I want to learn to do hang snatches and all the oly lifts. I don't think it would be hard at all to find a trainer. There is a gym in SE that I know of in fact... Problem is it is too many irons in the fire right now. I am waiting on a training program from Alan that I am going to be starting soon. I want to hang with this and his diet through my bulk to see if it yields better results than I have been doing on my own. Today the scale showed a drop in bf% and a gain in weight so things are looking a bit better for me. I think I have hit the sweet spot as far as calories go now too. Between 2000 and 2300 seems to be it for me.
I just got back from a 1 hour walk with a coworker. The weather is absolutely wonderful and the trees stunning in their fall outfits. I love the autumn. That is all I am doing today. My shoulders, pecs and back are so achy from the past two days of lifting. God Gawd. I have a hammie workout to do this week and another session with the bber trainer on Saturday. We'll just see how that goes...
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The BIGGER I get the smaller you look
I have found when I just "think" about what muscles are supposed to be worked, it helps me with a lift. I started doing this with chin-ups - trying to focus on my lats more. My back though is a different story. Probably the place I could use the most work strength wise.
Sounds like you are learning a lot! I enjoy reading your log and appreciate your discussion of the things you are learning.
I have found when I just "think" about what muscles are supposed to be worked, it helps me with a lift. I started doing this with chin-ups - trying to focus on my lats more. My back though is a different story. Probably the place I could use the most work strength wise.
Sounds like you are learning a lot! I enjoy reading your log and appreciate your discussion of the things you are learning.
I agree. I consider "muscle recruitment" to be as much a mental process as it is physical.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Karla, I just saw your pics and stats in the "what a difference a year makes" thread. Holy crap! You made some awesome and inspiring changes! I don't know if I have a pic from a year ago to show progress over the last 12 months (I wish I did) but I will have to see what I can find. Should be a fun thread as people add to it.
Also, I am late to tell you but I watched your guitar videos and they were excellent. No wonder if you have a stage in your house! You are very talented.
I have found when I just "think" about what muscles are supposed to be worked, it helps me with a lift. I started doing this with chin-ups - trying to focus on my lats more. My back though is a different story. Probably the place I could use the most work strength wise.
Sounds like you are learning a lot! I enjoy reading your log and appreciate your discussion of the things you are learning.
Quote:
Originally Posted by Willie
I agree. I consider "muscle recruitment" to be as much a mental process as it is physical.
Hey long time no see you two! Thanks for stopping by. I agree too that some of it is mental but there is also being precise that plays a big part of this.
Quote:
Originally Posted by rtwilson
Karla, I just saw your pics and stats in the "what a difference a year makes" thread. Holy crap! You made some awesome and inspiring changes! I don't know if I have a pic from a year ago to show progress over the last 12 months (I wish I did) but I will have to see what I can find. Should be a fun thread as people add to it.
Also, I am late to tell you but I watched your guitar videos and they were excellent. No wonder if you have a stage in your house! You are very talented.
Rebecca is it? Welcome to my silly log and thanks for the comments on the other thread. I too am looking forward to seeing others progress. The interesting thing to me when I look at mine is that it is FAR LESS difference than I would think. But I have learned that I can expet 3-8lbs of difference either way at the end of a year and that is all. Recomping is not that easy. You know how you see those advertisements where someone goes from being obese to a cut bodybuilder in 12 weeks. I cannot even begin to image what that person did to get to that place.
Oh yeah... Thanks RE the guitar. It is a strong passion of mine. The stage just felt like the right thing to do.
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The BIGGER I get the smaller you look
Yeah got my diet and workout plan fromAlan. Net is that he has me eating more! Yikes!! It is only 200 cals a day average more but for cripes sake MORE FOOD! Blah...... Also interesting split in the workouts. Doing upper and lower body splits. Since I did not do NROL yet I haven't done these. It will be cool how my body reacts. Very low reps too. Looking forward to this workout in a BIG WAY. Unfortunately I cannot start until tomorrow as today is a rest day.
Another interesting point (that I did not think about) is that I have to do daily reports now to him about food, weight and workouts. I guess I hadn't considered the aspect of communicating electronically how you have to be more on it since you cannot see the person. I guess I just figured I would get the assignement or plan and then go off and do it or not. I figured I could ask questions if I had them but did not count on having to talk to him much more than that. With daily reporting we will be able to really monitor how things are being affected. This might be more effective than 2x a week visits are for that puprpose. Hmmmm..... or it might just be a giant pain in the ass.
