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  1. #241
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    Quote Originally Posted by tbody66 View Post
    Sounds like you have a great plan of attack for the next phase of your program. Keep it up and keep us posted.
    Thanks T! I will give frequent updates.

    Quote Originally Posted by Twist View Post
    I like my pre and pwo meals to be carb rich (moreso than others I guess). But overall I wouldn't heavily weight it too much. I mean you don't want 60% of your cals to come from one or two meals. Yeah I have done that before. It doesn't work. Nice and spread out, let the cardio and deficit do the work. You can shift some of your bedtime carbs to those meals, My bedtime is just a casien shake so I can't do that or make the 25g carbs I told you to add as pwo. This will work.
    So it is okay to have 2 carb rich meals so close (3 or so hours) to bedtime?
    Note this is pre and post weight training. Cardio should be treated as no different than other times during the day. If anything, you don't want a meal before. But just eat meals as normal, and if cardio falls close, o well
    Yeah I def hear ya on this. I am an over planner. I have all my meals and workouts planned just right. I don't do any cardio within 2 after any meal. That way I get the most benefit. Weights will of course be a dif story.
    Thanks guys! I am boiling over with anticipation to try this out. My first day will be Tues (tomorrow).
    Today is all cardio.

  2. #242
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    Just spread out carbs evenly man. If you have to have a carb rich meal(moreso than others) do it inthe morning, pwo and preworkout. But you dont want all your carb meals at bedtime. I can give you more advice but I would need to see your daily schedule. On Cardio days just spread them evenly Throughout the day.

  3. #243
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    Update - workout / diet

    Okay so I wanted to recap everything all into one post so we can all keep track of it better.
    Today is day #1 of my new diet and workout routine. I am posting everything below for comments:

    My specific concerns
    -daily macros. Are they where they should be
    -PWO meal. Seems like a lot of carbs at only 3 hours before bed????


    Workout:

    Mondays Cardio only

    Tuesdays Legs
    Lunges- 3 sets, 16 total steps - 8 with each foot
    Squats -4 sets, 8-12 reps
    Leg curls
    Leg Extensions
    Straight leg deadlift

    Wednesdays Shoulders
    Upright Row- 4 sets, 12-16 reps
    Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
    Lateral Raise- 2 sets 8-12 reps, 1 drop set

    Thursdays Cardio only

    Fridays Back
    Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
    Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
    Pull ups- 3 weighted sets

    Saturdays Chest (use dumbbells as much as possible)
    Flat bench - 3 sets 6-8 reps
    Decline Press with barbell or DB - 3 sets 8-12, big squeeze

    Sundays Arms
    Standing curls -4 sets 8-12 reps
    flat bar curls -3 sets 8-12
    Dips - 4 weighted sets 8-12
    Skullcrushers - 3 sets 8-12
    DB Overhead press- 3 sets 8-12


    Diet: (pro/carb/fat/cals)

    wake up
    1 hour Fasted CARDIO (7 days)
    Breakfast: 1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    Morning snack:
    1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    1 hour light cardio (4-5 days)
    Lunch:
    4oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    2 cups green veggies
    32.5/52/4/375

    Afternoon snack:
    6oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    42/42/5.3/370

    PRE WO:
    1 scoop whey
    2 cups green veggies
    28/13/2/200

    Workout: (5 days will be weights 2 days will be cardio)
    PWO: (Note – this will be approx 2.5-3 hrs before bed)
    1 scoop whey
    4oz chicken breast
    .5 cup oats
    54/30/7.5/400

    Before bed:
    1 scoop ON Casein
    1tbsp natty pb
    29/8/6.5/204.5

    All day I sip from a 50oz water bottle with 4 servings of benefiber:
    0/16/0/60

    Exact Totals:
    Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
    P48%/C38%/F14%
    Last edited by First6; 11-09-2010 at 01:23 PM.

  4. #244
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    Quote Originally Posted by First6 View Post
    Okay so I wanted to recap everything all into one post so we can all keep track of it better.
    Today is day #1 of my new diet and workout routine. I am posting everything below for comments:

    My specific concerns
    -daily macros. Are they where they should be
    -PWO meal. Seems like a lot of carbs at only 3 hours before bed????


