Tom's On a Recomp

[Tom_B]

I trolled your journal and picked some exercises as examples to compare. Now as you know that you need to increase reps and poundages to stimulate growth. If you dont, then all those excess cals will get stored as fat. You will neither put on mass nor strength.

However you are very keen on your cardio stuff and holding back on the weight training as you have it constantly in your mind that 'i dont want to be big'. This is not helping. Just look at the figures. They are almost identical. The number speak for themselves. You MUST progress in your routine to see growth.

Mind muscle connection is not the only thing required. You also need a mental desire to get bigger and stronger. If you have it in your mind that you dont want to get bigger (which you admitted that you do) then that WILL transalate to your wo's and the wo will suffer. As you ARE consiously or unconsiously holding back even though you think you are trying hard.

I've explained this before though .. see I'm not interestied in gaining any more weight / mass. Therefore I have the time of my recomp to add some mass to my width / arms.
So I haven't be progressing weights for back thickness (that'll change though as emma said thickness and width need to go together ..) , chest and legs. Cause I can guarnette you if i progressed stimuli for my legs / chest , THERE gonna be th things that grow as I have no problem witht hese growing. So result is gonna be
Same sized arms , Same width , Bigger chest , Bigger Legs =
it'll make matter worse for me ...

And I actually have been progressing strength on Wide grip lat pulldown - See back then I was just doing the typical , throw it down to your chest then quickly up , I was using momentum in my lifts , big time. So i've cut it down , I take my reps nice and slow , actually TOUCH my chest with the bar , hold for a count then slowly let it back up

 

[Tom_B]

Holy crap , that took me 50 minutes to reply to everything

 

[BulkMeUp]

I can't find a body shape to make my goal , as ANYONE i choose isn't gonna happen and it'll jsut leave me dissapointed. I need to get use to my body , not dream about others .. I'm starting to work at this, and imagine how MY body can and will look ..

No No.. i'm not asking you to dream of anothers shape. Just to use it as a goal. But you need to be realastic in your goal. It is great that you are willing to work with your own body. But you need to set a goal which you will be happy with.

 

[BulkMeUp]

I've explained this before though .. see I'm not interestied in gaining any more weight / mass.

OK, this is kind of where you are getting confused. More mass does not automatically mean more weight. You can add mass, reduce bf and maintain the same weight. That way your body will look better. Which is why you need to do this recomp, but focus more on gaining mass. And to gain mass you need to train harder to stimulate growth. Else if you dont challenge your muscles, they will not grow. And dont worry about getting too huge. You know by now that dosent just happen.

 

[Tom_B]

OK, this is kind of where you are getting confused. More mass does not automatically mean more weight. You can add mass, reduce bf and maintain the same weight. That way your body will look better. Which is why you need to do this recomp, but focus more on gaining mass. And to gain mass you need to train harder to stimulate growth. Else if you dont challenge your muscles, they will not grow. And dont worry about getting too huge. You know by now that dosent just happen.

Yes I know that your muscles need constant stimuli in order to grow and I know I don't have to gain any weight , and just maintain it , lose bodyfat and add LB .. that's why i haven't be stimulating my chest / legs.
See Okay lets say I Currently have 13% bodyfat. that means I have 120lbs of LBM. Now lets say i can get down to 8 % bodyfat doing this recomp .. I'll then have 127lbs of LBM. So that means I only have 7 lbs of LBM to work with. Now what would be better , if I added that lbs LBM to my Back width / arms , or if I added it to my chest / legs, which WILL happen if I continue to progress weights with them , as there what grows. My arms are VERY VERY stubborn.
So by only progressing weight with my arms / back that means that 7lbs will HOPEFULLY go into arms / back. Not into chest / legs ...

 

[SugarRush]

Holy crap , that took me 50 minutes to reply to everything

its alright we all know your slow(in more ways than one) plus its alright for a WOMAN beater to be that slow! lol!

