DEAD Center HIT

[DeadBolt]

I second Archy...you really need to be careful, this is how injuries happen! Congrats on the weight loss though!!

Heya sweet thang! TY for the congrats...I'm working on it ever so slowely LOL.

And I know I'm working on the sleep ever so slowely as well. It seems I sleep better at work on my POS air matress then my expensive as hell delux mattress I have at home. Its strange!!!! Oh well hopefully my body will get into the swing of things if not I'm gona have to start snoking a joint every now and again for some rest LOL. j/k those days are over wish I could take sleeping pills but they dont work either so I'm screwed LMAO!

 

[DeadBolt]

just using my journal as a notepad while im at work no worries

50/30/20 c/p/f
175lbs @ 13c per LB
2275 cals total
1137 carbs = 285
682 protein = 170
455 fats = 50

Or

50/30/20 p/c/f
175lbs @ 13c per LB
2275 cals total
1137 protein = 285
682 carbs = 170
455 fats = 50

Or

40/40/20 p/c/f
175lbs @ 13c per LB
2275 cals total
910 proteins = 227
910 carbs = 227
455 fats = 50

Or

65/25/10 c/p/f
175lbs @ 13c per LB
2275 total cals
1479 carbs = 370
569 proteins = 142
227 fats = 25

Or

50/25/25 c/p/f
175lbs @ 13c per LB
2275 total cals
1137 carbs = 285
569 proteins = 142
569 fats = 63

Well hell its here out of all the macro break downs which one would ya'll pick and why?


Normally I would go with a high protein mod/low carb mod/low fat diet but im wondering if I play with the macros lower my protein down a bit I can increase my carbs to help fuel me and still repair muscle...while maintaining the bare minimum protein...and still maintainting my fat intake. The higher carb count would help me have a more productive workout and be able to have a more energetic workout and do more hypertrophy while still being able to maintain proper rest to recoup.

So let me hear it ya'll.

 

[DeadBolt]

If I were to do something like this my meals would look like this...

50/30/20 c/p/f
175lbs @ 13c per LB
2275 cals total
1137 carbs = 285
682 protein = 170
455 fats = 50

m1: 50g carbs 20g prot

workout

m2: 50g carbs (high GI) 40g prot

m3: 50g carbs (high GI) 36g prot 10g fat

m4: 70g carbs 36g prot 15gs fat

m5: 70g carbs 36g prot 15g fat

 

[katt]

I'm still working on the macros Dead... right now I'm at the 50/30/20 or close to that.. but am wondering that when you're dieting, if your body gets used to it after a while and if you have to change it up...

 

[DeadBolt]

I'm still working on the macros Dead... right now I'm at the 50/30/20 or close to that.. but am wondering that when you're dieting, if your body gets used to it after a while and if you have to change it up...

is that 50/30/20 c/p/f?

I think your body does get use to it and you need to mix things up for a bit...

 

[katt]

is that 50/30/20 c/p/f?

I think your body does get use to it and you need to mix things up for a bit...

sorry, no - it's p/c/f

 

[DeadBolt]

well today is a rest day from the gym...long night at work so i opted to take today off. tomorrow is delts/traps and friday is legs.

this whole diet thing is making me think now though. i really need to finish this book LOL.

 

[DeadBolt]

Had a decent workout today...my cals have been up all week sorta needed to recharge with no no sleep.

Chest/Traps

DB Milt Press
45s*8
50s*8
55s*8
60s*6

DB Side Lateral
25s*10
30s*10
35s*8
40s*5 drop 15s*16

DB Rear Delt
30s*12
35s*11
40s*9

DB Front Raise
25s*10
30s*10
35s*7

BB Shrug

115*20
165*15
185*12
215*10
265*8 drop 215*8 drop 165*8 drop 115*8

DB Shrug
70s*14
80s*12
90s*9 drop 65s*12 drop 40s*9

Shoulder therapy.

No time for abs or cardio had to relieve one of the crew an hour early again and opted for some extra sleep.

One note the extra cals though making me feel stronger have made me look so flat its not even funny. I look like I gained 15 pounds.

 

[DeadBolt]

oh on a side note i miss working out with someone who trains seriously...being stuck in the gym with my hurt shoulder is miserable. for me to use any weight on certain lifts i need a spotter to help me get it into position (like military presses) and it sux depending on strangers in the gym who dont know WTF they are doing!

