HeyMrWaters
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HeyMrWaters Full Training/Diet LOG!
- Thread starter HeyMrWaters
- Start date
How tall are you?
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HeyMrWaters
Registered
Never mind I read you first post lol
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HeyMrWaters
Registered
I figured you were just shrinking. You did loose a pound after all.
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HeyMrWaters
Registered
KILLER pull day today. Without a doubt in my mind M-Sten is kicked in fully and I'm only running 2 caps a day, day 11 today I think and I'm starting to love this product.
Could have knocked out the entire workout in record time if I wanted to, just wanted more and more. Gear kicking in + 3k cal high carb day = amazing pump and gym session. I'll be hurting tomorrow lol
Just wanted to throw up some quick pics, full log entry this evening.
immediate post workout pic, feeling full and round and pumped to the max......and there's a sneak at the beard I was talking about earlier lol
still had a good pump even when I got home, to show you guys that I'm not getting fat on this "bulk" even though the weight is going up check out the new veins in the forearms and that almost christmas tree action in the lower back...now that wasn't there before haha not even close
(still some love handle action going on, but that's just how my body holds onto bodyfat..it will come off eventually when lean enough no worries there)
trying out some new poses....haha trying to keep it interesting instead of the same mandatories on every progress picture. need to start practice posing, especially with my future bb competiton ambitions.
Could have knocked out the entire workout in record time if I wanted to, just wanted more and more. Gear kicking in + 3k cal high carb day = amazing pump and gym session. I'll be hurting tomorrow lol
Just wanted to throw up some quick pics, full log entry this evening.
immediate post workout pic, feeling full and round and pumped to the max......and there's a sneak at the beard I was talking about earlier lol
still had a good pump even when I got home, to show you guys that I'm not getting fat on this "bulk" even though the weight is going up check out the new veins in the forearms and that almost christmas tree action in the lower back...now that wasn't there before haha not even close
(still some love handle action going on, but that's just how my body holds onto bodyfat..it will come off eventually when lean enough no worries there)
trying out some new poses....haha trying to keep it interesting instead of the same mandatories on every progress picture. need to start practice posing, especially with my future bb competiton ambitions.
Looking swole there you bearded feller.
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HeyMrWaters
Registered
haha getting there! but thank you..the ball is definitely rolling in the correct direction
HeyMrWaters
Registered
12-20-13 Pull day/ HIIT Cardio/ high Carb
Woke up, had meals 1 and 2, then drank my black coffee on the way to the gym for pull day. (thinking of getting caffeine tabs as a coffee substitute....any comments on this??)
Workout:
-Reverse Grip Pulldown (moderate weight)
-Bent Over Rows (heavy weight)
-Below Knee Rack Deads (moderate weight)
-V Bar Pulldowns (heavy weight)
-Straight Bar Curls (worked the rack to failure x 3 sets)
-Standing behind back straight bar wrist curls (to failure)
*probably the best workout I've had to date while working with EBT. Pretty freaking good.
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (olive oil)
-chicken breast, sweet potato, broccoli
-banana protein powder, blueberry greek yogurt, almond butter (pre-bed meal gonna see how this concoction will taste in one big bowl lol)
Notes:
Cardio changes! Will be upping HIIT to after every workout and 20 minutes now. Also throwing in fasted LISS on my reward day (this is not necessary, I am choosing to do this because mentally I always feel bad after a reward day for "cheating" but if I go run outside that morning I will feel much better about it....I know, I'm crazy)
So my schedule will be MWF 20 min HIIT post workout/ Sun LISS (2.5-3 mile fasted jog)
And for all you food porn addicts out there I even have another picture for y'all.....kinda plain this time, but food is food. Keep in mind I actually didn't think of taking a pic till after I took a few bites, but you will still get the jist of what I'm eating as meal 5 today.
Woke up, had meals 1 and 2, then drank my black coffee on the way to the gym for pull day. (thinking of getting caffeine tabs as a coffee substitute....any comments on this??)
Workout:
-Reverse Grip Pulldown (moderate weight)
-Bent Over Rows (heavy weight)
-Below Knee Rack Deads (moderate weight)
-V Bar Pulldowns (heavy weight)
-Straight Bar Curls (worked the rack to failure x 3 sets)
-Standing behind back straight bar wrist curls (to failure)
*probably the best workout I've had to date while working with EBT. Pretty freaking good.
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (olive oil)
-chicken breast, sweet potato, broccoli
-banana protein powder, blueberry greek yogurt, almond butter (pre-bed meal gonna see how this concoction will taste in one big bowl lol)
Notes:
Cardio changes! Will be upping HIIT to after every workout and 20 minutes now. Also throwing in fasted LISS on my reward day (this is not necessary, I am choosing to do this because mentally I always feel bad after a reward day for "cheating" but if I go run outside that morning I will feel much better about it....I know, I'm crazy)
So my schedule will be MWF 20 min HIIT post workout/ Sun LISS (2.5-3 mile fasted jog)
And for all you food porn addicts out there I even have another picture for y'all.....kinda plain this time, but food is food. Keep in mind I actually didn't think of taking a pic till after I took a few bites, but you will still get the jist of what I'm eating as meal 5 today.
