Where I'm At Now
I'm still at it!
Date: 5/31/2009 4:12:29 AM ( 13 y ) ... viewed 44235 times
Some of you may be wondering where my week 21 results were. I was at the same weight as in week 20. I have decided to stop posting the chart for the next couple of months, but I still plan on posting a weekly blog. With my 50+ pound weight loss, I achieved most of what I set out to do. I have decided that in order to maintain the muscle gains I have seen of late, to continue cutting weight would not be in my best interest. My current strategy regarding my body is as follows: Build it, Shape it, and then Shred it. I'm in the build it mode right now and I am trying to gain lean muscle mass. I'm still on a four-day split as far as weight training goes. Here's how it's broken down. Monday is chest day, Tuesday is arms, Wednesday is an off day, Thursday is back and shoulders, and Friday is legs. I also work my core (abs, inner and outer obliques, and lower back) on Mondays and Fridays. I'm doing cardio five days a week, generally in the morning when I wake up. To add the lean muscle mass I'm after, in addition to the weight training and cardio, I'm taking a number of supplements. I take a high performance multi-vitamin and fish oil capsules in the morning and again in the late afternoon. In the morning I also take Glucosamine & Chondroitin Plus MSM capsules for joint and ligament support. This is mainly due to the fact that I'm 50 years old and need all the advantages I can get to avoid injury. On weight days, I take a creatine supplement before I lift and a whey protein drink fortified with an additional 5 grams of L-glutamine and 5 grams BCAA (branch chain amino acids). About 45 minutes before I go to bed, I take three ZMA caps (Zinc Monomethionine Aspartate) to increase testosterone levels and muscle strength. Right before bed I have a 48 grams casein protein drink, again fortified and additional L-glutamine and BCAA. I'm still eating six times a day, basically the same foods I've been eating all along, but allowing myself an additional cheat meal or two a week. My next post, I will detail the exact exercises I am doing to build lean muscle mass. I am seriously considering entering an over 50 amateur bodybuilding contest next summer if I can pack on some quality muscle. That would be my long-term goal at this point. ;-)
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