    Workout:

    Mondays Cardio only

    Tuesdays Legs
    Lunges- 3 sets, 16 total steps - 8 with each foot
    Squats -4 sets, 8-12 reps
    1. Leg curls
    2. Leg Extensions
    3. Straight leg deadlift
    Do one of the numbers above each week, don't do all of them when you are just starting out. If your legs feel fine after squats and lunges and one of the three (which you should barely be able to walk after lunges), then do another. But don't do too much at first.

    Wednesdays Shoulders
    Upright Row- 4 sets, 12-16 reps
    Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
    Lateral Raise- 2 sets 8-12 reps, 1 drop set

    Thursdays Cardio only

    Fridays Back
    Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
    Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
    Pull ups- 3 weighted sets

    Saturdays Chest (use dumbbells as much as possible)
    Flat bench - 3 sets 6-8 reps
    Decline Press with barbell or DB - 3 sets 8-12, big squeeze
    we could add another chest exercise. Do flyes.

    Sundays Arms
    Standing curls -4 sets 8-12 reps
    flat bar curls -3 sets 8-12
    Dips - 4 weighted sets 8-12
    Skullcrushers - 3 sets 8-12
    DB Overhead press- 3 sets 8-12


    Diet: (pro/carb/fat/cals)

    wake up
    1 hour Fasted CARDIO (7 days)
    Breakfast: 1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    Morning snack:
    1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    1 hour light cardio (4-5 days)
    Lunch:
    4oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    2 cups green veggies
    32.5/52/4/375

    Afternoon snack:
    6oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    42/42/5.3/370

    PRE WO:
    1 scoop whey
    2 cups green veggies
    28/13/2/200

    Workout: (5 days will be weights 2 days will be cardio)
    PWO: (Note – this will be approx 2.5-3 hrs before bed)
    1 scoop whey
    4oz chicken breast
    .5 cup oats
    54/30/7.5/400

    Before bed:
    1 scoop ON Casein
    1tbsp natty pb
    29/8/6.5/204.5

    All day I sip from a 50oz water bottle with 4 servings of benefiber:
    0/16/0/60

    Exact Totals:
    Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
    P48%/C38%/F14%
    Diet looks good. I wouldn't change anything until I see pics and new stats. If your weight starts to go up from gaining muscle mass and pictures reflect it, we should up calories. Calories are pretty low for doing as much training and cardio as you will be doing.

  5. #245
    First6's Avatar
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    All sounds good Twist.
    I'll do less legs and add the flys on chest day No problem. Actually be HAPPY to do less legs. LOL

  6. #246
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    Forgot to mention:
    I am going to restart the clock with the beginning of these changes.
    Today is day 1
    Weigh in will be Sat mornings.
    Pics will be EO saturday. Beginning in a week and a half (20th)

  7. #247
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    You should get pics up this saturday though. Could be that you need a diet adjustment and I don't know it. Like I said, cals are pretty low for the amount of training you will be doing.

  8. #248
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    Quote Originally Posted by Twist View Post
    You should get pics up this saturday though. Could be that you need a diet adjustment and I don't know it. Like I said, cals are pretty low for the amount of training you will be doing.
    Done. This Sat it is. then EOW

  9. #249
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    Okay so here it is with the final adjustments.

    Workout:

    Mondays Cardio only

    Tuesdays Legs
    Lunges- 3 sets, 16 total steps - 8 with each foot
    Squats -4 sets, 8-12 reps
    Leg curls or Leg Extensions or Straight leg deadlift

    Wednesdays Shoulders
    Upright Row- 4 sets, 12-16 reps
    Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
    Lateral Raise- 2 sets 8-12 reps, 1 drop set

    Thursdays Cardio only

    Fridays Back
    Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
    Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
    Pull ups- 3 weighted sets

    Saturdays Chest (use dumbbells as much as possible)
    Flat bench - 3 sets 6-8 reps
    Decline Press with barbell or DB - 3 sets 8-12, big squeeze
    DB Flys - 3 sets 8-10 reps

    Sundays Arms
    Standing curls -4 sets 8-12 reps
    flat bar curls -3 sets 8-12
    Dips - 4 weighted sets 8-12
    Skullcrushers - 3 sets 8-12
    DB Overhead press- 3 sets 8-12


