Starting The Omega Project 1/2/08

[Tooshort]

Looking forward to starting the omega projeect once the new year begins. I have been in and out of town and won't be settled in until the new yar but am looking forward to giving this program everything I can.

I've been reading the articles and trying to absorb everything I can.

 

[needtogetaas]

welcome to the project bro.

 

[OMEGA]

I've been reading the articles and trying to absorb everything I can.

let them sink in and go through the motions in you head, it will become second nature in time

 

[Tooshort]

age : 26
weight : 174
Height 5 ft 8 in

Day 1 is officially under my belt. My muscle stamina seems to be quite dreadful. It's something I'm going to have to really work on and try to improve by leaps and bound each week.

I couldn't find a breakdown of the exercises to perform using free weights so I did them as follows ( thought I saw this breakdown in a previous thread)

Exercise 1 : Squats (normal stance )
Exercise 2 : stiff legged deadlift
Exercise 3 : Wide stance squats
Exercise 4 : Calf raise (using dumbells)

I wasn't too sure of the order to do these so I did them as listed above.

These were followed by abs:

Obliques and regular crunches . I did not have access to do the hyper extensions. This was my fault as I completely forgot to research an exercise in absence of the equipment needed.

Diet : An area I'm seriously needing assistance from anyone who can lend advice

Breakfast: 2 whole eggs, 4 egg whites (over easy) 2 pcs whole wheat toast , 4 Lipoflame ( 730 AM)
Snack: myoplex protein bar ( 9 g total fat, 7 g saturated fat, 330 calories , 4 g fiber, 12 g sugar, 30 gram protein) -- 11 AM
Lunch : Roasted turkey sandwich ( extra portion of turkey, no cheese) on whole wheat with lettuce and tomato-- 2 PM
Dinner: salad ( romaine lettuce, onions and green peppers) , balsamic vinegar and 8 oz steak --640 PM ( 2 lipo flame and 4 amplify O2 30-40 min prior to workout)
Post workout : 2 scoops n-large 2 protein 9:15 PM

I do have a few questions and will openly admit I need some serious help with my diet and the timing of my meals ( as well as any supplements being taken)

I only took 2 scoops of the protein post workout because the dosage on the label seemed to be quite a large amount of calories to have a few hours before bed.
(recommended 4 scoops= 600 cal, 5 g fat 28 g carb , 53 g sugar , 53 g protein)

I'm sure there is a better post workout shake and am open to any suggestions you might have. My day is not set up the best in regards to the timing of my workout prior to getting some sleep. I typically wake up around 545 - 6 AM and am at work by 8 am after my commute. I sit at a desk all day so I try to take breaks throughout the day just to get up and walk and get some blood flowing . I typically get home between 6 and 630 PM and try to get my workout started by 8:15.


Critique away my fellow brethren. I am going to try to learn as much as possible and take all the advice I can from the great crew we have on these boards.

 

[OMEGA]

emarked for tommorrow~~

 

[big loser2]

Tooshort
Welcome aboard. Take a look on page 2 of "days 1, 2, and 3 merged into one thread" that is where you will start to see the free weight routines that Omega had set up for me. You also seem to have the same sort of schedule that I have so some of my questions on timing meals at the end of the day would help you. some of the info is in my log and the rest is in the blue collar diet thread. Just look at my posts and that will put you in the right spot for the diet info.
Hope this helps

 

[OMEGA]

awesome thanks BL-2

 

[OMEGA]

I will respond in detail Tommorrow

 

[OMEGA]

Questions:

~When do you work out exactly?

~Nlarge is calorie dense, must use a pure protein like a nice whey

~if you follow the diet after I tweak it for you the workout will be more then enough to get you where you need to be

 

[Tooshort]

~When do you work out exactly? -- I typically work out around 8 pm. By the time I get home , settled and eat this is the earliest I can usually get the workout in.
~Nlarge is calorie dense, must use a pure protein like a nice whey --- Any brands in particular you suggest?
~if you follow the diet after I tweak it for you the workout will be more then enough to get you where you need to be --- I'm looking forward to the results. I plan to give the program a full effort .

