CHAMPIONS ONLY - Lets get to work !!!

**SolidToTheCORE** · 09-05-2003, 06:22 PM

05 Sept 2003

Height - 5’9”
Weight - 210 lbs /95kg

BMR
95 x 24 = 2280
2280 x .9 = 2052

Total Caloric Expenditure
Moderate Activity Level = 2668
Training Activity Level = 3180
_____________________________

Daily Total Caloric Expenditure
High Activity Day 3200
Moderate High Activity Day 2600
Average Day 2200
Low Activity Day 2000

______________________________

Mon- Train @ 12:30 pm and Cardio (30min) / total calories=2600
Tues- Off / total calories=2000
Wed- Train @ 12:30 pm and Cardio (30min) / total calories=2600
Thurs- Off / total calories=2000
Fri- Cardio (60min) @ 8:00 am and Train @ 3:00 pm / TC=3200
Sat- Train @ 3:00 pm / total calories=2600
Sun- Cardio (60min) @ 8:00 am and Train @ 3:00 pm / TC=3200
______________________________

:

**SolidToTheCORE** · 09-05-2003, 06:23 PM

Here is Tuesday - Thursday

**SolidToTheCORE** · 09-05-2003, 06:25 PM

Here is Friday - Sunday

**SolidToTheCORE** · 09-05-2003, 06:35 PM

The arms the arms -- man -- I am wanting to see the advice from this board. So far everyone has seemed awesome. Even you NG you are like a brother to me now. I want to do a show in a year. SO LETS DO THIS.

**ZECH** · 09-05-2003, 06:49 PM

Nice guns!

**SolidToTheCORE** · 09-05-2003, 07:31 PM

Thanks brother, I have been working really hard. That is way I thought I should post what I am doing, so I can get better and better and better.

I would be so thankful for some advice

**nikegurl** · 09-05-2003, 07:56 PM

lookin' good! your enthusiasm is catching - love the title of your thread.

**SolidToTheCORE** · 09-05-2003, 08:10 PM

Thank you ---- I can't wait. I love this game.

Do you have any advice.

**Jodi** · 09-05-2003, 09:41 PM

Solid
Looking good

If this is your journal, I'd like to move it to the Online Journals forum.

**ZECH** · 09-05-2003, 09:53 PM

Originally posted by SolidToTheCORE
Thanks brother, I have been working really hard. That is way I thought I should post what I am doing, so I can get better and better and better.

I would be so thankful for some advice

If you have questions just ask! But looks like I could learn something from you!

**SolidToTheCORE** · 09-05-2003, 10:00 PM

Jodi, Its not a journal (yet) I just would like the members to help me out you know. It could be just one thing that takes me to the over the edge.

**SolidToTheCORE** · 09-05-2003, 10:02 PM

Maybe, I could adjust some calories or something. I am just curious to see if someone would change anything. Or am I one the right track.

**ZECH** · 09-05-2003, 10:05 PM

How about posting your diet and lets see what you are eating and maybe we can adjust?? Looks like you are doing great though. I would move this to Journal!

**Jodi** · 09-05-2003, 10:14 PM

Ok then here are my suggestions.

Your diet overall is fantastic. Now this is me being the anal retentive person I am

but I have a few things I would change.

1. Your Monday-Wednesday plan on meal 1: skip the yogurt, add a piece of fruit and increase the oats.

2. All plans - you should re-portion your protein so there is a more even balance throughout your meals because meal 1 needs more than that for your first meal of the day. And this goes for the first 2 plans you have, I noticed meal one has too little protein

3. Whole wheat pasta - Not a bad choice but I would reconsider having it twice a day. How bout once a day and the other time go with Brown Rice or a Sweet Potato.

4. Ummm forget it, I don't even want to touch Meal 1 on your Fri - Sun plan.

5. I would make sure one of your carb meals is after your workouts as well on each training day.

**ZECH** · 09-05-2003, 10:25 PM

4. Ummm forget it, I don't even want to touch Meal 1 on your Fri - Sun plan.

CHICKEN!!!!!!!!! OK, why the honey and cocoa??

**naturalguy** · 09-05-2003, 10:31 PM

Solid,

You look good in that picture. If I'd have known I was messing with a military man, I might have thought twice, LOL. I wouldn't say to change anything in your diet yet, how long have you been doing it? You have to see how it works over time and then adjust it. One suggestion I would make, if your not doing it already is to get your bodyfat tested at least once per month if not every two weeks along with measurements and the scale. You should definately pick out a contest date and go for it. It is the most rewarding experience and you will learn so much about yourself through the process.

**SolidToTheCORE** · 09-05-2003, 11:04 PM

Originally posted by dg806
4. Ummm forget it, I don't even want to touch Meal 1 on your Fri - Sun plan.
CHICKEN!!!!!!!!! OK, why the honey and cocoa??

