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Post by fit on Apr 18, 2009 6:02:21 GMT -5
"175 grams protein, 130 grams carbs" That's your total daily intake? If so- for a man your size, prep or no, isn't that very low? Maybe I am misunderstanding but seems that would be contributing to your feeling run down?
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Post by intenceman on Apr 18, 2009 17:25:18 GMT -5
Chris, that was only before my workout. I had another protein drink afterwards, then a meal with about 10 oz chicken and a salad. That put me about 285 grams protein and 150 grams carbs for the day. About the new average I am aiming for on workout days (300 gram protein, 150 gram carbs). I was going much lower in carbs, too low for a big guy like me. IMO. Today was cardio only, so I'm aiming at about 75 grams on those days, but tonight will also be my cheat meal, so one day it will be higher- not measuring it, just refueling. For the past two days, anyway, it seems to be helping.
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Post by intenceman on Apr 18, 2009 17:25:55 GMT -5
CARDIO- Treadmill 20 min, 127 cals, .92 miles. Recumbent bike 30 min 173 cals, 5.9 miles avg spd 11.7 mph. TOTAL CARDIO 50 MIN, 300 cals
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Post by intenceman on Apr 18, 2009 17:28:47 GMT -5
Even with low energy and drained you are still a Beast LOL Lol! Thanks Roger! I have to reatain my beastness! |
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Post by fit on Apr 19, 2009 7:58:33 GMT -5
Gotcha! I had to figure you weren't going on only 1000 cals a day  |
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Post by mrky03 on Apr 19, 2009 9:35:10 GMT -5
It could be you're coming down with a little bug or something, sometimes its only for a day. If you continue to feel this rundown you should probably get checked out. Low carbs can and will make you feel weak at times as I'm sure you well know. Eating 150g a day should keep you feeling better.
Its tough to figure everything out but one thing I do with some success is not to make too drastic of a change from what I've done in the past. I prefer to make minor adjustments. This way I feel more in control and confident of the outcome.
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Post by intenceman on Apr 20, 2009 22:39:50 GMT -5
Chris, I'd do it if I had to, and if it worked, but I'd probably be a skeleton, lol. Joel, it might have been a bug, I didn't eat more today, and so far so good, even after a tough leg workout. We'll see tommorrow!
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Post by intenceman on Apr 20, 2009 22:44:25 GMT -5
LEGS--------------------------------------------
1.. Squats (w/u bar, adding 1 pl, up to 500 x 1) 600 x 7, tough, good set! - up 1 rep, deeper, but did first this time 2.Hammer Leg press (w/u 6 pl ea side, 10 pl ea side, 13 ea sidex 2)
3.Flex Leg ext (w/u 225, 285, 310) stack * 285+ 25 - 310 x 7 + 2 FR (up 1 rep ea leg)-Unilaterally, alternating pre ex with
2. Hammer Leg Press 14 pl ea side+25- 1400 x 5+ 1 FR
..................................................... Hamstrings ............
4. Seated Leg curl (w/u 135, 180, stack- 255 x 2) 9180 x 5+ 2 FR- ea leg. Unilaterally, alternating- up 15 lbs ea leg (30 overall) for 2 less reps! Stack.- 255 x 10 bilaterally- up 2 reps
....................Calves..................................
5. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 10.
6. Calf Raise on leg machine 255 x burn out reps, stack- 395 x 10.
Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 18 - up 3 reps, x 15. Hard, intense workout, some increases. BW before- 256 lbs.
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Post by mrky03 on Apr 21, 2009 18:40:50 GMT -5
You're huge James! Those are impressive numbers!
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Post by intenceman on Apr 22, 2009 12:40:51 GMT -5
Yesterday's cardio...........................CARDIO. Treadmill 25 min, 1.24 miles, 181 cals, avg spd 3.0 mph, avg incline 0.9 Recumbent Bike 25 min 5.09 Miles, 145 cals, 12.1 mph. TOTAL CARDIO 50 min, 326 cals.
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Post by mrky03 on Apr 22, 2009 18:15:52 GMT -5
Keep chasing it James!
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Post by intenceman on Apr 22, 2009 19:30:15 GMT -5
Thanks Joel! Its a journey andI'm trying my best! And to your other post, I think we both believe big weights build big muscles. No matter what format you use, it comes down to that.
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Post by intenceman on Apr 22, 2009 22:39:16 GMT -5
PECS------------------------- 1. Smith bench press - (w/u bar, 1 pl a side, 2 sets each; 2 pl, 3 pl, 3 pl+25 x1, 4 pl a side- 360 in plates x 1), 4 pl+25 ea side (410 in plates) x 2- up 10 lbs and 1 rep, but did first this time., x 1. ----------- 2. Dips warmup-Bw 254.5 , Bw+70, BW+ 130, Bw +200 (454.5 total) x 4+ 2 negs!, x 4.
3. Cable crossovers warmups 70, 100, 130 lbs ea stack, 160 x1, 190) each stack +10- 210 ea side x 6! - up 10 lbs a side, 20 overall for 2 less reps. stack + 25- 225 ea side x 3 +2 forced reps+2 negs ea side!- up 25 lbs a side, 50 overall for 3 less reps!- unreal! Very intense!....................................... . DELTS-----------------------------------------------------------------
4.Smith Overhead Press w/u 1 pl, 1pl+ 25, 2 pl, 2 pl+ 25 ea side (230 in plates) x 4. _____________________5. Cable Laterals - 110 x 7+ 3 FR ea side - up 20 lbs ea side, (40 overall) for 3 less reps!, 150 x 5! neg ea side- up 30 lbs ea side (60 overall) for 1 less rep!
