Tic's Reflection

You might consider me a nOOb but if you look at my form, intensity, and physique then one might think twice and examine their thought. When I see really buff / trimmed guys do routine and sometimes I wonder why they did that or in that particular order, it would dawn on me the reasoning. That does not happen much anymore but when I started ya...

I miss my six pack man... I really want it back... That and how trimmed and awesome my arms used to look when I was pumped.
 
Alright pal,

You're competing with me for the bench, and I'll compete with you for the abs. ;)

It's on now like rice on steak and cheese.
 
who wants to compete with deadlifting!? >.>
<.<
>.>
no one?

ehh im going to get my squat STRONG and be able to touch the rim like u could tic :] thanks for the inspiration. i just have to get more powerful and then really lower my bf

i think i will also add in an extra ab day like u did tic. i can do tons of hanging stuff from the pullup bar(full leg raises) and dragon crunches! good idea!
 
funny thing is that I can touch the rim when I didn't do much weight back in High School. I mean, I did minimal weight but only weigh 135-140 lbs. Once I went pass 155 lbs, it was all over for touching rim. A guy that I play basketball with is like 5'5'' and 30ish years old and can easily go over the rim by 2-3 inches. But then, he have calves like a softbal packed back there. Train your calves every other workout, even non-leg days.
 
1/10/09 Saturday:

Okay, I've been conditioning my diet / excercise for this new diet and already dropped a lot of weight. It's as if my body is afraid and saying, "look, I don't weight that much... really." After my BIG-ASS X-mas eating, I weigh about 184 lbs... Today, in the morning on a completely empty stomach:
Today's weight = 174 (morning)

That is a 10 lb difference. I know it's mostly water weight though that i gained / lost but still 10 lbs without really comitting to a diet but just changing my diet / workout to "get ready" for my diet. AMAZING, mind over matter folks. Oh, I created a baseline yesterday with pictures and measurements and will post it when I have time to transfer pictures from cell phone over to computer to post. Funny waist was 33, relaxed and 34 extended... I am definitely sick, a little sore throat and stomach flu, so will "rest" by playing basketball for 2+ hours with my friends and skip on squat workout.
 
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BaseLine

1/09/09 friday: Baseline started​

These numbers are postworkout (upper body) after 20-30 minutes along with the picture. Shakes taken already:

Wt: 177 @ gym and 176.4 at home scale
Waist (at navel): 30, 34, 35 (sucked in, relaxed, extended)
Chest: (1 inch above nipple): 42.5"
Hip: 40"
neck: 17"
Rt bic: 16" LF bic: 15.75"
Rt forearm: 12.5" LF for: 12"
RT thigh: 23.5" LF thigh: 24"
RT calf: 15.75" LF cal: 16"

Will add picture later.


Problem with DIET:Sample Diet for day:
1 footlong roasted oven breast chicken.
banana
lowfat yogurt
1 scope of bsn
1 scope whey
1 scope of casein
(Family dinner)

Calorie = 620 + 110 + 100 + 200 +260 + (310 dinner) = 1,600 calorie
carbs = 96+29+19+15+8+(30 dinner) = 197 carbs
protein = 48+1+5+22+48+(24 dinner) = 148 g of protein.

According to my diet regiment, I am suppose to be only intaking 75-100g of carbs, Oh O.... What am I suppose to do, eat paper instead of food? Here is my solution, do an extra 500+ calorie burning session with cardio. It's 4 calorie per g of carbs and I am over by 100ish, so that is 400 and will do 500 for safety measure. Hope that works because I NEED to eat some decent food beside salad/veggie + protein only. Will try it for a few weeks and suffer one week of eating "paper" once I am ready; baby-step.
 
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Pain comes early

1/11/09 Sunday

I decided to start the diet 1 day early. OMG, I am drained and hurting; full but yet hungry. Today's routine, fast pace with 1 minute break between sets only:

Squat
135x15
205x15x2
225x12x2
235x10x2

bench flat
135x12
185x10x3

Leg curl alternating single leg
50x10; 45x10, 40 x 10
single leg ext, alternating
90x(10,10,8)
seated calf raise
180x20x3

lat pull down
150x10
210x10
210x5, 170x5
170x10

Ellyptical w/ arms
780 calories burned: heart rate (hr) = 109-120

Was a big struggle to keep heart rate above 110 toward the end and my body was turning cold. Must be the lack of carbs. Only ate banana before working out. It's 80 degree here and I am cold / freezing. Wow, this diet is painful.

