Making myself accountable
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Making myself accountable - 4/8/2007 10:30:12 AM
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He man
Posts: 40
Joined: 4/6/2007
Status: offline
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INTRO :
thanks to the critique from Crayzkid, we have came up with a training program for myself for this month -1 week. i have been conditioning my body for the past 3 months back to shape, still on the weak side compared to other peoples' progress.
have lost 25 lbs since January 1 of this year, currently I'm
Height : 5'11 (lol, something that cant change)
Weight : 214lbs
i will be away from the gym for the first week of may, but a new routine will be made for that time after the trip. Watching my progress and noting my routine as it is at the moment, i would love some help in putting it together.
i have read some books on nutrition, advance sports nutrition by ban benardot, nutrition for dummies and nutrition for culinary professionals. stirring up a mix of confusion as to what is said there and what is said in the weightlifting community (mainly about ratios). even after seeing someone like Arnold and Ronnie become what they are with their appetite, i would like to try and see if following a healthy ratio meant for athletes with the help of creatine would do it for me (because it would be cheaper if i found out that it is all i needed).
personal note : i almost dont want to post up my workload, i feel kinda embarrassed that the weight is kinda low. but this is the price that i have to pay for being stupid with my body a year and a half ago.
THE WORKOUT :
Sunday April 8/07 April 15/07 April 22/07
pulldowns 120 15/15/12/12 120 15/15/12/12 120 15/12/12/12
supinated cable rows 120 15/15/15/15 130 15/15/15/15 130 15/15/15/15
neutral dumbbell shoulder press 40 15/15/12/12 45 15/15/15/12 45 15/15/15/15
dumbbell lateral raise 20 12/12/12/12 25 15/15/15/15 25 15/15/15/15
roman dead lift 220 8/6/8 220 10/6/8 220 8/8/6
Monday April 9/07 April 17/07 April 23/07
bench press 120 15/15/12/12 120 15/15/15/12 130 15/15/12/12
dumbbell flyes 20 15/15/15/15 20 20/20/20/20 25 15/15/15/15
dumbbell pullovers 40 15/15/12/12 40 12/12/12/12 40 15/15/15/15
sit ups, incline board 30/30/30/30 30/30/30/30 30/30/30/30
incline leg raise 20/15/15/15 15/15/15/15 15/15/15/15
oblique cable crunch 50 30/30/30/30 50 30/30/30/30 50 30/30/30/30
Wednesday April 11/07
narrow stance squat 220 12/12/12/12
leg extensions 125 20/20/20/20
stiff leg dead lift 120 12/12/12/12
standing calf raise 120 30/30/30/30
(April 18, right leg behind knee cap was tender)
(plane flight moved to 25th, couldnt work out)
Thursday April 12/07 April 20/07
seated tricep press 50 12/12/12/12 15 12/12/12/12
tricep pressdowns 40 12/12/12/12 40 15/15/12/12
EZ bar curl 70 12/12/12/12 70 12/12/12/12
hammer curl 20 15/15/15/15 30 15/12/12/12
preacher forearm curl 50 30/30/30/30 50 30/30/30/30
preacher reverse forearm curl 20 30/30/30/30 20 30/30/30/30
(To me, this schedule seems a bit too laid back. think i am going to do this with a warm up, than 4 sets with slightly lighter weight to hit 12-15 reps.with the exeption of the deadlift and squats)
(all weight posted, are based on weight not including the barbell or dumbbell, i just dont know how much they weigh)
(just posting pics in seperate headings, cant seem to put them in the same area, also, i am not great at posing, pics taken on back day first week of april)
going to update pics second week of may
Gotta think summer
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< Message edited by He man -- 4/26/2007 9:20:48 AM >
_____________________________
Jan Weight : 239
Mar Weight : 214
Apr Weight
My Training Diary - start date April
http://www.discussbodybuilding.com/Making_myself_accountable/m_245067/tm.htm
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Calories figger outter - 4/8/2007 11:30:54 AM
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He man
Posts: 40
Joined: 4/6/2007
Status: offline
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Caloric Calculations :
(based on the calorie calculator in the nutrition forums)
The "quick" method (based on total bodyweight)
Fat loss = 2568 - 2782 calories per day
Maintenance (TDEE) = 3210 - 3424 calories per day
Weight gain: = 3852 - 4066 calories per day
The Harris-Benedict formula (BMR based on total body weight)
BMR = 2136 calories per day
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Your TDEE = 1.725 X 2136 = 3310 calories/day
Katch-McArdle formula (BMR based on lean body weight) (sry, dont know my lean body mass)
MY MATH :
Body weight is 214 lbs and 97 kg
ratio that i will be going for is 60% carbs, 25% Protein and 15% fat. i know that this is different from everybody elses, but i would like to give this a try because it may prove to be cost effective and efficient.
