I'm Off

My first rest day is here and it I feel really good. Today I can truly appreciate all the muscles used this week thanks to the soreness. But I have been making sure I eat just a little bit more extra protein in my diet (about 50 grams more) in order to enhance recovery. So far this initial weight loss has help further my determination, I know going back to the shape I was used to being will not come easy but I will get there hopefully in 3 months.

Nothing can be left to chance. I have been taking all precautions as far as supplementation and dieting. My training is on point and from this point forward the only thing that can stop me is my own determination and demons.

Fuck you Dunkin donuts,

and in the note the hell with the Aguas Frescas (fruit water) that my wife loves with almost 60 grams of sugar. Most of my friends feel like sharing their food, "here have some of my bruschetta sandwich," "here a little bite of cake will not hurt you," or the "you trained 4 hours today why cannot you splurge in your diet a little."

Why do they care? It is not like it's their body. They are not suffering the hunger or the initial glucose stabilization where the body has to work in given grams of carbs at specific times. The question is why they consider my lifestyle to be the problem and not theirs? Why is my meal frequency, choices, supplements and training the morbid monster they must help me deal with? Why cannot I walk to them and help them deal with their smoking, or their drinking, or their fat stomachs?

But those vices are acceptable, being fat is ok until you turn on the TV and you realize the sad truth of the good looking skinny people appearing on TV. They do not advertise food, no; burger king uses actors watching football games that seem in ok shape so a small belly is acceptable. But the people they want to be like are all in shape. Yet once we turn off the TV everything goes back to normal and we start making excuses. 1) They are actors and they have all the money and time 2) they have a super trainer that knows everything 3) They are not as stress as me.

1) If you eat crap chances are you spend more if not the same than buying and cooking lean meats and carb sources. But they will not believe this. My bill is about 40 dollars a week on food if not less. 2) You can learn pretty much if you keep going frequently to the gym, there are tons of people there that know what they are doing and 3) everyone has stress deal with it.

As far as the splurging in my diet goes since I gained weight I think I am done with my splurging for a while.

So far this week

I have put my body through a harsh training regimen. I have to thanks my coach for training me this hard and for forcing me pass my limits. I also need to increase my electrolyte intake as today I had an episode of muscle spasms that made my wife hide in the restroom as I twitch in pain and agony. This happens, once because of the high caffeine intake; and two because losing fluids fast while on intense training and heat (the Judo school has no AC) makes the muscles that are doing the work stay hyperactive while cramping and knotting. The best way to explain is imagine a cramp in your calf but not only is it cramping but the calf muscles themselves are twitching uncontrollably in a very painful way forcing you to stretch it any way possible.

With this in mind more electrolytes in my diet and perhaps a ZMA supplement at nights.

Since I started the diet I have lost 8.5 lbs (not counting the water I lost today) so in 5 days of dieting I am getting about a lbs a day, this should taper off by next when excess fluids have been lost and I should only been losing about 3lbs to 4lbs per week. The only good thing about losing 11 lbs of water today was the fact my veins all came out to visit me! My forearm is a road map as well as my calves.

Workouts for this week:

Monday:

just back and triceps at the gym (dead lifts at 315, 405 lbs by 10 to 12 reps, and the rest were just auxiliary movements)

Tuesday:

1) I tried to go to the gym but failed.

2) Pec Dec, 150 x 12, 180 x 10, 210 x 5

3) Incline Db presses 90lbs x 10, 100 x 8, 105 x 4, 90 x 6

Then I left in Shame,

Judo however was awesome, even before class started i had done about 200+ uchikomis so warmed up the class, then we did more uchikomis, newaza, and randori thought I did more uchikomis with my coach, so i did about 400 to 500 throws and practice went good

Wednesday:

1) 100 uchikomis sets of 20

2) PEc DEc

150 lbs x 12, 190lbs x 8 210lbs x 8 240lbs x 5

3) Incline press Machine

180 x 11, 270lbs x 7, 270lbs x 4, 270lbs x 4

4) Biceps superset with oush ups

30lbs x 12 x 15, 30lbs x 20 x 12, 30lbs x 20 x 12, 30lbs x 20 x 15

5) Triceps Extensions

70lbs x 10, 80 lbs x 8, 80lbs x 5, 70 lbs x 7

6) Dips

BW 14, BW12, BW 10, BW 10, (Body weight)

NO jiujitsu today since my coach had a very busy schedule.

Thursday:

1) Jiujitsu training, advance class, 11 Am until 1:15 PM

2) Judo training 7:15 pm until 9:00 PM (on this two activities I burned about 3700 kcal)

Friday: OFF

Saturday:

1) Judo, kids class, 9:20 till 10:30 but I do not do much of anything

2) Judo adults 11 AM until 1:00PM

The Arsenal

As you can see the picture shows the arsenal of supplements at my disposal. I used to work at a supplement store and I was able to buy supplements at a discount, and I also was given plenty of supplements for free.

The supplements I will be using, as of now, are as follows: These are for a 200+lbs male, the diet is also in a deficit for my weight VS activity level, and lastly the supplements tailored for athletic performance.

1) 6:15 AM:

1) Fat Burner: You can also take 200 mg of caffeine. I switch on and off from Hot-Rox Extreme (biotest), and Mitrotropin (Gaspari nutrition). I just want the caffeine really.

