pro xanthine log (sponsored) from chefbo
- 04-27-2013, 06:36 PM
calories for today 1669
dumbell [email protected] --35's
db flat [email protected] --35, 45,50
incline machine [email protected],85,95
superset no rest between sets
[email protected] each
seated ez bar curl-55
alternate dumbell curl-35
long bar pushdowns-75
since i didn't get to make it to the y i am limited to work with what i have here at home which doesn't exhaust my muscle groups as well. but to me something is better than nothing. i am dissappointed at the wieght though, it could be that i haven't had the time to dedicate to cardio because of all the sickness that has been in my house this week with this virus that my wife and kiddo's had. but my diet has been on point pretty much . way lower than in the last six months while i was trying to put on weight. hopefully i'll see some change next week. i am not a fan of cardio because i usually train the HIIT method with limited rest periods supersetting mostly because of time constraints. but i like it that way i am not at the gym to bond or anything i am there to train and get the hell out. with the summer coming on and the students out of school i should be able to add cardio to my program. i do know it is beneficial to have it in a program i just usally don't have the time for it. hoipe everyone has a great rest of the weekend. i know i am going over to watch NASCAR with some friends tonight and yard work tomorrow. great job this week everyone logs are looking good. i hope mine are the same. later.
- 04-28-2013, 03:57 PM
Yes they are, good to see you taking care of your body. Let the good ole back get some rest so you can tear it up later I'm not a fan of cardio either, seen much greater results from hiit. However, I've been doing it mainly to benefit my heart and to hopefully get some more endurance so while lifting maybe I can push myself harder! Nice update
04-28-2013, 04:08 PM
Some added cardio would most defenitley do the trick. Simple 20mins of incline walking at a moderate pace after hitting the weights does wonders.
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04-28-2013, 09:04 PM
try to get that in tomorrow before legs to warm them up. today was a rest day . rainiy and nasty so we just laid around. got my girl a new gloves for softball but that was about it. brought in 2100 calories today 119 pro, 78 fat 123 carbs. really good for staying nest to the fridge all day. got the family eating clean too. grilled chicken, creamed potatoes and corn for them. i had a grilled tuna sandwich with homemade pickles for mine. prok piccatta and brown rice for dinner tomorrow night. maybe tilapia or catfish for tuesday haven't decided yet. should get a good leg day in tomorrow and back to shoulders , traps and bis tuesday. good night all have a great day tomorrow and get them gains!!!!
04-28-2013, 10:28 PM
04-29-2013, 11:16 AM
dude isn't called chef for nothing
i will nitpick on the veggies (as i always seem to do) and say swap out the corn for green fibrous veggies....
04-29-2013, 01:40 PM
04-29-2013, 05:19 PM
the corn is just for the kids . i usually have green beans, broccoli or asparagus. i've been downing salads again since on this just forgot to include them in the post.
04-29-2013, 05:33 PM
now for today's workout and log.
legs -God almighty don't have anywhere to go after leg day. had to go to the supermarket to get meat for the week and everyone i ran into must have thought i was drunk. i could barely put one foot in front of the other. i crushed them.
5 minute treadmill warm up 3mph at 3.5 incline
leg press(lateral or linear) anyway not the usual one everyone has seems i can do less weight and get a bigger pump.
4 sets 10 200 warm up, 255, 275,295
leg extentions same as above [email protected] 105, 145, 165,175
leg curls [email protected](except last one only got to 8) 105, 125,145,160
seated calf raises [email protected], 100, 125,125
standing calf raises [email protected] -150, 170,170,185
now i am shaking and was gonna try to do bis but no way! i was spent completely but i managed to stretch on some apparatus they had and it felt good. if i can walk tomorrow i will go for shoulders and triceps, traps.
i will log diet once i get it put together probably after dinner, spaghetti with deer meat sauce . i purchased , thighs, flatiron steaks , sirloin pork cutlets for the rest of the week. luckily since i run a college kitchen i can eat just about what i need to during the day at work egg whites , tuna , chicken and the like. we use whole grains , brown rice as our staples in the starch department for the athletes so i just eat like them . even at home i have the family eating kinda the same . my older daughter loves it too. she likes eating healthy as alot of up and coming teenagers do to watch their figure. set the right example and you eill benefit from it!
04-29-2013, 05:45 PM
caloric intake for today 1937
went a little over on the carbs today i'll trim them tomorrow to make up the difference for the week. i really want to stay around 200 if possible maybe a little less.
the whey has some good number in it it must have come from them and the pasta. also need to up my water intake some only got about 8 glasses in .
04-29-2013, 08:03 PM
Workout and food looks good. Like you said trim those carbs back a little bit the fat intake looks darn good.
