I've never posted in your log, but have read a number of your posts elsewhere and had started stopping in here regularly as well. I'll be sad to see you (or rather not see you) if you go to full lurkdom, but only you know what's best for you.
__________________
"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Karla - I'm so happy for you and glad that everything is going well with your culking! You have worked hard and been amazingly consistent, and it will continue to show in all areas of your life.
I'm going to miss you a lot around here. I saw the ongoing "issues" with how some people took your posts, and I think you never intended to come off as arrogant - it's SO hard to communicate without facial expressions and tone of voice sometimes. If they'd taken the time to "know" you (as well as someone can online), things might have gone differently. I hope you will continue to check in - at least in your log, maybe in a few of ours??? Your support has meant a lot to many of us around here.
Quote:
Originally Posted by kfisherx
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!
I don't even know what to say... coming from you, I take that as the highest praise... thank you, from the bottom of my hamster heart
Karla, have no idea what culking is but it must be a good thing...
Seriously, though, I'm sorry you won't be posting so much. Your posts have always been an inspiration to me and given me lots of stuff to think about...like what culking is!
Best wishes in all your new adventures, my friend.
Guys I am truly touched by all of your support here and in PM. I shall continue to post to my log (only for now) and share with you all the secrets of "culking" if you so desire to learn them. ... but before all of that I want to share with you an email I received from a musician named John Doan today. Isn't it ironic how this comes on this day? On the very day that I decide that my works are more harmful than good.
John is known as the world's greatest harp guitarist. Not only is he a nationally and internantionally recognized performer, he is also a teacher of 30 years at a local private college. He plays a 20 string harp guitar and he was my first teacher. About 3 years ago I created a documentary with John about his instrument and through that experience grew into a performing musician. I wrote about this and his great teaching abilities in a local newsletter that was published and he read it. Here is what he wrote to me. I share this with you not to brag or anything like that but because it applies here to this thing that we are all doing. It applies to everything that we do in life in fact (IMHO) and it is a BIG PART of what I do and who I am that I do not always write about, but perhaps if you read this, you will see that part and perhaps not be mistaken that this is easy for me or easier for me than it is for anyone else.
(snip) (snip) Dear Karla: You do me great honor with your heartfelt words in the PGS newsletter. I am used to working with an aspiring musician in secret or at least in low profile but I realize that little you do is on a small scale.
A great part of your narrative was missing however, and that is about the essence of anyone becoming something. There are great teachers who in time have hundreds of students but not all students excel. Not all students have a passion to be a student. Perhaps they focus on the glory of becoming a master musician/performer, the thrill of a being on stage in a concert, the recordings, radio and television opportunities, the touring, etc. I am not saying not to dream and to imagine these things someday, but that is not what it is all about.
What it is all about may be different things to different people but I have found in years of teaching and in being a perpetual student myself, that you should strive to find joy in what you are doing at any given moment, to never stop being a student of the world around you. Celebrating life that presents itself before you, recognizing that each note and phrase in a composition is some inspired event, a beginning - an unfolding story. I believe the great players are those who are great students. It may be strange to say, but the moment you graduate from being a student may the moment your creative life is over. As I look upon successful students perhaps some of the following applies to how they approach music:
1. A lesson, or an assignment, is a beginning, an opportunity - not just something to complete and be done with. 2. Studying an instrument does not rely on mere routine and repetition but an openness to re-experience, to commit to a relationship and go deeper into the music. 3. Celebrate understanding, each new insight, and take delight in things of beauty. 4. Don't watch the clock and count the minutes but allow oneself to be lost in learning and experiencing music.
etc., etc., etc.
Why I write this to you is that you exemplify all these things. The moment I met you I saw what a jewell you are. You have a heart the size of Texas and energy surpassing a neutron bomb and your organizational skills and self discipline allow you to take in broad sweeps of information to pare down to the bare essentials. I have come to know some of your story (and it is still being wonderfully written), your early origins, your world experiences, the raising of your children, your trials and successes in the workplace. As a teacher I became a student of who you are and are becoming. Your openness to dive in to the making of the documentary was energizing to me. You continued to teach me at every turn. So your performance success in Southern Oregon may not be all about being with a great teacher but it may have a lot to do with being an amazing student. Your passion for learning is a huge inspiration to all who have had the privilege to come to know you, and in my case, to work along side you both in lessons and in a creative project.
