jstar

November 27th:

10:00
3 Mass Aminos, 3 Ultra 40's
1/2 cup oats
1 egg
3 TBL egg whites
1 scoop Ultra Size

2:15
3 Mass Aminos, 3 Ultra 40's
2 scoops Ultra Size
1 TBL Flaxseed Oil

5:40
3 Mass Aminos, 3 Ultra 40's
4 oz cooked turkey
1/4 cup lf cottage cheese
4 oz sweet potato

7:45
3 Mass Aminos, 3 Ultra 40's
2 scoops US
1 Tbl Flax

7:45
no supps
2 scoops US
1/2 cup eggwhites

Totals:
1869
c:97 (21%), net:89 (19%)
p:217 (46%)
f:74 (36%)

jstar

November 27th

Chest, Shoulders, Abs, Calves

Incline DB Press:
15/12's--warmup
15/15's
12/20's
7/25's

Plate Pullover:
15/10
8/25
8/25

Incline DB Fly:
15/8's
15/10's
15/12's

Standing Plate Lateral Raise:
20e/2.5
20e/2.5
20e/2.5

"Y" DB Press:
15e/3
15e/5
11e/8

Superset:
Crunch:
12
12
12
With:
Standing DB Calf Raise:
15/25's
15/25's
15/25's

J'Bo

Well if you only ate 2 meals yesterday then its gonna be hard to repair that ripped up booty...so make sure to eat better today

No holidays for me...i am Canadian

....and thats my $.02

jstar

ha ha..actually I only ate 2 clean meals, the rest was a blur of cookies and pie I will be better today, promise

Oops my bad on the holiday thing. It's just another day today for me too. (Besides I eat turkey practically everyday so what's the difference? LOL)

hardasnails1973

Thats what R ala is for to clean up those carbs. i took 4,000 mgs today and weight less then I did when i started eating

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

jstar

4000 mgs??? Wow you must have had a lot of carbs . I just spent the last 30 mins reading up on
r ala. I really don't know too much about supplemments, but I am going to check into it some more Do you take it everyday or only during your cheats or higher carb meals?

jstar

November 28th:

I slept A LOT last night!!!tryptophan OD I guess

12:05
3 Mass Amino's, 3 Ultra 40's
1/2 cup oats
1 egg
3 TBL egg whites
5 healthy choice sausages
cinnamon, sf syrup

3:50 postwo
3 Mass Amino's, 3 Ultra 40's
2 scoops US
1 TBL PB
glutamine

5:50
3 Mass Amino's, 3 Ultra 40's
4 oz sweet potato
5 oz turkey
2 TBL ff raspberry vinagrette

8:20
out to eat. my boyfriend wanted buffalo chicken but I made him split this salad with me. I am evil
1-2 oz chicken, lettuce, small piece of melon, a few olives

10:00
3 Mass Amino's, 3 Ultra 40's

10:40
2 scoops US
1/2 cup egg whites
glutamine

12:15
2 scoops US
1/3 cup egg whites

Totals:
1869
c:122 (26%), net:112(24%)
p:240.4 (51%)
f: 50.9 (24%)

J'Bo

he meant 400mgs...no one can take 4000...typo han typo

....and thats my $.02

jstar

November 28th:

Workout-EDITED:

Biceps/Light Back/Rear Delts:

Alt DB Curl:
15e/8's
15e/10's

Standing BB Curl:
15/18
16/18

DB Hammer Curl:
16e/8
12e/10
5e/12+6e/10(alt) superset

Pulldown Machine:
8/50+6/70 wu
10/75 wide grip
8/75 narrow grip
12/75 wide grip

Row Machine:
15/40 narrow grip
20/30 wide grip - hits rear delts
12/50 narrow + 15/30 wide superset

Notes: Bicep workout was lame-change it next time. PDs were good. Wide grip row was awesome for rear delts. Whaddup with the high reps? I was just plain weak today!

