Doc, IMO it seems to me that you have already found your "sweet spot" as far as macros go, which for me was the hard part. I would just carry over the same Mac numbers you are using now. I think when I ran your calories you were right around 2000 (current diet). I would say that to keep a good shred going you would need to be somewhere around where I am. So 2500cals on builds and 1500-1800cals on burns. As for timing you would have to base that on you lifting schedule, which I'm not sure of. Hope I didn't steal Kleen's thunder here. I'm sure Kleen has more useful info as well maybe more in depth. BTW MrKleen let me know how I did with this LG info, as I am still learning my way!!
Doc, IMO it seems to me that you have already found your "sweet spot" as far as macros go, which for me was the hard part. I would just carry over the same Mac numbers you are using now. I think when I ran your calories you were right around 2000 (current diet). I would say that to keep a good shred going you would need to be somewhere around where I am. So 2500cals on builds and 1500-1800cals on burns. As for timing you would have to base that on you lifting schedule, which I'm not sure of. Hope I didn't steal Kleen's thunder here. I'm sure Kleen has more useful info as well maybe more in depth. BTW MrKleen let me know how I did with this LG info, as I am still learning my way!!
I think he is going to ant to be recomping not dropping weight or maybe even lean bulking however just going back to maintenance after a shred like his will add some lean muscle back to his frame. You are still ripping up so your cals are at a good level for you but I assume as you lean up you are also dropping some body weight at those calories correct?
I think he is going to ant to be recomping not dropping weight or maybe even lean bulking however just going back to maintenance after a shred like his will add some lean muscle back to his frame. You are still ripping up so your cals are at a good level for you but I assume as you lean up you are also dropping some body weight at those calories correct?
Im really not dropping too much weight Kleen. Its kind of strange, but Im hovering around 207 and slowly converting to lbm which to me defines recomp. I understand, however that everybody is different...so very true what you say, what works for me may not work at all for Doc. It will take a little experimentation to find out what you need with LG Doc, but once you do...watch out baby, its on!
Im really not dropping too much weight Kleen. Its kind of strange, but Im hovering around 207 and slowly converting to lbm which to me defines recomp. I understand, however that everybody is different...so very true what you say, what works for me may not work at all for Doc. It will take a little experimentation to find out what you need with LG Doc, but once you do...watch out baby, its on!
Awesome! Sweet spot success right there. Yes it is very individual, I may need to drop my build day cals a tiny bit since I have increased my burn cal days somewhat. We will see right now I am pretty happy where I am but don't mind recomping at a rate of about .25lb of fat lass and lbm gains a week. Wathing others lean out really fast makes me want to jump on board the cutting train but I would prefer not to just yet.
Kleen & Green... I will definitely have to play with the numbers. I will probably adjust my calories to be somewhere between a lean recomp and a lean bulk, somewhere in the middle, yes Heavy Leg day will be a bulk days, Sundays with my daughter will be a more relaxed bulk day, where I'll eat more unclean and maybe a few more calories, but all the other days, I still plan on eating extremely clean, I'll just be eating more quantities per meal and less meals per day! How does that sound?
Sounds good. I have found that I subconciously try to get my carbs from fruits and beans on my burn days and go with some of the normal No No's on my build days when my body can benefit from a major insulin spike. Hence my addition of the 12 inch tortilla from chipotle today.
Sounds good. I have found that I subconciously try to get my carbs from fruits and beans on my burn days and go with some of the normal No No's on my build days when my body can benefit from a major insulin spike. Hence my addition of the 12 inch tortilla from chipotle today.
It is gonna take more heat than that. Well at least I am not going to have that kind of meal for my fast breaker today. Instead it will be about 16 oz of AMAZING chicken from a place around here called Chicken Kitchen. The boss orders a big huge tray of it from them. I think it is for 12 people and we have like 6 so I take a good 4 breasts worth and well if you have Chicken in your name it better be good and IS! They make a nice salad too. Feta cheese, tomatoes, purple onions and olives. MMMMM
Okay so that was rubbing in my fast breaker... I will take some habanero sauce down to have with my chicken to see if I can muster up a burn for the exit process for you though.