 

[Tom_B]

June 6

Training - Back - Thickness
V-bar pulldown on floor - *40lbs* 1x12 , *80lbs* 3x8 , 1x7
Seated Rows with weird bar - *60lbs* 1x12 , 2x10
DB Rows Palms in - *20lbs* 1x12 (CRAP!) *Tried it with my body more on an incline* 1x9 (just stoped cause this was CRAP again..)
BB Rows - *40lbs* 1x12 .. better ...
Wide Grip Lat Pulldowns - *70lbs* 1x12 , 1x11 , 1x9 (stoped becuase I started to favor my right side..)
DB Preacher Curls *30 second rest* - *15lbs* 3x12 , 1x7 (Left arm gave out)
DB Curls *40 second rest* - 2x12 (left arm was cramping up ..) 1x10 1/2

Good Workout. Just I can't get DB rows I can't squeeze my shouldre blades enough .. and in I don't have it palms in , it's even worse as i can't falr out my elbows for some reason .. BB was a little better. I realized I need to go into my lower tummy and not lower chest .. could be why DB's weren't working will try again ..
Also I gave up trying to improve strength , I jsut can't do 20lbs on DB preacher curls!! UGH!. So I was reading an article the other day "High Intensity Density Training" It was basically saying that you can stimulate your muslces the traditonal way through progessing the load. But you can also stimulate your muscles by decreasing you rest times to as low as 15 - 20 seconds. It works becuase your doing jsut as much but within a shorter time period So ya I tried that out today. Worked nicely left arm was espically cramping up , not to mention I was able to do my bicep work within 5 minutes really good on time.

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , grape / strawberry juice, yogurt
Meal 2 - Muesli mix , Egg whites , olive oil , banana ,
Meal 3 - Yogurt , whey , pysllium , pearly barley , olive oil , muesli mix, fishies, cinnamon, apple
Meal 4 - Sweet Potato , apple , fishies , chicken , frozen broccoli, olive oil , cayenne pepper , pepper
Meal 5 - Yogurt , psyllium , muesli mix , almond butter, fishies, whey
Meal 6 - PB , CC , fishies, SF maple syrup


Macros ~
2794 calories
56G fat (6G sat)
398G carbs (46G fiber)
179G protein


Water -3L
Additonals -green tea, stevia ,
Sleep - 9 hours


Hung out with Sarah today .. we went and bought wax .. wow. That was interesting , omfg the pain!!!! But it didn't work .. like it would get some of the hair but not all of it So you'd have to do one area like 4 times UGH! , So it looks like I'm jsut gonna go and pay a professional $42.00 to do it for me .. but I might get it done right before leaving for toronto , so in the mean time it might be back to shaving ...
OMG it HURT SO MUCH!! You can ask Sarah I actually Screamed at points , lol Sarah only did one piece and she couldn't do anymore , your a LIGHTWEIGHT! ROFL!!

 

[Tom_B]

its alright we all know your slow(in more ways than one) plus its alright for a WOMAN beater to be that slow! lol!

LOL your gonna have so many bruises tomorrow!! You think I'd feel bad , but I don't
Night! I'll call ya tomorrow after my step class

 

[Emma-Leigh]

tom....

Arrrgggg... I swear....

I don't know... I can't seem to get you to understand...

You just don't WANT to change your thinking in terms of "my body sucks" and "I'm fat" and "I don't want to get too bulky" (you really need to get one of GG sweaty shirts)....

and it seems you just don't WANT to understand....



I am **this close**... Trying to convince you of being sensible is becoming similar to bashing my head against a brick wall... And my head is starting to hurt.



**sigh**


I just about give up...


So do what you want.. Seriously... If you HONESTLY think you are too fat..... and if you HONESTLY think you already have enough size for oly lifting.... and if you HONESTLY think you could cut at your size and not lose any weight..... and if you HONESTLY think that you'll look good at 120 pounds....

And if this is HONESTLY how you want to think about things and go about your life....


Then just do what you think you should do....

Whatever you want to do, just do it.

Ok , umm for the flat BP can I switch that for a decline bench press??
Then for the cable fly, decline flys or dips , can I make that an incline DB press??
And for the one arm DB rows can I make that an V-bar pulldown on the floor?

well... although it completely changes the workout all together and means you end up creating an entirely different pattern of muscle fatigue and an entirely different result in terms of muscle strength and reponses... if you want to then change it...

Just can I do 2 sets of step-ups and one set of Extensions??

change it if you want.

Ok , just can I switch the tricep push down for bench dips??

Of course - change it if you want tom.

Because when I suggested tricep push down (something you can load the weight against to help build mass) I really ment bench dips (which is more of a fatigue inducing 'burn' exercise)...

