Scott_Free - Reinventing Myself

S

Scott_Free

0
Hello,

I stumbled across this forum and was amazed at how helpful and supportive the readers are. Since I work out alone, I am always starving to share my experience and goals with someone, and to keep me motivated. Hopefully I can become a part of this great network of people.

To give you a little background on myself, my name is Scott (really?) I live in Canada and I am trying to get into the best shape of my life. I have always been "healthy" so I never had any major obstacles to overcome. My complacency is now my hurdle. While I have already started my routine, I think joining this forum will help me greatly and I can try to keep things moving forward. When I started I was 199lbs and I am now up to 203 and have shaved just over an inch of my waist, just as a reference I am 6'3.

I work out with weights 4 days a week and cardio 2-3 times a week. My cardio is 1-2 days of swimming laps and 1 day of indoor football (lots of start/stop running). I will focus more on the cardio in months 3-4 once I get my metabolism and muscle mass up.

Here was my routine for the first 4 weeks:
Day 1 - Upper Body
Day 2 - Lower Body/abs
Day 3 - Upper Body
Day 4 - Little bit of everything

I am now using this routine:
Day 1 - Bi's/Chest
Day 2 - Tri's/back
Day 3 - Legs/abs
Day 4 - Shoulders and a little of everything

For weights I am trying to keep the weight heavy enough so I can barely if at all complete a set of 10 reps and repeat 3 times. If I complete 3 sets of 10 the next week I bump the weight up. For Flat bench I am following the "increase your bench by 50lbs" routine, not caring if it works or not, but more to keep me moving forward.

I drink 4-5 L of ice water every day on average.

I eat 6-8 meals a day (includes shakes). I am trying to stick to the 40/40/20 carb/protien/fat. I am taking in on average 220g's of protien and carbs and I am so far able to keep my fat intake under 40g's (no trans). 1 Whey protien shake in the morning and 1 post workout. My night time protien shake is egg based.

I am drinking Veggie-Greens every morning (7 servings of veggies) in a glass (YUM). I try to take 4 tbsp of Udo's 3-6-9 a day, but I am probably averaging 3.

I take a multi-vitamin twice a day. 10g's of Glutamine and Taurine. Creatine normal daily dosage.

I think that is enough blabber to start with. I hope to keep this up to date the best I can, and I will try to find a before pic of some kind, not a big camera person.

Thanks

--Scott
 
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Ok I finished up my workout today, normally this would be a cardio day (football), but my game is tomorrow, so I hit the shoulders and a few other exercises.

Overall felt good, I do find I have a lot of pain/soreness inside my shoulders, not so much the muscles, when I work them hard. It seems to go away after about 30 minutes. Even on chest days where I do incline bench etc I feel strain in them. I expect it from my left shoulder since I dislocated a few years back, but I will see where it goes, my shoulders are probably one of my weaker areas so they are probably taking most of the beating.

I calculated my calorie intake today, since I was more focused on the grams of carbs/prot/fat etc I was consuming. It would appear on average that I am only getting about 2000-2200 calories a day. I may need to look at bumping that up some. Any suggestions? I've heard the formulas before but when I use those I get a figure of 3000-3500 which seems a little high. In my first month I am seeing growth in size on muscles so I am not overly concerned, more just looking to maximize my gains.

Tomorrow will be cardio (football) always a kick in the pants, the position I play has me doing about a good hundered 15-20 yard sprints at full throttle, I tend to suck a bit of wind, but hey its good for me.
 
Had the football game last night, we lost :( . No worries I got a great cardio workout from it as always.

I went over my calorie intake yesterday, since it was the start of month 2, and I think I am going to try an up my calories by about 4-500. I worked out a food schedule for next week and I will see if I can carry it out, if so I will put it in place for the month. The numbers I should be getting are 277g carbs/277g prot/40g fat with about 2600 calories. There isnt much room in it for falvor (good thing I like chicken) but I am willing to tough it out.

Today will be my leg routine, and I plan on upping my squats a bit. Since I can reach back for the bar now (old injury) I am starting the much needed squats, and progressing quickly.
 
Leg workout today was good.

