Chunky Monkey to Hunky

[Rocco32]

Alright, this will be my Journal Starting Feb 1- 12 weeks out from my first BB Competition. AAAaahhhhhgggggg!

No Whoring in this Journal, only training and diet posts. Feel free to whore up my other journal though

 

[Rocco32]

I will be doing TP's Carb Cycling with Jodi as my mentor and coach! Yeeaaahhhh Jodi!

The following are the supplements I will be taking:
Optimum Nutritions Whey Protein
Body Tech Creatine (may cut it out soon)
ALA
ECY Stack
Leptigen
Xtreme Formulation's ICE
Xtreme Formulation's Ulitimate Peptide
Fish Oil
Lipoderm-ultra/Ab-solved
and a whole slew of vitamins!

I'll start Cardio in 6 weeks, that will be 6 weeks out from the Competiton.

 

[Jenny]

I love the name Looks great in here my friend

 

[Rissole]

All the best my good buddy
Go da hunky

 

[Rocco32]

Thanks Jen and Ris! Although Ris- that bicep is intimadating me in here! J/K

Sunday will be my first High Carb day. I will also work out and go to work, so it should look something like this:

9:00am Meal 1, Prew/o Shake- 1.5 cup Oats, 40g Protein, 1 TBSP PB, 3 Fish oil Tabs, 1 plum

11:30am Meal 2, Post w/o Shake- 1 cup oats, 1 pear, 50g Protein

1:00pm- Leptigen

2:30pm Meal 3- 1 cup of rice, 2 Turkey Burgers, 1 cup of green beans, 1 plum, 3 fish oil tabs

5:30pm Meal 4- I'll be at work doing Sec, so I'll need like a shake for this meal. Shake- 40g Protein, 13 fish oil Tabs (no fat in the shake)

6:30- Leptigen
8:00pm Meal 5- 1 cup rice, 1 cup Zucchuni, 1 plum, 5oz Steak, 3 fish oil tabs.

11:15pm Meal 6 Shake- 30g protein, 10 fish oil tabs

How does this look? This is harder putting together than I thought!

 

[Jodi]

Originally posted by rock4832
Thanks Jen and Ris! Although Ris- that bicep is intimadating me in here! J/K

Sunday will be my first High Carb day. I will also work out and go to work, so it should look something like this:

To start, you have too much fat. Let's see how we can fix this up.

9:00am Meal 1, Prew/o Shake- 1.5 cup Oats, 40g Protein, 1 TBSP PB, 3 Fish oil Tabs, 1 plum

Take out the PB because you have the Turkey Burgers which is 1 High Fat Protein, then you have the Steak which is your second high fat protein meal. Also, make it 5 Fish Oil

11:30am Meal 2, Post w/o Shake- 1 cup oats, 1 pear, 50g Protein

Good

1:00pm- Leptigen

2:30pm Meal 3- 1 cup of rice, 2 Turkey Burgers, 1 cup of green beans, 1 plum, 3 fish oil tabs

Make it 5 Fish Oil

5:30pm Meal 4- I'll be at work doing Sec, so I'll need like a shake for this meal. Shake- 40g Protein, 13 fish oil Tabs (no fat in the shake)

Only 5 Fish oil. This diets is not high in fat but not low in fat either.

6:30- Leptigen
8:00pm Meal 5- 1 cup rice, 1 cup Zucchuni, 1 plum, 5oz Steak, 3 fish oil tabs.

Skip the Fish Oil

11:15pm Meal 6 Shake- 30g protein, 10 fish oil tabs

Make it only 5 Fish oil

How does this look? This is harder putting together than I thought!

Other than the fat it looks good. You only need 20 fish oil caps per day

 

[atherjen]

GOOO ROCK!!!!! Best of luck hun, Ill def be following along!!

 

[Rocco32]

Thanks Atherjen! I'm so glad you visit my journal, you always have great things to say!

Alright, Sundays High Carb is settled with Jodi's corrections!