hardasnails1973

Jstar,
I do 20 minutes cardio post workout
Reasoing why
your glycogen levels are low, but not empty like first thing in the morning. To prevent muscle break down I down 5 grams BCAAS 5 grams glutemine before going into cardio, plus I sip on SANS v-12 while doing cardio, then post workout depeding on what phase I am in depends on amount of carbs i take but protein always stays the same 50 from muscle provider 10 grams glutemine then I wait about 1.5 -2 hours to eat. best way to know when to eat is when you start peeing like a race horse that is indication I use to gauge my meals, cardio after legs is ok, but very low, what people don;t uderstand cardio is a partioning agent which helps to drive nutrients into the cell and to help remove lactic acid

hope this helps

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

jstar

thanks for clarifying J'Bo. Han are you trying to kill me?


What if I started out on 100mg/day? I was reading that really high doses would give you gastro problems so I don't want to take more than I can handle just starting out.

jstar

Han, think I got it. I hate cardio first thing in the am-so I am glad you said that. As you know I am not doing any now but I will probably start adding it back in a few weeks. I always do it postworkout too. The best results I get (esp in the lower body) come from HIIT but it's so demanding, as you well know that I just want to tale a break from ALL cardio for a few mths before I go back. I was stupid last time and did a ton of cardio for my last contest 1-2 hrs daily. Never again!!!

hardasnails1973

i took 2,000 mgs at meal 1 and another 2,000 mgs before desert 3 hour later !!

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

hardasnails1973

just saying start 20 minutes 4 times a week post workout its not that much and will make dieting alot easier. I would lower the protein by 10-15% becuase extra protein can store as fat as well. Just my opinon

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

jstar

Hey Han,
I am going to stick to the diet outline I got from BI for 3 wks before I add cardio. My diet has been pretty crappy the past month or so (okay really crappy!) so just eating clean is making a difference. I'm trying to take in about 1900 cal,
50P/20C/30F so it works out to 237.5 grams of protein per day, give or take. In the past I did lose fat eating 90% clean with no cardio and 2000c/day (up to a point).

HIIT is going to kick my butt when I start

jstar

November 29th:

Non-Training Day

Meals:

9:45:
3 Mass Aminos, 3 Ultra 40's
1/2 cup oats
1 egg
3 TBL egg whites
5 HC Sausages
cinnamon & sf syrup :drool:

2:00:
3 Mass Aminos, 3 Ultra 40's
2 scoops US
1 TBL Flax Oil

3:00:snack
1/4 cup lf cottage cheese
1 oz turkey
*pinch* of red. fat mozzerella

rest of meals planned for today:
6:00=D'Angelo's= small turkey sub
9:00=2 scoops US/1 TBL Flax or PB
before bed=turkey/shake

***EDITED***

Actual:

5:30 PM= 3 Mass Aminos, 3 Ultra 40's small turkey sub on honey wheat roll at D'Angelo's

Later:
3 Mass Aminos, 3 Ultra 40's
2 scoops US
1 TBL Flax

**slice of Lite Italian Bread**
3 rice cakes
3 TBL egg whites
2 cups Puffed Wheat
2 bagels
9 ww bread
3 pieces caramel
1 sv oyster crackers
4 sv Twizzlers

Total:
4274

Jill

Day off for me too! My shoulders, chest and tris are all sore. So is my knee for some reason. I might go do some cardio after work, not sure. Rest days are fun. What are the macros in your sausages? I havent had sausage in years... They soind good, do they taste good?

jstar

Hi Jill
I can relate to being sore Everything is sore on me right now!

