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Thread: mockery's Training and Diet Log
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Prami log UPDATE
splitting the dosages up 0.25ml x 2, 8 hours apart.
morning dose actually knocks me out in about 6 minutes of ingesting the liquid, i mean i have insomnia and anxiety and falling asleep is hard, this was like BAM YOU:RE GOING TO BED DICKHEAD NOW!! Evening dose... is ok for the most part, Night and day difference in sides with teh split dose and the 0.5ml at once.
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Blueberry Almond Muffin Time
Since baking has been all the rave lately, figured id share mine. i have more or less taken my two shakes i have and 1 meal of cottage cheese, egg whites and almonds. Now packed it into 12 palmed size muffins, for on the go simplicity...
The macros for each blueberry almond muffin is
9.5 P
8.5 C
3.1 F
with 102 carbs in 12 of these bad boys. i have hit my carb macros for the day more or less as i target 150g carbs, i get 12g more from Greens supplement powder, and the other 36g from multi servings of broccoli and flax seed/natty PB.
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Gooood!!!!
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Prami log UPDATE
splitting the dosages up 0.25ml x 2, 8 hours apart still seems to do the trick, sweating like a mofu last night and kind of a restless sleep for 8-9 hours will see with that length of sleep if this morning dose after fasted cardio will knock me out.
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looks like i will be skipping low carb diet till the new year. help put on the final 6 lbs, gonna have to eat to grow. will start small carb source every meal and monitor how i g0.
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Prami log UPDATE
slept for 7 hours last night pretty much straight through, cept i had to pee 3 times wich is normaly maybe once. these split dosages seem to still be holding up, keeping in mind the 8 hour half life.
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11-06-2012, 11:51 AM #127
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dropping protein intake till new year, perogies and white rice and high carb intake to replace macros.
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getting back into diet phase, doing about 200p 160 carbs and 70ish fats. will start weighing everything and set up a new plan with in the next week, stay tuned.
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01-12-2013, 11:22 AM #131
Howd ur cycle turn out mock? Didnt realize u were on..
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yeah everything happened as planned, body weight didnt shift really, lost a bit more fat and am still lifting 4 weeks out what i was lifting on the tren , all and all the 8 week body recomp turned out nice.
i cycle differently then most, and i will never bulk, for me and me alone bulking is the stupidest thing i could do,
the only downside to the cycle is i was eating around 700 calories less then what i should have been cause or some personal reasons and ran into some $$ issues. so i could have probaly got another 3 lbs out of it but im really happy with the out come.
last night before bed i seen the veins in my inner quad, the one that goes through the knee and some calv i am happy about getting to this leaness but also looking into if its a problem since i eat such a small amount above maintenance for the slower body recomp. Strength is still going up as i get leaner. All on par with what lyle talks about with a proper diet.
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01-12-2013, 08:46 PM #133
good deal..
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2013 basic diet
moved out of the country two weeks ago, so just getting use to finding the best deals for my diet. This is what Ive been eating for the past week and will continue to do so, Ive been eating fast food on my refeed days, but that will stop and be replaced with rice, other better carbs
160g oat bran - instead of oats, easier to add to a shake or to yogurt with out a blender, less carbs and more protein then rolled oats
20g flax seed
70g blueberries
20 almonds
800g meat protein
500g brocolli
250g fat free Greek yogurt
250g fat reduced 97% blah blah cottage cheese
1 scoop powered greens
1 scoop plain whey powder, 25g p 0c 0f
4 whole x-large eggs
Too lazy to figure out the macros right now, but thats what i eat. ill have to figure macros over the next week, unless i wake up tomorrow and someone has magicly done it for me. lol
Going in for my dexter scan, ( body pod ) later this week or the following week.
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Guessing that's about 2800 (will be higher on learn beef/mince days instead of chicken breast cause of higher animal fat intake.)
370 protein
80 fat
160 carbs - will increase blueberries maybe so i can peak out at 180g carbs
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been craving carbs last two weeks, like breads... may increase carb load a bit and see how i go.
