a_welch503 WORKOUT JOURNAL

[.V.]

CDL (Conventional Deadlift) - as opposed to SLDL (stiff legged deadlift) which I do on leg day.

Thanks for that on the shrugs. I've lost about 40 lbs of ability there when I took the month off (unwillingly but no choice really). Now I want it back.

[.V.]

11-01-2005

Chest
Flat Bench........150x3x4
Incline Bench.....130x3x4
Decline Bench.....140x3x4

Abs
Cable Crunch.....100x3x10
Crunch...........100x3x10

Cardio
Walk.....5 miles
(Started out running but my knees hurt too much - the weather is changing. When it settles into cold they should stop)

Diet
P-173g, C-61g, F-50g, Cal-1386. Looks like I get a plate of chicken wings later tonight after all. I can't believe those things have 30g of fat in 8 pieces (4 wings). I keep coming up short on calories.

Comments
Today felt pretty good. I'm going to start adding reps on all chest exercises next time. Especially the incline and decline. Flat isn't shaky - good control pos and neg, but still didn't feel quite as strong as incline and decline. I'll be adding weight to ab exerciese next time.

[AndrewH]

those are some nice lifts man..and the diet rocks! keep it up bro

[.V.]

AndrewH, thanks - but they've got a ways to go before I'm back where I was. But as usual, I'll keep trying.

Andy,

Looking at your daily calorie totals makes me hungry.

[threenorns]

add sardines canned in oil.

heinous stuff, but it's good for the calories and full of all those wonderful fishy type oils everyone's raving about.

blech.

[maverick]

Holy crap, those calories are low. I'll have that much in me by 1:30!

[gcs118]

I'll have that much in me by the end of breakfast

[.V.]

Yeah, but that was with 9 meals. # 10 before bed got it up a little more. I ate 8 pieces of buffalo wings. 40g protein and 30g of fat. Only 6g of saturated fat though. It's hard to get enough in sometimes. When I switch back to a bulking diet, I'll increase my protein shakes to 40g each instead of 20. If that doesn't do it, I'll start making them with milk - that'll up it to about 60g each. There is only so much time in the day for eating and so much room in the stomach for food.

One thing to add...I need to borrow some of our strongmen to work with me on my woodpile. I was out splitting hickory yesterday and was having to hit it so hard to get it to split that the handle in my splitter, maul, wedge, whatever you want to call it splintered. I'm going tomorrow to pick up a new fiberglass handle. That was about 30 minutes of swinging the splitter then another hour of carrying wood to the back porch - about 32 trips.

[tim_mcf]

That's really not much calories. I'm at that point by about 3:00 pm, and I'm trying to cut. You keep making comments about how you feel weak, how you're not lifting very heavy weights - I bet the diet is the problem. Maybe you should post exactly what you eat and when and get comments from people.

[.V.]

Good idea.

Here it is - and this is pretty much every day.

M1.....either 2 eggs with 3 oz sausage or pork tenderloin OR 2 scoops whey.
M2.....20g protein, (sometimes 32g dextrose), Preworkout
M3.....20g protein, 32g dextrose, 5g glutamine, 5g creatine (postworkout)
M4.....1 can of tuna, lettuce (enough to make a big tuna salad), sometimes tomato. (30 minutes post workout).
M5.....Chicken breast or Steak with some kind of green vegetable
M6.....20g whey (preworkout)
M7.....20g whey, 32g dextrose (post workout)
M8.....Chicken (or more tuna) with salad or other green vegetable (30 minute post workout)
M9.....Either chicken breast, fish(not often), steak, or 1/3 lb ground chuck or round with a green vegetable.

If calories come up short and if I'm hungry about 9 or 10 pm I'll put some hot sauce chicken wings in the oven and eat those (usually 8 pieces). This adds another 40g protein and 30g fat.

[threenorns]

andy, i hate to break it to you, hon, but that is NOT ENOUGH.

holy hannah - i eat more than that and i'm losing weight at 5'2"! i think what's happened is your mental image hasn't kept up with the realities of your new physique - you're not a 300lb shlub any more - you're an athlete.

EAT like one, dammit.

[.V.]

Guys and gals, that's count them 5-6 whole food feedings a day. Then at least 4 protein shakes a day. When can I get more and where the heck would I put it?

I guess I could start adding gobs of mayo to everything. I really love that stuff. And yes I know that while cutting the extra fat - even the saturated fat (the stuff we store around our middle) is 9 calories/gram of energy and power making stuff. But I'm just trying to eat "healthy" ya know.

Oh and one more thing - when I make up for the time off and am ready to start bulking, I'll be adding probably 2 baked potatoes and 1 bowl of brown rice a day.

[threenorns]

well, let's look at it: "a" can of tuna - make it two canned in soya oil, take longer to eat it. "a" chicken breast - make it three or four drumsticks. "2 eggs" - i eat four every day. where are the grains? add sweet potato in there, peanut butter, sardines in oil. "3 oz sausage" - have six.

don't do it all at once, start one meal at a time - oh - and unless you're still cutting fat (doubt it), you need complex carbs at breakfast - add a bowl of oatmeal.

[tim_mcf]

M1.....either 2 eggs with 3 oz sausage or pork tenderloin OR 2 scoops whey.
Either go to 4 to 5 egg whites or add an egg - how about a slice of dry toast? Glass of milk?
M2.....20g protein, (sometimes 32g dextrose), Preworkout
plus a banana
M3.....20g protein, 32g dextrose, 5g glutamine, 5g creatine (postworkout)
M4.....1 can of tuna, lettuce (enough to make a big tuna salad), sometimes tomato. (30 minutes post workout).
glass of milk
M5.....Chicken breast or Steak with some kind of green vegetable
And some sweet potato?
M6.....20g whey (preworkout)
M7.....20g whey, 32g dextrose (post workout)
M8.....Chicken (or more tuna) with salad or other green vegetable (30 minute post workout)
starch...potato, sweet potato, brown rice
M9.....Either chicken breast, fish(not often), steak, or 1/3 lb ground chuck or round with a green vegetable.
starch...potato, sweet potato, brown rice

I sense that you're trying to go way low on carbs. Didn't you once tell me that "fat isn't the devil"? The same thing applies to POTATOES, ya goof! If not, what's wrong with a glass or two of cool, delicious milk?