Updated this to remove a lot of changed information.

My old program:
When I first posted, I had been working out for about 4 weeks. My program was:


- 3-4 days a week (started separating back and biceps into separate days)

- pyramiding: I do 4 sets (8-10 reps, 6-8 reps, 4-6 reps, 2-4 reps), increasing the weight each time, then switch to another exercise for the same body part and work to failure.
- eating 5-6 times a day
- mild cardio 2-4 days a week in the morning 10-30 minutes (I need to replace my exercise bike...it's uncomfortable to ride for a long time)

DIET

Diet is really where I'm falling down. While I'm eating more food and more often, but I'm not consistent in the amount or form of calories I'm getting.

Current program:



My current program (that is, before my shoulder injury) was- work out 4-6 days a week

- separate back and bis
- tried to separate shoulders from tris, but wrist injury prevents most tri-specific exercises (e.g., tricep pushdown...my favorit)
- almost no cardio (no time!). PLanning to pick this up again this week

Current diet
Horrible. Don't have a plan. Working on one...starting with tracking what I eat, starting today.

BEFORE PICTURE...

So the only before picture I have (since I don't have a digital camera) is from a period in 2002 when I was working my arms intensely 3-5 days a week. I think my arms (bis and tris) looked okay flexed, but my forearms were still too small and didn't really notice any difference in my unflex arms whether or not I was working out. Anyhow, pictures are at the bottom.


CURRENT PIC...
After about 7-8 weeks of working out.


Goal:
# 1: RECOVER from shoulder and wrist injury so I can start lifting again. I can already see changes (not good ones) in my body after only 1 week of not lifting, and I feel weaker.
# 2: I want to gain 10-20 pounds of muscle by Aug 15....so that's about 1-2 pounds a week. This is probably unrealistic now because of my injuries. Only gives me 45 days to recover and gain.

Welcome to the dullest journal on the Web.

Boredom in 216 browser-safe colors.
This is really for me, anyhow, yet another useful habit (YAUH) to keep me on track.


WORKOUT
Yesterday
- Added lunges to my leg workout yesterday and can REALLY feel it today, esp. in my glutes.
- Did more weight than ever on leg extensions....and then heard a wonderful ripping noise from my right knee. It feels okay today but made me think a little lighter weight and more (or maybe just slower) reps would be better for a while. How do I know when 'a while' is up though?

Today
- Had a pretty good shoulder workout today. I'm not going to be able to workout on Saturday or Sunday, so wanted to get in an extra workout today.
- Ate horribly today. Had about 3/4 of a veggie Pizza Hut Pan Pizza after working out. Earlier today I had a whey protein shake for breakfast, a bannana, a Whopper for lunch, two protein bars and a Zero Carb Isopure w/50 grams of protein. 99% bad food.
- I hate eating trash, I just don't have (yet) a convenient way to get enough calories at work, or after work when I work late. I'd like to know what other people are doing that have little time on their hands?

WHICH WORKOUT?
- I've been doing pyramiding and not gaining great amounts of muscle.
- I've been considering switching to Max-OT but don't fully understand it yet and therefore haven't written out a plan.
- Someone posted on this list that they weren't gaining on Max-OT and switched to doing lighter weights, slower, with better form, and gained more than they had w/other methods. Maybe it's just a change for their muscles, or is there something to this? I guess 'more weight' makes sense to me (w/reasonable form of course) because how else can a muscle grow if it's not taxed with a new level of resistence? Is MORE resistence really enough? And how do you avoid working out too long and the negative hormonal (cortisol, falling GH) effects of longer workouts?
- I have to say the most growth I saw in the past is when I worked out for about 2 hours each workout (instead of 50-75 minutes now) and just keeps pounding the same muscle group with lots and lots of reps to failure. I couldn't sustain that though....too much time and it takes too much energy.

Anyhow, I'd like to hear about the workouts of successfully-transformed 30ish ectomorphs like me.

--
Quotes of the Day:
Time is more valuable than money. You can get more money, but you cannot get more time.

Never begin the day until it is finished on paper.

Quotes from Jim Rohn (http://www.jimrohn.com)

Worked until 4:30 am this morning on a document....got up at 7:30....didn't eat until 2:00 pm. Not good for a mass gaining program.

Hope to nap and then workout out.

10:28am and getting ready to do some HIIT.

- Had pretty good week....gained 2-3 pounds.
- Ate more not-so-great than great food, but think I've started turn a corner in this regard.
- Work is the hardest....how in the world does anyone trying to gain mass get enough calories at work?
- Bought some Jim Rohn (http://www.jimrohn.com/) video tapes through ebay. Great investment. He's a personal development speaker and has a style that is entertaining, easy to listen to, and compellingly simple. ("Could walk around the block, should walk around the block, WON'T walk around the block....disaster.")
- Anyhow, running to do my cario.

Getting ready to do bicep workout....split back and biceps and skipped a bicep workout last week. Can REALLY tell they haven't been worked. Usually do legs on Wed....may try to fit both in today (bicep around 7pm....legs around 11pm), or just do them tomorrow.

Haven't been getting enough quality calories and lost a few pounds. Got lots of carbs though, so I can see a mild fat gain. GREAT!

Can probably gain the weight and lose the fast by next week, while gaining strength, so it's not a complete loss.

