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Post by mrky03 on Nov 20, 2007 1:03:33 GMT -5
OK, I guess you could say I had a successful year even though I didn't win the second show. I still hit the conditioning I was after.
This year my goal will be to equal the conditioning and come in bigger and fuller. I've been doing this long enough now that I've got a pretty good idea what works well for me training wise and I now know more about what I need to do nutrition wise!
I plan to post my daily workouts but most importantly will be my daily nutrition journal. My off season plan will be around 400g protein and 275-300g carbs. Since my protein will come from lean sources fats won't be a major concern. I'll start my calories at around 3300 and make adjustments as I see fit.
I'm breaking back in to training this week so I'll be sore as hell for the rest of the week! ;D
leg press
760x6,6,6
squat
365x6,4
stiff leg deads
315x6,6
lying leg curl
90x6,6
standing calf raise
300x8,6,6
calf press
190x6,6,6
I'll start posting my nutrition journal tomorrow. I always over do it on legs the first week back and I'll be paying for it the rest of the week!
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Post by intenceman on Nov 20, 2007 2:52:39 GMT -5
400 grams of protein? Ow my kidneys hurt thinking of it. But if you can process that much, you should add considerable muscle. Nice leg session! The first one back after a show is tough.
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Post by hossjob on Nov 20, 2007 7:14:59 GMT -5
Joel, this will be a sweet journal. I'm looking forward to reading all your nutritional posts. Still trying to figur out exactly what I want to do nutritionally this off season.
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Post by masterschamp on Nov 20, 2007 7:58:09 GMT -5
Should be a great journal..........looking forward to following your progress, Joel.
Keith
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Post by Roger on Nov 20, 2007 8:51:09 GMT -5
Great leg workout for just getting back into it. Looking forward to your nutrition journal
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Post by mrky03 on Nov 20, 2007 9:52:11 GMT -5
Thanks everyone, I've really got to get back on track with my nutrition! I've been eating somewhat haphazardly since my last contest!
400g protein isn't as much as it sounds like, its only 1600 cal. really just a starting point. I plan to eat my high gi carbs pre and post workout and they will make up about 1/3 of my total carb intake for the day. Its going to be all about eating the right carbs at the right time to get maximum benefit.
It will probably take me a few weeks to iron it all out because I'm so used to eating in pre contest mode.
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Post by EBA84 on Nov 20, 2007 10:13:50 GMT -5
Look forward to following your progress. You looked great this year and will only be better next year.
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Post by fit on Nov 20, 2007 13:24:48 GMT -5
Thaks for posting your diet details, Joel. I'll really be hoping to learn from what you are doing.  |
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Post by mrky03 on Nov 20, 2007 15:21:54 GMT -5
barbell curls
135x6,6,6
alt. dumbbell curls
55x6,6
hammer curls
60x6
lying tricepts ex.
135x6
pressdowns
115x6
130x6
seated dumbbell extension
75x6,6
wrist curls
115x8,6
dumbbell wrist curls
40x10
meal 1
one serving whey
8 egg whites/2 yolks/half cup cottage cheese
1/4 cup oats
pre workout
1 scoop whey
post workout
1 scoop whey
1 cup frosted mini wheats
meal 2
6 oz. tuna
meal 3
one scoop whey
8oz. chicken breast
large baked potato
meal 4
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Post by mrky03 on Nov 20, 2007 15:25:11 GMT -5
Thanks Eric, Fit, I'm trying to get back on track this week but I'm off from work and it makes it harder to stick to my eating schedule. I'm trying to take in about 60g pro most of my main meals. I'll probably rely on whey protein to help get it up there without taking in too many calories.
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Post by mrky03 on Nov 21, 2007 12:40:15 GMT -5
seated dumbbell press
90x6,6
seated military press
165x6
155x6
lateral raise
40x6,6
seated bent lateral
50x6,6
shrugs
405x6,7
Meal 1
one serving whey
8 egg whites/2 yolks/quarter cup oats/half cup cottage cheese
pre workout
one serving whey
post workout
one serving whey
meal 2
two servings oats
10 oz. ground beef
meal 3
10 oz. chicken breast
large baked potato
meal 4
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Post by mrky03 on Nov 22, 2007 10:34:01 GMT -5
Still acclimating myself to back into training this week...
pulldowns
220x6,6,6
seated cable rows
220x6,6
bent over rows
225x6
245x6
good mornings
135x6,6
hyper extensions
45x8,8
Worked out early due to gym hours.
pre workout
one serving whey
one serving Phosphagen HP
post workout
one serving whey
one serving Phosphagen HP
The rest of today....... Are you kidding its Thanksgiving!! #bconfetti2sq# #bcookingsmiley8cw#
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Post by intenceman on Nov 22, 2007 21:17:31 GMT -5
Yeah eat something for once, lol! Question how do you do your overhead presses, standing or seated?
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Post by Intensity on Nov 23, 2007 12:25:44 GMT -5
I very like the approach! Almost 400g of protein divided in meals of 55 to 65g is very similar to what I do!
Usually, when I take my diet a little more easy, I eat around 320-340g of protein... and as soon as I bump this number to 360-380 I see some positive changes on my shape! After that, depending of if I want to lose or add weight, I only play with the carbs amount! Fat is also not a major factor because I eat as clean as I could and add around 35-40g of healty fats!
Good Off season success!
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Post by mrky03 on Nov 23, 2007 14:49:26 GMT -5
Yeah eat something for once, lol! Question how do you do your overhead presses, standing or seated? I've been doing them seated but I also like doing standing military presses as well. |
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Post by mrky03 on Nov 23, 2007 14:51:50 GMT -5
I very like the approach! Almost 400g of protein divided in meals of 55 to 65g is very similar to what I do! Usually, when I take my diet a little more easy, I eat around 320-340g of protein... and as soon as I bump this number to 360-380 I see some positive changes on my shape! After that, depending of if I want to lose or add weight, I only play with the carbs amount! Fat is also not a major factor because I eat as clean as I could and add around 35-40g of healty fats! Good Off season success! Sounds good Mo, I'm not used to eating this much protein so I'll have to make some adjustments in my eating habits to make sure I'm getting it all in. |
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Post by mrky03 on Nov 23, 2007 15:28:45 GMT -5
bench press
255x6,5,4
I did these with a slow negative and a pause at the bottom of each rep. I'm going to try to add 5lbs. a week.
incline dumbbell press
100x6,6
dips
45x5,5
lying leg raise
30x10,10
cable crunch
100x10
weighted incline crunch
45x12
Walked two miles at a fast pace with my wife.
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Post by mrky03 on Nov 26, 2007 17:28:24 GMT -5
squats
385x6,6,5
leg press
810x6,6
stiff leg deads
315x6,6
leg curl
90x6,6
Short and sweet! The squats went well today. I'm leaving a little in the tank for now, building momentum for some pr's!
meal 1
1 scoop whey
5 whole eggs
1 serving oats
meal 2
6 oz. tuna
1 serving oats
meal 3
10 oz. chicken breast
8 oz. broccoli
meal 4
2 servings whey
pre workout
N.O. Xplode
BCAA's
post workout
BCAA's
2 scoops whey
1 scoop Phosphagen HP
meal 5
8 oz. pork tenderloin
baked potato
meal 6
2 scoops whey
16 oz. 2% milk
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Post by intenceman on Nov 26, 2007 18:40:14 GMT -5
Great job! You're going to be bigger and better at the Masters Nationals, I can feel it.
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Post by TNA on Nov 27, 2007 5:07:05 GMT -5
Sweet job Joel!!! Looking very solid brother!
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