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Korry1
02-06-2007, 07:06 PM
Hi everyone...

I have entered a contest with my friends to loose fat lbs... I started this contest on 1/1/2007 and it will end on 4/30/2007 (I will continue cutting, however, since I got a long way to go to my goal of under 10% BF (probably 1.5 years))

I am a 30 y/o male with a starting weight of 258.5lbs and 37.5% BF..

Here are my goals:

My Goals:

1. Long Term Goal: Get to 6% body fat and then hold at 10%
2. 12 month Goal: Loose 100 lbs of fat or be at Less than 18% BF
3. 3 month Goal: Loose 24 lbs of fat or loose 12% BF
4. Weekly Goal: Loose 2 lbs a week or loose 0.5 % BF
5. Daily Goals: Wake up early and do cardio before breakfast... Eat Right... Eat Grade A+, A, B, C foods to start and end with Grade A food.
6. Beat your personal Best: I would like to BE IN THE BEST SHAPE OF MY LIFE!!

Jan 1st 2007

Well, I entered a contest with some family members of mine to see who could show the most improvement in losing weight, eating healthy, and having an overall sense of well being. I decided to enter and participate in this contest due to the fact I am obese and I know and feel unhealthy. This contest will begin on Jan 1st, 2007 and end Apr 30, 2007, so four whole months of lifestyle modifications, for a more healthy, balanced life.

I have my starting measurements, which in fact were eye opening and felt like a slap in the face...

STARTING STATS:

Weight: 258.5
BF%: 37.5 %
Ht: 5' 8 1/2 "


As you can see the above stats for me was an "eye-opener"... Glad I decided to do this... because I was going down a road to disaster before...

Hopefully, things will be better now as I implement dietary and lifestyle changes for the better...

I plan on eating 5 - 6 meals a day and exercise every day with a minimum of 30 minutes per day.

Well off I go....



EDIT: btw... my progress (diet):
http://www.fitday.com/webfit/publicjournals.html?Owner=ksmian

Korry1
02-06-2007, 07:07 PM
Well I did cardio this AM for about 1 hour (half treadmill/half elliptical crosstrainer) burned about 520 calories... plan to go tonight as well... Breakfast: Kashi good friends cereal with 1 cup of skim milk.. Lunch: Healthy Choice BBQ chicken with broc**** and sliced peaches... Midafternoon snack: Lean Cuisine Sandwich... Dinner: Baked chicken with spinach and green onions + Basmati Rice.. and clementines for desert... lol.. so far so good... feel alright today.. nah... feel great today!... I was sleepy and tired in the morning and definitely post workout ... but now it feels like I have a second wind... I think I may do some additional cardio tonight... (maybe 15 - 30 mins) really want to make working out an everyday thing... well thats it for now...

Evening Update:

Did another hour in the gym.. lol.. . burned an additional 600 calories... with a daily total of 1120 calories... lol.. went a little overboard.... plan to burn around 1000 calories everyday for 2 weeks and then I will readjust my workout... Diet is still ok... Feel really good... very energetic...

Korry1
02-06-2007, 07:09 PM
Hey...

I went this AM to the gym and burnt about 700 calories in 1hr 15min cardio workout...


I had about 7 egg whites for and 1/2 cup of Quaker 'Old Fashioned' Oats (will try my new Quaker Steel cut oats tommorow morning...) for breakfast...

I had a Healthy Choice Chicken Parmegsian (sp?) meal with Green Beans...

About to go weight lift...

Finished working out... did ok... not a great workout, but a decent one... I noted that I lost considerable amount of strenght... oh well.. time to get it back! Finishing off my PWO shake (Myoplex) (I had some leftover Myoplex, Whey Protein, creatine) may utilize the Whey Protein after the myoplex is done, and the creatine maybe in 6 weeks or so...

Korry1
02-06-2007, 07:12 PM
Well, woke up this morning... went to do some cardio... burned about 700 calories on the elliptical Crosstrainer... (didnt use a treadmill )... in about 1hr 10 min... I guess I will do cardio "hard" in the morning... and the evening I can do cardio "easy" for about 300 calories...

Breakfast: 6 egg whites, 1 cup of steel cut oats....

Need to go grocery shopping today... need some more eggs, water bottles, salmon, etc...


got what I needed from grocery store... burned 300 calories in little over 30 minutes on Elliptical Cross Trainer...

Korry1
02-06-2007, 07:13 PM
Well, I worked out this morning did about 700 calories in cardio... Had 6 egg whites and bowl of steel cut oats... ...later this afternoon did a full body workout...

Good day today...

Korry1
02-06-2007, 07:15 PM
Well today I woke up late and just went to a park and walked about a mile with low intensity... burned about 96calories... lol... a lot less than what I do at the gym during the weekdays... hopefully I will make about the difference later this evening when I do go to the gym... hopefully...


Start of Contest: 12/31/2006

Weight: 258.5
BF%: 37.5 %
Ht: 5' 8 1/2 "

Today: 1/6/2006

"unofficial stats"

Weight: 251.5
BF%: 36.5 %

Will "officially" measure stats Monday morning...

Everything is else is going good... I will definitely be hitting the gym tonight...


SUPER CARDIO WORKOUT!!!


Well, first off I goofed on this afternoons calorie burned... instead of 120 it should be 96....

Well that left me with 904 calories to burn to reach my goal of 1000 calories of cardio a day, right?

I thought, great, now I am gonna have to allocate those additional calories for tommorow or next 2, or 3 days!

but, guess what... I just had one of the best cario workouts ever!!!!

I went to the gym around 11:30pm hoping for maybe burning 400 - 500 calories... but *something* happened... I asked myself, "what if.." and "why not" today!

I am pleased to state that I have burned 904 calories in 1 hr 15 mins...

I feel more alive right now than I have felt in a long time... (thanks to the endorphin rush, too... lol)

Well gonna have a light dinner snack, take a shower, stay about for a little while, then have a nice comfortable sleep...

Well folks... 2 days (Monday) to offical weigh in day...

have a good one,
korry

Korry1
02-06-2007, 07:16 PM
Wow...


just wow...


We have been having some incredible weather... and its January.... Is there an El Nino somewhere I dont know about it... LOL!

Well this morning went to the gym and did about 1hr6min cardio (elip x-trainer) burned 700 calories.... and for brunch I had 6 egg whites and 1 yolk, plus 1/4 cup of steel cut oats + 1 1/2 cup of skim milk + 2 clementines (clementines are like miniture oranges)

well thats it for now...

Well,

for Lunch, I had 4 oz Salmon, bowl of fresh spinach and about 1/4 cup of rice...


I will have the same thing for Dinner... with the addition of clementines for desert...

Korry1
02-06-2007, 07:17 PM
Well,

woke up and weighed myself... and he is what I got...

1/8/2007
Weight: 251.0 lbs
BF%: 36.5

Fat (lbs): 91.615
LBM (lbs): 159.385


12/31/2006

Weight: 258.5 lbs
BF%: 37.5

Fat (lbs): 96.9375
LBM (lbs): 161.5625

Change in weight: 7.5 lbs
Change in fat (lbs): 5.3225
Change in LBM (lbs): 2.1775

I think most of LBM loss is probably water weight for the first two weeks... however I am concerned about the amount of fat loss... I was predicting more like 3 lbs actually.. more whatever... will need to slow down cardio after this week... perhaps once a day...

I missed my last night cardio... I will have to make up about 300 additional calories today...


Well just finished my morning cardio... burned 700 calories... and now eating breakfast...


I have a caloric debt of 300 from yesterday... so...

700 - 300 = 400 calories... so I have to burn 600 calories in cardio... lol...


burned 400 calories on you know what... thats right the x-trainer...

Did a circuit of machine weights today as well...

Drinking my PWO shake right now...

Korry1
02-06-2007, 07:18 PM
Interestingly enough, I am been undereating... I know sounds weird... but I plugged some number into some fitness calculators and it pretty much said, that if you doing so much cardio, you need to increase your caloric intake, not reduce it... lol... so basically by eating healthier choices....


Well did cardio this morning... burned about 800 calories...

Korry1
02-06-2007, 07:19 PM
Did 1000 calories in 1hr30min of cardio... will weight lift later this afternoon/evening...

Plan to eat Kashi good friends cereal + 1 cup of milk = 20 grams of protein, 10 grams of fiber...


Did afternoon weightlifting session... have a PWO shake... ate a Lean Cuisine Three cheese chicken pasta for evening meal and eating a Lean Cuisine Sirloin Tips for dinner.

Korry1
02-06-2007, 07:20 PM
Did not exercise this morning... I overslept... Will take day off today... will restart tommorow...

Korry1
02-06-2007, 07:21 PM
Well I overslept again... But, dont worry... I did do my morning cardio... 950 cals... I went to a birthday party yesterday... ate some unhealthy food, however, I had small portions to minimize the damage... I guess that one day of rest helped a lot... I feel a lot more energetic today...

planning to lift weights this evening...

Korry1
02-06-2007, 07:22 PM
1/13 - 1/14
Other contestants took the 13th, 14th off... I did too..


1/15

Didn't realize how hard it is to get back on track... lol... well anyway...

1hr30min burned 1000 calories + 1 set of 12 on machine weights : Bench, Flys, Reverse Flys, Shoulder Press, Lat Pull Downs, Leg Extensions, Leg curls...


Eating Salmon, Sweet potato, and spinach for dinner...

Didnt weigh in this morning.... will do so tommorow morning... lol...

Korry1
02-06-2007, 07:24 PM
Wow... freezing cold outside... lol... anyway weighed myself this morning... and the numbers dont look good... :-( it turned out that those 3 days of not eating right and not exercising hurt me more than I expected...

1/16/2007:

Wt: 251.5 lbs
BF: 37.5%

Fat(lbs): 94.313
LBM(lbs): 157.187

1/8/2007
Weight: 251.0 lbs
BF%: 36.5

Fat (lbs): 91.615
LBM (lbs): 159.385

12/31/2006

Weight: 258.5 lbs
BF%: 37.5

Fat (lbs): 96.9375
LBM (lbs): 161.5625

---------------------------------

Change from last week (1/8 -----> 1/16)

Weight: -0.5
BF%: +1.0% (oh no!)
Fat(lbs): +2.698 (oh no!)
LBM(lbs):-2.198 (oh no!)

-----------------------------------
Total change from start of program (12/31 ----------> 1/16)

Weight: -7.0 lbs
BF%: 0.0%
Fat(lbs): -2.6232 lbs (yes!)
LBM(lbs): -4.3755 lbs (oh no!)

----------------------------------------------------------------------------------

Well, as you can see, I lost some LBM... which is terrible... but I think I will get a real indicator for next weeks weigh in...

You see, a lot of weight I lost was probably water weight... so if the LBM for next week stabilizes then it was partially water weight... if not, and the LBM falls.. then I am losing LBM and need to eat more calories and slow down on the cardio...lol...


btw... I am going to switch to one-a-days cardio sometime this week... (basically if I hit 1000 calories in my morning session of cardio, then I will not do cardio in the afternoon.... if I dont reach 1000 calories, then I will go back to the gym in the afternoon) However, if I do cardio in the morning and need to lift weights... I will lift weights in the afternoon... (starting next week, I will do cardio once a day regardless if I hit 1000 calories or not... and slowly reduce my time doing cardio... )


Well, I did burn 1000 calories this morning in 1hr25min and now eating 6 eggwhites 1 yolk, Steel cut oatmeal prepared with 1cup skim milk and 1/2 cup water, with sliced banana...

Korry1
02-06-2007, 07:25 PM
And its cold outside! lol... well, I did burn 1000 calories this morning.... going to lift weights in the afternoon today...


Oh btw... found a cool website that tracks calories... call fitday*dot*com... check it out , today!


btw... my progress (diet):
http://www.fitday.com/webfit/publicjournals.html?Owner=ksmian




I did my afternoon weight lifting session...


My workout:

Flys: 12x75, 8x150, 8x175, 8x200

Reverse
Flys: 12x75, 8x100, 8x125, 8x125

Bench: 12x75, 8x150, 8x175, 8x200

Shoulder
Press: 12x75, 8x100, 8x125, 8x125

Lat Pull
Downs: 12x75, 8x150, 8x175, 8x175

Leg
Exts: 12x75, 8x100, 8x125, 8x125

Leg
Curls: 12x75, 8x100, 8x125, 8x125

Crunches: 3 sets of 15 reps

Korry1
02-06-2007, 07:27 PM
Did cardio late... 1h30min 1000 calories in the afternoon...

Korry1
02-06-2007, 07:28 PM
Well, went out to Thai restaurant last night and have some red curry (beef) and pad thai... well, you know it tasted so good, I had difficulty controlling myself...lol... ate a lot... felt bad and so this morning I did 1050 calories burned... (for cardio only: next week will slow it down to once a day / 1hour.... week after that once a day... min of 33 minutes cardio (mod pace 330 cals instead of the more intense pace of 400+ cals in 33 mins)

Had 7 egg whites, 1 egg yolk, 1 cup of skim milk and 1 cup of Kashi Get Lean Cereal... will workout with weights this afternoon, hopefully....


lifted weights this afternoon

Flies: 12 x 75, 8 x 175, 8 x 200, 8x 200

Reverse Flies: 12 x 75, 8 x 100, 8 x 125, 8 x 125

Bench: 12 x 75, 8 x 150, 8 x 200, 8 x 200

Shoulder Press: 12 x 75, 8 x 100, 8 x 125, 8 x 125

Lat Pull Downs: 12 x 75, 8 x 150, 8 x 175, 8 x 175

Leg Extensions: 8 x 100, 8 x 125, 8 x 125

Leg Curls: 8 x 100, 8 x 125, 8 x 125


Leg Raises (lying down) (abs): 3s x 12r

Crunches (abs): 3s x 12r

Korry1
02-06-2007, 07:30 PM
Well, did cardio for 1hr3min and burned 810 cals.... I am somewhat concerned because my weight loss seems to have stalled... So, what I plan to do next week... is that I will doing cardio at least 6 days/week at 30 - 35 mins once a day and lift weights 3 times a week... will continue with this protocol for 2 weeks until I decide to readjust...

Korry1
02-06-2007, 07:32 PM
Note: This is a long post... just to let you know...

1/21/2007:

Wt: 250lbs
BF: 36.5%

Fat(lbs ) 91.25
LBM(lbs) 158.75

1/16/2007:

Wt: 251.5 lbs
BF: 37.5%

Fat(lbs): 94.313
LBM(lbs): 157.187

12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

---------------------------------

Change from last week (1/16 -----> 1/21)

Weight: -1.5 lbs (yes!)
BF%: -1.0% (yes!)
Fat(lbs): -3.063 (yes!)
LBM(lbs): +1.563 (yes!)

-----------------------------------
Total change from start of program (12/31 ----------> 1/21)

Weight: -8.5 lbs
BF%: -1.0%
Fat(lbs): -5.6875 lbs
LBM(lbs) : -2.8125 lbs (oh no!)

----------------------------------------------------------------------------------


Remember, these are "unofficial weigh ins." The Official Weigh Ins are at the 1st of Every Month at the same time you weighed yourself on 12/31/2006 or whatever your first weigh in was...

The weekly weigh ins are for feedback and readjustment on your diet and fitness program...

Burned 500 cals in 45 mins... cardio...

Well, I felt since this is three weeks into the program, I decided to do a little fine tuning... Well, here we go:

Katch-McArdle Formula: (BMR based on LBM) =
370 + (21.6 x (LBM in kg))

Lets say my LBM is 158.75lbs = 72.2 kg
BMR= 370 + (21.6 x 72.2)
........= 370 + 1559.52
........= 1929.52 ~~ 1950 cals

Activity Factor:
Sedentary (No Exercise):......................BMR x 1.2
Lightly Active (1-3 days/week):.............BMR x 1.375
Moderately Active (3-5 days/wk):..........BMR x 1.55
Very Active (6 - 7 days / week):..............BMR x 1.725
Extremely Active(2x a day!/labor job):..BMR x 1.9

TDEE (Total Daily Energy Expenditure) =
BMR x Activity Factor

I exercise 6 -7 days /week, so I would fall under the category of "very active"

TDEE = 1950 x 1.725 = 3363.75 ~~ 3400 calories

I added the other activity factors just for fun:

Sedentary : 1950 x 1.2 = 2340 ~~ 2400 cals
Light Active: 1950 x 1.375= 2681.5 ~~ 2700 cals
Mod Active: 1950 x 1.55 = 3022.5 ~~ 3000 cals
Very Active: 1950 x 1.725= 3363.75 ~~3400 cals
ExtremeActive:1950 x 1.9= 3705 ~~ 3700 cals

Interestingly enough, I was undereating quite a bit when I was doing cardio twice a day...lol!

Generally, it is usually safe to create a dietary deficity of 20% of TDEE for weight loss:

Daily Calories = 3400 * (1.00 - .20)
.......................= 3400 * (0.80)
.......................= 2720 ~~ 2700 cals

So, I should eat 2700 cals a day, while exercising 6 - 7 times a week...

My macronutrient ratio is 50 - 30 - 20, which means 50% of my calories will be coming from carbs, 30% of my calories from protein, and 20% of my calories from fat. Now, if your really good you can do this for each meal... but I have not got to that level of sophistication yet... so I am going to use the macro nutrient ratios on a daily level... so lets see how much calories I should get from each of the macro nutrients...

2700 total calories divided into 50% carbs / 30 % proteins / 20% fats...

Lets to carbs first, then protein, and then finally fats, ok?

carb grams = (2700 * .50) / (4 calories per gram of carbs)
carb grams = 1350 / 4
carb grams = 337.5 grams ~ 338 grams of carbs per day...

protein grams = (2700 * .30 ) / ( 4 calories per gram of protein)
protein grams = 810 / 4
protein grams = 202.5 grams ~ 203 grams of protein daily

fat grams = (2700 * .20) / (9 calories per gram of fat)
fat grams = 540 / 9
fat grams = 60 grams of fat

so we are looking at 338 grams of carbs / 203 grams of protein / 60 grams of fat daily...

If I change my LBM or activity level I would have to readjust these nutritional parameters, of course!

so, I will reassess these parameters every month...

I will plan on eating 5 meals a day, so..............

2700 / 5 = 540 cals per meal...

I could do that or......... do this:

8am: 750 calories (Lean Protein + Starchy carb)
11am: 650 calories (Lean Protein + Starchy carb)
2pm: 550 calories (Lean Protein + Starchy carb and or Fibrous carb)
5pm: 450 calories (Lean Protein + Fibrous carb)
8pm: 300 calories (Lean Protein + little or no carb)

Of course most meals will have some sort of good fat (olive oil, etc)

and of course I will be exercising 6 -7 days / week... with cardio 6 -7 days around 30 mins each and weight lifting 3 x week...

Well thats it for now... will readjust in another 2 - 4 weeks if needed...

and I hope you learned something...

good luck!

Korry1
02-06-2007, 07:33 PM
didnt have time to do morning cardio... may do it later...


however did a fullbody workout today...



I did cardio around 7pm today... burned 600 cals... 45 mins

Korry1
02-06-2007, 07:34 PM
I burned a total of 550 cals this morning in 40 mins, with a personal best of 496 cals in 33 mins!

Also, I broke the 250 lb barrier!... I am less than 250 lbs as of this morning!

Thanksgiving (Nov 2006) ---------> Today (Jan 23, 2007)
...................265 lbs--------------------> 249 lbs!

Yes!

Korry1
02-06-2007, 07:35 PM
Well did 350 cals in 33 mins today for cardio... and workout this afternoon:

12 x 87.5 all

8 x 200 x 3 Flies
8 x 125 x 3 Reverse Flies
8 x 175 x 3 Lat Pull Downs
8 x 175 x 3 Bench
8 x 125 x 3 Shoulder Press

8 x 100 x 3 Leg Extension
8 x 100 x 3 Leg Curl...

3s x 10r Crunches
3s x 10r Leg Raises
1s x 10r Ab Vacuums (First time I have done them in a long time.... very hard!!)

Plan:

1. I will continue this same regimen for Friday
2. I will add 2 reps on all sets (except warmup) next week
3. I plan to have a workout such as this:

3 sets per machine lift...
start at 8 reps in week 1, push to 10 reps in week 2, push to 12 in week 3,
add 12.5 lbs to weight in week 3 and go down to 8 reps for week 4, 10 reps week 5,
12 reps for week 6, then add weight and back to 8 reps.... for example:

Bench
Week 1: 3 x 175 x 8
Week 2: 3 x 175 x 10
Week 3: 3 x 175 x 12
Week 4: 3 x 187.5 x 8
Week 5: 3 x 187.5 x 10
Week 6: 3 x 187.5 x 12

......etc....

however, this is not rigid in stone... if I can advance to the next level I will... just need to push myself and not become stagnate in my workouts (danger of adaption)


have a good one...

Korry1
02-06-2007, 07:36 PM
I did some afternoon cardio circa 5:00pm... lol... stairmaster... kicked my butt in gear... burned 430 cals in 30 mins... it was tough too.... checked my pulse during the workout was hitting 150s, so I was definitely in the zone..

lol.. just came back... still burning up...

Korry1
02-06-2007, 07:37 PM
Burned 300 cals in 30 min cardio... plan on lifting weights in afternoon/evening...


EDIT: 7:10pm

Did my workout this evening...

8 x 200 x 3 Flies
8 x 125 x 3 Reverse Flies
8 x 175 x 3 Lat Pull Downs
8 x 175 x 3 Bench
8 x 125 x 3 Shoulder Press

8 x 100 x 3 Leg Extension
8 x 100 x 3 Leg Curl...

3s x 10r Crunches
3s x 10r Leg Raises
1s x 10r Ab Vacuums (still very hard!!)
(holding in 10 secs/rest 10 secs/ holding in 10 secs.... etc..)

Korry1
02-06-2007, 07:38 PM
Well, I did 400 cals in 30 mins on the elliptical crosstrainer...

Unfortunately, I overslept this morning... (I hate doing that, because endomorphs need to cut back on sleeping... not oversleep!)


Forgot to add: That I need to readjust the caloric intake for next week... talked to a few people and they said even though you are working out 6 - 7 times a week.. (activity factor 1.725) and if you have a desk job or studying you need to notch it down to moderately active (activity factor 1.55)... unless your on the feet at work...

Korry1
02-06-2007, 07:39 PM
1/28/2007

Wt: 247.5 lbs
BF: 36.0 %

Fat(lbs): 89.1
LBM(lbs): 158.4

1/21/2007:

Wt: 250lbs
BF: 36.5%

Fat(lbs ) 91.25
LBM(lbs) 158.75

12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

-----------------------------------
Total change from last week (1/21----------> 1/28)

Weight: -2.5 lbs
BF%: -0.5%
Fat(lbs): -2.15 lbs
LBM(lbs) : -0.35 lbs (ok)

---------------------------------

Change from start of program (12/31 -----> 1/28)

Weight: -11.0 lbs (yes!)
BF%: -1.5% (yes!)
Fat(lbs): -7.8375 (yes!)
LBM(lbs): -3.1625 (oh noes!)

