ID's On-line Comp Journal [Forum Archive]

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ID's On-line Comp Journal

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Posted by: tucker01

Well I know a few people who have tried to help me out previously. But I will still consider myself a newbie to this board because I usually read most of the posts.

But as you can tell by my phots goals are to shed some (alot) of unwanted body fat. I am around 18-19%, would ultimately like to be around 10%, and realize that is alot of work. Diet is my main problem as I love shit food all to much, but I have been progressively improving that step by step.

Work outs will be 3 days on 1 day of usually AM and PM I like to hit each body part about twice every 8 or 9 days. Currently don't train to failure, try to do a higher volume workout.

Split would look like this

Day 1
AM: Chest
PM: Quads

Day 2
AM: Back
PM: Arms

Day 3
AM: Shoulders
PM: Hamstrings Calves

Day 4 Rest

Repeat. I will throw a rest in as needed when my body feels like it.

Diet right now is

7am
Fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

10 am
1 Can Tuna
2 tbls EFA Mayo
2 slices whole grain Bread
Cucumber

1230pm
3 cups Romaine Lettuce
7-8 oz Chicken
Newmans Dressing
Apple

330pm
Cottage Cheese
Natty PB

630pm
Meat Source
Vegetable Source

10 pm
2 Scoops Whey
1 tbls flax

Approx totals
Cal 2500
Prot 275
Carb 125
Fat 100

Look forward to feedback!

By the way this competition is a great idea.

Thanks
IDF

Posted by: tucker01

I will be in Montreal until Friday. Good old Trade shows

Posted by: Jodi

Yeah and were are the photos?

Posted by: tucker01

I posted them! no Really. I thought we were meant to post the in the Competition thread.

IDF

Posted by: Jodi

In your journal too please

Posted by: tucker01

Jodi,

How do you post the same pictures in both journals?

Posted by: Jodi

Copy the url of the picture and then use image tag. I think

I've done it before but I forget.

Posted by: tucker01

Well as per Jodi's Demand err Request

. I will post my pictures in my journal. Hopefully that will keep me motivated seeing my ugly mug. Any way

http://www.ironmagazineforums.com/at...&postid=419738

http://www.ironmagazineforums.com/at...&postid=419739

http://www.ironmagazineforums.com/at...&postid=419740

Those are my Front, side, and Back Photos

No Laughing!

And yes that is what a Canadian Tan looks Like.

Posted by: tucker01

7am
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

1030am
1 can Tuna
2 tbls EFA Mayo
Cucumber
2 slices Whole Grain Bread

1pm
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Nectarine

330pm
1 cup Cottage Cheese
2 tbls Natty PB

630pm
6 oz Chicken
1 Whole Wheat Wrap
Black Olives
Banana Peppers
Green Peppers

1030pm
2 scoops optimum Whey
1 tbls Flax

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Jodi

Quote:

Originally posted by IainDaniel
7am
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

1030am
1 can Tuna
2 tbls EFA Mayo
Cucumber
2 slices Whole Grain Bread

Are you sure thats enough protein? I eat a can per meal

1pm
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Nectarine

330pm
1 cup Cottage Cheese
2 tbls Natty PB

Same here, I just ate 1 C. of cottage cheese for my meal. Thats only 26G Protein

630pm
6 oz Chicken
1 Whole Wheat Wrap
Black Olives
Banana Peppers
Green Peppers

1030pm
2 scoops optimum Whey
1 tbls Flax

Posted by: tucker01

Damn your quick!

I know the protein is quite a bit low in Meal 2.
Maybe add a half can of protein?

Meal 4 is in at 38 P. Yeah you are right again,(you would think I would learn) will up the cottage cheese. FYI the cottage cheese I have is 30g per cup

Thanks Jodi,
IDF

Posted by: Jodi

I have no life.

1/2 Can would be good to increase.

Is that 4% milkfat on the CC?

Posted by: tucker01

I guess that doesn't say much for me

No it is 2% but that is what it says on the label.

Posted by: tucker01

I would like to add in some Fish oil, any suggestions on how to fit it in?

Posted by: Jodi

do 2 tsp. Flax & 5 Fish oil in place of 1T. Flax in meal 1 & 6
5 Fish Oil in place of 1 T. PB
Add 5 Fish Oil to meal 5 and ease up on the Olives

Posted by: tucker01

4 sets Bench Press 135x12, 185x8, 205x6, 225x4 drop 185x6 drop 135x8
4 sets Incline DB Press 50x10, 60x10, 70x8, 55x8
4 sets Seated Hammer Press 1#x10, 2#x8, 1.5#x8, 1#x8
4 sets Cable Cross over 35x10, 40x10, 50x10, 60x8

Posted by: tucker01

Supps
Ultra I Multi
1000mg Vit C
100mg Ginkgo Biloba

Meal 1

7am
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

Meal 2

8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Nectarine

Meal 3

1.5 cup Cottage Cheese
2 tbls Natty PB

Meal 4

2 scoops Optimum Whey
1 tbls Flax

Meal 5

Whole Wheat Pita
6 oz Chicken
Red peppers
2 cups Romaine
1 tbls Ceasar Dressing

Between 830pm and 1200am
4 beers and a plate of meatballs, I am not going to worry too much about this, got to learn to let things slide every so often

IDF

Posted by: tucker01

4 sets Squats 135x10, 185x10, 205x10, 225x10
5 sets Leg Press 6#x15, 8#x15, 10#x12, 12#x10, 14#x8 drop 10#x8, drop 8#x15
4 sets Leg Extensions 120x14, 160x10, 190x10, 220x8
4 sets of 25 Crunches
4 sets 50lbsx15 Torso Twists

Posted by: tucker01

4 sets Hammer Pulldowns 2#x15, 3#x10, 4#x10, 6#x6 drop 3#x8
4 sets Hammer High Row 2#x15, 3#x10, 4#x10, 5#x10
4 sets cable Rows 120x15, 150x10, 180x8, 200x6
3 sets DB Rows 50x10, 60x10, 70x8
3 Sets Seated Goodmornings BarX10, 65X10, 65X10

Posted by: Jodi

Only 4 meals???

Posted by: tucker01

Yeah Stomach was a little upset, and was ripping up ceramic tiles in the house. Lost track of time.

Posted by: tucker01

3 sets BB Press 95x15, 115x10, 135x8 drop 95x8
4 sets Hammer Press 2#x15, 3#x10, 3.5#x8, 4#x6 drop 3#x6, 2#x8
a)3sets Front Raises 15x10, 15x10, 15x10
b)3 Sets Lateral Raises 15x10, 15x10, 15x10
c)3 Sets Rev Fly 15x10, 15x10, 15x10
3 Sets Seated Shrugs 2#x10, 4#x10, 6#x6 drop 4#x6, 2#x10

Posted by: tucker01

Meal 1
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

Meal 2
1.5 can Tuna
2 tbls EFA Mayo
Cucumber
1 Pear

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
8 oz Steak

Meal 5
8 oz Chicken
3 cups Romaine
2 tbls Newmans own

Meal 6
2 scoops optimum Whey
1 tbls Flax

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Ice Hockey 1.5 Hrs. Damn was I huff'n and Puff'n.

