Chunky Monkey to Hunky

Jill · 02-03-2004, 09:14 PM

My rest days are USUALLY the no carb days. No carb days suck, IMO. Im planning mine tomorrow.

Keep up the good work!

Jill · 02-03-2004, 09:20 PM

How did you calculate your daily calories, and %? I know my carbs, protein and fats, just not sure how to do the math? Thanks!

PreMier · 02-03-2004, 09:29 PM

carbs and protein are 4cals. Fats are 9cals. Take cals from carbs or protein or fat and divide by total cals and should give you a percent.

Is that what you were asking?

Ie: 300grams carbs(1200cals)
300grams protein(1200 cals)
50grams fat(450 cals)
Total cals:2850

1200/2850= .42
1200/2850= .42
450/2850= .15

Rocco32 · 02-04-2004, 05:23 AM

That's one way to do it Premi! Me, I just go to www.fitday.com and fill in the blanks

Yeah, I don't think I'll have an effective w/o on no carb days! Thanks Jill

atherjen · 02-04-2004, 05:31 AM

I use fitday too Rock! what a life saver it is eh!
and by no means I wouldnt even attempt to train on NO carb days... Ill only do cardio and manbe abs on that day, but thats it.
Keep it up!

Rocco32 · 02-04-2004, 07:44 AM

Well, I should train on Sunday since it's a low carb day and the day after is no carb. But I work 7am-7pm. Gym will be closed so I don't see that happening. So do I take 2 extra days off from the gym to get back on track?

Push 1B

Incline DB, 4 sets-
85x7
85x5
75x6
70x5

HS Bench, 3 sets-
130x8
140x6
140x4

Pec Deck, 1 set-
150x7

Hack, 3 sets-
140x8
150x8
160x7

One Leg Press, 3 sets-
160x8
170x8
180x8

HS Military, 3 sets-
190x8
200x4
180x4

Cable Side, 3 sets-
30x5
25x7
20x8

Reverse Pec Deck, 3 sets-
140x8
142.5x7
142.5x7

Pushdown, 3 sets-
100x8
120x8
130x6

Reverse one arm pushdown, 2 sets-
40x4
30x7
30x6

Standing Calf, 3 sets-
275x8
295x8
295x6

Sitting Calf, 3 sets-
120x8
140x6
140x6

Rocco32 · 02-04-2004, 07:46 AM

When I do Legs or calves or pulling movements, i can go heavy on the first set, up the weight and still do good on subsequent sets.

But when I do Bench, MP, pushing movements, I do much worse on subsequent sets, so either my reps drop drastically or the weight (Or both)

What's up with that?

Jill · 02-04-2004, 08:09 AM

Thanks Rock!! I am training this no carb day, I think im going bananas!!!

Rocco32 · 02-04-2004, 08:10 AM

Haha, I'm sorry Jill! Have fun and let me know how it goes

**Jodi** · 02-04-2004, 09:20 AM

Quote:

Originally posted by rock4832
Next Low Carb (Thursday)

8:00-Meal 1- 1.5 cup oats, 40g Protein, Clementime, 5 fish oil

10:30- Meal 2- 50g Protein, 8oz Yam, 1/2 apple,

1:30- Meal 3- 40g Protein, 5 fish oil

4:00-Meal 4- 1.5 cup Rice, 2 Turkey Burger, Clementime 3 fish oil

6:30-Meal 5- 6oz Steak, 1 cup Broccoli

11:00-Meal 6- 30g Protein, 7 fish oil

These are the daily macro's NOT including the clementimes, apple and vegetables

Cals- 2482
Fat- 74, 28%
Carb- 194, 29%
Prot- 260, 43%

How does this look?

We need to lower the fat somewhere. How much fat in the Turkey Burgers?

Training on no carb days is fine so long as you are training on all low carb and high carb days. Your rest days ALWAYS need to be no carb.