The sausages are by Healthy Choice. They have 70 cals, 3g carbs, 8g protein and 3g fat per serving.(which is 3 links or patties). They taste awesome, especially with sugar free syrup poured over them.

jstar

November 30th:

11:50:
3 Mass Aminos, 3 Ultra 40s
1/2 cup oats
1 egg
3 TBL egg whites
3 HC Sausages

4:00: postworkout
3 Mass Aminos, 3 Ultra 40s
2 scoops Ultra Size
1 TBL Flax
glutamine

6:00
3 Mass Aminos, 3 Ultra 40s
2 slices ww bread
3 oz turkey
2 slices ff cheese

8:30
3 Mass Aminos, 3 Ultra 40s
2 scoops Ultra Size
1 TBL Flax Oil

10:30
3 Mass Aminos, 3 Ultra 40s
2 scoops Ultra Size
1/2 cup egg whites
2 slices ff cheese

Totals:
1915
c:105 (22%)
p:233 (49%)
f:67 (31%)

jstar

November 30th - Workout:

Shoulders/Traps/Abs/Calves:

Machine Press:
15/20--wu
12/30
8/40
4/45
8/40
10/30+10/10--dropset

Seated DB Press:
8e/15
9R,10L/15
9e/15
10e/15
9e/15

Upright Rows (Superset abs):
Did 20 crunches after each set of Upright Rows
20/30
9/40
9/40
9/40
9/40

DB Laterals (Superset DB Front Raises): Did 5 Front Raises after each lateral raise with same arm
12e/5lbs dumbbell
12e/5
12e/5
12e/5
12e/5

Seated Calf Raises:
25/40
25/40
25/40

jstar

December 1st:

11:00:
3 Mass Aminos, 3 Ultra 40s, 300mg of ALA
1/2 cup oats
1 egg
3 TBL egg whites
4 HC Sausages

jstar

starting supplements today:

ALA=300mg twice a day 600mg
BCAA=??? take some during training-don't know how much

jstar

December 1st:

Quads:
Leg Extensions
Leg Presses
Single Extensions
Calf Raises
Crunches

jstar

December 4th:

Stats:
143
32% tanita
NW=28"
WSI=29.5"
RW=30-30.25"
HIPS=39"

Diet:
M1:.5cup oats,1 egg,3 ew,3 HC Sausages
M2:2 scoops Ultra Size, 1 TBL Flax
M3:2.5 oz turkey, .75cup lf cottage cheese
M4:1/2 Buffalo Wing, Tuscan Chix Salad w/Bals Vin.
M5: 2 scoops Ultra Size

Supplements:
300mg ALA with M1 & M4
3 Mass Aminos per meal
3 Ultra 40 per meal
10.4g BCAA's while training

Totals:
Have no clue because of M4. Had to go out to eat with former coworkers-hooray. Of course they all wanted appetizers--I did not but of course had to pay anyways. Oh well I didnt do too bad but this place has absolutely nothing even halfway healthy. Everything has cheese/bacon/haevy sauces...it is just amazing how hard it is to find anything that won't compromise my diet. I won't be going out to eat for a LONG time!

Workout:

Shoulders/Traps/Abs/Calves:

Machine Press: 5 x 15,12,8,8,8
Standing BB Press: 5 x 6,6,6,6,5
Seated Calf Raise: 3 x 25 superset with:
Crunches: 3 x 15
Upright Row: 5 x 8,10,10,10,8
Lateral Machine: 5 x 12,12,10,10,12

shortstuff

jstar- do you do caps or powder bcaa's?

Good things come to those who wait........

hardasnails1973

take 7 grams BCAAS half prior workout and then take 7 during workout. Bcaas hit your system in about 30 minutes so you want them in you when you are training and then take them during so that they are in there for recovery as soon as you are done. FYI add in 500 mcgs of biotin with ALA becusae it does depelte your body and lack of biotin equals possible bad joint pains

EDIT: You need to place a link on your website to IronMagazine.com if you want to put a link in your sig.

jstar

SS- I bought the caps but actually I opened them up and put them in my water. I did 8 caps in the water and took 5 immediately after training. I read that it is bad to let the BCAAs be exposed to the air...I think that is what I read but can't remember?? How do you take them shortstuff???

Han-hey buddy
Thanks for the suggestions...I will split up my BCAA's as you said. What brand do you use? I bought some cheapo ones 100 caps for $9.00 at the Vitamin Shoppe but if I am take 13-14 caps each training day it adds up. It is the cheapest I found so far though. Is it bad that I open the caps and let them dissolve in my water or should I just take them whole?

jstar