Spin It On

This is my current diet and workout plan for Phase I:

Gary’s First Phase Diet



½ hour before 3 nitric oxide tabs.

Meal 1
8 egg whites with one whole egg
½ cup oatmeal
Super Pack Vitamins
5 grms glutamine

Meal 2
2 scoops Muscle Provider (Beverly)
5 grms of Glutamine
5 grms Creatine

Meal 3
8 oz. Chicken Breast or Fish
2 cups salad greens or broccoli
One 4 oz. Sweet potato
1 Tbs Flax Oil with wine vinegar for dressing
½ hour before workout take 3 NO tabs

Meal 4
2 scoops Muscle Provider (Beverly)
5 grms Glutamine
5 grms Creatine

Meal 5
8 oz. Chicken breast or Turkey Breast
3 egg whites
One 4 oz. sweet potato
2 cups salad greens or broccoli
1 Tbs Flax oil with wine vinegar for dressing

Meal 6
2 scoops Protein Powder in water
5 grms of Glutamine

WORKOUTS:
Day 1: Chest/ Back/ Abs (3 sets of 10 for 8 weeks, then go with below)

1. Bench Press: 5 sets: 12,10,8,6
2. Incline DB Press: 5 sets 12,10,8,6
3. Decline (or Flat DB Flyes) 5 x 10 or Dips (elbows wide) 5 x failure
4. DB Pullover 4 x 12 reps
5. Chins 5 sets to failure (vary hand position)
or Lat Pulldowns 12,10,8,6
6. Seated Row (underhand) 12,10,8,8
7. DB Row 12,10,10,10
8. Superset: Hanging Leg Raises and Kneel and Pray 5 sets of 20.
9. Oblique Crunches 4 sets of 20 per side.

Day 2: Lower Back/ Quads/ Hamstrings/ Calves

1. Squats 15,15,12,12,10
2. Leg Press 15,15,12,12,10
3. Leg Extension 4 x 15
4. Hyperextension 4 x 12
5. Leg Curl 4 x 15
6. Stiff Leg Deads 4 x 12
7. Seated Calf Raise 20,20,15,15,10,10
8. Standing Calf Raise 5 x 15

Day 3: Rest

Day 4: Shoulders/Biceps/ Triceps

1. Alternated DB Press 12,10,8,6
2. DB Lateral Raise (seated) 4 x 12
3. Rear Delt (pec deck) 4 x 12
4. Upright Rows 12,10,8,6
5. Skull Crushers 12,10,8,6
6. Pushdowns 12,10,8,8
7. Bench Dips (weighted) 12,10,8,6
8. Straight Bar Curl 12,10,8, and 6 reps
9. DB Concentration Curl 12,12,10,10, and 8 reps
10. Preacher Curl 10,8,8, and 6 reps

Day 5: Rest

Day 6: Start the cycle over with day one

Rock Show

Ok ok ok..the purpose of a blog is to update it right?? Especially when things have taken a turn.

I've used this blog as a means of updating you on my workouts, my stresses, feelings, frustrations and so on. From now on, I hope to concentrate on my training and use this as a diary about prepping for the Northern Michigan Bodybuilding/Fitness/Figure Championships September 30, 2006.

Oh..who knows..some feelings and interjections may pop up! ;)

I have a trainer now who will see me through this strange and exciting endevor. I have a new workout plan and diet. When I say diet, I dont mean "diet" I mean d-i-e-t! My meals now consist of lower carbs, and tons of lean protein, plus some good fat. It's a wide deivation from my previous nutriton plan because it doesnt include things like rice, whole grains, pasta, skim milk, and other things that are healthy, but not good for prepping.

Yesterday I was supposed to do shoulders and arms..but I got to the gym late and only had time to punish my shoulders. This morning is arms and cardio.

Oh, and today I WILL GET TO THE GYM ON TIME!!

