RaginCajun's Daily Log

[GirlyGymRat]

i have been a lazy ass lately and still have not come up with a legit weekly routine or diet. i am either going to do 60/20/20 or 50/30/20, and try to adhere to it at least 5 days out of the week! i know that my cals and carbs will be higher on saturdays and sundays coming up, FOOTBALL!!!!!!!!!!!

what u waiting on?

5 days out of the week doesn't work for me anymore...u have lost weight, cupcake since u started this journey. I had to adjust my intake downward and change my split.

can you incorporate a modest cheat meal into one of the weekend days and eat the brocilli and carrots with no dip on the other day????

and my most important question - whose team u on this year?????????? ...saints or the cowboys????

[gonejeepin]

i have been a lazy ass lately and still have not come up with a legit weekly routine or diet. i am either going to do 60/20/20 or 50/30/20, and try to adhere to it at least 5 days out of the week! i know that my cals and carbs will be higher on saturdays and sundays coming up, FOOTBALL!!!!!!!!!!!

What's the hold up? One you get that diet/routine on paper the ball will start rolling!

[bikeral]

Hey RC hope you had a good weekend. How is your new routine/diet going?

[RaginCajun]

what u waiting on?

5 days out of the week doesn't work for me anymore...u have lost weight, cupcake since u started this journey. I had to adjust my intake downward and change my split.

can you incorporate a modest cheat meal into one of the weekend days and eat the brocilli and carrots with no dip on the other day????

and my most important question - whose team u on this year?????????? ...saints or the cowboys????

SAINTS BABY!!!!!!!!!!!!!!!! not in dallas, in houston so i will route for the AFC Texans.


hahaha, no cupcake here, sugar britches! i haven't hit my macros in over 3 months and really wasn't hitting them then either before that. i was getting close, but with work and taking clients out to eat all the time, it was hard to stay within my macro parameters. like i said, i have been a lazy ass of late but that is about to change. one thing that really holds me back, beside diet, is my nagging inuries. everytime i get going with a full head of steam, i get hurt and take 3 steps back. my whole left leg basically hurts so cardio and leg exercises are pretty much out of the question, which sucks because my fav exercise is squats! don't worry, this dog is still huntin and fightin'! i am just not one to give up!

[RaginCajun]

What's the hold up? One you get that diet/routine on paper the ball will start rolling!

i think i have all my numbers worked out. i am going to try to post it up before the end of the day for redicule.

[RaginCajun]

Hey RC hope you had a good weekend. How is your new routine/diet going?

weekend was great!! hooked up with a girl that 10 years younger than me! first 20 year old i had since i was 20! 30 is the new 18! hahaha! i think i have my diet worked out, its just time for me to really put it into action. routine is still a work in progress, trying to see what i can do and can't do, due to my nagging injuries.

[RaginCajun]

i have my diet pretty much laid out and will post it up later on. work is crazy today!

[RaginCajun]

5'10
170.8 lbs (down from 196 lbs Jan 2011)
18-19% (down from 26% Jan 2011)



ok, here it goes:

FAST (15-16 hours) everyday

1200-1230 Meal 1

8-10 oz of either chicken or 96% lean beef
1/2 cup brown rice
raw broccoli and cauliflower

330-400 Meal 2

6-8 oz of chicken/tuna/96% lean beef
1 cup Bing cherries
raw broccoli and cauliflower

730-900 Meal 3

8-10 oz chicken or 96% lean beef
cup fat free cottage cheese
scoop protein powder
tsbp natural PB (want to find some powdered PB)


2200-2300 cals (275g pro/120g carb/60g fat)


i will sub in sweet pots, oats, wheat pasta, and wheat muffins for rice at times. i get bored really easy eating the same things all the time so i try to mix it up, plus i love being in the kitchen(which i need to do more of!). i will also add in egg whites to shakes that make at night and/or "protein ice cream." i have a sweet tooth and the protein powder does the trick! i will also sub out the starchy carb for green veggies on days i don't workout. the diet above is basically a moderate carb day and i will do my best to cycle them. i still am working on my training schedule, went run 3 miles today, left knee is still shaky. i am thinking about slowing down with the running, with the knee pain, and thinking about doing kettlebell workouts with HIIT cardio. i have numerous workouts printed out so i can change it up weekly. i will also have to gauge my rotator cuffs and add in exercises to strengthen them. my long cardio days will be on the bike. i will be adding in a NYC stack (norepinepherine/green tea extract/caf/and other stims) in once i really get my routine/schedule. once i can get my knee back healthy (or feeling better), i am thinking about taking a page out of a wise woman's book and start doing a 20-30 min cardio session during my hour lunch break.

[mxer657]

What are you weighing in at now? I have not read the whole theead but if you haven't look into intermittent fasting with carb cycling. It makes cutting super easy.