    Diet: (pro/carb/fat/cals)

    wake up
    1 hour Fasted CARDIO (7 days)
    Breakfast: 1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    Morning snack:
    1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    1 hour light cardio (4-5 days)
    Lunch:
    4oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    2 cups green veggies
    32.5/52/4/375

    Afternoon snack:
    6oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    42/42/5.3/370

    PRE WO:
    1 scoop whey
    2 cups green veggies
    28/13/2/200

    Workout: (5 days will be weights 2 days will be cardio)
    PWO: (Note this will be approx 2.5-3 hrs before bed)
    1 scoop whey
    4oz chicken breast
    .5 cup oats
    54/30/7.5/400

    Before bed:
    1 scoop ON Casein
    1tbsp natty pb
    29/8/6.5/204.5

    All day I sip from a 50oz water bottle with 4 servings of benefiber:
    0/16/0/60

    Exact Totals:
    Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
    P48%/C38%/F14%

  10. #250
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    Good deal bro. Btw throw in calves wherever. You see fit. I superset them with another exercise. Maybe shoulder day

  11. #251
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    Quote Originally Posted by Twist View Post
    Good deal bro. Btw throw in calves wherever. You see fit. I superset them with another exercise. Maybe shoulder day
    Oh yeah I was gonna. I forgot about that. Thanks
    Abs to.

  12. #252
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    Okay so here it is with the final adjustments.

    Workout:

    Mondays Cardio & abs
    Tuesdays Legs
    Lunges- 3 sets, 16 total steps - 8 with each foot
    Squats -4 sets, 8-12 reps
    Leg curls or Leg Extensions or Straight leg deadlift

    Wednesdays Shoulders & calves
    Upright Row- 4 sets, 12-16 reps
    Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
    Lateral Raise- 2 sets 8-12 reps, 1 drop set
    Calves

    Thursdays Cardio & abs

    Fridays Back
    Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
    Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
    Pull ups- 3 weighted sets

    Saturdays Chest (use dumbbells as much as possible)
    Flat bench - 3 sets 6-8 reps
    Decline Press with barbell or DB - 3 sets 8-12, big squeeze
    DB Flys - 3 sets 8-10 reps

    Sundays Arms
    Standing curls -4 sets 8-12 reps
    flat bar curls -3 sets 8-12
    Dips - 4 weighted sets 8-12
    Skullcrushers - 3 sets 8-12
    DB Overhead press- 3 sets 8-12


    Diet: (pro/carb/fat/cals)

    wake up
    1 hour Fasted CARDIO (7 days)
    Breakfast: 1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    Morning snack:
    1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    1 hour light cardio (4-5 days)
    Lunch:
    4oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    2 cups green veggies
    32.5/52/4/375

    Afternoon snack:
    6oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    42/42/5.3/370

    PRE WO:
    1 scoop whey
    2 cups green veggies
    28/13/2/200

    Workout: (5 days will be weights 2 days will be cardio)
    PWO: (Note this will be approx 2.5-3 hrs before bed)
    1 scoop whey
    4oz chicken breast
    .5 cup oats
    54/30/7.5/400

    Before bed:
    1 scoop ON Casein
    1tbsp natty pb
    29/8/6.5/204.5

    All day I sip from a 50oz water bottle with 4 servings of benefiber:
    0/16/0/60

    Exact Totals:
    Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
    P48%/C38%/F14%

  13. #253
    First6's Avatar
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    Update for today.
    Diet was as planned. No cheates.
    Workout was good. Did my fasted cardio. Did my lunchtime cardio and did my Tuesday workout tonight.
    Lunges: I did 3 sets of 16 (8 each leg) while holding 30lb db's. I should have gone heavier. I will next time.
    Squats. This is the first time I have ever done squats! First time EVER! First I watched a few videos to get the form. Then I practiced with no weight.
    Then I did 4 sets. One with just the bar for warm up. Then I did a set of 10w/95lbs, a set of 8 w/135lbs, and a set of 8 w/160lbs. The last set was Very tough. I wasn't sure I was gonna get the last to reps. I know these weights sound very light to you guys but for never having done them I was proud of myself. Oh yeah and my butt HURTS.

  14. #254
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    Quote Originally Posted by First6 View Post
    Okay so here it is with the final adjustments.

