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LAM's quest for perfect symmetry


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Posted by: LAM

Well my 3 month hiatus from the gym is over. It's time to get back into the swing of things. For the next year at least all I'm going to do is focus on my symmetry and getting to what I think is my ideal weight and bf which is 240 lbs @ 10% bf (at 6'0).


Posted by: LAM

Shoulders

Standing Military Press - 3 x 8 @ 225 lbs
Side laterals (cable) - 3 x 8-10 @ 30 lbs (w/ a 10 sec TUT)
Rear lateral raise - 3 x 8-10 @ 35 lbs (w/ a 10 sec TUT)

* I think after a couple of weeks or so once my endurance is back I'm going to do shoulders with back every once in a while.


Posted by: LAM

here's a pic of me in '84 I was 5'9 145. I had been going to Paoli Nautilus for a year but hadn't really got into the free weight thing.


Posted by: LAM

these are pics from last year. I was able to keep a lot of muscle even after the 4 year lay off from the gym from '97 to the beginning of 2001. I'm about 230 here at around 12% bf @ 6'0.


Posted by: LAM

Did legs yesterday..I'm going to alternate doing quads first then hamstring every wo.

10 min warm-up treadmill

Leg curl - 3 x 10 (using a 10 sec TUT on the eccentric)
romanian DL's - 3 x 10

Smith front squats - 3 x 10 @ 225 (ATF)
Leg Press Dorian Style - drop set from 700 to 225
20 rep squats - 1 set @ 185 (ATF)
Leg ext - 2 x 10 Heavy

20 minutes treadmill then limp home...


Posted by: butterfly

Looking good... keep up the great work!!!


Posted by: Burner02

holy schnikes, LAM...you're a big guy!


Posted by: LAM

thanks for the compliments folks !

Shoulders

Front Raises - 2 x 10 @ 20 ( 10 sec TUT)
Standing Military - 2 x 6 @ 225
Cable Lateral Raises - 2 x 10 @ 20 ( 10 sec TUT)

20 minutes treadmill -

* I will hit rear delts with traps on back day


Posted by: nikegurl

you look great! i may have to put the word out with the ladies to come over and peep your photos in your journal!


Posted by: Pitboss

Well look who's here... with a journal and all!!

Hey I always forget to ask. But if you are ever in the LA area lets hit the gym. Love to work out with you.. as long as you don't wear those tightie whities... promise no cape for me!!!


Posted by: LAM

No problem PB ! ..I actually might be down in the area in a few weeks but I'm not sure right now. I'll let you know.

Friday

10:00 am 45 minutes cardio on the treadmill.

* I took my thermo and 2 grams of Acetyl-L-Carnitine 1/2 before training. When I got back at 11 I slammed down a protein drink and went and caught the 12:00 showing of Star Wars. I broke out in a complete sweat through the entire movie. It must have been from the combination of the two.


Posted by: Pitboss

Quote:
Originally posted by LAM
I broke out in a complete sweat through the entire movie. It must have been from the combination of the two.
Eeewww .. I hope you weren't sitting nexy to anyone.. yuck!!!

Don't you just hate that. There are some workouts where I just can't cool down, sometimes even an hour afterwards... steaming in the winter!!!

By the way... Doc's gave me antibiotics for now. So hope that's all it will take ... you know?

Give me a holler if you get this way. Just PM or Email me and we'll work some time to hit the gym.. no legs is my one rule though.. LOL


Posted by: LAM

All right after drinking my face off all saturday it took me 2 days to recover. I just got back from 45 minutes of mild cardio (treadmill), time to watch a little TV and eat some food...


Posted by: LAM

Just did another 45 minutes of am cardio..Going back tonight to hit back.


Posted by: ALBOB

Quote:
Originally posted by LAM
No problem PB ! ..I actually might be down in the area in a few weeks but I'm not sure right now. I'll let you know.
Almost gave you a call this weekend. Was in town staying with some friends that live off Decature close to Flamingo. If you do happen to head West let me know too. Maybe PB and I can team up and out lift you. (He needs help. ) Next time I head East I'll give you a call. Which Gold's did you join?


Posted by: LAM

Just got back from doing back and another 20 minutes of cardio. I"ve been to lazy to write down my routine..maybe next week


Posted by: LAM

ALBOB...I'm going to the Gold's on South Eastern.


Posted by: ALBOB

Is that on the way to or from work? There's one on the Northeast corner of Sahara and Decatur that might be closer, you just have to deal with the traffic on Decatur.


Posted by: LAM

Work? I haven't done that since I moved. I don't know what I want to do, I'm done with the Tech sector (to many geeks, long hours, traveling etc). Thinking about going to flight school to fly helicopters.

the Gold's on S. Eastern is only 2 minutes away from my house.


Posted by: ALBOB

Quote:
Originally posted by LAM the Gold's on S. Eastern is only 2 minutes away from my house.
OK, I'm working from a mental map that's about five years old. I didn't realize you were that close to Eastern.


Posted by: LAM

No problem ALBOB I know you are getting senile in your old age..


Posted by: ALBOB

Must be hanging around too many squids, they're contagious, ya' know? If I ever get the urge to embroider my name on the back of my pants I think I'll just end it all right there.

P.S. I was thinking back to when I'd go to Eastern and you had to fight all that traffic, especially across The Strip and I couldn't for the life of me figure how you could get there in a couple of minutes. DOOOHHHH!!!! They added that little stretch of road called the 215 Loop. OK, I think we're on the same map now.


