Your right Br1an, reinforcing those choices by relating them to others helps not only you, but others succeed by allowing them to see what you can achieve with motivational and support. Thanks for stopping in, how is your own transformation going?
01/26/08 day 6
stats
Hr 42
temp 95.5
weight 155
meals
3g bcaa + 2.5g creatine
2 eggs
100g cottage cheese
1/2 whey
5 cherry toms
1/2 carrot
3g bcaa + 2.5g creatine
4oz chicken
50g cottage cheese
0.25 red pepper
spinach
5fish oil
serving flax
3g bcaa + 2.5g creatine
NEPA cross train 45 mins
serving whey + bran fibre
5oz steak, brussel sprouts, lettuce, mushrooms
spinach
I havent felt as energetic today. I didnt take any E+C today to make sure i dont become reliant on it. I’ll be back on it tomorrow. 5days on 1 day off from now on.
Today seemed to go fast, i havent really got much done, i cleaned the inside 2 of the cars, tried to fix the radio in it, visit my nan, gym for cardio and then food shopping.
I took Berardi’s tips about shopping.
Be quick and get out!!
I bought:
Broccoli, spinach, cabbage, celery, tomatoes, carrots, peppers.
cottage cheese, tuna, salmon.
some spices.
Thats it i think. Im going to have a relaxing evening with the family and watch and old classic… Forest Gump
BTW, tomorrow is workout 2 of waterburys V-Diet training plan and i cant wait.
hello all.
stats
Hr 45
temp 96.4
weight 156
meals
3g bcaa, 2.5g creatine, E+C
30mins NEPA
2 eggs
2oz carrots
2 sticks celery
lettuce
100g cottage cheese
1/2 serving whey
1 oz blueberries
3g bcaa, 2.5g creatine, E+C
training (day 2 Waterbury V-Diet plan)
peri/pwo 30g whey, 40g dextrose, 10gbcaa, 2.5g creatine
4oz turkey
50g cottage cheese
serving flax
2oz spinach
3oz brocolli
to come…
100g cottage cheese
5fish oils
serving flax
3g bcaa, 2.5g creatine
not much to report on besides the training session. today has been ok, no real cravings or hunger pangs.
I have been doing assignments for most of the day. This assignment is on political and commercial influences on sport and the relation this has to the use of performance enhancing drugs. the topic is quite interesting as we have to talk about the olympics and how governements use it as a way of showing there power and how business maximise the commercial side of the games… I’l shut up now
I do prefer the factual side of my course much more e.g. anatomy, physiology, nutrition and biomechanics, much more interesting to me
if anyone wants to enter a discussion on any aspects of sport and exercise science feel free. im a new found scholar and love learning and discussing new knowledge.
the training…
this session was both extrememly enjoyable and humbling. the set/rep scheme was just enough to be able to cope with the work but also enough to induce very heavy breathing.
at the end of the session i finished up with 3 sets of front squats workout up to a near maximum. i was extremely surprised to see that i havent lost any strength from the lift, even after the exhausting circuits.
01/28/08 day 8
hr 42
temp 95.7
weight 154lb
3g bcaa in middle of night
wake at 6:30am. 3g BCAA + 2.5g creatine
E+C
35mins NEPA
2 eggs
100g cottage cheese
3oz chicken
broccoli
vitamin + 3 fish oil
E+C
5 oz turkey
100g cottage cheese
celery
5 cherry toms
serving flax
5g BCAA + 2.5g creatine
30mins uphill Tredmill walking
5g BCAA + 2.5g creatine
4 oz steak
celery, broccoli, asparagus
1/2 tbs olive oil
not much to say today really. My study is going well, i got a boat load of work done today.
im not feeling hungry tonight so im skipping the pre bed meal and having 5g BCAA instead, Berardi said he has done this himself.
tomorrow i start a new topic of work on sports massage, this shall be good. some hot girls in my class, i do hope i get paired with one of them.
anyone done anything interesting today??
I notice that you’re tracking heart rate and body temperature. How do you plan on using that information in your progress?
Do you break a sweat in your NEPA walks? I ride a bike for 20 mins, and I tend to get a couple of sweat trickles.
Im tracking temperature because apparently a decrease by 1 degree is the equivalent of a 10% reduction in metabolic activity e.g. 10% reduction in bmr
and heart rate shows signs of overtraining but i dnt think theres much chance of that on this plan.
ultimately im just tracking them in case of the eventuality that they change and from there i can ask questions are hopefully modify my plan in order to stil gain optimal results.
sorry to EVERYONE that is watching this thred lol that i didnt update yesterday… i had my road bike stolen from the gym! fucking bastards. locked up outside the front door… they hve a sign right next to where u lock your bike up saying cctv in operation but the camera is no longer there.
i dont know if it will get anywhere becase they say you leave posessions at ur own risk… but if they have a sign saying cctv (where the bikes are) and they dont, im hoping i can sue and recieve compensation. anyone think this wil fly??