-------------------------------------------------------------------------



may take day off...


Goals:

Current Goal:
My goal for 4/30/2007 is about 225 lbs with 30% BF or better

Projected Goals:
5/1/2007 - 8/30/2007 is about 200 lbs with 22% BF or better

9/1/2007 - 12/31/2007 is about 180 lbs with 14% BF or better

Ultimate Goal:

get down to 4-6% BF and then hold at 8 % normally...


NOTE: 13 Weeks from tomorrow is 4/30/2007!!! Looking back this first month was a 'learning the ropes' month for me... my diet was bad and had to fix it up, and I was under eating for the first two weeks and exercising too much, which lead to LBM loss!!! Hopefully next 9 weeks for full steam ahead and the last 4 weeks I will tailor my diet and exercise to see how I am doing (advanced techniques: extreme cardio x 2 / day, zigzag caloric diets, low carb, and no sodium!!!!) if necessary...

COMMENTARY: (regarding 1 week progress): Well, folks, looks like I have been vindicated...lol... The first two weeks of the program I was losing a quite of bit of LBM and the BF% did not change that much... It turned out that I was undereating.. and perhaps over exercising... Well, after I plugged in my number in the Katch-McArdle formula and started upping the caloric intake, as you can see, the difference between last week and this week's weigh in has been great...

I guess I better figure what my caloric goals for this week are:

Katch-McArdle Formula:(BMR based on LBM) =
370 + (21.6 x (LBM in kg))

Lets say my LBM is 158.3 lbs = 72kg
BMR= 370 + (21.6 x 72)
........= 370 + 1555.2
........= 1925.2 ~~ 1950 cals

Activity Factor:
Sedentary (No Exercise):......................BMR x 1.2
Lightly Active (1-3 days/week):.............BMR x 1.375
Moderately Active (3-5 days/wk):..........BMR x 1.55
Very Active (6 - 7 days / week):..............BMR x 1.725
Extremely Active(2x a day!/labor job):..BMR x 1.9

TDEE (Total Daily Energy Expenditure) =
BMR x Activity Factor

I exercise 6 -7 days /week, so I would fall under the category of "very active"

TDEE = 1950 x 1.725 = 3363.75 ~~ 3400 calories

I added the other activity factors just for fun:

Sedentary : 1950 x 1.2 = 2340 ~~ 2400 cals
Light Active: 1950 x 1.375= 2681.5 ~~ 2700 cals
Mod Active: 1950 x 1.55 = 3022.5 ~~ 3000 cals
Very Active: 1950 x 1.725= 3363.75 ~~3400 cals
ExtremeActive:1950 x 1.9= 3705 ~~ 3700 cals


Daily Calories = 3400 * (1.00 - .20)
.......................= 3400 * (0.80)
.......................= 2720 ~~ 2700 cals

So, I should eat 2700 cals a day, while exercising 6 - 7 times a week...

My macronutrient ratio is 50 - 30 - 20, which means 50% of my calories will be coming from carbs, 30% of my calories from protein, and 20% of my calories from fat. Now, if your really good you can do this for each meal... but I have not got to that level of sophistication yet... so I am going to use the macro nutrient ratios on a daily level... so lets see how much calories I should get from each of the macro nutrients...

2700 total calories divided into 50% carbs / 30 % proteins / 20% fats...

Lets to carbs first, then protein, and then finally fats, ok?

carb grams = (2700 * .50) / (4 calories per gram of carbs)
carb grams = 1350 / 4
carb grams = 337.5 grams ~ 338 grams of carbs per day...

protein grams = (2700 * .30 ) / ( 4 calories per gram of protein)
protein grams = 810 / 4
protein grams = 202.5 grams ~ 203 grams of protein daily

fat grams = (2700 * .20) / (9 calories per gram of fat)
fat grams = 540 / 9
fat grams = 60 grams of fat

so we are looking at 338 grams of carbs / 203 grams of protein / 60 grams of fat daily...

If I change my LBM or activity level I would have to readjust these nutritional parameters, of course!

so, I will reassess these parameters every month...

I will plan on eating 5 meals a day, so..............

2700 / 5 = 540 cals per meal...

I could do that or......... do this:

8am: 750 calories (Lean Protein + Starchy carb)
11am: 650 calories (Lean Protein + Starchy carb)
2pm: 550 calories (Lean Protein + Starchy carb and or Fibrous carb)
5pm: 450 calories (Lean Protein + Fibrous carb)
8pm: 300 calories (Lean Protein + little or no carb)

Of course most meals will have some sort of good fat (olive oil, etc)

and of course I will be exercising 6 -7 days / week... with cardio 6 -7 days around 30 mins each and weight lifting 3 x week...

LOL... looks like my caloric intake has not changed at all... lets keep it that way...

PLAN:

1. readjust diet in 1 or 2 weeks... if needed..
2. continue fitness program
3. readjust in 1 or 2 weeks if needed.

Korry1
02-06-2007, 07:40 PM
Well, you heard it here, folks! 13 weeks until the finish of the contest...

Didn't do cardio this morning... :(

I did, however, lift weights this evening...

10 x 200 x 2, then 8 x 200 on Flies
10 x 125 x 3, on Reverse Flies
10 x 175 x 2, on Lat Pull Downs
10 x 175 x 2, on Bench
10 x 125 x 2, on Shoulder Press
10 x 100 x 3, on Leg Extensions
10 x 100 x 3, on Leg Curls


3s x 15r Crunches
3s x 15r Leg Raises
1s x 10r Ab Vacuums


I wish I could work out my calfs, or by the end of the contest I will have a decent upper body with chicken legs for a lower body !!! oh noes!



will plan on cardio tommorow (45 mins)

Korry1
02-06-2007, 07:42 PM
did cardio for 450 cals in 32 mins.... on stairmaster

Korry1
02-06-2007, 07:43 PM
Well, it looks like tommorow is the big day... looking forward to see how much my weight and bf % have changed...

well, lets talk about today right now... Did lift weights and did 30 min cardio after my workout... (I know, I know... two seperate sessions... I woke up late)

8 min warmup on treadmill: 100 cals

10 x 200 x 3,on Flies
10 x 125 x 3, on Reverse Flies
10 x 175 , 9 x 175, 8 x 175 on Lat Pull Downs
10 x 175 x 3, on Bench
10 x 125 x 3, on Shoulder Press
10 x 100 x 3, on Leg Extensions
10 x 100 x 3, on Leg Curls


...lol, my muscles are sore... I did skip the abs workout... ran out of time... will do the abs workout on Friday...

well, did my cardio right afterwards: 8 min warmup: 100 cals + 25 min cardio: 200 = 300 calories...

Korry1
02-06-2007, 07:45 PM
***Official Weigh In***

2/1/2007:

Wt: 249.5 lbs
BF%: 35.5

Fat (lbs): 88.5725
LBM(lbs): 160.9275


12/31/2006:

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

---------------------------------

Change from start of program (12/31 -----> 2/1)

Weight: -9.0 lbs (yes!)
BF%: -2.0% (yes!)
Fat(lbs): -8.365 (yes!)
LBM(lbs): -0.635 (acceptable...)

-------------------------------------------------------------------------

Did cardio today... ellip x-trainer : 370 cals in 33 mins...

Read an interesting article about fasted vs fed cardio... It turned out if you are doing moderate to high intensity cardio, then actually eating something 45 - 60 mins before cardio will help prevent LBM loss... but if you do low-intensity long duration cardio, then it doesnt seem to matter... I will eat a banana and drink a glass of milk 30 min before cardio if high intensity otherwise I will just go low intensity...


The following information is what I read from Alan Aragon's threads

http://forum.bodybuilding.com/showthread.php?t=272067
http://forum.bodybuilding.com/showpost.php?p=11356062&postcount=3088

First calculate your TBW = target body weight... this is the weight where you want to be at:


My Target Body Weight =

LBM / (1.00 - target BF%)
160 / (1.00 - 0.08)
160 / 0.92
~~ 174 lbs
so 174 lbs is my TBW

60 - 90 mins before eat a solid meal or

Like 8 egg whites 1 yolk, 1/2 cup of oats with 1 cup of skim milk == 42gC 44gP

**OR**30-0 minutes preworkout - (and/or sipped throughout the workout), have a liquid or easily digested meal:

Protein = 0.25g/lb TBW
Carbs = 0.25g/lb TBW
Fat should be minimized here. Guidelines aren't hard & fast, but I personally wouldn't exceed 20% of the cals of this meal, in other words, keep the fats here incidental, not added.


Going to have 1.5 scoop of Whey Protein (38 grams of protein) + 1 cup of skim milk (8 g of protein + 12 g of carbs) + 1 banana (1 gram of protein + 28 grams of carbs)= 47 grams of protein + 47 grams of carbs


Sooner the better postworkout - within 30 minutes, but optimally ASAP, have either a liquid or solid meal:

Protein = 0.25g/lb TBW
Carbs = 0.5g/lb TBW
Fats here should be kept minimal to moderate.
I personally start on this shake 60 minutes into my weight workouts, which take 80-90 minutes.


Protein = 44grams
Carbs = 87grams

PWO Breakfast:
8 egg whites 1 egg yolk + 1/2 cup oats + 1 cup of skim milk + 1 tablespoon of jelly + 2 slices of bread ~~ 45gP + 82gC

Or

Regular Meal...
chicken / beef / or fish + brown rice / pasta + spinach / greens + fruit or dextrose...

Or

1 cup of skim milk + 2 tablespoons of jelly + 1 banana + 1.5 scoop of whey = 47gP 74gC

or

4 oz chicken breast with 2 cups of brown rice = 45P 90C

Korry1
02-06-2007, 07:46 PM
I had PreWO shake = 2/3 cup oatmeal + 1.5 scoop of whey...
did cardio this morning... 550 cals in 30 mins



Lifted weights:

10 x 200 x 3, on Flies
10 x 125 x 3, on Reverse Flies
10 x 175 x 3, on Lat Pull Downs
10 x 175 x 3, on Bench
10 x 125 x 3, on Shoulder Press
10 x 100 x 3, on Leg Extensions
10 x 100 x 3, on Leg Curls


3s x 15r Crunches
3s x 15r Leg Raises
1s x 10r Ab Vacuums (still difficult)




Will continue current lifting plan for next week...

Feb 3rd, 2006: House hopping

did cardio today... burned 500 cals on cross trainer... in 50 - 60 mins...

Korry1
02-06-2007, 07:47 PM
OH NOES!!!!

2/4/2007

Wt: 253.0
BF: 35.5%

Fat(lbs): 89.815
LBM(lbs): 163.185

--------------

1/28/2007

Wt: 247.5 lbs
BF: 36.0 %

Fat(lbs): 89.1
LBM(lbs): 158.4


----------------------

12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

-----------------------------------
Total change from last week (1/28----------> 2/4)

Weight: +5.5 lbs (oh noes!)
BF%: -0.5%
Fat(lbs): +0.715 lbs
LBM(lbs) : +4.785 lbs (nice)

---------------------------------

Change from start of program (12/31 -----> 2/4)

Weight: -5.5 lbs (yes!)
BF%: -2.0% (yes!)
Fat(lbs): -7.1225(yes!)
LBM(lbs): +1.6225 (yes!)

---------------------------------------------------------------------


Analysis:

Gained LBM + Gained Fat lbs... = Substantial Caloric Surplus!!!

I have been eating too many calories this week... lol... yesterday was 3000 cals, friday 2900 calories... etc... plus I skipped cardio on monday...

PLAN:

1. Eat right and adhere to caloric guidelines and goals...
2. Do cardio on appointed days... revert to morning cardio empty stomach... low to moderate intensity... eat right after cardio...
3. Remain 10 reps on liftweights (continue current regimen)
4. may increase cardio from 30 mins to 45 mins...


some interesting information:


Lean mass stays the same and body fat decreases:

Fantastic! Your diet and exercise program is working as planned and youíre on
your way to reaching your goal. Donít change anything. Keep up the good work!


Lean mass remains same and body fat remains same:

Nothing is happening either way; youíre at a standstill and you need to make some
adjustments to get yourself moving again.
1. Increase cardio. duration or frequency per week
2. donít lose body fat within the next week, then reduce cals by 100-200 calories.
3. nutrient ratios same unless stuck more than 2 weeks.
4. more than two weeks, try mode or low carb diet and/or zig-zag diet


Lean mass stays the same and body fat increases:

1. Youíre in a calorie surplus.
2. Increase cardio. frequency and duration
3. recheck your body fat in 1 week.
4. if no drop then reduce cals by 100-200 cals.
5. Keep your nutrient ratios the same.


Lean mass decreases and body fat decreases:

1. Lost body fat. good
2. Lost Lean mass. bad. small loss (3/10s or few more) no prob.
3. Eat more temp. Increase cals 100-200cals to stimulate metabolism
4. Continue current cardio and lifting routine.
5. Keep your nutrient ratios the same.


Lean mass decreases and body fat stays the same or increases:

1. Lost LBM: bad.
2. Body fat same/increases: bad
3. Metabolism slowed down
4. Dont skip meals
5. Eat more. 5-6 times a day.
6. Increase your caloric intake by 100-200 calories
7. slightly increase the amount of cardio and same lifting weights as well.


Lean mass increases and body fat decreases:

1.unlikely to happen
2. Donít change anything.

Lean mass increases and body fat stays the same:

1. Good job on LBM
2. Need to increase cardios... same calories intake.

Lean mass increases and body fat increases:

1. Good job on LBM
2. Increased fat: Bad
3. Substantial caloric surplus
4. Increase cardio (duration/frequency)
5. Diet strict... no high fat or high sugar
6. Check back in one week
7. If still fat increases then decrease cals

Korry1
02-06-2007, 07:48 PM
Burned 390 cals in 33 mins (x-trainer)


...

Did my weight lifting workout today:

10 x 200 x 2, on Flies
10 x 125 x 2, on Reverse Flies
10 x 175 x 2, on Lat Pull Downs
10 x 175 x 2, on Bench
10 x 125 x 2, on Shoulder Press
10 x 100 x 2, on Leg Extensions
10 x 100 x 2, on Leg Curls

only did two sets today... just wanted to get out of the gym... had things to do...

3s x 15r Crunches
3s x 15r Leg Raises
1s x 10r Ab Vacuums (still difficult)


Went to Hibachi restaurant today... It was pretty cool... too bad it was really high in calories... oops! ate a lot of sweets, cakes, etc... well, I can always look forward to tommorow mornings cardio... lol

Korry1
02-06-2007, 07:49 PM
Cardio 330 cals in 33 mins... x-trainer

Korry1
02-07-2007, 08:28 AM
Did cardo today (xtrainer) 525 cals in 1 hour... will lift weights this afternoon

Did my weight lifting workout today:

10 x 200 x 3, on Flies
10 x 125 x 3, on Reverse Flies
10 x 175 x 3, on Lat Pull Downs
10 x 175 x 3, on Bench
10 x 125 x 3, on Shoulder Press
10 x 100 x 3, on Leg Extensions
10 x 100 x 3, on Leg Curls



3s x 15r Crunches
3s x 15r Leg Raises
1s x 10r Ab Vacuums (still difficult)

Korry1
02-07-2007, 10:00 PM
plan on AM cardio tommorow

Korry1
02-08-2007, 05:23 PM
lol.. did cardio this evening...

45 min on x trainer... 650 calories burned...


Planning to get some:

6-oxo
Milk Thistle
Caesin protein

Korry1
02-09-2007, 05:13 PM
Did cardio + lifting weights in the same session today..

5 min warmup: Tread mill: 50 calories

10 x 200 x 3, on Flies
10 x 125 x 3, on Reverse Flies
10 x 175 x 3, on Lat Pull Downs
10 x 175 x 3, on Bench
10 x 125 x 3, on Shoulder Press
10 x 100 x 3, on Leg Extensions
10 x 100 x 3, on Leg Curls
+
Cardio: 30 min: 390 calories...

3s x 15r Crunches
3s x 15r Leg Raises
1s x 10r Ab Vacuums (getting better)


Comments: The workout is getting easier... thinking about moving up to 12 reps next week... I ate a banana in between sets of Bench Press and finished it during my leg lifts... I did this to minimize any cortisol spike due to the fact I was in the gym for a while... (yes, I did do my cardio and weight lifting session in the same session)


My diet was a little sloppy earlier this week... lol... hopefully it won't reflect on the scale on monday, but I got a feeling it might...

Korry1
02-10-2007, 06:02 AM
Nothing like good ol' early morning Saturday cardio... lol..


I did 45 min on elliptical cross trainer at a steady level 8.. burned 650 calories...

I did 15 min cool down on tread mill... burned 100 calories...

total calories burned... 750 calories...

Comments:
I didn't plan on waking up around 5:15 am this morning, but it just happened, so I decided to go do some cardio... so I am done for the week... (I might do some cardio tommorow anyway...(low intensity))

Korry1
02-11-2007, 10:13 AM
I burned 625 calories in 45 mins total:

30 mins stairmaster (~~22 min level 1 / ~~8 min level 3) : 400 calories
5 mins elliptical crosstrainer (Incline 1 level 10 ): 75 calories

*break 1 min*

5 mins elliptical crosstrainer (Incline 1 level 10): 85 calories
5 mins elliptical crosstrainer (Incline 1 level 8): 65 calories (cool down)

Korry1
02-12-2007, 06:49 AM
2/12/2007

Weight: 247.5 lb
BF%: 36.0

Fat(lbs): 89.1
LBM(lbs): 158.4

---------------------------

2/4/2007

Wt: 253.0
BF: 35.5%

Fat(lbs): 89.815
LBM(lbs): 163.185

--------------
12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

-----------------------------------
Total change from last week (2/4----------> 2/12)

Weight: - 5.5lbs
BF%: +0.5%
Fat(lbs): - 0.715lbs
LBM(lbs) : -4.785lbs (oh noes)

---------------------------------

Change from start of program (12/31 -----> 2/4)

Weight: -11.0 lbs (yes!)
BF%: -1.5% (yes!)
Fat(lbs): -7.8375(yes!)
LBM(lbs): - 3.1625(oh noes!)

--------------------------------------------------------------------

Lean mass decreases and body fat stays the same or increases:

1. Lost LBM: bad.
2. Body fat same/increases: bad
3. Metabolism slowed down
4. Dont skip meals
5. Eat more. 5-6 times a day.
6. Increase your caloric intake by 100-200 calories
7. slightly increase the amount of cardio and same lifting weights as well.





Comments:

well looks like I had a bad week... lol...

Plan:
1. Will do fed cardio instead of fasted cardio...
2. Will do HIIT cardio during my lifting days (on different times of day, if possible)
3. Will do steady steady cardio (45min) on nonlifting days
4. Workout now defined as either cardio or lifting weights, instead of lifting weights exclusively
5. Will eat 0.25 g / TBW in carbs and proteins 60 - 90 mins before workout...
6. Will eat 0.25g / TBW in protein and 0.5g / TBW in carbs for postworkout



How to determine TBW (Target Body Weight)

example:

Weight: 247.5 lb
BF%: 36.0

Fat(lbs): 89.1
LBM(lbs): 158.4

TBW = (Current LBM) / (1.oo - Target Body Fat %)
TBW = 158.4 / (1.00 - 0.08)
TBW = 158.4 / 0.92
TBW = 172.173 ~~ 172 lbs

------------------------------


Will do HIIT cardio this morning for 20 min + 5 min warmup...

Will lift weights today...

all reps are back at 8...

planned workout:

Flies: 3 x 225 x 8
Reverse Flies: 3 x 150 x 8
Bench Press: 3 x 200 x 8
Shoulder Press: 3 x 150 x 8
Lat Pull Downs: 3 x 200 x 8
Leg Extensions: 3 x 125 x 8
Leg Curls: 3 x 125 x 8

Crunches: 3s x 20r
Leg Raises: 3s x 20r
Ab Vacuums: 1s x 10r

Korry1
02-12-2007, 08:26 AM
HIIT Cardio:

20 min : Stairmaster: 280 cals
6 min : Treadmill (cooldown): 55 cals..


Workout:

Flies: 2 x 225 x 8 , 1 x 212.5 x 8
Reverse Flies: 2 x 150 x 8, 1 x 137.5 x 8
Bench Press: 2 x 225 x 8, 1 x 200 x 8
Shoulder Press: 2 x 150 x 8, 1 x 137.5 x 8
Lat Pull Downs: 2 x 200 x 8 , 1 x 187.5 x 8
Leg Extensions: 2 x 125 x 8
Leg Curls: 2 x 125 x 8
Calf Raises: 3s x 20r

Crunches: 3s x 20r
Leg Raises: 3s x 20r
Ab Vacuums: 1s x 10r

Comments: tough workout for me... will reduce some of the weights on the sets I could not complete...


Plan to do the following for Wednesday...


5 min warmup: Tread mill: 50 calories

8 x 212.5 x 3, on Flies
8 x 137.5 x 3, on Reverse Flies
8 x 187.5 x 3, on Lat Pull Downs
8 x 200 x 3, on Bench
8 x 137.5 x 3, on Shoulder Press
8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises


3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums

Korry1
02-12-2007, 02:35 PM
Flies: 2 x 225 x 8 , 1 x 212.5 x 8
Reverse Flies: 2 x 150 x 8, 1 x 137.5 x 8
Bench Press: 2 x 225 x 8, 1 x 200 x 8
Shoulder Press: 2 x 150 x 8, 1 x 137.5 x 8
Lat Pull Downs: 2 x 200 x 8 , 1 x 187.5 x 8
Leg Extensions: 2 x 125 x 8
Leg Curls: 2 x 125 x 8
Calf Raises: 3s x 20r

Crunches: 3s x 20r
Leg Raises: 3s x 20r
Ab Vacuums: 1s x 10r

Comments: tough workout for me... will reduce some of the weights on the sets I could not complete...


Plan to do the following for Wednesday...


5 min warmup: Tread mill: 50 calories

8 x 212.5 x 3, on Flies
8 x 137.5 x 3, on Reverse Flies
8 x 187.5 x 3, on Lat Pull Downs
8 x 200 x 3, on Bench
8 x 137.5 x 3, on Shoulder Press
8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises


3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums


I went over my calories today:

http://www.fitday.com/webfit/publicjournals.html?Owner=ksmian


2900 calories today... :( I should be eating 2400 - 2700...

Korry1
02-12-2007, 10:08 PM
Questons I asked in pre/during/post workout nutrition sticky...

Thanks Alan Aragon for your advice!






I have a two follow-up questions...

Is it ok to use sucrose (table sugar) for my post work out shake?

and If I have a long workout session greater than 60 minutes... can I sip on water with a couple of tablespoons of sucrose mixed in?

