Really? I actually bought that book for my girlfriend, so I’ll have to read it myself and check out the similarities.
[quote]Sayjin wrote:
Really? I actually bought that book for my girlfriend, so I’ll have to read it myself and check out the similarities.[/quote]
Maybe I don’t know what I’m talking about, but from reading the article on here, that’s what it sounds like. But I’m going off memory, so it might be different.
Anyways, rage on bro.
Saturday
2 HRX
Meal 1 - 1 scoop whey, 4 omega 3 eggs, 10g fish oil, 1 serving Chia
Meal 2 - 4oz chicken breast, broccoli
Meal 3 - 16oz prime rib, 2 servings potatoes, 1/4 blooming onion, 5 glasses of water
Meal 4 - Nothing*
*Note - No meals were consumed after this due to the Itis taking over.
A summary of the Itis, courtesy of The Boondocks -
"Granddad goes home and prepares some food for his new venture. His first creation is the Luther Burger: “A full pound burger with grilled onions, melted cheese, five strips of bacon and sandwiched in between…two Krispy Kreme donuts.”
Huey looks over the menu and informs Granddad that he can’t serve this food to people as it will cause death. Riley tastes the Luther, declaring candidly that “this is what crack must feel like.” He then passes out, waking up briefly a short time later, affirming that the Luther is the “best thing ever.” Granddad leaves him to sleep the itis off and opens the restaurant."
Weight - 193
No pictures today, as the post cheat meal bloat is too strong. Will wait a day or two for the pics.
Monday
2 HRX
Meal 1 - 2 scoop Whey
Meal 2 - 2 scoop Metabolic Drive, 1 serving Chia, 10g fish oil
Meal 3 - 2oz almonds
2 HRX
Meal 4 - 10oz steak, broccoli
Meal 5 - Remainder of steak, broccoli
PWO - 1 scoop Grow! Whey
Pre bed - 2 scoop Metabolic Drive, 10g fish oil, broccoli, 1 serving Chia
This is the nutrient info I’m basing my steaks off of (weighed raw) so hopefully its pretty accurate.
Also, I’m going to model my workouts after the one described in CTs Destroying Fat article. I’m going to play around with it starting tonight, ending my workouts for the week on Thursday so that I can begin my full workout week starting on Sunday and stay within that grove.
Tonights workout will be the following
A1 - Bench Press (4-6 reps)
A2 - DB Flys (6-8 reps)
2min rest
B1 - Weighted pullups (4-6 reps)
B2 - Straight arm pulldown (6-8 reps)
2min rest
Repeat each superset 5-6 times.
Also, I’m getting my Biosignature done this Wednesday after work for $50, so I’ll finally have an acurate bf% reading. I’m going to say I’m 20% just so I wont be dissapointed lol.
Tuesday
2 HRX
Meal 1 - 2 scoop Grow! Whey
Meal 2 - 8oz steak, broccoli, 1tbsp EVOO
Meal 3 - 2 hot dogs, 1oz almonds
Meal 4 - 9oz steak, broccoli, 1tbsp EVOO, 1oz almonds
Meal 5 - 6 omega 3 eggs, broccoli
2 HRX
Meal 6 - 2 scoop Low-Carb Metabolic Drive, 20g fish oil, 1 serving Greens+
Arrrrrrrrrrrrrrrrrrgh! I feel like The Hulk hit my in my chest today. I dont get off work until 10pm and then I have to go home and do my food prep for tomorrow, since I work from 6am to 2:30pm - Biosig from 3-4 and then work from 6-10pm. I defrosted a 2 1/2 lb salmon last night…so I think I’m going to bake that, steam up 2 bags of broccoli, pan cook the last 8oz of this steak I have, bag up 2oz of almonds and just make sure its all gone by the end of the day tomorrow.
No counting nutrients this week - Just making sure I’m eating enough food to make ‘the shift’ and keep my energy high enough so that I dont pass out.
