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Post by Mrbig7 on Oct 4, 2005 7:01:33 GMT -5
Ok, I started my prep today Oct 3rd, 2005.. This puts me approx 6months(26 weeks) out from the 2006 NPC Natural Ohio on April 1st.. I'm currently at about 215lbs & heading down.. I'll post beginning pics later this week & update them as we go.
**Yesterday's diet & workout***
Meal 1(0630) 2scoops 100% whey protein 5g glutamine 5g creatine
Meal 2(0900) 6 large egg whites 1/2cup(uncooked) old fashioned oats
Meal 3(1230) 1-6oz can tuna 1/2cup(uncooked) brown rice
Meal 4(1500) 7oz(raw weight) chicken breast 1/2cup(uncooked) brown rice 1tbs BBQ Sauce
Meal 5(1800) 7oz(raw weight) chicken breast 1cup frozen broccoli 1tbs BBQ Sauce
Meal 6(2130-post workout) 2 scoops whey protein isolate 10tsp dextrose 5g glutamine 5g creatine
Daily calories-1865 Daily protein-249grams
Cardio(1200)-Recumbent Bike/Interval Level-2/16 min/6.33 miles
Workout-Quads/Hams/Abs(2000) 45deg Leg press-360x8/450x6/540x2/745x8x8x6 Barbell Squat-185x12/225x10/275x8/315x2 Barbell Lunge-100x8**knees & hips hurt** Leg Ext-70x30/100x20/**drop set**130x10-100x5-70x10 Seated Leg curl-80x15/110x15/140x12 Barbell Stiff Leg deadlift-135x12/185x10/225x6 Hanging Leg Raise-Bwtx15x15 Rope Crunch-75x15x12
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Post by Mrbig7 on Oct 4, 2005 7:04:54 GMT -5
Meal 1(0630) 2 scoops IDS Whey protein Isolate 5g glutamine 5g creatine
Meal 2(0900) 6 large egg whites 1/2cp(dry) old fashioned oats 2pkts splenda 1tbs salsa
Meal 3(1300) 6oz can tuna 1/2cp(dry) brown rice 1oz peanuts
Meal 4(1530) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts 1tbs bbq sauce
Meal 5(1800) 7oz(raw wt) chicken breast 1cp frozen broccoli 1tbs bbq sauce
**no workout-rest day**
Cardio(2000)-Treadmill/5% incline/20 min
Daily calories-1825 Daily protein-211 grams
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Post by RUBICON19 on Oct 4, 2005 11:05:13 GMT -5
Good stuff Terry. Looking forward to following your progress..
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Post by Mrbig7 on Oct 4, 2005 21:26:44 GMT -5
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Post by Mrbig7 on Oct 5, 2005 7:58:14 GMT -5
Meal 1(0630) 2 scoops IDS whey protein isolate 5g creatine 5g glutamine
Meal 2(0930) 6 large egg whites 1/2cp(dry) old fashioned oats 2pkts splenda 1tbs salsa
Meal 3(1245) 6oz cn tuna 1/2cp(dry) brown rice 1oz peanuts
Meal 4(1530) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 5(1830) 7oz(raw wt) chicken breast 1cp frozen broccoli
Meal 6(2145) 2 scoops IDS whey protein isolate 10tsp dextrose 5g creatine 5g glutamine
Daily calories-2135 protein-263
Cardio(1200)-Treadmill/5% incline/3.5mph/20 min
Workout-Chest/Triceps
Hammer incline press-135x12/185x12/225x10/275x6 Db flat-70x8/90x7/105x5x5 Dips-45x8/70x5/90x3-drop to bwtx8 Incline flye-50x8/60x8/70x5 Lying tricep ext-65x10/85x8/105x5 2-Arm seated DB ext-80x10/90x10/100x6 Rope pushdown-40x10x8 Reverse grip pushdown-40x12/55x10
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Post by Intensity on Oct 5, 2005 11:47:59 GMT -5
It's on Terry! I'm excited for you my friend... it will be fun to come back on stage after these years!
You already look good (You have plenty of muscle that's for sure!).
Tell me again... what is the target body weight? Middle weight 176?
Good luck
Mo
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Post by Mrbig7 on Oct 5, 2005 12:00:26 GMT -5
Mo, my friend, You flatter me with the middleweight guess, but I'm afraid I'll probably have to come down to the lightweight class to make sure I'm lean enough.. Target weight-150-154lbs.. I have no illusions of being a BIG guy on stage....YET. Eventually, in a year or so after the 2006 show, I think I'll probably make a decent middleweight, but first things first. Thank you for the kind words..
