I have made a few changes and will track the progress over the next two weeks. I plan to lose at least 2 lbs fat in the 2 weeks and keep strength the same or add some.
-Add a scoop of Metabolic Drive to breakfast
(increases the amount of protein and calories at breakfast)
-Add more fish oil back into my diet (I ran out and slacked on getting more for almost a month)
-Switched my workout from 8PM to 5:30PM (started this right before my trip and had good results.) This allows me to time my carbs differently. Now instead of drinking Surge and going to bed, I drink Surge then have a small meal before bed. This keeps my carbs intake to WORKOUT TIME ONLY. All other carbs are from veggies or nuts. I also have more energy at 530 than I do at 8.
-Use Metabolic Drive (casein) instead of whey before bed.
The diet change has also dropped by approximately 300 calories from my previous intake.(using fitday)
-I have upped the amount of cardio to 5 days a week twice a day. (previously 3 days a week once, sometimes twice a day) I saw myself slacking and want to now hold myself to morning cardio EVERDYDAY. (1/2 hour fasted in the AM, and 1/2 hour at night directly after my lifting.)I’ve noticed on days where I do morning cardio I have more energy during the day and then sleep better at night.
I am also going to add in arms and light shoulder work on “off” days from Rippetoes. Nothing hardcore, but members had been commenting on my lack of arm development. I agree. I also notice my shoulders are not getting any wider.
Lunch: Tuna in salad dressing, Large Raw salad (no dressing)
Snack: PB shake
Workout: 1/2 during, 1/2 slammed after last set.
Dinner: Pecan crusted salmon, 1 cup fresh cut green beans.
Before Bed: Scoop of Metabolic Drive.
Totals: Cals: 2439 Pro: 244 Carbs: 111 Fats: 115
Lifting: (rippetoes suggests dropping weight and re-building when experiencing a stalling. I am going to try this since I have practically taken 2 weeks off.)
Squats: 1: 95lbs 2: 115bs 3: 135lbs 4-6 185lbs
Bench: 1: 95lbs 2: 115lbs 3: 135lbs 4-6: 140lbs…Immediately followed by 5 sets of 10 push-ups (1 min rests)immediately followed by 3x12 incline press with 35lb dumbbells.(1 min rests)
Deadlift: 1: 135lbs 2: 165lbs 3: 185lbs 4: 205lbs
Crunch: 3 sets holding 20lbs.
Cardio (6AM) 30 min bike
(630PM) 30 minute bike.
Obviously my bench is my weak link. I recently read Dave Tates bench article and have incorporated some of his tips into my benching form.
“Or if you want a simple method. Be able to do 3 sets of 135 x 10, then 1 set of 145 x 10. Once this becomes easy 155 for 3 sets of 12, and then 175 x 10. ( twice a week )”-
I like the sound of this method. Should I keep the push-ups while trying this?
Sorry for the long winded post, just want to get my “ideas on paper”.
Sure why not, in the end you can view the push-ups as a way to do your final flushing of blood through your chest. Until you get to 100 I can’t bring up the 200 pushup after-workout. Though this is kind of just a sadistic way to squeeze out every inch of work and determination out of you.
Though taking a break from it for a few weeks isn’t bad either. Switching stuff up every so often depends more on how effective you are at applying yourself to the other tasks you choose to add to your menu.
Dinner: Large bowl of old fashioned oatmeal (1 cup oats, 1 skim milk, 1/2 cup berries, 1 scoop whey protein powder)
Before Bed: Scoop of Metabolic Drive in 8oz skim milk.
Totals: Cals: 2439 Pro: 253 Carbs: 189 Fats: 77
(I went over what I normally will consume for carbs.)
Lifts:
Squats: 1: 95lbs 2: 115bs 3: 135lbs 4-6 185lbs (these felt SUPER heavy today. I cant tell if its because I’m just getting back into things seriously again or if all the cardio is too much.)
