a_welch503 WORKOUT JOURNAL

[gcs118]

Originally Posted by a_welch503

I don't really feel restricted.

Restriced compared to my diet. A typical meal: double cheeseburger, grilled chicken sandwich, a cup or two of cottage cheese, and a quart of chocolate milk. The milk alone is 900 calories My bulk is ending very soon though

[Cort]

lol, thats how I was eating last winter/spring. Funny part is the entire 6 months my weight was stuck hovering between the high 150's and low 160's.

[.V.]

03-15-2005

Scheduled day off from workouts.

No lifting or cardio today. Looking forward to hitting it all tomorrow. I've already made arrangements for someone to cover my call so that my workouts don't get interrupted. I should be able to get my leg workout in the AM and my cardio/walk/attempt to run in the PM. Unless someone changes my plans.

Diet
M1.....2 whole eggs, 1 chicken breast
M2.....Chicken breast, salad/sugarless ranch dressing
M3.....Chicken breast, salad/sugarless ranch dressing
M4.....1/4 cup mixed nuts

Totals
Pro.....102g
Fat......11g
Carb......8g

Cal......989

I felt like I was eating too much. But this just is not enough calories. I don't want to load up on crap - only eat a strict, healthy diet. Of course the calories were less today since there was no workout and no post workout protein or dextrose. I may just get them up by increasing the PWO dextrose back to 80g after lifting and after cardio along with the 20g protein. But - 80g in one 20 oz serving is pretty nasty - way too sweet. I could just drink 2 40g servings I guess.

Tonight I will eat a can of chicken or tuna an hour or so before I go to bed. That should help. I still feel like I'm going to get fat eating as much as I have been lately - I just have to remember the calories aren't just that much. I just couldn't make myself eat much today becuase my activity was so limited. We've sat in the office all day - not one call. I hope it doesn't break bad tonight and not get enough sleep to get a quality workout in the morning. I also have to wonder if I switched from chicken to lean steak and ground chuck if that would be better for building more muscle and keeping the body fat gains to a minimum. I'll have to do some reading to see what the protein/fat breakdown would be.

Another thing I could do to perhaps need less calories during the day - since I'm not getting that many would be to cut the cardio out, but I like cardio. It is, and has been an integral part of my fitness plan from the beginning. My goal isn't really to be a big body builder - just to get as strong, generally healthy, and fit as possilbe. Gaining muscle is just a nice side effect of it. But, I DO have to gain some pretty soon - the drawback to losing so much fat at my age is a little bit of loose skin on the abdomen - I need to fill it up, and not with fat. Perhaps more volume on abs, or more weight, or more something, I dont know.

Darn it, when it comes to burning fat, I'm a pro. When it comes to bulking a little, I just don't have a clue. The 45 or so lb muscle gain was pretty much just an accident from weight training on a totally untrained, completely out of shape body that would respond to anything you did to it.

[Cort]

Crap man how do you get by on sub 1000? I can get 1500-1800 and I feel like I'm starving to death.

[gcs118]

Andy, with all that added muscle, you need more calories just to maintain it. Muscle burns a lot of calories simply at rest, and if you're bulking/trying to gain muscle, <1000 isn't gonna cut it.

[.V.]

Yeah, I know it. I'm trying to get the calories up - but trying to get quality calories, not snickers bars and crap like that. I can only eat so much in a day. Maybe I've ruined myself by losing all the weight? I feel like all I do is eat. If you see anywhere in my plan that I can add some quality calories that won't make me too fat - feel free to post it. Just don't suggest "would you like fries with that". Anything else goes.

[abarlament]

Eat stuff that is more calorically dense, such as nuts, nut butters, energy bars, etc.

[Xhale]

Wow, great work Welch!

I didnt read the whole Journal since it's just too long but I read several pages and I'm really impressed.

Just remeber to get a lot of sleep too.

You also might want to consider getting a punching bag and some skipping rope for some very hard cardio work.

[.V.]

Thanks Xhale. I'm saving up for a heavy kick bag and a new speedbag. I didn't have a heavy bag so I did all my kicking and punching on the speedbag. It really wasn't designed for kicking - although my kicks aren't that powerful when they are above my eye level. Still ruined the bag. Jump rope - sounds like a good idea.

[Xhale]

Yeah punching a bag is an awesome workout and very underrated.

