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Post by mrbeefy on Jan 28, 2010 20:07:43 GMT -5
WoW ....When I turned on my PC when I got home from the gym, I was REALLY excited to see a response from Tim on my journal...until I saw what he suggested! LOL! Will do frsh pics this weekend. J/K of course! GREAT SUGGESTIONS TIM! Time to get SPARTAN!!!! Next 3 days...ZERO CARB (yikes)....then next two days low carbs, followed by 2 days high carb. Tim, my weight today is 167...what NUMBER of grams are we looking at for the low and high carb days?
low carbs under 30 grams? high carbs # ? Not sure what to shoot for here.Tonight's training WG Push Downs 4x15 s/s DB Kick-Backs 4x15 Cable Sissy Bar Curls 10, 8,6,6, drop 15 Sup Concentration Curls 4x15 DB Preacher Curls 4x10 Forearm Curls UP 3 x 25 s/s DB Curls down 3 x failure ABS Weighted Cable Crunches 4 x 25 s/s Weighted Cable Twists 4 x 15 (each side) Roman Chair 2 x failure (started cramping up) HIIT Cardio 20 min Elyptical Helped out an aspiring bodybuilder and his young son. Met an old friend that I competed with back in 2006 NABBA Nat's. Made a new friend, a freaky/beast of a bodybuilder...nice guy. Meal..... 1 can tuna washed down with protein shake (50 g) one banana in shake (for muscle cramping) All-in-all.....a pretty nice evening! now...where is my wife? ;D Oh, by the way...she squatted 230 for reps tonight!
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Post by mrbeefy on Jan 29, 2010 9:55:31 GMT -5
1-29-10 Start of 3 day zero carb run Ok...bad news first... Went to the gym early...on the way back...my transmission went out on my truck.....NOT happy We are a one car family. THAT aside..... Weight today..........165.00 lbs. ;D ;D ;D Meal #1 1 whole egg 6 egg whites Protein shake (46 g protein) Training DB Presses 4x10 DB Upright Rows w/ 1/4 laterals 4x10 DB Laterals 4x10 Arnold Presses 3x10 Front sup laterals 15, 12,6,6, drop 15 Weighted Cable Crunches 3 x 25 Weighted Cable Twist 3x25 Decline sit ups 3x25 Meal #2 1 can tuna small (1/2 cup) spinach salad 9 ozs. crystal lite THEN: Got truck towed to have transmission rebuilt... Picked up rental car... NOT a good way to start a 3 day zero carb run... Meal #3 1 can tuna Protein shake Meal #4 2 ozs chicken 20 ozs crystal lite Meal # 5 3 ozs steak 2ozs veggie 20 ozs crystal lite Meal #6 Protein shake
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Post by mrky03 on Jan 29, 2010 17:25:49 GMT -5
Sorry to hear about your car trouble, it gets expensive quickly doesn't it? Sounds like you're making progress with your diet though!!
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Post by mrbeefy on Jan 29, 2010 18:47:20 GMT -5
Thanks Joel... Yea, could have been worse. Could have been out on the highway at 5:30 am. It was 18 degrees this morning too. Fortunatley, it died right around the corner of my house, and I basically coasted into the drive. It will be in the shop about a week, rebuilding the transmission...$$$$$$. I have a little Kia rental until then....I have driven an F-150 for 7 years....this Kia is like riding on a roller skate. Adding to the adventures today, when I ran (literally) over to the Bank to get the money to fix the truck, I had lost ALL my credit cards AND Cash too! Fortunatley, the Bank called me and said someone foound it right outside the Bank on the ground and turned it into them...ALL the cards and ALL the cash was all there. AMEN!!! Doing zero carb the next 3 days is going to be REALLY tough. I nice big PIZZA would make me feel a little better right now But I won't do it......progress is happening....... one day at a time... I will make this happen.
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Post by Tim Wescott on Jan 29, 2010 19:40:37 GMT -5
Looks good Frank,but one suggestion: Do not drink a protein shakes with your meals. Example: 1 can tuna=33 grams protein shake,21 grams minimum......IMO too much at one serving. Another example: Meal # 1: 1 whole egg 6 egg whites Protein shake (46 g protein)=total of 70 grams..........eat one or the other brother!! LOL Opt for solid food 4 x a day with 2 shakes. Sorry to hear about your car....I can relate as my Jeep is still sitting in my yard!
