Calebsmittys 1-Andro Run - AnabolicMinds.com - Page 8

Calebsmittys 1-Andro Run

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    Article by John Meadows on Rowing Variations is pretty damn good. Still up on TNation.

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    Quote Originally Posted by calebsmitty View Post
    Macros yesterday

    Prot. 277g
    Carb 193g
    Fats 143g 3200 Cal.

    I have been trying to keep my calories up. While maintaining Carbs at 200 or less. I am planning on going carb crazy on Saturday.
    Need to find something quick and easy to get some extra calories.

    I don't seem to have time to eat these days. Every meal is on the run. Eggs in class (boiled), 25 min. lunch, quick dinner before I go to the gym, protein shakes and peanut butter sandwiches in between. One of my new favorite snacks is Chobani Greek Yogurt with chopped walnuts. Only on days I workout. Anyone have any suggestions for food on the run.
    Hard boiled eggs (stored with no shells), nuts, Powerbar Performance PB flavor, toaster waffles with PB in them, Clif Bars, pre-prepared meatballs......
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    Quote Originally Posted by kenpoengineer View Post
    Hard boiled eggs (stored with no shells), nuts, Powerbar Performance PB flavor, toaster waffles with PB in them, Clif Bars, pre-prepared meatballs......
    Funny cause I have done all of those things. I usually have a bad of Diamond Almonds in my desk. I eat boiled eggs almost daily at work. I used to eat waffles with peanut butter and honey. Havn't had a powerbar in a long time. Trying to keep Carbs down and mostly from complex sources other than post workout.
    •   
       

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    Macros for today

    Prot 316g, carb 88g, fat 218g

    3600 cal

    Weight is still 230 lbs. I look and feel leaner. Bodyfat with three point caliper 14.5. My new immediate goal is 12%.
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    Shoulders and arms

    Standing press worked up to 135 3x8, been throwing a lot at practice so this was difficult.
    Dips 4x10 30 sec rest. Again this felt difficult. Should have done close grip bench instead.
    High pull from around knee high 4x12 (30 sec rest)

    Superset skull crusher and hammer curl 4x10 (30 sec rest)

    I decided to extend it here and did a tri set. Preacher curls (rest pause), push-up (AMAP), shrugs (drop set). Did this twice.

    Sprint interval. 30 sec sprint 30 sec walk. Sux total sprints.
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    I have one more week of scheduled PCT. but I have more pills than will be needed. Do you guys recommend just continuing until I run out?
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    Quote Originally Posted by calebsmitty View Post
    I have one more week of scheduled PCT. but I have more pills than will be needed. Do you guys recommend just continuing until I run out?
    you could if you wanted
    or, save it for your next time
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    My thought as well. I have plenty of PCT revo left.

    This is south Texas food porn
    Attached Images Attached Images  
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    Macros today

    Protein 250g, carb 423 g, fat 228 g 4700 cal.

    I am not a big carb fan. This was a challenge for me. Especially without a ton of garbage. I thought I was getting more protein than the final total. Still might have another shake before bed. In the future I would like to have less fat and more protein and more carbs. Back to normal tomorrow. Have big leg day so should have plenty of fuel.
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    that plate actually looks pretty damn tasty..heartburn city tho

    nothing wrong with hi-protein/hi-fat/low-carb for shedding bf man..is my preferred route
    all depends on how you handle carbs
    one thing i will mention tho: when you have hi carb days like that, i would drop the fats commensurately
    fats+carbs=quick adipose storage
    also - when you are keeping intake low, nothing wrong with a hi-cal day, but i try (generally anyway) to keep it 50% or so above noraml and not much more..a lot depends on how you have macros structured tho too
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    Yeah I saw my fat was to high. My plan for today was to keep fat early because I knew I wouldn't have carbs until after practice. I didn't intend to have such a high fat intake. My intention was at least 500 g carbs, 300+ protein, less than 100 fat. I missed my mark big time.
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    My normal intake is 3200. 4700 is right on the money.