Few things:
I did Destroying Fat last summer. Lost 15 pounds in 4 weeks, while maintaining strength. Good program, especially the lactic acid training days. Don’t know if you’re doing the whole program, or just bits and pieces of it.
Look forward to hearing about the BioSig fat test. Yeah, 20% is good, so you won’t be upset if it’s close to that. From the look of your pics, I’m going 9.5%.
How are you holding up with the manual labor job? Do you feel weak at the end of the day? Is it affecting your training? Seems like you are holding up fine so far.
Your meal plan looks pretty solid, pretty similar to what I’m eating, in terms of greens, dead animals, and fats. My diet looks like:
2 scoops Grow!, 1 serving flax, 1 T EVOO, 1 serving Flameout, 1 serving Superfood
8 oz Chicken, broccoli, 1 T EVOO
8 oz turkey burger, lettuce, 1 oz. almonds
8 oz fish, broccoli, 1 T EVOO
2 scoops LCMD, PB, 3g fish oil
I noticed you are taking Superfood, Chia, and Greens+. Which one do you like the best, and why? I’ve never tried Greens+ (tastes like open butt right? hahahahaha) or Chia, but I’m digging Superfood. I put it in my shake first thing in the morning so I don’t forget. Gives the Grow! shake a nice berry flavor to it.
[quote]tmoney1 wrote:
Few things:
I did Destroying Fat last summer. Lost 15 pounds in 4 weeks, while maintaining strength. Good program, especially the lactic acid training days. Don’t know if you’re doing the whole program, or just bits and pieces of it.
Look forward to hearing about the BioSig fat test. Yeah, 20% is good, so you won’t be upset if it’s close to that. From the look of your pics, I’m going 9.5%.
How are you holding up with the manual labor job? Do you feel weak at the end of the day? Is it affecting your training? Seems like you are holding up fine so far.
Your meal plan looks pretty solid, pretty similar to what I’m eating, in terms of greens, dead animals, and fats. My diet looks like:
2 scoops Grow!, 1 serving flax, 1 T EVOO, 1 serving Flameout, 1 serving Superfood
8 oz Chicken, broccoli, 1 T EVOO
8 oz turkey burger, lettuce, 1 oz. almonds
8 oz fish, broccoli, 1 T EVOO
2 scoops low carb Metabolic Drive, PB, 3g fish oil
I noticed you are taking Superfood, Chia, and Greens+. Which one do you like the best, and why? I’ve never tried Greens+ (tastes like open butt right? hahahahaha) or Chia, but I’m digging Superfood. I put it in my shake first thing in the morning so I don’t forget. Gives the Grow! shake a nice berry flavor to it.[/quote]
I’m actually going to do everything outlined in the program, so if I get even half the results that you did I’ll be pretty happy. I originally had it planned out so I’d start out this Sunday, but I realized last night that if I do that, my intense workouts will fall on Wed and Fri which is when I’m working the labor job…so to answer your question yeah its affecting my workouts at this point. If you didn’t notice I missed last Fridays workout because I came home after work intending to take a short nap and was out for at least 8 hours.
You know whats weird? I actually like Greens+ better than Superfood because it mixes a lot better, with Superfood always clumping up on me no matter how much I shake it. Also, I found a way to avoid the open butt taste of Greens+: add liquid fish oil - the shit tastes GREAT! If you can get some Chia I’d recommend it - it helps keep you full and has no taste while being similar to flax meal, so you can add it to any shake.
Wednesday
2 HRX
Meal 1 - 6 turkey sausages, broccoli
Meal 2 - Salmon, broccoli
Meal 3 - Salmon, broccoli
Meal 4 - Salmon, broccoli
2 HRX
Meal 5 - 1 scoop Metabolic Drive, 1 serving Superfood, 1 scoop Grow! Whey
Alright - onto the news I’ve been waiting for all week!
