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 By: Shane Giese
These past few weeks have been a great learning experience for me. I have learned what it is like to be on a diet that has too little calories, and a diet that has too much calories. I feel that I didn't lose as much fat as I wanted to last week. There are two things that I can do from here: decrease calories or increase cardio. I think that decreasing my calories slightly and increasing my cardio is the best option. I have usually been walking for 20 minutes before breakfast on every back/abs and triceps/biceps day. I will start walking 30 minutes on these days for now on. Also, on rest days I have been walking 30 minutes during the time that I would normally be working out (if it wasn't rest day). I will bump this up to 40 minutes. The only thing that I am going to take out from my diet is one piece of brown bread from meal #6. I think this is all that needs to be taken out at the time. If my fat loss doesn't speed up after these changes, I will simply add in more cardio. I can't wait for my competition! *Note - For meal 1 I also take: multivitamin, vitamin C, vitamin E, vitamin B. For meal 5 (post-workout) I also take: vitamin C.
Diet
Meal 2: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran Meal 3: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water Meal 4 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain Meal 5: 1 egg yolks, 10 egg whites, 2 pieces of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts Meal 6: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 8: 1 scoop ISS Research Micellar Matrix, water Workout Did a 20 minute walk before breakfast. Triceps/Biceps
Overhead triceps extension: 80X9, 80X9, 80X8 Pressdowns: 160X11, 160X10, 150X10
Ez-bar curl: 75X12, 85X11, 95X9
Today was a decent workout. After I couldn't complete any more reps on my last set of skullcrushers, I did close grip bench with the ez-bar. I am going to switch overhead extensions for another exercise next workout. They have been putting a lot of strain on my forearms and my joints. My biceps workout went great. The ez-bar curls felt the best out of the three exercises.
Diet
Meal 2: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran Meal 3: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, banana, 10 oz orange juice, water Meal 4 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water Meal 5: 1 egg yolks, 10 egg whites, 2 pieces of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts Meal 6: 4 oz chicken breast, salad, water, almonds and peanuts Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 8: 1 scoop ISS Research Micellar Matrix, water Workout Quads/Hamstrings (LEG DAY)
Leg press: 400X15, 495X12, 495X12, 495X10 Leg extension: 130X12, 125X10, 120X9
Seated leg curl: 150X12, 150X10, 145X8, 140X8
Diet
Meal 2: Turkey, salad, 2 slices wheat bread Meal 3: 8 oz Chicken breast, broccoli, almonds, 1 slice wheat bread, water, 1/2 cup of shredded wheat bran Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water Meal 5 (post workout): 2 scoops Optimum Whey, 2 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water Meal 6: 1 egg yolks, 10 egg whites, 1 piece of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 8: 1 scoop ISS Research Micellar Matrix, water I made some changes in my diet because I was losing weight way too fast. I am going to have 2 cups of shredded wheat for meal 1, add a piece of brown bread to meal 3, add two pieces of brown bread to meal 6, and add peanuts to every meal that I have almonds. I will see how this works and see if I need to make any further changes. Workout Rest (40 minute walk on the treadmill) I took out a piece of wheat bread and 2 tbsp of dextrose today because I didn't do any weight training. All I did was 40 minutes of low intensity cardio.
Diet
Meal 2: Turkey, 2 slices wheat bread Meal 3: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water Meal 6: 1 egg yolks, 10 egg whites, 1 piece of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 8: 1 scoop ISS Research Micellar Matrix, water Workout Calves/Chest
Seated calf raise: 115X8 drop-setted to 70X8, 110X8 drop-setted to 65X8, 100X8 drop-setted to 55X8
Dumbbell bench press: 80X10, 85X9, 80X8
This workout was pretty decent. I am going to lighten up the weight on my last set of dumbbell flys next time. My forearm was causing me pain and was giving out on me. I will ice it and hopefully it will heal soon. For calves today, I did my reps really slow. I concentrated on the peak contraction and did a slow negative on each rep. I have been having trouble getting up high on my toes lately with my calf exercises, so I am going to lower the weight and continue to use this type of form. At the end of this workout, my calves were toasted.