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Had sub way, shits as gross as McDonald's now, blah.
adding 50g per meal of quinoa to help with hunger pains.
and learned it only takes 3 nights of eating ben n jerrys before abs start to hide. good to know for the future haha
STrength is as good as when i was on tren and holding and now starting to progress forward after being off 6 weeks. Very happy about this. But feel from lack of sleep central nervous system isn't recovering
Changes this week in italics below.
160g oat bran - instead of oats, easier to add to a shake or to yogurt with out a blender, less carbs and more protein then rolled oats
20g flax seed
70g blueberries
30 almonds
800g meat protein
500g broccoli
250g fat free Greek yogurt
250g fat reduced 97% blah blah cottage cheese
1 scoop powered greens
1 scoop plain whey powder, 25g p 0c 0f
4 whole x-large eggs
200g cooked quinoa
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01-26-2013, 01:13 PM #138Originally Posted by mockery
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All you can eat pizza hut tonight for my bday dinner. Gonna hate myself for teh rest of teh week after this one lol.
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Getting ready to help a mate shred his baby fat, so will be training with him for 10 weeks, running a carb cycling diet and adjacent work out routine. Will post shortly all info and try and get some pics up.
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body pod scan today
lbm is at 73.3 kgs
bf 11.6%
got some work ahead of me !
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«« TOTAL BODY COMPOSITION SCAN RESULTS SUMMARY»»
Re:MOCKERY
- Total body bone mineral density: 1.240 g.cm-2 (normal)
- Total percent body fat: 11.6 % (recommended limits1 8% – 20%)
- Central abdominal fat (sub-region R1): 0.326 kg – Low risk2
- Resting Metabolic Rate: 2180 kcal/day
Suggested calorie intake to maintain ideal weight based on RMR
Protein (g) Carbohydrate (g) Fat (g) Kcal/Day 175 256 83 2500
Note: Total Fat is; 1/3 saturated fats (animal and dairy) and 2/3 monounsaturated fats (Omega 3: olive oil, nuts, avocado, flaxseed/fish oil etc). A great free resource to help manage your macronutrients is found at www.calorieking.com.au
Minimum Structured Exercise Energy Expenditure Target 1800 Kcal/week
Comments:
Name: mockery Sex: Male Patient ID: DOB: 23 January 1979 Age: 34 Referring Physician: Scan Information: Scan Date: 18 February 2013 ID: A0218130A Scan Type: a Whole Body Analysis: 18 February 2013 13:36 Version 13.3 Comment:
DXA Results Summary: Region Area BMC BMD (cm²) (g) (g/cm²) L Arm 258.13 224.98 0.872 R Arm 259.32 237.19 0.915 L Ribs 159.58 123.17 0.772 R Ribs 172.75 122.20 0.707 T Spine 173.95 152.67 0.878 L Spine 52.26 66.82 1.278 Image not for diagnostic use Pelvis 279.67 387.77 1.387 327 x 150 L Leg 406.54 507.55 1.248 R Leg 406.94 513.46 1.262 Subtotal 2169.15 2335.81 1.077 Head 243.37 655.89 2.695 Total 2412.52 2991.70 1.240 Sub- Area BMC BMD Region (cm²) (g) (g/cm²) R1 27.93 38.21 1.368 Net 27.93 38.21 1.368 TBAR1209
