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Third try's the charm.


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Posted by: Monolith

Male, 20 yrs old, 6'5", 248lbs.

Going to give carb cycling a try. Started yesterday. Here are the basics of my diet:


620 cals/meal
62g protein/meal
supplement with 20g fish oil, 1 multivitamin, and 15g creatine/day
3/6 meals 1 cup green veggies



High carb day:
4/6 meals = as many approved carbs as needed
must first eat minimum amount of protein
must first eat 1 apple

2/6 meals = protein only


Low carb day:
1g carbs/lb of bodyweight = 248g carbs/day
3/6 meals = carbs
82g carbs/meal
1 piece fruit with same 3/6 meals
other 3/6 meals protein only


No carb day:
6/6 meals = protein only


Posted by: Monolith

Meals for 12/17: No carb day

Meal 1: 40g whey, 2 T. natty PB, multivitamin
Meal 2: Can of tuna, 3 T. light safflower mayo, 20g whey
Meal 3: ~6 ounces chicken, 20g whey, 5g fish oil
Meal 4: ~8 ounces chicken
Meal 5: ~8 ounces chicken, 2 T. natty PB
Meal 6: 40g whey, 1 T. natty PB, 5g fish oil

Totals:
Cals - 2439
Fat - 86 *not including fish oil
Carbs - 33
Protein - 379

I think my fat was a bit high... i added fat to 4 meals instead of just two. I dont think its too bad for my first attempt, though. Next no carb day ill probably add fat to whichever meal i have tuna with, and the last meal of the day before bed. I also need to get some green veggies in there.


Posted by: P-funk

good luck man, hang in there. stick with it.


Posted by: Monolith

thanks


Posted by: Jodi

Quote:
I think my fat was a bit high... i added fat to 4 meals instead of just two. I dont think its too bad for my first attempt, though. Next no carb day ill probably add fat to whichever meal i have tuna with, and the last meal of the day before bed. I also need to get some green veggies in there.
That would be because of the Mayo and the extra T of Natty PB.


Posted by: Monolith

Quote:
Originally posted by Jodi
That would be because of the Mayo and the extra T of Natty PB.
But its LIGHT saff mayo! Only 4g fat per T (only 1 T of full fat mayo makes my tuna too dry).


Posted by: Jodi

But thats 12G fat. If you want to keep the mayo then you need to get rid of one of your meals with 2T. Natty PB. Remember, only 2 high fat meals, not 3


Posted by: Monolith

Meals for 12/18: Low carb day

Meal 1: 40g whey, apple, 1.2 cups brown rice (couldnt finish the rest... lol), 1/2 cup lowfat cottage cheese (my first time trying it... i ate it right out of the container. Y U C K !)
Meal 2: Can of tuna, 3 T. light saff mayo, 20g whey
Meal 3: 60g whey, 1.5 cups brown rice, apple
Meal 4: Can of tuna, 3 T. light saff mayo, 20g whey
Meal 5: 60g whey, apple, 1.5 cups brown rice
Meal 6: 40g whey (ill just add s'more fish oil in here... since i cant afford any more tasty fats to slow digestion )

Totals:
Cals - 3230
Fat - 61
Carb - 302
Protein - 376

Still having trouble with fat. I'd like to get it down around 40g/day... i guess i can start by taking off a T. of saff mayo from my tuna meals.

Cottage cheese is just plain nasty. I need to find some recipes or something....

And WTF! This is my "low" carb day, yet i had a hell of a time eating everything. I had no idea how messed up my metabolism had become.

Also... my carbs were over by about 50g. I think this is because of the apples. Are the carbs from apples counted into the total?


Posted by: Monolith

btw, here's a link to my fitday journal:

http://www.fitday.com/WebFit/PublicJ...wner=Monolith2


Posted by: Monolith

Ugh... looking at my meals from 12/18 again... and i just realized that a full 200g of my protein for the day came from whey. That sucks. Time to go buy more chicken i guess....

And still havent been getting any green veggies.


Posted by: Jodi

Quote:
Originally posted by Monolith
Still having trouble with fat. I'd like to get it down around 40g/day... i guess i can start by taking off a T. of saff mayo from my tuna meals.

Your fat is fine at 60G

Cottage cheese is just plain nasty. I need to find some recipes or something....

Cinnamon and Splenda

And WTF! This is my "low" carb day, yet i had a hell of a time eating everything. I had no idea how messed up my metabolism had become.

Well you've been gone a long time.

Also... my carbs were over by about 50g. I think this is because of the apples. Are the carbs from apples counted into the total?

No you don't count the apples. You should make it half an apple though per carb meal.



Posted by: Monolith

Ahh... ok. Yeah, i thought a whole apple with every carb meal was a bit much... but per TP's article, i should be eating "a 50-100 cal piece of fruit with each carb meal". My 6.5 ounce apples came out (according to fitday) at exactly 100 cals. I certainly wont complain about getting to eat less, though.

Bizarrely, i think tomorrow's high carb day is going to be my toughest. I'm gonna force myself to eat a crapload of food, like 700 cals/meal, just to see how fast i can get my metabo going.

I mean, just a few months ago, i was throwin down 6k cals a day and i was STILL hungry. Stupid body.


Posted by: senimoni

I had my first high carb day today.....I quite enjoyed...I love sweet potatoes!!! I don't know what I'll do for my low carb day b/c I'm not good with measuring carbs just yet.

Good Luck


Posted by: Monolith

Quote:
Originally posted by senimoni
I had my first high carb day today.....I quite enjoyed...I love sweet potatoes!!! I don't know what I'll do for my low carb day b/c I'm not good with measuring carbs just yet.

Good Luck
ooooh... good call. i havent had sweet potato's in a while - but theyre awesome! ill pick some up at the store tomorrow.


Posted by: Monolith

Man... i tried some regular sodium-packed tuna today for the first time in a while, and YUCK! It almost made me puke. The sodium free tuna may be a little dry... but its better then that stuff.


Posted by: Jill

Ever try protein pancakes? Any eay way to eat cottage cheese and you'd never know any was in their! Let me know is you want the recipe. On my high carb days I eat usually eat my 3 high carb meals all protein pancakes!


Posted by: Monolith

Quote:
Originally posted by Jill
Ever try protein pancakes? Any eay way to eat cottage cheese and you'd never know any was in their! Let me know is you want the recipe. On my high carb days I eat usually eat my 3 high carb meals all protein pancakes!
Yeah, i'd love the recipe. You make them sound pretty tasty!

I dunno how they'd turn out with me as the chef, though... im a calamity in the kitchen. Took me a few weeks just to figure out how to cook chicken breasts that tasted good.


Posted by: Monolith

WOW! I had an absolutely awesome back workout today. I havent felt this way since Jodi first gave me a proper diet to follow about a year ago.

Also, i'm not quite sure how, but my metabolism is speeding up a lot faster than i thought it would. I ate 2 cups of rice, 10 oz of chicken, half an apple, a T. of flax, 5g fish oil, and i was hungry 2 hours later.


Posted by: senimoni

Yes...plz post the recipe!!


Posted by: Monolith

Meals for 12/19: High carb day

Meal 1: 60g whey, 5g fish oil
Meal 2: 10oz chicken, 1.5 cups brown rice, 1 T. flax oil, 5g fish oil, apple
Meal 3: 8oz chicken, 2 cups brown rice, apple, 5g fish oil
Meal 4: 2 slice wheat bread, 2 T. nat PB, 60g whey
Meal 5: 8oz sweet potato, 8oz chicken, apple
Meal 6: 60g whey, 5g fish oil

Totals:
Cals - 3702
Fat - 77
Carbs - 278
Protein - 461

*Totals are not including apples or fish oil.

Still didnt get any veggies... keep forgetting. Fat went too high again, too. I only added a total of 26g of fat, but i wasnt counting on how much fat the other stuff has naturally.

Also disappointed in my carb intake. Just barely went above my carb requirements for a low carb day.

I'm almost looking forward to tomorrows no carb day... much easier to manage the meals.


Posted by: Jodi

Why are you counting your carbs? High carb days means no counting carbs. Eat til your satisfied. On top of that, I eat more carbs than that on my high carb days and I'm 1/2 your weight

Eat up boy. You will learn to enjoy the high carb days. Everyone and I mean everyone bitches about them at first, then after a week or two they love the high carb days and bitch about the no carb days.

Lets see what tomorrow is and, if you want, I can't help make suggestions on the fat.


Posted by: Monolith

Quote:
Originally posted by Jodi
Why are you counting your carbs? High carb days means no counting carbs. Eat til your satisfied. On top of that, I eat more carbs than that on my high carb days and I'm 1/2 your weight

Eat up boy. You will learn to enjoy the high carb days. Everyone and I mean everyone bitches about them at first, then after a week or two they love the high carb days and bitch about the no carb days.

Lets see what tomorrow is and, if you want, I can't help make suggestions on the fat.
haha... so wait, im not even supposed to COUNT my carbs on the high carb days? What if i eat 600g of carbs and dont even realize it?

But no worries, today's a no carb day... WOOHOO! LOL

And yeah, please give me some idea's on how i can cut the fat. With eating so much other "lean" food, im getting a ton of natural fat. Seems like if i add even the smallest amount of extra fat i go over 60g.