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The BIGGER I get the smaller you look
Karla, is it Alan Aragon that you're using for your nutrition?
The one and only....
I forgot to post my workout the day before yesterday. (Yesterday was a rest day)
Just so I don't forget I did hammies and abs. I am meeting up with Noel today and then starting Alan's program tomorrow. His takes a bit of planing on my part.
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The BIGGER I get the smaller you look
Pauline it is page 60 of my log. I just did a small recording for the performance that we did. It was a fund-raiser performance and we sold the place out. Very cool. My teacher did a write up of the weekend and one of the highlights (per his notes) was "watching Karla eat three times her weight in food every day" LOL!
I am getting very close to hitting my target macros for my new diet. There is a boatload of fat in this diet (around 90g a day) so having to adjust to that (food wise). I am not feeling ill effects at least except I was a bit groggy the first day.
I attempted my first Alan workout today and ran out of time mid-way through the 90 second rest and 5 set thing takes freak'n forever. I just noticed I was only suppose to do 4 sets on the second exercise. Doop. Oh well, I'll get that detail next time. Even though this took forever, I really enjoyed what I was able to accomplish. Working to failure for each body part when doing a two part split is really kick-ass. I am not sure I would have had the juice to get all the way through it even if I did have another hour to work it. After I did that last rack pull I had NOTHING left to give of myself. I basically had to sit down and get my breath and allow the muscles to fill up again.
The upper body workout is even longer. I will have to allow 2 or more hours a workout day in the gym from now on. This is a far cry from the 20-min workouts from Noel. It will be interesting to see what this does for me. Alan has me doing no cardio. I intially protested this but am reconsidering. I am thinking that no cardio is appropriate for this.
Sunday, October 26, 2008
Rest=90 sec
Exercise
Sets
Reps
Weight
Notes
Quads 1 - squats
5
5-8
1x8x45lb
1x8x95lb
3x8x145lb
warm up sets as specified in notes below
Ham 1 - db 1 leg romainian deads
5
5-8
1x5x37.5lb
1x5x45lb
2x5x55lb
1x4x55lb
warm up sets as specified in notes below
Quads 2 - Leg Press
4
5-8
1x8x90lb
1x8x160lb
1x6x230lb
1x7x230lb
1x8x230lb
warm up sets as specified in notes below
Ham 2 - seated leg curl
4
5-8
1x8x30lb
1x8x40lb
1x5x50lb
1x5x70lb
1x6x80lb
warm up sets as specified in notes below
Low Back 1 -rack pulls
5
5-8
1x8x145lb
1x8x195lb
2x8x215lb
1x6x215lb
warm up sets as specified in notes below
Abs 1 - swiss ball crunch
3
10-15
NA
warm up sets as specified in notes below
Low Back - extensions
4
5-8
NA
warm up sets as specified in notes below
Abs 2 - bicycle
3
10-15
NA
warm up sets as specified in notes below
Calves 1 - standing calf raise
5
5-8
NA
warm up sets as specified in notes below
NOTES:
1st exerces 2 warmup sets one light, one mod and 3 sets to failure
2nd exercise 1 warmup mod and 3 sets to failure
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The BIGGER I get the smaller you look
ooo I like it.. TRAIN & EAT LOTS , rest and ... grow! G-Flux for the win!
You will get used to a higher fat intake, it just takes time before your fat enzymes and gall bladder adjusts. Hormonally speaking a somewhat higher fat intake at around 30% of total calories (or rather 0.5g/kg BW) is more favourable.
Also, eating a bit more fat can help in not feeling as wiped out so soon when you are lifting and generating a bit more endurance. The reason is that when you are a predominant carb-burner your body has fewer resources as you run out of glycogen sooner and will have to dig into the amino acid pool, so you turn into a protein burner when you run out of energy.
It can be good to tap into fat as a fuel source a bit better.. but then again, this is very personal. Seems like that a vast majority of people really do well on 'Zone-ish' levels of 40-30-30 (CPF).
Oops.. meant 0.5g/lbs BW for fats (or 1-1.1g/kg BW) though some say minimum of 0.5g/lbs LBM.. same thing for protein.. some say 1g/lbs (or 2-2.2g/kg) for BW others say LBM. When there's a big difference between the 2 values, it is worthwhile to go for LBM instead of BW.
I seem to get swole on 8 reps... at least I did from this last workout I did! Glad you're up without bf increasing - that's what you want, right?
LOL!!! Yeah that is exactly what I want. It may be I got a swole on but I was to pooped to enjoy it.