Posted by: LAM

Yea the 215 is crazy but I guess it helps with traffic. The 45 MPH speed limit is ridiculous but no one does it. I know I don't !


Posted by: The_Chicken_Daddy

When are we gonna see some more figures for weight workouts?


Posted by: LAM

TCD...I've been lazy lately. I'm going to start today when I get back from doing legs.


Posted by: ALBOB

Quote:
Originally posted by The_Chicken_Daddy
When are we gonna see some more figures for weight workouts?
Jeeze, haven't you ever heard of priorities??? We're talking about Vegas here!!! You can lift weights anywhere but there's only ONE Vegas.

July 4th weekend LAM, be ready.


Posted by: LAM

10 minute warm-up on the treadmill

Leg ext - 3 x 8 @ 120 w/ 2-6-2 count

Leg Press Dorain Style - 1 x ? @ 720 w/ 2-4-2 count

* for those who do not know what this is. You start out at a heavy weight at which you can do about 10 or so good reps reaching concentric failure. then after the first set each preceding set is also done to failure and you start stripping plates(1 off each side) and continue so reps are not really counted. This is done until 1 (45 lb) plate is left on each side.

Smith Front Squats ATF - 2 x 10 @ 185

Leg Ext Static Hold - 1 rep x 175 x 10 secs

Leg Curl - 3 x 10 @ 110 w/ 2-4-10 count

SLDL - 3 x 185

20 minutes treadmill and limp out to parking lot...


Posted by: kuso

Hey LAM

Thanks for the email the other day .......not what I wanted to hear, but what I thought you`d say


Posted by: LAM




Posted by: LAM

went in today at 9:00 am did calves and 45 minutes on the treadmill. going back tonight to do shoulders/triceps.

450 cals burned


Posted by: Solid_Steel

Hey LAM u said your goal is 240 at 10%bf , just curious what are u at right now?


Posted by: LAM

I'm right around 235 @ 11-12% down from 250 @ 16% a month and a half ago. So I've got some work to do. I want to get back down to single digit bf then go on a clean bulking cycle and end back up at 240 @ 10%.


Posted by: ALBOB

Quote:
Originally posted by LAM a clean bulking cycle
BWAAA.............Stay away from the buffett lardbutt.


Posted by: LAM

I've actually been very good ! I haven't been to one in months..they are so dam tempting though. I have been know to go over to the Palms and catch a late night grub there. Have you been to it yet ?


Posted by: ALBOB

Up until two weeks ago that was my favorite in the whole town. Go try the Aladdin. OUTSTANDING!!! A little more pricey ($20) but well worth it. As with any of them, get there early unless you want to stand in line for a couple of hours.


Posted by: LAM

Dam you for telling me that ! I know where I'm eating lunch tomorrow now..


Posted by: LAM

I stayed up way to late last night watching movies. didn't get in to the gym until about 10:30 am.

45 minutes cardio - 450 cals

going back tonight to do back and rear delts...


Posted by: LAM

I was planning on doing 2 sessions of cardio today but I went out drinking all night last night.

maybe tomorrow ?


Posted by: kuso

Glad to see you`ve got your priorities in order


Posted by: LAM

I tell you, it's a constant struggle to not go out drinking all the time here, especially living right off the Strip.


Posted by: LAM

this is a typical day for me.

8:00 am - 45 minutes cardio

9:00 am - MetRx MRP w/ additonal 20 grams of CFM whey, 10 grams L-Glutamine and 1/2 cup of 100% unprocessed oat or wheat bran - 412 cals, 60 grams protein, 40 grams carbs, 3 fat.

10:00 am - 1 serving EFA (either natty pb, hemp, flax or olive oil) - 10 grams fat

11:00 am - 8 oz chicken breast and 1 regular apple + 15 grams CFM whey in water, 60 grams protein, 20 grams of carbs.

12:00 pm - 1 serving EFA (either natty pb, hemp, flax or olive oil) - 10 grams fat

1:00 pm - 1 can tuna, 1/2 cup cottage 2% cottage cheese + 10 grams CFM whey in water, 60 grams protein, 2 grams fat.

2:00 pm - 1 serving EFA (either natty pb, hemp, flax or olive oil) - 10 grams fat

3:00 pm - 1 serving beef either lean steak or burger, 60 grams protein, 14 grams fat.

6:00 pm - 8 oz salmon steak, spinach salad, 60 grams protein carbs ?

7:30 pm - 8 oz chicken breast and 1/2 cup oatmeal, 60 grams protein and 25 grams carbs, 3 fats.

9:00 pm - pre-workout 20 grams CFM whey in water

10:15 pm - post workout - 20 grams CFM whey in water w/ 75 grams of simple sugars (dextrose and maltodextrin mix), 10 grams micronized creatine, 10 grams L-Glutamine, 1 gram ALA, 6 grams BCAA's.

12:30 am - 9:00 am - MetRx MRP w/ additonal 20 grams of CFM whey, 10 grams L-Glutamkine - 412 cals, 60 grams protein, 7 grams carbs, 3 fat.


Posted by: Nike_Girl

yikes.. looking good LAM...


Posted by: The_Chicken_Daddy

Any particular reason for all that cardio you do?


Posted by: LAM

well I guess the 2 main reasons are I've never really had a problem with my cortisol levels rising from to much cardio and I'm not working right now and bored to death and I don't sleep much. not much to do in Vegas in the day time when it's 105 degrees !