6. Rear delt on pec dec stack.+ 30 - 285 x 7! - up 5 lbs and 2 reps!
............................. ................TRIs.......................7. Cable Overhead Tri Ext 180 x 7!- up 20 lbs!, x 6.---------------- 8 . Rope Pushdowns.- stack + 35 (235) x 9+ 2 neg! - up 10 lbs and 1 rep!, x 8.
Great workout! Good Intensity, 6 PR'S and several more increases, lots of forced reps, negatives. Wasn't feeling too energetic going in, kind of felt like I was in a bit of a fog at first, but picked up intensity as I went along....................................................... ...................... Post w/o CARDIO TREADMILL 20 MIN , .97 mile, 134 cal, avg spd 2.9 BW before workout 254.5 - had 2 meals only so far, consisting of 'protein porridge- stole idea from Yates- Total for 2 servings- 5 eggs, 5 egg whites, 2 scoops whey protein, 2 cups oatmeal, water- mixed together, heat and eat, not bad.. still have 1 larger meal and 2 - 3 shakes to consume.
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Post by intenceman on Apr 23, 2009 21:27:33 GMT -5
CARDIO- Treadmill 20 min, 138 cals, 1 mile avg spd 3.0.. Recumbent bike 35 min 220 cals, 7.42 miles avg spd 12.6 mph. TOTAL CARDIO 55 MIN, 358 cals. Best cardio session so far this prep!
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Post by intenceman on Apr 24, 2009 23:51:10 GMT -5
BACK-----------------------------------------------------------------1. Rack Deadlifts From bottom - w/u bar x 2 sets, 140, 230, 320, 360x1, 410x1, 460x1, 510x 1) 550 x1 1/2- a couple reps off my best but up 50 lbs over last week.
From top- 600 x 2 half reps-knee level+ 1 neg!- up 10 lbs 2. Hammer Pulldowns (w/u 1, 2, 3 pl. 4 pl x 2), 7 pl ea side x 5 negs! unilaterally. 5 pl + 35 ea side x 4 RP! - up 10 bs per side, (20 overall) unilaterally.
3. Hammer low row - unilaterally- 5 pl+ 110 ea arm x 7 + 2 FR + 2 neg ea side-up 10 lbs and 1 rep ea side!
4. BB Rows (w/u 230, 320, 410) 500 x 4. 5. BB Shrugs 680 X 6, x 5, . 6. BB Upright Rows 230 x 6, 250 x 5- up 20 lbs for 2 less reps!
------------- BICEPS ---------------------------------------------
7. Cable Curls -(w/u 80, 110 x1, 130 x1) 150 x 4 + 2 FR ea arm! - up 2 reps, 200 x 5 neg ea arm - up 20 lbs ea arm (40 overall) for 1 less rep!
8. BB Cheat curls 230 x 4. -------------------------------------------------------------------------CARDIO. Treadmill 20 min, .97 miles, 135 cals, avg spd 2.9 mph. BW 257 before workout -GAINED 2.5 LBS since weds, 1 lb THIS WEEK, probably water. Great workout! Overall was strong, Intensity was high.
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Post by Roger on Apr 26, 2009 6:53:29 GMT -5
Great training James
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Post by intenceman on Apr 27, 2009 21:39:12 GMT -5
Thanks Roger!
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Post by intenceman on Apr 27, 2009 21:39:52 GMT -5
LEGS--------------------------------------------
1.. Squats 600 x 7.
2. Hammer Leg Press 14 pl ea side+25- 1400 x 6+ 2 FR
3.Flex Leg ext stack * 285+ 37.5 25 - 322.5 x 12 Neg act (6 neg reps ea leg)- pre ex with
2. Hammer Leg Press 9 pl ea side+25- 950 x 6 Neg act reps (3 reps ea leg).
....................Calves..................................
4. Toe Press on Hammer machine 12 pl ea side + 25 1220 x 10, short rest then 10 Pl ea side + 25 - 1040 x 8..
5. Standing Calf Raise stack- 395+ 47.5= 442.5 x 9, x 8o
..................................................... Hamstrings ............
6. Seated Leg curl stack- 255+ 17.5 = 272.5 x 7+ 2 FR+ 2 negs, 5+ 2 FR+ 2 negs.
Abs-------------------------------------------------------------------7. Flex ab machine stack- 150 x 22- up 4 reps!, x 13. Hard, intense workout, heavy weights in strict form. O9Lots of intensity techniques added, legs were throbbing afterwards. BW before w/o- 255 lbs.
Cardio Treadmill 30 min 1.48 Miles 213 calso9, avg spd 3.0, avg incline .5.
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Post by intenceman on Apr 28, 2009 20:23:41 GMT -5
Cardio (morning, fasted) Treadmill 20 mins, .96 miles, 133 cals, avg spd 2.9 mph . Recumbent bike 40 min, 7.34 Miles, 196 cals, avg spd 10.9 mph . Total Morning Cardio 60 min, 329 cals . ........................................................................ Cardio Afternoon Treadmill 20 mins, .96 miles, 133 cals, avg spd 2.9 mph . Recumbent bike 20 min, 3.76 miles 102 cals, avg spd 11.2 mph. Total PM Cardio 40.min, 205 cals. ............................................................... ...........TOTAL CARDIO 1 hr 40 min, 534 cals. Most this prep. Took these two pics before 2nd cardio session.http://lukamar.ca/os/attachment.php?aid=191 lukamar.ca/os/attachment.php?aid=192 |
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Post by fit on Apr 29, 2009 8:56:15 GMT -5
600x7!!!!!!!!!!!!!!!!!!!!!
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