Now- Monday's Low Carb

9:00am Meal 1, Prew/o Shake- 1.5 cup Oats, 40g Protein, 5 Fish oil Tabs, 1 plum

11:30am Meal 2, Post w/o Shake- 50g Protein

12:45- Leptigen

2:30pm Meal 3, Shake- 40g Protein, 5 fish oil Tabs ( I don't want 3 shakes in a row, but i'll be in lecture from 1-4 with no break. No food allowed. Should I do something different with Meal 2 the post w/o meal?)

3:45- Leptigen

5:30pm Meal 4- 5oz Steak, 1 pear, 1 cup Zucchuni, 2 cups rice

8:30pm Meal 5- 30g protein, 1 cup green beans, 5 fish oil tabs

 

[atherjen]

your welcome hun, but dont thank me!!

hmm "11:30am Meal 2, Post w/o Shake- 50g Protein"

-wheres the carbs?

 

[Rocco32]

Shoot, your right athejen! Switch the carbs from the prew/o to the one post w/o. That's what I meant to put!

 

[atherjen]

hehe no no. keep the carbs preworkout!! move the ones in meal 4(the rice)

 

[Jodi]

Carbs pre and post workout

Can you change meal 1 instead?

 

[Rocco32]

So have carbs only pre and post w/o and drop the carbs in meal 4? My meal 1 is always the same for pre w/o. I can't eat many eggs w/o problems and I can't stand cooked oats.

 

[Rissole]

I blend my oats till they're like powder and mix with the eggs to cook It goes like bread. I cook it in a pot and flip it when its almost done and your left with a round "loaf" cut into triangles and 'voila'
Alternately, powder up oats as b4 and mix into shake, its abit gritty but you can get it down ok

Hey Jodi, is there much difference between rolled oats and oatbran??

 

[Rocco32]

you mix the oats dry in the mixer Ris? How many eggs do you cook? 2 whole and 7 whites? Sounds interesting! How much oats though Ris? I need to do 1.5 cups to get my carbs for the day.

 

[P-funk]

go get 'um rock.......good luck man

 

[Rissole]

I fill a cup to 200ml line and use a bar mix blender thing to destroy oats Yes, dry.
Then 8 whites + 2 whole eggs in the pot and just chuck the oats into that and mix with a spoon, you could use the bar mix thing if you wanted but a spoon is easier to clean
I dont know my carb levels, i just eat exactly what Han has told me too

 

[Jill]

Good luck-but you are a 'hunk' already!

 

[Rocco32]

Thanks P-funk and Jill! My body image changes about every 1/2hr! I think it depends which mirror I walk past

I tried the oats and eggs. Pretty good! Although I don't think I can go much over 1 cup of oats though. It takes forever to eat!

So meal 1 on Monday, Low Carb will be 2 whole eggs, 1 cup oats, 1 plum and 5 fish oil tabs.

Jodi, is there any meat or sausage I could put in too? Just wondering

 

[atherjen]

Originally posted by rock4832



So meal 1 on Monday, Low Carb will be 2 whole eggs, 1 cup oats, 1 plum and 5 fish oil tabs.

hmm I think 2 whole eggs is too much fat in that first meal. why not add more egg whites for more protein? or any sort of lean protein for that matter!

I think your INSANE to not like cooked oats. its my fav!!

 

[BabsieGirl]

Good luck Rock!

 

[Jodi]

Originally posted by rock4832
Thanks P-funk and Jill! My body image changes about every 1/2hr! I think it depends which mirror I walk past

I tried the oats and eggs. Pretty good! Although I don't think I can go much over 1 cup of oats though. It takes forever to eat!

So meal 1 on Monday, Low Carb will be 2 whole eggs, 1 cup oats, 1 plum and 5 fish oil tabs.

