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Post by Brian Ayers, CSCS on Jan 16, 2009 9:00:12 GMT -5
I have continued with the same eating plan as above but have changed my workouts back into a 4day split:
Day 1 - Legs
Day 2 - Chest/Triceps
Day 3 - Off/Light cardio
Day 4 - Shoulders/Biceps
Day 5 - Back
As far as my New Year's Resolution for last year I give myself about a passing grade on the first part which was not gaining back all of the weight that I had lost. As of Jan 7 I was 216lbs which is 10lbs up from my leanest, but also 10 lbs down from my heaviest. The second part of the goal was to be 10% body fat or less and I ended up between 11% and 12%. So I didn't quite make it, but i am still well below my high of 17% previous years.
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Post by Brian Ayers, CSCS on Feb 27, 2009 8:02:05 GMT -5
Wow has it really been that long since I posted on my log  I have still been maintaining my training. I've stepped into the cutting phase. I am about 8 weeks out from when my wife is doing her fitness competition and I vowed to be back down to my leanest by then so that we can take some pics together at our leanes. I shifted to a 3 day split routine, done 3 days on 1 day off, then 2 days on 1 day off, and repeat. Day 1: Chest & Back 4 supersets: 3 sets each for 10-12 reps Day 2: Shoulders & Arms 3 trisets: 3 sets each for 10-12 reps Day 3: Legs 4 supersets: 3 sets each for 10-12 reps I've also begun a 3 day carb rotation diet program. Protein and fats are the same as before. Day 1: 150g of carbs Day 2: 100g of carbs Day 3: 50g of carbs I'll keep that rotation going for another week or two and then shift to the really low carb cycle.  |
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Post by Brian Ayers, CSCS on May 12, 2009 8:20:44 GMT -5
Its been a while since I postesd about my personal program. I've still been dieting down. Currently I am a few pounds away from my lowest. I was able to do it mor gradually this year which I've found to be much better. Usually by this time I am so burnt out from really strict dieting that I just want it to be over. Then I reach my goal and almost immediately go back in the wrong direction because ofgoing over board on my post diet eating.
I think the big difference this year was a combination of having less to lose after maintaining my bf% better in the winter and also being more acustom to the dieting after having done it twice before.
My goal was to cut down to about 6% for the cruise we are going on at the end of this month and it looks like I will be right about there. Now the issue is that going on a cruise wil obviously promote over eating especially if I go into it with the mindset that I am done with my dieting. So instead I plan on setting exercise and nutrition goals for the cruise. I will certianly allow for more lieniency, but I am not going to completely open the flood gates so it will take me another whole month to repair the damage once I get home.
I will post my goals once I've decided on them.
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Post by Fitness_Fanatic on May 12, 2009 13:14:02 GMT -5
I feel you there... I plan on having some treats... But staying on the meal plan as much as possilbe... There will be many temptations...  |
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Post by Brian Ayers, CSCS on May 23, 2009 7:57:22 GMT -5
Alright we're on the way to get on the boat so its goal time. I've been thinking a lot about the balance between having a good time and going over board (no pun intended). Here's what I've come up with:
Alcohol consumption: Last year I was droppin frozen drinks left and right so this year
1) I will drink no more than 2 frozen drinks on any one day.
2) I will have at least 1 day where I don't drink any frozen drinks.
3) If I have a drink beyond my 2 frozen drink limit it will be hard liquor with a diet mixer.
Food - Last time I ate whatever whenever so this year:
I will eat at least 2 carb restricted meals each day.
At the buffet meals I will control my portion sizes by not going up for a second trip at any meal.
I will eat no more than 2 servings of sweets on any one day.
Exercise - This is one thing that wasn't a problem last time. There's a great gym on the boat and it wasn't difficult to get in there. Plus we do a lot of walking, swimming and other activity that I normaly wouldn't be doing.
1) I will workout in the gym 3 times while on the cruise for at least 1/2 hour.
I2) will spend at least 10 min stretching every day
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lost180
Fitness Enthusiast
Posts: 153
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Post by lost180 on Jul 18, 2009 8:04:51 GMT -5
Did you stick to this?  |
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Post by Brian Ayers, CSCS on Jul 29, 2009 7:02:01 GMT -5
I've been experimenting with finding the right balance between function and asthetics in my workouts. This all started after I went to a kettlebell/boot camp training workshop. After the workshop I started doing some of the higher intensity circuit style workouts so I could get comfortable enough with them to be able to teach them to clients. I had also been doing a more isolation dominant body building workout for a while and needed a change.
I felt a difference within the first week. Putting kettlebell exercises with some traditional body weight exercises in high intensity circuits really peaked my heart rate and helped bump my metabolism back up. I was also getting better core and stabilizer activity which helped aleviate some of the tightness and aching I was developing from too much heavy isolation work.
So now I am trying to find a balance between the isolation work that I need to maintain or increase my muscle size, and the functional work I need to keep the joints and core strong. Here are some of the circuits that one of the trainers I work with showed me. I've been doing these on my functional days:
6-8 kettlebell swings (each arm)
6-8 kb snatches (each arm)
10-12 Burpies
30sec of rope drills (Ropes Gone Wild, I know its a stupid name but I didn't come up with it)
I would then rest for about 45sec and repeat the group 3-4x then move onto another group:
This group John showed me as well. Its all med ball throws against a brick wall:
12 overhead throws
12 chest passes w/squats
10 side twist throws on each side
Another group I put together:
12 cable chops (each side)
10 burpie push ups
12 box jumps
More to come...
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lost180
Fitness Enthusiast
Posts: 153
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Post by lost180 on Jul 29, 2009 18:05:00 GMT -5
How do you know when your metabolism has bumped back up? You're losing weight?
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Post by Brian Ayers, CSCS on Jul 30, 2009 6:11:20 GMT -5
I do weigh myself daily, but that's more out of habit. I don't really consider my body weight to be too useful of a measurement until I'm really focused on cutting. Right now I'm in more of a building phase. There are several ways that I can tell my metabolism is responding well. One way is overall vascularity. Dispite what the scale says I can tell if I'm getting leaner by which veins are visible. I also go by pinching around my waist and arms to get a general idea, not very scientific  Another way that I can tell is how my body is processing foods. When I'm in a good metobolic place I can set my watch by when I get  , 3hrs almost to the minute from my last meal. If it is a slugish week or I'm a little dehydrated my body tends to process food slower as a result the frequency of my bowel movements also decreases, which is also a signal to me. TMI? U asked. Lastly is the hormonal response that let's me know that the training is in the right place. Without getting too personal, guys have a pretty good measuring stick to tell if their testosterone levels are up or down. |
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Post by Brian Ayers, CSCS on Jul 30, 2009 6:13:33 GMT -5
Oh yea, I also get much deeper more restful sleep when my body is running right.
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lost180
Fitness Enthusiast
Posts: 153
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Post by lost180 on Aug 2, 2009 8:06:26 GMT -5
I notice when I work out I feel like I'm all the time. I can't always tell if I just haven't had enough to drink, it's mental or I really am just . |
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, 3hrs almost to the minute from my last meal. If it is a slugish week or I'm a little dehydrated my body tends to process food slower as a result the frequency of my bowel movements also decreases, which is also a signal to me. TMI? U asked.