FatGuyNoMore's Training Log

[pagangoddess]

How was the vacation? Relaxing I hope.

[FatGuyNoMore]

Locked in a camper with a 4yo and a 16m thurs, frid, and saturday in cold/rainy ass mackinac city... late August, WOW i love Michigan.

Ate too much but it was fun... read a bunch on workout nutrition for endomorphs... read a little starting strength, and played cards with my wife every night into the wee hours...

Got two workouts in... mostly band squats, pullups/chinups on the playground and pushups...

[Barry06GT]

That sounded like a good time, except for the rain.

Its cool getting a workout where and when you can. If nothing else, push ups and pull ups can keep your upper body strong. There is always plenty of reasons to squat, like picking up your kids to put them on your shoulders for a ride down to the lake!
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[pagangoddess]

Locked in a camper with a 4yo and a 16m thurs, frid, and saturday in cold/rainy ass mackinac city... late August, WOW i love Michigan.

Yeah the weather really sucked! Raining and 65 degrees in the middle of August. The last time it rained and was somewhat warm I let the kids go outside and play in the rain. They had a blast!

Glad the rest of it was good.

[FatGuyNoMore]

For other endomorph's out there... http://www.bodybuilding.com/fun/beast41.htm...

Im not a big fan of his recommendations for 6-10 scoops of ICE pre/during (xtends bcaa drink) but hes a company rep for them so i can understand that...

what im doing pre/during/post for next 3 months (till my next surgery).

60 min prior
1 scoop milk protein isolate, 1 tblspoon nat pb, 1/4 cup raw steel cut oats (about 300 cals) this will replace a normal meal in my day.

During
15g 4:1:1 Leucine heavy bcaa mix, 10g reg BCAA, 5g Glutamine, 5g Creatine (negligible calories maybe 25)

this is a little heavy per the Precision Nutrition guidelines but Im trying to keep the High GI carbs out... and all that leucine and bcaa will have a similar effect (albeit less but similar) without the fat gain.

Post
1 Serv ON Oats and Whey 30 min post (200 cals).

Reg meal 1-2 hours later

My question is... for those that read my log... what do you do?

[pagangoddess]

My question is... for those that read my log... what do you do?

My eating is not as structured as it should be. I typically eat 2 eggs and chicken sausage before my workout and follow up with a protein shake made with juice, frozen fruit, whey and olive oil. That's on a good day. On a bad day I'll drink some coffee and then try to choke something down an hour or so after my workout. On bad days that's usually a donut or something equally atrocious. My diet is my biggest weakness.

I don't use any supplements other than whey.

You could post this in the nutrition folder. It would most likely get better feedback.

[Barry06GT]

Wow!

Thank you for the link!

I have been an Endo all my life and never knew it! Now I know I can do something about it.

I would give you rep points if I could!
.

[FatGuyNoMore]

Thanks PG, Im not much for a crowd so i'll keep it here.. I might tweak it a bit and do a little more poliquin"ish" which is 40g of 4:1:1 Leucine Heavy BCAA right around the workout on workout days and 40g spread out on non workout days (when your in a calorie deficit)...

@Barry you are welcome... im not an expert but what works for me for my endo-ness is-

45% from Protein
35% from Fat (healthy fats)
20% from Carbs (see the anabolic diet on this site for the good carb sources)

I try to do this... i usually end up 50, 30, 20 respectively... i still havent kicked the "protein power" habit yet

Mehdi got me using fitday to track my stuff and im in love with it. I havent always kept up on it but for the next 90 days ill keep it up to date if you guys want.

you can see my public profile at http://fitday.com/fitness/PublicJournals.html?Owner=mrfgnm

IM going to try this for three months then take a month off after surgery and look it over late december

Ill post some before, during and after stats and pics... its gonna cost me $150 worth of supps to find out... but right now its my only habit so i dont mind the $$$.

I cant tell you guys how excited i am to get going on this... Ill get picks and stats in two weeks (after labor day).

[FatGuyNoMore]

@PG About the Diet, i think (as always) it depends on your goals...

My goal is to get stronger, get leaner, and generally be a sexy muscular (albeit hairy) beast...

In order to get stronger i have to workout... in order to get leaner i have to eat less calories than i metabolize... and to be a sexy beast... well that is another log. My goal is to eat in a slight deficit, eat the right foods and reassess after 30, 60, 90 days...

Ever since I "changed" a couple of years ago... I look at diet and supplements a bit different than most (or maybe i dont and i just THINK im a unique snowflake)...

I only have so much time, money, energy etc... why suffer under the bar and not put yourself in the best position to build as much muscle and burn as much fat as possible? for the next 11 weeks i want my diet to be perfect (ok 90%)... i want to see just how much muscle you can build and fat you can lose if someone can keep their focus... every 10 days there will be a cheat meal (that seemed to work for my diet from 365-198 mentally)

I currently only get 3-4 hours a week to workout... I want to put my body in the most anabolic state possible without gaining an ounce of fat in the process (majority of people say it cant be done without steroids, some do)... its gonna cost me $150 to find out if this way works.

more later guys,
fgnm

[FatGuyNoMore]

My intentions on the above post were not to be preachy... just how i feel.

[FatGuyNoMore]

5m warmup on bike
foam rolling, pretty much everything south of the border, and my back
a little stretching
a ton mobility drills (this and the above takes about 35min)

3 single leg movements this round (wont change for a couple of weeks)
Single leg stepups 3x12 25lb db's 1 min rest between sets, really laboring
single leg back extensions 3x10 per set(more than hard... felt like i wanted to throw up after each set)
band single leg pushdowns/stomps 2x8 - moved band higher
3x5 db ohp (military?) 40lbs - wow, i feel like such a weakling, there really is something too that whole "you can lift more with the bar thing"... course on the other hand im strengthening my weaknesses and trying to level out my imbalances... thats the whole point of the single leg stuff...
3xf chinups 5xF 2min rest in between no band, full rom 4, 5, 5, 4, 4.

Night all

[FatGuyNoMore]

Quick Stats... (not entirely scientific, more of a snapshot really)

weight 191.5
bf 14.9% (taken three times... took highest)

will do weight, measurements, and have the wife do the more accurate measuring guide later...

[FatGuyNoMore]

Read this on jb's blog today...

You cannot out exercise a bad diet... but you cant out diet poor exercise habits either...

Bottom line: Control what you put in your mouth. Work your ass off in the gym.

http://www.precisionnutrition.com/why-exercise-does-matter

[Barry06GT]

.
That is words of wisdom and words to live by.

Thank you FGNM for sharing.
.

[pagangoddess]

Bottom line: Control what you put in your mouth. Work your ass off in the gym.

Thanks for the reminder.