LP's decent into madness

leg_press · 07-13-2007, 10:15 PM

Its 0502 GMT and I cant sleep i'm still 135lbs and around 9% bodyfat so I am going to document everything that goes down my cake hole, every workout I do, feel free to comment if you want to, positive and negative but no sarcasm or messing around. Thanks

Im giving myself the weekend to relax before i start a fresh next week

from monday I aim to consume an average of 30g of protein ever 3 hours, sometimes it will be 20g sometimes 40g but average is 30g if my maths is correct, along with that approx 50g carbs, i dont know the exact fat intake but its around 10% (fingers crossed)

DIET

1
Two whole eggs + two eggs whites
3 slices wholemeal bread (maybe toasted)
fruit
1 tsp almond/peanut/cashew etc butter

2
1 scoop of ON whey mixed with milk poured over
1 bowl of bran flakes
handful dried fruit
1 fish oil capsule

3
Chicken breast or steak(both grilled)or 1 can of tuna in brine
1 medium baked potato or 1/2 cup of brown rice
mixed veg(possible broccoli)
1 flax oil capsule

4
same as 2
without dried fruit, this time apple/orange/banana/pear/peach/plum... u get the idea

5
chicken breast orsteak(both grilled)or 1 can of tuna in brine
large mixed salad (lettuce, cucumber, carrots, onion, mushroom, pea etc)
1 fish oil capsule

6
1 scoop ON casein mixed with milk
1 fish oil capsule

If I feel hungry during the day I will have a protein shake as and where needed.
I will take a multi vitamin in the morning and aim to drink @ least 3 ltrs of water per day
Pre workout
up to 1 hr before hand (nearer the better) 1 scoop of ON whey in water
Post workout
(as soon after workout as possible) 1 scoop of on whey with water + 3 slices of white bread/w jam

TRAINING

Monday: Chest/Front & Middle Delt/ Triceps
Bench press
Incline bench press
push ups 3x20 reps
Military Press
Side lateral raises
body weight dips
rope pull downs

Wednesday Quads/Glutes/ Hamstrings/calves & core
Squats
seated leg extension
seated leg curl
seated calf raises
standing calf raises
crunches
hanging leg raises
oblique crunches

Friday Back/rear delt/biceps
Deadlift
lat pull down
seat low pulley row
bent over row
hyper extension
bent over lateral raises
Standing barbell curl
seated alternate dumbell curl
EZ bar curl

I will alternate exercises and where possible alternate between barbell and dumbell. All exercise listed other than those using bodyweight and where I have set out set and rep ranges (crunched, dips etc) will be pyramided, where by I increase the weight and decrease reps, warm up set as 15 reps, the drop to 12, then 10 then 8 and finally 6

Each workout will finished with stretching to help reduce muscle soreness.

leg_press · 07-14-2007, 01:57 PM

I've only ever felt this tired the saturday after I finished nights at my last job. I finally went to bed at 5.30am GMT this morning 14/07/07, only to have to drag my ass out of bed @11.30am GMT so i can go around to the local hardware store and by yet more paint and do yet more painting (we've been at this now for a month)

I know im taking the weekend off but I am so pissed at myself for eating shit today

about 4 cups of coffee
1 pint of weak squash

1 chicken bake (mostly white sauce and pastry)
1 chicken salad sandwich (mostly salad) both from local bakery

Now I am having chicken in black bean sauce with brown rice. 22.2g of fat from one lil carton, i couldnt believe it.

Dont know how I am going to cope this week with my new diet plan but no matter how hard things get I am sticking to it.

After my 'fries incident' early in the week where my stomach grumbled for a few hours and i got bad wind, Im half dreading my roasted chicken tomorrow lunch time, for some reason my mum has taken in roastin little potatoes with their skins on.

bigss75 · 07-14-2007, 02:53 PM

So do you have a specific goal about who much weight you want to gain?

leg_press · 07-15-2007, 10:18 AM

Quote:

Originally Posted by bigss75

So do you have a specific goal about who much weight you want to gain?

Yes I want to pack on as much size as I can while keeping my bodyfat down and keeping myself healthy.

according to fitday my macros are
3300 cals of which
986 is protein (31%) which is 246 grams
1384 is carbs (43%) which is 399 grams
833 is fat (26) which is 93 grams

The protein seems a little high but I am getting roughly 30g a meal for animal complete sources, should I be adding incomplete (ie protein from oats) into my macros? So should I decrease the amount of complete protein I eat to compensate the incomplete?

