Under Construction!! Tim's Journal

[timbo]

Thanks Jay. I was reading an article this morning about motivation... it suggested taking photos of me in my underwear and putting them up in the kitchen.. might give that a try, but hopefully I won't have unexpected visitors!

Summary for the last week:

Workouts:
Sun 15/1 - Workout 2
Tues 17/1 - Workout 1
Thurs 19/1 - Exercise Physiology (EP) workout

Exercise Volume:
The volume for exercises in Workouts 1 & 2 have all increased just slightly.
Following is the volume for the EP exercises for 12/01/12 -> 19/01/12 (weight, if applicable, for the most recent workout is in brackets)
Supine Row: 45 -> 54
Supine Bridge with Leg Kicks: 60 -> 72
Oblique crunches on BOSU: 45 -> 42
Chest Press DB alternating arms: 400 => 437.5 (12.5kg)
Cable Knee Extension: 390 -> 525 (12.5kg)
Prone Hold on Ball: 165 -> 180
Cable Row in Squat Position: 1072.5 -> 1132.5 (30kg)
Leg Press, Partial Movement: 8400 -> 9480 (120kg)
Side Bridge with Twist: 30 -> 36

Comments:
Crunches down slightly, but only because I forgot how many reps I had done the week before. Found the EP session very difficult - the studio was very hot and humid despite the fans, and I felt very deflated after 45min. But at the end I was pleased with the improvements.

Diet - daily averages:
Calories 2538
Protein 26.3% (157g)
Carb 49.2%
Fat 24.6%
Sugar 104g
Fibre 37g

Comments:
At last the daily sugar seems to be under control! I have to admit though, I've moved from sugar to stevia for sweetness so I can still satisfy my sweet tooth - and I'm eating more fruit, helping to increase the fibre. I still gave in to the occasional temptation, but my diet seems to be improving.

[timbo]

Summary for the last week:

Workouts:
Sun 22/1 - Workout 2
Wed 25/1 - Workout 1
Sat 28/1 - Workout 2

Exercise Volume:
Volume for each exercise in workouts 1 & 2, for a week ago -> most recent (most recent weight in brackets):
Bent over row: 693 -> 562.5 (22.5kg)
Chest press DB single arm: 493 -> 380 (19kg)
BOSU crunches: 1155 -> 1287 (19.5kg)
Heel taps: 75 -> 84
DB leg extension: 1050 -> 994.5 (19.5kg)
Single leg half squats: 75 -> 81
Wall sits: 285 -> 345

Comments:
No Exercise Physiology workout this week. Volume for chest press and row went down because weight went up and reps decreased. Bent over row at 22.5kg is a record for me, though reps were down to 8. Was a bit concerned about my shoulder last night - no problem during the afternoon workout, but started aching a lot in the evening (different from the usual muscle soreness). It seems ok this morning - just need to be careful.

Diet - daily averages:
Calories 2531
Protein 24.1% (144g)
Carb 49.7%
Fat 26.3%
Sugar 112g
Fibre 39g

Weight: 61.2kg -> 59.5kg
Body fat: 13.1% -> 13.8%

Comments:
I think the weight drop is really due to changing from recording my weight in the evening to the morning, and body fat too (the bf scales always record higher bf% in the morning than in the evening). But I think I'll try increasing my average calories to 2700-2800 this week and see if that makes a difference. I've also given myself permission to increase fat intake, in the form of nuts, eggs, cheese, even a little butter - read that this helps to increase testosterone.

[timbo]

Summary for last 7 days:

Workouts:
Tues 31/1 - Exercise Physiology (EP) workout
Fri 03/2 - Workout 1

Exercise Volume:
Volume improvement for each exercise in last 2 EP workouts (most recent weight, if applicable, in brackets):
Supine Row: 54 -> 57
Supine Bridge with Leg Kicks: 72 -> 90
Oblique crunches on BOSU: 42 -> 45
Chest Press DB alternating arms: 437.5 -> 345 (15kg)
Cable Knee Extension: 525 -> 637.5 (15kg)
Prone Hold on Ball: 180 -> 225
Cable Row in Squat Position: 1132.5 -> 1170 (32.5kg)
Leg Press, Partial Movement: 9480 -> 8125 (125kg)
Side Bridge with Twist: 36 -> 45

Comments:
Volume for chest press and leg press down because weight increased, and I have also slowed down my 'tempo' which increases the difficulty. Only 2 workouts this week - the workouts are getting more intense, and I've been having 2 rest days between workouts to see what difference that makes. So far it's hard to tell what effect, good or bad, this is having.

