Bring on the Funk

**P-funk** · 04-16-2003, 04:30 PM

4/16- meals (non-training day, carbs a bit lower)

5g creatine

m1
okay, i made some protein pancaes today that were awsome. The consistency was perfect...I wish I had some atkins no calorie syruo for them or I wish my calories allowed me to have soem cottage cheese on top of them....portion control sucks

.
here was what was in them...this was breakfast

1 scoop optimum whey
1 whole egg
2 egg whites
1/3c oatmeal
1 tbsp natty pb
and add water to make a thick consistency.

m2 (not as exciting as meal 1

)
1 can albacore tuna
1 tbsp flax
apple

m3
1 ground turkey burger
2 oz sweetpotato
1 tbsp of sourcream
1 scoop egg protein
1 tbsp heavy cream

m4
1 can chunk light tuna
1 while egg
2 egg whites
1/3c oatmeal

m5
6oz chicken
1/4c shredded cheddar cheese
romaine lettuce w/salad veggies
2 tbsp newmans oil and vinegar

m6
1.75c cottage cheese
3-4 strawberries

totals (w/o fiber)
2367 cals
264 protein
83.5 carbs
98.5 fat

45%p, 15%c, 40%f

(can't wait until this weeek over so I can do a mini cut)

**Jodi** · 04-16-2003, 05:45 PM

Quote:

Originally posted by P-funk
225lbs, way to go.....how was the form on those?

Fine cuz I only did 4 -

anymore and it would have been sloppy.

**P-funk** · 04-17-2003, 05:09 PM

**P-funk** · 04-17-2003, 05:30 PM

4/17 legs

this workout was fun and challenging

5 min. bike to warm up (i hate that shit

)

leg press (the number of plates listed refers to the number of 45lb plates on one side of the leg press sled. ie 3 plates means 6 total plates, 3 on each side......GOT IT!!!!)

7 plates x 11
8 plates x 7
8 plates plus one 25lb plate on each side x 2+1 forced rep

box step up with barbell across back
165x10 reps on each leg
185x10 reps on each leg

front squats (these are not my favotrite exercise and after the step ups were really difficult. I was fried)

155x10
155x8
135x10

Superset

A. adduction machine
B. abbduction machine
1a. 90x15
1b. 90x12
2a. 100x16
2b. 70x20

Single leg stiff leg deadlift w/ a dumbell in hand (these are performed by balancing on one foot and holding a dumbell in your opposite hand. (ie balance in right foot and hold dumbell in left hand). Your free hand is then placed on your hip and then you just perform the deadlifts. this exercise is difficult becuase of the balance and control needed. I highly recommend trying it out.

)

40x10 reps each leg
40x8 reps each leg
30x9 reps each leg
30x 8 reps each leg

(exercises like that are fun because not only are they hard to do but they also piss off Yan, who would much rather do regular deadlifts and other power/strength exercises rather than doing exercises that focus on strength and stability. Anytime you have a good workout and piss your training partner off it is a bonus

)

**P-funk** · 04-17-2003, 05:58 PM

4/17 meals

okay my meal 5 was much more calories than the others. I had to go out and buy two small bags of nuts to eat for the simple reason that I don't know what the fuck is wrong with me. I am eating over maintenace cals, I am gaining yet I am still terribly hungry in between meals. I can't explain it so I went and got more food. Plus this is a bulk so I guess if you are hungry you may as well just eat.

Also you will notice that today I utilized a post w/o insulin spike and I even consumed dextrose (in the form of pixie sticks and smarties

) and protein during my workout. Why did I do this? Basically, just for shits and giggles. I purchased a small bag of pixie sticks and a small bag of smarties this morning to have in stock for my carb ups when I start my mini cut (starts this sunday). So I just decided to have fun and do the old insulin spike. Since I don't have the supplemental form of dextrose around, becuase I never use the post w/o spike, I used smarties and pixie sticks wich are pure dextrose just with artificial flavoring anyway.

