Bring on the Funk

**P-funk** · 04-27-2003, 06:14 PM

hmm, i didn't even think about that......good lookin' out.

DaMayor · 04-28-2003, 09:01 AM

Quote:

Originally posted by P-funk
Well, I am a personal trainer. Now training people has never been my problem but I suck at the business aspect of it

......Things just never seem to work out for me....

Okay, enough of my ranting (before I go in depth into my complete disgust with people and society and the world)

Sorry for the rant............

I can understand your frustration with the "self promotion" thing. Here in the land of the "Good Ol' Boy System", we see entirely too much emphasis put on how one looks, who one 'knows', and how prepared and polished one's B.S. package is.
Unfortunately, we all, at least to some degree, have to promote ourselves if working with the public. You just need to figure out your approach. No big deal. You love weight training, right? Okay, sell that . I've always been able to sense your dedication and enthusiasm through your writings here @ IM.....you don't seem to have a problem communicating, you're knowledgeable, and relatively mature for a guy your age....take advantage of these good qualities. No Big Deal....
If you can convey, or share , your love of training with these perspective clients....enthusiasm is contagious, y'know. Just be yourself,man! Now, you still have to polish up a few things, but you don't have to sell your soul to develop a clientele base....match the hatch, if you will. That is, fit within the 'class' of each individual client. Okay, enough for DaMayor......just share with the people, P! Give 'em a freebie, preach the benefits.
You're too young to be tainted by the system,man. You got it! ...So just do it!

**Jodi** · 04-28-2003, 09:13 AM

Nice Pep Talk DaMayor!!!!!!!!!!!!

DaMayor · 04-28-2003, 09:35 AM

Quote:

Originally posted by Jodi

Nice Pep Talk DaMayor!!!!!!!!!!!!

I owed him a couple.

**P-funk** · 04-28-2003, 08:06 PM

Thanks for the kind words DM. They are much appreciated

.
I had a client today (I gave her a free training session). She is a marathon runner that wanted to work on her lower back and core stability becuase her lower back in always sore (probably from running 10miles a day on pavement). So I gave her this killer core stabalization workout and at the end she said "wow, that was amazing. I have never had a workout like that. If I was going to train with a trainer I would train with you but I have no money I recently had to drop out of law school because of my lack of funds

. I felt really bad for her. But on the plus side my manager gave me a regular client

. So that is cool. I also have a client tomorrow morning, hopefully I can bring him on as a regular paying client (the worst part is at the end of the session when I discuss rates with them

). I also trained this women today that is trying out the gym for a week before she decides if she wants to join. She has dislocated knees and they tend to pop out of the joint. She said she doesn;t know what to do to excercise her lower extremity. I gave her a workout ands she said "oh my god, I never thought I would be able to do stuff like this. My knees feel great too, this is awsome." See, the training isn;t the problem, asking for the $$$ is. But hopefully I can pick up some regular clients (I was always getting in trouble at the gym I worked at before this one for giving out to much free information. Is there anything wrong with being a nice guy??).

Okay, thanks for the great replys everyone. I really think the world of you guys

.

Here is my new split (it is about that time to mix it up)
I am doing a 2 on, one off, 3 on, one off.

mon-chest/bis
tues-back/tris/abs
wed-off
thurs-delts/traps/forearms
fri-legs
sat-chest/bis
sun-off
then it picks up were it left off
mon-back/tris/abs
tues/delts
etc......4 week to complete the cycle then a new split.

bench press (tried a really wide grip today so my weight is crap...*note to self. never use a wide grip again, it sucks)
185x10
205x4+1
205x3

transverse/sagital plave dumbell presses (this is alternating presses btw. to planes of motion. Do a regular dumbell press then as you are coming down rotate your hands to a neutral grip. Then press a neutral grip press and as you are coming down rotate back to a normal(pronated)grip...these are killer)
60x13
70x7
70x6

incline flyes
50x12
50x8

mid cable crossover
60x12
dropset
50x14, 30x12

bis

barbell curls
85x9
70x10
65x8

reverse grip cambered bar curls
40x15
50x8
50x8

cable curl (dropset)
80x15, 50x8

My chest and arms got an awsome pump. I look a lot bigger and am getting pretty cut after only one week of cutting. My veins were huge today.

