Morning Weight: 207lb ~ I know I overdid my cheat meal, hopefully it didn’t cause too much damage. Generally I noticed the weight gain I experience from a cheat meal occurs 2 mornings later not the next morning. Hopefully my weight doesn’t go up anymore though. I plan to have some carbs again on Friday October 30 so I will have optimal brain function for my exam. Nothing crazy like last night, probably just a Subway Sandwich for dinner.
Meal 1: 10 egg whites + 1 tbsp Avocado Oil
Back Workout:
Rack Pull:
bar X 8
bar X 8
135 X 8
205 X 8
225 X 8
275 X 8
315 X 8
315 X 9
315 X 9
315 X 10
315 X 9
315 X 4
T-Bar Row:
90 X 8
135 X 8
135 x 8
160 X 8
170 X 8
170 X 8
170 X 6
170 X 6
Bench supported 1-arm row:
90 X 8
90 X 8
90 X 8
90 X 8
90 X 8
Face Pull:
20 X 10
30 X 10
40 X 10
50 X 10
60 X 10
70 X 8
70 X 8
Rotator Cuff work
Meal 2: 2 sausages + Kale, hot sauce and mustard
meal 3: 2 scoops iso-whey + 1 tbsp PB + piece of cheese
meal 4: 2 scoops iso-whey
20min NEPA on treadmill
Morning Weight: 207.4lbs ~ So I gained 2lbs from my cheat meal.
Note: My training this week will be less since I have a big exam on Saturday morning. I plan to thit the gym tomorrow and maybe Thursday depending how ready for the exam I feel, but will do my NEPA everyday. my training will normalize on Hallowe’en after my exam. Going to skip the arm day tomorrow and do legs.
Meal 1: 2 eggs + splash of egg whites cooked in 1 tbsp extra virgin coconut oil
Note: I started sprinkling Tumeric on my eggs every now and then for the curcumin. I use to eat Indian food and get lots regularly but almost never now that I’m low carbs.
Meal 2: half beer can chicken, broccoli, 2 tbsp of guacamole + hot sauce
Note: The chicken marinade had a little bit of white wine in it. I rarely drink and actually have a tiny buzz from the alcohol as I’m really not use to it. Hopefully my fat loss isn’t effected, it was only 1/2 cup for a whole chicken and most of it was left behind in the marination bag.
Meal 3: piece of cheese + 2 tbsp guacamole
meal 4: 2 scoops 100% whey + 1 tbsp Flaxseed + 1 tbsp PB
Morning Weight: 206.2lbs ~ Almost down to my pre-cheat meal weight!
Meal 1: 2 eggs, splash of egg whites + 1 tbsp Extra virgin olive oil
Leg Workout:
Back Squat:
just bar X 5
just bar X 5
95 X 5
115 X 5
115 X 5
135 X 5
145 X 5
145 X 5
135 X 5
135 X 4
Short Step Dumbbell lunge:
70 X 8
70 X 8
70 X 8
70 X 7
70 X 8
Lying Hamstring Curl
70 X 5
90 X 5
120 X 5
140 X 5
150 X 5
150 X 5
150 X 5
Rotator Cuff Work
Meal 2: half baked chicken, 1 avocado, + kale & cucumber. Hot sauce as a condiment
meal 3: piece of cheese, 1 Tbsp PB+ 1 scoop iso-whey
Meal 4: 2 scoops 100% whey + 1 tbsp PB + 2 tbsp Flax Seed
Morning Weight: 205.6lb ~ This was the exact weight I was at when I decided to cheat a few days ago. I weighed myself just before (around 9pm) and then ordered the pizza. I guess if I hadn’t cheated that night I would’ve woken up the next morning >205lb, I’m hoping that will happen tomorrow morning.
meal 1: 1 scoop iso-whey
20min treadmill cardio
Meal 2: 3 sausages, spinach + hot sauce and mustard
Meal 3: 2 salmon filets + 2 tbsp Pesto + hot sauce
Meal 4: 2 scoops 100% whey + 1 tbsp PB + flaxseed
Might do a metabolic workout tonight, I have a treadmill and small weight set at home.
