well, yesterday was the first day of cutting and holy shit i'm outta shape!!! i usually do cardio twice a week, but nothing intense. i tried some "real" cardio yesterday (stairmaster) and i got the worst cramps in my thighs and i was so out of breath, it wasn't even funny.
well, here are my stats as of saturday morning and my plan till i drop the first 10 lbs:
weight: 202 lbs
waist: 35 inches
chest: 45 inches
biceps: 17.2 (left), 17 (right)
quads: 25.5 (left), 25.7 (right)
calves: 15.75 (left), 16.25 (right)..... f***ed up, i know
bodyfat%: i really don't give a rat's ass... i'll be judging my progress with a mirror this time

diet:
5:00 am
48 grams whey, 400 ml skimmed milk, 2 rice cakes, 2 tbsp jam, vitamins and shit

8:30 am
200 grams tuna, 150 grams boiled potatoes, 1.5 tbsp 80% fat reduced mayo, veggies

12:00 pm
protein cookie (tastes really good)

2:00 pm
same as 8:30 am

4:30 pm
35 grams whey, 400 ml skimmed milk, 30/70 mix of dextrose/maltodextrose

7:00 pm
48 grams whey, 400 ml skimmed milk, 60 grams of dextrose

9:00 pm
250 grams of 90% lean beef, veggies

this is my high carb day. i'll be trying a 3 day cycle of high/mod/low carbs and see how it goes

training:
sat
chest, triceps, abs, cardio (15 minutes)

sun
back, biceps, calves, cardio (20 minutes)

monday
cardio (1 hour) low intensity

tuesday
delts, traps, hamstrings

wednesday
quads

thursday
off

friday
cardio (1 hour) low intensity

i will bump up the cardio every week or other week. plus, i am very sad to say that i won't be able to do morning cardio this time around... to do that i'd have to wake up at 3:30 am... so fuck it...

BULKING SEASON IS OVER!!!!! DAMN I NEED TO CUT!!!

seriously, lou ferrigno (the incredible hulk) sucks ass...
i mean... i've always heard people complaining about how he charges people for taking pictures with him (with their cameras) and charges kids for autographs... but this is really going too far... he's such an ass... but he looks good for someone in his 50's :P

http://www.msnbc.msn.com/id/11764919/from/RS.3

Excerpts from the diary of a pissed off bodybuilder
Things that make you go “WTF??!!”


Well, I gained an ass load of weight the past 6 weeks (204 lbs and rising), and I think my body hates it. I’ve always had high blood pressure (150/100 since I was 18) and now it’s really shooting up because of all this weight I’ve added, not to mention the retarded things I go through every day. Last week, I was having lunch with a couple of guys at work. Our lead engineer started talking about his college days back in LA (the guy is in his late 40’s). Suddenly, he started talking about bullshit stories that were so ridiculous, I almost took a dump on his plate. He was talking about how there was this couple that was fighting next door to him and in the morning he found the girlfriend dead with her head chopped off. Then he started talking about how his friend’s car tires got stolen. And when the police came, they decided to set a trap for the “black criminals” (you know how the police are… they have nothing else better to do, so they went along and made a trap for these guys). And about how he paid a black man to protect him from these white people that were harassing him… WTF!?!?!?! Dude… get real.

I went down to khobar last weekend to pay my installments for… well, long story.. anyways, the moment I step in the door this extremely obese Egyptian dude looks at me and says “YOU CAME JUST IN TIME!!”… in an Egyptian accent. I had the “what in the name of all that is holy are you talking about?” look on my face … so he says “I’ve just decided to go on a diet and lose some weight… what should I do?”… I hate that question as much as I hate diarrhea. So, I just told him to walk for an hour everyday (I really wasn’t in the mood to explain all the shit he needs to know cuz I’m sure he’ll quit on his second day). Anyways, I paid my installments and he started asking me about when I started to workout and what’s my diet like (those questions are kinda fun, until it becomes the thousandth time a guy asks you that… then it just pisses you off)… so I just told him I need to go cuz I’m in a hurry (it was Thursday and I needed to grab my chocolate crepe before prayer). Then, he says “just one more thing… can we arm wrestle?”. In my mind I was like “WTF?…” (I suck ass at arm wrestling… ask gugu ze ultimate). But he insisted. So, we arm wrestled, and surprisingly I beat him without trying hard. So he was like “call ismael, he’s strong.. call him… hello… ismael… come over here”… so ismael comes in and asks what’s wrong? And the guy tells him to arm wrestle me. And without hesitation, ismael sat on the chair and assumed position. I also beat his ass (I’m not bragging… I really suck… but these guys suck more). Eventually, I ended up arm wrestling 5 guys and my wife got pissed cuz she was in the car. I told her it would take 2 minutes to pay the shit and come back… well… I guess next time they’ll have to come to my house to get their money… cuz I’m not in the mood for arm wrestling people, winning, then paying them…

