mockery's Training and Diet Log

[mockery]

Day 5 of 14 maintenance.

Did Back and shoulders hypertrophy today in 1 hour



Meal 1: Pro/Carb
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
5g Glutamine

65g protein / 90g carbs / 4g fat

*Workout/Cardio

Meal PWO:
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1.5 cup oatmeal 120c 24p 6f
1 tbsp. natty peanut butter 4p 3c 8f

73g protein / 123g carbs / 14g fat


Meal 2: Pro/Fat
Lean chicken or fish, avocados, green veggies

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

40g protein / 12g carbs / 11g fat

Meal 3: Pro/Carb
Lean chicken or fish, 1 and a quarter cup Brown Rice

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
215g brown rice 52c 5p 2f

40g protein / 52g carbs / 3g Fat

Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

20g protein / 12g carbs / 11g fat

Meal 6:
Lean chicken or fish, 1/2 cup Brown Rice, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
45g brown rice 25c 2p 1f

20g protein / 25g carbs / 3g fat

Meal 7: Pro/Fat
Lean chicken or fish, avocados

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
1 ounce almonds 6p 6c 14f

20g protein / 6g carbs / 14g fat

Meal 8: Before Bed
1 Scoops of Whey Protein, 5g L-glutamine, 2 Tbsp. ground flax seed.

1 scoop protein powder (35p 1c) with 2 tbsp. ground milled flax seed (5c 7f)

35g protein / 5g carbs / 7g Fat

*313g proteins from eggs, oats and lean meats only are calculated.

*285g carbs from whole grains, fibrous veggies and blue berries.

* 66g fat from EFA’s some wiggle room for olive oils other fats.

And used Ezekiel bread to replace rice again.

[LiveFitBeFit]

Ezekiel bread is my favorite. Seriously live off of that, sweet pot, and oats for carbs. and some berry mixes

[Razor]

Mock I missed something why did you go from 3 meals a day to 8?

[mockery]

not running a fasting protocol any more. because i will be doing a cycle soon, so i was in a -900 calorie deficit so i need to run two weeks at maintenance before i can go into a surplus so all my shit is in proper working order.

[mockery]

Ezekiel bread is my favorite. Seriously live off of that, sweet pot, and oats for carbs. and some berry mixes

at 6 dollars a bag. i will not be living off this haha. plus i cant get my head around it.. its bread.. bread is bad. back to brown rice tomorrow.

[Razor]

at 6 dollars a bag. i will not be living off this haha. plus i cant get my head around it.. its bread.. bread is bad. back to brown rice tomorrow.

I think it's a complex carb since it live sprouted grains.

[LiveFitBeFit]

It's a great carb source mock. all my bodybuilder friends use it pre contest and swear by it. A great cheat meal I say is a natty PB and Jelly on ezekiel.. But 6$ a bag? Where you buying it at man? I get mine for 3.25$ at jewel osco!

[mockery]

It's a great carb source mock. all my bodybuilder friends use it pre contest and swear by it. A great cheat meal I say is a natty PB and Jelly on ezekiel.. But 6$ a bag? Where you buying it at man? I get mine for 3.25$ at jewel osco!

superstore in canada.

[mockery]

had a small bag of popcorn with yesterdays meal plan, had to go see teh dark night

[mockery]

Day 13 of 14 maintenance.

Did Deadlifts, chin ups and core yesterday


Meal 1: Pro/Carb
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
5g Glutamine

65g protein / 90g carbs / 4g fat

*Workout/Cardio

Meal (?) PWO:
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1.5 cup oatmeal 120c 24p 6f
1 tbsp. natty peanut butter 4p 3c 8f

73g protein / 123g carbs / 14g fat


Meal 2: Pro/Carb
Lean chicken or fish, 1 and a quarter cup Brown Rice

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
260g brown rice 77c 7p 3f
100g broccoli 5c

40g protein / 82g carbs / 3g Fat

Meal 3: Pro/Fat
Lean chicken or fish, avocados, green veggies

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

40g protein / 12g carbs / 11g fat

Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

40g protein / 12g carbs / 11g fat

Meal 5: Pro/Fat
Lean chicken or fish, avocados

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
1 ounce almonds 6p 6c 14f

20g protein / 6g carbs / 14g fat

Meal 6: Before Bed
1 Scoops of Whey Protein, 5g L-glutamine, 2 Tbsp. ground flax seed.

