Recent Posts by Josh

3 meals a day? I don't think I could ever do that again. I guess it is my age and met rate. When I have the occansional cheat meal...and I mean occasional.....or even this last thanksgiving day....I was hungary in 2 hours.On thanksgiving day, 3 hours after the meal I was starving. It may have been a mental thing....considering I calculated my thanksgiving meal (for the hell of it) at around 3k lol. 

 2 hours I am rather hungary.....3 hours I am starved....4 hours I am literally getting sick. Again could be mental...but I have seen dramatically better results when bulking or cutting with many meals today compared to 3 that I used to do.

Oh yea, funny story here, I am sure Sean will get a laugh out of this.

The other day I had to do some qualifying stuff in the pool here at the University from this trip. Now, based on my leader and the other people attending this trip, I did not think it would be much of a challenge (he said it wouldn't). So before earlier in the day I had one of the best leg workouts possible. Then I go to this meeting and get in the pool. First thing was I had to swim 200 yards, this was easy enough, I swim for cardio sometimes anyway.

THen I had to tread water for 10 mins. This used to be easy in high school, when I was the same weight but at a higher BF level. Lets just say that I sank like a rock, I could not float worth anything like I used to. Then we had to tread the last 5 minutes with our hands in the air, which meant it was all legs for me.......dang it I tell you I almost drowned haha. It was sad, to see my struggling (in the most proud way I could) in front of some people that, I quote stated to me one day "exercise.....well I get enough of it when I walk to class....you just over do it...you will regret it one day when get old".

I want your guys advice on this, so thanks ahead of time.

In January I am going on a trip with my university, for two weeks, to Cozumel Mexico. The main purpose of this trip, though we will visit Mayan ruins twice, is scuba diving. We will be out in the ocean from roughly 8 am to 3 pm everyday, performing 3 dives a day (30,60,80 feet maybe). Now trying to be money concious here, my concerns have to do with food.

 Here is my view on this. It is vacation, a once in a lifetime thing (or atleast once in a college thing). I am all about eating healthy, it is my lifestyle (like everyone else), and I love it. But here is my concern. Cosidering the amount of time spent in the ocean, and the amount of time at night I will be out "exploring", what would you recommend I do about my diet? I am very ecto, Dr. Joe can testify that for you, my body is very comfortable at 225,600,100 macros, and I am still at a BF percentage of approx 6 % as of yesterday. So I burn a lot of energy, and again I will be doing a lot of swimming, with limited time to eat. I also plan on hitting the gym at the resort and see what they have to offer. If it is good enough, I may continue my workouts in the evening.

 So here are my main two question:

First off the small one, if I cannot keep workout, what should I do? Should I just enjoy the vacation, and realize I will get plenty of cardio from swimming? 

If there is a gym should I use it? I mean I wil iis going to burn a lot of calories. I can't even guess how much I would need to add. I have put on a lot of muscle this winter, and I don't really fancy loosing any of it.

 The big question

 What should I do about food? I mean I will bring protein and will hit up the grocery store.  What I buy will be healthy and etc because that is how I am. But when I go out at night should I just eat "normal"? I mean I am not going to go fried food and fat sticks, I have no trouble eating out healthy. What I am concerned about it will I get enough calories eating normal, or would I be better advised to eat a little more "normal" in order to ensure I do loose too much weight? Obviously, my "normal" would be someone elses healthy anyway....but you get my point.

 Thanks everyone

 Josh

Honestly, it varies. I went through the training program with Sean, so I base a lot of my routines on what I learned from him. Sometimes I use a workout he made, sometimes I make up my own workout. I rarely stay on the same exact sets, reps, exercises weekly, I am constantly changing it up. Sometimes my days are lower reps higher weight, other weeks it is opposite (depending on which muscle group you look at). I tend to train shoulders and chest on the same day, always. Depending on the week, I may train triceps as well, or I may seperate my biceps and triceps into a seperate day. As a result my weeks usually is split in one of two ways. 

 4 lift days, 2 cardio or 5 lifts days and 1-2 cardio ( I kind of listen to my body on when I need the rest, but I tend to take one day a week, my cardio ranges from swimming to running and in between) 

Legs have their seperate day, so does back/biceps, and chest/shoulder/triceps (stated before may seperate bi and tri into own day, that would be the "5 lifts" week). Calves/abs are usually on the same day, sometimes adding a little cardio in with them.

 An example of some of my shoulder training would be the normal exercises. I often superset my exercises, such as doing 15X3 of DB military press superseted into DB lateral 10,8,6. Again my reps and exercises vary often here. 

 Honestly I listen to my body a lot, specially at the beginning of the week when I am deciding the approach I will take (lifting wise) that week. This philosophy has gave me the best results, but needless to say I always bust my rear in the gym, no matter what type of approach I am taking.  