At work, I’ve become this diet and training “guru” (I hate that word… guru… wasn’t there a character in mortal kombat that had the same name?). anyways, one of the guys lost 5 kilos in 5 weeks after going on the diet and training program I’ve written up for him… so, other guys came rolling. There’s this one guy… OH MY GOD!!!
“I used to be thin when I was in college… I used to eat a lot.. now I’m fat… I want to be thin… diet? No no… I just want to be thin… exercise? But in college I was thin… why am I fat now… I want to be thin…. Ok… what should I eat? … potatoes??????!!!! But I eat potatoes … 8 potatoes… no… fried ofcourse… rice??!! I eat rice… half a cup? … I think I eat half a cup… is that the same as bukhari rice for one person? Chicken? Oh… I love chicken… 1 bukhari chicken… I eat it twice a day… what the hell are you talking about? Ofcourse humos is nutritious and good for you!! Hey… where are you going? Hey… wait… I want to be thin…”

WHAT THE F***!!!!?!?!?!?!?!?!?!?

well f*** me side ways! who would've thunked it?

taken from 'thoms' on the steroidology board

Did you know...
*Vitamine A can cause cancer (Journal of the National Cancer Institute, Vol. 96, No. 23, 1743-1750, December 1, 2004)

*Vitamine E can cause cancer (EurekAlert, 18 Oct 2004; U.S. National Cancer Institute and National Public Health Institute of Finland)

*Flaxseed oil can cause cancer (The Herald-Dispatch, 16-1-2004 and http://www.prostateforum.com/Flaxseedoil.pdf and http://cebp.aacrjournals.org/cgi/reprint/9/3/335.pdf and many others)

*Chromium picolinate can cause cancer (Irma Mulyani, Aviva Levina, Peter Lay. Chromium (III) complexes used as nutritional supplements: structures and reactivities. Journal of Inorganic Biochemistry 96 (2003) 196.)

*ZMA causes cancer (http://www.ncbi.nlm.nih.gov/entrez/...t_uids=12837837)

*milk causes cancer: http://www.ncbi.nlm.nih.gov/entrez/...l=pubmed_docsum and many others

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if you fear cancer, reading my blog won't help. cuz everytime i find some medical evidence about something that CAN cause cancer(basically, everything in the world causes cancer... so look forward for many, many posts), i'll post it up.

Glycogen Super Compensation

As you might know, weight training (especially using moderate to low repetitions) is an anaerobic process. The muscle depends on liver, and muscle glycogen (sugar) to fuel it during the workout. glycogen is also important in saturating the muscle, giving it the nutrients it needs and it fills it up giving it size and "fullness". you might have noticed (if you ever went on a low carb diet while weight training) that all the muscle shrink and they look "flat". that's due to the low supply of glycogen entering the muscle. anyways, there is a way to "super saturate" the muscle with glycogen. let's say muscle X can carry a maximum of 100 grams of glycogen. i will show you a way to make muscle X carry 120 grams of glycogen instead of 100 (the numbers are fictious, just focus on increasing the glycogen stores)

when muscles are depleted of glycogen and they are under high stress, they go into starvation mode. when in this states, they try to get their hands on every ounce of glycogen they can possibly get. they go into glycogen super compensation mode, which allows them to store more glycogen than they previously could.

how to go into glycogen super compensation mode?
it's pretty easy. all you have to do is train using relatively high reps (12-15) and go on a low carb diet. then, you add a carb loading day (and you do not train after you start loading). let's give an example here.

day 1
chest, back, delts, calves
10 sets each muscle group, 12-15 reps
carbs < 100 grams

day 2
quads, hams, biceps, triceps, abs
10 sets, 12-15 reps
carbs <70 grams

day 3 off
no carbs

day 4
full body workout
3-6 sets per body part, 6-10 reps (this rep range preps the muscle to recieve glycogen)
after workout, and throughout the day carbs= 2 grams/lb of body weight

day 5 off
carbs = 2.5 grams/lb of body weight

repeat cycle

i tried this method when i was preparing for my contest. day 5 was on wednesday (i was on a 7 day cycle... please read "the ultimate diet 2.0" for more info on this) thursday morning, i would look my "fullest". ofcourse, i fucked it up on contest week cuz i didn't have much experience in controling my water weight. anyway, try it and see if you liked it. i went on this routine for around 6 weeks before my contest (carbs were much lower on low carb days and it was a bit diffirent) and i liked it alot. give it a shot if you're cutting. on low carb days, add cardio. it's a good way to conserve muscle and burn some fat while looking full on the weekends.