HeyMrWaters
Registered
Just an FYI, this ended up tasting amazing sort of like a pb & j with banana sandwich. Will be making this "sludge" again for sure.
Gnight everyone.
HeyMrWaters
Registered
12-22-13
Today was a normal low carb day, took the day off from lifting again(optional day) body feels damn tore up from pull day yesterday, recovery is key on my current program and I'm going to listen to my body..MAYY put in a quick session early tomorrow morning before my reward day begins- definitely doing some fasted LISS in the morning though.
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-chicken breast and greens (olive oil)
-lean steak and broccoli (olive oil)
-salmon and broccoli (olive oil)
-omelet and almond butter
Next fasted weigh in on tuesday..expect more food porn tomorrow from my reward day...hopefully something interesting
Today was a normal low carb day, took the day off from lifting again(optional day) body feels damn tore up from pull day yesterday, recovery is key on my current program and I'm going to listen to my body..MAYY put in a quick session early tomorrow morning before my reward day begins- definitely doing some fasted LISS in the morning though.
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-chicken breast and greens (olive oil)
-lean steak and broccoli (olive oil)
-salmon and broccoli (olive oil)
-omelet and almond butter
Next fasted weigh in on tuesday..expect more food porn tomorrow from my reward day...hopefully something interesting
HeyMrWaters
Registered
The day of reckoning has come.....reward day!!! aha
12-22-13
Alright, so I got up super early this morning and did some fasted LISS cardio. 2.5 miles jog outside, 50 degree weather, felt good.
Knocked that out then came home and had meal 1. Then I still felt like getting some more work in, and since I didn't do my optional lift day yesterday, I went ahead and did some work for about 30 minutes today as soon as the food settled in my stomach.
Workout:
Today in the gym I wanted to hit everything, and I wanted to get in and out asap- plus it was only an optional workout. What better way to do that than Tri-Sets! talk about intense too woohoo
I split everything into two different tri sets and did 3 sets of each.
Tri-set 1:
Wide grip Lat pull downs to failure
Push ups to failure
Bodyweight squats while holding out away from body a 45 pound plate to failure
take 45 secs to a minute breather then jump onto tri-set 2
Tri-set 2:
Upright rows to failure
Overhead tricep extensions to failure
Straight bar bicep curls to failure
Then went back to tri-set 1 and repeated the entire process 3 times. Was a sweaty mess afterwards!
Now to the good part,
Diet:
-omelet with portobello mushrooms (olive oil)
-Divine Nutrition protein shake
with almond butter (post workout)
-fried catfish dinner with chicken and sausage gumbo*pic above-reward meal 1
-chicken breast and greens (olive oil)
-salmon and broccoli (olive oil)
-small box of assorted chocolates *hey tis the season right-reward meal 2
ahh what can I say about today, felt good running in the cool weather (yeah 50 is cool lol) sweet workout that was probably another cardio session with all the nonstop sets I did, VERY satisfying lunch with the people I enjoy the most in my life, and now I get to take it easy for the rest of the night. Happy holidays y'all.
12-22-13
Alright, so I got up super early this morning and did some fasted LISS cardio. 2.5 miles jog outside, 50 degree weather, felt good.
Knocked that out then came home and had meal 1. Then I still felt like getting some more work in, and since I didn't do my optional lift day yesterday, I went ahead and did some work for about 30 minutes today as soon as the food settled in my stomach.
Workout:
Today in the gym I wanted to hit everything, and I wanted to get in and out asap- plus it was only an optional workout. What better way to do that than Tri-Sets! talk about intense too woohoo
I split everything into two different tri sets and did 3 sets of each.
Tri-set 1:
Wide grip Lat pull downs to failure
Push ups to failure
Bodyweight squats while holding out away from body a 45 pound plate to failure
take 45 secs to a minute breather then jump onto tri-set 2
Tri-set 2:
Upright rows to failure
Overhead tricep extensions to failure
Straight bar bicep curls to failure
Then went back to tri-set 1 and repeated the entire process 3 times. Was a sweaty mess afterwards!
Now to the good part,
Diet:
-omelet with portobello mushrooms (olive oil)
-Divine Nutrition protein shake
with almond butter (post workout)-fried catfish dinner with chicken and sausage gumbo*pic above-reward meal 1
-chicken breast and greens (olive oil)
-salmon and broccoli (olive oil)
-small box of assorted chocolates *hey tis the season right-reward meal 2
ahh what can I say about today, felt good running in the cool weather (yeah 50 is cool lol) sweet workout that was probably another cardio session with all the nonstop sets I did, VERY satisfying lunch with the people I enjoy the most in my life, and now I get to take it easy for the rest of the night. Happy holidays y'all.
