>>SANCTUARY<<

I was digging through old albums, and I found these photos of me posing. I must like 4 or 5 years old. That must be my first pose practice LOL

Here it is I start with double biceps, nothing to fancy, just to make my appearance on the stage:

Than I ad some flash and some style, to win the crowd:

And I finish it of with most muscular, it’s a must!

An I win, I am the winner!!!

OK, never look back, right? That’s what they say, so I am already focusing my strength to my next four weeks. Plan is to get down to 112 kg, this is the minimum. Last four weeks I measured on two scales and both showed different numbers, so I am starting this cycle with a brand new scale and a lot of enthusiasm. Also I plan to reach 22% body fat
Tape is still my best friend, so I plan on getting my waist down to 106 cm, that should be possible, since this month I reduced the size by 8cm. I understand that most of it was a bloat, but I will work hard and get where I need to be in one month. The rest of the dimensions should follow, but these are my main references of progress. If I keep my arms where thy are or withing the range of 0.5 cm +/- it will be OK, basically it means I am not loosing any muscles.

I also plan to correct my nutrition a bit, a bit less carbs,  more brown rice and no cheating days, I hope, no I know! Another thing I planed for my diet is a fast. I will do a two day fruits - only fasting to see how my organism reacts to this. I will include one day before and one day after of adaptation, just as in and out. I will do this next week on Tuesday, Wednesday, Thursday and Friday. Tuesday and Friday being the in and out days. This will be my preparation for a bigger fast of seven days at the end of this week. This big fast will take seven days with Monday and Sunday being the in and out days. This will be fruit juices only fasting, and we will see what will that do for me. I think it will be unique experience.
Supplements will be unchanged. Aminos and multi vitamins for another month. I have to see how much I can do without any supplementation. When I cut my carbs seriously I will include some whey protein shake, maybe some creatin, glutamin and of course fat burners. This is planned for next four week cycle.

Another thing planned is finally going to the gym. I am still undecided where to go. I like to have a lot of space for myself when I exercise, but my old gym is closed and I went for a month in a local poser gym, and I just couldn’t go on…

There is one gym, where I started back in 93, but I am still not sure is it still opened. I heard it is, but I have to check it out. I think I will start with it somewhere in two weeks from now, after my first fast. I don’t want to pass out in public, lol just kidding. I believe I will have much more success when I start with my regular workout routine. I also have a training partner to push me further, he is still a beginner, but very intense, and once he starts he will not stop until I slap him

This is a short overview of the next month and I will see it all happens!

Yes, a month is over and boy am I satisfied with the results I made.

Now let me see, I have gone from bloated 120 kg to "on my way to fit" 116 kg. My waist is only 8cm smaller and my biceps is the same 18.5inch, which means I have kept most of my muscles. I’d say that’s a pretty good success!

I must admit I am anxious to see how will it be after two months. All the hard work I do is paying of, and for now I am still holding on fat burners. I will wait for another two to three weeks until I start with a bit more serious supplementation.

Now, regarding the body-fat calculations. I am using this calculator

I guess it is good enough, but I am wondering can it be applied on bodybuilders? I guess the best way to follow your body-fat percentage is with calipers, I just have to figure out where to get one, since there is not on-line business with my country. I hate expression “third world…”, maybe I will make myself one if I can find a scheme somewhere on the web.

That’s it for now. I just wish to than all the great people visiting and giving their support, especially ~daretosoar and ~trevormerton  and all the other great people here on bodyspace. Thanx!!!

Yes I am, and I was wondering when will that happen. I had a workout every day of this week, and always managed to stay fresh and energized. Which is great, don’t get me wrong, but I was starting to think I am not exercising hard enough. Today I feel a little bit tired, nothing much, but it is evident.

I am not complaining, I like that feeling. It’ not as if I cant get up from the bed, but rather it’s like I was working out with great intensity the whole week. One month is nearly finished, and I am satisfied with results. I have lost substantial amount of fat, I feel great, I am shaping up and the world is a better place to be, every day.

I also plan to try and start writing articles for bb.com I think I have some experience to offer, especially to the beginners and first time competitors. I am preparing my first article right now and I know guys from bb.com are going to like it.

~malibuilder

Day 24

Last was my slava, remember my post from the first week? Anyway, this is annual meeting of the family and friends, but also a great  opportunity for overeating, since there is a ton of food prepared. Nevertheless I managed to "stay hungry" I ate only that much I needed, and I must admit I ate some cake, but I also took extra 10 minutes of jogging this morning.

