Tom's first journal

[Tom_B]

Febuary 1

Well since I'm about to do a 5 day break , and I remebered Emma saying don't work a muscle group twice within 5 days , I thought it would be fun to just do two exercises for every body part (except Bi/Tri .. well I was but during the workout my arms felt like they were about to fall off so I stuck to just one ) with 3 sets each ... and I ended up Superseting them because well ... time and I haven't done a super set in a while ..

Training - 5 minute cardio warm up on eliptical (then the place where you put your foot completely snaped off and I nearly twisted my leg) , 5 minute warm up of jumpping up a down and movie my arms.

Workout -
SLDL - *130lbs* 1x8 , 1x3*dropbar*2 , 1x7
Superseted with
Reverse Flies with head on bench - *12.5lbs* 1x11 , 1x10 , 1x11

One Arm Db Row - *47.5lbs* 1x9 , 1x9 on right side , 1x7 on left side *40lbs* 1x11
Superseted With
DB kickback - *12.5lbs* 3x10

Incline Bench press - *70lbs* 1x12 , 1x8 , 1x5.5
Superseted With
Concentration curls - *30lbs* 1x9 , 1x8 , 1x7

Glute - Ham Raise - *50lbs* 1x20 , 1x18 , 1x14
Superseted with
Seated DB Raise - *20lbs* 1x12 , 1x8 , 1x7.5

Middle Back Shrug - *30lbs* 3x12
Superseted with
DB Press - *30lbs* 2x8 , 1x7.5


Now that was fun



Diet -
Meal 1 - oats , whey , skim milk , banana, coffee
*post workout* - whey, museli , banana, skim milk
Meal 2 - CC , muesli , whey , Natty Crunchy PB , fishies , SF maple syrup
Meal 3 - brown rice , chicken , pear , fishies , celery
Meal 4 - protein bar , oats , broccoli , lemon juice , stevia , cinnamon , SF maple syrup
Meal 5 - CC, almond butter ,fiber 1
Meal 6 - CC , almond butter , fiber 1

Water - 5L

No diet pepsi or coke today


Workout was GREAT! I was so exhausted!
My best friend got back from Flordia .. lucky bastard and him being in warmth lol so glad he's back! He brought back this "Astronaut Ice - Cream" it's what the astronauts eat for ice - cream anyways he wanted me to try some but I refused .. but he saved me a cube for Sun so I can try it out . He also brought me back this "Donald Duck License Plate" because I love Donald and I'm getting my driver license soon! And you also brought me back this pair of underwear that say on the but " I'm a lean mean farting machine" it's basically an inside joke with all my friends because where I eat so much / am bloated I have alot of gas ahh it was funny.
Tomorrow is the first day of second term at school that's gonna be hell .. I have Com - Tech , Social Studies , Science and Math can we say LOT OF HOMEWORK!

 

[Tom_B]

Ok this Will be my new diet for the next 5 days of rest (Will also be my diet on normal Rest days (the ones with stretching) )

Meal 1 -
-1 cup of skim milk
-1 scoop of whey
-1/3 a cup of oats
-50g of banana
-1/2 a TBSP of almond butter

Totals - 421 calories
8g of fat (2g sat)
51g of carbs (5g fiber)
38g of protein

Meal 2 -
1 TBSP of natty crunchy PB
3/4 a cup of muesli
1/2 a scoop of whey
1/2 a cup of cottage cheese

totals - 465 calories
12g of fat (2g sat)
52g of carbs (6g fiber)
38g of protein

Meal 3 -
1 cup of brown rice
100g of chicken
1 apple
3 fishies
Some celery

totals - 442 calories
10g of fat (1g sat)
47g of carbs (3g fiber)
37g of protein

Meal 4 -
1 protein bar
1/2 a cup of oats
3 fishies
Some green beans /or broccoli

Totals - 432 calories
14g of fat (3g sat)
57g of carbs (5g fiber)
30g of protein

Meal 5 -
1 cup of cottage cheese
1 1/2 TBSP of almond butter
1/4 a cup of fiber 1

totals - 381 calories
13g of fat (1g sat)
31g of carbs (12.5g of fiber)
37g of protein

Meal 6 -
1 cup of cottage cheese
1 TBSP of almonds butter
1/4 a cup of fiber 1

Totals 333 calories
9g of fat (1g sat)
29g of carbs (9g fiber)
35g of protein

totals for the day : 2474 calories
66g of fat (8g sat)
267g of carbs (41g of fibre)
215g of protein

How does that look?

