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M3:D12 The Stats are In

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The stats are in.  I have been upping my calories and I did, in fact, gain some scale weight and some fat, but I also increased LBM, so I'm pretty happy with the results.  I am getting my body prepared for a clean bulk and this is encouraging.

M3 Stats
Date Weight BF% LBM Fat Lbs
25-May-08 209 14.20% 179.322 29.678
1-Jun-08        
8-Jun-08        
15-Jun-08        
22-Jun-08        
29-Jun-08        
6-Jul-08        
13-Jul-08        
20-Jul-08        
27-Jul-08        
3-Aug-08        
10-Aug-08        
17-Aug-08        
24-Aug-08        
M3 Total 2 0.40% 0.88 1.12

If, during my clean bulk, I can maintain these types of numbers (and honestly, I would want more LBM gains, but about the same BF% gains), I would see my LBM go up 7 pounds and my body fat percentage increase 3.2% (back to 17.4%).  That would mean I'd start my next cut at 17.4% body fat, but with 186 pounds of muscle.  I am looking forward to the bulk!

Until later…GET BACK TO LIFTING!

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M3:D12 Stability

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Burning Commentary:

Today was a body weight training day.  The idea behind my current 4 week workout system is to work the stabilizers so that when  I start to go extra heavy in an effort to gain mass I will have a good stabilizer system in place.  Being the thinker that I am, I started to think about the approach mentioned above and it led me to some interesting thoughts about transformation.

You have to be motivated, that part is obvious.  Focus is also essential.  However, stability is yet another factor that goes into it all.  As I mentioned in M311 Going for it there are people who bounce from one idea to another in an effort to chase success after their transformation.  Stability approaches this very issue.

You need to remain stable in your approach.  Things don't change overnight.  It took a long time to get out of shape and it will likely take a long time to get back into shape.  Yes, we all hear of these fabulous transformations that happen very quickly, but I think there are several stories here that are not told. 

How long before embarking on the “miraculous” 12 week transformation had these people been trying to achieve that level of physique transformation?  For example, if I were to suddenly declare that I've entered a 12 week physique transformation contest and just nail everything and come out with a completely shredded physique 12 weeks from now and won the contest, what would my before and after picture be telling people?  I think it would tell them that all they need to do is focus for 12 weeks and they could get to where I am.  However, the reality is that I've spent almost a year learning what works and doesn't work for me.  I've learned by making mistakes.  I've learned by having small successes.  I think I could accomplish a major change in 12 weeks time (and I plan to), but is it realistic to present it as a 12 week only physique transformation?  I don't think so.  This is one of the things I admire about Adam (Adam: RTP Blog 2), he admits that he has tried at this before and failed.  He doesn't make it sound like he just worked hard for 12 weeks and had an instant transformation.

The bottomline in my commentary above is that you need stability before you embark on such a transformation.  My good friend, Mike Groom (Mike: Aussie Body Builder) has admitted that he feels he spent too much time jumping around and not enough time sticking to his plan.  He learned from those mistakes and has been making tremendous progress.  He now has the stability it takes to get the job done. 

Haven't you ever wondered these things when viewing these amazing transformations? 

Burning Accountability Log:

Week Begins 5/18/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift Lift N/A Lift N/A LIFT
Cardio * AM N/A N/A AM N/A AM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 264 oz 240 oz 240 oz 240 oz 240 oz 264 oz 240 oz
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3400 3400 3000 2400 2700 3400 3800
Cals 3255 3319 2971 2410 2610 3315 3745
Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 20/60/20 40/40/20 40/40/20
Target Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 20/60/20 40/40/20 40/40/20
Total Completed 15 15 15 15 15 15 15
Total Possible 15 15 15 15 15 15 15
Mission 2 Total Complete 15 30 45 60 75 90 105
Mission 2 Total Possible 15 30 45 60 75 90 105
* = Counts towards total
Success!
Failed
Not Counted!

