Competition Body

Rocco32 · 09-12-2003, 08:20 AM

Quote:

Originally posted by Jodi

I know Jodi, I feel guilty. I've tried the other shakes suggested, but this is the only one that steadies me after my workout. I still feel shaky with the other shakes but not with this one. I'll try w/ protein, apple and 1/2 oatmeal again. But today is too late

Rocco32 · 09-12-2003, 08:28 AM

Meal 1, Morning Shake- 1 cup oatmeal, 2 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

Meal 3- 6oz chicken breast, 1 1/2 cup rice, 1 cup broccoli

Meal 4- 1 can Tuna, 1 1/2 cup rice, 1 cup Brocc.

Meal 5- 1 cup rice, 1 cup broc, 1 turkey burger

Meal 6- Micellar protein 40g, 1 tbsp heavy whipping cream, 1 tbsp pb.

Cals- 3,132
Pro- 296g, 39%
Carb- 348g, 40%
Fat- 72g, 21%

What protein could I cut out of this to have about 230g? Or is it ok since some of this protein is counted from the rice and oatmeal which doesn't really matter?

Rocco32 · 09-12-2003, 08:30 AM

By the way, here is my weight over the past couple of days-

Last fri- 181
Monday- 180.8
Tue- 181.2
Thur- 181.4
Today- 183.4

I always weigh first thing in AM after bathroom.

**Jodi** · 09-12-2003, 08:35 AM

Quote:

Originally posted by rock4832
Meal 1, Morning Shake- 1 cup oatmeal, 2 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

Meal 3- 6oz chicken breast, 1 1/2 cup rice, 1 cup broccoli

Meal 4- 1 can Tuna, 1 1/2 cup rice, 1 cup Brocc.

Meal 5- 1 cup rice, 1 cup broc, 1 turkey burger

Meal 6- Micellar protein 40g, 1 tbsp heavy whipping cream, 1 tbsp pb.

Cals- 3,132
Pro- 296g, 39%
Carb- 348g, 40%
Fat- 72g, 21%

What protein could I cut out of this to have about 230g? Or is it ok since some of this protein is counted from the rice and oatmeal which doesn't really matter?

Don't worry about the protein from other sources.

SolidToTheCORE · 09-12-2003, 08:39 AM

A lil Post Workout SUGAR

SolidToTheCORE · 09-12-2003, 08:46 AM

STOP WEIGHING YOURSELF

It is like watching water boil. Do it every week if you must.

Your meal brake downs are looking good overall. I would not worry about the little stuff this early in the game. You gotta stay sane.

If you are feeling shaking coming out of the gym:

1. What time are you eating before you train?
2. If your PWO meal is liquid, what time is do you eat your next solid meal?

Rocco32 · 09-12-2003, 12:54 PM

Quote:

Originally posted by SolidToTheCORE
STOP WEIGHING YOURSELF

It is like watching water boil. Do it every week if you must.

Your meal brake downs are looking good overall. I would not worry about the little stuff this early in the game. You gotta stay sane.

If you are feeling shaking coming out of the gym:

1. What time are you eating before you train?
2. If your PWO meal is liquid, what time is do you eat your next solid meal?

1- I eat about 15 min before I train, and drink the PWO about 15-20 min after, when I can get home.

2- My next solid meal is 3 hours later. I go straight to work following the PWO, so it's hard to eat right away.

Rocco32 · 09-12-2003, 01:13 PM

By the way, my cheat meal is Saturday nights, which is tomorrow. Any suggestions? I always end up with pizza!!

SolidToTheCORE · 09-12-2003, 01:44 PM

IMO, cheat in the morning-PIZZA and BEN and JERRY"S

Quote:

Meal 1, Morning Shake- 1 cup oatmeal, 2 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2

Meal 2, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein

IMO, you need more solid food in the morning. PWO for me is within 30 mins liquid and then within 1 1/2 hr a loaded meal----
So for your brake down it would have seven "meals" on a training day.

I also don't like you getting your FAT from whipping cream, IMO you are better off going with any fats NOT taken from animals.

Rocco32 · 09-12-2003, 02:42 PM

Seven meals is hard to swing with school and work. Unless it was a protein bar or something.

