HA HA HA... So you actually could hear that. Is that what you punk'd Alan for the next day? That was one of the total highlights for me. These two 30-something-year-old-egos were down at the far end of the table drinking together and talking shit about me. I was sitting far away enjoying the music. They came up with this brillant scheme to drink me under the table and beconed me to them. The scheme was that I had to drink a shot for each of their shots which would give me a ratio of two to one. David went to get the shots and by the time he had returned I had talked Alan into drinking both mine and his. It wasn't even hard. LOL! The shots were doubles and they did two rounds like this. I think they did 6 shots in 15 min. Keep in mind they were already trashed when this little game started. LOL!! They both got shit-housed man. David hurled and neither could walk for a damn out of the place. Both were sober enough just after they poured the shots down their throat to realize that I had outsmarted them and they were pissed off about that for awhile. Then the alcohol hit and they were too drunk to care anymore so we took them out for a walk. I had smoked both of them! You see, I had never agreed to the drinking contest. I played it like a contest of the minds and I smoked them! LOL!
That must have been a huge amount of fun to watch happen. I could not believe how easy and fun that was.
I had a front row seat for this whole show and I must say it was one of the funniest things I have ever seen. In fact, while Karla was getting these two big-talkin' machos to drink, I was making "I am not worthy" kowtows to Karla. She is The Man.
I had a front row seat for this whole show and I must say it was one of the funniest things I have ever seen. In fact, while Karla was getting these two big-talkin' machos to drink, I was making "I am not worthy" kowtows to Karla. She is The Man.
I have to confess that thinking about this night still makes me giggle almost uncontrollably still. It is the event of the weekend that just keeps giving. I know that somewhere, someday I have hell to pay for this, but for today it is fucking funny!!
BTW: Alan curled me 5 times that night. That was actually pretty cool.
I think I'll print that poster and hang it on my wall. ROTFLMAO!
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The BIGGER I get the smaller you look
I have to confess that thinking about this night still makes me giggle almost uncontrollably still. It is the event of the weekend that just keeps giving. I know that somewhere, someday I have hell to pay for this, but for today it is fucking funny!!
BTW: Alan curled me 5 times that night. That was actually pretty cool.
I think I'll print that poster and hang it on my wall. ROTFLMAO!
Did I at least stick my tongue back in my mouth at the top of the rep?
Brah, you must've at some point put that thing back in there 'cause you were talking up a storm for hours after this. ROTFLMAO!! That is a classic picture and caption. HA HA HA! I just can't stop giggling.
__________________
The BIGGER I get the smaller you look
It's been ages since I have posted an actual report/workout, so here goes....
We are coming into the very exciting and also scary part of this journey for me. I am determined to get to a photoshoot bf% of about 10% and Alan is onboard with this for the next months. Doing this will enabling me to get the timing down that I need for my first show and also will allow me to see what weight class I am in and what areas I need to improve. I start posing training in 2 months.
I am also very excited about this week because I am going to ride my bike to work tomorrow. That is a 52 mile total ride over the course of the day which equates roughly to a 12 mile run. Alan is confident that I can do this and not blow away any LBM if I feed it so I will be eating well and drinking chocolate milk/whey for each leg of the journey. This will be a fun experiment.
