Beta-Cret is gonna make more of KissIcon and MeatPants; it's Alpha time

[pharmamarketer]

Nice work today Tony. I love the leaning laterals. Journal looks good. I will be following

[Raigs]

I have sorta a little in depth question, but I will get to that n a moment. First........

I did as my partner in crime suggested; I rubbed a little dirt on it and walked it off....sorta


Have no idea WTF I was thinking My legs are trashed, my back is stiff and I all around feel like phuck, period! With that said....

Cardio - 20min. HIIT (or maybe more like MIIT ) on ArcTrainer elliptical
Cardio - 15 minutes Rower machie have no idea what on earth I was thinking when I did this....my body was already trashed. this polished it off
Abs - Hoist ab chair w/25# plate: 25,10,10,20,15
Leg Raises - on end of bench, done so slow I thought I was going to puke; 2 sets of 5....yes only 5 reps per
Cardio - 10 minutes treadmill, steady state, 3.2 @ inclines of 6-9

There. Officially FUBARed.
My body feels like it weighs a tone and I have cramps all over...check that, my body IS one big cramp right now.

Let me go and just dream about what I'd rather be doing

where is the question?

Nice log so far. Im subbed now

[KissIcon]

where is the question?

Nice log so far. Im subbed now

haha...got so distracted with typeing the training....and guess maybe the pic too that I forgot.

Here it goes;

One of the biggest problems I seem to have as of late is the evening or post training meal. I have a small snack/meal along with a small protien bar about 60-90 minutes before training. (I hit the gym after work) Before I leave the lockeroom, I have me some glutamine chewies (addictive as hell), my 1000mg vitamin c, 1 cap HMB and start on my protien shake for the drive home. My drive is about 35 minutes(ish). Get home, 15-20 minutes to unpack/repack bag, get changed outta gym clothes then sit and eat. I am hungry but sometimes only eat a little and sometimes about average. Here is the problem/question: after dinner, clean up and such, within 30-45 minutes tops, I am starving again. Sometimes pretty bad but most of the time, feel like I could just graze on whatever is in reach. What is going on? Am I getting enough? When I try to eat as soon as I get home, yes, I am hungry but will get the kina sick feeling if I eat too much. Don't know what's up with this. Should I maybe skip the shake on the way home and save that for bed? Don't know.

Anyone have any comments on this, would greatly appreciate it.

[psychodiver9]

What is your daily cal/macro intake?

[Raigs]

I actually have that issue if I don't wait about an hour after I work out. I'll feel hungry but sit down and then want nothing. Other times it's because there is to much water in my stomach. I take a good pee before that helps.

I'm not super good at nutrition and such but it seems if you skip your protein shake after and eat your dinner that's better than a protein shake and you can take the shake before bed.

[KissIcon]

What is your daily cal/macro intake?

Unfortunatly, that is a forgein language to me. I have never been able to "get it" when it comes to figuring out all this calorie macro stuff.

This too, as I know, is a downfall of mine as I don't measure, weigh or anything like that. Eyeball is not the best way but all I got. Need to tighten up the nutrition a little, that I know but it certinly is not where it was at in the past.

[Meatpants]

Unfortunatly, that is a forgein language to me. I have never been able to "get it" when it comes to figuring out all this calorie macro stuff.

This too, as I know, is a downfall of mine as I don't measure, weigh or anything like that. Eyeball is not the best way but all I got. Need to tighten up the nutrition a little, that I know but it certinly is not where it was at in the past.

Post workout nutrition is a must.

Post up your daily meal plan, with times, and your work out factored in.

I would say its 25% gym, 75% diet. If this is a weak point, it would be a great investment to spend a large amount of the time you devote to fitness, in this area. Without it, the gym time is wasted.

[psychodiver9]

Cals in vs cals out. Diet is critical and can absolutely sabotage your goals. I disagree that timing matters. Overall intake is what matters. Read stickies In nutrition forum, get a scale, and use a tracking site

[Meatpants]

Cals in vs cals out. Diet is critical and can absolutely sabotage your goals. I disagree that timing matters. Overall intake is what matters. Read stickies In nutrition forum, get a scale, and use a tracking site

If you don't think your body can benefit more from different types of foods at certain times, your missing out. If your intake of carbs are low for a day, you're going to have a much better workout if your taking some of those in before working out, and feel much better if you're getting some in post workout.

