For Psychoschoolgirl, all Newbies and seasoned Dieters

[neutronnorman]

Hi everyone, I decided to post two detailed examples of my daily menu and exercise routine. I noticed that some newbies are frustrated and not happy with their results so I chose the last two days, Thursday and Friday as somewhat typical days in my diet and exercise regimen to give them a clue of what I do. I've been getting phenomenal results. Please, critique is more than welcome from veteran Atkins Dieters.

06/12/09

Breakfast:

1. Coffee - 6 fl oz, 2 cal, 0g fat, 0g protein, 0g carb
2. N.Y. Strip Steak - 8 oz, 300 cal, 11g, fat 50g protein, 1g carb
3. Mixed greens - 1 cup, 9 cal, 0g fat, 1g protein, 2g carb
4. Spinach, raw - 1cup, 7 cal, 0g fat, 1g protein, 1g carb
5. Olive oil - 2.5 tbls, 298 cal, 34g fat, 0g protein, 0g carb

Lunch:

1. Atlantic Salmon* - 2 serv, 160 cal, 7g fat, 0g carb, 24g protein
2. Mayo, regular - 2 tbls, 198 cal, 22g fat, 1g carb, 0g protein

Pre-workout

1. 6 grams L-Arginine, on an empty stomach

Post Workout (strength training)

1. Whey Protein - 2 scoops, 260 cal, 4g fat, 5g carb,52g protein
2. Olive oil - 1 tbls, 119 cal, 14g fat, 0g carb, 0g protein
3. Fish oil - 4 gel tabs, 40 cal,4g fat, 0g carb, 0g protein

Dinner:

1. Atlantic cod fish - 11 oz, 256 cal 2g fat, 0g, carb, 56g protein

Pre-bedtime snack:

1. Albacore* - 2 serv, 198 cal, 22g fat, 0g carb, 56 g protein
2. 2 tbls mayonaise

Summary:

1. 1,967 cal
2. 121g fat
3. 10 g carb
4. 208g protein
5. Macro split: 55% fat, 2% carb, 43% protein

Supplements:

1. Centrum Silver
2. CVS Calcium + D
3. Finest B-complex
4. Publix Iron Tablets (I cut this guy with a pill cutter, took 1/3 pill)
5. Finest Natural Magnesium
6. Before bed time: Anti-aromatase (estrogen inhibitor) Blend of [6,17-keto-entiocholeve-3-ol-tetrahydropyranol], [3,17-keto-etiochol-triene], [3',5,7-trihydroxy-4'-methoxyflavone]
7. 2 mg Ativan (Lorazapem)

* Bumble Bee canned products

06/11/09



Postworkout (a.m)

1. coffee: 6 fl oz, 2 cal, 0g fat, 0g protein, 0g carb
2. 6g L-Arginine on an empty stomach

Postworkout (a.m.)

1. Whey Protein - 2 scoops, 260 cal, 4g fat, 5g carb, 52g protein
2. Olive oil - 3 tbls, 358 cal, 41g fat, 0g carb, 0g protein

Lunch

1. Chicken Breast* - 2 serv, 120 cal, 4g fat, 0g carb, 24g protein
2. Mayo, regular - 2 tabls, 198 cal, 22g fat, 1g carb, og protein
3. Salad greens - 1 cup, 9 cal, 0g fat, 2g carb, 1 g protein

Postworkout (Late Afternoon)

1. egg, hard boiled, large - 1 egg, 72 cal, 5g fat, 0g carb, 6g protein
2. Chunk Light Tuna** - 2 serv, 100 cal, 1g fat, 0g carb, 26g protein
3. Salad Greens - 1 cup, 9 cal, 0g fat, 2g carb, 1g protein

Dinner

• Swiss Cheese Omelet and Caesar's Salad

1. 3 eggs, large - 215 cal, 15g fat, 1g carb, 19g protein
2. Swiss Cheese - 4oz, 431 cal, 32g fat, 6g carb, 31g protein
3. Lettuce - 2 cups, 16 cal, 0g fat, 4g carb, 0g protein
4. Cheese, Swiss - 4 slices, 431 cal, 32g fat, 6g carb, 31g protein
5. Caesar's Salad dressing - 2 serv, 326 cal, 35g fat, 2g carb, 2g protein

