The Quest for Abs

gwcaton · 06-08-2004, 05:26 AM

looks like you havea good plan, just work it and you will be making changes that will amaze you!

Sapphire · 06-08-2004, 07:03 AM

Cool plan Babe! Good luck!!!

How r u otherwise???

Mavs · 06-09-2004, 11:24 PM

Hey sexy!!

Oh hi Cyndi, sorry, I was talking to Gary...

GW-I'm looking forward to those changes, brotha! I'm just working on building a good foundation!

Cyndi - Thanks!! Otherwise, I've been SWAMPED. Summer school exams, extra hours at work...you name it, it's there! How are you doing?? New avatar is nice!!

I didn't get a chance to post yesterday...my nutrition was basically...cals 2326 (target 2324), 23/58/19 macro ratios (target 25/60/15), daily score 89.93%. Didn't have a chance to get to the gym so I'm going tomorrow to work Chest, Shoulders, Tris, and Abs, and Friday to work Legs, Back, and Bis!!

6/9/04 Nutrition:
2294 cals (2324 target)
24/61/15 (25/60/15 target)
95.37% grade!

Meal 1:
2/3 cups Oatmeal
0.9 cups Grape Nuts
1 Tbsp Natty PB

Meal 2:
Myoplex
0.5 tbsp EFA
1 cup skim milk

Meal 3:
0.5 scoop Protein Powder
1 cup skim milk
0.5 tbsp EFA

Meal 4:
1/2 chicken breast
1/2 cup black beans
1.5 cups rice
1.25 cups veggies

Meal 5:
1 cup skim milk
0.75 cup Oatmeal
0.5 cup Cheerios

Notes:
100 oz water, vitamins, will eventually switch Meals 3 & 5

Here's some info off of the website to better explain how this works. I'm definitely giving it a shot. Weight training only in conditioning, then the addition of cardio to the weight training in fat burning. Note the quotation marks so I don't get sued or something!! That'd be my luck these days!

Take care my friends!!!

E

"Conditioning Phase

The Conditioning Phase is NOT a weight loss phase. However, you may in fact lose a few pounds during this phase as your body adjusts to your improved eating pattern and sheds some excess fluid. For the most part, expect your weight to remain relatively constant during the Conditioning Phase or to actually go up a pound or two. This is absolutely normal and expected.

The Conditioning Phase generally makes or breaks people. It requires your complete faith and confidence that this program will work. Remember, we back this program up with a 100% money back guarantee. We know it works long term, if you stay with it. But we also realize it's difficult to diet for weeks at a time and see no results, but this is a critically important part of this program. Think of the Conditioning Phase as if you were building a house. Before the frame goes up you must first dig a foundation to build your house upon. No foundation, no stability. Conditioning your metabolism to burn fat is the same concept and is unique to the PT program. The better you condition your body and speed up your metabolism during this phase, the easier the pounds will peel off during the Fat Burning Phase.

For all but the LAST week, your 'Diet Score' in this phase is not a pass/fail. This is your time to practice and get ready for the Fat Burning Phase. The higher your weekly scores in the Conditioning Phase, the better you'll do in the Fat Burning Phase. Your goal here is to be scoring in the B+ to A+ range for the majority of the Conditioning Phase. The last week of the Conditioning Phase IS a pass/fail week. Think of the last week as final exams to prove your ready to graduate to the Fat Burning Phase. You must score a 6 day (Mon-Sat) averaged score of 90 or better to activate the Fat Burning module. If you fail, the program will make you repeat the week until you pass.

Fat Burning Phase

It's finally time to go to work. From this point on you must be at your absolute best from a dieting standpoint. Your daily 'Diet Score' is now a pass/fail mechanism. You must score a six day averaged score of 90 (A-) or better to advance to the next week.

In this final phase, we will start to rotate calories in and out of your diet on a daily basis and begin the process of burning stored body fat. The rotation will be 6/4/2/0/6/4. All that means is that Monday we will cut 600 calories from your diet (primarily carbs), Tuesday we cut only 400, Wednesday just 200 and Thursday is a full day of calories. Friday we start the process over again and cut 600, Saturday only 400 and Sunday is a full day of calories again.