    Need to plan out days like today better next time.
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    Quote Originally Posted by calebsmitty View Post
    My normal intake is 3200. 4700 is right on the money.

    Need to plan out days like today better next time.
    ah yeah..was thinking about your earlier ultra-low 2400 or something like that
    sounds good, don't worry about today just move on
    overall consistency is the key
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    Man it is hard eating all those cals when you are trying to do it.
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    Squats and deads

    Squat worked up to 365 by reps of 5. Didn't feel real strong. Legs felt tired. So I stopped at 365 and dropped down to 275x10, then again 225x10.

    Deadlift - started bar 3 inches off ground and added heavy bands. Was working explosive reps and holding at top. Bands forced me to squeeze grip and traps hard. Hammys were feeling it to.
    Got up to 275 on bar plus bands adding an easy 100-150 extra pounds.

    Superset good mornings (10 reps), hack squat 12-15), calve raises (15) - 4 sets

    Superset leg curls and extensions (AMAP)

    Compared to the previous workouts this was easy. I didn't keep track of rest but I kept rest short. Feeling good. Also feels real goo when I can see my body leaning out.

    Happy Super Bowl
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    People at my gym have a serious problem with the squat rack. They have no idea what to use it for. Shrugs, V handle row, curls everything but what it is intended for. So frustrating. I can understand doing standing press or rack pulls. I really don't understand the need to use the squat rack to do v handle rows in. Rant over.
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    Quote Originally Posted by calebsmitty View Post
    People at my gym have a serious problem with the squat rack. They have no idea what to use it for. Shrugs, V handle row, curls everything but what it is intended for. So frustrating. I can understand doing standing press or rack pulls. I really don't understand the need to use the squat rack to do v handle rows in. Rant over.
    welcome to the average gym in america, bro
    you act surprised
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    Not surprised. Just venting. Luckily gym was empty. Just evidence of misuse left behind.
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    If I am gonna do v-handle grip I am doing it on cable to keep the tension consistent throughout the lift. Squat racks are for curling in damn it!
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    By the way I agree definitely looking leaner brother!
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    Quote Originally Posted by MrKleen73 View Post
    If I am gonna do v-handle grip I am doing it on cable to keep the tension consistent throughout the lift. Squat racks are for curling in damn it!
    I hate you.
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    Quote Originally Posted by calebsmitty View Post
    My thought as well. I have plenty of PCT revo left.

    This is south Texas food porn
    I ddont' know waht this is but I want to eat it
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by MrKleen73 View Post
    If I am gonna do v-handle grip I am doing it on cable to keep the tension consistent throughout the lift. Squat racks are for curling in damn it!
    I hate you.
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    Quote Originally Posted by calebsmitty View Post
    I hate you.
    Damn! You hate me twice! Rough crowd... LMAO!


    Inviting you to join in on my newest adventure. KLEEN & QUEEN Get Lean with PX Black and a FINAFLEX PH Stack!
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    No workout yesterday, but we had our first scrimmage and did really well.

    Was able to keep Carbs low and Fat moderate

    Macros Protein 317g, Carb 74g, Fat 106g. Calories were low with a busy day.
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    Oh well a few low cal days will just lean you up a bit.
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    I was actually amazed my cals were so low. Getting home late I contemplated just picking up a Whataburger, I resisted. My diet has improved considerably since I have been logging it. I have kept my carbs under control and my protein intake has remained high. I'll get my cals back up today.
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    Yes it's about what you eat over time, what you don't eat one day you can make up for another, especially if you didn't train.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by DreamWeaver View Post
    Yes it's about what you eat over time, what you don't eat one day you can make up for another, especially if you didn't train.
    Today is a training day so I will try to get in more cals.
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    Quote Originally Posted by DreamWeaver View Post
    Yes it's about what you eat over time, what you don't eat one day you can make up for another, especially if you didn't train.
    while i see the intent you are trying to infer, i would vehemently argue the base concept that you are stating here doug
    consistency is key --- day-in/day-out consistency
    not every couple days..not looking at things on a weekly basis (like some do)
    you want perfection? you better practice it every single day