 

[Tooshort]

Day 2 went much b etter than day one. My focus was much better even though my legs were much more sore. Diet was as follows:

Breakfast : 4 eggs (egg salad using low fat mayo) 2 slices whole wheat bread . (Not sure if this is ok with the Omega diet but wanted to run it by everyone here first) -- 715 AM

Snack : myoplex bar (outlined in day 1) -- 1030 AM
lunch : chicken breast on whole wheat sub 145 PM
Dinner : 1 cup brown rice , 8 oz chicken breast ( again not sure if this was ok with the diet but I got home late from work and wanted to get my workout in before 8 PM) -- 7 pm


I know I will need to get a better post workout protein. I will be getting a good whey tomorrow afternoon after work. I think tomorrow or Saturday I will take needto's suggestion and start pre-making my meals. This should alleviate some of the diet issues I have been having and once I can work out what to eat and the correct portions I should be on the right track.


Overall day 2 felt good. The rep scheme and exercises are going to take of bit of getting used to but in the end it will be worth it.

 

[OMEGA]

some time tomorrow I will take care of you and your diet

please PM me your email

timing for you will be key

 

[sopac]

No carbs for dinner bro, subsitute the rice for leafy greens!

 

[Tooshort]

OK so as per OMEGA's thread this will technically be my new start date. I was able to get last week under my belt to get somewhat acclimated to things.

Todays leg routine was better than last weeks. Still a little confused as to the exact scheme and order of the exercises to be done via free weights but I will get things worked out soon enough.

Fatigue was not as much of an issue was week 1.


Diet :

Breakfast : 3 whole eggs , 2 egg whites , 2 pcs whole wheat toast : 7 am
snack : myoplex bar - 1045 am
lunch : Sushi ( I know probably not the best but I did opt for the brown rice instead) : 130 pm
Dinner: Steak and the all important "leafy greens"
Post workout shake : zero carb isopure


I know once OMEGA and I can work out the timing of my meals due to my work schedule and I can get a few of the kinks worked out in my routine things will take off .

 

[Tooshort]

Bump for help on the timing and diet

 

[OMEGA]

got it I still have the PM and email

 

[Tooshort]

Haven't had time to log on and note the workout routine over the past few days.

My diet slipped a little on friday and saturday was an off day. Today was back in the full swing of things . Feeling stronger and better every day.

I did have a question on the structure of the tricep workout thought. It was worded as " TRICEPS:

Press downs using a Straight Bar
take a 1-2 minutes break Stretch after this exercise

1 Arm Press downs (palm facing forward and down)" on the stick thread.

Are we doing the same rep scheme for both exercises? Is the only difference between the two using one arm vs 2 ?

The cardio is getting easier every day. The first couple days was brutal and just made me truly realize how out of shape (cardiovascular shape) I was. Slowly starting to get my stamina back and the rep scheme is feeling better each day.

 

[OMEGA]

did you get the email?

the Tricep 1 arm press downs do:

one set 15 warm up
one set 10 sub failure
one set 7 to failure
the one DROP set to failure

this in one of the tweaks to the system

 

[Tooshort]

Yes I did get the email (and the PM).


Thanks.



So for triceps we should be doing the 2 arm press downs and then 1 arm press down using the straight bar both times?

I could be making this more complicated....maybe its me being tired maybe not...

 

[sopac]

Yes I did get the email (and the PM).


Thanks.



So for triceps we should be doing the 2 arm press downs and then 1 arm press down using the straight bar both times?

I could be making this more complicated....maybe its me being tired maybe not...

Use that for one arm and a straight for 2 arm. If your confused on how to do it look on youtube.

 

[Tooshort]

Thanks for the response.

Wasn't confused on how to do it. Just wanted to make sure we were supposed to be doing both exercises.

 

[sopac]

Thanks for the response.

Wasn't confused on how to do it. Just wanted to make sure we were supposed to be doing both exercises.

I love doing both of these exercises, your tris feel great afterwards.

 

[OMEGA]

pressdowns bring out the mass

the 1 arms bring out the inner head and horse shoe look

 

[Tooshort]

Another leg day under the belt. This day always seems to kick my butt the most. I do have to say that over the years although I did hit legs, I never seemed to do them as often or as enthusiastically as I should have. Boy am I paying for it now.


Diet:

Breakfast : oatmeal (whole oats ) made with 1% milk
Snack : N-large shake
lunch: turkey sub (extra meat) on whole wheat
dinner: Steak (double portion)
post workout shake : isopure

 

[OMEGA]

lol

diet is VERY pretty

nice add eggs to the break fast ( 3 sunny side up)

 

[Tooshort]

OK.

