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Archive for the 'Nutrition' Category

Starting To See Changes

Wednesday, October 14th, 2009

This week things have really begun to turn around. Weight is progressing up slowly, and depending on food/water intake I’m anywhere from 202-206lbs on average. I’m going to have to go shopping very soon for some new jeans soon and already had to get some new XXL shirts. (The ironly is that next year I’ll need to go back down in size when I diet down). Strength in the gym is on a steady incline and overall fullness is noticeably increasing.

Diet wise I’ve had to increase my simple carbs and am having to get more of my calories in shakes and fluids just because pushing the clean food is getting difficult to do. Having more simple sugars is also keeping my energy up more throughout the day and a good kick come workout time. Still aiming for around 4500 calories a day, but soon will be pushing that up to 5000. The main change from past bulks is that I’ve eliminated most all dairy instead of using it in shakes to up the calories. As a result I’m retaining a lot of my vascularity and a drier thin skin look.

The rest of the year I’m going to be upping the volume aiming for 4×12 on just about everything. Legs will have to be split up into two days again to fit the volume in.

That’s about it for now. Let’s see how this plays out!

Fat Burn Blitzkrieg!

Monday, September 14th, 2009

Looks like I’ll be doing a portfolio building shoot in 2-3 weeks. I don’t need to be in contest shape for it, but I need to try and get down below 10% bodyfat or so and quickly. I’ll still keep the training the same, but my macros have been shifted. I’ve found going with roughly a 50/20/30 split that I get quick results without getting gaunt and still have functional energy and enough for workouts with the carbs timed appropriately. I really needed to get some sort of deadline to get my motivation back.

“America Dies on Dunkin’”

Friday, August 14th, 2009

Original Article Link

PENSACOLA, Fla. – Dr. Jason Newsom railed against burgers, french fries, fried chicken and sweet tea in his campaign to promote better eating in a part of the country known as the Redneck Riviera. He might still be leading the charge if he had only left the doughnuts alone.

A 38-year-old former Army doctor who served in Iraq, Newsom returned home to Panama City a few years ago to run the Bay County Health Department and launched a one-man war on obesity by posting sardonic warnings on an electronic sign outside:

“Sweet Tea (equals) Liquid Sugar.”

“Hamburger (equals) Spare Tire.”

“French Fries (equals) Thunder Thighs.”

He also called out KFC by name to make people think twice about fried chicken.

Then he parodied “America Runs on Dunkin’,” the doughnut chain’s slogan, with: “America Dies on Dunkin’.”

Some power players in the Gulf Coast tourist town decided they had had their fill.

A county commissioner who owns a doughnut shop and two lawyers who own a new Dunkin’ Donuts on Panama City Beach turned against him, along with some of his own employees, Newsom says. After the lawyers threatened to sue, his bosses at the Florida Health Department made him remove the anti-fried dough rants and eventually forced him to resign, he says.

“I picked on doughnuts because those things are ubiquitous in this county. Everywhere I went, there were two dozen doughnuts on the back table. At church, there were always doughnuts on the back table at Sunday school. It is social expectation thing,” says Newsom, a lean 6-foot, 167-pounder in a county where 39 percent of all adults were overweight in 2007 and one in four was considered obese.

Newsom was hired by the state Health Department to direct the county agency. His $140,000-a-year salary is paid jointly by the state and the county. His job primarily involves educating the public about health issues — swine flu, AIDS and the like — but he also decided to address the dangers of glazed, sprinkled and jelly-filled treats.

He angered staff members by barring doughnuts from department meetings and announcing he would throw the fat-laden sweets away if he saw them in the break room. He also banned candy bars in the vending machines, putting in peanuts instead.

In May, lawyers Bo Rivard and Michael Duncan, co-owners of a new Dunkin’ Donuts, asked Newsom to take down the “America Dies on Dunkin’” message. Newsom already had run other anti-doughnut warnings, including “Doughnuts (equals) Diabetes,” and “Dunkin’ Donuts (equals) Death.”

The businessmen had the backing of County Commissioner Mike Thomas, who owns a diner and a doughnut shop. Thomas called for Newsom’s ouster, saying the doctor shouldn’t have named businesses on the message board.

“I think he was somewhat of a zealot,” Thomas says. “I don’t have a problem with him pushing an agenda, it’s the way he did it. People borrowed money to go into business and they are being attacked by the government.”

