Workout your legs!!

Posted: October 18, 2011 in Workouts
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The average person is the gym is pretty lazy, especially when it comes to legs. Two of the most important things you can do in the gym are train with intensity and workout your legs very hard. A good leg workout should hit the following muscles to exhaustion:

  • Gluteous Maximus or glutes (butt for those who don’t know the slang)
  • Hamstrings (the muscle at the back of the thigh
  • Quadriceps or quads (the very large muscles at the front of the thigh)
  • Calves or gastrocnemius

There is nothing worse than seeing someone in the gym who has a decently built upper body and some small little toothpick legs. Well nothing worse other than seeing someone do bench press everytime they are in the gym but that is another rant all together. Tuesday’s are always my leg day with my current routine so I’m going to do a rundown on what that consists of. The workout lasts for an hour and you should be short of breath (in a good way) and sweating within the first 15 min. If not, then you aren’t working them hard enough. This workout needs to be done in rounds of 3, so take the first 3 exercises and giant set them together with almost no rest in between, then rest for 1-2 min and repeat for 3 rounds then move onto the next 3 exercises and repeat.

  • Squats high reps (at least 15 per set)
  • Squat Deck (at least 15)
  • Leg press (at least 15)
  • calf raises
  • lunges
  • box jumps
  • reverse leg curl
  • one leg at a time leg extensions

Legs are very important to workout not only to balance out your body, but working out legs burned a vast amount of calories. most leg exercises are compound movements. If you don’t believe me just do 15 squats or 15 leg presses and see if your heart rate doesn’t spike. A 1 hour intense leg workout will spike your heart rate many times over, burn over 1000 calories and keep you burning for a couple days. There are some folks that say working out legs also increases the production of growth hormone because of the size of the quadriceps and the body has to react with more hormone to heal larger muscles. I’ve seen no studies that prove this but if believing it makes you work out your legs weekly to exhaustion, then by all means don’t stop believing.

Working out your legs also have the added advantage of making you stronger for other activities like running or cycling. There is no substitute for a strong set of legs. You will never reach any lofty goal without working out legs. Oh and that feeling you get like you are going to throw up when you do them will eventually go away. This feeling is caused by the heart rate spike normally. It is the same thing as if you ran flat out as fast as you can go for as long as you can go. This kind of stress on the body will make you blow chunks until you get used to it and become fitter and then you will never get sick again. That being said, if you are getting sick while doing it and it just feels wrong like your heart might explode or you could just die, then stop. The body knows the difference between bad pain and pain from stressing your body… listen to it carefully.

Carb cycling week 2 – High Carb day

Posted: October 17, 2011 in Carb Cycling
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I’ve made it through the first week of carb cycling already. Man it is moving fast and I am really feeling the diet. I have a lot of energy and stamina that I did before. It just so happens that today is high carb day so I am going to share with you my entire day’s activity and intake.

4:00 AM – Preworkout Drink

4:30 AM – Back and Biceps workout. I concentrated on moving really fast and breaking a sweat. It was a productive hour.

6:00 AM – Post workout whey shake with 8 ounces of milk, wheat germ, ground flax and some no salt, no sugar shredded wheat and 1 cup of coffee

10:00 AM – 2 Cups of oatmeal

1:00 PM  – 2 baked chicken breasts and some shredded wheat

3:00 PM – Post cardio 30 minutes of lite cardio on elliptical and a 1 mile fast run

4:00 PM – Post workout shake with some shredded wheat and wheat germ

5:00 PM – a handful or peanuts and almonds… unsalted

9:00 PM bedtime

I’ve really got to get some updated pictures soon since I am down almost 15 bs from when I took my beach vacation and I didn’t think I was looking too bad then. I’m still clocking in at 16% body fat so I have quite a ways to go but I’ll get there soon…

Oats: fiber and carbs a plenty

Posted: October 16, 2011 in Nutrition
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The benefits of oats are virtual endless for the body. If you want a quick boost in the morning and want to feel full longer and you want to get all the energy without spiking your insulin, oats are the right food for you. I consume oats every day, at least 2 cups.