Thanks...


My apoligies if this has been previously answered...

Response:


Sucrose postworkout is fine, but it's just not optimal to dominate your meal with empty calories when you could be sockiing down some stuff with a semblamce of micronutrition at that point. another little wrinkle is that sucrose by itself is 50% fructose, a liver substrate. Which is fine & dandy if you have other carbs along for the ride that can better replenish muscle glycogen.

If your preW meal or shake was small, or if it was finished over an hour before you started, and your workout is significantly longer than 1 hr (approaching 2 hours), then you might need the extra midworkout fuel. Otherwise, just pump up the size or proximity of your preW fuel to the start of the workout, & you won't have to bother.





Hey guys...


First of all, I would like to say a very big thanks to Alan Aragon and others for this wonderful thread and other stickies... It certainly has changed some of my long held opinions regarding nutrition and exercise from reading the threads...

and now, I have a question,

My TBW (target body weight)= 170 lbs

so according to the formula 0.25g C/TBW and 0.25gP/TBW, where C=carbs, P=Protein

then: about 43 g P (shoot for 40 - 45g) and about 43 g C (shoot for 40 -45g)

in a shake 30 mins (solid meal 60 mins) before my cardio and lifting sessions...

and after workout then: 43 g P and 86g C...

Will the above nutritional intake be enough? (Do I have to eat/drink anything during my workout, basically?)

I plan on doing 20 min HIIT on my non lifting days, and then 30 - 45min moderate to high intensity on non lifting days...

Thanks in advance...

Response:

Sounds good. Again, you'll be absorbing your pre stuff during training. Plasma levels of your preW fuels wouldn't dip significantly enough to warrant midworkout fuels, unless... [see previous post].

I will try to put the questions I have asked before here in this thread for my convienence...

Korry1
02-13-2007, 09:43 AM
Did HIIT cardio on stairmaster course4 level 4... moderately hard...

25 mins ( 5 min warm up and cool down in the program with 20 min HIIT)

burned about 330 cals

10 min cool down treadmill : incline 2.5 speed 2.5 = 50 calories

Korry1
02-14-2007, 03:09 PM
...yeah right!

I did 55 min of moderate to high intensity steady state cardio this morning... elliptical crosstrainer: burned : 720 calories...


Also lifted weights:

arms still sore... lol...

5 min warmup: Tread mill: 50 calories

8 x 212.5 x 1, 8 x 225 x 2, on Flies
8 x 137.5 x 3, on Reverse Flies
8 x 187.5 x 1, 8 x 200 x 2, on Lat Pull Downs
8 x 200 x 1, 8 x 225 x 2, on Bench
8 x 137.5 x 1, 8 x 150 x 2, on Shoulder Press
8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises (extremely tough... lol.. starting burning at 15... unbearable by 25)


3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums (getting better)


...yeah right!

I did 55 min of moderate to high intensity steady state cardio this morning... elliptical crosstrainer: burned : 720 calories...


Also lifted weights:

arms still sore... lol...

5 min warmup: Tread mill: 50 calories

8 x 212.5 x 1, 8 x 225 x 2, on Flies
8 x 137.5 x 3, on Reverse Flies
8 x 187.5 x 1, 8 x 200 x 2, on Lat Pull Downs
8 x 200 x 1, 8 x 225 x 2, on Bench
8 x 137.5 x 1, 8 x 150 x 2, on Shoulder Press
8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises (extremely tough... lol.. starting burning at 15... unbearable by 25)


3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums (getting better)


Need to readjust PreWO / PWO ratios...


my TBW is 172... unfortunately it will be at least 1.25 years to see that number, lol... so I need to focus on a much closer goal... lets say 220 lbs for now... so:

PreWO: 0.25gC/TBW + 0.25gP/TBW (Where C = carbs and P = Protein)
PostWO: 0.5gC/TBW + 0.25gP/TBW

PreWO = 55g C + 55g P
PostWO= 110g C + 55g P

well, that was easy enough to figure out...

Finnegan Bell
02-14-2007, 04:05 PM
What is ur working hours?

Korry1
02-14-2007, 08:28 PM
What is ur working hours?



8am - 5pm... sometimes till 6pm...



I do my cardio early AM, and weights evening...

If I can I do the cardio and weights together in the early AM... (1hr30min)

I make the time, by completely cutting out television... usually, the only time I am watching television is at the gym... lol...

BTW... Burn the Fat, Feed the Muscle is an excellent book, I have read it twice... Just need to stick to the A+, A, and B foods... ( I have been cheating lately... (sweets)) LOL... but I dont do fasted cardio...

Korry1
02-15-2007, 08:17 AM
Did HIIT cardio this morning... on stairmaster...

Did 25 mins... ( First 2:30 was warm up... 20:00 was HIIT... Last 2:30 was cool down)
Burned :349 calories

Did additional 5 min cool down on stairmaster: burned 60 calories...


total calories burned 409...

Heart Rate: 150s...

Korry1
02-15-2007, 08:42 AM
Trying to calculate my Target Heart Rate Range...

The Karvonnen method:

Step 1:
My Resting Heart Rate (RHR) is 80 bpm...

Step 2:
My Maximum Heart Rate (MHR) is:

220 - Age = MHR
220 - 30 = 190

Step 3:
My Heart Rate Reserve (HRR) is:

MHR - RHR = HRR
190 - 80 = 110

Step 4:
% of MHR Difficulty
60-65% moderate
65-70% somewhat hard
70-75% moderately hard
75-80% hard

I will go with moderate intensity to high intensity: 65% - 70% - 75%

Step5:
HRR x % of MHR Difficulty =
110 x .65 = 71.5 ~~ 72
110 x .70 = 77 ~~ 77
110 x .75 = 82.5 ~~ 83
110 x .80 = 88 ~~ 88

Step 6:
finally I will add the result from Step 5 with the RHR:

RHR + Modified HRR = Target HR
80 + 72 = 152
80 + 77= 155
80 + 83 = 163
80 + 88 = 168

My Target HR Range (65 - 75% ) is 153 - 163

Korry1
02-16-2007, 02:16 PM
lifted weights:

arms still sore... lol...


12 x 75 x 1, 8 x 225 x 3, on Flies
12 x 75 x 1, 8 x 150 x 2, 6 x 150 x 1, on Reverse Flies
12 x 75 x 1, 8 x 200 x 2, 6 x 200 x 1, on Lat Pull Downs
12 x 75 x 1, 8 x 225 x 3, on Bench
12 x 75 x 1, 8 x 150 x 3, on Shoulder Press
12 x 50 x 1, 8 x 125 x 3, on Leg Extensions
12 x 50 x 1, 8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises (extremely tough... lol.. still starting burning at 15... unbearable by 25)


3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums (getting better)


then followed by

30 min steady state moderate intensity cardio (HR 140s) - Elliptical Crosstrainer Incline 1 - Level 10...
7 min cool down elliptical cross trainer:
Total Calories: 550 cals burned on cardio...



Supplements currently taking:

Multivitamin Generic, 6-Oxo, Creatine Ethyl Ester, Whey Protein.

Korry1
02-17-2007, 04:17 PM
Well...


Unfortunately I ate a lot yesterday...


:(



I ate about 3800 calories yesterday... My goal is 2400 - 2700 calories a day...


went 1000 calories over!!!

Korry1
02-17-2007, 05:49 PM
I did HIIT cardio on stairmaster course 4 level 4

for 25 min (with 2:30 warm up / 20 min of intervals / 2:30 cool down)

burned 360 calories

Korry1
02-17-2007, 06:46 PM
Found a great site...


dietfacts.com

The cool thing about it is that you can add food info into fitday.com directly from dietfacts.com... that is so cool and such a time saver!

Korry1
02-18-2007, 07:02 PM
.

Took day off... no activity...


will resume workout tommorow...

same workout as last week:

PLANNED WORKOUT:

12 x 75 x 1, 8 x 225 x 3, on Flies
12 x 75 x 1, 8 x 150 x 3, on Reverse Flies
12 x 75 x 1, 8 x 200 x 3, on Lat Pull Downs
12 x 75 x 1, 8 x 225 x 3, on Bench
12 x 75 x 1, 8 x 150 x 3, on Shoulder Press
12 x 50 x 1, 8 x 125 x 3, on Leg Extensions
12 x 50 x 1, 8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises

3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums

then followed by

30 min steady state moderate intensity cardio.

Total Workout Time: 1 hour 30 min -- 1 hour 45 min


--------

Pre Workout: I eat a regular breakfast: eggs, toast, milk... etc...

During Workout: Usually start to drink gatorade or carb drink last sets of my
workout...

PostWorkout: Whey Protein shake with bananas, sugar, milk...

Korry1
02-19-2007, 12:24 PM
tough workout...

12 x 75 x 1, 8 x 225 x 3, on Flies
12 x 75 x 1, 8 x 150 x 3, on Reverse Flies
12 x 75 x 1, 8 x 200 x 3, on Lat Pull Downs
12 x 75 x 1, 8 x 225 x 3, on Bench
12 x 75 x 1, 8 x 150 x 3, on Shoulder Press
12 x 50 x 1, 8 x 125 x 3, on Leg Extensions
12 x 50 x 1, 8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises

then followed by

15 min HIIT cardio on stairmaster: 200 calories...

3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums


Total Workout Time: 1 hour 40 min...

Arms are really sore.... lol...
I am seriously considering splitting my workouts ( Upper Body Work Out (UBWO) and Lower Body Work Out (LBWO)) on seperate days...

for example:

Week 1:

UBWO: Mon, Fri
consists of:
Flys, Reverse Flys, Shoulder Press, Lat Pull Downs, Bench...

LBWO: Wed
consists of :
Leg Extensions, Leg Curls, Calf Raises, Squats, Crunches, Leg Raises, Ab Vacuums..

Week 2:
UBWO: Wed
LBWO: Mon, Fri


and alternate there on...
Steady state cardio (Moderate to High Intesity) 30 mins following workouts...


Cardio will still be (HIIT) on: Tues / Thurs / Sat

Korry1
02-20-2007, 01:42 PM
Feb 20, 2007: Tuesday

Did HIIT cardio today...

Ate a meal 2 hours before cardio

Took 1 capsule of Lipo 6... 30 mins before cardio

25 min on stairmaster (Program 4 - Level 4)

2:30 mins warmup ----> 20 min intervals ----> 2:30 min cooldown

I achieved a HR of 170 - 180s! Thats 90 - 95% of my MAX HR!!!!

I then did 20 mins of steady state cardio on treadmill (Incline 8.0 speed 3.0)...
I reached a HR of 140s - 150s... My Target HR Range (65 - 75% ) is 153 - 163


thats about it...

I think I will use Lipo 6 about 30 mins before workout...





Currently: (sitting down, resting about 15 mins post workout: my HR is 100)

evrythng4JC7
02-20-2007, 02:29 PM
hey man, great work! keep it up!
its going to take time (i should listen to myself)
GOD BLESS
BE BLESSED THROUGH JESUS!
kyle

Korry1
02-20-2007, 02:58 PM
hey man, great work! keep it up!
its going to take time (i should listen to myself)
GOD BLESS
BE BLESSED THROUGH JESUS!
kyle



thanks for the kind words.... best of luck to ya!

Korry1
02-21-2007, 02:32 PM
took some Lipo-6...

3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums
3s x 10r Squats

Did 5 min warmup on stairmaster ~~ 50 calories

8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises

then followed by


30 min of stairmaster... hit HR of 140-150s... at the end hit 160s... feel
good...


15 min postworkout cardio afterwards: still feel really energetic... and happy... must be the Lipo-6... did I say I have an elevated mood... happy...

Korry1
02-21-2007, 03:04 PM
Checked my weight this morning... plus BF% via scale...

2/21/2007:

Weight: 246.5 lb
BF%: 35.5

Fat(lbs): 87.5075
LBM(lbs): 158.9925

=---------------------=

2/12/2007

Weight: 247.5 lb
BF%: 36.0

Fat(lbs): 89.1
LBM(lbs): 158.4

---------------------------

12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

-----------------------------------
Total change from last week (2/12----------> 2/21)

Weight: - 1.0 lbs
BF%: -0.5%
Fat(lbs): - 1.59lbs
LBM(lbs) : +0.5925 lbs

--------------------------------

Change from start of program (12/31 -----> 2/21)

Weight: -12.0 lbs
BF%: -2.0%
Fat(lbs): -9.43 lbs (yes!)
LBM(lbs): -2.57 lbs (oh noes!)

--------------------------------------------------------------------



Need to change macros from (P/C/F) 35/50/25 to 40/30/30....

and need to calculate new ratios from Katch-McArdle formula...

here we go...

Katch-McArdle Formula: (BMR based on LBM) =
370 + (21.6 x (LBM in kg))

Lets say my LBM is 158.9 lbs = 72.22 kg
BMR= 370 + (21.6 x 72.22)
........= 370 + 1559.952
........= 1929.952 ~~ 1950 cals

Activity Factor:
Sedentary (No Exercise):......................BMR x 1.2
Lightly Active (1-3 days/week):.............BMR x 1.375
Moderately Active (3-5 days/wk):..........BMR x 1.55
Very Active (6 - 7 days / week):..............BMR x 1.725
Extremely Active(2x a day!/labor job):..BMR x 1.9

TDEE (Total Daily Energy Expenditure) =
BMR x Activity Factor

I exercise 6 -7 days /week, so I would fall under the category of "very active"

***HOWEVER*** I have a desk job with little activity... do I subtract one level on the activity factory

TDEE = 1950 x 1.55 = 3022.5 ~~ 3025 calories

I want a 20% percent reduction in my calories for my caloric deficit...

Daily Calories = 3025 (1.00-0.20)
= 3025 *0.80
= 2420 calories... ~~ 2400 calories...

Now I would like to split that up in a (P/C/F) 40/30/30 macros...

so...

2400 * 0.40 = 960 calories from Protein / 4 = 240grams of Protein
2400 * 0.30 = 720 calories from Carbs / 4 = 180 grams of Carbs
2400 * 0.30 = 720 calories from Fats / 9 = 80 grams of Fats

If I have 5 meals a day, how much grams of P,C,F would I need in each meal?

240 / 5 = 48g P
180 / 5 = 36g C
080 / 5 = 16g F

however most of my carb intake, should be revolving around my workouts...
e.g. Pre Workout and Post Workout Nutrition...


thats it for now... will readjust in the future....

Korry1
02-22-2007, 12:19 PM
Wow... what a workout...

Took 1 Lipo-6 about 30 mins before workout...

Did HIIT cardio on stairmaster 25 mins, program 4 level 4 (2:30 warm up / 20 min intervals / 2:30 cool down) burned 350 calories... intensity: high! HR ~~ 160s - 170s throughout... I hit my max HR of 190 today during the last interval! I was sweating like I was a burning fire machine... literally soaked in sweat... even sweated in places I haven't sweat in that kind of intensity in 10 years (back of neck was literally raining sweat!) Yes nasty! but yes feel good!


After that I did steady state high intensity cardio on stair master for 20 mins... program 1 (manual course) level 2 - 3.. (readjusting throughout) hit my target heart rate goal of 150s - 160s...

then 5 min cool down on treadmill.. incline 2.5 / 2.5 mph...

steadystate stairmaster + treadmill cool down = burned 250 calories...

total calories 600 calories in 50 mins...

Korry1
02-22-2007, 05:33 PM
I think you will realize when you embark on this journey you will learn many things that will help you on your way to lose weight... here are some links and stickies to help you learn some more information to achieve your goal... I have read them and they have profoundly changed my opinion and outlook concerning weight loss, exercise, and nutrition...

you should read all the stickies in this losing fat subsection:

http://forum.bodybuilding.com/showthread.php?t=538637
http://forum.bodybuilding.com/showthread.php?t=301683
http://forum.bodybuilding.com/showthread.php?t=81315


and in the nutrition section:

http://forum.bodybuilding.com/showthread.php?t=492749
http://forum.bodybuilding.com/showthread.php?t=118083
http://forum.bodybuilding.com/showthread.php?t=272067

and in the exercise section:

http://forum.bodybuilding.com/showthread.php?t=747976
http://forum.bodybuilding.com/showthread.php?t=901853

and the workout section:
http://forum.bodybuilding.com/showthread.php?t=972440

about your body fat percentage, for now just estimate... later go find out for real...

try this online estimator:

http://www.fitwise.com/calculator.asp

go down to the table... click on the drag down box (the down arrow next to "blood pressure" and then you choose either YMCA method or Circumference method.. type in your measurements (please actually measure everything they ask you too... )

and remember this only an estimation...


and also you can use fitday as a guide for calories, fats, protein intake, etc...

www.fitday.com

and definitely remember these are estimations also (not written in stone!)

I personally just manually enter the information about my foods by reading the label on the package and "Add New Custom Food" button..


Hope this helps,
Korry



Saving this quote, so I can cut and paste later for people requesting info...

and here are some smilies:

Delete the space in between the first one to = the second one...
1. ; ) for ;)
2. : ) for :)
3. : ( for :(
4. :mad : for :mad:
5. :confused : for :confused:

Korry1
02-23-2007, 01:32 PM
Will workout later this evening...


and here are some more smilies:

Delete the space in between the first one to = the second one...
6. : o for :o
7. : D for :D

Korry1
02-23-2007, 05:40 PM
Did not workout today...


plan to workout tommorow...

UBWO + cardio (steadystate)

Korry1
02-24-2007, 11:37 AM
tough workout...


5 min warmup treadmill

12 x 75 x 1, 8 x 225 x 3, on Flies
12 x 75 x 1, 8 x 150 x 2, 6 x 137.5 x 1, on Reverse Flies
12 x 75 x 1, 8 x 200 x 3, on Lat Pull Downs
12 x 75 x 1, 8 x 225 x 2, 6 x 225 x 1 on Bench
12 x 75 x 1, 8 x 150 x 3, on Shoulder Press



Will do 30 min steady state cardio later this evening...

Korry1
02-24-2007, 08:10 PM
Did 25 min HIIT Cardio (stairmaster program 4 level 4 )

(2:30 min warm up / 20 min intervals / 2:30 min cool down)

additional 5 min cool down stairmaster...

EDIT: 10:25pm

Wt: 248.o lbs
BF: 34.5 %
Fat (lbs): 85.56
LBM (lbs): 162.44


Comments: maybe inaccurate... will check monday morning for a more accurate weigh in

Korry1
02-25-2007, 10:07 PM
Did not do cardio today... OFF

Tommorow's plan:

will do 25 min HIIT cardio on stairmaster (program 4 level 4)
(2:30 min warm up / 20:00 min intervals / 2:30 min cool down)


will follow with LBWO later that afternoon/evening:

PLANNED WORKOUT:

3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums
3s x 10r Squats

Did 5 min warmup on stairmaster ~~ 50 calories

8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises

Korry1
02-26-2007, 07:08 AM
Checked my weight this morning... plus BF% via scale...

2/26/2007:

Weight: 244.5 lbs
BF%: 35.5

Fat(lbs): 86.7975
LBM(lbs):157.725
-----------------------

2/21/2007:

Weight: 246.5 lb
BF%: 35.5

Fat(lbs): 87.5075
LBM(lbs): 158.9925

=---------------------=

12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

-----------------------------------
Total change from last week (2/21----------> 2/26)

Weight: - 2.0 lbs
BF%: + 0.0%
Fat(lbs): -0.71 lbs
LBM(lbs) : -1.29 lbs

--------------------------------

Change from start of program (12/31 -----> 2/26)

Weight: -14.0 lbs
BF%: -2.0%
Fat(lbs): -10.14 lbs (yes!)
LBM(lbs): -3.86 lbs (oh noes!)

--------------------------------------------------------------------


Comments:

Lean mass decreases and body fat decreases:

1. Lost body fat. good
2. Lost Lean mass. bad. small loss (3/10s or few more) no prob.
3. Eat more temp. Increase cals 100-200cals to stimulate metabolism
4. Continue current cardio and lifting routine.
5. Keep your nutrient ratios the same.



...I did not adhere to my diet this week... lol... I ate a lot of junk yesterday night... went crazy... will learn from this lesson hopefully and pay more attention to meeting my caloric goals... (ate 500 - 600 calories above my caloric goals, several days this week... and ate too many carbs.... and not enough protein...)

EDIT: Checked my weight / BF% again...

More smilies... continued from post 63 & 64:

8. : eek: for :eek:
9. : rolleyes: for :rolleyes:
10. : cool: for :cool:
11. : p: for :p:

Manuel73
02-26-2007, 08:45 AM
what's up man seems that a lot of sea people are trying to lose the fat....i just brought back to life my old FL journal, that being said i'll be here, and i'm glad you have lost weight.....and btw you are not the only one who ate a lot of junk food yesterday, i did too ....my family had my little niece birthday and as you can imagine the food wasn't very healthy either way i started today with my Keto diet and new routine.

congrats on your progress :D

*subscribed*

Korry1
02-26-2007, 11:11 AM
what's up man seems that a lot of sea people are trying to lose the fat....i just brought back to life my old FL journal, that being said i'll be here, and i'm glad you have lost weight.....and btw you are not the only one who ate a lot of junk food yesterday, i did too ....my family had my little niece birthday and as you can imagine the food wasn't very healthy either way i started today with my Keto diet and new routine.

congrats on your progress :D

*subscribed*

hey man... whats up... cool.. I will definitely check out your journal...

yeah went crazy with the junk yesterday... lol...

good luck on the keto... I might try that on last 3 - 4 weeks of my goal deadline...

have a good one..

Korry1
02-26-2007, 11:18 AM
Did HIIT cardio this morning stairmaster (program 4 level 4) for 20 minutes...

(2:30 min warm up / 15:00 min intervals / 2:30 min cool down)
Burned 275 calories... plan on LBWO this afternoon/evening...

HR 160 - 170s... MHR - 190...

Korry1
02-26-2007, 03:03 PM
Did 5 min warmup on treadmill

8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises

3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums

3s x 10r Squats

Manuel73
02-26-2007, 03:22 PM
Did 5 min warmup on treadmill

8 x 125 x 3, on Leg Extensions
8 x 125 x 3, on Leg Curls

3s x 30r Calf Raises

3s x 20r Crunches
3s x 20r Leg Raises
1s x 10r Ab Vacuums

3s x 10r Squats

do you do your squats at the end like you posted here???