For the PWO shake, if I drop the banana and strawberries and milk and gatorade and just had prot, oatmeal and an apple, would that be better for solid food?

Instead of whipping cream, would flax or PB be better?

Any ideas on any bars w/ carbs and prot good for a meal (w/out sugar)

SolidToTheCORE · 09-12-2003, 05:21 PM

I go to school full time and work full time. I just pack all my food and take it with me.

I do recommend Flax Oil and PB over whipping cream. I have never seen people use whipping cream until I saw it on this board( go here and see the stats on it http://www.ntwrks.com/~mikev/)

IMO you need to eat something solid within 1 - 2 hours. IMO it helps you gain LBM, without lossing to much. I always felt like my body EATS UP my PWO meal and it doesn't really count (I know it counts, but I think you know what I mean)

You don't eat a solid meal until your 3rd meal (10am ??). IMO that is too long to wait to get a solid meal in. Don't get me wrong you are not doing bad. I am just going with experience if it is working for you DO IT.

Quote:

Any ideas on any bars w/ carbs and prot good for a meal (w/out sugar)

IMO ALL (MOST) BARS SUCK.

(Drop the FAT before your workout)
Meal 1, Morning Shake- 1 cup oatmeal, 3 Strawberries, swole v2

Meal 2, PWO- MRP (or whatever you want)

(1hour after )
Meal 3- 3oz chicken breast, 1/2 cup rice,
(When I was in the CORPS we would premix rice/tuna/and natural mayo)

(2hour after - should be normal time)
Meal 4- 6oz chicken breast, 1 1/2 cup rice, 1 cup broccoli

Meal 5- 1 can Tuna, 1 1/2 cup rice, 1 cup Brocc.

Meal 6- 1 cup rice, 1 cup broc, 1 turkey burger

Meal 7- Micellar protein 40g, 1 tbsp pb, 1 tbsp Flax Oil.

Does that look like it will work for yah?

SolidToTheCORE · 09-12-2003, 05:35 PM

Chest and Bi's

Try This one on for size (TRUST ME)

60 seconds REST - TEMPO 3-1-2

Hammer Strenght Incline 5 sets of 12
Hammer Strenght Bench 5 sets of 12
DB Incline Flyes 3 sets of 12
Push Ups 3 set til FAILURE.

STR8 bar curl 5 sets of 12
Standing Alternating DB curls - 3 sets of the (*RACK)
Standing Hammer Curls 3 sets of 12
Cybex Machine curls 3 sets of 12

* start with a weight you can easily do 10 reps with, go 5 pounds heavier, do 10 reps or failure which ever is first, go 5 pounds heavier, do 10 reps or failure whick ever is first, rest for 1.1 seconds and go back down to the way you came. 30,35,40,35,30.

BE SORE BE HAPPY

Rocco32 · 09-12-2003, 09:33 PM

That's 30 sets Solid. I'm willing to try it, but everybody on this forum told me to do 6-9 sets for larger muscles and 6-7 sets for smaller muscles. You don't think that is overtraining? Can I intersperse the biceps and chest? Do you think I can work this every 5-6 days? What have you got for Back + Legs, and Shoulders + Tri's?

You don't think I should have PB in my pre-workout drink? I was told to have fat in the pre so my body continues to process it through the workout.

The tempo, is that 3 on positive, 1 on contraction, 2 on neg?

Thanks Solid, I appreciate it!

Rocco32 · 09-12-2003, 09:41 PM

And yeah, I think I can swing that diet. Thanks, I'll just grab that meal right before my shift begins.

Rocco32 · 09-12-2003, 09:43 PM

The sets where I do 5 sets of 12 reps, is that to failure (hard to get 12) each time. Or is the first couple of sets easy. Do I lower the weight as I go?

**Jodi** · 09-12-2003, 09:46 PM

I personally think your plan is fine Rock. Its been working for you and its something you can stick to. I would say keep it and continue with what your doing. When progress slows, change. Don't fix something that aint' broke

**Jodi** · 09-12-2003, 09:50 PM

Oh and I cheat in the last meal of the day. Reason being is because shortly afterwards you are going to bed. It gives your body a chance to fight the sugar cravings after a cheat. THink about it, if you cheat in the morning, now you have all day to try and eat healthy and fight off sugar cravings. It taikes 3 days to get rid of the cravings so why do it first thing in the morning. Also its for mental reasons. By cheating in your last meal you don't have all day to think, well I already blew it today what's one more cheat. See what I mean?

