Macka...getting back to the good stuff

[macka]

A little background first. I started out as the typical 5'6" 128 pound weakling. I found fitness at the end of highschool, and also joined the army. I went from 130ish when I joined the army, up to 165ish in about 8 months. I was working out and eating big. I went up to 190 and held it there for years and kept my abs. After I left the army I still worked out dropped to about 175-180 and held it there until Nov 2004 when I had my RC repaired. Shortly after getting on the road to recovery I was set back by a neck injury where the doctors sidelined me and I had to take it easy because I could barely move.
Jump to 2009 December. I weighed 220 pounds and was carrying about 40% BF. I had enough of the docs saying you can't, and only my physio therapist saying go for it. So I went for it.
Diet is the first thing I started. I've been pretty strict with no cheats and have managed to drop 40 pounds, but more importantly went from a size 40 to a 34. Six sizes and counting. I've started with fairly eay workouts and I am progressing. I do a lot of bodyweight work as I am travelling a lot, but I love hitting the gym. I have to take the weights easy as I still have a screwed up neck, but I am getting more muscle tone and some size is coming back as well as shape.
My 2 most recent accomplishments are I quit smoking (July 1st) and started doing cardio in the form of a morning shuffle. Man I am way outta shape, but I will get there. I am contimplating putting up pics, but I am not sure I should.

[slick rick]

Awesome Macka.. good to see you back posting again. it sounds like you are making great progress and are smart enough to keep the ego in check so you don't re-injure your neck. As long as your pics look better than that snapper you posted i say go for it.

keep at er bro. I'll be following the log

[bigtavi8]

Props to you Macka for never giving up and continuing to do everything your body can handle to ge in shape. Keep at it and take it slow so you stay healthy and injure free. Losing 6 pant sizes is a HUGEEE accomplishment considering your exercise is limited due to injury!

[Big D]

wow man, thats some great progress. keep up the good work !!!

dont post up pics some people might want to sell them on CL lol

[guest]

Awesome Macka.. good to see you back posting again. it sounds like you are making great progress and are smart enough to keep the ego in check so you don't re-injure your neck. As long as your pics look better than that snapper you posted i say go for it.

keep at er bro. I'll be following the log

i second that. good to have you back bro.

[bigtavi8]

Macka me and Mr.O want to know what you will do for 70 bucks a picture? can we have a sample? ahahahah

[Big D]

Macka me and Mr.O want to know what you will do for 70 bucks a picture? can we have a sample? ahahahah

LMAO ... i'll pitch in

[ironwill]

Good to see you back in action macka.......Hope all is well in your world!!!

[Knuckles28]

i second that. good to have you back bro.

3rd that, were the hell ya been?? My festiva is pimped now yo... lol

[BDH]

One of the old timers back in the saddle... great to see you're doing well, bro...

[macka]

3rd that, were the hell ya been?? My festiva is pimped now yo... lol

lotsa bling bling? I've been trying to get my shit together, make sure the kids are fed and working when I can.


So an update one bodyweight workout last night,

pushups 5 sets to failure (1 set wide,1 set narrow,1 set reverse, 1 set with hands at eye level, 1 set regular)
2 sets of girls pushups to failure
dips 3 sets to failure
hanging leg raises 3 sets

Today so far a 2.5 k shuffle with only 2 short walks, once I can do the whole 2.5 k no rests I will up the distance to 3.5k and if I can do that with no walking then I will jump to 5k.

[macka]

todays breakfast

protein shake 2 scoops mixed with fresh OJ
4 hardboiled eggs

meal 2
3 eggs scrambled

meal 3
1 cup brown rice
1 cup chicken
greek salad family sized 1.5 tbsp greek dressing

meal 4
mongolian beef 1 cup
1/2 c plain brown rice
garlic hotsauce

meal 5
4 perogies with 2 tbsp sour cream

[Knuckles28]

lotsa bling bling? I've been trying to get my shit together, make sure the kids are fed and working when I can.




hahaa na we used it for target practice a few years ago, look through my profile pics on FB :) the new shotty put some nice holes in her..

I'm finally back at it too Macka, not pushing much weight at all, im running at least 3km a day plus 30 mins on the eliptical. The weight is melting off me since i uped my run's to 3 km. Although it's certainly not helping me gain any muscle, but thats not my goal right now.

