Mr.Grow's exercise Blog

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Today's macros: 146 gs protein, 176 gs carbs, and 67.5 gs fat. Bumped the calories down to around 1900. About 15 minutes of cardio today and I hit chest.. workout intensity lacked today but still was able to push heavy weight and then do lower weight super-sets with minimal rest. I hate when the gym plays slow melancholy music. Gym's should always be playing something upbeat... not everyone can afford mp3 players. Back is feeling nice and sore today.. legs are still sore from Friday last week.. guess it was a good workout.

I am going to do a weight check every Wednesday or Thursday and a waist measurement every other weight check day, going to do the check when I have used the restroom and haven't eaten to be consistent.

Current Weight 174.4 Goal Range (154-160)
Current Waist 34.5 Goal Range (29.5-31)

The goals will become more exact once I become closer to the ranges. I want to be super shredded but Idk where exactly I'll need to be.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Just re-read my entire blog, man oh man I wish I just stayed consistent, I'd probably have 5 more lbs of lean mass and 5 less pounds of fat. Oh well I've been doing well for almost 2 months now. I think Im just about as strong as I've ever been but Im in poor cardiovascular shape and still way too fat. Being of the pre-workout and creatine is making things more difficult but on March 18th when I resume those I feel like I will be even stronger within a few weeks. Im planning on keeping my calories around 1900 per day from now on. I am having a cheat day once a week right now but I'm going to try to take that to once every two weeks after this friday.

Recent Lifting PRs

Flat Dumbbell bench 75lbs for low reps(4-6) sets of 2-3
Incline Dumbbell bench 70lbs for low reps sets of 2-3
Standing Overhead Tricep Skull Crushers 85lb dumbbell 3 sets of 6-8
Standing DB shoulder press 55lb 3 sets of 5-6 reps
Bent over Single Arm DB row 85 lbs
Guided Squat 225 lbs 1 set of 6
Leg Press 600lbs 1 set of 6

Some of these numbers might suffer while cutting and training but I want to reference them in the future.

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Today is going to be a Low Carb Eat day, I am heading to the bar with some friends tonight so my overrall carbs might be pretty high. I think Im going to do some cardio and a stretch for today and then Im going to hammer legs tomorrow.

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If anyone here has any comments, concerns, questions, etc.. please feel free. Yes it is my blog but any advice or questions, or relevant topics for discussion are welcome. I am pretty stubborn about doing what I have planned out. I am always intrigued by new and different Ideas and Information regarding diet(not dieting), muscle building, strength building, increasing elasticity, weight loss, if anyone here is a track expert here I'd also like to see what you have to say.

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Made an amazing meal today. Put some chicken thighs(1/2 lb) in a pot with water on low heat for a few hours, came back washed the fat off in cold water, put some thyme, rosemary, a little garlic and onion powder, and black pepper on it. Took the juice of one lemon, a half cup of orange juice, and a half cup of water and poured it over the tender chicken in the pot with green bell pepper and onion and put it on low heat for another 90 minutes. Went to the Gym, Came back.. strained it, put it in a pan with more green bell and onion and 1 and 1/2 tbsp of olive oil and added turmeric root powder, garlic powder, cayenne pepper powder, and black pepper and a little hot sauce... medium high for 2 minutes then medium low for about 5 more minutes. Absolutely delicious.

Macros for the Day, 153g protein, 166gs carbs, 68gs fat for 1888 calories.

Workout 30 pushups, 12 pullups
35 minutes Stationary Bike 330 calories and then 15 minutes of stretching.

Cheat day and Legs Tomorrow. After Tomorrow cheat days are once every 2 weeks and I'm going to Implement a no processed foods policy sans Fridays until April. That Means meat, eggs, fish, nuts, brown rice, sweet potatoes, lettuce, avocados, tomatoes, bananas, berries, spinach, asparagus, onions, peppers and whatever else is whole. I might have organic milk and coconut milk. Orange Juice and hot sauce might be used in cooking. This might be difficult but I think it will help me lose the weight and feel healthier.

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Remeasured my waist at 33.5". Yesterday I killed legs.. 45 seconds rest in between sets and maybe 2-3 minutes between lifts (ASAP working around people) Did guided squats, leg press, single leg leg press, super high rep leg press, tibia raises, seated calve raises, then 25 minutes of HIIT on the stationary bike. Every 3 minutes I would crank up the difficulty level and pedal as hard as I could for 45-60 seconds.. after the interval is when the next 3 minutes began. HR right after an interval was in the 175-180 range and HR right before was 138-152 after pedaling easily on a easy-moderate difficulty level. Then I did another 8 minutes with moderate intensity to cool down.. then I stretched. Last night I played 3 hours of full court basketball. Some how I can still walk today, tomorrow might get me.

Another low rest style lift today for shoulders, tris, and abs. Maybe some type of cardio tonight.

Money is tight with bills and text books so Im stuck with rice, protein powder, and raw sunflower seeds to eat for about a week until I head to my parents house for spring break.

Definitely feeling like I'm in better shape than just 2 weeks ago and I'm feeling lighter and more athletic.. maybe don't feel quite as strong but thats probably a combination of reducing the amount of strength sets I've been doing, caloric deficit, no creatine, no pre-workout. I'm cycling back on creatine and a pre-workout starting on march 18th and I'm excited to bump up the intensity and insanity of my workouts then.. I recover so quickly on creatine ever when I go ape shit on my workouts.

I think I'll have a 6 pack by the end of May and a V-cut by the end of June.

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Macros 126 protein, 136 carbs, 76 fat. No cardio tonight.

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Abs Flexed on March 4 2013.jpg

As you can see, abs are starting to show a bit. Still a lot of work to do.

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

Well I'm actually going to Cycle back on Creatine and my PWO today for 5 to 6 weeks partly because of a weight loss competition I'm having that ends the first week of May. I don't want to be holding the water weight for the final weigh in lol. I think I've been off long enough anyway considering I wasn't on them more than 5 weeks and many stay on for 8 to 10 weeks. The competition is with a super fine girl.. hope she sends me body progress pics lol.

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Hit back hard today.. 20 minutes moderate cardio. 2100 cals, way over on carbs, over on protein, under on fat.

Pumps+Flexed on 3-5-13.jpg

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Take it with a grain of salt. With a new scale, naked, after using the restroom this morning I weighed in at 169.8. Going to weigh myself at the gym on my normal scale today after I workout.

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Yesterday at the Gym 173.. so progress has been made. Hit chest and 20 mins moderate cardio yesterday. Today I just did about 180 push-ups and 75 pull-ups. Haven't been good with food the past few days.. need to get back on that to reach all of my goals. I just have felt a little worn out though so I figured I'd feed myself a bit.. plus don't want to go into starvation mode.

Here is a shot of me after my workout today Pumps+Flexed on 3-7-13.jpg

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Well had a lot of energy yesterday evening.. did some super brutal circuit training. Going to go APE SH*T on my legs here in a minute. I just wanna feel like a monster.

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Why was this moved?

[mr.growmymeat Senior Member Find all posts View Profile Close mr.growmymeat]

I'm not happy this thread was moved off the health and exercise forum. Oh well.

4x100 meter sprints 1 min rest intervals, 4 min rest, 4x100 meter sprints 1 min rest intervals, 6 min rest, 4x100 meter sprints 1.5 min rest intervals, bounding, abs, and stretching