CHAMPIONS ONLY - Lets get to work !!!

SolidToTheCORE · 09-07-2003, 10:07 PM

yes and no. I have this weird thing going on. It will sometimes pop out (sort of) I just don't go as far down when doing bench press. I am having trouble with DB exercises. I am doing this split so I don't hit it to hard (left delt)

Friday is my Day 1 -- its nice because I get the whole gym to myself

Day 1f- Cardio am / Legs pm
Day 2s- Back
Day 3s- Cardio am / Chest pm
Day 4m- Shoulders (rehab type stuff 'bands') -
Day 5t- OFF
Day 6w- Arms
Day 7t- OFF

It may sound funny... I seriously think I am having problems on just the left side because that is where I was putting the pins in.
I am looking after it. I warm up super long and my cardio is on the Lifefitness Elipticail -- so I get some movement in my shoulders at least.

I am making some adjustments to the Eating Program --

I am droping the honey and I my be dropping the coca mix. I might go with a sugar free coffee mix....

And I am going to mix pesto in with my pasta .... I didn't realize that I can get some good EFA's that way...

I am also adding 2 Tbsp more dressing to the PM salad......

Thanks guys --- your posts are helping me feel important...feel free to post anytime NG -- JODI

SolidToTheCORE · 09-08-2003, 10:11 AM

Monday Morning --- All systems go.

I am going to train Shoulder today....(rehab exercises) It is a little sore. A little sore

hardasnails1973 · 09-08-2003, 10:36 AM

Bro I think your caloires are alittle low meaning 2000 caloires i think you may be shutting your metabolism down. Suggestion never do legs before cardio. you may want to incorporate HIT cardio on days off later on at night time to stroke your metabolism. Me being about 210 - 215 i keep my caloires around 2600-3000 and have a refeed meal about every 3,4 days as I aporach contest caloires will drop 250 a week till i start tighten up with all the cardio you are doing you may want to eat more on training days and lower caloires may be by 250-500 on days off plus remember you are doing cardio putting your body into more calorie deficit so I would be cautious od 2000 caloires thats too low for a person 200 lbs lean 2400 should be approximate bmr and then factor in ARM 1.1-1.5 depending on activity level. Some factors need to be taken in also if you are using thermogenics and also must account for thermogenise from protein consumption as well. For you a nice 50 p 30f 20c would work if calories averaging about 2750 a week with refeeds. In stead of taking dailiy intake I take my weekly average and try to keep it around 2700-3000 caloires per week. Hope this helps

naturalguy · 09-08-2003, 11:03 AM

Solid,

hardasnails might be right about the calories may be too low, only time will tell, I like to start with slightly higher calories because this gives you a point where you can drop them lower as you progress on the diet so you don't hit a sticking point. What concerns me is it sounds like you are doing an hour of cardio on an empty stomach, is that right? The problem I see with this is depending on what time your last meal of the day is, you could be going anywhere from 8-10 hours with no food and then doing an hour of cardio, I think you risk too much muscle, a small shake before (maybe a scoop of whey), I would add a little carbs, I know you probably don't agree. You have to look at cardio as not how many calories you burn during the session but how it raises your metabolism for the day.

hardasnails1973 · 09-08-2003, 11:25 AM

Well if you want to play safe may be when you get up in middle of night may be you want to consume a whey protein shake with 1 tsp of flax in order to off set any catabolism that may occur with am cardio. Whey protein prior may be converted to be used for energy but if you some some this 2 -3 hours prior it may be digested enough to present a barrier to protect an lean body mass. 2-3hours hour be optimal time frame in my opion. liek to here naturalguys opionon on this ?

naturalguy · 09-08-2003, 11:37 AM

Quote:

Originally posted by hardasnails1973
Well if you want to play safe may be when you get up in middle of night may be you want to consume a whey protein shake with 1 tsp of flax in order to off set any catabolism that may occur with am cardio. Whey protein prior may be converted to be used for energy but if you some some this 2 -3 hours prior it may be digested enough to present a barrier to protect an lean body mass. 2-3hours hour be optimal time frame in my opion. liek to here naturalguys opionon on this ?