On non-weight training days I do 45 minutes am and another 45 minutes pm. And I am cutting right now, I will not be training like this for much longer. Once I reach my goal bf (8%) I'm going back on a clean bulking cycle.


Posted by: LAM

TCD...I also keep my heart rate right above the minimum for fat burning for my age.


Posted by: The_Chicken_Daddy

I personally don't agree with the whole "fat burning" zones for the most part.

Have you ever tried interval training?


Posted by: LAM

never tried it...got any good routines ?


Posted by: The_Chicken_Daddy

make sure you're warmed up - say 2 minutes light jog. Then:

30 seconds all out sprint.
30 seconds run.

Repeat until 4 minutes have passed. Then walk/jog for 3 minutes.

Repeat (including the 3 minutes rest or cooldown stage). No need to go longer than 20 minutes in total - IF you can last that long.

One last thing, if this is something totally new to you then you may wanna start off with jogging and walking intervals, then once you're more accustomed, try running and jogging and then eventually go to sprints and runs.

It's very demanding.

After 20 minutes, finish the cardio.


Posted by: LAM

I will give it a try thanks !


Posted by: LAM

10 min warm-up treadmill

Leg ext - 3 x 10 @ 165
Leg Press (feet together and low) - 3 x 10 @ 405, 595, 685 lbs.
Back squats - 3 x 10 @ 225 (ATF)
Smith front squats - 3 x 10 @ 225 (ATF)
Leg ext Static Hold - 1 x 10 secs @ 195 lb.


20 minutes treadmill....


Posted by: The_Chicken_Daddy

Nice leg press man!

Also, why do you do them before squats?

And are the extentions for a pre-exhaust?

Would you not prefer to start with squats?


Posted by: LAM

TCD...I always warm up with the knees with leg ext then go to what ever piece of equipment is free. my low back is fubar (2 disc herniations) so I can't squat heavy anymore.

every other workout I train hamstrings first as well. have you ever tried that ?


Posted by: The_Chicken_Daddy

I've never had a problem with hamstrings so i've never seen it necessary.

I am aware of that in training though.


Posted by: LAM

doing 2 sessions again today...

8:00 am 45 minutes mild treadmill - 400 cals.
8:00 pm


Posted by: Solid_Steel

Yeah LAM try the interval training its worked alot better for me. I use the MAC program. Its worked very well alot better then the 35-45 min of lower intensity cardio i used to do. I also heard that long sessions of low intensity cardio can actually make your body store fat.


Posted by: LAM

Push-Press - 1x10 @ 135, 1x8 @ 185, 1 x 6 @ 225 lbs.
Front Raise (cable) - 1 x 8 @ 25 lb w/ 10 sec TUT
Lateral Raise (cable) - 3 x 8 @ 27.5 w/ 10 sec TUT

Roman chair - 3 x 15
Incline crunches - 3 x 15

30 min treadmill - 300 cals


Posted by: Eggs

Hey LAM, hows life treating you? Workouts looking good...

Yeah, higher intensity runs are the only way to go, longer runs just dont cut it IMO. I am a long distance runner by nature, but you really cant beat sprints and the like (I believe TCD mentioned it).

I see Albobs corrupting you with his buffet knowledge. For Shame Albob... the mans trying to cut up here a bit.

Take it easy LAM and good luck with making 240 @ 10%!


Posted by: LAM

Hey there short-timer (Eggs) !

Unfortunately it's way to hot here for me to do any running as it's 90 degrees by 9 am. I'm going to have to weight until winter to do any running.

the cutting is going great ! I just weighed in at 230 at 9.5% bf.


Posted by: The_Chicken_Daddy

That is a sick push-press dude. In your estimation, how much leg work do you think you put into them? (as a % of the entire lifting)


Posted by: Fade99

Good morning LAM


Posted by: LAM

Hey Fade...

TCD...I'd say about 35%. I like to take about 4-5 secs for the eccentric portion of the lift. I manly use the legs there.


Posted by: The_Chicken_Daddy

You mean concentric don't you, dude?


Posted by: LAM

oh yea, wrong muscle...


Posted by: LAM

I decided to make my life a lot easier and start counting my cals on fitday...

Total: 3423
Fat: 94 845 26%
Sat: 26 237 7%
Poly: 20 184 6%
Mono: 34 309 9%
Carbs: 197 677 21%
Fiber: 28 0 0%
Protein: 439 1755 54%


Posted by: lina

HI LAM!

Tried to post in your journal last night but something got screwed up, I was logged off, and your thread was closed! The Post Quick Reply box was gonzo... !!!

But, here's my second try!

How goes it? Staying cool indoors?

You just started using fitday? What were you using before? or were you calculating everything in your head?


Posted by: Pitboss

Quote:
Originally posted by lina
You just started using fitday? What were you using before? or were you calculating everything in your head?
Don't let him fool you!!! He didn't keep track. He ate and drank like the Greeks.. sitting around getting round!!!!!!

Damn buffets!!!!


Posted by: lina

Quote:
Originally posted by Pitboss

Don't let him fool you!!! He didn't keep track. He ate and drank like the Greeks.. sitting around getting round!!!!!!

Damn buffets!!!!
sitting around? Not laying around like the Greeks, being fed wine and grapes by the ladies of Vegas?

