Today was my first day using the Optimal Anabolics workout methodology.  In a nutshell, it involves working out the body in a certain specific order.  It involves very controlled form on the exercises.  I am supposed to do 2 seconds on the positive part of the motion and 4 seconds on the negative part of the motion, no locking out or stopping at either end of the motion.

Today's workout involved my shoulders.  I did the following workout (all supersets):

Front lateral raise (ss)
20×12; 25×10; 30×8
Arnold Press (ss)
45×12; 50×10; 55×8

Rear lateral raise (ss)
20×12; 25×10; 25×8
Side lateral raise (ss)

DB Shrug (ss)
65×12; 65×10; 65×8
BB Military Press (ss)
75×12; 85×10; 95×8

I wonder at times if I work my shoulders correctly (ie. with enough intensity) because I rarely “feel” them after a shoulder workout.  This time was no different.  Yes, during the workout I felt as though I was getting a great workout, but later in the day I didn't feel them.  I am going to focus on that intensity next week to see if I can push myself harder.

It is still strange taking in so much fat (albeit good fat).

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Well, I did some research today on the reasons behind Jeff Anderson's system asking me to intake 30 grams of good fat after a workout.  What I discovered was interesting.  Apparently, the claim is that the 30 grams of good fat will increase the testosterone output of my body, thereby increasing my ability to build lean body mass.

I then went on a search for Udo's Oil Blend in my area, but was unable to find it.  I ended up buying Flax Oil from Target and ordering Udo's from an online retailer.  I will use the Flax Oil until the Udo's arrives.  However, the flavor of the Flax Oil is really disgusting, so right now it is a huge sacrifice for me to use it.  Apparently Udo's tastes much better (so I've been told).

I spent today planning my weight workout for Monday (tomorrow).  It is going to be my frist day on the Optimal Anabolics system and I'm excited.  I will be working on my shoulders.

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As promised, here are my pictures on Day 12.

Right side view:

Back view:

Left side view:

Front view:

It is important to note that these pictures are taken 2 days prior to my start of the Optimum Anabolics program by the Muscle Nerd, Jeff Anderson. I've already started the nutritional aspects of that program (today) as described in my previous blog on the topic. I will be extremely interested in the results I will achieve in the coming weeks!

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I decided that I'm going to give Jeff Anderson's “Optimum Anabolics” a shot and to do so, I'm asked to take a week off.  I decided to go for it because I had a business trip to Las Vegas, so it would give me the perfect opportunity to take some time off the gym routine and rest my body.  In addition, I had a slight muscle injury (better now) and taking the time off just made sense.

At the same time, this week has helped me to understand how important exercise is in my life.  I have found it harder to take the time off than I did to actually get up each morning for the gym.  I start back again on Monday the 28th and I'm extremely excited.  I find myself counting the days until my 1 week rest period is over.

On Jeff's plan, I will be lifting 5 days a week.  After 3 weeks I will go through a protein depravation period where I can only take in 30 grams of protein daily.  The entire concept behind Optimum Anabolics is that your body quickly adapts to whatever you throw at it, so the program is designed to keep the body guessing at all times.  His workout plan focuses on supersets, with 1 minute rest between exercises and 2 minutes between supersets.  I'm excited to see the progress my body will make as I embark on this program.

I was skeptical at first, but then I posted to Tom Venuto's Inner Circle and received a response from Marc David (author of the Beginner's Guide to Bodybuilding).  He told me that Jeff's program is one of several he cycles through each year.  He says that the program worked extremely well for him.

What I find extremely disconcerting is that I've been on Tom Venuto's program as outlined in Burn the Fat, Feed the Muscle and that program recommends a macronutrient split of 50% carbohydrates, 30% protein and 20% fat.  Jeff has a step by step process he uses for determining your macronutrient needs.  His process is as follows:

Line 1 – 238 lbs (my current weight)
Line 2 – 238 x 11 = 2618 (maintenance calories)
Line 3 – 2618 x .35 (my metabolic rate) = 916 (calories burned by doing nothing)
Line 4 – 2618 + 916 = 3534 (total calories needed to maintain my weight as is)
Line 5 – 238 lbs. (my current weight again)
Line 6 – 22% (my current body fat percentage)
Line 7 – 238 x .78 = 186 lbs (my lean body mass)
Line 8 – 186 x 1.14 = 212 grams (total grams of protein daily)
Line 9 – 212 x 4 = 848 calories (number of calories due to protein intake)
Line 10 – 3534 – 848 = 2686 (remaining calories for fat and carbs)
Line 11 – 2686 / 2 = 1343 (total calories each for fat and carbs)
Line 12 – 1343 / 4 = 336 grams (carbohydrates), 1343 / 9 = 149 grams (fat)

The breakdown:

That is the breakdown during my “High Protein” phase of the nutritional plan.  After 3 weeks, I am supposed to enter a protein depravation stage.  We adjust a few things with the calories because I'm only allowed 30 grams of protein daily during this protein depravation stage.  The calculations are:

Line 19 – 3534 – 120 (calories for the 30 grams of protein) = 3414 (what's left for carbs and fat)
Line 20 – 3414 / 2 = 1707 (calories remaining for each of the carbs and fat)
Line 21 – 1707 / 4 = 427 grams (carbs), 1707 / 9 = 190 grams (fat)

That would make the breakdown for the protein depravation stage as follows:

 
I'm not bothered by the protein depravation, but the amount of fat being taken in seems high.  I'm told that it works, so I'm going to give it a try.  The measurements I take in the coming weeks are going to be very important for me to know if this is working or not.  This system is supposed to add muscle and burn fat.  That's what I want, so that's why I'm giving it a shot.

Keep your eyes on this blog for the results of that.

Pictures (I promise) are coming later today.  I am also going to do a better job of blogging daily.  Thanks for hanging in there with me.

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Day six of this process was pretty normal.  I'm not only carb-cycling, but I'm calorie cycling as well and day six was a higher calorie day for me as well as a higher carb day.  I know some of you are going to say “wow, on day six!?” but the reality is that I've been dropping my calories for months now.  I believe it is time for me to stick in a higher calorie day every 3 days from hereonout.

My weights and measures day is Tuesday and that's 2 more days away.  Let's see how I do this week.  I've worked very hard on my cardio and my eating habits.

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