I am thinking about continuing my cut with out going low carbs and instead doing a 24hr re-feed once a week. I am tired of low carbs but I just can;t decide if I want to change or not. My meals today are the same as last weeks.

peace,
Patrick

DaMayor · 04-28-2003, 08:26 PM

Hey man, just let your self off of the hook for a minute. Sounds like you're psyching yourself out somewhat. Just take the time to sit down and go through some typical client stereotypes....develop an approach for the various demographics....age, sex, income...etc.
In order to be successful, you have to emulate those who are already successful....might not be a bad idea to drop GoPro or DP a line....shouldn't be a conflict of interests.

**P-funk** · 04-29-2003, 04:13 PM

I am great at psyching myself out

. Thanks for the advice DM.

4/29-back/tris/abs

This is the first time in a long time that I have used a split which pairs muscle groups . I find it exhausting to hit the second muscle group (in this case tri's) after pounding out the first muscle group, even though I am lower/adjusting my volume accordingly. Oh well, after the 4 week cycle is complete I'll see how I feel at the end of it all

Close grip pull ups
bw+5x10 (really easy, need more weight)
bw+15x11
bw+25x7

one arm dumbell row
90x9
90x8
80x8

superset
a. wide grip seated cable row (palms facing down)
b. wide grip lat pull down
1a. 110x12
1b. 150x5
2a. 130x9
2b. 130x6
3a. 130x10
3b. 110x8
4a. 130x8
4b. 100x8

deadlifts
225x7
205x6
(this exercise always scares the shit out of me)

skull crushers
90x9
90x8
90x7

tricep press down
80x8
60x10 (form was strict as hell....no cheating)
60x10
60x10

overhead reverse grip cambered bar extensions
40x15
40x15

Body weight today was 157lbs. Looking a lot leaner already. Tomorrow night is another carb up (I carb up every third and fourht day. IE every sunday and wed. night). I'll keep it clean this time. Probably 1.5-2c oatmeal, 1 banana, and 1 apple. My back looked really big today and I have some new cuts and peaks and valleys starting to show back there that I didn't have before. I am pretty psyched to finish this cut up and see how I look.

**P-funk** · 04-30-2003, 01:08 PM

Okay, today is a non training day however I have something to report about my body and my mind.

I believe, although not diagnised, I suffer from body dysmorphia. I hate the idea of bulking because I can't stand adding any fat but I also look and feel fat when I actually may not be. Even though when I give my body analysis at the end of the week I say that I am STARTING to get cut and look veiny I think that is only in my head. What the real problem is is that I am already cut and I see mysef as still having fat to lose so I end up cuttin glinger than I need to and I even end up ruining my bulking phase becuase of fear of consuming to many calories and adding fat (i mean really, I was eating 2500cals and still hungry and needing to refeed and that was while bulking. Somehting isn;t right with that picture). So what is my point you ask? I am officially taking myself off of my cut today and slowly raising my cals up and adding more carbs ("f" this low carb b.s.) after the scary I had today. I was at work in a room with a couple of new personal trainers as our manager was talking about taking peoples body fat% with the calipers. He needed a volunteer to do the skin folds on and no one seemed confindent enough to jump up infront of everyone and take their shirts off. In the room was a freind of mine, also a personal trainer at the club, who holds a master degree in nutritional science and biology (he is extremly knowladgable and runs his own nutrition company as well as doing some training). He recently moved back to NYC after living in L.A. for a number of years were he was a trainer and also trained and did nutrition for a number of NPC pro bodybuilding competitors. As of late we have been discussing me competing etc. So he is taking on the difficult task of trying to help me bulk up right now. He knows that I am on a mini cut and he constently tells me that I am really lean already and don't need to cut anymore because I amy be or am going to be catabolic. Anyway, he knows that I am not embarrased to take my shirt off infront of a room full of people so he volunteered me to have my bf% taken becuase he needed to get the reading so that we can talk about the next phase of my diet. So I go up there. Now in my messed up head I look in the mirror and feel that I am fat and gross after bulking for three weeks (keeping in mind that I feel that over 10%bf for a male looks fat). So my manager starts doing the skin folds and demonstrating how to do them for everyone. (I know these things can be a little off however my manager calibrated the machine himself and is extremly knowledgable). So he gets doen I am like here it comes like 16%. But what he said scared the shit out of me. He said "Okay pat you are 5.8% bf". My first reaction was like noway that is wrong!!!! But it wasn;t wrong. My friend was sitting infront of me with this huge smile on his face saying "see I told you so, quit cutting now and start eating, you are going to b catabolic if you aren't already. You can't cut for to more weeks!!!!"

