This is long....sorry.
I want this next challenge to end on the date of my marathon (11/11/07) so that means it has to start today. But, if you know me by now, you also know I like to take a week off from dieting (eating healthy) between challenges. So, the challenge will start today, but I'm enjoying free Duncan Donuts at work right now :) Hey, I'll be bulking the entire 12 weeks..it's okay, right?
There probably won't be anymore pics from me either since I'm probably the leanest I'll be for the next 12 weeks. I really want to increase muscle mass going forward and that means eating close to 3000 calories a day. With my marathon training, I know I'm in for some difficult muscle gains ahead. Speaking of the marathon, I'm also contemplating dropping out of it. I look at my latest pics and I'm very embarrassed at how little my legs are and I'll never get mass on my legs if I keep running long distances. I have to decide what I love more....running or muscle. I could possibly have the best of both if I do a half marathon instead.
Now, on with the program. I'll be doing Bill Starr's 5x5 program that hypertrophy does. It's suppose to give huge muscle gains and if you look, there are no direct arm workouts. I think my arms are very proportionate right now so I'm okay with that. This routine will build up my quads/hams/back/chest/shoulders. I had my first workout this morning and it really wasn't too bad. However, the first 4 weeks of the program is what some call the honeymoon period because you're not lifting your 5 rep max until week 4 and that's when the gains begin.
I haven't listed my meal plans in a long time so I thought I'd list what I'm doing. Still BFL all the way as I've yet to find a better eating plan. For the last 1.5 years, I've consumed 2 Myoplex lite shakes a day and that is going to change. I'm tired of drinking my meals so I've come up with several recipes that will replace the drinks. Here is what my days will look like. I'll actually do 7 meals a day on weight training days. And I'm also going to try to eat dinner with the family every night and eat what they eat so I can participate in their life too.
M/W/F
PreWorkout Meal - Banana, 2 scoops protein powder drink during workout followed by creatine during extra cardio at the end. Will also take BCAAs during workout.
M1 - Plain Oatmeal (splenda for flavoring some days), 1 scoop protein drink (I may add skim milk for extra calories)
M2 - Protein muffins/Protein pancakes/Protein ice cream
M3 - EFL Meal plus veggies
M4 - Protein muffins/Protein pancakes/Protein ice cream
M5 - Will eat what the family eats, but good portion sizes
M6 - EFL dessert (On Friday nights, I'll eat extra carbs for my Sat. Long run)
T/Th/Sat
PreRun - 1/2 scoop protein to help save muscle during my run. On Saturday long runs, I'll have Oatmeal before my run and also eat gel paks during my run.
M1 - Plain Oatmeal (splenda for flavoring some days), 1.5 scoop protein drink (I may add skim milk for extra calories)
M2 - Protein muffins/Protein pancakes/Protein ice cream
M3 - EFL Meal plus veggies
M4 - Protein muffins/Protein pancakes/Protein ice cream
M5 - Will eat what the family eats, but good portion sizes
M6 - EFL dessert
I provided recipes for my protein ice cream already. Here is my recipe for protein muffins. I got the idea from a recipe I saw on tracker, but the stats were way off so I adjusted it.
14 Egg Whites
2 Scoops Protein Powder
1½ Cups Uncooked Oatmeal
½ Cup Fat Free Cottage Cheese
4 Tbsp unsweetened cocoa
1 tsp Vanilla Extract
1/3 Cup Water
1 tsp Baking Soda
½ Cup Splenda
In a blender, chop Oats and Baking Soda dry. Add in egg whites, vanilla, splenda, water, and whip until frothy. Add in Cottage Cheese and blend well scraping the sides. While blending, add in cocoa and protein powder. Mix well and pour into large muffin tin (12) that has been well sprayed with non-stick cooking spray. Bake at 365 for about 18 minutes, or until a toothpick comes out clean.
Per Muffin stats (3 or 4 is usually a serving for me):
Calories: 90
protein: 11 grams (48%)
carbs: 9 grams (38%)
fat: 1 grams (14%)
For my buckwheat protein pancakes, I'll provide that recipe later since I don't have it handy right now.