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Post by Tim Wescott on Jan 29, 2010 20:22:01 GMT -5
This from Lee Labrada:
2) Too Much Protein.
Surprise! This dilemma is often tied to the problem on the opposite end of the spectrum—overdoing carbohydrate restriction. When dieting to lean down, carbohydrates should be slowly reduced. However, many dieters take an overly aggressive approach in hopes of creating an overnight miracle and cut back too far on the carbs. When you restrict carbs, your protein intake should increase. But – and this is a big one – over compensating by eating too much protein can also prevent fat loss by contributing to a calorie surplus. As a rule, shoot for 1 gram of protein per pound of bodyweight each day while trying to add weight and muscle. When ripping up, start chopping away at your carbs and increase the protein to 1.25 grams per pound of body weight.
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Post by mrbeefy on Jan 29, 2010 21:09:15 GMT -5
Got it Tim!
Wasn't even thinking about the combination!
Keep it coming.
Planning on doing a full body workout tomorrow to wrap up the week. Trying to keep it zero carb...ok today...but really getting a bit "sketchy" about now. Gonna go to sleep in a bit, so hopefully I don't get up to raid the fridge in the middle of the night.
Training and cadio tomorrow...... hopes for a good day!
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Post by Tim Wescott on Jan 30, 2010 7:00:24 GMT -5
Sometims during a pre-contest diet,sleep is the only way to combat cravings unless you dream of food!c
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Post by mrbeefy on Jan 30, 2010 11:53:14 GMT -5
Dreaming of food?...hmmm now THAT is low calories! Don't eat it...just dream about it! Of course a large harem of hotties would be feeding me...but I digress (Hey, it's just a dream so dream BIG!) Bu the "Weigh" ...todays weight = 164.00 even Training Drove my skate-board of a rent-a-car to Powerhouse. Zip for energy today. Opted not to weight train, and just burn calories. 30 min HIIT 20 min Recumbant bike. Weighted Ab Crunches Weighted Ab Twists Protien shake Nap time.....now.....where did I leave off in that dream thing...? Wake up 3 oz lean steak sugar free kool-aid 2 hour walk in park Hamburger patty 4 0z Sipped Diet Pepsi (haven't drank soda in 20 years...but if it works for Tim, I gave it a shot!) Chicken Breast Crystal Lite That's it!
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Post by mrbeefy on Jan 31, 2010 10:03:20 GMT -5
Sunday January 31, 2010 NOT a normal training day, but I'm on a roll!
Weight = 163
Powerhouse Gym 30 min HIIT Cardio Elyptical
Weighted Cable Crunches 4 x 25 Weighted Cable Twists 4 x 25 Reverse Crunches 2 x 25
5 egg whites hand full of blueberries crystal lite
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Post by mrbeefy on Feb 1, 2010 5:04:51 GMT -5
2-1-10 12 weeks out from Canton Show
Weight = 163.2 lbs.
3:00 am 10 min LI Cardio 20 min HIIT cardio
Meal #1 1 whole egg 5 egg whites 1/4 oatmeal handful blueberries
Meal # 2 4 ozs chicken small spinach salad 20 ozs. sugar free kool-aid
Meal #3 SAME AS 2
Meal # 4 4 ozs chicken 1 small red baked potato
Training
Legs 5 min recumb bike Leg Presses 12, 10, 6, 6, drop 12-15 Double leg ext 12,10,6,6,drop 12-15 s/s Leg Curls same rep range Stand lunges same rep range Calves same rep range Single leg ext 2 x heavy / 2 x light to failure
20 min HIIT Elyptical
Meal # 5 1 can tuna sm spinach salad crystal lite
sleep as early as possible
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Post by mrky03 on Feb 1, 2010 17:13:07 GMT -5
Sounds like you're putting in the required amount of "suffering" lol! Seriously looks like you're on course to be in shape for your show.
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Post by intenceman on Feb 1, 2010 18:39:17 GMT -5
Looks good from here. Keep it up!
