a_welch503 WORKOUT JOURNAL

[Xhale]

Great workout Welch!

I'm not a body builder per say, I only train for the special forces tryouts but it seems to me that you might want to eat more supplements if you really want that much muscle growth.


And here's a link to help you with your side stitch (yeah I know...but I love posting links)

http://www.coolrunning.com/engine/2/2_5/227.shtml

That article takes up your specific problem but if you want to improve your running you can check out one of their workout programs.


Enjoy

[gcs118]

I don't think supplements are the answer. Proper diet and training is always the answer.

[Klinger]

Andy - you just have to get used to the extra calories. You need 2,500-3,000 a day to bulk, I figure. Here's a link to some info I pasted here.

To gain weight, you have to take in more calories than your body burns. You do this by eating more food. But even then, gaining weight may not be easy for some athletes. If you're training hard, you may burn everything you eat and then some.

To gain a pound of muscle, you need to eat 2,500 Calories more than your body uses. You can realistically gain about one to two pounds in a week. That comes down to eating 350 to 700 Calories extra every day.

The following diet for gaining weight can supply those extra calories. Eat at least these recommended servings every day.

Milk Group
(milk, cheese, yogurt, cottage cheese, ice cream)
4 or more servings

Meat Group
(meat, fish, poultry, eggs, dried beans and peas, nuts)
3 or more servings

Vegetable Group
(fresh, frozen, canned, juiced vegetables)
6 or more servings

Fruit Group
(fresh, frozen, canned, dried, juiced fruits)
4 or more servings

Grain Group
(cereals, breads, rolls, pasta, muffins, pancakes, grits, rice)
16 or more servings

[.V.]

Thanks for the links guys. They are helpful. Imagine that a former 300 lb fatbody getting info on becoming a better runner and how to gain. The problem is I can gain easily - just fat though. From what you folks have told me and what I've read about calories in and calories out, I'm just going to have to eat more - or give up cardio. Even though I hate cardio - it is too important for total fitness to skip it. As far as the running - it must generate fitness - that is why our soldiers do so damn much of it. The info on the side stitch is helpful - I suspect it is my increased carb intake leading to the problem - because I do have some carbohydrate intolerance. The breathing is probably a big part of it too. I caught myself breathing in through my mouth yesterday right before it started too - in 30 degree weather, in the cold rain. So the gastric mobility thing - the recent fat intake reduction (except the last 2 days), the increased carbs, and breathing wrong - sounds like the problem to me. My little brother (the pre-ranger training instructor) told me just to breathe right, grow a pair, and run through it. It is kind of a catch 22 - because I need the carbs now to fuel the workouts and recovery - because I no longer have the fat stores to burn for fuel. Well, I just finished breakfast and now I'm gonna watch 30 min of news before I go lift. Check with y'all later.

[Xhale]

One thing that really helped me was skipping rope.
It's pretty easy to do (although you'll jump like a cow the first week) and you can do it pretty much anywhere.

It improves timing, rythem, balance, coordination, endurance and agility. All of these things are important for running and if you just spend about 2-3min every morning jumping rope you'll quickly see a change in your running performance.

Make sure you have a jumping rope that's the right size for you: Stand on the middle of the rope and the handles should reach your armpits.

Make sure you have a pretty soft surface to jump on, like a decently thick carpet and it's gotta be flat for obvious reasons.

Land on the balls of your feet. Softly!! This is going to take time but it's very important that you just dont come down like a 2 ton fridge (you'll get shin splits) and focus on jumping with speed otherwise you won't get the benefits mentioned above.

You can probably google for a good routine but at first just try to skip 50 times now and again. Buf if you're good at jumping try doing like 200 skips every morning.

Alright I hope this helps and just make sure you take it easy on your legs at first. Make sure that they get used to jumping before you spend any longer amounts of time jumping so that you don't get shin splits.

[.V.]

Xhale - funny you should mention the skipping rope. I ended up teaching the class on exercise and nutrition for the brownie troop today. One of the exercises we talked about was jumping rope. While I was doing my running attempt and walking today, I got to thinking about that remembering it was mentioned yesterday and thought I'll go buy one. That would be a fun thing I could do together with my kids too.