Rocco32 · 02-04-2004, 09:40 PM

There is 9 grams of fat in the burgers. So that's 18g of fat

Rocco32 · 02-05-2004, 09:48 AM

Pull 2B

Deads, 3 sets-
295x6
305x6
315x4 *PB (not as many reps as I wanted though)

HS Row, 3 sets-
240x8
250x7 *PB
250x7

R Pulldown, 2 sets-
120x7
120x7

BB Shrug, 3 sets-
255x8
265x8
275x8 *PB

Behind Back Shrug, 2 sets-
225x8
225x8

Lying Curl, 3 sets-
90x8
100x8
110x8 (different weights because I used a different machine)

DB Curl, 2 sets-
45x8
45x7 ( to much cheating towards end I think. Might start doing these sitting)

Hercules, 2 sets-
40x8
50x6

Hammer, 2 sets-
35x7
30x10

Wrist Curl, 3 sets-
100x8
100x5
90x5

Reverse Wrist curtl, 3 sets-
60x8
60x7
50x7

Cable Crunch, 3 sets-
110x10
120x10
130x7

Machine Crunch, 3 sets-
140x8
145x8
150x5

W/O took 1hr and 10 minutes

Rocco32 · 02-05-2004, 09:49 AM

I was thinking. I feel my tri's take over quite a bit when I do shoulders. Plus I do quite a bit of push exercises for chest. One of the Push days should I take out either the Hammer MP or the DB MP and rather do Front Raises?

**Jodi** · 02-05-2004, 12:31 PM

Quote:

Originally posted by rock4832
There is 9 grams of fat in the burgers. So that's 18g of fat

Yeah, we need to cut that down to 1 burger and add in another protein source.

**Jodi** · 02-05-2004, 12:33 PM

Quote:

Originally posted by rock4832
I was thinking. I feel my tri's take over quite a bit when I do shoulders. Plus I do quite a bit of push exercises for chest. One of the Push days should I take out either the Hammer MP or the DB MP and rather do Front Raises?

Keep the hammer and take out the DB and do some fronts.

Rocco32 · 02-05-2004, 12:49 PM

Awesome! Sounds good Jodi!

Is there any limit to how much flounder I can eat?

And can I use Lemon Juice to add flavor to food?

**Jodi** · 02-05-2004, 01:20 PM

Try not to go above 40G unless you are absolutely starving.

Lemon juice is fine - use all you want.

Rocco32 · 02-05-2004, 01:38 PM

But I can eat Flounder every day right? Maybe i'll eat 1 burger and 3oz of flounder then for those meals.

**Jodi** · 02-05-2004, 02:05 PM

Quote:

Originally posted by rock4832
But I can eat Flounder every day right? Maybe i'll eat 1 burger and 3oz of flounder then for those meals.

You can eat fish whenever you heart desires

**IainDaniel** · 02-06-2004, 07:20 AM

Looking good Rock

Surviving so far? Notice any affects on workouts?

Rocco32 · 02-06-2004, 07:24 AM

No effects on w/o's so far, some lifts are still going up. But almost one week in and I don't look ready for competition yet, WTF?

Everyday that goes by I get a bit more nervous. But I tell you, no carb days (which today is one) is tough!! Especially doing 12hr in an ER. Glad your back!

**P-funk** · 02-06-2004, 07:47 PM

Just be patient man. It is hard, I know, it happens to me whenever I diet. I am 16 weeks out and I am sweating bullets everday that I will not be ready in time.

Rocco32 · 02-07-2004, 10:05 AM

Well you look much better than I do P-funk! You'll do great

Today is High Carb day, here is my meals

9:00 Meal1- 40g protein, 1.5 cup oats, 1/2 apple, 5 fish oil tabs

11:30 Meal2- 50g protein, 1 cup oats, 1/2 apple

2:00 Meal 3- 1 turkey burger, 3oz flounder, 1.5 cup rice, 1 clementime, 3 fish oil tabs

3:30- Leptigen

5:00 Meal 4- 5 oz Steak, 1.5 cup Zucchini, 3 fish oil tabs

8:00 Meal 5- 30g protein, 9 fish oil tabs

Rocco32 · 02-07-2004, 10:06 AM

Tomorrow is a low carb day, but it is impossible for me to w/o. Does that change my meals at all? And I plan to do that w/o on Monday a no carb day but taking it very light just so I don't mess up my schedule.

Rocco32 · 02-07-2004, 10:12 AM

Push day 1A- I'm thinking of lowering the weight a bit and pyramiding up but still trying for around 8 reps when possible.

Bench, 4 sets-
165x8
185x8
205x5
185x5 (once I lose it, I lose it)

DB Bench, 2 sets-
65x8
70x8

HS Decline Bench, 2 sets-
250x7
260x8 *PB

Squat, 3 sets-
155x8
165x8
175x7

Leg Press, 3 sets-
450x8
470x8
490x7

DB Front Raise, 3 sets-
15x10
20x8
25x7

Lateral Raise, 3 sets-
15x8
20x7
20x8

Rear DB One arm, 2 sets-
10x8
15x7

Dip, 3 sets-
20x8
25x7
25x4

Skullcrusher, 2 sets-
70x10
70x8

Standing calf, 3 sets-
295x8
315x7
315x7 *PB

Donkey calf, 3 sets-
250x8
270x8
290x8 * PB

I'm going up in weight on calves fairly quickly, but I'm not noticing any improvement at all in my calves.