5g creatine

m1
1 ground turkey burger
4 egg whites
1 grapefruit
1/4c shredded mozzarella

m2 (pre-w/o)
1 can of chunklight tuna
1 whole egg
1 egg white
1/3c oatmeal

Half way through w/o
7 pixie sticks (it sounds like a lot but that is really one serving.
60cals/15g sugar)
1/2 scoop of optimum whey

m3 (post w/O)
2 scoops optimum whey
4 packs of smarties

m4
6 oz chicken breast
4 egg whites
3 oz sweetpotato
2 tsp flax

m5
1 can albacore tuna
2 tsp flax
1 apple
1 small bag of almond w/ raisens
1 small bag of honey toasted cashews

m6
1.75c cottage cheese
3-4 strawberries

totals (not counting fiber)
2855cals (and still HUNGRY!!!!!!!!???????

)
288 protein
183.5 carbs
94.5 fat

40%P, 30%C, 30%F

**P-funk** · 04-19-2003, 08:10 AM

4/18 delts/traps/abs

seated dumbell raises
60x12
70x4+1 forced rep
70x4+1 forced rep
75x3

Neutral grip front raises
27.5x10
30x6

seated straight arm side lateral raises
25x7+1 forced rep
20x9
20x8
20x8

Super set
A. Behind the back single arm side cable raises
B. High cable rear dets
1a. 20x10
1b. 30x18
2a. 30x10
2b. 60x5
3a. 40x5
3b. 40x11

Cable upright rows (rowing until bar is over forehead)
80x13
80x10
90x7

Dumbell shrugs
90x18
100x15
100x13

Abs giantset (3 sets)

a. crunches
b. crunches with feet in air
c. knee ups
d. swiss ball crunches

**P-funk** · 04-19-2003, 08:21 AM

4/18 food from yesterday

Okay, I am not going to bother listing my first five meals of the day becuase they are exactley like all the other meals listed in my journal. However, I will jump straight to my last meal(s) of the day.

I think that my refeed last sunday was a failure becuase I wasn;t able to get all the calories I needed in due to the fact that my stomach was messed up becuase I got food posioning the night before. So since I start my mini cut this sunday (more on that later) I decided I need to properly refeed (read into that I cheated becuase I am bulking) becuase my hunger is off the charts and I am consuming over maintenace calories.

So I did it last night: I WAS FINALLY ABLE TO GET FULL!!!!!! (kind of). Here is what I ate:

first I went to a resturaunt and ate a huge blue cheese burger with fries. The freind I was with couldn't even finish his plate and I killed mine in about 10-15min. Then I was still hungry??? So I ate a whole pint of ben & jerry's phish food frozen yogurt. (that should do it right?) Nope!!!!!! still hungry. Then I ate about 1.5c cottage cheese with 4 strawberries........then I was full!!!!!!

But about 1hr later I was still hungry. so what did I do? I went to bed hungry

........grrrrr.....need more food.

OKay that is it....I'll be back later after mt w/o to post it and my meals for today as well as give my body report and talk about what I am going to do on my refeed and my final thoughts about the effectiveness of this past three week mini bulk....(im sure you all are so interested

)

**P-funk** · 04-19-2003, 09:26 AM

I almost forgot. As I was sitting in the resturaunt with my freind, waiting for our burgers I was so hungry I actually left the resturaunt and went to the corner store to buy a power bar. (does anyone else ever experience this kind of hunger? especially when bulking? when cutting it is expected.)

**P-funk** · 04-19-2003, 02:50 PM

4/19 Arms

This time, instead of doing bi's first and then tri's I decided to do an exercise for bi's (verying number of sets) and then going to an exercise for tri's (verying numer of sets)

Standing dumbell curls
45x7
45x4
drop set
40x8, 30x15

Dips
bw+45x16
bw+65x10
bw+80x6
drop set
bw+90x6, bw x 9

Standing preacher curls (cambered bar)
80x10
80x8
80x4

Smith machine decline close grip bench press
(weight does not include bar)
140x10
150x7
160x5

Reverse grip standing preacher curl (cambered bar)
60x9
60x6

Reverse Grip tricep push down (i gues with a reverse grip it isnt a push down.......RG tri extension maybe?

