Mike's 1 lb at a Time Journal [Archive] - Page 3

Chubby Mom

01-26-2007, 04:25 PM

Thanks, I took a look and that is awesome!

Just a little depressed that I am only about halfway there, even after 32 lbs!

But I am so into it, there is no way I am going to give up now.

Mike , I know how you feel it is easy to start feeling depressed and that it will take forever ( like a kid waiting for Christmas) but you have come a long way and before you know it you will get to your goal.

namtrag

01-26-2007, 07:13 PM

SR

Not worried about looking ripped at that weight, it is just so far away to even think about. I haven't been that weight since about 6th grade.

CM

I figure this time next year I will be there

SR800

01-27-2007, 03:48 AM

I think for most of us it should take about 2 years to get where we are really satisfied with our results.

namtrag

01-27-2007, 06:20 AM

Although it's not the official scale that I weigh on every Tuesday, I weighed in at 199lbs this morning on my own scale. Yippeeeeee!

IR45N

01-27-2007, 06:26 AM

Well I look at your side chest from Dec 1 & the on on Jan 13th & see a big improvement! Congrats!. I'm kind of PO'ed myself but then again, it's only been 4 months. Looks like you're doing great and smart!

ChocoChick

01-27-2007, 06:28 AM

Congrats, Mike. That must feel great!

namtrag

01-27-2007, 06:34 AM

It does feel great. The 36 slacks I am wearing today are actually loose, and the belt is on the smallest notch.

That's something I haven;t said in a long time, if ever: "I need to buy a smaller belt."

Bob45

01-27-2007, 06:45 AM

Congrats on the continuing progress. I have to make a change to bump my progress.

dartol

01-27-2007, 10:41 AM

I won't feel the hurt
I'm not trash any longer
That that doesn't kill me
Only makes me stronger

Skin O My Teeth by Megadeth
:)

Darren

namtrag

01-27-2007, 11:15 AM

I will be thinking all of those lyrics in a couple of hours!

namtrag

01-27-2007, 08:06 PM

Saturday afternoon, I had a bomber blend smoothie, just ice and water and 2 scoops of powder. Headed to the gym for leg day. Did the following

Standing calf raises on machine:15x180, 3x15x200, 12x220

Squats: 8x115, 8x155, 8x175, 6x185, 5x195.
I need help on these, it feels like my lower back is raising the weight, not my legs.

Walking lunges, holding a 25lb weight in each hand: 5 sets of 12 each leg. In other words, 5 sets of 24 . These were new, and they really kicked my you know what. The first set I lunged, brought back foot forward, paused and then stepped again. The other 4 sets, I continually went from one lunge into the next. I hope I can walk tomorrow..

Leg extensions: 35x60, 25x60, 15x80

10 hammer grip pullups

100 crunches

PWO: EAS Myolplex lite, and a half a banana

Supper at 10:30 1 cup of chili with beans and extra lean beef

SR800

01-28-2007, 07:06 AM

Hey Mike to make sure it is your legs, try setting the the safety bar or the lower squat rack bar to your natural low position without any forward lean, I do this with just a light bar and test every few weeks, I then will only go until the bar touches the safety bar or rack and then lift to prevent any possibility of forward lean. Of course I am by myself in the basement but it seems like a prudent safety measure as the weight loads go up to maintain form. Congrats on the pizza!

dartol

01-28-2007, 07:08 AM

Let me know if those lunges make your hams sore. I should do those to, I know they are excellent. That would probably help the imbalance in my legs.

Darren

ChocoChick

01-28-2007, 08:29 AM

^^^ Hahahaha... if those lunges make your hams sore... hahahaha.

Walking lunges will make everything below the waist sore! :D Great leg movement.

namtrag

01-28-2007, 10:37 AM

^^^ Hahahaha... if those lunges make your hams sore... hahahaha.

Walking lunges will make everything below the waist sore! :D Great leg movement.

Yes, everything is sore below my waist. Those lunges are tough. And I am sore the next morning. Usually it's two mornings later that hurts the most, so I am in for it tomorrow. hahahaha

I am still so glad I did them.

Today I got up and walked for 40 minutes at a brisk pace

Weighed 197 on my scale, will see what the official scale says on Tuesday. I suspect I was a little dehydrated this morning when I weighed.

Came home and ate 6 scrambled egg whites, a bag of Birdseye Steamfresh Broccoli.

Got on some 34 Dockers I bought at the thrift store about a week ago. They were uncomfortable then, just slightly tight now. Went to church for the first time in a few weeks, so I missed meal 2.

Got home and had a package of tuna, some Uncle Ben's Brown rice, and another bag of broccoli.

Counting down to 5pm when pizza fest begins.....

Bob45

01-28-2007, 11:13 AM

Hey Mike, with your carb cycling do you change your fat intake?

namtrag

01-29-2007, 01:41 PM

Monday

Legs are really sore from Saturday, especially in the upper half of each butt-cheek (squats perhaps, or lunges?), and the inner thighs (definitely from the lunges). When I sit down for a couple of minutes and then get up, it is a real struggle.

Had protein powder, ice and water and headed to gym

Did 31 hammer grip pullups: 5,4,4,4,3,3,2,2,2,2

Front lat pull downs: 8x130,2x8x145,8x160, 6x175

Seated rows 8x145, 2x8x160, 6x175, 6x190

40 minutes on treadmill, 115bpm at end

Got done and had myself another protein powder smoothie with banana

For lunch I had tuna, and broccoli

Afternoon snack was another protein smoothie.

I was still at work at 7:30, so I ate a couple more tuna packages as a snack. Don't want to protein powder myself to death!

Got home at about 8:30 and had crock pot cooked chicken breast and another big serving of microwaved frozen broccoli

Totals 1571cal 17g fat 54g carb 277g protein

dartol

01-29-2007, 02:11 PM

Wow, nice on the pullups! Time for some wide grip?

And what about the hams, are they sore? I was waiting on that report... and the PIZZA!?!? LOL

Darren

namtrag

01-29-2007, 02:22 PM

SR800

01-29-2007, 04:47 PM

Nice work on those hammers!

IR45N

01-29-2007, 04:47 PM

Didn't have as much pizza as my heart was set on, just a few slices and my stomach was in agony. Now the plumbing is stopped up.

Sounds like once you've been eating clean for a while it's harder to reverse than you'd think. Seems almost every food commercial now I'm thinking 'Man that's crap & loaded with fat.'. Congrats. tho & are you going to be wary of the next 'reward' your trainer might offer?:D

Bob45

01-29-2007, 04:51 PM

Didn't have as much pizza as my heart was set on, just a few slices and my stomach was in agony. Now the plumbing is stopped up.

My hams are not sore, unless your inner thighs up high are part of your hams.

Might try wide grips soon, would rather wait until I can do 10 hammer grips in one set.

I was wondering how you would do with the pizza. My stomach shrunk a lot too. I stopped in Timberwolfs journal. With the military fat % method he was a negative 2.5 % bodyfat. I guess it isn't accurate for everyone.

namtrag

01-29-2007, 06:26 PM

Bob

Timber is a stud!

Yeah the pizza was good, but I am definitely not able to eat much of it. Which is good, I guess.

jspirate

01-29-2007, 06:45 PM

Bob

Timber is a stud!

Yeah the pizza was good, but I am definitely not able to eat much of it. Which is good, I guess.

Nice job on the pizza! I have it every now and again and I can't eat as much as I used to either. Keep up the good workouts :)

namtrag

01-30-2007, 08:00 AM

SR

Just looking out for my kidney!

namtrag

01-30-2007, 08:10 AM

Tuesday Weigh in

Not good on the weight, it was unchanged at 202lbs

Measurements were good though, so hopefully it's just water retention or something.

Weight 202
Body fat: pec 5cm; abs 11cm; thigh 4cm
Neck: 16 1/4
Shoulders: 48 5/8
Chest: 42
Torso: 35 3/8
Waist at navel: 37
Thigh: 23 7/8
Calf flexed: 16 7/8
Bicep flexed: 15 3/8 (it keeps shrinking....wah)

Pre workout: scrambled egg whites, broccoli
Workout

Squats on a platform with the little foot holding pads. You slide your feet under the rollers and then do squats. We wore a 40lb weight vest and held a 45 lb dumbell, did 3 sets of 20 squats with a 30 second pause at the bottom of rep 20 in each set. It was excruciating.

Leg curls: 12x60,12x70,12x80

Incline DB press: 8x60,2x8x70 with some spotter help, not sure how much they were helping

Decline db press:8x70,8x80,8x90 with some help

Flat bench db press:3x8x90 with some help

Hanging oblique crunches: 3 sets of 24

PWO: protein shake and banana

Lunch: tuna, broccoli, and cauliflower. Yummy (not!) actually, not too bad once you get used to eating it day after day.

Snack: protein powder in ice and water

namtrag

01-30-2007, 08:12 AM

Look out, I will be posting some more pics in the next day or two. My bbing friend took some more today. Had me do some real poses, so it will be interesting to see how they turn out.

It made me sweat more to hold a pose than it did to work out!

scienceteacher

01-30-2007, 08:58 AM

Nice work Mike. It's got to be tough getting everything done this time of year for you.

namtrag

01-30-2007, 09:13 AM

Thanks, ST. It's tough, but the lifting and eating right are actually easier, they fit right into the monotony very well.

dartol

01-30-2007, 01:16 PM

Hey Mike, just catching up on your journal. Cool on the pizza! Great workout too. Don't worry about the weight number, remember you are building muscle. I missed two workouts, but went to the doc and got some antibiotics today. Hopefully I will make tomorrow's and get back on track.

Darren

namtrag

01-30-2007, 07:15 PM

Tuesday food, continued:

Supper: 6 oz of salmon cooked on the grill, 1/2 package of broccoli

Snack: protein powder smoothie

totals: 1372cal 16g fat 60g carbs 233g protein

Not many calories, but 6 meals, and 233g protein.

Starting to really feel in a groove on this eating thing. I don't even care if I eat anymore, I just know I have to do it every 3-4 hours, so I get up and get something.

I never felt like I had any control over my appetite a year ago, now I eat to live, not vice versa.

jaguarr

01-30-2007, 07:45 PM

Mike, your progress has just been phenomenal, my friend. You have come a long way and are looking great! Keep up the hard work!

jag

IR45N

01-31-2007, 05:34 AM

Starting to really feel in a groove on this eating thing. I don't even care if I eat anymore, I just know I have to do it every 3-4 hours, so I get up and get something.

I never felt like I had any control over my appetite a year ago, now I eat to live, not vice versa.

Understood and agree. None of this 'clean' food is really punishment & after a while, the crap food doesn't look all that good; or at least a small amount is plenty.

namtrag

01-31-2007, 07:12 AM

Wed

Cardio only today

Ate egg whites with salsa

Did 40 minutes fast walking on treadmill at 4.0 incline

PWO: Protein powder smoothie, no banana

Lunch: Bumble Bee Albacore Tuna steak (ginger and soy flavor), bag of birdseye stem fresh green beans

Snack: Protein powder smoothie

Snack: 5 oz package hickory smoked tuna

Supper: 6 oz of salmon(we had leftovers from last night), 2 cups of broccoli, squash, carrot mixture

scienceteacher

01-31-2007, 07:15 AM

Mike you're on your way to being a lean, mean number-crunching machine.

namtrag

01-31-2007, 07:43 AM

I know, but I can't think much of accounting right now, I am so obsessed with the bodybuilding.

