Monday:
40g fat (350 calories)
200g carbs (800 calories)
150 g protein (600 calories)
1750 calories
PM Weightlifting 5x5 training
Tuesday:
50 g fat (450 cal)
150 g carbs (600 cal)
160 g protein (~650 cal)
1700 calories
30 min cardio upon waking up (after consuming ~5g protein to avoid protein consumption & water to help hydration)
30 min cardio in evening
Total calories burned from cardio ~700
Do you know what the problem with what I did today is?
I believe I did too much cardio and probably encountered protein metabolism which puts me at risk for muscle loss, resulting in a decrease in metabolism. From now on, on these caloric restrictions I plan to not do 2 sessions of cardio unless I plan on eating 2000+ calories worth of food.
Tuesday, August 25, 2009
Sunday, August 23, 2009
Fitness Goals
Although in the past 7 months I've made tremendous improvements in my fitness and physique, iit seems I've finally hit a plateau at around 150lbs (11-12% bodyfat) in this most recent cut. My caloric restrictions originally worked for me when I was around 158, but now with decreased metabolism, it seems as if I need to approach this matter with a new level of intensity before improvement can be seen.
I have never very much cared about the state of my ab visibility. However, as I have been cutting, it seems like I would like reveal a set of washboard abs.
What has always puzzled me is why some people have the genetics to have popping abs at around 10-11%, but I do not have a 6 pack at that 10-11% body fat percentage even with enough musculature. Unfortunately I am predisposed to pile fat around the lower abs (it is easy for me to lose fat in the neck/face area).
My current cardio workouts involve doing performance based short distance cardio (e.g. running 2 miles at 6-7 min mile pacing). While this was okay for my initial cut, I have not been able to generate the caloric deficiency to further progress past my current state.
I have devised a change of my workouts in order to push myself down to 8-9% bodyfat and attempt to maintain/increase the size of my abs.
______________________________
New Additions:
What I must do is ramp up the cardio.
1) Perform 20-30 minutes of cardio first thing in the morning (everyday) while my body is still depleted of glycogen (basically you just drink water and go run).
2) Increase the amount of ab workouts I do. (3x a week at a higher intensity and volume)
And change my nutrition. Instead of simply "restricting" my calories on a medium-carb diet.
I will attempt to change the amount of carbs off a 4 day cycle that I consume.
I have never very much cared about the state of my ab visibility. However, as I have been cutting, it seems like I would like reveal a set of washboard abs.
What has always puzzled me is why some people have the genetics to have popping abs at around 10-11%, but I do not have a 6 pack at that 10-11% body fat percentage even with enough musculature. Unfortunately I am predisposed to pile fat around the lower abs (it is easy for me to lose fat in the neck/face area).
My current cardio workouts involve doing performance based short distance cardio (e.g. running 2 miles at 6-7 min mile pacing). While this was okay for my initial cut, I have not been able to generate the caloric deficiency to further progress past my current state.
I have devised a change of my workouts in order to push myself down to 8-9% bodyfat and attempt to maintain/increase the size of my abs.
______________________________
New Additions:
What I must do is ramp up the cardio.
1) Perform 20-30 minutes of cardio first thing in the morning (everyday) while my body is still depleted of glycogen (basically you just drink water and go run).
2) Increase the amount of ab workouts I do. (3x a week at a higher intensity and volume)
And change my nutrition. Instead of simply "restricting" my calories on a medium-carb diet.
I will attempt to change the amount of carbs off a 4 day cycle that I consume.
Day 1:
- Moderate carb: 200 g (800 calories)
Moderate protein: 150g (600 calories)
Low fat on everyday: (400 calories or less)
~1800 calories
- Low carb: 100 g (400 calories)
High protein: 200 g (800 calories)
~1600 calories, this means basically oatmeal for breakfast, and some recovery carbs post-workout
- Low carb & High Protein, ~1600 calories
- High carb 250 g (1000 calories)
Moderate protein 150 g (600 calories)
~2000 calories
Tuesday, April 28, 2009
Summer Fall plans
So many things I want to do over summer and next year as I wil have soooo much more time.
LIST:
1. Practice Guitar !!! (Songs I want to finish learning: Overture 1928, Canon Rock)
It's been too long since I've last really seriously played guitar. Eventually next semeter I want to start either a band.
2. Practice Piano. (Piece: Liszt's Paraphrase De Rigoletto)
Liszt, one of my favourite composers and pianists happen to write a piece that paraphrased the themes to Rigoletto.
3. Body building (cut then bulk). Some of you know that this semester I've been body building. I made alot of progress but its been pretty stagnnt recently becauseI realized this quest for physique was taking over my life so i toned it down. Also I managed to catch 5 virus' and the hives all this semester :(
4. See a ROCK CONCERT! Last concert I saw was soo long ago, it was muse and after rewatching another one of their concerts I see just how good they sound live. So much energy in this song.
http://www.youtube.com/watch?v=99I7gpswhQ4
The one where I saw them was basically like this but at a smaller venue (wembley stadium is huge)
LIST:
1. Practice Guitar !!! (Songs I want to finish learning: Overture 1928, Canon Rock)
It's been too long since I've last really seriously played guitar. Eventually next semeter I want to start either a band.
