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15-Jun-03, 01:18 PM
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#76
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Sunday
Workout was hard as anything today! Ate an apple around 30 mins before workout. Then I did my circuit of Bench, Db Squat, one armed rows, and Deadlift. EDIT oh yea forgot to mention, I did 4 circuits in 30 mins, boy was I WHIPPED!!!
Afterwards, I had:
1 scoop All the Whey, mixed with 1 Slim Fast
1 package sugar free pudding (that is crap, don't buy it, tastes like dirt)
2 cinnamin rolls
2 bowls of Rice Krispy Treats
And now I'm going to take a shower and maybe a little nap (carb coma). Then I'll be eating more.
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Last edited by abarlament; 15-Jun-03 at 01:20 PM.
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15-Jun-03, 03:10 PM
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#77
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Registered User
Join Date: Jun 2003
Posts: 692
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.
Quote:
Originally posted by abarlament
Sunday
Workout was hard as anything today! Ate an apple around 30 mins before workout. Then I did my circuit of Bench, Db Squat, one armed rows, and Deadlift. EDIT oh yea forgot to mention, I did 4 circuits in 30 mins, boy was I WHIPPED!!!
Afterwards, I had:
1 scoop All the Whey, mixed with 1 Slim Fast
1 package sugar free pudding (that is crap, don't buy it, tastes like dirt)
2 cinnamin rolls
2 bowls of Rice Krispy Treats
And now I'm going to take a shower and maybe a little nap (carb coma). Then I'll be eating more.
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sugar free pudding  ?????? get the real pudding   . yumm, looks like cinnamon rolls are going on my menu  . by the way, tell me how that angel food cake thing turns out. My mom didnt make it friday so im going to be having it this friday. |
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16-Jun-03, 12:07 PM
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#78
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Yea, my dad thought it was best if he got sugar free, so oh well...
Monday
Had my first day of football practice today, so that depleted a few carbs, but it was hella fun. Afterwards (practice was an hour and a half), we went to the weightroom, and me and a buddy did squats. We weren't expecting big poundages but we did pretty good for just having practiced.
Box Squats 1 inch below parrelel
135x3 160x3 180x3 205x2 215x1 225x1 235x1 245x1 PR
245 was the most I did because I struggled quite a bit, and I didn't want to go to failure. I'd say, if I hadn't practiced first, I probably could have gotten 280-300. We'll see when I max out on squat.
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16-Jun-03, 12:57 PM
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#79
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Registered User
Join Date: Jan 2003
Posts: 281
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How are your stats Abarlement? Are you still losing fat and gaining muscle? |
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16-Jun-03, 03:50 PM
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#80
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Looking in the mirror, I think that I look better than I did.
Now, looking back I think it was a mistake to do a 3 day carbup. I overate, and that definetly made results a lot slower. I probably gained more muscle doing that, but lost less fat than I could have. Weights all went up week by week, so yea, I got stronger. I am borrowing coach's calipers Wednesday, so I'll let you know my new BF% then.
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16-Jun-03, 04:01 PM
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#81
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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To recap the poundages, here are the starting and finishing weights for common exercises from when I started this cycle and today (the end of it)
Bench Press
-Beg-
135x5 then 225 3x5
-End-
235 4x3 (also did 255x2, and 245 3x3)
Deadlift
-Beg-
225x6 275x4 285x7
-End-
315x3 335 2x3 PR
Box Squat
-Beg-
(front box squats)135x5 185x3 160x5 165x5
-End-
135x3 160x3 180x3 205x2 215x1 225x1 235x1 245x1 PR |
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19-Nov-03, 11:36 AM
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#82
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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This is a bump. Going back on the diet in a week or two.
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19-Nov-03, 11:45 AM
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#83
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Registered User
Join Date: Jun 2003
Location: Florida
Age: 23
Posts: 1,466
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Quote:
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Originally Posted by abarlament
This is a bump. Going back on the diet in a week or two.
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Good luck with it!!
__________________
Liberty. Equality. Fraternity.
