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The Marta Mathews diaries |
| By
Marta Mathews |
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Mon Jan 26, 2004
Friday night turned out a lot better than I anticipated. Company of good
friends usually tends to have very positive effects on me and that's exactly
what happened on Friday. I didn't overdo it with drinks or dinner either and
that's an achievement in itself.
On Saturday things went back to normal. My diet was very clean and I had an
amazing chest / shoulders / triceps workout. I won't be getting into details
of my workout because it was pretty much identical to the last one.
I took Sunday off gym and just focused on keeping my diet as clean as
possible. The fact that I'm on the bulk is no excuse to eat just about
anything in front of me. In fact, I have merely (if at all) raised my
caloric intake, but instead I have given up cardio in order to get more
mass. Another reason for keeping my food sources clean relates directly to
my attempt to maximize muscle gains while minimizing my fat gains while
going through this process. Again, I've never done this before and I'm only
hoping that the extensive research I have done on this whole bulking process
will prove to be consistent with my goals.
Today was a very good day in terms of both training and dieting.
I've trained back, biceps, and some abs:
BACK
Back X - BW 12 reps x 3
Wide Grip Pullups - lbs/reps - 60/12 30/6 40/10 40/6 50/8 50/6
Close Grip Pullups - lbs/reps - 40/8 50/10 50/8 50/6 50/6
Seated Rows
- 90 lb x 12 supersetted with lateral rises: 10 lb x 12
- 90 lb x 10 supersetted with lateral rises: 10 lb x 10
- 90 lb x 8 supersetted with lateral rises: 10 lb x 8
*drop set: 70 lbs - 60 lbs - 45 lbs (8 reps each weight) supersetted with lateral rises 10 lb x 8
*reverse drop set: 45 lbs - 60 lbs - 70 lbs (10 reps each weight) supersetted with lateral rises 10 lb x 8
BICEPTS (+Forearms)
Concentration Curl (Drop Set):
15 lb x 8
12.5 lb x 10
7.5 lb x 12
Barbell Curl:
50 lb x 10
50 lb x 8
50 lb x 6
Lying Dumbell Curls:
15 lb x 8
12.5 lb x 10
7.5 lb x 12
Slight Incline Hammer Curls (Drop Sets)
12.5 lb x 12
7.5 lb x 10
5 lb x 10
ABS:
Decline Bench Leg Rises: 20/12/12/12/12
Diet was very clean despite high calories... I'm too tired to write it all
out, but I will post my daily totals:
Calories: 2313
Fat: 48 grams (about 30 grams fat came from salmon and almond butter) - 19%
Carbs: 198 (mostly from oatmeal, whole wheat bread, post workout shake and
greens) - 32%
Protein: 277 grams - 49 %
I took my ZMA a little while ago and I'm going to try to get some rest as I have to get up extra early tomorrow morning for my "removing the snow off my car" workout. No wonder I'm having difficulties gaining muscle the last couple of weeks! I've been avoiding cardio at the gym and getting it all back in my parking lot!
Wed Jan 28, 2004 12:12 pm
I weighed myself this morning and I'm down to 143 lbs. It would be nice to
get up to 150 lbs by the end of February and start my cut from there, but I
won't risk it if I start putting on fat instead of muscle. I even started
counting my calories again to make sure I'm getting enough protein and that
my f/c/p ratios are in check. I want to put on as much muscle as possible
and as little fat as possible while on the bulk.
