6:30am weigh-in 209.4
Let me start by saying… “Legs today, gone tomorrow” yes tonight is legs and I’m so much looking forward to engorging my legs with blood. Squat to you drop, is what the poisons going to be tonight!
Just as I expected, the weigh is coming back down after Monday nights chest and arms workout. Having the 2 days off from training over the weekend, allows the body to full up again with carbohydrates. The muscles have the extra day to “carb-up”, which in turn, follows a weigh increase. But the mirror tells the story, you can’t fool the mirror and as long as the skin continues to thin, then everything stays the same.
I will start to play with my carbs’ next week, by skipping 1 or 2 carb meals (only eating protein) just to drop a little water and flatting out the muscle just a little, but not too much as to lose strength, but just enough to make them hungry. You have to give them a reason to want to pull water in and I also want to make sure I’m as low on carbs as possible and at the same time as high as I need to be. At this point in the game it’s all about playing with your water.
Time for a protein drink
Wednesday, September 30, 2009
Tuesday, September 29, 2009
32 days out from competition
6:30am weigh-in 210.2
Nothing like losing fat and building muscle at the same time, as my weight starts to slowly climb back up again.
There is something to be said for eating clean and training hard. I can clearly see in the mirror how my skin is getting thinner and the muscles are looking fuller. It’s great when everything starts to come together.
I do think that after last night’s workout, tomorrows weigh-in will be less then today, but we shall see.
I’m still going to keep everything the same as far as my caloric intake, staying at 2700 calories a day, 52% protein, 40% carbs and 8% fat.
I’m not concerned with how much I weigh, as how I look. With enough time, I could make this weight my contest weight. But 5 weeks isn’t enough time, maybe 15 could be, if you know what I mean.
The trick for competition, is to have your muscles hold as much water as possible without spilling over (water on top of the muscle) Now we all know that sodium holds water on top of the muscle and potassium holds the water in the muscle, these are our electrolytes, they balance our water.
But also carbohydrates will do the same. Not only do they hold water in the muscle as Glycogen (storage form of glucose, carbohydrate blood sugar, for muscle contraction) if you eat too much you will “spill over” causing water to sit on the muscle hiding your definition.
At this point in the game, I need not worry about spilling over, as this can be corrected in less then 48 hours. What I want to do (for me) is to eat just enough carbs where I’m burning fat and maintaining full muscle bellies, as my skin becomes thinner… This tells me I’m not over eating my carbohydrates and I’m forcing the body to shred its fat and also giving me as much energy as possible to train intensely
Time for a protein drink
Nothing like losing fat and building muscle at the same time, as my weight starts to slowly climb back up again.
There is something to be said for eating clean and training hard. I can clearly see in the mirror how my skin is getting thinner and the muscles are looking fuller. It’s great when everything starts to come together.
I do think that after last night’s workout, tomorrows weigh-in will be less then today, but we shall see.
I’m still going to keep everything the same as far as my caloric intake, staying at 2700 calories a day, 52% protein, 40% carbs and 8% fat.
I’m not concerned with how much I weigh, as how I look. With enough time, I could make this weight my contest weight. But 5 weeks isn’t enough time, maybe 15 could be, if you know what I mean.
The trick for competition, is to have your muscles hold as much water as possible without spilling over (water on top of the muscle) Now we all know that sodium holds water on top of the muscle and potassium holds the water in the muscle, these are our electrolytes, they balance our water.
But also carbohydrates will do the same. Not only do they hold water in the muscle as Glycogen (storage form of glucose, carbohydrate blood sugar, for muscle contraction) if you eat too much you will “spill over” causing water to sit on the muscle hiding your definition.
At this point in the game, I need not worry about spilling over, as this can be corrected in less then 48 hours. What I want to do (for me) is to eat just enough carbs where I’m burning fat and maintaining full muscle bellies, as my skin becomes thinner… This tells me I’m not over eating my carbohydrates and I’m forcing the body to shred its fat and also giving me as much energy as possible to train intensely
Time for a protein drink
Monday, September 28, 2009
33 days out from competition
6:30am weigh-in 209.6
Up a pound from yesterday and the only thing I can contribute this too, is the weekend and how on the weekend, we tend to sleep longer, rest longer and kind of lope around. So far I’m very happy with how things are coming about. Let’s keep it all the same for now.
Tonight’s destruction will be Chest and Arms… looking very much forward to this.
By the way, what a great time finishing up my friends video shoot yesterday. What nice bunch of people and of course there was beer and unfortunate I didn’t drink. But I was having so much fun, I didn’t care. I’ll be sure to send out the Utube clip when it becomes available… thanks again to Jerry for letting me be a part of this ... http://www.jerryvelona.com/
Jay Cutler did it again, winning his third Mr. Olympia. I have to admit, he did come in shape this year, and you can see it in his face. Great Job Jay!
