Training was wicked today. i really enjoyed the superset split, and this was the first time in a long time that my chest was this fatigued. im sorta bummed that next week i will have to change this routine, but i have faith in the program. just gotta stay strong! i was gonna go for a run but i decided against it to ease myself into this. im soooo pumped for you guys to start! wooohoooo!!!!
FRIG!!! TODAY WAS GOOD OTHER THEN ME OVERDOING IT ON MY CHEAT MEAL! YA IT WAS JEN'S BDAY BUT SHIT, I NEED TO WORK ON THAT. SO NEW GOAL, PORTION CONTROL ON CHEAT MEALS!!!
meal 2: grilled chicken breast, 3/4 cup of rice, salad.
meal 3: protein bar
meal 4: cheat meal! dont wanna list it... depressing... but yummy lol.
meal 5: 2 scoops protein powder and orange juice.
meal 6: bedtime protein, tbsp of PB
training was good today minus friggin' Smelly guy always using hte shit i am using in my superset. every friggin time lol. and then he talks shit bout how much he can lift lol. i'll kill you lol! hahaha. but ya, i love these splits. my thighs responded like crazy today and i cant wait till wednesday to hit shoulders!
meal 6: bedtime shake with water and 2 tbsp peanut butter.
"cardio" this morning was great. i did a 5k, 1.5 hour WALK with bas an d con. friggin old guys taking a gingerly stroll through the glades of Oneida park... friggin homo lol. haha. but where we lacked intensity (even though duration walks are great for fat burning on empty stomachs) on our walk, we made up for it with our circuit training cardio session tonite. me, bas, earl and mara killed it doing the circuit for 25 minutes and i was pouring buckets! good job guys! woot woot!!! more to come tomorrow. SHOULDERS!!!!!
meal 6: (post-workout) bagel w/cheese, bowl of chili, yogurt and berries.
meal 7: bedtime shake. 2 tbsp PB
Training was wicked today! i love this superset routine, and i havent trained shoulders this hard in a long ass time! i cant wait till 4 weeks are over so i can train like this again lol. woop woop!! i'll also say that im really proud of everyone this first week. i cant wait till the whole group is up and running! good stuff!!!!
meal 2: 6 inch roasted chicken double meat on WW, lettuce, onion, tomatoes, marinara sauce.
meal 3: chicken breast, 3/4 cup rice
meal 4: protein bar
meal 5: 1 cup white rice, chicken, pork.
meal 6: bedtime protein shake, 2 tbsp PB
the circuit was friggin wicked. i found that doing the exercises wtih so many of us together was so much more motivating then when we do it with small numbers. good stuff guys! our walk this morning was about 5k or a bit more but was still fun. i enjoy doing something somewhat active b4 any of the bigger meals start. woohoo!
meal 1: 8 oz steak, 1/2 cup rice, 1/2 slice of WW bread
meal 2: 10 oz steak, 1.5 WW bread
meal 3: chicken breast, 3/4 cup rice, 1/2 cup greek salad
meal 4: chicken breast, 3/4 cup rice
meal 5: 6 inch grilled chicken sub (double meat) on WW. lettuce, tomato, onions.
meal 6: 6 oz steak, 1 tbsp PB.
today was the last workout of WEEK 1 of my superset routine. today was one of the most intense back/bi workouts ive had (especially bi's). i found this method of training amazing and though i find it a shame that i wont be doing this same routine for another 3 weeks, i have found that i have learned to push every set and rep as hard as i can, in order to make the most of every workout possible.
FIRST I'D LIKE TO SAY THAT WAKING UP AT 1PM IS BALLS FOR THE DIET. OK. LOL.
meal 1: 8 oz steak, 2 slices WW bread, 1 tbsp PB.
meal 2: chicken breast no skin, baked potato, 1/2 a WW bun.
meal 3: 6 inch sub on WW. extra turkey, ham and 1 slice of bacon. lettuce, tomato, onion.
meal 4: 6 oz steak and bake potato with a bit of sour cream. (fat slows down carb digestion so i add a bit of fat when i eat carbs later on).
meal 5: bedtime shake with water.
day off from training today. my meals today were a bit bigger b/c of messing up and waking up too late. b/c of this i wasnt able to get as many meals in. anyways, tomorrow is the day guys! hope to see u all in the gym.
again, slept in till pretty late but i managed to get a good amount of meals in today.
meal 1: 6 oz steak, 1 egg, 2 egg whites, 1/2 cup rice.
meal 2: 6 inch roasted chicken sub (double meat) on parmesan oregano (love the white bread post workout). marinara sauce, lettuce, tomato, onions.
meal 3: protein shake in unsweetened soy milk (thanx for the tip mary ;) )
meal 4: beef teriyaki kabab with peppers, zucchini and 3/4 cup brown rice.
meal 5: ground beef and veggies ala earl with 1 slice flax bread
meal 6: ground beef and veggies ala earl with 1 slice flax bread
meal 7: bedtime protein shake with 2 tbsp PB
weights today was alrite. it was intense but i didnt like the split as much as the ones i followed during the first week. boooo!!! but i have to stick with it. i did however find that the cardio on the prostate bike was really good. i sat for maybe 30 seconds to a minute and then rode while standing for 2-3 minutes. i found i work up a wicked sweat on that thing!
hope the first day was an eventful one for everyone. see u all tomorrow!
meal 1: 6 inch ham and turkey sub with extra meat on WW. lettuce, tomato, onion.
meal 2: lean burger with 2 tsp blue menu ketchup, 3/4 cup brown rice
meal 3 (preworkout): steak strips in ginger sauce with 3/4 cup white rice
meal 4 (post workout: 2 chicken breast, peppers, mushrooms, 1.5 cups of white rice
meal 5: 8 oz chicken breast, small WW wrap, cheddar cheese
meal 6: protein shake, 2 tbsp PB
i thought that today's leg training was pretty balls due to the fact that the gym was slammed with ppl at 6:30pm. no equipment, ppl taking my shit when im using it, and having to wait forever sux. i thought i wasnt gonna feel it but when i tried walking up the stairs at home, my legs were crazy wobbly. and now they are crazy sore lol. so i guess i had a good workout afterall. and done lol.
meal 1: protein shake with peach yogurt, 1 egg/2 egg whites. 1 slice WW toast with PB.
meal 2: lean burger with 1/2 cup brown rice, 2 tsp of BM ketchup.
meal 3: 8 oz steak, roasted potato, veggies.
meal 4: slow and fast release protein powder with soymilk.
meal 5 (post workout): pork chop and chicken breast (blotted) with white rice.
meal 6: bedtime shake with 2 tbsp PB.
i got my ass raped by the circuits today. maybe it was b/c i was tired or maybe i didnt eat enough, but it was possibly the hardest ive ever worked during circuits. we did 30 minutes today and i must say that bas and mara are doing amazing! good job guys!
on a good and bad note, i am started to lose fat around my waist area again as well as my arms which i usually dont lose much around. the bad is that my skin on my arms feel loose. shit. lol hahah. that's not good.
i think you need up you fat content in your meals and lower your protein you may as well add in more carbs...sorry for wasting your time with this entry...LOL
meal 1: 6 oz steak, 1/4 cup rice, 1 WW english muffin, 1 tbsp PB
meal 2: 6 inch grilled chicken sub on WW, double meat. lettuce, tomato, onion and pineapple.
meal 3: same as meal 2
meal 4: chicken breast, 1 cup rice, 1 WW roll.
meal 5: BM mac n' cheese with tuna.
meal 6: bedtime protein shake, 2 tbsp PB
the workout today was alrite. i dont like training arms on their own days b/c they never get trained enough since i find volume works better for me then poundage. i added some extra chest work in the for of pushups and dips (nothing extensive). i also did cardio with bas for maybe 15 minutes post workout on the prostate bike lol. i like it alot. its a good one! lol props to bas for pushing hard and not puking lol! good job buddy!
workout today was quite good. i did hte prostate bike for 30 minutes followed by ab supersets. i really enjoy the bike and i found a group of ab exercise i like alot. woot woot!
meal 2: 2 chicken breasts, baked potato, caesar salad
meal 3: sweet potato fries (baked), 6 oz steak
meal 4: protein shake, water
meal 5: bedtime protein shake, WW english muffin, 1 tbsp PB
training today was kick ass. i found a few differnt back exercises that really worked my muscles (as i am feeling it like crazy today), and the shoulder routine was awesome. this was prolly my best workout of the second week program. after weights i did 20 minutes of cardio on the prostate bike with mara and earl. next week is trisets and i can't wait!
AND HERE IS WHERE SHIT FALLS APART FOR THE WEEKEND. *AS PER MY WALL OF SHAME ENTRIES*
I WILL INCLUDE BOTH SATURDAY AND SUNDAY IN ONE ENTRY B/C REALLY THERE ISNT MUCH TO POST.
1. NO WORKOUTS (BULLSHIT) LOL 2. DIDNT EAT NEARLY ENOUGH DUE TO FULL STOMACHS AND WAKING UP LATE
essentially all weekend i ate 2 cheat meals and 2 regular meals. taht's it. friggin cheat meals are shit. lol. no more writing for this entry.
i will say that i didnt eat to the point of blowing up during my cheat meals, but i still couldnt eat 3 hours after a meal like that and get back into the swing of my meals. back on track for monday.
meal 2: 6 inch roasted chicken double meat sub on WW. lettuce, tomato, pineapple and a bit of ranch.
meal 3: chicken bacon club sandwhich at Timmies on WW. no sauce.
meal 4: turkey sandwich on WW. lettuce.
meal 5 (preworkout): 8 oz steak, 3/4 cup white rice, 1/2 cup salad.
meal 6 (postowrkout): 8 oz steak, BM mac n' cheese. 1 can chicken.
meal 7: bedtime shake, dah forgot the peanut butter lol.
so today i started week 3, which was tri-sets. holy shit it was hard. i started doing heavy weights at 4 reps, then another exercise at 12 reps, then a finisher move for 20 reps. let me say that this was friggin hard. i enjoyed doing the heavy weights again tho. i havent pressed 275lbs ever on bench press, let alone incline press, so it was a good ego boost. i wasnt able to do alot for the DB bench b/c i was scared to push up the 90's without a spotter so i ended up only using the 80's. after my workout, my chest was numb like crazy, and i surely felt the burn. i finished with a triset for triceps. and i loved it as well. my tris were definately feeling it.
after weights i did about 20 minutes of cardio on the prostate bike with mara, con and eventually bas when he finished his weights. i must say taht im proud of my endurance on teh bike. in our little interval sets (sit for about a minute, then stand for a period of time), i started to try standing while peddling for whole songs, and i was able to push it out. just so u guys know what i was trying to do b/c i think you guys may have been confused as to why i wasnt stopping lol. i loved that! ive never been good at the bike, and im quite excited that i was able to push so hard! makes me feel like im acutally 'fit' lol. hahha.
neways, tonite is circuits, unless ppl flake out (but i know mara and bas will be ther for sure. there is absolutely no quit in them!). if you guys are down, come one come all! see ya tonite!
meal 2: 6 inch grilled chicken sub (DM), on WW. lettuce, tomato, a bit of ranch.
meal 3: protein shake, but i htink some cologne leaked into it and i felt like puking. still drank it tho lol. need the protein lol.
meal 4: protein bar. 30g protein, 1g sugar.
meal 5: protein shake, 35g protein, 1g sugar.
meal 6 (post workout): 8 oz steak, 3/4 cup white rice.
meal 7: 1/2 sweet potato mash, 6 oz steak.
meal 8: bedtime shake, 2 tbsp PB.
im gonna be up till really late tonite so im gonna have to have a lot of meals.
training was good today. we did the cardio circuit and eric did it with us for the first time, as my partner. he kept me motivated, as whenever u workout with someone else u dont wanna fall behind. good stuff eric!
can't wait to try out my leg trisets tomorrow. ok back to studying, see u all tomorrow!
