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Post by hossjob on Nov 13, 2006 9:18:34 GMT -5
Well, the competitive season officially ended for me this past Saturday (November 11, 2006). Now it's time to add some quality mass and bring up lagging body parts as well as increase some detail.
I'll lay out my goals in a few weeks. I have them all planned out. I will not get into my full fledged "OFF-SEASON" plan for a month or so. I'm going to slowly incorporate carbs and try to stay a bit leaner this off-season. This off-season will be longer. I'll get more into it the week after Thanksgiving.
Friday I think I'm having some professional pics done so I can start up a web page and start my online PT/Fitness Counseltation business I've been wanting to do so this week is pretty clean. I'm adding some foods that I haven't had, but it's all nutritious.
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Post by hossjob on Nov 13, 2006 9:30:31 GMT -5
Monday, 11/13/2006
-After eating tons of candy and cheeseburgers, cheese fries, cheese bread, cheese pizza (can you tell I like cheese), a few other treats, I am ready to start eating healthy again. I felt like crap yesterday. So here is today's plan (BTW, I'm not taking this week off. In fact, I'm hitting it hard for 2 weeks then taking a week off. Trying smoething different).
Meal 1 - Oatmeal/Egg White Pancake, Omelete w/ 2% Cheese -6 Egg Whites (18 Protein), Slightly Less than 1/2 Cup Oatmeal (25 Carbs) -2 Whole Egs & 2 Egg Whites (18 Protein), 1/4 Cup 2% Cheese (7 Protein) -TOTALS = 42 Protein, 25 Carbs Meal 2 -5 oz Chicken (35 Protein) -Medium Apple (25 Carbs) -TOTALS = 35 Protein, 25 Carbs Meal 3 -5 oz Lean Beef (35 Protein) -1/2 Grapefruite (15 Carbs) -TOTALS = 35 Protein, 15 Carbs Meal 4 (Pre Workout) -45 Grams Whey Protein -1 oz Almonds -TOTALS = 45 Protein, 14 Fat Meal 5 (Post Workout) -45 Grams Whey Protein -40 Grams WMS TOTALS = 45 Grams Protein, 40 Grams Carbs Meal 6 -5 oz Chicken -14 Almonds -Salad w/ Red Wine Vinegar & Splenda -TOTALS = 35 Protein, 7 Fat Meal 7 -6 oz Lean Beef -2 Teaspoons Flaxseed Oil -Broccoli -TOTALS = 42 Protein, 7 Fat
DAILY TOTALS: Protein = 280 (279) Carbs = 105 Added EFA = 28
*I normally wouldn't eat fruit twice, however I LOVE grapefruit and apples. And...the sweet potato I pakced for lunch was bad. I licked teh fork after putting it in the tupperware and it tasted bad so teh only other prepped carbs I had was a peeled grapfruit my mom wasn't using for breakfast so...
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Post by RUBICON19 on Nov 13, 2006 14:38:07 GMT -5
Nice job Kyle. Looking forward to seeing what you do.
Hey. How are you going about the online training bizz? I have my own buisness as a personal traininer and was pondering the idea of doing some online work for those that cant reach me..
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Post by mrky03 on Nov 13, 2006 19:19:32 GMT -5
Looks good Kyle! I'll be keeping tabs on what you're doing!
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Post by hossjob on Nov 14, 2006 7:19:48 GMT -5
Tuesday, 11/14/2006 *Note that I post my meals in advance. If there is any change in them I will try to go back and edit, but I dont plan on having to do that very often as most everything w/ me is 100% planned out.