  1. Over 40 studies show that eating oatmeal may help lower cholesterol and reduce the risk of heart disease. According to Quaker, all it takes is 3/4 cup of oatmeal each day to help lower cholesterol. The soluble fiber in oats helps remove LDL or ‘bad’ cholesterol, while maintaining the good cholesterol that your body needs. In January 1997, the Food and Drug Administration announced that oatmeal could carry a label claiming it may reduce the risk of heart disease when combined with a low-fat diet.
  2. The soluble fiber in oatmeal absorbs a considerable amount of water which significantly slows down your digestive process. This result is that you’ll feel full longer, i.e. oatmeal can help you control your weight.
  3. You probably already have oats in your kitchen. It’s estimated that eighty percent of U.S. households currently have oats in their cupboards.
  4. New research suggests that eating oatmeal may reduce the risk for type 2 diabetes. In fact, the American Diabetes Association already recommends that people with diabetes eat grains like oats. The soluble fiber in these foods help to control blood glucose levels.
  5. With the exception of certain flavored varieties, the oats found in your grocery store are 100% natural. If you look at the ingredients on a canister of rolled oats, you will usually see only one ingredient… rolled oats.
  6. According to recent studies, a diet that includes oatmeal may help reduce high blood pressure. The reduction is linked to the increase in soluble fiber provided by oatmeal. Oats contain more soluble fiber than whole wheat, rice or corn.
  7. Oatmeal contains a wide array of vitamins, minerals and antioxidants and is a good source of protein, complex carbohydrates and the most important at all is that it doesn’t spike your insulin level.

http://www.superstargym.com/blog/2008/09/oatsthe-bodybuilding-food.html

Wheat Germ: A bodybuilder’s friend and yours too.

Posted: October 15, 2011 in Nutrition
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I’ve always heard folks extolling the virtues of eating wheat germ but I never really had tried it until lately. In fact, I didn’t even know in particular what it was good for. As it turns out, it is a superfood.

Wheat germ contains a compound called octacosanol, which causes the nerves that control muscle contractions to make the muscles contract faster and more synchronously, and thereby working more effeciently.  The end result is increased muscle strength and endurance a must for any average gym rat these days.

Go with half a cup of wheat germ a day for a better and stronger you.

http://www.examiner.com/natural-bodybuilding-in-savannah/strength-and-wheat-germ

Vitamins

Wheat germ is an excellent source of the eight vitamin B complex; they are thiamine, riboflavin and niacin along with pantothenic acid, pyridoxine and biotin as well as folic acid and cobalamin. These vitamins are essential to promote cell growth, enhance metabolism and the nervous and immune systems. Other vitamins included are vitamin A, beta-carotene and vitamin E. Vitamin A is beneficial for your eyes, helping them adjust to light changes. Beta-carotene converts to vitamin A. The antioxidant properties of vitamin E prevent cell damage by inhibiting the formation of free radicals.

Minerals

Minerals play significant roles in maintaining health and well-being. They provide energy, promote cell growth and are powerful antioxidants. Wheat germ contains minerals such as potassium, iron, calcium, zinc, magnesium and chromium along with phosphorus, manganese and copper. Potassium and calcium are essential for water balance. Calcium, phosphorus and magnesium are essential to maintaining healthy bones and teeth and help to prevent osteoporosis. Copper is excellent for the brain.

Proteins

According to Wheatgermbenefits.com, “wheat germ is very high in protein. It contains around 28 percent more protein than can be found in most meat products.” Proteins and amino acids are the essential body building blocks for our bodies. Protein repairs cell tissues, heal wounds and enhance the nervous system and the immunity system. It also builds muscles and provides energy. According to Dietaryfiberfoodocom, “proteins are indispensable for growth and maintenance of every cell in our body.”

Other Nutrients

According to Wheatgermbenefits.com, “wheat germ also has a phytosterol (a plant based compound) content which has been shown to lower cholesterol and promote a healthy heart.” It contains selenium (a trace element), an excellent antioxidant, too. It also contains omega-3 fatty acids, which work to decrease hypertension and lower cholesterol levels. Wheat germ is also loaded with fiber, which improves bowel function, helps in weight reduction and lowers the risks of heart disease and diabetes. Wheat germ is a natural, powerful nutritional supplement that is a superhealthy addition to your diet.

