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  #11  
Old 03-18-2004, 10:30 AM
mattyt mattyt is offline
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Join Date: Feb 2004
Location: Maine
Posts: 111
Default Re: Beginning 13 weeks to fat burning

I'll post my diet from yesterday in hopes that someone might have some comments. Any comments would be great...just tell me if the diet sucks or if I'm on the right track. Here we go:

6:00AM cals p/c/f
3/4 cups oats 225 7.5/40.5/4.5
2 scoops whey 240 42/8/4
1 cup skim milk 80 8/13/0

7:00AM
coffee, 2tbsp half&half 40 0/1/3

11:00AM
1 cup cottage cheese 160 26/14/0
1 tbsp. safflower oil 120 0/0/14

1:00PM
2 servings brown rice 280 6/64/2
8 oz. top round steak 408 72/0/10.67

5:30PM (PWO)
2 scoops whey 240 42/8/4
multivitamin
(dextrose and maltodextrin haven't arrived yet)

7:00PM
12 oz. top round steak 612 108/0/16
romaine w/saff oil & vngr 120 0/0/14
1 sweet potato 185 2.7/43.6/0.2

9:00PM
1 tbsp. saff oil 120 0/0/14
1 scoop whey 120 21/4/2

TOTALS: 2951 cals. 335.2!/196.1/88.37 45.4%/26.6%/27.0%

I think I ate too many calories and too much protein yesterday. Especially the 12 oz. of steak. That's a LOT of protein at 1 sitting; I did drink a lot of water with it, but I'm sure it's still too much (right?).

Too many calories, but at least they all came from decent sources. I'll worry about hitting a specific number of calories once I'm in the habit of eating all of the right foods.

My workout yesterday was biceps/triceps/forearms cycle 1, week 1 from the 13 weeks to fat burning workout. My arms are killing me today. The workout was fun and painful at the same time. My only frustration was during the behind the back dips and reverse wrist curls. On the dips, I started off strong but faded quickly. I'm hoping that next week I will be able to complete all of the reps. I was able to hold the dip for 30 seconds at the end, which was excrutiating.

Today is leg day. Whoopee!!!!

I can hardly squat any weight whatsoever and if I don't use the Smith machine I will fall flat on my ***. I've heard the trick about putting your heels on some plates, and I plan to try that when I'm more comfortable. From reading on this forum, I realize that the Smith doesn't mimic the correct form, but I'm hoping that it's close enough to train me to do it on my own eventually.

Thanks for reading!!
__________________
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Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #12  
Old 03-19-2004, 02:04 PM
mattyt mattyt is offline
mattyt should change his/her status!
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Join Date: Feb 2004
Location: Maine
Posts: 111
Default Re: Beginning 13 weeks to fat burning

Here's my diet from yesterday:

6:00AM cals p/c/f
3/4 cups oats 225 7.5/40.5/4.5
2 scoops whey 240 42/8/4
1 cup skim milk 80 8/13/0

7:00AM
coffee, 2tbsp half&half 40 0/1/3

11:00AM
1 cup cottage cheese 160 26/14/0
1 tbsp. safflower oil 120 0/0/14

1:00PM
1 serving brown rice 140 3/32/1
1 can tuna 191 42.1/4.1/0.8

5:30PM (PWO)
2 scoops whey 240 42/8/4
multivitamin
(dextrose and maltodextrin haven't arrived yet)

7:00PM
1 chicken breast 110 23/0/1.2
4 oz. Quinoa Pasta 360 8/70/4
French Cut Green Beans ? ?/?/?

9:00PM
Did not have another meal...went to bed early and was still full from 7:00 meal

TOTALS: 1907 Cals. 201.6/190.6/36.5 42.3%/40.0%/17.2%

Well, didn't eat so many calories yesterday. I was going to eat another cup of cottage cheese at 1:00PM but I ran out. The usual oil and whey at 9:00PM would have helped both my calorie total and my percentages, but I was stuffed full.

I was mistaken when I said yesterday was leg day; it was actually abs & cardio. Did the abs at home then spent half an hour busting my *** on the stairmaster at the gym. My abs are ridiculously weak.

So TODAY is leg day. Wish me luck.

I'll be visiting family this weekend, so it could be hard to stick to my diet. Not because of temptations, but because of the total absence of any good food.

I might bring my own stuff, and prepare to be heckled by my family.
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #13  
Old 03-19-2004, 02:13 PM
mattyt mattyt is offline
mattyt should change his/her status!
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Join Date: Feb 2004
Location: Maine
Posts: 111
Default Re: Beginning 13 weeks to fat burning

I'll post today's diet too, since I won't be around to post this weekend.