1.5 Grams of protein is great! Remember protein is the building blocks of muscle. Not enough protein, no muscle repair. Shit, I eat 1.5 - 2 G a day.

SolidToTheCORE · 09-13-2003, 12:01 AM

Quote:

That's 30 sets Solid. I'm willing to try it, but everybody on this forum told me to do 6-9 sets for larger muscles and 6-7 sets for smaller muscles. You don't think that is overtraining? Can I intersperse the biceps and chest? Do you think I can work this every 5-6 days? What have you got for Back + Legs, and Shoulders + Tri's?

IMO, do what you think you can this would be a BLITZ type workout -- hit it up, maybe once a month. I dn't think it is overtraining -- IMO you don't overtrain in the gym. (Overtraining to me is going 6 days a week and not resting) Unless you are going over 90 min ( 60 min is ideal ) I don't agree with doing 6-9 sets per large muscle groups, but if it works for you do it. I always change it up. I rarely do the same WO twice in a month.

Quote:

You don't think I should have PB in my pre-workout drink? I was told to have fat in the pre so my body continues to process it through the workout.

-Eating before exercise
If you're using a blender to make a pre- workout "meal," then drink it from forty-five minutes to an hour before you work out. If you're a solid food fan, then eat between 90 minutes and two hours before you work out. If you're eating solid foods, a bowl of cereal with a little fruit on it is pretty much ideal.
But this is one of the rare times when you may not want a meal high in fiber. Although fiber tends to decrease overall gastointestinal transit time (the time from eating something to the time what remains passing out) it's more difficult to digest.
-Nutrient content
The pre-exercise meal should contain about 50 carbohydrates, 5 to 10 grams of protein, and total approximately 250 calories. A mixture of simple and complex carbohydrates is best before working out, with a little more emphasis on having fast-burning simple carbohydrates available quickly for energy.
If endurance training is a big part of your training regimen, make sure that your pre-exercise meal contains significant amounts of branched chain amino acids (BCAAs). Kleiner suggest milk as a good source.
-Post exercise nutrition
Te role of post-exercise nutrition is to replenish glycogen stores, begin muscular repair and rebuilding, and quickly restore immune system function (which is compromised in high intensity workouts, particularly heavy weight-training).
Timing
There are three 'windows' of opportunity to replenish glycogen," explains Kleiner. "The first and best declines rapidly about 30 minutes after working out, so getting the post-exercise meal consumed within a half-hour after exercise works best." This decline continues and then dives severely about two hours after working out. "If you can't get the meal into the body within two hours, it can take days to adequately produce glycogen for intense workouts." If you're an athlete involved in tournament or pool play over a long period, it's important to use small "post workout" meals after events so that you don't get fatigued.

- Max Muscle, Issue 19, March 2000

Quote:

The tempo, is that 3 on positive, 1 on contraction, 2 on neg?

yeah -- I always play with it. 3-1-5, 3-2-2, whatever ... don't play around too much the neg. normal Tempo is 3-1-2 or 2-1-2

Quote:

THink about it, if you cheat in the morning, now you have all day to try and eat healthy and fight off sugar cravings. It taikes 3 days to get rid of the cravings so why do it first thing in the morning. Also its for mental reasons. By cheating in your last meal you don't have all day to think, well I already blew it today what's one more cheat. See what I mean?

That seems like a great way to look at it, I always cheat in the mid morning - those days- I get more focused because I know that I have to make today count. I don't cheat at night because I don't want to take those shitty calories to bed with me. I don't know about the 3-day thing ...

Quote:

1.5 Grams of protein is great! Remember protein is the building blocks of muscle. Not enough protein, no muscle repair. Shit, I eat 1.5 - 2 G a day.

Consuming more protein than your body can utilize can result in an increase in fat storage. Your liver virtually converts the excess protein into fat. Another problem can arise with overconsumption of protein. When an extremely high intake of protein is practiced for a prolonged period of time, the formation of an highly toxic ammoinia called urea becomes possible. This excess ureas is often resonsible for a form of arthriris known as gout.