And on my cheat days I'll have 4 healthy meals of probably around 350 - 400 calories then have my cheat , so it might fall under 2500 calories , or it might be right on depending on what I cheat with

 

[Emma-Leigh]

ya but I don't like doing cardio and lifting together I can handle something like shoulders or tri/bi but I wouldn't like doing cardio and the chest or something like that

I do cardio after chest and shoulders. As long as you keep it short then you are fine. But having a shake after your workout before your cardio is a great thing.

okay ....
I'll search up some stretches and such to do .. they should range from like 30 - 60 minutes right?

Yeah - 30 to 60 minutes is fine. Nothing fancy, just normal stretching.

Ok .. so basically just keep macros the same , just make the meals larger ..
I'll go through make something up later.

Yup. Great!

ok I guess I was just more concerned about not keeping calories at 2500 , in case it might go under or something but I'll eat the 4 healthy meals then a cheat .. See my problem is , is that I can get full really easily ... but that dosen't mean I can't eat .. I can keep stuffing it down even after I'm full

This is where your mental attitude towards food has to change! If you work on that then you will be able to enjoy the occasional treat without going overboard.

 

[Emma-Leigh]

Well see if I do the movements slow enough and such and not do it at a fast speed it's actually relaxing ...

It is still muscle exercise - it is like saying 'if I do weights really slowly it is not counted as exercise'?

As soona s the friggin doctor sets up my BMD scan see the closest place that has the machine that can do it is in a hospital thats 45 mins away .. he said he'd set up a appointmetn there but he hasn't called us back yet ...

The BMD is for your bones tom (bone mineral density). You want to get an ECG or echo/ultrasound for your heart.

okay i'll jsut concentrate on my reps ..
I don't need to do that cycle of heavy to light thing just yet right? Because well I'm only lifting heavy for my first exercise .. and everything esle is between 8-12 ..

You still need to cycle tom. I wouldn't say you would need it if you didn't need it!

 

[Emma-Leigh]

what's a push-press movement?

Here:
Push Press
And:
Push Press

Your elbows are to the front of your body, not the sides.

It is a power movement, so it is explosive. But I would do it as a normal weights move for now (don't add the jumpy bit or anything).

Ok I'll do incline first , and say every 2nd to 3rd week switch it so I'm doing incline DB press and regular BB press

I would do one cycle of 3 to 4 weeks with incline DB as your primary move, then swap for the next cycle and have regular BB as your primary move.

I was actually thinking about that .. but what about when I am able to reach the required reps? .. where would I put weights on myself so I was thinking I could keep progressing with the bench dips but not the push-ups ..

Just keep going to failure you goose! Then, after that, do one arm or one leg or decline (feet on a bench) or add weights on your back...

Ok ... hmm what would be better SLDL or regualr deads? .. and whats a swing through? I'll look that up too.

I would do regular deads - with a lighter weight to start with, while you are learning form. Or I would do swing thru's or hypers/reverse hypers on a fit ball (lower back work):
Reverse hypers - Just be careful!!
Swing thru - Do these slower and more controlled than you see here

But I searched it up ... I got two different forms for it ... which one are you talking about? The one where it KINDA looks like a lunge or the one with your back foot on a bench?

Back foot on a bench. They are hard and they really target your balance, quads and glutes.
Here

So I can still do that but I jsut won't be using a heavy weight where I reach failure .. or can I take a set out of that and add the extra set to something else

Do 4 sets on these - you can't swap sets between body parts it doesn't work like that!

I would do heavy weights still, but don't go to failure.
eg:
Use a weight you could do 7 reps with, but do 6. Then use a weight you could do 9 reps with, but do 8... etc etc.

 

[Emma-Leigh]

I have thought about / considered yoga in the past but never really acted on it ... but now that you mention it I think what i'll do is go out a look for maybe a yoga DVD or something tomorrow I think it would be fun

Careful with yoga - it can be VERY challanging and you really need to learn the correct technique.

There are actually more injuries caused by yoga than any other sport!

 

[Emma-Leigh]

Looks good... But a few meals look whacky for macro ratio's...