1. Jay Cutler
4. Kai Greene
5. Phil Heath
7. Ronny Rockel
10. Moe Elmoussawi
11. Silvio Samuel
12. Melvin Anthony
13. Gustavo Badell
14. Dennis James
15. Markus Ruhl
16. Ahmed Haidar
16. Darrem Charles
16. Joel Stubbs
16. Troy Alves
16. Bill Wilmore
16. Dennis Wolf
2. David Henry
4. Mark Dugdale
5. Flex Lewis
6. Jose Raymond
8. Jason Arntz
9. Lee Powell
10. John Hodgson
11. Charles Dixon
12. Kris Dim
13. Clarence Devis
14. Stan McQuay
Time for a protein drink
Sunday, September 27, 2009
34 days out from competition
8:30 weigh-in 208.6 and just incase you ever wondered how much “crap” weighs, well I can tell you mine weighs .04 pounds, so afterwards I weighed 208.2.
The reason I mention this is, the last two morning weigh-ins were after the fact.
This means, I wasn’t dropping weight as fast as I thought I was and today I’m actually heaver from yesterday, up .04.
So if you think about it, I should have been .04 pounds heaver for yesterdays weigh-in. So 207.8 should have been 208.2 and so the day before it was 209.6 which should have been 210. The weigh–ins earlier were based on before”shit happen”.
What that being said, I think I’ll continue this caloric in-take for another week (2700 calories- protein 52% Carbs 40% and Fat 8%) and see what happens. What I want to happen is for my skin to get thinner and my body weight to slow down from going down, maybe .02 a day or less.
This tells me I’m taking in the correct amount of calories (carbs) to be as big as possible, as I burn the reminding fat through intense workouts and control my water through carbohydrates and sodium
Time for a protein drink
The reason I mention this is, the last two morning weigh-ins were after the fact.
This means, I wasn’t dropping weight as fast as I thought I was and today I’m actually heaver from yesterday, up .04.
So if you think about it, I should have been .04 pounds heaver for yesterdays weigh-in. So 207.8 should have been 208.2 and so the day before it was 209.6 which should have been 210. The weigh–ins earlier were based on before”shit happen”.
What that being said, I think I’ll continue this caloric in-take for another week (2700 calories- protein 52% Carbs 40% and Fat 8%) and see what happens. What I want to happen is for my skin to get thinner and my body weight to slow down from going down, maybe .02 a day or less.
This tells me I’m taking in the correct amount of calories (carbs) to be as big as possible, as I burn the reminding fat through intense workouts and control my water through carbohydrates and sodium
Time for a protein drink
Saturday, September 26, 2009
35 days out from competition
6:30am weigh-in 207.8
With less then a week of eating clean I’ve dropped 5.8 pounds. This is mainly water held by extra carbs and sodium and beer.
I have lost some fat, maybe about a pound. I didn’t have much fat to start with and because of that I can see my body composition change fast. Let’s see what tomorrow brings after training back and shoulders today. I’m still going to stick to plan and hold back until Monday before I increase my calories.
10am starts with pull-ups and chin-ups to failure, switching from one to the other with each set. From there, off to bend-over rows on a bench for a better stretch, on the smith machine, climbing up to 225. Follow by 4 sets of one arm dumbbell rows with 90’s and finishing back with close grip pull downs for 4 sets.
There is something to be said for the basic compound movements, they really should be staples in your regular training routine for building thickness and great shape to your muscle bellies.
Still dealing with right shoulder pain, I had to start out light and work my way up on the shoulder press machine to 120 pounds, sitting in it reverse facing the backrest. Then reverse grip shoulder press for 4 more set. This really hits the front delts hard. I stayed with machines from there, onto side laterals, rear laterals, then to upright rows for 4 set with the quarters and ending at 80 pound dumbbell shrugs for 4 set.
Great workout, I’m sitting here typing and fighting lat cramps at the same time (both sides) got to love it!
Tomorrow I’m shooting the rest of that video with my friend Jerry for his new album release titled leave me alone and it can be heard here. http://www.myspace.com/jerryvelona
Jerry's website is http://www.jerryvelona.com/, pay him a visit, good stuff here!
Time for a protein drink
With less then a week of eating clean I’ve dropped 5.8 pounds. This is mainly water held by extra carbs and sodium and beer.
I have lost some fat, maybe about a pound. I didn’t have much fat to start with and because of that I can see my body composition change fast. Let’s see what tomorrow brings after training back and shoulders today. I’m still going to stick to plan and hold back until Monday before I increase my calories.
10am starts with pull-ups and chin-ups to failure, switching from one to the other with each set. From there, off to bend-over rows on a bench for a better stretch, on the smith machine, climbing up to 225. Follow by 4 sets of one arm dumbbell rows with 90’s and finishing back with close grip pull downs for 4 sets.
There is something to be said for the basic compound movements, they really should be staples in your regular training routine for building thickness and great shape to your muscle bellies.
Still dealing with right shoulder pain, I had to start out light and work my way up on the shoulder press machine to 120 pounds, sitting in it reverse facing the backrest. Then reverse grip shoulder press for 4 more set. This really hits the front delts hard. I stayed with machines from there, onto side laterals, rear laterals, then to upright rows for 4 set with the quarters and ending at 80 pound dumbbell shrugs for 4 set.
Great workout, I’m sitting here typing and fighting lat cramps at the same time (both sides) got to love it!
Tomorrow I’m shooting the rest of that video with my friend Jerry for his new album release titled leave me alone and it can be heard here. http://www.myspace.com/jerryvelona
Jerry's website is http://www.jerryvelona.com/, pay him a visit, good stuff here!
Time for a protein drink
Friday, September 25, 2009
36 days out from competition
6:30am weigh-in 209.6
Wow, just 2 workouts and eating clean for 4 days really changed me fast. I’m tighter today then I was yesterday and I haven’t lost any size (in the mirror), but I’m getting to far ahead of myself, having a little over 5 weeks to go.
I’m going to still keep everything the same, but if I don’t’ slow down losing body weight come Monday, I will increase my caloric intake by 300 calories to start. Basically I will add 100 complex carb calories to every other meal (I eat 6 protein meals)
I kind of knew I would have to slowly eat more food to maintain my size, so it’s not too much of a surprise.
Hoping my training partner will be able to train tomorrow morning instead of tonight. I have a date with the fabulous Evalorca. http://alwaysbedancing.blogspot.com/ She teaches flamenco, tap dance and yoga to children and young adults in the Boston area. Check her out, she’s the real deal.
We have a date to see a movie at the MFA (Museum of Fine Arts, Boston) tonight and I’m looking forward to this.
What will I eat during the movie... well, rice cakes of course, with a protein drink to wash it down… speaking of which…
Time for a protein drink.
Wow, just 2 workouts and eating clean for 4 days really changed me fast. I’m tighter today then I was yesterday and I haven’t lost any size (in the mirror), but I’m getting to far ahead of myself, having a little over 5 weeks to go.
I’m going to still keep everything the same, but if I don’t’ slow down losing body weight come Monday, I will increase my caloric intake by 300 calories to start. Basically I will add 100 complex carb calories to every other meal (I eat 6 protein meals)
I kind of knew I would have to slowly eat more food to maintain my size, so it’s not too much of a surprise.
Hoping my training partner will be able to train tomorrow morning instead of tonight. I have a date with the fabulous Evalorca. http://alwaysbedancing.blogspot.com/ She teaches flamenco, tap dance and yoga to children and young adults in the Boston area. Check her out, she’s the real deal.
We have a date to see a movie at the MFA (Museum of Fine Arts, Boston) tonight and I’m looking forward to this.
What will I eat during the movie... well, rice cakes of course, with a protein drink to wash it down… speaking of which…
Time for a protein drink.
Thursday, September 24, 2009
37 days out from competition
6:30am weigh-in 211.4.
Maintaining 2700 calories, protein at 52%, and carbs at 40% and fat at 8%, I’ll keep this going until the end of the week and see where I’m at then.
As you can see, I’m still losing extra water (and fat) while I maintain a high carb diet. I can tell just with 3 days of eating clean, my skin is changing. When shaving my head this morning, I could feel my scalp and all the bones in my head. I could feel the hardness from not having a cushion of water under my skin.
Legs last night, gone today!
Awesome workout, thanks to my training partner for bringing it on!
The damage was done with Smith Machine squats and if you have never tried, please do so, you don’t’ know what you’re missing. Having the ability to really crank out some reps, driving some deep penetration into your thighs, really brings you to that next level. Followed by hack squats, done with your lower back off the pad and dropping your hips (like if you were squatting) into the bucket, having your hams kick in down low as your quads stop you from bottoming out, then squeezing everything back up. This really put all the emphases on the muscles in upper quad area, as well as, your ass and hams… great pump, great workout!
Time for a protein drink
Maintaining 2700 calories, protein at 52%, and carbs at 40% and fat at 8%, I’ll keep this going until the end of the week and see where I’m at then.
As you can see, I’m still losing extra water (and fat) while I maintain a high carb diet. I can tell just with 3 days of eating clean, my skin is changing. When shaving my head this morning, I could feel my scalp and all the bones in my head. I could feel the hardness from not having a cushion of water under my skin.
Legs last night, gone today!
Awesome workout, thanks to my training partner for bringing it on!
The damage was done with Smith Machine squats and if you have never tried, please do so, you don’t’ know what you’re missing. Having the ability to really crank out some reps, driving some deep penetration into your thighs, really brings you to that next level. Followed by hack squats, done with your lower back off the pad and dropping your hips (like if you were squatting) into the bucket, having your hams kick in down low as your quads stop you from bottoming out, then squeezing everything back up. This really put all the emphases on the muscles in upper quad area, as well as, your ass and hams… great pump, great workout!
Time for a protein drink
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