05/12/12

On April 21st I got my last 2 wisdom teeth pulled. For 6 days I was at a pretty bad calorie deficit. My mouth couldn't open all the way and it hurt to open and close my mouth because it felt like my stitches were cutting my gums. Unfortunately I didn't get dissovable stitches so I had to go back to the dentist 7 days after the extraction Picture of my Lat spread(not pumped) from 05/08/12. After the stitches were removed I still had to chew with only one side of my mouth and it took about 3 more days until I got my jaw to restore it's full range of motion. I lost appetite during this time because it was annoying and hard to eat. Literally took me about 2 hours sometimes to finish 1 meal. Anyway I don't have anymore teeth to remove so nothing can slow me down again! I was on a break for 11 days and just got back to gym last week. Now I'm on my 2nd week of gym again. Getting my strength back up to where it left off. Thinking about starting Wendler's 5/3/1 program to improve on strength. Watching Matt Ogus's progress has really had me leaning towards that program. Can't wait to see what will become of me in a year from now. :) Anyway here's an update photo of my lat spred(not pumped from 05/08/11.

Today's leg day. Going to log what I did after my leg workout which won't be till 8:30pm.
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Noob muscle ups & back day

Haven't done muscle ups since last year. Day 2 of muscle up practice for 2012. Still a noob but I'll be working on it. Just happy that I got them back after not trying them for a year now. lol Here's my first set I did entering the gym. Had better sets after though.

http://youtu.be/ri4uiBdAeaw

Beginning of the workout I was doing a bunch of sets of muscle ups and pull ups. Didn't keep track but was just basically doing a bunch of them. After that I hit deadlifts.

Deadlifts

Warm-up:
135lbsx8
185lbsx8

225lbs - 3 sets x 10 reps

Lat pull downs

Set 1 120 x 10
Set 2 140 x 8
Set 3 140 x 7
Set 4 120 x 10

DB Rows
60lbs - 3 x 10 (slow&controlled)

Hit biceps after but don't remember what weight I was using. Did preacher curls and standing barbell curls.

Overall had a really good pump and great backworkout. Mind muscle connection was fantastic for everything. Really focused on feel today.

Chest Day 03/30/12

Warm-Up:
1 set 10 rep push ups
2 sets 7 pull ups
1 set flat DB 40lbs x 10

Work sets:

FLAT DB Press
Set 1: 85lbs x 7
Set 2: 95lbs x 4
Set 3: 95lbs x 3 -> 70lbs x 3 -> 55lbs x failure

DB Incline Press
70lbs, 3 sets - 6,5,4

Weighted Dips 90lbs
3 x 6,5,6

Seated flyes
120lbs - 3 x 10

body weight dips
1x15

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.