)
70x10
70x8
60x12

Superset (burn out)
A. cambered bar curls lying face down over incline bench
B. overhead dumbell extension

1a. 50x15
1b. 50x20

**P-funk** · 04-19-2003, 03:07 PM

I am not going to list my meals today because they are just like the other ones perviously listed (eggs, chicken, whey, cottage cheese, sweetpotato, oatmeal, etc..).

Tomorrow I start my mini cut, about 3 weeks long. Right now my cals are in the high 2300 and somedays a bit over 24000. So I am going to start my cut by droping them just a tad, down to about the high 2100, lw 2200 and maybe 2000 on non training days. My only carbs are going to come in my first meal (1/3c oatmeal), 1.5-2hrs pre-w/o (2-3ox sweetpotato) and post w/o (1/3c oats). On non training days the carbs will be in my first meal and one other meal after that during the day. Obviously I am not refering to fiber here, which I consume a lot of when cutting however don't count.

Body analysis. I have gained some good size so far and now I want to see how much is water and how much is actually real gains. The scale at the gym is broken

so I have no way of knowing what my weight is. I did weigh myself earlier in the week at another gym and I was 158lbs. If I had to guess I would say I am pushing 160lbs, maybe even over it by now. I will discontinue creatine for my cut so that i can drop water and see what I have left. My vascularity has actually gotten even better during this bulk, which is cool. I don't think I gained that much fat because my waist line really has not changed (my pants are still huge on me

). So I want to see if I gained any muscle.

My thoughts on this bulk cycle. For those of you that don't know (I don't think I said this in the begining) I was using the beverly nutrition macro ratio for bulking (50%p, 20%c, 30%f). I think it is okay but I don't feel that there is enough carbs to make the protein anabolic. Also the carbs are to low for me on a bulk and didn't provide me with enough energy/strength for my workouts. My usual bulking ratio is 30%p, 50%c, 20%f. This is the ratio I will use in three weeks, after my mini cut, on my next mini bulk. Then I will compare the two and see which one is more effective.

I am scared about this cut becuase if I am hungry at 2400+cals I am going to freak when I drop them. I hope I don't have to go below 1900-2000 cals for this cut or I am going to be hurtin'

.

**P-funk** · 04-20-2003, 06:25 PM

4/20 (non-training day)

First day of cutting........this sucks, I am hungry as hell

m1
1 scoop egg protein
1 whole egg
1 egg white
1/2c oatmeal

m2
6oz chicken breast
1 2/3 tbsp. newmans oil and vinegar
1 whole egg
romaine lettuce

m3
1 can albacore tuna
1 whole egg
1 tbsp. flax
steamed broccoli

m4
6oz chicken breast
1 whole egg
3 egg whites
5oz sweetpotato
2 tbsp. sour cream

m5
1.75c cottage cheese
4 strawberries

totals (not counting fiber)
2001 cals

226.5g protein
66.5g carbs
72g fat

(can't wait till this three week mini cut is over so that I can go back to eating normal cals

)

**Jodi** · 04-20-2003, 06:31 PM

Quote:

can't wait till this three week mini cut is over so that I can go back to eating normal cals

You just started today your in trouble.

**P-funk** · 04-20-2003, 06:37 PM

Quote:

You just started today your in trouble.

I know, thanks

.....My hunger is off the hook but mentally I am prepared. I waited until about 10 min. before my second meal, a time when I am most hungriest, and went to the store and stood in front of all the oatmeal raisen cookies with $10 in my pocket (ready to make a purchase). I stood there for about 5 min., until i just couldn't handle it anymore and then I just left with out buying anything. That is when I know I am ready to cut, when metally I can handle my hunger in front of a possible cheat.......I love putting myself through pain

**Jodi** · 04-20-2003, 06:51 PM

Well good for you

I'm glad somebody's got some will power around here.

