gwcaton

Okay, let's try this again. i started this earlier and when i submitted it it dissapeared and i couldn't get back on the website for an hour . LOL I must of broke something. sorry.

Goals - To reduce my bodyfat to 9 preferably 8% by April 1st without losing too much if any LBM. Would prefer to even add a little LBM if possible but to me the fat loss is more important right now.

Diet - Approx 2300 calories a day which is a 20% deficit from my maintenance level. Proportioned out at 50% carbs, 35% Protein and 15% fat. If I did the math right that gives me a little over 1g per lb of bodyweight on protein. All this is subject to weekly evaluation and change.

Workouts - This is my workout plans as of today and like the diet are subject to weekly review and change.
Weights 2 days in a row, then cardio. Weights 2 days in a row , then cardio and then a day off ! Then repeat.
Legs will be done in the a.m. before work, the other weight workouts will be split into a.m. and p.m. workouts. Cardio will be split into a.m. and p.m. workouts also.

Stats -

• Age: 48
• Height: 6 ft.
• Weight: 183
• Bodyfat % - 11%
• Lbs of fat - 20
• LBM - 163 lbs.
• Chest - 41.5"
• Biceps - 15.5"
• Forearm - 13.25"
• Neck - 16"
• Waist - 34"
• Thigh - 24"
• Calf - 15"

Tomorrow (Jan. 5th) is the first day. Will post workout and diet at end of the day.

Thanks for the help in advance !

Gary

P-funk

good luck

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

katie64

Nice to see you started a journal

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

gwcaton

P-funk, thanks !
Katie , Thanks !
Well, its a little after 7 am time to get started. Let the games begin !

Gary

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

gwcaton

Ok. Workout went great ! Here's what happened.

Front squats

90lbs x 12 reps
115 x 10
140 x 8
150 x 6
90 x 12
Never done front squats before. Tried but never could seem to get the hang of it. But I decided that I was not going to let a 7ft bar and some weight plates get the best of me. So today i did front squats ! 4th set was really hard .

Leg Extensions

60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12

Dumbell lunges

25 lbs x 12 reps
35 x 10
35 x 8
35 x 6
25 x 12
Been awhile since I've done lunges. Last 3 sets were killers !


Leg curls

55 lbs x 12 reps
65 x 10
75 x 8
85 x 6
55 x 12

Seated calf raises

100 lbs x 20 reps
120 x 15
140 x 10
120 x 15
100 x 20

Notes:
Took Creatine 20 minutes before w/o and immediately after.
It's been 5 hrs and i still feel the effects of the workout . Can't wait for the muscle soreness to set in in a day or so !

Diet details tonight .
Gary

gwcaton

Todays Diet


Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/ scoop of protein pwdr
Banana
22 oz water
Meal 2
16 oz Protein shake
Banana
22 oz water
Meal 3
6 oz Tuna
4 oz potato
1 slice wheat bread
6 oz green beans
22 oz water
Meal 4
16 oz Protein shake
22 oz water
Meal 5
4 oz Chicken breast
1 cup corn
1 slice wheat bread
22 oz water
Meal 6
6oz Nonfat yogurt w/ protein powder
2 tbsp Natural Peanut butter
salad
22 oz water

Notes:
1 mug of coffee as soon as i got out of bed this morning
creatine mixed w/gatorade powder 20 minutes before w/o
creatine mixed with gatorade powder immediately after w/o
22 oz water while working out
creatine mixed with gatorade powder in the evening
mug of coffee in the evening

Well that went well ! Is the first day the hardest or does it get harder as time goes by ? LOL
One down and only 85 more to go !!!!

gwcaton

1-6-04
A.M. Workout

Chest
Incline barbell bench press
145 lbs x 12 reps
155 x 10
165 x 8
175 x 6
145 x 12

Incline Dumb bell flyes
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12

Shoulders
Seated Barbell press
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12

Bent over Dumbbell lateral lifts
5 lbs x 12 reps
7.5 x 10
10 x 8
15 x 6
10 x 12
Need to increase these next workout

Triceps
Reverse grip pressdowns
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12
Need to increase these next workout

Lying cable triceps extensions
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

Back , biceps and abs this evening .

gwcaton

P.M. workout and todays diet

Back
Pullups - 50 reps
Straight arm pulldowns -
45 lbs x 12 reps
50 x 10
55 x 8
60 x 6
45 x 12
Need to increase these next workout

Barbell shrugs
135 lbs x 12 reps
155 x 10
174 x 8
195 x 6
135 x 12
Need to increase these next workout


Biceps

Close grip EZ bar curls
30 lbs x 12 reps
45 x 10
60 x 8
70 x 6
50 x 12
Need to increase these next workout

Cable curls
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12

Abs

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

Leg pull-ins
5 sets of 20 reps

Notes :

Workout took 70 minutes , shouldn't take as long next time. A couple of these exercises were new or i hadn't done them in awhile as was unsure of where to start.

