Question:
How late should I consume my last meal? Sometimes I eat late after the gym and only have 1-2 hours before bed.
Creatine/Glutamine supplement:
I was taking Xpand (which by the way I love), but it tends to add a good amount of bulk to me. I wouldn’t mind using it now, but I don’t want to get the bulkiness (no clue if that’s a word) from it. What do you think?
[quote]Braunbeck wrote:
Question:
How late should I consume my last meal? Sometimes I eat late after the gym and only have 1-2 hours before bed.
Creatine/Glutamine supplement:
I was taking Xpand (which by the way I love), but it tends to add a good amount of bulk to me. I wouldn’t mind using it now, but I don’t want to get the bulkiness (no clue if that’s a word) from it. What do you think?[/quote]
I eat about a half hour before bed. Cottage cheese seems to be the ideal choice.
8/14/08
6:30 am
4 eggs, omelette w/bacon, sharpe cheddar cheese
9:15 am
1 scoop ON Whey
1 scoop ON Pro Complex
1 scoop flax
4 tbls heavy cream
11:45 am
6oz salmon, grilled with butter, sea salt, cracked pepper, rubbed with olive oil
2oz sunflower seeds
5 oz sharpe cheddar cheese
3:05 pm
1.5 cups ground beef w/butter, sea salt, cracked pepper
2 cheese sticks, mozarella
5:45 pm
2 cups of mixed filet mignon and top sirlion
1.5 cups of spinach w/dressing (2 carbs for 2 tbls)
3 slices of bacon
1/3 cup of celery
1/3 cup of califlower
1 hour walk around neighborhood
9:20 pm
1 cup filet mignon (5-6 oz) rapped in bacon
1/2 cup of califlower
1/2 cup of celery
[quote]Braunbeck wrote:
Question:
How late should I consume my last meal? Sometimes I eat late after the gym and only have 1-2 hours before bed.
Creatine/Glutamine supplement:
I was taking Xpand (which by the way I love), but it tends to add a good amount of bulk to me. I wouldn’t mind using it now, but I don’t want to get the bulkiness (no clue if that’s a word) from it. What do you think?[/quote]
I sometimes eat right before I go to sleep. It shouldn’t matter too much, especially on a LCD. As for the Xpand, I am not really familiar with it but in terms of creatine and glutamine both are great supplements.
Some of the bulk you refer to may have come from the water retention some people experience with creatine. I would think it should be fine but if you can send me a link to it I will check it out for sure.
Great job with the green bands (they say medium but, I know they can be tough) Also, great to hear your elbow is healing up!
laroyal, thanks for the reply. The green/medium bands are a good start, but I need to get back to the blues again. The rack at the gym is pretty gay, but it has a very low bottom base bar (maybe 1/4 inch of space to squeeze the band under).
It’s about 3 or 3.5 inch boxed steel. So it’s thick and low which provides good resistance.
Here is a link to the Xpand product:
http://www.bodybuilding.com/store/dym/xpand.html
Also do you use DMSO on muscles, I’ve only used it on joints before, but over the last few days I’ve rubbed some on my bad hamstring. Seems to feel better, but the mind is a funny tool that can make you think it’s feeling better.
I also picked up this stuff called Equi-DT. They sell it on Elite (I got it a local feed store), the stuff is so HOT, I used that with the DMSO and I thought I had a chemical burn, you could feel the heat radiating out of my clothing.
Again thank you for taking the time to reply to my thread.
