The Quest for Abs

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  1. #1
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    The Quest for Abs

    Hello all!

    I'm going to give this journal thing a shot! My main goal in all of this is to find my abs again as soon as possible (reduction of bodyfat with no loss in LBM or even a slight gain) and say adios to the love handles.

    I'm 26, 5'5", 157 lbs at present. I've lifted off and on for the past few years and have a decent amount of LBM leftover from that. I don't know what happened (probably finding IM!) but something in my head just "clicked" that it's time to get serious and I won't find those abs without CONSISTENCY!

    As far as weight training, I plan to hit each body part once a week, 3 exercises for major muscle groups, 2 for minor muscle groups, 3-4 sets per exercise, 6-12 reps per set. 3 weight training sessions per week. PS - Please don't laugh when I list the amount of weight I'll be lifting! lol I'm a rookie, have mercy...

    On the cardio front, I just started sprinting today. WOW! Learning to run fast again believe it or not is going to take some work! Today for instance, I did 8 all out sprints of 10 seconds each with 2 minutes of walking/jogging between sprints. I was going to do 10 sprints but my hammies started tightening up so I'm going to ease my way into this one! ;o) I'll do some kind of HIIT at least 3x a week (bike or running).

    Nutrition: I recently read a book called The Leanness Lifestyle and really liked what I read. Two weeks ago I was at 160 so I've lost about 3 lbs since implementing it's suggestions. I'm sure some of it may have been water weight though. To lose a consistent 1.5 lbs per week with 240 min of training per week at my current bodyweight, I will need to consume about 11440 calories per week. This will create a 5250 weekly calorie deficit. I'm going to stagger the calorie totals for each day to keep my body more or less guessing. Sundays will be my day to kind of "let go" but I will still be sure to keep the overall calorie deficit in effect! I'll do my best to divide it into 5-6 meals per day considering I'm going to school and working full-time right now!! Oh, and I'll be consuming around 1 gallon of water daily and taking multi-vitamins and extra Vitamin C to speed recovery from the weight training. If I'm missing anything, let me know. Fitday.com is the shizzy by the way!

    If anyone has any suggestions or input (or most of all - ENGOURAGEMENT!) please feel free!! This is an awesome forum and I can't wait to get even more insight from you guys!

    Take care everyone,

    Eric
    "I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman

    "Why is the Rum gone??" Capt. Jack Sparrow

  2. #2
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    5/24/04

    Today's diet was so-so as I was on the go most of the day. I made sure to stay in my calorie range though and the macronutrient ratios weren't THAT bad...almost a 40/40/20

    1603 calories
    39% carbs
    36% protein
    25% fat

    Meal 1:
    1 cup skim milk
    1/2 Grape Nuts

    Meal 2:
    1 cup skim milk
    1 packet Myoplex Lite

    Meal 3:
    Steak Soft Taco from Taco Smell...I mean Bell

    Meal 4:
    Extra Lean Ground Beef (3.5 oz) on a wheat bun
    Lettuce
    Pickle
    1 tbsp light mayo

    Meal 5:
    2 cups skim milk
    1.5 servings protein powder

    Workout:
    8 all out sprints of 10 seconds each with 2 minutes of walking/jogging between each

    Note: Was shooting for 10 sprints but as mentioned before, the hammies were tightening up...came home and did some stretching. Weights tomorrow!!
    "I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman

    "Why is the Rum gone??" Capt. Jack Sparrow

  3. #3
    bring it!
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    Hi Mav's best of luck with your goals!

    I LOVE sprinting!!! Glad to see that your doing them!

    diet doesnt look too too bad, minus meal 1 and 3. however I know you did mention youwere busy. Have you considered packing meals the night before for the next day?
    one thing that I see missing-veggies and healthy fats.
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

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    Good luck!! Listen to Jenny Muscles... check out HER ABS!!

  5. #5
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    Hey Jen! Thanks so much for the support and suggestions!! You're 100% right on the veggies and healthy fats. Meals 1 and 3 were out of whack too. What would you suggest as far as "Jennifying" meal 1?? Like my new word? Maybe some oatmeal with Protein Powder and natural PB? Meal 3 was definitely out of the norm for me. I was trying to figure out a way to get in a protein, carb, and veggie while on the road. (If you can call iceberg lettuce a veggie, I've heard it basically has the nutritional value of Saran Wrap). It was just a way crazy day! It'll definitely be better as far as preparation on that end!! What do you think of my sprinting routine? I was thinking about converting to a sprint for 10 seconds, walk/jog back to the start, sprint again, repeat cycle 10 times. This would lessen the amount of times between sprints!