Bench: 2 warmups with 95 lbs…3x10 @ 135lbs then 1 set at 145lbs (only hit 4 full good form reps of 145) followed by 5 sets of 10 push-ups.
Deadlift: 1: 135lbs 2: 165lbs 3: 185lbs 4: 205lbs
Crunch: 4 sets holding 20lbs.
Skipped the after workout cardio because my legs were BEAT.
Weighed in this morning and everything is going according to the plan. I was down 1 pounds 4 oz (according to the scale). I also read a few paragrpahs that I want to post for other newbies who are getting frustrated. It is in the beginners stickies and is by Dave Tate:
Things Not Coming Easy for You? Get Over It!
Are you worried you’re not progressing fast enough? Well, you know, I’ve never been approached by a person who was worried he was gaining too fast.
Look, there are those who can gain strength just by looking at weights. I’ve seen the type and nothing pisses me off more. These guys show up to train once a week and grow like weeds. You know what? It�??s not me and I’ll bet 1000 to 1 that it’s not you either!
Take what you get and keep working. It’s the one who trains the smartest who’ll last the longest, and in time your day will come. The road is never easy and it may take a few years to put ten pounds on your bench if you’ve been training for awhile. (I’ve walked this road.)
If it was easy, everyone would be doing it. This isn’t an easy game for anyone, even the guys who progress quickly. This is because it all slows down in time. It just happens to be different times for all of us. If you can�??t handle it, then try the Stairmaster and stay the hell out of the weightroom! The rest of us have work to do and don�??t need your negative ass in the way.
Lunch: Chicken Breast with sweet peas and diet Pepsi
Snack: PB shake
Workout: Surge
Dinner: Turkey meatballs, cucumber salad, pasta with sauce.
Before Bed: Scoop of Metabolic Drive in 8oz Carb Countdown milk.
Totals: Cals: 2624 Pro: 233 Carbs: 141 Fats: 130
Lifts:
Squats: 1: 95lbs 2: 115bs 3: 135lbs 4-6 185lbs Felt MUCH better today. Finished all sets ATG
Bench: Warm-ups with 95. 3 sets of solid bench @ 135lbs. 4 reps at 145. Used a spotter for the rest of the 145’s. 50 pushups. felt like my chest was going to explode. came very close to smashing my face during push-ups.
Dinner: small bowl of oatmeal with blueberries, scoop of whey.
Before Bed: Scoop of Metabolic Drive in carb countdown milk.
Totals: Cals: 2887 Pro: 306 Carbs: 125 Fats: 131.
I have been counting all green veggies all along. I read some articles today that suggested not counting them. Is it better to leave them out and only count carbs from other sources?
Crunches: Changed it up a bit and did 5 sets of reverse crunches
Nightly walking: 45 minutes:
I didnt track my diet today for various reasons. I stayed consistant for 90% of the day but had some toast with jelly as a snack about an hour after my workout.
Thanks for the tips. Didn’t get time to post yesterday but I got my workout in and diet was good.
Right after my chest workout today I had a muscle spasm in my lower back and quit right there. It feels fine now but I didnt want to push it in the gym and risk it.
I’m starting to see the 3 month results everyone told me to wait for. The fat isn’t coming off as fast but I (and others) can see the improvements elsewhere (more shape all over)
I plan on taking pictures again next week and posting them up.
Every single rep felt like my best. I’m starting to get this whole mind in the muscle thing. I used to do a rep and concentrate on 50 different things at once (form, breath, “this is heavy”, 3 more reps…) Now all I think about is the rep that I’m on, and how much I love it.
Bench: sets 1-3 95lbs x 8 (warm-up) Work sets: 135x10. all completed no spotter. 50 pushups
Deads: 1: 135lbs 2: 165lbs 3: 185lbs 4: 210lbs…these felt SOLID. I have almost all the strength back that I lose while I was away.
