BulkMeUp

6-Aug-2005 153.4 13.0% 133.5 19.9
21-Aug-2005 154.4 14.0% 132.8 21.6
27-Aug-2005 155.4 13.0% 135.2 20.2

For the week ending 27aug, weight was 156-157/14% at the beginning of the week but ended at ~155/13% at the end. Similarly for the next week which started at 157-158/14% but ended at ~157/14%.

This is how the week went. I took my weight in the morning and it related to the previous days cals. Bf was 14% throughout the week.:
Sun - off - 2500
Mon - 157.6 - train - 3000
Tue - 158.0 - train - 3000
Wed - 157.8 - off - 2500
Thu - 157.2 - train - 3000
Fri - 157.8 - off - 2500
Sat - 157.6 - train - 2600
Sun - 157.4

So i guess the weight jump was mostly due to too many cals on the weekend
Anyway, i recoded sat stats:

3-Sep-2005 157.6 14.0% 135.5 22.1

So while i am 2lb heavier and it is all fat

BulkMeUp

eep!
Thanks for taking the toruble of writing that up, Emma. I shall make corrections to my diet.

Am a little confused about this.

On weekends, am generally not very physically active. the only things i mostly do are wo's and chores. I thought you had sugested lower cals (incl pwo shake) for those 2 days. Which is why i worked out a diff diet for the weekend. Do you suggest i keep the higher cals of your diet?

BTW, the milk to the pwo shake made it taste good. But the results (of the shake containing oats+milk+whey+banana+creatine) were .. umm .. 'explosive'

I got the Probab whey this time as the other one was out of stock.
32g = 130cals, 6g carbs, 22g pro, 2g fat
But it dosent look better maybe i should look for another brand. I have seen some that have a lot more protein per scoop, but twice the cost. Maybe it is worth trying those.

BulkMeUp

I wasnt trying to compete with you. Setting up those diets wasnt as difficult as the previous ones. I have worked out sooo many diets. so now all i do is copy and paste the cals and macros from older diet. Saves me the headache of reworking out the cals.

Tom_B

Ya but your making things complicated , remember K.I.S.S.!!


LOL I'm just joking with ya it'll take more than that to take my throne!!

Tom_B

LOL!! ahh that made my day!

Emma-Leigh

Adrian??! You ok?

BulkMeUp

Hey Emma. Am good. Thanks for asking. Just havent been able to do any updates as very busy with a project launch at work. Should have more time by next week.

Tom_B

lol I was thinking the exact same thing ..



Good luck on the work project Adrian

Tom_B

Hey stranger!
How ya holding up?

BulkMeUp

Ok so am back.. Last week was sooooo busy. Monday was a public holiday, but i worked to catch up on stuff. I worked late every day of the week. Friday i worked late. Then went home for a few hours and came back to work at 3am for the launch. Finished at 12noon. Went home and relaxed for the rest of the day. Sunday i thought i would do a wo considering i was only able to do 1 wo during the whole of last week. But i was in no mood. So i took the day off. Hopefully this week i shall got back into the routine. I dont feel too motivated and the waist expansion (which seems to have temporraily halted) dosent help either.

I suspect that i may be having too many cals pwo. my pwo shake is 490cals and pwo meal is 480cals. so almost 1000cals is a bit too much within 1hr, me thinks. I know that after a heavy wo i do need the cals, esp carbs. But i guess i should cut down as that many seems too much.

I gave the banana+milk+oats+whey another chance during the wo last week. If i got a lil bit more gas, i would have been able to fly like Superman! so out goes the banana (as much as i like fruit). Total cals per week will average ~2600 per day (~19xLBM). Lets see how that plays out.

Emma-Leigh

Good to see you back!
1000 cals in 1 hr?? How long are you waiting after your pre-workout meal before training? You do not want to train on that type of meal for about 1 hr at least! And then you add in your training (45 minutes to 1 hr to train + 10 minutes of stretching) and you have, at a minimum, 2-2.15 hrs since your last meal...

So how are you eating that all with in 1 hr?

The banana is such a good PWO food but if you can't stomach it then take it out and see.

Good luck.

