Yesterdays diet looked like this
44/35/21 (C/P/F) @ 3174 calories
Hey there TRE!
What were your food choices like for your ratios?
hey everyone I forgot to post my diet and training from yesterday, by the way today, day 6 is an off day.
A1: Dip @ 60% 1RM
5X10 set/rep scheme
Weight: BW + 40 lbs
A2: Chinup @ 60% 1RM
5x10 set/rep scheme
Weight: BW + 35 lbs
B1: Incline hammer curls @ 60% 1RM
2x10 set/rep scheme
Weight: 30 lbs
B2: Tricep rope pull downs @ 60% 1RM
2x10 set/rep scheme
Weight: 50
Diet looked like this
3547 caloies total
45/34/21 (C/P/F)
I’ll post my diet for today in a while
j2048b,
My food choices are pretty good, I eat about 95% clean foods, maybe only one or 2 cheat meals a week and I ordinarly have about 42 meals per week (thats 6 per day). I never have fast food, I eat a decent amount of fruit, but I’m lacking a bit with vegetables, there too filling and it gets hard for me to get in my calories.
My fats are a pretty even spilt between saturated mono and poly. I supplement with fish oil so I get about 8 grams of healthy fat from that, I also have natural peanut butter, another good healthy fat source.
Carbohydrates are mostly complex except for pre and post workout. Many of my carbohydrates are whole grains too.
Protein, I eat a good amount of tuna and chicken, I have 92/8 beef several times per week too. Lately I’ve also been eating a bunch of whole eggs, usually about 3 or 4 daily. I end up getting 2/3 of my preotein intake from whole foods.
alright I keep forgeting to put up my diet, here is yesterdays diet:
3231 calories
ratio 53/31/16 (C/P/F)
I ended up doing a 15 minute interval session yesterday also, 15 second sprint with a 90 second light jog.
todays training looked like this
A1: Deadlift @ 80% 1RM
10X3 set/rep scheme
Weight: 245
A2: Seated Calf raise @ 80% 1RM
10x3 set/rep scheme
Weight: 135
A3: Ab wheel
10xnear failure set/rep scheme
Weight: N/A
Pretty good day in the gym. Weighed myself this morning and was up a little over a pound, might just be water but I’ll know tomorrow morning.
My diet is gonna look like this for today
3474 calories
ratio 45/35/20 (C/P/F)
I need to alter this week and also next weeks routines a bit. I will be out of town this coming weekend and the one after that, so my workouts for weeks 2 and 3 will be Monday, Tuesday, Thursday, Friday and then I will resume the normal every other day timing that I’m supposed to.
heres what todays training looked like.
Day 8 of ABBH is supposed to be off, but as I explained I need to go out of town and cant workout this weekend.
60 seconds rest between each set
A1: Bench Press @ 80% 1RM
10x4 set/rep scheme
Weight: 205 lbs
A2: Rows @ 80% 1RM
10x4 set/rep scheme
Weight: 150lbs
B1: Preacher Curls @ 80% 1RM
5x4 set/rep scheme
Weight: 100 lbs
B2: Decline Tri Ext. @ 80% 1RM
5x4 set/rep scheme
Weight: 90 lbs
Pretty good day in the gym, felt strong on all of the lifts, my last 2 sets of preacher curls were pretty tough though and I thought I was gonna miss a rep on my last set but I ended up finishing all reps for all sets.
Diet will be up later tonight
my computer crashed last night and i had to send it in for repairs today so noew im using a buddies computer for the next few days, sorry I didnt update last night but thats why.
My training today looked like this
A1: Front squat @ 65% 1RM
5x10 set/rep scheme
Weight: 170 lbs
A2: Rev. Crunch @ 65% 1RM
5x10 set/rep scheme
Weight: 50 lbs
A3: Calf raise @ 65% 1RM
5x10 set/rep scheme
Weight: 105 lbs
good day in the gym again, was very tired after all this, I was sweating all over th eplace haha. Big back pumps again though.
Diet looke like this
45/35/20 (C/P/F) @ 3572 calories
Tomorrow is day 10 and for me and it is an off day.
alright I got my computer back so I can update regularly again
yesterdays diet looked like this
46/33/21 (C/P/F)@ 3558 calories
work out for today looked like this:
All lifts are @ 65% 1RM
A1: Dips
5x10 set/rep scheme
Weight: BW + 42.5 lbs
A2: Chin Ups
5x10 set/rep scheme
Weight: BW + 37.5 lbs
B1: Inc. Hammer curls
2x10 set/rep scheme
Weight: 35 lbs
B2: Tricep pull down
2x10 set/rep scheme
Weight: 60 lbs
A little tired today but finished all my lifts, my arms felt really pumped after chins and dips.
My weight has increaed, I’m up 1.4 pounds, havent taken measurements but will do that at the end of the month. Ive had my calories at the same level I’m they are at now but was not gaining any significant weight, so I believe its gotta be all lean mass that I’ve gained.
It looks like you are gonna get aweomse results with this. I am starting Muscle Revolution in another month or so. I hope to get similiar results haha.
alright everyone sorry I didnt update on friday or over the weekend but heres everything
Fridays training went exactly as it was supposed to, I left my training log at my apartment I’ll be going back there tomorrow so if anyone wants details on that specific workout I’ll tell you about it.