 

[DeadBolt]

yea met up with an old buddy of mine tonight...we have had a couple cups of coffee tonight andha vebeen hanging out side by side for my entire shift. its a love had relationship though he loves me and i hate him.
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Yea his name is delayed onset muskle soreness I call him DOMS for short

 

[DeadBolt]

2640 cals
160 p 640
400 c 1600
45 f 400

m1 4oz meat, 2 cup brown rice, veggies (30p 80c)
workout
m2 2 scoops whey , BCAA's, 2 oat n honey granola bar (40p 60c)
m3 4oz meat, 2 cup brown rice, veggies (30p 80c)
m4 4oz meat, 2 cup brown rice, veggies (30p 80c)
m5 1 lite n fit yogurt, 1 apple, 2tbl PB, 1 cottage cheese double (25p 55c 16f)


m1 1 med bannan, 2 scoops whey, 1 cup coffee (40p 30c)
workout
m2 2 scoops whey , BCAA's, 2 oat n honey granola bar (40p 60c)
m3 6oz meat, 2 cup brown rice, veggies (30p 80c)
m4 6oz meat, 2 cup brown rice, veggies (30p 80c)
m5 1 lite n fit yogurt, 1 apple, 2tbl PB, 1 cottage cheese double (25p 55c 16f)
++75-100 carbs missing



just finished the book and i dont like the types of food this phd person has you eat...but i am trying to figure out what exactly i would have to eat to follow her program.

all i have come to find out is my days are so random its VERY hard to plan my meals anymore...was easier when i wasn't working so much and had a more consistant schedual. my sleeping and eating patterns are so strange i just try to keewp it clean but i guess i need to make some concious effort if i want to try this program.

these are the menues i have come up with for the days i work and lift. i need to come up with some when im home though but i need to be home to figure those out to find out the common foods i eat.

its going to be weird eating this many carbs...i wonder how full i will be and how hungry i will be?

 

[the other half]

can you say,"not fucking rice agian"

but at least you are willing to do what it takes to make your goals a reality.
good luck.

and if you have any extra venison, we could use some. dam katt, cant even shoot a deer to keep her family fed.

 

[PreMier]

yea met up with an old buddy of mine tonight...we have had a couple cups of coffee tonight andha vebeen hanging out side by side for my entire shift. its a love had relationship though he loves me and i hate him.
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Yea his name is delayed onset muskle soreness I call him DOMS for short

for a second i was thinking.. "thats gay" lol

 

[DeadBolt]

for a second i was thinking.. "thats gay" lol

 

[DeadBolt]

can you say,"not fucking rice agian"

but at least you are willing to do what it takes to make your goals a reality.
good luck.

and if you have any extra venison, we could use some. dam katt, cant even shoot a deer to keep her family fed.

Well I haven't eaten much in the form of carns in a long time LOL...but those are hyst general guidlines I will make a list of subs I can add in like 1 1/2 cups beans or potato or what ever. I just need to figure out the macros first. Rice was easy so I did it first.

I'll check my freezer to see what I have...we cooked 23 deer for my dinner and its all gone

 

[b_reed23]

hey you can send some deer this way too, neither one of us got one this year!!

this new approach to food sounds interesting, but it def. goes against everything I've thought over the last few years! I'll be following to see how it goes! Lord knows I love some carbs!

 

[King Silverback]

Good lookin w/o's BRother Bolt!!! I hear ya about a training partner that is serious and knows what they are doing, I'm very lucky to have the partner I have!!!

 

[DeadBolt]

hey you can send some deer this way too, neither one of us got one this year!!

this new approach to food sounds interesting, but it def. goes against everything I've thought over the last few years! I'll be following to see how it goes! Lord knows I love some carbs!

im trying to work the kinks out now i hope this thing works...sure would save $$ in the butcher dept LOL

 

[DeadBolt]

I totally forgot to post my w/o after I got out of the gym got slammed at work! But I'll try to remember it all off the top of my head.

First off I had a great workout...strength wasn't all that high but it felt awasome!

Back/Tri's

Rack Deadlift
135*4
185*4
225*2
275*4
315*4
335*2

CG Pulldown
85*15
120*10
160*7
140*8

DB row SS BB Row
60*12 SS 95*15
70*8 SS 115*12
70*8 SS 135*6

CG Cable Row
120*12
160*8
160*8 drop 85*7

Stiff Arm Pulldown
50*10
60*8
60*6 drop 40*8

BB Skull Crusher SS CG bench
60*12 SS 60*12
70*10 SS 70*12
70*10 SS 70*12

Pushdown
3*60*12 ?? im not 100% hbere but I thing it was 12 LOL

French Press
50*10
60*9

Single Arm Pushdown
2*20*9

Abs
Cable Crunch SS Leg Lifts SS Supermen
75*20 SS 25 SS 25
75*20 SS 25 SS 20
75*13 SS 20 SS 15
~~no rest one giant superset!!!

Cardio 1.5 miles 18 minutes @ 5mph
~~Instead of intervals I decided to just run straight through...first time I've done this in years!!!!!! Im just hitting the nations average of 12 min a mile LOL...I would like to hit 3 miles @ 10min mile.

 

[katt]

Holy shit Deadbolt! got enough volume in there????

That looks like one brutal workout.. and starting off with rack pulls .. good lord

 

[King Silverback]

Holy shit Deadbolt! got enough volume in there????

