Haq's optimum Anobolic Journal

i didn't count those as breaks becaasue your still trainning only your tarinning with less intencity and more rest and nutrition. When i said take two weeks off i meant completly meaning only a mantince diet and no trainning so my body can decondiction alittle but.
What do you guys thing would it help?
and the measurment- i'm taking them on sunday moreninf before i go to the gym so i two complete days off from the gym then i can get some cold measurment.
but the last few hours really pissed me off
i went to my high school to get my schdule changed a bit i finished my MRP at around 12:35, i went to guidance at around 12:55 and waited there till 2:15 and then i got out at like 2:45 and i had to run down to take my seniro yearbook photo which i was late for (i got the photographers # though so it wasn't a complete waist she was pretty hot) by the time i got home it was like 3:10 so i had to hurry up and eat, ate luch at like 3:30 i hate that, i was like 1 hour late and on a workout day too (i finished my workout at 9am)

Don't sweat it too much, at 3 hours you still have some nutrients in the system! 
You just drink more water when that happens!
 

i didn't count those as breaks becaasue your still trainning only your tarinning with less intencity and more rest and nutrition. When i said take two weeks off i meant completly meaning only a mantince diet and no trainning so my body can decondiction alittle but.
What do you guys thing would it help?

It is always good to give the whole system a break!

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ya i took a 20 oz bottle of water with me, but i didn't know that it would help with nutrition i was just trying to stay hidrated, i finished the bottle by the time i got back though so that makes my day alot better!

Congrats on the acceptance of the challenge.

Marc C. David
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Haq, the thing you need to be most cognizant of when taking your measurements is a consistency of condition.  It needs to be after your Friday workout, first thing Saturday morning, first thing Sunday morning, or some other condition that is absolutely repeated every single time.  That way you can be sure of the accuracy of your growth.  You could even jot down notes a to what sort of physical state you were in at the time.  I know sometimes I have taken measurements after a night of hitting the bars and my physiology is different at that time.  Consistency is the key, and just like the fat calipers they may be inacurate, but they are accurately inaccurate.

RIP 2004-2007

ya sunday are gona be my first measurements that i've ever taken. i should have done it before i started, guess i'll just have to make due

i was just reading the book again and i found that it says stick to low glycimic carbs for more of my diet and GI index of 70 or less but brown rice is at 79. Would this affect my diet too much, my stomag feels great and i'm full all the time (exceot if i go around 2 hours and 30 mins without food) but not bloted at all.

i'm started to get alittle bit annyed now becasue for the past few days i'm having trouble going to sleep, that might be becaue i'm going to sleep an hour an a half before i usually used to go to sleep. And this night i woke at 3:30 and felt really hungry, i got 1 and a hlaf turkey slices 1 slice of bread and 1 celery stick and ate that and tried to back to sleep but my whole night was craped out. what i ate before going to sleep was half a cup of cooked rice,7 oz of raw chicken, and a cup of broccoli. mabye i should eat 1 cup of rice insted? this never happens when i eat a pita that i make from flower. Mabye i shouldn't eat rice at night?

Do you have any caffeine in your day..any supplements with it?
Have you increased your eating drastically?
How long are your training sessions and what time are they?
You changed your normal bed time?
What welse have you changed?

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no i'm not on any sups right now except the weight gainer and the whey, ya i would say i've increced my eating, i think i was around 1750 cals a day, and now i'm on a avrage of 2600 cals per day, my trainning sessions aren't above an hour long. since i started training my highes time was around 38 mins. Ya i changed my bed time i just to go to sleep around 11 or 12, but now i sleep at 9:30. and i work out at 8:40AM. alsoe when i was working at my camp (9am-4pm) i was a sports insturtcer so i was running around alot, but i wasn't working out then i thought those two things balanced out. i started working this week. thats about it, i didn't cange anything else. 

i woke at 3:30 and felt really hungry,

This is a key that your blood sugar bottomed out and so neurotransmitters were sent to the brain to tell you to eat more!
 
Increasing calories drastically (around 1000 calories) can cause the thyroid to respond with a spike in metabolism...and all sort of side effects...like this.
 
Drop that weight gainer for now...its high sugar content might be setting you up.
 
I see this sleep disruption pattern quite a bit!

First you want to be sure to normalize your blood sugar!

EVERY meal should contain a lean protein, a whole food starchy carb (rice/sweet potato, etc) and a fibrous vegetable.

Try training before 3pm to help you sleep!

