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Lets see whats under this mess


(Click here to view the original thread with full colors/images)



Posted by: IainDaniel

Well time to start trimming the fat coming up to the April 31st deadline. I have ten weeks to be perfect and see what I can mold this slab into.

I would like to think I have gained some considerable size in muscle. I will being doing some measurements tonite, and taking some starting photos. Also Tomorrow I will be getting my BF measured, haven't had one done in a while, so better check it out and see what I have to deal with. I am hoping I am not too high over 20%, but we'll see.

Any way then Plan is to do TP's Carb Cycling with a push/pull split 2 on 1 off 2 on 1 off repeat. I am thinking about doing cardio once a week to start, but we'll see what my BF comes back like. Not to sure how to split up the Carb Cycles to match my workout program, will need a little help here????

There is no Workout tonite but I do have hockey. Today will be a no Carb Day.

Todays Meals will look like this, hopefully I have figured this out alright

Meal 1
50 g Optimum Whey
5 Fish Oil

Meal 2
1.5 cups 2% Cottage Cheese
Cinn
Stevia

Meal 3
Chicken
Romaine
Apple Cider Vinegar
Fish Oil

Meal 4
1.5 Tuna
Romaine
1 tsp Flax
ACV

Meal 5
Pork
Cauliflower
Fish Oil

Meal 6
2 scoops ON Whey
Fish Oil

Supps
Multi Vit
Vit C 1-2 Grams
Ginkgo Biloba
Finishing off Swole v2

Let me know your thoughts

Thanks
Iain


Posted by: Jill

No carb day for you too? We can suffer together! I will be keeping my eye on you in your new journal! Good luck!!


Posted by: rock4832

Hey buddy, you, me, and Jill Carb cycling! I work out on my High and low carb days and have off on the no carb day. That works pretty well for me. Let me know how you like the no carb day!


Posted by: Jodi

How many fish oils per day total are you taking?

What are your macros for the day?

I'd like to see the cottage cheese meal moved to bedtime instead.

What does your split look like and we can figure out your days.


Posted by: IainDaniel

Quote:
Originally posted by Jodi
How many fish oils per day total are you taking?

What are your macros for the day?

I'd like to see the cottage cheese meal moved to bedtime instead.

What does your split look like and we can figure out your days.
15- 20 fish

Meal 1
50 g Optimum Whey
5 Fish Oil
P 46 C 4 F 5

Meal 2
1.5 cups 2% Cottage Cheese
Cinn
Stevia
P 47 C 12 F 7

Meal 3
Chicken
Romaine
Apple Cider Vinegar
5 Fish Oil
P 44 C 3 F 10

Meal 4
1.5 Tuna
Romaine
1 tsp Flax
ACV
P 44 C 3 F 10

Meal 5
Pork
Cauliflower
P 48 C 5 F 8

Meal 6
2 scoops ON Whey
5 Fish Oil
P 46 C 4 F5

Totals
P 275 C 27 F 45
Cals 1618 Damn isn't that pretty freakin low

Then a low carb day would be 2425 with 230g of carbs
and a high carb day, not sure yet.

Breaks down over 6 six days which screws things up a little
ie. This Week
Mon - No workout
Tues - Pull
Wed - Push
Thurs - No
Fri - Pull
Sat - Push
Sun- no
Basically a 2 on 1 off Plan with an A and B day


Posted by: Jodi

Quote:
Cals 1618 Damn isn't that pretty freakin low
Its only 1 day - you'll survive

Mon - No workout - No Carb
Tues - Pull - High
Wed - Push - Low
Thurs - No - No
Fri - Pull - High
Sat - Push - Low
Sun- no - No


Posted by: IainDaniel

I was pretty freakin hungry when I woke up this morning, I'll just have you know.

So I can just keep going High, low, no?

With this I will be constantly providing my pull exercises with an extra benefit ie high Carb Day. and Push exercises will be lacking, or am I wrong in thinking this???


Posted by: Jodi

I don't think it will have any effect but why not switch it up every week. Pull/Push/Rest then the next week Push/Pull/Rest and keep the High, Low, No.


Posted by: IainDaniel

Cool Thanks J!

Much Appreciated. :starving: they need a smilie for this.

Thanks

Iain


Posted by: rock4832

The no Carb was hard the first 2-3 times for me but now I love those days best! I don't notice any difference lifting between High and low carb days if that means anything to you!


Posted by: IainDaniel

Thats what I would figure.

230+ g of Carbs is alot for me


Posted by: rock4832

Yeah, me too. High Carb days are hard because I feel I have to eat more carbs than I desire to.


Posted by: Jill

Quote:
Originally posted by rock4832
Yeah, me too. High Carb days are hard because I feel I have to eat more carbs than I desire to.
HIGH carb days are my fav!


Posted by: IainDaniel

Meal 1
2 scoops ON
60g Fibre one
68g Oat Bran
1 Pear
5 Fish Oil

P 61 C 120 F 15

Meal 2
1.5 Cups 1% Cottage Cheese
Stevia
Cinnamon

P 42 C 9 F 3

Meal 3
8 oz Pork
Romaine
ACV
10 Oz Yam
Apple
5 Fish oil

P 54 C 106 F 14

Meal 4
Tuna
Romaine
Flax
ACV

P 44 C 3 F 10

Meal 5
Turkey Chili
Brown Rice
5 Fish Oil
1/2 Apple

P 45 C 96 F 12

Meal 6
2 scoops ON
90 Grams Oats
1/2 Apple

P 70 C 118 F 15

Totals
P 316 C 452 F 69

Cals 3693

Last two meals are High Carbs because I usually work out late at night

I accounted for fruits in totals and didn't account for dietary fibre, That is pretty freakin high. I probably could have eaten more for meal 1 but would have been late for work, probably one of the negatives of using a Protein Shake.

Any thoughts High Carb day?


Posted by: Jill

Jodi gets mad when you count your carbs on high carb days. Just a warning!


Posted by: IainDaniel

I am just showing them so she gets an idea of what my caloric totals will be


Posted by: Jodi

Quote:
Originally posted by IainDaniel
I am just showing them so she gets an idea of what my caloric totals will be
Looks good but DO NOT MEASURE YOUR CARBS

Eat til your satisified and I don't care if its 10oz. of yam or 15 oz. yam. EAT DAMMIT! Trust me after a few days of this you will appreciate these high carb days


Posted by: IainDaniel

Well I am pretty happy (for me atleast).

