Determination

Paynne · 07-29-2004, 06:56 PM

Think I'll post today's diet in case anybody has some feedback. Weight gain has been slow.

Meal 1:
1.25 C oats
6 egg whites
1 whole egg

Meal 2:
2 scoops PP
nectarine
3 fish

Meal 3:
1 can tuna
1 c spinach
1 c brown rice

Meal 4 PWO:
2 scoops PP
.25 C dextrose

snack:
1 lean body bar..yeah i know I'm cheating
to get cals up

Meal 5:
1 can tuna
1 c spinach
1 c brown rice
1 nectarine
2 fish

Meal 6:
6 oz steak
1 yam
1 c Green beans

Meal 7 (carb up):
1 C cottage cheese
.5 C brown rice
.5 C fiber one
1 banana
splenda, cinnamon
...all mixed up together mmMMMMMMMmmm

cals: 3847
P/C/F 39/47/14
oops, fat's a little low. Must have been cuz of so much tuna.

JerseyDevil · 07-30-2004, 04:35 AM

Diet looks like a winner Paynne. One question. Why the carb up before bed? Also what do you use for the dextrose? (ok I lied, two questions

)

Rissole · 07-30-2004, 05:08 AM

Sorry i disagree JD
Try:
M1) Double your eggs
M2) A fat source?? How many grams of protien in your 2 scoops??
M3)

how much tuna are you eating?? I eat a 435grm tin.
M4) Pre or post w/o?? Do 1hr b4 w/o, Shake with Nat peanut butter, Straight after w/o another shake with 1/4 - 1/2 cup white rice. That would be meals 4 -5
Drop the snack bar

Then 6 can be 8 oz of lean meat with vege and no carbs, include a fat source (flax or olive oil)
No carb up b4 bed

Non workout day do M4 shake with fat source M5 as meal 6 above and a shake with fat source b4 bed (no carbs)
I try to break my meals into 3hr eats, too many cals your just gonna put fat on, tweak your protien and fats for effective muscle gain

Paynne · 07-30-2004, 06:39 AM

Quote:

Originally Posted by JerseyDevil

Diet looks like a winner Paynne. One question. Why the carb up before bed? Also what do you use for the dextrose? (ok I lied, two questions

)

I originally modeled this diet after after "bulking with slow burners" in the stickies. Although I've strayed in a few places by mistake which I'll adress in the next post. It has a carb up with way more carbs than I've been using, I was just experimenting with it.

I use dextrose for dextrose

Paynne · 07-30-2004, 06:50 AM

Quote:

Originally Posted by Rissole

Sorry i disagree JD
Try:
M1) Double your eggs
M2) A fat source?? How many grams of protien in your 2 scoops??
M3)

how much tuna are you eating?? I eat a 435grm tin.
M4) Pre or post w/o?? Do 1hr b4 w/o, Shake with Nat peanut butter, Straight after w/o another shake with 1/4 - 1/2 cup white rice. That would be meals 4 -5
Drop the snack bar

Then 6 can be 8 oz of lean meat with vege and no carbs, include a fat source (flax or olive oil)
No carb up b4 bed

Non workout day do M4 shake with fat source M5 as meal 6 above and a shake with fat source b4 bed (no carbs)
I try to break my meals into 3hr eats, too many cals your just gonna put fat on, tweak your protien and fats for effective muscle gain

Given the avi's I'm seeing I think I'll look at this seriously

Double my eggs

okie. There should have been a fat source in M2 I somehow started messing that up. The cans of tuna have 6.5 ozs I don't have one in front of me to check gms. Actually I'm going to sprout gills soon from all the tuna...or more likely mercury poisoning

so I got canned turkey on my way to work this morning. M4 is Post wo.

I've been gaining about 1/2 pound a week on 3,800 cals which I thought was a tad slow but that's ok if I end up with less fat to cut later.

One thing is that I workout at lunch time so post wo shake is at 1pm. I have to eat dinner with the family around 6pm. So there would be 5 or more hours between m4 and m5, that's why I ended up with 7 meals. I'll work on it and post what I come up with later today.

JerseyDevil · 07-30-2004, 02:04 PM

Quote:

Originally Posted by Paynne

Given the avi's I'm seeing I think I'll look at this seriously

I agree. Riss looks great!

Paynne · 08-02-2004, 06:07 PM

Chest/Delts - Shock
Cable xover 95x12, 110x11
inc DB press 45x10, 45x9

Inc flyes 35x9
dips mex10

seated mach press 120x8->90x5->70x4

Seated side Lat 35x5,30x8
DB press 30x10, 30x7

Rev Pec Deck 80x10
upright row 70x10

Cable front raise 65x10->55x5->45x5

Ab circuit

Tried Ris's suggestion of doubling my eggs. When I was done in the bathroom that night, that whole side of the house was a no man's land for at least an hour.

