-KJ- Diet/Training Plan

**-KJ-** · 01-17-2012, 08:29 AM

Originally Posted by Papiriqui

Are you from the states or just visiting?? Where are you currently?

You can do it buddy!!

In Ireland. Just visiting Florida Miami and possibly new York.
3 week vacation.

**-KJ-** · 01-17-2012, 08:53 AM

So just had pwo meal!

Done back today. Took about 40min. One min rest between each set.
First time I pre exhausted lats and hit them well.

Cable pullovers
close grip pulldown
One arm db row
Wide grip cable row focus on upper back
Hyper extensionsp

**Papiriqui** · 01-17-2012, 11:48 AM

Originally Posted by -KJ-

In Ireland. Just visiting Florida Miami and possibly new York.
3 week vacation.

Niceee, im in MIAMI bud!!

**-KJ-** · 01-17-2012, 11:52 AM

Yeah... Ill be in orlando for about a week too!
Any gyms I should check out

**Papiriqui** · 01-17-2012, 12:45 PM

Heavy hardcore lifting, try PORKIS, the best. If not LA Fitness or Ballys which now are one. Golds Gym, 24 HR Fitness, we have a bunch. I can get you a week free pass at LA FITNESS since im a member.

**-KJ-** · 01-17-2012, 12:48 PM

Thats great ill be sure to look into it...
3 weeks to long without working out.

**Papiriqui** · 01-17-2012, 02:00 PM

Ohh i hear you bud!! I travel sometimes due to work, very minimum but i do at times and even than for just a day or a couple i still take my things and hit the gym wherever i go lol.

**-KJ-** · 01-17-2012, 03:47 PM

whats the rates like there P?

**-KJ-** · 01-17-2012, 03:54 PM

So sitting here eating some chicken and green beans... added a tbsp of say sauce!
Since i start adding spices to meats and stuff its been quite tasty to my usually bland diets.

Only my casein shake and day 2 is done.
Be up for 30 min fasted cardio on my bike and hit legs in the gym...

Instead of eating mixed nuts twice a day, what do you guys think of adding some humus to a meal or two????

**Papiriqui** · 01-17-2012, 04:38 PM

Originally Posted by -KJ-

whats the rates like there P?

Daily are a bit expensive, about 8$ a day but you may be able to arrange a o e month thing you know!!

**Papiriqui** · 01-17-2012, 04:39 PM

Sorry they go from $20 to $40 most places.

**-KJ-** · 01-17-2012, 04:49 PM

I would go just for the experience

**baseline_9** · 01-17-2012, 05:04 PM

Originally Posted by haterade

creatine makes you hold water.. bloated is not your goal on a cutting diet ..

Originally Posted by haterade

you can do that im sure it would be ok.. but, solid foods digest slower than powdered proteins no matter what the label on the bottle says... the longer your body is digesting food the longer your metabolism is rolling and your body is recovering.. also the point of having something like a salad at night is the fiber makes you push out all the waste.. when you eat it at night you will shit out all the bs in the morning.. bye bye bloat..

Both of these post are full of complete bro-science...

Anyway, KJ, im gonna get back at this thread when I have the time...

Good luck, im sure STEM can help u out a lot

**-KJ-** · 01-18-2012, 03:04 AM

Originally Posted by baseline_9

Both of these post are full of complete bro-science...

Anyway, KJ, im gonna get back at this thread when I have the time...

Good luck, im sure STEM can help u out a lot

Cheers base....

Need all the input/motivation possible.

So far so good though.

**-KJ-** · 01-18-2012, 03:40 AM

So i woke up and thought ah ill skip Fasted cardio today.

25 minutes later I had my lazy ass cycling away. This is a victory in my eyes.

Now my favorite meal breakfast

**baseline_9** · 01-18-2012, 03:49 AM

Originally Posted by -KJ-

So i woke up and thought ah ill skip Fasted cardio today.

25 minutes later I had my lazy ass cycling away. This is a victory in my eyes.

Now my favorite meal breakfast

Stay sharp...

Never miss planned cardio... EVER!

And if you have to miss it, make sure you make up for it...

1 missed session turns into 2 and 2 then turns into a crap week etc...

**-KJ-** · 01-18-2012, 04:00 AM

Yeah i know base... Thats why I got up and done it.

Did you do PWO cardio after working legs? the weight training is high intensity!

**Papiriqui** · 01-18-2012, 04:02 AM

Originally Posted by baseline_9

Stay sharp...

Never miss planned cardio... EVER!

And if you have to miss it, make sure you make up for it...

1 missed session turns into 2 and 2 then turns into a crap week etc...

^^ Agreed dont miss unless something comes up like work or emergency!!

**-KJ-** · 01-18-2012, 04:03 AM

Originally Posted by Papiriqui

^^ Agreed dont miss unless something comes up like work or emergency!!

I dont plan on missing it.
When I was planning this I said i would do 3 Fasted cardio sessions and 3 HIIT session per week.
I might bump the fasted cardio to 5 days!

**baseline_9** · 01-18-2012, 06:54 AM

Originally Posted by -KJ-

Yeah i know base... Thats why I got up and done it.

Did you do PWO cardio after working legs? the weight training is high intensity!

Never did cardio after legs.... All I did after legs was eat and sleep lol

**-KJ-** · 01-18-2012, 07:00 AM

Yeah i was thinking the same...

Was also thinking of pre exhausting quads also. Never tried it so see how it goes!

**baseline_9** · 01-18-2012, 07:41 AM

Originally Posted by -KJ-

Yeah i was thinking the same...

Was also thinking of pre exhausting quads also. Never tried it so see how it goes!