Damn buffets = Complete Fat Bulking Cycle!


Posted by: Pitboss

Quote:
Originally posted by lina
sitting around? Not laying around like the Greeks, being fed wine and grapes by the ladies of Vegas?

Damn buffets = Complete Fat Bulking Cycle!

Oh damn... I'm moving to Vegas too then!!!!!


Posted by: LAM

Hi lina !

I'm trying to stay cool, a lot of time spent indoors for the next 6 months. fortunately my pool is 2 steps out the back door..

I was doing everything in my head then I realized it just wasn't worth it..not when Fitday can do it for me !


Pit..that's just cruel bringing up "buffet" talk during my cutting cylce ! it's bad enough I get it from Albald...I hope he doesn't move back here anytime soon !

the problem was when I moved from san jose to vegas in jan. I didn't train at all for 3 months ate like 2x a day and was partying all night..

needless to say my "ab" got a little out of control..lol


Posted by: LAM

Total: 2965
Fat: 93 837 29%
Sat: 33 300 10%
Poly: 14 122 4%
Mono: 35 319 11%
Carbs: 180 691 24%
Fiber: 7 0 0%
Protein: 345 1382 47%

* today was not a good day for the diet, to much running around. I spent WAY to much time reading labels in the supermarket.


Posted by: Eggs

Hey, I heard that label reading can be hard on the eyes... and the stomach. Need more fiber there, I recommend a cup of Oats in the morning... raw! Cant beat that. Diets looking good besides that though.

So you're not parting anymore? But its Summer Time.

Hope the workout is rocking!


Posted by: LAM

Total: 2909
Fat: 81 730 26%
Sat: 20 181 7%
Poly: 10 87 3%
Mono: 14 125 5%
Carbs: 185 636 23%
Fiber: 26 0 0%
Protein: 349 1395 51

Eggs...no partying until my birthday Oct 6 then it's on ! I promised myself I would have less body fat on my 34th than my 24th. so I need to be around 7-8%. It's actually going to work out good, got a lot of friends coming out in the fall when it cools off out here.


Posted by: Eggs

Hey, sounds like a good goal! Show us da pics when you get there. The party I mean Well, and if you've got a couple of you laying around with the party pics throw them up too

Glad to see you're sticking to your diet plan!


Posted by: LAM

Total: 2905
Fat: 103 929 34%
Sat: 29 264 10%
Poly: 8 74 3%
Mono: 18 159 6%
Carbs: 234 803 29%
Fiber: 33 0 0%
Protein: 254 1017 37%

* lowered the protein to see if I felt any difference hard to tell after only one day.


Posted by: ALBOB

Quote:
Originally posted by LAM it's bad enough I get it from Albald...I hope he doesn't move back here anytime soon !
347 days, but who's counting? I'll be visiting this weekend.


Posted by: LAM

Total: 3023
Fat: 92 831 29%
Sat: 31 282 10%
Poly: 10 91 3%
Mono: 25 227 8%
Carbs: 212 703 24%
Fiber: 36 0 0%
Protein: 336 1344 47%


Posted by: LAM

Total: 2747
Fat: 108 969 36%
Sat: 33 296 11%
Poly: 21 189 7%
Mono: 41 371 14%
Carbs: 127 470 18%
Fiber: 10 0 0%
Protein: 311 1245 46%


Posted by: LAM

Total: 2738
Fat: 79 710 27%
Sat: 19 174 7%
Poly: 22 199 8%
Mono: 26 234 9%
Carbs: 205 709 27%
Fiber: 28 0 0%
Protein: 303 1213 46%


Posted by: LAM

Total: 2961
Fat: 102 918 33%
Sat: 33 298 11%
Poly: 9 82 3%
Mono: 22 202 7%
Carbs: 166 530 19%
Fiber: 34 0 0%
Protein: 335 1339 48%


Posted by: LAM

Total: 3193
Fat: 120 1076 35%
Sat: 51 456 15%
Poly: 15 133 4%
Mono: 40 358 12%
Carbs: 238 884 29%
Fiber: 17 0 0%
Protein: 284 1135 37%


Posted by: LAM

Total: 3075
Fat: 122 1102 37%
Sat: 54 489 17%
Poly: 8 75 3%
Mono: 35 316 11%
Carbs: 236 844 29%
Fiber: 25 0 0%
Protein: 251 1006 34%


Posted by: kuso

UM.....LAM....no offense, but do you still workout, or just count %


Posted by: LAM

Found this picture, it's right before I started my current cutting cycle...I was very fat in this one and holding a ton of water..

right around 245-248 @ 16% bf...


Posted by: LAM

Total: 3335
Fat: 124 1120 35%
Sat: 55 498 16%
Poly: 8 75 2%
Mono: 35 316 10%
Carbs: 240 860 27%
Fiber: 25 0 0%
Protein: 306 1226 38%


Posted by: ALBOB

Quote:
Originally posted by kuso
UM.....LAM....no offense, but do you still workout, or just count %
Numbers, numbers, numbers................That's all those computer geeks know how to do is spout numbers. Look at the picture Kuso, I don't think he's worked out a day in his life.


Posted by: LAM

Here is my new training routine...I'm on about my 4th week doing this HST routine...this routine is used on Monday, Wednesday and Friday. Am cardio is done on Thurs and Sunday along with calves and the occasion set of abs...

