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On the road to 6% BF

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  1. #1
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    On the road to 6% BF

    Started Carb Cycling yesterday. Going to do 2 no carb days to get going and then go on a standard: no, high, low cycle.

    Current stats:

    6'2"
    182lbs
    13% bf (fitness 2000 caliper test)

    Goal:
    6% bf in 12 weeks or less.

    No desire to compete, or to roll over volkswagens with my bare hands. I just want to look freaky ripped.

    Current Split:

    4 Day
    Chest/Tri's
    Back/Bi's
    Shoulders/forearms/Abs
    Legs/Abs

    Per TP's advice I'm gonna hold off on cardio for 3 weeks and see how things are going. I'd like to maintain as much LBM as possible. I've been dieting for a while, so I may have to add it back in. If I add it back, I'll be doing HIIT cardio on a treadmill 2X week.

    2/22/04

    1000: 9 egg whites, 1 cup spinach, 4 fish oil
    1245: 2 scoops "Nectar", 1 stalk celery, 4 fish oil
    1545: 1 can tuna w/1 TBL Lt. Mayo, garden salad with vinegar
    1745: 2 scoops "Nectar", 4 fish oil + creatine pwo
    2100: 3/5 of can of canned chicken breast w/1 TBL Lt. Mayo, 1 stalk celery
    2345: 2/5 of can of canned chicken breast + 4 fish oil + 1 TBL Nat. Peanut Butter

    1481 cals
    49 grams fat including fish oil
    28 grams carbs
    248 protein

    Worked Legs and shoulders, needed to do some catch up. Usually only work one or the other.

    Legs

    Squats - Ass nearly to ground, very deep squats.

    12-135# Warm Up
    8-162#
    8-172#
    6-177#
    4-192#

    Leg Ext. On plate loaded home machine

    12-136#
    9-141#
    8-146#
    6-151#

    Leg Curls on plate loaded home machine

    12-88#
    10-93#
    7-98#
    6-103#

    Angled calf Raises holding dbs in each hand

    15- 65#
    15- 70#
    12- 75#
    12- 80#

    1 leg calf raises

    12 - 50# DBs

    Shoulders

    Military Press to front

    12-79# Warm-up
    10-97#
    8-102#
    6-107#
    3-112#

    Arnold Press

    8-40#
    6-45#
    6-45#

    1 arm DB side lateral raise

    12-15#
    10-15#
    8-20#
    6-20#

    Bent over DB lateral raise

    12-12#
    10-15#
    8-15#
    6-20#

    Shrugs

    12-179#
    12-184#
    10-189#
    8-201#
    8-201#

    ABS
    Last edited by Av8tor; 02-23-2004 at 09:04 PM.

  2. #2
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    Good luck

    Were you hungry today?



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  3. #3
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    Pretty Hungry Jodi! I think it shows in todays journal. I'm looking forward to tomorrows high carb day:

    1045: 2 scoops "Nectar", 4 fish oil
    1345: 10 egg whites, 1- 4oz can mushrooms
    1600: 2 scoops O.N. 100% whey
    1900: 8 oz grilled chicken breast, 1 cup broccoli, 4 fish oil
    2130: 6.5 oz top round breakfast steak
    2345: 8 oz grilled chicken breast, 2 TBL. Nat. Peanut butter, 4 fish oil

    2194 Calories
    59 grams fat including fish oil
    47 grams carbs
    355 grams protein (ouch)

    Chest

    DB Bench

    12-40# warm up
    10-70#
    6-75#
    6-75#
    4-80#

    DB Inclines

    8-65#
    6-65#
    4-70#
    4-70#

    Incline Flys

    10-40#
    8-45#
    6-45#

    DB Pull-overs

    10-55#
    8-60#
    8-65#
    6-70#

    Triceps

    Lying tricep Ext.

    12-48#
    10-53#
    6-60#
    6-65#

    Tricep Pressdowns

    10-49#
    8-54#
    7-59#
    6-59#

    DB Ovhd Ext.