Squats: 1: 95 2: 115 3: 135lbs 4-6 190lbs (5 more pounds and ill be where I was before I left.
Cruches: I started to do some lying leg raises in addition to the decline sit-ups.
30 min cardio after workout.
My diet today kinda sucked. I “snuck in” too many carbs and junky foods today. At work my boss brought in home made salsa with corn chips and I “tried” a whole handful of corn chips.
Then after work my girlfriend made cookies (shes knows Im trying to lose the gut and does this anyway)
So of course I “tried” three of them.
Took some pics today and tried some different shots. It’s difficult to see the definition coming in without a tan, however I am positive changes are being made! My legs are making the best progress, and my chest is starting to come around. The spare tire is definitly the last thing thats going to go. I can tell in just a few more weeks I’m gonna be ready to start adding that quality mass I have been waiting for. I almost want to just jump to it now but I’m not quite there!
I think its time to amp things up mainly because unless you drastically decrease carbs I feel like you have some extra gas for some cardio work. For the next month I want you to dedicate 2-3 days a week of run/walking 45minutes to an hour. Run for as long as you can using any method, backwards, sideways, hell play mind games and focus on only landing on cracks in the sidewalk. But I think its time you started to upgrade your cardiovascular side.
But the concept is outside away from the gym, no digital display. Run til you can’t anymore and walk til your damn well ready to run again. Either way you are not allowed to think about home til 50-55 minutes have passed. Presumably this would be done in your neighborhood or somewhere where you won’t get mugged.
I didn’t mention before that these are only the work sets. I do three sets of warmups then do the heaviest load.
Kinein (and anyone else who is reading/following this)
I have some questions about the cardio. Maybe I have been misleading by what I meant by ‘cardio’ because this was one hell of a cardio session.
Up until this point my cardio has been steady state incline tread walking or some biking.
I did exactly what you said today and did the run/walk for an hour. (total time was about 65 minutes)
I ran for about 13 minutes straight and started getting cramps and was very winded. (obviously my cardio sucks). I walked until I could breath and started running again. This was repeated about 3 times.
The questions I have are…
-How should I try to progress with this?
Try to run longer before walking each time? Run the same course but faster?
-How should I time my last couple of meals?
Today I lifted, drank Surge, went running,(without resting after lifting) and now I don’t want to eat at all! I am just super thirsty but not hungry. When I finish the cardio I get back at the time when I would be eating my after workout meal. (I would typically be done lifting for an hour or so) and I am NOT ready to eat now.
Should I keep the carbs low in my last meal like I normally try to do?
-Should I worry if this will have a negative impact my squats? I want to keep progressing and adding weight to the bar, but the way my legs feel now…I wont be ready to squat heavy tomorrow.
I am going to read through the cardio roundtables and try to answer some of this stuff for myself but would like your input as well.
I accept your dare to do 51 pushups haha! I get the point though I need to start pushing myself harder.
Thanks so much man, this is really helping me (and hopefully others) a ton.
Don’t think about it, when I mean run til you can’t I mean run til you can’t. Walk til your damn well ready means walk til your damn well ready. Overtime this will improve as your body adapts, this is meant for a period of a consistent month. Then you can or should do a once a week one mile test for a month every 2-3 days. It can get very complicated if you want it to but I think working on fundamentals and learning not to let any specific #'s or benchmarks nag at your psyche is key. Plus as always tuning your mind with your body. Knowing yourself better each breathe and each movement.
This would be seperate from any interval training or steady state. The impact of various cardio and the demands you place will tax your CNS more or less. The run walk stuff is cardiovascular in nature but is good for sex, reaps benefits in the gym, and lung capacity - tolerance blah blah you can always hit up a runner website I just find it too mundane to get into right now. Great stuff. Enjoy ~
If and when you go on a low carb - halve your Surge serving and add in a scoop of whey…
Consider your post workout shake as your meal. So your next feeding should be as early as 2-2 1/2 hours afterwards. Or 3-4hrs though I tend to think 3-4 is fine until your metabolism climbs to more ravenous levels then it will be more like hunger at 2 or 2 1/2 hours. Guideline is 3 and I leave the rest to you to listen to your body. With anyone under 180 I like to note that it isn’t weather or not you are ready or want to eat. It is about if your body can utilize it or not. Along with the fact are you keeping the fire going (metabolism) or are you allowing the flame to peter out.
