Coneytt (-300lbs) Journal

[p.s.]

is there such a thing though?

ur on ur way there bro, i hope the results will come soon and pay off good for ya!

Well perfect as it pertains to ones own genetics, and/or perspective of what a perfect physique should look like. So for example one person may think that Branch Warrens has the perfect physique while another may like the look of Frank Zane. No matter what though the time and effort one puts into their physique will pay off, but if you have Zane like genetics then chances are you'll never develope a Branch like body. However that should never stop you from trying....

[Jack Tragic]

Routine
Legs
BB Squats                4 x 10
Front Squats      4 x 10
Leg Press                4 x 15
Stiff Leg deads          3 x 12
Leg Extension         4 x 20
Leg Curls                3 x 15
Seated Calf             4 x 25
Cardio              30 min (cross country machine)

Chest/ Tri’s
Smith Incline Press      4 x 12
DB Press               3 x 15
Incline Flyes            4 x 12
Decline Press            4 x 12
Cable Cross             4 x →  till failure (drop set)
Skulls                 4 x 12
Seat Tri ext             4 x 15
Rv cable press downs   4 x 15
Dips SS/               3 x 10
Abs                   4 x 25
Cardio               30 min (cross country machine)

Back/ Bi’s
Chins                   3 x 10
Dead lifts              3 x 20
Lat pull down            4 x 15
Seated rows             4 x 15 (straight bar/ over hand)
Rows            4 x 12 (t-bar, 1 arm db, incline db, bb )
Barbell curl             4 x 15
Hammers             4 x 15
Seated incline curl          4 x 15 (last drop set)
Seated Calf               4 x 25
Cardio               30 min (cross country machine)

Shoulders
Smith press             4 x 15
Arnold press SS/         3 x 15
Bent over flyes          4 x 12
Shrugs SS/               4 x 15
Front plate rs            4 x 12
Up rows SS/            4 x 12
Rv Cross over          4 x 12
Machn. Side raises   4 x 12
Seated calf             4 x 25
Cardio               30 min (cross country machine)

Okay modified, so??
I know my fat is still low, but I will be supping those and trying to fit some nuts in too.


Food         Cal   Pro      Carb      Fat   Sug   Fiber   Quantity

Tuna         250   57      5      5   0   5   (2) 6oz cans
Oatmeal      160   4      33      2   13   4   (1) packet
Yogurt Lt.           120   10           22      0   14   0   (2) Cups
Apple              160   0           44      1   40   14   (2) Medium sizes
Brown Rice           150   3           22      1   0   1   (1) Cup, cooked
Chicken Sandw.   315   33      28      5   4   4   (2) wheatbread/ meat
Sweet potato   32   .3      7.6      0   0   0.8   (1) medium size
Chick Breast   526   80.1      0      9.3   0   0   (3) halves, skinless
Egg whites           96   21.6           1.2      0.6   1.2   ??   (6) egg medium size
Protein      960   192      12      4   4   0   (4) shakes
Casssin      240   48      8      2   2   2   (1) shake

Totals      3009cal   449pro      182.8carb          29.9fat   78.2sug   30.8fiber

Routine

Legs
BB Squats          5 x 15
Leg Press          5 x 15
Stiff Leg deads       3 x 12
Leg Extension       4 x 20
Leg Curls          3 x 15
Seated Calf       4 x 25
Cardio         30 min (cross country machine)

Chest/ Tri’s
Smith Incline Press   4 x 12
DB Press         3 x 15
Incline Flyes/SS      4 x 12
DB Pullovers      4 x 12
Cable Cross       4 x →  till failure (drop set)
Skulls         4 x 12
Seat Tri ext       4 x 15
Rv cable press downs   4 x 15
Dips SS/         3 x 10
Abs             4 x 25
Cardio         30 min (cross country machine)

Back/ Bi’s
Chins             3 x 10
Dead lifts         3 x 20
Lat pull down      4 x 15
Seated rows       4 x 15 (straight bar/ over hand)
T-bar or One Arm Row  3 x 12
Barbell curl       4 x 15
Seat Hammers       4 x 15
Seat incline curl       4 x 15 (last drop set)
Seated Calf         4 x 25
Cardio         30 min (cross country machine)

Shoulders
Smith press       4 x 15
Arnold press SS/      3 x 15
Seated rv pec-dec    4 x 12
Shrugs SS/         4 x 15
Front plate rs       4 x 12
Up rows SS/      4 x 12
Rv Cross over       4 x 12
Seated calf       4 x 25
Cardio         30 min (cross country machine)

