Date: 01/01/2006
A Cut Above- The Journey Is Refined For 2006
Beginning Notes-
Began lifting mid-June 2005, and since then have gained considerable knowledge as well as decent gains in all areas of my body. Therefore, for 2006 I am ???refining??? what I already know. This term ???refinement??? is in regards primarily to my diet, as I have observed that it has been the biggest obstacle to my journal thus far. I have several new plans for each area (i.e. training, nutrition, etc.) that I will break down for the ???refined journey??? this year???.
Diet-
Overall, I can see where diet will become the biggest obstacle to my gains, as I assume it is for most people. It is not what I am eating, it is the amount and consistency of what and how I am eating. Since I am still rather young at almost 20, my diet modification plan for the ???refined journey??? isn???t too complicated. Let me list several changes or points:
1. I will begin eating more consistently. 6 small nutritious meals, with the biggest one in the morning full of complex carbohydrates and protein, and concluding with the smallest meal at night, which will contain slow digesting food.
2. I will take my multi-vitamin more consistently then I have been. This multivitamin is GNC Mega Men, which shall be consumed twice a day.
3. I will take my whey supplement on off days, just cut in half.
4. I will eliminate and replace items in my diet. Items to be eliminated include the following: mayo (sub soy mayo), fatty salad dressing, 2 percent milk (sub skim milk). I am cutting down on the amount of ketchup, parmesan cheese, and generally stuff like that in general. Serving sizes in general. No more foot long Subway sandwiches, etc. You get the point. The list isn???t limited to these items; those are just some areas I can identify off the top of my head.
5. Obviously no soda, trash, etc. I???m very good with this issue, but I indulge myself occasionally. No more of these. I am considering allowing one cheat day, on Sundays, but it would be not be a total pig out day.
Supplements-
We???re going to up the ante for 2006. Once budget allows I will begin/continue the following:
1. GNC Multi 2x A day
2. ON 100 % Whey- Training days- 2 scoops in morning shake, 2 scoops in p/o shake. Non-training- 2 scoops in the morning, or wherever I need them as a part of meal replacement during the day.
3. Primaforce CEE- I???m going to load it then take it in the morning, and pre/post workout. Or just pre/post w/o. I haven???t decided what shall be the most beneficial yet.
4. Fish Oil Caps- Whatever the recommended dosage is.
5. BCAAs. - Post w/o. Need to do some research as to what brand and dosages.
Training-
For the month of January and perhaps February I am going to be following an arms intensive split, as I need to see how my current job schedule shapes up, and give me time to focus on diet w/o having to stick with a new p/rr/s type routine at the same time too.
Arms Intensive:
Monday- Chest (15-20 sets including warm-ups) Triceps (10-12 sets)
Tuesday- Back (20-25 sets including warm-ups) Biceps (10-12 sets)
Wednesday- Off
Thursday- Shoulders (15-20 sets including warm-ups)
Friday- Legs (15-20 sets including squat warm-ups) Biceps (2 supersets) Triceps (2 supersets)
Saturday- Off
Sunday- Off/Diet Cheat Day
Odds are I will not stick strictly to this layout, but will keep the lifting days the same (4) w/ no more than 2 consecutive days of lifting.
Come the end of February or January depending on life, and the consistency of me sticking to a new diet, I am going to begin p/rr/p/rr/s split, as I am trying to build mass. (Leanness for me at least at this age comes naturally lol, no cutting.)
I am unsure yet about the split of the p/rr/p/rr/s routine muscle group per day wise. But it will probably be 4 a week lifting days, as that is what I seem to like. We shall see.
Pending the results of the p/rr/p/rr/s plan, I will either stick w/ that longer or go to pure p/rr/s around the middle of the year or so, as I will have been then training over a year, and ready to hit p/rr/s for real I guess. I honestly think I could go at it now, but I am going to listen to what Gopro has gone over in his sticky.
I need to start consistently free squatting (no smith) even if this requires a change of gym. I have been using the smith too much, and feel that I need to step into the real realm.
I am also going to start doing full workout for legs. No more excuses.
I am going to begin to incorporate semi hard cardio for a short period of maybe 15 minutes at the max at the end of each lifting session.
At some point before June, I will figure out a flexibility program and incorporate that into my daily split on lifting days.
That???s it.
Miscellaneous Notes-
I really am interested to see what a refined diet and serious supplementation will bring, as well as a unique program in the middle of the year. If I stick w/ these, my body should really take off. Over the long term, as I think is consistent w/ most people, diet poses the most problems.
I am writing this long post of my goals, etc. primarily for myself to refer to in the coming months, but I greatly value input of those who are much farther in the game than I, both knowledge, experience, and shape wise ha-ha.
May the ???Refined??? Journey of the Negro begin!
Let???s get it???.
