MaggioMuscle Training Log

[MaggioMuscle]

WELL, its been since Aug of 2005 I have been hiting it hard to slim down and beef up. I will post some before and after pics soon. So far this is my training schedule for the rest of this week:

This week was grueling! I need to work up to it before I try it again.:

Sun Feb 5-rest
Mon
a.m. 2hrs moderate intensity cardio for fat loss (45min run 12min/mi, 15min bike, 30min eliptical,
30min swim)
p.m. Triceps and shoulders
Tues
a.m. rest
p.m. Biceps and chest. 30min high intensity cardio on eliptical (Heart rate 145-155)
Wed
a.m. 1hr mod. int. cardio (45min run 12min/mi, 15min bike)
p.m. Back and Legs. 1hr mod int. cardio (30min eliptical, 30min swim)
Thurs - Rest
Fri
a.m. Rest
p.m. Biceps and Triceps.
Sat - Rest

[MaggioMuscle]

Sun Feb 12- 13mi run
Mon am-1hr mod. int. cardio (30min run 12min/mi, 30min swim)
pm-Shoulders
Tue Rest
Wed am-1hr mod. int. cardio (45min run 12min/mi, 15min bike)
pm-Chest
Thurs am-30min high intensity elliptical
pm-Back
Fri am-1hr mod. int. cardio (45min run 12min/mi, 15min bike)
pm-Triceps, Biceps
Sat am-rest

[MaggioMuscle]

Since mid Aug '05, I have lost 12lbs fat and gained 7lbs of muscle.

Here are my stats:

6' tall
Age: 31
225lbs
20% BF

Goal for June 1:

222lbs
18% BF

Goal for Jan 1:

216lbs
12% BF

[MaggioMuscle]

Sun- 5K race (goal time: 27mins, actual time: 26mins)
Mon- a.m. 1hr mod intensity cardio (includes a 20min run)
p.m. Back
Tues-a.m. rest
p.m. Chest, 30min high intensity cardio (HR: 165-175)
Wed- a.m. 1hr mod intensity cardio (includes a 45min run)
p.m. Shoulders (with trainer)/ light leg workout
Thur- rest
Fri- a.m. 1hr mod intensity cardio (includes a 45min run)
p.m. Bi/Tri, 30min high intensity cardio (HR: 165-175)
Sat- rest
Sun- 15mile run

[MaggioMuscle]

Ideas for 6-week cutting program March 20- April 30

1. Eat every 2hrs approx 200kc x 6 = 1200kc/day on low cal days (Tu, Th, Sat, Sun)
2. Eat every 2hrs approx 400kc x 6 = 2400kc/day on mod cal days (Mon, Wed, Fri)
3. DEXATRIM MAX Ephedrine Free Formula (3 on low cal days, 2 mod cal days)
4. Total calories required to maintain weight = 3000/day x 30 days = 126,000kc
5. Total calories consumed on this diet = 28,800 + 43,200 = 72,000 kc
6. Difference = 54,000kc/3500kc/lb = 15lbs
7. Anticipated weight losss: 230lbs -> 215lb
8. Anticipated lean mass: 230 x 81% = 186.3 to maintained at 186.3lbs
9. Fat loss = 15lbs.
10. Body fat = 186.3/215 = 13% (from 19%). Loss of 7% body fat.
11. Workout routine:
HIIT 20mins Tu, Th
Circuit training: M, Wed, Fri
Running: Tues, Wed, Fri, Sat or Sun
12. Workouts: three times per day M-F. Example: a.m. walk or run, lunch: walk or HIIT, p.m. weights or walk
13. Walks: 30mins brisk
14. Diet: 100-200g protein (400-800kc), remainder fat and carbs.
15. Workout calories: 800kc/day x 45 days = 36,000 = 10lbs, so fat loss may be as much as 25lbs. BF = 186.3/205 = 9%

