i'm not on it right now, i'll try to give it another go. But the hardest part is going 14 days with 30grams carbs or less.
Plus we don't cook meat daily, and its tough to get in all my macros trying to stay 30g or less.
Phate's Journal
- Thread starter Phate89
- Start date
i'm not on it right now, i'll try to give it another go. But the hardest part is going 14 days with 30grams carbs or less.
Plus we don't cook meat daily, and its tough to get in all my macros trying to stay 30g or less.
ok- let's discuss you in your journal, not mine 
2 lbs in a 6K run is alot dude. And it is cool-ish in So.Cal right now. SO- you are a sweater.
the key to cramping and quick recovery is in proper preperation for what you are going to do to your body. Potassium Colinate(?) is a good thing to add to your supplement list, if you plan to keep running.
you are also young, and may be a bit jumpy out there in your run. Keep your vertical lift under control when you run (this could be burning up your calves.. For an awareness builder, try running for 5 minutes really springing up high, and feel those calves. Sometimes going into an extreme with something can give you an awareness to the error)
There is no reason to burn up your calves looking like a kangaroo. Settle in some.
Allow your foot to initiate landing on the heel (lightly), but 'strike' (impact) mid-foot, and then roll inward (rolling on the ball) to a "FORWARD" push off, verses an upward/out pushoff.
Also let your arms fall some. Many times we are excited and strong, and hold the arms up (look cool) and spring real high (look at how easy this is for me) and we wear our parts (burned calves) out. Glad I've never done that! LOL
Work on that for now.
AND- drink more water.
FF
2 lbs in a 6K run is alot dude. And it is cool-ish in So.Cal right now. SO- you are a sweater.
the key to cramping and quick recovery is in proper preperation for what you are going to do to your body. Potassium Colinate(?) is a good thing to add to your supplement list, if you plan to keep running.
you are also young, and may be a bit jumpy out there in your run. Keep your vertical lift under control when you run (this could be burning up your calves.. For an awareness builder, try running for 5 minutes really springing up high, and feel those calves. Sometimes going into an extreme with something can give you an awareness to the error)
There is no reason to burn up your calves looking like a kangaroo. Settle in some.
Allow your foot to initiate landing on the heel (lightly), but 'strike' (impact) mid-foot, and then roll inward (rolling on the ball) to a "FORWARD" push off, verses an upward/out pushoff.
Also let your arms fall some. Many times we are excited and strong, and hold the arms up (look cool) and spring real high (look at how easy this is for me) and we wear our parts (burned calves) out.
Glad I've never done that! LOLWork on that for now.
AND- drink more water.
FF
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ok- let's discuss you in your journal, not mine
2 lbs in a 6K run is alot dude. And it is cool-ish in So.Cal right now. SO- you are a sweater.
the key to cramping and quick recovery is in proper preperation for what you are going to do to your body. Potassium Colinate(?) is a good thing to add to your supplement list, if you plan to keep running.
you are also young, and may be a bit jumpy out there in your run. Keep your vertical lift under control when you run (this could be burning up your calves.. For an awareness builder, try running for 5 minutes really springing up high, and feel those calves. Sometimes going into an extreme with something can give you an awareness to the error)
There is no reason to burn up your calves looking like a kangaroo. Settle in some.
Allow your foot to initiate landing on the heel (lightly), but 'strike' (impact) mid-foot, and then roll inward (rolling on the ball) to a "FORWARD" push off, verses an upward/out pushoff.
Also let your arms fall some. Many times we are excited and strong, and hold the arms up (look cool) and spring real high (look at how easy this is for me) and we wear our parts (burned calves) out.
Work on that for now.
AND- drink more water.
FF
Okay, cool. Thanks for the advice, i'll try upping my water intake and following those running tips. Calves wouldn't burn hardly as much if i wasn't jogging through hills, dirt and rocky trails that make me jump around a lot.
A2
Military press 3x6 1x4
Weighted pullups[10] 4x5
bo row 5x6
Bench 4x7
Dips 2x16 2x15
21's 2 sets
Sorry. I've been slacking recently.
Been sick the last couple days, i haven't down a lower body session in a week and i 75% recovered, still had a cough and sore throat so just did some body weight exercises ( leg raises, crunches, sit ups, push ups ).
Tommorow going to make sure to do a lower body session and run 5-6K on top of that.
