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Progress & Goals
172 Lbs.
LEAN BODY MASS
30.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Bulking - Strength or Fat, I don't know. All I know is that I'm going crazy with it
I used to weight 132kg (290lb). I'm 70 inches. So, 5 years ago (2008) I was REALLY fat (specially for brazilian standards).
I loose weight and got down to 90kg (198 lb). I sucesfully kept that weight since these days, thanks god, and of course I changed my life to practice a sport: surfing! Longboarding way!
So, all my workout philosophy was focued on it. I trained to have a good row, and for a looooong time (I usually surf 4 to 6 hours straight). Also, to get that extra boost at the final rows when I'm performing the drop, as well something for balance.
This meant cardio, shoulders, back, legs, abs, always from big reps (like 3x15), and some Pilates, stretching, breathing, cardio classes.
Everything was fine, and my only concern was to always lookout for my nutrition. Almost no supplementation, just a few dieting during the week so I could eat well by the weekend with my friends.
Then, I read too much, and found out about bulking, cutting, and so on.
I don't live by the beach. It takes me about an hour or two driveing to reach the beach, and usually I surf and came straight back home.
So, since november/12, when I was short of money, I decided to focus at the gym. Since we usually eat some extra by the end of the year, I started bulking.
Went to a nutritionist, got a bulking diet, went to my gym coach and got a bulk workout.
So, as time went by, I noticed a GREAT strength... I mean DOUBLE the weights I could lift as a starter, and it just gets heavier. However, after 5 years completelly neurotic about keeping my 90kg and a "kinda" flat belly, now I see my weight climbing... as I write this, I'm so close to 97 I'm just afraid.
I'm not excited anymore, I use a measuring tape and see just enough "progress" to think all I'm getting fat everywhere and not strong... it's hell. Hell, I say...
Of course, when I hit the gym, the irons show my strength and I fell some effect, but even my training clothes are getting tighter and at all the wrong spots. UGHH! Like I said, everything on bulking is trying to get me crazy.
Thanks god, tourist season at the beaches is over, March 7th I'll go back to my nutritionist, and from that day I will start cutting. I'll probably be 98kg, and I swear I won't stop cutting until I get to see the 6 pack (probably at 88kg).
I only hope that I actually had enhanced my muscle measures by the end of the cutting, and without performance costs for my surfing.
And for the short of money, I should have stayed with surfing... bulking is way more expensive by the end (or WHEY more, lol).
My Nutrition Program View My Full Nutrition Program
Workout, eat, rest & pray!
So you know, I'm a male 35 years old, 177cm, and my weight usually spins around 90kg, which give me about 2400 Cal every day to keep my weight.
About my CUT
So, I'm on the cutting now. It is working well (200mg daily for 3 weeks now = perfectly what I wanted if I'm not catabolyze too much).
Here is my CUT diet:
MORNING
water: about 1 liter untill lunch
BREAKFAST
handfull of raisins
1/3 cup granola
1/2 tablespoon (TBSP) of oat
fill the cup with light iogurt
1 slice of whole bread
2 TBSP light requeijão (a brazilian kind of between cream cheese and cottage)
1 slices of mozzarella
1 slices of turkey
apple
1 multivitamin (brazilian, cheap, Lavitan)
9:00 am - work days
a cofee with sweetener
10:00 AM
cereal bar (3-4g dietary fiber in it, 70 Cal)
LUNCH
a plate of greens leafs with apple vinegar and a 1/2 TBSP olive oil
2 TBSP vegetables (carrot, eggplant, tomatto, champignon, broccolli...)
1/2 cup of fruit (pineapple, usually so it helps break protein, with cinnamon)
2 tbsp of whole rice (or whole pasta)
1 scoop of beans (black or brown, the most common brazilian food)
1 handsized meat-protein (sirloin, chicken breast, fish, eggs, but 1 kind only)
some pepper sauce, no salt, no salad dressing, some lemon juice on meat or salad, some linseed
a small pinneaple tea
AFTERNOON
water: about 1 liter until workout
3:00 PM - work days
a coffee with sweetener
4:00 PM
1 scoop of albumin (30g prots - brazilian Cyberform)
1/2 tbsp oatmeal
1 citric fruit (usually tangerine or starfruit)
5:30 PM - Workout days only
2 crackers
200ml water
DURING WORKOUT
I gotta weight myself before I begin working out, and replenish my body weight with water every 15 minutes.
