Mike's 1 lb at a Time Journal [Archive] - Page 6

namtrag

07-30-2007, 07:48 PM

Monday food

1: 1 whole egg, 4.5 eggbeater eggs, 3 oz tuna, 1.5 cups broccoli, 2 tbsp peanut butter, 1/2 ruby red grapefruit. 2 fish oils

2: 2 scoops whey protein, 24 almonds, 2.5 cups spinach

3: 7 oz chicken, 1.5 cups green beans, 24 almonds, 1/2 grapefruit, 2 fish oils

4: 7 oz chicken, 3 cups broccoli, 24 almonds, 2 CLA's

5: 2 scoops whey, 1 cup spinach, 2 tbsp peanut butter, 1/2 grapefruit, 2 fish oils, 1 sesamin

6: 5 oz tuna, 2 oz sliced turkey breast, 1/2 grapefruit, 1 cup spinach, 2 Tbsp of PB, 5g glutamine, 2 CLA's

namtrag

07-31-2007, 08:34 AM

Weighed in at chiro and got measured. I am up 2lbs since last tuesday, to 202. I kind of had a feeling I would gain, 3000 is a lot of calories for a 45 year old.

Most Measurements are all up too, I am afraid my middle age metabolism is too slow to eat 3000 calories. Here are my measurement, last week in parentheses

Neck: 16 1/4 (16 5/8)
Shoulders: 49 1/8 (49)
Chest: 43 1/2 (42 7/8)
Torso: 36 7/8 (36 3/4)
Waist: 38 (37 3/4)
Thigh: 24 1/4 (24 1/4)
Calves flexed: 17 1/8 (16 1/2) one positive thing !!!
Bicep flexed: 15 1/2 (15 5/8)

Well, time to report to Beast and let him tell me what's next.

Workout with group at chiro's office (old man club):

Leg press 3x8x405
Speed squats: hold 150lbs cable cross in each hand, squat up and down, touching rear end to box: 3 sets of 50
Standing bb overhead press: 10x75 10x95 9x115
Upright rows with cable: 3 sets of 15
Trciep press: 3x15
Hanging bent knee crunches: 3 sets of 50

namtrag

07-31-2007, 09:55 AM

You guys were right, I am starting to actually get a little hungry when it's time to eat again!

namtrag

08-01-2007, 02:36 AM

Tuesday food

Meal 1: Pre workout.

2 scoops whey, 1 cup spinach, 2 tbsp peanut butter, 1/2 grapefruit, 2 fish oil, 1 Sesamin. 5g glutamine

2 scoops Xtend, 1 Vasocharge pre workout

Meal 2

2 scoops whey, 3 cups spinach, 24 almonds, 5g glutamine, 2 CLA

Meal 3

7 oz chicken breast, 1.5 cups green beans, 24 almonds, 1/2 grapefruit, 2 fish oil, 1 sesamin

Meal 4

7 oz chicken, 2 cups of cooked spinach, 24 almonds

Meal 5

2 scoops whey, 1/2 grapefruit, 2tbsp peanut butter, 1.25 cups spinach, 5 g glutaforce

Meal 6: 5.25 oz steak, 1.5 cups spinach, 24 almonds, 1/2 grapefruit, 2 fish oils, 1 sesamin

SR800

08-01-2007, 04:31 AM

Mike, glad to see you are finally eating some food :D

namtrag

08-01-2007, 06:55 AM

Yeah, and I have gained another 2lbs. So now, I have gained 4 lbs in 5 days!

Someone shoot me, and put me out of my misery!

namtrag

08-01-2007, 06:56 AM

Since I am going to be off-kilter starting Friday (we are going to Canada for a reunion, 2 hours west of Ottawa, middle of nowhere), I went ahead and did legs today. They are usually a Saturday thing, but I will still be on the road Saturday.

They were still a little tired from last Saturday, but I did make it through fine, a few less reps on some stuff.

Squats: 15x95 15x135, 15x155 13x155

Lying leg curls: these were tough on me. I try to do them slowly.

15x80, 12x80, 13x80, 12x80

Walking DB lunges, 50lb in each hand: 4 sets of 15

Standing calf raises, machine: 15x195, 13x215, 12x215, 10x215

Seated calf raises machine: 90 lbs, no machine weight. 13, 10, 12, 11

30 minutes on elliptical, level 6, rpm 60, heart rate 130

I can tell you, I am worn out!

jtroster

08-01-2007, 07:03 AM

Nice leg workout. I did legs last night and tried 10 sets of 10 squats with 135 - I survivied.

namtrag

08-01-2007, 07:53 AM

Thanks, JT, I am trying to get back into doing squats again. Seems to not be affecting my back yet. Just gotta keep light until I can do heavier properly

namtrag

08-01-2007, 07:29 PM

Wed food

Meal 1 preworkout

4.5 eggbeater eggs (9 oz), 1 large egg, 2 tbsp pb, 3/4 cup spinach, 1 cup green beans, 1/2 grapefruit, 2 fish oils, 1 sesamin.

1 scoop Vasocharge,2 scoops Xtend on way to gym

5 scoops Xtend during workout

2 scoops on the way home

Meal 2. postworkout

2 scoops whey, 3 cups broccoli, 24 almonds, 5g glutaforce, 2 CLA

Meal 3:noon

7 oz chicken breast, 1.5 cups broccoli, 1/2 grapefruit, 24 almonds, 2 fish oils, 1 sesamin

Meal 4: 4pm

7 oz chicken breast, 1 cup green beans, 1 cup spinach, 24 almonds, 2 CLA

Meal 5: 7pm

2 scoops whey, 1.5 cups green beans, 24 almonds, 1/2 grapefruit, 1 sesamin, 2 fish oils

Meal 6: refeed! 10pm

1.5 cups green beans, 1 cup (before cooking) oatmeal, 2tbsp raisins, 3/4 tbsp of honey, 1 tbsp smart balance. 10 oz sweet potato with 2 tbsp of Smuckers Natural Peanut Butter. 2CLA, 5g of Glutamine

It was so good. Don't make a face about the sweet potato with peanut butter until you try it

namtrag

08-02-2007, 03:18 AM

Thursday am, this will be day 7, week 1. Weight is up 3lbs at 203, waist up 1/8" at 38 flat since last Friday. Made sure I weighed on an empty stomach, if you know what I mean lol. Beast will get me dialed in, it just takes time.

Meal 1: 5:45am

1 whole egg, 1 cup egg beaters, 1.5 cups green beans, 1/2 grapefruit, 3oz tuna, 2tbsp peanut butter, 2fish oils, 1 Sesamin, 5g glutaforce

2 scoops xtend, 1scoop Vasocharge on way to workout with my group.

Sipped 5 scoops Xtend during the workout.

Meal 2:10am
2 scoops egg protein powder, 3 cups broccoli, 24 almonds, 2 CLA, 5g glutaforce

Meal 3: 1:30pm
7 oz tuna, 1.5 c broccoli, 24 almonds, 1/2 grapefruit, 2 fish oil, 1 sesamin

Meal 4: my first wing it meal of the diet. Got a call and had to leave the office. Did the deal and was out at 5:30 away from the office. Stopped at Food Lion, got a 7 oz pouch of Tyson's chicken, a bag of prewashed lettuce, bottle of Kraft Free Italian, and a can of almonds, and a box of plastic forks. ripped the lettuce bag open, shook the dressing two times into the bag, counted out 24 almonds, zipped open the chicken, and ate in the car. Not bad.

Meal 5: 8:15

7 oz tuna, 1.5 cups of broccoli, 3 oz of orange slices, 24 almonds, 1 sesamin, 2 fish oils.

Meal 6: 10:30

2 scoops Matrix powder, 1/2 grapefruit, 1.5 cups broccoli, 2 tbsp peanut butter, 2 CLA, 5g glutaforce

namtrag

08-02-2007, 08:10 AM

Derek will be cutting my calories today since I have gained 3 lbs after the first week. I feel so much better than when I was eating 1800-2000 calories, but I guess my body just isn't burning the fuel fast enough. We shall see what I do next. I am so much less tired, and I do recover so much quicker now after I lift.

namtrag

08-02-2007, 08:11 AM

Thursday, group workout at chiro. There were lots of people today, chiro, my 2 boys, and 4 other guys, so it wasn't the most strenuous day. But I did legs yesterday, so probably for the best to take it easy.

We did:

Assisted squats: slide feet under pads on a little platform, then assume the seated postion, holding a 45 lb dumbell. Held in the down postition for 2 minutes, 3 times. If it sounds easy to you, try it sometime.

Standing calf raises on ironmaster smith machine: 3 sets of 20 at 225

Bar hang in contracted position, not quite a pullup. 3 times for 30 seconds

V grip front pulldowns on Ironmaster machine: 3 sets of 12 at 100

3 point crunches, up to middle, then right, then left, counts as 1 rep. 25 reps

Pullovers using EZ Bar: 2x10x75 ( I had to leave for work)

namtrag

08-02-2007, 08:30 AM

Man, I wish I were a hard gainer. Life sucks when you gain 3 lbs in one week eating chicken, tuna, broccoli, spinach, green beans, almonds, and grapefruit 17 out of 18 meals.

Bob45

08-02-2007, 08:57 AM

Man, I wish I were a hard gainer. Life sucks when you gain 3 lbs in one week eating chicken, tuna, broccoli, spinach, green beans, almonds, and grapefruit 17 out of 18 meals.

Seriously?

namtrag

08-02-2007, 12:04 PM

No sh*t, I really did gain 3 lbs. And I cheated not even a bite of food other than what I listed above. It's just that I ate 3000 calories, so even if it's healthy stuff, if it's more than you need , you store the excess.

He's cutting me back to 2500 this week, we will see what happens.

I really am starting to hate Body Hard now! lol

Islandtroll

08-02-2007, 12:17 PM

namtrag

08-02-2007, 12:27 PM

True, I know exactly what I ate, no cheating of any kind, so it is really honest and factual.

I am afraid still though, I ate 9500 extra calories in order to gain 3lbs.

I did it in only 6 days, meaning I was eating an extra 1583 calories per day.

Do the math, my maintenance level would be 3000-1583, or 1417.

Less than a 105lb woman eats.

I hate life right now.

Islandtroll

08-02-2007, 12:35 PM

Less than a 105lb woman eats? Hmm I understand the math, but that sure is low...

Bob45

08-02-2007, 04:16 PM

You also may have lowered it going low for so long before. Who knows? Start double cardio. Wouldn't that be fun? I'll tell you what to do and you tell me what happens, lol.

namtrag

08-02-2007, 08:11 PM

Well, everyone, this is my last post for the next 9-10 days, unless a miracle wireless network appears in Pembroke, Ontario. We will be on a family reunion on my wife's side up in Quebec, very close to Ontario border. Supposedly very rustic.

I have 45 cans of tuna, 18 grapefruits, 3 sweet potatoes, 3 cups of oatmeal, peanut butter, almonds, eggbeaters, and protein powder. Just got to get some frozen veggies when we get up there.

I am eating almost exclusively tuna or protein powder at every meal, don't know what else to do.

I am also taking my Hoist dumbbells with me so I can do some workin out with my son. I think the dbs go up to 60-70 lbs each, so we should be able to do some pretty good stuff. Just have to find something that functions as a bench.

I hope being out on vacation, I will be more active when I am not working out, maybe I will lose a few lbs of fat.

Have a great week everyone! Post a couple of entries to my log so it doesn't disappear to page 4 of the forum..lol

SR800

08-04-2007, 06:21 AM

Have fun and I have a new rule, when I go anywhere for more than a couple of days, it is relax and be natural time. No counting, just generally clean eating in normal servings. It makes it a lot less stressful for everyone and then when I get home I can resume my OCD food intake :D

Bob45

08-06-2007, 05:08 AM

Have a good vacation. Easy on the supplemnt powders. It's hard for me to lose taking those. Maybe it is for you too.

UCANDOIT

08-07-2007, 01:33 AM

Islandtroll

08-10-2007, 11:31 AM

Was thinking about you today Mike :) Hope you are having a good trip.

dartol

08-11-2007, 05:33 AM

Hope you are having fun Mike! And I hope you don't set off the metal detectors on the way back after eating all that tuna (mercury). LOL

Darren

namtrag

08-11-2007, 11:20 AM

I am back, but really busy, so I can't post much of an update. We were in southwest Quebec, near Pembroke Ontario, staying on a lake called Sheen Lake, about 10 miles up a bumpy dirt road, no electricity unless we ran a generator. We were near the Ottawa River, and it was a beautiful region. I had never seen so many stars in the night sky before. You Canadians are so lucky to have this kind of area within an hour and a half drive of Ottawa. I was real good the first 5 days, but my wife's relatives wore me down the last 4, and I ate a little bit bad, not too much calorie wise, but I did not eat 6 times like I should have, plus I drank a few beers each day. I lifted twice, chest on Monday, legs on Wednesday. also did some biking and hiking, and swimming. I weighed this morning when I woke up, and was at about 201, so roughly no change, which is good.

I also discovered when I arrived home that Derek had emailed me a modified diet of 2500 calories per day, so I will be switching to that starting today. Basically the same diet, with the protein staying the same, but the carbs and fats cutting down some. Macros will be 294g protein, 120g carbs , and 90g fat each day. Until the 18th meal of refeeding, which will be 150g carb, 30g of fat all by itself, no protein.

Gotta go, but just wanted to give an update. It was a real blast! Except for the drive to get there. We drove straight through last night, left at 8:30am, arrived in Va Beach at 1:30 this morning.

namtrag

08-11-2007, 11:22 AM

Today's meals. I am back to no cheating again, I promise!!!!

Meal 1: 1 cup Eggbeaters, 1 large egg, 1/2 grapefruit, 2 tbsp peanut butter, 1.5 cups spinach. 2 fish oils, 1 sesamin.

