Tom's On a Recomp

[Tom_B]

Except my names not really Tom
My names Lewie (pronounced like Louie , what were my parents thinking??)
Here''s my Stats ~
16 y/o
5'8
139 - 140lbs
Bodyfat ~ around 15%
Heres a link for my previous Journal for my most recent Pics
There nothing impressive , My arms really need to catch up with my chest.
Anyways ..
So my goals right now is try and do a body recompostion , add a little more LBM (hopefully around my arms ) while losing some fat (hope to be around 10% , maybe lower) and maintaining my weight. Right Now I'm fine with the mass I have on my Legs and Chest so I'm not concerned about increasing weights for these , I plan on working on strength after I'm done my recomp.


This here is my Current Split
Sun - Chest / Shoulders / Tris
Mon - Quads + Negative Pull - Ups (until I get strong enough to do regular Pull-ups) + Abs
Tues - Cardio
Wed - OFF
Thurs - Am - Back + Bi , PM - Cardio
Fri - Hammies + Glutes + Calves + Abs
Sat - OFF (also my cheat day )

Also warning ya now , I'm a weakiling , so don't make fun of my weights LOL

 

[Tom_B]

May 25

Training -OFF


Diet -
Meal 1 - oats , EW , CC , banana, olive oil
Meal 2 - skim milk , oats , whey , banana, strawberries
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies , PB , CC
Meal 6 - walnuts , CC , fishies


Macros ~
Calories - 2383
Fat - 75G (10G sat)
Carbs - 261G (6G fibre)
Protein - 170G

Water -6.5L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup,
Sleep - 7 and a half

Got out of crap ass comm - tech today Had a Doc appointment , I need to see a dermatologist , but since I live in a such a small town the nearest one is a 45 minute drive away , so it'll be interesting trying to get up there. Also got a Dentist appointment tomorrow morning so I get to miss my science test - only 3 more weeks of school ..

 

[Emma-Leigh]

Hey Tom-Tom!!

 

[BulkMeUp]

BooYa!!

 

[Tom_B]

Hey Emma and Adrian


Umm Emma I've been meaning to run something by ya if you don't mind.

For my step class of Tues , it's at 4:00pm .. I don't get home until 3:15pm , and I don't finish eating my chicken + brocolli + olive oil + sweet potatoes + apple untill 3:30 - 3:40 ... thats not good is it?? ...
So I was wondering if I should just make that meal into another shake with
~ strawberries
~skim milk
~whey
~ oats

My step class on Thursday is good it dosne't start untill 4:50pm so I get around an hour inbetween.

 

[Tom_B]

May 26

Training -Am - Back + Bi / PM - 55 minute step class
V-grip Lat Pulldown - *40lbs* 1x12 , *90lbs* 2x8 , *sat on floor* *80lbs* 2x8
Wide Grip Seated Row - *60lbs* 1x8 DROP *50lbs* 1x4 , *50lbs* 2x12 , *Long Rest* *40lbs* 1x12
One Arm DB Row - *35lbs* 1x10 , *30lbs* 1x12 , *25lbs* 1x12

Hyper Extensions -3x12
Super Seted With
DB Preacher Curls - *15lbs* 4x12

DB Curls - *15lbs* 1x12 , 1x10 (Left arm gave out)

Umm .. kinda crapy workout.
Half way through my V-Grip pulldowns I remembered Emma telling me to sit on the floor to target my middle back more .. and does it ever , at first I was like "how is this gonna target my middle back more??" But , it's probably the best back exercise I've done , I loved it
Wide Grip seated row was crapy .. before I was pushing 100 - 110lbs on normal seated rows , so I thought 60lbs would be fine .. ugh for 50lbs - 60lbs all I could feel was in my arms , couldn't feel a thing in my back. So reduced again to 40lbs and there was a big difference. DB Rows .. well I couldn't feel those either .. so I kept reducing weight until I could .. there getting better , I think I'm not placing my legs right or something LOL.
Everything else was great though. Espicallyt the step class , sweat was pouring off of me , she decided to go longer than 40 mins so teach us some new moves , damn double mambo


Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
*PW* skim milk , oats , whey , banana
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,walnuts
Meal 6 - PB , CC , fishies


Macros ~
Calories - 3246
Fat - 87G (11G sat)
Carbs - 401G (47G fibre)
Protein - 226G

Water -4L ... my whole expermient of drinking 6+L of water to get rid of my bloat so didn't work .. woke up this mornign with the bloat from hell
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup,
Sleep - 8 hours

Stressful day .. just when everything seemed to be going great , everything turned around.
Doc Appointment issue - Well I was so happy I'm finally getting a chance to see a dermatologist , I really need one , But now I'm stuck with the problem of getting up to moncton ..
Dentist appointment - They got rid of the black spot on my Fake tooth all that needed to be done was it to be polished , and they didn't even charge me , I also asked about what can be done about the spaces on my teeth and he said a cosmetic specialist comes down from Moncton once in a while so I'll have an appointemtn with him in Late Agust for a consultation. Told my dad and he laughed and said "Ha your teeth bother you? I understand if you Women and want could teeth but you Man you don't need good teeth" Oh god .. so he said he won't be paying for it and I better start saving my money .. But I WILL get this done. It's been a huge issue in my life ..
Real Dad Called - .. ugh what bullshit. He left a message saying "I'm sorry that I didn't call on Xmas and that I didn't send any gifts.. " It's the end of Fucking May and he's calling now?! Then he ended it with a "But I want you guys to always Remeber .." *Dramatic Pause* " I love you" Ugh I hate him so much ..

So all that and the stresses of work , exams coming up (a HUGE math one , last semester literally everyone basically failed .. there were a few that didn't. The school board made it up , and the teachers don't have time to cover everything .. so there'll be stuff on the exam we haven't even learned , the lowest mark I heard someone got was an 8 % , highest was a 91% , which was Andrew but that was the 2nd highest mark in the province .. so that dosen't count cuase he's a genuis , after that it was a 68% ..) ... People all day have been asking me if I was alright? and That I'm not looking too healthy ..

