Kidvid's log starting Cinco de mayo, 2008.

[kidvid]

Stats
Age: 37
Height: 6'0
Morning Weight: 191.7
Bodyfat: ~18.5

Planned meals for today:
Breakfast: 1 Trader Joe's Whole Wheat Raisin English Muffin, 1 McDonalds Egg McMuffin
Lunch: Trader Joe's Frozen Shepard's Pie (380 cals, 7F, 46C, 36P)
Snack: Muscle Milk Shake
Dinner: 2 90% fat free hamburger patties
Pre-Workout: Whole Wheat bagel
Post-Workout: Nectar 0 carb protein shake, 1 banana

I'll post the results of my first workout later on tonight.
I'm excited to start this, this is going to be a good time.

 

[sopac]

lol mcdonalds..........? you should look into the blue collar diet, your diet scares me

 

[OMEGA]

REPOST Example of the Diet:


Meal 1

3 Whole Eggs, 6 Egg Whites
2 Pieces Whole grain bread.
no fruit or sugars
(it is key to Soft Boil or Sunny Side up your eggs, you want the yolks SOFT to maintain some of the benefits.
Arachidonic Acid and other ingredients in the egg yolk are some of the most PRE and PRO Testosterone nutrients known and WILL amplify your Am Boost of Test that males get)

Meal 2
Basically a Sandwich ( the key of this meal is to Have those COMPLEX carbs as in Wheat Bread, and Leafy Greens and a serving of meat that is double a normal Sandwich, use Roasted meats only, not salty preserve meats)


Meal 3
NO carbs
Only leafy Greens, Tomatoes, and a nice vinaigrette on your salad.
Also in this Meal I will make it very Protein Heavy. So if you typically have ONE chicken breast, Have 2 instead.
There is just something about a huge "pulse" of Solid Protein at the end of the hard day that extremely Anabolic, and I have not found out why yet.
Its also convenient for you since this will be the most difficultly meal to make.
ALSO One Dinner should be Red Meat, the next Fish, and the one after Chicken or some other meat.
So Every third day have a Healthy dose of RED MEAT,ALWAYS
if you don't like fish, then have 2 chicken days and one RED meat day.


2 Liquid Protein meals:
One POST workout
and one before bed of first thing in the AM OR as a snack.

In the Post workout ( literlaly 5-10 minutes POST WORKOUT have a powdered carb Drink, Gatorade , OR juice mixed with Creapure Creatine OR RawMCC Creatine.

Our workouts are hard and you need to re-Glycogenate your Liver and "re-Polyphosphate-ize" your Body ( creatine) which gives your body and brain a quick re-fuel.


last but not least ALWAYS have 1 liter of water 1 hour before a workout, if you have not been doing this you will feel an IMMEDIATE benefit. Most Athletes are chronically dehydrated and don't even know it.

This all you need guys more then enough


(you may use this Article for Personal USE BUT please don't disseminate it to ANYONE out side of this forum or EMAIL to anyone, or Fax it. It is Owned by AGXsports.)

 

[kidvid]

Some questions

Pros and cons of my first day's food choices.

Meal 1 (example is whole grain bread and eggs)
I don't think the Egg McMuffin is the villain that the second poster makes it out to be. It's just a plain English Muffin with a slice of ham, an egg, and a slice of low-fat cheese. 12g (5g saturated) fat. 30g carbs. 19g protein, 2g fiber.

However, if it makes sense, I can cut this out and replace it with sunny-side up fried eggs.
1) Keep it or lose it?

Meal 2 (example is a whole grain, high protein sandwich with dark lettuce)
The frozen meal I ate today, at least from my perspective, fits in with this pretty good. 380 cals. 7g (2g saturated) fat, 46g carbs, 18g protein, 4g fiber. The meal is basically crock-potted beef in a low-fat, low-sugar gravy on a bed of carrots, peas and green beans, with a thin layer of mashed potatoes on top.

If this isn't enough fiber, I'd be willing to swap it out for a sandwich.
2) Thoughts?

For the protein-heavy dinner meal.
3) Would it be bad for me to eat lean beef every day?

About the two protein shakes.
4) Is there any disadvantage to me drinking the muscle milk in the afternoon compared to say, before bedtime?

 

[str8nubin]

1) Definetly lose the egg mcmuffin... no real nutritional value + preservatives, sodium, grease, and MSG <- will make it hard to kick them

2) I would go with a sandwich here, it is about quality of nutrients that you will not find in frozen meal. Also the mashed potatoes are too starchy.

3) I'll yield to OMEGA on this one

4) If only taking it once daily, I would chose MuscleMilk post workout. Would not use before bed.