Hit the squats hard, can't believe I ignored these for so long with my bumb shoulder. Back in the saddle and moving the numbers up nicely. I bumped up all the numbers on my leg routine and dropped the number of reps, now that I have the muscle groups use to being in the gym full time.

Trying to set a realistic goal for myself for May 1, I am going to get my BF % checked so I know accurately where I am at and the potential I have to move. It will be interesting to see what it is at, I wouldn't even hazard a guess.

So for legs I did:

Squats, leg extensions, hamy curls, calf raises and lunges. For the abs I did weighted sit ups and some oblique work.

I notice a lot people put their exact numbers down for wieghts, reps, sets and exact food intake etc. Not sure if I will start that or not, it may give something good to look back on i I cant remember where I was.

Weekend is here and its time to relax and go swimming on Sunday.
 
Scott_Free said:
I drink 4-5 L of ice water every day on average.
Click to expand...

Ice water is bad for digestion and your bodys natural cooling system.
Its best to drink water at the same temp as your body. But that would be warm, so try room temp instead.

Ifs you hot its better to cool your body down rather than pump a cold drink in to your stomach.

Try - chest, lats
traps, shoulders
legs

these muscle groups are linked closely and are easyer to work in this way.
 
I have always read that drinking ice water helps burn caolories, as your body needs to work to warm it up. I will try to find some links for that.
 
Nice starting log Scott, you have dedication. What type of squats are you doing?? Great to see that you are consistenly progressing. Where in Canada are you??
 
I am doing the back squats currently, may look into adding the front ones at some point. I live in Regina, SK. out in the cold prairies. Talked to my resident exercise guru and I am going to mix my routine next week, start with legs on day 1, then go to chest/bi day 2, wed off, day 3 tri/back, day 4 shoulders and a little of other stuff. Also going to up my carbs a bunch and get me into 3000-3500 calories, going to work the foods out tonight or tomorrow.
 
Scott_Free said:
I have always read that drinking ice water helps burn caolories, as your body needs to work to warm it up. I will try to find some links for that.
Click to expand...

Your body doesn't burn cals trying to warm it up, it just does warm it up because your body is warmer than the water. Its up to you but you could end up with cramps.

You may have read something but consider the who wrote it, is it in a text book or magazine?
 
Does drinking ice water help you lose weight?For anyone trying to lose weight, this question is an exciting one! If you simply want to know if your body burns calories warming up the water, the answer is yes. But if you want to know if drinking a lot of ice water can help you lose weight, or keep weight off, this "yes" needs to be qualified with some calculations.
First of all, calories are case-sensitive. There are calories and then there are Calories. Calories with a big "c" are the ones used to describe the amount of energy contained in foods. A calorie with a little "c" is defined as the amount of energy it takes to raise the temperature of 1 gram of water 1 degree Celsius. What most people think of as a Calorie is actually a kilo-calorie: It takes one Calorie to raise the temperature of 1 kilogram of water 1 degree Celsius. So when you drink a 140-Calorie can of cola, you are ingesting 140,000 calories. There is no cause for alarm, because the conversion applies across the board. When you burn 100 Calories jogging a mile, you are burning 100,000 calories.

So, considering that the definition of a calorie is based on raising the temperature of water, it is safe to say that your body burns calories when it has to raise the temperature of ice water to your body temperature. And unless your urine is coming out ice cold, your body must be raising the temperature of the water. So calories are being burned.

Let's figure out exactly what you're burning when you drink a 16-ounce (0.5 liter) glass of ice water:

The temperature of ice water can be estimated at zero degrees Celsius.
Body temperature can be estimated at 37 degrees Celsius.
It takes 1 calorie to raise 1 gram of water 1 degree Celsius.
There are 473.18 grams in 16 fluid ounces of water.
So in the case of a 16-ounce glass of ice water, your body must raise the temperature of 473.18 grams of water from zero to 37 degrees C. In doing so, your body burns 17,508 calories. But that's calories with a little "c." Your body only burns 17.5 Calories, and in the grand scheme of a 2,000-Calorie diet, that 17.5 isn't very significant.
But let's say you adhere to the "eight 8-ounce glasses of water a day" nutritional recommendation. In 64 ounces of water, there are 1,892.72 grams. So to warm up all that water in the course of a day, your body burns 70,030 calories, or 70 Calories. And over time, that 70 Calories a day adds up. So, while you definitely shouldn't depend on ice water consumption to replace exercise or a healthy diet, drinking cold water instead of warm water does, in fact, burn some extra Calories!