Diet so far:
banana (110, 29,1)
Whey protein (post workout) (130,4,24)
veggie with some dressing (200)
about 1/2 mango (150,8g,1g)
large bowl of beef noodle (600, 60g, 18g) - guessing
1 scope casein (130,4,24)

Total = Calorie: 1320, Carbs = 105g, protein = 68g
net calorie = 2112 (BMR) + 800 (TEA) - 1320 (eaten) = -1592 cal
Something must be wrong / off... probably intake calc is wrong.

Weight in morning : 174 lbs
at 12, noon, after workout 175.8 lbs.
at 6 pm wt at 174.6

I am drained and tired. Will have to go lighter weight comes tomorrow and moving forward with diet workout routine / plan. Glygocen depletion really hurts performance and mental function. I am hoping that by drinking coffee tomorrow, the mental function will improve. (crosses finger) It's 7 pm and I am exhausted, been that way all day.

REFLECTION​
Note to self, going to stop posting on board for next month as this diet makes me mentally slow and the hunger makes me subconsienciously angry. That and the "diets" that I've been reading is just ridiculuos and dumb but I do not have the heart to tell the posters. Too many people looking for a "fast" fix to lose weight. Some pill or magic diet.

People should research more, educate themself before they do certain things or else they may be regressing. Great diets that I've read on this forum in the past week: 10 days of solo drinking water, "Warrior diet" - starve for 16 hours and eat all the food before bed (workout hungry), Cutting out weight training completely to do a "cut" phase. I just cannot read any of these GREAT ideas.... in other word, I am shutting up on forum because
"If you don't have anything nice to say, don't say anything at all.
 
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monday 1/12/09

Upperbody depletion workout day.

Morning session​

Ellyptical w/ arms = 500 cal
hr = 129-136 range

Yoga for one hour, moderate (sweated a fair amount)

AFTERNOON WT SESSION​

I got to admit, the FAST pace workout is HARD. I had a minor side-stomach cramp for the whole hour of fast weight training. Had only 1 minute break and toward the end 1.5 minute break.

Ellyptical / arms (200 calories for warm up)

Incline bench (wts for 1 arm)
80x10, 75x10x2, 70x10

Lat pull down
190x10,170x10 (wide grip)
150x10, 135x10 (inner grip)

Military press:
100x10, 90x10x2, 80x10

Row Machine
135x10x2 (wide grip, then inner grip: 2 sets each)

Flat BB bench
185x(12,10,8)
155x8 (just too tired to go beyond)

Lat Raise
25x12x4 (12 rep per arm = 24 total)

Upward cable flies
20x10x3

Weight session total time = 65 minutes, roughly.
TEA = 700 (morning) and (800 afternoon) = 1,500 (realistically 1,750 but I like to underestimate, lol)

Finished with ellyptical w/ arms = 320 calories

FEELING​
The morning session cardio was alright but did not sweat as much; actually sweated more in yoga. During yoga (about 25 minutes in) the body was getting chilled even with sweat jacket on. 40 minutes into yoga, my hands and feet were cold and feet started to get a little numb. After eating the subway sandwich, the body feels fine now except the feet is still a little cold. Body is somewhat sore (scale 1-10, I say 4 or 5).

The heart on ellyptical for afternoon was very good: 128-132. The coffee definitely helps out the mental function and a MUST have for stimulus. Man, that depletion workout is painful and difficult, I used only 50% of what I normally workout with because of lack of glycogen and the pace... Toward the end of cardio session, the body did get a little cold but otherwise it's all is good but difficult to push the body to stay on the cardio machine.

DIET​

Banana (1 hr preworkout) = (110 cal, 29g carb, 1g protein)
Coffee with small amount of milk + 3/4 teaspoon sugar (40cal)
6" Oven Roasted chicken w/ ranch = (500 cal, 50 carb, 31 pro)
2 fish oil pill (30 cal)
1 venti starbuck house coffee w/ sug / cream = 40 cal
Yogurt low fat (100 cal, 19 carb, 5 pro)
half-half whey / casein protein post afternoon workout (130, 4, 24)
Deep-fried fish (bad, I know but it's family dinner) = 350 cal, 15g pro (guess)
white rice (small cup) = 250 cal, 48g carbs (guessing again)
multi-vitamen
Salad w/ Itilian dressing = 70 calories (roughly)
1.5 cup of cottage cheese (lowfat) = 270 cal, 12g carb, 42g protein
1 can tuna = 275 cal, 0 carb, 32.5g protein

Total = 2165 calories, 167 carbs, 151 protein

Even though I am targeting 1,500 calories, the total is 1,800 on strict diet form too... tough to get 1,500 and that is why I am doing sooo much cardio. I need to increase the protein by a lot( should be at 150g), moving forward. Haha, can't sleep and wound up eating enough protein after can of tuna and more cottage cheese. Never thought that cheese and tuna would taste this good...

