Excerpts from the diary of a pissed off bodybuilder
Science vs. Experience

Well, this shit aint working no more. I used to do cardio 7 times a week last year when I was preparing for my contest. Now, I can barely do 3 sessions and they’re all shitty. One day I’m 190 lbs, a couple of days later I’m 197 lbs. The sugar intake on Tuesday just f***s me up so bad. I take in 200 grams of glucose in one hour after 4 days of no carbs and BAM! 30 minutes later, I’m cold, shaking, bloated, my stomach blows up (literally, It gets hard to breathe from how big it gets), and I feel as tired as hell. My joints are starting to hurt, and I injured my left bicep and delt after my spotter fucked up and let me drop a 120 lb dumbbell while doing inclined presses. So, I want to try something different. One of the trainers at the gym I work out in is a competitive bodybuilder from qatif (guys from qatif compete internationally, that’s how good they are). He showed me some pictures of him one day after the KSA championship and the guy was f***ing shredded to the bone! We talk a lot about nutrition, supplementation, steroids, training (he has a B.S. in nutrition). Last week he asked me why I don’t do high reps while cutting. I told him that I don’t believe in that bullshit. He set me straight when he told me that he wasn’t talking about doing 30 reps of flat presses with 30 lb dumbbells. He got my attention. So, he told me that he was talking to crazy moe (my old trainer) and they were kinda talking about me. Crazy moe told him that I had thick skin, especially on my back (it’s called fat…) and I wouldn’t be defined well enough unless I use a diuretic. So, the guy told me that he had been watching me train back for a couple of months (gay… I know) and he noticed that the more reps I did, the more separation I got in my back. So he told me that according to his experience, it’s not thick skin or fat, it’s glycogen spillage. (for those who don’t know what that is… glycogen spillage is when you load the muscles with sugar “glycogen” and water till they get full and start spilling the glycogen mix out of the muscle cell and into the sub-q space under the skin). And he told me that I should do high reps to get rid of that. I asked him to be specific about high reps and to explain more. He told me to do about 15-20 reps with 50-80% of my max lifts. Lots of sets, lots of reps, and to separate the muscle groups. So, we sat around and started discussing diet and cardio and all and worked out a plan to have 6 cardio sessions, 3 weight training sessions, and 2 refeed days per week. Here’s the plan and explanation:

Saturday
400 grams protein, 100 grams carbs (breakfast and post workout only), minimal fat
Chest 20 sets, back 20 sets, abs 20 sets
Cardio 40 minutes high intensity

Sunday
400 grams of protein, 100 carbs (breakfast+2nd meal), minimal fat
Cardio 1 hour in the evening moderate-high intensity

Monday
400 grams protein, 400 grams carbs (meal 1,2, pre workout, post workout), minimal fat
Quads 20 sets, hams 15 sets, calves 20 sets
Cardio 40 minutes high intensity

Tuesday
400 gr protein, 100 gr carbs (breakfast+2nd meal), minimal fat
Cardio 1 hour in evening moderate-high intensity

Wednesday
400 gr protein, 100 grams carbs, minimal fat
Delts 20 sets, biceps 15 sets, triceps 15 sets, traps 10 sets
Cardio 40 minutes high intensity

Thursday
Reefed day….. ok ok… cheat day…. I’M 16 WEEKS OUT!! GIMME A BREAK

Friday
400 gr protein, 100 carbs (meal 1+2), minimal fat
Cardio 1 hour in the evening moderate-high intensity

Explanation:
I start carb depleting on Friday… cardio will help burn all the left over from Thursday

Saturday I have enough protein to spare muscle loss, and enough carbs to make me not kill myself and NOT go into ketosis. Leptin levels will start to drop (leptin is responsible for putting your body into starvation/burning mode… very long story). The workout is kind of a cardio/type I&II fiber stimulation/glycogen burning workout that is aimed to create maximum separation (I have no scientific evidence to back this up… but hey… the guy is naturally fat and showed up in the contest looking as shredded as hell… it won’t hurt to try). By the time I do cardio, I’m already burning fat for fuel from the cardio-type workout. Carbs after workout to help replenish some of the burnt glycogen.

Sunday I just do cardio while I’m depleted. Leptin levels plummet further.

Monday is same as Saturday except for the carb refeed. The whole point of the refeed is not to load glycogen, but to raise leptin levels to refresh my body’s metabolism.

Tuesday and Wednesday… I think you get the point…

Thursday… yum yum…

Friday… start depleting again.