Burning Workout Log:

This was another body weight circuit.  These are really cardio and weight workout all wrapped up into one workout because the resistance is good and the cardio effect is incredible.  I completed 3 circuits and was completely out of gas at the end of that workout.


This is my current workout routine. For more information, click the image above.


This is my current abdominal training routine. For more information, click the image above.

Burning Thought for the Day:

Take time to understand your body and listen to the things it is telling you.

Burning Question of the Day:

What are your thoughts on all the 12 week transformation stories we see on the internet?  Comment this blog to answer the question.

 
 

Mission 1, Day 12: Does anyone else care?

Until tomorrow…GET BACK TO LIFTING!

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M3:D11 Going for it

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Chances are that at some point you have wondered what to do next.  You contemplate various approaches and try to figure out what is going to work for you.  Maybe you bounce from one idea to another because you “just don't see the results”?  Have you paralyzed yourself with the fear of failure?  Read on.

The Bouncer:

This is the person who changes their approach almost as often as they change their clothing.  They read something new on the internet and they are off to try it out.  A few days later they read something else, decide the first thing “isn't working” and give the next thing a try.  This vicious cycle never seems to end.  The Bouncer jumps from approach to approach and they never make any real progress because they are not giving anything a chance to work.

We are a society that expects instant gratification.  Hard work is alien to us.  When we start to eat right we expect the fat to just fall off our bodies.  None of this happens.

You have to go for it.  You need to submerge yourself in an approach and let it work for you. Nothing happens without some effort, so go for it!

The Fear of Failure:

This person is so afraid to fail that they do nothing at all to progress forward.  Set some goals.  Decide that changes will be made.  Start going for it because when you do, you will see there is nothing to be afraid of.

Success comes in baby steps.  You are not going to get anywhere if you don't ever start the journey.  Get going! 

Conclusion:

You have what it takes to succeed at this transformation stuff.  You just have to dig in and do it.  Go for it!  Get the job started and the rest will come easy.

Accountability Log:

Week Begins 5/18/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift Lift N/A Lift N/A LIFT
Cardio * AM N/A N/A AM N/A AM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 264 oz 240 oz 240 oz 240 oz 240 oz 264 oz  
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3400 3400 3000 2400 2700 3400 3800
Cals 3255 3319 2971 2410 2610 3315  
Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 20/60/20 40/40/20  
Target Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 20/60/20 40/40/20 40/40/20
Total Completed 15 15 15 15 15 15  
Total Possible 15 15 15 15 15 15  
Mission 2 Total Complete 15 30 45 60 75 90  
Mission 2 Total Possible 15 30 45 60 75 90  
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

Today was another PACE cardio session, but this time on the elipptical trainer.  24 minutes of very high intensity training.  I felt great and I listened to a few smaller podcasts of radio shows I enjoy while going at it.

Thought for the Day:

Sometimes something seems improbable but it is really the best approach.  Keep an open mind and go for it.

Question of the Day:

What holds you back the most?  Comment this entry to answer the question.

 

Mission 1, Day 11: More HIITs

Until tomorrow…GET BACK TO LIFTING!

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The Friday Fat Burning Machine Tip: Choosing a Gym – 10 Things to Watch Out For by Vince Del Monte

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This is a new feature for the blog. I will be posting an article every Friday with tips from the experts.

Choosing A Gym – 10 Things To Look Out For
By Vince DelMonte
Now that you've made the commitment to starting a workout program, the next step is choosing a gym that you will feel comfortable going to on a regular basis. If it isn't, chances are you aren't going to stick with any type of regular plan and will eventually just stop going altogether. By being sure your gym is a good fit for you, you help take yourself one step further to realizing your health and fitness goals.

Keep in mind that if a traditional gym isn’t for you, you can definitely set up a home gym where you can get complete workouts all in the privacy of where you live. There are a number of home gym systems out there that include all the equipment you need to perform all the key lifts that should be included in any workout program.