Silly Love Songs

Ok. My transformation journey has taken another turn. I had a fire under me earlier this year to do a bodybuilding competition. I kind of lost the fire when Cameron was born, but the fire is now back and brighter than ever. The competiton is offically called " The Natural Northern Michigan Bodybuilding Championship and Peggy Sue Crawford Fitness and Figure Classic" help in Saginaw, MI September 30th, 2006. I have just over nine months to get to at least 10% bodyfat. Seeing how Im currently at 31, I have a mountain to climb, but it's not impossible. I am determined to make it. I don't care at this point about winning, I just don't want to be booed off-stage!

I do have the organizer, Peggy Sue Crawford, in my corner. She's going to give me a traning program and a meal pan for the first 12 weeks and go from there...so here we go! Updates will of course be coming..

The last two days have been very sluggish, in fact yesterday I went to the emergency room because I was having sharp chest pain on my left side. Turns out the doctor thinks its a skelital (spelling) issue and not to worry.

Little Willow

To my dear friend...

I really thought I wasnt going to be able to deal with this for a couple of days. I was so, so sure there wasnt going to be any problems and I was confident I would be talking to her again very soon. I dont have a plan for what I want to write Im just letting my thoughts flow. I like you love Julie and I never really told her that. We all know we should tell the ones close to us how we feel about them before we cant but sometimes that gets pushed to the back of our minds. I know she knows but I should of told her. The last time we actually spoke on the phone was when my son was born in March. She was so happy for us. We had each others numbers and I should of called more. Ive known Julie for over two years. I remember when she ws so weak when she started her BFL journey she used rolled coins as dumbells, and she had to eat some of her meals through a feeding tube. I could always count on hearing from her every day, even on days when it was more or a struggle than others. She would even email me during a workout..which at that point I would jokingly tell her to get back to work and contact me when she's done. We were tremondous (spelling) friends even though we never met. I truly wish I could of gone to the last Tennessee BFL meeting in October, but God must of had a reason why I didnt go. I was looking thru some emails that I had saved thougout my jounrey that has inspired me..most of them were from Julie. This is one she sent me and told me to include in my challenge packet..I would like to share it with you:

Note your slip as well and how I KNOW you are going to overcome it here in the end. Be sure to mention how you have helped others, how you post encouragement to the Guestbook (for years!), how you changed your job, how you pre-empted diabetes, you got married...you have totally changed your life. I would never have carried through with BFL and eventually become a champion if not for you. In fact, many people include additional information in their packet. Here's something you may want to print and send with your packet...way before I was a champ.

Julie Whitt, Guestbook Post, 6/1/04 C3W9D58 I've received many e-mails from all of you that say I've inspired you and that makes me so happy. I'd like to talk about someone who inspires me...Gary Jacobs. The first day I logged on the Guestbook in September 2003, Gary wrote me to see if I needed any help or advice on my first challenge. He consistently checked on me every single day of that challenge. I doubt there was anyone on the planet any more proud of me than Gary was when I finished. A special memory of mine is Christmas Eve when Gary and I e-mailed back and forth, the equivalent of a chat, while I was doing my UBWO before all the holiday festivities began. I started challenge two in January and as usual, Gary was there with a daily dose of encouragement. When I was seriously injured and hospitalized in March, there was an e-mail from Gary that said, "I'll be praying for you." That was when I knew I had made a friend just as special as my friends here at home, even though we've never met. I was in despair after my injury, but Gary told me that he knew I would overcome this. And I did. Now here I am in the last weeks of challenge three, and guess who's still checking on me? You know, I couldn't quit BFL if I wanted to, because I know Gary would kick my @$$! And I would never let him down. Gary has trained for two marathons in the time I've known him and now he's going to enter a body-building competition. I've got tears in my eyes right now just thinking about all he's been through to get to this moment. He works, he goes to college, he's becoming a certified trainer, he's a husband and he wants to be a father. He is my mentor and I want to send kudos his way for the wonderful friend he is to me and so many others. God bless you, Gary. That's the kind of friendships that are made through BFL. Friends-for-LIFE.

I love you Julie. I will miss you.