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
1 tbls Flax

Meal 2
1.5 can Tuna
2 tbls EFA Mayo
Cucumber
2 Slices Whole Grain Bread

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
2 tbls Natty PB
Cinammon
Stevia

Meal 5
6 oz Filet Mignon (medium Rare of Course)
3 cups Romaine
2 tbls Newmans own

Meal 6
2 scoops optimum Whey
1 tbls Flax

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: J'Bo

i think you need another carb meal hun. and where is your fruit

Posted by: tucker01

10 Sets of 10 Bench Press @135
6 sets of 10 Hammer Incline @2#
6 sets of 10 Cable Cross Over @40

Posted by: tucker01

Quote:

Originally posted by J'Bo
i think you need another carb meal hun. and where is your fruit

Hey J'Bo

Usually I have a 1/2 of a Grapefruit at Meal 1, but slept in a little because of the late Hockey

. And an apple at Meal 3. I also have 2 slices of Whole Grain Bread at meal 2(I know not the Best choice

)

What would you recommend?

Currently Macro Breakdown is approx
Cal 2500
Prot 275
Carb 125
Fat 100

IDF

Posted by: Jodi

The bread is fine for you Iain. You know what I'm about to say. Oats would be best but the bread is fine. If you notice progress slowing down then cut it out.

Oats
Sweet Potatoes
Brown Rice
Legumes

Posted by: tucker01

Jodi,

Do you ever sleep?

You're right I expected that answer, but for Right now it makes the Tuna easier to eat

Thanks! What about Carb Count is that low? I thought it looked OK?

Posted by: Jodi

Yes, I sleep. LOL -

I slept 8.5 hours last night

I just have alot of free time on my hands and seem to spend it with you guys.

I would increase your carb count for sure. How bout adding in a bowl of Oats.

Posted by: tucker01

Just Buggin' Ya

I'm stuck in the idea of Keepin' Carbs earlier in the Day, so the Energy gets used up.

Where should I put an extra carb meal Meal 4?

I will also be changing to Fish Oil shortly, just ran out of Flax and need to buy some Fish oil.

Posted by: Jodi

Meal 5...........I only stay away from carbs the last meal of the day.

on the Fish

Posted by: tucker01

Cool Thanks Jodi! Will do

I might as well ask so I understand, but why meal 5? Is there a specific reason?

Posted by: Jodi

Because you have carbs in your first 3 meals and its good to skip a meal and then add another carb. Just let your body use it up a bit before giving it more. Its my own thing, actually its something DP taught me now that I think about it.

Posted by: tucker01

Thanks Jodi!

Posted by: tucker01

Meal 1
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

Meal 2
1.5 can Tuna
2 tbls EFA Mayo
Cucumber
2 slices Whole Grain Bread

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
2 tbls Natty PB
Cinammon
Stevia

Meal 5
8 oz Chicken
1 cup Brocolli
2 Tbls Tomato Sauce
1 oz Mozerella Cheese
1/2 cup Brown Rice

Meal 6
2 scoops optimum Whey
1 tbls Flax

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

5 sets of 10 Squats @135 Below Parallel but not ass to the ground was very hard for me. I guess I cheated alot before
8 sets of 10 Leg Press @ 8#
5 sets of 10 Leg Ext @120
5 sets of 10 Abductors(?) @ 100

Posted by: tucker01

Quote:

Originally posted by Jodi
do 2 tsp. Flax & 5 Fish oil in place of 1T. Flax in meal 1 & 6
5 Fish Oil in place of 1 T. PB
Add 5 Fish Oil to meal 5 and ease up on the Olives

Could you please explain what you meant here?

Do you want me to double up on the flax on meal 1 and 6 and also add fish oil?

Thanks
IDF

Posted by: Jodi

No 2 teaspoons (not tablespoons) of flax and add 5 fish instead. Each teaspoon of flax is 4.5G Fat and a tablespoon is 3 teaspoons so your taking 1 teaspoon out and adding 5 fish instead. Does that makes sense?

Posted by: tucker01

Anyone could of made that mistake, at least that is what I am going to believe.

Thanks
Jodi

Have a good night!

Posted by: tucker01

8 Sets 0f 10 Hammer Strength Pull Downs @ 180
5 Sets of 10 Hammer Strength Rows @ 160
5 sets of 10 WG Seated Rows @ 140
3 Sets of 10 Seated Good Mornings @ 65

Posted by: ponyboy

Where in Ontario do you live?

Posted by: tucker01

Good old Brantford, Home of Wayne Gretzky!

Posted by: ponyboy

Nice! I used to work for a rental car company there as a manager...great town. Our office was right across from Brantford Chrysler in the White Rose Plaza (if the White Rose is still there).

I know the area well...also ran an office in Simcoe.

Posted by: tucker01

Yeah White Rose and Chrylser are both still there. I actually just moved there a couple of years ago, from Georgetown.

Man has this town changed quite a bit especially now that the 403 goes right through it.

Where abouts are you from?

Posted by: tucker01

Meal 1
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
1.5 can Tuna
2 tbls EFA Mayo
Cucumber
2 slices Whole Grain Bread

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
2 Cups Romaine
Hot Peppers
Newmans Dressing
Whole Wheat Pita

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

8 sets of 10 Close-grip BP @115
5 sets of 10 Overhead Cable Extensions @105
3 Sets of 10 v-pressdowns@ 70
3 sets of 10 Rope Pressdowns @70
3set of ez bar Curls 60x10, 80x10, 90x7
3 sets of 10 Preacher Curls @75
3 Sets of 10 Incline DB Curls @25
2 sets DB curls 40x12, 50x8

Posted by: tucker01

5 Sets 0f 10 BB shoulder Press @115
8 Sets of 10 Hammer Strength Press @ 2#
5 sets Behind the Back Lat Raise 10x15, 15x10, 15x10, 20x10, 20x8 drop 15x8 drop 10x8
4 sets of 10 Machine Lat Raise@ 55
4 sets of 10 Rev Flys @ 60
3 Sets of 10 Seated Shrugs @4#

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 3
6 oz Chicken
2 Tbls Salsa
Green Pepper
Whole Wheat Tortilla

Meal 4
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 5
8 oz Chicken
2 Cups Romaine
Hot Peppers
Newmans Dressing
Whole Wheat Pita

shh. and about 5 beers. It was a friends birthday

I know holy chicken Batman!

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

8 sets of 10 SLDL @135
5 sets Lying Leg Curls 70x10, 90x10, 105x8, 120x8 drop 70x6, 105x6 drop 60x8
4 sets of 10 Seated Leg Curls @90
8 sets of 12 leg press Calves @6#
4 sets of Seated Calves 70x20, 115x12, 115x12, 115x10
3 sets of 10 Donkey Calves @ 260

Posted by: tucker01

On a side note I have some really amazing workouts The last couple of Days.

I have been very alert and able to focus on everything.