i will be doing a 1.7 grams of protein to kilo of body weight which will bring me to 165 grams of protein or 660 kcal of energy with the ratio of protin intake at 25%.
my carb need will be at 4 grams per kg of body weight which will bring me to 396 grams or 1583 kcal with the ratio being set to 60%.
my fat intake is below 0 per kg and will only require 44 grams with a energy total of 396 kcal.
with this here, i should be able to lose fat, build muscle, maintain energy levels and also maintain other funtions. but i will try and figure how much energy in a day i acually do spend to make it efficient
CONCLUSION :
Summer is coming around the corner and based on the excercises that i am doing atm. i think i would like go fat loss with a caloric level of 2600 - 2700 calories per day.
going to try to make myself up a menu next and hopefully start the meal plan next week with the addition of supplementing creatine.
< Message edited by He man -- 4/9/2007 12:30:33 PM >
(in reply to He man)
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Runnin - 4/8/2007 6:58:03 PM
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He man
Posts: 40
Joined: 4/6/2007
Status: offline
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Aerobic Activity
i will be running for about 3-4 times a week, using this week as a gauge as to what my body can tolorate at this point in time. running for about 30 mins per outing should be good to get back into shape, not planning on upping the run for at least 2 months, maybe upping frequency later on.
on days when there is some reason i cannot run, like rain or a running soreness, i will supsitute my stationary, but on day when i am not able to run and its fine outside to bike, i will do that.
First Week, First run - 6am
April 10/07 - 30 min run April 11/07 - 30 min run April 13/07 - 30 min run
- Hands got cold - Cold Hands - woke up tired, still sleepy
- easy run - Easy, no soreness - easier, ran slower
- cold mourning @ -19 C - temp @ - 14 C - temp @ -12 C
Second Week, - 6am
April 15/07 - 30 min run April 17/07 - 30 min run April 19/07 - 30 min run
- almost too lazy - easy, fast run - Woke up with sore right knee
- so glad i went - temp @ -3 C - slower run
- Temp @ 0 C - temp @ -1 C
Third Week, - 6am
April 23/07 - 30 min run
- outter right calf tender
- cool windy
- temp @ -3 C
< Message edited by He man -- 4/23/2007 9:17:56 PM >
_____________________________
Jan Weight : 239
Mar Weight : 214
Apr Weight
My Training Diary - start date April
http://www.discussbodybuilding.com/Making_myself_accountable/m_245067/tm.htm
(in reply to He man)
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Menu Planning - 4/9/2007 9:57:51 AM
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He man
Posts: 40
Joined: 4/6/2007
Status: offline
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Menu Plan :
Menu 1
Breakfest: Scambled Eggs with oatmeal
1 whole and 4 white
15 mil canola oil
1 cup oatmeal
1 cup milk
1 cup orange juice
Brunch :
1 cup Banana
1 scoop Protein
Lunch : Chicken Ceasar Wrap
1 Chicken Breast
1 Tomato
1 Flour Tortilla
1 leaf Lettuce
30 ml Regular Ceasar Dreassing
Snack :
1 cup Banana
1 cup Apple Juice
1 Scoop Protein Powder
Post Workout :
2 Scoops Creatine Mixture
1 Scoop Carb Mixture
Dinner : Chicken Dinner
1 Chicken Breast
1 Baked Potato
1 Scoop Protein Powder
i accually worked out 4 menus for myself that come out to the exact same ratios in macros to contribute to variety of taste, nutrients and rotation.
and in place of the carb mix that i wont be taking when i do not work out is 1 potato and 4 egg whites, so i will make a nice potato salad for myself by exchanging fats from one meal to this one.
i have also create a exchange list so that if something in my pantry needs to be eaten or i just dont have something, i can exchange it for something or things that equal similar macro value.
creating this wasnt as hard as i thought it would be and it looks like i will soley be contribution to the death of at least one chicken every menu rotation. :D
< Message edited by He man -- 4/21/2007 9:32:50 PM >
(in reply to He man)
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Why He-man - 4/10/2007 10:08:22 AM
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He man
Posts: 40
Joined: 4/6/2007
Status: offline
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He-man
Maybe some people out there are wondering as to why i chose the name He-Man as my handle. it may look like a male mentality thing or whatever someone may thing of. but here are my reasons,
when i was younger and the first toys i remember getting is the He-Man collection with the grey skull castle, battle cat and the comic books. to me it was the most amazing thing that i have seen. than the cartoon came out, i was hooked, i had told everyone that is what i am going to be like once i am a grow up, powerful, kind and looked up too.
than the movie came out, Dolph Lundgren was excellent and i still love watching the movie even though people say it is boring, for me its nostalgia and remembering what the kid in me wanted for myself.
Guess i will start calling my green Truck "the battle cat", lol, ekosi
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< Message edited by He man -- 4/17/2007 5:21:11 AM >
(in reply to He man)
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