myCATpowerlifts

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update?

Av8tor

03-07-04 High Carb Day

0815: 1 1/2 cups fibre one, 2 scoops O.N. Whey mixed in water on top, 4 fish oil, 1/2 apple
1130: 4 oz grilled chicken breast on 2 cups of salad. Made dressing from 2 TBL light mayo and vinegar.
1345: 3 oz grilled chicken breast, 1 can green giant asparagus, 4 fish oil
1745: 8 grapes, 1 1/2 cups LF cottage cheese, 1 large whole grain bagel, 1 cup fresh green beans, 4 fish oil
2100: 1/2 apple, 1 cup fibre one, 2 scoops O.N. whey mixed in water on top, 1 cup fresh green beans
2300: PWO: exactly the same as last meal + 4 fish oil

2401 cals
54 fat including fish oil
310 carbs
279 protein

ICE
Swole V2
ZMA

Bastards at work actually made me work.........ha......ha....
On the road, so I worked out at a gym.

Legs

Squats on smith machine
12-135 warm up
8-165
8-175
8-185
6-195
6-205

Icarian horizontal leg press (selectorized)
10-180
8-200
6-220

Leg Ext
12-120
10-125
8-130
8-140
8-150
6-160

Leg Curl
12-80
12-90
10-110
8-120
8-130
6-140

Seated Calves
15-70
12-80
12-90
12-100
11-100
10-110

ABS

__________________________________________________ __

03-08-04
Low Carb Day

0730: Starkist flavored tuna pack, 1 cup fresh green beans, 4 fish oil, 2 TBL half n half in coffee
1000: 2 scoops NECTAR
1430: 1/2 cup LF cottage cheese, 7 egg whites, 1/4 cup FF cheese, 1 cup oats, 8 grapes, 4 fish oil
1745: 1/2 can Members Mark canned chicken breast, 2 slices pickle, 2 cups salad, 2 TBL light mayo, 4 fish oil
2045: 10 grapes, 5 oz filet mignon grilled, 1 cup green beans, 1/2 lg. sweet potato
2315: PWO: 8 grapes, 2 scoops O.N. whey mixed in water on top of 1 cup fibre one.

2363 cals
72 fat including fish oil (Does filet mignon have that much fat? 19 grams per 5 oz?)
194 carbs
271 protein

ICE
Swole V2
ZMA

Chest

Flat Bench
10-155 warm up
8-185
6-195
4-200
3-210

Incline DBS
10-65
7-70
4-75
4-75

Incline Flys
10-40
8-45
5-50
6-50

DB Pull-overs
12-55
10-60
6-70
6-75

This diet kicks ass! Haven't taken weight in a while, but I'm definitely down a little (32" jeans are getting loose). Body fat noticeably down as well. Strength is actually increasing in almost every category (This might be due to increasing time between sets and switching to 1 body part per day). Much more vascular and defined. Ordered some lipoDerm-Y for a little stubborn fat around love handles. 2 more weeks (max) on this and the bulk begins.

gwcaton

Great progress!

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

Av8tor

03-09-04 No Carb Day

0830: 11 Egg whites, 4 fish oil
1100: 1/2 can Members Mark Chicken Breast, 1 stalk Celery, 1 TBL Light Mayo, 1 Scoop Nectar
1315: 11 Egg Whites, 1/4 cup FF cheese, 1 can green giant mushrooms, 4 fish oil
1645: 1 can albacore tuna, 1 TBL Mayo, 2 cups chopped broccoli, 4 fish oil
2100: 2 scoops Nectar, Half n Half with coffee
2345: PWO: 2 scoops Nectar

1628 cals
38 fat
35 carbs
293 protein

ICE during WO
Swole V2 PWO
ZMA before bed

Triceps

Close Grip Bench
12-135
8-140
7-145
5-150
5-150

Lying tricep ext
12-53#
10-60
8-65
7-70

Press downs
10-55
8-60
6-65
6-70

2 arm DB ovhd ext.
10-45
7-50
4-55

Skull crushers
12-20
8-25
6-25

Jodi

3 things

1. This is high carb day, why are you counting?
2. I do NOT see 310G Carbs in there.
3. Congrats on the progress

Essence EFA

Av8tor

Hey Jodi,

I just put all of my food into FITDAY.com and write down what it spits out. I'm not really counting carbs, but it keeps track for me so I put it in my journal. I write down the carbs from all sources, including veggies, proteins, fruit and carbs.

Weighed in this morning at 175lbs
Fat Caliper read 3mm which is ~5-6% BF. This is a single point test taken just above the point in my hip (Love Handle).

I did a multi point test yesterday (http://www.rustyiron.net/formmal7.htm) and came up with just under 6% BF, so I guess I reached my goal. NOW WHAT? I guess I'll try to maintain for a couple weeks and then go on a long, clean bulk.

Thanks so much for your support. I'll need your help designing a bulk that won't add too much body fat.

myCATpowerlifts

take lots of pictures!!!
that way you will have it to show off

definetly start a very clean bulk, try to stay in the single digits bf%and just get bigger and stronger...thats what i would do at least

gwcaton

Congrats ! I will be very interested in your bulk . I will probably be following you by doing one myself in a few months. Will be a first for me and hope to learn from you.

I use the same website for BF measurement . It said I am 5.6 % this morning . I don't beleive it but I have been using it for the last 3 weeks and am going by the fact that I have dropped .5% each week for the past 3 weeks , The 5.6 % is not the important part to me as long as i am still dropping.

Good luck on your bulk !

My Last Journal Before The One You're Reading Now
Old Journals :
My P/RR/S Journal
My GWcaton Journal
My Bulking Journal

Just remember, when you think you're done you've just started . DEADBOLT . 2005

x~factor

Just saw your pics. You look awesome. I have 12% body fat and its no where near your 13%.

Av8tor

X-factor:

If you read a little further down my journal, you'll see I had made a mistake with the calipers. I wasn't really at 13% BF. I didn't realize you had to use the slider on the caliper. I was just pinching and reading what it said. After doing it correctly, I came up with about 9% BF. That's where I started this diet.


I'll post some pics sometime this week.