I have been taking Ginkgo Biloba, which is all fine, but ever since adding the fish oil, I notice that I seem alot more alert.

Maybe it is just in my head but it feels good.

Todays workout was great. After I left the Gym, I hopped into my car which is Standard and put my foot down on the clutch and I could stop my lower leg from shaking. I wore my wheels down pretty good this morning.

Posted by: Jodi

I was about to say Damn Iain, where are the carbs then I saw the beer!

I want a beer

How is progress anyway? measurements? bodyfat? bodyweight? Seeing changes etc?

Posted by: tucker01

I notice a little mainly in my arms Shoulders.

And Pants a tiny bit looser. Just a tiny bit! But mid section always seems to be hard for me. Just gotta keep pluggin away!

Beer was good!

I have to be realistic right now and just get my eating habits down. I don't figure a little alcohol or shitty food every once in a while will kill me. I'll just try to adjust my meals to accomodate those extra Cals.

Posted by: tucker01

I thought about it a little more. Not really tangible, but I get a hunger feel now before I need to eat., I think my body is starting to like eating a bit more regularly and properly

Posted by: Jodi

Do you think your getting enough carbs?

The hunger is signs that your metabolism is speeding up

Posted by: tucker01

I am not sure!

I can't say I know my body well enough to know whether or not I am having enough carbs. I honestly don't know where my break even point is. I have never kept track of any intake where I had excess calories.

I feel good! My workouts have been improving. I don't get tired during the day, well other than getting up at 6am to go to the gym.

I want to try and lose some fat now so I can hopefully try a short period where I take in slightly over maintenance calories, probably around December. Convient I know

Do you think I should continue to increase my Carbs?

I am guessing on a normal day I would be in and around 150g Carbs.

Posted by: tucker01

Meal 1
2 scoops Protein
35 g Steel Cut Oats

Meal 2
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
1/2 Grapefruit
5 Fish oil Caps

Meal 3
Detour Bar
some Havarti Cheese (unknown amount) But it was good

I was driving to my parents for a pre-thanksgiving Dinner

Meal 4
8 oz Roast Beef
1 cup Roast Potatos
2 cups Brocolli
3 Yorkshire Puddings
Small Piece of Apple Crisp
Small Piece of Pumpkin Pie
3 Tablespoons of Low Fat Coolwhip

Meal 5
2 scoops Protein
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

5 Sets Bench Press 135x12, 185x10, 205x6, 225x4 drop 185x4 drop 135x6, 185x7 drop 135x8
3 sets DB Flat Bench 60x10, 70x10, 80x7 drop 50x8
5 sets Seated Hammer Strength Press 2#x12, 3#x10, 4#x6, 5#x1 drop 3#x10, 3#x10 drop 2#x8
4 sets DB Flyes 30x10, 30x10, 35x9, 40x7
4 sets Cable Crossovers 40x10, 60x10, 70x9 drop 40x10, 60x8 drop 35x10

Posted by: tucker01

Today is TURKEY Day!

I have been looking forward to this for a while. Need less to say this weekend won't be as good as it should

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
1/2 Grapefruit
5 Fish oil Caps

Meal 2
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 3
Detour Bar

Meal 4
Too Much to even Rhyme off. I had to it was Thanksgiving, Oh well, it is out of my system now

Meal 5
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Jodi

Please...........of course you had to cheat yesterday. Thanksgiving here next month and I know I'm not holding back. BRING ON THE APPLE PIE!!!

Posted by: tucker01

6 sets Hammer Strength WG Pull Downs 2#x15, 3#x10, 4#x10, 5#x8, 6#x4 drop 4#x8 drop 2#x10, 4#x10 drop 2#x12
4 Sets CG Pull Downs 140x10, 160x8, 180x8, 195x6 drop 140x6
4 Sets CG Hammer Strength 2#x10, 3#x10, 4#x8, 5#x8
4 sets t-bar Rows 45x10, 70x10, 90x10, 115x8

Shitty Workout! Couldn't Focus Hamstrings were fried from the other Day!

Posted by: tucker01

Quote:

Originally posted by Jodi
Please...........of course you had to cheat yesterday. Thanksgiving here next month and I know I'm not holding back. BRING ON THE APPLE PIE!!!

I was pretty good with the Desserts, only had a slice of Pumpkin Pie. It was the Turkey, Stuffing, Mashed Potatos, and Turnip that did me in.

That meal made me freakin' Starving this morning.

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
1/2 Grapefruit
5 Fish oil Caps

Meal 2
2 Slices Whole Grain Bread
8 oz Turkey
1 Tbls Mayo
5 Fish oil Caps

Meal 3
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 4
6oz Filet
5 Shrimps
2 cups Romaine
.5 Cup Green Beans
2 Tbls Ceasar Dressing

Meal 5
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Posted by: Jodi

Turnip

I would have skipped the turkey and headed straight for the stuffing, mashed potatoes w/ gravy, bisquits and lots of dessert.

I eat turkey all the time.

Posted by: tucker01

Quote:

Originally posted by Jodi
I eat turkey all the time.

Yeah, but it is not the same is the Turkey on Thanksgiving.

Posted by: Jodi

I make all sort of yummy desserts for Thanksgiving.

You name it, I can make it. Even my own crust which is my favorite part of pies & tortes

Posted by: tucker01

Quote:

Originally posted by Jodi
Do you think your getting enough carbs?

Hey Jodi,

What were your thoughts behind this? Do you think my Carbs are still too low.

Here are my thoughts on what I expect from this competition.

I would like to start out by shedding a few pounds of unwanted BF, probably till the end of Nov.

Then try my hands at a short bulk (yeah I know during the Holiday season

, It will be clean) Until, End of Jan. Then Cut up some more until end on Contest.

What are your thoughts? Does this seem realistic?

Thanks
IDF

Posted by: tucker01

Quote:

Originally posted by Jodi
I make all sort of yummy desserts for Thanksgiving.

You name it, I can make it. Even my own crust which is my favorite part of pies & tortes

I envy you. Problem is if I eat anything that seems like a treat it gets the ball rolling in a bad direction. That is were keeping a journal helps. I only have very good or very bad. No inbetween, but I am working on that.

Posted by: Jodi

Yeah, the journal helps. It makes you feel obligated to stay on track because you have to write it all down come the end of the day.

