Reconstructing DaZilla "PAL Transformation"

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  1. Never enough
    EasyEJL's Avatar

    my cheap protein tricks are the 4lb box of frozen tilapia at walmart ($10, so $2.50 a lb) or buying 1 or two whole roaster chickens raw, and baking them then peeling all the meat off . deboning and putting it into one pile and ziploc bag it up. Cottage cheese too is pretty inexpensive for decent protein, since its mostly casein. Any help we can give, just ask!
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  2. Thanks... Another good things is that i did kinda stock up on meats... So i should be able to follow the program for another 2 weekss...

    Thanks again for the advice... I will be asking more about the best way to adjust my plan once, I start to get low on food...
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  3. Do you know how to do the fat reduction on ground beef? This is a great way to cut costs on meat and I personally feel that beef is the best whole-food protein for muscle and recovery.
    M.Ed. Ex Phys


  4. Not Really, I would love to know
  5. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by dazilla View Post
    Not Really, I would love to know
    basically buy the cheapest fattiest ground beef you can, you can get it sometimes under $2/lb. Pan fry it (in crumbles size works best, like for hamburger helper) and then in a strainer rinse it all with water as hot as you can get it after frying, clean the fat out of the frying pan and then reheat the ground beef in the frying pan shortly to make sure you got out as much grease as possible. Turns out that doing this is cheaper on an ounces of beef after cooking basis, as well as lower fat than even the 93/7 stuff. I think its close to the 96/4 in fat, but still way cheaper per ounce.

    http://www.foodsafety.wisc.edu/asset...und%20Beef.pdf
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  6. Easy,

    You ever try the Ground Turkey? I have been finding it at 2.49 a lb lately... Normally 2.99. It a little more expensive.

    Also, I have not heard about your fat reduction method on Ground Beef. I will have to try that.

    DP
  7. Never enough
    EasyEJL's Avatar

    I've used ground turkey in chili, meatloaf, a few other things, but I don't really like it much as a burger. Works great in a strong chili, as you can't really taste the meat over all the other flavors if you are doing it with ground (sometimes I use cubed steak or veal or gator, and thats different). At 249/lb tho its a pretty good grams of protein per dollar that way.
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  8. Sorry I haven't update ( doing system upgrades at work) with my workouts... STILL GOING GREAT... lower back hurts a little from strain last week, but i keep going


    **** Are you talking about Ground Turkey Breast or just Ground Turkey***

  9. ARMS 9/7/07

    Standing DB Curls 5 Sets
    35*6 for 2 sets
    40*6 for 3 sets

    Single Arm DB P-Curls 5 sets
    35*6 for 2 sets
    40*6 for 2 sets
    45*6

    C-Curls 3 sets
    30*6
    35*6 for 2 sets

    Close Grip BP 5 sets
    135*6 for 2 sets
    155*6 for 2 sets
    165*6

    V-Bar Pressdown 5 sets
    65*6 87*6
    72*6 95*6
    80*6

    Overhead Tri Ext 3 sets
    20*8 for 2
    25*8

  10. You can do the reduction on ground turkey to make it roughly the fat content of ground turkey breast.
    M.Ed. Ex Phys

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  11. 9/8/07 Shoulders

    DB Shoulder Press 5 Sets
    40*6
    45*6 for 2 sets
    50*6 for 2 sets

    Seated Front DB Raises
    25*6 for 2 sets
    30*6 for 2 sets
    35*6

    Standing Side Lat Raises

    25*6 for 2 sets
    30*6 for 3 sets


    Rear Delt Machine

    120*6
    125*6
    135*6
    140*6 for 2 sets

    SM Standing Calf Raises

    185*8
    205*8
    235*8 for 2 sets

    BACK was starting to get tight from the strain on that past tuesday.

  12. Chest

    Incline BP 6 sets

    135*8 for 2 sets
    155*8 for 4 sets



    Flat BP 6 set
    135*8 for 2 sets
    155*8 for 2 sets
    165*8 for 2 sets



    Peak Deck 6 sets

    130*8
    140*8
    145*8
    150*8
    155*8 for 2 sets

    Push UP til Failure
    V-UP 3 set until failure
    Leg Raises 3 set until Failure

    I was very care full because of my back..

  13. 9/11/07 Back


    Finally my back feels better, Normally I do legs on tuesday but wanted to give my lower back some more time to heal.:good:

    HS High Rows 6 sets

    185*8
    205*8
    225*8
    245*8 for 2 sets

    Close Grip Low Row 5sets
    160*8
    170*8 for 2 sets
    175*8 for 3 sets

    Wide Grip Pulldowns

    125*8
    130*8 for 2 sets
    135*8

    DB Pullovers
    55*8
    60*8 for 2 sets

    DB Shrugs
    75*8
    80*8
    90*8
    100*8

  14. Subscribed.

    I'm watchin this as well bruh. Keep at it!

