gwcaton's journal

I'm Trying · 03-02-2004, 07:18 PM

Dang Gary those pics a looking good. When do you plan to start bulking?? Are you goin to wait until after summer??
Thanks!!

gwcaton · 03-02-2004, 07:37 PM

Quote:

Originally posted by I'm Trying
Dang Gary those pics a looking good. When do you plan to start bulking?? Are you goin to wait until after summer??
Thanks!!

Matthew,

As soon as I hit a bf% that reveals the abs I will go into maintenance mode and then start a bulk. So you are probably right about waiting after summer or late summer.

I'm Trying · 03-02-2004, 07:43 PM

Cool. Can't wait to see that journal when it starts!!

gwcaton · 03-03-2004, 06:50 PM

yeh that ought to be something else. FOOD !!!!!!!!!!!!!!! LOL

gwcaton · 03-03-2004, 07:47 PM

Workout

40 minutes cardio ! I think 40 minutes will be my limit for awhile.

Todays Diet

Meal 1
1/3 cup oatmeal w/protein
2 egg whites
1 whole egg
apple
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
6 oz salmon patty
cup of dk red kidney beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz steak
cup brocolli
22 oz water
coffee
Meal 6
salad
1 tbsp Nat pb
1/2 cup cottage
22 oz water

Notes:
coffee after dragging out of bed
creatine after cardio

PreMier · 03-03-2004, 07:49 PM

What kind of cardio? Treadmill, eliptical, bike?

gwcaton · 03-03-2004, 08:03 PM

Quote:

Originally posted by PreMier
What kind of cardio? Treadmill, eliptical, bike?

Bike.
I broke my treadmill twice before breaking it for good the last time. Then bought the magnetic resistance bike.

Had been doing HIIT for a long time , switched over to plain jane cardio for awhile.

Hell I only do cardio once every 5 days as it is . thinking about dropping it for awhile and seeing what happens ( if anything)

PreMier · 03-03-2004, 08:06 PM

If your already in a caloric deficit, cardio doesnt do too much. Just speeds things up a little.

Do you have any info on HIIT?

gwcaton · 03-03-2004, 08:50 PM

Quote:

Originally posted by PreMier
If your already in a caloric deficit, cardio doesnt do too much. Just speeds things up a little.

Do you have any info on HIIT?

I had some somewhere,I'll see if i can find it .

Jill · 03-03-2004, 08:58 PM

Gary-do you know approx how many cals you take in each day? Some days I think I eat more than you....

gwcaton · 03-03-2004, 09:02 PM

Quote:

Originally posted by Jill
Gary-do you know approx how many cals you take in each day? Some days I think I eat more than you....

Hi Jill,

You might ! I am right at 2100 calories a day approx 45-50 % P,30-35 % C, 20% F

gwcaton · 03-03-2004, 09:07 PM

Quote:

Originally posted by PreMier
If your already in a caloric deficit, cardio doesnt do too much. Just speeds things up a little.

Do you have any info on HIIT?

PreMier,

This is basically what I was doing(BFL)

20-Minute Aerobics Solution™

Warm up the first 2 minutes at Intensity Level 5
Minutes 2-3 move from Intensity Level 5 to 6
Minutes 2-6, 6-10 and 10-14 work your way from Intensity Level 6 to Level 9, maintain for one minute.
Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute.
Minute 20 cool down to Intensity Level 5 for one minute

I have a link to a more detailed article somewhere

Jill · 03-03-2004, 09:20 PM

You know what I usually do? Set the cross trainer at 30 mins, warm up for a couple, then alternate 1 min level 6 or 7, 1 min level 13 or 14. I call it my interval training. It gives you something to do cause every minute you have to switch levels!

Or, if I have a good mag, I set the machine on random or some sort of hill setting. Just though Id put in my 2 cents cause I want some popcorn right now....

gwcaton · 03-03-2004, 09:25 PM

Quote:

Originally posted by Jill
You know what I usually do? Set the cross trainer at 30 mins, warm up for a couple, then alternate 1 min level 6 or 7, 1 min level 13 or 14. I call it my interval training. It gives you something to do cause every minute you have to switch levels!

Or, if I have a good mag, I set the machine on random or some sort of hill setting. Just though Id put in my 2 cents cause I want some popcorn right now....