 

[Emma-Leigh]

Umm Emma I've been meaning to run something by ya if you don't mind.

Sure!

For my step class of Tues , it's at 4:00pm .. I don't get home until 3:15pm , and I don't finish eating my chicken + brocolli + olive oil + sweet potatoes + apple untill 3:30 - 3:40 ... thats not good is it?? ...
So I was wondering if I should just make that meal into another shake with
~ strawberries
~skim milk
~whey
~ oats

Right - you have ~40 mins so yes - your suggestion of a meal of liquidy goodness is best.

I would be careful of too many strawberries (lots of strawberries will bloat you) and not too many oats (may slow digestion a little too much) but some milk/whey/fruit/oats would be fine.

 

[Emma-Leigh]

Half way through my V-Grip pulldowns I remembered Emma telling me to sit on the floor to target my middle back more .. and does it ever , at first I was like "how is this gonna target my middle back more??" But , it's probably the best back exercise I've done , I loved it

Glad you liked it!

Wide Grip seated row was crapy .. before I was pushing 100 - 110lbs on normal seated rows , so I thought 60lbs would be fine .. ugh for 50lbs - 60lbs all I could feel was in my arms , couldn't feel a thing in my back. So reduced again to 40lbs and there was a big difference.

How are you holding the bar? And your arms when you are doing the movement? Are your arms straight? Bent? Are you leaning forward or staying upright?

DB Rows .. well I couldn't feel those either .. so I kept reducing weight until I could .. there getting better , I think I'm not placing my legs right or something LOL.

How are you holding your back? Are you keeping your shoulders in line and your shoulder blades pinned to your back?
Are you kneeling on a bench for these?

Water -4L ... my whole expermient of drinking 6+L of water to get rid of my bloat so didn't work .. woke up this mornign with the bloat from hell

You don't need >6L a day tom!!! 4 L is fine!

If you are constantly bloated (uncomfortably so) then you may want to consider going to an immunologist who can do some allergy tests to see if you are allergic to anything you are eating...

Dentist appointment - They got rid of the black spot on my Fake tooth all that needed to be done was it to be polished , and they didn't even charge me

Real Dad Called - .. ugh what bullshit. He left a message saying "I'm sorry that I didn't call on Xmas and that I didn't send any gifts.. " It's the end of Fucking May and he's calling now?! Then he ended it with a "But I want you guys to always Remeber .." *Dramatic Pause* " I love you" Ugh I hate him so much ..

I wouldn't be too impressed with that piss-poor excuse for 'love' either... Sperm donation (what ever way it occurs) does not make you a father and does not immediately mean you will love him. Love requires mutual respect, honestly and trust in the relationship. The fact that he didn't call on X-mas is a sign that he doesn't really value the relationship all that much...

Don't waste your time or your emotions on him Tom. You are worth more.

 

[BulkMeUp]

Water -4L ... my whole expermient of drinking 6+L of water to get rid of my bloat so didn't work .. woke up this mornign with the bloat from hell

With Water, i recently discovered it is best to have most after a meal, to control/reduce the bloat. E.g. After a meal i have a big glass (~300ml). Then ~30mins later another 300ml. So if you have 6 meals and do this after each meal, then that will be ~3L. The remaining 1L can be used to sip between meals. Give that a try and see how you react.

I also asked about what can be done about the spaces on my teeth and he said a cosmetic specialist comes down from Moncton once in a while so I'll have an appointemtn with him in Late Agust for a consultation. Told my dad and he laughed and said "Ha your teeth bother you? I understand if you Women and want could teeth but you Man you don't need good teeth" Oh god .. so he said he won't be paying for it and I better start saving my money .. But I WILL get this done. It's been a huge issue in my life ..

Dont worry about this too much. Situation with teeth dont really go bad, unless you are not taking care of them (brushing and flossing regularly). e.g. I have seen guys that have gotten braces and they are in their 40's! This is something you can fix later (EXCEPT if it is tooth decay). So take it easy for now and get to it when you are ready for it.

Real Dad Called - .. ugh what bullshit. He left a message saying "I'm sorry that I didn't call on Xmas and that I didn't send any gifts.. " It's the end of Fucking May and he's calling now?! Then he ended it with a "But I want you guys to always Remeber .." *Dramatic Pause* " I love you" Ugh I hate him so much ..

So all that and the stresses of work , exams coming up (a HUGE math one , last semester literally everyone basically failed .. there were a few that didn't. The school board made it up , and the teachers don't have time to cover everything .. so there'll be stuff on the exam we haven't even learned , the lowest mark I heard someone got was an 8 % , highest was a 91% , which was Andrew but that was the 2nd highest mark in the province .. so that dosen't count cuase he's a genuis , after that it was a 68% ..) ...
People all day have been asking me if I was alright? and That I'm not looking too healthy ..

Ease up a bit. Dont everdo things in the gym. More is not neccessarily better. Focus on those studies and go easy on the gym for a bit.

 

[Tom_B]

Sure!


Right - you have ~40 mins so yes - your suggestion of a meal of liquidy goodness is best.

I would be careful of too many strawberries (lots of strawberries will bloat you) and not too many oats (may slow digestion a little too much) but some milk/whey/fruit/oats would be fine.

Ok I'll drink this ~
1 cup skim milk ,
40G banana
40G Oats
.75 coops of whey for

338 calories
4G fat (1G sat)
51G of Carbs (4G fibre)
27G protein

In the end I lose about 100 calories , so my overall calorie intake for the day would be 2700

 

[Tom_B]

How are you holding the bar? And your arms when you are doing the movement? Are your arms straight? Bent? Are you leaning forward or staying upright?

I'm holding the bar with an overhand grip , straight. The I pull the bar into my lower belly while keeping my back straight .. the big difference when I used the 40lbs was that I could pull the bar a little more ways and I could squeeze my shoulder blades together ..

