Last week, I only did one of the 4 workouts for Week 3. As I was away on business travel, I've asked Julia on how to train while away on travel. She was helpful in providing some home workouts using resistance bands. The travel was exhausting for me, so I couldn't complete the remaining workouts. Since I didn't feel the full benefit from Week 3 workout, I want to redo it this week.

I wonder if there's anyone out there who had skipped their workout for whatever reasons and decided to redo it again? Or perhaps I should proceed with Week 4 workout for this week?

PS I've attached a picture that I took when I first started this program.

Well, the week is almost over. I had completed 2 cardio days, and 3 workout days. Julia recommended strength training 4-days/week so I can gain muscle mass. Being a skinny guy all my life, I think it's time I have a makeover.

The workout so far is fun, although I tend to spend more time at the gym than at home. Also, yesterday at the gym, I forgot to warm up my biceps before workout, and now my biceps are a little sore. I'm not sure if I can do another biceps workout tomorrow. I'll see if the ache goes away tomorrow.

Chad recommended I stay on high carbs, so I can maximize my intake. I have to admit, the 5-meals/ day is really, really hard. Having a desk job, I have to find time to much on Meals 2 and 4. In the past, I used to have snacks (like fruits or cookies) in between, which I can multitask. But eating a real meal, now that's hard. I'm also not used to eating so often.

Well, for reasons I don't fully understand, I decided to stop posting for several weeks. Luckily, I didn't stop working out— though I haven't been as consistent as I'd prefer.

However, I'm back, and I'm going to try to hold firm to a commitment to post Monday through Thursday, even if the posts are extremely short, and to workout exactly as according to my plan— weight training Mon-Tue-Thu-Fri, and running Mon-Fri.

I lifted both yesterday and today. Here's the synoposis:

Monday

Barbell Bench Press: 15@95 lbs, 10@115 lbs, 8@115 lbs
Barbell Incline Bench: 12@75lbs, 9@85 lbs
Barbell Upright Row: 12@40lbs, 11@50lbs, 10@50 lbs

Hey guys...
This week started off exceptional. Had a great workout Mon and Tues. Jogged two miles on Tuesday at 90 degree weather and actually felt great when I finished. When I finished running, I decided to spray some evergreen trees in front of our house for aphids. The evergreens were dropping their needles, so we had a guy out to determine the best treament. He stated that we should really attack them with this spray. So, on Tuesday, I did just that. But I forgot one major element. I did not wear a mask. Boy - - have I paid for it. I'm not going to go into a lot of detail but I was out of commission yesterday all day. And yes, that was a stupid thing.

As you guys may or may not realized but I haven't posted for a couple of day or actually it's been about 5 days.

Last week started off really well, then on Wednesday, something just punched a hole in my bucket and all my good intentions fell through to the ground and all was down hill from there. Without going to any great details, my diet was shot to (H E Double Hockey Sticks). Then my family came to visit on Thur-Fri-Sat and that was difficult within itself to keep my diet in check and exercise. So there about 4 days that things didn't go so well. I was really down about it and felt that I had given up on myself. I actually thought about just quitting the program.

Got up this morning and had my pre-work out meal
1 cup of oatmeal
1 scoop of protein.
Waited an hour and had my workout.
Came in and had my boiled eggs.

This is where I'm going to have to stop and vent. I am getting so tired of eggs. This morning I thought I would up-chuck after the third egg. It's getting to the point that I would swallow them whole if I could LOL. Yes, it's getting that bad. I am wondering if anyone has this same problem and please let me know of a good complete protein to subsitute for eggs in the mornings. Or, how to get the eggs down in the mornings. I do, however, subsitute twice a week for a protein shake in the mornings but I do like to try and get my protein the all natural way.

Today has actually went pretty good. Did my workout with some mjaor hesitation at first. But I did get through it. Meals have consisted of

Pre-workout - Oatmeal
Post - Workout - 4 X-Large Eggwhites and 1 Whole Egg

About an hour later - a bowl of shreaded wheats and a protein drink.

Third meal - Chicken Breast, rice and salad.

Fourth meal - Turkey leg (no skin)and green beans.

Fifth and Final Meal - My own favorite Salmon Stew (very healthy - whole can salmon, non-margarine spread, fat free milk, fat free crackers. Almost on the same level as oyster stew but made with salmon. One of my childhood favorites.

Sunday, July 20, 2008
Today, I had for breakfast which consisted of a large protein shake and grits. After attending church, we went to Cracker Barrell and I had Chicken Breast, Pintos, mustard Greens and boiled Cabbage. About two hours later, I had an Avocado Salad (Green Salad with avocado slices, tomotoes, black olives). Approx. 3 hours later I ate a can of tuna and steamed green beans. That was around 6:00 pm. Now it's approx. 8:00 pm and I am still hungry. I felt as if I have eaten all day (which I have) and can't understand why I'm so darn hungry. I know the Cracker Barrel thing isn't that healthy but we go there after church and I do try and make a healthy choice when we do go. I have protein and veggies (no bread) and water LOL

Since yesterday was a drag, I thought I would make up for it today. We'll, what was I thinking. My Wire Fox Terrier "Rufus" had to be taken to the vet at 8:15 am, so I had to get up at 6:30 a.m. to get ready for that. He's doing good, just a bladder infection from a past bladder stone surgery several weeks ago. I did jog 2 miles on our country road with steep incline/decline hills. I will admit I'm not modivated at doing cardio. Today was a good cardio day. If that is all I get out of today, at least I accomplished something.
You guys have a great weekend. "Rufus says 'Good Morning'"

Last night, I was not able to sleep worth a darn. Got up around 3:00 am and could not go back to sleep. We'll, as you can guess, this had a great inpact on my workout. I went to workout and could not muster the stamina to get it together. I did work out my biceps but I felt as if I did not do them efficiently. I came back in the house and ate 1 cup of oatmeal and 4 egg whites/1 egg. I decided to at least get something out of the day, so I decided to go back and really pushed myself on my biceps and at least work one muscle group. I can really tell that they got a good workout, so at least I feel the day wasn't a total loss. So hopefully I can get a good nites rest and hit my leg routine tomorrow.

