Build Me - An Ongoing Journey

M

mcFreid

0
Build Me - An Ongoing Journey


Hello.


A little over a year ago I couldn't care less about my body. I was 17, starting my senior year in high school, 5'6.5" and weighed 210lbs. In September, I'm not quite sure how, but something changed and I started to care. My goal? To lose weight, and keep losing weight, and keep losing weight, and... You get the picture. I started small, always thinking in terms of 10lb increments. I would say "now I'm in the 180 range!" But, at the same time I would always acknowledge "imagine what it feels to be in the 170s!" I became obsessed.

I weighed myself everyday for motivation and penciled the number onto the wall above the scale in my bathroom. This mentality caused me to progressively eat less and less as it provided true results fast. By February I was 160lbs and eating, no drinking, coffee for breakfast, having a 150 calorie "low carb" protein bar for lunch, and consuming half of my plate filled with whatever my mother was cooking for dinner. I couldn't go further than that, and I was disappointed at still being in the 160s (now of course wanting to hit the 150s). At this point I started going to the gym.

I would go on the Elliptical Machine from 30 minutes to one hour whenever I was in the mood (usually maybe 3 times a week). I hit 156, and again stalled. At this point I figured I ought to get "real" answers. My local gym offered a free one hour personal training session that I took advantage of. Immediately Chris asked me what I eat, what my activity level was like, what I liked about myself and what I didn't like. After talking about my diet (which I under exaggerated as I was embarrassed about how little I was eating), Chris told me I had to eat more. He also went through some basic weight exercises on the machines throughout the gym. Overall though he recommended simply to "keep it up" while adding a little strength training and eating more.

Following his advice I ramped up my diet to include more food. I was still obsessed with the scale so I monitored the weight to make sure I didn't go up over consecutive days (something I was extremely scared of was gaining my lost weight back). After increasing my exercise (3-5 times a week now and including lifting weights on the machines) and eating more my weight seemed to stay level. I was not satisfied.

At this point it was ending my senior year and I was 155lbs. I decided to do some research. I participated in many forums (you may even recognize me). What I found was that I had to eat A LOT more, should exercise with more intensity, and stop the machines and do some serious weight lifting using free weights. I did all this. The one thing I did not do is increase my carbohydrates.

I was such a strong believer of the "low carb craze" because of how I DID lose weight, pounds and pounds of weight, by eating less but also by eating very little carbohydrates. I was pointed to FitDay during my research, and started a profile. It is here (fitday link not posted due to restriction) that you can see my macro ratio was 50% protein, 30% fat, 20% carbohydrates (you may have to scroll back to earlier entries as I haven't updated since college). You can also see that in truth I still was not eating enough. But, with all these changes, my weight did drop. I should also note that I did take a few progress pictures during this time. They can be viewed at (image link not posted due to restriction). I look better now, but don't have anything recent. I will be taking one soon and plan to consistently every week first thing in the morning on Sunday.

I hit 145lbs around mid-summer and have stayed at the weight ever since. I am fairly satisfied with it. Also, during the summer months I picked up an Omron Handheld Fat Analyzer. It placed me at 9-10% Body Fat consistently. I had a few more personal training sessions where I was given a caliper test which confirmed the 9-10% Body Fat. This was shockingly lower than I expected as I couldn't really see my abs even if flexed. I was also given other tests and my heart rate was found to incredibly low ~40 while my core seemed to severely lack in strength (again two other things that shocked me as I didn't think I had that great of a fitness level since 1 mile runs took it all out of me and I thought I had a stronger core since I can do planks for 2-3 minutes easy). Besides some further advice that I did integrate here and there, things stayed pretty much the same though I did start to eat a little more (2000-2250 calories now, but still "low carb").

At this point I started college. For a long time nothing really changed. I did have to eat different foods because of my dining plan. I also had to estimate the amount of food (before I was measuring it down to every calorie) and switch from five meals a day to three. I kept the scale though and kept the body fat analyzer (which now was reporting me at 7% BF). Using these two tools I made sure that my weight did not go up which became my standard for measuring how much I should eat.

After starting college I picked up Tae Kwon Do (now a yellow belt - woot!), which became some extra light to moderate cardio twice a week for an hour. I also started to walk very fast with a 30lb backpack around school, which I'm sure added to some decent exercise as well. After 8-10 weeks into the college life I noticed myself losing motivation and losing energy. I still kept up with the gym workouts (as outlined on my FitDay before I stopped recording), but they were becoming harder without any performance increases. So, I did some more research online.

My diet changed. That's what seemed to be the conclusion, change your diet. I followed the advice, still weighing in on the scale to make sure I was staying in range of my weight (still scared of gaining weight). I started to eat more. I increased my carbohydrates significantly. Later on I will outline what I ate today, but I imagine it is in the 2500-3000 calorie range. All of this did increase my energy as I hoped. Even better, my weight remained approximately the same as well as my body fat. One of the great perks was that I started to notice some outline and definition on my stomach for the first real time. I moved up the weights and increased my intensity on cardio days, feeling better about it all. And here I am today.



