[n88tr]

supps actually at 150

155
forearms, traps workout

-- 1 scoop whey isolate in 400 ml water, sipping on it throughout workout

barbell shrug
1x20 45 lbs
1x15 65 lbs
1x10 135 lbs
1x3 245 lbs [too much weight]

farmers walk w/ DBs [total weight]
1x 100 ft 80 lbs
1x 200 ft 100 lbs
1x 200 ft 120 lbs
1x 200 ft 140 lbs [slowly losing my grip, lol]

refilled blender bottle w/ 500 ml water

standing barbell curl
1x20 45 lbs
1x15 55 lbs
1x10 65 lbs
1x5 75 lbs

farmers walk
1x 100 ft 80 lbs
1x 100 ft 90 lbs

post
3 teaspoons honey
2 scoops whey isolate w/ 1 teaspoon creatine in 300 ml water

wait maybe 2-3 mins, take a leak

HIIT stairclimber 40 mins [I need to take a pic of myself all sweated up, it's hilarious how soaked I get]

-- I tried for a greater volume in my trap workout, I could really feel them working, it was great. I had a really good mind-body connection.

Pump came and went, lasted for maybe 5 mins for 5 or 6 times, not a constant usual pump. Not too concerned, just wanted to mention it and how I'm doing with the noexplode.

I had planned on doing LI but I wanted to do more after the weights so I did HIIT. Sunday, so just me and the girls [playing rap songs... not too motivational, but oh well], not really any distractions.

425 pm
2 cups spinach leaves
1 packet white tuna
6 almonds
1 CLA
1/2 gallon water

-- gonna have a 600 pm salad, bring along a tuna packet, tuna and salad, yeah! [Seriously, this is exciting, what a fantastic life I have, getting excited over this]

[n88tr]

610 pm
* medium salad w/ lettuce, carrots, celery, broccoli and a light helping of fat free ranch.
* 1 packet tuna
* 1 CLA

900
1 cup chopped carrots and broccoli
2 scoops ON whey isolate in 300 ml water
1 CLA

1130
1 scoop ON casein in 300 ml water
3 CLA

monday
840 am up [my ****ing clock broke, I was supposed to wake at 8, but it wasn't too bad]

845
2 scoops ON whey isolate in 300 ml water
small whole wheat muffin [from the salad dinner last night, I saved it]
5 almonds
1 CLA, 1 multivitamin, 2 green tea caffeine pills

1055
1 cup spinach leaves
1/2 cup chopped carrots
1/2 cup chopped broccoli
1 packet tuna
1 CLA

200
1 cup spinach leaves
1/2 cup chopped carrots
1/2 cup chopped broccoli
1 packet tuna
1 CLA

430 [planned. it's 417 now]
1 packet tuna [I read the mercury comments just now. I posted a response as well]
2 scoops ON whey isolate
10 almonds
1/2 gallon water

515 workout, quads and hams and LI

[n88tr]

600 supps
3 scoops noexplode

610 legs: quads, hams

-- 1 scoop whey isolate in 300 ml water, sipping on it throughout workout

leg press
1x20 135 lbs
1x15 225 lbs
1x10 315 lbs
1x5 405 lbs
1x5 495 lbs [could've done 585 but I didn't want to go to failure this workout]

leg extensions [should've done them first, I forgot]
1x20 50 lbs
1x15 100 lbs
2x10 100 lbs [college gym leg ext machine is crap, I do tons more wt at Y gym, my max there is the full stack of 315, just thought I'd mention it. My quads have a lot of mass but not too much development]

-- refill blender bottle with fresh water

leg curl [single legs]
1x20 40 lbs left leg
1x20 40 lbs right leg
1x15 50 lbs left leg
1x15 50 lbs right leg
1x10 60 lbs left leg
1x10 60 lbs right leg [60s on single legs was difficult, form not perfect]

leg curl [both legs]
1x0 200 lbs [tried for fun the whole stack, too much]
1x3 140 lbs [imperfect reps, gave up]

leg press [again]
3x10 225 lbs

post
3 teaspoons honey
2 scoops whey isolate in 300 ml water [forgot my 1 teaspoon creatine, :(]

leg stretches

-- I remember back when I was really hot on the leg curl, couple of months ago, probably 6 month ago, I was doing 80 lbs single legs and 150 w/ perfect form both legs leg curl. The knee injury set me back, but I'm over it 100% and am getting back on track with my weights. My small goal for hams is to curl 200 lbs w/ both legs.

An update on my back: It now hurts to roll my shoulders back, so it's pretty serious. Doctor was out of town today so I gotta wait till tomorrow for an appointment response.

I'm also trying to line up a new PT to help out with stretches, just get another overall person to talk to about weights and exercises, etc.