Somehow it always ends up that my two days off for the week fall on tues and wed due to my work schedule.


Back day is officially my favorite day of this routine. Again, the more I get used to the rep scheme and exercises the better I feel.

Diet fell off a bit today since it was a family members birthday so we had gone out for dinner. Tried to keep it as healthy as possible though.

Breakfast : Lovely lovely eggs, 3 whole, 2 whites , 2 slices wheat bread
snack : Protein shake
lunch: oven roasted turkey sandwich (double meat)
dinner: Shrimp/scallops w. pasta (yes I know not the best but like i said it was a special ocassion)
post workout shake : Isopure

 

[sopac]

OK.

Somehow it always ends up that my two days off for the week fall on tues and wed due to my work schedule.


Back day is officially my favorite day of this routine. Again, the more I get used to the rep scheme and exercises the better I feel.

Diet fell off a bit today since it was a family members birthday so we had gone out for dinner. Tried to keep it as healthy as possible though.

Breakfast : Lovely lovely eggs, 3 whole, 2 whites , 2 slices wheat bread
snack : Protein shake
lunch: oven roasted turkey sandwich (double meat)
dinner: Shrimp/scallops w. pasta (yes I know not the best but like i said it was a special ocassion)
post workout shake : Isopure

Bro I'm sitting here hungry as usual and I just read what your dinner was, man that sounds tasty!

 

[Tooshort]

Another day up..and another day under my belt.

My lifts have consistently gone up each week, not becuase I've been focusing on pushing more weight but just because it feels good and is getting easier to do the rep schemes.

By no means am I saying it is easy, it's just feeling more natural. This is coming off a 2 day rest which was not scheduled. I ended up going snowboarding this weekend so did not get to lift like I should have. I tried to make up for it by hitting chest hard tonight and hopefully it gets me back in the swing of things.

Diet

Breakfast 3 whole eggs, 2 egg whites, 2 pcs whole wheat toast
snack: isopure protein shake
lunch: turkey on whole wheat ( extra meat)
dinner: 2 chicken breasts and of course the leafy greens.

Post workout : isopure shake.

 

[Tooshort]

Another day...another workout.

Legs always seems to kick my butt. It is feeling better each week though. Now just need to really focus on the cardio on non leg days to get rid of the stubborn stomach fat. I've lost fat and my body is noticeably different than when I started. Still have a long long ways to go

Breakfast 3 whole eggs, 2 egg whites, 2 pcs whole wheat toast
snack: isopure protein shake
lunch: Tuna salad (lite mayo) on whole wheat pita
dinner: 2 pcs steak, leafy greens

postworkout : isopure shake


.

 

[OMEGA]

Excellent, things will start flowing more and more and will become second nature

as far as progress, DO NOT worry, and do not underestimate the level of positive stimuli the body is undergoing

iyour doing everything right ( diet, training, mind set, supps) all combined is a power stimuli to get results

 

[Tooshort]

Took yesterday off.....going to lift this morning in about 20-30 min.

This will be the first morning workout session for me in over 3 years. Got a good meal under my belt and am hoping the amplify02 will kick in so I can get in a kick ass workout.....

 

[Tooshort]

Re: Starting The Omega Project 1/7/08

Workout was good, had a little more energy since it was during the day but not a substantial difference.

back/curls is possibly becoming my favorite workout/day.

Diet:

Breakfast : Oats (plain oats) and 2 whole eggs
lunch: 2 pcs salmon w/ 1/2 cup of brown rice . ( I'm not sure if this fits into the diet plan set forth by Omega but the salmon was staring me in the face and I couldnt resist)
snack : isopure shake
dinner : 2 chicken breasts, leafy greens
postworkout : isopure shake

 

[OMEGA]

the Salmon was smiling lol

anyway its ok but dont do it regular, too high in fat

 

[Tooshort]

No more smiling salmons after Omega's advice.

Started off the day on a good foot. Usual breakfast...breakdown of meals as follows:

Breakfast : 3 whole eggs, 2 egg whites, 2 pcs whole wheat toast
snack: myoplex protein bar
lunch: roasted turkey sandwich . I ended up adding 2 slices of cheese and 1 slice of roasted ham for flavor (not sure if this is ok) on whole wheat toast.
dinner : 2 pcs steak , leaft greens
postworkout : isopure shake


Looking forward to needto's recipes. I find myself getting cravings one or twice a week. Mostly for either sugar or salts. I'm assuming its due to some deficiencies in my diet but hopefully I can work this out. I'm struggling to get some variety in the diet. It's not that I mind eating the things I eat, just trying to find ways to mix it up and keep a little variety on things.

