Competition Body

Rocco32 · 10-14-2003, 07:42 AM

I was thinking this for Carb cycle Jodi-

Mon- high Carb
Tue- High Carb
Wed- No Carb
Thur- High Carb
Fri- Low Carb
Sat- High Carb
Sun- Low Carb

I'm supposed to take in 195g of Carbs on low carb days. That's not much different than my high carb days when I eat about 300g of Carbs. Is that enough of a difference Jodi?

**Jodi** · 10-14-2003, 07:42 AM

Nice!

Did you decide if your going to incorporate some Fish Oil soon?

**Jodi** · 10-14-2003, 07:45 AM

Quote:

Originally posted by rock4832
I was thinking this for Carb cycle Jodi-

Mon- high Carb
Tue- High Carb
Wed- No Carb
Thur- High Carb
Fri- Low Carb
Sat- High Carb
Sun- Low Carb

I'm supposed to take in 195g of Carbs on low carb days. That's not much different than my high carb days when I eat about 300g of Carbs. Is that enough of a difference Jodi?

Don't worry about the high days. Eat til your satisfied, just listen to your body

On the low days you have to eat 195G. On high days trust me, you'll eat, just don't measure or weigh (unless you have to like oats or something).

That rotation looks good to me

Don't forget the fruit & fish oil

Rocco32 · 10-14-2003, 08:23 AM

For Fruit- apples, oranges, pears, and grapefruit alright?

I've been doing the fish oil tabs off and on for the past couple of weeks. Sometimes (most of the time) I forget it at home or when I don't I forget to take them. I'm getting better though!

Thanks Jodi!

**Jodi** · 10-14-2003, 08:27 AM

Yup, those be some good fruit choices. Doesn't really matter though, if you want to try something else every now and then. Pears are good too.

**IainDaniel** · 10-15-2003, 10:45 AM

Hey Rock

Everything is going OK?

I have a quick question for ya. How did you like the Swole V2. Are you still using it?

Rocco32 · 10-15-2003, 11:04 AM

Things are going well, thanks for asking. Yeah, I'm still taking the SwoleV2. Everyone I hear seems to have results the first week. I was about 2 weeks into taking it and about to toss it when one day I went to the gym and the normal weights I use seemed light. In other words, it took awhile to work for me, but once it did I thought it was great!!. I have one more container to take (2 in all) and then I'll cycle onto creatine for a bit. Try it and let me know how you like it!!

Rocco32 · 10-17-2003, 08:16 AM

Chest, Shoulders and Tri's

Military Press, 3 sets- 95x8, 115x6, 135x5 (the hardest part of this is getting the bar off the holders)
Sitting Side Lat Raise, 3 sets- 25x6, 25x6, 30x3
Rear Delts Cable, 3 sets- 30x8, 35x6, 40x5

Incline Hammer, 3 sets- 180x6, 230x4, 2340x4
Hammer Bench, 2 sets- 140x6, 160x4
Dips, 2 sets- 20x6, 30x6

Overhead Ext, 1 set- 60x10
One arm reverse pushdown, 2 sets- 30x6, 40x3

My Left arm is KILLING me in the elbow joint. I'm going to have to back off weights for a couple of weeks. Anybody have any suggestions?

ponyboy · 10-17-2003, 08:57 AM

Remember the RICE principle...put some ice on it 20 mins. on, 20 mins. off to help reduce swelling. Keep it elevated if possible.

You may also need more water if you are on the Swole...these products can dehydrate you faster...try slugging back an extra liter or two and it may help.

Tricep exercises can put a lot of strain on the elbows if performed incorrectly, just like knees for legs. Especially with the rep ranges you're using you have to be careful because of the heavy weight.

Rocco32 · 10-17-2003, 11:28 AM

Yeah, thanks for the repy PB. I think your right about the amount of weight. The problem is I'm finishing a cycle on 1-ad, and I think my muscle strength went up a lot faster than the tendons. Ironic.