Love, John
(end snip)
__________________
The BIGGER I get the smaller you look
Wow.. just wow! The energy of a neutron bomb & all those skills, self-disciplin etc = accomplishing great things . Best of all = being prepared to be a perpetual student. You're never done..
Karla - sad to hear you won't be around as much. I didn't post here much but enjoyed reading your log. This forum has really inspired me to work hard and learn - I feel like a sponge lately and, although on probably a much smaller scale then you, am so interested in fitness and nutrition. People like you have really helped me whether you realized it or not, so keep up your hard work and never stop learning!
Again I posted that email from one of my "many" past teachers because it sets up the stage for the rest of this log. It explains how I approach life and learning and why I am able to be disciplined in my approach. For me this is all a wonderous science experiement and I am motivated by the learning more than I am discouraged by the effort of the tasks. That doesn't mean that the tasks are not daunting to me.
This program that Alan has set about for me to do is challenging me on many levels and I really have to push myself to comply. The workouts are HUGE and the diet is actually more strict than I did ever with specific cals and macro callouts for pre and post workouts as well as daily totals that I must meet. He has me doing different cals and macros on workout days than on non-workout days so that too throws a bit of a wrench in my daily routine. It takes me (on average) an hour to sit down and prepare every day, pack food IF it is already cooked and sitting there for me. I find that if I do not plan a day in advance that I miss his targets so I am really having to tighten up my discipline to the nutrition. I am almost embarrassed how much I am missing right now and am determined to make this more exactly in the next weeks. It is especially hard to go out to eat. I find that I am sometimes actually hungry on this diet despite eating more than 2600 cals daily average.
This week has been a wild ride in weight fluxuations. Right around Oct 29th I was topping out at 126 lbs pretty regularly when all of a sudden I started dropping. Nothing changed in my diet or workouts. I was just implementing what he had planned for me. Then on Oct 31, Nov 1 I just dropped weight. No explanation. Alan says it might be culking that is going on and that we just need to hold steady to the plan. I was freaking out and just wanting to eat more but Alan said not to do that just yet.
That said, I did go out to eat with David (1st trainer and still great buddy) after we worked out together on Sunday. The workout was fun and afterwards we went to a local thai place. We ate HOOOYGE amounts of food. I had phad thai with double the chicken and a big side of peanut sauce. I got all the food in but was up 3 lbs yesterday and could hardly eat the whole day from that one 1200 or so calorie meal. It was ridiculous and I won't do that again. The good news is that I lifted like a monster yesterday and PRd a lot of things. The bad news is that I could not eat all my cals for the day and I pulled slightly trap 1 on the left side. I am icing now and expect quick recovery. This is clearly crappy form speaking to me since I was more working back and chest than traps. (Dooop)
Okay so that sort of catches you up to what I am doing. More details as the days unfold, I promise.... In the meanwhile here are my ongoing stats and workouts.
Goals on workout day: 2696, 233P, 234C, 92F Goals on RES day: 2385, 227P, 169C, 89F
Date
Workout
Weight
Waist
Total Cals
Protein
Carbs
Fat
Friday, October 31, 2008
R
123.80
15.30
2716
229
242
92.5
Saturday, November 01, 2008
R
122.20
NA
2823
240
268
99.1
Sunday, November 02, 2008
x
124.20
NA
2702
239
242
90.8
Monday, November 03, 2008
x
127.20
NA
2419
226
210
83.9
Tuesday, November 04, 2008
x
124.60
NA
Workout yesterday
Monday, November 03, 2008
Rest=90 sec
Exercise
Sets
Reps
Weight
Notes
Chest 1 - DB Bench Press
5
5-8
1x8x25lb e
1x7x30lb e
1x8x40lb e
1x8x42.5 e
1x5x42.5 e
So it looks like you were over your cals on rest days AND dropped weight? Impressive.
I look at your calories and macros and am jealous but then I look at your workouts and I'm exhausted.
How many days a week are you training? Does he have you doing any cardio?
I think it's great that he has you check in daily. I've worked with trainers long distance before where you only checked in biweekly and always felt like I was just one of a multitude of clients.
Monster workouts. I fee that being over on calories on non workout days for someone like you is probably not too bad. Your body is still firing on all cylinders for days after these workouts. Besides your probably still quite active on rest days.
That makes me think is it the total of the work/calories for the week that means the most or does it need to be as detailed as each day?
Yay for pahd thai! That's some volume you're doing in those workouts - looks like you're getting the most from AA's tutelage.
Ummmm... Phad Thai. That was a Phad Thai powered workout!
