ok, so i spoke to my mom today and she agreed to help me out with food and supplements while i get hired.
so we went to the grocery store and bought some food:
2 cartons of eggwhites
1lbs of chicken breast
Whole Wheat Bread
Some oat bars (pretty good nutritonal value)
flavored oatmeal (quaker's packets)
diet juice
apple juice
diet pepsi
cookies (what?)
coffee
cheeze
bananas
and i can't remember anything else
i buy my carbohydrates in bulk so i still have a ton of whole grain pasta, brown rice, pilaf rice, and oats. i also still have some chicken breast in the freezer, about 11 cans of tuna, and still have 2 bags of sliced almonds and walnuts.
ok, so i decided to start my log up again.
9:00 - woke up
9:30 -
Meal 1
1 scoop of optimum nutrition whey protein in 8oz of water
2/3 cup of oats
1 TBSP of reduced calorie pancake syrup
11:30 -
Meal 2
3 cups of whole grain pasta w/ground beef
5oz chicken breast
1cup of orange juice
5g of creatine monohydrate in 6oz of water
1:00 - 1 packet of
animal pump
2:00 - 3:30 - Workout
3:30 -
Meal 3
3 scoops of
true mass
5:30 -
Meal 4
2 cups of white rice with beans
4oz chicken breast
1 cup of orange juice
7:00-7:20 - HIIT
7:30 -
Meal 5
2 scoops of optimum nutrition whey protein
2/3 cup of oats
1 TBSP of reduced calorie pancake syrup
10:30 -
Meal 6
1 can of tuna
5g of creatine monohydrate in 8oz apple juice
I will eat one more meal before bed. probably low or no carb. don't know yet. i met my macros already for today. actually i passed them. but i never let my body go catabolic and i'm not sleepy so i'll probably end up going to bed at 1:00. I can sleep in tomorrow!!
ok
chest Seated Decline Hammer Stregth Press
1x20 90lbs
1x12 140lbs
1x12 180lbs
2x10 200lbs
1x10 210lbs
3x10 220lbs
1x14 200lbs
Incline Dumbbell Bench Press
1x12 40lbs
1x8 50lbs
1x8 60lbs
1x6 70lbs
1x7 60lbs
1x7 55lbs
Smith Machine Close-grip Bench Press
1x10 105lbs
3x8 125lbs
1x8 135lbs
Pec Deck Flies
1x12 80lbs
1x12 90lbs
2x10 100lbs
1x10 110lbs
1x10 120lbs
Cable Crossover Flies
1x20 35lbs
3x15 40lbs
For Cardio today i ran outside at the track.
i did 1/4 mile warm up jogging.
and then 1 30 second sprint full speed.
then i walked 1/4 mile
another 30 second sprint
walked another 1/4 mile
another 30 second sprint
walked another 1/4 mile
one last 30 second sprint
ok, so let's talk about today's meals first.
the syrup is just to spike my insulin to allow the protein to be absorbed faster because obviously you're catabolic when you wake up. i don't know if other people do this but i thought of this the other day. i was preocupied first thing in the morning which is why i had to wait 30 minutes to drink my shake!
it was the first time i mixed oats into my shake. very convenient, and time saving.
I realize that my simple carbohydrate consumtion is high due to the juice that i'm drinking. i will fix this because i bought some diet juice today! and will get used to drinking water with my meals again!
ok, about the workout, my dad wanted to start with the decline hammer stregth presses so i did them. i didn't like starting with them. i get the most out of this exersise when my pecs are pre-exhausted contrary to my theory of doing compound exersises first in the routine. it's wierd, i did the same weight as my first exersise even though i usually do it 2nd or 3rd. same goes with the incline dumbbells. if i do them first, i'm at 70lbs. if i do them 2nd, i still lift the same weight only it hurts more lol.
on every exersise today actually, now that i think about it, i did a lot of pause reps today. i play it by ear most of the time and i felt like doing pause reps for everything today. actually, i'm not even sure if they're pause reps because i'm not even sure what pause reps actually ARE! what i mean by this is, during my sets, i might hold the weight close to my chest but not touching for 2 seconds and then i push it up. i did this A LOT in today's workout for some reason. and with the cable and pec deck flies, i would hold reps together and really felt contraction in the chest this way. no super heavy weights today. i concentrated more on pre-exhaustion, short rest times, and muscle contraction with my pause reps that allowed my muscles to stretch better.
I usually train my side-deltoids, forearms, and abdominals with chest but since my delts were already fried, i decided to save some energy for my planned HIIT session.
speaking of this, i took the idea of the sprinting from Zir Red. Thanks Zir Red!
This is the first time i'm really doing HIIT! it felt great. i'm in pretty good shape now from doing cardio 2x a week so i feel good. this was much more fun than straight up jogging for 1 mile/ 1 mile 1/2.
i feel great today.
i've been experimenting with different carb sources and how they affect the way i look. brown rice and oats really make me look real full.
the cardio is definatly helping me loose the bodyfat. i've only cleaned up my diet a little and i'm down 2lbs already. i'm not really cutting. i'm still bulking but doing more cardio to get in better shape and look better.
my dad and i both agreed today that i looked pretty ripped today! i must be back down to 10% bodyfat. or 11 at least.
yup so i'm still consuming between 3500-4000 calories and attempting to shave off just a few lbs of bodyfat with the cadio and the low rest times at the gym and it's working!
phew! that was long. man i love bodybuilding.
”A man can fail many times, but he isn't a failure until he gives up.”
