[quote]ronaldo7 wrote:
or do they just add fibre to reduce the GI value?
A shit load of fiber. [/quote]
Makes sense, I wondered how your carbs totaled so high.
So just do simple stuff like only having bread for one of your cheeseburgers and have the other without bread. Satisfies your bread cravings without overdoing the carbs.
Whatever you do - DON’T hop on the scales. I had a look at what you had been eating and what you are eating now and you’re going to have probably another 5lb of water weight “overnight”. Hell, I put on 6lb literally overnight when I first tried creatine!
Are you using a tape measure?
[quote]DragnCarry wrote:
ronaldo7 wrote:
or do they just add fibre to reduce the GI value?
A shit load of fiber.
Makes sense, I wondered how your carbs totaled so high.
So just do simple stuff like only having bread for one of your cheeseburgers and have the other without bread. Satisfies your bread cravings without overdoing the carbs.
Whatever you do - DON’T hop on the scales. I had a look at what you had been eating and what you are eating now and you’re going to have probably another 5lb of water weight “overnight”. Hell, I put on 6lb literally overnight when I first tried creatine!
Are you using a tape measure?
[/quote]
I already did. I weighted something like 173 lbs this morning (weight was 170lbs 2-3 days ago) but I knew that was going to happen. I will probably gain a few more of those “water and glycogen” pounds.
As far as tape measurement, I’m just going by my pants. I had to get size 32 a while ago when I gained all that fat from binging but they are now pretty lose, so I’m going by that but tomorrow I will actually measure my waist to have a better idea.
Today I did some dead-lifts and leg press and it went like this:
dead-lift:
210x12+
270x8
280x8
290x5
290x5
Then I did some cable and barbell bicep curls.
leg press:
6 plates x 12+
8 plates x 12+
8 plates plus 70lbs x 12
10 plates x11<—no hands
10 plates x12<—no hands
On my last two sets of leg press I develop the headache that I did a few weeks ago. This also happened a few months ago while doing squats. It felt like a bomb exploded in my skull but I still finished the set( my goal was 12 reps for 10 plates).
My dead-lift is also up which is AWESOME, dead-lifitng is the shit.
Breakfast:
oatmeal with raisins.
tortilla with egg beaters, tomatoes and fat free cheese.
peanut butter sandwhich with low carb bread.
Meal 2:
Huge salad with:
ground beef.
lettuce, tomatoes, onions.
apple.
Post-workout shake:
Gatorade powder.
whey protein.
Post workout meal:(had this about 3.5 hours after training because I went straight to play soccer after training for about 2 hours)
2 tortilla with egg beaters tomatoes and fat free cheese.
oatmeal with raisins.
Calries:2624
Fat=55g
Carbs=339
Fiber=43g
Protein=200g
Yesterday I didn’t eat as much as the other days.
Today I will be doing some upper-back work. Hopefully my neck won’t bother me and I won’t get “the headache”. I’m really praying to god that I don’t.
So today I went to train my upper-back as planned. Did a 10 minute warm-up and streched my neck for about 10-15 minutes. Once I started to lift, I felt an explotion inside my head. I couldn’t lift so I ended up doing 30 minutes of light cardio.
I don’t know why this keeps happening with my neck but it seems like everytime I want to start gaining some muscle this occurs. My plan is to take off the weights for the weekend and see how I feel on Monday. I’m going to eat at maintenance with mostly veggies and fat for the next two days.
I think this keeps happening because of my lack off rest. Sometimes I don’t rest for 5 days straight between soccer and the weights so once I get better I will train two days in a row at most and then take a day off(the weights at least, will probably play soccer on these days). Maybe I will even take a full day off where I don’t lift nor play Soccer but we’ll see about that :P.
Breakfast:
egg beaters with tortilla and fat free cheese
oatmeal with raisins
Meal 2:
Salad(ground beef with lettuce, onions and tomatoes)
10 fish oil caps
Meal:3
Gouda cheese
2 oz peanuts
Meal 4:
2 peanut butter sandwhices with low carb bread
Meal 5(before training):
egg beaters with tortilla and low fat cheese
1 apple
Meal 6:
Salad(ground beef with lettuce, onions and tomatoes)
Calories:2793
Fat: 125g
Carbs: 223g
Fiber: 44g
Protein: 193g
I measured my waist(one inch or so above my belly-button).
Waist= 32.1/4"
Last night I actually had a “cheat”. Was craving cold stone like a moda and finally decided to get one at about 10 pm. I also had some peanut butter sandwiches with honey, milk and half a banana. I haven’t had those types of meals in almost 3 weeks so I went ahead and enjoyed it.
As far as excercise goes, I biked for 14 miles(ride to the gym) and then played racket ball there for about an hour.
Right now I’m heading to play soccer for about an hour or two so will have some oatmeal and egg beaters. I know I said my goal was to keep the carbs down this weekend but obviously with the cheat last night, that was not possible and today I will have some for breakfast since I will be playing soccer right afterwards.