How are you holding your back? Are you keeping your shoulders in line and your shoulder blades pinned to your back?
Are you kneeling on a bench for these?

I keep my back straight .. except for when I lower the DB i put it a little ways past arms length. Umm I think my biggest probabaly was not keeping my shoulder blades pinned to my back , I just tried one on my bed trying to keep my shoulder blade pinned to my back and I felt it more...
Yup kneeling on a bench .. but for some reason when I brign the weight up it isn't by my hips it's always by the ribcage / chest

You don't need >6L a day tom!!! 4 L is fine!

If you are constantly bloated (uncomfortably so) then you may want to consider going to an immunologist who can do some allergy tests to see if you are allergic to anything you are eating...

Good idea , I'll schedule that appointment , lol my doctor must hate me!!
it's just keeps getting worse , it's now gotten to the point where I'm really constipated all the time and I have to go to the washroom after every meal but I can't get it all out cause I'm so constipated and then I'm even more constipated and it's like a never ending circle of hell
( LOL wow that was disgusting )

I have noticed somethign though .. I'm not AS bloated after my meal with chicken + Broccoli + apple + olive oil + sweet tato + LOTS of pepper ..pepper helps in digestion right?? So could it just be that my body can't digest all the food I'm eating? It's also not as bad in the next 2 meals where my carbs are really low ..

I wouldn't be too impressed with that piss-poor excuse for 'love' either... Sperm donation (what ever way it occurs) does not make you a father and does not immediately mean you will love him. Love requires mutual respect, honestly and trust in the relationship. The fact that he didn't call on X-mas is a sign that he doesn't really value the relationship all that much...

Don't waste your time or your emotions on him Tom. You are worth more.

Thanks Emma! I'm past it now - I"m through with him , he had his chance to be my father or the very least be my friend , but that times gone now.

 

[Tom_B]

With Water, i recently discovered it is best to have most after a meal, to control/reduce the bloat. E.g. After a meal i have a big glass (~300ml). Then ~30mins later another 300ml. So if you have 6 meals and do this after each meal, then that will be ~3L. The remaining 1L can be used to sip between meals. Give that a try and see how you react.

Thanks Adrian I'll give that a shot , I usually have to buy those 1L bottles becuase with the 500mls I can't remeber how much I drank LOL!
My biggest problem I think is school .. see I drink X amount of water before / at school .. and then I have sit down .. all day. And if I do have to pee I can't just get right up and go to the washroom , I gotta sit there and wait till the movie / teacher is done talking or what not and by that time I'm so bloated ..

Dont worry about this too much. Situation with teeth dont really go bad, unless you are not taking care of them (brushing and flossing regularly). e.g. I have seen guys that have gotten braces and they are in their 40's! This is something you can fix later (EXCEPT if it is tooth decay). So take it easy for now and get to it when you are ready for it.

O I want them now if I could! He said I MIGHT need braces , he said there is a possibilty they can do soemthign to jsut push them all together. I don't want braces on me for 3 years .. it's look so bad , but I'd suck if up if it meant getting rid of my spaces .. They've been this life long embarrasment to me ..They wouldnt' even be that bad if my upper lip didn't go up so much .. LOL you'll see what I mean when I go to Toronto , don't laugh either LOL

Ease up a bit. Dont everdo things in the gym. More is not neccessarily better. Focus on those studies and go easy on the gym for a bit.

I know .. I take it as easy as possible ...but I love the gym so much Adrian .. it's the place where I know no ones gonna bother , it's my time. It gives me time to think , it allows me to do something that I love , something I want to be involved with my enitre life. LOL I know it sounds weird but the gym is the only time i get to relax and do something I enjoy.

 

[Tom_B]

May 27

Training -Hammies + calves + Abs
SLDL - *45lbs* 1x12 , *115lbs* 2x8 , 1x7 *Damn grip I'm gonna try either a hook or over/under grip next time .. * 1x8
Split Squats - *100lbs* 3x12 .. hmmm not as good as last weeks , I'm gonna work on my tempo / balance for the movement and take it slower ..
Glute Ham Raises - 1x5 , 1x3 , 1x4 ** how'd I get 4 last set?? Anyways not complaining , I'm getting lots better at these
Calf Raises - 3x15
Abs - Just 9 sets ,
3 of Hanging leg / hip raises
3 of hanging Leg Raises
3 of Ball Pikes
Starting to get better at all of them too

Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
* 4 hours inbetween*
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,walnuts
*4 and 15 minutes inbetween *
Meal 6 - PB , CC , fishies


Macros ~
Calories - 2816
Fat - 81G (10G sat)
Carbs - 331G (40G fibre)
Protein - 2198G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup, diet pepsi
Sleep - 6 hours

REally Really fun day today .. started out crappy as I jsut found out my hair dresser has gone to New york (what's upw ith every1 goign to NY??? I want to go .. O well I'm going next year with Sarah / Corey / Mike / Steve / Diane - There's this yearly trip there with our Showcase company that Sarah and Corey is in , so we can all go) So that means that I can't get my hair cut , or talk to her about a full hair dye instead of regular highlights (I've been consulting EVERYONE about it , I mean it's a HUGE decision I have to make .. omg I think I would cry if it came out crappy .. seriously I've done it before) and I have to go around for a week with longer than normal hair that's gonna look really bad So I was stressed baout that for alittle
Then I had work , And then me Sarah and Corey wne to "Madagascar" OMG LMAO I loved that movie! so funny! Then we went around driving and talking , it was a great night had lots of fun. It's why my meals were spaced out a little too much for my likeing.. but o well

 

[Tom_B]

May 28 Weight/ Measurments

Weight is 139lbs

Measurments .. kinda alright ..
Forearms - 8.5inches
Arms - 11.1
Chest - 37
Waist - 28 (increased by .5 inches) UGH .. was really mad about this , My first measurment was at 29.3 .. then I was like "there's no way .. " So I just kinda sat on my bed and waited for 5 minutes thinking "How the hell .. this isn't fair" LOL yes I'm a loser , then I realzied I had to go to the mashroom came back down and took my new measurment .. still went up though ..
Under Naval - 31.7 ---- >30.5 at least this went down , by over an inch too!!
Thighs - 20.2
Glutes - 35.1
Calves - 13

So for the most part everything stayed the same (arms / forearms / glutes) or increased (Chest / waist / thighs / claves) and under my naval decreased.

