Today was a light day for me.  I got up and did my cardio (30 minute HIIT with 30 second intervals, high and low).  I then returned home and settled in with a book called Your Best Year Yet by Jinny S. Ditzler.  It is all about setting goals and the analysis that goes on before setting goals.  I am finding it to be an enjoyable read so far.

What I'm not so sure I'm liking (and tomorrow will confirm or deny this for me) is the increased calories.  While I definitely like the energy that comes along with it, I am starting to see (in the mirror) that I've grown in places.  Perhaps it is muscle and perhaps it is fat, that's what tomorrow's stats will help me figure out.  If there's a problem, I already have a plan in place to handle it.  If it isn't a problem, my calories are going up to 2800 next week (yikes!).

There isn't alot to discuss today.  My mind has been going in alot of different directions.  I also spent more time writing the eBook today and editing some of the prior chapters.  I'm starting to get a good feel for how I want the final product to look.  I also spent some time with Fireworks working on the layout for the website.  That was alot of fun.

Accountability Log:

Nutrition Log:

Workout Log:

Thoughts on Bulking:

I have been studying up on how to properly bulk.  The main thing I've learned is the need to eat alot of clean calories.  Everything else I've read like training with intensity, training to failure, etc. are things I already knew.  I'm starting to learn that there really is no big secret to this process.  It is about learning the right way to do it and then executing.  Execution is the key though.  Execution involves consistently applying the principles we all know about. 

Until tomorrow…GET BACK TO LIFTING!

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Today's workout was awesome and another “no mercy” type workout.  Lately I've been thinking through pre and post workout nutrition.  This leads me to today's article regarding hormonal influence on muscle building.

There are several hormones that have an effect on muscle building–either positive or negative.  Today we will discuss insulin, glucagon, IGF-1, cortisol, testosterone and growth hormone.  Each of these has some effect on muscle growth (or depletion).

Insulin

Insulin's role is to reduce blood sugar levels.  Insulin works both sides of the scale.  At times, insulin promotes the growth of muscle and at other times it promotes the storage of fat. 

When you eat carbs they are broken down into glucose.  This release of glucose causes your blood sugar levels to rise.  Insulin then comes into play, reducing your blood sugar levels back to normal.  This is done as insulin shuttles glucose to the muscles and the liver for storage.  However, once those storage areas are full, glucose is converted to fat and stored in your body in that way. 

There are 3 times during a given day that muscle and liver storage are depleted:  (1) upon waking up in the morning; (2) during your workout; and (3) after your workout.  These workouts can be cardio or weight workouts.  At these times your body takes full advantage of the anabolic advantages of alot of food in your system.

Glucagon

Glucagon has the opposite role of insulin.  It raises blood sugar levels when they are low.  If blood sugar levels are low, glucagon mobilizes stored glycogen from the liver and releases glucose for energy.  If blood sugar is extremely low, it breaks down muscle tissue for energy. 

IGF-1

IGF-1 causes increased protein synthesis.  It is only released from the liver at times when insulin and growth hormone levels are high.  Thus, when you have a particularly tough workout, growth hormone levels are elevated.  This is the ideal time to have a meal with protein and high carbs to promote an insulin release.  This will cause the relase of IGF-1. 

Cortisol

This is the opposite of testosterone.  Testosterone increases muscle growth and cortisol decreases muscle growth.  Cortisol is catabolic.  Cortisol needs to be limited.  You do this by reducing stress, making sure to take a multi-vitamin, and getting enough rest.

Testosterone

Its primary job is muscle growth.  This happens because testosterone directly stimulates protein synthesis.  By increasing your level of EFAs, you will also increase testosterone levels.  Some people believe that including EFAs in your post-workout shake will boost testosterone production. 

Growth Hormone (GH)

GH promotes muscle growth and fat loss.  High GH levels will avoid muscle loss.  You can increase GH levels by training using powerful lifts (squats, deadlifts, power cleans), taking naps, reduce your intake of fructose, eating 5 to 7 times a day, wearing warm clothing, getting a good night's sleep, eating low glycemic carbs.

Paying attention to the hormons in your body and how they effect muscle growth is a subject that will enable you to get the most out of your workouts.

