8/22/2011
Morning Cardio: 45 minutes incline walking
Afternoon Cardio: 45 minutes incline walking
[quote]theBird wrote:
Nice work bro.
I was wondering what your diet is like? Can you provide me with details of what you would eat in a typical day?
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Thanks man, right now I’m cycling carbs based on rest / training days. A typical day looks like this:
Rest Day
Lunch: 1/2 Chicken (with skin), Vegetables (buttered)
Dinner: 14 Oz New York Strip, Vegetables (cooked in olive oil), 5g Fish Oil, Multivitamin
1800-1900cals, 200g protein, 100g fat, 35g carbs
Training Day
Lunch: Footlong Subway Sandwich
Post-Workout: Protein Shake (Whey + Creatine), Huge Bowl of Cap’n Crunch with Skim Milk
Dinner: 1 lb Marinated Chicken Breast, 250g Potato Wedges, 5g Fish Oil, Multivitamin
2700-2800cals, 200+g protein, 35g fat, 350+g carbs
On rest days I usually go to Boston Market and get the 1/2 chicken lunch special with vegetables. On training days I’ll go to Subway and get a footlong roast beef sub with double meat, no cheese or sauce. I cook dinner at home, but I hate packing lunch when I go to the office to work, I need to get out of the office for a break so I go out for lunches.
8/23/2011
Squats: 330 x 5, 330 x 5, 330 x 3
Overhead Press: 165 x 5, 165 x 4, 165 x 3
Weighted Chins: 55 x 7, 25 x 8, bodyweight x 9
8/24/2011
Morning Cardio: 45 minutes incline walking
Afternoon Cardio: 45 minutes incline walking
8/25/2011
Morning Cardio: 45 minutes incline walking
Afternoon Cardio: 45 minutes incline walking
8/26/2011
Deadlift: 365 x 5, 315 x 5
Bench Press: 250 3 x 5
Weighted Chins: +65 x 4, +25 x 7, bodyweight x 10
8/30/2011
Squat: 330 x 5, 330 x 1, 275 x 10
Overhead Press: 165 x 5, 165 x 4, 135 x 8
Weighted Chins: 65 x 4, 25 x 8, bodyweight x 8
All in all it was a shitty workout. Lost some strength on the squat from last week. I just felt like I couldn’t muster up any power.
So are you following a particular program?
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8/31/2011
Morning Cardio: 45 minutes incline walking
[quote]theBird wrote:
So are you following a particular program?
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Not at the moment. I had been doing Texas Method for about 2 months before starting my cut, and I stopped doing TM when I began my cut because I thought it may be a bit too intense on a reduced calorie diet. However, I am considering doing a 10% weight reduction (reset) and getting back on TM because my workouts haven’t been going too great. I’m also considering doing RPT.
9/1/2011
Deadlift: 370 x 5
Bench Press: 255 x 5, 255 x 4, 255 x 2
Pull-ups: Bodyweight x 10, 10, 9
9/2/2011
Morning Cardio: 45 minutes inline walking
Been bad about updating this the past couple of days.
9/6/2011
Squat: 315 x 5, 315 x 5, 315 x 5, 315 x 3, 315 x 0 (failed hard on last set)
Bench Press: 240 x 5, 240 x 5, 240 x 5, 240 x 4, 240 x 3
Deadlift: 405 x 1
I decided to jump back on the Texas Method although I made the mistake of setting my numbers to high on bench and squat. Instead of the 1 x 5 on deadlift, I wanted to do a max attempt because I have never done one before. 405 went up real easy.
Did a recovery day on Thursday
9/8/2010
Squats: 235 2 x 5
Press: 150 3 x 5
Back Extensions: 5 x 10
Weighted Chins: 65 x 4, 45 x 5, bodyweight x 10
9/9/2010
Cardio: 45 minutes incline walking
9/10/2011
Squat: 335 x 4
Bench: 280 x 1
Power Clean: 165 5 x 3
Good work buddy.
I was wondering how much time do you spend at the gym on a typical day?
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Well, I work out with my girlfriend, so it takes probably 1 - 1.5 hours. If it were just me I’d probably be in an out in 30-45 minutes. But we have to keep changing the weights on the squat rack, etc.
9/14/2011
Squat: 305 5 x 5
Bench: 240 5 x 5
Deadlift: 375 1 x 2
I was so beat by the time I got to deadlift that I had a horrible lift, I was expecting 1 x 5 easy. Oh well.
Pic of GF or GTFO
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