Just recently i haven't been as motivated to lift( especially hate working legs ) and just generally feeling lazy, need to get my head back into the game.
Been sick the last couple days, i haven't down a lower body session in a week and i 75% recovered, still had a cough and sore throat so just did some body weight exercises ( leg raises, crunches, sit ups, push ups ).
Tommorow going to make sure to do a lower body session and run 5-6K on top of that.
Just recently i haven't been as motivated to lift( especially hate working legs ) and just generally feeling lazy, need to get my head back into the game.
B2
Squats 3x90 seconds
RDL 3x10
Lunges 4x8
superset
Leg raises 4x20
Good mornings 3x10
Weighted ab work
Post workout cardio: 5K
FF: Took your advice, drank a lot more water. Almost 2 liter from workout alone ( usually what I drink in a whole day )
I still felt the calve burn once i started going on the up hills, but once i got to a a flat surface it went away.
And for some reason, i thought that i wouldn't be able to run as long before slowing down for some rest, but oddly i was able to go even longer at the same pace feeling great.
Though today's run was a bit shorter than usual, usually i run past the neighborhoods and run into the dirt trails of the mountains.
PWO: ****load of tuna as usual.
Squats 3x90 seconds
RDL 3x10
Lunges 4x8
superset
Leg raises 4x20
Good mornings 3x10
Weighted ab work
Post workout cardio: 5K
FF: Took your advice, drank a lot more water. Almost 2 liter from workout alone ( usually what I drink in a whole day )
I still felt the calve burn once i started going on the up hills, but once i got to a a flat surface it went away.
And for some reason, i thought that i wouldn't be able to run as long before slowing down for some rest, but oddly i was able to go even longer at the same pace feeling great.
Though today's run was a bit shorter than usual, usually i run past the neighborhoods and run into the dirt trails of the mountains.
PWO: ****load of tuna as usual.
Today has been a great day and night so far. I woke up a bit sore, i was expecting to be sore in the lower back since it was the first time i did heaver good mornings, but i felt sore in the hams too, which must have meant squatting non stop for almost 4 minutes plus heavy ass lunges did the trick.
On a more personal note: I shaved my chest/stomach today for the first time ( shaved other more personal parts as well hehe ) My stomach looks so sexy now, not all this hair covering my 4 pack LOL ( still some flab ) . It looks freaky as ****, especially when i looked down while lifting to see my hairy chest then lower, my NAKED pale stomach.
i like it though feels smooth as hell, just gonna suck when it starts growing back.
And now for the workout....
A2
Military Press 4 x 7
Weighted Pullups 10lbs 4 x 6
BO row 5 x 8
Bench 1x8 3x7
Weighted ISO pushup holds 10lbs 3x25 seconds
Dips 2x16 1x13
curls 3x15
1. Going to lower bench 10lbs, stick to the higher rep ranges, complete range of motion, good form and see if that will help me speed up progress. Probably should have jumped my bench 10lbs instead of 20lb, thats why progress might be slower
2. Dip progress coming to a halt, time to add weighted dips to get them back in gear wohooo.
3. Iso push up holds didn't feel too hard, even with a 10lb plate on my back. Could have gone longer. Come on Karky, do my shoulders have more endurance than yours j/p.
OR...progress might be slowing down because i've been in a calorie deficit, trying to cut some flab..get that hard look, then bulk. Not going to bulk until i get my body fat weigh low.
POst workout cardio: 5 kilometer
Post workout meal: 10oz chicken that I cooked. Hehe, i'm starting to love cooking. Not sure how to make this chicken any better. I sprinkle garlic over it, put it in the oven. Bake it for 45 minutes, broil for 15-20 minutes. It tastes delicious, but i wish i knew how to make it a bit juicier.
IN other news...
2000 POSTS !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Wohooo. I've only been here for...around 8 months so 10 posts per day isn't that big of a post whore ( i think ).
Since it's my 2000th post, just want to say how happy i am to be part of this community. Learned so much, made so much progress.
Chillen, FF, NBS4Life, Der, RWS, and everyone else thanks for all the support.
Heres to the next 2000 posts.
On a more personal note: I shaved my chest/stomach today for the first time ( shaved other more personal parts as well hehe ) My stomach looks so sexy now, not all this hair covering my 4 pack LOL ( still some flab
) . It looks freaky as ****, especially when i looked down while lifting to see my hairy chest then lower, my NAKED pale stomach. i like it though feels smooth as hell, just gonna suck when it starts growing back.