Meal 2: 2 scoops Dave Draper Bomber Blend, 1.5 cups green beans, 18 almonds, 2 CLA.

Meal 3: 7 oz of tuna, 1.5 cups spinach, 18 almonds, 2 fish oil, 1 sesamin

Meal 4: 6 oz 93% lean ground beef patty (not on diet plan, I know...), 1.5 cups of green beans, 14 almonds (ran out, was supposed to eat 18), 2 CLA

Meal 5: 2 scoops Matrix protein powder, 1.5 cups green beans, 2 tbsp peanut butter, 6.5 oz grapefruit.

No meal 6, I am going to bed, can hardly keep my eyes open. I ate meal 1 at 11 am, so my whole day has been off kilter.

Hopefully I will be able to get in the full swing tomorrow, I can't decide whether or not I should be upset with myself for the last few days, but got to look forward in any case. I will be lifting and doing cardio tomorrow, and the routine will continue indefinitely since I have no more vacations coming up anytime soon!

Islandtroll

08-11-2007, 12:10 PM

Glad you had a good trip Mike :) The spot sounds wonderful! Plus coming back with no added weight is a bonus! Good work!

dartol

08-11-2007, 04:48 PM

Sounds like a nice place! Too bad about the relatives, I know how that goes. LOL

Darren

namtrag

08-12-2007, 05:24 AM

I resisted pizza on Tuesday, but chili on Wednesday was unavoidable!

namtrag

08-12-2007, 11:06 AM

Sunday workout:

2 scoops xtend, 1 scoop of vasocharge preworkout.

8 scoops xtend during workout

Dual pulley lat pulldowns: 15x100, 15x120, 9x140, 13x120

Dual pulley seated rows: 15x120, 13x120, 13x120, 12x120

Shrugs using shrug machine, uses plates, lift using handles: 15x180, 15x250, 15x270, 15x340

EZ Bar Curls: 15x60, 13x70, 10x70, 12x60

30 minutes on elliptical, level 6, rpm 60-65, heart rate 125-135.

namtrag

08-12-2007, 07:07 PM

Sunday food

Meal 1: cup of eggbeaters, 1 whole egg, 6.5 oz of grapefruit, 1.5 cups of green beans,2 tbsp of peanut butter, 2 fish oils, 1 sesamin, 5g glutaforce

Meal 2: 2 scoops protein powder, 1.5 cups green beans, 18 peanuts, 2 CLA

Meal 3: 1 can of tuna, 1/2 scoop of protein powder in water, 1.5 cups broccoli, 18 peanuts, 2 fish oils, 1 sesamin

Meal 4: 5.5 oz of steak, 1.5 cups green beans, 2 tbsp of peanut butter, 2 CLA

Meal 5: 2 scoops egg protein, 1.5 cups green beans, 18 almonds, 2 fish oils, 1 sesamin

Meal 6: 7 oz of tuna, 1.5 c green beans, 6.5 oz grapefruit, 2 tbsp peanut butter, 2 CLA, 5g glutamine

namtrag

08-13-2007, 06:15 AM

Monday, just did cardio this morning.

Mixed 6 scoops of Xtend into some water and went to the gym. Walked for 30 minutes on the treadmill at 4 mph, with incline set on 7. My heart rate was 125-130. I tried to not hold on too much, knowing that that makes it easier. I see so many people with the treadmill at a 45 degree angle, but they hold on across the top the whole time, which sort of defeats the purpose.

IdahoViking

08-13-2007, 06:23 AM

namtrag

08-13-2007, 06:32 AM

What exactly is a wet willy, or should I be afraid to ask!

IdahoViking

08-13-2007, 06:32 AM

What exactly is a wet willy, or should I be afraid to ask!
wet your finger, then stick it in his ear.

namtrag

08-13-2007, 06:34 AM

Monday food:

Cardio on empty stomach, except for Xtend

Meal 1: 7 oz tuna, 1.5 cup green beans, 2 tbsp peanut butter, 6.5 oz of grapefruit, 2 fish oils, 1 sesamin oil

namtrag

08-13-2007, 06:35 AM

wet your finger, then stick it in his ear.

If I did that to BH, I would have about .5 seconds of laughter before I was dead

IdahoViking

08-13-2007, 06:36 AM

If I did that to BH, I would have about .5 seconds of laughter before I was dead
Think of it as a cardio opportunity!

run namtrag! run!!!

namtrag

08-13-2007, 07:54 PM

Monday meals:

Cardio on empty stomach, except Xtend.

Meal 1: 7 oz tuna, 1.5 cups green beans, 2 tbsp peanut butter, 6.5 oz grapefruit, 2 fish oil, 1 sesamin

Meal 2: 7 oz of tuna, 1.5 cups of green bean/broccoli mix, 18 almonds, 2 CLA

Meal 3: 7 oz tuna, 1.5 cups green beans, 18 almonds, 2 fish oils, 1 sesamin

Meal 4: 5 oz tuna, 1.5 cup green beans, 18 almonds, 2 CLA. Ran out of tuna at work so could only eat 5 oz instead of 7.

Meal 5: 4 oz of chicken breast, 2 oz of steak leftover from last night. 1 cup of spinach, 2 tbsp of peanut butter, 2 fish oils and 1 sesamin.

namtrag

08-13-2007, 07:56 PM

I love the refeed (6th meal of day 3) so much I had to post it on its own!

3/4 cup dry oatmeal, I guess 1.5 cups cooked??
2 tbsp of raisins
3/4 tbsp of honey
1 tbsp promise light spread

Oh MY GOD, this tastes so good!

Then, 8 oz sweet potato with 2 tbsp of Smuckers Natural PB. Beast says to add 4 packs of splenda for sweetness, how could you need more than the potato and the PB?

Sheer ecstasy!

Bob45

08-13-2007, 07:58 PM

namtrag

08-13-2007, 08:02 PM

Hi Bob.

Let's hope it starts working soon.

I don't have to eat tuna and green beans and almonds every meal, it's just real easy to do it at work. I can sub in a wide variety of proteins, a couple of other veggies, and Peanut or almond butter for the almonds.

Just wanted that to be clear, it's not the diet that's anal, it's me! lol

Oxxy

08-14-2007, 04:21 AM

Nice Going, Now that your on 2500 cals, Do You feel its still alot of food, How do you measure the spinach is that frozen variety? 1.5 cups seams alot? how many times a week are you doing cardio?. Im roughly the same weight as you im at 199 but im 5ft 7 id imagine id need to be on the 2500 cal version as well.

namtrag

08-14-2007, 05:08 AM

I use canned or frozen. 1.5 cups is not a lot, a good sized serving, but not enough to make you sick of the vegetable of the day!

I am trying to do cardio 4-5 times a week. I just bought a road bike to start riding on some of my cardio days. You are 199, but don't look as fat as I do, what's up with that? Not fair...lol!

2500 is perfect I think. 3000 was too much food, I was gagging down the veggies, some meals called for 3 cups!!! Imagine 3 cups of green beans.

namtrag

08-14-2007, 09:07 AM

I am back to my starting weight when I started with Team Scivation ( 200 lbs), and my waist dropped slightly, to 37 7/8. I gained 3-4 lbs on 3000, but the 2500 cals is working. This is after about 9 days at lower calories, along with some cheating in Canada. Hopefully in a couple of weeks, I will really start shedding!

namtrag

08-14-2007, 12:22 PM

Big deadline at work, I stayed til 10pm last night, went home and refed, then went to bed. This morning I got up and came to work, no workout yet, will try later if I have time. The cortisol is pumping right now!

Meal 1: 7 oz Tyson prepacked chicken (awesome, it comes in exactly a 7 oz pouch, too bad it costs so much), 1 cup spinach, 2 tbsp pb, 6.5 oz grapefruit)

Meal 2: 7 oz chicken, 1.5 cups green beans, 18 almonds, 2 fish oils, 1 Sesamin. forgot to take it at meal 1

Meal 3: 7 oz of tuna, 1.5 cups of green beans, 2 tbsp pb, 2 CLA

Meal 4: 2.5 scoops of Bomber Blend protein powder, 1.5 cups of spinach, 18 almonds, 2 fish oils,,1 sesamin

Meal 5: 1 cup eggbeaters, 1 large egg, 3 oz tuna fish, 1.5 cups broccoli, 12 almonds, 2 CLA

Meal 6: 7 oz of tuna, 1.5 cup broccoli, 18 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin

namtrag

08-14-2007, 07:44 PM

I really forgot about how fat I was

http://forum.bodybuilding.com/photo/data/500/medium/2005-7-23_front.JPG

It makes me feel good to see that pic now, I am surprised I didnt die from a heart attack

SR800

08-15-2007, 04:37 AM

Or a fashion attack from those shorts :D

namtrag

08-15-2007, 05:59 AM

Workout for Wed

2 scoops Vasocharge, 2 scoops Xtend, 30 minutes out

6 scoops Xtend during workout

25 pushups to warm up

I am almost embarrassed to post my weights, but they will get higher, I promise. 4 sets of 15 is tough!

DB Flat Bench: 15x50, 15x60, 12x60, 11x60

Incline DB Press: 10x40 12x40, 12x40, 11x40

Seated DB shoulder press: 12x30, 11x30, 10x30, 14x25

Lateral raises, standing: 15x15 15x15 13x20, 15x20

Tricep pushdowns: 15x100, 3x15x115

30 minutes on elliptical, level 6, 60-65 rpm, heart rate 120-130

Oxxy

08-15-2007, 06:53 AM

I really forgot about how fat I was

http://forum.bodybuilding.com/photo/data/500/medium/2005-7-23_front.JPG

It makes me feel good to see that pic now, I am surprised I didnt die from a heart attack

Is that a current pic or an old one ? post a new one :-)

namtrag

08-15-2007, 07:29 AM

Old one from 2 years ago.

Here is a new one

http://forum.bodybuilding.com/photo/data/500/sucked_in_8-14.jpg

I thought I looked pretty fat in the new one until I looked at the old one

dartol

08-15-2007, 10:29 AM

Way to go Mike, it is cool to be able to look back on pictures and see how far you have come. I weighed in at 200.4 this week myself. Time to crack down! :)

Darren

Islandtroll

08-15-2007, 12:21 PM

Big change Mike! You should be proud :)

namtrag

08-15-2007, 01:13 PM

Imagine, this is 192, what I looked like in Feb,, before my temporarily insane period of eating began

http://forum.bodybuilding.com/photo/data/500/medium/Front_dbl_bi_2007-2-27.jpg

It gives me hope that 8lbs makes that much difference!

dartol

08-15-2007, 01:27 PM

It happens. The important thing is that you are back at it now! :)

Darren

namtrag

08-15-2007, 04:11 PM

25-30 lbs, I can do it, I can do it!

Wed food

Meal 1: pre workout.

1 egg, cup of eggbeaters, 3 oz of tuna, 12 almonds, 6.5 oz grapefruit, 1.5 cups broccoli, 2 fish oils, 1 sesamin

Meal 2: post workout

2 scoops egg protein powder, 2 tbsp of peanut butter, 1.5 cups of broccoli, 2 CLA, scoop of GlutaForce

Meal 3: 1pm

7 oz canned tuna, 1.5 cups green beans, put texas pete all over the stuff, 18 almonds, 2 fish oils, 1 sesamin

Meal 4:

7 oz tuna, 1.5 cups of spinach, texas pete again, 2 tbsp of almond butter, 2 CLA

Meal 5:

2 heaping scoops of Bomber Blend protein powder, 1.5 cups green beans, 2 tbsp of almond butter, 2 fish oils, 1 sesamin

Meal 6 will be: 7 oz shrimp, 1.5 cups broccoli, 18 almonds, 6.5 oz of grapefruit, 2 CLA

ChocoChick

08-15-2007, 05:29 PM

Or a fashion attack from those shorts :D

Shhhh... don't get him started on shorts again! :D

namtrag

08-15-2007, 05:57 PM

Shhhh... don't get him started on shorts again! :D

I think you were wearing the same ones in your side by side pic that I bought but am too embarrassed to wear . Same size even...lol

I am eating more, and more fat, aren't you proud of me!

ChocoChick

08-15-2007, 07:54 PM

I think you were wearing the same ones in your side by side pic that I bought but am too embarrassed to wear . Same size even...lol

I am eating more, and more fat, aren't you proud of me!

Same size? :confused: How small did you get, Mike? My waist is 25"!

namtrag

08-15-2007, 08:06 PM

You have to see these shorts, they said X large on the website, for waist 36 and up.

They were tight on my son who wears a 32!

I am gonna get them on and not be embarrassed, that's my new goal lol

ChocoChick

08-16-2007, 05:42 AM

^^^ Ok, send 'em to me then! :D

IdahoViking

08-16-2007, 06:41 AM

How goes the battle today?

dartol

08-16-2007, 07:29 AM

^^^ Ok, send 'em to me then! :D

You're trying to get into Mike's shorts??? LOL

Darren

namtrag

08-16-2007, 08:24 AM

Don't go there, Darren, I am a weak man!

namtrag

08-16-2007, 08:25 AM

I did it! I finally broke through 200lbs, 199 on the button.