Rocco32 · 10-18-2003, 08:22 AM

Hey everybody, I have a couple of questions. I've got tendonitis in my L arm that is at the point now I can't even lift a 10lb weight. So I need to take at least 2 weeks off. But I have some questions about my supplements and diet then:

1. Should I still be eating 1-1.5g of protein per lb of bw a day?
2. Should I still be taking glutamine?
3. I'm finishing up a 1-ad cycle, (700 MG a day) Do I just stop that, and do I need to take 6 oxy?
4. I'm taking Swole V2, Do I stop taking that?
5. How do I keep my muscle during this time off.
6. I've been bulking, should I use some of this time to do some cardio and get rid of some of the BF I've put on.
7. Since I was trying to bulk, my calories were around 3,000 a day, should I cut that down to a maintenance figure?

This just sucks so much. I've been doing GoPro's workout and getting really good results from it. Anybody that can help would really be appreciated!

Rocco32 · 10-18-2003, 06:11 PM

Here are my meals for tomorrow- No Carb day

Meal 1- 1 tbsp PB, 40g Pro.

Meal 2- 1 1/2 can tuna, 1 cup broccoli, 1 pear

Meal 3, shake- 40g Pro., 1 tbsp PB

Meal 4- 8 oz Flounder, 1 cup broccoli, 1 pear

Meal 5- 8 oz flounder, 1 cup broccoli

Meal 6- 20g prot, 1 tbsp flax seed oil

Cals- 1,801
Pro- 272, 62%
Carb-74, 13%
Fat- 48g,25%

J'Bo · 10-18-2003, 11:37 PM

2 pears on a no carb day

Rocco32 · 10-19-2003, 03:29 AM

I put those down before I reread the no carb day. Don't worry, pears will not be eaten! Do you think that is too few calories though?

J'Bo · 10-19-2003, 08:26 AM

whats your weight?

Rocco32 · 10-19-2003, 05:13 PM

Now I'm at 193.

Rocco32 · 10-20-2003, 06:46 AM

Low Carb Day-

Meal 1, Shake- 40g Prot, 1 1/2 cup oatmeal, 4 strawberries, 1 tbsp PB

Meal 2- 1 1/2 can tuna, 1 cup broccoli, 4 fish oil tabs

Meal 3- 40g Prot, 1 tbsp PB

Meal 4- 8oz Flounder, 1 cup rice, 1 cup Fiber one, 1 small pear

Meal 5- 40g protein, 1 tbsp flax seed oil.

Cals- 2,269
Pro- 241, 46%
Carb-211, 31%
Fat- 55g,23%

Rocco32 · 10-21-2003, 07:55 AM

Today is high carb day. I feel like I'm eating alot, but the macros are still alot lower even on this day than my diet was before. Am I doing this right?

Meal 1, Shake- 1 1/2 cup oatmeal, 40g protein, 4 strawberries, 1.5 tbsp PB

Meal 2- 1 1/2 cup tuna, 2 slices wheat bread, 1 cup fiber one, 1 small pear, 4 fish oil caps

Meal 3, Shake- 40g protein, 1.5 tbsp PB

Meal 4- 8oz flounder, 1 1/2 cup rice, 1 small pear, 4 fish oil caps

Meal 5, Shake- 30g Protein, 1 tbsp Flax seed oil

Cals- 2,680
Pro- 228, 37%
Carb-298, 34%
Fat- 67g,25%

Any reviews or suggestions?

Rocco32 · 10-22-2003, 05:38 PM

No Carb Day

Meal 1, Shake- 40g Protein, 2 tbsp PB

Meal 2- 1 1/2 can tuna, 1 cup broccoli, 4 fish oil caps

Meal 3- 40g Prot, 2 tbsp PB, 1 cup broccoli

Meal 4- 8oz Turkey Burgers, 1 cup broccoli

Meal 5- 6oz Flounder, 3 fish oil caps

Meal 6- 40g prot, 1 tbsp flax seed oil

Cals- 1,690
Pro- 287, 68%
Carb-19, 4%
Fat- 59g,31%

Rocco32 · 10-23-2003, 02:09 PM

Alright, Low Carb Day

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

Meal 2- 1.5 cans of tuna, olive spread,

Meal 3- 8oz Turkey burger, 1 cup broccoli, 5 fish oil caps, 1 cup Fiber 1, 1 small pear

