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10-13-2009, 10:01 AM #1
Mike and Paula's Journal of Life, Love and Ever-Changing Goals
I thought I would bring my journal up here to be with BigDaddyD's.
I started on keto a week ago Monday and it has kicked in pretty well now.
I am 212 on the nose this morning according to my home scale...I am down 11 now since my trip to Mexico in mid August.
My plan right now is to do the following in order to claim both trophy's at the Rx Muscle Arnold competition:
Keep the same training split and do 16-20 sets per session in 4 different exercises...I never do the same exact things 2 weeks in a row:
M-legs
T-chest
W-back
Th-shoulders
F-arms
Note, I do not do any ab or calf work...the good Lord gave me calves so I concentrate on the stuff he did not give me.
Cardio after training, starting at 60 minutes per day. Will do cardio only on weekends both days. Target heart rate of 125-130 for now.
Diet is going well, typical day is:
Preworkout at 6 am: 2-3 eggs and 1 cup of egg whites, scrambled..with hot sauce
Postworkout: 2 scoops of whey and 1.5 tbsp of peanut butter
Meal 3: tuna or chicken, 2 cups of green veggies, almonds or peanut butter depending on what I have around
Meal 4: same as 2
Meal 5: chicken or steak, veggies
Meal 6: same as 2.
taking the following supplements, most at doctor's orders to help with my heart disease risk:
fish oil: 2 capsules 3x a day
vitamin c: 2g a day
CoQ10: 100mg 2x a day
Gluco/MSM: 2 a day
Multivitamin: 1 a day
ZMA: 3 a day
niacin: 500mg 2x a day, slow release
Green tea extract: 1 3x a day
No fat burners for now, but I have some on hand if need them
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10-13-2009, 10:05 AM #2
Today was chest day
Feet on bench, hands on upside down bosu ball pushups: 25 30 30 30 22
Incline bb press: 6/175 4/175 5/165 5/165 4/165
Incline flys: 9/55 8/55 8/55 7/55 6/55
EZ bar pullovers: 10/85 9/85 9/85
60 minutes on bike, 124 bpm average heart rate.
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10-13-2009, 10:12 AM #3
I will be keeping a close eye on this one
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10-13-2009, 10:15 AM #4
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10-13-2009, 10:20 AM #5
Gman...kill them all...win that f*ckin challenge...JUST DO IT!
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10-13-2009, 10:20 AM #6
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10-13-2009, 10:21 AM #7
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10-13-2009, 10:55 AM #8
i took a few pics last night, but my cell phone does sepia tone shit so these suck as far as quality goes...2 of them I sucked my gut in real hard, the 3rd one, let it almost hang free...lol
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10-13-2009, 10:59 AM #9
Good stuff man. I will have my thread up here tonight.
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10-13-2009, 11:00 AM #10
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10-13-2009, 11:08 AM #11
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10-13-2009, 11:09 AM #12
thanks, T.
I am 20% there, WILL be at 4-5% in March...
This has got my blood boiling and I am not going to fail.
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10-13-2009, 11:18 AM #13
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10-13-2009, 11:21 AM #14
clean eating, no cheat meals for a long while and cardio cardio cardio
did i mention cardio?
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10-13-2009, 11:55 AM #15
Mike, dude, you're going to need to do some cardio
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