Yesterday was my appointment with my nutritionist, Lora. She is amazing and has come up with a nutrition plan that I quite like and should be able to stick to no problem. Granted there are some things that are not my favorite to eat, but like I have said in other posts, I will eat anything that helps this process along. Basically, I need to take in about 3004 calories a day to gain the muscle mass I want. This is a breakdown of about 30% protein, 40% carbs, 30% fat. I will be eating around 6-7 times a day or every 3 hours. I definitely thought I would have to be eating massive amounts of food, but really it is all about how packed with calories and protein the foods are, which is good because I didn't want to have to eat massive amounts.
So now I have to go out and get all the items on the list. I think the hardest to find will be the hemp protein powder. I am hoping I can just pick it up at a local GNC, but if not, I know there are muscle building places here that sell protein powders, perhaps they will have vegan options as well. I just hope it doesn't cost a fortune!!! Planning and cooking meals just got much harder and I will post later on how it is all going.
Tonight is training with Andrew and I am guessing we will be returning to doing legs. My legs are feeling great, but my arms and chest are quite sore and still hard to reach above my head. Heaven!
Thursday, February 28, 2013
Wednesday, February 27, 2013
Final Assessment Workout
Yesterday was the final workout where my trainer assessed my form while doing exercises, as well as, how much weight will be needed for each exercise at the start of my program. I did arms, chest and shoulders as my workout and we determined that my shoulders are my weakest body part. That means I will have to work twice as hard to build them up. Andrew is going to make me do 2 days of shoulders so that they can catch up with the rests of my muscles as they grow. Also, having weak shoulders somewhat screws up Andrew's method of not so much going by muscle measurements, but on proportions of the body. He likes to go with a shoulder to waist ratio to get a good shape to the upper body and give that V shape to the torso. As I have told him this whole time...I will do whatever it takes to get this goal accomplished.
I have also noticed a marked improvement in posture lately. I tend to notice more when I am slouching as it is now pulling on sore muscles when I do. If I stand up straighter and push my shoulder blades together, it really does make everything feel better, as well as, pull my hips up instead of them sagging forward. It is all going to plan and now that the training assessments are over, I can get down to a definite schedule of 3 days a week for the first couple weeks and then upping it to 4 times a week. Tonight I have to go get my finalized nutrition plan. I am excited and scared to see what they are going to make me eat and how much.
This whole process has been very educational and quite exciting. I have to give a shout out to all the people at Extreme Fitness that have been helping me so far, especially Andrew, they have been amazing. A thank you to Ryan, the fitness center manager, who worked with me to get a plan I could afford and has been very accomodating and helpful so far. I hope to become a great success story for them.
I have also noticed a marked improvement in posture lately. I tend to notice more when I am slouching as it is now pulling on sore muscles when I do. If I stand up straighter and push my shoulder blades together, it really does make everything feel better, as well as, pull my hips up instead of them sagging forward. It is all going to plan and now that the training assessments are over, I can get down to a definite schedule of 3 days a week for the first couple weeks and then upping it to 4 times a week. Tonight I have to go get my finalized nutrition plan. I am excited and scared to see what they are going to make me eat and how much.
This whole process has been very educational and quite exciting. I have to give a shout out to all the people at Extreme Fitness that have been helping me so far, especially Andrew, they have been amazing. A thank you to Ryan, the fitness center manager, who worked with me to get a plan I could afford and has been very accomodating and helpful so far. I hope to become a great success story for them.
Tuesday, February 26, 2013
Nutrition is the Key
Yesterday was my first nutrition appointment at Extreme Fitness. We went over what I normally eat now, types of foods I like and don't like, as well as, foods I can't have. It was a really easy hour of going over my eating habits. I did mention I can't have dairy, but as for foods I don't like, I mainly went for no bell peppers or plants of the cabbage family or asparagus. I didn't want to restrict myself too much as some of the foods I don't care for just need to be prepared in a different way to make them delicious. The nutritionist is going to make up a plan for me to follow that will break down for me how much of what (protein, carbs, fat, etc) I need during the day and at what times. She is providing this in a general sense, but is also going to provide a meal plan that I can follow for the first couple weeks just so I get used to the increased calories. Some supplements were mentioned, mostly protein powder. As I am not able to have dairy, she suggested a hemp protein powder which is easy for the body to digest and uptake without being overly processed. Depending on the cost factor, I may also look into egg protein powders, provided they are cheaper. I am quite excited to have a standard meal plan that will help me reach my goal and put on mass.