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Post by Mrbig7 on Oct 6, 2005 14:06:02 GMT -5
Meal 1(0630) 2 scoops Ids whey protein 5g creatine 5g glutamine
Meal 2(0900) 6 large egg whites 1/2cp(dry) old fashioned oats 2pkts splenda
Meal 3(1300) 6oz cn tuna 1/2cp(dry) brown rice 1oz peanuts
Meal 4(1515) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 5(1745) 7oz(raw wt) chicken breast 1cp frozen broccoli
Meal 6(2145-post workout) 2scoops IDS whey protein isolate 10tsp dextrose 5g creatine 5g glutamine
Daily calories-2135 Daily protein-263
**Training** Cardio(1200)-Elliptical/20 min/manual level-5/.95 mi
Workout-Back/Biceps/Calves(2000) Rack deadlift-135x5/225x5/315x5/405x3 T-bar row-90x12/135x10/180x8/225x5 Pulldown(parallel grip-wide)-170x10/200x8/230x5 Chin(wide grip-front)-Bwt x7x6x5 Incline DB curl-35x8/45x7/50x5 Ez curl(wide)-85x8x7x5 DB preacher(90 deg)-25x8x8x7 High cable crossover curl-25x10x8 Standing calf raise-315x12/405x10/495x8/585x6 Seated calf raise-155x10/210x7x6
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Post by masterschamp on Oct 6, 2005 16:28:02 GMT -5
Terry, I'm excited for you, my friend--go for it!! If there's anything at all that I can help you with, you know all you gotta do is drop me a line.
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Post by GerryT on Oct 6, 2005 16:32:13 GMT -5
Same here, Terry. Any assistance I can give, just ask. We could probably learn from each other presentation wise.
You have truly been an inspiration here with your determination and kindheartedness. Go for it, brother!
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Post by TNA on Oct 6, 2005 17:10:34 GMT -5
T, you are looking great. An inspiration to us brother!! You've motivated me too follow suit. Best of luck.
Terry
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Post by Mrbig7 on Oct 7, 2005 9:23:53 GMT -5
Thanks for the encouragement & offers to help, guys.. It really means alot!
Meal 1(0700) 2 scoops Ids whey protein 5g creatine 5g glutamine
Meal 2(0930) 6 large egg whites 1/2cp(dry) old fashioned oats 2pkts splenda 1tbs salsa
Meal 3(1245) 6oz can tuna 1/2cp(dry) brown rice 1oz peanuts
Meal 4(1530) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 5(1830) 7oz (raw wt) chicken breast 1cp frozen broccoli
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Post by Intensity on Oct 7, 2005 14:55:20 GMT -5
Meal 1(0700) 2 scoops Ids whey protein 5g creatine 5g glutamine Meal 2(0930) 6 large egg whites 1/2cp(dry) old fashioned oats 2pkts splenda 1tbs salsa Meal 3(1245) 6oz can tuna 1/2cp(dry) brown rice 1oz peanuts Meal 4(1530) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts 4 consecutive days with this exact diet…only 180 to go ;D diversity is the funny part of bobybuilding! Come on Terry, you'll do it and you'll be proud my friend!
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Post by Mrbig7 on Oct 9, 2005 12:04:44 GMT -5
Ok, Saturday, I weighed in at 210lbs even.. This makes a drop of 8lbs since I started.. Saturday, I ate well & followed my plan until evening, when I had some "normal" food with my wife, children & friends. These will be very infrequent, depending on how steady the weight loss is. Any "cheating meals" will stop completely Jan 1st. I'm bumping up my calories a bit more & increasing my cardio to 45min per day starting today..
Cardio(0730)-Treadmill/5% incline/3.5 mph/45 min/2.62 miles
Meal 1(0845) 2 scoops 100% whey 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 5g creatine 5g glutamine
Meal 2(1200) 10 lg egg whites 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 1tbs salsa
Meal 3(throughout the day) Beef jerky-home made-not sure of quantity, but plenty of protein, I'm sure
Workout-Delts/Traps DB side laterals-30x12/40x10/45x8/50x6 Hammer press-135x12/165x10/185x8/205x5 Db bent laterals-40x10/50x8/55x6 Barbell front lateral raise-70x10/80x10/90x5 DB shrugs-75x10/105x10/130x7x6
Meal 4(2200-post workout) 2 scoops 100% whey protein 10tsp dextrose 5g creatine 5g glutamine
Daily calories-? protein-?