    Hey there Sapphire! Thanks for stopping by and thanks for the good luck wishes! Please feel free to throw in any input you might have as well! Yes, I have definitely seen Jenny Muscles' abs...so her word is gospel to me! lol I've seen your sleek physique too though Cowgirl Be sure you throw in your advice too!!

    Take care everyone...back to work for me.

    Eric
    "I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman

    "Why is the Rum gone??" Capt. Jack Sparrow

  6. #6
    bring it!
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    you 2 are silly!!

    Jennifying meal 1 - oaties, eggwhites(1-2yolks) or some nat. pb too. just not boatloads of it. the protein powder is fine too.

    where are you doing your sprints? is it possible to measure them. I rarely time mine, but rather do various distances, etc.
    for example:
    10X100m . these are all out, then walk back and repeat. slight rest after 5th sprint if needed.
    5X200m . same outline as above.

    you could also do shorter sprint distances but increase the trips. ie. 16X40-50m.
    switching it up keeps things fresh and more challenging all the time.
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

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    Hey Mav! I will be glad to pop in to check on you... do the same for me!

    I eat Fiber One cereal with skim milk and chocolate protein powder with 1 tblsp Nat PB. It's yummy. Oatmeal sometimes too, more in the winter though.
    have a good night...

  8. #8
    Lookin' for abs !
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    Mavs,
    Now you did it , you posted in my journal that you have learned a lot from my journal so now I have to keep an eye on ya to see if it works ! LOL

    Good luck !

    don't forget to post your starting stats.
    Current journal : Insert-catchy-title-here
    The return of G-dub
    My P/RR/S Journal
    My GWcaton Journal
    My Bulking Journal
    Just remember, when you think you're done you've just startled . DEADBOLT . 2005

  9. #9
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    Hey all! Thanks for your feedback!

    Jenninator - I'm currently just doing my sprints in the neighborhood but I think I'll walk off a 100 yard distance and run that over and over for my sprints! I'll walk off a 40, a 150, etc...for variety! (ie. this mailbox to that mailbox = roughly 40 yards ) I'll definitely start leaning towards adding some protein in that first meal like you suggested!

    Sapphire - That breakfast sounds like a great way to get the macronutrients balanced! Thanks for popping in here and checking up on me! I need all I can get!! I'll be more than happy to do the same for you!

    GW - THanks for the good luck wishes, man! I'm definitely feeling good about this go-round! This may be a stupid question but what starting stats would you suggest I list? Are you referring to measurements? Once again, thanks for checking up on me, brotha! I'll check in on you now and again too!

    Next post...today's nutrition/training...
    "I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman

    "Why is the Rum gone??" Capt. Jack Sparrow

  10. #10
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    5/25/04

    Courtesy of the great fitday.com:
    1712 calories (3315 for the week so far)
    52% Carbs
    32% protein
    17% Fat
    (Wow, 101%! I must really be doing something good..lol) I'm planning on bringing those carbs down, inch the fat up, and bring the protein up. Is this a good idea or am I fine where I'm at?

    Meal 1:
    1 cup skim milk
    1/2 cup Grape Nuts
    (I am going to work on this one a little more as suggested)

    Meal 2:
    1 cup skim milk
    1 Myoplex Lite

    Meal 3:
    2 slices 100% whole wheat bread
    2 slices lean turkey
    1 slice FF American cheese
    1 tsp mustard
    1/2 cup lettuce

    Meal 4:
    1/2 cup chicken, white meat
    2 cups steamed veggies (broccoli, carrots, water chestnuts, beans, cabbage)
    1.25 cups rice
    1 tbsp olive oil
    .25 cup ff garlic sauce

    Meal 5:
    1 cup skim milk
    1 scoop protein powder

    Training:

    Ok, the system went down at work today so guess who got to stay until 9:30 to get it back...oh yeah, yours truly! So since the gym was closed, I'm switching today and tomorrow's training. I did 30 min of interval training on the bike where I go at a pretty fast pace and on every 5th minute, I pedal ALL OUT for 30 seconds. I was POURING sweat and the heartrate was way up! I was going to do sprints again but my hamstrings were still pretty sore!!