Legs
Squat - 1x10
SLDL - 2x10

Chest
Incline - 2x10
Dips - 1x10

Back
Chins - 2x10
Rows - 2x10

Traps
Shrugs - 1x10

Shoulders
Shoulder Press - 1x10
Lateral Raise - 1x10
Rear Delt - 1x10

Bi's
DB Preacher - 1x10

Tri's
Tricep ext - 1x10


Posted by: LAM

Total: 3053
Fat: 101 905 31%
Sat: 34 307 11%
Poly: 19 172 6%
Mono: 34 302 10%
Carbs: 194 660 23%
Fiber: 29 0 0%
Protein: 331 1326 46%


Posted by: LAM

Total: 2788
Fat: 135 1218 46%
Sat: 40 361 14%
Poly: 19 169 6%
Mono: 45 407 15%
Carbs: 98 265 10%
Fiber: 31 0 0%
Protein: 297 1186 44%


Posted by: LAM

Legs
Hack Squat(21's) - 1x8 @ 225
Leg Press(21's) - 1x8 @ 405
SLDL - 2x8 @ 275

Chest
Incline - 2x8 @ 365
Dips - 1x8 @ bw

Back
Chins - 2x8 @ bw
Rows - 2x8 @ 100

Traps
Shrugs - 1x8 @ 100

Shoulders
Shoulder Press - 1x8 @ 225
Lateral Raise - 1x8 @ 35
Rear Delt - 1x8 @ 35

Bi's
DB Preacher - 1x8 @ 35

Tri's
Tricep ext - 1x8 @ 30


Posted by: LAM

Total: 2897
Fat: 127 1140 41%
Sat: 36 324 12%
Poly: 19 173 6%
Mono: 46 410 15%
Carbs: 158 540 19%
Fiber: 23 0 0%
Protein: 276 1104 40%


Posted by: MONSTER4X4

Hey LAM, what is TUT??? I know I've heard of it but I can't remember what it is.


Posted by: LAM

time under tension...


Posted by: MONSTER4X4

so is that 10 secs per rep? so your reps are 4 secs up, 2 secs hold, and 4 secs down??


Posted by: LAM

yup ! very painfull...

use explosive movements to build power but for hypertrophy a longer TUT.


Posted by: LAM

Total: 3075
Fat: 130 1170 39%
Sat: 50 450 15%
Poly: 15 136 5%
Mono: 39 349 12%
Carbs: 147 552 18%
Fiber: 9 0 0%
Protein: 318 1270 42%


Posted by: kuso

Quote:
Originally posted by ALBOB


Look at the picture Kuso, I don't think he's worked out a day in his life.
Man....I don`t know how someone so scrawney has the balls to post thier pic AL

Holy Fuk LAM...........your HUGE.......and not fat at all.!!!!!.

How are you liking the HST?


Posted by: LAM

Thanks for the complement kuso..I let myself go for a while and am just getting back to where I used to be so I'm very critical of myself...

I'm digging the HST, but my energy is low some days since I'm on a cut. I'm going to start clean bulking in a couple of weeks, so all the extra carbs should help a lot.


Posted by: LAM

Total: 2892
Fat: 113 1020 37%
Sat: 34 310 11%
Poly: 19 170 6%
Mono: 30 266 10%
Carbs: 181 615 22%
Fiber: 27 0 0%
Protein: 281 1126 41%


Posted by: LAM

Total: 2818
Fat: 113 1015 37%
Sat: 35 315 11%
Poly: 13 120 4%
Mono: 26 235 9%
Carbs: 126 454 17%
Fiber: 12 0 0%
Protein: 319 1277 47%


Posted by: LAM

Total: 2561
Fat: 92 832 33%
Sat: 30 270 11%
Poly: 10 91 4%
Mono: 21 188 8%
Carbs: 155 569 23%
Fiber: 12 0 0%
Protein: 276 1102 44%


Posted by: LAM

Total: 3585
Fat: 151 1361 39%
Sat: 54 489 14%
Poly: 19 171 5%
Mono: 47 421 12%
Carbs: 220 708 20%
Fiber: 43 0 0%
Protein: 347 1388 40%


Posted by: Nike_Girl

LAM.. your discipline and commitment is truely impressive! You're doing great! And looking great too btw!


Posted by: Leslie2196

Hi LAM
I was skimming through, and I noticed you take in alot of cal-esp from protein....What the heck to you eat to get that much protein in? My Boyfriend is havong a hard time getting in his required protein. How many meals do you eat?
Thanks
BTW LOoking good


Posted by: LAM

thanks Nike_Girl ! it get's tough sometimes, but I just think how happy I will be when I reach my current short term goal.

Leslie...I'm cutting now so I'm down to 6 meals but they are all food except for the last which is a serving of Optimum's ProComplex. I find the easiet way for me is to eat a variety of protein during the day tryin not to eat the same protein so often.

Meal 1 - 1/2 serving protein power, eggs, cheese and some bread
Meal 2 - chicken
Meal 3 - fish
Meal 4 - beef
Meal 5 - chicken
Meal 6 - full serving protein powder before bed

I will try to figure out how to make my profile on fitday.com public so others can view.