Meal 4, Shake- 40g Protein, 2 tbsp PB

Meal 5- 7oz Top round Steak, 1/2 cucumber, 1 small pear, 1 cup rice, salsa

Meal 6- 40g protein, 1tbsp Flax seed oil

Cals- 2,868
Pro- 318, 47%
Carb-196, 22%
Fat- 95g,32%

Jenny · 10-23-2003, 02:59 PM

Wow rock, you are doing really well

Have you noticed any changes in your body yet?

Rocco32 · 10-23-2003, 03:24 PM

Thanks Jenny, I notice my pants are tighter!! But I guess that's the point, I'm trying to put on weight. Your journal looks really good also. I think it takes awhile sometimes before we find the program or routine we are really looking for, that's the frustrating part.

Rocco32 · 10-24-2003, 08:09 AM

High Carb Day-

Meal 1, Shake- 40g protein, 1 3/4 cup oats, 2 tbsp PB, 6 strawberries

Meal 2- 1 1/2 cup tuna, 2 slices wheat bread, 1 cup Fiber one, 5 fish oil tabs, 1 small pear

Meal 3, Shake- 40g protein, 2 tbsp PB, 5oz cucumber

Meal 4- 8oz Turkey, 1 1/2 cup rice w/ salsa, 1 plum, 5 fish oil tabs

Meal 5, Shake- 40g protein, 1 tbsp flax seed oil

Cals- 2,939
Pro- 262, 38%
Carb-291, 34%
Fat- 85g,28%

My Calories on High Carb day are not much more than on low Carb day. Is that ok?

Rocco32 · 10-26-2003, 07:32 AM

Alright I'm going to try the gym again tomorrow, so back to my normal bulking diet. I'll probably have 4 high carb days, 2 low carb and 1 no carb day.

Meal 1, Shake- 40g Pro, 1.5 tbsp PB, 1.5 cup oats, 4 strawberries

Meal 2- 1 can tuna, 1 slice wheat bread, 1/2 cup Fiber one, 5 fish oil tabs

Meal 3, Shake- 40g protein, 1.5 tbsp PB, 1.5 cup oats

Meal 4- 8 oz Turkey burger, 1.5 cup rice w/ salsa, 5 fish oil caps

Meal 5- 40g protein, 1 tbsp flax seed oil

Cals- 2,885
Pro- 239, 36%
Carb-291, 37%
Fat- 79g, 27%

Rocco32 · 10-27-2003, 09:12 AM

Shoulders Day

MP, 3 sets- 95x10, 105x8, 105x7
BB Front Raise, 3 sets- 30x8, 30x8, 30x8
Side Lat Raise, 3 sets- 20x8, 20x7, 15x9
Reverse Pec Deck, 3 sets- 120x10, 127.5x8, 127.5x8

Forearm BB Curl, 3 sets- 75x15, 75x15, 75x9
Reverse BB Curl, 3 sets- 30x15, 30x15, 30x15

Ran HIT for 16 minutes

**Jodi** · 10-28-2003, 07:33 AM

Your meals looked great Rock. Were you able to workout? You can still go to the gym and train other bodyparts, especially lower body. That will help keep you from losing too much muscle. How's everything going?

Rocco32 · 10-28-2003, 07:35 AM

Today was Back and Bi's

I'm feeling a bit of pain still in my elbow so I'm trying to keep reps higher. I don't think I can do Gopro's w/o right now so I have no idea what I'm doing. Just going and lifting whatever!

Lat Pulldown, 3 sets- 90x10, 100x9, 110x7
BB Row, 3 sets- 95x10, 115x9, 115x8
Deadlift, 3 sets- 205x6, 225x6, 245x5
Shrug Machine, 3 sets- 180x10, 230x9, 250x9

EZ Bar Curl, 2 sets- 70x10, 70x9
Incline DB Curl, 2 sets- 25x8, 25x9
Hammer Curl, 2 sets- 30x8, 30x7

Ran for 16 min.