[psychodiver9]

My statement is assuming that daily intake is in check. Timing is largely irrelevant outside of preference. I have had far greater success training fasted than when I would eat pre. Everyone is different but timing provides no benefit outside of individual feel. Basically what I'm saying is it's not wrong to do it however you like nor does it provide any extra benefits

[Meatpants]

My statement is assuming that daily intake is in check. Timing is largely irrelevant outside of preference. I have had far greater success training fasted than when I would eat pre. Everyone is different but timing provides no benefit outside of individual feel. Basically what I'm saying is it's not wrong to do it however you like nor does it provide any extra benefits

Lets just agree to disagree with the bolded parts.

[psychodiver9]

To each their own. But how do you explain those that perform better and set PRs fasted? Or use protocols like IF?(I don't)

[Meatpants]

To each their own. But how do you explain those that perform better and set PRs fasted? Or use protocols like IF?(I don't)

I am not saying a person can't have a good day fasted, or even wth poor nutrition planning. What I am saying is that you will be more likely to hit consistant growth with proper nutrition timing.

[storm1507]

The is one thing I have learned on bb.com is that everyone has an opinion. My opinion is....the only opinion that matters is my own.

My diet suits ME and most likely no one else. It is simple .....I have taken about 3 diets that I have had success with in the past, use what I like about each one, and throw away the rest. I will try to find a link to the one I use the most. It is very basic. I know about how much protein makes 35 g and how much PB accounts for 15 g of fat. That gets me through most everything. Add in some occasional carbs and leafy green crap and a couple of servings of fruit a day and I'm good to go.


But, to answer your question.....when I'm hungry, I eat.

[Meatpants]

The is one thing I have learned on bb.com is that everyone has an opinion. My opinion is....the only opinion that matters is my own.

My diet suits ME and most likely no one else. It is simple .....I have taken about 3 diets that I have had success with in the past, use what I like about each one, and throw away the rest. I will try to find a link to the one I use the most. It is very basic. I know about how much protein makes 35 g and how much PB accounts for 15 g of fat. That gets me through most everything. Add in some occasional carbs and leafy green crap and a couple of servings of fruit a day and I'm good to go.


But, to answer your question.....when I'm hungry, I eat.

I agree completely. My original response was directed toward helping Kiss, who stated "Unfortunatly, that is a forgein language to me. I have never been able to "get it" when it comes to figuring out all this calorie macro stuff.

This too, as I know, is a downfall of mine as I don't measure, weigh or anything like that. Eyeball is not the best way but all I got. Need to tighten up the nutrition a little, that I know but it certinly is not where it was at in the past."

Just thought he was looking for some ideas, as my original response suggested.

[storm1507]

I agree completely. My original response was directed toward helping Kiss, who stated "Unfortunatly, that is a forgein language to me. I have never been able to "get it" when it comes to figuring out all this calorie macro stuff.

This too, as I know, is a downfall of mine as I don't measure, weigh or anything like that. Eyeball is not the best way but all I got. Need to tighten up the nutrition a little, that I know but it certinly is not where it was at in the past."

Just thought he was looking for some ideas, as my original response suggested.

That bolded response wasn't directed at you (or anyone else). It is a general theme here that everyone has their own idea. You can get 100 different responses to this question.

I found what works for me. However, the only times I really crack down is when I am in a transformation contest (won one last summer) or in the future trying to make the 148# PL class. I will break out the scale and use it for a week or so to remind me what a 35 g serving of protein looks like. Any other time, I eat good 90% of the time. I weigh myself usually every day. If I gain more than I want I tighten up. If I lose more than I want I eat more.

This works for me. It probably won't for most.


My thoughts for Kiss is to read, read, and read some more. When you find a nutritional plan that looks like you could work with, try it and adjust as needed. If it works, stick with it.

Cliffs: Do what you want.

[psychodiver9]

Great points. Totally agree. Read alot and see what works for you

[therockap1]

subbed!

[Meatpants]

Great points. Totally agree. Read alot and see what works for you

This works for me.

[psychodiver9]

This works for me.

On recharge

[KissIcon]

This works for me.

Can this actually be considered part of balanced nutrition?

[KissIcon]

meh...it is what it is. Just have some personal issues going on right now. Tension is running a bit high and tight on the home front, especially since dad's passing (my father-i-law, but just notice how I call him dad) Other things but just not gonna hit on it right now. I'll just take anpther dose of my screwitall and continue on.