    10-40#
    7-45#
    6-45#

    Kickbacks

    10-20#
    8-25#
    8-25#

  4. #4
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    How old are you again??
    Thanks!!
    The beatings will continue until morale improves!!

    Personal Goal: I WILL be playing "C" tournament ball next year!!!

    Training Moderator @softballfans

    My New Journal!!!!

    Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

    Bests:
    Bench:? | Squat: ? | Deads: ?
    Goals:
    Bench: 235 | Squat: 250 | Deadlift: 300

  5. #5
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    33 years. Why's that?

  6. #6
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    Good luck buddy. If those pictures in your gallery are recent, you certainly aren't 13% bodyfat.

  7. #7
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    Originally posted by Nate
    Good luck buddy. If those pictures in your gallery are recent, you certainly aren't 13% bodyfat.
    My thoughts exactly !
    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

  8. #8
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    They are very recent. Do you think higher or lower? I'm using a fitness 2000 caliper. I thought they were supposed to be accurate.

  9. #9
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    Originally posted by Av8tor
    They are very recent. Do you think higher or lower? I'm using a fitness 2000 caliper. I thought they were supposed to be accurate.
    There's almost no doubt in my mind that it's lower. If I had to guess, I'd say at the most you're 8%. Where do you take your skinfold measurements?

  10. #10
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    I would guestimate that your'e somewhere about 9 and 7% b/f.

  11. #11
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    I Take the measurements about 1 inch above the point in my hip bone. Of course that's where I store most of my fat.

  12. #12
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    Sorry I thought for some reason I read you were older then that.
    Sorry again:o
    The beatings will continue until morale improves!!

    Personal Goal: I WILL be playing "C" tournament ball next year!!!

    Training Moderator @softballfans

    My New Journal!!!!

    Age: 29 | Height: 5'11.5" | Weight: 198 lbs BF% ?

    Bests:
    Bench:? | Squat: ? | Deads: ?
    Goals:
    Bench: 235 | Squat: 250 | Deadlift: 300

  13. #13
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    High Carb Day.

    Holy Shit this feels like a bulk! It's tough to eat this much.

    0815: 10 Egg Whites, 1 Cup Oats, 1/2 apple, 5 Fish Oil
    1100: 2 Scoops O.N. Whey
    1445: 5.5 oz Sirloin Tip Steak (Grilled), 1 Cup Cooked pinto beans, 1/4 granny smith apple, 1 cup broccoli, 1 cup carb countdown ff milk, 4 fish oil
    1715: 2 scoops O.N. Whey + 1 Cup carb countdown milk
    2000: 8 egg whites, 1 yolk, 1/2 Lg. sweet potato, 1/4 apple, 3 oz cucumber, 4 fish oil.
    2200: 2 scoops O.N. Whey/ PWO, 1 Jar Baby food creamed spinach.
    2300: 5 seedless grapes, 1 slice whole grain bread w/ 2 TBS Nat. Peanut Butter.

    2783 Cals.
    70 grams fat including fish oil
    220 grams carbs
    322 grams protein

    Had a vicious headache tonight. Only worked my back:
    I need serious help with my back. It looks pretty scrawny.

    Wide grip pull-ups to 30 reps total (overhand grip):

    8 reps
    7 reps
    5 reps
    5 reps
    5 reps..... I know this is pathetic, but I just started doing them!

    Lat pulldowns to front (on plate loaded home gym):

    10-108#
    8-113#
    8-118#
    6-123#

    Barbell Rows:

    10-102#
    8-107#
    8-112#
    6-117#

    Dead-Lifts:

    10-155#
    8-177#
    6-190#
    6-205#
    6-215#

    Just started doing deadlifts in January, so I'm going pretty light and working on form. I did go up quite a bit in weight this week. Final set on last workout was 192#. Felt like I could go up a bit more.