 

[kidvid]

First Chest/Tri/Delt workout on May 5

Wow, what a pain in the ass that was! lol

Seriously, I had a girl bench pressing dumbbells next to me, and they weren't much lighter than the ones I was using, and I'm sure I was grunting twice as loud. heh

How long do these workouts take for most of you? Just the weightlifting part of my routine took about an hour, so I was in the gym for about an hour fifteen. Sometimes, I wondered if I was doing the reps too slow, as my two count is probably slower than two seconds.

 

[kidvid]

Diet for May 6

Breakfast:
4 egg whites, 3 whole eggs, 2 whole wheat raisin English Muffins

Snack:
1 whole wheat bagel

Lunch: 2 slices "double fiber" whole grain bread, 4 ounces turkey breast, 1 slice cheddar cheese

Snack: muscle milk shake mixed with water

Dinner: Two 94% lean beef patties (they are really hard to find, BTW), 1 banana, 1 whole wheat bagel

2nd shake before bed: 1 scoop Casein protein (optimum)

At this point, the totals are:
190 carbs, 55.5 fat, 181.6 protein

The goals Optima gave me were:
200 carbs, 50 fat, 200 protein

If I cut down on the carbs I eat for dinner, then my carb count would be reduced to 150 carbs, but that would come very close to the goal. Should I eat more carbs with lunch instead?

 

[jcdc71]

Re: First Chest/Tri/Delt workout on May 5

Wow, what a pain in the ass that was! lol

Seriously, I had a girl bench pressing dumbbells next to me, and they weren't much lighter than the ones I was using, and I'm sure I was grunting twice as loud. heh

How long do these workouts take for most of you? Just the weightlifting part of my routine took about an hour, so I was in the gym for about an hour fifteen. Sometimes, I wondered if I was doing the reps too low, as my two count is probably slower than two seconds.

Too funny...

The lifting alone takes me anywhere from 40-50 minutes.

I also started off a little too slow on the reps

Good luck

 

[OMEGA]

Re: Diet for May 6

You can ADD Milk to the Muscle Milk and PM shake. that will add a good amount and make them taste better too.

 

[kidvid]

Diet for May 9

Breakfast
3 whole eggs
3 egg whites
1 WW english muffin
1 WW bagel

45g protein, 18g fat, 50g carbs

Morning Snack
1 WW bagel
50g carbs, 6g fat, 2g protein

Lunch
Whole Wheat (double fiber bread) sandwich with 2 ounces roast beef, lettuce, 1 slice cheese
40g protein, 16g fat, 40g carb

Afternoon Snak
MM shake with 2.5 cups fat free milk
46g protien, 7g fat, 41g carb

Dinner
2 96% lean beef patties
9g fat, 48g c

Post-workout + 1 banana
23g carb, .5g fat, 23g protein


Daily totals: 204 protein,56.5 fat, 203 carbs

My goals for the day are 200 protein, 50 fat and 200 carbs. It looks like I should cut out one of the egg yolks for breakfast.

 

[kidvid]

Workout Notes for Wed, May 7

Muscle Groups:
Back, Delts (again), Biceps, Traps

This workout wasn't quite as painful as the Monday chest workout. Took me about 50 mins or so to get through all the exercises. I have fairly weak arms, and with the chambered bar, I couldn't add any weight, and just did the bar for all 4 bicep exercises. Hell, I couldn't even do 20 reps my first set, and I'm guessing the bar weighs around 20 or 25 pounds! ha ha

Tonight, for my May 9th workout, I'm doing legs. Now this should be interesting.

 

[sugashane]

Re: Workout Notes for Wed, May 7

Muscle Groups:
Back, Delts (again), Biceps, Traps

This workout wasn't quite as painful as the Monday chest workout. Took me about 50 mins or so to get through all the exercises. I have fairly weak arms, and with the chambered bar, I couldn't add any weight, and just did the bar for all 4 bicep exercises. Hell, I couldn't even do 20 reps my first set, and I'm guessing the bar weighs around 20 or 25 pounds! ha ha

Tonight, for my May 9th workout, I'm doing legs. Now this should be interesting.

Don't worry about it, your strength will increase, we all basically have to lose our egos for a while, but it will be worth it.

 

[OMEGA]

Your Diet looks good, you can also blend OATs into you shakes along with the MILK

Dont get to caught up in perfect amounts on the ratios, 10% either way is CLOSE

 

[kidvid]

question about abs

My phase I email says to work out legs and abs as per the black swan principles. However, after reading the abs article, it says that I should only do them in the last 8-12 weeks.

Can I assume that was a typo and I *shouldn't* do them for a while?

 

[OMEGA]

You are in the main sequence so you can and should do them

meant when you decide to peak you do them

 

[str8nubin]

I wouldn't worry too much about simply doing the bar, by the time I get to biceps they've just about had it

 

[kidvid]

Weight Update

Monday, May 5, 191.7 lbs
Tuesday, May 13, 189.1 lbs
net change: -2.6

 

[kidvid]

Wed,May 15, Leg/Ab Workout

Last week, I did my leg workout on Friday, but that's not a good day for me to do it as I have time on Sat to do my 4th workout. So this week, I did my leg workout on Wednesday night.