Tonight is another session with my trainer and I have a feeling we are going to be doing arms, chest and shoulders...possibly abs. I say that because those are about the only areas I haven't worked yet. My biceps are still quite sore, but I imagine it will involve mostly triceps, chest and shoulders...the pushing muscles. I can't wait. I am hoping by the beginning of April I will see some kind of results after having my food plan and workout schedule all set up and having been following them for a month. I will probably be taking pictures again around that time.
Tonight is another session with my trainer and I have a feeling we are going to be doing arms, chest and shoulders...possibly abs. I say that because those are about the only areas I haven't worked yet. My biceps are still quite sore, but I imagine it will involve mostly triceps, chest and shoulders...the pushing muscles. I can't wait. I am hoping by the beginning of April I will see some kind of results after having my food plan and workout schedule all set up and having been following them for a month. I will probably be taking pictures again around that time.
Monday, February 25, 2013
The Hurt Continues
Saturday afternoon was my second session with my trainer, Andrew. It was a back and biceps day. Started out with some wide grip lat pulldowns, close grip lat pulldowns, seated rows and barbell bicep curls. I am not a big fan of lat pulldowns because they never feel like they are doing anything. I know why that is now...because I was doing them wrong for the longest time. Andrew made a few adjustments to my form and now that I am doing them with correct form, I really feel them working. Once I was done with all the excercises, I could barely sign my name on the training verification form at the end of the session. This morning, my back, lats and biceps are really quite sore and it is really hard to put my arms above my head. I have to say again, I really miss the sore feeling and knowing I have done a workout. Love it! I now have regular training sessions on Tuesday and Thursday.
Today I am supposed to have an appointment with the nutritionist. I believe she will be going over what, when and how much I will need to be eating to obtain my goal according to Andrew's timeline. Should be quite interesting to see what she has in store for me and how I am going to consume the amount of food I am expecting. Maybe it won't be as bad as I have in mind. I am sure that there will be protein shakes in my future. I just hope I can find one that isn't dairy based and that doesn't cost me a fortune as I am already paying quite a bit for the sessions. I will post the results of my nutrition session after I have it.
Today I am supposed to have an appointment with the nutritionist. I believe she will be going over what, when and how much I will need to be eating to obtain my goal according to Andrew's timeline. Should be quite interesting to see what she has in store for me and how I am going to consume the amount of food I am expecting. Maybe it won't be as bad as I have in mind. I am sure that there will be protein shakes in my future. I just hope I can find one that isn't dairy based and that doesn't cost me a fortune as I am already paying quite a bit for the sessions. I will post the results of my nutrition session after I have it.
Thursday, February 21, 2013
My First Training Session
Tonight was my first full training session with my fitness trainer, Andrew. He turned out to be awesome! We discussed my goals and how motivated I am to obtain those goals. I told him I will do what he tells me both in the workouts and eating to the best of my ability in order to obtain the goal that I have in mind. He was excited about the fact that I am willing to listen and do what he tells me. He got a sense that I am really visualizing my final goal and excited to get there, which he is correct about...I want this very badly for my physical and mental health. That being said, he tells me that he is sure we can put on about 1lb a week, but he thinks that with my size and dedication, he can pack on 2lb a week. Basically that would be about 4 months of complete and utter hell to obtain my goal and all I have to say to that is...sign me up!!! If I could even be close to my goal by summer and better yet Pride, that would be so amazing. I really got a good feeling from Andrew and I think he knows what he is talking about and not just feeding me a load of crap. I am putting my body and a crap load of money (since I bought 50 training sessions) in his hands.
Tonight we did leg exercises which consisted of squats, walking lunges and leg curls. Let me tell you, my legs are like to long wet noodles. I was barely able to make it up the stairs to get changed when I was finished with the session. I haven't felt that in ages and I have to say, I have really really missed it. I told Andrew that and that got him excited about our sessions. He says that is the sign of someone who wants it bad and is willing to do what it takes. I hope he is right and I hope I am up to the level he expects each time. We are going to discuss food and the workout plan next session (this Saturday). He showed me how many calories I would probably have to consume to achieve my goal and it comes to about 3650-3700 calories a day. I am going to be eating almost all day long HAHA. But if that is what I need to do, bring it on! I haven't been this excited about working out ever. Now I am going to lay down and hope I can get up tomorrow and get to work without having to crawl there .
