Twal's Journal [Forum Archive]

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Twal's Journal

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Posted by: twal

About two months ago, I seriously started eating healthy and lifting weights. I’ve lost 8lbs since then and I’m quite happy with my progress so far.

My Stats
Age: 27
Height: 5’8”
Weight: 185lbs

I’m currently in the second week of my first P/RR/S. This routine is working my body like no other has in the past. I’ve never felt so sore in my life!

I workout 4 days a week. 2 on and one day off.

Monday: chest/delts/abs
Tuesday: quads/hams/calves
Wednesday: off
Thursday: lats/traps/low back/abs
Friday: bis/tris/forearms/calves
Saturday: 0ff
Sunday: off

This is just a sample routine. I try to switch my routine constantly.
Here is a sample of my daily diet:

Meal 1
Pre W/O Protein Carbs Fat Calories
1/2 cup Quaker Oats 5g 27g 3g 150
Protein Drink 23g 5g 1.5 120

Meal 2
Eggbeaters w/ cheese (1/4 cup) 33g 6g 0g 165
Protein (2 scoops) 46g 10g 3g 240

Meal 3
Shrimp (14 large) 30g 0g 2g 140
1 can Cut Green Beans 0g 14g 0g 70

Meal 4
Tuna and CC Casserole 25g 22g 3.5 214

Meal 5
Jenny O Ground Turkey (2 patties) 58g 0g 22.5g 400
Cains All Natural Mayo (1 Tbsp) 0g 0g 11g 100

Meal 6
Protein Drink 23g 5g 1.5 120

Total 243g 89g 48g 1719

Please feel free to critique my diet or workouts. Have a good one!

Todd

Posted by: twal

Supplements
Whey
Fish Oil Capsules

Oct 2nd

Rep Range
==========
Quads, Hams
==========
Quads

Hack Squat
Not too heavy as you can see
90lbs x 12
140lbs x 12
140lbs x 12

Leg Extension
155 x 10
165 x 8
165 x 8

One legged leg press
65 x 15
70 x 15
70 x 15

Hams

Stiff Deadlift
135 x 10
135 x 8

Lying Leg Curl
165 x 6
165 x 6

Single Leg Curl
65 x 8
55 x 12

Did some light leg stretching afterwards
=================================================
Diet

Pre Workout
Cals Fat Carb Prot
Meal 1

Natural Whey Protein 120 2 5 23
Red Bull 10 0 3 0

Post Workout
Meal 2
Natural Whey Protein 120 2 5 23
Eggbeaters w/ Kraft FF Cheddar Cheese 165 0 6 33
2 Fish Oil Capsules 20 2 0 0

Meal 3
Turkey Meat Loaf 381 21 9 44

Meal 4
Tabasco Almonds 193 18 6 6
Solid White Albacore (in water) 175 3 0 38

Meal 5
Tuna and CC Casserole 214 4 22 25
Stop and Shop Cut Green Beans 70 0 14 0

Meal 6
Chocolate Peanut Butter Cup Smoothie 210 10 8 27

Meal 7
Natural Whey Protein 120 2 5 23

Totals 1798 61 83 242

Posted by: twal

I wrote down my stats in Microsoft Word all nice and neat. I copy and pasted it into my reply thread and it came out like crap! If anyone could give me any tips on making it look better, I'd appreciate it.

Todd

Posted by: Egoatdoor

Quote:

Originally Posted by twal

My Stats
Age: 27
Height: 5’8”
Weight: 185lbs

Here is a sample of my daily diet:

Meal 1
Pre W/O Protein Carbs Fat Calories
1/2 cup Quaker Oats 5g 27g 3g 150
Protein Drink 23g 5g 1.5 120

Meal 2
Eggbeaters w/ cheese (1/4 cup) 33g 6g 0g 165
Protein (2 scoops) 46g 10g 3g 240

Meal 3
Shrimp (14 large) 30g 0g 2g 140
1 can Cut Green Beans 0g 14g 0g 70

Meal 4
Tuna and CC Casserole 25g 22g 3.5 214

Meal 5
Jenny O Ground Turkey (2 patties) 58g 0g 22.5g 400
Cains All Natural Mayo (1 Tbsp) 0g 0g 11g 100

Meal 6
Protein Drink 23g 5g 1.5 120

Total 243g 89g 48g 1719

I think you need more carbs, especially post workout. If you do not get some carbs into your body within 90 minutes of training, you are going to catabolize muscle. Do you really want this to happen?

Taking 79 grams of protein post workout is really overkill and will not prevent catabolism.

I'm getting your ratios at 56% protein, 21% carbs and 25% fat. A 21% carb ratio for the day, especially a training day, is far too low in my opinion. Secondarily, 56% protein is too high, as is possibly 25% fat unless you have an ectomorphic body structure.

You did not mention cardio in your routine. Are you doing cardio and if so, what kind and how often?

Posted by: twal

Thanks for the advice! I had no idea I was catabolizing my muscles with my PWO meal. I'll start eating more carbs and less protein for my PWO meal.

I'm a mesomorph. I can gain muscle very easily, but have trouble shedding the fat. I'm aiming for a swimmer's type build (very lean and cut)

I do cardio 3-4 days a week. I usually do 30 minutes and sometimes I'll do 40min. Most of the time I'll use the elliptical machine and recently I've been running on the treadmill at 6mph for 10 minutes and then hit the bike or elliptical for 20-25 min.

What percentages would you suggest for my fat, carbs and protein?

Thanks again!

Todd

Posted by: Egoatdoor

Quote:

Originally Posted by twal

I'm a mesomorph. I can gain muscle very easily, but have trouble shedding the fat. I'm aiming for a swimmer's type build (very lean and cut)

Hi Todd. Read these two articles on bodytypes:

http://www.bodybuilding.com/fun/cynthia9.htm

http://www.bodybuilding.com/fun/mayner3.htm

A true mesomorph would not have alot of bodyfat. I cannot see you, but from looking at your height and weight, I suspect you are an endomorph or an endo with some mesomorph. A true meso would also have trouble attaining a true "swimmer's type" build as swimmers ( and cyclists also) are more ectomorphic ( long and lean), though they have wide backs and shoulders from their swimming.

If you are true meso, me and whole lot of others envy you as mesos are the genetically gifted bodybuilders.

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