Ok, so this is the first attempt ever at an online log. I figure it will keep me a little more dedicated/focused, so it's worth a shot. I'll be posting here and BB.com. Here's a little bit of background: I was a college athlete (wrestler), and graduated college around 12% BF at about 215 lbs. 9 months later, I was diagnosed with Crohn's disease after losing a third of my blood in one night through intestinal bleeding. The Army doc's gave me Prednisone for about 8 wks and I ended up ballooning up to about 235-240 with at least 22% BF. That was about 4 yrs ago. I trained off and on since then but never did it steadily. I arrived in Iraq about 8 months ago, jumped on the scale and was at 250 At that point, I was at all time low. I had been battling depression ever since being diagnosed w/Crohn's; partly because of the terminal illness but mostly from the weight gain and change in body appearance. I wasn't happy in myself and my marriage was suffering b/c of it. When I got here, I became dedicated to turning my life around. I've been hitting the gym w/consistency and intensity that's been missing for a long time. Without really trying to "lose weight," I dropped to 225 while gaining strength the whole time. I've pretty much plateued out now, so my goal is to cut fat. Lift numbers don't really matter to me, i just want to look good in the mirror. I think I'm around the 15% mark and would like to get to around 10%. I want to see some abs dammit I'll try to post whatever I can, but if anyone sees something that is missing/valuable, please let me know and I'll post. Anyhow, I'll be starting my CL stack today. The rest I've been taking for the last two weeks. I'll post some pics as soon as I borrow someones digital camera. I'm interested in any feedback you guys have, especially on diet and training.
Daily Supplementation Schedule: I have enough of all for at least the next two months.
ON 100% Whey Chocolate Mint (10 AM, 4 PM-PreWO, 530-PostWO)
Muscle Milk - Before Bed
CL Green Bulge - 45 min PreWO
CL GlycerGrow - 1 scoop 45 min PreWO, 2 start WO, 1 PostWO
CL PurpleWraath - 15 min PreWO
Primaforce CEE - PostWO - Is this too much w/GB already in the stack??
ON Fish Oil - 2 caps 3xdaily w/meals
NOW Adam - after dinner - I'll be switching to Animal Pak after this to see what I like better. Heard good things about both, but I like the deep sleep I seem to get with Adam.
Scivation Sesamin - 2-3 times daily w/meals
Vasopro - Week one 12.5 mg twice daily, week two 25 mg twice daily, cycle off for two weeks and repeat
USPLabs C2 - 3 pills w/Vasopro twice daily for two weeks, 3 pills once daily for two weeks and repeat
USPlabs cAMPHIBOLIC - 2 pills before bed for two weeks, 2 pills in morning and before bed for two weeks and repeat
NOW Max CLA - 3 times a day before meals
Naturemade Triple Flex (glucosamine, chondritin & MSM) - 2 pills a day
Workout: I'm doing a variation of High Frequency Right now but I'm not sure how I feel about it yet. Started two weeks ago. I like the full body tightness all week from the workouts. I'll give it a bit and see if it's effective. The plan is 6-8 exercises per day in some rep range of 24 (2x12, 3x8, 6x4, etc). 3 days on, 1 off, 2 days on, 1 off.
23 May
Lift @ 4PM
Flat Bench Dumbell Press - 100 lb dumbellsx3x8
superset with
Standing Rear Delt Cable Fly - 30 lbx3x8
Leg Press - 540x3x8
superset with
Hammer Seated Calf Raise - 360x3x8
Tricep Pushdown - 140x3x8
superset with
Seated Preacher Curl - 85x3x8
Hammer seated 4 way neck - 55x2x10 each way
Cardio @ 11PM
3 miles outside @ 22 min 45 sec
24 May
Lifting - Abs either before or after cardio. Will update tomorrow.
Cardio - 45 min moderate intensity on elliptical
Current Measurements
Waist - 37
Neck - 17.5
Right Bicep flexed - 17
Forearm - 13
Right Quad - 25
Diet - Keep in mind that I can't control what is on the menu for the most part since the Army makes it, but I try to eat the best available. I usually drink between 1.5 - 2 gallons of water a day also.