I didn't do any cardio today, and I'll have tomorrow as my off day. After that it'll be weds and I think I'll just do cardio then, and then thurs I'll hit the calves again hard.

[n88tr]

900
medium banana
yoplait yogurt
6 almonds
1 CLA

1130
1 scoop ON casein
3 CLA

tuesday
700 am
up

730
1 slice 12 grain bread
large carrot
1 cup JustWhites [the smell makes you want to puke, do not inhale, lol]
6 almonds
2 green tea caffeine pills, 1 multivitamin, 1 CLA

1005
packet white tuna [trying to cut down to 1 pack a day]
1/2 cup chopped broccoli
1/2 cup chopped carrots
a few spinach leaves [it was a bag from yesterday, expired, nasty ****]
1 CLA

-- ran out to get another bucket of whey isolate, soy milk, a different brand of egg whites liquid and almonds

1245
1 slice 12 grain bread
yoplait yogurt
large carrot
2 scoops whey isolate shake [i didn't get any sliced meats, i'll do that tomorrow]
6 almonds

330
yoplait yogurt
large carrot
2 scoops whey isolate shake [too many shakes, I know I know]
6 almonds

6450
yoplait yogurt
large carrot
2 scoops whey isolate shake
6 almonds

900
yoplait yogurt
large carrot
2 scoops whey isolate shake
6 almonds
1 CLA

bed early, most likely at 1045

-- I got a doctor's appt for thursday so I'll get xrayed and some sort of physical I suppose. I think I can still do my calf workout on thurs, there's no pressure on my back when I do calves...

My PT hasn't called me in days after I gave him two 'reminder' phone calls. I can only take a deep breath, it takes A LOT for me to get angry, it's pretty rare actual. By mad, I mean for longer than a few hours.

Weds is tomorrow, my long day [up at 845, on my feet till 340 pm...]. I'll get some bulk sliced meats, I don't want to rely on whey for my protein source, it's tasty and all but not want I want to be doing. 2 or 3 shakes max is how I want it to be. Cardio later in the day, idk when, maybe 6 or 7 pm.

[n88tr]

bed at 950 [legs are tired]

1000
1 scoop ON casein
3 CLa

wednesday
800, up for a piss then back to bed

915, up
1 slice 12 grain bread
1 cup JustWhites [makes 6 egg whites]
10 almonds
1 multivitamin, 1 CLA, 2 GTCP [green tea caffeine pills]

1130, planned, it's 1034 now
1 slice 12 grain bread
2 large carrots
2 scoops whey isolate
1 GTCP

230
2 large carrots
handful of chopped broccoli
1 packet tuna [down to 1 a day]
1 CLA

345, grocery shopping, gonna get more water and some sliced meats

[n88tr]

I got 2 lbs of turkey meats and another 8.5 jug of water. The meat didn't last me 24 hours...

Long story short about the doctor:

I got xrayed, nothing there except a VERY SMALL decompression of my spinal column, near the top of my spine. He said it's nothing to worry about, it was noticeable but not a big deal. Besides that little bit, there was no indication of bone damage so he supposed it was a muscle injury.

Two options now:
1. Physical therapy to show proper form while lifting. The one place [connected to the hospital system] that I got a 'prescription' to visit is this place for senior citizens: no free weights, no bars, cables, etc just a lot of cardio machines, floor mats and rubber balls. I felt like a guy that went to buy a hummer and was being pitched minivans... I don't think I'm going this route. My form is ****ing good, I never sacrifice it for any reason. It's just not worth it to skimp on it.

2. Take ATLEAST 3-4 months off from lifting specifically on the back. So no rows, lat pulldowns, deads [I don't do them but I'm just saying], squats [I liked them!], etc.

I threw this ideas at my PT this morning at the uni gym, he was kinda stunned at it all. He suggested I do take the time off, 5-6 weeks and then SLOWLY AND LIGHTLY get back into it, using 1/10 of my usual weight, really feeling out the body and taking it slow, like doing back for 1 or 2 sets but only hitting it once a week. I like this idea better.

So that's the 'back situation.' Just taking it easy, waiting on it for a while. My summer job does it involve lifting, the most I lift is one of those whiskey barrels, empty, weighs about 70 lbs. But it's not like I'm stacking them, it's just an occasional lift. And since I work out in the yard [job starts may 24th] I'm lifting a lot of sod, manure bags, etc but those are light. I'm never sore from my job [I had this same job last year], unless it's my ****ing feet from walking all over the place. I get a good burn in my calves just from walking all over the place [it's a big facility].

I didn't record my diet since the last post but I'll post this day's eats so far. My diet was pretty much the same as my last posts, but I've not had any tuna in two days. My mom says you should have 2 packs in 1 week max, so I'm looking towards that.