Going to cut myself off of the forum except for lunch time, and a break in morning and afternoon. Got lots of work to do.

Hibiscus09

01-31-2007, 08:00 AM

Hi Mike! Your new photos are great! You are making such nice progress! :)

namtrag

01-31-2007, 08:02 AM

Gotta look good for the first USC home game!!!!

I want to take my shirt off and wear the red paint hahahahaha

Hibiscus09

01-31-2007, 08:05 AM

Ha,ha -- just don't wear t-shirts that say "You can't lick my. . . ." or "I like Big . . . .", etc. You won't believe some of the t-shirts! LOL

Bob45

01-31-2007, 08:50 AM

You are doing great! I may cave and go low calorie too. I am putting too much effort in with nothing happening fat loss wise.

namtrag

01-31-2007, 08:56 AM

Bob45

01-31-2007, 11:17 AM

Bob

It's working for me, but everyone's different. I feel bad that your fat's not coming off, especially as hard as you're working at it!

Come over to the dark side...after a while,you get used to not eating much.

I do take 4 1,000mg fish oils per day, which I don't log in, so I probably am not as low cal as it appears.

Do you ever get nasty tasting burps from the fish oil? I can get used to eating a lot less easily. I've done it several times. I will try going up and down first.

namtrag

01-31-2007, 11:19 AM

Hey Bob,

I never burp up the fish oil, I always take it on a full stomach, so I guess that helps.

Good luck on your quest! You certainly have the drive and determination that should get results.

namtrag

01-31-2007, 01:23 PM

Wow, I can't believe the outpouring of positives about my progress pics. I think I look pretty good in them, but the lighting was terrible, and I learned the poses in about 10 seconds. Plus I have always had a problem accepting praise, and had a low self-esteem.

I am stoked to finish the job now, and you can believe I ain't giving up until I get there. A couple of people said they could see the real potential for me to be up on stage, which makes me feel like working even harder.

This is the first time in my life I have had real success with anything the least bit athletic. I wish I had started taking care of myself years ago, but all I can do now is go forward and get ripped.

My goal now is to beat Old Superman in a masters pose off! hahahahahah

Just give me a few years to catch up.

I really need some work on my back, it's not showing up at all yet. But that just gives me more incentive to start killing it even more on back day.

Sorry to ramble, I am just excited!

SR800

01-31-2007, 04:40 PM

Good progress, the progress really adds motivation, which create a vicious upwards spiral of results!

dartol

01-31-2007, 06:01 PM

Do you ever get nasty tasting burps from the fish oil? I can get used to eating a lot less easily. I've done it several times. I will try going up and down first.

I have found one that only very rarely gives me fish burps, you might want to give it a shot. It is Nature's Own Odorless Fish Oil. I get them at Walgreens when they have a buy-one-get-one-free sale on the Nature's Own products.

Darren

dartol

01-31-2007, 06:04 PM

Sorry to ramble, I am just excited!

That's awesome man! It is amazing the change between your before and after pictures. All that hard work is paying off!

Darren

namtrag

01-31-2007, 07:12 PM

Final food totals for Wednesday

1391calories 22g fat 66g carbs 229g protein

Low cal again, but I ate 6 times, about 3 hours apart.

namtrag

02-01-2007, 06:23 AM

Thursday, my friend TJ, who I work out with on tuesdays and thursdays cancelled on me due to sickness, so I headed to Gold's

On the way I had my usual protien powder smoothie.

Did back stuff today:

Hammer grip pullups: 5,4,4,4,4,3,3,4 for a total of 31. I was able to do 4 on the last set because I rested a little.

Seated cable close grip rows: 8x135, 8x175, 2x7x175, 6x190, 5x190

Front lat pulldowns: 8x120, 6x135, 7x120, 2x6x120

EZ Bar Curls: 10x60, 4x6x80 did em strictly so had to go lighter. 6th rep was always a little bit of a cheat at 80lbs.

PWO-Protein shake with half banana

Had a funny thing happen while I was doing pullups. A big, fairly muscular dude, about 30-35 came strolling up. He asked me if I was Jack Bauer (the character on "24")!!!! I thought, WTF, and just laughed. He said, "No, you really look like him, just in better shape." I have no idea where he got this, I don't look anything like Kiefer Sutherland, no one has ever said that.

Maybe it was the all black outfit I wore, black shorts, black wife beater shirt, black New Balance with shortie black socks. Who knows?

Bob45

02-01-2007, 09:12 AM

I have found one that only very rarely gives me fish burps, you might want to give it a shot. It is Nature's Own Odorless Fish Oil. I get them at Walgreens when they have a buy-one-get-one-free sale on the Nature's Own products.

Darren

I'll try it Darren. Thanks.

You are really stoked Mike! You should be. For upper back width I got the most progress with wide grip pulldowns, wide grip chins, even the military press and bench presses. The compounds help a lot. Deadlifts, all kinds of rows. If it gets thicker it is getting wider too. If you are doing all those already it will just take time. Genetics plays a big part too of course. My biggest problems are arms and shoulders, my legs are long and thin too. You just do what you can with what you have.

namtrag

02-01-2007, 09:22 AM

Bob,

Thanks to you, one of my best supporters!

I am going to keep working on the back, like you said , it just takes time. I have to be patient. I did after all, go a long time without any exercise, so I am just starting to build the muscles back there. Heck 2 months ago, I couldn't do a single pullup!

Just gotta keep working at it.

dartol

02-01-2007, 10:59 AM

I'll try it Darren. Thanks.

I said Nature's Own, but I looked again and it is Nature Made. Here's a link.
http://www.naturemade.com/ProductDatabase/prd_prod.asp?productid=127

Sorry about that!

Darren

Bob45

02-01-2007, 12:20 PM

I said Nature's Own, but I looked again and it is Nature Made. Here's a link.
http://www.naturemade.com/ProductDatabase/prd_prod.asp?productid=127

Sorry about that!

Darren

I see that brand around a lot. It should be easy to find.

SR800

02-01-2007, 05:12 PM

Jack,

don't blow your cover or Bob and Darren will figure out your mission.

namtrag

02-01-2007, 05:50 PM

OK, SR!

Yeah, I almost had to kill that guy at the gym until I convinced him I wasn't Jack!

namtrag

02-01-2007, 07:05 PM

to continue my thursday food

Lunch: tuna and broccoli

Snack: albacore tuna

Snack: protein smoothie

Supper: 8 scrambled egg whites with salsa, 2cups broccoli and cauliflower

Snack: another protein smoothie

Perhaps the strangest macro day of my whole life

1797 cal 21g fat 65g carbs 318g protein

IR45N

02-02-2007, 05:35 AM

Again, good progress pics & I see I have to kick it up a notch to get to 'Namtrag' quality!:D

namtrag

02-02-2007, 06:52 AM

Namtrag is my last name backwards in case anyone wonders. It just sounds so much more Klingonish backwards than it does forwards. And Klingons are strong dudes!

namtrag

02-02-2007, 06:57 AM

Friday workout

Protein powder smoothie on the way to the gym

Barbell decline press: 8x135, 8x155, 8x175, 8x185, 6x205 (PR)

Incline db press: 8x50, 3x8x55, 6x55

Flat DB Press: 8x55, 2x8x60, 7x60, 6x60

Dips: bodyweight, tried to go a little deeper without pinging the shoulders:
2x10, 2x8, 1x7

Also walked on tread for 30 minutes

Protein powder smoothie on the way to the gym

Barbell decline press: 8x135, 8x155, 8x175, 8x185, 6x205 (PR)

Incline db press: 8x50, 3x8x55, 6x55

Flat DB Press: 8x55, 2x8x60, 7x60, 6x60

Dips: bodyweight, tried to go a little deeper without pinging the shoulders:
2x10, 2x8, 1x7

Also walked 30 minutes on treadmill

Postworkout: Protein smoothie with banana

Lunch: Chicken breast, mixed veggies, cup of rice

Snack:Protein smoothie

Snack: package of hickory smoked tuna

Supper: salad with chicken breast, used salsa instead of dressing

Snack: Teriyaki Tuna Steak

1706 25 119 245

scienceteacher

02-02-2007, 07:11 AM

Some great chest work there Mike. Congrats on the PB. I wish we had a decline bench.

namtrag

02-02-2007, 07:25 AM

Yeah, it was kind of scary when I first did them until I figured out they are actually easier than flat or incline.

I also just realized I pressed more than I weigh. That's my first time ever lifting, pulling, or pushing my weight!

SR800

02-02-2007, 04:07 PM

Crap you will have 10 reps of 200 on flat bench in no time, oh wait that was decline, I have heard that for someone to be able to do 10 reps of 200 on flat that they need to be able to do 400 for 12 reps on decline so if I were you I would wait until then before trying anymore flat bench. Yeah thats it!

namtrag

02-02-2007, 05:20 PM

I heard decline was easy, and it is!

Now if flat were so easy.

IR45N

02-02-2007, 07:31 PM

I heard decline was easy, and it is!

Now if flat were so easy.

Amen!

dartol

02-03-2007, 04:42 AM

When I get rid of this crud and get back to my workouts, I am going to try the decline too. I was planning on adding that last Saturday, but a couple of guys with 'powerlifter' t-shirts were camped out on it. My gym only has one decline.

Darren

namtrag

02-03-2007, 04:55 PM

Saturday

Breakfast: Eggbeaters scrambed with salsa, brown rice mixed in.

Snack: Protein powder, ice and water in blender

Lunch: Pouch of salmon, bag of broccoli,cup of brown rice

Snack: Same as morning snack

Workout at 4:30

Standing calf raises, slow up and down: 15x180, 15x200, 2x15x220, 13x240

Squats: 8x115, 8x155, 6x185, 8x185, 4x205. Lower back is sore, must still be doing them wrong, if I ever saw anyone else in the leg area, I might ask them to watch me

Walking DB lunges with 25lb plate in each hand: 5 sets of 12 each leg. 96 total.. I suggest you try these if you are into pain

Leg extensions: 30 (15x95, switched pin to 80 and did 15 more): then 20x80, 10x105

Just for fun I walked over and tried regular pullups for the first time in a while. Did 5, 3, 4, 2. I was pretty proud of myself, I didnt have my hands real wide, but I was still pretty happy

PWO: 1/2 a Myoplex carb control shake, and a Myoplex Light bar

Supper: 6 oz chicken breast, 1 cup of spinach

Totals: 1912cal 25g fat 160g carb 247g protein

dartol

02-03-2007, 06:04 PM

Just for fun I walked over and tried regular pullups for the first time in a while. Did 5, 3, 4, 2. I was pretty proud of myself, I didnt have my hands real wide, but I was still pretty happy

Great workout! And very awesome on the pullups! That is still more than I am doing the easy way. LOL

Darren

namtrag

02-03-2007, 06:31 PM

Shh, Darren, don't tell SR800. I think he's gonna have to get the kidney from another source!

dartol

02-03-2007, 06:45 PM

Shh, Darren, don't tell SR800. I think he's gonna have to get the kidney from another source!

