Distilled Water....I gotta keep track of food & training so im going to make a log :)

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    Distilled Water....I gotta keep track of food & training so im going to make a log :)


    Nothing real fancy here, I'm just going to log my meals and training so I can remember what I'm doing. This will keep me active on the board and I can look back and see where I'm at.

    I've been on a keto-type diet for about 4 weeks or so now and training when I can (around baseball) Right now i'm just trying to maintain where I'm at and will start cutting/bulking in about 4 weeks or so......

    I'll hit legs a little later tonight

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    Meals 2day so far......

    8am:
    3 omega-3 eggs
    handful of cheese
    a bit of ketchup
    4 stripes of bacon

    10:30am
    2 scoops Whey
    3TBS Safflower oil

    12:00pm
    Iced Coffe
    2TBS Heavy Whipping Cream
    2TBS Sugar Free French Vanilla syrup

    2:00pm
    10oz 93/7 Ground Turkey
    handful of cheese
    ketchup to taste
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    Good luck brother!
    E-Pharm Rep... PM me with any questions or concerns
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    Kinda light leg day nothing special.

    ATG Squats
    135x20
    225x15
    225x15
    225x15
    135x30

    Single Leg Extentions
    45x30
    50x25
    55x20

    Leg Curls
    100x30
    110x25
    120x20

    Seated Single Calf Raise
    6 sets of 75x12

    Ab work
    Leg Raise
    Crunches
    Side Crunches

    Slammed 2 scoops of Whey after along with 30min of walking on the tredmil...

    Other meal
    8oz 93/7 Ground Beef
    6 stripes of Bacon
    handful of cheese
    bit of ketchup

    Im about to eat some cottage cheese and maybe some almonds
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    Quote Originally Posted by 3clipseGT View Post
    Good luck brother!
    Thanks bud, hows life treating you?
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    Yesterday I was half Keto half carb up. I dont know how much longer I can do these carb up, they've got me on the toliet and I feel like a lump. Other than feeling a little bloated the day after, I feel pretty good but for one day it's a bitter sweet day.

    After 2 low carb meals and 45min of walking on tredmil I carb'd up.
    1.Bacon and Eggs
    2.Shake with Safflower Oil

    Some things I ate for my carb up.....

    Homeade Chicken BBQ pizza
    Lots of waffles with mape syrup
    Mike and Ike's,Sweetish Fish, and sourpatch kids
    Homeade Oreo Pie (low-fat )
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    Quote Originally Posted by Distilled Water View Post
    Thanks bud, hows life treating you?
    Not bad brother just busy as usual. How about yourself?
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    Quote Originally Posted by Distilled Water View Post
    Homeade Chicken BBQ pizza
    Lots of waffles with mape syrup
    Mike and Ike's,Sweetish Fish, and sourpatch kids
    Homeade Oreo Pie (low-fat )
    lol
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Quote Originally Posted by 3clipseGT View Post
    Not bad brother just busy as usual. How about yourself?
    Just liven another day my man, no real complaints.
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    Diet from monday

    3eggs
    3strips of bacon
    some cheese and ketchup

    2 Whey Shakes

    7oz Sirloin
    1/3 cup basblahblah rice

    1cup cottage cheese
    handful of almonds
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    Monday's workout: Chest, SHoulders, Triceps

    Trying to hit things twice a week but less volume, still 12 total sets for big parts.

    Flat BB Bench Press
    225x10
    225x9
    225x8

    Low Cable Flys
    40x20
    50x15
    60x10

    Overhead BB Press
    155x15
    165x12
    175x10

    Seated Signle Arm DB Raise
    20x20
    25x15
    30x12

    Close Grip Bench
    185x12
    195x10

    Reverse Grip Cable push Down
    30x12
    40x10

    *Ab work
    -leg raises
    -crunches
    -side crunches
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    Diet so far 2day 3/29

    6 egg whites
    2 whole eggs (omega-3's)
    3/4 cup oatleam (dry)
    2 packets splenda
    New Rockstar 2x's caffeine (smaller black can)

    8oz chicken
    1/3 cup busblahblah rice
    italian dressing to taste
    1 can sprite zero

    I know I put things I drink down but I drink about 3/4-1gallon of water a day also. It's just spread out and probably about 1/2 gallon during my workout
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    Man i forgot how hungry I get when I add carbs to my diet.....going to hit back/bi's/forarms a little later probably get some cardio in there too.

