HT lack of sleep cause of work is no fun at all.I don’t know if you said but are you a RN?If you don’t care to say no big deal.I have family members in the medical field etc and know the crazy shifts they work at times.Pretty draining.
YA, im an rn in a busy regional trauma center emergency department. I specialize in pre hospital advanced life support, and advanced trauma care, and vascular access.
[quote]heavythrower wrote:
YA, im an rn in a busy regional trauma center emergency department. I specialize in pre hospital advanced life support, and advanced trauma care, and vascular access. [/quote]
Hey Heavy happy nurses day my friend.
[quote]Derek542 wrote:
[quote]heavythrower wrote:
YA, im an rn in a busy regional trauma center emergency department. I specialize in pre hospital advanced life support, and advanced trauma care, and vascular access. [/quote]
Hey Heavy happy nurses day my friend.[/quote]
hahaha, right back at you, thanks.
[quote]heavythrower wrote:
[quote]Derek542 wrote:
[quote]heavythrower wrote:
YA, im an rn in a busy regional trauma center emergency department. I specialize in pre hospital advanced life support, and advanced trauma care, and vascular access. [/quote]
Hey Heavy happy nurses day my friend.[/quote]
hahaha, right back at you, thanks. [/quote]
Yea I married a nurse also, so I am going to get my present later.
Brown chicken, brown cow
[quote]Derek542 wrote:
[quote]heavythrower wrote:
[quote]Derek542 wrote:
[quote]heavythrower wrote:
YA, im an rn in a busy regional trauma center emergency department. I specialize in pre hospital advanced life support, and advanced trauma care, and vascular access. [/quote]
Hey Heavy happy nurses day my friend.[/quote]
hahaha, right back at you, thanks. [/quote]
Yea I married a nurse also, so I am going to get my present later.
Brown chicken, brown cow[/quote]
Aye oh
HT, where are you?
Stronghold, just as an aside, did you used to have 2 guys sitting on a bench as your avi? They looked like they were wearing tennis whites…?
im here strong, in the middle of 5 12 hour night shifts in a row. not posting every day.
monday 5/6
day 2c: axle press 1x20x45kg
dead squat bar 5x3 x 200kg
on the last set of DSB, i felt a tear in my left upper groin. goddamnit! initially felt REAL bad, as of today no deformity, no bruising, and i can do full rom against slight mini band resistance.
tuesday 5/7 off
wed 5/8
well, i ran out of strongs workouts, so i decided to start over a 1a, but the groin still felt bad, so i just did the upper body movements.
1a:
swiss bar bench plus 80lbs chain 105kg x3,3,2,2,2
groin was NOT ready to lift, so all i did for low body was the pre-exaust circuit, but with ridiculously light loads.
lat circuit: single arm band lat pulldown with monster mini, superset with dead stop db rows 100lbs. first time i finished the entire 20 minute circuit, not because i got better, but because the reduction of total volume of leg work secondary to the injury meant i did not yak after leg work. lol
after ballooning up to over 220 the weekend, i have settled down to under 215, i will post weights as Z and i agreed this sunday with new pics.
i feel i have “deflated” in my upper body, but my vascularity in my legs as increased, and my abds are really showing right now, i know that does not make sense, but it is what i am seeing.
i have not been following the diet to a t. i still cannot get all 4 meals in. i usually get 2 shakes on one meal in, usually a pre work shake for my first meal(i have been working so much that i have been getting up just minutes before my shift start, and only have time for a shake, then i drink one shake at work, and then another after my workout after work, and if i not too tired, i get one of the meals in around 9-10 am before i go to bed. 
i am doing the best i can.
[quote]heavythrower wrote:
i have not been following the diet to a t. i still cannot get all 4 meals in. i usually get 2 shakes on one meal in, usually a pre work shake for my first meal(i have been working so much that i have been getting up just minutes before my shift start, and only have time for a shake, then i drink one shake at work, and then another after my workout after work, and if i not too tired, i get one of the meals in around 9-10 am before i go to bed. i am doing the best i can. [/quote]
"Meal 1 : 4eggs + 1 cup eggwhites cooked in coconut oil (1tbsp), 3 slices ezekiel bread, 1 tbsp natural peanut butter
Meal 2 : Shake 2 scoops proteins, 2 tbsp extra virgin olive oil, 2 tbsp natural peanut butter (sry :P)
Meal 3 : Shake 2 scoops proteins, 10 almonds, 5 rice cakes
Meal 4 : 8oz lean beef + 1.5cup rice (cooked) "
Not to piss on you but how hard is it to cook hard boiled eggs the night before when you are preparing your meal 4… the 1cup eggwhites you could just drink it and the 3 slices of ezekiel bread can be prepared with the tbsp of peanut butter in 2mins…
The 2nd shake should be taken pre workout, ideally 45mins (didnt write it sry) and the meal 4 should be cooked an eaten directly pwo
I do get that you work a lot but seriously… come on, its really not that hard.