  15. keep it up Daz

  16. 9/12/07

    Shoulders

    DB Shoulder Press 6
    40*6 for 2
    45*6 for 2 sets
    50*6 for 2 sets

    Seated Front DB Raises
    25*8
    30*8 for 5 sets


    Standing Side Lat Raises
    25*8 for 2 sets
    30*8 for 2 sets
    35*7

    Rear Delt Machine
    100*8
    130*8 for 3 sets
    135*8


    I don't know what happen but i just lost all my energy... i could not focus...
  17. Never enough
    EasyEJL's Avatar

    Everyone has a bad day here or there bro! its a marathon, not a sprint, so run the course!
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  18. After dog-crap workout on 9/12/07.. I had an off day ... went to bed really really early and slept all night... i realize i was really close to over training...Friday came i thought i was need more time off but i was game to workout....


    ARMS 9/14/07

    Standing DB Curls 6 Sets

    40*8 for 6 sets

    Single Arm DB P-Curls 6 sets
    30*8
    35*8 for 2 sets
    40*8 for 3 sets

    C-Curls 3 sets

    30*8 for 2 sets
    35*8 for 2 sets

    Close Grip BP 6 sets
    135*8 for 2 sets
    145*8 for 2 sets
    155*8 for 2 sets

    V-Bar Pressdown 5 sets
    65*8 87*8
    72*8 95*8
    95*8
    80*8

    Overhead Tri Ext 3 sets
    20*8
    25*8 for 2 sets

  19. Keep up the good work man...are you doing any cardio?

  20. Yeah....sorry i was not logging my cardio, but I'm doing about 30 to 45 min after each workout even legs (bike)...

  21. 9/15/07


    Squats 6sets
    135*8 185*8
    185*8 225*8
    215*8 225*8

    St8 Leg Deadlifts 6sets
    135*8
    155*8
    175*8 for 2 sets
    185*8 for 2 sets


    Leg Curls 3 sets
    70*8 80*8 for 2 sets
    75*8

    Standing BB Lunges 5sets
    60*8 for 2 sets
    70*8 for 3 sets
    70*8

    Leg Ext 3sets
    130*8 135*8
    130*8

    Donkey Calf Raises 4sets
    4 plates *6
    6 plates*6
    8 plates *6

  22. 9/18/07

    Chest

    Incline BP 5 sets

    135*4
    155*4
    185*4
    195*4
    205*4


    Flat BP 5 set

    155*4
    185*4
    205*4
    225*3
    205*4

    DB Fly

    35*4
    45*4
    50*4
    60*4 for 2 sets

    Push up til failure
    V- up
    Crunches

  23. 9/24/07

    Chest

    Incline BP 5 sets

    140*4
    165*4
    185*4
    205*4
    205*4


    Flat BP 5 set

    165*4
    195*4
    205*4
    215*3
    215*4

    DB Fly


    50*4
    60*4
    65*4
    65*4 for 2 sets

    Push up til failure
    V- up
    Crunches
  24. Never enough
    EasyEJL's Avatar

    damn, I don't think I can do db flys with more than 30 without my elbows popping are those laying down or seated?
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  25. lying down

    Before this stack, i could only do about 25-35 ...

    Its my personal best so far...
  26. Never enough
    EasyEJL's Avatar

    cool, pretty impressive!
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  27. 9/25/07

    Squats 5sets
    185*4 245*4
    205*4 245*4
    225* 4

    St8 Leg Deadlifts 5sets
    185*4
    205*4 for 2 sets
    225*4 for 2 sets


    Leg Curls 3 sets
    95*4 for 3 sets

    Standing BB Lunges 5sets
    70*4 for 2 sets
    80*4 for 3 sets


    Leg Ext 3sets

    145*4 165*4
    155*4

    Donkey Calf Raises 4sets
    4 plates *6
    6 plates*6
    8 plates *6

  28. Tried my best to keep the cut diet going, but Iíve been trying to cut for the last 5 months or so. "Its been so long i can't remember when i started", I should have been trying to recomp on this stack but still trying to cut. I think it took me out of it. So, All that being said.. the last 3 weeks of the contest.. i will be following the Bulking for Endos plan... I think my mind needs a break. I will so be taking a break from weights after this contest because Iíve been going 24weeks straight with out a break...

  29. word daz
  30. Never enough
    EasyEJL's Avatar

    Quote Originally Posted by dazilla View Post
    Tried my best to keep the cut diet going, but Iíve been trying to cut for the last 5 months or so. "Its been so long i can't remember when i started", I should have been trying to recomp on this stack but still trying to cut. I think it took me out of it. So, All that being said.. the last 3 weeks of the contest.. i will be following the Bulking for Endos plan... I think my mind needs a break. I will so be taking a break from weights after this contest because Iíve been going 24weeks straight with out a break...
    good idea. you really do need to shake it up more often than that I think for me its best to rotate workout schemes every 6-8 weeks.

    Do you have a link for the bulking for endos plan? I should have read that at the start of this
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