I've struggled with weight all my life--even though I always ate pretty well. I gain weight extremely easy. I'm a weight loss expert--I've lost it a million times. Problem is that I'm not a weight loss MAINTAINENCE expert. This time things will be different. I'm looking for a way of life now, rather than pure vanity (although I'm still vain).
I'm a 47 year old male, 5' 91/2 and currently at 196 lbs. I'm down from 254--mostly by following TNT (low carb/high fat/higher protein). Things have slowed down a little in the fat loss area (and I'd always like to put on few pounds of lean muscle) so I thought I'd start this training log to keep me honest.
The plan is to post weight, exercise programs, and diet. I'm hoping to get as much feedback and suggestions from all of you...I'm also going to try and follow some recommendations from perrogrande007...and we'll see how it goes.
I've read a million and one books, tried a million and two things to lose weight/gain muscle. Some have worked, some, not so well. But I think it is important to try new things and keep those that work and mix it up...kind of like workout routines.
Speaking of workouts, I've been following NROL--currently doing Hypertophy I (completed FL I, II, III and break-in). Previously completed all TNT workouts (beginning through advanced). I have been working out 4X week and walking for an hour 4X week (during lunch hour).
At some point, I'll get brave and post a headless shot--that should scare the hell out everyone
My daily supplements at this point are:
8 fish oil caps (1200 mg fish oil/684 omega 3)
8 Vit. C (500 mg)
6 Green Tea Extract (don't have the exact dosage)
4 Vit. D (1000 iu)
1 no-iron multi vit.
cycle on/off creatine
Felt pretty good today, and will try to up weight next time (especially squat and deadlift). I'm coming off a pulled muscle in my shoulder area, so didn't push it too hard today, but will next time.
Reverse Crunch 4x10 body weight
Diet (approx portions)
Meal 1: 2 scoops EAS protien
Meal 2: 2 scoops EAS protien
Meal 3: 2 eggs
Meal 4: 3oz rib eye and 8 oz mixed steamed vegies
Meal 5: 2.5 oz ground beef and 8oz steamed vegies
Meal 6: 2.5 oz chicken thigh and 8oz steamed vegie
Meal 1 good
Meal 2 good
Meal 3 Add 1/4 cup egg whites. You don't have to eat all of it. Just up the whites. Pour a little extra in the pan!
Meal 4 Switch the rib eye to sirloin and double the serving
Meal 5 Double the serving, make sure it's lean beef, or even try buffalo!
Meal 6 Double the serving, switch to chicken breast, turkey breast, white fish, or cottage cheese this late at night.
Meal 3 Add 1/4 cup egg whites. You don't have to eat all of it. Just up the whites. Pour a little extra in the pan!
Meal 4 Switch the rib eye to sirloin and double the serving
Meal 5 Double the serving, make sure it's lean beef, or even try buffalo!
Meal 6 Double the serving, switch to chicken breast, turkey breast, white fish, or cottage cheese this late at night.
I'll work on this--and have wanted to try buffalo....I'll get some soon. Thanks for the feedback.
Keep/change the supps that I'm taking now? I'll incorporate some of the other's you suggested and list as I get/take them. Thanks again for the info.
Have not taken pics--I will take 'em, but not sure if I can bring myself to post 'em when I do...but I am still thinking about it. Felt pretty good today, despite sleeping like crap (occasional insomnia).
It was also a busy day...Had to get my workout in at 7:00 am and then had to prep for and go to my son's birthday (w/30 classmates)...It was a good time by all--they had hot dogs, chips, gatorade, and cake and ice cream. I didn't.