I am loving working with Alan online so far. He is sooooooo my kind of person. If you like to ask the really technical questions and get the science behind them, he is da bomb for that! Very quick to respond as well. I am swimming in a sea of information right now and loving it. I feel a bit like I am drowning but still loving it. I totally am able to see where he came up with my program design and point it to science! I can also see find how this is going to all work towards my goals. How cool is that? (I know I am a freak)
I have to admit that he is challenging me on my anal retentivness and attention to detail. I have been getting a little lax in my accounting and just hitting a general overal range per week. Doing a daily accountability is making me shore things up quite a bit. I am having to change foods around a bit to hit his ideal plan. Also there is now a notion of a pre and post workout meal and what the macros are for that and time period for me to consume them. Before I just made sure I ate and that protein was high but did not really care about carbs and fat. I was also a bit lax about time. Now it is much more balanced and within the specified times.
I don't know if it is because of the diet changes but I am widly comfortable in this bulk right now. In fact the day before yesterday I ate 2700 cals of whole food and was starving still! Can you believe that? Yesterday I felt full but not all big and bloated and sluggish like I did my first bulk. I am feeling strong and powerful and athletic like.
I am excited to see how this combination of eating and new workout program end up meeting my goals.
And with that I am outta here for awhile. I need to focus on certing and on watching this new program evolve.
Love you guys!
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The BIGGER I get the smaller you look
Hi guys and thanks for checking up on me. Things are just totally awesome right now in my physical fitness life. Everything is coming together for my certs. I am getting into the testing phases now and am preparing to start with real clients before xmas.
On the "me" side of things, I am eating at more than 2600 kcals a day and losing weight on my new program! Alan says I might be culking and seems pretty excited about it. I am a bit freaked out because I want to gain and the scale is trending downward. Truth is though that I am getting stronger so probably not losing muscle. Alan has managed to convince me to give up my Ormron.
Working with Alan is a pure joy and I am learning a lot. I like the e-format. It does require more effort on my part though because he requires daily check ins and often other interactions. That and his 1.5 to 2 hour KICK-MY-ASS workouts are taking up some time that I did not count on when I signed up for his program. His meal plan is also a bit trickier for me to keep. That said, all in all I am loving it and learning TONS! Yesterday David and I did a part of his workout and David was impressed. He put a good swole on from it in fact.
In other news, I have respectfully decided to not post on this board very much anymore. It seems as though my posts often do more harm than good so I am making the decision to not participate and continue this problem. That is a sort of energy that isn't healthy for me or for anyone. Since I do not understand the problem it is one that I cannot just easily fix and continue on as if nothing happened.
I am very grateful to all of you who have understood me and have given me credit for being a good person in the past year as I made this amazing body transformation despite these other issues. It was so exciting to make the progress I did and to be able to log it for my own sake if not for others to learn from. I hope that my log provided some good to some people and I will continue to lurk and support all of you as you go on your respective journeys.
Bytsi, I am totally blown away by your challenge progress this month. It was your pictures that made me decide to stay in the challenge. Way to go lil' hamster!
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The BIGGER I get the smaller you look
I'm very sorry to see you post less but totally understand you aren't feeling good vibes anymore. You are who you are and nothing can change this.. one just has to see through it to reveal the great personality you actually have.
Keep in touch though? Hmm sending you a PM
Oh and SO frigging cool you are culking.. Alan works wonders for you. How do you like eating more fats?
For what its worth I am very sad at the recent events. You my friend have helped me in so many ways this year. I do hope you keep posting your progress in your log. I learn so much from it.
If not then I wish you nothing but the best, you work hard and you deserve it!!!!
I'm sorry as well. I'm a newbie here but have enjoyed your posts and was looking forward to hearing about your experiences working with Alan. I understand how you feel, though, and was taken aback by the harshness of some of the posts directed at you.
I hope you'll at least reconsider posting in your log, though, because I would love to hear about how you go about eating 2600 calories and losing. I'm quite jealous!
I, too, will miss your frequent posting, especially in your log. Although I don't post heavily in others logs, I do read them and have found yours easily one of the most inspiring. Usually, yours is the first one I click on because it is always so interesting. I've also learned a lot from reading the responses to the many threads you have started. I noticed that you had stopped posting and wondered if it was from the negative energy. I am sorry for all that...it is a shame. I still aspire to your level of discipline (and Anne's, too).
You made some awesome and inspiring changes! I don't know if I have a pic from a year ago to show progress over the last 12 months (I wish I did) but I will have to see what I can find. Should be a fun thread as people add to it.
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