A short time after Newsom’s meeting with Rivard and Duncan, Newsom says, his bosses at the state Health Department told him that his leadership wasn’t wanted and that he could be fired or resign. He chose to resign May 8 but has reapplied for the job.

“I have never been known for my subtlety. I don’t have a knack for it. I speak the truth to people and just assume that that my data and purpose are so real and true that everyone will see the value of what I’m doing,” says Newsom, who now works at a prison, doing exams of inmates.

Rivard and Duncan did not return numerous calls to their offices.

“Dunkin’ Donuts is pleased that the signs have been removed,” Andrew Mastrangelo, a spokesman for Canton, Mass.-based Dunkin’ Donuts said in an e-mail.

The Florida Health Department has refused to talk about Newsom since he is considered a job applicant. “We will be happy to talk to you after the position has been filled,” department spokeswoman Susan Smith said in an e-mail.

Newsom is hoping to get his job back so that he can resume his campaign against overeating.

“My method was a little provocative and controversial,” he says, “but there wasn’t a person in Bay County who wasn’t talking about health and healthy eating.

Dieting Cycles

Friday, July 24th, 2009

Since I’m now done with my cycle for a bit, time to adjust the diet accordingly to maintain the new weight. I could keep pushing to bulk, but having gained some bodyfat already, I’d like to keep that under control. Plus, I’ve been toying more recently with the idea of using more rebounds to make gains and based on how the last one went, I really thing I’ll stick with it for a while. Basically, it will consist of cycles of 2 weeks low carb, 4-6 weeks of bulking, then 2-4 weeks of maintaining. The duration of each will depend on how long I’d done the previous and also whether I’m opting to run a cycle at the time as duration of those will vary based on the product used and how long of a PCT is warranted. I’ll only be dropping the calories significantly during the weeks before a bulk to slingshot the gains. Otherwise, I plan to take the post-bulk leaning out at a slower pace to stress out the body less. With that, I’m bringing my calories down now to around 3100 from the 4400 I’ve been doing the past 6 weeks. There are still plenty of carbs in the diet to maintain fullness and give energy for the lifts. I’m hoping it’ll all work out and will be eager to give the next bulk run a shot. After all, that’s where the most gains are made and who doesn’t love that?

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Day 13 of 30

Tuesday, July 7th, 2009

Quick update. I’m back over 200lbs now having weighed in at 201 yesterday. This cycle’s been going marvelously. Only once have I had some low back/kidney pain and that was completely my own fault from getting in only about a half gallon of water that day. It all cleared up as soon as I was properly hydrated and getting in closer to 4litres a day again. Strength and recovery have both noticeably gone back up. Tonight made me really happy when I didn’t need a spot to push out 8 reps on Precor front squats (power stance) with 630lbs loaded up on it. That machine has made its mark as one of my favorites as I love front squats but hate the pressure on my clavicles going heavy, even on a Smith machine. Plus the slight rake on the foot pad lets going deep be all the more comfortable. I’m determined to load it up for 8 reps at 720 or more by the end of this run!

This week’s been rough with respect to the diet. The food hasn’t changed, but for whatever reason its been pretty uncomfortable to have to push down my usual food. Its the same thing I’ve been eating easily the last month, but just this week its all been sitting heavier in my stomach right after eating. Hopefully that eases up soon. I’m still toying with some minor changes to make, actually reducing the carbs a bit mid day taking out the pasta and adding in some veggies and nuts. Pushing this many complex carbs it tanking my energy mid-day and I need to lighten it up a little somewhere without dropping the calories. So instead of pasta and ground beef it’ll most likely be steak with either green beans or broccoli and almonds.

I’m sure I’ve forgotten to mention something, but at this point its time to get some sleep and recover from the leg abuse incurred by the changed up and more intense routine tonight. Tomorrow morning should be… domsy.

