On the Path to Maximum Bengali Tiger-ness

2/15/11'
Training @ 700 AM:


Chest

1. Hammer Strength Flat Bench Press
200*8, 220*6, 240*5
2. Hammer Strength Wide Bench Press
270*6, 270*6, 290*5
3. Pec Deck
145*10, 160*10, 190*10
4. Incline Dumbbell Press
60*6, 60*6, 65*5


Shoulders
1. Machine Shoulder Press
110*8, 120*6, 120*6
2. Dumbbell Lateral Raise (Bent-Arm)
20*10, 25*8, 25*8
3. Dumbbell Shrugs
60*8, 60*8, 65*8


2nd Training Session @ 900pm (Abbreviated)


Triceps

1. Dip Machine (Free Standing)
200*10, 240*6, 270*4 (Machine Stack)

2. Cable Push Down (Triangle)
50*10, 70*8
3. Skull Crushers
70*10, 80*6, followed by 80*10 close grip bench presses

Workout followed by 10 min slow walking on treadmill at 3,5 Incline.

Meals:

900 AM
1 Eating Right Pomodoro Chicken & 1 Soft Boiled Egg (Cal = 400)
100 PM
10 oz. Rib Eye Steak (Cal = 700)

600 PM
12 oz Ribe Eye Steak & Stir Fry Veggies [Tomatoes & Mushrooms] (Cal = 1,100)

800 PM
1 Soft Boiled Egg (Cal = 80)


Total Calories = 2,280 Calories
Overall, my caloric target is approximately 2,000 per day, however I permitted a greater
amount today as I went to the gym twice. All in all, a great start for my blog in the New Year- stayed tuned for the 2011 Great Bengali Slim-down!

34 AND ALREADY OLD

The Return of Prime

Morning Bodyweight = 217.5 lbs

Alas, I have fallen short, and Bengali Prime must return. At the behest of my older brother, the not so mighty Bumblebee, I have decided to return to my blogging roots. I will stay on course until I reach 190 lbs (Goal = May 7th, 2011), and I acheive a 315 pound max bench press (Goal = April 14th, although if it takes longer, I shall still be happy).

I am taking 2 new supplements- Humapro (Amino) & Chained Out (Pre &/Or Post Workout BCAA's). Those are effectively 0 calories, so I will not include those in my caloric calculations. My weekly caloric target is 12,600 calories (1,800/day * 7 days). That is the happy medium for me- not too low so that I cave and go on a Dip Binge or lose substantial strength, but not so high that I don't lose at least 1 pound a week. On those days that I eat in excess, I will tend to compensate by having a fasting day the postceding day (Fast Until Dinner, which will be moderate 500 - 700 calorie meal). My daily protein target is 40 NNU (Please see http://www.humapro.com/ for details), and although I am not going to be low-carb, I will try to keep my carbs at less than 200 grams per day to optimize fat burning. Also, I will try to cycle a bit with my calories- as I tend to be hungrier on workout days, I will target calories @ 2,000 for training days, and 1,500 - 1,700 on non-training days.

In addition, I will be providing weekly pictures! Although I am not at the point that I feel comfortable providing shirtless shots (although the ladies are requesting this), I will be providing

shirt-full poses that will effectively illustrate my progress. As I am swamped under MBA coursework, expect the photos to start appearing in about 2 weeks. Finally, I am thinking of also tracking measurements- this is an evolving processs.

Nutrition

700 AM- 10 Humapro W/Chained Out

930 AM- 5 Humapro

1000AM- Trader Joes Chicken Tikka Masala with Brown Rice

(Calories = 500)

1200PM- 5 Humapro

100PM- Lentil Salad with 1 Piece Toasted Bread with Baby Cucumbers With Hummus

(Calories = 600)

530PM- 1 Piece Toasted Bread with 1/4 Avocado, Hummus, Baby Cucumbers & 2 Chicken Patties

(Calories = 600)

900PM- 5 Humapro

1030PM (Post Workout) - 5 Humapro W/Chained Out

1100PM - 1 Eating Right Butternut Squash

(Calories - 280)

Total Calories = 1,980

Estimated Carbs/NNU = 160g/60

Training

1100AM- 100 Perfect Push-Ups (10 Sets * 10 reps)

I was feeling ancy around 10pm, as I had too much black coffee earlier in the evening,

and hit 3 sets on the Chest Flat Bench Hammer Strength Machine.