Strangely, the weights I was able to use were about 20% lower than the weights I used on Friday, across the board for all muscle groups. Not only that, but I felt a bigger "strain" on the weaker half of my body than last time. As an example, during my Friday workout, I had 20 or 30 pounds on the smith squat bar, but this time, I had to pull all the weight off the bar, and just do the bar weight.

 

[OMEGA]

dont worry this is challenging so do not expect Linear progress right away

after a couple of rounds gains will start to follow a linear steady pattern, so long as you stay loyal to the WAY we lift and basics of diet and supps, it will all work out

 

[kidvid]

Monday, May 19, Chest/Tri/Delt

I arrived at the gym at 8:25Pm and started the lifts at 8:35PM. One thing I noticed, however, was that my reps were going so slow that each five-set exercise was taking me a whopping 15 minutes! When I concentrate on my form a lot, even if I try to count in my head, I end up doing a 5 or 6 second up/down movements. So what I tried was to just look at the clock and see what a 2 second movement felt like without counting. What I learned from this exercise is that if I just think about "controlled and moderate," while I do the rep, it ends up being about 2 or 3 seconds, on the up and down movements.

I'm thinking that all five sets of any exercise should take about 10 minutes max.

I'll take my weight in the next couple of days and post it.

 

[OMEGA]

Use breathing as your candence mechanism

Beath In 1 Second
pause
Breathe out 2

Repeat Rep

It will become second nature soon

 

[kidvid]

Weight Update

Monday, May 5, 191.7 lbs
Tuesday, May 13, 189.1 lbs
Wednesday, May 21, 192.2 lbs
overall net: +.5 lbs

 

[kidvid]

Chest and Waist Measurements

I should have done this two weeks ago, but better than never.

Chest: 41.5
Waist: 41

 

[kidvid]

Stiff Leg Row problem

Last night I did my leg workout. Everything was going good until I did the stiff leg bent over row.

On my second set, I felt a sharp pain in my upper back, near my traps. For the next couple of minutes, it was very uncomfortable--the type of pain you get when you hit your funny bone. Afterwards, I did a lot of back stretches and stopped that exercise, and the pain dissipated in about 15 minutes. The funny thing is, now that I remember, I felt a much milder version of this last week on the weekend, and I was trying to figure out what exercise I had done earlier in the week to cause the slight discomfort.

I can't lower the weight any more though..my second set had no plates on the hammer strength machine. So I'm guessing I either need to figure out what's wrong with my form, or substitute in another exercise.

Any suggestions?

Oh, and one more thing that's causing problems. When I do the seated calf raise and squeeze at the top of the rep, my left and weaker, calf muscle wants to cramp up. I have to apply pressure from my palm against the belly of the muscle to help and prevent this. Stretching between sets doesn't seem to help with this. Could this be stemming from the fact that this muscle needs to catch up?

 

[sopac]

Re: Stiff Leg Row problem

Last night I did my leg workout. Everything was going good until I did the stiff leg bent over row.

On my second set, I felt a sharp pain in my upper back, near my traps. For the next couple of minutes, it was very uncomfortable--the type of pain you get when you hit your funny bone. Afterwards, I did a lot of back stretches and stopped that exercise, and the pain dissipated in about 15 minutes. The funny thing is, now that I remember, I felt a much milder version of this last week on the weekend, and I was trying to figure out what exercise I had done earlier in the week to cause the slight discomfort.

I can't lower the weight any more though..my second set had no plates on the hammer strength machine. So I'm guessing I either need to figure out what's wrong with my form, or substitute in another exercise.

Any suggestions?

Oh, and one more thing that's causing problems. When I do the seated calf raise and squeeze at the top of the rep, my left and weaker, calf muscle wants to cramp up. I have to apply pressure from my palm against the belly of the muscle to help and prevent this. Stretching between sets doesn't seem to help with this. Could this be stemming from the fact that this muscle needs to catch up?

I get that sharp pain sometimes when I do shrugs, I just deal with it though. I don't get it much anymore. Ummm don't you mean stiff leg deadlifts? I actually got some cramps in my calves today on leg day. Some days are better than others, if I were you I would drop the weight down and work on squeezing as hard as you can. With Omegas program everything will even itself out.

 

[kidvid]

Memorial Day Weekend disaster and recovery

During the holiday, I missed my back and chest workout. No good, and while my diet wasn't perfect, it definitely could have been much worse, given the environment I was in.

So now I'm back on track.

Wed night, I did my leg workout. No aching pains in my back when I did the deadlift this time, so that's a good sign that my body is adjusting. Also, all my weights went up a smidgen.