HeyMrWaters
Registered
Wow the jump from 15 minutes HIIT to 20 minutes HIIT post workout is a hyuugggeee difference lol was not expecting that at all.
Feeling good and accomplished now but wooooh that was as intense as everything else EBT has me doing haha - can't wait until I do it again on Wednesday
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Feeling good and accomplished now but wooooh that was as intense as everything else EBT has me doing haha - can't wait until I do it again on Wednesday
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HeyMrWaters
Registered
Monday: 12-23-13
Push day/high carb/ hiit cardio
Workout:
-Pec Dec (pre-exhaust)
-Flat Barbell Bench (heavy weight)
-Incline Dumbbell Bench (moderate weight)*if you noticed these first 2 lifts will be flip flopping from barbell to dumbbell each week
-Decline Dumbbell Bench (moderate weight)
-Dumbbell Side Laterals (moderate weight)
-Rear Laterals on Pec Dec (steady and slow contractions)
-Seated Smith Machine Shoulder Press (heavy weight)
-4 sets of v bar push downs *pushing movements already obliterated the tri's didn't need any further work
*straight from weight room into cardio room
Cardio:
-TWENTY minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat) *wow what a big change that extra 5 minutes made
*high carb day
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (drizzled olive oil)
-chicken breast, sweet potato, greens
-banana protein, blueberry greek yogurt, almond butter (officially calling this HMW Sludge lol)
Notes:
Got my first compliment on my physique at the new gym today! (from a female) haha feels good when other people take notice to your effort and hard work.
Diet going smooth, have one more day prepped then it's off to the grocery store again....we'll see if the Mrs. is feeling generous enough to cook for me again.....(she better got her ass a Michael Kors purse for Christmas lol)
Tomorrow marks the end of week 2 and also another fasted weigh in. Predicting the scale to be even higher while staying just as lean yay. It's gonna be so cool when I'm weighing more than my way back before I started dieting(fat) weight but now remarkably more lean.
Loved that Divine protein so much I ordered 3 tubs of isolate. That is what I'll be switching over to for the remainder of this log, and I suggest you get some too - especially with the buy 2 get 1 free promo going on right now. Click the link in my signature, and feel free to PM me about Divine and I'll steer you in the right direction
Gym Jam of the day:
IN THIS MOMENT - Adrenalize (LYRIC VIDEO) - YouTube
badass song I just heard for the first time and raged in the gym too.
All I got for now, wanted to hurry up and get this posted tonight.
Push day/high carb/ hiit cardio
Workout:
-Pec Dec (pre-exhaust)
-Flat Barbell Bench (heavy weight)
-Incline Dumbbell Bench (moderate weight)*if you noticed these first 2 lifts will be flip flopping from barbell to dumbbell each week
-Decline Dumbbell Bench (moderate weight)
-Dumbbell Side Laterals (moderate weight)
-Rear Laterals on Pec Dec (steady and slow contractions)
-Seated Smith Machine Shoulder Press (heavy weight)
-4 sets of v bar push downs *pushing movements already obliterated the tri's didn't need any further work
*straight from weight room into cardio room
Cardio:
-TWENTY minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat) *wow what a big change that extra 5 minutes made
*high carb day
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (drizzled olive oil)
-chicken breast, sweet potato, greens
-banana protein, blueberry greek yogurt, almond butter (officially calling this HMW Sludge lol)
Notes:
Got my first compliment on my physique at the new gym today! (from a female) haha feels good when other people take notice to your effort and hard work.
Diet going smooth, have one more day prepped then it's off to the grocery store again....we'll see if the Mrs. is feeling generous enough to cook for me again.....(she better got her ass a Michael Kors purse for Christmas lol)
Tomorrow marks the end of week 2 and also another fasted weigh in. Predicting the scale to be even higher while staying just as lean yay. It's gonna be so cool when I'm weighing more than my way back before I started dieting(fat) weight but now remarkably more lean.
Loved that Divine protein so much I ordered 3 tubs of isolate. That is what I'll be switching over to for the remainder of this log, and I suggest you get some too - especially with the buy 2 get 1 free promo going on right now. Click the link in my signature, and feel free to PM me about Divine and I'll steer you in the right direction
Gym Jam of the day:
IN THIS MOMENT - Adrenalize (LYRIC VIDEO) - YouTube
badass song I just heard for the first time and raged in the gym too.
All I got for now, wanted to hurry up and get this posted tonight.
HeyMrWaters
Registered
12-24-13 fasted weigh in.......................
boom baby! scale goes up - fat doesn't
boom baby! scale goes up - fat doesn't
HeyMrWaters
Registered
Tuesday 12-24-13
fasted weigh in/ no cardio/ low carb
*as you saw above weight is 172.2
*low carb day
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-chicken breast and greens (olive oil)
-chicken breast and greens (olive oil)
-salmon and greens (olive oil)
-protein shake and almond butter
One of those boring days where I didn't have to do much but stick with my diet. Easy peasy, prepped all my meals today also....threw in some extra veggies to help with some hunger cravings I've been having on my low carb days (high carb is a lot of food haha).
