Laroyal's Return to Powerlifting

Training Training Logs
121

[quote]Trenchant wrote:
Oh, my knees hurt just looking at that video. When I was thinking explosive, it didn’t even occur to me that you’d be leaving the “ground.”

Thanks for the advice, bud.

I forgot to mention…you’ve convinced me to try buffalo and the jamaican jerk chicken. I’ve had bison, but the buffalo would be a nice change of pace.[/quote]

Haha, the plyoswing can be challenging:-) I think you will like both the Buffalo and the JJC, they are 2 of my favorites:-)

Well, speaking of Buffalo, I started the day off with some:-)

Usually, I eat a different meat each breakfast but, I will be travelling to Scottsdale this Thursday through Monday so…I am just using up what I have in the fridge.

7:00 5 Scoops Immune Supreme, 8 Amino Acid Supreme

8:45 8oz Buffalo, handful mixed nuts

11:15 8oz Venison, large salad

1:45 8oz Buffalo large salad (mac oil and vinnegar dressing)

4:00 8oz Venison, asparagus with butter

6:00 8oz Chicken (yes…jamican jerk) broccoli in lemon juice, coconut oil and sea salt

8:00 8oz Venison large salad olive oil viangerette dressing

122

Great Thread LaRoyal!

I found this on the Whole Foods Website for the Jamican Jerk Chicken:

Ingredients

6 green onions, white and green parts, chopped
1 onion, chopped
1 jalapeño pepper, seeded and chopped
3/4 cup soy sauce
1/2 cup white vinegar
1/4 cup canola oil
2 tablespoons brown sugar
1 tablespoon dried thyme
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
1/2 teaspoon ground allspice
8 boneless, skinless chicken breast halves

Method

For the marinade, combine green onions, onion, jalapeño, soy sauce, vinegar, oil, brown sugar, thyme, cloves, nutmeg and allspice in a food processor or blender. Process until smooth. Place the chicken in a large bowl, coat with the marinade, and marinate in the refrigerator for 4 to 6 hours.

Preheat the grill to high heat. Place the chicken on the grill and grill 4 to 6 minutes per side or until chicken is cooked through. Discard remaining marinade. Serve hot.

Nutrition

Per serving (about 5oz/138g-wt.): 220 calories (60 from fat), 7g total fat, 1g saturated fat, 75mg cholesterol, 1060mg sodium, 12g total carbohydrate (1g dietary fiber, 4g sugar), 28g protein

I’m not sure if it’s the exact same, but it’s a start.

Sorry for the minor hijack,

Rob

123

[quote]vballrod21 wrote:
Great Thread LaRoyal!

I found this on the Whole Foods Website for the Jamican Jerk Chicken:

Ingredients

6 green onions, white and green parts, chopped
1 onion, chopped
1 jalapeño pepper, seeded and chopped
3/4 cup soy sauce
1/2 cup white vinegar
1/4 cup canola oil
2 tablespoons brown sugar
1 tablespoon dried thyme
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
1/2 teaspoon ground allspice
8 boneless, skinless chicken breast halves

Method

For the marinade, combine green onions, onion, jalapeño, soy sauce, vinegar, oil, brown sugar, thyme, cloves, nutmeg and allspice in a food processor or blender. Process until smooth. Place the chicken in a large bowl, coat with the marinade, and marinate in the refrigerator for 4 to 6 hours.

Preheat the grill to high heat. Place the chicken on the grill and grill 4 to 6 minutes per side or until chicken is cooked through. Discard remaining marinade. Serve hot.

Nutrition

Per serving (about 5oz/138g-wt.): 220 calories (60 from fat), 7g total fat, 1g saturated fat, 75mg cholesterol, 1060mg sodium, 12g total carbohydrate (1g dietary fiber, 4g sugar), 28g protein

I’m not sure if it’s the exact same, but it’s a start.

