Beach Ready

[Fit Freak]

If you can stand it plain is actually the best way to go Are you talking plain as in dry and not even cooked? If so it's good with PB

I just find it's too damn blah plain...then again I've been eating it for a long time too.

Jodi...the crystal light is really good in it...no cals...just aspartame...which you know my stand....I use lemon...mmmm

 

[Malachor]

yeah, i actually finished my 1/2 cup of it dry and not cooked. then i had a little more with water and a sliced strawberry not cooked, it was good too. it is very plain, but that doesn't seem to bother me!

 

[Fit Freak]

With the berries...try adding some splenda or stevia (sugar substitute to sweeten things up

 

[Fit Freak]

Saturday's Meals:

OK..I confess...I continued to eat clean...as I usually do but I ate too many cals yesterday...guess I had a bit of a relapse...cals around 3300 with about 400g protein

This is to be expected I guess now and again..coming off a prolonged Lean Gain strategy.....today is a new day...BACK ON TRACK!

 

[Jodi]

I bet those extra cals yesterday didn't harm you much. Geez am I the only one that ate clean yesterday.

 

[Fit Freak]

Funny you mentioned it...I look fuller and harder this morning...interesting to see how much more of a pump I will have today...trainong delts and triceps

It's kinda weird...I'm learning to know and understand my body SOOO well...it's like I new I needed it or something...it may sound crazy but it's true. And as I said I'm just looking to tighten up a bit w/o losing too much w8 so I'm not that concerned if now and then I get a bit off track....trust me though...I still ate very well....just added an extra meal and snack late night

I started an ECA stack this morning too....Red Rockets...interesting to see if it'll decease my appetite which would be nice...since I'm always hungry

 

[Fit Freak]

Wow...I just trained shoulders and triceps...and just as I thought...after eating more cals and carbs yesterday...well the pump was awesome...strength VERY good.

Body Report - when pumped....ucts better...vascularity through shoudelrs and upper chest....looks like I got harder from last weeks changes.

Took the Red Rocket ?(ECA stack) today and definately felt it.

Shoulders:

Smith Overhead Press
135x15 / 185x15 / 225x12 / 245x12 / 265x8 / 265x7
Side Laterals
25x15 / 25x12 / 25x12 / 25x12
Bent Over Laterals
40x12 / 40x12 / 40x12
Single Arm Laterals
35x12 / 40x10 / 40x10
DB Front Raises
30x15 / 40x12
DB Shrugs
80x15 / 80x15 / 80x15

Triceps:
Single Arm Overhead Extensions
30x10 / 30x10 / 30x10
Rope Pressdowns
90x12 / 90x12 / 90x10
Kickbacks
30x12 / 30x12 / 30x12
V-Bar Pressdowns
150(stack) x 15 x 3 sets

Very pleased with physique today...definately motivating

Cardio - full of energy so I did more than planned (after weights)
35 minutes Eliptical (higher intensity than last week) and 5 minutes Bike

Will post meals from today in the morning....

 

[Fit Freak]

Yesterday's Meals:

M1 - 8 Whites / 1C Oats
M2 - 1 Egg / 8 Whites / 1.5C Green Beans
M3 - 1.5 Scoops Protein / 150g Strawberries / 1Tbsp Flax
M4 - 8 Whites / 1C Oats
M5 - 150g Inside Round Steak / 3C Green Beans
M6 - 8 Whites / 1C Oats
M7 - 12 Whites / 1Tbsp PB

M6 - shouldn't have had the 1C Oats but I fell prey to hunger
I need to shop today for more vegies...maybe some salad mix

Overall though...daily cals were where I want them to be for now regardless

Protein - 385
Carbs - 215
Fat - 65
Calories - 2600

 

[Fit Freak]

Yesterday's Meals:

M1 - 8 Whites / 1C Oats
M2 - 1 Egg / 8 Whites / 1.5C Green Beans
M3 - 1.5 Scoops Protein / 150g Strawberries / 1Tbsp Flax
M4 - 8 Whites / 1C Oats
M5 - 150g Inside Round Steak / 3C Green Beans
M6 - 8 Whites / 1C Oats
M7 - 12 Whites / 1Tbsp PB

M6 - shouldn't have had the 1C Oats but I fell prey to hunger
I need to shop today for more vegies...maybe some salad mix

Overall though...daily cals were where I want them to be for now regardless

Protein - 285
Carbs - 215
Fat - 65
Calories - 2600

 

[Jodi]

Dejavu

Thats alot of egg whites, not that it bad but DAMN! How do you cook your eggs that you can withstand that many. Your house must stink like eggs

on the Flax

I like to get Romaine or Baby Raw Spinach. Makes a quick and easy salad and it tastes better than iceberg lettuce IMO!

