Food for 24 April 2009
4:00 AM
1 scoop muscle milk
6:30 AM
1 scoop muscle milk
9:30 AM
6 scrambled eggs
1:00 PM
10 oz beef
6 oz cheese
Took a nice nap
7:00 PM
7 oz pork ribs
10 shrimp
11:00 PM
2 scoops muscle milk
Totals
Calories: 2794
Fat: 156.8
Carbs: 44.0
Protein: 287.9
25 April 2009
This was my carb day. I did not keep very good track of what I ate other than my breakfast consisting of quinoa and whole grain bread.
It also marked my first rugby match in quite some time. I didn’t lose my wind a single time during the match which was a surprise, although I did wake up with an extremely sore neck from all the scrummaging (I hook). And that is the reason that I missed my gym session today. Unlucky! Ah well.
Looks as though you will get some “cardio” in during rugby, that is good.
You might think about walking a lot to burn calories without taxing your CNS. That would probably be beneficial to your goals. My goal is weight gain and I walk a lot so that I don’t put on fat and I just feel a lot better when I walk a lot.
Yeah I will definitely be getting some cardio in playing rugby. I think of work as a low-intensity cardio session. I load trucks at UPS in the morning and I am constantly walking in and out of cars for about four hours.
[quote]VikeSpike wrote:
Yeah I will definitely be getting some cardio in playing rugby. I think of work as a low-intensity cardio session. I load trucks at UPS in the morning and I am constantly walking in and out of cars for about four hours.[/quote]
That certainly sounds like enough low-intensity cardio and although their is this HIIT craze, I believe it is tough to train legs, recover and keep HIIT up. I’m not a fan. I do a short 10 minute warm up on training days and then try to get several walks in during non training days. I think low intensity movement will help with healthy joints.
Did you get your diet plan from the AD? From Thibs?
I have a lot of input and this is from reading Dr. Pasquale’s work and Thib’s work along with some pieces from other experts.
Dr. Pasquale believes that the bodies furnace is turned on by the carb up and that is one reason to have a carb up every 6-7 days.
Poliquin has said something about every 3 to 4 day with a targeted carbs approach around training.
Thibs seems likes cycling with a targeted carbs approach and has recently said that peri workout nutrition is the most important thing that can be done for your training.
I myself have tried all of them. I loved the AD, but I did lose strength and after loosing the fat I wanted to lose I didn’t gain muscle easily.
I was very skeptical of the peri workout nutrition, but I have found it makes a big difference. I now have a protein bar with 20grams whey and 20 grams carbs in it about 30 minutes prior to training and I have 3 scoops of Surge after. I think it works well for putting muscle on and for recovery. I get more vascular during training and I have more energy. I have also not put on any bad weight doing this.
I’m a huge fan of low carb diets, I do think that a lot of carbs can be ingested peri workout and will give better results.
You might think of experimenting with it to see what you think. If you can train harder you will lose faster. I just bought some Surge Workout Fuel to see if the hype is true for me. I have to admit, most supplements don’t work for me including creatine. Protein has always worked! 
Yeah I was thinking of changing the carb ups to once a week rather than once ever two weeks. I have lost a bit of strength in my chest so I think having a carb up day more frequently, especially considering the extra rigours I am putting my body through these days.
Here is food from yesterday (27 April 2009)
3:30 AM
2 scoops muscle milk
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
11:30 AM
2 cups romaine
6 oz beef
3:45 PM
2 oz roast beef
3 oz cheese
1 oz ground turkey
6:15 PM
10 oz beef
.5 cup green beans
Totals
Calories: 2319
Fat: 118.4
Carbs: 40.0
Protein: 254.7
[quote]VikeSpike wrote:
Yeah I was thinking of changing the carb ups to once a week rather than once ever two weeks. I have lost a bit of strength in my chest so I think having a carb up day more frequently, especially considering the extra rigours I am putting my body through these days.
Here is food from yesterday (27 April 2009)
3:30 AM
2 scoops muscle milk
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
11:30 AM
2 cups romaine
6 oz beef
3:45 PM
2 oz roast beef
3 oz cheese
1 oz ground turkey
6:15 PM
10 oz beef
.5 cup green beans
Totals
Calories: 2319
Fat: 118.4
Carbs: 40.0
Protein: 254.7[/quote]
I like that you got so much more protein…
You are doing a really solid job, it is hard to give you advice, you’re doing pretty well, I just think a few diet tweeks here and there and you are going to be kicking ass!
I’m looking forward to continuing to follow your progress and to see your results in numbers and pictures.
Please feel free to converse with me anytime!
Food for today.
4:00 AM
2 scoops muscle milk
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
12:00 PM
2 cups spinach
2 oz turkey
2:45 PM
1 cup broccoli
2 oz tuna
6:00 PM
8 oz beef
3 oz cheese
8:30 PM
2 scoops muscle milk
Totals
Calories: 2241
Fat: 125.0
Carbs: 49.0
Protein: 218.3
Looking way stronger man.
Okay so I have been pretty lazy about posting stuff the past couple of weeks. So now it is time to start being accountable again. After this post I will post my two previous workouts.
Also, I took measurements this morning.