Net Calories: -2112 (BMR) - 1,500 (TEA) + 2165 (intake) = -1500 .
 
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I can only imagine the suffering you're going through bud.

Just be careful with that diet, as I'm sure you fully know (although probably can't remember because of lack of glycogen to your brain), you can really cause some damage with a bad diet. Seems to me like you're really trying to achieve depletion.

Maybe try to get some cottage cheese in you throughout the day, so your stomach always has something to work with.
 
Thanks for the heads up NOBODY. I am trying to get slow digesting everything(wheat / cottage cheese / casein) and lots of fiber for bowel movement. Except for after working out, then its some whey. Yup really trying for depletion. It's really funny when I tell people that I am going on a diet. I get THAT glare like the ones when a skinny girl says that she is going on a diet. From normal people to gym folks, they all give me that funny look like HUH?


Reflection: See the BIG picture​
I read today that most people fail their diet because they take things to extreme and it's all or nothing. So when they slip up and misses up, they just call it quit and fold the tent it. For example, they would eat 1 cookie and then go, what the heck might as well finish the bag.

This philophosy goes beyond just a diet BUT for changing ALL habbits. When a person tries to quit a drug (like smoking), they may slip up and sneak in a cigarette but that should NOT mean that they might as well go back to smoking a pack a day. We are all human and slip up will happen. Forgive yourself and get back on the horse and TRY even harder to stick to your resolution.
Do NOT let a SMALL mistake translate to complete failure and turn into a BIG problem.
Like the cookie example; one can go from eating extra 100 calories to 1,500 just because they gave up. In the GRAND scheme of things, what is 100 calories or 1 cigarette in a year? Do NOT use this as an excuse to do hardcore drugs like herion or crystal meth though....
 
Legs+arms depletion

1/13/09 TUESDAY: LEGS + ARMS​


Thought I would get an early start on the journal for tomorrow:

Diet​
Banana (1 hr preworkout) = (110 cal, 29g carb, 1g protein)
Coffee with small amount of milk + 3/4 teaspoon sugar (40cal)
BSN synthea 6 = (200 cal, 15g carb, 22g pro)
3 eggs (1 w/ yolk) = (130 cal, 14g pro)
veggie w/ salad dressiong ~ 60 cal
multivatiman
2x fish oil pill = 30 cal
3/4 whey + 3/4 casein shake (postworkout) = 200 cal, 6g, 35g pro
More deep-fried fish w/ little rice ~ 850 cal, 35g carb, 25g pro
1/4 of venti Frappicino = 100 cal, 20 carbs, 2g pro
1cup cottage cheese = 180 cal, 8g carb, 28g protein
miscellous food = 100 cal, 10 carb, 0 protein

Intake total = 2000 cal, 123g, 167 protein (will update more as I eat during day)

Workout​
Ellyptical w/ arms = 250 calories

Squat
135x10
225x15x3 + (10x1)
Leg abductor (inward)
170x12x3
alternating Leg extension
75x10x3

Flat BB bench close grip
135x12x4 (or 5, canot remember)
Incline machine
140x10x2

Seated shoulder raise machine
95x12x3
Military press
80x10x2

Tricep rev grip ex
120x12x3
reg ext w/ "V" grip
130x12x3

DB curl (alternating arms)
35x12x4 (last set did 45x5, then 35x8)
Seated preacher
45x10x4 (2nd set 55x8)
Cable hammer
35x10x2

NO post-workout cardio, ran out of time. TT = 120 minutes ~ 750 calories.

Feelings​
I did not sleep much last night and don't have a solid reason why. Slept for only 3-5 solid hours only. Hopefully, I can get better sleep tonight but woke up feeling pretty good except dehydrated like heck.