    Incaser anyone was wondering about supps, nothing special.....
    20gr Creatine/20gr Glutamine/6gr Cit Malate/20gr BCAA's n 100mg 3x's/day R-ALA
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    Gotta love the kiss Method.. Keepin it super simple
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    I was in a pinch and had to get some little ceasars pizza yesterday. Other than that diet looked like this for the rest of the day.....

    2 whey shakes
    -1 with 3/4 cup oatmeal

    8oz Sirloin
    1/4 cup rice

    1 cup cottage cheese

    Training went pretty well for the evening.

    Pull Ups
    +25x13
    +25x12
    BWx15

    Rope Pull Overs
    90x15
    100x12
    110x10

    Dead Lifts
    135x8
    225x8
    315x8
    *Slowly working back into tihings here

    DB Curls
    35x15
    40x12
    45x9

    Single Arm Preacher Curls
    25x15
    30x13
    35x10

    DB Hammer Curls
    40x15
    50x12
    60x9
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    Food for 3/30

    9am
    2 scoops whey

    11am
    Grilled Chicken Salad

    230pm
    8oz chicken
    1/3 cup rice
    italian dressing
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    430pm
    8oz chicken
    1/3 cup rice

    730pm
    2 scoops whey

    830pm
    12 oz sirloin
    1/2 cup rice

    I ate carbs later than what I wanted but that was post workout so im not too hung up about it, man were they good! Gonna kill 1cup of cottage cheese here in a bit

    Front Squats
    135x20
    185x15
    -My hip really started hurting so i shutter down there

    Leg Extention
    130x20
    140x18
    150x15

    6 sets of calf work
    6 sets of ab work

    25min cardio
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    9am
    4 egg whites
    2 whole eggs
    3/4 cup oatmeal
    black coffee

    1130am
    8oz chicken
    1/3 cup rice
    italian dressing

    5pm
    2 scoops whey

    730pm
    8oz sirloin
    1/2 cup rice
    a little butter and salt added

    That big gap in eating is because I took a long nap after my classes, i crammed for 2 tests i had 2day.

    I didnt train, my back is sore....like sharp pain sore. Not real sure whats up but i hope it goes away. If I feel better 2maro i'll hit an abbrv. chest/back/shoulder/arms
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    Did some chest, shoulders and arms yesterday but my back is still killing me. Not going to lift 2day but I have a game at 5pm this evening. I'll see how I feel after, might hit some hamstrings. Have 2 games 2maro though so we'll see.

    Diet was pretty good yesterday, had a cheat meal it was an entire pizza lol.

    4 egg whites
    2 whole eggs
    3/4 cup oatmeal

    8oz chicken
    1/3 cup rice

    2 scoops whey

    8oz sirloin
    1/2 cup rice

    1 pizza haha
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    Lookin good brother! I been slackin on the diet, definitely gotta get back on it!
    E-Pharm Rep... PM me with any questions or concerns
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    Sorry for the lack of updates, for those who are even following this haha. I've still been working out and eating pretty damn good for whats been going on. I've had games 8 out of the past 9 days, 2day is finally a day off...thank god!

    I changed training back to a more traditional split since i've got a pretty good number of days with games for the next few weeks.

    2day diets been as usual.....
    6 egg whites
    2 whole eggs
    3/4 cup oatmeal
    spoonful of peanut butter
    1 Monster Absolute Zero Energy drink

    2 scoops Whey
    1 fat-free yogurt
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    Monday: Chest/abs

    Incline bb Bench
    225x12
    230x10
    235x8

    Flat BB Bench
    135x15
    155x15
    185x12
    *shoulder was a little sore so I went light and slowed everything down

    Decline BB Bench
    185x15
    185x15
    -Super Set-
    Dips
    BWxfailure
    BWxfailure

    Cable Cross-Overs
    40x15
    50x12
    60x9

    Tuesday: Back/Traps

    Neutral Grip Pull-Ups
    BWx15
    25x12
    45x9

    Smith BB Rows
    225x15
    245x12
    275x8

    CG Cable Rows
    140x20
    170x15
    210x10
    -SuperSet-
    Rope Pull Downs
    90x10
    80x10
    70x12

    Lat-Pull Down
    150x15
    160x15
    170x12
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    Thursday: Arms