Korry1
02-26-2007, 03:29 PM
do you do your squats at the end like you posted here???


yeah...

because they are just body weight squats... (meaning no barbell no weights)

(done in between forum posts and PWO shake sips... lol..)
-----------------------------
EDIT: Interesting info on carb cycling... (helpful info that later on may help)

Hi-Carb Day: (2500 Calories)
40% Protein x 2500 Calories = 1000 calories from protein (divided by ‘4’ = approx 250g)
45% Carbs x 2500 Calories = 11125 calories from carbs (approx 281g)
15% Fats x 2500 Calories = 375 calories from fats (approx 42g)



Low-Carb Day: (2500 Calories)
45% Protein x 2500 Calories = 1125calories from protein (approx 280g)
30% Carbs x 2500 Calories = 750 calories from carbs (approx 185g)
25% Fats x 2500 Calories = 500 calories from fats (approx 55g)


No-Carb Days: (2500 Calories)
45% Protein x 2500 Calories = 1125 calories from protein (approx 280g)
15% Carbs x 2500 Calories = 375 calories from carbs (94g)
40% Fats x 2500 Calories = 1000 calories from fats (approx 111g)

Manuel73
02-26-2007, 03:44 PM
yeah...

because they are just body weight squats... (meaning no barbell no weights)

(done in between forum posts and PWO shake sips... lol..)
-----------------------------
EDIT: Interesting info on carb cycling... (helpful info that later on may help)

Hi-Carb Day: (2500 Calories)
40% Protein x 2500 Calories = 1000 calories from protein (divided by ?4? = approx 250g)
45% Carbs x 2500 Calories = 11125 calories from carbs (approx 281g)
15% Fats x 2500 Calories = 375 calories from fats (approx 42g)



Low-Carb Day: (2500 Calories)
45% Protein x 2500 Calories = 1125calories from protein (approx 280g)
30% Carbs x 2500 Calories = 750 calories from carbs (approx 185g)
25% Fats x 2500 Calories = 500 calories from fats (approx 55g)


No-Carb Days: (2500 Calories)
45% Protein x 2500 Calories = 1125 calories from protein (approx 280g)
15% Carbs x 2500 Calories = 375 calories from carbs (94g)
40% Fats x 2500 Calories = 1000 calories from fats (approx 111g)

is there any reason why you don't use compound movements with weights for your leg routine like leg press, front or regular squats, etc????

Korry1
02-26-2007, 03:50 PM
is there any reason why you don't use compound movements with weights for your leg routine like leg press, front or regular squats, etc????


yeah.. lol... dont have a gym membership... using the fitness center here...

need to save up some cash and actually go get a gym membership...

Korry1
02-26-2007, 05:37 PM
is there any reason why you don't use compound movements with weights for your leg routine like leg press, front or regular squats, etc????



on further thought your absolutely right... I going to just buckle it down and go join a gym tommorow... thanks for the kick... to get me going in the right direction... lol... :D

now time to find my weight belt... and watch all my lifts go down... etc... switching to free weights...

will do barbell bench, barbell shoulder press, for compound exercises on UBWOs

rest will do... lat pull downs, butterflies, reverse delts, curls, and triceps...

for LBWO: will do Squats for compound exercises (will start off at a crazy low weight... since I have not done in many years... lol...) or Leg Press (may alternate days, even...)

rest will do: Leg extenstions, Leg Curls, Calf Raises seated, crunches, leg raises, ab vacuums...



Well thats all I can think of...

I definitely appreciate suggestions...

Thanks...

Korry1
02-26-2007, 08:28 PM
Now since I joined a gym... I have a new exercise program...

PLAN:
Generally...

Sunday ----- OFF or light cardio
Monday ----- UBWO (LBWO) -> Mod to High Intensity Cardio
Tuesday ---- HIIT Cardio
Wednesday-- LBWO (UBWO) -> Mod to High Intensity Cardio
Thursday---- HIIT Cardio
Friday------- UBWO (LBWO) -> Mod to High Intensity Cardio
Saturday---- HIIT Cardio


--Note: UBWO on monday for week 1... (parethesis) week 2... then repeat...

UBWO:
Barbell Bench Press:....185 x 8 x 3
Dumbell Flyes:............50e x 8 x 3
Barbell Shoulder Press: 115 x 8 x 3
Dumbell Curls..............30e x 8 x 3
Machine Reverse Flyes:150 x 8 x 3
Lat Pull Downs:...........200 x 8 x 3
Tricep Pull Downs..........70 x 8 x 3

------

LBWO:

Barbell Squats:........225 x 8 x 3
Barbell Deadlifts.......225 x 8 x 3
Leg Extensions........125 x 8 x 3
Leg Curls................125 x 8 x 3
Seated Calf Raises:....90 x 8 x 3
Standing Calf Raises:150 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:....................3s x 20r
Ab Vacuums:..................1s x 10r

-------


Well thats it for now...

Tommorow I will do LBWO... since todays was really lame... lol...

Korry1
02-27-2007, 09:46 AM
Well, I joined a gym yesterday, and today I went to go workout... lol...

:eek: I *did* do my leg workout yesterday.. :eek: lol.. so I told myself, what the hell I can do it again... aaaaaaaaaahhhhh no... dumb... dumb.. dumb...

my planned workout:

LBWO:

Barbell Squats:........225 x 8 x 3
Barbell Deadlifts.......225 x 8 x 3
Leg Extensions........125 x 8 x 3
Leg Curls................125 x 8 x 3
Seated Calf Raises:....90 x 8 x 3
Standing Calf Raises:150 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:....................3s x 20r
Ab Vacuums:..................1s x 10r


lol... didn't work out that way... at all...

ACTUAL:
:(

LBWO:

Barbell Squats:..........185 x 8 x 2
Barbell Deadlifts.........185 x 8 x 2
Leg Extensions............90 x 8 x 2
Leg Curls....................90 x 8 x 2
Seated Calf Raises:......90 x 8 x 2
Standing Calf Raises:....90 x 8 x 2
Crunches:.....................3s x 20r - did not do
Leg Raises:....................3s x 20r - did not do
Ab Vacuums:.................1s x 10r - did not do
:(

did do 30 mins of steady state cardio - moderate intensity - elliptical cross trainer.. MHR 161 Range 140s - 150s...
-----lol..

My legs are sore... and I can predict I will have difficulty walking this afternoon/evening...


for Friday I plan:

LBWO:
Barbell Squats:...........225 x 4 x 3*
Leg Press:.................180 x 8 x 3* ( 2 - 45 lb plates on each side)
Barbell Deadlifts..........225 x 4 x 3*
Leg Extensions.............90 x 8 x 3
Leg Curls.....................90 x 8 x 3
Seated Calf Raises:.......90 x 8 x 3
Standing Calf Raises:.....90 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:....................3s x 20r
Ab Vacuums:..................1s x 10r


for Tommorow (2/28/2007, Wednesday)

UBWO:
Barbell Bench Press:....135 x 8 x 3
Dumbell Flyes:............40e x 8 x 3
Barbell Shoulder Press: 95 x 8 x 3
Dumbell Curls..............20e x 8 x 3
Machine Reverse Flyes:125 x 8 x 3
Lat Pull Downs:............200 x 8 x 3
Tricep Pull Downs..........70 x 8 x 3

for Thursday and Saturday:

HIIT Cardio...
----

I am glad I finally got a gym membership... lets see how fast I can progress to my goals now...


* = Squats and LegPress will alternate between each other on 2 x / week... 1 x /week will be squats only... deadlift will be done... but no more than 5 reps max per set...

For example: If LBWO is scheduled that week for 1 day then squats... if LBWO is scheduled twice that week, then first day squats, second day leg press + deadlift....

Manuel73
02-27-2007, 09:53 AM
Well, I joined a gym yesterday, and today I went to go workout... lol...

:eek: I *did* do my leg workout yesterday.. :eek: lol.. so I told myself, what the hell I can do it again... aaaaaaaaaahhhhh no... dumb... dumb.. dumb...

my planned workout:

LBWO:

Barbell Squats:........225 x 8 x 3
Barbell Deadlifts.......225 x 8 x 3
Leg Extensions........125 x 8 x 3
Leg Curls................125 x 8 x 3
Seated Calf Raises:....90 x 8 x 3
Standing Calf Raises:150 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:....................3s x 20r
Ab Vacuums:..................1s x 10r


lol... didn't work out that way... at all...

ACTUAL:
:(

LBWO:

Barbell Squats:..........185 x 8 x 2
Barbell Deadlifts........185 x 8 x 2
Leg Extensions............90 x 8 x 2
Leg Curls.....................90 x 8 x 2
Seated Calf Raises:......90 x 8 x 2
Standing Calf Raises:...90 x 8 x 2
Crunches:.....................3s x 20r - did not do
Leg Raises:...................3s x 20r - did not do
Ab Vacuums:................1s x 10r - did not do
:(

did do 30 mins of steady state cardio - moderate intensity - elliptical cross trainer.. MHR 161 Range 140s - 150s...
-----lol..

My legs are sore... and I can predict I will have difficulty walking this afternoon/evening...


for Friday I plan:

LBWO:
Barbell Squats:...........225 x 4 x 3
Barbell Deadlifts.........225 x 4 x 3
Leg Extensions............ 90 x 8 x 3
Leg Curls......................90 x 8 x 3
Seated Calf Raises:.......90 x 8 x 3
Standing Calf Raises:....90 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:....................3s x 20r
Ab Vacuums:.................1s x 10r


for Tommorow (2/28/2007, Wednesday)
UBWO:
Barbell Bench Press:....135 x 8 x 3
Dumbell Flyes:............40e x 8 x 3
Barbell Shoulder Press: 95 x 8 x 3
Dumbell Curls..............20e x 8 x 3
Machine Reverse Flyes:125 x 8 x 3
Lat Pull Downs:............200 x 8 x 3
Tricep Pull Downs..........70 x 8 x 3

for Thursday and Saturday:

HIIT Cardio...
----

I am glad I finally got a gym membership... lets see how fast I can progress to my goals now...

i'm glad bro that you finally got your gym membership.....that been said deads and squats on the same day :eek: .....you really are trying to push yourself hard ;)

Korry1
02-27-2007, 03:29 PM
i'm glad bro that you finally got your gym membership.....that been said deads and squats on the same day :eek: .....you really are trying to push yourself hard ;)


__________________

Yeah I changed that on second thought...

* = Squats and LegPress will alternate between each other on 2 x / week... 1 x /week will be squats only... deadlift will be done... but no more than 5 reps max per set...

For example: If LBWO is scheduled that week for 1 day then squats... if LBWO is scheduled twice that week, then first day squats, second day leg press + deadlift....
__________________

Manuel73
02-28-2007, 08:15 AM
__________________

Yeah I changed that on second thought...

* = Squats and LegPress will alternate between each other on 2 x / week... 1 x /week will be squats only... deadlift will be done... but no more than 5 reps max per set...

For example: If LBWO is scheduled that week for 1 day then squats... if LBWO is scheduled twice that week, then first day squats, second day leg press + deadlift....
__________________

what is LBWO ???

anyways i thought you were kinda crazy for doing both the same day,lol....anyways the squats with leg press sounds good.....with the deads it's always better to do low reps anyways aim for strengh and power, in my good old days, i noticed that deads were helping developing my traps, lats, shoulders and grip, how i don't know but it was right infront of me to see....i always loved doing leg presses but sadly i have teh big butt, and frankly i don't want to look like a girl! lol :D

Korry1
02-28-2007, 11:13 AM
what is LBWO ???

anyways i thought you were kinda crazy for doing both the same day,lol....anyways the squats with leg press sounds good.....with the deads it's always better to do low reps anyways aim for strengh and power, in my good old days, i noticed that deads were helping developing my traps, lats, shoulders and grip, how i don't know but it was right infront of me to see....i always loved doing leg presses but sadly i have teh big butt, and frankly i don't want to look like a girl! lol :D


LBWO = Lower Body Work Out... UBWO = Upper Body Work Out...

I purposely put deads with leg press.... and squats by themselves... I think doing them altogether in the same day would result in total workout intensity meltdown! lol..

yeah, thats I why I will do no more than 5 reps with deadlifts....

as always thanks for the advice...

Korry1
02-28-2007, 11:15 AM
Today I did my UBWO:

PLANNED:

Barbell Bench Press:....135 x 8 x 3
Dumbell Flyes:............40e x 8 x 3
Barbell Shoulder Press: 95 x 8 x 3
Dumbell Curls..............20e x 8 x 3
Machine Reverse Flyes:125 x 8 x 3
Lat Pull Downs:............200 x 8 x 3
Tricep Pull Downs..........70 x 8 x 3

ACTUAL:

Barbell Bench Press:....155 x 8 x 3
Dumbell Flyes:............30e x 8 x 3
Barbell Shoulder Press: 95 x 8 x 3
Dumbell Curls..............30e x 8 x 3
Machine Reverse Flyes:100 x 8 x 3
Lat Pull Downs:............100 x 8 x 3
Tricep Pull Downs..........60 x 8 x 3
Forearm Gripper.............70 x 8 x 3

Followed by 30 min moderate cardio on elliptical cross trainer --Avg 140s - 150s MHR: 162

Comments:

Bench press was less dificult than I had expected... 155 lbs was not hard at all... I just had trouble with the balance... (wobbly)... PLAN: May increase to 160lbs

Dumbell Flyes - More difficult than I expected... balance again was a problem... lol..
PLAN: May increase to 40 lb dumbells

Barbell Shoulder Press... same thing as bench press... balance was a problem... and it was difficult as I expected... PLAN: Stay the same...

Dumbell Curls - interesting note that my right arm and little to moderate difficulty, however my left arm was having problems curling, because it is weaker.. PLAN: Stay the same

Machine Reverse Flyes - lol... was more difficult than I expected... PLAN: Stay the same

Lat Pull Downs - this was very disappointing... dont know even what to say... PLAN: Will increase to 110 next workout.

Tricep Pull Downs - ok.... PLAN: Stay the same... work on isolating triceps...

Forearm Gripper - ok PLAN: Increase to 2 - 45 lb plates...

....

tommorows workout... 25 min HIIT cardio...

Manuel73
02-28-2007, 07:54 PM
Today I did my UBWO:

PLANNED:

Barbell Bench Press:....135 x 8 x 3
Dumbell Flyes:............40e x 8 x 3
Barbell Shoulder Press: 95 x 8 x 3
Dumbell Curls..............20e x 8 x 3
Machine Reverse Flyes:125 x 8 x 3
Lat Pull Downs:............200 x 8 x 3
Tricep Pull Downs..........70 x 8 x 3

ACTUAL:

Barbell Bench Press:....155 x 8 x 3
Dumbell Flyes:............30e x 8 x 3
Barbell Shoulder Press: 95 x 8 x 3
Dumbell Curls..............30e x 8 x 3
Machine Reverse Flyes:100 x 8 x 3
Lat Pull Downs:............100 x 8 x 3
Tricep Pull Downs..........60 x 8 x 3
Forearm Gripper.............70 x 8 x 3

Followed by 30 min moderate cardio on elliptical cross trainer --Avg 140s - 150s MHR: 162

Comments:

Bench press was less dificult than I had expected... 155 lbs was not hard at all... I just had trouble with the balance... (wobbly)... PLAN: May increase to 160lbs

Dumbell Flyes - More difficult than I expected... balance again was a problem... lol..
PLAN: May increase to 40 lb dumbells

Barbell Shoulder Press... same thing as bench press... balance was a problem... and it was difficult as I expected... PLAN: Stay the same...

Dumbell Curls - interesting note that my right arm and little to moderate difficulty, however my left arm was having problems curling, because it is weaker.. PLAN: Stay the same

Machine Reverse Flyes - lol... was more difficult than I expected... PLAN: Stay the same

Lat Pull Downs - this was very disappointing... dont know even what to say... PLAN: Will increase to 110 next workout.

Tricep Pull Downs - ok.... PLAN: Stay the same... work on isolating triceps...

Forearm Gripper - ok PLAN: Increase to 2 - 45 lb plates...

....

tommorows workout... 25 min HIIT cardio...

i love how you say " i planed" and "actual" .....don't worry about your bench and lat pulldowns... eventually those lift wil go up....i'm a big fan of lou simmons and westside barbell powerlifters....those guys swear that in order to have a big bench three things must be done:

-work the middle back with a lot of rows any kind will do just need volume
- shoulders.....mostly from upright rows and military presses
- triceps strengh....a lot of close grip bench press, dips, and skull crushers

believe or not those things really help, for some reasons i never liked do triceps work and neglected my rows.....so i began to lift more and more the excercises listed above.....fast forward.....i gained over 50 pounds in my bench...yeap those things work.

Korry1
03-01-2007, 07:56 AM
i love how you say " i planed" and "actual" .....don't worry about your bench and lat pulldowns... eventually those lift wil go up....i'm a big fan of lou simmons and westside barbell powerlifters....those guys swear that in order to have a big bench three things must be done:

-work the middle back with a lot of rows any kind will do just need volume
- shoulders.....mostly from upright rows and military presses
- triceps strengh....a lot of close grip bench press, dips, and skull crushers

believe or not those things really help, for some reasons i never liked do triceps work and neglected my rows.....so i began to lift more and more the excercises listed above.....fast forward.....i gained over 50 pounds in my bench...yeap those things work.


LOL... yeah... I have not lifted with free weights in quite a while... :D (I can feel the soreness all over... had trouble sitting down yesterday... now have trouble moving my arms, shoulders, today.. lol)

great advise... I will add the:

Seated Cable Rows
Dips
and already doing barbell shoulder press...


so lets see who that goes... thanks again

Manuel73
03-01-2007, 08:27 AM
LOL... yeah... I have not lifted with free weights in quite a while... :D (I can feel the soreness all over... had trouble sitting down yesterday... now have trouble moving my arms, shoulders, today.. lol)

great advise... I will add the:

Seated Cable Rows
Dips
and already doing barbell shoulder press...


so lets see who that goes... thanks again

you are not alone in that department bro! i just killed myself with back and shoulders today, quite frankly is going to take a while for my body to adjust to the supersets thing, i really feel sored and tired.....but i think it's the right direction....i can feel the intensity of the workouts, many times i have a hard time catching my breath but it's all good....

don't worry in no time your body will adjust :)

Korry1
03-01-2007, 09:16 AM
you are not alone in that department bro! i just killed myself with back and shoulders today, quite frankly is going to take a while for my body to adjust to the supersets thing, i really feel sored and tired.....but i think it's the right direction....i can feel the intensity of the workouts, many times i have a hard time catching my breath but it's all good....

don't worry in no time your body will adjust :)



Yeah... I know... lol... it feels like I am doing this again, for the first time... lol...

Yeah, supersets are tough... I haven't even graduated to that level yet...

have a good one...

Korry1
03-01-2007, 09:17 AM
Did HIIT Cardio via Elliptical Crosstrainer....

20 min... no warmup... 5 min cool down... total calories... 300 burned

Heart Rate Range - 150s - 160s
MHR - 171


Comments:

I tried this elliptical crosstrainer for HIIT today...
1. Didn't have the stairmaster I was used to..
2. Intervals were 2:00 mins for work and rest, not 30 sec work and 45 sec rest...
3. I felt like quitting at minute 14... lol... but pushed myself to continue...
4. Will switch to treadmill intervals when I get in better shape...

Korry1
03-01-2007, 12:14 PM
Drive By Post...


I just updated my Bodyspace...


Check it out y'all...


Thanks,
Korry


gotta run... sea ya later...

Korry1
03-01-2007, 07:09 PM
i had to cancel the game, i was too busy so maybe next time i'll be able to play.....with the squats two things are fundamental spinal erectors and abs, the midsection must be as strong as possible to transfer the strengh fo the legs properly...that's why if you look at powerlifters :

-they wear thick wide belts/have big bellies= the wider the base the easier is to carry a weight!
-they train for lower back and abs to obtain a thick strong core with:

http://www.deepsquatter.com/strength/archives/ls03.htm

- hamstring excercises, the strong "hams" are mandatory if you want a big squat: leg curls, glute ham raises, stifflegged deads

-glutes are the other important group of this equation, if you squat beyond parallel, you should have noticed that the lower you ge most the GLUTES
come into play, so a lot of glutes excercises: sames as above but add hyperextensions and reverse HyperExt

volume trainig in squats is important....so no 5-6 sets of squats more like 3 warm up and 10 of work!

Hey...

thanks for the info...

lol.. If I lift squats this way ( 3 warm up and 10 of work) I will have devote an entire days of training for squats... lol... I know it will work... but trying to squeeze in the time will be difficult...

thanks again...


Well I think I will add hyperextensions and reverse hyperextensions (if the gym has a reverse hyperextension machine...)

I think the deads got the erector spinae muscles in check and I am currently do ab work on leg day... (may add some weights to it on a later date)
Currently doing leg curls for hams and will be doing leg press for hams too..


thanks!

Korry1
03-01-2007, 07:19 PM
for Friday I plan:

LBWO:
Barbell Squats:.............225 x 4 x 3
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......90 x 8 x 3
Hyperextensions..............3s x 10r
Reverse Hyperextensions*.3s x 10r
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r

*= if my gym has a reverse hyperextension machine...

for Monday I plan:

Barbell Bench Press:......165 x 8 x 3
Dumbell Flyes:..............40e x 8 x 3
Barbell Shoulder Press:....95 x 8 x 3
Dumbell Curls...............30e x 8 x 3
Machine Reverse Flyes:.100 x 8 x 3
Lat Pull Downs:............110 x 8 x 3
Tricep Pull Downs...........60 x 8 x 3
Forearm Gripper.............90 x 8 x 3
Cable Rows...................80 x 8 x 3
Dips..................................3s x 5

--------------------------------------------

thats it for now, folks...

Korry1
03-02-2007, 02:07 PM
I had to split my workout today....


Morning:

PLANNED:

LBWO:
Barbell Squats:.............225 x 4 x 3
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......90 x 8 x 3
Hyperextensions..............3s x 10r
Reverse Hyperextensions*.3s x 10r
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r

*= if my gym has a reverse hyperextension machine...



Actual

Morning:

Squat: 185 x 8 x 3
Hyperextensions: 3s x 10r
Back Machine: 60 x 8 x 3


Afternoon/Evening:
(planned)

Barbell Squats:.............185 x 8 x 3
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......90 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r


actual:

Barbell Squats:.............185 x 8 x 1 (parallel squat) 185 x 4 x 4 (ATG)
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......70 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r


Did moderate intensity cardio... 30 min elliptical crosstrainer... HR (140s-150s) MHR: 152
5 min cool down... total calories= 500 burned...



BTW today is Texas Independence Day! :D

Yeee-haaw!

Manuel73
03-02-2007, 06:15 PM
Hey...

thanks for the info...

lol.. If I lift squats this way ( 3 warm up and 10 of work) I will have devote an entire days of training for squats... lol... I know it will work... but trying to squeeze in the time will be difficult...

thanks again...


Well I think I will add hyperextensions and reverse hyperextensions (if the gym has a reverse hyperextension machine...)