    on the flip side: that is not to say, if you have a bad day or slip up on diet/training whatever, that you beat yourself up for it, no; learn from it, chalk it up as experience, and move on..don't dwell on failures

    but if you simply look at things as "meh, i'll make up for it tomorrow"..sorry friends, that will ultimately become your reality, and the ease with which it is to fall into again & again is horrifying

    the reality is: today is the now, so focus on this day
    make every single day, your best effort on all fronts


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    BOOM!


    The Diet Nazi strikes again!
    NO CHEATS FOR YOU!!!
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    LOL diet nazi..kleen kills me
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    Quote Originally Posted by snagencyV2.0 View Post
    LOL diet nazi..kleen kills me
    As much as I mess with you about it your severe anal-ity when it comes to nutrition is evident in your physique. Hard to argue with the results. No knocking Doug either because he looks great doing what he does too.
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    Upper body

    Flat BB bench 4 set 205 with 60 sec rest. Mixed up wide and narrow grip
    DB row 80s 4x10-12, 30 sec rest, last set got 6 initial reps and kept alternating until I got all 10.
    Slight Decline DB press, started with 80s dropped to 55s. 4 sets x AMAP , 30 se rest
    Bent over BB rows 4x10, 30 sec rest. Had to do some rest pause to finish sets. Last two sets I had to take an extra 15 sec rest.

    Superset, Close grip BB bench and BB curl ( kept light) 3x10-15

    Free weight compared to machines kicked my ass. But I felt the muscle more using machines. Probably will alternate their use in future.
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    I know daily discipline is important from a psychological aspect but you can make up for a bad day and even out with a good one. For instance if you eat too much you won't gain fat if you even it out over the week. Or if you don't eat enough you can make up for it by eating more during the rest of the week. My whole plan is based on this concept. I plan to eat small on non-workout days and eat more on workout days and I save cals for my refeed days. It still requres daily discipline just not in the traditional sense. Instead of eating a steady amount you eat an average amount. As long as you eat lots after your workout you will be ok or in my case even better.

    It's not a license to eat crap but you can make a plan based on average cals provided it's done correctly. I this case he did not eat enough but it was a non-workout day. If he eats more on his workout day it will be fine or possibly even better. Doing this by accident should not be the way you go about it true, it should be part of your plan.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Quote Originally Posted by MrKleen73 View Post
    As much as I mess with you about it your severe anal-ity when it comes to nutrition is evident in your physique. Hard to argue with the results. No knocking Doug either because he looks great doing what he does too.
    They are both disciplned plans, his is just more traditonal. I put a lot of research and time into devising this for my needs. It can be used as a discipline as well. You still have to adhere to key eating times. I still think most eating should be done after workouts, however the window is very large depending on when you train. This only makes sense as your body will have higher requirements throughout your workout day. I think in this case it is ideal to workout early and eat heavier during that day and evening. All eating should follow a certain amount of disciplne though, that's true in all cases.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    That being said I know Steve has some fantastic knowledge on diet and I still take his advice concerning content for much of what I eat.
    Mind and Muscle Board Representative I am not a physician and any advice is solely based on personal experience with various products
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    Macros yesterday were much better.

    Protein 295g, Carb 196 g, Fat 135g, 3200 Cals.

    3200 seems to be my magic number. Weight slightly decreased this morning. My waking weight was 228.
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    Not too shabby, funny if I try to eat 3200 a day I will blow up... Gotta love the difference in metabolism...
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    Yeah, some days I have to make sure I eat. I tend to go without quite a bit. I'm starting to lose weight. If I notice the weight is coming off to fast I will increase my cals. Probably just bump carbs a bit. With my schedule getting 3200 is doable but not always easy. I have to keep snacks handy.
  

  
 

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