My Training and Nutrition Thread

Training Training Logs
1


I am a 21 year old business student from Austria, Europe. I lift weights seriously for 2 years now. All together there were 4 years in the gym, but I honestly deduct two of them because it took a while to realize that Flex and the other bodybuilding bullshit magazines are not worth the paper they´re printed on!

Well to make things short, I started to read T mag and other good sources, started to train hard and eat big. Unfortunately I did not know what and when to eat and therefore gained also lots of fat. I realized I needed something good to cut fat, and I was sick of the whole “do it yourself” articles. I mean the guys who offer them are great, but I was sick if reinventing the wheel and making stupid mistakes. So I bought John Berard´s PN package something like 6 months ago. I must say it was the best investment in my life if it comes to my body.

So these are my stats to begin with:

200 pounds or 90 Kilos
6 feet 4 or 193 cm

I am currently doing the “Waterbudy Summer Project”. I am in week one and want to finish my first fat loss cycle. I mean I have been on PN for 5 months now. Even on the nutrition program it took a while until I really understood what my body needed in order to loose fat.

Well so far so good. 7 weeks to go for fat loss, and then really careful muscle gain again, since I am also a FFB as Chris Shugart would call it :slight_smile:

To put pressure on myself, this is the first pic. I also must add that I store most fat in my back region, so there are still some fragments of love handles left. Next time I come with more pics. Nutrition and Training Log starts tomorrow.

2


I also know that I said I´ll post tomorrow, but anyways

Damn, I know what Chris Shugart talks about the cravings for good food after the V-Diet!!!

Seriously, I am really crazy for good, healthy nutrition now!!

Can´t imagine what kind of crap I used to eat!

Todays 5th meal:

200 grams cooked chicken with spices
25 grams walnuts
8 non concentrated fish oil caps
1 green bell pepper and some broccoli
1 cup of the best tea: Japanese Shadowed organic green tea

3

Yesterday I had my Cheat day as well as the day five of the Waterbury summer project.

Training:

BB Deadlift
Pushups
Squats
Pulldowns

each exercise supposed to be done for 2 minutes and the cycle should be repeated 4 times.

DAMN!!!

The first cycle went well, started to sweat and puff heavily, but made the time range.

The second cycle I was done with the pushups after 1 minutes 30 seconds. Simply could not push myself off the floor any more!

The third cycle was even harder… here I could not finish the pushups and pulldowns.

I honestly could not count the reps any more. I had a buddy count the seconds, but I just really tried to push myself.

So in terms of progression, I will try to make 2 minutes next week for all exercises and cycles.

Nutrition:

Had my cheat day yesterday. That means I had 3 meals which were not compliant to JB´s seven habits.

Breakfast was a clean refeed.

500 ml egg whites,
Garam Massala spices
Some turkey ham
Pam spray
And a huge fruit salad(pineapple,grapes,banana, honey)

Next meal:

1 tablespoon flaxseed oil
1 tablespoon natural peanut butter
1 scoop protein powder vanilla
1 scoop milled flaxseeds
some water

added up in a cup and stirred until it was a nice dough. (peanut butter bar)

8 Fish oil caps and Broccoli

Next meal

35 grams whey/60 grams Maltodextrin shake PW

Then 2 Cheat meals

Last meal:

200 gr Chicken breast
8 Fish oil caps
1 tablespoon olive oil
200 grams broccholi

So alltogether I had 2 cheats + 1 missed meal, since I have 7 meals on training days.

NOTE FOR MYSELF:

NO MORE CRAPPY CHEAT MEALS UNTIL END OF SUMMER PROJECT!!! I AM DONE WITH THAT!!! IF I HAVE DEVIATIONS FROM THE ORIGINAL PLAN; THEN IT SHOULD BE 2-3 HEALTHY, CLEAN REFEEDS WITH FRUIT; AND SOME STARCHY CARBS.

I had some really sugar laden piece of pie, which turned my stomach into an acid dump and made me feel sick for an hour.

