- 07-20-2006, 11:29 AM
Alright, Height 6'2, Age 23, weight 228,
(I will post measurements and bf% tomorrow)
Heres my diet plan:
1) 1cup liquid eggwhites, 1cup oatmeal, 1scoopWPI, .5cup Applejuice
2)Preworkout, 2scoopsWPI with 2cups water
3)Postworkout, Optimum Nutrition Progainer with water
4) 1.5cups whole wheat pasta with NoSugarAdded sauce, one chicken breast
5) 1cup brown rice, .5cup black beans, 1 chicken breast, topped with texas pete
6) 2scoops WPI with water, .5cup low salt cashews
7) Right before bed- 3scoops Musclemilk with 2cups Skim milk
374 grams of protein
388 grams of carbs
88 grams of fat
Im open to all suggestions on diet. Again, im lookin for a recomp cycle. Im thinkin my carbs might be a little too high. Also, I've been told that one serving of Musclemilk wouldn't diminish the effects of xfactor, but If I'm wrong, Ill drop it.
Today is deadlifts, traps and legs. I will post full workout tonight. :squat:
- 07-21-2006, 11:22 AM
Anybody have any input about my diet plan?
Heres my workout
Deadlifts: 135x10, 225x8, 295x6, 345x4, 405x4
Dumbell Shrugs: 120x8, 100x8 (traps were useless from deads)
LegExtension, LegCurls, and LegPress- 3trisets of 10
Calf Raises: Stack for 3x15
- 07-25-2006, 11:01 AM
Well, Today is tuesday. I got sent out of town for work so no workouts to update yet. I managed to keep my supplementation and diet spot though. My workout today will be Chest and tris. I will update later today.
07-25-2006, 11:10 AM
07-25-2006, 06:03 PM
I missed Monday so tris are thrown in with chest today.
LowIncline flye- 40x15, 45x15, 50x12
Flat Dumbell Press- 65x25, 65x25, 65x30 (I normally workout with 100 and sometimes 120s, but due to past pec tear, somedays are light like this)
Flat Flye- 50x15, 50x12, 50x20
Bodyweight Dips- 2sets of 20
2 dropsets on rope pressdowns- starting on 80 down to 40
Decline crunches- 2sets of 25
Leglifts(Romain Chair)- 2sets of 15
Calf Raises- stack for 3sets of 20
Weight is up one pound. Vascularity is definatley up. Strength is up as well. Im looking forward to the following week with my normal routine.
07-26-2006, 12:17 AM
07-26-2006, 01:49 AM
Diet looks good to me. Its a little more protein than I would intake but H$LL everybody's different and I would use almonds instead of cashews just because it is a more "powerfull" nut but cashews are definitely good. Happy Growing!!!
07-26-2006, 05:46 PM
Heres the workout for today.
Back and Shoulders
Behind the neck Lat pulldowns- 140x12, 160x15, 180x8
1 Arm Cable rows- 60x12, 100x15, 150x15(holysh**, that was rough)
1 Arm Dumbell Rows- 100x12, 120x20, 120x12
One Arm standing side lateral raise- 20x12, 25x12, 30x12
Seated side lateral raise- 20x20, 25x17, 30x10
Bench Press Machine Shrugs- 2sets with stack for 10reps
My strength for this workout was great. Most of my workouts are in a shed and the heat index has been at least 105 for the last 2 weeks. Even with the heat, my stamina is great right now and 20 reps on dumbell rows with 120 is a personal best for me. I had more in the tank but, Im not sure how much it wouldve killed the rest of the workout for me. Again, vascularity is seems to be gettin better everday, and my weight is back at 228. Im hopin to lose some serious bf% with as little weightloss as possible. I will update again tomorrow.
07-26-2006, 07:14 PM
07-27-2006, 09:14 PM
Looks very good overall. I would say drop like 30 grams of carbs and add in 2 whole eggs.Originally Posted by ugab37
MOTIV8 II Challenge
-=The Big Squirrel Nut Swingers=-
07-28-2006, 11:18 AM
Thanks man, Ill try that out. Im gonna drop the carbs to around 330 to really drop some bf. Heres my Leg workout with deads.
Deadlifts- 135x10, 225x8, 365x2, 465x1, 505x0(I got about half way up with it and the blister on my right hand busted open. I tried to finish it, but I just couldnt get it. Oh well, Ill get that (if not more) within the next two weeks.
