My road to kicking a$$

[w8lifter]

Mar 5

Meal 1, 7:30

2 coffee
3 tbsp cream
1.25 Protein

Meal 2, 10:30

Canned tuna w/ onions
1 tbsp mayo
1.5 cups salad w/ oil&vinegar

Meal 3, 2:00 pm, post w/o

1.5 serving protein w/ water
1 tbsp flax seed oil
4 strawberries
1 cup veggies w/ oil&vinegar

Meal 4, 5 pm

4 oz chicken breast
1 tbsp p/b
salad w/ oil&vinegar

Meal 5, 8 pm

2 oz lean beef
2 whole eggs
1 white
1/2 green pepper

Totals - 1660 cals, 89 fat, 23 carb, 192 protein

Total Water - 9 litres

So much for the tweaks I was talking about

No water till noon tomorrow! Then pics.

Training

Too tired for chins today...

1a. Plate-loaded rows, different hand position each set: 35/12, 35/12, 35/10, 35/10...I've gotten way stronger on these, 3-4 weeks ago I was only doing 35/6 w/ 90 RI!

1b. Hyper-Extensions, full contraction at top: 20, 12, 12

2. Lat Pull, WG: 90/4 + 75/4 + 60/4; 75/6 + 60/6; 75/7 + 60/4 + 45/12

3. Cable Rows: 120/9 + 110/4 + 100/4; 110/8 + 100/5 + 90/5; 100/10 + 90/4 + 80/5

Cardio....Got major cramps in the middle of my cardio, that's never happened before!

30 minutes Elliptical.

 

[SteveDeBeave]

Originally posted by w8lifter
Cardio....Got major cramps in the middle of my cardio, that's never happened before!

9 sets of rows would give me the cramps!

63%P, 8%C, 29%F LOW carbs may be a cause also.

Nice workouts W8! I'm going to have to show my wife your journal.

 

[Dr. Pain]

Warned you about a multi-mineral (iron-free for men) with that much water I did! It may take a few days to get your electrolyte and mineral balance back and stop cramping, get some!

FC

 

[w8lifter]

Originally posted by Fat Cell
Warned you about a multi-mineral (iron-free for men) with that much water I did! It may take a few days to get your electrolyte and mineral balance back and stop cramping, get some!

FC

Yes Daddy........

 

[Jenny]

Wow W8, you're doing so great! You're such an inspiration..

 

[w8lifter]

Thanks Nike_Girl

Missing!

One pair of boobs, if found, please return ASAP!



Mar. 6

Meal 1, 7 am

2 coffee
2 tbsp cream
4 oz chicken

Meal 2, 10:30 am

3 whole eggs
3 egg whites
broccoli

Meal 3, 2:00 pm, post w/o

1.5 serving protein
1 tbsp flax seed oil
celery

Meal 4, 5 pm

Tuna
tbsp mayo
chopped onion & celery
1 whole egg

Meal 5, 8:30

4 oz chicken
tbsp p/b (outta veggies again!)

Meal 6, 11 pm

Same as 4, minus the egg

Totals: 1673 cals, 88 fat, 14 carb, 201 protein

Total Water - Lost count, I think 4.5 litres

Training

25 minutes elliptical
15 minutes stepper....30 intervals.

Got some good practicing in today on posing & routine!

 

[Pitboss]

Originally posted by w8lifter
Missing!

One pair of boobs, if found, please return ASAP!

Do I have to

 

[w8lifter]

Originally posted by Pitboss


Do I have to

LMFAO! Yes dammit....I should have known you took them!

 

[Pitboss]

Originally posted by w8lifter
LMFAO! Yes dammit....I should have known you took them!

Well I'm not done playing with them.. besides you're weren't planning on using them were you?

 

[CLPgold]

I think our boobs must have eloped somewhere

Thanks for the site info FC

Looks and sounds like things are going awesome.

Now I'm starting to get nervous about how close the comp is. I think I'm mostly nervous about the preparation actually getting there. Organizing kids and pets. Making it to the meeting the night before on time. Driving all the way there. Making sure I pack everything. Hoping the roads are OK. Making sure the house is tidy, laundry done, all errands done, loose ends at work done etc...etc...

 

[Pitboss]

Originally posted by CLPgold
Now I'm starting to get nervous about how close the comp is. I think I'm mostly nervous about the preparation actually getting there. Organizing kids and pets. Making it to the meeting the night before on time. Driving all the way there. Making sure I pack everything. Hoping the roads are OK. Making sure the house is tidy, laundry done, all errands done, loose ends at work done etc...etc...

Sounds like someone needs a nice hot bath, followed with a long, relaxing massage...