T-score vs. White Male; Z-score vs. White Male. Source:2008 NHANES White Male
World Health Organization Body Mass Index Classification BMI = WHO Classification Images not for diagnostic use BMI has some limitations and an actual diagnosis of overweight or obesity should be made by a health professional. Obesity is associated with heart disease, certain types of cancer, type 2 diabetes, and other health risks. The higher a person's BMI is above 25, the greater Fat Lean Bone their weight-related risks. Body Composition Results Adipose Indices Region Fat Lean+ Total % Fat %Fat Percentile Measure Result Percentile Mass (g) BMC (g) Mass (g) YN AM YN AM L Arm 536 5286 5822 9.21 Total Body % Fat 11.6 R Arm 549 5384 5933 9.25 Fat Mass/Height² (kg/m²) Trunk 3719 35811 39530 9.41 Android/Gynoid Ratio 0.92 L Leg 2044 12700 14745 13.9 % Fat Trunk/% Fat Legs 0.67 R Leg 2131 12766 14897 14.3 Trunk/Limb Fat Mass Ratio 0.71 Subtotal 8979 71948 80927 11.1 Head 1083 4432 5515 19.6 Lean + BMC Indices Total 10063 76380 86443 11.6 Measure Result Percentile Android (A) 699 4955 5653 12.4 YN AM Gynoid (G) 1845 11876 13722 13.4 (Lean + BMC)/Height² (kg/m²) Scan Date: 18 February 2013 ID: A0218130A Appen. (Lean + BMC)/Height² (kg/m²) Scan Type: a Whole Body YN = Young Normal Analysis: 18 February 2013 13:36 Version 13.3 Comment: AM = Age Matched
TBAR1209
Name: mockery Sex: Male Patient ID: DOB: 23 January 1979 Age: 34 Scan Information: Scan Date: 18 February 2013 ID: A0218130A Scan Type: a Whole Body Analysis: 18 February 2013 13:36 Version 13.3 Comment:
DXA Results Summary:
Region BMC Fat Lean Lean+ Total Mass % Fat (g) Mass (g) Mass (g) BMC (g) Mass (g) L Arm 224.98 536.1 5061.3 5286.3 5822.4 9.2 R Arm 237.19 548.9 5146.8 5384.0 5932.9 9.3 Trunk 852.62 3719.0 34958.6 35811.2 39530.3 9.4 L Leg 507.55 2044.3 12192.8 12700.4 14744.7 13.9 R Leg 513.46 2130.9 12252.6 12766.1 14897.0 14.3 Subtotal 2335.81 8979.2 69612.2 71948.0 80927.2 11.1 Head 655.89 1083.4 3776.1 4432.0 5515.5 19.6 Total 2991.70 10062.6 73388.3 76380.0 86442.7 11.6 Sub- BMC Fat Lean Lean+ Total Mass % Fat Region (g) Mass (g) Mass (g) BMC (g) Mass (g) R1 38.21 326.7 2914.6 2952.8 3279.4 10.0 Net 38.21 326.7 2914.6 2952.8 3279.4 10.0 TBAR1209
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02-18-2013, 04:38 PM #144
so u got a dxa scan? how much? how long?
11.3 is not bad
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02-18-2013, 09:02 PM #146
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Sad seeing im only like 161lbs lbm, i was estimating everything at 169lbs lbm. So i wasn't far off, gonna play with diet this week, wanna gain another 20lbs LBM, inc 7 year goal !! haha
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7 day static deconditioning. , back at the weights on Monday.
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Do you have a current pic? I always try to put true Bf% along with a pic for reference.
