My Muscle Revolution 2008 by Al Garbes

                                                                                                          "It's time to get serious, get big and stay lean"

 

 

                                                

   

January 12, 2008

Also see Random Picture Gallery

Last January 11, 2008, I completed a workout program I coined 6P40  Quest.  A workout program I created for the sole purpose of achieving a 6 pack abs by the time I turn 40 years old. (January 18, 2008). This new workout program will build on the  success I made from the 6P40 Quest Program. This website was created as a way of sharing information about my new program to my friends and relatives. Join me as I  go through My Muscle Revolution. I will update this site often with progress I am making (hopefully), nutrition and workout routine information. If you have any questions or would like to comment please do, I would love to hear from you.

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Goals:

  Main Goals: Gain lean muscle mass and maintain a low body

  fat percentage.

  Goals (Short): By November 10, 2009. Gain 8 pounds of lean muscle.

  Goals (long): Maintain a healthy body composition and sound well 

  being though sustainable good nutrition and proven workout routines.

                       √ On track as of August 20, 2009.

  Long Term Weight Goal: 150 pounds

                       √ On track as of August 20, 2009. (132 lbs currently)

  Body Fat Goal: 7 to 8 percent

                             √ On track as of August 20, 2009. (6.9% currently)

          6P40 Quest      My Muscle Revolution

Click any pictures to see progress gallery

 Accomplishments:
  • April 13, 2008 - Gained 3 pounds of lean muscle mass (from 114 lbs. to 117 lbs.). √ Completed Successfully - Gained 5 lbs.
  • July 6, 2008 - Complete EDT training in prep. for summer.
  • October 5, 2008 - Gained 2 pounds of lean muscle mass.
  • January 4, 2009 - Gained 3 pounds of lean muscle mass.
  • August 01, 2009 - Completed 8 weeks bulk program. Gained and maintained 6 lbs of lean mass and lowered BF percentage by 1.6 percent.

 
Workout Routines:

 

Current Workout Routine

  •  TBT - Total Body Training       

Videos:

          

             Chin Ups           Push Ups

 

Body Composition Trends (click chart)

                   

P

 Schedule:
  • Jan. 22 to Mar. 8 - Increase muscle mass (ABBH I).
  • Mar. 10 to Apr. 20 - Increase muscle mass (ABBH II).
  • Apr. 21 to Apr. 27 - Break (1 week).
  • Apr. 28 to Jul. 6 - EDT Training.
  • Jul. 7 to Jul. 13 - Break (1 week).
  • Jul. 13 to Oct. 5  - Increase muscle mass and loose fat.
  • Oct. 6 to Oct. 12 - Break (1 week).
  • Oct. 13 to Jan. 4, 2009 - Increase strength and muscle mass. 

Nutritional Plan (To fuel the gain):

  • Consume  2000 to 2200 Kcal daily
  • Eat every 2-3 hours
  • Eat 3 solid meals and 2 liquid meals daily (protein shakes)
  • Carbohydrate intake will be limited during breakfast and intra\post workout and 2 hours after workout
  • Include a good source of solid protein on every solid meals
  • Include a good  source of oil on every solid meal
  • Include a serving of vegetable on every solid meal
  • Consume 2 serving of fruits per day
  • Consume pre and post workout P+C drink (Biotest Surge)
  • Have one  cheat meal (pizza, burger,  cakes, etc) per week

Past Workout Routine Logs: Click picture view workout log

             

              ABBH 1          ABBH 2             EDT             TBT

 
10 Rules of Good Nutrition
  1. Eat every 2 to 3 hours.
  2. Eat complete, lean protein every time you eat.
  3. Eat vegetables every time you eat.
  4. Eat fruits and vegetables every meal. Starchy carbs only after workout. (pasta, potato, rice, cereal, etc.)
  5. Eat healthy fats on every meal.
  6. Ditch the soda (regular soda) drink green tea or water instead.
  7. Eat whole foods as much as possible.
  8. Plan on breaking the rules only 10 percent of the time. Comply 90 percent of the time.
  9. Plan ahead and prepare your meal in advance.
  10. Eat as wide of variety of foods as much as possible.
 Good Nutrition Cheat Question:
  1. When was my last meal? - Eat every 2 to 3 hours.
  2. Where is the complete protein on this meal? - 1 serving of complete protein per meal.
  3. Where are the vegetables on this meal? - 1 serving of veggies per meal.
  4. Where is the carbohydrate on this meal, am I eating the right type of carbohydrate for this meal? - Vegetables and fruits on regular meals, other types of carbohydrates on post workout.
  5. Where are the good fats on this meal? - fish oil, flaxseed, peanuts and olive oils are  good choices.
  6. Did you take your fish oil supplements with this meal?  - Omega 3 oil supplements per meal.
  7. What type of drinks am I having? - Green tea, water are good choices. Avoid calorie loaded sodas and drinks.
  8. Is this your 10 percent meal - Comply 90 percent of the times with the 8 habits. Plan on breaking the rule 10 percent of the time.

 
Supplements:
  • Biotest Metabolic Drive protein supplement
  • Biotest Post-Workout Drink supplement
  • Biotest Micronized Creatine
  • Vitamin Shoppe Glutamine
  • Biotest ZMA - zinc and magnesium supplement
  • Biotest Flame Out - Fish oil
  • GNC Multi Vitamin
 References:

 

     

Body and lifting stats: as of 02/06/08
Height: 5'5" Arms: 13.75 Bench: 205 (10X3)
Weight: 132 lbs Hips: 17.50 Squat: 95 (5X10)
Body Fat: 6.9% Waist: 28 Bicep Curl: 105 (10X3)
Chest: 34 Thighs: 17.50 Barbell Row: 135 (10X4)
Calves: 13.0 Forearms: 11.25 Overhead Press:
Shoulder: Neck: 14