ID's On-line Comp Journal

**tucker01** · 09-30-2003, 08:04 AM

Well I know a few people who have tried to help me out previously. But I will still consider myself a newbie to this board because I usually read most of the posts.

But as you can tell by my phots goals are to shed some (alot) of unwanted body fat. I am around 18-19%, would ultimately like to be around 10%, and realize that is alot of work. Diet is my main problem as I love shit food all to much, but I have been progressively improving that step by step.

Work outs will be 3 days on 1 day of usually AM and PM I like to hit each body part about twice every 8 or 9 days. Currently don't train to failure, try to do a higher volume workout.

Split would look like this

Day 1
AM: Chest
PM: Quads

Day 2
AM: Back
PM: Arms

Day 3
AM: Shoulders
PM: Hamstrings Calves

Day 4 Rest

Repeat. I will throw a rest in as needed when my body feels like it.

Diet right now is

7am
Fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

10 am
1 Can Tuna
2 tbls EFA Mayo
2 slices whole grain Bread
Cucumber

1230pm
3 cups Romaine Lettuce
7-8 oz Chicken
Newmans Dressing
Apple

330pm
Cottage Cheese
Natty PB

630pm
Meat Source
Vegetable Source

10 pm
2 Scoops Whey
1 tbls flax

Approx totals
Cal 2500
Prot 275
Carb 125
Fat 100

Look forward to feedback!

By the way this competition is a great idea.

Thanks
IDF

**tucker01** · 09-30-2003, 08:23 AM

I will be in Montreal until Friday. Good old Trade shows

**Jodi** · 09-30-2003, 09:04 PM

Yeah and were are the photos?

**tucker01** · 10-03-2003, 06:25 AM

I posted them! no Really. I thought we were meant to post the in the Competition thread.

IDF

**Jodi** · 10-03-2003, 06:45 AM

In your journal too please

**tucker01** · 10-03-2003, 06:58 AM

Jodi,

How do you post the same pictures in both journals?

**Jodi** · 10-03-2003, 07:15 AM

Copy the url of the picture and then use image tag. I think

I've done it before but I forget.

**tucker01** · 10-03-2003, 07:28 AM

Well as per Jodi's Demand err Request

. I will post my pictures in my journal. Hopefully that will keep me motivated seeing my ugly mug. Any way

http://www.ironmagazineforums.com/at...&postid=419738

http://www.ironmagazineforums.com/at...&postid=419739

http://www.ironmagazineforums.com/at...&postid=419740

Those are my Front, side, and Back Photos

No Laughing!

And yes that is what a Canadian Tan looks Like.

**tucker01** · 10-03-2003, 08:53 PM

7am
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

1030am
1 can Tuna
2 tbls EFA Mayo
Cucumber
2 slices Whole Grain Bread

1pm
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Nectarine

330pm
1 cup Cottage Cheese
2 tbls Natty PB

630pm
6 oz Chicken
1 Whole Wheat Wrap
Black Olives
Banana Peppers
Green Peppers

1030pm
2 scoops optimum Whey
1 tbls Flax

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**Jodi** · 10-03-2003, 08:57 PM

Originally posted by IainDaniel
7am
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

1030am
1 can Tuna
2 tbls EFA Mayo
Cucumber
2 slices Whole Grain Bread

Are you sure thats enough protein? I eat a can per meal

1pm
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Nectarine

330pm
1 cup Cottage Cheese
2 tbls Natty PB

Same here, I just ate 1 C. of cottage cheese for my meal. Thats only 26G Protein

630pm
6 oz Chicken
1 Whole Wheat Wrap
Black Olives
Banana Peppers
Green Peppers

1030pm
2 scoops optimum Whey
1 tbls Flax

**tucker01** · 10-03-2003, 09:03 PM

Damn your quick!

I know the protein is quite a bit low in Meal 2.
Maybe add a half can of protein?

Meal 4 is in at 38 P. Yeah you are right again,(you would think I would learn) will up the cottage cheese. FYI the cottage cheese I have is 30g per cup

Thanks Jodi,
IDF

**Jodi** · 10-03-2003, 09:09 PM

I have no life.

1/2 Can would be good to increase.

Is that 4% milkfat on the CC?

**tucker01** · 10-03-2003, 09:17 PM

I guess that doesn't say much for me

No it is 2% but that is what it says on the label.

**tucker01** · 10-03-2003, 09:20 PM

I would like to add in some Fish oil, any suggestions on how to fit it in?