1. Location

Who really wants to spend twice as long driving to and from their gym as it takes them to do their workout? After a long day of work you are not going to want to spend a good hour fighting traffic, another hour working out, and then another half an hour driving home. Think about either choosing a gym that is located close to your house or else on the drive to or from work. This is a great option since if you have to pass by it every day, you’ll be reminded of the fact that you should be working out if you choose to skip it.

2. Membership Cost

Gym memberships can really vary in costs so it’s a good idea to shop around before making that final commitment. Also consider how long you are signing the contract for as this can vary too. Many gyms like to rope you in for years and if you aren’t quite sure it’s going to be a long-term arrangement, you’re better off finding something that is more short-term.

Additionally, if you can wait until around late summer or New Year to sign up, you will find that often many gyms will have special promotions going on at this time.

3. Membership Demographic

Another factor to consider is the membership demographic that goes to the gym. Some women will prefer going to an all-ladies gym as it increases their comfort factor. For others, a mixed gym is the perfect solution because half of the reason they go there is to socialize and perhaps even find a date.

Whatever your needs, make sure you enquire about this and take it into consideration.

4. Additional Benefits

You will want to ask if the gym offers any additional services or benefits along with your basic membership and if there is a fee for these. Such examples would be daycare services, physiotherapy, massage therapy, nutritional counselling, and fitness testing.

5. Operating Hours

Always be sure to check the hours of operation of the gym. If you are an early morning exerciser you will want to be sure they are able to cater to this preference. Additionally ask about their holiday policies. Many people enjoy working out on the holidays because it is a relaxed day for them when they can really get in a good workout. If you are looking forward to this and then go and find out the gym is closed, you are going to be more than disappointed. Similarly there are some people who prefer working out late at night so you need to be sure that if this is the case you will be able to do that.

6. Personal Training Services

Having some good, qualified personal trainers on hand is critical to helping you realize your full fitness potential. Even if you are fine with your program right now, consider that in a year down the road you might be plateauing and in need of a ‘check-up’ so to speak on your current regime.

Having the option available of knowledge staff cannot be stressed enough. Unfortunately many gyms hire almost anyone who has a basic interest in fitness, so be sure to enquire about the actual certifications these trainers hold.

7. Group Fitness Classes

Be sure to ask about all the various group fitness classes that are offered at the gym you are considering. Often, when boredom kicks in on your workout plan, this is just the thing to get you going again.

These days there are currently thousands of different fitness class styles available, so there is sure to be something that suites your interest.

When checking up on this, again inquire if there are any additional fees associated with it so you are prepared for when you go to sign up.

8. Cleanliness

One very important factor you want to look for is the cleanliness of the gym. You do not want to be working out on equipment that is not clean as gyms are a place where germs can be in high concentration. Also make sure they have towels and spray bottles in various places around the gym to clean up after workouts, and have a look at the bathrooms and change rooms to make sure they are up to your standards.

9. Type/Quality Of Equipment

Looking at the type and quality of the equipment offered in the gym is another thing you must factor in. If you prefer free weights, make sure there is a large number of dumbbells present because during rush hours, these could be hard to come by.

Likewise, if you prefer doing your weight training on guided machines, you’ll want to be sure they have enough variety that you can work all the necessary muscles on your body. If you find yourself doing a lot of cardio training as part of your workouts you will want to be sure there are ample machines available.

Nothing is more frustrating than getting to the gym after work to find out that there is not a single machine in sight available for you to use. Ask if they offer a sign-up list where you can write your name and time down to reserve a machine. This is a great solution that many gyms have now come up with to make sure their members can get their workouts in.

10. Cancellation Policy

Finally take a look at the gym's cancellation policy. If you sign up for a 3 year membership and then end up moving after a year due to work, are you going to be partially refunded? It will be a bad situation if they offer no refund or transfer membership.

Some gyms are good about this and some are not so you will have to weigh the likelihood of your cancelling among other things that are discussed above when making your decision.

