"On The Road Again"

[SD_Adonis]

Well, yesterday, when I was doing cardio at the ARC (Aztec Recreation Center), I was approached by a talent scout for a local modeling agency.  I have an appointment to do some test shots this Sunday morning, and this little event has motivated to get back on the horse again--but harder than ever.

I have been off my diet for a couple of weeks, with some extra-clean days, and some grimy-dirty days diet wise.  So, I thought I should document my re-energized efforts.

Anyways, post whatever responses you have. I know that GetBig has its productive criticizers and its detractors, so I will weed through the response and take whatever I can from it.

My beginning stats are:

white male
22 years-old
6' 1 1/2''
~195 in the morning
a shade over 16% bodyfat (tested on one of those hand-held devices)
over 7 years training
former fat-ass

Today:
Meal 1: 8:30 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
3/4 c steel cut oats
multi
5 g creatine
large cup coffee

Meal 2: 11:30 AM
grilled chicken breast
1/4 c almonds

Meal 3: 2:30 PM
grilled chicken breast
1/2 c brown rice
24 oz diet Rockstar

Meal 4: 6:00
grilled chicken breast
1/4 c almonds

Meal 5: 10:00
steamed brocolli
1c lowfat cottage cheese
1 1/2 large cup coffee

[SD_Adonis]

large cup coffee

Meal 1: 8:30 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi

Meal 2: 11:30
1/2 grilled chicken breast
1/2 c brown rice

Meal 3: 3:30
1/2 grilled chicken breast
1/2 c brown rice
24 oz diet Rockstar


Meal 4: 7:30
scp whey

Trained: Quads/Hams/Cardio

1.  squats
45x15
135x12
185x12
205x12
225x12

2.  leg press
180x12
270x12
360x12

3.  leg ext.
5platesx12
6platesx12
7platesx12

4.  walking DB lunges
30x2x20 paces

5.  lying leg curls
2platesx12
4platesx12
5platesx12
6platesx12

6.  pullthroughs
110x12
130x12
150x12

StairMill: 2.5min.l3/20min.l5/2.5min.l3

strectching

Meal 5: 9:45
1/4 c dextrose
5 g creatine
scp whey

Meal 6: 11:15
chicken breast w/1 tbsp sweet chili sauce
3/4 c white rice

[WOOO]

uh huh... large cup of coffee at 10pm?? 

[SD_Adonis]

Yes, sir.

I figured someone would comment on that.

I have a high tolerance for caffeine--something I want to try and curb this summer--so I can still sleep about an hour after a cup o' Joe.

I have let my finals, work, band practice and appointments affect my sleep time too much. So for about another week, I am going to keep the high caffeine intake.  I do recognize that I am making a conscious decision to depend on it.

[WOOO]

this one time at band camp   

[SD_Adonis]

this one time at band camp   

Funny, but wrong type of music.

[WOOO]

anyway, that kind of caffeine tollerance can't be good... if you are not getting REM sleep then you cannot build maximum muscle.  good luck kicking the habit

[SD_Adonis]

Meal 1: 7:00 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi
large cup coffee

Meal 2: 10:30
1/2 grilled chicken breast
1/4 c almonds

Meal 3: 1:30
1/2 grilled chicken breast
1/2 c brown rice

24 oz diet Rockstar

Meal 4: 4:30
PureProtein smores bar
1/4 c almonds

Meal 5: 8:15
2 c lowfat cottage cheese
brocolli
tbsp Udo's oil
2 tbsp ANPB

[SD_Adonis]

Meal 1: 6:15 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi
large cup coffee

Meal 2: 9:15
1/2 plain, grilled chicken breast
1/2 c brown rice

Later today: CHEST/ABS/CARDIO.

Right now: TE 362 paper and log--booooo!

Meal 2: 12:15
1/2 plain, grilled chicken breast
1/2 c brown rice
1/4 c almonds

24 oz diet Rockstar

Meal 3: 3:15
scp whey
1/4 c almonds

Trained: 6:00
Chest/Abs

1. 15% incline bench press
45x10
95x12
135x10
185x8
205x6
225x4

2. 15% decline bench press
135x8
185x8
205x7+1 lightly spotted rep

3. dips
bwx10
bwx10
bwx8

4. cable crossovers
50x10
50x10
50x10

5. low-incline V-crunches
bwx20
bwx20
bwx15

6. ball crunches
bwx15
bwx15
bwx15
-These were hard for some reason!