Weight at 8 am: 171.4 (dehydrated)
Post workout hydrated = 173.6

Net calorie = 2,000 (intake) - 2100 (bmr) - 700 (Tea) = -800

** the starting pictures will be up by end of Thursday / Friday so there is some comparision after 3-4 days of dieting, NOBODY. Money bet that I will look more cut/tone but FLAT on Thursday's picture and Saturday should be the real one when I am cary-saturated. btw, do you like my new avatar? That is how I feel. :)

For ****s and giggles, I changed my avatar up!!! Since I dont' have a six pack anymore, I will post my starting pictures. Find it more hiliarous and other posters will flame me more when I respond. Yes, I am bored!!! :action10:
 
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"rest" day: Cardio

1/14/2009 - Rest day​

This is suppose to be a "rest" day but I am essentially going not do weights BUT will do cardio. Not sure if i will do the afternoon cardio session but will do morning for sure; might need to do afternoon to hold of hunger (we will see).

Morning workout​

Ellyptical w/o arms = 250 cal
Ashatanga style yoga for 1 hour ~ 300 calories
Here is a cool / fun yoga website:


I was a lot more flexible in the yoga class; not like those yoga girls but awesome for my standard. Amazed myself even!!! Did a bridge without too much issue and full bridge with some help!!
Morning TEA = 500 cal (yoga class was not as intensive ~ 250 cal)

Diet​

banana (110 cal, 29g carb, 1g pro)
Synthea-6 (200 cal, 15 carb, 22g pro)
coffe w/ very little milk = 30 cal
Lowfat string cheese (50 cal, 1g carb, 6g protein)
Yogurt low fat (100 cal, 19 carb, 5 pro)
veggie w/ salad dressing: 50 cal
Subway 6" oven roasted chicken (500, 50, 31)
Daisy Lowfat Cottage cheese (1/2 cup) = (90 cal, 4 carb, 14 pro)
Total = 1130 cal, 120 carbs, 89 protein
Junk food (candy + fruit cake) ~ 400 cal, 40 carb, 5 pro
White rice ~ 150 cal, 22g carb
5 drumstick (640 cal, 0 carb, 76 pro)
veggie (100 cal, 10 carb, 3 pro)

Total = 2420 cal, 192 carb, 175 pro


Feeling​
I am tired and sore today. Since 11 am, I've been hungry all day. Wow, day off is really stress mentally. I'd rather be at the gym doing cardio or pumping weight to suppress this hunger BUT I need to give the body time off. Thinking of time off, I might take a few days off from working out or cardio all together. Just realized that I have not taken a week off from training for over a year. Most that I took off was 3 days for a trip to vegas. Will check on progress with pictures up this weekend, after 1 cycle.

Was really hard to cut back on calories especially over at my Mom's house where she kept on pushing food, cookies, and cake. Oh well, just mean a lot of cardio to be done in the morning.

netcalorie = 2420(Intake) - 2100 (BMR) - 520 (tea) = -200 cal

Weight​
Morning at 6 am dehydrated = 170.8 lbs
 
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whoa...good work man...
when u put 15x3 on squat, are you doing 15 sets of 3(kuz thats what it means) or are you doing 3 sets of 15?
kuz if its the first, you gotta be crazy xD

how many cals are you roughly eating/day?
 
1/15/09 Transition day

Transition day​

Before the afternoon, supercomposition workout, the diet and excercise remains the same but that that, it's carb loading time... ya ya ya.

Morning​
Excercise
Ellyptical w/ arms = 700 cal
stretch for 15 minutes (fair-moderate intensity)
Stairs machine = 200 cal
Total Tea = 900 cal

Diet before afternoon workout
2xbanana (220 cal, 58g carb, 2g pro)
Subway 6" oven roasted chicken (450, 50, 31)
Coffee w/ cream + sugar = 80 cal
Intake = 750 cal, 108 car, 33 protein

Net Calorie (up to afternoon workout) = 750 (in) - 900(tea) -600 (7 hrs of bmr) = -750

Afternoon and beyond​
Excercise, will be full body moderate pace w/ heavy weights.
(70-80% of max rep at 2-4 sets per body part and 6-12 reps)

decline bb Bench Press
135x10
225x6
275x2x(6,8)

Squat
225x8
315x2x6

BB shrugs
225x8, 315x6, 225x8 (squeeze + hold)