BioSignature Measurements:
Height - 72 inches
Weight - 190lbs
Skinfold Measurements:
Chin: 4mm
Cheek: 11.6mm
Pecs: 5.2mm
Triceps: 7.4mm
Subscap: 16.2mm
Mixaxillary: 9.2mm
Supa-iliac: 8.8mm
Umbilicus: 11.5mm
Knee: 5mm
Calf: 7.8mm
Bodyfat - 13.8%
I’m super pumped to work with the guy who did my measurements today. As far as first impressions, he made a great one. From our brief conversation, I can tell that he really has a genuine passion for helping people achieve their goals as opposed to making a quick buck, which is a rare thing these days.
I’m a lot closer to my goal of 10% than I originally thought. If those works out for me, as well as incorporating CTs ‘Destorying The Fat’ workout protocol, I will certainly reach that goal by August…or even surpass it!
Thursday
2 HRX
Meal 1 - 2 scoop Grow! Whey
Meal 2 - 1 scoop Grow! Whey, 1 scoop Low-Carb Metabolic Drive, 15g fish oil, 2tsp acai juice, 1 serving Greens+
Meal 3 - 6 omega 3 eggs
2 HRX
Meal 4 - 7oz pork
Meal 5 - 6oz steak
I’m going to make a strong attempt to get a workout in tomorrow after work, but if this week is any indicator then I’ll just pass right as I get home. I hate low carbing initially because the process over to a fat metabolism is always so hard for me - my energy is super low, the yawns I spoke about before return with a vengance, and I’m irritable as all hell. I’m hoping I’ll be better by Saturday, since I’m going to get at least 9 hours of sleep on Friday night, but we shall see.
I went to the doctor today about my leg and had an X-ray done,but he said that it was perfect and couldn’t find anything wrong with it. The diagnosis that I received was that it is probably popliteus tendinitis, while he ruled out a hamstring strain.
I was prescribed some physical therapy as well as an MRI and have a follow up appointment for next week.
are you getting enough sleep? wierd as it sounds i have leaps and bounds of energy after i get off my graveyard shift(maybe it has to do with the sun?). but i try to get 8-9 hours of sleep in during the day everyday…
ive noticed my quad that i slide with when i bowl is hurting after everygame i bowl now. but it doesnt bother me any other time…
[quote]djwhizkid wrote:
are you getting enough sleep? wierd as it sounds i have leaps and bounds of energy after i get off my graveyard shift(maybe it has to do with the sun?). but i try to get 8-9 hours of sleep in during the day everyday…
ive noticed my quad that i slide with when i bowl is hurting after everygame i bowl now. but it doesnt bother me any other time…[/quote]
No man, I can’t say that I am. On most days of the week I’m getting about 5-6 hours of sleep a night, which I know isnt helping, but I think the level of tiredness I’m feeling now is because of my diet. Last night I went to bed at 11, woke up at 1am for some reason, couldnt fall asleep until 2 and woke up again at 5am for work. Despite all of this I feel great today, so maybe the shift I was looking for has taken place?
Regardless, I’m going to try to up my sleep, but with this work schedule it gets a little hectic at times.
Friday
2 HRX
Meal 1 - 1 scoop Metabolic Drive, 1 scoop Grow! Whey
Meal 2 - 3 chicken wraps from Wendys (without bread) and 1 serving Mandarin chicken
2 HRX
Meal 3 - 9oz steak, broccoli
Meal 4 - 6 omega 3 eggs, broccoli, 2tbsp EVOO
Meal 5 - 6oz steak, broccoli
I feel like I broke through the metabolic shift barrier today, so while I’m still a bit tired (most likely from being out in 90 degree weather for 8 hours), I’m not as tired as I was earlier in the week. From my experience low carbing it in the past, it will be smooth sailing from this point on.
My lunch was pretty nasty today, so I had to make due with what I could find out here in the streets. I cooked up some turkey in coconut oil…straight up disgusting!
I wont make it to the gym today, but I’m going to perform some ab wheel rollouts ,sandbag deadlifts and a sledge hammer finisher later on tonight at my apartment.
