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Post by beckie on Jan 29, 2007 16:39:00 GMT -5
Thats not a whole lot of food Frank! but I guess you have to do what the 'master' tells you right? maybe Tim can answer me-why is the fat so low??
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Post by Tim Wescott on Jan 29, 2007 16:50:13 GMT -5
No prob Beckie...I did this because I want to create as much od=f a calorie deficit as possible right from the start.
I do beleive in using a bit of good fats,but not this early in Franks case.....I went by his current pics.
I think a person gets more fat than they ever realize with the trace amounts found in their diet foods.
As time goes on and he starts to lean out,I`ll add in some essential fats on low or zero carb days.
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Post by mrbeefy on Jan 29, 2007 20:25:29 GMT -5
Well...I'm glad WE got THAT straightened out ;D Actually Beckie, I'm glad you asked, and Tim, I'm glad you clarified. This is ALL a learning process to find out what works for me, and what does not. So far...so good! I will do new pics beginning of February to see what we've accomplished in 3-4 weeks. Well...tonights LEGS! First let me say that I was TOTALLY PRIMED when I got to the gym. I guess everybody saw the determination on my face, because the people parted like the Red Sea as I approached the squat rack. I adjusted the bars on the rack, put on my lifting shoes, placed my pics of Platz and DeMayo on the mirror in front of me....put on a headset with Black Sabbath...and went to work. TONIGHT...Yes...I know SQUAT! 10 sets...ass in the grass ...10 reps each. 135 lightweight 90 seconds rest 150 hahahah 170 yea right 185 please 200 getting warmer 210...not enough...soory TIm..had to go one more! racked 235 went to failure 170...uh-huh 160...toys 135..complete...like putty in my hands!!! Right to the Leg Curls = 100 lbs. Constant 10x10.... Good Count = 1 up...3 count slow going down. At about 7....was getting tight 8 same 9 near failure 10 can't stop me...I AM A MACHINE TONIGHT! Then... I said hello to my wife...while she did her leg presses ;D The first words I spoke since entering the gym. Had time....and energy...did 3 sets ABS. Endurox on ride home. Chicken breast with 8oz sugar free kool-aid. Now.............CHILLIN' !!!! ;D THIS my friends is what it's supposed to be like....THIS is what Arnold talked about...that it feels..."good" ;D I may be limping in the morning....but tonight I bask in my victory....because tonight...........I WON THE BATTLE! 2 Side Notes: #1 - Bi's Tri's still a little sore from Saturday. #2 - For the first time that I can remember...my ABS are actually sore. They have NEVER been sore before. DOMS in the ABS! It feels great! TIM: IT appears to be working my friend...keep it coming...strong and constant...... Tonight.............I think I felt the baby BEAST "kick" for the first time! BRING IT ON!!!!!! With all my Thanks Timbo.... mrbeefy
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Post by Tim Wescott on Jan 29, 2007 20:41:38 GMT -5
You`re quite welcome Frank,and I hope you realize after seeing how easy you did those,that the next time we use that scenario,we`ll be going a tad heavier!! ;D I can feel your enthusiasm through the screen.......glad you like the stuff so far. Stay on the diet,and give it a chance to make it do it`s thing!! That means no cheating or deviating!!
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Post by mrbeefy on Jan 29, 2007 21:17:49 GMT -5
Yes Sir!
Lifting = Easy Diet = Tough
I've been pretty good, but the temptations are many.
I'm trying really hard with the diet. The pics I place in front of my face at work, and the ones while working out helped.
Tonight, when the 235 was working, I just looked at DeMayo's quads and kept thinking, "That's what I need to win", and it pushed me through my reps.
ANY hints, suggestions you have to help with the nutrition would be helpful. I know what it takes to make this happen... and to be honest, I just need the self discipline to make it happen.
Tomorrow...let's do it again on chest!!!
Tomorrow .... I will get into the zone...I will do more than maintain...I will overcome and conquer!
Help me through it Tim.....
Since the baby beast kicked tonight...let's not leave it stillborn. Let's bring IT to full term...birth date....2008.
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Post by Hoopie on Jan 29, 2007 22:33:58 GMT -5
Frank that looks Killer my friend! AWESOME job. My legs are toast tonight. Folks at work keep laughing at me. We must be on the same split buddy cause i have chest also tomorrow. Boss already sent me the killer chest onslaught. Kick it in buddy and lets role!!!!! Ok well how about limp...LOL
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Post by RUBICON19 on Jan 29, 2007 22:53:34 GMT -5
Nice work Bro.