The question is now where to go? I have yet to organize this in a well thought out manner, but here are my goals. I want to be fit. The philosophy of "CrossFit" is what I would describe as my outcome, but I do not like the means. I don't like the randomized work out of the day methodology, instead preferring some form of routine as this way I can easily see performance gains for motivation. Those are my broad goals.

Specifically I want the following. I want to stay the same weight (or increase it slightly as long as it does not sacrifice performance in other non-lifting areas and does not increase body fat). I want to either stay the same body fat or lower it. I want to see abs and I mean really see them. I want to see no curl of fat when I bend over. I want to be ripped through every vein and muscle on my body. I want to bench my body weight. I want to squat and deadlift 200lbs. I do not want to be daunted by any "run test". This means I want a significantly above average mile time and want to have no fear of long distance running. I do not want to be daunted by any "fitness test". This means I want no fear of a pushup test, chin-up test, crunch test, squat test, any test. I want to be confident that I could pass any physical fitness test with flying colors. I want to take up a sport and be able to play at an active and energetic level. I want to be a fitness monster.



With that said, here is what I'm doing to get there (not including diet as there is some routine to it, but it does not vary as I am in college and do not have complete control ? diet WILL be posted daily though). I should mention regarding the diet that I drink nothing but water or carbonated water, and I drink TONS of it - way more than enough I'm sure. I also do drink coffee purely for the taste (the caffeine seems to have little effect on me). I drink it guaranteed in the mornings and sometimes during the day or night (no it doesn't keep me up).



Standard Stretching Routines:

Mornings "Morn Stretching":
8sec Quadriceps Stretch on each leg
8sec Crossed-Leg Touch Toes Stretch on each leg
8sec Elevated Leg Touch Toes Stretch on each leg
8sec Arm and Shoulder Pulled Across Chest on each arm
8sec Hand Down Spine Triceps Stretch on each arm
5 Forward Arm Circles
5 Backward Arm Circles

Before Cardio Workouts "Pre-Cardio Stretching":
15sec Quadriceps Stretch on each leg
15sec Crossed-Leg Touch Toes Stretch on each leg
15sec Elevated Leg Touch Toes Stretch on each leg
15sec Arm and Shoulder Pulled Across Chest on each arm
15sec Hand Down Spine Triceps Stretch on each arm
10 Forward Arm Circles
10 Backward Arm Circles

After Cardio Workouts "Post-Cardio Stretching":
15sec Quadriceps Stretch on each leg
15sec Crossed-Leg Touch Toes Stretch on each leg
15sec One Leg Out, Other Bent Touch Outstretched Leg's Toes Stretch on each leg
15sec Arm and Shoulder Pulled Across Chest on each arm
15sec Hand Down Spine Triceps Stretch on each arm
10 Forward Arm Circles
10 Backward Arm Circles

Standard Gym Routines:

Mondays & Thursdays "MonThur Lifting":
Warmup: 5min 75rpm Elliptical Machine
3x5 Squats 135lbs
1min rest between sets
3x5 Deadlifts 135lbs
1min rest between sets
3x5 Bench Press 105lbs
1min rest between sets
3x10 Standing DB Alternating(5reps each arm) Bicep Curl 25lbs
30sec rest between sets
3x10 Rope Tricep Pushdown 30lbs
30sec rest between sets
3x10 Standing DB Shoulder Press 20
30sec rest between sets
3x10 Bent-Over DB Rows 20
30sec rest between sets
3x10 "Shoulder" Inclined Pushups with hands on bench, feet on ground
5 "Knuckle" Pushups on level ground between sets
3x17 Declined Sit-Ups (last set until failure - usually around 20)
30sec rest between sets

Tuesdays & Fridays "TueFri Cardio":
"Pre-Cardio Stretching"
1.5mile 1(flat) incline 8.3mph Treadmill Machine
20min Elliptical Machine
Starting at 60-65rpm and increasing in 5rpm increments every 5min
Last 1min sprint at 80+rpm.
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"

Wednesday "Wed Cardio":
"Pre-Cardio Stretching"
Warmup: 4min resistance 65-70rpm Elliptical Machine
2min 1(lowest)resistance
2min 2resistance
16min HIIT Elliptical Machine
1:15min 85-90rpm
45sec 65-70rpm
Increase resistance by 1 after every interval (causing last interval to be 10resistance)
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"


There is the general idea. Now it is time for my first journal entry.
 
Last edited:
Friday 12/05/08
-------------------------------------------------------------------------
Weight: 146.2
Body Fat: 6.8%


Diet:

Breakfast:
2 Apples
3 egg white omelet with stuffed with ham and additional egg beaters
2 hardboiled eggs without yolk
Bowl of Oatmeal

Lunch:
1 Apple
1 slice oat nut bread with mustard piled high with turkey and ham, lettuce, tomato, and onion.
1 bowl seafood gumbo
1/2 bowl of white rice filled to full with steamed vegetables and tofu drizzled with soy sauce
4 pickle spears
Salad consisting of lettuce/spring mix, cucumbers, bell peppers, drizzled with low calorie Italian dressing

Dinner:
Cabbage stuffed with couscous and vegetables
1 bowl seafood gumbo
Small slice of meatloaf
Peas
Small cup of sliced ham and turkey with lettuce
Salad of lettuce/spring mix, cucumbers, bell peppers, and olives drizzled with olive oil and balsamic vinegar with around 1/2 a cup of cottage cheese and 1/2 a cup of tunafish on top.
Small cup of Chinese stir fried chicken with broccoli and tofu drizzled with chili sauce and soy sauce.

