the_saxophonist’s BodyBlog

Ok, so I’m addicted to Jim’s writing (www.jimcordova.com).  He’s a brother in Christ, and writing really good stuff.  I’m proud of what he’s been able to accomplish in his relatively short life.  However, I’ve come to this new (NOT!!)  realization that I’m still eating too much.  I did the nutrition calculations as is denoted in his foundational dieting article, and I’ve been eating almost twice as much as I need.  Wow!  I’ve been eating 42-50 grams of protein with almost each meal.  However, Jim is suggesting to keep it at one gram per pound of lean bodyweight.  For me, divided up 6 times is the following, roughly:

• 26 1/3 grams of protein
• 8.625 grams of fat
• 51 1/3 grams of carbs

Wow, what to do?!!?!  I’ve got to rethink my eating.  I want to gain muscle, but I’m eating so much that neither of my goals (building muscle, and losing fat) will be realizeable without eating properly.  I need help and prayer!

This is from Jay’s book, CEO Muscle.

LOW
.9 to 1.2 grams CARBS per pound of lean muscle mass (*LMM)
1.5 grams PROTEIN per pound of *LMM

MED
1.4-1.6 grams Carbs per pound of *LMM
1.25-1.35 grams Protein per pound of *LMM

HIGH
2.5-2.75 grams Carbs per/lbs of *LMM
2.5 grams Protein per/lbs of *LMM

Alrighty, so I did do a workout today that DID involve cable shrugs and upright cable rows.  I didn’t go that much lighter.  See, if I did’t explain it well about yesterday’s workout, here’s what happened:

I was planning to do my M/R (Monday/Thursday) workout, and did my first set of supersets just fine, which was quad exercises.  However, when I went to my second superset, I mistakenly looked at the wrong day’s workout and chose dumbbell shrugs and upright rows.  I killed my shoulder!  I didn’t realize the issue until about an hour later when this very pronounce, yet painless vibrating sensation took over my left trap and left side neck (also the weak side).  I freaked out, thinking I’d have to give up lifting for a week or two.  However, after searching a bit online, I took some Ibuprofen, stretched it out and relaxed.  After that, I experienced some slight pain but nothing to call the doc about.

So, I did my workout today and it was amazingly high intensity (is that good grammar?!).  I sweated from beginning to end, which is something I always struggle with.  I think for me it was finding a workout routine that catered to my body type, which I’ve just recently been devoting some of my personal time to research.  Derek Charlebois and Robert Wolff put out some great articles/books on lifting for endomorphs, and I’ve taken to that like crazy.  I’m very happy to have found those guys!  And, because of that, my workouts seem to have taken off.  My nutrition is starting to come together, as well.  I think I’ll devote another blog to just talking about my quest to learn how to eat and train correctly (for me, anyways).  It’s been a tough journey, let me tell ya.

Thanks for reading, and happy lifting!

So, yesterday when doing my Monday/Thursday Mike Mentzer routine, I did dumbbell shrugs.  The only problem is, that particular exercise is a Tuesday/Friday set.  Catch my drift?  Yup, I overexerted my traps without proper warmups.  Now, did I intend to?  No.  I looked at the wrong routine in my journal rather quickly, and pulled up the wrong exercise, thus pulling my left (weak side) trap.  So, I’m considering if I really want to damage my shoulder’s integrity by performing today’s session.

Should I:

1)  Not do today’s workout, and do some cardio instead (I gotta do something, right?)
2)  Do shrugs, but with a lighter weight, or

3)  Exchange shrugs for another back or shoulder exercise?

I’m not sure.  Comments are appreciated today, as they always are!

So, it’s been forever.  Blogs are such a great idea, but I’m so terribly lazy and unfocused.  Here’s the situation now.  I’ve been really inconsistent until about 6-8 weeks ago.  Now, it’s only my workout routine that is inconsistent.  I’ve decided, after reviewing the last couple of years, that I’m going to restart the Body For Life plan.  In 12 weeks, with poor training and nutrition, I lost about 25 pounds, going from 30%BF to 18%.  I’m sitting at 22%, and I’m wanting to get down below 12%.  After emailing Fern Assard and having some great conversations with her, I’ve reflected heavily on it, and see what I’ve been doing wrong.  My bodytype (significantly endomorphic) works so well with BFL.  Thanks to Jim Cordova and Fern Assard for such wonderful advice.  You guys rock!