FRIGGIN I DIDNT SLEEP AT ALL LAST NITE SO I ADDED ANOTHER 2 MEALS TO THE PREVIOUS DAY. 1 ENGLISH MUFFIN WITH 2 TSP PB, THEN 1 BEDTIME SHAKE. SO I GUESS I FAILED MY GOAL OF SLEEPING 6 HOURS LOL HAHAHA.
meal 1: protein bar (i hate these but i had no time as i needed to run and hand in my essay).
meal 2: chicken breast, baked potato
meal 3: chicken breast, baked potato
meal 4: Timmies roasted chicken club on WW with cheese, lettuce, tomato, and a bit of honey mustard
meal 5: the bac's! grilled pork and chicken with rice. all meat was blotted profusely lol!
meal 6: bedtime shake, 1 tbsp PB
my leg workout today was quite good! besides having to wait for the leg extension and leg curl machines to finish off my tri-sets, it went really smoothly and my legs were crazy pumped! after legs, i did 5 sets of my ab-superset, which consists of weighted crunches x 12, static weighted crunch hold (12 second hold with my head off the bench and the weight on my forehead. i flex my abs to keep my head straight), cross bench knee ins x 12, weighted side bends x 12 per side, oblique knee ins x 12 per side. i do each exercise w/o rest. i found that adding more priority on abs helps alot. im finding that my gut stays tight w/o me even thinking bout it, and im starting to get more prominent outlines on the sides of my abs! wooohoo!!!
im gonna say this on the record... by the end of this comp, i will be beach ready... or close to it hopefully lol!
today i decided to take 2 low carb days in a row to reset my metabolism. this is the end of my 3rd week and its about time i shocked my diet a bit.
meal 1: 10 oz steak, 1 cup of veggies
meal 2: 60 grams protein shake w/soymilk
meal 3: can of chicken, 1/2 cup of veggies
meal 4: 60 grams protein shake w/soymilk
meal 5 (preworkout): 1/2 cup chicken stirfry w/WW pasta and veggies (approx. 20g protein, 20g carbs)
meal 6 (postworkout): beef with veggies. 1.5 cups white rice. mango shake w/sugar and regular milk. (pretty much all my carbs for the day lol haha)
meal 7: bedtime shake 2 tbsp PB
my shoulder workout today was crazy intense. i didnt have the total volume as the other bodyparts but i pushed it really hard and the intensity was phenomenal! i dont think my delts have ever felt this worked. i also did traps with a nice triset and i was working damn hard. my traps are still pumped right now, 4 hours after the workout. i also did 3 sets of a cable triset i do for my chest which consists of low pulley front raises, cable crossover/presses, pushups. i dont know what it was about how i did hte cable crossover/presses, but i havent felt my pecs work this damn hard ever! they felt like they were gonna burn off! it was great!... hence me playing with my boobs after the workout hahah.
one thing i have noticed this week is that with my busy schedule i havent gotten in to they gym early enough to get my 20 minutes of cardio after weights, on 2 of my weight days. i think even tho i was packed with shit to do, i could've made it in a bit earlier. i will make sure i have enough time to get that done from now on. especially since i can walk to the gym now that im in the condo.
ok taht's all for now. my workout tomorrow will consist of lifting boxes and furniture and moving my shit to the condo. if i have time afterwards, which hopefully i will, i will hit hte gym at 9. see u all tomorrow!
ok so tuesday's meals... so much as i can remember lol...
meal 1: 1 egg, 3 egg whites, protein pudding, BM mac n' cheese w/tuna.
meal 2: chicken on WW pita with all that shit they put on at Villa.
meal 3: protein shake
meal 4: chicken on WW pita with all that shit they put on at Villa.
meal 5: pre-workout protein bar
meal 6: BM mac n' cheese w/ tuna
meal 7: bedtime shake.
tuesday's workout was sorta balls b/c we got to the gym late and could only push in 20 minutes of cardio on the prostate bike. pushed extra hard on teh cardio, but still wasnt a full session. boooo!!!
wednesday's meals...
meal 1: lean burger, 3/4 cup brown rice, BM ketchup, 1 egg, 3 egg whites
meal 4 (pre-workout): BBQ chicken pizza with extra chicken, BM bbq sauce (no sugar), tomato sauce, WW pizza crust, skim mozza cheese.
meal 5: small chicken/beef fajita with veggies on a white wrap. BBQ chicken pizza.
meal 6: bedtime protein shake.
meal 7: bedtime protein shake.
meal 8: bedtime protein shake.
*as u can possibly guess... i did an all-nighter lol*
i will continue my meal 9 as my first meal of today when i post tonite lol.
the workout today was amazing. i did the shoulder extended sets which took around 15 minutes, but then i did extra shoulder work using drop sets and pre-exhaust sets. i also did some chest work with pushups.
i must say that i am impressed with the progress that i have had thus far. when i was lifting i could see alot more definition in my delts, and my traps were finally gaining size!!! i think i shall stick to my plan of following this routine for another month and then play it by ear then, as to what i will do next.
i am havin a skinny day. yesterday i was having a fat day, but then i checked again later and it was back to a skinny day lol. i think eating bread makes me retain water more then other carbs. boo to bread! lol hahah. k that's it for now. bye bye!
this internet not working at my place is friggin balls!!!! alrite, now that i am done exams, i really ahve no excuse for anything, so here comes the daily updates for real real!
did the circuit with mary, mara, and bas. im finding the circuit harder and harder now, but its awesome to see bas and mara doing so well in it. its totally worht the pain lol.
diet i dont remember which is shitty on my part. thursday was my exam day so it was a fairly shitty day in terms of timing but my diet was clean and i got my 6 meals in.
friday's workout was killer!!!! possibly my best back workout this month. in terms of hte routine, it was alrite, but i just pushed really hard today and went heavy on everything! it was awesome and i cant wait for another 4 weeks to do it again lol.
again, diet i dont remember too much, but it was clean and no major problems that i can remember. (my diet is quite boring as im sure many of you know, so i remember where i fuck up more then what i acutally eat lol). im sorry for the conrad syndrome of just saying it was good and no main points, but it'l be up soon.
didnt wokrout today b/c i had a wedding and decided it was a good day to relax a bit. meals were quite healthy until the last meal of the day which was the wedding dinner and my bi-weekly cheat meal. well worht the 2 week wait lol haha. i didnt feel like i needed to cheat but it sure felt good. and i looked skinnier this mornign lol haha.
just a shout out to mary for keeping me on track when my bro was trying to persuade me to eat mcdonalds (which really did work, i was thinking bout it for 1 hour, sold on the idea b4 she told me). i know u say i can choose whatever i want to eat, but i really do need ur help (as well as everyone esles) to keep my diet on track lol. i dont WANT to eat healthy, but i need to. thanx for the help mary.
sunday's post will be a doozy, since it is sunday when im writing this and it IS quite a doozy lol.
MEAL 4: 12 oz steak, 1.5 potatoes, small caesar salad with a little dressing.
MEAL 5: 3/4 cup WW pasta, veggies, 1 chicken breast 1 tbsp BM szechuan sauce.
MEAL 6: bedtime shake. 1.5 tbsp PB.
training today was so wicked!!!! i got to do my chest superset workout from week 1 as i am repeating the month routine. i didnt know how it was going till the end when i couldnt do 5 pushups without failing lol hahah. so i guess it was great!
after that i ran 4-5km with luis and mary and i was so pumped with how i did. it was my first run this season and i didnt slow down much. ontop of that, my pace was great and i didnt have to stop. woohoo!!!!
at nite was baseball practice and as always with practice, i worked my ass off. like i told mary, earl, and luis, i love days taht i train alot b/c it gives me the ability to eat more calories!!! woohoo!!!
alrite, 1 month down, 2 more to go!! good luck guys!
meal 4 (pre-workout)- 6 inch roasted chicken sub w/2bl meat on WW. L, T, O, mozza and marinara.
meal 5 (post-workout)- 10 oz steak, 1 cup spaghetti, 1 cup caesar easy on the dressing
meal 6 - 4 tbsp protein pudding
leg training today was wicked. i really miss the intensity of this first week of supersets on this routine as the volume is higher and i get to experiment with more weight. i am really happy with how my legs are coming up, and i think they have become my strongest body part *single tears from the triceps and delts*.
meal 4 - chicken pita w/ extra chicken and all the healthy jazz from Villa Madina
meal 5 - 50g protein shake
meal 6 - beef and onion from Ba Ca, extra beef, white rice
meal 7 - 4 tbsp protein pudding
circuits today were hard for me. there were a couple of times where i felt a bit week but i pushed through. im really happy with the way our cardio sessions are coming along. now its just a matter of me upping cardio post weights.
meal 3 - 6 inch roasted chicken sub w/2bl meat on WW. L, T, O, mozza and marinara
meal 4 (pre-baseball) - BM mac n' cheese with 1 can of tuna
meal 5 (pre-workout) - 3/4 protein bar
meal 6 - BM mac n' cheese w/1 can of tuna, 1 WW english muffin w/fat free cheese
meal 7 - bedtime protein shake, 2 tbsp of PB
i ate more calories b/c i was anticipating a really active day. baseball was alrite, and shoulder training was wicked today. i started to add some extra work on my shoulders after my superset was done doing the stack of the shoulder press machine for 10 reps after my workout was all said and done. i also added some extra work on my traps as i feel they need to bulk up a bit.
cardio post workout was good. 20 minutes on the bike with bas. it seemed like it would be easy but my quads were dead from the influx of activity over the past couple of days and it was a struggle at the end.
after reviewing some of my goals, i have decided that for me to cut my restaurant meals to 1 a week would be just to hard with the type of schedule and lifestyle our friends live, so i have gotten rid of that. i do however feel that i need to have more structure to my meals in terms of portion size and to also control intake. so instead of hte eating out goal i have replaced it with this one...
