It seems like a journal is the in thing to do here on IM so I'll give it a
shot. I don't know if anyone will be interested in some old guy's wimpy
workouts
but I'll give it a shot, and I could sure use the feedback. Here's some background first:
I've been working out for 22 years 3-4 days a week with no more than a
week off at a time. Thought I knew what I was doing but hardly ever changed the workout. Watched what I ate but I knew little about nutrition. It kept me basically in shape. My epiphany came when I saw some pix from a vacation to Punta Cana. To me it didn't even look like I went to a gym. That was about a year ago and I've been on a rampage ever since.
A bulk put me 15 pounds heavier and at about 20%bf. I just finished a cut which brought me down to around 14%bf. It's time to put some meat on these bones before I go any lower.
I'll be doing the basic P/RR/S which is nothing new around here, but it's new to me. Diet was modeled after DP/W8lifter's Bulking with slow burners. I don't think this is really a bulk since I'm planning on going slow, and doing mini cuts along the way to keep bf from getting too high and to avoid the plateaus during longer cuts. I have no desire to compete so there's no need for something as drastic as putting on 40lbs during a bulk. Long term goal for now is 180 @ 10%bf, but hey, anything is possible.
Stats: *sigh*
age 41
weight 160
bf 13%
Height 5'10"
I'm at work so I don't have measurements with me. I'll post them later.
Here's the basic diet:
Meal #1:
Protein pancake =
1 cup oats
5 egg whites
1 whole egg
2 Tbsp nonfat, unsweetened yogurt
served with .25 C unsweetened applesauce
Meal #2:
2 scoops PP
1 tbsp heavy cream
1 piece fruit
2 fish
Meal #3:
6 oz meat
sweet potato or 1 C. brown rice
1 C. veggies
Meal #4 = PWO shake:
2 scoops PP
1 tsp creatine
.5 C. maltodextrin
1 pouch unsweetened koolaid
Meal 5:
6 oz meat
1 C. veggies
1 C. brown rice/Sweet potato
2 fish
Meal 6:
6 oz meat
1 C. veggies
1 C. brown rice/sweet potato
2 fish
Meal 7 on a WO day:
1 C. cottage cheese
1 piece fruit
1 C. brown rice
1 Tbsp Flax
or
Meal 7 non WO day:
1 C. cottage cheese
1 Tbsp Natty PB
1 Tbsp flax
Supps are just PP, creatine, fish, flax, and a multivitamin. No PHs
for me, my prostate would turn into a grapefruit.
This is actually my third week so far. I was maintaining at 2,200 cals although that was at the end of a cut, and I'm sure that my metabolism was depressed. Heck a 12 week cut would depress anybody. Raised the cals to 3,000 and didn't gain an ounce the first week. Raised again to 3,300 cals the second week, and didn't gain an ounce again, but I think bf has dropped to 13% or 13something%. Recomp wasn't the original goal but I'll take it. I'll post today's Wo and meals later. If you've gotten this far your attention span is longer than mine.
Thanks for stopping by.
shot. I don't know if anyone will be interested in some old guy's wimpy
workouts
but I'll give it a shot, and I could sure use the feedback. Here's some background first: I've been working out for 22 years 3-4 days a week with no more than a
week off at a time. Thought I knew what I was doing but hardly ever changed the workout. Watched what I ate but I knew little about nutrition. It kept me basically in shape. My epiphany came when I saw some pix from a vacation to Punta Cana. To me it didn't even look like I went to a gym. That was about a year ago and I've been on a rampage ever since.
A bulk put me 15 pounds heavier and at about 20%bf. I just finished a cut which brought me down to around 14%bf. It's time to put some meat on these bones before I go any lower. I'll be doing the basic P/RR/S which is nothing new around here, but it's new to me. Diet was modeled after DP/W8lifter's Bulking with slow burners. I don't think this is really a bulk since I'm planning on going slow, and doing mini cuts along the way to keep bf from getting too high and to avoid the plateaus during longer cuts. I have no desire to compete so there's no need for something as drastic as putting on 40lbs during a bulk. Long term goal for now is 180 @ 10%bf, but hey, anything is possible.
Stats: *sigh*
age 41
weight 160
bf 13%
Height 5'10"
I'm at work so I don't have measurements with me. I'll post them later.
Here's the basic diet:
Meal #1:
Protein pancake =
1 cup oats
5 egg whites
1 whole egg
2 Tbsp nonfat, unsweetened yogurt
served with .25 C unsweetened applesauce
Meal #2:
2 scoops PP
1 tbsp heavy cream
1 piece fruit
2 fish
Meal #3:
6 oz meat
sweet potato or 1 C. brown rice
1 C. veggies
Meal #4 = PWO shake:
2 scoops PP
1 tsp creatine
.5 C. maltodextrin
1 pouch unsweetened koolaid
Meal 5:
6 oz meat
1 C. veggies
1 C. brown rice/Sweet potato
2 fish
Meal 6:
6 oz meat
1 C. veggies
1 C. brown rice/sweet potato
2 fish
Meal 7 on a WO day:
1 C. cottage cheese
1 piece fruit
1 C. brown rice
1 Tbsp Flax
or
Meal 7 non WO day:
1 C. cottage cheese
1 Tbsp Natty PB
1 Tbsp flax
Supps are just PP, creatine, fish, flax, and a multivitamin. No PHs
for me, my prostate would turn into a grapefruit.
This is actually my third week so far. I was maintaining at 2,200 cals although that was at the end of a cut, and I'm sure that my metabolism was depressed. Heck a 12 week cut would depress anybody. Raised the cals to 3,000 and didn't gain an ounce the first week. Raised again to 3,300 cals the second week, and didn't gain an ounce again, but I think bf has dropped to 13% or 13something%. Recomp wasn't the original goal but I'll take it. I'll post today's Wo and meals later. If you've gotten this far your attention span is longer than mine.
Thanks for stopping by.
Hopefully it's a pound of what I want it to be.
Something just isn't right here. Either my scale is lying to me or my measurement taking sucks, or maybe both. It can't be right but here's what I'm coming up with: