Guess who's back??? :)
well well, aint this a bitch. the moment i start to work hard and dedicate most my effort to body building, the son's o'bitches throw me in ju3ayma!! and to make matters worse, the bitches don't even have a microwave in the office building. just f***ing great.
if you're wondering about how my PP/SD cycle went, well, it didn't go. i stopped at the fourth day because my tonsils were so swollen i could barely suck in air. let alone some f***ed up pills. i finally got better 2 weeks ago and started my diet and training. i'm up to 86 kgs now and i'm dropping some fat. i decided to post my diet just incase anyone wants to join in (you'll have to tweak it around a bit. if you need help, just email me)
this is my diet from saturday to wednesday (excluding monday)
meal 1
protein shake (50 grams of whey, 400 ml skimmed milk), 5 tbspn dry oats, 2 tbspn glucose
Meal 2&3 (this is what i take to work)
saturday&tuesday
4 tbspn low fat mayo, 2 cans (400 grams) tuna in water, 4 boiled potatoes, diced onions, diet pepsi
Sunday& wednesday
4 turkey breast sandwiches (that shit is expensive... but edible) in whole wheat bread, 2 apples, diet pepsi
during workout
25 grams of BCAA
Meal 4 (post workout)
50 grams of whey in 400 ml skimmed milk with 5 tbspn glucose or 2 rice cakes with 2 tbspn jam
meal 5
200 grams of tuna in water or 250 grams of 90% lean ground beef, steamed veggies
on monday i drop carbs to 100 grams to zigzag my intake and i keep my protein and fat the same
training:
saturday
chest+biceps (the typical saudi's training regime)
sunday
back+triceps
Monday
cardio
tuesday
delts, traps + hams
wednesday
Quads
Thursday
calves+abs , cardio
friday
cardio
i'm trying to hit 7% fat and then start an all out bulk (4000+ calories) to gain some mass before dieting for the next contest. anyways, i'll try to write some more interesting shit later when i have the time.
toodloo
posted by Hamad Mohawis @ 7:29 PM
13 Comments:
Hala wallah BuSelmo,
Sorry to hear about the tonsils. I hear you've shrunk, but 80 plus kg sounds damn good man. How can you gain back muscle and shed fat at the same time though? And how did you lose so much muscle on your honeymoon even though you still trained, I don't get it. Anyway good luck with whatever it is you're doing.
YIL3AN UM IL FALLA YA 7USAAAAAAAAAAMMM!!! hey man, how's it going? as i told you time and time again, there's something called muscle memory. i was a bit over 90 kg the day i got married. so, my body is just gaining back what it used to have (if you've built it before, it's easy to get it back). i'm just regaining SOME of the muscle i've lost while burning off fat. let's say i lose 1 kg of fat, and gain BACK 2 kg of muscle. that would affect my fat% drastically. kinda like when someone begins bodybuilding. anyway, i lost mass on my honeymoon cuz i couldn't take in any decent nutrients. i was eating 1500 to 2000 calories of pure shit, daily. a big drop from 3500+ mostly clean calories from when i was bulking. if this doesn't answer your question, please bang your head on the table and read it again ;P
Ok dude but when you're cutting on carbs and doing cardio five times a week for an hour you don't lose that amount of muscle, that's why I asked.
So tell me where do you get the lean ground beef? Sounds like a great alternative to tuna.
I want to do what you're doing (regain muscle that I lost recently and shed some fat), how many cardio sessions would you recommend?
i'd recommend no more than 3 sessions per week. i get my ground beef from any major supermarket around here (safeway, panda, aramco store). extra lean in saudi means 90% lean. there's no way you can find the good 95%-98% lean beef i'm looking for. but even with that percent, i still stay withing the range of allowed fat in my diet. and btw, i use the foreman grill. you can get it at saco for about sr.150. it's my prized home appliance :) ... i do all my cooking with it, except for thrusday bacon and my coal for shisha :)
YOUSIFAAAAAAAAAAN!!! FULFULAAAAAAAAANNN!!! dude, it's been like forever since i've heard from you!! how are things in "the land of the 7awansh"? dude, whenever you come down to shargiya, gimme a call man. ok? i'll make sure to say hi to all the guys. take care buddy.