So, be sure you are considering all of these essential factors when choosing gym. Overlooking just one could lead you to being less than happy with your workout facility and this could end up being the reason why you do not stick with your program.

———————————-
About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at http://www.VinceDelMonteFitness.com

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before.  

© 2006-2008, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.

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M3:D10 Wow

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Today I had a great upper body workout.  I love the intensity that is added by the 21's and 1-1/2's that I am asked to do.  I wind up feeling those in my muscles for days afterwards.  Much longer than I would if I did my reps the normal way.

I got a call two days ago from Carlos and my Quad Blaster is on its way to me.  I will pose with it for a picture when it arrives and later, after I figure out how to use it, I will video myself using it.  I may video my next set of deadlifts on Monday and post those for you all to see.  It can be sheer agony!

Today was a “wow” day because so many different revealations came to mind.  After viewing the awesome “reveal” by Mike Groom (Mike: Aussie Bodybuilder) I realized that maybe I need to work a little harder at things.  If you haven't seen his reveal, go check it out.  He has made some truly impressive progress.  I honestly believe alot of it has to do with his hard work on the nutritional front and even more so to do with his heavy lifting.  I am with him on both issues.  Perhaps I've turned the corner, but only time will tell.

I am really looking forward to the coming week.  It is interesting how the mind works.  Yet another revealation came to me.  I have to go to Seattle for a day (yes…just there and back in one day) and I was able to pick any day this coming week.  I picked Wednesday because it is a cardio only day.  Can you believe that I would pick my travel day based upon my workout schedule?  I can't go on Monday (holiday) or Tuesday (workout day) or Thursday (workout day) and I don't want to go on Friday, so that left me with Wednesday.

The final revealation is that I am in total control.  I am my own personal trainer 24 hours a day.  The progress I make is completely up to me.  I am with Mike Groom (Mike: Aussie Bodybuilder) when he says he isn't going to get obssessive about this transformation stuff.  I am with him because I think the only way to make it last is to not get obssessive.  If you get obssessive you are stuck with that way of life forever if you are going to maintain the changes you make.  However, if you do things with moderation and take the slow and steady path, you will be able to maintain the gains you make.  Some may disagree, but I honestly believe this is the right path to be on.  Yes, sometimes you want to be that person with the completely amazing transformation under your belt, but there are stats that show most of those people gain back every single pound they lose and then some.  I am not interested in becoming one of those statistics.  Slow and steady will win the race for me.

On a sidenote, I ordered Muscle Revolution by Chad Waterbury today.

Accountability Log:

Week Begins 5/18/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift Lift N/A Lift N/A LIFT
Cardio * AM N/A N/A AM N/A AM AM
Abs * N/A FYA FYA N/A FYA FYA N/A
Water * 264 oz 240 oz 240 oz 240 oz 240 oz    
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3400 3400 3000 2400 2700 3400 3800
Cals 3255 3319 2971 2410 2610    
Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 20/60/20    
Target Ratios (C/P/F) 30/50/20 30/50/20 20/60/20 10/70/20 20/60/20 40/40/20 40/40/20
Total Completed 15 15 15 15 15    
Total Possible 15 15 15 15 15    
Mission 2 Total Complete 15 30 45 60 75    
Mission 2 Total Possible 15 30 45 60 75    
* = Counts towards total
Success!
Failed
Not Counted!

Workout Log:

My upper body workout is extremely intense these days.  There are alot of special techniques being thrown in to stimulate the muscles while working the stabilizers.  I am really looking forward to the 25 week muscle building portion of this system.  It is so much fun to do the workouts and they keep me involved the entire time.


This is my current workout routine. For more information, click the image above.

Want to learn about the basics of bodybuilding?  Click the image below.

Thought for the Day:

Agree or disagree, keeping an open mind is the key to your future success.

Question of the Day:

Slow and steady or obssessive?  Comment this post with your answer.

 
 

Mission 1, Day 10: HIIT me!

Until tomorrow…GET BACK TO LIFTING!

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