07-13-2007, 10:15 PM	#1
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,138 Photos: 4	LP's decent into madness Its 0502 GMT and I cant sleep i'm still 135lbs and around 9% bodyfat so I am going to document everything that goes down my cake hole, every workout I do, feel free to comment if you want to, positive and negative but no sarcasm or messing around. Thanks Im giving myself the weekend to relax before i start a fresh next week from monday I aim to consume an average of 30g of protein ever 3 hours, sometimes it will be 20g sometimes 40g but average is 30g if my maths is correct, along with that approx 50g carbs, i dont know the exact fat intake but its around 10% (fingers crossed) DIET 1 Two whole eggs + two eggs whites 3 slices wholemeal bread (maybe toasted) fruit 1 tsp almond/peanut/cashew etc butter 2 1 scoop of ON whey mixed with milk poured over 1 bowl of bran flakes handful dried fruit 1 fish oil capsule 3 Chicken breast or steak(both grilled)or 1 can of tuna in brine 1 medium baked potato or 1/2 cup of brown rice mixed veg(possible broccoli) 1 flax oil capsule 4 same as 2 without dried fruit, this time apple/orange/banana/pear/peach/plum... u get the idea 5 chicken breast orsteak(both grilled)or 1 can of tuna in brine large mixed salad (lettuce, cucumber, carrots, onion, mushroom, pea etc) 1 fish oil capsule 6 1 scoop ON casein mixed with milk 1 fish oil capsule If I feel hungry during the day I will have a protein shake as and where needed. I will take a multi vitamin in the morning and aim to drink @ least 3 ltrs of water per day Pre workout up to 1 hr before hand (nearer the better) 1 scoop of ON whey in water Post workout (as soon after workout as possible) 1 scoop of on whey with water + 3 slices of white bread/w jam TRAINING Monday: Chest/Front & Middle Delt/ Triceps Bench press Incline bench press push ups 3x20 reps Military Press Side lateral raises body weight dips rope pull downs Wednesday Quads/Glutes/ Hamstrings/calves & core Squats seated leg extension seated leg curl seated calf raises standing calf raises crunches hanging leg raises oblique crunches Friday Back/rear delt/biceps Deadlift lat pull down seat low pulley row bent over row hyper extension bent over lateral raises Standing barbell curl seated alternate dumbell curl EZ bar curl I will alternate exercises and where possible alternate between barbell and dumbell. All exercise listed other than those using bodyweight and where I have set out set and rep ranges (crunched, dips etc) will be pyramided, where by I increase the weight and decrease reps, warm up set as 15 reps, the drop to 12, then 10 then 8 and finally 6 Each workout will finished with stretching to help reduce muscle soreness.
	"Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

07-14-2007, 01:57 PM	#2
leg_press Starting a fresh Join Date: Nov 2002 Location: England United Kingdom Posts: 1,138 Photos: 4	I've only ever felt this tired the saturday after I finished nights at my last job. I finally went to bed at 5.30am GMT this morning 14/07/07, only to have to drag my ass out of bed @11.30am GMT so i can go around to the local hardware store and by yet more paint and do yet more painting (we've been at this now for a month) I know im taking the weekend off but I am so pissed at myself for eating shit today about 4 cups of coffee 1 pint of weak squash 1 chicken bake (mostly white sauce and pastry) 1 chicken salad sandwich (mostly salad) both from local bakery Now I am having chicken in black bean sauce with brown rice. 22.2g of fat from one lil carton, i couldnt believe it. Dont know how I am going to cope this week with my new diet plan but no matter how hard things get I am sticking to it. After my 'fries incident' early in the week where my stomach grumbled for a few hours and i got bad wind, Im half dreading my roasted chicken tomorrow lunch time, for some reason my mum has taken in roastin little potatoes with their skins on.
	"Lift big, eat big, rest big" "Rome wasnt built in a day" "Go heavy or go home."

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07-14-2007, 02:53 PM	#3
bigss75 Let Me See Yo Grill Elite Member Join Date: May 2002 Location: Colorado Posts: 5,123	So do you have a specific goal about who much weight you want to gain?