    Workout:

    Mondays Cardio & abs
    Tuesdays Legs
    Lunges- 3 sets, 16 total steps - 8 with each foot
    Squats -4 sets, 8-12 reps
    Leg curls or Leg Extensions or Straight leg deadlift

    Wednesdays Shoulders & calves
    Upright Row- 4 sets, 12-16 reps
    Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
    Lateral Raise- 2 sets 8-12 reps, 1 drop set
    Calves

    Thursdays Cardio & abs

    Fridays Back
    Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
    Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
    Pull ups- 3 weighted sets

    Saturdays Chest (use dumbbells as much as possible)
    Flat bench - 3 sets 6-8 reps
    Decline Press with barbell or DB - 3 sets 8-12, big squeeze
    DB Flys - 3 sets 8-10 reps

    Sundays Arms
    Standing curls -4 sets 8-12 reps
    flat bar curls -3 sets 8-12
    Dips - 4 weighted sets 8-12
    Skullcrushers - 3 sets 8-12
    DB Overhead press- 3 sets 8-12


    Diet: (pro/carb/fat/cals)

    wake up
    1 hour Fasted CARDIO (7 days)
    Breakfast: 1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    Just wondering why carbs are so light here? Would you consider robbing some from lunch and afternoon snack and dividing between this meal and meal 2? Just not much energy first thing in the morning, 13g carbs... would love to see 1/2 cup oats in meals 1 and 2

    Morning snack:
    1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    1 hour light cardio (4-5 days)
    Lunch:
    4oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    2 cups green veggies
    32.5/52/4/375

    If you go with the above suggestion, you can lose the beans here, or eat less rice

    Afternoon snack:
    6oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    42/42/5.3/370

    Same as above

    PRE WO:
    1 scoop whey
    2 cups green veggies
    28/13/2/200

    I'm surprised the protein isn't real food to be honest - but not a huge deal. More surprising is no good complex carb to fuel the workout!

    Workout: (5 days will be weights 2 days will be cardio)
    PWO: (Note – this will be approx 2.5-3 hrs before bed)
    1 scoop whey
    4oz chicken breast
    .5 cup oats
    54/30/7.5/400

    Nice!

    Before bed:
    1 scoop ON Casein
    1tbsp natty pb
    29/8/6.5/204.5

    All day I sip from a 50oz water bottle with 4 servings of benefiber:
    0/16/0/60

    Exact Totals:
    Pro-242.5/Car-188.5/Fat-32.4/Cal-1993
    P48%/C38%/F14%
    Hey bro, I know you didn't post this to be critiqued or whatever, but I figured since we're so involved in each other's progress, i'd chime in on it even if it seems nit-picky. Nothing glaring, just a few little things. See bold. Let me know if i'm out of line, lol!

    PS - I know I haven't been advising you on diet - if somebody else has been with more then just looking it over (helping with food choices and such), I apologize and didn't mean to step on toes.

    PPS - congrats on the squats! Welcome to sore!

  15. #255
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    Good luck

  16. #256
    First6's Avatar
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    I'm back.
    Was gone all day yesterday so I did not get to the board.
    Give me a minute to catch up and I will answer some questions.

  17. #257
    First6's Avatar
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    Quote Originally Posted by tbody66 View Post
    Good luck
    Thanks T!
    Nice new avy! I see big changes!

  18. #258
    First6's Avatar
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    Quote Originally Posted by gbrice75 View Post
    Hey bro, I know you didn't post this to be critiqued or whatever, but I figured since we're so involved in each other's progress, i'd chime in on it even if it seems nit-picky. Nothing glaring, just a few little things. See bold. Let me know if i'm out of line, lol!

    GB your way out of line here Bro. I didn't ask for your bs opinion.
    LOL. I kid. Yeah Of course I want critique! no doubt about it. I have learned a lot but I am FAR from not wanting help!


    PS - I know I haven't been advising you on diet - if somebody else has been with more then just looking it over (helping with food choices and such), I apologize and didn't mean to step on toes.
    Nope not stepping on toes. Your help is always welcome.

    PPS - congrats on the squats! Welcome to sore! Thanks. Hold on let me check something..... Yup butt still sore.
    Okay let me try to address some of your questions/concerns.