Here is what my schedule looked like while prepping
Wake up 4:20 am
Arrive at gym 4:50 am - 45mins cardio
5:35 am - shower at gym
6am - 2pm : work at gym
2:30pm : eat pre workout meal
3:20pm - 5pm : workout
5:40pm : eat pwo meal
6pm - 7pm : cook meal for the following day
7:15pm - 8pm : cardio 45mins at gym
8:30pm : eat pre bed meal
9pm : sleep
Sure I get it you work 12hours… what about those other 12hours in the day?.. You really cannot take 20minutes out of those 12other hours to cook?.. Get at it. If you want it as much as you say let it show
[quote]heavythrower wrote:
im here strong, in the middle of 5 12 hour night shifts in a row. not posting every day.
monday 5/6
day 2c: axle press 1x20x45kg
dead squat bar 5x3 x 200kg
on the last set of DSB, i felt a tear in my left upper groin. goddamnit! initially felt REAL bad, as of today no deformity, no bruising, and i can do full rom against slight mini band resistance.
tuesday 5/7 off
wed 5/8
well, i ran out of strongs workouts, so i decided to start over a 1a, but the groin still felt bad, so i just did the upper body movements.
1a:
swiss bar bench plus 80lbs chain 105kg x3,3,2,2,2
groin was NOT ready to lift, so all i did for low body was the pre-exaust circuit, but with ridiculously light loads.
lat circuit: single arm band lat pulldown with monster mini, superset with dead stop db rows 100lbs. first time i finished the entire 20 minute circuit, not because i got better, but because the reduction of total volume of leg work secondary to the injury meant i did not yak after leg work. lol
after ballooning up to over 220 the weekend, i have settled down to under 215, i will post weights as Z and i agreed this sunday with new pics.
i feel i have “deflated” in my upper body, but my vascularity in my legs as increased, and my abds are really showing right now, i know that does not make sense, but it is what i am seeing.
i have not been following the diet to a t. i still cannot get all 4 meals in. i usually get 2 shakes on one meal in, usually a pre work shake for my first meal(i have been working so much that i have been getting up just minutes before my shift start, and only have time for a shake, then i drink one shake at work, and then another after my workout after work, and if i not too tired, i get one of the meals in around 9-10 am before i go to bed. i am doing the best i can. [/quote]
You got it bro just keep your head up, keep moving forward and push past all the mental obstacles…
[quote]zraw wrote:
[quote]heavythrower wrote:
Here is what my schedule looked like while prepping
Wake up 4:20 am
Arrive at gym 4:50 am - 45mins cardio
5:35 am - shower at gym
6am - 2pm : work at gym
2:30pm : eat pre workout meal
3:20pm - 5pm : workout
5:40pm : eat pwo meal
6pm - 7pm : cook meal for the following day
7:15pm - 8pm : cardio 45mins at gym
8:30pm : eat pre bed meal
9pm : sleep
[/quote]
Holy shit that is a lot of time spent at the gym working and working out. And a pretty dedicated schedule. Crazy.
Would be a lot harder to do this kinda thing if you didn’t work at the gym.
[quote]zraw wrote:
Here is what my schedule looked like while prepping
Wake up 4:20 am
Arrive at gym 4:50 am - 45mins cardio
5:35 am - shower at gym
6am - 2pm : work at gym
2:30pm : eat pre workout meal
3:20pm - 5pm : workout
5:40pm : eat pwo meal
6pm - 7pm : cook meal for the following day
7:15pm - 8pm : cardio 45mins at gym
8:30pm : eat pre bed meal
9pm : sleep
Sure I get it you work 12hours… what about those other 12hours in the day?.. You really cannot take 20minutes out of those 12other hours to cook?.. Get at it. If you want it as much as you say let it show[/quote]
There’s a pretty big difference between working 8 hours a day and 12 hours a day, especially from an energy level stand point. Plus didn’t Heavy say he’s having trouble sleeping? From experience that can really mess with you. Don’t you think a little slack is okay under the circumstances?
[quote]usmccds423 wrote:
[quote]zraw wrote:
Here is what my schedule looked like while prepping
Wake up 4:20 am
Arrive at gym 4:50 am - 45mins cardio
5:35 am - shower at gym
6am - 2pm : work at gym
2:30pm : eat pre workout meal
3:20pm - 5pm : workout
5:40pm : eat pwo meal
6pm - 7pm : cook meal for the following day
7:15pm - 8pm : cardio 45mins at gym
8:30pm : eat pre bed meal
9pm : sleep
Sure I get it you work 12hours… what about those other 12hours in the day?.. You really cannot take 20minutes out of those 12other hours to cook?.. Get at it. If you want it as much as you say let it show[/quote]
There’s a pretty big difference between working 8 hours a day and 12 hours a day, especially from an energy level stand point. Plus didn’t Heavy say he’s having trouble sleeping? From experience that can really mess with you. Don’t you think a little slack is okay under the circumstances? [/quote]
Well if he aint sleeping he can cook those boiled eggs, sorry.