 

[J'Bo]

poor chickens

 

[Fit Freak]

Not sure if you have them south of the border but I get the cartons of egg whites....8 whites per 250ml carton...very quick and easy.

Personally I like them and they have a good amino profile as well as high BV

I but regular eggs too but just use them when I add a yolk or two!

Romaine is gr8...iceburg has no taste...hardly and nutrients also...

 

[Fit Freak]

BTW...I just cook them in a non-stick pan with a touch of spray pam.

Yesterday's meals:

M1 - 8 Whites / 1C Oats
M2 - 125grams Inside Round Beef / 1.5C G.Beans / 100g Strawberries / 2tsp Flax Oil / 1 Scoop Protein
M3 - 2 Scoop Protein / 150grams Strawberries / 1Tbsp Flax Oil
M4 - 2Cups FF Cottage Cheese / 1T PB / 2T Cocoa
M5 - 8 Whites / 1C Oats
M6 - Tuna / 1T PB

P - 320
C - 200
F - 75
Cals - 2750

Training - Back & Abs / Cardio - 30 minutes Eliptical

Lat Pulldown 150x15/180x12/200x8/200x8
Single Arm DB Row 100x15/100x15/100x15 (we only have 100lb DBs...it sucks)
Behind Neck Pulldown 150x12/170x8/150x10
CG Seated Row 200x10/200x8/200x8
WG Seated Row 160x12/160x10 (tired pretty quick here... weak
DB Pullovers 80x12/90x8/90x6

Abs
Seated Cable Crunch 3 sets @ 60lbx20
Knee-ins 3 sets @ 20 reps
Weighted Oblique Side Bends 3 sets @ 80lbx20reps
Decline Crunch 2 sets of 20
Decline Crunch (weighted) 2 sets of 20 with 25lb plate
Decline Crunch/Twists 2 sets of 30 (15 per side)

Abs were on fire by the end of all this Pleased!


Stability Ball Back extensions
M7 -

 

[Fit Freak]

Training today - should have taken a day off but I feel gr8...just don't feel like a day off....maybe Wed or Thursday???

Chest - no DBs or BBs today...just Hammer Strength and Machines

Flat Hammer 180x15/180x15/270x10/270x10/270x10
Wide Hammer 4 sets of 270x10
Incline Universal 260x15/300x12/340x10/340x9
Peck Deck 2 sets of 120x10
Cable Crossover (drop set) 3 sets of 10x50 & 15x30lbs
Incline Cable Crossover 2 sets of 15x30lb

Traps:
Hammer Shrugs on Flat Hammer Machine 5 sets of 360x15
Universal Shrugs 3 sets of 400(stack )x20reps

Decided to do some side laterals too...continue feeling full of energy!

DB Latrerals 2 sets of 15lbsx25reps
BB Laterals 3 sets of 15repsx25lb Barbell

Cardio:

30 minutes Stairclimber & 10 minutes Bike

Damn...felt gr8 today...dropped about 2 lbs in the last 9 days or so.

BW at 191 and looking harder/leaner...pleased so far...no need to go lower on carbs for nw.

Bonus...getting more consistent with the flax....

I think I've found my zone for now anyway...approx:
300P
200C
70F
2600 cals

with cardio 3 or 4 days per week first thing in the am or post workout! Seems I may be lucky comared to some...I just don't need to drop the carbs too low...when I do I lose strength and mass/fullness and my pumps and intensity suffer.

Changes to come when this stops working effectively.

 

[Jodi]

Damn...felt gr8 today...dropped about 2 lbs in the last 9 days or so.

BW at 191 and looking harder/leaner...pleased so far...no need to go lower on carbs for nw.

Bonus...getting more consistent with the flax....

on Flax!

Nice job! I noticed less cottage cheese the other day.