2. Practice Piano. (Piece: Liszt's Paraphrase De Rigoletto)
Liszt, one of my favourite composers and pianists happen to write a piece that paraphrased the themes to Rigoletto.
3. Body building (cut then bulk). Some of you know that this semester I've been body building. I made alot of progress but its been pretty stagnnt recently becauseI realized this quest for physique was taking over my life so i toned it down. Also I managed to catch 5 virus' and the hives all this semester :(
4. See a ROCK CONCERT! Last concert I saw was soo long ago, it was muse and after rewatching another one of their concerts I see just how good they sound live. So much energy in this song.
http://www.youtube.com/watch?v=99I7gpswhQ4
The one where I saw them was basically like this but at a smaller venue (wembley stadium is huge)
Sunday, April 19, 2009
Feeling pretty restless recently. I can't pinpoint the exact reason for it.
Flipped through an interesting book written by an Orthopedic Surgeon called Nick Evans recently called Men's Body Sculpting, he also writes Body Building Anatomy. I like this book and recommend it to any body building enthusiasts, because this guy takes explains the physiology behind fitness and muscle gain rather than just tell you what to do w/o the reasoning.
However, this whole thing I found rather hilarious.
In the medical field, Orthopedic Surgeons have typically been labeled as "meatheads". It is a running joke that to get an Orthopedic Surgeon Residency you need to be able to bench press the same amount of weight as you score on the Step 1 (An exam you take while in medical school). Generally, it is expected that you score 240+ to land a residency, and that you need to be able to bench 240 lbs.
This following picture of the back cover of the book sums it up.
I mean, WHO DOES THAT? This author/orthopedic surgeon, Dr. Evans, puts a body building pose picture of himself as an author wearing SCRUBS AND A STETHOSCOPE!?!?
Perhaps someday as a doctor I will have that kind of physique. Still a long way to go though right now.
Imagine going to a doctor that looks like this. Might as well order custom scrubs that are sleeveless.
Flipped through an interesting book written by an Orthopedic Surgeon called Nick Evans recently called Men's Body Sculpting, he also writes Body Building Anatomy. I like this book and recommend it to any body building enthusiasts, because this guy takes explains the physiology behind fitness and muscle gain rather than just tell you what to do w/o the reasoning.
However, this whole thing I found rather hilarious.
In the medical field, Orthopedic Surgeons have typically been labeled as "meatheads". It is a running joke that to get an Orthopedic Surgeon Residency you need to be able to bench press the same amount of weight as you score on the Step 1 (An exam you take while in medical school). Generally, it is expected that you score 240+ to land a residency, and that you need to be able to bench 240 lbs.
This following picture of the back cover of the book sums it up.
I mean, WHO DOES THAT? This author/orthopedic surgeon, Dr. Evans, puts a body building pose picture of himself as an author wearing SCRUBS AND A STETHOSCOPE!?!?Perhaps someday as a doctor I will have that kind of physique. Still a long way to go though right now.
Imagine going to a doctor that looks like this. Might as well order custom scrubs that are sleeveless.
Monday, April 13, 2009
Wednesday, April 1, 2009
First
Switching to a more easily accessible blog because I almost never write in my other ones. My older blogs were usually just stream-of-conscious ramblings that I only wrote when in extreme situations, or these poorly written essays.
I'm starting to lose memory of things very fast, so this blog is written mostly for me. I dont' have good memory of anything anymore, almost no memories from HS, middle school, or elementary school. I can picture things but no events. So i'm going to write about events that cause me to feel a certain feeling so that in the future I might be able to recall that event.
So I received today what I at first thought was a sick April Fools joke from my mother. She told me "after a long hard 2 days of sickness, our cat, Carmel has died". Dismissing it at first as simply an April fools joke, I later realized that my mother probably doesn't even know what an April Fool's joke is. Then as the truth dawned on me, I tightened up in my body. I felt like I did not really spend as much time as I wanted to with Carmel before he died. However, it is 30 minutes now since I last received the news. I am at peace completely.
I'm starting to lose memory of things very fast, so this blog is written mostly for me. I dont' have good memory of anything anymore, almost no memories from HS, middle school, or elementary school. I can picture things but no events. So i'm going to write about events that cause me to feel a certain feeling so that in the future I might be able to recall that event.
So I received today what I at first thought was a sick April Fools joke from my mother. She told me "after a long hard 2 days of sickness, our cat, Carmel has died". Dismissing it at first as simply an April fools joke, I later realized that my mother probably doesn't even know what an April Fool's joke is. Then as the truth dawned on me, I tightened up in my body. I felt like I did not really spend as much time as I wanted to with Carmel before he died. However, it is 30 minutes now since I last received the news. I am at peace completely.