BulkMeUp

Thanks

Sorry, i wasnt clear. I meant post wo meal. This is how things usually go:

M#4 ~4:30pm (460 cals)
workout ~6pm
PWO shake ~7:15-7:30pm (~500cals)
PWO Meal (M#5) ~8-8:30pm (~480cals)
Last meal of the day ~10pm (~200cals)

So pre wo meal + post wo shake + post wo meal = ~1440 cals in ~4hours
OR
Post wo shake + post wo meal = 980cals in ~1-1.5hr


I considered putting it in my post wo meal, but i guess it wouldnt be as benificial as in the shake. The other suggestion was to move the milk to the pre wo meal/shake and keep the banana with the pwo shake.

If it wasnt for the massive bloat i would have kept both in the pwo shake. Lets see how it goes.

Tom_B

Hey Adrian - Yay for finishign your work project

Umm for your PWO shake - why don't you Try using some yogurt instead of skim milk powder?? I have the same problem if I mix milk + bananas , but I find it soooo mcuh better if you use some yogurt, alot less bloat/gas. (and it's more yummy ) - Just freeze your shake overnight and take it to work - then by the time your done your workout in the gym it should be thawed.

BulkMeUp

Thanks Tom

There isnt a freezer at the office (only a fridge, if you know what i mean). So the shake would have thawed long before i would be ready to get to the gym. Not sure how well that would work with the oats sitting in the yogurt for all that time

Emma-Leigh

Could you put it in the fridge at work? If not, do you have a cooler you can take to work with you? As this would easily keep it cool if you simply put it in there with a cool pack.

And the oats would be YUMMY! Have you had Burcher museli before? The principle behind this is to soak oats in yoghurt and juice overnight so they go soft and absorb the juices and flavours of the mix. Very good.

BulkMeUp

No, i never heard of Burcher museli. Just the regular Swiss Museli. But i can put it in the fridge. So I shall do that. But i guess i shall have to carry the creatine seperately and not mix it in.

I'll get some FF natural yogurt, though i'm tempted to get one of those FF flavoured ones.

BulkMeUp

Leg press - wu 180x10, 270x8 - 360x8,8,8,8
Sumo DL's - 160x10,10,10,10
Standing Calves - 195x8,8
Seated Calves - 100x12,12,10
Weighted Leg raises - 15x10,8,10

Leg Raises - I thought i had increased weight, but as i got down to typing out this post, i actually used 70lb less weight. So up go the weights next time. For sure!!

Sumo - increased weights on these by 20lbs. Not no PR's yet.

Standing calves - same as last time. With heavy weights i can never get a good ROM on calves.

Seated - Same as last time. But i lost a rep on the last set.

Weighted leg raises - The gym had rearranged some of the equip around. So i spend ~5mins looking for the damn bench and didnt find it So i decided to take the weight and use the bench at the lower level. Then i spent another 5 mins looking for the 20lb DB. 3 were in use and the 4th was missing Soooo i went back to the 15lb DB and took one last look for my usual bench and spotted it. After a good waste of almost 15mins later, i did my sets. Only to screw up on the second set as i though 8 reps was the max hen i should have done 10

Need to learn a more more about streaching exercises to do at the end of my wo.
------------------------------------------------------------------------

The Simpsons
Bart plays a prank and gets into trouble with principal Skinner after he gets caught.
Principal Skinner: "... and as punishment, you will join me on my astronomy research .. at 4:30AM! "
Bart: "There's a 4:30 AM now!"

Everybody Loves Raymond.
Marie is trying to give Frank a suggestion and he is refusing to listen to her.
Marie: "Frank! I am not just some throphy wife, you know. I can contribute!"
Frank: "You?! ... a throphy wife?!! ...... What contest in hell did i win?!"

BulkMeUp

Flat DB bench - wu 35x10, 50x6 - 65x8,6,5,4
CG seated Lat Rows - 140x10,10,9,9
Decline BB Bench - 90x10,10,10
WG Pulldowns - 135x12,12,10
Standing DB milits - 40x8,8,8

Bench - Thought i could get to max RR with this set, but no such luck. Got 1 extra rep on the first set none on the second and lost a rep on the 3rd and 4th.

Rows - These were a bit better. 1extra rep on 1st and 3rd set but nont on the 2nd and 4th.

Decline bench - Frist set got to max RR. But it seemed easier than last time. and it was, coz i got to max RR for the remaining 2 sets as well.