The “explosion in the head” could be tight traps, right up to your occipital notch (the lump of bone at the top of your neck). Or it could be your brain exploding. I’d get it checked out.
If it’s just tight traps, see a sports masseur, the sort of person who works on sprinters and footballers, not the sort of person who wants to read your aura.
BTW, nice deadlift for a smaller guy! Oh, and 32" pants are not big pants. I’m thrilled that I’m down to a 36".
[quote]DragnCarry wrote:
The “explosion in the head” could be tight traps, right up to your occipital notch (the lump of bone at the top of your neck). Or it could be your brain exploding. I’d get it checked out.
If it’s just tight traps, see a sports masseur, the sort of person who works on sprinters and footballers, not the sort of person who wants to read your aura.
BTW, nice deadlift for a smaller guy! Oh, and 32" pants are not big pants. I’m thrilled that I’m down to a 36".[/quote]
You are right. tight traps is the problem. I have been getting massages and it feels much better. I was thinking of taking the whole week off lifting but I might return in the middle of the week.
Do you know of any reason why this happens… this has happened to me THREE times in less than 5 months while I workout my legs. Fist time doing squats and the other two doing leg presses.
[quote]ronaldo7 wrote:
Do you know of any reason why this happens… this has happened to me THREE times in less than 5 months while I workout my legs. Fist time doing squats and the other two doing leg presses.[/quote]
Yeah, you hold everything very tight when you do those movements, it’s really a maximal isometric contraction in your traps.
I’ve had the same problem doing chins, pull-downs and, strangely, incline bench with dumbells. Just get the masseur to work the knots out and make sure you warm up properly, and stretch properly after training. Foam rolling should help, or work it with a tennis ball.
If you feel it tighten too much, take a break and resume with a different exercise.
It’s been a week since not training and I’m itching to go back. There is still a knot on the right side which puts me off as I am scared to mess it up again. The headaches went away and I’m like 95% ready.
The last few days I haven’t ate much. Monday was soccer and Tuesday I went to the gym to strech and do some light cardio for about 30 minutes. Today will be playing soccer and maybe will go to the gym and give some chest presses a shot.
[quote]DragnCarry wrote:
ronaldo7 wrote:
Do you know of any reason why this happens… this has happened to me THREE times in less than 5 months while I workout my legs. Fist time doing squats and the other two doing leg presses.
Yeah, you hold everything very tight when you do those movements, it’s really a maximal isometric contraction in your traps.
I’ve had the same problem doing chins, pull-downs and, strangely, incline bench with dumbells. Just get the masseur to work the knots out and make sure you warm up properly, and stretch properly after training. Foam rolling should help, or work it with a tennis ball.
If you feel it tighten too much, take a break and resume with a different exercise.
[/quote]
Thanks. At least I know what it is now for the next time it happens.
As I finished grilling some ground beef I took my barbell and added 20 pounds. I did some standing shoulder presses and some curls.
Shoulder press:
20x20x6
Curls:
20x24x6
I did both exercises as one set, so not rest in between the shoulder press and the curls. The last set I got like 17 reps for the shoulders press but made it up with 27 curls :p.
I was happy to be lifting something again without my head hurting eventhought it was 20 lbs.
Today sucked…Went to the gym to try and train but felt the “explotion” coming on so I stopped after some DB chest presses and bench presses. In total I did some tricep work and 6 sets of chest presses.
THIS INJURY IS REALLY FUCKING ANNOYING.
I did some high rep work at home again. Curls and shoulder press with 100 push-ups at the end of the 12 sets.
My diet has been pretty stable, just egg whites, lean ground beef, vegetables and a shake with penut butter, protein powder and some hood low carb milk. Today my aunt bought pizza but I didn’t have any because once I go the “unclean” route, it takes a few hours(or days :P) to get back on track.
Other than “light-training” I didn’t do much today. I slept about 10 hours last night and still took an hour nap in the afternoon. I felt tired the whole day and will probably hit the sack in an hour or two.
Hope I will be injure-free soon enough!!!
So I think I’m injury free after almost a month. My traps feel better and my head is good. I weight around 167-170lbs with a 31.5" waist. My plan is to keep it as simple as possible by:
Taking in between 2700-3500 calories per day, depending on what day and how hard my training was.
Getting at least 200g of protein per day, after that anyting is fair. Carbs are good during the day since I work retail and walk , climb, lift things all day.
Training will go like this on a weekly basis:
Workout 1:(twice per week)
Dead-lifts:
5x6-12
DB Pull-over
3x6-12
Cable rows:
5x8-12
Cable Pulldown
4x6-12
Workout 2:
Bench press:
5x6-12
Incline press:
5x6-12
DB press:
3x6-12
10 sets of triceps
Workout 3:
Squats:
5x6-12
Bench press:
5x6-12
Incline press:
5x6-12
Barbell Shoulder press:
5x6-12
DB Shrugs:
5x6-12
Workout 4:
Barbell Shoulder press:
5x6-12
DB Shrugs:
5x6-12
Seated Barbell Shoulder press:
3x6-12
8 sets of Biceps