 

[w8lifter]

Originally posted by Pitboss


Sounds like someone needs a nice hot bath, followed with a long, relaxing massage...

Hey...I thought your hands were busy!


CLP....everything will be fine...go have your bath

 

[Pitboss]

Originally posted by w8lifter


Hey...I thought your hands were busy!


CLP....everything will be fine...go have your bath

Who said anything about using my hands to give her a massage???

 

[Sosunni]

W8, I gotta tell ya. You're pretty inspiring! Isn't it hard to eat all that bland stuff?? How do you spice it up?

Curious... I need to change my eating habits next.

Summer's JUST around the corner!

S

 

[Dr. Pain]

I think she is fuking awesome!


FC

 

[kuso]

Originally posted by Fat Cell
I think she is fuking awesome!


FC

FC....why don`t you tell us how you really feel??!!

 

[w8lifter]

Originally posted by kuso

FC....why don`t you tell us how you really feel??!!

No need for him to do that, I got the msg

 

[craig777]

W8,

Let Pitboss keep the boobs and play with them, it will keep him occupied. Boobs are overrated anyways. A great ass and legs are the best.

I am just curious but do the judges score higher for the women with larger breasts. That wouldn't seem to be fair, although as the Olympics showed judging isn't fair. If that were true you would have a lot of women having breast implants.

You are doing great, keep it up and I also am glad to hear that your ass will show up on time.

 

[elvn]

Hey w8lifter,
I was looking at the WSNO web site for some fit diets and I came across a pssting by a peson by your name andwondered if it was you.
If it was, the diet is much different from the one you are on now. I know I've asked many times about the keto type diet but have yet to try it b/c it requires lots of mental stamina which I am lacking right now.
Anyways, in regards to how you eat now and what you ate before, do you find the present diet to be doing better thing for your physique? Are you happy with your present diet?
What ratio do you use for your nutrient split in the offseason to still maintain your muscularity but keep your BF low also.
And good luck on April 6!!

 

[Pitboss]

Originally posted by craig777
I am just curious but do the judges score higher for the women with larger breasts. That wouldn't seem to be fair, although as the Olympics showed judging isn't fair. If that were true you would have a lot of women having breast implants.

While I have never been a judge or asked to be a judge, but I 'd still have to say that "breasts" can be an influence in judging. If you look at most fitness competitors over the years that have graced tha magazines.. meanign they have placed top in their class at one point or another they almost all have implants.

Alot of times though it has to do with the fact that as women lose BF they tend to lose their boobs to and that can have a mental effect on how they feel about themselves...

 

[w8lifter]

Regarding the implants....women are frequently praised backstage for their physique and told just how much better it would be w/ implants! I'm sure ya'll can do the math! Hasn't happened to me yet, but I'm sure it will eventually, in which case I'll enjoy some kung-fu fighting.

Elvn....I don't think I've ever posted any diet at WNSO...may though??? In any case, before I was even preparing for this comp, I reviewed my old journals and let me tell you...I wasn't even gonna follow them at all! I still had loads to learn back then. I think my physique is the best it's been yet, and it's due to the diet! I don't find the meals bland at all, but I may be weird that way. Anyway, it is much better than the low fat, mod carb diet I did before!

 

[craig777]

Hasn't happened to me yet, but I'm sure it will eventually, in which case I'll enjoy some kung-fu fighting.

Yours are just fine, not a problem at all, no siree. I wouldn't change a thing. no no

 

[w8lifter]

Mar 7

Meal 1, 7:00 am

2 coffee
2 tbsp cream
2 oz chicken
4 egg whites

Meal 2, 10:30, post w/o

1.5 srving protein w/ water
1tbsp flax seed oil
Celery

Meal 3, 2:00 pm

Tuna w/ chopped onions, celery
1 tbsp mayo

Meal 4, 5 pm

4 oz lean beef
1 tbsp p/b
2 cups spinach, steamed

Meal 5, 8 pm

3 oz lean beef
2 egg whites
1 yolk
steamed spinach

Meal 6, 11 pm

can tuna
1 tbsp oil

Totals: 1604 cals, 85 fat, 12 carb, 193 protein

Total Water = 5 litres

Damn! I'm outta everything...glutamine, protein, food! I freaking eat a lot! I need to find me a sugar-daddy on the side to pay for all my supps & food

Training

Squats 65/20
leg curls 40/12
standing calf, toes in 100/20
Squats 65/20
leg curls 30/20
standing calf, toes in 100/18
Squats 65/20
leg curls 30/15 + 20/5
standing calf, toes in 100/15
Squats 65/20
leg curls 30/15 + 20/5
Toe press, 2 plates a side 14
Squats 65/20
leg curls 30/13 + 20/7
Toe press, 2 plates a side 14
Toe press, 2 plates a side 12
Leg extension 30/10 + 15/10
Seated Calf Raise 20/15...10 sec rest...then 20/12
Leg extension 30/10 + 15/10
Seated Calf Raise 20/14...10 sec rest...then 20/12
Leg extension 30/10 + 15/10
Seated Calf Raise 20/14...10 sec rest...then 20/10

All done one after another, only rest was to guzzle water & write what I just did!

