Jump to content

Kurt's journey to the stage 2010


kurtjs
 Share

Recommended Posts

I think it’s about time I start a little journal/blog/log. I just had my last exam of the semester yesterday and I woke up this morning and feel very . . . NICE! It’s nice not to have to run to the books and read. I’m going to start using the little bit of down time I have now to keep a little log. Once the semester starts up again I won’t be able to update as much, but we’ll see what we can do.

 

I’ll try and post nutrition and workout stuff. I get a lot out of reading other people’s logs and I hope people will get something out of this.

 

Today’s tentative meals:

(12/21/07)

 

1.

NOW fermented soy protein powder

OATS

FLAX SEEDS

GOJI BERRIES

 

2.

PEANUT BUTTER (PB)

EZEKIEL BREAD

ORANGE

 

3.

TOFU (nasoya lite firm)

SWEET POTATO

BROCCOLI

WALNUTS

 

4.

TOFU (nasoya lite firm)

SWEET POTATO

BROCCOLI

WALNUTS

 

5.

TEMPEH (soy boy)

EZEKIEL BREAD

BROCCOLI

 

6.

GEMMA PROTEIN

PEANUT BUTTER (PB)

EZEKIEL BREAD

BROCCOLI

 

7.

VEGA

 

 

http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs

 

FAT: 87g

CARBS: 272g

FIBER: 74g

PROTEIN: 179g

 

(on fitday they subtract fiber cals from the total. I don't like this so I just add it up myself from the totals above, thus the difference in cals seen on fitday versus this total)

 

CALORIES: 2587cals

 

(fitday cals: 2476)

Link to comment
Share on other sites

  • Replies 100
  • Created
  • Last Reply

Top Posters In This Topic

12/21/07

 

Workout between meals #4 and #5

 

CARDIO!!

One of the most intense bike rides I've ever had!!

 

51 mins. of hell on the lifefitness upright bike

(+5 min cooldown = 56 min total)

 

Resistance level = 13

Program = random

Distance = 17.32 miles

Cals burned = 630

Goal while riding = always keep RPM over 80

 

my glutes are actually stiff this morning from this ride

Link to comment
Share on other sites

Today’s tentative meals:

(12/22/07)

 

1.

GEMMA PROTEIN

OATS

FLAX SEEDS

GRAPEFRUIT

 

2.

NOW fermented soy protein powder

EZEKIEL BREAD

ORANGE

 

3.

TOFU (nasoya lite firm)

SWEET POTATO

MUSHROOMS

GUACAMOLE

 

4.

TOFU (nasoya lite firm)

SWEET POTATO

MUSHROOMS

GUACAMOLE

 

5.

TEMPEH (soy boy)

OATS

MUSHROOMS

 

6.

VEGA

MUSHROOMS

 

7.

GEMMA PROTEIN

PEANUT BUTTER (PB)

 

 

 

http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs

 

FAT: 78g

CARBS: 279g

FIBER: 70g

PROTEIN: 181g

 

(on fitday they subtract fiber cals from the total. I don't like this so I just add it up myself from the totals above, thus the difference in cals seen on fitday versus this total)

 

CALORIES: 2542cals

 

(fitday cals: 2445)

 

WORKOUT:

UPPER BODY STRENGTH/POWER WORKOUT

Link to comment
Share on other sites

Back from the workout and thought I would update:

 

UPPER-BODY STRENGTH/POWER WORKOUT:

 

FLAT BENCH

couple warm up sets

125 x 5

130 x 5

135 x 5

 

INCLINE DB PRESS

50 x 6

50 x 5

 

SEATED CABLE ROWS

140 x 5

140 x 5

140 x 5

 

WIDE GRIP PULL-US

BW x 8

BW x 8

 

SEATED DB MILITARY PRESS

45 x 5

45 x 5

45 x 5

 

REVERSE PEC-DEC

70 x 10

90 x 10

100 x 8-10

 

DECLINE CLOSE GRIP BENCH PRESS

115 x 5

120 x 5

125 x 5

 

PINWHEEL DB HAMMER CURLS

30 x 6

35 x 6

35 x 6

 

This is the first time I'm trying a split like this. I just finished up a 16 week program and I'm trying to fool around over this winter break and then start a 12 week powerlifting program once the semester starts up again (Jan 22). I tried a lot of exercises that either (a) I haven't done in a while or (b) that I've never done, thus the pyramiding in weight. Next week when this day comes I'll try and either start at the highest weight I hit today or go a bit above, well see how I feel when the time comes. Overall today, I felt great. I went early so the gym was busy but there was a guy benching next to me who offered to spot me, which was very nice. Must be the X-mas spirit. Time to eat.

