How do you feel since I doubled your protein intake?
Don't forget to add your backoff set of 12.
Thanks for checking in...
Regarding the protein intake: A couple of things:
I definately feel more satiated...Not hungry between meals...sometimes I have to make sure I eat.
Mood and strength both seem good. Physically feel pretty darn good.
One thing I noticed is that my weight has not had the wild shifts (up 3 pounds, down half pound, up pounds, etc) that I have had in the past....While, I'm not seeing much of a weight loss, I haven't seen a gain, either.
Not sure if I'm seeing much fat loss--but it is early and I havn't incorporated all of your suggestions yet (like supps and "backoff set)...I'm happy to keep moving forward, though.
Regarding the backoff set...some questions:
The "BACKOFF SET" is the last couple of sets, right?
I'm supposed to add weight on my last couple of sets? (I think you told me this before).
If so, I will try incorporate your suggestions (although I didn't do it for today's session--which I'll post below).
Today was a leg day--and the first that I added a 5th set to a leg day. I did fairly well, but was losing form on the last set of the squats, and the last 2 sets of deadlifts. On my last squat, I had difficulty going ATG (which I was able to do on my first 4). On my last two deadlift sets, I had to drop weight to keep form...Maybe I need to start lighter?
Anyway, I appreciate the suggestions and liked the challenge of the 5X (10-12)...I'll post workout/diet below.
Oh yes, bison is VERY good. Something I'm seeing in the stores more often is Ostrich. I love ostrich, it has a very nice taste. We have a grocery store here that sells venison, buffalo, ostrich, cornish hen, etc. And it's a regular grocery store, not a specialty store!
On the backoff sets, you are going to do 1 at the end of each exercise. Reduce the weight and hit more reps. For example, if NROL calls for 5*10, then add a sixth set of 12. Make sure you reduce the load on the bar by 2.5-5% and get the 12. You can try a back of set of 20 on quad movements like the leg press and squat.
On the backoff sets, you are going to do 1 at the end of each exercise. Reduce the weight and hit more reps. For example, if NROL calls for 5*10, then add a sixth set of 12. Make sure you reduce the load on the bar by 2.5-5% and get the 12. You can try a back of set of 20 on quad movements like the leg press and squat.
Ok, so tomorrow, when I do my upper body, add a sixth set and drop weight (in the range of 2.5-5%) in order to complete a set of 12. Got it.
When I do my lower body, I'd like to try and add a sixth set and do a 20 rep set on squats...should I do this on deads too? Also, to do a 20 rep set, I'd need to drop weight more than 2.5-5%...should I drop to a point where I can complete 20 reps?
I appreciate the input--feel free to correct if I misinterpreted your response.
Tomorrow evening, supps should be in...I'll pm you when they arrive.
One more thing, I've got one more week on NROL Hypertrophy I--should I focus on NROL's Hyeprtrophy II, or move to a Strength, or Fat Loss program?
Peter, you can try 20 reps deads. I like 20 rep squats but not 20 reps deads, I just feel that the weight is not great for strength development, but it is great for general conditioning.
Ok, today was one of those days that could have been a disaster...
I cook all my protein and veggies ahead of time, and bag it in weighed baggies....this way I can grab stuff for the entire day, head off to work, and not have to worry about my food. But today, I left for work and forgot my food....Way back when, this would have provided an excuse to "go off plan." But not now.
I keep a couple of extra "ok" foods in a fridge at work...just in case. Today, they came in handy. While it wasn't perfect, it was an ok meal day.
As far as lifting goes, I did NROL Hypertrophy I, but modified, per Perrogrande to 5X10 with a "backoff set" added at the end of the set. This was the first time doing a backoff set, so some sets I underestimated the amount of weight I could lift, and with one overestimated...Next time I'll have a better idea.
This will be my last week of Hypertrophy I...I'm debating which routine to go to next, but I think I'll keep the reps/backoff set going per Perrogrande.
Anyhow here's the numbers:
Today's weigh in 196.6 (+.6 lbs from start)
FOOD MEALS TODAY:
6 oz Salmon/8 oz veggies
2 cups cottage cheese and handful of almonds
2 cups cottage cheese and handful of pumkin seeds
PWO EAS + some coconut oil
PWO Whey + some coconut oil
WORKOUT (NROL HYPERTROPHY WORKOUT A--MODIFIED TO A 5X10 plus a BACKOFF SET W/60 SECOND REST) WARM UPS ARE IN (). BACKOFF SET IN []:
Late getting this posted...so here's yesterdays situation:
In addition to Fish Oil, Vit C & D, and Green Tea Extract, I've begun taking additional supplements during meal time, per Perrogrande's recommendation. These include:
ALA
Betain
Fenugreek
Bitter Melon
Gymnemma
Yesterday's weigh in 196.0 (+/-.0 lbs from start)
FOOD MEALS YESTERDAY:
2 eggs + 1 egg white/ 8 oz veggies
6 oz top sirloin/8 oz veggies
6 oz BISON burger/4 oz veggis
6 oz chicken/6 oz veggies
1 cup cottage cheese + some ricotta + 1 scoop whey.
