Last Visit: Feb 5, 2009 2:13am Last Forum Post:Never Last Photo Upload:Never Last Profile Update: Feb 29, 2008 12:09am Last Blog Post: Jan 13, 2009 12:47am
Overall Goal: I wish to finish the Vancouver Half Marathon in 1:50 mins on 4 May 2009. While training, I wish to lose 30lbs of fat and gain at least 10lbs of lean muscle in 24 weeks. I am currently at 190lbs and I want to be at 170lbs of solid muscle by 30 June 09
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Personal Info And Background:
Real Name:
Lawrence Santiago
Sex:
Male
Age:
26
Location:
Vancouver, British Columbia, Canada
Occupation:
Ph.D. student
Personal Website:
Primary Gym:
College:
High School:
When I Started:
Jan, 2004
How I Started:
New Year's Resolution
Why I Love It:
the pain, the gain, the natural high
How I Stay Motivated:
by knowing that working out makes me feel better and stay focused with my studies
I wish to finish the Vancouver Half Marathon in 1:50 mins on 4 May 2009. While training, I wish to lose 30lbs of fat and gain at least 10lbs of lean muscle in 24 weeks. I am currently at 190lbs and I want to be at 170lbs of solid muscle by 30 June 09
Goal (Long):
I came to physical culture very late. In 2004, at 20 y/o, I finished university and realized that I've been a nerdy couch potato all my life. I did well in my studies, but I was never a 'balanced' person and I always hated activities that would make me sweat. I've always been the big fat boy in school, and I've always sought exemptions from Phys Ed classes. In January 2004, as a New Year's Resolution, I joined a group of friends in a weight-loss contest. I was 220 lbs and lost 20 lbs in the process, mainly due to a changed diet and weight lifting. It felt good, and I felt hooked in weight training, swimming, and eventually, long distance running. I've done weight training for 3 years, but I've never really focused on techniques and I've always done whatever makes me happy in the gym. I never had a concrete goal. However, at this point, I want to set clear goals and I want to reach them. Aside from finishing the half marathon in May, I want to follow the Escalating Density Training method and perfect some weight lifting techniques. Ultimately, I want to have the best summer ever by BEING and FEELING lighter and healthier.
Weight Goal:
I want to LOSE 20 lb
Bodyfat Goal:
10%
Upcoming Contest:
Vancouver Half Marathon
Last Updated: Feb 26, 2008 12:09pm
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Last Thursday, I made a template of my schedule for the rest of the term and showed it to my friend Dan. He agreed to commit to going to the gym from 800-1000pm 4 days a week. We live in the same place, so it's easier. I usually eat at around 615-700, rest for an hour and leave at 8pm sharp...
Hey man, how is it going with your training? I just put up some new pics on my page and updated my body stats. You should do that too, remember if you put yourself out there for the world to see you will be more motivated to look your best physically.
Thanks for the add, buddy! There's tons of good routines out there on the web, but also tons of different opinions on what works best. Learning while doing is best anyways. Keep up the good effort! Nice city, Vancouver, by the way. Played a season of junior football in the Okanagan 5 years ago :)
Ha ha! I should have figured it was geography! I blame my hair color. The group does sound interesting, but I will admit I don't have time to manage one. There's definitely a lot of stress and the need for support! :)
I'm sure popeyes has some gaspari nutrition products as they are a large brand name. I suggest super pump fort weight workouts but not cardio. Make sure you stay well hydrated or you may get headaches from it. Halodrol and Cytolean are great products too. I'm one of the few non responders to creatine so I dont know how Intrapro will work but you could give it a try. If you're looking at getting some magazines nothing beats Muscular Development. Nothing!
Yah I'll send you some stuff. My recommendations is to watch Layne Norton videos on bodybuilding.com and go out and by Arnold Schwarzenegger's book the new encyclopedia of modern bodybuilding. Also get a subscription to either FLEX or muscle and fitness.
If you find it online it might be very expensive because it's rare (I actually saw an out-of-print book about Michael Jackson being sold on amazon.com for $150 US !!! Needless to say I did not buy it).
Army. I'm pretty skinny right now. I tend to fluctuate about 15 lbs depending on whether I'm lifting or not. I just started again so I'm at my low weight of 164lbs and a much higher BF% than I would like. I've found my best accomplishments come in strength and not weight or size. I have about 5 months at my slow job before I go for some intense training with the Army, so I'm going to try to get to 180lbs before I leave.
In my opinion, the first two are easily the most important. Rest and good nutrition coupled with a good exercise plan will do more for a beginning bodybuilder than any type of special product or cutting edge workout.
Good luck, and stay in touch.
-Ice
8. Don't have more than 2 days rest in a row. I've found that it throws off my motivation and makes me lazy.
9. Don't overwork any bodypart. I've found that working one bodypart more than twice a week is too detrimental on your body to see healthy results.
6. Try to make your own meals. If you don't, cheat with something like sushi.
7. Lift only the weight that you can do correctly. Don't be embarrassed if other guys at the gym are putting up way more weight. It doesn't matter. Doing exercises correctly will give you better results anyways, so eventually you will be putting up more weight than them.
3. Get your daily vitamins. I aim for 200% daily value, but that might be a little excessive. Don't just take multi vitamins though. Spinach is great for vitamins and minerals.
4. Don't miss your workouts or your meals. Do these things for a few weeks and it will become routine, then you won't want to miss them.
5. Drink little to no alcohol. If you do drink alcohol, then do it on your OFF DAYS and no more than 2 drinks.
1. Get at least 8 hrs of sleep, and don't make it more than 9 hrs. If you stay up late, then make your breakfast at 10am-12pm and adjust your meals accordingly.
2. Eat 5+ small meals a day spaced out evenly. Eating 3 big meals makes it hard for you to absorb good nutrients and your body converts the extras to fat.
For supplements stores stay away from GNC. Even with there gold card discount you still pay double the price. Popeyes is great and Reflex on Boundary Rd is where I shop. For supplements themselves keep this in mind 'whey is whey'. Dont pay twice the price for whey hydrosolate thats 10% more bioavailable just take in 10% more of the cheap stuff. For any other supplement quality is most important. Gaspari nutrition is the best for this, everything they make works period.