Quote:
Originally Posted by krispy1138
So it looks like you were over your cals on rest days AND dropped weight? Impressive.
I look at your calories and macros and am jealous but then I look at your workouts and I'm exhausted.
How many days a week are you training? Does he have you doing any cardio?
I think it's great that he has you check in daily. I've worked with trainers long distance before where you only checked in biweekly and always felt like I was just one of a multitude of clients.
I work out 4 times a week on Alan's plan with the first two days of the week doing 5 sets by 5-8 reps and 90 sec rests and the second two days doing 4 sets by 9-12 reps and 60 sec rests. The split is upper and lower body. I think this is very similar to hypertrophy section in NROL.
I have been over my cals on just about every day but on these 2 rest days I purposely ate more because I was freaking out. Alan stopped that for me but not until I ate these two days. Still I find I go over a lot. It is those pesky carbs too. Part of this issue is that I have a paradigm about being on the bulk which is that I cannot eat enough. This is from my first experience where there was no way in hell I could have eaten 2700 cals of whole food in one day. Now it is no problem and I am actually sort of hungry sometimes. It is like being on the cut only worse because I am hungrier. My fire is burning like crazy hot right now.
Absolutely ZERO cardio. When he first sent me that directive I argued with him and got him to allow me 30 min, 3 times a week. Then I started the workouts and you are right. They are exhausting! I still have not yet managed to do the upper one all the way through with any sort of focus. I sent him my apology the next day after trying the workout and told him that on second thought he was right. No cardio is just fine with me. My heart is racing through these workouts too. I asked him how this was different than cardio and he explained it all to me in great detail and pointed me to some science based links to help me understand the workload. It is very cool.
Quote:
Originally Posted by tcoy777
Monster workouts. I fee that being over on calories on non workout days for someone like you is probably not too bad. Your body is still firing on all cylinders for days after these workouts. Besides your probably still quite active on rest days.
That makes me think is it the total of the work/calories for the week that means the most or does it need to be as detailed as each day?
I actually wasn't horribly over so no big deal. Besides I was under yesterday so it will even out. The problem is that the more I deviate from the plan the more we mess with the experiement. I have the day/week question on the plate right now myself. I don't know if Alan requires daily check-ins because he is used to people who are not disciplined to do it otherwise or if that is useful data to him somehow. That said his plan is fairly specific with respect to the number of cals and macros before and after I workout so he must think those are at least important on a daily basis.
__________________
The BIGGER I get the smaller you look
The problem is that the more I deviate from the plan the more we mess with the experiment.
Definitely. You need to control the variables well so you can determine the next course of action. You should really only change one item at a time when finetuning a process. Oh sorry, I slipped into work mode.
I'm one of those who will be sorry that you dial back your participation.
Oh, and I meant to tell you that you new pictures for the month definitely look better (even though you're heavier).
See I told ya. I look a LOT better with a bit more weight on me. My friends were all right when they said I was too skinny there at the end. They are all much happier with me now too btw though they still think I am skinny.
Quote:
Originally Posted by realcdn
Definitely. You need to control the variables well so you can determine the next course of action. You should really only change one item at a time when finetuning a process. Oh sorry, I slipped into work mode.
LOL! But it is true. I am now working this at a pretty fine level. You start off with cals in versus cals out and you end up with specific cals and macro ranges for specific meals. Perhaps none of that matters. Eventually I can be used for these sorts of case studies because I will have this all dialed in so tightly.
It just occurred to me. If I am culking, what is next? Do I just do this forever?
__________________
The BIGGER I get the smaller you look
It just occurred to me. If I am culking, what is next? Do I just do this forever?
That's a good question, and I'm not sure I know the answer. I think probably the answer is that you'll be doing something for the rest of your life. It might be maintaining, it might be working on heavier lifts, it might be something completely unrelated to fitness. I do think it becomes kind of a bug, having to have some kind of focus. It's not necessarily a bad thing, just an observation.
Karla, I often ask myself, "What's next?" and I usually don't know until I'm in the middle of it! Workouts look exhausting...no cardio is a wise choice.
Sent first pics to Alan yesterday. He said I had an athletic physique. I know that is a "no duh" to you guys but that only just hit me a few months ago believe it or not. I never knew what body type to fill in on forms for single boards. It finally dawned on me that I was athletic. I still have the "fat" picture in my mind. Alan guessed my bf to be in the teens (upper) somewhere. I agree with him on that. I have gained a good bit of bf in the past weeks unfortunately. Hopefully he can help me to keep that to a minimum.