I seem to have a lot of trouble with my shoulders. My chest, triceps, etc seem to be growing steadily. I mean my chest is a weaker area for me in general I think. But my shoulders are not improving near as fast, sometimes I think they are at a stand still. I vary the workouts greatly, and in some exercises I am stronger, but in lifts such as DB military press, I am pitiful. Good it be wrong form or what? I mean it is not exactly hard to do a military press the correct way.

 I know I am working the shouldres when I do this, it is veyr painful. I even seen improvements in appearence, but still any help or advice would be great here. It is very frustrating.

 Josh

What is a good alternative to Hack squat? I don't have one of these in my gym.  Possible front squat? I hate these too, but I could be doing them wrong, just kills my shoulders, arms, whatever.

Seems to me like it would be the opposite. If you suddenly have an increased need for energy, is not glycogen stored in your muscles the most readily available source? Isn't this the exact reason why prolonged cardio session, for ectos like me, are bad for muscles? Once glycogen is gone muscle catabolism takes place?

I have not read to many studies, but I do know what every treadmill in the world seems to say on its panel. A lower heart rate, for me, of 140 is fat burning, while 160 is cardio vascular. I take this to indicate that at 160 I would more likely be burning glycogen fast enough that the muscle lose would offset the fat lose.

I personally don't follow an exact cardio regime. Some days I run, some days I do a mix of running/rowing/eliptical, and then sometimes I swim. I just tend to keep the cardio under 30 minutes, and try and listen to what my body is telling me. I know the difference between my body saying "I am tired and lazy, stop running" and "I am out of energy and your being counterproductive". 

I tend to have 60 carbs around 8, with a some fat and protein too. But come 10 I am starving again, and in the morning I am to the point of being sick. So i figured something before bed would do the trick. Again it is often midnight before I get to bed.

 You are right, lets see what Joe, and the others, have to say.

Here is a quick question

 First I am assuming a good pre bed meal is better than nothing at all correct? How soon before bed?

 My last meal with a good amount of carbs is at 8. I usually go to bed around midnight. So would something like 1 serving of fat free cottage cheese (15 p 5 carbs) fifteen minutes before bed be a good idea, anyother ideas? Is this something to avoid in dieting?

 Thanks

Josh

I can get these myoplex deluxe bars pretty much free. I have been eating them pre-workout, due to its helps with my tight schedule. What do you guys think of these things? I mean the macros are 30/35/9. 15 grams of sugar, a good mix of proteins.

 THis about 45 minutes before my workout combined with the during workout powerade goes far for me. Best thing I have come up with so far that I can eat at my job before working out. Good practice?

 Josh

So that is roughly 32 fat/96 carbs/56 proteins (estimate, all rounded up). I could fit that into a meal (or atleast I tell myself that incase it is good...and I eat it all).

I love pumpkin pie, I really do. I rarely eat it....like thanksgiving plus one or two slices a year my grandma makes. So if this taste good...buddy I will be in love.

You say the stevia is not required?

 I have in the middle work-study right now, so I don't have time but to mention one thing. I plan on adding my thoughts to this latter.

 THere is no doubt that some people voted for Barack Obama because he is black, but there is also no doubt that some people voted against him for the same reason. But keep in mind that Barack Obama also won the white vote. If you would have had the black vote percentage divided just like the white vote (this is not including latinos and etc, like I said this is a quick post) Barack still would of theoritcally one the popular vote. This is in indication that is ideas and values may have been the biggest factor in him being elected. 

 I know there are many other factors to contribute for and against what I said, but I just wanted to throw in some thoughts in the two minutes I had to spare.

 Josh

I believe America made the right choice. 

 I voted for Obama becuase I believed in his ideas and ability to lead this nation. I believe he has the ability to lead America towards a brighter future than what we are experiencing in the present.

 Obama's race was not even a factor for me. But congratulation to the African American communitry, it is historic moment, and a long time coming.  

As in a bagel with dry power on it and fiber one on top of that? 

Wouldn't the dry power be kind of.....dry? (what flavor?) 

To be honest, I do not see a huge advantage from malto or dextro over natural heathly food sources, such as oats mentioned above. I spent a good while taking malto following a workout, and I have taken dextrose as well. Then I realized that I would not be able to maintain this convience in college for very long (taking the malto and extra over the summer), so I switched to oats. If anything I have seen better results from taking the oats, but this good be due to a number of things, not excluding my own wanting my way to be effective. 

I am very ecto...so I have to have a powerrade during my workout, and I usually don't make it more than an hour before I follow my post workout shake (taken within minutes of my finishing) with a pasta or something of that sort. I usually hit 700 something odd calories here. So this whole little structure I have, along with how I eat the rest of the day most likely plays a bigger role for me than just the oats. I believe the same could be said for you. 