A far cry from 10-15 years ago when 10km was very easy. I'm only running again because i'm thinking of going back into the CF... Good luck on you journey bro.

[macka]

hahaa na we used it for target practice a few years ago, look through my profile pics on FB :) the new shotty put some nice holes in her..

I'm finally back at it too Macka, not pushing much weight at all, im running at least 3km a day plus 30 mins on the eliptical. The weight is melting off me since i uped my run's to 3 km. Although it's certainly not helping me gain any muscle, but thats not my goal right now.

A far cry from 10-15 years ago when 10km was very easy. I'm only running again because i'm thinking of going back into the CF... Good luck on you journey bro.

Thanks Bro, gotta use the mentality of FIDO ;) I am.

[macka]

morning run 2.5 k 1 slow down
P90 yoga

breakfast
protein shake 2 scoops and 20 ounces of fresh OJ
2 eggs

[macka]

just have to add mid morning snack
20 almonds and 1 gala apple

lunch
chicken, rice, and broccoli 1 cup of each

Oh and I can see my toes again :puff

[BDH]

Anything more than a handful of almonds and you risk getting either too fat or too muscular... bewurrrr...

[Sandwiches]

^^ so true.. i'd cut the almond back to 18 or 19

[macka]

20 just seemed like a good number as I didn't need to drop trou to get there

[macka]

Anything more than a handful of almonds and you risk getting either too fat or too muscular... bewurrrr...

bewurr is that an angry badger noise?:pb

[macka]

had my ass handed to me in the gym. :mock by older in fit guy I worked in with. Although I have to add I upped my bench a notch to 202.
So from my journal here is my day
4:30 3.5 k run no slow downs but no land speed records either 20 mins
work walked a whopping 6 km today
breakfast post cardio
2 scoops protein powder 20 oz OJ shake
1 scoop vegegreens in cup of water
1 gala apple

meal 2
2 cups of chopped broccoli and cauliflower
20 almonds
1 banana
also took 2 1000mg cla caps, 2 500mg apple cidar vinegar caps, 1 500mcg chromium cap, 1 multi vitamin

lunch
1c chicken cubed
4 cups mixed greens with 4 tbsp raspberry vinigarette dressing

meal 4
1 cup grilled steak
1/2c black beans

post workout
2 scoops protein powder in water
1 cup tortilla chips with salsa
1/4 cup cottage cheese

I'm just working on getting my eating patterns sorted out better, as well as making my diet better as I go along. I am working on getting fit first, then big. I have had a lot of false starts, but now I have set some goals and I will nail them down. Goal one is to get fit again, goal 2 is to get my abs back, goal 3 is to get bigger.

[macka]

well yesterday went like this
AM shuffle 3.5 k
meal one
2 scoops protein 20 oz OJ
4 eggs hard boiled whole
1 apple

meal 2
1 cup chicken
1/2c brown rice
1/2c broccoli raw

meal 3
1 cup chicken
1 large salad w 2 tbsp raspberry vin dressing

meal 4
1/2 cup black beans
20 almonds
2 small talapia fillet approx 1 cup

meal 5 postworkout
2 scoop protein powder 10 oz OJ and 1/2 can organic coconut milk
1 apple
1/4 c roasted hulled sunflower seeds

[macka]

Today
AM HIIT cardio

breakfast
2 scoops of protein powder 20 oz OJ
6 eggs scrambled with 4 tbsp hot salsa

[8rad]

checked out what your eating, you eat alot compared to me. sounds good though.

good luck with your training.

[macka]

checked out what your eating, you eat alot compared to me. sounds good though.

good luck with your training.


I eat a lot but I am losing fat and keeping muscle. Keep in mind I am 5'6" and 180ish. Also by eating very little your body jumps into starvation survival mode and stores body fat. So the trick is to feed your body what it needs to make growth and recovery happen. When you are getting a steady stream of good food, your body will burn the body fat and will not try to store body fat as it has no need to. So keep that in mind when you are figuring out your diet.

[8rad]

thanks for the tip macka, good info for sure...

