RealDeals getting ready!!!

[realdeal]

You are my Coach!! and so i trust you with what goes into my body and how i turn out in the end. Should i put an apple in place of the banana? Do i do that meal plan everyday? or do i add more carbs in one day? i was wondering

 

[realdeal]

Originally posted by w8lifter
RD

Here's a good schedule for cardio from FC. The plan is to increase it bit by bit each week.

Now: 2x
Next week: then 2 + 1 HIIT
Week 3: then 2 + 2

then you increase the length by 5 minutes etc!

Noware these cardio sessions done in HIIT form or are they moderate walks?

 

[Dr. Pain]

Check your PM in a few minutes!

FC

 

[Dr. Pain]

Originally posted by realdeal



Now are these cardio sessions done in HIIT form or are they moderate walks?

No traditional, OR HIIT, here is a really good explanation!


http://www.bodybuildingworld.com/vol6_3/cardio.htm


Print it, live it!

FC

 

[realdeal]

Alright, now i tried the HIIT type training this morning on my treadmill, and like i said when i run for over 10 minutes combined i start having problems in my shines and sides of feet. I did the HIIT for 30sec on and 30sec off, for 12minutes. after that i couldnt do anymore so i just walked up until i hit 20minutes.

Now last year i did the HIIT training a couple times at the gym in the morning on a Cross Trainer and it was great. I had no pain and was sweating mad. Now if i had seen that article which you just posted, last year would have been a different story.

Now that being said, i just switched gym's last week. The gym that im at right now is closing because they went into part ownership of a new gym which I was supposed to be at right now. But since they are not finished construction, they said i can workout here until they open (BTW, they were supposed to open as early as Feb.1st). So that kind of screwed me up. Now the gym that im at now, is more of a HARDCORE gym and older gym, so they dont have any Cross Trainers and they have only one treadmill. That is why i got a treadmill for my house.

What should i do? They said that the other gym is going to be opening the first weeks of May. but you never know right?

 

[Dr. Pain]

Do you own a bike and have a spare $50 bucks?

If so, go down to a second hand/used sporting goods store if you have one and get a wind trainer, or magnetic trainer (not rollers unless your very experienced). You place your bike it at home, crank MTV or whatever, buy a fan, and your good to go!


FC

 

[realdeal]

Yes i have a stationary and normal bike. What the hell is a wind trainer, or a magnetic trainer? is it for stationary bikes?

 

[realdeal]

week 2 day 10

20minutes cardio- tried HIIT training, could only do it for 10minutes then you know what happened (i posted it up in a earlier thread)

845am
1 egg
5 whites
5 oz beef
1/2c oatmeal
1 tbsp flax
vits/mins, zc, cal, pot

1145am
6oz chicken breast
3 oz beef
apple

230pm
8oz salmon
4oz yam
asparagus

515pm
2 scoops whey
1/2c strawberries

8pm
4 oz salmon
4oz chicken breast
veggies
1 Tbsp flax

930pm
2 scoops whey

TOTAL:
342g Protein
96g Carbs
117g Fat
2805 Calories

 

[Jenny]

Things are looking very good here RealDeal....

 

[realdeal]

Thanks NG, i try to keep simplicity, with the help of W8 and Dr. Pain (a.k.a. Fat Cell) i hope to be in my best condition this year!!

 

[Jenny]

I'm sure you will be! I can't believe you're only 18.. which I am too by the way! Anyways, good luck with everything!

 

[realdeal]

Thanks, when it comes down to my competition i will be 19yrs old. Then after my show, i will go to the clubs and PARTY!!!!

 

[Jenny]

I'll be 19 too this year..
I bet you miss that partying now while cutting.. Not room for any drinks if you want to win that comp.. But I'm sure you're not even thinking about it.. far to dedicated..

 

[realdeal]

Thats right. Last time, i went out a lot during my cutting phase, but this time is strict!

 

[realdeal]

week 2 day 11

730am - 20minutes HIIT on stationary bike

9am-
1 egg, 5 whites
5oz beef
1/2c oatmeal
1 tbsp flax

1130am-
4oz beef
4oz chicken breast
apple

245pm-
8oz salmon
6oz yam
vegetables

530pm-
2 scoops whey
glutamine

6-7pm Trained- Quads, calves

715pm-
2 scoops ProM3
apple
creatine/glutamine

830pm-
2 eggs
4 whites
1 oz beef
3 oz salmon

Total=
335g Protein 58%
125g Carbs 22%
119g Fat 21%
2911 Calories

 

[realdeal]

week 2 day 12

214lbs this morning

9am
3 eggs
5 whites
1/2c oatmeal
vits/mins, pot, cal

1145am
1 can tuna
1 tbsp mayo
4 oz chicken breast

215pm
2oz chicken breast
5oz beef
beans

515pm
2 scoops
1 tbsp flax
glutamine

615pm-730pm Trained= Delts, Biceps, Abs

745pm
2 scoops ProM3
Apple
creatine/glutamine

830pm
can of tuna
1 tbsp mayo
4oz beef
beans

Total=
294g Protein (65%)
65g Carbs (14%)
94g Fat (21%)

2282 calories

 

[Dr. Pain]

Looking good! Your oatmeal is 27 and the apple 22-30 (size), you may want to redefine the caloric value of the beans?

Calories may be too little were it not for a carb day (meal) coming, so this should average out for the week!

RD, w8 and I are working on it for you! It would be a big help to get a nine site, and show your pics 2 weeks early! We need you at 14% or lower, 14 weeks out!