Goals (lower work days) 250P, 120C, 60F
Goals (upper work and rest days) 200P, 120C, 60F
Optional 1x a week Carb up = 230C on an upper work day
Date
workout
Weight
Total Cals
Protein
Carbs
Fat
sleep
Fish
Vit
Tuesday, March 03, 2009
x
137.70
2321.8
322
114
64.2
7
Yes
Yes
Tuesday, March 24, 2009
x
135.80
2137.5
250
119
73.5
6
Yes
Yes
Tuesday, April 14, 2009
x
132.40
2047.6
248
119
64.4
7
Yes
Yes
Tuesday, April 21, 2009
x
133.00
1648.9
188
116
48.1
4
Yes
Yes
Tuesday, April 28, 2009
x
133.00
1521.4
197
101
36.6
6
Yes
Yes
Tuesday, May 05, 2009
x
131.20
1761.8
201
122
52.2
7
Yes
Yes
Tuesday, May 12, 2009
R
130.40
1737.9
202
113
53.1
6
Yes
Yes
Monday, May 18, 2009
x
129.40
2084.4
249
129
63.6
7
Yes
Yes
Tuesday, May 19, 2009
x
128.80
1895.2
206
131
60.8
7
Yes
Yes
Wednesday, May 20, 2009
R
130.00
1717
200
110
53
7
Yes
Yes
Thursday, May 21, 2009
x
129.40
2041.9
244
129
61.1
7
Yes
Yes
Went to the gym today and felt as if I had my ass handed to me again. (Did legs) I was so discouraged and got so beat. I got light headed between sets and felt fuzzy the whole time. This made no sense since I had front loaded all my calories (I rarely do that) today. I was well fed and well rested but just felt like shit and lifted for shit. Then I got home and started to log. Interesting thing about keeping a log is that I get to compare the start of this cycle versus last cycle. And as I was entering the numbers comparing my comeback in cycle 3, I noted that for this cycle ALL my lifts where heavier. No, they were not PRs, but they beat my last first leg workout. And I think I get it now... That is how it works. By the end of this 8 weeks cycle, I should have higher PRs given my start point. So while it sucked I at least have a clue of what is going on and the bigger picture!
Thursday, May 21, 2009
Rest=60 sec
Exercise
Sets
Reps
Weight
Notes
Quads 1 - back squats (bb)
4
9-12
1x12x45
2x12x95
2x12x145
warm up sets as specified in notes below
Ham 1 - SLRDL db (each leg)
4
9-12
1x12x40
1x12x50
1x12x55
warm up sets as specified in notes below
Quads 2 - Leg Press
4
9-12
1x12x270
1x7x360
2x12x270
warm up sets as specified in notes below
Hams 2 -seated curl
4
9-12
1x12x45
1x7x70
2x12x45
warm up sets as specified in notes below
Low Back 1 - hyperextensions
9-12
3x12xbw
1x12x45
warm up sets as specified in notes below
Abs 1 incline crunch
4
20
4x15 +10lb
warm up sets as specified in notes below
Low Back 2 - low back machine
4
9-12
NA
warm up sets as specified in notes below
Abs 2 - cybex weighted machine
3
10
NA
warm up sets as specified in notes below
Calves 1 - leg press
4
9-12
2x12x270
6x12x360
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
Holy crap.. what a huge volume
Holy crap, what a large amount of protein! You're eating 4-5g/kg LBM! pretty expensive way to get your carbs. I'd not be able to go as low in carbs anymore.. frankly I've rarely gone that low for longer periods of time, even though I am habitually eating less than 60-70g of carbs on most low-carb days.
Do I get it right that you are saying that this particular workout was just an outlier and that nearly all of your workouts have been better than the previous cycle (8 weeks each)? If so, you've got nothing to complain about.. it still baffles me how you can get stronger on this intake, yet not really love the macros mentally (nor would I). But hey, it gets you results (lower bf%, more strength), and results are what matters..
I know RE the protein. I've heard it all by now. Expensive way to get carbs. Destroying liver. Pissing away money. Etc... That was my biggest bitch about the plan when I saw it. I KNEW I would have hell to pay for it. Alan made it very clear to me and again this past weekend that he NEVER puts chicks on this sort of plan and even his guys where not this high in protein ratios yet. I am sort of an experiement.
I am getting used to the macros. I still don't like th diet because it is hard to get the macros in. This is one of the reasons I order two meals when I go out to eat sometimes. There is also this element of meal timing (specifically pre and post workout) that complicates things. It is hard to implement and it is hard on me mentally. Still the results are happening and I am feeling okay enough.
And yeah, the volume is mad. I complained a couple of times about it but Alan just laughs at me. He says it is partially my fault for looking so athletic that he feels heh has to challenge me. LOL! Also, as you note... Results are happening. Not just results, but pretty amazing results. So I don't see us changing anything anytime soon. That would be silly. I'll keep plugging along for the sake of seeing just what this is going to do. Of course the real test of everything is just around the corner now. If Alan can bring me down to 10% with this sort of mild pain, I will be super impressed.