Oh ,and in case anyone is reading this and wondering , I workout at home. I have an Olympic barbell set , a set of adjustable dumbbells, a seated calf raise machine and a smith machine with a weight stack and upper and lower pulleys along with an adjustable bench with a leg curl/extension attachment . Oh and let's not forget my freind teh staionary bike .

Diet info coming up

gwcaton

Jan. 6th diet

Mug of coffee soon as got up .

Creatine mixed with gatorade powder 20 minutes before workout
Creatine mixed with gatorade pwoder immediately after w/o.
22 0z water during workout Same for am and pm workout

Meal 1
5 oz 1% cottage cheese
1/3 cup oatmeal w scoop of protein
2 tbsp all fruit
banana
22 oz water
Meal 2
16 oz protein shake
banana
22 oz water
Meal 3
6 oz tuna
1/2 cup corn
1/2 cup peas
4 oz potato
22 oz water
Meal 4
16 oz protein shake
22 oz water
meal 5
5 oz Tilaipa (sp)
cup of corn
cup of brocoli
22 oz water
Meal 6
6 oz nonfat yogurt w/ scoop of protein
2 tbsp Nat. peanut butter
salad
22 oz water

ok ! 2 down ! lol

gwcaton

Jan.7, 2004

Morning -30 minutes cardio .

Well i was right. The muscle soreness from the leg workout Monday started setting in yesterday afternoon and was very noticable this morning ! I had to walk downstarirs like a litle old lady. Did my a.m. cardio and am headed for a soak in a warm bath.

Evening - 30 minutes cardio



Todays diet Yum Yum

mug of coffee as soon as i got up

creatine w/ gatorade powder 20 min before each w/o
creatine w/gatorade immediately after each w/o

Meal 1
2 egg white
1 whole egg
1/3 cup oatmeal w/protein
Banana
22 oz water

Meal 2
16 ox protein shake
banana
22 ox water

Meal 3
6 oz tuna
6oz green beans
4 oz potato
slice wheat bread
22 ozwater

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz top sirloin
cup of corn
slice of wheat bread
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp natural peanut butter
22 oz water

Another day conquered on my road to my goals .

gwcaton

Jan 8th 2004

Front Squats
90 lbs x 12 reps
115 x 10
140 x 8
160 x 6
95 x 12


Leg extensions
60 lbs x 12 reps
70 x 10
80 x 8
90 x 6
60 x 12
Need to increase these next workout

Dumb bell lunges
25 lbs x 12 reps
35 x 10
Lost my balance on rep 9 and came down hard on my left kneecap. recovered and started to do rep 10 and my knee said "NO WAY !" So cut the lunges today

Leg curls
55 lbs x 12 reps
65 x 10
75 x 8
85 x 6
55 x 12

Seated calf raises
100 lbs x 20 reps
120 x 15
160 x 10
140 x 15
100 x 20
Need to increase these next workout


Todays Diet

mug of coffee as usual
creatine w/gatorade powder 20 min before workout
creatine w gatorade powder immediately after workout
22 oz water during workout

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/protein
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
salmon patty
6 oz green beans
4 oz potato
slice wheat bread
22 oz water

meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken
slice wheat bread
cup of corn 22 oz water
mug of coffee

Meal 6
6 oz nonfat yogurt w/ protein
salad
2 tbsp of nat PNB
22 oz water

Notes:
knee feels good . am up and down all day at work and it didn't bother me so should be alright come next leg workout .
Really liking the front squats .
Am i going to heavy on the lunges ? 25 - 35 lbs in each hand doesn't sound like a lot but i am having trouble keeping my balance ? Anybody out there reading this ? Any comments ? suggestions ? Thanks!

one more down . makes me just that much closer to where i want to be !

gwcaton

Jan. 9 th, 2004

A.m workout

Incline Bench press
145 lbs x 12 reps
155 x 10
165 x 8
175 x 6
145 x 12
Will increase weight on set 2, 3 & 4 next workout

Incline Dumbell flyes
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12

Seated barbell press
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12

Seated bentover db lateral lifts
10 lbs x 12 reps
15 x 10
20 x 8
25 x 6
10 x 12
Need a small increase on this one next workout , again.