Remember, I do not believe in high reps/light weights…. But this is high reps/heavy weights…. We’re talking about 75 lb dumbbells for 20 reps when doing flat dumbbell presses, and 45 lb dumbbell bicep curls for 15…. I hope this works…

well... i'm in my fourth week of dieting down... and right now i'm at 190 lbs... depleted and looking shitty. i've dieted down as i've outlined for the first two weeks. the second two weeks, and the next couple of weeks to come, i'm gonna diet down as i did during my contest last year but i'm adding in a lot more calories (300 gr protein, 100 gr fat on depletion- 300 gr protein/day, 1200 gr total carbs per loading). i took some pictures last thursday when i was weighing a bit more than 194 lbs, fat, and bloated... i hate these pictures but i just want to show how dramatic 14 weeks could change someone's body.... here are the crappy pix (warning... not for the faint of heart... do not watch with a full stomach)

and here's little alex :)

Excerpts from the diary of a pissed off bodybuilder

The “child” factor

GOD!!! Ever since I got married and my family has been bugging the shit outta me to “have a baby”… technically, my wife will have the baby… I just stand there and say push and get all the credit for it. Anyway, what they fail to understand is that a child is not a f***ing new set of 16 inch rims. You have to be ready for the child, emotionally, socially, and financially. I don’t know about you, but personally, I want the best for my child/children… no more than 2 as a matter of fact. Now, before you jump on my face yelling “INFIDEL!!! YOU WILL GO TO HELL FOR LIMITING YOUR OFFSPRINGS!!” I say “F*** you!”. Because I’m sick and tired of seeing all these low income fools shitting out 18 children and not taking care of a single one of them. When you ask them why? They just say “God will take care of us”. Ofcourse he’ll take care of you… 3ala 3ainy wu rasy… but next month, you won’t find 15 million dollars in your bank account and when you call the bank and say “hey… I have 15 million in my account… who is it from?” they won’t say “ummm.. let me check… oh yeah… god made the deposit last night”. Yes, god takes care of us, but god also wants you to be responsible for you own actions. I come from a big family (well, to me it’s big.. I have 5 other brothers and sisters… I think in Saudi that’s considered a medium sized family). I have seen the good side of having a big family, and the bad side of having a big family (please note… the cons far outweigh the pros here). I do not want my child/children to grow up in the same environment. It’s very hard to plan for 6 kids, financially. “It’s all the about the money isn’t it!!?” you bet your f***ing ass it is. How the f*** do you think you’d get them in a good school? Do you think when you’re kid’s 17 (if he’s a boy) he’ll say “no dad, it’s ok. Although all my friends have cars, I really don’t want one. I think it’s a waste of money at my age”. F*** no!! do you think you’re daughter will say “no it’s ok… I’ll just wear these old jeans and this t-shirt for my friend’s party… no need for an expensive dress”… going to a university in 20 years will cost money… seriously, you want them to be happy, and responsible. I’ve seen fathers that just throw money on their children and never give them attention/supervision and the kids turn out to be f***heads. And I’ve seen the exact opposite, fathers who don’t want to spend a dime on their kids to teach them “responsibility” (hi ). But what really puts a smile on my face, is a father who is fair in both aspects. Sadly, there are very few who can do that. Personally, I think when you have a child, it’s all about him/her/it! Forget about yourself, forget about what you want. You live for your child and nothing else until he/she/it could take care of him/her/it’s self. You know why? What happens when a parent neglects their own child’s needs just to attend their personal “wants”? temporary happiness, and a pissed off kid that’s hard to fix. Have you ever made anybody smile from something nice you did? How does that feel? Whenever I can put a smile on my wife’s face, I feel a million times happier. I can only imagine how it would feel to put a smile on my kids face.

But you know what the really sad thing is? … if you live here you know that there are a lot of really sad things… but… the way I see parents treating their children… whether it’s in a grocery store, a shopping mall, a restaurant, whatever… it only reflects that that’s how the majority of people treat their kids. Yelling at them while jerking their arms (when their only 3-4 years old). Not giving them a chance to talk or touch anything… now I’m no p****, but it really broke my heart (it still hurts when I remember it) when my wife and I were out jogging, and we saw this family… about 4 kids… running, yelling, getting yelled at by 35-40 year old parents… one of them getting yanked by the arm… that didn’t bother us at all… since we see that s*** everyday…. But about half a mile away… we saw another one of their kids… about 4-5 years old… crying so hard he could barely breathe… he was off his little scooter running as fast as he can yelling “baba….baba…”it was so dark outside… and he looked so scared… what the f*** do you call that? I seriously wish… I hope… that in 30 years… when his father needs medical care or he’ll die… the man that used to be that boy goes up to his father and says “remember when you left me when I needed you? Well, now you need me… should I treat you the same way?” … that kind of shit really hurts kids… it gets burned in their minds… and causes psychological problems… if you don’t believe in psychological problems (like most idiots in Saudi that think every severe psychological problem is caused by either ghosts, the evil eye, or spells from evil Indonesian housemaids), you really have a lot to learn. It’s a lot easier to smack a child around, yell at him, lose it, just to shut him up or to make him do what you want, than to reason with him, talk to him, and try to explain everything in a calm way. Sadly, the word “fear” is interchangeable with the word “respect” these days. It’s really sad.