This same rotation will be repeated each week for the duration of the Fat Burning Phase. Every fourth week we will drop your entire scale down 200 calories to give your metabolism a little jolt and keep it burning fat. For example, if your full day is 2,600 calories, on Monday of your fourth week of Fat Burning, your 'high' day will drop down to 2,400 calories and the 6/4/2/0/ scale will start from 2,400 calories.

This is why we will only do a maximum of 12 weeks of Fat Burning before terminating the program. We have to avoid triggering the 'starvation' response from your body by not allowing your caloric intake to fall below a certain level for a sustained period.

Your goal is a fat loss of two pounds per week. That might not sound like much but remember this; one pound of fat by volume takes up five times as much space as a pound of muscle. So losing ten or more pounds of fat makes an enormous difference in your physical appearance. And realistically, burning two pounds of fat per week is about as fast as you can go.

You might indeed lose more than that, especially in the early stages of the Fat Burning process. However, most of those additional pounds will fluid that your body is getting rid of.

Sunday is a reward day. If you pass for the week and hit your two-pound weight loss goal you can relax your diet a bit for the day. Keep in mind, our idea of 'relaxed' means no worse than a 'B' diet score. If you need to do a second rotation (or more) to achieve your ultimate target weight, take a few weeks off to relax, enjoy, and reward yourself a bit. Then recharge your metabolism by starting another PT program and begin the process of conditioning your body once again. Having experienced the process once, you'll find your body will respond even better and faster the second time around."

Sapphire · 06-10-2004, 05:40 AM

Morning Hun!!

I have been good.. very busy too and a little stressed. I am buying a townhouse! VERY EXPENSIVE!!

But I am excited!

Your diet is looking great!! Keep up the good work!

Thanks about the avatar.. Have a great day Sweetie!

gwcaton · 06-10-2004, 06:12 AM

Plan sounds like a good one , sounds like carb cycling that a lot of people here do. I've always had good luck with just basic calorie reduction but may try the cycling closer to my 50th if my progress isn't to my liking.

Mavs · 06-12-2004, 02:06 AM

Hey guys! What a crazy week! I'm glad it's finally winding down. I've stuck to my nutrition plan though. I didn't get to post yesterday but ended up at 2296 cals (2324 target), 24/60/16 macro ratios (25/60/15) target, for a grade of 92.67%! All divided over 5 meals of course.

Today's nutrtion was:

2292 cals
25/61/14
94.28% grade

Meal 1:
Grape Nuts
Oatmeal
Natty PB

Meal 2:
Myoplex
Skim Milk
EFA

Meal 3:
Rice
Chicken
Mixed veggies

Meal 4:
Oatmeal
Grape Nuts
Natty PB

Meal 5:
Protein Powder
Skim Milk
EFA

Notes:
100 oz water, vitamins

The bad news is that with everything that's gone on this week, I've only made it to the gym one freakin time! That will change this coming week since everything is settling down now. We've had people out sick at work (more hours for yours truly), exams at school, etc... I'm looking forward to getting back in there and getting fired up about lifting!!

Catch ya later!

E

Mavs · 06-12-2004, 02:14 AM

Cyndi - That's great about the town house!! When do you expect everything to be finalized??

G-Dub - You seem to be doing great with what you're doing, man! The bulking followed by the general calorie reduction to cut! I'm really just giving this a shot because it's something I'll stick to being as cut and dried as it is. I think it's the whole getting a grade thing. Really makes it black and white and keeps me from second guessing what I'm doing constantly and ultimately quitting! I've always had a problem with that vicious cycle!!

See you guys!

gwcaton · 06-12-2004, 08:33 AM

Looks like you are doing great. Hope you get into the gym more this week

Mavs · 06-14-2004, 01:39 AM

Hey gang!