Wednesday, February 20, 2013
The Evalution Results and the Plan
Last night was my fitness assessment with a trainer at Extreme Fitness, his name was Fareeze. My current stats are as follows:
205lb
13.4% body fat (he would like to get down to 10% in the end)
Was told this is actually pretty good for someone who doesn't watch what they eat and hasn't worked out for 8-9 years. After a few exercises to determine where I am starting at physically, he and I discussed a plan to obtain my goal. He did a really good job of showing me what needed to be done and why it would be helpful to have a trainer to assist me on this journey. The overall assessment didn't go as badly as I had thought it might. The results were encouraging and here is a summary of what I found out. The fact that I am tall has made my posture quite bad. I have a slight hunch in the shoulders and a sway in my lower back because my hips are tilted forward. Also, sitting all day at my job has contributed to this. This is one of the major things I would like to get corrected if possible during this process. To do this I will need about 12 weeks of core training to get my back, glutes, abs and hip flexors strong and able to hold me upright straight. This will give me a good base for all the muscle to be put on during the second phase of the process...the muscle building phase. I also have to work on my range of motion so that I am able to have good form while I am doing my exercises and not putting undo stress on my joints.
All that being said, Fareeze's ultimate plan was a year to reach my goal with the help of a personal trainer (of course they are going to try to sell me training sessions, but I was open minded...but later on that) and the phases of the plan being as follows:
Phase 1-Core Strengthening: 4x/week in the gym ideally with the first 12 weeks working on my core strength. 3 of those days/week would be with a personal trainer so that I can learn the exercises and how to do them properly. This phase would include working on my posture, getting my range of motion/flexibility better and getting my muscle strengths and weaknesses more even so that I could start...
Phase 2-Muscle Building: 4x/week in the gym with 2 of those days being monitored by a personal trainer. This would encompass weeks 13-42 of my year long plan. This is where I would be building the 29.5 lbs of muscle that I would be trying to gain. Fareeze mentioned that during this phase, building muscle is the only priority although it would look a bit soft because there would be SOME fat being put on just by the sheer number of calories I am going to have to consume (was estimated at about 3300-3400/day). Depending on how my body reacts to the training and how fast I gain, at the end of the 42nd week I would start...
Phase 3-Toning: 4x/week in the gym with 1 of those days being monitored by a personal trainer. This would encompass weeks 43-52 of my year long plan. Here I would now be working defining and toning my muscles to get definition and get the little bit of fat off from the last phase. This would bring out all the muscles I worked so hard on all year.
Now concerning the training sessions. I know that the whole point of the evaluation is to allow the gym to try and talk me into buying personal training sessions. I had planned to use a workout I found on the Men's Health website geared towards bulking up skinny guys. That being said, after Fareeze did some exercises with me and showed me how to do them properly, I can see the benefit of having a trainer work with me during the planned program, especially during the first phase. So, I believe I am going to try and fork out the money to get training sessions. Right now I can only afford half the sessions, but I talked to my boyfriend (who was also thinking about getting sessions) and if Extreme Fitness has the option of training both of us at the same time, we would get the full package deal! So much to think about. It is a big sum of money, but I am viewing it as an investment in myself over a year. Plus, with no longer smoking, there is extra money that I am now saving.
Here are what will become the before pictures...the baseline which all else will be compared.
205lb
13.4% body fat (he would like to get down to 10% in the end)
Was told this is actually pretty good for someone who doesn't watch what they eat and hasn't worked out for 8-9 years. After a few exercises to determine where I am starting at physically, he and I discussed a plan to obtain my goal. He did a really good job of showing me what needed to be done and why it would be helpful to have a trainer to assist me on this journey. The overall assessment didn't go as badly as I had thought it might. The results were encouraging and here is a summary of what I found out. The fact that I am tall has made my posture quite bad. I have a slight hunch in the shoulders and a sway in my lower back because my hips are tilted forward. Also, sitting all day at my job has contributed to this. This is one of the major things I would like to get corrected if possible during this process. To do this I will need about 12 weeks of core training to get my back, glutes, abs and hip flexors strong and able to hold me upright straight. This will give me a good base for all the muscle to be put on during the second phase of the process...the muscle building phase. I also have to work on my range of motion so that I am able to have good form while I am doing my exercises and not putting undo stress on my joints.