Feeling Good! Ready to hit the gym, so off I go....
I wish I could be as structured as you on the eating. Adjusting diets all day makes me sick of looking at food lol.
Hard to believe based on my "bagged food eating diet," but I'm actually a pretty good cook. Hmmm, maybe THAT'S where all this fat came from?
Right now, especially since I'm trying to drop some fat, I'm O.K. with keeping things structured--it actually makes eating a "no-brainer" for me--and allows me to concentrate on other things....There wil be a time, however, when I get back into the kitchen and try and pull off a recipe from Thomas Keller or Alice Waters...but, don't worry Perrogrande, it will be "on plan."
Feeling good--had a great work out...will post the day's result later....
BULGARIAN SPLIT SQUAT 22.5 LB DUMBBELL (all 5 sets) [20lbs X 12]
STEP UP 22.5 LB DUMBBELL (all 5 sets) [20lbs X 12]
REVERSE CRUNCH 5X10 bw
Supplements:
Fish oil
Vit C
Vit D
Green Tea Extract
W/each meal:
ALA
Betain
Fenugreek
Bitter Melon
Gymnemma
All in all, a pretty good day--upped my weights, did a "backoff set" on my lower body day, and even dropped a pound...life doesn't get better than that.
Added calories from protein and fat and you dropped a pound and you're getting stronger? Say it ain't so!!!! And you even added extra work to your workouts. Hot damn!
Last day of Workout A of Hypertrophy I from NROL...I did my best to make it a good one.
Yesterday's weigh in 194.8 (-1.2 lbs from start)
FOOD MEALS YESTERDAY:
PWO EAS + some coconut oil
PWO Whey + some coconut oil
6 oz Hamburger/8 oz steamed veggies
6 oz chicken/8 oz steamed veggies
Went to a party--not much on plan, so had some raw veggies....
WORKOUT (NROL HYPERTROPHY WORKOUT A--MODIFIED TO A 5X10 with Backoff Set and W/60 SECOND REST)--not listing warmups--backoff set in [ ].
DUMBBELL INCLINE PRESS /55/60/60/6/60 [50X12]
CABLE SEATED ROW #9PLATE/#8/#8/#8/#8 [7X12]
DUMBBELL SHOULDER PRESS 40LBS/40/40/40/40 [30X15]
WIDE GRIP PULL DOWN #7PLATE/#7/#6#6 #6 [5X12]
BARBELL CLOSE GRIP BENCH PRESS 105lBS/105/105/105/105 [95X12]
HIGH PULL 95/95/95/95 /65 [75X12]
SWISS BALL CRUNCH 5X50
I have an old hernia injury that had been operated on...occassionally feel it, and usually wear some support, but didn't yesterday...and felt it pretty good. Core work can affect it, so it will be interesting to see how it goes today.
Supplements:
Fish oil
Vit C
Vit D
Green Tea Extract
W/each meal:
ALA
Betain
Fenugreek
Bitter Melon
Gymnemma
Today is my last lower body day of Hypertophy I...I'm going to try and finish with a bang.
Quick post: Today...not so good. Ate well and had the usual 5 meals, but today at the gym, I felt the hernia pretty good (it was a squat and deadlift day) right off the bat...this on top of being completely out of gas. Did a dynamic warm up, but no lifting. Went home, and took a nap, played with the kids, and watched a game....
The good news: 193.4 lbs (down 2.6lbs from start)
Tuesday, I start NROL Strenght I...So onward and upward.
Quick post: Today...not so good. Ate well and had the usual 5 meals, but today at the gym, I felt the hernia pretty good (it was a squat and deadlift day) right off the bat...this on top of being completely out of gas. Did a dynamic warm up, but no lifting. Went home, and took a nap, played with the kids, and watched a game....
The good news: 193.4 lbs (down 2.6lbs from start)
Tuesday, I start NROL Strenght I...So onward and upward.
What type of hernia was it and how long ago was it operated on?