I agree that 2-3 hours is better however I would have a problem getting up and then falling back to sleep. Yes some of the protein shake will be used for energy but I say better that then my hard earned muscle.

hardasnails1973 · 09-08-2003, 11:50 AM

Natural guy

What is your take on taking 5 grams of gltuemine or BCAAS about 30 minnutes before cardio ?

naturalguy · 09-08-2003, 12:01 PM

I am a big believer in glutamine, I do think BCAA's are very important however I don't take a separate BCAA supplement, here's why, I take VP2 (whey isolate) it is 30% BCAA's. So one scoop is 23 grams protein, that is almost 7 grams BCAA, you would have to take alot of BCAA pills for that, so it is about more bang for the buck. Plus the VP2 is absorbed super fast, it is like taking free form amino's.

So in short to answer, to prevent catabolism when you are restricting calories, the BCAA & glutamine combo is a good idea.

hardasnails1973 · 09-08-2003, 12:10 PM

I tried that VP2 stuff vanilla taste like shit !.. beverly muscle provider is 50% BCAAS content and I use their products thats porbably why there guys can gain weight on lower caloires and never loose an lean muscle mass becuase they are taking tons of BCAAS through out the day. You may want to ck into them. if you can get it at whole sale it is actually pretty cheap.. even if you use 2 scoops to 1 VP2 gives you still 53 grams of protein with close to 20 grams BCAAS. worth checking into

SolidToTheCORE · 09-08-2003, 01:14 PM

On the days that I am 2000 I sweat all day long. My BodyFat is terrible right now. This biggest reason I do 1 hour Cardio is on Monday and Sunday is for my heart. I had two heat strokes years ago and ever since my heart rate is 85+ resting.

Quote:

I think you risk too much muscle, a small shake before (maybe a scoop of whey), I would add a little carbs, I know you probably don't agree. You have to look at cardio as not how many calories you burn during the session but how it raises your metabolism for the day.

I am in a Catch 22. I don't want to lose the muscle but my HR is a major concern for me. I can't really do HIIT cardio, because my HR jumps to 85%-90% and I don't recover well (yet). So it goes like this I wake up 15 minutes later I am doing cardio at 55% (fatburning) for 30 min and then the next 30 min I am doing 75%.
And within about 15 - 20 minutes I am drinking a 800 calories shake , and a hour after that I am eating again. I take a nap and eat again ... go back in a train my legs or chest (fri or sunday)
I only do cardio maybe two more times during the week after I train and it is fatburning cardio ..... I am adding Hyderdrive 360 for postworkout. I have cut some sugar from the orginal diet, I will look at the 2000 on days off. I am only doing that Twice a week.

3600 x 2days
2600 x 3days
2000 x 2days

__________________

SolidToTheCORE · 09-08-2003, 01:27 PM

Shoulder is to sore to train today... I am going to pass it up this week and just ice it. Next week I am going to hit shoulders with Chest (on sunday) and take MON. TUES. OFF and roll back into the schedule.

naturalguy · 09-08-2003, 01:42 PM

Make sure you warm up your shoulders real well and do some rotator cuff exercises as a warm up as well. You might want to consider having someone look at the shoulder if it gets worse. Make sure to stretch your pecs well after they are warm, tight pecs put alot of strain on the rotator cuff.

SolidToTheCORE · 09-08-2003, 01:57 PM

Thanks -- I am on it. I am doing all of the above. I don't think it is too serious. I am logging it so if it continues I at least have a time record. My girl is a Physical Therapist, dude, I get this thing WORKED on --- I spend about 5 min warming up the shoulders, before back and chest, I also do 2/15 warm sets.

SolidToTheCORE · 09-08-2003, 01:58 PM

I just got done eating and I am sweating through my fuqen shirt.

y2gt · 09-09-2003, 09:10 AM

Quote:

youre fuqen joking? get outta my journal.

I've been reading thru your journal, I like your plans. Keep it up

SolidToTheCORE · 09-09-2003, 04:32 PM

HARD -- You were right about the 2000 calories... fuq that. No GO bro --- I raised it to 2800.

SolidToTheCORE · 09-09-2003, 05:05 PM

Tuesday -

Shoulder is still stiff...But good to go..

hardasnails1973 · 09-10-2003, 08:10 AM

whats up buddy

SolidToTheCORE · 09-10-2003, 11:06 AM

The calories are going up...I am feel a little drained on non-training days...Going up to 3000 calories...daily and 3800 on training days.