**Jodi** · 04-22-2003, 02:57 AM

So what no update today - those oatmeal cookies didn't get you did they?

**P-funk** · 04-22-2003, 10:31 AM

Okay, sorry for the delayed update....I just started working at a new place so I have been really busy. Plus the commute kind of sucks (due to the late night NY subway ride I have to take there it can be anywhere from 1hr-1hr and 30min. So I have been waking ujp at 3am to get ready to leave by 3.45 to get to work at 5.30am

).

4/21

Oatmeal cookies didn't get me yet

. I can't remember my exact meals but I had 2100kcals with about 66g carbs and protein somewher in the mid 200g's, the rest being fat.....no cheating over here

.

4/21 chest/abs

I am going light this week to give myself a break and as a way to get into my cutting.

Incline dumbell press
70x16
70x12
65x11

low cabke crossover
50x15
40x15
40x15

dumbell flyes (flat bench) dropsets
40x16, 30x8
40x12, 20x8
30x17, 20x8

Superset
A. hammer strength chest press (weight given represents the amt. of weight on each sid of the machine)
B. high cable cross over
1a. 70x12
1b. 50x12
2a. 55x11
2b. 40x17
3a. 45x12
3b. 40x16

peck deck
90x25
105x17

**P-funk** · 04-22-2003, 10:43 AM

4/22 meals

m1
1 ground turkey birger
1 scoop egg protein
1/3c oatmeal

m2
1 can albacore tuna
1 tbs olive oil
1 whole egg
steamed broccoli

m3
same as meal 2

m4
6oz chicken breast
3oz sweetpotato
2 TSP flax
3 eggwhites

m5 (post w/o)
2 scoops optimum whey
1/3c oatmeal

m6
1.5c cottage cheese
3 strawberries

totals (not counting fiber)
2133 cals
267.5 protein
56 carbs
82 fat

50%p, 15%c, 35%f

I'll update my workout tomorrow since I have to go to the gym and then go right to bed to wake up at 3am again

Still hate cutting......I'M HUNGRY

**Jodi** · 04-22-2003, 07:48 PM

Quote:

I'll update my workout tomorrow since I have to go to the gym and then go right to bed to wake up at 3am again

I know the feeling. I have to be at work for 4 am so I get up at 2:30 AM every morning. And look its 9:45 PM and I'm still up

**P-funk** · 04-23-2003, 12:23 PM

Quote:

I know the feeling. I have to be at work for 4 am so I get up at 2:30 AM every morning. And look its 9:45 PM and I'm still up

God, that is the worst. It is so hard to fall asleep early enough to get 8-9hrs. And it is even harder to flip your days around so that you can go to bed and wake up at that hour. Especially since my days are so inconsistent. # days a week I have to be in at 5.30am (which means i get up at 3am) and then the other days are like afternoon shifts. I have been up since 3am today. Last night I tried to go to bed at 5pm. I laid there for so long. I didn't get to sleep until about 10.45pm. I feel so damn catabolic. I am about to take a nap since my day is done

.

4/23 food (non-training day)

m1
1 scoop egg protein
1 whole egg
3 egg whites
1/3c oatmeal
1tsp nattty pb

m2
1 can albacore tuna
2 tsp flax
1 hard boiled egg
steamed broccoli

m3
same as meal 2

m4
1 can chunk light tuna
1 whole egg
2 egg whites
3oz sweetpotato
1tbsp sourcream

m5
6oz chicken breast
1 whole egg
1 2/3tbsp newmans oil and vinegar
romaine lettuce salad

m6
1.5c cottage cheese
3 strawberries

totals(not counting fiber)
2065.5 cals
260 protein
50 carbs
88 fat

50%p, 10%c, 40%f

**Jodi** · 04-23-2003, 12:32 PM

Quote:

God, that is the worst. It is so hard to fall asleep early enough to get 8-9hrs. And it is even harder to flip your days around so that you can go to bed and wake up at that hour. Especially since my days are so inconsistent. # days a week I have to be in at 5.30am (which means i get up at 3am) and then the other days are like afternoon shifts. I have been up since 3am today. Last night I tried to go to bed at 5pm. I laid there for so long. I didn't get to sleep until about 10.45pm. I feel so damn catabolic. I am about to take a nap since my day is done .