DIET IS STILL THE TOUGHEST THING FOR ME TO MANAGE....hard to find enough quality calories w/o always feeling like I'm stuffed!

One more old photo from 2002.
Notivation for me, and it isn't even where I wanted to be!

NEVER STOP WORKING OUT!

I'm hopeful John will resume daily pics (even though he said he wouldn't) as motivation for anyone that ever stops working out and needs to start up again. His demonstration of committment to come back from a (forced) period of rest would be useful to someone, me thinks.

Started doing bent over rows w/dumbells as part of my back workout and had my best sets today. Got up to 92 pounds (80 lbs weights + 12 lb olympic dumbell bar).

WEIGHT
Dumbell Standard 40 8
Dumbell Standard 50 8
Dumbell Standard 82 2
Dumbell Standard 82 6
Dumbell Standard 87 6
Dumbell Standard 92 4
Dumbell Standard 82 7

I felt like I could have done more weight / reps, except (1) my forearms failed and (2) I have a pinched nerve near my shoulder blade.

Still having trouble gaining weight. I weight just under 150 (5'11") and don't have a good diet plan. Sometimes I eat trash (not sugar but whoppers and pizza) just to get enough calories, and alll it really seems to be doing is help me gain more fat around my stomach.

Anyhow, need to focus on it next week.

Hopefully next week I can get up to 100 lb dumbells on the row!

Today's diet:

Meal 1 (200 cals)
- 1 serving Whey protein MRP
- 1 tbl Glutamine

Meal 2 (300 cals)
- 1/4 Isopure zero carb drink
- 1/2 protein bar

Meal 3 (670)
- Whopper

Meal 4 (500)
- Tuna Salad Sandwich (very light mayo)
- 1 serving phsyllium
- 1 servicing calcium citrate

---- Getting ready to workout ----
Had a GREAT workout...used Max-OT for the second time (which is really the first time doing it right).

Meal 5
Don't remember

Meal 6
Don't remember

INJURY
Reinjured my already painful wrist trying to walk a heavy box up a ladder. I think it's time to have it checked out....it's hurt (when I put any angled pressure on it) for several months.

DIET
Meal 1
Protein shake + glutamine

Meal 2
Smallish breakfast sandwich (egg on a muffin from work cafe)
2 ice teas

Meal 3
Fresh asain take out (brown rice and peking chicken)
An automated tester that was working for me is going back home to Jersey.

Meal 4
Two salmon burgers on low-carb whole wheat buns

-- these made me feel sick--

Meal 5
Made some oatmeal to calm my stomach....dissappointed I have an bad upset stomach since I was planning to do my leg workout around 7pm. No such luck. It's 10ish and I still don't feel so great. May stay up late and workout around 12...after the oats have had a chance to digest.

Meal 6
Will be my post workout meal (Ultrafuel + unflavored whey isolate + a long nap)

RESULTS
I started to notice some real results after my last Max-OT workout.
My lats are starting to 'stay' (meaning they look after my workouts like they used to look only during my workouts).
Have noticed I am all of the sudden able to eat more calories without gaining anyfat.

It's been about 5-7 weeks (I lost count) and was getting a little discouraged because I wasn't seeing results. I wonder if there is some kind of critical mass of exercise that has to take place before your body figures out you aren't kidding and it decides to adapt.

Whatever it is, I now have a problem losing focus on other things because I just want to workout!

In the middle of my back workout right now and just hit my personal best weight with one-arm row (97 lbs x 4 reps). I feel reasonably good about getting to this weight cause I'm one skinny dude and have been working hard!

Here's the specifics.

EDITED TO INCLUDE COMPLETE WORKOUT
Column order: Date, Exercise, Equipment, Method, Weight, Reps

WARM-UP
6/13/2004 Pull-ups Machine Wide Grip 0 4
6/13/2004 Pull-ups Machine Underhand 0 3
6/13/2004 Pull-ups Machine Wide Grip 0 5
6/13/2004 Rows Dumbell Standard 50 8

ACCLIMATION
6/13/2004 Rows Dumbell Standard 82 1

WORKOUT
6/13/2004 Rows Dumbell Standard 82 6
6/13/2004 Rows Dumbell Standard 92 5
6/13/2004 Rows Dumbell Standard 97 4
6/13/2004 Lat Pd Machine Underhand 140 7
6/13/2004 Lat Pd Machine Underhand 150 5
6/13/2004 Lat Pd Machine Wide Grip 130 2
6/13/2004 S. Rows Machine Standard 130 7
6/13/2004 S. Rows Machine Standard 140 8
6/13/2004 S. Rows Machine Standard 150 7
6/13/2004 Rows Dumbell Standard 97 4
6/13/2004 S. Rows Machine Standard 150 5
6/13/2004 Pull-ups Machine Underhand 0 10

I could have done more weight or reps, particulary on seatrows, but my right wrist is killing me (even to type). I also noticed this weekend I need to do some lowback work...it's the weakest part of my body

I ordered a digital camera (Minolta Diamage Z1) today so I can post some pics...then read several bad reviews and cancelled the order. Think I'm going to go with a <$400 Fuji or Nikon.

OVERTRAINED TODAY
I overtrained a bit today (just too long not too hard) but....
Exercise list below.

PERSONAL BEST ON DUMBELL SHOULDER PRESS
....was still able to achieve my personal best on the dumbell (62 lb dumbells). It's not a huge amount of weight felt good to hit it nonethless.