4

Sunday:

Today I have a HIIT session scheduled. Since it would by no. 3 of the week I want to have it like that:

Bike Sprints:

5 minute warm up
90 seconds sprint
180 seconds slow pace

repeat 7 times

ride for 10 minutes slowly to cool down.

Had my first meal today.

500 ml.egg whites
some turkey sausage (low fat)
garam massala spice
vitamins, Zinc, Glucosamine, Magnesium
Broccholi.

next meal will be:

1 tablespoon of natural peanut butter
1 scoop protein powder
1 scoop ground flax seeds
1 tablespoon flax seed oil

Fish oil + veggies

5

Sunday Part 2

So did my HIIT,

Todays Meals:

The above mentioned

200 grams chicken breast
25 grams walnuts
4 grams Fish oil caps
Veggies

Post HIIT

Argentinian Beef 250 grams
Potatoes 100 grams
Veggies

Note: I know the Whey/malto mix would have been better, but damn, I will not turn down this damn filets for 20 �?� a kilo :slight_smile:

Next Meal

125 grams Jogurt
1 Scoop protein powder

Next meal

200 beef
1 tablespoon olive oil
4 grams Fish oil
Veggies

6

To get it right, your aim is fat loss, isn`t it?
I wish you the best and i will read your log on a regular basis to see if you get where you want to be :slight_smile:

Some off topic.
You play American Football in Austria right? Where do you play?

7

Yeah my goal is to finally finish my fat loss cycle which was longer than necessary!! :slight_smile:

I used to play American Football for the Carinthian Black Lions. But I quit playing about a year ago, because I started to study in another city, and could not come to practice any more!

8

Monday:

Status:

I am stiff and sore, can’t move. The Damn Training session on saturday with the timed sets for lactate production reallly kicked in today. Yesterday with my HIIT session, I think the accumulated pain showed up today in its beauty!!!

Additionally, I am sick. Got a sore throat and I have a headache which is pretty messed up!

Anyway. After university I took a 40 minute nap, and went on to the gym one hour after that.

Workout sucked totally. I had one of these kind of headaches where your head feels like exploding as soon as your heart beat goes up… go figure…

So did my best to complete it but I had to quit after the second superset, because I was totally done with my headache.

Todays workout:

A1:
Front Squat:
6 reps:

40kg,60kg,80kg,100kg

110kgx4 Missed the last weeks weight!
A2:

Reverse crunches with each set

B1:
Standing one arm shoulder press
6 reps
19,21,21,21kg
B2:
One Arm Db Row
6 reps
21,29,29,29kg

That was it for today. Will try to get to bed early and drink some tea. Hope it helps.

Nutritionwise:

Meal 1:

500ml egg whites
Spices
1 Banana
6 Prunes
1 Pear
2 medium bell peppers

Meal 2:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon flax seed oil
1 tablespoon natural peanut butter
4 grams fish oil
Veggies

Meal 3:

200 grams chicken
25 grams walnuts
4 grams fish oil
2 cups broccoli

Meal 4:

200 grams Chicken
25 grams walnuts
4 grams fish oil
1 Cup Broccholi
half cucumber

Meal 5:

Post workout shake

Meal 6 (still to come):

200 gramms of chicken
1 tablespoon olive oil
4 grams fishoil
Big green salad

Meal 7 (still to come)

125 grams jogurt
1 scoop protein powder

NOTE: Hope to be able to do HIIT tomorrow morning!

9

Tuesday:

Headache was gone thankfully!!!
Could do the HIIT session: 12x40secx60sec.

Nutrition:

500ml egg whites
Spices
250 grams of mixed berries
2 prunes
1 banana
1 teaspoon honey
2 Cups of Cauliflower

Meal 2:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon flax seed oil
1 tablespoon natural peanut butter
4 grams fish oil
2 eggs
Veggies

Meal 3:

200 grams chicken
25 grams walnuts
4 grams fish oil
2 cups broccoli

Meal 4:

200 grams Chicken
25 grams walnuts
4 grams fish oil
2 Cups Broccholi

Meal 5:

Post workout shake split into 17.5 grams of whey and 30 grams of Maltodextrin taken before and after HIIT

Meal 6:

200 gramms of chicken
1 tablespoon olive oil
4 grams fishoil
Big green salad

Meal 7:

125 grams jogurt
1 scoop protein powder

10

Wednesday:

Today was a fairly good day. The throat gets better on a regular basis. Hope I´m done soon with that shit!