23 May
Meal 1 @ 1000 - Protein Shake with 2 packs regular oatmeal
Meal 2 @ 1200 - Chicken Breast, black eyed peas, small portion spaghetti
Meal 3 @ 1500 - 2 pieces of turkey breast
Meal 4 @ 1600 - PreWO Shake with 2 packs oatmeal
Meal 5 @ 1730 - PostWO Shake -- Should I have oatmeal here too or instead of PreWO????
Meal 6 @ 1900 - Chicken, rice, and vegetable stir fry with hot garlic sauce
Meal 7 @ 2345 - Muscle Milk Shake
Overall Comments My lower back has been pretty sore lately. The Doc says I have arthritis in my lower back/hip that is assocated w/the Crohn's disease. Doesn't bother me much when lifting, but sometimes the cardio is a challenge especially if I'm running outside or on the treadmill. Elliptical isn't so bad though.
That's about it. Any feedback would be great. Thanks for reading.
Daily Supplementation Schedule: I have enough of all for at least the next two months.
ON 100% Whey Chocolate Mint (10 AM, 4 PM-PreWO, 530-PostWO)
Muscle Milk - Before Bed
CL Green Bulge - 45 min PreWO
CL GlycerGrow - 1 scoop 45 min PreWO, 2 start WO, 1 PostWO
CL PurpleWraath - 15 min PreWO
Primaforce CEE - PostWO - Is this too much w/GB already in the stack??
ON Fish Oil - 2 caps 3xdaily w/meals
NOW Adam - after dinner - I'll be switching to Animal Pak after this to see what I like better. Heard good things about both, but I like the deep sleep I seem to get with Adam.
Scivation Sesamin - 2-3 times daily w/meals
Vasopro - Week one 12.5 mg twice daily, week two 25 mg twice daily, cycle off for two weeks and repeat
USPLabs C2 - 3 pills w/Vasopro twice daily for two weeks, 3 pills once daily for two weeks and repeat
USPlabs cAMPHIBOLIC - 2 pills before bed for two weeks, 2 pills in morning and before bed for two weeks and repeat
NOW Max CLA - 3 times a day before meals
Naturemade Triple Flex (glucosamine, chondritin & MSM) - 2 pills a day
Workout: I'm doing a variation of High Frequency Right now but I'm not sure how I feel about it yet. Started two weeks ago. I like the full body tightness all week from the workouts. I'll give it a bit and see if it's effective. The plan is 6-8 exercises per day in some rep range of 24 (2x12, 3x8, 6x4, etc). 3 days on, 1 off, 2 days on, 1 off.
23 May
Lift @ 4PM
Flat Bench Dumbell Press - 100 lb dumbellsx3x8
superset with
Standing Rear Delt Cable Fly - 30 lbx3x8
Leg Press - 540x3x8
superset with
Hammer Seated Calf Raise - 360x3x8
Tricep Pushdown - 140x3x8
superset with
Seated Preacher Curl - 85x3x8
Hammer seated 4 way neck - 55x2x10 each way
Cardio @ 11PM
3 miles outside @ 22 min 45 sec
24 May
Lifting - Abs either before or after cardio. Will update tomorrow.
Cardio - 45 min moderate intensity on elliptical
Current Measurements
Waist - 37
Neck - 17.5
Right Bicep flexed - 17
Forearm - 13
Right Quad - 25
Diet - Keep in mind that I can't control what is on the menu for the most part since the Army makes it, but I try to eat the best available. I usually drink between 1.5 - 2 gallons of water a day also.
23 May
Meal 1 @ 1000 - Protein Shake with 2 packs regular oatmeal
Meal 2 @ 1200 - Chicken Breast, black eyed peas, small portion spaghetti
Meal 3 @ 1500 - 2 pieces of turkey breast
Meal 4 @ 1600 - PreWO Shake with 2 packs oatmeal
Meal 5 @ 1730 - PostWO Shake -- Should I have oatmeal here too or instead of PreWO????
Meal 6 @ 1900 - Chicken, rice, and vegetable stir fry with hot garlic sauce
Meal 7 @ 2345 - Muscle Milk Shake
Overall Comments My lower back has been pretty sore lately. The Doc says I have arthritis in my lower back/hip that is assocated w/the Crohn's disease. Doesn't bother me much when lifting, but sometimes the cardio is a challenge especially if I'm running outside or on the treadmill. Elliptical isn't so bad though.
That's about it. Any feedback would be great. Thanks for reading.
Comment