EVERYDAY I MUST HAVE 2 PROTEIN SHAKES, NOT INCLUDING THE BEDTIME SHAKE.
I MUST ALSO HAVE 2 MEALS CONSISTING OF...
- 1/2 CUP BROWN RICE OR HALF A SWEET POTATO - 1/2 CUP OF VEGETABLES - 1 SERVING OF MEAT.
by planning my meals this way, i will have 4 meals already planned and mandatory, which leaves room for my bedtime shake, as well as my breakfast. i feel that this will lead to better results as i have a more controlled feel for my dietary intake.
meal 1 - 1/2 cup WW pasta, 1 BM lean burger, 1/2 cup veggies, 2 tsp BM szechuan sauce
meal 2 - protein shake w/ soymilk
meal 3 - 8 oz steak, 1/2 cup brown rice, 1/2 cup veggies, 1 tsp BM BBQ sauce.
meal 4 - 8 oz steak, 1/2 sweet potato, 1/2 cup veggies
meal 5 (pre-cardio)- protein shake
meal 6 - 1 BM chicken burger, 1/2 cup brown rice, 1/2 cup veggies
meal 7 - bedtime shake
cardio today was tiring as hell. i am finding the circuits harder and harder but it feels oh so good to look in the mirror after them hahah. good job team on progressing so much with them!
meal 6 - 6 inch roasted chicken (dbl meat) on white. L, T, O, Marinara.
meal 7 - bedtime protein shake, 2 tbsp PB
did a back workout in the very empty gym tonite w/ jonas and jen there. i enjoy working out friday nights b/c the gym is so friggin empty! i love it! the routine was great as i was able to push some heavy weight and really feel my back work hard. did biceps afterwards which was wicked as for the first time in awhile, i am starting to see some really good gains in my bi's. did not have time to do cardio afterwards which sux and i will try to work on that soon.
meal 1 - 3/4 cup brown rice, 1 BM chicken burger, 1/2 cup veggies.
meal 2 - chicken wrap with extra chicken on WW pita from Villa Madina. hummus, garlic sauce, L, T, O.
meal 3 - melon smoothie from Freshly Squeezed, with some mango juice and 4 scoops of protein
meal 4 - 1/4 chicken (white), 1.5 baked potato, WW roll, caesar salad w/ less dressing.
meal 5 - 1 BM chicken burger, 1/2 cup brown rice, 1/2 cup veggies.
meal 6 - bedtime shake
today was a day off from "training" but i still went to baseball practice. b/c i am doing so much exercise, i am upping my calories as u can see from my swiss chalet meal which was after the practice. i have gone 2 weeks straight w/o a day off now so if im not getting a day off, im making sure im mowing down some food!
wooohooo!!!! weighed in at 219 lbs this morning! 4 more lbs to go until my goal is hit. im pretty sure at 215 lbs, im gonna want to cut another extra 10 lbs. 200 lbs here i come! lol hahah
meal 3 - protein shake, 3 tbsp berry yogurt, 1 mini mango, 2 scoops protein powder, soy milk.
meal 4 - 1 BBQ pork chop, 1 small piece of BBQ chicken, 1.5 slices WW bread
meal 5 - 1 package beef jerky, 2 tbsp yogurt
meal 6 - bedtime shake, 2 tbsp PB
today's workout was wicked! chest and back supersets were alot better then i remember the first time around. after weights i did 25 minutes of cardio on the treadmill, power walking on an incline up to 12%. was quite awesome! i was also really tired from the baseball practice that morning, as it has been 2 weeks of straight workouts including baseball. time to relax a bit and eat more calories! woohoo!!!!
MONDAY APRIL 30 (HAHA MY DATES WERE MESSED B4 LOL)
meal 1 - 1 egg, 8 whites, 1 WW english muffin w/ PB and FF cheese.
meal 2 - protein shake with 1/2 an orange
meal 3 (post workout) - BM mac n' cheese with tuna
meal 4 - 2 pork skewers, 1 cup B rice, 1/2 cup veggies
meal 5 - 1 can of flavoured tuna, half a protein bar
meal 6 - 8 oz steak, 1/2 cup veggies, 1 cup of rice
the workout today was really good either then the fact that ppl were standing in my way all the time b/c of hte movie they were filming at the valleys. friggin annoying! anyways after the leg training i did abs with jonas which was really good and then i power walked on inclines up to 12.5% for 25 minutes. i think that after my weights, i can definately handle doing that type of cardio for 25-30 minutes and it is great for fat burning!
i missed my bedtime shake b/c i was so tired that i slept through my alarm at 2:30am to wake up and drink my shake. booo!
today's circuit was crazy intense! i think i may have pushed myself harder b/c jonas was finally joining in, or it may be b/c im benefitting from my cleaned up diet now, but either way, i was pushing really hard. i was having a 'fat' day i must admit but this morning (wednesday morning) i know i was just holding a bit of water. cant wait till my shoulder workout. woohooo!!!
low carb days on thursday and friday. are we going to tremendous or anywhere after the club bas? b/c i havent used my bi-weekly cheat meal yet.
Tremendous after the lounge? Hmmmm, I dont know about that one. I'll do anything with you cool guys but I doubt I'll eat. I'm saving my cheat meal for May 11th.
But who knows. After my amaretto sours, I could end up being super hungry.
hahah i usually count alcohol as cheating but i dont know the specific numbers.
so i guess there is no bi-weekly cheat meal for this 2 week frame which is all good. results are coming quicktimes and im excited. i have one planned for bas' bday next weekend so its all good.
WEDNESDAY MAY 2
meal 1 - BBQ chicken, 1 cup B rice, 1/2 cup veggies
meal 2 - 2 pork skewers, 1 cup B rice, 1/2 cup veggies
meal 3 - BBQ chicken, 1 cup B rice, 1/2 cup veggies
meal 4 - 2 pork skewers, 1 cup B rice, 1/2 cup veggies
meal 5 - RTD shake
meal 6 (postworkout)- BM veggie lasagne (17g protein lol), 1/2 cup yogurt (9g pro), 1 WW english muffin (5g pro), 2 slices FF cheese (5g protein each)
meal 7 - bedtime shake w/ 2 tbsp PB
today's workout was amazing! my arms are starting to grow like crazy and im quite pumped about it. my biceps really havent changed in size over the past year, other then the definition and veins but i started noticing some growth yesterday, and pumps were wicked! did 20 minutes of the recumbant bike afterwards. not the best cardio but was a bitch for the legs lol.
thursday and friday i will have 2 low carb days consisting of 4 meals a day of...
1.5 cups extra lean ground beef, 1/4 cup veggies, 1/4 sweet potato
and 2 shakes, with the last one having 2 tbsp of PB.
meal 2 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 3 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 4 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 5 - protein shake (50g pro, 10g carb)
meal 6 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
didnt wake up to my alarm at 2:30am to take my bedtime shake which sux but i need to be more prepared for that. need to have the shake ready and i need to set numerous alarms lol hahah.
today was circuits but we skipped today due to some injuries and soreness. i did my incline walking for 25 minutes which was killer today. i foundi was really pushing it out as i was walking at a faster pace today. i also did abs for about 30-40 minutes which was wicked! i cant wait till the fat is gone so i can see the results of hte hard work. neways, im out for now. see u all tomorrow at bas' bday!
training today was really good. shoulders and lats are a great match up and when u add a low carb day that sucks all of your energy away, it was challenging to say the least. after the routine i did 25 minutes on the exercise bike to top off a great workout!
one thing about low carb days is that if u dont prepare enough food, shakes suck balls lol. the last 3 meals of hte day were protein shakes and they were not satisfying. booo!!!! cant wait for carbs lol!
today, activity consisted of practice even tho it was my rest day. it felt good to introduce carbs once again as well! i lacked in meals today by 1 meal, but i did catch up on a ton of sleep (eventually sleeping at 10:30 till 10 am).
woohoo weighed in at 216lbs (1 lbs from my original 3 month goal and 11 lbs from my new goal!)
alrite i apologize for hte slacking and all... work + no internet + crazy planning can make things hard. at least i will never say im too busy to train and eat well.
i'll sum up this week...
meals diet wise was a bit hard. i realize that i need to plan ahead to make sure i have my meals cooked for hte weekend so i dont buy food. my slacking pushed to monday and a bit of tuesday so i had to resort to buying food again which i dont like. i find that i've been really tired this week so i have also upped my post workout carbs.
training weights this week were great! cardio has actually been getting better with 5k runs coming up b/c of hte nice weather. in general i need to make sure i can get my cardio after my weights more frequently and now that the weather is nice, i know i can do my run after the gym closes, by running outside. yesterday i started 2 a days on cardio days, running about 4-4.5k outside,on an empty stomach, and around 7-8k at night which was refreshing. i was considering doing 2 a days even on weight days but at this point i dont wanna overdo it with baseball taking up mmuch of my rest time as well.
supplements i ran out of multivitamins today and i was dragging like crazy. once i got them back, i felt so much more energized. woohoo. i also stopped taking a fat burner addition that i felt if anything, slowed down results. it was a product like CLA, but once i stopped it, i felt like i was on a burner again. when i used it i felt nothing so im gonna keep off of it for now.
ummm that's about it for now. i guess i will start posting again for friday where i can report that i ate a shit load at basil's bday.
first real cheat meal in 2 weeks. looking forward to it lol. hahaha
alrite, again sorry for the lack of posts this weekend. things have been crazy with planning, baseball, work, working out and not having internet or access to the net (cuz tracy had my key to my bro's unit), but now he is at work, i have my key back, and i have skool monday to thursday so there is no reason for me to skip an entry... period!
my entries this week will all be low carb as i feel i really need to shock my body into fat loss again.
MONDAY MAY 15 (low carb day 1)
meal 1 - 3 whole eggs, 1 can of tuna, 1/2 can of chicken, 1 cheese string.
meal 2 - 1 chicken burger, 1 lean burger, 1/2 cup of veggies
meal 3 - 2 cans of protein pudding (40g protein, 0 carbs, 4g fat)
meal 4 (post workout) - chicken flatbread from quiznos with extra chicken and some bacon. L, T, O, cheese.
meal 5 - 1 big ass beef skewer, grilled calamari in olive oil, a bit of tzatziki.
meal 6 - bedtime shake, 1 tbsp PB.
