Want to compete next year

[bigcruz]

doing better but try and have protein every meal. You missed the 2 most important times. But your doing alot better than french toast good job

So breakfast and pre workout I'm assuming?

 

[bigcruz]

You definitely have some size on ya bro! Looking forward to seeing your progress too.

Thanks

 

[bigcruz]

Today was an off day and I'm not even going to post my foods because I'm embarrassed!!! I'm thinking of taking a page out of bwrags book and doing all liquid tomorrow

 

[bwrag]

So breakfast and pre workout I'm assuming?

breakfast and post workout, pre wouldnt hurt either.

 

[bwrag]

Today was an off day and I'm not even going to post my foods because I'm embarrassed!!! I'm thinking of taking a page out of bwrags book and doing all liquid tomorrow

I swear it makes a huge diffrence with me I eat a ton of calories on sundays, and then do nothing but straight protein on mondays and the fat strips off. I think my metabolism goes into overdrive from all the extra calories and then has to use my bf for energy the next day. My guess only so if Im wrong nobody rip me apart.

 

[bigcruz]

I swear it makes a huge diffrence with me I eat a ton of calories on sundays, and then do nothing but straight protein on mondays and the fat strips off. I think my metabolism goes into overdrive from all the extra calories and then has to use my bf for energy the next day. My guess only so if Im wrong nobody rip me apart.

Well I'm going to try it because I pigged out yesterday

 

[bwrag]

i try and get 20 grams every 2 hrs, then another 20 during training and 75 pwo w/some dex. then another 50 later in the evening w/ some PB.

 

[malfeasance]

So breakfast and pre workout I'm assuming?

Add 7 eggs to the oats. 6 grams of protein per egg! x 7 = 42

 

[malfeasance]

By the way, your diet is way better, but you are still getting only a pound of chicken. Get at least another 8 oz a day.

 

[bigcruz]

By the way, your diet is way better, but you are still getting only a pound of chicken. Get at least another 8 oz a day.

will do, thanks

 

[bigcruz]

Shoulders
205lbs

Today was prob the best workout I've had since I started this log. I had a cup of iced coffee before my workout n boy did that get me pumped

Overhead db press
60,6
65,6
70,6
40,10
40,10

Lateral cable raise
12.5,10,10,10,10
Superset with
1 arm standing barbell press
45,10
55,10
65,10
65,10

Ball toss
10,25,25,25,25

Superset with
Standing barbell press
85,10
95,10
105,10
115,10

Shrugs
205,12
225,10
255,8
265,6

Cardio
20min 1.1m 200cal
Pre set program on treadmill walking at various speeds and inclines

 

[bigcruz]

Today's food
9am
28g protien

Noon
28g protien

3pm
28g protien

5pm
Pre workout
28g protien
1 cup coffee

Post workout
28g protien
1 grilled burger light on the sauces

Bedtime
1 cup of cottage cheese

I thought by not eating today I was going to have headaches and be super hungry but surprisingly I had plenty of energy today

 

[bigcruz]

i try and get 20 grams every 2 hrs, then another 20 during training and 75 pwo w/some dex. then another 50 later in the evening w/ some PB.

I felt good all day today bro, I'll def be doing that again after a cheat day

 

[bigcruz]

Man I was feeling off today, I tried to make the best of it tho. I did more weight today but I wasn't pumped to workout so that kind of killed it for me

Legs
205lbs

Squats
205,6
225,5
225,5
185,10
185,10

Jumping squats
45,10
45,10
55,10
55,10

Kickouts
80,12
80,12
85,10
85,10

No cardio today

 

[bigcruz]

630am
4 eggs
1 toast
28g whey

10am
28g whey
Handful of almonds

1 pm
8oz chicken
1 cup steamed veggies
1 cup white rice

4pm
28g whey

7pm
Post wo
28g whey

I skipped dinner I've been feeling bloated and fat all day lol

Bedtime
1 tablespoon pb

 

[malfeasance]

Squats
205,6
225,5
225,5
185,10
185,10

Please do not get offended at my stupid question, but what is the point of the 6 reps with 205? If that is a warm up, then you are doing way too many reps and making yourself tired before putting 225 on. If it is not a warm up, then start with 225, and I bet you do 6 or more on your first set with 225 after a warm up (do not tire yourself out while warming up).