[bikeral]

RC good luck man. Focus and get it done.

[RaginCajun]

RC good luck man. Focus and get it done.

my main focus is getting my body back in functioning condition, meaning training with minimal pain. i can't remember the last time i went a day without pain, and i have a memory like a steel trap! it's not really about luck, it's about discipline! like i said before, i may rent a dominatrix to follow me around!!!

[RaginCajun]

brought my lunch and workout gear with me.

here is the workout that i did at lunch and had to do with dumbbells (no kettlebells)

10 kettlebell deadlifts
10 pushups
10 kettle high pulls
10 pushups
10 kettle 2-handed swings
10 pushups
10 goblet squats
10 pushups
10 kettlebell deadlifts
5 pushups
10 kettle highpulls
5 pushups
10 kettle 2-handed swings
5 pushups
10 goblet squats
5 pushups
10 kettlebell deadlifts
5 pushups
10 kettle highpulls
5 pushups
10 kettle 2-handed swings
5 pushups
10 goblet squats

[GirlyGymRat]

my main focus is getting my body back in functioning condition, meaning training with minimal pain. i can't remember the last time i went a day without pain, and i have a memory like a steel trap! it's not really about luck, it's about discipline! like i said before, i may rent a dominatrix to follow me around!!!

we all supporting you! nice job on the nooner workout!!!

[RaginCajun]

well, my diet went to shit last night! my roommates mother came to town and took us out to eat last night, italian! i pigged out! nuff said! on another note, i def feel that little workout from yesterday

[RaginCajun]

we all supporting you! nice job on the nooner workout!!!

thanks! just need a dominatrix and i will be all set!

[RaginCajun]

Just did a 16 mile bike, took an hour. Basically did it fasted, only had BCAA's and 60 cal electrolyte/4:1 carb-protein mix in my water. I felt good out there and probably could have kept going. I will prob go ride again tomorrow if the weather permits. Bout to go maul some dirty rice, Cajun style!

[GirlyGymRat]

yayyyy on the bike....what's dirty rice???

[RaginCajun]

yayyyy on the bike....what's dirty rice???

Dirty rice is eating brown rice while naked! Haha! It's lean ground beef with sautéed onions/bell peppers/celery, all mixed it all up with some brown rice. I like to add a can of rotel in with the rest in the veggies, add some sweet n spice!

[RaginCajun]

Did 20 minutes in the pool this evening. My right rotator cuff is still shaky so I will have to work back in the swimming slowly. I am thinking that I could do it once a week now during my lunch break. Cooked some more dirty rice, 2 pounds of chicken (to cook stir fry and other meals) and made some protein pudding to fix my sweet tooth.

[RaginCajun]

brought my gym bag and lunch with me to work today, so game on! my workout will be about 15-16 hours into my fast so i should be pretty depleted by the time i eat my dirty rice! will post workout whenever it is completed.

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

cajun at 171lbs 19%bf ur LBM = 138.5lbs

maintenance = 138.5 x 15 = 2077cals

eating 2200-2300cals ur in a surplus of cals buddy..

make sure ur protein powder in meal 3 is not whey IMO.

ur BMR = 1726cals.. id prob eat closer to this number

food choices look ok..

[RaginCajun]

cajun at 171lbs 19%bf ur LBM = 138.5lbs

maintenance = 138.5 x 15 = 2077cals

eating 2200-2300cals ur in a surplus of cals buddy..

make sure ur protein powder in meal 3 is not whey IMO.

ur BMR = 1726cals.. id prob eat closer to this number

food choices look ok..

Thanks! i wasn't eating that much before, especially not protein. i will adjust it, thanks! i know i need to start lifting heavier and hopefully my body will allow me to. i feel like i have lost some muscle mass for sure along the way

[RaginCajun]

i just re-worked it and got this:

Meal 1:

8oz lean beef
1/2 cup brown rice
green veggies

Meal 2

6oz tuna
1 cup bing cherries

Meal 3

10oz chicken
green veggies
cup of FF cottage cheese
scoop of protein powder (its a blend)
2 tbl natty pb

1712 cals/196g protein/87g carbs/67g fat


does that look at bit better?

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

fats look high IMO. personally id run 60/20/20

1800cals
270g pro
90g carbs
40g fat

90g pro per meal
45g carbs meal 1 and 2
13g fat per meal

CARDIO: fasted am 5-6days per week 45mins moderate HR (130-140)

refeed every 14 days with 250g carbs

[RaginCajun]

fats look high IMO. personally id run 60/20/20

1800cals
270g pro
90g carbs
40g fat

90g pro per meal
45g carbs meal 1 and 2
13g fat per meal

Thanks again. i will try to get that straightened out.

