[quote]Sayjin wrote:
3 seconds lowering the weight?[/quote]
Fixed it, my bad.
161lbs - LBM
26lbs - fat
sick
good work dude
[quote]tmoney1 wrote:
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.[/quote]
It already sounds like hell on Earth - I have 6 hours until my workout and I’m already dreading it! The 3rd circuit is optional, right? Depending on how long I have after I finish the 2nd circuit/if I haven’t tossed my lunch yet I’ll see if I can do it.
The only problem is that I have work an hour after I get out of class at 4, so I need to finish the circuit in 30min and get my 30min of pwo cardio in.
About how long did each circuit take you?
[quote]ZeusNathan wrote:
161lbs - LBM
26lbs - fat
sick
good work dude[/quote]
Thanks man! I’m hoping to ultimately get down to 10% or lower by the end of August. With the way things are going now, I really feel like I can get down to 12% by the end of June. How are things going for you these days? That least meal you posted in your log made me hella jealous!
Monday
2 HRX
Meal 1 - 2 scoop Grow! Whey, 10g BCAA, 1 serving Superfood
Meal 2 - 6 omega 3 eggs, broccoli, 1oz almonds
Weight Workout
Pre Workout - 2 scoop Grow! Whey, 10g BCAA, 10g glutamine
Post Workout - 2 scoop Grow! Whey, 10g BCAA, 10g glutamine
Meal 3 - 2 scoop low carb Metabolic Drive, 1 serving Greens+, 10g fish oil, broccoli, 1tbsp EVOO
Interval Workout
Meal 4 - 2 servings of oatmeal, 2tbsp honey, 1 large navel orange
Breakdown
226g Protein
70g Fat
130g Carbs
Missed my numbers by a bit there, but I’ll be keeping a more watchful eye on that starting today.
Forgot to post my workout for yesterday:
Gironda Dips - Bodyweight of 188
1x6
Dumbbell Hammergrip Bench -
60lbsx6
2min rest
Weighted Pull up (BW+15) -
1x4
Straight arm pulldown - 36lbs
1x8
2min rest
Repeated each superset 5x
Interval workout:
20w/40r for 15min on the elliptical machine with the resistance set to 15.
This was my first time doing the Gironda dips, and all I have to say is while they are fun to perform, they’re difficult as hell to perform correctly. I had a close call with the dumbbell on my bench yesterday as well. I tried to start my incorporation of the ‘load for 6, lift for 8’ philosophy on a good note, yet on the 7th rep I started to resemble somebody holding a struggling snake over my body. I got the 7th rep, but I don’t count it in my log because I didnt feel I did it with proper form, but we’ll see about next week.
I went to work out with one two of my friends last night for my intervals, and they thought I was plum crazy. I started by workout 10min before them and by the time they had been on the machine for 5min I was done and breathing like a maniac, but it felt good. According to my HR monitor I was sitting at between 183-194 for the entire 15min!
[quote]Sayjin wrote:
tmoney1 wrote:
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.
It already sounds like hell on Earth - I have 6 hours until my workout and I’m already dreading it! The 3rd circuit is optional, right? Depending on how long I have after I finish the 2nd circuit/if I haven’t tossed my lunch yet I’ll see if I can do it.
The only problem is that I have work an hour after I get out of class at 4, so I need to finish the circuit in 30min and get my 30min of pwo cardio in.
About how long did each circuit take you?
[/quote]
Yes, the third circuit is optional.
About five minutes per circuit, plus a two minute rest between circuits, so if you get three circuits, about 20 minutes. If you get two circuits, about 15 minutes.
I guess my post from last night didnt go through so I’ll repost it in a shorter format since I’m running low on time.