Your learning quick

Dorian Yates style... Leg extensions with forced and negative reps before leg press..

**-KJ-** · 01-18-2012, 07:48 AM

Finish off with squats if I can...

Lying leg curls

Calf raises... Job Done

**-KJ-** · 01-18-2012, 08:07 AM

2 QUESTIONS:

On a non workout day should I lower carbs to maybe just Breakfast?

Can I change The nuts for some humus and oils??

**-KJ-** · 01-18-2012, 11:50 AM

just having pre wo meal then off to do legs... cant wait

**-KJ-** · 01-18-2012, 02:09 PM

So back from the gym... it was legs today:

Leg Extensions
Leg Press
Squats
Lying Leg Curls
Calf Raises

Feels like I have 2 blocks on my feet. Walking very funny...

**Back In Black** · 01-18-2012, 02:11 PM

Originally Posted by -KJ-

2 QUESTIONS:

On a non workout day should I lower carbs to maybe just Breakfast?

Can I change The nuts for some humus and oils??

I keep carbs the same on non workout days, to assist in recovery.

Swap the nuts by all means. Make sure the hummous fit's your macro's it's easy to over portion things like hummous and PB. Make sure you weigh it. Fish oils and rapeseed oils are the best oil choices. Walnuts are the best nut choices. I like seeds to for my essential fats.

I think we'll have a look at your workout when you've logged a full week. How long have you been doing the particular programme you are on?

**-KJ-** · 01-18-2012, 02:23 PM

Originally Posted by SteM

I keep carbs the same on non workout days, to assist in recovery.

Swap the nuts by all means. Make sure the hummous fit's your macro's it's easy to over portion things like hummous and PB. Make sure you weigh it. Fish oils and rapeseed oils are the best oil choices. Walnuts are the best nut choices. I like seeds to for my essential fats.

I think we'll have a look at your workout when you've logged a full week. How long have you been doing the particular programme you are on?

I think I will leave the carbs the same but have in first 3 meals??
I may swap nuts for hummus and some olive oil... Ive never had seeds must try!

Well Im just gonna say since monday because before then wasnt much of a regime. I never done cardio and half assed workouts.
Since monday, ive done fasted cardio everyday and 2 PWO cardio sessions.

**BrownGirl** · 01-18-2012, 02:42 PM

Originally Posted by -KJ-

So back from the gym... it was legs today:

Leg Extensions
Leg Press
Squats
Lying Leg Curls
Calf Raises

Feels like I have 2 blocks on my feet. Walking very funny...

Haha I know the feeling...I felt that on Monday!

**-KJ-** · 01-18-2012, 02:46 PM

Originally Posted by BrownGirl

Haha I know the feeling...I felt that on Monday!

Its good though

**-KJ-** · 01-18-2012, 03:42 PM

In about 35 minutes ill be having a Casein shake... Then its off to bed and day 3 is over.
Another successful day.

**baseline_9** · 01-18-2012, 05:07 PM

Originally Posted by -KJ-

In about 35 minutes ill be having a Casein shake... Then its off to bed and day 3 is over.
Another successful day.

One day at a time will soon become one week at a time and by that point you will be in the groove...

Do everything you can to remain motivated, dropping into this place is a great help.... post up what you have eaten each day, become a machine and get into the groove

Just remember, stay sharp and its easy

**-KJ-** · 01-19-2012, 05:38 AM

so am cardio was tough after legs last night! quads were tight.... BUT its done!

Off day today!

Diet remaining same!

**Papiriqui** · 01-19-2012, 07:32 AM

Originally Posted by -KJ-

so am cardio was tough after legs last night! quads were tight.... BUT its done!

Off day today!

Diet remaining same!

Good job!! I'll probably feel the same way this afternoon!!

**-KJ-** · 01-19-2012, 07:40 AM

Originally Posted by Papiriqui

Good job!! I'll probably feel the same way this afternoon!!

Cheers dude... Its not easy but im enjoying doing it. I dont know what it is lol!

After doing my am cardio the day off from gym feels good

Well cooked food for the next 3 days which is what I do. Am off to work in a bit and ill be home tonight for my last 2 meals and bed

**Papiriqui** · 01-19-2012, 08:43 AM

Yeah i cook my chicken for 3 days, lentils for 10 days, rice for about 5 days, egg whites for 2 days, sweet potato for 7 days depending on the size. This is the way to go if you want to have a few extra minutes every day lol

**SlimmerMe** · 01-19-2012, 09:29 AM

Hey KJ. Hope you are gettin' in the grove. If this were easy? EVERYBODY ON THE PLANET WOULD LOOK LIKE A 10~

**-KJ-** · 01-20-2012, 02:36 AM

Originally Posted by Papiriqui

Yeah i cook my chicken for 3 days, lentils for 10 days, rice for about 5 days, egg whites for 2 days, sweet potato for 7 days depending on the size. This is the way to go if you want to have a few extra minutes every day lol

never tried lentils i must....

Originally Posted by SlimmerMe

Hey KJ. Hope you are gettin' in the grove. If this were easy? EVERYBODY ON THE PLANET WOULD LOOK LIKE A 10~

i kow slim but i start to enjoy am Cardio

**-KJ-** · 01-20-2012, 02:38 AM

day5 and im doing my cardio as i type... i will have breakfast then Pre wo meals and its of for delts and bis

**-KJ-** · 01-20-2012, 04:49 AM

Hate when you run out of food...
Shopping list for today:
-20 Chicken Breasts
-10 Cans Tuna
-2Kg Oats
-Few Bags of frozen veggies (green beans, broccoli, cauliflower)
-Large bottles of water (6x2L for 3euro)
-possible some rice (basmati, yasmine etc.....)