**Jodi** · 10-03-2003, 09:31 PM

do 2 tsp. Flax & 5 Fish oil in place of 1T. Flax in meal 1 & 6
5 Fish Oil in place of 1 T. PB
Add 5 Fish Oil to meal 5 and ease up on the Olives

**tucker01** · 10-04-2003, 08:10 AM

4 sets Bench Press 135x12, 185x8, 205x6, 225x4 drop 185x6 drop 135x8
4 sets Incline DB Press 50x10, 60x10, 70x8, 55x8
4 sets Seated Hammer Press 1#x10, 2#x8, 1.5#x8, 1#x8
4 sets Cable Cross over 35x10, 40x10, 50x10, 60x8

**tucker01** · 10-05-2003, 07:31 PM

Supps
Ultra I Multi
1000mg Vit C
100mg Ginkgo Biloba

Meal 1

7am
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

Meal 2

8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Nectarine

Meal 3

1.5 cup Cottage Cheese
2 tbls Natty PB

Meal 4

2 scoops Optimum Whey
1 tbls Flax

Meal 5

Whole Wheat Pita
6 oz Chicken
Red peppers
2 cups Romaine
1 tbls Ceasar Dressing

Between 830pm and 1200am
4 beers and a plate of meatballs, I am not going to worry too much about this, got to learn to let things slide every so often

IDF

**tucker01** · 10-05-2003, 07:37 PM

4 sets Squats 135x10, 185x10, 205x10, 225x10
5 sets Leg Press 6#x15, 8#x15, 10#x12, 12#x10, 14#x8 drop 10#x8, drop 8#x15
4 sets Leg Extensions 120x14, 160x10, 190x10, 220x8
4 sets of 25 Crunches
4 sets 50lbsx15 Torso Twists

**tucker01** · 10-05-2003, 07:43 PM

4 sets Hammer Pulldowns 2#x15, 3#x10, 4#x10, 6#x6 drop 3#x8
4 sets Hammer High Row 2#x15, 3#x10, 4#x10, 5#x10
4 sets cable Rows 120x15, 150x10, 180x8, 200x6
3 sets DB Rows 50x10, 60x10, 70x8
3 Sets Seated Goodmornings BarX10, 65X10, 65X10

**tucker01** · 10-05-2003, 07:46 PM

Supps
Ultra I Multi
1000mg Vit C
100mg Ginkgo Biloba

Meal 1

7am
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

Meal 2

8 oz Chicken
3 cups Romaine
2 tbls Newmans own

Meal 3
8 oz Filet Mignon
2 cups Broccoli
2 cups Romaine
2 Tbls Newmans

Meal 4
2 scoops Optimum Whey
1 tbls Flax

**Jodi** · 10-05-2003, 07:52 PM

Only 4 meals???

**tucker01** · 10-05-2003, 07:59 PM

Yeah Stomach was a little upset, and was ripping up ceramic tiles in the house. Lost track of time.

**tucker01** · 10-06-2003, 06:40 AM

3 sets BB Press 95x15, 115x10, 135x8 drop 95x8
4 sets Hammer Press 2#x15, 3#x10, 3.5#x8, 4#x6 drop 3#x6, 2#x8
a)3sets Front Raises 15x10, 15x10, 15x10
b)3 Sets Lateral Raises 15x10, 15x10, 15x10
c)3 Sets Rev Fly 15x10, 15x10, 15x10
3 Sets Seated Shrugs 2#x10, 4#x10, 6#x6 drop 4#x6, 2#x10

**tucker01** · 10-06-2003, 10:46 PM

Meal 1
30 g of fiber one
1/2 Grapefruit
2 scoops Optimum Whey
1 tbls Flax

Meal 2
1.5 can Tuna
2 tbls EFA Mayo
Cucumber
1 Pear

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
8 oz Steak

Meal 5
8 oz Chicken
3 cups Romaine
2 tbls Newmans own

Meal 6
2 scoops optimum Whey
1 tbls Flax

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**tucker01** · 10-06-2003, 10:48 PM

Ice Hockey 1.5 Hrs. Damn was I huff'n and Puff'n.

**tucker01** · 10-08-2003, 06:32 AM

Meal 1
30 g of fiber one
2 scoops Optimum Whey
1 tbls Flax

Meal 2
1.5 can Tuna
2 tbls EFA Mayo
Cucumber
2 Slices Whole Grain Bread

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 cup Cottage Cheese
2 tbls Natty PB
Cinammon
Stevia

Meal 5
6 oz Filet Mignon (medium Rare of Course)
3 cups Romaine
2 tbls Newmans own

Meal 6
2 scoops optimum Whey
1 tbls Flax

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**J'Bo** · 10-08-2003, 06:34 AM

i think you need another carb meal hun. and where is your fruit

**tucker01** · 10-08-2003, 06:35 AM

10 Sets of 10 Bench Press @135
6 sets of 10 Hammer Incline @2#
6 sets of 10 Cable Cross Over @40

**tucker01** · 10-08-2003, 06:47 AM

Originally posted by J'Bo
i think you need another carb meal hun. and where is your fruit

Hey J'Bo

Usually I have a 1/2 of a Grapefruit at Meal 1, but slept in a little because of the late Hockey

. And an apple at Meal 3. I also have 2 slices of Whole Grain Bread at meal 2(I know not the Best choice

)

What would you recommend?

Currently Macro Breakdown is approx
Cal 2500
Prot 275
Carb 125
Fat 100

IDF

**Jodi** · 10-08-2003, 06:54 AM

The bread is fine for you Iain. You know what I'm about to say. Oats would be best but the bread is fine. If you notice progress slowing down then cut it out.

Oats
Sweet Potatoes
Brown Rice
Legumes

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ID's On-line Comp Journal

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