Meal 1 -
-1 cup of skim milk
-1 scoop of whey
-1/3 a cup of oats
-50g of banana
-1/2 a TBSP of almond butter

Totals - 421 calories
8g of fat (2g sat)
51g of carbs (5g fiber)
38g of protein

Ok - where is this carb figure from??

0.33 cup oats = 100 cals, 18g carbs, 4g protein, 2g fat
50g banana = 45 cals 11.5g carbs, 0.5g protein
1 cup calcium fortified skim milk = 86 cals, 12g carbs, 8g protein
1/2 tbs Almond butter = 55 cals, 1.5g carbs, 1g protein, 4.5g fat
Whey I would imagine is ~100-110 cals, 25g protein and <1g fat and carbs...

total = 386-400 cals, ~43g carbs, 37-39g protein, ~7-8g fat.

Meal 2 -
1 TBSP of natty crunchy PB
3/4 a cup of muesli
1/2 a scoop of whey
1/2 a cup of cottage cheese

totals - 465 calories
12g of fat (2g sat)
52g of carbs (6g fiber)
38g of protein

good meal... I would check your ratio's again just to be sure.

Meal 3 -
1 cup of brown rice
100g of chicken
1 apple
3 fishies
Some celery

totals - 442 calories
10g of fat (1g sat)
47g of carbs (3g fiber)
37g of protein

How do you get 37g of protein and 10g fat?
3.5 oz chiken = 27g protein, 2-3g fat
1 cup brown rice = 4g protein, 1g fat
3 fishies = 3g fat
Total = 31g protein, 6-7g fat

Meal 4 -
1 protein bar
1/2 a cup of oats
3 fishies
Some green beans /or broccoli

Totals - 432 calories
14g of fat (3g sat)
57g of carbs (5g fiber)
30g of protein

This is fine.

Meal 5 -
1 cup of cottage cheese
1 1/2 TBSP of almond butter
1/4 a cup of fiber 1

totals - 381 calories
13g of fat (1g sat)
31g of carbs (12.5g of fiber)
37g of protein

Good.

Meal 6 -
1 cup of cottage cheese
1 TBSP of almonds butter
1/4 a cup of fiber 1

Totals 333 calories
9g of fat (1g sat)
29g of carbs (9g fiber)
35g of protein

This is fine.

totals for the day : 2474 calories
66g of fat (8g sat)
267g of carbs (41g of fibre)
215g of protein

These figures look good for what you need at the moment.

Give it two weeks. If your weight has not changed add ~200 cals and see what happens.

And on my cheat days I'll have 4 healthy meals of probably around 350 - 400 calories then have my cheat , so it might fall under 2500 calories , or it might be right on depending on what I cheat with

Hmmm... I would try to hit 1800 'clean' cals for the day (4 meals ~400-450 cals) and then have your cheat. That leaves you a good amount of room without being too far under.

And if you have your cheat and you only have something small (eg: Small chocolate bar of a few hundred cals) when you get home have a small meal before bed (eg: cheese + PB).

 

[Tom_B]

It is still muscle exercise - it is like saying 'if I do weights really slowly it is not counted as exercise'?

ok .. no pilates

The BMD is for your bones tom (bone mineral density). You want to get an ECG or echo/ultrasound for your heart.

Ya I know , just I'm gonna get one done before the other cause my doctors being a little stupid I like him and all ... but come on it's been how long now since I had the appointment and he said he'd schedule a BMD scan?! When I was talking to him he was actually kinda reluctant he said "Hmmm are you sure you actually need this?" I said "Well it'd be nice to just make sure there's no problems there .. " he said "well if you want I can still order it done ... just I don't think you do"

You still need to cycle tom. I wouldn't say you would need it if you didn't need it!

Now that you put it that way guess I should known you wouldn't mention it if you didn't want me to do it

 

[Tom_B]

Here:
Push Press
And:
Push Press

Your elbows are to the front of your body, not the sides.

It is a power movement, so it is explosive. But I would do it as a normal weights move for now (don't add the jumpy bit or anything).

yay I thought I wasn't able to do stuff like that , I'll do it without the jump

I would do one cycle of 3 to 4 weeks with incline DB as your primary move, then swap for the next cycle and have regular BB as your primary move.

