Holding myself accountable, my diet and training log

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  1. So i proceded to hit the gym tonight and murder shoulders/arms/and some traps. Boy what a sick workout. I didnt think i could leave feeling sick from an arm n shoulder workout but i sure made it happen! Tempo has continued to stay elevated which like ive stated before im diggin.


    Diets been good, been on the go a lot today so not as much food as usual but good nonetheless.. Fixin up some chickin here shortly if its thawed.
    E-Pharm Rep... PM me with any questions or concerns




  2. Just popping into the log brah! Looks like you been murdering it up in here!!!
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates
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  3. Quote Originally Posted by JudoJosh View Post


    Just popping into the log brah! Looks like you been murdering it up in here!!!
    Whats goodddddd maaannnnn..yea def been killing it lately! Just recently took four days off as family was visiting for my promotion but its back on the diet and grind today!
    E-Pharm Rep... PM me with any questions or concerns

  4. Ok everyone! Got in tonight and murdered my back bis and traps, workout was really good and tempo was high. Diet was perfect today and its back on it! Time to get shredded!
    E-Pharm Rep... PM me with any questions or concerns

  5. Quote Originally Posted by 3clipseGT View Post
    Ok everyone! Got in tonight and murdered my back bis and traps, workout was really good and tempo was high. Diet was perfect today and its back on it! Time to get shredded!
    EXCELLENT (said with an accent, rubbing hands together, LOL) Back on track and SHREDDING!
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee
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  6. Quote Originally Posted by Rosie Chee Scott View Post
    EXCELLENT (said with an accent, rubbing hands together, LOL) Back on track and SHREDDING!
    Thats right!
    E-Pharm Rep... PM me with any questions or concerns

  7. Got in last night and did work on my chest and tris. Really wasnt in the mood to train, but i got in there and did work. Pump was good, strength wasnt the best but i made it count with squeezing and the pump. Chest isnt as sore as i figured itd be and tris usualy are never sore. Recovery despite dieting is pretty good for the most part.

    Took tonight off and will smash legs tomorrow. Diets been on point!
    E-Pharm Rep... PM me with any questions or concerns

  8. Quote Originally Posted by 3clipseGT View Post
    Got in last night and did work on my chest and tris. Really wasnt in the mood to train, but i got in there and did work. Pump was good, strength wasnt the best but i made it count with squeezing and the pump. Chest isnt as sore as i figured itd be and tris usualy are never sore. Recovery despite dieting is pretty good for the most part.

    Took tonight off and will smash legs tomorrow. Diets been on point!
    It's all about the pump! Lol dude, if I go heavy on tri's they burn for about 5 days!! I never understood why.


  9. Quote Originally Posted by StakedCop View Post
    It's all about the pump! Lol dude, if I go heavy on tri's they burn for about 5 days!! I never understood why.
    Hahaha exactly!! My tris and bis NEVER hurt, my chest is usualy atleast a pinch sore every week. Arms or shoulders though, never.
    E-Pharm Rep... PM me with any questions or concerns

  10. Got in tonight and just murdered my legs till walking to the car was not going to be enjoyable!

    Diets been perfect today and tomorrow will be a carbup day. Not crazy style, but a bit.
    E-Pharm Rep... PM me with any questions or concerns

  11. Diet was perfect till about 30 minutes ago. Downed me some good cheat food, but now its back on the diet tomorrow!

    Pretty dialed in so far and appetite so far has been good. Not crazy yet which im happy to see, thanks to Dexaprine!

    Got in today and trained arms n shoulders, really good workout although uneventful really had a good pump n saw some slight strength increases.
    E-Pharm Rep... PM me with any questions or concerns

  12. Quote Originally Posted by 3clipseGT View Post
    Diet was perfect till about 30 minutes ago. Downed me some good cheat food, but now its back on the diet tomorrow!

    Pretty dialed in so far and appetite so far has been good. Not crazy yet which im happy to see, thanks to Dexaprine!

    Got in today and trained arms n shoulders, really good workout although uneventful really had a good pump n saw some slight strength increases.
    "Back on the diet tomorrow!" LOL I've been "perfect" re diet all week and again, a week of the LEAST progress made. Going to have a cheat meal here soon and back tomorrow being good, working on "dialing in" as will be optimal for me re progress; means more experimenting (at least I have some more time before competition to do it though)
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  13. Quote Originally Posted by Rosie Chee Scott View Post
    "Back on the diet tomorrow!" LOL I've been "perfect" re diet all week and again, a week of the LEAST progress made. Going to have a cheat meal here soon and back tomorrow being good, working on "dialing in" as will be optimal for me re progress; means more experimenting (at least I have some more time before competition to do it though)
    Hahaha yea, gotta have a cheat meal to keep me sane! Def got some time. Any idea on what your going to try out next Rosie?
    E-Pharm Rep... PM me with any questions or concerns

