June and back than I had 18% bodyfat.

All in all I am very pleased with the results and I continue with this journey, but with several changes. I will not do two days carb loading, because I just let my self go and gorge on everything… I will have no more than 100 grams of carbs over the day and most of it will be when I get up and after my workout, actually I will try to put those 100gr only in the after workout meal. I will also try to increase my protein intake and instead of five meals a day I will go to 7 or maybe even 8 meals a day.

Will keep this blog updated and see where this sort of diet takes me.

malibuilder

I slept ten hours yesterday, and I feel regenerated today and ready to raise the bar on my lifts.

I also have some troubles with my tooth, dull pain is makng me loose concentration, but I hope it will not make me lift less.  I plan to lift 285 today on my bench press, and I plan to do at least 8 reps.

Anyways, I am stagnating with my fat loss, but it is entirely my fault, because I ate all the wrong foods, from friday untill yesterday. I am back on zero carbs yesterday and today, and I plan to do no carb loading for the weekend, only one cheat meal, actually only some dextroze instead of any other carbs. I hope I can push through it all. I suppose I have a hard time digesting carbs in general and I plan to test it with yero carbs for two weeks. If that proves to be non efective I will just give up…not!

malibuilder

I am starting to feel exhausted to a point I can hardly get up from the bed. I think it is because I can only manage 6 hours of sleep a day.

I did my workout last night, but I felt I still needed a full day of recovery so i took an easy one…

Today I will take two more hours to sleep and hope it will get me preped for tomorow workout.

malibuilder

Back on the diet, and back on heavy workouts!

I had a blast last night in the gym. I incresed all my weights and it felt light LOL.

I did intake more carbs than my ususal keto diet, but I felt I needed it. I had trouble sleeping the last two days, so I needed extra energy to go through the heavy lifting.

Anyway I woke up sore this morning and it is a sure sign of advancement.

malibuilder