7. high-cable crunches
2platesx20
2platesx20
2platesx20

Stairmaster bike: 30 min. @level 3, ~110 rpm

strecthing

Meal 4:
7:30
1/4 c dextrose
5 g creatine
8:00
scp whey

Meal 5: 9:00
chicken breast w/tbsp sweet chili sauce
3/4 c white rice

Meal 6: 11:15
2 c lowfat cottage cheese
2 tbsp ANPB
heart of Romaine salad

[SD_Adonis]

Meal 1: 7:00 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi
large cup coffee

Meal 2: 10:30 AM
grilled chicken breast
1/2 c brown rice

24 oz diet Rockstar

Meal 3: 2:30 PM
grilled chicken breast
1/2 c brown rice

Meal 4: 5:15
scp whey

Trained: 5:45
Back/Cardio

1.  snatch-grip platform deadlifts
45x10
135x10
185x10
225x10
275x10 (mixed-grip)

2.  wide-grip pull-ups w/straps
bwx6
bwx6
bwx6

3.  BB rows
135x8
185x8
205x8

4.  standing one-arm DB rows
70x10
80x10
95x10

5.  close-grip pulldowns
110x12
130x12
150x10

Cardio: Stairmill-30min.@level5 w/2.5 min. intervals of every other step

Meal 5:
7:15
1/4 c dextrose
10 g creatine
7:30
scp whey

Meal 6: 9:00
grilled chicken breast
3/4 c white rice w/tbsp sweet chili sauce

Meal 7: 10:30
salad w/tbps olive oil
~9 oz shrimp
~2 tbsp ANPB

[SD_Adonis]

anyway, that kind of caffeine tollerance can't be good... if you are not getting REM sleep then you cannot build maximum muscle.  good luck kicking the habit

On this page (http://www.sleepdisorderchannel.net/stages/), I found this definition of REM sleep:

"Stage 5, REM
REM sleep is distinguishable from NREM sleep by changes in physiological states, including its characteristic rapid eye movements. However, polysomnograms show wave patterns in REM to be similar to Stage 1 sleep. In normal sleep (in people without disorders of sleep-wake patterns or REM behavior disorder), heart rate and respiration speed up and become erratic, while the face, fingers, and legs may twitch. Intense dreaming occurs during REM sleep as a result of heightened cerebral activity, but paralysis occurs simultaneously in the major voluntary muscle groups, including the submental muscles (muscles of the chin and neck). Because REM is a mixture of encephalic (brain) states of excitement and muscular immobility, it is sometimes called paradoxical sleep. It is generally thought that REM-associated muscle paralysis is meant to keep the body from acting out the dreams that occur during this intensely cerebral stage. The first period of REM typically lasts 10 minutes, with each recurring REM stage lengthening, and the final one lasting an hour."

At times, I do dream quite vividly at night, so I do believe that I achieve the REM stage.

Do you agree? 

I definately don't want to miss out on something that could aid my physique-building endeavours.

[SD_Adonis]

Meal 1: 6:00
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi
10 g creatine
large cup coffee

Meal 2: 9:30
grilled chicken breast
1/2 c brown rice

24 oz diet Rockstar

Meal 3: 2:00
grilled chicken breast
1/2 c brown rice

Meal 4: 5:00
scp whey
1/4 c almonds

Meal 5: CHEAT MEAL!
7:45
3 small sandwichs of low-carb whole wheat bread, colbey jack cheese and all-natural mayo
microwave popcorn w/butter
9:00
Coldstone Gotta Have It size sweet cream ice cream w/graham cracker crust & brownie

[SD_Adonis]

large cup coffee

Meal 1: 7:30
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi
5 g creatine

Meal 2: 10:30
grilled chicken breast
1/2 c brown rice

24 oz diet Rockstar

Meal 3: 1:45
grilled chicken breast
1/2 c brown rice

Meal 4: 4:30
2 scp whey

DELTS/CALVES/CARDIO TONIGHT!