I think the deads got the erector spinae muscles in check and I am currently do ab work on leg day... (may add some weights to it on a later date)
Currently doing leg curls for hams and will be doing leg press for hams too..


thanks!

there's a way you can do the work in 25 min tops, look my journal for the explanation :)


for Friday I plan:

LBWO:
Barbell Squats:.............225 x 4 x 3
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......90 x 8 x 3
Hyperextensions..............3s x 10r
Reverse Hyperextensions*.3s x 10r
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r

*= if my gym has a reverse hyperextension machine...

for Monday I plan:

Barbell Bench Press:......165 x 8 x 3
Dumbell Flyes:..............40e x 8 x 3
Barbell Shoulder Press:....95 x 8 x 3
Dumbell Curls...............30e x 8 x 3
Machine Reverse Flyes:.100 x 8 x 3
Lat Pull Downs:............110 x 8 x 3
Tricep Pull Downs...........60 x 8 x 3
Forearm Gripper.............90 x 8 x 3
Cable Rows...................80 x 8 x 3
Dips..................................3s x 5

--------------------------------------------

thats it for now, folks...


I had to split my workout today....


Morning:

PLANNED:

LBWO:
Barbell Squats:.............225 x 4 x 3
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......90 x 8 x 3
Hyperextensions..............3s x 10r
Reverse Hyperextensions*.3s x 10r
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r

*= if my gym has a reverse hyperextension machine...



Actual

Morning:

Squat: 185 x 8 x 3
Hyperextensions: 3s x 10r
Back Machine: 60 x 8 x 3


Afternoon/Evening:
(planned)

Barbell Squats:.............185 x 8 x 3
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......90 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r


actual:

Barbell Squats:.............185 x 8 x 1 (parallel squat) 185 x 4 x 4 (ATG)
Leg Extensions.............. 90 x 8 x 3
Leg Curls.......................90 x 8 x 3
Seated Calf Raises:.........90 x 8 x 3
Standing Calf Raises:.......70 x 8 x 3
Crunches:......................3s x 20r
Leg Raises:.....................3s x 20r
Ab Vacuums:...................1s x 10r


Did moderate intensity cardio... 30 min elliptical crosstrainer... HR (140s-150s) MHR: 152
5 min cool down... total calories= 500 burned...



BTW today is Texas Independence Day! :D

Yeee-haaw!

500 calories! , you beat me today with the fat burning :mad:...jk/:p.........8 sets of work during the day is good!

btw congrats with the texas independence day!!

Korry1
03-03-2007, 12:43 AM
there's a way you can do the work in 25 min tops, look my journal for the explanation :)





500 calories! , you beat me today with the fat burning :mad:...jk/:p.........8 sets of work during the day is good!

btw congrats with the texas independence day!!

thanks... so I guess 3 warmup sets and then 10 work sets of 4 - 5 reps, ok for squat?

Manuel73
03-03-2007, 06:15 AM
thanks... so I guess 3 warmup sets and then 10 work sets of 4 - 5 reps, ok for squat?

135 is a good weight to start try to do between 12-15 reps with the warmup, to fill your legs with as much blood as you can....185 is a great weight to start...the ideal number of reps is 10 ,but i think you can get away with 8 reps, try this for at least 16 weeks and you will be amazed with the results my friend....i tell you you won't regret it

pd. incorporate at least 3-4 sets of leg curls in the mix for balance, if you want you can do the curls in a different day....it depends how much time you have

take pics and measurements of your legs before you start so you can really see the difference....6 years ago i did this for the first time my quads were 25 1/4.....16 weeks later...27 1/4! a 2 inch gain! no bs my friend.

Korry1
03-03-2007, 10:42 AM
135 is a good weight to start try to do between 12-15 reps with the warmup, to fill your legs with as much blood as you can....185 is a great weight to start...the ideal number of reps is 10 ,but i think you can get away with 8 reps, try this for at least 16 weeks and you will be amazed with the results my friend....i tell you you won't regret it

pd. incorporate at least 3-4 sets of leg curls in the mix for balance, if you want you can do the curls in a different day....it depends how much time you have

take pics and measurements of your legs before you start so you can really see the difference....6 years ago i did this for the first time my quads were 25 1/4.....16 weeks later...27 1/4! a 2 inch gain! no bs my friend.



Thanks...


Sounds good... will try on wednesday...

(reps x weights x sets)

12 x 135 x 3, then 8 x 185 x 10 sets... wow... my legs are sure gonna be sore on thursday lol... :eek:

was wondering If in between the sets of squats I could "circuit in" some other lifts like leg curls, seated and standing calf raises, hyperextensions, or should I just devote the entire time to squats, then do the other lifts...

Will take measurements next week...

thanks!


EDIT: Never Mind... I read Charles Poliquin's article...

Korry1
03-03-2007, 12:47 PM
Checked out the German Volume Training by Charles Poliquin article on bodybuilding.com.... may switch to that program... losing fat is my priority... but, I sure wouldn't mind retaining/and/or gaining LBM while I am at it!...

http://www.bodybuilding.com/fun/luis13.htm


"The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise."


the split he recommends is:

Day 1 - Chest & Back
Day 2 - Legs & Abs
Day 3 - Off
Day 4 - Arms & Shoulders
Day 5 - Off

I think I will do it a little like this:

Day 1 - Chest & Back
Day 2 - HIIT Cardio
Day 3 - Legs & Abs
Day 4 - HIIT Cardio
Day 5 - Arms & Shoulders
Day 6 - HIIT Cardio
Day 7 - Off


Bold Exercises are High Volume lifts... non bold exercises are supplementary lifts
(Sets x Reps x Weight) BW= body weight

Day 1 - Monday - Chest & Back

Barbell Bench Press - 10 x 10 x 135
Cable Rows - 10 x 10 x 60
Dumbbell Flies - 3 x 10 x 30e
Deadlifts - 3 x 5 x 185
Hyperextensions - 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 80


Day 2 - Tuesday - HIIT Cardio


Day 3 - Wednesday - Legs & Abs

Barbell Squats 10 x 10 x 135
Leg Extensions 3 x 10 x 90
Leg Curls 3 x 10 x 90
Seated Calf Raises 3 x 10 x 90
Crunches: 3 x 20 x BW
Leg Raises: 3 x 20 x BW
Ab Vacuums: 1 x 10 x 10seconds


Day 4 - Thursday - HIIT Cardio

Day 5 - Friday - Arms & Shoulders

Barbell Shoulder Press: 10 x 10 x 70
Dumbbell Curls: 3 x 10 x 25e
Tricep Pull Downs: 3 x 10 x 60
Forearm Gripper: 3 x 10 x 90
Dumbbell Lateral Raises: 3 x 10 x 10e
Seated Rows Machine: 3 x 10 x 50
Dips - "as many as I can attempt" 3 x 1-3 x BW

Day 6 - Saturday - HIIT Cardio

Day 7 - Sunday - OFF or light to moderate cardio

-------------


Note: After every weighting training session... 30 mins of moderate intensity cardio.. either right after lifting or later that evening...

EDIT NOTE: Once I can do a weight for 10 sets and 10 reps with ease then bump up weight 5% for next time (min upgrade 5 lbs)

Korry1
03-03-2007, 01:58 PM
Finished HIIT Cardio for today...

Stairmaster Program 4 level 4 ...

25min (2:30 warmup / 20 min intervals / 2:30 cool down)

HRR~~ 150s - 160s

MHR ~~180s

Korry1
03-04-2007, 06:45 PM
OFF...


slept in... did not exercise today...

will go full speed for tommorow...

Day 1 - Monday - Chest & Back

Barbell Bench Press - 10 x 10 x 135
Cable Rows - 10 x 10 x 60
Dumbbell Flies - 3 x 10 x 30e
Deadlifts - 3 x 5 x 185
Hyperextensions - 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 80

Manuel73
03-05-2007, 09:04 AM
OFF...


slept in... did not exercise today...

will go full speed for tommorow...

Day 1 - Monday - Chest & Back

Barbell Bench Press - 10 x 10 x 135
Cable Rows - 10 x 10 x 60
Dumbbell Flies - 3 x 10 x 30e
Deadlifts - 3 x 5 x 185
Hyperextensions - 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 80

c'mon korry you are not serious.....

10 sets bbench press+10sets cable rows+deadlifts= you pass out :eek:

don't take me wrong i'm glad you're giving german volume training a shot but quite frankly seems a lot of work for a single workout session....then i could be wrong....if you have the stamina to do all that work....well then go for it.

Korry1
03-05-2007, 09:37 AM
c'mon korry you are not serious.....

10 sets bbench press+10sets cable rows+deadlifts= you pass out :eek:

don't take me wrong i'm glad you're giving german volume training a shot but quite frankly seems a lot of work for a single workout session....then i could be wrong....if you have the stamina to do all that work....well then go for it.


just found out today... :eek: :D detailed post to follow...

Korry1
03-05-2007, 09:39 AM
LOL...

thought that was a good title for today's workout... alright folks... here we go...

PLANNED:

Day 1 - Monday - Chest & Back

Barbell Bench Press - 10 x 10 x 135
Cable Rows - 10 x 10 x 60
Dumbbell Flies - 3 x 10 x 30e
Deadlifts - 3 x 5 x 185
Hyperextensions - 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 80

Actual:

Barbell Bench Press - 10 x 10 x 135
Cable Rows - 4 x 10 x 60, 2 x 10 x 80, 4 x 10 x 100
Dumbbell Flies - 1 x 10 x 30e, 1 x 10 x 40e, 1 x 10 x 45e
Deadlifts - 3 x 5 x 205
Hyperextensions: 3 x 10 x BW
Lat Pull Downs - 1 x 10 x 80, 1 x 10 x 100, 1 x 10 x 110


Took me 1hr15mins to complete
----------

Comments:
Well, I decided to up the weight a little on the auxillary (supplementary) lifts, because I was only doing 3 sets of them... lol...

1. Barbell Bench Press -- was ok... until the 5th set where I started to lose steam... 6th set was unable to complete, therefore I had to "split 6th" set in 5 reps each with a little break in between.... Interestingly I blasted through 7th and 8th set with some new found energy lol... (probably neural adaptions..) 9th starting to get sluggish... and then had to split the 10th set too... Also I should have went with my gut feeling... I timed 60 sec breaks in between 9th and 10th set and I wanted to wait a little longer... anyone have any comments/suggestions on this? I will probably increase 5lbs next week

2. Cable Rows - wanted to push myself... I had intially planned this to be more conservative, but I did not feel like it was intense enough, therefore I increased the weights. I will start with 100lbs next week

3. Dumbbell Flies - Felt 30e was too easy... 40e felt ok... 45e was the intensity I was looking for... will stick with 45e next week

4. Deadlifts - lol... someone was doing deadlifts using 205lbs, and I said to myself... who the heck wants to put in the work in setting up your own deadlift bar... (racking the weights, removing safety bars from squat / power rack, etc..) :) lol... did one set and the other guy worked in a set too, and then racked up the weight... ended up doing all the work anyway... :( I felt it was a good intensity... but I *know* in the back of my brain I can do more... Will move to 225lbs next week for deadlifts...

5. Hyperextensions - lol... the only planned exercise that was actually unchanged... looking forward to delayed onset muscle weakness this week... because I did this exercise right after deadlifts! :eek: lol... I hope I can squat well tommorow... lol... :D

6. Lat Pull Downs- I think 110lbs is producing a good intensity for me... may increase 10lbs next week to 120lbs...


Hopefully will do 30 min low-moderate intensity cardio this evening...



thats it folks... guess what tommorow is... LEG AND ABS DAY:

PLANNED:

Barbell Squats 10 x 10 x 135
Leg Extensions 3 x 10 x 90
Leg Curls 3 x 10 x 90
Seated Calf Raises 3 x 10 x 90
Crunches: 3 x 20 x BW
Leg Raises: 3 x 20 x BW
Ab Vacuums: 1 x 10 x 10seconds

Korry1
03-05-2007, 09:46 AM
I gotta run :eek: I have lots of work to do... but little time... :(

Korry1
03-05-2007, 03:27 PM
Checked my weight this afternoon... plus BF% via scale...

-----------------------

3/5/2007:

Weight: 246.5 lb
BF%: 35.0

Fat(lbs): 86.275
LBM(lbs): 160.225

-----------------------
2/26/2007:

Weight: 244.5 lbs
BF%: 35.5

Fat(lbs): 86.7975
LBM(lbs):157.725
-----------------------

12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

-----------------------------------
Total change from last week (2/26----------> 3/5)

Weight: + 2.0 lbs
BF%: - 0.5%
Fat(lbs): -0.5225 lbs
LBM(lbs) : +2.5 lbs

--------------------------------

Change from start of program (12/31 -----> 3/5)

Weight: -12.0 lbs
BF%: -2.5%
Fat(lbs): -10.6625 lbs (yes!)
LBM(lbs): -1.3375 lbs (oh noes!)

--------------------------------------------------------------------

Comments:

Little/No change in Fat... Increased LBM...

Lean mass increases and body fat stays the same:

1. Good job on LBM
2. Need to increase cardios... same calories intake.

Korry1
03-05-2007, 05:33 PM
Did 30 min low to moderate intensity cardio... stairmaster level 2 manual... burned 350 calories... HRR 140s MHR 160



lol... can feel some back & chest soreness... wonder if will last for a couple of days...

Manuel73
03-06-2007, 05:32 AM
LOL...

thought that was a good title for today's workout... alright folks... here we go...

PLANNED:

Day 1 - Monday - Chest & Back

Barbell Bench Press - 10 x 10 x 135
Cable Rows - 10 x 10 x 60
Dumbbell Flies - 3 x 10 x 30e
Deadlifts - 3 x 5 x 185
Hyperextensions - 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 80

Actual:

Barbell Bench Press - 10 x 10 x 135
Cable Rows - 4 x 10 x 60, 2 x 10 x 80, 4 x 10 x 100
Dumbbell Flies - 1 x 10 x 30e, 1 x 10 x 40e, 1 x 10 x 45e
Deadlifts - 3 x 5 x 205
Hyperextensions: 3 x 10 x BW
Lat Pull Downs - 1 x 10 x 80, 1 x 10 x 100, 1 x 10 x 110


Took me 1hr15mins to complete
----------

Comments:
Well, I decided to up the weight a little on the auxillary (supplementary) lifts, because I was only doing 3 sets of them... lol...

1. Barbell Bench Press -- was ok... until the 5th set where I started to lose steam... 6th set was unable to complete, therefore I had to "split 6th" set in 5 reps each with a little break in between.... Interestingly I blasted through 7th and 8th set with some new found energy lol... (probably neural adaptions..) 9th starting to get sluggish... and then had to split the 10th set too... Also I should have went with my gut feeling... I timed 60 sec breaks in between 9th and 10th set and I wanted to wait a little longer... anyone have any comments/suggestions on this? I will probably increase 5lbs next week

go with your gut feelings, if you need more rest to complete the sets then take them....60sec rest for GVT is fairly short....more like 1.5-2 min you still going to achive hipertrophy.....try to complete the 10/10 scheme with the planned rest before going up with the weight :)


Checked my weight this afternoon... plus BF% via scale...

-----------------------

3/5/2007:

Weight: 246.5 lb
BF%: 35.0

Fat(lbs): 86.275
LBM(lbs): 160.225

-----------------------
2/26/2007:

Weight: 244.5 lbs
BF%: 35.5

Fat(lbs): 86.7975
LBM(lbs):157.725
-----------------------

12/31/2006

Wt: 258.5 lbs
BF: 37.5%

Fat(lbs): 96.9375
LBM(lbs): 161.5625

-----------------------------------
Total change from last week (2/26----------> 3/5)

Weight: + 2.0 lbs
BF%: - 0.5%
Fat(lbs): -0.5225 lbs
LBM(lbs) : +2.5 lbs

--------------------------------

Change from start of program (12/31 -----> 3/5)

Weight: -12.0 lbs
BF%: -2.5%
Fat(lbs): -10.6625 lbs (yes!)
LBM(lbs): -1.3375 lbs (oh noes!)

--------------------------------------------------------------------

Comments:

Little/No change in Fat... Increased LBM...

Lean mass increases and body fat stays the same:

1. Good job on LBM
2. Need to increase cardios... same calories intake.

if you lost LBM maybe you need to increase a little more you protein intake....and that change in the BF is still a loss of fat so congrats :D

Korry1
03-06-2007, 09:35 AM
go with your gut feelings, if you need more rest to complete the sets then take them....60sec rest for GVT is fairly short....more like 1.5-2 min you still going to achive hipertrophy.....try to complete the 10/10 scheme with the planned rest before going up with the weight :)



if you lost LBM maybe you need to increase a little more you protein intake....and that change in the BF is still a loss of fat so congrats :D



Yeah, your right on the resting time thing... lol... I think you'll find todays workout funny... :D


Thanks for the advice... I lost LBM in Jan due to incorrect calorie intake and cardio myths... currently this week compared to last week I gained LBM...

Korry1
03-06-2007, 09:36 AM
LOL...

remember the awesome workout I had yesterday... yeah... well did I forget to tell you that my back is really, really SORE!... lol... so is my chest, but my back is a lot more sore...


and guess what I planned to do today... lol SQUATS.... well... someone should have told that ,............


a SORE BACK + SQUATS = PAIN!!! lol....

well, lets go through this...

------------

PLANNED:

Barbell Squats 10 x 10 x 135
Leg Extensions 3 x 10 x 90
Leg Curls 3 x 10 x 90
Seated Calf Raises 3 x 10 x 90
Crunches: 3 x 20 x BW
Leg Raises: 3 x 20 x BW
Ab Vacuums: 1 x 10 x 10seconds

ACTUAL: (so far)

Barbell Squats 6 x 10 x 135 (ATG)
Leg Extensions 3 x 10 x 90
Leg Curls 3 x 10 x 90
Seated Calf Raises 3 x 10 x 90
Crunches: 3 x 20 x BW
Leg Raises: 3 x 20 x BW

----------------

Comments:

Will complete additional 4 sets of barbell squats and 1 set of Ab Vacuums + 30 min light cardio this evening... lol...

1. Barbell Squats: My back is really sore and doing squats even at light weights was a serious pain in the lower back... lol... last couple of sets could not complete 10 reps... had to split the sets because my back was on fire.... (very dull pain, not sharp pain...)
Hopefully will complete the rest of sets this evening... May move Leg and Abs workout on Wednesday instead of Tuesday... or hopefully I will get used to this...

2. Rest of exercises - appropriate intensity, will continue next week... perhaps add 5 more reps to the Ab work...

Manuel73
03-06-2007, 10:38 AM
LOL...

remember the awesome workout I had yesterday... yeah... well did I forget to tell you that my back is really, really SORE!... lol... so is my chest, but my back is a lot more sore...

comments:

Will complete additional 4 sets of barbell squats and 1 set of Ab Vacuums + 30 min light cardio this evening... lol...

1. Barbell Squats: My back is really sore and doing squats even at light weights was a serious pain in the lower back... lol... last couple of sets could not complete 10 reps... had to split the sets because my back was on fire.... (very dull pain, not sharp pain...)
Hopefully will complete the rest of sets this evening... May move Leg and Abs workout on Wednesday instead of Tuesday... or hopefully I will get used to this...

2. Rest of exercises - appropriate intensity, will continue next week... perhaps add 5 more reps to the Ab work...

we carefull with your lower back Korry.....that's the way i injured mine :(......it's not the best option for u to do 10 sets f squats the day after you blasted your back with rows and deads....change the dates....if you performed deads yesterday, do your squats on wednesday allow your back at least 48hrs of rest for recovery, it'll work better for u and your body :)

Korry1
03-06-2007, 12:58 PM
we carefull with your lower back Korry.....that's the way i injured mine :(......it's not the best option for u to do 10 sets f squats the day after you blasted your back with rows and deads....change the dates....if you performed deads yesterday, do your squats on wednesday allow your back at least 48hrs of rest for recovery, it'll work better for u and your body :)

Thats what I'm thinking... ok cool... next week Leg & Abs will be on Wednesday... and HIIT Cardio on Tuesday...

Korry1
03-06-2007, 01:07 PM
2:00PM Progress Note
-------------

did Ab Vacuums

Finished the 4 sets of squats left over... lol... Blasted through the first set... 2nd set gave me problems... 3rd was a nightmare... waited 5 mins... then blasted through the 4th set.... (Need to follow my gut and wait longer in between sets...)

did 30 mins of *low* intensity cardio... lol... HRR 130s MHR 150

Comments:

Definitely moving leg and abs workout next week to Wednesday... this whole day after chest and back, I have had a sore back and chest... more back > chest... lol... my legs are already a little sore.... I wonder how sore they are gonna be tommorow...


Motivation: I felt like giving up after the 6th set... and saying to myself... "aahh this is good enough.... just forget about it..." but I decided to go back to the gym during lunch because I want to finish what I started... I looked in the mirror and was not happy with what I saw... giving up on light weight squats, giving up on working out... giving up on myself... I told myself I dont want to be a quitter... I just pushed myself... to the point where I was literally out-of-breath.... however, after I finished my last set of squats... I decided to do low intensity cardio... I figured I blasted my legs enough for today... :)

Korry1
03-07-2007, 08:50 AM
LOL...

my legs are sore as heck... they are like jello... lol...

Forced myself to HIIT cardio today... was tough...

5 min warmup...

20 min intervals.... Elliptical Crosstrainer... burned about 250 cals...
HRR 140-150s MHR 169 (Legs were burning up... probably due to the squat workout previously)

40 min Steady State Low Intensity Cardio... HRR 130-140s burned 350 cals


total cals burned 600...

lol...

Comments:

Well, HIIT cardio kicked my butt... lol... I am having trouble sitting down and getting up from chairs.... I tried to squat, just for kicks, and cant even make it down parallel, my legs just "give in"... everytime I tried to extend my lower leg, my thigh gets really sore... lol...

Tommorow's Plan:

Day 5 - Thursday - Arms & Shoulders

Barbell Shoulder Press: 10 x 10 x 70
Dumbbell Curls: 3 x 10 x 25e
Tricep Pull Downs: 3 x 10 x 60
Forearm Gripper: 3 x 10 x 90
Dumbbell Lateral Raises: 3 x 10 x 10e
Seated Rows Machine: 3 x 10 x 50
Dips - "as many as I can attempt" 3 x 1-3 x BW

Manuel73
03-07-2007, 03:51 PM
2:00PM Progress Note
-------------

did Ab Vacuums

Finished the 4 sets of squats left over... lol... Blasted through the first set... 2nd set gave me problems... 3rd was a nightmare... waited 5 mins... then blasted through the 4th set.... (Need to follow my gut and wait longer in between sets...)

did 30 mins of *low* intensity cardio... lol... HRR 130s MHR 150

Comments:

Definitely moving leg and abs workout next week to Wednesday... this whole day after chest and back, I have had a sore back and chest... more back > chest... lol... my legs are already a little sore.... I wonder how sore they are gonna be tommorow...

it will make things easier for your body to recover ;)



Motivation: I felt like giving up after the 6th set... and saying to myself... "aahh this is good enough.... just forget about it..." but I decided to go back to the gym during lunch because I want to finish what I started... I looked in the mirror and was not happy with what I saw... giving up on light weight squats, giving up on working out... giving up on myself... I told myself I dont want to be a quitter... I just pushed myself... to the point where I was literally out-of-breath.... however, after I finished my last set of squats... I decided to do low intensity cardio... I figured I blasted my legs enough for today... :)

Be patient bro.....good things happens for the ones who fight for what they believe is right :)


LOL...

my legs are sore as heck... they are like jello... lol...

