What I did this week: Research: Emily wants me to create a workout plan for her and I think this will be really good for me since it allows me to view the female body and learn how exercise effects women and their muscles. Men naturally have a stronger body which is presented by the term of sexual dimorphism (Condition where the two sexes of the same species exhibit different characteristics). - I am still working on her workout plan and it will be done by next week. I am going to use Lucas' workout plan as a layout for the rest I create during this year. Eating Plan: I have finished Lucas's diet plan. It consists of his meals and what he can eat during a certain time. I have told him that he obviously can change some of the foods up, but if he sticks with this plan, he can obtain the best results in the shortest amount of time. It consists of food ranging from the 4 general food types, which I previously researched. ![]()
Next Week's Plans:
- Finish Emily's workout plan - Record videos of technique Physical: Went to the gym 5 times this week. I now weigh 135 pounds.
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Engineering is the path I want to take after I leave high school. On the BCIT website they have the layout including the classes which an engineering student has to take. The program I am interested in is the electrical engineering program. In the first year of this program, I would learn about theoretical and practical aspects about circuit analysis, programming, electronic design, digital design, and calculus/physics. They also give fun facts which interested me. One stated that they have 100% employment rate for every individual who has completed their degree at BCIT.
Question: Why should I choose the engineering program at BCIT, rather than other programs from other schools? Gopal - Steve Nash Personal Trainer (IG: Gopi_sd)
Made an appointment to meet with him at Steve Nash on Cambie and Marine Drive. This interview happened on Saturday, November 17 and 4:00pm. It ended around 4:40pm and it went really well for being the first interview I've had in which I ask the questions. Here are some of the questions I asked and his answers to them: How old you when you first started going to the gym?
What was the process of getting a personal training license?
Do you encourage using exercise enhancement products such as pre-workout and creatine?
My goal is to start increasing my weight while gaining strength. Do you have any tips which can help me be successful? (Low reps, high weight is what I found on the internet)
What I did this week: Research: Contacted others who I am going to make a workout plan for. One is for Jasmeet Janjua, who is one of my friends of David Thompson. He has the same goals as Lucas, so I gave him the same one as Lucas. (Going to make a meal plan for him next week) Emily also wants me to make one for her and I will be working on that next week. Making one for a girl will be good for me because then I get to look at a female body perspective . Finished Lucas' workout plan using tips from Gopal and from the internet. (He said the workout plan was really good) Lucas Workout Plan: ![]()
Physical: (Plate = 45 pounds)
Went to the gym 5 times this week and I hit 2 personal records. The first PR was on my chest day. My previous bench press record was one plate 15, but I hit a plate 25 for 1 rep. I also hit a PR for my deadlift. Now it is 2 plates. What I did this week:
Research: Contacted a personal trainer from Steve Nash, and we came up with a date to hold an interview. I started making my questions to ask him this week. 1. How old were you when you first started going to the gym? 2. What was the process of getting a personal training license? 3. What steps do you take when you first meet the person you are training? 4.Do you encourage using exercise enhancement products such as pre-workout and creatine? 5.Do you have any tips which can help me be successful in increasing my weight and gaining strength? 6.I have a problem of eating as much as I should. Do you have tips which can help me get past this obstacle? 7.How did you learn proper technique and the nutritional side of working out? 8. What does your day to day work life look like? (How many people do you train and how long do you supervise over the gym for?) Physical: Went to the gym 5 times this week with Lucas. I saw his strengths and weaknesses and taught him the form for each day. He tends to lose his energy, so to counter this I told him to use pre-workout. One major thing included teaching him the form of deadlifting because it is one of the most injuring exercises. We had to start off light so he does not injure his back. I hit a pr this week for squatting - 1 plate 25 What I did: Research: Gaining Strength: While achieving the size of my body I want, I also want to be able to lift way more than I can right now. I was watching videos on how to do so but most of them were just clickbait. However, there is this you-tuber named Larry Wheels, who competes in professional bodybuilding. He has achieved major success in this past year, hitting personal records every week. His tips for increasing weight on exercises, is to not overwork your muscles. Sometimes people deadlift 4 times a week and he is highly against that. In order to maintain a gradual path of more weight, there can't be injuries. Otherwise, the injury will just delay success. He suggest to hit deadlifting and other important exercises once to twice a week. https://www.youtube.com/watch?v=TVzuDYIapRU Nutrition: I was compiling a list of ingredients that work in favour for a clean bulk. I will not strictly force myself to only eat these ingredients in my food. I will be able to eat other stuff such as Church's Chicken, but I need to limit that to about once week. Many people who do bodybuilding or training have such a strict diet, and it's understandable because they want to reach their goals. However, for myself, there can be a balance, between healthy foods and junk food to reach my goal. Here is the the list of ingredients: (It will be later used in a full meal plan I develop for myself and the people I will be training) FIBER to choose from:
CARBS to choose from: Starchy carbs:
FATS to choose from:
PROTEINS to choose from:
Physical: Went to the gym 4 times this week. My ideal is 5 times a week but something came up and I was not able to go for the fifth time. Sometimes there will be errors in my schedule. I just have to work around it. Monday - Chest and Triceps Tuesday- Back and Biceps Thursday - Shoulders Saturday - Legs What I did:
Research: Workout Plan - I already had a workout plan that I have been using over the summer, but I looked into making the previous one better and to make it suit what I want a little more. I was looking for a hypertrophy(growth and increase of muscle cells) workout plan, and I found this website https://www.muscleandfitness.com. It already had some of the workouts I included in my previous workout plan, but also new ones generally used for building mass, due to the low rep-high weight training. Instead of including the websites plan into mine, I'm deciding to incorporate mine into that workout plan. I want to test it out and basically it places an emphasis on low reps but high weight for the first 2 weeks, and then increasing the reps for week 3 and 4 with high weight. I will have to go to the gym for 4 days a week. 1st Day = Chest and Triceps 2nd Day = Legs, Calves, and Abs 3rd Day = Shoulder and Traps 4th Day = Back, Biceps, and Abs Meal Plan - Currently, I have been eating 2960 calories a day because my goal is to bulk. I have not gone into check my metabolism rate yet so this is the amount of calories I need to eat in order to achieve 2 pounds a week, based on my current weight of 133 pounds. I was trying to find a good app for counting macros and I found one on the play store. It is called "myfitnessplan" by Under Armour and it is really good so far. It lets me include what goals I want by a certain date, and it already has preset items of food and how many calories they are. I just ordered a scale for food, and will be using it when I get it to have more precise number of calories eaten in a meal. Body Fat Percentage - I will be going to a proper facility to get a better measurement of my body fat %, but I tried estimating it by myself at home using a ruler. I want to see how close I can get to the real % by using a ruler. I don't think it will work that well considering the improper measurements, but while measuring I got a 9.4% body fat. It was using this website https://healthyeater.com/body-fat-percentage-calculator. In order to attain a result I had to measure the skin-fold of my chest, abdomen, and thigh. Physical: I went to the gym 4 times this week, and completed 1 week of my program. Next week I am planning to take Lucas, my first trainee into the gym with me, and see how he is doing, improve his technique, and based on his goals, create a workout plan for him. In class we watched four different presentations from individuals who talked about passion and how to pursue a career in your future. Two of the presenters had a similar approach by encouraging viewers to follow their passion when someone is focusing on selecting a career. On the other hand, the other two presenters had a different approach. They suggested people should focus on finding a career that is useful for the entire community rather than just pursuing one's passion. Here are the point of views of the presenters and what I understood from their presentations.
Scott Dinsmore: He was the first presenter and he prioritized on stating individuals should follow their passions and do what they like. He also helps everyone understand that if they hang around people who are passionate, then they will follow in their footsteps and also be passionate about a topic. I really liked how he said this because I believe the people a person hangs out with, affects the individual greatly. For example, if a person has acquaintances who are drug consumers or gangbangers, then there is a high chance for that person to also become like them. This way if a person hangs around people who are passionate and hard-working, then the person also has a high chance to become like them and be passionate. Larry Smith: His presentation is definitely needed for people to hear because it is so true and in order to fully prosper people need to get over it. He states that the reason people don't pursue their passion is because people are lazy and are afraid of the failure that might come with following their passion. This affects so many people. It also has happened to some people I know. For instance, my family friend is really into graphic designing but in order not to fail his parents and be a good son he is in medical school. From my perspective it seems as if he is not really enjoying it. Benjamin Todd: His presentation is where it really switches up from talking about individuals following their passion to people going into a career that is useful for the community and other people around you. I understand it and I know he means well but I am not in favour of idea. It could potentially work because through working and helping others around you, passion then can be found, but as a person who already has a passion to pursue it is hard for me to look through his perspective. I do not believe one should do any work they do not enjoy. Life to me is meant to be lived but do it while thriving. Terri Trespicio: Her presentation is also parted away from the first two presenters, but in the long run her idea works. She tells people to first not worry if they do not have a passion. From her experience she says to just find a job and then while working there see if you become passionate from it. She wants the people who do not have a passion yet to try new things in order to find that passion stored within. Then later the individual can maybe branch off to another experience if that one didn't work out for them or stay with the job they have, if they have found interest in it. Conclusion: Personally, my favourite presenter with my favourite idea was Larry Smith because it really hits close to me. I am passionate about video games and music but sometimes I find it hard to follow those interests because of my need to make my parents and grandparents proud. After watching his video and also other social media speakers who tell people to follow their passion, I have come to an understanding that if you don't try, then you will never been able to find out if it is the right thing for you. I have had an epiphany and I will now try to seize any opportunity that comes my way. This way I will be able to follow my passion and find more about myself later. |
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June 2019
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