RE: Haq's optimum Anobolic Journal
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RE: Haq's optimum Anobolic Journal - 8/23/2006 3:25:15 PM
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sied1922
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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
(in reply to Naviator)
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RE: Haq's optimum Anobolic Journal - 8/23/2006 3:47:15 PM
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sied1922
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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.
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 3:49:29 AM
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sied1922
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Joined: 7/2/2006
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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?
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 8:33:30 AM
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sied1922
Posts: 186
Joined: 7/2/2006
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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.
< Message edited by sied1922 -- 8/24/2006 8:53:52 AM >
(in reply to danmirage)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 8:58:16 AM
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danmirage
Posts: 6023
Joined: 11/20/2005
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quote:
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.
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 9:20:22 AM
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sied1922
Posts: 186
Joined: 7/2/2006
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quote:
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.
quote:
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?
quote:
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
< Message edited by sied1922 -- 8/24/2006 9:21:37 AM >
(in reply to danmirage)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 11:54:35 AM
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sied1922
Posts: 186
Joined: 7/2/2006
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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)
< Message edited by sied1922 -- 8/24/2006 11:56:17 AM >
(in reply to danmirage)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 1:29:08 PM
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sied1922
Posts: 186
Joined: 7/2/2006
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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?
< Message edited by sied1922 -- 8/24/2006 1:38:17 PM >
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 2:19:14 PM
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danmirage
Posts: 6023
Joined: 11/20/2005
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Yes on the whole wheat...especially if you make it yourself...the less fine ground the flour is the better it is for you in terms of blood sugar.
quote:
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
Are you suppose to have that much sugar?
You could dial that back to 25g protein and 50-75 grams carbs
And you say you have to have the fat Post workout?
quote:
cup or so of honeydue
You mean fruit! D'oh That is straight sugar.
Any time you have a "sugar" you need to have a whole food lean protein with it
_____________________________
My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm
Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm
Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 4:16:55 PM
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sied1922
Posts: 186
Joined: 7/2/2006
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quote:
Are you suppose to have that much sugar?
You could dial that back to 25g protein and 50-75 grams carbs
And you say you have to have the fat Post workout?
ya i was worried about that too so i sent jeff an e-mail and he told me that the High glycimic carbs from the honey and fruit were fine right after your workout and would prevent catoblisim, the fat is to boost testosterone levels but it's only good fats, the plan needs me to take 25% of my protein post workout. I haven't experinced a crash or any sideeffects from it like i thought it would and its been like 5 days now. but i'm gona lower the honey alittle bit and add more fruit. i've lowered the cals to a good 2600 to 2700 today i think but i feel hungry at an hour 30 to 2 hours thats normal right?
(in reply to danmirage)
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RE: Haq's optimum Anobolic Journal - 8/24/2006 4:21:08 PM
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sied1922
Posts: 186
Joined: 7/2/2006
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lol oh and my mistake on the honeydue i remember you told me about that a while back. i just forgot for that time being. but i think taking the weight gainer out for the time being was good. i might even be able to do it when i go to school now that i think about it. and btw i never thanked you for that tip you gave me for yousing a glass jar for shakes. its the best i cleans so easy and never leaves a smell.
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/25/2006 3:55:18 AM
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sied1922
Posts: 186
Joined: 7/2/2006
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ya i'm not working out today or tomarrow so that plus ysterdays diet would be a good three days, and i'm not gona be taking that pwo shake on rest days eather. I was getting a good night of sleep yesteday but then my brother woke me up to get my cell like an ass. so after that i had alittle trouble going to sleep but i'm pretty sure i went to sleep becasue i didn't notice anyone turn the fan on or turn off my AC. hopeffuly noone dose this today and i can get a good 8 hours of sleep. right now i'm getting anywhere from 7 hours and 30 mins 7 hours of sleep. I think a problem was thatit was pretty hot in my room too.
< Message edited by sied1922 -- 8/25/2006 3:57:03 AM >
(in reply to danmirage)
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RE: Haq's optimum Anobolic Journal - 8/25/2006 8:11:24 AM
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sied1922
Posts: 186
Joined: 7/2/2006
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wow after i ate brekfast i thought i'd go to sleep to make up for some lost time, and i went to sleep in a sec. and woke up an hour and 10 mins later so well rested i wish it was night i think i could have went all day. yesterday when i tried to take that nap it took me like 30 mins to fall asleep this time it was like a min. I think reducing the amount of suger with taking out the MRP and reducing cals a bit really helped.
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/25/2006 9:08:05 AM
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sied1922
Posts: 186
Joined: 7/2/2006
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Day 5
Workout-
chest and Abs
Superset 1
incline dumbbell flys
Weight x reps- 15x12 15x12 15x12 15x12
Dips
*x12 *x12 *x8 *x8
Superset 2
Bent leg crunch
*x12 *x12 *x12 *x12
Knee raises
*x12 *x12 *x12 *x12
Workout time 38 mins
The incline flys i had pretty good form and good weight but i might have had the weight too high above the shoulders, i'll work on that next time. The dips were supposed to be weighted but i was pretty sure i was gona lose form if i did weighted dips my first time doing them in 5-6 months as i suspected i was right in the conclusion that i shouldn't use weights. On the last set i barely got to 8 before falling off the plat form, and thats stretching it, i lost my form at like 6-7 reps. On my abs i could tell they were in alot better shape, i also streched it out before doing them, but i didn't have any craps what-so-ever. I didn't feel like i was gona die eather like i did the past 4 days, i think i might be getting use to the pace. One more week of this workout and then its on the the tough stuff .
Diet-
Breakfast- .5 cups of otmeal mixed with 1 cups of milk, 1 cup of water, 1 tlbs. of conola oil+ 3 edd 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
snack- 3 oz cooked chicken, .25 cups wheat flower, .5 tlbs. olive oil, 3 oz baked potato
cal-385 fat-16 carb-39 prot- 21
lunch-.25 cups of flower, 2 oz of tuna (can),.75 tbls. olive oil, .5 cups of spinach raw,.5 banana, .5 cup of OJ
cal-411 fat-15g carb-51g prot-19g
snack- warp made with .25 cups of flower, 3 oz of boonless skinless turkey light meat. .75 tbls. olive oil, 3 oz potato, celery stick
cals-430 fat-15g carb-42g prot-29g
dinner- .5 cup cooked brown rice, chicken with bone 4 oz., broccoli 1 cup, .75 tbls. of olive oil, .1 cup green beans
cals-415 fat-19g carb-32g prot-31g
Total-
cal-2752 fat-116 carb-303 prot- 153
Alright i lowered my cals alot in the past few days i've been feeling hungry a bit quicker, but i think thats expected as long as i gain weight i'm happy. fat went down alot, and i'm happy with that level, gives me room to rais alittle bit i i want to. carbs went down too. i'm gona lower the protien about 2-10 grams and rais the fat to 125 or so i think. all in all i think i had a pretty good diet today. weighting myself in two days. i hope i put on some weight. i look different from when i started though without question. My chest, shoulders, and back gained size dramatically. My arms and legs are coming along nicely actually there not far off from what i noticed with my better gains.
(in reply to sied1922)
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RE: Haq's optimum Anobolic Journal - 8/25/2006 10:14:17 AM
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sied1922
Posts: 186
Joined: 7/2/2006
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is it alright if i add some Orange juice to one of my meals to raise the level of carbs i get?
(in reply to sied1922)
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