Chest Day Log 03/20/12

Warm up:
Pull ups 2x5
Push ups 2x10
Flat DB Press 45lbs 2x 7

Flat DB Press:
Set 1 - 80lbs x 5
Set 2 - 90lbs x 4
Set 3 - 90lbs x 4

Incline DB Press:
Set 1 - 65lbs x 5
Set 2 - 75lbs x 5
Set 3 - 75lbs x 5

Weighted Dips
3 Sets - 90lbs x 6, 5, 6

Cable Flies
Some light weight - 3x10

Bulk Plan

As soon as I feel ready, I will be following the guidelines of a clean bulk plan that I've embarked on at simplyshredded.com. Had my stats checked today, currently at 5'5", 140lbs, 6-6.6% body fat as tested by a skin caliper and omron bodyfat analyzer at 24 hour fitness. My goal is to pack on lean muscle mass as well as I can without building a pudge and losing abs, though I know it'll be inevitable that there will be some loss in definition. Here's an update with a current picture from 02/09/12

The Nutrition Plan
Calories: 20-23 calories per pound of bodyweight (2,800-3,220 cals*)
Carbs: 2.5-3g per pound of bodyweight(350-420g*)
Protein:  1-1.5g per pound of bodyweight(140-210g*)
Fats: Keep to 50g maximum. "Dietary fat supports the production of hormones such as testosterone and, to a lesser extent, growth hormone. You should derive all the fat you need as a byproduct of eating red meat, whole eggs, salmon and peanut butter." - http://www.simplyshredded.com/mass-factors-seven-pillars-of-nutritional-wisdom-to-make-you-bigger-and-better.html

Personal Notes:
-Pre-workout meal: 2:1 ratio carbs to protein. Ex: 40g carbs, 20g protein.
-Bedtime meal: cottage cheese + casein shake.
-After replenishing glycogen stores post-workout, carbs will be consumed through sweet potato. Veges will be in at least 3 meals a day.

*will update more to this post later on.

How to Save Money on Weight Gainers(mass gain supps)

Alright, so we all know Mass Gaining supplements such as Serious Mass, Muscle Juice, and Elite Mass are way overpriced per serving. You pay between $40-$60 for literally less than 20 servings. Well there's another way to get many servings to last you a longer time. More bang for your buck.

12lbs Serious Mass from Optimum Nutrition is $44.99 on bodybuilding.com. You will only get approx. 16 servings.

Now most mass gainers have maltodextrin as their source of carbohydrates and whey + casein as their protein source. My plan for making a mass gainer is simple. You can get maltodextrin carbohydrates from a supplement called Carbo-Gain by NOW. Casein and Whey from bodybuilding.com supplements.

12lbs Carbo-Gain from NOW is $26.89 with 133 servings. You will be using 2 scoops so it'll be approx. 66 servings for $26.89.

5lbs 100% Whey Power from Bodybuilding.com is $44.99 for 73 servings.

4lbs Casein from Bodybuilding.com is $44.99 for 55 servings.

Your total would be $116.87 adding all these up. Casein being the lowest amount of servings means that you will only have 55 servings of this custom weight gainer total. That means 55 servings = $116.87. Now if you were to get two 12 pound bags from serious mass, that's already $89.98 and you only get 32 servings. Toss in another 12lbs of Serious Mass and it'll cost you $134.97 and you will only have 48 servings. With my method you will have 55 servings for your mass gainer and you will also have 18 servings of whey and 22 scoops of carbo-gain left over. I'm saying 22 scoops of carbo-gain because we previously divided the 133 servings to 66 for double scoops on the Mass gainer.

So I've actually made my own weight gainer this morning using the supplements I've listed above and that's what made me come across the idea to make this blog. I mixed it with 18oz of Lactaid Fat Free Milk. I'll give you guys some nutrition facts listed below.

1 scoop casein + 1 scoop whey + 2 scoops carbo-gain + 18oz fat free milk

TOTAL
Calories: 812.5
Fat: 2.5g
Protein: 66.25g
Carbohydrates: 132.25g

If I had not mixed it with Milk the total would look like this.

Calories: 610
Fat: 2.5g
Protein: 46g
Carbohydrates: 103g

Keep in mind that I am AWARE that there are still cheaper deals out there. But I was just demonstrating an example of what you can do to save money AND get more servings. And if you feel like it you don't even have to use Casein. You can use 2 jars of Whey get 66 servings worth of weight gainer for $116. It's just advice, you can do whatever the heck you want with it. :) Hope this helps for those interested.

Same Thing Different Day

Packed my meals for work. :) How do I eat the same things every day? Simple.

1. For good health.

2. I'm not satisfied with what I see in the mirror every dang day. 

3. My girlfriend loves my abs. lol

Nice weather we're having today, so I decided to take some pictures of the whip.