Forced myself to HIIT cardio today... was tough...

5 min warmup...

20 min intervals.... Elliptical Crosstrainer... burned about 250 cals...
HRR 140-150s MHR 169 (Legs were burning up... probably due to the squat workout previously)

40 min Steady State Low Intensity Cardio... HRR 130-140s burned 350 cals


total cals burned 600...

lol...

Comments:

Well, HIIT cardio kicked my butt... lol... I am having trouble sitting down and getting up from chairs.... I tried to squat, just for kicks, and cant even make it down parallel, my legs just "give in"... everytime I tried to extend my lower leg, my thigh gets really sore... lol...

[/B]

hahahahaha......GVT....i told you ;)....i'm glad your pushing yourself hard, but be smart in how much you push your body :)

Korry1
03-07-2007, 09:35 PM
it will make things easier for your body to recover ;)



Be patient bro.....good things happens for the ones who fight for what they believe is right :)



hahahahaha......GVT....i told you ;)....i'm glad your pushing yourself hard, but be smart in how much you push your body :)


LOL... did I tell you my legs are sore...


my back isn't as sore as yesterday, but a little sore today...

my legs... forget-about-it... they are *still* sore as heck!

having trouble sitting, getting up, walking... lol... is this a good thing? lol

Manuel73
03-08-2007, 04:53 AM
LOL... did I tell you my legs are sore...


my back isn't as sore as yesterday, but a little sore today...

my legs... forget-about-it... they are *still* sore as heck!

having trouble sitting, getting up, walking... lol... is this a good thing? lol

don't worry about the pain, your body will get used to it....in time:D.......the only thing is it would be wise not to do HIIT today for cardio, maybe a mild walk on the treadmill with a 10% incline nothing hard, to allow teh legs to recover....if you push them today it will be counterproductive ;)

Korry1
03-08-2007, 09:33 AM
don't worry about the pain, your body will get used to it....in time:D.......the only thing is it would be wise not to do HIIT today for cardio, maybe a mild walk on the treadmill with a 10% incline nothing hard, to allow teh legs to recover....if you push them today it will be counterproductive ;)


Thanks... gonna take it easy on the cardio today... go light intensity after my weight session...


lol... I overslept today! :o

gonna go lift in the afternoon...

gotta run...

Korry1
03-08-2007, 04:50 PM
Took day off today....


No HIIT....

No lifting...



Will do Arms & Shoulders Tommorow... (or maybe late night tonight)

PLANNED:

Day 6 - Friday - Arms & Shoulders
Barbell Shoulder Press: 10 x 10 x 70
Dumbbell Curls: 3 x 10 x 25e
Tricep Pull Downs: 3 x 10 x 60
Forearm Gripper: 3 x 10 x 90
Dumbbell Lateral Raises: 3 x 10 x 10e
Seated Rows Machine: 3 x 10 x 50
Dips - "as many as I can attempt" 3 x 1-3 x BW

Korry1
03-08-2007, 04:52 PM
lol...


Eating unhealthy today and last couple of days... lol... need to put my foot down and get back on track with diet....

:(

Manuel73
03-09-2007, 04:26 AM
lol...


Eating unhealthy today and last couple of days... lol... need to put my foot down and get back on track with diet....

:(


:mad::mad::mad:................

Korry1
03-10-2007, 03:46 PM
:mad::mad::mad:................


lol...


weekend is kinda messed up, too :(


definitely back on track monday.....

Korry1
03-10-2007, 03:48 PM
March 9th, 2007:

OFF....


March 10th, 2007:

HIIT cardio Stairmaster... 25 min (2:30 min warmup / 20 min intervals / 2:30 cool down)

Korry1
03-11-2007, 11:58 AM
CORRECTION: March 10th, 2007:
Rest


March 11th, 2007, Sunday:

I had a bad week... lol... last 4 days... off diet...

HIIT cardio Stairmaster... 25 min (2:30 min warmup / 20 min intervals / 2:30 cool down).... HRR 150s MHR 170s... Calories : 300...

Low Intensity Steady State (LISS): 30 min.... level 2... burned 250 calories...


Tommorow March 12th, 2007: (MONDAY)

Planned:


Barbell Bench Press - 10 x 10 x 135
Cable Rows - 10 x 10 x 100
Dumbbell Flies - 3 x 10 x 45e
Deadlifts - 3 x 5 x 225
Hyperextensions: 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 110

-------

possible:

Shoulder Press 10 x 10 x 65
Dumbbell Curls 3 x 10 x 30
Tricep Pulldowns 3 x 10 x 60
Forearm Gripper: 3 x 10 x 90
Dumbbell Lateral Raises: 3 x 10 x 10e
Seated Rows Machine: 3 x 10 x 50
Dips - "as many as I can attempt" 3 x 1-3 x BW

Reason... skipped arms & shoulders workout last friday...

Korry1
03-12-2007, 04:32 PM
Hoping to make this week productive compared to last weeks... lol...

Did Chest and Back today...


Planned:


Barbell Bench Press - 10 x 10 x 135
Cable Rows - 10 x 10 x 100
Dumbbell Flies - 3 x 10 x 45e
Deadlifts - 3 x 5 x 225
Hyperextensions: 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 110


Actual:

Barbell Bench Press - 8 x 10 x 135*
Cable Rows - 2 x 10 x 100, 6 x 10 x 110*
Dumbbell Flies - 1 x 10 x 45e, 1 x 10 x 50e, 1 x 10 x 55e
Deadlifts - 1 x 5 x 225, 2 x 5 x 245
Hyperextensions: 3 x 10 x BW
Lat Pull Downs - 3 x 10 x 110

------------

Comments:

* Ran out of time... had to go run errands... I figure 8 sets will be good enough...

Barbell Bench Press: Had some sticky points, but no split sets... worked all the through, except for the last 2 sets where I did 9 reps and then 1 rep after a few seconds break on the 7th set...I did 8 reps... then did 2 reps after a 45 sec break on the 8th set... a big improvement from last week....

Cable Rows: Bumped up 10lbs... back was doing fairly well... I guess that intense workout last week did some wonders... had to bump up to 110lbs because I was not getting enough intensity at 100lbs...

Dumbbell Flies: I feel like I have improved in this exercise from last week... 45e was easy, 50e was moderately intense, and 55e was tough... I think I will stick with 55e, because since I am working a muscle group once a week, I feel its important to hit with a good amount of intensity...

Deadlifts: Now this surprised me the most... remember a couple of weeks ago when I was having trouble with 185.... I bumped up to 225 lbs and seemed moderately intense... I then bumped up to 275 lbs and could not get a decent grip... lowered it down to 245lbs, because of grip problems... back was fine... just wish I could have worked with 275lbs, because I feel it was the right intensity... I guess my grip was bad since I missed my arm and shoulder workout... (doing curls, etc, would have indirectly worked my grip) Funny how all the compound exercises are tied with each other some way or another....

Hypertensions: Was ok... will continue as planned...

Lat Pull downs: 110lbs is a good intensity for me... will continue as planned....


Did not do post workout cardio... plan to do it this evening, however....



Tommorow's Plan:

HIIT cardio... stairmaster...

Manuel73
03-12-2007, 06:09 PM
------------

Comments:

* Ran out of time... had to go run errands... I figure 8 sets will be good enough...

Barbell Bench Press: Had some sticky points, but no split sets... worked all the through, except for the last 2 sets where I did 9 reps [QUOTE=korry1977;26392361]
and then 1 rep after a few seconds break on the 7th set...I did 8 reps... then did 2 reps after a 45 sec break on the 8th set... a big improvement from last week....

GOOD WORK :D


Cable Rows: Bumped up 10lbs... back was doing fairly well... I guess that intense workout last week did some wonders... had to bump up to 110lbs because I was not getting enough intensity at 100lbs...

Dumbbell Flies: I feel like I have improved in this exercise from last week... 45e was easy, 50e was moderately intense, and 55e was tough... I think I will stick with 55e, because since I am working a muscle group once a week, I feel its important to hit with a good amount of intensity...

Deadlifts: Now this surprised me the most... remember a couple of weeks ago when I was having trouble with 185.... I bumped up to 225 lbs and seemed moderately intense... I then bumped up to 275 lbs and could not get a decent grip... lowered it down to 245lbs, because of grip problems... back was fine... just wish I could have worked with 275lbs, because I feel it was the right intensity... I guess my grip was bad since I missed my arm and shoulder workout... (doing curls, etc, would have indirectly worked my grip) Funny how all the compound exercises are tied with each other some way or another....

go easy with the weight increases....work for more reps with teh 245 and don't use the HOOK grip but a thumbless grip to work and develop your grip strengh/endurance :D


Hypertensions: Was ok... will continue as planned...

Lat Pull downs: 110lbs is a good intensity for me... will continue as planned....


Did not do post workout cardio... plan to do it this evening, however....



Tommorow's Plan:

HIIT cardio... stairmaster...

ADD weight to your hyperextensions to work indirectly for the deadlift.....and Good mornings....GM will make you able to handle big weights .....i bet you'll deadlifting 350 at least by the end of the year...if you work hard on those two....and the hamstrings.

Korry1
03-12-2007, 09:32 PM
------------

Comments:

* Ran out of time... had to go run errands... I figure 8 sets will be good enough...

Barbell Bench Press: Had some sticky points, but no split sets... worked all the through, except for the last 2 sets where I did 9 reps and then 1 rep after a few seconds break on the 7th set...I did 8 reps... then did 2 reps after a 45 sec break on the 8th set... a big improvement from last week....



GOOD WORK :D



Cable Rows: Bumped up 10lbs... back was doing fairly well... I guess that intense workout last week did some wonders... had to bump up to 110lbs because I was not getting enough intensity at 100lbs...

Dumbbell Flies: I feel like I have improved in this exercise from last week... 45e was easy, 50e was moderately intense, and 55e was tough... I think I will stick with 55e, because since I am working a muscle group once a week, I feel its important to hit with a good amount of intensity...

Deadlifts: Now this surprised me the most... remember a couple of weeks ago when I was having trouble with 185.... I bumped up to 225 lbs and seemed moderately intense... I then bumped up to 275 lbs and could not get a decent grip... lowered it down to 245lbs, because of grip problems... back was fine... just wish I could have worked with 275lbs, because I feel it was the right intensity... I guess my grip was bad since I missed my arm and shoulder workout... (doing curls, etc, would have indirectly worked my grip) Funny how all the compound exercises are tied with each other some way or another....


go easy with the weight increases....work for more reps with teh 245 and don't use the HOOK grip but a thumbless grip to work and develop your grip strengh/endurance :D




Hypertensions: Was ok... will continue as planned...

Lat Pull downs: 110lbs is a good intensity for me... will continue as planned....


Did not do post workout cardio... plan to do it this evening, however....



Tommorow's Plan:

HIIT cardio... stairmaster...


ADD weight to your hyperextensions to work indirectly for the deadlift.....and Good mornings....GM will make you able to handle big weights .....i bet you'll deadlifting 350 at least by the end of the year...if you work hard on those two....and the hamstrings.


I will try thumbless grip next week... hopefully, I will be able to lift the barbell, lol :eek:

I will add some weight to the hyperextensions... and will work on my hams during my leg workout... I will probably skip the GMs as I had a bad experience with them in the past...

Korry1
03-13-2007, 08:14 AM
This morning's weight (3/13/2007):

246.5 lbs
35% BF

Korry1
03-15-2007, 09:53 AM
3/13/2007:


30 min LISS


3/14/2007:

30 min LISS

Manuel73
03-15-2007, 10:33 AM
3/13/2007:


30 min LISS


3/14/2007:

30 min LISS

what is LISS korry ???

Korry1
03-15-2007, 06:49 PM
what is LISS korry ???


Low intensity Steady state cardio...

Manuel73
03-16-2007, 05:24 AM
Low intensity Steady state cardio...

ok...now i feel less ignorant :D

Korry1
03-16-2007, 04:25 PM
Off


weight: 247.5
BF: 34% (lowest since I started) yippee!

Korry1
03-16-2007, 04:26 PM
Well did a combo session today....


did Legs & Abs + Arms and Shoulders

crazy... I know...


Actual: (not gonna even post planned... lol..)

Barbell Squats: 6 x 10 x 135
Leg Extensions: 3 x 10 x 90
Leg Curls: 3 x 10 x 90
Seated Calf Raises: 3 x 15 x 90
Standing Calf Raises: 3 x 15 x 90
Crunches 3 x 25 x BW
Leg Raises 3 x 25 x BW
Ab Vacuums 1 x 10 x 10 seconds

Barbell Shoulder Press: 6 x 10 x 65
Dumbell Curls: 3 x 10 x 30e
Tricep Pull Downs: 3 x 10 x 60
Forearm Gripper: 3 x 10 x 90
Dumbell Lateral Raises: 3 x 10 x 10e
Seated Rows Machine: 3 x 10 x 50
Dips -assisted by machine - 3 x 10 x 110lb (approximately 44% of BW)
----------

Comments:

Week was very hectic... I dont think I have time to combo this muscle groups together... very tough... exhausted... shoulders are sore already, lol...

Anwynd
03-16-2007, 04:44 PM
Good job and good luck bro!

Korry1
03-16-2007, 10:00 PM
Good job and good luck bro!



Thanks man... I appreciate it!

Manuel73
03-17-2007, 04:55 PM
Well did a combo session today....


did Legs & Abs + Arms and Shoulders

crazy... I know...


Actual: (not gonna even post planned... lol..)

Barbell Squats: 6 x 10 x 135
Leg Extensions: 3 x 10 x 90
Leg Curls: 3 x 10 x 90
Seated Calf Raises: 3 x 15 x 90
Standing Calf Raises: 3 x 15 x 90
Crunches 3 x 25 x BW
Leg Raises 3 x 25 x BW
Ab Vacuums 1 x 10 x 10 seconds

Barbell Shoulder Press: 6 x 10 x 65
Dumbell Curls: 3 x 10 x 30e
Tricep Pull Downs: 3 x 10 x 60
Forearm Gripper: 3 x 10 x 90
Dumbell Lateral Raises: 3 x 10 x 10e
Seated Rows Machine: 3 x 10 x 50
Dips -assisted by machine - 3 x 10 x 110lb (approximately 44% of BW)
----------

Comments:

Week was very hectic... I dont think I have time to combo this muscle groups together... very tough... exhausted... shoulders are sore already, lol...

good workout bro!, and BTW...................


HAPPY ST. PATRICK'S DAY!!!! :D:D

Anwynd
03-18-2007, 04:08 PM
Thanks man... I appreciate it!
You seem to keep very good track of all you've done and your stats, so how much weight have you lost so far?

Korry1
04-07-2007, 11:02 PM
LOL....


Im back...


Fell off the wagon for about 3 weeks.. lol.. long story... but ready to get back on track, starting monday...


happy easter everyone...

Korry1
04-07-2007, 11:03 PM
You seem to keep very good track of all you've done and your stats, so how much weight have you lost so far?



I had lost about 20 lbs so far... but since I fell off the wagon, it seems I gained about 5 lbs... so gotta get back on track...

Manuel73
04-08-2007, 06:09 PM
I had lost about 20 lbs so far... but since I fell off the wagon, it seems I gained about 5 lbs... so gotta get back on track...

hmmmm i fell too :)( eastern lol ).....but started hard today, good to see you back korry :)

Korry1
04-08-2007, 06:41 PM
hmmmm i fell too :)( eastern lol ).....but started hard today, good to see you back korry :)


good to see you back... lol.. hopefully I will stay on track this time...
lol..

Manuel73
04-19-2007, 07:00 AM
good to see you back... lol.. hopefully I will stay on track this time...
lol..

seems like you are lost again Korry....it's been a while since the last update.

Korry1
04-27-2007, 04:41 PM
seems like you are lost again Korry....it's been a while since the last update.




Workout:


Barbell Bench Press: 2 x 10 x 135, 1 x 2 x 185 ---> 1 x 6 x 135

Tricep Pull Downs: 2 x 10 x 60

Cable Rows - 2 x 10 x 100

Hammer Curls 1 x 8 x 25e



Comments:

LOL... I went to the gym today to get some momentum... I have not worked out in over a month... I have lost a lot of strength, gained a significant amount of weight back, and have to regain momentum, motivation, and some self esteem back...


where should I begin...

well, went out of town from 3/22/2007 for a 2 weeks... came back slacked off for a couple of weeks... My wife was in her third trimester, so she had her obstretic problems keeping both of us up late at night... (read: sporadic sleep) My daughter was born on 4/19/2007... this is my first child.. lol... tough being a parent... getting sporadic sleep here and there... but I think I can get organized...

Korry1
04-27-2007, 04:43 PM
Currently:

253.5 lb
36.0 % BF



YIKES!

Sclorch
04-29-2007, 07:49 AM
stick with it! I too slipped and gained back about 5 pounds, no matter, lets show ourselves just how dsciplined we can be!

Korry1
05-02-2007, 01:52 AM
stick with it! I too slipped and gained back about 5 pounds, no matter, lets show ourselves just how dsciplined we can be!


thanks man...


I will try...

Manuel73
05-02-2007, 07:38 AM
Comments:

well, went out of town from 3/22/2007 for a 2 weeks... came back slacked off for a couple of weeks... My wife was in her third trimester, so she had her obstretic problems keeping both of us up late at night... (read: sporadic sleep) My daughter was born on 4/19/2007... this is my first child.. lol... tough being a parent... getting sporadic sleep here and there... but I think I can get organized...

congratz on the birth of your daughter Korry !!!:D:D here have a cigar on me :cool:

http://i119.photobucket.com/albums/o131/ManuelER/cigar.jpg

btw it's always tough to be a parent....try to get organized as you said, and do your best bud :)

Korry1
05-02-2007, 07:50 AM
congratz on the birth of your daughter Korry !!!:D:D here have a cigar on me :cool:

http://i119.photobucket.com/albums/o131/ManuelER/cigar.jpg

btw it's always tough to be a parent....try to get organized as you said, and do your best bud :)

thanks man... lol.. stayed up all night with her.... lol... now going to go get some sleep (almost 8am, here)

Manuel73
05-02-2007, 08:01 AM
thanks man... lol.. stayed up all night with her.... lol... now going to go get some sleep (almost 8am, here)

then sleep dammit!!! :mad::p...........god knows u need the rest ;)and once again CONGRATZ!

Korry1
05-02-2007, 08:03 AM
then sleep dammit!!! :mad::p...........god knows u need the rest ;)and once again CONGRATZ!



LOL... thanks...

logging off now... going to bed... lol..

Korry1
05-07-2007, 04:41 PM
Well...


I am switching over a Keto / Atkins-like / Low Carb diet...


...therefore I will be switching from high volume training to a training regimen such as:

3s x 6-8r per exercise...


thanks


of course, any advice on keto diets would be appreciated... I will read the stickies in keto section...

Korry1
05-07-2007, 06:09 PM
NOTE: I posted this in the Keto section:
--------------------------
Breakfast: 4 whole eggs, 1 tsp of cream cheese, 1/4 cup of shredded cheese

Lunch: 1/3 Lean Ground Beef, 1 tsp of cream cheese, 1/4 cup of shredded cheese, and 1/2 cup of picante sauce, 2 hot dogs, 1 tsp of butter

Dinner: Mongolian Beef: Calories 1180 Protein 96g Carbs 29g Total Fat 73.0g Saturated Fat 18.0g


Nutritional info above (Calories 1180, etc..) applies only to dinner...


-----


training...

switching form a high volume training to

3 sets x 6 - 8 reps per exercise, moderate to heavy weight.

Cardio: 2 x week, min of 30 mins at medium intensity... HR < 150s

Note: I am certainly worried about cardio... last time I did atkins (over 2 years ago) I was burning out during cardio... perhaps I did to high of an intensity...

Also, how long does the body acclimate to keto... in other words, how long will it take from (today: Day 1) until I can do cardio at a moderate to high intensity...


Thanks for any help,
Korry

Korry1
05-08-2007, 09:39 PM
Red = Breakfast
Blue = Lunch
Green = Dinner

Totals for Today:

.................................................. ...............Cals---Fat---Carb---Prot
Egg, whole, fried ( 4 large )............................362----27-----3-----25
Butter, NFS ( 0.33 tablespoon )........................34-----4-----0------0
Corn and canola oil ( 2 tablespoon ).................248----28-----0------0
Shredded Cheddar Cheese ( 2 oz )..................229----19-----1-----14
Ground beef, regular, cooked (8 oz, raw)...........481----34-----0-----40
Cheese, natural, Cheddar (1 oz)......................457----38-----1-----28
Salmon, raw ( 4 oz, boneless, raw ).................164-----7-----0-----24
Lettuce, cos or romaine, raw ( 2 innerleaf )..........3-----0-----0------0
Olive oil ( 0.33 tablespoon ).............................39-----4-----0------0
Cheese Cubes ( 4 oz )..................................456----38-----2-----28
Avocado, raw ( 0.5 avocado, California)............139----13-----6------2
Tea, leaf, unsweetened ( 8 fl oz ).......................2-----0-----1------0
Soft drink, cola-type, sugar-free ( 22 fl oz ).........7-----0-----1------1
Splenda - No Calorie Sweetener ( 2 serving ).......0-----0-----0------0
Cream, heavy, whipped, unsweetened.(0.15 cup).62-----7-----0------0


Total 2681Cals 219Fats 15Carbs 163Protein

% calories = 74% cals from Fats, 2% cals from Carbs, 24% cals from Protein.


-------

Well that is what I take today....

any suggestions...

Today was my first full day on a keto diet...

Korry1
07-27-2007, 07:54 PM
Dman, its been 4 months? lol
July 27, 2007

Well long story short? I have been so busy? lol

Well, I look at this way?

I have a baby girl earlier this year (she now is 3 months old) and taking care of her with her mom has been really time consuming (which I dont mind at all) but I did have sacrifice some extracurricular activities?

LOL? when I look back, when I got married I thought I would not have enough time to do all that I wanted.. .e.g. hanging out with friends, going out, etc? I made some sacrifices and moved on? and now with the baby if feels like its a whole new ball game?

Well I look at this way? I have a challenge.. with time management? so now I can either sit back and do nothing, or I can get back on schedule and diet properly and go to the gym regularly? and cut some other activity.. (like watching tv, goofing around on the internet) and concentrate on things that will better myself and my family?

so once again, I will get back on the wagon? I will be much more determined to stay on track this time!!