That was my diet.




The Day:

I had little motivation to do much today, but regardless I followed my routine out the last ounce of motivation I exhausted to not break my exercise routine and feel guilty. After breakfast, but before lunch, I walked to the Mueller Center Gym leaving my dorm at 10:25. Once I arrived and changed into gym clothes I realized I forgot my Zune, but it was too late to walk back. I went on with it anyway.

I started by stretching. I did a Standing Quadriceps Stretch for 15 seconds on each leg. Then bent over with my legs crossed for 15 seconds and changing the cross for another 15. Afterwards I put one leg up, elevated onto a bench, and touched those toes for 15 seconds on each leg. Moving to my upper body I stretched each arm, shoulder, and back using a Shoulder Strangle Stretch, again 15 seconds each arm. I then finished by a Hand Down Spine Stretch to target my triceps, 15 seconds each arm. To loosen everything up before my run I shook out my legs and did arm circles, 10 forward and 10 reverse. This is now my standard stretching routine before all routine cardio gym workouts. For consistency I'll call it "Pre-Cardio Stretching". I want to add here that every morning I do the same stretches except I do them for 8 seconds instead of 15 and 5 arm circles instead of 10: I'll call it "Morning Stretching".

My cardio routine for Tuesdays and Fridays is in a transition stage right now. It used to be 1 mile run at 8.3mph pace (meaning I finish at around 7:12min), walking at 4mph until 10:00min mark on treadmill. Switch over to elliptical for 20 minutes at resistance level 1 starting at speeds 60-65rpm for first 5 min, 65-70rpm for next 5, 70-75 for next 5, and 75-80 for next 4. I would finish the last minute at 80+rpm. Afterwards I would go back to the treadmill for 10 minutes. I would make it go on random inclines (generally in alternating in 3-6 range) at 4mph. It is changing though slightly as ever since I changed up my diet to include more carbohydrates I was able to run for longer periods of time without my legs feeling like there going to give out (it's always my legs that seem to hinder me, my heart rate and breathing is rarely if ever an issue). I now try to run a mile and a half at 8.3mph (meaning I finish at around 10:45). Everything else stays equal. This newer version of my Tuesday and Friday Cardio Routine I will call "TueFri Cardio".

Like I said the "TueFri Cardio" is new it has its difficulties and today without my music I could not get myself to complete a mile and a half. Instead I did my older routine and just hit a mile at 7:12min, sprinting the last 12 seconds at 9.5mph. I like to keep track of calories burned. The machine said I burned 130.4, which is average for the run. I then, in my older routine style, walked the rest of the 10 minutes at 4mph. Because of my small failure at the running I stayed in the upper ranges of the rpm speeds for the elliptical. For this reason I was able to burn 295 calories in the 20 minutes, my highest ever for that part of my routine. During my workout on the elliptical a lofty mood hit me and all of the sudden I gained some determination. I decided that instead of walking for 10 minutes to complete the gym workout, I would walk the first 5 as I normally would (random incline and all) and then run the last 5 as if I was running the mile. I did this and found that after walking running for 5 minutes did not feel as bad as it normally does. I'll have to take that into consideration. I don't remember what additional calories I burned doing this, but I don't doubt that I probably actually burned more today than I would have on the new "TueFri Cardio", but this does not make up for the fact that I didn't do the 1.5 miles all at once. Next time I will.

I left the gym after stretching one last time. All the stretches are the same as the "Pre-Cardio Stretching" except instead of doing the elevated leg stretches I stick one leg straight out while bending the other and then touching the toes of the leg stuck straight out. I do this on each leg for 15 seconds. I will call this "Post-Cardio Stretching".

Overall I came out of the gym fairly satisfied with my performance. I was actually slightly afraid I would do worse since last night I slightly hurt my right toes and my right leg's shin from kicking in Tae Kwon Do. Once I started running though I stopped noticing it and it became a nonissue. I did find myself breathing slightly harder though on my initial run, but this could have been because I didn't have any music in my ears and therefore noticed it more.

After all the exercising my mood did improve as usually tends to and I spent the rest of the day in classes and walking around at a decent clip between places on campus. My energy level seemed about average if not a little above normal.

That was the day.



This concludes Entry #1.
 
I should also note that I am looking for suggestions in ANY area. I cannot guarantee that I will do as prescribed, but I do plan to start using the weekends (which have been rest days for me) as "trial and error" type days. For example tomorrow, Saturday, I am considering doing some new exercises like dips, chin ups, pull ups, and maybe some new ab exercises that I haven't tried.

I'll post all of this as it happens of course .
 
