gizmonel's workout & nutrition log
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gizmonel's workout & nutrition log - 8/14/2006 12:14:14 PM
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gizmonel
Posts: 187
Joined: 1/14/2006
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ok i do very basic workouts with what i have here at home, i will be getting a bench soon so that should help greatly.
August 14th - back, biceps, abs
5 minutes warm up, 5 minutes cool down
vertical leg crunch = 4x10xBW
double crunch = 4x10xBW
basic crunch = 4x10xBW
pullover = 6x6x15lb
deadlift = 6x6x15lb
bentover lateral = 6x6x10lb
standing bicep curl = 6x6x15lb
concentration curl = 6x6x15lb
alternating hammer curl = 6x6x15lb
stretches
workout time = 75 minutes
sleeping hours = 7
i am planning on saving up for a incline/decline bench with ab attatachment and leg attachment.
going to get the small barbell handles so i dont always need to by dumbbels just the plates
thats my plan anyways what do you think?
< Message edited by gizmonel -- 8/15/2006 7:56:28 AM >
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
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august 15th, 2006 - 8/15/2006 8:30:16 AM
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gizmonel
Posts: 187
Joined: 1/14/2006
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august 15th journal
today i had chest/triceps workout and it was a good one hehehe.
i usually do bench press on my york home gym but wanted to try it on fitness ball as i got no bench yet boy did i go wobbly at first but then i got hang of it hehehe, maybe i should lower weight down to 12lbs and see how it goes next week.
i am really going to make an goal not to use my york after my recovery week next week as i am seeing a big difference in just using weights.
as for nutrition my goal is to increase my carbs to 40-45%, i think my fats and protein is in check yippee
well here is todays meals and workout, do i have anything missing? do you sugguest anything?
i workout first thing in morning at 7:30am so my first meal is pre-workout shake with oats
workout:
5 minutes warm up, 5 minutes cool down
15 minutes gazelle (HIT)
pushups = 4x10xBW
dips = 4x10xBW
bench press = 6x6x15lbs
flyes = 6x6x15lbs
overhead tricep press = 6x6x10lbs
kickback = 6x6x10lbs
stretches
workout time = 65 minutes
calories on gazelle = 146
sleeping hours = 7
meals:
Breakfast: post-workout shake, 1/2 cup steel cut oats
Morning snack: 1/2 cup beef, 1 cup green beans, 2/3 cups brown rice
Lunch: 1/2 cup chicken breast, 1 cup zucchini, 1 cup yam
Afternoon snack: 1/2 cup turkey breast, 1 cup broccoli, 1 cup butternut squash
Dinner: 1/2 cup turkey breast, 1 cup asparagus, 1 cup cherry tomato, 1/3 cup corn
Evening snack: 1 cup cottage cheese, 20 almonds
Pre-workout / Water Intake: pre-workout shake, 1/2 cup steel cut oats, 4 to 6 liters, 3 table spoons udo's oil blend
fats 31%, carbs 39%, proteins 30%, calories 2770 this includes my udos oil also
NOTE: my pre and post workout shakes are like this
pre: 5 grams glutamine, 1 tablespoon dymatize superamino acids, 15 grams whey protein powder
post: 5 grams glutamine, 1 tablespoon dymatize superamino acids, 20 grams whey protein powder, 20 grams gatorade powder
< Message edited by gizmonel -- 8/15/2006 8:40:41 AM >
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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RE: august 15th, 2006 - 8/15/2006 12:50:14 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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Wow! Everything you're doing looks very well researched, man. That's a lot of good dieting tips I'm gonna have to learn to use too. Eating is my problem. If you keep up the work you're big and ripped. Good Luck
(in reply to gizmonel)
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RE: august 15th, 2006 - 8/15/2006 9:28:13 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
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me too as of 4 days ago. I could never get bodybuilding.com's forum to work and other day i found this one somehow, and now im addicted to it....reading and posting and learning a ton of info.