Trained: 6:15
1.  Hammer Strength behind-neck press
barsx15
50x15
70x15
90x15
110x15
140x8+2 alternate reps

2.  incline lateral raises
15x15
17.5x12
20x10

3.  incline bent-over raises
15x15
17.5x12
20x12

4.  DB press
40x15
50x10
60x6

5.  upright rows w/straps
60x15
70x12
90x10

6.  calf raises
140x20
140x20
140x20

7.  seated calf raises
50x20
50x20
50x15

8.  horizontal toe presses
5platesx20
5platesx20
5platesx20

cardio: StairMill, 30 min. @level 5 w/2.5 min. every other step intervals

Meal 5:
7:45
1/4 c dextrose
5 g creatine
8:00
2 scp whey

Meal 6: 9:15
shrimp
3/4 c white rice
tbsp sweet chili sauce

[SD_Adonis]

Meal 1: 6:15 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi
5 g creatine
large cup coffee

STAT 119 FINAL!

Meal 2: 9:45 AM
grilled chicken breast
1/2 c brown rice

Meal 3: 12:45 PM
grilled chicken breast
1/2 c brown rice
24 oz diet Rockstar

Meal 4: 3:45 PM
2 scp whey

venti coffee

ARMS/CARDIO TONIGHT!

Trained: 6:15 PM
1.  rope pushdowns
30x12
40x12
50x12
60x12
70x12

2.  close-grip decline bench press
135x8
185x8
205x8

3.  overhead DB ext.
35x12
45x12
55x12

4.  pushdowns
70x12
80x12
90x12

5.  incline DB curls
20x12
30x10
35x8

6.  BB curls
50x8
60x8
70x6

7.  EZ-bar preacher curls
35x12
55x12
65x8

8.  Flex hammer curls
20x12
22.5x12
30x8

cardio: bike 30 min. @level 5 ~115 rpm

Meal 5:
8:15
1/4 c dextrose
5 g creatine
8:30
2 scp whey

Meal 6: 9:30
chicken breast
3/4 c white rice
~tbsp sweet chili sauce

[SD_Adonis]

large cup coffee

Meal 1: 9:15 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
6 Eggo whole wheat waffles
1 c steel cut oats
multi
5 g creatine

Meal 2: 1:30 PM
grilled chicken breast
1 c brown rice

16 oz diet Rockstar (starting to lower my dependence/tolerance!)

TONIGHT, QUADS/HAMS/CARDIO!

Meal 3: 4:30 PM
grilled chicken breast
1 c brown rice

Meal 4: 6:30 PM
ABB Mass Recovery shake

Trained: 7:30
1.  squats
45x15
135x12
185x12
205x12
225x12

2.  leg press
180x15
270x15
360x15

3.  hack squats
90x12
110x12
130x12

4.  leg ext.
5platesx12
6platesx12
7platesx12

5.  seated leg curls
70x12
90x12
110x12

6.  lying leg curls
5platesx12
6platesx12
7platesx12

7.  pullthroughs
110x12
130x12
150x12

cardio: StairMill, 30 min. @level 5, w/2.5 min. intervals

Meal 5:
8:15 PM
1/2 c dextrose
5 g creatine
8:30 PM
2 scp whey

Meal 6: 9:30
grilled chicken breast
1 c white rice
tbsp honey

[SD_Adonis]

Meal 1: 9:00 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
1/2 c steel cut oats
multi
1/4 c dextrose
5 g creatine
large cup coffee

Meal 2: 12:00 PM
grilled chicken breast
1/2 c brown rice

Meal 3: 4:00 PM
grilled chicken breast
1/2 c brown rice
16 oz diet Rockstar

Meal 4: ate between 7:30-9:30 Mother's Birthday Cheat Meal
2 baskets of stoneground tortilla chips w/homemade salsa
carne asade plate w/fish taco, rice & beans
fish burrito plate w/rice % beans
Coldstone's Gotta Have It size Sweet Cream dessert w/2 Kit Kat bars

[SD_Adonis]

Meal 1: 6:30 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
3/4 c steel cut oats
multi
1/4 c dextrose
5 g creatine
large cup coffee

Meal 2: 10:30 AM
grilled chicken breast
1/2 c brown rice

20 oz coffee

Meal 3: 2:30 PM
grilled chicken breast
1/2 c brown rice

Trained: CHEST/BICEPS/CARDIO 5:30 PM
1.  low-incline DB press
35x15
45x12
55x10
65x8
75x8 
85x6 

2.  flat DB press
55x12
65x10
75x7

3.  dips
bwx10
bwx10
bwx10
-After re-watching Lee Preist's video, I do these now with my legs straight.  It makes a world of difference for me because I can balance so much better.