FRUSTRATED WITH PROGRESS
I did some exercises I didn't record below, which was a bad idea.
I'm feeling a little frustrated with certain areas

- love handles:
How do you get rid of these things? They aren't huge but bug me like no one's business. I'm eating more so I can gain mass and these just keep growing too.

- wrist injury:
this is starting to get serious. I could have done more weight on most every exercise were it not for this. Couldn't do bench today at all because it hurt too much. My wife admonished me to see a doc and she's right....I need to schedule something for next week.

- chest:
this used to be my strongest body part and now it's atrophying from lack of exercise. I can't do pushups and bench and dumbell flys just aren't enough

- forearms:
these just don't want to seem to grow fast enough. They fail before my bis or tris. The lower part of my arm in particular is still pretty thin.

I'm sure time will cure all of these things but starting to see results (my back is getting much stronger) has made me impatient for results everywhere.

DIET
Still not doing well....wonder if I change the composition of my diet but have the same calories if the extra fat I'm gaining will go away?

WORKOUT

I failed to record my warm up and some other exercises I shouldn't have done :)

Shoulder Press Dumbell 50 7
Shoulder Press Dumbell 57 6
Shoulder Press Dumbell 62 4
Shoulder Press Dumbell 57 7
Shoulder Press Dumbell 57 4
Shoulder Shrugs Dumbell 62 8
Shoulder Shrugs Dumbell 62 14

**** Lat raises do not feel good, so using light weight to strength area before building any mass

Lateral Raises Plates 10 10
Front Raises Plates 10 10
Lateral Raises Plates 10 10
Lateral Raises Dumbell 35 10

Shoulder Shrugs Dumbell 62 10

**** DON'T USUALLY DO DEADLIFTS IN THIS ROUTINE SO INSTEAD OF BEING SMART AND NOT DOING THEM, I JUST DID THEM WITH LIGHT WEIGHT. DON'T THINK I'LL DO THIS AGAIN.

Deadlift Dumbell 62 5
Deadlift Dumbell 62 5
Deadlift Dumbell 62 2
Deadlift Dumbell 62 9

**** TRIED HEAVY WEIGHT on BENCH BUT WRIST COULDN'T TAKE IT, DIDN'T WANT TO NOT DO IT SO USED LIGHTER DUMBELLS

Bench Press Dumbell 50 10
Bench Press Dumbell 50 8

Dips (couldn't do because of wrist)

BICEPS TODAY
Had a so-so workout. Not too bad, not too great.

Good news is that I achieved a new personal best on dumbell bicep curls (57 lbs) and then my olympic dumbell fell apart (I had no idea there were screws in the end).

Maxed out at 110 on barbell curl....wrist pain is REALLY hampering progress on certain exercises like this. My biceps didn't feel taxed at all.

Tried to do tricep workout and just couldn't (wrist). Tricep pushdowns (my favorite tricep exercise) are virtually impossible now. Hope this is temporary (I reinjuried my wrist carrying a heavy box up a ladder last week), but am still going to pursue medical attention.

Next paycheck I think I'm going to order a Nikon digitial camera....found a pretty good deal online for one with 10x optical zoom. Hoping the progress pictures will keep me motivated. I picked up some Nike Compression workout shirts (they fit like skin) and can really tell a difference in my muscle comp from 6-7 weeks ago. So....even though I'm not growing fast enough, at least I am growing, and will therefore keep at it.

So I wonder if anyone else workouts at a 1amish...

I'm suppose to do legs today. I didn't eat well or enough today (probably why I'm not gaining a lot of weight!) and so don't have enough energy to do the leg routine....plus I REALLY need to get the squat attachment thingy so I'm not destroying my wrist. What's the point of a leg exercise w/o squats?

WHICH TO DO?
I really love back and shoulder workouts and am thinking I may do back now. That will be twice in one week, which I don't usually do, but may give it a try and see if I get better / no results.

If I beat my personal best with dumbell rows, I'll post it.

--

QOTD:

Pro 16:19 Better it is to be of an humble spirit with the lowly, than to divide the spoil with the proud.
Pro 16:20 He that handles a matter wisely shall find good: and whoso trusts in the LORD, happy is he.

Worked out 4 days in a row this week.
Tried to make today day #5

MY ALMOST_WORKOUT
Decided to postpone legs until tomrorow and instead work shoulders
Did my shoulder warm-ups and realized they haven't fully recovered.
I did stain my left shoulder enough in warming up to make it ache, though. I'm sitting here now watching the shoulder muscle twitch, and it's not twitching from glee.

Tried to switch to back routine and was able to make my personal best for dumbell row, but only for 4 reps and instead of feeling good after them I could tell my body really just didn't want to do it.

Overtrained because of impatience
So bascially I wanted to workout tonight not because I thought it was the best thing to do, but because I'm getting impatient with my muscle gains. I'm working out HARD when I workout and am seeing gains, but man are they slow. No magical 12 week transformation here.

OTHER FRUSTRATIONS
A couple other frustrations:

- I don't have all the equipment I want
- I have a seriously sore wrist
- I havent' decided on a digital camera to take progress (and other) pics with

IS IT ALL ABOUT DIET?
Of course, the slowness of my gains COULD be because of my diet, which is very inconsistent and not planned. Some days I might get 3,500 calories, some days I probably struggle to get 2,000. The composition of those calories varies to, both in terms of distribution (protein, carbs, fat) and in terms of quality.

