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 By: Ryan Swan Week #2 NOTICE: This is article #2 of this series. Click HERE for the front page. Week one is done. I feel pretty good. I weighed myself on Sunday and came in at 193, which is good. I had strep throat for two days which was horrible. It hurt like hell trying to choke down tuna with razorblades in my throat. But I made it, only missing one meal. On top of that I had midterms all week. Let's just say I could have done a bit better on them. But they are only midterms. I can't let anything come in the way of training and dieting, however, I am spending $10,000 a year to come to school here. I'm not going to lie, it is hard as hell to get motivated to do anything other than eat and rest after my workout. I was asked by a professor of mine, why I do this to myself. And I thought for a minute. I do it because it's hard. It is such a challenge, and I've set a goal for myself. Success is my only option. Training Training this week had some ups and downs. It was tough to stay pumped without many carbs in me. On the one day I forgot my fat burner before my workout, I almost fell asleep on the bench press. Luckily I have a good workout partner. After a lecture on how this is not a game, and this is no time to be F*#kin around, I woke myself up and had one of the better workouts I've had in quite some time. I find I am hard on myself. I am loosing strength in almost all of my workouts. But I just have to keep telling myself, this comes with the decreased caloric intake. The best advice I ever got, was from my trainer from the first competition I did. He told me that I would look like a toothpick in the gym, but when I walk on stage I would look like a monster. That was so true. Tanning I went tanning twice this week. I haven't started using any creams. I am just tanning to get some color, and it helps with my mental game because I can see a definite change in something. The darker color brings out the cuts. I was doing some research and I am going to use Dream Tan #2 this year for the competition. I've heard nothing but good things about this product, and Bodybuilding.com has it at an unbeatable price. (trust me I've looked). Diet The diet is... Well, it's the diet. I feel weak, tired, and I'm sick of eating the same shit every day. What else can I say? Supplements:
Vitamin C - As an antioxidant to prevent muscle atrophy (muscle breakdown) Glutamine - To speed recovery by rebuilding muscle (Essential Amino Acid) Dymetadrine Xtreme - To increase my metabolism and give me much needed energy EFA oil - with such a low fat diet, I must supplement with some Essential Fatty Acids Optimum Protein - To rebuild and repair muscle tissues. Week 2 Diet
6:00 AM
6:30 AM
7:30 AM - Meal 1
Meal 2: 9:30AM
Meal 3: 11:30 AM
Meal 4: 2:00 PM
Meal 5: 4:00PM (pre-workout meal) Workout: 4:45PM
Meal 6: 7:00PM (post workout)
Meal 7: 9:00PM
Meal 8: 10:30PM Totals For Week One
Because there is 3500 Cal per lb of fat, I will be loosing approximately 2 lbs of fat per week, for a total of 18 lbs. However, time will tell, with cutting water, etc, how much I will loose exactly. I try not to use the scale as a judge of where I will be, rather, I use the mirror to judge where I am. What I Have Changed This Year The first thing I switched was I only ate shredded wheat in the morning. It has the same amount of carbs as the oatmeal, but I find it sits better in my stomach and I like the taste. I put some sugar twin on it. I love that stuff. Secondly I started to go back to my old leg workout. I did 8 sets of squats but only went up to 315 lbs. Then I hit the leg press for 4 sets. And finished off with leg extensions My Training Monday - Chest and Shoulder
Flat Bench Press/Flat dumbbell press - 6 sets - 2 warm up - View Shoulders
Front raises - 4 sets - View
Leg Press - 12 sets - View Wednesday - Back
Chinups - 3 sets - View Thursday - Arms
Alternate Dumbbell curl - 6 sets (2 warm up) - View Friday - Only Morning cardio Saturday - Abs, calves and Forearms
Crunches - 4 sets - View Calves
Seated calf raise - 6 sets - View Forearm Forearm curls - 6 sets - View Sunday - Only Morning Cardio
Reps: I don't bother to put numbers on how many reps I do because it will change from exercise to exercise. I aim for what is called Total Positive Failure (TPF) this is when I can no longer complete one more repetition with proper form. After reaching TPF, I will use a spot to get 1-2 more reps out of each set. However, I use a weight in which I will reach TPF at around 10 reps. I never go below 5 though. Posing: I am really excited about my posing routine. I have been working on it since I found the song in September. I have decided to use the song "rock you like a hurricane" by The Scorpions. But it's a version with the Berlin Phil. Harmonic orchestra. It's an awesome song for posing, and my routine is pretty much down pat. Learn more about the importance of music, click here! Looking back, week two was pretty good. I lost about 15 pounds so far and am down to about 193 lbs. A lot of this is water again, even though I am constantly drinking water, the caffeine in the fat burners is a natural diuretic. Besides getting moody, I'm doing ok. School is getting that much harder with the diet. But again, that's why I do this. If anyone has any suggestions on some supplements I should be using, let me know. See you at the gym!
Train hard, see you at the gym,
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Cardio: I do morning cardio every day. I do afternoon cardio on the days I strength train. My cardio will consist mostly of the stepper.
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