[macka]

OK I've been pretty consistant until last night. I also thought I was wanting poutine the night before but 3 bites in and I was sick. So yesterday I did the usual until I went out with SD, Mr Remington, and his beautiful assistant. I had a double quarter pounder with cheese and bacon, an angus burger with cheese and bacon, some fries and a water. I was stuffed, and yes today I am giddy for some reason. Gonna try to get to the house of Remington today for a lift or 2.

Breakfast
1 6 oz steak
2 eggs
2 pieces of rye toast
6 slices of tomato
1 multivitamin
2 CLA caps
1 scoop of vegegreens in water
1500 mcg chromium
8 oz of OJ

[8rad]

ooooo falling of the wagon macka jk jk.

8km run tomo morn! :D

[macka]

ooooo falling of the wagon macka jk jk.

8km run tomo morn! :D

Yea you need to eat more peewee :D and lift more

[8rad]

I know, I wish you cooked for me and was my trainer

[macka]

Well my diet is pretty bland and the same day to day. The exception was this past weekend eating with Luke, Dave, and Lukes gf who keeps beating on Dave. The first night I had a double quarter with cheese and bacon, and an angus burger with cheese and bacon (avoid this burger it sucks) a large fries dipped in mayo, and a water. The next night I had a double big mac and an order of fries with a small coke. This week my only issue was a small bout of the hershey squirts from something or other I ate. The belly is going down even more and 34's are starting to get loose. My pecs are filling in nicely, arms are coming together, pecs are getting better. I may or may not post progress pics, although at the end when I have a six pack, I'll do the start finish pics.

[macka]

breakfast
1 cup of oatmeal cooked with apple slices and cinnamon
3 eggs hard boiled

meal 2
2 scoops protein powder w/ 3% milk
all bran fibre bar oatmeal cinnamon

lunch
1 large salad chocked full of vegies about 3 cups
1 12 oz steak bbq'd with salt and pepper

meal 4
2 chicken breasts
1 large tomato

supper
2 cups of chilli
1 bottle of beer

meal 6 post workout
2 scoops of protein with 20 oz of OJ

[macka]

I'm not motivated today, but I am heading for breakfast shortly and will hit the gym early today.

[macka]

Chest day (I went psychopathic today I feel so drained now)
warm up/cardio 15 mins HIIT cardio
Chest
Bench
1 warm up set 135 x 10
150x10
175x10
195x8
200x6 +2 assisted
204x2 +1 assisted

DB incline
40x8
50x7
60x4
70x3

DB flies
20x7
25x4
30x4

Tricep pushdowns
60x6
70x4
75x3

db kickbacks
20x8
25x6
30x4

pushups 3 sets to failure 10,7,6 respectively

now I am shaking and trying to type. I feel awesome today, getting back in the saddle where I should be.

[ubcpower]

Whats the reasoning for doing HIT cardio BEFORE weights?

[macka]

Whats the reasoning for doing HIT cardio BEFORE weights?

No reason, just felt like it to be honest. With the extra early starts this week at work getting up at 3 am is a bitch and I missed my cardio this AM. I am going to bed shortly to see if I can get up and go tomorrow.

[macka]

after reviewing my benching technique, I have adjusted it and knocked out 210 for 3. Thanks Tiramisu for those links bench press links.

[macka]

Getting time to change up my diet. I am truly sick of broccoli, green beans and cauliflower. I have had salad with almost every meal. I need some new easy ideas for changing up the flavours/spices/texctures of my food. I so want to have junk, but this far into the game, I don't want to boot**** myself. I want to see at least the top 2 abs by November.
I'm down 56 pounds, but I still have a gut, and its annoying that everything else is is getting trimmer and leaner and more defined. I think I look like a level LOL.

[ironwill]

Macka, are you carb-cycling, or just doing the same every day....IMO it is time to either hit up some keto diet, or carb-cycling to help you reach your goals more efficiently....
I personally would be doing 2 med carb days, 2 low carb days, then 1 high carb day, then repeat......Then more adjustments in a few weeks....
With cardio, if you can and you are doing hi intensity, then do it post workout when you are semi depleted....You will find a difference if you do that....
Not trying to butt in, just offering up an opinion....