I'm really wondering if I have a consistent diet with enough quality calories if my gains will really improve that much. AND, since I'm not doing much cardio (since I'm trying to gain muscle), will all those extra cals turn to fat? Does the quality of the food (not just the distribution of protein, carbs and fat) determine whether or not it turns to fat? If so, WHY?

GOOD NEWS
I guess the good news is that I was smart enough to stop working out just now. I could push through it, but my body doesn't want to. I don't want to get an injury and take myself completely out of the gam.

Anyhow, I doubt anyone reads this (I probably wouldn't!) but if you have any experience with not gaining while not structuring your diet, and then realizing significant gains from such structure, I'd love to hear about it.

Maybe I'm just a diet plan away from gaining 15lbs of muscle in 12 weeks :)

102 on single dumbell row
hit my personal best on single arm dumbell row (102 lbs) just a few seconds ago....going for 107 next set.

My only goal is to increase weight ever 2-3 weeks.
I usually give me self a week in between to get acclimated to the 'new' weight.

107 on single dumbell row
Could only do 2 reps, but at least I got clean reps off.

Going to do some pulldowns, rows, then deadlifts, then EAT and then VPN into the office to get some work done.

QUIT MID WORKOUT
I tried to push myself to workout late last night. I gave up the routine after only a few sets, but it strained my shoulder enough that I had to stop my back workout today. This is all I got through. Could REALLY fell the shoulder pain doing rows, so tried to go lightish. Didn't help.

Am going to try to fit in legs and traps tonight before sunset.

6/18/2004 Dumbell Row Dumbell Standard 50 8
6/18/2004 Dumbell Row Dumbell Standard 92 1
6/18/2004 Dumbell Row Dumbell Standard 92 6
6/18/2004 Dumbell Row Dumbell Standard 102 4
6/18/2004 Dumbell Row Dumbell Standard 107 2
6/18/2004 Pulldowns Machine CloseGrip 140 8
6/18/2004 Pulldowns Machine CloseGrip 160 0
6/18/2004 Pulldowns Machine CloseGrip 150 7
6/18/2004 Seated Rows Machine CloseGrip 140 6
6/18/2004 Seated Rows Machine CloseGrip 130 1

Pulled my trek out of the garage and went for a short bike ride (working from home today). It started to rain so I had to cut it short.

I haven't biked in a while and it felt fantastic....especially the breeze.
I think I will end up biking on a regular basis this summer. I live near two smallish lakes I bike around and also near what I hear are incredible bike trails in Kettle Moraine Forrest (sp?).

LATS WIDE BUT NOT THICK
So I'm starting to like my lats...they are much wider since I started doing heavy (for me) dumbell rows, but still are not very thick. I'm wondering if I should focus on keeping them growing as they have been, or switch to a thickness focus...and if I did focus on thickness, what exercises I would do instead?

8:21pm - FINISHING UP LEG WORKOUT
First time in the past two months I did two workouts in a day (back and legs). feels really good....need to make sure I don't overtrain....but feels good today!

IS IT ALL ABOUT DIET?
Of course, the slowness of my gains COULD be because of my diet, which is very inconsistent and not planned. Some days I might get 3,500 calories, some days I probably struggle to get 2,000. The composition of those calories varies to, both in terms of distribution (protein, carbs, fat) and in terms of quality.

I'm really wondering if I have a consistent diet with enough quality calories if my gains will really improve that much. AND, since I'm not doing much cardio (since I'm trying to gain muscle), will all those extra cals turn to fat? Does the quality of the food (not just the distribution of protein, carbs and fat) determine whether or not it turns to fat? If so, WHY



Any calories in excess of what you need for daily living and repair/building of muscle are stored as fat. Doesn't matter if it was originally protein or carbs, it'll be stored as fat.

It's my understanding that the macro composition (getting enough protein) is mainly to ensure thqat you maximize the muscle repair and building potential within your body.

As far as the quality of the food goes (I guess you mean the types of protein, carbs and fats) I know that you want to limit the simple carbs (sugars) and sat fat. I can't speak to the protein debate. Some folks say that certain protein sources are superior to others, but I've not really looked into that much, I just try to get enough natural protein aside from shakes.

If I could offer any advice on the dieting side, I'd try to better account for your daily calories (keep a log). If you start to gain too much fat, or don't build enough muscle, you'll have a point of reference from which to adjust your intake. Also, you might be surprised by how much/little you are really eating.

As much as you're working out, you should meet than 1 lb/ week goal.

:gl:

P.S.

107 lbs.....wow !! I'll NEVER be able to do that :D

Hey, thanks for the reply.

I think you're right....I really just have to get disciplined about planning and tracking my diet. I seems pretty tough with all the hours I work and driving I do (I commute 600 miles a week). If I want the gains, though, I really just need to do it.

RE: 107. When I started working out (a couple months ago maybe) 50 lbs felt like a lot. I was making mediocure gains pyramiding, and then switched to Max-OT and really started to see significant strength gains.

OR.... seeing my lats grow infused me with a huge amount of motivation for doing dumbell rows. It's really the only execise I'm doing where I see significant progress that sticks.

I used to hate them and now love them. Using really strict form helps me a ton...keeping my back completely level, head up, etc.