AFTER WORKOUT
1 Scoop of Whey (brazilian Procoorps - 24g prot)
DINNER
1 slices of whole bread
1 tbsp of requeijão (see breakfast)
1 chicken breast or similar meat
2 tbsp of veggies
1/2 tbsp sesame (black)
1 tbsp olive oil
some oregano
2 slices of mozzarella
a fruit, usually a pear or a pinneaple
CLOSE TO MIDNIGHT
half avocado with sweetener OR 2 bananas (no workout days)
1/2 tbsp oat
some cinnamon
sometimes I added 1 tbsp of fat free milk or albumin
This diet goes to about:
Workout days: 2400 Cal, prots 170g, carbs 200g, fats 80g
No workout days: 2000 Cal, prots 135g, carbs 210g, fats 70g
About my BULK
I did such a BULK diet to see if I grow like an inch of muscles... After 8 years controlling weight, this was hell on earth for me. Next time, I'll make sure I'll BULK only if I'm around 12% BF.
Well, it worked out pretty well. In 2 months I got 2.5kg muscle and only 1 kg fat according to my nutritionist's bioimpedance machine (from 15.3% to 15.7% BF). Got about 2 cm in every arm, leg, belly and so on.
Sounded good, let's see how about the catabolism by the end of the cutting. Anyway, I found my "good diet" to BULK, and I guess I found my good diet to cut as well, let's see the results by May/13.
For numbers, I got solids half kilogram / week with the BULK.
Here's my BULK nutrition + supplies routine... it goes well with brazilian supermarkets and cooking style, of course:
MORNING
water: about 1 liter untill lunch
BREAKFAST
handfull of raisins
1/3 cup granola
tablespoon (TBSP) of oat
fill the cup with light iogurt
2 whole toasts
2 TBSP requeijão (a brazilian kind of between cream cheese and cottage)
2 slices of mozzarella
2 slices of ham
apple
500 mg omega3 pill
1 multivitamin (brazilian, cheap, Lavitan)
9:00 am - work days
a cofee with sweetener
10:00 AM
cereal bar (3-4g dietary fiber in it, 70 Cal)
sometimes a low fat milk glass (Molico) with sweetener
LUNCH
a plate of greens leafs with apple vinegar and a TBSP olive oil
a handfull of sliced carrot
2 slices of tomatto
1/2 cup of fruit (pineapple, usually so it helps break protein)
a handfull of some vegetables
4 tbsp of whole rice (or whole pasta)
1 scoop of beans (black or brown, the most common brazilian food)
2 handsized meat-protein (sirloin, chicken breast, pork, fish, eggs, but 1 kind only)
some pepper sauce, no salt, no salad dressing, some lemon juice on meat or salad, some linseed
a small pinneaple tea
sometimes, on low energy days (3 or 4 in 3 months), I gave myself a fat ice cream =o)
AFTERNOON
water: about 1 liter until workout
3:00 PM - work days
a coffee with sweetener
4:00 PM
1 scoop of albumin (30g prots - brazilian Cyberform)
5g creatin (brazilian Ethika)
1 juice box (25g carbs)
5:30 PM - Workout days only
a white common bread with fat cheese
3000 - BCAA
200ml water
DURING WORKOUT
I gotta weight myself before I begin working out, and replenish my body weight with water every 15 minutes.
every hour working out, a scoop of Maltodextrin (30g carb - brazilian Cyberform)
AFTER WORKOUT
1 Scoop of Whey (brazilian Midway or Procoorps - 24g prot)
1 scoop of Dextrosis (brazilian Athletica - 30g carbs)
DINNER
2 slices of whole bread
2 tbsp of requeijão (see breakfast)
3-4 slices of ham, or a hands
My Supplement Program View My Full Supplement Program
Brazilian stuff
Here in Brazil we have a real problem with supplements:
High taxes, shipping costs, and a terrible practice for supplement startups to mix the whey with cheap vitamins or cheapers whey powders (so the startup itself can try to survive against common brazilian taxes for commerce and industry) delivers us a whey like ON Gold from 75 dollars and up to 125 (for the 900g).