Puldowns - only got 1 extra rep for the 2nd and 3rd set.

Milis - Surprisingly got to max RR for all 3 sets

This was a a day of mixed results. Falt banech didnt so well, but i decline did well. Rows and pulldowns aernt great but milis were great.

It could have been the cheat lunch i had. We had a farewell lunch for a colleague who is leaving the company. So we went to a Mexican restraunt. Not a fancy place, it was a small family run business and but the food was great. I tried to limit myself and be reasonable with what i had and declined the frozen icecream for desert. It was still waaay more cals than what i normally would have for that meal. But it was sooo good So i was feeling the effects of too many cals and was a bit out of the mood for a wo , but pushed myself to it anyway.

All those cals didnt help. My weight spiked up by 1.5lbs this morning but my waist held at 34.5" . Hopefully things should regularise out by the weekend.
---------------------------
Came accross a thread discussing RDA's (Dont Buy Them). Which contained a link in one of Rob's post. Got me thinking. Maybe i need to throw in a second multi vit/min pill a day

Emma-Leigh

I imagine that you don't need it and I would urge you against it. Vitamins/mineral pills are no where near as effective as real food - and offering you a 'big dose' in 1 tablet means most of it disappears down the toilet.

Also - taking more than 1 tablet can cause you to get WAYYY too much of some of the vitamins/minerals and this might not be healthy for you (depending on which ones they are).

One day you should go onto www.nutritiondata.com and use the 'pantry' tool to enter all your food for the day. Then select all of them and click 'analyse recipe'. You will probably find that you are hitting well above a lot of the RDI's as it is. If you add on any that you are getting from one multi-vitamin + any additional vitamins in your protein powders (have a look - most will have some vitamins/minerals in them) you should be fine.

If not - then try to increase vitamins via diet - add some more fresh vegetables, make sure you are eating some skim dairy, add in another peice of fruit (take out some of the other carbs to compensate) and occasionally swap some of your foods (eg: instead of using 120g tuna + 1 tsp olive oil use 100g tuna + 1 whole egg).

Tom_B

Did ya try the yogurt shake yet ? LOL

BulkMeUp

RDL's - wu 160x6,6 - 190,8,8,8,8
Squats - 150x8,8,10,10
Seated Calves - 100x10,10
Standing Calves - 75x24,22,22
Lying Crunches - 60x12,12,12

RDL - Reached Max rr with these. So will def try 200lb next time.

Squats - Up by 10lbs. First 2 sets were a tad bit diff. But managed to get to max rr for the rest. Will try and get all 4 sets with 10reps before increasing weights.

Seated calves - these were good. reached max rr

Standing calves - started at a low weight but barely made it to rr of 25-30. These many reps are painful.

Lying crunches - upped weight by 10lbs and reached max RR. This exercise has stopped becomming challenging. Maybe i should try doing them with a slower tempo 2/1/2.

BulkMeUp

Bent Over rows - wu 50x8, 80x8 - 120x8x8x6x7
Incline DB press - 45x10,10,9,7
WG seated cable rows - 130x12,10,9
PecDec - 135x12,10,7
EZ BB upright rows - 50x10,9,10

Bent over - weight up my 10lbs. this time i counted only the reps where the bar touched my abs. so i did a few more reps than what was recorded.

Inclines - These went down. Lost a rep on the 3rd and 4tth set.

Rows - got 4more reps on 1st set. 2 on the second and 1 on the third. so i'm getting somewhere with these.

Pec Dec - this was a PR and managed to get to max RR for the first set as well!

upright Rows - Missed max rr on the 2nd set. But i think i found the comfort zone with this exercise.

BulkMeUp

I did have oil soluble vits toxicity in mind. But i was also thinking about the water soluble ones that probably get washed out of my system with all the water i drink. But i think i shall leave the second pill out.

Oh, ok. I'll do that as soon as i get some time to give me an idea of where i stand.

Am seriously considering adding more variety to my diet. some of it, e.g. Tuna+Brown rice+veggies+olive oil is getting really boring.

BulkMeUp

Yes i did! It works fine. Thanks for the tip. It does give my chocolate protein powder a sour taste, but i think i can get used to the taste.