I'm eating pretty clean now, maybe 1-2 cheat meals each week, but I will start to cut that out very soon. I've noticed some minor gains after just 2 days of gym and a good diet and I know for a fact that I can improve that. So I'm going to start counting before I eat. I'm going to get a read on my physical stats and requirements first so I can start scheduling my daily intake levels and I will definitely try to sleep regularly, soon....as I'm still up since 6:00pm last night. Not healthy at all! FML!
DETERMINE BMR
BMR = Basal Metabolic rate (the minimum amount of calories your body needs to survive)
BMR (Basal Metabolic Rate)= 6 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Weight=162lbs or 73.5kg
Height= 5'10 or 177.8cm
My BMR= 1731.95
DETERMINE MAINTENANCE LEVEL
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or
2 X day training, marathon, football camp,
contest, etc.)
Current Maintenance Level (Mod. active)= 2684.52
CALORIC INTAKE
(20% cut from Maintenance Level)= 2147.62
PROTEIN INTAKE
(1-1.5 g of protein per pound of lean body mass daily)
BODY FAT %
Weight= 73kg
Height= 178cm
Waist= 83cm
Hip= 87cm
Neck= 36cm
BF%= 22%
Fat Mass= 16kg
Lean Mass= 57kg
Day 2/30
Workout
Squats: 35x5 45x5 35x5 35x5 35x5
Chest Dips: 25x5 25x5 25x5 25x5 25x5
Reverse Situps: BWx5 BWx5 BWx5 BWx5 BWx5
Decline Crunches: 25x10 25x10 25x10 25x10 25x10
Crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Side crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Upper ab crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Diet
(Skipped Breakfast)
Steak w/ asparagus and cherry tomatoes
BCAA
Salmon w/ Sweet Potatoes
Cottage Cheese and Jello, 2tsp ANPB
Squats: 35x5 45x5 35x5 35x5 35x5
Chest Dips: 25x5 25x5 25x5 25x5 25x5
Reverse Situps: BWx5 BWx5 BWx5 BWx5 BWx5
Decline Crunches: 25x10 25x10 25x10 25x10 25x10
Crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Side crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Upper ab crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Diet
(Skipped Breakfast)
Steak w/ asparagus and cherry tomatoes
BCAA
Salmon w/ Sweet Potatoes
Cottage Cheese and Jello, 2tsp ANPB
Actual Day 1/30
Workout A
Squats: 25x5 35x5 25x5 25x5 25x5
Calf raises: 45x10 45x10 45x10 45x10 45x10
Bench: 25x5 45x5 25x5 25x5 25x5
Bent Over Rows: 30x5 30x5 30x5 30x5 30x5
Chest Dips: BWx5 BWx5 BWx5 BWx5 BWx5
Decline crunches: 25x5 25x5 25x5 25x5 25x5
Crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Side crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Upper ab crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Rowing: 5 10 15 20 15 10 5
Diet
Pre-workout: Protein bar
Workout: Protein Shake
Post-workout: T-bone steak, sweet potatoes
Snack: Plums, blueberries
Squats: 25x5 35x5 25x5 25x5 25x5
Calf raises: 45x10 45x10 45x10 45x10 45x10
Bench: 25x5 45x5 25x5 25x5 25x5
Bent Over Rows: 30x5 30x5 30x5 30x5 30x5
Chest Dips: BWx5 BWx5 BWx5 BWx5 BWx5
Decline crunches: 25x5 25x5 25x5 25x5 25x5
Crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Side crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Upper ab crunches: BWx10 BWx10 BWx10 BWx10 BWx10
Rowing: 5 10 15 20 15 10 5
Diet
Pre-workout: Protein bar
Workout: Protein Shake
Post-workout: T-bone steak, sweet potatoes
Snack: Plums, blueberries
Day 1/30
So I've decided. No matter what time I'm still going to complete a specified amount of workouts and exercise. Tomorrow...or rather today will be Day 1 of 30. I'm going to focus on building lean muscle mass without increasing body size. As well, since last year's routine was quite successful, I'm going to continue with the 5x5 program.