I gained minimal BF over my bulk which is awesome

When I started this I was around 19% BF and am now 19.7%

Measurements
Chest 13
Tri 12.6
Suprailium 23.6
Ab 24.5
Thigh 21.7
Subscapula 26.1
Midaxillary 19.5

I know I am not a specimen of a bodybuilder but we all have to start somewhere.

So as what to achieve now. I would like to drop down my BF% obviously. Would 10-12% be a realistic goal? at 12% BF that would require losing 18.44 lbs of BF over 11 weeks or 1.67 lbs /week. Seems pretty realistic to me.


Posted by: IainDaniel

Rack Dead
135x10 w/u
225x10 w/u
315x6
315x5
275x6

BB Row
135x10
185x6
205x5

WG Hammer Strenght Pull down
270x8
320x6
270x7

SLDL
135x10
225x6
225x5

Lying Leg Curls
150x8
165x8
150x8

BB Curl
100x6
100x6
100x6

Ab Machine
210x6
210x6
210x6

Ab Leg Raise Machine
120x6
120x6
120x6


Posted by: IainDaniel

Not a great workout, but got better as it went along. Full feeling from all the carbs makes things a little harder while working out.


Posted by: P-funk

Why is there an april 21st deadline? competing?


Posted by: IainDaniel

Not officially competing (maybe someday, gotta long way to go)

But I am competing against myself and this online competition.

Last time I was this weight was after my first year of University, can you say fat bastard, went from 205 to 230+. So I am mainly doing this for myself, to educate me about my bodies reactions and a sense of pride


Posted by: Jodi

Quote:
Originally posted by IainDaniel
Not a great workout, but got better as it went along. Full feeling from all the carbs makes things a little harder while working out.
Well your not suppose to stuff yourself silly

Just eat til your satisfied on high carb days. Not to the point that your full


Posted by: IainDaniel

Full= satisfied

Actually after the first few high carb meals I felt fine. It was that last one, I switched up the Rice with Whole Wheat Pasta mixed into my chili. I ate alot but didn't feel full. I was just bloated by the time I went to workout.


Posted by: rock4832

Looking good. Good news about your BF! That's awesome. And if 230=fat bastart, what was I? (275)


Posted by: J'Bo

looking good IAD...cant wait to see your pics on the 31st


Posted by: IainDaniel

Thanks J'Bo!

Time to trim the fat


Posted by: IainDaniel

Well, I just had my two upper Wisdom teeth removed. Must say that is nothing compared to what I thought it would be.

My mouth is frozen :neutral:

Drinking water is th weirdest feeling


Posted by: IainDaniel

Eating my cottage Cheese was even more interesting


Posted by: IainDaniel

Meal 1
2 scoops ON
1 cup Oat Bran
1/3cup Fibre one
Fish
Berries

P 58 C 80 F 14

Meal 2
1.5 Cups 1% CC
Stevia
Cinnamon

P 42 c 9 F 3

Meal 3
8 oz Pork Tenderloin
1 cup Romaine
ACV
Fish oil

P 48 C trace F 13

Meal 4
1.5 Tuna
Flax
ACV
1 cup Romaine

P 44 C 3 F 10

Meal 5
Chicken
Rice
Broccoli
1/2 Apple
Fish oil

P 58 C 75 F 14

Meal 6
2 scoops ON
.75 cup oats
1/2 Apple

P 64 C 77 F 12

Totals
P 314 C 241 F 66
Cals 2800

OK ?


Posted by: Jodi

If you are training in between meals 5 & 6 it looks good


Posted by: Rissole

Hey Iain Good luck buddy.
Do all you American/Canadians know heaps about diet?? You all seem to count stuff really easy.... i know sweet f/a (prolly along with thr rest of Australia) Han says eat this, so thats what i eat


Posted by: IainDaniel

Fitday.com Helps, but I usually eat certain types of foods, and remember what there values are around.

That way when I don't plan anything out, I can just grab something and eat it knowing it will fit in my plan.

Arm's Looking Large in and in Charge


Posted by: IainDaniel

Jodi,

What about Cardio? None Yet or 1 a week?

Any Recommendations on Supps, currently just planning a clean diet.

Thanks
Iain


Posted by: Jodi

Don't you play hockey? I think thats enough cardio for now.

You could start ECY if you'd like.


Posted by: IainDaniel

ECY might be hard

But I will see if I can get some down the road.

In Canada, the Ephedra ban is already in place, Ephedrine may only be sold in 8mg doses


Posted by: Jodi

You can always take the E at 16mg at a time. That is what I do and I take it 4-5 times a day instead of 3 large doses.


Posted by: IainDaniel

Well the Dentist said no physical activities for 24 hours after getting my wisdom teeth removed, and I said fuck the Dentist

Ended up being one of my better workouts

Incline DB Press
50x10 w/u
50x10 w/u
80x9
90x8
80x8

Hammer Strength Press
180x8
180x8
180x6

Pec Dec
195x8
195x8
195x7

45 Leg Press
270x10 w/u
450x10 w/u
630x8
720x8
720x8

Single Leg Ext
120x8
135x8
135x6

Hammer Strength Shoulder Press
140x10
180x8
180x8

Behind the Back Cable Lateral
20x10
25x8
30x8

Rev Pec Dec
125x8
135x8

Standing Calve Raise
275x8
275x8
275x8

CG Bench Press
135x10
185x7
185x6

Overhead Machine Tri Ext
180x8
210x8
210x7


Posted by: rock4832

You should get your wisdom teeth out more often! Great w/o!


Posted by: IainDaniel

Thanks Rock! I wish I could have that much focus and energy every workout

Really annoys me sometimes


Posted by: PreMier

Man im glad I get to keep my wisdom teeth

Keep up the good work Ian


Posted by: IainDaniel

Thanks Prem.

Getting the Wisdom teeth out was a piece of cake.


Posted by: IainDaniel

Ok First off no carb days suck ass. I was fine until about 5pm, then the headaches started kicking in, and all the BS that is associated with no Carbs. I was freakin miserable.
A Diet Rootbeer at 8 helped a little.

Meal 1
2 scoops ON
Fish oil

Meal 2
Tuna
Romaine
Flax
ACV

Meal 3
Chicken
Romaine
ACV

Meal 4
2 scoops ON
Fish oil

Meal 5
Chicken
Brocolli

Meal 6
1% CC
Cinn
Stevia

Multi vit
Vit C
Gingko Biloba
Swole v2


Posted by: rock4832

It gets better buddy! Trust me But I always keep Ibuprofen around on No carb days still


Posted by: Jill

Quote:
Originally posted by IainDaniel
Ok First off no carb days suck ass.
I could have told you that! Just remember a carb day is right around the corner!


