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Post by Tim Wescott on Jun 9, 2006 5:03:24 GMT -5
Joe,after you train you should be eating way more carbs than just 5 grams........it`s the best time to take them in as they will be utilized very efficiently.
Gotta` run,but I`m sure others will have more input to add!
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Post by Vikingjoe93 on Jun 12, 2006 8:31:21 GMT -5
6-12-06
4am
3 oatmeal pancakes
6:30
5oz chicken breast
1 cup of broccoli
9:30
can of tuna
1 whole egg
1 multi grain flat-out wrap 100 cal, 9 protein, 17 carbs,3 fat
12:30
5oz chicken breast
4 oz sweet potato
1 cup of broccoli
2:00 to 3:30 workout
3:30
20 grams whey protein in water
5 grams of creatine
4:30
5oz chicken breast
4oz sweet potatos
1 cup of green beans
7:30
1 and a half egg whites and 1 whole egg
fitday has me at 1855 calories, 248 protein, 107 carbs, and 38 fat
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Post by gti steve on Jun 12, 2006 11:56:50 GMT -5
i dont see any simple carbs in ut PWO.
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Post by Vikingjoe93 on Jun 12, 2006 16:52:38 GMT -5
6-12-06 workout chest/biceps
smith machine incline bench press
*15x90
*12x135
6x225
6x225
6x225 this is counting the bar at 45lbs not sure if it weighs that
flat bench dumbell presses
5x70
6x90
5x90
7x80
incline dbell presses
6x75
6x80
3x90
biceps
ez-bar curls
*12x40
*10x50
6x80
6x80
6x80
dumbell curls
8x40
6x45
6x45
hammer curls
12x15
10x20
8x25 these sets are all nonstop, all in a row
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Post by Vikingjoe93 on Jun 12, 2006 16:53:36 GMT -5
i dont see any simple carbs in ut PWO. I'm not real good with figuring thatstuff out. |
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Post by TNA on Jun 12, 2006 17:21:36 GMT -5
Looking good brother!!
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Post by mrky03 on Jun 12, 2006 18:51:49 GMT -5
Joe, you're doing a great job of keeping up with the details of your caloric intake! That stuff always drives me nuts!
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Post by Tim Wescott on Jun 13, 2006 16:44:35 GMT -5
Damn good workouts!!
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Post by Vikingjoe93 on Jun 13, 2006 17:05:08 GMT -5
Thanks for the compliments fella's.
meals for 12-13-2006
4am
3 oatmeal pancakes
6:30 am
4oz chicken breast
1 cup of red potatos
1 cup of raw broccoli
9:30 am
can of tuna
2 egg whites and1 yolk
1 multi grain wrap
12:30 pm
4oz chicken breast
1 cup of red potatos
1 cup of raw broccoli
3:00 pm
40 grams of whey in water with 5 grams of creatine
3:30 to 4:45 leg workout
5:15
5oz chicken breast
5oz sweet potato
1 salad with ff shredded cheese sprinkled on and some sunflower seeds
My daughter has a ball game at 7:45 so my last meal will probably be at 9:00
11 egg whites with one yolk
i should have about 2222calories, 281 protein, 160 carbs, and 43 fat
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Post by Tim Wescott on Jun 13, 2006 17:12:53 GMT -5
Don`t forget those carbs after training!!  |
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Post by Vikingjoe93 on Jun 13, 2006 17:13:35 GMT -5
leg workout 6-13-2006 hack squats (this should be smith machine squats but machine was be used) 15x95 12x180 8x540 8x540 6x540 leg presses 8x720 8x720 8x720 leg extensions 12x90 good squeeze 12x95 good squeeze 12x100 good squeeze seated leg curl machine 15x 50 12x70 10x90 8x110 8x130 i also got a good squeeze at the bottom of this exercise, which seems to be alot more beneficial than just throwing a bunch of weight down which was what i had been doing deadlifts(barbell) 12x195 10x195 8x245 8x265 tried to do 295 but felt to much of my lower back was in the movement after about 3 reps re racked it and went to the 265 with a better feel seated calf raises 20x50 15x60 12x70 10x80 8x90 workout done, i feel like i starineed the sh*t out of my quads  |
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Post by Tim Wescott on Jun 13, 2006 18:04:45 GMT -5
Good leg day.........impressive poundages!! #bowdown3ht# Good move on the leg curls........too many people concern themselves with just moving big weights from point A to point B without linking the mind to the musdcle and feeling and squeezing every inch of the way.....................definately an ego thing and also a big mistake. Good job!!  |
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Post by mrky03 on Jun 13, 2006 20:34:23 GMT -5
Good intensity!
