P+F
-1 cup Low Fat Cottage Cheese 28/8/10
-2 TBSP Ground Flax 3/4/4.5
-30g Walnuts 5/3/20
-3 Fish Oils 0/0/3
Total: 36/15/37.5
Day: 346/268/121.5 for 3550kcal (39/30/31)
Comments:
Today was one of those days were literally EVERYBODY gets in your way in the gym. Nevertheless, it was a pretty good workout. I like how those 10 reps of deadlifts gets the heart pumping. Everything was good weight except for maybge the calf raises which I think was a little too close to failure.
P+C
-Instant Oatmeal 9/25/2
-ON Whey Shake 48/8/2
-300mg ALA
-Chromium
-Vitamin C
Total: 57/33/4
P+F
-Chicken Caesar Salad 75/15/25
-Green Tea 0/0/0
-ZMA
Total: 75/15/35
P+F
-1 cup Low Fat Cottage Cheese 28/8/10
-2 TBSP Ground Flax 3/4/4.5
-30g Walnuts 5/3/20
-3 Fish Oils 0/0/3
Total: 36/15/37.5
Day: 373/164/156 for 3552kcal (42/18/30)
Comments:
Wow, it felt REALLY weird not doing like 55minutes of cardio. But I’m making progress. I think I should probably cut out the sprints that I do at home next. Regardless, I think next week is going to consist of some heavy eating.
Hey, im 24 and am on a huge kick to lose weight, im not sure if you know anythign about clen or not but i started it 2 days ago… im taking it 2x daily at a very low dose. i was on the “stack” for a while but didnt notice much change… what exactly shoudl i be doing while on clen to drop weight fast and effiecently. if you know anything about this comment back or msg me regarding this… thanks and sorry to bug you
Comments:
I thought this workout would be pretty easy but as the sets went on it definitely got harder and I got closer and closer to failure. However, I didn’t really feel 100% today. As far as the diet I’m surprised at how it added up. When I did it over the weekend I could’ve swore that it was at least 3500 calories.
P+F
-1 cup Low Fat Cottage Cheese 28/8/10
-2 TBSP Ground Flax 3/4/4.5
-30g Walnuts 5/3/20
-3 Fish Oils 0/0/3
Total: 36/15/37.5
Day: 343/276/123 for 3560kcal (39/31/30)
Comments:
Since the mircocycle changed this is my new favorite workout. It takes longer so it just feels more “right”. Anyway, I plan to up the calories sugnificantly next week. No more playing around. i thinki this experience with this carb cycling will be useful in the future if I decide to cut (won’t be for a long time).
Comments:
Still cutting that cardio down. It was harder today for some reason. I just wasn’t into it. Also, for some reason I was unable to view my journal this morning so I didn’t know what weight I used previously on the good mornings. So, I messed that up. Tomorrow is a rest day.
P+F
-Ground Beef 44/0/18
-Broccoli 3/4/0
-Carrots 1/6/0
-PB and Celery 7/7/13
-3 Fish Oils 0/0/3
-B Vitamin
Total: 55/17/34
P+F
-Chicken Caesar Salad 55/16/25.5
-3 Fish Oils 0/0/3
-Green Tea 0/0/0
-ZMA
Total: 55/16/28.5
P+F
-1 cup 4% Fat Cottage Cheese 28/6/10
-1 TBSP Ground Flaxseed 3/4/4.5
-30g Walnuts 5/3/20
-3 Fish Oils 0/0/3
Total: 36/13/37.5
Day Total: 354/280/111 for 3535kcal (40/31/29)
Comments:
I had today off of school so I did my training in the morning and hence the diet is a little different. Holy crasp was the gym crowded today. Overall, good workout though. It was easier than I thought it would be.
P+F
-1 cup Low Fat Cottage Cheese 28/8/10
-2 TBSP Ground Flax 3/4/4.5
-30g Walnuts 5/3/20
-3 Fish Oils 0/0/3
Total: 36/15/37.5
Day: 352/275/123 for 3615kcal (39/30/31)
Comments:
I love this deadlift workout. I miss it when it was in the 10 x 3 format though. But the 10 reps of deadlift really gets your heart pumping regardless of the light weight. I’m back on track with my current diet today.
[quote]JimmyOZ wrote:
good luck brendan, and thank you for the spreadsheets…i will follow you progress as im in week 2 of abbh1…all the best man[/quote]
Hey no problem man and thanks. Good luck to you too!
P+C
-Instant Oatmeal 9/25/2
-ON Whey Shake 48/8/2
-300mg ALA
-Chromium
-Vitamin C
-CEE
Total: 57/33/4
P+F
-Chicken Caesar Salad 75/15/25
-Green Tea 0/0/0
-ZMA
Total: 75/15/35
P+F
-1 cup Low Fat Cottage Cheese 28/8/10
-2 TBSP Ground Flax 3/4/4.5
-30g Walnuts 5/3/20
-3 Fish Oils 0/0/3
Total: 36/15/37.5
Day: 373/164/156 for 3552kcal (42/18/30)
Comments:
I’m starting to hate cardio. I’m getting really un-used-to it, lol. Maybe that’s a good thing. Anyway, I feel a little sore from the deadlifts yesterday but on a low scale. Other than that, my appetite isn’t really high right now.
If you’re looking to change up cardio, try playing some video games such as Dance Dance Revolution (with the pad of course) or anything EyeToy. It’s not as intense as a 15 min jog/run, but it’s something new an you have some way of tracking progress.
Comments:
I feel pretty energetic today. it might be the extra carbs I guess. Anyway, only one more day of this diet. Then I can start the one Alex put together for me
I just wanted to say I’m really impressed with your dedication. If I knew and applied what you do when I was your age I’d be alot better off.You’re gonna be fuckin jacked.