Just some thoughts going through my head...I've never really had a solid meal plan regimen going until I got with EliteBodyTuneup and I believe I am responding to it amazingly. Yeah I'm putting in the work and staying dedicated, but in all reality I'm just doing what EBT is telling me to do. They deserve a lot of the credit and I wouldn't want to be working with anyone else. I know it's not the "cool" answer everyone wants to hear but the results really are from diet diet diet. I weigh more now than I did in my "fat" stage 6+ weeks ago and now at a lower body fat..loving it.
Today marked the end of week 2 on my cycle. 2 More weeks left of the M-Sten.
Legs and HIIT with a high carb day early tomorrow morning before we get Christmas going as a family. Not cheating for lunch or anything like that even though we are meeting up some family for dinner. No big deal at all - not gonna be a feast like Thanksgiving was and they understand lol.
Hope everyone has a wonderful Christmas/ relaxing time with your families..I'll probably check back in on the boards late that evening or on thursday.
Happy Holidays everyone.
fasted weigh in/ no cardio/ low carb
*as you saw above weight is 172.2
*low carb day
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-chicken breast and greens (olive oil)
-chicken breast and greens (olive oil)
-salmon and greens (olive oil)
-protein shake and almond butter
One of those boring days where I didn't have to do much but stick with my diet. Easy peasy, prepped all my meals today also....threw in some extra veggies to help with some hunger cravings I've been having on my low carb days (high carb is a lot of food haha).
Just some thoughts going through my head...I've never really had a solid meal plan regimen going until I got with EliteBodyTuneup and I believe I am responding to it amazingly. Yeah I'm putting in the work and staying dedicated, but in all reality I'm just doing what EBT is telling me to do. They deserve a lot of the credit and I wouldn't want to be working with anyone else. I know it's not the "cool" answer everyone wants to hear but the results really are from diet diet diet. I weigh more now than I did in my "fat" stage 6+ weeks ago and now at a lower body fat..loving it.
Today marked the end of week 2 on my cycle. 2 More weeks left of the M-Sten.
Legs and HIIT with a high carb day early tomorrow morning before we get Christmas going as a family. Not cheating for lunch or anything like that even though we are meeting up some family for dinner. No big deal at all - not gonna be a feast like Thanksgiving was and they understand lol.
Hope everyone has a wonderful Christmas/ relaxing time with your families..I'll probably check back in on the boards late that evening or on thursday.
Happy Holidays everyone.
Sounds good Bro! MERRY CHRISTMAS.
Sent from my SAMSUNG-SGH-I337 using Tapatalk
Sent from my SAMSUNG-SGH-I337 using Tapatalk
HeyMrWaters
Registered
12-25-13 Leg day/ HIIT Cardio/ High Carb
MERRY CHRISTMAS
*got up super early(since it's Christmas and all that), had 2 meals, then went hit legs
Workout:
-Leg Extensions (pre-exhaust)
-Squats (heavy weight)
-Leg Presses (heavy weight)
-Lying Leg Curls (heavy weight)
-Standing Calf Raises (slow and steady contractions)
*finished lifting in 45 min - straight from weight room into cardio room
Cardio:
-20 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)
*a little better than monday....but still those extra 5 minutes are intense haha sweating buckshots all over the cardio room
*high carb day
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (drizzled olive oil)
-lean steak, mashed sweet potato, variety of greens *Christmas dinner, will explain below
-HMW Sludge
Notes:
Gym today..man it was nice having the whole place to myself. Usually this early there are a few people but with it being a holiday and all that it was just me myself and I.
For my heavy weight sets of squats I normally put 315 on the bar and hit failure on 10-12 reps. Well today I just looked in the mirror behind the rack and had this strange urge of alpha that told me its December 25 - Christmas - you're the only crazy mofo in here - how about you lift some heavy ass weight. Threw on another quarter on each side, did the classic powerlifter head slap move then raged out and got 8 reps before failure. Yes! Probably the coolest thing so far this cycle to happen - only 15 days in.
Edit: what the hell is in this M-Sten??!? lol loving it. Highly suggest it or any other product from IML that has methylstenbolone in it.
Now onto Christmas dinner you food porn addicts.....
to all you out there thinking "omg waters no you cheated your diet you can't eat that" NOPE what you're looking at is a delicious dinner I made that is macronutrient friendly.
Let me explain how said dinner was 100% acceptable:
-very lean beef tenderloin, raw broccoli salad with walden farms dressing, asparagus with lemon rinds, green beans with a pinch of sea salt, baby portobellos cooked down until brown, and last but not least - mashed sweet potatoes with stevia. I think you can still see the steam coming off the plate! yes, my normal veggie portion for this meal is 1 cup, but EBT will not be mad at me over extra veggies as I'm allowed to eat as many as I want between meals to satisfy any hunger cravings. For being a healthy meal I think it looks pretty damn good.....tasted amazing too, the whole family had some haha.