Anyway, here is my workout from yesterday: I trained Quads, Hamstrings and
Calves -
3 minutes warm up on a stationery bike
Leg X (Drop Sets)
90 lb x 15
75 lb x 20
60 lb x 25
***I was forced to pause for 5-6 seconds a couple of times on my last set as
my legs were fried***
Leg Press:
3 45 lb plates a side - 8 reps
4 45 lb plates a side - 8 reps
5 45 lb plates a side - 8 reps
6 45 lb plates a side - 8 reps
7 45 lb plates a side - 6 reps
Barbell Squats
Set 1) Total barbell weight - 225 lbs x 6 reps superseted with 6 sissy squats
Set 2) Total barbell weight - 185 lbs x 8 reps superseted with 8 sissy squats
Set 3) Total barbell weight - 185 lbs x 8 reps superseted with 8 sissy squats
Deadlifts
Total Barbell weight 95 lbs x 15
Total Barbell weight 95 lbs x 12
Total Barbell weight 95 lbs x 10
Total Barbell weight 95 lbs x 8
Total Barbell weight 95 lbs x 6
Standing Calf Rises (Drop Sets)
10 reps at 155 lbs immediately followed by 10 reps at 115 lbs immediately followed by 10 reps at 75 lbs (no relaxing between sets!)
Set 2) Single Drop set - 10 reps at 155 lbs immediately followed by 8 reps at 115 lbs (no relaxing between those two sets)
MY DIET:
6:00
½ CUP 1% MF COTTAGE CHEESE
1 SCOOP WHEY PROTEIN
1.5 SERVING OATMEAL WITH 1 PACKET SPLENDA
VITAMIN B, C, GLUCOSAMINE, MULTIVITAMIN, 5 GRAMS L-GLUTAMINE
9:00
1 SMALL YAM
8 EGG WHITES
1 TABLESPOON FLAX OIL
2 CUPS PLAIN LETTUCE
12:00
3 OZ ATLANTIC SALMON
2 CUPS SPINACH
2 TABLESPOONS FAT FREE ITALIAN SALAD DRESSING
3:00
1.5 SERVING OATMEAL WITH 1 PACKET SPLENDA
4 EGG WHITES
1 CAN TOMATO & ONION TUNA (85 GRAMS SIZE)
6:00 - POST WORKOUT SHAKE
30 GRAMS ISO-WHEY PROTEIN
50 GRAMS MALTODEXTRIN/DEXTROSE COMBO
5 GRAMS L-GLUTAMINE
2 VITAMIN C
400 MCG CHROMIUM
1 MULTIVITAMIN
7:30
6 OZ ATLANTIC SALMON
3 CUPS PLAIN LETTUCE
1 CUP SPINACH
1 TABLESPOON SAFFLOWER OIL
DAILY TOTAL:
CALORIES: 2093
FAT: 65 G - 28%
CARBS: 170 G - 31%
PROTEIN: 209 G - 41%
I'm doing calorie cycling. My goal is to Average 2200-2250 cals per day.
On Monday I took in just over 2300 cals, yesterday about 2100, and today will be 2200 cals - which leaves me at an average of 2200 calories per day. About 40% of my diet will be protein, and the rest will be a split between healthy fats and carbs.
Thu Jan 29, 2004
My goal was to get in 2200 calories yesterday, but even despite my love for food I didn't quite manage to squeeze that in. I took in just over 1800 cals! The only excuse I have is that it was my day off gym and therefore I didn't need as much fuel. I will pay more attention to getting my nutrients in today. I really want to make the most out of my bulk, as I know I will be regretting not having the extra food now when I'm on the cut towards FAME. I can just see myself one month out prior to contest reminiscing about the extra 400 calories I could have had but didn't.
MY DIET:
6:00
4 EGG WHITES
1 SCOOP WHEY PROTEIN
1.5 SERVING OATMEAL WITH 1 PACKET SPLENDA
VITAMIN B, C, GLUCOSAMINE, MULTIVITAMIN, 5 GRAMS L-GLUTAMINE
9:00
1 TABLESPOON FLAX OIL
2 SCOOPS WHEY PROTEIN IN WATER
12:00
1 CUP CHICKEN NOODLE SOUP
4 OZ CHICKEN BREAST
4 CUPS PLAIN LETTUCE
½ MEDIUM YAM
3:00
½ MEDIUM YAM
3 OZ CHICKEN BREAST
2 TABLESPOONS FAT FREE ITALIAN SALAD DRESSING
6:00
1 CAN TOMATO & ONION TUNA (85 GRAMS SIZE)
½ OZ RAW ALMONDS (11 NUTS)
7:30
SALMON SUSHI (ROLL; 18 PCS TOTAL)
DAILY TOTAL:
CALORIES: 1814
FAT: 44 G - 29%
CARBS: 187 G - 39%
PROTEIN: 174 G - 39%
Back to top
Thu Jan 29, 2004
As one of my virtual friends would say, there was nothing REVOLUTIONARY about my chest / shoulder / triceps workout today despite the brutality I have inflicted on these body
parts. I have incorporated a slightly new routine as per my bulking program today and I will post it next time I train these areas.