Saturday 12/06/08
-------------------------------------------------------------------------
Weight: 146.2 - no change
Body Fat: 6.6% - down 0.2%


Diet:

Breakfast:
2 Medium Apples
3 egg white omelet with lots of ham (a little more than usual) and no fat egg beaters (again a little more than usual)
Bowl of Oatmeal not quite filled to top (a little less than usual)

Lunch:
2 Small Apples
1 Slice Canadian Oat bread with a little ham and lots of turkey (a little more than usual)
5 pickle spears
3 spicy peppers (the kind you can eat by themselves)
1 Bowl of Salad with spring mix, cucumber, and garbanzo beans with a light low calorie Italian vinaigrette on top
1 Bowl of Chicken and Rice Soup with extra chicken and extra rice

Dinner:
Green Pepper stuffed with rice and beans
1 Slice Roast Beef (around .5cm thick, 5 by 5 inches)
Some Butternut Squash Vegetable Medley
1 Bowl of Spring Salad with cucumbers and cottage cheese and tunafish on top all drizzled with olive oil and balsamic vinegar
1 Cup of Chinese Vegetables (not saucy or fried) with chili hot sauce and soy sauce
1 Cup of Deli Turkey with chopped lettuce
1 Bowl Thick Tomato Vegetable Soup
3 pickle spears


That was my diet.



The Day:

I really didn’t do much today. I mean I was in a good mood, around normal amount of energy, everything pretty much normal, but I ended up having tons of class work. Specifically I found out that the Computer Science II homework I had was going to take a lot longer than expected. By that I mean it took all day. This affected my exercise.

Normally Saturday and Sunday I take off anyway, but I still try and stay out and about (meaning walking around campus and all that as if I had classes). Today that didn’t happen. I spent most of the day sitting in a chair working. I also was planning to actually go against the weekend off standard and hit the gym to try some new exercises. I didn’t plan on doing anything intense, but I just wanted to try to do dips, pull-ups, chin-ups, barbell presses, and some ab exercises to see how I could incorporate them into my lifting routines (probably replacing some of the few isolation movements I still have). Though I wanted to do all this, had the motivation to do all this, I did not have the one crucial component that must always accompany it: time.

I am satisfied though with my day. I did get my work done, and now all I have left is two finals until I’m done with the semester. Even better is that I have plenty of time to study since the finals aren’t till next Thursday and Friday. This means that tomorrow I should be able to make up for sedentary lifestyle today. It also means that tomorrow I can go to the gym like I planned to today and tryout those new compound movements. Also tomorrow I will be taking my picture, first thing in the morning after I weigh myself and calculate my body fat. Hopefully that will give you guys a better idea of where I stand and where I plan to go. I’m also going to start reading “Burn the Fat Feed the Muscle” again. I read the few 10 pages or so a good amount of months back, but stopped. I want to formally get together my goals, which is something this book should help me to do along with many other elements I’m sure. Once I get a formal goal setting agenda, I’ll post it here. I have a good idea of where I want to go already though, so I don’t expect any surprises. I already outlined most of my future self image in the above posts. I called it a “fitness monster”. I see that image in my mind. I want to be there. I will be there.


That was the day.




This concludes Entry #2.
 
Excellent detailed journal.

Have you tried spreading your meals out, as in eating smaller meals more often?

In my experience, I thought that this boosted my energy levels significantly, and since I'm never full and never hungry I'm ready to rock any time of the day. If time allows it and i feel like it, I can go for a run when ever, while as before i felt like i needed to time it about 2 hours after i ate last.
 
Yeah I know the feeling your talking about. I used to eat 5 times a day and loved it. With college though it simply isn't possible because of classes.

Thanks for replying,
Michael
 
Good luck in you quest. I should strech some more.

Have you thought aboput taking up some sort of sport, besides the martial arts (which is grate btw)? I have found it has helped me heaps to stay motivated. Your resting rate of 40 is weird as, I don't know enough about it, but sounds weird. What you have done already is amazing, keep it up.
 
Last edited:
I was thinking about taking up Soccer, but again there is the time issue. School really does dominate most of my life leaving very limited time to even get in Tae Kwon Do in addition to the gym workouts (I make sure class does not get in the way of the gym though). I do play table tennis as well quite competitively, but have phased out of it recently again because of school.

Yeah I was definitely shocked by the low heart rate. I talked to my dad about it afterwards and it apparently it's something that runs in the family, so that might explain it because I definitly don't feel like I can do a marathon quite yet (though the personal trainer who tested me thought with training I'd be able to do the IronMan - i don't know about that).

Also shocking was the body fat percent. I still can't believe it is that low since I can barely see my abs unless the light shines on them right (sometimes, with the right shadows it seems like my stomach is completely ripped - amazing what lighting can do to change appearance).

As promised here is my first progress picture. I will be taking one every Sunday morning to track myself. This was taken under fluorescent lighting which may be why it seems I have even less definition than I actually do. Either way, you should get the idea.
 

