DWoods journal
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
DWoods journal - 12/18/2003 8:42:38 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
OK here's the deal. I'm 39 years old 5-10 161 pounds.I have been training for around 18 months and it's been an evolving process starting with a 2x a week weight training regimen and over time becoming a 6x a week program of weights and cardio. It's been changing as I learn more from places like this. I didn't give much thought to nutrition at first like many others. taking nutrition seriously is something that I have been working on over the last few months but I'm still not quite there so I decided to try this journal.
For the past few weeks i've been tracking my food with fitday and have averaged around 1700-1800 calories a day with percentages around Protein40% Carb40% and fat 20%. I have been trying to lift as heavy as I can and recently been doing HIIT to try and lose some bodyfat. I am not fat as such but I had love handles that I wanted to lose and was just not as lean as I would have liked. I have been torn between eating more for muscle growth and taking it easy on the calories to reduce body fat. At the moment I feel that I should eat more. Anyway I will list what I ate yesterday and what I did this morning at the gym (leg day) and you can chime in with advice
Food for wednesday December 17
Meal 1 protein shake
Meal2 Honey bunches of oats w/non fat milk
Meal3 Tuna melt with peas and corn
Meal4 Can of tuna w/ 1 tbspn low fat mayo
Meal5 1 cup home made turkey chili(basically lean turkey, canned tomatos, kidney beans and mushrooms. Protein shake
Meal6 1 cup turkey chili, slice of rye bread,protein shake
Starting today I am switching to oatmeal instead of the honey bunches of oats
Workout December 18
Squats 2 warmup sets
followed by 1 set 8 reps 230lbs
2 sets 8 250lbs
leg curl 3 sets 8 120 lbs
leg extension 2sets 8 150lbs followed by dropset 90lbs to failure
My normal weekly routine is
Monday 30 minutes HIIT cardio
Tuesday Chest/tris
Wednesday legs
Thursday 30minutes HIIT cardio
Friday shoulders/calves 15 minutes HIIT cardio
Saturday rest
Sunday back/biceps
My goal is to be lean and athletic not huge but fairly muscular with good definition, I work out first thing in the morning and my first meal is the post workout protein shake. I feel like my routine is about to be ripped apart but please be honest.
Thanks
Dave
|
|
|
|
|
RE: DWoods journal - 12/18/2003 10:08:53 AM
|
|
|
djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
|
Dude, your 5'10" and 160 lbs how much leaner do you need to be? Are you trying to get ready to compete, I can't imagine that you'r far off of 5-6% max. I would say that it's time for a bulking cycle so that you can attain a slightly larger physique to cut down to at a later date. To do this I would increase the calories, and eat first thing in the morning, prior to working out. You feel like you should eat more because your body is telling you to eat more... IT WANTS TO GROW, allow it to. Jack the calories up to around 2300, and adjust from there to maximize muscular gains and limit fat gains. If you put on 10 pounds of muscle and 10 pounds of fat to get to 180, you'll be at 10%, diet down to 8% and you'll be at 175. I think you'll appreciate your physique more at 8% and 175. You'll definitely look more defined.
Good luck,
D
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 12/18/2003 10:30:54 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
I really need to get a body fat test to find out how lean I actually am but I definitely have a little more fat around the middle than I'd like. I think you are right though, I need to be concentrating on muscle growth. I'm not really sure how to get the calories up there and still stick to clean foods, yesterday I felt like I ate a lot but the total calories for the food I listed was only 1790. I go to the gym at 6.15 a.m. is it OK or advantageous to eat something right before?
It is 10 am now and I have eaten 1 protein shake I packet of oatmeal and 1 6 oz can of tuna so far today. I eat at least 160 -200 grams of protein per day, I'm not sure what else I need to add to get the calories up.
(in reply to djduhon)
|
|
|
|
|
RE: DWoods journal - 12/18/2003 11:41:29 AM
|
|
|
Leslie
Posts: 119
Joined: 6/13/2003
Status: offline
|
I highly doubt you need to be cutting right now. At your weight it would make more sense to try and add some more LBM before cutting. Save the cutting diet for the spring and take advantuge of the winter to put on some clean size. A diet slightly above maintenance calories would help trememdously in adding lean body mass. I would try to go for 16 clas per pound and see how your weight does.
That would be 2560 cals.
1.5g Protein/lb=240g protein (960 cals/40%)
Carbs should be around 240g (960 cals/40%)
70g fat (640 cals/20%)
Take these totals and divide them into 5 or 6 meals.