Morning Weight: 205.2lb ~ Was hoping to be sub 205lb, hopefully tomorrow.
Mea1: 2 scoops iso-whey
Meal 2: 3 sausages + spinach, hot sauce and mustard
meal 3: piece of cheese, 1 tbsp PB, handful of almonds
meal 4: 1 tbsp PB, 1 tbsp Parmeasan cheese (at this point I was craving hard, I know its weird spooning parmesan cheese into my mouth but it stopped me from cheating with crap)
meal 5: 2 scoops 100% whey + 2 tbsp Flaxseed
I should’ve posted pics at 213 but I stupidly forgot to. I’ve decided to post pictures of my back at 206lb and see the difference at 195lb when it comes. I dont want to post a front shot simply because I cant work my shoulders or chest.
Did a short metabolic workout today:
A1) short step lunge 15 each leg w/ 15lb dumbbell
A2) 15 burpees
A3) body weight Squat AMRAP 90 Seconds rest
Did this 3 times. I have no energy in the evenings since my last meal of the day is a protein shake, and don’t do the peri-workout protocol for metabolic days.
meal 6: Got hungry, ate 3 breasts fried in vegetable oil
Morning Weight: 204.8lbs ~ eating just before bed, the 3 chicken breasts… I wonder how would my weight loss have changed without that meal… Normally I don’t eat after 6pm but this time I ate at 10:30pm at night.
Note: I know I said I was going to do a carb up tonight to ensure optimal brain function for my exam tomorrow morning, but instead I am going to just eat a bunch of non-green vegetable for dinner. I’m going to spend all day at the library today, hopefully I will finish on time to eat properly, otherwise I may have no choice but to carb up and buy something. I’m packing my lunch, packing a dinner as well and having it sit out of the fridge for over 8 hours seems like a bad idea.
meal 1: 3 eggs + 1 tbsp EVOO
meal 2: 2 cans tuns, 1.5 tbsp Mayo + spinach & Cucumbers
Hey,
I’ve been eating erraticly, w/ some crappy carbs due to late night studying and an exam this morning will get back on the diet tomorrow. I did train today though and PR’ed!
Rack Pull:
bar X 8
bar x 8
135 X 8
185 X 8
185 X 8
225 X 8
225 X 8
275 X 8
315 X 8
315 X 8
315 X 11
345 X 4 - PR!
345 X 6
345 X 6
225 X 8
225 X 8
225 X 6
Was really feeling it even though my protein was down and the quality of my food was down
T-Bar Row
45 plate X 8
2 x 45 plate X 8
2 x 45 plate X 8
2 x 45 plate + 35 plate X 6
2 x 45 plate + 35 plate X 6
2 x 45 plate + 35 plate X 6
2 x 45 plate + 35 plate X 6
Face pull
60 X 8
60 X 8
60 X 8
60 X 8
60 X 8
60 X 8
Dumbbell shrug
90lb dumbbells X 8
90lb dumbbells X 8
90lb dumbbells X 8
90lb dumbbells X 8
My current weight is 206lb
Morning Weight: 207lbs
meal 1: piece of cheese and nuts
meal 2: half beer can chicken + greens, little bit of cheddar + 2 tbsp Guacamole
Arm Workout:
Standing Dumbbell curl
17.5 X 5
25 X 5
30 X 5
35 X 5
40 X 5
40 X 4
35 X 6
35 X 5
Incline hammer Curl
25 X 6
25 X 6
25 X 6
25 X 6
This one bothered my shoulder so I stopped
Overhead pulley french press
60 X 8
60 X 8
60 X 8
60 X 8
High Pulley Overhead Tricep Extension
90 X 8
90 X 8
90 X 6
90 X 5
Rotator Cuff Work
meal 3: 2 scoops iso-whey, 1 tbsp pb, 1 tbsp guacamole
Was feeling great today, decided to do a night training session of legs:
Back Squat
bar X 5
Bar X 5
95 X 5
95 X 5
115 X 6
115 X 6
135 X 6
135 X 6
155 X 5
155 X 5
155 X 4
135 X 5
135 X 5
Long Step Barbell Lunge
bar X 5
95 X 8
95 X 8
115 X 6
115 X 6
135 X 5
135 X 5
Convential Deadlift:
135 X 8
225 X 8
225 X 8
225 X 8
Morning Weight: 206.8lb
meal 1: 3 eggs + 1 tbsp extra virgin olive oil
Did an hour of Yoga in a class, really needed it, my hip flexors, upper-mid back, and hamstrings were extremely tight! I like to do Yoga at least once a month, I remember the first time I did a class of it, my legs felt like cooked spaghetti.