      Coney, if this is working for ya at this point pre-contest, I say stick with it!
            After the show is over though, I would suggest  changing several things around in your training...(sorry i have not chimed-in earlier on this, but you know how the "time thing" gets in the way...)
 Just ONE brief example would be that I noticed that you are repeating certain movements for the same muscle groups. ie; reverse "pec-dec" and "reverse cross-overs" and also "upright rows" and "front plate raises". imo just do one or the other for that muscle group, but not both bro! On the compound lifts (shoulder press for ex.), I would up the weight and number of sets, and reduce the reps per set. To look like this...
          Shoulder press:  5X8 (pyramid up in weight after warm up set)
                 ...and on the other movements which are secondary, to look like this...
          Uprite rows:      5X8 (can't really pyramid this one), and then finially...
                              Front DB raises or DB lateral raises (whichever needs more attention at the time) 5X8-10
         for a total of 15 sets of 120 "working" reps/muscle group! In the long run you will be doing less sets and reps, saving time, burning more cals as the heavier workloads will get you to huffing and puffing, and you will be saving more energy for "growth"! Again though, I realize that we are all different and this is only a suggestion for the future bro! 
         And as far as the protien shakes go buddy...ARGGH! Yes! Pro powder has become all too expensive! So much so that I don't even use it at the present time!
 $80.oo for 10 LBS...?? No dang way! I just eat more chix and lean beef these days! After 3 months of this the only difference that I notice is that I am heavier AND leaner/harder! I have NO bloating whatsoever, AND I might add I don't have to pee as often!! 
     OK Theo. Gotta go. HEY! Get back to me on your show's location and time frame. I'll come down with my posse and cheer ya on if I can make it!   Jack.
       

[coneytt]

Thanks Jack,

A few things:

My shoulders, unlike some, handles haevy weight kinda like a person's legs. (you've seen these things :-) ) Just joking, but they can handle allot of weight and that's the reason why I have so many exercises from different angles to hit them good. I see that they are un-porportioned and have adjusted by droping the Superset of shrugs and front raises to just shrugs and side raises. If I had to rank my shoulders the front would be #1 rear #2 and medial #3.  So I will adjust.

I still have plenty of time for changes, seeing that the Wisconsin Naturals isn't until the last week of April. So I have time to get the BF lowered by September, hit it hard till November maybe adding a few pounds (THE RIGHT WAY) then in January train hard, go strict, and go into the show at my best in April.

As far as dates and times of the show are uncertain at this time but as soon as I gert them I'll post them.

_____________________________ _____________________________ _____________________________ __




So last week I told u guys bout my pipes, I weighed my self Tuesday and I was sitting bout 297. I took that stuff to clean my pipes and man I weighed myself Saturday, after cleaning myself out Thursday, and I was 290. I weighed myself in disbelief today and still 290.0. That is crazy how filled I was (HaHaHaHAHa ).

Besides that, my wife brought cookies for a gathering at the house, of which was cancelled by the weather. She kept them out on the table even after I told her to rid them from my view. Needless to say, I had a sugar graving that a no-fat drink mix or protein shake could clentch, so I ate 2 of them. Dammit, well I'm back on track today, I woke up late and feel a bit sluggish, but good.

Holla

[p.s.]

 I'm glad the "flushing" worked so well for you, and a couple of cookied aint gonna hurt ya at this stage (pre-contest is of course another story!!). Just keep doing what you're doing, oh and $80 for a 10 lb bag of protein is from my Canadian perspective a really good deal as that same bag is more like $110-$120 up here!

[coneytt]

Hello to all,

Today begins week #3, of me eating properly (with 1 or 2 minor set backs) and I feel great. I can see the changes in my body. An example, and I know this may sound disgusting, I was standing in the mirror observing myself and noticed that I can see the bottom of my stomach. (So what does that mean?) Well, as stated in a previous entry, I have a lot of belly fat, and before I was unable to see the bottom of my stomach because it hung over very badly. I can now see the bottom of it, although it still hangs over quite a bit, but I'm on my way.

I feel good and light, I have more energy and actuallly look forward to the battle of eating on time and properly. Besides the limited time, I do not see how people get sooo crazy on general diets like this. I eat 8 or 9 meals a day, the same thing, and each time it's like eating something new. I don't have cravings unless I miss a meal and become hungry. Like the other night with the whole cookie incident. I missed a meal and tried to make up for it with a shake, but it didn't work too well so I had a cookie.

But I noticed to stay in the groove, I must eat all my meals.