[Firehawk]

Klinger i don't think you can be gaining 1 -2 lbs of MUSCLE a week. That's unrealistic if you ask me. Unless you're very under developed and a complete newbie, that's asking alot without steroids.

So you can put 12lbs of muscle on in 6 weeks? No way dude, especially if you're a hard gainer.

[.V.]

03-18-2005

Shoulders
Mil Press.............105x3x6
Upright Row...........130x3x4
DB Mil Press......45x2x6, 1x5
Front Shrug...........235x3x6
Rear Shrug............235x3x6

Cardio
Cardioglide............15 min
Run/Walk..............4 miles

Diet
M1.....Steak, eggs, oatmeal
M2.....PWO shake (lifting), 80g dextrose
M3.....Chicken breast
M4.....PWO shake (cardio), 40g dextrose
M5.....Chicken breast, brussels sprouts, salad

Water - 6 liters. And a diet rite soda with supper.

Totals: P-160g, F-64, C-149g, Cal-1816

I don't think there will be a M6 today. I feel like all I got done today was eat. Eating this much is going to take some getting used to.

Comments
Lifting - There must be something to this eating like a pig thing. This was the best shoulder workout I've ever had - HOOOAAAH. I met or exceeded all my planned goals. The only part that was a struggle was the DB mil press. But it went better than expected. I got 6 on 2 of my sets. I had only planned to do 3x5. I'm thinking of moving the shrugs to the front of the workout instead of the end next time - get the bigger muscles first. I've been working the smaller, weaker ones first to have more energy to put into them. But, my traps are lagging behind the delts now so time to make a little change.

Cardio - Got the same amount of work that I do in 16 minutes in only 15 today. Not quite ready to raise the intensity adjustment yet, but getting better. I guess next time, I'll do an extra 50 or 100 reps on the cardioglide to fill up that last minute. Running was the best so far. The link to the running site really helped. There were stretches on there I've never saw before. They really helped. The info on respiratory dicipline was also helpful. The side pain didn't start for a bit longer - after I was having to suck air through an open mouth - not good when it is cold. Then when it did start, I was able to pinpoint the place on the diaphragm where it was coming from and work it out - walk a few minutes, then run some more. I'm still not really a runner, and probably never will be, but now I do know how to be somewhat better at it. I don't know why I didn't suspect the diaphragm, that is one of the things that got hit by that last MS attack - the last 3 hit my brainstem pretty hard - that is why the symptoms were in so many different places instead of just along one dermatome. Another thing that is probably helpful is splitting it up into three workouts a day. One lifting, one max ot style cardio session on the cardioglide, and one running and walking. There was a couple of hours break between the cardioglide and the running because I got drafted into doing the class for the brownies while on my way to go run.

Diet - I feel like I'm eating too much, but I didn't even get to 2000 calories today. I still think that since I'm eating so much more carbs I probably need to cut my fat a little more. I still feel a little torn about that one - the whole "dance with the one that brung ya" thing. I lost all my weight eating a very high fat diet - improved my cholesterol, triglycerides, blood pressure - everything with this plan. Stalled on the weight loss - add a little more fat and off it comes again. According to Frank Zane's ideas - my diet is pretty decent right now. About 1/3 of the calories coming from each of the 3 food groups protein, fat, and carbs. Today it was P-644 cal, F-576 cal, Carb 596 cal. But replacing my fat with carbs makes me feel like a carb whore - dumping the fat for carbs. Eating the food carbs is killing my digestive system though. I'm going to go back to two 80g dextrose drinks a day (except rest day) so that I can get them in by liquid - absorb them to the muscles quickly - and not have all the digestive problems.

Well, that was one long, wordy post. But this is how I keep track of where I've been, and where I need to go. I actually go back and read this thing to see what I need to do next.

Oh, and a big thanks to everyone who has given me diet and running pointers lately. They have been a big help.