[macka]

I am pretty much doing the same ol every day I find it easier on the road. I'm thinking keto, but I have to do more planning for the on the road portion. I have to plan a week at a time for food. Not a biggie really, just been too busy with just enough time in the schedule to get in a work out and decent sleep. I'm gonna pick your brains in stoon to get a better idea as to how I can tackle this.
I put the journal up to have people pick apart my diet and training and see where I can improve. Its what I am hopng for. My body has changed since my neck injury so I need to relearn what works and what doesn't.

[keithsa41]

great to see you back on the saddle again...

[macka]

back in the gym again after a brief hospital stay. Back night tonight

[macka]

back again lol. Been busy and not posting.

been doing raw deads for 225. Its good to know my neck can handle the strain. I am tender for a bit, but DOMS is acceptable.

So here is my back routine for now
4x6-8 DL 225
3x6-8 wide grip pull ups
3x4-6 Bent over dumb bell row 55 lbs
2x4-6 rows close grip 200 lbs

[slick rick]

Good job Macka..keep at er bro.. why at the hospital.. all ok?

[Big_Papa_B]

Hey Macka hows things???? Long time no speak

[macka]

Good job Macka..keep at er bro.. why at the hospital.. all ok?

my kidneys are not functioning properly

[macka]

Hey Macka hows things???? Long time no speak

ya no kidding, still kicking around the big city?

[Big_Papa_B]

ya no kidding, still kicking around the big city?

nah....I left there about 10 years ago....I live just outside of Toronto now....you still in the same spot?

[macka]

nah....I left there about 10 years ago....I live just outside of Toronto now....you still in the same spot?

yeah when you come up this way let me know, we'll hit a gym together this time

[Big_Papa_B]

yeah when you come up this way let me know, we'll hit a gym together this time

For sure...will do.....they actually have a gym in that town?

[macka]

For sure...will do.....they actually have a gym in that town?

with a curling rack too and we can use chalk:a+

[massmachine]

and we can use chalk:a+

I should come visit and we could draw stick people out on the sidewalk...

[MrFrench]

I should come visit and we could draw stick people out on the sidewalk...

And ride bicycles with no seats over speed bumps.

[macka]

And ride bicycles with no seats over speed bumps.

bringing your bike too?

[macka]

mid morning meal
2 cups euro stew no potatoes

[macka]

did legs yesterday

4 sets of squats 135-225 4x6 reps 1 warm up @ 135 for 12 reps
extensions 3 sets 140x 12
hamstring curls 120x10

[massmachine]

2 cups euro stew no potatoes

Campbells Chunky?

[macka]

Campbells Chunky?

no sonny boy it was homemade

[macka]

been off of the feed for a few weeks due to meds. Trying to eat is a bitch. Training sucks I have no energy the upside is I am staying strict and dropped to 33/32 in 2 weeks. I know it seems odd to be cutting, but, seeing I can't train for shit right now, I might as well cut.

[megwell]

sounds like you need a cheering squad

oh macka yur so fine, yur so fine you blow my mind
hey macka
hey macka!

[macka]

sounds like you need a cheering squad

oh macka yur so fine, yur so fine you blow my mind
hey macka
hey macka!


I love you Megs :laugh

[macka]

OK so leg day looks like this now

squats
20 reps no weight for warmup
10 reps 135
8 reps 180
6 reps 225
4 reps 235

leg extensions
210x 5
215x 3
215x 3

ham curls
90x6
100x5
105x4

donkey calf raise with 90 pounds on dip belt
12
9
7

[macka]

pec tear :(

[Shortdave]

wtf?

[macka]

yea during dips of all things

[Talo]

So what does this mean ? Surgery ?

[macka]

So what does this mean ? Surgery ?

waiting to see the doc, should be this week

[macka]

going to the big city monday to see what the doc there says. Still training just not hitting the pecs.

[slick rick]

Ouch.. that sucks macka, hopefully it's not too bad, how is the bruising?

[macka]

Ouch.. that sucks macka, hopefully it's not too bad, how is the bruising?

not bad but tender as hell, looks like someone hit my with a beer bottle on the right side

[bcaamuscle]

ugh hope you heal up real fast man :(

[macka]

ugh hope you heal up real fast man :(

Thanks, it feels weird not having bench or any pec workout in the routine.