The FNG ... hope you'll have me

[ErikM]

[quote]jjackkrash wrote:
I don’t know what the target is, but I do believe that the more you eat the more you have to really manage your carbs; cut out sugar and bread; and cut out all empty calories you might get in drinks. When you see a cookie at work you need to see a co-worker trying to poison you. Eat some fast acting carbs post workout only, then cut out carbs the rest of the time except for green leafy vegetables and other fibrous vegetables. If you are snacking on cookies you are not going to cut fat. It just won’t happen. You can get stronger and lose fat, but it takes discipline and planning. [/quote]
thanks for the input, jjackkrash

looking at my numbers for today, of the 235g carbs i took in, more than 205 came around “dinner”…this includes those stupid cookies…that was around 1530…left work a few min later…got home and started my workout around 1700…in theory, that should have been when the carbs/insulin were kicking in from the cookies (not that this makes the cookies OK to have had…just noting is all)

after the workout, then it was on with carbs…not sure if the choice of carbs for “dinner” were a bad choice or not…kashi cereal was the biggest culprit, followed by a fiber one bar (oats) and then carbs from the almond milk

just more things to work on

thanks!

[jjackkrash]

[quote]ErikM wrote:

[quote]jjackkrash wrote:
I don’t know what the target is, but I do believe that the more you eat the more you have to really manage your carbs; cut out sugar and bread; and cut out all empty calories you might get in drinks. When you see a cookie at work you need to see a co-worker trying to poison you. Eat some fast acting carbs post workout only, then cut out carbs the rest of the time except for green leafy vegetables and other fibrous vegetables. If you are snacking on cookies you are not going to cut fat. It just won’t happen. You can get stronger and lose fat, but it takes discipline and planning. [/quote]
thanks for the input, jjackkrash

looking at my numbers for today, of the 235g carbs i took in, more than 205 came around “dinner”…this includes those stupid cookies…that was around 1530…left work a few min later…got home and started my workout around 1700…in theory, that should have been when the carbs/insulin were kicking in from the cookies (not that this makes the cookies OK to have had…just noting is all)

after the workout, then it was on with carbs…not sure if the choice of carbs for “dinner” were a bad choice or not…kashi cereal was the biggest culprit, followed by a fiber one bar (oats) and then carbs from the almond milk

just more things to work on

thanks!

[/quote]

Just keep doing your best and constantly focus on how you can improve. You don’t have to be perfect, but you should strive towards perfection, if that makes sense. When cutting I think you have to look at every piece of food that goes in your mouth and ask yourself: “Is this bite making me stronger and better or is it making me fatter?” The answer is usually pretty easy to figure out.

[ErikM]

Update 12/9/2014

C1, W4, D3, D4

De-load week continues…finishing up my lifting for the week as after tonight i won’t have any time, or have the ability to eat recovery until after friday’s “procedure”…ahem

BP:
45 x 1 x 10 (wu)
47.5 x 1 x 5
60 x 1 x 5
72.5 x 1 x 5

Squat:
45 x 1 x 10 (wu)
85 x 1 x 5
107.5 x 1 x 5
130 x 1 x 5

“cardio” in the morning as the eating week from hell continues tomorrow with the Chancellor’s “holiday” something or the other…will have a good choice of protein (eggs, bacon, sausage) but there will be all the junk food too (cookies, cupcakes, etc)

the challenge will be to not do too much damage with the junk food

i’ve pretty much made up my mind that my goal for nutrition the rest of the year is to just get out of December within striking distance of where i came into the month, which was approx 223-224lbs

i know that sounds lame but it is what it is (i hate that phrase)…i know myself - i’m not going to hate myself because of anything i eat

i’ll just pick myself up, dust myself off and get back on the horse next week

i’ve got the rest of the month laid out, lifting-wise…i’ll start cycle2 next week…do 1 week of it, then a short week where i’ll focus on my lesser lifts (OHP/BP) and then pick up week2 the following week (dec 29)

once dec 29 comes i should be on track again…new year’s eve/day means nothing to me except a day off…i should be able to stay on course lifting that week, and then from there on out into 2015

anyhow, dinner is on the clock, then chill-mode

have a great night, everybody

Erik–
‘For our heart shall rejoice in Him, because we have trusted in His holy name’ - Psalm 33:21

[ErikM]

Update 12/15/14
C2, W1, D1 (5/3/1 + triumvirate)

Back in the saddle again this week…been itching to get back at it…felt good getting under the bar

Warm-up:
started with some stretches and jumping jacks to get the blood flowing

main lift
OHP:
45 x 1 x 10
50 x 1 x 5
60 x 1 x 3
65 x 1 x 5
75 x 1 x 5
82.5 x 1 x 9 – had 7 in my spreadsheet…put down 8 in my journal…pushed out 9…love it when that happens

assistance lifts
chair dips
10 x 3

dumbbell military press
20 x 10 x 1
15 x 18 x 1
20 x 10 x 1

first rep of dumbbell military press was after the first set of dips…felt weak on the 9th and especially 10th reps…after resting i switched it up, lowered the weights and the reps went up a lot…so, the last set i went back up to 20lbs for 10 reps and the 9th and 10th felt better than the first set

finishing up post-workout re-feed…will cook some dinner shortly

hope everybody had a good last week and last weekend

Erik–
‘Apply your heart to instruction, and your ears to words of knowledge’ - Proverbs 23:12

[ErikM]

Update: 12/16/2014
C2, W1, D2 (5/3/1 + triumvirate)

warm-up
2 @ 25 jumping jacks + sretching

main lift
deadlift:
95 x 1 x 10
112.5 x 1 x 5
142.5 x 1 x 5
170 x 1 x 3
185 x 1 x 5
212.5 x 1 x 5
240 x 1 x 8 – wanted 7 got 8…i’ll take it
total weight moved: 6642.5

assistance work
GM:
60 x 3 x 15

Hanging Knee Raises
10 x 3 – not sure if these are doing anything for my lifts; or if i’d be better off finding different assistance work here

starting to see some weights coming up that i’ve never done before…need to be careful not to psyche myself out before i even get to the dance

anyhow, post-workout meal now; and then dinner in an hour or so

have a great night, folks

Erik–
‘When my heart is overwhelmed; lead me to the rock that is higher than I’ - Psalm 61:2

[hawkcapt1912]

Late to the party again. Nice progress. I, too, exhibit OCD traits/tendencies.

I’ve learned to not fret missing or shortening a training session. It’s a marathon, not a sprint. Meet prep, however, is a different animal altogether.

Keep on chopping the wood.

[ErikM]

Update 12/17/14
C2, W1, D3 - “rest day”

did Cosgrove’s tonight…put 15lbs on the barbell…total weight moved 10080lbs in 17min 15seconds

heart rate was 160+ bpm the entire time

never thought i’d enjoy cardio so much

food, i think i have time for it, then church

have a great night, all

Erik–

[ErikM]

[quote]hawkcapt1912 wrote:
Late to the party again. Nice progress. I, too, exhibit OCD traits/tendencies.

I’ve learned to not fret missing or shortening a training session. It’s a marathon, not a sprint. Meet prep, however, is a different animal altogether.

Keep on chopping the wood. [/quote]
thanks for stopping by, and the encouraging words, Hawk

i gotta be careful cause i want it all and i want it now

i need to take some time the rest of this year and figure out what my #1 goal is: stronger or lose weight…i can’t stand the scale not budging from the 222-225lb range; but, i like picking up heavier and heavier things

going back through these pages and i can see the direction change a couple times…lose weight -vs- get stronger

/ack

anyhow, keepin’ on choppin’ on

Erik–

[ErikM]

Update 12/18/14
C2, W1, D4 (5/3/1 + triumvirate)

today is bench press day…BP is my second weakest lift, behind OHP…i always enjoy BP days because i can tell i’m getting stronger, though it is slow going…last time i was at 120lbs was in august and my form was crappy as all get-out…i knew i needed to fix my form before i was going to get anywhere with the lift…then, i jacked up my right elbow helping a friend move the next day and was on the shelf until the end of sept

long story short(ish), after picking up 5/3/1 and the assistance work of db bp and db kroc rows my form is slowly getting better and the weight i struggled with before is not so bad now

anyhow, enough of the mumbo jumbo…on to the numbers!

main lift
BP:
45 x 10
57.5 x 5
70 x 5
85 x 3
92.5 x 5
105 x 5
120 x 9 – i started putting down the “week count” + 2 for my final set…this is 5s week, so i put down 7 as my goal but got 9…bow…chikka…wow…wow…i’ll take it
total weight: 4752.5

assistance lifts
dumbbell bp:
25 x 16/ea arm
25 x 17/ea arm
25 x 20/ea arm
total weight: 2650

dumbbell kroc rows:
25 x 20/ea arm
25 x 20/ea arm
25 x 25/ea arm
total weight: 3250

for the dumbbell lifts i counted both arms as single weights…25 x 20 x 2 == 1000, etc

total weight moved for the night: 10652.5

this is the most gassed i’ve felt in a long while, especially my shoulders/back of my shoulders (traps? lats?)