Sorry for the minor hijack,

Rob

[/quote]

NICE WORK!!! I was totally slacking on getting that recepie:-) Wow I did not realize there was that much sugar and soy in there?!?! I will (eventually) check with my friend and make sure that is the one they use because he said there was just a pre-made marinade and rub they used (then again they probably keep a gallon of the stuff around the way I go through it:-))

124

[quote]laroyal wrote:
vballrod21 wrote:
Great Thread LaRoyal!

I found this on the Whole Foods Website for the Jamican Jerk Chicken:

Ingredients

6 green onions, white and green parts, chopped
1 onion, chopped
1 jalapeño pepper, seeded and chopped
3/4 cup soy sauce
1/2 cup white vinegar
1/4 cup canola oil
2 tablespoons brown sugar
1 tablespoon dried thyme
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
1/2 teaspoon ground allspice
8 boneless, skinless chicken breast halves

Method

For the marinade, combine green onions, onion, jalapeño, soy sauce, vinegar, oil, brown sugar, thyme, cloves, nutmeg and allspice in a food processor or blender. Process until smooth. Place the chicken in a large bowl, coat with the marinade, and marinate in the refrigerator for 4 to 6 hours.

Preheat the grill to high heat. Place the chicken on the grill and grill 4 to 6 minutes per side or until chicken is cooked through. Discard remaining marinade. Serve hot.

Nutrition

Per serving (about 5oz/138g-wt.): 220 calories (60 from fat), 7g total fat, 1g saturated fat, 75mg cholesterol, 1060mg sodium, 12g total carbohydrate (1g dietary fiber, 4g sugar), 28g protein

I’m not sure if it’s the exact same, but it’s a start.

Sorry for the minor hijack,

Rob

NICE WORK!!! I was totally slacking on getting that recepie:-) Wow I did not realize there was that much sugar and soy in there?!?! I will (eventually) check with my friend and make sure that is the one they use because he said there was just a pre-made marinade and rub they used (then again they probably keep a gallon of the stuff around the way I go through it:-))
[/quote]

I asked at Whole Foods yesterday and was told that they do use a premixed marinade and the rub. I found the rub but they were out of the marinade :frowning:

125

Goooooooodmorning!!

Well, tomorow through Sunday I will be in Arizona at the Bosignature Level 2 Seminar so I don’t know how good I am going to be about updating but as for today…

Business as usual:

Woke up at 6:45 21 greams get lean protein 4 scoops immune supreme

7:30 Beef Capacha lemon, olive oil, sea salt ixed nuts

8:30 50G BCAA’s (Max effort chest day)

10:00 Post workout shake

12:40 8oz Venison 1/2 bag asparagus coconut oil, sea salt, lime

3:00 8oz Venison 1/2 bag broccoli 2T Butter (organic from grass fed cows…of course:-)

4:30 BCAA’s (workout 2 back/rotator work)

5:30 Post workout shake

7:30 8oz Venison Large Salad

9:30 10oz Chicken celery, cucumber, tomato

11:30 21grams get lean protein

Supplement notes:

I will be switching to Dr. Serrano’s Alpha Omega (it contains GLA and as you get leaner this becomes important…If you are 6-8% I would recommend 2 grams)

I have been pleased with Amino Acid Supreme by Poliquin (I have added 8 pre-during and post workout).

Feeling great! I will try to keep you guys updated this weekend but if I do not have an entry hope y’all have a great weekend!!

126

Have a good time at the Biosig. Geez, that’s probably fun stuff to learn…not like Thermals and Fluids Engineering. Just had a test in that and it was no fun - no fun at all.

127

Update on today’s workout!

Worked up to 365 for a single in new shirt, the shirt was loose but felt ok and I think I am going to use it for my first meet. I could have kept going up but really I just wanted to feel the shirt

225x6 235x6 245x6 255x6 135x23

1 arm cable pulley rows supersetted with elbows out tricep pressdowns 4x12

lying tricep rollbacks with dumbells
1x20 1x12

I will go back in tonight for some back, tris, bis, rotator work

128

Well, I had a great time at the seminar. Phoenix is a great city and Charles NEVER dissapoints! I am excite dabout all the new tricks I picked up for helping my clients and myself reach our goals…even faster! The take home message of the weekend was the importance of proper digestion and a strong immune system.

