9.6.2008
Rest and Recovery Day

Notes
My metabolism is really starting to rev up again....after dieting for about 18 weeks, your metabolism naturally slows
i upped carbs by 5g on Wednesday
and since doing that i lost 1/2 pound! so that might mean more carbs coming my way!
My back is slightly sore after doing deads for the first time in months

also
i didnt get a chance to hit up the Team Universe! I am very mad i got out of work late and by the time i would have got there it would have been late :(

I also ordered for myself "Gravity boots", a therapist friend of mine recommended them to me, he explained how it helps relieving pressure in the disks in your spine and its good for overall health
http://www.amazon.com/Body-Solid-GIB2-Inversion-Boots/dp/B0000ARQ7R/ref=pd_sim_sg_14

i am excited to try these out....i believe you can even do crunches and stuff on those but i am more interested in the benefits for the spine

well hope everyone has a good weekend
on tap for tomm
HiiT Cardio at 6am before school :D

9.5.2008
Pull Day deload at 55%

Deadlifts 1 set 205lbs x 10 reps
Pullups 2 sets of 8 reps
DB Bent Over Rows 2 sets of 6 reps
Incline DB Shrugs 2 sets of 12 reps
Ez-Barbell Curls 2 sets of 6 reps
Alternating DB Curls 2 sets of 6 reps
Rotator Cuff Exercises

Notes: Feels good to get back into the groove of things again! Deadlifts felt really good....it takes alot to hold back 50%! but it will be worth it!

9/4/2008
Calves and Cardio Day Deload @ 55%

Cybex Leg Press Calve Raises 2 sets of 200lbs for 20 reps
Seated Calve Raises 2 sets of 20 reps

12 min HiiT Intervals
5 min cooldown

Notes: I got a sick pump in my calves even with a light deload.....must have been the cheese and turkey sandwich before hand :D

Side notes: I want to try and hit up the team universe tomm in the city....prejudging starts at 6:30

http://www.bevfrancis.com/images/09052008TeamUniverseFlyer.pdf

and i get out of work at 5 so tomm will be a big rush around day

Story of the day:
So today in the gym i warmed up for 5 minutes before doing calves and i had to use the rest room....so after im finished i noticed an object close to my feet....i pick up the item and it was the iphone 3g....a $400 phone.....now hes where i felt like i had those 2 little guys on my shoulders....one telling me to keep the phone and the other telling me to give the phone to the front desk......i thought long and hard because i really wanted the iphone for myself but then i said "What if this was my phone" so i gave the phone to my manager and told her to let me know if anyone claims it...all my coworkers were telling me i was stupid for giving the phone in and that i should have just put it in my pocket.....so i am cooling down from doing my HiiT and i hear over the loud speaker "Anthony to the front desk"......so i get to the front desk and the phone owner is there.....he tells me "thanks so much for returning my phone" and hands me a $50 bill!!!!!

So it pays to do the right thing, god will reward you!

9/3/2008 Push Day @ 55% deload

Workout
Barbell Bench Press- plenty of warmups 1 set stopping at 10 reps

Slight Incline DB Press- 2 sets of 8 reps

Dips- 2 sets of 12 (with dips i try to focus on my pecs but have a problem leaning forward so what i did was took the chain from the dipping belt placed it around my neck with a 5lbs plate on it....so the little extra weight forces me to practice leaning more forward....this worked great!)

DB Lateral Raises- 2 sets of 12 reps

DB Rear Lateral Raises- 1 set of 15 reps

Ez-Barbell Skullcrushers- 2 sets of 6 reps

Reverse-Grip Tricep Pushdowns- 1 set of 12 reps

Dynamic Stretches for the shoulder (This are helping me recover so much)
I do them like this

http://www.youtube.com/watch?v=dNilld58tks

i have been doing them once in the morning and once at night

Notes:
Deloading days are boring....but are very much necessary especially with my shoulder

Weight
175.5 (up 1.5lbs since Sunday but this is water weight from creatine)