I'm getting back to eating a lot of protein at each meal. I remember that female nutritionist saying the body can only digest 20 g of protein in an hour and that really ****ed me up in the head, so I'm ignoring that advice and doing 47 g for 7 meals [in addition to low carbs for my cut, good fats and lots of water], really getting my required amount reached.

friday [spent thurs at home, it doesn't feel like 'home.' 'Home' for me is where THE GYM IS.]

up 845 am [piss at 1 am...]

900
1 banana
47 g sliced turkey and chicken breast mixed [I got my gram scale with me everywhere. Handy thing]
12 almonds
- forgot to take my pills!

1230 [late, yeah]
1 cup oats
40 g whey protein
10 almonds
2 GTCPs, 1 CLA, 1 multivitamin

245 [met with PT at 115 for a little talk, benching advice, etc]
1 cup brown rice w/ 2 teaspoons wheat germ
40 g whey protein
10 almonds
1 GTCP, 1 CLA

-- calves workout at 400, failure time, I'm all pumped for this workout. I'll do traps and forearms tomorrow.

-- It's really hard for me to relax around now with finals and projects coming due. The gym IS WHERE I RELAX. Not the shower or playing games, but the gym. I can totally concentrate on something else [the workout itself] and that's great to do, kinda space out from school a bit.

-- I'm gonna need to buy some ****ing packages of frozen chicken breasts like Jay, I need a lot of protein. These little 1lb bags of meat seriously only last me a day or two max. I just hope I can get some sort of grocery store discount on the bulk [there's no woodsmans or bulk grocery store that I know of around me in like a 50 mile radius], chicken ain't cheap.

-- My PT said that as far as cardio machine go, the row is the best for a full body workout, but it does put stress on the back so I'll have to wait 5-6 weeks before giving it a shot. I'll stick with the stairclimber for now.

I also asked about nutrition classes and the best [there are only 2 classes that deal with the subject] and he said just the basic course, Nutrition I. Problem is, the best professor, is going on sabbatical until next spring, so that's kind too bad, I was hoping to get some education on the subject, besides just posting here and doing a lot of guess work, which I hate to do. I WANT TO KNOW, not guess.

She, the instructor, does come back in the spring of next year [my last as a college student, I'm a junior now] so hopefully I'll be able to get into the class then, and there are no pre-reqs. My PT, a senior, also said that there are "other" nutrition classes being taught, but in the summer. My summer job wouldn't work out with summer classes... this blows. So I'll have to decide, fairly soon, how I want to work this out: either I do the class in the summer and have no job, or have a job but take the class in the spring of next year.

[n88tr]

BL - both legs
SL - single leg, see below
LL - left leg
RL - right leg[/B]

unless otherwise noted, I am using both legs

425
3 scoops noexplode

430
leg extensions [I thought to warm up my knees, some light sets]
1x20 30 lbs
1x20 50 lbs
1x10 100 lbs

toes always pointed IN

leg press - calf raises
1x30 135 lbs BL [feeling burn very early on. Form is good, push through it]
1x15 135 lbs SL LL
1x15 135 lbs SL RL
1x20 225 lbs BL
1x15 225 lbs SL LL
1x15 225 lbs SL RL
1x15 315 lbs BL
1x10 315 lbs SL LL
1x10 315 lbs SL RL

some pain in the arch of my foot and the heel, calves burning like someone's cutting them with a knife... I don't think this is the pump. This sensation really put a dampening on my mojo, ****ing pain. But I still wanted to get the other workouts done...

seated calf raises [I could not do 1 45 lb plate, I usually do 2 plates...]
1x30 35 lbs BL
1x15 35 lbs SL LL [contraction not perfect but it was good for the SL sets]
1x15 35 lbs SL RL
1x30 35 lbs BL
1x20 25 lbs SL RL
1x20 25 lbs SL LL

standing calf raises
1x15 50 lbs BL
1x5 100 lbs BL
1x5 150 lbs BL
1x5 20 lbs SL LL
1x5 20 lbs SL RL

the single leg standing calf raises were by far the most difficult calf exercise I have ever done. I was doing 206, my weight, plus the 20 plate... and I was already in pain... **** me. Form was good, but not perfect.

519, post
3 teaspoons honey
2 scoops whey isolate, 1 teaspoon creatine

stetches

HIIT on stairclimber, 26 mins.

-- The ^ 26 minutes, I was ****ing out of it, it was really hard for some reason. I got up to my target heart rate fast, within probably 10 minutes. I could probably have done 30 mins, that's my minimum, but it was extremely difficult. Lots of stress, etc. Not excuses, I'm just trying to think why it was difficult. My calves don't have much feeling during the stairclimber.