No leftovers

Posted by: tucker01

6 Sets Hammer Shoulder Press (per Side) 45x15, 70x10, 80x10, 90x8, 100x4 drop 45x10, 70x8 drop 45x8
4 Sets DB Laterals 15x10, 20x10, 25x6, <10x6+15x4+20x4+25x3+20x3+15x3+10x4>
5 Sets Behind Back Cable Laterals 15x10, 20x10, 25x10, 30x8, 15x8+20x6+25x6+20x6+15x8
4 Sets Rev Machine Flyes 40x10, 50x10, 60x10, 70x10 drop 40x10

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
1.5 can Tuna
2 tbls Mayo
1 Whole Grain Pita

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 5
8 oz Beef Tenderloin
2 Cups Brocolli

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

4 Sets CG Bench Press 135x12, 155x10, 185x8 drop 135x8, 165x8 drop 115x8
4 sets Seated Hammer Pressdowns 2#x15, 4#x10, 5#x8 drop 3#x10, 4#x8 drop 2#x12
4 sets Cable Pressdowns 60x12, 70x10, 80x8, 70x10 drop 50x10 drop 40x10
4 sets ez curl 50x15, 50x10, 70x10, 90x8 drop 70x6
4 sets DB Curls 30x10, 30x10, 40x8, 50x6 drop 30x7

Ran out of Time Slept in a little on 35 mins

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
2 scoops Optimum Whey
2 tsp Flax
3/4 cup rolled oats
.33 cup mixed berries

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
3 Chocolate Chip cookies

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Cardio 1 hour Ice Hockey

Posted by: Jodi

Quote:

3 Chocolate Chip cookies

I'm gone for the next 11 days. You all set?

Posted by: tucker01

I know, I know.

They were just sitting there calling out "Iain, we taste really good" Well I didn't believe them so I tried them out.

They were right!

Have fun in Vegas, should be a blast. I was there in August and absolutely loved it.

I actually leave for a Trade show in St.Louis on Monday til Friday.

There unforutnately will be some alcohol consumption with this trip.

Got any advice to keeps things in order?

Posted by: Jodi

Baggies of Protein Powder & Fish Oil Caps

Have fun.

Posted by: tucker01

Thanks! You too.

Posted by: tucker01

1a) Bench Press 8 sets of 10 @155
b) Dumbell Flyes 8 sets of 10 @ 30

Seated Hammer Strength Press 21's(Full, Halfs, Quarters) 4 sets @ 2#

Incline Dumbell Press 4 sets of 10 @ 50

a) Cable Cross overs 4 sets of 10 @ 50
b) Cable Flyes w/Bench 4 sets of 10 @ 35

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
2 scoops Optimum Whey
2 tsp Flax
3/4 cup rolled oats
.33 cup mixed berries

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Whole Wheat Pita

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

a) Hammer Strength Pull Downs 3#x10, 3#x10, 3#x10, 3#x10, 2#x10, 2#x10,2#x10
b) Hammer Strength High Rows 4#x10, 4#x10, 4#x10, 3#x10, 3#x10, 2#x10, 2#x10

BB Rows 135x10, 135x10, 135x10

Seated CG Rows 120x10, 150x10, 180x8, 200x6

Posted by: tucker01

Meal 1
8 oz Chicken
2 slices whole grain bread

Meal 2
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
1/2 Grapefruit
5 Fish oil Caps

Meal 3
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 4
Chicken Lasagna

1 Corona

Meal 5
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Off to St.Louis I go!

Posted by: tucker01

Rack Deadlifts 15x135, 10x225, 8x225, 6x275, 2x295 drop 6x225 drop 8x135
6 sets BB Rows 135x8
Hammer Strength High Rows 2#x15, 4#x10, 6#x7 drop 4#x6, drop 2#x10
One Arm DB Rows 60x8, 70x8, 75x6

Posted by: tucker01

Meal 1
2 scoops optimum Whey
30 g Old Fashioned Oats
2 tsp Flax
5 Fish oil Caps

Meal 2
8 oz Chicken
2 slices whole grain bread

Meal 3
2 scoops optimum Whey
30 g Old Fashioned Oats
2 tsp Flax

Meal 4
8 oz Chicken
2 slices whole grain bread

Meal 5
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
1/2 Grapefruit
2 tsp Flax
5 Fish oil Caps

Meal 2
2 slices whole grain bread
2 tsp Mayo
1.5 cans Tuna
Cucumber

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Whole Wheat Pita

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

A Lite beer before meal 6 and after hockey

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

1 hour Ice Hockey

Posted by: tucker01

I think I am going to start adding some HIIT cardio to my routine.
For a couple reasons:
1) to get body up to par for hockey
2) Not happy with fat loss so far (I don't want to drop cals as I think I am making progress with muscle gains)

Posted by: tucker01

Bench Press 135x15, 135x10, 185x8, 235x3
DB Flat Press 60x10, 70x10, 80x7, 90 Kicked it up partial 1 rep
Decline Bench 135x10, 185x10, 185x10
Pec Dec 150x10, 165x10, 180x8, 195x6

Posted by: Jodi

Quote:

Originally posted by IainDaniel
I think I am going to start adding some HIIT cardio to my routine.
For a couple reasons:
1) to get body up to par for hockey
2) Not happy with fat loss so far (I don't want to drop cals as I think I am making progress with muscle gains)

Try doing 1 20 min. HIIT and 1 30 min. Moderate cardio per week. That should be good to start with but I wouldn't go more than that.

Posted by: tucker01

Thanks Jodi,

I was thinking 2-3 sessions per week, which will be hard to do, as I hate freakin' Cardio.

Looks Like Vegas was a good time from the pics

Posted by: Jodi

Yeah 2 sessions is plenty to start especially where you haven't been doing any.

Vegas was alot of fun

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
1/2 Grapefruit
2 tsp Flax
5 Fish oil Caps

Meal 2
2 slices whole grain bread
2 tsp Mayo
1.5 cans Tuna
Cucumber

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
1 tbls Natty PB
Cinammon
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
3 cups Romaine
2 tbls Newmans own

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

I have been having a bitch of a time adjusting to this Time Change. I usually go to the gym in the morning, but I keep getting up an hour earlier at 5am, then fall back asleep and am now even more tired at 6 am. I have never had this problem before it is driving me nuts.

Posted by: tucker01

Ok slipped up over the weekend. Couldn't resist Halloween Candy, but there gone now and I am back on the horse.

Posted by: tucker01

BB Shoulder Press 95x15, 115x10, 135x8, 155x5 drop 135x7, 135x8 drop 95x8 drop bar x20
Hammer Press 2#x15, 3#x10x 4#x6
Behind Back Cable Laterals 20x10, 25x10, 30x8, 35x8 drop 25x8, 30x8 drop 20x6
Rev Flys 105x10, 115x10, 125x6 drop 65x8
Cable Laterals 40x8, 50x6
Seated Shrugs 2#x15, 3#x10, 4#x10, 5#x8

Posted by: tucker01

CG Bench 135x15, 155x10, 185x6 drop 135x8
V-Press Down 50x10, 70x10, 90x6 drop 70x4, drop 50x8, 50x10, 70x8, 90x4 drop 70x4, drop 50x6
Hammer Strength Dips 2#x15, 3#x10, 4#x10, 5#x7 drop 4#x6 drop 2#x10
EZ Bar Curls 60x10, 80x10, 100x7 drop 80x6 drop 60x6

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
1/2 Grapefruit
2 tsp Flax
5 Fish oil Caps

Meal 2
2 scoops Optimum Whey
35 g Rolled Oats
2 tsp Flax

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cups Whole Wheat Pasta

6 oz Lean Ground Beef
3 tbls Tomato Sauce

Meal 5
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Jodi

Sooo.............any update on progress???