Posted by: Monolith

Hmmm...

Since im allowed to eat just about as much protein as i want on no carb days (for all of the days, actually), is it critical that i stick to 6 defined meals? Can i just eat protein whenever i get hungry throughout the day?


Posted by: Monolith

Meals for 12/20: No carb day

Meal 1: 6oz chicken, 20g whey
Meal 2: can of tuna, 2 T. light saff mayo, 20g whey
Meal 3: 5oz chicken, 20g whey
Meal 4: 9.5oz beef tenderloin
Meal 5: 6.5oz chicken, 20g whey
Meal 6: 60g whey

Totals:
Cals - 2443
Fat - 75
Carbs - 18
Protein - 415

*Totals not including fish oil.

Again with the veggies.

Fat was high again. I think it was the 10oz of tenderloin... according to fitday, it added 33g of fat. I even tried having my tuna with only 2 T. of mayo (yuck!).

I wasnt really craving carbs today... but i WAS craving more food in general.


Posted by: Monolith

lol... i weighed myself today, and im down to 243. I know its water loss from the no carb day, but it was still nice motivation.


Posted by: Monolith

wow... i just ate something really weird.

i just finished a can of tuna with some saff mayo... and was thinking about what i should have for a carb source and s'more protein. then i remembered i had a sweet potato left. then i remembered i still had some cottage cheese..........

so, yes, i combined them. one cooked 8oz sweet potato mashed in a bowl with 1/2 cup of cottage cheese mixed in. i'm eating it now... and im not quite sure how to describe it. it looks extremely unappealing (in fact it looks like someone ate it 20 minutes ago). its bright orange with little white chunks sprinkled in it. like a radioactive salami or something.

as for the taste, its not that bad. i finished it without any grimaces. i dont think it'll be at the top of my list for my next meal, though...


Posted by: Monolith

If i eat my 3 carb meals for my low carb day... and arent meeting the daily requirements for carbs, can i add a fourth carb meal? or should i stick to only 3/6 meals?


Posted by: Monolith

Meals for 12/21: Low carb day

Meal 1: 7oz sweet potato, 60g whey
Meal 2: can of tuna, 2 T. light saff mayo, 8oz sweet potato, 1/2 cup cottage cheese
Meal 3: 2 cups broccoli, 1.5 cups brown rice, 7.5oz chicken, apple
Meal 4: 6oz chicken, 20g whey
Meal 5: 6oz chicken, 20g whey
Meal 6: 40g whey, 2 T. PB

Totals:
Cals - 3007
Fat - 62
Carbs - 204
Protein - 397

*Totals not including broccoli, apples, or fish oil

Fat was on target, but i screwed up my fruit intake. At least i got *some* veggies in today. Carbs were low, too. It's hard when a sweet potato is almost enough carbs for one meal, but not quite enough. I need to find something to eat thats only like 10g of carbs more.... I guess i should just break out the brown rice again.

And god damn, im going through chicken like crazy!


Posted by: Leslie

Quote:
Originally posted by Monolith
If i eat my 3 carb meals for my low carb day... and arent meeting the daily requirements for carbs, can i add a fourth carb meal? or should i stick to only 3/6 meals?

Meet your carb requirememts. Only 3 carb meals allowed on low carb day if you are doing 6 meals. (2 carb meals if you are doing 5 meals per day).

As for your other question, in the other thread about protein:
Yes you can eat as much protein as you want, but at your meals. You should not be grazing or snacking.
Stick to a scheduled meal plan


Posted by: Monolith

Quote:
Originally posted by Leslie
Meet your carb requirememts. Only 3 carb meals allowed on low carb day if you are doing 6 meals. (2 carb meals if you are doing 5 meals per day).

As for your other question, in the other thread about protein:
Yes you can eat as much protein as you want, but at your meals. You should not be grazing or snacking.
Stick to a scheduled meal plan
Thanks.


Posted by: Monolith

I just had a piece of pepperoni pizza...

I put up a valiant fight, but my friend ordered it anyway. haha, not a good excuse, i know... but at least it was on my high carb day.

I was planning on giving myself a cheat meal every 2 weeks anyway, just didnt think i was gonna start this soon.

Next cheat: January 5th.


Posted by: Leslie

The carb cycle is not designed to incorporate cheats since are you taking in carbs. A cheat every 2 weeks on this plan will truely slow down progress.

Just informing you now so you don't wonder later on


Posted by: Monolith

Quote:
Originally posted by Leslie
The carb cycle is not designed to incorporate cheats since are you taking in carbs. A cheat every 2 weeks on this plan will truely slow down progress.

Just informing you now so you don't wonder later on
DAMMIT!

That stinks...

At least i found out only 5 days into the diet, and not several weeks, though. Thanks.

This diet is getting to be a bit of a pain. The only real protein sources i have are chicken and whey. And since i weigh ~245, that means im eating a LOT of both each day. I've got cans of tuna, but keeping my fat at 60g a day means tuna has become a rare treat. Not to mention that jar of natty PB taunting me every time i open the fridge. LOL It takes me like 20 minutes just to eat each meal. On a high carb day, each meal is like 8oz chicken, a couple cups of rice, broccoli, fish oil, etc. It's like a full time job.


Posted by: Monolith

Meals for 12/22: High carb day

Meal 1: 6oz chicken, 20g whey, 2 cups rice, apple
Meal 2: 1 slice pepperoni pizza , 6oz chicken, 1/2 cup brown rice, apple
Meal 3: 60g whey, 2 cups brown rice, apple
Meal 4: 7.5oz chicken, 1 cup brown rice, 6.5 ounce sweet potato, apple
Meal 5: 60g whey
Meal 6: 40g whey

Totals:
Cals - 3737
Fat - 66
Carbs - 359
Protein - 414

*Totals not including fish oil or apples


Well, i think i've started to enjoy the high carb days. Jodi was right. I need to find a way to make meals easier to prepare/eat, though. I've got a ton of rice in the fridge, along with chicken breasts... but the rice is really hard to get down. It's dry, and im just dying to put a T. of flax over it, but i cant if im going to keep fat down to 60g/day. I'm eating so much chicken too... and even with all the chicken, a ton of my protein is coming from whey. I'm going to give this diet my all, but i'm not sure how long i can keep eating nothing but chicken, brown rice and whey.


Posted by: Hammerlynn

Maybe some salsa would help on the rice issue. Gives it some flavor and makes it not so dry


Posted by: Monolith

Quote:
Originally posted by Hammerlynn
Maybe some salsa would help on the rice issue. Gives it some flavor and makes it not so dry
Good idea! Any suggestions as to the brand?


Posted by: P-funk

I like Newman's own salsa.


Posted by: Hammerlynn

I actually like Pace Picante sauce the best or the Tostitos brand is also yummy. Both can be found at Sam's club. Who can pass up a vat of salsa?


Posted by: Monolith

Haha... i'll try a few different brands.

Are there any carbs in the salsa? Is it something i can safely have on a no carb day?


Posted by: Monolith

Meals for 12/23: No carb day

Meal 1: 60g whey
Meal 2: 7.4oz chicken
Meal 3: can of tuna, 2 T. light saff mayo, 20g whey
Meal 4: 6.4oz chicken, 20g whey
Meal 5: 60g whey, 2 T. natty PB
Meal 6: 60g whey

Totals:
Cals - 2297
Fat - 61
Carbs - 32
Protein - 407

Ran out of chicken AND fish oil today. Only had 5g of fish oil left... took it this morning with the first meal. Chicken, as you can see, only lasted me to the 4th meal. Sooo much whey today... i feel gross. I need solid food, but i dont have anything else that's lean.


Posted by: Leslie

I was going to say where is the fih oil

As for feeling sick, you have way too much whey


Posted by: Monolith

Quote:
Originally posted by Leslie
I was going to say where is the fih oil

As for feeling sick, you have way too much whey
WHOA! I'm absolutely swimming in fish oil today. I ordered 12 1gx100 bottles of it on monday, and it just got here today. Should last me a couple months. It's like an early xmas gift.

Yeah... im getting sick of this whey. You know what the worst part of it is, though? It's Optimum's STRAWBERRY flavor! The most godawful whey flavor ever.

I'm gonna run down to the store today and see if i can get s'more chicken, but i'm not sure what their holiday hours are.


Posted by: P-funk

Wow, I always wondered how the strawberry flavor tasted. I was always tempted to pick up a container just to taste it but I guess that is a bad idea, lol.


Posted by: Monolith

Quote:
Originally posted by P-funk
Wow, I always wondered how the strawberry flavor tasted. I was always tempted to pick up a container just to taste it but I guess that is a bad idea, lol.
Well here's the thing... if you make it into a legitimate shake, with a couple T. of cream and some strawberrys, it tastes GREAT! But as i've been having it recently, with just water (and with 60g at a time... a lot of floaters... ), it's pretty nasty.


Posted by: P-funk

Yeah, most flavors will taste good if blended with that stuff, unfortunatly I am mostly on the run so I have to get flavors that taste good in a shaker bottle when mixed with water.


Posted by: Monolith

Quote:
Originally posted by P-funk
Yeah, most flavors will taste good if blended with that stuff, unfortunatly I am mostly on the run so I have to get flavors that taste good in a shaker bottle when mixed with water.
Stick to chocolate then.


