Tuesday:
Food!:
Meal #1: 6 eggs, mushrooms, cottage cheese, 1 tangerine
Meal #2: chicken sesame noodle salad
Meal #3: 1 can tuna, mayo, 1 stalk celery, sriracha, fage, handful walnuts
Meal #4: 2 scoops vanilla whey, 10 oz skim milk, fage, blackberries
Meal #5: Leftover chicken from a chicken salad, 6 inch chipotle cheesesteak from subway
Wednesday:
Training: Bench max 5 reps x 195, incline bb bench 3x8 @ 115, chest supported row 4 x 10 @ 90, bent over flies 2 x 10 @ 10lb dbs, rotator cuff work, concentration curls with 25 lb db
Food:
Meal #1: 5 eggs, mushrooms, cottage cheese
Meal #2: 3 scoops vanilla whey, 10 oz whole milk, blackberries, fage (split with my gf)
Meal #3: ground beef with homemade tomato sauce and vegetables: spinach, green beans, lima beans, asparagus
Meal #4: 1 serving Isopure Mass
Meal #5: chicken breast with eggplant and yellow squash
Meal #6: 3 eggs, bowl of fage, handful walnuts
Thursday!:
switch to high bar squats, do triples at 80 kg, then some rdl work, then bw step ups, and a lot of foam rolling.
Meal #1: 6 eggs, 1 celery stalk, cottage cheese
Meal #2: 2 scoops vanilla whey, 10 oz whole milk, blueberries, fage
Meal #3: 1 serving Isopure Mass
Meal #4: Homemade pizza, eggplant with ground beef, 2 glasses red wine
Meal #5: Homemade chili with cheese and sour cream
Pre-bed: Cottage cheese with walnuts
Friday:
Training: 60 lb db bench for max reps x 3 sets, hit 22, 15, 13, then skull crushers with a 50 lb bar 3 x 10, weighted pullups with 35 lb plate for 4 x 5 (actually 5, 5, 5, 3) then rotator cuff work
Food:
Meal #1: (split with gf) 3 scoops vanilla whey, 10 oz whole milk, blueberries, fage
Meal #2: 1 can tuna, 1 celery stalk, mayo, fage, sriracha, walnuts
Meal #3: 2 scoops vanilla whey, 8 oz skim milk, blueberries, fage, omega-3 peanut butter
Meal #4: 2/3 serving Isopure Mass
Meal #5: Marinated Chicken breast and sweet potatoes
Meal #6: Breaded chicken with edamame and brussel sprouts
Saturday: Oh Boy!
Spent the whole day at my buddy’s Oly lifting meet. It was long, but it was awesome. Saw some massive weight being tossed around. That being said, I should have packed more food in tupperware… And then we had a party at my house for my roommate.
Meal #1: 3 eggs, 2 celery stalks, 1 tomato, 12 oz skim milk, 2 scoops vanilla whey
Meal #2: Leftover breaded chicken (about 5 oz), edamame and brussel sprouts
Snacking at meet: 1 apple, 1 homemade protein bar (a friend made 'em)
Meal #3: 1 can tuna, mayo, fage, sriracha, walnuts, 1 slice dominoes pizza
Meal #4: Ground beef with egglpant and two eggs
Crap: 1 glass red wine, a lot of keystone light, some tequila shots
Sunday: uhhhhmm?
Meal #1: 6 inch cheesesteak subway sub with veggies
Meal #2: 4 eggs, spinach, cottage cheese
Meal #3: Sauteed pork with kale greens and banana bread, cranberry juice
Meal #4: Homemade guacamole and chips (ravens game), homemade cheesecake…
Meal #5: Orange Low-carb Metabolic Drive
So I do realize that the food intake kinda falls apart on the weekends. With all the partying and everything, I drink one night, then wake up late and hung over the next and it messes things up. Duly noted. In terms of carbs, not sure what I’m really going for there, so I don’t have an issue with snacking. Really just about protein here. I think some time this semester I’ll cut carbs out completely.
Orange Metabolic Drive tastes like flintstones vitamins.
Hey FutureGL,
Where abouts are you in Japan, I’m stuck here for awhile too, if you’re free sometime we should get together and train. PM me or something.
Haha nooooooo!
I’m back in the US actually, got back in december. I was just outside of Tokyo, too bad we missed each other. That would have been really cool.
Where you living?