Meal 1 3 Extra Large Eggs, 4 Extra Large Egg Whites, 1/4 Cup CHeese, 1 oz Beef (50 Protein) Little Less Than 1/2 Cup Oatmeal (25 Carbs) TOTALS = 50 Protein, 25 Carbs (I had a little more fat than I wanted here. I thought we had a dozen eggs and we only had 7 so I had to use 2 more whole eggs than I wanted) Meal 2 5.5 oz Chicken (38 Protein) 1 Whole Wheat English Muffin (23 Carbs) Not Ideal, but I got lazy and didn't cook Bro Rice TOTALS = 38 Protein, 23 Carbs Meal 3 (Pre Workout) 45 Grams Whey Protein 1 oz Almonds TOTALS = 45 Protein, 14 EFA Meal 4 (Post WO) 45 Grams Whey 40 Grams WMS TOTALS = 45 Protein, 40 Carbs Meal 5 5 oz Chicken 14 Almonds TOATLS = 35 Protein, 7 EFA Meal 6 5 oz Chicken 14 Almonds Salad w/ Vinegar and SPlenda TOTALS = 35 Protein, 7 EFA Meal 7 6 oz Lean Beef 2 TSP Flax Oil Broccoli Totals = 42 Protein, 7 EFA
Daily Toatls Protein = 290 Grams Carbs = 90 Grams EFA's = 35
Like I said a little more fat (w/ meal 1 and all day) than I wanted, but...
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Post by mrky03 on Nov 14, 2006 19:38:33 GMT -5
Looks good Kyle. What kind of whey are you using? I've been using a blend of 90% whey isolate 10% hydrolyzed whey. I've been considering getting a blend of whey and milk protein to use as a meal replacement.
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Post by hossjob on Nov 14, 2006 19:44:28 GMT -5
Joel, I'm not a fan of protein powders. I LOVE whole food. I hate ice cream, milk, chocolate, vanilla, etc... so most protein powders are out of the question for me. However, I do believe that whey protein is extremely important pre and post workout most times of the year. It's fast digesting and it helps w/ the insulin spike. Therefore I usually use Primaforce Substance WPI Grape or Watermelon or my favorite, Syntrax Nectar (Lemonade and Apple Ecstacy are the BEST - I also like the fuzzy navel).
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Post by RUBICON19 on Nov 14, 2006 21:28:37 GMT -5
Joel, I'm not a fan of protein powders. I LOVE whole food. I hate ice cream, milk, chocolate, vanilla, etc... so most protein powders are out of the question for me. However, I do believe that whey protein is extremely important pre and post workout most times of the year. It's fast digesting and it helps w/ the insulin spike. Therefore I usually use Primaforce Substance WPI Grape or Watermelon or my favorite, Syntrax Nectar (Lemonade and Apple Ecstacy are the BEST - I also like the fuzzy navel). All my fave's
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Post by hossjob on Nov 15, 2006 9:45:32 GMT -5
Wednesday, November 15, 2006
Meal 1 - 9 Egg Whites, 1 Egg, 1 oz Lean Beef, 2 tsp reduced fat parmasean cheese 1/2 C Oats Totals = 43 Protein, 27 Carbs Meal 2 - 5 oz Chicken, Apple Totals = 35 Protein, 25 Carbs Meal 3 - 5 oz Lean Beef, 14 Almonds Totals = 35 Protein, 7 Grams EFA Meal 4 - 45 Grams Whey, 28 Almonds Totals = 45 Protein, 14 EFA Meal 5 - 45 Grams Whey, 40 Grams WMS Totals - 45 Protein, 40 Carbs Meal 6 - 5 oz Chicken, 14 Almonds Totals = 35 Protein, 7 EFA Meal 7 - 6 oz Lean Beef, Salad w/ Vinegar & Olive Oil, 1 TSP Flax Totals = 42 Protein, 9 EFA
Daily Totals Protein = 280 Carbs = 52 EFA = 37
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Post by RUBICON19 on Nov 15, 2006 11:43:41 GMT -5
Hows the energy with the carbs still being so low?
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Post by hossjob on Nov 15, 2006 12:46:56 GMT -5
It's up and down. I've strated drinking coffee and diet pepsi again so in the mornings I'm fine, LOTS of energy. Bout an hour before lunch I get tired. During lunch I have a diet pepsi so I'm cool for my last class of the day. Then I have something to pick me up before my workouts.