Posted by: Monolith

Meals for 12/24 and 12/25: Low carb and High carb days

Meals 1-6: HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA

AKA: Christmas food claims another victim. I was able to keep my protein intake consistent, but everything else went to hell.

Tomorrow i'll just have to start fresh, because today was just disgusting. I had three cookies, a piece of cake, and a slice of yule log. Not to mention all the uber-carby stuff with xmas dinner.

Ah well. It was tasty at least.


Posted by: P-funk

You should see what my meals look like these past couple of days


Posted by: Monolith

Quote:
Originally posted by P-funk
You should see what my meals look like these past couple of days
lol

I just had another cookie...

I just tell myself that i'm "getting it all out of my system" for tomorrow.


Posted by: Monolith

Meals for 12/26: No carb day

Meal 1: 60g whey
Meal 2: can of tuna, 2 T. light saff mayo, 20g whey
Meal 3: can of tuna, 2 T. light saff mayo, 20g whey
Meal 4: 60g whey
Meal 5: 60g whey

Still recovering from xmas... :/

Havent gotten to the store yet. No chicken. I'm going tomorrow....

Also, my sleep cycle is all screwed up. It's 5:15am and i havent gone to bed yet.


Posted by: Monolith

Meals for 12/27: No carb day

Meal 1: 60g whey
Meal 2: can of tuna, 2 T. light saff mayo, 20g whey
Meal 3: 6.5oz chicken, 1 cup broccoli
Meal 4: 5.5oz chicken, 20g whey, 2 T. natty PB
Meal 5: 60g whey
Meal 6: missed

Totals:
Cals - 1894
Fat - 54
Carbs - 26
Protein - 328

Decided to have 2 no carb days in a row for a couple reasons. One, i still felt like jabba after eating all that crap on xmas. Two, monday is chest/bi day, which usually kills me, and i wanted my high carb day to coincide with it. Still, my diet today sucked. Cals were **WAY** too low. That missed meal really killed me. Tomorrow will be a perfect diet day, or i'll die trying.

My sleep cycle is still messed up... it's 3 am and im only just going to bed.


Posted by: Monolith

Meals for 12/29: Low Carb Day

Meal 1: 7.5oz chicken
Meal 2: 1.75 cup brown rice, 8oz chicken (forgot apple )
Meal 3: 1.75 cup brown rice, 1 T. flax, 8oz chicken, apple
Meal 4: can of tuna, 2 T. light saff mayo, 20g whey
Meal 5: 1.75 cup brown rice, 60g whey, apple

Totals: *per usual, not including fish oil or apples (or veggies if i ate any... )

Cals - 3290
Fat - 61
Carbs - 299
Protein - 362

Carbs were a little high, protein was a little low. Protein was likely because i missed my sixth meal... AGAIN. I'll get it once i get my sleep cycle back to normal.

Next low carb day i'll just stick with 1.5 cups of brown rice at the carb meals... 1.75 looks like it was just a lil too high. At least ive finally got the fat down to a consistent amount.


Posted by: Monolith

Meals for 12/30: High carb day

Meal 1: 60g whey, 2 cups brown rice
Meal 2: 6.5oz chicken, 20g whey, apple, 1 cup brown rice
Meal 3: 1 cup brown rice, 60g whey
Meal 4: 4 slice wheat bread (YUM!!), 2 T. natty PB, 60g whey
Meal 5: 6.5oz chicken, 20g whey
Meal 6: 60g whey, 1 T. natty PB

Totals: not including fish oil or apples
Cals - 3556
Fat - 72
Carb - 293
Protein - 446

Besides the wheat bread, i didnt enjoy my carbs at all today. I keep forgetting to pick up some salsa at the store to throw on my rice.

Besides that, are there any other tasty carbs allowed on this plan? Besides the sweet potato? If not, i'll live with it... but alternatives would be great.

On a side note, i had a freakin' killer chest/bi workout today. I had planned on doing a dropset for my last set on chest... and feeling a little blown from the first few sets, i set the weight a bit lower than what it would normally be at. Still couldnt do more than a couple reps... lol! Weights went up in previous sets tho, so im not complaining.

Also: I saw a guy squatting near 600lbs in my gym today. He made it look easy as hell too.


Posted by: Monolith

Meals for 12/30: No carb day (just realized i had been messing up my dates )

Meal 1: 5.5oz chicken, 20g whey
Meal 2: can of tuna, 2 T. light saff mayo, 20g whey
Meal 3: 6oz chicken, 20g whey
Meal 4: 60g whey
Meal 5: can of tuna, 2 T. light saff mayo, 20g whey
Meal 6: 60g whey

Totals:
Cals - 2161
Fat - 52
Carbs - 28
Protein - 395

I'm happy with today, with the exception that i'm still having trouble with getting any veggies/fiber.

Can i substitute something like metamusil for veggies?


Posted by: Hammerlynn

I have been using Benefiber and love it!!! It causes no tummy distress and the best part is you can put it in anything. I put it in my protein shakes. 1T=4g of carbs/3 of which are fiber so it does not add too many unwanted carbs.


Posted by: Monolith

Quote:
Originally posted by Hammerlynn
I have been using Benefiber and love it!!! It causes no tummy distress and the best part is you can put it in anything. I put it in my protein shakes. 1T=4g of carbs/3 of which are fiber so it does not add too many unwanted carbs.
Nice, i'll give it a shot. 1/4 of it still being carbs, ill have to find something else to use on my no carb days, though.... ugh. steaming up broccoli every 3 hours is so annoying. :/


Posted by: Monolith

Meals for 1/1/04 (Happy New Year! ): Low Carb Day

Meal 1: can of tuna, 2 T. light saff mayo, 20g whey
Meal 2: 1.5 cups brown rice, 60g whey, apple
Meal 3: 6oz chicken, 1.5 cups brown rice, 2 T. salsa (YUM!), apple
Meal 4: 8.75oz chicken, 1.5 cups brown rice, 2 T. salsa, apple
Meal 5: 60g whey, 1 T. flax oil
Meal 6: 60g whey

Totals:
Cals - 3172
Fat - 62
Carbs - 240
Protein - 408

Again, im satisfied with the day. Fat was kept around 60g again... i'm glad im getting consistent with this. I had trouble with it in the beginning.

The salsa made a HUGE difference in the rice. Much easier to eat now. Awesome tip.

I'm almost out of whey, though... i ordered some from Mike earlier today. Hope it gets here by friday.


Posted by: Hammerlynn

Quote:
The salsa made a HUGE difference in the rice. Much easier to eat now. Awesome tip.
Glad it worked out


Posted by: Monolith

Quote:
Originally posted by Hammerlynn
Glad it worked out
I actually look forward to the rice now.

Which might actually be a bad thing... low carb days are going to be much more painful now.


Posted by: Monolith

Meals for 1/1/04: High carb day (ive given up on trying to get the dates right )

Meal 1: 2 cups brown rice, 10oz chicken, 2 T. salsa
Meal 2: 1 cup brown rice, apple, 6oz chicken, 2 T. salsa
Meal 3: can of tuna, 2 T. light saff mayo, 20g whey, 2 cups broccoli
Meal 4: 5oz chicken, 3 cups brown rice, apple, 4 T. salsa
Meal 5: 1.5 cups brown rice, 4 slice wheat bread, 2 T. natty PB, apple, 2 T. salsa

Totals: *not including apples, veggies, fish oil, etc
Cals - 3773
Fat - 67
Carbs - 437
Protein - 342

What a change from a couple weeks ago. I've gone from not being able to eat 1.5 cups of rice at a sitting, to eating 3+ cups. Very tasty with the salsa.

I'm curious though... is salsa something i should only add on high carb days? Similar to the wheat bread? The salsa just seems too tasty to be something i can add so often.


Posted by: P-funk

I have salasa all the3 time thorugh out my diet, until the end when I need to watch my sodium intake.


Posted by: Monolith

Quote:
Originally posted by P-funk
I have salasa all the3 time thorugh out my diet, until the end when I need to watch my sodium intake.
Damn... that's like music to my ears. I think i could probably go through an entire jar of salsa on a high carb day.


Posted by: P-funk

Well, just make sure it fits into the diet plan that you are doing. I don;t diet like you do so for me I can get away with it but you are using someone elses plan so it may not work with what they are trying to do.


Posted by: Monolith

Quote:
Originally posted by P-funk
Well, just make sure it fits into the diet plan that you are doing. I don;t diet like you do so for me I can get away with it but you are using someone elses plan so it may not work with what they are trying to do.
That's a good thought. I mentioned it to TP (it's his carb cycling diet), and looks like its acceptable. Phew.


Posted by: Monolith

Meals for 1/2: No carb day

Meal 1: can of tuna, 2 T. light saff mayo, 20g whey
Meal 2: 60g whey
Meal 3: 60g whey
Meal 4: can of tuna, 2 T. light saff mayo, 20g whey
Meal 5: 8.25oz chicken (finally got to the store to get some chicken... whey = YUCK)
Meal 6: 6.75oz chicken

Totals:
Cals - 2097
Fat - 52
Carbs - 24
Protein - 380

Whey nearly made me sick again... but i ran out of chicken.

Got a little bit at the store late today, but i need to stock up on more tomorrow. It goes bad so quickly though. I go through like 6lbs of it every 2 days. I'm gonna have to start my own chicken farm just to keep up.


Posted by: P-funk

Chicken doesn't go bad that quickly, just buy a bunch and freeaze it. It will be okay for a long time then. I usually buy the whole chicken breat (bine skin and all) then I boil it, let it cool and then skin and de-bone it. It saves a lot of money and I get way more chicken then if I spend my money on the pre-sliced chicken breasts. it is a little more work but I don't mind it that much anymore.


Posted by: Monolith

Quote:
Originally posted by P-funk
Chicken doesn't go bad that quickly, just buy a bunch and freeaze it. It will be okay for a long time then. I usually buy the whole chicken breat (bine skin and all) then I boil it, let it cool and then skin and de-bone it. It saves a lot of money and I get way more chicken then if I spend my money on the pre-sliced chicken breasts. it is a little more work but I don't mind it that much anymore.
Hey, thats a pretty good idea with the bone-in breasts. It would be a lot cheaper.... The breasts i bought at the store last night were $5.50/lb.

How long does chicken typically last in a refrigerator once its cooked?


Posted by: Hammerlynn

Holy crap that's expensive. Do you have a Sam's or Costco near? I get a 5lb bag of chx tenderloins (99% FF/non-breaded) for around $11.

I cook about half a bag at a time and eat it all week. Never been sick yet!


Posted by: Monolith

Quote:
Originally posted by Hammerlynn
Holy crap that's expensive. Do you have a Sam's or Costco near? I get a 5lb bag of chx tenderloins (99% FF/non-breaded) for around $11.

I cook about half a bag at a time and eat it all week. Never been sick yet!
We've got a costco, but im not a member. There's a place just like it nearby though, called "BJ's". I'll check there for those tenderloins... sound like it would be a much better deal. Tenderloins would probably cook a lot faster, too.

Also:
I just got back from the gym and seriously sprained my lower back. Third rep on second set of deads, and i got a mild pain in the lower back. Didnt think too much of it, and did another rep... then it got a little worse. Stopped there. Now i've got a mild throbbing pain. Hurts like a bitch when i bend over.

I was planning on doing squats tuesday, but i doubt this'll be healed up enough for them.


Posted by: P-funk

Quote:
Originally posted by Monolith
Hey, thats a pretty good idea with the bone-in breasts. It would be a lot cheaper.... The breasts i bought at the store last night were $5.50/lb.

How long does chicken typically last in a refrigerator once its cooked?
I'll cook some on Sunday and eat it up until wed. Then, wed. night I cook some more for the rest of the week. So I keep it about 3 days.


Posted by: Monolith

Meals for 1/3: Low Carb Day

Meal 1: can of tuna, 2 T. light saff mayo, 20g whey
Meal 2: 1.5 cups brown rice, 7.5oz chicken, 2 T. salsa
Meal 3: 60g whey
Meal 4: 1.5 cups brown rice, 4oz chicken, 20g whey, 2 T. salsa
Meal 5: 1.5 cups brown rice, can of tuna, 20g whey, 1 T. flax oil, 3 T. salsa
Meal 6: 60g whey

Totals:
Cals - 3088
Fat - 59
Carbs - 250
Protein - 396

I'm beginning to get pretty good at keeping my carbs right around 248g/day on low carb days. I thought it would take longer to get right. Fat was good as well.

Still eating too much whey per meal, and not getting fiber/veggies. Going to the store tomorrow, ill pick up some metamucil or that benefiber.

Shopping list:
Apples, chicken, chicken, more chicken, some chicken, maybe some more chicken, and chicken. Also need cottage cheese and PB.


Posted by: Hammerlynn

I'll warn you that the metamucil will taste like drinking sand sludge The benefiber safely mixes in a water or a shake and you do not know it's there. Oh hey..you grocery list doesn't mention chicken


Posted by: Monolith

Quote:
Originally posted by Hammerlynn
I'll warn you that the metamucil will taste like drinking sand sludge The benefiber safely mixes in a water or a shake and you do not know it's there. Oh hey..you grocery list doesn't mention chicken
Sludge eh? Well, maybe... but i can't imagine how anything can taste worse than the whey i've been eating lately. I ran out of Optimum, and my order from 1fast didnt get here for friday, so i've been using some old GNC stuff i had. Talk about sludge... literally makes me want to vomit just when i take the cover off the tub.

And thanks for the reminder about the chicken... i'll add it to my list.


Posted by: Monolith

Meals for 1/4: High Carb Day

Meal 1: 60g whey, 2 cups brown rice, 3 T. salsa
Meal 2: 2 cups brown rice, 7oz chicken, apple, 3 T. salsa
Meal 3: 2 cups brown rice, 6.5oz chicken, 3 T. salsa
Meal 4: 60g whey, 1 T. flax
Meal 5: 1.25 cups brown rice, apple, 6.4oz chicken, 3 T. salsa, 4 pieces wheat bread, 2 T. natty PB

Totals:
Cals - 3996
Fat - 74
Carbs - 458
Protein - 366

Still not getting 6 meals in... pissing me off. I need to stay awake longer. I'm sleeping like 9 hours a day...


Posted by: Monolith

Well, it's been 2.5 weeks since i started this meal plan. Weighed myself this morning, and i lost...............












































Drum roll please!









































1.5 lbs!

I'm actually quite pleased. I cheated excessively in the beginning of the diet, so its probably closer to 1.5 weeks that ive been carb cycling. I'm also extremely suprised at just how many carbs i can eat and still see an overall decrease in bodyweight. It feels like im bulking, yet still losing bf.

Let's see if a strictly clean diet for the next 2 weeks accelerates the fat loss at all.


Posted by: Monolith

Meals for 1/5: No carb day

Meal 1: 6.5oz chicken, 20g whey
Meal 2: 5.5oz chicken, 20g whey
Meal 3: 60g whey
Meal 4: 8.25oz chicken, 1 T. natty PB
Meal 5: 60g whey, 1 T. natty PB

Totals:
Cals - 1989
Fat - 51
Carbs - 22
Protein - 358

A shitty day. Cals were way too low, even for a no carb day. Gym sucked today as well. Maybe it was because it was a no carb day... but my weights decreased slightly. Very unmotivating.


Posted by: Monolith

Meals for 1/6: Low carb day

Meal 1: 60g whey
Meal 2: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 9oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 4: 60g whey
Meal 5: apple, 8oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 3298
Fat - 56
Carbs - 256
Protein - 433

Missed fat with a meal. No fiber. Weights in the gym were adequate.


Posted by: Monolith

Meal for 1/7: High carb day

Meal 1: apple, 9oz chicken, 2 cups brown rice, 3 T. salsa
Meal 2: 60g whey, 1 T. natty PB
Meal 3: apple, 7.5oz chicken, 2.5 cups brown rice, 3 T. salsa
Meal 4: apple, 9oz chicken, 2.5 cups brown rice, 3 T. salsa
Meal 5: apple, 60g whey, 8.5oz sweet potato
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 4320
Fat - 68
Carbs - 439
Protein - 471

God damn... i ate a crapload of food today.

If i can actually lose weight, and eat like this every 3 days... i swear i'll mail TP a check for $100!

A tweak just might be in order... sunday's weight will tell.


Posted by: atherjen

best of luck Monolith! looks great!


Posted by: Monolith

Wow... for a no carb day, i just had a heck of a tri/shoulder workout. Tri's havent felt this good in a while. Probably has something to do with the E/C stack i had prior to hittin the gym... havent done one in a while.


Quote:
Originally posted by atherjen
best of luck Monolith! looks great!
Hey, thanks! Yeah... eating that much food on a "cut" probably looks great to everyone.

I'm beginning to get a little skeptical that it's this easy... i think my high carb days are getting just a little overdone. Time will tell i guess.


Posted by: Jodi

Quote:
I'm actually quite pleased. I cheated excessively in the beginning of the diet, so its probably closer to 1.5 weeks that ive been carb cycling. I'm also extremely suprised at just how many carbs i can eat and still see an overall decrease in bodyweight. It feels like im bulking, yet still losing bf.
Good. Now see what you could have done if you didn't cheat

Being able to eat all these carbs is my favorite part about this plan


Posted by: Monolith

Quote:
Originally posted by Jodi
Good. Now see what you could have done if you didn't cheat

Being able to eat all these carbs is my favorite part about this plan
Yeah... but did you see my last high carb day? Remember when i said i didnt like the high carb days? Well... i think i've gotten over that hurdle - and then some.


Posted by: Monolith

Meals for 1/8: No carb day

Meal 1: 60g whey
Meal 2: can of tuna, 2 T. light saff mayo, 20g whey
Meal 3: 60g whey
Meal 4: can of tuna, 2 T. light saff mayo, 20g whey
Meal 5: 60g whey
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 2165
Fat - 57
Carbs - 39
Protein - 388

Ran out of chicken again... as you can probably tell by the 280g of whey i ingested today.

Gonna go to the store tomorrow. It's such a pain in the ass though... the natural foods store is a good 30 mins away. The regular grocery store near me has chicken too, but its just as expensive and doesnt taste as good.