Back to keeping it "fitness" related. Today I only did 10 sets of 3 reps of pull ups with 35-45 seconds in between sets. Doing a workout to increase my ability to do more reps for pull ups. Got the idea from http://www.youtube.com/twinmuscleworkout Had to keep workout short because gf was stranded and needed me to pick her up. :P 

P.S. - Lose the fat or you ain't getting in my car.

Current Motivation

I'm truly motivated by this article from Simply Shredded. http://www.simplyshredded.com/ripped-to-shreds-fitness-model-bodybuilder-pham-talks-with-simplyshredded-com.html Pham's 9 years of training hard and clean dieting. The level of leanless and muscle mass looks great and natural to me. I thought his transformation was pretty impressive so I figured I'd share it. Anyway,  Feb 1st(wednesday) will be my fresh start from my rest week. School has started so now it's time to balance school, work, gym, girlfriend, Kayden, and family. Here's some random pictures.

I'm truly in LOVE with my girlfriend's omelette's. Made with egg whites, 2 slices turkey bacon, loads of mushroom, chives, 2 slices swiss cheese, and half an avacado. It was so DELISH! :)

Over the weekened I had a roadster night out with my buddies Lyndon(white s2k) and Nick(silver s2k). My miata was forever alone. lol

Yes, back to the slammed life. Can't believe I missed it. I used to drive a slammed celica, then I sold it to get a miata. Missed living the lowlife so I got coils for it. 

P.S. I wanna try this...

The "Take Alongs"

So on days where I go out or whenever I have work, I prep meals a day or two before and it looks something like the picutre above. Basically just eating clean and saving money. I have a Disneyland Annual Pass which I love using and abusing. In other words, I go to Disneyland a lot with the girlfriend now but the food there is just too expensive. For the price of a turkey leg, I could be using that money for mutiple meals such as what you see up top. Anyway point of this post is simply to say that eating clean can also help you save money. And prepping meals can help you save time. Anyway I'm currently on my rest week until next wednesday, February 1st. My current goals as of now is to get as lean as I can. Then afterwards I plan on BULKING cLEAN and properly. I really don't wanna pack on lots of fat but I would love to gain strength and size while retaining definition and ab visibilty.

ZZZleep well, Eat cLEAN, and train HARD!

The Fat Loss Diet

Hey everyone, just thought I'd post a visual of my diet. Basically these are the sorta meals I have throughtout the day for my fat loss goals just to give you a better idea. Here it goes.

Immediately after waking and brushing my teeth. 1 Scoop of Whey Protein to get the body into an anabolic state. Peanut Butter for healthy fats and protein. A slice of bread for fiber, healthy goods, and fuel.

4-6oz of water, funnel for the protein powder, then shake it up.

Immediately after this waking call is done, I take a multi-vitamin.

About 30-40 minutes later, Three Omega-3 eggs for it's health benefits and protein. Health benefits can be found here http://www.livestrong.com/article/46374-health-benefits-omega-eggs/ 

Then about an hour later, oatmeal for pre-workout fuel.(40 minutes pre-workout to be exact)

Also took green tea extract pre-workout for increase metabolism(moar fat burn!) and caffiene in it for workout focus. Just got back on green tea extract today actually. Man I love the focus I get from it. My body doesn't really ever get caffiene.

Then Post-workout I had a protein+carbohydrate shake. Protein for obvious reasons and carbo-gain to replenish lost glycogen. Shake consists of 12oz of water, one scoop carbo-gain, and two scoops of whey powder.

35-40 minutes later, post-workout meal! 4oz chicken and 4oz sweet potato!

2 hours after that, 4 oz chicken, some broccoli and cauliflower.

2.5 hours after that, I have my next meal at work. 6oz of chicken this time and moar brocolli!

After work I Immediately head to my girlfriend's house for 7oz of chicken breast and a bit of random strawberries(strawberries not shown).

And as I'm about to sleep soon, I'll be having my delicious cookies and cream. 8oz of water and 1 scoop of Casein for feeding my muscles protein as I sleep.

This pretty much sums up what my daily meals look like! Also, had my bodyfat checked with my buddy Tuan Vu today at bella terra 24 before hitting chest. Today skin caliper said I was 8%, and Omron Electronic Body Fat Analyzer says I'm 8.9%. I'm at 5'5" 146lbs as of today. I was 21% when I had it checked a few months back with my buddy Anthony Tran. That means I dropped 12-13% body fat since then. Woo progress!

And a quick look at today's chest session:

Flat Bar Bench Press

Set 1: 195x6

Set 2: 195x4

Set 3: 190x4, dropset 135x6

Incline DB press

Set 1-3: 70x4

Seated Chest Flies

Don't remember. But it was a fantastic contraction.