It can take a while to train the glands to let you sleep uninterrupted agian..this post has some tips...ignore the ones related to fruit consumption you need to normalize blood sugar first!!!
http://www.discussbodybuilding.com/m_95217/mpage_1/tm.htm#95851
 
THere are so many things that effect this and you need to do ALL of them to get back on track.

You may need to skip training, walk 45 minutes in the sun, eat less overall, last meal 1-2 hours before bed, no TV or computer within 2 hours of bed, take a nap mid day (up to 20 minutes)...you can look at the sleep link for more strategies to apply.
 
Training priority #1 is getting back on track with sleep.  Forget everthing else.
 
Don't sterss about it, go with it.  Just do all you can to support a return to normal.

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last meal 1-2 hours before bed, no TV or computer within 2 hours of bed, take a nap mid day (up to 20 minutes)

ya i'm pretty bad with this, i eat the meal reight before going to sleep and i'm deff on the comp or watching tv before sleep, and i'm gona take an hour nap or so today.

Drop that weight gainer for now

the weight gainer is around 12 or 3:00 in the afternoon though so would that still hurt my sleep?

Try training before 3pm to help you sleep

till septhember 6th i can only train in the morning becasue i don't have a car and i need to get a ride. once school starts though i'm gona be training at anywhere from 3:00pm-5:00pm.
i'm trying to cut that call alittle bit i was reaching pretty high the last 2 days, but i never had this before i mean i was eating alot on sunday, mon, tuesday too, but i didn't wake up.
and with the cal intake i wasn't really eating health back then i more aloge the lines of 3 meals a day too.
oh btw i listen to music alot and alot of times while i'm trying to slepp it stays with me

the weight gainer is around 12 or 3:00 in the afternoon though so would that still hurt my sleep?

Weight gainers are sugar bombs!  One possible trouble is you need to flatten out the insulin roller coaster, anothe being you need to normalize the calories and lower them a bit..dont be so wild and fluctuating...after you get rested, plan out a good meal plan and stick to it like glue.
 
You can re-introduce the gainer later.

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is whole wheat flower a starchy carb? (i use it to make my wrap i eat 2-3 wraps a day)

Day four
Workout- 
Back
Superset 1 
twisting dumbbell row
Weight x reps- 20x12 20x12 20x10 20x12  
wide arm lat pulldown
40x12 40x12 40x12 40x12
workout time 15mins

GREAT WORKOUT! I was hitting great from on everything. The lat pulldowns could stand to add tenn pounds, and i could have prob broght the bar closer to my chest. My only problem was that my arms felt like they got more of a workout then my back, but kinda sore today (not as much as the excersices from the last few days but that might be becasue i'm getting in better condition.)
Diet-
Breakfast- .5 cups of otmeal mixed with .5 cups of milk, 1 cup of water, 1 tlbs. of conola oil, 3 whites, half a banana
cals-420 fat-20g carb-39g prot-22g

postworkout meal-shake-1.25 scoops of wehy, 3 frozen strawberrys, 1/2 banana, 1 tbls. conola oil, 4 tbls. honey
cals-691 fat-30g carb-100g prot- 31g

meal replacment - Weight gainer shake in water, clerysticks
cals- 450 fat- 15g carb-56 prot-25g

lunch-.25 cups of flower, 2 oz of tuna (can),1 tbls. olive oil, .5 cups of spinach raw, .5 cups of Orang juice, .5 banana
cal-411 fat-15g carb-41g prot-19g

snack- .8 cup of brown rice, 5 oz of ground chicken, celery stick, 1 tbls. olive oil
cals-470 fat-25g carb-36g prot-24g

dinner- .5 cup cooked brown rice, 6 oz of ground chicken, celery stick, 1 tbls. of olive oil 
cals-409 fat-20g carb-28g prot-29g
 
1 cup of apple juice through out the day
cal- 116 carb-29g
Total
cal- 2942 fat-125g carb-329g prot-150
The amount of fat i ate a day went down alot and i'm pretty happy with that, my cals went down a little bit but there still up. i'm gona cut the apple juice from the diet so that will take out alot of unwanted carbs and cals. i'm also gona take out the meal replacemet and put a turkey wrap inplace of it which should help me lower cals and carbs and also bloodsuger (i hope). My postworkout shake is where i have the most problems it adds about 300 extra cals to my diet. I'm hopeing becase its post work out it woke effect my body too much.  i'm hoping to be arounf 2700-750 cals tomarrow.
 
AHH crap i just rememberd i also ate a cup or so of honeydue reight before bed that might be the reson i woke up in the middle of the night.
what do you think?