**Jodi** · 02-07-2004, 10:12 AM

Quote:

Originally posted by rock4832
Tomorrow is a low carb day, but it is impossible for me to w/o. Does that change my meals at all? And I plan to do that w/o on Monday a no carb day but taking it very light just so I don't mess up my schedule.

Swap the days so that your workout is on the low carb day.

**Jodi** · 02-07-2004, 10:14 AM

Quote:

Originally posted by rock4832
Well you look much better than I do P-funk! You'll do great

Today is High Carb day, here is my meals

9:00 Meal1- 40g protein, 1.5 cup oats, 1/2 apple, 5 fish oil tabs

11:30 Meal2- 50g protein, 1 cup oats, 1/2 apple

2:00 Meal 3- 1 turkey burger, 3oz flounder, 1.5 cup rice, 1 clementime, 3 fish oil tabs

3:30- Leptigen

5:00 Meal 4- 5 oz Steak, 1.5 cup Zucchini, 3 fish oil tabs

8:00 Meal 5- 30g protein, 9 fish oil tabs

Stop being so down on yourself. Your going to do great

Meals look good, excepte its high carb day. You aren't suppose to be measuring carbs

02-03-2004, 09:14 PM	#61
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com My rest days are USUALLY the no carb days. No carb days suck, IMO. Im planning mine tomorrow. Keep up the good work!

02-03-2004, 09:29 PM	#63
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	carbs and protein are 4cals. Fats are 9cals. Take cals from carbs or protein or fat and divide by total cals and should give you a percent. Is that what you were asking? Ie: 300grams carbs(1200cals) 300grams protein(1200 cals) 50grams fat(450 cals) Total cals:2850 1200/2850= .42 1200/2850= .42 450/2850= .15
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

02-04-2004, 05:23 AM	#64
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	That's one way to do it Premi! Me, I just go to www.fitday.com and fill in the blanks Yeah, I don't think I'll have an effective w/o on no carb days! Thanks Jill
	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...

02-04-2004, 05:31 AM	#65
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	I use fitday too Rock! what a life saver it is eh! and by no means I wouldnt even attempt to train on NO carb days... Ill only do cardio and manbe abs on that day, but thats it. Keep it up!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed." NPC Southern Classic, June 3rd NPC Cajun Classic, June 10th NPC Mississippi State July 22nd

02-04-2004, 07:44 AM	#66
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Well, I should train on Sunday since it's a low carb day and the day after is no carb. But I work 7am-7pm. Gym will be closed so I don't see that happening. So do I take 2 extra days off from the gym to get back on track? Push 1B Incline DB, 4 sets- 85x7 85x5 75x6 70x5 HS Bench, 3 sets- 130x8 140x6 140x4 Pec Deck, 1 set- 150x7 Hack, 3 sets- 140x8 150x8 160x7 One Leg Press, 3 sets- 160x8 170x8 180x8 HS Military, 3 sets- 190x8 200x4 180x4 Cable Side, 3 sets- 30x5 25x7 20x8 Reverse Pec Deck, 3 sets- 140x8 142.5x7 142.5x7 Pushdown, 3 sets- 100x8 120x8 130x6 Reverse one arm pushdown, 2 sets- 40x4 30x7 30x6 Standing Calf, 3 sets- 275x8 295x8 295x6 Sitting Calf, 3 sets- 120x8 140x6 140x6
	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...

02-03-2004, 09:20 PM	#62
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	How did you calculate your daily calories, and %? I know my carbs, protein and fats, just not sure how to do the math? Thanks!

02-04-2004, 07:46 AM	#67
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	When I do Legs or calves or pulling movements, i can go heavy on the first set, up the weight and still do good on subsequent sets. But when I do Bench, MP, pushing movements, I do much worse on subsequent sets, so either my reps drop drastically or the weight (Or both) What's up with that?
	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...

02-04-2004, 08:09 AM	#68
Jill Back to reality Join Date: Sep 2003 Location: Re-Motivated Posts: 5,861	Thanks Rock!! I am training this no carb day, I think im going bananas!!!

02-04-2004, 08:10 AM	#69
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Haha, I'm sorry Jill! Have fun and let me know how it goes
	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...

02-04-2004, 09:40 PM	#71
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	There is 9 grams of fat in the burgers. So that's 18g of fat
	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...