Triceps pressdown
50 lbs x 12 reps
55 x 10
60 x 10
65x 8
50 x 12
Need another increase in wieght next workout

Lying triceps cable extension
35 lbs x 12 reps
40 x 10
45 x 8
50 x 6
35 x 12

P.M. workout

Pull ups
50 reps

Straight arm pulldowns
50 lbs x 12 reps
55 x 10
60 x 8
65 x 6
50 x 12
This was an increase over last workout

Barbell shrugs
155 lbs x 12 reps
175 x 10
195 x 8
225 x 6
155 x 12
This was an increase over last time but still need to increase next time

Close grip EZ bar curls
45 lbs x 12 reps
60 x 10
70 x 8
80 x 6
50 x 12
This was an increase over last time but still need to increase next workout

Cable curls
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12

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

Leg pull ins
5 sets of 20 reps

gwcaton

Jan. 9th diet

Mug of coffee to wake up.
creatine mixed w/gatorade powder 20 min before each workout
creatine mixed w/gatorade powder immediately after each workout
22 oz of water during each workout

Meal 1
5 oz cottage cheese
1/3 cup of oatmeal w/protein powder
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
1/2 cup of peas
1/2 cuo of corn
4 oz potato
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
5 oz Tilapia
cup of corn
cup of brocolli
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp of Nat PNB
22 oz water

Note: Doinf good sticking to the meal plan. The wife baked twice this week, choclate chip cookies and fudge brownies and I did not eat any !!!!! Yeah Baby !

Tomorrow morning i will weigh and measure and possibly take a few pics And evaluate if there are any changes I need to make .

gwcaton

Jan. 10, 2004

Free Day !

No workout , no strict diet

today i have had:

grilled chicken breast sandwich , handful of fries
chicken scampi , salad, breadsticks (2)
1/2 a small pizza
Nat PBN / blackberry allfruit on wheat bread

katie64

I love your journal Gary, and I like the way you do your sets/reps, I was going to do it that way then decided to keep it very basic for now........Glad your knee is better...........as far as the lunges, I've considered doing them by lunging onto a step, I tend to lose my balance too, I'll try it on Tuesday(leg day), let ya know if it helped me.....


And tell Mrs. Gary, to stop baking kudos to you for staying strong

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

gwcaton

Katie,

Thanks. Baking is one of Debbie's joys so I must suffer. Oh well, whatcha gonna do ? LOL

Yeah but filling the journal out in detail is time consuming, especially since i am a hunt and peck typists. And it could be more detailed but this is plenty for me . If someone wanted more details I could probably give it to them.

Just went over my records for the week, bodyfat , body measurements , etc . If i did the math correctly i lost 1.75 lbs fat and gained 1.75 lbs muscle . Guess there will be no changes in diet or workout this week. Yeah !!

Guess i need to adjust my goals a bit. I have an image in my head of what i want to look like by April 1st so the number , in regards to bodyfat % is justa number but i am guessing I need to be 7 maybe 6 % bodyfat to reach my goal.

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

gwcaton

Jan.11,2004


A.M. - 30 miutes cardio

P.M. - 30 minutes cardio


Diet
Creatine w/gatorade powder before and after each cardio

Meal 1
1/3 cup oatmealw/protien
tangerine
2 egg whites
1 whole egg
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
1/2 cup grean beans
1/2 cup corn
slice of wheat bread
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz chicken breast
cup of corn
slice of wheat bread
22 oz water

Meal 6
6oz nonfat yogurt w/ protein
salad
2 tbsp nat PNB
22 oz water

gwcaton

Jan. 12, 2004

Workout

Front squats
95 lbs x 12 reps
120 x 10
145 x 8
175 x 6
95 x 12

leg extensions
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12

Leg curls
57.5 lbs x 12 reps
67.5 x 10
77.5 x 8
87.5 x 6
57.5 x 12

Seated calf raises
110 lbs x 20 reps
140 x 15
170 x 10
140 x 15
110 x 20

Notes :
The good news I increased the amount of weight used on all sets of all exercises !
The bad news it looks like no more lunges for awhile . I hurt my left knee last workout on lunges . Today I started light , no extra weight and it felt ok. next set i used 5lbs in each hand. what a dif 10 lbs makes . My left knee said no way ! So lunges are off the list for awhile I guess.