Eats squeaky clean today hitting macros and meal times almost exactly. I did the lower body lift today but am still a bit sore in the left delt/trap so did it on mostly machines. (I knew I would one day discover the usefullness of machines.) Still could not help but PR. I love this part about the bulk. Always feeling monster strong.... I am starting to get used to what 200 lbs feels like on my back now too. It used to feel like it was crushing me but now it is okay. Still not comfy but okay (AKA don't panic) I did 1/4 squats with 195lbs last week with a spotter. That was pretty cool. I am working squats from two angles now. One is with lighter weights concentrating on depth and form and the other is squatting higher but getting used to the heavy weights on my back. I think there is some value to both. My form is getting a LOT tighter and that is allowing me to lift heavier.
Tuesday, November 04, 2008
Rest=90 sec
Exercise
Sets
Reps
Weight
Notes
Quads 1 - Hack squats
5
5-8
1x8x100lb
1x8x110lb
1x8x160lb
1x8x160lb
1x6x180lb
warm up sets as specified in notes below
Ham 1 - pron ham curls
5
5-8
1x8x30
1x8x50lb
1x6x60b
1x5x60lb
1x8x50lb
warm up sets as specified in notes below
Quads 2 - Leg Press
4
5-8
1x8x90lb
1x8x140lb
1x8x160lb
1x8x190lb
1x6x200lb
warm up sets as specified in notes below
Ham 2 - seated leg curl
4
5-8
1x8x50lb
1x8x60lb
1x8x70lb
1x8x80lb
1x4x90lb
warm up sets as specified in notes below
Low Back 1 -rack pulls
5
5-8
NA
warm up sets as specified in notes below
Abs 1 - swiss ball crunch
3
10-15
3x15 (+25)
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
3x30
warm up sets as specified in notes below
Calves 1 - standing calf raise
5
5-8
1x8x120
1x8x200
1x8x220
1x8x260
1x6x280
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
Tomorrow I do my first test in the cert. It is an audition and program design test. I am looking forward to it.
__________________
The BIGGER I get the smaller you look
That's a good question, and I'm not sure I know the answer. I think probably the answer is that you'll be doing something for the rest of your life. It might be maintaining, it might be working on heavier lifts, it might be something completely unrelated to fitness. I do think it becomes kind of a bug, having to have some kind of focus. It's not necessarily a bad thing, just an observation.
We were put on this earth to create and to be and to do. Of course there will be something else.
Quote:
Originally Posted by foodfromafar
Karla, I often ask myself, "What's next?" and I usually don't know until I'm in the middle of it! Workouts look exhausting...no cardio is a wise choice.
Yeah me too. I have years of this body reshaping ahead of me. There is no way I have hit the "silver bullet" this early in the game.
__________________
The BIGGER I get the smaller you look
Karla, I'm a little late checking in here but I just wanted to say that I'm glad you're still posting in your log. I've personally learned a lot from your journey. I look forward to reading more. Your workouts are amazing.
I too am glad that you are still posting. I always make sure I drop in here, though I rarely post - its my favourite read in the forum. You always have so much going on.
Karla, I'm a little late checking in here but I just wanted to say that I'm glad you're still posting in your log. I've personally learned a lot from your journey. I look forward to reading more. Your workouts are amazing.
Quote:
Originally Posted by CarolG
I too am glad that you are still posting. I always make sure I drop in here, though I rarely post - its my favourite read in the forum. You always have so much going on.
Thanks to both of you. It means a lot to me that you stopped in to tell me this. I know that there are a lot of people who read this log and don't post. Besides, Jane's log it is the most viewed one in this challenge board (or perhaps 3rd)... Still way up there. I am probably right in my assumption that the 3,4 people who regularly post are not making all those numbers.
__________________
The BIGGER I get the smaller you look
Workout today!!! I took the past 2 days off because I did not recover from my upper body workout earlier in the week. I was mega hurt'n. Felt like a truck drove over me.
This bulk is so weird for me. Since Alan put me on so many fats I have been starving to death. I mean really. I am eating 2600 plus calories a day and gaining nearly a lb a week but I am starving???? Where is that coming from? I am trying to tweak my actual foods so that goes away.
Here is my KICK-ASS workout today though. I had to really work for this one. After the deads I collapled to the floor just so I could catch my breath and get some strength back. 1 minute doesn't feel like enough rests anymore..... My heart raced like a cardio session nearly the whole workout.