Those egg whites, here in the US its cheaper to buy real eggs than it is for a carton of egg whites. I can get a dozen eggs for 79 cents but those egg cartons are around $3.00.

 

[Fit Freak]

Tuesday, June 3rd Meals:

M1 - 8 Whites / 1C Oats / Salsa
M2 - Tuna / 1.5C G Beans
M3 - 200grams Ex Lean Beef (fat rinsed) / Salsa / Apple
M4 - 2Cups Cottage Cheese FF / 1T PB / 2T Cocoa
M5 - 8 Whites / 1C Oats / Salsa
M6 - 2 Eggs / 8 Whites / Salsa / 2T PB
Protein - 280
Carbs - 195
Fat - 70
Cals - 2530

Wednesday's Meals:

M1 - 2 Cups FF Cottage Cheese (woke up early... )
M2 - same as above...damn me.....should have been something different here....bak on track....
M3 - 150 Grams Chicken Breast / 8oz (weight) salad mix - greens / 1.5T Vinagarette
M4 - 150grams Chicken Breast / 2Cups G Beans
M5 - 1.5 Scoops Protein / 150grams Strawberries / 1T FLAX
M6 - 8 Whites / 1C Oats / Salsa
M7 - 2Cuos FF Cottage Cheese / 1T PB / 2T Cocoa

Protein - 340
Carbs - 180
Fat - 76
Cals - 2765

Trained Legs...no squats today...going for a change over last week:

Leg Press (p = plates)
10px20/14px20/18px15/22px10/22px10 (something popped in my upper right quad.....no good and ithurts like hell today
Forward Lunges - 2 sets 70x15
Backward Lunges - 2 sets 70x15
Lateral Lunges - 2 sets 70x15
Leg Extensions 4 sets...weight ???
Sissy Squats 3 sets bodyweight 12 reps

Lying Leg Curls 100x15/120x12/120x12/140x8
DB SLDL (weight per hand) 60x15/80x15/80x15

Good workout but no a heavy workout this time.....back to squats and smith squats next week!

RESTING TODAY...NOW I CAN FEEL I NEED IT

 

[Fit Freak]

Jodi...thx...I'm working on making sure I get at least 1Tbsp daily but eventually I want to consistently take it 1.5 to 2 Tbsp daily...in due time though

 

[Jodi]

If I can get 2 Tablespoons of Flax a day with alot less food than you get to eat then you can do it.

 

[Fit Freak]

hehe...I know...I eat a lot don't I Just think..this is me trying to cut down a bit Wait until you see me an a buk... Let's just say I have to let the stores know ahead of time j/k...

Nice quote

 

[bludevil]

Just found this journal. Enjoyed it, will definately be keeping track on it. Good job FF.

 

[Fit Freak]

Thanks BD....

OK...here is an entry for ya:

RESTING TODAY...also RESTED yesterday....trying to listen to my body...feeling fatigued...my body is telling me to ease up This was evident even Wednesday when I decided to do leg presses instead of squats....a sure sign of mental/physical fatigue...for me anyway.
I'm sure I'll be re-energized for tomorrow...looking forward to a killer chest session with some tri work and calves too.

Diet to be posted tonight.

 

[Fit Freak]

OK...last couple days have been crazy (Thursday and Friday) but I took as a good chance to rest....so after two complete days of rest I feel re-energized and ready to go

Friday's Meals:

M1 - 8 Whites / 1C Oats / Salsa
M2 - 200g Drained Lean Beef / 2C Green Beans
M3 - 8 Whites / 1C Oats / Salsa
M4 - 200g Drained Lean Beef / 2C Green Beans
M5 - 8 Whites / 1C Oats / Salsa
M6 - 200g Drained Lean Beef

Overnight - 1T PB

Comments - NO VARIETY & NO FLAX
100grams = 3.5oz for you AMericans...

Decided to switch my cab/calories counting to active carbs...after re-visiting Jodi's responses in another thread

P - 255
C (Active) - 160
F - 62
Cals - 2225

Notes - feeling much better this morning...my body seemed to need a couple days of complete rest. I was satrting to feel rundown.....experienced increased hunger (for me a tell-tale sign of fatigue), and Wednesday's leg workout I opted to substitute leg presses for squats
a sign that I was tired.

Feeling much better this morning...looking forward to training...feeling mentally strong too

Cheers

 

[Jodi]

OMG How can you eat that many egg whites is beyond me.