For my abs I normally do 3 sets of one exercise , 3 sets of planks , 3 sets of swiss ball bridges .. usually all superseted , this fine?

If you want...


(seeing a pattern develop)

Well this is assuming I can get 600G of carbs in me .. but I think I can .. it'll be hard. But basically jsut add some more oats for my pre workout shake , add some more oats and juice to my PWO shake and then add 1/2 a cup of oats to 3 other meals ..but if you really don't want me too , I won't.

If you try to get 600g carbs simply by adding oats you'll just get bloated and unhappy and you will never fit it all in.

When you start talking about this level of carbs, because of your stomach issues, you may need to think seriously about pasta or other processed carbs or even liquid supplements (eg: recovery drinks), dextrose or maltodextrose and things like smarties.

But if you think you can do it with the oats then... well...


do what you want.

 

[BulkMeUp]

Yes I know that your muscles need constant stimuli in order to grow and I know I don't have to gain any weight , and just maintain it , lose bodyfat and add LB .. that's why i haven't be stimulating my chest / legs.

You still have to work them to the max. Else the weight gain will be bf increase and loss of lbm.

See Okay lets say I Currently have 13% bodyfat. that means I have 120lbs of LBM. Now lets say i can get down to 8 % bodyfat doing this recomp .. I'll then have 127lbs of LBM.

How does going down to 8% make you go UP by 7lb lbm. When you try to cut/reduce, you are likely to loose some lbm not gain so much. If you train very hard (FULL BODY) and eat a bulk diet, you might gain that much in ~7weeks. But not on a recomp. So if anything you will have 120lb LBM or less not much more. If you do the recomp properly (ALL BODY PARTS intense wo), you might get a little more lbm but i def dont think you will gain 7lbs lbm soon as you will not be eating to grow lbm.

So by only progressing weight with my arms / back that means that 7lbs will HOPEFULLY go into arms / back. Not into chest / legs ...

I think you should focus more on overall body development (i know you dont want to do that). You are too focussed on bodyparts. That kind of focus you dont need to do now. Exercising your legs hard will not make them grow tremendously. You are highly unlikely to wake up a short while later with massive quads. Sorry, thats just not gonna happen.

Same for your chest. You need strong arms and delts and lats to give your chest a good wo. But those parts are lagging. So it it unlikely you are going to stimulate much growth in your chest.

What you are seeing now is the way you body is shaped. You are 'gifted' with good legs and chest (one or both of these body parts is what a lot of people struggle with. I have terrible legs).

I have said it several times that you cannot get huge anytime soon or by accident. But adequate growth will not happen if you mentally dont want it to happen. Same as someone who is obese, if they dont really want to loose weight, it wont happen. You have to really want it.

All this while i thought you were working all parts with adequate intensity. But now i realise (looking at your wo analysis i posted earlier and by your own admission) that you are holding back on 2 of the big body parts. Sitmulating large bodyparts creates more of a GH release. If you work the big muscles and put some mass on them, then you will also find that the smaller ones will grow (assuming you work all with adequate intensity).

I know that you said that you want to be smaller. Why? i dont understand. Anyway, i am running out of things to say and i feel like a broken record that 1 yr later i am saying the same stuff as in the beginning. You have to want to make a change. First you need an realastic goal in mind. A goal which you can be sure that you will be happy with. For anyreason you have feelings of being socially withdrawn and not confident of wearing a simple thing like a t-shirt in public (for example), then you have issues and these issues wont fix themselves.

I think you will feel a lot better with yourself if put on adequate mass all over. I know you dont agree with me. So the decision is yours as i cant and dont want to force you. So whatever you decide, you have to be sure that you will be happy with the result.

 

[SugarRush]

LOL your gonna have so many bruises tomorrow!! You think I'd feel bad , but I don't
Night! I'll call ya tomorrow after my step class

you should feel bad! but if u dont thats fine i have my own way of getting you back! and it involves WAX!!!!! ahahahaha anyways!!! yeah ill see u later on tonight! oh yeah and i know how u really are so dont worry about what emma says! because ill watch over u and when u dont look good ill be the first to tell u! lol!
*kisses*

 

[Emma-Leigh]

Tom - I just wanted to clarify... If you think I was being 'pissy' at you - I wasn't (well... I was a little bit, but I am over it now...).

But I mean what I said literally too...