 

[BulkMeUp]

My biggest problem I think is school .. see I drink X amount of water before / at school .. and then I have sit down .. all day. And if I do have to pee I can't just get right up and go to the washroom , I gotta sit there and wait till the movie / teacher is done talking or what not and by that time I'm so bloated ..

You will have to think of a way to time your water intake when you are in school. Like have some water with your meal. And some more about 15 mins before the end of class. Dont forget you still have several years of schooling to do. So that problem is not going away anytime soon. Just need to figure that out to work with the system. But for the meals not in school, try drinking water like i suggested.

LOL you'll see what I mean when I go to Toronto , don't laugh either LOL

Oooh.. i'm sure you are probably making it sound worse than it is!

LOL I know it sounds weird but the gym is the only time i get to relax and do something I enjoy.

You can still go to the gym to have your time. But you could do a wo with less weights. And cardio can be done low to moderate. Just so that you can recuperate.

 

[jaim91]

First time visiting the journal Tom, it's looking awesome! You're looking awesome!

 

[Tom_B]

You will have to think of a way to time your water intake when you are in school. Like have some water with your meal. And some more about 15 mins before the end of class. Dont forget you still have several years of schooling to do. So that problem is not going away anytime soon. Just need to figure that out to work with the system. But for the meals not in school, try drinking water like i suggested.

I know Some days are better than others , I just have to time it correctly as to what class I'll be going in ..

I've been drinking the water like you've suggested (except 500ml instead of 300ml) and so far it's working great - still bloated from the food though

Oooh.. i'm sure you are probably making it sound worse than it is!

LOL nope , also when I'm older I'm gonna have really really bad laugh lines LOL! anytime I laugh / smile you I have them , sometimes after I laugh alot and stop you can still see them !

You can still go to the gym to have your time. But you could do a wo with less weights. And cardio can be done low to moderate. Just so that you can recuperate.

Well right now , I'm not progressing weight loads , except for my arms, shoulders , lats and Just the neutral V-grip Pulldown for my middle back. Everything else I'm keepign at the same weight and focusing on taking my movements very slowly and really concentrating on form / muscle and mind connection to get me preped for when I'm at a bodyfat % I like and I start either a power lifting or olympic type routine (after I do some reasearch , can't wait for summer , I'll have time to read again!!!) as I'll no longer be focusing on mass , just maintaining my weight / bodyfat and increasing my strength.

 

[Tom_B]

First time visiting the journal Tom, it's looking awesome! You're looking awesome!

Hey Jaim!! Thanks!

I can't believe you went to prom , I'm so jealous LOL!!
Only another month till I'm down there! I seriously can't wait , the only thing is it's gonna be a really hard challenge to eat clean, espically iwht lots of my family members owning chinese restaurnats so they'll probabaly invite me down and everyone get together etc.. espically is my sisters go with. .. So I don't know what I'm gonna do about that... maybe I jsut won't get groceries and jsut wing my meals and try to eat as clean as possible as I'll be out all the time .. or buy a box or 2 of protein bars LOL

Gonna reply to your PM super soon k??

 

[Tom_B]

May 29

Training -Chest+ shoulders + tris
Decline Bench Press - *45lbs* 1x12 , *95lbs* 2x8 , 2x7
Cable Flys - *10lbs* 1x12 , 1x8 , 1x6
Incline DB Press - *25lbs* 1x8 , 1x7 , 1x6
Seated DB press - *20lbs* 1x8 , 1x6 , 2x5
Low Pulley Side Lateral Raises - *10lbs* 2x12 , 1x10
Rear Cable Pull Aparts - *15lbs* 1x12 , 1x9 , 1x8
CG Bench Press - *30lbs* 2x12 , 1x9
One Arm DB Ext. - *10lbs* 1x12
Two Arm DB Ext. - *30lbs* 2x7

Good Workout


Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,PB, CC
Meal 6 - walnuts , CC , fishies


Macros ~
Calories - 2816
Fat - 81G (10G sat)
Carbs - 331G (40G fibre)
Protein - 2198G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup, diet pepsi
Sleep - 9 and a half hours


Busy days , had to work all day andhad to cook stuff tonight , so that took up my night ..

Anyways Sad day We now only have 1 puppy left , the other 3 were sold it was so sad. And one of the puppies we gave away for free. Like 5 years ago we sold a puppy to a really good friend of the familys (they use to work for my dad , my sister is friends with their daughter , brother friends with their son etc.. ) Well they called up crying letting us know that there dog died . it wa on the front porch , it had a heart attack .. so my mom gave them a puppy for free.

Also Dad found out about Sunny today LOL. He looked out and saw him last night , well he asked my mom about it and she said "what are you talking about?! theres no dog here , you must be asleep unless you saw a big brown cat" LOL well today he asked me about it and I told him , he wasn't mad , he didn't care then I told him he's been there for like 2 -3 weeks already and he laughed his ass off , he was like "Been there for 2 weeks and I not notice?! " so that was funny.

 

[BulkMeUp]

I've been drinking the water like you've suggested (except 500ml instead of 300ml) and so far it's working great - still bloated from the food though
.

The 300ml i drink is with food + 300ml 30min after so thats 600ml total (sometime more). But if you can do 500ml instead of 300ml without feeling like your gut is going to burst, all the better!

Glad it is helping. No the bloating dosent completly go away, but it get reduced considerably. Also you are less likely to suffer from constapation as your food intake contains adequate water.

A long time ago i read that it is not adviseable to take digestive aids constantly for a long time (not saying that you are, but if you are considering doing it). Not sure how true that is. Maybe Emma can clarify?

