Thread: Rockcrest Is Cutting

meal 1-
6 egg whites
3/4 cup of oats
1 apple
1 tsp CLO
flax oil pill
multivitamin

meal 2-

tuna wrap on wheat tortilla
w/ spinach greens, onions, sprouts
1/2 cup of oats
apple

meal 3-

detour bar

meal4-

6 egg whites
salad
1 tsp CLO

meal 5-
1 scoop of whey
3 tbs maltodextrin
1 apple

meal 6
2 scoops of whey
8tbs maltodextrin
1 apple

i'll catch up on some workout posts

MAY 15 WO:

arms-


alt db curl: 35x8, 45x6,
cable curl: 80x12, 100x10
conc curl: 20x10, 20x12

weighted dip: 90x6x3sets
push downs: 80x8, 80x6
kickbacks 25x10, 30x10

ABS

MAY 17 WO:
inc db press: 60x8, 65x7, 70x4,

bb bench: 135x10, 145x8, 145x6

flyes: 30x12, 35x10

single arm press
25x8, 30x8, 40x6

bent laterals
20x10, 25x10, 30x8

cable side laterals
20x10, 20x12


calf raises
plate #5 x10, 10, 12



MAY 18 WO:

workout: BACK-
cg weighted chin up
+10 for 8
+20 fo 6

iso lateral row
90x10, 110x10

db row
70x10
70x10

pullovers
55x15
65x12

back hypers
set of 20

shrugs
60x12, 65x12, 80x12


absssssss

yesterday, for my LO CARB day i ate:

M1- scoop of whey
2tsp glut
3tbs maltodextrin


M2- POSTWO
2 scoop of whey
2tsp glut
8 tbs malto

M3-
4 egg white
2 whole eggs
1tsp CLO

m4- 1 cup cottage cheese
4 oz blueberries
1 cup of oats

**this was my favorite meal in a while

M5- 1 can of tuna w/ salsa
spinach
1tsp CLO

i meant to eat a sixth meal, but i fell asleep early. i slept from 10pm til 9am though



today, for the NO CARB DAY, i have eaten:

before i ate anything i did sprints jog:30, sprint :30 x7

M1- 1 scoop whey
flax oil pill
1 tsp CLO
M2- grilled chicken salad

M3- 1 can tuna, oilive oil, balsamic vinegar
flax oil pill

m4- 4 egg whites
2 whole eggs
spinach

m5- 1 scoop of whey
1 tsp CLO

M6- undecided

Looks good, man! Keep it up!

thankz Var..


i went with 5 eggs for meal 5 with spinach



m6- was 2 whey scoops
2tsp glut
1 tbs CLO

wake up, L-carnitine (1.25mg) jog:30/sprint :30 x 7 w/ 2 min warm up
m1- 4egg whites
1/2 cup oats
tsp CLO
apple

m2-
1cup cotage cheese
4 oz blueberries
1/2 cup oats

m3-
tuna w/ olive oil
1/2 cup oats

m4- 1 scoop of whey



m5- planning on some chicken & veggies here

m6- a midnight protein shake while i am djing

great leg workout yesterday
i'll post that later..i also had an enjoyable refeed/hi carb day yesterday

here is a pic for the end of week 3

i have slacked on the posting all week. as a result, i feel like i haven't stayed on my diet, but in actuality i have. i've gotten in some good workouts. yesterday on my off day i cheated all day. i still got my protein minimum, but ate things i normally don't have like pasta & bread. i got right back on my strict diet today so i'm not really sweating what i ate yesterday. o, i just remembered...i killed about 8 beers on sunday. and now that i think about it, i didnt eat so great either

i am getting a body fat test saturday morning. if i didn't drop like i consistently have for the last 3 tests, i'll know why.

Looks like overall you're staying very strict with your diet though, rock...great job, man!

ok, no more slacking. time to keep with this journal. i got my bf tested over the weekend and it went up .4% from 13.4-13.8%. not much of a swing, but i lost 2 pounds. i'm down to 138. i lost more muscle than i would have liked to, but i did drop a half pound of fat. in the 2 weeks b4 my test i cheated on my diet 3 or 4 times. usually i only do once every 10 days or so. one of those days included a couple few beers i'm not going to let all these weekend cookouts set me back. i'm going to get strict again.

i have added dymetedrine xtreme to my diet. i take 2 total daily. the suggested dosage of 4 daily made me sick to my stomach.

on the cardio front, i think i have been sticking to my HIIT program. I am up to 10 mins of 30 sec jog then sprint intervals.
i have also been getting great workouts gopro style.
so i just need to tighten up the diet again. my goal was to get to 12%. i think i want to get to 10 instead though.

today is a no carb day...so far so good

i'm back on it! no more slackin

meals today:

m1-
scoop of whey

m2-
can of tuna w/ olive oil & mustard....tasty

m3- ground beef & broccoli

m4- chicken breast, piece of steak, broccoli


HIIT cardio for 12 mins, 6 min cooldown walking, then abs & obliques
m5- scoop & a half of vp2, 10grams glutamine PWO

m6- chicken breast & broccoli

8:15- 2 dymetedrine xtreme, 1 multivitamin
1tsp cod liver oil

9am: m1- scoop of chocolate vp2 whey

m2- chicken breast, spinach

m3- ground beef, onions

m4- ground beef, onions, spinach

m5- scoop of chocolate vp2 whey for pre workout

m6- 2 scoop of chocolate vp2 whey
i intend on doing a scoop of CLO b4 bed.

another zero carb day, high carbing tomorrow

still have to have the pre & post shakes. and of course workout...doing back 2nite>>>holla!

