Jgriff's HST Journal

[jgriffith]

Ok, I finished my workout today and felt great. Actually felt a lot better today than monday even though the weights were a little more. I dont think I was feeling all that great on Monday. I kept perfect form in all of the exercises and really focused on working the muscle that I was supposed to be. I can still feel it in my back and traps. My traps have always improved the fastest, I think if I worked them hard enough they'd reach the top of my head and I'd look like a freak probably not though and thats a good thing. Funny how you sweat the most doing 15 reps even for only 1 set. I find that I get more of a burn with the 15's. 5 reps feels like I'm getting crushed, I actually like that feeling better, this just hurts! But no minimal pain no gain.

My mom wants to join the same gym as me and would like me to help her lose a few so I think I might be going back in there with her tonight. That'll be better because my workout will have already been over and I can focus on teaching her the right way to do things. She's lookin to be a hot momma by Jamaica too so we'll see what I can do with her. She gets too weak at night however and likes to rummage through the cupboards for a tasty morstle. I'll be in there with a ruler to whack her if she gets outa line.

[jgriffith]

Workout # 2 (80% of 15 rpm)

Exercise lbs
Incline DB: 50
Curls DB: 30


Lat Raises: 15
Lat PD: 110


Bent Rows: 50
Shrugs: 60


Flat Bench: 135
Rear Delts: 20


Skull Crushers: 50
Seated Row: 110

This was what my workout consisted of yesterday, I ran on the treadmill for 8 minutes at a fast pace, Just wanted to get my heart rate up and work up a good sweat, so I was going all out. I threw in 15 dips at the end of the workout just because. Felt good.


Today I'm going to do some abs, decline crunches, janda situps, bicycles, whatever i feel like and then I'll do some more running, will post later.

[jgriffith]

I'm ironing out my diet now and am trying to figure out how many calories I'll need. I'm trying to cut right now so i'm not quite sure how low to go, i was thinking 1800 would be low but I'm not sure...

Advice would be much appreciated...

[atherjen]

what are your current stats again? 1800 is quite low. how many calories do you consume now on a daily basis(approx).
thats soo awesome that you are going to help your mom too!

[jgriffith]

6'3" 245 lbs, i've been on a pretty low cal diet, I just havent figured it exactly, my guess is around 2000-2500 cals...

I just ordered some calipers, should be here monday so that'll be a better way to figure any transformation besides the mirror

[atherjen]

thats all that your eating for maintenance?? I eat that alone just to maintain my weight. do you have a slow metabolism?
to cut you should aim for approx 12X bodyweight for calories.

[jgriffith]

no no no, thats not for maintenance, thats what I've been doing lately....and I dont have a slow metabolism, Ive just been awful first semester at school, I'm finally getting back into things and would like to get back to a respectable weight for me

[atherjen]

Ohhhh ok. I was going to say! that is a good range for cutting. at your weight though I would not go below 2300cals. and Id also suggest that with going so low cal so long to have 1 day a week with increased calories a lil over maintence, perferably in the soucre of carbs. this will help to boost your metabolism again and prevent it from slowing, decreased leptin levels, slowing of thyroid output, etc. the body adapts to things very easily, so by adding in one day of eating more your going to shock it and increase fat loss again

[jgriffith]

Atherjen:thank you so much for the advice, i really appreciate it, tommorow I'll post my diet and we'll see what I'm working with. Great point about the increased calories for a day, I'll definitely give that a shot and let you know how its coming. Time to go for a run, thanks again.

[atherjen]

your more than welcome. no need to thank me, anytime
have a good run!

[jgriffith]

Time for a little morning update. Had a great run last night really worked up a good sweat. Spent some of last night working out a diet plan for today, ended up around 2150 calories, looks fairly good but it seems like its missing something I'll post it at the end of the day and let you all be the judge of it.

Workout 3 of my HST so I'm looking forward to that. I do miss lifting everyday but I think that this will be effective so I'm going to stick with it. I'll post my lifts and diet later on, ciao.

[jgriffith]

Diet Plan for February 20, 2004

Calories/Protein/Carbs/Fat

Meal 1:

6 egg whites 102/24/0/0
Dry Toast 70/4/16/.5
4 oz Chicken 112/19/0/2.85
Protein Shake 200/32/15/1.5

Total: 484/79/31/3.35


Meal 2:

Chicken Sandwhich 252/27/16/6.2

Total: 252/27/16/6.2


Meal 3:

Tuna 150/32.5/0/1.25
2 wheat bread 140/8/32/1
Protein Shake 200/32/15/1.5

Total: 490/72.5/47/3.75


Meal 4:

Chicken Sandwhich 252/27/16/6.2


Total:


Meal 5:

6 egg whites 102/24/0/0
4 oz Chicken 112/19/0/2.85
1/2 cup Green Pep 175/9/35/1.5
Dry Toast 70/4/16/.5

Total: 459/57/51/4.85


Meal 6: (Post Workout)

Protein Shake: 200/32/15/1.5

Total: 200/32/15/1.5



Daily Value: 2137/246.5/176/25.85



A critique would be much appreciated.

[atherjen]

hmm first I notice TOO much bread! I see 7 slices! Id limit this to 2 per/day and add in old fashioned oatmeal, brown rice, sweet taters, etc. adding in more fiberous veggies is a good idea too.

your protein intake is all scattered too. TOO much in one meal and not quite enough in another.
ex: meal 1 has 79g!!! and meal 2 has 27. try and divid them up more equally.

is meal 6 your last meal of the day after training? you NEED more carbs after your workout.15g is not near enough! swap the carbs in one of your other meals and add some in here.

you also need some healthy fats in there somewhere! 2 TBLS/day should suffice. olive oil, flax oil, fatty fish and/or fish oil caps, Udos oil, natural peanut butter, nuts/seeds(in moderation).

[jgriffith]

I knew that it was off in some areas, I'll see what I can do to adjust that, I was just trying to get the calories down somewhat, but I see what you mean. I'll try to pick up some of those fish oil caps, I need to hit up the grocerie store tommorow my house has nothin right now.

thanks once again for the advice jen, this is exactly what i needed, I'll work on it tommorow cuz i dont have time to tonight cuz i'm goin out . What do you think about the overall totals? to much to little??

[atherjen]

your welcome
well make small changes as you can. thats the idea of successful dieting.
I think your totals are a lil low for your bodyweight. aim for 2300 cals at LEAST. if you add in 2 TBLS of healthy fats, it'll bring the calories up to where they should be!