Proteins should come form meats like chicken, lean beef, tuna, eggs.
Carbs should be CLEAN to prevent fat gain sticking to oats (not packets as they contain sugar), sweet potato, brown rice, wheat pasta, whole grain breads. Should not be hard to eat as 2/3 rice or oats is 40g carbs, 2oz pasta ect...
Fats could be from PB, flax, egg yolks, mayo, fish oil, steak, salad oil
Iowuld also concentrate solely on your weights and limit cardio to once or twice a week. Save that for a cutting tool.
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 12/19/2003 9:33:38 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
here's my fitday link http://www.fitday.com/WebFit/PublicJournals.html?Owner=JohnnyThunders
I switched to oatmeal for breakfast today and had 1 cup with a banana. I had a cup of oatmeal yesterday evening with a banana at 8pm but I don't know if it's good to eat carbs in the evening or if the banana is a good idea at all. It will take a period of adjustment to get used to eating more and to eat the right things but it's just a question of changing habits. Right now it seems like most things are bad for me. Yesterday I was at a Mexican restaurant with a collegue and there just didn't seem to be anything at all on the menu I could eat. I was hoping they would have some plain chicken or something but there was nothing at all. I wound up with a steak burrito without beans which seemed like the closest option although the tortilla and the rice in it probably wasn't recommended. I'm confident it'll get easier though. The way I look at it is this, everybody has standards of what they think is good to eat and what is not, for example, your average person wouldn't eat cake at every meal even if it was the most convenient thing available because they know not to. Most people have accepted that McDs is not something to eat regularly. Eating clean is just a question of creating habits so that it's second nature to avoid the bad stuff rather than it requiring will power. For most people eating three meals a day is ingrained in their psyche, I will make 6 meals my habit.
I have decided to get some kind of body fat reading device and shoot for 175lbs at 8%bf as suggested by djduhon. Thanks for the replies so far I'm heeding it all believe me. I have a fear that my waistline will get bigger with all the eating so I'm trying to overcome that, and go for the 2500 cals per day.
Today was shoulders and calves at the gym
Calf raises 4x8 first set is warm up
lateral raises DB 4x 6-8
Military press(machine) I used the machine just for change
4x6-8
Rear lateral raises DB 3x8
< Message edited by DWood -- 12/19/2003 11:03:27 AM >
(in reply to Leslie)
|
|
|
|
|
RE: DWoods journal - 12/19/2003 11:20:31 AM
|
|
|
djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
|
Your right, eating out usually ends up as a choice of the least evil thing on the menu. Sounds like your well on the way. Take the eating slow and adjust it week by week, you'll find the happy medium. Bananas aren't bad, but I try to limit my carb intake after 8pm to equal the amount of protein I'm taking in... so generally 30g of each. Everyone does it a little different, find your niche, it's a little more of a pain in the can, but it'll be tailored for you and you'll appreciate it more because you built it and tailored it for you. There are some general guidelines but it sounds like you have a pretty good sense for that, the rest will come in the next 2 months of your "developmental phase". You'll learn alot by tweeking out the diet as well.
Good Luck and keep us posted,
D
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 12/19/2003 11:44:07 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
My last meal of the day is a protein shake at 10 pm or so before bed, is this a good idea?
(in reply to djduhon)
|
|
|
|
|
RE: DWoods journal - 12/19/2003 11:47:14 AM
|
|
|
djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
|
looks good, see how it works out and adjust... The results you see in a week or so won't lie.
D
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 12/20/2003 11:41:14 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
I did pretty well on eating yesterday around 2500cals 218 g of protein. I ate a tablespoonful of PB to get my fat% up to 20% and boy did it taste good.
Up to now I had been somewhat in denial about the things I eat and I had also never taken any measurements. I realize now that all the things I have been reading for the last year are right but I think that if I had jumped into a 6 day a week training schedule and strict diet all at once it would have been overwhelming. So I feel OK about building up the training over time and now finally getting a handle on what I'm eating. I don't think I would have ever done it without Fitday. Anyway I took some measurements and I'm a little embarrased at some of them but I'm working hard and here they are. Remember I'm 39 5-10 161lbs
Chest 40"
Biceps flexed 13"
Waist 35" I wear 31" jeans
Thighs 20"
I know, eat eat eat!
(in reply to djduhon)
|
|
|
|
|
RE: DWoods journal - 12/22/2003 9:22:37 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
Man, yesterday my eating was all over the place, I had to go visit family and thought I'd get a nice steak out somewhere and ended eating virtually nothing except a couple of sandwiches. I had a good back and bicep workout, added 5lbs to my barbell curl which felt good.
