thom_i_2000’s BodyBlog

Starting to gain, sad thing I have been sick this week, but I didn’t loose anything.  However, today I did back and had my trainer go over all my movements.  found I was doing a few things wrong.  So I lowered the weight and focused on correct form.  Had a great workout.  I am beat.  I have been trying new ideas out with my diet.  Think I found a combination of supplements and real food that works and doesn’t make me feel bloated.  For a while I couldn’t eat right.  Found out that taking BCAA and arginine (however you spell that one) was makeing me bloated.  So I am taking NO-XPLOAD and it gives me the pump without making me bloated or sick.

I’ve been working out, seen some progression.  I’m actually happy about my progress concidering all the other stuff in my life.  It is hard to eat, sleep, and work out hard.  I can get the work out hard, but found I am having hard time with the other two.  Part of the problem is I work graveyard, tough.  I need to get a better pic, well sometime I will when I am not running out of the gym trying to get to work.  The big thing that helps is a trainer the pushes me and knows when and what to tweek on my program.  Well, happy thanksgiving.  Eat plenty of turkey and enjoy sleeping it off.

I work better on a deadline.  I have a great trainer, she kicks my butt.  My diet is great, somedays are hard, but that is life.  Sleep is a problem, I get what I can, sleep in on days that I can, but I’m just a busy person.  I’m starting to see progress in size, (lean muscle), and strength.  So far my path to my goal of competing in Oct. of ‘08 is looking good, wish me luck.

8/20/2007

Shoulders and tri

Scott shoulder press *50/10  90/10  100/8

Rear shoulder raise machine *80/10  90/10  100/10

Lat raise machine 45/2 then 75/10 then 45/10  no rest 2 sets

Front Raise 35/10, 10, 10

DB Kickback 20/10  30/10  35/10

Superset

            Skull crusher  35/10  55/10  60/10  45
            Close grip       35/10  55/10  60/10  45
Pushdown ez bar       70/10  80/10  90/10 
*warm up set

weight will start next week
way too easy

 
Ok, workout was ok, a little tired, this is the first week that I tried a heavier wt, will adjust next week.  Good change, I have a new trainer, one that will help me train for bodybuilding.  She starts with me on Friday.  My diet today was ok, I was bloated so couldn’t follow my schedule.  It looks like I will get all my protein, carbs and fat in.

Well after a poor attempt to stay in shape this summer I sat down to figure out what was working at what was not working.  First off my diet sucked, so I looked around and found a diet that I wanted to try.  This is it.

Start with 40/40/20 ratio, don’t exceed protein to 2x body weight, every two weeks increase daily cal. By 300 kc, start with 3000 kc

Use clean carbs and fat

Never increase fat too more than 20% ratio, if need for cal, increase carbs

Drink 1.5 gallons water daily

No pop

 
Eating schedule for work out days  Note do a serious cardio ab workout on Sunday and use diet

300 g protein, 300 g carbs, 50 g fat

Breakfast

Yogurt 25g c, 4g p,

2 slices toast/bread w/spread 30g c 8g P

2 scoops protein powder in 1 tbsp oil.  30g p, 10 g f

After work out

Four post workout meals

First thing after workout drink orange juice

After dress drink protein shake

Protein shake 45 g protein, and 30 g yamit  4:30

30 min later eat lean cuisine and 30 g protein powder in water. Eat at parents house 5:00

1 hour later protein shake 6:00

1 hour later lean cuisine and 30g protein powder in water.  7:00 If you don’t want to eat all the carbs, out of the lean cuisine, that is fine, you can eat 2/3 the carbs and you will be fine.

10:00 lean cuisine

slice of bread or fruit

1 scoop protein powder

p 30

f 10

c 50

2:00

potato enough for 50 g carb

30 g protein

last meal

protein shake 30g p

1 slice bread 15g c

10 g fat use oil or spread

OK I have the plan, I even have my off days figured out, the problem is how do you go from this point.  Well I tried something different.  Everyday I have been writing a diet and workout journal.  In the journal I write what works, what has not worked and what was events out of my control.  The first day I was not able to follow the plan exactly.  Then behavior takes time and practice to change.  So I recorded what I was doing write, what was not working, things I needed to change, and to let somethings go.  Well after the third day I found I was eating better.  It allows me to experiment also.  Today I just wanted to run a few miles then do abs.  I did the run, but my diet was off.  I had a hard time eating, I tryed, but couldn’t put food in my mouth.  So next time I have a cardio day, I will try running right from bed and then do my abs. After this I will drink some OJ and go get ready.  Then I will try following the diet I have set up for my days I don’t go to the gym.

