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Post by Brian Ayers, CSCS on Nov 11, 2008 17:01:16 GMT -5
As a trainer it's my job to talk the talk to my clients, and I do so with the knowledge and personal experience that it's rarely easy to walk the walk. So this is my training log to show you that everyone, even us fitness people, sometimes need to muster up some extra determination to get to our goals. My current stats as of today are 6'5", 216lbs, and ??BF%. I haven't had my body fat % taken in a while but if i had to guess I'd put it between 10-12%. My short term goal right now is to not get fat again over the holidays. The first time I ever got down to 6% body fat was summer of '07. I had started in January of that year when I was fed up at how much I had let myself slide. I was 226 lbs @ around 16%. I started a body building style workout that spanned about 7 months and dropped 10% body fat and 26lbs on the scale. I was so psyched, however it was short lived. By January of '08 I was almost back where I started. So when I made my resolution this year, it wasn't to get back to 6%, because I already knew I could do that. This time the resolution was after I got back to 6% that I wouldn't end up back where I started again in January. As I had planned, I did it again this year and managed to get back to 6% body fat and even put on a bit more muscle in the process. So now it's on. I want to be 10% body fat or less by January 1st '09!!
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Post by Brian Ayers, CSCS on Nov 12, 2008 9:22:28 GMT -5
My mistake last year was not having a solid goal or plan going into the holidays. The majority of the fat that I gained back happened between October and January. Big surprise right. So this year instead of waiting for january to start a program I'm doing it now. I've started a 4 day split based on a Beverly International pre-competition bodybuilding workout. As I always tell people who are searching for "the best workout", there is no best workout. My only reason for using this specific routine is that I've been working off of a 3day split for a while so this routine is different enough to facilitate new muscular adaptation. It calls for 2days of training and 1 day off. The body split is: Day 1 - legs Day 2 - chest/tri's Day 3 - off Day 4 - shoulders/bi's Day 5 - back Day 6 - off Then repeat the cycle. So far I've completed one full cycle and its definetly kicking my butt I'm aiming for 50% of my calories from protein, 30% from fat and 20% from complex carbs.
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Post by Brian Ayers, CSCS on Nov 12, 2008 17:17:50 GMT -5
This week has been my second time through this routine. Today I did the shoulders and biceps day. Felt good. The strange part is that I started getting tendinitis pain in my left elbow after I stopped training hard in August and it's been killing me since. Now that I've started training hard again the pain is actually going away. The good news is that I'm down a consistent 1.5lbs and I feel like I'm getting a bit leaner despite increasing my calories. So my metabolism is starting to kick back up. Too soon to celebrate though, gotta keep the game face on.
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Post by Brian Ayers, CSCS on Nov 13, 2008 21:32:05 GMT -5
Back day in the books. I had to ease up on the weights this time because after the first time through my back was sore for like 4 days. I previously done all of those exercises at the weights that I used, just not all on the same day.
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Post by Brian Ayers, CSCS on Nov 17, 2008 20:46:34 GMT -5
So I must have strained my low back a bit doing dead lifts on my back day. I normally use a hexagon bar for deadlifts, but the gym I was at didn't have one so I used a strait bar. The next day I felt a real soreness in the low back. It got worse when I tried doing squats 2 days later so I backed off a bit. It was still sore yesterday on chest day, but thankfully I had a chiro appointment today. It's been feeling better since the adjustment.
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Post by Brian Ayers, CSCS on Nov 19, 2008 6:58:11 GMT -5
Yesterday was shoulder/bicep day. The back pain has gone away for the most part. Today is back day again and I will be sure to go easy on those dead lifts this time.
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Post by Brian Ayers, CSCS on Nov 21, 2008 8:06:46 GMT -5
I definetly went lighter on the DL on back day. I pretty much took it easy all around, did seated rows instead of bent over rows just to give the low back a little more time to recover. Yesterday was my off day but I still did some cardio and spent about a half an hour stretching. I still have some tightness in my left quad and IT band so I think I will do some foam rolling before my leg workout today.