Korry1
07-30-2007, 05:35 PM
Starting over stats:


260 lbs
35.5 % BF



going to the gym right now...

Korry1
08-01-2007, 09:59 PM
Starting over stats:


260 lbs
35.5 % BF



going to the gym right now...


Incorrect stats

Acutal Stats:

Wt: 261.0
Bf: 29.0%

Korry1
08-01-2007, 10:01 PM
Its been a while since I wrote down my goals so here goes:


My Goals:

1. Long Term Goal: Get to 6% body fat and then hold at 10%
2. 12 month Goal: Loose 100 lbs of fat or be at Less than 18% BF
3. 3 month Goal: Loose 24 lbs of fat or loose 12% BF
4. Weekly Goal: Loose 2 lbs a week or loose 0.5 % BF
5. Daily Goals: Wake up early and do cardio before breakfast... Say, I can
become successful in my goals, and say "I love you" to my wife every
morning... Eat Right... Eat Grade A+, A, B, C foods to start and end with
Grade A food.
6. Beat your personal Best: I would like to BE IN THE BEST SHAPE OF MY
LIFE!!



There?s a law in psychology called ?Parkinson?s Law,? which says, ?A task
takes as long as there is time to do it.? Differently stated, ?Work always expands to fill the time allowed.? Deadlines are motivating. Without time pressure, you?ll rationalize missing workouts or cheating on your diet: Your brain will keep saying, ?You have plenty of time, so missing this one workout won?t matter.? With a deadline right in front of you, you?ll know that every workout and every meal counts.

There?s an old saying about tackling big tasks: ?The only way to eat an
elephant is one bite at a time.? When your larger goals are broken down into smaller parts and you focus on each little step one at a time, you won?t be
overwhelmed. ?By the mile it?s a trial, by the yard it?s hard, but by the inch it?s a cinch.? Take baby steps. Every step you take, no matter how small, will give you a feeling of accomplishment and keep your momentum going.


p.s. ?By the mile it?s a trial, by the yard it?s hard, but by the inch it?s
a cinch.? Take baby steps

Korry1
02-07-2008, 07:31 AM
Well back again folks...

2/7/2008:

40 min: Weights:

3 x 8 Bench Press
3 x 8 Shoulder Press
3 x 8 Lat Pull Downs
3 x 8 Leg Extensions
3 x 8 Leg Curls
3 x 8 Flies
3 x 8 Reverse Delts

20 min Cardio:

-10 min HIIT... (could not go any longer... I was exhausted...)
-10 min moderate intensity cardio... HR 120 - 140

Korry1
02-07-2008, 08:25 AM
Here is my fitday:

http://www.fitday.com/WebFit/PublicJournals.html?Owner=ksmian

OK... my Revised goals...


Long Term Goal: Get to Single Digits and be at 6% Body Fat
1 Year Goal: Get to 12 % Body Fat
3 Month Goal: Get to less than 31% Body Fat
Weekly Goal: Lose 0.5% Body Fat
Daily Goal: Make Good Choices, Eat Healthy, Have Discipline, Study, Wake Up Early and Exercise, Work Out, Be Productive.

------------

My Target Body Weight =

LBM / (1.00 - target BF%)
160 / (1.00 - 0.06)
160 / 0.94
170.21~~ 170lbs
so 170 lbs is my TBW


Target Body Weight = 170 lbs

PreW: 0.25g Carbs / TBW , 0.25g Protein / TBW
--- liquid meal: 30 mins before
--- solid meal: 1 hour before

PWO: 0.50g Carbs / TBW , 0.25g Protein / TBW

----if total workout time is longer than 1 hour, then take an extra midworkout fuel or reduce the time of PreW shaken before the actual workout.

so.. for me its about 40-45g carbs and 40-45g Protein PreW
and 86g carbs and 45g protein PWO

Potatoes and Oats are preferred carbohydrates...
I will also use 100% whole wheat cereal as well...

PWO Breakfast:
8 egg whites 1 egg yolk + 1/2 cup oats + 1 cup of skim milk + 1 tablespoon of jelly + 2 slices of bread ~~ 45gP + 82gC

Or

Regular Meal...
chicken / beef / or fish + brown rice / pasta + spinach / greens + fruit or dextrose...

Or

1 cup of skim milk + 2 tablespoons of jelly + 1 banana + 1.5 scoop of whey = 47gP 74gC

or

4 oz chicken breast with 2 cups of brown rice = 45P 90C


(Pre/Post Workout Nutrition thread: http://forum.bodybuilding.com/showthread.php?t=272067)

the above is an excellent thread, consisting of Q&A's with Alan Aragon, a very knowledgible nutritionist/dietician. Thanks Alan for all your help.

--------------------------------------------------------------------

Katch-McArdle Formula: (BMR based on LBM) =
370 + (21.6 x (LBM in kg))

Lets say my LBM is 160.65 lbs ~~= 73 kg
BMR= 370 + (21.6 x 73)
........= 370 + 1576.8
........= 1946.8 ~~ 1950 cals

Activity Factor:
Sedentary (No Exercise):......................BMR x 1.2
Lightly Active (1-3 days/week):.............BMR x 1.375
Moderately Active (3-5 days/wk):..........BMR x 1.55
Very Active (6 - 7 days / week):..............BMR x 1.725
Extremely Active(2x a day!/labor job):..BMR x 1.9

TDEE (Total Daily Energy Expenditure) =
BMR x Activity Factor

I will exercise 6 -7 days /week, so I would fall under the category of "very active"

***HOWEVER*** I have a desk job with little activity... do I subtract one level on the activity factory

TDEE = 1950 x 1.55 = 3022.5 ~~ 3000 calories

I want a 20% percent reduction in my calories for my caloric deficit...

Daily Calories = 3000 (1.00-0.20)
= 3000 *0.80
= 2400 calories...

I will start off at my marcos at 40/30/30... which means:

1. 960 calories from Protein, so total protein per day should be 240g
2. 720 calories from Carbs, so total carbs per day should be 180g
3. 720 calories from Fats, so total fat per day should be 80.

and if I am eating about 5 - 6 meals a day then:

5 meals: each meal around 48g P, 36g C, 16g F
6 meals: each meal around 40g P, 30g C, 13.3333gF ~~~ 14gF

--------------------

Need to do this today:

3s x 15r Crunches
3s x 15r Leg Raises
1s x 10r Ab Vacuums

-----------------

Right now I am 252.5 lbs at 36.5 % BF
---------

some interesting information:


Lean mass stays the same and body fat decreases:

Fantastic! Your diet and exercise program is working as planned and you are on
your way to reaching your goal. Don't change anything. Keep up the good work!


Lean mass remains same and body fat remains same:

Nothing is happening either way; you are at a standstill and you need to make some
adjustments to get yourself moving again.
1. Increase cardio. duration or frequency per week
2. don't lose body fat within the next week, then reduce cals by 100-200 calories.
3. nutrient ratios same unless stuck more than 2 weeks.
4. more than two weeks, try mode or low carb diet and/or zig-zag diet


Lean mass stays the same and body fat increases:

1. You're in a calorie surplus.
2. Increase cardio. frequency and duration
3. recheck your body fat in 1 week.
4. if no drop then reduce cals by 100-200 cals.
5. Keep your nutrient ratios the same.


Lean mass decreases and body fat decreases:

1. Lost body fat. good
2. Lost Lean mass. bad. small loss (3/10s or few more) no prob.
3. Eat more temp. Increase cals 100-200cals to stimulate metabolism
4. Continue current cardio and lifting routine.
5. Keep your nutrient ratios the same.


Lean mass decreases and body fat stays the same or increases:

1. Lost LBM: bad.
2. Body fat same/increases: bad
3. Metabolism slowed down
4. Dont skip meals
5. Eat more. 5-6 times a day.
6. Increase your caloric intake by 100-200 calories
7. slightly increase the amount of cardio and same lifting weights as well.


Lean mass increases and body fat decreases:

1.unlikely to happen
2. Don't change anything.

Lean mass increases and body fat stays the same:

1. Good job on LBM
2. Need to increase cardios... same calories intake.

Lean mass increases and body fat increases:

1. Good job on LBM
2. Increased fat: Bad
3. Substantial caloric surplus
4. Increase cardio (duration/frequency)
5. Diet strict... no high fat or high sugar
6. Check back in one week
7. If still fat increases then decrease cals


================

Trying to calculate my Target Heart Rate Range...

The Karvonnen method:

Step 1:
My Resting Heart Rate (RHR) is 80 bpm...

Step 2:
My Maximum Heart Rate (MHR) is:

220 - Age = MHR
220 - 30 = 190

Step 3:
My Heart Rate Reserve (HRR) is:

MHR - RHR = HRR
190 - 80 = 110

Step 4:
% of MHR Difficulty
60-65% moderate
65-70% somewhat hard
70-75% moderately hard
75-80% hard

I will go with moderate intensity to high intensity: 65% - 70% - 75%

Step5:
HRR x % of MHR Difficulty =
110 x .65 = 71.5 ~~ 72
110 x .70 = 77 ~~ 77
110 x .75 = 82.5 ~~ 83
110 x .80 = 88 ~~ 88

Step 6:
finally I will add the result from Step 5 with the RHR:

RHR + Modified HRR = Target HR
80 + 72 = 152
80 + 77= 155
80 + 83 = 163
80 + 88 = 168

My Target HR Range (65 - 75% ) is 153 - 163

Manuel73
02-07-2008, 09:09 AM
dear lord, haven't see you bud in ages......glad u decided to update this journal!

Korry1
02-07-2008, 10:09 AM
dear lord, haven't see you bud in ages......glad u decided to update this journal!

lol... good to see you again... Yeah.. I have been "busy" (yes, universal excuse)

Thanks for dropping by... I will be more diligent in updating this journal from now on...

Korry1
02-08-2008, 07:49 AM
I did 30 mins at 132 HR (low to moderate intensity) walking on treadmill at 3.5 mph

burned about 140 calories...


will lift weights later this evening...

Korry1
02-08-2008, 02:48 PM
Well, this is what happened:

preW meal: 2 oz of cooked brown rice, 3.25 ounces of very lean ground beef, 2 ounces of green pepper (steamed), 2.25 ounces of onions (steamed), 1 cup of iceberg lettuce. Eaten 2 hours before WO

40 min: Weights:
3 x 8 Bench Press
3 x 8 Shoulder Press
3 x 8 Lat Pull Downs
3 x 8 Leg Extensions
3 x 8 Leg Curls
3 x 8 Flies
3 x 8 Reverse Delts

1 x 10r Ab Vacuums
3 x 15 Crunches

30 min Cardio: Treadmill
-5 min warm up @ 3.0mph
-20 min HIIT
---30sec sprint @ 8.0mph
---3 min walk @ 3.0mph
---30sec sprint @ 8.0mph
---3 min walk @ 3.0mph
---30sec sprint @ 8.0mph
---3 min walk @ 3.0mph
---30sec sprint @ 8.0mph
---3 min walk @ 3.0mph
---30sec sprint @ 8.0mph
---3 min walk @ 3.0mph
---30sec sprint @ 9.0mph
---1 min 30sec walk @3.0mph
---30sec sprint @ 9.0mph
-5 min cool down @ 2.5mph

maxHR= 178 avgHR=150s Calories=185

PWO shake: 2 cups of milk, 1 scoop of whey protein, 1/4 uncooked oats, 1 cup of shredded wheat, 1 tbsp honey

Korry1
02-08-2008, 08:02 PM
lol...my macros were wrong

= 2400 calories...

I will start off at my marcos at 40/30/30... which means:

1. 960 calories from Carbs, so total carbs per day should be 240g
2. 720 calories from Protein, so total protein per day should be 180g
3. 720 calories from Fats, so total fat per day should be 80.

and if I am eating about 5 - 6 meals a day then:

5 meals: each meal around 48g C, 36g P, 16g F
6 meals: each meal around 40g C, 30g P, 13.3333gF ~~~ 14gF

Korry1
02-09-2008, 08:45 AM
Cardio:

Low intensity:fasted AM:30 mins: HR: 120s

3.5mph...

Korry1
02-10-2008, 08:13 AM
30 min Cardio: Treadmill
-5 min warm up @ 3.0mph
-20 min HIIT
---30sec sprint @ 7.0mph
---3 min walk @ 3.5mph
---30sec sprint @ 7.0mph
---3 min walk @ 3.5mph
---30sec sprint @ 7.0mph
---3 min walk @ 3.5mph
---30sec sprint @ 7.5mph
---3 min walk @ 3.5mph
---30sec sprint @ 7.0mph
---3 min walk @ 3.5mph
---30sec sprint @ 7.0mph
---1 min 30sec walk @3.0mph
---30sec sprint @ 6.0mph
-5 min cool down @ 2.5mph

maxHR= 164 avgHR=150s Calories=150

I will switch to the stairmaster or elliptical trainer for HIIT, because I am not doing to well or getting my heart rate high enough for HIIT to be effective on the treadmill.

Korry1
02-11-2008, 07:48 AM
PreW: 16 oz of skim milk, 1 scoop of whey, 1 tablespoon of honey.

2 x 10 Bench Press
2 x 10 Shoulder Press
2 x 10 Lat Pull Downs
2 x 10 Leg Extensions
2 x 10 Leg Curls
2 x 10 Flies
2 x 10 Reverse Delts

1 x 10r Ab Vacuums
2 x 15 Crunches
2 x 15 Leg Raises

Followed by:

Stairmaster 20 mins
2:30 warmup
15 min HIIT:
---30 sec "work interval"
---45 sec "rest interval"
2:30 cooldown


PWO meal: 4 egg whites, 2 whole eggs, 1/2 cup of oats, 1 cup skim milk, 1 banana, 1 tablespoon of honey.

Korry1
02-13-2008, 06:59 AM
*off*

Korry1
02-13-2008, 07:04 AM
PreW: 16 oz of skim milk, 1 scoop of whey, 1 tablespoon of honey.

2 x 10 Bench Press
2 x 10 Shoulder Press
2 x 10 Lat Pull Downs
2 x 10 Leg Extensions
2 x 10 Leg Curls
2 x 10 Flies
2 x 10 Reverse Delts

Followed by:

Stairmaster 7:30 mins
2:30 warmup
5 min HIIT:
---30 sec "work interval"
---45 sec "rest interval"

Run out of time: solution: wake up earlier!

PWO meal: 1/2 cup of oats, 1 cup skim milk, 1 scoop of whey protein, 1 banana, 1 tablespoon of honey.

Korry1
02-14-2008, 07:42 AM
Wt: 250.0
BF: 36.0%

Stairmaster 25 mins
2:30 warmup
20 min HIIT:
---30 sec "work interval"
---45 sec "rest interval"
2:30 cool down...


PreW: taken 5 minutes before: 2 scoops of syntrax protein blend 43gP, 3 tablespoons honey 51g C


post workout: 2 hours later: 3 count chicken-minis... (lol... didnt have time to eat at home!)

Korry1
02-15-2008, 07:38 AM
PreW: 1/2 cup of oats, 1 tablespoon of honey, 1.5 scoops of Syntrax 5.0 protein. (44g Carbs, 34g Protein)

2 x 10 Bench Press
2 x 10 Shoulder Press
2 x 10 Lat Pull Downs
2 x 10 Leg Extensions
2 x 10 Leg Curls
2 x 10 Flies
2 x 10 Reverse Delts

1 x 10r Ab Vacuums
2 x 15 Crunches
2 x 15 Leg Raises

Followed by:

Stairmaster 25 mins
---25 min Steady State Cardio at moderate intensity... (HR: 140s-150s)


PWO: Powerpunch plus (2g Fat, 113g Carbs, 10g Protein) + 3 scoops of whey protein (30g Protein)..



Comments: Need to get done quicker... I was running late getting out the door, even though I woke up earlier (4:45am (usually wake up at 5am))...

Another thing... lol, smoothie king powerpunch plus with 3 scoops of protein hit me up for $7 and change.... rather just make is myself and eat breakfast at home... I think I will cook my breakfast night before, so can I eat it in enough time in the morning.

Manuel73
02-15-2008, 10:33 AM
PreW: 1/2 cup of oats, 1 tablespoon of honey, 1.5 scoops of Syntrax 5.0 protein. (44g Carbs, 34g Protein)

2 x 10 Bench Press
2 x 10 Shoulder Press
2 x 10 Lat Pull Downs
2 x 10 Leg Extensions
2 x 10 Leg Curls
2 x 10 Flies
2 x 10 Reverse Delts

1 x 10r Ab Vacuums
2 x 15 Crunches
2 x 15 Leg Raises

Followed by:

Stairmaster 25 mins
---25 min Steady State Cardio at moderate intensity... (HR: 140s-150s)


PWO: Powerpunch plus (2g Fat, 113g Carbs, 10g Protein) + 3 scoops of whey protein (30g Protein)..



Comments: Need to get done quicker... I was running late getting out the door, even though I woke up earlier (4:45am (usually wake up at 5am))...

Another thing... lol, smoothie king powerpunch plus with 3 scoops of protein hit me up for $7 and change.... rather just make is myself and eat breakfast at home... I think I will cook my breakfast night before, so can I eat it in enough time in the morning.

nice wo brudda.....and btw, agree 100% with the homecooking --almost $8 for a protein smothie!!....throw some eggs and veggies for BF= in less than 5 minutes! :cool:= that's what i do :)

Korry1
02-15-2008, 09:21 PM
nice wo brudda.....and btw, agree 100% with the homecooking --almost $8 for a protein smothie!!....throw some eggs and veggies for BF= in less than 5 minutes! :cool:= that's what i do :)

yeah, lol... the only reason why I went there was because I broke my blender this morning (slipped out of my hands :eek: ) lol

I agree... A good tasting omelet is a nice breakfast...

Korry1
02-16-2008, 04:16 PM
PreW: 1 cup of oats plus 2 cups of skim milk plus 1 scoop of Syntrax 5.0 protein

Stairmaster 25 mins
2:30 warmup
20 min HIIT:
---30 sec "work interval"
---45 sec "rest interval"
2:30 cool down...

PWO: 8 eggs (6 egg whites, 2 whole eggs), 1/2 cup of oats, 1 tablespoon of honey.

Korry1
02-16-2008, 04:18 PM
Revised:


Currently cutting...


my revised schedule is:


M: Lifting/SS cardio AM
T: HIIT (20 mins) AM
W: Lifting/SS cardio AM
Th:HIIT (20 mins) AM
F: Lifting/SS cardio AM
Sa:HIIT (20 mins) AM
Su: OFF

all w/o's, HIIT, SS cardio (moderate-high intensity) are performed in a fed state.

HIIT: 2:30min warmup, 20 min intervals, 2:30 cool down
HIIT: 30 secs high intensity work interval followed by 45 sec rest interval... on the stairmaster.

SS Cardio: 30 mins (moderate to high intensity) (My Target HR Range (65 - 75% ) is 153 - 163 (The Karvonnen method)



Periodization Table: (I would like to follow table, if possible, while I am currently cutting.)

Weeks 1-2 2 sets x 10 reps at low intensity.
Weeks 3-4 3 sets x 10 reps at moderate intensity.
Weeks 5-6 3 sets x 8 reps at moderate intensity.
Weeks 7-8 4 sets x 8 reps at moderate intensity.
Weeks 9-10 3 sets x 6 reps at high intensity
Weeks 11-12 4 sets x 5 reps at very high intensity.


low intensity = 50% 1RM
moderate intensity= 70% 1RM
high intensity= 85% 1RM
very high intensity= 95% 1RM

My macros are 40/30/30 (C/P/F) on a 2400 calorie diet based on the Katch-McArdle formula. (yes, I will adjust it (calories) based on weekly feedback (changes in bodyfat, LBM))
--------

***NOTE: I usually have my PreW shake(.25g/TargetBW carbs & .25g/TBW protein) 5 - 10 mins before WO or Cardio... due to the fact I workout in early AM*** sometimes I have my PWO (.5g/TBW carbs & .25g/TBW protein) immediately after, sometimes 1 - 1.5 hours after WO is completed

--------

Korry1
02-17-2008, 10:41 AM
*off*

Korry1
02-18-2008, 12:10 PM
Current Periodization Schedule:

http://img403.imageshack.us/img403/7706/currentperiodizationschqz0.jpg



workout to follow this evening...

Korry1
02-18-2008, 09:04 PM
Workout: Week 3

3 x 10 x 175 Bench Press
3 x 10 x 100 Shoulder Press
3 x 10 x 137.5 Lat Pull Downs
3 x 10 x 100 Leg Extensions
3 x 10 x 100 Leg Curls
3 x 10 x 137.5 Flies
3 x 10 x 100 Reverse Delts

1 x 10r Ab Vacuums
3 x 15 Crunches
3 x 15 Leg Raises

Korry1
02-20-2008, 05:13 AM
Stairmaster 25 mins
2:30 warmup
20 min HIIT:
---30 sec "work interval"
---45 sec "rest interval"
2:30 cool down...

Korry1
02-20-2008, 05:15 AM
Workout: Week 3

3 x 10 x 175 Bench Press
1 x 10 x 100 Shoulder Press
2 x 10 x 137.5 Lat Pull Downs
2 x 10 x 100 Leg Extensions
3 x 10 x 100 Leg Curls
2 x 10 x 137.5 Flies
3 x 10 x 100 Reverse Delts



Comments: Run out of time...

Manuel73
02-20-2008, 07:53 AM
Workout: Week 3

3 x 10 x 175 Bench Press
1 x 10 x 100 Shoulder Press
2 x 10 x 137.5 Lat Pull Downs
2 x 10 x 100 Leg Extensions
3 x 10 x 100 Leg Curls
2 x 10 x 137.5 Flies
3 x 10 x 100 Reverse Delts



Comments: Run out of time...

looking good bro.....especcially those flies ;):cool:

Korry1
02-20-2008, 06:59 PM
looking good bro.....especcially those flies ;):cool:

lol.. thanks... I wanted to do more sets.... I was suppose to do 3 sets of each, but ran out of time... thats the reason why there are only 2 sets of some exercises....


I think I will just lift weights in the evening weekdays or weekend mornings, where I have more control of time...

I think, for now, I will be dropping HIIT in the mornings, and replacing it with Steady State Cardio in the mornings... I will probably do Low intensity, fasted for now.

