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  #11  
Old 09-28-2002, 02:56 AM
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Default Re: newbuilder\'s first cut

ok, here we go.
Today I took a rest from the gym. I really have been trying to push my muscles to the max each day I go, and I just got too tired to perform at top notch anymore. Just wanted to sleep all day long, then train, then eat, then sleep. I also went and over loaded on red meat proteins - a t-bone steak and a half-pound burger. I ate out both times, but next time I load up on red meat proteins I am going to cook myself. Red meat has a ton of fat, and I am guessing shouldn't be eaten too often. The milestone that I hope to reach today is about to come into play-- 300grams of protein in one day. One more protein shake and I'm there!! I probably will stick to between 200 and 250 proteins for and average, but I just wanted to nail home the point that I need proteins if I am going to layer on the muscle!!
My plan for protein intake will come form white meat chicken breast, lean to semi lean fish, and whey. Occasional red meat (once or twice a week) because of the fat content.

Here I will go over the exercises that I use in the gym, or rather the ones that I feel work for me:

Traps: Barbell Shrugs, behind the back shrugs.

Delts: (Anterior) Military press, behind the neck press, dumbell shoulder press, arnold press, front raises.
(lateral) upright row with arms out, lateral raises (posterior)row to the neck

Triceps:cable pulldown, cable rope pulldowns, skullcrushers, one-handed overhead extensions, kickbacks

biceps brachii: dumbell curls, concentration curls

Brachialisreacher curl

Forarm extensor: Reverse Preacher curl, hammer curl

Forearm flexor: Wrist curls

Forearm: Wrist rollups, heavy weight gripping.

Next week I will do the rest of the body.

Going into week three, here I will review my weekly goals with were I am at today.

Week 1 goal: journal all calories and split up my meals into 6 a day. Get calories per day at 3000. Result: 6 meals 5 days, 5 meals 2 days. Average at 3200.

Week 2 Goal : Split day up into 6 meals, journaling proteins, carbs, fats, and calories. Result:accomplished. Decided to keep calories at 3000 and lower slowly for max muscle preservation. 2 week average - 3012. Right on the money.

Week 3 goal: Keep at 3000 calories. Add in 1/2 hour of running a day. Journal all. Proteins at at least 200 per day.

Week 4 goal: Same as week 3.- monitor weight - should notice a slight decrease.

Week 5: Lower calories to 2800. Cut calories out of fat if possible. monitor weight. Should notice decrease.

Week 6: Same

Week 7 : Lower calories to 2600. Again cut calories of fat and a little carbos. monitor weight -- noticeable weight decrease.

Week 8 : same as week 7.

By here I should have cut about 15 lbs. These plans are a guideline of course. Changes will be made where needed.
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  #12  
Old 09-30-2002, 01:55 AM
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Default Re: newbuilder\'s first cut

after rest, which was much needed, I am back at it.
My first mistake after coming out of a day of rest was overtraining. I went into the gym utterly confused as to what to do, where my intensity level was to be, how much weight to use - concentration was off -- I had no idea what I was doing! Started working way too hard yesterday, too easy today. Calm down, back to the basics.

Exercises

Back (lats) pulldowns, pullups-but i can't do them
back(rhomboids, entire) seated rows, bent over rows
back (lower, entire) deadlift

Traps- shrugs, behind the back shrugs

Neck - 4 way neck machine (sides, front, back)

Those are the exercises I used
here are the new foods I got:

celery
cucumber
brussel sprouts

Started adding in some cadio yesterday. Only running for 15 minutes to start to avoid shin splints. Gradually push it up to 30+.
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  #13  
Old 09-30-2002, 09:13 PM
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Default Re: newbuilder\'s first cut

adding in abs to my journal today.

Stomach crunches
Standing twists
Oblique twists
Weighted abs machine
hanging knee raises

My grip is not strong enough to to a useful amount of hanging leg raises, but I practice each time.
Working on pullups.

note: my abs were already sore before ab day. I seem to get a good ab workout from lifting on other days.

Continuing with added cardio - ran 15 minutes again today. Want to go for a half hour a day. Tomorrow I will try running for 15, walking for one or two, and then finishing off the half hour. Gradually work myself up - and in a very controlled manner.

My workouts in the gym seem to not be as intense because I know that cardio is ahead. I think that is ok for this week. Until I can get the added cardio down pat - I think that will be the case. When I get cardio down, I will be able to up intensity again. Keep working on the fundementals in the gym -- perfect form specifically.

cooked chicken breast today, easy to cook, and probably the best source of protein for a diet.

I am now burning more calories a day than I consume. My weight is at 205 lbs. by the gym scale.

