a_welch503 WORKOUT JOURNAL

[Klinger]

Andy - don't sweat the nutrition stuff. You're a true warrior and you'll figure it out. That which does not kill you makes you stronger, right?

Plus, you have all of us to lend brainpower when needed. Well, maybe not my brainpower. Pierini and Tim seem pretty smart, though.

[.V.]

I can't lift or do any cardio of consequence today. Probably going to rest by back until Tuesday. Lifting a couple of rather large folks yesterday didn't help it any. Maybe things will be easier on Monday.

So I got bored and spent some time obsessing I mean exercising some dedication to fitday, double checking nutrient values and caloric content, and making a diet plan. I can actually do this I think. Will I be able to reach my goals with it? That's another question, but we shall see.

Here is what I will be eating for a while:
Meal 1 - 3 eggs, 2 ounces sausage, 2 slices ham, 1 slice of cheese
Meal 2 - 1/2lb beef, salad veggies, ranch dressing
Meal 3 - 1/2lb beef, salad veggies, ranch dressing
Meal 4 - 1/2lb beef, broccoli, asparagus, cauliflower, brussels, or green beans

Somewhere in the day will be 2 whey/water shakes and I'll take 1 tbsp olive oil before bed.

Water will still be between 1 and 2 gallons each day.
Cal-3650, P-335g(37%), C-35g(3%), F-240g(60%)

This reminds me of how you were eating some time ago when you were in a chiseling mode, except the quantities are bigger. I think this will work well for you.

[.V.]

Yep, that's exactly what it is. And we will see how it turns out as soon as I can stand up straight again.

[gcs118]

Are you using FitDay for your calorie numbers for that 4-meal-a-day plan? It just doesn't add up to me. You have protein at 335g, I don't think it could possibly be over 200g. :confused:

[.V.]

Yeah, notice there is 2 pounds of meat every day plus two fourty gram protein shakes.

Of course if I need more I'll add it, less and I'll take some away. Here's hoping for needing less.

[gcs118]

Oh ok I didn't add in the protein shakes. I was gonna say what kind of meat you buying cuz hook me up! It seems like I eat so much, yet my calorie count is always so low, whereas your meals look small and your calorie count is phenomenal lol.

[.V.]

High fat beef. Adds to the calories pretty easily. I'll at least get closer to my caloric goal with this than the other way eating so much chicken and fish. Drinking shots of olive oil will help immensely. I did that before to get enough fat, now I'll be doing it again. Lots of calories there. It wasn't allowed on the low fat diet I've been following of late.

[gcs118]

Isn't high fat beef a bit unhealthy? I always buy 92% lean (leanest my grocery has) even though it's a bit more expensive. 80-85% is cheaper, but the fats, especially saturated fats, are higher. Are you using higher fat beef simply for the calories, or is the 7-12% leanness negligible?

[.V.]

Originally Posted by gcs118

Isn't high fat beef a bit unhealthy? I always buy 92% lean (leanest my grocery has) even though it's a bit more expensive. 80-85% is cheaper, but the fats, especially saturated fats, are higher. Are you using higher fat beef simply for the calories, or is the 7-12% leanness negligible?

So I hear, but I got healthy on it before and now I'm on low fat and the old health problems have re-appeared. BP dangerously high, hyperglycemic all the time, having to use insulin to manage carbs, deadlifter's shins not healing, constant thirst, lipid profile gone all to hell, can't make it through a cardio session...

All of this just to look a little better or be a little stronger? Not for me. Doc tells me that If I do what I did before and simply eat MORE that I'll still be able to make gains and make my health what it was a year ago.

One other possible advantage is that with the higher saturated fat content of my diet I may actually be able to put off a lifetime of TRT a few more years. The high carb, low fat diet plays hell with my test level.

Apparently to be a man, I've got to eat like one. Just without the bread. That means grow green stuff and eat it. Kill things with faces and eat them.

And sip a little olive oil like my hairy Italian friend does.

[gcs118]

lol touché...keep eating beef !

[arbit]

Originally Posted by a_welch503

Yeah, notice there is 2 pounds of meat every day plus two fourty gram protein shakes.

Of course if I need more I'll add it, less and I'll take some away. Here's hoping for needing less.

I could not eat that much. I could for a couple of days, then I would simply throw up at the sight of food.
Even if I were consuming only pizza and fries and candies. Man 4k+ calories
How the heck do u manage to burn all that off ? You must be like a space heater :confused:

[.V.]

Well to be perfectly honest, I wish I could store it as muscle instead of burning it off. Not having the best of luck there.

[.V.]

Still off until next Saturday, March 10. My back has to have more rest, more stretching, and more recovery time. I'm not going to push this and turn it into a real injury that takes too long to heal. If I can't squat or row, what's the point of trying to lift? So more rest will happen. I'm getting a bit antsy to get back out there.

I'll do some conditioning work and cardio if I feel able a couple of days this week. At least going to walk a few miles to loosen things up a bit today.

Today is a much higher energy day than previous days have. Had the DKA breath yesterday so I think my metabolism is shifting pretty easily back to a fat burner instead of sugar burner.

I've lost 6 pounds this week that I didn't want to lose, but I think they are just water loss so I'm not terribly worried. Next week, if the scale keeps going the wrong way, I'll add more food.

[.V.]

03-08-2007

Squat........70, 80, 90, 105, 125
Bench.....100, 115, 130, 150, 175
Row.......100, 115, 130, 150, 175
Curl......................100x3x4
Skull Crusher.............100x3x4

Back in the gym 2 days early. My unexpected week off seems to have done me some good although it came at a very inopportune time.

Started with my usual front squat warm up then moved on to the rest of the workout.

Dropped back to the last workout of week 2 instead of continuing where I left off.

The dietary changes are doing great so far. Damn I feel good. The best I've felt in a long time. Definitely more focused on what I have to do than at any point in the last several months.

Starting my conditioning workouts again tomorrow. I'll be a bit smarter about them though. I'll do the same routine, but only one or two sets. Then next week 2 sets and so on until I have some cardio capacity again.

I can't believe how good I feel. I just finished a workout that half killed me two weeks ago. I didn't have to worry about feeding it or feeding after it and best of all, instead of the weights trying to beat me down - I owned them. And I didn't see stars while squatting, go blind while benching, or do any other weird stuff. It's a good day and I'm almost tempted to go do the same workout over again...almost.

I still wish I could squat more, but I'll be content with continuing to fix my form and get the numbers later.