8/15/08
5:20am
2 scoops ON Whey
1 scoop flax
3 tbls of heavy cream
7:15am
2 eggs
3 slices of ham (fried)
2 oz sunflower seeds
10:45am
3 cans albacore (washed & drained)
2 tbls of mayo
1 tsp of meditrianian olive juice(olive oil, balsamic vinegar)
5 olives (meditrianian see above)
1 tbls olive oil
sea salt, cracked pepper, dried onions, season salt
2 small sticks of celery
2 sticks of cheese
1:45 pm
4 oz sharpe cheddar cheese
1/2 cup of celery
1.25 cups of ground beef fried in butter & olive oil w/spices
7:30 pm
8 oz of top sirlion
4 oz of roasted chicken
3 oz of baked ham
2 cups of salad w/1 piece of bacon, 1 oz sunflower seeds, 1/2 a hardboiled egg, vinegar, oil
2 cups steam brocolli
1 cup steam cauliflower
a few bites of white fish, one bite of spicey sausage
11:20 pm
1 scoop ON Whey
1 scoop ON Pro Complex
1 scoop flax
3 tbls heavy cream
Today I crashed after getting home from work, took a nap for about an hour, I was tired after a week of train, lastnight I walk a few miles and then did 40 walking lunges and 100 hamstring curls while dragging my feet on the ground for resistance. Legs are fatigued.
8/16/08
7:30 am
1 scoop ON Whey
1 scoop ON Pro Complex
1 scoop flax
4 tbls heavy cream
10:15 am
1 shake = Met-Rx Colosal- 390 cal, fat 14g, carb 29g, pro 40g
11:45 am
1 egg
2 biscuts
1.25 cups of white grave w/sausage
1/2 cup (or less) of hash brown potatoes
1/4 cup of harvest nut pancakes
2 pieces of sour dough toast, extra butter
1:30 pm
2 pieces of sour dough toast (left over)
2 fat free yogurts (peach)
4:15 pm
1.5 cups (or more) harvest grain pancakes (left overs)
2 oz turkey jerky (teryaki)
7:30 pm
5 oz green chile burriot
3-4 oz chile relleno
1/2 cup rice beans
1/2 a shreaded beef taco
10 oz fried tortilla chips
1/2 cup fresh salsa
So they Saturday morning gym session when awesome. I normally don’t do close grip since my shoulder has had issues. I normally just pinky on the ring grip it. Well today I decide to go 1 inch from smooth. I went to 315 for 5, then added two board 345x5, then added three board for 365x5. No really pop, just down slow and up as fast as I could. Not to bad for never doing them. Just did some light stuff after, rear delts/back were still sore:
snatch grip POR grip drop
shrugs: 225x10, 315x10, 405x10, 495x10, 315x15
hang clean: 135x10x4 (haven’t done since HS)
Super set
V-bar pulldown: 200x10x3
V-bar scapula pull: 200x10x3
Super set:
skull crusher: 135x15x2
hammer curls: 50x15x2
All in all I felt really tight, like back when I would use Test. I lost another 4 pounds this week, but look really thick and tight.
That is great, sounds like the diet is working for you and your weights look good! Keep up the great work! It is always great to hear about people’s success!
Just wanted to say that I am enjoying this, AD logs always make me hungry. Keep up the good work, some of us are watching…
Thanks guys, I figure if it can help me be accountable I’ll do it and if it has a benefit to others then that’s even better.
laroyal, I posted a link to the creatine/glutimine supplement above.
8/17/08
11:15 am (late eating sucks)
Mongolian BBQ/Stir Fry
1/2 cup of chicken
1/4 cup brocolli
1/3 cup scallions
1/3 cup mushrooms
1/2 cup rice noodles
1 cup lo mein noodles
1 tbls garlic
1 tbls ginger
1 tspn sesame oil
2 tbls of teryaki sauce (watered down)
2 tbls of house sauce (watered down)
2 egg rolls
1/2 cup sweet sour pork
1 cup fried rice
2:00 pm
1 32 oz sluch (sonic lemon berry)
1/2 cup ice cream
4:30 pm
5 oz green chile burrito
4 oz chile relleno
4 oz rice and beans
8:30 pm
5 oz green chile burriot
3-4 oz chile relleno
1/2 cup rice beans
1/2 a shreaded beef taco
Crappy food intake day, just not hungry and still pretty damn sore in the traps and upper back.