Rocco32 · 10-28-2003, 07:42 AM

Quote:

Originally posted by Jodi
Your meals looked great Rock. Were you able to workout? You can still go to the gym and train other bodyparts, especially lower body. That will help keep you from losing too much muscle. How's everything going?

JODI!!! Your back! I missed you!!! I started back to the gym Monday, doing OK but I'm afraid it's not completely healed yet. Since I'm back at the gym, going back to 4 high carb, 2 low and 1 no carb. How was Vegas? The pics are great!!

10-14-2003, 07:42 AM	#211
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I was thinking this for Carb cycle Jodi- Mon- high Carb Tue- High Carb Wed- No Carb Thur- High Carb Fri- Low Carb Sat- High Carb Sun- Low Carb I'm supposed to take in 195g of Carbs on low carb days. That's not much different than my high carb days when I eat about 300g of Carbs. Is that enough of a difference Jodi?
	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...

10-14-2003, 07:42 AM	#212
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Nice! Did you decide if your going to incorporate some Fish Oil soon?
	Essence EFA

10-14-2003, 08:23 AM	#214
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	For Fruit- apples, oranges, pears, and grapefruit alright? I've been doing the fish oil tabs off and on for the past couple of weeks. Sometimes (most of the time) I forget it at home or when I don't I forget to take them. I'm getting better though! Thanks Jodi!
	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...

10-14-2003, 08:27 AM	#215
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Yup, those be some good fruit choices. Doesn't really matter though, if you want to try something else every now and then. Pears are good too.
	Essence EFA

10-15-2003, 10:45 AM	#216
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,381	Hey Rock Everything is going OK? I have a quick question for ya. How did you like the Swole V2. Are you still using it?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

10-15-2003, 11:04 AM	#217
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Things are going well, thanks for asking. Yeah, I'm still taking the SwoleV2. Everyone I hear seems to have results the first week. I was about 2 weeks into taking it and about to toss it when one day I went to the gym and the normal weights I use seemed light. In other words, it took awhile to work for me, but once it did I thought it was great!!. I have one more container to take (2 in all) and then I'll cycle onto creatine for a bit. Try it and let me know how you like 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...

10-17-2003, 08:16 AM	#218
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Chest, Shoulders and Tri's Military Press, 3 sets- 95x8, 115x6, 135x5 (the hardest part of this is getting the bar off the holders) Sitting Side Lat Raise, 3 sets- 25x6, 25x6, 30x3 Rear Delts Cable, 3 sets- 30x8, 35x6, 40x5 Incline Hammer, 3 sets- 180x6, 230x4, 2340x4 Hammer Bench, 2 sets- 140x6, 160x4 Dips, 2 sets- 20x6, 30x6 Overhead Ext, 1 set- 60x10 One arm reverse pushdown, 2 sets- 30x6, 40x3 My Left arm is KILLING me in the elbow joint. I'm going to have to back off weights for a couple of weeks. Anybody have any 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...

10-17-2003, 08:57 AM	#219
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	Remember the RICE principle...put some ice on it 20 mins. on, 20 mins. off to help reduce swelling. Keep it elevated if possible. You may also need more water if you are on the Swole...these products can dehydrate you faster...try slugging back an extra liter or two and it may help. Tricep exercises can put a lot of strain on the elbows if performed incorrectly, just like knees for legs. Especially with the rep ranges you're using you have to be careful because of the heavy weight.
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

10-17-2003, 11:28 AM	#220
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Yeah, thanks for the repy PB. I think your right about the amount of weight. The problem is I'm finishing a cycle on 1-ad, and I think my muscle strength went up a lot faster than the tendons. Ironic.
	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...

