Michael

Nice journal! Congrats on finishing the 5k race! I ran 10k with a time of 51 minutes, so I guess we're almost at the same level. Keep training hard man!

bmx2962

Thanks. Nice job. I don't know if I have the stamina to finish a 10k, but I'm getting there. Good for you, I'm jealous.

Will do, you too!

bmx2962

First December workout. Woot! Christmas is almost here.

12/1/2008
Barbell Push Press
5x95 4x105 4x105 10x75

Military Press
5x85 4x95 3x95 10x65

Behind-Neck Press
5x75 4x85 4x85 12x45

DB Shoulder Press
10x25 8x30 7x35

Also did shrugs, raises, and rack pulls.

After lifting I did a 18 minute run at race pace.

I'm trying something new with my diet starting today. Normally, I have been waking up at 9 and eating breakfast(500 cals.). Then, I would eat again at 12, wait an hour, and then do my workout.

Starting today, I got up the same time, had a 600 calorie breakfast, and then worked out at 12 without eating anything in between.

Does anyone have any opinions on this change? Or how one way might be better or worse than the other?

sdb

you might want to eat something with a handful of complex carbs an hour or so before working out. this way your muscles have some glycogen for energy and won't fatigue as quickly. Or Maybe some fruit juice or something about 20 minutes prior, just a food source that's quickly digested and won't make you feel sluggish or weighed down. It should help fuel your workouts better than something eaten 3 hours prior.

bmx2962

Got a really god workout today.

I had a big breakfast today at 9, then I had a 50 calorie protein shake at 10:45 and started my workout at 12. Had no problems with energy from not eating a larger meal before lifting.


12/2/2008

Squat
5x155 6x155 4x165 15x115

Lunge
10x65 8x65 8x75

Deadlift
6x145 5x165 4x175 12x115

Also did:
Goblet Squats
Leg Presses
Calf Raises
Ab Circuit

getfit74

I'm liking your dedication keep it up bro

sdb

Good workout!!


how's your post workout nutrition??

bmx2962

Thanks, I appreciate all the support!

Post-workout is pretty good IMO.

I usually go 350 calories right after my workout after I take my Creatine Ethyl Ester and Micronized Glutamine.

200 cals. from whey
150 cals. from oats


2 Hours later I have a big solid meal with some meat and my Omega-3-6-9 supp.

What do you think?

sdb

probably want a higher glycemic carb than oats. they're slow digesting and will take longer to get the nutrients to your muscles. juice or a peice of fruit works good here. banana's are a higher GI food and will get about 30 grams of carbs into your system pretty quickly with only eating one.

sdb

The only time that it's really okay to eat fruit or high GI items are first thing in the morning after waking or post workout (pre-workout is acceptable too, but only close to the workout itself). These 2 times are when glycogen stores are nearly completely depleted and are in need of quick restoration.

Of course if your blood sugar gets low during he day, you have to make exceptions.

bmx2962

Got a really good workout today, and a really good pump.

I've been gaining a lot of weight recently. A lot more quickly that usual. I don't know if its from my slacking diet over the holiday, actual muscle mass from my new workout, or I'm over estimating the calories I'm burning in my new workout. I can't figure it out.

12/3/2008

Today's Weight: 157.75lbs

Bent Over Row
5x95 5x105 4x115 12x75

Bench Press
4x135 3x145 3x145 10x115

T-Bar Row
6x55 6x65 5x75 12x35

Incline Bench Press
5x115 4x125 2x135 12x95

Also did:
Pulldowns
One Arm Dumbbell Rows
Dumbell Chest Press
Inc. DB Flyes
Cable Crossover
BB Curl
Pushups

So this weight thing is starting to bug me. I don't get why I'm gaining weight a lot faster than normal. The only thing I can think of is that my new workout is burning A LOT less calories than my old workout, so my calorie surplus is a lot bigger than I think it is. Hmmmmm. I'll have to figure this out. I should also mention that I seem to look less defined around my upper abs.

Or maybe I'm just gaining a lot of muscle????? And my loss of definition could just be added water

sdb

every month, take measurements. circumference measurements that is. If you're gaining 2 inches around your waist and none every where else, slack up on calories. Scales are deceptive, so don't fully rely on those.

bmx2962

Thats true. I'll take measurements when I get a chance today. And maybe some progress pics too.

bmx2962

Yesterday was an off day, and wow did I enjoy it an need it.

12/5/2008
Really really good run today. Definitely seeing improvement.
I ran at my 5k race pace from Thanksgiving today for 28 minutes.
Could have gone longer. but I was getting bored.