I am sick of trying to talk you around into doing something that you obviously do not want to do. It is getting really boring and I am sure you are tired of it too...

So - I have told you my opinion but now you really just need to do what you want to do. If you really think that that is what is going to make you happy - then go for it. If it doesn't work you can always change again right?

Hope you had a good day.

 

[SugarRush]

Tom - I just wanted to clarify... If you think I was being 'pissy' at you - I wasn't (well... I was a little bit, but I am over it now...).

But I mean what I said literally too...

I am sick of trying to talk you around into doing something that you obviously do not want to do. It is getting really boring and I am sure you are tired of it too...

So - I have told you my opinion but now you really just need to do what you want to do. If you really think that that is what is going to make you happy - then go for it. If it doesn't work you can always change again right?

Hope you had a good day.

whatever u do "Tom" lol! u know u have me and corey to back u up 100%! through thick and thin! i was there before,im here now and ill be there then! so u do what u have too and even though most of the time i dont understand what u are doing u know that i will kick your kanky ass if u do something wrong! lol! well ill see u later on tonight!
*kisses*
p.s. i have marks left from u! lol! U WOMAN BEATER!

 

[Tom_B]

Okay ...
Just so you guys understand, no where did I say I was cutting. no where. I trusted you guys and said I was thinking of just losing weight again becuase I was unhappy , but I was thinking that stuff even through my bulk , I've always thought about that stuff. Did that stop me from bulking? No. Is that gonna stop me from doign this recomp. No. I already said my goals were to finish this recomp (if possible as Emma said 'if you think you can lose fat without losing weight at your size then go ahead' , no sure if instead of weight she meant LBM or not.. I don't know) then I was gonna reacess , whether that be another bulk , or maybe a cut , I don't know. I have to judge things as I go.
As for not progressing weights for chest / legs. That's my decision. I don't want them larger, and that's my decision. And I don't know how 'excess' calories will be stored as fat , as well I'm eating maintenace so therefore there is no excess calories. Not to mention , I stoped progressing them for a while and I've managed to reduce my bodyfat %.
But I'm through with arguing, this is my life I'm gonna live it how I want to , and I know you guys are just as tired, trying to convince me to look like something I don't wish to look like. So if you guys don't argree with some of the decisions I will be making in the near future revolving weight / goals , then please don't comment on them. And if you guys stop posting altogether, which I can understand if you guys don't want to, (and if that's the case I jsut want to tell ya now , thank - you for being my friends , for listening to me when no one else would , for being there for me and just laughing with / at me over stupid pointless things over the year. Meant alot to me.) then this journal will just serve as a place for me to log my workouts.


Anyways with that said for the next month I'll be doing my recomp , go to Toronto and then when I get back reacess if whether I want to lcut / continue with recomp / bulk. I'll be following the routine Emma posted starting tomorrow (with slight alterations to exercises I can perform as some of them I just can't get a 'feel' for them).

P.S. Thanks Sarah , love ya bitch!

 

[Tom_B]

June 9

Training - OFF

Diet -

Meal 1 - banana , fishies , tuna , vinnegar , pepper ~ 300 cals
Meal 2 - Large Strawberry cheesequake blizzard at dairy queen ~ 1000 cals
Meal 3 - bean sprouts , chicken , olive oil , corn starch ~ 400 cals
Meal 4 - banana , CC , SF maple syrup , PB , fishies ~ 400 cals
Meal 5 - CC , SF maple syrup , PB , fishies ~ 300 cals

~estimated calories 2400


Water -3L
Additonals -green tea, stevia ,
Sleep - 9 hours

Weight is 138lbs


Micheal leaves for Sydney (cape breton) tomorrow , so I'm seeing Fantastic four with him tonight.
Work is really bad , one girl took a heart attack so she's off for a week , one girl was rushed to the emergency room tonight from the restaurant , and Kelly is leaving early for vaction , so that means lots more shifts for me .. lots.

 

[Emma-Leigh]

tom - this is basically what I said in my last post.

I am sick of going round in circles too - I have told you how I feel in terms of these things and now it is up to you to do what makes you happy.

As I said - you can always change your mind/actions later if you want right?



ps: yes - I did mean lose LBM as well... stupid fingers...