8/18/08
6:25 am
4 eggs fried in olive oil
4 pieces of bacon
8:15 am
2 scoop ON Whey
1 scoop flax
3 tbls heavy cream
10:45 am
3.5 oz filet mignon wrapped in bacon
3 oz top sirloin
1 cup celery
12:30 pm
3.5 oz cheddar cheese
2 oz sunflower seeds
2 hard boiled eggs
2:20 pm
1/2 cup celery
2 cups brocolli
1 cup hamburger w/egg
2 cups coffee
gym
8:00 pm
1 bratworst
1 hamburger patty (Srout’s cowboy burger)
2.5 cups spinach w/cucumber, brocolli, cheddar cheese, homemade dressing
9:45 pm
1 scoop ON Whey
1 scoop ON Pro Complex
1 scoop flax
3 tbls heavy cream
Lot of energy at the gym, felt like I sweat out 5 lbs of water. Was ME leg day, but I did a bunch of leg curls, leg ext, light rack deads, light squat, light GM’s. Nothing special just rehab work for the hammy.
8/19/08
6:30 am
4 eggs fried in 2 tbls of butter
3 pieces of bacon
8:20 am
1/2 serving of Met-Rx RTD 51
(cal=240, carbs=4, pro=51, fat=1.5)
11:30 am
1 chicken skewer (1 chicken breast)
1/3 cup of bell peppers (with skewer)
2 hardboiled eggs
2 oz sunflower seeds
2:00 pm
8 oz top sirloin
2 cups green beans
3:30 pm
1/2 Met-Rx shake (other half from above)
4:30 pm
1 bratworst
3 pieces of pork rinds
6:00 pm
1/4 cup pumpkin seeds
8:45 pm
3 cups of spinach w/2 strips of bacon, 3.5 oz of cheese, 1 oz of peacans, 1/4 cup brocolli
1 cup of ground sirloin w/egg, 3 oz of cheddar cheese, taco seasoning
1 scoop ON Whey
1 scoop ON Pro Complex
1 scoop flax
3 tbls heavy cream
7:00 am
5 eggs fried in 2 tbls of butter
2 strips of bacon
9:20 am
2 scoops ON Whey
3 tbls heavy cream
2 oz of cashews
2 oz of peacans
2 oz of pumpkin seeds
12:15 pm
1.5 cups of spinach
1 can of tuna with mayo
2 oz avacado
2:00 pm
2 hardboiled eggs
1 cup celery
2:30 pm
1 bratworst
4 oz of top sirloin
4:30 pm
2 hardboiled eggs
1 cup celery
3 oz peacans
2 cups coffee
gym
7:30 pm
2 scoops ON Pro Complex
9:00 pm
4-5 oz T-bone steak
2 cups spinach w/cucumber, brocolli, dressing (3 carbs)
32 oz diet cafine free pepsi
Good workout tonight, got a little gassed, but I did d-bell bench (6 sets), push press to front and back (10 sets), pull downs behind head (3 sets), rear scapula pulls (3 sets), curls (2 sets), d-bell shrugs (1 set), tri ext (2 sets). This was all done in 47 minutes! I was hauling ass, I was so full/pumped it wasn’t even funny. I took a few pictures I’ll try to post up. Nothing special just a fat guy trying to loose some weight.
8/21/08
7:00 am
2 scoops ON Whey
3 tbls heavy cream
9:00 am
4 egg omelette
2 sticks of cheese
2 tbls of olive oil
11:45 am
6 oz T-bone w/tsp of A-1
1/4 cup peacans
1/4 cup cashews
1/4 cup pumpkin seeds
2:25 pm
3 cups ice burg lettuce
2-4 oz cucumber
2-3 oz green bell peppers
2/5 sirloin burger patties
4:30 pm
2 scoops ON Whey
3 tbls heavy cream
8:00 pm
1 hamburger patty w/green onions, bacon, cheddar cheese, jalapenos
1 hamburger patty w/blue cheese, green onions
8/22/08
7 am
2 scoops ON Whey
3 tbls heavy cream
9 am
3.5 egg omelette
4 oz of cheddar cheese
5 oz of ham
12
1.5 patties of hamburger w/blue cheese, green onions
3 oz cheddar cheese
1/2 cup cashews
1/4 cup pumpkin seed
3:30
4 hardboiled eggs
2 pieces of bacon
2 cups spinach
2 cups iceburg lettuce
1/3 cup cucumbers
1/3 cup green bell peppers
6:30
Labrada protein shake
8:30
2 sirloin buger patties
4 oz of cheese
2.5 cups of mixed greens
2 tbls of salad dressing (3 carbs)
Hard day for eating, just wasn’t interested to be honest. I’m just waiting for tomorrow for some carbs. I feel great though, my body comp is changing not sure about the weight though. Will check tomorrow.