Day 60 - 09/08/2011 - Light Legs & Calves (evening workout)
Exercise 1: Super-Set Individual Leg Curls with Leg Extensions
Set 1 - 80Lb each Leg for 15 reps, Leg curls, immediately followed by 150Lbs for 15 reps Leg Extensions (toes in)
Set 2 - 90Lb each Leg for 12 reps, Leg curls, immediately followed by 150Lbs for 15 reps Leg Extensions (toes out)
Set 3 - 100Lb each Leg for 10 reps, Leg curls, immediately followed by 170Lbs for 15 reps Leg Extensions (toes in)
Set 4 - 100Lb each Leg for 10 reps, Leg curls, immediately followed by 170Lbs for 15 reps Leg Extensions (toes out)
Set 5 - 100Lb each Leg for 10 reps, Leg curls, immediately followed by 190Lbs for 12 reps Leg Extensions (toes in)
Set 6 - 90Lb each Leg for 12 reps, Leg curls, immediately followed by 190Lbs for 12 reps Leg Extensions (toes out)
Exercise 2: Super-Set Hip ABduction & Hip ADduction (no breaks between sets, continuous for all 4 sets)
Set 1 - 290Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Set 2 - 290Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Set 3 - 290Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Set 4 - 290Lbs ABduction for 25 reps, immediately followed by 230Lbs ADduction for 25 reps
Exercise 3: Hip/Glute & Hamstring Kick Backs
Set 1 - 190Lbs each leg for 10 reps
Set 2 - 190Lbs each leg for 10 reps
Set 3 - 190Lbs each leg for 10 reps
Exercise 4: Seated Calf Raises
Set 1 - 3 plates for 20 reps
Set 2 - 4 plates for 15 reps
Set 3 - 5 plates for 12 reps
Set 4 - 5 plates for 10 reps
Set 5 - 4 plates for 12 reps, immediately followed by 3 plates for 8 reps
- OK, so it was late, I got off of work at 8:00pm and didn't get into the gym until 8:15pm, I hate being in the gym after working all day and did not wanna be there, but the good thing about a gym vs. doing things at home for me is, if I am there and don't wanna be there, I usually work harder and faster in order to get the Fugg out of there, I accomplished this above workout in 35 minutes, Yep, I was hauling A$$! Needless to say, I did not stick around to do any cardio! As much as I didn't want to be there, it was a great workout, my legs were exhausted and quivering the whole 1hr ride home.
Diet: (Same as listed earlier in the day, just cutting and pasting so it is together with my workout)
Meal 1 - 8oz Baked Chicken & 1 can of green beans
Meal 2 - Cookies & Cream PURE PRO-50 [260 calories, 2.5g fat, 9g carbs (2g sugar, 4g fiber), 50g of protein]
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - 6 egg whites/1yoke & 1 can of green beans (pre-workout)
Meal 5 - 6 egg whites/1yoke & 1 can of green beans (post-workout)
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
It is gonna take more heat than that. Okay so that was rubbing in my fast breaker... I will take some habanero sauce down to have with my chicken to see if I can muster up a burn for the exit process for you though.