Link to comment
Share on other sites

Today’s meals:

(12/23/07)

 

1.

GEMMA PROTEIN

OATS

FLAX SEEDS

GRAPEFRUIT

 

2.

NOW fermented soy protein powder

EZEKIEL CINNAMON RAISIN BREAD

GOJI BERRIES

 

3.

TOFU (nasoya lite firm)

BROWN BASMATI RICE

MUSHROOMS

WALNUTS

CARROTS

 

4.

TOFU (nasoya lite firm)

BROWN BASMATI RICE

GREEN BEANS

WALNUTS

CARROTS

 

5.

TEMPEH (soy boy)

BROWN BASMATI RICE

GREEN BEANS

 

 

6.

VEGA

GREEN BEANS

 

7.

GEMMA PROTEIN

PEANUT BUTTER (PB)

 

 

 

http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs

 

FAT: 79g

CARBS: 291g

FIBER: 70g

PROTEIN: 182g

CALORIES: 2603cals

(fitday cals: 2469)

Link to comment
Share on other sites

LOWER-BODY STRENGTH/POWER WORKOUT:

(12/23/07)

 

SQUAT (ATG)

couple warm up sets

135 x 5

135 x 5

155 x 5

155 X 5

155 X 5

 

LEG EXTENSION

110 x 10

110 x 10

 

HACK SQUAT

140 (+ SLED) x 3

140 (+ SLED) x 5

140 (+ SLED) X 5

 

LYING LEG CURL

100 x 8

100 x 8

 

STIFF LEGGED DEADS W/ DBs

70's x 5

80's x 5

100's x 5

100's x 5

100's x 5

 

ABDUCCTOR

7 x 8

7 x 8 SUPERSET THESE TWO EXERCISES

7 x 8

 

SEATED CALF RAISES

125 x 8

125 x 8

125 x 8

 

This was a good workout. I'm really trying to work on my squat form. I used to go much heavier but wasn't even beaking 90 degrees. I'm now getting a FULL ROM and I really feel it in the legs. Just have to get that weight up. Same with the dumbell deadlifts. I had a great ROM today. I touched my feet on every rep. The abducctor work is thrown in there because I was noticing a couple weeks ago on my heavy leg pressing that my knees were starting to go in ("knock knee" = not good). Have to get that glute medius stronger.

[/u]

Link to comment
Share on other sites

(12/24/07)

 

1.

GEMMA PROTEIN

OATS

FLAX SEEDS

GRAPEFRUIT

 

2.

NOW fermented soy protein powder

OATS

GOJI BERRIES

 

3.

GEMMA PROTEIN

BROWN BASMATI RICE

GREEN BEANS

AVOCADO

 

4.

GEMMA PROTEIN

BROWN BASMATI RICE

GREEN BEANS

AVOCADO

 

5.

VEGA SMOOTHIE

OATS

GREEN BEANS

 

 

6.

VEGA

MIXED GREENS

(W/ SALT FREE SPIKE AND BRAGG'S APPLE CIDER VINEGAR)

 

http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs

 

FAT: 71g

CARBS: 284g

FIBER: 83g

PROTEIN: 167g

CALORIES: 2443cals

(fitday cals: 2314)

Link to comment
Share on other sites

12/24/07

 

Workout between meals #1 and #2

 

ABS

 

vert. bench leg raises

25 x 4 SUPERSET THESE TWO

 

weird machine crunch

25 x 4

 

hammer strength oblique machine (each side)

90 x 12

110 x 12

110 x 15

 

CARDIO!!

(trying to cut back on cardio . . . need to get big)

 

31 mins. on the lifefitness recumbant bike

(+5 min cooldown = 36 min total)

 

Resistance level = 13

Program = random

Distance = 10.17 miles

Cals burned = 360

Goal while riding = always keep RPM over 75

 

the recumbant bike is tougher than the upright!! I wanted to keep the RPM over 80 but it just wasn't happening.

Link to comment
Share on other sites

Don't worry, the holidays haven't put me off track. The diet hasn't been as clean as I would like, but hell, it's the holidays and I need the damn calories.

