|
Post by Mrbig7 on Dec 30, 2004 15:06:40 GMT -5
This program goes into effect Monday Jan 3rd 2005.
I'm going to be working 3rd shift, so my training, cardio & eating schedule will have to be adjusted accordingly. My initial plan is to eat as follows 6 days per week(Sun-Fri). Saturdays will be a family day & I will allow myself a few cheat meals(within reason) in order to maintain a somewhat "normal" life with my wife & kids. The cheat meals may have to be eliminated eventually. It all depends on my progress.
Meal 1(0930-post workout)-2 scoops protein powder 16oz gatorade
***I WILL SLEEP HERE ON THE DAYS I WORK 3RD SHIFT/On the days I don't have to work 3rd shift, my next meal will be 3hrs later & continue from there***
Meal 2(1530)-6 egg whites/2 yolks 1 serving Grits 1 oz cheese
Meal 3(1930)-6oz(raw) Chicken Breast Tenderloins 1/2 cup white rice(dry) 1 cup frozen veggies 2 tsp teriyaki marinade
Meal 4(2230)-6 egg whites/2 yolks 2 cups frozen veggies
Meal 5(0130)-2 scoops protein powder
Meal 6(0500)-6oz(raw) Chicken Breast Tenderloin 1 1/2 cups salad 2 tps reduced cal dressing
***THIS AMOUNTS TO APPROX 2200 CALORIES AND 250 GRAMS OF PROTEIN PER DAY*****The only supps I'll be using will be protein powder***
**I will get off work at 0700, do my weight training from 0730-0900 and finally do my cardio from 0900-0930 immediately after my workout***
I'll be doing 6-12 sets per bodypart and varying the reps from 12-4(only going down to the lower end of the rep range on power exercises-ie: squat, bench, deadlift,military press, etc...). I will utilize a pyramid technique on the power movements(starting lighter & working my way up in weight) & use straight sets(the same weight) on all other exercises once I'm warmed up. Cardio will start at 20 min Mon-Fri immediately after my workouts. The duration & frequency of cardio will increase as needed. My training schedule will be as follows:
Monday-Chest/Biceps/Forearms/Calves(cardio after workout) Tuesday-Quads/Hams/Abs(cardio after workout) Wednesday-Rest day(cardio only) Thursday-Delts/Triceps/Calves(cardio after workout) Friday-Back/Traps/Abs(Cardio after workout) Saturday & Sunday-Complete Rest Days
Any comments or suggestions, feel free to respond..
|
|
|
Post by Tim Wescott on Dec 30, 2004 20:06:36 GMT -5
Look`s pretty good Tery,you most likely WILL have to fine tune things as you go along.
Good luck in the contest!
|
|
|
Post by Mrbig7 on Jan 3, 2005 10:37:40 GMT -5
Ok, today is the first day of training for this contest. I went to the gym this morning & weighed in at a hefty 246lbs(with my shoes on) all at the towering height of 5'5" tall
Workout-Chest/Biceps/Forearms/Calves
Flat Db Bench 40x12 60x12 80x12 90x10x8 Incline Db Bench 65x12 75x9 85x7 Incline Flye 45x10 55x10 60x7 Nautilus Preacher curl(close) 40x12 60x12 80x8 Standing Alternate Db curl 40x12 50x8 60x5 Ez curl(close) 90x8 110x6 Reverse Curl(Ez) 85x5x4 Standing Barbell Wrist Curl 90x10x10 One Leg 45 deg Calf Press 360x12(both feet to warmup)-one leg 360x6x6 Seated Calf Raise 235x5x5
Cardio(immediately after workout)-Treadmill/20 min/5% incline/3.5mph
Post workout shake(1000)-2 scoops Vp2 8 oz Gatorade
Meal 2(1230)-6 large egg whites/2 yolks 1 serving(3 tbs) quick grits 1 slice cheese
Meal 3(1600)-5 oz(Raw) Chicken Breast Tenderloins 1 cup(cooked) Basmati White Rice 1 cup frozen broccoli/cauliflower/carrots 1 tbs Teriyaki Marinade 1 tbs BBQ sauce
Meal 4(1830)-5 small blueberry pancakes 1 tbs peanut butter 1 tbs maple syrup
|
|
|
Post by Tim Wescott on Jan 3, 2005 10:48:59 GMT -5
Look`s good Terry,but I would drop that 40 pound set on Flat DB Presses....just too easy for you and if you are using the 90`s for 10 reps ,I think it`s just a waste of energy. Just my 2 centavos!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by sockrocker on Jan 3, 2005 11:21:30 GMT -5
you're STARTING your diet at 2200 calories? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) how much are you going to be able to reduce from that?