And if he is sleeping 8hours he still has a 4hours available… and weekends. I’m not asking him to do any extra work…? But coming and saying that he doesnt have time to cook his meal 1 is bs, sry
[quote]Marzouk wrote:
[quote]zraw wrote:
[quote]heavythrower wrote:
Here is what my schedule looked like while prepping
Wake up 4:20 am
Arrive at gym 4:50 am - 45mins cardio
5:35 am - shower at gym
6am - 2pm : work at gym
2:30pm : eat pre workout meal
3:20pm - 5pm : workout
5:40pm : eat pwo meal
6pm - 7pm : cook meal for the following day
7:15pm - 8pm : cardio 45mins at gym
8:30pm : eat pre bed meal
9pm : sleep
[/quote]
Holy shit that is a lot of time spent at the gym working and working out. And a pretty dedicated schedule. Crazy.
Would be a lot harder to do this kinda thing if you didn’t work at the gym. [/quote]
You think?
Cardio 1 was at the gym I work at, which is 25mins away from my house
Workout is at another gym.
Cardio 2 is at the same gym I had my workout at
So really the only benefit I had working at a gym was that I could do my morning cardio then take my shower then work. Someone could just as well go do their morning cardio outside, take their shower, and go work
I’ll be blunt and really just go ahead and say what I think the real problem is
The dedication to training seems to be great
The dedication to diet clearly isnt
The diet will have the greatest impact on body composition change
to be successful on any type of diet you need to go in with the attitude that you’d rather die than miss a meal.
[quote]zraw wrote:
[quote]heavythrower wrote:
i have not been following the diet to a t. i still cannot get all 4 meals in. i usually get 2 shakes on one meal in, usually a pre work shake for my first meal(i have been working so much that i have been getting up just minutes before my shift start, and only have time for a shake, then i drink one shake at work, and then another after my workout after work, and if i not too tired, i get one of the meals in around 9-10 am before i go to bed. i am doing the best i can. [/quote]
Sure I get it you work 12hours… what about those other 12hours in the day?.. You really cannot take 20minutes out of those 12other hours to cook?.. Get at it. If you want it as much as you say let it show[/quote]
HT can defend his self, but as a guy who worked as a nurse in ER this “12 hour” day is more like a 14 hour day. You show up 30 min prior to shift and normally stay over at least 30 minutes. Plus I doubt he works right next door to his house. So you add in the 30 min to and from driving its a long day
Not saying its not a long day
Saying you dont have time to cook 4 hard boiled eggs and 3 toasts the night before is a joke though… Its not like its something time consuming
- hard boiled eggs stay good for a whole.week so he could just cook a batch… Or cook.his breakfast while.cooking.diner…
[quote]Dr. Pangloss wrote:
Stronghold, just as an aside, did you used to have 2 guys sitting on a bench as your avi? They looked like they were wearing tennis whites…?[/quote]
It was a screengrab from the movie Step Brothers.
HT, my intent was for you to repeat the workouts and add weight to the main movements in each rep range as the training block progressed. I thought I specified that in my earlier post, if I didn’t then my bad.
I see Z’s point about the food. I have a fairly busy schedule (project management on a major construction project), 10-12 hours on rotating days with a long commute and I did 14 hour days as a trainer on my feet, in class, or driving between work and school. It can definitely be done. Remember that Erik Fankhouser is a professional bodybuilder and a nurse.
I work in a shitty construction trailer most of the time out in the field, don’t forget that you can microwave eggs and they turn out pretty well with minimal stink. Break them into a gladware the night before and throw them in the fridge, throw it in the micorwave for a few minutes and let it go while you’re showering/getting dressed. Then eat it in the car on the way to work. A lot of this is reprogramming your routine to be efficient at eating well. I’ve packed my food the night before for about 3 years now and it’s made a world of difference in allowing me to control my portions and stick to plan.
Remember, eating what you wanted and when you wanted is what got you fat to begin with. Keep doing what you’ve always done and you’ll keep getting what you’ve always got. Stop doing fat guy stuff and start doing lean guy stuff and you’ll get the results you desire to the extent that you desire them enough to do the lean guy stuff in the first place. You have lean guys here laying out for you exactly what that lean guy stuff is, so it’s up to you now to get it done.