*starts to look worried*

Darren

namtrag

02-04-2007, 06:38 AM

Sunday

For breakfast: scrambled egg whites brown rice and half a bag of broccoli and cauliflower

At 11:30 I walked for 40 minutes around the neighborhood

Then ate a can of tuna fish, the other half bag of broccoli, and some uncle ben's microwave brown rice, with salsa over the top

Yikes! Over 900 calories in 2 meals, and I still have 4 meals to go!

Snack: protein powder smoothie in water and ice, brown rice

Supper: Taco salad, family ate burritos, I put the meat over a big bowl of lettuce and tomatoes, added a bunch of salsa, and chowed down

Snack: more protein powder

Total 2011 46g fat 187g carbs 207g protein

namtrag

02-05-2007, 06:18 AM

Monday

Protein smoothie with ice and water

Headed to the gym to do back

Hammer grip pullups: 6 4 4 4 3 4 3 3, total 31

Front wide grip pulldowns: 8x115, 2x8x130, 2x7x130

Seated close grip rows: 8x130 8x160 5x190 7x175 7x175

100 crunches

40 minutes walking on treadmill 4.0mph, 3.5 incline, 118bpm at end

Post work out: Met RX Bar

Lunch: Salmon and bag of broccoli

Snack: 2 scoops ON Egg Protein, ice and wter in blender

Snack: Package of tuna

Supper: 4 oz round steak, bag of broccoli

Snack: 2 scoops Bomber Blend protein powder, ice and water

Totals: 1750cal 38g fat 70g carb 271g protein

dartol

02-05-2007, 07:02 PM

How's the carb cycling working for ya? Can you tell a difference?

Darren

namtrag

02-05-2007, 07:14 PM

I will let you know if it's working, I weigh tomorrow. I was weighing 195 on my scale all weekend, but it is never right.

Can't give away all the details, but I definitely feel great doing it, no spaced out feelings or anything like that

I hope your feeling better, keep pumpin

SR800

02-06-2007, 05:18 AM

You are sure getting a lot of protein for your calories, good work!

namtrag

02-06-2007, 07:29 AM

Yeah, I started eating an extra pack of tuna fish or two, all protein, no carbs or fat!

namtrag

02-06-2007, 07:35 AM

Tuesday,

Weigh in and measure day. I left all the information at the gym on a sticky, but I do remember that my official weight on the official scale was 198lbs, so I am finally under 200, hopefully for good.

I ate 6 scrambled egg whites for breakfast

Workout:

Lunges on smith machine-lift bar onto back, stand on a 6 inch platform, step back with one leg, touch the ground with toe and raise back up. Did 3 sets of 15 with each leg, I believe 135, 215, and 265

Decline alternating dumbell presses: 12x60, 2x12x70

Incline bench press on machine: 20x setting 6, 20x setting 7, 18x setting 8

High low cable flyes: 20x50 18x50 20x50

Tricep overhead presses: 20x60 12x60 15x60

Hanging oblique crunches: 2 sets of 24

Post workout: 2 scoops egg protein powder, 1/2 banana, mixed with ice and water in the blender

justtryn

02-06-2007, 07:45 AM

Way to go Mike!! I haven't seen the bottom side of 200 in quite some time!

Those Smith lunges sound interesting... and like they take more coordination than I'm capable of! ;) Good job!

namtrag

02-06-2007, 07:47 AM

Thanks for checking on me JT, next target is 180. Didn't even want to think about it until I got to 200.

The lunges are pretty good, you can't lunge too far down, so it ends up just burning the front quad area.

The guy I work out with on Tu and Th is a bber and he is always coming up with new ways to torture me!

justtryn

02-06-2007, 07:51 AM

200 is the lowest I want to go... with 12-15% BF... we'll see. :)

scienceteacher

02-06-2007, 08:01 AM

GREAT work Mike and the new sig. says alot. Congratulations!!!!!!!

Bob45

02-06-2007, 10:15 AM

You scramble your egg whites? I was for a couple days. Then I thought don't you just scramble the yolk into the white? They seem fine just microwaving them without touching them. Good job on the further fat loss.

namtrag

02-06-2007, 10:27 AM

Bob

I use eggbeaters, so I just dump a cup and a half of it into a hot skillet, scramble em up, and sometimes dump a bunch of salsa over top so I get some flavor out of it.

I don't suppose microwaving them would do any harm, just never tried it.

Never tried to separate real eggs yet.

Yeah, I was hoping to be even lower, that's just 4 lbs in 2 weeks, and I am eating real clean. I have been 195 at home recently, but maybe my home scales are wrong.

Bob45

02-06-2007, 10:36 AM

Is your strength still increasing and the waist decreasing? That would be my main worry with low calories. If it is things are great!

namtrag

02-06-2007, 10:38 AM

Waist stuck at 37 still. I do seem to be as strong or stronger. My close grip pullups are going real well, and I am going to start trying the normal wide grip pullups now.

Bob45

02-06-2007, 10:53 AM

Waist stuck at 37 still. I do seem to be as strong or stronger. My close grip pullups are going real well, and I am going to start trying the normal wide grip pullups now.

More strength is a good sign alright. The BW exercises do get easier as you weight goes down. How are your compound lifts going? Does your trainer keep making diet and training changes for you?

namtrag

02-06-2007, 06:05 PM

Bob45

02-06-2007, 06:30 PM

Remaining food for tuesday

Lunch: tuna, broccoli, and brown rice

Snack: 2 scoops egg protein in ice and water

Snack: Tuna fish, 20 peanuts

Supper: 5 oz tilapia, broccoli, cauliflower and carrots

Snack: 2 scoops Bomber Blend smoothie

total: 1791 29g fat 103g carb 277g protein

I've been getting a lot of gas from all the protein. I can't stand it myself, lol. Do you? It's been a while too. Too bad I can't heat my house with it.

namtrag

02-06-2007, 06:36 PM

Bob,

The gas is no worse than usual, which isn;t saying a whole lot. hahahaha

dartol

02-06-2007, 07:27 PM

Hey Mike! Try the Better-n-Eggs All Whites if you want something a little different. I like them much better than the Eggbeaters. I can eat them plain without even salt and pepper. I have been adding salsa lately too though.

That is great on the waist! Mine is 38 and that is measured sucked in... over 39 otherwise. It may be a little bloated from the creatine loading too though.

The veggies seem to be increasing my gas output... better stand clear if I had broccoli for lunch!

Soy protein is the only protein that does that to me. Whey doesn't bother me at all.

Darren

IR45N

02-07-2007, 04:53 AM

You're big on the broccoli. I like it too. Brussel sprouts aren't too bad either and waiting for asparagus to come in season or go on sale. Any chance upping the fruit and cutting back a bit on the greens might help the gas production go down? Only reason; probably I don't eat enough greens.

namtrag

02-07-2007, 05:45 AM

Fruit is out for me except my PWO shake with banana. Too much sugar. I think fresh or frozen spinach might rotate in on my veggie list pretty soon.

namtrag

02-07-2007, 05:48 AM

Wed

Cardio only

Drank a whey protein smoothie on the way to the gym

Walked on the treadmill, 4 mph, 3.5 incline for 40 minutes

Got to work and made an egg protein smoothie and a cup of brown rice.

Lunch: Tuna, bag of broccoli, cup of brown rice

Snack: 2 scoops egg protein, ice and water in blender, and a cup of brown rice

Supper: 4oz steak, stir fried with broccoli, carrots, and snow peas. There was a very small amount of canola used according to my wife, who cooked this lovely meal.

Snack will be another protein smoothie made with egg powder

totals 2046 cal 35g fat 173g carb 258g protein

scienceteacher

02-07-2007, 05:49 AM

Fruit is out for me except my PWO shake with banana. Too much sugar. I think fresh or frozen spinach might rotate in on my veggie list pretty soon.

Spinach is a good option. I eat spinach salads with tomato, cucumber and chick peas all the time. Much rather have it than lettuce.

namtrag

02-07-2007, 05:49 AM

Yeah, lettuce is basically nutrient free, I like spinach much better, too

Bob45

02-07-2007, 05:52 AM

namtrag

02-07-2007, 05:56 AM

Yeah, my waist is stuck at 37. I can see where I have lost a lot of fat above my waist, but the waist at the belly button seems to be pretty stubborn.

Just above it, I have two hollows forming on either side of my abdomen. Hopefully that will continue, and the waist area will start coming off. It's mainly around the sides and lower back that I am still fat.

This sucks, my body just wants to have some camel humps just in case.

ChocoChick

02-07-2007, 06:44 AM

That is great on the waist! Mine is 38 and that is measured sucked in... over 39 otherwise. It may be a little bloated from the creatine loading too though.

The waist is a tough one to measure. You kind of have to get a feel for how you did it last time. It is easy to suck it in or let it out a couple inches either way. I know I can change mine a lot. How my pants fit is still my best way of knowing if I'm losing.

Bob - You are taller than Mike. That plus the creatine are bound to give you a larger waist. Don't be so hard on yourself!

Measure your waist at the smallest point.

Bump to the comment about how your pants fit being the best guide.

namtrag

02-07-2007, 07:02 AM

Yeah, Bob. You are doing great, you are your own worst critic. I know, because I am just like that myself.

I commend you for caring so much about your health, many people our age have given up.

dartol

02-08-2007, 06:40 AM

Mike your journal was down to page 3... what up with that? It is never that far down... what are you slackin'? LOL

Darren

namtrag

02-08-2007, 07:40 AM

Maybe if I post every meal separately instead of editing my morning post, I can stay at the top and be an attention hog! hehehehe

namtrag

02-08-2007, 07:47 AM

Thursday

Bomber Blend Protein, water and ice smoothie on way to gym

Worked out with my buddy TJ at his chiro office which has a small gym.

Bench step ups with 45 lb dumbell: 3 sets of 25 with each leg.

Static squat with Olympic bar across shoulders: 3 at 60 seconds.

One arm cable rows (the lawn mower starting exercise):12x120,12x130,12x140 with each arm

DB Shrugs: 3x20 with 100lb db in each hand

TJ made us do a new exercise. He bought a thing called a "Tanker". It is basically a big canteen you fill with water which has handles on either side. We laid face up on a flat bench and did an exercise where you hold the tanker above your head. Then you do a sort of pullover motion, keeping your arms straight, and also do a leg raise at the same time. Your hands and feet meet in the middle. Hard to describe. Sort of a pullover and ab exercise at the same time. We did 3 sets of 25

EZ Bar Curls with arm blaster: 3 sets of 20 at 65lbs.

Mid level machine rows: 3x20 on setting 8

Hanging oblique crunches: 2 sets of 30

PWO-2 scoops egg protein powder, half a small banana, ice and water in blender.