 

[Tom_B]

The 300ml i drink is with food + 300ml 30min after so thats 600ml total (sometime more). But if you can do 500ml instead of 300ml without feeling like your gut is going to burst, all the better!

Glad it is helping. No the bloating dosent completly go away, but it get reduced considerably. Also you are less likely to suffer from constapation as your food intake contains adequate water.

A long time ago i read that it is not adviseable to take digestive aids constantly for a long time (not saying that you are, but if you are considering doing it). Not sure how true that is. Maybe Emma can clarify?

I'm actually still constapated ... it's still bad. And to make matters worse my gas has come back in full swing .. I'm literally farting every 5 minutes , no I'm not exagaretting. It's extremely embarassing , espically at school .. I nearly killed my social studies class room , and my family is getting sick of it .. I'm gonna try and lower my carbs .. I need too ..

I've tried digestive aids before (at least I think i did , pepermint pills .. ) but they did nothing anyways ..

 

[Tom_B]

May 30

Training -Quads + negative pull - ups + abs

Full Squats - *45lbs* 1x12 , *95lbs* 4x8
Step - Ups - *25lbs* 3x12
Leg Extensions - *30lbs*
Super seted with
negative Pull - ups - *3x5

Abs were some hanging hip raises , hanging leg raises , Swiss Ball Jacknifes , ball pikes.

Good Workout , the only thing was for the last 2 reps for the last set of neg pull-ups weren't all that great ..
O I also know why my traps were sore last week after this workout too , the step ups LOL , towards the last set my traps were killing me!


Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,PB, CC
Meal 6 - walnuts , CC , fishies


Macros ~
Calories - 2816
Fat - 81G (10G sat)
Carbs - 331G (40G fibre)
Protein - 2198G

Water -4L
Additonals - green tea , SF gum , SF maple syrup , SF jam , lemon juice, peper , SF ketchup,
Sleep - about 5 - 6 hours ..
+ 2 hour nap

Well I was really tired today ... I ended up wakign up at 2am becuase of a bad dream .. I'm terrifed of the dark, well I'm alright when I'm with people but alone I'm terrified. So I had this horrible dream about the dark and my lights wouldn't go on and I was freakign and then there was something in the dark and ya .. I know , I know I'm a loser , but I can't help it. So i woke up and of course my stupid computer messed up and turned off so I didn't have the light of the monitor .. so it was really dark , I couldn't move LOL . After about 10 minutes I got the guts to jump up run to my light and turn it on. Then i turned on my computer and ended up staying awake untill around 3am .. LOL , so ya I was really tired today , ende dup taking a2 hour nap.

 

[Tom_B]

Umm Emma if your reading this do you think it would be alright to reduce my calories to 2700 calories , taking away from carbs only , then reducing carbs again .. but replacing the calories with fat .. if so how much fat could I go to?? 90 - 100G?? or too much ..

So my macros would be like ..
2700 cals
100G of fat
200 G of protein
250G of carbs ..

Also think it might be alright if like every 3 weeks or so to shock my body or something if on one of my cardio days I just ate 2400 cals or even lower than 2700?? ... I'm thinking no LOL but I guess it's worth asking I guess ..

 

[Emma-Leigh]

Tom - I am concerned... I have been noticing this 'trend' in you lately... You stopped trying to gain weight and then got really concerned about being 140 (when that was your 'proper' goal anyway), you have started wanting to skip on your calories, you are eating a lot less more commonly (cals have been as low as 2400 a few times now) and you are trying to find reasons to eat less carbs and lower your intake...

Are you ok? Are you having second thoughts about things? Are you worried about your body and your size at the moment?

It is a little worrisome and I would hate to see you slide backwards.

You can not flat out say "all carbs cause me bloat"..... Not all carbs will cause this problem - if you gave it a short I am sure you could find types of carbs that will not result in bloating... Also - specific things like apples, broccoli, cabbage, cauliflower and onions known causes of bloat - so you could replace these and see if it helped...

But, as I said, if you are experiencing HUGE and uncomfortable constipation and bloat (and it is not relieved with increasing your water or fibre content) then you should really get yourself checked for things like gluten allergy, irritable bowel, lactose allergy.... But if you have eaten these things before (eg: when you were growing up as a kid) , then it is less likely that they are the source.

If you do get allergy tested - Make sure you get it done PROPERLY too!! A lot of false 'oh, you have sensitivity to X' tests are done by unqualified people. So you need to get an allergy doctor or an immunologist to do it for you.


Now - Have you considered that all the sugar-free stuff you are eating? SF products (esp. those made with sugar alcohols - like gum) will cause MASSIVE amounts of bloat!??

On a side note - things like using LOTS of pepper in your food is a bad idea .... A little is ok, but pepper is a GIT irritant in high amounts and eating too much of it has a laxitive effect. Anorexics actually take pepper from food trays in hospitals so they can do exactly that... Anorexics also chew lots of gum for the same reason - it has a laxitive effect (and it stops them from eating too... an added benefit).

And, as Adrian said - don't use digestive aids (eg: laxitives/enema's) too frequently - they can damage your intestines badly!! They can also cause perminant reliance on laxitives for the rest of your life!!

Umm Emma if your reading this do you think it would be alright to reduce my calories to 2700 calories , taking away from carbs only....

Now - to answer this.... If you were trying to eat maintainence, and your maintainence is 2800 cals, why would you eat 2700 cals??

You have maintained your weight at 139 pounds with ~2800 cals, so why decrease? You already cycle your calories slightly (less on non-workout days, more on the days you do two workouts).... But if you did decide to decrease further you would also have to have corresponding high days as well...

replacing the calories with fat .. if so how much fat could I go to?? 90 - 100G?? or too much ..

So my macros would be like ..
2700 cals
100G of fat
200 G of protein
250G of carbs ..

You can replace the carbs with fat if you want... I don't think 100g is too much for you at all. Overall calories are what count at the end of the day...