Sunday i had a wicked chest workout. these extended sets arent as bad as they describe them, but i do like the fact taht i am still able to push some crazy heavy weight on them.
Monday's leg workout was hard b/c my knee was stil sore. i implemented the box for my squats but everything else was pretty damn good. i realized that i missed arms on sunday (which was good b/c i wouldve sucked at baseball lol), so i did the extended set for arms. during triceps i got this crazy pain in my elbow that i felt when i was practicing throwing so i think i need to grab a wrap for my elbow and take it easy. bi's were great tho. they are growing... i can feel it!!!!!
im actually really looking forward to this weekend trip to atlantic city b/c it wouldve been the first real rest day/days that ive had in awhile. i think my body needs a couple of days off b4 i bring the beast back next week. the beast being volume supersets for the final weeks of the program! we're almost there guys! wooohoo!!!
oh and when i thought my results were totally halted... i saw VEINS IN MY LEGS... AT NIGHT TIME!!!! woohoo im so stoked!
and i weighed in at 216lbs last week on a full carb routine. meaning this week i should at least be at my goal weight of 215lbs! count on it!
meal 1 - 3 whole eggs, 1 cheese string, 1 can of tuna
meal 2 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 3 - 1 big ass beef skewer
meal 4 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 5 - ceasar salad (less dressing) with double chicken on top
meal 6 - bedtime shake, 1 tbsp of PB
cardio today was good! con, eric and i worked out a new way to do road work, alternating 30 seconds of skipping, with 20 pushups. this continues with lowering the pushups by 1 everyround after the 30 seconds of skipping. was crazy hard and i made a puddle of sweat on the ground in front of me lol. we did abs afterwards which was good as well.
meal 1 - 3 whole eggs, 1 cheese string, 1 can of tuna, 1 slice WW toast.
meal 2(postworkout) - 1.5 cups of extra lean ground beef, 1/2 cup of veggies, 3 extra low fat oatmeal cookies.
meal 3 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 4 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 5 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 6 - bedtime shake, 1 tbsp of PB
did shoulders and traps today. i found that my workout intesity has been really high considering that im on low carb. i loved it! my shoulders are coming along quite nicely.
meal 1 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 2 - 2 chicken breast
meal 3 - 1 lean burger, 1 chicken thigh
meal 4 - 1 tbsp PB
meal 5 - 8 oz steak, 1 small caesar salad (less dressing), veggies.
did the roadwork skipping cardio followed by 20 minutes on the prostate bike. worked up a crazy sweat! woohoo atlantic city, here i will be sexy!!! lol
alrite, i would post all of my meals this past weekend, but it would take a very very long time lol. lets just say that i ate as bad as possible and enjoyed the hell out of it. i needed to relax and shock my body and this weekend did it. so now onto torture time until chicago.
oh and im starting a new carb cycle where i go low carb for 5 days, and moderate to high for the weekends.
MONDAY MAY 22 woke up late so not so mnay meals meal 1 - pre cardio shake
meal 2 - 1 chicken breast, 1 serving quiche
meal 3 - protein shake
meal 4 - greek salad with 2 servings chicken
meal 5 - protein shake
meal 6 - protein shake, mac n' cheese (60 carbs), can of tuna.
meal 7 - bedtime protein shake, 1.5 tbsp PB.
holy shit i had alot of meals lol hahah.
training was hard as hell. i started my morning cardio with power 90. i wanted to run but i was lazy to leave the house. i was suprised at how much of a sweat i built up. it wasnt hard by any stretch but it was still a good workout.
at night i started my volume circuits. it killed. i got a wicked workout, but i didnt complete my 3 sets. i was able to complete 2 full sets, and then felt like puking, so i just did a superset for chest. instead of just pumping out reps, i really tried to control the weight and feel the muscle work, and it was great.
i know that this routine will be crazy hard for me since low carb will essentailly zap all of my energy away, but i think it'll be worth it in the end. i will try to push 3 total supersets, but my main focus is to get a chest superset for 2 days before my circuits, and at least 2 sets per workout. also on an off day, i will work deltoids with side laterals, and biceps.
frig!!!! its been quite busy for me as of late, but stil no excuse for missing posts!!! dah!!!!
last week was good in terms of training and diet. had a high carb weekend as planned, but our cheat meals on saturday were a bit high, which sucked. only 5 weeks left so no time to slip.
all in all i dont think im too happy with the volume circuits. it messes up my schedule and i dont feel like results are coming fast enough. ive been on low carb all of last week and this week so far and i havent seen any significant changes, which i can usually see. so i think next week i wil lfinish off the last 4 weeks with the superset training that i did for the first 8 weeks.
in terms of diet, i will keep at the low carb days, and the high carb weekends.
in terms of cheats, none till june 9th, for mary's little cousin's bday. hopefully there i wont have to cheat too much tho.
yesterday after the baseball game was hard b/c everyone who came was killing the half price appetizers at crabby joe's, as well as the wings. i wanted them so bad, but i had a steak and salad, and was good. that was quite random lol hahah.
meal 6 - none b/c i didnt wake up for my shake dammit!
training today was hard as hell. i was wiped with this routine but i finished the 3 sets none the less. i didnt get to do cardio but i prolly wouldve puked if i did lol hahah.
meal 5 - pre-baseball protein shake, 1 slice weight watchers toast, 1 tsp jam
meal 6 - 10 oz steak, mixed veggies, small caesar salad (less dressing)
cardio this morning was really good! we did about 5k and i was able to stick with con the whole way. i know con is a better run then me so all i can try for is to keep up with him. we had a double header at night so my no second cardio session. just baseball!!!
Thanks Rob. I'm trying to eat more :S, trust me, it's not easy. I have to really stop thinking I'm fat or else Bas is going to go crazy. But thanks, I'm trying to see what else I can use as my snacks for work.
Anyway, did you see the surprise I left you at the condo?
I guess this is a "there and back again" type blog. I once was fat, then I was skinn(ier), and now once again I am fat.
I've made the decision (once again) that I need to make some changes, but this time, make them for good. I am married now. I have a house, a wife who loves me, a great family, an amazing support network of friends, and a dream of starting my own family. I have reasons... more then ever before, to take my life back...
65 comments:
ALRITE!!! WICKED START TO THIS PROGRAM! I CAN IMAGINE ME IN 3 MONTHS... I'D TAP IT LOL!!!
alrite so here goes the diet and training for today.
meal 1: 2 slices of whole wheat toast (plain). 2 scoops whey protein. (45p, 35c, 3f)
post-workout meal 2: steak sandwich. steak/white bread/ peppers/onions/mushrooms. (35p, 40c, 10f)
meal 3: MRP shake w/ water. (35p, 15c, 2f)
meal 4: 6 oz steak, 1/3 cup brown rice. (35p, 20c, 10f)
meal 5: 6 oz steak, 1/3 cup brown rice. (35p, 20c, 10f)
meal 6: 2 scoops whey protein powder, 2 tbsp peanut butter (50p, 4c, 20f)
Training was wicked today. i really enjoyed the superset split, and this was the first time in a long time that my chest was this fatigued. im sorta bummed that next week i will have to change this routine, but i have faith in the program. just gotta stay strong! i was gonna go for a run but i decided against it to ease myself into this. im soooo pumped for you guys to start! wooohoooo!!!!
FRIG!!! TODAY WAS GOOD OTHER THEN ME OVERDOING IT ON MY CHEAT MEAL! YA IT WAS JEN'S BDAY BUT SHIT, I NEED TO WORK ON THAT. SO NEW GOAL, PORTION CONTROL ON CHEAT MEALS!!!
meal 1: 2 slices whole wheat toast, 1 tbsp PB, omelette (3 whole eggs, 3 egg whites, onions, tomatoes, peppers)
meal 2: grilled chicken breast, 3/4 cup of rice, salad.
meal 3: protein bar
meal 4: cheat meal! dont wanna list it... depressing... but yummy lol.
meal 5: 2 scoops protein powder and orange juice.
meal 6: bedtime protein, tbsp of PB
training was good today minus friggin' Smelly guy always using hte shit i am using in my superset. every friggin time lol. and then he talks shit bout how much he can lift lol. i'll kill you lol! hahaha. but ya, i love these splits. my thighs responded like crazy today and i cant wait till wednesday to hit shoulders!
hope everyone is getting pumped to start!
meal 1: pre-"cardio" shake.
meal 2: 8 oz steak, 2 slices whole wheat toast with PB
meal 3: subway WW wrap with lettuce, tomato, onions, a bit of honey mustard sauce and double meat.
meal 4: myoplex ready to drink shake
meal 5: 8 oz steak, 2 slices whole wheat toast, plain.
meal 6: bedtime shake with water and 2 tbsp peanut butter.
"cardio" this morning was great. i did a 5k, 1.5 hour WALK with bas an d con. friggin old guys taking a gingerly stroll through the glades of Oneida park... friggin homo lol. haha. but where we lacked intensity (even though duration walks are great for fat burning on empty stomachs) on our walk, we made up for it with our circuit training cardio session tonite. me, bas, earl and mara killed it doing the circuit for 25 minutes and i was pouring buckets! good job guys! woot woot!!! more to come tomorrow. SHOULDERS!!!!!
meal 1: 2 slices whole wheat toast, can of tuna, 1 slice of cheese.
meal 2: chicken club on whole wheat. lettuce, tomato, onions.
meal 3: MRP with water. 2:1, protein:carb.
meal 4: chicken bacon wrap. whole wheat wrap, lettuce, onion.
meal 5: (pre-workout) can of tuna, 1 cup of rice.
meal 6: (post-workout) bagel w/cheese, bowl of chili, yogurt and berries.
meal 7: bedtime shake. 2 tbsp PB
Training was wicked today! i love this superset routine, and i havent trained shoulders this hard in a long ass time! i cant wait till 4 weeks are over so i can train like this again lol. woop woop!! i'll also say that im really proud of everyone this first week. i cant wait till the whole group is up and running! good stuff!!!!
Uhh.. you can't way *whoop whoop*
you are NOT part of the club
IT's only Me Bas and Jen.