I had to call my workout early yesterday because I got kicked out of the gym for improper footwear. I finished my 1st circuit (barely) and was getting ready to my 2nd run of the 2nd circuit when the rec attendant told me I had to leave because I have my vibrams on. It was a nice day out and they’re damn comfortable to wear, but it hadn’t dawned on me to grab my gym shoes before I left the house that morning. Needless to say I was upset, but I couldn’t argue with it because I understand why I was booted. I made the best of it though and did my cardio as a brisk walk around campus before I had to go to work.
I’ve come to the realization that I’m a creature of habit, and while this may be a bad thing in some regards, it could be viewed as a positive thing in terms of dieting down. When I started this log, I can tell that I was at a higher bodyfat percentage than I am at now, but considering the time and effort that I’ve been putting into changing my body since mid January, the results have been lackluster.
Could it be that I’ve been ignoring the laws of thermodynamics? Possibly.
Time to clamp down and make a diet and follow it until adjustments need to be made.
Protein - 245g
Fat - 90g
Carbs - <50
Workout days
Meal 1 - 2 scoops Grow! Whey (44g Protein, 4g carbs, 4g fat)
Meal 2 - 6oz beef, 1oz walnuts, broccoli, 5g fish oil (60g Protein, 37g fat, 2g carbs)
Pre Workout - 2 scoops Grow! Whey, 10g BCAA, 10g Glutamine (44g protein, 4g carbs, 4g fat)
During Workout - 20g BCAA
Post Workout - 2 scoops Grow! Whey, 10g BCAA, 10g Glutamine (44g protein, 4g carbs, 4g fat)
Meal 3 - 3oz cooked chicken breast, broccoli, 5g fish oil, 1oz walnuts (28g protein, 26g fat, 2g carbs)
Meal 4 - 2 scoop Low-Carb Metabolic Drive, 10g fish oil, broccoli (40g protein, 14g fat,6g carbs
Total:
260g Protein
89g Fat
22g Net carbs
Non Workout Days
Meal 1 - 2 scoops Grow! Whey (44g Protein, 4g carbs, 4g fat)
Meal 2 - 6oz beef, 1oz walnuts, broccoli, 5g fish oil (60g Protein, 37g fat, 2g carbs)
Meal 3 - 5oz chicken breast, broccoli (40g protein, 5g fat)
Meal 4 - 5oz chicken breast, broccoli (40g protein, 5g fat)
Meal 5 - 3oz cooked chicken breast, broccoli, 5g fish oil, 1oz walnuts (28g protein, 26g fat, 2g carbs)
Meal 6 - 2 scoop Low-Carb Metabolic Drive, 10g fish oil, broccoli (40g protein, 14g fat, 6g carbs)
Total:
252g Protein
91g Fat
14g Net Carbs
As far as waving my calories, that will take care of itself every 3rd and 4th day when I have my carb meal at the end of the night, adding at the most another 400 calories for the day.
I’m going to go shopping for my food once I get off work tonight. As they say, there ain’t nothing left to do but do it.
Oh yeah, pics will be posted tomorrow morning.
[quote]Sayjin wrote:
I’ve come to the realization that I’m a creature of habit, and while this may be a bad thing in some regards, it could be viewed as a positive thing in terms of dieting down. When I started this log, I can tell that I was at a higher bodyfat percentage than I am at now, but considering the time and effort that I’ve been putting into changing my body since mid January, the results have been lackluster.
Could it be that I’ve been ignoring the laws of thermodynamics? Possibly.
Time to clamp down and make a diet and follow it until adjustments need to be made.