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The BIGGER I get the smaller you look
I'd not say it's bad for the kidneys, there's plenty & I mean PLENTY evidence that there's no harm in eating so much protein UNLESS you have a kidney problem already. But yeah, you piss away protein pretty much & it's indeed expensive. At least YOU still can eat dairy & protein powders are pretty cheap when it comes to protein sources.
The only guy I ever knew who never had a kidney problem yet developed one from overeating protein, used KRAZY amounts of protein.. up to 800g a day and that was total protein, NOT grams of meat .. he must have made the PP sales people mad of joy. He was just so hell-bent on getting muscular that well, you know how crazy some bodybuilders are.
Most people are safe at the level you're eating.. no worries
Once upon a time, in my keto days when I also was still having dairy most days, I'd also eat up to & over 200g /day. Just noticed how I continuously had health problems with dairy and more or less phased it out.. except for cheat meals (ice cream & strained yoghurt!)
For some reason, that never brought *me* results.. maybe overtraining, maybe it was the dairy and more likely, I got crazy binges on staying so low in carbs as you can get quite depressed (mentally) on too low carb intakes. Serotonin/tryptophan thing yanno.
It takes a special kind of person to stick to a plan that makes you feel depressed.
I just have to say that I commend you on all that protein...I have a hard time reaching 146G on my higher days...so DAYAM BRO...you are dedicated. Having the goal (threat) of that photoshoot will get you there too...those external motivators are a favorite of the Bromaster...I can't wait to see you when you're there...it's going to be so cool...and such a testament to your hard work and Alan's macro genius!!!
Ooh.. if calories aren't a concern I can easily hit 200g of protein, even without a single gram of dairy /PP in it: can chow down on an entire grilled chicken and still have room to spare . Yum!
Ooh.. if calories aren't a concern I can easily hit 200g of protein, even without a single gram of dairy /PP in it: can chow down on an entire grilled chicken and still have room to spare . Yum!
Huh? That IS what I do. Really it isn't that hard IF you put it in your mind to sit down and frocking eat. I eat almost ALL my foods every day in whole foods. Just out of curiosity Espi, what plan DO/DID you see progress with? I can't really tell from your writings because it seems you are changing from one thing to another quite often. You are also trying out so many suppliments for your company that it is hard for me to understand the variables. Are you feeling like the current program that you are on is giving you the results you want?
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The BIGGER I get the smaller you look
I just have to say that I commend you on all that protein...I have a hard time reaching 146G on my higher days...so DAYAM BRO...you are dedicated. Having the goal (threat) of that photoshoot will get you there too...those external motivators are a favorite of the Bromaster...I can't wait to see you when you're there...it's going to be so cool...and such a testament to your hard work and Alan's macro genius!!!
I am Soooo looking forward to this photoshoot. It will be my first in my bodybuilding transformation series. I am also getting excited about the prospect of my upcoming first show. Last year at this time I was not sure if I could hit the stage and actually show (I was much smaller) and by the end of the summer, after I had pissed away so much LBM in my cut I knew that I would not. This year I feel much stronger about it and after looking at the pictures from the Summits and the mini-pose downs, I am seeing that my work is starting to pay off. I really am looking like a bber to some degree. All I have to do is keep this muscle! Yeah Buddy!!!! (Happy Dancing here)
__________________
The BIGGER I get the smaller you look
I think you mean chicken breasts when you say grilled chicken. I'm talking the entire chicken, breast, legs & wings. All the yummy & fatty parts of it..
Hmm that's not even that bad.. just checked on on an entire chicken and if that weighs around 440g it'd deliver 810kcal , 121g of P & 36g of F. Grilled chicken here I come..
What I'd want? I'd pick strength & health over leanness anytime.. As far as strength is concerned, what pisses me off most of all is diminished leg strength.. used to be able to do up to 20 reps @ 210kg in the leg press & up to 70kg for 20 reps with just 1 leg at the time, but current strength is a far cry from that feat 6 years ago.
As for health.. mental health is important to me as well.. I really don't like getting out of control when it comes to food.. intentional overeating is something else & am still succumbing to that (love to eat food) but not being able to control intake at all as it's something that 'happens' like a 'trainwreck' can be scary. After upping my carbs esp around workouts, that ceased. The fact I never used to get sore is another tell-tale sign (soreness being suppressed by excess cortisol production). A higher carb diet is just mentally much more satisfying.