Saturday was a great day nutrition wise. I obtained a 97.78% grade spread out over 5 feedings, 2277 cals (2324 target), 24/60/16 macronutrient ratio (25/60/15 target).

Sunday was free day so it was quite a bit more relaxed. I think I'm going to start even cleaning up the free days quite a bit because it feels like some serious water retention takes place when I let loose.

This week starts my second week in conditioning phase. My target cals for each day go up to 2524 with the macronutrient ratios staying at 25/60/15.

I'm going to hit the gym 3 times this week doing one of the BFFM workouts. Day 1 - Chest, shoulders, tris, abs; Day 2 rest, Day 3 - Legs, Back, Bis, Calves, Day 4 - rest - Day 5 - Same as 1 (next week, Days 1 & 3 will trade bodyparts with Day 2). Anybody think that this is a decent workout to get back in the swing of things? I think part of my problem is that there's SO MANY friggin options on workouts, the whole paralysis by analysis thing! I think I'll just commit to this one through conditioning and see where it gets me. I'll start really tracking changes in weights lifted and body measurements!

PS - I wonder why using a journal at the gym is so rare, I almost NEVER see anybody using something to track their workouts any more. Anybody else noticed this?? I feel like a dork when I'm in there with a little flip spiral and pen!!

I just can't remember what I lifted by the time I get home!

Take care all!

E

Sapphire · 06-14-2004, 05:11 AM

Quote:

Originally Posted by Mavs

Cyndi - That's great about the town house!! When do you expect everything to be finalized??

See you guys!

Hey there Mavs!! I haven't been online much this weekend! Anyway.. I am hoping to close middle of July and move in slowly over a month or so.. my current lease is up middle of August. I am excited, but NOT looking forward to the actual moving.

Moving is soo aggravating.

How was your weekend?

gwcaton · 06-14-2004, 05:41 AM

Quote:

Originally Posted by Mavs

Hey gang!

Saturday was a great day nutrition wise. I obtained a 97.78% grade spread out over 5 feedings, 2277 cals (2324 target), 24/60/16 macronutrient ratio (25/60/15 target).

Sunday was free day so it was quite a bit more relaxed. I think I'm going to start even cleaning up the free days quite a bit because it feels like some serious water retention takes place when I let loose.

This week starts my second week in conditioning phase. My target cals for each day go up to 2524 with the macronutrient ratios staying at 25/60/15.

I'm going to hit the gym 3 times this week doing one of the BFFM workouts. Day 1 - Chest, shoulders, tris, abs; Day 2 rest, Day 3 - Legs, Back, Bis, Calves, Day 4 - rest - Day 5 - Same as 1 (next week, Days 1 & 3 will trade bodyparts with Day 2). Anybody think that this is a decent workout to get back in the swing of things? I think part of my problem is that there's SO MANY friggin options on workouts, the whole paralysis by analysis thing! I think I'll just commit to this one through conditioning and see where it gets me. I'll start really tracking changes in weights lifted and body measurements!

PS - I wonder why using a journal at the gym is so rare, I almost NEVER see anybody using something to track their workouts any more. Anybody else noticed this?? I feel like a dork when I'm in there with a little flip spiral and pen!!

I just can't remember what I lifted by the time I get home!

Take care all!

E

Your choice of workouts sounds good. You can always change later if there is something about it that doesn't work for you.

As far as the journal goes i would never leave home without it . Just curious, do the people who ar not using a journal look like they workout ? Not using a journal , to me , is like not having a plan or a goal. How can you get to where you want to be if you don't know where you are going or how to get there..
Just my .02

Good luck on cleaning up the free day ! It shouldn't be too hard for you to do .

Mavs · 06-15-2004, 08:05 PM

Cyndi - I hear ya! Moving sucks big ones indeed! It'll be so cool when you're done though! Weekend was great! Went and saw The Chronicles of Riddick Saturday night...pretty good flick! What did you end up doing? Some packing??