Okay had my third day of week two of the Waterbury Summer Project.

First of the weights in the gym:

A1 DB Romanian Deadlifts 12 reps:

17,21,25,29,31 kg

A2 Situps on an incline Bench 12 reps

Bw,Bw,5kilo plate,5kilo plate,5kilo plate

B1:Incline Db Bench 12 reps

19,21,23 kg

B2: Standing Calf raise 12 reps

80,80,80kg on the machine in my gym

C1: Hammer Strength Rows (instead of upright rows, because they KILL my shoulders!!) 12 reps

40,40,40kg (2 plates for 1 Arm)

C2: Step ups 12 reps

15,15,15 kg dumbbell in each hand

D1: External rotation 12

3,3,3

Pullovers 12 reps
20,20,20

So far so good, there was a time AND weight progression from last week, since I didn´t waste sets for determining the right weight.

Nutrition:

Nutrition:

500ml egg whites
Spices
2Bananas
2 prunes
2 Cups of Cauliflower

Meal 2:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon flax seed oil
1 tablespoon natural peanut butter
4 grams fish oil
1 eggs
Veggies

Meal 3:

200 grams chicken
25 grams walnuts
4 grams fish oil
2 cups broccoli

Meal 4:

200 grams Chicken
25 grams walnuts
4 grams fish oil
2 Cups Broccholi

Meal 5:

Post workout shake split into 17.5 grams of whey and 30 grams of Maltodextrin taken before and after HIIT

Meal 6:

200 gramms of chicken
4 grams fishoil
Big green salad

Meal 7:

125 grams jogurt
1 scoop protein powder
1 tablespoon olive oil

Thats it for today!

11


Thursday:

HIIT session at 11.45. AM.
10x60x90

Sweated my ass off! damn intervals, if they were not that effective, noone would be doing them :slight_smile:

Nutritionwise:

Meal 1:

500ml egg whites
Spices
1Banana
6 prunes
2 Cups of Cauliflower

Meal 2:

1 scoop protein powder
1 scoop flax seeds
1 tablespoon flax seed oil
1 tablespoon natural peanut butter
4 grams fish oil
2 eggs
Veggies

Meal 3:

Post workout shake split into 17.5 grams of whey and 30 grams of Maltodextrin taken before and after HIIT

Meal 4:

200 grams Chicken
25 grams walnuts
4 grams fish oil
2 Cups Broccholi

Meal 5:

200 grams chicken
25 grams walnuts
4 grams fish oil
2 cups broccoli

Meal 6:

125 grams jogurt
1 scoop protein powder
200 grams fresh pineapple

Meal 7(still to come):

200 grams chicken
1 tablespoon olive oil
4 grams fish oil
Green salad

12

I was damn lazy in terms of writing my log.

Still I tried to keep up my goal. Since I did not progress any more in terms of bodyfat lost. I felt it was time to cut calories to keep the fat loss going. From today on I implement a new strategy:

4 meals a day + proper PWO nutrtition. The calories are to be around 2000 to 2100 on non training days and around 2400 on training days.

So the new meal plan looks like that:

Breakfast:

500 ml egg whites
50 gr. turkey sausage
1 whole egg
1 slice of fatty cheese
200 grams broccholi or green veggies

Meal 2:
200 gramms chicken
4 grams fish oil
1 tablespoon olive oil
200 grams veggies

Meal 3:

200 grams of chicken
4 grams fish oil
1 tablespoon flaxoil
200 grams veggies

Meal 4:

1 scoop protein
1 scoop flax seeds
1 tablespoon peanut butter
4 grams fish oil
Veggies

PWON:

1 scoop Whey protein
70 grams maltodextrin
5 grams creatine
5 grams glutamine

(divided by 2)

I am heading off to the gym later on. Will add todays session into tomorrows log.