My wife asked me yesterday about how she can get her bf down some more and become more lean without giving up her occasional soul foods and sweets. I told her it's about portion control. Her issue is that 1)She is a type 1 diabetic yet she only eats maybe 2 meals a day. The remainder of the time she claim to be busy. So I was informing her how important it is for her to eat. She has a solid routine to include 20 min on the  elliptical at level 8 of 12 intensity.

So I told her to get some more healthy food in her more frequently and e sure that she eats BREAKFAST. For some reason she doesn't like to eat in the morning.

She also expressed interest in wanting to know more about competing and asked what and ow long would she have to sacrifice eating the things she likes to compete and would she have to go cold turkey on everything. I tried to explain it to her, because she is referencing off of things she reads in the magazine. I had to tell her the difference between us, who are trying and them who have done and are doing.

Over all all is well. Holla

[coneytt]

Hey guys, considering jumping off the creatine, what do ya think. It has helped me though, I am stronger and more solid, however I do feel a tad puffy. I only take it on training days 10g a day (once before and after 5g each).

I just want to see if my gains are from a great diet or from the creatine.

What do you think?? (Don't forget to reply to the previous post)

-Theo

[p.s.]

Hello to all,

Today begins week #3, of me eating properly (with 1 or 2 minor set backs) and I feel great. I can see the changes in my body. An example, and I know this may sound disgusting, I was standing in the mirror observing myself and noticed that I can see the bottom of my stomach. (So what does that mean?) Well, as stated in a previous entry, I have a lot of belly fat, and before I was unable to see the bottom of my stomach because it hung over very badly. I can now see the bottom of it, although it still hangs over quite a bit, but I'm on my way.

I feel good and light, I have more energy and actuallly look forward to the battle of eating on time and properly. Besides the limited time, I do not see how people get sooo crazy on general diets like this. I eat 8 or 9 meals a day, the same thing, and each time it's like eating something new. I don't have cravings unless I miss a meal and become hungry. Like the other night with the whole cookie incident. I missed a meal and tried to make up for it with a shake, but it didn't work too well so I had a cookie.

But I noticed to stay in the groove, I must eat all my meals.

My wife asked me yesterday about how she can get her bf down some more and become more lean without giving up her occasional soul foods and sweets. I told her it's about portion control. Her issue is that 1)She is a type 1 diabetic yet she only eats maybe 2 meals a day. The remainder of the time she claim to be busy. So I was informing her how important it is for her to eat. She has a solid routine to include 20 min on the  elliptical at level 8 of 12 intensity.

So I told her to get some more healthy food in her more frequently and e sure that she eats BREAKFAST. For some reason she doesn't like to eat in the morning.

She also expressed interest in wanting to know more about competing and asked what and ow long would she have to sacrifice eating the things she likes to compete and would she have to go cold turkey on everything. I tried to explain it to her, because she is referencing off of things she reads in the magazine. I had to tell her the difference between us, who are trying and them who have done and are doing.

Over all all is well. Holla

Ok you're doin' great big fella so just keep plugging away.

Now as for the wife and competing....What she needs to do is attend a local show and see what the finished product looks like (this will give her a solid goal that no magazine picture could give). Once she sees what the gals look like on stage and wandering around the event, she'll understand how she'll need to look, and thusly the diet will have more purpose and actually be easier for her to stick to.

As far as the diet goes if she can't eat clean for say 4-6 days before having a junk day then maybe she should reconsider what she wants to do. All in all though once your wife starts to see results in her physique and has a goal set firmly in her mind she should have no problems following a nutritional program/diet.

[Jack Tragic]

Hey guys, considering jumping off the creatine, what do ya think. It has helped me though, I am stronger and more solid, however I do feel a tad puffy. I only take it on training days 10g a day (once before and after 5g each).

I just want to see if my gains are from a great diet or from the creatine.

What do you think?? (Don't forget to reply to the previous post)

-Theo

There's only one way to find out buddy I havent taken creatine in 3 months and feel fine. Yuu're getting enough protien so I don/t forsee any problems.

[coneytt]

I wasn't able to eat as much since saturday, my son got ill and we had to go to the hospital, and man I can see how easy it is to drop size from not getting in those meals. My clothes were fitting me properly, but now they are baggy as hell just from 4 days of eating 3 meals and in stead of the eight I usually eat.