As for my diet, I have hit my caloric target right on the nose as well. Here it goes -
MY DIET:
6:00
1 CUP SKIM MILK
2 SCOOP WHEY PROTEIN
1.5 SERVING OATMEAL WITH 1 PACKET SPLENDA
VITAMIN B, C, GLUCOSAMINE, MULTIVITAMIN, 5 GRAMS L-GLUTAMINE
9:00
2 SLICES WHOLE WHAT BREAD
8 EGGWHITES
12:00
6 OZ SALMON
2 CUPS SPINACH
2 TABLESPOONS FAT FREE ITALIAN DRESSING
1.5 SERVING OATMEAL
3:00
2 CANS TOMATO & ONION TUNA (85 GRAMS SIZE)
1 TABLESPOON FLAX SEED OIL
6:00 POST WORKOUT SHAKE
30 GRAMS PROTEIN;
50 GRAMS MALTODEXTRIN/DEXTROSE COMBO
5 RAMS L-GLUTAMINE
400 MCG CHROMIUM
VITAMIN C
MULTIVITMIN
7:30
4 CUPS ROMAINE LETTUCE
2 CUPS SPINACH
1 TABLESPOON SAFFLOWER OIL
2 TABLESPOONS RED WINE VINEGAR
5 OZ CHICKEN BREAST
DAILY TOTAL:
CALORIES: 2276
FAT: 65 G - 26%
CARBS: 177 G - 29%
PROTEIN: 247 G - 44%
Fri Jan 30, 2004
So much for hitting my caloric target yesterday and for most part this week... I've lost another 2 lbs and I'm down to 141 lbs :( Last thing I expected was to drop weight after upping my calories, eliminating my cardio and even taking rest days... The only conclusion I'm drawing out of this is the following - my body must have been holding on to my previous lower food intakes in its attempt not to starve itself while I was putting it through extra cardio on top of my weight training. Now my body realizes it will be fed
regularly and in ample amounts so it's letting go of all the old fat and finally functioning as it should have in the first place... That seems to be
like the most logical explanation to my "problem"... I will have to double check my body fat to see if it's in check...
Mon Feb 02, 2004
I'm not exactly sure how I feel about the last couple of days I have spent out of town...
Let's see if below list of pros and cons can help me decide:
Pros:
KILLER Back & Bis workout on Saturday
KILLER Leg workout Sunday
Managed to Drink ZERO alcohol
Made new friends
Visited Family
Watched an exciting football game
Successfully convinced everyone I had a huge slice of chocolate cake so that they would leave me alone and stop pressuring me to have a piece even though I didn't really have a piece although I really wanted one because I haven't had any cake since my birthday... (as you can
tell by the length of this sentence, my internal battle whether to have the cake or not to have the cake was rather protracted, but ultimately I did not give in!)
Got over 8 hours of sleep three nights in a row :)
I have met my caloric intake requirements
Cons:
I might have severely exceeded my caloric intake requirements
Spent over 8 hours in a car
At least 3 out of 6 meals on Saturday AND Sunday tasted waaaaay too good to be good for me - so technically I've eaten my cheat meal rights goodbye for the next month...
I had no access to the internet and as a result I had no way of coming out here for moral support.
I still feel like I'm on holidays and the reality of having to go back on schedule first thing tomorrow morning is already giving me the blues. I drank waaaaaay too much coffee and as a result I was forced to use public washrooms.
CONCLUSION: I should have had that piece of cake.
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