10-18-2003, 08:22 AM	#221
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Hey everybody, I have a couple of questions. I've got tendonitis in my L arm that is at the point now I can't even lift a 10lb weight. So I need to take at least 2 weeks off. But I have some questions about my supplements and diet then: 1. Should I still be eating 1-1.5g of protein per lb of bw a day? 2. Should I still be taking glutamine? 3. I'm finishing up a 1-ad cycle, (700 MG a day) Do I just stop that, and do I need to take 6 oxy? 4. I'm taking Swole V2, Do I stop taking that? 5. How do I keep my muscle during this time off. 6. I've been bulking, should I use some of this time to do some cardio and get rid of some of the BF I've put on. 7. Since I was trying to bulk, my calories were around 3,000 a day, should I cut that down to a maintenance figure? This just sucks so much. I've been doing GoPro's workout and getting really good results from it. Anybody that can help would really be appreciated!
	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...

10-18-2003, 06:11 PM	#222
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Here are my meals for tomorrow- No Carb day Meal 1- 1 tbsp PB, 40g Pro. Meal 2- 1 1/2 can tuna, 1 cup broccoli, 1 pear Meal 3, shake- 40g Pro., 1 tbsp PB Meal 4- 8 oz Flounder, 1 cup broccoli, 1 pear Meal 5- 8 oz flounder, 1 cup broccoli Meal 6- 20g prot, 1 tbsp flax seed oil Cals- 1,801 Pro- 272, 62% Carb-74, 13% Fat- 48g,25%
	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...

10-18-2003, 11:37 PM	#223
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	2 pears on a no carb day
	....and thats my $.02

10-19-2003, 03:29 AM	#224
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I put those down before I reread the no carb day. Don't worry, pears will not be eaten! Do you think that is too few calories though?
	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...

10-19-2003, 08:26 AM	#225
J'Bo Cuddle Slut Join Date: May 2002 Location: Back in Canada Posts: 9,753 Photos: 6	whats your weight?
	....and thats my $.02

10-19-2003, 05:13 PM	#226
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Now I'm at 193.
	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...

10-20-2003, 06:46 AM	#227
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Low Carb Day- Meal 1, Shake- 40g Prot, 1 1/2 cup oatmeal, 4 strawberries, 1 tbsp PB Meal 2- 1 1/2 can tuna, 1 cup broccoli, 4 fish oil tabs Meal 3- 40g Prot, 1 tbsp PB Meal 4- 8oz Flounder, 1 cup rice, 1 cup Fiber one, 1 small pear Meal 5- 40g protein, 1 tbsp flax seed oil. Cals- 2,269 Pro- 241, 46% Carb-211, 31% Fat- 55g,23%
	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...

10-21-2003, 07:55 AM	#228
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today is high carb day. I feel like I'm eating alot, but the macros are still alot lower even on this day than my diet was before. Am I doing this right? Meal 1, Shake- 1 1/2 cup oatmeal, 40g protein, 4 strawberries, 1.5 tbsp PB Meal 2- 1 1/2 cup tuna, 2 slices wheat bread, 1 cup fiber one, 1 small pear, 4 fish oil caps Meal 3, Shake- 40g protein, 1.5 tbsp PB Meal 4- 8oz flounder, 1 1/2 cup rice, 1 small pear, 4 fish oil caps Meal 5, Shake- 30g Protein, 1 tbsp Flax seed oil Cals- 2,680 Pro- 228, 37% Carb-298, 34% Fat- 67g,25% Any reviews or 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...

10-22-2003, 05:38 PM	#229
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	No Carb Day Meal 1, Shake- 40g Protein, 2 tbsp PB Meal 2- 1 1/2 can tuna, 1 cup broccoli, 4 fish oil caps Meal 3- 40g Prot, 2 tbsp PB, 1 cup broccoli Meal 4- 8oz Turkey Burgers, 1 cup broccoli Meal 5- 6oz Flounder, 3 fish oil caps Meal 6- 40g prot, 1 tbsp flax seed oil Cals- 1,690 Pro- 287, 68% Carb-19, 4% Fat- 59g,31%
	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...

