Hoss' Off-season Training & Food Journal

[RUBICON19]

Looks good Kyle..

[Tim Wescott]

Eat some damn junk will ya`..........you`re making me feel guilty!! #aseeingstars5gt#

[hossjob]

Tim, I'll be honest the last 2 days I've had some junk. I had a candy bar yesterday (woops) and I had way too much natural peanut butter the last 2 nights w/ meal 7. Uh oh.

Hey, clean on THanksgiving, THUS FAR< though!

Meal 1 - 2 (okay probalby 3 or 4) TBSP Nat PB, 40 Grams Whey
Meal 2 - RegenX (30-min later) 40 Grams whey (no carbs yet)

Meal 3 - THANKSGIVING FEAST! They call it HOSS-O-RAMA at my Grandma's! Okay, the really don't but it's on!

[hossjob]

Hey, I decided to change this to my training and food journal. It'll be easier for me to keep track. Starting tomorrow!

[masterschamp]

admin said:

Eat some damn junk will ya`..........you`re making me feel guilty!! #aseeingstars5gt#

Kyle;
Here's my diet plan for November 23 - January 1:

EAT EVERYTHING IN SIGHT !!!!!!!!!!


It's my six weeks of being a "normal" person and I ENJOY THE HELL OUT OF IT!!! ;D


PS.....my abs, right now, don't quite look like they do in my avatar!! And that's ok too!!!!


Keith

[hossjob]

Hahaha that's awesome Keith!

Sunday, November 26, 2006 - IT'S ON!!!

Back Power
Med Grip Barbell Row - 245/6, 265/4, 245/5
Hammer Rev Grip Iso Pull Down - 230/6, 250/5, 250/5 + 1 (forced rep w/ negative)
BB TBar Row (RONNIE STYLE!) - 205/6, 230/5, 230/5
Wide Grip Pullup (4 Sec Neg 1.5 sec peak contraction) - 2 Sets of 6
Deadlift from Floor - 315/5, 315/5, 315/6 (haven't done these in a LONG time. Felt HEAVY)

Diet/Supplements
30-min b4 meal 1 - Cell SwelL Matrix
Meal 1 - 1/2 Cup Oatmeal, 2 TBSP Wheat Germ, 9 Egg Whites, 2 Whole Eggs (33 Carbs, 39 Prot)
30-min b4 meal 2 - Primed, Cell Swell Matrix
Meal 2 - 40 Grams Whey Protein, 2 TBSP Natural PB (40 Prot, 16 Fat)
Immediate Post Workout - Cell Swell Matrix
Meal 3 - 7 Rice Cakes, 40 Grams Whey (49 Carbs, 40 Grams Whey) + 2 Fun Size Snickers couldn't resist....
Meal 4 - 6 oz Chicken, 21 Almonds (42 Protein, 10.5 Fat)
30-Min B4 Meal 5 - Cell Swell Matrix
Meal 5 - 6 oz Lean Beef, 14 Almonds (42 Protein, 7 Fat)
Meal 6 - 6 oz Chicken, 14 Almonds, (42 Protein, 7 Fat)
30-Min B4 Meal 7 - Cell Swell Matrix
Meal 7 - 6 oz Lean Beef, 21 Almonds (42 Protein, 10.5 Fat)
Vitamins: Multi Vitamin w/ meals 1 & 6, 1 Gram Vitamin C w/ meals 1, 2, 3, 5, & 7

[hossjob]

Monday, 11/27/06 - New Season Officially Begins! Time to put on some size and attempt to stay tight.

Training - Off Day

Diet:
Meal 1 - 9 Egg Whites, 3 Whole Eggs, 1/4 Cup 2% Cheese, 1/2 Cup Oatmeal, 1.5 TBSP Wheat Germ, Snac Bar (Protein - 62, Carbs - 57)
Meal 2 - 6 oz Chicken, 120 Grams Sweet Potato (Protein - 42, Carbs - 25)
Meal 3 - 6 oz Lean Beef, 100 Grams Sweet Potato (Protein - 42, Carbs - 20)
Meal 4 - 6 oz Chicken, 14 Almonds (42 Protein, 7 EFA)
Meal 5 - 6 oz Chicken, 20 Almonds (42 Protein, 10 EFA)
Meal 6 - 6 oz Beef, 14 Almonds (42 Protein, 7 EFA)
Meal 7 - 6 Egg Whites, 3 oz Lean Beef, Salad, 1 TBSP PB (40 Protein, 8 EFA)
TOTALS = 312 Protein, 102 Carbohydrates, 32 EFA's

Supplements:
Cell Swell Matrix - 1 Serving before meals 1, 3, 5, & 7
Jungle Warfare - 1 serving w/ meals 1, 4, & 7
Multi Vitamin - 2 Servings w/ meals 1 & 7
Vitamin C - 1 Gram w/ meals 1, 3, 5, & 7

[mrky03]

Awesome training Kyle! Those deads are really hard to do at the end of a heavy back workout!

I am amazed at the precision of your diet!

[Tim Wescott]

Great back workout brother,and I just wanted to add that you and Joel have inspired me to clean up my diet in an effort to get a jump on the upcoming contest season.

[hossjob]

Well, I snuck a few more of those fun sized candy bars. It's killing me living at the in-laws. I do'nt buy that sh*t. Made myself do an extra 25 minutes on the treadmill tonight cuz of that...