I was talking to a guy at work a couple of days ago and he asked me “do you have any kids yet”… I just laughed and said “come on man! I’ve only been married for 4 months!” so he says “so what? I got married last year (a second wife) and I have a daughter”. I was blunt and I just told him “excuse me man, but that’s just ruining someone’s life”. He got pissed and said “why? How the hell would you know? You don’t even have children” so I said “ofcourse I don’t have children. I can’t afford to have children right now. I’ll have children when I know I can provide the best for them.” He smiled and said “oh, so you’re one of those stupid people that don’t believe in fate and don’t believe that god will take care of your kids… you need to be smarter man… this is haram.” …. So I asked a couple of questions that went like this:
Me: “how much money have you saved for the little girl?”
Him: “money? Rabbik yidabbir… we’re on the safe side”
Me: “you mean you don’t even have a savings account for her?”
Him: “ofcourse not! Why would I?”
Me: “in a couple of years she’ll have to go to school. How do you expect to pay her fees?”
Him: “when the time comes, we’ll work something out”
Me: “are you going to take her to a shitty school or a good one”
Him: “anything… aham shay she learns”
Me: “she won’t learn in a shitty school… you need cash to get her into a good school”
Me: “what if you have another baby?”
Him: “so? What’s your point?”
Me: “ you’ll have double the expenses… or even more”
Him: “it’s all about money for you isn’t it? These are offsprings! They carry your name!!”
Me: “so… just pop children out of your wife and god will take care of them?”
Him: “yeah… of course!!”
Me: “dude… you need to grow up…”
Him: “you’re fucked up in the head, you know?”
Me: “yeah… I know… I actually plan financially for my kids future… I must be mad… I should just have my wife shit children out and I’ll ask god to take care of them”
Him: “You’re an Americanized f*** face that’ll just listen to whatever the jews tell you… that’s where you get your f***ed up ideas!”
Me: “Of course I am… that’s why I only care about money and the demise of islam”
Him: “11:30 man… wanna have lunch?”
Me: “nah… I got my crap in the fridge”
Him: “cool… hey did you hear this ringtone?”
Me: “hahahhha… that’s stupid… Bluetooth it”
Him: “here it comes”
Me: “kick ass”
Him: “got any funny emails?”
Me: “I’ll send’em to you after lunch”
Him: “cool… see ya”
Me: “salam”

hmmm... weird... i guess perseverance, strong will, hard work, trying to fix up your body, and being strict also mean "muscle dysmorphia".... i love this...


What are the signs and symptoms of muscle dysmorphia?

In attempting to fix their perceived small build, muscle dysmorphics compulsively lift weights, do resistance training, and exercise.



http://www.vpul.upenn.edu/ohe/library/bodyimage/muscledysmorphia.htm
(btw, it's very short... won't take a minute to read)

since i have a lot of trouble explaining macronutrients in work (it's not my fault... they just can't comprehend that a date contains purely sugar... they keep saying "but the prophet used to eat it.. how can it make you fat?"... f***ing retards), i've decided to post up some foods and how many grams of carbs, proteins, and fats they contain (remember, these are rough estimates but different qualities have different macronutrient content. if there is a nutrition facts panel on the back of the product, go with it).

Protein sources

per 100 grams protein fat

lean beef (90%) 27 gr 5 gr

chicken breast, skinless, boneless 23 gr 3 gr

tuna, in water 25 gr 0 gr

egg white 3.5 gr 0 gr

whole egg 7 gr 3.5 gr

Carbohydrate sources

per 100 grams carbs fat

Oats 60 g 13 g

potatoes 21 g 0 g

pasta 30 g 0 g

rice 70 g 0 g

bread (one slice) 12 g 0 g


remember
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories

God i hate the media... when it comes to anti-aging, and getting your libido back, they call them "anti-aging hormones that do you good"... when it comes to sports enhancement, they call them "evil steroids that lead to death"! ... old article, but good nontheless.

Goldman believes that anti-aging is the future of medicine. And Ron Rothenberg was one of the first to venture into that future. He became the 10th doctor in the world to become board-certified in anti-aging medicine and among the earliest to hang a shingle and open his doors to the public, in 1998. He had been self-medicating for a little while before that, and his earliest patients were fellow doctors who noticed that Rothenberg seemed younger, faster, stronger and who wanted some of that good magic for themselves. His prescription for them was very similar to his prescription for me — and this is where the road to the future takes a sharp left turn — because the basis for both prescriptions was hormones. Though, as Rothenberg and others like to point out, “There’s a joke in the medical community: When someone has something nice to say about the work we’re doing, they use the word hormones. When they don’t have something nice to say, they like to call them steroids.”

http://www.laweekly.com/general/features/sympathy-for-the-devil/417/#Continuation