Reply With QuoteSunday 8/3
Cycling:
58.8 miles @ 3:01:45
avg mph: 19.4 max mph: 32.1
avg HR: 137 max HR: 174
Gym - Legs and Calves:
Sled 45° Leg Press
2 x 12 @ 160
1 x 12 @ 180
Hack sled (holly crap this thing sucks!)
3 x 12 @ 90
leg ext.
2 x 10 @ 75
1 x 10 @ 90
lying leg curl
3 x 8 @ 115
seated leg curl
2 x 10 @ 135
stiff-leg deadlift
2 x 10 @ bar+70
seated calf raise
3 x 12 @ 115
calf raise (on leg press machine, hate the calf sled, kills my shoulders)
3 x 12 @ 215
kicking into gear...
Results 1 to 13 of 13
Thread: kicking into gear...
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08-03-2003, 05:32 PM #1Registered User
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kicking into gear...
Alright....it's about time to start a journal. Had my first cheat snack in 5 weeks last night. I figure this journal should be motivation to keep me away from the evil temptations of those twizzlers...although they were sooooo good
=-=-=-=-=
Stats:
age: 26
height: 5.9
weight: 150 (on a lucky day
)
BF: 12% (supposedly...don't trust the trainer that did it, think it's closer to 14% but we'll see in a few weeks when I check it again)
=-=-=-=-=
Goals:
Gain some muscle mass and bring my abs back from vacation! Hoping to gain 10-15 pounds as a long term goal. Would like to see more defination in my chest and traps/upper back. For now just staying lean till cycling season is over than bulk baby bulk!
=-=-=-=-=
Training:
crap load of cycling in unbearable heat and humidity...wouldn't have it any other way!
4 day split with Chest/Delts, Back/Traps, Arms, and Legs/Calves day. Abs go 2/3 times a week.
=-=-=-=-=
Nutrition
well thanks to IM and Jodi and W8 and DP's posts I eat much better now. I'm now completly into my new diet and things are going well after 5 weeks. Low carb took some getting used to and only affected my cycling a little bit, I figure I can deal with it.
5-6 meals daily
4-5 liters water (was already drinking plently)
and doing a 55/25/20 Pro/Fat/Carb ratio hovering in the 1800-2200 kcal range depending on cycling days and output.
=-=-=-=-=
Pics:
ummmhmm yeah about those...
Maybe post some before and after pics after some serious progress, besides nobody wants to see pics of a skinny cycling dude.
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08-03-2003, 05:44 PM #2Registered User
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08-03-2003, 05:48 PM #3Registered User
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Sunday 8/3
meal #1:
2 whole eggs
1/2 cup oatmeal
meal #2:
granola bar (i know...but i was on my bike and starving)
apple
meal #3:
ON whey shake
2 huge strawberries
meal #4:
8oz. lean ground beef
3/4 cup brown rice
1 green pepper
1/2 cup broc.
meal #5: (planned)
6oz. chicken breast
1 cup broc.
1/2 cup squash
meal #6: (planned)
6oz. tuna
3 cups mixed salad
1 TBS flax oil
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08-03-2003, 06:10 PM #4Moderator MODERATOR
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Dymas, what's your macros for the day?
Also you know there is not enough protein in meal one right?
How come your fat isn't evenly spread out? BTW - if you cycle that much I would suggest a 40/40/20 split or at least 2 refeeds a week.
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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08-03-2003, 06:43 PM #5Registered User
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oh boy...macros are horrible
kcals 2439
pro 221g 36%
(might have to add some more to meal 6)
fat 90g 33%
carb 186g 30%
this morning's ride messed me all up...plus I didn't food shop yesterday and had no food...the leg workout didn't help much either...alot of new exercises to learn and I was already worn out...not a good start to this journal...sigh...
blah excuses are going to get me nowhere
I try to do refeeds on weekend cause I send so much damn time on my bike. I'll rework the spilts to account for my weekends...or quit cycling for a few weeks (ya right
)
Last edited by dymas; 08-06-2003 at 05:48 AM.