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Post by Brian Ayers, CSCS on Nov 27, 2008 8:27:14 GMT -5
Back to leg day, a fitting day to be on Thanksgiving. It will ensure that none of those calories go to waste. Just did back day last night minus the dead lifts since I was doing a leg day less than 24 hrs after it. The back has been feeling better however I am a bit sore this week possibly because I have been restricitng carbs and calories over the past few days to treat Thanksgiving dinner as a loading meal.
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Post by Brian Ayers, CSCS on Nov 27, 2008 13:53:10 GMT -5
One hell of a leg day today: Squat pyramid 155x12 185x10 225x8 275x6 315x5 Leg press: 4sets 310x10 Leg ext 3sets 150x10 Super set stiff leg DL & ham curl DL's: 2sets 185x10 1set 205x10 Ham curls: 3sets 90x10 Free motion calf: 4sets 300x15 Superset with Body wt calf ext: 4sets of 25 Now its time for some guilt free Thanksgiving binge eating
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Post by Brian Ayers, CSCS on Dec 2, 2008 8:57:48 GMT -5
So I may have over done it a bit on that leg day. Yesterday (4days after the workout) was the first day that I was able to walk somewhat normaly. I have been skipping the calf part of my leg day for a while because my calves are already pretty big naturally so I don't focus much on them. So now when I did that super set I was a bit too ambitious. They were sore by the next day and by Sat morning I couldn't touch my heels to the ground. That went on all day Sat and Sun. I went in the hot tub, put bio freeze on, took advil and was still crippled. Thankfully this happened on the long weekend because I wouldn't have been able to work at the gym. On Sun I could move around but it took several minutes of stretching and pain to get going any time I got up from a seated position.
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Post by Brian Ayers, CSCS on Dec 11, 2008 12:29:09 GMT -5
Haven't posted this week. Been busy working on the new ttfitness.com comming soon.
Anyway my workouts have been going well. My nutrition had been getting a bit lax and I started to see some unwanted lbs creeping up. So this week I tightened up what I was eating and also added some extra cardio along with my normal strength training. I'm starting to tighten back up, but there's a big speed bump in the form of 2 xmas parties this weekend. Gotta get mentally prepared if I want to be ripped on Jan 1st.
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Post by Brian Ayers, CSCS on Dec 24, 2008 7:31:14 GMT -5
So I was walking the almost 1/3 mile from where I have to park my car to where the gym I work at is located on Monday and I managed to roll my right ankle in a snowy pot hole. Thankfuly I always carry an ace wrap with me (I've been known to be a bit accident prone) so I limped the rest of the way to the gym and then wrapped it up and got some ice on it. One of my coworkers had some Advil so I was all set. Anyway, it's still swollen and I've kept it wrapped and on ice whenever I can. I also managed to land on my left knee when I went down so now I'm limping on both legs. Yea, I'm a mess , but I still managed to do my chest/back lifting day yesterday, and I'm planning to do shoulders/arms today. So the next time you're comming up with excuses why you can't go and do your workout quit being a and just do it. ;D
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Post by Brian Ayers, CSCS on Dec 25, 2008 13:37:03 GMT -5
Went a little overboard on the sweets last night, but my total calories for the day were about right. So far been pretty good today: Breakfast- 1cup egg whites w/2oz of turkey and a sprinkling of bacon bits 2 slices of low carb bread w/jam Meal 2- 6oz of chicken 2 servings of steamed carrots Small serving of kilbasa Small slice of multigrain bread w/butter
So far the only sweets have been 3 hershey kisses and 4 choc covered almonds spread out over the morning.
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Post by Brian Ayers, CSCS on Dec 25, 2008 17:35:39 GMT -5
About 1oz of homemade fudge after meal 2 at the first party of the day. I passed up all the rest of the deserts there. Then it was on to the second party.
At the second party I had a few small snacks when we got there. Then at meal 3 I ate a serving of turkey, veggies, a small spoon full of stuffing, and a roll. I passed up potato and didn't have seconds of anything.
Meal 4 was dessert about 2.5hrs after meal 3. I sampled a little of all the different desserts, but still ate about half as much as I usually would. I also spread it out over about an hour, picking small tastes here and there. I had no alcohol, egg nog, or any beverage with calories in it all day except for some cream in my coffee.
