Have you checked how much sugar is in things like the pudding mix, protein bars and powder? Also I see a lack of the good fats fish oil, olive oil… I might trade almonds for peanuts as well.
You might consider using one of the many online calorie counters to get a better estimate of how your protein, carbs and fats add up. I used http://caloriecount.about.com/ for a couple of years for just that purpose.
[quote]soldog wrote:
Have you checked how much sugar is in things like the pudding mix, protein bars and powder? Also I see a lack of the good fats fish oil, olive oil… I might trade almonds for peanuts as well.
You might consider using one of the many online calorie counters to get a better estimate of how your protein, carbs and fats add up. I used http://caloriecount.about.com/ for a couple of years for just that purpose.[/quote]
Thanks soldog-
There is sugar in the pudding mix (not sugar free). I use that because I have zero tolerance for artificial sweeteners (will get a headache and bloat like a life raft in about 5 minutes…even holds true when I don’t know something has artificial sweeteners). The protein bars I use are 6g of sugar and the powder is about 4-5g of carbs for the amount I use…except the Surge Recovery, which I use post workout.
I eat the peanuts for the good fat (and because I am from Georgia), but I also do mixed nuts. I have considered going to just almonds. In this vein, I didn’t mention my supps.
Per day, spread out (morning, noon, night) I take -
1 - multivitamin
1 - vit C - 500 mg
1 - vit E - 200 iu
1 - vit A/D combo
1 - zinc - 50 mg
1 - Magnesium (don’t recall the amount)
2 - Tribulus
5 - 1g flaxseed
And, of course, the BCAAs and Creatine. I will sometimes sub glutamine for creatine in my post workout shake.
I dropped the ZMA because it keeps hosing my blood pressure.
I will check the website for a better breakdown of the diet. I used calorieking in the past, and have a good idea how much protein I am getting per serving. The problem is that at breakfast and lunch, I eat at work, and I can’t guarantee the serving sizes.
[quote]LittleStrick wrote:
soldog wrote:
Have you checked how much sugar is in things like the pudding mix, protein bars and powder? Also I see a lack of the good fats fish oil, olive oil… I might trade almonds for peanuts as well.
You might consider using one of the many online calorie counters to get a better estimate of how your protein, carbs and fats add up. I used http://caloriecount.about.com/ for a couple of years for just that purpose.
Thanks soldog-
There is sugar in the pudding mix (not sugar free). I use that because I have zero tolerance for artificial sweeteners (will get a headache and bloat like a life raft in about 5 minutes…even holds true when I don’t know something has artificial sweeteners). The protein bars I use are 6g of sugar and the powder is about 4-5g of carbs for the amount I use…except the Surge Recovery, which I use post workout.
I eat the peanuts for the good fat (and because I am from Georgia), but I also do mixed nuts. I have considered going to just almonds. In this vein, I didn’t mention my supps.
Per day, spread out (morning, noon, night) I take -
1 - multivitamin
1 - vit C - 500 mg
1 - vit E - 200 iu
1 - vit A/D combo
1 - zinc - 50 mg
1 - Magnesium (don’t recall the amount)
2 - Tribulus
5 - 1g flaxseed
And, of course, the BCAAs and Creatine. I will sometimes sub glutamine for creatine in my post workout shake.
I dropped the ZMA because it keeps hosing my blood pressure.
I will check the website for a better breakdown of the diet. I used calorieking in the past, and have a good idea how much protein I am getting per serving. The problem is that at breakfast and lunch, I eat at work, and I can’t guarantee the serving sizes.
[/quote]
So the sugar is not too bad. I would suggest the fish oil though. I get mine at Costco and am running 6 grams a day right now. For the serving sizes, you just guess the best you can.
Better breakdown of yesterday’s food…
Calories = 3140
Protein = 336g (42.8% of calories)
Carbs = 182g (23.2% of calories)
Fat = 119g - (34.0% of calories)including flax seed oil
I had no idea I was consuming that many calories! I used to go for 2000-2200 when trying to lose weight. Of course, I wasn’t trying to gain strength either. I think I can benefit from the shakes going to 8 oz. milk and 2 oz. H2O, instead of 10 oz. milk. Also, an alternative to the pudding powder, dropping the bacon (ouch! That hurts!) and leaning up the lunch meat (burger) selection. That would shave about 400 calories. I could also make the protein bar optional, as that would shave another 180 calories but leave me right at, or just above, 300g of protein.
Doing these (minus dropping the protein bar) would have put it at: Protein = 46%, Carbs = 25.1% and Fat = 28.9%.
Soldog, I did some reading on fish vs. flax seed and it appears that there is a benefit to both, but fish is, indeed, the better if just taking one. I will get some fish oil and just do both. In fact, I used to do fish oil, but the flax seed oil was cheaper, which is why I switched. Thanks!
This is definitely not my area of expertise. Only thing I use is fish oil. Didn’t I just hear a report that Vit E has been discredited and can be harmful? I may be way out in left field on this.
[quote]hel320 wrote:
This is definitely not my area of expertise. Only thing I use is fish oil. Didn’t I just hear a report that Vit E has been discredited and can be harmful? I may be way out in left field on this. [/quote]
I haven’t heard anything recently. But in the past I have heard that too much is a bad thing. Same thing for A and D, I believe. What get’s me is that the RDA never takes into account people who a) are larger than the average person and b) actually do something remotely taxing to their body.
Deload Bench Day -
dislocatesx10x2
YTWL
Bench
barx25
95x20
135x15
185x5
225x5
255x3
225x5 - paused
Pushdowns
70x12x3
Reverse Flyes
25sx12x3
Had planned on some laterals, but the top of my left shoulder yelped on the 1st rep.