Posted by: greekblondechic

What do you guys do for energy on no carb days?
I dont have real bad cravings, headaches are bearable
but no amount of caffiene will keep me reasonably awake..and by this i mean, not bumping into stuff when i walk


Posted by: IainDaniel

I felt like I was in a different world from about 5pm till I went to bed.

Worst thing was I was at the mall with the wife (returning baby things) and all you can smell is Cinnabon, Damn!

Plus all the other shit you see everywhere

As for how I keep energy up during no carb days, I dunno, I just do it, as long as I find my self preoccupied at work during the week or playing xbox on the weekend, I just have to focus on other things.


Posted by: rock4832

Every single night since I started this diet, I've dreamed about eating tons of good (bad) food, all night long!


Posted by: IainDaniel

that must suck, no really, you must be going mad!


Posted by: rock4832

Actually I'm not doing to bad but wish I was seeing better results.


Posted by: IainDaniel

don't worry, change is a slow thing unfortunately. Just keep truckin'. I 'll bet ya you'll be impressed with the results at the end.


Posted by: IainDaniel

MEal 1
2 scoops ON
Oat Bran
Fibre one
Berries
Fish oil

Meal 2
1.5 cups 1% CC
Stevia
Cinn

Meal 3
Chicken
Romaine
ACV
Yam
Apple

Meal 4
Tuna
Romaine
ACV
Flax

Meal 5 I was out for an unplanned dinner and this was a high carb meal
Steak Filet
Garden Salad no dressing
Baked Potato w/salsa
Mushrooms
Onions

Meal 6
2 scoops ON
oats
fibre one
apple


Posted by: IainDaniel

Hammer Strength Rows
90x10 w/u
180x10 w/u
270x10
360x8
3608

CG Cable Rows
220x7
220x6
200x7

DB Shrugs
90x10
110x8
110x6

Lying Leg Curls
90x16 w/u
165x8
165x8
165x7

Seated Leg Curls
165x10
180x8
180x7

Standing Leg Curls
75x7
75x7
75x7

DB Hammer Curls
45x8
50x8
55x6

Hammer Strength Preacher Curls
70x10
90x8
100x7

Seated incline Maching Curls
170x8
170x8
170x8

Straight Bar Cable Curls
120x8
120x7
120x6

Rope Crunch
110x6
110x4
110x4

Ab Machine
205x5
205x4


Posted by: IainDaniel

Its a boy

Born Sat Feb 21 @ 2:19 pm

8 lbs 1oz 21 " long




Posted by: Jill

Congrats ID!!


Posted by: rock4832

AWESOME!!! Congratulations buddy! Is he cute? Does he have a name yet? 8lbs is great, sounds like a BB to me


Posted by: IainDaniel

Thanks Guys

Yep Kyle Jacob

Take a look in my Gallery


Posted by: Jill

He is oh so cute! I love how babys smell=baby powder, usually!!!


Posted by: rock4832

He is cute! And that's a great name, I like it.


Posted by: PreMier

WoW! Congrats man.


Posted by: IainDaniel

Meal 1
2 scoops ON
Fish oil

Meal 2
1.5 C 1% CC
Cinn
Stevia

Meal 3
10 oz Chicken
Romaine
ACV

Meal 4
Tuna
Romaine
ACV
Flax

MEal 5
8 oz Salmaon
Cauliflower

Meal 6
2 scoops ON
fish oil


Posted by: Jodi

Congrats Iain - He's beautiful


Posted by: Balin

I agree with Jodi !! He is a handsome lad


Posted by: IainDaniel

Thanks Balin And Jodi

I see you poking around here every so often Balin, good to see ya.


Posted by: IainDaniel

Meal 1
2 scoop ON
Oat Bran
Fiber one
Whole grain bread
berries

Meal 2
2 scoop ON
flax

Meal 3
Turkey chili
bown rice
pear

Meal 4
1% cc
stevia
cinn

Meal 5
Beef
caluiflower
yam
1/2 apple

Meal 6
2 scoops pp
oats
1/2 apple


Posted by: IainDaniel

well I decided to change up my workkout routine a little.
I like the push pull routine but I don't think my legs get adequate attention so as of now workouts will follow legs/push/pull/rest

squat machine
270x8
360x6
270x8
270x8

Leg Press
540x10
630x8
630x8
630x8

Leg ext
240x10
255x8
255x8

sldl
135x10
225x7
225x6
225x4

lying leg curls
150x8
165x6
150x8

seated leg curls
165x8
180x7
165x8

standing calve raise
280x8
280x8
280x8

dnkey calve raise
300x8
300x8
300x8


Posted by: Jill

How Kyle Jacob doing?

AND, hows the carb cycling going? Ive stepped my program up a notch!! Have a super weekend!!!


Posted by: IainDaniel

He is doing awesome thanks.

He is so cool, it is pretty amazing.

Well my diet wasn't up to par since he was born, and I hadn't been to the gym in a week until last night. Just too many things going on.

I think everything is back under control now, and I have stepped up my diet.


Posted by: IainDaniel

Meal 1
2 scoops ON
Flax

Meal 2
2% CC
Stevia
Cinn

Meal 3
8 oz Beef Tenderloin
Romaine

Meal 4
2 scoops on
Fish oil

Meal 5
10 oz Sirloin
Romaine
Onions

Meal 6
2% CC
Cinn
Stevia


Posted by: IainDaniel

BB Bench
bar x10
135x15
185x10
225x7
225x6
225x5

Inlcine DB
70x8
90x5
80x7

Pec Dec
180x8
180x8
180x8

Hammer Strength Shoulder
180x8
180x7
180x6

Cable Lat Raise (behind BAck)
25x8
25x8
25x8

CG Bench
135x8
135x8
185x5

Machine Overhead Press
180x8
210x6
210x6

Rope Press Downs
110x8
110x8
110x8


Posted by: IainDaniel

Oh an BTW some family members and I went in on a cow.

got my meat today. MMMMmm Beef


Posted by: Jodi

Quote:
Originally posted by IainDaniel
Oh an BTW some family members and I went in on a cow.

got my meat today. MMMMmm Beef
Lucky - make some beef jerkey


Posted by: IainDaniel

Got any good recipes?


Posted by: Jodi

Remove all fat from meat, slice into 1/8" or 1/4" strips with the grain. Marinate strips in a solution of: 1 tbsp. onion powder 1 tsp. garlic powder 1/2 tsp. pepper Worcestershire sauce or Tabasco sauce for hot or Low Sodium Soy Sauce or do all 3 Add enough water to cover the meat.