Posted by: Jodi

Quote:
Originally posted by Monolith
Yeah... but did you see my last high carb day? Remember when i said i didnt like the high carb days? Well... i think i've gotten over that hurdle - and then some.
I told you it wouldn't take long


Posted by: Monolith

Meals for 1/9: Low Carb Day

Meal 1: 60g whey, 1 T. natty PB
Meal 2: 1.5 cups brown rice, can of tuna, 20g whey, 3 T. salsa
Meal 3: 1.5 cups brown rice, 60g whey, 3 T. salsa, apple
Meal 4: 60g whey
Meal 5: 7oz chicken, 1.5 cups brown rice, 3 T. salsa, apple
Meal 6: 60g whey
Meal 7: 60g whey, 1 T. natty PB

Totals:
Cals - 3522
Fat - 63
Carbs - 265
Protein - 482

Actually managed 7 meals today... suprising.

Also, i had an absolutely fantastic back w/o today. Really phenomenal. Lats havent felt that good in a while. Traps got hit nice and hard too.


Posted by: Monolith

Meals for 1/10: High carb day

Meal 1: apple, 8.5oz chicken, 2 cups brown rice, 4 T. salsa
Meal 2: apple, 7oz chicken, 2 cups brown rice, 4 T. salsa
Meal 3: apple, 8.5oz chicken, 2 cups brown rice, 4 T. salsa
Meal 4: 60g whey, 1 T. natty PB
Meal 5: apple, 7oz chicken, 2 cups brown rice, 4 T. salsa

Totals:
Cals - 3775
Fat - 55
Carbs - 417
Protein - 379

Only 5 meals again... cals and carbs were still good, though.


Posted by: Monolith

Alright... weighed myself this morning. I'm at 247. Same weight as 3 days ago, up .5lb from 6 days ago. Down 1.5lbs since i started.

So, basically, my weight is unchanged. I'm not sure how to go from here... let it go for another couple weeks, and see if im actually "recompositioning"? Give myself a tweak now (was thinking of giving myself defined limits for the high carb day)?

Best choice would probably be to let it go for a little while longer, to see if my weights in the gym increase... but im getting anxious.


Posted by: P-funk

Yeah, see if your body composition has changed. The scale isn't always the best indication. Also, /5lbs in 6 days is nothing to shake a stick at....remeber slow and steady to preserve LBM.


Posted by: Monolith

Quote:
Originally posted by P-funk
Yeah, see if your body composition has changed. The scale isn't always the best indication. Also, /5lbs in 6 days is nothing to shake a stick at....remeber slow and steady to preserve LBM.
UP .5lb since 6 days ago, not down.

Total change since i started is down 1.5lbs, but i think its safe to assume that that was all water weight.


Posted by: Monolith

Meals for 1/11: No carb day

Meal 1: 60g whey, 1 T. natty PB
Meal 2: 8oz chicken
Meal 3: 7.5oz chicken
Meal 4: 60g whey
Meal 5: 6.5oz chicken, 20g whey
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 2298
Fat - 57
Carbs - 26
Protein - 418


Posted by: Monolith

wtf

Weighed myself this morning, right after the no carb day, expecting i'd see at least a couple lb decrease from water weight. Instead, i gained another .5lb... WTF?

I think i might change my cycle to High Carb/No Carb/Low Carb/No Carb, instead of No Carb/Low Carb/High Carb.


Posted by: Monolith

Meals for 1/12: Low Carb Day

Meal 1: can of tuna, 2 T. light saff mayo, 20g whey
Meal 2: apple, 8.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 4: apple, 8oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 5: 6.5oz chicken
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 3387
Fat - 63
Carbs - 274
Protein - 414

No veggies (whats new?)... and i was a little sporadic with the fish oil today. Forgot it with a couple meals. I need to stop slacking here... already gone way too long without veggies. Very unhealthy. I'm gonna grab some cucumbers tomorrow... theyll be easier to eat then steaming up some frozen broccoli every few hours.


Posted by: Monolith

Alright... the high carb days still have me confused.

According to the carb cycling article, you should eat carbs until satisfied. I'm a horrible judge of that, so i figured id just give myself a moderate increase from the low carb day - 3 meals w/ 1.5 cups of rice on the low day vs. 4 meals of 2 cups rice on the high day. Well, since my weight doesnt seem to be decreasing (and stupidly i didnt take any measurements before i started), im going to start limiting my high carb days to 4 meals of 1.5 cups brown rice, instead of 2 cups. It'll only decrease my total carbs by about 90g, but it should make a difference.


Posted by: Monolith

Meals for 1/13: High Carb Day

Meal 1: 1.5 cups brown rice, 5.5oz chicken, 3 T. salsa
Meal 2: apple, 6oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 60g whey, 1.5 cups brown rice, 3 T. salsa
Meal 4: apple, 6oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 5: 60g whey, 1 T. natty PB
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 3453
Fat - 59
Carbs - 338
Protein - 387

Apart from the usual screwups, today wasnt bad. First day trying a 'lower' high carb day. Anxious to see what the weight will be in 6 days.


Posted by: Hammerlynn

Salsa does not count as a veggie


Posted by: Monolith

Quote:
Originally posted by Hammerlynn
Salsa does not count as a veggie


Actually... thanks. Reminded me i was supposed to pick up some cucumber today.


Posted by: Monolith

Meals for 1/14: No carb day

Meal 1: 6oz chicken
Meal 2: 60g whey, 1 T. natty PB
Meal 3: 5oz chicken, 20g whey
Meal 4: 8.5oz chicken
Meal 5: 60g whey
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 2183
Fat - 54
Carbs - 26
Protein - 397

Eh.

Bought some cucumbers today... but got paranoid about the carbs. I know theyre fibrous... but ALL the carbs arent fiber. Maybe i should just eat the veggies on my carb days?


Posted by: Monolith

Meals for 1/15: Low Carb Day

Meal 1: 1.5 cups brown rice, can of tuna, 20g whey, 3 T. salsa, apple
Meal 2: 1.5 cups brown rice, 60g whey, 3 T. salsa, apple, 5oz cucumber
Meal 3: 1.5 cups brown rice, can of tuna, 20g whey, 3 T. salsa, apple, 1 T. natty PB
Meal 4: 60g whey
Meal 5: 60g whey, 1 T. natty PB

Totals:
Cals - 2894
Fat - 49
Carbs - 271
Protein - 350

Today was alright - i even managed to get a veggie in, for once.

Didnt have time for a 6th meal, though. Total cals were still decent. Ran out of chicken - again.

I realized something else today - i've been cycling my days incorrectly. I've been going No/Low/High, instead of the recommended No/High/Low. I'm thinking that this may have been why my progress has been inconsistent at best. Over the next several days im thinking of getting back into a proper cycle by following this schedule: High/No/No/High/Low/No/...

Any comments? Suggestions? Should i bother switching to No/High/Low, or does it not make much of a difference?


Posted by: atherjen

Monolith diet looks good yestarday! keep eating those veggies if you can!

as for switching the rotation to high/low/no I think that you might find some changes(good ones) in doing so. try it that way for a while instead of what you were doing.


Posted by: Monolith

Quote:
Originally posted by atherjen
Monolith diet looks good yestarday! keep eating those veggies if you can!

as for switching the rotation to high/low/no I think that you might find some changes(good ones) in doing so. try it that way for a while instead of what you were doing.
Alright, i'll give it a try. Two no carb days in a row starting tomorrow to keep from stacking too many carb days together.

Veggies are alright, but theyre so annoying... cooked veggies dont last long in the fridge, and uncooked veggies dont last long period. Is that benefiber/metamucil ok to use as a replacement for veggies? Or just supplemental?


Posted by: atherjen

smart plan

hmm is there any other veggie that you like? how about making a strifry.. say chicken and broccoli, mushrooms, onions, peppers, cooked in a lil olive oil. sound tasty?
theres not real replacment for veggies, its best to get them in if you gain.


Posted by: Monolith

I like just about every veggie - its just its a pain to cook them so often. Im having troulbe enough with the chicken... i go through about 8lbs every 3 days. :/

The chicken stirfry sounds pretty good, but that olive oil would mess with with the diet. Per TP's article on CC, i can't add anything during the cooking process.


Posted by: Monolith

Meals for 1/16: High carb day

Meal 1: err...

Yeah, so, i kind of lost track of my meals today. In fact, i lost track so badly, i think i had five carb meals instead of 4...

Cals are probably around 4000, as i think i got 7 meals in today. Eating like that makes me look forward to the consecutive no carb days starting tomorrow.

I hate making mistakes like this, its a sign im not taking this seriously enough. I need to keep it a priority.

These mistakes will be my 'cheats'. One a month, perhaps. But no more.


Posted by: P-funk

Quote:
Originally posted by Monolith
I like just about every veggie - its just its a pain to cook them so often. Im having troulbe enough with the chicken... i go through about 8lbs every 3 days. :/

The chicken stirfry sounds pretty good, but that olive oil would mess with with the diet. Per TP's article on CC, i can't add anything during the cooking process.

cook it in calorie free, non-stick cooking spray

I cook my veggies like everything else. Steam them and then throw them in atuperware in the fridge. take them out, heat them up if I want, and eat them the rest of the week.