13

Wednesday:

Did my HIIT session today. 12x40x60 seconds + 10 minute cool down.

Yesterdays weights in the gym:

A1 Step ups 4 reps

17,25,25,25,25,25,25kg

A2 Bent over BB Row 4 reps

60,80,80,80,80,80,80kg

B1 Push Press 4 reps

60,60,60,17.5,17.5,15kg (too heavy start, next time start with 17.5)

B2 Cable crunch on Pulldown machine

35,35,35,35,35,35 kg

C1 Romanian Dl instead of Powercleans(can´t do them right)

140,140,120,120,120,120kg

C2 Standing Calf raise

100,110,120,120,120,120kg

Todays Nutrition:

Pretty much the same like yesterday’s

500 ml egg whites
50 gr. turkey sausage
1 whole egg
1 slice of fatty cheese
200 grams broccholi or green veggies

Post workout drink:

35 grams whey+70 grams maltodextrin+5 grams creatine

Meal 3

1 scoop protein powder
1 tablespoon natural peanut butter
1 scoop (35 grams) flax seeds
4 grams fish oil

Meal 4

200 grams chicken
4grams fish oil
1 tablespoon flax seed oil
200 grams of broccholi

Meal 5:

200 grams chicken
4 grams fish oil
1 tablespoon olive oil
big green salad (cucumbers,iceberg lettuce…)

Todays morning pulse was 56 and the temperature was 35.25.

14

Thursday:

Nutritionwise:

Breakfast

500 ml egg whites
50 gr. turkey sausage
1 whole egg
1 slice of fatty cheese
200 grams broccholi or green veggies

Meal 2

1 scoop protein powder
1 tablespoon natural peanut butter
1 scoop (35 grams) flax seeds
4 grams fish oil

Meal 3

200 grams chicken
4grams fish oil
1 tablespoon flax seed oil
200 grams of broccholi

PWO Shake:

35 grams Whey, 70 grams maltodextrin, 5 grams creatine.

Meal 5:

200 grams chicken
4 grams fish oil
1 tablespoon olive oil
big green salad (cucumbers,iceberg lettuce…)

Totally the same like the day before!!!But I must say that the diet starts to kick in, because I am constantly hungry. Thankfully I´m done with that in 5 weeks!!!

Training:

Everything done with 3 sets and 15 reps

A1 Pulldowns
60,60,60
A2 Squat Thrusts
5,5,5

B1 Situps
15,15,15
B2 Back extension
15,15,15

C1 DB bench press
17,17,17,

C2 Db external rotation
3,3,3,

D1 BB Squat

60,60,60

Lying leg curl

20,20,20

15

Friday:

Today I will do HIIT with 10x60sx90s clusters.

Had my breakfast already

Breakfast

500 ml egg whites
50 gr. turkey sausage
1 whole egg
1 slice of fatty cheese
200 grams broccholi or green veggies

After the HIIT I get the PWO shake
and after that I will eat the exact same thing like last day!!!

Todays Heart rate is 54 and temperature is around 35.25

So far so good, the HR goes down, and the temperature fluctuates. As soon as HR goes up, and Temperature drops I gotta up my calories!

16

Saturday:

Had my Carb Refeed day!

Managed to keep the carbs clean after all.

Meal1

Had a huge bowl of oats and fruits (bananas,berries,pineapple) and two scoops of protein powder for breakfast.

Meal2

1 scoop protein powder
1 scoop flax seeds
1 tablespoon peanut butter
1 tablespoon flax seed oil

Meal3

Japanese restaurant:

Had a Salmon and Tofu soup
Teriyaki Chicken with rice
Fish with mixed vegtables
and a small bowl of rice in addition to the fish

Meal4

200 grams chicken
2 Potatoes

Meal5

Peanut bar as above

I have no clue about actual calories ingested, since it was my refeed. I just tried to keep it as clean as possible and had my main carb bursts at breakfast and after working out. FELT GREAT!!!