meal 2: half baked chicken, greens, + guacamole
meal 3: can of tuna
meal 4: 3 sausages+ mustard and hot sauce
Morning Weight: 206.8lb ~ Having trouble getting back on where I was since my exam/Hallowe’en. Going do only one solid meal today, lunch. Rest will be protein shakes.
Morning Weight: 206.8lb ~ Having trouble getting back on where I was since my exam/Hallowe’en. Going do only one solid meal today, lunch. Rest will be protein shakes.
meal 1: 2 scoops whey flaxseed
meal 2: 2 scoops whey flaxseed
Workout:
Back Squat:
Going for endurance
bar X 10
bar X 20
95lb X 12
95lb X 12
95lb X 12
95lb X 12
95lb X 12
95lb X 12
95lb X 12
Hamstring Curl:
120lb X 10
120lb X 10
120lb X 10
120lb X 10
120lb X 10
Seated Calf Raise:
160 X 10
160 X 10
160 X 10
160 X 10
160 X 10
Sprints:
125m X 1
30 second walking rest
125m X 1
30 seconds walking rest
125m X 1
30 seconds walking rest
125m X 1
I suck at running
Meal 3: 3 sausages + broccoli, cucumber, hot sauce and mustard
meal 4: 2 scoops 100% + 2 tbsp PB
meal 5: 1 scoop iso-whey + 1 tbsp PB
Morning Weight: 205.6lbs! ~ Lets do it again, only one solid meal. Also last night I did 3 x 10 push ups and felt pain free while doing it. My shoulder also feels fine today. In a week I’m going to try some light pressing movements.
No workout
Meal 1: 2 scoops 100% whey + flax seed
meal 2: chicken cooked in vegetable oil, spinach + 2 tbsp Guacamole ~ my fat was pretty high in this meal, going to just have protein shakes the rest of the day no PB
meal 3: left over piece of chicken from meal 2
meal 4: 1 scoop iso-whey
meal 5: 1 scoop iso-whey
Morning Weight: 205.8lbs ~ negligble change from yesterday
meal 1: 2 scoops 100% whey + Flax
Back Workout:
Note: Felt like I had no energy during this session… I’ve been cutting back on the workout carbs in general recently and stopped using cookies and instead table sugar. Cookies were giving me cravings.
Rack Pull:
bar X 8
bar x 8
135 X 8
135 X 8
205 X 8
225 X 8
275 X 8
315 X 8
315 X 8
315 X 8
335 X 6
335 X 6
315 X 8
T-Bar Row
90 X 8
135 X 8
170 X 6
170 X 6
170 X 6
Face Pulls:
30 X 10
40 X 10
50 X 10
60 X 10
60 X 10
Rotator Cuff Work
did a few military presses with an empty bar, shoulder became slightly soar.