Summary

1. 2,363 cal
2. 177g fat
3. 25g carb***
4. 151g protein
5. Macro split: 70% fat, 4% carb, 26% protein

Supplements

1. Centrum Silver
2. Psylium hush, raw: 1 tbls, ~1g carb
3. Finest B-complex
4. Fitina
5. The same as on Friday before bed time

* Hormel Premium chicken, canned: contains modified corn starch be careful

** Bumble Bee, packed in water

*** That's the first time I went over 10-15 grams carb per day in the last three weeks

Workout

I micro periodize. Monday and Tuesday I perform my high intensity (heavy days) weight training. On those days, I use relatively heavier weight. For chest, I focus on parallel bar dips, to failure, then 4 extra assisted reps until negative failure is reached. For back, I focus on chin ups / pull ups and again until I need assistance and perform 4 negative reps until failure. The negative reps are performed as slow as possible. On heavy days, I keep my volume low and perform a maximum of 2-3 sets for small muscle groups like biceps triceps, etc.

I do cardio 3-4 times a week. During the week, I do cardio on an empty stomach at the crack of dawn. Weekdays I walk at ~3.5 mph for 50-55 minutes. Weekends I spin for 35-45 minutes.

In regards to Strength training, Thursdays and Fridays I tend to lower the intensity, cut the weights, do not perform the exercises to failure and I keep the volume high. Except for lat pulldowns, leg extensions and leg curls, I use free weights, not machines. Well, this is what I did this week. When I hit the gym, I increase each exercise by at least on one rep or I increase weight. I never do the same workout. I always vary it a bit depending on my mood or strenght.

Workout

Monday (heavy day)

• a.m. (lower body)
  

1. Bar Bell Squats: 6 sets, pyramid weight to 275 lb. 20 - 5 reps
2. Straight leg dead-lift: 4 sets, pyramid weight to 175 lb 15-7 reps
3. leg extensions: 3 sets light weight ~40 lb. 10-15 reps
4. leg curl: 3 sets light weight ~20 lb, 10-15 reps

• p.m. (chest, shoulder and triceps)

1. Dips: 4 sets, rep range 5-7 plus negative failure (pecs)
2. Bench press, 3 sets: pyramid to 217 lb 7 reps (pecs)
3. Military press, 4 sets: Pyramid to 115 lb 7 reps (deltoids, anterior)
4. Side lateral raises: 3 sets, 12.6 lb dumb bells, seated, super strick and slow (deltoids, medial).
5. French Press: 2 sets, ~ 40 lb, 14 then 11 reps (tricep, inner head)
6. Skull Crusher: 2 sets, ~73.3 lb. 6-8 rep (tricep, inner & outer heads)
7. Rev. one arm cable push down: 1 set, ~35 lb., 10reps + 2 forced reps

Tuesday (heavy day)

• p.m.

1. Chin ups: 4 sets, to positive and negative muscular failure ( too many muscle groups to name, mainly lats)
2. Bent Over Berbell Row: 3 sets pyramid to 175 lb. 4-6 reps (lats)
3. Straight arm barbell pullover, wide grip: 1 set, 50 lb, 19 reps (lats and intercoastals, and many more muscle groups)
4. Hammer curl using a french curl bar: 2 sets, 60 lb. 8-10 reps
5. EZ bar curls: 2 sets, 73.3 lb. 6-8 reps
6. Concentration dumb bell curls: 1 set, 21.6 lb dumb bell, 15 reps then 2 forced reps. (4,5,6 are for biceps, etc.)
7. Barbell wrist curls 50 lb superset reverse barbell wrist curls 25 lb. 3 sets done without counting reps and no rest time between each superset. I do not count reps and exercise to muscle failure (forearms)

Wednesday-Saturday-Sunday

no strength training, just cardio

Thursday (light days)

• a.m.