Ok DB's all the way for 3-4 weeks

Just keep going to failure you goose! Then, after that, do one arm or one leg or decline (feet on a bench) or add weights on your back...

Ok then I'll give those a try, although I won't add weights to my back if I get to that point knowing my luck that's asking for trouble , espically with hardware floors

I would do regular deads - with a lighter weight to start with, while you are learning form. Or I would do swing thru's or hypers/reverse hypers on a fit ball (lower back work):
Reverse hypers - Just be careful!!
Swing thru - Do these slower and more controlled than you see here

I'm gonna have to think which one of those to do ... won't be able to do the swing thru as I don't have one of those medicine ball thingies and can't find any in town ..
I would want to stick ot dead as right now I'm not doing SLDL on leg days .. and I really really love deads I can feel them espically in my core ... but the reverse hypers look interesting

Back foot on a bench. They are hard and they really target your balance, quads and glutes.
Here

balance that's what i'm worried about! They look good though , defintly want to give them a try

Do 4 sets on these - you can't swap sets between body parts it doesn't work like that!

I would do heavy weights still, but don't go to failure.
eg:
Use a weight you could do 7 reps with, but do 6. Then use a weight you could do 9 reps with, but do 8... etc etc.

Ok done

 

[Tom_B]

Looks good... But a few meals look whacky for macro ratio's...


Ok - where is this carb figure from??

0.33 cup oats = 100 cals, 18g carbs, 4g protein, 2g fat
50g banana = 45 cals 11.5g carbs, 0.5g protein
1 cup calcium fortified skim milk = 86 cals, 12g carbs, 8g protein
1/2 tbs Almond butter = 55 cals, 1.5g carbs, 1g protein, 4.5g fat
Whey I would imagine is ~100-110 cals, 25g protein and <1g fat and carbs...

total = 386-400 cals, ~43g carbs, 37-39g protein, ~7-8g fat.

Well ..
Milk - (88cals , 13C , 9P)
Whey (110cals , 2F , 2C , 23C)
Oats (120cals , 2F ,21C , 4P)
Banana (54cals , 14C)
Butter (44cals , 4F , 2C , 2P)

So 13+2+21+14+2 = actually 52G of carbs ..
My oats are more .. so is my banana ..

good meal... I would check your ratio's again just to be sure.

My favorite meal! sooooo good! espically with crunchy pb!

Re-checked .. still the same ..
My muesli is
210 cals , 2F , 42C , 6P

How do you get 37g of protein and 10g fat?
3.5 oz chiken = 27g protein, 2-3g fat
1 cup brown rice = 4g protein, 1g fat
3 fishies = 3g fat
Total = 31g protein, 6-7g fat


This is fine.

Well I went on nutrition data and got what 100g of chicken breast would be ....
http://www.nutritiondata.com/facts-001-02s00ji.html
It says 33g of protein for 100g , 5g of fat
so
1 cup brown rice (179Cals , 1g fat , 33C , 4P)
100g chicken (187cals , 5F , 1C , 33P)
3 fishies (3F)
Apple (44cals , 13C)
.... what do I do? .. switch it or leave it?

Good.


This is fine.


These figures look good for what you need at the moment.

Give it two weeks. If your weight has not changed add ~200 cals and see what happens.

ok we'll see what my weight is this sat

Hmmm also I'm thinking of switching one of my meals into another shake .. which one I don't know .. just because usually my PWO is some banana and skim milk so I need 100g and 500ml each day and when I went grocery shopping I wasn't expecting to be going on a rest ..
And my milk expires Feb 14 which would mean I'd have to throw out 2L and also I didn't buy enough CC , I'd be going through a tub and a 1/2 a day ... And I only bought 8 tubs ...(almost cleaned them out ) so .. when I get home today after school I'll switch Meal 5 into some sorta shake.

Hmmm... I would try to hit 1800 'clean' cals for the day (4 meals ~400-450 cals) and then have your cheat. That leaves you a good amount of room without being too far under.

And if you have your cheat and you only have something small (eg: Small chocolate bar of a few hundred cals) when you get home have a small meal before bed (eg: cheese + PB).

Ok 400-450 calories it is (so glad you said that cause now I can still have that meal .. you got me addicted!)
I can hope my cheat is small but it might not be as smallish .. I'm gonna try my best and if I'm goning overboard get my friends to take the food away from me!