That looks like one brutal workout.. and starting off with rack pulls .. good lord

HLY CW thats some SERIOUS Volume my Friend!!! I second that Sister Katt!!!

 

[DeadBolt]

Heya guys thanks!

I didn't think it was all that much until I was done...was just bouncing from lift to lift LOL.

as if that wasn't bad enough today i decided to add on to my archery range. I scrapped my 6 hay bales I had and picked up 6 excelsior bales. Well for those of you who dont know what they are...a regular hay bail is 50-60lbs wet these excelsior bales are 250-300lbs wet (and these bitches were soaked b/c it just rained the other day) Man these things were HEAVY! They are about 4x2x2 (feet).

I loaded 6 into my truck then unloaded them...went cut a pallet in half then stacked these bastards in stacks of 3. Did I forget to mention from where my truck was parked I had to load em into a wheele barrel and carry em 120yards down my property line. Then ocne all in the backyard it was like the strongman lift with the massive tire the length of my backyard where they were all put into place.

Shit man I'm shot LOL!!!! But it has sparked an interest in strongman training LOL. It took my whole day up and now they are set in place and should last me 10+ years and they had better b/c I'm so damn sore its not even funny!!

 

[DeadBolt]

Stepped on the scale this morning it read 176...that means +1lb

But I can't be upset...I have increased my liquids...I have damn near tripled my carbs, lowered my protein intake, and I ate like crap a few days back. All in all though even though the scale says I am heavier I look leaner and people are even noticing it in my day to day routine sot hats a +!!

 

[the other half]

im hearin ya, i stepped on the scale today and it read 202. thats down for the fist time since we got off the gear. i am gonna see if i can get to 190 before we go to jamacia.

some the sounds of it, you just had a weeks worht of workouts just getting your shooting range put into place. hope it works good. when i start shooting i will have to have a backdrop of about 10feet by 10feet. just so i dont have to chase my arrows. and thats coming from a recurve at about 10 yards.

 

[King Silverback]

Don't be discouraged, the human body can fluctuate an average of 2-5 pounds per day!!! Hay bails are NO joke, my hats off to ya Brother Bolt!!!

 

[DeadBolt]

heya guys forgot to post my workout again...i need to get a small notepad for the gym again!

Chest/Bi's:
BB Flat Bench
95*8
135*8
165*6
3*185*4

DB Incline
45s*12
55s*10
60s*8
~~no one to help me get them into position but I wanted to hit 70s today but it hurts my shoulder to go any heavier to get em in position!

DB Fly
30s*12
40s*9
45s*7

Cable X Over
25s*13
2*30s*9

DB Pullover
65*14
75*9
85*7

DB Curl
30s*10
2*40s*6

Corey Curl
20s*10
2*25s*8

DB Hammer Curl
30s*10
2*35s*8

21's SS Concentration Curl
50 SS 15s*15

Abs
Cable Crunch SS Leg Lifts SS Supermen
75*25 SS 25 SS 25
75*25 SS 25 SS 25
75*25 SS 25 SS 55
~~no rest one giant superset!!!

Cardio 1.5 miles 18 minutes @ 5mph

 

[katt]

21's at the end of the workout?? Nice!

Was reading about your hay bale story.... reminded me of when I was growing up on the farm and had to lift those things.... ok, drag them onto the moving sled while the tractor was pulling us.....

Yep,, that was a way's back..

 

[DeadBolt]

21's at the end of the workout?? Nice!

Was reading about your hay bale story.... reminded me of when I was growing up on the farm and had to lift those things.... ok, drag them onto the moving sled while the tractor was pulling us.....

Yep,, that was a way's back..

I try to keep it interesting...they a great finisher IMO

I wish these were hay bails LOL...they were hay bails on steroid!!!!!

Yea the hay season is rapidly approaching I get to load 85 acers worthof hay fields this year LOL.

 

[DeadBolt]

Don't be discouraged, the human body can fluctuate an average of 2-5 pounds per day!!! Hay bails are NO joke, my hats off to ya Brother Bolt!!!

Yea my weight fluctuates ALOT...but you know when you wake up look in the mirror and your like damn I look better then I did a few weeks ago I must have lost weight. Well I actually gained LOL.

 

[DeadBolt]

im hearin ya, i stepped on the scale today and it read 202. thats down for the fist time since we got off the gear. i am gonna see if i can get to 190 before we go to jamacia.

some the sounds of it, you just had a weeks worht of workouts just getting your shooting range put into place. hope it works good. when i start shooting i will have to have a backdrop of about 10feet by 10feet. just so i dont have to chase my arrows. and thats coming from a recurve at about 10 yards.

Glad to hear ya kept some of that mass though bro! When is jamaica? 10lbs should be simple man...for a guy who hasn't cut in a while those 10lbs should melt right away if ya put some energy into it.