Trainingwise:

100 total bodyweight squats
100 Db Bench press reps with 8 kilo dbs
100 Db Romanian Dl´s with 14 kg
100 Lat pulldowns with “45” on the machine

17

Sunday:

On track with diet again!

Breakfast

500 ml egg whites
1 slice cheddar
1 whole egg
2 slices lean turkey ham
spices
4 grams fish oil
200 Broccholi

Meal 2

Peanut bar

1 scoop flax seeds
1 scoop protein powder
1 tablespoon natural peanut butter
1 tablespoon flax seed oil
4 grams fish oil
veggies

Meal 3

200 grams chicken
1 tablespoon olive oil
4 grams fish oil
half cucumber and broccholi

Meal 4

200 grams turkey
1 tablespoon olive oil
4 grams fish oil
half cucumber and 1 tomatoe

Did my HIIT… 6x90secondsx2minutes

After HIIT I had my PWO shake.

18

Monday in a Nutshell:

Foodwise:

500 ml egg whites
1 egg
1 slice cheese
spices(basil,parsley,kurkuma)
4 grams fish oil
Veggies

200 grams chicken
4 grams fishoil
1 tablespoon olive oil
veggies

1 scoop protein powder
1 tablespoon peanut butter
1 scoop flax seeds
1 tablespoon flax oil
4 grams fish oil
200 grams veggies

  1. PWO shake

5)200 grams chicken
4 grams fish oil
1 tablespoon canola oil
veggies

Trainingwise:

A1 Db Step ups 6x4

25,25,25,25,25,25,

A2 One arm db row (no room for bb)

33,33,33,33,33,33,

B1 Push Press

55,55,55,55,55,55,

B2 Cable crunches

35,35,35,35,35,35,

C1 RDL

120,120,120,120,120,120,

C2 Standing Calf raise

110,110,110,110,110,110,

That was it

19

Tuesday:

HIIT session:

12x40x60

Sweated my ass off as usual

Nutritionwise:

Breakfast:

500 ml egg whites
1 egg
1 slice of cheese
2 slices turkey sausage
mixed herbs
4 grams fishoil
Veggies

Meal 2

1 scoop protein
1 tablespoon natural peanut butter
1 scoop flax seeds
1 tablespoon flax seed oil
4 grams fish oil
Veggies

Meal 3 PWO Shake
35 grams Whey
70 grams maltodextrin
5 grams creatine

Meal 4
200 grams turkey
4 grams fish oil
1 tablespoon olive oil
200 grams veggies

Meal 5
200 grams chicken
4 tablespoon fish oil
25 grams walnuts
Big green salad

That´s it for today got no fuckin time to write essays… gotta study!

20

Wednesday:

Breakfast:

500 ml egg whites
1 egg
1 slice of cheese
2 slices turkey sausage
Handful Basil Handful Parsley
4 grams fishoil
Veggies

Meal 2

1 scoop protein
1 tablespoon natural peanut butter
1 scoop flax seeds
1 tablespoon flax seed oil
4 grams fish oil
Broccoli (200grams)

Meal 3 PWO Shake
35 grams Whey
70 grams maltodextrin
5 grams creatine

Meal 4
200 grams turkey
4 grams fish oil
1 tablespoon olive oil
200 grams veggies

Meal 5
200 grams chicken
4 tablespoon fish oil
25 grams walnuts
Big green salad

Trainingwise:

A1: Pulldowns (15 reps)

65,65,65

A2: squat thrusts

9,9,9,

B1: Incline Sit Ups

BW,BW,BW

B2: Hyperextensions

BW,BW,BW

C1: Incline db Press:

17,17,17

C2: external rotations:

3,3,3

D1: BB Squats

60,60,60,

D2: lying hamstring curls

25,25,25,

I see the end comming!!! I have veins on my lower abs during the day, not just in the morning… almost all fat on the abs is gone… there is just some left on my lower back… Hope the last 4 weeks will get that!!! I SEE IT COMMING!!