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Post by mrbeefy on Feb 1, 2010 19:22:45 GMT -5
Thanks guys! Joel....you got it right brother, "suffering" through it! I got so shaky yesterday I thought I was going to eat ANYTHING...but I was prepared and had a food bag in the car with tuna and fish in a little salsa.....it saved the day...and my diet. Good leg day training tonight. Presses went with 600 lbs.....smoked it. First time in a LONG time I had vascular quads. Had TWO people approach me with compliments on my legs.....now if only the ladies said the same about my butt! LOL! ;D AND...talking about a nice butt, , my dear PL wife had a PR tonight too. Her Ohio state record was 110 lbs for bench, her National and American records are 115 bench......she did a triple with 120 tonight like it was pure air! She has hit a new PR in all 3 lifts in the past 3 weeks. I think we have a good team put together for her now, and she is set for the Arnold.....March 5th....here we come! Then....my turn
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Post by nabba65pp on Feb 1, 2010 20:38:55 GMT -5
nice, frank keep up the suffering..opps I mean good work...sorry about car and congrat to your wife on her lifts.
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Post by mrbeefy on Feb 2, 2010 13:12:11 GMT -5
2-2-10
Slept in
"Bou-coup" leg DOMS
Training Powerhouse Gym
Weighted Cable Crunches 3 x 25 Weighted Cable Twists 3 x 25
Light flys = warm up DB Flyes 10, 8, 6, 6, drop 12-15 (same rep scheme all ex) DB Presses Incline bench Decline bench Pec Deck
Behind Neck Pull-Downs One arm cable rows Straight arm pull-downs Row Machine BB Shrugs
40 min LI Cardio
Steak sm potato
Stupid crown came off my tooth...on way to dentist to have it replaced.
Did I mention, I ABSULUTELY hate going to the dentist? Grrrrrrrrrrrrrrrrrrr.
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Post by mrbeefy on Feb 3, 2010 4:13:25 GMT -5
2-3-10 Wednesday Todays weight = 162.4 lbs. 2:45 am 2 Dialene 4x/1 sesamin 60 min cardio / treadmill jog 30 sec/walk 30 sec for entire hour crunches 4 x 25 Meal # 1 1 whole egg 7 egg whites 1 small red potato Meal # 2 Tim's famous Chicken & Rice (Had to try it!) Meal # 3 1 can tuna Crystal Lite Meal # 4 1 can tune Diet Pepsi Training Warm up = BB 21's x 2 (Reps are 10,8,6,6,drop 12-15 unless otherwise stated) Press Downs s/s Cable Curls DB Skull Crushers s/s Seated Recip Curls Weighted Seated Dips 3x20 s/s Hammer Curls 3 x 12 BB Forearm Curls UP 3 x fail DB Forearm Curls DOWN 3 x fail Finish with Run the Rack 1-2 x fail cardio Meal # 5 Protein Shake Meal # 6 10 egg whites in salsa Asleep by 8:00 pm Was feeling kinda "out-of-sorts" after the cardio this morning. I think 2 dialene 4x is too much for me. Mental note to NOT do that anymore.
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Post by nabba65pp on Feb 3, 2010 10:57:08 GMT -5
wow looking at ur last post ur up to 5 meals and the calories seems pretty low...unless I am missing something
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Post by intenceman on Feb 3, 2010 19:45:41 GMT -5
Keep it going! 3 months to go!
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Post by mrbeefy on Feb 4, 2010 11:05:33 GMT -5
2-4-10 Thursday Weight 162.00
Took the day off from work....just because.
Needed a day to rest my body and mind..car problems, dentist, training and diet took there toll on me this week.
Slept in. Meal # 1 Woke up and had a protein shake (42 g) Went back to bed for 2 hours.
ECA stack one hour LI cardio of treadmill at home.
Need to re-look my diet and training and get it down on paper. Been shooting from the hip this week.
Pushing water... Focusing on clean diet.
Meal # 2 8 ozs shrimp (about 30 g protein) As of about 1:00 pm 1/2 gallon water
Meal # 3 Tuna in Salsa (app. 23 g protein)
Meal # 4 5 oz steak w/ salad Finished other 1/2 gallon of water before 6:00 pm
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