 

[SugarRush]

Okay ...
Just so you guys understand, no where did I say I was cutting. no where. I trusted you guys and said I was thinking of just losing weight again becuase I was unhappy , but I was thinking that stuff even through my bulk , I've always thought about that stuff. Did that stop me from bulking? No. Is that gonna stop me from doign this recomp. No. I already said my goals were to finish this recomp (if possible as Emma said 'if you think you can lose fat without losing weight at your size then go ahead' , no sure if instead of weight she meant LBM or not.. I don't know) then I was gonna reacess , whether that be another bulk , or maybe a cut , I don't know. I have to judge things as I go.
As for not progressing weights for chest / legs. That's my decision. I don't want them larger, and that's my decision. And I don't know how 'excess' calories will be stored as fat , as well I'm eating maintenace so therefore there is no excess calories. Not to mention , I stoped progressing them for a while and I've managed to reduce my bodyfat %.
But I'm through with arguing, this is my life I'm gonna live it how I want to , and I know you guys are just as tired, trying to convince me to look like something I don't wish to look like. So if you guys don't argree with some of the decisions I will be making in the near future revolving weight / goals , then please don't comment on them. And if you guys stop posting altogether, which I can understand if you guys don't want to, (and if that's the case I jsut want to tell ya now , thank - you for being my friends , for listening to me when no one else would , for being there for me and just laughing with / at me over stupid pointless things over the year. Meant alot to me.) then this journal will just serve as a place for me to log my workouts.


Anyways with that said for the next month I'll be doing my recomp , go to Toronto and then when I get back reacess if whether I want to lcut / continue with recomp / bulk. I'll be following the routine Emma posted starting tomorrow (with slight alterations to exercises I can perform as some of them I just can't get a 'feel' for them).

P.S. Thanks Sarah , love ya bitch!

no problem u know im nto going anywhere! i hate to say it but your stuck with me! lol!
love u lots Lewie!!!!

 

[Tom_B]

tom - this is basically what I said in my last post.

I am sick of going round in circles too - I have told you how I feel in terms of these things and now it is up to you to do what makes you happy.

As I said - you can always change your mind/actions later if you want right?



ps: yes - I did mean lose LBM as well... stupid fingers...

Yup, thanks Emma
I'm gonna be doing things for me now and try to find a good balance at where I'm happy with myself / my body. And like you said I can always change if need be ..

P.S. Thanks for the new routine , did chest / back this morning , loved it!! (espically face pulls ) and I'm SOOOO pumped to try out overhead squats tomorrow!

 

[Tom_B]

no problem u know im nto going anywhere! i hate to say it but your stuck with me! lol!
love u lots Lewie!!!!

LOL yes unforuntaly I'm stuck with you and corey
JUST JOKING! You two are coming with me tomorrow for groceries , I have to search for some pasta / malto and dextrose , that'll be fun

 

[Tom_B]

June 10

Training - Chest + Horizontal Back work
Flat Bench Press - *45lbs* 1x12 , *95lbs8 2x8 , 2x6
Seated Rows with weird bar - *20lbs* 1x12 , *70lbs* 3x8 , 1x6
Decline Flys - *15lbs* 2x12 , 1x9
Bent over BB Rows - *40lbs* 3x12
Face Pulls - *20lbs* 2x12 , *30lbs* 1x12

Great Workout , my back has never been so sore Really enjoyed the face pulls and the bent over BB rows were killer!
The flat Bench press was harder than decline .. werid , I always thought that flat work was easier than incline / decline work but with me I'm stronger in a decline plan .. werid espically considering the first while of training I neglected decline work and only did flat / incline .. anyways

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , grape / strawberry juice, yogurt
Meal 2 - Muesli mix , Egg whites , olive oil , banana ,
Meal 3 - Yogurt , whey , pysllium , pearly barley , olive oil , muesli mix, fishies, cinnamon, apple
Meal 4 - Sweet Potato , apple , fishies , chicken , frozen broccoli, olive oil , cayenne pepper , pepper, SF ketchup (ugh my tummy , but it was so yummy )
Meal 5 - Yogurt , psyllium , muesli mix , almond butter, fishies, whey
Meal 6 - PB , CC , fishies, SF maple syrup


Macros ~
2794 calories
56G fat (6G sat)
398G carbs (46G fiber)
179G protein


Water -3L
Additonals -green tea, stevia ,
Sleep - 9 hours , or 8 ... I forget


Had to work an extra long shift today .. guh , then this week hours will go up by 7 .. then next week all my hours will be doubled o god kill me now ..