Lunch- bumble bee 4 oz mesquite tuna steak, bag of broccoli and cauliflower

Snack: 2 scoops egg protein, ice and water

Snack : Bumble Bee Ginger and Soy Albacore tuna fillet

Snack at meeting at 6:30pm. Not a lot of choices, last minute client meeting. Had one of those slices out of a giant roast beef sandwich. The one that is about an inch and a half wide, with a big piece of deli roast beef. Also ate a piece of swiss cheese.

Supper at 9: 6 scrambled eggbeater eggs. bag of broccoli

Grand total for day: 1512cal 23g fat 70g carb 251g protein

SR800

02-08-2007, 05:26 PM

Good work, isn't productive OCD wonderful!

namtrag

02-08-2007, 06:52 PM

I never thought I had OCD until this bbing sh*t came along!

dartol

02-09-2007, 03:42 AM

Not a bad thing to get OCD over!

Darren

ChocoChick

02-09-2007, 04:09 AM

Hmmm... how many times a day are you washing your hands? :D

wedgey

02-09-2007, 04:23 AM

Hi Mike , just dropping in to say hi, sounds like everything is going great for you :)

namtrag

02-09-2007, 06:50 AM

Thanks, Wedgey, I am feeling pretty good about it, that's for sure.

namtrag

02-09-2007, 06:54 AM

Friday, chest day:

On way to the gym I had the usual, 2 scoops of Bomber Blend in ice and water.

Workout:

DB Flat Bench Press: 8x55, 8x60, 2x8x65, 6x70

BB Decline Press: 8x135, 2x8x185, 6x205 very shaky and had no spotter so I went back and did 8x195 on my last set.

Incline DB Press: 8x50, 6x60, 5x60, 6x55, 5x55

Bodyweight dips: 5 sets of 10

30 minutes walking on treadmill 4.0 mph, 3.5 grade. heart 115bpm at end

PWO: Protein Bar on way to client.

Lunch: Package of hickory smoked tuna, 1 cup of brown rice (Uncle Ben cook in the microwave pouch)

Snack: Package of Bumble Bee Mesquite Chicken Breast, Protein smoothie
Also, screwed up and ate a little bit of dry roasted peanuts. Can't figure out why I am so hungry today!

Supper: 6 oz chicken, 2 cups broccoli, carrots

Snack: protein powder smoothie

1923 42 115 271

scienceteacher

02-09-2007, 06:58 AM

namtrag

02-09-2007, 07:02 AM

ST

Yes, if you look close at the db presses, you can tell I was running out of gas!

And I forgot to put in the treadmill work on my original post

i am also as hungry as I have ever been right now!

Odin1970

02-09-2007, 07:54 AM

Hey Mike,

Wow what a month for you, new pics look real good man your coming along big time. Sorry I havent commented in a while I have been swamped at work and, well you know how it is at year end.

BTW how the hell did you get so much rep? All those men who visited your profile eh? :)

No really, youve come along way Mike your kicking ass.

Odin

namtrag

02-09-2007, 08:04 AM

jspirate

02-09-2007, 08:13 AM

Really, I just want to lose the love handles, no matter what I weigh, but I am guessing 175 will be the right weight for that.

Wow, 175 would be seriously lean! I think you are right though, at our age you have to really want it ot get rid of those little 40 year old tires.

Like I said above, I never realized I was OCD until bbing came along.

I guess it's a good thing to be ocd about.

Everyone of us here is OCD Mike. It is the only factor that is more important than genetics :D

Keep on gettin in bro...

Odin1970

02-09-2007, 08:17 AM

Thanks Odin,

On the reps, I can't help it if I am so good looking!!!

Man, if I could just get the last 25lbs off, then I will be there. By this summer it will be gone, just in time for the beach.

Until I got down to 200, I was obsessed with 200. Now that I am at 198, I am obsessed with 175. hahahaha

Really, I just want to lose the love handles, no matter what I weigh, but I am guessing 175 will be the right weight for that.

Like I said above, I never realized I was OCD until bbing came along.

I guess it's a good thing to be ocd about.

You are right on track for the summer, my guess is at about 185 ish you'll be to the point where some real lines will show in your upper body and that will augment any issue you have with your midsection.

Im starting to attempt a cut now, Im at 230 now but still in a 36inch pants, so my goal is to be where you are at now. Thanks for keeping your journal going, as corny as it sounds its been inspiring to see your loss and it gives me a little insentive as well. Hopefully by the summer i will have a cell with a camera and can take some pics myself.

Because lets be honest, if your getting repped for your looks something is off in the world. No offense pal, your a great guy but your wife is a generous soul :) (joking of course, still I dont want all this to go to your head)

namtrag

02-09-2007, 09:20 AM

very funny...NOT! hehehehehe

My problem at 198, is I still wear 36 pants, at least in the dress type pants. I can wear loose fit 34 jeans, but they aren't loose fit on me. But at least I wear all the pants at waist level now, instead of slinging them low.

It's just been a little frustrating that the size of my chest keeps getting smaller, but my waist seems stuck at 37 or so (that's what it measures at the navel). So now I am 42 chest, 37 waist.

Oh well, just gotta keep the chest at 42, work on getting the waist down to 32

dartol

02-09-2007, 09:53 AM

At 197 I may be able to squeeze into 36's, I am not sure... and I am taller than both you guys! More work to do...

Better than the 40's I was wearing in November though! ;)

Darren

SR800

02-09-2007, 05:20 PM

Just remember going down in sizes is expensive. I spent a hell of a lot of money in the last year on new clothes. Luckily it is winter and I can get away with a sweater and dress pants. I have not been buying dress shirts since my neck keeps going up but will have to break down before to long. None of my suits fit.

namtrag

02-10-2007, 04:30 AM

Yes, SR, it sucks...but in a good way! I never thought I 'd be saying I needed to buy a smaller belt.

dartol

02-10-2007, 04:31 AM

Yes, SR, it sucks...but in a good way! I never thought I 'd be saying I needed to buy a smaller belt.

Haha yeah I already had to buy a belt too! :)

Darren

namtrag

02-10-2007, 04:35 AM

Saturday.

Got up and went to work, will try to get leg day done later. I have been doing that lately. Working on Saturday until about 4, then heading to the gym to do calf raises, squats, walking lunges, etc.

Only today, I feel like crap. I think the blucous (I am not sure how to spell it, it is a word my dad taught me) that everyone seems to have had this winter is finally getting to me. Just tired, and feel like my breathing is a little constricted, along with a little bit of a headache and a sore throat. I hope it doesn't get worse, because I don't want to miss any working out.

It doesn't take much to derail me, and I am on a roll right now.

I got to work, and had a Bumble Bee Mesquite Chicken breast (120 calories), pretty tasty, and a cup of Uncle Ben's Brown rice in the microwavable pouch. It has a little bit of fat in it, I guess to help it cook, but it sure is convenient.

Snack: Egg protein, ice and water in blender, also ate another cup of brown rice.

ChocoChick

02-10-2007, 05:48 AM

Also, screwed up and ate a little bit of dry roasted peanuts. Can't figure out why I am so hungry today!

Um... because you only had 1500 calories yesterday? Which is less than I eat...

namtrag

02-10-2007, 06:25 AM

Hmmm... how many times a day are you washing your hands? :D

Twice a day whether I need to or not! hehehehe

namtrag

02-10-2007, 06:27 AM

Yeah, good point. I should have eaten more protein to make up for the fact that I was low carbing that day. I ate a lot of meals, so I didn't realize how low the calories were.

Hibiscus09

02-10-2007, 06:31 AM

Morning, cutie! Sorry you are feeling poorly. You're doing so great with your workouts and progress! Oh, and I keep the fat clothes and the skinny clothes around (skinny being size 0 and fat being 4 and just right being a size 2 ). I manage to fit into all of them throughout the course of the year. It just depends on the season. . . . :D

By the way, what's a Body Point and why do you have so many more than I do? LOL

BarEdul

02-10-2007, 06:38 AM

Thank god, I thought this obsessive desire to lose weight was a bad thing. Now I know I am not alone I have hope! J/k OCD is the greatest thing I can have if it means losing the weight like you have! KEEP going fella!

namtrag

02-10-2007, 06:40 AM

Hi Hibby

No idea what the body points are for.

I have felt like I was going to come down with something for a couple of weeks, it just hasn't gone full blown. I am pumping the Vitamin C and keeping my fingers crossed.

I am getting rid of the fat clothes, I don't even want them around, that way I won't have any excuses to gain back the weight!

Thanks for checking in.

namtrag

02-10-2007, 06:42 AM

Barbs, I think you have to be obsessed with it to be succesful at it since there are so many things in the world to make you do the opposite.

Once I figured out I was really in my 40's and that I could have a heart attack at any time, it hit home that I needed to do something.

Keep at it, you can do it. Set small goals and meet them. Then set more

Oxxy

02-10-2007, 04:16 PM

Saying hi, your doing well namtrag, i myself keep all my old jeans if they are still in good condition, I have this very old pair of size 34's i thought one day i might get back into them , i can just fit into them now and im so happy, the fat rolls over the top but i dont care, its just an achievemtnt to get into them. keep focused

namtrag

02-10-2007, 05:30 PM

Saturday continued

Lunch: package of bumble bee salmon, bag of broccoli, carrots, water chestnuts and snow peas.

Snack: egg protein powder in ice and water

Workout: even though it was leg day, I did some hammer grip pullups just for the heck of it. I did my most ever in one set! 8, 6, 4, and 5, total 23

On to the standing calf raise machine: 15x180, 15x200, 15x220, 13x220, 14x220

Squat rack: lightened the weight up to try to get the form right. did a little better. 15x115, 2x15x125, 12x125, 13x135

Walking lunges: these blow by the way, did I ever mention that?

5 sets of 24 with 25lb plate in each hand

Leg extension to finish up: 30x65, 20x80, 15x110

Legs were trembling on the way down the stairs to the shower. Why do they have to put the weights upstairs?

PWO:Labrada protein bar

Supper: chicken breast, 2 servings of chinese vegetables

Snack at 9 will be a Bomber Blend protein shake in water and ice

Totals for day will be 2087cal 44g fat 164g carb 268g protein

justtryn

02-10-2007, 06:40 PM

justtryn

02-10-2007, 06:41 PM

Legs were trembling on the way down the stairs to the shower. Why do they have to put the weights upstairs?

Good looking workout, bud. Those shakey legs - good feeling, huh?

namtrag

02-10-2007, 06:55 PM

yeah, I can't wait for tomorrow and monday.

What's weird is I am feeling guilty now for not doing more. It is a lot worse in person than it looks like in writing.

FatherOfThree

02-10-2007, 06:59 PM

Great leg workout. and nice PB on the pull ups!

namtrag

02-10-2007, 07:06 PM

I am gonna do 10 very soon! When I do, I will start trying wide grip chins

Thanks for checking in

namtrag

02-11-2007, 08:34 AM

Sunday

6 scrambled eggbeaters eggs, mixed into 1 cup of brown rice, about 6tbsp of salsa over top

Went for a walk with my 8 year old. She used her scooter. I think we went about 2.5 miles

Got home and made a protein powder, ice and water smoothie with a little bit of leftover coffee mixed in.

Went and shopped for this weeks groceries so my wife could have a break.

