AARS journal

[AARS]

It's been a year since I started this NEW life.
I can see that I have came a long way in a year, and THANKS to all of you for the help you have provided.


I have to tell you though, that I was BAD this past weekend. I ate Pizza and Ice Cream! I figured that I deserved a break. Back on the regular eating plan now though.

Did squats today and leg extensions. Had the same hip problem with the squats. Not quite as bad though, because I kept the weights lighter.

had two scoops of whey with skim, figs, Creatine, Glut., Acetabolan II, Flax, and thirty later had roast beef 6" sub with mustard.

[AARS]

Today, I did chest and shoulders.
It's time for a new workout schedule.
Had no problems with the shoulder today

[cursor]

Congratulations on the anniversary AARS! Keep on pumpin'

[AARS]

Thanks Cursor
I've been gone for awhile, it's our busy time of year. Summer!
I have been bulking!

Weight 201.5 up 7.5

Leg 26.5 Up 1/2"

Arm 17.25 Up 1/4"

Neck 18.5 Same

Chest 45.5 Up 3/4"

Waist 38 Up 3/4"

Forearm 15.25 same

Calf 17.5 Up 1/4"

Time to cut back.
Today is Wednesday, Cardio is on the list today in the form of Basketball.

[AARS]

Basketball for about an hour yesterday.
Today I have a jammed thumb, and a bum knee.

But it was fun.

Today
Squats, two warm up sets, and then two heavy sets to failure.
Shrugs, One warm up set, and then three heavy sets to failure.
BB press, three warm up sets, and then one heavy set to failure.

Breakfast
Banana, Skim milk, 1 scoop protein

10:30 Nuts, water

1:00 Post workout, Meat (beef steak), White bread, tomato, lett., Sprite, Water

4:30 Beef Jerky, Water

8:00 Chicken, Vegies

[Fudomyo]

I think you are off track a bit. You just need to swap a few things in the diet. Low insulin 90% of the time, eat like a fool, a fat free fool, after your workout.

You want insulin/protein/glycogen after your workout. Just no fat, right?

Currently, I think you are just gonna be stashing those nuts away for the winter. Capice? Don't eat them before the PWOS.

How about with dinner, or as a late night snack? Better yet, eat on your off days.

I'd go with the liquid post workout shake. Zero fat. 130g carbs, 70g protein. Eat the same thing 2 hrs later, but using food. So that chicken, with a cup of rice, and the veggies.

At 10:30 find something low carb.

You could eat more for breakfast, at least another scoop of protein.

$0.02

[AARS]

Thanks Fudo, points taken.
Advice is always welcome.

[AARS]

Arms and chest today
Tricep extension
Cable pressdown
Bench press
BB curls
DB curls
Ran out of time for DB flys

Warm up on tredmill for ten min.

Breakfast Oatmeal, Banana, Propel

12:00 Post workout Fish, Green Beans, Carrots, Beef, Sprite

1:00 Skim milk, 2 scoops of whey

4:00 Chicken Breast

8:00 Deer meat with vegies

Still using Creatine, Glut, Flax, and whey.

[AARS]

Saturday
Day off
Had Skim milk with one scoop of whey, Banana, and Oatmeal

12:00 American Chinese food, lots of chicken and vegies, Propel

3:00 Two eggs, water

8:00 Deer meat, carrots, pear, vegies, diet coke

10:30 Chips, Salsa



Sunday
Skim milk, and oatmeal for breakfast

12:00 Salad with chicken breast, and grilled chicken breast sandwich, water

3:30 Half of a chicken breast with Propel

8:00 spaghetti with bacon, bread, CAKE!

[AARS]

Early Breakfast
Skim with one scoop of Whey

8:00 jogged 1.5 miles

8:30 Skim with one scoop of Whey, banana

12:00 Shoulders, Back

1:00 Skim with two scoops of whey

2:00 Chicken burrito plain with salsa, Sprite

5:30 Can of chicken in water

6:00 Basketball 20min. (took it easy)


Monday measurements

Weight 198.5 down 3lbs

Leg 26.5 same

Arm 17.25 same

Neck 18 down

Chest 45.5 same

Waist 38 same

Forearm 15 down 1/4"

Calf 17.25 Down 1/4"

[AARS]

Breakfast- Peanut butter with oatmeal, Skim milk one scoop of whey

11:30 16 min on tread mill at light pace, Chest(bench, flys, pushups), Arms(tri extensions, db kickbacks, curls)

12:30 skim milk, two scoops of whey

1:30 baked fish, sprite, green beans, carrots, lean beef

3:30 small hand full of nuts

5:30 can of chicken breast in water

lots of water today

8:00 hamburger meat with salsa and little cheese, propel

[AARS]

Breakfast
6:00 one scoop whey with skim, banana

8:30 oatmeal, milk

9:00 two mile jog

10:30 one scoop whey with skim, banana

12:30 steak burrito plain with salsa no cheese, tea

4:00 a few nuts

6:00 one scoop whey with skim, banana

6:00 basketball 30min.

7:30 six inch club sandwich, subway no dressing or cheese, sprite

[AARS]

Breakfast
Oatmeal, peanut butter, banana, skim milk with one scoop whey

11:30 Leg extensions, BB press, shrugs, ten min. warmup on treadmill

12:30 Skim milk with two scoops of whey

1:00 baked fish, green beans, carrots, baked chicken, sprite

3:30 a few nuts

5:00 banana with propel

8:00 Lean steak with salsa and ketchup

[AARS]

6:30 banana, skim with one scoop of whey

7:00 1.5 mile jog

7:30 oatmeal with peanut butter, skim with one scoop whey

11:00 curls, tri extensions, push ups

12:00 skim with two scoops of whey

1:30 bacon and roast beef sandwich plain

5:00 ham, no bread

8:00 lean steak with vegies

lots of water today, couldnt stay out of the bathroom. making some changes to supps, will post new line up tommorow.

[AARS]

Monday
6:00 banana, skim with one scoop of whey

6:45 two mile jog H.I.T.

7:30 banana, skim with one scoop of whey

11:30 Light back workout

12:30 chicken breast burritos, plain with salsa, water

1:30 skim with two scoops of whey

4:30 Ham no bread

8:30 hamburger meat with salsa and vegies

Monday measurements


Weight 198.5 same

Leg 26.5 same

Arm 17.25 same

Neck 18 same

Chest 45.5 same

Waist 38 same

Forearm 15.25 up 1/4"

Calf 17.25 same

No big changes, except I can see more veins