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Post by Tim Wescott on Sept 27, 2006 14:43:46 GMT -5
Joe,it sucks but you should go to one of the nutritional databases posted at the top of the Nutrition board and get the carb amounts for certain foods that you eat on a regular basis and count them up per day. After a while you`ll remember approximately how many grams of carbs or protein each item contains then your diet will be a lot more efficient as it will allow you to alter amounts based on progress or lack of progress. I have been using fitday lately for all my calories and even have alot of my own foods set in there. My biggest problem with my diet is once friday gets here i am so sick of chicken/rice/tuna/potatos and i have 2 young kids in the house with not so healthy food laying around. It just gets depressing, ugh. It is basically excuses mainly, i just need to get my head straight. That is why i was so happy i ate cleanly on sunday. That kind of stuff happens to all of us Joe......you did good last weekend,just repeat the procedure!! I know easier said than done,but you can do it. Fitday is a really good site!
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Post by mrky03 on Sept 27, 2006 19:44:42 GMT -5
I understand about having young kids to take care of and having to avoid eating all the wrong foods that go along with it!
I'm at a stage of my life now where my kids are grown and I just pretty much worry about myself, but it wasn't always that way. When my children were young I had to make food that I cound'nt eat. But I was able to manage it okay, I was competing back then, it can be done you just have to go to more trouble! Stay focused brother!
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Post by Vikingjoe93 on Sept 28, 2006 4:18:00 GMT -5
9-28-06 thursday meals
4:15 am
3 oatmeal pancakes 1 slice of turkey bacon
6:30
3 oatmeal pancakes 1 slice of turkey bacon
9:00
5 oz chicken breast 5oz red potatos
12:00
5 oz chicken breast 5 oz red potatos
3:00
pure protein chocolate peanut butter bar
5:30
2 servings of ON whey protein banana 5 grams of creatine
8:00
2 servings of ON whey protein 1 tbsp of natural penaut butter
2342 calories 41 grams of fat 201 grams of carbs 284 protein
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Post by Vikingjoe93 on Sept 28, 2006 4:21:07 GMT -5
9-28-06 thursday back/biceps
close grip pulldowns
*15x70 *12x85 8x160 8x160(7) 8x140 8x125
t-bar row 8x90 8x135 8x135 8x115
seated cable row 10x70 10x75 10x65
e-z bar curls 8x50 8x60 8x50 8x50
incline dumb bell curls
10x30 10x30 10x25
cable curls 10x42 10x42
cardio-bike=15 minutes
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Post by Vikingjoe93 on Sept 28, 2006 4:22:05 GMT -5
I understand about having young kids to take care of and having to avoid eating all the wrong foods that go along with it! I'm at a stage of my life now where my kids are grown and I just pretty much worry about myself, but it wasn't always that way. When my children were young I had to make food that I cound'nt eat. But I was able to manage it okay, I was competing back then, it can be done you just have to go to more trouble! Stay focused brother! It's tough joel, but i'll handle it! ;D
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Post by Vikingjoe93 on Oct 2, 2006 3:49:58 GMT -5
9-28-06 friday
military presses
12x bar 12x 90 8x135 8x145 8x145 8x145
side laterals 10x25 10x25 10x20
bent over laterals 10x20 10x20 10x20
dumb bell shrugs 10x65 10x75 10x80 10x85
crunches 4 sets of 15
cardio 15 minutes walking on treadmill
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Post by Vikingjoe93 on Oct 2, 2006 3:52:25 GMT -5
10-2-06 monday legs
leg extensions 15x70 12x90 12x110
squats 8x225 8x245 8x275 8x275
leg press 8x16pl 8x16pl 8x16pl 8x16pl
leg curls 15x70 12x90 8x175 8x175 8x180 8x160
deadlifts 15x135 12x135 10x135
standing calf raises(smith machine) 15x90 12x90 8x135 8x180 8x180 8x200 15x160
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Post by mrky03 on Oct 2, 2006 18:33:54 GMT -5
Looks like you're staying on target Joe!