Measurements, relaxed except where indicated:

Neck 17
Shoulders 48 7/8
Chest: 42
Torso: 36 5/8
Waist at navel: 37 7/8
Thigh: 24 1/8
Calf flexed: 17
Bicep flexed: 15.5

namtrag

08-16-2007, 08:32 AM

Today's workout at chiro:

Assisted squats, feet under rollers, and just sit down, except there is no seat!: 3 time for 60 seconds each

Teres pulls: hanging, do the 1st movement of a pullup, just don't do the pullup: 3 sets of 20

Seated front lat pulldowns: 3 sets of 15 at 100lbs

1 arm row on Ironmaster using barbell: 15x65, 12x75, 12x85

Standing cable curls: 20x100, 15x100, 15x100

DB Hammer Curls: reps shown are per side, 10x35, 2x10x30

3 point crunches: 25 (center, left, right equals 1 ), so 75 total crunches

After the workout he took some pics, can't wait to get them from him. He had me try to pose, it was tough. Lift your chest, suck in your stomach, tighten your ass, clinch toes into the floor, on and on. when I would do one thing, I would forget about the others. I was exhausted after about 10 minutes!

namtrag

08-16-2007, 08:33 AM

Thursday meals:

Meal 1: 2 scoops protein, 1.5 cups green beans, 18 almonds, 6.5oz of grapefruit, 2 fish oils, 1 sesamin.

Meal 2: 7 oz of chicken, 1.5 cups green beans, 18 almonds, 2 CLA

Meal 3: 7 oz tuna, 1.5 cups green beans, 2 tbsp almond butter, 2 fish oil, 1 Sesamin

Meal 4: 7 oz chicken, 1.5 cups broccoli, 2 tbsp peanut butter, 2 CLA

Meal 5: 2 protein, 1.5 cups broccoli, 18 almonds, 2 fish oil, 1 CLA

Next meal is refeed: YEAH BUDDY!!!!

ChocoChick

08-16-2007, 08:47 AM

You're trying to get into Mike's shorts??? LOL

Darren

Wait... are you the same guy I just referred to as a gentleman? :mad:

:D

dartol

08-16-2007, 08:48 AM

Wait... are you the same guy I just referred to as a gentleman? :mad:

:D

Yep I had to laugh about that... hehehe :D

Darren

Islandtroll

08-16-2007, 12:07 PM

After the workout he took some pics, can't wait to get them from him. He had me try to pose, it was tough. Lift your chest, suck in your stomach, tighten your ass, clinch toes into the floor, on and on. when I would do one thing, I would forget about the others. I was exhausted after about 10 minutes!

Great mental picture :D

SR800

08-16-2007, 03:52 PM

Same size? :confused: How small did you get, Mike? My waist is 25"!

Damn! :eek: that is a small waist. Congratulations!

I tossed all my bigger pants, so if I get above a 30" pant I am in trouble.

namtrag

08-16-2007, 04:00 PM

Size 30" ?!?!?!?!

I wore that size at the age of 9!

namtrag

08-16-2007, 08:28 PM

Meal 6 refeed, always deserves its own post

1.5 cups of green beans
3/4 cups dry oatmeal cooked
2 tbsp raisins
2/3 tbsp of honey
1 tbsp promise heart healthy spread
7 oz sweet potato, although it dried up and ended up being about 4 oz lol
2 tbsp of peanut butter
2CLA

ahh, sweet! YEAH BUDDY!

namtrag

08-17-2007, 08:17 AM

IdahoViking

08-17-2007, 08:22 AM

New challenge!!!!

Just found out that the show I wanna do is not tested, just affadavits. So I may be competing against some juicers.

One, I don't care, I am competing for myself.
Two, I am going to win anyway!Great attitude!

BergMuscle

08-17-2007, 08:24 AM

IdahoViking

08-17-2007, 08:30 AM

I must say that reading your thread is both inspiring and depressing.

A little over a year ago we were both in about the same shape, and you have progressed so far beyond my meager gains that it's really humbling.

Really shows what dedication and discipline can accomplish!

Good luck in the upcoming competition.

dartol

08-17-2007, 09:52 AM

namtrag

08-17-2007, 11:13 AM

Hey guys, thanks for the thumbs up. If you know me, you remember how negative I can be, and that's why I am trying to be so positive now. I know that staying positive and focused, and never say die, is the only way to get to where I need to be.

I used to get depressed when my chiro said I needed to get to 170 to be lean enough to compete, but now I am not. Just have to do it, it's only 29 lbs and I have 14 weeks to do it. Get it done!

namtrag

08-17-2007, 11:14 AM

Islandtroll

08-17-2007, 11:35 AM

I used to get depressed when my chiro said I needed to get to 170 to be lean enough to compete, but now I am not. Just have to do it, it's only 29 lbs and I have 14 weeks to do it. Get it done!

We are behind you Mike! Get it done! :D

SR800

08-17-2007, 04:06 PM

Good luck, that is a big challenge!

dartol

08-17-2007, 05:13 PM

We are behind you Mike! Get it done! :D

To show our support...
http://www.larrythecableguy.com/snapshots/january2005/january2005-Images/14.jpg

:)

Darren

namtrag

08-17-2007, 07:21 PM

With fans like you supporting me, how can I go wrong! lol. I do appreciate the motivation!

Friday PM. Went at 7 to do legs, I haven't done legs for over a week. It started off pretty good. I drank 2 scoops of VasoExplode and 2 scoops Xtend on way to the gym. During the workout I sipped on 7 scoops, and kept adding water to make it last.

Here is what I did:

Squats, to parallel or a little below (can't really call them ATG, but they were pretty low): 15x115 15x135 15x155 12x155. Felt really good on these until the end of set 4, when I was pretty spent

Lying leg curls: 15x80 12x90 10.5x90 12x80 My hammies are stubborn, I can't seem to get the weight any heavier on this exercise!

Walking DB lunges, my favorite: 2x15 steps with 50lbs in each hand. As my form was suffering, I dropped to 45lbs in each hand and did 2 more sets of 15.

When you do these, everyone looks at you weirdly. I can't tell if it's a "what, is that guy crazy", or "wow, I am glad it's him and not me!"

Standing calf raises machine: 15x195 15x215 15x215 12x235. Tough machine!

Seated calf raises, no machine weight include cuz I don't know how much to add: 10x110 3x12x90. I felt extremely weak on these for some reason, must be the fact that my calves were totally spent!

Then I did 30 minutes on the elliptical at level 6, pace about 60-65 rpm, my heart rate was higher than usual, 135-140 most of the time. Actually dropped into the low 130's the last 2-3 minutes.

I am going to be dead in my legs when I meet Shawn (Va New Guy on the forum) tomorrow at 9am. But I don't need legs to do delts lol.

I am psyched to see Shawn tomorrow, it's gonna be a lot of fun!

namtrag

08-17-2007, 08:49 PM

Friday

Meal 1: 7 oz tuna, 1.5c broccoli, 3.5 oz orange (forgot my grapefruit from home, had a spare orange in fridge at work), 18 almonds, 2 fish oil, 1 Sesamin

Meal 2: 2 scoops Bomber Blend protein, 1.5 oz broccoli, 18 almonds, 2 CLA

Meal 3: 6 oz tuna steak, 3 cups garden salad, 1 tbsp of balsamic dressing. Out with client, not sure if this dressing is ok or not.

Meal 4: 7 oz tuna pouch, 1.5 cups green beans, 2 tbsp almond butter, 2 CLA

Meal 5: 2 scoops Syntrax Protein in 2 cups of water, 3 handfuls of ice cubes all blended in the blender. 2tbsp natural pb, 1.5 cups green beans with mustard on them, 5 g glutaforce, 2 fish oils, 1 Sesamin.

Meal 6: 1 egg, 1 cup eggbeaters, 2 oz of tuna, 1.5 cups green beans, 4tsp of pb, 6.5 oz of grapefruit. 2 CLA

namtrag

08-18-2007, 05:03 AM

Saturday

Meal 1: 1 egg, 1cup of egg beaters, 2 oz tuna, 1.5 cup green beans, 4tsp pb,6.5 oz of grapefruit, 2 fish oils, 1 Sesamin

And 2 advil, I am doing delts this morning and doing a preemptive strike on my rotator cuff

Meal 2: 2 scoops of egg powder, blended with ice, water and 2 tbsp of peanut butter, 1.33 cups of spinach with balsamic vinegar.

namtrag

08-18-2007, 10:44 AM

A couple of pics of me and my Team Scivation member, Shawn, who luckily, lives in Va Beach too:

http://i179.photobucket.com/albums/w294/namtrag/100_0547.jpg

http://i179.photobucket.com/albums/w294/namtrag/100_0546.jpg

namtrag

08-18-2007, 10:50 AM

Shawn and a couple of his Navy buddies came at 9 to Gold's and we killed our delts pretty good. Here is what we did, I put despcriptions in parentheses for those I exercises I didn't know the names of lol.

2 warm up sets of db seated shoulder presses: 2x10x35
Then 4 working sets: 8x50, 3x10x50

Front db raises with the pouring water movement at the top, alternating hands: 4x10 at 20lbs

Side lateral raises holding the smith machine with one hand, sort of getting your body tilted at a 45 degree angle, and the doing the raises with the other hand: 2 sets of 10 at 15lbs with each arem

Lateral raises, laying on your side on bench, raise from ground up: 2 sets of 10 at 15lbs

Bent over rear flys seated on bench: 2sets of 10 at 15lbs

Normal db lateral raises: 2x15x20lbs.

Then we did our cardio: I did 30 minutes on elliptical, heart rate of about 120.
Shawn did some intervals on the elliptical trying to burn some fat off in his quads.

Another great workout with the king of deltoids!

We had a case of shoulder, arm and back envy when we spotted a 6' tall woman with a square jaw working out nearby, we got a good chuckle out of that.

namtrag

08-18-2007, 10:53 AM

Eek, I thought I looked better than that lol!

I definitely need to go to the tanning salon, my whiteness washed out the few cuts I do have.

namtrag

08-18-2007, 11:46 AM

Never posted my family as promised months ago
L-R top row: 19 year old son Russell, UVA student. Me, my wife, Karen
L-R bottom row: Nic, French foreign exchange student, now back home, Grace, my 8 year old daugter, and Dale my 18 year old son

http://i179.photobucket.com/albums/w294/namtrag/xmas.jpg

namtrag

08-18-2007, 12:06 PM

Nic used to ask me: "You want to make the bodybuilding?"

It's much funnier the way he said it with a French accent, than it is written down.

He also thought my creatine was some sort of steriod.

Islandtroll

08-18-2007, 12:14 PM

Great pics! You have a beautiful family Mike :)

namtrag

08-18-2007, 03:34 PM

Thanks troll!

While I am posting pics, here is where we stayed in Canada. 8 miles up a bumpy dirt road.

http://i179.photobucket.com/albums/w294/namtrag/100_0423.jpg

namtrag

08-18-2007, 07:35 PM

Saturday

My diet was impeccable again, I am really getting used to it.

Meal 1: 1 egg, 1cup of egg beaters, 2 oz tuna, 1.5 cup green beans, 4tsp pb,6.5 oz of grapefruit, 2 fish oils, 1 Sesamin

Meal 2: 2 scoops egg protein, blended with ice, water, and 2 tbsp of peanut butter, 1.33 cups of spinach with balsamic vinegar. 2 CLA

Meal 3: 2 cups of egg beaters (48g protein), 1.5 cups of green beans, 2 tbsp of peanut butter, 2 fish oil, 1 Sesamin.

Meal 4: 7 oz chicken, 1.33 cups of spinach with balsamic vinegar, 18 almonds,2CLA

Meal 5: 2 scoops of egg protein, ice and water,blended with crystal lite, 1.33 cups spinach, 18 almonds, 2 fish oil, 1 Sesamin, 5g Glutaform

Meal 6: 7 oz grilled chicken breast, 2/3 c spinach, 1/2 cup green beans, 18 almonds, 6.5 oz grapefruit, 2 CLA

namtrag

08-19-2007, 06:37 AM

Sore real bad in my legs and ass, especially my hammies. Must mean I did a good job killing my legs Friday night.

Sunday food

Meal 1: 1 egg, 1 cup eggbeaters, 3 oz of chicken breast, 1.5 cups green beans, 4tsp almond butter, 6.5 oz grapefruit, 5 g glutaform, 2 fish oils, 1 Sesamin

Meal 2: 2 scoops egg powder, ice and water in blender, 1.5 cups green beans, 18 almonds, 2 CLA

Meal 3: 2 cups eggbeaters, 1.5 cups broccoli, 2 tbsp of almond butter, 2 fish oils, 1 Sesamin

namtrag

08-19-2007, 05:22 PM

Sunday evening I went on my first ride on my new road bike, a Raleigh Grand Prix. I went with a guy from work who has been riding a long time. We did 20.7 miles and averaged 15.6 mph, including a few stops at stop signs, about an hour and 20 minutes in total. I mixed 6 scoops of Xtend in my water bottle for the ride

I felt pretty good on the ride. Now that I have been off the bike for an hour, I feel a little weak, and my legs are back to being sore from leg night on Friday. It feels good though, to be tired.

The good news is: my next meal is the refeed!!!!!!

namtrag

08-19-2007, 06:47 PM

Iam getting ready to eat my carb refeed. I really feel like ****e! I took a shower, but immediately started to sweat, and then I say down and almost fell asleep. I got up to cook my oatmeal, and started sweating uncontrollably. I hope I am not getting sick or something. It might be from riding hard and not having any fuel for my body to burn

Hopefully I will feel better after I eat, I am kinda scared

namtrag

08-19-2007, 07:03 PM

namtrag

08-20-2007, 04:39 AM

Workout Monday Morning, only 4 exercises per Beast on back day. I didn't do cardio, I will do it later this afternoon, I have an early appointment.

Wide bar front pulldowns: 15x120, 10x140, 15x120, 12x140. I wish there was a 130 setting on the machine, 120 is too easy, 140 I struggle to pull down all the way!

Neutral grip T-Bar rows on machine, no machine weight included, it probably weighs 45 itself: 15x70, 3x12x90

Shrugs on machine, you put plates on either side, and lift handles. Strength went up on this one, no machine weight included: 15x270, 13x320, 2x12x360

EZ Bar Curls, strength up on this as well: 15x70, 14x70, 2x12x70.