Jill,
thats kind of what i was doing. my bike is programable and can set it to change resistance every so often .its great. But i do miss my treadmill sometimes ( but only sometimes )

Are you just craving or did you actually do the popcorn ? I take it popcorn is not on your list of approved foods ?

PreMier · 03-03-2004, 09:28 PM

Thanks Gary. So whats best, crosstrainer, treadmill, or bike? I am going to start dieting soon.
For the HIIT I mean. I could do windsprints, but its too cold out

gwcaton · 03-03-2004, 09:30 PM

Quote:

Originally posted by PreMier
Thanks Gary. So whats best, crosstrainer, treadmill, or bike? I am going to start dieting soon.
For the HIIT I mean. I could do windsprints, but its too cold out

Not sure what a crosstrainer is so if I had to choose between a treadmill or bike I'd choose the bike. If nothing else less impact on the joints .

PreMier · 03-03-2004, 09:32 PM

Crosstrainer is like cross country skiing. No impact, and you use your arms too.

gwcaton · 03-04-2004, 08:00 PM

Workout

W.G pulldowns to front
105 lbs x 12 reps
120 x 10
135 x 8
150 x 6
105 x 12

Seated low pulley rows - C.G.
145 lbs x 12 reps
165 x 10
185 x 8
205 x 6 Personal record !!!!
145 x 12

barbell shrugs
205 lbs x 12 reps
245 x 10
265 x 8
275 x 6
205 x 12

Incline d.b. curls
25 lbs x 12 reps
35 x 10
40 x 8
45 x 6
25 x 12

Preacher cable curls
40 lbs x 12 reps
47.5 x 10
55 x 8
60 x 6
40 x 12
Sets 3 & 4 were an increase over last workout

Cable crunches
80 lbs x 20 reps
95 x 15
95 x 15
95 x 15
80 x 20

Barbell sidebends
3 sets of 20 reps w/Oly bar across shoulders

Todays diet

Meal 1
1/2 cup cottage cheese
1/3 cup oatmeal w/protein
apple
22 oz water
Meal 2
16 oz protein
22 oz water
Meal 3
4 oz lean beef patty
cup green beans
1/4 cup black beans
22 oz water
coffee
Meal 4
16 oz protein shake
22 oz water
Meal 5
4 oz chicken
cup spinach
22 oz water
coffee
Meal 6
salad
1/2 cup cottage cheese
1 tbsp Nat pb
22 oz water

Notes:
coffee first thing in Am.
1/2 serving creatine pre workout
22 oz water during workout
1/2 serving creatine post workout

I'm Trying · 03-04-2004, 08:21 PM

Damn Gary good workout!! Do you feel any lag at all by cutting?? I'm interested on how much your strength will go up when you bulk!!

gwcaton · 03-04-2004, 08:27 PM

Quote:

Originally posted by I'm Trying
Damn Gary good workout!! Do you feel any lag at all by cutting?? I'm interested on how much your strength will go up when you bulk!!

Not really and to tell you the truth I am suprised , especially since i don't take any supplements other than creatine and coffee. And i will drop the creatine in 2 weeks for awhile . been using it for quite awhile and want to see if not using it makes any dif. If not i might try something else.

PreMier · 03-04-2004, 08:37 PM

No whey protein?

I'm Trying · 03-04-2004, 08:42 PM

Meal 1
1/3 cup oatmeal w/protein

Meal 2
16 oz protein
22 oz water

16 oz protein shake
22 oz water

Right here PM

PreMier · 03-04-2004, 08:50 PM

I just read the post above, and it said only supps are coffee and creatine. Guess I should read between the lines too

gwcaton · 03-04-2004, 08:55 PM

Quote:

Originally posted by PreMier

I just read the post above, and it said only supps are coffee and creatine. Guess I should read between the lines too

LOL I am so use to taking it Iforgot about the protein!!!!!!!

Sorry .