[In inches]
Left Calf: 17
Right Calf: 17.25
Left Thigh: 29
Right Thigh: 29.25
Hips: 47
Belly Button Line:44
Nipple Line: 44
Upper Chest: 46.125
Left Arm: 16.5
Right Arm: 16.5
Neck: 17
27 April 2009
Chest
Incline BB
135 x 10
155 x 10
185 x 5
185 x 5
185 x 5
DB Flies
40 x 10
40 x 10
40 x 10
DB bench
85 x 6
85 x 6
85 x 5
Dips
BW x 10
BW x 9
BW x 7
29 April 2009
Back
Weight-assisted wide grip pull ups
-45 x 8
-45 x 7
-45 x 5
I did those pretty slow and controlled.
Wide grip pulldowns 120
120 x 8
120 x 8
120 x 6
DB rows
90 x 6LR
90 x 6LR
90 x 6LR
Close grip pulldown
100 x 10
120 x 10
120 x 10
Did them sloooooow.
Roman chair back extensions
BW x 10
BW x 10
BW x 10
1 May 2009
Delts
Shitty session, one hourof sleep. Not into it at all
Hang cleans+press
90 x 10
115 x 5
Gave up because of shitty form. Need to work on that.
BB Military
115 x 10
115 x 8
115 x 7
Lying side laterals
20 x 6L, 6R
20 x 5L, 5R
20 x 5L, 5R
Incline db front raises
20 x 10
20 x 9
20 x 7
Done. Told you, I wasn’t into it. Just felt blah.
4 May 2009
Chest
Finally a decent session!
Incline BB bench
135 x 10
155 x 5
185 x 5
185 x 5
205 x 3
DB Bench
90 x 5
90 x 5
90 x 3
DB flat bench flies
40 x 8
40 x 8
40 x 7
These were a struggle after DB presses.
Dips
BW x 10
BW x 8
BW x 5
Booya. Gooooooooood shit in there. 30 seconds of rest between sets is killer. I love it.
Food for today.
3:30 AM
2 scoops muscle milk
6:30 AM
2 hard boiled eggs
9:00 AM
6 scrambled eggs
12:00 PM
2 cups romaine
2 cups spinach
6 oz chicken
3:00 PM
1.8 oz cheese
1 oz beef
6:00 PM
10 oz pork
1 cup green beans
9:00 PM
2 scoops muscle milk
Totals
Calories: 2418
Fat: 118.7
Carbs: 44.9
Protein: 272.4
Food for 5 May 2009
4:00 AM
2 scoops muscle milk
7:00 AM
2 hard boiled eggs
10:00 AM
6 scrambled eggs
1:00 PM
12 oz chicken
2 cups broccoli
4:30 PM
1 oz roasted almonds
8:30 PM
2 scoops muscle milk
Totals
Calories: 2002
Fat: 94.6
Carbs: 41.5
Protein: 228.7
Don’t worry. I didn’t fall off the face of the Earth. Last week was just pretty crazy. Too much time studying instead of training. Nor really, as it was a pretty important set of finals I took. But this is the week to get back into it and back on track. It’s time to hit it hard. On the plus side, I had a rugby tournament this weekend. We ended up losing in the championship. I was illegally spear-tackled so that was sweet, too. Not. Fortunately I just have bumps and bruises.
So here is my food for the day!
3:30 AM
2 hard boiled eggs
6:30 AM
2 hard boiled eggs
9:30 AM
1 oz almonds
12:00 PM
2 oz cheese
4 oz beef
3:00 PM
1 oz almonds
6:00 PM
1 cup green beans
.5 cups broccoli
2 slices meat loaf
9:00 PM
2 scoops muscle milk
Totals
Calories: 2045
Fat: 130.3
Carbs: 43.2
Protein: 160.5 <-What?! WAY too low.
Food from 12 May 2009
4:00 AM
2 scoops muscle milk
6:45 AM
2 hard boiled eggs
10:00 AM
2 oz almonds
1:00 PM
10 oz beef
4:15 PM
six scrambled eggs
2 slices cheese
8:30 two scoops muscle milk
Totals
Calories: 2265
Fat: 128.5
Carbs: 48.2
Protein: 223.9 Much better.
I was tired all of last week. So you can just forget about the last two weeks of my training. It’s been shit. So today starts the rebirth of my training. I am going to eat BETTER, train HARDER, and take the time to get the cardio I need in. You are going to SEE and READ the improvements I am going to make, first goal being body composition and second in strength. Get ready. It is going to be amazing.
I am going to a three-day split.
Abs daily.
17 May 2009
DB Bench
75 x 10
75 x 10
75 x 10
Went nice and deep with each rep.
Incline Bench
155 x 10
155 x 10
155 x 10
Flat bench flies
35 x 10
40 x 10
40 x 10
BB front raise
45 x 10
55 x 10
55 x 10
Timed plate front raises (no rest between sets)
45 x 14 seconds
35 x 16 seconds
25 x 21 seconds
Standing tricep db press (no rest between sets)
50 x 10
60 x 10
70 x 10
Tricep extensions (30 seconds rest between sets)
90 x 10
90 x 10
90 x 10
Neck extensions (left, right, front, back)
30 x 10
30 x 10
30 x 10
Today for abs I did 5 sets x 25 reps of a standard crunch with a 12 pound medicine ball.