1 scoop protein powder (35p 1c) with 2 tbsp. ground milled flax seed (5c 7f)

35g protein / 5g carbs / 7g Fat

*313g proteins from eggs, oats and lean meats only are calculated.

*285g carbs from whole grains, fibrous veggies and blue berries.

* 66g fat from EFA’s some wiggle room for olive oils other fats.

[mockery]

^ changed the meals around and now only have 3 carb meals all together, running all first thing in my day UNLESS otherwise i do night time resistance training and have to have my PWO later in the day/evening.

[mockery]

Supplement update.

Greens x2 ED, currently ramping up over three weeks so i don't kill my tummy

Multi vitamin x3 ED

Vitamin C 1500mg, upon waking up and 2000mg with every meal to help with cholesterol

Creatine to complement my diet and help with myostatin blockage

whey isolate to help hit the top end of my "on" protein needs (trying to keep at 25% or less of daily protein intake, during deloads and post PCT wont be running any whey when i come down to 1g p/lbs LBM)

L-glutamine its cheap and apparently it works with recovery.

Taurine if needed since my gf uses it with her clen.

[mockery]

Comparing today's measurements with ones done in march. About the same across the board, but 10-12 % less bodyfat I am assuming this is good..

[RaginCajun]

Comparing today's measurements with ones done in march. About the same across the board, but 10-12 % less bodyfat I am assuming this is good..

you lost 10-12% bodyfat? that is freakin amazing! any progress pics?

[mockery]

you lost 10-12% bodyfat? that is freakin amazing! any progress pics?

not really , i have 1-2 but haven't been keeping progress. seems a lot of progress pics are never constant with each other and hard to tell the difference. Made a post in the BB section if anyone could help me with info on taking better pics.

[mockery]

eating at maintenance for 2 weeks, and staying at maintenance for 1 week has me 9lbs heavier and a inch onto my tummy. yeah more vascular on my arms and hips.

my calculations show less then 1% increase in bf , but a huge jump in LBM... i just don't see this as accurate,


conclusion for me , apparently my maintenance and even missing 1 meal is not my maintenance at this increase of weight , i am in my second week of a cycle but test and mast don't really show after a week of injections in terms of water and bloat. been taking Anavar for 1 week, 80mg a day no strength gains yet, leading me to believe i got fake var... will weigh in and measure in a weeks time. Will continue to run the same calories over the next week. Looks like i will start adding in cardio then to see if i can off set the growth in my tummy.

[mockery]

getting tomorrows protein stash ready

[mockery]

just to put into perspective how much whole food protein you have to eat on a diet as little as 2700-3000 calories.

[AXx]

<img src="http://forums.steroid.com/attachment.php?attachmentid=125478"/>

just to put into perspective how much whole food protein you have to eat on a diet as little as 2700-3000 calories.

I know where your coming from. I sent you a PM sir.

[mockery]

mockery's building an aesthetic and pleasing physique



R.I.P Brother in Iron!

[mockery]

Blue berry pancake refeed tomorrow!

1cup oats (ground into powder)
7 large egg whites
234g 2% cottage cheese
140g frozen blueberries (thawed)

[GirlyGymRat]

:welcome: thought I'ld take a peep and here's another food pic...ya;ll makin me hungry

[mockery]

So been having issues gaining weight at a steady rate running what i thought was maintance calories. Yesterday i was in a foul mood, craved pizza all day but didnt cave .. i was very busy so i didnt eat much.

Meal 1: Pro/Carb
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1 cup oatmeal 80c 16p 4f
1/3 cup blue berries 10c
5g Glutamine

65g protein / 90g carbs / 4g fat

*Workout/Cardio

Meal (?) PWO:
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
1.5 cup oatmeal 120c 24p 6f
1 tbsp. natty peanut butter 4p 3c 8f

73g protein / 123g carbs / 14g fat


Meal 3: Pro/Fat
Lean chicken or fish, avocados, green veggies

300g chicken breast 60p 1.2f
100g spinach 5c
75g avocado 1.6p 6.5c 11f

40g protein / 12g carbs / 11g fat

Then 1/4 fat free greek yogurt with 1/4 blueberries

Then a shake before bed, almond milk and 35g protein powder.