Posted by: tucker01

a) 8 sets of 10 Flat Bench Press @ 155
b) 8 sets of 10 DB Flyes @ 30

a) 5 Sets of 10 Hammer Strength Press @ 2#
b) 5 Sets of 10 Push-ups @ BW

3 Sets 0f 10 Pec Dec @ 135

3 Sets of Cable Cross overs @ 60

Posted by: tucker01

Quote:

Originally posted by Jodi
Sooo.............any update on progress???

OK so here is the Deal! I haven't Lost any Scale Weight! But I have been Increasing in some Lifts. Benched 235 x3 (No Spot)a number which I haven't seen in over 2 years.

I notice my upper body, making reasonable changes ( filling out a little) but my gut is still there and waist has not changed much maybe a little more loose than previously.

I am not really fretting over this though. I am liking the results of some Muscle being put on am thinking I should push forward a slight caloric increase(adding some more good carbs, so I am about 200-300 above Maint.)

I think this would be good step to take right now, hopefully speed up my Metabolism a little, which is probably a good thing, cause it always seems like I am trying to lose weight. Sometimes a different flavour is a good thing.

Whadda think? I know I have been jumping all over the place, it was only the other week where I said I should be adding some cardio. But I couldn't get myself over to the dark side. Cardio Blah!

Oh by the Way congrats with everything. AZ sounds like the place you should be.

Posted by: tucker01

Meal 1
50 g of fiber one
2 scoops Optimum Whey
1/2 Grapefruit
2 tsp Flax
5 Fish oil Caps

Meal 2
2 scoops Optimum Whey
50 g Rolled Oats
2 tsp Flax
1 apple

Meal 3
8 oz Chicken
1 whole wheat tortilla
2 tbls salsa

Meal 4
1.5 cup Cottage Cheese
50g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
2 slice whole grain bread
1 tbls tomato sauce
2 oz Mozzerella cheese

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Jodi

Quote:

Originally posted by IainDaniel
OK so here is the Deal! I haven't Lost any Scale Weight! But I have been Increasing in some Lifts. Benched 235 x3 (No Spot)a number which I haven't seen in over 2 years.

I notice my upper body, making reasonable changes ( filling out a little) but my gut is still there and waist has not changed much maybe a little more loose than previously.

I am not really fretting over this though. I am liking the results of some Muscle being put on am thinking I should push forward a slight caloric increase(adding some more good carbs, so I am about 200-300 above Maint.)

I think this would be good step to take right now, hopefully speed up my Metabolism a little, which is probably a good thing, cause it always seems like I am trying to lose weight. Sometimes a different flavour is a good thing.

Whadda think? I know I have been jumping all over the place, it was only the other week where I said I should be adding some cardio. But I couldn't get myself over to the dark side. Cardio Blah!

Go for it.

BULK BULK BULK!!!

This is the perfect time of year for it too. You won't feel so guilty about your cheats. You will certainly put on some mass and it will be a great change for you.

Come up with a plan and I'll give you a hand with it if you wish

Posted by: tucker01

lol

I am working on it. Right now I have just started adding some more Carbs.

Meal 4
1.5 cup Cottage Cheese
50g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
2 slice whole grain bread
1 tbls tomato sauce
2 oz Mozzerella cheese

2 Lite beers after Hockey!

Meal 6
2 scoops optimum Whey
2 tsp Flax
5 Fish oil Caps

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Ice Hockey 1 hour

Posted by: tucker01

Hey Jodi,

Fiqure I would post my attempt at a bulking diet here that way if anyone else reads my journal hopefully they can learn something.
I want too keep this as clean as possible, because I am already not that lean. I think this will be a good change,adding some muscle mass that I have lost from constantly trying to lose BF and hopefully spike up my metabolism a little, of course and as you said this is the perfect time of year to do this.

Meal 1

2 scoop Optimum
50 g Fiber One
2 tsp Flax Seed Oil
1/2 Grape Fruit
5 Fish Oil caps

Cal 442 Pro 48 Carb 38 Fat 20

Meal 2

1.5 Tuna
2 slices Whole Wheat Bread
Cucumber

Cal 400 Pro 49 Carb 42 Fat 4

Meal 3

8 oz Chicken
2-3 cups Romaine Lettuce
2 tbls Newmans
Apple
Brown Rice

Cal 643 Pro 51 Carb 62 Fat 20

Meal 4

1.5 cups Cottage Cheese
50 g Oats
Stevia
Cinammon
.5 Cup Mixed Berris
Fish Oil

Cal 626 Pro 58 Carb 63 Fat 15

Meal 5

8 oz Meat, Chicken, Fish
2 cups Broccolli
Sweet Potato or Rice

Cal 530 Pro 59 Carb 52 Fat 11

Meal 6 with Night Workout

2 scoop Optimum
2 tsp Flax Seed Oil
5 Fish Oil caps
50 g Oats

Cal 582 Pro 57 Carb 45 Fat 21

Meal 6 Without Night Workout

2 scoop Optimum
2 tsp Flax Seed Oil
5 Fish Oil caps

Cal 339 Pro 46 Carb 4 Fat 17

Totals
High Cal 3223 Pro 322 Carb 302 Fat 91
Low Cal 2980 Pro 311 Carb 261 Fat 87

Supps will stay similar, except I will probably add a creatine product more than likely Swole v2.

Whatcha Think?

Thanks for your help Jodi.

Iain

Posted by: tucker01

Meal 1
50 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
2 slices whole grain oats
1.5 Tuna
Cucumber

Meal 3
6 oz Chicken
3 cups lettuce
2 tbls Newmans dressing

Meal 4
1.5 cup Cottage Cheese
50g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
3 cups lettuce
2 tbls Newmans dressing
A few Croutons
Parmesan(sp?) Cheese

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Got a compliment from my wife today saying she said it looked like I was loosing weight

I told her I haven't lost a pound.

Pretty good feeling since she sees me everyday, and I wouldn't expect her to pick up on any slight changes.

Posted by: Jodi

Congrats!

Remember its about body composition not body weight.

Posted by: tucker01

Quote:

Originally posted by IainDaniel
Hey Jodi,

Fiqure I would post my attempt at a bulking diet here that way if anyone else reads my journal hopefully they can learn something.
I want too keep this as clean as possible, because I am already not that lean. I think this will be a good change,adding some muscle mass that I have lost from constantly trying to lose BF and hopefully spike up my metabolism a little, of course and as you said this is the perfect time of year to do this.