I still don't feel right though. I still think I look fat????

Anyway I am off my diet and I am eating clean healthy carbs/calories. I am also going to eat organic whole grain bread and cereal. I bought a box of fiber one and a box on Uncle Sam cereal. Uncle Sam is probably the best cereal you can eat. It is certified low glycemic by the glcemic reaserch institute. Each serving has 2000mg of Omega 3. It is basically whole wheat kernels and flax seeds. It has 38 total grams of carbs, 10 of which are fiber and less than zero are sugar. This stuff is unprocessed and a really healthy source of carbs. I will have skim milk with my cereal. I am not concerned about the sugar in skim becuase with all that fiber and flax and becuase I will also have lots of eggwhites (protein) to round out the meal the GI is bull shit. I just don;'t want my saturated fat to come from milk, I'd rather get it from red meat, cottage chesse, cheese etc.....so the milk is fat free.

I am going to start at 2100kals per day (breakdown is around 40%p, 50%c, 10%f) and slowly raise the cals and hopefully I don;t add to much fat to my already bloated and fat body (as far as I can see at least, aparantly no one else sees it).

PS.....tonigh is carb up .....I have 2c oatmeal, 1 apple, 1 small banana and a couple pieces of dried pinapple.

peace,
Patrick

Pepper · 04-30-2003, 02:27 PM

P-funk, I have found it IMPOSSIBLE to judge my level of fatness objectively. It is simply too easy for you to be impacted by your bias. My bias was that I was not as fat as I really was. It was not until the unbiased friend said something that got me thinking.

I think you should find a friend you trust and use their eyes. Sounds like you have one of those already.

If you BF% is anywhere near that low you should get off of that cut. Good decision.

No Jelly Beans?

DaMayor · 05-01-2003, 12:04 PM

Hey man...relax. I think that you are just so intensely focused on your goal to get big, and yet remain lean, that you've just gotten a little bent out of shape. I seriously doubt that you have any clinical psychological conditions. Pat, you're what, 23? Dude, there's no rush. Like I said before....let yourself off of the hook a bit. If you are truly concerned about dysmorphia, then talk to somebody who has been in the game for a while. .....Do whatever makes you comfortable. Hang in, my man!

**P-funk** · 05-01-2003, 03:06 PM

Quote:

No Jelly Beans?

lol....naw, no jelly beans this time. Gotta keep it clean so that i can make some solid gains. (I wish though

)

Quote:

Hey man...relax. I think that you are just so intensely focused on your goal to get big, and yet remain lean, that you've just gotten a little bent out of shape. I seriously doubt that you have any clinical psychological conditions. Pat, you're what, 23? Dude, there's no rush. Like I said before....let yourself off of the hook a bit. If you are truly concerned about dysmorphia, then talk to somebody who has been in the game for a while. .....Do whatever makes you comfortable. Hang in, my man!

I know what you mean man. I am just incredibly anal about my diet, training and body composition (if you couldn't tell already). I think part of the problem was that I was gaining weight during my bulk. My arms and chest were getting bigger (but my waist size hadn;t changed a bit) so I just assumed that I had to be gaining some fat in there. So I got paranoid and started cutting. I think I may have actually gained lean muscles since my body weight is higher but my bf% is relativley the same as well as my waist size. At any rate I am bumping my cals up and my carbs back up to some normal level slowly over the next 2 weeks. Today I feel really good after eating normal amounts of carbs.

thanks guys.

**P-funk** · 05-01-2003, 03:47 PM

5/1 delts and traps

dumbell press (seated
65x10
70x5
70x5

dumbell rear delts lying face down on incline bench
25x9
20x12

lateral raises
25x11
25x8
drop set
25x8, 20x7, 10x6

dumbell shrugs
100x16
100x14
100x12

behind back cable lateral raises
10x10
10x10
10x8

diet today

m1
1c. uncle sam cereal
1c. skim milk
5 egg whites

m2
6oz chicken breast
steamed broccoli
6oz sweetpotato
1tsp. flax

m3
1 can albacore tuna
1 tbsp olive oil
1 tbsp cider vinegar
steamed broccoli

m4 (post w/o)
2 scoops optimum whey
1/2c oatmeal

m5
1 can abacore tuna
1tsp mayo
1 tbsp cider vinegar
2 pieces organic whole bread

m6
1.5c cottage cheese

totals (not counting fiber)
2066.5 cals
243.5 protein
134.5 carbs
55.5 fat

cals up a bit (will get higher), carbs a a lot

.mmmmmmm carbs

50%p, 25%c, 25%f......ahh, a much happier ratio. Can and will bring carbs up a bit more and lower fat and protein intake slightly.