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Post by Vikingjoe93 on Oct 4, 2006 8:26:20 GMT -5
10-3-06 tuesday chest/triceps
bench press 12x135 12x135 8x185 8x185 6x195 7x185
incline dumb bell presses 8x75 8x75 8x80(6)
hammer str machine presses 12x100 12x100 10x100
pushdowns 8x85 8x90 8x90
lying tricep extensions 8x50 8x50 8x50
overhead tricep extensions(2 hands) 12x50 10x60 12x55
cardio- bike 24 minutes 180 calories burned
10-4-06 wednesday
cardio- bike=
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Post by mrky03 on Oct 4, 2006 18:45:16 GMT -5
Holding steady, Joe! Good workout!
I received the dvd today! Wow! Thank you so much! If theres anything I can do to help you just let me know!
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Post by TNA on Oct 4, 2006 19:37:03 GMT -5
Nice going Joe! Keep it going brother.
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Post by Hoopie on Oct 4, 2006 22:07:03 GMT -5
good Stuff Joe! Keep that intensity my man!
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Post by Vikingjoe93 on Oct 5, 2006 8:32:16 GMT -5
10-5-06 thursday
close grip pulldowns 15x 12x 8x 8x 8x 8x
tbar rows 8x 8x 8x 8x
seated hammer rows 10x 10x 10x
e-z bar curls 8x 8x 8x 8x
incline dumb bell curls 10x 10x 10x
cable curls 10x 10x
cardio-bike=
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Post by Vikingjoe93 on Oct 5, 2006 8:34:39 GMT -5
10-5-06 meals thursday
5am 3 oatmeal pancales 2 slice turkey bacon
9am 4 0z chicken breast 4 oz red potatos 2 tbsp bbq sauce
12 4 oz chicken breast 4oz red potatos
3:00 pure protein bar
5:30 1 serving of ON whey protein
8pm
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Post by Tim Wescott on Oct 5, 2006 12:26:39 GMT -5
Good stuff Joe.......impressive poundages!! #bowdown3ht#
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Post by mrky03 on Oct 5, 2006 15:58:38 GMT -5
Just stay consistent like you have been and you will be successful!
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Post by Vikingjoe93 on Oct 9, 2006 3:58:02 GMT -5
10-9-06 monday quads/hams/calves
leg extensions 15x70 12x90 12x100
hack squats 8x6pl 8x8pl 8x10pl 8x10pl 8x10pl+ 2 25's
leg presses 8x14pl 8x14pl 8x14pl 8x14pl+ 2 25's
leg curls 15x70 12x90 8x170 8x175 8x180 8x170 13x100
deadlifts 15x135 12x185 10x235 6x285
smith machine standing calf raises 15x90(not including bar ) 12x140 8x190 8x200 8x200 8x200
no cardio today
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Post by Vikingjoe93 on Oct 9, 2006 4:02:12 GMT -5
10-9-06 monday meals
4am
3 oatmeal pancakes
6:30am
3 oatmeal pancakes
9:00am 4 oz chicken breast 4 oz red potatos 1 cup of broccoli
12pm
4oz chicken breast 4oz sweet potatos 1 cup of broccoli
3:00 preworkout
2 servings on ON hwey protein
3:30 workout
5:00 to 5:30 post workout meal
1 serving of ON whey protein 4oz chicken breast 4oz sweet potatos
8:00 8 oz chicken
calories 2227 fat 33 carbs 152 protein 301
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Post by Vikingjoe93 on Oct 10, 2006 3:51:00 GMT -5
10-10-06 tuesday chest/triceps
bench press 12x 12x 8x 8x 8x 8x
incline dumb bell presses 8x 8x 8x
hammer str machine press 10x 10x 10x
pushdowns 8x 8x 8x
lying tricep extension 8x 8x 8x
2 handed overhead extensions 10x 10x 10x
cardio bike 20minutes
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Post by Vikingjoe93 on Oct 10, 2006 3:54:15 GMT -5
10-10-06 tuesday meals
3:45 am
3 oatmeal pancakes
6:30
3 oatmeal pancakes
9am
5oz chicken breast 4oz red potatos 1 cup of broccoli
12pm
5oz chicken breast 4 oz red potatos 1 cup of broccoli
3:oo pm
pure protein bar
5:30 postworkout
1 serving of ON whey protein 4oz chicken breast 4oz sweet potatos
8:00
3 oatmeal pancakes
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