whatever they are called, they are gassed right now…hell, the whole area of bicecps, triceps, front and back of shoulders - everything is beat

gonna chill with some post-w/o nutrition then dinner in an hour or so

one problem, i guess one could call it a problem, anyhow, one problem i’m noticing after my heavy workouts is that i really, really, really don’t want to do anything after eating but recover (read: lie on the couch/bed, sometimes in the fetal position, and just, well, lie there hoping sleep comes upon me like the wind)

damn clothes in the dryer ain’t gonna put themselves away…trust me, i’ve given them plenty of opportunity to prove me wrong…not happened yet

anyhow, thanks for stopping by

Erik–
‘From the fullness of His grace we have all received one blessing after another’ - John 1:16 — In my life, this is so true…every day i’m more blessed than i can say

[ErikM]

Update 12/19/14
C2, W1, D5 (5/3/1 + Triumvirate)

finishing up the first week of my second cycle of 5/3/1…numbers getting up there…lifts feeling good…body soreness right about where it should be every day…started my jumping jacks warm-up today and was reminded of my workout from yesterday

anyhow, the good stuff

warm-up
25 jumping jacks x 3
full body stretching x 2

main lift
squats:
45 x 10
97.5 x 5
122.5 x 5
147.5 x 3
185 x 5
160 x 5*
210 * 8 – goal was 7 but got 8!

*i got ahead of myself and jumped into the main sets and skipped the first set and went straight into the second set…whoops

assistance lifts
leg curl:
60 x 20 x 3 – the whole time i did the assistance lifts, i thought i had 80lbs setup; but, only as i was taking the weights off did i realize i had only 45 + 25…thought the “80 x 20” was a little easy

lunges:
10/ea leg x 15 x 3

legs are pretty gassed…have to be careful getting up and moving around right now…legs kinda sorta don’t want to work correctly

post-workout food just about done…dinner in 30-45min

Erik–
‘Peace I leave with you, My peace I give you…let not your heart be troubled, neither let it be afraid’ - John 14:27

[ErikM]

Update 12/20/14
“rest day” cardio

Cosgrove’s 8 – added a 7rep set to the mix

8moves * 28reps total * 60lbs == 13440lbs moved in a little under 24minutes

i started this fasted…prolly not the best approach because a couple times i thought i was either going to puke and/or my body was going to quit on me…my body did not appreciate this at all…needless to say, i did finish; but, won’t do this again without some pre-workout food going in first

starting after the 6rep set i took a bite of a banana and swig of protein drink between sets – just little bites/drinks…not sure how much it helped but i am feeling much better now - but that could be because i’m done too

i’ve always been of the mindset that fasted morning workouts were best, especially for fat loss, because the fasted state would force the body to use fat for fuel…win-win, right? going to have to re-think this considering how i felt during the middle of this

once again, seeing just how much i have to learn about my body and weightlifting

either way, 6.5tons of weight moved before 0730…not a bad way to start the day

have a great day, folks

Erik–

[ErikM]

Update 12/22/14
off-week and i ain’t doing jack shit

supposed to be c2, w2 this week; but, week2 is going to be next week since this week is broken up with a road trip wed-sun…just doing OHP tonight and BP wed before road trip…these are my two weakest lifts so they are getting a little extra attention this off-week

however, i did the normal week2 work (3s) as if it were a normal monday/OHP day

45 x 10
50 x 5
60 x 3
70 x 3
77.5 x 3
87.5 x 10 – this was friggin awesome…i have been putting the week i’m on plus 2 for my final sets…so, this being 3s week, the initial call was for a final set of 5 reps @ 87.5lbs…flew right past 5…wasn’t until 7 that i started feeling it…8 was mighty fine…9 i could tell i was losing it; and, 10, i had just enough gas left in the tank to get it back up…the down part on 10 was easy, go figure

debating doing a Cosgrove’s for some off-week cardio before calling it a night; otherwise, i’m done

have a bit of a conundrum: i started eating more carbs to fuel my workouts…i mean, a lot of carbs, as in 200g-300g+/day on my 4 lifting days the past 1-2 weeks…the weights have been going up and that’s a great thing…unfortunately, something else has been going up too: the number on the scale that’s staring back up at me - as in 5.5lbs

the problem is, i don’t want to carry 220lbs much less the 224lbs that i have been and even less the 230lbs that i’m currently carrying…i know the holidays aren’t helping with all the crap to eat, which i’ve done pretty good with but not great with (as in avoiding)

i know i have to clean up the diet; and i’m working on getting a daily plan on myfitnesspal that, once i dial everything in, i’ll follow religiously

can i keep putting up these bigger lifts w/out putting bigger numbers on the scale? in my perfect world, i’d be back down around the 190lbs i was at before i shredded my L-shoulder in April 2012…i can’t imagine i should have to put on more weight to up my lifts because, quite frankly, they are so dang low as it is

or, am i back in the lose fat/build muscle fantasy world and need to either suck it up adding the weight or just cut out big lifts for a while and cut? if i cut, what kind of weightlifting could/should i do so that i don’t: 1) lose the drive to lift that i currently have; and, 2) not lose too much strength so that when i pick things back up i’ve not lost all these gains i’ve made these past 6-7 weeks?