Monday:
Training: High bar oly squats work up to max set of 3 @ 110 kg, then RDLs for 3x8 @ 80 kg, then hack squat machine 3x8 @ 90 lbs, reverse hypers with a 25 lb plate, 2 x 10
Food:
Meal #1: 4 eggs, spinach, cottage cheese
Meal #2: 1 can tuna, mayo, sriracha, fage, walnuts, romaine lettuce
Meal #3: 1 serving Isopure Mass
Meal #4: Sauteed Pork, broccoli with a garlic sauce
Meal #5: Leftover breaded chicken on romaine lettuce with sesame dressing
Pre-bed: 1 scoop orange cream Metabolic Drive (in water this time, much better)
Tuesday:
Meal #1: Fogo de Chão, brazilian style bbq (all you can eat meat basically)
Meal #2: Xiaonio’s homemade chili over quinoa
Meal #3: 6 inch veggie patty sub from subway
Wednesday:
Training: Bench for max set of 5 @ 205 lbs, incline bench 3x8 @ 125 lbs, Chest supported row 3 x 10 @ 100 lbs, straight bar curls 3 x 8 @ 40 lbs, rotator cuff work and abs
Food:
Meal #1: 2 scoops vanilla whey, 10 oz skim milk, fage, blackberries
Meal #2: 4 eggs, spinach, cottage cheese
Meal #3: 1 can tuna, mayo, sriracha, romaine lettuce, fage, walnuts
Meal #4: 1 serving Isopure Mass
Meal #5: Tacos! (ground beef, tomatoes, romaine lettuce, onions, reduced fat cheese, nacho taco shells)
Meal #6: Sauteed chicken, tofu and zucchini (in mabonasu sauce) on a bed of kale, edamame and broccoli (boiled in chicken broth)
Pre-bed: 2 scoops orange Metabolic Drive in water
Notes: I’m in love with muscle memory. The bench is coming back by tens every week and I couldn’t be happier. I just need to keep an eye on my shoulder health and keep up my rotator cuff work.
Thursday:
Food:
Meal #1: 6 eggs, spinach, cottage cheese
Meal #2: 2 scoops vanilla whey, 10 oz skim milk, blackberries, fage, omega-3 peanut butter
Meal #3: 1 can tuna, mayo, sriracha, romaine lettuce, fage, walnuts
Meal #4: Barilla Pasta plus with 8 oz chicken breast in tomato sauce with green beans
Meal #5: 4 eggs with onions
Pre-bed: 1 scoop orange Metabolic Drive in water
Friday:
Training: 60 lbs dbs max reps x 3 sets for 27, 15, 13, then skullcrushers @ bar plus 40 for 3 x 8, weighted pull ups 4 x 5 @ bw + 35 lbs, db shoulder presses with 40 lb dbs for 4 x 10, straight bar curls @ 50 lbs for 3 x 8, ab and rotator cuff work
Food:
Meal #1: 4 eggs w/ green onions and cottage cheese
Meal #2: 2 scoops vanilla whey, 10 oz skim milk, fage, omega-3 peanut butter
Meal #3: 1 can tuna, mayo, sriracha, romaine lettuce, fage, walnuts
Pre-workout: 1 scoop vanilla whey, 8 oz skim milk
Post-workout: 1 serving Isopure Mass
Meal #4: 8 oz bottom round steak, one can green beans, barilla pasta plus, and two whole eggs
Snack: macintosh apple with chunky peanut butter
Pre-bed: 2 scoops orange Metabolic Drive in water
NOOOOOOOOOOO!
Haha, Atusgi, Kanagawa, 50 minutes to Shinjuku on the Odakyu Express.
Damn I should’ve done more probing on T-Nation.
I was there since June 08 and I’m leaving June this year.
Where did you train? I’m stuck at a Gold’s right now, but I’m always looking for an O-Lifting Facility.
i trained at my host college’s weight room. It was practically free and they had a squat rack, so I couldn’t really ask for much more. I trained BJJ at Gold’s though! Saw some pretty huge guys… figured that’s where Japan hides 'em all.
Saturday:
Meal #1: 4 eggs, 4 turkey sausages, omega-3 bread with flaxsees, some tomato slices
Meal #2: 2 scoops vanilla whey, 10 oz skim milk, fage
Meal #3: 1 can tuna, mayo, sriracha, fage, romaine lettuce, walnuts
Meal #4: chicken, pilaf stuff, peppers and onions
Meal #5: 4 eggs, two sausage
Pre-bed: 2 scoops orange Metabolic Drive in water
Gf had one more party before the semester starts. Too much to drink, didn’t wake up till like 1:30 sunday and was still hungover. Three meals on sunday, semi-clean. But I ain’t loggin them.
But yeah I saw no evidence of Oly-lifting facilities while I was there…
Monday:
Training: High bar squats with heels on a board and ass touching a box for depth (I need flexibility bad) 50% x 5, 60% x 4, 70 % x 4, 80% for 6 x 6, so that last set was 92 kg for 6 x 6, wow that sucked.
Food to come later.
Monday Food:
Meal #1: 6 eggs, zucchini, spinach, cottage cheese
Meal #2: 1 can tuna, mayo, sriracha, fage, romaine lettuce, walnuts
Meal #3: 2 scoops vanilla whey, 8 oz skim milk, 1 banana
Meal #4: 1 serving Isopure Mass
Meal #5: Sauteed chicken with green peppers and onions, fried plantains, kale, mango and tomato salsa (all Gf cooked)
Pre-bed: 2 scoops orange Metabolic Drive in water
So that last post was me… not some guy named EZDORO. hmmmmm…
Tuesday!:
Meal #1: 6 eggs, spinach, cottage cheese
Meal #2: 2 scoops vanilla whey, 8 oz skim milk, 1 banana
Meal #3: 1 can tuna, mayo, sriracha, romaine lettuce
Meal #4: 8 oz chicken breast cooked with tomato sauce, zucchini and onion
Meal #5: 2 bowls homemade chicken noodle soup
Pre-bed: 2 scoops orange Metabolic Drive in water