--->>405<<--- accountability/progress log

**--->>405<<---** · 04-11-2012, 06:17 AM

Originally Posted by Bodacious

405 or Stem,

What about 1.wheat pancakes on diet? Sugar free surp?

405 what do you mean when u are talking about 2.depletion workouts? Thanks

1. oatmeal pancakes recipe:
1cup oats(ground into powder in food processor)
1cup lowfat cottage cheese
7large eggwhites
cinnamon(to taste)
vanilla(to taste)

grind up oats and add all other ingredients into food processor.. blend til smoothe.. cook like a pancake and i eat with sugar free syrup.. very good and good for u!

2. depletion: ridding ur muscles of glycogen to cause ur body to use fat for energy or fuel.. i run a 4day low carb (60g from broccoli only) diet at 50% maintenance.. workout includes total body workout spread over 2 days.. 12 total sets per bodypart.. 15reps per set.. each set should take between 45-60 secs to complete.. approx 2secs down and 1 sec up for each rep.. weight is approx 60% of ur 1rep max..

sample workout:
flat bench: 3 sets x 15 reps
rows: 3 x 15
bb curl: 2 x 15
tri pushdown: 2 x 15
shoulder press: 3 x 15
leg press: 3 x 15
leg curl: 3 x 15

do all this then repeat again.. i do this on day 1 and then another depletion on day 2 exactly the same except i add calves for 6 sets x 15 reps and swap flat bench for incline and rows for chins.. all while eating at 50% maintenance (1400cals for me) .. its brutal!

**RaginCajun** · 04-11-2012, 07:42 AM

Originally Posted by --->>405<<---

1. oatmeal pancakes recipe:
1cup oats(ground into powder in food processor)
1cup lowfat cottage cheese
7large eggwhites
cinnamon(to taste)
vanilla(to taste)

grind up oats and add all other ingredients into food processor.. blend til smoothe.. cook like a pancake and i eat with sugar free syrup.. very good and good for u!

2. depletion: ridding ur muscles of glycogen to cause ur body to use fat for energy or fuel.. i run a 4day low carb (60g from broccoli only) diet at 50% maintenance.. workout includes total body workout spread over 2 days.. 12 total sets per bodypart.. 15reps per set.. each set should take between 45-60 secs to complete.. approx 2secs down and 1 sec up for each rep.. weight is approx 60% of ur 1rep max..

sample workout:
flat bench: 3 sets x 15 reps
rows: 3 x 15
bb curl: 2 x 15
tri pushdown: 2 x 15
shoulder press: 3 x 15
leg press: 3 x 15
leg curl: 3 x 15

do all this then repeat again.. i do this on day 1 and then another depletion on day 2 exactly the same except i add calves for 6 sets x 15 reps and swap flat bench for incline and rows for chins.. all while eating at 50% maintenance (1400cals for me) .. its brutal!

you work the same muscles two days in a row?

**--->>405<<---** · 04-11-2012, 07:50 AM

Originally Posted by 00ragincajun00

you work the same muscles two days in a row?

thats correct.. every muscle 2 days in a row.. the depletion can be done in a single day but thatd be about 90 sets.. too much IMO for one day so he allows 2 days for depletion..

basically @ 45sets per day...

**RaginCajun** · 04-11-2012, 08:07 AM

Originally Posted by --->>405<<---

thats correct.. every muscle 2 days in a row.. the depletion can be done in a single day but thatd be about 90 sets.. too much IMO for one day so he allows 2 days for depletion..

basically @ 45sets per day...

i may have to try this and throw a wrench at my body

**Bodacious** · 04-23-2012, 06:35 PM

Originally Posted by --->>405<<---

1. oatmeal pancakes recipe:
1cup oats(ground into powder in food processor)
1cup lowfat cottage cheese
7large eggwhites
cinnamon(to taste)
vanilla(to taste)

grind up oats and add all other ingredients into food processor.. blend til smoothe.. cook like a pancake and i eat with sugar free syrup.. very good and good for u!

2. depletion: ridding ur muscles of glycogen to cause ur body to use fat for energy or fuel.. i run a 4day low carb (60g from broccoli only) diet at 50% maintenance.. workout includes total body workout spread over 2 days.. 12 total sets per bodypart.. 15reps per set.. each set should take between 45-60 secs to complete.. approx 2secs down and 1 sec up for each rep.. weight is approx 60% of ur 1rep max..

sample workout:
flat bench: 3 sets x 15 reps
rows: 3 x 15
bb curl: 2 x 15
tri pushdown: 2 x 15
shoulder press: 3 x 15
leg press: 3 x 15
leg curl: 3 x 15

do all this then repeat again.. i do this on day 1 and then another depletion on day 2 exactly the same except i add calves for 6 sets x 15 reps and swap flat bench for incline and rows for chins.. all while eating at 50% maintenance (1400cals for me) .. its brutal!

Hey 405 that's pancake recipe how many does it make? And on your workout u say and repeat all in the same day?

**--->>405<<---** · 04-23-2012, 07:01 PM

Originally Posted by Bodacious

Hey 405 that's pancake recipe how many does it make? And on your workout u say and repeat all in the same day?

1. Pancake amt depends how big u make em.. I prefer mine about 5" in diameter aNd it makes about 10.. I eat em all

2. The sample workout above i go thru twice each day.. Its important to make sure u take @45-60secs per set for all sets.. This means @2secs down and 1-2secs back up.. For every rep.. Its brutal..

On day 2 swap flat bench for incline and rows for pulldowns and add 3 sets calves on day 2 as well..

**--->>405<<---** · 04-23-2012, 07:03 PM

Had me a nice relaxing 5mile run today.. I need some new running shoes

Hey stem im curious to ur thoughts on a banana PWO on maintenance? Maybe in a shake with some oats..bout 50g carbs worth plus 50g whey.. ??

**RaginCajun** · 04-23-2012, 07:54 PM

Originally Posted by --->>405<<---

Had me a nice relaxing 5mile run today.. I need some new running shoes

Hey stem im curious to ur thoughts on a banana PWO on maintenance? Maybe in a shake with some oats..bout 50g carbs worth plus 50g whey.. ??

go get fit for the shoes, your feet will love you. there are some old threads about it lurking on here somewhere. when i was doing the paleo diet and training for a triathlon, i would have one after my training sessions and my body loved it!