Wheat Germ is also one of the best sources of folic acid

http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-wheat-germ-ga.htm

So, now we know that Wheat Germ is a superfood… I’ve added it to my daily diet. A couple tablespoons with a protein shake and a couple tablespoons with my oatmeal. It gives everything a nutty taste and some texture. Try it in yogurt. It is really great!

Carb Cycling: Day 1 Week 1 of 8

Posted: October 10, 2011 in Carb Cycling
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After having 4 days of increased carb intake by ingesting whole grains, lot of Oatmeal and my regular influx of protein, I have embarked on an 8 week shot at carb cycling. I can only eat 5 of the recommended 6 meals per day since I don’t have the luxury of being able to get up at 3:00 AM just to eat. Also, I don’t want to have much on meal 5 since it is so close to my bedtime of 8:30-9 PM. Also, this is day 1 of the cycle so the carbs are low. I will repeat this diet with variations for the next two days and on the 4th day, I will increase the carbs.

Today’s menu is as follows:

4:00 AM Preworkout Jacked3D with Con-Cret Creatine

4:20 AM Back and Bicep workout

6:00 AM Meal 1

1 cup Oatmeal

Protein shake with water

9:00 AM Meal 2

Chicken Breast

12:00 PM Meal 3

1 Cup Oats

Protein Shake with Water

3:00 PM Meal 4

1 cup Oats

Chicken Breast

Fish Oil

3:15 PM Cardio workout for 30min-1 hour

4:30 – 5:30 Meal 5

Protein Shake

Nuts

Carb Cycling for 8 weeks… I’m giving it a go

Posted: October 8, 2011 in Carb Cycling
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Recently I started reading about carb cycling and through a lot of research and opinions of people who have tried it with success, I am going to give it a go. I’ve been on low carb/high protein for so long that I have reached a plateau with my fat loss. I want to crank up the definition in my abs and quads and just cut in general all the way around. My lifestyle has been effective up to this point but the constant low carb is preventing my body from ditching more of the body fat I want to lose. The way carb cycling works is by rotating a 3 day period of low carbs and increasing your carbs on the 4th day. It doesn’t mean that you can go nuts on the 4th day, it just means that you can increase your consumption of carbs by approximately a quarter to a third. This tricks the body into thinking that carbs are readily available and that it doesn’t need fat stores. In addition to the rotation, the meals have to be every 3 hours, the first upon waking.

In order to determine how much I need to eat and the macronutrients for each meal, I have consulted a well-respected natrual bodybuilder. He has a great calculator on his website that allows you to plan your meals.

http://www.scoobysworkshop.com/carbcycling.htm

Carb Cycling is suppose to only last for about 8 weeks and it isn’t for people that are just starting to get into shape. This is a really temporary lifestyle plan that you can use to shred those last few lbs or get ready for the beach. After the 8 weeks, you go back to your healthy eating lifestyle. This is primarily why it isn’t for the beginner because most folks won’t establish healthy enough eating habits in 8 weeks and after they lost some weight on the plan, the go back to eating the same garbage they were eating before. You should lose as much fat as you can on your own and then try this program.

Well here it goes, I am starting day 1 on Monday and pushing through the 8 weeks. I’ll try to report back along the way or at least post the final results.

 

 

 

 

Workout and Diet Update

Posted: September 28, 2011 in Nutrition, Workouts
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I have amended my workout and diet slightly so I thought I would give an update on the changes.

IMPORTANT: Water Regime: 1 glass on waking at 4 am, 3 glasses during my workout, 24 ounces with my post workout shake and 4-8 more glasses throughout the day.

Monday – Back for 1.5 hours focusing on full range of motion and gradual overloading. A greater emphasis is placed on squeezing the muscles of the upper back during pullups. I do many sets of pullups and chin ups before I move on to any other back exercise. Now that I can get about 10 pullups in a set, my back has gotten incredibly strong. I also throw in rear delt and traps on this day plus some heavy ab work.

Tuesday – Legs for 1.5 hours focusing on high repetitions. I do leg extensions with light weight to warm up, then I do 5 different exercises for quads including squats with 135 lbs. I do 15 reps per exercise with these exercises in a circuit and I repeat 3 times. Then I throw in walking lunges and leg curls and sometimes I do the abduction and adduction machines and some calf press. If you aren’t finding it hard to walk and your legs don’t feel like jello, you need to work harder. You really need to blow your legs up on this day.