The Water Health Report
 
Great info thanks. I think I will continue to count calories burned in the 100,000's (c) and Calories eating in the 100's (C). It just sounds cooler, when I talk to people I will throw in the "small c" under my breath.

"I burned 250,000 calories *small c* on the treadmill today .. yea .. I'm hardcore.
 
Front squats are awesome i'll be looking for them in your log. They are my favorite by far.. Good luck :)
 
Leg work out today.

Back Squats, weighted situps(abs), Ham curls, Calf Raises, Hack squat, Leg Lifts (abs), Leg extensions, Lunges to finish me off.

I will look intot he front squats here and see what I can do. Is it me or does anyone else slobber and groan while doing squats?

I am uping my carb intake a fair bit as I mentioned. My numbers on a daily basis should look more like Protein 277g, Carbs 450g, Fat 45g with a total of about 3400 calories. I have to grab a few more items at the grocery store to round it all out, but it should be more tastey than before.

I have yet to get cramps from the ice water and it seems easy enough for me, so I will stick with it. Going to add green tea to the daily intake here (just bought some). I will see if I can write a full list of my foods tomorrow to show my numbers. Saturday I should be getting my BF% figured out etc, which will allow me to measure exactly where I am and where I want to be.
 
Chest/Bi day.

Flat Bench, BB Curls, Dips, Hammers, Incline BB Bench, reverse curls, cable flys, cable curls. Threw in some rotator cuff moves in between a few sets, since my left one is in need of work, well they probably both are. I tried to bust it out hard on the flys at the end, damn chest shape up the way I want!! I also did a few side bends with weight for the obli's cause they asked for it.

Eatting is going well, added some fruit to the mid morning and post workout meals. Going to mix up the green tea tonight and see what that says to my taste buds.
 
Ok so this morning for my shake I decided to follow the advice of a friend, who mentioned for me to mix my veggie green powder in with my shake powder and wammo two birds one stone.

I am not sure why it didnt dawn on my prior to slugging the misleading sludge down but... who puts vegetables in chocolate?

First off I couldn't put my finger on the taste, it wasn't pleasant yet it did not assault me straight away. Was it a minty chocolate taste .. no.. was it a little bitter, perhaps.

On my last gulp my body decided to help me out by inducing a gag relfex, nearly choking to death as green-chocolate spray flew from my mouth, I quickly decided not to try that again.

Note to self: Vegetable - Chocolate fondu party - Cancelled.
 
Back and Tri day.

Deadlifts, close grip bench, pull ups, dips, pull downs, DB Tri Extensions, Rows, rope tri's.

Move the weights up on pretty much everything I could. Deadlift is coming along since it is fairly new to my routine (I know).

Ate good today and plopped back a good amount of water.

Had football tonight, we lost, but damn I was running a lot. That's what happens when you play the #1 seated team. I think I need new shoes, they might make me 9% faster.

Its late, time for bed, just finished a shake ... shower time.
 
Sholder day with mix.

Had a good shoulder workout, felt frisky so I did some Squats, and other body parts for good measure to round the week off. I think my shoulders are one of my weakest spots, but I try not to overtrain them. Doing a lot of rotator cuff and stretchy type things to help it all out.

2 Days off here on the weekend, then skiing all next week. The resort has a gym so while my legs will be getting their ass kicked on the slopes, I can do some upper stuff during the week.
 
yeah well uhh... ive been benching around 120 on each arm and i have and excellent posture, i suggest you start getting you fatass whiped into shape, and lay off the big bacon classics, my arms are as big as a beached whale, if you think im kidding ill send you pictures of me in the thong in a body building contest, thank you for your time sir,
 
whoops sorry about that old chap
 
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