Later on I went grocery shopping and stocked up on all the good stuff, whole wheat bread,yams,chicken breast and all the rest. Boy I'm finding it hard to eat enough. When I ate all kinds of crap I could probably hit 2600cals no prob. Eating clean I feel like I'm eating all day and struggling to hit 2300-2400.
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 12/22/2003 9:43:11 AM
|
|
|
djduhon
Posts: 304
Joined: 11/19/2003
From: Louisiana, originally
Status: offline
|
I think you will also find that eating too clean you just won't be able to add weight. Eat as good as you can clean for 2 weeks and see if you put mass on, if so good for you, I'm envious. I had to add some simple carbs to gain weight, pineapple, banannas, and the occasional desert, can't argue with last weeks results (4 lbs, half of which is muscle). So after your 2 clean weeks add some simple carbs for 2 weeks and see how things work out. There are extremes on both sides. Lee Preist would have you eating everything in sight with no concern over fats and carbs... but then again he gains a ton of fat in the offseason. If you are OK with that, then go for it, you will definitely maximize your muscular gains. Others would have you eat so clean that you might see a pound of muscle a month with no fat gains. Once again if you are OK with this then have at it. I think there's a happy middle ground in there where you'll be happier. For me I would like to target two pound of muscle for every pound of fat. I'm not there yet but I'm pretty sure I can average 2 pounds of muscle every two weeks with my fat gains at a max of a pound and a half. That's my goal, and it's going to take some diet tweeking.
Good luck,
D
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 12/23/2003 11:59:51 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
Yesterday was some good eating 2500 cals 244g protein and the percentages look good P40 C40 F20, I had too many meals too close together though so I was eating when I wasn't hungry at all which was tough. I'm going to try and space them out a bit better throughout the day. according to the scale at the gym this morning I'm up 1 lb but I have no idea what it's a pound of, I must get a bodyfat calculator.
Today was chest and tri's and physically I felt like I got a good workout but I didn't do a lot of sets. I did a couple of bench press warm up sets and then 3 heavy sets. For the second set I added 10 pounds to my previous max and managed four reps. I took the ten pounds off for the last set and did 6. I only did one tricep exercise today and then did a couple of sets of flies but I felt wiped and stopped there. So altogether I did
BP 2 warm up sets
3 heavy sets
Close grip bench press 2 sets
Dumbell flies 2 sets
Tricep cable pulldowns 3 sets
I felt like I should have put more time in but I added to my previous best so I guess quality over quantity,right?
I generally try to keep my routines flexible and not stick to a rigid plan, that way I feel like I work as much as it takes to get a good workout rather than it becoming a chore and having guilt because I left something out. Some days it takes more some days less.
< Message edited by DWood -- 12/23/2003 12:00:30 PM >
(in reply to djduhon)
|
|
|
|
|
RE: DWoods journal - 1/8/2004 11:22:55 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
OK, finally back to the journal after the holidays. I managed to get to the gym pretty regularly over the break but I didn't track my eating. I actually ate less over the holidays than I would have liked but I didn't really eat anything too bad aside from a few candies here and there, my eating schedule was all over the place though and I didn't track it. I've started back with tracking on fitday starting yesterday. I've have found it really hard to hit 2500 calories because I don't want to force feed myself when I'm not hungry at all so I think I tried to do too much too soon. I effectively jumped from1700-1800 cals a day to 2500 all at once. I'm going to eat when I'm hungry and build up my eating more slowly. I had some pretty good workouts over the break, I am really trying to get into the whole mind/muscle connection. I did gain 3 pounds but once again I don't what percentage of that is fat because I havent got the bodyfat calculator yet.
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 1/9/2004 1:11:23 PM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
This week has been my 8-10 week break mainly by default because I've had to travel and didn't get to the gym except Thursday when I did 30 minutes of HIIT. In the past I would feel like a slob if I skipped one workout, but these days I have learned to see working out as more than just the hour at the gym. It has become a round the clock regimen in which resting time also feels productive as does succesfully sticking to a good diet. So rather than feeling down about not lifting for a few days, I feel positive about the benefits of letting my body recouperate and I'm looking forward to getting back to it on Sunday with a fresh start and well rested. I'm still tracking with fitday but there are some things I just don't know how to enter, yesterday for example I had a lunch buffet at a chinese restaurant and ate a bunch of different things. I tried to pick what appeared to be the good stuff, cashew chicken, broccolli beef etc, but these things arent listed in fitday so I can't track it too well. When it comes to Chinese food I have no idea what's in it ,and whether it's good or bad for you.