Gary - You know, you're right on the money. The people working out with no sign of a journal don't seem to have a all together physique! There are those who come in and work chest and nothing else! Looks kind of funny. I saw a guy yesterday though who was writing his workout down and he had some serious muscle mass! No gut either! I do feel kind of lost without logging it somehow. Especially in relation to my previous working of that particular muscle group!

Mavs · 06-15-2004, 08:12 PM

6/14/04:

Nutrition:

2517 cals (2524 target)
26/60/15 macros (25/60/15 target)
96.86% grade

Meal 1:
Oatmeal
Grape Nuts
0.5 Tbsp Natty PB

Meal 2:
Myoplex
Skim Milk
0.5 TBSP EFA

Meal 3:
Pasta
Lean ground beef
Mushrooms

Meal 4:
Oatmeal
Cheerios
Grape Nuts
0.5 tbsp Natty PB

Meal 5:
Protein Powder
Skim Milk
0.25 tbsp EFA

Notes:
120 oz water, vitamins

Workout:

Dumbbell BP: 40x12, 45x8, 50x6, 50x6
Incline DB Flyes: 25x8, 25x8, 25x8

DB Shoulder Press: 25x10, 30x6, 30x6
Side Laterals: 10x12, 15x8, 15x8

Close Grip BP: 75x12, 95x8, 95x6
Pressdowns: 50x12, 70x9, 70x9

Cable Crunches: 50x20, 70x15, 70x15
Swiss Ball Crunches: 12,12,12

Mavs · 06-16-2004, 01:45 AM

6/15/04

Nutrition:

2436 cals (2524 target)
26/60/14 macros (25/60/15 target)
97.01% grade (A+ baby!

)

Meal 1:
Oatmeal
Grape Nuts
Natty PB

Meal 2:
Myoplex
Skim Milk
EFAs
Cheerios

Meal 3:
Rice
Lean Brisket
Spicy Garlic Sauce
Green Beans

Meal 4:
Oatmeal
Grape Nuts
Natty PB

Meal 5:
Protein Powder
Skim Milk
EFAs

Notes:
120 oz water, vitamins, starting to include No-Salt, it ups the potassium while dropping the sodium. Awesome product!!

Take care gang!!

gwcaton · 06-16-2004, 04:35 AM

You are doing great on the diet ! That is the hardest part in my opinion, the weights are easy compared to the disipline needed to eat right !

Sapphire · 06-16-2004, 06:01 AM

I agree Gary! Great job Mavs! So disciplined....

Mavs · 06-16-2004, 10:34 PM

Thanks guys!!

Gary - No doubt! It's really taken quite a bit of work to get the eating down pat. I think I'm pretty much falling into a routine with it now so that really helps! I'm going to hit the gym tomorrow and Friday

Oh, did I read that you're taking a week off of work to relax a bit?

Cyndi - Thanks!! By the way...there's just something about you with a whip in that little outfit in your avat...Oh sorry!...there goes my lack of inner-monologue again

hehehehe You having a good week so far?

6/16/04 Nutrition:

2492 cals (2524 target)
24/61/15 macros (25/60/15 target)
97.14% grade

Meal 1:
Oatmeal
Grape Nuts
Natty PB

Meal 2:
Skim Milk
Myoplex
EFA
Cheerios

Meal 3:
Rice
Lean Turkey Sausage
Green Beans/Onions

Meal 4:
Oatmeal
Grape Nuts
Natty PB

Meal 5:
Skim Milk
Protein Powder
EFA

Notes:
100 oz Water, vitamins

Sapphire · 06-17-2004, 11:23 AM

Yup.. my week is going pretty well... it's really hot and humid here. I had the best leg wo yesterday.. I almost

You like the whip? Here you go hun....

gwcaton · 06-17-2004, 01:30 PM

Diets looking great as always. How's the workouts going ?

Mavs · 06-17-2004, 10:55 PM

Harder Cyndi! Harder...Harder!

Hot and humid huh? Where do you live pray tell? It's pretty hot and humid down here in ole Tejas as well. Got up to 94 today!

