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Post by mrky03 on Aug 1, 2006 16:20:56 GMT -5
Good job Joe! Keep it rollin!!
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Post by Vikingjoe93 on Sept 11, 2006 11:11:24 GMT -5
I can't believe it's been a month since i posted ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) 9-11-06 my diet for today is: 4am 5oz chicken breast 1 medium size pear 6:30 am 4oz chicken breast 1 cup of mixed veggies 9:00 can of white albacore tuna 10 wheat ritz crackers 12pm 4oz chicken 1 cup of mixed veggies 3pm preworkout 2 serving ON whey protein banana 3:30 workout 5:30 2 servings of ON whey protein 1 banana 5 grams of creatine and 1 multivitamin 7:30 8egg whites/ 2 yolks fitday has me at 2113 calories, 36 grams of fat, 162 grams of carbs, and 270 grams of protein I will be getting closer to 2500 calories after today, due to a trip i was unable to cook up the food i need.
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Post by Vikingjoe93 on Sept 11, 2006 11:12:55 GMT -5
My workout will be max-ot on a 3 day split. Monday, tuesday and thursday today is back day
my workout will be:
lat pulldowns *12x 70 *10x 85 *6x120 *3x140 *1x 160 4-6x 180 4/6x 180 4/6x 170
barbell bent over rows 4/6x 185 4/6x 185
cable rows 4/6x 180 4/6x 200
shrugs 4/6x 275 4/6x 275 4/6x 275
ez-bar curls 4/6x70 4/6x 70 4/6x 70
standing dumbell curls
4/6x 40 4/6x 40
crunches(decline bench) 4 sets of 15
leg raises 4 sets of 15
Cardio- 20 minutes on the recumbent bike
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Post by Vikingjoe93 on Sept 11, 2006 11:15:13 GMT -5
I have had a little computer problems plus numerous things going on at home so hopefully i am back. I finished my p/rr/sh phase and took a week off from lifting.
It was tough going to the gym to do cardio and not touch the weights.
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Post by mrky03 on Sept 11, 2006 20:02:26 GMT -5
Good to hear from you Joe! Diet and training looks solid!
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Post by Hoopie on Sept 11, 2006 21:35:33 GMT -5
Training looks good Joe! Where ya been hideing?
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Post by Vikingjoe93 on Sept 12, 2006 8:20:51 GMT -5
9-12-06 tuesday meals
4am 4 oatmeal pancakes(egg whites/fat free cottage cheese/oatmeal)
6:30am can of albacore tuna half a cup of brown rice
9:00am 5oz chicken breast 1 cup of black beans
12pm 5oz chicken breast 1 cup of black beans
3:00 preworkout 2 servings of ON whey protein banana
5:30 2 servings of ON whey protein banana 5 grams of creatine
7:30 8 egg whites/ 2yolks
fitday has me at 2506 calories, 34 grams of fat, 215 carbs, and 316 grams of protein
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Post by Vikingjoe93 on Sept 12, 2006 8:22:25 GMT -5
9-12-06 tuesday leg workout
squats *12x135 *10x 135 *6x 185 *3x 225 *1x 245 4/6x 275 4/6x 275 4/6x 275
leg press 4/6x 990 4/6x 1080
leg extensions 4/6x 170 4/6x 180
stiff leg deadlifts-smith machine *12x90lbs(these weights do not include bar) *10x90 *6x 140 *3x 180 4/6x 200 4/6x 220
leg curls 4/6x 180 4/6x 180
smith machine standing calf raises *12x 90lbs(not including bar) *10x 140 6/8x 190 6/8x 190 6/8x 190
No cardio today, it's been nearly a year since i free weight squated, so before i left the gym my quads were already killing me. Tommorrow will not be fun ;D
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Post by Vikingjoe93 on Sept 12, 2006 8:23:39 GMT -5
Good to hear from you Joe! Diet and training looks solid! Well i have keep lifting but my diet has strayed alot but i have that straightened out now. A 44 inch belly will do that to you ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by mrky03 on Sept 12, 2006 17:00:53 GMT -5
Hey, that fitday diet looks like it will get the job done! Just be patient and consistant!