Nah, girl I eat all of the chicken parts too. People in my small town joke with me, saying that I am destroying the chicken popluation in Gaston. LOL! Fats are good. I actually have quite a bit of fat on my daily allowence so don't worry 'bout the fats versus not fats. That said, I tend to like the breasts the best so eat them more often.
So all the goals that you have listed are ones that my plan is doing for me as it is without modification AND I am getting lean as a bonus. I am gaining strength still. I have no problems whatsoever with binge or out-of-control type eating. The ONLY problem I have with the plan is that I am more grumpy on this plan than I have been on others (overall) and it is hard to implement. I asked Alan about changing up the macros to give me more carbs. He said he would be willing to work with me on that but then he asks me if I have the time. Basically I can change things around all over the place if I want to take the time to do it.... OR I can stick with a plan that is actually showing exceptional results and deal with a few complaints. (I am simply picking option b)
__________________
The BIGGER I get the smaller you look
Before I go pass out for the night want to log my 52-mile bike ride. It was a bit tough as it was only the second ride of the season. I made each 26 mile leg in just over 1.5 hours so really slow and easy today. The speed will come. David and I are discssing a 75 mile ride to the beach and 75 mile ride back so I have to build up. LOL!
Alan says I won't lose LBM if I feed it so ate 280 g of protein today, 230 g of carbs and 70 g of fat per his guidelines. It was hard as hell to get it all in. Let's see if I have strength tomorrow and as much or more on the scale than today.
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The BIGGER I get the smaller you look
Nice little bike ride. My ride to work and back would be half that, yet I can't fathom getting up even that much earlier. Sounds awesome, though. Do you ride in your work clothes or do you bring a change of clothes with you? I've heard some people keep there clothes at work for the week to change when they get there and some even have showers at work. I have neither showers nor a place to store changes of clothing.
HA HA on riding in my work clothes. That would be like in China. LOL! Nah... I ride in all the high tech gear with my fancy lightweight ride. I cannot imagine riding in work clothes for that distance. Too uncomfy and too stinky too.
I keep a pair of shoes at my desk at work and pack the rest in my backpack with my computer. It is a bit of a big bag, but ya hafta get that stuff into work somehow. We have showers at work but I generally don't bother unless I am customer facing that day. I use the wet wipes (baby wipes) and just refresh a bit once I get there. Then I hang my sweaty clothing up in my office to dry for the day which they do. By the end of the day, I change back into the nasty but dry riding clothing and off I go again.
It really is cool fun. I do not have to be at my office any paticular time so it is all good. Yesterday I stopped at about the 14 mile mark, found a coffee shop and did a meeting before continuing. LOL!
__________________
The BIGGER I get the smaller you look
Woke up this morning 1 lb heavier than trend. But I was also dehydrated a bit. I think I did not manage to get in my normal water consumption yesterday. Went to the gym and got my ass handed to me again. I mean REALLY badly handed to me. I did upper and had nothing. No strength at all. I could only press 50s db and 120 on lat pulls. It sucked totally.
Not sure if it has to do with the ride or if I am losing muscle or what but I am terrified that I am losing muscle. This is how I eneded up at my last cut. I was lifting like a sissy. Today I took my "carb up" option and played it. So tomorrow and perhaps a few more days I expect to be a few lbs up. I also drank tons of water. I am hoping that it is more about me being tired than it is about me dropping LBM.
__________________
The BIGGER I get the smaller you look
Woke up this morning 1 lb heavier than trend. But I was also dehydrated a bit. I think I did not manage to get in my normal water consumption yesterday. Went to the gym and got my ass handed to me again. I mean REALLY badly handed to me. I did upper and had nothing. No strength at all. I could only press 50s db and 120 on lat pulls. It sucked totally.
Not sure if it has to do with the ride or if I am losing muscle or what but I am terrified that I am losing muscle. This is how I eneded up at my last cut. I was lifting like a sissy. Today I took my "carb up" option and played it. So tomorrow and perhaps a few more days I expect to be a few lbs up. I also drank tons of water. I am hoping that it is more about me being tired than it is about me dropping LBM.
