salwin’s BodyBlog

Would anyone have any direction or suggestions on muscle gaining supplements/hormones?  I’m open to investigating them and trying, but needing some directions?  I’m currently trying to eat between 3500 and 4000 cal a day as clean as possible (although it’s tough…i’m not usually that hungry). 

Any help is much appreciated.

I worked my legs yesterday, man did that make me sore.  Does anyone else ever have that?  I think that’s what makes working my legs so difficult, they hurt so darn bad the next day.  But, I will keep plugging away.

I’ve been working at increasing my diet.  Trying to reach 3,500 cal per day so far, but closely watching my weight and my body fat so I don’t jack that up to fast.

Moving along…

Well, this week I have set a new goal of trying to gain 10# of lean weight by January 1, 2010, while trying to prevent much increase in body fat.  I’m planning on logging and tracking more of my diet and exercises to have help from others on this site.  There are so many great people here and I don’t think I’m utilizing their expertise to the max. 

 I’m hovering at 163-165 pounds and 10-12% body fat.  Have been for nearly 8 months.  Lately I have increased my diet intake and increased my lifting, yet, I stay the same.  Maybe I’m just not meant to be ‘buff’…lol.  I’m hoping that if I log my activities and diet on here, it will help keep me motivated and allow others to see areas I can change to improve.

sa

I began working at our local YMCA today.  They have ALOT more equipment, and many, many more weights.  I’m pretty sure I had hit a plateau, and became comfortable in my little work out area at my work.  But I needed more.  And today I got it.  I finally have the dumbells that are heavy enough to push me to exhaustion.  I hadn’t felt that in a while.  I did abs, legs, and then shoulders.  Boy it felt good.

Diet:  Working hard to have 250 grams of protein, 2,500-2,700 calories and only 150 carbs.  Man that’s hard to do! I’m eating every 2-3 hours and keeping portions reasonable. 

I’m 6′1", and currently weigh 168.  Is that enough and the right kind of nutrients? Could I have more carbs.  They are the ones killing me!  I love them!

I decided I would start making a journal here of my workouts, and how they are going.  That way others can give me feedback and suggestions.  Overall, I’m wishing I could see bigger gains after working out now for a year.  Now I understand…a year ago, I had done NOTHING! I’d never lifted weights ever.  AND, I never pushed myself.  I was a lazy, wimpy boy growing up, and now, at 37, and just getting started.  UGH!  I changed my program 3 weeks ago… now I lift 6 d/wk and do a brief cardio session 3 d/wk just prior to my lifting.  I’m now doing abs every day (6d/wk)…alternating the types of exercises so they aren’t the same each day.  Today I focused on my rectus, tomorrow, my obliques and transverse more.

I want to gain lean muscle, but I need to drop about 3-4% in BF yet to reach my goal.  I know the secret to getting abs is in the kitchen not the gym, I’m being VERY careful how I eat. 

 Anyway, another day is done!

Overall, I’m very new at this. I never worked out in highschool, or even college.  In fact, I didn’t want to.  I was just lazy.  But now, things are different.  I got tired to not being proud of myself.  Not prideful…just enough pride to hold my head up and do things.  Last summer for the FIRST time EVER…I mowed my yard without my shirt on.  My wife about choked, when I came walking in without my shirt on.  She’s very proud of my hard work too.  We’ve done it together. 

 I’m here because I can see good progress in people, and I need suggestions.  I’m a physical therapist, but working with sick or injured people is WAY different that changing your lifestyle and body appearance. 

 I’m always open to suggestions, feedback and ideas. 

Thanks!

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