Even BB.com will send it here for like 50 dollars, WITH a huge chance to stop at the customhouse, where we can be charged 30 to 50 dollars (also, it can delay for so long that they actually incenarate it and we loose it all... money and whey).
So, I never had the guts to put so much money on American supplements, I buy from local and small laboratories, not so reliable, but at least tastes good, I see some result, and it fits on my purse.
Creatine - Ethika
Whey Advanced Protein Powder - MidWay
going to try now Whey NO2 Pro - ProCorps
Albumin and Maltodextrin - Cyberform
100% Dextrose - Athletica
BCAA 1500 - NeoNutri
Multivitamin - Lavitan (sometimes I take a common extra vitamin C 1g, usually if I fell a flu nearby)
Omega3 500mg - Gold Labs
also, for CUT phase, I got a 100% LA - Speedo
Ripped Fast Thermo from DNA
Cr+ from Stem
and raised the Omega3 to 2x 1g /day
pre-workout: I eat 2 crackers
So far, resultas were:
BULK 2 months = 2.5kg lean muscle + 1kg fat (from 15.3% to 15.7% BF)
CUT ongoing = solid 200 to 300 mg lost every day
My Motivation Program View My Full Motivation Program
Going everywhere by not going anywhere...
Once I made a promisse: "After 30, gym forever".
It is not about getting a sculpted body, nor strong, nor resistant... it is a keeper.
I changed the goal many times: to loose weight, to get healthy, to surf better, now I'm even playing bodybuilder for the first time, but Brazil is a crappy place for this line of work (you can't make a dimme here with it, unless you go modeling as well, but I'm too old and bald for that)... so, it's a hobby that gives me health on the way
Health is always the main goal, but it is a lousy motivation... too dull... so bodybuilding (and some surf) for now.
But, since this is not about the girls, about winning a competition, and it must last untill I die, I basically got time.
I can bodybuild forever, you see. BULK and CUT, there is no limit.
FOREVER is my motivation now... there is no point on giving up, and everything can be conquered, because I can even skip my diet and mess a bit, but I HAVE TO go again and again to the gym...
And so, since I'm going nowhere, I can change my body into whatever I want... I got TIME, all I need is to not let my (always so hasted) mind to forget that, and keep building a better me.
Like I usually say at the gym "Ah, what tha heck, let's pump the irons... I have no other plans for the next 60 years anyway"
NoMAD404 Lowered dairy a bit, feeling lighter somehow! Nailed a nice workout last nite: chest +shoulders +triceps +calves +abs class +cardio/HIIT
May 22, 2013 | Like
NoMAD404 updated his weight from 203.5 Lbs. to 202.4 Lbs., a 1.1 Lb. loss in 3 days.
May 21, 2013 | LikeNoMAD404 Nutritionist told me I'm on 2 much lactose. Protein from cheese/milk has serious side effects. Today, no WK, only party: my grandma goes 96!
May 20, 2013 | Like
NoMAD404 updated his weight from 204.6 Lbs. to 203.5 Lbs., a 1.1 Lb. loss in 7 days.
May 18, 2013 | Like
NoMAD404 Nutrionist day tomorrow (and bioimpedance test). BF update coming up. No caffeine nor cardio for 24 hours to get a good measure
May 15, 2013 | Like
NoMAD404 To lower my BF I changed diet and workout. For such, I also changed my rest (sets/reps) for 30 secs. DUDE!! WK is too fast now!! o.O
May 14, 2013 | Like
Visitor Comments
NoMAD404 Question for bodybuilders: about how many years from "just trained" to "now we see muscles" at 12-15% BF range? Or is it ONLY the cut?
May 22, 2013 | Like