(in reply to gizmonel)
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august 16th, 2006 - 8/16/2006 9:43:21 AM
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gizmonel
Posts: 187
Joined: 1/14/2006
Status: offline
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august 16th, 2006
good day everyone its almost the weekend again, boy are days going by fast lol before you know its going to be fall/autumn then winter AHHH my favorite time of year yeeehaw lol
yippee today is recovery day so no workout for me hehehe, got some much needed self pampering with a hot bath my body was craving lol i want a hot tub lol.
OMG are my triceps and chest area sore from yesterdays workout.
well second day of my 50 calorie increase on recovery days so i increased whey protein and some carbs, boy is it alot of food to chow down especially that half cup of quinoa but oh is it ever good YUM TO MY TUM lol no wonder i never feel hungry yippee.
Breakfast: 1/2 cup steel cut oats, 25 grams whey protein powder
Morning snack: 1/2 cup beef, 1 cup green beans, 1 cup butternut squash
Lunch: 1/2 cup salmon, 2 cups salad no tomato, 1-3/4 cups green peppers, 1 cup tomato soup prepared with water
Afternoon snack: 1/2 cup turkey breast, 1/2 cup quinoa, 1 cup broccoli
Dinner: 1/2 cup chicken breast, 1 cup yam, 1 cup cauliflower
Evening snack: 1 cup cottage cheese, 15 almonds
Pre-workout / Water Intake: 4-6 liters, 3 table spoons udo's oil blend
Macronutrients: fats 34%, carbs 36%, proteins 28%
Calories: 2511 (includes my udo's oil) food calories = 2146
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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RE: my photos - 8/17/2006 8:37:38 AM
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twistedlink
Posts: 7855
Joined: 5/31/2005
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I got your PM, il add you to MSN but its easier to post an entire routine here
diet wise you should be looking at 40% carbs, 35% protein, and 25% fat, but thats for weightgain, i dont know if youre trying to add weight or not, by the sounds of things youre trying to lose it.
basically you want to keep the same exercises but change it round a bit...well for now, it would shock your body to simply up the reps, if youre trying to lose weight which i think you are go for 12-14 reps
size-8-10 reps
strength-2-6 reps
Soon you'll have to add more exercises and changing them around
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august 17th, 2006 - 8/17/2006 9:59:35 AM
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gizmonel
Posts: 187
Joined: 1/14/2006
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august 17th, 2006
good afternoon everyone hehehe
well i started day an hour late this morning lol, that hasnt happened in a very long time hehehe, forgot to turn on alarm clock to 6am after i drank my glutamine last night lol.
did another replacement exercise for my york so i did side squat lunges with dumbbells and whoa momma did it work my legs yippee, for some reason my legs/abs workout is my favorite maybe its because of the rush of energy i get from the squats lol.
man am i running out of food again, is it that time again to get to grocery store lol, that makes it twice this week already lol
well i am off to do some reading on forums then lunch then workie work yeehaw lol
have a great day everyone
Breakfast: post-workout shake, 1/2 cup steel cut oats
Morning snack: 4 egg whites, 1 whole egg, 1 cup green peppers, 1/2 cup brown rice
Lunch: 1/2 cup chicken breast, 1 cup cauliflower, 1 cup yam
Afternoon snack: 1/2 cup chicken breast, 1 cup asparagus, 1 cup cherry tomato, 1/3 cup corn
Dinner: 1/2 cup beef, 1 cup broccoli, 1 cup butternut squash
Evening snack: 1 cup cottage cheese, 14 almonds (running out of almonds lol)
Pre-workout / Water Intake: pre-workout shake, 1/2 cup steel cut oats, 4 to 6 liters, 3 table spoons udo's oil blend
Macronutrients: fats 31%, carbs 38%, proteins 30%
Calories: 2767
5 minutes warm up, 5 minutes cool down
15 minutes gazelle (HIT)
vertical leg crunch = 4x10xBW
basic crunch = 4x10xBW
double crunch = 4x10xBW
squats = 6x6x15lbs
calve raise = 6x6x15lbs
side squat lunge = 6x6x15lbs
stretches
workout time = 75 minutes
sleeping hours = 8
thats it for todays journal lol
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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august 18th, 2006 - 8/18/2006 10:50:33 AM
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gizmonel
Posts: 187
Joined: 1/14/2006
Status: offline
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august 18th, 2006
WEW! what a wonky workout today, for first time in a very very long time i lost form doing an exercise and ouch was it close, thank goodness i have recovery week next week lol, will try and get massage sometime this weekend.