....then, just to be sure I couldn't make it up the stairs & to the car, I did 10 minutes of intervals on the stair master...no cheating on that fuker, if you don't lift your leg high enough, you fall down the bloody stairs!

Total Pain! Nothing like being weak in the knees & shaky legs from the Pain!

 

[mmafiter]

Total Pain! Nothing like being weak in the knees & shaky legs from the Pain!

Get a freakin' room!

 

[w8lifter]

Sumthin' wrong sweetie

 

[elvn]

hey w8,
how long did it take you to get your size?
am going to try your diet; it really isn't as bad as i thought. i tried last two days and didn't have those CRAZY cravings for chocolate b/c heck, i had my PB. and i felt satiated with the fat and heck i can eat high fiber fruits like strawberries so i think i am fine!
I have a whole pack of flax seeds that I need to use up. I think its alright to sub. this for flax oil no?
Good luck in your training!!!!

 

[w8lifter]

Mar 8


Meal 1, 7 am

2 coffee
2 tbsp cream
6 egg whites
1 yolk

Meal 2, 10:30 am

4 oz lean beef
1 tbsp p/b
veggies

Meal 3, 2:30 post w/o

Tuna
1 tbsp oil
celery

(outta protein!)

Meal 4, 5:00

4 oz chicken
1 tsp flax
2 cups salad w/ flax oil& vinegar

Meal 5, 7:30

2 oz chicken
2 whole eggs

Meal 6 10:30

1 cup oats
7 oz sweet potato w/ cinamon
1 tbsp p/b
1/2 cup fibre one

Totals: 1839 cals, 78 fat, 118 carbs, 172 protein

Total Water - 3 litres

Training

1. Seated Shoulder Press: 20/8, 20/8, 20/8, 20/7...lost a lot of strength on this due to my injury!

2. Side Laterals: 12/10 + 10/10, 12/10 + 10/5 + 5/10, 12/10 + 10/5 + 5/10, 12/8 + 10/8 + 5/10

3a. Machine shrugs: 75/20, 85/12 + 75/8, 75/15

3b. Reverse Curls: 20, 20, 15

4a. Front Raise: 10/12 + 5/10, 10/12 +5/10, 10/9 + 5/10

4b. Upright Rows: 45/8, 45/6, 45/7

5. Bent over Laterals: 10/12 + 5/12, 10/12 + 5/12, 10/10 + 5/10

40 minutes elliptical.

 

[w8lifter]

Originally posted by elvn
hey w8,
how long did it take you to get your size?
am going to try your diet; it really isn't as bad as i thought. i tried last two days and didn't have those CRAZY cravings for chocolate b/c heck, i had my PB. and i felt satiated with the fat and heck i can eat high fiber fruits like strawberries so i think i am fine!
I have a whole pack of flax seeds that I need to use up. I think its alright to sub. this for flax oil no?
Good luck in your training!!!!

The flax seeds are good for fibre, but really don't make a good substitute for the oil. The seeds will be passed through your system undigested.

I've been training seriously for three years now

 

[w8lifter]

Mar 9!

Okay! Now, I'm starting to get nervous! I don't know why, but I am...I'm worried I'm not gonna be ready in time.

Meal 1, 7:30

2 coffee
2 tbsp cream
5 egg whites
2 yolks

Meal 2, 10:30

Tuna
1 tbsp mayo
1 tsp flax
2 cups salad w/ flax oil & vinegar

Meal 3, 1:30

Tuna
1 tbsp oil...half olive/half flax
Mixed veggies

Meal 4, 4:30

4 oz lean beef
1 tbsp p/b

Meal 5, 7:30

3 oz lean beef
3 egg whites
2 tsp flax

Meal 6, 11 pm

4 oz chicken
1 tbsp p/b

Totals: 1753 cals, 99 fat, 12 carb, 194 protein I ate a lot of fat today!

Total water = 5.5 litres

Training

35 minutes elliptical
10 minutes treadmill

 

[realdeal]

12g of carbs!!!!! you must be out of it. how many days do you go low carbs? and what comp are you getting ready for?