I think it looked like this though:
A1: Deadlift
10x4 set/rep scheme
Weight: 245
A2: Seated Calf Raise
10x4 set/rep scheme
Weight: 135
A3: Ab wheel
10 times to near failure
I was unable to fitday over the weekend because I was out of town, but I ate how I normaly do so I would guess it was about 3200 calories with a ratio of 40/35/25 (C/P/F)
Todays tarining looked like this
A1: Flat Bench @ 80% 1RM
10x5 set/rep scheme
Weight: 205
A2: Row @ 80% 1RM
10x5 set/rep scheme
Weight: 150
B1: preacher curl @ 80% 1RM
10x5 set/rep scheme
Weight: 100
B2: Tricep decline extension
10x5 set/rep scheme
Weight: 90
Good lift day, final workout with these exercises for ABBH. I missed 1 rep on the last set of preachers, but thats the only thing I missed.
Todays diet looked like this
3610 calories
45/35/20 (C/P/F) ratio
I will be in the gym again tomorrow because as I said I am out of town again this weekend.
DF85,
Yeah I'm getting great results, I'll have new stats posted a week from today but so far I can tell you that I've gained some significant weight with little or no fat gain (I still have my abs). Let everyone know how it works for you.
heres what todays training looked like:
A1: Front squat @ 70% 1RM
5x10 set/rep scheme
Weight: 185
A2: Rev. Crunch @ 70% 1RM
5x10 set/rep scheme
Weight: 55
A3: Standing calf raise 2 70% 1RM
5x10 set/rep scheme
Weight: 115
Good final workout for these exercises, got all lifts in without much of a problem. I’m letting everyone know that the days with these exercises are killer on your lower back, I get such massive low back pumps from the front squats supersetted with rev. crunches.
The pump was so big today that I had to sit on a bench before I left the gym because it actually hurt to walk. I started supplementing with some taurine on these days and the day before it because I’ve heard it helps with relaxing pumps, but not too much luck with it.
Diet looked like this for today:
3528 calories
44/34/22 (C/P/F) ratio
I took some caliper measurments today to see what my fat was looking like, it was only a quick 3 site versus my usual 9 site measurement, but the 3 site says I may have actually lost 2/10ths of a percent of body fat. It’s not official yet but it seems like I’ve gained some significant weight and kept my body fat at the same level.
today is an off day for me, but I’m going to run some intervals on the treadmill for 15 minutes in abot an hour.
I’ll have the diet up later tonight around 9.
alright heres what todays diet looked like
3497 calories
46/34/20 (C/P/F) ratio
I went a little heavier on the calories today because I was very sore from the front squats and my triceps and biceps were still hurting from mondays workout, so I figured I could use some more food to help my recovery a bit.
hey everyone, I ended up leaving Friday night and I’m back now. My tarining log is at my apartment so I will put the last 2 workout that I had up tomorrow afternoon. I was unable to keep track of calories becuase I was away from a computer, but again I eat as I usually do and got over 3000 calories everyday for sure.
Tomorrow is the start of a new program as well, Chad Waterbury’s Strength Focused Mesocycle! I am actually pretty pumped to try it, I’ve never done volume as low as it is requiring but Chad knows what hes doing.
alright everyone here is what thursday and fridays training looked like
Thursday:
70% 1RM Lifts
A1: Dip
5x10 set/rep scheme
Weight: 45 lbs
A2: Chinup
5x10 set/rep scheme
Weight: 42.5 lbs
no arm work for this day, they were killing me from monday still
Friday:
80% 1RM Lifts
A1: Deadlifts
10x5 set/rep scheme
Weight: 245 lbs
A2: Seated Calf Raise
10x5 set/rep scheme
Weight: 135 lbs
Here is day one of SFM
All lifts @ 80% 1RM, I did not test new 1RM on lifts, so I increased my dips and chins by adding 5 pounds to my 1RM and calculated the new 80% from that. I did the same for the front squats, adding 5 pounds to my max.
A1: Good Morning
3x5 set/rep scheme
Weight: 110 lbs
A2: Dip
3x5 set/rep scheme
Weight: BW + 55 lbs
B1: Chins
3x5 set/rep scheme
Weight: 52.5 lbs
B2: Front Squat
3x5 set/rep scheme
Weight: 215 lbs
Good first day felt really strong with all the lifts, hadnt done good mornings in a long time so I had to kind of guess what weight I was going to use but I think I guessed pretty well.
Diet today looked like this
3499 calories
45/39/17 (C/P/F) ratio
I’ll have measurements, weight and BF% up later tonight. Pictures are gonna take a little bit, my girlfriend broke her camera when she was down in Florida, so I’ll have to get another camera from someone.
alright heres the stats
weight: 155.2 +3.1 lbs! (as of this morning)
Measurements (as of this morning):
Chest, right in the middle of the pec: 42.125" +1/8 inch
Just under the pec: 36.125" +1/8 inch
across my bb: 30.5" +/- 0 inches
waist: 30.5" +/- 0 inches
right and left bicep, no flex: 14.065 (one mark on the mayotape) +1/16th inch each"
right bicep flex: 15.5"
left bicep flex: 15.3125(one mark on the mayotape)" +1/16th inch
left thigh: 22.125" +.125 inches
right thigh: 20.625" +1/8 inch
left calf: 14" +/- 0 inches
BF% - 6.8 (as of this morning), barely anything, probably just slight mismeasurements in either this one or the first one, but still likely no bodyfat gain.
I’d say I probably did alright for that program, I’ve heard bigger gains but I’m not gonna complain about 3 pounds lean and no fat gain in about 3 weeks.
Pictures up soon!
This seems like a badass program and a very dedicated person is following it. I’ll keep following this as I’m looking for a kick ass program to follow when I start my bulk back up again in September.