Supplements
I am trying a new method of loading creatine....Ian Kings method

Ian King’s Creatine Loading Protocol for those who have not experienced the expected gains from creatine usage. We have seen 100% desired response to Creatine with this method.
Wk No. Daily Dosage (grams)
1 10 (2 scoops)
2 20
3 30
4 40
5 40
6 30
7 20
8 10
Average daily dose: 25 gms

so far on week 2....and my stomach is in knots....my muscles are alot fuller but i am holding a lot of water

i am still lean and have been on my diet ever since the monday after my contest....so i believe this is a good way to stay lean while staying strong in the gym

I will keep everyone posted on the results

9/5/2008

Off Day

Today is my offday from the gym....A day to recover.....This idea of less is more works very well i feel much more rested from not training 2 days in a row but it messes with my mind.....i have got so much work to do in terms of gaining but i did nothing at all today.....that is going to equal up to more growth....i did everything i can to help recover

Two 15 min naps during the day, light stretching and plenty of water.....another benefit to having days off is that it keeps you wanting more....which keeps you HUNGRY FOR MORE!!!

If my body does not want to grow i will force it to grow!!!

Lets get it!!!!!
On tap for tomm....Push day at 6am!!!

New Article for my site

I just submitted this article to my webguy...should be on my site within a few days

Dieting 101
By Anthony Bevilacqua

I hear it day in and day out, “How many grams of protein should I consume? Are carbs necessary to lose weight? What percent should my protein intake be?” Sound familiar? How many of you wonder on the “correct” way to diet, or the magical types of foods you should be consuming to lose weight? My answer to you is, THERE IS NO MAGICAL NUMBERS OR FOODS YOU SHOULD BE EATING! That’s right dieting does not have to be a difficult process. Basically it all comes down to how many calories you are consuming versus how many calories you are burning through out the day.
With that being said if you ate cake and ice cream all day long that is not a good way to lead a healthy lifestyle. You need a fine balance between protein, carbs and fats. I know there are many “gurus” out there who claim you need to eat grilled chicken, tuna and eggs whites every 3 hours to lose bodyfat or gain muscle. I am challenging these gurus. Without getting deep into the scientific wording, your body does not see the type of foods you are eating. It only sees protein, carbs, fats, amino acids, vitamins, minerals, etc. Your body does not say “ok here is a piece of grilled chicken, let’s burn fat now”. Healthy eating can be very enjoyable once you knock these notions and get some variety in your life.
Healthy eating is a numbers game basically. You need to make sure you hit your daily amount of proteins, carbs and fats. As long as you stay within the numbers given you can basically eat whatever you’d like. I dieted for 17 weeks for my last natural bodybuilding contest and basically I ate whatever I wanted. A sample of my diet for those 17 weeks were Lean Cusine Pizza, Ground Beef, Bagels, various cereals, Turkey and cheese sandwiches, low-fat ice cream etc. Not the typical bodybuilder diet but it worked perfectly. I brought my bodyfat down from 15% all the way down to a stage ready 3%. I constantly hit my allowed numbers for the day and just plugged away at my training. I managed to revamp my physique in a short period of time.
Taking on this type of nutritional program has made it easy to maintain my diet daily. While transitioning being cutting and bulking has been easier then it has been in the past. I feel less likely to cheat and “binge”, which was a problem for me in the past. Binge eating even once a week can totally destroy a whole week’s worth of dieting! So stop those weekly binges, destroying your hard-earned work in the gym and try to adapt this method!
Your body is an effective machine and I believe the more variety to your healthy eating plan the more success you will have. The less likely you will feel the need to binge on “bad” foods and the more likely you will stick to the task at hand. Posted below are my actual results, as the saying goes “The proof is in the pudding”. I have many successful clients using this method and absolutely loving it. They do not feel restricted and feel free with their eating. Healthy eating has to be a lifestyle change not something you do for 3 months and then forget about it.
To have Anthony design a customized eating plan for you click here
http://abfitnesstrainer.com/nutrition.html

Anthony’s Results
Starting Statistics/ Weight/ Pictures (Using typical “dieting” to bulk)
Date: 4/27/2008
Weight: 193lbs
Bodyfat (Based on 9 caliper site): 11.3%
Pounds of Fat: 21.87lbs
Total Muscle: 171lbs



Ending Statistics/ Weight/ Pictures (Using new method of healthy lifestyle eating)
Date: 8/23/2008
Weight 171lbs
Bodyfat (Based on 9 caliper site): 3.1%

Here is my 9 site Body Composition:



Here is a sample of a daily days eating: