Yep I will be there.. awesome!!
have a great rest of the week.. I am reading.. smiles.
Eri'
have a great rest of the week.. I am reading.. smiles.
Eri'
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Hardening up before Competition Diet
- Thread starter Fit Freak
- Start date
Here is yeaterday's nutritional info
ept calories relatively high today since I did a good, hard cardio session and trained legs like a mad-man:
6:30 AM Cardio - 40m Eliptical / 15m 15% Incline Treadmill Walk
8:00 AM Tuna / 3/4 Cup Brown Rice / 375ml Mixed Vegies / 2 Tbsp Soy Sauce
10:30 AM 1/2 Scoop Whey Protein
11:30 AM 8 Egg Whites / 1 FF Cheese Slice / 1 Cup Oatmeal (dry)
1:45 PM 1 Tbsp PB
2:30 PM 2 Cups Cottage Cheese 1% / 1 Tbsp PB / 2 Tbsp Unseetened Cocoa
6:10 PM 1/2 Banana / 1/2 Tbsp Unsweetened Cocoa / 1 Tbsp PB
8:20 PM Meso Tech / 5g Creatine
9:20 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
BED 1 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups Cottage Cheese
Macro Totals:
347P / 261C / 80F / 3150Cals
Still need to work on adding meat and maybe more vegie and fruit.
I find I'm very hungry at night but it could be b/c I don't get chance to et much while I'm at work training clients and running the center.
See above for yesterday's training log...LEGS
ept calories relatively high today since I did a good, hard cardio session and trained legs like a mad-man:
6:30 AM Cardio - 40m Eliptical / 15m 15% Incline Treadmill Walk
8:00 AM Tuna / 3/4 Cup Brown Rice / 375ml Mixed Vegies / 2 Tbsp Soy Sauce
10:30 AM 1/2 Scoop Whey Protein
11:30 AM 8 Egg Whites / 1 FF Cheese Slice / 1 Cup Oatmeal (dry)
1:45 PM 1 Tbsp PB
2:30 PM 2 Cups Cottage Cheese 1% / 1 Tbsp PB / 2 Tbsp Unseetened Cocoa
6:10 PM 1/2 Banana / 1/2 Tbsp Unsweetened Cocoa / 1 Tbsp PB
8:20 PM Meso Tech / 5g Creatine
9:20 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
BED 1 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups Cottage Cheese
Macro Totals:
347P / 261C / 80F / 3150Cals
Still need to work on adding meat and maybe more vegie and fruit.
I find I'm very hungry at night but it could be b/c I don't get chance to et much while I'm at work training clients and running the center.
See above for yesterday's training log...LEGS
Also...I know I'm looking at possibly gaining some LBM so you all may be wondering why the cardio:
I'm heading off to "Aircrew Selection" in a few weeks (Oct.20-26) in Toronto, Canada (of course)....as my final stage in the selection process as a pilot in the military. I'll be having numerous tests done so I need to be in excellent cardiovascular condition.
Hope it all goes well....anyone here from TO...other than Queen of Squats???
I'm heading off to "Aircrew Selection" in a few weeks (Oct.20-26) in Toronto, Canada (of course)....as my final stage in the selection process as a pilot in the military. I'll be having numerous tests done so I need to be in excellent cardiovascular condition.
Hope it all goes well....anyone here from TO...other than Queen of Squats???
Yup...60 grams of protein in each 2 Cup serving of Cottage Cheese so this alone yesterday amounted to 180 grams plus 52 grams in Meso Tech, 30 grams in 8 egg whites, another 30 grams in tuna and some extra in all the PB, etc. Adds up to about 350 grams...I know it's a bit much...I'd like to keep it at about 275.
Do you think I should display the macros each meal...I do at home on my computer but I just thought I would be including uneccessay junk for people to have to search through.....????
I agree... I cut dairy & breads and lost 4lbs of bf in two weeks!!!
Good luck in your comp!!!
Yeah I know but it's so convenient to take to work...I'm going to try and cut back on it a bit.
Thx Butterfly...but I won't be starting my cut until January.
BTW...just picking your head TP...what do you think is wrong with lots of dairy based on what I said I'd like to accomplish? I've found that it has helped my hunger late-night since the milk sugars take longer to break down. Also the calcium is great too. I welcome all input...the more info the better.
Thx Butterfly...but I won't be starting my cut until January.
BTW...just picking your head TP...what do you think is wrong with lots of dairy based on what I said I'd like to accomplish? I've found that it has helped my hunger late-night since the milk sugars take longer to break down. Also the calcium is great too. I welcome all input...the more info the better.
FF, your abs in the pic look amazing....wow!!! great work
Bottom line is no protein source has a perfect array of aminos and you need a variety to get the fullest benefits. So to much from one source is not ideal.
Also, and I know you aren't on a cut, dairy is not the best for recucing BF. If you have no probs with that, then that is a non issue.
Hey FF, I want to put a picture of mine along with were my name appears, can you please tell me how to do that...you are coing to Toronto on Oct 20?? good luck with your selection...