I wasn't keeping exact track of calories today but I'd say it ended up being only slightly greater than a normal day. I preceeded it with a couple of days at a lower calorie intake, and will now follow today with a few more days of lower calorie lower carb days. I expect that I will have some water retention for the first couple of days from the higher sugar intake today, however by Mon or Tue I should be back where I need to be.
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Post by Brian Ayers, CSCS on Jan 8, 2009 7:56:45 GMT -5
Wow it's been a while since I posted here. Over the past few weeks my workouts have been: Day 1: Chest/Back Day 2: Legs Day 3: Shoulders/Arms Day 4: Off/light cardio Day 5: Full body functional circuits Day 6: Off/light cardio Repeat I have also gotten back on track with my nutrition over the past week: 3050calories/day 5 meals/day 50% Protein 30% Fat 20% Carbs (split over 3 meals) I also have been using a program that I downloaded for my Blackberry to track the foods I'm eating. I would definetly recomend doing this to anyone who wants to get on track with thier nutrition. I have used similar programs in the past and find that I am much more focused when I am logging everything I eat. Here are a few of the days: Jan 3, 2009
Food Protein Carbs fat Cals _______________________________________________________________________________________ Meal: Breakfast egg, white, raw 26 1 0 126 ground turkey 24 0 8 175 low carb bread 5 18 2 111 hr peanut butter 1 1 4 52 sauce, salsa 0 4 0 17 jams, marmalade, orange 0 6 0 24 Meal: Other milk, 1% fat 9 13 2 118 eas whey 57 7 5 309 hr peanut butter 1 1 4 52 Meal: Lunch grilled chicken 58 0 7 299 , carrots, raw 0 6 0 29 , raw 2 5 0 29 detour lc choc pb 30 30 12 350 Meal: Other eas whey 46 6 4 247 milk, 1% fat 9 13 2 118 banana, fresh 0 13 0 52 hr peanut butter 3 3 8 105 musc milk choc/pb 16 8 6 150 Meal: Snack nuts, mixed nuts, roasted 4 7 14 168 Meal: Dinner beef, tenderloin lean, broiled 80 0 22 546 asparagus, raw 2 5 0 26 wine, red wine 0 1 0 74 _______________________________________________________________________________________ Total 373 148 100 3177
Weight: 99.090Kg/218.000Lb
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Jan 4, 2009
Food Protein Carbs fat Cals _______________________________________________________________________________________ Meal: Breakfast egg, white, raw 33 2 0 157 ground turkey 30 0 11 219 sauce, salsa 0 4 0 17 egg, whole, scrambled egg 6 1 7 101 quaker old fashion oats 7 40 4 225 Meal: Other eas whey 69 9 6 371 hr peanut butter 3 3 8 105 oil, flaxseed oil 0 0 13 120 Meal: Lunch eas whey 69 9 6 371 banana, fresh 0 8 0 31 milk, 1% fat 4 6 1 59 carb slam 0 30 0 120 Meal: Other grilled chicken 58 0 7 299 nuts, almonds 5 5 14 163 detour lc carm peanut 15 16 5 170 Meal: Dinner grilled chicken 67 0 8 345 nuts, almonds, roasted 6 5 14 168 bacon bits 6 0 4 60 salad, salad 4 13 0 66 vegetable, vege thingytail 1 10 0 45 _______________________________________________________________________________________ Total 383 161 108 3212
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Jan 5, 2009
Food Protein Carbs fat Cals _______________________________________________________________________________________ Meal: Breakfast egg, white, raw 33 2 0 157 ground turkey 24 0 8 175 sauce, salsa 0 4 0 17 egg, whole, scrambled egg 6 1 7 101 quaker old fashion oats 7 40 4 225 Meal: Other eas whey 69 9 6 371 cream, heavy whipping cream 1 1 22 207 Meal: Lunch grilled chicken 67 0 8 345 yam, raw 2 52 0 221 oil, olive 0 0 20 179 Meal: Other eas whey 69 9 6 371 carb slam 0 30 0 120 banana, fresh 0 8 0 31 milk, 1% fat 4 6 1 59 Meal: Dinner grilled chicken 67 0 8 345 nuts, almonds, roasted 6 5 14 168 bacon bits 6 0 4 60 salad, salad 4 13 0 66 vegetable, vege thingytail 1 10 0 45 _______________________________________________________________________________________ Total 366 190 108 3263
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