My Current Workout Program

I have been really dedicated to my workout program the last few months.

I am looking to add some more muscle during the winter.  My workout mainly consists of the compund lifts with a few accessory lifts.  I am working out 4 days a week (Monday, Tuesday, Thursday, and Friday) for about 50 mins.  I do 10 minutes of cardio twice a week at the end of workouts.  I train pretty heavy but still try to get a full 8 reps.  Sometimes, when I add more weight I will lower the reps to 5 or 6 and then build back up to 8-10 reps.  It defintely is a good combop between strength and size.

Here is a look at my split

• Monday: Chest, Triceps
• Tuesday: Legs
• Thursday:  Back
• Friday: Shoulders, Biceps

The big 4 exercises I do are Squats, Bench Press, Deadlift, and Overhead Press.  This are the first exercises each day and are done for 4 working sets 8 reps.  I do about 5-6 other exercises per day for 3 sets and 8-12 reps.

My calorie intake is around 4200 calories.  I haven’t been able to weight myself in weeks because the scale is broken.

I will post more info on my program later.

Hurricane Ike and Eating Healthy Without Electricity

Well Hurricane Ike blew through the Houston area this last weekend and left almost everyone without power for several days. Electrical lines all over Houston and the surrounding area have either been damaged by the wind or the fallen trees.

Eating well without electricity can be pretty tough. Here are two main issues that arise without electricity:

• You cannot store cold food in your refrigerator, therefore everything needs to be thrown out. Without a cooler with ice, eating meats, cheeses, and other foods that need to be stored cool is no longer an option
• Heating food by your electric oven or electric stove is no longer an option. Having an outdoor propane or charcoal grill can be very handy in this situation

So what are some healthy foods you can eat taking account this situation?

• Protein Bars
• Peanut Butter and Jelly Sandwiches
• Oatmeal
• Beef Jerky
• Assorted nuts and dried fruit
• Meal replacement drink or protein drink mixed with water
• Bananas
• Can of Tuna
• Bagels

I managed to survive on most of this list. Do not forget to have bottled water ready. Sometimes when your electricity is out the water might not be working and it could be unsafe to drink.

If you can get the foods on this list along with plenty of water you will be in pretty god shape in keeping a healthy diet.

If you are anticipating the electricity to be out a few days because of a hurricane or other natural disaster then I would stock up on some ice and make sure you have a big cooler. That way when the electricity does go out you can transfer some meats from you refrigerator into the cooler. You can then cook or heat these with your propane or charcoal grill.

Anyone else affected by any hurricanes this summer? Please share any tips or experienced you had.

Gift Certificate Giveaway With Survey

Hey Everyone,

I would like to get some more information about some of our subscribers and current readers here to better serve you. I am offering one of you a $40 gift certificate to the bodybuilding.com just by answering a few simple questions. This will help me develop articles, workout programs, and reports with more relevant information for everyone.

Here are the rules:

• Please ensure that you are a subscriber to the newsletter. Subscribe here if you haven’t already.
• Answer the following questions by leaving comments below. Make sure you leave the correct email address (in the email field) so that I can contact you when leaving your comment. This should be the same as you subscriber email address where you received your free report.
• Please answer the questions completely and give detailed information if possible.
• Winner will be randomly selected by Sept. 22th.

Questions:

1. What is your main goal? (Lose fat, Build Muscle, Train for a Specific Sport, Become More Healthy and Fit, other). Please describe you main goal.
2. How long have you been working out?
3. How often do you workout and typically how long?
4. Do you take supplements, which ones?
5. What would like to learn more about to help you reach your goal?
6. Is there anything you would like added to this site? (Articles, tools, forum, videos, pictures etc.)

Thanks for you help! You can email me too at info AT musclebuildingedge.com for more info or submitting your answers.

,Thomas

New Picture Posted

Hey all,

I have just posted a new picture of myself.  You can see to the top right of this page,  I just took this today and my current weight is about 184 lbs at 5′ 10″.  I am starting to bulk up and will post more pics as I progress.  My goal is to finally break 200 lbs.

I am planning on launching some kind of contest for members and readers here.  Something like the best before and after pictures for a certain time period.  Let me know your thoughts.  I will throw in some gift certificates for supplements or something along the lines.

Welcome to Build Muscle Blog!

I hope you will enjoy all the information in this blog to help you build muscle.For some people, gaining weight and building muscle is just as hard as losing weight for most people.It can be frustrating to put in hard work in the gym and never see any muscle gains.

This blog is aimed at helping anyone looking to build muscle.We will discuss workout routines, nutrition, supplements, exercises, diets, motivation, and everything else.I hope we can get some good feedback and help each other out.

Thanks for visiting and leave comments when you can.