10-23-2003, 02:09 PM	#230
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Alright, Low Carb Day Meal 1, Shake- 40g Prot., 1 1/2 cup oatmeal, 2 tbsp PB, 4 strawberries Meal 2- 1.5 cans of tuna, olive spread, Meal 3- 8oz Turkey burger, 1 cup broccoli, 5 fish oil caps, 1 cup Fiber 1, 1 small pear Meal 4, Shake- 40g Protein, 2 tbsp PB Meal 5- 7oz Top round Steak, 1/2 cucumber, 1 small pear, 1 cup rice, salsa Meal 6- 40g protein, 1tbsp Flax seed oil Cals- 2,868 Pro- 318, 47% Carb-196, 22% Fat- 95g,32%
	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...

10-23-2003, 02:59 PM	#231
Jenny Senior Member Elite Member Join Date: May 2001 Posts: 6,728	Wow rock, you are doing really well Have you noticed any changes in your body yet?

10-23-2003, 03:24 PM	#232
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Thanks Jenny, I notice my pants are tighter!! But I guess that's the point, I'm trying to put on weight. Your journal looks really good also. I think it takes awhile sometimes before we find the program or routine we are really looking for, that's the frustrating part.
	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...

10-24-2003, 08:09 AM	#233
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	High Carb Day- Meal 1, Shake- 40g protein, 1 3/4 cup oats, 2 tbsp PB, 6 strawberries Meal 2- 1 1/2 cup tuna, 2 slices wheat bread, 1 cup Fiber one, 5 fish oil tabs, 1 small pear Meal 3, Shake- 40g protein, 2 tbsp PB, 5oz cucumber Meal 4- 8oz Turkey, 1 1/2 cup rice w/ salsa, 1 plum, 5 fish oil tabs Meal 5, Shake- 40g protein, 1 tbsp flax seed oil Cals- 2,939 Pro- 262, 38% Carb-291, 34% Fat- 85g,28% My Calories on High Carb day are not much more than on low Carb day. Is that ok?
	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...

10-26-2003, 07:32 AM	#234
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Alright I'm going to try the gym again tomorrow, so back to my normal bulking diet. I'll probably have 4 high carb days, 2 low carb and 1 no carb day. Meal 1, Shake- 40g Pro, 1.5 tbsp PB, 1.5 cup oats, 4 strawberries Meal 2- 1 can tuna, 1 slice wheat bread, 1/2 cup Fiber one, 5 fish oil tabs Meal 3, Shake- 40g protein, 1.5 tbsp PB, 1.5 cup oats Meal 4- 8 oz Turkey burger, 1.5 cup rice w/ salsa, 5 fish oil caps Meal 5- 40g protein, 1 tbsp flax seed oil Cals- 2,885 Pro- 239, 36% Carb-291, 37% Fat- 79g, 27%
	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...

10-27-2003, 09:12 AM	#235
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Shoulders Day MP, 3 sets- 95x10, 105x8, 105x7 BB Front Raise, 3 sets- 30x8, 30x8, 30x8 Side Lat Raise, 3 sets- 20x8, 20x7, 15x9 Reverse Pec Deck, 3 sets- 120x10, 127.5x8, 127.5x8 Forearm BB Curl, 3 sets- 75x15, 75x15, 75x9 Reverse BB Curl, 3 sets- 30x15, 30x15, 30x15 Ran HIT for 16 minutes
	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...

10-28-2003, 07:33 AM	#236
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	Your meals looked great Rock. Were you able to workout? You can still go to the gym and train other bodyparts, especially lower body. That will help keep you from losing too much muscle. How's everything going?
	Essence EFA

10-28-2003, 07:35 AM	#237
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Today was Back and Bi's I'm feeling a bit of pain still in my elbow so I'm trying to keep reps higher. I don't think I can do Gopro's w/o right now so I have no idea what I'm doing. Just going and lifting whatever! Lat Pulldown, 3 sets- 90x10, 100x9, 110x7 BB Row, 3 sets- 95x10, 115x9, 115x8 Deadlift, 3 sets- 205x6, 225x6, 245x5 Shrug Machine, 3 sets- 180x10, 230x9, 250x9 EZ Bar Curl, 2 sets- 70x10, 70x9 Incline DB Curl, 2 sets- 25x8, 25x9 Hammer Curl, 2 sets- 30x8, 30x7 Ran for 16 min.
	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...