I was so hungry at the store even though I drank the smoothie right before I left. I was strong though, and didn't buy anything stupid.

As soon as I got home, I had tuna, brown rice, and veggies

Then, a Bomber Blend, ice and water smoothie

Ate a little too much at my daughter's Chinese New Year event. Had 4 oz pork loin, about 2 cups of shrimp (tried to drain as much of the sweet sauce off as possible), some stir fried vegs, some rice, and one rice cake.

At 9:30 I had another bomber blend smoothie

Highest calorie day in a long time 2610 46f 205c 330p

IR45N

02-11-2007, 08:40 AM

SR800

02-11-2007, 11:10 AM

Gotta have the eggs Sunday morning but I went 3 whole eggs over easy with the koshi waffles

Original Poster

02-11-2007, 11:16 AM

dartol

02-11-2007, 11:46 AM

namtrag

02-11-2007, 11:50 AM

We even found a big puddle which was frozen solid enough to walk on (which is very rare in this area), so she was all excited!

Now we are getting ready to go to the annual Chinese New Year celebration that the local Chinese adoption support group has. It's a big shindig where all the little girls and their parents get together. It is so much fun seeing all the little Chinese girls running around in their finery.

My daughter, Grace, is one of the oldest ones now, I can remember when we went to our first Chinese New Year when she was 15 months old

Darren, she is in great shape because she swims on the local swim team. Her favorite event is the 100m Individual Medley (25 meters butterfly, 25 back, 25 breast, adn 25 free. I don't know if I could swim 100 m.

namtrag

02-12-2007, 06:22 AM

Monday, back day

Pre workout: 2 scoops bomber blend in ice and water

Headed to gym:

Hammer grip pullups: 7 5 5 4 4 3 3 = 31

Front pulldowns: not getting any stronger on these, if I try to go heavier I end up cheating: 8x115, 5x130, 7x115, 6x130, 6x130

Close grip seated cable rows: 8x145, 2x8x175, 6x190, 7x190

One arm db rows: 8x55, 2x8x75, 2x6x85 (did 8 with right arm, 6 with left, so only counted 6)

30 minutes walking on treadmill at 4.0 mph, 3.5 incline. Heart rate 118 at end

PWO: 2 scoops egg protein and a banana, ice and water in blender

Lunch: Salmon and cauliflower

Snack: egg protein smoothie

Snack: pouch of hickory smoked tuna

Supper: 4 oz lean burger patty, bag of broccoli, salsa

Snack: protein powder smoothie with sugar free mocha powder

1767 46g fat 86g carb 248g protein

dartol

02-12-2007, 06:34 AM

Hey Mike! That is cool on your daughter swimming. That is an awesome exercise. I wish I knew how to swim decently. Maybe I will take some training, they have a pool at my gym. I'd really like to do a triathlon!

Darren

ChocoChick

02-12-2007, 06:40 AM

Does laying on a raft in the pool count as swimming? :)

How was the New Year party, Mike?

namtrag

02-12-2007, 06:43 AM

Darren, triathlon???? You are really starting to scare me, dude.

DBF-The party was awesome, I will post some pics soon! There were about 500 people there, probably about 150 were adopted Chinese girls. It was really cool to see everyone, and catch up with a few old friends. I ate too much, but at least I am honest. hahahaha

Laying on a raft counts only if you have a mixed drink in your hand.

namtrag

02-12-2007, 06:25 PM

Here is a pic of me and my family shot in Nov 2006 for our Christmas letter. My lovely wife Karen is to my left, my son Russell who is at UVA as a freshman, is at my right.

The bottom row, l to r: Nic Teda, our "son" from France, who is living with us this school year, my daughter Grace, and my son Dale, who is a senior in HS, and will probably be down at USC with Hibby this fall.

My wife hasn't downloaded our pics from the Chinese New Year event yet, but I will get a pic up as soon as I can.

IR45N

02-12-2007, 07:21 PM

Really nice looking family and a darn fit dad!

Bob45

02-13-2007, 05:21 AM

Nice family pic. Thanks for sharing.

dartol

02-13-2007, 06:13 AM

Fine lookin family there Mike!

Darren

namtrag

02-13-2007, 08:30 AM

Tuesday

Weigh in and measurement day:

Drank 2 scoops of bomber blend mixed in water on the way.

Weight: 197lbs. Only lost 1 lb this week.

Body fat measurements remained the same: 5 chest, 10 ab, 4 thigh

Neck: up 1/8 to 16 5/8

Shoulders: 48 1/8

Chest: 42

Torso: 35 3/8

Waist at navel: below 37 for first time, 36 7/8

Thigh: 24

Calf flexed: 16 5/8 (keeps getting smaller, but looks bigger!)

Bicep flexed: 15 3/8

Workout:

Seated db shoulder press: 2x12x50, 8x50

Incline db press (probably 60 degrees, still felt like a shoulder press): 10x45, 10x45, 9x45

Flat db press: 12x50 12x55 12x65

Decline db press: 12x50 12x65 9x70

Tricep pushdowns drop sets: 3 complete sets of 10at 120, 15 at 100, and 20 at 80

Upright cable rows: 12x90 12x110 12x120

Hanging oblique crunches: 3 sets of 30

Post work out: package of tuna and 1 cup of brown rice

What was cool, I had a pump going after all the chest work, we had hardly any rest between sets. Now that my body fat is reasonable, I am starting to see some veins popping out in my upper chest area when I get a pump. Pretty cool, eh!

Lunch: salmon and bag of broccoli, carrots, snow peas and water chestnuts

Snack: 2 scoops egg protein in ice and water, sugar free mocha mixed in

Snack: package of hickory smoked tuna

Supper: 6 oz of tilapia, 1/2 bag broccoli

Snack: 2 scoops Bomber blend in ice and water

Totals 1776 calories 32g fat 109g carbs 263g protein

Bob45

02-13-2007, 08:41 AM

Way to go with the constant progress and psyche Mike!

ChocoChick

02-13-2007, 08:56 AM

You have a beautiful familly, Mike. :)

SR800

02-13-2007, 03:24 PM

Veins are good.

namtrag

02-13-2007, 03:30 PM

I was beginning to wonder if I had any!

dartol

02-13-2007, 07:32 PM

Hey we are about the same weight now! I weighed in at 196.8 this morning I think. I'd compare the measurements but I am just too tired tonight. Maybe tomorrow. LOL

Congrats man, you are doing awesome!

Darren

namtrag

02-14-2007, 02:21 AM

Darren, I need to measure my hips and forearms so I have the complete chart on bodyspace. I am not sure where to measure either one though.

I also will need to replace the squats for a while. My SI joint was screaming yesterday and today, I couldn't even sleep hardly on Monday night. So I need to find a replacement for a while and let my SI rest.

It will be interesting to see how close our measurements are. My chest measurement is exceedingly small for a 197lb weightlifting, stud of a guy at only 42", so you got a shot at me there.

ChocoChick

02-14-2007, 05:37 AM

Laying on a raft counts only if you have a mixed drink in your hand.

I think I can manage that. ;)

Can't wait to see the pics...

Happy Valentine's Day!

namtrag

02-14-2007, 06:11 AM

Thanks, Sweetie, and same to you!

dartol

02-14-2007, 06:14 AM

namtrag

02-14-2007, 06:15 AM

Wednesday

Got up and went to gym, did 40 minutes walking on treadmill at 4 mph and 3.5 incline. Heart rate of 107 at end.

Just for the hell of it, tried pullups, slightly wider than shoulder width grip. Managed to rip off 4 3 3 and 2 for a total of 12. I couldn't get quite up over the bar on a few reps, but I am gonna keep trying

Got to work and had 1 cup of brown rice and a protein, ice and water smoothie made with egg protein powder.

SI joint is still achy, but was ok during the cardio, it only hurts when I am not moving.

Meal 2: package of sweet and spicy tuna, 1 cup of brown rice

Meal 3: 2 scoops egg protein powder in ice and water

Meal 4: package of hickory smoked tuna, bag of broccoli, carrots, snow peas, and water chestnuts

Meal 5: 1 cup of wife's homemade chili

1676cal 38g fat 153g carbs 194g protein

namtrag

02-14-2007, 06:20 AM

Forearms I measure at the biggest part, unflexed. Hips... humm, I forget I will have to ask my wife. We need a really good How-to Measure Guide!

What's an SI joint? Sorry you are having pain, that always sucks.

Darren

Hey Darren, the SI joint I am having trouble with is the upper one on the right. I believe you have an upper and a lower one on each side. The upper one's are where the hip bone joins the spine on each side. It's right at about waist level, 4" or so to either side of the spine. It's supposedly a pretty common place to have back pain, but it's actually a hip problem, I think.

I will have to measure my forearms tonight, I am guessing 10-12" at the biggest part.

namtrag

02-14-2007, 06:38 AM

While I am still waiting for that 32" waist, I do have some good news on the rest of my clothing downsizing.

I bought custom dress shirts at a client's men's store last May 1 or so. These were not cheap shirts either, upwards of $110 each. I normally don't spend money like this, but the client is a valuable one to my firm, and a nice guy to boot, so I went ahead and got a few. Plus he lets me pay a little each month toward the bill.

Since then I have lost so much weight, they were beginning to look like a tent on me. So yesterday I took them in to get altered. The seamstress put pins in on both side to show how much fabric to remove, and I am guessing it was 2" on each side, down the side seam.

Nothing can be done about the necks being to big, so these will end up being sports shirts. The necks are so big on me now that it is impossible to cinch a tie down without binding the collars. The collars were 18 1/2". I now wear a 17".

Getting thinner is definitely costing me some money!!!!

namtrag

02-14-2007, 01:08 PM

Well, finally gonna take a break from barbell squats since my SI joint can't seem to take the abuse. Every week it's: do squats on Saturday, feel no pain until Monday, be in fairly bad pain from Mon-Thur, get adjusted by chiro, start feeling better Fri, then do squats again Saturday to start the cycle of abuse over again

Will be substituting hack squats instead and hope they don't stress the SI joint out as much.

Chubby Mom

02-14-2007, 02:30 PM

http://www.csdf.k12.ca.us/student_life/events/05/valentine's%20party/valentine's.png

dartol

02-14-2007, 07:24 PM

Just for fun I took some more measurements tonight and did some compares. It looks like the only thing I have you on that is good is shoulders. Mine went up like an inch last month! Otherwise I just have less muscle and more fat. I usually only measure to the nearest 1/4 inch... without measuring at exactly the same spot every time I figure that is good enough.

Sorry the format is really ugly, everything I tried to clean it up failed on me tonight. I even took a screen shot of it formatted the way I wanted to upload... and it said it was not a valid image file. *sigh*

Darren Mike Difference
Chest 41 42 -1
Arms Flexed 14 1/4 15 3/8 -1 1/8
Waist Out 38 1/8 36 7/8 1 1/4
Calves 16 3/8 16 5/8 - 1/4
Shoulders 48 3/8 48 1/8 1/4
Neck 15 1/4 16 5/8 -1 3/8
Thighs 23 1/4 24 - 3/4
Torso 37 35 3/8 1 5/8
Weight 196.40 197.00 -0.60
http://lowcarbdiets.about.com/library/blbodyfatcalculator.htm
22.60 20.20 2.40

Darren

namtrag

02-15-2007, 02:36 AM

Well we aren't too far off from each other.

