phillipeb

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http://img.photobucket.com/albums/v471/phillipeb/021808/Picture128.jpg

 

http://img.photobucket.com/albums/v471/phillipeb/021808/Picture170.jpg

 

I just wanted to post this to illustrate what was said before. Its weird seeing these pictures since im so much larger now, but, i was down to 160 here with some muscle tone and still when i leaned forward i had that extra skin with some fat in it. Once the fat is completely lost the skin will be ready to take off. if you do it before you have lost those last fat pocket areas it can look rather disturbing.

 

 

Good luck bro im on that path too. but im giving myself a good year or two to get in the best shape of my life with low body fat then go under the knife. The hardest thing for me is the stretch marks they are everywhere and when i loose enough fat that is what my focus will be. its like this beautiful body is underneath all this history of gluttony and it pains me to be reminded at times of whom i was instead of what i have become.

Thanks crystal! I will be gone until around the 29th to california, but dont forget the rock climbing party on the 3rd.

Any advice would be appreciated. Also i only posted this around a month ago.

I agree with you though some of those calories definitely need to be replaced with fruits and vegetables. What about the brown rice. You mentioned a couple times that this should be replaced. I always thought brown rice was a good thing.

I would remove the Rice and Pasta and replace them with Veggies.

I am like you, I can put fat on, eating around 2300 calories a day, particularly when I'm eating a lot of processed carbs.

I try and eat 5-6 servings of fruit or vegetables a day.

Also trying and vary the amount that you eat in a day, so that the average is 2300.

One day eat 2000 calories, then next 2600 etc, it helps metabolism.

 

Hey Chris thanks for the advice. The problem is to replace those two things is actually around 800 calories your saying i should get from fruits and veggies? That is rather expensive, since i only eat organic fruits and vegetables.

perhaps doing a 5x5. the issue here becomes more so what do i workout and how many exercises per day to do.

Starting Strength is an excellent program. It's "only" 3x5, not counting warm-up sets, but it's plenty.

http://www.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/starting_strength_the_guide

 

I realized while reading your responses that i spazzed out and i wrote the wrong thing. I mean i was thinking about doing a 5 day split

 

Something's seriously wrong, then. Either your macronutrients are off (too much fat? too many carbs? too many carbs at the wrong time of day?) or you're "accidentally" eating way more calories than you think you are.

 

I think it is too many carbs. I went for cheap amount spent on maximum calories since my caloric intake before working out was around 1800-2100 or so on a splurge day. Also, I use to be 275lbs, so it seems as though fat just adds more quickly to my body when ever i eat in excess of what i need. If muscles have memory im assuming my fat has a vindictively mean memory.

 

20-30 minutes of cardio a few times per week should be fine for keeping fat gains to a minimum. If you decide to go with Starting Strength, which calls for three days of lifting, do the cardio on your off days.

I agree i think im going to keep the cardio on the off days. I enjoy it anyways since i have a bit of asthma and that 20-25 minutes of cardio really help me expand my lungs. Generally i sweat profusely and have to think about controlling my breathing so i dont forget to take a metered breath, something i learned as a kid when i did cross country.

 

thanks for the help.

Hello thanks guys for the offers of help. I tend to agree with you. I think my diet is too carb centric.

 

 

Recipe Ingredients Qty x Measure name for

Beans, pinto, mature seeds, cooked, boiled, without salt

2.0 x 1 cup (171g)

Cereals, oats, regular and quick and instant, not fortified, dry [oatmeal, old-fashioned oats, rolled oats]

1.0 x 1 cup (81g)

Gemma Pea Protein Isolate non-GMO

3.0 x Custom Food (30g)

organic whole wheat pasta shells

2.0 x Custom Food (56g)

Rice, white, medium-grain, raw, enriched

1.0 x 1 cup (195g)

Seeds, pumpkin and squash seeds, whole, roasted, without salt

1.0 x 1 cup (64g)