My day is done too and I've been up since 2:30 AM. I'm actually heading to the gym now. I guess I'm lucky because I only need 5 hours sleep and I'm good so going to bed around 9PM works fine for me.

I was on 3rd shift and I couldn't handle that so I'm glad I have these hours they are soooo much better. I don't think I could handle the swing shift that you have.

I've come to like these hours actually. Leave work at 12:30 and I have the entire afternoon to do what I want. It will be great for the summer because I live only 35mins from the beach

**P-funk** · 04-23-2003, 12:47 PM

damn, 35 min. from the beach, that is sweet.

yeah my shifts suck. Having the afternoons off is okay but I am to tired to do anything. Plus i usually hang around at work for a couple os hours once my shift is over so i really don;t have much time off at all.

**P-funk** · 04-23-2003, 01:14 PM

4/22 back;calves (light day)

almost fror got to list my w/o

spider rows (reverse grip)
70x18
80x13
85x13
70x12

superset
A. close grip pull ups
B. smith machine barbell rows (weight listed does not include the
bar)
1a. bw x 9
1b. 90 x 10
2a. bw x 7
2b. 70x13
3a. bw x 6
3b. 50x14

superset
A. wide neutral grip seated cable rows
B. behind neck wide grip pull downs
1a. 100x15
1b. 70x12
2a. 100x15
2b. 60x12
3a. 100x 16
3b. 60x12

straight arm cable pressdowns
60x15
60x12

lower back/core

3 sets prone cobra on swiss ball

seated calve raises (weight listed is the number of 45plates I had on)
3 plates x 10
2 plates x 23
2 plates x 19
2 plates x 17