i’ll update my meals and training now
01/29/08
20min incline tredmill
serving whey & 100g cottage cheese
1 egg
multivit and 3g fish oil
3oz chicken & 1/2 tin tuna
2celery, 3 toms
flax meal, 50g cottage cheese
10g bcaa + 2.5g creatine in workout
30gwhey + 35g dextrose
5oz steak
brocolli
spinach sprouts
workout was Waterbury day 3
4X6 40secs rest, 60secs between sets
a1 power clean 50kg
a2 clap press up bw
a3 chins bw
b1 side raise 10kg
b2 bent over row 50kg
b3 garhammer raises 7kg
b4 reverse lunge w/ hammer curl 12.5kg
liked the workout, heavy breathing, but i could have added weight to the push ups and chins and still have been as explosive
i did 20mins of cardio after weights
01/30/08 day 10
hr 42
temp 96
weight 154 (-6lbs)
3 BCAA + 2.5g creatine
25mins uphill walking
2 eggs*
serving flax*
1/2 tin tuna
bran fibre*
celery, red pepper
made into pancake with tuna, celery and r pepper inside
4oz pink salmon
celery, rep pepper, asparagus
30mins ss cardio
4oz salmon, 50g cottage cheese
raw cauliflower, asparagus
roast leeks and lettuce
100g cottage cheese
4oz prawns
10ml olive oil
5g fish oil
despite yesterday (bike getting stolen :@) today was pretty good. finished another assignment and also hopefully found a job working in a bar. im going there on saturday night for a couple hours to ‘learn the ropes’
p.s if anyone does know anything about legislation (regarding 2 posts above) i’d really appreciate a response. my bike was $900 and its going to be a real bastard if i cant get compensated by the gym.
TDA - yea i sweat a boat load, i always have to be fair.
with my NEPA my hr rate never gets to 135bpm but pretty damn wet by the end.
i like AM cardio cuz it doesnt half get you in gear for the rest of the day… after the initial effort of getting out of bed.
01/31/08 day 11
3g bcaa
30mins walk
2 eggs
4oz prawns
2 stalks celery
teaspoon pysllium husk
1/2 tbs olive oil
tin tuna
celery, broccoli, 2oz carrot
5 fish oils
1 egg
5oz salmon
1oz 50% lower fat cheese
spinach, cauliflower
50min uphil walk
100g cottage cheese, 1/2 serving whey
1/2 tbs olive oil
celery, cauli, broccoli
02/01/08 day 12
3g bcaa
40min walk
2 egg, 1/2 tin tuna, 1oz mince
broccoli, lettuce
30g whey, 5g bcaa, 25g dextrose, 2.5g creatine peri workout
150g chicken
serving flax
broccoli, green beans
5 fish oil
5g bcaa, 2.5g creatine prebed
02/02/08 day 13
3g bcaa, 2.5g creatine
35min walk
1egg, 5 oz chicken
1/2 tbs olive oil
1 1/2oz chicken, 5 fish oils, 2oz cauliflower
100g cottage cheese, 1 1/2oz chicken
serving flax, celery
I had my first shift behind the bar tonight. had a really good time, talking to new ppl and chatting up the girls
everythings going really well diet and training wise.
The two week mark!
02/03/08 day 14
hr 41, temp 35.2 centrigrade, 153lbs
3g bcaa, 2.5g creatine
45min walk
2eggs, 100g chicken
2 florets broccoli, 2 celery stalks
1 tbs olive oil
35g whey, 5g bcaa, 2.5g creatine peri workout
6oz trout
spinach and broccoli soup
more still to come…
i did went to the gym and did some strength work today. im still keeping on with Waterbury’s programs but i like to check my strength every week or so to make sure im not losing any
i did deadlifts up to 5x1 cluster
bench press up to 3rm
5x5 bent over row/military press
good workout, havent seemed to have lost any strength, jst started to lose energy by the end of the workout (took it slow)
today is meant to be an all ot cheat day as Berardi dictates in his article. however i dont feel like it wil be productive. i am going to have 1-2hours where i’ll eat things that i miss… but it will be healthy. most likely big bowl of porridge, some fruit and crudites with a home made salsa. its superbowl night! even though im british i know my american football ( a little). go Patriots! 
[quote]Ad B wrote:
The two week mark!
02/03/08 day 14
hr 41, temp 35.2 centrigrade, 153lbs
3g bcaa, 2.5g creatine
45min walk
2eggs, 100g chicken
2 florets broccoli, 2 celery stalks
1 tbs olive oil
35g whey, 5g bcaa, 2.5g creatine peri workout
6oz trout
spinach and broccoli soup
more still to come…
i did went to the gym and did some strength work today. im still keeping on with Waterbury’s programs but i like to check my strength every week or so to make sure im not losing any
i did deadlifts up to 5x1 cluster
bench press up to 3rm
5x5 bent over row/military press
good workout, havent seemed to have lost any strength, jst started to lose energy by the end of the workout (took it slow)
today is meant to be an all ot cheat day as Berardi dictates in his article. however i dont feel like it wil be productive. i am going to have 1-2hours where i’ll eat things that i miss… but it will be healthy. most likely big bowl of porridge, some fruit and crudites with a home made salsa. its superbowl night! even though im british i know my american football ( a little). go Patriots!
[/quote]
How did you make out with this diet?
You are NOT following the GSD.
I’m just curious, in your first post, you laid out your meal splits (Protein/Carbs/Fat). Why are you only taking in 5 - 20g of fat?
The GSD calls for your diet to be 55 - 60% fat and should be an even split between Saturated, Polyunsaturated, and Monounsaturated.
Did you account for this in your GSD?