a_welch503 WORKOUT JOURNAL

[.V.]

Naah, just a nissan 4x4 - it's an old one but set up right to go in the woods and the mud. I probably need to replace it, but I've had it for a very long time and want to keep it as long as possible. I've had it for 10 years and 160,000 miles - I want another 160,000 if I can get it. I've been out of the classic and hot rod game for a long time. Too old, too married, too many kids.

[abarlament]

Nope, probably not enough calories. Increase until you see the scale start moving up. Keep going until you get too fat, or get the muscle mass you want.

[.V.]

Originally Posted by abarlament

Nope, probably not enough calories. Increase until you see the scale start moving up. Keep going until you get too fat, or get the muscle mass you want.

I was afraid of that. I'm eating 5 times a day most days - I guess I could add something in around bed time. But an extra 500 calories? I don't know how I would get that much. And - even skipping my 2nd protein shake today (because of skipping cardio) - I'm still going over my reccomended amount of protien for a day.

[gcs118]

I don't think you can really get too much protein. I mean if you're eating 700 grams a day, ok, that might be overkill. But for more calories you could do peanut butter or nuts, or for fewer calories tuna or cottage cheese.

[abarlament]

Your recommended protein? What kind of talk is this?

Hello a_welch503

Having logged my food consumption for 9 straight months (before recently going to no log status having achieved my desired bodyweight), I can interprete and judge others' daily consumption better than the average joe.

Let me say that I was impressed at your 3/13/05 log. I don't know if that is representative of what you are trying to do on a daily basis, but I consider it very strict and it should produce some nice results. Don't know what your goals are.

For me, having a cardio component to my training, I could not survive on 125 grams of carbs per day. Years ago, I went through a period of limiting my fat grams to 30 per day and found the results to be great.

Now as an older guy, I found myself most comfortable at around 2,500-2,700 calories per day, with a target of 50% carbs - 25% protein - 25% fat. With a 5-day per week workout cycle, I lost 15 pounds over a 9 month period eating this way (from 190 lbs. to 175 lbs.) No a quick results effort but good enough for me.

I get light-headed when I think about only having 125 grams of carbs a day.

[gcs118]

He said he wanted to add something in around bedtime to eat.

[.V.]

I've just recently started logging my food intake. This is an accurate log of what I'm eating right now. I prefer the steaks and salad, but I'm sticking with the chicken breast for now. I've lost all my fat now and don't have my own fat stores to fuel my workouts and cardio like I did back then. I've been at 10% BF for a few months now - it is time to bulk some. I will continue doing cardio for the healthy heart benefits. I've never tried bulking before - this is my first attempt. I did manage to add about 45 lb of muscle during the major fat loss - oddly enough. I think it was because I had such an untrained pitiful body that it responded well to anything that I made it do. It isn't going to do that anymore. I've been incresing my carbs for the last couple of weeks - I don't like increasing them because they cause me severe digestive problems. But it is necessary to eat them to bulk. The drawback to this is my abs are now barely visible (my wife said it's just my imagination - but I can see some fat storing). I think I'm up to about 13% BF right now - not my goal. Any specific diet and nutrition for bulking advice from anyone who has been there would be appriciated. I've read the sample diets posted in the sticky threads, the problem is for the way my body responds to certain foods, it would be a very painful, cramping, bloating, swelling, vomiting, diarrhea, time for me. The bedtime snack that I'm going to add will probably be a boiled egg or something like that - or maybe just drink an extra protien shake. As far as what my goals are - to get as strong as possible and have a very low %BF. That will allow me to keep on my feet as long as possible - because back in sept '03, I was looking at the likelyhood of spending my life in a wheelchair - because I could not lift my body weight to stand up. As soon as the MS attack that put me down was over and the medication had reversed some of the damage, I started working on weights and cardio. So that is my basic goal - be strong, no excess weight to carry that isn't carrying me.

[Klinger]

Dude, I'm with you on the sensitive stomach thing. Some days even a cheese stick twists my intestines into knots.

I've found a handful of late-night snacks that don't wreck me:
PB on wheat slice
Low-salt deli meats
Olives
Carrots
Shredded wheat cereal
Plain old chicken breast
Almonds/Cashews

[.V.]

Except the wheat slice, carrots, and the shredded wheat (causes volcanos) - looks yummy. These are things that I've eaten plenty of over the last year anyway - I suppose a bit at night wouldn't hurt.

[.V.]

03-14-2005

Chest
Flat Bench........155x3x6
Incline Bench.....140x3x6
Decline Bench.....150x3x6

Abs
LR+W..............10x3x15
Cable Crunch......70x3x15

Cardio - once again, ran out of time. I'm going to have to stop scheduling such busy days.

Diet
M1.....2 eggs, oatmeal, 2 slices multi grain bread, 1 chicken breast
M2.....20g protein shake, 40g dextrose drink
M3.....Chicken breast, salad (lettuce, tomato, sugarless ranch dressing)
M4.....Chicken breast wrapped in lettuce with tomato slice
M5.....1 can tuna/diced tomato half/mayo

Water - 6 liters

About to have one latte' before I go to bed. I'll be glad when it's all gone - I have excellent willpower and dietary dicipline except for this stuff - I just can't resist it.

Total
Pro.......132g
Carb.......89g
Fat........26g

Comments
Got my reps on all lifts today. Going to increase weight on everything next time, even for abs. It's only 10lb going on 15lb - but I'm very happy with it because I've wanted to add weight to leg lifts for so long and never could do even one with weight before. Benching was WAY better than last time - I kept getting pinned then, today the weight was heavy, but all reps went up well without any problems at all.

[gcs118]

Nice job hitting all the reps! I know that feeling and it's a good one. And on such a restricted diet too sheesh! Way to go.

[.V.]

I don't really feel restricted. I'm having trouble adding enough calories. Apparently I'm still coming up somewhere between 500 and 1000 calories short - depending on where I look or who I ask. I feel like all I'm doing is eating. I did get my bedtime tuna tonight, well not exactly at bedtime - I ate it at 9pm, go to bed at 11:30 or 12. On days with cardio, there will be a 6th meal. If I can ever slow my schedule down enough to get back to doing cardio. I've missed like 4 or 5 days now, I think.

I'm wondering if maybe to get more carbs and more calories if I should start eating the oven baked breaded chicken breasts - like the ones I feed my kids... kind of a trick to get them to eat something at least semi-healthy. 10g pro, 8g carb, 7g fat (0 trans fat). Three of those instead of one regular chicken breast would be the same protein with 24g carb - the only thing that might be bad is 21g fat. Maybe have those one or two days a week. Of course I did lose all my weight by eating steaks and ground chuck.

[Lift2Live]

Since you are trying to add more calories and have 2.5-3 hours before bedtime after the tuna, how about a cup of cottage cheese around 11 to add almost 200 (180) more cals? Perhaps you don't even like c.c.? Something right before bed would be good and will bump up your numbers. It's just a suggestion really. You could have a number of things though since you have that almost 3 hours between M5 and a long night of catabolism.

Great job upping the weights!

[.V.]

I'm just not man enough to handle any cottage cheese. I'm having some whole milk right now - a little fat in there to keep me from getting too hungry before breakfast. The only time I really get hungry is in the middle of the night.

Thanks for the suggestion though. I can force myself into fish, I don't really care for chicken, but the CC - just can't do it.