2) 2gr Beta-Alanine (amino acid that helps with endurance, works together with l-histidine and arginine, works better than l-carnitine and helps minimally energy cyle)

3) 5gr of BCAA’s (branched chain amino acids, helps to prevent muscle catabolism because on its role on protein synthesis thus helping also in muscle recovery)

4) 10gr Glutamine (amino acid found highest in the human body, it will help with protein shynthesis, energy-cellular level, and in metabolic processes of nitrogen and carbon donation)

CARDIO is done 15 min after taking the pills, 30 to 40 minutes

2) 7:00 AM

1) 5gr BCAAs with 10gr glutamine

Breakfast: 1 cup egg whites with 1/2c to 1c (depending on workouts) of oatmeal

2) Multivitamins

3) 25mcg of Clenbuterol (Beta 2 adregernic agonist used as bronchidilator. Because of this clenbuterol is a good CNS stimulant and thermogenic. The effects will caused an increase in the rate in which fats are metabolized which makes your BMR higher. Meaning your temperature increases and you burn higher levels of fat)

3) 10:00 AM

2^nd meal: 6 oz chicken, 1c broccoli, ½ brown rice,

(30≈45gr of protein from lean meats, ≈27 grams of low glycemic carbs, and 1 cup green veggies)

4) 1:00 PM

Before 3^rd meal

1) Second dose of Fat burner

2) 2gr Beta-Alanine

MEAL (30≈45gr of protein from lean meats, ≈27 grams of low glycemic carbs, and 1 cup green veggies)

5) 4:00 PM

Meal (30≈45gr of protein from lean meats, ≈27 grams of low glycemic carbs, and 1 cup green veggies)

6) 6:15 PM

1) 2gr Beta-Alanine

2) 5 gr Vitamin C

MEAL (30≈45gr of protein from lean meats, ≈27 grams of low glycemic carbs, and 1 cup green veggies)

7) 9:45

IF this is after Judo practice I will have a meal like the rest, if it is not then 24 grams of protein, 1tbs flax milled (good source of fats), 5gr BCAAs and 2 tbs peanut butter

There it is, my supplement plan with average diet.

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FAT is all around us!!!

Today is about FAT in diets:

Well like I said earlier I was going to post my diet for today. Today was a fast pace day so I did not have time to cook for flavor sake and I had to suck it up and swallow most of my meals. I really under ate today so before bed I am going to add a tbp of Naturally More peanut butter and 10 grams of fish oil to add some needed fat. Because I did not eat enough to keep my body packed with nutrients to recover tomorrow is going to be painful.

Today brings one thing up, I need more FAT in my diet in order to lose it. Fat is a structure composed of glycerol and a fatty acid molecule attached to it. But in order to be lean one must enhance protein synthesis and at the same time increase the use the fatty acid utilization for energy. This can be achieved by being in a state of caloric deficiency pushing our body to use stored fat, if the diet is balanced it will not let muscle tissue be broken down. This is my way. The other way is to cut carbohydrates to a very minimum sending our body into a state called ketogenesis. (NOTE: in both diets you still starve)

This is where you have to pick your side.

Side 1) Ketogenesis to Ketosis

When we deprived our bodies of carbohydrates we put ourselves into a starvation state (prolonged or severe exercise also does this) this state forces our body to use fat as energy since there is not enough glycogen for ATP. This is called Ketogenesis, in this state our body uses fat to produce ketone bodies (mainly because our brain cannot simply use fat as it is but rather it needs ketone bodies). The ketone bodies not only provide energy but keep our pH balance in our blood steady within normal limits this makes ketosis somewhat of protein-tissue conserving action.

So triacylglycerols in the adipose tissue by the action of the hormone-sensitive lipase are subjected to Beta oxidation to form acetyl CoA this molecule goes through different processes in short to form aceto acetate to D-3-hydroxybutyrate and then KEtone bodies are produced and leave the mitochondrion by a carrier mechanism in exchange for PYRUVATE (NOTE: this complicated metabolic process and the fact pyruvate is exchanged for ketone bodies is the idea behind 24 hrs fitness fat burner, pyruvate, ah little do they know it does not works as easy. The extra intake of pyruvate would do nothing in increasing the usage of adipose tissue as ketone bodies).

What does this means? It means that there is a whole camp of followers that believe putting our body into a state of ketosis by depriving carbs will allow you to burn more fat and lose more weight by giving you body no choice but to use fatty acids for energy. If you do this you will be into a state of feeling extremely tired.

And guys we use the cholesterol molecule in ORDER to produce TESTOSTERONE, so be warned you may bee too tired for your GF…

This means you have to eat FREQUENTLY in order to minimized muscle lost.

So why if I do not eat fat I still gained weight? Well you see carbohydrates increase glucose in our system, and glucose can be metabolized into ATP, glycogen and FAT. Thus excess of carbs will sure produced fat in your body, so if you eat it make sure you burn it.

Side 2) Caloric restriction and Nutrient specific intake

This is more of a general area. The nutrients you take will be clean and mostly low glycemic, save for the high glycemic carbs you may or may not have after a workout.

This means your nutrients are still limited and carbs are used wisely according to the level of activity you are taking. Protein is used more and fat is still the lowest of them in terms of intake. This is not a low fat diet but could be considered as one.

The caloric deficiency and the fact that both Judo and Weightlifting decrease stores of Glycogen and ATP still sends our body into a state where during certain parts of the day it needs to use fat as energy, ketosis. Also the intake of fat in your diet (good sources of fat not mayo) will tell our body we are not really on a starvation state, and in fact, we are on a state where plenty of food is laying around so getting rid of some of the fat stores is good.

This diet means that you have to eat FREQUENTLY in order to send the correct message to our body. This type of eating keeps your glucose steady and is able to keep glucagon low. You are a nutrient burning machine and you can use the nutrient portioning more efficient.

Needles to say this seems the healthier, maybe not the fastest, way to lose this fat around me—this is also the oldest around. The fact that I still need to deal with competition training makes my decision easier.

We’ll talk about carbohydrate metabolism later and why BCAAs are the best thing ever!

NOTE: I am not a doctor in metabolism, just a student.