Marinate overnight and then drain marinated strips on towels. Place stips on an oven rack so they are not touching. 200 degree oven or lowest setting. Place foil in bottom of oven to catch drippings. Leave them in until you can bend but not break them.


Posted by: IainDaniel

rack deadlift
135*10
225*10
315*7
335*5
315*6

BB rows
135*10
185*7
205*4 drop
185*5 drop
135*8

wg hammer strength pull downs
270*8
270*8
320*6

hammer db curls
50*8
55*6
50*7

hammer strength preacher curls
95*8
95*8
95*6

incline machine curls
160*8
170*8
170*7

rope cruch
100*6
100*6
60*10

machine leg raie
150*8
150*8
150*8


Posted by: IainDaniel

Meal 1
2 scoops ON
Oat Bran
Fish oil
1/2 apple

Meal 2
2 scoops ON
Oat Bran
1/2 apple

Meal 3
6 oz Beef Tenderloin
Romaine

Meal 4
12 oz Steak
Brocolli
Wild Rice
forgot fruit

Meal 5
1.5 1% CC
stevia
Cinn


Posted by: Jill

I had steak too! How did you forget the fruit? Thats the best part!!


Posted by: IainDaniel

Lets see whats my excuse. Oh I got a good one! This one will work over the ladies as well

I had to change the little ones diaper.


Posted by: IainDaniel

Meal 1
2 scoops ON
fishoil

Meal 2
1.5 c 1% CC

Meal 3
Chicken
Romaine

Meal 4
Tuna
Romaine

Meal 5
Chicken
Romaine

Meal 6
2 scoops ON
Fish oil


Posted by: IainDaniel

1 hour of ice hockey.

got high sticked nice cut above my lip, won't be shaving for a while.


Posted by: IainDaniel

Meal 1
2 scoops ON
Oats
Whole grain Bread
Nat PB
1/2 pear
fish oil

Meal 2
1.5 c 1% CC
stevia
Cinn
fish oil

Meal 3
turkey chili
yam
1/2 pear

meal 4
tuna
romaine
acv

meal 5
beef tenderloin
brown rice
brocolli

meal 6
2 scoops on
oats
berries


Posted by: IainDaniel

Squat machine
90x10
180*10
270*8
320x6
270x8

leg press
540x8
630x8
720x4
630x7

leg extens
240x9
255x8
270x8

SLDL
135x10
225x7
245x3
225x6

lying leg curl
150x8
165x7
165x6

single leg curl
75x8
75x8

standing calve raise
285x9
300x8
285x8

donkey calve raise
300x8
300x8

seated calve raise
90x10
135x8


Posted by: Jodi

How's the progress going?


Posted by: IainDaniel



Kyle being born threw things off last week.

Picking up some EC tomorrow, no Yohimbine, its illegal in our friggin communist country.

I haven't noticed alot of progress but, really I haven't been doing it for all that long. will see how EC effects things, then maybe figure in Cardio after that.

With that said I do like this form of this diet, there is alot of variation and seems to keep me sain. Even if I don't achieve my goals(though I will), I see myself continuing with this plan.

Other than that nothing really new, just keep punching along


Posted by: Jodi

I'm glad you are enjoying the plan I find it refreshing too and half the time I don't feel like I'm dieting. I also have alot more energy in the gym.....ALOT


Posted by: rock4832

What's up buddy? It's great your still so committed to this while you have Kyle here now! Awesome job and your lifts are still looking great!


Posted by: IainDaniel

I here ya Jodi. For dieting I haven't had any loss in strength, even if I lift on a no carb day. It sure doesn't feel like dieting though, that is probably why I like it the most. I find myself able to eat alot more foods with family.

Thanks Rock! It's easy right now, all he does is eat sleep and shit. Mind you I probably get less sleep now than before, but I am not as tired for whatever reason.

How is everything going for you? going as planned? measurements still going down, what about weight? I haven't even looked at a scale since I started.


Posted by: Rissole

Hey ID, dont worry bout the scales, use the mirror
Good news about Kyle (nice name) lmao about "eat sleep and shit" thats great, mine were like that too, if they're good babies they stay good through the first couple of years anyway
Hows the lip?? Nasty!!


Posted by: rock4832

I haven't weighed for awhile but I feel like my progress is like a roller coaster. One minute I feel good about my progress, the next I start to freak out I'm nowhere near where I want to be. Worse than my wife I guess!


Posted by: Jill

Quote:
Originally posted by rock4832
I haven't weighed for awhile but I feel like my progress is like a roller coaster. One minute I feel good about my progress, the next I start to freak out I'm nowhere near where I want to be.
I can totally relate to ya rock.


Posted by: Jill

The yoho was stoped at health canada. I guess we are screwed ID. I like e and c alone though!


Posted by: IainDaniel

MEal 1
2 scoops on
fish oil

Meal 2
1.5 C 1% CC
stevia
Cinn

Meal 3
chicken
brocolli

Meal 4
2 scoops on
fish oil

Meal 5
Chicken
romaine

Meal 6
2 scoops on
fish oil


Posted by: IainDaniel

BB Bench
bar*10
135*15
185*10
225*7
225*6
225*6

Hammer Strength Press
180*8
180*8
180*7

Pec Dec
165*9
165*9
165*9

DB Shoulder Press
60x8
60x8
60x8

Front/lat/rear raises
20/20/20x7
15/15/15x8

upright rows
110x9
130x9
130x9

Skullcrushers
80x9
80x9
80x9

DB french press
70x8
70x8
80x6

cg press downs
80x8
80x8
80x8


Posted by: IainDaniel

Oh EC, i love you how much I missed you. I haven't touched the stuff in prob 4 years, what a rush. Not looking forward to coming off though

oh the not so good side, was a the hospital with the little guy till 2am. Poor little guy was keeping down his food (3 meals straight), at that age every ounce counts, so better safe than sorry.

doing alot better now. so the journey of parenthood begins.


Posted by: P-funk

Do you always start your *push* day with chest? I would alternate betweeen chest and overhead presses just to mix it up and work the shoulder a little harder. Also, just a suggestion, I would lower the tricep exercises you are doing. Nine sets for triceps afer chest and shoulders? I also place my uprigth rows on pull day, but that is just me.

Just some ideas. Keep up the hard work.


Posted by: IainDaniel

Thanks Patrick,

Yeah usually I do chest first, try to hit the larger muscle usually with compound movements. Just like on the pull day I start with back.