    Q-Why are carbs so light first thing in the morning?
    A- Holy diet! because of a severe lacking my my copy/paste ability. I had 2 meals switched around. Thanks for catching that. I have been eating correctly but had it posted incorrectly.
    Q-half cup oats in meals 1 & 2
    A-It would just over do it for me on the morning intake and not leave enough for the afternoon. I need to spread the carbs out during the day so I keep running. I have a HUGE problem with getting the afternoon sleepies if I take all my carbs in in the mornings.
    Q-could loose the beans or eat less rice.
    A-Yup your right. But I really like the beans for the flaver in the mix and they are basically a non issue at 41cal/.4fat/6.8carb/2.7pro in each of the 2 meals. Eat less rice - I think the carb spread will make more sense to you now that I pasted the meals in the correct places. (coming in the next post)
    Q-Protien isn't real food in PreWO meal.
    A-Yeah I know. I like it that way. I feel like my workouts go better when I feel lighter. I have done real food and just feel heavier and not as good. AND I want the protien to absorb as quick as possible. I THINK a scoop of whey takes about 45 minutes to absorb and my workout is about 45 minutes. So it is perfect timing start my PostWM after the workout.
    Q-No carb to fuel the workout.
    A-Hmmm your right. That needs to change. I thought about that for a whle when I set it up and decided to let it go but the more I think on it the more I can't let it go. It is going to bump my cals up but I am going to add something in here. Thanks.

    I will repost the diet in a few.

  19. #259
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    This is the FINAL diet changes! (for the next 5 minutes)

    Workout:

    Mondays Cardio & abs

    Tuesdays Legs
    Lunges- 3 sets, 16 total steps - 8 with each foot
    Squats -4 sets, 8-12 reps
    Leg curls or Leg Extensions or Straight leg deadlift

    Wednesdays Shoulders & calves
    Upright Row- 4 sets, 12-16 reps
    Arnold Press alternate Standing Military Press with Olympic Bar weekly -3 sets 8-12 reps
    Lateral Raise- 2 sets 8-12 reps, 1 drop set
    Calves

    Thursdays Cardio & abs

    Fridays Back
    Deadlift - 1 set for a good warmup, 4 sets (6-10 for 2), (8-12 for the other 2),
    Rows with Olympic Bar- 4 sets 6-10 reps (lean forward and stretch through your shoulder blades to big squeeze and contraction in lats and upper back)
    Pull ups- 3 weighted sets

    Saturdays Chest (use dumbbells as much as possible)
    Flat bench - 3 sets 6-8 reps
    Decline Press with barbell or DB - 3 sets 8-12, big squeeze
    DB Flys - 3 sets 8-10 reps

    Sundays Arms
    Standing curls -4 sets 8-12 reps
    flat bar curls -3 sets 8-12
    Dips - 4 weighted sets 8-12
    Skullcrushers - 3 sets 8-12
    DB Overhead press- 3 sets 8-12


    Diet: (pro/carb/fat/cals)

    wake up
    1 hour Fasted CARDIO (7 days)
    Morning meal:
    6oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    41.2/39.8/5.1/356.8

    Morning snack:
    1 Tuna Patty
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    1 hour light cardio (4-5 days)
    Lunch:
    4oz chicken breast
    .25 cup dark red kidney beans
    1 cooked cup brown rice
    2 cups green veggies
    31.7/49.8/3.9/361.8

    Afternoon snack: 1 Tuna Patty:
    1 can of tuna
    1 egg white
    .25 cup oats
    28.5/13.7/3.6/192

    PRE WO:
    1 scoop whey
    .25 cup oats
    2 cups green veggies
    30.5/26.5/3.5/250

    Workout: (5 days will be weights 2 days will be cardio)
    PWO: (Note this will be approx 2.5-3 hrs before bed)
    1 scoop whey
    4oz chicken breast
    .5 cup oats
    54/30/7.5/375

    Before bed:
    1 scoop ON Casein
    1tbsp natty pb
    29/8/6.5/204.5

    All day I sip from a 50oz water bottle with 4 servings of benefiber:
    0/16/0/60

    Exact Totals:
    Pro-243.3/Car-197.7/Fat-33.6/Cal-1992
    P47.1%/C38.26%/F14.65%
    Last edited by First6; 11-11-2010 at 12:23 PM.