Diet - daily averages:
Calories 2552
Protein 28% (172g)
Carb 44%
Fat 28%
Sugar 95g
Fibre 41g

Weight: 59.5kg -> 59.7kg
Body fat: 13.8% -> 13.6%

Comments:
Looks like the plan to increase my daily calories didn't really work - a couple days I got up to 2700 but other days were less. Will try again to reach 2700 more consistently - I think I need to plan ahead. I'm quite pleased that I've been keeping the sugar down, protein & fibre high.

[timbo]

My exercise physiologist changed my home workout plan on Tuesday. I liked the previous one better, because it seemed better aligned with my goal. The bent over rows have been changed - still one arm bent over rows, but on one leg with the other leg lifted up in line with the upper body. I guess it's to improve balance, but the weight has had to go down as a result, so it doesn't seem like an exercise that will improve my strength. Also, the bench press has been replaced with push ups with one hand on a ball - it seems to be bothering my shoulder which has me concerned again. I'll be monitoring it carefully prior to Thursday's EP session.

Summary for last 8 days:

Workouts:
Sun 5/2 - Old workout 2
Tues 7/2 - Exercise physiology session (going over new workout plan)
Fri 10/2 - New workout 1 - Single arm & leg DB bent over row; oblique BOSU crunches; swiss ball supine bridge with leg lifts; single leg half squat with weight (previously without weight)
Sun 12/2 - New workout 2 - knee pushups on ball; heel taps; single leg wall sits; ITB roller

Diet - daily averages:
Calories 2735
Protein 25.8% (169g)
Carb 46%
Fat 29%
Sugar 113g
Fibre 39g

Weight: 59.7kg -> 59.4kg
Body fat: 13.6% -> 14.1%

Comments:
Averages exclude Thursday - was at the Gold Coast for a break and didn't record food. Also, a bit too much junk food yesterday, from visiting a friend and then family for dinner. Pleased that I averaged 2700 calories, but annoyed my weight went down and body fat up slightly - I suspect this is related to Thursday. Will aim for an average of 2600 calories this week.

[JayBon]

Yeah so many people experience shoulder issues on push work, the shoulder can be compromised quite easily. Definitely be careful though - impinging a shoulder can be a real issue preventing you from doing a lot of upper body work.

[timbo]

Yep, I've had so many problems with the left shoulder over 10 years that I can't afford to ignore the warning signs.

I'm reviewing my situation yet again, not only because the shoulder has been bothering me - in three months with my exercise physiologist, I've gone from 60.4kg to 59.4kg (body fat almost the same). There has been a noticeable strength improvement over that time, but those figures look terrible - especially considering my goal 3 months ago was to safely gain as much muscle as possible by the end of April this year, my 40th birthday. The trend doesn't look promising!

I've just started 'ART' (Active Release Therapy) for the shoulder to see if that makes a difference, and the practitioner is also an exercise physiologist, so I'm considering his EP services now.

[timbo]

I forgot that 3 months ago I weighed myself at night, but now I weigh myself in the morning. So, the 3 month night weight change is from 60.4kg to 60.3kg.

[timbo]

Getting a bit discouraged. Contrary to previous posts, it has actually been almost 4 months since I began with my trainer. I took 4-month progress photos today, hoping that despite the scales saying I'm the same weight and body fat, the camera might somehow show improvement - but the before and after photos are almost identical, aside from a slight postural improvement.

I have asked my trainer if I can do a fitness assessment this coming week - I'm hoping that there will be a significant improvement in strength and endurance to prove to me that the last 4 months effort and money haven't been wasted.