For whatever reason, I don't really notice anything from lower volume workouts on arms (probably me not working them properly) so that is why I go with the higher volume


Posted by: IainDaniel

Meal 1
2 scoops on
oat bran
fibre one
1/2 apple
fish oil

Meal 2
1.5 C 1%cc
stevia
Cinn

Meal 3
chicken
romaine
flax
acv

meal 4
2 scoops on
fish oil

Meal 5
salmon
asparagus
brown rice
1/2 apple

meal 6
2 scoops on
oats
pear


Posted by: IainDaniel

Hammer Strength CG rows
90x10
180x10
270x8
360x4.5
320x7
270x7

CG cable rows
220x8
210x7
200x6

db shrugs
90x10
100x8
100x8

BB curls
90x8
90x8
90x8

preacher machine curls
135x8
135x8
135x7

rope crunch
70x10
70x9
70x9

ab machine
150x8
150x8
150x8

ab leg raise
120x8
120x8
120x8


Posted by: IainDaniel

Meal 1
2 scoops on
fish oil

Meal 2
tuna
Romaine
ACV

Meal 3
Chicken
Romaine
ACV
Fishoil

Meal 4
2 scoops on
Flax

Meal 5
chicken
brocolli
cauliflower
fish oil


Posted by: Jodi

Quote:
Originally posted by IainDaniel
Oh EC, i love you how much I missed you. I haven't touched the stuff in prob 4 years, what a rush. Not looking forward to coming off though

oh the not so good side, was a the hospital with the little guy till 2am. Poor little guy was keeping down his food (3 meals straight), at that age every ounce counts, so better safe than sorry.

doing alot better now. so the journey of parenthood begins.
I hope he's alright now.

Your going to be a great parent

I know EC is the best but it suck when you have to cycle off


Posted by: IainDaniel

thanks Jodi!




I guess that is why he never cries in my arms and always in my wifes. Oh I hope she doesn't read this


Posted by: IainDaniel

MEal 1
2 scoops on
oats
2 slices whole grain bread
Nat PB
Fish oil
1/2 apple

Meal 2
1.5 C 1% CC
stevia
Cinn

Meal 3
Chicken
Brown Rice
tomato sauce
1/2 apple

Meal 4
filet mignon
green beans
Yam
1/2 pear

Meal 5
2 scoops on
Fish oil


Posted by: IainDaniel

Had an awesome workout today, short sweet and to the point only 40 mins and tried to shock the muscles

Super set Leg Press/ Leg extension
180x10/ 100x10 w/u
360x10/ 205x10 w/u
540x9/ 220x8
540x9/ 220x8
540x9/ 220x8

MAchine Lunges
80x10
80x10
80x10

Superset Abductor/Aductor
130x8/ 130x8
130x8/ 130x8
130x8/ 130x8

Superset Single DB SLDL/ Lying LEg curl
50x6/ 150x8
50x6/ 150x8
50x6/ 150x8

Some Ass machine (a chick machine, but it always good to try and incoporate different muscles) Still felt like a chick
130x10
130x8
130x8

Superset Standing Calve Raise/ Donkey Calve Raise
285x10/ 300x8
285x8 / 300x8
285x7/ 300x8

Seated Calve Raise
135x8
135x8
135x8


Posted by: rock4832

Looks like a great workout buddy! Have you thought about doing GP's P/RR/S for a bit?


Posted by: P-funk

Quote:
Some Ass machine (a chick machine, but it always good to try and incoporate different muscles) Still felt like a chick

Does it make your ass look good?


Posted by: IainDaniel

Quote:
Originally posted by rock4832
Looks like a great workout buddy! Have you thought about doing GP's P/RR/S for a bit?

I have tried Gopro's workout in the past, it was something I just couldn't get into, maybe I will try it again sometime, but I think I am making pretty good progress with the plan I am on.

I am guessing everything is going well for you on it??


Posted by: IainDaniel

Quote:
Originally posted by P-funk
Does it make your ass look good?

As a matter of fact, now that I take a look at it, it does look a little tighter j/k It was like a reverse leg raise, I thought I would incorperate some hamstrings with it ???


Posted by: rock4832

Quote:
Originally posted by IainDaniel
I have tried Gopro's workout in the past, it was something I just couldn't get into, maybe I will try it again sometime, but I think I am making pretty good progress with the plan I am on.

I am guessing everything is going well for you on it??
It's going pretty well. i think it's good for me to do like 3 cycles on that then switch to what your doing for 2 months. My body get used to things very quickly I think.


Posted by: IainDaniel

Agreed that is why I swtiched up the workout yesterday.

A little shock to the system.


Posted by: IainDaniel

Meal 1
2 scoops on
fish oil

Meal 2
1.5 C 1% CC
stevia
Cinn

Meal 3
Chicken
Romaine
ACV

MEal 4
2 scoops on
Fish oil

Meal 5
Sirloin
Cauliflower

Meal 6
2 scoops on
nat pb
fish oil


Posted by: IainDaniel

Incline DB
50x10 w/u
50x10w/u
70x8
90x7
80x7

Hammer strength Press superset push-ups
180x8/ 8
180x8/ 8
180x8/ 8

Cable Cross overs
70x8
70x8
70x8

Hammer Strength Shoulder Press
180x8
180x7
180x6

Behind the back Cable Laterals
25x10
30x8
25x8

Rev Pec Deck
125x8
125x8

Skull Crushers SS w/cg press
80x8/ 80x8
80x8/ 80x8
80x8/ 80x8

Hammer Strength Dips
230x8
230x8


Posted by: Jill

Hows the doing?


Posted by: IainDaniel

Awesome thanks Jill.

I should post a couple more pictures, there are some adorable ones.


Posted by: IainDaniel

Meal 1
2 scoops ON
Oat Bran
1/2 pear
fish oil

MEal 2
Tuna
Romaine
ACV

Meal 3
Chicken
Romaine
ACV
Fish oil

Meal 4
2 scoops on
flax

Meal 5
Chicken
brocolli
Cauliflower
Rice
1/2 pear

Meal 6
2 scoops ON
oats
1/2 apple
fish oil


Posted by: IainDaniel

Rack Dead
135x10
225x10
315x6
335x5
315x5
drop 225x8
drop 135x8

Bent BB Rows
135x10
185x8
drop 135x8
185x6
drop 135x8

WG Hammer Strength Pull downs
270x8
270x8
270x6

Preacher machine Curls
130x8
drop 100x6
drop 70x6
100x6
drop 70x6
drop 40x6

Incline Machine Curls
70x8 drop
40x8
70x8 drop
40x8

Rope Crunch
60x10
80x8
drop 60x8
drop 40x10


Posted by: IainDaniel

Last game of Regular season Hockey tonite, didn't mean anything, and go figure I tweak my groin, hopefully not to bad will wait and see


Posted by: PreMier

One of, if not the most important muscle Get plenty of rest!