Hi, Hi, Hi

I had a great workout and a great eating day. All in all it was a successful day, even though Wendy and I had a fight that nearly made me leave.

Nothing is more humiliating than having someone you care about laugh at your thoughs and feelings. People have done that to me my entire life, and she did it to me last night.

Trust me though, everything is OK now.

Ok, back to yesterday's workout:

BB SQUAT SUPPERSETTED WITH LEG PRESS (2 warm up sets, then sets of 10, 6, 4, 2) and I did a personal best of leg pressing 720 pounds!!!!

LEG EXTENSIONS SUPERED WITH LEG CURLS (3 sets of 8, lifting my max)

CARDIO ON BIKE FOR 20 MINUTES AT A LIGHT PACE (basically just to "detox" legs! LOL)

Tomorrow is chest and more cardio. See you then!!

Let 'Em In

I tried to link my bodyforlife-tracker profile on this post so let's see if it works.

Anyway, I havent posted in a while and I'm sorry about that. But good things have been happening! Did I inform you of my latest workout shcedule?

Monday:

legs, abs, 20 min light cardio

Tuesday:

chest, cardio, 30 min moderate cardio

Wednesday:

back, 12 minute guerilla cardio

Thursday:

arms, 45 min cardio at 80% max

Friday:

shoulders, interval training, 12 minute guerilla cardio

Saturday:

20 min cardio, abs

Sunday

rest

____________________

that workout is outlined in a Muscle Media mag from October 2001. It's pretty tough but I feel impowered! I really have to concentrate on my week long goal of getting to the gym on time because with the cardio these workouts take longer than an hour.

I also made out my meal plan for the entire week. Hopefully that keeps me on autopilot.

This upcoming week is going to be challenging, Wendy is going to make Chistmas cookies all week. So here comes a big temptation.

I will get my cardio in today. I didnt get it in yesterday becuase Wendy slept all day and guess who took care of Caermon? Yep, me..

Dont get me wrong, I love my son and we had a great time, but sometimes I think I do a better job of parenting..should I of said that?

Forget I did.

I feel pretty good about last week, I strung together a ton of clean days and I plan to do the same this week!!

I will blog tomorrow!

See ya!

Move Over Busker

I have given up on trying to kind a relitive Macca song for my posts! LOL "Move Over Busker" was one of my favorite tunes off the "Press To Play" album.

One of the things I have to correct immedialty is the time I get to the gym. Again today I had to shave some stuff off the workout in order to get to work on time. I can't be doing that all the time.

Today's workout:

BB CHEST PRESS
DB INCLINE PRESS
DB FLYS (all done with one warmup set, then a sets of 8, 6, 4, 2..the last set being near my max)

then 20 min at 75% max HR on the eliptical (should of been 30)

Good news?

I STARTED THIS CHALLENGE AT 312 POUNDS..I'M NOW AT 302!!! THREE POUNDS TO GO TO BREAK THE 300 POUND MARK!!!!!

I'm very happy about this!

Also, I had a very rewarding and positive dream last night. I remember it very vividly.

I think some friends and I were at a movie and we were getting food for the film. I got up to the counter and starting making comments about all of their super-sized portions. The girl behind the counter, who was probably in her late teens, told me she LOVED all of their food, especially the super-size bacon double cheesburger with sauce!

In this dream, by the way, I was how I picture my future self to look like. Trim, healthy, and tanned. I started to explain how unhealthy that stuff is. Of course, she and her friends laughed it off as though they were untouchable. But I was ready to really illustrate my point.

I saw a heavy set women at a table in the eating area enjoying her meal (I know it may not of been nice to do this) made an example of her. I pointed out to the girl that yes, you can probably get away with eating whatever you wanted-for now, but as you get older your metabolisim is going to slow down and health problems will cacth up with you. You may not see the danger now, but you will feel it later.

A look of realization came over her face as she sat down to collect her thoughts. Tears welled up in her eyes and she promised she would change her ways. In a moment that probably came straight out of a "Dr. Phil" episode, we embraced and I wished her good luck.

How's that for a positive feeling?