NO EXCEPTIONS
meal 1: protein shake with water pre-walk)
meal 2: 6 inch roasted chicken double meat on WW, lettuce, onion, tomatoes, marinara sauce.
meal 3: chicken breast, 3/4 cup rice
meal 4: protein bar
meal 5: 1 cup white rice, chicken, pork.
meal 6: bedtime protein shake, 2 tbsp PB
the circuit was friggin wicked. i found that doing the exercises wtih so many of us together was so much more motivating then when we do it with small numbers. good stuff guys! our walk this morning was about 5k or a bit more but was still fun. i enjoy doing something somewhat active b4 any of the bigger meals start. woohoo!
meal
whats w/ ur love for the word 'meal'?
meal 1: 8 oz steak, 1/2 cup rice, 1/2 slice of WW bread
meal 2: 10 oz steak, 1.5 WW bread
meal 3: chicken breast, 3/4 cup rice, 1/2 cup greek salad
meal 4: chicken breast, 3/4 cup rice
meal 5: 6 inch grilled chicken sub (double meat) on WW. lettuce, tomato, onions.
meal 6: 6 oz steak, 1 tbsp PB.
today was the last workout of WEEK 1 of my superset routine. today was one of the most intense back/bi workouts ive had (especially bi's). i found this method of training amazing and though i find it a shame that i wont be doing this same routine for another 3 weeks, i have found that i have learned to push every set and rep as hard as i can, in order to make the most of every workout possible.
THIS SHIT STARTS TOMORROW GUYS! I CANT WAIT!!!!
and jen... what u dont like the word meal?
FIRST I'D LIKE TO SAY THAT WAKING UP AT 1PM IS BALLS FOR THE DIET. OK. LOL.
meal 1: 8 oz steak, 2 slices WW bread, 1 tbsp PB.
meal 2: chicken breast no skin, baked potato, 1/2 a WW bun.
meal 3: 6 inch sub on WW. extra turkey, ham and 1 slice of bacon. lettuce, tomato, onion.
meal 4: 6 oz steak and bake potato with a bit of sour cream. (fat slows down carb digestion so i add a bit of fat when i eat carbs later on).
meal 5: bedtime shake with water.
day off from training today. my meals today were a bit bigger b/c of messing up and waking up too late. b/c of this i wasnt able to get as many meals in. anyways, tomorrow is the day guys! hope to see u all in the gym.
again, slept in till pretty late but i managed to get a good amount of meals in today.
meal 1: 6 oz steak, 1 egg, 2 egg whites, 1/2 cup rice.
meal 2: 6 inch roasted chicken sub (double meat) on parmesan oregano (love the white bread post workout). marinara sauce, lettuce, tomato, onions.
meal 3: protein shake in unsweetened soy milk (thanx for the tip mary ;) )
meal 4: beef teriyaki kabab with peppers, zucchini and 3/4 cup brown rice.
meal 5: ground beef and veggies ala earl with 1 slice flax bread
meal 6: ground beef and veggies ala earl with 1 slice flax bread
meal 7: bedtime protein shake with 2 tbsp PB
weights today was alrite. it was intense but i didnt like the split as much as the ones i followed during the first week. boooo!!! but i have to stick with it. i did however find that the cardio on the prostate bike was really good. i sat for maybe 30 seconds to a minute and then rode while standing for 2-3 minutes. i found i work up a wicked sweat on that thing!
hope the first day was an eventful one for everyone. see u all tomorrow!
meal 1: 6 inch ham and turkey sub with extra meat on WW. lettuce, tomato, onion.
meal 2: lean burger with 2 tsp blue menu ketchup, 3/4 cup brown rice
meal 3 (preworkout): steak strips in ginger sauce with 3/4 cup white rice
meal 4 (post workout: 2 chicken breast, peppers, mushrooms, 1.5 cups of white rice
meal 5: 8 oz chicken breast, small WW wrap, cheddar cheese
meal 6: protein shake, 2 tbsp PB
i thought that today's leg training was pretty balls due to the fact that the gym was slammed with ppl at 6:30pm. no equipment, ppl taking my shit when im using it, and having to wait forever sux. i thought i wasnt gonna feel it but when i tried walking up the stairs at home, my legs were crazy wobbly. and now they are crazy sore lol. so i guess i had a good workout afterall. and done lol.
meal 1: protein shake with peach yogurt, 1 egg/2 egg whites. 1 slice WW toast with PB.
meal 2: lean burger with 1/2 cup brown rice, 2 tsp of BM ketchup.
meal 3: 8 oz steak, roasted potato, veggies.
meal 4: slow and fast release protein powder with soymilk.
meal 5 (post workout): pork chop and chicken breast (blotted) with white rice.
meal 6: bedtime shake with 2 tbsp PB.
i got my ass raped by the circuits today. maybe it was b/c i was tired or maybe i didnt eat enough, but it was possibly the hardest ive ever worked during circuits. we did 30 minutes today and i must say that bas and mara are doing amazing! good job guys!
on a good and bad note, i am started to lose fat around my waist area again as well as my arms which i usually dont lose much around. the bad is that my skin on my arms feel loose. shit. lol hahah. that's not good.
i think you need up you fat content in your meals and lower your protein you may as well add in more carbs...sorry for wasting your time with this entry...LOL
hahahahh con i'll consider the advice.
meal 1: 6 oz steak, 1/4 cup rice, 1 WW english muffin, 1 tbsp PB
meal 2: 6 inch grilled chicken sub on WW, double meat. lettuce, tomato, onion and pineapple.
meal 3: same as meal 2
meal 4: chicken breast, 1 cup rice, 1 WW roll.
meal 5: BM mac n' cheese with tuna.
meal 6: bedtime protein shake, 2 tbsp PB
the workout today was alrite. i dont like training arms on their own days b/c they never get trained enough since i find volume works better for me then poundage. i added some extra chest work in the for of pushups and dips (nothing extensive). i also did cardio with bas for maybe 15 minutes post workout on the prostate bike lol. i like it alot. its a good one! lol
props to bas for pushing hard and not puking lol! good job buddy!
Rob you seem to be sticking to your meals and workout routine. I should start eating steak in the morning like you for some protein action.
meal 1: 6 oz steak, WW english muffin, 1 tbsp PB
meal 2: 6 inch grilled chicken sub on WW (double meat). lettuce, tomato, pineapple.
meal 3: lean burger, 2 slices WW bread, BM ketchup.
meal 4: 6 inch roasted chicken sub on WW, double meat. lettuce, tomato, onions.
meal 5: lean burger, 2 slices WW breadk, BM ketchup.
meal 6: bedtime protein shake, 2 tbsp PB
workout today was quite good. i did hte prostate bike for 30 minutes followed by ab supersets. i really enjoy the bike and i found a group of ab exercise i like alot. woot woot!
meal 1: 8 oz steak, 1 english muffin, 1 tbsp PB
meal 2: 2 chicken breasts, baked potato, caesar salad
meal 3: sweet potato fries (baked), 6 oz steak
meal 4: protein shake, water
meal 5: bedtime protein shake, WW english muffin, 1 tbsp PB
training today was kick ass. i found a few differnt back exercises that really worked my muscles (as i am feeling it like crazy today), and the shoulder routine was awesome. this was prolly my best workout of the second week program. after weights i did 20 minutes of cardio on the prostate bike with mara and earl. next week is trisets and i can't wait!
AND HERE IS WHERE SHIT FALLS APART FOR THE WEEKEND. *AS PER MY WALL OF SHAME ENTRIES*
I WILL INCLUDE BOTH SATURDAY AND SUNDAY IN ONE ENTRY B/C REALLY THERE ISNT MUCH TO POST.
1. NO WORKOUTS (BULLSHIT) LOL
2. DIDNT EAT NEARLY ENOUGH DUE TO FULL STOMACHS AND WAKING UP LATE
essentially all weekend i ate 2 cheat meals and 2 regular meals. taht's it. friggin cheat meals are shit. lol. no more writing for this entry.
i will say that i didnt eat to the point of blowing up during my cheat meals, but i still couldnt eat 3 hours after a meal like that and get back into the swing of my meals. back on track for monday.
woooohoooo! it feels good to be back on track, and my muscles were full today b/c of the shitty weekend. that's one positive about cheat meals lol
meal 1: 2 eggs, 2 egg whites, 1 can chicken, cheddar, 2 slices of WW toast, 2 tsp fat free cream cheese.
meal 2: 6 inch roasted chicken double meat sub on WW. lettuce, tomato, pineapple and a bit of ranch.
meal 3: chicken bacon club sandwhich at Timmies on WW. no sauce.
meal 4: turkey sandwich on WW. lettuce.
meal 5 (preworkout): 8 oz steak, 3/4 cup white rice, 1/2 cup salad.
meal 6 (postowrkout): 8 oz steak, BM mac n' cheese. 1 can chicken.
meal 7: bedtime shake, dah forgot the peanut butter lol.
so today i started week 3, which was tri-sets. holy shit it was hard. i started doing heavy weights at 4 reps, then another exercise at 12 reps, then a finisher move for 20 reps. let me say that this was friggin hard. i enjoyed doing the heavy weights again tho. i havent pressed 275lbs ever on bench press, let alone incline press, so it was a good ego boost. i wasnt able to do alot for the DB bench b/c i was scared to push up the 90's without a spotter so i ended up only using the 80's. after my workout, my chest was numb like crazy, and i surely felt the burn. i finished with a triset for triceps. and i loved it as well. my tris were definately feeling it.
after weights i did about 20 minutes of cardio on the prostate bike with mara, con and eventually bas when he finished his weights. i must say taht im proud of my endurance on teh bike. in our little interval sets (sit for about a minute, then stand for a period of time), i started to try standing while peddling for whole songs, and i was able to push it out. just so u guys know what i was trying to do b/c i think you guys may have been confused as to why i wasnt stopping lol. i loved that! ive never been good at the bike, and im quite excited that i was able to push so hard! makes me feel like im acutally 'fit' lol. hahha.
neways, tonite is circuits, unless ppl flake out (but i know mara and bas will be ther for sure. there is absolutely no quit in them!). if you guys are down, come one come all! see ya tonite!
meal 1: BM mac n' cheese w/chicken.
meal 2: 6 inch grilled chicken sub (DM), on WW. lettuce, tomato, a bit of ranch.
meal 3: protein shake, but i htink some cologne leaked into it and i felt like puking. still drank it tho lol. need the protein lol.
meal 4: protein bar. 30g protein, 1g sugar.
meal 5: protein shake, 35g protein, 1g sugar.
meal 6 (post workout): 8 oz steak, 3/4 cup white rice.
meal 7: 1/2 sweet potato mash, 6 oz steak.
meal 8: bedtime shake, 2 tbsp PB.
im gonna be up till really late tonite so im gonna have to have a lot of meals.
training was good today. we did the cardio circuit and eric did it with us for the first time, as my partner. he kept me motivated, as whenever u workout with someone else u dont wanna fall behind. good stuff eric!
can't wait to try out my leg trisets tomorrow. ok back to studying, see u all tomorrow!
I love doing the bike with you Rob! Okk this compute is going to shut down on me.
I hate Bas' computer!
I want to write a full update on me! but it won't allow me to type long. ARGH!
GOOD JOB EVERYONE!
CIRCUIT IS SOOO AWESOME!