Soymilk (All flavors), enhanced

1.0 x 1 cup (243g)

 

i ate this or a very close variation of this per day. substituting one source of fat, like nuts or peanut butter. Also i had about one serving of vegetables per day as well as generally a fruit serving in my oatmeal(bananas or apples). I chose this diet as it was the cheapest i could use to maintain the right amount of calories:

 

 

http://farm4.static.flickr.com/3137/3114696742_29769c455a.jpg

here is a pic from feb 2008

 

http://img.photobucket.com/albums/v471/phillipeb/021808/Picture133.jpg

 

and a pic from about a month ago or so.

 

http://img.photobucket.com/albums/v471/phillipeb/Picture216.jpg

Phil

Male

6' 177 lbs

14% bodyfat

Hello folks thanks to your advice i have transformed from this

 

here is a pic from feb 2008

 

http://img.photobucket.com/albums/v471/phillipeb/021808/Picture133.jpg

 

and a pic from about a month ago or so.

 

http://img.photobucket.com/albums/v471/phillipeb/Picture216.jpg

 

Now a few things i have realized going through my photos, it is only in the last two months that i have gained some serious fat, and this happened when i switched from a

 

1x6 strategy to a 3x12.

 

I am currently in a cutting phase so i am not interested as of yet to change my program, but after the new year i am thinking of getting intense with my workout,

 

perhaps doing a 5x5. the issue here becomes more so what do i workout and how many exercises per day to do.

 

Also i find it hard to not gain fat over something like 2300 calories a day. I just seem to pile on about 2-3 lbs of fat a month like that. So i am thinking of keeping my 25 minute intense eliptical workout that purns 600 calories two times a week. Since i am rather new to exercising i have not really wanted to pick up a program like the 5x5 but at this point i am thinking it may be one of the only ways to gain muscle without gaining a lot of fat which is important to me. But i worry that the nutrition is not there for that level of work.

 

Thoughts?

i didnt want to say this before but im a narc. just putting it out there.

It is always a pleasure to read your posts, Phillipeb. You write with an intelligence and eloquence that is refreshing.

 

Thank you for the compliments. I was hoping you would read it after my revisions. Sometimes i get excited about reading something and i will write stream of thought and submit it only to re-read it and think wow when did i learn Swahili

Good points DV.

 

Interestingly enough when one group suffers from the atrocities committed to them by outside forces they ban together to create an identity; often times this identity is cloistered and become unable to empathize with outside ideologies. It is a coping method that we have seen in various cultures, including Jewish victims of holocausts, African sufferers of slavery, ect.

 

The question then begs to be asked. "How can one appeal to a group whose identity was forged from the ashes of a wrong that was permitted by society at large"? This tough and multifascited question is being asked in radical gay communities currently, in light of the marked African American turnout to vote yes on proposition 8. The problem of empathizing is not just about racial groupings and seeing how one movement is juxtaposed or even enlivened by another, it is more about how society and the groupings there in create myth as well as shared lexicon of history and how these things effect decision on matters outside of that grouping.

 

What is curious is that there are clear parallels to the conditions African Americans faced in relation to what conditions animals must live in currently, but because of the socialized nature of meat consumption and production people protest at being equated to "animals" especially since before civil rights gained a foothold in America, African Americans were seen as little more than this invective. In order to overcome this unfortunate comparison and get to the heart of the issues one must get over their own preconceived notions about self as self pertains to society in order to subvert that place, however casually stuck in the group think of our nation.

 

When society or even individual groups work towards liberation while utilizing current memetics and social informational structures we are then trapped by the confines of that very archetechure. It is only through rigid adherence to breaking down these structures are we able to move forward unshackled by our own gravitas and histories. It is important to remeber that we as humans have an inborn need to group and classify and through that classification and grouping find strength.