Also check out that fitday, I posted all the food I eat and found that my ratio is damn close to what is called for. I think it was 60% fat, 38% pro and the rest is crap/carbs. That site would be a bitch to do it everyday, but I wanted to see what things look like. My next few weeks I’m going to start looking into leaner hamburger, adding in more chicken and fish. I still like the good cuts of steak so they’ll stay.
Later
8/23/08
8 am
1.5 scoops of ON Whey
1.5 tbls heavy cream
2 cups coffee
gym
12:15
3 small pieces of brucetta (toasted bread, fresh tomatos, fresh onions, basil and olive oil)
2 cups spaghetti w/maranara sauce
2.5 oz of meatballs
4:15
2 cups spaghetti w/maranara sauce
2.5 oz of meatballs
4:40 (still hungry)
beef jerky
Funyons
7:30
Texas whopper
med fry
med onion rings
large root beer
Well today total sucked ass at the gym, I was weak and drawn out. I was looking to press 315 for a set of 10-12 reps, but got 4 and did a rest pause set of 2.
Way off par, then I felt like I had lost weight and my body was looking better, I even got someone that said I looked smaller. I got on the scale and I was up 4 lbs. I don’t know if it’s the scale or me, but I sure don’t feel heavier.
Oh well I’ll keep pushing on!
10 am
1/2 of a waffle
2 pancakes
1.5 pieces of french toast
12:00
32 oz Sonic orange sluch
2:00
leftover onion rings
1/4 beef jerky
5:00
2 peanut butter and jelly sandwiches
1 bowl of chicken noodle soup
7:00
1 mexican pizza
2 soft tacos
8/25/08
8:30 am
4 eggs fried in butter
1/3 cup of cheese
12:30
1 cup ground beef
2 tbls olive oil
2 cheese sticks (mozarella)
2:00
1/4 cup pumpkin seeds
1/3 cup cashews
2 oz peacans
6:30
6-7 oz T-bone
1.5 cups of garlic/butter shrimp
8:30
1 scoop ON Whey
1 scoop ON Pro Complex
1 scoop flax
3 tbls heavy cream
No appetite at all today
8/26/08
6:30 am
2 egg omelette
1/3 cup cheddar cheese
1 tbls salsa
1 tbls butter
8:30 am
1 scoop ON Pro Complex
1 scoop ON Whey
1 scoop flax
3 tbls heavy cream
9:45 am
2 egg omelette
1/3 cup of cheddar cheese
1 tbls salsa
1 tbls butter
11:30 am
1/2 cup cauliflower
2 cups salad mix
2 tbls olive oil dressing (3 carbs)
1 cup ground beef
2 oz cashews
2:15
1/4 cup pumpkin seeds
3:00
1 cup brocolli
1 tsp italian dressing
3 hardboiled eggs
3 thick slices of turkey lunch meat
6:30
2 scoops ON Pro Complex
3 tbls heavy cream
GYM
8:30
1 chicken kabob (1 breast)
2 cups spinach
1/3 cup cheddar cheese
1/3 cup brocolli
2 tbls of real bacon bits
11:00
2 tbls nati peanut butter
2 tbls cool whip
bed at 12:30 am
great workout, felt good again after a shitty workout last Saturday. Energy was great for the workout, but during the day it sags pretty good.