Workouts - last 6 days:
Tues 14/2 - workout 1 (1 leg 1 arm rows, oblique BOSU crunches, swiss ball supine bridge leg lifts, single leg half squat)
Thurs 16/2 - new exercise physiology workout (chest press, pushups on BOSU, cable row, pull down, squats, crunches)

Comments: Thursday's workout was very intense with some exercises to failure, and I'm still a little sore and tight today. Shoulder seemed ok during the exercises, but was quite sore afterwards for a couple of days. Also, full squats were added to this program despite my specialist advising against them - they seemed fine in the workout, but my knees have been bothering me more than usual. I'm just about to have another workout this afternoon.

Diet - last 6 days:
Calories 2771
Protein 24.9% (166g)
Carb 48%
Fat 27%
Sugar 118g
Fibre 42g

Weight: 59.4kg -> 60kg
Body fat: 14.1% -> 13.6%

Comments: Sugar creeping up again slightly. Improvement in morning weight and body fat. Will try aiming for an average between 2800 and 2900 calories this week.

[timbo]

Summary for last 7 days.

Workouts
Sun 19/2 - Workout 1 (1 leg 1 arm rows, oblique BOSU crunches, swiss ball supine bridge leg lifts, single leg half squat)
Mon 20/2 - Mini Workout 2 (knee pushups on ball, single leg wall sits, ITB roller)
Thurs 23/2 - Exercise Physiology session (pushups, pushups on BOSU, cable row, pull downs, squats, sitting squats, crunches)

Exercise Physiology assessment (Fri 24/2) - weight, body fat, measurements, aerobic (stepping), flexibility, ab strength, max bench press

Comments: I haven't received the results of my assessment yet, but based on my trainer's feedback, I think there were some improvements. He said my weight had increased by 1kg in the 4 months, and that body fat was about 9%, but he also said there was a problem with the scales - based on visual flab around my belly and under my chin, I'm certain my fat % is higher.

Diet - daily averages:
Calories 2844
Protein 25% (170g)
Carb 48%
Fat 27%
Sugar 105g
Fibre 43g

Weight: 60kg -> 60.4kg
Body fat: 13.6% -> 14%

Comments: Relatively happy with diet and weight last week - next goal is to increase vegetables and water while keeping calories around 2800.

[timbo]

I found out today that my trainer starts a new hospital job on Monday, so Thursday's session will be my last with him. I guess I should be grateful for the timing - I had paid for 15 sessions upfront, and Thursday is the 15th. I'm not sure what I will do - I definitely need ongoing expert guidance partly for accountability and motivation, but even more importantly for injury prevention. And of course I want to gain as much muscle in 8 weeks as possible, in time for my 40th birthday.

I've been in contact with a couple of other trainers. One is a physiotherapist/PT and the other an exercise-physiologist/PT. The former, experienced in training bodybuilders (and a bodybuilder himself) estimated it would take a couple of years for me to gain 4-5kg of quality lean mass, but the latter says (despite my limitations) I could realistically & safely gain 0.5kg of muscle per week by following his advice! That would be 4kg by my 40th birthday (yay!), but it sounds too good to be true. I should also note that I have already been to this exercise physiologist for 3 Active Release Therapy (ART) sessions on my shoulder, which don't seem to be helping. He told me today that my shoulder pain must be diet-related, which is contrary to everything I've been told previously. Then again, why does my shoulder pain keep returning after 9 years of following 'conventional' advice - maybe it is somehow diet and PH-related...

Decisions, decisions.....

[JayBon]

Hmm that's interesting Tim. And exciting being 8 weeks until your birthday!

If you want my two cents worth, 0.5kg per week is a very rapid amount of muscle gain. This is certainly possible in an untrained individual. In a trained individual, it may be possible in some people who are genetically gifted, but not most. I'm certainly not saying that this isn't possible for you (as I haven't consulted with you). And to do so without gaining fat tissue is very highly unlikely too, based on my experience.