Personally, due to the increased use of glycogen in exercise and the increased thermogenic potential of carbs, plus the storage factor of fats when in calorie excess, I usually stick to carbs more when eating close to or over maintainence...

I don't think you need to get into cyclic diets right now - but if you wanted to you could start to look into doing a form of carb cycling where you maintain your calories, but alter your carb and fat levels.

Also think it might be alright if like every 3 weeks or so to shock my body or something if on one of my cardio days I just ate 2400 cals or even lower than 2700?? ... I'm thinking no LOL but I guess it's worth asking I guess ..

Why just drop your cals to 2400 randomly for a day? What do you think it would do??

It doesn't make sense physiologically... You would get more of a 'metabolic shock' effect from randomly increasing cals and over-feeding every once in a while....

 

[BulkMeUp]

I'm actually still constapated ... it's still bad. .

Befre you drop cals, try and work changes to find what works for you. As Emma asked, i too hope you are not sliding backwards.

And to make matters worse my gas has come back in full swing .. I'm literally farting every 5 minutes , no I'm not exagaretting. It's extremely embarassing , espically at school .. I nearly killed my social studies class room , and my family is getting sick of it ...

Did you analyse your diet and compare it to a day when you felt good? Did you eat different things? did you intake water in a different quantities at diff times? Things like these can make a diff.

I'll consider this a typical diet :

Diet -
Meal 1 - skim milk , oats , whey , banana,
*PW* skim milk , oats , whey , banana
Meal 2 - oats , EW , CC , banana, olive oil
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - chicken , olive oil , Sweet Potato , apple
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,PB, CC
Meal 6 - walnuts , CC , fishies

Now, some suggestions for the diet.

As i mentioned earlier, bananas+milk = gas, so drop that combo. Except pwo.

Drop the walnuts. Completly. Replace them with olive oil to give you the same amount of fat. (No, Dont scream about the deliciousness )

You have 5 fruits above (3 bananas+2apples). reduce tham to 1-2+pwo banana.

Drop the PB and replace with olive oil.

And where are your veggies, cheater? Replace the apple in M4 with Brocolli. Get a bag of frozen stuff. 1 cup is all you need. This is only 2-3 heads/florets (depending on size). Can be easily zapped in the micro.

Rework your proteins. I suggest start at the lower end of 1g/lbm but dont go over 1.5g/lbm.

3 out of 6 meals have CC as the protein source. Maybe you cannot toletate that much dairy. So reduce it to one meal( last meal) and use a limited amount in other meals if you need to get a higher protein amount.

Rework cals to be in range suggested by Emma. Try this new diet for a few days along with the water suggestion we discussed earlier, whenever possible.

These are not very major changes which require you to rework your entire diet. Once you get to a comfortable stiuation, then you can slowly start reintroducing the walnuts..etc to find your tolerance level. But reducing the cals and/or carbs might not reduce the bloat/gas but might result in weight loss.

Running on lower carbs will make you tired and not much energy for the gym, work..etc.. and you might still have the bloat and gas! I know you have said that high protein did not give you a prob in the past, but i find lower protein gives much less if not no trouble at all. Nuts are also 'heavy to digest' food. So get rid of them for now and replace them with oliveoil.

Emma, could you correct me if i am wrong about the above? I feel Tom wont do most of that without your approval

 

[Tom_B]

Tom - I am concerned... I have been noticing this 'trend' in you lately... You stopped trying to gain weight and then got really concerned about being 140 (when that was your 'proper' goal anyway), you have started wanting to skip on your calories, you are eating a lot less more commonly (cals have been as low as 2400 a few times now) and you are trying to find reasons to eat less carbs and lower your intake...

Are you ok? Are you having second thoughts about things? Are you worried about your body and your size at the moment?

It is a little worrisome and I would hate to see you slide backwards.

I'm gonna be honest .. yes I have been having second thoughts ..
I'm just not comfortable at this weight .. I look at myself in the mirrior and I have too much mass on my chest / back and becuase of it , it makes my arms look weird and it also makes my stomach actually look bigger , due to how large my rib cage is ..
I don't know .. just if people come up to me and touch me , espically if I'm sitting it makes me feel soooo uncomfortable .. I did feel this way back when I was 130lbs , but not to this extent , I hate being in my own skin right now .. I feel huge or something .. even friends at school have been calling me "thunder thighs" or "cow" or "pig" I know there jsut joking and we all laugh , but deep down I don't know .. it kinda gets to me. And just seeing all my peers .. and how they look .. I heard one of the really atletic jocks talking to this one girl , and he said he weighs 135lbs , and he's my height (if not taller) , then Corey he's 127lbs , and Andrew whos like 6'2 is like 140lbs , and his brother whos also 6'2 is only 130lbs and etc.. Ugh I just wish so much I could be like that , not having to worry "Oo I'm at the very lowest of my ideal weight range" you know .. they get along just fine, there not suffering from any health conditions etc.. Ugh it's just been irratating me ..
I've been comtemplating things .. thinking about doing this recomp for a little while getting my bodyfat % around 11 - 12 percent then going on a cut and going back down to 130 - 135lbs so my bodyfat % would be below 10 , and hopefully I could lose some of my muscle on my chest ..

Also I'm not tryign to find reasons to eat less food , it's just REALLY REALLY bad Emma .. my gas , my bloat everything. I love eating so much food , but I'm always so full .. honestly I'd be alright at 2400 cals a day , and thats including two big shakes, as my meals

But I'm said I was gonna do things your guys' way .. I was gonna listen to you guys and stick it out. I promised I was gonna .. I owe it to you guys..

You can not flat out say "all carbs cause me bloat"..... Not all carbs will cause this problem - if you gave it a short I am sure you could find types of carbs that will not result in bloating... Also - specific things like apples, broccoli, cabbage, cauliflower and onions known causes of bloat - so you could replace these and see if it helped...