03-02-2004, 07:18 PM	#181
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Dang Gary those pics a looking good. When do you plan to start bulking?? Are you goin to wait until after summer?? Thanks!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

03-02-2004, 07:43 PM	#183
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Cool. Can't wait to see that journal when it starts!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

03-03-2004, 06:50 PM	#184
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	yeh that ought to be something else. FOOD !!!!!!!!!!!!!!! LOL
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

03-03-2004, 07:47 PM	#185
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Mar. 3 , 2004 Workout 40 minutes cardio ! I think 40 minutes will be my limit for awhile. Todays Diet Meal 1 1/3 cup oatmeal w/protein 2 egg whites 1 whole egg apple 22 oz water Meal 2 16 oz protein shake 22 oz water Meal 3 6 oz salmon patty cup of dk red kidney beans 22 oz water Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz steak cup brocolli 22 oz water coffee Meal 6 salad 1 tbsp Nat pb 1/2 cup cottage 22 oz water Notes: coffee after dragging out of bed creatine after cardio
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

03-03-2004, 07:49 PM	#186
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	What kind of cardio? Treadmill, eliptical, bike?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-03-2004, 08:06 PM	#188
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	If your already in a caloric deficit, cardio doesnt do too much. Just speeds things up a little. Do you have any info on HIIT?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-03-2004, 08:58 PM	#190
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Gary-do you know approx how many cals you take in each day? Some days I think I eat more than you....

03-03-2004, 09:20 PM	#193
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	You know what I usually do? Set the cross trainer at 30 mins, warm up for a couple, then alternate 1 min level 6 or 7, 1 min level 13 or 14. I call it my interval training. It gives you something to do cause every minute you have to switch levels! Or, if I have a good mag, I set the machine on random or some sort of hill setting. Just though Id put in my 2 cents cause I want some popcorn right now....

03-03-2004, 09:28 PM	#195
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	Thanks Gary. So whats best, crosstrainer, treadmill, or bike? I am going to start dieting soon. For the HIIT I mean. I could do windsprints, but its too cold out
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-03-2004, 09:32 PM	#197
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	Crosstrainer is like cross country skiing. No impact, and you use your arms too.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-04-2004, 08:00 PM	#198
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Mar. 4 , 2004 Workout W.G pulldowns to front 105 lbs x 12 reps 120 x 10 135 x 8 150 x 6 105 x 12 Seated low pulley rows - C.G. 145 lbs x 12 reps 165 x 10 185 x 8 205 x 6 Personal record !!!! 145 x 12 barbell shrugs 205 lbs x 12 reps 245 x 10 265 x 8 275 x 6 205 x 12 Incline d.b. curls 25 lbs x 12 reps 35 x 10 40 x 8 45 x 6 25 x 12 Preacher cable curls 40 lbs x 12 reps 47.5 x 10 55 x 8 60 x 6 40 x 12 Sets 3 & 4 were an increase over last workout Cable crunches 80 lbs x 20 reps 95 x 15 95 x 15 95 x 15 80 x 20 Barbell sidebends 3 sets of 20 reps w/Oly bar across shoulders Todays diet Meal 1 1/2 cup cottage cheese 1/3 cup oatmeal w/protein apple 22 oz water Meal 2 16 oz protein 22 oz water Meal 3 4 oz lean beef patty cup green beans 1/4 cup black beans 22 oz water coffee Meal 4 16 oz protein shake 22 oz water Meal 5 4 oz chicken cup spinach 22 oz water coffee Meal 6 salad 1/2 cup cottage cheese 1 tbsp Nat pb 22 oz water Notes: coffee first thing in Am. 1/2 serving creatine pre workout 22 oz water during workout 1/2 serving creatine post workout
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

03-04-2004, 08:21 PM	#199
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Damn Gary good workout!! Do you feel any lag at all by cutting?? I'm interested on how much your strength will go up when you bulk!!
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

03-04-2004, 08:37 PM	#201
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	No whey protein?
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

03-04-2004, 08:42 PM	#202
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Re: Mar. 4 , 2004 Meal 1 1/3 cup oatmeal w/protein Meal 2 16 oz protein 22 oz water 16 oz protein shake 22 oz water Right here PM
	The beatings will continue until morale improves!! Personal Goal: I WILL be playing "C" tournament ball next year!!! Training Moderator @softballfans My New Journal!!!! Age: 29 \| Height: 5'11.5" \| Weight: 198 lbs BF% ? Bests: Bench:? \| Squat: ? \| Deads: ? Goals: Bench: 235 \| Squat: 250 \| Deadlift: 300

03-04-2004, 08:50 PM	#203
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,090 Photos: 2	I just read the post above, and it said only supps are coffee and creatine. Guess I should read between the lines too
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.