The expectations provided by the physio/PT seem to be quite realistic at about 40 years of age. 4-5kg over a 1-2 year period is reasonable for the average person.

It's interesting the notes regarding the shoulder being purely diet related. This is a very unique way of approaching a shoulder injury. There is always the possibility that you may be right - 9 years following conventional advice has not worked so it may possibly be related to diet? How exactly...personally I have no idea and I would be consulting with a dietician for advice in this regard if it's an avenue you wish to investigate. I'm always learning new things in this industry

[timbo]

hehe... the thought of turning 40, still single, is slightly terrifying!

Thanks Jay... I really appreciate that. I decided on the physiotherapist - my first session is on Monday. I'll give it a try for 8 weeks, 2 sessions per week, and then review the situation. Based on his estimate of muscle gain, I guess I shouldn't expect more than 500g of muscle gain in that time...

hmmm... now that I can see what I've just written, I'm wondering if 0.5kg of new muscle is worth 8 more weeks of money, self discipline and agony!!!

On Sunday I'll post my 4-month changes - both as an ending and starting reference point. I'll be going to a birthday party on Sunday, so I'll try to stay in control of my diet until then, knowing there's a little reward just around the corner! mmm... KFC and Cheesecake Shop

[timbo]

Ok... following is my almost-5-month progress details, from Oct 9 2011 to Mar 4 2012 (this morning, before KFC for lunch!). I decided to go back to Oct 9 because that was the last time I had taken measurements myself (and photos) before I began weekly exercise physiology sessions on 20 Oct 2011.

Measurements:
Weight 61kg -> 60.6kg
Bodyfat 12.7% -> 13.4%
Shoulders 41" -> 41.25"
Neck 13" -> 13.25"
Left Bicep (flexed) 11.25" -> 11.5"
Left Forearm 9.75" -> 9.75"
Chest 36" -> 36.5"
Waist 29.25" -> 29.3"
Left Thigh 30.5" -> 31"
Left Calf 13.75" -> 13.5"

Fitness Assessment (3 Nov 2011 -> 24 Feb 2012):
Aerobic fitness (stepping) score 32.3 (poor) -> 32.4 (poor)
Flexibility (sit & reach) score 15.0 (average) - > 15.75 (average)
Core strength (graded sit up) score 5 (very good) -> 5 (very good)
Lower body strength (wall sit) 1min38s -> 2min45s
Upper body strength (max bench press 1 rep) N/A -> 47.5kg (well below avg)
Upper body strength (max push ups) N/A -> 17 (below average)

Comments:
Well, I'm slightly pleased that despite my weight being slightly down, almost all the body part measurements have increased, even if only slightly - at least they didn't go down. And regarding the weight, it began at 61kg, dropped steadily over 2 months to 59kg, and then gradually increased to my current weight of 60.6kg.

Well, tomorrow is my first session with the physiotherapist/PT/bodybuilder - a little nervous (I've never found it easy starting with a new trainer), but feeling positive and hopeful.

[JayBon]

Remember, chasing a health and fitness goal is a lifestyle. Don't approach it as "spending $x over 8 weeks for y amount of muscle gain". Then what happens after 8 weeks? Based on my experience, not much.

Approach is as an investment to learn training and eating techniques that you can apply over the longer term. Muscle development takes a long time. You need to make changes to your lifestyle that you will be happy to adhere to for years. It's very rewarding when you do this - and you avoid that disastrous diet-cycle mentality.

[timbo]

The April deadline is important to me - I know it's vain, but I want to look better when I turn 40 than I did when I set the goal in October last year, which is really a 6-month investment, even though it's now only 8 weeks away with a new trainer. It doesn't mean I will stop exercising past this point (quite the opposite, having purchased a 12-month gym membership) but I don't think I can justify the personal training expense past that point. I've spent thousands on personal training over 9 years, and have little to show for it aside from dodgy knees and a shoulder injury.

I know in my head that small, consistent gains add up to supstantial improvements over time.... but it still feels disappointing after hearing and believing claims of much greater gains and transformations for skinny guys like me. I really need to accept that "if it sounds too good to be true, it probably is"