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Progress & Goals
91.6 Lbs.
LEAN BODY MASS
17.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My new off-season bulking program
Mon: glutes, hamstrings, calves,
Tues: shoulders, chest
Wed: back
Thurs: glutes, quads, calves,
Fri: biceps, triceps
Plus I do cardio 3 days/wk (30 mins of treadmill), and abs 3 days/wk.
Im lifting heavy and trying to add some mass before I cut for my next show (approx Sept 1). I really want to build up my legs so I split them into 2 sessions. This way I can really hammer them good... especially the glutes. (Afterall, what girl doesn't want nice firm glutes!). Most days Im doing anywhere from 4 - 8 exercises, with 4 sets of 8-12 reps each.
Can't wait to get all big and muscley!!
My Nutrition Program View My Full Nutrition Program
My new off-season muscle (and hopefully not fat!) adding diet.
Ive finally nailed down my new off-season diet. It consists of a 40% protein, 40% carb, 20% fat ratio with approx 1600 calories. Here's the breakdown:
Morning: 1 cup oats, 1 egg, 6 egg whites
Post-workout: 1 scoop Gaspari Myofusion (in water)
Lunch: 3 oz chicken breast, 1 cup rice, 1 cup broccoli
Mid-Afternoon: 3 oz chicken breast, 1/2 cup rice, 5 asparagus spears
Dinner: 4 oz halibut, 1/2 cup rice, 5 asparagus spears
Bedtime snack: apple
Im gonna follow this diet strictly for a week, and then substitute out individual items (with the same calorie/fat content) for 2 more weeks. Then after 21 days hopefully I will have formed some good clean off-season eating habits so I can relax and add in even more substitutions (but still keep dialed in to the above calorie and ratio goals).
That's it!
My Supplement Program View My Full Supplement Program
My supps....
Here's a lit of all the bottles and powders sitting on my counter. I take these every day...
Omega 3s
BCAAs
Glutamine
Gaspari Myofusion protein powder
N.O. Explode pre-workout
Green Tea
L-Carnatine
Yohimbine
My Motivation Program View My Full Motivation Program
To me, it's not about being motivated... it's about resolve.
I get a little annoyed when I hear people talking about motivation. "I feel really motivated today" or worse yet.. "I don't feel at all motivated today". To me basing your training on motivation is basing it on emotion. And emotions fluctuate. A LOT. I don't want my training to be rocked by my emotions. I want to be a machine! To train hard day in and day out.. no matter how I feel. That's why I choose to ignore whether or not I "feel motivated", and just resolve to do what needs doing. End of story.
That's not to say that I don't check in with my body and acknowledge whether or not I feel strong or have energy on a particular day. But 'checking in' is all I do. Then I write down anything notable in my workout journal (to see if there's a pattern/problem that needs to be addressed thru diet, workout or life adjustments), and then I move on. I go do my workout. I lift heavy. Eat right. And enjoy the satisfaction knowing I accomplished what I set out to do... and that Im one day closer to achieving my goals!
cbjohn68 Fantastic physiques, looong hours of hard work, and some very memorable fun. it was a great weekend at the Oregon Ironman.
May 20, 2013 | Like
cbjohn68 Heading out to spray tan at the Oregon Ironman. Have a great weekend everybody!.
May 16, 2013 | Like
cbjohn68 Started my new HIIT training program... car pushing! and for the record.. its HARD. After 6 - 30 second bursts i thought i might puke... lol
May 13, 2013 | Like
cbjohn68 spent the whole weekend spraytanning at the Emerald Cup in Seattle. Great show. Tough competition. Loved seeing all those fit (naked) bodies
May 6, 2013 | Like
cbjohn68 i wonder if my stomach issues are from GMOs. anybody know much about GMOs??
Apr 28, 2013 | Like
Visitor Comments
cbjohn68 is now friends with OldschoolGymrat.