i replaced my alternating front deltoid raise with standing side raise and what a mistake i was sloppy all over and felt it big time afterwards lol.
nutrition is great even though i ran out of turkey and beef so will get those tomorrow morning when i go out to get my food tonnage for next week.
ok i have heard several articles talking about training and am wondering what you guys think.
i have heard that it doesnt matter if you always do same exercise what matters is ARE YOU PROGRESSIVELY OVER LOADING MUSCLE OVER TIME TO ACHIEVE MUSCLE GROWTH, is this true?
also there are certain exercises i simple can not do such the standing side raise and few others, this is why i have been experimenting with different weights and exercises to see what exercises i can do in perfect form, should i not be more focused on my form and overload progression then the type of exercise i am working on for maximum effectiveness for growth?
anyways my two cents lol, i will post my new routine this weekend for you all to see in the mean time do you have any ideas on what body splits i can try?
ok here is my food and training for the day hehehe
shoulders/forearms:
5 minutes warm up, 5 minutes cool down
15 minutes gazelle (HIT)
shoulder press = 6x6x15lbs
standing side raise = 6x6x12lbs (cant do this exercise nearly got my self killed lol bad form doing it grrr will do alternating front deltoid raise instead next time)
upright row = 6x6x15lbs
wrist curl = 6x6x10lbs
reverse wrist curls = 6x6x10lbs
stretches
workout time = 65 minutes
sleeping hours = 7
diet:
Breakfast: post-workout shake, 1/2 cup steel cut oats
Morning snack: 1/2 cup tuna, 2 cups salad no tomato, 1 cup zucchini, 1 cup cherry tomato, 1/3 cup butternut squash
Lunch: 1/2 cup chicken breast, 1 cup broccoli, 1/2 cup brown rice
Afternoon snack: 1/2 cup chicken breast, 1 cup green beans, 1 cup yam
Dinner: 1/2 cup chicken breast, 1/4 cup quinoa, 1 cup asparagus
Evening snack: 1 cup cottage cheese, 14 almonds (my last 14 almonds lol)
Pre-workout / Water Intake: pre-workout shake, 1/2 cup steel cut oats, 4 to 6 liters, 3 table spoons udo's oil blend
Macronutrients: fats 31%, carbs 37%, proteins 30%
Calories: 2770
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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august 19th, 2006 - 8/19/2006 9:22:54 AM
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gizmonel
Posts: 187
Joined: 1/14/2006
Status: offline
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august 19th
YIPPEE its saturday and i get to go for a deep tissue massage today for 1 full hour.
nothing much going on here today, no workout for next 7 days so it will be nice to go back and look at my improvements from past 6 weeks always inspiring to do that hehehe and prepare myself for the up coming 6 weeks of workouts yippee.
might go watch a movie, i really want to go see snakes on a plane or deadmans chest wich ever isnt sold out i will go watch lol
running out of a few things like glutamin and whey so will get those along with my groceries for the week hehehe
i have increased my calories to 2200 today and its not too bad but WOW is it alot of food hehehe, tomorrow i will go up another 50 to 2250 so by tuesday or wednesday should be at 2400 my maintenance woohoo
ok my foods for today are:
Breakfast: 1/2 cup steel cut oats, 25 grams whey protein powder
Morning snack: 1/2 cup cod, 1 cup broccoli, 1 cup yam
Lunch: 1/2 cup turkey breast, 1 cup cauliflower, 1 cup corn
Afternoon snack: 1/2 cup beef, 1-1/4 cup green peppers, 1-1/4 cup zucchini, 1 cup butternut squash
Dinner: 1/2 cup chicken breast, 1 cup asparagus, 3/4 cup brown rice
Evening snack: 1 cup cottage cheese, 24 almonds
Pre-workout / Water Intake: 4-6 liters, 3 table spoons udo's oil blend
Macronutrients: fats 32%, carbs 38%, proteins 28%
Calories: 2554
slept 8 hours lol
have a FANTASTIC weekend everyone!