Exercise 1: Single Arm (one side at a time) High Rows on Hammer Strength Machine (close grip)
Set 1 - 1 plate on each side for 15 reps
Set 2 - 1 plate and a quarter on each side for 15 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates and a quarter on each side for 12 reps
Set 5 - 3 plates on each side for 10 reps
Set 6 - 2 plates and a quarter on each side for 10 reps
Set 7 - 2 plates on each side for 12 reps
Exercise 2: Low Rows (both arms at same time) on Hammer Strength Machine (wide grip)
Set 1 - 3 plates on each side for 15 reps
Set 2 - 3 plates on each side for 12 reps
Set 3 - 3 plates on each side for 10 reps
Set 4 - 3 plates on each side for 8 reps, immediately followed by 2 plates on each side for an additional 10 reps
Exercise 3: Seated Cable Rows (close grip)
Set 1 - 160Lbs for 10 reps
Set 2 - 140Lbs for 12 reps
Set 3 - 140Lbs for 10 reps
Set 4 - 140Lbs for 10 reps
Exercise 4: Cable Lat Pull Downs (wide grip)
Set 1 - 120Lbs for 15 reps
Set 2 - 120Lbs for 13 reps
Set 3 - 120Lbs for 12 reps
Set 4 - 120Lbs for 10 reps, immediately followed by 100Lbs for an additional 8 reps
Exercise 5: Preacher Curl Machine
Set 1 - 140Lbs for 15 reps
Set 2 - 160Lbs for 10 reps
Set 3 - 160Lbs for 8 reps
Set 4 - 140Lbs for 10 reps
Set 5 - 140Lbs for 8 reps, immediately followed by 100Lbs for an additional 10 reps
Exercise 6: French Curl Bar Curls
Set 1 - 50Lbs for 14 reps
Set 2 - 60Lbs for 12 reps
Set 3 - 70Lbs for 9 reps
Set 4 - 60Lbs for 10 reps, immediately followed by 40Lbs for an additional 6 reps
Exercise 7: Dumbbell Hammer Curls
Set 1 - 25Lbs each arm for 10 reps
Set 2 - 25Lbs each arm for 10 reps
Set 3 - 25Lbs each arm for 8 reps
Set 4 - 20Lbs each arm for 10 reps, immediately followed by 10Lbs for an additional 20 reps
Exercise 8: Twisting Oblique Crunches on Back Hyper-extension bench (body weight only)
Set 1 - Each side for 25 reps
Set 2 - Each side for 25 reps
Set 3 - Each side for 25 reps
- Ok, so I finished this workout in 1 hour and 20 minutes, I was tired and starting to cramp and the workout had already taken longer th:an I wanted so I did not do my hanging Abs & Oblique crunches, I will do those tomorrow along with Calves, tomorrow is my last workout of the week (chest, triceps, & calves) so I will just add 4 sets of hanging Ab & Oblique crunches to it as this is usually a much faster workout for me, I am stronger and have better stamina on my push exercises than I do on my pulls! Again... no cardio, just so tired after my workouts!
Diet:
Meal 1 - 6 egg whites/1 yoke & 1 can of spinach (post workout)
Meal 2 - 2 cans of tuna in water & 1 can of green beans
Meal 3 - Cookies & Cream PURE PRO-50 [260 calories, 2.5g fat, 9g carbs (2g sugar, 4g fiber), 50g of protein]
Meal 4 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 5 - 2:1 Peanut Butter Brownie Protein Bar [300 calories, 15g fat, 15g carbs (3g sugar, 5g fiber) 30g of protein]
Meal 6 - Whole Rotisseri Chicken from Walmart (shedding all skin and fat where possible)
You really like to eat those Rotisseri Chickens from Walmart! It might be something I might utilize, however; I get really picky on what I put into my mouth. Just the name gets me salivating. :yumyum:
You really like to eat those Rotisseri Chickens from Walmart! It might be something I might utilize, however; I get really picky on what I put into my mouth. Just the name gets me salivating. :yumyum:
Hmmm I could add it into a BIG pot of chili. Not looking to kill myself I love pretty extreme heat but not try prove anything. I have seen some of the vids on youtube of people eating the ghost peppers.
You really like to eat those Rotisseri Chickens from Walmart! It might be something I might utilize, however; I get really picky on what I put into my mouth. Just the name gets me salivating. :yumyum:
Ya Damn Skippy I do, I mean if I am really hurting and needing to kinda pack it in, get that full feeling, why not just pack in about 1.5Lbs of chicken, after I skin it, take off excess fat and off the bone (guestimate). Anyway, after I do that and it is all in a big bowl (AL's Piggy-Trough) I'll add some minced garlic, some minced jalapenos, & some Tobasco Chipotle hot sauce and get busy MUNCHING!!!
Hmmm I could add it into a BIG pot of chili. Not looking to kill myself I love pretty extreme heat but not try prove anything. I have seen some of the vids on youtube of people eating the ghost peppers.