  14. #14
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    Low carb day:

    0830: 6oz Sirloin Steak, 1 cup pinto beans, 1 can mushrooms, 5 seedless grapes, 4 fish oil
    1100: 2 scoops O.N. Whey
    1400: 7.5 oz 96% lean ground beef burger (after cooking), 1 cup green beans, 4 fish oil
    1700: 1 can albacore tuna, 1 cup green beans
    2030: 9 egg whites/1 yolk (bastard slipped in), 1/2 sweet potato, 5 seedless grapes, 4 fish oil
    2245: PWO 2 scoops O.N. whey
    2330: 5 grapes, 1 cup oats, 1 cup carb countdown Fat Free

    2487 cals
    62 grams fat including fish oil
    162 grams carbs
    316 grams protein

    I really don't see how anyone loses weight on this program, but we'll see! I feel stuffed all day long.

    Worked out biceps:

    Wide grip curls with straight bar

    10-79#
    8-84#
    6-89#
    5-94#
    Strip-Set
    6-69#

    Preacher Curls with EZ Bar

    12-62#
    8-67#
    7-72#
    5-77#
    strip-set
    5-62#

    Seated 21's

    20#
    20#
    25# Wow these burned. I think I developed some new stretch marks tonight!

    Hammer Curls

    10-30#
    6-35#
    4-40#

    ABS

  15. #15
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    I really don't see how anyone loses weight on this program, but we'll see! I feel stuffed all day long.
    In one week you'll be eating these words



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  16. #16
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    I hope you're right Jodi!

    No Carb Day:

    0845: 1/2 Can Sam's Club Chicken Breast, 1/2 TBSP Mayo
    4 Fish Oil
    1130: 2 Scoops "Nectar"
    1415: 1/2 Can Sam's Club Chicken Breast, 1/2 TBSP Mayo, 1 cup LF Cottage Cheese (OOPS-Has Carbs), 4 Fish Oil
    1700: 10 Egg Whites, 1 cup cooked spinach
    1930: 1 can Sam's Club Chicken Breast, 2 TBSP Light Mayo, 3/4 cup broccoli
    2215: 2 Scoops "Nectar", 3 oz raw Cucumber, 4 fish oil

    1674 cals
    51 grams fat including fish oil
    28 grams carbs
    311 grams protein


    OFF DAY From working out.

  17. #17
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    Diet looks dead on, with the sole exception of the creamed spinach.

    I'd agree with the others, however, you are sub 10%.

    Were I you, I'd be looking to bulk, not cut, but to each his own. You are in good hands with Jodi.

    Good luck.

  18. #18
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    After comments from Nate, gwcaton, Iman323 and Twin Peak, I went back and took a closer look at my fat calipers and actually read the directions. Basically, I'm a dumb-ass and was doing it totally wrong. After doing it correctly, I came up with (hopefully)the correct number of 9.7% body fat. So that should make my journey to 6% bf a little shorter......then I can start a nice long clean bulk.

    02/27/04

    High Carb Day

    0830: 7 egg whites, 1/2 cup fat free cheese, 7 seedless grapes, 1 cup oats, 4 fish oil
    1130: 8 egg whites, 1 yolk, 2 cups salad w/vinegar, 4 fish oil.
    1500: 1/4 apple, 3 cups homemade turkey chili.
    1815: 8 oz roasted turkey breast, 1/4 apple, 1 cup brown rice, 2 cups salad, 4 fish oil, 1 cup carb countdown ff milk.
    2145: 2 scoops O.N. whey, 1 cup oats, 7 grapes.
    2345: 8 oz roasted turkey breast on 2 cups salad. 1 TBSP Udo's perfect oil.

