|
Post by Mrbig7 on Mar 27, 2005 11:02:54 GMT -5
Happy EASTER, everyone!! No workout, cardio or diet today. Back to the normal routine tomorrow! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
|
|
|
Post by Tim Wescott on Mar 27, 2005 11:10:40 GMT -5
Happy Easter Terry!! ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
|
|
|
Post by Mrbig7 on Mar 28, 2005 11:28:59 GMT -5
Ok, here are the changes to my diet & training starting this week. 1)No more MRP shakes.. I will only have 2 protein shakes per day & this will be both before & after my workouts.. The rest of the day will we whole food. 2)Cardio will be upped to 30 min daily on the treadmill Monday -Friday. 3)I will make a great effort to increase my water intake both at meals and between meals. Preworkout shake(0730) 2 scoops 100% whey(46g protein/4g carbs) 10oz water Workout-Back/Abs/Cardio(0800) Rack Deadlifts(just below knee)-135x5/225x5/315x5/405x3/455x1 Chins(front-wide grp)-Bwtx5+1partial/Bwtx4+2partial/Bwtx3+3partial/Bwtx3+3 partial **left shoulder still hurts on these** Low Pulley Row(V-bar)-180x10/210x8/240x6 Rows(sitting upright w/chest supported/wide grip)-180x8/225x7/270x5 Knee ups-Bwtx15x15x15 Incline Crunch-Bwtx15x12x12 Treadmill/5% incline/3.5mph/30 minutes Postworkout shake(0930) 2scoops 100% whey(46g protein/4g carbs) 10tsp Dextrose(40g carbs) 10oz water ***16oz water between meals*** Meal 1(1415) 1 can water packed tuna(32g protein) 1/2cp(dry) success brown rice(33g carbs) 16oz crystal lite ***for the evening, I had about 2-3pcs of leftover ham & some brownies ![8-)](//storage.proboards.com/forum/images/smiley/cool.png) !!! Overall, my calories weren't TOO MUCH over, but more of a deviation from my routine, which I DEFINITELY don't like.. Oh well, I'll move on & eat less tomorrow to make up for it. ***
|
|
|
Post by Intensity on Mar 29, 2005 11:49:47 GMT -5
Ok, here are the changes to my diet & training starting this week. 1)No more MRP shakes.. I will only have 2 protein shakes per day & this will be both before & after my workouts.. The rest of the day will we whole food. 2)Cardio will be upped to 30 min daily on the treadmill Monday -Friday. 3)I will make a great effort to increase my water intake both at meals and between meals. Preworkout shake(0730) 2 scoops 100% whey(46g protein/4g carbs) 10oz water Workout-Back/Abs/Cardio(0800) Rack Deadlifts(just below knee)-135x5/225x5/315x5/405x3/455x1 Chins(front-wide grp)-Bwtx5+1partial/Bwtx4+2partial/Bwtx3+3partial/Bwtx3+3 partial **left shoulder still hurts on these** Low Pulley Row(V-bar)-180x10/210x8/240x6 Rows(sitting upright w/chest supported/wide grip)-180x8/225x7/270x5 Knee ups-Bwtx15x15x15 Incline Crunch-Bwtx15x12x12 Treadmill/5% incline/3.5mph/30 minutes Postworkout shake(0930) 2scoops 100% whey(46g protein/4g carbs) 10tsp Dextrose(40g carbs) 10oz water ***16oz water between meals*** Terry, this is dedication! It wont be easy for sure… but hey, if it would be easy, everyone would does it! So that's what can make you proud my friend! Seriously, i remember that the thoughest part of my diet was to stop the MRP ans the protein bar… i think i was addict! ;D Keep going! Mo
|
|
|
Post by Mrbig7 on Mar 29, 2005 21:44:42 GMT -5
Cardio**HOME**(0830)/Treadmill/6% incline/3.5mph/30 min
***NO WORKOUT TODAY-Rest day***
Meal 1(0915) 6 large egg whites/1 yolk(24g protein) 1/2cp(dry) quick oats(27g carbs) 1/8cp raisins(15g carbs) 2pkts equal/dash of cinnamon 2 tbs salsa(2g carbs) 16oz water
**sleep from 1200-1500(3hrs) to prepare for 1st night of work this week**
Meal 2(1530) 1 can tuna(32g protein) 1/2cp(dry) Success brown rice(33g carbs)] 16oz crystal lite
Meal 3(2130) 6oz(raw) chicken breast tenderloins(42g protein) 2cps frozen broccoli(8g carbs) 2tbs BBQ sauce((16g carbs)
Meal 4(2300) 1 Myoplex shake(42g protein/23g carbs) 16oz skim milk(16g protein/22g carbs)
**64oz Crystal lite to drink throughout the night**
Daily protein was 156 grams. Carbs were 146 grams... Calories were low to make up for yesterday's surplus of calories at night.. We are back on track now!!!