Wow.. that $hit is crazy! Well the pepper I have is red like the one he was holding, but is only like 1/3 the size! But, after seeing that and knowing how hot they are, I would still only put like 1/2 of the smaller pepper I have in a HUGE pot of Chili, or Red Beans (as us New Orleanders love our Red Beans & Rice) or even a pot of gumbo or Jambalaya, but again, only 1/2 of the much smaller pepper I have at most, or at least until I can gage what I can stand, ya know?
Yeah honestly it is a novelty and nothing I would want to eat in a chili, If I did put it in a huge pot I would cut two slits in it and put it in a mesh bag then cook it in the chili and then remove the bag and discard the chili before eating. However I am the only one in my house that likes hot stuff so I would have to freeze most of it or have others over who loved heat.
Yeah honestly it is a novelty and nothing I would want to eat in a chili, If I did put it in a huge pot I would cut two slits in it and put it in a mesh bag then cook it in the chili and then remove the bag and discard the chili before eating. However I am the only one in my house that likes hot stuff so I would have to freeze most of it or have others over who loved heat.
I still don't think I would use the whole thing, whether in a mesh bag or not, but that does sound like the best way to do it if you were going to do it because that way you don't eat a small piece of it in the Chili and even if it is more bearable because it is cooked, still it can overpower the delicious Chili you worked so hard on, so I agree, more of a novelty really! Jalapenos are personally my favorite peppers, because I can dice/minse them up and put a ton of them in just about anything and it never overpowers my food, as in it only adds good flavor, spice, and a little heat! Habanero peppers are really too hot for my taste, I mean I would put a Habanero in a little mesh bag in a bowl of chili though, but just one sliced up like you said in the bag and then remove the bag, that to me, would be plenty enough heat!
You are correct sir, I have read about these, your average Jalapeno has a scoville rating of approx. 3,000, your average Habanero has a scoville rating of approximately 300,000, & the Gost Pepper has an approx. scoville rating of 1.3 million, now the hybrid... Naga Viper can range from 1.5-1.75 million scoville! I mean... can we just say anything above a Habanero is insanity???
Yeah I wouldn't want this thing anywhere near my mouth. A friend if mine is obsessed with hot stuff. I think he shelled out $50.00 just to get his hands on a tiny bottle of naga extract...dude is nutz, but he's not content unless his nose is running, eyes watering, and throat a blaze
Yeah I wouldn't want this thing anywhere near my mouth. A friend if mine is obsessed with hot stuff. I think he shelled out $50.00 just to get his hands on a tiny bottle of naga extract...dude is nutz, but he's not content unless his nose is running, eyes watering, and throat a blaze
I like to get the watery eyes, sweating from my head, and runny nose sometimes but forget that stuff they have extracts that are 16,000,000 on the scoville and you can not let them touch your skin. Only for cooking and even then like 1 drop for a massive quantity of food. Nope not interested. I love things to be extremely hot but there is a difference I want it with the flavor not just hot only to be hot.
I love hot jalapenos and serranos. I love to cook with habaneros and always add one to my homemade hot sauce, even ate a fresh one once when younger to prove I could. It was ridiculous and I wouldn't do it again unless there was money involved.
However the heat if my food still needs to be enjoyable to me not a test of my resolve. I even like things that I have to put down for a minute or two and then have another bite and put down for a minute. Like hot wings I like them hot enough that after 5 or so I need a break for a minute then have one then hold on for a minute or two and have another.
I like to get the watery eyes, sweating from my head, and runny nose sometimes but forget that stuff they have extracts that are 16,000,000 on the scoville and you can not let them touch your skin. Only for cooking and even then like 1 drop for a massive quantity of food. Nope not interested. I love things to be extremely hot but there is a difference I want it with the flavor not just hot only to be hot.
I love hot jalapenos and serranos. I love to cook with habaneros and always add one to my homemade hot sauce, even ate a fresh one once when younger to prove I could. It was ridiculous and I wouldn't do it again unless there was money involved.