Run and Abs

OJ

yogurt  25g c, 4g p

slice bread 15g c, 4gp

30g protein w/ 1tbsp oil
 
6:00 at work 

lean cuisine

1 scoop protein
9:00

shake 50 g

potato enough for 50 g carb

1 tbsp oil
12:00

lean cuisine

1 scoop protein

slice of bread/fruit
3:00 shake 50 g

Potato enough for 50 g carb

1 tbsp butter
6:00

shake 30 g protein

1 slice bread w/ spread  about 5 g fat

So in my case, the key is everyday evaluate my goal and write in changes for the next day.  Yesturday I was able to do my diet like I wrote.  In one more week I will add 300 more cal. to my diet.  I am stoaked, my goal is to gain for 20 weeks, then cut for 3 months.  I want to do on a single’s cruise and I want to look good in a suit.  I want to see if I can put on 25 lbs of quality wt., then cut down to 10% body fat.

I haven’t done much with this blog, I have been working out, but not recording my results.  I decided to get a trainer and change from heavy to reps in the 8-12 range.  I have been focusing on form and I feel a lot better.  My bodyfat has gone down to 18% it was 20%.  My diet has been on and off, trying to figure out a cut diet.  If I am not careful, I get moody, have no energy, and I overtrain very easily.  I need to make no photos and see if their is a difference.  This next year I feel will be a good year.  Finally able to put diet, good workout, and sleep together.  Also found a good way to destress so I sleep better.

Well it has been a while since I have written in my blog, I have done some major changes.  I was tired of guess work in my routine, not having energy, and my back and neck being sore.  I finally forked out the money and have a trainer working with me.  The routine is completely different, lighter weight, more reps (8-10 rep range) shorter rest and workout duration, and I am using a lot of machines.  My trainer wantes me to work on form.  After the workout I am tired, but I recover quicker.  My back feels better, and I have energy.  Another thing I have done was drop the bike and treadmill for the swimming pool.  I swim for about 35 min. 2 to 3 times a week.  My feet and knees don’t hurt, I sleep better, and my energy is up.  I took my initial measurements, will have to see how things change.

St Leg Dead Lift - warm up 90/6, 180/3, working set 250/7, 260/4, 270/2  Iwent up in weight and reps, but my form did not feel great.  

Seated leg Curl - 150/10, 165/8 cool

Good Morning - Warm up 90/4, working set 130/6 and 140/4  my form did not feel good.

My legs feel like they are not worked.  Decided to talk to a trainer and that helped, My st leg dead lift I was putting to much pressure on my lower back and not stretching deep enough in the movement.  Next week try to exercises 5 sets St leg dead lift using new techniques and 5 sets seated leg curl.

A note of warning, I just went through a month where my diet sucked, I could not focus,  I was always tired, and feeling depressed for no reason.  I went to a nutritionist to see if I was lacking something and found out that I was consuming a lot of splenda.  The nutritionist recomended stop taking all products that have this sugar substitute and after just three days I noticed a difference.  I can focus (I was even having a hard time remembering names), My appetite has increased, and I am not so exhausted.  The nutritionist explained the dangers of splenda, but I would have a difficult time trying to repeat the info.  My biochemisty is very rusty.

Ez-Arm Curl - Warm up 20/6, 75/4, working set 90/9 (increased rep), 95/5, 100/3 (increased rep).

Tri EZ-Bar Pushdown - warm up 50/6, 70/3, Working set 100/7 (increased rep), 105/4, 110/2

Cable Curl drop set - Started with 130 # interval drop by 10 # last set 100#, cool

Close grip Press - 90/8, 120/4

Maching preacher Curl - 80/8 (increased rep), 90/3

Overhead Tri Cable Press - 125/9 (increased rep and weight), 130/5

cool, I increased a few exercises reps.  Goal for next week is to increase weight.