Protein intake and some dieting requirements guys

So I have started getting back into the swing of things again I need to train A few muscles very hard Biceps has shrunken extremely badly and I won’t take that. So I wake up 4:30 every morning only another half an hour to push it then I am there and will be doing insane training sessions. The quit smoking is going relatively well I had three cigarettes over the weekend (it’s harder on weekends) but for the rest of today I will stay clear and then tomorrow is off and then by the weekend it will have been 5 days and that shouldn’t be hard at all.

So let’s talk About Diet. I eat as much as I can and as regularly as I can which is not really right I overdo the carbs and lack on the protein side so From now on I am going to work on the Diet as well 6 meals a day or 6 snacks a day to bump up your metabolism.

Now with me quitting smoking I am sure that I can Allow myself 7 eggs a week ( I should do a lot more but Bare with me (I’m Only a working class guy here)
So for Breakfast I want to eat one egg as I wake up and then after training for breakfast the general Breakfast which is the wheat biscuits or oats (Oats you need to prepare so only on special occasions) then as the day progresses I want to take a protein powder for 10 preferably a casein Protein, then lunch the general cooked meal. At three I want to take half a cup of oats this will already put quite an impact on my size I’m sure as I have done it before then at supper have some more nice cooked Meal (My Wife’s food is the best) That’s probably why I have such a stomach as the food so nice.

Well then before Bed I would like to take another Casein Protein to last the night and then restart that for the next day again. On the vitamins side Hey that stuffs expensive but in time I will let you know if I find a good one to use. Another thing I’m thinking of getting again which helped me a lot in the past and worked like a charm was Brewer’s yeast tablets. They also let you bulk up quickly and naturally. Obviously the ultimate one to get is the Animal Pack and stack but who’s got that kind of money any case. But let’s see first what this little alteration does in the next two months and take it from there.

I will upload a training schedule very soon again as I have updated it slightly and then I need to give you another body profile again so We can track the progress so far (Remember the earlier post about goals and reaching them and tracking your progress.

Tip for today is just some info on protein

There are four or five types of protein with a lot of great features now I don’t know about you but I can only afford one type of protein a month. The guru’s advise us to use three different ones for different times of the day and for different requirements so let’s have a quick look at what the proteins are and shortly what they do

Whey Protein:
Whey protein (the highest quality and best form of protein) is incredible stuff. It provides the body with the necessary building blocks to produce amino acids that are used for building muscle tissue. It just doesn’t have a very long release in your system so your body uses quick and out.

Casein Protein:
Casein, an extremely slow digesting and rich protein source that continues to feed your muscles long after whey proteins have dropped off. The slow and sustained release of amino acids from micellar casein can cause a 'timed release' trickle of amino acids into the bloodstream which can last for as many as 7 full hours after ingestion

Egg Protein:
Back in the day Bodybuilders were forced to drink egg whites, which can be unsafe, or cook dozens of eggs at a time. The high cholesterol and fat in eggs made this a somewhat unhealthy way of getting your protein. Now, great Egg Protein products have fixed these problems and made it easier than ever to take in as much egg protein as you want in a single, delicious shake!

Soy Protein
Soy protein is a complete protein that ranks right up there with the best in the Protein Digestibility Corrected Amino Acid Score (PDCAAS). Soy protein is generally very low in or free of fat, cholesterol, and lactose. Soy protein is approved for those who are lactose intolerant, and can be used as a meat substitute. Much more than just an ingredient for a protein shake, Soy protein can be used for cooking instead of flour, producing high protein foods that are extremely low in fat, a bodybuilder's dream come true! Soy protein is derived exclusively from soy beans.

Commitment here we come

The weekend has come and gone and now we are back to the normal routine of things. I hope you all had a good weekend; I had a good one with some BS at the end. Well today I need to look at something that really needs a lot of attention and it is also something I struggle with A LOT. Commitment, if you are committed enough you will not eat the wrong foods, smoke, drink, waste time or miss training sessions. The top of the crop sports people have commitment but we who does it for the fun of it and don’t want to turn professional we don’t have. I have decided that no more crap from now on its balls to the wall in every aspect either go hard or go home.

Tip for Today:
Keeping an accurate training journal, will guarantee that you are making progress, and if you are not the journal will have the answers to why you are not seeing any gains..

Hardcore training and attitude

Well my fellow members of the steel seduction, for me there is nothing better than waking up and your whole body feels like it has been smashed by a humongous rock.

I have trained hard last night my biceps feel like they have been cut in half and chunks were taken out of them. I can really feel I trained last night. This week I have lost a bit of focus on the training side but were back in action again. So from next week back to schedule but for now I train hard what I can.