Why so much chicken? why not switch up and eat some tuna or red meat or other fish. just to get different types of proteins


Posted by: Monolith

Quote:
Originally posted by P-funk
cook it in calorie free, non-stick cooking spray

I cook my veggies like everything else. Steam them and then throw them in atuperware in the fridge. take them out, heat them up if I want, and eat them the rest of the week.

Why so much chicken? why not switch up and eat some tuna or red meat or other fish. just to get different types of proteins
i eat a good amount of tuna, too... had 3 cans yesterday. :/ usually have a good amount of whey every day, too.

i suppose it is a bit limited, though. i havent had any red meat in a while... probably about a month.


Posted by: atherjen

Quote:
Originally posted by P-funk
cook it in calorie free, non-stick cooking spray

I cook my veggies like everything else. Steam them and then throw them in atuperware in the fridge. take them out, heat them up if I want, and eat them the rest of the week.
of proteins
yes, easy as that!
also, just drizzle some olive oil over the stiryfry after for some added flavour, even adding some Mrs Dash spices is great!


Posted by: P-funk

Quote:
Originally posted by Monolith
i eat a good amount of tuna, too... had 3 cans yesterday. :/ usually have a good amount of whey every day, too.

i suppose it is a bit limited, though. i havent had any red meat in a while... probably about a month.

i eat red meat at the least once a week.


Posted by: Monolith

Quote:
Originally posted by P-funk
i eat red meat at the least once a week.
i tend to get on "kicks"... like if i have chicken, chicken is ALL ill have for days. if i have meat, meat is ALL ill have for days.

i think i have some sort of obsessive disorder


Posted by: Monolith

Meals for 1/17: No carb day

Meal 1: 7oz chicken
Meal 2: 60g whey
Meal 3: 6.5oz chicken, 20g whey, 1 T. natty PB
Meal 4: 60g whey
Meal 5: 9.5oz chicken, 1 T. natty PB

Totals:
Cals - 2014
Fat - 52
Carbs - 20
Protein - 361

No meal 6. No fiber. The usual. Tomorrow will be another no carb day, then monday will be a high carb day.


Posted by: Monolith

Meals for 1/18: No Carb Day

Meal 1: 6oz chicken, 20g whey
Meal 2: 60g whey
Meal 3: 5.5oz chicken, 20g whey, 1 T. natty PB
Meal 4: 4.5oz chicken, 20g whey
Meal 5: 8oz chicken
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 2280
Fat - 57
Carbs - 24
Protein - 414

No fiber. Need more variation in protein.


Posted by: Monolith

Meals for 1/19: High Carb Day

Meal 1: 8oz chicken, 1.5 cups rice, 3 T. salsa
Meal 2: 8.5oz chicken, 1.5 cups rice, 3 T. salsa, apple
Meal 3: 60g whey
Meal 4: 8.5oz chicken, 1.5 cups brown rice, 3 T. salsa, apple
Meal 5: 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa, apple

Totals:
Cals - 3258
Fat - 46
Carbs - 320
Protein - 370

More of the same. blablabla.


Posted by: Monolith

I had jury duty today... ugh. Hours and hours of waiting around for nothing. Missed a meal, which sucked. Sat there doing nothing thinking to myself "I NEED TO EAT!" One of the guards was like "dont worry, we get a lunch break from 1 to 2." This was at 8 am... LOL. I was pissed.


Posted by: Monolith

Meals for 1/20: Low carb day

More of the same... can't post exactly what i ate because fitday is slow as hell. Had a big gap between meals 1 and 2, though, because of jury duty.


Posted by: atherjen

Looking good!


Posted by: Monolith

Meals for 1/21: No carb day

Meal 1: 60g whey
Meal 2: can of tuna, 2 T. light saff mayo, 20g whey
Meal 3: 60g whey
Meal 4: can of tuna, 2 T. light saff mayo, 20g whey
Meal 5: 60g whey
Meal 6: 6.5oz chicken
Meal 7: 60g whey

Totals:
Cals - 2382
Fat - 56
Carbs - 36
Protein - 442

Satisfied. Im still being stubborn (or lazy?) about my fiber. I really dont want to eat any green veggies on my no carb days... because there are still carbs in that stuff. Its not all taken care of by the fiber.

Bleh.

Im really looking forward to the high carb day tomorrow... mmmm....


Posted by: atherjen

you REALLY need some green veggies in there. somehow some way!
are you having any fats (fish oil caps) with all that whey protein?


Posted by: Monolith

Quote:
Originally posted by atherjen
you REALLY need some green veggies in there. somehow some way!
are you having any fats (fish oil caps) with all that whey protein?
Yeah, im adding 5g fish oil with meals i dont have another added source of fat.

Whats the benefit of veggies, anyway? I dont actually know why i need to take them... just that everyone always tells me to.


Posted by: atherjen

Ok, Im glad to hear your adding in those fish oil caps!

as for veggies, well they contain many essential vitamins/nutrients that our bodys require on a daily basis for optimal health and bodily functions, as well as help to fight off cancer.. and their full of fiber (to keep things running smoothly.. lol)


Posted by: Monolith

Quote:
Originally posted by atherjen
Ok, Im glad to hear your adding in those fish oil caps!

as for veggies, well they contain many essential vitamins/nutrients that our bodys require on a daily basis for optimal health and bodily functions, as well as help to fight off cancer.. and their full of fiber (to keep things running smoothly.. lol)
hmm... well i suppose i dont want cancer. lol

i wonder if i could blend up frozen broccoli... hmmm... broccoli smoothie?


Posted by: Monolith

Meals for 1/22: High carb day

Meal 1: 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 2: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 4: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 5: 60g whey, 1 T. natty PB
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 3526
Fat - 61
Carbs - 332
Protein - 397

Where for art thou, fiber?


Posted by: atherjen

Quote:
Originally posted by Monolith
Meals for 1/22: High carb day

Meal 1: 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 2: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 4: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 5: 60g whey, 1 T. natty PB
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 3526
Fat - 61
Carbs - 332
Protein - 397

Where for art thou, fiber?
looks good.. I see you like salsa as much as I do!

GOT VEGGIES????
oh and broccoli smoothies sound disgusting but if it will get veggies in you then drink up!


Posted by: Monolith

Quote:
Originally posted by atherjen
looks good.. I see you like salsa as much as I do!

GOT VEGGIES????
oh and broccoli smoothies sound disgusting but if it will get veggies in you then drink up!



Yeah... salsa =

Ive been thinking of just eating a couple jars of salsa for a carb meal.

And im gonna try a broccoli smoothie today... i figure if i blend it while its frozen, itd be just like blending up some ice cubes. Maybe add some water, and im set.

I'll report back later.


Posted by: Hammerlynn

Quote:
Originally posted by Monolith
Yeah... salsa =

Ive been thinking of just eating a couple jars of salsa for a carb meal.
I've created a monster Actually the blended broc may not be so bad...add an apple for some sweetness. Some people go wacko about veggie drinks!


Posted by: Monolith

Quote:
Originally posted by Hammerlynn
I've created a monster Actually the blended broc may not be so bad...add an apple for some sweetness. Some people go wacko about veggie drinks!
haha, yeah, the salsa was definitely a good idea.

and that apple idea is pretty good, actually... would fit in nicely with the CC diet, too.

i never had a chance to try my "broccoli blend" today, but ill do it tomorrow.


Posted by: Monolith

Meals for 1/23: Low carb day

Meal 1: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 2: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 60g whey, 1.5 cups brown rice, 3 T. salsa
Meal 4: 6.5oz chicken, 1 T. natty PB
Meal 5: 60g whey, 1 T. natty PB
Meal 6: 60g whey

Totals:
Cals - 3257
Fat - 60
Carbs - 267
Protein - 407


Posted by: atherjen

diet looks great! altho move some fats to that last meal with that shake.!

yuck.. your not really going to try that broccoli shake idea are you? :ekk:


Posted by: Monolith

Quote:
Originally posted by atherjen
diet looks great! altho move some fats to that last meal with that shake.!

yuck.. your not really going to try that broccoli shake idea are you? :ekk:
yeah, i didnt time my meals right today. was gonna try to split up the natty PB meals, but they got smushed together. I did have some fish oil with the last meal, though.

And you bet im gonna try that broccoli shake! I mean, even if it doesnt taste that great... its a quick way to get my veggies in. And i dont have to cook them either (in fact, steaming them can leech out some of the vitamins anyway, right?). You just wait, my frozen broccoli slurry could be revolutionary.


Posted by: atherjen

Quote:
Originally posted by Monolith
yeah, i didnt time my meals right today. was gonna try to split up the natty PB meals, but they got smushed together. I did have some fish oil with the last meal, though.

And you bet im gonna try that broccoli shake! I mean, even if it doesnt taste that great... its a quick way to get my veggies in. And i dont have to cook them either (in fact, steaming them can leech out some of the vitamins anyway, right?). You just wait, my frozen broccoli slurry could be revolutionary.
I think that Im going to be sick just thinking of it.... good luck with that new creation!


Posted by: Monolith

Quote:
Originally posted by atherjen
I think that Im going to be sick just thinking of it.... good luck with that new creation!
LOL, i just tried it...

