So, McDonalds diet. 2 sausage egg biscuits for breakfast, and 4 double cheesburgers later. Is that a decent base, or would you do it differently?
Breakfast = 1020 calories, 36g protein
Lunch = 880 calories, 50g protein
Dinner = 880 calories, 50g protein
So… 2780 calories, 136g protein, before considering beverages and periworkout stuff.
Consulting the experts, lol.
[quote]LoRez wrote:
So, McDonalds diet. 2 sausage egg biscuits for breakfast, and 4 double cheesburgers later. Is that a decent base, or would you do it differently?
Breakfast = 1020 calories, 36g protein
Lunch = 880 calories, 50g protein
Dinner = 880 calories, 50g protein
So… 2780 calories, 136g protein, before considering beverages and periworkout stuff.
Consulting the experts, lol.[/quote]
I just at Mickey Dees tonight lmao 3 mcdoubles (not paying the extra 40 cents for one damn slice of cheese) 1 mcchicken and a small fry
I think the McDoubles are 390 so thats 1170, McChicken is 360, fries are 230 so total that’s 1,760 and sometimes I’ll get 2 apple pies cause one is 89 cents and you can get 2 for a dollar lol
What’s the reason for cutting a bit early? You said it was during basketball, did you lose a bit of explosiveness or something? Just curious.
[quote]Spidey22 wrote:
What’s the reason for cutting a bit early? You said it was during basketball, did you lose a bit of explosiveness or something? Just curious.[/quote]
Take your pick, explosiveness, conditioning, agility lol dude I always guard the other teams best player unless he’s stupid tall (like 6’6") and tonight this guy literally ate me alive. 3’s, midrange, pull ups, gettin to the rim, creating for teammates, offensive boards…chewed me up and spit me out lol
[quote]chobbs wrote:
[quote]Spidey22 wrote:
What’s the reason for cutting a bit early? You said it was during basketball, did you lose a bit of explosiveness or something? Just curious.[/quote]
Take your pick, explosiveness, conditioning, agility lol dude I always guard the other teams best player unless he’s stupid tall (like 6’6") and tonight this guy literally ate me alive. 3’s, midrange, pull ups, gettin to the rim, creating for teammates, offensive boards…chewed me up and spit me out lol[/quote]
Ohh damn dude, I understand what you mean then. Do you think you may add a conditioning day in now? I’ve tried to keep up on it, and has allowed me to not lose my step I feel like when theirs breaks from playing ball consistently.
I can’t remember where exactly but I remember wendler saying that if you decrease calories and increase conditioning that was a guaranteed way to have awful training performance. Idk tho well see how everything goes
[quote]chobbs wrote:
I can’t remember where exactly but I remember wendler saying that if you decrease calories and increase conditioning that was a guaranteed way to have awful training performance. Idk tho well see how everything goes [/quote]
I personally would just increase conditioning, before dropping cals. You want to lose like 10 lbs, I feel some sprints/jump rope/suicide runs will get you down to that weight, and help with work capacity.
Just saying, if your goal is 235, you’ve been making progress, and the ‘realization’ for needing to cut came from an awareness of a lack of athleticism/conditioning, I would just try to get in better shape. Your 6’2", I think if you let your body adjust you can be just as athletic at 215 as you were at 195 or something, just have to put the work in.
^^^^^sounds like solid advice - Spidey sense - LOL
With clients I have, that I can’t train outside the gym, you know I have them 3x week in the gym. We do our 3-5 weight exercises, trying to get stronger. Then I make up a circut, somthing simple, like - 3min hrd on eliptycal - 20 goblet squats - 20 dips - 20 chins (Ass.chin/dip if needed) take 3min rest, and do the circut 5 times - 20mins at the end of your workout 3-5 times a week, works wonder’s.
Now you have more knowlage strength than my average working stiff client, but this is somthing you can play with and work into your routine. Guys say they’re going to do hill sprints or sled work, but then never get around to it. A simple circut like this or some Alpha complexes at the end of your workout are doable, because your already there. 2cents
Damn you guys are the best, thanks. I’ll start out gradual since I haven’t been doing hardly anything but everyday I train I’ll do some sort of…make shift prowler push, jump rope, barbell complex, box jumps.