Posted by: LAM

Total: 2933
Fat: 113 1013 36%
Sat: 35 311 11%
Poly: 8 76 3%
Mono: 24 214 8%
Carbs: 234 790 28%
Fiber: 37 0 0%
Protein: 259 1037 37%


Posted by: LAM

Total: 3287
Fat: 122 1101 34%
Sat: 39 348 11%
Poly: 14 126 4%
Mono: 43 385 12%
Carbs: 270 908 28%
Fiber: 43 0 0%
Protein: 297 1190 37%


Posted by: LAM

Total: 2818
Fat: 127 1139 42%
Sat: 47 422 15%
Poly: 16 144 5%
Mono: 48 433 16%
Carbs: 211 679 25%
Fiber: 41 0 0%
Protein: 227 909 33%


Posted by: LAM

Total: 3038
Fat: 110 986 34%
Sat: 32 291 10%
Poly: 13 121 4%
Mono: 32 286 10%
Carbs: 228 748 25%
Fiber: 41 0 0%
Protein: 301 1202 41%


Posted by: LAM

Legs
Hack Squat - 2x6 @ 315 lb w/ close stance, tempo 5-0-1
Leg Press - 2x6 @ 500 lb w/ close stance, tempo 5-0-1
Leg Curl - 2x6 @ 60 lb , tempo 6-0-1

Chest
Incline - 2x6 @ 375 lb
Dips - 1x6 @ 45 lb

Back
Chins - 2x6 @ bw
db Rows - 2x6 @ 100 lb

Traps
db Shrugs - 1x6 @ 85 lb

Shoulders
Shoulder Press - 1x6 @ 315 lb
Lateral Raise - 1x6 @ 30 tempo 3-4-5
Rear Delt - 1x6 @ 30 tempo 3-4-5

Bi's
DB Preacher - 1x6 @ 40 lb

Tri's
DB Tricep ext - 1x6 @ 30 lb

I've been keeping good track of my training weights in my gym log. even on this reduced cal diet I am feeling no effects of DOMS so I know my diet and supplementation is on. My weight has been stable using 3k cals/day. On the first I will bump them up alternating weeks of 3.5K and 4K cals to stiumulate growth.


Posted by: LAM

Total: 3028
Fat: 121 1093 37%
Sat: 40 358 12%
Poly: 12 104 3%
Mono: 39 348 12%
Carbs: 265 930 31%
Fiber: 33 0 0%
Protein: 237 947 32%


Posted by: ALBOB

This thread needs a diversion...........................too much seriousness going on in here.


Posted by: Hammerlynn

OMFG!!!! That's just insane ALBOB!!!!!!


Posted by: LAM

I took a week off from the gym. thanks for the diversion there ALBOB !

Total: 2203
Fat: 66 596 28%
Sat: 26 230 11%
Poly: 7 65 3%
Mono: 21 187 9%
Carbs: 154 495 23%
Fiber: 30 0 0%
Protein: 261 1043 49%


Posted by: TriZZle305

i started up HST too and my energy is extremely low as well... i think i may need to eat more....im trying to use it for power instead of hypertrophy maybe it will work for both good luck on the "quest for perfect symetry"


Posted by: LAM

thanks Trizzle ! I used to PL for many years and got out of heavy training with no injury. Now I'm going for show !

you may want to try taking 1-2 tablespoons of honey with about 25 grams of whey before training. it helps me a lot to get through those suck ass high-intensity workouts !


Posted by: LAM

Total: 2888
Fat: 79 710 25%
Sat: 30 268 10%
Poly: 10 91 3%
Mono: 25 227 8%
Carbs: 197 655 23%
Fiber: 33 0 0%
Protein: 356 1424 51%


Posted by: TriZZle305

Ill try that.. i tried putting sugar in almost everything i ate before worked out along with my pre-workout protein bar but im not really sure it worked... is there a certain brand of honey or will any honey from the groceries work?


Posted by: LAM

try to get raw/natural honey...


Posted by: Chest Rockwell

Lam do you do your A.M. cardio on an empty stomach?


Posted by: LAM

Chest I used to but since I'm pretty low in bf right now I'm scared to sacrifice any LBM just to drop in bf. So I make some scrambled eggs with 1/2 cup of pasteurized egg whites w/ 2 whole eggs then weight about and hour, then go do the cardio.


Posted by: LAM

Total: 2042
Fat: 67 601 30%
Sat: 25 224 11%
Poly: 9 81 4%
Mono: 23 204 10%
Carbs: 61 226 11%
Fiber: 5 0 0%
Protein: 291 1166 59%

* today was an all veggie day which is why the cals where so low. not eating grains and legumes sucks !!!


Posted by: lina

Hi LAM!!!

How hot is it in Vegas now?

Have you started the Beverly products?

I used them for 8 weeks and got great results I thought, atleast I could see the difference... will start back up again in a week... just wanted to see if you have decided to give'm a try or not...


Posted by: LAM

Hi lina !

It's been cold the past couple of day maybe only 95 or so.. I'm sure tomorrow we will be back in the 100's.

I haven't started on the Beverly products yet. I'm not sure right now if I want to keep cutting or start on a clean bulking cycle. I've been feeling kind of scawrny lately but I took last week off so it could be from that.

What did you take ?


Posted by: lina

Well I took a whole gamut of their supps...

Muscle Provider, UltraSize Protein P, Ultra 40 Liver, Mass Amino, Women's Power Pak Vits, some BCAA toward the end... it's all in my journal... I may have left something out... it's been almost a month since I went off when I went on vaca... so time to get back into swing of things....

Not sure whether to cut or bulk eh? What is your bf% now? When was the time frame you had your bet with your mom again?