Today's weigh in 196.6 (+.6 lbs from start)
FOOD MEALS TODAY:
Pre Workout Shake (EAS protien 54 grams total)
Post work out shake (Isopure Whey 50 grams)
2 eggs plus 1 egg white/ 8oz steamed vegies
6 oz lean ground beef/ 8 oz steamed vegies
3 oz lean ground beef/2.2 oz salmon/ 4oz steamed vegies plus a handful of cherry tomatoes
1 Cup cottage cheese plus 1 scoop whey protein
WORKOUT (NROL WORKOUT A--MODIFIED TO A 3X12 W/30 SECOND REST):
DUMBBELL INCLINE PRESS 40LBS/50/55
CABLE SEATED ROW #5PLATE/#6/#7
DUMBBELL SHOULDER PRESS 25LBS/27.5/27.5
WIDE GRIP PULL DOWN #6PLATE/#7/#7
BARBELL CLOSE GRIP BENCH PRESS 85LBS/90/90
HIGH PULL 100LBS/100/100
SWISS BALL CRUNCH 3X50
Supplements as listed above.
Last edited by PeterParker : 10-11-2008 at 09:38 PM.
I like the workout, that's a nice split. I personally would take more rest between sets, about 60, so that you recover a little more. I would also add a fourth set in the third week and see how that feels. Slowly raise volume over time.
The NROL protocol (on Hypertrophy I) is to vary reps/sets...so on wo#1 it might be 5X5, wo#2 would be 4X10, wo#3 5X5...then back to 5X5 and so on. Currently I'm in my 2nd week of the routine.
Keep this protocol, or modify it?
Hypertrophy I is the first "split" routine I've done...all the rest have been whole body routines. At this point, I have mixed feelings about the Hypertophy routine (but will finish it). I seemed to have better gains AND fat loss when I did the NROL Fat Loss III routine (high reps/whole body/little rest).
FL III was the hardest routine, I've done. Lost 12 lbs in 28 days....and enjoyed the challenge. Knowing that it was "only" 28 days made the routine "doable." I don't think it would be something that I could maintain for much longer than the 28 days.
I enjoy the NROL workouts as they always give you something to look forward to...i.e. there is a "beginning" and and "end" that keeps you "challenged" to finish strong.
Ok, enough of that...off to to do my Hypertrophy I Workout B (which is supposed to be 5x5)/lower body.
I would advise you to stick to one rep range for a few weeks and then change, but really it's going to be based on your training age. Someone who has been lifting for a short period of time can keep the rep range for a longer period of time. I generally switch rep ranges every workout for guys who have been lifting for 3-4 year or longer, or we use conjugate training.
I think if you are trying to change your body, then most of your work needs to be in the hypertrophy (8-12) or strength endurance (12-20) rep ranges, even going higher than 20 on quads and some other higher endurance groups. 4-6 weeks with 2-3 weeks of strength (3-8) placed in between cycles of the higher reps.
2 oz scallops/2oz shrimp/2 oz top sirloin/onions and cherry tomatoes
1 Cup cottage cheese plus 1 scoop whey protein
WORKOUT (NROL WORKOUT B--5x5 W/90 SECOND REST--will up reps next time):
SQUAT (ATG) 205 LBS
DEADLIFT W/SHRUG 205 LBS
BULGARIAN SPLIT SQUAT 40 LB DUMBBELL
STEP UP 40 LB DUMBBELL
REVERSE CRUNCH 5X5 W/10 LB DUMBBELL IN FEET
Supplements as listed above.
I really wanted to up my squat and deadlift, but legs felt pretty fatiqued--not sure why, but did not have a lot of gas--so I kept it the same as the last session that I did a 5X5. Next time, I'll up the reps/drop some weight.
Just an ongoing observation: I've been lifting consistently now for 10 months...and I still get DOMS--not just when I go to a new routine, but also throughout the routine (although, I do TRY to INCREASE weight at each session). I guess that's a good thing.
54 grams EAS protein, stevia, plus 1/2 Cup cottage cheese blended into a shake.
Walked for 1 hour during lunch. Pretty sore from yesterday's workout--especially going so low in the squats. One thing I learned, though, is that I'm not supposed to be supersetting Squats and Deadlifts together in Hypertrophy I. OOOoops.
You think my diet still looks ok? I've tried upping my protein intake, but haven't seen much drop in weight yet--although it's only been a few days. Keep going at this pace?