Egg protein contains all the essential amino acids in proper proportions and has the highest PER available.

Remember that your fat cells do not require protein, So it doesn't make any sense to compute your protein from your total body weight.
This is the Hatfield Estimate for Determining Daily Protein Intake
LBW 100 lbs = 90 grams
LBW 150 lbs = 135 grams
LBW 170 lbs = 153 grams

- page 201,Basic Fitness Nutrition Theory, Hatfiel, Ph.D., FISSA, M.S., MSS, www.FitnessEducation.com

This is more for you Jodi. -- Rock you are 180, I would make sure you are getting at least this from your PROTEIN source like Jodi said before don't count the protein from the PB or RICE as the PER is low.

**Jodi** · 09-13-2003, 05:41 AM

1.5 G of protein is BY FAR NOT too much protein and it is not enough to for your liver to turn to glycogen. Yes, sugar cravings remain for 3 days. Some less than others. And I don't give a RAT's ASS what Max Muscle says his pre-exercise meal should not contain simple sugars. Period. Rock and I didn't just do some candid diet here. I helped him with his diet to suit his needs and also to find a way for him to stick to it. Solid, not everybody should can be given a standard diet, told to eat 6 meals a day and stick to it, we have to work on this slowly. He is doing great but he is still learning, he is still to new to this, he needs to learn his body and how it works because you start throwing new ideas or changes on him.

You don't just mess around with something that works either. He is succeeding with a 1.5 - 2 increments. Why Fuck with something that is working. Give the poor guy a chance to learn his body and how it reacts before you start fucking with someones plan. You make changes and he will never learn what works for him and what doesn't and I don't give a fuck what his BMR or LBM, its not the same for everyone, we all differ. I don't fit in those standard guidelines by far. Those are just standard numbers pulled from a fucking book and don't mean shit on an individual basis

Rock, do what you want but personally, again If it ain't broke don't fix it.

SolidToTheCORE · 09-13-2003, 09:30 AM

Quote:

And I don't give a RAT's ASS what Max Muscle says his pre-exercise meal should not contain simple sugars

That article is posted in a Max Muscle Mag by refence. The author is nutritionist Susan Kleiner, Ph.D., R.D., author of the best-selling Power Eating. I was passing on information that is why I posted the reference so one could look it up if they like. I know everyone here is a RD, and has a PhD

And this isn't just a canned program or just a book. --

Basic Fitness Nutrition Theory, International Sports Sciences Association., Frederick C. Hatfield, Ph.D., FISSA, M.S., MSS, www.FitnessEducation.com

I am only stating facts. You really should not cuss at me that isn't nice. I am only trying to help a little bit. Not make changes and your theory of the 3 day sugar thing is unfounded.

I will stop posting on this board, has I have been attacked and yelled at too many times. I am not a gym rat. I have a LITTLE bit of fitness knowledge. Jodi, sorry I didn't know that you designed his diet plan for him. I will not bother you again ROCK -- my bad.

www.SolidToTheCORE.com

**Jodi** · 09-13-2003, 11:24 AM

No I'm sorry I have a trucker mouth but I wasn't swearing at you, just in general.

Just when you try to help someone be sure you know all the facts. Make sure to find out what they have been doing, if its working or not and what they would like to do. If you have too many people helping 1 person they get confused and you can't take several methods and do them all and expect results. They need to listen to one person at a time and find out what works for them. I'm not saying your advice is bad but it does not work with what we have set up for him. Now if he doesn't want to follow what we worked out and follow what you have then thats fine and it doesn't bother me at all. Different strokes for different folks, however he cannot mix the two methods or the poor guy is going to be all screwed up.

Again, I apologize, I flew off the handle which doesn't happen too often.

Rocco32 · 09-13-2003, 07:43 PM

Alrighty then. Today was my bad cheat meal day. So here it is.

Meal 1- Shake w/ 40g protein, 2tbsp PB, swole v2, 1 cup oatmeal, 1/2 cup blueberries

Meal 2- 6oz Chicken, 8oz yam, 1 cup brocc

Meal 3- 3 Cheese breadsticks (Pizza Hut), 5 slices pizza w/ pepperoni and sausage, 2 MGD Beer, and 1 cup cookies and cream ice cream while watching the "Usual Suspects", awesome movie.