Omega,

How would sushi made with brown rice as a lunch substitute fit into this diet? Is this a feasible option maybe once or twice a week ? (even sashimi for that matter)



On to todays workout.....chest/tri's worked out well. I find myself being pretty much spent once it comes to military press. I try to focus as much as possible on my shoulders to hit them as hard as possible.

All in all a good day. First time in a few weeks where I did not up the weight on each exercise. I'm trying to focus a bit more on the form and feel of each exercise. I found myself deviating from the pure form on the last few reps and it's not something I wanted to do. I want to stay as true to form as possible.

 

[Tooshort]

Good day overall.

Legs is brutal as always. Feeling better each time I do them....but after gets worse and worse. I suppose that is a good thing.

I see slight changes from the past 2 weeks and a noticeable difference overall from the beginning fo the program. The training and diet is doing well, although as always I feel like my diet can use a boost and fine tuning. It's by far my weakest point but I've been trying harder and harder to do well with it.

Breakfast : 3 whole eggs, 2 egg whites, 2 pcs whole wheat toast
Snack: myoplex bar
Lunch : Oven roasted turkey w/ 1 slice cheese on whole wheat
dinner: 14 oz tuna steak, leafy greens
postworkout : isopure shake

 

[Tooshort]

Took the last two days off, but will lift the remainder of the week so that the cycle does not break.


Breakfast : 3 whole eggs, 2 egg whites, 2 pcs whole wheat toast
lunch: grilled chicken on whole wheat w/ lettuce
dinner: steak and leafy greens
postworkout : Isopure shake


Back + bi's: Another good workout. This has been a solid 2 weeks for the feel and form of the exercises. Rather than move up in weight I've been really trying to focus on the form and hitting the muscles from the correct motions.

 

[Tooshort]

OK. So I'll be the first to say that this week was dreadful when it came to lifting/diet.

02/01 and 02/02 were not bad. Typical days for lifting and diet.

However, superbowl sunday was obviously a disaster for the diet and lifting. Yes, I got a little too caught up in the giants winning . After that the week went down hill. Work, personal issues and dentist appt ended up kickin my ass this week. Missed Monday and Thurs due to work . Missed Tues and Wed due to the dentist. Today was back on track with the diet, but after getting home this late I have no energy to lift.

Tomorrow will be a new , revitalized workout. Diet will be back in check and the exercises will be back to the intensity they were. I'm almost ashamed to say I let the week go.

 

[Tooshort]

Haven't had much time to post lately.

Took the last two days off but looking to hit things hard again this weekend.

 

[OMEGA]

no worries~

 

[Tooshort]

Ended up having to take almost 2 weeks off due to my work schedule.

It seems that whenever I get into a routine we either lose someone or get slammed with additional business. I suppose it pays the bills so I shouldn't be complaining.

As a testament to how good this routine has been for me, my stamina and lifts did not dwindle as much as they normally would have with the layoff. If anything the first two lifts were stronger than when I left!!! My stamina was down a little so the last few exercises did sustain some fatigue, but I suppose that is to be expected .

I must say it feels good to be back into the game after 2 weeks off.

 

[OMEGA]

!!!!!!!!!!!

in time off do this:

run 2-3 miles 2-3 times a week and finish with 4 sets of push ups

25-30 reps each set

it enough to preserve almost EVERYTHING


welcome back

 

[Tooshort]

Thanks for the support Omega.

I feel like I should apologize to you and my fellow Omega project members. I feel like I've let myself down the past two weeks but rest assured thigns will be 1000% better and more intense going forward.

!!!!!!!!!!!

in time off do this:

run 2-3 miles 2-3 times a week and finish with 4 sets of push ups

25-30 reps each set

it enough to preserve almost EVERYTHING


welcome back

 

[OMEGA]

do not ever worry!

i would only be let down and others if you never checked back in

then my feelings would be hurt actually

but coming back is ALWAY WELCOME!
and we can ALWAYS start over together

 

[sopac]

welcome back bro!