700
1 large carrot
1 cup JustWhites [=s 6 egg whites]
6 almonds

930
1 large carrot
1 cup JustWhites
6 almonds
1 CLA

1100
2 scoops ON casein [about 40 g]
3 CLA

-- I forgot my book at home so I read some MuscleMag interview, not too stimulating... fell asleep around 1230

830, woke up, forced myself to sleep till 1015

1020
1 cup brown rice, 2 teaspoons wheat germ
2 scoops whey isolate
6 almonds
2 GTCPs, 1 CLA, 1 multivitamin

-- planning a trap workout tomorrow with attention to volume on the barbell and DBs. I normally do forearms on my trap day, but I think I'll do those tomorrow, sunday, when I'll do chest and forearms. I used to have a split but I don't really now. I don't know if it's that important. I can draw one up on how I'm doing it, I suppose.

depending on injuries and recoveries, this is mah split
monday - bis, cardio
tues - tris, cardio
wens- off
thurs- hams, glutes, quads, cardio
fri- calves, cardio
sat- traps
sun- chest, forearms, cardio

It's been rugged since I switched it up and have been avoiding back workout, so I'll try to keep with this split and see how it goes. I can't do bis and tris on the same day, I just can't. Traps is the one day I don't do cardio, mainly because I like doing traps best and not doing cardio is an extra reward... call it what you will.

I got spotted by my PT for the bench and my form and technique was already good so I'll do some bench presses on chest day. I'm still a light weight on it [though I can DB benchpress 90 lbs] so I'll just be doing the bar and maybe some 5 lb plates. Gotta start somewhere!

[n88tr]

sunday may 4th [no workout saturday...]

up 830 am

845
1 cup brown rice w/ 2 teaspoons wheat germ
2 scoops whey isolate
6 almonds
1 CLA, 1 multivitamin, 2 GTCPs

1200 [ate out w/ family]
1 roastbeef sandwich [and buns]
1 medium sprite soda [didn't bring my water, I wasn't thinking]
1 CLA, 1 GTCP

400 [saw Iron Man movie at 2pm, didn't pack a minimeal. Sigh. Movie was VERY GOOD, btw]
1 large banana
1 whole chicken breast
9 almonds

600 pm
1 full stalk broccoli
1 whole chicken breast
9 almonds
1 CLA, 1/2 gallon water

750
3 scoops noexplode

traps, forearms

barbell shrugs
1x25 45 lbs
1x20 65 lbs

dumbbell shrugs
1x15 80 lbs [total weight]
1x15 100 lbs

barbell shrugs
1x15 135 lbs
1x20 95 lbs

dumbbell shrugs
1x20 60 lbs
1x10 80 lbs
1x5 140 lbs [intentionally achieved failure]

barbell shrugs
1x10 135 lbs

over-arm dumbbell wrist curls [if 30 reps, that means 30 for left arm AND 30 for right arm, that makes 1 set]
1x30 10 lbs
1x20 20 lbs
1x6 30 lbs [planned 10 reps... forearms wasted from trap exercises...]
1x3 40 lbs [^]

barbell wrist curls
1x20 45 lbs
1x15 45 lbs

910 pm, post
3 teaspoons honey
2 scoops whey isolate, 1 teaspoon creatine

940 [planned]
2 medium carrots
1 whole chicken breast
6 almonds
1 CLA

1130
2 scoops ON casein
3 CLA

-- I went to store around 500 pm, got some packages of pre-cooked chicken breasts... bulk baby. Cheap too, surprisingly. I'll try some tomorrow. I also brought some cooked chicken breasts from home my mom made for me... lucky me, so lucky.

-- Sunday, today, was supposed to be my high carb day but I forgot about it until lunch, 1200, so I'll have to do it tomorrow proper. Tomorrow is chest day, as per my new split. I'm gonna be REALLY ****ing busy tomorrow, lots of exams and projects this week, more next week, then I'm out... yippie.

-- I've decided I'll do the nutrition class in the spring of next year, I need money now for my supps and all the chicken and other **** I've been buying, I need to pay back my dad and mom for all the stuff I've been doing in the name of BBing... Also, I need $ for myself, summer job this year. Next year, well, I'll be out of college...

-- Today was my younger bro's Bday, I had to run home for that [90 min drive both ways]. I refused cake... chocolate... Cake isn't really something that gets me. After being on a cut for nearly a month, I'm not really tempted by anything. Maybe you guys'll call me weak but I can't do any 'trigger' foods even a little bit, I have no self-control. If I just think about eating it, that's good enough for me. I have a lot of discipline in some areas but very little in others, so I don't even give myself an inch in regards to my temptations.

