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The Saga continues.....
- Thread starter P-funk
- Start date
Hey Brother, Great lookin W/O!!! I do planks too!!! They are a biatch 
Great w/o. Bet those two sets of squats were killer 
J/K, and I'm not giving out blob jobs. I've tried planks but don't think I do them right 
J/K, and I'm not giving out blob jobs. I've tried planks but don't think I do them right 
PreMier said:
yeah, my knee feels great. I think I didn't loose so much strength from my injury as much i just lost confidence. I was realy scared of my knee just poping out again. These felt nice though. The weight felt like nothing on my back.
As of late I have been getting many questions and PMs about what it is I am eating for my diet...foods, portions, etc......I figured to clear things up, since i am under 14 weeks out and have just shifted macros and lowers cals a bit, I would post my daily diet for you to see. This is my diet on workout days and I guess on non-training days I will post my diet then.
Meal 1
6 egg whites
2 whole eggs
1c oats
Totals 547cals/15g fat/56g carbs/45.75g protein
Meal 2
8oz ground turkey (93% lean)
1c brown rice
Totals 536cals/18g fat/44g carbs/46g protein
Meal 3 (post workout)
1.25scoops whey
1c oats
Totals 445.5cals/6.88g fat/56.5g carbs/41.5g protein
Meal 4
5oz chicken breast
1.25c brown rice
5 fish caps
Totals 548cals/12.5g fat/55g carbs/50.5g protein
Meal 5
1.5 scoops whey
3/4c oats
1tbsp natty pb
Totals 501cals/14g fat/46.5g carbs/48g protein
Meal 6
5oz chicken
6oz sweetpotato
7 fish caps
Totals 467.5cals/12g fat/39g carbs/46.9g protein
Meal 7
5oz chicken
2tbps Newman's own oil and vinegar
salad
Totals 378cals/21g fat/1g carbs/43g protein
daily totals 3423cals/99g fat/298g carbs/311.65g protein
notes:
-I don't list green because I try and get them at every meal and I don't count them in my overal cals
-my cals are down from around 3600 right now.
-i try and get 2 gallons of water per day.
-i drink one small black tea per day.
-I re-feed once a week one sunday nights with pasta. I may have to start doing it twice a week every 3-4 days as I am getting leaner and leaner.
Hope that helps.
Meal 1
6 egg whites
2 whole eggs
1c oats
Totals 547cals/15g fat/56g carbs/45.75g protein
Meal 2
8oz ground turkey (93% lean)
1c brown rice
Totals 536cals/18g fat/44g carbs/46g protein
Meal 3 (post workout)
1.25scoops whey
1c oats
Totals 445.5cals/6.88g fat/56.5g carbs/41.5g protein
Meal 4
5oz chicken breast
1.25c brown rice
5 fish caps
Totals 548cals/12.5g fat/55g carbs/50.5g protein
Meal 5
1.5 scoops whey
3/4c oats
1tbsp natty pb
Totals 501cals/14g fat/46.5g carbs/48g protein
Meal 6
5oz chicken
6oz sweetpotato
7 fish caps
Totals 467.5cals/12g fat/39g carbs/46.9g protein
Meal 7
5oz chicken
2tbps Newman's own oil and vinegar
salad
Totals 378cals/21g fat/1g carbs/43g protein
daily totals 3423cals/99g fat/298g carbs/311.65g protein
notes:
-I don't list green because I try and get them at every meal and I don't count them in my overal cals
-my cals are down from around 3600 right now.
-i try and get 2 gallons of water per day.
-i drink one small black tea per day.
-I re-feed once a week one sunday nights with pasta. I may have to start doing it twice a week every 3-4 days as I am getting leaner and leaner.
Hope that helps.
P-funk said:
ra-spect. I'm "au-natural" as well so far, though I dont know for how much longer
---
Q
My best friend is 4 weeks out from his first ever comp and doesnt know f" all. I printed out the sticky for him in the competition section already but do you have any tips for him I could pass along. Like I said, he doesn't know anything.
help much appreciated
Cold Iron said:
Does he have a plan of what he is going to do come contest week? I mean at like 10 or 12 weeks out he should have run a test week to see how he responds to things. Is he re-feedin or carbing up? Does he know what kind of carbs he is sensitive to? How much water a day is he drinking right now?
How much longer??
read the signature!!
Morning master funk-alot
3/1/05
BW- 185
Upper
Bench press
RI= 90sec
295/2x4
that was tough. I haven't benched in 2 weeks so i probably should have started with something more managable like 275 and slowly built up strength. Oh well, you live and you learn. Also, if that is a true 2RM (I could probably hit is for three to failure) that means my 1RM lies somewhere between 310-320 which is about right. Really should have started with less intensity. IDIOT!!
Wg pull ups
RI= 60sec
BW + 35/3x5
these felt great. Back is sore now!
DB upright rows
RI= 60sec
45/5
50/5
55/5x2
BB curls
RI= 60sec
105/5x3
felt good until the last sets....lol
BB shrugs (wraps....look out!!)
435/5x3
felt great to shrug that weight.
staning RG DB wrist curl
RI= 45sec
20/12x3
standing DB wrist curl
RI= 30 sec
30/8x3
workout felt good. I don't sweat as much or breathe as heavy when i train with heavy weight and low reps as I do when I train like 6-8 reps with shorter RI. But workouts likes this just give me this strange sorness adn really tire me out. I need a nap.
BW- 185
Upper
Bench press
RI= 90sec
295/2x4
that was tough. I haven't benched in 2 weeks so i probably should have started with something more managable like 275 and slowly built up strength. Oh well, you live and you learn. Also, if that is a true 2RM (I could probably hit is for three to failure) that means my 1RM lies somewhere between 310-320 which is about right. Really should have started with less intensity. IDIOT!!
Wg pull ups
RI= 60sec
BW + 35/3x5
these felt great. Back is sore now!
DB upright rows
RI= 60sec
45/5
50/5
55/5x2
BB curls
RI= 60sec
105/5x3
felt good until the last sets....lol
BB shrugs (wraps....look out!!)
435/5x3
felt great to shrug that weight.
staning RG DB wrist curl
RI= 45sec
20/12x3
standing DB wrist curl
RI= 30 sec
30/8x3
workout felt good. I don't sweat as much or breathe as heavy when i train with heavy weight and low reps as I do when I train like 6-8 reps with shorter RI. But workouts likes this just give me this strange sorness adn really tire me out. I need a nap.
Great w/o Patrick. 
Yanick said:fucker
btw, you spelled supplements wrong in your sig.
P-funk said:
It's ok, I just talked to him this morning, he going to opt out. He thought it was in 12 weeks or something but was mislead. Our gym owner had the Vancouver comp poster up intsead of the Toronto poster for the longest time and just realized the mistake the other day and switched them. So my friend thought he had a good 12 weeks or so to get ready, then just a couple days ago found out he only has 4. He's decided he's not ready, which is true, he isnt. He doesnt know anything about posing, prepping etc...so he decided he's just going to wait till next yr. Thx anyway though
I'm not sure how much longer I'm going to wait, I've always been on the fence with this matter and have been for the last 1.5 yrs or so. One week I'm all geared up and ready to go, the next I have no interest....so i dont know.
AWESOME sig, love it!!!!
GOD Brother, Killer W/O!!! Your WG Pullups make my back HURT!!!P-funk said:
What a great idea. I am going to start using wraps for shrugs. Damn, I'd be able to put up alot more than I currently do, thanks.