**NOTE**TONIGHT is my last night for MRPS & MILK.. I realized my protein was WAY too low, so I added this in just to get over 100 grams.. It's all I had at work...**
|
|
|
Post by Mrbig7 on Mar 30, 2005 5:14:47 GMT -5
Meal 1(0515) 1/2cp(dry) quick oats(27g carbs) 1/8cp raisins(15g carbs) 2pkts equal/dash of cinnamon ***no protein at work **I'll make up for it later***
***sleep from 0800-1330(5.5hrs)***
Workout-Legs/Cardio(1430) Leg Extension-80x30/100x20/130x15 Barbell Squat-185x12/225x10/275x8/315x5**belt only/no wraps** 45 degree Leg Press-450x12/540x12/630x12/720x8 Standing Leg curl-40x12/60x10/70x8 Stiff leg deadlift-185x8x8 Cardio/Lifecycle/Manual Level-4/30 minutes
Postworkout Shake(1630) 2 scoops 100% whey(46g protein/4g carbs) 10tsp Dextrose(40g carbs) 16oz water
Meal 2(1830) 6oz(Raw) chicken breast tenderloins(42g protein) 1/2cp(dry) Success Brown Rice(33g carbs) 2tbs teriyaki marinade(4g carbs) 16oz crystal lite
Meal 3(2015) 2 scoops 100% whey(46g protein/4g carbs) 10oz water
Meal 4(2215) 6 large egg whites/1 yolk(23g protein) 1 slice american cheese(7g protein/2g carbs) 16oz water
Meal 5(2315) 2 scoops VP2(47g protein/4g carbs) 10oz water ***64 oz crystal lite to drink throughout the night***
Daily protein was 204 grams. Carbs were 133 grams.. One more workout for the week, then cardio only Friday, then Saturday I'll weigh in & take new pics... Hopefully we'll see some good changes for this set.
|
|
|
Post by Mrbig7 on Mar 31, 2005 4:57:32 GMT -5
Meal 1(0500) 2 scoops VP2(47g protein/4g carbs) 1/2cp(dry) quick oats(27g carbs) 1/8cp raisins(15g carbs) 2pkts equal/dash of cinnamon 8oz water
**sleep from 0800-1330***
Preworkout shake(1415) 2scoops 100% whey(46g protein/4g carbs) 10oz water
Workout-Chest/Biceps/Calves(1430) Incline DB press-60x12/75x8/85x8/90x4 Flat Barbell Bench-185x8 205x4x5 Incline Flye-50x12/60x6x6 DB Concentration curl-2wup, then 35x10x8 Preacher curl(ez bar/close)-65x8x8 EZ curl(close)-85x6x6 DB hammer curl-30x10x10 Standing calf raise-205x20/265x15/315x12 Donkey machine-310x10x8 Vertical calf press-250x25 **no cardio**NO TIME**
Postworkout shake((1600) 2 scoops 100% whey(46g protein/4g carbs) 10tsp Dextrose(40g carbs)
Meal 2(1945) 6oz(raw) chicken breast tenderloins(42g protein) 1/2cp(dry) Success brown rice(33g carbs) 2tbs BBq sauce(15g carbs) 12oz Crystal Lite
Meal 3(2030) 2tbs Peanut butter
Daily protein was 189 grams and carbs were 149 grams....