    I also did crunches 4 sets of 25 reps, nice and slow with deep muscle contraction!! Oh the burn!!!

    Tomorrow morning I'm going before work to work chest, tri's, and calves!!

    I'll have to weight train 3 days in a row but this isn't going to be the norm by any means!!

    Everyone take care and sleep tight!

    Eric
    "I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman

    "Why is the Rum gone??" Capt. Jack Sparrow

  11. #11
    bring it!
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    Jenninator tooo funny!

    right on for the sprints!! good plan!

    hope you dont mind my picking at your diet?

    we already know how we feel about meal 1.
    meal 2 could use some EFA's.
    check the ingredient onthe ww bread. white flour? corn syrup or glucose? if so baddd. I wouldnt eat the bread everday either.
    more chicken in meal 3 and 4.
    is it brown or wild rice in meal 5?
    need some EFA's in that last meal.
    and overall, dear man, EAT!! cals are too low!

    Have a super day Eric
    " To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

  12. #12
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    Originally posted by Mavs
    Hey all! Thanks for your feedback!

    Jenninator - I'm currently just doing my sprints in the neighborhood but I think I'll walk off a 100 yard distance and run that over and over for my sprints! I'll walk off a 40, a 150, etc...for variety! (ie. this mailbox to that mailbox = roughly 40 yards ) I'll definitely start leaning towards adding some protein in that first meal like you suggested!

    Sapphire - That breakfast sounds like a great way to get the macronutrients balanced! Thanks for popping in here and checking up on me! I need all I can get!! I'll be more than happy to do the same for you!

    GW - THanks for the good luck wishes, man! I'm definitely feeling good about this go-round! This may be a stupid question but what starting stats would you suggest I list? Are you referring to measurements? Once again, thanks for checking up on me, brotha! I'll check in on you now and again too!

    Next post...today's nutrition/training...
    Mavs,

    Yes, like chest , waist , thigh , etc etc Body fat % anythinf you use to gauge changes/progress.


    Current journal : Insert-catchy-title-here
    The return of G-dub
    My P/RR/S Journal
    My GWcaton Journal
    My Bulking Journal
    Just remember, when you think you're done you've just startled . DEADBOLT . 2005

  13. #13
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    Hey guys!

    Jen - by all means! Feel free to pick away at my diet! How's your day going by the way? You know, I checked the ingredients on the whole wheat bread and wow, you were right on the money! I'll definitely be phasing that out. I'm planning on stopping by the store on my way home today and loading up on some EFA's and some lean protein sources. I'm going to check Jodi's posts for info on some good EFA's. Oh, and the rice...it was white...I KNOW, I know Very bad! hehe

    On the cals, I'm not 100% sure on what to do because in order to maintain a 5250/wk calorie deficit, a book that I read said that I should be consuming about 1634 cals/day. Is this off? I know it seems pretty low but I just figured it's because I'm not exactly Lou Ferrigno over here!! Whatcha think?

    gw - Thanks for the idea on the stats! I checked your cutting journal last night after I posted my question and saw all of the measurements. I took them this morning before going to workout! I'll post them now!

    Again, thanks for all of the advice and support!! I'm always open to your knowledge and ideas!

    5/26/04 stats:

    5'5" 156 lbs

    Bodyfat: 18.1% - (bad news: well, it's 18.1%, good news: it was 19.6% two and a half weeks ago!)

    Neck: 14 3/4"

    Shoulders: 45 1/2"

    Chest: 39 1/2"

    Waist: 36" (this is where my body seems to store almost everything)

    Arm: 13 1/2"

    Thigh: 23 3/4"

    Calf: 14 1/4"

    I'll check these again in two weeks!
    "I'm so terrifical, I have my own toll free numba - 1-800-UNBELIEVABLE...ooohhhh!!" Diceman

    "Why is the Rum gone??" Capt. Jack Sparrow

  14. #14
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    Originally posted by Mavs

    Bodyfat: 18.1% - (bad news: well, it's 18.1%, good news: it was 19.6% two and a half weeks ago!)

    nice

  15. #15
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    Hi Eric!

    Congrats on BF drop! Great job!

    Being so strict with your diet can be hard... requires planning. But you can do it!!!!

    Night' Hun

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