i’ve thought about cutting and just doing Cosgrove’s daily…that’s 10,000-15,000 lbs/day, depending on the 7th and 8th sets i may/may not add

my conundrum is: i’m not really sure how to deal with this because i really, really, REALLY like lifting and, even though my numbers pale to what’s going on around me, they are big for me AND they are getting bigger each month…but, coming from where i was 5yrs ago (246lbs w/40%+ bf) i can’t get that fat guy out of my mind’s eye and i really want to drop lbs

and then i flip the coin and think that, yeah, 220lbs and strong as a horse wouldn’t be the worst thing that could happen to me either

ackkkkk

ok, stepping away from the edge for now

thoughts please

thanks,

Erik–

[twojarslave]

I think the short answer is to pick a goal and work towards it. A specific goal, not a general idea or something you have in mind about what you may or may not want to do with your training and diet.

You know the basics of how this all works, so now you have to apply it in some fashion.

My somewhat longer answer…

I believe good things will happen to you if you chase strength in a reasonable fashion. Continue striving to add weight to the bar and work on cleaning up your diet while hitting a good protein macro (maybe 180-200g daily). At your stage of development I believe you can continue getting stronger while improving your body composition and even dropping weight. I’ve observed this firsthand in a friend of mine who was of very similar height, weight and strength levels.

The bitter truth is that your diet is the end-all, be-all to this process, assuming you are lifting with sufficient consistency and intensity.

A few weeks or even a few months of religious logging on myfitnesspal will help you understand how to manage your intake. The key there is full honesty. Measure EVERYTHING. Log EVERYTHING. Don’t lie to yourself. Use the exercise to gather unbiased information about your eating and how your body responds to what you put into it.

Whether or not you can get stronger and shed fat simultaneously is entirely up to how well you execute. I have managed this, but I’m significantly fatter than you AND it has taken me a LONG time because, well, I’m far from perfect. The positive aspect of this approach is that it has kept me engaged, motivated and, simply stated, setting PRs is a lot of fun and I love that feeling of being able to slam right through a brick wall when I step out of the weight room. I’m hooked.

I don’t think anyone on this site would try to talk you out of putting strength on the back burner for now and just focusing on fat loss.

However you attack it, you gotta have a goal man.

[twojarslave]

One more thing to add…

My friend of similar height, weight and strength levels was also 10 years younger than you, as am I. Maybe that matters, maybe it doesn’t.

Regardless of age, your DIET is still the key to both strength gains and fat loss. jjackkrash said it quite simply, and I will repeat the same thing. It is really pretty easy to take a given piece of food or drink and determine if eating or drinking it will get you closer to your goal. The challenge is actually making those good decisions consistently enough to produce the results you want.

FWIW, I’d probably be 20 pounds lighter and just as strong as I am if I didn’t drink so many calories that begin with B and rhyme with BEER.

KEEP WORKING.

[ErikM]

merry Christmas, everybody

Cosgrove’s for cardio this morning

quite possibly snowed in in Casper… there are worse things just not sure what

hope everybody had a great day

back at it next week

Erik–

[ErikM]

Update 12/29/14

C2, W2, D1 (5/3/1)

going with basic 5/3/1 workouts today and tomorrow due to the cold weather…it was 10degrees when i got my workout in earlier today…going to be a high of 1 degree tomorrow; so, i’m pretty sure the temp will be below 0 by the time i get to my workout tomorrow…i’m trying to get in/out as quickly as possible

anyhow, the numbers:
45 x 10
50 x 5
60 x 3
70 x 3
77.5 x 3
87.5 x 10 – same 10 i got last week on the off-week extra work

working on the write-up for my goals for 2015, and beyond…will have a new thread up for the new year sometime this week

anyhow, thanks, twojarslave, for your comments last week…don’t know why i let the scale get into my head like that…i know it’s on me and what i chose to put down my face…sometimes it all makes me run around like a chicken with my head cut off

well, no more

i know what i need to do…i’ve done it before…i am going to do it again

more info in my new thread for 2015

anyhow, going to go eat

hope you all had a merry Christmas and that everybody is doing well as we wrap up another year

Erik–

[ErikM]

happy new year, everybody!

tweaked a muscle in my back tuesday night…hurt like a mofo yesterday…trouble sitting upright, trouble taking deep breaths

so, i’m shutting it down for the week…might do a barbell complex or two; but, otherwise, back in the saddle again next week

finalizing goals and plan for said goals that i’ll put up in the next day or so

hope everybody is doing well

Erik–