[mr_bhana]

Nice job, you dedicate a training day to youre traps and forearms, great!

You the man for resisting the cake, it was my lil sis's bday on the 3rd and i didnt! it was chocolate too haha

[n88tr]

monday

700 am, up [finishing touches on an assignment..]

730
1/2 cup brown rice [my supply ran out...] w/ 2 teaspoons wheatgerm
2 large but thin carrots
1 chicken breast [30-55 grams, they vary]
about 9 almonds
1 CLA, 1 multivitamin, 2 GTCPs

1115
2 large but thin carrots
1 yoplait yogurt [110 cal, no fat, 5 g protein]
1 chicken breast [from the pack from the store. Tastes really good actually, smelly though]
1 CLA, 1 GTCP

200
2 large but thin carrots
1 yoplait yogurt
1 chicken breast
1 CLA

430
3 large but thin carrots
1 chicken breast
about 9 almonds [running out... again]

635, supps
3 scoops noexplode

645, chest workout

pec deck
1x25 70 lbs [warm up set]
1x20 90 lbs [warm up set]
1x15 110 lbs
1x10 130 lbs
1x6 150 lbs [holding back ALL my energy for the bench]

bench press
1x20 45 lbs
1x15 45 lbs
2x10 55 lbs

db bench press [still had some steam left, failure time!]
1x5 90 lbs [weight is total]
1x10 60 lbs
1x20 50 lbs

725, post
3 teaspoons honey [running out of this too]
2 scoops whey isolate w/ 1 teaspoon creatine

735, HIIT on stairclimber
30 mins

845 pm
2 large but thin carrots
1 yoplait yogurt
1 chicken breast
last of almonds, about 10

1130 [planned], bed around then too
2 scoops ON casein
3 CLA

-- The HIIT wasn't incredibly difficult like last time when I could only get in 26 mins. But this time and last I was wearing a dark t-shirt, and it was hard to get a decent sweat going. By decent, I mean a lot. When I do HIIT, I sweat like a mother****er. I'm pretty sure it's just me, but I have to GIVE MYSELF PERMISSION to sweat, I have to think about it, and then it happens, and when it does, it's a lot. I drank about 300 ml water, but about 7 mins from the end [breathing deep, water when I feel I need it, all the usual stuff] I threw up some water, messing up the stairclimber, bit of a scene but I got it done. Extra wipes, lol.

It wasn't like a usual throw up, [if you've thrown up a couple of times you know what I mean] it was just about a cup of water suddenly coming out of mouth, I was looking my feet and the sweat water that had collected on either side of my feet and then it just happened. It was kinda too fast to do anything about.

I completely soaked through my shirt [I'll take a pic of myself in it this weekend, it's a cool shirt, really unique] and sniffling, as I always am after sweating a lot. Eyes red, looking like hell, etc. My stomach hurt a lot, and I think my kidneys too. I've been drinking atleast a gallon a day, so I don't know what's up. Someone just told me that I should be cycling the NoExplode, so that might be it.

I'm not really satisfied with my little chest workout, I was hoping for more volume but I didn't want to over do it on the bench, it being my first time on it.

Quads and hams tomorrow.

[<3Frosty]

Im still not sure why you are using the stair climber for HIIT. I think 30 minutes of HIIT is a bit much, its obviously not that intense if you can do it for 30 minutes as i can only assume you aren't the fittest guy out there.


Also, i drink easily over a gallon a day, if not 2. If you only think you get about a gallon (which is pretty much recommended for ANYONE), then you may want to up your water consumption considering your are working out, taking alot of supplements, eating alot of food, and on creatine.

[n88tr]

As for the stairclimber, do it because I can get a good sweat going and I can get up to my target heart rate quickly. For the 30 mins, I was always told 30 mins was the minimum time you must invest for fat loss while doing cardio. Some days I do 40 or 45 mins, depending on how much I want to punish myself. Sometimes it is really hard, other times, not so much. I do want use the elliptical, bike and row, but I don't really know when I should switch machines. Is one time any better than any other?

Ok on the water advice. I don't really keep track of it, but I know I do consume atleast a gallon. Since spring is here, summer soon, I'll probably be doing 2 minimum, idk, but probably.

[mr_bhana]

Team Bhan88tr!!!!!!!
Ok bro, firstly we need to get some pics of yourself!, with proof of date! Front, side and rear relaxed pics are mandatory, and you can add in some poses too

Next i need to know you're weak point, so we can bring em up to par.

After that if you like, we can make a tailor made split for you to try out, or you can stick to whatevers working for you. Im determined, you're determined, We're determined to win!

