Rebuilding Big Al

[amucci]

Hi everyone,
Just wanted to introduce myself to the forum. My name is Al, and my trainer, as many of you know is Randy AKA: Rubicon19. I am going to be using this space to post all of my progress etc. I look forward to everyone's feedback and knowledge to help.

My goal is to lose 30 lbs of fat and gain 5-10 lbs of muscle. My current weight is 197lbs and my height is 5'7".

I am a junk food addict , so that is my hardest hurdle. With some encouragement and motivation, I'm sure I can do it though.

Thanks for letting me post in here. Wish me luck!

Big AL

[mrky03]

Go for it Big AL! You'll get plenty of support around here!

[GerryT]

Good to see you here, Al. Any friend of Randy's is a friend of ours. Lotof terrific and knowledgable people here, so hope you enjoy the ride!

[Intensity]

Welcome to the forum Al, it has been great meeting you and it's great to see you here!

Mo

[fit]

Welcome! Your trainer knows his stuff!

[RUBICON19]

BIG AL!!!! Lets do this!!!

[amucci]

Weight: 198lbs

Workout (Chest & Shoulders)

I have been recovering from a RC injury for the last couple of months. Today was the best I've felt yet. Inc should have been 105, but we went all the way up to 135. Felt great! Best workout in awhile, not tired at all. On a scale from 1-10, todays workout was a 10. Weights felt light, and finally feel like a can get a chest and shoulder workout.

Inc Bench
115 x 10
135 x 10
135 x 10
135 x 10

Flat DB Pres
60 x 10 x 4

Mil Press
80 x 10 x 4

DB Side Lat
15 x 10 x 4

Cardio
Treadmill
Preworkout
10 Min
Speed 3.0
Incline 0
50 Cals

Postworkout
20 min
Speed 3.0
Inc 1
109 cal
Dist 1.00 Miles

Diet
MultiVitamin
9:30 - Protein Pancakes (3/4 Cup Oats, 1/2 Cup LF Cottage Cheese, 5 Egg Whites, 1 Whole Egg)
18 Almonds

12pm - 6 oz Chicken
1 Cup French Cut Green Beans
1 tsp Smart Balance
18 Almonds

3pm - 3/4 Cup oats
1.5 Scoop Whey
1 Cup Skim Milk
2 Tsp Almond Butter

5pm - 1 Scoop Vitargo
2 Scoops Vasocharge
1 Scoop Xtend
1 Aleve for RC

5:30 (Right before Weight Workout, after Cardio)
Living Essentials 6 Hour Energy (5 Cal)

7pm - Postworkout
1 Scoop Vitargo
2 Scoops Xtend
2 Scoops Whey

9pm - 6 oz Chicken
1 Cup Green Beans
1 tsp Smart Balance
18 Almonds

10 pm - 1 Scoop Xtend

[amucci]

Thanks for the warm welcome guys! Look forward to chatting with ya's. Sup Mo!? Dude, you are jacked!

[beckie]

Welcome Al! I'm a junk food addict too but it can be conquered..just don't try to kick it all at once
I see Rubes has you on the Cut Diet-how do you like it so far?

[masterschamp]

Great to have you here, Al. Train hard!

Keith

[amucci]

So far so good. I don't feel deprived or hungry. I would be happy to stick with this diet the whole way out, but I that ain't gonna be the case!

My biggest thing is waking up in the middle of the night hungry. You go to the fridge, and you don't think "Hmm...l am dying for some chicken breast!"

We have a cabinet in our house designated the Carb cabinet , with everything from chips, pretzels, cereal bars, cakes, cereal, cookies....UGH! When you wake up at night, that's the first place you look!

This will be tough, but with support, definately doable.

Thanks Guys!