Felt good this morning!

dartol

08-20-2007, 08:10 AM

Thanks troll!

While I am posting pics, here is where we stayed in Canada. 8 miles up a bumpy dirt road.

Now that's what I am talkin about! Cool!

Sunday evening I went on my first ride on my new road bike, a Raleigh Grand Prix. I went with a guy from work who has been riding a long time. We did 20.7 miles and averaged 15.6 mph, including a few stops at stop signs, about an hour and 20 minutes in total. I mixed 6 scoops of Xtend in my water bottle for the ride

I felt pretty good on the ride. Now that I have been off the bike for an hour, I feel a little weak, and my legs are back to being sore from leg night on Friday. It feels good though, to be tired.

The good news is: my next meal is the refeed!!!!!!
Wow, that is nice for your first ride! That is about the speed I am doing now or a little faster. I bet your butt was sore, it always is after the first ride or two until you build up the calouses. LOL

I think my theory was correct about the lack of carbs affecting me after a 21 mile bike ride. As I ate the oatmeal, I could feel myself starting to recover, and I feel pretty good now, as I start on the sweet potato!
Yep, that will definately drain all of your energy stores. I don't worry about carbs when biking. Cytomax is a big help on long rides. I sometimes take a Gu pack about every half hour. I found that Xtend is a great think to take on rides too.

Darren

namtrag

08-20-2007, 11:32 AM

Yeah, Darren, I was into it as a teen, wanted to bike across the US someday (still do)!

Surprisingly enough my butt is not sore.

I really didnt want to leave Canada. I think I would rather have cold cold winters than hot hot summers!

Islandtroll

08-20-2007, 11:34 AM

I think my theory was correct about the lack of carbs affecting me after a 21 mile bike ride. As I ate the oatmeal, I could feel myself starting to recover, and I feel pretty good now, as I start on the sweet potato!

Very interesting, will have to keep that in mind :) (not that I'm going to ride for 21 miles :p )

dartol

08-20-2007, 12:28 PM

I think I would rather have cold cold winters than hot hot summers!

Then you would not want to be here... LOL
I'd rather have the heat than cold though. :)
I can still get outside in the heat, but I won't in the cold. LOL

Darren

IdahoViking

08-20-2007, 12:31 PM

Then you would not want to be here... LOL
I'd rather have the heat than cold though. :)
I can still get outside in the heat, but I won't in the cold. LOL

DarrenI used to live in northern Minnesota, but I don't ever recall ever being as cold there as I have since I moved out here.

-50 ambient & dry is preferable to +30 & drizzling for days on end. :(

namtrag

08-20-2007, 12:35 PM

Our summer is 90-95 most days, dewpoint around 70.

Winter, 50-55 most days

not bad, but the heat kills me

namtrag

08-20-2007, 06:47 PM

Today for preworkout meal: 7 oz grilled chicken breast, 1.5 c green beans, 18 almonds, 1/2 grapefruit, 2 fish oils, 1 Sesamin, 5 g glutaform

Meal 2: 2 scoops protein, ice and water in blender, 1.5 cups green beans, 18 almonds, 2 CLA

Meal 3: 5 oz grilled salmon, 3 cups of greens, 18 almonds, 2 fish oil, 1 sesamin

Meal 4: 7 oz tuna, 1.5 cups broccoli, 18 almonds, 2 CLA

Meal 5: 2 scoops protein, 1.5 cups broccoli, 18 almonds, 2 fish oil, 1 sesamin

Meal 6: 7 oz chicken breast, 1.5 cups green beans, 18 almonds, 1/2 grapefruit, 2 CLA

namtrag

08-21-2007, 07:03 AM

Tuesday, group workout with friends at chiro:

Stretching, 50 pushups, and 3 leg lift holds for 60 seconds to warm up

Then the following for exercises in a circuit, 3 times through

Decline pushups: 3 sets of 20

Bench press, just lower until elbows are at 90 degrees and hold: 3 sets of 45 seconds at 95 lbs

Arnold presses: 3 sets of 20 at 20lbs

Cable upright rows: 3 sets of 20 at 70lbs

Then another circuit, again 3 times thorugh:

Hoist brand ab machine, did crunches, sit vertical, crunch forward at waist, 3 sets of 50 with 85lbs of weight

Lock out, static dip, hold in lowered postion: 3 at 30 seconds

Cable high low flyes: 3x20 at 40lbs.

Had 2 scoops of Vasocharge, and 2 scoops Xtend, preworkout

6 scoops Xtend during workout

namtrag

08-21-2007, 08:14 AM

Fri-Sat this week are gonna be tough. On Friday we will be taking number 2 son to William and Mary for his freshman year, and will be there all day for various programs. Then on Saturday, we drive number 1 son back to UVA for his 2nd year, again an all day trip, since it is 3 hours each way just in driving time. I don't know if it's obvious, but I am really proud to have sons going to two of the best colleges in the USA! The money drain is a different feeling however. lol

I will have to do some thinking about when and where to hit the gym on both days. Diet should not be a problem, that's what coolers are for.

Islandtroll

08-21-2007, 10:54 AM

but I am really proud to have sons going to two of the best colleges in the USA! The money drain is a different feeling however. lol

Wow Mike you should be proud! Is your number 2 son excited? I think my freshman year I was more scared then anything, not that I would have told my parents that ;)

namtrag

08-21-2007, 12:01 PM

Yeah, he can't wait to go. I am gonna cry, but don't tell anyone!

At least William and Mary is just an hour away.

My wife and I both went there too, so I am really excited to have a child there.

namtrag

08-21-2007, 07:41 PM

Tu Food

Meal 1: 2 scoops protein, 2 tbsp pb, 1/2 grapefruit, 1.5 c green beans, 2 fish oil, 1 sesamin, 5g glutaform

Meal 2: 2 cups eggbeaters, 2tbsp peanut butter, 1.5 c green beans, 2 CLA

Meal 3: 7 oz tuna, 1.5 c green beans, 18 almonds, 2 fish oil, 1 Sesamin

Meal 4: 2 scoops protein in ice and water, 1.5 cups spinach, 18 almonds, 2 CLA

Meal 5: took my younger son out for dinner and a movie before he leaves for college. He picked sushi. Believe it or not, I found stuff with no rice. while it was not the macros I should have got, it was definitely low carb. My appetizer was five roll which were wrapped in cucumber, my main entree was a roll called "Dr Atkins Roll. It was wrapped in soy paper, and had a couple of fish types, and avocado. So I got healthy fat and protein, but not enough of the protein. All in all I was happy with my choices.

Meal 6: 7 oz chicken breast, 1.5 cups green beans, 18 almonds, 1/2 grapefruit,2 fish oils, 1 Sesamin

namtrag

08-21-2007, 07:43 PM

Took my son to a movie, and it was a major victory for me! No popcorn! I just drank a big diet coke, while he ate most of a large buttered popcorn. It has often been a cheating incident in the past, but tonight I had no problem abstaining.

Thank the good Lord for small victories, they add up.

namtrag

08-22-2007, 04:43 AM

Wednesday. No morning exercise. Am going to get my new bike fitted, and will ride this afternoon. I will definitely take it easier this time than on Sunday!

Meal1: screwed up and ate too much fat. I am so used to eating 2 tbsp of pb, I did that before I cooked. Then I cooked up 4 eggbeater eggs, 1 whole egg, 2 oz of chicken, 1.5 c green beans. As soon as I finished eating this, I realized I should have only had 4 tsp of pb. Oh well. Then I ate half a grapefruit as punishment (lol).

Meal 2: 2 scoops protein powder, 1.5 cups green beans. 18 almonds, 2 CLA

Meal 3: 7 oz tuna, 18 almonds, 1.5 c spinach, 2 fish oils, 1 sesamin

Meal 4: 5 oz tuna, 3/4 scoop of protein powder, 1.5 cups green beans, 18 almonds, 2 CLA

Meal 5: 7 oz chicken breast, 1.5 cups green beans, 2 tbsp of peanut butter, 2 fish oils, 1 sesamin

Meal 6: 1.5 cups green beans. 3/4 cup of dry oats, cooked, 2 tbsp of raisins, 2/3 tbsp honey, and 1 tbsp of Promise heart healthy spread mixed in. 6 oz of sweet potato pulp with 2 tbsp of peanut butter spread on it. Heaven

SR800

08-22-2007, 04:53 AM

Mike, it is only a top school if there is a good female to male ratio, they look the other way for bar entry, and the ladies like to party:D

namtrag

08-22-2007, 05:24 AM

Mike, it is only a top school if there is a good female to male ratio, they look the other way for bar entry, and the ladies like to party:D

True, true. UVA makes that list, W&M doesn't.

Seriously, the national female to male ratio in universities is 53/47 now. It's getting to the point where the standards are much higher for girls trying to get in to top schools. They let boys in a lot easier now.

I wish it had been that way in our day!

namtrag

08-22-2007, 07:42 PM

Went for 30 minute walk tonight, went approximately 2 miles. I didn't want to miss cardio for the third straight day.

ChocoChick

08-22-2007, 08:02 PM

Seriously, the national female to male ratio in universities is 53/47 now. It's getting to the point where the standards are much higher for girls trying to get in to top schools. They let boys in a lot easier now.

I know. I have 2 daughters.

UCANDOIT

08-23-2007, 04:53 AM

Hi Mike

I am not sure where to start, damn that aviator of yours looks great. You look like you are really leaning up nice.

Keep it up man

Marcos
:D

namtrag

08-23-2007, 01:37 PM

Thursday Food:

Meal 1: 2 scoops protein, 1.5 c green beans, 2 tbsp pb, 1/2 grapefruit, 2 fish oils, 1 sesamin

Meal 2: 2 cups eggbeaters, 1.5 c broccoli, 18 almonds, 2 CLA

Meal 3: 7 oz tuna, 1.5 c broccoli, 18 almonds, 2 fish oils, 1 Sesamin

namtrag

08-23-2007, 01:38 PM

Thursday workout:

2 scoops of Vasocharge and 2 scoops of Xtend preworkout

8 scoops during workout of Xtend

Circuit 1, went through 3 times:

Step ups with 70lbdbx25
Cable incline bench pullovers: 110lbsx15
seated rows: 100lbs x 20
EZ Bar curls with arm blaster: 75lbs x 10

2nd circuit, 3 times through:

1 arm rows: 100lbs x 10
21's curls with EZ Bar: 45lbs
Hanging straight leg raises: 25 reps

Felt really strong, did 100lb one arm rows for the first time ever. The rest between sets helped

namtrag

08-23-2007, 01:41 PM

Pics, I wish I weren't so fat! These are a week old. I am afraid there won't be much left of my upper body once the fat is gone!

http://i179.photobucket.com/albums/w294/namtrag/CIMG1807.jpg

http://i179.photobucket.com/albums/w294/namtrag/CIMG1803.jpg

http://i179.photobucket.com/albums/w294/namtrag/CIMG1797.jpg

Islandtroll

08-23-2007, 03:35 PM

Nice pics! Your legs in that last one look great!

SR800

08-23-2007, 04:37 PM

Losing a lot more size than you think you ever would is the bad part about cutting. Then the slow bulk takes forever :(

namtrag

08-23-2007, 05:08 PM

But the size I am losing is fat at least, SR!!! I have to look at the bright side.

namtrag

08-23-2007, 05:10 PM

dartol

08-24-2007, 11:17 AM

I took a bike ride of 11 miles on my new road bike. I just got outfitted with those fancy pedals that the shoes click into. They really help.

Of course, when I stopped, I took a spill cuz I took the wrong foot off the pedal, and couldn't get the other one off in time. Scraped the seat on the bike pretty bad, but at least I am ok

LOL that always happens when you start out with the clipless pedals! Then it is like slow motion... no way you can get the other foot out in time! If you turn the wheel the wrong way, you are going over that way no matter what. You will get used to it quickly though. Which ones did you get? I use crank Bros

I am going to have to ride a lot more... I signed up for the Over 35 Biggest Loser contest! :)

Darren

dartol

08-24-2007, 11:19 AM

Pics, I wish I weren't so fat! These are a week old. I am afraid there won't be much left of my upper body once the fat is gone!

Don't be hard on yourself Mike, you have come a long way! Look back at your old pics. You are doing awesome!

Darren

namtrag

08-24-2007, 06:27 PM

BergMuscle

08-24-2007, 07:07 PM

Nice pics! Your legs in that last one look great!

Agreed, and the arms are showing some quality muscle in the other shots.
Nice progress, Mike! :) :cool:

dartol

08-25-2007, 03:21 AM

Hey Darren, is the key on the pedals to unclick them while you are still rolling? What happened was, I was almost stopped and I unclicked my right one at its high point, then I couldnt get the left one unclicked in time, and fell to the left. I think if I had still been rolling, it would have been no problem.

Humm I always unclick at the bottom.... yeah while you are still rolling. And turn your front wheel slightly in the other direction. The bike will lean in the opposite direction to the way your wheel is pointed.

Darren

namtrag

08-25-2007, 07:30 AM

Moved son in at William & Mary yesterday! Great day for him, he's out of the nest (sort of). Here is all of Friday's info:

Went and lifted at about 7pm

2 scoops vasocharge, and 2 scoops Xtend preworkout.

6 scoops xtend during workout

Felt really strong at first, then got really weak later

Flat DB Bench press: 15*50 15*60 15*65 10*65

Incline DB Press: 10x50 (shoulder hurts all of a sudden, but just pushed through it, should have taken advil before I went). 11x45 10x45 11x45

Standing DB Shoulder press (really weak all of a sudden): 8x40 9x35 12x30 11x30. did a lot more weight last saturday with Shawn on seated db press, I wonder what's wrong with me? Is it possible that it's because it's my third pressing exercise? It doesn't seem like chest presses would wear me out for shoulder presses, but I guess it could.