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08-03-2003, 07:42 PM #6Moderator MODERATOR
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I would definately suggest a refeed of slow burning carbs. If you need help with it just let me know. 
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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08-04-2003, 01:56 PM #7Registered User
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okay so today is going better - seems if I prepare my food in tupperware I have no excuses...I mean how freaking hard is it to throw stuff in the microwave right?
tummy is upset today though...that second protein shake didn't settle so well. Wish I could throw some ice cubes in there...had to settle for room temp. water !!! YUCK !!!
workout was good...leg workout really killed me. Calves are bouncing back nicely but man my hams are killing me. Not a muscle group I use a whole lot on a bike. Limping around with a big smile on my face though, love those hard workouts...
=-=-=-=-=-=
kcals: 1892
54%/20%/27%
Pro: 254.5g
Fat: 43g
Carb: 127g (including veggies and fruits)
*hmm usually the carbs are lower - under 100g easily...never included the veggies before...that's alot of carbs from veggies
=-=--=-=-=-=
Meal #1
1 whole eggs
4 egg whites
1/'2 cup (dry) oatmeal regular cooked
Meal #2
5.5oz (cooked weight) chicken breast
1 cup raw broc.
1 medium apple
Meal #3
ON whey - 2 scopes
2 x-large fresh strawberries
L-Gutamine - 5g
Creatine - 15g
workout
Meal #4
ON whey - 2 scopes
2 x-large fresh strawberries
L-Gutamine - 10g
Meal #5
5oz (cooked weight) chicken breast
1 cup raw broc.
3/4 cup brown rice (cooked)
Meal #6
1 can of 6oz tuna in water (bubblebee)
3 cups mixed salad
(1.5 lett 1.5 spanish 1 cuc 1/2 cauliflower)
1 TBS flax oil
=-=--=-=-=-=
Chest:
Incline Dumbell Press
3 x 8
Bench Press
3 x 10
Dumbell Fly
3 x 12
High cross cable fly
3 x 12
Low cross cable fly
3 x 12
Delts:
Dumbell shoulder press
2 x 8
Bent Lateral Raise (bb at sides)
3 x 10
Cable Side Lateral
2 x 12Last edited by dymas; 08-06-2003 at 05:48 AM.
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08-04-2003, 02:17 PM #8Moderator MODERATOR
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Don't worry about your carbs from veggies. Most of carbs from veggies come from fiber and our body can't process it and use it for energy or storage.
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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08-06-2003, 05:44 AM #9Registered User
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wheewwhhh...was so tired yesterday I ended up just crashing out and sleeping. I was wiped out. Feel better today but having a slow morning and I just know I'm going to be late to work...sigh...anyways logging in yesterday's stuff:
Tuesday 8/5
no workout day
=-=--=-=-=-=
Meal #1
1 whole eggs
4 egg whites
1/'2 cup (dry) oatmeal regular cooked
Meal #2
5 oz (cooked weight) chicken breast
1 whole green squash
1/2 peach
Meal #3
ON whey - 2 scopes
2 x-large fresh strawberries
L-Gutamine - 5g
Meal #4
1 can of 6oz tuna in water (bubblebee)
3 cups mixed salad
(1.5 lett 1.5 spanish 1 cuc 1/2 cauliflower)
1 TBS flax oil
Meal #5
tiliplia fish fillet
1 cup raw broc.
3/4 cup brown rice (cooked)
Meal #6
ON whey - 2 scopes
L-Gutamine - 10g
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08-06-2003, 05:54 AM #10Registered User
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Jodi - good to know about the carbs from veggies. I remember reading about that somewhere but than the articile went off about leafy green veggies and non-leafy and I kindof got bored with it. So i just added a new column in excel for the carbs from veggies
Today is back and traps day! looking forward to get back in the gym after crashing out so far yesterday. I think i'm going to have a kick-ass workout!