Plus, man, oats are some much cheaper, and when I grind them and combine them with my vanilla protein....it taste great...atleast I think it does lol.

What about protein and oats?

 Cheap and healthy, giving me macros of 33/57/8

Not a tone of carbs here, but I usually follow within 30min to 1 hour with a rather big meal.

Sound good? I mean it works well for the schedule I have, since I can't workout tell right before supper.  

Big colts fan....and I can't stand the Pats. This being said I was a little sad to see him injured....which scared me. I mean I guess it was a result of his contribution to the game, not because I like the pats in anyway haha.

 Oakland taking Russell over Quin was a stupid mistake, I could have told them that the day they took him, and this is not just because I am a huge ND fan. It was just common sense.  

Posted about this before, but I have ignored it largely. But lately It is becoming a problem. My right new hurts hurts as a result of lifting.

For example yesterday was a heavy leg day. In order to be able to squat, I have to really strech. Than in order to be able to squat and weight I had to increase my warm up sets to like 10 sets, with the first four just the bar. I mean it really hurt.

 Should off took a picture, but by the end of the lift. My right knee was 25 percent bigger than my left....

Josh 

Believe me I don't feel fat, I feel great. I have never been this lean or defined...ever. I didn't diet on purpose. It was just this summer when I was working out like normal and working construction 8 hours a day that I went from 9 percent to 6 percent bodyfat.  I just though, wow, I love this look. So I have been trying to maintain it and gain.

 But I am coming to a realization that I have by bumping back up to 4200 cals (increasing if needed, still not sure how to go about this) I will look even better. I doubt I will gain much body fat...atleast not percentage wise. Most likely I will maintain between 6-7 percent and look better as a result of the mass I am putting on.

 I love liftng, and I love eating. I don't know anyone that is more dedicated to eating right, and enjoys it like I do (here at the university that is). I also know that there is not a person in the college that lifts harder than me. 

 I am still gaining mass because I am still eating a little over, but as the mass increases my metabloic needs increase. So therefore the amoujtn I am eating over decreases right? I plan on increasing anyway, just I am wondering how long 4200 will be enough. I have hit the 225/600/100 for the last week, and I am still decreasing weight slightly. So there is my complication that the moment.

 Thanks for the advice

Josh 

Okay.....here are some pics. I don't have my good camera tell tomorrow, so these pictures are from my phone. Never posted a picture on the internet before....not exactly my thing. This is a picture from around 10:30 pm, kind of bloated but I just had a liter of water. Not been at this as long as everyone...so I am not exactly huge.....

 Compared to a year ago I am wonderful though, haha.

Over a period of 6 months I went from 8.7 to 9.1 percent body fat, under doctor joe, with the 4200 cals. So 2.5 months should not ruin my physique, you are defently right.

 I guess it that since I have never looked like this before, it feels great.

 So would it not be effective enough to contine to slowly bump it up over the course of these months as my body needs it? I mean 3900 is over my maintanence (assuming that 4200 is 500 over for a slow bulk). The thing is I believe that my metabolism may be approaching 3900, because I have put on a good amount of muscle in the last year. I believe that my cals may have to increase to contine a quality slow, consistent bulk.

 If this is the case, how fast should I increase? How will I know once I hit "that spot"?

 I am assuming that at macros of 225/600/100, that I should be upping carbs and fat?

 Thanks again

Josh

Background info: I am ecto with a slow bulk macros of 225/600/100. Never been over 9 percent bodyfat since I started counting macros and etc.  Right now I am eating roughly 3900 calories a day, with the macros varying but consistent. Usually 225-240 grams of protein, 550-575 carbs, 70-80 fat. Usually adding up to approx 3900. 

 Okay here is my situation and the reason for the following question. It is currently winter time which is the prime time to bulk up. I would love to do this, possibly even a faster bulk so that muscle mass increased even faster than when I slow bulked. But I have a  2 week trip to Mexico in the middle of January, so I want to be in good shape for this trip (can you blame me?).  I have been "bodybuilding" for roughly a year now. I am still enjoying the "fresh" gains. With my current 3900 cals a day I am still getting stronger and bigger. My weight is still increasing slowly. My bodyfat has dropped to around 6 percent...give or take.   Here is my question, I am getting to the point where I am getting hungry more often. I am recovering, but by the end of the week I need my day or two off from cardio and lifting, I am exhausted (I am sure that college plays a role in this exhaustion as well).