Tricep pushdowns: 15x115 15x130 10x145 12x145

My food for friday

Meal 1: 2 cups egg beaters, 1.5 c broccoli, 18 almonds, 2 fish oil, 1 sesamin, 1/2 grapefruit.

Meal 2: 7 oz tuna, 1.5 c broccoli, 18 almonds

Meal 3: miscalculated time, and didnt have a meal, thought I would be home already. Drank 5 scoops Xtend in 20 oz of water, and ate 2 oz of almonds.

Meal 4: 2 cups egg beaters, 1.5 c broccoli/cauliflower mix, 2 tbsp peanut butter, 2 CLA

Meal 5: this is my final meal for the day. just can't get in the 6th one: 7 oz chicken breast, 1.5 c green beans, 18 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin

namtrag

08-25-2007, 07:31 AM

Saturday morning cardio: 21 mile bike ride, averaged 17.5 mph. Managed to get my feet off the clips today, so no embarrassment today! lol

Mixed 6 scoops of Xtend into my water for the ride

namtrag

08-25-2007, 07:33 AM

Saturday

Meal 1: 7 oz tuna, 1.5 c green beans, 2 tbsp pb, 6.5 oz grapefruit, 2 fish oils, 1 Sesamin

Meal 2 after bike ride: 2 scoops protein, 1.5 c broccoli, 18 almonds, 2CLA

SR800

08-25-2007, 07:53 AM

Unfortunately they never actually "leave" the nest.:) The other day I got home from work and was really hungry, after getting out of my clothes I started my chicken and veggies and sat down on the couch in my boxer briefs. Went in to get the food and as I was walking but to the living room, there stood my oldest step daughter (27y/o raised since she was 10) with her dog in the living room and she acted very suprised and said what do you think you are doing. I replied I am standing in MY living room in my underwear holding my food about to sit down and speak to someone in my house who did not call first, did not knock, came right in, brought their dog through the front door asking me a bunch of stupid questions about what I am doing. What about yourself? She then asked me to change and I told her after I got done eating:D

namtrag

08-25-2007, 08:00 AM

But I bet you secretly were happy to see her!

dartol

08-25-2007, 08:29 AM

Saturday morning cardio: 21 mile bike ride, averaged 17.5 mph. Managed to get my feet off the clips today, so no embarrassment today! lol

Mixed 6 scoops of Xtend into my water for the ride

Excellent that is a nice ride! I think the Xtend is great for biking.

Darren

namtrag

08-25-2007, 09:01 AM

Yeah, I have to do something since I am not eating carbs exept on meal 18! I figure xtend is sparing some muscle.

Low carbs and bike riding don't mix too well.

It was hard to pass up the bagels at the bike shop after the ride!

dartol

08-25-2007, 09:03 AM

namtrag

08-26-2007, 11:26 AM

Sunday. I weighed and measured myself to get on a Sunday to Saturday week. My chiro usually weighs and measures me, but it doesn't always happen every week, or on the same day every week.

Here are my measurements as best as I could do them:

Weight: 196 lbs, down 2 this week
Waist 37 5/8 (not going down at all)
Arm, flexed: 15 1/2
Arm relaxed: 13 1/8
Forearm: 12 1/2
Thigh: 24
Calf, flexed: 17
Shoulder: 49 1/4
Chest: 41 1/2

The place I am losing seems to be the chest, must be some fat stored there. Hopefully, my waist will start dropping soon.

Is it normal to have forearm and upper arm measurements that close in size?

namtrag

08-26-2007, 04:22 PM

Sunday workout. This is the hardest leg work I have done in a long time, possibly my toughest yet! I went up in weight significantly on my squats, and calf raises. Did a couple of extra exercises because I felt so good. I am paying for it now, an hour and a half later. I am so exhausted, but in a good way! Pre WO: 2 scoops of Vasocharge and 2 scoops of Xtend. During the workout, 8 scoops of Xtend.

Squats: parallel. 15x135, 15x155, 12x185, 11x185 (first time doing 185)

SLDL's: BB 15x115, 15x135, 12x135, 12x135 (first time doing these with bb)

Walking db lunges: 4 sets of 15 lunges with a 45lb db in each hand

Lying leg curls: 12x90, 12x80, 11x80, 9x80. I never seem to get stronger at these, but they are definitely going to exhaustion.

My step ups (using the square squat jump stand. Stand adjacent to stand, one leg up, one leg down, hold db on thigh of leg on bench. Push off with foot on floor and foot on bench until leg on bench is completely straight. Do 25 and then immediately walk to other side of bench and do 25 on the other leg): Did 3 sets of 25 on each leg, with a 50 lb db.

Standing calf raises: 15x215, 15x235, 12x255, 12x 255 (up 20 lbs in last 2 sets above previous week).

My lower back is already starting to get sore, as are my hammies. It's gonna be fun for the next few days! I love leg day, it's so good for you!

namtrag

08-26-2007, 07:14 PM

Sunday meals:

Meal 1: 2 cups eggbeaters, 1.5 cups green beans, 2 tbsp of peanut butter, 6.5 oz grapefruit, 2 fish oils, 1 sesamin

Meal 2: 2 scoops protein powder, 2 tbsp pb, 1.5 cups broc. 2 CLA

Meal 3: 2 cups eggbeaters, 1.5 c broc, 2 tbsp pb, 2 fish oils, 1 sesamin

Meal 4: postworkout: 2 scoops protein, 1.5 c green beans with mustard, 2 tbsp of pb, 2 CLA

Meal 5: 7 oz chicken, 1.25 c spinach with red wine vinegar, 18 almonds, 2 fish oil, 1 sesamin

Meal 6: had protein powder again since I had to squeeze meal 4-6 in a 4 hour period. 2 scoops protein, 1.5 cups broccoli, 2 tbsp of smuckers natural crunchy pb, yum, 6.5 oz grapefruit, 2 CLA

UCANDOIT

08-27-2007, 03:34 AM

Hi Mike

Great pics, I see you are really leaning out. I do envy your dedication, even keeping on past the bagel shop:D

Great going, next you will be competing with Blake on lowest BF....damn you all.

:D

Marcos

namtrag

08-27-2007, 06:58 AM

Monday morning. My body is aching all over from legs yesterday evening. Man it's a good feeling. Forgot to mention that Bill F (from Team Scivation) had some red high top Chuck Taylor's on in his dead lift pics in his thread, and that inspired me to go out and get some. I could only find black. I wore them last night, and was getting some funny looks, but they made a big difference in my squat form. I could actually feel the floor with my foot, making it easier to push through my heels.

Anyway, today, I got up and did a 2 mile brisk walk, about 30 minutes or so, on an empty stomach

namtrag

08-27-2007, 11:46 AM

I don't know whether to be happy or not, but I was at Bicycling.com and they have a calories burned calculator. The ride I went on on Saturday where I rode for 75 minutes at 16-20mph, given my current weight of around 200 lbs, supposedly burned 1364 calories. I am just glad I didn't lift that day too!

No wonder the bagels at the bike shop at the end of the group ride were so tempting (I didn't give in BTW).

I am on the cut 2500 plan right now, so that was 2/3 of my calories for the day.

Islandtroll

08-27-2007, 12:05 PM

Lying leg curls: 12x90, 12x80, 11x80, 9x80. I never seem to get stronger at these, but they are definitely going to exhaustion.

I'm in the same boat, I caught myself using crazy form to try and get more :o

namtrag

08-27-2007, 12:14 PM

I'm in the same boat, I caught myself using crazy form to try and get more :o

It's amazing the contortions you can do trying to get the last rep or two!
lol

namtrag

08-27-2007, 06:32 PM

Monday evening workout.

Preworkout: 2 scoops vasocharge, 2 scoops of Xtend
During workout, 8 scoops Xtend

Again, I made new personal bests on 3 of the 4 lifts, the only one I didn't do better on was the lat pulldowns.

Seated dual pulley rows, separate handles: 120x15 140 (previous best)x15 160x12 160x12

Dual pulley lat pulldowns, with normal wide grip handle hooked on: 140x10 120x12 120x12 120x12

Shrug, machine, put plates on front, lift handles, similar to a wheelbarrow sort of: new best big time: 15x360 (my previous high). 13x380 13x380 11x410

EZ Bar Curls ( 70 was previous best): 15x70, 10x80 12x80 10x80

30 minutes on elliptical, setting 6, rpm 60-65, heart rate 118-122

Felt great!

namtrag

08-27-2007, 07:41 PM

Monday food.

Meal 1: 7 eggbeater eggs, 1 whole egg, 1.5 cups green beans, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 Sesamin

Meal 2: eek, had a meeting at work, went 4 hours between meals, then discovered I had zero veggies in the freezer here at work! So I blended up a protein powder smoothie with 2 scoops of powder, and 2 tbsp of pb, a bunch of ice, and 2 cups of water. Also had 2 CLA tabs.

I brought two meals from home to eat later, and they have veggies, so at least I will only have missed the veggies at one meal today

Meal 3: 7 oz chicken breast, 1.25 c spinach, 18 almonds, 2 fish oils, 1 Sesamin

Meal 4: 7 oz chicken breast, 1.5 c green beans, 18 almonds, missed the CLA

Meal 5: after workout: 2 scoops protein, 1.5 c broccoli, 18 almonds, 2 fish oils, 1 Sesamin

Meal 6: 7 oz chicken breast, 1.25 c spinach, 2 tbsp of pb, 6.5 oz grapefruit, 2 CLA

namtrag

08-28-2007, 03:17 AM

Tu food:

Pre workout meal 1: 2 scoops protein powder, 2 tbsp pb, 1.5 c green beans, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 aleve (lol)

Meal 2 postworkout: 7 oz chicken breast, 1.5 c broccoli, 18 almonds, 2 CLA

Meal 3: 7 oz chicken breast, 1.5 c green beans, 2 tbsp pb, 2 fish oil, 1 sesamin

Meal 4: 7 oz chicken breast, 1.25 c spinach with red wine vinegar, 18 almonds, 2 CLA

UCANDOIT

08-28-2007, 04:41 AM

Hi Mike

I can see why you are having such amazing results, all your diet, wo's and whole routine is really outstanding. Keep up the great work man,

I had to google your red high top Chuck Taylor's, they looked cool, did you go for the leather ones. They looked really cool..

Have a great week
Marcos
:D

namtrag

08-28-2007, 09:04 AM

Tu group workout with chiro:

Leg press, fast reps, not knee to chest: 100x275 100 325 100x375.OUCH!

Shoulder press, using EZ Bar: 10x65 10x85 10x105

Bowflex flys: don't know weight, just number of bands hooked on on each side: 2x15 reps x 2 bands on each side, 2x15x3 bands each side, 11x4 bands , 13x4 bands

Upright rows using the combo tricep/upright row bar: 15x45 15x55 15x60

Tricep presses,: 15x60 15x70 15x75

Decline bench crunches w/45 lb plate on stomach: 3 sets of 50

namtrag

08-28-2007, 09:05 AM

namtrag

08-28-2007, 09:06 AM

Chiro did measurements today, here they are:

Weight, back up to 198, no big deal I guess

Body Fat, 4 cm chest, 11 cm front lower ab, 5 cm thigh, total 20 cm. This is down some.

Neck: 16 3/4
Shoulders: 49
Chest: 42 3/4
Torso: 36 1/4
Waist: 37 3/4, no movement, starting to get really pissed.
Thigh: 24
Calf flexed: 16 7/8
Upper arm flexed: 15 1/2

Islandtroll

08-28-2007, 11:27 AM

Hey your new avatar is showing! Good choice :)

namtrag

08-28-2007, 08:03 PM

Tu food:

Pre workout meal 1: 2 scoops protein powder, 2 tbsp pb, 1.5 c green beans, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 aleve (lol)

Postworkout meal 2: 7 oz chicken breast, 1.5 c broccoli, 18 almonds, 2 CLA

Meal 3: 7 oz chicken breast, 1.5 c green beans, 2 tbsp pb, 2 fish oils, 1 sesamin

Meal 4: 7 oz chicken breast, 1.25 c spinach, 18 almonds, 2 CLA

Meal 5: approx 7 oz of salmon, 1/2 c broccoli (at Outback)

Meal 6: refeed. 1.5 c broccoli. Followed by 3/4 cup dry oatmeal cooked, 1 tbsp of promise margarine, 2 tbsp of raisins, and 2/3 tbsp of honey. Then 8oz of sweet potato flesh with 2 tbsp of peanut butter on it. 2 fish oils, and 1 sesamin

namtrag

08-29-2007, 04:43 AM

Wed.

Got up and walked 30 minutes at a brisk pace on empty stomach. Might ride my bike 10 miles after work.

Food

Meal 1: 1 3/4 cup eggbeaters, 1 large egg, 1.5 c broccoli, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 aleve

Meal 2: 2 scoops of protein, .mixed in blender with ice, water and 2 tbsp of pb, 1.5 cups of green beans with mustard, 2 CLA

Meal 3: 2 cups eggbeaters, 1.5 c broccoli, 18 almonds, 2 fish oils, 1 sesamin

Meal 4: 7 oz tuna, 1.5 c broccoli, 2 tbsp pb, 2 CLA

Meal 5: 2 scoops protein,1.5 c broccoli, 18 almonds, 2 fish oils, 1 sesamin

Meal 6: 2 cups eggbeaters, mixed with 1.25 cups spinach, sort of an omelet! 2 tbsp of pb, 6.5 oz grapefruit, 2 CLA

namtrag

08-29-2007, 07:02 AM

Has my almost 5 weeks on TS been productive so far?