But, as I said, if you are experiencing HUGE and uncomfortable constipation and bloat (and it is not relieved with increasing your water or fibre content) then you should really get yourself checked for things like gluten allergy, irritable bowel, lactose allergy.... But if you have eaten these things before (eg: when you were growing up as a kid) , then it is less likely that they are the source.

If you do get allergy tested - Make sure you get it done PROPERLY too!! A lot of false 'oh, you have sensitivity to X' tests are done by unqualified people. So you need to get an allergy doctor or an immunologist to do it for you.

I think the main thing is oats .. the oats I have in my shakes , that aren't cooked. My pancake would usually bloat me .. but lately I've started to cook it really long on a low temp , so the inside is nice and cooked as well , and lately not really any bloating from it
Then again it could be all the dairy i have , but I need that dairy cause of my bones .. ugh I don't know. I think I'll keep my diet the same , I have a doc appointment on Tues , so I'll get referred to an immunatologist, and from then figure out whats going on ..

Now - Have you considered that all the sugar-free stuff you are eating? SF products (esp. those made with sugar alcohols - like gum) will cause MASSIVE amounts of bloat!??

Hmm .. I'll take out my SF jam , reduce the SF ketchup and that's all I'm really eating with sugar acholhols .. except gum , but I only have like 2 pieces after lunch becuase of breath ..

On a side note - things like using LOTS of pepper in your food is a bad idea .... A little is ok, but pepper is a GIT irritant in high amounts and eating too much of it has a laxitive effect. Anorexics actually take pepper from food trays in hospitals so they can do exactly that... Anorexics also chew lots of gum for the same reason - it has a laxitive effect (and it stops them from eating too... an added benefit).

OO .. okay I'll stop , I'd usually have some with my potato fries , and my chicken / broccoli .. I'l reduce. LOL it isn't giving my a laxative effect though!! god I wish it would maybe I wouldn't be cramped up for half the day

And, as Adrian said - don't use digestive aids (eg: laxitives/enema's) too frequently - they can damage your intestines badly!! They can also cause perminant reliance on laxitives for the rest of your life!!

Ok , no digetive aids
- would this also include Beano as they help digest your carbs into glucose??

Now - to answer this.... If you were trying to eat maintainence, and your maintainence is 2800 cals, why would you eat 2700 cals??

You have maintained your weight at 139 pounds with ~2800 cals, so why decrease? You already cycle your calories slightly (less on non-workout days, more on the days you do two workouts).... But if you did decide to decrease further you would also have to have corresponding high days as well...

Well I just thought on a recomp I was suppos to be eating SLIGHTLY under maintenance or right on. Now my miantenance is 2800 cals. So I'm eating 2816 from my foods .. now add on
~15 cals of Jam
~ 15 cals from miricle whip
~ X amonut of cals from lemon juice
~ X amonut of cals from vinnegar
~ 15 cals from SF ketchup
I'm actually eating 2900 cals which is a little OVER my maintence , so if I reduced cals to 2700 , I'd actually be eating 2800 in the the end

You can replace the carbs with fat if you want... I don't think 100g is too much for you at all. Overall calories are what count at the end of the day...

Personally, due to the increased use of glycogen in exercise and the increased thermogenic potential of carbs, plus the storage factor of fats when in calorie excess, I usually stick to carbs more when eating close to or over maintainence...

I don't think you need to get into cyclic diets right now - but if you wanted to you could start to look into doing a form of carb cycling where you maintain your calories, but alter your carb and fat levels.

Ok .. I'm gonna suck this up until I get to the immunatologist before fooling around with this stuff ..

Why just drop your cals to 2400 randomly for a day? What do you think it would do??

It doesn't make sense physiologically... You would get more of a 'metabolic shock' effect from randomly increasing cals and over-feeding every once in a while....

LOL ok , thought so , scratch that idea

 

[Tom_B]

Did you analyse your diet and compare it to a day when you felt good? Did you eat different things? did you intake water in a different quantities at diff times? Things like these can make a diff.

LOL okay history of my gas
While bulking I had HORRIBLY RANK gas , like it was unbearable , if my mom had anyone over , she LITERALLY forced me to stay in my room so I didn't come out and stick up the house , but it didn't work becuase it sweeped from my room (which is in the basement) through out the house , honest to god.
Then I took that week off of diet and exercise , no gas at all
Now since getting back into diet the gas has been slowing working it's way back , not it's here again full time.

Now, some suggestions for the diet.

As i mentioned earlier, bananas+milk = gas, so drop that combo. Except pwo.

Well what could I have Pre workout??? I need some type of fruit ..
I actually think the oats int he shake are making matters worse .. but lately I've been comtemplating making my pre workout , skim milk , whey , and yogurt , or just yogurt and whey .. not sure if that'd be too many sugar carbs though ..

Drop the walnuts. Completly. Replace them with olive oil to give you the same amount of fat. (No, Dont scream about the deliciousness )

Hmm .. wouldn't that throw off my balance between monounsatuated fats and polyunsaturated fats??? - as olive oil = mono , and nuts = poly ..

You have 5 fruits above (3 bananas+2apples). reduce tham to 1-2+pwo banana.

I have 50G Pre , 60G post, another 50G of banana and the 2 apples is only 1 - I eat half of a sm. - med.
So my fruit intake is actually
-labout a med. + 1/2 banana
- sm. - med. apple
..

Drop the PB and replace with olive oil.

LOL NOOOO not my PB , you monster!!!!

And where are your veggies, cheater? Replace the apple in M4 with Brocolli. Get a bag of frozen stuff. 1 cup is all you need. This is only 2-3 heads/florets (depending on size). Can be easily zapped in the micro.

LOL opps!!! I actually eat lettuce at lunch , and brocolii later in the day , I guess I've just been forgetting to put the brocolli in .. and as of today all my fresh brocoli is gone so it's on to the frozen , cheaper stuff

Rework your proteins. I suggest start at the lower end of 1g/lbm but dont go over 1.5g/lbm.