[Roger]

Easiest way for me to clean my eating up. Look at food as fuel to build a better body. It is not suppose to be a luxury item. It does get easier Al. Oh Yeah welcome to the board

[Karrie]

amucci said:

We have a cabinet in our house designated the Carb cabinet , with everything from chips, pretzels, cereal bars, cakes, cereal, cookies....UGH! When you wake up at night, that's the first place you look!

This will be tough, but with support, definately doable.

Thanks Guys!

Welcome to the board! ;D

I love the "carb cabinet" I was cracking up reading that! Maybe you need to keep it named the carb cabinet, move some things around and put your bb food in front of the carbs and in the middle of the night when you automatically head there the bb food will be right there when you open the doors.....good idea! #hungry3mi#

[amucci]

Thanks for the change in mindset Roger. I will have to change my thinking.

Karrie, thanks for the idea of putting good food in the CC. I am usually groggy in the late hours, and eating healthy doesn't normally pass my mind at 1am. This way it will be in my face! I am definately going to try it.

Anyone have any words of wisdom on how to change sleeping patterns so that I can wake up at 5am to go to the gym?

[Roger]

That one's easy. My hours for work are 5:00 am to 1:30 pm. I go to bed at 8:00 pm. I am usually awake at 3:00 am ready to get going.

[RUBICON19]

amucci said:

Thanks for the change in mindset Roger. I will have to change my thinking.

Karrie, thanks for the idea of putting good food in the CC. I am usually groggy in the late hours, and eating healthy doesn't normally pass my mind at 1am. This way it will be in my face! I am definately going to try it.

Anyone have any words of wisdom on how to change sleeping patterns so that I can wake up at 5am to go to the gym?

You really want my advice on these issues, Al?

[fit]

Put a lock on the carb cabinet and tell them to hide the key from you.

Seriously!

[RUBICON19]

fit said:

Put a lock on the carb cabinet and tell them to hide the key from you.

Seriously!

I was thinking more like ductapping the mouth!

[mrssully]

Hey Big Al! Welcome Aboard!
I think you have 2 choices
1. Roll over and go back to sleep, don't get out of bed.
2. Push back the carbs and put your whey in front, have a shake instead of chips.
Good luck

[amucci]

196.5 (-1.5)

One of each of the following:
sesamin
dialene
flax oil
redline
hmb
cla extreme
multi

1 Scoop Xtend
Protein Pancakes with no Cottage Cheese (Ran out of cottage cheese,
do not recommend doing this, even the event of an emergency, tasted
like cardboard, only drier and harder)
1/2 Grapefruit
1 tsp NPB

6oz Chicken
1 Cup French Cut Green Beans
1 tsp Smart Balance (For taste)
1 tsp NPB

50 GM Protein Shake
18 Almonds
1 Cup Green Beans

1/4 Cup Oats
.5 Scoops Whey
1/2 Cup Skim Milk
1 tsp NPB
(Didn't want to eat the entire thing, as I wanted an empty stomach for my preworkout)

5pm - 1 Scoop Vitargo
2 Scoops Vasocharge
1 Scoop Xtend

5:30 (Right before Weight Workout)
Living Essentials 5 Hour Energy (5 Cal)

7pm - Postworkout
1 Scoop Vitargo
2 Scoops Xtend
2 Scoops Whey

8:30pm - 2 Fish Fillets (32gm Protein)
1 Cup Green Beans
1 TSP NPB

11pm - 1 Scoop Xtend

Workout

BB Row
150 x 10 x 4

Lat Pulldowns (VBar)
135 x 10 x 4 (Last rep was about 1' away from chest)

DB Row (Bad bad, felt like I ran out of gas, was sweating more
than usual, bounced back on next exercise though)
70 x 10 (Only 9 on left)
70 x 10 (8 left)
70 x 10 (7 Left)
70 x 10 (8 left)

BB Shrugs* (New Record)

245 x 10 x 4

DB Shrugs* (New Record)

95 x 10 x 4

Ab Crunch machine

85 x 10 x 4 (Jesus was that hard!)

No Cardio Today