I am going to stop doing the cardio on an empy stomach... I feel too flat... Everything else is going great.

Today I am training arms.......FUQ YEAH !!!

SolidToTheCORE · 10-13-2003, 05:25 PM

REPORT ON THE SHOULDER -

TORN BICEPS TENDON, RIPPED COMPLETELY OFF. ITS GONE AND CHRONIC TENDONITIS IN THE STUFF THAT IS LEFT. EVERY DAY ICE, STEM AND ULTRASOUND TREATMENT.

I AM PRETTY SAD.

ponyboy · 10-14-2003, 03:54 PM

OMG...that sucks man. Sorry to hear about that. Are you going to have to have surgery to reattach it?

Rocco32 · 10-18-2003, 06:16 PM

Nice to have you back here man! Sorry about your injury, I know that sucks. I have to lay off the weights for at least 2 weeks with tendonitis. Keep in touch!

09-07-2003, 10:07 PM	#31
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	yes and no. I have this weird thing going on. It will sometimes pop out (sort of) I just don't go as far down when doing bench press. I am having trouble with DB exercises. I am doing this split so I don't hit it to hard (left delt) Friday is my Day 1 -- its nice because I get the whole gym to myself Day 1f- Cardio am / Legs pm Day 2s- Back Day 3s- Cardio am / Chest pm Day 4m- Shoulders (rehab type stuff 'bands') - Day 5t- OFF Day 6w- Arms Day 7t- OFF It may sound funny... I seriously think I am having problems on just the left side because that is where I was putting the pins in. I am looking after it. I warm up super long and my cardio is on the Lifefitness Elipticail -- so I get some movement in my shoulders at least. I am making some adjustments to the Eating Program -- I am droping the honey and I my be dropping the coca mix. I might go with a sugar free coffee mix.... And I am going to mix pesto in with my pasta .... I didn't realize that I can get some good EFA's that way... I am also adding 2 Tbsp more dressing to the PM salad...... Thanks guys --- your posts are helping me feel important...feel free to post anytime NG -- JODI
	The Time is Now.

09-08-2003, 10:11 AM	#32
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	Monday Morning --- All systems go. I am going to train Shoulder today....(rehab exercises) It is a little sore. A little sore
	The Time is Now.

09-08-2003, 10:36 AM	#33
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Bro I think your caloires are alittle low meaning 2000 caloires i think you may be shutting your metabolism down. Suggestion never do legs before cardio. you may want to incorporate HIT cardio on days off later on at night time to stroke your metabolism. Me being about 210 - 215 i keep my caloires around 2600-3000 and have a refeed meal about every 3,4 days as I aporach contest caloires will drop 250 a week till i start tighten up with all the cardio you are doing you may want to eat more on training days and lower caloires may be by 250-500 on days off plus remember you are doing cardio putting your body into more calorie deficit so I would be cautious od 2000 caloires thats too low for a person 200 lbs lean 2400 should be approximate bmr and then factor in ARM 1.1-1.5 depending on activity level. Some factors need to be taken in also if you are using thermogenics and also must account for thermogenise from protein consumption as well. For you a nice 50 p 30f 20c would work if calories averaging about 2750 a week with refeeds. In stead of taking dailiy intake I take my weekly average and try to keep it around 2700-3000 caloires per week. Hope this helps
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

09-08-2003, 11:03 AM	#34
naturalguy Registered User Join Date: Aug 2003 Location: New York Posts: 489	Solid, hardasnails might be right about the calories may be too low, only time will tell, I like to start with slightly higher calories because this gives you a point where you can drop them lower as you progress on the diet so you don't hit a sticking point. What concerns me is it sounds like you are doing an hour of cardio on an empty stomach, is that right? The problem I see with this is depending on what time your last meal of the day is, you could be going anywhere from 8-10 hours with no food and then doing an hour of cardio, I think you risk too much muscle, a small shake before (maybe a scoop of whey), I would add a little carbs, I know you probably don't agree. You have to look at cardio as not how many calories you burn during the session but how it raises your metabolism for the day.
	www.animalpak.com www.universalnutrition.com

09-08-2003, 11:25 AM	#35
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Well if you want to play safe may be when you get up in middle of night may be you want to consume a whey protein shake with 1 tsp of flax in order to off set any catabolism that may occur with am cardio. Whey protein prior may be converted to be used for energy but if you some some this 2 -3 hours prior it may be digested enough to present a barrier to protect an lean body mass. 2-3hours hour be optimal time frame in my opion. liek to here naturalguys opionon on this ?
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