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Post by Vikingjoe93 on Jun 14, 2006 18:20:12 GMT -5
wednesday 6-14-06
4am
3 oatmeal pancakes
6:30am
4 oz bbq chicken breast
4oz sweet potato
1 cup of breen beans
9:30
1 can of tuna, 2 egg whites and 1 yolk
2 multi graion wraps
12:30
4oz chciken breast
4oz red potatos
1 cup of green beans
3:00
25 minutes on ell. glider
3:45
40grams of whey protein in water
2 tbsp of natural peanut butter
7:00
10 egg whites
1 whole egg
back to lifting weights tomorrow
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Post by Vikingjoe93 on Jun 15, 2006 19:12:17 GMT -5
6-15-2006 thursday
3:30
3 oatmeal pancakes
6:30
4oz bbq chicken breast
4oz sweet potato
1 cup of green beans
9:30
4oz chicken breast
4oz red potato
1 cup of green beans
12:30
1 can of tuna
1 egg white
1 multi grain wrap
3:00
50 grams of whey protein in water
1 tbsp of natural peanut butter
3:30 to 5:00 workout/cardio
5:30
40 grams of whey protein
half a cup of brown rice
8:00
5oz chicken breast
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Post by Tim Wescott on Jun 15, 2006 19:38:08 GMT -5
I`m liking those post - workout carbs my friend!! ;D
Nice!!! #arockon6ha#
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Post by Vikingjoe93 on Jun 16, 2006 2:54:08 GMT -5
I`m liking those post - workout carbs my friend!! ;D Nice!!! #arockon6ha# Thanks tim, i didn't have time to post my workout but it's up now. ;D |
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Post by Vikingjoe93 on Jun 16, 2006 3:00:50 GMT -5
6-15-06 thursady
back/tricep workout
LAT PULLDOWNS
15X70
12X85
6X160
6X180
4X185
10X100
BENT OVER BARBELL ROWS
10X95
6X185
6X205
6X185
DUMB BELL ROWS
6X85
6X85
6X90
6X90
PUSHDOWNS
12X50
10X70
8X80
6X85
KICKBACKS
8X20
8X25
6X25
SEATED E-Z BAR OVERHEAD EXTENSIONS
10X40
10X50
8X55
6X60
CARDIO
2 minute warmup, then 15min jog at 5 mph and then a 2 minute cooldown.
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Post by Vikingjoe93 on Jun 19, 2006 11:38:13 GMT -5
6-19-06 monday
4:00am
3 oatmeal pancakes
6:30
5oz chicken breast
1 cup of brown rice
1 cup of raw broccoli
9:00am
can of tuna with 2 egg whites
1 medium pear
12:00
4oz chicken breast
5oz sweet potato
1 cup of broccoli
3:00
40 grams of whey protein in water
1 tbsp of natural peanut butter
3:30 to 5:00
workout
5:30
40 grams of whey protein
1 cup of brown rice
8:00
can of tuna
2 egg whites
totals for the day
2292 calories
284 protein
181 carbs
40 fat
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Post by Vikingjoe93 on Jun 19, 2006 18:40:15 GMT -5
6-19-06 monday workout
flat bench presses
12x95
10x95
8x155
2x185
6x225
5x225
4x225
incline dumb bell presses
6x80
6x85
5x85
dips for chest
6x bodyweight
6x bodyweight i have never done this exercise till today, it was a pleasant suprise
cable pushdowns
6x85 straight bar
6x90 v-bar
lying tricep extensions
6x70
6x70 wow this was tough
kickbacks
6x30
cardio
40 minutes on the treadmill
I warmep up for 3 minutes, then jogged for 20minutes at 5mph on an incline of 1(lol), then walked for 7minutes , then jogged for 5minutes at 5.5mph and finished up with 5 minutes of walking at 3 mph.
I had not planned on doing this much cardio but my daughter was in a class from 4:30 to5:15 so i stayed a brought her home.
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