Todays diet

Cup of coffee
creatine w/gatorade powder 20 minutes before workout and immediately after
22 oz water during workout

Meal 1
1/3 cup oatmeal w/protein
2 tbsp of all fruit
5 oz of 1% cottage cheese
banana
22 oz water

Meal 2
16 oz protein shakes
banana
22 oz water

Meal 3
6 oz tuna
1/2 cup corn
1/2 cup of peas
4 oz potato
22 oz water

meal 4
16 oz protein shake
22 oz water

Meal 5
6 oz Salmon patty (radiation and all . LOL )
1 cup brocolli
1 cup corn
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp Nat PNB
22 oz water

gwcaton

Jan. 13, 2004

A.M. workout

Incline Bench Press
145 lbs x 12 reps
160 x 10
170 x 8
180 x 6
145 x 12

Incline Dumbell Flyes
30 lbs x 12 reps
35 x 10
40 x 8
45 x 6
30 x 12

seated Barbell Press
90 lbs x 12 reps
100 x 10
110 x 8
120 x 6
90 x 12
increase weight next workout

Seated bentover Db lateral lifts
15 lbs x 12 reps
20 x 10
25 x 8
30 x 6
15x 12

[b]Cable Pressdowns]/B]
55 lbs x 12 reps
60 x 10
65 x 8
70 x 6
55 x 12

Lying cable triceps extensions
35 lbs x 12 reps
40 x 10
45 x 8
50 x 4
35 x 12
only got 4 reps on set 4


P.M. Work out

Pullups
50 reps

Straight arm pulldowns
50 lbs x 12 reps
55 x 10
60 x 8
65 x 6
50 x 12
increase weight next workout

Barbell shrugs
175 lbs x 12 reps
195 x 10
215 x 8
235 x 6
175 x 12
increase weight next workout

Close grip EZ bar curls
50 lbs x 12 reps
65 x 10
75 x 8
85 x 6
50 x 12
increase weight next workout


Cable curls
40 lbs x 12 reps
45 x 10
50 x 8
55 x 6
40 x 12
increase weight next workout

Cable crunches
75 lbs x 12 reps
85 x 15
85 x 15
85 x 15
75 x 12
Increased from last workout

Leg pullins
5 sets of 20 reps

Todays Diet

Meal 1
2 egg whites
1 whole egg
1/3 cup oatmeal w/ protein
banana
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
slice of wheat bread
4 oz potato
6 oz green beans
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz steak
cup of corn
slice of wheat bread
22 oz water

Meal 6
6 oz nonfat yogurt w /protein
salad
2 tbsp Nat PNB

Notes:
coffee first thing in the mornig and inbetween meal 5 and pm workout
creatine w/gatorade powder before and after each workout

gwcaton

Jan. 14, 2004

Cardio Day
A.M. 30 minutes
P.M. 30 minutes

Todays Diet

Meal 1
2 egg whites
1 whole egg
1/3 cup od oatmeal w/protein and tsp honey
banana
22 oz water

Meal 2
16 oz protein shake
banana
22oz water

Meal 3
6 oz tuna
4 oz potato
6 oz green beans
slice wheat bread
22 oz water

Meal 4
16 oz shake
22 oz water

Meal 5
4 oz chicken w/ tomatoes/garlic
cup of corn
slice wheat bread
22 oz water
coffee

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp of Nat PNB
22 oz water

Notes:
Coffee first thing in the morning
creatine w/gatorade powder 20 minutes before each workout
creatine w/gatorade powder immediatly after each workout

PreMier

Great journal!! I am a hunt and peck typist too It sucks having a hurt knee... Mine pops sometimes, and I find that taking glucosamine chondroitin helps a lot. Be sure if you take it, to do so religiously! Keep up the good work

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

gwcaton

Premier, thanks . I have been taking the glocosamine for months now . It sucks to get old but it's better than not getting old !

Gary

gwcaton

Jan. 15,2004

Workout

Front Squats
95 lbs x 12 reps
120 x 10
145 x 8
165 x 6
95 x 12

Leg Extensions
70 lbs x 12 reps
80 x 10
90 x 8
100 x 6
70 x 12

Leg Curls
57.5 lbs x 12 reps
67.5 x 10
77.5 x 8
87.5 x 6
57.5 x 12

Seated Calf Raises
110 lbs x 20 reps
140 x 15
170 x10
140 x 15
120 x 20

Todays Diet

Meal 1
2 egg whites
1 whole egg
banana
1/3 cup of oatmeal w/protein
22 oz water

Meal 2
16 oz protein shake
banana
22 oz water

Meal 3
6 oz tuna
6 oz green beans
4 oz potato
slice wheat bread
22 oz water

Meal 4
16 oz protein shake
22 oz water

Meal 5
4 oz steak
cup of corn
slice of wheat bread
coffee
22 oz water

Meal 6
6 oz nonfat yogurt w/protein
salad
2 tbsp Nat PNB
22 oz water

Notes:
Coffee first thing !
creatine mixed w/gatorade powder 20 minutes before work out
creatine mixed w/gatorade powder immediately after workout
22 oz water during workout

katie64