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The Cut Starts Here: Iain
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03-01-2003, 08:35 AM
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#91 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Friday Feb 28,2003
7am
2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement 1030am 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement 130pm Souvlaki 630pm 10 oz Chicken with Mozz Cheese and Tomato Sauce 3 cup Spinach 10pm 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement Haven't had a chance to squeeze in a good workout in a couple of days, just been crazy at work, and whipped at the end of the day. I will get a killer back workout in tomorrow IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan 
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03-01-2003, 08:46 AM
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#92 |
Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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3 Shakes and 2 Solids....
 Should be the other way around!Go W/O!  DP |
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03-01-2003, 08:52 AM
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#93 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Going to workout now! Yesterday and the day before, was just to crazy, didn't have any time to prepare any meals, so I figured this would be better than nothing!
IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-03-2003, 04:07 PM
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#94 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Saturday March 1,2003
9am
1 egg Omega 3 2 egg white 6 oz Chicken Breast 12pm Tuna Burger ( 1 egg, garlic, can of tuna) 3 Cups Spinach 1 tbls FO 1 tbls ACV 3pm Rack Deadlifts 285/10, 285/9, 285/9 a) WG PullDown 170/10, 160/9, 160/9 b) CG Pulldown 150/10, 150/9, 150/9 a) Heavy Bag b) Bentover Rows 135/10, 135/10, 135/10 c) Dumbell Rows 60/ 10, 60/10, 60/ 9 345pm 2 scoops optimum whey 1 t SF metamucil Mixed Berries 1 tbls FO 7pm 6 oz Filet Mignon 2 cup Spinach 1 cup Broccoli 1 tbls Olive oil 10pm A few Doritos! Whoops IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-03-2003, 04:12 PM
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#95 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Sunday March 2, 2003
8am
1 Omega 3 egg 2 Egg Whites 6oz Sirloin 1230pm Beef Wrap Garden Salad 530pm 10oz Sirloin Garden Salad 9pm Shoulders W/U Cleans 3 sets bar only Dumbell Press 10/45, 9/55, 6/65 Lat Raises 3 sets of 10,20,25,20,10 3 sets of 10,20,25,30,25,20,10 3 reps at each weight no rest a)Reverse flys 20/10, 20/10, 20/10 b)External Rot 10/10, 10/10. 10/10 10pm 2 scoops optimum whey 1 t SF metamucil Mixed Berries 1 tbls FO |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-03-2003, 04:18 PM
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#96 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Well, this was the first week I haven't had any change in BW, I think I really need to get my BF measured again, just gotta find time. My eating habits are a schedule during the week, it is the weekend that I get thrown a little out of whack! Should I look at making any changes?
Typical Daily meal includes 7am 7oz Lean Ground Beef 2 Omega 3 Eggs 3 Egg Whites Multivitamin 10am 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement 12pm 1 can Albacore Tuna 3 Cups Spinach 1 tbls Flax Seed oil 1 tbls ACV 4pm 2 tbls nat pb 1 Cup Celery (Protein Low I know) 6pm 6-10oz Chicken, beef, fish 2 cups Mix Veggies (Peppers, Onions, Brocolli) 1015pm 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement I usually get in at least 4 litres of water. Any recommendations? |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-03-2003, 04:51 PM
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#97 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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IDF...a couple things
Your meals look better all of the time, but we need daily totals to help you best. Because of your inconsistant posting, and business travel.....the w8 stall may be meaningless... It's not about bW...your skinfold comments demonstrate that you "Know This" or Your metabolism may be acclimating and it's time for a tweak! If we had 3-5 weeks of totals and posts, we could easily accommodate you.... How about posting totals as a daily average for the last week...and we will look it over? DP |
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03-03-2003, 05:41 PM
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#98 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Hey DP,
I know I fell behind a few weeks with travel, but have been trying to make up for it with more consistent eating habits. I have noticed some better defenition in chest and shoulder area, but the my gut and legs are still holding alot of fat, although I do notice pants fitting a little better. Anyway here are my approx daily totals that I have calcuated since I have been regularly posting the last few weeks. Cals 2247 Fat 111 Carbs 41 (Active Carbs would probably be around 22) Protein 277 I think I have made drastic improvements in my eating habits, since I first started posting, at least I think the macros look alot better. I have also missed my carb ups since returning from my travels  , but am happy to tell you that I will be carbing up tonite, as I have bought the necessary ingredients . I figured I would carb up following my larger workouts, which are Legs and Back, they are also parts that I would like to improve the most as well. Anyway enough jumble, I hope this info helps, I will be keeping my update regular, and have no reason not to be.Thanks again IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-03-2003, 08:29 PM
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#99 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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I am just finishing my carb up!
It sure is alot of food. 1 large banana 10 oz sweet potato 1 cup veggies 1 tbls butter 1/2 cup steel cut oats (before cooking)?  is that right with the steel cut oats? I though I read that you don't need as much with the steel cut oats in comparison to old fashioned? IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-03-2003, 08:42 PM
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#100 | |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Quote:
And your description of the body changes sounds perfect for "continuously making progress" Let's try this for 10-14 days , and see if just a macronutrient shift will do the trick....this might actually be slightly less calories per week because of no carb/ups: 300 P 70 C 90 F 2290 caloreis 6 meals 50 P 25 C 15 F 50 P 05 C 15 F (active berries) 50 P 20 C 15 F 50 P 05 C 15 F (active berries) 50 P 10 C 15 F 50 P 00 C 15 F w8...want to add/change anything? DP |
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03-03-2003, 08:44 PM
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#101 |
Join Date: May 2001
Location: Around.....