 

Workouts:

12/25/07 (X-MAS workout)

GOLD'S GYM NEW HAVEN (different gym that I normally train at w/ a bud)

 

UPPER BODY #1 HYPERTROPHY

 

INCLINE BAR BENCH PRESS

 

FLAT DB FLYS

 

WEIGHTED DIPS

 

SEATED BARBELL MILITARY PRESS

 

STANDING SIDE DB LATERALS

 

DECLINE SKULL CRUSHERS

 

ONE ARM OVERHEAD TRI EXTENSION DB

 

LEG PRESS CALF RAISES

 

STANDING CALF RAISES

 

*ALL EXERCISES WERE DONE WITH ONE WARM-UP SET (ABOUT 15 REPS) AND THEN THREE WORKING SETS PYRAMIDING UP THE WEIGHT WITH REPS BEING, 10-12, 8-10, 6-8

 

12/26/07

 

UPPER BODY #2 HYPERTROPHY

 

DEADLIFTS

225 X 8

225 X 8

225 X 10

 

PRONE INCLINE TWO ARM DB ROWS

40'S X 10

40'S X 10

40'S X 10

 

CLOSE GRIP PULLDOWN

120 X 6

120 X 6

120 X 6

 

HAMMER STRENGTH HIGH ROW

70 EA. SIDE X 10

70 X 10

70 X 10

 

SEATED DB SHRUGS (MUCH TOUGHER SEATED VS. STANDING)

60 X 10

60 X 12

60 X 12

 

STANDING BEHIND THE BACK SMITH SHRUGS

225 X 12

225 X 12

225 X 12

 

SEATED ALT DB BICEP CURLS (WAS SPENT BY THIS TIME)

25 X 8

25 X 8

25 X 8

 

DIET

 

http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs

 

THE TOTALS AND FOODS LISTED HAVEN'T ALWAYS BEEN CONSUMED THE LAST COUPLE OF DAYS. MORE CALS HAVE BEEN TAKEN IN THAN LISTED. TODAY IS LEG DAY (HYPERTROPHY), HAVE TO GET SOME GOOD CARBS IN.

Link to comment
Share on other sites

12/27/07

 

LOWER BODY HYPERTROPHY

 

SQUAT PRESS

3 plates x 10

3 plates x 8

4 plates x 12

5 plates x 8

5.5 plates x 4

 

FRONT SQUATS ATG

(haven't done this in ages . . . forgot how tough they are)

95 x 10

95 x 10

95 x 10

 

WEIRD SQUAT MACHINE

1 plate x 10

2 plates x 10

3 plates x 10

4 plates x 8

 

ONE LEGGED 45 DEGREE LEG PRESS

1 plate x 10 (each leg) - 3 sets

 

UNILATERAL SEATED HAMSTRING CURL

60 lbs x 10 reps (each leg) - 3 sets

 

LIFEFITNESS ABDUCTOR (SUPERSET WITH HYPEREXTENSIONS)

70 X 15

80 X 10

80 X 10

85 X 8

 

WEIGHED 45 DEGREE HYPEREXTENTIONS

BW X 15

45 lbs plate x 15 - 3 sets

 

STRETCH FOR A COUPLE MINS POST LIFT

Link to comment
Share on other sites

12/28 & 12/29

 

Both days off from the gym. Normally I would have done cardio on at least one of these days but I need to really minimize the cardio. The only times in my life that I have been able to gain weight have been when I stopped doing cardio. Thus, I have halted the cardio for the time being. I may bring it back, but as of now I'm content with lifting 5-6 days per week.

 

12/30/07

 

On tap for today is chest and biceps. I'm actually going to be training with another VBB forum member - Harley - who is in town. This should be fun. We've never met before but talked through PMs for a bit now.

 

My training split this week will be different from last weeks because I'm training with different people. I think on tues and weds I'm going to train with another friend at a different gym - legs and back. This is going to be a tough week - looking forward to this. I'll post stuff from todays workout later today.

 

Tenetive totals for today:

 

Fitday cals - 2454

fat - 62 g

carbs - 308 g

fiber - 86 g

protein - 207 g

 

(Cals - 2618)

http://www.fitday.com/WebFit/PublicJournals.html?Owner=kurtjs

Link to comment
Share on other sites

I'm actually not in agreement on your diet and type of training for muscle building.

 

Why?

 

Good question! And let me start with, kurtjs, ya know I love ya babe!

 

For building I would have put him on higher fats, and higher protein, much more cals and very low cardio. Intense cardio can result in muscle loss or impeding your progress. I also don't believe in high fruits or root veggies for building. I do think he will build muscle on this, but think there is a faster route too. Again, JMO, it's up to kurtjs to do what he feels comfortable with.