[RaginCajun]

workout, took about 20-25 minutes to do:

Goblet squats x 10
Pushups x 10
KB swings x 10
Walking Lunges x 10
KB High Pulls x 10
Pushups x 10
KB Rows x 10
situps x 10

repeat 3 times

[RaginCajun]

Workout # 2 15 mile bike, took an hour.

[milky01623]

Workout # 2 15 mile bike, took an hour.

That's a good ave speed dude is it all flat or are hills included
I do a 20 mile loop fasted most Sundays this includes 3 hill climbs and my best time is 51:27 but it normally takes me just over an hour
Mind u my quads are looking good lol

[RaginCajun]

That's a good ave speed dude is it all flat or are hills included
I do a 20 mile loop fasted most Sundays this includes 3 hill climbs and my best time is 51:27 but it normally takes me just over an hour
Mind u my quads are looking good lol

thanks! it is all flat ground, only some slight inclines, nothing i would call a hill. i am working back up to 20 miles even though i think i could do it now, just not in an hour.

[RaginCajun]

Just got done running sprints uphill. Did a lil warm up, then did 8 sprints uphill, having 30 sec to a minute rest in between each one. It took about 12 minutes to do in all and then I threw the frisbee for 20-30 min with a podnuh.

[RaginCajun]

my left knee is really bothering me today. i can't tell if it is my ACL or not? its like my knee feels weak and feels as if it could blow out! i will see how it feels at the end of the day to determine if i will go biking this evening or not. just one day without pain would be nice, honestly do not know how that feels!

[RaginCajun]

Rode 13 miles in 50 minutes this evening. I caught a damn flat right before my apt so had to walk about a block.

[RaginCajun]

Workout today:

Goblet squats x 10
Pushups x 10
KB swings x 10
Walking Lunges x 10
KB High Pulls x 10
Pushups x 10
KB Rows x 10
situps x 10

Repeated it 3 times. Diet was shitty last week and I was a lazy ass. That is all

[GirlyGymRat]

working out and eating without a purpose = maintenance. that's my definition

[bikeral]

Just checking RC. How is it going?

[RaginCajun]

working out and eating without a purpose = maintenance. that's my definition

you are right but that is not the goal. i am still wanting to get down in bF, just not having any self discipline at the moment! I'm bad and need to be spanked!

Just checking RC. How is it going?

been slacking honestly!

[GirlyGymRat]

you are right but that is not the goal. i am still wanting to get down in bF, just not having any self discipline at the moment! I'm bad and need to be spanked!



been slacking honestly!

i think u just want to be spanked

seriously..looks like u got a meal plan worked out now and u r ready to get back in the race. cheers!!!!

[RaginCajun]

i think u just want to be spanked

seriously..looks like u got a meal plan worked out now and u r ready to get back in the race. cheers!!!!

Well of course, bad boys always need/want to be spanked!!!! Don't have my diet worked out yet per say, and now it looks like I need to change my plan of attack. I have noticed that since I have not been as active, that my joints/muscles hurt more? My whole left leg feels tight as hell, especially my hammers and groin muscle. I have been poppin my knee (pretty much pressing back/down on the knee cap, hyper extending) to crack my knee to relieve the pressure/pain. I think I need to start doing yoga again, and find a dominatrix with a whip!

[RaginCajun]

Well as yall all know, I have been a slacker of late but I intend on that stopping!


Plan! 3-day split that dukkkit helped me out with.

Monday - Legs/ abs.

Large muscles, 5 exercises 3 sets x 15 reps
Smaller muscles, 3 exercises 3 x 15 reps

Wednesday - delts/ tris/ chest (in that order). Same as above with the 5 & 3.

Friday - back/ bis Same as first with the 5 & 3.

I am working on exercises for Monday and Wednesday. This is the workout I did today:

Pullups/chins - 3 sets x 5 (not 15 but I'm working on it!)
Deadlifts - 3 sets x 15
Barbell rows - 3 sets x 15 (overhand grip)
Lat Pulls - 3 sets x 15
Reverse Flys - 3 sets x 15 (I know this is more rear delts but I need to strengthen them)

Cable curls - 3 sets x 15
Dumbbell - 3 sets x 15
Reverse curls - 3 sets x 15

[GirlyGymRat]

Well of course, bad boys always need/want to be spanked!!!! Don't have my diet worked out yet per say, and now it looks like I need to change my plan of attack. I have noticed that since I have not been as active, that my joints/muscles hurt more? My whole left leg feels tight as hell, especially my hammers and groin muscle. I have been poppin my knee (pretty much pressing back/down on the knee cap, hyper extending) to crack my knee to relieve the pressure/pain. I think I need to start doing yoga again, and find a dominatrix with a whip!

yoga or even mat pilates is awesome. i feel better when i do it...hard for me cuz classes are mostly during the day (me at work) or later in evening (me too tired). if you can fit it in, i think stretching is extremely beneficial!!!