The workouts are going better this week Gary except for a snag I hit today. I was squatting and tweaked my left lower back. It's an old injury that acts up occasionally. It's that nerve that goes from the lower back and wraps around the side to the front of the upper leg...ouch!! So I just came home and have been stretching it out. I'm going back tomorrow to hit legs, back, bis, and calves. Then I will have hit all muscle groups this week. I'm actually still sore in my pecs and tris from my workout earlier this week!

6/17/04 Nutrition:

2524 cals (2524 target)
24/61/15 macros (25/60/15 target)
98.04% (gettin better!!)

Meal 1:
Oatmeal
Grape Nuts
Natty PB

Meal 2:
Myoplex
Skim Milk
EFA
Cheerios

Meal 3:
Rice
Chicken
Mushrooms
Cabbage

Meal 4:
Oatmeal
Grape Nuts
Natty PB

Meal 5:
Skim Milk
Protein Powder
EFA

Notes:
100 oz water, vitamins

gwcaton · 06-18-2004, 05:00 AM

OUCH !!!!!!!! watch that back. I have a pinched nerve in my lower right back and I do not have 100 % control oh my right leg. Sometimes I feel kind of numb clear down to my big toe ! Been to doc and chiro , nobody seems to be able to help but it is not nearly as bad as it was when it happened a few years ago. Part of the reason i can't/don't/won't squat any heavier than I do.

Quote:

98.04% (gettin better!!)

Man you can't get much better !

time for an update on stats ?

gwcaton · 06-24-2004, 12:47 PM

knock! knock ! Anybody home ?

06-08-2004, 05:26 AM	#61
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com looks like you havea good plan, just work it and you will be making changes that will amaze you!
	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

06-08-2004, 07:03 AM	#62
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Cool plan Babe! Good luck!!! How r u otherwise???
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