[n88tr]

idk if I should be in this contest because all I want to do is lose fat.

if you're still good to go though, ok. I submitted a 3 pic spread a while back, here's the link.
http://n88tr.net/images/New%20Folder/wide.jpg

I could take off my shirt, but it's all fat, bro.

[<3Frosty]

Originally Posted by n88tr

As for the stairclimber, do it because I can get a good sweat going and I can get up to my target heart rate quickly. For the 30 mins, I was always told 30 mins was the minimum time you must invest for fat loss while doing cardio. Some days I do 40 or 45 mins, depending on how much I want to punish myself. Sometimes it is really hard, other times, not so much. I do want use the elliptical, bike and row, but I don't really know when I should switch machines. Is one time any better than any other?

Ok on the water advice. I don't really keep track of it, but I know I do consume atleast a gallon. Since spring is here, summer soon, I'll probably be doing 2 minimum, idk, but probably.

A sweat going and target heart rate isnt the main goals at all for HIIT. Its all about intensity and the work to rest ratios, about 1:3-1:5.

Also, you probably didnt hear that it takes at least 30 minutes to start burning fat from here, and if so, its complete bunk anyways. Most studies done on HIIT i have seen, the sessions last roughly 20 minutes. Yet, they are insanely more effective than their LI cardio versions that typically last 45-50 minutes.

I dont recommend using any machine. I recommend running at minimum on a treadmill. My best advice is going with an indoor track or an open field outside. Im guessing you have never done true HIIT, and once you start it you will know the difference.


You should start keeping track of water consumption man. Not to be a ****, but that is pretty naive of you to not keep track of it to the point where you aren't even sure you consume a gallon. Some people say they drink alot of water, and they might consume 1/2 gallon a day. My advice is going to the grocery store, and buying a gallon jug of a water and carrying that around with you. The goal at the end of the day is to have it finished and drink beyond that. AT MINIMUM.

[under construction]

N88tr, fatloss is going to cause the most dramatic tranformation as far as the contest goes. Aten week bulk will add so little muscle only a very trained eye would be able to see it. Strategically speaking from a trainers point of view picking some one with a good base and 20 pounds of fat to lose would be best. In ten weeks you can lose 20-25 lbs of fat you can only gain 3-4 lbs of muscle which do you think would look more dramatic? As far as your water intake dont forget the 20% on average that comes from food.

[n88tr]

great advice guys...

so true HIIT, eh? well i did running switched up with jogging early on, when i lost the majority of my weight. i was doing probably 60% jogging and 30% running and 10% walking back when i did it on the track, for 30 mins. i was seeing white sometimes, but a few sips of water would clear me up. i've not hit cardio that hard since then... perhaps that's what i'm missing, the raw intensity?

so I want to be running full pace for 20 straight minutes, that's HIIT? sounds simple enough... how many times a day would i do this, just once, or a couple of times?

I can't believe that i know so little about proper nutrition and weight loss. like i know the basic fact that you eat too much, it gets stored as fat, but beyond that, idk. my diet shows i eat clean but i think my carb cycle isn't working, i think i'm gaining fat...

I don't like to think of one thing that is the master solution, but back when i was cutting a lot of ****ing weight, i was eating a lot of carbs, probably 6 slices of dark rye bread a day, and tons [well not really] of protein in the form of chicken and turkey. i don't think i was getting enough like i needed, 350 g or whatever back then, but it was a great departure from my usual sitting on my ass...

[<3Frosty]

Originally Posted by n88tr

great advice guys...

so true HIIT, eh? well i did running switched up with jogging early on, when i lost the majority of my weight. i was doing probably 60% jogging and 30% running and 10% walking back when i did it on the track, for 30 mins. i was seeing white sometimes, but a few sips of water would clear me up. i've not hit cardio that hard since then... perhaps that's what i'm missing, the raw intensity?

so I want to be running full pace for 20 straight minutes, that's HIIT? sounds simple enough... how many times a day would i do this, just once, or a couple of times?

I can't believe that i know so little about proper nutrition and weight loss. like i know the basic fact that you eat too much, it gets stored as fat, but beyond that, idk. my diet shows i eat clean but i think my carb cycle isn't working, i think i'm gaining fat...

I don't like to think of one thing that is the master solution, but back when i was cutting a lot of ****ing weight, i was eating a lot of carbs, probably 6 slices of dark rye bread a day, and tons [well not really] of protein in the form of chicken and turkey. i don't think i was getting enough like i needed, 350 g or whatever back then, but it was a great departure from my usual sitting on my ass...

350 grams of PROTEIN? WAYYYYYYYYYYYYY TOOOOOOOOOOOOOO MUCH.


No, your not running for 20 straight minutes. You are doing HIIT. Its obvious you have implemented something into your regimen that you didnt understand fully. You run for a full out sprint for 10-15 seconds, or however long you can keep up 100% intensity. Then, you rest for 3 times-5 times what you sprinted for.