|
|
|
Post by Mrbig7 on Apr 1, 2005 22:29:50 GMT -5
Cardio**HOME**(0845)**Treadmill/6% incline/3.5mph/30 min
Meal 1(0930) 2 scoops 100% whey(46g protein/4g carbs) 1/2cp(dry) quick oats(27g carbs) 1/8cp raisins(15g carbs) 2pkts equal/dash of cinnamon 10oz water
Meal 2(1630) 1-**HOMEMADE**6" sub(included 2 slices ea of turkey bacon/turkey breast/cajun ham)/lettuce/tomato/1slice provolgne cheese/lowfat mayo/sprinkle of olive oil & red wine vinegar 1pc(3"x5") pepperoni french bread pizza
Meal 3(2300) 1 Myoplex shake(42g protein/24g carbs) 16oz 2% milk(16g protein/22g carbs)
***Not sure what daily protein & carbs were today b/c of Meal #2, but I'm sure I was at my normal daily calorie limit or LESS, so my weight loss goals will not be compromised. I do need, however, to get stricter the last 7 weeks of this contest just to make sure I meet my goals. As I've said before, if I were doing an actual bodybuilding contest, I'd DEFINTELY not allow myself ANY of the luxuries I've had during this past 6 weeks, but I figure I'll be dieting a total of 19 weeks or so before I'm finished(until July 1st), so there's no need to put myself in a mental ward just to get myself down to what I feel is a good, off-season weight in order to put myself in position to do a bodybuilding contest NEXT spring.. Weigh-in & pictures tomorrow..***
|
|
|
Post by Tim Wescott on Apr 1, 2005 22:38:40 GMT -5
Meal 2(1630) 1-**HOMEMADE**6" sub(included 2 slices ea of turkey bacon/turkey breast/cajun ham)/lettuce/tomato/1slice provolgne cheese/lowfat mayo/sprinkle of olive oil & red wine vinegar 1pc(3"x5") pepperoni french bread pizza Damn that sounds good!!!! ;D You`re right though Terry...........you`ve been doing much better on your diet, and that meal isn`t perfect,but then again it`s not really too bad, and it will help to keep your sanity. I wouldn`t do it constantly but,occasionally......... it`ll probably do your mental state a lot of good. As you said,you`re not entering a contest anyway. Keep up the good work !! :Rocker Dude:
|
|
|
Post by Mrbig7 on Apr 1, 2005 23:55:55 GMT -5
Ha ha, I'll bet it does sound good by now, doesn't it, Tim. Sorry to put bad thoughts in your head. ![???](//storage.proboards.com/forum/images/smiley/huh.png) You are doing awesome, though, so your hard work obviously pays off in the end.. I was reading your other thread about how vascular your legs & abs get at 0300 am.. I can only hope to get that lean in my lifetime.. It's coming off steadily, though, so someday soon I'll be there too! Thanks for keeping an eye on me.. :Thumbs Up:
|
|
|
Post by Mrbig7 on Apr 2, 2005 17:23:52 GMT -5
|
|
|
Post by sockrocker on Apr 2, 2005 19:44:40 GMT -5
damn, lol...i gotta get goin with the ![:(](//storage.proboards.com/forum/images/smiley/sad.png)
|
|
|
Post by Mrbig7 on Apr 4, 2005 10:55:50 GMT -5
Ok, this will be for yesterday 4/3/05.. I forgot to post my day..
I'm going to carb cycle on a regular basis for a while, so yesterday was my first low carb day..
NO workout or Cardio-Complete rest day
Meal 1(0830) 2 scoops 100% whey(46g protein/2g carbs) 1/2cp(dry) quick oats(27g carbs) 1/8cp raisins(15g carbs) 2pkts equal/dash of cinnamon 10oz water
Meal 2(1130) 1can tuna(32g protein) 16oz water
Meal 3(1700) 6oz (raw) top sirloin(36g protein) 2cps salad(lettuce/tomato/carrots/green peppers/bit of shredded cheddar)(2g carbs) 1tbs ranch(1g carbs) 16oz water
Meal 4(2115) 2tbs peanut butter(8g protein/6g carbs)
***48oz crystal lite consumed throughout the day***
Daily protein was 122grams and carbs were 56grams. Light day of eating to offset my cheat day. Tomorrow protein will be higher..
|
|
|
Post by Mrbig7 on Apr 4, 2005 10:56:38 GMT -5
Well, I weighed in today, just curious to see where I was at and I'm actually down to 229 1/2! The 2lb gain on Saturday must have been water & not a true weight gain. My weight belt was pretty loose today as well, so I guess I'm not off track anyway! Onward to my 2nd low carb day...