I can't imagine you could lose any LBM eating all that protein that Alan's got you on! Some days are just better than others...plus...you just did a 52mile bike ride...give your body a break woman!!!! Your strength is there...it'll come back soon...
Cycling takes more out of you than you realize.. I'm wondering if you really shouldn't have had more carbs to fuel the ride, rather than protein.
Recovery is simply a lot faster when you add more carbs. Was 230g extra or total carbs? That's what I normally have on a regular lifting day.. it's not even coming close to a real refeed where I hit close to 10g/kg LBM or 4.5 g/lbs (10x 45kg for me).
If you plan to do more bike rides, I'd really up the carbs.. if it's a one-time a month/bi-weekly thing not so much..
Before I go pass out for the night want to log my 52-mile bike ride. It was a bit tough as it was only the second ride of the season. I made each 26 mile leg in just over 1.5 hours so really slow and easy today. The speed will come. David and I are discssing a 75 mile ride to the beach and 75 mile ride back so I have to build up. LOL!
Have you warned Alan about your 'little bike rides' and how you're going to work up to 2 or 3 days a week?
I can't imagine you could lose any LBM eating all that protein that Alan's got you on! Some days are just better than others...plus...you just did a 52mile bike ride...give your body a break woman!!!! Your strength is there...it'll come back soon...
We'll see... I hope you're right.
Quote:
Originally Posted by Espi
Cycling takes more out of you than you realize.. I'm wondering if you really shouldn't have had more carbs to fuel the ride, rather than protein.
Recovery is simply a lot faster when you add more carbs. Was 230g extra or total carbs? That's what I normally have on a regular lifting day.. it's not even coming close to a real refeed where I hit close to 10g/kg LBM or 4.5 g/lbs (10x 45kg for me).
If you plan to do more bike rides, I'd really up the carbs.. if it's a one-time a month/bi-weekly thing not so much..
No that was toal carbs and you're right. 230 g is not really that much. I will talk with Alan about that.
Quote:
Originally Posted by realcdn
Have you warned Alan about your 'little bike rides' and how you're going to work up to 2 or 3 days a week?
Funny you say this because I did spill that yesterday. Then, after I wrote and sent the report I started thinking about what I wrote. A 52 mile bike ride can be equated to a half marathon physically speaking. If I do that 2-3 times a week, how can I pressume that will physically not affect me? And then this 150 miler that I am talking about doing later in this summer is somewhat similar to a 40 mile run. That is beyond marathon and into ultra territory. WTF am I thinking here? My body is made for endurance sports so this sort of activity seems fairly normal to me, but it isn't really that normal. It is endurace work and training and there are countless studies that show that getting big and endurance training are conflicting goals. I am pretty sure that I will have to re-prioritize this sport again. But we'll see. I am waiting to hear what Alan has to say. He did not flip out at all about my 52 mile bike ride. He says if we feed it, it shouldn't matter. So maybe....
__________________
The BIGGER I get the smaller you look
That's good to hear that Alan didn't have a problem with your bike ride. That makes me think I should be okay doing Maximum Strength while triathlon training especially since for now I am only training for sprints. So, I'm not putting in mileage close to what you do already just for fun.
That is beyond marathon and into ultra territory. WTF am I thinking here? My body is made for endurance sports so this sort of activity seems fairly normal to me, but it isn't really that normal. It is endurace work and training and there are countless studies that show that getting big and endurance training are conflicting goals. .
Ahem.
Quote:
Originally Posted by msmogreen
That's good to hear that Alan didn't have a problem with your bike ride. That makes me think I should be okay doing Maximum Strength while triathlon training especially since for now I am only training for sprints. So, I'm not putting in mileage close to what you do already just for fun.
That's good to hear that Alan didn't have a problem with your bike ride. That makes me think I should be okay doing Maximum Strength while triathlon training especially since for now I am only training for sprints. So, I'm not putting in mileage close to what you do already just for fun.
It is all a matter of balance between energies. I punked out after this ride. I think we did not feed this correctly and we'll have some follow up discussions on that. For now I am on hold because Alan put the halt on my 2-3 times a week plan because of the 3-4 days of recovery that this one took for me. He said 1 time a week maximum for now. Damn.... I hate to be human.....