|
|
|
Post by youngblood on Jan 3, 2005 18:47:16 GMT -5
you're STARTING your diet at 2200 calories? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) how much are you going to be able to reduce from that? I echo this statement. Make sure you have somewhere to go, or else you'll be forced to do 5 hours of cardio a day in order to get yourself to drop weight, something almost impossible to do, and certainly something you do NOT want to do.
|
|
|
Post by Mrbig7 on Jan 3, 2005 19:41:15 GMT -5
Tim-Thanks for the input. I kind of slacked off on my workouts last week, so I didn't know what to expect as far as strength levels go. Obviously I severely miscalculated, but it was only a warmup, so no big deal really. Sock & YB-Thanks guys for your concern. What you guys suggest makes sense on paper, but to be honest, the only time I go way above that calorie level is when I eat junk food. Believe it or not, I'm having a hard time getting all of the above meals in as it is. When it comes to eating correctly, unfortunately, my appetite isn't that great. This will be, by FAR, the most protein I've ever taken in on a consistent basis my ENTIRE life. We'll just have to see what happens. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by Tim Wescott on Jan 3, 2005 20:22:46 GMT -5
You`re right Terry,not a big deal at all. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by Mrbig7 on Jan 4, 2005 20:29:56 GMT -5
Today was leg day, but I had to watch my knee. I slipped last night while going down some steps holding my daughter and landed on my right knee. I think it's just bruised, but we'll have to see. At least I didn't drop her.
Workout-Quads/Hams/Abs
Leg Extension-60x12 100x12 140x10 170x8 200x6 45 degree leg press-360x12 540x12 720x10 810x6 Hack Squat-270x12 360x5 Seated Leg Curl-60x12 90x12 120x7 Stiff leg deadlift-225x6x5 Pulley Crunch & Hanging Leg raise-3 sets ea
Cardio(skipped)-on a tight time schedule today
Meal 1(post workout shake-0930)-2 scoops VP2 8 oz Powerade
Meal 2(1200)-6 Large egg whites/2 yolks 3 tbs quick grits 1 slice cheese
Meal 3(1530)-5 oz(raw) chicken breast tenderloins 1 cup(cooked) basmati white rice 1 cup frozen carrots/broccoli/cauliflower 1 tbs teriyaki marinade 1 tbs bbq sauce
Meal 4(1830)-5 oz(raw) ground beef 1 med potato 1 cup carrots/peas/onions
Meal 5(2130)-2 tsp Peanut butter
|
|
|
Post by Mrbig7 on Jan 5, 2005 11:15:43 GMT -5
Ok, today I had to take my wife to work, so I got a bit of a late start. I'm also going to change my workouts a bit due to time constraints. We'll see how it goes.