Anyways, enough of that chit. Training.
10 minute warm up elliptical
shoulder warm ups w/cable tower - 2 sets all around
Seated DB O/H press SS with seated B/O rear delt flyes - 20sx15 20sx12, 35sx9 20sx10, 45sx7 20sx10, 50sx2 then drop of 20sx10 20sx10
Seated front DB raises palms facing - 20sx10, 20sx10, 20sx10 to drop of 10sx10, 20sx10 to drop of 10sx7
Leaning side lat DB raises - 20x12, 20x10, 25x8 to drop of 10x8, 25x8 to drop of 10x9
BB shrugs - 95x15, 135x12, 135x12, 155x9 wanted to give these a shot. Haven't really tried them since my injury back in Sept. have done a handfull of DB shrugs but only 1 attempt at the BB until now. felt pretty goo. a little too sore right now though. this will be a slow progression I can see back to 275+
Pec deck for rear delt flyes - mini ss's as first used regular palm down grip on handle then switched to palms facing grip. gave a different "hit" on the delts, IMO 70x12,10 , 75x12,8 , 75x12,10

No cardio (other than warm up. Legs are still FUBARed. Have no clue what I am going to do on the next leg day. Cry I guess.

A little motivational music came across on way to gym:



and this came across my music while doing shrugs. it helped me for some reason. guess the way I was feeling at the moment



I certinly can't wait much longer for my Beta package. I am starting to think the delivery driver is off enjoying it somewhere. Guess I need to sit back and enjoy this for a little while

[Meatpants]

Sorry to hear about the issues on the home front, and the passing of your father-in-law. Good to see you getting it done through all of this.

Stay strong buddy.

[RyouBakua]

sorry about the passing


even though i think of it often i know its something i could never really prepare for

[metalmullisha]

Sorry to hear about your loss.

Its something that we can never prepare for.

I admire you for still pushing through and working out, sometimes it is the best stress reliever.

[KissIcon]

Sorry to hear about the issues on the home front, and the passing of your father-in-law. Good to see you getting it done through all of this.

Stay strong buddy.

sorry about the passing


even though i think of it often i know its something i could never really prepare for

Sorry to hear about your loss.

Its something that we can never prepare for.

I admire you for still pushing through and working out, sometimes it is the best stress reliever.

Thanks guys. Much appreciated.

It has been a little more than a month since he died, it's just gets a little difficult at times. We are the ones left having to deal with all the aftermath. It's a big list of things to do.

A little bit of salvation when I can step away.

[KissIcon]

I decided at the last minute while training this morning to go ahead and throw triceps into the mix. Something to do. Cardio suffered but this too shall pass....like gas.

10 minute warm up on elliptical HIIT

Seated FreeMotion cable flyes SS with presses - 30x12,12 , 40x10,10 , 70x6,6 , 80x4,4

Incline DB press - 40sx12, 60sx8, 70sx7, 35sx5 single arm then 5 regular

Flat DB press - 50sx10, 70sx7, 80sx5, 35sx5 single arm then 2 extremely slow negitives

Decline BB press - 2 sets @135x10, 2 sets@155x8, 95x4 for negitives kept this light as was putting pressure on injured area

O/H rope extensions - 40x15, 60x10, 70x7 drop done regular @50x9

Old School bench diips - BWx10, add plate to lap of 25#x10, 45#x9, 45#x9, drop at BWx8 (BURN

Cable crossovers - (high only) 40x20, 60x10, 50x12

Dip machine for puch downs - (on knees facing pad) 120x20, 150x18, 180x12

Grip was really failing me today for some reason. May end up having to break out the hooks for back in a couple days, don't know


Not sure about the agenda tomorrow. Can't decide on just cardio and a little abs or go for legs. What I do know is Tuesday will be off/rest day, so to speak. Got some schtuff to deal with.

Speaking of schtuff.....hope that Beta arrives soon. I am going phuckingnutz over here and I am about out of screwitall.

[metalmullisha]

good workout man. Incline and flat DBs are impressive.

[Meatpants]

01/16/2012

Chest/Tri's



****Chest****

Incline BB Bench - 32 Degree (SM)
135 x 6
135 x 6
225 x 8
225 x 7
225 x 6
185 x 12
185 x 10
185 x 9

HS Wide Chest Press(PWO/Per Side)
100 x 9
100 x 8
100 x 9
100 x 7

Flat BB Press
225 x 5
225 x 5
185 x 8
185 x 6
185 x 6


****Tri's****

CGBP
155 x 10
155 x 10
155 x 8

DB Skulls (Per Side)
30 x 9
30 x 8 - dropped for +MMC
25 x 12
25 x 12


****Cardio****

20 Minutes LISS



Strength was down down today, but it puts me right about where I expecte to be at this point of the cut, so nothing shocking. Overall great session today.

Weight continues to come of at about 1lb a week so far.

Still no Beta-Crete, so all still base line.

[Raigs]

Nice bench day. I think the wide press's is my favorite hs.

How you like the db skulls? They easier to control than a ez bar