Grabbed a bag of broccoli out of the freezer. Plugged in my blender. Dumped in the broccoli and turned on the blender to setting 2. It wasnt blending very well, so i put it up to setting 5. Blended a little bit better... but was still just small icy chunks of broccoli. So i decided i should add some water. One cup of water later, all the broccoli was still in tiny chunks, but now plastered to the sides of the blender. Hmm... what do i do... add more water! Two more cups of water later, it was finally blending properly.

After letting it blend for about 5 minutes, i stopped and took the top off. It's the most vile green ive ever seen. It looked like green halloween slime. Anyway, i poured myself a cup, and took a gulp.
























































YECH.

It was awful. It was a bitter, tangy nastiness that i dont think ill soon forget. But me, being the genius chef that i am, decided i could fix it. How? By adding splenda, of course! So i dumped what was left in my cup back into the blender, and added 3 packets of splenda. I blended up the concoction s'more, and poured myself another glass. It was different this time - it had an almost evil quality. You taste the sweetness first, which causes you to take a bigger gulp... and THEN the bitterness/foulness hits, and makes you want to vomit. I think they could use this stuff as an interrogation method.

Anyway, i settled on steamed broccoli and some beef tenderloin for my dinner. The broccoli slurry got thrown down the drain.


Posted by: atherjen

my gosh thats a wild and crazy story!!!!!!!!!!!!!!!!! YUCK I cant belived u even tried it. hahaha
glad you opted for the steamed broccoli instead!


Posted by: Monolith

Quote:
Originally posted by atherjen
my gosh thats a wild and crazy story!!!!!!!!!!!!!!!!! YUCK I cant belived u even tried it. hahaha
glad you opted for the steamed broccoli instead!
Yeah... but there MUST be an easy way to eat veggies. Steaming just takes too long. Plus theres all the dishes to clean.

Ill think of something.


Posted by: Monolith

Meals for 1/24: No carb day

Meal 1: can of tuna, 2 T. light saff mayo, 20g whey
Meal 2: 7oz chicken
Meal 3: 4oz beef tenderloin, 20oz whey, 1 cup broccoli
Meal 4: 7oz chicken
Meal 5: 60g whey

Totals:
Cals - 1732
Fat - 49
Carbs - 14
Protein - 302

I didnt wake up until 2 in the afternoon today... and its 2 am now and im going to bed. So suffice to say my meals got messed up again.


Posted by: P-funk

DO you not post your workouts anymore?? are you taking a break form lifting?


Posted by: Monolith

Quote:
Originally posted by P-funk
DO you not post your workouts anymore?? are you taking a break form lifting?
I never did post my w/o's... this was supposed to be more of a diet journal than a w/o journal.

TBH, my weights are rather embarrassing.


Posted by: P-funk

yeah, but maybe others can make suggestions about your workouts that may help out your whole "recompositioning".

Don't worry about the weights you are lifting, strength is relative to the person. I am often embaressed to post the weight that I use as well.


Posted by: Monolith

Quote:
Originally posted by P-funk
yeah, but maybe others can make suggestions about your workouts that may help out your whole "recompositioning".

Don't worry about the weights you are lifting, strength is relative to the person. I am often embaressed to post the weight that I use as well.
Eh... alright. I'll start tomorrow. I've been using GP's P/RR/S routine, btw.


Posted by: Monolith

Meals for 1/25: High carb day

Meal 1: 1.5 cups brown rice, 6oz chicken, 3 T. salsa
Meal 2: 1.5 cups brown rice, 6oz chicken, apple, 3 T. salsa
Meal 3: 1.5 cups brown rice, 6oz chicken, apple, 3 T. salsa
Meal 4: 1.5 cups brown rice, 6oz chicken, apple, 3 T. salsa
Meal 5: 60g whey, 1 T. natty PB

Totals:
Cals - 3107
Fat - 47
Carbs - 339
Protein - 317

Awful day. Cals were way too low for a high carb day... especially protein.

Classes start up again tomorrow. Here's to hoping my meals dont suffer.


Posted by: Monolith

Ok... at Patrick's suggestion i'm gonna start posting my training logs here as well.

I've been following GP's routine for a while now... since mid October i think? Ive seen some slight gains... although i dont have much to compare it to, as ive only been training seriously since around this time last year. I've been going to the gym since i was 16, but i was doing mild machine circuit training and a lot of cardio. Took some time off from the gym (was travelling), and then started hittin the gym again. Been trying to learn as much as i can from the various boards.

So, that said, plz try not to laugh too much at my lifts.





Training for 1/26: Chest/Biceps (Rep Range)

Incline DB Press - 60lbx8 65lbx8 75lbx6 65lbx5 (one of the 70lb DB's was missing, kind of screwed the flow of my sets... aim was to get 3 sets in the 6-8 range)

Flat BB Bench - 165lbx9x6 135lbx10 (aim was to get 3 sets in the 8-10 range)

Flat Flys - 35lbx11 30lbx9 (aim was to get 2 sets in the 10-12 range)

-----

Alternating DB Curl - 40lbx8x5 (done sitting, bent slightly forward. aim was 2 sets in the 6-8 range)

Cable Curl - 110lbx9 100lbx7 (aim was 2 sets in the 8-10 range)

Concentration Curl - 20lbx10 15lbx12 (aim was 2 sets in the 10-12 range)




Anyway, thats it. Any suggestions would be greatly appreciated. The reason ive been doing GP's routine, is because i havent felt confident enough or knowledgable enough to create a routine specifically for myself. GP's routine has been great in giving me a good variation in my w/o, even if its rather generic.


Posted by: P-funk

that is not bad weight at all!!! I don't know what you were so self concious about?


Posted by: Monolith

Quote:
Originally posted by P-funk
that is not bad weight at all!!! I don't know what you were so self concious about?
haha... well, everyone else here puts up huge numbers. I feel like its a struggle to keep ahead of Jodi.

Plus most of the lifters at my gym are massive. Guys doing 225 and 315 for reps. :/


Posted by: P-funk

Quote:
Originally posted by Monolith
haha... well, everyone else here puts up huge numbers. I feel like its a struggle to keep ahead of Jodi.

Plus most of the lifters at my gym are massive. Guys doing 225 and 315 for reps. :/

Ah, 225 and 315 are nothin'. You should come and lift with some of my freinds ......that is when I really feel bad about my strength


Posted by: Monolith

Quote:
Originally posted by P-funk
Ah, 225 and 315 are nothin'. You should come and lift with some of my freinds ......that is when I really feel bad about my strength
haha... i think seeing them would motivate me to just quit.


Posted by: Monolith

Meals for 1/26: Low Carb Day

Meal 1: apple, 4oz chicken, 1.5 cups brown rice, 3 T. salsa, 20g whey
Meal 2: 60g whey
Meal 3: 60g whey
Meal 4: apple, can of tuna, 1.5 cups brown rice, 3 T. salsa, 20g whey
Meal 5: apple, 60g whey, 1.5 cups brown rice, 3 T. salsa
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 3076
Fats - 48
Carbs - 258
Protein - 409

Just to reiterate, i take 5g fish oil with any meals i dont otherwise add fat to. I dont include that fat in my totals. I also dont include any carbs from the apples. (Or fiber carbs, on the rare occassion i get some...)

Ran out of chicken again. Gonna hit the store tomorrow, dont have lab until 2pm.


Posted by: atherjen

Looks great! (other then I think its a bit too much whey.. go get some cluck-cluck) hehe


Posted by: Monolith

Well, in response to this thread:

http://www.ironmagazineforums.com/sh...threadid=26731

I've scheduled an appointment with my doctor. I've always been pretty depressed... and even little things always stress me out. Apparently both can lead to an increase in cortisol levels.

I'm thinking that this may be a factor in why gains have always come so slowly for me.


Posted by: atherjen

smart decision hun! i hope that all goes well!


Posted by: Monolith

Meals for 1/27: No Carb Day

Err... forgot to log them again. Really nothing different than past no carb days, tho. Whey, tuna, and chicken. Yum. :/


Posted by: Monolith

Training for 1/28: Legs

Awful w/o. Gym was packed today, dont know why. And i really wasnt feeling it. Volume was way low.

Leg Extensions - 70lbx12 110lbx10 150lbx10x10

One Legged Press - 90lbx12 100lbx12x10

Standing Calf Raise - 90lbx12 180lbx10x10

Couple sets of crunches.




Posted by: Monolith

Meals for 1/28: High Carb Day

Meal 1: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 2: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 4: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 5: 60g whey, 1 T. natty PB

Totals:
Cals - 3208
Fat - 49
Carbs - 339
Protein - 335

Blah. I think im starting to lose motivation. It sucks... i always get these "funks" where i get really depressed for a while. My diet and training always suffers. I think i need a vacation... :/


Posted by: Monolith

Training for 1/29: Shoulders/Triceps

DB Military Press - 45lbx8 55lbx6x4 50lbx6
Upright Row - 110lbx6x6x6
Lateral Raises - 35lbx6 30lbx6

Dips - +100lbx8 BWx7 +40lbx8x6 ("+" indicates amount of assist)
Pushdowns - 100lbx10x8
Kickbacks - 20lbx11

lol

I can only do 7 unassisted tri dips

My weights increase sooooooo sloooooooooowly its infuriating. I have the muscle mass of a 10 year old girl.

Saw the doc today, he looked a little dubious when i mentioned cortisol levels... but he's doing some bloodwork anyway. Not specifically for cortisol, but to see if there are any - as he put it - 'red flags'.