FRIGGIN I DIDNT SLEEP AT ALL LAST NITE SO I ADDED ANOTHER 2 MEALS TO THE PREVIOUS DAY. 1 ENGLISH MUFFIN WITH 2 TSP PB, THEN 1 BEDTIME SHAKE. SO I GUESS I FAILED MY GOAL OF SLEEPING 6 HOURS LOL HAHAHA.
meal 1: protein bar (i hate these but i had no time as i needed to run and hand in my essay).
meal 2: chicken breast, baked potato
meal 3: chicken breast, baked potato
meal 4: Timmies roasted chicken club on WW with cheese, lettuce, tomato, and a bit of honey mustard
meal 5: the bac's! grilled pork and chicken with rice. all meat was blotted profusely lol!
meal 6: bedtime shake, 1 tbsp PB
my leg workout today was quite good! besides having to wait for the leg extension and leg curl machines to finish off my tri-sets, it went really smoothly and my legs were crazy pumped! after legs, i did 5 sets of my ab-superset, which consists of weighted crunches x 12, static weighted crunch hold (12 second hold with my head off the bench and the weight on my forehead. i flex my abs to keep my head straight), cross bench knee ins x 12, weighted side bends x 12 per side, oblique knee ins x 12 per side. i do each exercise w/o rest. i found that adding more priority on abs helps alot. im finding that my gut stays tight w/o me even thinking bout it, and im starting to get more prominent outlines on the sides of my abs! wooohoo!!!
im gonna say this on the record... by the end of this comp, i will be beach ready... or close to it hopefully lol!
today i decided to take 2 low carb days in a row to reset my metabolism. this is the end of my 3rd week and its about time i shocked my diet a bit.
meal 1: 10 oz steak, 1 cup of veggies
meal 2: 60 grams protein shake w/soymilk
meal 3: can of chicken, 1/2 cup of veggies
meal 4: 60 grams protein shake w/soymilk
meal 5 (preworkout): 1/2 cup chicken stirfry w/WW pasta and veggies (approx. 20g protein, 20g carbs)
meal 6 (postworkout): beef with veggies. 1.5 cups white rice. mango shake w/sugar and regular milk. (pretty much all my carbs for the day lol haha)
meal 7: bedtime shake 2 tbsp PB
my shoulder workout today was crazy intense. i didnt have the total volume as the other bodyparts but i pushed it really hard and the intensity was phenomenal! i dont think my delts have ever felt this worked. i also did traps with a nice triset and i was working damn hard. my traps are still pumped right now, 4 hours after the workout. i also did 3 sets of a cable triset i do for my chest which consists of low pulley front raises, cable crossover/presses, pushups. i dont know what it was about how i did hte cable crossover/presses, but i havent felt my pecs work this damn hard ever! they felt like they were gonna burn off! it was great!... hence me playing with my boobs after the workout hahah.
one thing i have noticed this week is that with my busy schedule i havent gotten in to they gym early enough to get my 20 minutes of cardio after weights, on 2 of my weight days. i think even tho i was packed with shit to do, i could've made it in a bit earlier. i will make sure i have enough time to get that done from now on. especially since i can walk to the gym now that im in the condo.
ok taht's all for now. my workout tomorrow will consist of lifting boxes and furniture and moving my shit to the condo. if i have time afterwards, which hopefully i will, i will hit hte gym at 9. see u all tomorrow!
sorry for being MIA. moving = no net, no access to anything lol.
last few days have been good with diet. a bit hectic b/c of the move and lack of food but i was able to make fairly good choices.
workouts have been good as well. these extended sets for week 4 are alrite. not nearly as good as the 1st and 3rd weeks tho.
at the end of htis week i will take my 1 month progress pictures and skin fold measurements.
i think its going really well. today when i got up i was in total skinny mode and even b4 i go to bed, i notice that the 'hang' is significantly less.
im gonna start my meal listings again for tuesday april 17.
see u guys all at the gym for circuits!!!
friggin studying and no internet!!!
ok so tuesday's meals... so much as i can remember lol...
meal 1: 1 egg, 3 egg whites, protein pudding, BM mac n' cheese w/tuna.
meal 2: chicken on WW pita with all that shit they put on at Villa.
meal 3: protein shake
meal 4: chicken on WW pita with all that shit they put on at Villa.
meal 5: pre-workout protein bar
meal 6: BM mac n' cheese w/ tuna
meal 7: bedtime shake.
tuesday's workout was sorta balls b/c we got to the gym late and could only push in 20 minutes of cardio on the prostate bike. pushed extra hard on teh cardio, but still wasnt a full session. boooo!!!
wednesday's meals...
meal 1: lean burger, 3/4 cup brown rice, BM ketchup, 1 egg, 3 egg whites
meal 2: BM chicken burger, 2 slices of WW toast, 1 slice Fat free cheese, BM ketchup.
meal 3: protein shake
meal 4 (pre-workout): BBQ chicken pizza with extra chicken, BM bbq sauce (no sugar), tomato sauce, WW pizza crust, skim mozza cheese.
meal 5: small chicken/beef fajita with veggies on a white wrap. BBQ chicken pizza.
meal 6: bedtime protein shake.
meal 7: bedtime protein shake.
meal 8: bedtime protein shake.
*as u can possibly guess... i did an all-nighter lol*
i will continue my meal 9 as my first meal of today when i post tonite lol.
the workout today was amazing. i did the shoulder extended sets which took around 15 minutes, but then i did extra shoulder work using drop sets and pre-exhaust sets. i also did some chest work with pushups.
i must say that i am impressed with the progress that i have had thus far. when i was lifting i could see alot more definition in my delts, and my traps were finally gaining size!!! i think i shall stick to my plan of following this routine for another month and then play it by ear then, as to what i will do next.
i am havin a skinny day. yesterday i was having a fat day, but then i checked again later and it was back to a skinny day lol. i think eating bread makes me retain water more then other carbs. boo to bread! lol hahah. k that's it for now. bye bye!
this internet not working at my place is friggin balls!!!! alrite, now that i am done exams, i really ahve no excuse for anything, so here comes the daily updates for real real!
thursday's training...
did the circuit with mary, mara, and bas. im finding the circuit harder and harder now, but its awesome to see bas and mara doing so well in it. its totally worht the pain lol.
diet i dont remember which is shitty on my part. thursday was my exam day so it was a fairly shitty day in terms of timing but my diet was clean and i got my 6 meals in.
friday's workout
friday's workout was killer!!!! possibly my best back workout this month. in terms of hte routine, it was alrite, but i just pushed really hard today and went heavy on everything! it was awesome and i cant wait for another 4 weeks to do it again lol.
again, diet i dont remember too much, but it was clean and no major problems that i can remember. (my diet is quite boring as im sure many of you know, so i remember where i fuck up more then what i acutally eat lol). im sorry for the conrad syndrome of just saying it was good and no main points, but it'l be up soon.
saturday was rest day and cheat day!!!!
didnt wokrout today b/c i had a wedding and decided it was a good day to relax a bit. meals were quite healthy until the last meal of the day which was the wedding dinner and my bi-weekly cheat meal. well worht the 2 week wait lol haha. i didnt feel like i needed to cheat but it sure felt good. and i looked skinnier this mornign lol haha.
just a shout out to mary for keeping me on track when my bro was trying to persuade me to eat mcdonalds (which really did work, i was thinking bout it for 1 hour, sold on the idea b4 she told me). i know u say i can choose whatever i want to eat, but i really do need ur help (as well as everyone esles) to keep my diet on track lol. i dont WANT to eat healthy, but i need to. thanx for the help mary.
sunday's post will be a doozy, since it is sunday when im writing this and it IS quite a doozy lol.
SUNDAY APRIL 22 - DAY 31
MEAL 1: lean chicken burger, WW english muffin, 1 tsp BM BBQ sauce
MEAL 2: BM mac n' cheese, 1/2 can tuna, protein pudding
MEAL 3: cup WW pasta, veggies, 1 chicken breast, 1 tbsp BM szechuan sauce.
MEAL 4: 12 oz steak, 1.5 potatoes, small caesar salad with a little dressing.
MEAL 5: 3/4 cup WW pasta, veggies, 1 chicken breast 1 tbsp BM szechuan sauce.
MEAL 6: bedtime shake. 1.5 tbsp PB.
training today was so wicked!!!! i got to do my chest superset workout from week 1 as i am repeating the month routine. i didnt know how it was going till the end when i couldnt do 5 pushups without failing lol hahah. so i guess it was great!
after that i ran 4-5km with luis and mary and i was so pumped with how i did. it was my first run this season and i didnt slow down much. ontop of that, my pace was great and i didnt have to stop. woohoo!!!!
at nite was baseball practice and as always with practice, i worked my ass off. like i told mary, earl, and luis, i love days taht i train alot b/c it gives me the ability to eat more calories!!! woohoo!!!
alrite, 1 month down, 2 more to go!! good luck guys!
most people i've given congratulations on the program for you you get nothing but good day my friend, good day!!!
MONDAY APRIL 23
meal 1 - lean burger, 2 eggs, 3/4 cup pasta, 2 tsp szechuan sauce.
meal 2 - shake w/ soymilk
meal 3 - 8 oz steak, veggies, roasted potatoes
meal 4 (pre-workout)- 6 inch roasted chicken sub w/2bl meat on WW. L, T, O, mozza and marinara.
meal 5 (post-workout)- 10 oz steak, 1 cup spaghetti, 1 cup caesar easy on the dressing
meal 6 - 4 tbsp protein pudding
leg training today was wicked. i really miss the intensity of this first week of supersets on this routine as the volume is higher and i get to experiment with more weight. i am really happy with how my legs are coming up, and i think they have become my strongest body part *single tears from the triceps and delts*.
woohooo to training!
TUESDAY APRIL 24
meal 1 (precardio)- shake w/soymilk
meal 2 - steak, 1 cup salad, roasted potatoes
meal 3 - MRP
meal 4 - chicken pita w/ extra chicken and all the healthy jazz from Villa Madina
meal 5 - 50g protein shake
meal 6 - beef and onion from Ba Ca, extra beef, white rice
meal 7 - 4 tbsp protein pudding
circuits today were hard for me. there were a couple of times where i felt a bit week but i pushed through. im really happy with the way our cardio sessions are coming along. now its just a matter of me upping cardio post weights.
i also forgot to add that con, bas and i, took a 5km walk on tuesday morning. fun times guys!