09-08-2003, 11:50 AM	#37
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	Natural guy What is your take on taking 5 grams of gltuemine or BCAAS about 30 minnutes before cardio ?
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

09-08-2003, 12:01 PM	#38
naturalguy Registered User Join Date: Aug 2003 Location: New York Posts: 489	I am a big believer in glutamine, I do think BCAA's are very important however I don't take a separate BCAA supplement, here's why, I take VP2 (whey isolate) it is 30% BCAA's. So one scoop is 23 grams protein, that is almost 7 grams BCAA, you would have to take alot of BCAA pills for that, so it is about more bang for the buck. Plus the VP2 is absorbed super fast, it is like taking free form amino's. So in short to answer, to prevent catabolism when you are restricting calories, the BCAA & glutamine combo is a good idea.
	www.animalpak.com www.universalnutrition.com

09-08-2003, 12:10 PM	#39
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	I tried that VP2 stuff vanilla taste like shit !.. beverly muscle provider is 50% BCAAS content and I use their products thats porbably why there guys can gain weight on lower caloires and never loose an lean muscle mass becuase they are taking tons of BCAAS through out the day. You may want to ck into them. if you can get it at whole sale it is actually pretty cheap.. even if you use 2 scoops to 1 VP2 gives you still 53 grams of protein with close to 20 grams BCAAS. worth checking into
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

09-08-2003, 01:27 PM	#41
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	Shoulder is to sore to train today... I am going to pass it up this week and just ice it. Next week I am going to hit shoulders with Chest (on sunday) and take MON. TUES. OFF and roll back into the schedule.
	The Time is Now.

09-08-2003, 01:42 PM	#42
naturalguy Registered User Join Date: Aug 2003 Location: New York Posts: 489	Make sure you warm up your shoulders real well and do some rotator cuff exercises as a warm up as well. You might want to consider having someone look at the shoulder if it gets worse. Make sure to stretch your pecs well after they are warm, tight pecs put alot of strain on the rotator cuff.
	www.animalpak.com www.universalnutrition.com

09-08-2003, 01:57 PM	#43
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	Thanks -- I am on it. I am doing all of the above. I don't think it is too serious. I am logging it so if it continues I at least have a time record. My girl is a Physical Therapist, dude, I get this thing WORKED on --- I spend about 5 min warming up the shoulders, before back and chest, I also do 2/15 warm sets.
	The Time is Now.

09-08-2003, 01:58 PM	#44
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	I just got done eating and I am sweating through my fuqen shirt.
	The Time is Now.

09-09-2003, 04:32 PM	#46
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	HARD -- You were right about the 2000 calories... fuq that. No GO bro --- I raised it to 2800.
	The Time is Now.

09-09-2003, 05:05 PM	#47
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	Tuesday - Shoulder is still stiff...But good to go..
	The Time is Now.

09-10-2003, 08:10 AM	#48
hardasnails1973 www.Bodyfactoryllc.com Join Date: Jul 2002 Location: Pa Posts: 1,740	whats up buddy
	EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

09-10-2003, 11:06 AM	#49
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	The calories are going up...I am feel a little drained on non-training days...Going up to 3000 calories...daily and 3800 on training days. I am going to stop doing the cardio on an empy stomach... I feel too flat... Everything else is going great. Today I am training arms.......FUQ YEAH !!!
	The Time is Now.

10-13-2003, 05:25 PM	#50
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	REPORT ON THE SHOULDER - TORN BICEPS TENDON, RIPPED COMPLETELY OFF. ITS GONE AND CHRONIC TENDONITIS IN THE STUFF THAT IS LEFT. EVERY DAY ICE, STEM AND ULTRASOUND TREATMENT. I AM PRETTY SAD.
	The Time is Now.

10-14-2003, 03:54 PM	#51
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	OMG...that sucks man. Sorry to hear about that. Are you going to have to have surgery to reattach it?
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

10-18-2003, 06:16 PM	#52
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Nice to have you back here man! Sorry about your injury, I know that sucks. I have to lay off the weights for at least 2 weeks with tendonitis. Keep in touch!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

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