Meal 3 (2:15pm) - 100g sweet potato, 4oz turkey, 1 medium tomato, 1 cup broccoli
I may make some minor changes to my diet soon, which will just be dropping down my carbs and maybe increasing protein a tad.
I think having 3412 calories on workout days and then 2600 on non-workout days with fairly high carbs wont do wonders for dropping some fat, so I’ll lower what i take in on workout days and change a few things up, i’ll post the new diet tomorrow probably.
If anyone is interested in my supplement intake here it is:
Metabolic Drive Complete spread out throughout the day.
1 serving of Surge 4 days a week 12 tabs of BCAA’s taken during workouts.
1 teaspoon of creatine added into the Surge post-workout (around 5g)
4 caps of Flameout in the morning.
note: recently discovered that Charles Poliquin is selling his fish oil caps in a supplement store close to mine, and since I can get 20% off from that store if I show them my gym card, it works out cheaper than ordering Flameout.
so i may add some more fish oil caps to my diet… christmas is hurting on my cheap ass bank account though!
[quote]Goodfellow wrote:
Vomit - 1 set - single rest/drop on the floor.
[/quote]
this made me chuckle ha.
Ok well i’m just about to go to bed, and i’ve successfully had all of my meals.
Heres the food ive eaten today: 9th december
Meal 1 (9:30am) 3 scoops Metabolic Drive vanilla, 1 cup blueberries, 2 medium oranges
Meal 2 (11:30): 2 scoops Metabolic Drive Complete, chocolate, 100g sweet potato, 3oz chicken
Meal 3 (2:15pm) - 100g sweet potato, 4oz turkey, 1 medium tomato, 1 cup broccoli
Meal 4 (5pm) - 100g shrimp, 1 cup cucumber, 50g macadamia nuts
Meal 5 (7pm) - 100g shrimp, 1 cup cucumber, 50g macadamia nuts
Meal 6 (9pm) - 2 scoop Metabolic Drive chocolate, 1 tbsp olive oil
I think tomorrow ill have only 1 serving of Surge, even though i’ve read Shugs’ article about double dose Surge, I’m not sure if it would be right for me.
I may drop the carbs from the sweet potato too, which will drop me down to 2874 cals on workout days and 2568 on non-workout days, going to up my intake of chicken and turkey and then switch to macadamia nut oil instead of the regular nuts too.
I want to start on the lower side of calories so I don’t overshoot and gain fat.
Hey Goodfellow,
I just wanted to wish you good luck, not that you’ll need it. I’ll be following your thread, kick ass brother.
-Greg
Awesome thread man. You are obviously dedicated to this and are more than just talk.
Before you go dropping foods from your diet, I would try sticking with your original plan a little longer. Maybe cut the potato in half, but keep it. Calories are the one thing that are going to determine how much you grow-you can call in all the construction workers you want, but you wont end up with a shit brick house unless youve got the bricks!
I’m just having my breakfast now: 3 scoops vanilla Metabolic Drive complete with 1 cup blueberries & 2 medium oranges.
Going to hit up the gym in about 45 minutes to train back/traps, im fucking psyched.
Thanks for the support guys, the main change ive made from my diet is to just drop a serving of Surge, and switched macadamia nuts to oil. And i’ve increased my meat intake to make up for this.
For back/traps, ill be doing the following:
dumbbell row - 2 sets, start at 6-8 reps. Triple rest/pause + drop
wide-grip pull up - 2 sets, start at 8-10 reps. Triple rest/pause + drop
shoulder-width pull up - 2 sets, start at 10-12 reps. Triple rest/pause + drop
dumbbell shrug - 2 sets, start at 6-8 reps. Triple rest/pause + drop
rear delt flies - 2 sets, start at 10-12 reps. Triple rest/pause + drop
To drop weight on the pull ups, i’ll use an assissted pull up machine. hopefully i can build up to having my bodyweight as the final weight!
Well its 12pm and im 20 minutes before my 4th meal, but i dont know how to say the day has been so far…
On the way to the gym there was fucking shit loads of traffic, i left at 7:45am hoping to get there for 7:50am and i didn’t get there until 8 fucking 20am, and by the time i had done my DB rows and lat pulldown it was fucking 9am so i had to go home and get ready for college in half hour.
I was going to do wide-grip pull ups after DB rows, but I couldn’t, because i fucking went all out on db rows because i was so pissed off, heres how it went:
A. Dumbbell row. 2 sets, start at 6-8 reps, triple rest/pause + drop.
Set 1 = weight: 40kg → 25kg → 17.5kg, reps: 8, 6, 12, 10, 15, 15
Set 2 = weight: 40kg > 25kg → 17.5kg, reps: 8, 5, 10, 10, 15, 15
notes: even though the method says to drop it by 50% each time, i think it ends up too light. I was really focusing on form on the lighter weights, even though I still got the same amount after the other, I went to failure each time, it just must be because of my fibre make up.
B. Behind the neck lat pulldown, wide grip. 2 sets, start at 8-10 reps, triple rest/pause + drop.
Set 1 = weight: 40kg → 30kg → 20kg, reps: 10, 8, 10, 9, 15, 12
Set 2 (Regular lat pulldown) = 45kg → 35kg → 25kg, reps: 10, 8, 12, 12, 17, 14
I had to switch to lat pulldown because the behind the neck was really straining my neck, making me light-heading and giving me a headache during the set.
Ok so thats all i got done, next time im bringing a stop watch and planning it out so i get shit done in 45 mins tops.
Later on i will do about 4 sets of chin ups (2 sets pronated and 2 sets supinated) with the PARTIALS method on my chin bar at home.
