the_ox500’s BodyBlog

So this is nearing the first week of my cutting phase that I’m undergoing….so far I think it’s going pretty good, I can tell I’m loosing fat and not muscle, which is always a good thing lol.  I’m doing a two-one diet plan….two days of about 60% protein/35% carbs/5% fat and then switch for a day on 50% carbs/ 40% protein/ 10% fat…..that way it keeps my body in an anabolic state…..the whole program and diet plan I got from the ripped system by Nxlabs, which so far has been working well.

For everybody who’s into the whole bodybuilding or even just great fitness you ABSOLUTELY need to see the docu-drama "pumping iron".  I watched it last night on youtube, because I have been wanting to try and see if for a while now.  And I thought that it was so inspiring, I’m not sure why but it was just awe inspiring lol.  I look forward to this monday when I start my new workout now with thoughts of Arnold working out racing through my mind

Breakfast - 16 oz glass of 2% Reduced Fat Milk = 240

                Two scoops of 100% whey chocolate flavored Protein = 260 calories

                Three Hard Boiled Eggs = 165

                 8 Oz glass of Orange Juice = 110 Calories

Total for Breakfast - 775 Calories

So I’m an avid reader in muscle magazines and this one article caught my eye about how you can enhance your body similar to anabolics by the nutritional value of foods that you eat.  I thought it was pretty interesting and worth a shot.  The first 5 days I am supposed to record everything I eat in order to assume that this is the proper amount of nutrients I need to maintain my bodyweight……..

So it’s been like almost a month since my last blog post and I figured there’s a lot that I need to catch ya’ll up on.  After school got out, I was notified by the Air Force that I was considered "overweight" because I’m over the Air Force ROTC weight standards according to my height.  For somebody like myself that is 5′9 and 3/4 I need to weigh 186, which I think is bogus because if I was to be 5′10′’ then I could weigh up to 195.  So after school got out I set a new goal to try and get back to standards.  By the end of December I was down to a whoppin’ 185…..I looked at the mirror and was basically distgusted with myself….I hadn’t lifted weights in over a week because I had a sinus infection that was kicking my ass, but I still was doing cardio every day except for two days in a week, alternating between running for 45 minutes and 30 minutes with varying speeds.  But after looking in the mirror, seeing that my chest, which used to be around 44 inches looked like it was not even close to 35 inches, I said enough weight loss, put muscle back on…..I do still have a six pack, just isn’t eye catching yet…..So now I’m back to putting on muscle and living healthy, eating at least one salad a day with some sort of meat and am taking whey protein twice a day.  I’m also testing out a product for the GNC that I work for, I’m using NaNO Vapor by muscletech and am stacking it with muscletech’s newest product Anabolic Halo (which is a post workout supplement) and I can already see me getting bigger and the last time I weighed myself I was at maybe 186.8 lbs so I’m getting my muscle back and am feeling healthier than ever.  I still do cardio, in fact I ran 5 miles in 46 minutes the other day and am estatic about that.

I worked my obliques separately for the first time in a while the other day and I am definitely feeling it lol….but I guess if you don’t feel it the next day then you didn’t work hard enough right?

Feels good to start to being able to work out again, I started that navy seal workout and i’m really getting a good workout from that.  I’ve also started to do my own workout instead of swimming, it’s a cardio lifting program where I only take like 30 seconds between 4-5 sets of anything between 10-20 reps.  I’m already seeing some nice results again.

Well I’m not gonna lie I am definitely enjoying my break from really working out….i’m still doing my Air Force ROTC Physical Training twice a week so I’m just taking a break from weight lifting.  I’m really excited though because I’ve been referred to try out this navy seal workout that’s about 9 weeks long…..heard a lot of good things about it and am very excited to give it a try.  Here’s the workout :

First 9 Weeks:

Week 1
• Running: 2 miles, 8:30 pace, Mon/Wed/Fri
• Pushups: 4 sets of 15 pushups, Mon/Wed/Fri
• Situps: 4 sets of 20 situps, Mon/Wed/Fri
• Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
• Swimming: Swim continuously for 15 min. 4-5 days/week Click Here For A Printable Log Of Week 1.

Week 2
• Running: 2 miles, 8:30 pace, Mon/Wed/Fri
• Pushups: 5 sets of 20 pushups, Mon/Wed/Fri
• Situps: 5 sets of 20 situps, Mon/Wed/Fri
• Pullups: 3 sets of 3 pullups, Mon/Wed/Fri
• Swimming: Swim continuously for 15 min. 4-5 days/week Click Here For A Printable Log Of Week 2.