Meal 1

2 scoop Optimum
50 g Fiber One
2 tsp Flax Seed Oil
1/2 Grape Fruit
5 Fish Oil caps

Cal 442 Pro 48 Carb 38 Fat 20

Meal 2

1.5 Tuna
2 slices Whole Wheat Bread
Cucumber

Cal 400 Pro 49 Carb 42 Fat 4

Meal 3

8 oz Chicken
2-3 cups Romaine Lettuce
2 tbls Newmans
Apple
Brown Rice

Cal 643 Pro 51 Carb 62 Fat 20

Meal 4

1.5 cups Cottage Cheese
50 g Oats
Stevia
Cinammon
.5 Cup Mixed Berris
Fish Oil

Cal 626 Pro 58 Carb 63 Fat 15

Meal 5

8 oz Meat, Chicken, Fish
2 cups Broccolli
Sweet Potato or Rice

Cal 530 Pro 59 Carb 52 Fat 11

Meal 6 with Night Workout

2 scoop Optimum
2 tsp Flax Seed Oil
5 Fish Oil caps
50 g Oats

Cal 582 Pro 57 Carb 45 Fat 21

Meal 6 Without Night Workout

2 scoop Optimum
2 tsp Flax Seed Oil
5 Fish Oil caps

Cal 339 Pro 46 Carb 4 Fat 17

Totals
High Cal 3223 Pro 322 Carb 302 Fat 91
Low Cal 2980 Pro 311 Carb 261 Fat 87

Supps will stay similar, except I will probably add a creatine product more than likely Swole v2.

Whatcha Think?

Thanks for your help Jodi.

Iain

Hey Jodi Thanks!

Any opinions on the Bulking Plan I laid out

Posted by: Jodi

How much do you weight now and what is your current caloric intake?

For starters, I would move the apple to PWO.

Posted by: tucker01

I currently weigh about 215-217 lbs at 6'1"

and Calories have been around 2400-2600/day.

I also have started adding some more carbs, so that I am adjusting to the increase in calories, and hopefully the gains will be more Lean than Fat.

Posted by: Jodi

Then I would trim that down a bit. Start at 2800 and increase as needed. I think you may gain too much too fast at that intake. Shoot for 1.5-2lbs a week and increase to accomadte that. Other than that and the apple it looks good

Posted by: tucker01

Thanks Jodi

I will fix it up!

Posted by: tucker01

Ok Jodi,

Another Quick Question

At 2800 cals

Would these macros be ok P=300 c=175 f=100.

I assume I should try and divide these up evenly throughout the day so that each meal would be around.

p=50 c= 30 f=15

Would that make sense? Except evenings where I don't train, I would drop the carbs from that meal.

Posted by: tucker01

Hack Squats 90x15, 180x12, 230x10, 270x6 drop 180x 6 drop 90x15
Leg Press 270x15, 360x10, 450x10, 540x10, 630x8, 630x4 drop 450x10 drop 270x35
SLDL 135x15, 135x10, 185x10, 205x6

Posted by: tucker01

Hammer Strength WG Pull Down 90x10, 140x10, 180x10, 230x8, 270x6 drop 180x8 drop 90x15, 270x5, 180x8, 90x12
Hammer Strength High Rows 90x15, 140x10, 180x10, 230x8 drop 180x6 drop 90x12, 230x6 drop 180x6 drop 90x12
Hammer Strength CG Pull Downs 90x10, 140x9, 180x8, 230x5 drop 180x5 drop 90x8
Seated Cable Rows 120x12, 160x10, 200x8
Bent DB Rows 60x10, 70x10, 80x8
Seated Goodmornings Bar x10, 65x10, 65x10

Posted by: Jodi

Quote:

Originally posted by IainDaniel
Ok Jodi,

Another Quick Question

At 2800 cals

Would these macros be ok P=300 c=175 f=100.

I assume I should try and divide these up evenly throughout the day so that each meal would be around.

p=50 c= 30 f=15

Would that make sense? Except evenings where I don't train, I would drop the carbs from that meal.

Yes, that looks good Iain

Give this a week and remember to increase as needed

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
2 slices whole grain oats
1.5 Tuna
Cucumber

Meal 3
6 oz Chicken
3 cups lettuce
2 tbls Newmans dressing

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
3 cups lettuce
2 tbls Newmans dressing
A few Croutons
Parmesan(sp?) Cheese

Meal 6
30 g Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

1 beer after Hockey

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

BB Shouder Press 95x15, 115x10, 135x8 drop 95x8, 135x6 drop 95x8 drop Bar x20
Hammer Strength Shoulder Press 130x12 drop 50x15,130x12 drop 50x15, 130x12 drop 50x10
A) DB Front Raises 20 x 10, 20 x 10, 15 x 10
b) DB Lateral Raises 20x 8, 20x8, 15x8
c) DB Rev Flyes 20x10, 20x10, 15x10
Cable Laterals 30x10, 35x10
Rev Machiine Flyes 105x10,115x10,125x10,165x6 drop 105x10
Seated Hammer Strength Shrugs 90x20, 180x10, 270x10 drop 180x10 drop 90x10, 180x10 drop 90x15

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain oats
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Filet Mignon
1.5 cups Cauliflower
30 g Wild Rice

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Jodi

Is this your bulk? I forget

Posted by: tucker01

No not yet! I have been on the road the last few days. I plan on starting on Monday.

Mind you I am slowly upping th Carbs. I am probably pretty close to total Macros.

Posted by: Jodi

Thats what I thought. When do you start bulking?

Posted by: tucker01

Damn how do you do that!

Monday. But I have been slowly upping carbs and Cals.

Posted by: Jodi

What??????? This???????

Good! I start bulking in a few weeks myself. I'm going to use TP's carb cycling bulk

Posted by: tucker01

Has the article been posted yet? I am going to assume you have had a sample read if it hasn't.

Yeah and That!

Posted by: Jodi

It comes out tomorrow

Hey I was slow on that one by a long shot

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain Bread
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
6 oz Ground Beef
3 oz Chicken
2 cups romaine
1 Tbls Newmans

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain Bread
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Sword Fish
30g Wild Rice
Mixed Green Salad
1 Tbls Newmans

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

BB Bench Press 135x15, 185x10, 205x8, 235x2 drop 185x6 drop 135x8
Inlcine ISO Hammer Strength 90x15, 140x10, 180x5, 230x2
Pec Dec 85x12, 105x10, 150x10, 185x7

Posted by: tucker01

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain Bread
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

And about 8 or 9 Sleeman Clear (low Carb beer, not that it really matters

)

Posted by: tucker01

EZ Curl 50x12, 70x12, 90x10, 110x5, 110x5 drop 70x6
Hammer Strength Preacher 35x15, 70x8, 105x4, 105x3
Incline Seated Machine Curls 80x15, 125x10, 150x10
Hammer Strength Dips 90x15, 180x10, 270x10, 320x6
Machine Over Head Ext. 75x10, 100x10, 125x10, 150x8
V-bar Press Downs 80x10, 80x10, 80x10

Posted by: tucker01

Meal 1
2 slices whole grain toast
1.5 tbls Nat PB
1 Tbls Honey
8 oz Chicken
1 oz Mozzeralla
1 Tbls Tomato Sauce

Meals 2
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
30 g of Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 4
Chinese Buffet

Meal 5
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Posted by: Jodi

Quote:

Originally posted by IainDaniel

Meal 4
Chinese Buffet

And you didn't invite me.

Posted by: tucker01

It was a last minute decision, and everything was full. I was starving, wo what better than a buffet.