What's dissappointing though is that if you saw me in a suit or something you'd think..."you know, that guy's pretty thin...he really ought to start working out."

Tweaked my right shoulder yesterday trying to do lat raises, or just trying to do too much weight on the dumbell press, or both. Was able to do the weight but my shoulder joint clearly was not ready for it.

Jeremy L. offered a good suggestion...make sure I'm not shrugging when I do lat raises, which I was. I tried a couple of lat raises (cold) after I got his message, making sure I didn't shrug, and my shoulder didn't pop and grind. When it heals I'm going to try adding these back into my workout.

I really want to workout today, but think it better to give my body a day off. It's weird now that I feel 'demotivated', slightly, when I don't work out. Used to be I felt demotivated to workout.

I've whined on these boards enough times, so one more shouldn't hurt in case anybody reads this in the future but not the other forums.

I'm sitting here feeling this huge bump on my shoulder which could be an AC joint separation or something else. Whatever it is, I can't lift.

I could have avoided this problem by lifting only 3 days a week instead of 4-6, and by giving my body time to adjust to heavier weights rather than pushing for new highs each week or two. I'm now paying for my impatience and suffering a different and more sever form of inpatience...that of not being able to do anything about the situation I put myself in.

And I DID put myself here.

I was reminded of a Bible verse today:

1Pe 2:20 ...what glory is it, if, when you are buffeted for your faults, you take it patiently? but if, when you do well, and suffer for it, you take it patiently, this is acceptable with God.

Well, I'm suffering for my faults. I'd much rather suffering for doing something good than doing something stupid. But, not this time. There's no glory in impatience....

If you're reading this, I REALLY encourage you to take more care of your body

Slept in a bit (hoping sleep helps with shoulder recovery)

10:00 am ZeroCarb Isopure (200 cals, 50g protein)
12:30 PM Large chicken breast, sweet potoato, 1tblspoon ground flax seed, 1tblspoon ranch dressing
3:30 PM Protein Shake (120 cals)
6:00 PM PWO Drink
6:30 PM Huge salad w/chicken and sweet potato

Decided to try to work left side while putting NO strain on right shoulder or wrist.

Can't figure out how to get this formatted properly when pasting from Excel! :(

Exercise Equipment Type / Position Lbs Reps Notes
Concentration Curl Dumbell Standing - Left only 35 10 Warm-up
Concentration Curl Dumbell Standing - Left only 40 8 Warm-up, could feel right shoulder pull a bit
Concentration Curl Dumbell Standing - Left only 50 10 Felt good!
Shoulder Press Dumbell Standard - Left only 35 5 Warm-up - left shoulder hurts a bit too
Concentration Curl Dumbell Seated - Left only 35 1 Left shoulder hurts a bit
Concentration Curl Dumbell Standing - Left only 50 10 30 second rest in between rep 8 and 9
Rows Dumbell Standard - Left only 50 8 Warm-up - didn't use right shoulder to brace
Rows Dumbell Standard - Left only 82 4 Could have done way more but can't use right shoulder for balance
Rows Dumbell Standard - Left only 82 7 Could have done more!
Concentration Curl Dumbell Standing - Left only 50 7 Heard a snap!...stopping!
Rows Dumbell Standard - Left only 82 7 Felt good!
Rows Dumbell Standard - Left only 82 4 Started to put strain on right shoulder…decided to stop
Hammer Curls Dumbell Standard - Left only 35 8 Warm-up
Hammer Curls Dumbell Crossover - Left only 40 4 Decent set
Hammer Curls Dumbell Standard - Left only 40 3 No break from prior set
Stopping so I don't risk injury to right shoulder.

Post a few new and deceitful arm photos to my website

http://fitness.topminds.com/pictures_fitness.html

Bottom two pictures are from yesterday.

Pictures are deceitful because my bicep measurement is only 14" flexed and I think my arms look substantially bigger in these pictures.

Also hurt my right wrist again today doing virtually nothing with it :(

CARDIO
How in the world do people ride an eliptical for 45 minutes! I was on for 20 minutes and was bored out of my mind.

LIFTING
I'm trying to easssseeee back into lifting so my shoulder completely heals. I decided to do legs today, but can't do much w/o being able to use my right arm. My left knee also aches a bit and after deforming my clavicle by pushing too hard, I decided to stop my leg workout. Jumped on the elliptical instead for 20 minutes.

DIET
We spent all day at a friend's house last Saturday and ate A LOT of food. Lots of crackers and chips and....junk. That, combined with w/no working out, caused me to gain some fat. So today I decided to eat lightish....had a protein bar for breakfast, chicken breast sandwich, fries (<---bad, but I was starving by 11:45 when I went to lunch w/a friend), a morningstar burger, and then a protein shake. I don't know how many calories, but not many. I also used the elliptical for 20 minutes. NORMALLY, this extra fat I gained would have melted off of me...but it's not. I don't get it. It's been 4-5 days and it's sticking with me.

I don't get it.

Anyhow, I'm going to try lifting a little heavier tomorrow, do some cardio and see if I can't get rid of this RIGHT AWAY. I don't want my body to adjust to storing fat.

INJURIES
Right wrist is killing me right now :(
Shoulder okay...but then I'm not using it either.
Need to find some tricep exercises that don't recruit or stretch the shoulder muscles....my right arm muscles are atrophying from lack of use.