You may not want to load the spine with squats and deads and opt for things like:
Split Squats
Step Ups
Single Leg Squats
Bulgarian Squats
Single Leg SLDL
King Deadlifts
Single Leg Back Extension
Single Leg Leg Press
I don't care for single leg SLDLs or King DLs, but you have to do what you can to get results. So, the prescription for you may be using movements that require less overall load and less stress on the hips. You can still build a hell of a body like this and it may work better for your old injury.
So you may try substituting some exercises as needed into the template that you are already using.
We are going to increase your food soon. You also have a carb up coming, what day did we say it was?
What type of hernia was it and how long ago was it operated on?
You may not want to load the spine with squats and deads and opt for things like:
Split Squats
Step Ups
Single Leg Squats
Bulgarian Squats
Single Leg SLDL
King Deadlifts
Single Leg Back Extension
Single Leg Leg Press
I don't care for single leg SLDLs or King DLs, but you have to do what you can to get results. So, the prescription for you may be using movements that require less overall load and less stress on the hips. You can still build a hell of a body like this and it may work better for your old injury.
So you may try substituting some exercises as needed into the template that you are already using.
We are going to increase your food soon. You also have a carb up coming, what day did we say it was?
First, a big "THANK YOU" to PERROGRANDE---
You have been a great help, and I must say, I have made som pretty good progress...So thank you for taking an interest in my health.
Regarding the hernia: It is an abdominal hernia (slightly above the belly button) that I had operated on about 3 years ago...I was stupid for not insisting on a "patch" which the Doc didn't want to do...I have only had problems with it once before and after missing a couple of leg days, it felt fine. I started wearing a "belt" after this and that seemed to help.
The ironic thing is that I didn't feel it until after lifting weights, when I lifted an object at home...Unfortunately, it has stayed with me for a little while longer than before.
It is a big bummer, because I like the squats and deadlift--and feel like these two exercises has really help my legs, but I may need to give them a rest for a while. I'm going to try some of the alternative exercises you list. However, I have a question:
Should I still do a 5X10-12 on these substituted leg exercises? Should I increase reps/decrease weight?
Regarding food...DAY 23 will be this FRIDAY 10/23/2008...you wanted me to remind you. I have been feeling great, and completely satiated. Dropped a couple of pounds and people have noticed some inches coming off...so not bad in a couple of weeks!
Let me know what you think--and again, thanks for all your help!
1.5 Cups Cottage Cheese/1 Scoop Whey/handful of almonds pluse a handful of cherry tomatoes
I'm going to workout tomorrow, despite feeling the hernia--I'm going to shift my "planned" workout to the "b" so I do upper body only. I hope this will give my "gut" an extra day off and get back to normal.
So today, I was to start NROL Strength I, but I've modified it considerably to try and lessen the strain on the hernia--I also started with the upper body routine (rather than lower body) again to lessen the strain.
Things felt pretty good--a little tight, but doable. Everytime, I start a new routine, it is difficult to determine the proper amount of weight. Also, when you try some new exercises, it can be tough to estimate how much you can do. Today was no different.
Today, for the first time in the last 10 months, I did a barbell bench press--and, boy, was I surprised at how weak I was at this exercise....I was expecting more since, I thought I did pretty well on DB bench presses, but then again it was a new exercise, so it will take some getting used to doing it properly...Also, without a spotter, it is hard to really press for fear of failure...but I'll get better at it.
So, without further delay, here's today's situation:
Today's weigh in 195.8 (-.2 lbs from start)--WTF??? Oh well, this is exactly why I don't gauge by weight alone...
WORKOUT 5X10 w/backoff set in [ ]. Warm up sets not listed:
Sorry man, I have been out of pocket. Had to go to Dallas to consult with some people.
In regards to substituting exercises, no, keep the reps the same and use as much weight as you can w/o aggravating the hernia.
I have the same hernia that you have. I got it during a bench press competition. It doesn't really bother me except occassionally a little piece of fat will pop out of the rip. It's like a little grape. Doc said it didn't need surgery, just be careful during bench pressing and try not to arch so much.
Don't worry so much about your weight. People are starting to notice so fat is coming off. What I generally tell people is to add 7 days of weight and then divide by 7 to get the average. You want to see the weekly weight go down and the monthly, not the daily.
Keep up the good work, you will most likely see an increase in 2-3 lbs during the hypertrophy phase from retention of water and glucose.
Perrogrande--you wanted me to remind you that Friday, 10/31/2008, is Day 23 (Halloween!)...
Today's weigh in 196.0 (+/-0.00 lbs from start), but definately feel like I'm losing some inches--especially around my gut area (which is where I need it the most)...Also, when I'm working out, I've noticed a lot more vacularity than before--maybe not so much that others might notice, but I've noticed the difference.
