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Thread: BigC's Maintain Log
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12-05-2010, 05:42 PM #241
Okay so update for today
20 min cardio.
I had a party to go to dirt got dirty but I didn't have anything to eat. It was only one meal and I don't think it was to bad. But it didn't benefit. I'm gonna focus on doing more cardio this week I really need to get it done and I will keep progressing in my workouts.
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12-05-2010, 07:26 PM #242
I got bored so I Just did another 20 min of cardio. Diet has been good after my one meal from the party. Little low on cal today because I slept so long only got 4 meals in.
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12-06-2010, 05:09 PM #243
Update for Mon.
Lift went great. I think high reps is what makes my bi's grow.
Deadlift-10*10 245
1 Arm Row-2*20 45, 3*20 50
BB curl-3*20 55,60,65
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12-06-2010, 07:33 PM #244
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12-07-2010, 08:41 AM #245
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12-07-2010, 05:57 PM #246
Just caught up on your progress.
Your doing great!
Nice job
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12-07-2010, 06:23 PM #247
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12-07-2010, 06:26 PM #248
Update for Tues.
no cardio(Deadlift was a killer yesterday.)
Lift
Bench-3*15 165,170,175
Incline-3*15 135
Db Military Press-3*15 40
Upright Row-3*25 45,50,50
1Arm Tri-ext-3*20 20,25,25
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12-07-2010, 06:30 PM #249
Yeah bro I see some def changes in those recent pics. Good job.
Are you doing pics on a schedule now?
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12-07-2010, 06:39 PM #250
Yes same as you,gb,an t
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12-07-2010, 06:44 PM #251
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12-07-2010, 07:32 PM #252
I'm hoping I don't disappoint with pics this week. I've been more than good on my diet for the most part. But I always feel like I never make changes. You guys be the judges.
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12-07-2010, 07:46 PM #253
I will be trying to follow this thread more. Keep it up
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12-08-2010, 08:05 AM #254
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12-08-2010, 03:52 PM #255
Update for Wends.
Lift-Legs
Leg-Ext-3*25 50,60,70
Ham.Curl-3*25 50,60,60
Calf Raise-3*25 95
Bicycles-3*20
Toe Touches-3*20
20 min. Cardio pwo.
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12-09-2010, 12:35 AM #256
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12-09-2010, 08:34 AM #257
Should I just post it up sat with my pics or post my diet now. Weight will be with pictures
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12-09-2010, 04:43 PM #258
looking forward to pics day. Did I read correctly that you only do leg extensions with the same weight you do leg curls? Are those single leg leg extensions?
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12-09-2010, 06:13 PM #259
Yeah the machines are both single legs.
Update for Thursday
Bent Over Row-12*155,12*165,10*175
Lat. Pull Down-135*12,150*12,157.5*10
T-Bar Row-135*12,150*12,165*10
No cardio
Diets been pretty on, I think I had a rits cracker....
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12-09-2010, 06:33 PM #260
Lookin forward to your updated pics! Are they due this Sat?
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12-10-2010, 04:44 AM #261
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12-10-2010, 11:09 AM #262
okay for twist and whoever else wants to know what my diet has been here we go....
5:30- 1 scoop whey(pre-cardio)
6:30-meal 1
1/2cup oats
1/2 cup egg whites
1 whole egg
1 fish oil cap
9:00- meal 2
4oz. chicken
2 cups broccoli
11:00-meal 3
4oz. extra lean turkey
1/2 cup cooked brown rice
1/2 cup broccoli
1 fishoil cap
2:00-meal 4 (pre-wo)
1 scoop whey
1/2 cup oats
4:30-pwo
1/2 cup oats
1 scoop whey
5:00-meal 5
4oz chicken
4oz. sweet potato
i fishoil cap
7:30-meal 6
4oz. extra lean turkey breast
2 cups broccoli
9:30-meal 7
1 scoop casein
10 almonds
total-1,949 calories, 255g protein, 170g carb, 32g fat
est.- 2,000 calories, 250g protein, 200g carb, 33g fat
* meals vary, sometimes i have whole wheat pasta for carbs or tuna for my protein but that is the most of it.