Hope everyone got to enjoy some time today with the people they love, currently watching mickey mouse and playing with my daughter in her new "play-house." Before you know it we'll be playing tea party jeeez time goes by fast...........take care everyone.
Also, in case y'all didn't see I'm repping for Divine Nutrition now, feel free to PM me with any kind of questions or concerns - I'll be glad to help! ..and if placing an order, please use my personal link in my sig so Divine will know I'm the one that sent you their way - Thanks!
MERRY CHRISTMAS
*got up super early(since it's Christmas and all that), had 2 meals, then went hit legs
Workout:
-Leg Extensions (pre-exhaust)
-Squats (heavy weight)
-Leg Presses (heavy weight)
-Lying Leg Curls (heavy weight)
-Standing Calf Raises (slow and steady contractions)
*finished lifting in 45 min - straight from weight room into cardio room
Cardio:
-20 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)
*a little better than monday....but still those extra 5 minutes are intense haha sweating buckshots all over the cardio room
*high carb day
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (drizzled olive oil)
-lean steak, mashed sweet potato, variety of greens *Christmas dinner, will explain below
-HMW Sludge
Notes:
Gym today..man it was nice having the whole place to myself. Usually this early there are a few people but with it being a holiday and all that it was just me myself and I.
For my heavy weight sets of squats I normally put 315 on the bar and hit failure on 10-12 reps. Well today I just looked in the mirror behind the rack and had this strange urge of alpha that told me its December 25 - Christmas - you're the only crazy mofo in here - how about you lift some heavy ass weight. Threw on another quarter on each side, did the classic powerlifter head slap move then raged out and got 8 reps before failure. Yes! Probably the coolest thing so far this cycle to happen - only 15 days in.
Edit: what the hell is in this M-Sten??!? lol loving it. Highly suggest it or any other product from IML that has methylstenbolone in it.
Now onto Christmas dinner you food porn addicts.....
to all you out there thinking "omg waters no you cheated your diet you can't eat that" NOPE what you're looking at is a delicious dinner I made that is macronutrient friendly.
Let me explain how said dinner was 100% acceptable:
-very lean beef tenderloin, raw broccoli salad with walden farms dressing, asparagus with lemon rinds, green beans with a pinch of sea salt, baby portobellos cooked down until brown, and last but not least - mashed sweet potatoes with stevia. I think you can still see the steam coming off the plate!
yes, my normal veggie portion for this meal is 1 cup, but EBT will not be mad at me over extra veggies as I'm allowed to eat as many as I want between meals to satisfy any hunger cravings. For being a healthy meal I think it looks pretty damn good.....tasted amazing too, the whole family had some haha.Hope everyone got to enjoy some time today with the people they love, currently watching mickey mouse and playing with my daughter in her new "play-house." Before you know it we'll be playing tea party jeeez time goes by fast...........take care everyone.
Also, in case y'all didn't see I'm repping for Divine Nutrition now, feel free to PM me with any kind of questions or concerns - I'll be glad to help! ..and if placing an order, please use my personal link in my sig so Divine will know I'm the one that sent you their way - Thanks!
Last edited:
HeyMrWaters
Registered
12-26-13
fasted weigh in/no cardio/low carb
weighed in this morning at.....172.8! Still steadily climbing.... .6 pounds could just be a normal fluctuation, especially for a 2 day difference. But 5 days from now on my next weigh in is where we will take note of real changes..where will I be come my next weigh in on tuesday, just gotta wait and see!
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-lean steak and broccoli (olive oil)
-lean steak and broccoli (olive oil)
-salmon and greens (olive oil)
-omelet and almond butter
Not much to comment on today, high carb 20 min hiit and pull day tomorrow.
Did santa surprise any of y'all with gifts?? I got typical meathead stuff......new rice cooker and a new vegetable steamer lol. Most people would think these were lame gifts BUT I WAS FREAKING PUMPED. As you can see by my log they will get lots and lots of use! haha very surprised and very happy
fasted weigh in/no cardio/low carb
weighed in this morning at.....172.8! Still steadily climbing.... .6 pounds could just be a normal fluctuation, especially for a 2 day difference. But 5 days from now on my next weigh in is where we will take note of real changes..where will I be come my next weigh in on tuesday, just gotta wait and see!
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-lean steak and broccoli (olive oil)
-lean steak and broccoli (olive oil)
-salmon and greens (olive oil)
-omelet and almond butter
Not much to comment on today, high carb 20 min hiit and pull day tomorrow.
Did santa surprise any of y'all with gifts?? I got typical meathead stuff......new rice cooker and a new vegetable steamer lol. Most people would think these were lame gifts BUT I WAS FREAKING PUMPED. As you can see by my log they will get lots and lots of use! haha very surprised and very happy
HeyMrWaters
Registered
12-27-13 Pull day/ HIIT Cardio/ high Carb
Woke up, had meals 1 and 2, then drank my black coffee on the way to the gym for pull day.
