I go away for a couple days and I miss the whole eating debate. For starters Todd is 100% on the money. DO everythign he says. I’ll also say this emphatically. CARB CONTROL IS THE KEY TO FAT LOSS. Not calories. Not cardio. Forget the f##king hamster wheel.
If you’re going to do this right, you should only eat non-veggie carbs post workout. That means:
your sugar/protein shake(s) right before/during/after lifting
The solid food meal 1h after lifting
MAYBE the next meal after that, if it’s <4h after lifting
So ideally you’d cut out sugar and starch outside those feeding opportunities. THAT BEING SAID… there’s a bunch of evidence out there that says the difference between 90% dietary compliance and 100% dietary compliance is unmeasurable. So that means every tenth meal you can forget the rules.
I’ll say again, a guy with your muscle masss doesn’t need to be super lean to look jacked. You’re already looking dangerous, drop a few pounds and it will be SICK!
[quote]MattyXL wrote:
FWIW Dday I think my wife got food poisioning yesterday for engulfing a dozen munchkins![/quote]
That’s impossible, all munchkins are incredibly good for you (including this munchkin)
Oh and I got my donuts today lol
Had one chocolate donut with frosting and “confetti”
Cereally, just call it sprinkles. Damn 2011. I miss the good ol’ days when you asked for a donut with sprinkles and you got a friggin donut with sprinkles.
but…No Protein Shakes during the day only pre and post?
My main afternoon meal was 12oz of chicken and a boatload of steamed veggies (broccoli, string beans and carrots mostly) is this a no no?
bro…that 10th meal is gonna be E P I C![/quote]
Protein shakes, without sugar, are fine anytime. But most commercial protein that isn’t whey isolate tends to be 50% carbs. Low-carb protein shakes are great filler when you’re on the run. There tons of low-carb shake recipes out there that pack a wallop of calories without sugar. For example: whey, natty peanut butter, and sugar-free pudding mix.
Your chicken/veggie meal is ideal. Veggie carbs are fine anytime. Why? Because they have a s##t-ton of nutrients, vitamins, minerals, fibre, and anti-oxidants per unit carbohydrate. It’s almost impossible to provoke an insulin response from just veggies. The exceptions are starchy veggies: potatoes, yams, peas.
That tenth meal is not intended to be a 10,000 calorie donut buffet. It should represent 10% of your caloric intake.
Nikki - Shes gonna kill me for saying this but she has been shitting her brains out, and has not ate since the munchkin debacle…be afraid…be very afraid! WFT? Confetti is bullshit that gets thrown all over the place at a dumb parade, not on a donut! Oh and if they can make a prototype nikki munchkin and sell it at dunkin donuts I would be really really really fat with a horrible case of diabetes!
Kent - Bro, ha, you already know me, I was gonna take that 10th meal and run for the hills…Im a fucking idiot when it comes to eating clean, I really appreciate all the help man.
You starting to get the whole diet sorted out? I agree, don’t try to drop cals too quickly, or else you’ll have to pretty much starve yourself once the weight (fat) loss stalls.
MILITARY PRESS 5/3/1 135/5 145/5 165/5
MILITARY PRESS 185/3 205/1 155/10 155/9
RAINBOW PRESS 135/5 135/5
DB REAR RAISE 30/20 30/20 30/20 30/12
SS W
DB LATERAL RAISE 40/10 40/10 40/12 40/8
DB SHRUGS 100/20 115/15 115/15
NOTES: Good session today had energy, unfortunately I did do something to my right lower back, it tightens up pretty good, but I nutted up and got through it, I think I coulda got 455 twice if my back was ok…very frustrated with the Military Press, that 205 is stuck at 1 and its 1 barely, I think I may just let the 5/3/1 take me up gradually and stop trying to max out with it every weekski.
On another note, I bought Axe body spray today, does that make me a douche? You may be saying, why matty your already a douche, ok good point but does it make me an UBER DOUCHE? It smelled good.
[quote]ashylarryku wrote:
You starting to get the whole diet sorted out? I agree, don’t try to drop cals too quickly, or else you’ll have to pretty much starve yourself once the weight (fat) loss stalls.[/quote]
With the help of my peeps I think I got it…I think
So you gonna keep the DL and MP days together going forward? I’ve thought about that before myself, how’d you do time wise? Were you there much longer than usual?
The world is populated by teenage boys who watch those commericals and deep down believe that if they saturate themselves with Axe that hordes of smoking hot, horny chicks will chase them down and rip off their clothes. At my last gym the entire teenage male population would change out of their sweaty gym clothes, NOT SHOWER, and then lather themselves down with Axe. The locker room smelled like a lavender scented arm-pit.
As for your military presses… would you consider stopping MPs entirely for a month? Do other shoulder exercises. Do ALL of them, if it suits you. And then come back like a raging bull.
The world is populated by teenage boys who watch those commericals and deep down believe that if they saturate themselves with Axe that hordes of smoking hot, horny chicks will chase them down and rip off their clothes. At my last gym the entire teenage male population would change out of their sweaty gym clothes, NOT SHOWER, and then lather themselves down with Axe. The locker room smelled like a lavender scented arm-pit.
As for your military presses… would you consider stopping MPs entirely for a month? Do other shoulder exercises. Do ALL of them, if it suits you. And then come back like a raging bull.
Thoughts?[/quote]
HA HA dude I was afraid buying it was gonna make enter the land of douchedom…but but it smells good!
I would certainly consider stopping or at the very least just do 5/3/1 and no back of sets.
[quote]dday wrote:
So you gonna keep the DL and MP days together going forward? I’ve thought about that before myself, how’d you do time wise? Were you there much longer than usual? [/quote]
Yeah bro, it looks like I will, I was there the same amount of time, I am just doing less assistance work on that day…it may have been quicker if I didnt take extra time between DL sets. It gives me an opportunity to devote one day to BB complexes, which I have been meaning to start…again.
WG PULL-UPS X 5
FACE-PULL STACK X 10
PUSH-UPS X 20
CHINS X 5
COMPLEX B 4 ROUNDS
ORANGE BAND RESISTANCE INCLINE DB PRESS 40 X 10
CHEST SUPPORTED DB ROW 70 X 10
DB SKULL CRUSHER 40 X 12
ORANGE BAND RESISTANCE PREACHERS (EZBAR 50LBS) 10/8/8/8 12 (NO BANDS)
DB FRENCH PRESS 100/20 115/10
CABLE KICKBACK 20/20
AND SCENE
Notes - Took about one minute between rounds, and I was pretty spent, it was a good start. I usually use band resistance training with my BB work I tried it with db pressing and it really added another dimension, yeah it was only 40lbs, but adding that resistance towards the middle and top of the movement made it a challenge in the later reps. Using them with the preachers was pretty cool too.
btw…I did fasted cardio yesterday at about 5am…Ill be honest I dont know how long Im gonna last with that, Saturday is my only day to sleep in somewhat, when I got back home about 30 minutes later I didnt wake back up until 12, and shot my day to shit…