meal 2: Ground chicken meatballs, broccoli, hot sauce, mustard and 1 tbsp PB
meal 3: 2 scoops 100% whey
meal 4: 1 tbsp PB
meal 5: 1 scoop 100% whey + 1 tbsp PB
Morning Weight : Uknown ~ I have classes all day Saturday, woke up late no time to check
mea1: 2 scoops 100% whey
meal 2: 1 scoop 100% whey
meal 3: 2 cans canned salmon + spinach
meal 4: 1 scoop 100% whey
meal 5: 3 Tbsp PB (I didn’t have any fat earlier)
meal 6: ground chicken meatballs
meal 7: had a cheat, 2 ferraro rocher, 2 oreos, handful of crackers ~ went 6 days between cheat meals
Morning Weight: 207.2lbs
Meal 1: 2 boiled eggs
I tried doing some pressing movements
Workout:
DB bench Press:
35lb DB X 8
45lb DBs X 8
50lb DBs X 8
55lb DBs X 8
55lb DBs X 8
55lb DBs X 8
Shoulder felt a bit sore so I did some squats… unfortunately my left hip was extremely tight and I felt like shit so I didn’t push very hard and ended early
Back Squat:
Bar X 6
Bar X 6
95lb X 6
95lb X 6
135lb X 6
135lb X 6
135lb X 6
135lb X 6
135lb X 6
Meal 2: Low carb fried chicken: Pretty cool recipe I found… basically take some chicken breasts coat them in parmeasan cheese and deep fat fry them… I try to avoid bad oils and using so much of a healthy oil in only one meal in costly, so I improvised. Cut the breasts up in small nugget like pieces and fried them on high in 1 inch of avocado oil. + Broccoli and hot sauce
recipe:
Mini-HIIT Workout:
90 seconds of sprints on the treadmill
20 x 15lb dumbbell swings
60 seconds walking break
90 seconds of sprints on the treadmill
20 x Push-ups
60 seconds of walking break
90 seconds of sprints on the treadmill
20 x 20lb shoulder presses
60 seconds walking break
15min steady state cardio
meal 3: 1 scoop 100% whey
Morning Weight: 205.2lbs ~ I think I need to start doing more HIIT! Regardless, today will be a metabolic workout, hopefully my hip doesn’t lock up during my squats like they did yesterday.
meal 1: 2 eggs boiled
meal 2: 40 sauteed shrimp in avocado oil, broccli, celery + 1 tbsp PB
meal 3: 1 egg cooked in 1 tbsp Extra Virgin coconut Oil
Metabolic Workout:
15lb x 15 long step dumbbell lunge
12 burpees
b/w squats AMRAP
2min walking rest on treadmill
20 x 20lb dumbbell curls
12 X 30lb Kroc Rows
b/w squats AMRAP
2min walking rest on treadmill
15lb x 15 long step dumbbell lunge
12 burpees
b/w squats AMRAP
2min walking rest on treadmill
20 x 20lb dumbbell curls
12 X 30lb Kroc Rows
b/w squats AMRAP
2min walking rest on treadmill
meal 4: 2 scoops 100% whey
Morning Weight: 204.4lbs ~ New low weight! Hopefully I can keep it dropping. Going to attempt a shoulder/arm workout today, see how well the shoulder holds up.
meal 1: 2 scoops 100% whey
Arm and Shoulder Workout:
Standing DB shoulder Press
20lb X 8
25lb X 8
30lb X 8
35lb X 8
40lb X 8
40lb X 8
40lb X 8
40lb X 8
Seated Arnold Press:
35lb X 6
35lb X 6
35lb X 6
35lb X 6
35lb X 6
Standing Dumbbell Curl
20lb X 8
30lb X 8
30lb X 8
30lb X 8
30lb X 8
30lb X 8
OH Tricep Extension:
70lb X 6
70lb X 6
70lb X 6
70lb X 6
70lb X 6
Meal 2: 3 sausages, asparagus, cucumber and celery
Morning Weight: 205lbs ~ My Cable, internet, and home phone were down for a day and a half because my line was “accidentally” cut when the competing company I do not suscribe to was adding lines in the neighbourhood. I did not cheat on Nov.11 and didn’t workout.
Meal 1: 2 scoops 100% Whey
meal 2: grilled chicken, cheese, salsa, + green vegetables
meal 3: 1 scoop 100% whey
meal 4: chicken + shrimp, w/ cheese and Salsa
November 13 2009
Morning Weight: 204lbs ~ This is my back off week, I’m going to do another Yoga class, my hips are tight and cause me pain when I squat. Monday I will get back my training frequency.
meal 1: 2 scoops 100% whey
meal 2: 2 scoops 100% whey
meal 3: chicken, greens, cheese and salsa
I should’ve eaten more but was busy