7-24, 8-14 and today

http://i179.photobucket.com/albums/w294/namtrag/Suckedin7-24.jpg

http://i179.photobucket.com/albums/w294/namtrag/suckedin8-14.jpg

http://i179.photobucket.com/albums/w294/namtrag/PIC-0041.jpg

namtrag

08-29-2007, 07:04 AM

http://i179.photobucket.com/albums/w294/namtrag/sideviewflabbylowerback.jpg

http://i179.photobucket.com/albums/w294/namtrag/PIC-0040.jpg

IdahoViking

08-29-2007, 07:29 AM

Nice progress!

namtrag

08-30-2007, 03:33 AM

Thursday

Meal 1 preworkout: 1 cup eggbeaters, 1 large egg, 2 oz tuna, 1.25 c spinach, 12 almonds, 6.5 oz grapefruit. 2 fish oils, 1 sesamin, 2 advil

UCANDOIT

08-30-2007, 04:10 AM

Hi Mike

Not easier to pose and take the pics.....:eek:, that said you are really starting to see the shape of the muscles coming out now, great progress WOW. Keep up the great work buddy. Who said BB is for the teens:)

Enjoy your Firday
Marcos
:D

namtrag

08-30-2007, 08:44 AM

Th workout: not too hard. Worked out with chiro and a couple of friends.

Bench step ups my special way: 3 sets of 25 on each leg with 70lb db

Power cleans, starting with bb at waist level: 10x135, 10x115, 10x135. Form is horrible, but this is my first time trying these, so I had fun. I did it more like a reverse curl I think, hahaha.

Concentration curls: started with 30lbs, dropped weight until exhaustion

Straight bar hangs, trying to maintain 90 degree angle in arms (sort of contracted in a pullup position): 3 sets of 30 seconds

Decline bench crunches holding 45lb plate on stomach: 3 sets of 50

namtrag

08-31-2007, 05:32 AM

Worrying a little, weighed 199 this morning, hopefully it's water!

Workout:

Flat Bench DB Press: 15x50 15x65 12x70 11x70 (70 is new high!)

Incline DB Press: 13x45 12x45 10x50 10x50. 50 seems to be my sticking point

Seated DB Shoulder press: once again, no improvement, in fact, regression: 7x40 7x35 11x30 11x30. Why BEAST, Why can't I lift weights with my shoulder muscles?!?!?!

Tricep pushdowns: 15x130 15x145 11x160 10x160 (160 is new high)

Cardio this pm on road bike. Tried to go Wed, but went to garage to get on bike at 6:30pm, and had a flat tire waiting on me. Took me 45 min to fix lol. Then it was too late to ride.

Hopefully will not happen again today!

namtrag

08-31-2007, 07:19 AM

For some reason my bipolar tendencies are rearing up again, I am in a depressive swing again I think. I am really starting to wonder when the diet is going to kick in. 5 weeks now, and I am down 2 lbs.

Someone pimp slap me please!

I need to start working harder and will do so starting tomorrow morning. I am not gonna lose this battle.

scienceteacher

08-31-2007, 08:09 AM

namtrag

08-31-2007, 09:40 AM

Have you had your bf checked? Could be your answer. Scales don't always tell the tale.

Yeah, I need to get that done by someone who knows how to do it. My chiro measures it week after week, and he gets 8-10% consistently, and I am obviously 15-20%

namtrag

08-31-2007, 09:43 AM

To swing myself positive again, I am listing the 3 best things about the cut diet so far:

1. Eating 2500 calories a day plus an additional 150 or so in the EFA pills, and still losing a little weight. Before at 1800, I wasn't losing.

2. Not feeling hungry between meals.

3. Lifting more weight and feeling stronger almost every exercise, every time I lift.

namtrag

08-31-2007, 03:29 PM

SR800

08-31-2007, 04:08 PM

What do you get with the navy tape method? http://linear-software.com/online.html

Islandtroll

08-31-2007, 04:10 PM

namtrag

08-31-2007, 04:29 PM

What do you get with the navy tape method? http://linear-software.com/online.html

22%

VS 8.13% with the 3 caliper method

Slight disparity wouldn't you say?

namtrag

08-31-2007, 06:05 PM

I changed the tube in 15 minutes this time, and it was the rear one. I am a quick learner!

BergMuscle

08-31-2007, 06:08 PM

Good progress in your pics. Nice muscle showing on the pecs and biceps (especially the biceps).

dartol

09-01-2007, 05:59 AM

Went out on a bike ride this afternoon and was doing really well, had gone about 10 miles, and damn if I didn't have another flat tire. I am cursed on the bike. 2 flats in 3 days. First it was the front wheel and today the back. I am going to check into the brand of tires on this bike, see if they are crappy. I know people who ride for months without a flat, and I get 2 after riding a total of 60 miles. Strangely enough, I wasn't angry, what good does it do?

Anyway, I was happy that I got in 10 miles before it happened. I averaged 18 mph.

Hey Mike, the road bike tires are made for speed so they tend to be thin. The best thing I have found to prevent flats is "Mr. Tuffy" liners. They're basically a tough plastic liner that goes in between the tire and tube. I have only had one thing that got through that. Something slices through the tire, Tuffy and tube one time, that was nasty.

They are also handy if the tire gets sliced... so the new tube would poke out the hole. I have heard that a $1 bill works for that too.

They do make tougher tires as well but a lot of them are also rougher riding. Specialized Armadillo tires come to mind but they seem to feel like rocks. LOL

I have been running Michelin Carbon tires on my bike with the Mr Tuffys... I can only remember having the one bad flat. I am thinking about switching to tires with some tread pattern for water in case I am out in the rain though. Maybe the Continental Attack/Force set. Check them out, the rear tire is thicker.

Darren

dartol

09-01-2007, 06:00 AM

Lookin lean in the pics Mike! Nice progress!

Darren

namtrag

09-01-2007, 08:11 AM

Saturday, feel great after last night's refeed.

This morning I ate 2 scoops of protein powder, 1.5 cups green beans, 2 tbsp of peanut butter, 2 fish oil, 1 sesamin for meal 1.

Meal 2: 1 cup eggbeaters, 1 egg, 2oz of tuna, 1/2 cup green beans(last veggies in house, need to go shopping), 12 almonds, 6.5 oz grapefruit,and 2 CLA

Meal 3: 2 scoops protein, 2 tbsp of pb, 2 fish oil, 1 sesamin, then off to the store to restock the larder, no veggies at all.

namtrag

09-01-2007, 08:12 AM

Saturday after meal 1, I went on a 21 mile easy pace bike ride starting out at my local bike shop. They have different paced rides every Saturday morning. I averaged just at 15mph, didn't work too hard. Got lots of complements on my calves. Most people think I have been riding a long time since my calves are so big. Drank 4 scoops of Xtend in my water bottle during the ride.

Best part is: NO FLAT TIRE!!!!

Darren, thanks for the advice on the liners, I will look at them next time I go in the shop.

dartol

09-01-2007, 09:15 AM

Nice Mike! Looks to me like that Team Scivation plan is really working for you. I might think about doing that too.

Here are some sources for bike parts online. Much cheaper than the local bike shops. :)

http://www.coloradocyclist.com/
http://www.nashbar.com/index.cfm
http://www.performancebike.com/
http://www.pricepoint.com/

Here are some reviews on Mr. Tuffys...
http://www.roadbikereview.com/cat/wheels/rim-strip/sbs-mr-tuffys/PRD_97410_2507crx.aspx

Darren

namtrag

09-01-2007, 10:00 AM

dartol

09-01-2007, 10:27 AM

Darren, great links. I have a Performance retail shop withing 750 yards of my house! I bought a jersey there that I saw on line, and it was the same price, so hopefully everything will be.

You can do the diet for free, there is a free book. One is Lifestyle, and one is Game Over (which is for people trying to compete. You can cheat more on the lifestyle, and actually eat more carbs.

http://www.bodybuilding.com/fun/docs/2007/lifestylecutdiet.pdf

Sweet! They have a lot of cheap (Chinese?) knockoffs of a lot of the higher priced items. Depending on what it is though, that may be all you need. Plus they sell the brand name stuff as well.

They have one of the best road-bike-like tires for mountain bikes that I have seen... skinny, high pressure, and kevlar lined. I had a set on my mountain bike before I got the road bike and they worked great.

Oh cool, thanks for the link on the diet! I will check that out! I can also cheat and just eat what you do... LOL

Darren

namtrag

09-01-2007, 11:19 AM

You can follow my diet if you want, but it has no cheats...lol! I am on the contest prep one.

You asked a while back about my pedals. They are Look brand, not sure the model, but they were about $90

dartol

09-01-2007, 11:50 AM

You can follow my diet if you want, but it has no cheats...lol! I am on the contest prep one.

You asked a while back about my pedals. They are Look brand, not sure the model, but they were about $90

LOL, OK I will look more into the other one... ;)

Oh OK, that is what my cycling 'mentor' used. He was a German guy that I worked with... a little younger than me. He used to ride 24 miles twice a week after work, then also ride 60 miles per day on the weekends! I started out by going with him on the weekday rides. I rode with another buddy (more my speed) with the local bike shop ride on Saturday a few times... but I really liked going out by myself more. I got up to doing about 40 miles on Saturday mornings. That was a few years ago before knee surgery though... and both of my cycling buddies moved away. One is back now, but more into running at the moment, I have to get him to start cycling again!

I use Crank Brothers Eggbeaters mountain bike pedals... they are lighter but do not have much of a foot platform. That does not bother me much though since the Sidi shoes I have are pretty solid on the bottom. I thought they would be easier since you can click in from any side. Here is what they look like:
http://www.crankbrothers.com/eggbeater_sl.php

They do have some versions with more of a platform now... maybe I will upgrade if I get back into riding again. :)

Darren

namtrag

09-01-2007, 05:30 PM

Change in plans for tomorrow. Going up to Williamsburg to see my younger son at William and Mary, then back home to my mom's for cookout. Therefore I had to go ahead and do my leg workout today. I just got back, and I am fried, which is how I like it. I hope to start getting this same intensity with my upper body days, but for some reason I just enjoy leg day more!

Squats: 15x135, 12x185, 12x185, then tried 205 and got 6 reps. Still my personal best.

SLDL's: 15x135, 12x155, 12x155, then 10x185, again a personal best!

Hamstring curls: 10x90 12x80 10x80 10x80, this one, I never get stronger on for some reason.

Walking DB lunges, 50lbs in each hand: 4 sets of 15.

Leg extensions: 15x135 13x145 12x145 12x145

Seated calf raises, no machine weight: 15x70 13x90 11x90 11x90

Standing calf raises on machine: 15x215 15x235 12x255 12x255

I felt great! I finally wore those semi gay shorts that I bought from Physique Bodyware. Remember when I bought them and got so much grief? I got some stares, but my legs look great, just that no guys wear shorts like these anymore...lol. Plus I am hairless, which makes me look kind of weird.

Check them out, style 776. I wore a long tank top to hide the flat tire...hehehee

http://www.physiquebodywareusa.com/c...ry=Mens_Shorts

UCANDOIT

09-01-2007, 06:41 PM

Hi Mike

Great wo, especially for the weekend, man you are really dedicated....

As to the 776 style shorts, I cannot imagine them...maybe a good thing. At least you are not training in 780 style.....:D

How much longer are you going to continue to train as a team scivation member? Are you finding it difficult or expensive? I am considering a PT when I get home as an experiment??

Cheers
Marcos
:D

Islandtroll

09-01-2007, 09:25 PM

namtrag

09-02-2007, 04:49 AM

Woot! I'm glad you took the shorts out for a test run at last! You really didn't have to wait, you already have the legs for them.

But not the stomach, lol.

Oxxy

09-02-2007, 06:22 AM

Hi

You spured me on to get out the bike again.
I used to race and coach if you have any questions
about bikeriding, fireaway. keep up the good work!

namtrag

09-02-2007, 12:24 PM

Thanks, Oxxy, I used to ride my old Peugeot bike a lot as a teen, now I am hooked again. Kind of cross purposes with bodybuilding, but I will just do it anyway.

namtrag

09-02-2007, 12:25 PM

Sunday, this will be a rest day after doing 21 mile bike ride yesterday a.m, and leg workout in p.m.

Meal 1: Egg whites (6 eggs worth), 1 whole egg, 1.5 c broccoli, 1/2 grapefruit, 12 almonds, 2 fish oils, 1 sesamin.

Meal 2 at W&M cafeteria: not much to choose from that I could eat. I had 2 boiled eggs and 4 scrambled eggs, about 3 cups of salad with spinach leaves and some broccoli, and about a tbsp of lite italian dressing

Meal 3: 7 oz tuna, 1.5 cups broccoli, 18 almonds, 2 CLA

Meal 4: 7 oz chicken, 3 c salad with no dressing, and 18 almonds, at my mom's house

Meal 5: 7 oz chicken, 1.5 c broccoli, 2 tbsp of natural pb, 2 fish oils, 1 sesamin

Meal 6: 2 scoops protein, 1.5 c green beans, 2 tbsp natural pb, 2 CLA

Islandtroll

09-02-2007, 12:42 PM

Wait you did a 21 mile bike ride that same day as that leg workout?
http://www.webnomenon.com/smilies/deviljawdrop.gif

You are the man!

namtrag

09-02-2007, 05:01 PM

Wait you did a 21 mile bike ride that same day as that leg workout?
http://www.webnomenon.com/smilies/deviljawdrop.gif

You are the man!

Did not mean to do it, was going to do legs on Sunday, but after I had done the ride yesterday, my mom invited us over for a cookout on Sunday, so I had to suck it up!

I am paying for it now.

namtrag

09-02-2007, 07:55 PM

UCANDOIT

09-03-2007, 04:35 AM

I took all my official measurements for Beast this morning after sitting on the thinking chair: Finally my waist dropped a little, but my shoulders and chest did too!