I am doing that because I am doing 1 hour of Cardio ( I hate cardio) on a empty stomach. I always feel like I am going to die if I don't get the High GI carbs right after and I never really cheat so it's my "cheat treat" yum - yum. Do you think it my be to much??

NG- I am psycho I test my BF daily.

**SolidToTheCORE** · 09-05-2003, 11:54 PM

1. Your Monday-Wednesday plan on meal 1: skip the yogurt, add a piece of fruit and increase the oats.

1. I hate mornings and I hate breakfast. I always get up around 6:30am to finish packing my food for the day. I just hate to CHEW.

I do the yogurt because my stomach is queasy in the AM, I feel like it calms it down. The yogurt has fruit. Does that make a different in you recommendation? I was thinking of adding more oatmeal, you think every day? Or only on Training days? I want to keep carbs @ 2000 total on T/TH.

2. All plans - you should re-portion your protein so there is a more even balance throughout your meals because meal 1 needs more than that for your first meal of the day. And this goes for the first 2 plans you have, I noticed meal one has too little protein

2. I have been struggling with that. I always felt that Carbs where more important to me in the morning. I am going to add a scoop of MAX-HIGH 5. Total CAL – 118 PRO – 26, I think that will fix that, but my fear is that I am getting 40% of my calories from Protein, is a bad thing. Is it? 26 grams here, 40 there and before I know it I am over 300gr of Protein. I worry about my kidneys. What do you think?

3. Whole wheat pasta - Not a bad choice but I would reconsider having it twice a day. How bout once a day and the other time go with Brown Rice or a Sweet Potato.

3. I agree. The reason I do this if I cook pasta at night, it tastes good the next day. I hate day old Brown Rice. I love sweet potatoes, but I am in California. I don’t really find them at a decent price this time of year. (GREAT SUGGESTION. THANK YOU) When I leave my house at 7:30 am, I am in class or at work until very late. So, I HAVE to carry everything with me (1 gallon water, FOOD, books) That is also the reason I do so many MRP's.

4. Ummm forget it, I don't even want to touch Meal 1 on your Fri - Sun plan.

4. Is it that bad???

5. I would make sure one of your carb meals is after your workouts as well on each training day.

5. I am drinking a Myoplex within 30 minutes of the workout and I am eating pasta within 1 ½ or 2 hours. What do you think? I am going to add METAFORM HYPERDRIVE 360 to my post workout Myoplex. I am not using supplements right now. The 360 will add Glutamine and Creatine.

THANK YOU FOR YOU INPUT, THANK YOU … I need help make sure that I am not over looking something.

**SolidToTheCORE** · 09-06-2003, 01:19 PM

what do you guys think?

**naturalguy** · 09-06-2003, 02:04 PM

I think your plan is fine, I think you need to try it for a while, monitor and adjust as you go along.

**papaoso2k1** · 09-06-2003, 03:15 PM

I THINK you should have at least 2 or 3 cups of pasta right before bed everyday....

......just kidding...

I have a question though.....why do you eat 3200 cals on weekends???? is it because you do 60 min cardio instead of 30??

**SolidToTheCORE** · 09-06-2003, 05:16 PM

1. I train the hardest on weekends (my days off work are T/TH)
2. I am doing a split
3. I am doing 60 cardio --

I actually do cardio 75% of THR --- the other days I do fat burning cardio 65% of THR, so I am using more calories.

**papaoso2k1** · 09-06-2003, 07:28 PM

Oh....ok , I had missed that....Good luck with your program...

PS.... Nice guns ....hopefully ...someday mine will be as big as yours.... maybe bigger

**Jodi** · 09-06-2003, 08:11 PM

Other tahn the suggestions I made I think its great.

Although I do think that meal with the honey is too much sugar but thats because I don't anything with sugar

**SolidToTheCORE** · 09-06-2003, 10:13 PM

Thank you.

**Jodi** · 09-06-2003, 10:34 PM

Did you want to move this to journals?

**SolidToTheCORE** · 09-06-2003, 11:04 PM

Yeah that would be ok. Thank for your advice. Did you have any thing else?????

**SolidToTheCORE** · 09-07-2003, 07:26 PM

Sunday --- 9/7/03

up @ 9am
9:30-10:30 ---- cardio
5:30 ---- chest (great work)

shoulder is bothering me a little. get focused dont let "them" take this from you.

**naturalguy** · 09-07-2003, 07:45 PM

Be careful with your shoulders, I am not able to bench because of a nagging shoulder injury.

**Jodi** · 09-07-2003, 08:03 PM

Are you doing rotator cuff exercises?

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