Chest

1. Hammer Strength Flat Bench

180 * 8, 200 * 6, 180 * 6

My chest was definitely fatigued from the push-up workout earlier in the day.

See you all manana.

Momentum Upswing

Nutrition

730AM-
1 Can Stagg Chicken Chile
Calories = 500, Protein = 34g, CHO 50g
1000AM-
Black Coffee with 5 Mini-Moos
Calories = 75
100 PM-
1 Can Tuna
1 Soft-Boiled Eye
Trader Joes Pre-Packed Almonds
1/2 serving of Ruffles Potato Chips
Calories = 500, Protein = 40g, CHO = 15g
Cheat Snack @ 300PM-
4 Lifesavers & 1 Mini Snickers
Calories = 100, CHO = 25g
530PM-
12 Oz Lamb Curry
Calories = Approximately 825, Protein = 60g, CHO = 0g
Pre-Workout-
2 Scoops ICE BCAA (0 Calories)
Post-Workout-
1 Scoop Nitrean (100 Calories & 20g Protein)


Total Calories (Protein/Carbs) = 2,100 (155g/90g)


Training

Post work in the evening, I did an abbreviated upper body workout, focusing on 2 exercises for Back, followed by 1 set each for chest, triceps, and biceps. From this Saturday when I perform another session of resistance training, I will start incorporating protocols from both Body-Rx & Strong Lifts 5*5. I will be regular in my workouts, but will tweak and modify accordingly depending on my gains, schedule, and goals.

6/02/10 Workout:
BACK
Machine Row @ 110lbs @ 3 Sets of 8
Dorsal Flexor Machine (1 Set of 10 @ 135 lbs, 8 * 150 lbs, 6 * 180 lbs)
CHEST
Hammer Strength Flat Bench (3 Sets of 5 @ 198 lbs, 2 Sets of 5 @ 218 lbs)
TRICEPS
Machine Stack (330 lbs) on Dips * 3 Sets of 6
BICEPS
Dumbell Curls @ 30 lbs * 3 Sets of 10

2010 Summer Slim Down

Morning Weigh-In = 216.0 LBS
Alas, it has been more than a month since my last post- As a commenter correctly reprimanded, the relevance of a blog lies in its regular postings, allowing for both transparency and accountability. I wholeheartedly agree, and will thus be posting from 3-5 times per week as to my diet and training. I weighed in as low as 211.4 lbs last Friday of 5/22, but after a week of sinful and overindulgent eating, have gained several pounds of fat and water weight. The time has arrived for strict adherence:

September 1st, 2010 Goal Weight = 200.0 LBS
Assuming that I have an easy 3 lbs of water weight that I can lose through strict adherence, I have approximately 13 pounds of fat that I need to lose in about 13 weeks. I will be eating daily in the range of 1,800-2,200 calories, with no more than 100 daily grams of CHO, and at least 120 grams of protein per day. The exception will lie in the 1-2 weekly fasts that I undertake, in which I eat nothing until dinner, whereby I then will consume a normal sized dinner. I will also strategize my weekends (i.e. eat lighter if anticipating a night out, and staying strictly to spirits versus beer) to balance my social life to allow me to reach my transformation goals.

Training will consist of strength training workouts 3-4 times per week, including 1-2 hours of low level cardio training per week, along with 1 HIIT style interval workout.

Stay Tuned...

Prime vs Leong

Wednesday, April 14th
Bengali Prime has been issued a challenge by The Mighty Leong- Put up a 315 pound bench press 1 year from now, or suffer the consequences.

I ACCEPT!
The bet terms will be vetted out later, but for now, I shall strive to reach the 315 1 rep flat bench maximum by April 14th of 2011.

I have been eating according to plan since my last post in early March, and will have weigh-in results tomorrow morning.

Stay primed for future BP posts...

Making Progress

Friday, March 5th, 2010 Morning Weigh-In = 218.2 lbs