Shoulders: 48 1/2
Chest: 41 1/2
Waist 37 1/4
Thigh: 24
Calf flexed: 17
Neck: 16 1/2
Upper arm, flexed: 15 3/4

Weight: 196

My upper body is shrinking, but my legs are staying exactly the same. I hope I don't get out of proportion.

Hi Mike

Work with what you are blessed with , I would kill to have calves and thighs like yours, the upper body is always the hardest part. How often had your overheard people complaining about having to wo legs.......enjoy it and the upper body will catch up:D

Have another week of great lifting, oh yes and cardio,,,,

Marcos
:D

dartol

09-03-2007, 04:52 AM

Well it could be worse Mike. We're at about the same weight and my waist is about and inch and a half bigger. Plus I am taller. LOL

My chest is an inch and a half smaller though. DOH.

Did you do a bodyfat calc based on these numbers?
http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html

Here is an interesting link I got off the forums... it calculates your ideal body proportions.
http://www.bblex.de/en/calc/prop.php

Darren

SR800

09-03-2007, 10:04 AM

Yeah, at this point I would just worry about leaness. The proportion stuff can come later.

namtrag

09-03-2007, 10:06 AM

Yeah, at this point I would just worry about leaness. The proportion stuff can come later.

Yeah, that's what I figure too, getting the fat off is important, I can try to add muscle later.

What I like so far, my legs don't seem to be losing anything, and that is really nice.

namtrag

09-03-2007, 10:08 AM

Monday, 9/3

Back day:

Seated dual pulley rows: 15x140 11x160 11x160 8x160 (I did 160 last week, but only for one set, so this is an improvement for me)

Front pulldowns: 15x120 10x140 12x120 13x120 (never get any better at these, don't know why)

Shrugs: upped the weight so I can catch up my traps to my friend Rich's. We sort of have a contest going, he is 24 and at the same weight as I am, and we are both doing the Team Scivation diet: 15x360 12x410 12x410 10x450. This is a Nautilus machine where you put plates on either side and lift 2 handles like a wheelbarrow. It felt good to have 4 plates on each side.

EZ Bar Curls: 15x70 12x80 12x80 10x80

Really got a pump today, plus really focused, since I have to beat up on my friend Rich.

Then did 30 minutes on the elliptical, level 6, 60-65 rpm, heart rate 115-120.

Hibiscus09

09-03-2007, 10:10 AM

Nice job, Mike!! Happy Labor Day!! :)

namtrag

09-03-2007, 11:54 AM

Same to you Hibby, I am digging the new avatar!

namtrag

09-03-2007, 11:57 AM

I got my updated program from Derek at TS. It is a lot harder than before, a 5 day split: Back, Arms, Chest, Legs and Shoulders, with 5 sets of 6-10 in more exercises.

Also, due to lack of results in the fat loss dept, he has me cutting down to 2000 calories a day, basically 6 meals, dropping protein to 6 oz, veggies to 1 cup, and fat to 10g instead of 15 at most meals. For example, I will be eating 6 oz of chicken, 1 c of broccoli, and 12 almonds at a meal instead of 7, 1.5 and 18 like I was doing.

Time to get serious it looks like!

namtrag

09-03-2007, 03:39 PM

This will be my macro totals on days I do not do the carb refeed:

Carbs: 90g
Protein: 245 g
Fat: 70g

namtrag

09-04-2007, 03:09 AM

Monday meals, switched to cut 2000 after meal 2, per Derek at TS.

Meal 1: 1 cup of egg whites (24g p), 1 large egg, 2 oz tuna, 12 almonds, 1.5 c green beans, 3 oz orange, 2 fish oils, 1 sesamin.

Meal 2: 2 scoops WPI, 2 tbsp of pb mixed in, 1.5 cups green beans, 2 CLA

Meal 3: 6 oz shrimp, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 1.5 c Egg beaters, 1 c green beans, 12 almonds, 2 CLA

Meal 5: 6 oz chicken breast, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: refeed. 1.5 c green beans. 3/4 c oats, 3tbsp smart balance spread, 2 tbsp raisins, 4 packs of splenda. 6oz of sweet potato pulp with 2 tbsp of pb, 2 CLA

UCANDOIT

09-04-2007, 03:40 AM

This will be my macro totals on days I do not do the carb refeed:

Carbs: 90g
Protein: 245 g
Fat: 70g

Great to have someone to watch your training like, go get them now....

I would wish you good luck but I see thats got nothing to do with it, you have it all covered already. keep pushing the limits

Have a great week lifting
Marcos
:D

namtrag

09-04-2007, 04:12 PM

Marcos, it's boom or bust now!

Tuesday meals:

Meal 1: 3/4 c eggbeaters, 1 large egg, 2 oz of chicken, 1 c green beans, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin

Meal 2: 2 scoops WPI, 1 c green beans, 12 almonds, 2 CLA

Meal 3: 6 oz chicken breast, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 6 oz chicken breast, 1 c broccoli, 12 almonds, 2 CLA

Meal 5: 6 oz shrimp, 1 c green beans, 12 almonds, 2 fish oil, 1 sesamin

Meal 6: 5 oz chicken, 1.5c green beans, 2 tbsp of pb, 6.5 oz grapefruit, 2 CLA

namtrag

09-05-2007, 06:39 AM

Wed, starting my new training regimen. 5 day split (7 if you count the two days I go to workout in a group with my chiro, which Derek said would be ok if it wasnt too strenuous. It's not, we rest a lot and yack a lot between sets)

Today will be shoulders.

My split will be:

Sunday: arms,cardio
Monday: back, cardio
Tue: chiro group chest and tri
Wed: shoulders, cardio
Th: chiro group back and biceps
Fr:chest, cardio
Sat: am cardio, pm legs

namtrag

09-05-2007, 06:40 AM

Wednesday workout, shoulders, forearms, calves:

DB Military Press, seated, no back support per Beast: 10x30 10x40 10x40 9x40 7x40

DB Side Laterals: 10x20 10x20 10x20 8x20 10x15

Rear db laterals, face down on incline bench: 10x15 10x15 10x20 10x20 10x20

BB Forearm curls: 10x60 10x70 10x80 10x80 10x90. First time ever doing these, used the preset bars that are on pyramid rack. Felt pretty good for first time.

DB forearm curls: each arm= 10x30 10x35 8x40 9x35 10x35. Again, first time doing these, felt pretty good. Left wrist was hurting on the inside edge, but seems to have gone away now.

Standing calf raise machine: 10x255 10x275 10x295 9x295 10x295 (best I have ever done on these)

Seated calf raise machine: 10x90 10x90 10x90 9x90 7x90

Was supposed to do the calf raises in the opposite order, will switch up next week.

25 minutes on elliptical, setting 7, rpm 68, heart rate 115-120

Shoulders are weird, especially laterals, if you use lighter weight it doesn't feel like you are doing anything. If you use a little more weight, then you end up cheating.

namtrag

09-05-2007, 08:23 AM

Wed meals:

Preworkout, meal 1: 1 cup egg whites, 1 whole egg, 1 oz chicken, 1 cup green beans, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 5g glutamine, and 2 advil in advance for muscle aches.

Postworkout, meal 2: 2 scoops WPI, in blender with 2 cups of water, 15-20 ice cubes and 12 almonds. 1 c green beans, 2 CLA

Meal 3: 6 oz tuna, 12 almonds, 1 c broccoli, 2 fish oils, 1 sesamin

Meal 4: 6 oz tuna, 12 almonds, 1 c broccoli, 2 CLA

Meal 5: 6 oz chicken breast, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: 5 oz chicken breast, 1.5 c green beans, 2 tbsp pb, 6.5 oz grapefruit, 2 CLA

namtrag

09-06-2007, 03:15 AM

Th food:

Meal 1: 1 1/8 c egg whites, 1 whole egg, 12 almonds, 1 c breen beans, 6.5 oz grapefruit, 2 fish oil, 1 CLA, 2 advil

UCANDOIT

09-06-2007, 03:32 AM

Hi Mike

That wo looks great, a bit more cardio than I like:) but it looks like you will be shedding a lot of fat on that and the strict diet you are on. Keep it up, great inspiration to us all.

You should have entered the IMPC, would have been a serious contender there...

Enjoy the rest of the week
Marcos
:D

namtrag

09-06-2007, 07:26 AM

Th workout

Hex Bar Squats/DL's: 15x205 15x225 15x245

Hex Bar Shrugs: 20x205 20x245 20x285

1 arm rows using Ironmaster machine: 15xbar+10lbs, 15xbar+20, 15xbar+30, 15xbar+40, 12xbar+40

Standing cable curls, wide grip using EZ Bar attachment: 15x80 15x90 15x100

Decline bench crunches with 45 lb plate on stomach: 3 sets of 50

namtrag

09-06-2007, 04:52 PM

namtrag

09-06-2007, 04:54 PM

Th food:

Meal 1: 1 1/8 c egg whites, 1 whole egg, 12 almonds, 1 c breen beans, 6.5 oz grapefruit, 2 fish oil, 1 sesamin, 2 advil

Meal 2: 2 scoops WPI, 1 c green beans, 4 tsp peanut butter, 2 CLA, 5 g glutamine

Meal 3: 6 oz tuna, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 6 oz tuna, 1 c broccoli, 4 tsp peanut butter, 2 CLA

Meal 5: 1.5 cups egg whites, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Carb refeed to come at 9:00

namtrag

09-06-2007, 06:51 PM

Meal 1: 1 1/8 c egg whites, 1 whole egg, 12 almonds, 1 c breen beans, 6.5 oz grapefruit, 2 fish oil, 1 sesamin, 2 advil

Meal 2: 2 scoops WPI, 1 c green beans, 4 tsp peanut butter, 2 CLA, 5 g glutamine

Meal 3: 6 oz tuna, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 6 oz tuna, 1 c broccoli, 4 tsp peanut butter, 2 CLA

Meal 5: 1.5 cups egg whites, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: Carb refeed. 1.5 c broccoli. Then 3/4 c (uncooked) oatmeal with 3 tbsp of promise, 3 packets of splenda, and 2 tbsp of raisins. Then 6 oz of sweet potato flesh with 2 tbsp of peanut butter. 2 CLA

After eating meal 6, I am sweating profusely and am burning hot. I hope that is a good sign that my body is using the sugars for something productive...lol

namtrag

09-07-2007, 02:45 AM

Here are some crappy cell phone pics. I see a faint glimmer of hope. There is even a slight dent in my pec in the 2nd pic, meaning less fat I guess. I am sucking it in real hard in all 3 pics.

http://i179.photobucket.com/albums/w294/namtrag/PIC-0050.jpg

http://i179.photobucket.com/albums/w294/namtrag/PIC-0051.jpg

http://i179.photobucket.com/albums/w294/namtrag/PIC-0048.jpg

namtrag

09-07-2007, 05:45 AM

Today was my first exclusive chest day. I was surprised how quickly my chest wore out. When you see your plan saying pushups to failure, you say to yourself, "that's gonna be too easy, why didn't Beast tell me to do 3 sets to failure?" Then you try it!!! I did only 15 pushups, usually can do 50 easily. But my chest was alread fried from the other stuff...lol

Incline BB Press: 10x95 10x115 7x135 10x115 7x115. Weak, but will improve quickly I know.

Flat DB Bench Press: 10x60 10x70 9x70 8x70 9x65

Flat DB flys: went light and tried to get form perfect 8x40 10x35 10x35 10x35 10x40

Pushups to failure: 15

V-ups: 3 sets of 30 seconds

Hanging leg raises on dip/ab station: straight legs 3 sets of 30 seconds.

30 minutes cardio on elliptical at level 7, rpm 65-70, heart rate 115-125

dartol

09-07-2007, 06:44 AM

Killer chest work Mike! Tomorrow you are going to be as sore as I am. Or more! LOL

Darren

namtrag

09-07-2007, 06:57 AM

Killer chest work Mike! Tomorrow you are going to be as sore as I am. Or more! LOL

Darren

Tomorrow?!?!?

What about now! lol

namtrag

09-07-2007, 09:20 AM

Friday food

Meal 1: 1 1/4 c egg whites, 1 large egg, 1 cup broccoli, 12 almonds, 2 fish oils, 1 sesamin.

Meal 2: smoothie made with ice, water, 2 scoops of WPI and 12 almonds mixed in, 1 c broccoli, 2 CLA

Meal 3: 6 oz tuna, 1 c green beans, 4 tsp of peanut butter, 2 fish oils, 1 sesamin

Meal 4: 6 oz tuna, 1 c green beans, 12 almonds, 2 CLA

Meal 5: 1.5 c eggbeaters, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

Meal 6: 5 oz chicken breast, 1.5 c green beans, 2 tbsp of almond butter, 6.5 oz grapefruit, 2 CLA

namtrag

09-07-2007, 03:46 PM

Scored 2 tickets to the Redskins vs Dolphins game Sunday. I will have to leave here at 5 am, go pick my older son up at UVA (he is diedhard skins fan, i like dolphins), then drive to DC, park, ride the subway to the game, and be in our seats for the 1 o'clock kickoff. Then the ordeal of gettin home. Needless to say, no working out Sunday, it is scheduled to be my first ever arms only day.

I emailed Derek about it, and he gave me the go ahead to do 2 workouts tomorrow instead, so I will be doing legs in the morning, and arms in the evening. Hardcore, but have to keep up with Rich, the young guy I am trying to beat at cutting!

May even do cardio twice.

namtrag

09-08-2007, 04:08 AM

Sat meals:

Preworkout, meal 1: 3/4 c egg whites, 1 egg, 2 oz chicken breast, 1 c broccoli, 4 tsp almond butter, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 1 multivitamin, 2 advil (I am gonna need the advil, legs and arms today)

namtrag

09-08-2007, 08:15 AM

Saturday morning leg day, 1st 5 set leg day I have done.