Preworkout shake(0745) 2 scoops 100% whey(46g protein/4g carbs) 10oz water
Workout-Back/Calves/Cardio(0800) Front Pulldowns-120x8/150x8/180x7/200x5 Chin(front)**did a couple reps & had to stop b/c it hurt my left shoulder**I'll put these back in when I'm around 200lbs or so*** Pulley Row(v-bar)-170x8/200x8/230x6/250x4 T-bar row(wide)-135x8/180x7/205x5 Close-grip pulldown(v-bar)-120x8/140x6x5 Hyperextensions-Bwtx12x12 45 degree calf press-360x20x20x16 Seated calf-145x15x15x10 Cardio**treadmill**5% incline/3.5mph/30 minutes
Postworkout shake(0945) 2scoops 100% whey(46g protein/4g carbs) 5tsp dextrose(20g carbs) 10oz water
Meal 1(1200) 6 large egg whites/1 yolk(23g protein) 1oz sharp cheddar(7g protein/1g carbs) 16oz water
Meal 2(1615) 1 can tuna(32g protein) 16oz water
Meal 3(1830) 3 oz(raw) chicken breast tenderloins(21g protein) 5slices provologne cheese(35g protein/5g carbs) 1/2cp broccoli(2g carbs) 16oz crystal lite
Daily protein was 210grams & carbs were 36grams..... Another good day..
|
|
|
Post by Tim Wescott on Apr 4, 2005 12:28:11 GMT -5
You`re making nice progress Terry...............stick to your guns,it`s working!! :The Wave:
|
|
|
Post by Intensity on Apr 5, 2005 14:24:33 GMT -5
Terry… this is remarkable! You really did some impressive progress! So keep going your good job in the gym and in the kitchen… but please dont make post again about this (sound like) delicious homemade sub! ;D Mo
|
|
|
Post by Mrbig7 on Apr 5, 2005 21:13:07 GMT -5
Mo & Tim, Thanks for the kind words! I'm working hard, but still not worthy.. :Not Worthy Purple: "Grasshopper, when you can stick your fingers in the ridges of my abs & the slices in my quads, it will be time for you to go!" **Mo, not sure if you ever watched the show Kung Fu before(from the 70's) but if you have, you'll see the humor in that statement!!*** II'll try not to post anything that's actually TASTY that I've eaten, so as not to give you any bad thoughts!!
|
|
|
Post by Mrbig7 on Apr 5, 2005 21:14:49 GMT -5
Today is a HIGH carb day, so this means I can have as many as 200 grams & not feel bad about it! YEAH!!
Cardio**home**(0745)-Treadmill/6% incline/3.5mph/30 min
Meal 1(0845) 1 Myoplex Shake(42g protein/24g carbs) 16oz 1% milk(16g protein/24g carbs) 1/2cp(dry) quick oats(27g carbs) 1/8cp raisins(15g carbs) 2pkts equal/dash of cinnamon
Meal 2(1145) 1cn tuna(32g protein) 1/2cp(dry) success brown rice(33g carbs) 16oz water
***sleep from 1200-1500 (3hrs) to prepare for 1st night of work***
Meal 3(1715) 1 1/2 stuffed green pepper w/lean ground beef,wht rice,onions,salsa(35g protein/55g carbs) 16oz water
Meal 4(2300) 6 large egg whites/1 yolk(23g protein) 1oz cheddar(7g protein/1g carbs) 40 oz crystal lite**consumed throughout the day**
Daily protein was 201grams and carbs were 195 grams.. I decided on my high carb day I would have one MRP & add some milk to the mix, just to get my carbs up.. Tomorrow, its back to low carbs(50grams or less), this time for 3 days... Wish me luck!
|
|
|
Post by Tim Wescott on Apr 5, 2005 21:26:30 GMT -5
Mo & Tim, Thanks for the kind words! I'm working hard, but still not worthy.. ![](http://www.cosgan.de/images/smilie/konfus/a075.gif) "Grasshopper, when you can stick your fingers in the ridges of my abs & the slices in my quads, it will be time for you to go!" **Mo, not sure if you ever watched the show Kung Fu before(from the 70's) but if you have, you'll see the humor in that statement!!*** ![](http://www.cosgan.de/images/smilie/froehlich/a065.gif) Too funny!! ![](http://www.cosgan.de/images/midi/frech/c035.gif) I used to love that show! ;D
|
|
|
Post by youngblood on Apr 5, 2005 21:39:40 GMT -5
Looks like your sticking to your program, and it's working quite well for you! Good job Terry!!! Keep up the great work, and I'll kick you out if you get lean before I do!!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
|
|