 

[BulkMeUp]

There are actually more injuries caused by yoga than any other sport!

Really? i thought injuries could be caused by intermediate or advanced techniques if not dont properly without adequate training and experience. Not for basic simple stuff, unless the person isnt doing it properly and not paying attention to technique.

 

[Tom_B]

well after she said that I've decided to borrow my friend's mom's DVD of "Yoga for Dummies" I'm gonna try them out tonight

 

[Tom_B]

O ya forgot to ask ... what do you guys think if I decrease water from 5L a day to 4L??
I know that I can get away drinking 4L a day while having clear urine (sorry for being gross ) just so long as I space it out properly ...
But Jodi always says that 5L of water a day should always be a MINIMUM ...so I'm not sure ..

 

[BulkMeUp]

O ya forgot to ask ... what do you guys think if I decrease water from 5L a day to 4L??
I know that I can get away drinking 4L a day while having clear urine (sorry for being gross ) just so long as I space it out properly ...
But Jodi always says that 5L of water a day should always be a MINIMUM ...so I'm not sure ..

I dont think there is a fixed numberas such. It will vary from person to person depending on size/weight/height and physical activity.

Maybe this will give you the info you need : Water Tips

10 Water Tips:
....
6. Take the urine test - if it is pale and almost colourless than you are well hydrated - it is dark than you probably need more fluids
.....
9. When exercising, drink more water to compensate for the extra loss and try sipping along the way
...

 

[Tom_B]

I dont think there is a fixed numberas such. It will vary from person to person depending on size/weight/height and physical activity.

Maybe this will give you the info you need : Water Tips

Thanks , interesting read
I think I'm gonna increase my water to 4L and do the pee test and if I experience any of those symptons of dehydration then I'll increase again (but I doubt I'll have too )

 

[Tom_B]

Yoga ..

OMG I just got done doing 40 minutes of yoga ... that was amazingly intense!
I borrowed this DVD that had two programs on it .. one was "Fat - burning yoga" and the other was "The joy of yoga" So of course I went with "The joy of -yoga" thinkgly it'll be nice and relaxing ... HELL NO! I was sweating more so than what I do when doing cardio! (well for the first 15 minutes , then I stoped sweating ) and and pain .. the pain (well not pain , the good type of sorness ) my entire back is so sore right now , hell all of me is sore (espically after yesterdays workout) . Also for one exercise it put a really weird strain of either my leftt chest or my heart? I wasn't sure .. it felt like my chest kinda , but then we you had to enter the opposite postion , the "strain" on my right chest was nothing like the strain on the left chest.

Anyways to basically sum it up ... I don't think that's good "relaxing stretching" .. that's an understatment.
I did really enjoy it though .. the way the moves are so graceful and how flexable / strong you have to be in order to do these moves. Would this still be alright to do during my stretching that I'll do on my rest day after I start up my new routine?
hopefully this should be my last question for a while!

 

[MikeSimms]

Can someone answer my forum question about the www.freakygrowth.com program?

 

[Tom_B]

Can someone answer my forum question about the www.freakygrowth.com program?

Huh???

 

[Tom_B]

Febuary 3

Training - 40 min walk in my room


Diet -
Meal 1 - oats , whey , skim milk , banana, coffee , natty PB
Meal 2 - CC , muesli , whey , Natty Crunchy PB , fishies , SF maple syrup
Meal 3 - brown rice , chicken , pear , fishies vinegar , stevia , cinnamon , SF maple syrup
Meal 5 - same as meal 1
Meal 6 - CC , almond butter , fiber 1

Water - 4L

Diet Pepsi - 1 bottle ... ugh I really need to get a grasp , and cut out the god damn coffee and diet pop! and limit myself to one or two SMALL cups of green tea a day!


Sorry I didn't post yesterday's stuff .. it was the same old same old except training was that yoga stuff. Also had a HORRIBLE day yesterday ... ALL my classes suck .. I mean REALLY REALLY suck , I won't go into details ..