Yesterday's workout was relatively "easy" while doing it, but let me tell ya, I'm sore today. It is suprising how changing the routine always gets me the next day.
On the routine that I did yesterday, I'm going to try and add two additional exercises as a superset...and try keep it 6 exercises (plus one core exercise). This isn't really NROL Strength I, but with the hernia, I think it might be the best approach...
The hernia isn't too bad today, but can defintely see a small bulge...tomorrow is leg day, and I'm going to mix up the routine and eliminate squats and deads for now. It'll be interesting.
FOOD MEALS TODAY:
2 eggs + 1 egg white/ 8 oz veggies
2 cups cottage cheese + handful of almonds
6 oz Hamburger patty/ 8 oz veggies
6 oz chicken/8 oz veggies
1 Cup cottage cheese + 1/2 Cup riccota + 1 scoop whey.
Add more in your breakfast. Add another egg or two. Don't be skeered (Texas lingo). You only have muscle to gain.
For your carb up on Friday let's try the following...I'm working this around foods that you are already using.
1. Egg white and smoked chicken omelet. Add some smoked chicken, about 3 oz or so to 6 egg whites... + 8 oz veggies + oatmeal...around a half cup dry measure
2. 2 cups cottage cheese + handful almonds
3. half pound chicken + 8 oz veggies + 1 sweet potato
4. half pound chicken + 8 oz veggies + pasta with spray butter and garlic salt
5. 1 cup cottage cheese + 1 cup ricotta + 1 scoop whey + blueberries
You are going to gain about 3 lbs on this and that is okay, it will drop over 4 days and then you will repeat it. I will modify in a few weeks.
I would double up on your ALA, fenugreek, bitter melon, and gymnemma for the carb meals. On that day don't worry about taking them with the non-CHO meals.
I want you to eat like this every 7 days for the meantime.
I would double up on your ALA, fenugreek, bitter melon, and gymnemma for the carb meals. On that day don't worry about taking them with the non-CHO meals.
I want you to eat like this every 7 days for the meantime.
Got it.
Had a good workout this am--no major issues with the hernia. I'll post the day's results later....
1. Egg white and smoked chicken omelet. Add some smoked chicken, about 3 oz or so to 6 egg whites... + 8 oz veggies + oatmeal...around a half cup dry measure
2. 2 cups cottage cheese + handful almonds
3. half pound chicken + 8 oz veggies + 1 sweet potato
4. half pound chicken + 8 oz veggies + pasta with spray butter and garlic salt
5. 1 cup cottage cheese + 1 cup ricotta + 1 scoop whey + blueberries
You are going to gain about 3 lbs on this and that is okay, it will drop over 4 days and then you will repeat it. I will modify in a few weeks.
Damn! THAT was a LOT of food! I haven't had that much in some time, and it was actually difficult to get it all down--I pretty much followed exactly what you wrote except that I used regular chicken rather than smoked. I gotta be honest, I enjoyed the gluttany, but I'm looking forward to bring it down a notch. I also doubled the supplements that you listed.
Not sure if it was the rainy day or what, but I felt a bit more sluggish during the day yesterday, and woke up with a slight headache--nothing too bad. I also, ahemmmm, had a large morning constitution.
Yesterday, I weighed 194.4--today 196.6--so a 2.2 lb increase. No problem with that--just there for information purposes.
Despite the fact that lbs aren't coming down, I continue to have people tell me that I'm "still losing weight" (even my wife said something last night), so I'm definately changing body comp...which is a good thing given my current comp. So big props to you, Perrogrande, for having my body do what you said it would do if I followed your recommendations--namely drop fat, despite eating more than ever. I do feel like I'm making strides after a long period of not going anywhere--thanks to your suggestions. I'm excited about keeping this going and dropping as much fat as possible, getting stronger, and putting on more muscle.
I didn't list my last two workouts which, I'll just make up for by saying they were really good. I'm, perhaps, a little too sore in the legs than I should be, but nothing I can't get over by the time I work em againg on Sunday. Today is upper body, and I want to improve my Bench Press...
I feel like my "diet" is going great...and my workouts are "OK." The days that I'm in the gym, I feel like I work pretty hard--and I've increased the volume--but I wish I had more time to go than the 4 days a week that I'm currently doing...but given my schedule, I've got to be happy with what I'm ABLE to do, rather than what I can't. Trying to keep positive, ya know?
Well, that's it for now--going to try and list the workout later, as well as posting the diet for today (which is back to normal).
....Way back when, this would have provided an excuse to "go off plan." But not now.
. Hmmm, maybe THAT'S where all this fat came from
?
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