Best time for carbs are waking and anytime prior to +1-3 hours post mid-day. The reason being as your body stays awake longer or if that seems to complex ~ as the day progresses the body (in most cases) utilizes carbs less effectively. Of course the Post Workout Simple Carbohydrate (Surge). But I’ll let you do your research as that is the best way to know know. Don’t take my word or any 1 person’s word for it. Look at all sides and multiple points of view. Though I trust Berardi, CT, Olesya, Jen H. and others. But you also have to know where your body is right now and how it responds to carbs and more or less.
Define your goals and then set down your nutrition to reach those goals.
I say that because you have very specific goals that are unique to you versus say a powerlifter, myself, or any other person. You should eat according to your goals and what you want to accomplish within the next month, 2 months, 3 months etc 6 months.
For a guy at your stage not even completing your 1st year of consistent training, I would say eat carbs only when they provide maximum benefit. You don’t need them at other times. Though there are rare individuals like Milos Sarcev (some article somewhere) that stand what I say on its head. He ate a lot more carbs because that is what helped spur muscle growth and carbs didn’t put on fat as much or as willingly as the next guy down the aisle.
Carbs do fill out your muscle and doing a low carb/no carb does bring about the flat look and depending on your level or neurotic behavior you may freak out @ the mirror but the muscle is still there it just isn’t inflated with carbs.
[quote]
I accept your dare to do 51 pushups haha! I get the point though I need to start pushing myself harder.
Thanks so much man, this is really helping me (and hopefully others) a ton.[/quote]
No worries, I still find myself re-learning things. All it takes is 1 second of clarity or maybe 3-6 months in the gym just working on various things and then you are reminded of a principle or an exercise and you have a fresh point of view.
You want to build up that inner challenge, when you look at yourself in the mirror are you satisfied, if not do something about it. Go an extra step today. Hold that contraction longer, avoid locking out on bench presses stopping short of lockout and take an extra second longer to lower the bar to your chest. Visualize a thermonuclear explosion with your target muscle activating first. But always listen to your body and learn to slap that whiny weak voice that occasionally pops up.
It usually starts with…
I know I should… but…
I don’t feel… ( this is not the same as your body saying it needs rest )
I’m a little sore…
You want to mentally prepare, just like your pre-workout involves deodorant, clean pair of underwear, all the normal stuff ~ your mind also must prepare for the work ahead.
Frank Zane had a little pre-workout involving deep breathing and meditation.
Deep breathing and controlled breathing, reps, contractions.
************* to be done with eyes closed in a comfortable position *********
Imagine the Key exercise you are doing today or exercises.
Take a Deep Breathe Slowly
Exhale Slowly
1
Take a Deep Breathe Slowly
Exhale Slowly
2
Repeat to 30.
Thats how you want to breathe when you bench. Prior to learning to breathe appropriately with exercises I couldn’t bring out as much power energy and focus.
Breathing is very important and generally it is never talked about by the average gymrat.
Inhale through the nose, exhale through the mouth.
Random tips :
The mind muscle connection is something that should always be worked on ~ That connection is often key in other realms like martial arts gymnastics etc.
Someone practicing kung-fu on some forsaken mountain in Tibet after a year will not have the same quality connection as a 17th level Black Belt Grandmaster Monk with a 10foot beard.
