a_welch503 WORKOUT JOURNAL

[Klinger]

Originally Posted by a_welch503

Squats............200x3x6
SLDL..............230x3x6

Nice job here. Squatting in the 200s is nothing to sneeze at. And that SLDL is strong, too. Get that calorie intake up -- 1,600? You're going to shrink, dude!

[.V.]

Thanks - I'm trying to get the calories up - I eat and eat and eat - I'm just trying not to eat crap. I wish I was still squatting what I was back in December. But, it all went away and I'm having to build it back.

[abarlament]

You are trying not to eat crap, for what reason?

[.V.]

Why not eat crap? Because I used to be a 300lb fatbody that was in absolute poor health, cholesterol - bad, blood pressure - high, resting heart rate - 120, blood sugar - always high, too many signs of type II diabetes. All that stuff is good now - I want to keep it that way. The best way I know to do that is to eat right, lift, and do cardio. I want to get my calories up, but not with garbage. While my fat intake is up for ketosis, I will keep the carbs controlled. While my carbs are up for bulking, I will try to keep my fat controlled - except for the occasional steak or when I don't have time to eat right, I'll have a high fat protein bar or two - to keep from getting too hungry or missing out on some calories.

Today: Got very busy with critical patients when I first walked in to work. Not able to get breakfast so ate a couple of 20/10/2 bars to get me by until we eventually got to eat.

M1.....2 20/10/2 bars.
M2.....Chicken breast, salad, baked potato
M3.....Steak, salad, baked potato
M4.....Will be can of chicken or tuna with mustard, probably with one or two slices of bread.

Totals: P-119g, F-57g, C-140, Cal-1549

Not enough calories again. I need to find some healthy snackage for bulking to keep at work. Perhaps I should keep some protein powder and skim milk at the office.

I hope the complex carbs of the baked potato will give me enough glycogen stores to get a good arm day tomorrow without too much flab storage going on.

Today is a "no workouts" day.

I got to wondering today, since I'm taking every 4th day off and working each body part only every 6th, 7th, or 8th day, if when it it time for a week off (only 5 weeks away) if I actually need to take the time off.

EDIT:

M5.....Chicken sandwich, 1 quart buttermilk.

New Totals: P-185g, F-65g, C-206g, Cal-2149

I had forgotten about fat free buttermilk, 9g protein/serving. 4 servings/quart. I may start adding a cup or two with meals during the day.

[gcs118]

Originally Posted by a_welch503

I got to wondering today, since I'm taking every 4th day off and working each body part only every 6th, 7th, or 8th day, if when it it time for a week off (only 5 weeks away) if I actually need to take the time off.

I've been thinking the same thing since going to a 3 day a week split. I'm only going to take time off when I have to, I'm sick, or I KNOW I need a break from lifting. Otherwise, let the gains roll on

[abarlament]

Nice cuttin di.... whoops, never mind! Eat more!

[.V.]

Originally Posted by abarlament

Nice cuttin di.... whoops, never mind! Eat more!

yeah, I know, still not eating enough. I'm trying though. How in the heck can I eat more than I can physically hold without feeling stuffed and miserable. I'm making myself eat 5 times a day. Trying to get in 6. That's damn hard to do. It's only a little after 1300 hours and I've already eaten 3 times today - 88g protein so far, 5.5g fat, and 40g carbs. I'm about to go lift (hooray, it's arm day - one of the two workouts I actually look forward to) - then I get my big carb load for the day and more protein. I think I'll start adding more milk each day - there should be some GOOD calories that might help some.

Me and my damn weird body - eat steaks and burgers to cut. Now I want to build and it's difficult to eat enough. I really never thought I would have a hard time getting enough calories in during the day. Although, I'm still getting stronger and storing a little bit of fat, so I must be on the right track.

[abarlament]

If it really is how you say, you just physically CAN'T eat more of the foods you are eating. Eat foods that are easier to get down. If you like Snickers bars, eat some. Same with pudding/yogurt/kefir (soft stuff is easier to swallow). Etc. Once you go over maint calories, you will gain fat and muscle anyways.

[Klinger]

Here's a list of high-calorie snacks I hijacked from some Web site about bulking up people who lose their apetites and get too thin (due to medical reasons). I know some stuff is off limits to you, so weed that stuff out. LOL, sorry it's all uppercase, I just cut and pasted:

HARD COOKED OR DEVILED EGGS
CHEESE AND CRACKERS
PEANUT BUTTER AND CRACKERS
SMALL SANDWICHES (don't forget the butter, margarine or mayonnaise!)
CREAMED COTTAGE CHEESE
MILKSHAKES
YOGURT
PUDDING
CUSTARD
HOT OR COLD CEREAL WITH CREAM
CUP OF BROTH-BASED OR CREAM SOUP
CELERY STUFFED WITH CREAM CHEESE, PEANUT BUTTER OR CHEESE SPREAD
FRUIT WITH SUGAR AND CREAM + ICE CREAM
FRUITED GELATIN WITH WHIPPED CREAM
SHERBET
INSTANT BREAKFASTS
GRANOLA BARS

[Cort]

What are you eating that you can't fit more in? Even eating 100% clean I can push 2000 calories no problem. I mean, 7 oz of chicken is like 300+ by itself. Add in 2 cups of veggies and part of a sweet potato and you have over 500 calories in one tiny little meal.

