Seeker's Online Journal

[SeekerOfKnowledge]

In the tradition of searching to sculpt the perfect physique, I am starting up my online journal which I hope you will consider posting opinions on. I just saw that GNC has a new virtual trainer which looks awesome for their calorie counter. I have subscribed to that to use it for my meal plans and I will be posting those here to. I will post my complete workout per day. Hope you guys have some thoughts for me.

Seeker Out!

 

[SeekerOfKnowledge]

10/25/02

Overall today was okay. I was doing great on my diet until I stop by my parents for dinner and they were having pizza. Man. For today my meals were the following.

Meal 1 - 1 pear, 1 pouch of fruit snacks, 12 oz water

Meal 2 - 4 oz. of salad with chedder cheese, 1 Rice Crispee Treat, 12 oz. water.

Meal 3 - 1 Dannon Strawberry Yogurt & 1 Red Apple

Meal 4 - 1 Isopure Whey Protein Shake with a scope of Glutamine and Creatine in 16 oz of non fat milk.

Meal 5 - 4 Slices of Pizza Hut Pizza and 4 Breadsticks, 5 oz of Orange Juice and 16 oz of Water.

Snacks - 1 Stick of Carrot and Celery, 2 radishes, 2 string beans, 32 oz of water.

I know I should have not fucked with the pizza, other than that how is the normal layout. According to the GNC Website I took in about 1900 calories. 59% Carbs, 10% Fat, 31% Protein.

Work Out

Started with 10 mintues of cycling which equaled 3.6 miles.

Deadlift - 1 warmup of 10 Reps for 95, then 3 sets of 115 for 8, 140 for 8, 165 for 4.

Bent Over Barbell Rows - 3 sets of 95 for 10, 115 for 8, 105 for 7.

Lat Pull Down - 3 sets of 110 for 10, 130 for 8, 150 for 8.

Cable Row - 2 sets of 150 for 8 and 180 for 6.

Alternating Rotating Bicep Curls - 3 sets of 20 for 8, 25 for 6, 20 for 6. These were awesome. I did these to work my forearm and it did and hurt like hell. But it also pumped my biceps to cause them to peak hard for the first time. I recommend these to anyone. Just do a normal curl then turn your wrist toward your chest and lower. Maintain your elbow tight so you can focus your forearms.

Peace

 

[SeekerOfKnowledge]

10/26/02

Well started out with plenty of rest and recoupe as I haven't been sleeping much the past week got 10 hours.

My meals

Meal 1 - 11:30 AM - Bowl of Honey Nut Cheerios's think it was about 2 cups and 16 oz of non fat milk.

Meal 2 - 1:45 PM - 1 Iso pure no carb protein shake with 16 oz of non fat milk.

Meal 3 - 4:30 PM - 1 Pure Protein Bar

Meal 4 - 7:30 PM - 2 Chik-Fil-A Sandwiches w/o Pickles

Meal 5 - 11:45 PM - Perkin's Restaurant I had 6 egg Whites and 1 Grilled Chicken Breast both cover with a slice of cheese.

For working out this was a rest day.

 

[louden_swain]

No offense, but you are eating like a bird. This will affect your training in the long run.

 

[SeekerOfKnowledge]

What do you recommend then?

 

[SeekerOfKnowledge]

10/27/02

Got in real late last night like 3:00 this morning out messing with a couple friends. Today is going to be a rest because I am going to write up a schedule for the next few weeks to follow. Hopefully you guys will give me your thoughts. I still am going to track my food today though.

Meal 1 - 10:30 - 2 cups of lucky charms and 16 oz of non fat milk

Meal 2 - 13:30 - 1 Pure Protein bar and 16 oz of water.

Meal 3 - 16:00 - 1 Grilled chicken breast on a half of bun, wheat bread and 4 oz of mixed rice. 16 oz of water

Meal 4 - 1830 - 2 slices of meatloaf and 1 scoop of mash potatoes with brown gravy on both. 1 white roll and bowl of corn. 16 oz of water.

Meal 5 - 2300 - 1 Grilled Chicken Sandwich with lettuce and mayo and a side of fresh cut potato fries.