I know, bad for the day. But I'm always on track the next day for the week.

Jodi and Solid- I appreciate both of your advice a lot! (and anybody else that would like to critique my journal, that's what it's here for). Jodi, you've helped me completely rearrange my diet and I feel much better and am doing much better now because of it. I still want your help and input. Solid, you've helped me quite a bit with training, encouraging and tips with how to do things and I really appreciate that. I don't want either of you two to stop helping me. I get confused sometimes because of being told 2 or 3 completely different things, but I don't necessarily consider that bad, as long as people explain the reasoning behind it. Jodi definately knows that! I'm still with you Jodi and doing good, and I hope you stick around Solid, I really like getting your posts and learning different things!

Rocco32 · 09-14-2003, 08:14 AM

Here's todays meals. Little low on calories because I slept in before work, lost a meal.

Meal 1- Shake w/ 40g protein, 2 tbsp PB, 1 cup oatmeal, 4 strawberries.

Meal 2- 6oz chicken, 1 1/2 cup rice, 1 cup brocc.

Meal 3- 1 can tuna, 1 1/2 cup rice, half cucumber

Meal 4- 1 turkey burger, 1 cup rice

Meal 5- 40g Micellar Prot, 2 tbsp PB

Cals- 2,470
Pro- 242g, 40%
Carb- 260g, 38%
Fat- 57g, 21%

Rocco32 · 09-15-2003, 08:22 AM

Today was shoulders and Tri's. I forgot to take my journal to the gym however so I can't be too specific. It wasn't a good workout however.

I tried close-grip benches today for triceps, but really didn't like them. I'm looking for some good mass-building exercises for Tri's.

I also started HIIT training again today. Only 13 minutes, but I usually don't go much past 15 min. I'm doing it twice a week.

I'm starting a new Workout schedule this week-
Mon- Shoulders, Tri's, Traps
Tue- Legs, Back, Calves
Wed- Chest, Bi's, Forearms
off 1-2 days, repeat

The first 3 days is heavy with low reps and 2-3 min rest between sets, after the 1-2 days the 2nd 3 days is 45-60sec between sets with 10-12 reps per exercise. Any comments, suggestions?

**Jodi** · 09-15-2003, 08:29 AM

Quote:

Originally posted by rock4832
Here's todays meals. Little low on calories because I slept in before work, lost a meal.

Meal 1- Shake w/ 40g protein, 2 tbsp PB, 1 cup oatmeal, 4 strawberries.

Meal 2- 6oz chicken, 1 1/2 cup rice, 1 cup brocc.

Meal 3- 1 can tuna, 1 1/2 cup rice, half cucumber

Meal 4- 1 turkey burger, 1 cup rice

Meal 5- 40g Micellar Prot, 2 tbsp PB

Cals- 2,470
Pro- 242g, 40%
Carb- 260g, 38%
Fat- 57g, 21%

If you realize your not going to make all your meals for the day, then add a bit more protein to each meal so you at least come closer to your daily protein intake.

09-12-2003, 08:28 AM	#32
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Meal 1, Morning Shake- 1 cup oatmeal, 2 tbsp PB, 1 tbsp Heavy whipping cream, 40g protein, 3 Strawberries, swole v2 Meal 2, PWO- 1/2 cup milk, 1 cup Gatorade, 1 apple, 4 strawberries, 1 banana, 40g protein Meal 3- 6oz chicken breast, 1 1/2 cup rice, 1 cup broccoli Meal 4- 1 can Tuna, 1 1/2 cup rice, 1 cup Brocc. Meal 5- 1 cup rice, 1 cup broc, 1 turkey burger Meal 6- Micellar protein 40g, 1 tbsp heavy whipping cream, 1 tbsp pb. Cals- 3,132 Pro- 296g, 39% Carb- 348g, 40% Fat- 72g, 21% What protein could I cut out of this to have about 230g? Or is it ok since some of this protein is counted from the rice and oatmeal which doesn't really matter?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-12-2003, 08:30 AM	#33
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	By the way, here is my weight over the past couple of days- Last fri- 181 Monday- 180.8 Tue- 181.2 Thur- 181.4 Today- 183.4 I always weigh first thing in AM after bathroom.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-12-2003, 08:39 AM	#35
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	A lil Post Workout SUGAR
	The Time is Now.