I think I'll back off on the eggs

Paynne · 08-02-2004, 06:09 PM

Next week is a week off. Already planning the next stage. I was thinking of incorporating some of the PRRSII stuff, and perhaps making it P/P/RR/S.

gwcaton · 08-02-2004, 06:15 PM

Quote:

Originally Posted by Paynne

Tried Ris's suggestion of doubling my eggs. When I was done in the bathroom that night, that whole side of the house was a no man's land for at least an hour.

I think I'll back off on the eggs

The wind was from the east last night , I wondered what that aroma was

J/K
Nice numbers on the xovers !

When you posting results of your nine weeks ?

Oh and howlong do you rest between sets on power wo's ?

Paynne · 08-02-2004, 08:11 PM

I'll take final measurements this weekend and post em. Progress is slow but steady. It's God's cruel joke, I have the motivation but not the genetics

Strength gains are still coming though. Every workout has seen increases.

I only rest about 2 mins even when doing heavy sets. Mostly because I workout at lunch time and I take longer than I'm supposed to as it is. Sometimes it's good to be a government worker, you get away with so much shit

gwcaton · 08-02-2004, 08:16 PM

Quote:

Originally Posted by Paynne

I'll take final measurements this weekend and post em. Progress is slow but steady. It's God's cruel joke, I have the motivation but not the genetics

Strength gains are still coming though. Every workout has seen increases.

I only rest about 2 mins even when doing heavy sets. Mostly because I workout at lunch time and I take longer than I'm supposed to as it is. Sometimes it's good to be a government worker, you get away with so much shit

Thanks , I think I will cut back to 2 minutes rest on some wo's like today . I think it was liek an hour and 20-30 minutes . 4 minutes seems like an eternity , i'm use to 50 - 70 minutes. Looking forward to your results and any insight you might have since completing a training cycle.

Good job

Paynne · 08-04-2004, 05:52 AM

Legs - Shock

Naut Leg ext 155x11, 170x8
Squat mach 270x11, 280x11

Naut leg ext 170x8, 170x8
Leg Press Mach 160x6, 150x7

Lunge 55x8->40x6->30x6->sit on the floor for a sec

Seated Leg curl 125x8, x8
Lying leg curl 90x8, x8

Seated single leg curl 65x7->50x5->35x5

Calves on Naut Leg press
150x12->130x8->110x7
160x11->130x7->110x5 +4

Rested very little between sets and it was just beastly. Rest day today. Have to go into court to be a witness for an accident I was in

Hopefully it'll be quick and I can go hit the beach after

JerseyDevil · 08-04-2004, 06:33 AM

Quote:

Originally Posted by Paynne

Hopefully it'll be quick and I can go hit the beach after

It's a beautiful day for it!

I'm Trying · 08-04-2004, 07:23 AM

Nice Workouts paynne! Keep it up.

Sapphire · 08-05-2004, 11:25 AM

Great WO!! Love that shock week!!

Paynne · 08-05-2004, 03:53 PM

Thanks guys!

Building a house is the way to go. We met with the Electrician and told them exactly where we want the outlets, recessed lighting,

. I want to move in NOW!

Back/Abs - shock

Pullover 65x9, x10
WG Pulldown 120x9, x10

Stiff arm pulldown 95x11, 100x9
Rev Grip Bent row 120x11, 130x6

CG pulley row 130x8->110x6->90x6

DB DL 80sx8->70sx6->60sx6

Abs circuit

Was going to try burning my left eye out with a hot poker but decided that a dropset of DB DLs would be more torturous. My grip was so fried I couldn't write the reps into my journal for at least 5 mins.

gwcaton · 08-05-2004, 05:56 PM

Quote:

Originally Posted by Paynne

Was going to try burning my left eye out with a hot poker but decided that a dropset of DB DLs would be more torturous. My grip was so fried I couldn't write the reps into my journal for at least 5 mins.

Now thats hardcore ! and funny !

Great wo !

Paynne · 08-06-2004, 06:05 PM

9 week measurements:

.................6/12/04................7/10/04.......8/06/04

weight.........160....................163......... ......165
Bi...............14 1/2................14 3/4..............15
chest..........39 1/4................39 1/2.............40
waist...........32 1/2...............33 ..................33 1/2
thigh...........18 1/4(?)............19 1/4 ...........19 1/8
calf.............13 1/4...............13 3/4..............13 3/4

Not bad for me. I'll take it. I underestimated how many cals I needed and it took me 3 weeks to raise the cals enough. So I was really only hypercaloric for 6 weeks. I'm going to bulk to 170 and then
do a short cut, mostly because that's when my pants won't fit anymore

Taking next week off, I need it. I'm going to emphasize the heavy stuff next time. Perhaps P/P/RR/S with singles/doubles on power week, maybe some olympic moves. I've got a week to think about it. I really like the cyclical thing, even if I don't exactly follow PRRS I'll be doing some kind of cyclical workout.

gwcaton · 08-06-2004, 07:20 PM

Good job !