But only 21 more days untill toronto ... only 21 more days. I GET TO RELAX!

but god damn it the bus ride is 18 hours long! You know what that means?! I can't fall asleep , if I do I'm gonan have horrible hair when I get into Toronto , and I REFUSE to go out in public , espically Toronto public with bad hair!!
OMG I'm gonna need caffine .. and lots of it! But ugh IBS + caffine = pain

 

[BulkMeUp]

As for not progressing weights for chest / legs. That's my decision. I don't want them larger, and that's my decision.
...
But I'm through with arguing, this is my life I'm gonna live it how I want to , and I know you guys are just as tired, trying to convince me to look like something I don't wish to look like. So if you guys don't argree with some of the decisions I will be making in the near future revolving weight / goals , then please don't comment on them.

Anyways with that said for the next month I'll be doing my recomp , go to Toronto and then when I get back reacess if whether I want to lcut / continue with recomp / bulk.

ok, fair enough

 

[Tom_B]

ok, fair enough

Thanks for understanding guys

 

[Tom_B]

O P.S. Today at the gym in the mirror I saw something that resembled a '4 pack '
I've noticed in the last week my tummy has been getting tighter and more defined .. reducing the fat / uping the carbs in my diet has been working great!

 

[Emma-Leigh]

Yup, thanks Emma
I'm gonna be doing things for me now and try to find a good balance at where I'm happy with myself / my body. And like you said I can always change if need be ..

As long as your healthy and happy tom - then you will be ok.

I got all worried that you were going to stop posting when you didn't answer for a while - thought you had got all with us and that you had decided to leave.

So I am glad you are sticking around. I would have missed you!

And don't think you are going to get rid of me that quickly either! I am still going to stick around to annoy you!

P.S. Thanks for the new routine , did chest / back this morning , loved it!! (espically face pulls ) and I'm SOOOO pumped to try out overhead squats tomorrow!

Great to hear! I really love combining back/chest workouts too... and I hope you like the overhead squats tomorrow. Just keep it light so you can get form correct first ok?


ps: for abs! I told you ages ago carbs are not the enemy! (but it could also be that your re-comp is actually working too... cals are what count at the end of the day...).

 

[BulkMeUp]

O P.S. Today at the gym in the mirror I saw something that resembled a '4 pack '

 

[SugarRush]

LOL yes unforuntaly I'm stuck with you and corey
JUST JOKING! You two are coming with me tomorrow for groceries , I have to search for some pasta / malto and dextrose , that'll be fun

for sure! we havent seen u around much lately! and u know that no matter how hard u tried to get rid of us we will keep comen back! lol! cant lose us were like glue! lol!

 

[Tom_B]

As long as your healthy and happy tom - then you will be ok.

That's what I'm stiving for

I got all worried that you were going to stop posting when you didn't answer for a while - thought you had got all with us and that you had decided to leave.

lol leave IM , nah never! How could I leave everyone I'd have a nervous breakdown!
I got all worried that you guys were super pissy at me and that you weren't gonna agree with me and stop posting ..

So I am glad you are sticking around. I would have missed you!

aww thanks Emma!
I woulda missed you too!!!

And don't think you are going to get rid of me that quickly either! I am still going to stick around to annoy you!

lol life wouldn't be the same!

Great to hear! I really love combining back/chest workouts too... and I hope you like the overhead squats tomorrow. Just keep it light so you can get form correct first ok?

I thought I'd hate combining chest / back , but I really do like it!
Yup kept overhead squats nice and light , really really like these too!!
i do have a question on form though ..
For my squats (well now also my overhead squats) I'm tryign to get really explosive coming out of the hole , but I usually come up so fast I have a little 'jump' on it where my heels come up , is this fine?? (this espically happened on the overhead squats..) Or should I really focus on being explosive while keeping feet nailed to the floor??

ps: for abs! I told you ages ago carbs are not the enemy! (but it could also be that your re-comp is actually working too... cals are what count at the end of the day...).

Yummy carbs! LOL.
I'm actualyl looking forward to my 600G carb day on Wednesday .. I know I'm gonna be in pain , but I went out and got some whole wheat spahgetti , I haven't had spahegetti in soooo long!!
Also I think the fact that I'm actually getting 9 - 10+ hours of sleep a night is really really helping! Thank god I'm not waking up at 5am anymore! I have no idea how I did it ..