We were on our way to go see a hypnotist show. It was hilarious

Next time I will let you know

Posted by: tucker01

Pull ups 4 sets 8 x bodyweight
Rack Deadlifts 135x15, 185x10, 225x10, 275x8, 315x6, 335x2
BB Bent over Rows 135x10, 155x10, 185x6
DB Rows 60x10, 70x10, 80x8, 90x8

Posted by: tucker01

Not great eating today

Meal 1
Bowl of Oatmeal

MEal 2
8 oz Chicken
2 Slices Whole Grain Bread

Meal 3
2 Scoops Optimum Whey
30 g Oats
2 tsp Flax
5 Fish Oil

Meal 4
8 oz Steak
Turnip
1.5 cups Cauliflower
Some Pastry

Meal 5
2 Scoops Optimum Whey
2 tsp Flax
5 Fish oil

Posted by: tucker01

Quote:

Originally posted by Jodi
I would move the apple to PWO.

Jodi,

Pourquoi?

Posted by: tucker01

Well I am going to try something I have never tried before, at least intentionally!

I am going to bulk. Weight as of this morning is 218 lbs, no real change since I started, but in the mirror I have noticed progress and that is what I am going by. So I will be eating pretty much the same thing everyday (it is just easier) and posting my weight on a weekly basis to see if I need to tweak my caloric intake. Meals are as follows

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil
.5 Grapefruit

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 5
Protein Source (red meat, fish, poultry)
2 cups Brocolli
.5 cups rice

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Approx Cals 2800-2900
Prot 300
Carbs 200
Fat 100

Posted by: tucker01

BW 218

Meal 1
2 scoops optimum whey
30 g cup Fiber one
2 tsp Flax oil
5 fish oil

Meal 2
2 scoops optimum whey
30 g cup Oats
2 tsp Flax oil

Meal 3
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon
5 Fish Oil

Meal 5
8 oz Chicken
2 cups Brocolli
30 g Whole Wheat Pasta (never realized how little this is

)

Two Lite Beers after Hockey

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

1 hour Ice Hockey

Posted by: tucker01

Meal 1
2 scoops optimum whey
30 g cup Fiber one
2 tsp Flax oil
5 fish oil
1 apple

Meal 2
2 scoops optimum whey
30 g cup Oats
2 tsp Flax oil

Meal 3
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon
5 Fish Oil

Meal 5
6 oz Steak
2 cups green peppers, onions, lettuce, hot peppers
.5 oz Cheddar
1 whole wheat pita

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Jodi

How's the hunger?

Posted by: tucker01

Monday was Fine. I just ate Cause I knew to eat at a certain time
Tuesday I was hungery inbetween meals.
Today We'll see

Posted by: Jodi

It will get worse. Believe it or not I get hungrier while I bulk than I do cutting. Oh Joy, I just can't wait to start bulking

Posted by: tucker01

Really!! Good to know. Why?

Hopefully I can fight off any cravings then.

Posted by: Jodi

The more food you feed your body the faster your metabolism speeds up, the hungrier you are.

Posted by: tucker01

Squats 135x15, 135x15, 155x10, 185x8, 135x10
single Leg Press 90x15, 180x10, 270x10, 360x5 180x alternating 5's up to 25
SLDL 135x15, 135x10, 185x10, 225x6
Donkey Raises 240x15, 300x10, 340x10

My Squats freakin suck and it is pissing me off!

I am trying to go below parallel, which I am finding very difficult. Fuq I can SLDL more, Hands right to the Feet.

FUUUCCCK!!

Posted by: tucker01

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil
1 Apple

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 5
10 oz Chicken
2 tbls Tomato Sauce
2 oz Mozz Cheese
Mushrooms
2 cups Romaine w/ Newmans own

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Jodi

Quote:

Originally posted by IainDaniel
Squats 135x15, 135x15, 155x10, 185x8, 135x10
single Leg Press 90x15, 180x10, 270x10, 360x5 180x alternating 5's up to 25
SLDL 135x15, 135x10, 185x10, 225x6
Donkey Raises 240x15, 300x10, 340x10

My Squats freakin suck and it is pissing me off!

I am trying to go below parallel, which I am finding very difficult. Fuq I can SLDL more, Hands right to the Feet.

FUUUCCCK!!

As you bulk your weights will increase and you will put on more muscle.

Posted by: tucker01

My squats have always sucked unless I cheat, which I have to stop doing! My Leg Press is OK! It just drives me nuts, very frustrating!

Posted by: tucker01

Just an update so I can Reference after my bulk!

Posted by: tucker01

Another

Posted by: tucker01

Again

Posted by: ponyboy

Great progress man! It is obvious that everything is paying off for you! I think the rest of us are going to have to step things up a notch...

Posted by: tucker01

Thanks pb!! Much appreciated, you don't really notice any changes in yourself, so it is nice to here from someone else.

Posted by: Rissole

Damn son thats great progress!!

Look at how much your postures changed!! You,ve put on heaps of size. Great work

Dont worry about bellow parallel for squats, if you get 90 degrees at knee joint thats enough. Too low can be very taxing on the knees.

Posted by: Jodi

Awsome progress Iain!

I'm so proud of you

Posted by: tucker01

Thanks everyone!

Especially you Jodi, I still got a long way to go, but I will be there by May or should I say pool season.

Posted by: tucker01

Meal 1
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
6" Steak and Cheese Sub double meat.

Meal 4
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Meal 5
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Slept in today!! Missed first meal and didn't prepare, I was on the road, so hence the sub.

Posted by: tucker01

For anyone who reads my journal.

I am curious on imput on type of training during a bulk. Should I concentrate on Major movements each workout, like including Deadlifts in each back workout, squats in each Leg workout, bench in each chest workout.

Currently, I do a heavy week, and then a high volume week, but I was just curious about try to take advantage of being in a bulk. Or should I just be trying to put up as much weight with good form as possible

Thanks

Posted by: Jodi

Are you looking to pack on the muscle?

Posted by: tucker01

Quote:

Originally posted by Jodi
Are you looking to pack on the muscle?

Damn Skippy? Muscle is Good

Posted by: Rissole

Always lift with good form!!
Your only a new lifter?? I would make sure that each workout contains a "major" or compound movement. I been training for abit over 2yrs now and still do.
Deadlifts on back day
Bench or Dumbell presses on chest day
Squat on legs
Over head press for soulders (mach or DB)

A good routine that i used when i first started was 2 weeks of lifting in the 8-12 rep range then 2 weeks of what i call Matrix (rep 5 full, 5 top half of rep, 5 bottom half then go for 5 full again)

Jodi might be able to get a bit more "techincal" for you..

Posted by: Jodi

I'm going for muscle gain too. I do about 12 sets per group and I stay in the 6-8 rep range for hypertrophy. These are some of the best IMO

Bench
SLDL
Squats
Deads
DB Shoulder Press
Reverse Grip BB Rows
TBar Rows
BB Curls
Skull Crushers

Posted by: tucker01

Quote:

Originally posted by Rissole
Your only a new lifter??