04-16-2003, 04:30 PM	#91
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/16- meals (non-training day, carbs a bit lower) 5g creatine m1 okay, i made some protein pancaes today that were awsome. The consistency was perfect...I wish I had some atkins no calorie syruo for them or I wish my calories allowed me to have soem cottage cheese on top of them....portion control sucks . here was what was in them...this was breakfast 1 scoop optimum whey 1 whole egg 2 egg whites 1/3c oatmeal 1 tbsp natty pb and add water to make a thick consistency. m2 (not as exciting as meal 1 ) 1 can albacore tuna 1 tbsp flax apple m3 1 ground turkey burger 2 oz sweetpotato 1 tbsp of sourcream 1 scoop egg protein 1 tbsp heavy cream m4 1 can chunk light tuna 1 while egg 2 egg whites 1/3c oatmeal m5 6oz chicken 1/4c shredded cheddar cheese romaine lettuce w/salad veggies 2 tbsp newmans oil and vinegar m6 1.75c cottage cheese 3-4 strawberries totals (w/o fiber) 2367 cals 264 protein 83.5 carbs 98.5 fat 45%p, 15%c, 40%f (can't wait until this weeek over so I can do a mini cut)
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-17-2003, 05:09 PM	#93
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-17-2003, 05:30 PM	#94
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/17 legs this workout was fun and challenging 5 min. bike to warm up (i hate that shit ) leg press (the number of plates listed refers to the number of 45lb plates on one side of the leg press sled. ie 3 plates means 6 total plates, 3 on each side......GOT IT!!!!) 7 plates x 11 8 plates x 7 8 plates plus one 25lb plate on each side x 2+1 forced rep box step up with barbell across back 165x10 reps on each leg 185x10 reps on each leg front squats (these are not my favotrite exercise and after the step ups were really difficult. I was fried) 155x10 155x8 135x10 Superset A. adduction machine B. abbduction machine 1a. 90x15 1b. 90x12 2a. 100x16 2b. 70x20 Single leg stiff leg deadlift w/ a dumbell in hand (these are performed by balancing on one foot and holding a dumbell in your opposite hand. (ie balance in right foot and hold dumbell in left hand). Your free hand is then placed on your hip and then you just perform the deadlifts. this exercise is difficult becuase of the balance and control needed. I highly recommend trying it out. ) 40x10 reps each leg 40x8 reps each leg 30x9 reps each leg 30x 8 reps each leg (exercises like that are fun because not only are they hard to do but they also piss off Yan, who would much rather do regular deadlifts and other power/strength exercises rather than doing exercises that focus on strength and stability. Anytime you have a good workout and piss your training partner off it is a bonus )
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-17-2003, 05:58 PM	#95
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/17 meals okay my meal 5 was much more calories than the others. I had to go out and buy two small bags of nuts to eat for the simple reason that I don't know what the fuck is wrong with me. I am eating over maintenace cals, I am gaining yet I am still terribly hungry in between meals. I can't explain it so I went and got more food. Plus this is a bulk so I guess if you are hungry you may as well just eat. Also you will notice that today I utilized a post w/o insulin spike and I even consumed dextrose (in the form of pixie sticks and smarties ) and protein during my workout. Why did I do this? Basically, just for shits and giggles. I purchased a small bag of pixie sticks and a small bag of smarties this morning to have in stock for my carb ups when I start my mini cut (starts this sunday). So I just decided to have fun and do the old insulin spike. Since I don't have the supplemental form of dextrose around, becuase I never use the post w/o spike, I used smarties and pixie sticks wich are pure dextrose just with artificial flavoring anyway. 5g creatine m1 1 ground turkey burger 4 egg whites 1 grapefruit 1/4c shredded mozzarella m2 (pre-w/o) 1 can of chunklight tuna 1 whole egg 1 egg white 1/3c oatmeal Half way through w/o 7 pixie sticks (it sounds like a lot but that is really one serving. 60cals/15g sugar) 1/2 scoop of optimum whey m3 (post w/O) 2 scoops optimum whey 4 packs of smarties m4 6 oz chicken breast 4 egg whites 3 oz sweetpotato 2 tsp flax m5 1 can albacore tuna 2 tsp flax 1 apple 1 small bag of almond w/ raisens 1 small bag of honey toasted cashews m6 1.75c cottage cheese 3-4 strawberries totals (not counting fiber) 2855cals (and still HUNGRY!!!!!!!!??????? ) 288 protein 183.5 carbs 94.5 fat 40%P, 30%C, 30%F
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-19-2003, 08:10 AM	#96
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/18 delts/traps/abs seated dumbell raises 60x12 70x4+1 forced rep 70x4+1 forced rep 75x3 Neutral grip front raises 27.5x10 30x6 seated straight arm side lateral raises 25x7+1 forced rep 20x9 20x8 20x8 Super set A. Behind the back single arm side cable raises B. High cable rear dets 1a. 20x10 1b. 30x18 2a. 30x10 2b. 60x5 3a. 40x5 3b. 40x11 Cable upright rows (rowing until bar is over forehead) 80x13 80x10 90x7 Dumbell shrugs 90x18 100x15 100x13 Abs giantset (3 sets) a. crunches b. crunches with feet in air c. knee ups d. swiss ball crunches
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-19-2003, 08:21 AM	#97