** i use spray butter, mustard, hot sauce, salsa,tomato sauce, fat free cheese, grated parmesan, ms.dash, thats it.
***also sometimes i have 1/2 a banana pwo or 1/4 of a apple at breakfast.
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12-10-2010, 03:19 PM #263
Update for Friday
Am cardio(not fasted I have been doing a whey a instant coffee shake before. Is this okay?)
Lift-arms/abs
Skull Crush-85*12,90*12,95*10
1 Arm Hammer Curl- 30*12,30*12,35*10
V-Bar push downs-72.5*12,82.5*12,87.5*12
Db curl-35*12,35*12,40*10
Hanging Leg Raise-3*20
Brunches-3*20
Diet was 98% today. My mom got these holiday seasoned mixed nuts and they were so good. I says some extra with my casein.. but thats all.Last edited by bigcwithane; 12-11-2010 at 09:47 AM.
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12-11-2010, 09:50 AM #264
Update for Saturday
Cardio-30 mins
Is this good for cardio 0 incline, 4 min. At 4 mph, then 1min at 8 mph?
Sometime I do incline at 12, 3 mph for 4 min, and 4 mph for 1 min.
I will also get pictures up today but i weighed in at 197 after a piss.
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12-11-2010, 03:34 PM #265
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12-11-2010, 06:19 PM #266
Everything is looking good for me what is your progress so far?
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12-11-2010, 06:38 PM #267
You have alot of LBM bro, quads in pic 2 are very evident.
The only part i'd change about your diet (and forgive me if i've already suggested this sometime in the past) is make pre-workout meal a whole food protein source instead of the shake. Other then that, everything looks great! Carbs might be able to come down slightly, 25g or so, but just nit-picking.
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12-11-2010, 07:43 PM #268
Thanks gb. I'm not impressed with these pics really. Hopefully in the next two weeks it will be better. I gotta get more strict on the diet, and not be lazy with my cardio. Also I can't make it real food because of school, but if I get a day when I'm not at school its always food.
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12-11-2010, 07:45 PM #269
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12-11-2010, 08:55 PM #270
Bingo - get your cardio in check. You will drop the bodyfat. As soon as I tightened up my cardio (mine was LAME), I had noticeable changes after literally 2 short weeks.
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12-12-2010, 01:30 AM #271
Hiit
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12-12-2010, 09:20 AM #272
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12-12-2010, 03:09 PM #273
Cardio should be
3 minutes slow
30 second balls out sprint followed by
3minutes slow
repeat
You definitely have some mass underneath but you gotta drop the fat. You will get there.
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12-12-2010, 04:12 PM #274
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12-12-2010, 04:25 PM #275
Ok that's fine too. Usually can't sustain 1 minute balls out if you are truly going balls out. But its totally fine. Keep it up then bro.
only thing I think I didn't look at was your training routine (I might have though). Everything else looks good. If you want me to look at your routine then post it up, but if its anything like the rest of your program I'll be at a loss for words.
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12-12-2010, 04:58 PM #276
I like the back and arms and the chest from the side pose, I'm not sure about the love handles with the back pic compared to last time, might have stalled out there. I don't see anything that needs to be changed before the challange starts though and do admire you sticking with the program and posting pics as well.
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12-12-2010, 06:16 PM #277
Thank you t. I think my love handles looked worse because I was only in boxers not shorts. But what is my workout going to look like for the competition? Or before since next week is my fourth week of this workout.
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12-13-2010, 06:55 PM #278
Updated For Mon.
No cardio
Lift
Deadlift-10x10 245
1 Arm Row-5x20 50
BB Curl-3x20 50,55,65
diet went 100%, i gotta keep it this way because i really want this fat off.
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12-14-2010, 02:23 PM #279
Your diet is great. You will def see nice results with it.
I disagree with the real food pre workout (sorry gb) but that is prob because I am not as educated as gb on it. I prefer the shake as it gets into your system faster to fuel you during the workout and then post workout is half a shake plus real food. Thats just me though.
I see changes in your pics. mostly just the fact that I can really see that you have some lbm under the fat! that is awesome. Wish I did.
Keep going brop. Your doin it!
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12-14-2010, 07:28 PM #280
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