Attachments

  • 12-07-08.jpg
    12-07-08.jpg
    15.9 KB · Views: 192
After going to the Gym today (something I usually don't do on weekends). I came up with a new workout plan that I think incorporates exercises to further achieve my goals. I'm completely open to suggestions here so fire away all criticisms, comments, critiques, questions, whatever. How I came up with this will be outlined in my journal entry later today, but here is what I got:


"Mon Lifting":
3x5x135 BB Squat
1min rest
3x5x135 BB Deadlift
1min rest
3x5x105 BB Bench Press
1min rest
3x10x20 DB Shoulder Press
30sec rest
3x10x20 DB Bent-Over Rows
30sec rest
3x5x?? Assisted Chin-Ups
1min rest
3x5x?? Dips (chest version, leaning forward)
1min rest
3x30secx(bicycle, captain's chair, exercise ball crunch) Ab Exercises
30sec rest
3x10 Knuckle Pushups
30sec rest


"Thur Lifting":
3x5x135 BB Squat
1min rest
3x5x135 BB Deadlift
1min rest
3x5x105 BB Bench Press
1min rest
3x5x30 DB Shoulder Press
1min rest
3x5x?? Assisted Pull-Ups
1min rest
3x5x?? Dips(triceps version, straight)
1min rest
3x30secx(bicycle, captain's chair, exercise ball crunch) Ab Exercises
30sec rest
3x10 Knuckle Pushups
30sec rest


"TueFri Cardio":
During Day:
"Pre-Cardio Stretching"
1.5mile 1(flat) incline 8.3mph Treadmill Machine
20min Elliptical Machine
Starting at 60-65rpm and increasing in 5rpm increments every 5min
Last 1min sprint at 80+rpm.
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"
At Night:
3x(max-10) Pushups
1min rest
3x(max-10) Sit-ups
1min rest


"Wed Cardio":
During Day:
"Pre-Cardio Stretching"
Warmup: 4min resistance 65-70rpm Elliptical Machine
2min 1(lowest)resistance
2min 2resistance
16min HIIT Elliptical Machine
1:15min 85-90rpm
45sec 65-70rpm
Increase resistance by 1 after every interval (causing last interval to be 10resistance)
10min 3-6(randomly alternating) incline 4mph Treadmill Machine
"Post-Cardio Stretching"
At Night:
3x(max-10) Pushups
1min rest
3x(max-10) Sit-ups
1min rest

"Sun Test": (this is to test my new max for Pushups and Sit-ups)
1x1min Pushups
1x1min Sit-ups
 
Sunday 12/07/08
-------------------------------------------------------------------------
Weight: 146.2 - no change
Body Fat: 6.8% - up 0.2%


Diet:
Breakfast:
2 medium to large Apples
5 Egg White omelet filled with Ham
2 hardboiled Egg Whites
1 bowl of Oatmeal (slightly more than normal)
Lunch:
1 medium Apple
1 slice 12-grain Bread sandwich with a little Ham and piles of Turkey as well as the extras (lettuce, tomato, onions, mustard)
1 bowl of Tofu with roasted and steamed Vegetables in a Tomato sauce
1 bowl of various Lettuces, Cucumbers, and Bell Peppers drizzled with Light Low-Calorie Italian Vinaigrette
1 bowl of Vegetable and Rice soup with extra rice
Dinner:
1 bowl Lettuce Salad, Cucumbers, Bell Peppers, Cottage Cheese, and Tunafish drizzled with Olive Oil and Red Wine Vineger
1 bowl Chopped Lettuce, Cucumbers, Tomatoes, and Deli Turkey with Mustard
1 bowl Squash Vegetable Medley with Korean Barbequed Tofu and Brocolli
1 bowl Chinese Vegetables and a little Stir-Fry Beef and Tofu drizzled with Chili Oil and Soy Sauce
1 bowl Split-Pea Soup (not filled quite to top of bowl)

That was my diet.

The Day:

I woke up today excited. I took my picture this morning as my first image of progression (not counting those from many months ago). I felt I didn’t look my best, but hell you never look your best all the time anyway. The room was filled with fluorescent lighting as well which washed out some definition, but overall I think the picture captured what needed to be seen.

After breakfast this morning I researched some new exercises and was off to the gym (through a fresh coating of first snow on the ground!) to try them out. First I tried chin-ups. I was able to do three without burning out. That’s going to have to be improved. I will improve it. Next I attempted the infamous pull-up. And failed. Another goal on my list, check! I spent a while (well really only a few minutes – but it was frustrating) looking for some dip bars. At first I couldn’t find them so I tried it using two benches, but the shoulder position made it feel awkward. Finally, I did find the bars and lifted myself into the ready position. My performance was not as bad as the pull-up fiasco, but I still was only to rip out five before my muscles gave out. These will be added to my routine as well (I definitely felt the burn and loved it). I ended my trial day with some new ab exercises. I couldn’t find, and never did find, an exercise ball at my gym so I ended up without performing the exercise ball crunch. I did though in my search find an assisted dip and chin-up/pull-up machine! This should help me along my way towards excellence. Meanwhile, I situated myself on a padded area and started doing “bicycle crunches”. The movement was annoying for me because I felt “all over the place” so to speak and couldn’t get a rhythm going. With that said I did end up feeling the tightness in my abdominals, so I think I’ll keep working at that one. I also tried out the “Captain’s Chair” where you hold yourself up on your elbows and rise your knees to your stomach. I loved that one! I felt it immediately and will definitely incorporate this in the future. Overall I came out happy with a new plan in my mind (that I detailed in my earlier post today).