Anyways found out that I'm gonna be screwed for the math provincal exam this year , I mean really really screwed. The teacher I got teaches NOTHING! I mean last term and a girl that is INCREDIBLY SMART that gets 100% on all her tests (not exaggertating .. literally 100% , if she dosen't her parent flip out at her , even if its a 95%) had the same teacher as me and ended up getting a 68% on it she was crying and everything. So many kids have to go to summer school every one I know BARELY passed , like they got 50-60% and basically all the other marks range from 08% - ... seriously 08% ..
Ugh ..
Well at least I have one friend that ACED it , absoultey aced it he got the second highest mark in the entire province ... so he's gonna give me all his papers and help teach it to me a little .. problem is is that he's moving ot Australia towards the end of the year I'm really gonna miss him..

 

[Tom_B]

Dilema

Well I'm kinda pissy ... my eliptical trainer broke so I have no form of doing any cardio whatsoever ... seriously PISSED OFF!
I might have to start swimming at 7PM ... the girl that works with my dad offered to take me swimming with her and her husband cause he's trying to lose weight .. problem is , is that they go at 7:00PM 4x a week for 1 hour ... how the hell am I gonna arrange this!! DAMNIT! ... I'm gonna have to completely re make my schedule find out the exact days they go swimming ... god would I even need a PRE and POST workout shake ... I go to bed at 9PM .. I have no idea how I'm gonna arrange this at all as I normally ALWAYS do abs with cardio and I ALWAYS do my workouts in the morning .. ugh ... any suggestions? ..

 

[Emma-Leigh]

Training - 40 min walk in my room

Tom - ???

Now this IS a real issue -
1. You are meant to be on a break until next monday
2. You WALKED in your ROOM for 40 mins!!

You need to take a serious look at that and decide whether that was pathological behaviour or not...

It is a bad sign tom... This is what people do when they are forced to stay in hospital. They do hundreds of sit ups and jog on the spot for hours and tryto burn as many calories as they can....

Don't let your obsessive thoughts drive you to compulsive actions like this ok! It is a BAD move and will only send you backwards!!! You should not have been doing anything anyway (you are on a BREAK) AND even if your elliptical DID break and you felt like doing something 45 minutes of STRETCHING would have been a far better alternative...


Next time you get a compulsion to do something like this, take a step back and ask yourself the underlying reason as to why you feel like doing it.

 

[Emma-Leigh]

Well I'm kinda pissy ... my eliptical trainer broke so I have no form of doing any cardio whatsoever ... seriously PISSED OFF!

Don' worry about it too much... You are concentrating on gaining lean mass at the moment anyway...

How long till it is warm enough for you to go for walks?

I might have to start swimming at 7PM ... problem is , is that they go at 7:00PM 4x a week for 1 hour ... how the hell am I gonna arrange this!! DAMNIT! ... I'm gonna have to completely re make my schedule find out the exact days they go swimming ... god would I even need a PRE and POST workout shake ... I go to bed at 9PM .. I have no idea how I'm gonna arrange this at all as I normally ALWAYS do abs with cardio and I ALWAYS do my workouts in the morning .. ugh ... any suggestions? ..

Ok - So this is what you plan to do at the moment:

Monday - Back/Bi
Tuesday - Cardio + abs
Wednesday - Chest/Tri
Thursday - OFF/Flexibility
Friday - Legs + abs
Saturday - Shoulders + Cardio
Sunday - OFF

Well - if they go swimming 4 x a week chances are they will swim on at least one of those cardio days so that will be ok... So you could swim on that day with them and then walk the other morning (when it gets warm enough)... The other day you could also do a yoga session or pilates session instead of the cardio. Or if they go swimming both days then it is all fine and dandy...

Also - just do your abbies in the morning of the day you do the swimming. Your other abs day will not be effected because it falls on your legs day.

Swap one of your fibre 1/cc/ almond paste meals for earlier in the day and take a carbs/protein meal before your swim. Then have a PWO shake and then just have your normal pre-bed meal.

eg:
Meal 1 : Normal meal 2
Meal 2: CC/Fibre 1/Almond paste
Meal 3: Normal
Meal 4: Normal
Meal 5: Normal meal 1
PWO: Normal PWO
Meal 6: normal pre-bed meal

So:
Meal 1 - CC, muesli, whey, Natty Crunchy PB, SF maple syrup
Meal 2 - CC, almond butter, fiber 1
Meal 3 - brown rice, chicken, fruit, vegetables
Meal 4 - protein bar, oats, vegetables
Meal 5 (pre) - oats, whey, skim milk, banana (~5.30-6pm)
*post workout* - whey, museli , banana, skim milk (8pm)
Meal 6 - CC , almond butter , fiber 1 (8.45pm)

 

[Tom_B]

Tom - ???