I did the hips and forearms last night. My wife told me to measure my hips lower than I would have expected, right around the middle of the dimples on either side of my ass.

I got 39.5 for the hips

13" for the forearms.

dartol

02-15-2007, 03:06 AM

Last time I measured forearms I got 10.75, and hips 41.25... not sure where that was measured though.

Dimples on your ass huh? LOL

Darren

namtrag

02-15-2007, 11:24 AM

Dimples, yes, but that used to be fat there!

namtrag

02-15-2007, 11:29 AM

Thursday

2 scoops bomber blend in water on way to gym

Leg presses: 20x225, 2x20x275 hold for 30 sec at end of each set in the down position

Lying leg curls: 3x20x50

Cable lying pullovers: 12x110 12x100 11x110

One arm rows: 20x50 20x60 20x65 each arm

Reverse flys lying face down on an incline bench: 3x15x15

Shrugs on bench press machine: 20x150 2x30x160

Drop set cable curls:first set:10@100, 15@70, 20@50, then 2 sets of: 10@100 15@80, 20@60

Hanging oblique crunches: 3 sets of 30

PWO-EAS Carb control protein bar

Lunch: Package of tuna, cup of brown rice, bag of broccoli, carrots, snow peas and water chestnuts

Snack: got a big tub of ON Pro Complex, it's a protein blend. 2 scoops has 55 g of protein, so I only used 1.5 scoops, and made myself a blend of ice, water and powder. I also ate 2 cups of brown rice.

namtrag

02-15-2007, 06:17 PM

Snack again: package of hickory smoked tuna

Supper: 6 oz of chicken breast and 1/2 bag of broccoli

totals 2078calories 34g fat 208g carbs 244g protein

Not a bad day of food

Original Poster

02-15-2007, 06:43 PM

Mike you are doing fabulous !

But for the life of me I have no idea why you would want to use a carb control bar as your post WO nutrition. Pleas don't take this the wrong way, I am ONLY trying to help.

Each of the AdvantEdge Carb Control Nutrition Bars deliver ~4 grams of impact carbs. Impact carbs, including sugars and starches, are the carbohydrates that have a significant impact on insulin and blood glucose levels and should be monitored as part of your low-carb lifestyle.

Post WO is the one time you WANT to spike those insulin levels.
4 grams of impact carbs are not going to do anything to insulin levels worthwhile. Just because you are cutting (like most of us are) you shouldn't fear carbs post workout. They are imparative to muscle preservation and taking advantage of the 20-40 minunte window after a workout where protein synthesis is ramped up big time.

You might want to check this thread out......
http://forum.bodybuilding.com/showthread.php?t=231345

And dude, those abs are coming out. You are doing fantastic.
Keep up the awsome work.

namtrag

02-15-2007, 06:49 PM

I had to close on my house this morning and just grabbed something on the way at the 7 eleven, I was running late (from my workout no less!). I don't normally do that, I usually have a whey smoothie with half a banana, at least that's what I aim to have. Can't always do it though.

I appreciate the advice though Chi, it is sound! Next time I will grab one of the regular high protein, high carb bars when I am in a hurry. I just wasn't thinking....

You guys are always watching, just like the lady on Monsters Inc.

Original Poster

02-15-2007, 06:52 PM

Hey we are all here to help and keep on each other.
;)

Keep one thing in mind about fruit in post WO shakes...........they fructose has a tendency of replenishing liver glycogen first and not muscle glycogen.....which is needed most post WO.

But that's a debate for another time. I know a lot of people use fruit post WO, but I have never been a fan of that. Save the fruit for 1st thing in the morning IMO...when the body is in a fasted state after sleeping.

Your kickin ass and I know those abs are going to look great really soon.

namtrag

02-15-2007, 06:54 PM

Just like yours I hope!

You are doing the Tarzan loin cloth proud, my friend!

Original Poster

02-15-2007, 07:14 PM

Just like yours I hope!

You are doing the Tarzan loin cloth proud, my friend!

Thanks Mike !

namtrag

02-16-2007, 06:43 AM

Friday

Drank 2 scoops of bomber blend protein powder, blended with ice and water on the way to the gym.

It was chest day. I was very disappointed in my strength today. I ate 2100 calories yesterday, which is more than usual, so I thought maybe I would actually be stronger. On the contrary, I actually was weaker than last Friday when I did the same routine.

Incline DB Press: 8x50 8x60 8x60 7x60 6x60

Decline BB Press: 10x135 8x155 8x185 7x195 6x195

Flat DB Press: 8x60 8x65 6x70 3x65 3x55 5x55

Dips: Bodyweight 15 12 10 9 8

30 minutes on tread, 4 mph, 3.5 incline, 113bpm at end

Post workout: ON Pro Complex 2 scoops blended in ice and water. Forgot that I didn't have any bananas at work to blend in. so I am at almost zero carbs.

Snack: package of Hickory Smoked tuna

Lunch: Package of Chicken of the Sea Salmon and bag of broccoli

Snack: Egg protein powder, ice and water, in blender

Supper: My family went to Red Robin while I worked late. They brought me back a big salad with chicken breast, a little bit of bacon, a little bit of shredded cheese, and a small amount of egg. I dumped a bunch of salsa on it and chowed down. I don't miss salad dressing at all, the salsa is awesome on just about anything. Also ate some peanuts.

Ended up at 1702 43f 57c 269p

ChocoChick

02-16-2007, 06:47 AM

Keep one thing in mind about fruit in post WO shakes...........they fructose has a tendency of replenishing liver glycogen first and not muscle glycogen.....which is needed most post WO.

Yes.

And I recall reading that bananas are one of the worst fruits to eat if you lean toward any sort of adrenal issues.

namtrag

02-16-2007, 08:14 AM

I think I figured out why I was so weak today on my chest stuff.

I did a lot of the same stuff on Tuesday, and I am not used to that.

You see, I work out twice a week with my friend TJ, we do chest on Tu, back on Th. I never know what exercises he has planned, so it's a lot of fun.

On M, W and S, I do general stuff laid out by my trainer. I do back on M, chest on F, and legs on S. Just so happened that TJ had me do a lot of the same stuff on Tu that my trainer had me do today.

At least, I hope this is why.

namtrag

02-16-2007, 12:57 PM

Got the weirdest macros today so far, it is a planned low carb day:

1168calories 21g fat 23g carbs 215g protein

Meals so far: Whey protein smoothie, ON Pro Complex protein powder smoothie, package of tuna, package of salmon and bag of broccoli, and an egg protein powder smoothie (all smoothies with water),

Will have a normal dinner at home, and then maybe some more meat at 9

I feel like a caveman, all protein all the time hahahahaha

SR800

02-16-2007, 05:38 PM

Cavemen did not shave LOL

namtrag

02-17-2007, 05:25 AM

I don't shave, I "trim". lol

namtrag

02-17-2007, 05:28 AM

Sat

Ate 8 scrambled egg whites with salsa, and a bag of birdseye broccoli for breakfast.

Snack: 1.5 scoops of ON Pro Complex in ice and water, cup of brown rice

Lunch: tuna, bag of broccoli

Snack pre workout: 2 scoops ON Pro Complex in ice and water

Workout

Hacksquat machine 45 degree angle: Didn't think a lot of this exercise, it was just too weird, didn't seem to be hurting anything as I did it

No machine weight: 15x120 2x15x180 15x230 2x15x280

Standing calf raises: 15x200 2x15x220 2x12x240

Walking lunges 35 lb plate in each hand: 5 sets of 24 lunges

Leg extensions: 30x65 20x95 15x125

Pullups: 6 3 3 , overhand grip

Post workout: Labrada nut roll bar

Went to movies with daughter, and ate some buttered popcorn, my discipline was totally lacking

Got home and had 5 oz chicken breast.

Not gonna beat myself up too bad for the popcorn

2201cal 51f 148c 270p

dartol

02-17-2007, 05:51 AM

For the post-workout drink, how about powdered Gatorade to mix in?
I may be on the wrong track, but here's why I think that it is a good thing:
- you can control the amount easily
- There are two sugar types in it, which use different uptake paths. (sucrose and dextrose)
- it also has the electrolytes you need to replace after sweating

Here's a discussion of fructose vs. dextrose:
751837

Or I guess the best thing lately is Vitargro, I might look up more about that.

Darren

dartol

02-17-2007, 05:54 AM

Saturday, at work right now.

Now that is just wrong! :)

Darren

namtrag

02-18-2007, 07:07 AM

Sunday

8 scrambled egg whites, salsa, cup of brown rice

Getting ready to go on walk with Grace

We did a 2 mile walk, found a big patch of bamboo, and got Grace a small old piece that she can take to school and show. It was a dried piece, and I explained how they make furniture out of it. They have been studying products and uses of plants.

Got back at about 11 am eating my lunch: Lemon Pepper starkist tuna pouch, bag of birdseye broccoli, carrots, cauliflower and water chestnuts, and a cup of brown rice

Snack: 2 scoops bomber blend, 2 tbsp of sugar free mocha, ice and water, blended

Supper: at mom's, totally blown. 1 cup of chili, salad with salsa, 1 oz of tortilla chips, 4 single serving dove dark chocolates

Total calories not bad, but it was pure sh*t

1967 50 216 161

Original Poster

02-18-2007, 07:09 AM

Awsome start to your nutritional day Mike.

Enjoy your walk :)

jspirate

02-18-2007, 07:45 AM

Or I guess the best thing lately is Vitargro, I might look up more about that.

Darren

Ohhh, I love Vitargo. I can't say it has done anything for me from a hypertrophy standpoint, but it is silky smooth for me. With any of the sugars I get a spike followed by a crash, but not with Vitargo. I swear I get a nice pick-me-up after my workout, but it lets me down nice and easy. Damn stuff is expensive though...

dartol

02-18-2007, 07:46 AM

Sounds like a good day Mike. :)

Darren

namtrag

02-19-2007, 06:33 AM

Monday

2 scoops of bomber blend, ice and water in blender.

Headed to the gym

Overhand pullups: 5 (hurt in right forearm, so switched to hammer grip)
Hammer grip pullups: 5 4 4 4 3 3 3

Total pullups: 31

Front pulldowns: 8x115, 7x130, 6x130, 6x130, 8x130

Seated rows: 8x145, 2x8x175, 2x8x190

Bentover Barbell rows: 8x115, 4x6x135

30 minutes walking on treadmill, 4 mph, 4.0 incline, heart 115bpm at end

Postworkout: 2 scoops ON Pro Complex in ice and water, with half a banana, in blender.

Got to get the eating back on track today!

Lunch: Salmon, broccoli, and brown rice

ChocoChick

02-19-2007, 07:23 AM

Morning, Mike! Yummmm on the Dove dark chocolate. ;)

namtrag

02-19-2007, 07:34 AM

Yes, my mom is evil for having them around!