WEDNESDAY APRIL 25
meal 1 - 1 whole wheat waffle w/1 tsp sugar free syrup. 1/2 cup of WW pasta, lean burger cut up, 2 eggs, mixed veggies, and 2 tsp BM BBQ sauce.
meal 2 - 4 tbsp protein pudding, protein bar.
meal 3 - 6 inch roasted chicken sub w/2bl meat on WW. L, T, O, mozza and marinara
meal 4 (pre-baseball) - BM mac n' cheese with 1 can of tuna
meal 5 (pre-workout) - 3/4 protein bar
meal 6 - BM mac n' cheese w/1 can of tuna, 1 WW english muffin w/fat free cheese
meal 7 - bedtime protein shake, 2 tbsp of PB
i ate more calories b/c i was anticipating a really active day. baseball was alrite, and shoulder training was wicked today. i started to add some extra work on my shoulders after my superset was done doing the stack of the shoulder press machine for 10 reps after my workout was all said and done. i also added some extra work on my traps as i feel they need to bulk up a bit.
cardio post workout was good. 20 minutes on the bike with bas. it seemed like it would be easy but my quads were dead from the influx of activity over the past couple of days and it was a struggle at the end.
circuit tomorrow, see u there!
after reviewing some of my goals, i have decided that for me to cut my restaurant meals to 1 a week would be just to hard with the type of schedule and lifestyle our friends live, so i have gotten rid of that. i do however feel that i need to have more structure to my meals in terms of portion size and to also control intake. so instead of hte eating out goal i have replaced it with this one...
EVERYDAY I MUST HAVE 2 PROTEIN SHAKES, NOT INCLUDING THE BEDTIME SHAKE.
I MUST ALSO HAVE 2 MEALS CONSISTING OF...
- 1/2 CUP BROWN RICE OR HALF A SWEET POTATO
- 1/2 CUP OF VEGETABLES
- 1 SERVING OF MEAT.
by planning my meals this way, i will have 4 meals already planned and mandatory, which leaves room for my bedtime shake, as well as my breakfast. i feel that this will lead to better results as i have a more controlled feel for my dietary intake.
THURSDAY APRIL 25
meal 1 - 1/2 cup WW pasta, 1 BM lean burger, 1/2 cup veggies, 2 tsp BM szechuan sauce
meal 2 - protein shake w/ soymilk
meal 3 - 8 oz steak, 1/2 cup brown rice, 1/2 cup veggies, 1 tsp BM BBQ sauce.
meal 4 - 8 oz steak, 1/2 sweet potato, 1/2 cup veggies
meal 5 (pre-cardio)- protein shake
meal 6 - 1 BM chicken burger, 1/2 cup brown rice, 1/2 cup veggies
meal 7 - bedtime shake
cardio today was tiring as hell. i am finding the circuits harder and harder but it feels oh so good to look in the mirror after them hahah. good job team on progressing so much with them!
ps: i hate jumping jacks lol hahah
FRIDAY APRIL 26
meal 1 - 1 BM chicken breast, 1/2 cup brown rice, 1/2 cup veggies
meal 2 - 8 oz steak, 1/2 cup brown rice, 1 tsp BM BBQ sauce.
meal 3 - 8 oz steak, 1/2 sweet potato, 1/2 cup veggies, 1 tsp BM BBQ sauce.
meal 4 - 1 BM chicken breast, 1/2 sweet potato, 1/2 cup veggies
meal 5 - protein bar
meal 6 - 6 inch roasted chicken (dbl meat) on white. L, T, O, Marinara.
meal 7 - bedtime protein shake, 2 tbsp PB
did a back workout in the very empty gym tonite w/ jonas and jen there. i enjoy working out friday nights b/c the gym is so friggin empty! i love it! the routine was great as i was able to push some heavy weight and really feel my back work hard. did biceps afterwards which was wicked as for the first time in awhile, i am starting to see some really good gains in my bi's. did not have time to do cardio afterwards which sux and i will try to work on that soon.
SATURDAY APRIL 27
meal 1 - 3/4 cup brown rice, 1 BM chicken burger, 1/2 cup veggies.
meal 2 - chicken wrap with extra chicken on WW pita from Villa Madina. hummus, garlic sauce, L, T, O.
meal 3 - melon smoothie from Freshly Squeezed, with some mango juice and 4 scoops of protein
meal 4 - 1/4 chicken (white), 1.5 baked potato, WW roll, caesar salad w/ less dressing.
meal 5 - 1 BM chicken burger, 1/2 cup brown rice, 1/2 cup veggies.
meal 6 - bedtime shake
today was a day off from "training" but i still went to baseball practice. b/c i am doing so much exercise, i am upping my calories as u can see from my swiss chalet meal which was after the practice. i have gone 2 weeks straight w/o a day off now so if im not getting a day off, im making sure im mowing down some food!
wooohooo!!!! weighed in at 219 lbs this morning! 4 more lbs to go until my goal is hit. im pretty sure at 215 lbs, im gonna want to cut another extra 10 lbs. 200 lbs here i come! lol hahah
SUNDAY APRIL 28
meal 1 - 1 egg, 8 egg whites, 2 WW toast, 1 tbsp jam.
meal 2 - 1/4 chicken, 1 baked potato, 2 WW rolls.
meal 3 - protein shake, 3 tbsp berry yogurt, 1 mini mango, 2 scoops protein powder, soy milk.
meal 4 - 1 BBQ pork chop, 1 small piece of BBQ chicken, 1.5 slices WW bread
meal 5 - 1 package beef jerky, 2 tbsp yogurt
meal 6 - bedtime shake, 2 tbsp PB
today's workout was wicked! chest and back supersets were alot better then i remember the first time around. after weights i did 25 minutes of cardio on the treadmill, power walking on an incline up to 12%. was quite awesome! i was also really tired from the baseball practice that morning, as it has been 2 weeks of straight workouts including baseball. time to relax a bit and eat more calories! woohoo!!!!
MONDAY APRIL 30 (HAHA MY DATES WERE MESSED B4 LOL)
meal 1 - 1 egg, 8 whites, 1 WW english muffin w/ PB and FF cheese.
meal 2 - protein shake with 1/2 an orange
meal 3 (post workout) - BM mac n' cheese with tuna
meal 4 - 2 pork skewers, 1 cup B rice, 1/2 cup veggies
meal 5 - 1 can of flavoured tuna, half a protein bar
meal 6 - 8 oz steak, 1/2 cup veggies, 1 cup of rice
the workout today was really good either then the fact that ppl were standing in my way all the time b/c of hte movie they were filming at the valleys. friggin annoying! anyways after the leg training i did abs with jonas which was really good and then i power walked on inclines up to 12.5% for 25 minutes. i think that after my weights, i can definately handle doing that type of cardio for 25-30 minutes and it is great for fat burning!
i missed my bedtime shake b/c i was so tired that i slept through my alarm at 2:30am to wake up and drink my shake. booo!
see ya tonite for circuits!
How are those skewers by the way?
For all those interested, you can get 8 seasoned pork skewers from Food Basics for $3.97
WEDNESDAY MAY 2
*pork skewers are friggin great mary*
meal 1 - BBQ chicken, 1 cup B rice, 1/2 cup veggies
meal 2 - protein shake w/ soy milk
meal 3 - BBQ chicken, 1/2 sweet potato, 1/2 cup veggies
meal 4 - 2 pork skewers, 1 cup B rice, 1/2 cup veggies
meal 5 - RTD shake
meal 6 (postworkout) - BM mac n' cheese w/tuna, 2 tbsp yogurt
meal 7 - bedtime protein shake w/ soymilk, 2 tbsp PB
today's circuit was crazy intense! i think i may have pushed myself harder b/c jonas was finally joining in, or it may be b/c im benefitting from my cleaned up diet now, but either way, i was pushing really hard. i was having a 'fat' day i must admit but this morning (wednesday morning) i know i was just holding a bit of water. cant wait till my shoulder workout. woohooo!!!
low carb days on thursday and friday. are we going to tremendous or anywhere after the club bas? b/c i havent used my bi-weekly cheat meal yet.
see ya at the gym!
Tremendous after the lounge?
Hmmmm, I dont know about that one.
I'll do anything with you cool guys but I doubt I'll eat. I'm saving my cheat meal for May 11th.
But who knows.
After my amaretto sours, I could end up being super hungry.
Uhh.. doesn't amaretto sours count as cheating???
hahah i usually count alcohol as cheating but i dont know the specific numbers.
so i guess there is no bi-weekly cheat meal for this 2 week frame which is all good. results are coming quicktimes and im excited. i have one planned for bas' bday next weekend so its all good.
WEDNESDAY MAY 2
meal 1 - BBQ chicken, 1 cup B rice, 1/2 cup veggies
meal 2 - 2 pork skewers, 1 cup B rice, 1/2 cup veggies
meal 3 - BBQ chicken, 1 cup B rice, 1/2 cup veggies
meal 4 - 2 pork skewers, 1 cup B rice, 1/2 cup veggies
meal 5 - RTD shake
meal 6 (postworkout)- BM veggie lasagne (17g protein lol), 1/2 cup yogurt (9g pro), 1 WW english muffin (5g pro), 2 slices FF cheese (5g protein each)
meal 7 - bedtime shake w/ 2 tbsp PB
today's workout was amazing! my arms are starting to grow like crazy and im quite pumped about it. my biceps really havent changed in size over the past year, other then the definition and veins but i started noticing some growth yesterday, and pumps were wicked! did 20 minutes of the recumbant bike afterwards. not the best cardio but was a bitch for the legs lol.
thursday and friday i will have 2 low carb days consisting of 4 meals a day of...
1.5 cups extra lean ground beef, 1/4 cup veggies, 1/4 sweet potato
and 2 shakes, with the last one having 2 tbsp of PB.
we'll see how circuits go tomorrow lol.
THURSDAY MAY 3
LOW CARB DAY 1
meal 1 - 2 whole eggs, 1 chicken burger, 1/4 sweet potato
meal 2 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 3 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 4 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 5 - protein shake (50g pro, 10g carb)
meal 6 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
didnt wake up to my alarm at 2:30am to take my bedtime shake which sux but i need to be more prepared for that. need to have the shake ready and i need to set numerous alarms lol hahah.
today was circuits but we skipped today due to some injuries and soreness. i did my incline walking for 25 minutes which was killer today. i foundi was really pushing it out as i was walking at a faster pace today. i also did abs for about 30-40 minutes which was wicked! i cant wait till the fat is gone so i can see the results of hte hard work. neways, im out for now. see u all tomorrow at bas' bday!