 

The problem then becomes an issue of building alternatives towards social groupings utilizing non standard vocabulary normatives to describe movement and people as seperate from race or historagraphical limitations. We must focus on building a global and or pan ethnic community with its own sense of shared history utilizing new methods of mythology and group building, so that we do not become trapped by our ancestry. This will only happen with time, when old wounds close and scar over and are shared by all people.

Also he is almost 6 feet tall and 165lbs. which gives me hope since i am around 6 feet tall and 170 lbs. i figure if i got a body fat percentage of like 9 percent and was a solid 175lbs i would have similar defintion. for now its hte goal.

I am gay and i wouldn't mind dating him either. he has honest kind eyes.

Thanks lean and green. I havent updated this in a while. I have been working out consistantly for the last two months. things are going well. weirdly enough i am looking back through my photos and it seems like the last program i was on was much better than this one. my muscles appear to have attrophied just a bit even though im working out more thoughouly. something to think about was i was only doing max rep 6-8 and i gained that size. so perhaps that is optimal for me.

 

 

so much to think about in working out. bah. anywho ill update first of the year with my progress.

http://1.bp.blogspot.com/_i4SCkqE_8BU/SSiezhy4iGI/AAAAAAAAIN0/yYZ76IGQB3o/s1600/Kieran%2BLahey%2B(3).jpg

 

that is pretty much myideal size.

While i am down for that i also wanted to meet up with you on the third day of training. we have done squat and chest i wanted to see what you did for back. so perhaps two workouts next week?

 

Also I am planning to have my birthday party on January 3rd at one of the rock climbing places(either rockreation or monumentum) so if your down you can ride up with me or meet me there. as far as i know i have 5 people who are coming and a vegan cake! woot woot.

It is all in perception. I thought i would practice pushups for the coming weeks challenge. I couldnt do one pushup my chest gave out. that is a great sign!

 

So whats the plan for next weeks competition...er....workout

Wednesday:

 

I worked out with Crystal. and as usual she is a task master. Even though i did not feel like i was working harder and actually secretly thought that it was not as good as my workout it did indeed kick my ass moreso than my normal workout. I am seriously considering adding the benchpress with the barbell to my workout soon instead of dumbbells. I think it was the pushups afterwards that kicked my ass.

 

benchpress

 

1x12 barbell

1x12 ?

1x12 ? heavier

1x10 ?

1x8 90lbs

 

pushups:

7reps

6reps

7reps

 

close grip benchpress

1x12 barbell

1x12?

1x12?

1x10?

 

Dumbbell hammer curls

 

1x3 with 25

1x5 with 20

3x12 with 15lbs

 

my arms were so sore after this. woot woot.

Tuesday was my first cardio day.

 

I did the elliptical for 25 minutes at a high setting and burned almost 600 calories. Needless to say i was famished when i stopped so i ate about three hundred calories.

Monday was leg day.

 

Did 3x12 with 60lbs of squats

 

did 3x12 with barbell of front squats

 

did 3x12 of single dumbbell leg raises

 

My friend was tired who i work out with so i used that as an excuse not to do straight leg deadlifts. Ill have to go extra hard next time.

 

 

I think this is getting too light for me. Next work out im going to 70lbs and front squats to 60 lbs.

Alight i forgot to update for saturdays workout.

 

I am doing the three sets of 3-4 max weight dont really feel much different. So i am going to be doing 4-5 sets at 3-4 reps instead on those off weeks as well as some cardio.

 

Cardio:

I have avoided this like hte plague but ill be damned if i am going to get fat again. So in that spirit i will be adding 15-30 minutes of stairclimber or hill sprints to the program on my down days.

Hey Rain,

 

I dont know any breakdancing moved at all. I mostly concerned myself with waving then these days since i started working out noticed its easier to pop so i have been focusing on dimestopping and tutting leg work and popping. My upper body is my weakest so its hard to do much breaking

my bad. you have some great moves. post a video if you make any i love seeing new dancers. I have just started working out this last few months, so when my strength is up ill work on some break dance moves.