Leg Extensions- 160x12, 220x 8, drop set(=200x6, 180x8, 160x10, 120x12) and final set was 220x7
Calf Raise- Stack for 3sets of 15. (2regular and 1 toes in)
Leg Curl- 1drop set. (All I had time for)
Overall, workout was good. I hopin for some serious strength gains. The recomp part will definately be great as long as my diet stays right. So far, so good. Im off for arms. Ill update tomorrow morning.
07-28-2006, 08:57 PM
This looks great bro. Powerfull + XF seems to be a good stack. Adding melting point will increase bf loss tremendously. I get a major fat loss during my last cycle(around 4 pounds fat), and was going pretty high calorie.. This should be extremely effective..
07-29-2006, 09:46 AM
Jjohn- Yeah man, im lookin forward to some serious fatloss. Were you at or above your normal calorie intake?
Dumbell Skullcrushers- 20x25, 30x15, 40x15, 45x9
Crossbody Dumbell Hammer Curls- 50x20, 85x20, 85x10
Triple 7's (concentration curl)- 3sets with 35
Cable Kickbacks- 60x15, 80x11, 80x9
Standing 1arm High Pulley Cable Curl- 3sets of 10 with 60lbs
Preacher Curl cable machine- 1set till falure with partials for a good final pump set
Saturday and Sunday with both be off days due to work. Monday will be shoulders and back. Ill update then
07-29-2006, 11:40 AM
I was up my calorie intake of course, and was eating extremely clean thourough the way to make sure that what I ate didn't have any adverse effects to AA. You can still check out my log on my sigOriginally Posted by ugab37
07-31-2006, 08:45 PM
Todays workout was Back/shoulders:
Dumbell Military Press- 50x20, 65x12, 85x10, 85x9
Dumbell Front Raise- 35x20, 45x12, 45x12
Side Laterals with standing pumps- 2sets of 10/15 with 20 for laterals and 35 for pumps
Dumbell Shrugs- 3sets of 10 with 100s
One Arm Cable Row- 1 set on 120 til failure
Behind-the-Neck Lat Pulldowns- 140x12, 150x19, 140x12
Cable Lateral Raise- 30x15, 40x12, 50x10
Workout was good. Diet is still right on. My next workout will be on wednesday. Tuesday, Ill be out of town for work so again, my workout is cancelled. Ill update wednesday morning.
08-02-2006, 04:21 PM
On tuesday, I worked 15.5 hours and the vp of my company was there, so eating every 3 hrs just wasnt an option. Hes like a freaking drill seargent. I did get in 4 good meals, but my normal 7 just werent possible.
Todays workout was awesome. Strength is really coming in good. Vascularity will be ridiculous by the time the 50 days are up. Heres the workout
standing alternate curls- 35x15, 45x15, 50x11
crossbody hammer curls- 65x15
incline dumbell curl- 40x15, 50x8, 65x5(heaviest Ive been on these) followed by 20 partials with 25 pounders
Incline Dumbell Extensions- 85x50, 120x25, 120x26 (The strongest Ive felt on these in a long time. I honestly think i wouldve gotten 5-10 more reps if my grip hadnt gone out)
Rope Pressdowns- 1 drop set, 80x10, 60x10, 40x21
Bodyweight Dips- 1set of 17 (pitiful, but tris were shot)
Preacher Curl Machine- 120x20, drop set-140x7, 120x7, 70x11
Pumps are freakin amazing. Other than sdrol, the best ive had. Tommorow is chest. Ill update again then.
08-02-2006, 06:19 PM
08-05-2006, 08:15 AM
I only had time for few curls and some deads. I did 6 sets of triple 7s on curls and heres my deads
deadlifts- 135x12, 225x8, 345x10,
Starting Sunday, I'll have my normal schedule back. I will update then
08-06-2006, 07:15 PM
I had an hour for todays shoulder workout, but it went pretty good. Pumps were awesome.
Military Dumbell Press- 50x20, 65x15, 85x10, 85x9
3 trisets of - Front Raise, Lateral Raise, and Lateral pumps
reps were 10/10/20 (Awesome pumps from this one)
Dumbell Shrugs supersetted with Dumbell Upright Rows-
120sx10/35x20 and 120sx10/40sx15
Again strength is up. Weight is hovering about 2 pounds below starting weight. I'll be dropping my carbs to about 250 to try to increase vascularity. I have a bulker planned following my xfactor run, and I want the bodyfat to be as low as possible when it starts.
08-08-2006, 09:53 AM
I had a great arm workout on Monday. Pumps were off the charts and I dont think I've been this defined in about 2 years. Ill update again in a few days.
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