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/18 food from yesterday Okay, I am not going to bother listing my first five meals of the day becuase they are exactley like all the other meals listed in my journal. However, I will jump straight to my last meal(s) of the day. I think that my refeed last sunday was a failure becuase I wasn;t able to get all the calories I needed in due to the fact that my stomach was messed up becuase I got food posioning the night before. So since I start my mini cut this sunday (more on that later) I decided I need to properly refeed (read into that I cheated becuase I am bulking) becuase my hunger is off the charts and I am consuming over maintenace calories. So I did it last night: I WAS FINALLY ABLE TO GET FULL!!!!!! (kind of). Here is what I ate: first I went to a resturaunt and ate a huge blue cheese burger with fries. The freind I was with couldn't even finish his plate and I killed mine in about 10-15min. Then I was still hungry??? So I ate a whole pint of ben & jerry's phish food frozen yogurt. (that should do it right?) Nope!!!!!! still hungry. Then I ate about 1.5c cottage cheese with 4 strawberries........then I was full!!!!!! But about 1hr later I was still hungry. so what did I do? I went to bed hungry ........grrrrr.....need more food. OKay that is it....I'll be back later after mt w/o to post it and my meals for today as well as give my body report and talk about what I am going to do on my refeed and my final thoughts about the effectiveness of this past three week mini bulk....(im sure you all are so interested )
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-19-2003, 09:26 AM	#98
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	I almost forgot. As I was sitting in the resturaunt with my freind, waiting for our burgers I was so hungry I actually left the resturaunt and went to the corner store to buy a power bar. (does anyone else ever experience this kind of hunger? especially when bulking? when cutting it is expected.)
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-19-2003, 02:50 PM	#99
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/19 Arms This time, instead of doing bi's first and then tri's I decided to do an exercise for bi's (verying number of sets) and then going to an exercise for tri's (verying numer of sets) Standing dumbell curls 45x7 45x4 drop set 40x8, 30x15 Dips bw+45x16 bw+65x10 bw+80x6 drop set bw+90x6, bw x 9 Standing preacher curls (cambered bar) 80x10 80x8 80x4 Smith machine decline close grip bench press (weight does not include bar) 140x10 150x7 160x5 Reverse grip standing preacher curl (cambered bar) 60x9 60x6 Reverse Grip tricep push down (i gues with a reverse grip it isnt a push down.......RG tri extension maybe? ) 70x10 70x8 60x12 Superset (burn out) A. cambered bar curls lying face down over incline bench B. overhead dumbell extension 1a. 50x15 1b. 50x20
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-19-2003, 03:07 PM	#100
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	I am not going to list my meals today because they are just like the other ones perviously listed (eggs, chicken, whey, cottage cheese, sweetpotato, oatmeal, etc..). Tomorrow I start my mini cut, about 3 weeks long. Right now my cals are in the high 2300 and somedays a bit over 24000. So I am going to start my cut by droping them just a tad, down to about the high 2100, lw 2200 and maybe 2000 on non training days. My only carbs are going to come in my first meal (1/3c oatmeal), 1.5-2hrs pre-w/o (2-3ox sweetpotato) and post w/o (1/3c oats). On non training days the carbs will be in my first meal and one other meal after that during the day. Obviously I am not refering to fiber here, which I consume a lot of when cutting however don't count. Body analysis. I have gained some good size so far and now I want to see how much is water and how much is actually real gains. The scale at the gym is broken so I have no way of knowing what my weight is. I did weigh myself earlier in the week at another gym and I was 158lbs. If I had to guess I would say I am pushing 160lbs, maybe even over it by now. I will discontinue creatine for my cut so that i can drop water and see what I have left. My vascularity has actually gotten even better during this bulk, which is cool. I don't think I gained that much fat because my waist line really has not changed (my pants are still huge on me ). So I want to see if I gained any muscle. My thoughts on this bulk cycle. For those of you that don't know (I don't think I said this in the begining) I was using the beverly nutrition macro ratio for bulking (50%p, 20%c, 30%f). I think it is okay but I don't feel that there is enough carbs to make the protein anabolic. Also the carbs are to low for me on a bulk and didn't provide me with enough energy/strength for my workouts. My usual bulking ratio is 30%p, 50%c, 20%f. This is the ratio I will use in three weeks, after my mini cut, on my next mini bulk. Then I will compare the two and see which one is more effective. I am scared about this cut becuase if I am hungry at 2400+cals I am going to freak when I drop them. I hope I don't have to go below 1900-2000 cals for this cut or I am going to be hurtin' .
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-20-2003, 06:25 PM	#101
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/20 (non-training day) First day of cutting........this sucks, I am hungry as hell m1 1 scoop egg protein 1 whole egg 1 egg white 1/2c oatmeal m2 6oz chicken breast 1 2/3 tbsp. newmans oil and vinegar 1 whole egg romaine lettuce m3 1 can albacore tuna 1 whole egg 1 tbsp. flax steamed broccoli m4 6oz chicken breast 1 whole egg 3 egg whites 5oz sweetpotato 2 tbsp. sour cream m5 1.75c cottage cheese 4 strawberries totals (not counting fiber) 2001 cals 226.5g protein 66.5g carbs 72g fat (can't wait till this three week mini cut is over so that I can go back to eating normal cals )
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-20-2003, 06:51 PM	#104
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Well good for you I'm glad somebody's got some will power around here.
	Essence EFA