[hossjob]

Tuesday, 11/28/06 - Chest Power
BB Bench Press - 255/5, 265/4, 245/6 (4 sec negatives)
BB Inc Bench Press - 225/4, 205/5, 205/5 (4 Sec Negatives)
Low Inc Fly - 40/7, 45/6, 45/6 (4 Sec negatives)
Alt DB Curls - 45/6, 50/5
BB Curl - 85/6, 85/6 (4 sec negatives)
1-Arm Hammer Preacher Curl - 35/6 (4 Sec Negative)
Cable Crunch - 120/15, 140/10, 140/10 (had to quit, got a major ab spasm)

Diet
Meal 1 - 2/3 Cup Oatmeal, 1.5 tbsp wheat germ, 10 Egg Whites, 2 Eggs, 2 Pieces 99% Fat Free Ham (49 Protein, 40 Carbs)
Meal 2 - 6.5 oz Chicken, 150 Grams Sweet Potato (45 Protein, 30 Carbs)
Meal 3 - 6 oz Chicken, 150 Grams Sweet Potato (42 Protein, 30 Carbs)
Meal 4 - 40 Grams Whey, 1.5 oz Cashews (40 Protein, 20 Fat)
Meal 5 - 40 Grams Whey, 1 Cup White Rice (40 Protein, 60 Carbs)
Meal 6 - 5 oz Turkey, 14 Almonds (35 Protein, 7 Fat)
Meal 7 - 6 oz Lean Beef, 1 oz Cashews, Salad (42 Protein, 14 Fat)
TOTALS = 333 Protein, 160 Carbs, 41 EFA

Supplements:
B4 Meals 1, 3, 4, 5, 7 - Cell Swell Matrix
Meals 1, 4, & 7 - Jungle Warfare
Meals 1, 4, 5, 6 - 1 Gram Vitamin C
Meals 1 & 6 - Multi Vitamin

[mrky03]

Training and diet lookin awesome Kyle!

[RUBICON19]

hossjob said:

Well, I snuck a few more of those fun sized candy bars. It's killing me living at the in-laws. I do'nt buy that sh*t. Made myself do an extra 25 minutes on the treadmill tonight cuz of that...

OH BOY!!! If you only could see what I eat

[Tim Wescott]

333 grams of protein is a lot of good food dude!!

[hossjob]

Off day today. Wednesdays, I get out of school at 3PM and have baseball strength & conditioning until 4:00 PM Then I give pitching lessons from 4:30-8:30 PM. Not much time for anything.

Diet:
Meal 1 - 6 Egg whites, 1 egg, 1/2 C oatmeal, 2 TBSP Wheat Germ, 3.5 oz Lean Beef, 1/2 oz Cashews (45 Protein, 33 Carbs, 7 added EFA's)
Meal 2 - 6 oz Chicken, 1/2 C Bro Rice (42 Protien, 25 Carbs)
Meal 3 - 6 oz Lean Beef, 1/2 C Bro Rice (42 Protein, 25 Carbs)
Meal 4 - 6 oz Chicken, 14 Almonds (42 Protein, 7 added EFA's)
Meal 5 - 6 oz Chicken, 14 Almonds (42 Protein, 7 added EFA's)
Meal 6 - 6 oz Chicken, 14 Almonds (42 Protein, 7 added EFA's)
Meal 7 - 5 oz Lean Beef, 1 egg, 2 Egg Whites, 2 TBSP Nat PB (47 Protein, 16 added EFA's)
TOTALS = 302 Protein, 83 Carbs, 44 added EFA's (not sure what total fat is I s hould figure that out)

Supplements:
Vitamin C - 1 Gram w/ meals 1, 3, 5, & 7
Multi Vit - 2 w/ meals 1 & 6
Jungle Warfare - w/ meals 1, 4, 7
Cell Swell matrix - 1 sv 30-min b4 meals 1, 3, 5, 7

[hossjob]

Well...after the last 2 weeks and gaining a significant amount of fat (okay, not significant, but enough) on top of having a few snacks here and there the last 3-4 days, I've decided to really clena up for the next 4 weeks. Here is my plan:

TRAINING DAYS:
Protein - 270
Carbs - 140
Added Fats - 35

NON TRAINING:
Protein - 320 Grams
Carbs - 75 Grams
Added EFA's - 35

I'm also going to add in cardio. Hereis my current split:

Monday - Back & 20-min Cardio
Tuesday - Chest, Biceps, Abs
Wed - 20-min Cardio
Thurs - Legs
Fri - Shoulders, Traps, Triceps & Abs, 20-min Cardio
Sat - 20-min Cardio

I'm hoping the 80-min of cardio and the small cleansing of the diet will allow me to shed a lil fat before I start my off-season program.

[RUBICON19]

Looks solid Hoss. Very solid

[mrky03]

Looks like a solid plan Kyle. I'm probably going to steal some of your ideas! I like the way your diet is broken down, I think it would work well for my metabolism. You'll regain alot of your conditioning quickly with this program!

[hossjob]

Thanks Joel. Carbs make me fat if I overdo it. I know the importance of carbs, I just have to be smart and I take enjoyment in manipulating my diet in various ways.

[mrky03]

hossjob said:

Thanks Joel. Carbs make me fat if I overdo it. I know the importance of carbs, I just have to be smart and I take enjoyment in manipulating my diet in various ways.

I know what you mean Kyle. I used to eat mostly carbs when I was in my twentys and got ripped! The old Clerence Bass diet!
I went to the higher protein lower carb diet about 5yrs. ago and have done much better in my old age! lol ;D