**Jodi** · 05-02-2003, 04:48 AM

Quote:

I believe, although not diagnised, I suffer from body dysmorphia

I'm pretty sure I do to. Last year I was approx. 13-14% (maintaining) and DP even saw pics and said the same thing but I still felt like I was fat. So I know exactly what you mean

Quote:

as far as I can see at least, aparantly no one else sees it

Well lets see some new pics and let me...........err................us make the judgement.

DaMayor · 05-02-2003, 07:25 AM

Careful Pat! She's a MULTI!

**Jodi** · 05-02-2003, 07:37 AM

Stop spreading rumors like that

DaMayor · 05-02-2003, 07:57 AM

I would never do such a thing!

**P-funk** · 05-02-2003, 03:25 PM

Quote:

Well lets see some new pics and let me...........err................us make the judgement.

Watch it over there or I'll tell fitfreak

Quote:

Careful Pat! She's a MULTI!

Dm, always causing trouble

**Jodi** · 05-02-2003, 07:44 PM

What

I was simply saying I could evaluate your progress if you would like

**P-funk** · 05-02-2003, 08:22 PM

I will defenitly post some new pics but not yet. It is not time. I am trying to get bigger and thinking about maybe doing a show some time over the winter or next january or febuary, depending on how much size I can gain. When I go to a pre-contest diet I will be sure to post some shots at the begining and the end for you.

5/2 legs

short and sweet......the intensity sucked on this workout. I have been up since 3am so I was really tired. Plus I am using lower weight on squats becuase I really want to work on getting down deep and getting my flexibility better. So I can't squat as much as I was before. I hate how when ever you change something, even one small thing, it is like starting over. It is for the best though. It should really help my quad sweep and thickness out.

3min. bike to warm up

squats
205x11
225x5
205x8
185x10
185x11
185x8
135x12
135x12
135x10
135x10

Stiff leg deads
135x12
185x8
205x6
205x5
135x8

single leg leg press (th number listed represents the plate that is on each side of the sled)

25x11 (with each leg)
25x10
25x10

standing calve raises
160x16
200x10
200x10
200x9

I was to tired to really focu on this workout properly

diet today

m1
1c fiber one
apple
3/4c skim milk
1 whole egg
3 eggwhites

m2
6oz chicken breast
6oz sweetpotato
steamed broccoli
1tsp flax

m3
1 can albacore
steamed broccoli
1 tsp flax
1 tbsp cider vinegar
2 slices organic whole grain bread

m4
1 can chunk light tuna
1 whol egg
2 egg whites
1 grapefruit

m5(post workout)
2 scoops optimum protein
1/2c oatmeal

m6
1.5c cottage cheese

totals (not counting fiber)
2144.5 cals
245.5 protein
168 carbs
45.25 fat

50%p, 30%c, 20%f

Also becuase I was up for so long today I had sometime in between two of my meals to fit in a mini snack so that everything got paced out. I had a small bag of unsalted peanuts which bumps my cals up to about the mid to high 2400s so that is pretty good except for the fact that I think I still need more cals becuase i am still hungry as hell

.

**P-funk** · 05-04-2003, 09:14 AM

5/2 chest/bis/abs

Incline dumnell press
75x13 (oops to many reps.....hate it when that happens

)
85x8
90x6

Dumbell flyes
55x10
55x8
55x10 (more reps this set than the second set? My friend I was training with was yelling and really got me fired up so I was able to push past "failure"

)

Superset
a. peck deck
b. neutral grip machine press
1a. 165x7
1b. 110x8
2a. 120x10
2b. 80x11

bi's

cambered bar curls
70x12
80x8
70x12

superset
a. cambered bar curls
b. hammer curls (dropsets)
1a. 50x20
1b. 30x3, 20x6
2a. 70x12
2b. 30x2,20x8
3a. 90x9
3b. 30x4, 20x13

throwing medecine ball crunches 3sets
superset (3 sets)
a. weighted crunches
b. hanging legs raises

During this workout I had the best pump I have ever had!!! I was working on my posing and my veins and cuts were looking better than ever.....not to mention bigger. I weighed in at a very dry 156lbs this morning which is goos considering all the carbs I have been eating. My size and strength has shot up this week and I feel awsome. Calories wise I am hitting about 2500cals a day (still hungry though

). I am going to keep on raising the cals up and monitoring my weight. I feel really good so far.