Woke up today with 1"1/8th off my waist. So obvisouly i didnt eat enough yesterday but wondering what caused me to measure in so differently today, i look more cut and lean. Something is making me hold water, or maybe its a carb reaction to the brown rice i eat? or maybe the almond milk before bed is the secret! ha...

stay tuned for more pointless ramblings,

[mockery]

Diets changing again as i adjust after a two week review of calories in vs. calories out


Micro Nutrients & meal plan. (Carb-load 2997)

Meal 1: Pro/Carb
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal


1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
2/3 cup oatmeal 60c 8p 4f
1/3 cup blue berries 10c

60g protein / 70g carbs / 4g fat

Meal 2: Pro/Fat
Lean chicken or fish, avocados, green veggies

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
75g avocado 1.6p 6.5c 11f

40g protein / 12g carbs / 11g fat

Meal 3: Pro/Carb
Lean chicken or fish, 1 and a quarter cup Brown Rice

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
215g brown rice 52c 5p 2f

40g protein / 52g carbs / 3g Fat

*Workout/Cardio

**Meal 4: PWO Nutrition
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal


1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
2/3 cup oatmeal 60c 8p 4f
1 tbsp. natty peanut butter 4p 3c 8f

60g protein / 123g carbs / 14g fat




***Meal 5: PPWO
Lean chicken or fish, 1/2 cup Brown Rice, green veggies

100g chicken breast 20p 0.4f (or 1 tilapia 23p 2f)
100g broccoli 5c
45g brown rice 25c 2p 1f

20g protein / 25g carbs / 3g fat

Meal 6: Pro/Fat
Lean chicken or fish, avocados, green veggies

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
1 ounce almonds 6p 6c 14f

40g protein / 6g carbs / 14g fat

Meal 7: Before Bed
1 Scoops of Whey Protein, 5g L-glutamine, 2 Tbsp. ground flax seed.


1 scoop protein powder (35p 1c) with 2 tbsp. ground milled flax seed (5c 7f)

35g protein / 5g carbs / 7g Fat

*313g proteins from eggs, oats and lean meats only are calculated.

*285g carbs from whole grains, fibrous veggies and blue berries.

* 66g fat from EFA’s some wiggle room for olive oils other fats.


Micro Nutrients & meal plan. (Low 2378)

Meal 1: Pro/Carb
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
2/3 cup oatmeal 60c 8p 4f
1/3 cup blue berries 10c

63g protein / 90g carbs / 4g fat

*Workout/Cardio

Meal (2) PWO:
250ml egg whites, 1 Scoop of Whey Protein, 1 cup oatmeal

1 scoop protein powder (35p 1c)
250ml simply egg whites 28p /14p (raw half bio availability)
2/3 cup oatmeal 60c 8p 4f
1 tbsp. natty peanut butter 4p 3c 8f
5g Glutamine

63g protein / 123g carbs / 14g fat


Meal 3: Protein only
Lean chicken or fish,

250g chicken breast 50p 1f (or 3 tilapia 69p 6f)
100g broccoli/spinach 5c

50g protein / 5g carbs / 3g Fat

Meal 4: Pro/Fat
Lean chicken or fish, avocados, green veggies

250g chicken breast 50p 1f (or 3 tilapia 69p 6f)
100g broccoli/spinach 5c
75g avocado 1.6p 6.5c 11f

50g protein / 12g carbs / 11g fat


Meal 5: Pro/Fat
Lean chicken or fish, avocados, green veggies

200g chicken breast 40p 0.8f (or 2 tilapia 46p 4f)
100g broccoli 5c
1 ounce almonds 6p 6c 14f

40g protein / 6g carbs / 14g fat


Meal 6: Before Bed
1 Scoops of Whey Protein, 5g L-glutamine, 2 Tbsp. ground flax seed.

2 scoop protein powder (70p 2c) with 2 tbsp. ground milled flax seed (5c 7f)

70g protein / 5g carbs / 7g Fat


*313g proteins from eggs, oats and lean meats only are calculated.

*155g carbs from oats, fibrous veggies and blue berries.

* 55g fat from EFA’s some wiggle room for olive oils other fats.


Will be executing carb cycling 3 days low, 1 day carb load. 4 day mini cycles.

[GirlyGymRat]

i may just split meals in half and see how this would work for me : )

[mockery]

Week 3 of slow bulk update: weight is about 200lbs, bf% 14-15%

have had a bad flu, still training and doing my best to eat. waist is maintaining an average every morning this week of 34.5 - 35.5. since im "on" right now and being week three im expecting some degree of bloating . hard to get a true waist measurement as well as i have bad posture in my back! really hammering my delts, going to find where my over training threshold is. part of this cycle is to bomb my delts to stimulate more growth and recovery , not really looking toput on a large amount of mass or too much bulk.