I'm also going to be tweaking the NROL workouts as you suggested. Tomorrow is my hardest workout day as I get up at 4:30 am, work until 6:30 pm and then hit the gym at 7:30 pm. It's a long one, but once I'm at the gym all is right with the world.
Saw your pics in the other forum. Wow.
I've ordered some additional supps, and will let you know when the arrive. Off to bed.
Don't worry about losing weight. Worry about looking better. The point isn't weight loss or I would tell you to run a lot and stop eating...you know, the celebrity diet. The key is increasing calories and activity and making your body a furnace, and to get your body to push nutrients into the right places. Those pictures you saw are an 8 week transformation from 240 and 11% to 232 and 4.3%. I hardly lost any weight but I did lose a LOT of bodyfat and I built muscle at the same time.
Give it a few weeks and we will see how you look, even if it's an increase in body mass. My clients usually gain weight first, but lean out.
Alright, my focus won't be on weight...instead fat loss. Got it. I'll continue to post weight, but won't dwell on it--it hasn't been my main focus anyhow...If I could weigh what I do now, but was 10% BF, I'd be a happy camper. Perrogrande, if you think I should not weigh at all I'm good with that too.
Tomorrow, I go to the Doctor, so I'll try and post an update on blood test results when I go over them with the Doc.
Felt pretty good today and really tried to push myself with my weight lifting--doing as much as I could. I aimed for 4 sets of 10 reps. And made it in most cases. I also did an extra set of dumbbell press and wide grip pull downs 5 reps each on the extra set of an extra high weight (can't remember the weight--think I passed out). I did not list this below.
Here's today's situation:
Today's weigh in 198.6 (+2.6 lbs from start)
FOOD MEALS TODAY:
2 eggs plus 1 egg white/ 8oz steamed vegies
6 oz lean ground beef/ 8 oz steamed vegies
6 oz boneless/skinless chicken/8 oz steamed veggies
6 oz boneless/skinless chicken/8 oz steamed veggies
Pre Workout Shake: 54 grams EAS protein
Post Workout Shake 1/2 Cup cottage cheese plus 2 scoop whey protein
WORKOUT (NROL WORKOUT A--MODIFIED TO A 4X10 W/60 SECOND REST):
DUMBBELL INCLINE PRESS 45(warm up)/45/55/65/60*
CABLE SEATED ROW #6PLATE/#7/#8/#7
DUMBBELL SHOULDER PRESS 35LBS/40/40/40*
WIDE GRIP PULL DOWN #6PLATE/#7/#7/#7
BARBELL CLOSE GRIP BENCH PRESS 115LBS/115/115/115*
Some days are tougher than others, but there are lessons to be learned on these types of days…
Today, I had planned on hitting the gym early—and usually when I do this I have a PWO shake and feel fine. Today, one thing lead to another and I didn’t get out the door until 10:00 am—almost too late as I had some commitments later in the day. I had a decision to make, eat or go to gym. I chose the gym.
But with the delay and the lack of food, I was dragging. That being said, I completed my workout AND upped my weights. It was not easy, but the lesson was learned.
Today's weigh in 196.2 (+.2 lbs from start)
FOOD MEALS TODAY:
Pre-workout shake 54 grams EAS protein)
Post work out shake (Isopure Whey 50 grams)
2 eggs + 1 egg white/8 oz veggies
6 oz ground beef/handful cherry tomatoes
3 oz ground beef/3oz boneless/skinless chicken/4 oz steamed veggies
Nice job on the workouts. Looks like your doing well with NROL. You doing Hyp 1?
Thanks for stopping by, tcoy777--
Yeah, I'm doing Hyp I with some tweaking suggestions by perrogrande--This is the first split routine I've done...liking it pretty well but not feeling that exhausted feeling like when I did FLIII--that was tough...but then again, perrogrande has now suggested 5X10-12--so this should up the pain factor
Peter Parker's Push-Pull Palace
. Glad to have a follower...I'm going to make it worthwhile
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