  20. #260
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    Looks good to me. Didn't read it though cuz the last one looked good so this one is gonna be better. Can't wait for pics! If all goes well I wanna implement this new (not new, but new to your program) fatigue method. Should be good, but we need to up cals to do it.

  21. #261
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    Quote Originally Posted by Twist View Post
    Looks good to me. Didn't read it though cuz the last one looked good so this one is gonna be better. Can't wait for pics! If all goes well I wanna implement this new (not new, but new to your program) fatigue method. Should be good, but we need to up cals to do it.
    Oooohhh You Have My Attention!

  22. #262
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    Nothing big bro. You would barely notice the change. But I don't want you to get ahead of yourself. If we throw everything we have at a program, it usually is too much to handle and the body adapts and plateaus.

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    Personally, I think you are going to see better results if you tone down the carbs a tiny bit and increase your EFAs.

    15% fat is pretty low.

    Maybe it'll work for you, it's just my personal couple of cents.

    Something like 45,35,20 would work - so would 40/40/20 - would only take a small tweak like taking out the preworkout oats and swaping in a tb of pb.....fats and protein have work well for me preworkout while dieting.

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    Even better - take the carbs out of you mid-am snack esp before cardio - that's what I'd really do. - go pro/fat and give yourself time between that meal and cardio

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    It's all sounding and looking good, I'm expecting big things from you First

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    Quote Originally Posted by LBSOMEIRON View Post
    Even better - take the carbs out of you mid-am snack esp before cardio - that's what I'd really do. - go pro/fat and give yourself time between that meal and cardio
    If you were to make this adjustment at all, this ^^^ is the one i'd make - possibly without even the added fat at this particular meal.

  27. #267
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    LB, GB,
    I like that idea. I'm gonna try it. To start with I am just taking the carbs out of that meal. I need to think for a little to see how I feel about putting the fat in!
    Thanks for the tips!! I like it!

  28. #268
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    Quote Originally Posted by LBSOMEIRON View Post
    Something like 45,35,20 would work - so would 40/40/20
    All of the above splits would work no problems. I think trouble starts when you start to go above 25%. I like to leave room for error though. Since dietary fat is what is converted to fat stores, and not carbs or protein (rarely converted), the last thing we want high would be fats. EFAs are a good idea to add in. I am guessing that after these upcoming pictures calories will be upped. Since we just added 25g carbs, my preference is to not change anything on weight training days, but on days when there is cardio you can drop the carbs and use fat instead as Lb suggested. I am a proponent of carbs and since you are gaining muscle and dropping fat, I would hate to halt that in any way. Just my opinion. It's really splitting hairs though. Either way would work fine.

  29. #269
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    Wow First definitly impressed with your progress bro. Way to go !

  30. #270
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    Quote Originally Posted by Twist View Post
    All of the above splits would work no problems. I think trouble starts when you start to go above 25%. I like to leave room for error though. Since dietary fat is what is converted to fat stores, and not carbs or protein (rarely converted), the last thing we want high would be fats. EFAs are a good idea to add in. I am guessing that after these upcoming pictures calories will be upped. Since we just added 25g carbs, my preference is to not change anything on weight training days, but on days when there is cardio you can drop the carbs and use fat instead as Lb suggested. I am a proponent of carbs and since you are gaining muscle and dropping fat, I would hate to halt that in any way. Just my opinion. It's really splitting hairs though. Either way would work fine.
    Understood. Thanks.

    I will have new pics up tomorrow. BUT if you want to see them early you can just look at the last ones. I spent to much time half assing and I don't think there is very much change. There is a little but not much.
    I think my chest has squared off a little more and I have slightly more definition but that's about it. Def not the big changes like I had in the past. My clothes are not gettign losser. They fit the same as 2-3 weeks ago.
    That being said. Since tues. I have been back in high gear so bigger changes are coming!

  31. #271
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    Quote Originally Posted by cue_artist View Post
    Wow First definitly impressed with your progress bro. Way to go !
    Hey ThankS Bro!
    You prob noticed I half assed for a little while there but I am back on my game now. (since Tues) Stay tuned for changes to come rolling in again.