I just had the biggest cheat meal I've ever had.

We went to Melting Pot (a fondue resturant) with another couple and had the "Big Night Out". Cost me $220 for the 4 of us, but what an incredible meal.

Round 1: spinich and artichoke cheese fondue with apples, breads and veggies.

Round 2: Salad

Round 3: Breat of Chicken, Fresh Salmon, Portabella Mushrooms, Center Cut Filet Medallions, Garlic & Wine Burgundy Tenderloin, Teriyaki Marinated Choice Sirloin with a Coq au Vin fondue sauce (combines the flavors of fresh herbs, mushrooms, garlic, spices and Burgundy Wine.)

Round 4: A pure dark chocolate fondue with fresh strawberries, bananas, and pineapple, cheesecake, nutty marshmallows, pound cake and brownies.


I feel like I ate 10,000 calories.

Came home, friends drove back to Madison, and we are watching Star Trek Generations season 6 that we got from NetFlix.

All and all a pretty great night. It occured to me at dinner how great it would be if everyone in the world could, just once, have so much safety, so much great food, and so much great company . We in the States and most of the West are so incredibly blessed. If only we would honor God and serve our fellows with our substance, we could keep what we have.

Oh yeah, woke up and weighted myself. I lost 1/2 a pound. I don't get that.

Not quite sure what's going on, but I'm at my lowest weight ever. I don't completely mind, even though I lost some muscle, my abs are looking better than they ever have.

However, I need to GAIN weight so am going really focus on my diet starting today. I think three things conspired to cause me to lose weight:

1) Cheat meal: Had a gigiantic cheat meal, maybe the most food I've ever eaten. Felts like a slob. Woke up and I'd lost 1/2 pound.

Dude, what's the about?

2) Separating carbs and fat: I've only done this for two days and am losing fat around my midsection.

3) Biking: went biking a couple times this weekend. Very short, not horribly intense, but still more than I have in a while (I bought my wife a new bike and she wanted to use it).

I haven't been able to lift intensely because my shoulder is still killing me.
I like the way my shoulders and arms look when I eat a lot more food, but end up gaining fat too, which I hate. I have no idea how to eat enough CLEAN calories to get the positive weight gain I want w/o the fat gain I don't.

I have been using Whoppers as a filler....usually I'm working, don't have much time before the next meeting and need something quick, so I run to BK. Of course, there's lots of saturated fat I don't need, lots of cheap, bad carbs I don't need, and I was gaining fat.

Anyhow, I'm going to write out a plan for the week and see how it goes. If I can find a way to get more calories w/o the fat, I'll be pretty stoked.

If my shoulder heals soon, I"ll be even stokedier :)

I like the way my shoulders and arms look when I eat a lot more food, but end up gaining fat too, which I hate. I have no idea how to eat enough CLEAN calories to get the positive weight gain I want w/o the fat gain I don't.

I don't think that is possible for most people. :( The only thing you can do is minimize the fat gain and maximize the muscle gain by working out and eating a clean diet. On the bright side, since you are a thin person by nature, you probably will gain less fat while bulking and will be able to lose it faster than us naturally chunky people. And, we hate you for that. :p :D

BTW - you are moving some serious poundages for someone who hasn't been working out for very long! Dang... we hate you for that too! :cool:

Hey, thanks for the note.

I know you're probably right, I just want to minimize fat gain.
Re: working out. I USED to workout in my 20's so it's not completely new too me, but I've never really worked out consistently until now, and never really gained a lot of muscle.

Speaking of hate, I saw your recent picks and everything is looking great. Nice cut on your legs, too. If I looked like you I'd have no problem staying motivated. I'm physically unable to hate, but if I did, I"d hate you :)

My legs are my worst body part. I haven't been able to do squats for a long time and am not making any gains using leg extension and curls.

I'm physically unable to hate, but if I did, I"d hate you :)


Hey, thanks, I think... :eek: :p

Of course, I only post the best pictures and reject the more truthful ones. LOL. Trying to locate the best spot in my house for taking repeat photos so I can gauge my progress (or regression??) as best as possible.

I like your life outlook - especially with regard to being thankful for what we have. We do live the lives of luxury here, chowing down on whatever we want and fretting over our bodyfat levels. We take it way too much for granted.

My legs are my worst body part. I haven't been able to do squats for a long time and am not making any gains using leg extension and curls.

How come you can't do squats?? Or is that info. up further in your journal?? Have you tried doing ski squats, which don't require weights but still toast the legs?? Ouch!

Consistent pics: I need to do this too. My digicam doesn't mount to my tripod, so it's a little challenging.

Life outlook: I remember riding in my car in heavy traffic on my way home from work to my wife thinking I was having a horrible day. It occured to me: (1) I'm driving a nice new car, (2) I have a good paying job, (3) I have a great wife, (4) safe home, (5) plenty of food, (6) etc. (7) etc. Transport almost anyone from any other country into my situation and instead of having a horrible day it would be the best day of their (his/her) life. You're right, we take WAY too much for granted.

Squats: Couldn't do squats before because of my wrist injury. It's very painful just to hold the bar on my shoulders let alone the bar w/weight on it. I found this thing (http://www.newyorkbarbells.tv/im-0220.html) and think it will help me over come the wrist problem.

