Archive for the ‘Resources’ category

Tip of the Day: Feb 2

February 2, 2007

Today’s tip will focus on Serving Size.

How often do you measure out the right serving size for food?  Many times we’re to lazy to take a measuring cup out, or heck some of us my just say, “I’ll just guesstimate”.  This tip is for all your people who love to eat cerceral in the morning for breakfast.

Instead of pouring your favorite cereal(I’ll assumne it’s HEALTHY, ahem) in a bowl, pour it a regular coffee mug.  Cereals generally have a 1 cup serving size. You also won’t over pour the milk. It’s easy, simple and best yet, you’ll be able to drink the left over milk perfectly.

Enjoy your Tip

To Bulk or Not to Bulk, that is the question!!!

February 1, 2007

Bulking, what is bulking you may ask. Bulking is the process where, people attempt to put on weight, more specifically muscle. Often a common cycle in hard-gainers,(people who have a hard time putting on weight(i dont’ have that problem)). The idea is to try to pack on as much weight/muscle as possible ,then follow with a cutting cycling where you attempt to keep the new muscle and shed the added body fat. When bulking normally your calorie in take doubles. Your body can’t put on weight if it’s not in EXCESS of calories.

The thing about bulking, that gest me is the feeling of getting bigger, even if it is muscle, and as you’ve read above, it’s extrmemely hard and nearly impossible to clean bulk. Some fat will be added as well. I’ll just FEEL BIG again.. This would be the second time I attempt a BULK. The last one was a failure. I ended up adding 9.5 lbs of fat and gaining maybe like 4 lbs of muscle. As you can see from the picture, below, how BIG I got. Well atleast I think I figured my two biggest mistakes.
1. Adding to many calories too soon. I jumped from about 2700 to 3800-4300. The number was in compliance with many sites and mags,etc,, but what they fail to mention was that I needed to increase the calories slowly each week. So If I do Bulk, i’ll add generally 300 calories to my daily diet every other week.

2. Too many calories, in general.  Most formulas tell you to multiply your Body Weight by 18-20, and to get the amount of calories you need to bulk, but, after doing some research and combining several sources, I’ve discovered you should multiply  your Lean Body Mass, only, not your total body weight. I won’t make that mistake this time. THANKS BOD POD.

I wish the pictures below showed you more. I’m really good at hiding my weight.  I know it’s hard to see the 15 LBS.  I wish I had did shirtless shots. Anywho. I also worry about clothes fitting. Ughh.  With so many worries and concern, why even BULK right. Considering the other option woulld be to lose more body fat first, then gain muscle later. That’s just as harder if not harder, because once again fat will be added. Not to mention I can’t do cardio Like i want to now, since it’s cold(no more running outsdie).  This is why most body builders bulk during the winter and cut during the spring or summer.

My Nutrition will have to change, I’ll either have to add on to my serving size, or replace meals entirely. Here’s a copy of Last year’s Breakfast

Food

Fat

Carb

Protien

Cheese

5

0

5

Wheat
Eng. Muffin

2

27

5

Raisin Bran

3

90

11

Milk

0

12

8

Candian  Bacon

3

0

8

Egg Patty

4

1

4

                                    Fat: 17                         Carb 130                     Protien 41

Total
Cal. 747

It’s not as fun, eating this much food, as you would think. Half of the time, I wasn’t very hungry, but would ahve to stuff down 500-600 calories for a meal. I felt full all the time.. Bloated, that would also be from the creatine supplement I was taking. (Retains extra water in your cell)

I really need to plan this out better. I won’t eat the same way I did Last time.

 

 9e4c.jpg

Oct/NOV 2005 (Before I bulked)

 

n22202614_30577971_2162.jpg

APRIL 2006(Nearing the End of the Bulk)

 

n22219298_30827993_4895.jpg

July 2006(1.5 months of Cutting)

 

Not The Best VISUALS>. LOOK CLOSELY… VERY VERY CLOSELY

BOD POD

January 29, 2007

Well today was the day of truth.  I had my body fat testing today.  Before I get in to the results, I need to talk about the experience.  My university hasa new technology called the BODPOD (Bodpod.com). It’s the now considered the one of the most accurate method to measure BF%, out pacing the underwater submerging test.

The machine is ultra sensitive, so for men, the only thing you can wear are compression shorts, and ladies are allowed to wear bathing-suits, (1 or 2 pieces). You sit inside the little capsule (pod) and you have to be really still for about 45 sec.  It measures your Lean Body Mass, Fat Mass, and BMI. Then you have to do this breathing part, where you attempt to get all of the air out of your lungs. It wants the most accurate reading, and air is weight too. LOL. You sync your breathing in this tube, with the monitor, and then it tells your on lthe last exhale to puff, puff, puff, attempting to get all the air out.  The process is really quick and painless.  The only restrictions are, that you aren’t allowed to eat or drink 1-2 hours before the test and are not allowed to workout within 3 hours before the test. Unfortunately it cost 20 bucks a round, but it worth every-penny.  Trainers/specialist in the REC center, preformed skin-fold test on me and the girl figured my BF% to be 11%. I number I knew wasn’t true. Cause at 10%, I’d be seeing a nice defined six pack.(looks down at stomach…ummm NO). Here’s a picture.

bodpod1.jpg

They still preformed the other skin-fold test,  as well as the BIA fat test.  The skin-fold test, is where they pinch you in three locations to determine your BF%.  For men it’s the stomach, thigh and Chest. For women, I believe, it’s tricep, thigh, and stomach.  The BIA test, is were you hold this machine, like video game controller and it measure your BF% and generates a BMI. It works by measuring the conductivity through out your body, ie water, fat tissue, etc.

