carb cycle HI day:
meal 1-
1 scoop of nectar apple..mmmmm
1 green apple
1/2 cup of oats
1 flax oil pill
to summarize:
i'm 5'4" 25yo...not 25 yo!, but Years Old
in august i weighed 124lbs. thats the lightest i've ever been. i adopted the "low carb" fad thing. i eventually realized that it wasn't the best route. i got to that weight with very little exercise campared to what i did when i was younger. ( i played college basketball my freshman year.) prior to that dieting phase i was 147 and felt the most out of shape in my life. i had a good beer gut and everything.
i didn't really like being at 124 so i started to indulge again and was at about 130-132. i was getting to the gym infrequently mostly because my work schedule kept changing. by jaunuary i was able to work out a routine. i started to bulk at 130 in january and got up to 149 (think this weight was partly waterweight). my body fat% was 15% at 142 pounds at last test this past saturday.
i started to cut monday. my goal is to get down to 10-12% in 6-8 weeks.
i'll be posting diet and workout to keep an eye on myself. feel free to comment![]()
carb cycle HI day:
meal 1-
1 scoop of nectar apple..mmmmm
1 green apple
1/2 cup of oats
1 flax oil pill
meal 2-
wheat pasta, ground turkey, tomato gravy, spinach, 1 teaspoon of cod liver oil
and a green apple
meal 3-
chicken breast, piece of steak, lettuce, spinach greens, cod liver oil
meal 4- pre WO- sweet potato, green apple, 1 scoop of nectar whey
meal 5- post WO- 2 scoops of whey, maltodextrin
Last edited by rockcrest; 05-06-2004 at 04:26 PM.
LO day
meal 1-
1/2 cup of oats
can of tuna
1 green apple
flax oil pill
LEG WO 5-6-04
SQUATS
W/U 135 X8
185 X 6
215X6
225X6
LEG PRESS
270X6
320X6
340X6
1 LEG EXT
60X6
70X6
LYING LEG CURL
60X6
70X6
SLDL
115X6
135X6
155X6
CALVES- SEATED RAISES
90X8
100X8
120X8
CARDIO: PRE WORKOUT
jog/sprint/jog/sprint etc...6 mins
Are you male or female?
male. i'm gonna put a pic up this weekend.
this is a unflexed b4 pic
may 8
cardio jog :30/ Sprint :30 x5
meal 1-
1/2 cup of oats
1 scoop of nectar whey> lemonade
green apple
glutamine- 10g
workout
meal 2-
2 sccoops of whey
6 tbs maltodextrin
1 green apple
meal 3-
ground beef & mustard & onion
brown rice
1/2 sweet potato
spinach
meal 4
ground beef & mustard & onion
spinach
1 tsp cod liver oil
meal 5-
1 can of tuna w/ salsa
may 9
meal 1-
1 sccop of whey
meal 2-
1 whole chicken, no skin
1 meatball
lookin good bro
meal 3-
1/4 chicken
meal 4-
scoop of whey
1 tsp cod liver oil
meal 5-
6egg whites
spinach
1 tsp cod liver oil
1tbs natty PB
saturday's WO
arms-
bb curl
45x12, 95x6, 100x5
preacher
curl bar +50 x 6
curl bar + 60 x 4
hammer
35x6 >> 2 sets
cg bench
165x6
175x4
180x4
skull crush
70x6
80x6
1 arm db ext behind head
25x6
30x4
ABS
meal 1-
4egg whites
2 whole eggs
spinach
green apple
1/2 cup oats
multi-vitamin
meal 2-
tuna/w mayo
salad
tsp cod liver oil
meal 3-
chicken breast
wheat pasta
spinach
flax oil pill
meal 4-
preWO
1 scoop of whey
brown rice
green apple
meal 5-
postWO
2 scoops of whey
2 tsp glutamine
6 tbs maltodextrin
1 paper thin slice of b-day cake...well, maybe it was thicker than a piece of paper :o
some skittles..oops![]()
gonna try to squeeze in a can of tuna and some spinach b4 bed in an hour
the workout:
chest.
the workout felt good. i went down in weight for some exercises and up in others
inc db press
65x6m 70x5, 75x1 <<too heavy!>> dropped to 60 and got a good set of 6
bb bench
135x10, 145x6, 145x7
i was expecting more here, but was shot after the incline presses
flyes
25x12, 30x12
2 nice & slow sets![]()
delts.