Diet
Meal 2: Turkey, 2 slices wheat bread Meal 3: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, 10 oz orange juice, water Meal 5(post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water Meal 6: 1 egg yolks, 10 egg whites, 1 piece of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 8: 1 scoop ISS Research Micellar Matrix, water Workout Did a 30 minute walk before breakfast. Back/Abs
Dumbbell row (really slow reps): 110X10, 110X10, 110X10 Pulldowns: 140X8, 130X8 Assisted Pull-ups: 30X10, 40X10, 40X10, 40X9
Cable crunches: 160X15, 150X15, 150X15
Barbell rows were a lot harder this workout. I think it's because I had to use the skinny barbell. The powerlifters at my gym are bending all the good ones. Dumbbell rows felt really good. I used really slow form and made sure to concentrate on my back the whole time. This was a great back workout. I got a lot fewer reps on my cable crunches, but that's because I did leg raises first. I didn't think it would make that big of a difference, but it did.
Diet
Meal 2: Turkey, 2 slices wheat bread Meal 3: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water Meal 5 (post-workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water Meal 6: 1 egg yolks, 10 egg whites, 1 piece of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 8: 1 scoop ISS Research Micellar Matrix, water Workout Shoulders/Traps
Dumbbell press: 50X9, 50X8, 45X8 Side-laterals: 25X10, 25X9, 20X11 Bent-over laterals: 45X10, 45X10, 45X10
Barbell shrugs: 235X10, 235X10, 235X10, 235X10
This was a really great workout. Everything went smooth and my mind to muscle connection was intense. There's really not much else to say about the workout. I don't care if my weights are going up or down or if my reps are increasing or decreasing. I can make a set work my muscles more with less reps and a greater muscle to mind connection than if I did a set with more reps and a weaker muscle to mind connection. When you do an exercise, don't concentrate on form. Form should already be imprinted in your brain. Concentrate on your muscles. This will make a hell of a difference.
Diet
Meal 2: Turkey, 2 slices wheat bread Meal 3: 8 oz Chicken breast, broccoli, almonds, 2 slices wheat bread, water, 1/2 cup of shredded wheat bran Meal 4: 1 can of tuna, 2 slices wheat bread, large salad, 1 serving ICE, apple, water Meal 5 (post workout): 2 scoops Optimum Whey, 4 TBSP dextrose, 5 grams ICE, 1 serving Gplenish Glutagain, water Meal 6: 1 egg yolks, 10 egg whites, 1 piece of wheat bread, water, 1/2 cup of shredded wheat bran, almonds and peanuts Meal 7: 4 oz Chicken breast, salad, water, almonds and peanuts Meal 8: 1 scoop ISS Research Micellar Matrix, water Workout Triceps/Biceps
Triceps Nautilus machine: 80X12, 85X12, 90X11 Pressdowns: 160X12, 160X9, 150X11 drop-setted to 110X6
Ez-bar curl: 75X12, 85X11, 95X9
This was a great workout. I switched the overhead triceps extensions for the triceps Nautilus machine because my right forearm has been bothering me a lot. The machine was a lot easier on my forearm. For biceps, I am going to do alternate dumbbell curls instead of ez-bar curls because this exercise was also putting lots of stress on my right forearm. I will ice my forearm a lot and switch exercises that aggravate it. My forearm should be healed in no time. I ended the week weighing 166 pounds. I seem to be maintaining at this weight. I feel that I am slowly gaining muscle and slowly losing fat right now. That's how I want it to be. I don't want to skinny out by losing too much weight too quickly. I am taking things slow. I don't have TOO much more fat to lose, so I don't have to do anything crazy with my diet. Everything has been going great and I can't wait to show Wisconsin what I am made of!
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