And now for the workout....
A2
Military Press 4 x 7
Weighted Pullups 10lbs 4 x 6
BO row 5 x 8
Bench 1x8 3x7
Weighted ISO pushup holds 10lbs 3x25 seconds
Dips 2x16 1x13
curls 3x15
1. Going to lower bench 10lbs, stick to the higher rep ranges, complete range of motion, good form and see if that will help me speed up progress. Probably should have jumped my bench 10lbs instead of 20lb, thats why progress might be slower
2. Dip progress coming to a halt, time to add weighted dips to get them back in gear wohooo.
3. Iso push up holds didn't feel too hard, even with a 10lb plate on my back. Could have gone longer. Come on Karky, do my shoulders have more endurance than yours
j/p.OR...progress might be slowing down because i've been in a calorie deficit, trying to cut some flab..get that hard look, then bulk. Not going to bulk until i get my body fat weigh low.
POst workout cardio: 5 kilometer
Post workout meal: 10oz chicken that I cooked. Hehe, i'm starting to love cooking. Not sure how to make this chicken any better. I sprinkle garlic over it, put it in the oven. Bake it for 45 minutes, broil for 15-20 minutes. It tastes delicious, but i wish i knew how to make it a bit juicier.
IN other news...
2000 POSTS !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Wohooo. I've only been here for...around 8 months so 10 posts per day isn't that big of a post whore ( i think ).
Since it's my 2000th post, just want to say how happy i am to be part of this community. Learned so much, made so much progress.
Chillen, FF, NBS4Life, Der, RWS, and everyone else thanks for all the support.
Heres to the next 2000 posts.
What are the chances we can see some pics? I just wanna see how lean you are while cutting.
Once I start getting good at it where i don't have to stop to take a break, i'll look into some races.
Yea I know, have issues with my digital camera. When I find the plug that lets me upload pics i will.
I also want to see some pics, so i can compare it to the old ones. It's not a huge change, where i've added inches to my arm ( added only around an inch and a half so far ), but i look much stronger.
Though I also would want to state that my number one goal is to increase strength, hypertrophy will come on it own as i get my lifts up.
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1.5 inches is pretty good man. I have been sitting at 14 inches since the first time I measured, during Christmas.
How long did that take you?
Well I have around 14 inches as well. You gotta remember when i started i was skinny, eating 1500 cals a day, little muscle, looking soft, so it wasn't too hard. Not sure how long it took, but i've added 15 lbs since i've started
I'll have to agree.
When you have no muscle in the arms, and your weak, and when you've been eating less then 50 grams of protein a day, its not so hard once you start lifting and eat seriously.
I don't think my arms will grow anymore until i actually start gaining more pounds, and that wont be for a while.
I don't think my arms will grow anymore until i actually start gaining more pounds, and that wont be for a while.
glad you straightened that out. i was getting envious. at 1.5 inches for Phate i was like "well, I'm not surprised" but then he said 14 inches, and i knew he was lying.
hahahahaha
arms!! who would of figured!
surprised more ladies aren't posting here-- must be intimidated!!
yep
FF'er :azzangel:
Honey--- get ready! I am on a testosterone high!! << me talking to my honey! NOT YOU!
oh,,, and good job on running. an i hear ya on the whole taking a break thing. It takes gonads to keep the pace.
I love me! hehehehehe
yer the best Phate!
glad you straightened that out. i was getting envious. at 1.5 inches for Phate i was like "well, I'm not surprised" but then he said 14 inches, and i knew he was lying.
hahahahaha
arms!! who would of figured!
surprised more ladies aren't posting here-- must be intimidated!!
yep
FF'er :azzangel:
Honey--- get ready! I am on a testosterone high!! << me talking to my honey! NOT YOU!
oh,,, and good job on running. an i hear ya on the whole taking a break thing. It takes gonads to keep the pace.
I love me! hehehehehe
yer the best Phate!
14 flexed, not cold.
If you check out my before picture, you'd see how skinny my arms were, was always emberassed to wear t shirts. I've added lil size so now even when my arms are cold, they look "normal" dont need to be emberassed about them. Before, my arms looked the same when i flexed and at cold, had no biceps at all LOL, now, big change since then, nothing worth bragging about though. And I probably exaggerated about the 1.5 inches, 1.5 inches is huge. More like an inch, nothing more.
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