Thought I would post to the blog before heading to bed. Finished the day off with a good cardio walk. Pretty good healthy dinner and snack. I know I should post my meals on here but right now I'm kinda beat and my body is saying "lay me down". I will get better at this blogging before long. But right now, I"m off to bed. Hope you guys/gals have a great evening and blog with ya tomorrow.

We'll today is a new today and so far it's going pretty good. Started off this morning with 1 scoop protein with fat free milk/blueberries/creatine. Next was my workout Phase I Beg /4 days a week/week 4/workout3. I was so surprised how less fatigue I got during the workout since I ate a bit more carbs before working out. Had a pretty good workout. Worked out my chest a bit hard today which was a good feeling. Afterwards I've had a large protein shake and 1 cup of oatmeal. Normally I eat eggs for protein but I'm kinda getting tired of them so I decided to switch today.

Seems as if yesterday went off in a tail spin and never let up all day, therefore, I didn't get a moment to post. I did, however, change my routine a bit. I have been struggling on Tuesday's with doing Legs, Calves, Back, Biceps, Forearms and Abs. Therefore, I broke down the workout to include Wednesday's now. This is when I did my Legs. I was able to concentrate better on the workout without being so fatiqued on Tuesday. Right now, I think I might keep this routine unless I'm told otherwise :)

Since I work from home, I feel like all I done today was cook, cook and cook. Then wash dishes...LOL. I normally try to cook ahead, but my frig is now so full with "stuff" that I cannot put another container in it. Had a cookout with friends this weekend, so the left overs are in there, a bowl of left over oatmeal, 2 jugs of milk, juice, fruit, etc, etc. Today my diet consisted of the following:

Breakfast:
Pre-Work Out
1 scoop of Protein/Fat Free Milk
Creatine
1/2 cup oatmeal
1/2 banana

waited an hour - worked out and had the following afterwards:

5 egg whites/1 egg with salsa and fat free sour cream (BIG MISTAKE). I love sour cream but fat free is horrible, especially on eggs. I swallowed 3/4 of them down with water but threw out the rest. Also had 1/2 cup of oatmeal.

Seems difficult in eating twice in the mornings. By the time I get to my third meal, it's around 1:30-2:00. Maybe I just need to get up a little earlier. I already get up at 7:00 am, eat a 1/2 meal just for the energy for my workout and then afterward, I have the other 1/2 plus a bit more since it's the most important meal due to the workout before hand. Any suggestions or does this sound ok?

Started off this morning with 1 scoop of protein with fat free milk, half of a banana and creatine. Set out on my workout routine and actually did very well. So, right now, I'm off to have my cup of oatmeal and 5 egg yokes/1 egg breakfast. Post as the day goes along regarding the diet accomplishments. Have a great day.

First of all, let me start off in saying that I am new to Blogging. I have never done it or never felt the need to start until probably now. I am new to Global Fitness and I'm currenly beginning to start on my 3rd week of the Intermediate Muscle Gain workouts. I use to work out but it has been 6 years since I picked up a weight. Right now it seems the legs day are giving me the most pain. I start off really well, then I get so fatigued by the end of the leg workouts that I cannot finish out the rest of my workouts with my arms or back. I have been communicating this with Chad and he recommended a different approach on those particular days. I'll give this a shot next week.

I'm in a real hurry, but just for the sake of regularity, I'm posting today anyway: yesterday's workout went great and today I'm going backpacking (hence the hurry) which I can assume will substitute adequately for the 20 minutes of cardio I'd otherwise be doing.

Peace.

--Nathan

The Real Day One occurred yesterday, much to my satisfaction and pride. I am teh awesomeness.

I stuck to my diet (mostly) and repeated workout one, week one, of the plan Global has me on... I figured it'd be good to do the Monday workout on Monday. I'm about ready to head out for workout two, and I'll post later after that's over.

Also, thanks for your comments! It's great to know there's a community here. I enjoy being part of it.

So, here I am, ready to rip onward to Day One of this whole endeavor.... and my body picks the exact moment I reward it with a panoply of healthier habits to up and fail on me. Instead of rocking workout number two and diet day number one, I come down with 101 degree fever and have to forego any intense physical activity.

Oh, the irony.

So I guess we're not really at Day One yet. Hence, I am dubbing today Day Zero Plus One. Hopefully, tomorrow I'll feel well enough that there won't have to be a Day Zero Plus Two.

However, I did manage to make some lemonade— I used the extra time to prepare my meals for the next three days, so I can be assured that I'll stay on the diet no matter how crazy things get. It sure took me a while, though (almost 5 hours) and I'm pretty sure I'll need to dramatically increase my efficiency in the kitchen if this is going to work out. So there's something to work on.