Now I also have to contend with the fact that the end of my clavicle is sticking out of my shoulder and it's still very sore. Not sure whether or not I can put any load on it, but I'm going to try once I get this bar.

Sissy Squats: Tried these yesterday and I just end up sticking to the wall! I'm probably doing them wrong.

Diet: I ate as much healthy food as I could shove in my body yesterday and still woke up 2lbs lighter than I was 2 weeks ago. I broke down today and had a whopper and a regular roast beef from Arby's. I also went to the store and bought a lot of food so I don't have to breakdown again. Still, I think I'll struggle to get in 2,500 calories today. I don't know how people eat so much!

Hey, thanks, I think... :eek: :p

Of course, I only post the best pictures and reject the more truthful ones. LOL. Trying to locate the best spot in my house for taking repeat photos so I can gauge my progress (or regression??) as best as possible.

I like your life outlook - especially with regard to being thankful for what we have. We do live the lives of luxury here, chowing down on whatever we want and fretting over our bodyfat levels. We take it way too much for granted.



How come you can't do squats?? Or is that info. up further in your journal?? Have you tried doing ski squats, which don't require weights but still toast the legs?? Ouch!

REVIEWED: my exercise log and got a little depressed. Since shoulder injury even my left-arm dumbell exercise lifts have gone down in weight. I was lifting more in May than I am now. Gives me fire in the belly to lift, but also afraid of injury.

DIET: I've been tracking my diet but not everything I eat. Decided I'm gonig to track everything I eat for this week. I'm focusing on the HABIT rather than what I eat. This way of thinking has been successful for me in other arenas and so think it will work here. AFter a week of tracking, I'll do a week of tracking and planning, and then 2 weeks of tracking and planning, and then I'll have the habit.

WORKOUT: Just watched a movie w/wife after a long day of exploring the cities around us. Biked outside this morning (w/wife) but only for 20 minutes. Still, 20 minutes of biking outside is better than 5 hours of biking inside.

Haven't worked out yet. It's 8:31pm. I don't HAVE to workout today, but would really like to. Feeling content and sluggish. If I can't sleep then I'll lift.

EQUIPMENT: I put my recumbent bike and gym in the paper for this week. I'm hoping they both sell so I can get a new cage. I ordered a safety squat bar from DaveDraper.com, so I'm hoping to be able to squat again for the first time in a couple of years.

SHOULDER: Arrg! Tried to kill a mosquito with my right hand yesterday and had a lovely shooting pain in my shoulder while doing it. Hard to believe it's still just a sore as it was when the injury first happened. I'm calling the ortho tomorrow to ask for a full workout....whether MRI, bone scan, whatever, and better instructions on what I can do to make it heal. Really dissappointed I've lost so much momentum. Really, really glad it's not worse :)

Tried to do legs today and end-up with sharp pain and beautiful crackling noise in my low back when I got up from doing leg curls.

I couldn't sleep w/o getting in a real workout, so even though my low back still hurts, I did a shortish backworkout. Amazing, even though my low back hurt and still hurts, my shoulder feels okay! I went REALLY slow and really strict on my reps, and stopped when I started to feel some pulling, but all-in-all it wasn't a bad workout. Here it is:

DATE, EXERCISE, EQUIPMENT, GRIP, WEIGHT, REPS, NOTE

7/19/2004 Dumbell Row Dumbell Standard 40 08
NOTE: Warm-up


7/19/2004 Dumbell Row Dumbell Standard 80 22
NOTE: Acclimation


7/19/2004 Dumbell Row Dumbell Standard 102 4
NOTE: Could only do 3 with right…trying to avoid injury!


7/19/2004 Dumbell Row Dumbell Standard 82 6
NOTE: Low back hurt a tiny bit


7/19/2004 Lat Pulldowns Machine Underhand 120 5
NOTE: Felt okay


7/19/2004 Lat Pulldowns Machine Underhand 140 9
7/19/2004 Lat Pulldowns Machine Underhand 150 4

7/19/2004 Lat Pulldowns Machine Underhand 100 8
NOTE: Didn't need to do these


7/19/2004 Seated Rows Machine Close Grip 100 8
NOTE: Felt okay…concerned about pull on shoulder if I used more weight


7/19/2004 Seated Rows Machine Close Grip 100 20
NOTE: Low back hurts, stopping.

Forgot to add any context to what's below. This was a really good workout and I didn't follow any program; I just did what I felt like doing.

Thinking of switching from 4-6 rep range and 60 minute workouts, to mix of higher and lower rep range (starting with a warm-up, heavy weights, then switching to higher reps w/medium-range weights), and also working out longer. I seem to get better results from longer workouts, even though I know the modern wisdom is that longer workouts negatively affect GH levels. Intersted in anyone's comments / experience on that topic.