  14. Quote Originally Posted by 3clipseGT View Post
    Hahaha yea, gotta have a cheat meal to keep me sane! Def got some time. Any idea on what your going to try out next Rosie?
    No idea really, Josh. I have been experimenting with Intermittent Fasting, as well as various splits re calorie cycling (i.e. 1 day low/1 day high, 2 days low/1-2 days high, 3 days low/1-2 days high, 4 days low/1-2 days high, etc.), with everything on and off. So far, what got me the best results re fat loss was Monday, Wednesday, Friday, and Sunday at higher than Maintenance (well over 4,000 calories and definite cheats), using an Intermittent Fasting protocol, all training fasted as usual, with carbohydrates only in my meals after training (doing 2-a-day training sessions though), with Tuesday, Thursday, and Saturday following Rodja's modification of the Paleo Diet. My body can't take that abuse anymore though, and I need to find a way to do it without the huge fluxes in body mass (i.e. not going up and down by 10-15 pounds every few days, because it is hell on my body, not healthy or good for it). I want to experiment more with Intermittent Fasting, since I feel really good on that, sticking to basmati rice, fruit (although this is dangerous, since I am finding myself either crashing afterwards or having them bloat me - which is new for me), chicken, and my BCAAs, with some vegetables. Right now I am open to suggestion, since doing what I have always done, or what has worked for me in the past and even now, is NOT healthy, and if I would never in a million years recommend it to anyone else, I need to stop "do as I say, not what I do", if you know what I mean.

    I'm tempted to go back to 2-a-day training again, but I know my body responds better re energy and breathing, etc. with a session of total ~3 hours in the morning, and 2-a-day resistance sessions take a LOT out of me. So, going to be experimenting with that as well, ensuring that I have NO legwork re weights, since that seems to be detrimental at the moment re legs and leaning in my lower body, the running and cycling (if kept at a low resistance and highish cadence) the best for leaning there.

    Like my "Fitness Blog" title says, this year really IS the year for REVOLUTION in EVERY aspect of my life from nutrition to training to personal, etc.!

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  15. Quote Originally Posted by Rosie Chee Scott View Post
    I need to stop "do as I say, not what I do", if you know what I mean.
    I know EXACTLY what you mean Rosie!!! When people ask me for advice at work or my gym or wherever they always look at me and am like "but thats not how you eat or train" frankly it is a little embarrassing and it really pisses me off deep down inside. The fact that I have the knowledge to KNOW what I NEED to do but just lack to dedication to stick with it really bothers me sometimes.

    Anyway congrats on the paleo switch! I truly think it is the best way to eat for a healthy body. I am still on the fence about IF, have been reading more into it and self experimenting but nothing long enough to really make any sort of judgement but am gaining more of an understanding on how it supposedly works. Also came across some more information on fasted trainings while I was researching IF which reminds me I need to go post up in my log.

    Josh are you still experimenting with the fasting diet approach and still trying to eat paleo?
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  16. Quote Originally Posted by JudoJosh View Post
    I know EXACTLY what you mean Rosie!!! When people ask me for advice at work or my gym or wherever they always look at me and am like "but thats not how you eat or train" frankly it is a little embarrassing and it really pisses me off deep down inside. The fact that I have the knowledge to KNOW what I NEED to do but just lack to dedication to stick with it really bothers me sometimes.

    Anyway congrats on the paleo switch! I truly think it is the best way to eat for a healthy body. I am still on the fence about IF, have been reading more into it and self experimenting but nothing long enough to really make any sort of judgement but am gaining more of an understanding on how it supposedly works. Also came across some more information on fasted trainings while I was researching IF which reminds me I need to go post up in my log.
    It's more that way re nutrition for me, Josh. I train differently than most and wouldn't recommend what I do for anyone anyways, period, but that's more because I do and train the way I do for ME and no one else. It has been kind of that way with nutrition, but even though I get results, it's NOT in a healthy way - not by limiting calories or carbohydrates or anything, etc., but more the amount eaten and what and when, etc.

    At the end of the day, though, how one eats and trains SHOULD be SPECIFIC to THEM and no one else. It should also be HEALTHY.

    I prefer fasted training, having done both fasted and unfasted training - unfasted more when I was cycling, or if I 2-a-day training. It's not for everyone that's for sure, but I personally have no difference re progress etc. with it.

    Re Paleo, yes, it's good, and honestly, probably the best thing for my body in general. That or the Blood Type Diet as far as foods consumed - I definitely notice the difference re how my body feels with both of them, and it comes down to the fact that both for me don't include foods that I am sensitive to. But, like I said, my nutrition is a mix and match of everything and nothing at the moment, and it is going to be a goal to find something healthy and maintainable henceforth.

    ~Rosie~
    Contact Me for INDIVIDUALIZED TRAINING AND NUTRITION

    "Think like a Champion. Train like a Warrior. Live with a Purpose." - Rosie Chee

  17. Quote Originally Posted by JudoJosh View Post
    I know EXACTLY what you mean Rosie!!! When people ask me for advice at work or my gym or wherever they always look at me and am like "but thats not how you eat or train" frankly it is a little embarrassing and it really pisses me off deep down inside. The fact that I have the knowledge to KNOW what I NEED to do but just lack to dedication to stick with it really bothers me sometimes.

    Anyway congrats on the paleo switch! I truly think it is the best way to eat for a healthy body. I am still on the fence about IF, have been reading more into it and self experimenting but nothing long enough to really make any sort of judgement but am gaining more of an understanding on how it supposedly works. Also came across some more information on fasted trainings while I was researching IF which reminds me I need to go post up in my log.

    Josh are you still experimenting with the fasting diet approach and still trying to eat paleo?

    I fast naturally just because of my schedule, but on morning shifts i just cant not eat, i feel sluggish. So some days i do and some days i dont. Also im low carbing it, but if i do eat carbs i keep it paleo definitely. So i kinda am but kinda not lol.
    E-Pharm Rep... PM me with any questions or concerns
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