Oh crap I didn't know you actually had to cook the ground beef :(
toodloo?
hosam:
i hope you were being sarcastic.
nourah:
you can train whichever way that works for YOU! training the way you described could be benificial to some, and dangerous to others. let's say you train your biceps, get a nice pump, then you go on to train triceps. people with strong tendons would benefit because they work their triceps and stretch their bicep fascia at the same time. on the other hand, people with weak tendons could tear their bicep (or tricep) by doing that. For example, i cannot train quads with hams in the same day. i only do two exercises for quads (6 sets of squats and 6 leg presses) but i go really heavy. after those sets, if i try to bend my knee, it hurts so bad i feel like it's gonna snap. i can't even walk a flight of stairs after that. so you can forget about putting more pressure on it my doing some leg curls or SLDLs. you have to figure out what works for you.
Jawad:
hey, i'm married, i can say whatever i want even if it sounds as gay as your haircut, bitch.
I wish I was, man. I just want to eat meat straight out of the can ... like a cat.
dude, it takes exactly 3 minutes to cook it. and you don't need to wait all day for defrosting. what i do is buy 500 gram packs of ground beef, leave all of'em in the freezer, but i keep one in the fridge. at 8 pm i just take half of what's in the fridge (250 grams) and grill it. every other day i just take one pack out of the freezer and put it in the fridge. i don't see what's so hard in doing that! oh, to make them taste heavenly, add some salt while rolling it to keep it in tact, and when you're done shaping it, add some cajun mix spices to the top and bottom of the patty. MMMMMMM MMMMMMM, BITCH!!!
to bulk up? depending on your goals? are you serious about squatting 10 kg? cuz if your goal is anything other than scaring off a kitten, that won't cut it. seriously, i don't care if you're a man or a woman, you should atleast squat half your weight. Personally, i think anyone who isn't squatting atleast as much as they weigh, they aren't squatting. unless you have a serious injury, i'd urge you to increase those weights.
the burning sensation you feel when you do that is nothing more than lactic acid build up in the trained muscle. not to say that lactic acid is totally bad, but it makes recovery a bitch. yes, it helps in releasing more GH and all that crap, but it's still more destructive than constructive. furthermore, your workout is a carbohydrate depleting workout, which means you are burning up all the muscle glycogen in the trained muscle (that explains the amazing pump one should feel when doing high repetitions and/or prolonged repetitions). i sure hope you have some massive carbohydrate loading days, cuz if you don't, you'll be destroying a lot of muscle tissue. but what's more important than that is the nature of the muscle fibers being trained. you see, you have 3 types of muscle fibers (type 1, type 2a, type 2b). i'm not very knowledgible in this aspect of biology/physiology but i've done some reading on it. just consider the different muscle fibers as being either white meat, or dark meat (imagine a chicken, the breast is white, meaning it is a certain fiber type, and thighs and wings are dark, which makes them another fiber type. when you do high/prolonged repetitions, you work a certain muscle fiber type that is not responsible for shape nor size. you are working the part that is responsible for muscle endurance and hardness. The best way to work all the muscle fibers is a combination moderate-high/low repetitions. what i do on squat is just that. i load the bar up with 135 lbs and do 20 reps, then i go 185lbs/15 reps, 225lbs/10 reps, 275 lbs/8 reps, 315lbs/7 reps, 365lbs/6 reps, finally 405lbs/3 reps. that way, i hit all the muscle fibers and fuck up my knee. the high/prolonged repetition scheme is only for endurance, it does not shape, nor increase the size of the muscle. if high/prolonged repetitions (especially on quads) were any good, why do cyclists have suck crappy ass thighs? they cycle, it's like they do hundreds of repetitions on a leg press machine with light weights (resistance from the gears). anyways, this is a long ass comment and it gave me an idea for my next post. glycogen super-compensation. i'll try to post it this weekend. thanks for the idea.
again, it all depends on the person's goals. spinning is a wonderful way to stay "healthy & fit". but i don't preach "healthy and fit". i preach bodybuilding. having bigger muscles, and very low body fat levels is anything but normal (especially when normal body fat these days is 12-15% for men and 20-23% for women. that's just too much for me). So, if anyone wants to achieve those things, it takes extreme dieting and training. but if you want to look normal, hey, you can do it easily and safely. i congratulate you on your practice (you give spinning classes, am i correct?) and i wish that there were more people like you. cuz seriously, 15% fat being average or normal... that's just sad. and in saudi, i think being normal is around 25%. and knowing that all they have to do is just be modest with their food, and just freaking move a little... it's sad
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