Keep pumping.
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  #14  
Old 10-06-2002, 08:05 PM
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Default Re: newbuilder\'s first cut

Stats :
5' 10"
205.5 lbs

these are my stats -- Same as last time -- hopefully more muscle dense.
All diet techniques I have attempted since I started posting have not worked.

My new plan will be very simple.

goal -- 199 lbs.
How I am going to get there:
1.No eating out for one month - including sodas.
2.Add cardio 4 times a week.

This is a loss of 6.5 lbs. of fat.
__________________
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"Your waist size should never go above a thirty-two"-Mom
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  #15  
Old 10-09-2002, 01:44 AM
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Default Re: newbuilder\'s first cut

Short term goal - 199lbs.

5'10"
204lbs.

Today I weighed in a 204 lbs before workout. I have been doing all of me weighing in before workout. "Off the street" weight I am calling it.

So my range since I started keeping track is as follows: 205lbs, ?, ?, 209, 207, 206, 205.5, 205, 204.


I Have been doing a regular workout for 1 hour followed or combined with cardio.
I have been doing all of my cardio on a crosstrainer.

These are my calories burnt ranges for the crosstrainer so far: 830, 500, 625, 300.

Each cardio session has been split up into two or more smaller sessions, no more than 20 minutes a piece. I have been doing this in order to keep my control and technique steady.


I expect to reach 199lbs. in 2.5 weeks (but I probably will try to reach it faster!).
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
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  #16  
Old 10-09-2002, 10:31 PM
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Default Re: newbuilder\'s first cut

Short Term Goal:

199 lbs.
Current Stats
5'10"
205 lbs.


So my range since I started keeping track is as follows: 205lbs, ?, ?, 209, 207, 206, 205.5, 205, 204, 205.

Today did cardio combo - crosstrainer and treadmill
total of 825 calories burnt + chest workout


These are my calories burnt ranges for cardio so far: 830, 500, 625, 300, 825.


Note: Coming more in tune with my body and less in tune with "catching up" to the other builders in the gym. I realize that my body type is smaller than most of the others - but has more endurance. These are my genetics.

Whey Protein makes me sick. Cutting back on it whenever possible.
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
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  #17  
Old 10-10-2002, 10:08 PM
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Default Re: newbuilder\'s first cut

Short Term Goal:
199 lbs.
Current Stats

5'10"
204.5 lbs.

So my range since I started keeping track is as follows: 205lbs, ?, ?, 209, 207, 206, 205.5, 205, 204, 205, 204.5

Today I did Traps and Neck exercises. Probably the one area that I still haven't gotten a decent feel for - (besides the entire lower body). What a cool one to work! Realizing my range of motion during my shrugs.

Cardio on Treadmill and crosstrainer. Taking it easy on the treadmill to avoind shin splints.

These are my calories burnt ranges for cardio so far: 830, 500, 625, 300, 825, 550.



__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
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  #18  
Old 10-11-2002, 02:50 AM
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Default Re: newbuilder\'s first cut

Animal's Nutritional Advice
__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
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  #19  
Old 10-11-2002, 04:12 AM
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Default Re: newbuilder\'s first cut

2000 calorie and 1000 calorie diet

5 meals a day


Protein = 175g
Carbs = 200g, 30 g
Fats = 60g, 20g


1000 calorie diet

Protein = 175 = 700 k
Carbs = 30 = 120 k
Fat = 20 = 180 k


Meal #1

1/2 cup of oatmeal
6 egg whites

Protein = 21
Carbs = 30



Meal # 2

2 Whey protein

Protein = 44
Carbs = 0


Meal # 3

1 can of Tuna fish
Small side salad

Protein = 33
Carbs = 0


Meal #4

8 oz Lean Meat
Small salad

Protein = 50
Carbs = 0

Meal #5

1 Whey Protein

Protein = 22
Carbs = 0


Total
Protein = 170
Carbs = 30
Fats = 20?


2000 calorie diet

Protein = 175g
Carbs = 200g
Fats = 60g


Meal #1

1/2 cup of oatmeal
6 egg whites

Protein = 21
Carbs = 30



Meal # 2

2 Whey protein

Protein = 44
Carbs = 0


Meal # 3

1 can of Tuna fish
2 Slices of Whole Wheat bread
Small side salad


Protein = 33
Carbs = 33


Meal #4

8 oz Lean Meat
Small salad

Protein = 50
Carbs = 0

Meal #5

2 Whey Protein

Protein = 44
Carbs = 0








Revision #9
__________________
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"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
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  #20  
Old 10-11-2002, 05:21 AM
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Default Re: newbuilder\'s first cut

__________________
-for L&J

"Children...need to hear about their parent's faith. They need to see that faith in action, and they need to know the miracles that result from it."

"Your waist size should never go above a thirty-two"-Mom
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