J
A Cut Above- The Journey Is Refined For 2006
Beginning Notes-
Began lifting mid-June 2005, and since then have gained considerable knowledge as well as decent gains in all areas of my body. Therefore, for 2006 I am ???refining??? what I already know. This term ???refinement??? is in regards primarily to my diet, as I have observed that it has been the biggest obstacle to my journal thus far. I have several new plans for each area (i.e. training, nutrition, etc.) that I will break down for the ???refined journey??? this year???.
Diet-
Overall, I can see where diet will become the biggest obstacle to my gains, as I assume it is for most people. It is not what I am eating, it is the amount and consistency of what and how I am eating. Since I am still rather young at almost 20, my diet modification plan for the ???refined journey??? isn???t too complicated. Let me list several changes or points:
1. I will begin eating more consistently. 6 small nutritious meals, with the biggest one in the morning full of complex carbohydrates and protein, and concluding with the smallest meal at night, which will contain slow digesting food.
2. I will take my multi-vitamin more consistently then I have been. This multivitamin is GNC Mega Men, which shall be consumed twice a day.
3. I will take my whey supplement on off days, just cut in half.
4. I will eliminate and replace items in my diet. Items to be eliminated include the following: mayo (sub soy mayo), fatty salad dressing, 2 percent milk (sub skim milk). I am cutting down on the amount of ketchup, parmesan cheese, and generally stuff like that in general. Serving sizes in general. No more foot long Subway sandwiches, etc. You get the point. The list isn???t limited to these items; those are just some areas I can identify off the top of my head.
5. Obviously no soda, trash, etc. I???m very good with this issue, but I indulge myself occasionally. No more of these. I am considering allowing one cheat day, on Sundays, but it would be not be a total pig out day.
Supplements-
We???re going to up the ante for 2006. Once budget allows I will begin/continue the following:
1. GNC Multi 2x A day
2. ON 100 % Whey- Training days- 2 scoops in morning shake, 2 scoops in p/o shake. Non-training- 2 scoops in the morning, or wherever I need them as a part of meal replacement during the day.
3. Primaforce CEE- I???m going to load it then take it in the morning, and pre/post workout. Or just pre/post w/o. I haven???t decided what shall be the most beneficial yet.
4. Fish Oil Caps- Whatever the recommended dosage is.
5. BCAAs. - Post w/o. Need to do some research as to what brand and dosages.
Training-
For the month of January and perhaps February I am going to be following an arms intensive split, as I need to see how my current job schedule shapes up, and give me time to focus on diet w/o having to stick with a new p/rr/s type routine at the same time too.
Arms Intensive:
Monday- Chest (15-20 sets including warm-ups) Triceps (10-12 sets)
Tuesday- Back (20-25 sets including warm-ups) Biceps (10-12 sets)
Wednesday- Off
Thursday- Shoulders (15-20 sets including warm-ups)
Friday- Legs (15-20 sets including squat warm-ups) Biceps (2 supersets) Triceps (2 supersets)
Saturday- Off
Sunday- Off/Diet Cheat Day
Odds are I will not stick strictly to this layout, but will keep the lifting days the same (4) w/ no more than 2 consecutive days of lifting.
Come the end of February or January depending on life, and the consistency of me sticking to a new diet, I am going to begin p/rr/p/rr/s split, as I am trying to build mass. (Leanness for me at least at this age comes naturally lol, no cutting.)
I am unsure yet about the split of the p/rr/p/rr/s routine muscle group per day wise. But it will probably be 4 a week lifting days, as that is what I seem to like. We shall see.
Pending the results of the p/rr/p/rr/s plan, I will either stick w/ that longer or go to pure p/rr/s around the middle of the year or so, as I will have been then training over a year, and ready to hit p/rr/s for real I guess. I honestly think I could go at it now, but I am going to listen to what Gopro has gone over in his sticky.
I need to start consistently free squatting (no smith) even if this requires a change of gym. I have been using the smith too much, and feel that I need to step into the real realm.
I am also going to start doing full workout for legs. No more excuses.
I am going to begin to incorporate semi hard cardio for a short period of maybe 15 minutes at the max at the end of each lifting session.
At some point before June, I will figure out a flexibility program and incorporate that into my daily split on lifting days.
That???s it.
Miscellaneous Notes-
I really am interested to see what a refined diet and serious supplementation will bring, as well as a unique program in the middle of the year. If I stick w/ these, my body should really take off. Over the long term, as I think is consistent w/ most people, diet poses the most problems.
I am writing this long post of my goals, etc. primarily for myself to refer to in the coming months, but I greatly value input of those who are much farther in the game than I, both knowledge, experience, and shape wise ha-ha.
May the ???Refined??? Journey of the Negro begin!
Let???s get it???.
J
today so I did a mini session sort to speak.
But I suck it up
. These workouts seem to take the longest, and they seem the most boring. I have no idea why. Front delts didnt feel like they got hit hard like they normally do. Skipped 4th set overhead press, and did bb shrugs instead of this life fitness shrug machine that lookd promising at first. World is empty at this hour...Just me my thoughts and the fight against iron.
Rear delts really starting to poke out. Extra trap work tonight.
).
)