Protein - 245g
Fat - 90g
Carbs - <50
Workout days
Meal 1 - 2 scoops Grow! Whey (44g Protein, 4g carbs, 4g fat)
Meal 2 - 6oz beef, 1oz walnuts, broccoli, 5g fish oil (60g Protein, 37g fat, 2g carbs)
Pre Workout - 2 scoops Grow! Whey, 10g BCAA, 10g Glutamine (44g protein, 4g carbs, 4g fat)
During Workout - 20g BCAA
Post Workout - 2 scoops Grow! Whey, 10g BCAA, 10g Glutamine (44g protein, 4g carbs, 4g fat)
Meal 3 - 3oz cooked chicken breast, broccoli, 5g fish oil, 1oz walnuts (28g protein, 26g fat, 2g carbs)
Meal 4 - 2 scoop Low-Carb Metabolic Drive, 10g fish oil, broccoli (40g protein, 14g fat,6g carbs
Total:
244g Protein
89g Fat
22g Net carbs
Non Workout Days
Meal 1 - 2 scoops Grow! Whey (44g Protein, 4g carbs, 4g fat)
Meal 2 - 6oz beef, 1oz walnuts, broccoli, 5g fish oil (60g Protein, 37g fat, 2g carbs)
Meal 3 - 5oz chicken breast, broccoli (40g protein, 5g fat)
Meal 4 - 5oz chicken breast, broccoli (40g protein, 5g fat)
Meal 5 - 3oz cooked chicken breast, broccoli, 5g fish oil, 1oz walnuts (28g protein, 26g fat, 2g carbs)
Meal 6 - 2 scoop Low-Carb Metabolic Drive, 10g fish oil, broccoli (40g protein, 14g fat, 6g carbs)
Total:
252g Protein
91g Fat
14g Net Carbs
As far as waving my calories, that will take care of itself every 3rd and 4th day when I have my carb meal at the end of the night, adding at the most another 400 calories for the day.
I’m going to go shopping for my food once I get off work tonight. As they say, there ain’t nothing left to do but do it.
Oh yeah, pics will be posted tomorrow morning.
[/quote]
Solid
Couple of ?'s
-
Why are you taking in more protein on your off-days than workout days? It’s not much, but it’s slightly higher. I assume it’s because on workout days you are eating 4 larger meals, as compared to 6 smaller meals on non-workout days.
-
On workout days, maybe switch meals 2 and 3 around. Post-workout, you’re only eating 3 oz of chicken, whereas for meal 2, you are eating 6 oz of beef. Unless you like it that way, I’m usually starving after workouts, and usually kill 8oz of animal, usually chicken.
-
What kind of beef/chicken do you use to get those protein numbers? The stuff I buy has 23g of protein per serving (4 oz) in beef and chicken. Yours looks closer to 30g protein per serving. Maybe we just buy different products.
-
Do you like walnuts better than almonds as your choice of nuts to eat? I know walnuts have higher fats, but I’m sure you can’t go wrong with either kind of nuts.
-
My first meal is similar to yours. 2 scoops Grow! Whey + 1 serving Superfood + 1 T EVOO + 1 serving Flameout = Breakfast of Champions. Forget Wheaties - here is your real breakfast right here.
Looks good bro. Rage on.
[quote]Sayjin wrote:
I guess my post from last night didnt go through so I’ll repost it in a shorter format since I’m running low on time.
I had to call my workout early yesterday because I got kicked out of the gym for improper footwear. I finished my 1st circuit (barely) and was getting ready to my 2nd run of the 2nd circuit when the rec attendant told me I had to leave because I have my vibrams on. It was a nice day out and they’re damn comfortable to wear, but it hadn’t dawned on me to grab my gym shoes before I left the house that morning. Needless to say I was upset, but I couldn’t argue with it because I understand why I was booted. I made the best of it though and did my cardio as a brisk walk around campus before I had to go to work.[/quote]
assholes
but yea man, im trying out this new thing where all i do are squats. lol. working great so far i guess, squats went from 225lbs 5 x 5 to 275lbs in a matter of 2 weeks. and you can never go wrong with korean food. i can pig out cuz i love it and its all healthy.
[quote]tmoney1 wrote:
Solid
Couple of ?'s
-
Why are you taking in more protein on your off-days than workout days? It’s not much, but it’s slightly higher. I assume it’s because on workout days you are eating 4 larger meals, as compared to 6 smaller meals on non-workout days.