DaMayor · 05-05-2003, 12:21 PM

I'd be careful Pat. Now since you're old and all, that metabolism is bound to give up the ghost.

Sounds like you're making progress! Great work, man!

**P-funk** · 05-05-2003, 04:57 PM

Quote:

I'd be careful Pat. Now since you're old and all, that metabolism is bound to give up the ghost.

I know man....I am waiting to just blow up and stay there forever.

Quote:

Sounds like you're making progress! Great work, man!

Thanks. I'm trying.

5/4 back/tris

This morning I weighed in at 159lbs. Hopefully I will hit 160 by the end of this week. That would mean that I have gained about 10lbs in just under 10 weeks!!!!!

I just have to get over the fact that I am going to start putting on a little bit of fat. I need to get some good size on me so I can look good for my show. I hope I can get up to 190lbs and keep my bf% at or a little below 10%. But realistically it may balloon up to 12%

. This moringin I had some really good morning cuts and got a great pump and looked bigger. I feel good right now and haev lots of energy in the gym, plus my strength is really starting to go up with the addition of the extra carbs in my diet.

Wide grip puill ups
bwx8
bwx8
bw+5x6
bw+5x6

(the strength gain here is that I am doing the same amount of wide grip pull ups (I am much weaker on these than chins or close grip), and even adding 5lbs, and I am alomost 10lbs heavier.

Close grip T-bar rows
115x8
125x7
125x7
115x8

Superset
a. hammer strength seated rows (pronated grip)
b. hammer strength lat pull down
1a. 70x12
1b. 70x70
2a. 80x7
2b. 70x6
3a. 80x8
3b. 70x6

back extensions
130x12
150x8
150x8

2 sets of stability ball cobras

tris

smith machine close grip bench press (weight doesn't include the bar)
110x9
130x6
130x6
140x5

Reverse grip pressdown
60x11
60x10
50x10

burnout set
rope press downs
40x8, 20x9

some crunches for abs

food

I worked out first thing in the morning today so meal one wasn't until 30min after my post workout whey. I drank the whey with out carbs or fat today after my workout becuase i when home and prepared my next meal since I was behind schedule a bit.

pre workout
1 scoop optimum whey
1tsp flax

post workout
1scoop whey

m1(1/2hr later)
1c. fiber one
3/4c skim milk
3 strawberries
1 whole egg
6 egg whites

m2
6oz chicken breast
4oz sweetpotato
2tsp olive oil
steamed broccoli

04-27-2003, 06:14 PM	#121
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	hmm, i didn't even think about that......good lookin' out.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-28-2003, 09:13 AM	#123
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Nice Pep Talk DaMayor!!!!!!!!!!!!
	Essence EFA