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Post by beckie on Jan 30, 2007 1:35:02 GMT -5
yeah,great workout Frank! My legs are feeling pretty good after what I did to them yesterday too
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Post by mrbeefy on Jan 30, 2007 6:45:50 GMT -5
Thanks everyone! Not too sore today...perhaps it will hit me later! A little tired this morning, and a bit of an attitude (wife induced!). My wife has assumed the position of Mother Theresea and has decided to save the fricking world...or at least spend all of her time at the nursing home with my father. I think it's a displaced thing from caring for her parents a few years ago. Whatever..it pisses me off. Anyways.... because of the "pissy" attitude today..I DO NOT want it to affect my nutrition. Comfort food, and such. Hope to shake that off today so that I can make this another productive workout. Chest tonight....and my chest really needs the work. Will also do ABS and cardio. Brief am cardio (attitude shortened it). Weight = 162.8 lbs this morning. Todays Nutrition 8 egg whites 1/4 cup oats chicken tendors 1/2 yam checken tendors 1/2 yam BF WO = banana AF WO = Protein Delite Tuna salad About 900 Cal Pro = 132.79g Carbs = 81.5 (75g carb day) fat = 3.89 Well...let's see how this day progresses.............
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Post by gti steve on Jan 30, 2007 7:31:10 GMT -5
My legs are sore from reading your journal frank! Awesome job!
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Post by mrbeefy on Jan 30, 2007 7:43:34 GMT -5
Thanks Steve-O!!!
Putting the pics of Platz and DeMayo up were really a big help!!
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Post by Intensity on Jan 30, 2007 11:11:44 GMT -5
Stroooooong! Good job Frank!
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Post by masterschamp on Jan 30, 2007 11:33:20 GMT -5
Great job, Frank...just worry about the things you can control, bro.
Keith
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Post by mrbeefy on Jan 30, 2007 11:38:57 GMT -5
Thanks Keith......I'm working under a carb depleted state....so I'll just the the 5th on this one!
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Post by beckie on Jan 30, 2007 16:10:04 GMT -5
Good to see the weight is still dropping Frank-just focus on the training and let the wife do what she gotta do!!
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Post by mrky03 on Jan 30, 2007 19:16:26 GMT -5
Frank, looks like Tim's gotcha covered! The diet and training program is bound to get you into your all time best shape!
That 10x10 workout reminds me of an old workout that I used to do, 5x20!
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Post by mrbeefy on Jan 31, 2007 7:05:32 GMT -5
5x20's ...yikes...I guess it would depend on the body part for me!
Yesterdays chest wo was ok. Intense but steady paced. Wanted to really pump the pec's as much as possible and keep shoulders totally out of the picture. Perhaps I concentrated too much on form..not sure. No DOMS in the pecs today...but hams are still tendor from Mondays Leg Day!
Plus...when we got to the gym, all the children were playing on all MY EQUIPMENT that I needed....pissed me off! Work out or get the hell outta my way!!!
On the upside...there are 4 guys prepping for a local show in April, and they came over to ask me how much I weigh now? I asked them to guess. They said," Oh probably 190-200 lbs?" HAHAHAHAH! When I told them yesterdays weight was 163 lbs. they didn't beleive me! They said, " God you look a lot bigger then that!"...I told them, " Ain't that the point?!?" Amateurs!!!!
Today: 20 min AM Cardio Low carb Day = 25 g Back Day = It should be a good one...looking forward to it!!!
Will update later!!!
Work hard and intense my brothers and sisters....we'll talk again.....soon!
mrbeefy
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Post by mrbeefy on Jan 31, 2007 16:03:38 GMT -5
,,,,,,,,,,,,,not good........
Ready to go to gym......waiting on ride.....cheated on diet!
Now I'm PISSED OFF at myself.
I will NEVER become the beast I want to be, if I cannot control my diet.
Lifting = no problem Diet = BIG PROBLEM
Eat clean all day. Spend big bucks on all the right food...then buckle to a motherf#&^%@ candy bar. I'm an idiot.
Just place me under a Fully Loaded Barbell and drop it on my head...
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Post by Tim Wescott on Jan 31, 2007 16:31:50 GMT -5
Gotta` be consistant with the diet even moreso that with the training Frank. Always remember,as a competitor we think no one is outraining us or dieting as hard as us,or doing as much cardio as us,but there is ALWAYs someone out there that WILL outdo us in some way,even if it just in the "minor" details. That being said,just get back on the horse and ride it out again. Not the war that was lost,just a minor battle !! As a recovered alcoholic,"One Day At A Time" comes to mind,a good mantra to use as the days will add up in no time if you look at it this way. Weirdly enough,if we cheat on the diet and give in to cravings,the food we craved never tastes as good as we thought it would and then we end up feeling giulty....I hate that !!! LOL Keep trying,until you are spot-on brother.
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Post by mrky03 on Jan 31, 2007 19:24:21 GMT -5
Frank, Tim is 100% spot on as usual! Just take it one day at a time. I read something interesting in an old Bob Paris book the other day, he says when you're tempted to eat something that you shouldn't, go into a room by yourself and take 10 deep breaths and visualize how you want to look. Sounds like it might help! We're all weak at times it's just up to us as an individual to overcome!
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