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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i got more weights - 8/19/2006 4:19:16 PM
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gizmonel
Posts: 187
Joined: 1/14/2006
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i got some weights at local fitness store here is what i got
the maker is york barbell company
York® Barbell/Dumbbell Set
it includes the following
* Barbell/dumbbell set of vinyl plates (exchangeable to cast iron also)
* 2 x 10 lb., (4.5 kg) plates
* 6 x 5 lb., (2.25 kg) plates
* 4 x 2½ lb., (1.1 kg) plates
* 1 x 18 lb., (8.2 kg) barbell bar with revolving chrome sleeve and collars
* 2 x 1 lb., (0.5 kg) safety spinlock dumbbell bars witn spinlock collars
next i will look for a decline/incline bench
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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August 20th, 2006 body composition results - 8/20/2006 10:14:47 AM
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gizmonel
Posts: 187
Joined: 1/14/2006
Status: offline
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August 20th, 2006 body composition results
body weight: 144.6lbs
body fat percentage: 15.8%
fat weight: 22.85lbs
body lean percentage: 84.2%
lean body weight: 121.75lbs
BMI: 24.8%
this means i have increased my lean body mass by 4lbs,
lost 6.2lbs of body fat, lost 2.2 pounds in body
weight and my body fat percentage has dropped 4% in
one month WOW!
i have also accomplished two of my mid term goals also
yeeehaw.
"to reduce my body fat to 18%"
"to reduce my body fat to 16%"
next goal is 13% body fat and 124lbs lean body mass
yippee
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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august 20 journal - 8/20/2006 5:06:44 PM
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gizmonel
Posts: 187
Joined: 1/14/2006
Status: offline
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i went to walmart today and saw this bench and would like to know if its any good it is in budget and i like it but want to get more opinions on it please.
http://www.iconfitness.com/cgi-bin/ncommerce3/ProductDisplay?prmenbr=979&prrfnbr=966937
what do you think? i can get it for $100 here in walmart.
ok i am having issues with all this food increase i have tried to get my mind wrapped around it and to start eating slightly higher calorie foods but its hard to wean myself of this clean eating thing i am addicted to it lol, seems as i inch my way up to 2400 calories (my maintenance) i am seeing mountains of food in front of me lol my meals are between 350 to 400 calories is this ok?
would i be able to add in a daily shake or is food better?
ok here are todays meals
Breakfast: 1/3 cup steel cut oats, 1 whole egg, 4 egg whites, 1 cup green peppers
Morning snack: 1/2 cup turkey breast, 1/4 cup quinoa, 1 cup green beans
Lunch: 1/2 cup BBQ steak, 3/4 cup white potato, 1 cup broccoli
Afternoon snack: 1/2 cup chicken breast, 1 cup yam, 1 cup cherry tomato, 1 cup cauliflower
Dinner: 1/2 cup turkey breast, 1 cup butternut squash, 1 cup asparagus, 1/3 cup corn
Evening snack: 1 cup cottage cheese, 24 almonds
Pre-workout / Water Intake: 4-6 liters, 3 table spoons udo's oil blend
Macronutrients: fats 37%, carbs 34%, proteins 28%
Calories: 2564
sleep = 8 hours
have a great sunday night every one
< Message edited by gizmonel -- 8/20/2006 5:13:28 PM >
_____________________________
Nelson
www.theweightingroom.com
My Nutrition: http://www.itrainharder.com/Profile/gizmonel/Nutrition
My Training: http://www.itrainharder.com/Profile/gizmonel/Training
(in reply to gizmonel)
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