I am notorious for starting programs, starting logs, starting anything, making some progress,and then dropping it. This is possibly my 5th log on these forums, none completed or past 2 pages, and my 4rth or 5th time attempting HGM, but ive got alot of work to do, and more than intend on, i need to do it.
Beg. States (my body comp):
Total Weight: 160.00lbs
Lean Body Mass: 122.57 lbs
Fat Mass: 37.43 lbs
Body Fat: 23.39%
Body Mass Index (BMI): 22.92
Waist To Hip Ratio (WHR): 0.94
Age 18years
Abdomen 34.50in
Sex Male
Hips 33.80in
Thigh 23.90in
Weight 160.00lbs
Knee 15.25in
Height 70.00in
Calf 14.70in
Neck 16.25in
Ankle 8.75in
Shoulders 45.50in
Arm 12.40in
Chest 38.50in
Forearm 11.25in
Waist 31.75in
Wrist 6.55in
Goal by June 1 2006: 12-15% BF @ any weight
End of year goal: 12% BF @ 165lbs
So far...
Jan 2nd it began, did Iron Manual Adv first work out (only repeated quads twice). My forearms were going to explode, i thought i was popping blood vessels, it definately held me back on some lifts, guess ive gotta work on them.
Jan 3rd did .5 mile jog, then a Rufus Complex with 50lb BB, i had to set it down 3 times during it, wow was it intense, and finished with .5 mile jog as well.
Both days were at around 2000-2250 kcal with around, or less than 100g carbs. I do need to make sure to take in adequate fiber, i could always use some more.
Goal for the week: Keep consistant at around 2000-2250 kcal to get my metabolism back from a semester of not eating anything, then partying and binge eating junk.
Good luck with the program, Faraz, and with staying focussed this time around. I think it's great that you've set some very specific goals for yourself. That will keep your eye on the ball.
I will likely be joining you with Iron Manual next week. I did the HGM program in its entirety in 2004 and remember how effective phase 1 was as a cutting program. After 4 months of bulking, I need to drop some poundage, so I thought I'd revisit phase 1 for 8 weeks. Are you going to post your workouts in your log? Might be helpful to track your progress and keep you honest!
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"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Jan 4. did my second work out, still an ass kicking, but was better with my rest periods and made some minor increases in weight. I definately dont feel a 'pump' or that i lifted hard and heavy (guess i didnt), but thats the feeling i like. But during the work out i definately felt wiped, and that certainly counts. About 30 min total with the work out and some 3-5 min jump rope, walking around cool down.
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"Obsession is a word that lazy people use to describe the Dedicated."
What's important is to start trying again. You're not giving up. That's good. Nice to see you logging again as well. You have nice goals there.. Make them happen! [img]smile.gif[/img]
K Court - Im siked that youre going to be doing iron manual with me, always helps to have someone doing the same to check up on and check on you. I go back to school after my first 2 weeks of the phase, and so can switch to back squats(from hack squats) and lat pull downs(from leg assisted pull ups[makeshift]) and what not. So, ive decided that at the end of every 2 week segment in every phase ill post the numbers i started and ended it with. Hoping to see increases in that period.
Best of luck to the both of us! ...and everyone else!
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"Obsession is a word that lazy people use to describe the Dedicated."
MK - ive never been at 12%, so i get all giddy just thinking about it. Though i stopped posting i was still around the gym, but certainly not as dedicated as i should have been, probably just fooling my self.
Haha, i just noticed i am now a 'seasoned lifter', seasoned is right... i come in and out, seasonally...kidding kidding, you'll have to excuse me on this one [img]tongue.gif[/img] .
Great to see you here again though !
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Jan 5 cardio session:
.75 mile @ 4.5mph
50lb BB
Clean and Press 15/12/12
Hang clean/85lb BB bench 2x15
.75 mile @ 4.5mph
.15 mile @ 10mph (Abs felt like they were iron clad)
Good day, didnt eat much in the AM..back into a video game addiction so eating becomes second or third nature. [img]tongue.gif[/img]
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Jan. 6 third iron manual work out, went for 3 sets of quads instead of 2 by decreasing some of the weights by like 5lbs, kept some the same, more a mental thing. It felt GREAT. I was pretty dead on with the rest periods, had some great lifts, forearms still got a beating, but not as bad, did 3x10's instead of 2x12's. Finished with 1/4 mile jog bc i felt soo good .
I still dread iron manual though.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Good work in getting the three sets in this time, Faraz. That's a big step and I wouldn't worry about dropping back the reps or weights a little bit to make it happen. You'll gain that back in no time.
Every one dreads Iron Manual. At least you haven't puked yet! Not all can say that!
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
K-court : ive attempted to run through it before, learned not to eat solid meals too soon before, or too much empty liquid (soda), but i wanna burn off some of that fat soon, ahh!
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Keep it up, Faraz, and you will, no doubt about it. Make sure you eat as cleanly as possible; it's the combination of good diet and Iron Manual that will get you the results you desire. (I remember that photo of you from a while back with that HUGE pizza box ... that's definitely a no-no now! )
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
I actually find an old '52DC tracker' from the days of MensHealth Belly off forums. It helps to keep me up to date with my resitance work, cardio, and 'clean eats'. Loving it. So far clean eats 10/10, calories are a bit over the place 2000 - 2600 but still decent between 4-5 meals a day. meh, ill work on it.