Posted by: Jodi

Quote:
Originally posted by IainDaniel
Last game of Regular season Hockey tonite, didn't mean anything, and go figure I tweak my groin, hopefully not to bad will wait and see
Ouch

Use ice




Posted by: IainDaniel

Haha very funny


Posted by: yellowmoomba

Quote:
Originally posted by IainDaniel
Some Ass machine (a chick machine, but it always good to try and incoporate different muscles) Still felt like a chick
130x10
130x8
130x8

haha Looks like some good workouts lately!!


Posted by: IainDaniel

Thanks YM!

Bust my ass about using a chick maching


Posted by: IainDaniel

Meal 1
2 scoops on
fish oil

Meal 2
Chicken
Brocolli

Meal 3
2 scoops on
Flax

Meal 4
Steak
Cauliflower

Meal 5
1.5 C 1% CC
stevia
Cinn


Posted by: IainDaniel

Groin still aggrevated, haven't done anything with it.

Tomorrow is Legs, I hope


Posted by: yellowmoomba

Quote:
Originally posted by IainDaniel
Groin still aggrevated, haven't done anything with it.

Tomorrow is Legs, I hope
Speaking from my current experiences don't over-do pulling your groing. It is a very hard injury to recover from. I'd switch up your routine or focus on exercises that do not involve using your groin. Definately do not do lunges or squats. Hack squats are put much less stress on your groin/ab area.


Posted by: IainDaniel

Well I don't think it is too serious. I will test it out tonite, but don't get me wrong if things aren't going right, I am not going to mess around.

Thanks
YM


Posted by: IainDaniel

Kyle with the Double Bi's


Posted by: Jill

He is sooooooooooo cute!!!!!!!!!!


Posted by: Rissole

Nice one ID.... yes he is very cute


Posted by: IainDaniel

Thanks Guys, I liked that pic, gotta couple more I'll post later

Meals 03/10 High Carb

Meal 1
2 scoops ON
Oats
1/2 apple
Whole Grain Bread
nat pb
fish oil

Meal 2
1.5 c CC
stevia
Cinn

Meal 3
Chicken
Brocolli
yam
1/2 apple

Meal 4
Tuna
Romaine

Meal 5
Prime Rib
Romaine
Potato needed a carb source

Meal 6
2 scoops on
oats
fish oil


Posted by: IainDaniel

Well tried legs today, thought my groin might not be that bad and I could complete a full workout, well I was wrong, so it was a shitty workout because I didn't want cause any more problems

Superset Leg PRess/Leg Ext
180x10/ 135x10
360x10/ 185x10
540x8/ 210x8
540x8/ 210x8 started to feel groin acting up
540x8/ 210x8 All pressing movements cancelled for this workout

Superset SLDL/ Leg Curl
135x10/150x8
185x7/150x8
225x5/150x8

Seated Leg curl
150x8
150x8
165x8

Standing Calve Raise
285x10
285x10
285x10




Posted by: yellowmoomba

Quote:
Well tried legs today, thought my groin might not be that bad and I could complete a full workout, well I was wrong, so it was a shitty workout because I didn't want cause any more problems
Smart move

Still looked like a good workout!


Posted by: rock4832

What a great pic ID! He is very cute.

Nice try on the workout, take it easy. Keep stretching there too, that may help!


Posted by: IainDaniel

Meal 1
2 scoops on
fish oil

Meal 2
1% CC
stevia
Cinn

Meal 3
Tuna
Romaine
ACV
fish oil

Meal 4
2 scoops on
flax

Meal 5
chicken
romaine
newmans

meal 6
2scoops on
fish oil


Posted by: IainDaniel

Bench
Bar x10
135x15
185x10
225x8
225x6
225x5 drop 135x10

Pec Dec
165x10
165x10
165x10

DB Military
50x8
60x8
70x7
60x8

Front/Lat/ Rev Raises
15/15/15x8
15/15/15x8

Upright rows
110x8 drop 80x8
110x8 drop 80x8
110x8 drop 70x8

skull crushers/cg press superset
90x6/90x8
90x6/90x8
90x6/90x8

cg press down
130x8 drop 100x8
130x8 drop 100x8


Posted by: Jodi

He's beatiful Iain.

You going to have him all jacked before he's 6 aren't you?


Posted by: IainDaniel

Naw I am just making sure he is left handed so he can make the big coin pictching for the Bosox's or something


Posted by: yellowmoomba

Quote:
Originally posted by IainDaniel
Bench
Bar x10
135x15
185x10
225x8
225x6
225x5 drop 135x10

Pec Dec
165x10
165x10
165x10

DB Military
50x8
60x8
70x7
60x8

Front/Lat/ Rev Raises
15/15/15x8
15/15/15x8

Upright rows
110x8 drop 80x8
110x8 drop 80x8
110x8 drop 70x8

skull crushers/cg press superset
90x6/90x8
90x6/90x8
90x6/90x8

cg press down
130x8 drop 100x8
130x8 drop 100x8

Looks like another good workout!!

Where in Ontario are you?? I used to spend a lot of summers in
Colchester, Harrow, and Windsor.


Posted by: IainDaniel

Thanks

Not sure where Colchester and Harrow are?

But windsor is about 3 hours south, I live in Brantford.


Posted by: yellowmoomba

Gotcha Colchester is the near Point Peele (s/p??) along Lake Erie.


Posted by: IainDaniel

Cool you got a cottage there?


Posted by: yellowmoomba

My family did from 1970 - 1996. I haven't been back since about 2001. It was alot of fun in the summer time


Posted by: IainDaniel

Yeah I have to admit Canada is pretty awesome.

J/k but Canada is pretty awesome

You should try heading up to Cottage country in th Muskokas, amazing


Posted by: yellowmoomba

I'll have to lookup the "Muskokas".

I do like Canada too.



Posted by: rock4832

W/O's looking great man! So when do we get some new pics?


Posted by: IainDaniel

Hmmmm.


Posted by: IainDaniel

Today is a sad, sad day

I was about to cook up some chicken on my Foreman Grill.

I plugged it in and nothing, I tried a couple of good hard wacks and still nothing.

My friend the Grill you will be missed.


Posted by: rock4832

Happened to me buddy! Bought a new one the same day.