 Recently at 3900 cals I have started to slowly drop in weight again...which I don't think I want to do.   Would it be better to have constant macros, or vary from day to day depend on the type of workout I had and what my body  tells me? A good example of this is that one leg day I still get my 222/600/100 macros (4200 cals). Yesterday I had an amazing workout and then I got dragged into an intramural football game. As a result I was exhausted and hungry…so my food was up in the 4200 hundred range (still lost weight…but I over did it yesterday). Also I find a good cheat day (for me this is a day full of mostly  healthy food without counting my macros…so I usually stay the same or go over 4200 cals. Usually eating a ton of strawberries  haha) once or twice a week (at the most) to be helpful in my recovering fully.

  Overall what I am trying to get at with this question is what should I do? I want to be in lean shape like I am for mexico, but that is 2.5 months away. I don’t have time to do a normal clean bulk and diet down. I could do a slow bulk,  but in a way that is what I am doing now?  At the moment I am just being very specific in combining what I learned from Joe and experience, with what my body  tells me when it comes to my intake. The hope is I can continue to gain size without bodyfat percentage gain. That has been the case so far for roughly 3-4 months. But can this hold up?  Or would it be a better idea to commit to a true bulk or slow bulk, considering how slow I gain bodyfat percentages, and just diet down a month before hand?  What is your advice?

 Also If I were to commit to a bulk and then diet, since I am only shooting for 6 percent bodyfat, what would be the range my target cals?  Sorry if this seems long, I am just debating how to move forward here. I find everyone’s combined knowledge and experience here has not failed me yet.  

Thanks for the help and time 

Josh

It just seems like a lot of weight to gain from the creatine. I am just making sure, because I have a tendency to see bad weight gained that is not really there in these situation. Makes sense haha?

Josh 

I am roughly six ft two inches.

How I managed this body fat was becaue over the summer I was eating almost 4200 calories, but I was staying about the same weight. I was getting bigger and stronger and leaner looking. Well this was due to on top of my normal workout routine I was working construction 8 hours a day. The reason I could gain muscle and loose fat like I was is because I am still in that long and wonderful "honeymoon phase". So when I got to school I dropped my calories to contine with the same trend. So far It has been working I am getting stronger and bigger faster than I ever have (largely due to Sean's program for lifting I was on). Being this lean and still getting bigger won't last forever....but while it last it is nice....specially in college lol.

 When I was eating 4200 and was still at school, over a six month period, my bodyfat only went from 8.3 to 9.1. So putting on bodyfat is not something I seem to do readily.

First off how is everyone? I have not been around much lately (not that I have ever been a common poster) cause of college. I live in the library right now, and my books are my best friend. I don't think I could of picked harder fields of study (biology and psychology double major with premedical classes as well, think about changing this to neuroscience with premed).  Anyway I hope everyone is doing well.

 Anyway I have had some curious weight gains lately. Two weeks ago I was at 168-69 with 6.5% bodyfat. I was exhausted and etc from my lifting and school work. So I started taking creatine two weeks ago. I have steadly gain and am still gaining up to 173.6 this morning. I have been eating around 3900 calories a day... I normally eat 4200 calories a day to slowly gain muscle with minimal body fat. Is this weight gain due to the water weight of the creatine? I mean I should not be putting on much weight period at this food level other than a little muscle. I am just didn't expect for the water weight I gain from creatine to be this long and steady.

 Also how does the creatine water weight usually affect your appearance?

 Thanks

 Josh

Football can  be taxing. Have him give me a call if he needs some food....I'll go slaughter some of my livestock and harvest some crops I have been growing to feed me.

I was worried about to much sugar and gaining such I am just laying around. But it is not possible to stay away (with this pain medicine) long enough to eat enough to feed me. So I will just take what I can get.

Sounds like a good idea. This morning I was down 6 pounds and so hungry I was shaking. I turned around and had two scoops of protein....16 ouches of 2 percent milk (for the fat)....a pudding and light yogurt. Way to much sugar at once but I was so hungry I was not thinking.

Great ideas though. I usually aviod juices when i am at a caloric surplus. But after losing six pounds (carbs and water mostly) I am not at that surplus lol. I can also cook and grind up things like oats.

Great ideas man...thanks a lot

 Josh

Just had my wisdom teeth out yesterday and I managed to eat nothing the whole day. Now this is not good for someone like me, my normal macros are 225/600/100 (yes I am an ecto, and that is for a slow gain in weight). I have managed to put on a good amount of lean mass and keep my BF somewhere between 6-8 percent (supposidly closer to 6 right now according to my last test at my gym).

Anyway here is the problem, I could not eat yesterday. Today all I can eat really are liquid or really soft foods. Most really soft foods, such as pudding, are sugar loaded. I can take care of my protein amount with whey....but what else can I eat to help maintain the muscle I have gained and not put on all kinds of fat form a sugar spike

The fat thing may not be an issue because I doubt I will be up to eating 4200 calories today. But I will do my best, I have atleast try and maintain.

 Thanks for any advice here

 Josh