    Close Grip Bench
    185x12
    205x10
    225x8

    BB Curls
    65x15
    75x12
    95x8

    Neutral Grip Curls
    65x15
    85x10
    95x8

    Skull Crushers
    75x15
    85x15
    95x12

    Single Preacher Curls
    30x8
    30x8
    30x6

    V-Bar Press Down
    idk but 3 sets of 8

    Seated DB Hammer curls
    40x10
    40x8
    40x7

    Reverse Grip Cable Curls
    20x10
    20x9
    20x7

    Reverse Grip Press Downs
    40x12
    50x11
    60x9

    Went back for 45min of cardio (walking on the tredmil)
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    subbd
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    Monday: Chest

    Flat BB Bench
    225x12
    205x15
    185x16

    Decline BB Bench
    225x10
    205x13
    185x20

    Low Cable Flys
    40x12
    50x10
    60x8

    High Cable Flys
    40x15
    50x13
    60x10

    got in 2 cardio sessions since. diet has been ****! I mean bad, we've been playing a lot and i ususally only eat 1 or 2 solid meals (1 good and 1 crap) and 1 oe 2 protein bars and 2 shakes a day. With my down time all i do is homework and sleep so eating and cooking are on the back burner for the next 2 weeks. Then this bad n boy will pick up a bit.
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    Still following bud!
    E-Pharm Rep... PM me with any questions or concerns
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    Lat Pull Downs
    180x15
    190x12
    200x11

    Underhand Grip BB Rows
    135x20
    185x15
    205x12

    CG Cable ROws
    170x15
    180x12
    190x11

    Rope Pull Downs
    3sets of 12

    Back Hyper-extentions

    30min cardio.

    Got the next 2 days off. Dies been great 2day

    1 protein bar (8am)

    1 cup egg whites (1030am)
    2 whole eggs
    1/2 cup oatmeal

    10oz 93/7 Turkey (1pm)
    medium sweet potato

    2 Scoops Whey (5pm)

    10 oz 93/7 Turkey (6pm)
    1/3 cup rice
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    Back after it 2day!
    Mon-Sat
    5 whole eggs
    4 stripes of bacon

    2scoops Whey
    2TBS Peanut Butter
    Ice
    *i'll add EVOO or Safflower Oil slowly

    8oz 80/20 Ground Beef
    greens

    2 scoops Whey
    2TBS Peanut Butter
    Ice
    *i'll add EVOO or safflower oil slowly

    8oz 80/20 Ground Beef
    greens

    6 egg whites
    1 cup cottage cheese

    Sunday
    Meal 1
    6 egg whites
    3 packets instant oatmeal
    fat-free yogurt

    Meal 2-5
    8oz chicken
    sweet potato with brown sugar

    Meal 6
    Cheat Meal
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    Monday: Chest workout 1


    Incline DB Bench
    90x12
    90x12
    90x13

    Flat DB Bench
    80x15
    80x15
    80x9

    Decline DB
    185x10
    185x10
    185x8

    Cable Flys
    30x20
    40x15
    50x13

    Just setting things up to start DC Next week!!!!!!!
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    Still following man! what are your goals right now with your training? if its in the first post ill just go back there lol
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    Quote Originally Posted by SweetLou321 View Post
    Still following man! what are your goals right now with your training? if its in the first post ill just go back there lol
    I was just trying to maintain what I had there for a while but now have moved to cutting. I was on a keto diet for about a month but the price of ground beef just keeps creeping and creeping. Cant do it anymore, started cutting hard 2day. My girlfriend wants to lose weight and shes really new to all of it so i figure if we do it together, things should go better.

    Pretty standard cut here, nothing crazy. I cut last summer with no supps and i'll probably do it again this summer, may add in a fat burner a little later on.

    I'll hit chest and abs with 30min of post-workotu cardio in a few.

    Meals so far today.

    Meal 1:
    1 scoop whey in water
    4 egg whites, 2 whole eggs
    1 cup oats (dry)

    Meal 2:
    10pz chicken
    1/3 cup brown rice
    zesty itialina dressing

    Meal 3 (pre-workout):
    1 cup greek yogurt
    1/2 cup blueberries
    1/2 cup granola
    1 scoop whey in water
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    Well im going to eat about the same thing everyday so just add 2 meals onto what you saw yesterday and thats it folks....

