seifermp’s BodyBlog

Meal 1: 440cal * 12carb * 18fat * 50prot (50g whey, 2tbs natty PB)

Meal 2: 120cal * 3carb * 1fat * 25prot   (pre w/o) 25g whey

Meal 3: 240cal * 6carb * 2fat * 50prot   (post w/o)(50g whey)

Meal 4:  380cal * 9carb * 13fat *52prot   (1 c chicken , 1tbs olive oil, 1c broccoli)

Meal 5:  380cal * 9carb *13fat *52prot  (1 c chicken , 1tbs olivie oil, 1c broccoli)

Meal 6: 440cal * 12carb * 18fat *50prot  (50g whey, 2tbs natty PB

TOTALS:  1620 calories, 51g carbs, 65g fat, 275g protein

note: i dont count protein from nuts or pb, due to its ability (or lack of) the body to use it as protein.

note: also drink 2 to 2.5 ‘64 ounce’ bottle of water, so a bit over a gallon a day

note: only deviation in what i’ll eat is maybe a handful of nuts once a day. maybe.

My problem with that (and I just now calculated this…) is that I’m getting my protein and fat calories ratio backwards, supposed to get *65%f-30%p-5%c for a ketogenic diet (so I’m supposed to get more calories from fats, and less from protein). I’m afraid to eat less protein though. Not sure what to do.

SO yes, I’m freaking out.

Oh, and I’m slowly loosing weight with this. At a rate of under 2lb a week overall.But I’ve 110% commited to do 30min of cardio per day, 5 days a week from here up till contest.

In my 5th day of no carbs, 2nd day of Ketosis. Feelin better than I normally do. I hate how I look though, after dropping 7lb of water. That , and my muscles arent full anymore - they look to be about 1/2 their normal size.

Anyhow, not gonna stop till I get to where I want to be.

No more till 2008. None of the ones that are here now are newer than like September I think, prolly older than that even.

Dialed in at 9.7% (BF) today, yay me. But man it feels like I’m going to have to get below 6% to get to where I want to be!

Something also happened today that was kinda neat… a guy at the gym came up to me and recognised me from my bodyspace account.

I love them.

Second day that I’ve done EFS, and man oh man it sucks! But in a good way, it hurts like a mofo though.

Today was back and arm day. (yeah yeah I’ve heard people say dont do arms[bi’s] on back day because of all the rowing thats done with back exercises…but if you are doing them RIGHT you wont recruit your biceps). Its awkward to stretch your back muscles, but somehow I did.  For lats I put like 250lb on the pull down and got a very painful stretch out of it. And for biceps I grabbed 2 45lb dbs and reclined on a bench and let my arms hang back. It was painful but i loved it.

Also going back to FITDAY starting today. I dont think I’m eating enough calories throughout my day for some reason. Today broke down something like this:

Thats CALS, FATS, CARBS, and finally, PROTEIN.

Water intake was 180oz.

Also measured my bf% today, it was 10.7, the lowest I think its ever been.

Now that my BF is dropping again (finally! Stagnant for an entire month!), I’ve decided to work on my weakest parts of my body the most - something I should have been doing all along.

Well, heres the list of what I consider my weakest body parts, in no particular order:

1. Rear Delts - front and side looks ok, but the rear is lagging. They HAVE started to come in a bit, but I’m gonna hit them first and hard on shoulder day. From the side view they should ( I think ) , be as ‘thick’ looking as my back is thick.  Bent over laterals and face pulls will be the exercises of choice.
2. Traps - I’ve had them hardest time getting them to grow. When they are pumped they are HUGE, but otherwise they are just there. I’ve been doing db shrugs, seated db shrugs, and overhead shrugs. I’ve heard upright rows work em, but to me it seems like they dont.

3. Abs - They’ve started popping up in the past month or so. But they are lagging behind other parts big time. And obliques are another story altogether - I’ve yet to see a hint of them. But dammit you know I have the HARDEST time working my abs. I mean, simple crunches do the trick, I even do them weighted, but other than that and hanging leg raises  I find it hard to really burn em up like I should. Side crunches seem awkward, and cable crunches…?

4. Glutes - ahh, the woman’s favorite muscle. I friggin hate doing ass work, but everyone says I have a flat butt, so its time to fix that.  Been doing a wide stance, very deep (ass to heels) squat, and that hits them. Also been doing single leg presses on the leg machine, and single leg lunges (weighted). But they are lagging behind the rest, so on leg day they will be hit harder.

Oh well, its been an exciting week, at least for my training. Got a few new diet things that I’m doing that seems to be working good so far. No new suppliments though, I’m happy with what I got in that dept. Cant wait to find a new gym though.

Last Fri logged in at 12 something, today measured 3x and it said 11.3 to 11.1. Not sure what to believe anymore with this thing.

Mustve pissed out 2 lb during the night->waking, woke up today at 185. Technically I’m 20 days late on my last ‘3 month goal’, but oh well.

Yay me.

Just got my Cuts today. I’ve never responded at all to any type of ‘fat burners’, but Cuts is supposed to be alot different, with different stuff in it. And every Animal product I’ve ever used has been nothing short of phenominal.

Also my BF goal is comming close to an end, but ive got another 1.3% to loose. Hopin this closes the gap. Every 1% is a BIG difference.

I’ve been w/out the gym for the past 4 days, which sucks, but not by choice. Hope the iron didnt miss me too much.