Jodi, is there any meat or sausage I could put in too? Just wondering

I think the 2 whole eggs are fine because that low carb day has only one other meal that is a high fat protein and you are suppose to have 2 so you can count the eggs as your 1st high fat protein meal and the steak as your 2nd high fat protein meal. You could do 1 whole egg and the rest whites with some lean ground sirloin or 2 whole eggs with the rest whites and lean ground turkey. No sausage

 

[PreMier]

Hey rock

Jodi-- Three things destroy oil(light, air, HEAT) And putting an oil in a geltab requires heat. Also isnt wheat germ oil better than fish?

 

[Jodi]

Wheat germ oil? Your kidding right? Its high in n6 and n9 but there are very little n3's. That means you are getting very little EPA/DHA. Your body must convert the very little omega into EPA/DHA and it doesn't convert at 100%. I think wheat germ oil is high in Sat fat as well.

Fish Oil Processing:
All fish oil for dietary supplements is refined to a lesser or greater degree. Refining requires bleaching clays, heat under vacuum, winterization and deodorization (molecular distillation). We cannot classify any of these processes as natural or gentle, however they are necessary in order to produce a pure and safe product for human consumption.

Molecular distillation is the only method (currently) that can remove metals, pcbs and other toxins to below detectable levels for human consumption. A molecular distillation process that takes only 45 seconds at 250 degrees C under high vacuum. This shortening of the "sit" or "residence" time for the process greatly improves the quality because it guarantees that no trans fats are created. Other molecular distillation processes and steam distillation have the potential to create trans fats because of the length of time the oil sits at high temperature.

Molecular distillation is also used to concentrate and increase the levels of EPA and DHA well above the standard 18% EPA and 12% DHA. Molecular distillation must occur before concentration begins! If the fish oil is concentrated prior to distillation it will also concentrate the PCBS's, metals and other toxins significantly increasing their levels. Therefore it is essential that fish oil be molecularly distilled prior to concentration.

Here is a quote from an article on fish oil processing.

Please read my articles on fish oil in the sticky in Diet and Nutrition to understand why Fish oil is by far the best EFA you can possibly take.

 

[PreMier]

Maybe I am thinking of the wrong(wheat) oil...
Anyways thanks.

 

[bludevil]

Rock,

Good luck, I'm pulling for ya
Per your PM, here's the fat loss training routine I used while on carb cycling diet.

For some reason it will not let me copy url, so navigate to www.abcbodybuilding.com
In the top navigation menu, mouse over Workouts tab and click on Wourkout Index Page. Scroll down to Hardcore Training Programs section and find "12 Weeks to Burning Fat " The Workout "

I kept to the routine pretty strict except I only did cardio 1 day a week instead of 2. I also only did abs 1 day a week doing 200 reps. 4 sets of 50 with varying exercises.

 

[bludevil]

FYI, the last 4 weeks of diet, I stacked Ergolean MC with Ab-solved.

 

[Rocco32]

Thanks for the link, I'm checking it out! Did you notice good results with the Ab-solved?

 

[Rocco32]

THREAD OFFICIALLY OPEN, THE CUT BEGINS!!!

Today was Push 1A

Bench, 4 sets-
195x8
195x5
195x6
185x5 (6 w/ help from spotter)

Decline HS, 3 sets-
20x8
230x7
240x6 *PB

Incline Flye, 1 set-
40x8 *PB

Squat, 3 sets-
135x8
155x8
165x7 *PB

Leg Press, 3 sets-
360x8
410x8
450x8

DB Press, 3 sets-
60x8
60x6
60x5

Side Laterals, sitting 3 sets-
25x7
20x8
20x7

Machine Bent Laterals, 3 sets-
20x8
25x8

Dips, 2 sets-
10x8
20x7

Behind Head Tri Ext, 2 sets-
40x10
60x8

One Hand DB Ext, 1 sets-
25x8

Standing Calf, 3 sets-
255x8
275x8
282.5x7 *PB

Donkey Calf, 3 sets-
200x8
230x8
250x8 *PB

 

[atherjen]

Yee Haw!! let the fun begin!! 12 weeks to go! Your going to do great!!
nice workout too!