    Postworkout
    2 scoops Whey
    2 peices ezekiel bread with fruit spread

    Post Workout Meal
    10oz chicken
    1/3 cup brown rice

    Before bed
    1 cup cottage cheese
    handful of almonds, peanuts or cashews
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    Chest Workout

    Incline DB Bench
    90x12
    95x10
    100x8

    Flat DB Bench
    90x10
    90x10
    90x10

    Weighted Dips
    25x20
    35x15
    45x10

    Cable Flys
    40x15
    50x12
    60x10

    I think Im going to move between cable and db flys

    I did some ab work nothing to crazy
    3 sets hanging leg raises
    3 sets of crunches on the exercise ball

    Finished everything off with 20min of cardio on the treadmill.
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    *So everyone knows I weighed in at 206 yesterday and my waist is just under 32" for a starting point, thats all i'll look at for the cut. Should be about 12 weeks worth
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    Had a great back sessions. I pop'd an LG t-911 tab about 30min before with 2 scoops of Jack3d and wow, it really helped!

    Pull Ups (wide)
    BWx13
    BWx11
    BWx9

    Seated CG Rows
    170x12
    180x11
    190x9

    Lat-Pull Down
    150x12
    150x12
    150x12

    Rope Pull Downs
    70x20
    80x15
    90x12

    Rear Delt DB Raise
    15x20
    20x13
    25x10

    Iso DB Rear Raise
    20x8
    20x8
    20x8

    20min cardio on the treadmill.

    I really wanted to dead lift but i feel like its making my waist thicker and it drains me, legs are today so I want to stay fresh as can be. Forgot to do back extentions
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    Legs

    BB Squat
    225x30
    315x15
    365x10
    405x8

    Leg Extentions
    100x20
    110x20
    120x15

    Lying Leg Curls
    70x20
    80x15
    90x11

    Iso Leg press
    90x15
    90x15

    Regular Leg Press
    180x30
    180x30

    Hip Adduction
    3sets

    Hip Abdusiton
    3sets

    Iso Seated Calf Raise
    3 sets

    Standing Calf Rasie
    3 sets

    20min od cardio on the treadmill to wrap it all up. My Calfs are screaming 2day.
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    I don't even need to wish you luck your already in immaculate shape. I'm subbed
  38. Board Sponsor
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    Thanks for the kind words but I need to get a little leaner before I'll be happy!

    Arms and started to do abs but eff do I hate them!

    Close Grip Bench
    185x20
    225x8
    235x6
    *started too light

    DB Curls
    35x15
    45x12
    55x8

    Rope Press Down
    90x20
    110x12
    120x10
    *started too light

    High Pulley Conentration Curls
    40x15
    50x10
    60x8

    Reverse Grip Iso Press Downs
    30x20
    40x15
    50x10
    *started too light

    DB Hammer Curls
    35x20
    45x15
    55x12

    Started on abs but quickly stopped and went to 20min on the treadmill

    Solid workout other than starting each tricep set too light, idk some days I have it and others I dont. I must have isolated chest better than most days on monday so my triceps were fresh?

    I had a cheat meal at work 2day, there was a big cookout and the food was waaaay to good to pass up. Wasnt terrible other than the couple brownies and banana pudding i had. O'well I'll just look at it as a mini carb up because I skipped 2 carb meals yesterday bc I was so busy haha
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    Shoulders on saturaday

    Behind the Head BB Press
    135x15
    155x12
    165x10

    Seated DB Overhead press
    50x12
    55x10
    60x8

    Lateral Side Raises
    25x15
    30x12
    35x10

    Iso-Lateral Side Raise
    20x8
    20x8
    20x8

    BB Shrugs
    225x12
    225x12
    225x11

    DB Shrugs
    80x15
    80x12
    80x10

    20min of cardio on the treadmill
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    Hit Chest this morning, diet was crap yesterday.

    Incline DB Bench
    90x12
    95x10
    100x8
    105x5

    Flat DB Bench
    90x11
    95x9
    100x7
    80x12

    Cable Flys
    low
    30x15
    40x12
    high
    40x12
    50x10

    4 sets of 15 Jack-Knife Sit Ups

    30min of cardio on the treadmill

    Going with a little lower carbs 2day to lose some of this bloat.

    Weighed in at 203 2day (-3lbs) didnt' measure my waist.
  

  
 

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