04-28-2003, 08:06 PM	#125
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Thanks for the kind words DM. They are much appreciated . I had a client today (I gave her a free training session). She is a marathon runner that wanted to work on her lower back and core stability becuase her lower back in always sore (probably from running 10miles a day on pavement). So I gave her this killer core stabalization workout and at the end she said "wow, that was amazing. I have never had a workout like that. If I was going to train with a trainer I would train with you but I have no money I recently had to drop out of law school because of my lack of funds . I felt really bad for her. But on the plus side my manager gave me a regular client . So that is cool. I also have a client tomorrow morning, hopefully I can bring him on as a regular paying client (the worst part is at the end of the session when I discuss rates with them ). I also trained this women today that is trying out the gym for a week before she decides if she wants to join. She has dislocated knees and they tend to pop out of the joint. She said she doesn;t know what to do to excercise her lower extremity. I gave her a workout ands she said "oh my god, I never thought I would be able to do stuff like this. My knees feel great too, this is awsome." See, the training isn;t the problem, asking for the $$$ is. But hopefully I can pick up some regular clients (I was always getting in trouble at the gym I worked at before this one for giving out to much free information. Is there anything wrong with being a nice guy??). Okay, thanks for the great replys everyone. I really think the world of you guys . Here is my new split (it is about that time to mix it up) I am doing a 2 on, one off, 3 on, one off. mon-chest/bis tues-back/tris/abs wed-off thurs-delts/traps/forearms fri-legs sat-chest/bis sun-off then it picks up were it left off mon-back/tris/abs tues/delts etc......4 week to complete the cycle then a new split. bench press (tried a really wide grip today so my weight is crap...*note to self. never use a wide grip again, it sucks) 185x10 205x4+1 205x3 transverse/sagital plave dumbell presses (this is alternating presses btw. to planes of motion. Do a regular dumbell press then as you are coming down rotate your hands to a neutral grip. Then press a neutral grip press and as you are coming down rotate back to a normal(pronated)grip...these are killer) 60x13 70x7 70x6 incline flyes 50x12 50x8 mid cable crossover 60x12 dropset 50x14, 30x12 bis barbell curls 85x9 70x10 65x8 reverse grip cambered bar curls 40x15 50x8 50x8 cable curl (dropset) 80x15, 50x8 My chest and arms got an awsome pump. I look a lot bigger and am getting pretty cut after only one week of cutting. My veins were huge today. I am thinking about continuing my cut with out going low carbs and instead doing a 24hr re-feed once a week. I am tired of low carbs but I just can;t decide if I want to change or not. My meals today are the same as last weeks. peace, Patrick
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-29-2003, 04:13 PM	#127
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	I am great at psyching myself out . Thanks for the advice DM. 4/29-back/tris/abs This is the first time in a long time that I have used a split which pairs muscle groups . I find it exhausting to hit the second muscle group (in this case tri's) after pounding out the first muscle group, even though I am lower/adjusting my volume accordingly. Oh well, after the 4 week cycle is complete I'll see how I feel at the end of it all Close grip pull ups bw+5x10 (really easy, need more weight) bw+15x11 bw+25x7 one arm dumbell row 90x9 90x8 80x8 superset a. wide grip seated cable row (palms facing down) b. wide grip lat pull down 1a. 110x12 1b. 150x5 2a. 130x9 2b. 130x6 3a. 130x10 3b. 110x8 4a. 130x8 4b. 100x8 deadlifts 225x7 205x6 (this exercise always scares the shit out of me) skull crushers 90x9 90x8 90x7 tricep press down 80x8 60x10 (form was strict as hell....no cheating) 60x10 60x10 overhead reverse grip cambered bar extensions 40x15 40x15 Body weight today was 157lbs. Looking a lot leaner already. Tomorrow night is another carb up (I carb up every third and fourht day. IE every sunday and wed. night). I'll keep it clean this time. Probably 1.5-2c oatmeal, 1 banana, and 1 apple. My back looked really big today and I have some new cuts and peaks and valleys starting to show back there that I didn't have before. I am pretty psyched to finish this cut up and see how I look.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-30-2003, 01:08 PM	#128
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Okay, today is a non training day however I have something to report about my body and my mind. I believe, although not diagnised, I suffer from body dysmorphia. I hate the idea of bulking because I can't stand adding any fat but I also look and feel fat when I actually may not be. Even though when I give my body analysis at the end of the week I say that I am STARTING to get cut and look veiny I think that is only in my head. What the real problem is is that I am already cut and I see mysef as still having fat to lose so I end up cuttin glinger than I need to and I even end up ruining my bulking phase becuase of fear of consuming to many calories and adding fat (i mean really, I was eating 2500cals and still hungry and needing to refeed and that was while bulking. Somehting isn;t right with that picture). So what is my point you ask? I am officially taking myself off of my cut today and slowly raising my cals up and adding more carbs ("f" this low carb b.s.) after the scary I had today. I was at work in a room with a couple of new personal trainers as our manager was talking about taking peoples body fat% with the calipers. He needed a volunteer to do the skin folds on and no one seemed confindent enough to jump up infront of everyone and take their shirts off. In the room was a freind of mine, also a personal trainer at the club, who holds a master degree in nutritional science and biology (he is extremly knowladgable and runs his own nutrition company as well as doing some training). He recently moved back to NYC after living in L.A. for a number of years were he was a trainer and also trained and did nutrition for a number of NPC pro bodybuilding competitors. As of late we have been discussing me competing etc. So he is taking on the difficult task of trying to help me bulk up right now. He knows that I am on a mini cut and he constently tells me that I am really lean already and don't need to cut anymore because I amy be or am going to be catabolic. Anyway, he knows that I am not embarrased to take my shirt off infront of a room full of people so he volunteered me to have my bf% taken becuase he needed to get the reading so that we can talk about the next phase of my diet. So I go up there. Now in my messed up head I look in the mirror and feel that I am fat and gross after bulking for three weeks (keeping in mind that I feel that over 10%bf for a male looks fat). So my manager starts doing the skin folds and demonstrating how to do them for everyone. (I know these things can be a little off however my manager calibrated the machine himself and is extremly knowledgable). So he gets doen I am like here it comes like 16%. But what he said scared the shit out of me. He said "Okay pat you are 5.8% bf". My first reaction was like noway that is wrong!!!! But it wasn;t wrong. My friend was sitting infront of me with this huge smile on his face saying "see I told you so, quit cutting now and start eating, you are going to b catabolic if you aren't already. You can't cut for to more weeks!!!!" I still don't feel right though. I still think I look fat???? Anyway I am off my diet and I am eating clean healthy carbs/calories. I am also going to eat organic whole grain bread and cereal. I bought a box of fiber one and a box on Uncle Sam cereal. Uncle Sam is probably the best cereal you can eat. It is certified low glycemic by the glcemic reaserch institute. Each serving has 2000mg of Omega 3. It is basically whole wheat kernels and flax seeds. It has 38 total grams of carbs, 10 of which are fiber and less than zero are sugar. This stuff is unprocessed and a really healthy source of carbs. I will have skim milk with my cereal. I am not concerned about the sugar in skim becuase with all that fiber and flax and becuase I will also have lots of eggwhites (protein) to round out the meal the GI is bull shit. I just don;'t want my saturated fat to come from milk, I'd rather get it from red meat, cottage chesse, cheese etc.....so the milk is fat free. I am going to start at 2100kals per day (breakdown is around 40%p, 50%c, 10%f) and slowly raise the cals and hopefully I don;t add to much fat to my already bloated and fat body (as far as I can see at least, aparantly no one else sees it). PS.....tonigh is carb up .....I have 2c oatmeal, 1 apple, 1 small banana and a couple pieces of dried pinapple. peace, Patrick
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-28-2003, 08:26 PM	#126
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,144	Hey man, just let your self off of the hook for a minute. Sounds like you're psyching yourself out somewhat. Just take the time to sit down and go through some typical client stereotypes....develop an approach for the various demographics....age, sex, income...etc. In order to be successful, you have to emulate those who are already successful....might not be a bad idea to drop GoPro or DP a line....shouldn't be a conflict of interests.