Korry1
02-21-2008, 08:32 PM
around 8pm

Stairmaster 25 mins
2:30 warmup
20 min HIIT:
---30 sec "work interval"
---45 sec "rest interval"
2:30 cool down...
max HR 180s
avg HR 150s-160s


Low Intensity Steady State (LISS)
15 mins...
avg HR: 120s-130s

Korry1
02-22-2008, 09:45 PM
Week 3

3 x 10 x 175 Bench Press
3 x 10 x 100 Shoulder Press
3 x 10 x 137.5 Lat Pull Downs
3 x 10 x 100 Leg Extensions
3 x 10 x 100 Leg Curls
3 x 10 x 137.5 Flies
3 x 10 x 100 Reverse Delts

1 x 10r Ab Vacuums
3 x 15 Crunches
3 x 15 Leg Raises

Korry1
02-23-2008, 07:53 AM
LISS

30 min treadmill
AvgHR: 110s-120s
Calories: 150



Comments: lol, interesting thing I read today about Tanita Body fat scales... you have measure it 3 hours after waking / eating / exercising, so my reading could be wrong (I usually take the reading first thing in the morning) I understand its unreliable, but I just use it to monitor progress. (I think I will use it before I sleep)

Korry1
02-25-2008, 07:04 AM
*off*

Korry1
02-25-2008, 07:09 AM
AM cardio

30 min jog/walk

5 min walk
2 min run
5 min walk
2 min run
6 min walk
2 min run
5 min walk
2 min run
5 min walk

HR start of rest interval : 163
HR end of rest interval: 123

--------------

comments: not really doing this for HIIT. I am following a "beginner's running program" :

http://www.runningplanet.com/training/beginning-runner-program.html

I am currently at week 2. Planning on lifting weights this PM

Manuel73
02-25-2008, 02:30 PM
AM cardio

30 min jog/walk

5 min walk
2 min run
5 min walk
2 min run
6 min walk
2 min run
5 min walk
2 min run
5 min walk

HR start of rest interval : 163
HR end of rest interval: 123

--------------

comments: not really doing this for HIIT. I am following a "beginner's running program" :

http://www.runningplanet.com/training/beginning-runner-program.html

I am currently at week 2. Planning on lifting weights this PM

LOL this running program ^^^^^ looks a lot like the one i used to do before :)

http://forum.bodybuilding.com/showpost.php?p=51591511&postcount=225

Korry1
02-25-2008, 04:25 PM
LOL this running program ^^^^^ looks a lot like the one i used to do before :)

http://forum.bodybuilding.com/showpost.php?p=51591511&postcount=225

lol... yeah... it sure does look similar... How long is yours... mine is suppose to last 8 weeks and then they recommend either:

1. staying at 2 miles
2. or improving your endurance (which looks taxing (with a regular lifting schedule added to it)) : http://www.runningplanet.com/training/boost-your-endurance.html
3. or moving on other long distance training programs (5k, half marathon, marathon)

I have not really decided what to do as of yet, leaning towards endurance training, rather than just staying at 2miles. I have no desire to train for a half marathon, marathon. lol...

Korry1
02-25-2008, 04:33 PM
Yikes...


I had my cheat meal for the week... (actually for 2 weeks, since I didnt have one last week)


1 sonic burger with cheese
1 FF
1 Dr Pepper
------------------
total calories = 1140 calories!! 58g Fat, 132g Carbs, 31g Protein... didnt taste all that great too, and now got stomach issues

braddd
02-25-2008, 04:44 PM
I never do cheat meals... my stomach absolutely REFUSES to be cooperative.

Manuel73
02-25-2008, 05:31 PM
lol... yeah... it sure does look similar... How long is yours... mine is suppose to last 8 weeks and then they recommend either:

1. staying at 2 miles
2. or improving your endurance (which looks taxing (with a regular lifting schedule added to it)) : http://www.runningplanet.com/training/boost-your-endurance.html
3. or moving on other long distance training programs (5k, half marathon, marathon)

I have not really decided what to do as of yet, leaning towards endurance training, rather than just staying at 2miles. I have no desire to train for a half marathon, marathon. lol...

mine lasted 8 weeks too....i never finished the program but i improved my conditioning greatly....after doing this i was able to to run at 5.5-6.5mph for 25 min.....not bad for being a +200lbs when i did it......btw the leaner i become the more that i'm going back to this routine.....it worked for me, and you burn a ton of cals!!


Yikes...


I had my cheat meal for the week... (actually for 2 weeks, since I didnt have one last week)


1 sonic burger with cheese
1 FF
1 Dr Pepper
------------------
total calories = 1140 calories!! 58g Fat, 132g Carbs, 31g Protein... didnt taste all that great too, and now got stomach issues


HAHAHA.... i had my cheat meals yesterday :D

Korry1
02-25-2008, 06:11 PM
I never do cheat meals... my stomach absolutely REFUSES to be cooperative.

lol... yeah I know what you I mean, I found out the hard way today :eek:



mine lasted 8 weeks too....i never finished the program but i improved my conditioning greatly....after doing this i was able to to run at 5.5-6.5mph for 25 min.....not bad for being a +200lbs when i did it......btw the leaner i become the more that i'm going back to this routine.....it worked for me, and you burn a ton of cals!!




HAHAHA.... i had my cheat meals yesterday :D


Yeah, thats what I am looking for... to improve my conditioning... 'cuz I can jog worth crap... lol... right now I am jogging at 5 mph for 2 mins and walking for 5 mins (I am winded by the time I finish the 2 min jog)... hopefully if I can keep up with this I will most likely due the endurance program they recommend...

Korry1
02-26-2008, 01:24 PM
Week 4

3 x 10 x 175 Bench Press
3 x 10 x 100 Shoulder Press
3 x 10 x 137.5 Lat Pull Downs
3 x 10 x 100 Leg Extensions
3 x 10 x 100 Leg Curls
3 x 10 x 137.5 Flies
3 x 10 x 100 Reverse Delts

Korry1
02-26-2008, 05:45 PM
10 min warmup then...

30 min jog/walk

5 min walk
2 min run
5 min walk
2 min run
5 min walk
4 min run (2 min @ 5 mph / 1 min @ 4.5 mph / 1min @ 4.0 mph)
5 min walk
2 min run
5 min walk
1 min run @ 6.0 mph

1 x 10r Ab Vacuums
1 x 15 Crunches
2 x 20 Crunches
1 x 15 Leg Raises
2 x 20 Leg Raises

Korry1
02-27-2008, 07:57 AM
AM cardio:

20 min jog/walk

2 min run
5 min walk
2 min run
4 min walk
2 min run
3 min walk
2 min run


Comments: ran out of time... woke up late...

Korry1
02-27-2008, 06:46 PM
PM Weights:

PreWO: 1.5 hours before: Chicken with baked potatos

Week 4

3 x 10 x 175 Bench Press
3 x 10 x 100 Shoulder Press
3 x 10 x 137.5 Lat Pull Downs
3 x 10 x 100 Leg Extensions
3 x 10 x 100 Leg Curls
3 x 10 x 137.5 Flies
3 x 10 x 100 Reverse Delts

PWO: 1 cup of milk, 1.5 scoops of Syntrax 5.0 protein, 1/2 cups of oats, 1 tablespoon of honey, and one small potato (yes, already baked, yes blended!) :eek:

...tasted surprisingly ok...

Korry1
02-28-2008, 05:14 PM
PM cardio

10 min warmup

30 min jog/walk

5 min walk
2 min run
5 min walk
2 min run
5 min walk
2 min run
5 min walk
2 min run
5 min walk
2 min run

5 min cool down

HR start of rest interval : 163
HR end of rest interval: 123

est calories: 225
(including warm up / cool down)

Korry1
03-01-2008, 10:38 AM
*OFF*


Will lift on Saturday, March 1st

Korry1
03-01-2008, 05:31 PM
Week 4

3 x 10 x 175 Bench Press
3 x 10 x 100 Shoulder Press
3 x 10 x 137.5 Lat Pull Downs
3 x 10 x 100 Leg Extensions
3 x 10 x 100 Leg Curls
3 x 10 x 137.5 Flies
3 x 10 x 100 Reverse Delts

3 x 20 Crunches
3 x 20 Leg Raises

Korry1
03-08-2008, 04:28 PM
wow...

took a week off... had a lot to do... well back on track again...


Workout: Week 5

3 x 8 x 175.0 Bench
3 x 8 x 150.0 Lat Pull Down
3 x 8 x 150.0 Flies
3 x 8 x 112.5 Shoulder Press
3 x 8 x 112.5 Reverse Delts
3 x 8 x 112.5 Leg Curls
3 x 8 x 112.5 Leg Extensions

30 min jog/walk
-5 min walk
-5 min jog
-5 min walk
-4 min jog
-5 min walk
-5 min jog
-1 min walk

3 x 20 Crunches
3 x 20 Leg Raises
2s x 10 Ab Vacuums

EDIT:

248.0 lbs
35.0% bf

Korry1
03-09-2008, 09:34 PM
Outdoors: Park

5 min warm up

30 min jog/walk
-5 min walk
-5 min jog
-5 min walk
-5 min jog
-5 min walk
-5 min jog

10 min cool down

jog/walked an estimated 2 miles

Korry1
03-10-2008, 08:49 PM
Week 5

Workout:

3 x 8 x 175.0 Bench
3 x 8 x 150.0 Lat Pull Down
3 x 8 x 150.0 Flies
3 x 8 x 112.5 Shoulder Press
3 x 8 x 112.5 Reverse Delts
3 x 8 x 112.5 Leg Curls
3 x 8 x 112.5 Leg Extensions

Cool Down: 5 min low intensity walk


PWO: 2 cups of skim milk, 1 tablespoon of honey, 2 strawberries, 1/2 banana, 1/2 cup of oats, and 1 scoop of Syntrax 5.0 Protein

Korry1
03-11-2008, 08:50 PM
30 min LISS
Treadmill

Korry1
03-13-2008, 11:43 AM
30 min LISS

Korry1
03-13-2008, 06:27 PM
Saw some good advice, and decided to post it here:


You dont need any of that stuff...if your diet, workouts, and supplementation are TOP NOTCH, you can get as lean as you want.

I never took DNP, but I've messed with Clen....so far the best results I got were from L-carnitine taken a few times a day, along with a SUPER CLEAN diet (NO bread, pasta, flour, boxed cereals, dairy, or preservatives.....NONE...EVER...PERIOD).

If you follow a super strict diet like that your skin will just get super thin, and your muscles very striated. Everytime you eat something not on the list, you will bloat right back up and never get to where you want to be, DNP or not.


I got to the lowest bodyfat percentage of my life by doing fasted morning cardio. Swear by it. If you do another one following your weight training, you will get even more results. Eat every 2 hrs! No carbs after 6-8pm.


Get some almonds and snack on those. Any crunchy vegetable would do also (or something like a little plastic container of cherry tomatoes).

Brown rice cakes are ok too if you want some starchy carbs. And you can't go wrong with 1 apple or some blueberries in a little ziploc bag or plastic container. (Make sure you keep the fruit to 1-2 servings per day)

Korry1
03-14-2008, 07:01 PM
30 min LISS
treadmill

Korry1
03-14-2008, 07:04 PM
Week 5

Workout:

3 x 8 x 175.0 Bench
3 x 8 x 150.0 Lat Pull Down
3 x 8 x 150.0 Flies
3 x 8 x 112.5 Shoulder Press
3 x 8 x 112.5 Reverse Delts
3 x 8 x 112.5 Leg Curls
3 x 8 x 112.5 Leg Extensions


30 min jog/walk
-5 min jog
-5 min walk
-5 min jog
-5 min walk
-5 min jog
-5 min walk

3 x 20 Crunches
3 x 20 Leg Raises
2s x 10r Ab Vacuums

Korry1
03-15-2008, 10:17 AM
45 min LISS
Treadmill
2.11 miles
205 calories

Korry1
03-15-2008, 10:54 PM
Park

30 min jog/walk

-5 min jog
-5 min walk
-5 min jog
-5 min walk
-5 min jog
-5 min walk

Korry1
03-16-2008, 07:02 PM
AM:

LISS 45 min walk
Treadmill

total: 2+ miles


PM:

Park:

5 min warmup

30 min jpg/walk
-5 min jog
-4 min walk
-5 min jog
-4 min walk
-5 min jog
-4 min walk
-3 min jog
Extended jog/walk
-2 min jog
-10 min walk

total: 2 miles

Korry1
03-17-2008, 06:01 AM
AM:

LISS 45 min walk
Treadmill

total: 2+ miles

Korry1
03-17-2008, 08:25 PM
Week 6

Workout:

3 x 8 x 175.0 Bench
3 x 8 x 150.0 Lat Pull Down
3 x 8 x 150.0 Flies
3 x 8 x 112.5 Shoulder Press
3 x 8 x 112.5 Reverse Delts
3 x 8 x 112.5 Leg Curls
3 x 8 x 112.5 Leg Extensions

Korry1
03-22-2008, 11:49 AM
Week 7

1 x 8 x 200 Bench Press
1 x 8 x 162.5 Lat Pull Downs
1 x 8 x 125 Shoulder Press
3 x 8 x 162.5 Flies
3 x 8 x 125 Reverse Delts
3 x 8 x 125 Leg Extensions
3 x 8 x 125 Seated Leg Curls

3 x 15 Leg Raises
2 x 10 Crunches
3 x 10 Push Ups

Korry1
03-23-2008, 07:11 PM
Wt: 247
bf: 35%


Did 30 mins of jog/walking today...

5 min jog @ moderate intensity...
5 min walk @ light intensity...
5 min jog @ moderate intensity...
5 min walk @ light intensity...
5 min jog @ moderate intensity...
5 min walk @ light intensity...

5 min cooldown...

__________________


PM:

45 min low intensity

Korry1
03-24-2008, 07:21 AM
AM:

45 min low intensity... treadmill


PM:

4 x 8 x 200 Bench Press
4 x 8 x 162.5 Lat Pull Downs
4 x 8 x 125 Shoulder Press
4 x 8 x 162.5 Flies
4 x 8 x 125 Reverse Delts
4 x 8 x 125 Leg Extensions
4 x 8 x 125 Seated Leg Curls

3 x 10 Push Ups

30 min Low Intensity Cardio:
Treadmill

Korry1
03-25-2008, 11:58 AM
Cardio (Speed Workout): (Currently following this program: http://www.runningplanet.com/training/need-for-speed.html . I had already finished the last one... (successfully run 2 miles continually without stopping at a low intensity pace)

Week 1.

Speed Workout ? 5 x 2 minute repeats. Run for 2 minutes at your speed pace. Then slow down to an easy pace for 2 minutes. Repeat this sequence 5 times. Cool down with 10 minutes of easy running.

Comments: holy crap! :eek: I did the first 2 intervals, (hard), had to split the third one ( 1 min at speed pace / 2 min easy pace / 1 min speed pace), and the fourth one (almost threw up at the end, severely out of breath), and rested 4 minutes... and split the 5th one...


needless to say... looks like I'm repeating Week 1 for the next 2 weeks... :D

Korry1
03-26-2008, 01:16 PM
PM:

2 x 10 Pushups
1 x 15 Pushups
3 x 20 Crunches
3 x 20 Leg Raises


Comments: Legs sore... lol... from earlier workout...

Korry1
03-26-2008, 01:17 PM
AM

45 min Low Intensity

Treadmill

Korry1
04-02-2008, 09:00 PM
Treadmill
10 min warmup
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
10 min cooldown

3 x 15 pushups

Korry1
04-08-2008, 08:48 PM
Well, I have not been posting regularly, but I have been exercising...


4/3: Thursday
Treadmill
10 min warmup
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
10 min cooldown

4/4: Friday
Treadmill
10 min warmup
3 min at moderate intensity (5mph)
5 min at low intensity (3.5 mph)
3 min at moderate intensity (5mph)
5 min at low intensity (3.5 mph)
3 min at moderate intensity (5mph)
5 min at low intensity (3.5 mph)
10 min cool down

3 x 15 pushups
3 x 20 situps

4/5: Saturday: OFF

4/6: Sunday:

4 mile jog/walk outside


4/7: Monday

3 x 15 pushups

4/8: Tuesday (Today)

Treadmill
10 min warmup
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
1 min at Very High Intensity (8mph)
5 min at low intensity (3.5 mph)
10 min cooldown

1 x 8 x 225 Bench Press
1 x 8 x 175 Lat Pull Downs
1 x 8 x 150 Shoulder Press
1 x 8 x 150 Flies
1 x 8 x 112.5 Reverse Delts

3r x BW: Dips

2 x 15 Pushups
1 x 20 Pushups

1 x 30 Situps
1 x 20 Situps

Korry1
04-08-2008, 08:58 PM
Comments: Need to increase the weights:

4/6 - 4/19
Week: 9 to 10
85% 1RM
3 x 6

3 x 6 x 127.5 Reverse Delts
3 x 6 x 170 Flies
3 x 6 x 225 Bench
3 x 6 x 170 Lat Pull Downs
3 x 6 x 127.5 Shoulder Press
3 x 6 x 127.5 Leg Extensions
3 x 6 x 127.5 Leg Curls

Korry1
06-11-2008, 07:40 AM
245lbs
35.5% BF

start of EC-A cycle - Today is Day 2

6:00 AM walk/jog 30 mins

Day 1 - test dose, take 100mg C 12.5mg E
Day 2-4 - 100mg C 12.5mg E, 2x
Day 5-7 - 200mg C 12.5mg E, 2x
Day 8-14 - 300mg C 25mg E first dose, 200mg C 12.5mg E second dose
Day 14+ - 300mg C 25mg E, 2x

Put the two doses 6 hours apart.

100mg C = 5 oz of coffee, 200mg C= 10 oz of coffee, 300mg C= 15 oz coffee
(I add usually and an extra teaspoon or two to my coffee when I brew it...(Instructions state: add 1 tbsp for 6 oz coffee))

Folgers: 60mg for 6oz... (1 tbsp) so 1.5 tbsp should be about 90mg...

Otherwise:

Starbucks (brewed): 24 oz ~=~ 389mg C
Starbucks (espresso): 1 oz ~=~ 058mg C

source: http://www.psychiatry.ufl.edu/aec/research/abstracts/sobpcaffiene.pdf

half-life of ephedrine is four hours.

caffeine is six.

Korry1
06-26-2008, 06:38 AM
Today is June 26, 2008 (Day 18) (Day 1 was June 9, 2008)

5am: ECA

5:30 - 6:30AM:
-60 min LISS treadmill @ 3.5 mph
-(while drinking 1 serving of each Xtend + Endurolytes)

7:15AM:
-Breakfast
--6 egg whites, 2 yolks, 1/2 Fiber One (original), 1 cup of milk, and 1 banana

Korry1
06-26-2008, 09:17 AM
I think I need to add some fibrous carbs to my diet:

Asparagus
Green beans
Broc****
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Cucumbers
Eggplants
Lettuce
Mushrooms
Green peppers
Red peppers
Spinach
Squash
Zucchini

I guess I will pick 3 and either 1) eat them as my primary carb source for 3 days and then switching to starchy carbs for 3 days *OR* 2) just eat them in my later/evening meals...


Thanks Skip for your website with good info:

http://fitness.skippypodar.net/carbcycling.html

Korry1
06-28-2008, 03:09 PM
Day 20: 6/28/2008

Update:

233.0 lbs
33.5 % BF

start of cut: 6/9/2008:

245.5 lbs
35.5 % BF

start of year: 1/1/2008:

260.5 lbs
37.5 % BF

---------------------------------------



yeaaaaaaaah buddy...

Korry1
07-12-2008, 01:12 PM
My goal is to weight in at 165 lbs on 12/31/2008

Korry1
07-15-2008, 09:42 AM
(losing fat log (this/same thread) = http://forum.bodybuilding.com/showthread.php?t=1369821 )
(Keto log) = http://forum.bodybuilding.com/showthread.php?p=192193771#post192193771 )

Korry1
08-21-2008, 03:44 PM
Just wanted to post some info... may use after keto


My Plan... 2/15/2008
-------------------------------

Revised:


Currently cutting...


my revised schedule is:


M: Lifting/SS cardio AM
T: HIIT (20 mins) AM
W: Lifting/SS cardio AM
Th:HIIT (20 mins) AM
F: Lifting/SS cardio AM
Sa:HIIT (20 mins) AM
Su: OFF

all w/o's, HIIT, SS cardio (moderate-high intensity) are performed in a fed state.

HIIT: 2:30min warmup, 20 min intervals, 2:30 cool down
HIIT: 30 secs high intensity work interval followed by 45 sec rest interval... on the stairmaster.

SS Cardio: 30 mins (moderate to high intensity) (My Target HR Range (65 - 75% ) is 153 - 163 (The Karvonnen method)



Periodization Table: (I would like to follow table, if possible, while I am currently cutting.)

Weeks 1-2 2 sets x 10 reps at low intensity.
Weeks 3-4 3 sets x 10 reps at moderate intensity.
Weeks 5-6 3 sets x 8 reps at moderate intensity.
Weeks 7-8 4 sets x 8 reps at moderate intensity.
Weeks 9-10 3 sets x 6 reps at high intensity
Weeks 11-12 4 sets x 5 reps at very high intensity.


low intensity = 50% 1RM
moderate intensity= 70% 1RM
high intensity= 85% 1RM
very high intensity= 95% 1RM

My macros are 40/30/30 (C/P/F) on a 2400 calorie diet based on the Katch-McArdle formula. (yes, I will adjust it (calories) based on weekly feedback (changes in bodyfat, LBM))
--------

***NOTE: I usually have my PreW shake(.25g/TargetBW carbs & .25g/TBW protein) 5 - 10 mins before WO or Cardio... due to the fact I workout in early AM*** sometimes I have my PWO (.5g/TBW carbs & .25g/TBW protein) immediately after, sometimes 1 - 1.5 hours after WO is completed

--------

--------------------------------------------------------------------

Katch-McArdle Formula: (BMR based on LBM) =370 + (21.6 x (LBM in kg))

Lets say my LBM is 160.65 lbs ~~= 73 kg
BMR= 370 + (21.6 x 73)........= 370 + 1576.8........= 1946.8 ~~ 1950 cals

Activity Factor:
Sedentary (No Exercise):......................BMR x 1.2
Lightly Active (1-3 days/week):.............BMR x 1.375
Moderately Active (3-5 days/wk):..........BMR x 1.55
Very Active (6 - 7 days / week):..............BMR x 1.725
Extremely Active(2x a day!/labor job):..BMR x 1.9

TDEE (Total Daily Energy Expenditure) =BMR x Activity Factor

I will exercise 6 -7 days /week, so I would fall under the category of "very active"

***HOWEVER*** I have a desk job with little activity... do I subtract one level on the activity factory

TDEE = 1950 x 1.55 = 3022.5 ~~ 3000 calories

I want a 20% percent reduction in my calories for my caloric deficit...
Daily Calories = 3000 (1.00-0.20)= 3000 *0.80= 2400 calories...

I will start off at my marcos at 40/30/30... which means:
1. 960 calories from Protein, so total protein per day should be 240g
2. 720 calories from Carbs so total carbs per day should be 180g
3. 720 calories from Fats, so total fat per day should be 80.

and if I am eating about 5 - 6 meals a day then:
5 meals: each meal around 48gP, 36gC, 16g F
6 meals: each meal around 40gP, 30gC, 13.3333gF ~~~ 14gF