Without these 2 things all else is just spinning your wheels! I did get my workouts in and training is right on track! I will begin with regular journal entries tomorow but for now I am off to the hockey game (go Jackets!!)

129

Awesome. I was about to bump this log to call you out!

Have fun at the hockey game.

130

Great to hear from you again!

131

Well well, looks who’s back…

132

Goodmorning and great to be back! I have a ton of catching up to do on here so with no further adu…

New Supplement protocol:

Wake up:
1 Procosanoid
1 Fast Brain
4 scoops Immune Supreme

With meals:
1 HCL 3.0 & 3 Digest Force, 3 Alpha Omega (dr Serrano’s Fish Oil, 3grams Glycine under the tounge

Carn Enhanced 4tsp/ day
Perfect E 1 b.i.d.
D Synergy 1/day
Uber Zinc 1 t.i.d.
Uber Mag 2 B.i.d. (with last 2 meals)
Fenuplex 2 t.i.d.
insulinomics 2 t.i.d.
Multi-Intense (iron free) 2 t.i.d.

mid day:
1 fast brain

An interesting thing I learned about post workout nutrition is that most of the anabolism comes from boosting immunity, not the speed at which whey isolate is absorbed. In fact Charles noted that a healthy immune system is truly the cornerstone of progress. Whey isolate has a higher percentage of immune boosting fractions than other types of protein so this is why it makes an ideal choice.

Here is the rundown of my workout nutrition and the explination:

30 minutes before:
1200 mg Alpha GPC (this boosts GH-IGF and signifigantly raises dopamine (that should be the goal of your pre workout nutrition)
8 grams EAA’s

During workout:
50grams BCAA’s (30 for afternoon session if I am training twice on the same day)

Post workout:
60 Grams Whey Isolate
4 scoops Immune Supreme
3 Grams Taurine
20 grams Glycine
20grams Glutamine

(* note these amounts are cut in half for my afternoon session if I go twice)

Before bed:
3 scoops immune supreme

We also discusse the importance of maintaining low acid load on the kidneys, drink that H2o with lime in it (not to beat a dead horse, but it makes a difference).

A few other things…

DO NOT USE GLADE PLUG INS!!! For a more detailed explination read Mark Schauss’ book Achieving Victory Over a Toxic World.

First and foremost a healthy gut should always be your priority! It is the 2nd brain! If your gut health is messed up all your best efforts are lost.

Step one for a healthy gut is Eliminate all allergic foods! Yes an elimination diet can work wonders, you may be able to re-introduce foods at a later point but it is important to get the bad stuff out!

Tomorow is Max Effort Squat Day so I will have some training information posted. Workouts are going well. I trained 2x in Phoenix but missed Monday because of a crazy flight schedule (left Phoenix at 11:59PM got into Chicago at 4AM Departed at 8 and arrived in Columbus at 10:25).

On another great side note…I found out that the whole foods where I am at will actually grill up my food for me in the morning at no additional charge so I am going to start going there every day and getting it fresh (and prepared). It takes them about 10 minutes, just long enough for me to hit the salad bar and grab a cup of coffee (Starbucks move over…Whole Foods is where it is at).

Meals For Today:

Breakfast: 8oz lemon peppper chicken, 1 handful mixed nuts

Meal 2: 8oz Lean Ground beef 1/2 bag asparagus 1 T coconut oil

Meal 3: 8oz Turkey 1/2 Bag artichoke hearts 1T butter

Meal 4: 8oz Buffalo 1/2 bag green beans EVOO

Meal 5: 8oz Chicken large salad EVOO

Meal 6: 8oz Lean ground beef green beans Butter

Meal 7: 1 scoop whey protein, 1 scoop primal greens, 1 scoop primal fiber

Until tomorow…

133

I will admit one thing, laroyal. There are plenty of folks who train hard and show dedication, but the ones who do so AND acknowledge that you can give a damn about nutrition while still feasting like a king, those are the ones I’d want to be around (and dine with). None of this ‘food is simply fuel’ silliness.