They were sure good though!

dartol

02-19-2007, 06:28 PM

Hey Mike, did you clean up your act today? LOL

Darren

namtrag

02-20-2007, 08:08 AM

Yeah, pretty clean, except I had a handful of peanuts at a meeting I went to last night!

namtrag

02-20-2007, 08:17 AM

Tuesday, weigh in and measure

On way to gym, I ate an Atkins bar

Weight: 196 (down another lb), slow, slow, slow
Body fat: pec 4, ab 9, thigh 4
Neck:16.25
Shoulders: 48.25
Chest:42.25
Torso: 35.25
Waist at navel: 36.75
Thigh: 23.75 (keeps shrinking)
Calf flexed:16.5
Bicep flexed: 15.375

Pretty happy, chest to waist gap is 5.5 inches

Workout was easy today:

Hip adductors on cybex: 2x12x72lbs, 12x84lbs
Hip abductors on cybex: 12x84, 2x12x96
Standing calf raises on smith machine: 3x20x215
Bowflex: Incline flys 12x1 band, 2x12x2 bands
Bowflex: Bench press 12x1band, 2x12x2 bands
Bowflex lateral raises 12x1band, 12x2 bands, 12x3 bands
Bowflex shoulder press: 12x1 band, 12x2 bands, 12x3 bands
Fitness bands lateral raises: 3 sets of 25
Hanging oblique crunches: 3 sets of 30

Post workout: 2 scoops of ON Pro Complex, 1/2 banana in blender with ice and water.

dartol

02-20-2007, 08:31 AM

Yeah, pretty clean, except I had a handful of peanuts at a meeting I went to last night!
Cool!
Hey peanuts have good fats, they are OK! :)
As dbflgirl pointed out to me, you need to keep some of the good fats.

Weight: 196 (down another lb), slow, slow, slow

Standing calf raises on smith machine: 3x20x215

Hey I am at 197.4 for the last two days, so you are officially lighter than me! :)

I am trying to catch you on the calf raises... ;)

Darren

namtrag

02-20-2007, 08:33 AM

Well, I am 5 inches shorter than you, so I should be lighter! hahahaha.

I am motivated by the fact that we sort of agreed to have an online poseoff with SR sometime. I want to look good in my posing trunks!

justtryn

02-20-2007, 09:08 AM

Overhand pullups: 5 (hurt in right forearm, so switched to hammer grip)

Hey Mike - looking good in here, as ususal. Down another pound, huh! Bast***d! ;)

Watch out for that forearm pain - I really wrenched mine doin pullups last Spring... takes a long time to recover.

namtrag

02-20-2007, 09:54 AM

But...only a pound! Just kidding!

My friend I lift with on Tu and Th, said a pound is a lot once you start getting pretty close to you goals. He said to imagine taking a 1 lb stick of butter and breaking it into pieces and sticking it around your abs, neck, lower back, and see how much space it takes up.

Yeah, on the forearms, it just hurt a little, but I am not taking a chance so I immediately switched to hammer grips

justtryn

02-20-2007, 10:01 AM

But...only a pound!

In this game, there's no such thing as "only a pound." :)

namtrag

02-20-2007, 10:47 AM

Yeah, but a pound here and a pound there, pretty soon you're talking about real weight!

namtrag

02-20-2007, 10:52 AM

I can't wait to post some pics this weekend. I am really excited about how I am starting to look. Even at 196 semi-lean lbs, I can see a lot of veins in my upper chest and arms. My ribs are showing in the front now, and my stomach is flattening out, even in the navel area (this has never happened to me before). I can even see my lats going down my sides and back now. there is also a hollow that has appeared to the inside of each shoulder blade.

My calves are looking pretty amazing, I have even stooped to shaving my legs from the knees down with a body trimmer.

It's exciting that I can see the muscle appearing where it used to be just soft and doughy!

It's amazing how much bigger you look when there isn't as much fat.

justtryn

02-20-2007, 11:04 AM

Not excited, are you Mike? LoL

Well, I used to be pursuing that damn scale - trying to force it down. But now, I'm content to stay pretty much at the weight I'm at now... maybe a few pounds lighter. So longs as I keep adding muscle like I have been, and pushing the BF% down, I'll be quite content.

namtrag

02-20-2007, 11:10 AM

JT

Trying to not get on the scale, but it's an old, bad habit.

It is getting easier to not get on the damn thing now that I am seeing the muscle showing up! It's finally getting through my skull that it's not what I weigh, but how I look and feel.

justtryn

02-20-2007, 11:20 AM

I hear ya... if I didn't know my wife would just go out and buy another one, I'd pitch ours in the trash! I wouldn't mind having one that tracked BF% I know they aren't exactly the paragon of accuracy... but I think they are useful for tracking change. I'd probably get a caliper test done then, compare it to the scale to see the difference. That way I might be a tad closer. Payday is this Friday - might go shopp'n!

namtrag

02-20-2007, 11:36 AM

Good idea on the bf scale. I think if you do it at the same time, with the same basic food/water intake before, it would at least be consistently accurate with itself over time.

Sort of like the 3 point caliper test my friend does to me every tuesday.

He measured me at 15.3% on Labor Day of 2006, at 234lbs. Now I am 196 and supposedly in the mid 8's on bf. I know it's not accurate percentage wise, but it has shown consistent trend downward. So at least it's coming off.

Happy shopping!

ChocoChick

02-20-2007, 02:14 PM

Good idea on the bf scale. I think if you do it at the same time, with the same basic food/water intake before, it would at least be consistently accurate with itself over time.

This has not been true for me. Not saying it won't be for you, but I know I am not alone in that I not only don't get an accurate reading from the scales/handhelds, but I also don't get consistent readings, so trending is not possible. What I have noticed with my device is that if I hold water, the bBF reading goes down, so I can be up 2 pounds in scale weight and ostensibly it's all muscle. I wish! Two days later or so, the truth is revealed.

Anyway, caveat emptor.

dartol

02-20-2007, 02:36 PM

Hey Mike, I am glad to hear you so excited. I like what I am seeing in the mirror these days too. But honestly, February has not been the best month for me. I am still making progress, just slower.

Hey JT, I am just trying to hold my weight while I decrease my bf% too. I am glad I am not the only one with that plan. LOL

Darren

SR800

02-20-2007, 05:45 PM

Great work Mike!

namtrag

02-21-2007, 07:13 AM

To finish out tuesday's meals:

Lunch: tuna, bag of broccoli, carrots, cauliflower and water chestnuts

Snack: 2 scoops egg protein ice and water in blender

Snack: more tuna

Supper:Our exchange student turned 18, he is from France, but he is of Polish parents. My wife made Polish Hunter's Stew (Bigos) for him. It was really good, and actually I think very healthy for bodybuilding. It had ham, kielbasa, some bacon(not much), hamburger, sauerkraut, apples and tomatoes. No carrots or potatos. Had one bowl. Managed to find a site with the nutrition info.

Snack: instead of eating birthday cake, I had a chocolate protein, ice and water smoothie while everyone else had cake

Total as best I could figure: 1798cal 47g fat 113g carb 250g protein.

namtrag

02-21-2007, 07:17 AM

Wednesday:

40 minute walk on treadmill, 4 mph, 4.0 incline, heart rate 116bpm at end.

Went to the doctor for my cholesterol check. I had cut back to lipitor 10mg every 3rd day for the past 4 weeks.

Results were pretty awesome, so he took me completely off the liptior. Total cholesterol of 127, ldl 81, hdl 32, triglycerides 71, glucose 72.

Only concern was the HDL of 32. He said I could go on Niaspan, but he didn't really push me to do so. He said it is obvious that the diet is working great.

If I were to just take Niacin, what is the dosage?

After the blood work, I finally got to eat, and had a Bumblebee Southwest style chicken breast and a cup of brown rice.

dartol

02-21-2007, 07:35 AM

Hey congrats on getting off the Lipitor, that is excellent! :)
This stuff just keeps giving you good things.

Darren

ChocoChick

02-21-2007, 08:46 AM

Congrats on getting off the lipitor. Have you tried red yeast rice?

http://www.mayoclinic.com/health/red-yeast-rice/NS_patient-redyeast
http://www.vitacost.com/NSIRedYeastRiceExtract

namtrag

02-21-2007, 08:49 AM

I will look at those links, DB. Thanks!

I need to remember a couple of years back when I had total cholesterol of 234 and HDL of 38. That will keep me positive!

I also seem to remember that I read somewhere that changing diet and losing weight can help make rapid LDL improvements, but HDL is more stubborn. Is that true?

Bob45

02-21-2007, 08:56 AM

It's great you are off the lipitor. I bet you will feel even better soon.

namtrag

02-21-2007, 09:05 AM

I was on such a low dosage, I am not sure it was really doing much, but I am really glad I am on NO DOSE now!

namtrag

02-21-2007, 05:51 PM

Wednesday food:

Meal 1 after blood test: Bumble Bee SW Spices chicken breast, cup of brown rice

Meal 2:Chicken of the Sea Salmon, Bag of broccoli, carrots and cauliflower

Meal 3: 2 scoops ON Pro Complex in ice and water

Meal 4: Bumble Bee Chicken Breast

Meal 5: 4 oz hamburger patty, bag of broccoli, snap peas, carrots and water chestnuts

Meal 6: 2 scoops Bomber Blend, ice and water

total 1690cal 39f 111c 221p

Hibiscus09

02-21-2007, 11:58 PM

Hi Mike! Great workouts! :) Pam taught me how to "engage" my back muscles before I started pulling and it really made a difference!

Happy Thursday!

namtrag

02-22-2007, 07:41 AM

Thursday

Pre workout: 2 scoops of bomber blend in blender with ice and water

Workout:

SLDL with DB's in each hand: 10x25 10x30 10x35
Assisted squats holding db's: 10x25 10x30 10x35
Cable lat pulls (each hand pulling a separate handle): 20x50 20x70 20x80
One arm cable rows (the lawn mower starting motion):15x100 15x110 15x120
Standing mid back machine rows: 15x70 15x80 15x90
Shoulder shrugs using bench press machine: 20x160 20x170 20x180
Standing strict cable curls (start at elbows at 90 degrees then contract, just trying to get a pump): 20x50 20x60 20x70
Decline bench crunches with 25lb plate on stomach: 3 sets of 50

Post workout: 2 scoops of ON Pro Complex, ice, water, and half a banana in blender. Cup of brown rice.

Good back workout. We concentrated on pulling with our backs as much as possible before engaging the biceps. I could really tell the difference when I concentrated on doing that

Lunch: pouch of hickory smoked tuna, cup of brown rice

Snack: 1.5 scoops ON Pro Complex in ice and water

Snack: another Bumble Bee Chicken breast ,yummy

Snack: Atkins 180 calorie advantage bar. Worked until 8 and had to get something on the way home

Supper: Bowl of Bigos, it tastes even better as a leftover

Totals 2003cal 53f 137c 245p

dartol

02-22-2007, 01:05 PM

Hi Mike! Great workouts! :) Pam taught me how to "engage" my back muscles before I started pulling and it really made a difference!

Good back workout. We concentrated on pulling with our backs as much as possible before engaging the biceps. I could really tell the difference when I concentrated on doing that

Humm, I will have to work on that with my next back day and see what difference I feel. I always try, but I am probably not concentrating enough.