06-09-2004, 11:24 PM	#63
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	Hey sexy!! Oh hi Cyndi, sorry, I was talking to Gary... GW-I'm looking forward to those changes, brotha! I'm just working on building a good foundation! Cyndi - Thanks!! Otherwise, I've been SWAMPED. Summer school exams, extra hours at work...you name it, it's there! How are you doing?? New avatar is nice!! I didn't get a chance to post yesterday...my nutrition was basically...cals 2326 (target 2324), 23/58/19 macro ratios (target 25/60/15), daily score 89.93%. Didn't have a chance to get to the gym so I'm going tomorrow to work Chest, Shoulders, Tris, and Abs, and Friday to work Legs, Back, and Bis!! 6/9/04 Nutrition: 2294 cals (2324 target) 24/61/15 (25/60/15 target) 95.37% grade! Meal 1: 2/3 cups Oatmeal 0.9 cups Grape Nuts 1 Tbsp Natty PB Meal 2: Myoplex 0.5 tbsp EFA 1 cup skim milk Meal 3: 0.5 scoop Protein Powder 1 cup skim milk 0.5 tbsp EFA Meal 4: 1/2 chicken breast 1/2 cup black beans 1.5 cups rice 1.25 cups veggies Meal 5: 1 cup skim milk 0.75 cup Oatmeal 0.5 cup Cheerios Notes: 100 oz water, vitamins, will eventually switch Meals 3 & 5 Here's some info off of the website to better explain how this works. I'm definitely giving it a shot. Weight training only in conditioning, then the addition of cardio to the weight training in fat burning. Note the quotation marks so I don't get sued or something!! That'd be my luck these days! Take care my friends!!! E "Conditioning Phase The Conditioning Phase is NOT a weight loss phase. However, you may in fact lose a few pounds during this phase as your body adjusts to your improved eating pattern and sheds some excess fluid. For the most part, expect your weight to remain relatively constant during the Conditioning Phase or to actually go up a pound or two. This is absolutely normal and expected. The Conditioning Phase generally makes or breaks people. It requires your complete faith and confidence that this program will work. Remember, we back this program up with a 100% money back guarantee. We know it works long term, if you stay with it. But we also realize it's difficult to diet for weeks at a time and see no results, but this is a critically important part of this program. Think of the Conditioning Phase as if you were building a house. Before the frame goes up you must first dig a foundation to build your house upon. No foundation, no stability. Conditioning your metabolism to burn fat is the same concept and is unique to the PT program. The better you condition your body and speed up your metabolism during this phase, the easier the pounds will peel off during the Fat Burning Phase. For all but the LAST week, your 'Diet Score' in this phase is not a pass/fail. This is your time to practice and get ready for the Fat Burning Phase. The higher your weekly scores in the Conditioning Phase, the better you'll do in the Fat Burning Phase. Your goal here is to be scoring in the B+ to A+ range for the majority of the Conditioning Phase. The last week of the Conditioning Phase IS a pass/fail week. Think of the last week as final exams to prove your ready to graduate to the Fat Burning Phase. You must score a 6 day (Mon-Sat) averaged score of 90 or better to activate the Fat Burning module. If you fail, the program will make you repeat the week until you pass. Fat Burning Phase It's finally time to go to work. From this point on you must be at your absolute best from a dieting standpoint. Your daily 'Diet Score' is now a pass/fail mechanism. You must score a six day averaged score of 90 (A-) or better to advance to the next week. In this final phase, we will start to rotate calories in and out of your diet on a daily basis and begin the process of burning stored body fat. The rotation will be 6/4/2/0/6/4. All that means is that Monday we will cut 600 calories from your diet (primarily carbs), Tuesday we cut only 400, Wednesday just 200 and Thursday is a full day of calories. Friday we start the process over again and cut 600, Saturday only 400 and Sunday is a full day of calories again. This same rotation will be repeated each week for the duration of the Fat Burning Phase. Every fourth week we will drop your entire scale down 200 calories to give your metabolism a little jolt and keep it burning fat. For example, if your full day is 2,600 calories, on Monday of your fourth week of Fat Burning, your 'high' day will drop down to 2,400 calories and the 6/4/2/0/ scale will start from 2,400 calories. This is why we will only do a maximum of 12 weeks of Fat Burning before terminating the program. We have to avoid triggering the 'starvation' response from your body by not allowing your caloric intake to fall below a certain level for a sustained period. Your goal is a fat loss of two pounds per week. That might not sound like much but remember this; one pound of fat by volume takes up five times as much space as a pound of muscle. So losing ten or more pounds of fat makes an enormous difference in your physical appearance. And realistically, burning two pounds of fat per week is about as fast as you can go. You might indeed lose more than that, especially in the early stages of the Fat Burning process. However, most of those additional pounds will fluid that your body is getting rid of. Sunday is a reward day. If you pass for the week and hit your two-pound weight loss goal you can relax your diet a bit for the day. Keep in mind, our idea of 'relaxed' means no worse than a 'B' diet score. If you need to do a second rotation (or more) to achieve your ultimate target weight, take a few weeks off to relax, enjoy, and reward yourself a bit. Then recharge your metabolism by starting another PT program and begin the process of conditioning your body once again. Having experienced the process once, you'll find your body will respond even better and faster the second time around."
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-10-2004, 05:40 AM	#64
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Morning Hun!! I have been good.. very busy too and a little stressed. I am buying a townhouse! VERY EXPENSIVE!! But I am excited! Your diet is looking great!! Keep up the good work! Thanks about the avatar.. Have a great day Sweetie!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

06-10-2004, 06:12 AM	#65
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Plan sounds like a good one , sounds like carb cycling that a lot of people here do. I've always had good luck with just basic calorie reduction but may try the cycling closer to my 50th if my progress isn't to my liking.
	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