On the Fitness Planner the Calories and stuff was as follows:

Calorie Count - Burned today: 2028, Eaten today: 3082

Nutrition Breakdown Carbs: 49.1%, Proteins: 32.6%, Fat: 18.3.

This is a decent baseline as it tracks most items, some though I think are slightly off in calories or carbs.

Later

 

[SeekerOfKnowledge]

10/28/02

Off to work I go and determining this afternoon's workout is my agenda.

My Meals

Meal 1- 0730 - 1 Iso-pure no carb protein shake with 16oz of non fat milk and scope of L-Glutamine.

 

[SeekerOfKnowledge]

10/28/02 (cont.)

Since I can only edit these every so often and ran out of time.

My Meals

Meal 1- 0730 - 1 Iso-pure no carb protein shake with 16oz of non fat milk and scope of L-Glutamine. 2 Xenadrine RFA-1, 2 Mega Men Multi Vitamin, 1 Biotin.

Meal 2 - 1130 - 1 Ham & Cheese Sandwich on Rye, 1 Banana, Quaker Chewy Granola, 20 oz H2O. 1 B-Complex, 2 Adipokinex, 2 Digest Pills, 1 Guggoplex.

Meal 3 - 1430 - 1 Cherry Vanilla Yogurt, Some Celery, Carrots, Snap Beans, Green Peppers, 1 Fruit Snack Pouch, 40 oz H2O.

2 Xenadrine EFX, 1 Guggoplex, 20 oz water & 5 gm of Creatine.

Meal 4 - 1900 - 1 Myoplex Deluxe French Vanilla Shake with 15 oz water.

The breakdown is as follows -
Calorie Count - Burned today: 2028, Eaten today: 1582.

Nutrition Breakdown - Carbs: 46.8%, Proteins: 43.2%, Fat: 10%


My Workout

Today was a good pump. I got in and out with my partner with the quickness.

Chin-ups - I use the weight assisted machine because I swing too much. It's mainly for guidance. I did with 22 lbs of assistance the following - 3 Sets - 15, 9, 6

Seated Rows - 140 x12, 160 x12, 170 x10 (I've done 200 when I have only done 6-8 reps each time.)

Behind Neck Lat Pull Downs - 130 x10, 140 x9, 150 x6 then 4 assisted. (My forearms were burning as hell during these)

Crunches - 5 sets of 25

Back Extensions - 70 x12, 130 x12, 180 x12

Good Mornings - 125 x10, 135 x10

Hanging Leg Raises - 3 sets of 10 (Helped stretch the back after the GM's).

 

[Fonz]

In the tradition of searching to sculpt the perfect physique, I am starting up my online journal which I hope you will consider posting opinions on. I just saw that GNC has a new virtual trainer which looks awesome for their calorie counter. I have subscribed to that to use it for my meal plans and I will be posting those here to. I will post my complete workout per day. Hope you guys have some thoughts for me.

Seeker Out!

Are you cutting?

Fonz

 

[SeekerOfKnowledge]

Yes am I going about it the right way.

 

[Fonz]

10/27/02

Got in real late last night like 3:00 this morning out messing with a couple friends. Today is going to be a rest because I am going to write up a schedule for the next few weeks to follow. Hopefully you guys will give me your thoughts. I still am going to track my food today though.

Meal 1 - 10:30 - 2 cups of lucky charms and 16 oz of non fat milk

Meal 2 - 13:30 - 1 Pure Protein bar and 16 oz of water.

Meal 3 - 16:00 - 1 Grilled chicken breast on a half of bun, wheat bread and 4 oz of mixed rice. 16 oz of water

Meal 4 - 1830 - 2 slices of meatloaf and 1 scoop of mash potatoes with brown gravy on both. 1 white roll and bowl of corn. 16 oz of water.

Meal 5 - 2300 - 1 Grilled Chicken Sandwich with lettuce and mayo and a side of fresh cut potato fries.

On the Fitness Planner the Calories and stuff was as follows:

Calorie Count - Burned today: 2028, Eaten today: 3082

Nutrition Breakdown Carbs: 49.1%, Proteins: 32.6%, Fat: 18.3.