[quote]Goodfellow wrote:
Guys, I need help in regard to hitting my pecs.
In all the chest exercises, I only feel tension in my left pec, on my right side i only feel the shoulder and tricep, then the right pec once they are both fatigued. As a result, my left pec is slightly bigger, and will continue to get more imbalanced if i carry on this way.
Why is this happening? Well, i think i have the reason why:
I went to my physio the other day, and my rear left deltoid, rhomboids & trapezius(where the pec is dominant) is very tight and unflexible, resulting in my left shoulder to be higher than the right
On my right side (where the pec is hard to recruit) the shoulder is in the correct position, but my rear delt only feels very tight which seems to inhibit the pec contracting, which results in the shoulder and tricep taking over the work.
Does anyone have any ideas on what I could do to fix this?
Foam rolling? deep shoulder/back stretching? different pec exercises?
Any advice is much appreciated!!
EDIT - If you look at my most recent picture, you can see that my left shoulder is higher than the right.
[/quote]
One arm Dumbell Presses
[quote]detazathoth wrote:
Goodfellow wrote:
Guys, I need help in regard to hitting my pecs.
In all the chest exercises, I only feel tension in my left pec, on my right side i only feel the shoulder and tricep, then the right pec once they are both fatigued. As a result, my left pec is slightly bigger, and will continue to get more imbalanced if i carry on this way.
Why is this happening? Well, i think i have the reason why:
I went to my physio the other day, and my rear left deltoid, rhomboids & trapezius(where the pec is dominant) is very tight and unflexible, resulting in my left shoulder to be higher than the right
On my right side (where the pec is hard to recruit) the shoulder is in the correct position, but my rear delt only feels very tight which seems to inhibit the pec contracting, which results in the shoulder and tricep taking over the work.
Does anyone have any ideas on what I could do to fix this?
Foam rolling? deep shoulder/back stretching? different pec exercises?
Any advice is much appreciated!!
EDIT - If you look at my most recent picture, you can see that my left shoulder is higher than the right.
One arm Dumbell Presses[/quote]
I shall do them as my last shoulder exercise on saturdays!
I’ve decided not to do the additional exercises for back/traps today, i am going to take the 3 exercises and divide them up through the week as follows:
monday: back (db row & lat pulldown)
tuesday: rest
wednesday: chest/biceps + chin ups (may substitute these for a bicep exercise)
thursday: rest
friday: legs + rear delts (will do the rear delts before leg workout)
saturday: shoulders/triceps + db shrug
sunday: rest
anyone have any opinions on this?
diet has been fairly perfect today: 10th december
meal 1 (7:15am) 1 cup blueberries, 3 scoops vanilla Metabolic Drive, 2 medium oranges, 4 Flameout
meal 2 (9am) 1 serving Surge
meal 3 (11am) 2 scoop chocolate Metabolic Drive, 5oz chicken, 1/2 cup celery, 100g sweet potato
meal 4 (12:30pm) 7oz turkey, 1 cup spinach, 1 medium tomato
meal 5 (3:15pm) 100g shrimp, 1 cup cucumber, 50g macadamia nuts
meal 6 (6pm) 100g shrimp, 1 cup cucumber, 50g macadamia nuts
meal 7 (9pm) 2 scoops of Metabolic Drive Complete chocolate, 1tbsp udo’s oil, 3 Flameout, 1/2 cup cucumber.
another one bites the dust…
Woke up today at 9:15am, having breakfast got 15 minutes to get to college lol.
meal 1 - 1 cup blueberries, 3 scoops chocolate Metabolic Drive, 2 medium oranges
11am - 2 scoops vanilla Metabolic Drive, 100g sweet potato, 5oz chicken
1:30pm - 1 cup broccoli, 7oz turkey, 1 medium tomato
3:15 - 150g shrimp, 1 cup cucumber, 2 tablespoon macadamia nut oil.
i put them all in a little box and shook it up, but i never got all of the nut oil as some was left at the bottom of the tub…
So for my meal which is in about 30 minutes im going to put it all in a frying pan and cook it like crewpierce does, hope that works…
6:10pm - 150g shrimp, 1 cup cucumber, 2 tbsp macadamia nut oil… fried
pretty much the same as before, just… warm
I was thinking of just putting the oil in a shot glass and shotting it back, though im not sure just how quite disgusting that would be. I did it with Udo’s choice oil and thats only possible to ‘shot’ mixed with milk, and i can’t have milk…
Oh well I went on a bit of a rant then, oops.
Diet for 11th december: ssshomebody shtop meh… (was watching mask!)
Woke up today at 9:15am, having breakfast got 15 minutes to get to college lol.
9:15am - 1 cup blueberries, 3 scoops chocolate Metabolic Drive Complete, 2 medium oranges
11am - 2 scoops vanilla Metabolic Drive Complete, 100g sweet potato, 5oz chicken
1:30pm - 1 cup broccoli, 7oz turkey, 1 medium tomato
3:15pm - 150g shrimp, 1 cup cucumber, 2 tbsp macadamia nut oil.
6:10pm - 150g shrimp, 1 cup cucumber, 2 tbsp macadamia nut oil.
9:14pm - 2 scoops chocolate Metabolic Drive Complete, 1 cup cucumber, 1 tbsp Udo’s oil
Hey Goodfellow. Good luck with your training, looks like you’re doing well so far. I started a thread similar to yours, at least it came from the same source of inspiration. Let’s hope we end up well at the end of this.
If you’re having troubles with the oil, add a capful of white vinegar to the mix. It sort of “melts” the oil and makes it more liquid. Stay strong.
-Sab
GF,
keep up the good work brother!