Gibbster's Amazing Race......can he do it? (Tips appreciated) - ABCbodybuilding

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  #1  
Old 07-24-2003, 12:38 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

Ok.....I'm challenging myself. 30lbs in 3 months.
I want to drop to 190lbs by October 31st.
The only place I really have much bodyfat is around my waistline.

Age - 26
Height - 5'7.5
Current Bodyweight - 224lbs
Bodyfat* (according to Tanita, no athletic mode) - 34%

Waist - 38"
Chest - 47"
Biceps - 17.25"
Forearms - 14.5"
Neck - 17"
Calves - 17.25"
Thighs - 27"

* The Tanita reading isn't accurate as I don't have the Athletic Mode. The handheld bodyfat testers show me at 25% which I think is more accurate.

__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #2  
Old 07-24-2003, 12:50 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

I'm doing a program designed to add 50lbs to your bench. I know some of you are thinking it isn't possible to do that while dropping bodyweight but here's my synopsis:

Lifted for 12 years.
in 95 I broke my knee playing soccer so I decided to quit soccer and go hardcore with the bodybuilding.
I was 145lbs at 18. Within one year I gained 30 lbs.
Then I did a cycle of creatine. Gained 30lbs in 3 months [img]/forum/images/graemlins/ooo.gif[/img]
I think that gain came due to my better diet, age, change in lifting style, and creatine all combined.

All was going well....I gained another 5 or so lbs in the next year and started to gain some real strength. At this point I'm at 210lbs and around 15% bodyfat.
Then I injured myself.....bicep tendonitis VERY badly.
I sit on my butt for 8 months waiting for it to heal. get fat, lose a LOT of strength. So I try come back.....again the pain returns. I did this a few times before learning how I could do my workouts with different stretching techniques and warmups.

So here I am....at the above stats. I think given the fact that I had a lot more muscle at one point should be of great benefit. The add 50 bench program will put my bench back where it was in Nov 2001. I figure that's do-able while cutting bodyfat.
__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #3  
Old 07-24-2003, 12:57 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

Diet is Body For Life type diet. 6 meals a day.
3 shakes a day made with one scoop MyXCel (10gr Carbs, 5gr Glutamine, 20gr Protein) and one cup Skim Milk.

Meats are Chicken Breast, Salmon, Beef Steaks
Other protein source - Cottage Cheese for breakfast every day.

Carb Sources:
100% Whole Wheat Bread
Brown Rice
Apples

Supplement with:
5gr Creatine per day
2 Centrum Protegra vit's per day
Lakota Joint Care supplement
800 IU's Vit E
2000mg Vit C


Workout 4 days a week. Cardio 2 days a week.
Saturdays are cheat day.....eat like a madman.
__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #4  
Old 07-25-2003, 12:24 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

Ok....already a setback.

My training partner's wife went into labour yesterday. They stopped it as she's premature by a couple weeks but there's be no time for him to train for quite awhile now. (He figures a month or so)
Also..... I checked my bodyweight and fat % yesterday (checked on a handheld tester - 25%). Nothing's moved after 2 weeks of strict dieting so here's the new plan:

Drop the BFL diet and start counting calories (hate it...always try to avoid it) At least I won't be wasting any more weeks.
Switch up the workouts. No spotter now so I have to go back to DB lifts in most everything. I'll do 3 days a week and 3 days of cardio per week.
__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #5  
Old 07-27-2003, 02:27 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

Ok.....final plan....starting tomorrow.

Going to follow the 13 week plan on this site. Bought all my groceries and supps yesterday.

In 2 different formulas, my Calorie estimates are at 3200 so I'm going to start with that and see what happens.
I'm going to start at 40-40-20 and see how that goes.

It's been a looong time since I counted cals and weighed food etc....

__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #6  
Old 07-29-2003, 02:52 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

After much discussion with members of this site and my own instincts.....I'm going to drop the cals to 2500 to start.
I'm also going to try a 33-33-33 Macro in hopes of keeping Test Levels a little higher with the higher fat content.

Supplmenting with Chromium. Going to drop the creatine for now as my insulin levels are going to be low. Taking 15 gr Glutamine per day instead.

Going to look over the 13 weeks workout program tonight and see if I want to give that a shot as well.
__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #7  
Old 07-31-2003, 01:19 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

Well......from Mon to Thurs.....I'm down 3 lbs and 1% bf.

This equates to being all fat so all is going well.

On the downside......this coming weekend is the biggest soccer tournament of the entire year and we;re going to be staying out of town. We'll be at the tournament all weekend where the cuisine is going to consist of Burgers, Fries, Soda's and Potato Chips. Not looking forward to having that selection of food.

I'm actually surprised I lost any fat at all this week. I started the week with my cals set too high and after much discussion with various members I dropped it by 500.
After that I haven't really had time to put everything down on paper again. I've been doing quick math for my meals just looking over the original plan and guessing how much to eat and weighing it out.

I'm sure the difference in food choices is helping as is the Chromium.

Anyway.....Next week will have to consutite day 1 again. I'll have a solid lifting program in place by then as well.

__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #8  
Old 08-06-2003, 12:57 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

Okay, tried the 13 week hardcore Workout last night. What a fantastic workout! Unfortunately I can't do it with my limited equipment (I work out at home)
I only have one set of DB's which made the Static Strip Sets very difficult and I didn't have enough weights to load both the DB's and a bar for Supersetting.
Also, my bench is set up so you insert the lat tower into the end of the bench. It gets in my way when doing bench presses.

I AM going to take some of the principles of the program and use them though becuase I loved the way that workout felt. It was just too frustrating with what I have and I feel it took away from some of my excersizes.
__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
  #9  
Old 08-06-2003, 02:01 PM
mama2Six mama2Six is offline
mama2Six should change his/her status!
Middleweight
 
Join Date: May 2003
Location: Michigan
Posts: 780
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

Hey Gibb!
Can't you get a cheap pair of callipers online? Those BF scales are CRAP!!!
Can you post a smaple diet? I am looking into doing the 13 week plan and need somke ideas :-)
Amy
__________________
1 Corinthians 9:24-27 Remember that in a race everyone runs, but
only one person gets the prize. You also must run in such a way that you
will win. [25] All athletes practice strict self-control. They do it to win a
prize that will fade away, but we do it for an eternal prize. [26] So I run
straight to the goal with purpose in every step. I am not like a boxer who
misses his punches. [27] I discipline my body like an athlete, training it to
do what it should. Otherwise, I fear that after preaching to others I myself
might be disqualified.

  #10  
Old 08-06-2003, 04:35 PM
Gibbster Gibbster is offline
Gibbster is piling on the weights!
Light-Heavyweight
 
Join Date: Dec 2001
Location: BC Canada
Posts: 1,905
Default Re: Gibbster\'s Amazing Race......can he do it? (Tips appreciated)

I have a set of calipers but I really don't know how to use them to any degree of accuracy.
I followed the article from this site and came out to 13% which I know is too low.
I'm thinking of picking up an Athletic Tanita Scale which, while not entirely accurate, will be a good marker each week.

I think if you take the reading first thing in the morning after you go to the bathroom they should be fairly consistant.
__________________
5'6
Current - 207lbs @ 17% bf
Operation Strength
Running 5x5 to start light bulk.

You are born frail & weak, you die frail & weak..... what you look like in between is up to you.
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