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Post by Vikingjoe93 on Sept 12, 2006 18:40:38 GMT -5
Hey, that fitday diet looks like it will get the job done! Just be patient and consistant! Joel my biggest problem has been the weekends, i can never seem to stay on my diet. I am going to try to do some cardio and weight training on saturday to hopefully keep me motivated to stick to my diet. Do you think 2500 calories is to much to lose weight? I figured up with a tape measure that i have about 33% bodyfat, that means i have 73lbs of fat and 151 lbs of lean muscle. Of course this isn't perfect but it gives me a starting reference point.
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Post by mrky03 on Sept 12, 2006 19:42:03 GMT -5
I'd have to see what you look like but 2500 sounds like a good starting point. You should shoot for 2lbs. fat loss per week, much more than that and you will risk losing lean mass. You'll just have to experiment with your caloric intake until you get results. Don't radically reduce calories and please be consistant.
Check out Tim's carb cycling articles on this forum. Loads of good info there!
You shouldn't have to go below 1500cal. But you should reduce your calories gradually!
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Post by Vikingjoe93 on Sept 13, 2006 3:44:58 GMT -5
9-13-06 wed.
4am 4 oatmeal pancakes
6:30am 5ozchicken breast 4oz red potatos
9am 5oz chicken breast 4oz red potatos
12pm 1 can of albacore tuna 10 wheat ritz crackers
3pm 2 servings of 0N whey protein banana
3:30 cardio
5:30 2 servings of ON whey protein banana 5 grams of creatine
7:30 8 egg whites 2 yolks 1 slice of wheat bread
25 minutes on the recumbent bike
fitday.com has me at 2341 calories 40 grams of fat 195 carbs 296 protein
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Post by mrky03 on Sept 13, 2006 17:07:32 GMT -5
That looks pretty good Joe. I think you should see some changes in your body with that nutrient profile.
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Post by TNA on Sept 13, 2006 17:43:29 GMT -5
Looks great Joe! Keep it going.
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Post by Vikingjoe93 on Sept 14, 2006 8:25:06 GMT -5
9-14-06 thursday meals
4am 4 oatmeal pancakes
6:30am
5oz chicken breast 5oz sweet potato
9:00am
can of albacore tuna 10 wheat ritz crackers
12:00
5oz chicken breast 5oz sweet potato
3:00 preworkout
2 servings ON whey protein in water banana
3:30 to 5:00 workout and cardio
5:30 pm
2 servings of ON whey protein banana 5 grams of creatine mono.
7:30
8 egg whites/ 2 yolks 1 skice wheat toast
calories 2432 40 grams of fat 215 carbs 293 protein
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Post by Vikingjoe93 on Sept 14, 2006 8:28:48 GMT -5
9-14-06 thursday workout
incline dumb bell presses *12x40 *10x50 *6x70 *3x80 *1x90 4/6x100(5) 4/6x10094) 4/6x95(6)
flat bench presses
4/6x205(5) 4/6x185(6) 4/6x195(5)
dips 4/6xbdweight (6)
pushdowns 4/6x100 4/6x100
lying french presses 4/6x7094) 4/6x70(3)
seated dumb bell presses 4/6x65(6) 4/6x 70(4)
military presses 4/6x 135(6) 4/6x 135(5)
rear lateral raises 4/6x 30(6) 4/6x 30 (6)
cardio- treadmill 22 minutes 1.5 miles
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Post by mrky03 on Sept 14, 2006 16:41:43 GMT -5
Lookin good Joe! Consistency is the name of the game!
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Post by Vikingjoe93 on Sept 15, 2006 5:09:29 GMT -5
9-15-06
4am
4.5 oz chicken breast 5 oz red potatos
6:30
5 oz chicken 4.5 oz sweet potato
9:00
can of albacore tuna 10 wheat ritz crackers
12pm
5oz chicken breast 1 cup of brown rice
3:00
2 servings of ON whey protien in water banana
5:30
2 servings of ON whey protein in water banana 5 grams of creatine mono
8:00 8 egg whites/ 2 yolks 1 slice of wheat toast
2447 calories 47 fat 201 carbs 287 protein
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Post by chanman83 on Sept 15, 2006 9:38:49 GMT -5
Hey Joe! good to see you back man and some nice #s there!
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