Comments - NO VARIETY & NO FLAX

I'm watching you and I better see some improvements there mister!

Feeling much better this morning...looking forward to training...feeling mentally strong too

Good now get your ass in the gym!!

100grams = 3.5oz for you AMericans...

 

[Fit Freak]

Damn me...I went out (partied) Sat night and can you say...TOO MUCH TO DRINK Needless to say Sunday was a write-off...didn't train...diet off BUT I did have an amazing time Sat night.

All in all it was well worth it...gotta have a life outside of the gym too

Back on track today...judging by the mirror it looks like I did a number on my abs from the partying...

Oh well...back on track today...I promise

 

[bludevil]

It is nice to let loose every once in a while though.
For me, the next day or so I feel so guilty about it that I train even harder in the gym and make sure my diets strict the following week.

 

[Fit Freak]

Yeah...I thought about hitting the gym but I felt I would just wear my body down even more...I opted for rest...which turned out well...cause I trained tonight and the pumps were insane

I'm glad I went out for sure...IMO it's important to find a blance b/w BB and life/having fun...at least when I'm not competing anyway!

Diet and training info to come tomorrow morning.

 

[Fit Freak]

Monday's Meals:

M1 - 8 Whites / Salsa / 1C Oats
M2 - 200g Chicken Breast / 2C G Beans
M3 - 175g X-Lean Ham Steak / 2C G Beans
M4 - 1.5 Scoops Protein / 1 Tbsp FLAX / 100g STrawberries
M5 - 8 Whites / Salsa / 1C Oats
M6 - 8 Whites / Salsa / 1C Oats

P - 250
Active C - 150
F - 55

Training - Chest / Triceps / Abs
Cardio - 40 minutes Eliptical

Good chest workout...poundages down a little but VERY good pumps/cuts

Looks like I've recovered from my expedition as a "weekend warrior"

Chest:
Bench Press
Incline Fly
DB Press with Stability Ball
Peck Deck
Crossovers superset with Dips

Tris:
SA OH Extensions
V Pressdowns
Wide Pressdowns
CG Push-ups on stability Ball

Abs:
Knee-ins
Decline crunch
Seated Weighted Cable Crunch
Weighted Side Bends

 

[Fit Freak]

Tuesday's Meals:

M1 - 8 Whites / 1C Oats / Salsa
M2 - 1 Egg / 8 Whites / Salsa
M3 - Tuna / 1Tbsp PB (should have had veggies but I was too busy shopping...hehe)
M4 - Tuna / Apple
M5 - 2C FF Cottage Cheese / 1T PB / 2T Cocoa
M6 - same as 5
Bed - Tuna / 1T PB

Training - Back / Calves / Traps

WG Pulldowns
CG Seated Row
DB Single Arm Row
Seated Hammer Row
Cable Pullovers
BB Shrugs
Standing Calf Raise
Seated Calf Press on Leg Press

Cardio - 40m Stairclimbing....got caught up in checkin' out the ladies

 

[Fit Freak]

Wednesday's Meals:

M1 - 8 Whites / 1C Oats / Salsa
M2 - 200g Round Steak / 2C Green Beans
M3 - 2C FF Cottage Cheese / 1T PB / 2T Cocoa
M4 - 1.5 Scoops Protein / 1T FLAX OIL / 150g Strawberries
M5 - 8 Whites / 1C Oats / Salsa
M6 - 2C FF Cottage Cheese / 1T PB / 2T Cocoa
M7 - 12 Whites / Salsa / 1/2TPB

P - 330
AC - 195
F - 73

Cals seem to be creeping up a bit lately...I think it's in response to the added cardio...but I'm not too worries cause it's summer time and I'm enjoying the cardio....sounds crazy when I say it though...

Training - Shoulders / Abs

Smith Overhead Presss
DB Laterals
Reverse Fly
BB Laterals
Reverse Peck Deck
DB Front Raises

Decline Crunch
Decline Knee-ins
Ball Oblique Crunch
W8ted Side Bends

Cardio - 20m Stairclimb & 10m Eliptical

Errrr.....over 2 hrs of intense yard work today too.....oh well...gotta be done

 

[Jodi]

WHERE'S THE FREAKIN VEGGIES???????


Oh, and how bout some EFA's in there too