Use this:

http://weightrainer.virtualave.net/bodycalc.html

or this:

http://maelstrom.seos.uvic.ca/people/zahariev/misc/bf_methods.html

(see Parrillo nine site)

DP

 

[realdeal]

I will get the calculations for you guys on Sunday. As for the pics, do you want them at 14 weeks out? if so it can be done sometime early next week. i will take pics on Monday then develop them asap.

What is good to put in place of the beans? Broccolli? asparagus?

 

[Dr. Pain]

Yes a fiberous less starchy veggie, salad greens too!

Need minimally, relaxed front, relaxed back (you of course know this means NOT relaxed), front and rear double bi, ab and thigh, you may keep these private if you want! Lat spreads are optional.

The reasoning for pics now is so we can check the accurracy of the skinfolds to what we actually see!

Next test and pics at 10 weeks, hopefully at under 10%

DP

 

[realdeal]

no problem, i will pm them to you when i get them.

 

[realdeal]

week 2 day 13

730am- 25minutes HIIT cardio on stationary bike.

830am
3 eggs
5 whites
1/2c oatmeal
vits/mins,cal,pot,vitC

1145am
4oz chickn breast
4 oz beef
apple

215pm
8oz ch. breast
asparagus

415pm
2 scoops whey
1 tbsp Flax
creatine/glutamine

615pm
7oz beef
asparagus

9pm
2 scoops whey
1 tbsp Flax

Total:

319g Protein 62%
73g Carbs 14%
126g Fat 24%
2702 Calories

No training with weights today. I am switching up my weight training routine starting Monday.

Mon-
AM- Cardio (HIIT on Bike=25minutes)
PM- Chest, Abs

Tue-
AM- Cardio (moderate walk on Treadmill=25minutes)
PM- Quads, Calves

Wed- OFF

Thurs-
AM- Cardio (moderate walk=25minutes)
PM- Back, Hams, Abs

Fri-
PM- Delts, Traps, Calves

Sat-
Am- Cardio (HIIT on Bike=25minutes)
PM- Bi's, Tri's, Forearms

Sun- OFF

 

[realdeal]

week 2 day 14

9am
3 eggs/ 5 whites
1/2c oatmeal
vits/mins, pot, ech, cal

11am
2 scoops whey

130pm
8oz ch. breast

445pm
8oz sirloin steak
asparagus

630pm
8oz ch. breast

8pm
4oz ch. breast
4oz steak

Total-
301g protein 71%
57g carbs 14%
63g fat 15%
1999 calories

 

[realdeal]

week 3 day 15

213lbs this morning

7am-Cardio HIIT on Bike (30minutes)

830am
3 eggs
9 whites
1/2c oatmeal
1 tbsp flax
vits/mins

1130am
8oz ch breast
broccolli

230pm
8oz sirloin steak
broccolli

530pm
2 scoops whey
glutamine

6-7pm Trained= Chest, Abs

7pm
2 scoops ProM3
1 apple
1 tbsp flax
glutamine/creatine

830pm
3oz steak
3 eggs
3 whites

Total=
304g Protein
60g Carbs
103g fat
2383 calories

 

[Dr. Pain]

RD, I am certainly impressed by how you have mastered the nutrition side of things so quickly!
Your weight is stabilized and hopefully you are shedding BF and possibly gaining some LBM! Another week or two and you will be ready for a tweak. Keep posting your BW and condition, this is very useful!



My concern as I have expressed to you privately is over the skinfoolds, we will need to see your pics to corroborate
the readings!

If your BF does not reduce rapidly with diet and mild cardio, we will be unable to keep out promise of you retaining size in the amount of time we have! More drastic measures will have to be undertaken which may possibly compromise size and thickness.

So, let's keep going foward and see what we can do.

DP

 

[realdeal]

Sounds good boss, my diet is going great so far and i havent had ANY temptations for cheating. My workouts are also intense and i sweat alot. I get around 8 hours of sleep a day.

i am looking forward to the hell you guys are planning for me in the coming weeks.

RD

 

[realdeal]

week 3 day 16

7am - moderate walking on treadmill (30min)

815am
3 eggs
7 whites
1/2c oatmeal
vits/mins

1130am
8oz ch. breast
onions

230pm
8oz ch. breast
1 tbsp flax

530pm
2 1/4 scoops whey

6pm-7pm= Trained=Quads and calves (great sweat, it was 28 degree celsius here in Canada, i loved it)

715pm
2 scoops ProM3
apple
1 tbsp flax
creatine/glutamine

830pm
8oz ex. lean beef

930pm
2 eggs
2 whites

Total=
313g Protein
61g Carbs
109g Fat
2477 calories

 

[realdeal]

week 3 day 17

212lbs this morning


Today i had off on training. My quads are killing today because i had an amazing workout yesterday.

830am
5oz ch breast
2 eggs
4 whites
1/2c oatmeal
vits/mins

1115am
8oz ch breast
1/2c oatmeal

230pm
6oz beef
broccolli

530pm
2 scoops ProM3
1 tbsp flax
creatine/glutamine

8pm
5oz ch breast
3oz beef
broccolli

930pm
2 scoops whey
4 whites

Total=
308g protein
71g carbs
83g fat
2263 calories

 

[realdeal]

I almost passed out at the gym today. It has been Very humid and Hot these past few days here in Toronto. About 28 degrees celsius, which is in the 80's i think for you americans. I love this kind of weather.

 

[Robboe]

RD, will you please keep track of training too? eg exercises, weights used, reps achieved etc... Basically the whole sch-bang.

Thanks man.

 

[realdeal]

i will try to do that TCD, but i probably wont remember every weight that i used for every set. but i will try.