In retrospect, I shouldn’t have done the set at 255#. I could really tell that my body needed the deload. It felt HEAVY!!
Today’s diet got shot to hades. A vendor took us out for lunch, to our favorite Mexican restaurant. It was more than I was willing to resist. No desert, water to drink, but the rice is a killer…
Deload legs and back on Sunday. I don’t think I need this for the muscles in question, but some of the movements seem to carry over to my bench day pretty substantially.
Legs and Back deload -
Yeah, yeah…this was supposed to be on Sunday. I decided that I would rather have the 2 days off prior to the bench, rather than legs.
Stretching
Squats
barx10x2
135x10
225x8x2
Bent Over Rows
135x12x3
Wide Grip Pulls (btw…I do these to the front)
120x12x2
Rack Pulls
225x10x2
Nice and easy…
On another note, I went and bought 2 more 45# plates today. I really HATE paying full price for them, especially since I have 500# of Olympic weights sitting in my Dad’s garage, in GA. I just don’t have the time to go get them and he isn’t coming out until Christmas. I need that weight before then! And, unfortunately, I don’t have DCA’s CraigsList karma.
This puts me at 490#. I don’t think there is any chance of me needing more than that before Christmas, except for maybe rack pulls. But you never know. The bad thing is my bar is only rated to 500#. The place I get my weights doesn’t sell a stronger bar. The one in GA is stronger (1000#, I believe), but I doubt it is going to fit in Pop’s trunk. I might have to check into shipping costs on that.
Hey LS, what was the ZMA doing to your blood pressure? Did it raise or lower, and by how many points? Are you on BP meds?
[quote]j_willy3 wrote:
Hey LS, what was the ZMA doing to your blood pressure? Did it raise or lower, and by how many points? Are you on BP meds?[/quote]
I’m not on BP meds now. I was when I was over 300#.
The ZMA was driving it up, but not at a set time after taking it. Strangest thing…either my right, or my left, ear would get hot and turn red. It was rarely both at the same time. BP would show a spike, from just slightly to 12 points.
Of course, the ZMA might have been doing something else, or reacting with something else, that was, in turn, causing the rise. It would last anywhere from 10 minutes to an hour. In any case, when I am not on it, it doesn’t happen.
Day didn’t turn out exactly as planned. Started in on the yard when I got off work on Friday. I mowed, weedate, weeded the garden, planted some new stuff, etc…and finished by yesterday evening. That was the plan, so I could do nothing but be a lazy ass today.
Like an idiot, I decided, since it was drained, that I would go ahead and remove the liner from our pool (28’, 3’ in the ground, dropping to 5’ in the middle), since we are getting rid of it. The liner is bad and I am tired of screwing with it.
Well, of course, once I got the liner out, there was 6" of water sitting in the clay at the bottom…nasty, nasty, misquito-ridden water. So, I spent 2 full hours shovelling sand. Not only did I fry the muscles in my lower back and shoulders, I also fried my skin. Oh well…the best laid plans…
yeah but you’re the man and not the mouse. Sounds like a productive day.
It was… Honestly, if I sit around all day, I get cranky as heck. My wife, God love her, will find something for me to do. It ensures that I am in a good mood come evening.
looks like you came out of the groove on the left side on the 325. 315 was fast.
Bench Day-
Dislocatesx10x2
Bench
barx20x2
95x15
135x15
185x5
225x3
275x1
300x1
315x1 - PR +5#
325x0 - This would have been a new lifetime PR. Hit the sticking point and the bar drifted south…
300x1
275x3 - paused
Close Grip Bench
225x6
245x3x2
Pushdowns - Changed these from elbows in tight to flared…seemed to hit them better
110x12x3
Edit: Forgot to mention that I had 20 min. on the treadmill in the a.m. Also had 30 min. of it Monday evening.
[quote]DaCharmingAlbino wrote:
looks like you came out of the groove on the left side on the 325. 315 was fast.[/quote]
Yeah…I hit the sticking point but felt like I was going to be able to push through it. You know when it sticks but doesn’t fall…and it feels like more and more muscle is rushing to the attack. Unfortunately, I let the bar drift down towards my waist and lost it. No biggie. I am going to hit it again on the 30th, but will skip the 315#, as that took some out of me.
315 looked great. You definitely had the 325 in you. Noticed on the 315 vid the weights traveled back pretty far when you racked them. Can you get under the bar a little farther? You’re probably putting a lot of strain on the delts, and using up strength, when you unrack the bar.
LS-- Nice lifting! That 315 went up nice!
[quote]hel320 wrote:
315 looked great. You definitely had the 325 in you. Noticed on the 315 vid the weights traveled back pretty far when you racked them. Can you get under the bar a little farther? You’re probably putting a lot of strain on the delts, and using up strength, when you unrack the bar.[/quote]
Thanks hel.
Thanks for mentioning that. It never crossed my mind that it might be too far back. My right delt is a bit tweaky today. First time it has given me any issue at all, since…well…ever. The base of the bench is up against the back of the rack. It will be about a 5-6" move, but I can move the base to the other side. Hopefully that won’t put me too far under it.
[quote]SteelyD wrote:
LS-- Nice lifting! That 315 went up nice![/quote]
Thanks SteelyD. I definitely felt the transition about 4" off my chest. I really thought that I could tighten my form enough, though, to get the extra 10#. Had my left hand not drifted, I still think I would have. I will try it again on the 30th.