    3141 cals
    68 grams fat including fish oil and udos
    264 carbs
    358 protein

    Started taking ICE during workout (5 scoops)
    Started taking Swole V2 PWO
    Started taking ZMA before bed

    Shoulders/forearms:

    Military Press to front

    12-97#
    10-102#
    6-107#
    5-112#
    4-117#

    Arnold Presses

    Down-the-rack-drop-set
    9-40#, 6-30#, 6-20#
    6-45#, 5-30#, 5-20#
    6-45#, 5-30#, 5-20#

    1 arm DB lateral raises

    12-15#
    8-20#
    6-20#
    6-20#

    Bent over lateral raises

    10-15#
    10-15#
    6-20#
    6-20#

    Barbell Shrugs

    15-179#
    12-184#
    10-189#
    8-201#
    8-206#

    Behind the back wrist curls

    12-77#
    12-82#
    12-89#

    Reverse wrist curls

    10-47#
    10-47#
    9-47#

    Abs

  19. #19
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    02/28/04 - Low Carb Day

    0930: 7oz Breakfast Round Steak, 1 cup pinto beans, 9 grapes, 1 cup carb countdown FF milk, 4 fish oil
    1145: 2 scoops Nectar
    1600: 7oz roasted turkey breast, 2 cups salad, 1 TBL Mayo mixed with Vinegar and spices for dressing. 4 fish oil
    1830: 2 scoops Nectar, 1/2 cup Carb Countdown FF milk
    2100: 8oz 96% Lean Burger, 1 cup pinto beans, 14 grapes, 3/4 cup broccoli
    2330: PWO - 2 scoops O.N. Whey, 1 cup All-Bran cereal, 3oz cucumber, 4 fish oil, 1/4 apple

    2661 cals
    56 fat including fish oil
    173 carbs
    374 protein

    Legs:

    Squats
    12-135# warm-up
    10-162
    8-172
    6-185
    4-200

    Leg Ext. on Plate loaded home gym
    12-136
    10-141
    8-146
    6-151

    Leg Curls
    12-93
    8-98
    6-103
    6-108

    Lunges with Dumbbells
    12-40
    8-45
    6-50

    1 leg calf raises
    12-50# DB
    12-55
    10-60
    8-65
    8-70

    No rest and than
    Angled calf raises
    12-70# DBs

    ABS

    5 scoops ICE during workout
    Swole V2 PWO
    ZMA before bed

  20. #20
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    02-29-04

    NO CARB DAY

    0845: 1/2 can Sam's club chicken breast, 4oz can mushrooms, 4 fish oil
    1100: 1/2 cam Sam's club chicken breast. 4 fish oil
    1400: 2 scoops Nectar, 1oz halfnhalf in coffee
    1745: 2 scoops Nectar
    2015: 9oz Sirloin Steak, 1 cup fresh spinach
    2315: 10 egg whites, 2 stalks celery, 1 TBL Udo's perfect oil, 4 fish oil

    1637 cals
    55 Fat including Udo's and fish oil
    24 carbs
    294 protein


    Rest Day

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    03-01-04

    High Carb Day:

    0815: 1 cup All Bran with two scoops O.N. Whey mixed with water as my milk (Very good I might add), 1/2 apple and 4 fish oil
    1145: 1/2 apple, 3/4 cup pinto beans, 1/4 cup ff cheese, 8 oz of 96% lean hamburger, 5 oz cucumber.
    1415: 10 egg whites, 1 TBL Light Mayo, 2 stalks celery and 4 fish oil
    1730: 2 scoops Nectar
    2030: 1/2 apple, 2 cups homemade turkey chili, 1/4 cup ff cheese, 5 oz cucumber, 4 fish oil
    2330: 1/2 apple, 2 scoops of O.N. whey mixed in water on top of 1 cup All Bran. PWO

    2533 cals
    41 fat including fish oil
    239 carbs
    334 protein

    5 scoops ICE during workout
    Swole V2 PWO
    ZMA before bed

    Chest (Got a late start, No triceps today. Make it up tomorrow)

    Flat Bench

    12-135
    8-185
    6-190
    4-195
    4-200

    Incline DBs

    10-60
    8-65
    6-70
    4-75

    Flat flys

    10-40
    8-45
    8-50
    6-55

    DB Pullovers

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

  22. #22
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    03-02-04
    Low Carb Day

