Hello Everybody:
Yesterday I weighed 232 lb. (I'm 6 feet tall) and today I weigh 231 lb. But here's the insanity about that figure. As many know, I started induction 10 days ago (Monday, 5/25) and weighed 245 lb. At 245 lb. I had a waist measurement of 48 inches, my bodyfat was 32.88% and my L.B.M. was 154.74 lb.
By Sunday (5/31) I was weighing 233 lb. but my bodyfat had dropped to 29.9% and my L.B.M. was 164.7 lb.
Today my waist measures (at it's widest part) is at 43.9 inches. My bodyfat has dropped to 26.9% and my L.B.M. is now 169 lb.
I know the above sounds extreme and the figures skewed, but I'd like to share some info.
My bodybuilding routine:
Mom.-Wed.: a.m. Legs (free weight, squats about 6 sets, in a pyramid fashion. First set: about 85 lb. for 20-25 reps. Last set: about 225 lb for 8 reps. Deadlift: 4 sets. Set #1: 125lb for 20-25 reps, last set: 215 lb for 8 reps) I try to increase the weigh by 2.5-5 lb or higher, depending on how I feel)
p.m.: Chest, shoulder and triceps. Chest: Bench press 6 sets pyramid, incline flys 3 sets at same weight resistance, dumbell pullover, same weight, 3 sets. (pre-exhaust principle)
Shoulders: seated laterat raises: 3 sets, same weight, bent over lateral raises: 3 sets, same weight. Seated Military press: 4 sets, pyramid.
Triceps: Seated Tricep curl, 2 sets, same weight. Rev. grip one arm tricep pulley pushdown: 2 sets, same weight, to failure then 2-3 forced reps. 3 sets of lying tricep extension (skull crushers) pyramid. (pre-exhaust principle)
Wednesday: rest. Depending how I feel, cardio: spinning ~30-45 minutes.
Tues.-Fri.: p.m.: Back: barbell straight arm pullovers, 3 sets, pyramid. Rev. grip bent over row, 3 sets pyramid. Cable pulldowns, 4 sets pyramid.
Trapezius: 4-6 sets, pyramid.
Bicep: Incline supinated dumbell curl, 2 sets, same weight. Reverse grip Z-bar curl, 2 sets, same weight. Concnetration curls, 2 sets to failure, then 2-3 forced reps.
Forearms: 3 sets of barbell wrist curl, 3 sets of reverse barbell wrist curls, all done at the same weight.
Sat.-Sun.: No weight training.
Cardio: Tuesday and Friday: at the crack of dawn: I cup of black coffee (expresso) then, on an empty stomach: 40 minutes of walking: 3.5-4.0 mph. 10 minutes of incline (30 degrees) ramp sprinting, length of ramp: ~150 ft.
Wed. If I feel like it, as mentioned earlier, spinning / stationary bike, 30-45 minutes, ~18 mph resistance level: 2-3.
Sat.-Sun. spinning / stationary bike, 30-45 minutes, ~18 mph resistance level: 2-3.
Abs: Tues-Wed-Sat-Sun: Legendary ab routine. Currently on level A. (google it if interested)
note: the weight training sessions are intense. Legs take a maximum of 28 minutes to complete, the other body part between 55-65 minutes. Diet: week one: After figuring out that my daily caloric intake with an 845 calorie restriction is 1,829 calories (without exercise), my daily average was 2,410 cal. Fat: 107g, 67%. Carbs: 9 g, 2%. Protein: 111g, 31%.
I stagger (zig-zag) my caloric values each day to keep my body guessing.) Daily avg. activity calorie burn: 378 calories. On the days I do cardio/weight training: 802 calorie burn.
Week two: I've decided to drop my calories to about 1,950 weekly average.
What I ate yesterday:
Black coffee, nothing in it. 2 cups. then cardio.
Breakfast: 4 eggs, scrambled, in 1/2 Tbl. spoon butter. 4 slices bacon.
Brunch: 1 cup fielld greens, raw; 1 cup spinach leaves, raw; tossed in two Tbl. spoon EVO. 2 servings Bumble bee chunk light tuna packed in water with 2 tabl. spoon of mayo. regular full fat. (Tuna salad.)
Post Workout: Ground beef, 8 oz. in a skillet with 1 cup of spinach greens added to the mix.
Dinner: Pork chop, lean and braized on a skillet, 6 oz.
Bed time: 1 scoop of whey isolate protien (high in BCAA's) in water.
Supplements: (all one serving) Men's One Energy Multi-vitamin,
Fitina, 2 servings Calcium 500 + D.
6 grams, empty stomach before weigh training, L-Arginine.
Afternoon-evening:1000 mg Vitamin C. 4-6 fish oil capsules (not every day).
3-4 mg Ativan (lorazepam) before bed time.
One dose Novadex anti-aromatase (estrogen blocker, testosterone booster) before bed time.
H20: all day long. < 64 oz.
Nutrient total: 2,116 cal.
Fat: 154 g, 65%
Carbs: 12 g, 2%
Protein: 172 g, 33%
I hope this helps newbies, like myself, with their goals. There is much more to the above in my computer's data base, the above is a summary. Remember, I bodybuilt for 8 years before returning back to the sport. I've only been training for 3 weeks now. Some of the supplements are by prescription from a doctor and under any circumstances,
do not follow any of my dietary plans. Seek professional advice, always.
Sincerely,
Norman