09-12-2003, 08:46 AM	#36
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	STOP WEIGHING YOURSELF It is like watching water boil. Do it every week if you must. Your meal brake downs are looking good overall. I would not worry about the little stuff this early in the game. You gotta stay sane. If you are feeling shaking coming out of the gym: 1. What time are you eating before you train? 2. If your PWO meal is liquid, what time is do you eat your next solid meal?
	The Time is Now.

09-12-2003, 01:13 PM	#38
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	By the way, my cheat meal is Saturday nights, which is tomorrow. Any suggestions? I always end up with pizza!!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-12-2003, 02:42 PM	#40
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Seven meals is hard to swing with school and work. Unless it was a protein bar or something. For the PWO shake, if I drop the banana and strawberries and milk and gatorade and just had prot, oatmeal and an apple, would that be better for solid food? Instead of whipping cream, would flax or PB be better? Any ideas on any bars w/ carbs and prot good for a meal (w/out sugar)
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-12-2003, 05:35 PM	#42
SolidToTheCORE Devil Dawg Join Date: Aug 2003 Location: Los Angeles Posts: 195	Chest and Bi's Try This one on for size (TRUST ME) 60 seconds REST - TEMPO 3-1-2 Hammer Strenght Incline 5 sets of 12 Hammer Strenght Bench 5 sets of 12 DB Incline Flyes 3 sets of 12 Push Ups 3 set til FAILURE. STR8 bar curl 5 sets of 12 Standing Alternating DB curls - 3 sets of the (RACK) Standing Hammer Curls 3 sets of 12 Cybex Machine curls 3 sets of 12 start with a weight you can easily do 10 reps with, go 5 pounds heavier, do 10 reps or failure which ever is first, go 5 pounds heavier, do 10 reps or failure whick ever is first, rest for 1.1 seconds and go back down to the way you came. 30,35,40,35,30. BE SORE BE HAPPY
	The Time is Now.

09-12-2003, 09:33 PM	#43
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	That's 30 sets Solid. I'm willing to try it, but everybody on this forum told me to do 6-9 sets for larger muscles and 6-7 sets for smaller muscles. You don't think that is overtraining? Can I intersperse the biceps and chest? Do you think I can work this every 5-6 days? What have you got for Back + Legs, and Shoulders + Tri's? You don't think I should have PB in my pre-workout drink? I was told to have fat in the pre so my body continues to process it through the workout. The tempo, is that 3 on positive, 1 on contraction, 2 on neg? Thanks Solid, I appreciate it!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-12-2003, 09:41 PM	#44
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	And yeah, I think I can swing that diet. Thanks, I'll just grab that meal right before my shift begins.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-12-2003, 09:43 PM	#45
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	The sets where I do 5 sets of 12 reps, is that to failure (hard to get 12) each time. Or is the first couple of sets easy. Do I lower the weight as I go?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-12-2003, 09:46 PM	#46
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	I personally think your plan is fine Rock. Its been working for you and its something you can stick to. I would say keep it and continue with what your doing. When progress slows, change. Don't fix something that aint' broke
	Essence EFA

09-12-2003, 09:50 PM	#47
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	Oh and I cheat in the last meal of the day. Reason being is because shortly afterwards you are going to bed. It gives your body a chance to fight the sugar cravings after a cheat. THink about it, if you cheat in the morning, now you have all day to try and eat healthy and fight off sugar cravings. It taikes 3 days to get rid of the cravings so why do it first thing in the morning. Also its for mental reasons. By cheating in your last meal you don't have all day to think, well I already blew it today what's one more cheat. See what I mean? 1.5 Grams of protein is great! Remember protein is the building blocks of muscle. Not enough protein, no muscle repair. Shit, I eat 1.5 - 2 G a day. Last edited by Jodi : 09-12-2003 at 10:35 PM.
	Essence EFA