Workout:
-Reverse Grip Pulldown (moderate weight)
-Bent Over Rows (heavy weight)
-Below Knee Rack Deads (moderate weight)
-V Bar Pulldowns (heavy weight)
-Incline bench dumbbell curls *bi's were burnt did some slow reps and held the squeeze till I couldn't move the dumbbell up anymore to contract the muscle
-Standing behind back straight bar wrist curls (to failure)
*Decent workout - didn't have that much energy..could've been from a variety of things but I'm going to assume it was from lack of sleep the night before
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (olive oil)
-chicken breast, sweet potato, green beans (told you I was gonna eat some Street aha)
-HMW Sludge (2 scoop protein, greek yogurt, almond butter mixed together)
12-28-13
Normal low carb day, took the day off from lifting again(optional day) body has been feeling like it needs the extra rest on saturday mornings after a long week of getting it, will be doing my optional lifting day along with some fasted LISS cardio on Sunday morning(probably permanently on Sundays from here on out).
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-chicken breast and green beans (olive oil)
-lean steak and broccoli (olive oil)
-salmon and greens (olive oil)
-omelet and almond butter
Next fasted weigh in on tuesday, reward day tomorrow!
Gym Jam from friday's pull workout (more angry music for you hightestfuel lol):
Seether - Out of My Way - Lyric Video HD - YouTube
Notes:
Mid-section isn't any leaner, but seeing new veins in uhh odd places lol. Kinda freaky but I like it...for example I have one on my neck like behind my ear that was never there before...below my belly but above my legs to the side there's a little veinage action that's new to me, and lastly when I was working my forearms during wrist curls I could faintly see some popping up on the brachi muscle- now that was cool haha.
Raptor suggested I bring out my sensitive side in the log (what a pud ) so I'll go into some of my feelings a little deeper than my typical notes.
-The diet is easy. The 2 gallons of water a day is easy. The sometimes carb and sodium depletion is easy. Following orders and doing what EliteBodyTuneup tells me to do is easy. Everything I've named so far in my opinion are all physical things that don't take much skill or heart to do. Staying mentally strong is where it is just starting to wear me down a bit. No I'm not breaking down and cheating and eating cake at 2 in the morning, I've just been having to remind myself lately to enjoy the process. If you worry too much about the end result you will be consumed by it and it will ironically make this whole ride miserable when it should be the exact opposite of that! Everyday you should be patting yourself on your back that you accomplished your goal for the day..won another battle..did your best, not that you're still 100 days away from where you want to be. Your mentality plays a big role in the scheme of things whether you like it or not. I guess what I am saying is, don't get so caught up in the end result of a goal that you forget that you're doing something you love..that should be your key to happiness. When this transformation is over what will I want to look back on? The fact that I made myself miserable for 20+ weeks everyday wishing it was over with, or that every night when I put my head on my pillow I went to sleep happy because I know I did my damn best that day striving to achieve the things I love.
Stay mentally strong and positive. Life is a process. Don't forget that. Love every day, love every experience. Do not wait for the end to enjoy what you have done.
Woke up, had meals 1 and 2, then drank my black coffee on the way to the gym for pull day.
Workout:
-Reverse Grip Pulldown (moderate weight)
-Bent Over Rows (heavy weight)
-Below Knee Rack Deads (moderate weight)
-V Bar Pulldowns (heavy weight)
-Incline bench dumbbell curls *bi's were burnt did some slow reps and held the squeeze till I couldn't move the dumbbell up anymore to contract the muscle
-Standing behind back straight bar wrist curls (to failure)
*Decent workout - didn't have that much energy..could've been from a variety of things but I'm going to assume it was from lack of sleep the night before
Diet:
-vanilla greek yogurt, frozen mixed berries
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, greens (olive oil)
-chicken breast, sweet potato, green beans (told you I was gonna eat some Street aha)
-HMW Sludge (2 scoop protein, greek yogurt, almond butter mixed together)
12-28-13
Normal low carb day, took the day off from lifting again(optional day) body has been feeling like it needs the extra rest on saturday mornings after a long week of getting it, will be doing my optional lifting day along with some fasted LISS cardio on Sunday morning(probably permanently on Sundays from here on out).
Diet:
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter
-chicken breast and green beans (olive oil)
-lean steak and broccoli (olive oil)
-salmon and greens (olive oil)
-omelet and almond butter
Next fasted weigh in on tuesday, reward day tomorrow!
Gym Jam from friday's pull workout (more angry music for you hightestfuel lol):
Seether - Out of My Way - Lyric Video HD - YouTube
Notes:
Mid-section isn't any leaner, but seeing new veins in uhh odd places lol. Kinda freaky but I like it...for example I have one on my neck like behind my ear that was never there before...below my belly but above my legs to the side there's a little veinage action that's new to me, and lastly when I was working my forearms during wrist curls I could faintly see some popping up on the brachi muscle- now that was cool haha.