I've also given up smoking and drinking, both of which i started doing alot of, so that huge pizza isnt as attractive any more, but its still hard to resist
Jan 7, solid run today, around 3miles in 30-40 minutes. Im not too strict about distance or time, as long as i get the same or a bit more on the distance everytime. this time around though, my abs got worked alot more and alot earlier than usual, i guess my form is getting better. I still have to watch out and not tense up my shoulders and back, but man do i just love running with some music on outside.
I did eat some trail mix, and restaurent beef today, feel guilty, and surprisingly, i liked the taste, but feel sick after eating stuff that is basically bad for me (the sugars and fatty oiled up beef)
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Jan 8, maybe an off day, but im just back into things, didnt really need one. Planned on doing some high rep lifts, then started reading "ultramarathon man - dean karnazes" and just wanted to run forever, couldnt with no ipod, so found a medium of some jump rop/cleans, then 1.5 miles on the treadmill, felt good. The book is exceptional though, i have to stop my self from reading and do other things, very simple, inspirational, and entertaining.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Jan 9 tempo run in the AM. First mile: 8.30, Second Mile: 8.50. Not bad, really felt it in my abs and legs, i wanna get the temp down to 8minute miles, thatd be awesome.
Lifting session around 9pm. Hgm iron manual, 4rth work out, did 3 sets of the quads, feels good, awesome infact, im really getting into it and feeling beat. Problem is, i cant stomach solid food after it, so have to take some gaterade whey shakes, though i tried staying away from them for a bit to cut carbs and all that. Ill probably reintroduce them for pwo.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
I noticed today i was eating a bit more, and not tracking my food for a few days. My goal was around 2000-2200kcal, though i knew its not much, not even maintainance, but i was limiting carbs alot, even from pre and post work out, but ive changed my eating a bit, just ate what i wanted all day, and here it is:
Wake up around 1:15
1:45 1scoop whey, 1tbsp udo oil
2:20 tempo run
3:15 2 chicken terriaki breast, cheese, fish oil cap
4:45 apple (wouldnt have eaten during no carb period)
5:30 good portion lean beef cuts a cup to 1 1/2c, cheeses, broccoli, fish oil caps.
7:45 spinach lettuce chicken olive salad, cheese, naty pb, cottage cheese
9:15 HGM workout
10:00 1 1/2scoop gaterade, 1 scoop whey.
11:00 chicken breast, black beans, mushrooms, blueberries for desert (wouldnt have had beans before)
2:00am .5 c cottage cheese, fish oils
3:00 bed...early night
Ends up being around 2700-2800kcal, though not exact. 300g pro, 130ish carb, 130ish fat, 30g fiber. meh?
In a week, ive dropped 5 lbs on the scale, then again, i also dropped out carbs close to 25g a day except for today. Still, i havent noticed any decreases in strength or endurance, i think my body just started to adapt running on fat for a fuel source, i just have to time the fat meals right so that theyre availible during runs and work outs. I will be adding the carbs back in through fruits mostly, still no grains, avoiding them during hgm. I could use the fruit for fiber and vitamins and minerals i cant get through other foods.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Whatever works for you, Faraz. 5lbs is a nice start.
Still haven't joined you in Iron Manual yet. Gotta get rid of this cold. I remember how tough those workouts were when I was healthy. I don't want to try them when I'm not 100%. A couple more days, I hope, and I will get down to it. I've dropped my caloric intake back as well as my carbs. I'm trying to run at a 40/30/30 PCF breakdown. Yesterday I was at 2500 cals which is a bit light for week 1 I think. I would like to be closer to 3000 and then ramp it down slowly. It's a lot harder keeping this all straight when you're cutting as opposed to bulking.
__________________
"Whether you think you can or think you can’t, you are right." - Henry Ford
"UNLESS someone like you cares a whole awful lot, nothing is going to get better. It's not." - Dr. Seuss
"Life is no brief candle to me. It is sort of a splendid torch which I have got hold of for a moment, and I want to make it burn as brightly as possible before handing it on to future generations." - George Bernard Shaw
Jan 10. did some nice cardio with a rufus complex with a 50lb bb, then some clean and jerk, push ups burpees (6 reps, not much), and jump rope, but i was wiped.
Seemingly just adding the beans and apple to my diet, i felt like i over ate today, decided to log the food, and was well below...the wonders of fiber from carb sources is soo different that that from fat sources. i except the weight to stablize or increase a lb with some water retention maybe.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Jan 11, 5th iron manual session, and my BEST ONE YET, the rests were great, weights were good, 3 reps , got 12 sets on some, felt like the best yet...
UH OH - went out to a chinese buffet with family and friends, WAYYY to much bad chinese food, then deserts.... so yeah...
BUT, i felt sick/bad, wanted to run anyway, so figured i had the fuel, after being low carb and all for a week and a half, cranked out 7 miles on the treadmill and made my self stop, bc i realized id only regret it tomorrow. Felt awesome though!
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
Jan 12, didnt feel sore or anything this morning, went out for a 4 mile run, at 12:30 pace, sounds slow, but i still got my arse handed to me....have mercy on my calves god, id like to walk again . But man did it feel good, once again, i coulda went on longer, at the same or slower pace, but made it home after the monsterous hill and called it a day. Great progress coming from someone who stopped running for a few months and was smoking, but far from where id like to be.
__________________
"Obsession is a word that lazy people use to describe the Dedicated."
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