Week 3
• Running: No running
• Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
• Situps: 5 sets of 25 situps, Mon/Wed/Fri
• Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
• Swimming: Swim continuously for 20 min. 4-5 days/week Click Here For A Printable Log Of Week 3.

Week 4
• Running: 3 miles, 8:30 pace, Mon/Wed/Fri
• Pushups: 5 sets of 25 pushups, Mon/Wed/Fri
• Situps: 5 sets of 25 situps, Mon/Wed/Fri
• Pullups: 3 sets of 4 pullups, Mon/Wed/Fri
• Swimming: Swim continuously for 20 min. 4-5 days/week Click Here For A Printable Log Of Week 4.

Weeks 5-6
• Running: 2 / 3 / 4 / 2 miles, Mo/Tu/We/Fr
• Pushups: 6 sets of 25 pushups, Mon/Wed/Fri
• Situps: 6 sets of 25 situps, Mon/Wed/Fri
• Pullups: 2 sets of 8 pullups, Mon/Wed/Fri
• Swimming: Swim continuously for 25 min. 4-5 days/week Click Here For A Printable Log Of Weeks 5-6.

Weeks 7-8
• Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
• Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
• Situps: 6 sets of 30 situps, Mon/Wed/Fri
• Pullups: 2 sets of 10 pullups, Mon/Wed/Fri
• Swimming: Swim continuously for 30 min. 4-5 days/week Click Here For A Printable Log Of Weeks 7-8.

Week 9
• Running: 4 / 4 / 5 / 3 miles, Mo/Tu/We/Fr
• Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
• Situps: 6 sets of 30 situps, Mon/Wed/Fri
• Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
• Swimming: Swim continuously for 35 min. 4-5 days/week Click Here For A Printable Log Of Week 9.

Second 9 weeks:

Week 1 & 2
• Running: 3 / 5 / 4 / 5 / 2 miles, Mo/Tu/We/Fr/Sa
• Pushups: 6 sets of 30 pushups, Mon/Wed/Fri
• Situps: 6 sets of 35 situps, Mon/Wed/Fri
• Pullups: 3 sets of 10 pullups, Mon/Wed/Fri
• Dips: 3 sets of 20 dips, Mon/Wed/Fri
• Swimming: Swim continuously for 35 min. 4-5 days/week Click Here For A Printable Log Of Weeks 1-2.

Weeks 3-4
• Running: 4 / 5 / 6 / 4 / 3 miles, Mo/Tu/We/Fr/Sa
• Pushups: 10 sets of 20 pushups, Mon/Wed/Fri
• Situps: 10 sets of 25 situps, Mon/Wed/Fri
• Pullups: 4 sets of 10 pullups, Mon/Wed/Fri
• Dips: 10 sets of 15 dips, Mon/Wed/Fri
• Swimming: Swim continuously for 45 min. 4-5 days/week Click Here For A Printable Log Of Weeks 3-4.

Week 5
• Running: 5 / 5 / 6 / 4 / 4 miles, Mo/Tu/We/Fr/Sa
• Pushups: 15 sets of 20 pushups, Mon/Wed/Fri
• Situps: 15 sets of 25 situps, Mon/Wed/Fri
• Pullups: 4 sets of 12 pullups, Mon/Wed/Fri
• Dips: 15 sets of 15 dips, Mon/Wed/Fri
• Swimming: Swim continuously for 60 min. 4-5 days/week Click Here For A Printable Log Of Week 5.

Week 6 & Beyond
• Running: 5 / 6 / 6 / 6 / 4 miles, Mo/Tu/We/Fr/Sa
• Pushups: 20 sets of 20 pushups, Mon/Wed/Fri
• Situps: 20 sets of 25 situps, Mon/Wed/Fri
• Pullups: 5 sets of 12 pullups, Mon/Wed/Fri
• Dips: 20 sets of 15 dips, Mon/Wed/Fri
• Swimming: Swim continuously for 75 min. 4-5 days/week

So my body has had it….i’m physically exhausted and so I’ve decided to take a week off from lifting.  The only real exercising I’ll be doing will be my Air Force PT which is required so I’m thinking  of ways that I won’t pack the pounds on besides dieting my food intake.  On the bright side this gives me a chance to rest, and focus hardcore on my college