-
On workout days, maybe switch meals 2 and 3 around. Post-workout, you’re only eating 3 oz of chicken, whereas for meal 2, you are eating 6 oz of beef. Unless you like it that way, I’m usually starving after workouts, and usually kill 8oz of animal, usually chicken.
-
What kind of beef/chicken do you use to get those protein numbers? The stuff I buy has 23g of protein per serving (4 oz) in beef and chicken. Yours looks closer to 30g protein per serving. Maybe we just buy different products.
-
Do you like walnuts better than almonds as your choice of nuts to eat? I know walnuts have higher fats, but I’m sure you can’t go wrong with either kind of nuts.
-
My first meal is similar to yours. 2 scoops Grow! Whey + 1 serving Superfood + 1 T EVOO + 1 serving Flameout = Breakfast of Champions. Forget Wheaties - here is your real breakfast right here.
Looks good bro. Rage on.[/quote]
-
Thanks for calling me out on that man, much appreciated! I screwed up with the numbers, so I just corrected my math and edited the updated number - so its now 260g protein on my workout days.
-
I was considering doing that just because of the reasons you mentioned, but I think its something I can work through since I’ll be eating a bag of broccoli at that point which will knock any ravenous hunger I have right on its ass. I just like putting my heavy calories closer towards the beginning of the day and right before bed since I’ll be fasted for awhile.
3)I’m using (recalling from memory right now) beef chuck eye. Whats really interesting is I cant find any data for it on the USDA nutrient database, so I’m have to go off of the serving lable on the package - http://www.T-Nation.com/forum_images/2/2/225f8-GEDC0228.jpg
As for the chicken…well, that has been something I’ve been stressing about for some time now, but now I’ve decided to not do so anymore and just work from assumption that 1oz of cooked chicken breast =8g protein/1g fat and base all my numbers from that. I could be wrong, but at this point I’ll risk it just for some peace of mind and consistancy.
-
I love the hell out of some almonds, so its them over walnuts for me any day of the week. The only reason I chose walnuts is because I recently went out and bought 4lbs of nuts and they were the first bag I opened. The last time I had walnuts were last year, but I think I got a bad batch because they tasted like (get ready for it) open ass, so I swore them off until recently. They dont taste bad at all, but they cant even stand in the presence of almonds as far as taste goes IMO.
-
Hell yeah it is! I’m trying to get my girlfriend to replace her 2 servings of Raisin Bran every morning to something more healthy, but to no avail just yet. How does the superfood help mask the taste of the EVOO? I remember when I was on the AD trying to take swigs of EVOO by the tbsp…worst decision ever. My roomates thought I was crazy, hyping myself up to try and down it only to have it come up instantly.
[quote]ZeusNathan wrote:
assholes
but yea man, im trying out this new thing where all i do are squats. lol. working great so far i guess, squats went from 225lbs 5 x 5 to 275lbs in a matter of 2 weeks. and you can never go wrong with korean food. i can pig out cuz i love it and its all healthy.
[/quote]
Shit, you’re a braver man than I good sir! When I was doing Rippetoes, squats were a source of fear for me, knowing that each time I got under that bar I’d be doing more work than the previous session. How many times a week do you squat/sets do you do? Today is leg day for me, and I’m just going to try and shoot for 80-90% of 315 (325 ATG being my previous max 5RM, but I’m not going anywhere near that with my leg being in the shape that its in.)
Keep me posted on how thats working out for you!
Front (testing to see if I need to shrink it)
Back #1 - Insert laughter here!
Back #2 - Really need to work on the back
Wheels
Random front pose. Is that an ‘X’ pattern of chest hair I see?
[quote]Sayjin wrote:
Back #2 - Really need to work on the back[/quote]
ive been trying to hit mine hard too…to no avail though…
you and my brother have a similar build…hes nowhere near as lean as you though…
Is this what success looks like? I hope so. Veggies are in the steamer and the meat is in the oven. This shall be a wonderful week.