Quote:
Originally Posted by sidonia
Brotacular muscles will come...
Sorry coudln't help myself)
Heh... So long as they don't dissappear in the cut...
Quote:
Originally Posted by elisabethd
Ahem.
Ahem! Ahem!! Gak! Cough sputter choke!!!
What?
I did a lower strength workout yesterday and my strength is back! Normally I do lower on Monday but was still sore from the bike ride on Monday so waited one more day. While my strength is back, my mojo is definately not. It is very hard for me to focus in (and out) of the gym now. The workouts are hard and I am not looking forward to them as much as when I was bulking. When I was bulking, I was just lifting like a monster every time I went in there. I could PR or increase reps on amost every lift, every day. Now I am maintaining or moving very slowly increasing. I am going back on caffeine this week to help me stay motivated and I think I am going to start up creatine again. And YES, I disclosed this to Alan.... He gave me pros and cons and said it was up to me.
My weight is up. I am up near 131 lbs now. My mind is freaking out all over the place... I mean really big freak outs.... But I am seeing new cuts. Abs are almost through to where I cannot help but look at them all the time (hee hee) and vascularity is up. My focus is down and so is my ability to reason. I find that I am having to really stop and think before I do almost anything anymore. I have to check to make sure that I am acting on logic and not emotion. As the bf% drops these things all get worse and worse. Soon the face will suck in and all my friends will let me know how terrible I look. My boss yesterday was on my case for being too twiggy. My clothing is starting to get pretty baggy and I am not buying new again yet. He has not yet seen me in shorts but I think he'll have a different opinion on June 5th at the softball tourney. I'll be in shorts for that and I don't think he will say that my legs are twiggy. (bastard)
Right now I am pretty solidly hating everything about this plan. Yes it is working (I think) but it is SO FUCKING SLOW! I am trying to comprehend how I will manage this for showing and I don't know that I can. I am wondering if this whole thing is a big fucking waste of my time. But it is very, very clear that I cannot just drop the fat in a linear type diet either because the LBM comes off too quickly. I saw a noticable decrease in strength after my rapid weight loss over the Summit weekend and the weekend preceeding. This is a very tricky balancing act and it completely sucks. There just has to be a better way....
__________________
The BIGGER I get the smaller you look
This is a very tricky balancing act and it completely sucks. There just has to be a better way....
Well, don't we all!
I don't know if there is a better way...there are easier ways - lipo, "paint on abs," the abuse of HGH or steroids...meh. I'm all for you sticking to the plan and using the forum to vent! It is a better course of action than changing it up whenever you get PO'ed.
I'm really appreciating this debate, Karla, between endurance training and strength training. I am an endurance athlete by nature-- I LOVE long bike rides, hours on the stairmaster, long rows. But for whatever reason (presumably a mix f diet and genetics (all my people are large), I've never been skinny. I decided a few years ago that even as a collegiate athlete in a mid-distance / endurance sport, I was never going to be skinny so I might as well be strong. I started lifting heavy, loved it, and was still able to excel at my rowing.
Now, though, I am slowly realizing the effects of all my cardio (I can hear DH whispering, "I told you so..."). I am a rower first, so I practice 4-5x/ week. I lift heavy 2x/week and light 2x/week. None of these things is really negotiable, IMO, until I decide to quit rowing. The problem is that I still go to the gym, on top of those workouts, to do 45' of stairmastering a few times per week. Sometimes these are intervals, sometimes HIIT (and then, not 45'), sometimes steady state. Rationally, I get that these workouts probably do more damage than good to my metabolism and certainly don't aid in any strength gain. I also know that I'm already fit enough as a rower, and can sustain / improve that fitness with five practices per week. So why the hell am I doing this extra work? My only answer is because "I like it" and "I feel like I need to." I've asked myself a million times why, and instead of answering the actual question, I just go do more.
I have to get myself out of this cycle, but I'm not really sure how. I've been working out 9-11 times per week for 14 years. I'm worried about what will happen when I stop?
Sigh. I should probably cut and paste this into my own log just so that I can't deny that I wrote it...
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
Damn.... I hate to be human..... 
He gave me pros and cons and said it was up to me. 
Linear Mode