Example Menu__________calories(kc)/carbs(g)/protein(g)/fat(g)________________

M-W-F

1/2c oatmeal 150/33/3/2
2c skim milk 160/24/16/0
1 banana 105/27/1/0
meal total 415/85/20/2

protein shake 420/43/62/0

regular lunch est 400/60/40/0

protein shake 420/43/62/0

1 nutrigrain bar 140/26/1/3
2c soy milk 200/34/16/0

regular dinner est 400/55/15/13

daily total 2400/346/216/18

Tu-Th-Sa-Su

1/2c egg beater 70/2/12/2
1/4c 2% cheese 80/1/7/5
1c skim milk 80/12/8/0
meal total 230/14/27/7

2pc toast 160/34/6/2
2tbs jelly 100/24/2/0
1c skim milk 80/12/8/0
meal total 340/70/16/2

regular lunch est 220/40/10/2

1/2 protein shake 210/22/30/0

1 banana 105/27/1/0
1c soy milk 100/17/8/0

*night time-snack on veggies, drink lots of v8, low cal filling stuff.

daily total 1205/190/92/11

[TrainedMind]

Originally Posted by MaggioMuscle

Here are my stats:

5' 6.7" tall
Age: 31
225lbs
20% BF

That's an interesting stat man since your sig says you're 6' tall, which one is it??? Just wondering

[MaggioMuscle]

I am 5 foot 11 and 5/8 inches, technically. Sorry about the error. Correction made.

[MaggioMuscle]

I had a great day today. Only needed 2200 calories. Update in one week!

[Mad120987]

im confused... are u goin for 9% or to 13%? what is your goal?

[MaggioMuscle]

I will be happy with 13%. I know that even the best laid theories and plans are different from reality. So I aim on the conservative side.

[Mad120987]

man, you can do it. I know im younger and its taken me a year and a half of on and off cutting (and not gotten very far in the muscle gain catagory) but i went from 195 and 28%-30%ish to 172% 12%ish but if i had know what iw as doing from the begenning and stuck to it the whole time, i could be at my goal (in my sig). Im sooo close ican taste it tho so im gunna keep pushin.

so my advise for you, go for the GOLD, dont settle for silver or bronze. get what you want even if it is hard to get to 9%, thats where im goin and im not givin up till i get there (even if i have to go on and off of cutting) ill get there and so can you.

[MaggioMuscle]

I lost 5.5lbs. Not sure how much is fat. I decided that fewer than 2000 calories is too few. So I will stay around 2000 calories per day instead.

[Mad120987]

yea, ive found that less than 2000 is way to little also. Ive tried as low as 1600 and its definately too low, lost muscle doing that.

Im zig zagging and doing 2300 on low days and 2800-3000 on high days. I only lost 0.5lbs last week so i changed my cardio routine from 2 days treamill and 1 day recumbent bike for 12 mins of work HIIT, 20 mins with warmup etc. to 4 days treadmill for 45 mins at 6mph. Im not wanting to lower calories but if this change in cardio doesnt do the trick, im gunna have to lower the calories.

keep us updated, im interested to watch your progress. hope to see some new pictures after you drop a few % and definately when you reach your goal.

[MaggioMuscle]

Thanks for the encouragment Madman!

I made one other change to the plan: no more circuit training. Back to my regular routine of arms/traps,back,sho,chest,arms/traps. Its just more fun! and I figure I got enough cardio goin on.

[MaggioMuscle]

In the past two weeks I have lost 6.5lbs. Calipers and bio-electrical impedience suggest that I have lost 7.5lbs of muscle and gained 1lb of fat. A photo seems to support this by inspection. But I have been very active and have lost 1/2" around my waist. I will continue with the program for now b/c I have doubt in my ability to determine true change of lean muscle mass and am not sure about the shadows in the photo.

I was inspired by another bypass patient today who lost 100lbs in 10months. This was lifetime weight he suffered with since a child. His story was inspirational. It really is all about diet and controlling portion sizes!

[Mad120987]

look maggio, this may be hard to believe. I know more cardio and less calories seems to be the answer for loosing weight and it is. It is the answer for loosing "weight" as u have proven to yourself but not for loosing fat. I know your a chemist or bio engineer or watever and ure smart as balls but listen to me.

you need to re-evaluate your diet. go to www.thefitnesshub.com and get ure maintenence caloric level. Make a good balanced diet that you can follow at maintenence level and eat that for 1 week. Be sure to spread ure meals out about 3 hours apart and have a nighttime protein shake right before you go to bed to help keep you from going to bed hungry and waking up hungry cause that will ruin you on ure diet (also it helps you repair ure muscles during sleep cause u got something to feed them). Try to stay away from MRP's and eat whole foods.