This lifestyle isn’t about short term but the gradual build up of self, mind body and soul. (yes this may seem a bit philosophical)
Much like a snowball at the top of a mountain rolling from the top. Initially it may be the size of your fist but overtime despite the pitfalls, cracks, bumps, trees etc. It can develop into something greater, more powerful, developed, mature and refined.
Stopping back @ carbs.
A person can get lean eating a lot, they just would have to output more. When you read a lot of articles keep in mind that the writers are designing plans that are achievable by the average consumer with a 9-5 lifestyle and a social life.
extra rambling…
Occasionally there is more in depth stuff like Waterbury and his high frequency articles concerning 2 workouts a day, and CT noting that if a person had time 2 a day would be more efficient. I’ve done 2 a days and they are more effective and easier on the mind. Maintaining focus for more then a hour straight can be taxing on the nervous system.
It is also about how much can you tolerate, pain wise, where are you physically right now. How determined are you right now; consistent. From diet, to rest, to exercise. Are you a novice, do you have anyone helping you, are you being coached or trained. How are you emotionally and mentally ~
There are so many factors variables it can be quite frustrating to read discussions on any type of method.
The trick is how effective you are at applying yourself and meeting all the guidelines and then transcending them and moving into veteran territory and eventually expert (when you make it work the best for you).
I recently did a CT workout and on day 2 which I thought was going to be easy I barfed my guts out after 30 minutes, I gave it 110% and then gave it another 25%. Bad idea haha.
Some people say don’t knock it unless you have tried it.
I think with anything I wouldn’t knock it unless I gave it everything and then a little extra.
I haven’t yacked my guts out in a few months and I did that everyday for a week last year. Oh and barfing doesn’t make you hardcore. It just is a sign your nervous system is flipping out.
So to sum things up.
Carbs only @ specific times (PWO is essential)
Mind Muscle connection is inherent to any physical growth
and NURTURING it and developing it over the course of your active life.
Controlled Breathing
Learn to push yourself somehow someway everytime :
" Best workout of my life " , getting amped knowing you have a workout ahead and get to have some Surge!!
Paying attention to how your body feels; FEEL and How your body Feels are 2 totally different things.
I am not the end all of knowledge and anything I say should be taken as helpful tidbits that are tailored to you specifically and not the next guy down the aisle.
Your cardiovascular ability is pretty garbage so keep it up don’t overthink it, just do it (nike) and let your body and sleep handle the rest.
Oh and I want you to do 10 minutes of jump-roping everyday if possible. Keep one in car. If it is a speed rope hang it on a hook, nail or lay it out but don’t wrap it up in a coil or leave it bent out of shape ~ it can be a hassle to use if the shape warps and it loses the straightness.
To make sure ure bench will keep going up as you mentioned in the start of your program, Ide add in extra pushup work and plenty of external rotators and scapulat stabilizer exercises, great for shoulder health and help inporve bench like crazy.
I can’t even tell you how much I appreciate this stuff. Thanks for your time. Something has been up with my main computer, so my posts are going to be here and there for the next couple of days.
As far as the jump roping goes. I had an old one that really never got used. So I pulled it out and went for the 10 minutes.
10 minutes looks good on paper, but is a hell of a lot harder than I remembered!! My calfs are still sore from yesterday and my tendons right down at the ankle are killing me!
Thanks for clearing up the stuff about the cardio and carbs. Im starting to realize that as a newbie I always tend to think there is some sort of deep complex science to this stuff. It seems like the more I read into it and the more I learn and apply that it really just comes down to fundamentals and busting ass. Obviously I cant speak for advanced level people but thats my take on it.
My diet has been less than perfect this week. Not so much from eating crap, but from eating more carbs than I should be. For some reason I have been CRAVING things like pasta and breads.
I have taken some measurements and I’m happy with the results. I have lost a couple of inches some places and gained in others. I will post these up with the pictures at the end of the weekend.
To HEENAAN thanks for the tidbits. I just recently started including the external rotations after reading about it in a posture article on here. I am interested to see how they will benefit my bench.