Last Night I did just biceps I started out very heavy (For me currently) [going to change] I started my first set on 50Kg (110Pounds) and then two more sets with 45Kgs (97.9 Pounds) and after that I did a strip set of stripping the 2.5kg every six reps in succession all the way down until I was training with 5kgs (11 pounds) then I rested slightly. Blowing like a beast from the underworld and decided to pyramid it up all the way to 45Kg’s (97.9 Pounds) again. I tried to go some Hercules Cycle training but I was shaking so much I had to give up. I am still very unfit but getting closer.

And then again this morning I am still diligently doing my forearms every day day in and out and the results is astonishing they are actually hardening and getting really strong now, as well as bulking slightly. . .

With fury and wrath I train

So I have to admit I struggled a bit last night. But man did I train I did the Hercules cycle training with the intent on doing my chest afterwards but once again time caught up with me and I was locked out of the weight room. But what I did do is train very technically correct and I can really feel it this morning.

I have learned that doing any exercise half doesn’t work you have to make sure you train the muscle all the way through. So with each rep I controlled the weight slowly down to the position and slowly pulled it back taking +/- 2 to 3 seconds per rep. It was really awesome I can feal my whole body is shaky and the muscles really worked out. Try it out and let me know if this does it for you too.

Wellness, What a trip

Doesn’t it feel awesome if you awake and you feel you have worked out your body stiffly reminded that you are working on him to improve him? Well that is what I feel like today I am satisfied and refreshed for myself nothing relaxes me more than a hardcore balls to the wall training session, The sweat flowing and all your worries and pre conceptions of everything out the door for at least that hour. I am addicted to training. I said it. Well last nights training was great My Back unfortunately is still in a knot. But recovering well.

I have gotten injured a few times in the past all because of lazy muscles and unsafe training practices and definitely a few times because plain stupidity. What I have learned is listen to your body tune in to its rhythm when it says its done don’t push it over the edge. Just work around it. In the past I used to stop all training and physical activities and would stay off training for two or three weeks no! now all I do is listen to my body if my back is sore but I can train my Biceps, chest, triceps and shoulders without placing any strain on the sore muscle, Why not.

So tonight again I will train around my back I am going to do shoulders. Due to the back pain I will not be able to push any weight up in the air too much downward pressure. But I can pull my own body weight up in the air yes? So for tonight I will do shoulder pull ups that will work my Shoulders my lats and traps I am going to try and do 6 or seven sets of 10 reps. And as soon as my back is well again I will post you the general exercise routine I normally use with my shoulders. And then again as I said the general Hercules training again without the back touching exercises.

Great training day lets see tonight

Well Last night I officially got back into the whole training thing for good now. No more bull, Balls to the wall. Yesterday I was talking about weight goals for each exercise. So for last nights training I was doing bench press I know my 1 rep Max (the maximum you can lift once) is +/- 135-140Kgs( 286- 308 Pounds) so I want to lift at the end of this year at least 150Kgs( 330Pounds) with a one rep max of 165Kgs( 363 Pounds) that is on the bench press. My Ultimate goal is to eventually bench 500Kgs (1100 Pounds) and when I get there I will set a new goal.

So tonight I have to train biceps and lats. I hurt my back during the holiday so I am not going to do lats. I will do My general gorilla training just without the shoulder work and the back work (My back is really sore) So this morning I started with grip work, Every morning I take the grip and work my fore arms I do 3 sets of 100 grips and then go down doing 80, 70, 60, 50, 40, 30, 25, 20 and then I cannot feel my hands any more. When I get home tonight I will do Bicep concentration curls over a chair with 25Kgs (55pounds) per arm. I will do 5 sets of 12 each.

And tonight I will start doing sit ups(depends on my back) just start off with 200reps or 4 sets of 50.

Now for the Biceps I also have a goal my goal is to least train with 40Kgs (88pounds) per side so that is 80kgs (176pounds) on a bar. My big goal is to train eventually with 130Kgs (286pounds) on the bar.

Now that is the easy part the difficult part is the diet now for today I haven’t started eating breakfast yet. so tomorrow I will. I will have lunch at work (our office provides us with lunch) and then I will have dinner. Tonight I will start with my protein shake as well. I’ve had it now for a year.

My goal for the short term is to have my day accordingly, in the dietary sense.

Breakfast, then a snack for 10:00 (eggs or something), Lunch, protein shake, dinner, and a protein shake before bed.

Now that is harder than it sounds, it is not so much an issue of eating but rather the financial burden there off. But it is a goal and needs to be worked towards. My Supplement intake is truly horrendous, I take no supplements at all no vitamins, no amino acids compound nothing. My goal is to get to a financial point where I can spend at least R1500 (+/- $150) on Nutrition that will include the all famous Animal Stack, protein shakes, nitric oxide and some extras like more meat in the house and if possible a better quality breakfast. But for me R1500 a month is quite a bit.

Well lets work at it.

So everything is back to normal again

So great the holiday is over and everything is going back to normal what a relieve. I haven’t done half as much as I planned and not nearly enough of what I wanted. I ate like a monster and drank like a rock star. Well if you did the same I have bad news for us now it is time for redemption. I need to get my ass trained and tone before the end of the year at least pick up an extra 10-15kgs of muscle mass and loose 30% of my body fat.

Fair enough I have lost 10kgs during the holiday with all the walking and doing some house renovations. I once met Mr. Francis Benfiatto which is very unlikely meeting a Pro Body builder in South Africa. He told gave some awesome advise which you can follow in everything you have to set goals short term long term and the end result and you have to build a plan which you can follow to reach your goals dreams what ever. A lot of guys go to the gym everyday trying to get huge but with no proper plan and short term goal and one month down the line they are not huge don’t see the small results get negative and stop training. It happened to me as well before. Stay Focused with your dreams and goals in mind and grow from there.

So without talking too much herewith find my goals

In the short term i.e. this year I want to accomplish the following:

- I want to bump up my diet and dietary intake , Better foods less junk
- I want to train every day not missing one session and training heavier weekly
- At least loose half of my stomach and start to see the muscles again
- I want to gain 15-20Kgs of muscle mass

In the long term plain and simple: obviously monstrous size and power

Now you see this is simple goals very simple and very do able, I will be happy if I reach them as I therefore know what I have achieved. If it goes better than that great then I can recheck my goals in two or three months and give you and myself a reality check and take a new direction to make sure that these goals are reached or improved

I also have more short term goals in the weight division but those I will go into later as they are per training for instance I bicep curl 25Kgs per arm and I want to go up to 30kgs a side within this month but that I will go through daily and I will give you my plan to get there.

For today here is my problem My chest has sunken back in during the holiday So I would definitely need to get it back up. What works best for my Chest is heavy and hard and continues. So I will add Bench-press to my everyday roster to take a part of these benefits and work it in a drop set manner every Monday.

Now find herewith my Monday training routine for this month I will as per my goals have to stick to this for this month at all cost.

Remember you only get out what you put in if you do a half ass job you will get half ass results.

What I do is

• Bench Press 3 sets with 10 reps 110Kg /220pounds
• Bench Press Drop sets starting at 120Kgs 240 Pounds working my way down until 80kg 160pounds doing 5 reps with each 5kg/10 pounds interval.
• Tri presses 18Kgs / 39.6pounds 5 sets of 15 reps

And then to finish off I do the basic Hercules training. Tomorrow I will go through my Benching goals and Triceps training goals.

So Training Day Starts's tomorrow

Welcome again Well tomorrow is training day everything is in place my chest is still slightly weary but no more.. So tomorrow morning I will start with my Muscle shaping training and tomorrow night I will do my hypertrophy training ( I will still explain hypertrophy if you do not understand).
I have started bumping up my diet again I go on the eat as much as you can as many times a day trying to keep it to the 40% Protein 60% Carbohydrates I am also using a protein shake and will go on the vitamins early in next year. I will give you a proper run down on some good days with what I’ve eaten during that day and my protein intake etc . . .
So what do I have planned for tomorrow, it is very simple Start light for the first week and build up from there until I get my confidence back and then go heavier and heavier.
So to start
Morning Session: 6 day Split concept (another body part each day for 5-6 sets 2-3 different exercises and some rest days after each six days
I will start with my neck and shoulders. I will keep it small
Shrugs for my neck 4 sets of 12 reps with 50Kg’s or 110poundsShoulder lifts 4 sets also 12 reps with 20kg’s or 45poundsthen some side raises 4 sets of 12 with 10kg’s Like I said start slowly and start small that’s the morning then the evening I would have my Hercules training again. I have tested it slightly during my sick time and taken some pictures for you all to see.
It is basic body weight training first I will do some sit ups and crunches about 50-200 and some Pushups three or four sets of 20. Then I do my biceps my shoulders and Lat’s with 2 x 25Litre water tanks filled with water doing only 15 reps. Unfortunately I don’t have any leg training equipment so I use an old car we have in the yard lifting its back end 15 time and for dead lift and general power I have a dustbin filled with bricks that I carry around to build extra strength so after tomorrow I will start placing some weight specs and more measurements.