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Want to compete next year

juggernaut said:
You're going to hate my guts next week when you start keto. Muhahahahhaahahhaaaaaaaa
Click to expand...


agree with juggernaut. Get you where you want to be alot faster. first few weeks will suck but then youll turn into a fat burning machine
 
It's not about getting there faster, it's about learning on the way there. He's going to do it, as long as he puts the effort in. So far, excellent effort on Cruz's part.
 
bwrag said:
agree with juggernaut. Get you where you want to be alot faster. first few weeks will suck but then youll turn into a fat burning machine
Click to expand...


Thanks Bwrag! you have been a great help on this mission
juggernaut said:
It's not about getting there faster, it's about learning on the way there. He's going to do it, as long as he puts the effort in. So far, excellent effort on Cruz's part.
Click to expand...

Im all in Juggernaut! Ive tried just about everything else. this is make it or break it for me.
 
chest/tris
200lbs

Bench press

175x5
185x5
205x5

Decline press

155x10
175x10
185x10
185x10

Flat bench DB flyes

25x12
25x12
25x12
25x12

Tri Pushdown

50x12
50x12
50x12
50x12
50x12

pushups to failure

17
12
10
10

Cardio 30 min HIIT
min 1-3 @3mph
min 3-27 30 sec @6mph followed by 30 sec @3.5mph then repeat
min27-30 @3mph
 
Diet is looking a lot better. How is your gut looking compared to a few weeks ago (serious question, can you see any difference)?
 
198
Legs

Squat
165x5 ( I have never felt better form than I did on this set)
185x5 (form gave out a bit on last rep)
195x5 (Form also not as good I feel)

Step ups
10
10x10
10x10
10x10
10x10

SHELC
15
15
15
15

Hack Squat with Stability ball
12
12
12
12

ab wheel
12
12
12
12

this routine was weird for me since I have never done most of these excersizes
still got a good one tho.
 
198lbs
Chest Wendler 531:ohyeah:

Bench *not including weight of bar
130x3
150x3
170x3

Decline Press
185x10
185x10
185x10
185x10

dumbell flyes
30x12
30x12
25x12
25x12

Tri pulldowns
60x12
60x12
60x12
60x12 (form started to suffer for last 2 reps)
50x12

Pushups to failure
20
13
11
10

Eagle spread sit ups *forgot to do these yesterday:sorry:
12
12
12
12

Cardio
30 Min of HIIT
min 1-3 @3mph
min 3-27 30sec @6mph then 30sec @3.5mph then repeat
min 27-30 @3mph

felt great today
 
todays grub (jugg is gonna kick my ass cus this is not the diet im suppose to be on, im workin on it tho lol)

630am
2 eggs
4 strips of bacon:ohyeah:

10am
8 oz chicken
1/2 cup brocc
1/2 cup cauli

1pm
8 oz chicken

4pm
27g whey protien

post workout
27 g whey

dinner
8oz chicken
2 cups mixed salad & spinach
1tbs ranch

bedtime
1/2 cup cottage cheese
 
Been since the last few days. It looks good. Are you measuring the macros out? Just use fitday or fatsecret. You might need to cut down on the whey and use animal sources instead for protein. Also, It doesnt look like you're adding enough fat. Measure it out and let me know how much the above menu is.
 
juggernaut said:
Been since the last few days. It looks good. Are you measuring the macros out? Just use fitday or fatsecret. You might need to cut down on the whey and use animal sources instead for protein. Also, It doesnt look like you're adding enough fat. Measure it out and let me know how much the above menu is.
Click to expand...


Juggernaut can you help me understand why to reduce the whey and go for animal proteins? more fat?

I am still cutting and am watching a bunch of journals.

Thanks
 
juggernaut said:
Been since the last few days. It looks good. Are you measuring the macros out? Just use fitday or fatsecret. You might need to cut down on the whey and use animal sources instead for protein. Also, It doesnt look like you're adding enough fat. Measure it out and let me know how much the above menu is.
Click to expand...
im on it jugg, should I be doing just the one shake before workout or after workout?
 
jagbender said:
Juggernaut can you help me understand why to reduce the whey and go for animal proteins? more fat?