Here are the last 2 day's ntrition info...once again full of cottage cheese
6:30 AM Cardio - 40 Hard Eliptical Intervals / 20 minute steady pace Eliptical
8:10 AM 2 Cups 1% Cottage Cheese / 1 Tbsp PB / 2 Tbsp Unsweetened Cocoa
11:50 PM 8 Egg Whites / 1 FF Cheese Slice / 1 Cup Oatmeal (dry)
3:00 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
6:45 PM 150 Pork Tenderloin / 3/4 Cup Brown Rice / 1/2 Cup Muschrooms / 1/2 Cup Mixed Beans / 1/4 Cup Crushed Tomatoes
9:30 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
Bed 2 Cups 1% Cottage Cheese / 1 Tbsp PB / 2 Tbsp Unsweetened Cocoa
No weughts today - REST
Macro Totals:
352P / 254C / 85F / 3190 cals
Yesterday:
7:00 AM Cardio - 30 minutes Eliptical
8:00 AM 150 Pork Tenderloin / 3/4 Cup Brown Rice / 1/2 Cup Muschrooms / 1/2 Cup Mixed Beans / 1/4 Cup Crushed Tomatoes
11:20 AM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
3:30 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
6:15 PM 1 Scoop Whey Protein / Banana
7:45 PM Train - Shoulders / Traps
9:30 PM 8 Egg Whites / 1 FF Cheese Slice / 1 Cup Oatmeal (dry)
Bed 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
Macro Totals:
314P/ 255C / 81.5F / 3010cals
Trained Shoulders:
training light today...no pressing movements but will be utilizing supersets and high reps:
3 supersets of 12x25 DB Lateral Raise / 8x50 BB Front Raise / 12x35 Bent-Over Laterals
2x20x12 / arm no rest....single-arm leaning lateral raise
3x120 Reverse Peck Deck
3x15x100lb DBs Shrugs
Not my usual routine for shoulders but it felt great for a change of pace....nice pump!
Weight seems to be staying steady at 180lbs...and looking a bit tighter in the stomach... Not going to change much in the next 10 days or so...cardio at 4 x / wk and weights 4-5x/wk...about 3000 cals per day with one cheat meal at the end of the week.
6:30 AM Cardio - 40 Hard Eliptical Intervals / 20 minute steady pace Eliptical
8:10 AM 2 Cups 1% Cottage Cheese / 1 Tbsp PB / 2 Tbsp Unsweetened Cocoa
11:50 PM 8 Egg Whites / 1 FF Cheese Slice / 1 Cup Oatmeal (dry)
3:00 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
6:45 PM 150 Pork Tenderloin / 3/4 Cup Brown Rice / 1/2 Cup Muschrooms / 1/2 Cup Mixed Beans / 1/4 Cup Crushed Tomatoes
9:30 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
Bed 2 Cups 1% Cottage Cheese / 1 Tbsp PB / 2 Tbsp Unsweetened Cocoa
No weughts today - REST
Macro Totals:
352P / 254C / 85F / 3190 cals
Yesterday:
7:00 AM Cardio - 30 minutes Eliptical
8:00 AM 150 Pork Tenderloin / 3/4 Cup Brown Rice / 1/2 Cup Muschrooms / 1/2 Cup Mixed Beans / 1/4 Cup Crushed Tomatoes
11:20 AM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
3:30 PM 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
6:15 PM 1 Scoop Whey Protein / Banana
7:45 PM Train - Shoulders / Traps
9:30 PM 8 Egg Whites / 1 FF Cheese Slice / 1 Cup Oatmeal (dry)
Bed 2 Tbsp PB / 2 Tbsp Unsweetened Cocoa / 2 Cups 1% Cottage Cheese
Macro Totals:
314P/ 255C / 81.5F / 3010cals
Trained Shoulders:
training light today...no pressing movements but will be utilizing supersets and high reps:
3 supersets of 12x25 DB Lateral Raise / 8x50 BB Front Raise / 12x35 Bent-Over Laterals
2x20x12 / arm no rest....single-arm leaning lateral raise
3x120 Reverse Peck Deck
3x15x100lb DBs Shrugs
Not my usual routine for shoulders but it felt great for a change of pace....nice pump!
Weight seems to be staying steady at 180lbs...and looking a bit tighter in the stomach...
Not going to change much in the next 10 days or so...cardio at 4 x / wk and weights 4-5x/wk...about 3000 cals per day with one cheat meal at the end of the week.
Thanksgiving Day GOAL:
I'm eating at the Sheraton Hotel's BEAUTIFUL Holiday evening buffet.......I want to try and avoid eating WAY too much...I hate when I eat so much that I feel like getting sick...I'll let you know how I do. It's hard since they have pretty much everything and it's soooo yummy
I'm eating at the Sheraton Hotel's BEAUTIFUL Holiday evening buffet.......I want to try and avoid eating WAY too much...I hate when I eat so much that I feel like getting sick...I'll let you know how I do. It's hard since they have pretty much everything and it's soooo yummy
Happy Thanksgiving weekend...enjoy the yummy buffet..
Ohhh FF, I have a huge smile on my face thanks so much for your feedback,(by the way I like your long e-mails), its make total sense to me, its like you read my mind you are right 101%, sometimes I get way too ambitious, and push myself physically and mentally...you are also right about my body being in as you said,patience/ giving things time with a postive attitute will
make me achieve my goals of great health and body...thanks again
make me achieve my goals of great health and body...thanks again
Cheers....BTW...definately not going to a healthy night tonight....friends are home for the weekend and we're having quite a bash...with some hardcore dancing to follow...can't wait as I haven't seen them since summer!
OK...here's the deal...I will be going away this week and returning the end of October. Because of this I will not be makingany entries in my diary fora couple of weeks.
I'll stillbe checking the board though...just won't be tracking diet and training info.
Cheers....FF
I'll stillbe checking the board though...just won't be tracking diet and training info.
Cheers....FF