BACK

cg weighted chin up: bw+20x8, bw+25x6

wg t bar row: 70x10, 85x10

db row: 70x10, 75x10

db pullovers 60x15, 65x13

back hypers: 20, 25

shrugs: 80x10 drop to 60x10

low energy today...carbing up tomorrow..cant wait

Originally Posted by rockcrest

i'm back on it! no more slackin

This seems to be repetitive. Slacker

Originally Posted by Jodi

This seems to be repetitive. Slacker

haaaa! thats fine...just motivate me more

i'll catch up on my entries.

had to skipp legs this week because i got stuck at work late on thursday which is leg day. i can never lift on fridays because of work and i didn't want to double up legs and arms on saturday. the arms workout was solid, then i went to do some cardio at my old high school gym with a friend. he works trains college and pro basketball prospects and he let me join in.

cardio on that day consisted of:

on a pro size basketball court

3 laps- jog side line, sprint baseline
3 laps- jog baseline, sprint sideline
2 laps- figure eight of the court using sidlines, endline & midcourt line
back pedal to half court, turn, sprint to endline x2
defensive slide to half court, then sprint to endline x2
using free throw lane, sprint to FT line, shuffle across FT line, backpedal down the lane, shuffle across baseline, repeat x3, 2 sets of this
some full court layup drills that got me up and down the court about 6x.

this took about 20 minutes. i broke a great sweat. my legs are really feeling it today from the shuffling. i'm not used to making that motion because i haven't played any hoops in years.


ARMS WO:

ALT DB CURL:\\
40X8, 45X8

CABLE CURL:'
90X10, 110X10

CONC. CURL:
25X12 2 SETS

WEIGHTED DIP/Substituted the machine that makes this same motion
I did the stack for 10 reps in each set. I won't use this machine again. I prefer the weight belt.


PUSHDOWNS:
60X10, 80X10

kICK BACKS: 25X12, 25X12, 30X10


Just about all of these weights stayed the same from the previous time i did this workout 2 weeks ago.

Thursdays Meals:

M1 2 vy0pro bars & 1 green apple

m2 can of tuna, apple, 3/4 cup of oatmeal, half of a half of a slice of pizza (did i get the pizza under the radar?)

m3 chicken, salad, flax oil pill

m4 wheat pasta, ground beef, sauce

m5 scoop of whey & glutamine pre WO

m6 2 scoops of whey, glutamine, 8tbs maltodextrin (53carbs)


Friday Meals: i have it written down here some where. it was a LO carb day and i got six clean meals


Saturday: again, i ate 6 clean meals. i even went to a cookout where all my friends were drinking and i didn't even indulge. it was tough tho. i was in bed by 11 last night with my girl.

Sunday: after a great night sleep, i got up, went to the gym and did 12 mins of HIIT. i introduced the lady to this form of cardio too. this was done on the eliptical machine followed by a 4 min cool down. then i banged out abs for about 10mins.

meals so far today:

m1- 2 whole eggs, 3 egg whites
m2- scoop of whey, glutamine, handful of almonds
m3- ?
m4- ?
m5- ?
m6-?


supplements: i've been taking...

2 dymetderine xtremes in the am, then 2 more in the afternoon or b4 a workout. i had to work up to taking 2 at a time. in the beginning it would make me a little sick to my stomach and a little to "alert". i'm not used to having any caffeine in my system at all.

i am taking ast's multi-32 when i wake up everyday

i take about 2-3 teaspons of cod liver oil a day. i usually take one in the morning & one b4 bed. i hate taking the bottle to work. i am going to switch to capsules after this bottle is done

the glutamine comes pre and post workout. 1 tsp b4, 2 after. i am going to try the peptide bonded chewables once this bottle is up.

i shall fill in the missing meals for the rest of the day later on. i want to get up a progress pic soon too. overall i was very happy with this past week especially after 2 moderately decent ones

i'm looking forward to another good week and a good drop in bf% for my next test this saturday..


holla,
Brett

last night's meals 4 &5

m4, grilled chicken salad, fish oil caps
m5, mom's chicken & carrots

m1- vypro bar, handful of almonds, green apple
m2- 1 cup cottage cheese & blueberrries, 1 cup of oatmeal, 4 fish oil caps
m3- ground turkey, broccoli, macaroni & cheese mix
m4- 1 scoop of nectar whey & 4 fish oil caps
m5- 2 scoops of nectar whey, 6 tbs, maltodextrin, apple
m6- 6 egg whites, 4 fish oil pills

still have to get to meal 5& 6. and the workout which is chest & delts..shock week for the first time.

i am leaving my current job, so i've been a little to busy for the internet lately.

after 6 weeks, i have gone from 15.5% to 13.5% bodyfat. i weigh 137 right now. the goal is still to get into the 10-12% range then turnaround & clean bulk. starting today i will be counting calories again and shooting for 1750cals.

this week is also a rest week. i just finished 3 mini cycles of gopro's workout....loved the shock week

Great job on the progress, rock! Keep up the good work!