Now this IS a real issue -
1. You are meant to be on a break until next monday
2. You WALKED in your ROOM for 40 mins!!

You need to take a serious look at that and decide whether that was pathological behaviour or not...

It is a bad sign tom... This is what people do when they are forced to stay in hospital. They do hundreds of sit ups and jog on the spot for hours and tryto burn as many calories as they can....

Don't let your obsessive thoughts drive you to compulsive actions like this ok! It is a BAD move and will only send you backwards!!! You should not have been doing anything anyway (you are on a BREAK) AND even if your elliptical DID break and you felt like doing something 45 minutes of STRETCHING would have been a far better alternative...


Next time you get a compulsion to do something like this, take a step back and ask yourself the underlying reason as to why you feel like doing it.

OPPS! sorry! I thought I was allowed going for walks ... there not power walks or anything VERY light just my pacing back and forth in my room listening ot music and drinking my water .... ahh I'm so lame

 

[Tom_B]

Don' worry about it too much... You are concentrating on gaining lean mass at the moment anyway...

How long till it is warm enough for you to go for walks?

to tell you the truth ... I have no idea .. I'm so stupid , I don't even know what month spring starts in .. umm aprilish? I think ..

Ok - So this is what you plan to do at the moment:

Monday - Back/Bi
Tuesday - Cardio + abs
Wednesday - Chest/Tri
Thursday - OFF/Flexibility
Friday - Legs + abs
Saturday - Shoulders + Cardio
Sunday - OFF

Well - if they go swimming 4 x a week chances are they will swim on at least one of those cardio days so that will be ok... So you could swim on that day with them and then walk the other morning (when it gets warm enough)... The other day you could also do a yoga session or pilates session instead of the cardio. Or if they go swimming both days then it is all fine and dandy...

Also - just do your abbies in the morning of the day you do the swimming. Your other abs day will not be effected because it falls on your legs day.

Swap one of your fibre 1/cc/ almond paste meals for earlier in the day and take a carbs/protein meal before your swim. Then have a PWO shake and then just have your normal pre-bed meal.

eg:
Meal 1 : Normal meal 2
Meal 2: CC/Fibre 1/Almond paste
Meal 3: Normal
Meal 4: Normal
Meal 5: Normal meal 1
PWO: Normal PWO
Meal 6: normal pre-bed meal

So:
Meal 1 - CC, muesli, whey, Natty Crunchy PB, SF maple syrup
Meal 2 - CC, almond butter, fiber 1
Meal 3 - brown rice, chicken, fruit, vegetables
Meal 4 - protein bar, oats, vegetables
Meal 5 (pre) - oats, whey, skim milk, banana (~5.30-6pm)
*post workout* - whey, museli , banana, skim milk (8pm)
Meal 6 - CC , almond butter , fiber 1 (8.45pm)

Thank you so much Emma , your a life saver!
I was talking to the girl and asked her what days they go specifically ... well her reply was "O just random times during the week if we can" ugh that means I'll never be sure until the actual night if there going swimming ... and I can't go with them on my second cardio days because I work during that day till 8PM and they leave at 7PM ... so I guess I'll just have to use "Fat Burning Yoga" as my cardio .. o god that'll be fun , "The joy of Yoga" was hell as it is! ... but I'll enjoy it .
So basically my plan will for every tuesday I'll follow that switched up meal plan , and have to find out at the last second if a) I'll be swimming or b) if I'll be doing another yoga thingy ... silly qestion but if I do yoga then I don't work my abs right? .. or can I throw in some sneaky little stuff at the end

 

[Tom_B]

Febuary 4

Training - absoutley nothing ..
Ugh I hate this ... I feel some ansy and icky like I should be doing something!

Diet -
Meal 1 - oats , whey , skim milk , banana, , natty PB
Meal 2 - CC , muesli , whey , Natty Crunchy PB , fishies , SF maple syrup
Meal 3 - brown rice , chicken , apple , fishies , celery
Meal 4 - Protein bar , oats , green beans, vinnegar , SF maple syrup, stevia , cinnamon
Meal 5 - same as meal 1
Meal 6 - CC , almond butter , fiber 1

Water - 4L

Diet Pepsi - NONE! .. also didn't have any coffee just one small glass of green tea!