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 1/13/2004 10:59:42 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
Going back to Sunday, I had a good workout, calves and shoulders. I used some of the machines for a change and also because I was coming back from a week off. I threw in 16 minutes of HIIT after the weights. It may be a surprise to some but I hardly ever do an ab workout because I feel that they are worked indirectly with a lot of the other stuff I do. On Sunday I did a few sets of crunches on an ab machine for a change and it felt pretty good. Speaking of abs I feel like there should be a big sign in the gym that says YOU CANNOT SPOT REDUCE! because that is what 95% of the people there seem to be trying to do, hardly surprising because of all the ads on TV selling stuff that TARGETS the abs and TARGETS the thighs, and stuff that stifles the appetite, no wonder people struggle to get in shape and give up. Everybody loves that ab machine and women love the thigh machines. The gym is pretty packed at the moment too with a lot of New Year resolution people trying to spot reduce like crazy.
Monday I just did 20 mins of HIIT, and today Tuesday I was running too late to even get to the gym, which sucks but I'll be back in there tomorrow for back and biceps.
(in reply to Chazz540)
|
|
|
|
|
RE: DWoods journal - 1/13/2004 11:06:33 AM
|
|
|
Chazz540
Posts: 609
Joined: 1/9/2004
Status: offline
|
You can't work one part of the body, you need to work the whole thing to get the overall best results, right?
(in reply to DWood)
|
|
|
|
|
RE: DWoods journal - 1/13/2004 11:33:09 AM
|
|
|
DWood
Posts: 169
Joined: 9/4/2003
From: Los Angeles
Status: offline
|
I only do the 16 minute HIIT on shoulder/calves day because I stopped doing any cardio on the days I lift large muscle groups. I do HIIT on non lifting days and I'm torn about how much time to put in, 16 minutes feels good as long as it really is high intensity but it seems like a wasted trip to drive to the gym and only work 16 minutes, so I usually do 30 minutes on those days. 30 minutes of HIIT is not fun though that's for sure and I don't know if it's even a good idea. myabe 16 minutes of HIIT and then another 15 of moderate intensity?
(in reply to Marc David)
|
|
|
|
|
RE: DWoods journal - 1/13/2004 6:07:20 PM
|
|
|
Chazz540
Posts: 609
Joined: 1/9/2004
Status: offline
|
quote:
Ingrid Marcum writes:
The reason that High Intensity Interval Training works better for fat loss is this: When you do a cardio session at the same pace the whole time, your body goes into what is called steady state. This means that your body has adjusted itself to the speed you are going and tries hard to conserve energy (calories). You will be able to avoid this and burn more calories and FAT by doing the interval training.
That's what you're talking about right? That sounds really cool, I am going to have to try it, especially after what, powerhaus, said. (below)
quote:
ORIGINAL: powerhaus
As I understand it, when you start doing cardio you are burning both carbs and fat, and as you keep doing it, the percentage of fat increases while carbs decrease. So I would think that one long session would be better than several short ones.
Although, when you burn sugar anaerobically it becomes lactic acid. If this lactic acid stays in your system (as in, you don't throw up), it will be carried to the liver where it is converted back into sugar via an aerobic, fat-burning process. This is why for overall weight loss, it's really the total number of calories you burn (and/or don't eat) that seems to matter as opposed to how you burn them.
As far as your glycogen stores being depleted in the morning, most people have enough glycogen stored for about three days. That's the average amount of time it takes for someone to go into ketosis when they fast or don't eat carbs. I doubt anyone is going into ketosis by doing cardio in the mornings, unless maybe they are diabetic. What you want though is to keep your glycogen stores from "maxing out", because at that point your body will convert nearly all the carbs you eat to fat.
To show off your abs you have to be damn lean. The best abs I ever saw were on a kid who lived at a group home where I worked, he was confined to a wheelchair and didn't exactly bodybuild. But most of his movement involved using his abs, and he had a poor appetite, so he was VERY lean.
Personally when I needed to ditch love handles, I'd set the ski machine on 99 minutes (max it would go) and went for it. It was BORING AS HELL, but the weight came right off. I've never had what you'd call ripped abs though, I have some definition, I can see maybe 2 out of 6, but it hasn't been a priority for me. I think maybe once I finish my current bulking cycle I'll see what I can accomplish by way of definition, maybe more detailed changes in my routine can result in more definition as opposed to just total fat loss.
(in reply to DWood)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
RE: DWoods journal - 