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The New Training/Diet Schedule

Tuesday, June 9th, 2009

6:00 - Assault the alarm clock

6:30 - Meal 1
-1c (dry) oatmeal w/cinnamon
-1 banana
-1 tbsp natural PB (no added sugar)
-2 whole eggs, 6 whites

7:30 - Workout #1 (Calves/Abs Mon/Wed/Fri)

8:30 - Meal 2
-2 slices 100% whole wheat bread
-2 whole eggs, 6 whites
-1 slice pepperjack cheese

10:30 - Meal 3
-1c brown rice, yam, or potato
-8oz (cooked) skinless chicken breast

1:00 - Meal 4
-6oz (cooked, drained) ground beef
-1c (dry) whole wheat pasta
-1c red sauce

3:30 - Meal 5
-Same as Meal 2

6:00 - Meal 6
-Same as Meal 3

7:00 - Pre-Workout
-Dark Rage (30g carbs)

7:30 - Workout #2 (Mon/Tue/Thur/Fri)
-40g carbs w/electrolyte mix and glutamine
-BCAAs immediately post

9:00 - Meal 7
-2 Pop-Tarts
-2 Scoops MaxPro w/water

10:30 - Sleep

New Mass Diet

Monday, June 8th, 2009

I have a goal, and its a bit of a lofty one… I’m going to be trying to bulk to between 220-230lbs by the end of October. For this one, I’m going to need some help from a friend to ensure as much lean mass as possible. The biggest thing will be pulling out gainer shakes and replacing them with whole food sources. I’m also going to be going up to 7 meals a day instead of 5-6. I’m working with Luis to fine tune the diet now and already prepping some extra food for this week. It’ll probably start out around 4000 calories and build up to 5000+ as the weight begins to increase. More on that later…

It Gets Frustrating…

Friday, May 29th, 2009

I’ve been avoiding doing resistance training the past few days because I’m looking at having to get a chiro session 3x a week for a while to get things back on track and my muscles are already putting significantly excessive pull on a number of vertebrae. Any training that would make them tighten up more is just going to make things more difficult. I really miss training since I’d just gotten things back on track again. In the meantime I’m just trying to focus on keeping the diet where it needs to be and still seeing some gradual results from that. I know it won’t progress as quickly without the training. I may focus only on some light cardio in the meantime until I get through this weekend. Fortunately with my chiro being a bodybuilder herself she knows what goes into training. I’ll talk more with her in the morning about what she thinks I should do to ease back into training and what intensity to take things to for the time being.

As for the leaning out, things are going well. I’ve been consistently weighing in at 188.0 the last few days. My abs are coming out more and my stomach is noticeably flatter and becoming more defined. Most notably this week was the starting of more leg separation. Always a perk since my thighs are fairly stubborn. I have some ideas how to manipulate the diet a bit more and its nice to be able to run with the changes for a week and see what comes about of it. Overall I can’t complain much except for the occasional hunger bout, but those are to be expected and usually are right around the times that I should be eating again anyhow.

So after tomorrow morning I should have a better plan in place for how to tackle next week and get things moving more steadily back in the right direction.

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Minor Diet Adjustments

Friday, May 22nd, 2009

This week was a great first run on the diet. I still had plenty of energy for my workouts (though strength is down just like the carbs) but I can still get good pumps, have enough endurance, and the muscles are left feeling worked for a couple days post. My recovery doesn’t seem to have been slown down any, either. With that, to expedite things I’m dropping the calories down a little more via protein reduction. Previously I was consuming roughly 310-330g/day mostly to make up for the calories not there from the reduced carbs. Now that I’m more acclimated to the new lower calorie intake, I’m taking the protein down to where it should be, which is around 260g/day. Calories will now be right around 2125. I don’t plan to go any lower than this except for on non-training days without the carb/workout supplements, or unless my body starts to heavily resist dropping weight and I throw in a day of only protein and fats to rattle things up and get them going again. I’m done training for this week, so the weekend is all for recovery. Bodyfat and updated weight/stats will be taken in the morning.

Have a great holiday weekend, everyone!

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Drive-Thru Diet!? WTF?

Friday, May 22nd, 2009

I really don’t understand some people… One of the guys who came in to start his nutrition work with me today at the end says, "Oh, and it’ll all have to be on the go like drive through stuff."

Immediately I think…

198Q9tEG3LQ4bvdkjrPaAbUKytIm1788.jpeg

So I’ve had to do homework and delve back into the world of fast food menus. Here’s someone who is already shoving down 4020 calories a day, about 60% of which is crap food, and wants to drop 20-25lbs in 4 weeks. So that totally threw a wrench in my game plan. Its not that he says he doesn’t have time to prep meals or anything, just says outright that he won’t do it. Lovely. I wonder why some people bother at times. I hope this guy likes friggin’ drive through chicken salads…

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