I will start 2 hours of cardio a week, next week and start doing am/pm splits to make the most of my anabolic state.

[mockery]

As much as id like to get huge and jacked, my food bills are too expensive and i start a new job tomorrow where if i am getting bigger by the minute, it could be a problem.

For trail and error purposes i am looking to experiment on myself with a cutting cycle while on a low dose of aas.

the criteria:

#4 day carb cycles, 3 low days 1 refeed.

#Low 300p 50c (from complex sources) 40f

#High 300p 300c 67f

#2 hours a week cardio, 40x3 sessions half incline at 3.5 mph brisk walk on life style fitness tread.

#The low carb days will all land on a 3 day split and the re-feed on my one day off, rinse and repeat.

#Am/pm splits possibly to do abs separate from regular work out, or will add them all together depending on life.

#Ultimate goals in my lifting right now is to blast my shoulders and widen my back, thickness is not crucial for me , the v-taper is. As my delts grow i will have to hope i can find ways to make my chest grow with them not to look small, with ac joint issues i can not barbell bench, dumbbell is OK.

The reality:

I wanna grow problem areas, symmetry, happy times. I do not want to bulk or at least the conventional idea of bulking. Trying to monitor by body fat % and will shift my calories based on fat gain. if i can maintain similar scale weight with out too much increase to belly fat i guess i am winning. i understand i can not grow my v-taper to mast genetic limits with out eating enough while in an anabolic state to grow.

[mockery]

cooked my legs today , the nice thing with time under tension is i can get a killer work out with out using heavy weights. Thanks again Mr. frank zane!

squats 3 x 10

super set leg extensions and lying hammy curls 3 x 10

sitting leg curl 3 x 10

calf raises 3 x 10

hack squats 3 x 10

400 roman chair sit ups. BAM

[mockery]

testing Gbrice theory on over training is a myth will do this work out again on Wednesday.

[mockery]

Over training over view 1.0

chest, back , delts

legs

Arms & rotator cuff

3 day splits with one day off. am / pm splits with second work out being abs only every day.

[mockery]

I think i have secured my true recomp maintenance or "balance" for now. 2 weeks at the same weight, with noticeable bodycomp changes. so will adjust now.

bloating in obliques last two days,

[Papiriqui]

Good luck man, and good thread. I'll continue to check in from time to time. Good luck!!

[mockery]

September goals

New cutting micros for the next 8-10 weeks at a prox 1lb fast loss a week.

1700 low, 2300 moderate.

4 day cycles.

low
low
low
mod

rinse and repeat.

after finding my true maintenance which was around 2400-2500c it made it easier to secure my cutting deficit roughly (-25%).

Keeping carbs at 100 for low days
and the end of each cycle will have 200-250 carb days. Every 4 days.

[mockery]

Lost 1.5 lbs this week so staying on on track. Happy to0 since for the first time in months i had alot of sugar, carb drinks and cookies and 3 slices of pizza! apparently mixing it up will help the weight loss Serratus anterior are starting to show if i twist my trunk. along with abs, guessing im at around 13% bf right now. closer to 14%

[--->>405<<---]

glad to see ur making progress

[mockery]

true body recomp is so slow, but im in it for the long run. i should hit 10% by end of decemeber if i keep on top of my macros perfectly with out dropping to fast i should be able to sit at 9-10% comfortably with out the yoyo effect. And stay there. LBM is slow but is gaining, being in a slightly anabolic state is helping reasure there isnt a huge loss of lbm. so instead of teh average 25%, i could be as low as 5% or even none. aside from the typical break down every day that is part of growth.

Id love a quick fix , but it wont be practical.

[mockery]

Starving today, its a nice feeling as i have had no appitight for a month or 6 weeks.
Guess my body is not liking the cut lol

[mockery]

rant time!

my old lady always thinks everyone else has a better idea of how to help her lose weight.

trainer one "eat unlimted fruit"

new trainer "you need to drink more chocolate milk after your work out" take bcaa after your work out then wait exactly one hour to eat your chocolate milk?????????????????????????????????????????????? ?????????

i know its rude but i told her today to never ever ever talk to me about her training again EVER.

[GirlyGymRat]

i like the idea of monthly goals...makes it manageable and way to measure discrete progress!

[mockery]

i like the idea of monthly goals...makes it manageable and way to measure discrete progress!

im doing slow progress so i need to be smart and not get a head of myself. i have goals in place for the end of December but until then i have to live in the "NOW" if i allow flexibility i can have better control of my body recomp.. i think.