Saturday
2 HRX
Meal 1 - 6oz steak
Meal 2 - 4oz chicken breast, broccoli, 2tbsp EVOO
Meal 3 - 6 omega 3 eggs, broccoli, 2tbsp EVOO, 10g fish oil
2 HRX
Meal 4 - Going out to dinner tonight, so I’ll make a healthy choice.
Meal 5 - 4oz chicken breast cooked in coconut oil, broccoli, 2tbsp EVOO
I feel as if I’m becoming fat adapted right on schedule, so now its time to start paying attention to my macronutrients again instead of just eating as much as I want, since I’ve been maintaining the same weight all this week.
From now on, here are my guidelines:
- Protein: 1.5 to 1.75g per pound
- Fat: 0.5g to 0.75g per pound
- Carbs: less than 50g
285-333g Protein
95-143g Fat
30-50g
I just bought 2 tubs of Grow! Whey in order to help meet my protein needs, which should be easy to meet when mixed in with solid food. I’m also going to experiment with larger, less frequent meals in order to actually apply some of the things that I’ve been reading recently and see if it works for me.
Here is my newly constructed workout plan for about the next 4-6 weeks:
Monday - Heavy chest/back (AM) + 20w/40r ellipitcal intervals (PM)
A1) Gironda Dips
4-6 reps
No Rest
A2) Dumbbell Bench Press
6-8 reps
2min rest
B1) Weighted pull-ups
4-6 reps
No Rest
B2) Straight-arms pulldown
6-8 reps
2min rest
Perform each superset 5-6 times.
Tuesday
Lactate inducing workout + 20-30min of steady state aerobic work afterwards
Circuit A - 12 to 15 reps per set (perform circuit 3x)
A1) Pushups - BW
A2) Back Squat - 135lbs
A3) Bentover Row - 135lbs
A4) Stiff-legged deadlift - 135lbs
A5) V-Ups
No rest (or as little as possible) within the circuit. 1-2min rest after all 3 sets of a circuit have been completed.
Circuit B - 15 to 20 reps per set (perform circuit 3x)
B1) Dumbbell shoulder press
B2) Dumbbell step-ups (15-20 reps each leg)
B3) Wide Grip Pulldowns
B4) Good mornings
B5) Ab wheel rollouts (from knee)
No rest (or as little as possible) within the circuit.
Wednesday
Off
Thursday - Heavy lifting quads/hams
A1) Back Squat
4-6 reps
No Rest
A2) Leg Press
6-8 reps
2min rest
B1) Romanian or Stiff-leg deadlift
4-6 reps
No Rest
B2) Good morning
6-8 reps
2min rest
Perform each superset 5-6 times.
Friday
Off
Saturday
Lactate inducing workout + 20-30min of steady state aerobic work afterwards
Sunday
Off
This will be hell. I will not like it, but it must be done.
Here is my shake schedule for the day as well:
Waking: 2 scoop Grow! Whey, 5-10g Glutamine, 10g BCAA, 5g Beta Alanine
Pre-Workout: 2 scoop Grow! Whey, 10g BCAA, 10g Glutamine
PWO: 2 scoop Grow! Whey, 10g BCAA,5g Beta Alanine, 5g creatine, 10g Glutamine
Pre Bed: 2 scoop low carb Metabolic Drive, 10g BCAA, 1oz almonds, 1tbsp EVOO, 1tbsp fish oil
These shakes right here will account for 172g protein and 35g of fat, so all I need to do is come up with another 120g protein and 90g fat through solid meals in order to roughly hit my numbers.
Looks like the game plan is good bro. Keep it going man.
Remember, on the lactic acid days, it’s 3 seconds down, 1 second up. The first circuit is tough, the second circuit is tougher, the third circuit, you’re in pain with the lactic acid buildup waiting for the set to end. It’s worth the pain though.
3 seconds lowering the weight?
Weight: 187.5
Waist: 32.5 inches*
*Note - I remember a few pages back saying my waist was 31 inches, but that turns out to be incorrect. I wasn’t measuring it properly, so now that I am my numbers will be much more consistant.