[Lift2Live]

It really is amazing how more of a bulking diet will help your lifts and workouts. 2000 calories is NOT going to make you fat. You are already aware of your body, where it has been and where you want it to go. Don't worry too much about getting fat overnight or anything, it just won't happen. Just make small changes when needed and you'll be fine. Great job on the workout Andy! Keep pressin'!

[.V.]

Like I said, you guys that keep saying eat, eat, eat must be on to something.
Thanks.

[Klinger]

Originally Posted by Firehawk

Klinger i don't think you can be gaining 1 -2 lbs of MUSCLE a week. That's unrealistic if you ask me. Unless you're very under developed and a complete newbie, that's asking alot without steroids.

So you can put 12lbs of muscle on in 6 weeks? No way dude, especially if you're a hard gainer.

Hey man, I agree. I think the author of the article is a little optimistic, too. But the basic ideas are sound. I'd think non-supplemented, non-steroid-enhanced WOs would get you maybe a pound of muscle every 3-4 weeks (with an accompanying pound of fat most likely).

[.V.]

Well, yesterday was scheduled off from all workouts. We were pretty busy at work but I did manage to eat appropriately for a day off.

M1.....2 eggs, chicken breast
M2.....Chicken breast, salad
M3.....Chicken breast, salad

A few handfulls of peanuts througout the day when I got hungry.

Then today - scheduled for back day in AM and cardio in PM. I got off work at 08:00, made it home and had breakfast by 09:00. Was ready to hit the gym by 1000 and bad things started happening. Between the heart patients, the bad wrecks, and the overdoses, I haven't been home yet. It is now 19:20hrs. When I realized I would be here most of the day, I decided to lift this evening and skip cardio. And tried to eat for that. No Go. I'm not going to make it home for a while yet and am too tired to lift now anyway.

Here is my diet for the day:

M1.....Chicken breast, 2 eggs, oatmeal
M2.....Chicken breast, salad (lettuce, tomato, cukes, cauliflower, 1 egg, ranch dressing)
M3.....1 can tuna with lettuce, tomato, mayo, ranch dressing
M4.....20/10/2 shake

Water - not a clue. I did drink it with two meals and had several bottles throughout the day.

Totals: P-138g, F-59g, C-43g, Cal-1255

I missed out on PWO feedings because I didn't work out today. This caused me to miss 20g protein, 10g fat, 162g carb, and 818 calories. I hope what I've taken in today will be enough to lead to a good workout tomorrow morning. I'm off work and will not be reachable by phone, cell, radio, pager, pony express, or any other means - at least not until after the back workout. YIM will be off too.

[.V.]

03-21-2005

Back
CDL...........260x1x4
BOR..............none
P/U+W..........45x3x6
P/U BW.....25, 19, 16

Cardio
Cardioglide.....16min
Walk..........2 miles

Diet
M1.....Chicken breast, eggs, oatmeal
M2.....PWO shake
M3.....PWO shake, Dextrose 80g
M4.....PWO shake, Dextrose 80g
M5.....Chicken breast, cauliflower/broccoli mix

Comments
On the first set of CDL, putting the weight down, got a spasm in the spinal erector on the right side, and could go no further. Drank a shake, took a 2 hour rest, tried again, couldn't even get one rep. Same for BOR, not even one rep. Pull ups were good though. I went ahead and ate all I could anyway so that today's workout might be a good one. I'm going to go find out in a little bit, after breakfast. The cardioglide was pretty rough with the back tight and I just walked, didn't even try to run - no need to turn a muscle spasm into a real injury.

I'll try to come back and post what I do today tonight. I don't know when it will be, becuase I have to teach tonight.

[Lift2Live]

Take care of yourself Andy. You are the smart one for just calling it a day. I am not very knowledgable on the subject so I am curious as to whether or not you know if the spasm was just a spasm, or if it came from your condition? Either way, take it easy and don't push too hard right away. LOL Look who's talking huh?!

[gcs118]

Geez man you have awesome pull ups. I tried with +15 lbs yesterday and only got 4. It must feel awesome to strap on 45 and rep it out. And even without weight...sheesh!