LOL, 95s is cool eh? Sheesh, Vegas is The Hell On Earth!!!


Posted by: LAM

Actually there was no time frame with the bet. I'm down to about 8.5% now but I'm scared to do anything drastic for fear of losing any LBM. it's quite the conundrum...

the heat isn't that bad... I would rather be hot than cold. You just have to plan any outside activities for the winter time !


Posted by: ALBOB

Quote:
Originally posted by LAM You just have to plan any outside activities for the winter time !
Whimp.

ALBOB's rule of decision making: Given a choice between cutting or bulking you ALWAYS choose FOOD !!!!!

Speaking of food, are you into Sushi? There's a little Japanese restaurant on the Southwest corner of Decatur and Supai (One block North of Flamingo), I think it's called Murkato. It's in the same strip mall as Food for Less. All you can eat, HUGE selection, all you can eat, GREAT quality, all you can eat, VERY inexpensive and, did I mention, it's all you can eat.


Posted by: LAM

I haven't had good luck with sushi in the past but I think I've just eaten the wrong kind. I'll check that place out.


Posted by: LAM

Total: 2770
Fat: 72 649 24%
Sat: 28 256 10%
Poly: 9 81 3%
Mono: 23 209 8%
Carbs: 198 665 25%
Fiber: 32 0 0%
Protein: 339 1355 51%


Posted by: LAM

Total: 2222
Fat: 47 425 20%
Sat: 14 130 6%
Poly: 8 72 3%
Mono: 17 149 7%
Carbs: 169 577 27%
Fiber: 25 0 0%
Protein: 292 1168 54%


Posted by: LAM

Total: 2295
Fat: 76 682 30%
Sat: 14 124 5%
Poly: 9 81 4%
Mono: 15 139 6%
Carbs: 149 466 21%
Fiber: 32 0 0%
Protein: 277 1107 49%

* I missed a meal today and yesterday. but I still felt great in the gym today. I started supplementing wit MCT's as 50% of my daily fat intake. I'm going to see how this works with no other changes to my diet this month.


Posted by: The_Chicken_Daddy

I've read some one on another forum who reckon MCT help them get back into ketosis faster and gives them a load of energy about an hour after ingestion.

Is the energy part true, do you know of yet?


Posted by: LAM

To be honest it's hard for me to tell I'm a natural SPAZ !

But I have read many studies regarding MCT and ketosis etc. I figured along with those effects on my low carb days the shorter chained MCT's are far less likely to hamper my fat loss goals...


Posted by: LAM

Total: 2427
Fat: 74 670 28%
Sat: 9 83 3%
Poly: 3 29 1%
Mono: 9 85 4%
Carbs: 199 644 27%
Fiber: 38 0 0%
Protein: 269 1077 45%


Posted by: LAM

this is for tuesday 08-13-02

Total: 2463
Fat: 109 984 41%
Sat: 20 180 7%
Poly: 5 49 2%
Mono: 21 193 8%
Carbs: 121 375 16%
Fiber: 27 0 0%
Protein: 264 1055 44%


Posted by: LAM

Total: 2655
Fat: 112 1006 39%
Sat: 14 129 5%
Poly: 6 53 2%
Mono: 18 165 6%
Carbs: 144 464 18%
Fiber: 27 0 0%
Protein: 280 1121 43%


Posted by: LAM

Total: 2452
Fat: 99 888 37%
Sat: 14 125 5%
Poly: 6 56 2%
Mono: 20 179 7%
Carbs: 19 74 3%
Fiber: 1 0 0%
Protein: 359 1434 60%


Posted by: LAM

Total: 2803
Fat: 125 1124 42%
Sat: 18 166 6%
Poly: 3 26 1%
Mono: 16 142 5%
Carbs: 91 324 12%
Fiber: 10 0 0%
Protein: 313 1254 46%


Posted by: LAM

Total: 2375
Fat: 49 439 19%
Sat: 6 57 2%
Poly: 5 42 2%
Mono: 6 57 2%
Carbs: 298 1050 45%
Fiber: 36 0 0%
Protein: 208 833 36%


Posted by: The_Chicken_Daddy

Seriously man, just posting figures is as interesting as watching paint dry.

Post some workouts!


Posted by: w8lifter

lol!


Posted by: LAM

Sorry TCD !

I've just been winging this HST as I know hypertrophy isn't going to happen with me eating so low cals. So I've just been following some of the basic principles such as volume and training frequency.


Posted by: LAM

Legs - I'm using all bb from now on and only hack to warm-up

Hack Squat - 2x20 @ 135 lb
Front Squat (ATF) - 1x20 @ 185 lb and 1x15 @ 225 lbs, tempo 2-3-1-1
SLDL - 1 x 10 @ 275 lb

Chest
Incline - 1x20 @ 135 lb and 1x15 @ 225, tempo 4-2-1-1

Back
Chins - 4x6 @ bw
BB Rows - 1x10 @ 185 lb

Shoulders
Lateral Raise - 1x6 @ 30 tempo 3-4-5

Bi's
DB Preacher - 2x6 @ 40 lb
DB Hammer - 1x8 @ 40 lb

Tri's
Rope Tricep ext - 2x15@ 120lb
Dips - 2x20 @ BW


Posted by: LAM

Total: 2729
Fat: 125 1128 42%
Sat: 20 182 7%
Poly: 8 70 3%
Mono: 25 227 8%
Carbs: 90 330 12%
Fiber: 7 0 0%
Protein: 308 1232 46%