Raptor suggested I bring out my sensitive side in the log (what a pud
) so I'll go into some of my feelings a little deeper than my typical notes.-The diet is easy. The 2 gallons of water a day is easy. The sometimes carb and sodium depletion is easy. Following orders and doing what EliteBodyTuneup tells me to do is easy. Everything I've named so far in my opinion are all physical things that don't take much skill or heart to do. Staying mentally strong is where it is just starting to wear me down a bit. No I'm not breaking down and cheating and eating cake at 2 in the morning, I've just been having to remind myself lately to enjoy the process. If you worry too much about the end result you will be consumed by it and it will ironically make this whole ride miserable when it should be the exact opposite of that! Everyday you should be patting yourself on your back that you accomplished your goal for the day..won another battle..did your best, not that you're still 100 days away from where you want to be. Your mentality plays a big role in the scheme of things whether you like it or not. I guess what I am saying is, don't get so caught up in the end result of a goal that you forget that you're doing something you love..that should be your key to happiness. When this transformation is over what will I want to look back on? The fact that I made myself miserable for 20+ weeks everyday wishing it was over with, or that every night when I put my head on my pillow I went to sleep happy because I know I did my damn best that day striving to achieve the things I love.
Stay mentally strong and positive. Life is a process. Don't forget that. Love every day, love every experience. Do not wait for the end to enjoy what you have done.
HeyMrWaters
Registered
12-29-13
Sunday again already? Wow the weeks are going faster and faster..oh well - low carb with two reward meals!
Got up this morning and did my fasted LISS cardio - 2.5 miles jog outside.
Knocked that out then came home and had meal 1 with some black coffee.
Used today as my optional lifting day. I really liked the "in and out quick" style of my last week's optional lift day so I went with the tri-sets again and just did different exercises.
Workout:
*I split everything into two different tri sets and did 3 sets of each.
*every lift was moderate weight and to failure
Tri-set 1:
Neutral grip machine row
Bodyweight push ups *push day is still tomorrow so this is the only chest work I see myself doing on any given Sunday
Hack squats machine
take 45 secs to a minute breather then jump onto tri-set 2
Tri-set 2:
Rope face pulls
Rope pressdowns
Rope hammer curls
*these were fun because I just kept the rope on the entire time and only adjusted the cable height
Then went back to tri-set 1 and repeated the entire process for a total of 3 times. Just as intense and hard as last Sunday's, these workouts are pretty fun haha I like jumping around quick and picking and choosing whatever machine or lift I want to do.
Diet:
yummmm
..and that was a solid slab of salmon, just the asparagus's were huge and made everything else look small lol
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter (post workout)
-grilled salmon and asparagus salad with a house-made honey-italian dressing *pic above-reward meal 1
-lean beef and greens (olive oil)
-lean beef and broccoli (olive oil)
-Cauliflower pizza! *I'll explain below lol-reward meal 2
Okay so I know you're thinking, cauliflower pizza? what the heck is that? Basically it's a normal pizza except you make the crust out of cauliflower instead of pizza dough. This drastically reduces the calories and carbs and makes the pizza much more micronutrient rich from the veggies..and I think it tastes pretty good haha.
I added spinach to them all and made one with ham, one with chicken, and one with turkey crumbles. The 4th slice went to the Mrs lol.
and if you care to try it out yourself, here is where I got the recipe from:
Cauliflower Pizza Recipe (Low Carb/High Protein) - YouTube
Sunday again already? Wow the weeks are going faster and faster..oh well - low carb with two reward meals!
Got up this morning and did my fasted LISS cardio - 2.5 miles jog outside.
Knocked that out then came home and had meal 1 with some black coffee.
Used today as my optional lifting day. I really liked the "in and out quick" style of my last week's optional lift day so I went with the tri-sets again and just did different exercises.
Workout:
*I split everything into two different tri sets and did 3 sets of each.
*every lift was moderate weight and to failure
Tri-set 1:
Neutral grip machine row
Bodyweight push ups *push day is still tomorrow so this is the only chest work I see myself doing on any given Sunday
Hack squats machine
take 45 secs to a minute breather then jump onto tri-set 2
Tri-set 2:
Rope face pulls
Rope pressdowns
Rope hammer curls
*these were fun because I just kept the rope on the entire time and only adjusted the cable height
Then went back to tri-set 1 and repeated the entire process for a total of 3 times. Just as intense and hard as last Sunday's, these workouts are pretty fun haha I like jumping around quick and picking and choosing whatever machine or lift I want to do.
Diet:
yummmm
..and that was a solid slab of salmon, just the asparagus's were huge and made everything else look small lol
-omelet with portobello mushrooms (olive oil)
-protein shake with almond butter (post workout)
-grilled salmon and asparagus salad with a house-made honey-italian dressing *pic above-reward meal 1
-lean beef and greens (olive oil)
-lean beef and broccoli (olive oil)
-Cauliflower pizza! *I'll explain below lol-reward meal 2
Okay so I know you're thinking, cauliflower pizza? what the heck is that? Basically it's a normal pizza except you make the crust out of cauliflower instead of pizza dough. This drastically reduces the calories and carbs and makes the pizza much more micronutrient rich from the veggies..and I think it tastes pretty good haha.