For instance, if i sprint for 15 seconds, i will rest for 45-75 seconds. Then, sprint again. Do this for 20 minutes, and you will probably fall over. BTW, i typically stop when my sprints are no longer sprints. Some times i rest for a good 3-4 minutes and then try and keep the intensity up again.

This is pretty plain, you can do alot of variation.

[mr_bhana]

Originally Posted by n88tr

idk if I should be in this contest because all I want to do is lose fat.

if you're still good to go though, ok. I submitted a 3 pic spread a while back, here's the link.
http://n88tr.net/images/New%20Folder/wide.jpg

I could take off my shirt, but it's all fat, bro.

Hey,
This is a transformation contest, not who is the biggest, leanest or most muscular. You have the same chance as any other guy and with the right guidance i know you can do it

AS for the pics, honestly you dont look fat at all. I need to see pics of you topless (no homo) so i can see what you need to work on. Losing fat in itself is a transformation.

Dont worry about it, send me the pics by email if you like, and will conjure up a split and cardio routine.

I think the HIIT cardio is great for mega fat loss, We gonna do this bro!!!

As for firex ive never heard of it, we could stay in contact by email or on here if you like.

[n88tr]

Frosty: ok, thanks. I think I get it now. Gonna go do quads and hams now so I'll do that on the track afterwards. I think I'll have to bring my watch to time my sprints and then see how long I should be resting afterwards.

some quick questions though,

a. when I sprint, do is it like a fast jog or is it just a short-distance run? I want to get specific if possible.

b. when you mean rest after the sprints, do you mean i stand still and rest, or just walk after the sprint, taking it easy?

Bhana: I don't anyone to take pics of me so it'll have to wait till the weekend. Most of my fat is on my stomach, sides and hams. Xfire is a chat program, is works exactly like msn or aim... email, that, PMs or posting here, any one of those options would be fine. Whatever is easiest for you. For me, it'd be either PMs or posts here.

[<3Frosty]

Originally Posted by n88tr

Frosty: ok, thanks. I think I get it now. Gonna go do quads and hams now so I'll do that on the track afterwards. I think I'll have to bring my watch to time my sprints and then see how long I should be resting afterwards.

some quick questions though,

a. when I sprint, do is it like a fast jog or is it just a short-distance run? I want to get specific if possible.

b. when you mean rest after the sprints, do you mean i stand still and rest, or just walk after the sprint, taking it easy?

Bhana: I don't anyone to take pics of me so it'll have to wait till the weekend. Most of my fat is on my stomach, sides and hams. Xfire is a chat program, is works exactly like msn or aim... email, that, PMs or posting here, any one of those options would be fine. Whatever is easiest for you. For me, it'd be either PMs or posts here.

A sprint is a sprint. Im not sure how that isnt clear. You RUN as fast and as HARD as you can. RUNNING at 100% intensity. Act like a dog is chasing you. Sprint like your life depends on it. And, once you feel that you arent sprinting at 100% intensity or a great sprint still, stop. This is why i only can last about 10-15 seconds full speed.

For the rest periods, you can walk around or stand. I tend to walk because its somewhat hard to stop moving after sprints for me. But, just catch your breath and get ready for the next sprint.

[under construction]

wind sprints if that make more sense to you. Funny Frosty mentioned a dog chasing you cuz my dog is my training partner when I do these

[mr_bhana]

lol yh,
N88TR sprint at maximum intesnity for say 30 secs, tehn immediately slow it down for like a minute, tehn repeat... Play around with the sprint to jog ratios if u like

[mr_bhana]

And as for the pics its ok you can post them at the end of the comp aslon as you got proof of the date

[<3Frosty]

Originally Posted by mr_bhana

lol yh,
N88TR sprint at maximum intesnity for say 30 secs, tehn immediately slow it down for like a minute, tehn repeat... Play around with the sprint to jog ratios if u like

Im not sure i know very many people who can keep up a sprint and not a jog for over 25 seconds, let alone 30.

[mr_bhana]

lol what i ment to say is to lenghten the jog lengths

[<3Frosty]

Originally Posted by mr_bhana

lol what i ment to say is to lenghten the jog lengths

Why? Why are we jogging during HIIT?

[n88tr]

ok frosty, I got the idea of it now. Thanks for the extra explains.

tues
up 7am

725
3 large but thin carrots
2 scoops whey isolate
1 multivitamin, 1 CLA, 2 GTCPs
1/2 gallon of water

945
2 large but thin carrots
30g chicken breast
1 CLA, 1 GTCP
1/2 gallon of water

1230, supp
3 scoops noexplode [always in about 75 ml water. nice and thick!]