Workout(0815)-Delts/Triceps/Calves
Seated Military Press(Barbell)-empty barx12 95x8 135x4(wups)-heavy sets-175x5x5 Db Side lateral-25x6(wup) 50x6 55x6**Note-stick w/55's for both sets next time** Seated Db military press-80x4x4 Reverse Pec deck-100x6 140x6x6***Note-stick w/140 for heavy sets next time* DB Shrug-65x7(wup) 130x6x6 Tricep Pushdown(straight bar)-60x8 90x4(wups)-120x4(too heavy) 110x5 Lying Tricep Extension(Ez bar-close)-105x6x6 Two-Arm Db Tricep Ext-110x5 Standing Calf Raise-205x8(wup) 315x6x6 Seated Calf Raise-235x6x5
Cardio(immediately after workout)-treadmill/5% incline/3.5 mph/20 min
Meal 1(post workout shake-1030)-2 scoops Vp2 16 oz 1% milk
*****sleep for approx 2.5-4 hrs**** ***BUSY AFTERNOON**IT THREW OFF MY EATING SCHEDULE, BUT I SHOULD STILL BE WITHIN MY CALORIE LIMIT OR BE SOMEWHAT CLOSE***
Meal 2(1900)-3 1/2 slices pepperoni & sausage pizza Meal 3(2300)-1 EAS protein bar
|
|
|
Post by Mrbig7 on Jan 6, 2005 2:54:14 GMT -5
I started work at 9pm last night and will work until 0700am, so my schedule will run a bit differently.
Meal 1(0200)-6 large egg whites/2 yolks 3 tbs quick grits 1 slice cheese
|
|
|
Post by Mrbig7 on Jan 7, 2005 9:29:40 GMT -5
Ok guys, here's the deal. I'm having some "male" surgery done today around 1230. I'm now being told that, due to swelling , I probably won't be able to lift or do cardio again until Wednesday at the earliest. I'm pretty bummed b/c I thought I'd only miss the weekend. I'm going to keep my calories at a descent level, but I don't think I'll post in the journal again until Wednesday. Hopefully it won't put me too far behind. Wish me luck! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
|
|
|
Post by Tim Wescott on Jan 7, 2005 9:47:53 GMT -5
Good luck Terry.......I think as long as you stay on your diet,you should be OK, that does suck though,but what can you do? :Dunno:
|
|
|
Post by Mrbig7 on Jan 9, 2005 8:23:57 GMT -5
Ok, the surgery went well & I'm on the road to recovery. Walking funny, but the swelling is going down. If I could only figure out how to get my biceps this big & round this quick!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) I'm now told I won't be able to get back to the gym or do cardio until Friday at the earliest. I'm walking funny, but it's getting better. At least I only have to do this ONCE. ;D
|
|
|
Post by Tim Wescott on Jan 9, 2005 9:59:51 GMT -5
Thank God,huh Terry!! :Crotch Kick: ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) ;D
|
|
|
Post by Mrbig7 on Jan 12, 2005 2:42:20 GMT -5
Well, the "boys" are getting back to normal, so hopefully in a few days I'll be able to get back on track. I'm anxious to get back in the gym & start changing my physique. I still can't take any exertion or "sudden movements" yet, but hopefully this will soon change. On a more humorous note, I haven't been able to interact w/my 2 1/2 yr old daughter or my 1 yr old son this past week like I'm used to. My wife told my daughter, "daddy went to the doctor to get his 'privates' "fixed" to make sure she was knew not to get too crazy... Now, every morning when my daughter gets up, she watches me very intently for a few minutes & then asks me, "daddy, are your privates fixed? Are your privates all better?" You have to love the mind of a child! ;D
|
|
|
Post by sockrocker on Jan 12, 2005 11:09:25 GMT -5
lol @ your kids...how cute
don't get back in the gym and slack off for weeks, using your blue balls as an excuse...you know sho' nuff i've not been waiting for you, so you've got some catch up to do!!! full speed ahead mr zulu!!! ;D
|
|
|
Post by Mrbig7 on Jan 15, 2005 2:34:17 GMT -5