Hmm .. well I've reduced it to 198G .. I could reduce it farther but what would I replace the cals with?? I want to save fats incase I need to lower my carbs , and I don't want to up my carb intake ..

3 out of 6 meals have CC as the protein source. Maybe you cannot toletate that much dairy. So reduce it to one meal( last meal) and use a limited amount in other meals if you need to get a higher protein amount.

Well for the first time it's only 1/3 a cup of CC , second time I sometimes don't even have CC , sometimes it's just whey .. and my bed meal is an entire cup of CC.
I have been thinking about maybe it could be the dairy .. but the prob is , is that I need my diary .. becuase of my bones ..
I'm holding off on that untill I see the immunatologist , I might be forced to get rid of some .. ugh .. I guess I'd have to load up on calcium citrate pills ..

Rework cals to be in range suggested by Emma. Try this new diet for a few days along with the water suggestion we discussed earlier, whenever possible.

These are not very major changes which require you to rework your entire diet. Once you get to a comfortable stiuation, then you can slowly start reintroducing the walnuts..etc to find your tolerance level. But reducing the cals and/or carbs might not reduce the bloat/gas but might result in weight loss.

I think I'm gonna hold off on everything until I see the doc .. appointment is Tues.
That way I can find out exactly what is causing this and will know in the furture as to what is causing it so I can avoid it ..

Running on lower carbs will make you tired and not much energy for the gym, work..etc.. and you might still have the bloat and gas! I know you have said that high protein did not give you a prob in the past, but i find lower protein gives much less if not no trouble at all. Nuts are also 'heavy to digest' food. So get rid of them for now and replace them with oliveoil.

Not sure if I should replace the nuts .. mono fats would be extremely high , whether this is a bad thing or not I don't know .. I'm jsut guessing it would be LOL. But it might not be ..

Emma, could you correct me if i am wrong about the above? I feel Tom wont do most of that without your approval

LOL nah , I just want to wait for the doc , to see what is exactly causign the prob. I've been goign on liek this for a couple weeks , whats a couple more gonna hurt? Espically with the price of knowing what it is so I can avoid it for the rest of my life

I'm also really curious about the mono and poly fat thing , does it matter if I take out all my poly sources and replace with only mono sources??

 

[Tom_B]

May 31

Training -Cardio


45 minute step class
omg I don't think I've ever sweated so much in my life .. she decided to up the tempo today , it was brutal my legs were fried at the end.


Diet -
Meal 1 - oats , EW , CC , banana, olive oil
Meal 2 - skim milk , strawberries , oats, whey
Meal 3 - tuna , lettuce , apple ,walnuts , pearl barley
Meal 4 - skim milk , banana , oats , whey
*PW*skim milk , oats , whey , banana
Meal 5 - home made muesli mix (rye / barley / oat flakes) , skim milk , whey , fishies ,walnuts,
Meal 6 -PB , CC , fishies


Macros ~
Calories - 2708
Fat - 72G (9G sat)
Carbs - 326G (35G fibre)
Protein - 196G

Water -4L
Additonals - green tea , SF gum , SF maple syrup ,lemon juice, vinnegar
Sleep - 6 hours

Wasn't as bloated today , I find if I sweat alot on my cardio days , I'm not as bloated ..

Tiring day , ready for bed

Tomorrow I also think I'm gonna be doing a session of cardio in the morning , suppos to be a rest day. But I'm not gonna do cardio on Thurs. , instead I'm thinking about going to the school dance .. might not though.
Also it'd probabaly be good to mixm y cardio up instead of doing step .. I think I might be doing 30 minutes fartlek , then 30 minutes like weak - mod. intensity..

 

[BulkMeUp]

Well what could I have Pre workout??? I need some type of fruit ..

Not sure if you really 'need' fruit pre wo. It may be good to have but necessary. If it is giving you a gas problem, leave it out. We are trying to fix the gas problem, remember

Hmm .. wouldn't that throw off my balance between monounsatuated fats and polyunsaturated fats??? - as olive oil = mono , and nuts = poly ..

Not sure if I should replace the nuts .. mono fats would be extremely high , whether this is a bad thing or not I don't know .. I'm jsut guessing it would be LOL. But it might not be ..


I'm also really curious about the mono and poly fat thing , does it matter if I take out all my poly sources and replace with only mono sources??

I'm not suggesting that you do this forever. It is to see how you react. Nothing will happen if you do this for a few days. You wont grow a brocolli floret on your nose After a few days, you can bring them back in. One by One until you find your tolerance level. First bring in the nuts in the meals where you can have the level of water with the meal as we discussed earlier.

So if your protein is under control and you are not overdoing it, then i feel that the nuts are the problem. I am sure you will see a difference without the nuts. You dont havt to wait for the doc. He might do some tests and say "come back in 2 weeks for the results". What then? another 2 weeks of suffering? So try it out today.. no nuts and plenty of water along with meals wherever possible.

In addition, mono fats should be 50% of your fat intake. Are you getting that much?

http://www.ironmagazineforums.com/showpost.php?p=1016767&postcount=2
Polyunsaturates or Monounsaturates

 

[BulkMeUp]

.. even friends at school have been calling me "thunder thighs" or "cow" or "pig" I know there jsut joking and we all laugh , but deep down I don't know .. it kinda gets to me.

Dont let it get to you. Call them back 'skinny bitches' , 'walking noodle', 'bony ass' ..etc..

, and Andrew whos like 6'2 is like 140lbs , and his brother whos also 6'2 is only 130lbs and etc..

6'2"/130-140 is terribly skinny. BUT you guys are teenagers and most teenagers are supposed to be that way. Besides you are NOT fat in any sense of that term.

The next few years will show a BIG difference if the way you look and the way they look. They will either start to get fat or remain skinny and scrawny.

Once you are done with your recomp and the muscle shows, THEY are the ones who will look at you with envy and will come to you for advice on how they can fix their bodies. But this will not happen overnight, so hang in there and keep working at it and you are def on your way to being a winner!