Thread: gwcaton's journal

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.

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

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

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

What kind of cardio? Treadmill, eliptical, bike?

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)

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?

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 .

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

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

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

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....

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 ?

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

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 .

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

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

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!!

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.

No whey protein?

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

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

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 .

Just received this email. Thought it was kind of cool. Some of the same things I thought/think about BFL.


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----------

Workout

Front Squats
125 lbs x 12 reps
170 x 10
185 x 8
195 x 6
125 x 12
These were an increase over last time.

Leg extensions
95 lbs x 12 reps
115 x 10
125 x 8
135 x 6
95 x 12
These were an increase over last workout

Leg curls
65 lbs x 12 reps
75 x 10
85 x 8
95 x 6
65 x 12
Need to increase these next workout

Seated calf raises
140 lbs x 20 reps
160 x 15
180 x 10
160 x 15
140 x 20

Todays diet

Meal 1
3 egg whites
1 whole egg
1/3 cup oatmeal w/protein
22 oz water
Meal 2
16 oz protein shake
22 oz water
Meal 3
4 oz lean beef patty
cup green beans
22 oz water
Meal 4
16 oz protein shake
22 oz water
Meal 5
6 oz chicken
1/2 cup rice
cup refried beans
tea
Meal 6
salad
1 tbsp Nat pb
1/2 cup cottage cheese
22 oz water

Notes:
coffee to wake up
1/2 serving creatine pre wo
22 oz water during workout
1/2 serving creatine post wo

Wow another week gone by . 6 more weeks until the final tell of the tape ( and scale and calipers).

Tomorrow is a free day . no workout , no diet. It is also weigh/measure evaulate day

Ok , here goes.

Weight stayed the same . Only measurements that changed were chest ( again) 42 " ! My bench press is improving steadily with PR's so it is possible .

BF% ROFLMAO !!!!
I just checked mine using this 7 point measurement system and it says I'm 6.1 %

I WISH !!!!!!!!!!!!


Last week I used accumeasure calipers and it read 7.7 % and I also did a 4 point measurement from a site and it read 6.6 . NO WAY I'M THAT LOW! Am I ?

I can't wait for April 16. I am having BF measured "professionally" at a gym in a nearby town.

.Check out my pics and give me your professional guess at my BF%


Attached pic is 3 weeks old

I'm not sure about your bf%... but i will say this: Nice tri's.

Monolith,

Thanks and thanks for stopping by .
Gary