4.  pec-deck
80x15
90x15
100x15

5.  BB curls
30x15
40x12
55x10
65x8

6.  DB preacher curls
20x12
25x10
30x8

7.  one-arm cable concentration curls
3platesx12
4platesx12
5platesx12

8.  reverse preacher curls
30x15
30x15
30x15

cardio: Stairmaster bike for 30 min. @level 5 with 2.5 min. intervals

-This workout session was awesome!  I was so full Monday night that I had a hard time fallin asleep, so I had a feeling I would be energized on Tuesday.

Meal 4:
7:15
1/4 c dextrose
5 g creatine
7:30
2 scp whey

Meal 5: 8:30
Rice King three item combo with teriyaki chicken & white rice

Meal 6: 10:30
salad w/tbsp Udo's oil
1 c lowfat cottage cheese

[SD_Adonis]

Meal 1: 6:30 AM
10 egg whites mixed with 2 yolks sauteed in tbsp grape seed oil
3/4 c steel cut oats
multi
1/4 c dextrose
5 g creatine
large cup coffee

20 oz coffee (Writing last paper for the semester!)

[SD_Adonis]

Meal 1: 9:00 AM
10 egg whites mixed with 4 yolks sauteed in tbsp grape seed oil
1 c steel cut oats
2 fish oils
multi
1/4 c dextrose
5 g creatine
large cup coffee

Meal 2: 12:00 AM
grilled chicken breast
1 c brown rice

grande coffee

Meal 3: 3:00 PM
2 scp whey

Trained: BACK/CALVES/ABS

1.  deadlifts w/mixed grip
135x10
225x5
275x5
315x5
-I trained @World Gym in Pacific Beach today.  I wanted to go heavy on deads since I can use chalk there and the gym has a deadlift prop, but I felf "something" in my lower left back more and more as I went heavier, so I called it @315.

2.  pull-ups w/straps
bwx8
bwx8
bwx8
-These felt great.

3.  wide-grip BB rows
135x12
155x12
175x12

4.  T-bar rows
45x12
70x12
90x12

5.  neutral/bent grip pulldowns
100x12
120x12
140x12

6.  Smith behind-back shrugs
90x12
90x12
90x12

7.  calf raises
150x20
180x20
210x20
240x15

8.  seated calf raises
45x20
55x20
65x20
75x15

9.  cable crunches
4platesx20
5platesx20
6platesx20
7platesx10

Meal 4:
6:00
1/4 c dextrose
5 g creatine
6:15
2 scp whey

Meal 5: 7:45
chicken breast
1 c white rice

Meal 6: 10:45
1 c lowfat cottage cheese
bag popcorn

[SD_Adonis]

Meal 1: 11:45 AM
10 egg whites mixed with 4 yolks sauteed in tbsp grape seed oil
1 c steel cut oats
2 fish oils
multi
1/4 c dextrose
5 g creatine
large cup coffee

Meal 2: 2:45 PM
grilled chicken breast
1 c brown rice

tall cafe americano (2 shots espresso w/water)

Meal 3: 5:45
2 scp whey

Trained: DELTS

1.  military press
45x12
65x12
85x12
105x12
115x10

2.  seated lateral raises
10x12
15x12
20x12

3.  seated bent-over raises
15x12
17.5x12
20x12

4.  free-motion shoulder press
30x12
50x12
70x7/50x7/30x7

Meal 4:
8:15
1/4 c dextrose
5 g creatine
8:30
2 scp whey

Meal 5: 9:30
chicken breast
1 1/2 c white rice

Meal 6: 11:45
1 c lowfat cottage cheese
bag popcorn

[SD_Adonis]

This weekend, I ate a lot of good food and trained ARMS/CARDIO on Saturday.

This week, I am going to start hitting it harder with my summer program.

Today:

large cup coffee

cardio: treadmill for 30 min. @4 mph/3% incline

1: 8:30 AM
10 egg whites w/2 egg yolks sauteed in tbsp grape seed oil
1 c steel cut oatmeal
1/4 c dextrose
5 g creatine
2 fish oils
multi

large cup coffee

2: 12:00
chicken breast
3/4 c brown rice

tall cafe americano

3: 2:45
chicken breast
3/4 c brown rice

Trained: CHEST/ABS/CARDIO
1.  incline bench press
45x10
95x12
135x10
185x8
205x6

2.  decline bench press
135x10
185x10
205x8

3.  flat Hammer Stength press
90x12
140x10
160x8

4.  cable crossovers
40x15
45x12
50x10

5.  hanging leg raises
bwx15
bwx15
bwx10

6.  cable crunches
5platesx20
7platesx20
9platesx10

7.  side crunches
bwx20
bwx20
bwx20

cardio: bike 30 min. level 5 ~115 rpm

4:
7:15
1/4 c dextrose
5 g creatine
7:30
2 scp whey

5: 8:45
1/2 lb 90% ground meat
1 c white rice

[SD_Adonis]

Yesterday.