09-13-2003, 05:41 AM	#49
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	1.5 G of protein is BY FAR NOT too much protein and it is not enough to for your liver to turn to glycogen. Yes, sugar cravings remain for 3 days. Some less than others. And I don't give a RAT's ASS what Max Muscle says his pre-exercise meal should not contain simple sugars. Period. Rock and I didn't just do some candid diet here. I helped him with his diet to suit his needs and also to find a way for him to stick to it. Solid, not everybody should can be given a standard diet, told to eat 6 meals a day and stick to it, we have to work on this slowly. He is doing great but he is still learning, he is still to new to this, he needs to learn his body and how it works because you start throwing new ideas or changes on him. You don't just mess around with something that works either. He is succeeding with a 1.5 - 2 increments. Why Fuck with something that is working. Give the poor guy a chance to learn his body and how it reacts before you start fucking with someones plan. You make changes and he will never learn what works for him and what doesn't and I don't give a fuck what his BMR or LBM, its not the same for everyone, we all differ. I don't fit in those standard guidelines by far. Those are just standard numbers pulled from a fucking book and don't mean shit on an individual basis Rock, do what you want but personally, again If it ain't broke don't fix it.
	Essence EFA

09-13-2003, 11:24 AM	#51
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,126 Photos: 1	No I'm sorry I have a trucker mouth but I wasn't swearing at you, just in general. Just when you try to help someone be sure you know all the facts. Make sure to find out what they have been doing, if its working or not and what they would like to do. If you have too many people helping 1 person they get confused and you can't take several methods and do them all and expect results. They need to listen to one person at a time and find out what works for them. I'm not saying your advice is bad but it does not work with what we have set up for him. Now if he doesn't want to follow what we worked out and follow what you have then thats fine and it doesn't bother me at all. Different strokes for different folks, however he cannot mix the two methods or the poor guy is going to be all screwed up. Again, I apologize, I flew off the handle which doesn't happen too often.
	Essence EFA

09-13-2003, 07:43 PM	#52
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Alrighty then. Today was my bad cheat meal day. So here it is. Meal 1- Shake w/ 40g protein, 2tbsp PB, swole v2, 1 cup oatmeal, 1/2 cup blueberries Meal 2- 6oz Chicken, 8oz yam, 1 cup brocc Meal 3- 3 Cheese breadsticks (Pizza Hut), 5 slices pizza w/ pepperoni and sausage, 2 MGD Beer, and 1 cup cookies and cream ice cream while watching the "Usual Suspects", awesome movie. I know, bad for the day. But I'm always on track the next day for the week. Jodi and Solid- I appreciate both of your advice a lot! (and anybody else that would like to critique my journal, that's what it's here for). Jodi, you've helped me completely rearrange my diet and I feel much better and am doing much better now because of it. I still want your help and input. Solid, you've helped me quite a bit with training, encouraging and tips with how to do things and I really appreciate that. I don't want either of you two to stop helping me. I get confused sometimes because of being told 2 or 3 completely different things, but I don't necessarily consider that bad, as long as people explain the reasoning behind it. Jodi definately knows that! I'm still with you Jodi and doing good, and I hope you stick around Solid, I really like getting your posts and learning different things!
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-14-2003, 08:14 AM	#53
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Here's todays meals. Little low on calories because I slept in before work, lost a meal. Meal 1- Shake w/ 40g protein, 2 tbsp PB, 1 cup oatmeal, 4 strawberries. Meal 2- 6oz chicken, 1 1/2 cup rice, 1 cup brocc. Meal 3- 1 can tuna, 1 1/2 cup rice, half cucumber Meal 4- 1 turkey burger, 1 cup rice Meal 5- 40g Micellar Prot, 2 tbsp PB Cals- 2,470 Pro- 242g, 40% Carb- 260g, 38% Fat- 57g, 21%
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-15-2003, 08:22 AM	#54
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today was shoulders and Tri's. I forgot to take my journal to the gym however so I can't be too specific. It wasn't a good workout however. I tried close-grip benches today for triceps, but really didn't like them. I'm looking for some good mass-building exercises for Tri's. I also started HIIT training again today. Only 13 minutes, but I usually don't go much past 15 min. I'm doing it twice a week. I'm starting a new Workout schedule this week- Mon- Shoulders, Tri's, Traps Tue- Legs, Back, Calves Wed- Chest, Bi's, Forearms off 1-2 days, repeat The first 3 days is heavy with low reps and 2-3 min rest between sets, after the 1-2 days the 2nd 3 days is 45-60sec between sets with 10-12 reps per exercise. Any comments, suggestions?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...