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04-29-2013, 08:08 PM
04-29-2013, 10:25 PM
Tha Chef doing it big! I like your order guide as well, I'll letcha ship it on over to my house. Greeeaaaatttttt
As for the legs, the other day I was rendered useless after hitting legs. Small steps for me haha
04-30-2013, 03:29 PM
Yah I would think the carbs and protein should be reversed maybe ...
Unremarkable is no way to go through life... Doug
04-30-2013, 04:24 PM
04-30-2013, 04:27 PM
I will agree with DW here - you got the right product in PX, the goal is to drop some bf..
let's keep the protein high, carbs lowerish, and fats can even come up from the level you are at right now (make sure they are good fats tho)..just my .02 for you
04-30-2013, 04:55 PM
yah that what i am saying in a nutshell. anyway in this article it is talking about what i assume is a carb load day like bodybuilders do before a show to shed more bodyfat. no food in the morning until around 10 then high protein no carbs or really low amount. fats will be keep high just like you are talking this will go for 10 days then right after the workout on the 1oth day load the same amount of carbs (180 grams) all at once so the body uses them immediately for fuel and doesn't store them. does this sound familiar to you guys ? do you think i should do it or just stay the course and lower my carbs really low.
04-30-2013, 05:17 PM
ok for todays log:
flat bench warm up 85 2 sets 8
hammer strength iso lateral decline press 90,105,115
iso lateral incline press-90,105,115
incline press, 95, 115, 115
cable flyes-65, 75,85 @10 reps
seated db incline [email protected] 35, 40,40 failure
pec deck-3 sets ,10 reps, 75, 90,105
chest is really tight but feels good did some good stretching before i left the y and i will probably do foam rolling after we get home tonight from my daughters ball game. hope everyone had a great day and thanks again to everyone for all the pointers on the diet. i finally am starting to feel like my old self.
caloric intake for theday will be
protein 40%202 grams
carbs 24%-121 grams
fats 36% 78 grams
gonna get those carbs down to below 90 and that will be .5 per lb 1.25 protein should put me at 225 grams and stay right in the 75 range for fats.
04-30-2013, 05:22 PM
(and only believe half of what you see)
anyway - the purpose of what bb'ers do before a show has nothing to do with shedding any bf, and everything to do with creating a temporary illusion to look their very best for a finite short duration..do not try to incorporate such shenanigans
as for the protocol you espouse above - I have never heard of such
your best bet is to stay the course; utilizing the recipe I advised above is gonna be your ticket
if you want to incorporate carb-cycling ie 200g one day, then 125g next day, then 75g day following, then repeat -- sure that is valid approach, but there is no sense trying to do all carbs or all fats or just protein etc etc or any other goofy swaying of the macros
common sense approach: sensible macros with clean foods (ie micros) in a caloric deficit, day in and day out..
drinking lots of water, exercising, and taking your PX = simply effective
there are no magic recipes
04-30-2013, 05:26 PM
appreciate your honesty brother . will do . don't want ot jinx anythign after i am finally getting my shyt together. i am staying as clean as clean can be . i finally want to see some abs. thanks snag!
04-30-2013, 10:40 PM
05-02-2013, 04:49 PM
today was shoulders and bis.
once again wreckem ! having a hard time just reaching my earphones to take them out.
right on 1950 calories for the day 203 protein, 75 fat, 102 carbs
training log;6-8 rep range on all exercises
standing cable raises 3 sets 22.5, 27.5, 32.5
standing lateral raises 20, 25,30
bent over laterals 20,25, 30
plate front raises 45lbs
seated dumbell arnolds 25, 30, 30
barbell curls 65,75, 55 to failure
dumbell preacher curls warm up of 25 then
30, 40, 50(3 reps)pr
seated cable curls 55,65,75
i couldn't lift anything else and i wanted to do hammers but just couldn't do it.
i have pelnty of energy even though i am not taking any type of pre workout. i think i will start next week because after the workout i am drained beyond repair. my shoulder has been giving me some trouble at night around 3 am and the chiro is working on it. i have had burrchitis in it along time and it has been really damp around here lately and that could be it. I have to work tomorrow and saturday with graduation at college so no workouts until maybe sunday but i might take it off because i will probably need it after feeding all the students and parents. i will probably be gone till then but will try to check in when time allows. everyone have a good one and keep on pushing. i believe i am finally starting to drop some weight so that is a plus.
05-02-2013, 07:00 PM
Keep getting that exercise in wherever you can chef. Will make a big difference in the end results.
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05-02-2013, 09:57 PM
05-02-2013, 10:13 PM
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