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Post by Mrbig7 on Oct 10, 2005 7:10:49 GMT -5
Cardio(0515)-Treadmill/45 min/5% incline/3.5mph/2.63 miles
Meal 1(0615) 2 scoops IDS whey protein isolate 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 5g creatine 5g glutamine
Meal 2(0915) 10 lg egg whites 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 1tbs salsa
Meal 3(1230) 7oz chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 4(1515) 6oz can tuna 1cp frozen broccoli
Meal 5(1745) 7oz chicken breast 1cp broccoli 1tbs bbq sauce
Workout-Quads/Hams(2000) Leg Extension-70x30/100x30/130x20 Hack Squat(close)-180x12/230x10/270x8 Barbell Lunge-80x12x12 Lying leg curl-80x12/110x8/130x5 Standing leg curl-50x12/70x8x6
Meal 6(2145-post workout) 2 scoops IDS whey protein isolate 10tsp dextrose 5g creatine 5g glutamine
***Daily calories-2115/Daily protein-269g***
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Post by Mrbig7 on Oct 11, 2005 8:23:24 GMT -5
Meal 1(0900) 6 large egg whites 1/2cp(dry) oats 1 med banana 1tsp cinnamon 1tbs salsa 2pkt splenda
Meal 2(1215) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 3(1500) 6oz cn tuna 1cp broccoli 1oz peanuts
Meal 4(1730) 5 home-made meatballs 1 sub bun small bit of beef jerky
***no workout or cardio today***
Daily calories & protein-? (well within my normal limits)
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Post by Mrbig7 on Oct 12, 2005 7:40:15 GMT -5
Cardio(0515)-treadmill/45min/6% incline/3.5mph/2.62mi
Meal 1(0630) 2scoops IDS whey protein isolate 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 5g creatine 5g glutamine
Meal 2(0930) 10 lg egg whites 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 1tbs salsa
Meal 3(1300) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 4(1515) 6oz cn tuna 1cp broccoli 1oz peanuts
Meal 5(1745) 7oz(raw wt) chicken breast 1cp broccoli 1tbs bbq sauce
Workout-Chest/Triceps/Calves(2000)
Incline Barbell-135x12/165x12/185x10/205x6x5 Flat DB-60x12/70x12/80x10x8 Incline DB flye-40x12/50x10x10x8 Lying tricep extension(EZ bar)-65x12/85x10/95x7x6 2-Arm seated DB tricep ext-80x10x10x8 DB kickback-30x12/35x12/45x8 Standing calf raise-315x12/405x12/495x12/585x7 45 degree calf press-270x25x25x20
Meal 6(2200-post workout) 2 scoops IDS Whey protein isolate 10tsp dextrose 5g creatine 5g glutamine
***daily calories-2295/protein-285g****
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Post by Mrbig7 on Oct 13, 2005 7:00:33 GMT -5
Cardio(0500)-treadmill/45 min/6% incline/3.5 mph/2.62 mi
Meal 1(0630) 2 scoops IDS whey protein isolate 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 5g creatine 5g glutamine
Meal 2(0930) 10 lg egg whites 1/2cp(dry) oats 2pkts splenda 1tsp cinnamon 1tbs salsa
Meal 3(1300) 7oz(raw wt) chicken breast 1/2cp(dry) brown rice 1oz peanuts
Meal 4(1530) 6oz can tuna 1cp broccoli 1oz peanuts
Meal 5(1745) 7oz (raw wt) chicken breast 1cp broccoli 1tbs bbq sauce
Workout(2000)-Back/biceps/forearms/abs Chin(front)-Bwtx8x8x7x6 Pulley row-200x8/230x8/250x5x4 DB row-105x8/120x6/130x5 Pulldowns(V-bar)-130x8/150x8/170x5 Alternate DB curl-30x12/40x12/50x6/60x4 Barbell curl-125x4x4 Ez curl(close)-115x5x4 Reverse curl(Ez)-85x4x4 Barbell wrist curl-90x8x6 Incline leg raise-Bwtx12x12 Pulley crunch-75x12x12
Meal 6(2145-post workout) 2 scoops IDS whey protein isolate 10tsp dextrose 5g creatine 5g glutamine
Daily calories-2295/protein-285
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Post by Intensity on Oct 13, 2005 7:57:56 GMT -5
Keep going Terry!!!!!
Terry, have you seen any difference in the weights you lift since the begining of the diet? Must feel a bit weaker or not already?
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Post by Mrbig7 on Oct 13, 2005 8:38:09 GMT -5
Actually Mo, no difference in strength yet.. I'm actually getting a bit stronger on a few things, but I think that's just due to me taking in more protein on a more consistent basis. I'm sure the strenghth will probably dip soon, but hopefully not TOO soon.. I've got a LO-O-O-N-G way to go yet before the finish line.. ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
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