Darren

namtrag

02-22-2007, 01:15 PM

Here is the one I was able to feel it most on:

We just sat on a bench in the middle of the cable crossover, hooked D rings on the upper cables on each side, then grab a handle with each hand, sit on the bench and do lat pulls.

Your two sides are actually working independently, so it is a lot easier to make your back muscles pull. You pull with your lats almost to the fully contracted state, then you have to use you arms to get it all the way contracted.

SR800

02-22-2007, 04:53 PM

Good back workout. We concentrated on pulling with our backs as much as possible before engaging the biceps. I could really tell the difference when I concentrated on doing that

God job and I also have found this is a critical element of back work that is often over looked.

Bob45

02-23-2007, 05:16 AM

Good back workout. We concentrated on pulling with our backs as much as possible before engaging the biceps. I could really tell the difference when I concentrated on doing that

That mind muscle connection makes a big difference. Sometimes I get too worried about weight and don't do it myself.

namtrag

02-23-2007, 06:15 AM

Us guys tend to try to do too much weight, don't we?

namtrag

02-23-2007, 06:24 AM

Friday chest day

Drank the usual 2 scoops of bomber blend in ice and water, added a serving of sugar free mocha to it for a treat

Headed to the gym.

Flat dumbell press: 8x50 8x60 8x70 8x70 6x80

Decline Barbell Press: 8x135 8x185 7x185 , found a spotter and was able to do 7x205 and 6x205

Incline db press: 8x45 4x8x50. Tried 55's and couldn't budge em so I had to stick with 50's.

Bodyweight dips: 15 12 10 10 10

30 minutes on treadmill, 4 mph 4 incline, heart rate 118bpm at end

Post workout: 2 scoops ON Pro Complex in ice and water, 1 cup of brown rice.

Also started on my hdl cholesterol raising trek today. I stopped at Vitamin World on the way home last night and picked up some Niacin, and some fiber-psyll.

The fiber psyll is 55 calories, and14g of carbs per serving, but 12g of fiber, so fitday would not accept the calories. Fitday apparently nets the fiber out of the total, it said the total calories should be 8.

Anyway, took a 250mg niacin tablet, and drank down the fiberpsyll.

Lunch: package of Hickory Smoked Tuna, cup of brown rice, 1/2 bag of Steam Fresh cut green beans

Snack: 1.5 scoops ON Pro Complex, with one scoop of fiber psyll, ice and water in blender. 1 cup of brown rice, and the other half of the bag of green beans

Supper: 8 scrambled eggbeaters, 1/2 cup of the leftover bigos (it's all gone now)

Totals: 1994cal 32f 204c (40 fiber) 245p (assumes that the fiber stuff only counts as 8 calories per serving!)

UCANDOIT

02-23-2007, 07:49 AM

Hi Mike

Just stopped by to see how things are going, I have seen you spread some wise words of wisdom on other threads. Great WO's, what are you immediate goals now?

Cheers
Marcos

namtrag

02-23-2007, 08:13 AM

Hey Marcos

I am still trying to get lean. Not so worried about the weight now that I am under 200lbs. Now I just want to get the bodyfat way down, then try to compete!

My other immediate goal is to continue improving in my attitude, and to help other people, especially guys, who are just starting and who are questioning whether they can do it.

If I did it, they can do it!

dartol

02-23-2007, 02:45 PM

Improving your attitude? Man, your attitude is awesome! You always seem to be having a blast. :)

Darren

namtrag

02-23-2007, 03:13 PM

My attitude is gonna be pretty bad when all this fiber hits bottom. I am not used to eating a lot of fiber, and I can feel it rumbling already. I am in big trouble!!!!!

dartol

02-24-2007, 05:27 AM

Oh is that when your attitude turns 'crappy'?

Darren

namtrag

02-24-2007, 05:40 AM

Yeah, and I get down in the "dumps" too.

Seriously, I think that fiber was just what my body needed. I have had a hard time lately if you know what I mean, and that stuff did the trick, and not in a painful way.

Gunn27 just posted on the fitday thread some links that show that fiber has no calories either, so it doesn't even affect my calorie totals to get more of it into my diet!

namtrag

02-24-2007, 05:41 AM

Saturday

Got to work and had 2 scoops of ON Pro Complex in blender with ice and water. 1 serving of fiber-psyll too.

Today is leg day after work. I always dread it before I go, but am always glad I did it afterwards. Does anyone else feel that way?

Hibiscus09

02-24-2007, 06:28 AM

I always grin as I finish my workout because I've accomplished it! :) It's a great feeling, plus I'm done and get to rest. :D

It's a lot about attitude, I think Mike. I used to go into leg day with a ferocious attitude, looking forward to doing more than I had done the last time. :) That was when I worked out at the powerlifting gym and used insane amounts of weight. Leg day was my favorite. Now, half the time I go in thinking, oh man -- this is going to be painful during and after. LOL I feel that way more on quads than hams. I love working my hamstrings.

Happy Saturday!

namtrag

02-24-2007, 06:30 AM

Walking lunges are the worst...oops I meant the best!!!!!

Hibiscus09

02-24-2007, 06:34 AM

Walking lunges are the worst...oops I meant the best!!!!!

Go get 'em baby!!! Conquer those lunges. :D

namtrag

02-24-2007, 07:49 AM

Conquer them before they conquer us, that's the right attitude. They truly suck, but I am sure glad I do them. They are the hardest thing I am doing right now, just from the fact that not only does it hurt your legs, it also feels like your lungs are going to explode. I do 24 at a time with 25lbs in each hand, then rest a minute, and do it again. 5 sets. Ouch it hurts so good!

SR800

02-24-2007, 09:43 AM

Attitude is the key!

namtrag

02-24-2007, 04:26 PM

Saturday

Breakfast: 2 scoops ON Pro Complex in ice and water. Serving of Fiber-Psyll

Snack:Bumble Bee Southwest Chicken Breast

Lunch: Hickory smoked tuna, bag of birdseye green beans with mustard

SnackPre workout: 2 scoops ON Pro Complex in ice and water, 2 tsp of Sugar free mocha mixed in. Serving of Fiber-Psyll

Workout

Standing Machine Calf raises: 15x180, 2x15x220, 2x15x240

Did regular squats, my chiro said I won't do any structural damage to the SI joint by doing them. Used light weight and concentrated on form:

15x95, 15x115, 15x125, 15x135, 11x135

Walking lunges, 25lb plate in each hand: 5 sets of 24

Leg extensions: 30x80, 20x110, 15x125

Regular palm forward pullups: 5, 3, 3

Post workout: Designer Whey lower sugar protein bar

Supper: 5 oz of steak, cup of broccoli

Snack: 2 scoops chocolate bomber blend, with 2 servings (dry) of sugar free-fat free cheesecake pudding mix, ice and water in the blender. Man this was good!

1906 35f 118c 286p

justtryn

02-24-2007, 05:36 PM

Good looking workouts, Mike. I used to feel the way you did about leg day... but now, for some reason I look forward to them. Sick, huh!?

namtrag

02-24-2007, 05:59 PM

yeah JT, sick is what you expect from a BSU guy!! hehehe

I ain't even doing real tough leg workouts yet.

namtrag

02-25-2007, 06:07 AM

Sunday, sore as hell in my rear end!

Got up and made 8 scrambled egg whites, mixed in a cup of brown rice, and put salsa over top. Also made a big cup of coffee to go with it.

It looks like rain today, so if Grace doesn't wake up soon, we may not go on our every-Sunday Father-Daughter walk.

We have a lot of housework to do around here, plus I need to hack back some Holly bushes across the front of our porch. We are getting ready to put our house on the market I already closed on the one we're moving to.

It's a long story, but basically, my wife and I are both working at my CPA firm, and we live 28 miles from the office. You have to go through a tunnel to get there, and it is just not fun anymore. So we bought a house 1.5 miles from the office. Just have to sell ours now!

We aren't moving until June 15th or so, when my second son graduates from high school. The people we bought our new house from are renting it back from us until then.

Hopefully this will all work out.

dartol

02-25-2007, 08:56 AM

Hi Mike! Glad to hear you are getting a house close by work, that will be a huge help. My wife works in downtown Houston, but would really like to get something closer.

You know, that fiber will have some additional benefits too. I think that keeping your plumbing flowing smoothly is a good thing to help weight loss.

Mmmm steak! We have some friends coming over this afternoon and I am going to fire up the grill and cook some steak too. I am really looking forward to a nice char-grilled steak and a beer or two! :) It will be 70 and sunny here this afternoon.

Darren

namtrag

02-25-2007, 09:11 AM

i am jealous, it's 40 and a little damp here

namtrag

02-25-2007, 09:24 AM

We did get to go on our walk. Today we saw a pileated wookdpecker, which is pretty uncommon around here.

So we walked about 2 miles, stopping here and there. Grace rides one of those little Moto scooters that was given to my 18 year old when he was little.

When we got home, I had sweet and spicy tuna and a bag of broccoli, cauliflower and carrots. For some reason this bag was mostly cauliflower.

Meal 3 was a protein powder smoothie with a little bit of sugar free pudding mix

Meal 4: protein powder smoothie, no pudding this time, just ice and water

Meal 5: 2 real eggs (man they are so good), scrambled in with 4 egg whites, tbsp of parmesan mixed in. 8 tbsp of salsa over top. Half bag of broccoli

Meal 6: 2 scoops bomber blend with sugar free mocha

1834 29f 138c 255p

Original Poster

02-25-2007, 10:03 AM

How is Mr Possessed today ?

I hate when mixed veggies end up with more cauliflower then anything else.
I want Brocolli damn it. LOL

namtrag

02-25-2007, 10:59 AM

to tell the truth, they taste the same to me!

Weird today, I popped open the egg whites and dumped them in the pan, and they had no food coloring in them. It was strange cooking them and they were white, not yellow. It was a little disconcerting.

I have stumbled upon the OCB, which seems to have many shows in my region. I may talk to Tpay and see if he thinks I can compete by this fall. I don't want to win necessarily, just experience it and not embarrass myself.

IR45N

02-25-2007, 11:17 AM

That move will give you a heckuva gas savings; more $ for food etc. Congrats & good idea for the fall show; would keep your training focused through the 'lazy days' of Spring and Summer and probably be an invaluable information/experience eye opener! Then the name could be 'Mike's 1 trophy at a Time' journal.:D

namtrag

02-25-2007, 02:50 PM

namtrag

02-26-2007, 06:16 AM

Monday, back day

2 scoops Bomber Blend, ice and water in blender

Workout:

hammer grip pullups: 7 4 4 4 5 3 3 = 30

Seated close grip cable rows: 8x130 8x175 8x190 7x190 5x205

Front pulldowns: 3x8x115 2x6x130

One arm db rows: 8x65 8x70 8x75 7x85 6x90

40 minutes walking on treadmill at 4 mph, 3.5 incline, heart rate 116bpm at end

Post workout: 2 scoops ON Pro Complex, half a banana, ice and water in blender. Plus one serving of Fiber-Psyll