I'm actually hitting it hard this week. I'm doing a small photo shoot w/ a pro photographer Friday. Nothin gmajor. Just to get some prints cuz I'm starting that business. Next week I'll still keep them low because of Thanksgiving. I plan to slowly incorporate the carbs. I want to keep my abs fro a while, then in January or so I'll start my full fledged off-season plan!
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Post by mrky03 on Nov 15, 2006 19:12:36 GMT -5
Sounds like a good plan Kyle. I agree about the whey protein I only use it before and after training also.
Good luck with the new business!
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Post by hossjob on Nov 16, 2006 7:18:32 GMT -5
Thanks Joel. Tomorrow I'm getting the pics taken, so today I'm carb depleting pretty hard. I was all bloated and puffy all the way until this morning. This morning I looked TIGHT and crisp so I decided to deplete today and I"ll load up tomorrow before the shoot.
Meal 1 - 5 oz Extra Lean Beef, Sweet Potato (35 protein, 30 Carbs) Meal 2 - 5 oz Chicken, 1 tsp flax (35 Protein, 3.5 Fat) Meal 3 - 4 oz chicken, 1 tsp flax (28- protein, 3.5 fat) Meal 4 - 45 Grams Whey & 2 tsp flax (45 protein, 7 fat) Meal 4 - 45 Grams whey & 40 wms (45 protien, 40 carbs) Meal 6 - 4 oz chicken, 1 tsp flax (28 protein, 3.5 fat) Meal 7 - 4 oz Chicken, 1 tsp flax (28 protein, 3.5 fat) Meal 8 - 4 oz lean beef, 1 tsp flax (28 protein, 3.5 fat)
I upped it to 8 meals today and took 7 grams of protein off 4 of them. I'm getting 27 grams more protein than my usual carb deplete days, but I think this will help me get through the day because I will be eating about every 2 hours. I hve baseball conditinoing practice after school then 4 hours o fpitching lessons. I was hoping to get some cardio in tonight for that last bit of depletion, but it's not looking good.
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Post by RUBICON19 on Nov 16, 2006 11:36:46 GMT -5
Nice Kyle... Cant wait to see the pic's
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Post by hossjob on Nov 16, 2006 14:41:20 GMT -5
I'll say I am tired again today. I was looking pretty tight, but after 3 weeks of shows, and pro tan and dream tan, my skin hates me and I'm pretty pale. I'm not sure how the pics will turn out as pale as I am...
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Post by mrky03 on Nov 16, 2006 18:58:24 GMT -5
I'm definitly going to try that waxy maize starch. Hope the pics turn out well.
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Post by hossjob on Nov 17, 2006 7:49:12 GMT -5
Joel, I think you'll really like it. I recommend doing a good deplete first but I had success with it. I'm actually using it today before I get my pictures taken. 4 meals at 25-30 grams each. I mix it with very little water and add a packet of sweetener and it makes a tasty paste! Actually
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Post by RUBICON19 on Nov 17, 2006 14:03:30 GMT -5
I just ordered some for post workout.. BETTER MAKE ME HUGE HOSS!!! ;D
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Post by hossjob on Nov 17, 2006 14:44:52 GMT -5
Hahaha! Use it right Randy.
Hey quick update on today's diet so far:
Meal 1 - 30 Grams WMS, 5 oz chicken Meal 2 - 30 Grams WMS, 4 oz Chicken Meal 3 - 30 Grams WMS, 3.5 oz Chicken Meal 4 - 30 Grams WMS, 3 oz Chicken
I finished meal 4 at 1:30 and I just checked out the mirror about 2:30 and I was looking even dryer than this morning. I can't believe how well this stuff worked. This was my own little protocol. Thing is I didn't even cut sodium until my last 3 meals yesterday. I drank diet soda w/ meal 4 yesterday too so...
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Post by mrky03 on Nov 17, 2006 18:06:10 GMT -5
You know sometimes I think that I do myself more harm than good depleteing sodium. I'm had success doing it before but sometimes I just look too flat. This happened at my show this year.
Looks like a good protocol, Kyle. Its all about getting the water into the muscles and out from under the skin.
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