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Post by mrbeefy on Jan 23, 2010 11:23:41 GMT -5
1-23-10 Saturday
Thanks Karrie!
Slept in until 7:00 am
Meal #1
9 egg whites 1 whole egg 1/4 c oatmeal 10 ozs crystal lite
Powerhouse Gym - Training
ABS 4 sets Weighted Cable Crunches 4 sets Weighted Cable Twists
Delts
4 x 10 DB Presses 4 x 10 DB Laterals 4 x 10 DB Upright Rows w/ 1/4 lateral combo 4 x 10 Arnold Presses Hammer Grip Front Raises 15, 12, 6, 6, drop 15
20 min LI Cardio 20 min HIIT Cardio
Meal # 2 1 can tuna 1 small potato 1/4 c green veggies (Broccoli) 10 ozs Crystal Lite
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Post by mrky03 on Jan 23, 2010 13:47:19 GMT -5
Agreed with the above comments Frank! No way can you NOT do this! Like wise man once said, it's not a matter of not knowing what to do its more of a matter of executing it! Burn more calories than you take in and you can't fail! Take it from someone who's had to learn things the hard way time and time again! KISS Keep it simple stupid!!! LOL
Like Keith said we all have self doubts along the way, everybody second guesses themselves. Like Tim says also, just get pissed and suffer! You can do this thing!!
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Post by Tim Wescott on Jan 23, 2010 18:08:43 GMT -5
Like Joel said Frank,the bottom line is to create a calorie deficit. BTW,the line about the Germans bombing Pearl Harbor was a line by John Belushi from the movie "Animal House" !! Train hard and you can substitute rice,yams,sweet potatoes in place of baked potatoes.........I usually do a lot of baked potatoes because they`re cheap and fast if done in a microwave.
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Post by mrbeefy on Jan 23, 2010 20:09:42 GMT -5
Got it Tim! Thanks!
PLEASE keep the "insights" coming!
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Post by mrbeefy on Jan 24, 2010 7:24:54 GMT -5
1-24-10 Sunday Good job on diet yesterday. Kept to it 100% ...no cheating...one-day-at-a-time 7:00 am = Weight = 167 lbs. Off to Powerhouse Gym for one hour of cardio - ECA Stack -empty stomach 4 sets of abs...as long as I'm there too. Home...eat...chill. Going to try to keep today as LOW carb as possible. Fingers crossed.
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Post by mrbeefy on Jan 25, 2010 4:14:40 GMT -5
1-25-10 Weight = 167.4 lbs. Getting a little frustrated with this number NOT moving.
3:00 am sesamin/dialene 4x stack LI Cardio 30 min
Carb Cycling/Higher Carb Day
Meal # 1 7 egg whites 1 whole egg 1 small red baked potato
Meal # 2 5 ozs chicken 1 c green veggies 1/2 c Quinoa
Meal # 3 Same as Meal # 2
Training Kings Gym
Maachine Incline Bench 15, 12, 10,6, 6 drop 15 Cable Flyes Bottom 15, 12, 10, 6, 6, drop 15 DB Flat Flyes 5 x 6 Pec Deck 15, 12, 10, 6, 6, drop 15 WG Rows 4 x 10 Pull Downs Behind Neck 4 x 10 DB Shrugs 3 x 20
20 min HIIT Elyptical
Meal # 4 1 can tuna water
Meal # 5 1 5 oz chicken breast
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Post by mrky03 on Jan 25, 2010 19:38:41 GMT -5
Just keep doing what you're doing. EVERYBODY GOES THOUGH THIS!! I lose fat in cycles, seems like I'll go a couple of weeks with not much happening then boom! I drop some bodyfat!
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Post by mrbeefy on Jan 25, 2010 20:38:50 GMT -5
Thanks Joel!
Just gotta keep at it.
I am just starting to have doubts that I'll be ready.
I have overtrained in the past, coming in way too depleted. I have pushed it to the edge on diet, and spilled over big time, having to go up a weight class. Just haven't found that "sweet spot" yet.
I have thought of taking one of my "2nd Place" trophies and tying it around my neck as a reminder that I do NOT want to carry 2nd place anymore!
I have had a lot of compliments in the gym that I "look" leaner and "solid". BUT although well-intended....I know better. I know the look I want, and I won't settle for anything else. You know how it is...it's a "bodybuilding thang!"
This MUST be all-or-nothing.
There was a martial arts master, who held his students head under water, and when the student came up gasping for air, he asked the master, "WHY did you do that?"
The master told him, "Remember that feeling. When you want it (training) as bad as you want air...you will be ready to train".
Perhaps when it comes to my diet....I need to stick my head in a bucket of water!...just sayin', ya know?
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Post by Tim Wescott on Jan 25, 2010 21:18:27 GMT -5
The diet looks much more conducive to leaning out Frank..........you`ll make it bro.
The thing is,you sometimes don`t lose weight per se`, but your body composition is changing.
Also,you may be stuck a the same number,then all of a sudden,things kick in and you`ll lose a couple pounds then continue losing from then on.......it takes time.
This week(at least 3-4 days) I`m doing 2 shakes in water,eggwhites,and chicken and salad 3 times a day...........my wewight isn`t moving either.
From the first week until now,I have actually gained weight,but look much tighter and fuller.
I attribute this to a more rigorous eating plan/schedule where before,I was eating junk and lots of crappy food about 3 times daily with more junk snacks in betweemnn and training halfheartedly.