06-12-2004, 02:06 AM	#66
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	Hey guys! What a crazy week! I'm glad it's finally winding down. I've stuck to my nutrition plan though. I didn't get to post yesterday but ended up at 2296 cals (2324 target), 24/60/16 macro ratios (25/60/15) target, for a grade of 92.67%! All divided over 5 meals of course. Today's nutrtion was: 2292 cals 25/61/14 94.28% grade Meal 1: Grape Nuts Oatmeal Natty PB Meal 2: Myoplex Skim Milk EFA Meal 3: Rice Chicken Mixed veggies Meal 4: Oatmeal Grape Nuts Natty PB Meal 5: Protein Powder Skim Milk EFA Notes: 100 oz water, vitamins The bad news is that with everything that's gone on this week, I've only made it to the gym one freakin time! That will change this coming week since everything is settling down now. We've had people out sick at work (more hours for yours truly), exams at school, etc... I'm looking forward to getting back in there and getting fired up about lifting!! Catch ya later! E
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-12-2004, 02:14 AM	#67
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	Cyndi - That's great about the town house!! When do you expect everything to be finalized?? G-Dub - You seem to be doing great with what you're doing, man! The bulking followed by the general calorie reduction to cut! I'm really just giving this a shot because it's something I'll stick to being as cut and dried as it is. I think it's the whole getting a grade thing. Really makes it black and white and keeps me from second guessing what I'm doing constantly and ultimately quitting! I've always had a problem with that vicious cycle!! See you guys!
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-12-2004, 08:33 AM	#68
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Looks like you are doing great. Hope you get into the gym more this week
	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

06-14-2004, 01:39 AM	#69
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	Hey gang! Saturday was a great day nutrition wise. I obtained a 97.78% grade spread out over 5 feedings, 2277 cals (2324 target), 24/60/16 macronutrient ratio (25/60/15 target). Sunday was free day so it was quite a bit more relaxed. I think I'm going to start even cleaning up the free days quite a bit because it feels like some serious water retention takes place when I let loose. This week starts my second week in conditioning phase. My target cals for each day go up to 2524 with the macronutrient ratios staying at 25/60/15. I'm going to hit the gym 3 times this week doing one of the BFFM workouts. Day 1 - Chest, shoulders, tris, abs; Day 2 rest, Day 3 - Legs, Back, Bis, Calves, Day 4 - rest - Day 5 - Same as 1 (next week, Days 1 & 3 will trade bodyparts with Day 2). Anybody think that this is a decent workout to get back in the swing of things? I think part of my problem is that there's SO MANY friggin options on workouts, the whole paralysis by analysis thing! I think I'll just commit to this one through conditioning and see where it gets me. I'll start really tracking changes in weights lifted and body measurements! PS - I wonder why using a journal at the gym is so rare, I almost NEVER see anybody using something to track their workouts any more. Anybody else noticed this?? I feel like a dork when I'm in there with a little flip spiral and pen!! I just can't remember what I lifted by the time I get home! Take care all! E
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-15-2004, 08:05 PM	#72
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	Cyndi - I hear ya! Moving sucks big ones indeed! It'll be so cool when you're done though! Weekend was great! Went and saw The Chronicles of Riddick Saturday night...pretty good flick! What did you end up doing? Some packing?? Gary - You know, you're right on the money. The people working out with no sign of a journal don't seem to have a all together physique! There are those who come in and work chest and nothing else! Looks kind of funny. I saw a guy yesterday though who was writing his workout down and he had some serious muscle mass! No gut either! I do feel kind of lost without logging it somehow. Especially in relation to my previous working of that particular muscle group!
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-15-2004, 08:12 PM	#73
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	6/14/04: Nutrition: 2517 cals (2524 target) 26/60/15 macros (25/60/15 target) 96.86% grade Meal 1: Oatmeal Grape Nuts 0.5 Tbsp Natty PB Meal 2: Myoplex Skim Milk 0.5 TBSP EFA Meal 3: Pasta Lean ground beef Mushrooms Meal 4: Oatmeal Cheerios Grape Nuts 0.5 tbsp Natty PB Meal 5: Protein Powder Skim Milk 0.25 tbsp EFA Notes: 120 oz water, vitamins Workout: Dumbbell BP: 40x12, 45x8, 50x6, 50x6 Incline DB Flyes: 25x8, 25x8, 25x8 DB Shoulder Press: 25x10, 30x6, 30x6 Side Laterals: 10x12, 15x8, 15x8 Close Grip BP: 75x12, 95x8, 95x6 Pressdowns: 50x12, 70x9, 70x9 Cable Crunches: 50x20, 70x15, 70x15 Swiss Ball Crunches: 12,12,12
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-16-2004, 01:45 AM	#74
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	6/15/04 Nutrition: 2436 cals (2524 target) 26/60/14 macros (25/60/15 target) 97.01% grade (A+ baby! ) Meal 1: Oatmeal Grape Nuts Natty PB Meal 2: Myoplex Skim Milk EFAs Cheerios Meal 3: Rice Lean Brisket Spicy Garlic Sauce Green Beans Meal 4: Oatmeal Grape Nuts Natty PB Meal 5: Protein Powder Skim Milk EFAs Notes: 120 oz water, vitamins, starting to include No-Salt, it ups the potassium while dropping the sodium. Awesome product!! Take care gang!!
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-16-2004, 04:35 AM	#75
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	You are doing great on the diet ! That is the hardest part in my opinion, the weights are easy compared to the disipline needed to eat right !
	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