Posted by: IainDaniel

hammer strength cg row
90*10
180*10
360*6
360*6
270*7, 180*7, 90*10
270*7, 180*7, 90*10

db row
70*10
90*8
100*6

hammer strength shrugs
270*10
360*8
360*8, 270*8, 180*8
360*8, 270*8, 180*8

ez curl ss/ incline db curl
80*10/25*7
80*8/25*7
80*8/25*6

db curl
50*6
45*6
25*6, 30*6, 35*4, 40*4, 35*3, 30*4, 25*5

rope crunch ss/ cross over rope crunch
80*7/80*4
80*5/80*4
80*4*80*3

ab machine
150*8
150*8
150*8

leg raise machine
120*7
120*7
120*7


Posted by: Jill

Quote:
Originally posted by IainDaniel
Today is a sad, sad day

I was about to cook up some chicken on my Foreman Grill.

I plugged it in and nothing, I tried a couple of good hard wacks and still nothing.

My friend the Grill you will be missed.
The same thing happned to me-I just returned it!


Posted by: rock4832

That looks like an awesome workout ID!


Posted by: IainDaniel

Groin is a go!

Squat Machine
90x20
180x10
270x10
360x8
450x7
450x7
360x8

Lunge Machine
100x8
120x8
120x8

Leg Ext
225x10
245x8
275x8
275x7

SLDL
135x10
225x7
225x6

Lying LEg Curl
150x10
165x7
150x7

Standing Calf Raise ss/Donkey Calf Raise
285x8/300x8
285x8/300x10
285x7/300x6


Posted by: yellowmoomba

Quote:
Groin is a go!
Good to hear!!


Work 'dem wheels!!!!




Posted by: rock4832

Yeah groin!


Posted by: IainDaniel

MEal 1
2 scoops on
fish oil

Meal 2
cc
stevia
Cinn

Meal 3
Chicken
Spring Salad no dressing

Meal 4
2 scoops on

Meal 5
8 oz Sirloin
cauliflower

Meal 6
2 scoops on
fish oil


Posted by: IainDaniel

lost our hockey game, done for the season

Ohh well time to golf shortly


Posted by: Jodi

How many G of fish oil you getting in?

Golf -


Posted by: IainDaniel

15 grams most of the time, sometimes only ten if I forget during the day

Golf I'm shit, but I get to kick the crap out of a golf course and down a load of beer to make up for it


Posted by: Jodi

15G or 15 caps?


Posted by: IainDaniel

15 caps equals 15g

Or do you want to know the epa/dha content, there standard 180/120

so around 4.5g of epa/dha


Posted by: Jodi

LOL - Yeah EPA/DHA

I know 15 caps = 15G Fat.

I would suggest increasing your fish caps to 20 CAPS per day


Posted by: IainDaniel

Damn, alrighty

Fish oil ain't cheap here, like y'all down south

Costco here I come.

Probably gonna add cardio in soon

I think I am making alright progress, I like what I am seeing in the mirror, although I am always sceptical about whether I will be where I want by april 30th. I guess, we all have to learn.

Thanks Jodi, way to late for me, have a good night


Posted by: PreMier

http://store.yahoo.com/elitelabs/aldeepseafis5.html


Posted by: IainDaniel

Thanks Prem


Posted by: IainDaniel

Meal 1
2 scoops on
oats
whole grain bread
berries
fish oil

Meal 2
tuna
fish oil
romaine

Meal 3
sirloin
yam
1/2 apple
Fish oil

Meal 4
2 scoops on
flax

Meal 5
Chicken
Rice
1/2 apple
fish oil

Meal 6
2 scoops on
oat bran
1/2 apple


Posted by: IainDaniel

Incline DB
50x10
50x10
75x10
90x8
95x6 I was really happy with this, had some help on the kick up, but was all me
85x8

Seated Hammer Strength Press
180x8
180x8
180x6

Pec Dec
165x10
165x10
195x8

CG Press Smith Machine
135x10
185x7
205x5.5
135x8

CG press downs
120x8
120x8
120x8

Hammer Strength Miltary
180x6
180x6

Rev Pec
120x6
120x6


Posted by: P-funk

95 on the incline!!! Good job man.....damn you guys are getting so strong!!!!


Posted by: IainDaniel

Thanks Patrick


Posted by: IainDaniel

Meal 1
2 scoops on
fish oil

Meal 2
Chicken
Romaine
ACV
Fish oil

Meal 3
2 scoops on
flax

Meal 4
Beef
Romaine
Fish oil

Meal 5
1% CC
Stevia
Cinn
Fish oil


Posted by: IainDaniel

meal 1
2 scoop on
oats
1/2 pear
fish oil

meal2
1% CC
stevia
Cinn
Fish oil

MEal 3
Chicken
Brocolli
fish oil

Meal 4
Tuna
Romaine

Meal 5
chicken
rice
romaine
fishoil
1/2 pear

meal 6
2 scoop on
oat bran
1/2 apple


Posted by: IainDaniel

rack dead
135x10
225x10
315x6
335x4
285x8

Bent Rows
135x11
185x7
205x5
135x10
135x10

WG HS Pull Downs
270x8
320x4
270x8
270x8

DB curls
45x10
50x8
50x5, 40x5, 30x5

Incline Machine Curls
130x10
130x10
130x10
130x10

Rope Crunch
80x8
80x8
80x8

Ab Mchine
150x8
150x8
150x8


Posted by: PreMier

Picts?


Posted by: Jill

Any noticible results since you started cc ID?


Posted by: IainDaniel

Picts ya maybe, I am working on them

It is slow progress, but I am starting to see things.

A little bit of vascularity in the Arms(forearms), no shoulders yet.
Starting to see a little more Definition in Back.
Wife said Love Handles were shrinking. I'm down about 6lbs. @ 223lbs
It is just my gut, ass and thighs that are going to be the hard part, as usual

Probably gonna start Cardio next week, I keep putting this off, as well as tanning (although I like tanning)


Posted by: rock4832

I did the insta tan today and liked that! W/O looking good and congrats on losing 6 lbs. I've been at it for 6 weeks and haven't lost that much!


Posted by: IainDaniel

like the spray on


Posted by: IainDaniel

yeah but your measurements r doing ok, got your bf checked lately


Posted by: rock4832

yeah, it's spray on. I've never had my BF checked. I'm afraid to to be honest. Last time I had it checked I was 275 and it was 32%. I have one of those electrical impulse scales and it says I'm 19%. I really hope thats not true!!!


Posted by: IainDaniel

those electric ones are garbage, when I was around 15% it said I was 20%+

ever heard of a nocturnal baby, well I got one


Posted by: rock4832

Haha! poor Iain! How is Kyle doing?


Posted by: yellowmoomba

The diet and workouts are looking good!!

Now start the CARDIO !!

Keep it up!