04-30-2003, 02:27 PM	#129
Pepper Senior Member Elite Member Join Date: Dec 2002 Posts: 4,539	P-funk, I have found it IMPOSSIBLE to judge my level of fatness objectively. It is simply too easy for you to be impacted by your bias. My bias was that I was not as fat as I really was. It was not until the unbiased friend said something that got me thinking. I think you should find a friend you trust and use their eyes. Sounds like you have one of those already. If you BF% is anywhere near that low you should get off of that cut. Good decision. No Jelly Beans?
	My Carb Cycling Progress - you can't hide from the numbers.

05-01-2003, 12:04 PM	#130
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,144	Hey man...relax. I think that you are just so intensely focused on your goal to get big, and yet remain lean, that you've just gotten a little bent out of shape. I seriously doubt that you have any clinical psychological conditions. Pat, you're what, 23? Dude, there's no rush. Like I said before....let yourself off of the hook a bit. If you are truly concerned about dysmorphia, then talk to somebody who has been in the game for a while. .....Do whatever makes you comfortable. Hang in, my man!

05-01-2003, 03:47 PM	#132
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	5/1 delts and traps dumbell press (seated 65x10 70x5 70x5 dumbell rear delts lying face down on incline bench 25x9 20x12 lateral raises 25x11 25x8 drop set 25x8, 20x7, 10x6 dumbell shrugs 100x16 100x14 100x12 behind back cable lateral raises 10x10 10x10 10x8 diet today m1 1c. uncle sam cereal 1c. skim milk 5 egg whites m2 6oz chicken breast steamed broccoli 6oz sweetpotato 1tsp. flax m3 1 can albacore tuna 1 tbsp olive oil 1 tbsp cider vinegar steamed broccoli m4 (post w/o) 2 scoops optimum whey 1/2c oatmeal m5 1 can abacore tuna 1tsp mayo 1 tbsp cider vinegar 2 pieces organic whole bread m6 1.5c cottage cheese totals (not counting fiber) 2066.5 cals 243.5 protein 134.5 carbs 55.5 fat cals up a bit (will get higher), carbs a a lot .mmmmmmm carbs 50%p, 25%c, 25%f......ahh, a much happier ratio. Can and will bring carbs up a bit more and lower fat and protein intake slightly.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-02-2003, 07:25 AM	#134
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,144	Careful Pat! She's a MULTI!