Then after you do that for a week, cut serving sizes or a slice of turkey or some cheese or something out of each meal so that u cut a total of at least 500 calories but no more than 700 calories off of ure maintenence diet. Follow this low calorie diet for 4 days, then do ure maintenence calories for 1 day and repeat. Do cardio 3-4 times for around 45 minutes of medium or low intensity (around 65%or max heart rate). I would just train for ure runs cause i know how u run and u run long distance. I would just do ure long distance training and no extra cardio. You can and will over do the cardio if u train for ure runs and then do cardio for loosing weight.

Continue to hit the weights. Only you can know wat kinda macro works for you. I know that only 500 calories a day doesnt seem like much but -700 6 days a week is 4200 calories and then add in ure cardio and u have enough calories to burn off the 2lbs of fat and not overdoing it to burn the muscle as u apparently have been doing.

[MaggioMuscle]

I hear what you're saying Mad. I am going through with the full six weeks before making a final assessment about the quality of this approach. It's too early to say if what I noticed last week is real or a measuring or preceptual artifact. Here's the update:

Weight has dropped again: 3.5lbs the first week, 5lbs the second week. Body fat has dropped from 21.3 to 20.2% by BEI. My waist has gotten smaller by another half inch, down to 38". Fat mass has dropped 3.5lbs this week, suggesting that I lost 1.4lbs of muscle this week. Probably true.

So why am I loosing muscle? For one thing, I am eating less frequently than every 2hrs- need to fix that. A carb source constantly available will supplant amino acids as the three carbon TCA primer for fat loss. What's been happening is my body is taking aminos from my muscles since there is not enough glucose around. So maybe I need to eat a pc of fruit or a nutri grain bar every 2hrs. Also, to offset this negative nitrogen balance, I will better divide up my protein throughout the day instead of getting 1/3 in the morning and the rest after my eve workout like I have been. This way my muscles can repair during the day between workouts and if my body wants to take it from aminos instead of glucose (if there is still not enough), at least it will take it from the food I am digesting than from my muscles. Also, I am not eating my first meal until late morning. Need to eat a little something before the morning runs. Lets see if this helps.

I am pleased with seeing my stomach going way down. I will post pics before and after the six week program when its over. The dexatrim has allowed me to eat way less. I have adjusted to very little food, about 1700kc/day!

This past week's workout history:

Sun- 10mi run
Mon- a.m. rest
lunchtime walk
p.m. arms/traps + 30m mod intensity elliptical
Tue- a.m. 30m run
lunchtime 20m HIIT
p.m. Shoulders + 30m swim
Wed-a.m. 55m run
lunchtime walk
p.m. Chest/back + 30m mod intensity elliptical
Th- a.m. rest
lunchtime 20m HIIT
p.m. rest (feeling very tired and sore everywhere!)
Fri- a.m. rest (overslept my run)
lunchtime walk
p.m. Arms + 45m run
Sat- my plan today is rest, but might go for a swim. Will update.

[MaggioMuscle]

I will update this log after my May 2 final exam.

[MaggioMuscle]

Here is the overall summary:

Total weight change: -9lbs (230lbs to 221lbs)
Waist: -1.5" (39" to 37.5")

I do not have an accurate way of assessing bodyfat. My estimates have suggested a loss of only 1lb of fat, the rest muscle. No way! Not when I have lost an inch and a half around my waist!

My goal was to get down to 215, but I did not learn how to eat much less until later in the program. I am going to repeat the program for another 6-weeks. I should be able to get down to 210lbs from my current 221lbs.

I will post before and after pics for the 1st 6-week program next week, probably Wednesday.

[dannyboy9]

Have you ever tried H.I.T. type weight training Maggio?

This routine would be alot like supersetting but most people know it as V Player's Routine....it's one hell of a routine and I'm betting if you have a thing about your diet, this program is for you because people have made results even with an O.K. diet because the program is designed to naturally raise testosterone and GH levels....just a thought.