Which leads us to this morning. Again, I got up 05:15 AM, jog for 35 minutes and had a healthy tuna breakfast. My breakfast is always tuna, eggs, cottage cheese or oat meal. I tend to eat mostly proteins, but I also put a nice amount of carbohydrates to start day with a plenty of energy. I eat less and less carbs as the day pases. I do not think throwing out carbs entirely is the right way to go, especially the fruits. You need vitamins to get your immunity system running and prevent illness. This is why most dieters catch a cold or end with fever in the first two - three weeks of their diet.
The idea is to loose the bad carbohydrates out of the nutrition and put the healthy ones, but I guess this is a story told time and time again.

So I start my day with 50% proteins, 40% carbohydrates and about 10% fat, and end it with all protein dinner and some fat to have energy refilled after a workout. I eat 5 - 6 meals a day, four of them (breakfast, brunch, lunch and dinner) being the major ones, and another two of nuts and or fruits (these are the snacks and first is between brunch and lunch around 13:00h and the other is before workout around 18:00h). Because I work from 07:00 to 15:00 I eat my breakfast at 06:30, then a brunch at 10:00, snack at 13:00, lunch at 15:30, another snack at 18:00 and a dinner at 20:30 or 21:00. My meals are not perfectly timed but it’s the best I can do for now.

This is it for the day 24

I had a great workout last night. It was my chest/triceps day, and it was a great feeling to workout. I also did extra work on my abs, so I can say I am getting in line again.

This morning I got up 05:15 AM, took a vitamin drink with my amino supplement and went for cardio jog, did a 25 minutes session, in snow and cold (that feels great), and right now I am at work feeling even more energized than the last week. I never thought I would feel like this, I thought I would be dead beaten and had to drag my self around, but I feel great.

I entered the bodyspace challenge 2008, only five people will be chosen, so I decided to give it a try. I think it would be excellent motivation boost for me to cross the finish line as a completely new person.

~malibuilder

Time to get my self up and running again. I had two cardio workouts last week, and only two weigh lifting workouts, so I am not happy with the outcome. I actually see I made mo progress or even bounced back a bit. Anyway my tape is showing my waist to be 1cm smaller so I guess it was not a complete loss.

I had to skip on workouts because I had to draw. There is this company looking for artists, and I send my application and CV and they replied with a test theme to draw. I did that for three days and couldn’t manage to squeeze the workout in between. I still ate clean and managed to work through the stress. They asked a lot of drawings in only two days and as by the rule, I also had a whole bunch of other things to do. I tend to get nervous when I work under pressure, especially time pressure. I get angry, easily irritated and basically not an easy person to live with. Lucky me, my girl is a tolerant person.

I also injured my left knee, so I guess I will have to do something about it too. The snow fell earlier this year, and I think I strained my knee while walking  on a slippery streets, I am getting old Anyway, I will try harder this week to make it up for the loss in the previous one.

Day sixteen.

Got up 05:30 this morning, and went for a 20 min jog, and it feels great. I feel I have more stamina and I can definitely breathe more easily. So far so good.
Anyway, there is one other thing that troubles me. I wake up after 5-6 hours of sleep. Fresh as a dew, but I think I need more rest over night, to recuperate between workouts. I will try experimenting with going to bed later, and see what happens next.

Day fifteen.

Plans for this week. First of all, I will start doing two days of cardio per week, for the next four weeks. This will gradually adjust my body to higher calorie expenditure and prepare me for more intense cardio sessions. I will do 20 minutes for two weeks and than two more weeks for 30 minutes. This will also make sure my calorie expenditure is high enough to continue with fat burning. I will do cardio on Tuesdays and Thursdays
Also I plan on splitting my work out routine in three parts: First day (Monday) Chest/Triceps; Second day (Wednesday) Back/Biceps and Third day (Friday) Deltoids/Legs. On every day I will do abdominal exercises. This should help with intensifying the workout, and shortening the time to finish it.

These are the plans for this week. I am still three weeks away from actually starting full workout program in the real gym, I can not wait to get started. Since my old gym got closed, I will have to scout for something else. I heard the gym I started in, somewhere in December ‘93rd is still working, so I may go and check it out, but for now it is the home gym for me.

Got up in the six this morning, but got back to sleep but still I went running 08:30 am, did a 20 minutes session and had problems breathing afterwards. My condition is bad, really bad, but it’s a start, and it will get better.