I would say to be careful with box jumps for high reps, but that’s only because I have a knee prone to tendonitis. Just not worth the risk imo
[quote]MaazerSmiit wrote:
I would say to be careful with box jumps for high reps, but that’s only because I have a knee prone to tendonitis. Just not worth the risk imo[/quote]
At first I was thinking timed sets but you’re right…probably sets of 3 or less
[quote]chobbs wrote:
[quote]MaazerSmiit wrote:
I would say to be careful with box jumps for high reps, but that’s only because I have a knee prone to tendonitis. Just not worth the risk imo[/quote]
At first I was thinking timed sets but you’re right…probably sets of 3 or less[/quote]
Do them before Squats or DL’s if you’re going to do them, or a separate workout all together for athleticism. Let it activate your CNS or whatever, don’t use jumps as a way to ‘fatigue’. I use to do that and it raped my vertical. I have a day now in my training of just medicine ball slams, box jumps, broad jumps, shit like that.
I’d say have a day for sprints PWO, a day for jump rope, and then maybe one more. I switch it up, just doing suicides on the BBall court, or HIIT on the elliptical because it doesn’t effect my joints or really effect the following days workout.
[quote]chobbs wrote:
[quote]LoRez wrote:
So, McDonalds diet. 2 sausage egg biscuits for breakfast, and 4 double cheesburgers later. Is that a decent base, or would you do it differently?
Breakfast = 1020 calories, 36g protein
Lunch = 880 calories, 50g protein
Dinner = 880 calories, 50g protein
So… 2780 calories, 136g protein, before considering beverages and periworkout stuff.
Consulting the experts, lol.[/quote]
I just at Mickey Dees tonight lmao 3 mcdoubles (not paying the extra 40 cents for one damn slice of cheese) 1 mcchicken and a small fry
I think the McDoubles are 390 so thats 1170, McChicken is 360, fries are 230 so total that’s 1,760 and sometimes I’ll get 2 apple pies cause one is 89 cents and you can get 2 for a dollar lol[/quote]
Until last night, I didn’t realize what a McDouble was. I just thought it was their new fancy branded name for a double cheeseburger. Me, I’ll take the extra slice of cheese. That’s the magic that balances out everything else compared to the regular cheeseburger.
It’s kind of like how I prefer two quarter pounders over a double quarter pounder, not because of the calories, but because of the way the flavors meld together.
I really miss the Big Extra though. That was an ok sandwich, but when I used to work there, I’d take some of the Big Extra meat, sautee some onions with the butter from breakfast, use the barbecue sauce from the McRibs, and put it all on the flavorful whole grain bun they used for their grilled chicken sandwiches. That was a great sandwich until they told us we weren’t allowed to cook our own meals anymore.
I learned to cook at McDonalds, lol. We actually made some good food back there.
i used to make some crazy shit when i worked at wendys
[quote]budreiser wrote:
i used to make some crazy shit when i worked at wendys[/quote]
I’m envious. You had so much better meat to work with.
[quote]chobbs wrote:
Damn you guys are the best, thanks. I’ll start out gradual since I haven’t been doing hardly anything but everyday I train I’ll do some sort of…make shift prowler push, jump rope, barbell complex, box jumps.[/quote]
If you’ve got something like a Concept 2 rowing machine, 30-30 intervals are pretty good too. Warm up for a few minutes, then 30s hard, 30s light (~50% of your hard). The stroke rate doesn’t have to be so fast, but the power should be high. Focus on the distance traveled in those 30 seconds and try to keep that up. 8-10 intervals (which is only 8-10 minutes) should be plenty.
Or you can do it on a track or AirDyne or whatever. I have no idea how to do that on a treadmill, since you can’t just “run faster”, or on a normal bike or elliptical since the resistance doesn’t increase as you go faster.
Take a look at some of Veronique Billat’s research if you want more detail, but that covers the basics of how to do it.
@Lorez we do have a rowing machine at my gym, good idea
Cycle 6 Week 1 Day 3
OHP
110x3
130x3
145x8…good set
SEATED OHP
60x12
60x8
REAR DELTS ON INCLINE
3x12 with 15 then a drop with 10’s for 12 then 30 partials
8 UPRIGHT ROWS then 8 OHP w/ FATGRIPZ
3x8 with 65
DB SHRUG w/ FATGRIPZ
4x12 with 50
BB COMPLEX w/ 65 lol
2x8
overhead extension, curl, upright row, OHP, high pull
I couldn’t find the exact pizza hut brands pizza but a similar stores macros of there bbq chicken pizza per slice
690 cals
34 protein
102 carbs
17 fat
I had 4 slices…and I may or may not have very lightly lightly sprinkled some EVOO on it Dave Tate style, you can individually guess