    0800: 1/2 cup all natural apple sauce, 1 cup fibre one with 2 scoops O.N. Whey mixed in water as my milk, 4 fish oil
    1100: Met-rx Protein Plus Choc. Choc. chip bar (I know, these things shouldn't be eaten on a cut. It was that or nothing)
    1400: 2 scoops Nectar
    1730: 1/2 cup all natural apple sauce, 2 cups homemade turkey chili, 2 artichoke hearts.
    2000: 3 artichoke hearts, 9 oz of roasted turkey breast, 1 cup of carb countdown FF, 4 fish oil.
    23:00 2 scoops O.N. whey PWO, 3 oz cucumber

    2511 cals
    48 fat including fish oil
    194 carbs
    347 protein

    ICE during WO
    Swole V2 PWO
    ZMA before bed

    Triceps:

    Lying tricep Ext. with EZ bar

    12-48#
    10-53
    8-60
    6-65

    Pushdowns ^

    10-49
    8-54
    8-59
    6-64
    5-69

    2 arm DB Overhead Ext.

    12-40#
    8-45
    6-50

    Kickbacks

    12-20#
    10-25
    8-30

    superset with 1 set of reverse one arm pushdowns

    12-10#

  23. #23
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    You should have had some carbs pwo.
    23:00 2 scoops O.N. whey PWO, 3 oz cucumber



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

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    You're right Jodi, I didn't plan my day very well at all yesterday. I had already had my 3 carb meals and didn't want to add any more PWO.

    03-03-04

    NO CARB DAY:

    0900: 10 egg whites and 1 1/2 cups spinach, 4 fish oil
    1200: 6 oz roasted turkey breast, 2 stalks celery, 1 TBL Light Mayo, 4 fish oil
    1500: 8oz 96% lean ground beef, small cucumber.
    1800: 11 egg whites with hot sauce.
    2100: 1 can albacore tuna, 1 TBL light mayo
    2320: 2 scoops Nectar, 1 whole egg, 4 fish oil

    1661 Cals
    45 fat including fish oil
    28 carbs (spinach has a lot of carbs!!)
    271 protein

    Hungry as hell all day. Just drank tons of water and suffered through it. Thinking seriously about adding Leptigen to my supplements.

    No training today. Going to try to take my off days on NO CARB DAYS. Very little energy....

  25. #25
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    North Carolina
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    03-04-04
    High Carb Day

    0815: 1/2 apple, 1 cup All Bran with 2 scoops O.N. Whey mixed with water on top (my new favorite food). 4 fish oil
    1115: 1 cup lowfat cottage cheese, 5 egg whites, small cucumber, 4 fish oil
    1345: 2 scoops Nectar
    1745: 10 grapes, 5 oz grilled filet mignon, medium sweet potato, 3 cups salad w/vinegar
    2045: 9 grapes, 5 egg whites, 4 oz roasted turkey breast, 1 TBL light mayo, 1 cup brown rice, 1 cup fresh steamed spinach .
    2315: 9 grapes, 1 cup All Bran with 2 scoops O.N. Whey mixed with water on top. 4 fish oil

    2612 cals
    58 fat including fish oil
    261 carbs
    305 protein

    ICE during Workout
    Swole V2 PWO
    ZMA before Bed


    Worked Back

    Wide grip pull-ups. Sets to 30 total reps
    8,7,5,5,5

    Wide Grip pulldowns (front)
    10-118
    8-123
    6-122
    6-127

    Barbell Rows
    10-107
    8-117
    6-122
    6-127

    1 arm rows
    12-50
    8-55
    8-60

    Deadlifts
    12-155 warm-up
    8-185
    8-195
    6-210
    6-220

  26. #26
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    Originally posted by Av8tor
    Hungry as hell all day. Just drank tons of water and suffered through it. Thinking seriously about adding Leptigen to my supplements.

    No training today. Going to try to take my off days on NO CARB DAYS. Very little energy....
    Good choice on the LG. It helps ALOT!!! I rarely workout on no carb day, sometimes but rarely.



    Disclaimer: All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.