Alright, it looks like I'll be back in action Sunday 1/16/05. I've been kind of bummed that it's taken so long to "heal". Being that I'm an "all or nothing" person, the diet has been nonexistent for a little over a week. I guess I've discovered that I'm an emotional eater. ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) I'm now almost 2 weeks behind on in this contest & will have to kick it into high gear to have any chance of showing any improvements on my next series of pictures scheduled for February. I'm changing my workout schedule a bit to make it liveable with my new "midnight shift" work schedule. I was going to be doing my workouts in the am right after I got off of work, but due to the early hours, there was no one at the gym to spot me on my heavy lifts. Due to this fact, I'll now sleep immediately when I get home from work & then do my workout & cardio after I get up. My diet is also going to have to be modified due to a tighter budget. My wife's transmission went on her 1996 Saturn, so we had to go get a new vehicle. We got a 2002 Buick Rendezvous in order to better facilitate our 2 children in car seats. It's A LOT easier to get them in and out now. Anyway, after 3 years without a car payment, it's a BIG change in the budget, so I have to pull some extra $$$ from the grocery budget to make it workable. I'm not worried about being able to get leaner on the new diet, just not sure how much muscle I'll be able to retain b/c my protein intake is what will drop. I'll basically be following the same diet(with a few "slight" variations) I used back in 1988 when I competed in the NPC Teen Ohio. It's a bit outdated, but it worked back then, so we'll see if it still works. The only difference is back then I weighed 186lbs when starting & dieted down to 143lbs in 10 weeks. Now I'm starting at a much higher bodyweight with double the time period. We'll have to see what happens. Here's the new workout schedule: Sunday(am)-Delts/Triceps/Calves(cardio-immediately after workout) Monday(am)-Back/Traps/Abs(cardio-immediately after workout) Tues(am)-Cardio only Wednesday(afternoon)-Chest/Biceps/Forearms/Calves(cardio-after workout) Thursday(afternoon)-Legs/Abs(cardio-after workout) Friday-Rest day Saturday-Rest day***scheduled cheat day*** ***due to time constraints, I'll be doing only 4-8 super heavy sets(after warmups) per bodypart and anywhere from 4-10 reps***I'll be trying to keep my workouts at 1 hour or less(not including cardio)*** My daily diet will be as follows(**meal times will vary depending on if it's a work day or not**) Meal 1-6 egg whites/2 yolks 2 packets oatmeal 2 tsp Salsa Meal 2-1 sm can water-packed tuna 1 cp(cooked) Basmati white rice 1cp frozen veggies Meal 3-6 oz(Raw) Chicken Breast Tenderloins 1cp (cooked) Basmati white rice 1cp frozen veggies Post workout Shake-2 scoops Vp2 16oz 1% milk As I heard a wise man(Ski) once say, "you have to just flip the switch and do it".........It's time to stop screwing around and do just that! Another wise man(Sockrocker) once said to me, "we are warriors on opposite sides of a battle here! ENEMIES!" ..............................................It's time to go to war, bud! ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
|
|
|
Post by Tim Wescott on Jan 15, 2005 10:06:08 GMT -5
Terry,I`ve been in similar situations as far as trying to get into contest condition under adverse circumstances........it always seemed to help me stay focused. I would just keep repeating to myself that I would do it in spite of any and all obstacles. It always worked well for me,and the pressure made me work harder. Hope the "boys" are back in full swing, ;D and you re-group, and kick some ass in spite of all the recent troubles you are having. Stay focused,you can do it......trust me on that!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Just think of Sockrockers warlike attitude,and take no prisoners!!
|
|
|
Post by Mrbig7 on Jan 18, 2005 23:23:41 GMT -5
Tim, Thanks for the words of encouragment. The "boys" are doing ok, so I actually worked out Sunday & Monday, but the diet was crap & no cardio, so I didn't record anything. I need to get re-focused!!!!!!!!!! I'm sure I still have time to make some serious improvement by May 22nd, so I'm not too worried about being 3 1/2 weeks behind. I realize time is ticking, though. I just need to learn to get rid of my "all or nothing" attitude. I have a tendency to be so "mental" at times that if one variable in my training or diet is not what I had planned, I figure the whole day is blown & I end up messing up the rest of the day. I need to learn to just "get back on the horse" & continue w/the plan. This "all or nothing" attitude is what got me in this shape in the first place. I'm starting back recording "everything" again at midnight tonight(in 45 minutes). I'm back in the game!
|
|