Posted by: atherjen

Diet and training look GREAT!! very dedicated!
Hope all goes well with the Doc! and Keep up the AWESOME work!


Posted by: Monolith

Quote:
Originally posted by atherjen
Diet and training look GREAT!! very dedicated!
Hope all goes well with the Doc! and Keep up the AWESOME work!
LOL, you really are like everyones cheerleader. Thanks.


Posted by: atherjen

Quote:
Originally posted by Monolith
LOL, you really are like everyones cheerleader. Thanks.

cheerleader? yikes I hope not!!
ehehe motivator, yes. call me Dr.Jen (take that Phily boy!)


Posted by: Monolith

Quote:
Originally posted by atherjen
cheerleader? yikes I hope not!!
ehehe motivator, yes. call me Dr.Jen (take that Phily boy!)
haha

Whatever you want to call yourself, you rock.


Posted by: Monolith

Meals for 1/29: Low Carb Day

Meal 1: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 2: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: apple, 6.5oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 4: 60g whey, 1 T. natty PB
Meal 5: 60g whey, 1 T. natty PB

Totals:
Cals - 2872
Fat - 54
Carbs - 245
Protein - 342


Posted by: atherjen

you always impress me with your diet dedication!

hmmm do you think that its possible to switch the protein source in one of those meals.. just so that your last 2 meals are whey protein...


Posted by: Monolith

Quote:
Originally posted by atherjen
you always impress me with your diet dedication!

hmmm do you think that its possible to switch the protein source in one of those meals.. just so that your last 2 meals are whey protein...
Yeah... the two whey's in a row werent exactly planned that way. :/

I try to keep them spread apart, but ocassionally forget. Kind of like i forget my fiber.


Posted by: Monolith

Training for 1/30: Back/Traps

Superset - (aiming for 8-10 reps each)
+pullovers: 60lbx10x8
+WG pulldowns: 140lbx10x8

Superset - (aiming for 8-10 reps each)
+stiff arm pulldowns: 90lbx8x8
+machine rev grip bent rows: 45lbx10x10 (meant to do these with a BB on a rack, but both racks were taken... movement was awkward... began to feel it more in my rear delts than lats)

Dropset - (aiming for 3 dropsets of 6-8 reps)
+CG seated cable row - 140lbx6 120lbx6 100lbx4 (could have gotten another 6 i think... but my lower back was screaming)

DB Shrugs - 80lbx10

BB Shrugs - 225lbx10

Trap work sucked today. No excuse for that kind of low volume. I was just being lazy. :/


Posted by: Monolith

Meals for 1/30: No carb day

Meal 1: 8oz chicken
Meal 2: 60g whey
Meal 3: 6.5oz chicken
Meal 4: 60g whey
Meal 5: 60g whey, 1 T. natty PB
Meal 6: 6.5oz chicken, 1 T. natty PB

Totals:
Cals - 2142
Fat - 54
Carbs - 24
Protein - 388

Ran out of chicken again. Long day of classes kind of messed with my meal timing, too.

Headed to the store tomorrow.


Posted by: Monolith

Meals for 1/31: High carb day

Meal 1: can of tuna, 20g whey, 1.5 cups brown rice, 3 T. salsa
Meal 2: can of tuna, 20g whey, 1.5 cups brown rice, 3 T. salsa, apple
Meal 3: 8oz chicken, 1.5 cups brown rice, 3 T. salsa, apple
Meal 4: 60g whey, 1 T. natty PB
Meal 5: 8oz chicken, 1.5 cups brown rice, 3 T. salsa, apple
Meal 6: 60g whey, 1 T. natty PB

Totals:
Cals - 3638
Fat - 60
Carbs - 336
Protein - 430

Weighed myself this morning... 243.5. Bleh. Was hoping to break 240 by the end of the month. I'm losing about a pound a week. At this rate it's gonna take me till august to hit my goal of 210.

Maybe i should try some sort traditional caloric defecit diet for a bit. CC seems to be most effective for people already fairly lean. I could probably afford to use a more drastic diet for a while.


Posted by: atherjen

Monolith your progress is good. 1lb/week is great!
how much cardio are you doing right now?

btw, diets looking great as always


Posted by: Monolith

Quote:
Originally posted by atherjen
Monolith your progress is good. 1lb/week is great!
how much cardio are you doing right now?

btw, diets looking great as always
Not doing any cardio.

And 1lb a week is alright i guess, but it could be better. It's not like i have to be overly concerned about losing lbm with a bf this high.


Posted by: atherjen

hmmm it might be worth while then to add 2-3 days of cardio if youd like to get things moving a lil faster... just dont go crazy with it!


Posted by: Monolith

Quote:
Originally posted by atherjen
hmmm it might be worth while then to add 2-3 days of cardio if youd like to get things moving a lil faster... just dont go crazy with it!
Yeah, it probably wouldnt hurt. Ive got a treadmill in my cellar that i havent used in a couple years. I might start doing some HIIT on my off days.


Posted by: M.J.H.

Damn man, 243 lbs.? Big guy!

How tall are you and what is your bodyfat %? I am assuming you want to drop fat to get to 210?


Posted by: Monolith

Quote:
Originally posted by MonStar
Damn man, 243 lbs.? Big guy!

How tall are you and what is your bodyfat %? I am assuming you want to drop fat to get to 210?
Yeah, im 6'5". 243 is still pretty heavy tho. Dont know what my bf is, but about a year and a half ago i was down to 198 (before i started lifting). Went on some crazy ass "bulk" (read: started eating shit again), and gained a crapload of fat. I've definitely added some muscle, so i figure 210 would be a reasonable goal (put me around 8-10% bf).


Posted by: Monolith

Meals for 2/1: Low carb day

Meal 1: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 2: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 3: 60g whey, 1 T. natty PB
Meal 4: apple, 7oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 5: 60g whey, 1 T. natty PB

Totals:
Cals - 2895
Fat - 54
Carbs - 245
Protein - 346

Ive got a bag of spinach in my refrigerator i was gonna eat today... but forgot. lol. Tomorrow.


Posted by: atherjen

Quote:
Originally posted by Monolith

Ive got a bag of spinach in my refrigerator i was gonna eat today... but forgot. lol. Tomorrow.
dont you be forgetting it today!


Posted by: Monolith

Training for 2/2: Chest/Biceps

Incline DB Press - warmup - 75lbx6 65lbx6 60lbx7 (3 sets in 6-8 rep range)

Flat BB Bench - 165lbx10 155lbx8 145lbx7 (3 sets in 8-10 rep range)

Flat Flys - 35lbx11 30lbx10

--

Superset -
+CG Chins - BWx5
+BB Curl - 60lbx10
(goal was 6-10 reps for each set)

Superset -
+Preacher Curl - 60lbx6
+Reverse Cable Curl - 60lbx8
(goal was 6-10 reps)

Dropset -
+Single Arm Cable Curl - 45lbx10 35lbx6
(goal was 6-10 reps, had to force last couple reps on 35lb set)



Weights overall are still pitiful, but i was still pleased today... its my no carb day, so i was actually expecting weights to be a little worse than last week. Instead they either stayed the same or increased marginally.

It might have been the E/C stack i took right before i hit the gym, though.


Posted by: Monolith

Meals for 2/2: No carb day

Forgot to write down meals yesterday. Nothing different, though. Typical no carb day. I did manage to get 7 meals in, though. Of course that probably means only 5 today. :/


Posted by: Monolith

Meals for 2/3: High carb day

Meal 1: 6oz chicken, 1.5 cups brown rice, 3 T. salsa
Meal 2: 6oz chicken, 1.5 cups brown rice, 3 T. salsa, apple
Meal 3: 6oz chicken, 1.5 cups brown rice, 3 T. salsa, apple
Meal 4: 6oz chicken, 1.5 cups brown rice, 3 T. salsa, apple
Meal 5: 60g whey, 1 T. natty PB

Totals:
Cals - 3071
Fat - 46
Carbs - 339
Protein - 310


Posted by: Monolith

Training for 2/4: Legs

Squats: barx3 95lbx3 115lbx3 135lbx3 155lbx3 175lbx3 195lbx3x3 (buddy at the gym thought i should try something like this, moving up in 3 rep sets. my squat is awful mostly because of my weak core)

Extensions: 150lbx8 200lbx6x6 210lbx6

Machine hack squats: 90lbx5x4

SLDL: barx10 50lbx4x6 (yeah... uhh... ive never been able to get my form right on these. thought id give them a try again, and it still felt weird, even with such light weight. couldnt seem to feel it in my hams)

Seated Ham Curl - 150lbx8x8

Standing calf raise - 90lbx12 180lbx10 205lbx10x8


Posted by: Monolith

Training for 2/5: Shoulders, Triceps

Single Arm DB Press - (right arm - 45lbx7 40lbx7) (left arm - 45lbx5 40lbx4) Wow. Helluva difference in the strength of my delts. Today was a no carb day, so i think it accentuated the difference. It's never been that bad.

Bent Lateral DB Raises - 25lbx10x8 20lbx10

Cable Site Laterals - 35lbx8 25lbx11

-----

Triceps -

Superset -
+pushdowns - 100lbx10x10
+CG Bench (