1234, workout
quads, glutes [no hams], calves

1 scoop whey isolate shake, sipping on it throughout workout

leg extensions
1x25 50 lbs [warm up set, at a faster pace than usual reps]
1x20 70 lbs " ", feeling the burn quick
1x15 100 lbs [normal speed begins, concentration, etc]
1x10 150 lbs
1x8 200 lbs [**** yeah. weight's lifting me off my ass. I adjusted myself several times but it kept happening.]

calf raises on leg press [all toes pointed forward, normal until later down, I mention it]
1x25 135 lbs
1x15 225 lbs

refilled water bottle w/ fresh water, came back and had to share the press

3x10 600 lbs [he was doing that weight so I just adjusted myself to it]
1x10 510 lbs
1x10 600 lbs

seated calf raises [toes pointed in]
1x30 20 lbs
4x20 25 lbs [calves burning pretty bad like last time, but not quite so intensely this time]

refilled water bottle [it's 89 degrees outside! not much AC in the gym.]

standing calf raises [toes pointed in, again]
5x15 20 lbs
1x10 50 lbs

post
estimated 3 spoons honey [I forgot to bring a spoon and then I ran out of honey, I just squirted what was left into my mouth, it felt like 3 spoons]
2 scoops whey isolate w/ 1 teaspoon creatine

stretches [no track HIIT, seeing white... tomorrow for sure]

345 [yeah, time passed]
2 slices dark rye bread
30g chicken breast
1/2 gallon of water

-- water comments: I know I'm getting more than a gallon a day. How? well I get these 2.5 gallon jugs, rectangular boxes and they hold that much water. I drink about 1/2 of it or more in a day, and I expect to be drinking probably 2 gallons of a container now that it's near 90'F outside.

-- when I was doing standing calf raises I was sharing it with another guy. Shorter than me, rounded out in all the right places but not veiny. He was doing 280 lbs and when he went up, he did it staggered like. Like up a little, maybe 3 inches, hold for 1/2 a second then get to the top and hold for a second and back down again, repeat. He was doing [not paying 100% attention to him but I noticed this much] 6 or 10 reps. I asked him about his technique and he admitted it should be smooth, but he was just doing em' that way, though he didn't really say why he was doing it like he was. He also said big numbers and small reps equal mass but I wondered why he was doing 10 reps, that's not really small. When I think small reps, I think of 3-4. Anyway, it was fun having a buddy for a few sets, even though was funny me doing so little and being so much bigger than him and he being kinda small [height-wise] and doing so much.

-- I initially planned on doing hams, but I wasn't really 100% ready to hit them so did calves again. I can't go to failure on calves, but I have to stop when the burn is too intense. It is a burning pain actually, but it's gets bad fast but then doesn't really get anymore intense. Like it jacks up fast and then just stays there. I do work through the burn [****, I said it started on my second set on leg extensions doing quads and then the calf burn started really hardcore one my first seated calf raise set... i worked lot through the calf burning.]

-- Tris and hams tomorrow. I know I'm not sticking to my split. Exams and **** are ****ing with my head, sometimes I have trouble doing simple tasks I'm so stressed out, and I didn't really expect to have a great workout, but it was good because I was able to do the volume I wanted to.

Tris I can burn out, expecting to keep up with my volume reps, see how that goes. Hams the same. I'll try out this proper HIIT on the track tomorrow. As far as exams go, thurs is the day I'm worried about, but after that it's clear sailing. Hopefully in a few weeks [in my job by then] I'll be less stressed and my workouts will be really enjoyable.

[<3Frosty]

Small numbers for calves is 8-10 reps. Some people go pretty high on calves. They are able to endure alot from my experience, so going for 8-10 reps with alot of weight is good enough to get them to respond.

[n88tr]

Originally Posted by <3Frosty

Small numbers for calves is 8-10 reps. Some people go pretty high on calves. They are able to endure alot from my experience, so going for 8-10 reps with alot of weight is good enough to get them to respond.

I've been doing that for about 3 months but little results. It was suggested to me [I forget his name but he has the really ripped young man with puffy muscles in shadow as his avatar] to give high reps and volume a try, he said it worked out for some guy that was training him, so I'm doing it for a 3 months, cycle up the volume here and there...

he actually said doing volume, like 40 reps, but I can't do that really. I mean, I COULD, but I'd probably be limping out the gym, not really what I want. Every once in a while limping, but not everytime I hit calves. I do the most I can and try to be happy with it. I consider 25 or 30 reps a lot, 40 or 50, that's a bit much, imho.

but that is the common advice frosty, yeah. thanks though, I'll keep it in mind when I cycle back to 8-10 reps with heavy weight.