  27. #27
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    North Carolina
    Posts
    161
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    03-05-04
    Low Carb Day

    0900: 8 grapes, 1 cup All Bran with 2 scoops O.N. Whey mixed in water on top, 4 fish oil
    12:30: 8 oz 96% lean ground beef, 2 cups broccoli, 4 fish oil
    1515: 8 oz 96% lean ground beef, 2 cups broccoli
    1745: 1 can albacore tuna, 1 TBL mayo, 1 stalk celery, 2 slices claussen pickles
    2030: 8 grapes, 1 cup LF cottage cheese, 1 scoop O.N. whey, 1/2 sweet potato, 4 fish oil
    2230: 8 grapes, 1/2 cup All Bran, 1/2 cup Fibre One, 2 scoops O.N. whey mixed with water on top.

    2431 cals
    65 fat including fish oil
    177 carbs
    329 protein

    ICE BCAA's during workout
    Swole V2 PWO
    ZMA before bed


    BICEPS

    Wide Grip Curls
    10-79#
    8-89
    6-94
    6-97
    5-102

    Preacher Curls
    9-73#
    7-78
    4-83
    4-83

    Alternating DB Curls
    10-30#
    8-35
    6-40
    4-45

    Reverse Curls
    8-68#
    7-68
    6-73
    4-73

  28. #28
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    wow great job!

    Yea b4 i saw your new "reading" i was like
    Holy shit! if hes 13 than im like 500000
    lol

    but you keep your diet extremely well good job

  29. #29
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    I have Leptigen but I have only used it twice so far. It smells horrible but doesn't taste that bad. I think it would definitely help on NO carb days!

    Great Job so far. You'll be at 6% in no time!

  30. #30
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    03-06-04
    NO CARB DAY

    0800: 11 Egg whites, 1 cup of broccoli florets, 1/4 cup FF cheese, 4 fish oil
    1100: 2 scoops Nectar
    1400: 2 scoops Nectar
    1830: 1 can Members Mark chicken breast, 1 TBL Mayo, 2 cups broccoli florets, 4 fish oil
    2045: 8 oz grilled chicken breast, 1 can green beans
    2345: PWO 2 scoops O.N. Whey, 4 fish oil

    1957 cals
    43 fat including fish oil
    43 carbs
    367 protein

    ICE BCAA's during WO
    Swole V2 PWO
    ZMA before bed

    Shoulders/forearms/abs

    Military Press (front)
    12-97#
    10-107
    8-112
    5-117
    4-122

    Front Raises
    10-25#
    10-25
    6-30
    6-30

    1 arm DB Lateral Raise
    12-15
    8-20
    8-20
    6-20

    Bent over lateral raise
    10-15
    10-15
    6-20
    6-20

    Shrugs
    15-179
    12-199
    12-209
    8-214
    8-221

    Superset with crunches to failure

    Behind the back wrist curls
    15-91
    12-91
    12-91

    Superset with bent knee leg raises

    Reverse wrist curls
    12-47#
    10-47#
    10-47# Too heavy a weight. Cheating too much. Go way down next week on these.

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DISCLAIMER:
All health, fitness, diet, nutrition & supplement information presented on IronMagazineForums.com's pages is intended as an educational resource and is not intended as a substitute for proper medical advice. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website. As well as any exercise technique or regimen, diet, supplement, etc., particularly if you are pregnant or nursing, or if you are elderly or have chronic or recurring medical conditions. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. The statements made about products have not been evaluated by the Food and Drug Administration (U.S.). They are not intended to diagnose, treat, cure or prevent any condition or disease. Please consult with your own physician or health care practitioner regarding the suggestions and recommendations made at IronMagazineForums.com. Neither the author of the information, nor the producer, nor distributors of such information make any warranty of any kind in regard to the content of the information presented on this website. Except as specifically stated on this site, neither IronMagazineForums.com, nor any of its authors or other representatives will be liable for damages arising out of, or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties. Sponsors pay for advertising space, we have no affiliation with the companies that have banners displayed on our websites. Please be advised it is your responsibility to check the laws that govern your country, state, or province in regards to items offered by some companies you may read about on this site.