Williemon's path

Consider adding walnuts, flax, sunflower, or some good fat.

MUST: You need a vegetable or a fruit.  Veggie if the goal is more lean or if there is no workout coming soon, fruit is ok otherwise.  Vary it with what is in season.  Apple, banana, berries, stone fruit, citrus fruit, melon....etc.  Portion wise, I use 1/4 to 1/3 of an apple.

That means smaller portions of the cereal but more fiber and slower gut clearance for the sugars.  you can use Whey to bring the total protein up.

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Thanks Dan for your input. Your a wealth of knowledge. I have so much to learn.

On a whim, I picked up some flax oil and B complex at the store the other day. I started taking a dose of the flax oil with breakfast.

I can add some nuts. Flax, walnuts, almonds. Id rather add almonds. Are those better than walnuts, or the other way around?

Veggies or fruit, I dont understand why to add veggies or fruit if Im adding good fats from the nuts. They do the same thing dont they?
Since I wish to lean out as I add weight, I would choose the veggie. If that were not the case, I could find a good fruit, but Ive never mixed a veggie with a cereal. Breaking new ground. Maybe red bell peppers? I do like those.

 The veggie will slow the digestion of the breakfast food. By what means does it do this? My understanding is that the soluble fiber is the reason digestion slows. If so, how much is needed to do the task? I also read that the fats from flax, and the nuts will also slow digestion. Would the addition of the nuts and flax be enough, or do I still need a veggie?

Since I mostly will only eat cold or warm cereal for breakfast, (oats, wheat and such) what veggies might  go with it? Im up to trying some new ones. How much of a veggie do I need? 1/4 cup, 1/2 cup, or 1 cup?


Sinus is getting better. Got a pretty rough cough. I turn 44 tomorrow and I DONT have a 44 inch waist anymore!!! LIFE IS GOOD!!!!!!!

The fat serves other essential roles.
The veggie also serves other essential roles.

Fiber plays other roles.  The veggies reduce systemic acidity, provide phytonnutrients, etc...

Yes, you want to have both.

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Icarumba  I just got finished reading this thread

http://www.discussbodyb...ING-Part-II-m212288.aspx


Im Cross eyed!!!!!! Good info though. Dan, you are the man. I need to figure out how to listen to the seminars. 

Put them on an mp3 and listen when you drive, walk, or whatever.  He is not the smoothest lecturer, but once you get the rhythm of his lecturing, he says loads.

Yea, that thread went on for a while 

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I shall do that.

Stats of my sat morning tape measure.

Weight   141.5
Neck       15
chest      38.5
waist      35.5
hips        38
arm         13
forarm     12

This is a fit day of my food for this day. I added a divider selection to show distinction between breakfast, daytime meals and after work meals. No workout tonight so no PWO shake. I was trying to get higher than  50% carbs and 20% fat or less. I came close. Feel ok. A little full and bloating a tad, but otherwise good.

Look at the fitday image. Its small though. May need to click it, right click, view image, then zoom.




Notice breakfast. I may need to cut back on the amount there and add a meal somewhere. Dont know where though. Maybe its fine like it is. Any suggestions?

Workouts: 2 so far. Been easy with them. 
Sunday was: LEGS-squat,
BACK-pulldowns,
CHEST-flat bench,
SHOULDERS-lateral raise,
NECK-shrugs.

Tues:  Deadlift
          BB Rows
          Dips
          DB OH press
          skullcrusher
          bicep curl

Did warm ups and 1 work set of 10 reps for all with about 70% intensity.

Attached Image(s)

Made it through the first week back without a hitch.  Lifts so far have been as follows:

3 day full body
(give lats/back extra attention due to lagging)

day1:
Full Squat:            3 sets of progressive warm ups,      1 work set of 8x95 60% capacity
Lat Pulldown :      2 warm up,                                        1 work set of 8x90  60% capacity
DB Row:                                                                         1 work set of 9x20 60%
Flat bench:           2 warm up sets,                                1 work set of 8x95  60%
DB Lateral Raise:                                                           1 work set of 10x8  60%
DB Shrug:                                                                      1 work set of 10x35 60%


Day 2:

Deadlift:               3 progressive warm ups                    1 work set of 10x115 60%
BB Row:                1 warm up                                         2 work sets of 8x70  65%
Dips:                     1 warm up                                         1 work set of assisted x10 70%
DB OH Press         1 warm up                                          1 work set of 10x12  60%
Skullcrusher                                                                    1 work set of 10x15 60%
DB Bicep curl                                                                   1work set of 10x10 60%


Day 3:

Full Squat:                      2 warm up              1 work set of 8x115
Pull up M wide pronate grip: 2 wup              1 work set of 8x143(bw)
V Close grip Pullup Neutral grip:                   1 work set of 8x143(bw)
Flat bench:                      3 warm up             1 work set of 8x115
DB Lateral Raise:             1 warm up            1 work set of 10x10
DB Shrug:                                                      1 work set of 10x45

Next week will bump up intensity


Stats come out like this:
Weight 139
neck 14.5
chest 38
upper arm 13
forearm 11.5
waist 35.6
hips 38
thigh 22
calf 14

been getting about 2000 to 2200 calof about 40 to 50% carb, 25 to 30% fat and rest in protein.
A question, stay with 1 work set or move to 2 or 3?

A question, stay with 1 work set or move to 2 or 3? 


1) Keep the progressions as SMALL as possible to get the most from each progression
2) Progress when you don't see any more gains toward your goal
3) Increasing sets and weight should be LOWEST in priority on your list of intensity variations, so always look for other things to change FIRST!


In respect to #3, since you are in coming back mode, you should start with lower loads and sets and just slowly bring that up..however, if you are seeing gains, don't rush it.  Keep milking it at the lower sets/weights, etc...

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PIZZA!!!!!!

Ok, I know its not on the plan. I have eaten it though. Nothing I can do about that now except start the next day clean and keep it clean for as long as I can.

Another thing, T-Bar rows are the BOMB as far as Im concerned. I simply put some smaller plates on the bar to make the weight I need, take my V handle and place it under the bar at the weighted end, get in a bent over row position and knock out 8 to 10 strict reps to the lower ribs. I can really feel the intensity.

T-Bar baby!!!!!!
One of my ABSOLUTE favorite exercises. 

I love to LOAD plates on there and just pull em out strict!
You walk away and feel muscle swelling!

I use a free weight set at home and have to put a 50 lb on the back side to keep it down!

Don't worry about the Pizza!  Having a cheat meal is healthy for your head!

As long as you are doing 90% of things right, you are ROCKING!

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Thanks Dan.  

My next week I will alter intensity by doing the lifts slower, feeling as much as I can.

Here is a question I have though. When I do regular deadlifts, how do I make the intensity go up on them? It feels like I have to do them fast and explosive because I dont understand what to feel if I do them slow. Are they supposed to be done slow?

There are many variations you can employ, from lower weight higher reps, moderate weight accelerated speed, higher weight slower.  Also higher rep slow is something to experience with moderate weight...

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