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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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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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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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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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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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!
 
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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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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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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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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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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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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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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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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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Took yesterday off, had some business to take care of and hit back 2day

Wide Grip Pull ups
BWx12
BWx12
BWx10
BWx7

Close Grip Rows
170x12
180x10
190x9
200x7

Rope Pull Downs
70x20
80x15
90x12
100x10

Back Hyper Extentions
3 sets of 12

Seated Rear Delt Raise
15x15
20x12
25x10

Iso-Raises
3 sets of 15x10

finished off with 30min of cardio. Diet was perfect today and should be from here on out
 
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I hit arms this week and that was it, schedule was really messed up. I'm looking for a new place and dont get out of work until 430, gym closes at 730. I know (wtf right?) its the YMCA wellness center, which doesnt open until 3 a few days a week so somthing to deal with. Had some recruits come through this week that visits took longer than expected and had to get things situated for the gf because she went out of town and is about to move into a new place......all in all, hectic week! Diet was great for mon, wed, thur, fri and sat 9-7 lol.

Didnt get as much cardio as I would have liked had a ruben and a few beers last night with a buddy, been on track 2day. I think going back to DC style training is going to be best fit for my schedule, that way i also get tue/thur/sat to hit abs and cardio. Plus I think i want to get into powerlifting so this will help there and add size (when im done cutting) that i'll need down the road.

Got a big dinner planned for tonight, gf gets back into town. Steak, sweet potatos, asparagus and salad. Idk about you but that sounds delicious and is anabolic as all get out....
 

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