Accountability Log:

Nutrition Log:

Workout Log:

Until tomorrow…GET BACK TO LIFTING!

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Today's workout for me had a theme–NO MERCY!  I was determined to put up huge (for me) numbers during the workout.  I honestly set out to blast away my previous personal bests.  What happened you may ask?  Read on.

I keep my workout logs in a notebook.  About 2 months ago I started a personal bests spreadsheet.  I use that sheet to determine my weights each workout.  This one was no different except I decided to be agressive.  All these extra calories have me acting all macho at the gym (no, I'm not taking risks, just pushing myself harder and harder). 

I stepped up to the platform to do my bent over barbell rows and looked over my personal bests sheet.  My previous personal best for this exercise was 170 pounds.  I began loading the bar.  I slid 45 pound plates on each side.  I then grabbed two 10 pound plates and slid one on each side.  The bar is now loaded with 155 pounds.  I slap another 10 pound plate on each side to bring the weight up to 175 pounds, 5 pounds higher than my previous personal best.  As I began to wrap my wrist straps around the bar I recall thinking “What the hell, add even more!” I immediately stopped and added 5 pound plates to either side for a grand total of 185 pounds. 

I felt excited.  I wrapped my wrist straps and tightened them down.  I lifted the weight off the supports and took two steps backwards on the platform.  I bent at the knees and bent over so my back was in the right position.  I began moving the barbell, completing 4 really good repetitions and had nothing left, so I racked the weight.   I then moved directly to the incline barbell bench press.  This time I loaded the bar with 170 pounds.  My last personal best was 165 pounds and two things came to mind at the time I was setting up the weight.  Last time I did this exercise I almost hurt my shoulder pretty badly and the time I did my personal best I had a very hard tim getting 165 pounds up.  I stuck with 170 and managed to complete a set.

I went back and forth and completed a total of 6 sets of both exercises.  My lat pull downs and barbell push presses were done in the same manner.  I showed no mercy and pushed the limits of the weight I could lift.  I got through all of it.

Now I plan to show no mercy on my nutrition. I've found that keeping it very simple is the way to go.  I find a meal plan that gets me to where I want to be and then I stick with it.  No mercy!  There's no need for variety, that's what my cheat meal is for.  I have a job to accomplish and that is burning fat.  Afterall, I have to live up to the name of the Fat Burning Machine.

Accountability Log:

Nutrition Log:

Workout Log:

I hit personal bests on each and every exercise today.  Today was “No Mercy” day and it shows in the results.  My attitude was that I was going to lift heavy and lift heavy I did.

I'm tired and it is time for bed.  Keep shredding hard!

Until tomorrow…GET BACK TO LIFTING!

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Today was an extra cold day in generally sunny Southern California.  Hence, I am wearing my Lion King sweatshirt.  This is a first for me.  I feel comfortable posing today in a sweatshirt because honestly, I have nothing to prove.  I am making progress and since I'm cold, I am posing for my picture in a way that I get to stay warm.  Besides, now you can focus on my incredible legs

I did fasted HIIT cardio this morning.  I went with an all out 1 minute interval follwed by a 2 minute rest.  I repeated this for 30 minutes (10 intervals) and I had a 5 minute warm up and cool down for a total of 40 minutes of HIIT today.

Work was extremely busy today.  I had alot of application testing to get done.  It was grueling and some of the problems were elusive.

As I drove home today I began to ask myself “Mike, how badly do you want this?”  At times it gets discouraging.  I wonder if I'm getting fast enough results.  I get impatient.  I worry that I'm missing something in the numbers.  However, I know that I want this badly. I want to get a ripped up body and look good naked (lol).  For me it is all about the nutrition and I know that.  I am working on conditioning my metabolism and it seems to be working.  I haven't gained weight and I'm not gaining fat. 

It takes patience to follow the path I've chosen.  It wasn't an easy decision.  I want to do what is right for the long term, not just the short term.  This is why I am on the path of reconditioning my metabolism.  It certainly isn't the fast path to take.  Again, this is about the long term and not the short term.  I am looking for lasting success, not overnight success.

Accountability Log:

Nutrition Log:

Workout Log:

Until tomorrow…GET BACK TO LIFTING!

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