Vai Fan's Log 'O Fun

[perfecto]

Just stumbled upon your journal Vai Fan and wanted to wish you best of luck

Originally posted by Vai Fan
Not sure if it's worse to be under or over

I was also thinking about that today, in terms of fat loss which would be more prefreble, going under or over? I have no idea but id imagine it would be worse if you went over cause the excess cals would be stored as fat...

Anyways keep us posted on ure progress

 

[Vai Fan]

Hey Perfecto, thanks for checking in.

I'm pretty sure you're right about the calorie thing. There is some science behind the fact that eating too few calories slows down your metabolism, or worse yet, makes your body get it's needed calories from elsewhere. And from what I've read, 'elsewhere' is typically your precious muscles!!

Thanks again, and best of luck to you, too.

 

[perfecto]

also, wats sorta training split do you have?

 

[Vai Fan]

Ah yes, the split...
Monday/Thursday
Chest, Back, Delts and Cardio

Tuesday/Friday
Quads, Hams, Biceps, Triceps and Belly

Saturday
Cardio Only

Sunday
Rest my tired, lazy ass!

 

[perfecto]

aight sweet

 

[Vai Fan]

12-1-2


Workout: (Workout CD was Joe Satriani???s ???The Extremist???)

Leg Press: 330/20, 387/20, 440/15
DB Lunge: 30/12, 30/10
Deadlift: 155/12, 155/10, 165/6
Lying Leg Curl: 60/12, 70/9, 75/8
Alt. DB Curl: 35/10, 35/10, 40/6
Skull Crusher: 65/10, 65/8, 65/8
Crunches: 100

Cardio: 40 minute casual walking

 

[Vai Fan]

12-2-2

Workout: (Workout CD was Tom Petty???s ???Full Moon Fever???)

Incline Bench Press: 135/15, 145/10, 145/8
Dumbell Bench Press: 45/12, 50/10, 50/8
Underhand Grip Bent Row: 95/12, 100/11, 105/9
Single Arm Dumbell Row: 55/14, 65/8/ 65/8
Seated DB Military Press: 40/11, 40/10, 40/6

Cardio: 30 minutes shoveling snow

Nutrition:

Meal #1 7:00 am
1 Met-Rx Berry Blast
1 tbsp flax
8 oz Lite Yogurt

Meal #2 9:00 am
1 ½ cup Lowfat Cottage Cheese
½ up Mixed Fruit

Meal #3 Lunch 12noon
1 ½ cup Lowfat Cottage Cheese
1 slice WW Bread
1 Tbsp PB

Meal #4 2:30 pm
1 Met-Rx Berry Blast
8 oz Lite Yogurt

Meal #5 Post workout 6:30 pm
8 oz Chicken Breast
2 cups Green Beans

Meal #6
1½ cup Lowfat Cottage Cheese
1 pear
1 slice rye bread

Meal #7 9:30 pm
2 scoops Met-Rx Protein Powder
1 tbsp Flax

Total Cals: 2705
Protein: 317
Carbs: 203
Fat: 69

 

[gopro]

 

[lean_n_76er]

Stopped in to take a look and it looks like you're in good hands! I'm sure GP will take care of you Looks like you're off to a great start! Looking at your name, I've got a CD at home I must bring to work now! It's Vai, Johnson and Satch. Can't think of the name right now, but it just jams! Thanks! Now I've got "Satch Boogie" (I think that's the name) in my head! C'ya round!

 

[Vai Fan]

Thanks for droppin' by, 76er, I appreciate it.

Yes, GP has been ruining my life for the last couple of weeks, but through the pain, I've somehow managed to drop several pounds and am feeling much better.

Ah yes, that would be the G3 tour, it kicks ass, especially the DVD, those three are all animals, and to see them play a few songs together at the end is a guitarists wet dream come true. I still remember the day I first heard 'Satch Boogie' on the radio back in '87. WOW.

'Cliffs of Dover' is one of my favorite Johnson tunes, case you're looking for somethin' to hear besides what's on the CD.

 

[butterfly]

I was making my way down the list and wanted to say Welcome

 

[Jodi]

Ok, I looked through your journal.

GP will do great with ya! He knows his shit!

Is he helping you with your nutrition as well?

 

[Jodi]

BTW! I live in Holland Michigan.

 

[Vai Fan]

Originally posted by butterfly
I was making my way down the list and wanted to say Welcome

Aww shucks, thanks for droppin' by, Butterfly! This is a fun place to hang out, usually I've got drinks and healthy snacks set out for my visitors, but the have somehow vanished..

Thanks for the visit!

 

[Vai Fan]

Originally posted by mochy
Ok, I looked through your journal.

GP will do great with ya! He knows his shit!

Is he helping you with your nutrition as well?

Nice to see you stopped by, Mochy!

GP is killing me, seriously, I think I'm about to die....beep, beep, beep...beeeeeeeeeeeepppppp! (picture a flat line, that's me!)

Gopro has given me guidance as to total cals and macronutrient breakdowns for that goal, so yeah. The mean guy just told me to consume 50 fewer carb grams on non weight training days...can you believe that?

Holland!! Yippee, you got yerself some serious snow already, I'd imagine. My parents used to have a business there about 20 years ago, didn't work out though, 'cuz they trusted someone to run it for them while they ran their Mt. Pleasant store. Holland kicks ass!

 

[Jodi]

Are you serious, Holland sucks! I hate it here. See I'm from the East Coast so this place is way too conservative for me. LOL

Glad that GP is helping you with your diet. I can understand cutting the carbs on non training days. No need of having them if your not going to burn them during your workout. They'll just add fat unless used.