Posts: 14,964
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Looks good
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03-03-2003, 08:46 PM
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#102 | |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Quote:
Water needs to go to 5 L DP |
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03-03-2003, 08:49 PM
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#103 |
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Join Date: May 2001
Location: Around.....
Posts: 14,964
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That looks like my carb up last night! lol
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03-03-2003, 08:53 PM
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#104 | |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Quote:
...you were suppose to get 6 0z of SP, not 10, but I let you because you whine so much and watch the clock until carbs, and you're a "Bottomless pit" (you own words)....j/k..sort/of   DP |
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03-03-2003, 08:57 PM
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#105 | |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Quote:
 DP |
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03-04-2003, 06:57 AM
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#106 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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DP,
Thanks for the advice I will give that a try, it will have to wait until tomorrow as I already have my meals for today. Anyway just a quick question, I know you want me to figure this out for myself, which I will do, but do you have any suggestions for foods to bring up the 20-25 g of carbs during the meals you identified. IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-04-2003, 07:01 AM
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#107 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Oats (slow cooking), brown rice or Sweet potato for the 25's....spaghetti squash or the active part of more veggies for the 10's....berries for the 5's
DP Pre-Emptive No Cheating (everybody gets one) |
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03-04-2003, 03:10 PM
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#108 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Damn this is a bitch to figure out. I may need some help, any type of protein source fuqqs up the the fat content. The only one for sure that I can figure out is the protein shakes, I know that is the easy one. Anyway give me a few I will try and post a breakdown this evening!
IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-04-2003, 08:36 PM
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#109 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Ok here is what I have thought of so far Please help
Meal 1 Ground Chicken 1 egg omega 3 1/4 cup steel cut oats Meal 2 2 scoops optimum whey 1 tbls flaxoil Metamucil Berries Meal 3 1.5 Tuna Sweet potato olive oil Meal 4 ? Meal 5 Beef, Chicken or fish spaghetti squash Meal 6 2 scoops whey 1 tbls flaxoil Meals that I listed should fit into the macro breakdown, but I don't think I am getting enough greens in, any suggestions, DP/w8 pretty please! Thanks for the abundance of knowledge, I can't thank you enough for what I have learned and plan to learn (was that some pretty good smooching) IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-04-2003, 09:06 PM
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#110 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Your welcome!
Add greens to meals 3 and 5.....up to 4 cups of greens or 1 to 1.5 cups of veggies..we don't count them. Asparagus being an exception. DP |
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03-05-2003, 06:55 AM
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#111 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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DP/w8, other than that everything else looks ok? Anything you can suggest for meal 4.
IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-05-2003, 07:26 AM
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#112 |
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Join Date: Feb 2002
Location: Get the Duct Tape...I'm Ripped Again!
Posts: 11,239
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Since you have 3 solids...another shake would be fine. Solids always come first if/when you can, then shakes!
DP |
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03-07-2003, 03:30 PM
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#113 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Well, I will change my eating routine starting next week, will have to do a little grocery shopping, and that usually happens on sunday.
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-07-2003, 03:34 PM
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#114 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Monday March 3,2003
7am
2 Whole Omega 3 eggs 3 Egg whites 6.7 oz of Lean ground Beed 10am 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement 12pm 1 can Albacore Tuna 3 Cups Spinach Salad 1 Tablespoon Flaxseed oil 1 Tablespoon Apple Cider Vinegar 230pm 10 oz Chicken 2 tbls nat pb 630pm 5 oz Salmon 2 cup Cauliflower 9pm Squat 12/205, 10/255, 6/285 DB Lunges 10/35, 10/35 a) Front Squat 12/135, 10/155, 10/155 b) Leg Extension 12/130, 10/140, 10/140 a) SLDL 10/135, 10/135, 10/135 b) Standing Leg curls 10/40, 10/40 10pm Carb-up 1 large banana 10 oz sweet potato 1 cup veggies 1 tbls butter IDF |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-07-2003, 03:38 PM
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#115 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Tuesday March 4
7am
2 omega 3 eggs 3 egg whites 7 oz lean ground beef 10am 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement 12pm 1 can of Tuna 3 cups of Spinach 1 tbls Flaxseed oil 1 tbls ACV 330pm 2 tbls nat pb 8 oz chicken 7pm 8oz Steak 3 cup Spinach 9pm Chest Workout a)Incline BB 185/8, 185/7, 165/8 drop 135 to failure b)Incline Fly 30/10, 30/10, 30/10 a)Flat Bench 205/6, 185/8, 185/7 drop to 135 to failure b)Flat Fly 35/10/ 35/8, 35/8 a)Pushups 20, 20, 15 b)Pec Dec 100/10, 100/10, 100/10 10pm 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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03-07-2003, 03:40 PM
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#116 |
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My Role Model
Moderator
Join Date: Nov 2002
Location: Ontario, Canada
Posts: 15,612
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Wednesday March 5th,2003
7am
2 omega 3 eggs 3 egg whites 7 oz lean ground beef 10am 2 scoops optimum whey 1 Tablespoon Flaxseed Oil Mixed Berries Fibre Supplement 12pm Work lunch Grilled Chicken Ceasar Salad 330pm 2 tbls nat pb 8 oz chicken 8pm Was out to dinner for work Broke down, had a ceasar and a glass of red wine with dinner 8 oz Venison Mixed veggies (didn't eat carrots) |
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Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
Michael Jordan
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