"Veni, vidi, vici." - Julius Caesar
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19-Nov-03, 04:36 PM
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#84
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Registered User
Join Date: Jun 2003
Posts: 692
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Quote:
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Originally Posted by abarlament
This is a bump. Going back on the diet in a week or two.
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nice . Good luck man :thumbup: . |
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19-Nov-03, 09:53 PM
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#85
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Thanks guys here are the changes I plan on making this time around:
+ post workout 15g dextrose and my regular whey
+ 1g protein per lb, ~ 20g carbs from vegetables, rest from fat, bodyweight x 12 calories
+ I am not sure right now if I am gong to do a powerlifting workout or an olympic workout.
+ I might even do some cardio this time twice a week.
+ I will clean up the carb ups for faster results. |
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23-Nov-03, 11:20 AM
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#86
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Back on it today. Just had my breakfast of 3 bacon strips, 2 whole eggs + cheese. Even had some black coffee with heavy cream. Feels good to be back in the game
My goal calories is 2500-2700. 200g fat (66%), 207g pro (30%), 20g+/- carb (3%). For 5 meals a day, I try to eat 40g fat, 41g pro at every meal, that is around 540cal.
For carb ups:
+10g carbs/kg LBM.
+824g carb, 170g pro, 84g fat for a total of 4700cal.
I'm going to try harder to go with high GI foods for the first day (Friday afternoon) and high/low for Saturday.
+Cardio on Sunday afternoons ( bike riding)
That is all. Wish me luck! |
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23-Nov-03, 08:07 PM
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#87
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Registered User
Join Date: Jun 2003
Posts: 692
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Quote:
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Originally Posted by abarlament
Back on it today. Just had my breakfast of 3 bacon strips, 2 whole eggs + cheese. Even had some black coffee with heavy cream. Feels good to be back in the game
My goal calories is 2500-2700. 200g fat (66%), 207g pro (30%), 20g+/- carb (3%). For 5 meals a day, I try to eat 40g fat, 41g pro at every meal, that is around 540cal.
For carb ups:
+10g carbs/kg LBM.
+824g carb, 170g pro, 84g fat for a total of 4700cal.
I'm going to try harder to go with high GI foods for the first day (Friday afternoon) and high/low for Saturday.
+Cardio on Sunday afternoons (bike riding)
That is all. Wish me luck! |
looks great. Good luck man.
What are your stats like these days? |
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23-Nov-03, 11:09 PM
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#88
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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I'm going to measure and weigh tonight, and I'm going to guage progress on those, since I don't have a way of measuring bodyfat %. I'll go mainly on my waist size week to week, and at the beggining and end of the diet I'll do arms, calves, thighs, all that.
Thanks, I'm feeling good so far after one day. I'm just glad I'm going into this diet knowing a TON more than I did my last cycle. |
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24-Nov-03, 11:55 AM
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#89
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Monday
First day back at lifting in a while so I went really light today.
Bench Press
115 2x15
Full Squats
85 1x6
145 2x8
Bent Over Row (underhand)
65 2x10
Military Press
45 2x12
And that's it, got a pretty good burn. Afterwards I downed a Carnation and whey.
Had a pretty good day today diet wise.
Cal Fat Pro
9:30
2 eggs 140 9 12
American Cheese 60 4.5 3
4 bacon 200 18 14
cream and coffee 25 2.5 0
11:15 PW
whey 105 0 26
Instant Breakfast 120 1 5
1:40
flax 2 tblspn 162 18 0
2 cheese 120 9 6
cream 150 15 0
3:15
olive 1 tblspn 120 14 0
tuna 160 1 34
4:00
salami (not sure of portion, it was at my friends house)
7:30
15oz salmon ??? ~3 ~60
Last edited by abarlament; 24-Nov-03 at 08:04 PM.
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24-Nov-03, 08:07 PM
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#90
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Registered User
Join Date: Jul 2002
Location: Ohio University
Age: 22
Posts: 3,818
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Once school starts again, I'm going to eat at:
7:30
10:00
12:00
3:00
5:00
7:00
At least that's the plan.
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Tags
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