1. Barbell squats, 145 lb. 6 sets: set 1, 40 reps, set 6, 20 reps. This one focuses on the June squat chellenge thing. I take a few deep breaths between sets and I wait between 10-20 seconds between sets. (rest pause)
2. Lunges, 4 sets: 15 lb dumb bells, ~12-15 reps for each leg per set.
3. Good mornings: 20 lb bar bell, 4 sets, ~ 15-20 reps per set (hamstrings, lower back and glutes)

• p.m.

1. dips, 4 sets, ~7-8 reps per set
2. Bench press, 4 sets, pyramid, 120-160 lb. 12-15 reps
3. Incline flys, 2 sets, 46.6 lb dumbells, 12-15 reps
4. Military press: 4 sets, pyramid, 55-75 lb. 8-12 reps
5. lateral raises, the same as my heavy days
6. Triceps: the same as my heavy days except I use 2 sets of each and 10% lighter weight for higher reps

Friday (light day)

1. Lat pull down: 6 sets pyramid to 175 lb. 12-18 reps
2. Dumbell rows: 4 sets, 56.5 lb., 10-12 reps
3. Straight arm pullover, the same as my heavy days but I throw in an extra set
4. Barbell shrugs: 4 sets, pyramid, 124-165 lb. 15-20 reps (trapezius0
5. Biceps and fore arms, the same as heavy days except I do six sets.
6. Forearms: the same as heavy days

I do abs when I feel like it. I eat a great variety of foods, ranging from 1800 calories to 3005 calories. I keep my macro nutrient split at 65% fat, 33% protein and 2% carb. My vitamin and mineral supplemntation is based on bar graphs (fit day) and I take a supplement depending on whar's low on the RDA%.

[liv]

Well thanks for that.
Most of us cannot eat like that though. I would probably weigh 300 lbs by now if I did
A ton of fat and a bucket of protein. Now I believe the fat would not hurt me but that is just more protein than I need

And then there is the pills - I don't want to do that to my body.

Thanks but no thanks.

[neutronnorman]

I understand. I'm 5'11.5' tall and even still, I'm losing weight dramatically. That's what I do. I do not recommend this to anybody. My anti-aromatase is a cycle I'm on for 6-8 weeks. Then I'm off of it for 6 months. They are not steroids.

[JohnSantos]

Most of us cannot eat like that though. I would probably weigh 300 lbs by now if I did

Liv, look what he's lifting, though. He's doing 60lb hammers, and taking to failure on some sets.

neutronnorman, I love your weight sets. Actually I'm kinda jealous because when I tried heavy weights I ended up feeling sick and dizzy, especially wandering into failure. A few years ago on Body For Life, I was doing 1100+lb leg presses (with spotters) which is literally impossible on Atkins for me.

About how many hours are you active a day? Probably an hour for weights, then another hour for cardio? That combined with your muscle mass already (assuming you have a lot considering the 60lb curls) is really tossing out the pounds.

I do miss the 3-hour gym sessions, but I wasn't realistic about my diet coming off Atkins the last time and ended up falsely believing I'd do 3-hour gym every day. Then life got in the way, and I didn't change my diet = BAM hello weight gain. Now I'm settling for 45 mins to 1 hour a day, 5 days a week. I can live with that for the remainder of my life IMO.

Anyhoo, good job, and very detailed post! I'm sure it'll help and inspire quite a few people.

[liv]

Yes but it is really healthy? I could cut off my right arm and lose weight but I am not going to.

I realize opinions here will differ.
That being said, I respect the norman and I find what he is doing interesting. And appreciate the sharing too.

[neutronnorman]

Hello John:

I keep my exercise log in Excel. I time every workout. I try to keep them under one hour. I weigh 225 lb and am under 19-20%. I haven't measured myself yet, but my supralic My upper arms measure 17.5" and my chest is 52". My waist is a too big 38". I can't wait to get into my 32's. Got a closet full of them. I re-started lifting weights about May 26. I trained before entering grad school (undergrad: Chemistry major, two minors: physics and math) for many, many years. I've always carried a high degree of muscle. My triceps are fairly large, and the horseshoe is pronounced. Grad school killed my time.