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Foods
Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Shake Lowan - Natural Oat Bran, 100 g 385 52g 10g 15g 0mg 5mg 2g 13g Melrose - Organic Golden Flax Meal, 10 g 33 1g 1g 4g 0mg 3mg 0g 3g Creative Gourmet - Fresh Frozen Blueberries, 100 g 53 12g 0g 1g 0mg 0mg 11g 2g Generic - 10 Raw Almonds , 20 almonds 138 5g 12g 5g 0mg 0mg 1g 3g Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g Sog - 3 - Food Supplement, 10 grams 164 9g 1g 1g 0mg 74mg 1g 1g Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g 138 8g 3g 19g 0mg 204mg 5g 0g TOTAL:
1,021 90g 29g 65g 65mg 386mg 22g 23g
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February 22, 2013
Foods
Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Lowan - Natural Oat Bran, 100 g 385 52g 10g 15g 0mg 5mg 2g 13g Melrose - Organic Golden Flax Meal, 10 g 33 1g 1g 4g 0mg 3mg 0g 3g Creative Gourmet - Fresh Frozen Blueberries, 100 g 53 12g 0g 1g 0mg 0mg 11g 2g Generic - 10 Raw Almonds , 20 almonds 138 5g 12g 5g 0mg 0mg 1g 3g Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g Sog - 3 - Food Supplement, 10 grams 164 9g 1g 1g 0mg 74mg 1g 1g Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g 138 8g 3g 19g 0mg 204mg 5g 0g Lunch Dairy Farmers - 97% Fat Free Cottage Cheese, 1 container 232 11g 6g 31g 0mg 482mg 11g 0g Dinner Birds Eye - Lemon and Parsley Steamed Fish Fillet, 360 g 334 5g 10g 44g 0mg 1,152mg 0g 0g Birds Eye - Garlic & Spring Onion Steamed Fish Fillet, 360 g (1 fillet) 334 6g 10g 44g 0mg 810mg 0g 0g Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.) 125 6g 1g 17g 0mg 86mg 6g 0g Snacks Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g Generic - 1 Large Hardboiled Egg, 6 Large 468 3g 32g 38g 0mg 0mg 0g 0g TOTAL:
2,624 124g 90g 259g 130mg 3,016mg 41g 24g
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Hrmm never notice this before, apparently my frozen veggies have no nutritional value for carbs and fibre?
Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.) 125 6g 1g 17g 0mg 86mg 6g 0g
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Update:
So in 8 months i have gained 5lbs lbm, lost 9lbs of body weight.
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Mockery 2.0 time to get serious again.
Diet
Foods
Calories Carbs Fat Protein Cholest Sodium Sugars Fiber Breakfast Lowan - Natural Oat Bran, 100 g 385 52g 10g 15g 0mg 5mg 2g 13g Melrose - Organic Golden Flax Meal, 10 g 33 1g 1g 4g 0mg 3mg 0g 3g Creative Gourmet - Fresh Frozen Blueberries, 100 g 53 12g 0g 1g 0mg 0mg 11g 2g Generic - 10 Raw Almonds , 20 almonds 138 5g 12g 5g 0mg 0mg 1g 3g Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g 110 3g 2g 20g 65mg 100mg 2g 1g Sog - 3 - Food Supplement, 10 grams 164 9g 1g 1g 0mg 74mg 1g 1g Chobani Greek Yoghurt - Plain Low Fat 2% - Aus, 200 g 138 8g 3g 19g 0mg 204mg 5g 0g Lunch Dairy Farmers - 97% Fat Free Cottage Cheese, 1 container 232 11g 6g 31g 0mg 482mg 11g 0g Dinner Birds Eye - Lemon and Parsley Steamed Fish Fillet, 360 g 334 5g 10g 44g 0mg 1,152mg 0g 0g Birds Eye - Garlic & Spring Onion Steamed Fish Fillet, 360 g (1 fillet) 334 6g 10g 44g 0mg 810mg 0g 0g Birds Eye - Country Harvest Broccoli & Cauliflower, 1 container (495 gs ea.) 125 6g 1g 17g 0mg 86mg 6g 0g Snacks Cytosport - Complete Whey Cocoa Bean, 1 scoop, 28g
110 3g 2g 20g 65mg 100mg 2g 1g Extra's
*6 inch subway sub, double meat. Turkey and ham.
**2 muscle max protein cookies
*** various braised meats 200g approx.
**** 200g fat free Greek yogurt, 50g frozen blue berries, and 10g Powder Greens.
? TOTAL: (before extras)
2,624 124g 90g 259g 130mg 3,016mg 41g 24g
Training split
AM : 90 minutes chest/shoulder/tri's
PM : 30 minute abdominal Circuit.Last edited by mockery; 02-25-2013 at 07:31 AM.
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02-25-2013, 06:19 PM #157Originally Posted by mockery
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yesterday
Training split
AM : 90 minutes back/forearms/biceps
PM : 30 minute abdominal Circuit.
today
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