Just shoot for 500ish calories or so every 2-3 waking hours, you should be hungry again by then.

[.V.]

So far I'm up to canned chicken, canned tuna, chicken breast, steaks, salads, green vegetalbes. I've added in bread, baked potatoes, high carb dextrose drinks. I'm adding items gradually and depending on how bad the abdominal discomfort and pain from them is, I'll keep them or exchange them for something else. I'll review the suggestion list and pick some things from it over time. I did get over 2,000 yesterday by adding a quart of milk in the evening. So far today, I'm up to 2 cups with protein shakes. Oh, I'm making a homemade lowfat chocolate mousse with protein this evening for dessert - maybe that will help too. I hope it is better recieved than the whey protein, sugar free chocolate pie I made for the Christmas party. I loved it, but I was the only one who ate any. Everyone knew that If I made it, it was likely made with some kind of "healthy" ingredients.

Oh, BTW - I just had the very best workout that I've ever had in my life. Nothing impressive or extraordinary, but for me - it was GREAT. Everything just felt right. I'll post it when I do my evening log.

[.V.]

04-01-2005

Arms
BB Curls.....................130x3x6
Skull Crushers............110x 6,5,4
DB Curls.................50x2x6, 1x8
Cable Pressdown.....100x1x6, 105x3x4

Cardio...................4 mile walk

Diet
M1.....1 can chicken on two slices multigrain bread
M2.....Protein shake in 1 cup skim milk
M3.....1 can tuna on two slices multigrain bread
M4.....PWO shake, 80g dextrose drink
M5.....PWO shake, 80g dextrose drink
M6.....Hot wings, salad(lettuce, tomato, cucumbers, fat free dressing)

Water - 6 liters

Totals: P-192.5g, F-36.5g, C-217g, Cal-1966.5
EDIT: Ate my mousse - there's another 140 calories - 2106.5 for the day. Looks like some midnight chicken wings are in my very near future. That will be another 20g protein, 10g fat, and like 1g carb.

Comments
Workout - today felt completely awesome. The best I've ever had. Things just felt RIGHT. Performance was no better than expected, strength/stamina gain was about like usual - a few reps here, a few pounds there - nothing impressive. It just felt right - it was as if I could feel each fiber in the muscle working, pulling, contracting so hard - perfect intensity. By about halfway through, I was feeling so good I thought about finding Mike Tison and calling him a sissy. Of course by the end of the workout, my arms didn't want to do anything but shake for about an hour. I actually believed that I was going to get 3x6 on skull crushers the first workout after a weight increase, but it didn't happen - failed at the same point as always 6,5,4. But it just felt right (I can't think of a more descriptive way to put it) while doing them - if I had taken 3 minutes STR time instead of just 2, I may have done it today. Lifting and cardio were too close together. After I got home from work, I had to back in a couple of times before getting my lifting in. I lifted from 1300 to 1500 then did my walk from 1730 to 1830. That is why my two PWO meals were so close together. The extra set of tricep pressdowns was because I started with the wrong weight, did 6 reps, added the right amount, then did my 3x4.

Cardio - softball practice for the kids between the rain storms. I got out and walked 4 miles up and down the road through our ball park while the kids practiced.

Diet - Pretty clean today - until supper time then I had hot wings. 15 grams of fat/serving. I had two servings. I'm still below 20% fat for the day so it is ok. Calories are still slightly below 2000, but I'm having fat free chocolate mousse tonight before I go to bed. It is made with skim milk so there is some protein in it - I didn't add the protein powder to the ingredients. I may try that another day. If I actually get hungry later, there are still 3 hot wings left (one serving). I may have a baked potato later, I don't know. After 6 feedings and planning on a 7th, I'm pretty stuffed.

I calculated my Basal Energy Expenditure based on the Harris-Benedict Equation today. My caloric needs based on my height, age, weight are 1901 cal/day. So I guess considering the fact that I lift to my maximum ability and do cardio, I need to add another 500 or 600 calories each day.

[Xhale]

Awesome Welch!

Btw are you trying to gain as much muscle as possible and/or are you just trying to stay fit and look good?

[.V.]

Xhale, I'm trying to be as strong as possible. With as little fat as possible. The day that my legs couldn't lift my own bodyweight - will NEVER be allowed to happen again. Until that happened, I was happy just being a big fatload.

[Cort]

Damn right. Doesn't it feel much better to be physically capable on a daily basis? Everything becomes so much easier as you get stronger and more endurant.