I'm impressed. Next bulk you will do even better.

Paynne · 08-14-2004, 10:39 AM

Since there's nothing exciting to report this week I'll put up a pic of the house such as it is so far. I'd post the next workout for feedback but it's on the harddrive at work.

gwcaton · 08-14-2004, 11:08 AM

WoW ! That will be so beautiful when done ! Congrats !

BritChick · 08-14-2004, 11:48 AM

Hey Paynee,
First off 41 ISN'T old!!!

Just read your journal, looks great, keep up the good work!!!

JerseyDevil · 08-14-2004, 06:50 PM

I expect to be invited over when it's done....

Beautiful house Paynne

.

Paynne · 08-15-2004, 11:39 AM

oOOOoo BritChick's abs made it into my journal

. The self effacing stuff in the beginning was tongue in cheek. It's pretty rare when I say anything serious. Thanks for joining

Thanks GW and JD. Yeah a huge IM party would be something. My neighbors would probably be scared to death with all the 200+lb ppl around

gwcaton · 08-16-2004, 06:03 AM

Quote:

Originally Posted by Paynne

oOOOoo BritChick's abs made it into my journal

. The self effacing stuff in the beginning was tongue in cheek. It's pretty rare when I say anything serious. Thanks for joining

Thanks GW and JD. Yeah a huge IM party would be something. My neighbors would probably be scared to death with all the 200+lb ppl around

Hey Paynne,
That BritChick is gorgeous isn't she ! I bet your neighbors would be curious to say the least. LOL
Is your new home in a "secure" community? One of those that has a gaurdhouse at the entrance ? Kind of like a military base. Not trying to be a smartass just curious. I've seen a few of those and thought they were kind of neat . The homes in those communities are really nice like yours. Any acreage ?

07-30-2004, 05:08 AM	#63
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,289 Photos: 36	Sorry i disagree JD Try: M1) Double your eggs M2) A fat source?? How many grams of protien in your 2 scoops?? M3) how much tuna are you eating?? I eat a 435grm tin. M4) Pre or post w/o?? Do 1hr b4 w/o, Shake with Nat peanut butter, Straight after w/o another shake with 1/4 - 1/2 cup white rice. That would be meals 4 -5 Drop the snack bar Then 6 can be 8 oz of lean meat with vege and no carbs, include a fat source (flax or olive oil) No carb up b4 bed Non workout day do M4 shake with fat source M5 as meal 6 above and a shake with fat source b4 bed (no carbs) I try to break my meals into 3hr eats, too many cals your just gonna put fat on, tweak your protien and fats for effective muscle gain
	My Journal

08-04-2004, 07:23 AM	#74
I'm Trying Senior Member Elite Member Join Date: Jan 2004 Posts: 1,574	Nice Workouts paynne! Keep it up.
	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

08-05-2004, 11:25 AM	#75
Sapphire P/RR/S groupie Join Date: May 2003 Location: anywhere my love Chris is... Posts: 4,449 Photos: 4	Great WO!! Love that shock week!!
	Sapphire "Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO http://www.ironmagazineforums.com/at...chmentid=17570 http://www.ironmagazineforums.com/at...chmentid=17638 http://www.ironmagazineforums.com/at...chmentid=17567 http://www.ironmagazineforums.com/at...chmentid=17622

08-06-2004, 07:20 PM	#79
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Good job ! I'm impressed. Next bulk you will do even better.
	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

08-14-2004, 11:08 AM	#81
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	WoW ! That will be so beautiful when done ! Congrats !
	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

07-29-2004, 06:56 PM	#61
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Think I'll post today's diet in case anybody has some feedback. Weight gain has been slow. Meal 1: 1.25 C oats 6 egg whites 1 whole egg Meal 2: 2 scoops PP nectarine 3 fish Meal 3: 1 can tuna 1 c spinach 1 c brown rice Meal 4 PWO: 2 scoops PP .25 C dextrose snack: 1 lean body bar..yeah i know I'm cheating to get cals up Meal 5: 1 can tuna 1 c spinach 1 c brown rice 1 nectarine 2 fish Meal 6: 6 oz steak 1 yam 1 c Green beans Meal 7 (carb up): 1 C cottage cheese .5 C brown rice .5 C fiber one 1 banana splenda, cinnamon ...all mixed up together mmMMMMMMMmmm cals: 3847 P/C/F 39/47/14 oops, fat's a little low. Must have been cuz of so much tuna.