I also started coming up with a list of goals. I’ll post them in a short follow-up later today as I’m still working on finalizing what I truly wish to achieve. I am coming across one problem that I can’t figure out. I’m not sure if I should bulk or cut. If anyone has any advice here let me know. I mean I know the outcome; I want to be ripped like I was chiseled out stone. I just don’t know if getting there means I should bulk, cut, neither, bulk than cut, cut than bulk… You get the picture. Like I said; please advise! I’d appreciate any input. Meanwhile I’ll continue to formulate my outcome oriented goals.

That was the day.



This concludes Entry #3.
 
Check out the weight lifting 101 sticky. I think you need to build your size up, and your more training for strength right now by doing shorter reps. You probably want to be in hyperthery (spelling, and that is the process of building size by doing between 10-12 reps {where 12 reps is the absolute most you can pull out at that weight}) mode, building size, and then change it up to strength. Are you really feeling rooted after doing those squats?

You might want to look at doing between 8 and 12 reps, and just 2 sets of each exercise. So if you can lift 135 pounds for 5 reps, try 110 pounds for 8. Once you get to about 10 or 12 on each set, up the weight.

I am having the same issue with time, I am just trying to fit it all around my life. If you can’t find the time to go to the gym, you should look at body resistance training. It wont get you the goal of benching your own body weight (well, it may down the track), but to be honest, to fully ripped like you want, it is going to take a lot of dedication. you are still pretty young and have a lot of time ahead of you to do that. Perhaps you should see what is more important, finishing your studies as well as you can (obviously you take it seriously), or doing a 75% effort and being ripped.

Why do you want to be ripped like that now? to impress girls (or boys if you swing that way)? That comes down to confidence and other things, not just ripped abs.

You can look pretty lean and fit with only a resistance program also. I guess that is my point.

Also, perhaps you can find a group of ppl who just want to get together once a week and have a kick, nothing serious. you could even start your own group, put up some signs around school. Just say “casual soccer every Sunday at 2pm” for example. The 1.5 hrs of fun can also take over a cardio workout at the gym!
 
Thanks for the all the advice! I took my general inspiration from rippetoe's 3x5 Starting Strength program, obviously modifying it towards some of my own goals (pullups, pushups, running, and such). For that reason I always heard, and read, that doing 5 sets on the big moves, the squats etc, is best. I'm no scientist on the matter, and it seems even those who are have differing opinons, but apparently doing 5 sets boosts metabolism, muscle growth, and overall performance in all areas of the movement. This is when compared to doing, say, more than 5 sets. I read the sticky you told me to look at and the links the sticky had in it. I found it all interesting, but in the end I think STRENGTH is a bigger goal of mine than SIZE. Now, I know I said I wanted to get ripped, and that's true; that's my biggest goal. But I don't necessarily want to get ripped with BIG muscles. I wouldn't mind having not huge size, but still have definition (if that is possible!).

As for time management, it's hard but I'm fairing OK. So far I haven't had any trouble fitting in my gym workouts with classes. My only concern is adding too much, say another hour of working out everyday, well than there might be problems. Right now though, all is good.

Body resistance training as you mentioned does interest me. It is a staple part of many fitness tests so I would like to become good at the basic movements. This is why I'm planning on improving my pushups in one minute as well as sit-ups.

Why do I want to be ripped? For the girls! Well, not completely, but it's definitly a factor. It's also personal. I used to be fat, like you read, and used to say "imagine what it is like to be in the 160's" and such. Now I'm past that point, but I'm the obsessive type so even if it is irrelevant really I still have the mindset saying "imagine what its like to have washboard abs". The obsessiveness of myself is a double-edged sword, but this is one the perks: I am dedicated.

I'm part of the sailing team at my school and during the winter season we are thinking of doing club soccer. Hopefully it will work out. No guarantees though, but picking up a sport (besides Tae Kwon Do - which is not really the same) would be fun.

Thanks for the reply; I'm gaining lots of information from reading these forums. I'd be curious to what you have to say about the bulking/cutting thing. It's probably the topic that I'm most confused on what I should do - especially since diet is the majority factor in all this (something I learned during my weight loss days).
 
I was told doing a third set only has a 5% benefit. The cardio will boost your metabolism in a big way also. Normally people go for size, then strength. looking at your pic I would want to put some significant size on to impress those ladies. (I think you look very fit and healthy as you are btw!).

But I have only been following this stuff for seven months, some of the other guys know a lot more than me. the 5 sets thing might work fine for you! Do what works for you. But It sounds like it is taking a lot of time. It is possible to work out and get similar results, in less time. In fact you could probably make bigger gains, and spend less time at the gym. I don’t know anything about cutting.
 
I'm really happy you said what you said. Many people I've talked to act like their advice is godsend. I will take it all in, but agree definitely need some further input here. For now, I'm going to test my max pushups and sit-ups tonight and then tomorrow morning, after breakfast, will be doing my new workout plan incorporating the exercises I experimented with today. We'll see how it all goes :D.
 