Just curious, he said that Yogurt and Bread is OK?

 

[Vai Fan]

Well, I love the water (Lake Michigan) and love the snow, too. You get POUNDED by snow over there.

I spent 5 years in DC with the Army...I know whatcha mean about things being conservative. I'll never forget my first trip to The Treasure Chest in Georgetown...WOW, opened my eyes to the world of fun sex!!!

He hasn't said anything about yogurt or bread, but he may not be looking real close at that. The yogurt I'm eating has 15 grams of sugar, which is pretty low from what I've seen. I choose grainy breads when I eat bread, but am TOTALLY open to wise suggestions, 'cuz I really, really wanna trim this 40 year old body down some more. 5 pounds in two weeks, and I'm eating MUCH more than I had been, just better food.

 

[Jodi]

15G Sugar! Damn I don't eat that much sugar all day.

I would ditch the bread and yogurt and go for better carb sources. Try some slow burning carbs like sweet potato, old fashioned oats, apples, brown rice, berries, grapefruit. You'll get better results with these carb choices than the ones your currently eating. Just a suggestion!

 

[Vai Fan]

My food pleasures are slowly slipping away...

Seriously Mochy, thanks, and I will make adjustments. I mean, what could be better for breakfast than a sweet potato and rice omelette??? Ha, just kiddin', I really want to do EVERYTHING that I can to achieve maximum results, so I'm taking your advice gratefully to heart here.

I bought 5 pounds of sweet taters last night, along with some regular oatmeal and some brown rice...must have seen it coming.
Are Hershey bars okay still?

15 grams a day, are you messin' with me? That's impressive.

 

[Jodi]

15 grams a day, are you messin' with me? That's impressive.

Nope, just looked on Fitday for yesterday's meals

Sugar was 3 grams for the entire day.

 

[Vai Fan]

Is your Fitday set up to show you your daily sugar consumption? Mine only shows protein, carbs, fiber, fat and alcohol.

Good job, by the way.

 

[Jodi]

I customize everything and throw the sugar counts into the Alchohol so I can see the total sugars. Weird I know but I like to know the sugar counts.

 

[Vai Fan]

No, that's a great idea...never thought of it. I'm sure I'll follow suit there.

 

[tucker01]

Vai,

Well I thought I would stop by and check out your rountine. Looking Good! Did GP lay everything out for you?

 

[Vai Fan]

Yes sir, down to what socks I wear and how many times I can pass gas...well, almost.

 

[Vai Fan]

12-3-2

Note: MY FREAKING LEGS HURT!!!!

Workout: (Workout CD was Whitesnake ???Slip of the Tongue???)

Squat: 155/15, 195/12, 205/8
DB Lunge: 30/15, 35/10
Stiffy Deadlift: 155/12, 155/10, 165/8, 175/6
BB Curl: 65/15, 75/12, 80/8
Close Grip Bench: 115/12, 115/10, 125/7
Crunches: 125

Nutrition:

Meal #1 7:00 am
1 Met-Rx Berry Blast
1 tbsp flax
8 oz Lite Yogurt

Meal #2 9:00 am
1 ½ cups lowfat cottage cheese
½ cup pears

Meal #3 Lunch 12noon
1 Serving Met-Rx Protein Powder
2 slice pumpernickel bread
1 tbsp lowfat PB

Meal #4 2:30 pm
1 ½ cups lowfat cottage cheese
1 oz Dry Roasted Peanuts

Meal #5 Pre workout 4:30 pm
1 Met-Rx Berry Blast

Meal #6 Post workout 7:00 pm
4 oz chicken breast
½ cup brown rice
½ cup water chestnuts

Meal #7 pre beddy bye???9:30 pm
1 Serving Met-Rx Protein Powder
1 tbsp flax

Total Cals: 2693
Protein: 309
Carbs: 190
Fat: 75

 

[lean_n_76er]

Vai - Yes that would be G3! Incredible CD! As for Eric Johnson, Cliffs of Dover is one of my faves, but so is Desert Rose (the next song). Funny, I actually forgot I had his CD.

Glad to see GP is tearing you apart. He seems to be doing that to a lot of people lately with this Power, Rep and Shock. I think he may be on to something here! Ya think? Keep us posted on your results.

 

[Vai Fan]

76er - Yes, GP is killin' me. Tells me yesterday that on my non weight training days to cut back 50 grams on the carbs! That was NOT easy Thanks for the encouragement

12-4-2


Workout: NO WEIGHTS!

Cardio: 30 minutes of walkin??????and NOT Christopher

Nutrition:

Total Cals: 2636
Protein: 350
Carbs: 149
Fat: 70

 

[gopro]

Just checking in! I see some others are looking after you. Cool, share your pain with everyone! As for sugars...don't worry too much. Yes, its best to eat clean, healthy carbs, but mostly just worry about the #s I give you. Since you eat protein at every meal, the GI of your carbs will go down substantially. As we go along we will continue to tweak your diet. Making too many changes too fast is not the best thing. You must do this slowly or your mind will burn out. Got it! Can't wait till I figure out next weeks torture!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

 

[Vai Fan]

Can't wait till I figure out next weeks torture!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Damn you Gopro....DAMN YOU!

Nah, good message, thanks. I'm off bar shopping soon, thinking about just getting one of each that you suggested and taking it from there. That will get me through the next 3 days. I'm also gonna bag up some portions of protein powder and get some flax caps.

Back to the iron today...YEAH!!!!