single arm press
20x6, 25x8, 30x8, 30x8
bent laterals
25x10, 30x10, 20x10
cable side laterals
20x10, 30x8
calf raises
100x10 for 3sets
one tanning session![]()
good morning
meal 1-
scoop of whey
1/2 cup oats
apple
meal 2-
grilled chicken
salad
1 tsp cod liver oil
meal 3-
1 can of tuna
salad
1tsp cod liver oil
cutting doesn't happen overnight. i'm trying to be patient with losing the fat i've put on during my bulk phase. it was a fair trade though for some of the muscle gains i made. i test body fat every 2 weeks. i'm due this saturday and hopefully my percentage dropped. i tested at 15% with a 9 point test last time.
meal 4-
4 egg whites
1 whole egg
spinach
flax oil pill
meal 5-
preWO
scoop of whey
sweet potato
apple
meal 6-
postWO
2 scoops of whey
6tbs maltodextrin
2tsp glutamine
apple
workout: BACK-
cg weighted chin up
+10 for 8
+20 fo 6
wg t-bar row
75x10, 85x8
db row
65x12
75x12
pullovers
50x15
60x12
back hypers
20, 20, 20
shrugs
50x15, 60x12, 70x12
absssssss
Just a suggestion, but instead of putting your meals in separate posts, you could just edit your post where you put your first meal. That way, your daily meals will be easier to read in one post.![]()
thats what i gotta start doing. i try to log it right after i eat though because i'm afraid i might forget. i'm gonna keep it all to one pos t from now on though![]()
![]()
9am jog :30/sprint:30 x5
did the cardio on an empty stomach and didnt eat til an hour later.
meal 1-
scoop of whey
2tsp glutamine
1 flax oil pill
meal 2-
1/2 can of tuna
2tbs PB, not natty
spinach
meal 3
1/2 can of tuna
2 egg white
1 whole egg
frozen mixed veggie
1tsp cod liver oil
meal 4-
4 egg whites
1 whole egg
1tsp cod liver oil
meal 5-
2 scoops of whey
1tsp cod liver oil
Last edited by rockcrest; 05-12-2004 at 11:31 PM.
i cheated bad tonite!!!
ooof!
2 fried clam cakes
1 fudge brownie sundae
2 glasses of wine
i hadn't cheated like that in about a 3 weeks. my cravings tonite were out of control though. i wonder if it was because it was a no carb day. this was only my 3rd no carb day in 5 months that i can remember. i know my diet isn't down the drain, but damn i need that! i should be good again for a while![]()
great leg WO @ 530am this morning
meal 1-
1 scoop of whey pre WO...i was in a rush and got no carbs
2tsp glutamine
meal2-
post WO
2 scoops whey
2tsp glutamine
1/2 cup of oats
apple
multivitamin
meal 3-
wheat pasta, ground turkey, tomato gravy combo
1 tsp cod liver oil
meal 4-
ground turkey w/ mustard
apple
sweet potato
1 tsp cold liver oil
meal 5-
4 egg whites
1 whole egg
green veggies- broccoli raw
meal 6-
can of tuna
green veggies
1 tsp cod liver oil
WORK OUT:
LEGS:
leg ext
70x10, 100x10, 120x10
hack squat
140x10, 160x10, 180x12
meal 5 & 6 still need to be eaten..should be no prob
1 leg press
130x15, 145x15, 160x12
lying leg curl
80x8, 90x6
sldl
115x10, 135x10
single leg curl
40x10, 50x10
seated calv raises
90x12- 4 sets
![]()
Last edited by rockcrest; 05-13-2004 at 05:19 PM.
9:30am
jog:30/sprint:30 x6
meal 1-
1 scoop of whey
2 tsp glutamine
multivitamin
flax il pill
1tsp cod liver oil
meal 2-
3 egg whites
2 whole eggs
1/2 cup oats
apple
meal 3-
ground turkey
sweet potato
apple
meal 4-
ground turkey
1 cup of oats
apple
1tsp cod liver oil
meal 5-
can of tuna
green veggies
1tsp cod liver oil
meal 6-
2scoops of whey
bf% test in the AM...hope i dropped a lil bit
appearance-wise my guess is that i did. i'll have a week 2 pic up by the end of the weekend.
good news for me...body fat dropped from 15.5% to 13.4%
18.7 lbs of fat
121.2 lbs of lean mass
i'm tippping the scales at a monsterous 140lbs down 2lbs from the previous test 2 weeks ago. it works out to 1 lb a week. i owe it all to tp's carb cycling
did an arms workout today. i'll post that later along with today's diet.
hope to get a new pic up tomorrow too.
new pic for may16
Originally posted by rockcrest
good news for me...body fat dropped from 15.5% to 13.4%
18.7 lbs of fat
121.2 lbs of lean mass
i'm tippping the scales at a monsterous 140lbs down 2lbs from the previous test 2 weeks ago. it works out to 1 lb a week. i owe it all to tp's carb cycling
did an arms workout today. i'll post that later along with today's diet.
hope to get a new pic up tomorrow too.
way to go![]()
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