 

[malfeasance]

630am
4 eggs
1 toast
28g whey

10am
28g whey
Handful of almonds

1 pm
8oz chicken
1 cup steamed veggies
1 cup white rice

4pm
28g whey

7pm
Post wo
28g whey

I skipped dinner I've been feeling bloated and fat all day lol

Bedtime
1 tablespoon pb

I know I sound like a broken record, but you do not have enough hard protein in your diet. Most of your protein should not be liquid. Basically, the only significant protein you ate all day consists of 4 eggs and 8 oz. of chicken.

7 eggs. 32 oz. of chicken (or substitute some fish or lean red meat whenever you feel like it).

The bloating you describe could be all of that powder stuck in your gut and not digesting correctly.

I hate to keep sticking my nose in, but I figure you are posting looking for input, so there is mine for whatever it is worth.

 

[bwrag]

I felt good all day today bro, I'll def be doing that again after a cheat day

I'm glad it worked for you I ull start seeing a big difference in bf levels if u do it consistently after cheat days. Good job

 

[bigcruz]

Please do not get offended at my stupid question, but what is the point of the 6 reps with 205? If that is a warm up, then you are doing way too many reps and making yourself tired before putting 225 on. If it is not a warm up, then start with 225, and I bet you do 6 or more on your first set with 225 after a warm up (do not tire yourself out while warming up).

no that wasn't a warm up, im not fully comfortable with squats yet. I usually do 2 sets of 10 at 135 for a warm up. is that to much? should I just jump straight into my working sets?

 

[bigcruz]

The bloating you describe could be all of that powder stuck in your gut and not digesting correctly.

I hate to keep sticking my nose in, but I figure you are posting looking for input, so there is mine for whatever it is worth.

your input is worth alot so pls dont stop posting. Today i have at work with me a jar of pb, a bag of almonds and my protien powder. I will come up with a better plan for tomorrow. thanks.

 

[MCx2]

I agree with malf. If I get lazy and drink 2-3 shakes in a day I feel all bloated. I can't imagine 4! Looks good otherwise. Keep it up!

 

[bigcruz]

I agree with malf. If I get lazy and drink 2-3 shakes in a day I feel all bloated. I can't imagine 4! Looks good otherwise. Keep it up!

i never thought that it was the shakes making me feel that way. Im learning something everyday

 

[malfeasance]

no that wasn't a warm up, im not fully comfortable with squats yet. I usually do 2 sets of 10 at 135 for a warm up. is that to much? should I just jump straight into my working sets?

If I were to do 225 for squats (and you are doing it for sets of 5 reps - I am assuming going down to thigh parallel to floor, knee forming a 90 degree angle) I would start off my warm up with an empty bar, doing 10-20 reps, followed by 135 for 10 (which you are already doing, but I would just do one warm up set at this weight), followed by 185 for 5, and then put 225 on there and give it everything I had, which I think you will discover is a lot more than 5 reps once you are no longer tiring yourself out playing with 205. Your intensity should shoot up.

Once you get to a heavier weight, say 275, I would do the same warmup, except that I would add a set of 225 for 3 reps before adding the 25s to the bar.

 

[bigcruz]

Thanks malf

 

[malfeasance]

Thanks malf

Please let us know how it goes on your next leg day.

 

[MCx2]

i never thought that it was the shakes making me feel that way. Im learning something everyday

Every once in a blue moon I'll get a more severe reaction than the bloating even. Really bad cramping in my stomach, almost like an allergy, accompanied with bloating that makes me look pregnant (or more than I already do).

 

[bigcruz]

Every once in a blue moon I'll get a more severe reaction than the bloating even. Really bad cramping in my stomach, almost like an allergy, accompanied with bloating that makes me look pregnant (or more than I already do).

Haha I'm def cutting back on the shakes lol

 

[bigcruz]

Chest
205lbs

Bench press
205,5
225,5
230,5,4
185,10,10

Incline dumbbell press

65,5
70,5
75,4
60,10,10

Flatbench fly

30,10,10,10

Skullcrushers

65,10,10
70,8,7

Sitting tri press
75,10
80,8,6

Rope pull down
20x20,20

Cardio
30 min @3.5 mph 4 incline

 

[bwrag]

nice workout your deffinatly going to make huge improvments.

 

[bigcruz]

thanks bwrag i appreciate all your help