6:00AM cals p/c/f
3/4 cups oats 225 7.5/40.5/4.5
2 scoops whey 240 42/8/4
1 cup skim milk 80 8/13/0

7:00AM
coffee, 2tbsp half&half 40 0/1/3

11:00AM
1 cup cottage cheese 160 26/14/0
1 tbsp. safflower oil 120 0/0/14

1:00PM
1 serving brown rice 140 3/32/1
1 chicken breast 110 23/0/1.2

5:30PM (PWO)
2 scoops whey 240 42/8/4
multivitamin
(dextrose and maltodextrin haven't arrived yet)

7:00PM
.5 lb. grnd turkey breast 240 56/0/2
romaine w/saff oil & vngr 120 0/0/14

9:00PM
1 tbsp. saff oil 120 0/0/14
1 scoop whey 120 21/4/2

TOTALS: 1956 cals. 228.5/120.5/63.7 46.7%/24.6%/29.3%

My calories are a little low, as are the number of calories that are coming from carbs. I was planning on eating the turkey burgers without buns, but I may add whole wheat buns in an attempt to raise my calories and get the carb cals closer to 30%. Is this a bad idea? I know that I shouldn't be having the carbs at night. Am I better off with the rolls, more brown rice, or nothing at all?

Let me know what you think.

Thanks!!!
Matt
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #14  
Old 03-19-2004, 02:40 PM
mattyt mattyt is offline
mattyt should change his/her status!
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Join Date: Feb 2004
Location: Maine
Posts: 111
Default Maltodextrin!!!

Yay! Maltodextrin has arrived! However, I won't have the dextrose until early next week.

Should I put the maltodextrin in my PWO shake even though I have no dextrose? Just follow the Window of Opportunity formula, but disregard the dextrose? Or put in twice the maltodextrin to compensate for having no dextrose?

Please let me know what you would do!!

Thanks!
Matt
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #15  
Old 07-27-2004, 10:42 AM
mattyt mattyt is offline
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Join Date: Feb 2004
Location: Maine
Posts: 111
Default Reset

Alright, I'm reviving my journal. I had about a month there where my diet was screwed and I didn't work out. This week, I've re-dedicated myself to losing some more weight. I've changed up my routine a bit; hopefully that will keep things interesting. I had been doing the 13 week fat burning workout, but now I've got things set up like this:

Day 1: Chest/Back
Flat BB Bench Press ss w/
Wide Grip Pull Downs
Incline DB Bench Press ss w/
Close Grip Pull Downs
Decline DB Bench Press ss w/
Seated Cable Rows
Flat DB Fly ss w/
Hyperextensions

Day 2: Cardio/Abs
Some assortment of crunches, twisting crunches, leg raises.
Whatever cardio I'm in the mood for (jogging, stairmaster, racquetball, etc...)

Day 3: Bi's/Tri's/Forearms
EZ Curl Bar Preacher Curls ss w/
Triceps Press Downs
Standing Inner Biceps Cable Curls ss w/
Close Grip Bench Press
Hammer Curls
Reverse EZ Curl Bar Preacher Curls

Day 4: Shoulders/Traps/Abs
Weighted crunches/twisting crunches
Upright Rows
Front Raises
Lateral Raises
Rear Raises
Cable Shrugs

Day 5: Legs
Leg Extensions
Leg Curls
Leg Press
Squats
Calf Raises

All sets are 12-10-8, except for biceps and triceps, which are 12-10-8-12. The cable shrugs, I'm aiming for something like 30-25-20, and the calf raises I'll probably do like 20-15-12.

If anybody has any constructive criticism concerning this routine, I'd love to hear it. I plan on creating another split and cycling them every couple of weeks.

My short-term goal is to fit comfortably in size 38 pants. Right now, size 42 is just about right, almost too big.

That's all for now, I'll make an entry again tomorrow or the day after.
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
  #16  
Old 07-28-2004, 06:41 AM
mattyt mattyt is offline
mattyt should change his/her status!
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Join Date: Feb 2004
Location: Maine
Posts: 111
Default Re: Reset

Yesterday was supposed to be cardio and abs, but we decided to do biceps/triceps/forearms instead. Not a bad workout, and not much to note, except:

On standing inner biceps cable curls, I guess my arms are too long. My range of motion on this exercise is severely limited. When the weight stacks lower all the way down, my elbows are still at about a 110-120 degree angle. Anything I can do about this, besides doing just one arm at a time or switching to dumbbells?

We had a good time with the hammer curls. Instead of doing 4 sets (12-10-8-12) like we had been planning on doing, we had ourselves a little game of pass. We put very little weight on the hammer curl bar. I went first, and did as many as I could possibly do, then immediately handed the bar to my partner, who went to failure and passed the bar back to me. This hurt so bad. We each took four turns curling the bar. I thought hammer curls were primarily for forearms but also involved some biceps...this seemed opposite for me yesterday. I felt it mostly in my biceps, and very little burn in my forearms.
__________________
http://www.mattysmusic.netfirms.com/baxter/sig.jpg

Height: 6' 2"
Weight (current/starting): 245/290

Day 1: Chest/Back
Day 2: Cardio/Abs
Day 3: Bi's/Tri's/Forearms
Day 4: Shoulders/Traps/Abs
Day 5: Legs

Cutting, then cutting some more.
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