No not new, been at it off and on for 6 years. I go in phases, I like results and slack off, lose results and back on the horse, a viscous repeatative cycle. I am really just trying to make it a continous part of my life cycle right now. Since my last real try at it I have lost 10 lbs of LBM, it bothers me quite a bit, need to gain that back. Weight Flucutates quite a bit been anywhere from 192 to 230

Right now during heavy weeks I do the major exercises such as deadlifts, squats.. etc... But during a higher volume week, you will see alot of Hammer Strength exercises and machines.

I just am trying to take advantage of being in a caloric plus, by doing proper workouts that would maximize muscle gain.

Thanks Riss and J

thought I would try the KFC diet, the high protein. j/k, well not the meal.

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Flat BB Bench 135x15, 180x8, 225x6, 245x3

, 135x20
Seated Hammer Strength Press 190x10, 210x8, 240x6, 190x8
a) Flat DB Press 50x10, 50x10, 50x10
b) Push ups 10, 10, 10
Pec Dec 150x10, 180x10, 195x7
Cable Cross over 50x10, 70x10, 80x6
Hammer Strength Pull over 90x10, 140x10, 180x8

I am so happy new personal best on Bench 245 for 3. I had a spot got stuck half way up on my last rep( spotter gave it a little tap and I finished) He thought I actually had one more in me.

Posted by: Jodi

Quote:

Originally posted by IainDaniel
I am so happy new personal best on Bench 245 for 3. I had a spot got stuck half way up on my last rep( spotter gave it a little tap and I finished) He thought I actually had one more in me.

Congrats

See bulking is a good thing.

Just monitor your bodyfat. Have you put on any weight yet?

Posted by: tucker01

Thanks. Dunno if I put on any weight.

Personally I feel a little leaner

, but I haven't looked at a scale since Monday and don't think I want too until Monday again.

Posted by: tucker01

Curls EZ Curl Bar 50x15, 70x10, 90x10, 110x7, 90x7, 110x4
Hammer Strength Preacher 45x15, 70x10, 90x10, 115x3
Hammer DB Curls 30x10, 40x10, 50x8
Skull Crushers 50x12, 70x10, 90x8, 90x6
Hammer Strength Dips 140x15, 180x10, 230x10, 270x8, 320x3
Overhead extensions Atlantis 135x10, 150x10, 165x10, 180x8

Posted by: tucker01

Meal 1
2 scoops optimum whey
30g cup Fiber one
2 tsp Flax oil
5 fish oil
.5 Grapefruit

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
2 scoops optimum whey
30 g cup Rolled Oats
2 tsp Flax oil
5 fish oil

Meal 4
10 oz Chicken
1 oz Mozzerella
2 Tbls Tomato Sauce

Meal 5
2 Squares of Pizza
6 Chicken Wings
Ceasar Salad

Meal 6
2 scoops optimum whey
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Meal 1
2 scoops optimum whey
2 tsp Flax oil
5 fish oil

Meal 2
Brunch Buffet

Eggs, Sausage, Pancakes, Roast Beef, Ceasar Salad, Bread, Roast Potatos, Rice crispy Squares

Meal 3
2 scoops optimum whey
30 g cup Rolled Oats
2 tsp Flax oil
5 fish oil

Meal 4
8 oz Pork Roast
1 cup Brocolli
.5 cup Wild Rice
2 slices apple pie w/sugar free custard

Meal 5
2 scoops optimum whey
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

I didn't eat the greatest over the weekend, made me feel bloated.

So I was suprised when I saw this

BW = 216

-2 lbs

Posted by: Jodi

You probably didn't eat as much as you think.

Posted by: tucker01

I tried to compensate for the excessive carbs from the few meals, I guess I over compensated? Oh well, we'll see what happens next week.

Posted by: tucker01

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil
.5 Grapefruit

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 5
8 oz Chicken
.5 cup Wild Rice

2 Lite Beers after hockey

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

1 hour Ice Hockey

Posted by: tucker01

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil
.5 Grapefruit

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 5
6" Chicken Sub double meat. Left work late and had Pre-natal Classes

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: Rissole

Havin a bubs ay??

Posted by: tucker01

Ya First one. Pretty Cool though.

Posted by: Rissole

I got 2... Very cool.
I got to be the "catcher" for the first... that was very trippy

Posted by: ponyboy

"Catcher" just gives me a bad visual. What if you bobble the ball? Or spike it out of sheer joy?

Posted by: Rissole

The nurse walked out of the room and next thing she was coming out..my little girl that is...

I was too stunned to do anything but stand there with my jaw on the ground

Posted by: tucker01

Must have been amazing!! I don't know how I will handle this, don't get me wrong I am elated about this, just how to control all the emotions.

Ya, I will probably break down. But I am proud to admit it.

Posted by: tucker01

Pullups 8, 8, 7, 6, 6, 5
Rack Deadlifts 135x12, 225x10, 275x8, 315x5, 375x1 drop 315x3 ( I did 375 clean

, didn't want to try another, scared of my Lower back)
Bent over BB Rows 135x10, 155x8, 185x6, 135x10, 135x10, 135x10
Hammer Strength Seated Rows (per side) 70x15, 90x10, 115x10, 135x9, 160x4
DB Rows 70x10, 80x9, 90x7

Posted by: tucker01

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon
5 fish oil

Meal 5
9 oz Beef Tenderloin
1.5 cup Cauliflower
.5 Cup Wild Rice
Swole V2

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

Posted by: tucker01

Giving Swole V2 a try ,just got it in today

Posted by: Jill

Diet looking good!

All this talk about thanksgiving in the US is making me crazy today! Not even the opportunity to cheat!

Posted by: tucker01

Quote:

Originally posted by Jill
Diet looking good!

All this talk about thanksgiving in the US is making me crazy today! Not even the opportunity to cheat!

I know, I am dying hearing everyone talk about all this food. Thanksgiving is probably my favorite holiday for foods.

You doing well with the Carb Cycling?

Posted by: Jill

Carb cycling is going well!

EXCEPT, today is a no carb day and I am a very cranky girl today.

I want my oats.

Posted by: tucker01

When I decide to Cut, I am thinking about doing Carb Cycling.

Right now I am enjoying Bulking, mind you I am trying to keep it clean and minimize fat gains.

Listen to Jodi though, she is great and has helped me alot.

Hows the Weather, still pretty cold, I watched the Outdoor Game on the Weekend, couldn't imagine sitting in the stands. Playing though would be a different story, did it all the time when I was a kid.

Posted by: tucker01

Standing BB Shoulder Press Bar x20, 95x12, 115x8, 135x6, 135x5, 135x4 drop 115x5
Seated DB Press 50x10, 60x10, 70x6, 75x.5 drop 65x5
Behind the Back Cable Laterals 25x10, 30x10, 35x8, 40x5
Reverse Pec Dec 125x10, 145x10, 165x8 drop 115x10
Seated Hammer Shrugs (per side) 90x15, 135x10, 135x6 drop 90x8

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