Friday, November 07, 2008
Rest=60 sec
Exercise
Sets
Reps
Weight
Notes
Quads 1 - Hack Squat
4
9-12
1x12x95
1x12x145
1x12x165 (deep)
1x10x165
warm up sets as specified in notes below
Ham 1 - Dead Lifts
4
9-12
1x12x45lb
2x12x135b
1x9x135lb
warm up sets as specified in notes below
Quads 2 - Leg Press
4
9-12
1x12x90lb
1x12x145lb
2x9x195lb
warm up sets as specified in notes below
Ham 2 - prone curl
4
9-12
1x12x30lb
1x12x40lb
1x9x50lb
1x12x40lb
warm up sets as specified in notes below
Low Back 1 - extensions
4
9-12
1x12xbw (arms out)
1x12(+25)
2x12 (+25)
warm up sets as specified in notes below
Abs 1 - Russian twist
3
15
15x(+25)
warm up sets as specified in notes below
Low Back 2 - NA
4
9-12
DROPPED
warm up sets as specified in notes below
Abs 2 - V-ups
3
15
3x15
warm up sets as specified in notes below
Calves 1 - standing calf raise
4
9-12
1x12x160
1x12x220
1x12x240
1x7x300
warm up sets as specified in notes below
NOTES:
1st exerces 2 warmup sets one light, one mod and 2 sets to failure
2nd exercise 1 warmup mod and 3 sets to failure
__________________
The BIGGER I get the smaller you look
I'm glad you're going to keep posting to your log and share your training with Alan. Your program looks awesome. And I was thinking, the discipline he is instilling in you with your food planning is going to prepare you well for that bodybuilding contest I know you have on the horizon in the back of your mind.
I'm glad you're going to keep posting to your log and share your training with Alan. Your program looks awesome. And I was thinking, the discipline he is instilling in you with your food planning is going to prepare you well for that bodybuilding contest I know you have on the horizon in the back of your mind.
Hey girl so glad you stopped by. I am following your journey to your first show and I have to tell you that you look amazing! You are doing in 1 year what it will take me 2-3 to even consider doing. I am very inspired by your journey!
Quote:
Originally Posted by tcoy777
That is one massive lower body workout!!! I am not familiar with hack squats, are they more like 1/4 squats?
Keep up the good work!
Actually they were not hack squats but real ones. A hack squat machine is a machine that has a bar and a plate and you stand upright and squat along the plane of motion of course. I am using this lately (and all machine actually) in order to learn about the machines but also because I have this injury now in the shoulder. Working on the machines is actually a bit safer when you cannot focus 100% due to injury. That said for this workout I did both squats and deads the real way for this workout. I definately feel my injury more today though. Tomorrow was supposed to be upper body workout but def cannot do shoulders. I think I will try to do bi and tri though.
__________________
The BIGGER I get the smaller you look
I've never posted in your log, but have read a number of your posts elsewhere and had started stopping in here regularly as well. I'll be sad to see you (or rather not see you) if you go to full lurkdom, but only you know what's best for you.
Hey I just noticed in your log that you are working with Alan too. Cool. The plan is pretty spiffy isn't it? I am still tracking macros and weighing food but you definately do not have to do it with his plan do you?
__________________
The BIGGER I get the smaller you look
Hey I just noticed in your log that you are working with Alan too. Cool. The plan is pretty spiffy isn't it? I am still tracking macros and weighing food but you definately do not have to do it with his plan do you?
I know you probably can't give specifics, but can you tell us generally how his nutrition plan is set up? The trainers I've worked with in the past have either (a) told you exactly what foods and amounts to eat (HATED IT!) or (b) given you a list of acceptable foods along with macros for the day.
From what I can see with Karla, Alan couldn't care less what you eat as long as you meet the calories & macro requirements .
It took me by surprise though how CloveApple doesn't need to weigh food. In that case I'd expect Alan to be way more specific about what & how much to eat (but to use pieces or volume).
Hey Karla.. do you and Alan have an idea as to why you are so much more hungry now, despite the higher calories?
My hunch is that it would be a combination if the higher volume & intensity of the workouts as well as just being able to eat yummier foods (IMHO a 40-40-20 macro-breakdown makes it harder to eat really yummy foods)
I am icing now and expect quick recovery. This is clearly crappy form speaking to me since I was more working back and chest than traps. (Dooop) 
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