I am still cutting and am watching a bunch of journals.

Thanks
Click to expand...

Pretty easy actually. I have Cruz following a very low carb diet. If he uses the standard whey, it will usually have about 3-5g of carbs. In his low carb macros, that's an awful lot.

Even my line provides 3g of carbs in our All Day Whey.

Mind you, I'm not telling anyone else to curtail whey if they're not following a strict low carb diet.
Animal protein/eggs provide virtually no additional carbs, unless you eat the whole egg which includes 1g of carbs (surprisingly).
 
bigcruz said:
im on it jugg, should I be doing just the one shake before workout or after workout?
Click to expand...
Good question Cruz. since whey provides an insulin response, to provide energy for the workout, you might be better taking it before your workout. After, if at all possible, I'd use cooked egg whites. I've done this, and I've seen no changes in my energy levels post workout. You can even add the yolk for fat. Think 5 egg whites, 2 eggs might be enough to fill your needs. About 30-45 minutes later, sit down and eat a good meal.
 
bigcruz said:
todays grub (jugg is gonna kick my ass cus this is not the diet im suppose to be on, im workin on it tho lol)

630am
2 eggs
4 strips of bacon:ohyeah:

10am
8 oz chicken
1/2 cup brocc
1/2 cup cauli

1pm
8 oz chicken

4pm
27g whey protien

post workout
27 g whey

dinner
8oz chicken
2 cups mixed salad & spinach
1tbs ranch

bedtime
1/2 cup cottage cheese
Click to expand...
macros
Fat 114g Carb 25g protien 208g calories 1918
 
IML Gear Cream!
juggernaut said:
Pretty easy actually. I have Cruz following a very low carb diet. If he uses the standard whey, it will usually have about 3-5g of carbs. In his low carb macros, that's an awful lot.

Even my line provides 3g of carbs in our All Day Whey.

Mind you, I'm not telling anyone else to curtail whey if they're not following a strict low carb diet.
Animal protein/eggs provide virtually no additional carbs, unless you eat the whole egg which includes 1g of carbs (surprisingly).
Click to expand...

Ok thanks Juggernaut!
 
Cut down on the protein, add in 1 tbsp of olive oil into a salad. Dont count green leafy vegies either. I also dont calculate broccoli or cauliflower .
See where you are from there with the suggestions I made.
 
juggernaut said:
Cut down on the protein, add in 1 tbsp of olive oil into a salad. Dont count green leafy vegies either. I also dont calculate broccoli or cauliflower .
See where you are from there with the suggestions I made.
Click to expand...
ok sweet, thanks jugg
 
Shoulders

Standing Military Press *weight without bar
80x5
90x3
was suppose to do a set at 110 for 1 but couldnt get it up:loser2: :pissed:

dumbbell press
55x12
55x12
55x10
55x8

lateral raises
15x12
15x12
15x12
15x12

super with rear lateral raises
15x12
10x12
10x12
10x12

barbell curls
95x8
95x8
95x8
95x8

hammer curls
40x10
30x10
30x10

cardio 30min HIIT
min 1-3 @3mph
min 3-10 30sec @6mph thn 30sec @3.5mph then repeat
min 10-20 60 sec @6mph then 30sec @3.5mph then repeat
min 20-27 30sec @6mph thn 30sec @3.5mph then repeat
min 27-30 @3mph
 
todays grub

meal 1
2 eggs
4 pieces of bacon

Post wo
2 egg whites
meal 2
8oz chicken

meal 3
8oz chicken
1 cup potato salad

meal 4
1 cup potato salad (couldnt resist)

meal 5
1/2 cup cottage cheese

macros
cal 1963
fat 114g
carb 61.3 (over did it here with the potato salad)
pro 130g
 
BAck 198lbs

Deads *not including weight of bar
210x5
230x3
260x1

Bent over row
100x12
110x12
120x12
130x12

weighted hip thrust
135x10
155x10
155x10
155x10

Good Mornings
95x10
95x10
105x10
105x10

Eagle spread sit up
12
12
12
12

cardio
30 min @3.5mph @3%incline
 
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