Wednesday – Bi, Tri and Shoulders for 1.5 hours focusing more on the shoulders and triceps and building mass. I try to emphasize dumbbells since I have some shoulder issues but that is dimishing thanks to rear delt exercises. I do shoulder press, front raises, some rotator cuff rehab, lot of different types of curls and lots of different tricep exercises. I do a lot of circuits and supersets on this day to really pump up and crank the intensity. NOTE: The biceps are still recovering from back day, so I concentrate more on the other two muscle groups.

Thursday – 1.5 hours of cardio including elliptical, stairmaster, a 3 mile run and some jump rope.

Friday – Cardio for 1.5 hours. I usually do 30 elliptical, stairmaster for 30 min and a 1-2 mile run.

Saturday – Chest Press Fest for 1.5 hours. The chest muscles are really small but they are the defining factor for a man. I have seen great success by eliminating anything with a fixed bar and concentrating on dumbbells only. I do incline, flat and decline press, then I throw in 3 different angles of cables as well as pushups between cable sets. Apply the progressive overload principle here. Increase your weight only slightly if you have to. I’m also starting to concentrate more on fly movements than pressing movements on this day.

Sunday – Cardio for 1.5 hours consisting of elliptical, running, stairmaster and boxing and maybe jumping rope.

You have to understand that this workout is for a person who is meso-endo morphic. An ecto morph should under no circumstances do this much cardio. An endomorph might want to incorporate more cardio into the afternoons. I do this from time to time as I have the energy.

Ok now we have the workout out of the way, let’s talk about the supplements I use that work.

Jacked3D before my workouts
Extend (This seems to work but not sure of the actual value)
BSN Syntha 6 protein after my workout and a couple times spread out through the day
Tribulus and Horny Goat Weed at night before bed.
Osteo Bi-flex for joints every day
DHEA (I don’t know if this actually works. I just don’t have enough information. It appears to but usage coincided with Jacked3D cycle.)
Con-Crit (Creatine HCL) – I just started this… I’ve notice a little difference but nothing monstrous.

Supplements that don’t work (BS Supplements)

DAA D-Aspartic Acid
Nitric Oxide
Muscle Milk (This crap will make you fat and contains heavy metals)
EAS Proteins (More Heavy Metals)
Testosterone Boosters

Ok now that we have the supplements out of the way, let’s look at a typical day in my diet. Keep in mind my goal is more to cut body fat than build muscle so if you are ectomorphic, you better crank up the calories.

4:00 AM Jacked3D
4:30 – 6:00 Workout (drink water with Extend)
6:00 BSN Syntha 6 Protein Shake 1.5 scoops
7:00 2 cups coffee black
9:00 repeat shake or spinach egg white omelet
11:00 If I eat lunch it consists of Spinach, almonds, flax seeds, lean chicken, beef or lamb with water
1:00 repeat shake
3:00 Green veggies like cucumber, spinach with some tuna and a yogurt
5:00 A snack of veggies, maybe another yogurt, peanuts or pistachios

Sometimes I make my own protein bars with protein powder, natural peanut butter, oats, flax and honey and snack on those but I have backed off on these a little. They are too tasty and I will eat too many.

Most folks do not have the discipline to eat this lean, but once you start seeing results, then it becomes easier. I cranked down my diet to this level once I started being able to see definition in my abs. I don’t have a cheat meal anymore at all. I find it easier to just not have one than to have one and see what I have been missing.

The big key to a successful diet is to determine your sensitivity to carbs and crank them down to the point you lose weight and avoid salt at all costs. Incorporate healthy fats in nuts, flax and fish. Don’t overdo caffeine, don’t consume anything with sugar, don’t eat 2-4 hours before bed, stay away from high glycemic carbs like baked potatoes, rice, pasta, breads. You want your insulin levels stable and try not to spike them. Once you’ve spiked your insulin, you will trigger fat storage and mess up the growth hormone that is causing your body to build muscle. Insulin and growth hormone are like oil and water.

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