07-30-2004, 04:35 AM	#62
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	Diet looks like a winner Paynne. One question. Why the carb up before bed? Also what do you use for the dextrose? (ok I lied, two questions )

08-02-2004, 06:07 PM	#67
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Chest/Delts - Shock Cable xover 95x12, 110x11 inc DB press 45x10, 45x9 Inc flyes 35x9 dips mex10 seated mach press 120x8->90x5->70x4 Seated side Lat 35x5,30x8 DB press 30x10, 30x7 Rev Pec Deck 80x10 upright row 70x10 Cable front raise 65x10->55x5->45x5 Ab circuit Tried Ris's suggestion of doubling my eggs. When I was done in the bathroom that night, that whole side of the house was a no man's land for at least an hour. I think I'll back off on the eggs

08-02-2004, 06:09 PM	#68
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Next week is a week off. Already planning the next stage. I was thinking of incorporating some of the PRRSII stuff, and perhaps making it P/P/RR/S.

08-02-2004, 08:11 PM	#70
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	I'll take final measurements this weekend and post em. Progress is slow but steady. It's God's cruel joke, I have the motivation but not the genetics Strength gains are still coming though. Every workout has seen increases. I only rest about 2 mins even when doing heavy sets. Mostly because I workout at lunch time and I take longer than I'm supposed to as it is. Sometimes it's good to be a government worker, you get away with so much shit

08-04-2004, 05:52 AM	#72
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Legs - Shock Naut Leg ext 155x11, 170x8 Squat mach 270x11, 280x11 Naut leg ext 170x8, 170x8 Leg Press Mach 160x6, 150x7 Lunge 55x8->40x6->30x6->sit on the floor for a sec Seated Leg curl 125x8, x8 Lying leg curl 90x8, x8 Seated single leg curl 65x7->50x5->35x5 Calves on Naut Leg press 150x12->130x8->110x7 160x11->130x7->110x5 +4 Rested very little between sets and it was just beastly. Rest day today. Have to go into court to be a witness for an accident I was in Hopefully it'll be quick and I can go hit the beach after

08-05-2004, 03:53 PM	#76
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Thanks guys! Building a house is the way to go. We met with the Electrician and told them exactly where we want the outlets, recessed lighting, . I want to move in NOW! Back/Abs - shock Pullover 65x9, x10 WG Pulldown 120x9, x10 Stiff arm pulldown 95x11, 100x9 Rev Grip Bent row 120x11, 130x6 CG pulley row 130x8->110x6->90x6 DB DL 80sx8->70sx6->60sx6 Abs circuit Was going to try burning my left eye out with a hot poker but decided that a dropset of DB DLs would be more torturous. My grip was so fried I couldn't write the reps into my journal for at least 5 mins.

08-06-2004, 06:05 PM	#78
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	9 week measurements: .................6/12/04................7/10/04.......8/06/04 weight.........160....................163......... ......165 Bi...............14 1/2................14 3/4..............15 chest..........39 1/4................39 1/2.............40 waist...........32 1/2...............33 ..................33 1/2 thigh...........18 1/4(?)............19 1/4 ...........19 1/8 calf.............13 1/4...............13 3/4..............13 3/4 Not bad for me. I'll take it. I underestimated how many cals I needed and it took me 3 weeks to raise the cals enough. So I was really only hypercaloric for 6 weeks. I'm going to bulk to 170 and then do a short cut, mostly because that's when my pants won't fit anymore Taking next week off, I need it. I'm going to emphasize the heavy stuff next time. Perhaps P/P/RR/S with singles/doubles on power week, maybe some olympic moves. I've got a week to think about it. I really like the cyclical thing, even if I don't exactly follow PRRS I'll be doing some kind of cyclical workout.

08-14-2004, 10:39 AM	#80
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	Since there's nothing exciting to report this week I'll put up a pic of the house such as it is so far. I'd post the next workout for feedback but it's on the harddrive at work.

08-14-2004, 11:48 AM	#82
BritChick Senior Member Elite Member Join Date: Mar 2004 Location: BC Canada Posts: 5,449 Photos: 7	Hey Paynee, First off 41 ISN'T old!!! Just read your journal, looks great, keep up the good work!!!

08-14-2004, 06:50 PM	#83
JerseyDevil GO Buckeyes! Join Date: Aug 2003 Location: Southern, NJ Posts: 5,180	I expect to be invited over when it's done.... Beautiful house Paynne .

08-15-2004, 11:39 AM	#84
Paynne ╔═╬═╝ Join Date: Feb 2004 Location: Southern NJ Posts: 686	oOOOoo BritChick's abs made it into my journal . The self effacing stuff in the beginning was tongue in cheek. It's pretty rare when I say anything serious. Thanks for joining Thanks GW and JD. Yeah a huge IM party would be something. My neighbors would probably be scared to death with all the 200+lb ppl around