Squats: 10x135, 4x10x185

BB SLDL: 10x115, 10x135, 10x155, 10x175, 8x185

Walking DB lunges, 40lbs in each hand: 5 sets of 20, almost passed out!lol

Prone leg curls: 10x90 9x90 10x85 9x85 9x80

Leg extensions: 10x125, 10x130 10x135 10x135 10x140

Standing calf raise machine: 10x235 10x275 10x295 10x295 10x315 (PR)

Seated calf machine: 7x90 3x10x80 10x90

No cardio, needed to get home and do some chores. Will do cardio tonight at arm workout.

namtrag

09-09-2007, 09:11 PM

Actual arm workout, gym was closing on me, so no abs

Saturday night arm workout

DB Curls 2x10x35, 3x10x30

EZ Bar Curls: 10x70 9x80 10x70 10x70 10x70

Hammer curls: 5x10x30

Close grip bench press (never done these before):10x95 10x115 10x135 9x135 10x125

V Bar tricep pressdown: 10x130 4x10x160

Overhead DB extensions: 5x10x25

Cardio- 20 minutes elliptical, level 7, rpm 65, heart rate 125-130

Islandtroll

09-09-2007, 09:50 PM

At the gym till the doors closed, and is pissed he missed his abs workout, long way from 2005 Mike :D Bet if someone told you then, how well you would be doing now, you would have laughed.

Keep up the hard work Mike, it shows!

namtrag

09-10-2007, 08:12 AM

Yeah, I am an animal now, lol!

Food on Sunday was somewhat messed up:

Meal 1: 6 oz chicken, 1 cup broccoli, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin

Meal 2 at 11 am: 6 oz chicken, 1 c broccoli, 12 almonds, 2 CLA

Then parked at Metro station, no food allowed in, rode 1.5 hours to stadium. Walked to stadium with no food, arrived at 1 pm for kickoff, no food allowed in.

At 3pm, starving, I ate 4 oz (shelled) of roasted peanuts, no other even remotely health food. Ate the peanuts figuring it was better than not eating anything for 6-7 hours.

Game went to overtime, left stadium at 5 pm, walked back to metro station, rode 1.5 hours to car. Hopped in car and drove 30 minutes, ate at gas station, meal 5 (counted peanuts as meals 3 and 4): 6 oz chicken, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin.

Drank 3 scoops of Xtend and water on the drive.

Arrived home at 11:30 pm for refeed: 1.5 c green beans, followed by 3/4 c oatmeal (dry measure) with 2 tbsp of raisins and 3 tbsp of Smart Balance. Followed by 6 oz of sweet potato flesh with 2 tbsp of almond butter

Bizarre, but did the best I could.

Worst thing is, my team lost the game

namtrag

09-10-2007, 10:03 AM

Is it normal to feel this bad about missing a workout?

I didn't get home and in bed until 12:30am from the Redskins game. I am sunburned, dehydrated, etc, just plain fried.

I woke up at 5am, staggered out of bed, and promptly said, "no way can I go to the gym"

I collapsed back into the bed and slept for 2 more hours.

I cannot go after work because I have a meeting from 6-9 pm, and my gym will be closed by that time. I was scheduled to do back.

I feel really bad about missing the workout, and it throws everything off since I lift 7 days a week. The tuesday and thursday lifts are with a group and are not hard days, but they are inflexible (chest on T, back on Th).

Urgh, why does real world life get in the way so much!?!?!? lol

Islandtroll

09-10-2007, 12:31 PM

Is it normal to feel this bad about missing a workout?

Very normal :) But I think that is a good thing, in the long run feeling like that push us. The next step is to forgive yourself, then get back in there give it hell!

Oh and few missed workouts can't change the fact you are an animal! :D

namtrag

09-10-2007, 12:37 PM

OCD BABY!!!

It CAN be a good thing! lol

namtrag

09-10-2007, 01:07 PM

Monday meals:

Meal 1: 3/4 c egg whites, 1 whole egg, 2 oz of chicken, 1 c green beans, 4 tsp of peanut butter, 6.5 oz grapefruit, 2 fish oils, 1 sesamin.

Meal 2: 6 oz tuna, 1 c green beans, 12 almonds, 2 CLA

Meal 3: 2 scoops whey, 1 c green beans, 12 almonds, 2 fish oils, 1 sesamin

Meal 4: 6 oz tuna, 1 c broccoli, 4 tsp of peanut butter, 2 CLA

Meal 5: 6oz tuna, 1 c broccoli, 12 almonds

Meal 6: 2 scoops WPI, 1 c green beans with mustard, 2 tbsp almond butter, 6.5 oz grapefruit, 2 CLA, 5 g glutamine

Bob45

09-10-2007, 01:53 PM

So what contest are you entering and when is it?

namtrag

09-10-2007, 08:25 PM

So what contest are you entering and when is it?

It's a small federation called the NPA (National Physique Association). The show is called the TriCities Classic and it will be held in the Richmond-Petersburg, VA area on 12/1. It is the only show that was out enough that I could possibly cut for if I wanted to compete before next summer. I am a CPA, so once Jan 1 rolls around, I am in my cave until April 16th.

I have heard it is not tested or polygraphed, just affadavits are signed saying you are steroid free. But I don't care too much, I am just trying to get my feet wet.

I want to see if I can cut low enough to do a show. I hope to then do a clean bulk and add some muscle mass.

namtrag

09-10-2007, 08:26 PM

Got to the gym at 9:10pm and was able to do the back workout, first one of my weeks 5-8 plan given to me by Derek:

Pullups, I can tell it's going to be a weak spot, used assisted pullup bar (assistance weight shown in parentheses): 8 (28), 8 (40), 9 (52), 8 (64), 10 (70).

Bentover bb rows: 10x115 10x135 3x10x155

Front lat pulldown, wide grip: machine has plates with numbers, not weight amounts, assumed to add a zero to the end: 10x100, 3x10x90, 10x90. Felt a lot heavier than that.

Seated low rows, same numbering system: 10x100, 9x110, 3x10x100

DB Pullovers, first time doing these in forever: 2x10x45 2x10x50 10x55

Shrugs on Nautilus machine, felt awesome, set personal best easily: 10x360 10x410 10x430 10x450 9x500, awesome 5 plates on each side. Felt like a real man for once!

Hyperextensions: 3 sets of 10

No cardio, will do tomorrow.

UCANDOIT

09-11-2007, 01:21 AM

Hi Mike

Great aviator, looking really good.

More balls than me to enter into a competion, good luck man.

Enjoy the rest of the week
Marcos
:D

namtrag

09-11-2007, 08:03 AM

Measurements after 1 week on cut 2000. Listed last week (actually 10 days ago, I measured on Sunday, and got switched to 2000 on Wednesday) in parentheses for comparison. Not too impressive I am afraid. Soon I will be eating 1250 and doing 2 hours of cardio a day just to lose some fat. God I hate being old! I also had 2 good body functions, so I can't blame it on that...lol

Starting to wonder whether to compete, or to just keep going on this diet and get in the best shape of my life. It is working, but too slowly to make it by 12/1. I have at least 25 lbs of fat to lose, and only 11 weeks to do it. I enjoy the fact that I am losing slowly, it is definitely the healthy way to do it. I also am pleased with my strength gains. Everything's going great except my waist. The young guys are so lucky.

Weight: 195 (196)
Shoulders: 48 5/8 (48 1/2)
Chest: 42 5/8 (41 1/2)
Waist: 37 (37 1/4)
Thigh: 24 (24)
Calf flexed: 16 5/8 (17)
Forearm: 12 1/2 (12 1/4)
Bicep flexed: 15 5/8 (15 3/4)

I am getting really frustrated, I guess I need to work even harder. Lifting 7 days a week, and doing cardio 5 days, while eating 2000 calories, I guess isn't enough.

namtrag

09-11-2007, 04:27 PM

Tuesday group workout:

Assisted squats holding 45 lb plate: 3 at 2 minutes

BB Bench press, hold in halfway down position for 30 seconds then do 12 reps: 90lbs, 2x110lbs

Alternating cable punches: 12x50 12x40 12x50

Hi incline flys: 3x15x20lbs

Tricep bar extensions, no bar weight: 15x20 15x40 15x60

Roman chair straight leg lifts: 3 sets of 20

In the evening, I did 30 minutes on the elliptical

UCANDOIT

09-11-2007, 04:40 PM

Hi Mike

You will get there, I have just been through all of your photos, man there is a huge difference between when you started and now, all that change is great, I think with that much progress you are well past beginners gain/loss now you just have to work hard, crunch time. If it was easy everybody would do it and jst look around to see how many people are fat and unfit....

Don't despair you are in better shape than people half your age.

Enjoy it all

Marcos
:D

namtrag

09-11-2007, 04:43 PM

I am enjoying it, I am just really cranky from this diet. I wonder if everyone has doubts like this...I look pretty damn good, except for love handles. It's like a different person has been cloned into my midsection, everywhere else looks awesome!

Came to far to quit now, keep pushing.

UCANDOIT

09-11-2007, 04:45 PM

Mike

I did a low carb stint for a week, man I was depressed. They say that low carb and the thermogenics I was trying can do that. I stopped them this week and my mood is way better.

Stict it out and understand what is happening makes it better

Marcos
:D

Bob45

09-11-2007, 04:48 PM

I would prepare like you are entering until the last minute. If you don't like the way you look then hold off and build for another year. I would also be doing more heavy compounds at least mixed in. Don't be afraid to pile on the weight and do a couple reps sometimes. Especially with benches, military, squats and deads.

SR800

09-11-2007, 04:59 PM

Hi Mike

Great aviator, looking really good.

More balls than me to enter into a competion, good luck man.

Enjoy the rest of the week
Marcos
:D

That is for sure. I feel like I need 2 more years to get enough mass not to embarass myself.

namtrag

09-12-2007, 06:27 AM

Tuesday meal recap

Meal 1: 2 scoops WPI, 2 tbsp pb, 1 cup green beans, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 2 advil, multivitamin.

Workout: 2 scoops vaso/2 scoops Xtend pre, 8 scoops Xtend during

Meal 2: 1.5 cups eggbeaters, 1 c green beans, 4 tsp almond butter, 2 CLA

Meal 3: 6 oz chicken breast, 1 c green beans, 12 almonds.

Meal 4: exact replica of meal 3

Meal 5: 6 oz shrimp, 1 c green beans, 4 tsp of almond butter, 2 fish oils, 1 sesamin

Meal 6: 5 oz chicken, 1 c green beans, 2 tbsp pb, 6.5 oz grapefruit, 2 CLA

namtrag

09-12-2007, 06:29 AM

Wed workout

DB Press, standing: 8x45 8x45 7x50 7x50 6x45

Lateral raises, standing, strict: 5x8x20lbs

Rear delt raises, lying face down on incline bench: 5x8x20

BB wrist curl: 8x80 8x90 8x90 8x100 8x100

DB wrist curl: 6x45 8x40 8x40 7x40 7x40

Standing calf raise machine: 8x295 8x315 8x315 7x335 7x335, personal best again, also did them nice and slow, pausing at top

Seated calf raise: 8x90, 5 sets

V ups: 3 sets of 20

Leg lifts: 3 sets of 20

namtrag

09-12-2007, 10:12 AM

Corresponded with Derek about my goals. I told him if not Dec. 1, then I could not possibly do a show until May 2008. He responded that he felt that holding off until next year will allow me to get ready in a much healthier manner. He is really happy with my progress so far and wants to keep it slow and steady.

I told him NO, 12/1 or bust!

PSYCHE!

Actually, what I said was, can we keep acting like 12/1 is the date so I can stay focused and motivated? He said, "Hardcore all the way."

I will probably cheat meal occasionally just so I can have a life with my wife and daughter, but I plan on busting my @ss all the way through!

namtrag

09-12-2007, 06:47 PM

Wed food:

Wake up: 2 Dialene

Meal 1 preworkout: 3/4 cup eggbeaters, 1 egg, 2 oz chicken, 12 almonds, 6.5 oz grapefruit, 2 fish oils, 1 sesamin, 1 multivitamin, 2 advil. Hope my liver doesn't burn out!!! lol

2 scoops vaso, 2 scoops Xtend on way to gym. 7 scoops Xtend during workout

Meal 2: 2 scoops WPI, 4 tsp peanut butter, 1 c green beans, 2 CLA

Meal 3: 6 oz tuna, 1 c broccoli, 12 almonds, 2 fish oils, 1 sesamin

1pm: 2 more Dialene, no weird feelings this time

Meal 4: 6 oz tuna, 1 c broccoli, 12 almonds, 2 CLA

Meal 5: 1.5 cups eggbeaters, 1 c green beans, 12 almonds, 2 fish oil, 1 sesamin

Meal 6: refeed. 1.5 c green beans. 3/4 c oatmeal (dry measure) with 3 tbsp of Promise spread and 2 tbsp of raisins. 6 oz of sweet potato flesh with 2 tbsp of peanut butter

SR800

09-13-2007, 04:58 AM

Good decision.

Bob45

09-13-2007, 05:10 AM

I remember being really cut all over and still having that midsection fat too. It was close to contest time. It did go away in the last week or so! I was very light and too skinny for my first one. I was only 173 and I am 5'11". When you are light you have to be extra ripped to look good up there. I came in second. I just didn't tell or invite anyone I knew when the contest was. Keep at it. You won't be disappointed. Once that fat is gone it is fun having those veins and rippling muscles when you are working out. Even if you aren't huge.

namtrag

09-13-2007, 08:27 AM

Yeah Bob, we will see. I am not going to stress over it though. If I look good enough towards Dec 1, I will go ahead and give it a shot. I just don't want to really have to starve myself to get there, so May is a good realistic goal I think.

I am happy with my progress, but it is only averaging 1 lb a week.