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Training and Diet Log for Monday, January 24, 2005




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DIET
Back To Top Awake at 1:10PM

Meal 1 (2:30PM):

  • One Grilled Cheese Sandwich (Whole Wheat)
  • One Grilled Cheese Sandwich (White)
  • One half Ham Sandwich
  • One Bowl of Peaches
  • Glass of Orange Juice
  • Glass of Skim Milk


Meal 2 (6:30PM):

  • Mushroom Burger
  • Bowl of Beans
  • Bowl of Cauliflower
  • Bowl of Mixed Fruit (Orange, Pear, Watermelon, Peach, Cantaloupe, Pineapple


Meal 3 (1:30AM):

  • Hamburger (Including two all Beef Patties, One Whole Egg)
  • Onion Rings with Mustard


TRAINING
Back To Top

Triceps / Chest
Exercise Sets Reps
Overhead Dumbbell Extensions 2 15, 12
Triceps Pressdowns (With Rope) 3 15, 12, 10
Overhead Barbell Extensions 3 15, 12, 10
Incline Dumbbell Bench Press 5 15, 12, 10, 10, 8
Pec Deck Flyes 4 12, 10, 10, 8
Pushups 1 - Cool off 25


COMMENTS
Back To Top

The pump I got today wasn't all that great. Possibly due to inadequate nutrition over the weekend. My lack of an appetite is really bothering me. I'm a hard and heavy trainer in the gym, but with a deficit of calories, I won't be able to progress. I can maintain my muscularity - but I could probably do that with reduced training efforts. So IF I'm going to train hard and heavy as I do, I may as well be smarter when it comes to nutrition. Don't get me wrong, I know what I should be eating and when. As well, for bulking, I generally eat clean...maybe even two clean between Monday to Friday when I normally have the cleanest food available in the school cafeteria as well as chicken breasts and potatoes when I get home. This last week hasn't been a typical example, and my diet has strayed from it's usual cleanliness, but I definitely eat clean for the most part, even while bulking. What I should do is be smart in determining ways to increase my appetite. The common sense method I've been adhering to in recent times is just to eat more often and slowly pick up the pace. As well, drinking lots of fluid (water) will aid in digestion and keep appetite up. You may notice that it is extremely difficult to eat while dehydrated. When you are properly hydrated, eating more is a lot easier. Trying to increase meal frequency works for sure, but I also think there are probably some tricks to increase appetite even faster that I don't know about. Perhaps certain supplements will do the trick. I've never really given it much thought before but I've finally started to realize that my appetite is just non-existent and I may as well try to fix that if I can. I realize that appetite is in part genetic, but I'll see what I can do.

Also, on the topic of bulking up, I have been thinking about training abdominals during the bulking phase. Many people don't, and the reason being because abs are made in the kitchen! If your body fat is high, they are not likely to show regardless of how developed they are underneath the layer of fat. I've basically been constantly bulking since I've begun working out, and honestly have not had a regular abdominal routine in over four years of training. But then I came to realize something - as an ectomorph (hard gainer), my body fat will always be naturally low - low enough for my abs to be clearly visible (even if I don't work them out, as I currently do not). So with that in mind, I may as well get on a regular program for abs of some kind. I can probably do some crunches on my living room floor in between days at the gym. It would be a quick and easy way to work my abs, and should produce good results. After all, since I am essentially a beginnger when it comes to working abs, a simple crunch routine should be enough for now. Later on, as I get more and more advanced as an abs trainee, I will pick up the speed and try to figure out new workouts when it comes to training abs.

Take care,

Matt Canning
webmaster@bodybuildingpro.com

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