02-05-2004, 09:48 AM	#72
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Pull 2B Deads, 3 sets- 295x6 305x6 315x4 PB (not as many reps as I wanted though) HS Row, 3 sets- 240x8 250x7 PB 250x7 R Pulldown, 2 sets- 120x7 120x7 BB Shrug, 3 sets- 255x8 265x8 275x8 *PB Behind Back Shrug, 2 sets- 225x8 225x8 Lying Curl, 3 sets- 90x8 100x8 110x8 (different weights because I used a different machine) DB Curl, 2 sets- 45x8 45x7 ( to much cheating towards end I think. Might start doing these sitting) Hercules, 2 sets- 40x8 50x6 Hammer, 2 sets- 35x7 30x10 Wrist Curl, 3 sets- 100x8 100x5 90x5 Reverse Wrist curtl, 3 sets- 60x8 60x7 50x7 Cable Crunch, 3 sets- 110x10 120x10 130x7 Machine Crunch, 3 sets- 140x8 145x8 150x5 W/O took 1hr and 10 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...

02-05-2004, 09:49 AM	#73
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	I was thinking. I feel my tri's take over quite a bit when I do shoulders. Plus I do quite a bit of push exercises for chest. One of the Push days should I take out either the Hammer MP or the DB MP and rather do Front Raises?
	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...

02-05-2004, 12:49 PM	#76
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Awesome! Sounds good Jodi! Is there any limit to how much flounder I can eat? And can I use Lemon Juice to add flavor to food?
	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...

02-05-2004, 01:20 PM	#77
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,177 Photos: 1	Try not to go above 40G unless you are absolutely starving. Lemon juice is fine - use all you want.
	Essence EFA

02-05-2004, 01:38 PM	#78
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	But I can eat Flounder every day right? Maybe i'll eat 1 burger and 3oz of flounder then for those meals.
	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...

02-06-2004, 07:20 AM	#80
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,125	Looking good Rock Surviving so far? Notice any affects on workouts?
	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

02-06-2004, 07:24 AM	#81
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	No effects on w/o's so far, some lifts are still going up. But almost one week in and I don't look ready for competition yet, WTF? Everyday that goes by I get a bit more nervous. But I tell you, no carb days (which today is one) is tough!! Especially doing 12hr in an ER. Glad your back!
	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...

02-06-2004, 07:47 PM	#82
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	Just be patient man. It is hard, I know, it happens to me whenever I diet. I am 16 weeks out and I am sweating bullets everday that I will not be ready in time.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

02-07-2004, 10:05 AM	#83
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Well you look much better than I do P-funk! You'll do great Today is High Carb day, here is my meals 9:00 Meal1- 40g protein, 1.5 cup oats, 1/2 apple, 5 fish oil tabs 11:30 Meal2- 50g protein, 1 cup oats, 1/2 apple 2:00 Meal 3- 1 turkey burger, 3oz flounder, 1.5 cup rice, 1 clementime, 3 fish oil tabs 3:30- Leptigen 5:00 Meal 4- 5 oz Steak, 1.5 cup Zucchini, 3 fish oil tabs 8:00 Meal 5- 30g protein, 9 fish oil tabs
	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...

02-07-2004, 10:06 AM	#84
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Tomorrow is a low carb day, but it is impossible for me to w/o. Does that change my meals at all? And I plan to do that w/o on Monday a no carb day but taking it very light just so I don't mess up my schedule.
	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...

02-07-2004, 10:12 AM	#85
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Push day 1A- I'm thinking of lowering the weight a bit and pyramiding up but still trying for around 8 reps when possible. Bench, 4 sets- 165x8 185x8 205x5 185x5 (once I lose it, I lose it) DB Bench, 2 sets- 65x8 70x8 HS Decline Bench, 2 sets- 250x7 260x8 PB Squat, 3 sets- 155x8 165x8 175x7 Leg Press, 3 sets- 450x8 470x8 490x7 DB Front Raise, 3 sets- 15x10 20x8 25x7 Lateral Raise, 3 sets- 15x8 20x7 20x8 Rear DB One arm, 2 sets- 10x8 15x7 Dip, 3 sets- 20x8 25x7 25x4 Skullcrusher, 2 sets- 70x10 70x8 Standing calf, 3 sets- 295x8 315x7 315x7 PB Donkey calf, 3 sets- 250x8 270x8 290x8 * PB I'm going up in weight on calves fairly quickly, but I'm not noticing any improvement at all in my calves.
	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...