06-16-2004, 06:01 AM	#76
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	I agree Gary! Great job Mavs! So disciplined....
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

06-16-2004, 10:34 PM	#77
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	Thanks guys!! Gary - No doubt! It's really taken quite a bit of work to get the eating down pat. I think I'm pretty much falling into a routine with it now so that really helps! I'm going to hit the gym tomorrow and Friday Oh, did I read that you're taking a week off of work to relax a bit? Cyndi - Thanks!! By the way...there's just something about you with a whip in that little outfit in your avat...Oh sorry!...there goes my lack of inner-monologue again hehehehe You having a good week so far? 6/16/04 Nutrition: 2492 cals (2524 target) 24/61/15 macros (25/60/15 target) 97.14% grade Meal 1: Oatmeal Grape Nuts Natty PB Meal 2: Skim Milk Myoplex EFA Cheerios Meal 3: Rice Lean Turkey Sausage Green Beans/Onions Meal 4: Oatmeal Grape Nuts Natty PB Meal 5: Skim Milk Protein Powder EFA Notes: 100 oz Water, vitamins
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-24-2004, 11:20 PM	#83
Mavs

06-17-2004, 11:23 AM	#78
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Yup.. my week is going pretty well... it's really hot and humid here. I had the best leg wo yesterday.. I almost You like the whip? Here you go hun....
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

06-17-2004, 01:30 PM	#79
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Diets looking great as always. How's the workouts going ?
	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

06-17-2004, 10:55 PM	#80
Mavs Tuna's Boys to the Bowl Elite Member Join Date: Jan 2004 Location: Dallas, TX Posts: 142	Harder Cyndi! Harder...Harder! Hot and humid huh? Where do you live pray tell? It's pretty hot and humid down here in ole Tejas as well. Got up to 94 today! The workouts are going better this week Gary except for a snag I hit today. I was squatting and tweaked my left lower back. It's an old injury that acts up occasionally. It's that nerve that goes from the lower back and wraps around the side to the front of the upper leg...ouch!! So I just came home and have been stretching it out. I'm going back tomorrow to hit legs, back, bis, and calves. Then I will have hit all muscle groups this week. I'm actually still sore in my pecs and tris from my workout earlier this week! 6/17/04 Nutrition: 2524 cals (2524 target) 24/61/15 macros (25/60/15 target) 98.04% (gettin better!!) Meal 1: Oatmeal Grape Nuts Natty PB Meal 2: Myoplex Skim Milk EFA Cheerios Meal 3: Rice Chicken Mushrooms Cabbage Meal 4: Oatmeal Grape Nuts Natty PB Meal 5: Skim Milk Protein Powder EFA Notes: 100 oz water, vitamins
	"I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman "Why is the Rum gone??" Capt. Jack Sparrow

06-24-2004, 12:47 PM	#82
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	knock! knock ! Anybody home ?
	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