Stay focused,don`t cheat,be intense,and you`ll soon see big changes trust me on that.
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Post by mrbeefy on Jan 25, 2010 21:44:09 GMT -5
Thanks Tim!
I had told a few people recently that the gym, I can handle. The diet...is the tough part. BUT the toughest part is having a mentor that keeps me going when I start to beat myself up. Like I wrote earlier...you know how it is. YOU know what you want to look like, and NOTHING else is acceptable.
I've seen it termed, "Bigamania". I guess they consider it a bodybuilders diagnosis for body dysmorphia. When someone is really over-weight, and lose the weight...they still see themselves as big.
WE (bodybuilders), know the look we want, but never seem to get big enough, cut enough, etc. Perhaps that is what keeps us trying so hard.
Thanks for all your help thus far Tim. I'm still a "wrok-in-progress", so keep on me my friend!
Chime in often!
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Post by mrbeefy on Jan 26, 2010 11:06:13 GMT -5
1-26-10 Weight = 166.2 lbs slept in till 5:00 am Took Bernie to MD appt Meal # 1 7 egg whites 1 whole egg 1 small red baked potato Meal # 2 5 ozs chicken 1 c green veggies 1/2 c Quinoa Meal # 3 can tuna water Training today = LEGS @ Powerhouse 20 min HIIT cardio 4 min rest 20 min HIIT cardio 4 min rest 20 min LI cardio Weighted cable crunches 4 x25 Weighted cable twists 4x15 Weighted cable single-side pull-down for serratus 4x15 4x15 leg extensions 4x15 leg presses 4x15 lying leg curls 4x15 single leg extensions 4x25 seated calf Was TOTALLY spent after the cardio, with very little energy to finish. Finished on empty-tank...totally depleted. Meal #4 Muscle Milk after training Meal #5 1 can tuna small spinach salad
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Post by masterschamp on Jan 26, 2010 13:39:24 GMT -5
Frank..... MINDSET.......Just look at it as things you "have " to do to compete. I look at it like any other athlete would look at the preparation involved in getting ready to perform regardless of their sport. I really don't like pre contest dieting any more than an NFL veteran likes training camp but it's what both of us has to do to perform. I always thought how bad you want it was more important than any specific program cause if you really want it bad enough you'll do whatever it takes. When competition no longer is a driving force then you can take it down a notch or two, but as long as you really want to compete, there is only one way to get ready.
Keith
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Post by mrbeefy on Jan 26, 2010 19:58:37 GMT -5
THANKS KEITH! All true words......trying to get it all together brother! Although...my wife would argue that these are not things I have to do, but things that I have CHOSE to do!
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Post by intenceman on Jan 26, 2010 21:08:49 GMT -5
What I found is that you can look the same or a bit better for weeks. Then, you suddenly start looking dramatically better as it snowballs.. Just takes time. Keep pushing!
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Post by mrbeefy on Jan 27, 2010 5:30:16 GMT -5
Thanks IT....patience is a virtue they say....just not feelin g really "virtuous " these days.
1-27-10 VERY tired today. Bad attitude...again Last nights leg training was "ok" at best. Just wasn't feeling it.
Todays weight 167 lbs....hmmm.
ECA Stack LI Cardio 3:00 to 3:45 am
Meal # 1 1 whole egg 7 egg whites 1/4 c oatmeal hand-full blueberries 12 ozs crystal lite
Meal # 2 2 Tilapia Fillets (42 g protein) 1 sm red potato 12 ozs crystal lite
Meal # 3 2 Tilapia Fillets (42 g protein) 1 sm red potato 12 ozs crystal lite
Tentative Training for Today
WG Push Downs 4x15 s/s DB Kick-Backs 4x15 Sissy Bar Curls 10, 8,6,6, drop 15 Sup Concentration Curls 4x15 DB Preacher Curls 4x10
HIIT Cardio 30 min
NOTE: training on limited nutrtion getting more difficult
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Post by mrbeefy on Jan 28, 2010 5:02:52 GMT -5
1-28-10 Thursday weight = 167.6 ECA Stack LI Cardio 3:00 to 3:30 am Meal # 1 1 whole egg 4 egg whites 1/4 c oatmeal hand-full blueberries 12 ozs crystal lite Meal # 2 1 can tuna 1 sm red potato 12 ozs crystal lite Yesterday training didn't happen after work. Life's (wife's) schedule got in the way Will catch it up today and tomorrow. PROBABLY NEEDED THE REST ANYWAY.
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Post by nabba65pp on Jan 28, 2010 12:56:08 GMT -5
Dont worry about the numbers, go by your look. Numbers dont matter on stage ur look is what matters...Pictures every week will keep u on track.
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Post by mrbeefy on Jan 28, 2010 13:19:09 GMT -5
I've got lots of pictures to keep me motivated and on track....Oh...pictures of me, you meant....that's different! I have been doing them monthly....and it is time for another set.
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Post by nabba65pp on Jan 28, 2010 14:52:50 GMT -5
lol we all have them special pics stashed away to keep us motivated since it is precontest I would do weekly that way u can make adjustments if needed..jus my opinion
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Post by Tim Wescott on Jan 28, 2010 18:59:09 GMT -5
I agree with Bob,weekly pics are better.
Frank,things are looking good........try doing 3 zero carb days in a row,then 2 low days,followed by 2 higher days.
You are not eating limited food,you are contest dieting and doing really good so far.
Hang in and stay hungry!1
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