I spend a lot of time at a Self defense/ Training forum so I thought I'd post some links with cheap training equipment, I have no idea if you need it but you might so here goes.

http://www.costco.com/Browse/Product...rodid=11029753

http://www.blitzsport.com/punchingki...shopretail.htm Not sure what these guys ship to the U.S though. Great punch bags, really hight quality stuff.

http://www.ariesfightgear.com/Mercha...ing-Heavy-Bags

Thought I'd throw in some Body weight excersises.
http://www.crossfit.com/cf-info/excercise.html

A great DIY site. http://www.geocities.com/fightraining/

A forum where people discuss DIY equipment and how to do it and advice on what sites that sell cheap equipment.http://www.homefitness101.com/forum/...p?showforum=33

www.bodybuilding.com For info on excersises and a tone of other great stuff.

Alright that's about it.

I have no idea if you need this but I didnt have anything to do, so here you go


Hope it helps!

[.V.]

Thanks for the links. I'll check them out.

[.V.]

03-16-2005

Legs
Squat........210x1x4,200x2x4
SLDL.................230x3x4
Calf Raises..........300x3x6
Leg Extension........160x3x4
Leg Curl..............80x3x4

Cardio - None - still working on my truck. Spent all day. It's almost finished.

Diet
M1....Bacon, 2 eggs, Total Protein (2 servings), milk (1c)
M2....2 Meal Replacement shakes (no time to cook)
M3....PWO Shake, 40g dextrose drink
M4....Ground chuck, 6 oz, salad (lettuce, tomato, egg), apple
M5....going to have 1 can tuna with mayo before bed

Totals: P-292g, F-96g, C-59g. Calories-1206.

Comments
Got more calories today, but the fat was too high. I was out of chicken - the bacon and the ground chuck put me over the top on that. The nutrition on the chuck was an estimate - I could only find info on just ground beef. This was actually rather lean, grilled, ground chuck.

Made planned increases on lifting today. I thought I was going to do better though. The weights on warm up and acclimation felt really light on squats, 200 felt like nothing, so I went for a 20lb increase from 190 to 210. Big mistake. I got one set quite easily. Then when I started set 2, it's good that I had the box under my butt - I got down where my hamstrings were touching it, couldn't hold it and ended up sitting there with 210 on my shoulders for a minute. I thought I would never get back up. Dropped back down to the planned 200lb lifts and finished my other 2 sets.
Everything else was as planned/expected - except the calf raises. I did 300 lb for 3x6 instead of 3x4. 10 lb of it was chained around my waist - no more would fit on the bar.

[Lift2Live]

Nice fargin stiff legs Andy! I am struggling at 185-195 when I do perform them, 230? Nice stuff!

[.V.]

Thanks lift. I guess being blessed with a strong back and a weak mind isn't all bad then. Well, actually they hit the backs of the legs pretty good today. I'm hoping my squat will catch back up to them pretty soon. That is why I was overreaching a bit on squats today.

[.V.]

03-17-2005

Arms
BB Curls..........125x3x6
Skull Crushers....105x3x6
DB Curls...........45x3x6
Cable Pressdown...100x3x4

Cardio
Cardioglide........16 min
Run/Walk..........4 miles

Diet
M1.....Total Protein 1 serving, milk 1/2 cup, steak 6oz, 2 eggs, 1 apple
M2.....PWO Shake, 40g dextrose
M3.....6 hot wings, latte'
M4.....3 more hotwings - post cardio
M5.....2 breaded chicken strips, mixed green beans, broccoli, peppers, onions

Totals: P-129g, F-110g, C-140. Cal-2066

Comments
Met all my lifting goals today. Dumbells felt a little light so I did 6 instead of 4. I'll go up to 50 lb each next time. I still hate them, but at least I can get a better workout using them than doing preacher curls. Butt, hamstrings, thighs pretty sore from yesterday. Maybe the leg workout thing is finally going to start taking some effect.

Cardio went well today too. I did the best running than I've done so far. Still more walking than running though, it will be that way for a long time I guess. The side pain is still there, but I was able to run through it for a while. It decreased in intensity sooner too. No calf pain at all during today's cardio. Maybe I'm getting used to it - it is present as a dull, constant pain in the abdomen all the time now. I'm going to call the Dr.'s office tomorrow and make an appointment to get it checked.

I don't like eating this much - I feel pretty bloated and stuffed all day. I know the fat content is pretty high, but I've not really worried about fat since I started my diet. I guess taking in more carbs now I need to watch the fat a little more. I got more chicken and tuna today - but I still have a steak in the fridge that I'm going to have to eat - it will be breakfast. I don't see any way possible to get this many calories without eating the fat though.