=-=--=-=-=-=
Wed. 8/6:
Meal #1
1 whole eggs
4 egg whites
1/'2 cup (dry) oatmeal regular cooked
Meal #2
1 can of 6oz tuna in water (bubblebee)
3 cups mixed salad
(1.5 lett 1.5 spanish 1/2 cuc 1/2 cup rad)
1 TBS flax oil
Meal #3
ON whey - 2 scopes
2 x-large fresh strawberries
L-Gutamine - 5g
Creatine - 15g
==> back and traps workout <==
Meal #4
8oz ground extra-lean beef
3/4 cup brown rice
1 cup broc.
Meal #5 (planned)
ON whey - 2 scopes
1/2 cup blueberries
L-Gutamine - 10g
Meal #6 (planned)
1 can of 6oz tuna in water (bubblebee)
3 cups mixed salad
(1.5 lett 1.5 spanish 1 whole cuc 1/2 cup califlower)
Last edited by dymas; 08-06-2003 at 02:01 PM.
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08-09-2003, 08:10 AM #11Registered User
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playing catch up here...life was been way way too busy...
Thurs:
Meal #1
1 whole eggs
3 egg whites
1/'2 cup (dry) oatmeal regular cooked
Meal #2
5oz chicken breast
1 cup broc.
Meal #3
ON whey - 2 scopes
2 x-large fresh strawberries
L-Gutamine - 5g
Creatine - 15g
Meal #4
4oz top round steak
3/4 cup brown rice
1 cup broc.
Meal #5 (planned)
1 can of 6oz tuna in water (bubblebee)
3 cups mixed salad
(1.5 lett 1.5 spanish 1/2 cuc 1/2 cup rad)
1 TBS flax oil
Meal #6
skipped
=-=-=-=-=-=-=-=-=-=-=-=-
Fri:
Meal #1
1 whole eggs
3 egg whites
1/'2 cup (dry) oatmeal regular cooked
Meal #2
5oz chicken breast
1 cup broc.
Meal #3
ON whey - 2 scopes
2 x-large fresh strawberries
L-Gutamine - 5g
Creatine - 15g
-- workout --
Meal #4
4oz chicken breast
1 cup broc.
Meal #5
2 slices pizza
( ...work made me do it but still )
Meal #6
ON whey - 2 scopes
1/2 cup blueberries"To be a cyclist is to be a student of pain....at cycling's core lies pain, hard and bitter as the pit inside a juicy peach. It doesn't matter if you're sprinting for an Olympic medal, a town sign, a trailhead, or the rest stop with the homemade brownies. If you never confront pain, you're missing the essence of the sport. Without pain, there's no adversity. Without adversity, no challenge. Without challenge, no improvement. No improvement, no sense of accomplishment and no deep-down joy. Might as well be playing Tiddly-Winks."
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08-09-2003, 09:22 AM #12Moderator MODERATOR
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They MADE you do it eh?2 slices pizza ( ...work made me do it but still :mad
Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.
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08-09-2003, 10:26 AM #13Registered User
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well I guess I could have said no...but peer pressure of 16 students telling me
"come'on you gotta have some pizza on the last day...all you eat is brown rice and tiny pieces of chicken...you gotta eat!!"
and I caved...thankfully not every class buys pizza on the last day or I would be screwed...
I did make up for it this morning - fitday says I burned 2070 kcals!
miles ridden: 46.6
time in saddle: 2:38:34
avg MPH: 19.3
max speed: 34.3
avg HR: 138
max HR: 188
time spent in zone 1 (85% to max): 0:29:19
avg HR in zone 1: 170
time spent in zone 2 (65% to 85%): 1:04:54
avg HR in zone 2: 142
time spent in zone 3 (55% to 65%): 0:55:59
avg HR in zone 3: 113
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All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.