FRIDAY MAY 4
friggin low carb day 2 lol
meal 1 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 2 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 3 (postworkout) - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 3/4 sweet potato
meal 4 - 1.5 cups extra lean ground beef w/ 1/4 cup veggies, 1/4 sweet potato
meal 5 - protein shake (50g pro, 6g carb)
meal 6 - protein shake (50g pro, 6g carb), cheese string
meal 7 - protein shake (50g pro, 6g carb), cheese string
training today was really good. shoulders and lats are a great match up and when u add a low carb day that sucks all of your energy away, it was challenging to say the least. after the routine i did 25 minutes on the exercise bike to top off a great workout!
one thing about low carb days is that if u dont prepare enough food, shakes suck balls lol. the last 3 meals of hte day were protein shakes and they were not satisfying. booo!!!! cant wait for carbs lol!
SATURDAY MAY 5
WOOOHOOO CARBS!!!!
meal 1 - english muffin w/ 2 slices low fat cheese, BM chicken primavera (gross).
meal 2 - roasted chicken club on WW at timmies. L, T, honey mustard.
meal 3 - 5 chicken skewers and 1 medium sweet potato.
meal 4 - BM chicken burger, and 1/2 a chicken thigh, 1 cup B rice.
meal 5 - BM lean burger, 1 WW bun, ketchup and cheese
sleep..... hmmmmmm..... tastes so good lol
today, activity consisted of practice even tho it was my rest day. it felt good to introduce carbs once again as well! i lacked in meals today by 1 meal, but i did catch up on a ton of sleep (eventually sleeping at 10:30 till 10 am).
woohoo weighed in at 216lbs (1 lbs from my original 3 month goal and 11 lbs from my new goal!)
alrite i apologize for hte slacking and all... work + no internet + crazy planning can make things hard. at least i will never say im too busy to train and eat well.
i'll sum up this week...
meals
diet wise was a bit hard. i realize that i need to plan ahead to make sure i have my meals cooked for hte weekend so i dont buy food. my slacking pushed to monday and a bit of tuesday so i had to resort to buying food again which i dont like. i find that i've been really tired this week so i have also upped my post workout carbs.
training
weights this week were great! cardio has actually been getting better with 5k runs coming up b/c of hte nice weather. in general i need to make sure i can get my cardio after my weights more frequently and now that the weather is nice, i know i can do my run after the gym closes, by running outside. yesterday i started 2 a days on cardio days, running about 4-4.5k outside,on an empty stomach, and around 7-8k at night which was refreshing. i was considering doing 2 a days even on weight days but at this point i dont wanna overdo it with baseball taking up mmuch of my rest time as well.
supplements
i ran out of multivitamins today and i was dragging like crazy. once i got them back, i felt so much more energized. woohoo. i also stopped taking a fat burner addition that i felt if anything, slowed down results. it was a product like CLA, but once i stopped it, i felt like i was on a burner again. when i used it i felt nothing so im gonna keep off of it for now.
ummm that's about it for now. i guess i will start posting again for friday where i can report that i ate a shit load at basil's bday.
first real cheat meal in 2 weeks. looking forward to it lol. hahaha
alrite, again sorry for the lack of posts this weekend. things have been crazy with planning, baseball, work, working out and not having internet or access to the net (cuz tracy had my key to my bro's unit), but now he is at work, i have my key back, and i have skool monday to thursday so there is no reason for me to skip an entry... period!
my entries this week will all be low carb as i feel i really need to shock my body into fat loss again.
MONDAY MAY 15
(low carb day 1)
meal 1 - 3 whole eggs, 1 can of tuna, 1/2 can of chicken, 1 cheese string.
meal 2 - 1 chicken burger, 1 lean burger, 1/2 cup of veggies
meal 3 - 2 cans of protein pudding (40g protein, 0 carbs, 4g fat)
meal 4 (post workout) - chicken flatbread from quiznos with extra chicken and some bacon. L, T, O, cheese.
meal 5 - 1 big ass beef skewer, grilled calamari in olive oil, a bit of tzatziki.
meal 6 - bedtime shake, 1 tbsp PB.
Sunday i had a wicked chest workout. these extended sets arent as bad as they describe them, but i do like the fact taht i am still able to push some crazy heavy weight on them.
Monday's leg workout was hard b/c my knee was stil sore. i implemented the box for my squats but everything else was pretty damn good. i realized that i missed arms on sunday (which was good b/c i wouldve sucked at baseball lol), so i did the extended set for arms. during triceps i got this crazy pain in my elbow that i felt when i was practicing throwing so i think i need to grab a wrap for my elbow and take it easy. bi's were great tho. they are growing... i can feel it!!!!!
im actually really looking forward to this weekend trip to atlantic city b/c it wouldve been the first real rest day/days that ive had in awhile. i think my body needs a couple of days off b4 i bring the beast back next week. the beast being volume supersets for the final weeks of the program! we're almost there guys! wooohoo!!!
oh and when i thought my results were totally halted... i saw VEINS IN MY LEGS... AT NIGHT TIME!!!! woohoo im so stoked!
and i weighed in at 216lbs last week on a full carb routine. meaning this week i should at least be at my goal weight of 215lbs! count on it!
see everyone tonite for circuits!
TUESDAY MAY 16
meal 1 - 3 whole eggs, 1 cheese string, 1 can of tuna
meal 2 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 3 - 1 big ass beef skewer
meal 4 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 5 - ceasar salad (less dressing) with double chicken on top
meal 6 - bedtime shake, 1 tbsp of PB
cardio today was good! con, eric and i worked out a new way to do road work, alternating 30 seconds of skipping, with 20 pushups. this continues with lowering the pushups by 1 everyround after the 30 seconds of skipping. was crazy hard and i made a puddle of sweat on the ground in front of me lol. we did abs afterwards which was good as well.
WEDNESDAY MAY 17
meal 1 - 3 whole eggs, 1 cheese string, 1 can of tuna, 1 slice WW toast.
meal 2(postworkout) - 1.5 cups of extra lean ground beef, 1/2 cup of veggies, 3 extra low fat oatmeal cookies.
meal 3 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 4 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 5 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 6 - bedtime shake, 1 tbsp of PB
did shoulders and traps today. i found that my workout intesity has been really high considering that im on low carb. i loved it! my shoulders are coming along quite nicely.
THURSDAY MAY 18
meal 1 - 1.5 cups of extra lean ground beef, 1/2 cup of veggies
meal 2 - 2 chicken breast
meal 3 - 1 lean burger, 1 chicken thigh
meal 4 - 1 tbsp PB
meal 5 - 8 oz steak, 1 small caesar salad (less dressing), veggies.
did the roadwork skipping cardio followed by 20 minutes on the prostate bike. worked up a crazy sweat! woohoo atlantic city, here i will be sexy!!! lol
214 lbs BABY!!!!! WOOHOO!!!
Congrats buddy on the goal!!
we are almost ready for summer
alrite, i would post all of my meals this past weekend, but it would take a very very long time lol. lets just say that i ate as bad as possible and enjoyed the hell out of it. i needed to relax and shock my body and this weekend did it. so now onto torture time until chicago.
oh and im starting a new carb cycle where i go low carb for 5 days, and moderate to high for the weekends.
MONDAY MAY 22
woke up late so not so mnay meals
meal 1 - pre cardio shake
meal 2 - 1 chicken breast, 1 serving quiche
meal 3 - protein shake
meal 4 - greek salad with 2 servings chicken
meal 5 - protein shake
meal 6 - protein shake, mac n' cheese (60 carbs), can of tuna.
meal 7 - bedtime protein shake, 1.5 tbsp PB.
holy shit i had alot of meals lol hahah.
training was hard as hell. i started my morning cardio with power 90. i wanted to run but i was lazy to leave the house. i was suprised at how much of a sweat i built up. it wasnt hard by any stretch but it was still a good workout.
at night i started my volume circuits. it killed. i got a wicked workout, but i didnt complete my 3 sets. i was able to complete 2 full sets, and then felt like puking, so i just did a superset for chest. instead of just pumping out reps, i really tried to control the weight and feel the muscle work, and it was great.
i know that this routine will be crazy hard for me since low carb will essentailly zap all of my energy away, but i think it'll be worth it in the end. i will try to push 3 total supersets, but my main focus is to get a chest superset for 2 days before my circuits, and at least 2 sets per workout. also on an off day, i will work deltoids with side laterals, and biceps.
ok that's it for now. i'll ttyl! bye bye!
Uhh hello?
Where are all of your posts?
frig!!!! its been quite busy for me as of late, but stil no excuse for missing posts!!! dah!!!!
last week was good in terms of training and diet. had a high carb weekend as planned, but our cheat meals on saturday were a bit high, which sucked. only 5 weeks left so no time to slip.
all in all i dont think im too happy with the volume circuits. it messes up my schedule and i dont feel like results are coming fast enough. ive been on low carb all of last week and this week so far and i havent seen any significant changes, which i can usually see. so i think next week i wil lfinish off the last 4 weeks with the superset training that i did for the first 8 weeks.
in terms of diet, i will keep at the low carb days, and the high carb weekends.
in terms of cheats, none till june 9th, for mary's little cousin's bday. hopefully there i wont have to cheat too much tho.
yesterday after the baseball game was hard b/c everyone who came was killing the half price appetizers at crabby joe's, as well as the wings. i wanted them so bad, but i had a steak and salad, and was good. that was quite random lol hahah.
MONDAY MAY 28
meal 1 - 4 egg whites, 3 whole eggs, 1 weight watchers toast (8g carbs), 1 slice fat free cheese
meal 2 - protein shake
meal 3 - 6 oz chicken breast, 3 oz shrimp
meal 4 - grilled calamari, 8 oz beef skewer
meal 5 - 7 oz chicken/beef skewers, 6 oz potato
meal 6 - none b/c i didnt wake up for my shake dammit!
training today was hard as hell. i was wiped with this routine but i finished the 3 sets none the less. i didnt get to do cardio but i prolly wouldve puked if i did lol hahah.
TUESDAY MAY 29
meal 1 - pre-run shake
meal 2 - 1 slice weight watchers toast, 1 slice fat free cheese, 2 chicken skewers
meal 3 - 7 oz teriyaki beef, 6 oz mixed veggies
meal 4 - 6 oz chicken breast, 3 oz shrimp
meal 5 - pre-baseball protein shake, 1 slice weight watchers toast, 1 tsp jam
meal 6 - 10 oz steak, mixed veggies, small caesar salad (less dressing)
cardio this morning was really good! we did about 5k and i was able to stick with con the whole way. i know con is a better run then me so all i can try for is to keep up with him. we had a double header at night so my no second cardio session. just baseball!!!
Thanks Rob.
I'm trying to eat more :S, trust me, it's not easy. I have to really stop thinking I'm fat or else Bas is going to go crazy. But thanks, I'm trying to see what else I can use as my snacks for work.
Anyway, did you see the surprise I left you at the condo?
keep up the good work my friend.
imma steal some meal ideas.
(i'm killing myself on these shakes).
kudos on ur results dude.
peee-yaaawww!
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