05-02-2003, 07:37 AM	#135
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Stop spreading rumors like that
	Essence EFA

05-02-2003, 07:57 AM	#136
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,144	I would never do such a thing!

05-02-2003, 07:44 PM	#138
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	What I was simply saying I could evaluate your progress if you would like
	Essence EFA

05-02-2003, 08:22 PM	#139
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	I will defenitly post some new pics but not yet. It is not time. I am trying to get bigger and thinking about maybe doing a show some time over the winter or next january or febuary, depending on how much size I can gain. When I go to a pre-contest diet I will be sure to post some shots at the begining and the end for you. 5/2 legs short and sweet......the intensity sucked on this workout. I have been up since 3am so I was really tired. Plus I am using lower weight on squats becuase I really want to work on getting down deep and getting my flexibility better. So I can't squat as much as I was before. I hate how when ever you change something, even one small thing, it is like starting over. It is for the best though. It should really help my quad sweep and thickness out. 3min. bike to warm up squats 205x11 225x5 205x8 185x10 185x11 185x8 135x12 135x12 135x10 135x10 Stiff leg deads 135x12 185x8 205x6 205x5 135x8 single leg leg press (th number listed represents the plate that is on each side of the sled) 25x11 (with each leg) 25x10 25x10 standing calve raises 160x16 200x10 200x10 200x9 I was to tired to really focu on this workout properly diet today m1 1c fiber one apple 3/4c skim milk 1 whole egg 3 eggwhites m2 6oz chicken breast 6oz sweetpotato steamed broccoli 1tsp flax m3 1 can albacore steamed broccoli 1 tsp flax 1 tbsp cider vinegar 2 slices organic whole grain bread m4 1 can chunk light tuna 1 whol egg 2 egg whites 1 grapefruit m5(post workout) 2 scoops optimum protein 1/2c oatmeal m6 1.5c cottage cheese totals (not counting fiber) 2144.5 cals 245.5 protein 168 carbs 45.25 fat 50%p, 30%c, 20%f Also becuase I was up for so long today I had sometime in between two of my meals to fit in a mini snack so that everything got paced out. I had a small bag of unsalted peanuts which bumps my cals up to about the mid to high 2400s so that is pretty good except for the fact that I think I still need more cals becuase i am still hungry as hell .
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-04-2003, 09:14 AM	#140
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	5/2 chest/bis/abs Incline dumnell press 75x13 (oops to many reps.....hate it when that happens ) 85x8 90x6 Dumbell flyes 55x10 55x8 55x10 (more reps this set than the second set? My friend I was training with was yelling and really got me fired up so I was able to push past "failure" ) Superset a. peck deck b. neutral grip machine press 1a. 165x7 1b. 110x8 2a. 120x10 2b. 80x11 bi's cambered bar curls 70x12 80x8 70x12 superset a. cambered bar curls b. hammer curls (dropsets) 1a. 50x20 1b. 30x3, 20x6 2a. 70x12 2b. 30x2,20x8 3a. 90x9 3b. 30x4, 20x13 throwing medecine ball crunches 3sets superset (3 sets) a. weighted crunches b. hanging legs raises During this workout I had the best pump I have ever had!!! I was working on my posing and my veins and cuts were looking better than ever.....not to mention bigger. I weighed in at a very dry 156lbs this morning which is goos considering all the carbs I have been eating. My size and strength has shot up this week and I feel awsome. Calories wise I am hitting about 2500cals a day (still hungry though ). I am going to keep on raising the cals up and monitoring my weight. I feel really good so far.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-05-2003, 12:21 PM	#141
DaMayor On a Perpetual Bulk Elite Member Join Date: Jan 2003 Location: ... Posts: 6,144	I'd be careful Pat. Now since you're *old* and all, that metabolism is bound to give up the ghost. Sounds like you're making progress! Great work, man!