04-22-2003, 02:57 AM	#105
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	So what no update today - those oatmeal cookies didn't get you did they?
	Essence EFA

04-22-2003, 10:31 AM	#106
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	Okay, sorry for the delayed update....I just started working at a new place so I have been really busy. Plus the commute kind of sucks (due to the late night NY subway ride I have to take there it can be anywhere from 1hr-1hr and 30min. So I have been waking ujp at 3am to get ready to leave by 3.45 to get to work at 5.30am ). 4/21 Oatmeal cookies didn't get me yet . I can't remember my exact meals but I had 2100kcals with about 66g carbs and protein somewher in the mid 200g's, the rest being fat.....no cheating over here . 4/21 chest/abs I am going light this week to give myself a break and as a way to get into my cutting. Incline dumbell press 70x16 70x12 65x11 low cabke crossover 50x15 40x15 40x15 dumbell flyes (flat bench) dropsets 40x16, 30x8 40x12, 20x8 30x17, 20x8 Superset A. hammer strength chest press (weight given represents the amt. of weight on each sid of the machine) B. high cable cross over 1a. 70x12 1b. 50x12 2a. 55x11 2b. 40x17 3a. 45x12 3b. 40x16 peck deck 90x25 105x17
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-22-2003, 10:43 AM	#107
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/22 meals m1 1 ground turkey birger 1 scoop egg protein 1/3c oatmeal m2 1 can albacore tuna 1 tbs olive oil 1 whole egg steamed broccoli m3 same as meal 2 m4 6oz chicken breast 3oz sweetpotato 2 TSP flax 3 eggwhites m5 (post w/o) 2 scoops optimum whey 1/3c oatmeal m6 1.5c cottage cheese 3 strawberries totals (not counting fiber) 2133 cals 267.5 protein 56 carbs 82 fat 50%p, 15%c, 35%f I'll update my workout tomorrow since I have to go to the gym and then go right to bed to wake up at 3am again Still hate cutting......I'M HUNGRY
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2003, 12:47 PM	#111
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	damn, 35 min. from the beach, that is sweet. yeah my shifts suck. Having the afternoons off is okay but I am to tired to do anything. Plus i usually hang around at work for a couple os hours once my shift is over so i really don;t have much time off at all.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-23-2003, 01:14 PM	#112
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,443	4/22 back;calves (light day) almost fror got to list my w/o spider rows (reverse grip) 70x18 80x13 85x13 70x12 superset A. close grip pull ups B. smith machine barbell rows (weight listed does not include the bar) 1a. bw x 9 1b. 90 x 10 2a. bw x 7 2b. 70x13 3a. bw x 6 3b. 50x14 superset A. wide neutral grip seated cable rows B. behind neck wide grip pull downs 1a. 100x15 1b. 70x12 2a. 100x15 2b. 60x12 3a. 100x 16 3b. 60x12 straight arm cable pressdowns 60x15 60x12 lower back/core 3 sets prone cobra on swiss ball seated calve raises (weight listed is the number of 45plates I had on) 3 plates x 10 2 plates x 23 2 plates x 19 2 plates x 17
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-24-2003, 03:09 AM	#113
Jodi Super Moderator Super M