I am going to try something a little bit different. I was to drop two meals from my plan yet add more to the remaining 6. I see that I dont have the time to eat 8 meals. Also it is hard for me to get up 4 hours early to eat on my only few 2 days i have an opportunity to get some real sleep. Throughout the remainder of the week I get about 3-4 hours of sleep after working bout 16-18 hours. So on those 2 days that I can sleep in I need to get those 6-7 hours to recuperate.

I know you guys are going to say keep the 8, and make 2 shakes, but I have to evaluate this in respect to finances and   time.

I think 3 hours between meals should still be ok instead of the every 2 hours now.

-Tell me what u think

[p.s.]

Ya you could get away with every three hours but I would like to see ya get maybe 7 meals and go every two and a half hours instead (kinda meeting you halfway).

[coneytt]

New eating schedule and time

Weds Thur Fri
9:30am:
   5 egg whites and oatmeal protein shake (2 scoops)vitamins
12:00pm:
  6 oz. tuna and yogurt lipo 6
2:00 pm:   protein shake (2 scoops) Pistachios Nuts
3:00pm:
   Chicken breast, 1 potato
5:45pm:
   Tuna, apple lipo 6, protein shake (2 scoops)
8:45pm:
   Chicken breast and 1 cup of rice
10:45pm:
  Final protein shake (2 scoops) Pistachios Nuts
12:45am:    Cassin Protein shake (2 scoops)

Sat
8:30am:
   (Pre workout) 5 egg whites, Oatmeal, protein lipo 6
11:00pm:
  (Post gym) Protein shake multi-vitamin
12:30pm:   Chicken breast,1/2 potato, protein shake (2 scoops)
3:00pm:  
 6 oz. tuna and Yogurt Pistachios Nuts
6:00pm:
   Chicken Sandwich, Lipo 6
8:45pm:
   Chicken breast and 1 cup of rice
10:45pm:
  Final protein shake (2 scoops) Pistachios Nuts
12:45am:  Cassin Protein shake (2 scoops)

Sun
8:30am:
   5 egg whites, Oatmeal, protein multi-vitamin
11:30pm:
  (Pre workout) Protein shake lipo 6
1:45 pm:   (Post workout) Protein shake
2:30pm:   Chicken breast,1/2 potato,
4:30pm:  
 protein shake (2 scoops) and Yogurt
6:00pm:
   Dinner Lipo 6
9:00pm:
   Chicken breast and veggie or ½ potato
10:45pm:
  Final protein shake (2 scoops) yogurt
12:45am:  Cassin Protein shake (2 scoops)

Mon Tue
9:00am:
   5 egg whites and oatmeal protein shake (2 scoops)vitamins
11:30pm:
  (Preworkout) 6 oz. tuna, apple, Protein lipo 6
2:00 pm:   (Post workout) Protein shake (2 scoops)
3:00pm:
   Chicken breast, 1 sweet potato
5:45pm:
   6 oz Tuna, lipo 6, protein shake (2 scoops)
8:45pm:
   Chicken breast and 1 cup of rice
10:45pm:
  Final protein shake (2 scoops) Peanut butter
12:45am:    Cassin Protein shake (2 scoops)

Hollaaaaaaaaaaaaaaaaaaaaaaaaa aaa

[p.s.]

On average 8 meals per day...Great job setting this up.

[coneytt]

Hey guys,

Well this has been my least productive week. With a flat tire, heavy school load, in addition to a heavy work load I have no time for anything. I've been eating like crap, no training over the last week and just overall drained.

I think I might just quit shooting for the competition, however try to maintain the current eating standards. I really want to do it, but I can not dedicate the time needed to prep. I see many guys stating in their bio's that they had to do two-a-days for a period to help get rid of stubborn body fat, but I dont see myself having the time to do so until maybe after November, but even then that is pushing it.

I know excuses are like az holes, everyone has one and they all stink, but man there is not enough days in the week.

I don't know......................... ..........

I'll get back to ya!

[p.s.]

Hey ya had a bad week, so what? It happens. Just stay on the diet no matter what and keep plugging away as best you can. Even if you don't compete next year there is always another show arouond the corner, so as long as you continue on with the diet/nutrition and hit the gym as best you can you'll still be inching closer to your goals.

Never give in, never say die!! You have a goal and if it takes a bit longer to attain it so what at least you're progressing. Shit it took me 25 years to reach my ultimate goal (IFBB pro), but I never lost sight of it no matter what was going on in my life.

Now quit whinning and feeling sorry for yourself and get back on track!!!

[coneytt]

You are right, I need to slow down and focus. I will have to adjust some how. I'm just use to hitting the gym at my leisure, not only when I have the time.

(Ok, focus, motivate, and do work son!)