I added spinach to them all and made one with ham, one with chicken, and one with turkey crumbles. The 4th slice went to the Mrs lol.
and if you care to try it out yourself, here is where I got the recipe from:
Cauliflower Pizza Recipe (Low Carb/High Protein) - YouTube
HeyMrWaters
Registered
HeyMrWaters
Registered
Monday: 12-30-13
Push day/high carb/ hiit cardio
Workout:
-Pec Dec (pre-exhaust)
-Flat Incline Bench (heavy weight)
-Flat Dumbbell Bench (moderate weight)
-Decline Cable Cross-overs (moderate weight)
-Dumbbell Side Laterals (moderate weight)
-Rear Laterals on Pec Dec (steady and slow contractions)
-Seated Smith Machine Shoulder Press (heavy weight)
-3 sets of v bar push downs *pushing movements already obliterated the tri's didn't need any further work
*straight from weight room into cardio room
Cardio:
-20 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat) *adjusting a little better to the 20 instead of 15, I feel like I sweat the most those last 5 minutes lol
*high carb day
Diet:
-vanilla greek yogurt, frozen banana *ran out of mixed berries, any fruit will work just fine
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, broccoli (drizzled olive oil)
-chicken breast, sweet potato, green beans
-omelet, blueberry greek yogurt, almond butter *no HMW sludge today, going through my protein reserves too fast lol
Very good workout today. Had to run some errands so made it to the gym later than usual, but still before the ridiculous lunch crowd.
Tomorrow marks the end of week 3, plus another fasted weigh in. Only about 10 days left on the m-sten
good stuff!
Push day/high carb/ hiit cardio
Workout:
-Pec Dec (pre-exhaust)
-Flat Incline Bench (heavy weight)
-Flat Dumbbell Bench (moderate weight)
-Decline Cable Cross-overs (moderate weight)
-Dumbbell Side Laterals (moderate weight)
-Rear Laterals on Pec Dec (steady and slow contractions)
-Seated Smith Machine Shoulder Press (heavy weight)
-3 sets of v bar push downs *pushing movements already obliterated the tri's didn't need any further work
*straight from weight room into cardio room
Cardio:
-20 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat) *adjusting a little better to the 20 instead of 15, I feel like I sweat the most those last 5 minutes lol
*high carb day
Diet:
-vanilla greek yogurt, frozen banana *ran out of mixed berries, any fruit will work just fine
-omelet, oatmeal
-protein shake, banana (post workout)
-chicken breast, white rice, broccoli (drizzled olive oil)
-chicken breast, sweet potato, green beans
-omelet, blueberry greek yogurt, almond butter *no HMW sludge today, going through my protein reserves too fast lol
Very good workout today. Had to run some errands so made it to the gym later than usual, but still before the ridiculous lunch crowd.
Tomorrow marks the end of week 3, plus another fasted weigh in. Only about 10 days left on the m-sten
good stuff!
HeyMrWaters
Registered
Fasted weigh in, 172.8. That's no change from last thursday. Maybe I didn't go dirty enough on my reward day haha no I'm kidding, plus I did bump up the cardio so all is good. Will contact EBT about my weigh in and move forward from here.
Also, forgot to put up this post workout gym swelfie from yesterday!
..My triceps have a lot of coming up to do, feel like they are lagging right now compared to other bodyparts. On the other hand my delts are looking more full and round than ever before. Always room for improvement !
haha no I'm kidding, plus I did bump up the cardio so all is good. Will contact EBT about my weigh in and move forward from here.Also, forgot to put up this post workout gym swelfie from yesterday!
..My triceps have a lot of coming up to do, feel like they are lagging right now compared to other bodyparts. On the other hand my delts are looking more full and round than ever before. Always room for improvement !
Fasted weigh in, 172.8. That's no change from last thursday. Maybe I didn't go dirty enough on my reward day
Also, forgot to put up this post workout gym swelfie from yesterday!
..My triceps have a lot of coming up to do, feel like they are lagging right now compared to other bodyparts. On the other hand my delts are looking more full and round than ever before. Always room for improvement !
Looking good ! Keep the faith you know you're on the right path. Are you going for recomp? And have you checked your bf% recently?
Sent from my SAMSUNG-SGH-I337 using Tapatalk
HeyMrWaters
Registered
Right now we're going for leanbulk/recomp. Pack on as much lbm as possible without adding any/possibly losing fat. High cals, but all clean food - working out nicely. I am now steadily weighing more than I did from the beginning but noticeably leaner.
and no, I haven't used anything to measure bodyfat aha. I've been going by the mirror this whole time, along with pictures(eyes can sometime be deceiving but pictures don't lie).
HeyMrWaters
Registered
speak of the devil, EBT now wants me taking bf measures lol good call buddy
When your weight isn't changing then bf measurements are the only way to gauge changes. If you need a decent calc let me know