As it is, my caloric intake is still too little. I've lost 5 lb. in over 1.25 days. I strive not to lose more than 1.5-2 lb per week.
I do not use a spotter. When I lift I do not put collars on the bar in case if pinned I rock the weights off. I do not use a weight lifting belt, either.

I vary my diet radically. Most days I stay away from meat, eggs, etc. and focus on fish. I always increase the weights I'm using or the reps used, or shorten the time in the gym. Luckily, I have my own gym equipment at home and can train whenever I feel like it. If I become stale, I completely change my routine. Last time I lifted seriously (8 years ago), I used the Bulgarian Burst Method. Google it. I worked out 6 days a week and sometime up to 3 times per day.

My blood pressure is normal, but sometimes it tends to drop down after an intense bout of exercise. Well, honestly, yesterday evening, while at the local supermarket, I went to the machine that takes your blood pressure. My arm did not fit in the cuff!

I think my health is okay and I'm sure I'm burning off what I eat. My workouts are so vigorous that I lose 5-6 lb on the scale from water weight loss.

And this should really please Atkins dieters: I plan on carb loading starting 3 weeks from know. Basically, I'll lower my fat, keep my protein at ~1 gram my LBM and concentrate on whole wheat pasta, brown rice and beans, oat meal, cereal, skim milk potatoes, etc. I will not experiment with fruit unless the fruit is low glycemic. The carb load will last between 6-48 hours or until I start to smooth out. That carb period should really accelerate fat loss and muscular hypertrophy.

[neutronnorman]

P.S. John:

For assistance I use either a small bench to get up the highest concentric the lower myself very during eccentric phase. That's for dips and lats. If I feel like it, on movements like b curls I'll carry the set past failure by cheating.

[DocMarianne]

Good job! I'm curious, what are you taking the Ativan for? It's a great sedative, but...very addicting.

[neutronnorman]

Good job! I'm curious, what are you taking the Ativan for? It's a great sedative, but...very addicting.

Hey DocMarianne:

The Ativan is prescription. I suffer from anxiety, and I was taking it as a sleep aid. Yup, I know the addictive nature of benzo's. But something I did not post was that initially I was taking 4 mg! That's a hefty dose and I'm sure you know. The funny thing is that since my stress level has improved because of diet and exercise, I've been slowly tapering off. Now I'm down to 2 mg. I'm dropping another 0.5 mg this weekend, until I'm off of this . Sleep is essential for anabolism.

Like I said, I do not recommend that anybody do what I do, unless they go through, at the very least, a blood profile, including enzymes. I would recommend to seek the advice of a physician before attempting a radical change in diet and exercise. Newbies should have their blood pressures checked and I'd highly recommend a stress test and / or an EKG.

Anyway, I'm pretty sure I'm doing induction correctly but Newbies should constantly monitor their weight loss and measurement, so they can adjust their caloric intakes up or down as needed. What I posted was just a small sample of my diet. My diet varies extensively within the gudelines of a 65% fat, 33% protein and the other half, carbs (I couldn't resist the Yogi Berraism). Liv freaks out about my protein intake but I'm sure she doesn't have 180-190 lb of lean body mass.

I'm considering experimenting with meditation. I read that there is evidence it reduces cortisol levels.

Thanks for your input, Doc!

[neutronnorman]

John, p.p.s. and don't get discouraged. Don't spend too much time in the gym, it's counter productive. You'll over-train and that can lead to illness. You just want to get stronger, the hypertrophy is just the adaptation to progressive stress. Just warm up with a couple of sets then lift a weight that will make you want to cry to mom for help. But keep fairly good form or you'll injure your self. I'm sure I could crank half ed curls for over 100 lb and screw up my lower back for a month afterward.

And, if you feel dizzy, head-achy or light headed, STOP! Then get yourself checked out by your doctor.