Trevor's Journey

Trev, hon, you know how much I love oatmeal and how beneficial it will be to your 30 minute HIIT workout. You'll have to tell me how well you do at this. When you and I get together to watch that movie and eat our blizzards, we'll have to race....I'll try not to laugh when I leave you eating the rubber from my treadmilll...lol... ;) Just kidding....I'll take it easy on you.

A trainer for you is a good idea. Not only will they be good for you, you'll become impressively educated on muscle growth and the like. Not that you aren't already of course, but getting added info never hurts.

Rock on about that test. I love those kind, the type you don't have to stress about and can just ease into taking. Those are my favorite kind.
 
Trevor10 said:
ya i guess i could try a different approach to help stop hunger pains at night..but damn i always feel like i need more of a meal in the morning...i guess because when i wake up im starving! I will give it a try one of these days, but i have done well tonight.
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Well the thing about eating more calories at night is that you're not as hungry in the morning. This is especially beneficial if you exercise or are abnormally active during the early part of the day. But either way, whatever you can stick to.

Also, re: questions, just ask. Here or in a separate thread if you prefer. You might be surprised. ;)
 
My Run was great today...30 minutes and 2.5 miles added on to my weekly gives me 80 minutes and 6.5 miles since monday!

This is probably the most i have run in the past couple of months and im glad to be getting back in to it once again. The oatmeal helped keep me going to finish off that last minute!

As of right now, my calories add up to 430+130+240+140+240= 1080 calories!!

Once i get out of my test around 430, i will focus on eating mainly veggies and high protein. I may add in a couple of push ups and pull ups if i get bored tonight! Not much homework besides some trig, but im glad im done with tests for the week!

well time to study....

trevor
 
Trev--go over to Steve's diary (or PM him) and ask him. Seriously, he as all the answers to your questions, and he loves this topic, so don't be intimidated to ask. He doesn't mind--if he did--he wouldn't be here. :)

I'm leary of trainers b/c a lot of them don't know what they're doing and give out bad advice. Steve knows his stuff, and I have complete faith in him.

BB may be onto something.
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I don't know if I'm onto something, but I'm definitely up to something, and possibly on something. Hahaha :biggrinjester:

Have a wonderful day, Trevor, darling. :)
 
bikinibound said:
Trev--go over to Steve's diary (or PM him) and ask him. Seriously, he as all the answers to your questions, and he loves this topic, so don't be intimidated to ask. He doesn't mind--if he did--he wouldn't be here. :)

I'm leary of trainers b/c a lot of them don't know what they're doing and give out bad advice. Steve knows his stuff, and I have complete faith in him.



I don't know if I'm onto something, but I'm definitely up to something, and possibly on something. Hahaha :biggrinjester:

Have a wonderful day, Trevor, darling. :)
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i plan on it Friday when i have a chance to sit down and explain to him my problem.
 
Hi there, sweet guy!

Thanks for being the very first visitor in my brand new diary!

:)

You will have no trouble finding a 5K when you are ready... Austin has tons of them! :D
 
daiseeangel said:
Hi there, sweet guy!

Thanks for being the very first visitor in my brand new diary!

:)

You will have no trouble finding a 5K when you are ready... Austin has tons of them! :D
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Thanks for stopping by!!!!!

I think it would be great for me to get in some 5K runs, and your right, there is a lot this summer, so im very excited! Plus i have no problem with 110 degree days
 
Tonight has been good so far, my cravings are minimal and i finished the night around 1800 calories!! WOO HOO, this is already getting easier for me to do again...tomorrow, im taking a break from the running, i don't want to burn myself out in that area, especially if im going to run a lot on Friday!
 
Morning Everyone,

Another great night of 7+ hours rest is really helping me deal with exercise and school a lot better than previous days. Tomorrow i have no school or work so i plan on sleeping in and getting even more rest. Today i have class until around 1230 pm and then I have work at 330. I plan on going to the gym before work for my triceps/shoulders/back workout, and i might get some running in...but most likely not because i already have to work today, which means i will be on my feet for more than several hours.

Well i have to go get ready, so I will update after the gym of course.
Everyone have a great Thursday,
Trevor
 
In between classes for right now, and felt like updating a bit. At the moment, im ready to hit the gym, but got one more class before doing so. My stomach is starting to growl, so i plan on eating a kashi bar here in a few minutes. Im in the process of talking to steve about what path i should head down to achieve a lean body. I am thankful he is helping me, he knows everything about this kind of problem others face when they reach their goal wieght numerically but they dont physically appreciate it.
 
Trevor10 said:
In between classes for right now, and felt like updating a bit. At the moment, im ready to hit the gym, but got one more class before doing so. My stomach is starting to growl, so i plan on eating a kashi bar here in a few minutes. Im in the process of talking to steve about what path i should head down to achieve a lean body. I am thankful he is helping me, he knows everything about this kind of problem others face when they reach their goal wieght numerically but they dont physically appreciate it.
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This is where I am too, Trev. I've been speaking to The Great Steve about achieving muscle mass and its benefits. He's certianly helped me out a great deal. I trust his knowledge of these things implicitly.