DAY 1: Workout A
Squats: 3x5RM, 3x3(110% of 5RM), 1x8(70% of 5RM)
Bench: 5x5RM
Bent over rows: 5x5RM
Chest dips: 5x5 (Non-weighted)
Decline Crunches: 5x5 (Non-weighted)
Side Crunches: 5x10 (Non-weighted)
Rowing: Pyramid (5,10,15,20,15,10,5)
Diet
Wake up: Oatmeal, Protein Shake, Multivitamin, Fish Oil, Sesamin
2-3 Hours: Salmon steak, Broccoli, raw carrots, water
2-3 Hours: Protein Shake, fruits, 2 spoonfuls of ANPB
2-3 Hours: Eye Round (3 pieces), veggies, water
2-3 Hours: Cottage Cheese w/ fruits or jello, 2 spoonfuls of ANPB
DAY 1: Workout A
Squats: 3x5RM, 3x3(110% of 5RM), 1x8(70% of 5RM)
Bench: 5x5RM
Bent over rows: 5x5RM
Chest dips: 5x5 (Non-weighted)
Decline Crunches: 5x5 (Non-weighted)
Side Crunches: 5x10 (Non-weighted)
Rowing: Pyramid (5,10,15,20,15,10,5)
Diet
Wake up: Oatmeal, Protein Shake, Multivitamin, Fish Oil, Sesamin
2-3 Hours: Salmon steak, Broccoli, raw carrots, water
2-3 Hours: Protein Shake, fruits, 2 spoonfuls of ANPB
2-3 Hours: Eye Round (3 pieces), veggies, water
2-3 Hours: Cottage Cheese w/ fruits or jello, 2 spoonfuls of ANPB
JDM package from the land of the ladyboys!
Checked my mail today and found my long awaited package that I ordered off Ebay from Thailand. These Spoon decals will definetely add a nice touch to my JDM look that I'm hoping to achieve, that is, when all is settled and my long awaited mods does eventually get slapped onto my RSX Type-S.
My 02 Nighthawk Black Pearl RSX Type-S
Footwork
Mugen 25mm Rear Sway Bar
Hotchkis Endlinks
HKS Hipermax Pro Coilover
Eibach Sportlines
Ingalls Front and Rear Camber Kits
Mugen Front Strut Bar
Mugen Rear Mid Bar
j’s Racing C-Pillar Bar
0857 Inverted Tie Rod Ends
D-Power 17×7.5 +45 Offset
Bridgestone Potenza RE070 215/45/17
Energy Suspension Motor Mounts
Engine
ARC Induction Box
Optimum Yellow Top Battery
T1R 70R Muffler System
T1R Testpipe
Transmission
N/A
Interior
T1R Countersunk Shift Knob
Mugen Pedal Set
Exterior
Cwest N1 Type-II Kouki Front Bar
Option JDM Carbon Fiber Type-R Rear Lip
L.I.D.E. 6000K H.I.D Kit
Nokya 2500K Highbeams
JDM DC5-R Honda Front Emblem
JDM DC5-R Honda Rear Emblem
spoonxmugen Amber Tail Light Redouts
I got awesome news from my sister that our condo is going to be done on April 15, 2010. The Verdale sister's are slowing rising up in Downtown Markham. Can't wait to move into my own place. Although I'll be very far from some of my close friends, RC 2 floors up and MY 2 blocks away, it'll still be a good change in my life.
Technology matters By David E. Nye
Doyle Brunson's super system By Doyle Brunson, Allan Goldberg
The Art of War By Sunzi, Cleary, Sun Tzu, Thomas F. Cleary
Devil Take the Hindmost By Edward Chancellor
Seductive Phrases to Turn Her On: Men's Health.com
13 Simple Phrases to Ignite Her Passion
* "I'm so glad . . . "
* "I understand . . . "
* "Let me tell you . . . "
* "Let's talk about . . . "
* "I've been fantasizing . . . "
* "I'm taking you . . . "
* "I'll draw you . . . "
* "You deserve . . . "
* "I adore . . . "
* "I've always thought . . . "
* "Let's show the kids . . . "
* "I'll meet you . . . "
* "Let me . . . "
By: Amy Levin-Epstein
Relationships are funny things: One partner can be cruising along thinking everything's just fine and dandy, and the other can be curling up inside like a poinsettia after New Year's. One of us is sure we're on the right track, while the other is wondering, "Why don't we talk anymore?" And more often than not, it's the female cohort who's dying for more—more communication, more intimacy, more verbal acknowledgment that you're committed to her happiness.