Hi again,

Just a thought from reading your routine,
have you tried not having the 1 min rest in between different sets?

That's how I train and I really enjoy it. Straight from exercise to exercise. Keeps the heart rate up.

edit to clarify: Sets from different muscle groups. Example: doing a set of deadlifts and going straight to bench press, then shoulder press, then deadlifts etc.
 
Last edited:
I'm glad I read this before I head off to the gym in 10 minutes! Rideandshoot that sounds like an interesting little tweak; I'll try it out today and report back on how it goes. The only issue I can think of is for some of the bigger movements (such as the transition from squat to deadlift) resting happens anyway since I spend at least 30 to 60 seconds simply moving the weights back and forth on the barbells. Like I said though I'll try to minimize the time as suggested.
 
I finished up my goals last night, but forgot to post them here. Here's what I came up with. How I derived them will be talked about in my journal entry later today (oooh the anticipation!).



Annihilate SEVENTY Pushups in ONE Minute!
Rip THIRTY Sit-ups in ONE Minute!
Run TWO Miles in FOURTEEN Minutes!
Sprint ONE Mile in SIX Minutes!
Destroy ONE Pull-up!
Pump out TEN Dips!
Lift my body through TEN Chin-Ups!
Push FIVE Squats at a HUNDRED-FIFTY Pounds!
Deadlift FIVE times at a HUNDRED-FIFTY Pounds!
Bench my own body weight, a HUNDRED-FOURTYFIVE Pounds!
Move at NINTYFIVE RPM for 1.25 Minutes during Elliptical HIIT!

I am a living Duracel Battery!
I am PURE Energy!
I WORKOUT everyday, no excuses, and it Feels Great!
I am ENERGETIC in whatever I do!
I have cut out all gum because it is an annoying habit with extra calories that I don't need!
I only drink coffee in the morning!
I JUMP at the chance to be Active!
I am ALWAYS Moving, always on the move, never sitting still!
I choose to STAND instead of sit because sitting is for the weak, and I LIVE a life for the STRONG!
I don't beat, I ANNIHILATE my own Records!
I walk with CONFIDENCE!
I visualize myself with a RIPPED Body!
I have a CHISELED, made from stone, SIX PACK!
I have ZERO "stomach folds" when I bend over, recline, or sit down!
I am EXPLOSIVE in sports, in life, in EVER MOMENT of my life I am EXPLOSIVE!
My Look turns girls heads!
I HAVE a RIPPED Body!
HOT BLOOD PULSES THROUGH MY VEINS and it FEELS GOOD!
I LUST for POWER!
I Am getting more DEFINED by the Second!

I reread my GOALS everyday!
 
rideandshoot said:
Hi again,

edit to clarify: Sets from different muscle groups. Example: doing a set of deadlifts and going straight to bench press, then shoulder press, then deadlifts etc.
Click to expand...

Ah, that's quite different than the impression I first got. I haven' tried that, but isn't it just a "superset" of sorts? It sounds exhausting! I might try that on one of the weekend trial days where I just like to fool around and experiment. My only concern here though (besides the intensity making me lower the weights) is that I'd have to take up more space in my gym. Somedays the gym gets packed because of college teams, clubs, etc, that you don't really have that much room to do as your describing.
 
Monday 12/08/08
-------------------------------------------------------------------------
Weight: 146.4 - up 0.2lb
Body Fat: 7.1% - up 0.3%

Diet:
Breakfast:
2 small-medium Apples
1 bowl Oatmeal
3 Egg-White Omelet with Ham and Egg Beaters
Ketchup (for the Omelet since they were out of Mustard)
Post Workout:
1 medium Apple
some Beef Jerky
Lunch:
1 medium Apple
1 cup White Rice and Tofu drizzled with Chili Sauce and Soy Sauce
1 cup Lentils cooked with Vegetables and Tofu
1 slice Whole-Grain Bread with piled with Ham, Turkey, Lettuce, Tomatoes, and Onions
1 bowl Turkey Vegetable Soup
1 bowl Lettuce Salad with Cucumbers, Wax Peppers, Carrots, and Garbanzo Beans mixed with Light Italian Vinaigrette
4 Pickle spears
Dinner:
1 bowl Chinese Stir-Fried Chicken and Broccoli with Tofu
1 small plate Peas, Onions, and Mushrooms with 2 slices of London Broil
1 bowl Lettuce, Cucumbers, Wax Peppers, and Olives drizzled with Olive Oil and Red Wine Vinegar with some Cottage Cheese on top
1 bowl Lettuce, Cucumbers, and Wax Peppers with Deli Turkey and Salsa
1 bowl Turkey Vegetable Soup

That was my diet.

The Day:

This technically happened last night, but I need to include it somewhere, hence I start: Last night, I tested myself. To improve my pushups my routine calls for doing sets at 75% my max. This also is the case for sit-ups. For this reason I needed to find my max. Trying to keep to the best form and standards it seems the two numbers I got are on opposite sides of the spectrum. The good: I can do 46 pushups in one minute. The bad: I can barely (and I say barely because I’m not even sure what I was doing would count as “full” sit-ups) do 20 sit-ups in one minute. I’m not at all satisfied with my results, but hey that’s all the better reason to improve them!