Man should eat well if only to die happy.

134

Awsome Laroyal.

For boosting inmunity, Glutamine play a important role in the equation, replenishing glycogen stores as well.

Glycine, can give support to glycogen but it has a important effect in SNC.

If someone not tolerate glutamine (in my case, I retain too much water, and I’m bloated),Can we depend only on glycine and Isolate for keto diet in a mass gain phase?

thanks

135

[quote]michell wrote:
Awsome Laroyal.

For boosting inmunity, Glutamine play a important role in the equation, replenishing glycogen stores as well.

Glycine, can give support to glycogen but it has a important effect in SNC.

If someone not tolerate glutamine (in my case, I retain too much water, and I’m bloated),Can we depend only on glycine and Isolate for keto diet in a mass gain phase?

thanks

[/quote]

The rule I use with glutamine and glycine is 1:1 to start if I were to take out 5 grams of glutamine I would add in 5 grams of glycine or vice versa. I would not go over 20 grams of glycine at 1 sitting. If you have trouble with glutamine bloating you you might also consider the nano particle glutamine from ASN but, thee may also be a gut health issue going on that needs to be addressed. At your current level of leanness you may also do ok with post workout carbs. Good luck my friend.

136

[quote]PonceDeLeon wrote:
I will admit one thing, laroyal. There are plenty of folks who train hard and show dedication, but the ones who do so AND acknowledge that you can give a damn about nutrition while still feasting like a king, those are the ones I’d want to be around (and dine with). None of this ‘food is simply fuel’ silliness.

Man should eat well if only to die happy.[/quote]

Agreed, not only from a health perspective is it important to get a good variety of food but, it keeps things interesting. When people always eat the same foods they can build up allergies and that is often a part of why they cheat, if they have a variety of great tasting food to look forward to what is the point in sabatoging their efforts.

137

I’m a little bummed out, I went to my local Whole Foods last weekend and they didn’t have any of those items you are getting at your Whole Foods.

I noticed you are using 3gm of Taurine post workout. In the past, I’ve always taken smaller amounts of Taurine throughout the day. Do you feel that it’s better to take it all post workout, or do you take additional Taurine in addition to your post workout dose?

Is this something you added recently and how do you feel it’s helped?

138

[quote]cheeta wrote:
Your log is with out a doubt my favorite thing to read on T-Nation! I love how you write EVERYTHING down even the ingredients in your food, it gives some good ideas for us regular folks. Keep it up! Just wanted to say HI :slight_smile: [/quote]

I am very flattered! I really enjoy your training log and it is an honor to have a great lifter like yourself looking in on my progress. Always great to hear from you!

139

Hey Laroyal! Glad to see your log is running again! Just wanted to make sure that it really was Whey Isolate that had immune-boosting properties and not Whey Concentrate, because I’m pretty sure I had read (somewhere) that Poliquin recommended Whey Concentrate for this very reason.
Thanksm, rikz

140

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Good to see you’re back Anthony. I have decided to take the PICP 1 & Biosignature 1 in NY in May 09 and hopefully continue in your footsteps. This is all fascinating to me.

All this Biosig talk of foods and supplements had me questioning how much you spend on these a day? I know some people had questions on Poliquin’s pricing so I emailed Beverly@CharlesPoliquin.com to get a price list of all the current supplements.

Also, do Biosig practitioners get a discount? Here is the list she sent for anyone interested. Sorry for the brief tangent.

Rob

EDIT: If you can’t read the image PM me and I’ll send it your way.