The reason is simple: When it comes to communication, women are like tropical plants, and men are like cacti. Studies suggest that the average woman speaks 7,000 words a day. The average man mutters just 2,000, and half of those are spoken to clients, colleagues, or the electronic image of John Madden. And it's that discrepancy between our verbal styles and needs that can turn a once-hot relationship into yesterday's oatmeal.
Want proof? Researchers at the University of Washington say they can predict with 90 percent accuracy whether couples will divorce or stay married simply by listening to them talk for a few minutes. After reviewing data from more than 500 couples in discussion, psychologist John Gottman, Ph.D., of the University of Washington's Relationship Research Institute, and applied mathematicians James Murray and Kristin Swanson have come up with a mathematical model that can predict likelihood of divorce. They dub it the "Dow Jones Industrial Average for marital conversation." A 5-to-1 ratio of positive comments to negative ones indicates a healthy marriage, they say. A ratio lower than that suggests trouble ahead.
A simple rule of thumb, then, is to talk more, share more, and be more open with your emotions. But telling a guy to share more is like telling him to eat less meat: Simple in concept, but not so tasty in practice. The solution is to maximize the communication you do have—to know a few simple phrases that will warm her heart and a few other intimate places, as well. If things feel a little chilly, a little distant, or a little lacking in boudoir beatitude, try speaking up. Here's what to say.
Seductive Phrases to Turn Her On: Men's Health.com
* "I'm so glad . . . "
* "I understand . . . "
* "Let me tell you . . . "
* "Let's talk about . . . "
* "I've been fantasizing . . . "
* "I'm taking you . . . "
* "I'll draw you . . . "
* "You deserve . . . "
* "I adore . . . "
* "I've always thought . . . "
* "Let's show the kids . . . "
* "I'll meet you . . . "
* "Let me . . . "
By: Amy Levin-Epstein
Relationships are funny things: One partner can be cruising along thinking everything's just fine and dandy, and the other can be curling up inside like a poinsettia after New Year's. One of us is sure we're on the right track, while the other is wondering, "Why don't we talk anymore?" And more often than not, it's the female cohort who's dying for more—more communication, more intimacy, more verbal acknowledgment that you're committed to her happiness.
The reason is simple: When it comes to communication, women are like tropical plants, and men are like cacti. Studies suggest that the average woman speaks 7,000 words a day. The average man mutters just 2,000, and half of those are spoken to clients, colleagues, or the electronic image of John Madden. And it's that discrepancy between our verbal styles and needs that can turn a once-hot relationship into yesterday's oatmeal.
Want proof? Researchers at the University of Washington say they can predict with 90 percent accuracy whether couples will divorce or stay married simply by listening to them talk for a few minutes. After reviewing data from more than 500 couples in discussion, psychologist John Gottman, Ph.D., of the University of Washington's Relationship Research Institute, and applied mathematicians James Murray and Kristin Swanson have come up with a mathematical model that can predict likelihood of divorce. They dub it the "Dow Jones Industrial Average for marital conversation." A 5-to-1 ratio of positive comments to negative ones indicates a healthy marriage, they say. A ratio lower than that suggests trouble ahead.
A simple rule of thumb, then, is to talk more, share more, and be more open with your emotions. But telling a guy to share more is like telling him to eat less meat: Simple in concept, but not so tasty in practice. The solution is to maximize the communication you do have—to know a few simple phrases that will warm her heart and a few other intimate places, as well. If things feel a little chilly, a little distant, or a little lacking in boudoir beatitude, try speaking up. Here's what to say.
Seductive Phrases to Turn Her On: Men's Health.com