Well my cupboards are stacked full of SF maple syrup .. I go through alot and each bottle (which are pretty small ) costs $5 ... so I went to GNC and found out they were having a sale on it .. well I bought every last one they have (which was 7) saved about $20 in total. The girl at the counter kept asking me "Umm you do know this isn't like real maple syrup? It's watery you know. This is the MOST STRANGEST thing I've ever seen in a youg person. Ummm .. are you on a diet?" Ugh I jsut wanted to slap her!
Anyways other than that it was another crap filled day of crapstastic crapola I had to get two needles , one in each arm. It's the Tetnis shots or whatever , and I hate needles! .. Thank god I'm resting , my arms are so sore from the needle I doubt I would be able to actually lift ... there alright for a period of time then one will just start getting really stiff and start hurting

O ya I'll be have my cheat tomorrow instend of Sun. My friends from Halifax is coming down so were all going out to a diner (were gonna go to the movies but nothing good is playing .. we live in a small town with only 3 movies playing at a time ) ... hmm any suggestions as to what I should get?

 

[Emma-Leigh]

OPPS! sorry! I thought I was allowed going for walks ... there not power walks or anything VERY light just my pacing back and forth in my room listening ot music and drinking my water .... ahh I'm so lame

Walks - yeah.. eg: A nice stroll in the park. But a 'I must burn calories' walk in your bedroom! That is a little concerning...

 

[Emma-Leigh]

to tell you the truth ... I have no idea .. I'm so stupid , I don't even know what month spring starts in .. umm aprilish? I think ..

Well, when it gets warm enough, throw in an early morning power walk!

so I guess I'll just have to use "Fat Burning Yoga" as my cardio .. o god that'll be fun , "The joy of Yoga" was hell as it is! ... but I'll enjoy it .

May as well... It is something different and will help with your flexibility... Just stretch well and don't try anything too advanced. You don't want to cause yourself an injury that will put you out of action!

So basically my plan will for every tuesday I'll follow that switched up meal plan , and have to find out at the last second if a) I'll be swimming or b) if I'll be doing another yoga thingy ... silly qestion but if I do yoga then I don't work my abs right? .. or can I throw in some sneaky little stuff at the end

Sounds like a plan. No harm in working out later in the day!

And in terms of abs - well, if your power yoga works your abs a lot, then don't worry... But a few flag drills or hoovers and janda's will not hurt either. Just don't go crazy and overtrain them!!

 

[Emma-Leigh]

O ya I'll be have my cheat tomorrow instend of Sun. My friends from Halifax is coming down so were all going out to a diner (were gonna go to the movies but nothing good is playing .. we live in a small town with only 3 movies playing at a time ) ... hmm any suggestions as to what I should get?

CHEESECAKE!!




What.....

.... You had to ask? What did you think I would say??!!

 

[Tom_B]

Well, when it gets warm enough, throw in an early morning power walk!

May as well... It is something different and will help with your flexibility... Just stretch well and don't try anything too advanced. You don't want to cause yourself an injury that will put you out of action!


Sounds like a plan. No harm in working out later in the day!

ya I'm not gonna try anything advanced , they'll usually say "Now only if your comfortable add this is in it" .. and for the most part when ever I tried it I'd fall flat on my face

it'll be nice to go swimming , I haven't gone swimming in so long and I love it so much , only problem is hopefully the pool won't be crowded .. all I'm gonna do is wear a nice long pair of short and a long black t-shirt and hopefully my mini pot belly won't be too noctiable

And in terms of abs - well, if your power yoga works your abs a lot, then don't worry... But a few flag drills or hoovers and janda's will not hurt either. Just don't go crazy and overtrain them!!

ok I'll play those by ears too , if I feel I did enough for my abs or if I'm too tired I'll leave em be

 

[Tom_B]

CHEESECAKE!!




What.....

.... You had to ask? What did you think I would say??!!

I shoulda known that's what you'd say ... but ... ummm .. don't hate me ... I .. ummm never had cheesecake before didn't even know it existed until joining these forums and hearing everyones cravings over it , I'll have to try it one day