Hey, good luck on the classes, hon! And sorry I wasn't able to get on AIM last night. I had quite an evening and was merely exhausted. Perhaps tonight though.
 
Not much to update tonight...i had a bit more than 1800..probably close to 2100 but i consider myself alright. Work sucked and it wore me out but i have absolutely nothing going on tomorrow. im excited i have my measuring tape coming in the mail, hopefully by Monday. I got Myotape, which is used to take self measurements more easily, and i have heard great things about it. Steve is still in the process of helping me out and i appreciate his time. I'm most likely going to settle on slowly building muscle, and Steve is helping me with my routine. In terms of counting calories, i need to be more precise in also writing down the grams of carbs/protein/fat as well as taking weekly measurements and tracking weight. Pictures might help as well....im glad im taking this one step at a time. I wished Steve lived near me because i would definitely want him as a trainer..

nothing else really to update on...one more week until spring break and i was looking forward to looking great this time of the year, but i guess it will have to wait longer.

Trevor...
 
Happy TGIF! :party:

I'm so happy Steve is giving you excellent advice. I wish he lived nearer to me, too--I'd make him whip my sorry arse into shape. :D

I'm glad your classes are done for the week. Are you going home this weekend?
 
bikinibound said:
Happy TGIF! :party:

I'm so happy Steve is giving you excellent advice. I wish he lived nearer to me, too--I'd make him whip my sorry arse into shape. :D

I'm glad your classes are done for the week. Are you going home this weekend?
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no im staying here for the weekend because next weekend is the start of spring break and i will be home for a good week. Plus i have gone home three weekends in a row :)
 
Morning Everyone,

I'm surprised I'm up this early on my day off....but i feel really rested and its nice and quiet around the apartment atm. Im downing my usual Oatmeal and Protein shake and i plan on working out here in the next hour or so. Then i have some errands to run...and then absolutely nothing!! yay

Trevor
 
Alright, I'm not 100% sure what all is available to you so we might need to tweak this a bit but here's the general gist of what I'd suggest starting out with.

I'll explain the numbers and lettering below.....

Day 1:

A1 - Barbell Bench Press 5x5 /201/ 90 seconds rest
A2 - Barbell Rows 5x5 /201/ 90 seconds rest

B1 - Lat Pulldown underhand grip3x8-10 /301/ 60s
B2 - Seated DB Press 3x8-10 /301/ 60 sec

C - Lying Tricep Extensions 2x12 /201/ 60 secs

Day 2:

A - Squats* 5x5 /201/ 120 secs

B - Stiff Leg DB Deadlifts - 5x5 /201/ 120 secs

C - Split Squats - 3x12ea /201/ 90s

D - Calves** - 3x15 /331/ 60s

E - Planks - 2 sets held for as long as you can, up to 60s

*If you haven't done squats before, we should really discuss form. If you aren't comfortable doing squats, is there a leg press machine available?

**I'm not sure what your facility has available for calves?

Day 3

A1 - Standing Military Press - 5x5 /201/ 90s
A2 - Lat Pulldown overhand grip - 5x5 /201/ 90s

B1 - Cable Rows - 3x8-10 /301/ 60s
B2 - Flat DB Press - 3x8-10 /301/ 60s

C - DB Curls - 2x12 /201/ 60s

Day 4

A - Stiff Leg BB Deadlift - 5x5 /201/ 90s

B - Leg Press - 5x5 /201/ 90s

C - SHELCs* - 3x8 /301/ 60s

D - Calves - 3x8 /331/ 60s

E - Weight Ball Crunch - 2x10 /401/ 60s

*With SHELCs, you need an exercise ball, not sure if you have one available?

*****************

So the way this works is exercises in the lettered groupings (A1 & A2 for instance) are supersetted. So on Day 1, you'd do a set of BB bench press, rest 90 seconds, do a set of rows, rest 90s, set of bench, so on and so forth until you've done 5 sets of each.

Follow me?

The 5x5, 2x10, etc, etc simply represents the number of sets followed by the number of reps. 2 sets of 10 reps for instance.

The /201/ is the suggested tempo. I wouldn't go nuts with this really, but keep it in the back of your mind to either slow down the exercise or speed it up based on what you see here. For instance, a 201 tempo simply means you'll be lowering the weight for 2 seconds and then raising it, without rest as quickly as possible. It's important to note that when you raise the weight, it may be moving up very slowly in reality, but the important thing is you're lifting it as fast AND controlled as possible.

The 2 is the eccentric, the 0 is the bottom, and the 1 is the concentric

Then of course, the last number is the number of seconds to rest between each set.

Questions?

There's a lot more I'd like to cover, so once this is all understood and tweaked, let me know.

I'll also try and dig up some videos for you if you need them.... I'm not sure if you've ever done exercises like these before or not? My site will have videos for many, many exercises once it's finally up and operational. Until then... I'm sure I can dig some up from the various sites.

Things to discuss beyond questions you might have are things like: stabilization/flexibility training, the relationship between rep scheme and weight lifted, periodization/progression, etc, etc
 
once i get some time later tonight to sit own and look at everything, im sure i will have more questions! thanks so much Steve...and i will get back to ya sometime tonight
 
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