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Post by Hoopie on May 27, 2006 8:13:50 GMT -5
Fridays intake totals:
8 Meals:
Protein 330 Carbs 52 Fat 81
Cals 2257 Split 58/9/30
Today is another 50g only for carbs . Protein i am going to drop to 255g which puts me 1.5g/lb body weight. Fat i am going to keep low also. Any suggestions?
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Post by Tim Wescott on May 27, 2006 8:26:44 GMT -5
Fridays intake totals: 8 Meals: Protein 330 Carbs 52 Fat 81 Cals 2257 Split 58/9/30 Today is another 50g only for carbs . Protein i am going to drop to 255g which puts me 1.5g/lb body weight. Fat i am going to keep low also. Any suggestions? Hell of a lot of protein Steve..can you list what you ate for each meal if you don`t mind? I`d be interested in seeing exactly what you are eating on a typical day. Thanks! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Hoopie on May 27, 2006 8:53:23 GMT -5
Meal #1 12:15a.m.( i work night turn) 7.5 oz lean burger 93/7 43/0/17/0 2c brocolloi
Meal #2 3:30a.m. 5.5 oz Chicken brst 46/0/1/0 8 Almonds
Meal #3 6:30a.m. (bed) 1 scoop caseinate shake (Opt. Nutr) 23/4/1/1
Meal 4 noon 10 Liquid egg whites 50/0/0/0 1 whole egg 7/1/5/0 1 scoop Super Pump 250 0/8/0/0
Meal 5 2:30 p.m (post w/o) 2 scoops protein drink 48/8/4/3 1 scoop Size On 0/31/0/5
Meal #6 5p.m. 1 can Tuna 32/0/2/0 14 Almonds 1 Isopure protein drink 25/0/1
Meal #7 8p.m 9 oz salmon 56/0/32/0 2c brocolli
Bedtime was midnight.......
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Post by Hoopie on May 27, 2006 10:38:33 GMT -5
Saturday 5-27-06 CARDIO
Treadmill Incline 8%@3.7mpn 20 minutes " " 9%@3.7mph 10 " " " 10%@3.7mph 2 "
300 cals burned. Went to the 10% to finish top off the cals burned at 300. Did a BF% and it measured at 8% weight today was 170lbs. dont know if i buy the 8%, thought at that low i would see abs more..The other way i did it was one measurement then look at a chart it say a measurement of 8-9 mm at my age reads 11.7%. Hell i dont know...
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Post by Tim Wescott on May 27, 2006 10:43:58 GMT -5
Saturday 5-27-06 CARDIO Treadmill Incline 8%@3.7mpn 20 minutes " " 9%@3.7mph 10 " " " 10%@3.7mph 2 " 300 cals burned. Went to the 10% to finish top off the cals burned at 300. Did a BF% and it measured at 8% weight today was 170lbs. dont know if i buy the 8%, thought at that low i would see abs more..The other way i did it was one measurement then look at a chart it say a measurement of 8-9 mm at my age reads 11.7%. Hell i dont know... Steve,what method are you using to calculate BF % ?
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Post by Hoopie on May 27, 2006 10:48:37 GMT -5
Calipers with 4 measurement areas tri,hips, stomach, thigh...
.29288(sum measure)-.0005(som)squared+.15845(age)-5.76377
The other way was hip the a chart with measurement and age...
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Post by Tim Wescott on May 27, 2006 11:09:10 GMT -5
Calipers with 4 measurement areas tri,hips, stomach, thigh... .29288(sum measure)-.0005(som)squared+.15845(age)-5.76377 The other way was hip the a chart with measurement and age... Well neither will be totally spot-on accurate...best bet,use the mirror it never lies if you are brutally honest is assessing your condition. Calipers and bodyfat % scales are just good to get an approximation,but are by no means accurate. Don`t sweat it,as long as you look good in the old mirror......if not satisfied,make adjustments in training,diet,cardio. Keep pumping!
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Post by Hoopie on May 28, 2006 8:00:52 GMT -5
Saturdays Intake Totals:
5 Meals: Protein 205 Carbs 32 Fat 11
Cals 1047 Split 78/12/10
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Post by Hoopie on May 28, 2006 10:04:26 GMT -5
Sunday 5-28-06 CARDIO
treadmill 8% incline 3.7mph 15 minutes " 9% " " 10 minutes " 10% " " 6 minutes(round out cals burned to 300)
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Post by Hoopie on May 29, 2006 6:59:23 GMT -5
Sunday's Intake Totals:
6 Meals: Protein 217 carbs 126 Fat 56
Cals 1876 Split 46/27/27
Fat was a little to high than i would like. Carbs right on the money. Spent 4 hours at the pool yesterday with the kids so i had to suffer with a protein bar for one of my meals. Had a tuna bag for the other one.
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Post by Hoopie on May 29, 2006 14:44:33 GMT -5
POWER WEEK
Monday 5-29-09 Chest & Shoulders
DB Press 110x6,8,8
Incline Bench 265x6,6,5
Dips 135x6,6
Milt Press 175x6,6,6
Upright Row 135x6,6,6(hard)
Cheat Lateral 40x6,6
Behind Back BB Schrug 135x6 145x6,6
Great w/o! Tight, stronge and felt really good. Cardio at pool with kids swimming for 2 hours...
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Post by Tim Wescott on May 29, 2006 15:17:27 GMT -5
Good power Steve!! #arockon6ha#
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Post by TNA on May 29, 2006 17:07:19 GMT -5
Nice one Steve!
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Post by Hoopie on May 30, 2006 7:53:50 GMT -5
Thanks Fellas for checking in on my journal! GREATLY appreciate it!
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Post by Hoopie on May 30, 2006 7:57:21 GMT -5
Mondays Intake Totals:
5 Meals: Protein 217 Carbs 171 Fat 33
Cals 1849 split 47/37/16
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Post by masterschamp on May 30, 2006 11:39:15 GMT -5
Great job, Hoop! The upright rows were very impressive!
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Post by Hoopie on May 30, 2006 12:37:31 GMT -5
Great job, Hoop! The upright rows were very impressive! Thanks CHAMP! Coming from you means a lot. Your help has been tremendous in my training..I'm surprised at how much strength i am keeping.
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Post by Hoopie on May 30, 2006 13:31:29 GMT -5
Tuesday 5-30-06 ARMS
BB Curl 105x6x2
Preachers 120x6x3 130x6
Hammers 45x6 50x6 55x6x2
Decline CG Bench 245x6x2 265x5+1
Skulls 155x6 165x6,5
Overhead Ext 45x6 50x6
ABS-> Rev. Crunch 62x15x3 Crunches 40x15x3
Cardio--> Treadmill 8.5%incline@3.7mph 10 minutes 9.0% " " 10 " 10% " " 15 " (370 cals burned)
Great w/o! Felt good today! Feeling jacked up and ready for todays workout! Very impressed with myself today. Mentaly and physicaly focused........
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Post by TNA on May 30, 2006 15:52:58 GMT -5
Excellent job Hoop!!!
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Post by Hoopie on May 30, 2006 23:02:51 GMT -5
Thanks bro! I was clicking on all cyclinders today...
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