 

[Tom_B]

lol I was scared if I said anything , it'd go away
but it was still kinda thereish today .. I only see it in the gym , maybe the gym mirrors are just really flattering LOL!

 

[Tom_B]

June 11

Training - Quads + Shoulders
* There was no rest inbetween exercises (well besides loading / unloading weights ..) and I lowered all my rest periods to 1 minute (except shoulder work , kept that at 1:30 + ) *
Overhead Squats - *25lbs* 12 , 12 , 12
Full Squat - *95lbs* 8 , 8 , 8 , 8
Seated DB Press - *25lbs* 8 , 6 , 5 , 5
Step - ups - *25lbs* 12 , 12
Leg Extensions - *30lbs* 12 (bad set , the seat was too far out .. , so I did another) , 12
Low Pulley Side Lateral Raises - *15lbs* 12 , 8 , 8

Really Good workout this morning , and I did it all in 40 minutes! That hasn't happened in a while ..
Anyways I was worried it wouldn't be up to par as I woke up this morning and my hammies were still sore from friday .. be after my first set of overhead squats they jsut kinda went numb .. but once I sat down on the Leg Extension machine and my legs hit the seat OWIE my hammies were so sore ..
Was also really explosive on my squats / overhead squats

Diet -

Meal 1 - yogurt, oats , whey, banana
*PW* oats , whey , grape / strawberry juice, yogurt
Meal 2 - Muesli mix , Egg whites , olive oil , banana ,
Meal 3 - Yogurt , whey , pysllium , pearly barley , olive oil , muesli mix, fishies, cinnamon, apple
Meal 4 - Sweet Potato , apple , fishies , chicken , frozen broccoli, olive oil , cayenne pepper , pepper, like 3 mini strawberries
Meal 5 - Yogurt , psyllium , muesli mix , walnuts, fishies, whey
Meal 6 - PB , CC , fishies, SF maple syrup


Macros ~
2794 calories
56G fat (6G sat)
398G carbs (46G fiber)
179G protein


Water -3L
Additonals -green tea, stevia ,
Sleep - 10 hours

Well Today I went searching for maltodextrine / dextrose .. no place has it .. ugh.
So the last place I checked was my 'health mart' (eg. Secret underground weed store LOL) and I go in and ask him if he has any and he goes nope , where did you use to get the stuff at?? So i said Well i've never bought the stuff , I jsut recently went out looking for it .. so he asked me what I wanted it for and I said for a PWO shake and he goes ok jsut wait , he goes to his book thingy and gets my name and writes down 'maltodextrin and dextrose' So he's gonna special order the stuff for me .. ugh! That's not what I was asking him .. (see I get him to special order my barley / oat / rye flakes ..) , and I'm really scared now the stuff is gonna cost like $100 or something!! .. anyone know how expensive this stuff is? ..
And I feel obligated to buy it now ..

Anyways on good news , I got my bus ticket for Toronto today! So it's all set in stone , I'm going for sure now!! I'm so pumped
I jsut need to start workign out the details now .. such as when I need to take my break (as when I got to Toronto it'll be 13 weeks without a break ) .. I have three option
1) Take a break the first week I'm there , this has it's upside as it'll give me time to get all settled in , / get to know the city a little ..
2) Take a break the second week I'm there this has it's upside as if I need 1 or 2 extra days due to traveling I can take them ..
3) Take my break AFTER I leave Toronto .. Start my break the day I leave and then that'll give me more time to do stuff with friends when I get back .. not to mention it allows me to be a GYM GYM for 2 weeks! I'm gonna be in awe when I see it! lol!

So far I like option three best but I'm not sure ..

Diet ... hmm I'm gonan try my best here.
There's no telling whats gonna happen .. I'm gonna try keeping it as clean as possible and I'll bring esstinal stuff such as Whey , bananas , fishies , oats , yogurt .. and of course my blender.

 

[Tom_B]

Running into issues trying to make a day that has
600G of carbs
35G of fats
150G of protein ..

The carbs just have to much fat / protein in them ..
Fat is no prob got that to 35G ish , including 10 fishies .. but the protein.
after putting in all my carbs sources my protein was already at 150G ... the only complete sources in there is 3.75 cups of yogurt and 1 cup of CC ..
is this fine?? ..