    Is that you in your avy? Looking Real Good! Impressive.

  32. #272
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    Quote Originally Posted by First6 View Post
    Understood. Thanks.

    I will have new pics up tomorrow. BUT if you want to see them early you can just look at the last ones. I spent to much time half assing and I don't think there is very much change. There is a little but not much.
    I think my chest has squared off a little more and I have slightly more definition but that's about it. Def not the big changes like I had in the past. My clothes are not gettign losser. They fit the same as 2-3 weeks ago.
    That being said. Since tues. I have been back in high gear so bigger changes are coming!
    LoL STOP this sh!t - I'M the only one allowed to beat up on myself!

    Funny you mention about clothes getting looser - here I am cutting, and my clothes ARE getting looser, and it's freaking me out because I just think i'm getting 'smaller'.

  33. #273
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    Quote Originally Posted by gbrice75 View Post
    LoL STOP this sh!t - I'M the only one allowed to beat up on myself!

    Funny you mention about clothes getting looser - here I am cutting, and my clothes ARE getting looser, and it's freaking me out because I just think i'm getting 'smaller'.
    HaHa What! you think your special now!? LOL
    Yeah I dropped 2 belt holes REAL fast. Then it slowed down and now they just fit the same every day as far as I can tell. I think I am still lossing fat (slowly) though so I THINK the clothes not getting smaller is okay. Or they are still getting loser but jst to slowly for me to notice.

  34. #274
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    Quote Originally Posted by First6 View Post
    HaHa What! you think your special now!? LOL
    Yeah I dropped 2 belt holes REAL fast. Then it slowed down and now they just fit the same every day as far as I can tell. I think I am still lossing fat (slowly) though so I THINK the clothes not getting smaller is okay. Or they are still getting loser but jst to slowly for me to notice.
    Here's the problem bro, at least for me (I don't know if you were ever fat like I was):

    Anybody can go from being a fat person to a 'regular' person. It seemed tough at the time, but in hindsight it was a CAKEWALK.

    Getting from a regular guy (like I consider myself these days) to being in phenomenal shape is a fvcking BITCH! So yea, we get spoiled by that initial fast progress, then it slows down as soon as we get accustomed to seeing noticeable weekly improvements. God's sick joke I tell ya!

  35. #275
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    Quote Originally Posted by gbrice75 View Post
    Here's the problem bro, at least for me (I don't know if you were ever fat like I was):

    Anybody can go from being a fat person to a 'regular' person. It seemed tough at the time, but in hindsight it was a CAKEWALK.

    Getting from a regular guy (like I consider myself these days) to being in phenomenal shape is a fvcking BITCH! So yea, we get spoiled by that initial fast progress, then it slows down as soon as we get accustomed to seeing noticeable weekly improvements. God's sick joke I tell ya!
    OH YEAH!! 100% agree. I can relate. I am 160 now. Here is a pic of me at 215. My wife is 8 months preg in it and my belly is bigger!


    Attachment 112237


    Not sure why the pic isn't showing up. If you click on it it shows up though. At least for me.

  36. #276
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    I can see it, love the humorous pics too lol. Belly comparison!

  37. #277
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    Quote Originally Posted by gbrice75 View Post
    I can see it, love the humorous pics too lol. Belly comparison!
    LOL. Yeah I always tried to make lite of it. I was only smiling on the outside though! I'm sure you understand.

  38. #278
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    Yes this is me in the avy. Couldnt of done it without you guys. I cant be more thankful

  39. #279
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    Quote Originally Posted by cue_artist View Post
    yes this is me in the avy. Couldnt of done it without you guys. I cant be more thankful
    nice!

  40. #280
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    Quote Originally Posted by First6 View Post
    LOL. Yeah I always tried to make lite of it. I was only smiling on the outside though! I'm sure you understand.
    Yep, I was the same way. I always touted myself as the fat guy, brought it RIGHT up to the forefront, pretended it didn't bother me. I did this so others couldn't use it against me. On the inside, it killed me!

    Quote Originally Posted by cue_artist View Post
    Yes this is me in the avy. Couldnt of done it without you guys. I cant be more thankful
    Fvcking awesome bro, i'm super jealous!

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