 

A pre-wo, during work out and post wo diet as well.

 

Definition is not really a prob for him ... were talking about building size. Fat is much easier to lose than muscle is to build.

Link to comment
Share on other sites

First off, thanks for reading Zack and Sea Siren. Both of you inspire me everyday so I'm glad that you two are checking in on me.

 

Zack - I agree, I take in a lot of protein right now and I'm trying to cut it down and add more fats and carbs - especially CARBS!!

But I'm also torn about the protein because of the source. Heck, I get 28 grams of protein from the 2 lbs of broccoli I eat during the day. So I almost want to increase my protein because lets face it, broccoli is not a very good source of protein.

 

Sea Siren - I agree, definition is not my problem and for me . .. losing fat is easier than gaining muscle. I need to get over this fear of being fat and JUST EAT!!

 

Sea Siren, I'd like to hear some more of your thoughts. I'll send you a PM and we can either chat that way or continue on in this thread. I'm sure everyone else would love to hear what you have to say. I'm all ears!!

Link to comment
Share on other sites

Eat boy.

 

I just think for someone in the 140's, 200g is more than needed. I need to work on fat intake myself.

 

We need to keep in mind the quality of this protein. In reality, I'm only getting 130-150 g of protein from the good quality sources such as gemma, vega, and soy. The rest of that protein (70g or more) comes from the grains, veggies, legumes, nuts, and seeds. We'll see what happens. I change my diet often and my macros often as well. Trying to see what works best.

Link to comment
Share on other sites

Eat boy.

 

I just think for someone in the 140's, 200g is more than needed. I need to work on fat intake myself.

 

We need to keep in mind the quality of this protein. In reality, I'm only getting 130-150 g of protein from the good quality sources such as gemma, vega, and soy. The rest of that protein (70g or more) comes from the grains, veggies, legumes, nuts, and seeds. We'll see what happens. I change my diet often and my macros often as well. Trying to see what works best.

 

Why is protein from grains veggies legumes nuts and seeds not quality?

Link to comment
Share on other sites

Eat boy.

 

I just think for someone in the 140's, 200g is more than needed. I need to work on fat intake myself.

 

We need to keep in mind the quality of this protein. In reality, I'm only getting 130-150 g of protein from the good quality sources such as gemma, vega, and soy. The rest of that protein (70g or more) comes from the grains, veggies, legumes, nuts, and seeds. We'll see what happens. I change my diet often and my macros often as well. Trying to see what works best.

 

Why is protein from grains veggies legumes nuts and seeds not quality?

 

Don't get me wrong . . . it is. As long as all the amino acids are there . . . the body doesn't know if they came from plant or animal.

 

Just getting back to the 200g . . . 200 grams is 1.5 grams/lbs of bw. Usually, the bbing "gurus" say to get between 1-1.5 per lbs of bw. For me that would be 132g to 198g . . . so I'm at the high end. I don't know where I'm going with this . . . So I'm just going to go eat!

Link to comment
Share on other sites

Public may be better, since it may assist others .... however, if it makes you uncomfortable, please let me know.

 

Protein 260-270. I doubled mine and my gains are much better. Are you opposed to using supps? I can help you with faster gains if you aren't. All perfectly "legal" for natty comps.

 

I'll give you my reasoning and how I personally would have you doing was I in charge of you

 

Make your own decisions from there

 

I'm also working up something from Pamela, Josh and a lady on T-Nation. Yes.... I have already been working with people and "becoming" officially certified PT and nutritionist very shortly. Already know the info and certainly been in it long enough, just need to test out at this point.

 

And for anyone following, this would be SPECIFICALLY designed for his goals which are to build muscle mass for competition faster.

 

I already know he has the drive to do it since he has already competed, otherwise, in all seriousness, I wouldn't have offered.

 

NOW getting over your fear of putting on too much fat are upping your cals, we need to work on. Do a look up on some of the big guys in the industry and find their "off season pics" .... like Lee Priest for instance..... very enlightening.

Edited by SeaSiren
Link to comment
Share on other sites

I've seen pics of Lee. He's one of my all time favorites. And yeah . . . he gets huge off season, in a bad way . . . but to his credit . . . he always looks amazing!!

 

What are your suggestions for supps. Please feel free to PM or post here.

 

Creatine, Beta-alanine, Arginine???

 

How high for the fat? 100g? 150g?

Link to comment
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now
 Share




×
×
  • Create New...