1: 8:30
10 egg whites w/2 yolks sauteed in tbsp grape seed oil
3/4 c steel cut oatmeal
1/4 c dextrose
5 g creatine
2 fish oils
multi
large cup coffee

2: 11:30
grilled chicken breast
1/2 c brown rice

3: 2:30
grilled chicken breast
1/2 c brown rice

Trained: BACK/CALVES/CARDIO

1.  chin-ups
bwx8
bwx8
bwx8
-I should have used straps.

2.  wide-grip BB rows
135x12
155x12
185x12 PR 

3.  Ronnie T-bar rows
90x12
115x12
125x12

4.  neutral-grip seated rows
100x12
120x12
140x12

5.  wide-grip pulldowns
80x12 (too light)
100x12
120x12

6.  calf raises
80x20
100x20
120x15
140x15

7.  seated calf raises
70x20
90x20
110x15
130x15

cardio: bike 30 min. @level 5 ~115 rpm

4:
7:15
1/4 c dextrose
5 g creatine
7:30
2 scp whey

5: 9:00
1/2 lb 90% ground meat
3/4 c white rice
1 c blueberries

[SD_Adonis]

1: 6:30
10 egg whites w/2 yolks sauteed in tbsp grape seed oil
3/4 c steel cut oatmeal
1/4 c dextrose
5 g creatine
cup coffee

2: 9:30
grilled chicken breast
1/2 c brown rice

3: 12:30
grilled chicken breast
1/2 c brown rice

4: 3:30
2 scp whey

Trained: DELTS/ABS/CARDIO 6:00

1.  behind-neck press (tall bench)
45x15
65x12
85x12
105x12
115x12
125x10

2. DB military press (tall bench)
40x12
50x10
55x8

3.  lateral raises
10x12
10x12
10x12

4.  reverse pec-deck
60x12
80x12
100x12

5.  short BB front raises
30x12
40x12
40x12

6.  hanging oblique raises
bwx20
bwx20

7.  ball crunches
bwx15
bwx15

cardio: bike

5:
7:30
1/4 c dextrose
5 g creatine
7:45
2 scp whey

6:
1/2 lb 85% ground beef
3/4 c white rice
1 c blueberries

[SD_Adonis]

1: 7:30
10 egg whites w/2 yolks sauteed in tbsp grape seed oil
3/4 c steel cut oatmeal
1/4 c dextrose
5 g creatine
2 fish oils
multi
cup coffee

2: 10:30
grilled chicken breast
1/2 c brown rice

3: 1:30
grilled chicken breast
1/2 c brown rice

4: 4:00
2 scp whey

5: CHEAT MEAL/CARB-UP MEAL 8:00
8 oz whole wheat pasta
8 oz tomato sauce
3 tbsp parmesan cheese
1/4 c dextrose
5 g creatine
1/3 container Dreyer's low-carb ice cream

[SD_Adonis]

1: 7:30
10 egg whites w/2 yolks sauteed in tbsp grape seed oil
3/4 c steel cut oatmeal
1/4 c dextrose
5 g creatine
2 fish oils
multi
cup coffee

2: 10:30
grilled chicken breast
1/2 c brown rice

3: 1:30
grilled chicken breast
1/2 c brown rice

4: 4:15
2 scp whey

Trained: ARMS/CARDIO

1.  close-grip rack pin-presses
45x15
95x10
135x10
185x6
225x6
245x6

2.  incline skullcrushers
45x12
65x12
75x12

3.  rope pushdowns
30x12
30x12
45x6/30x6
-I didn't realize that my training partner didn't change the weight back--30 sure seemed heavy!

4.  BB curls
25x15
45x6
75x6
95x6

5.  incline DB curls
20x12
25x12
30x12

6.  EZ-bar preacher curls
30x12
45x12
60x12

7.  reverse BB curls
30x15
30x15
30x15

cardio: bike 30 min.

5: 7:30
1/4 c dextrose
5 g creatine
2 scp whey

6: 8:30
3/4 lb ground meat
3/4 c white rice

7: 10:30
can tuna
bag popcorn