OH yeah results.  Well everything was positive. Since 3 months ago, I’ve gained 1 pound of weight (214.125), but I’ve reduced my BF% by 0.5%(LOL) from 17.5 to 17.0  I guess that’s pretty good considering I had to survived Thanksgiving and Christmas, with all the holiday dishes of DOOM. SO in summary, I’ve lost a little fat, and gained a little muscle.  Good way to start the week off.  The guy said once your enter ideal ,BF ranges, it’s hard to move and since I’m a PAR 7, it’s going to be harder for me to move, with out changing something drastic. I’m really motivated now, to do better and work a little harder

Summary Numbers

BMI 31.24       LBM 177.8   FM 36.4

Skinfold BF 18.7%

BIA BF 24.4%

BodPod 17.0%

Conquering the Big Bad Mean Gym

January 19, 2007

I know the gym can be an intimidating place. For some it’s the crowds, for others the machines and the lack of know-how, for some it’s being around muscleheads and thin bodies, and for other it’s what I call the comparison syndrome. Most people will tell you to suck it up and just go, but for those that know me, I’m not going to do that. I’ll explain how I overcame all three of these things and offer the best advice I can.

Let’s reverse the Order

#1. Machines/Weights and Lack of Know-How
When you finally get to the gym, most people freak out, because it all seems so overwhelming. Do I do free weights? machines? Do do I work that machine? You’ve got to start small or easy and work your way up. It’ll all come together.

Taken from The Story: Chapter 1
“I’ll be honest, when I first started in the Gym, I was scared and timid…. so I started where, and with something I felt comfortable with; Working my Legs, the area where most guys neglect, and I found my beginning.”

That’s exactly what you have todo. Find your nitch, or safe spot, your zone. Some people feel safe on the treadmill, others on the track, for me it was the bike. It was something I could do, something I already knew how to do. I could tune everything else out. Also don’t be afraid to ask someone for a little help, especially a trainer. That’s what they are paid to do. Asking could save you from wasted time and a possible injury. I promise, it may seem embarrassing to ask, but they spend more time laughing and talking about people doing exercises wrong more so than who needed help. Confidence will spread, there I still exercises that I “waited” years to try/evolved to.

2. Muscleheads and ThinBodies. Sure there are going to be people of all fitness levels in the gym. Some big some small, etc. Don’t let these people get next to you. Don’t sit back and say, I’ll never look like this, I’ll never be that thin, or that strong etc. You may be embarrassed to walk in front of them or say excuse me. Musclesheads can be scary. Some guys still intimidate me, physically. Just stand your ground.  They have the bodies we want for one reason(besides good genes) the one thing they share, is a goal,  a mission. That’s exactly what you need. First you need an over all goal. Fat Loss, Muscle Gain, Over all Fitness.. etc. Then you go in with a set of exercises that you think will help you accomplish your goal. Never enter the gym without a plan.

Soon after I graduated to the “Real” gym, I started giving myself upper body days and lower body days. Nothing to specific.–What I do, now is I keep a workout journal. I take it with me to the gym. I know what body parts, what exercises I’m doing on what days. How much weight I should use and such. You’d be surprise how much time you can save, and how more focused you are, when you plan.

3.Compasion Syndrome(CS) – When you finally get comfortable, being around those thing bodies and muscleheads from #2, CS kicks in, if it hadn’t already. First there’s the top level of CS. She’s thin, I’m big. Why is she even here? He’s huge, I’m tiny. etc. You’ve got to look past everyone else. They could be struggling with body image issues, just on another level. They could be former”heavy weights”, staying persistent. You never know, that’s why it’s best to ignore them. The 2nd level of CS comes from closer level of comparsion. I’m doing bicep curls with 20’s he’s doing bicep curls with 45’s. He’s makes me look weak.. Don’t sink. People have different goals when it comes to lifting weights. Some lift for strength, some life for size, some for endurance. Unless you’re paying close attention and counting his reps(which you SHOULD NOT BE), you don’t know how’s he training. If’s he’s only doing 5 reps and you’re doing 10 reps, you both are pretty even, even though it look like he’s doing more weight. We just talked about goals. If your focused on your goal, you’re be fine. It’ll feel good one day when you on the upper section of the rack, if that’s where you’re headed.

4. The Crowds..- Ok even this still freaks me out. I hate a crowded gym. I just can’t concentrate on what I’m doing, even with Ipod in hand. There’s not to much I can do, here, except advise you to find low times at the gym. Early morning, Lunch and Late Nights seems to be the best. 4:00pm-7pm seems to be the worst. I’m a Lunch time, kinda of person. If you can’t get there during any other time, just try your best. I’ll be working on a post, I called the “Crowded Gym Survival Guide”

Lastly, I understand that everyone’s lifestyle does not permit them to go to the gym, rather it be time restraints, family obligations or finicanial reasons.  I have not forgot about you. I don’t want to tell you to just by some home gym equipment and to walk.  Your post is coming, I promise.