This is a decent baseline as it tracks most items, some though I think are slightly off in calories or carbs.

Later

OK.

Drop the fries in meal 5 ASAP.

2 cups of lucky charms? Come on man..........you can do better than that.

2,3,4 look fine.

Too many carbs as a whole. Try to limit them to <40%.

Taking out the fries and substituting the lucky charms for somethting else should take care of that.

Since you're going about this naturally, carb control is paramount.

I'd increase fat intake and drop carb intake.

33/33/33 diet or 30/30/40 diet is optimal.

Fonz

 

[SeekerOfKnowledge]

How do you go about eating 33%-40% fat. That's just nasty thinking about it. Also the Lucky Charms is only a weekend thing. For a more accurate thing look at Monday and then Tuesday also which I'll be posting in a minute

 

[Fonz]

How do you go about eating 33%-40% fat. That's just nasty thinking about it. Also the Lucky Charms is only a weekend thing. For a more accurate thing look at Monday and then Tuesday also which I'll be posting in a minute

OK. I see. That does explain things a bit better.

Fonz

 

[Fonz]

How do you go about eating 33%-40% fat. That's just nasty thinking about it. Also the Lucky Charms is only a weekend thing. For a more accurate thing look at Monday and then Tuesday also which I'll be posting in a minute

33-40% fat?

Simple. peanut Butter. YUM!

Fonz

 

[SeekerOfKnowledge]

I'm endomorphic... so how does peanut butter help me cut but not get fat?

 

[SeekerOfKnowledge]

10/29/02

Good workout last night, lower back and forearms a little sore. For today,

My Meals

Meal 1 – 0730 – 1 Isopure no carb shake with 16oz of non fat milk. 2 Xenadrine RFA-1, 2 Mega Men Multi Vitamin, 1 Biotin 600.

Meal 2 – 1130 – Salad with fresh sliced chicken lunch meat, 1 banana, 1 Rice Krispies treat, 20 oz. water. 1 B complex, 2 Digestion Pills, 1 Guggoplex, 2 Adipokinex.

Meal 3 – 1230 – 1 3oz slice of cheese lasagna

Meal 4 – 1530 – 1 Black Cherry fat free yogurt, 1 red apple, 1 baggie of veggies (carrots, celery, green peppers, snap beans, radishes), 1 Shark Fruit snacks, 30oz water. 2 Xenadrine EFX, 1 Guggoplex.

Meal 5 (after workout) – 1930 – 1 protein shake (GNC protein) and 14oz. water.

Meal 6 – 2130 – 1 Grilled Chicken Breast with a real potato – mashed.

So Today's breakdown was the following:
Calorie Count - Burned today: 2028, Eaten today: 1322.
Nutrition Breakdown - Carbs: 42.5%, Proteins: 51.2%, Fat: 6.2%.


My Workout

Those are the actual dumbbells in each hand not total weight.

Inclined Dumbbell Press – Warm-up set 25 x10, 50 x12, 50 x10, and 60 x6.

Dumbbell Flies – 25 x12, 35 x12, 40 x10.

Cable Cross Over – 30 x12, 40 x12, 50 x10.

Dips – 3 Sets of 10 with 28 pounds of assistance.

Dumbbell Pullovers – 25 x12, 40 x12, 50 x12.

Reverse Crunches – 5 Sets of 25.

12 minutes in the steam room after workout.

 

[Fonz]

I'm endomorphic... so how does peanut butter help me cut but not get fat?

Endomorphs = Poor insulin control.

Endomorphs have to watch the TYPE of carbs they eat. Also
the quantity.

Limiting insulin surges is CRUCIAL to losing fat for an endomorph.

Peanut Butter, GI = 15.

Fonz

 

[SeekerOfKnowledge]

Can you explain the GI also should I be documenting the Dumbbell weight as a total or individual DB weight.

 

[Fonz]

Can you explain the GI also should I be documenting the Dumbbell weight as a total or individual DB weight.

GI = Glycemic Index

Search for Rick Mendosa and Glycemic Index in Google.

You should find the GI tables pretty quickly.

Lists the GI of 750 common foods.

Fonz