So, I’m in the middle of week 3/12 of challenge two, and am already beginning to see a decline in my performance.  I’m working out 6 days per week, but not with the degree of charisma I was anticipating.  I have this layer of belly-fat that just will not go away.  I am contemplating buying all of this "stuff" (by stuff, I mean other muscle-enhancing/fat-burning products), but don’t want to end up wasting money on some scam.  Somebody please take a look at my routine, and tell me if I’m on the right track?  Fatter people than me have experienced greater results in less time than I have, and I’m currently finishing month 4 of intense exercise and dieting.  Help!  Please!

So, I started Day 1 of Challenge two.  While I got through my first workout, I merely survived.  I’m sure within a week I’ll be back up to par.  At this point, here’s what my week looks like:

M:  20-min cardio solution in the morning;  45-min weight training in afternoon
T: 45-min spinervals with Troy Jacobson in the morning
W:  20-min cardio solution in the morning;  45-min weight training in afternoon
R:  45-min spinervals with Troy Jacobson in the morning
F:  20-min cardio solution in the morning;  45-min weight training in afternoon
S:  45-min spinervals with Troy Jacobson in the morning
Su:  REST

I am excited to get back on the bandwagon, however.  I’ve missed physically exerting myself like that.  Why didn’t I?  My "membership" is at the local high school’s gym, and they were closed for spring break.  However, my wife and I are joining the local YMCA this summer, so I won’t have that same excuse.  Well, I had just completed this 12-week challenge, and I felt like treating myself to rest and relaxation.  I liked it at the time, but the next day I’d feel sick from the fat.

Thanks for reading.  Any advice, encouragement and/or criticism is welcome!

Jeff <><

First of all, I’m sorry I took so long in keeping up.  That’s kind of my nature, unfortunately.  However, I’m compelled to write based on my success…  well, thus far.  I started the challenge on January 1, 2007 and really didn’t know what I was doing for about half or more of the 12 weeks.  But, with determination and dedication, I finished on March 25 having gone from 30% to 18% bodyfat (and still dropping), and dropped from 192 to 184 (and still dropping).  With the help of Spinervals 7.0 with Troy Jacobson (on DVD), I’ve dropped 3 more pounds!  Love it!  I’m planning on spending the first half of my next challenge, which starts April 9th, with the regular BFL 3-day strength training plan, and then doing David Barwin’s 4-Day Simple Success Plan for the last half to really gain some muscular momentum.  I’m thankful for this challenge.  I didn’t know what I was doing, but I stuck with it and learned a lot.  I’m confident that this next challenge will yield even greater results.  More to come…

So, I really planned yesterday and corrected some serious errors with my credence to Body For Life.  First, like I said, I planned it well.  Second, I focused on timing with my reps.  What a workout!!!  I tried lying dumbbell flyes as my main chest exercise.  10s, 20s, 30s, 40s - wow!  What a workout!  I still must work on my percentages (as far as the intensity index is concerned) for back and bicep exercises.  I’m sure I’ll have some issues on Monday with lower body.  I’m actually not looking forward to it.  Any advice, much appreciated!

I’ve gotta tell ya… I did not by any means wish to run today!  In fact, I procrastinated until about 9:50 this morning, but I ended up running, and boy, am I glad that I did!  I started running last Tuesday doing Bill Phillips’ 20-minute cardio solution.  I barely finished the first time.

NOTE:  Now, before I go any further, I should let you know that I have been riding my bike on a pro-trainer and alternating that with a Rudy Sleiman circuit training routine (leg raises, jump rope, side bends, 4-5 times).  However, I realized that I’ve not been losing enough fat to make me happy.  So, I figured I should just stop being lazy and start running.

Ok.  So, last Tuesday I ran about 1 3/4 mile run doing the HIIT cardio.  However, each time I’ve run since then, which has been over a week, I’ve added distance to the same amount of time!  Today, I finished a 2 3/20 mile run, and then added a little over 1/2 mile cooldown run.  It was awesome!!!  According to research, practicing HIIT cardio within a time limit will help you work on efficiency.  In other words, over time, the same effort that produced a 10-minute mile will produce a 9-minute mile

So, keep running, and do the right thing by doing what’s going to feel more difficult but will yield better results in the long run.