Incline hammer mach
335x2x6

Single leg ext
105x2x8

Seated db Curl
45x6, 50x6, 55x5

Tricep ext (close grip bar)
120x2x6

Seated calf raise
205x3x12

Hammer machine Row one arm
180x2x8

Machine preacher curl
80x2x(8,12)

Afternoon Tea ~ 500 (roughly)

Post-afternoon diet
Pre-workout snack (30 minutes before workout)
banana (110 cal, 29g carb, 1g pro)
1 venti house coffee + 2 pack sugar = 60 cal

Post-workout​
1/2 venti frapicino w/ 3/4 scope whey(right after--then shop for 40 min) 350 cal, 26 carbs, 24g pro
3g creatine, 3g glutamine, 1/4 scope of whey (taste like sweet sewer water)
1 chicken leg (thigh + drumstick at Sam's) (200 cal, 0 carb, 26 pro)
1 Sam's Club Blueberry Bag (280 cal, 58 carb, 8g)
Multi-vitamen
1 Sam's Club Blueberry Bag (280 cal, 58 carb, 8g)
Slice of lime cake (140 cal, 20 carb, 0 )
3 bagels (840, cal, 174, 24 pro)
Chicken leg + win = 300 cal, 0 carb, 30 pro

Intake= 2390 cal, 336 carb, 118 pro

Net Calorie = 2390 (in) - 1488 (BMR or 17 hrs) - 500 (tea) = +402.5 cal
WEIGHT
This will be fun to monitor today.. watch it shoot straight up.
Wt at 6 am (dehydrated) = 172 (from carb+water that I ate yesterday)
wt (post-workout, after eating) = 173.2
wt (post-workout, after big meal) = 176 (at 4 pm-overly hydrated)

Feelings​
Wow, I actually partially cramped up toward the end of the workout. When I did calf raise, calf almost cramped. While doing the 1 arm row, the left forearm almost cramped. Right after workout, I drank another 1.1 liter of water and that is ontop of the 1.1 liter that I drank during the workout.

O M F G... The energy swing is insane so far and I am only 3 hours into it... I am lethargic to the max and sore and tired... This feeling bites. Then there are times when I feel full of energry, once every four hours. This sure is weird.
 
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1/16/2009

Rest / CHARGE UP DAY​

Today is charge up the glycogen for max lifting tomorrow. Start carb loading yesterday and continuing today.

Morning (only workout)​

Stairs machine for 100 calories
1 hour easy-moderate yoga = 200 cal
Tea = -300 cal

Diet​
banana (110 cal, 29g carb, 1g pro)
Small orange (100 cal, 12 carb)
Quaker Oatmeal (150 cal, 22 carb, 3 pro)
Subway 6" oven roasted chicken (500, 50, 31)
yoplait low fat yogurt (100 cal, 19 carb, 5g pro)
Some lime-cake (150 cal, 20 carb)
banana (110 cal, 29g carb, 1g pro)
Lowfat string cheese 50 cal, 1g carb, 6g protein
2 bagels (560, 106, 16)
yoplait low fat yogurt (100 cal, 19 carb, 5g pro)
1/2 avocado (130 cal, 7, 2)
3 Large Texas oranges (258, 63, 5)
1 cup of rice (150 cal, 20 carb)
salmon (100 cal, 0, 20pro)
Potatoe deset thingie (200, 25, 2)
Chicken soup + extra chicken breast (350 cal, 30 carbs, 50 pro)

Total intake = 3110 cal, 452 carb , 150 pro

Net Calories = 3110 (in) - 2100 (BMR) - 300 (tea) = +1132

Goal is to get total of 910 g of carb from end of Thur's workout to end of Friday's bedtime. Yesterday's carb was 336g, so need a total of 574 of carb today. I know I must have missed something because I feel extra bloated already and cannot stand eating anymore carbs. Yes, I am sick too; the flu most likely. Not sure if I can lift heavy tomorrow but will find out once I wake up. Took some Glutamine and Nicole before bed.

Reflection​

Okay, as most of you can see, I changed my avatar for kicks. Well, it seems to have work to an extent, LoL. People who are trying to lose fat, do not really even read my reply / comments. I can tell by their responses... This is too funny!!! You all know what today's cliche / lesson is or can guess.
Don't Judge a Book by Its Cover.​
Just because I look fat in my avatar does not mean that I do not know what I am talking about in term of fat lost... Wait, I really don't... Okay, just because I look fit now does not mean that I know what I am talking about, the carb cycling is making me nuts.
 
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