DATE EXERCISE EQUIPMENT GRIP/TYPE WEIGHT REPS
7/21/2004 Pull-ups Machine Half 0 4
7/21/2004 Concentration Curl Dumbbell Standing 40 8
7/21/2004 Bicep Curl Dumbbell Russian - Right Only 40 8
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 50 4
7/21/2004 Concentration Curl Dumbbell Sitting - Right Only 50 0
7/21/2004 Concentration Curl Dumbbell Sitting - Right Only 40 8
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 62 1
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 62 4
7/21/2004 Concentration Curl Dumbbell Sitting - Right Only 40 6
7/21/2004 Bicep Curl Dumbbell Russian - Right Only 40 2
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 62 6
7/21/2004 Concentration Curl Dumbbell Sitting - Right Only 50 3
7/21/2004 Concentration Curl Dumbbell Sitting - Right Only 40 1
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 62 3
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 62 2
7/21/2004 Concentration Curl Dumbbell Sitting - Right Only 50 3
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 57 6
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 57 5
7/21/2004 Bicep Curl EZ Barbell Wide Grip 80 7
7/21/2004 Bicep Curl EZ Barbell Wide Grip 80 7
7/21/2004 Tricep Pushdown Machine Narrow Grip 90 14
7/21/2004 Tricep Pushdown Machine Narrow Grip 110 0
7/21/2004 Tricep Pushdown Machine Narrow Grip 100 14
7/21/2004 Tricep Pushdown Machine Wide Grip 90 7
7/21/2004 Tricep Kickback Plate Standard 20
7/21/2004 Concentration Curl Dumbbell Standing - Left Only 50 14
7/21/2004 Hammer Curl Dumbell Standard - Right Only 35 10
7/21/2004 Tricep Pushdown Machine Narrow Grip 90 8
7/21/2004 Hammer Curl Dumbell Standard 40 8
7/21/2004 Reverse Wrist Curl

This was my first workout (I think) after injurying my right shoulder. It's all left-handed, and it was a GREAT workout. The pic in my profile was taken after this workout. Not super heavy weights, but man I felt seriously pumped after this. I'm reevaluating whether or not Max-OT is effective, at least for me, in achieving muscle size. Other workouts (like this one) seem to be as if not more effective.

6/28/2004 Concentration Curl Dumbell Standing - Left only 35 10
6/28/2004 Concentration Curl Dumbell Standing - Left only 40 8
6/28/2004 Concentration Curl Dumbell Standing - Left only 50 10
6/28/2004 Shoulder Press Dumbell Standard - Left only 35 5
6/28/2004 Concentration Curl Dumbell Seated - Left only 35 1
6/28/2004 Concentration Curl Dumbell Standing - Left only 50 10
6/28/2004 Rows Dumbell Standard - Left only 50 8
6/28/2004 Rows Dumbell Standard - Left only 82 4
6/28/2004 Rows Dumbell Standard - Left only 82 7
6/28/2004 Concentration Curl Dumbell Standing - Left only 50 7
6/28/2004 Rows Dumbell Standard - Left only 82 7
6/28/2004 Rows Dumbell Standard - Left only 82 4
6/28/2004 Hammer Curls Dumbell Standard - Left only 35 8
6/28/2004 Hammer Curls Dumbell Crossover - Left only 40 4
6/28/2004 Hammer Curls Dumbell Standard - Left only 40 3

I don't know people that need to get 2,500-3,000 calories do it w/o eating junk. Today I had two junk meals---a mango + yogurt smoothy when wife and I went to the lake, and 9 (nine) slices of thin crust chicken supreme pizza. I HATE eating all of those low quality carbs, especially with fat. BUT, even with eating this junk, I only had 3352 calories today.

I'll probably be bloated like a waterbuffalo in the morning.

I don't know people that need to get 2,500-3,000 calories do it w/o eating junk. Today I had two junk meals---a mango + yogurt smoothy when wife and I went to the lake, and 9 (nine) slices of thin crust chicken supreme pizza. I HATE eating all of those low quality carbs, especially with fat. BUT, even with eating this junk, I only had 3352 calories today.

I'll probably be bloated like a waterbuffalo in the morning.

I had 12 cherry pop-tarts while watching Gigli the other night. ;) It's all good.

Dude!
I understand....I would probably need those if I had to watch Gigli too :)

I don't know people that need to get 2,500-3,000 calories do it w/o eating junk. Today I had two junk meals---a mango + yogurt smoothy when wife and I went to the lake, and 9 (nine) slices of thin crust chicken supreme pizza. I HATE eating all of those low quality carbs, especially with fat. BUT, even with eating this junk, I only had 3352 calories today.

I'll probably be bloated like a waterbuffalo in the morning.


LOL -- I'm trying to take in ~3500 per day. Here's a typical day's worth for me right now:

BREAKFAST: Scrambled eggs with 2 Omega-3 eggs plus 4 servings of Egg Beaters; 3-4 tbsp. of homemade almond-cashew butter on a low-carb/low fat tortilla (~850 calories)

LATE MORNING: Cottage cheese and fruit (~350 calories)

EARLY AFTERNOON: Broiled skinless chicken breast; squash; collard greens; pinto beans; lima beans (~700 calories)

LATE AFTERNOON: Nuts -- 300-400 calories worth

EARLY EVENING: Chicken breast and veggie stir-fry. Or salmon with stir-fried veggies or salad. Salad dressing = balsamic vinegar plus olive oil or flax oil (~700-900 calories)

LATE EVENING: PWO shake or more cottage cheese and fruit. (~300-400 calories)

I'm okay up until that very last meal. That's the one that gets me!

Hey Bama --

I keep forgetting about nuts....have to take some to work to snack on.
I've bought egg beaters before but never used them....what's the advantage of using them? I think I'm going to have to start getting up a bit earlier and planning to make breakfast. I grab a omlett at work sometimes, but they're not very big.

Thanks for the post. I might model it and see how it works for me.