Posted by: LAM

Total: 2734
Fat: 110 986 37%
Sat: 18 166 6%
Poly: 17 154 6%
Mono: 20 178 7%
Carbs: 107 417 15%
Fiber: 3 0 0%
Protein: 324 1297 48%


Posted by: LAM

Total: 3275
Fat: 141 1273 39%
Sat: 37 336 10%
Poly: 19 172 5%
Mono: 25 229 7%
Carbs: 122 462 14%
Fiber: 7 0 0%
Protein: 373 1491 46%


Posted by: ALBOB

Quote:
Originally posted by The_Chicken_Daddy as interesting as watching paint dry.
Is it latex or laquer? What color is it? Was it rolled on or brushed? Did you use any type of faux finish? Did you do the ceiling or just the walls? Come on man, I'm interested.


Posted by: LAM

Total: 3162
Fat: 137 1233 39%
Sat: 24 218 7%
Poly: 15 132 4%
Mono: 12 111 4%
Carbs: 122 447 14%
Fiber: 10 0 0%
Protein: 363 1451 46%

* I was slacking on the diet for a while (not cheating) but I don't think I was eating enough and of course my fat loss stopped. I didn't lose any LBM so that's a good thing. I'm going to shoot of around 3K daily and see what happens in the next couple of weeks.


Posted by: LAM

LAM's Diet for 8-27-02


Posted by: lina

Hey LAM!

How are things?

I like seeing what people eat... you are dedicated! I noticed you increased your carbs lately is that a refeed? Where you lowcarbing it for 2 weeks before this?


Posted by: LAM

Hey lina !

Yes it was a refeed. The beginning of August I started a 8 day carb cycling routine that I got out of Flex. That was the 8th day which is the refeed day. I need to get my body fat checked this week to see what happened over the month.

I can't take cutting anymore. I'm going to raise my cals for the next couple of weeks and see what happens.

How are things going with you ?


Posted by: Pitboss

Quote:
Originally posted by LAM
I can't take cutting anymore. I'm going to raise my cals for the next couple of weeks and see what happens.
What you don't like shrinking??? LOL

check your pm's


Posted by: LAM

I upped my cals back to 3500. which pretty much puts me at even. I started this last sunday (Sept 1st). I will weight in on monday morning as there has to be some change in my bodyweight and or body fat. I think I had my cals to low even though my activitiy level is very low outside the gym.


Posted by: kuso

Quote:
Originally posted by The_Chicken_Daddy
I've read some one on another forum who reckon MCT help them get back into ketosis faster and gives them a load of energy about an hour after ingestion.

Is the energy part true, do you know of yet?
LAM....I was just popping in to ask the same thing.....it`s been awhile now....have you noticed any differences?


Posted by: LAM

It's hard to tell Kuso but I think so. MCT's are metabolized differently than longer chained triglycerides. The body treats them almost like carbs with out the insulin response. I use them in all my protein drinks...


Posted by: kuso

What brand are you buying? I can only find Universals, but think I`d like to try them.


Posted by: LAM

I ordered from 1bodyfitness.com. I got like 64 oz of MCT's for around $31 + shipping. they do ship International


Posted by: kuso

Thanks for that LAM


Posted by: LAM

Weight is up 5-7 lbs from Sept 1st, I'm back up to 235...I will get my bf tested around the first week in October..


Posted by: LAM

Weight is up to 238. I'm digging this isocaloric diet, lots of yummy fats !


Posted by: lina



Hey bud! Where have you been?

Kinda early for you isn't it this morn?

So your weight is up but what about bf?

Hope all's well!


Posted by: LAM

Hi Lina...how are u doing ?

yes, I was up very late last night. I need to get my bf checked to see how much my bf has gone up in the past month. my weight had dipped down to about 226 the end of august so I know I put on a good 10 lbs last month. I was at 4,200 cals but this month i'm going cut back to 4k and do cardio post workout and see what happens...


Posted by: lina

4200 cals? Wow, wish I could eat so much! Not fair!

Hitting any buffets lately?


Posted by: LAM

I bagged HST is it was way to much work. I changed to a full-body routine performed every 5 days with the day after training being and Active Recovery session utililizing weights less than 50% of my 1RM.

My training days look something like this:

Training Day: 02-12-03

10 minutes treadmill

Hack Squat - 135x20, 215x8, 315x6, 420x6

Flex Squat - 315x6, 410x6

Leg Ext - 195x6x2

Inc BB - 135x15, 225x6, 315x6

Inc DB Fly - 35x6x2

Low Pulley Row - 105x10, 200x6

DB Pullovers - 75x6

DB Shrug - 95x6

OH DB Ext - 40x6

Rope Ext - 140x6

DB Preacher Curls - 35x6

10 minutes cardio on a slight incline

* I'm focusing only on the eccentric portion of my lifts. sometimes I count reps other times not, as long as the TUT for each set is 60 seconds I'm happy.

* my pre-workout meals have not changed but I've added 5 grams of BCAA's prior to training and use a drink of 3 grams L-glutamine and 5 grams BCAA's during training with 40 grams of maltodextrin.

* I'm back on an isocaloric diet at around 3-3.2 k cals/day. i'm holding at 245 @ 9% trying to get down to 245 @ 7-8% by the summer...


Posted by: ALBOB

Better get your shit together, I'll be in town PERMANENTLY in less than five months.



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