Posted by: IainDaniel

Meal 1
2 scoops on
fish oil

Meal 2
1%CC
Stevia
Cinn
Fish oil

Meal 3
Chicken
Romaine
Fish oil

Meal 4
2 scoops on
flax

Meal 5
Sirloin
Brocolli
Cauliflower

Meal 6
1% CC
Stevia
Cinn
Fish oil


Posted by: Jodi

How you feeling on the plan? Still good?


Posted by: IainDaniel

Quote:
Originally posted by IainDaniel
Picts ya maybe, I am working on them

It is slow progress, but I am starting to see things.

A little bit of vascularity in the Arms(forearms), no shoulders yet.
Starting to see a little more Definition in Back.
Wife said Love Handles were shrinking. I'm down about 6lbs. @ 223lbs
It is just my gut, ass and thighs that are going to be the hard part, as usual

Probably gonna start Cardio next week, I keep putting this off, as well as tanning (although I like tanning)

Yeah, Actually I am really liking this eating plan, super easy to follow, and I don't feel like I am restricting myself

Although I am not sure about my progress, Where I should be at, and how much more I should expect by the end of April. I still think things are going well. Just wish I could see the future.

I guess it is a learning experience on how my body will react to this diet, and how to adjust next time I try a cut with it.


Posted by: IainDaniel

Leg Press superset Leg Ext
180x15/140x10
360x10/210x10
540x10/240x8
630x10/240x8
630x8/240x7

Squat Machine
270x10
360x10
450x8
450x7

Seated Leg curl
150x10
180x8
180x8

SLDL superset lying leg curl
185x10/130x10
225x7/130x10
225x6/130x10

Seated Calf Raise
180x10
180x10
180x10

Donkey Calf Raise
320x10
340x10
360x8


Posted by: yellowmoomba

Quote:
Originally posted by IainDaniel
Leg Press superset Leg Ext
180x15/140x10
360x10/210x10
540x10/240x8
630x10/240x8
630x8/240x7

Squat Machine
270x10
360x10
450x8
450x7

Seated Leg curl
150x10
180x8
180x8

SLDL superset lying leg curl
185x10/130x10
225x7/130x10
225x6/130x10

Seated Calf Raise
180x10
180x10
180x10

Donkey Calf Raise
320x10
340x10
360x8

MY LEGS are sore from looking at your workout!!




Posted by: IainDaniel

Thanks YM

Just starting to feel it a little tonite. I don't usually get to sore unless I switch things up or after taking a week off. But it was an awesome feeling workout.


Posted by: IainDaniel

Meal 1
2 scoops on
Oats
whole grain Bread
Berries
fish oil

Meal 2
2 scoops on
oat bran
Fibre one
1/2 Apple

Meal 3
Chicken
Romaine
Brown Rice
Fish oil

Meal 4
1% CC
Stevia
Cinn
Fish oil

Meal 5
Ground Beef
Broccoli
Whole Grain Bread

and a couple of lo-carb beers I know, I know. It was guys night out and we did a poker night.


Posted by: IainDaniel

Meal 1
2 scoops on
Fish oil

Meal 2
Chicken
Romaine

Meal 3
Chicken
Broccoli

Meal 4
2 scoops on

Meal 5
1%CC
Stevia
Cinn

Meal 5
2 scoops on
Fish oil
Nat PB


Posted by: IainDaniel

A tribute to P-funk for reccommending to try shoulder first.

DB Shoulder PRess
40x15
60x10
70x8
75x6
70x6

Behind the Back Cable Laterals
25x8
30x8
25x8

Upright Cable Rows
130x10
130x10
130x10

Flat Bench
135x15
185x8
205x7
225x5

Inlince DB Fly
40x10
50x8
50x8

French Press superset CG Press
80x10/80x10
80x8/80x10
80x8/80x10

CG Press down
130x10
130x10
130x8, 110x8, 90x8, 70x8

Felt good to change things up, nice to give shoulders a little more work, Chest suffered, never realized how much the shoulders are used to stabilize during BP. Triceps came out with an awesome pump that I haven't had in a while for whatever reason Nice Variation


Posted by: IainDaniel

Meal 1
2 scoop on
Oats
fish oil
1/2 apple

Meal 2
1%cc
Stevia
Cinn
Fish oil

Meal 3
Chicken
Romaine
ACV
Fish oil

Meal 4
2 scoops on
Flax

Meal 5
Pork Tenderloin
Cauliflower
Yam
1/2 apple


Posted by: IainDaniel

Well, this lack of sleep thing finally caught up with me last night.

Missed my last meal and my workout out on a low carb day.

Shit happens, just have to make up for it today


Posted by: rock4832

Yeah, don't let it get to you! Especially considering your present circumstance!! I think your doing great man!!


Posted by: IainDaniel

Thanks for the support Rock

Oh its not getting to me. I love it, kids are great!

I just love my sleep to, which is the hard part.

I will be starting cardio today


Posted by: rock4832

what kind of cardio and for how long?


Posted by: IainDaniel

Probabaly alternate between standard Cardio one day and Hit the next. Will be doing around 3 days a week on no Carb DAys.

Weekdays will be in the night after workout. While weekend will be in the morn.


Posted by: IainDaniel

Meal 1
2 scoops on
fish oil

Meal 2
1% cc
stevia
Cinn
Fish oil

Meal 3
Chicken
Romaine
ACV
Fish oil

Meal 4
2 scoops on
Flax

Meal 5
Beef tenderloin
Brocolli
Fish oil

Meal 6
2 scoops on


Posted by: Jodi

Quote:
Originally posted by IainDaniel
I will be starting cardio today
Sucks to be you


Posted by: IainDaniel

WG overhand Hammerstrength rows
90x10
180x10
270x10
360x4
270x8
270x8

CG Cable Rows
200x10
220x7
210x7

Hammer Strength Shrugs
270x10
360x8
360x8
360x8

BB Curls
90x10
90x8
90x8

Incline Machine Curls
130x10
160x8
160x8

Rope Crunches
90x8
90x8
110x4
110x4, 80x4, 50x4

15 min Cardio about 10 min HITT and 5 standard on eliptical. Fuck was that a bitch no wonder I hate cardio. But right now it is a necessary evil


Posted by: IainDaniel

This is how my schedule is going to follow for the time being. Let me know you thoughts

Day 1 High carb-Legs-no cardio
Day 2 No Carb-Push-Cardio
Day 3 Lo Carb-Pull- no Cardio
Day 4 No Carb-Rest- Cardio

Repeat

Cardio will occur 3 times a week, I will make it 2 HIT and one Standard Cardio, probably on the Elipitcal machine.

Comments are welcome


Posted by: rock4832

Haha, welcome to the club!!



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