All that being said, Fareeze's ultimate plan was a year to reach my goal with the help of a personal trainer (of course they are going to try to sell me training sessions, but I was open minded...but later on that) and the phases of the plan being as follows:
Phase 1-Core Strengthening: 4x/week in the gym ideally with the first 12 weeks working on my core strength. 3 of those days/week would be with a personal trainer so that I can learn the exercises and how to do them properly. This phase would include working on my posture, getting my range of motion/flexibility better and getting my muscle strengths and weaknesses more even so that I could start...
Phase 2-Muscle Building: 4x/week in the gym with 2 of those days being monitored by a personal trainer. This would encompass weeks 13-42 of my year long plan. This is where I would be building the 29.5 lbs of muscle that I would be trying to gain. Fareeze mentioned that during this phase, building muscle is the only priority although it would look a bit soft because there would be SOME fat being put on just by the sheer number of calories I am going to have to consume (was estimated at about 3300-3400/day). Depending on how my body reacts to the training and how fast I gain, at the end of the 42nd week I would start...
Phase 3-Toning: 4x/week in the gym with 1 of those days being monitored by a personal trainer. This would encompass weeks 43-52 of my year long plan. Here I would now be working defining and toning my muscles to get definition and get the little bit of fat off from the last phase. This would bring out all the muscles I worked so hard on all year.
Now concerning the training sessions. I know that the whole point of the evaluation is to allow the gym to try and talk me into buying personal training sessions. I had planned to use a workout I found on the Men's Health website geared towards bulking up skinny guys. That being said, after Fareeze did some exercises with me and showed me how to do them properly, I can see the benefit of having a trainer work with me during the planned program, especially during the first phase. So, I believe I am going to try and fork out the money to get training sessions. Right now I can only afford half the sessions, but I talked to my boyfriend (who was also thinking about getting sessions) and if Extreme Fitness has the option of training both of us at the same time, we would get the full package deal! So much to think about. It is a big sum of money, but I am viewing it as an investment in myself over a year. Plus, with no longer smoking, there is extra money that I am now saving.
Here are what will become the before pictures...the baseline which all else will be compared.
It Starts!
Yesterday I was so excited to get this project started that I immediately went out and signed up for a very nice gym close to my house. I find that if a gym isn't close, it is harder for me to make myself go. The difference this time is that I am actually excited to go, so maybe there will be less days where I feel like not going. I signed up with Extreme Fitness here in Toronto, ON. If anyone from Extreme Fitness sees this and wants to sponsor me with a personal trainer, I wouldn't say no. Just saying:)
Tonight I have my physical assessment by the trainers at Extreme Fitness. This is always the most awkward part because I feel foolish doing exercises while someone watches, but I will have to get over that quickly. Also, since I am sure I am not very strong, it makes it even more depressing, but I guess everyone has to start somewhere and the fact that I am starting at all is good. Keep up the positive motivation.
Tonight I have my physical assessment by the trainers at Extreme Fitness. This is always the most awkward part because I feel foolish doing exercises while someone watches, but I will have to get over that quickly. Also, since I am sure I am not very strong, it makes it even more depressing, but I guess everyone has to start somewhere and the fact that I am starting at all is good. Keep up the positive motivation.
Tuesday, February 19, 2013
Introduction
I am a tall human being...very tall, towering around 6’7”, but only weight between 195-200# (because I have the metabolism of a hummingbird). That may seem like a lot to some people, but when stretched over my frame, it turns out to be not that much mass …you might describe me as “athletic”. I have always been skinny and rarely gone above a 32” waist in most pants. I have tried to bulk up before with only one real success where I achieved a weight of 215# of muscle. I have to say I looked good (still not super muscled), but I didn’t have a good enough nutrition plan to get bigger. After a while, I just stopped and all my progress just melted away in a flurry of metabolism. Now that I am approaching 40, I have recently been inspired to get back in the gym and try for my goal weight again so that I can get sexy for this summer. I am using this blog as a way to record my progress and explain how I got results, as well as, to motivate myself. I will be posting pictures of my progress (hopefully there will be some) and maybe this will help other skinny guys looking to do achieve the same results. So, with all that being said…Here I go.
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