Last night, I finished my goals (of which I posted earlier today). They are both real, but at the same time motivational so there are hints of cliché in the writing. Regardless, I believe they accurately portray where I want to go, where I want to be, who I want to be. The one caveat that they do not solve is HOW to get there. I’m still equivocating over bulking, cutting, neither, one then the other, the other then the one. So I plea again, if you have any advise, experience, whatever, in this area please reply!

Now to move on to today: I woke up this morning with some new stats. I gained a little weight and a little body fat. I don’t believe it means much though. The day to day numbers can shift quite dramatically (I’ve seen anything from 5lb weight gains to 2% bf losses). It is the trends that matter, and so far no trend seems to really be emerging (though the numbers have been going up more than down – I’ll have to keep an eye on that).

I grabbed an apple on the way out of the dining halls for breakfast. After finishing my standard meal (though they had no mustard today!) I changed and walked off in the frigid cold to the gym. I was excited and energetic to follow my new workout routine. So, it is fair to say that my blood was flowing a little faster than normal and with that came extreme motivation and deadly determination for success. After warming up for 5 minutes, it was time for squats, deadlifts, and bench presses (so far no changes in my routine). I found everything except for the deadlifts actually harder than normal. I have no idea why. My form might have slacked a little, but just a little. I did complete all reps and all sets at my normal weight so that was good (no hardship is going to stop me!). Now it was time for a changeup.

Instead of doing bicep curls next (as my old routine would have called for) I immediately moved onto the shoulder press quickly followed by bent over rows (both using 20lb dumbbells for 10 reps, 3 sets). I switched from lift to lift (including the earlier big movements) as fast as possible. This change was from a recommendation I got from another lifter. I found the faster pace (though I still rested the full 1min or the full 30sec in between sets of the same lift) helped me to actually maintain energy, not sap me of it. Next came the real game changers.

I performed the chin-up first. I used an assisted weight to get my 5 reps for 3 sets. I guessed an assistance of 60lb, and guessed perfectly. Each rep was hard and every time, at the 5th pull, I had to really focus and burn through that fatigue. I knew from my trials yesterday that I had a slightly easier time doing dips. For this reason, afterwards, I changed the weight to 40lb of help and performed 5 dips. I found it a little awkward on my shoulders and leaning forward (to stimulate the chest muscles) was difficult because I couldn’t curl my legs up (had to keep my feet on the lever). After the last rep on the last set though I did feel that stimulating throb on my pecs (I love it!). And then I was done; now it was just time for the finishing exercises – easy right?

Not! I was to do as many “Captain’s Chairs” as possible in 30 seconds for 3 sets. The first set wasn’t too bad; I pumped out 20 decent forms. But then next 2 sets – oh my god! I barely, barely, performed 15 and I know my form dramatically fell, tumbled, down the hill after the first 10. I guess it’s a good thing though because if it’s hard it means it it’s something I have to improve upon and therefore will work to develop those abs (hopefully). And finally I ended with the 10 “Knuckle” Pushups. I want to improve on my knuckle and wrist strength for Tae Kwon Do, which is the reason I do these pushups. I did complete all 10 for every sets, but I think on the last two sets my form, specifically my back, started to sag. I had to really push on the very last set as well. I made it, but it was definitely a mind over matter moment.

I mentioned earlier that apple after breakfast. Par another recommendation; I decided to eat something immediately after working out. Now time was a deterrence, still is, so I needed something quick, fast, and easy. An apple seemed to work. After going back to my dorm to grab my backpack for classes I took the apple and some beef jerky (a handful or so) along with me. I ate them around 20 minutes after working out. I felt better than normal because of this (usually I have to wait till lunch 2-3 hours later!). I do wonder though if I should also be eating after my cardio. I know everyone preaches the post-workout meal for lifting, so I’m happy I made that change; but, what about cardio? I’ll have to ask around about that. If you’re reading this and have an idea for the answer please reply, I’d be interested to know! Also, should I be eating something else after cardio, something different than lifting? Along the same lines, is an apple and beef jerky after lifting the right type of food?

I had a normal amount of energy for most of the day, but after lunch I felt oddly tired. In fact I eventually had to lie down and take a nap, forcing the me to be in a listless, lethargic, mood for the rest of the day. It definitely wasn’t hydration (I always drink TONS of water), so I’m not sure what was up. Hopefully it was just one of those weird moments that happen.

I’ve been talking to many people, acquiring information, and getting advice. I’m still undecided how I should go about becoming ripped. I’m now leaning towards bulking, but I feel like it may be an unnecessary step as my interest is to get defined – not necessarily to get big and defined (though that may become a new FUTURE interest afterwards). I really don’t know.

And on that note I end, on that inconclusive note as it is exactly how I feel at this moment, at this second of typing. I feel… inconclusive.

That was the day.



This concludes Entry #4.
 
You must log in or register to reply here.
Back
Top