However the heat if my food still needs to be enjoyable to me not a test of my resolve. I even like things that I have to put down for a minute or two and then have another bite and put down for a minute. Like hot wings I like them hot enough that after 5 or so I need a break for a minute then have one then hold on for a minute or two and have another.
I don't know if I would try eating a fresh Habanero even for money, I mean obviously if someone offered me enough money I'd even eat a Ghost Pepper, but I'm talking like a simple $20 bet or something, nope, not a Habanero much less a Ghost Pepper! I would eat a Habanero if they gave me $100 to do it, and honestly after watching that guy, I don't even know what it would take for me to eat a Ghost Pepper... probably $500+ to try a Ghost Pepper!
A buddy of mine recently did a chicken wing eating contest and the sauce had Ghost Chili in it lol, He posted the video here on AM in the eating challenges section. THe contest was for 10 and he did five lol. The video? Epic hahahaha.
A buddy of mine recently did a chicken wing eating contest and the sauce had Ghost Chili in it lol, He posted the video here on AM in the eating challenges section. THe contest was for 10 and he did five lol. The video? Epic hahahaha.
Yeah... I saw that too, he posted it on Eric's (BigLifter85) Eating Contest Log, that $hit was Fuggin Crazy... give me a min and I'll re-post the video here!
Day 62 - 09/10/2011 - Chest, Triceps, & Abs(skipped calves today, they are sill sore from Thursday night's Blast)
Exercise 1: Incline Chest Press on Hammer Strength Machine
Set 1 - 1 plate on each side for 20 reps
Set 2 - 1 plate and a quarter on each side for 20 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates and a quarter on each side for 10 reps
Set 5 - 3 plates on each side for 6 reps
Set 6 - 2 plates and a quarter on each side for 9 reps
Set 7 - 2 plates on each side for 12 reps, immediately followed by an additional 8 reps with one plate on each side
Exercise 2: Super-Set Upper Chest Cable Flys with Cable Tricep presses (rope)
Set 1 - 20Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 15 reps
Set 2 - 20Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 12 reps
Set 3 - 20Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 10 reps
Set 4 - 20Lbs each side for 15 reps Flys, immediately followed by 50Lbs Tricep presses for 15 reps
Exercise 3: Super-Set Lower Chest Cable Flys with Cable Tricep presses (reverse grip on bar)
Set 1 - 30Lbs each side for 15 reps Flys, immediately followed by 50Lbs Tricep presses for 16 reps
Set 2 - 30Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 15 reps
Set 3 - 30Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 12 reps
Set 4 - 30Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 12 reps
Exercise 4: Super-Set Decline Push Ups against bench (body weight) with individual arm cable tricep kick backs
Set 1 - 20 reps decline push ups, immediately followed by 10Lb cable kick backs for 10 reps each arm
Set 2 - 15 reps decline push ups, immediately followed by 10Lb cable kick backs for 10 reps each arm
Set 3 - 10Lb cable kick backs for 20 reps each arm, immediately followed by 12 reps decline push ups
Set 4 - 10Lb cable kick backs for 20 reps each arm, immediately followed by 12 reps decline push ups
Exercise 5: Hanging Abs & Obliques (body weight)
Set 1 - 40 reps going side to side twisting oblique leg lifts, immediately followed by 20 reps straight up
Set 2 - 30 reps going side to side twisting oblique leg lifts, immediately followed by 15 reps straight up
Set 3 - 30 reps going side to side twisting oblique leg lifts, immediately followed by 15 reps straight up
Set 4 - 30 reps going side to side twisting oblique leg lifts, immediately followed by 15 reps straight up
- OK, so I'm liking super-setting when I have to combine body parts like this, I'm getting both strong & fast at it, I finished this entire workout in 55 minutes... Wham-Bam..Thank-Ya..Ma'am! No cardio, gym doesn't open until 8am and I have to be at work by 10am, so I just showered and went to work, but I had to energy to do cardio if I had the time (DAMN!)
Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - Banana Lean Body Shake [190 cals, 25g protein, 6g carbs (4g fiber, 0g sugar), 7g fat] & a Cookies & Cream Dymatize protein bar [350 cals, 32g protein, 21g carbs (9g sugar), 12g fat] (post-workout)
Meal 3 - 6 egg whites/1 yoke & 1 can of green beans
Meal 4 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 5 - 2 cans of tuna in water & 1 can of green beans
Meal 6 - 2 scoops whey protein in water
2+ gallons of water all day
There aint no way in HELL!!! I would die after just licking a finger after touching one!! T-AD, you are either one of the toughest dudes around or one of the craziest! After watching the video I'd have to say it's a combo of the two but not sure which is dominant! LOL! Definitely one tough mudder!!
Day 62 - 09/10/2011 - Chest, Triceps, & Abs(skipped calves today, they are sill sore from Thursday night's Blast)
Exercise 1: Incline Chest Press on Hammer Strength Machine
Set 1 - 1 plate on each side for 20 reps
Set 2 - 1 plate and a quarter on each side for 20 reps
Set 3 - 2 plates on each side for 15 reps
Set 4 - 2 plates and a quarter on each side for 10 reps
Set 5 - 3 plates on each side for 6 reps
Set 6 - 2 plates and a quarter on each side for 9 reps
Set 7 - 2 plates on each side for 12 reps, immediately followed by an additional 8 reps with one plate on each side
Exercise 2: Super-Set Upper Chest Cable Flys with Cable Tricep presses (rope)
Set 1 - 20Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 15 reps
Set 2 - 20Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 12 reps
Set 3 - 20Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 10 reps
Set 4 - 20Lbs each side for 15 reps Flys, immediately followed by 50Lbs Tricep presses for 15 reps
Exercise 3: Super-Set Lower Chest Cable Flys with Cable Tricep presses (reverse grip on bar)
Set 1 - 30Lbs each side for 15 reps Flys, immediately followed by 50Lbs Tricep presses for 16 reps
Set 2 - 30Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 15 reps
Set 3 - 30Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 12 reps
Set 4 - 30Lbs each side for 15 reps Flys, immediately followed by 60Lbs Tricep presses for 12 reps
Exercise 4: Super-Set Decline Push Ups against bench (body weight) with individual arm cable tricep kick backs
Set 1 - 20 reps decline push ups, immediately followed by 10Lb cable kick backs for 10 reps each arm
Set 2 - 15 reps decline push ups, immediately followed by 10Lb cable kick backs for 10 reps each arm
Set 3 - 10Lb cable kick backs for 20 reps each arm, immediately followed by 12 reps decline push ups
Set 4 - 10Lb cable kick backs for 20 reps each arm, immediately followed by 12 reps decline push ups
Exercise 5: Hanging Abs & Obliques (body weight)
Set 1 - 40 reps going side to side twisting oblique leg lifts, immediately followed by 20 reps straight up
Set 2 - 30 reps going side to side twisting oblique leg lifts, immediately followed by 15 reps straight up
Set 3 - 30 reps going side to side twisting oblique leg lifts, immediately followed by 15 reps straight up
Set 4 - 30 reps going side to side twisting oblique leg lifts, immediately followed by 15 reps straight up
- OK, so I'm liking super-setting when I have to combine body parts like this, I'm getting both strong & fast at it, I finished this entire workout in 55 minutes... Wham-Bam..Thank-Ya..Ma'am! No cardio, gym doesn't open until 8am and I have to be at work by 10am, so I just showered and went to work, but I had to energy to do cardio if I had the time (DAMN!)
Diet:
Meal 1 - 6 egg whites/1 yoke (pre-workout)
Meal 2 - Banana Lean Body Shake [190 cals, 25g protein, 6g carbs (4g fiber, 0g sugar), 7g fat] & a Cookies & Cream Dymatize protein bar [350 cals, 32g protein, 21g carbs (9g sugar), 12g fat] (post-workout)
Meal 3 - 6 egg whites/1 yoke & 1 can of green beans
Meal 4 - 8oz Baked Chicken Breast & 1 can of green beans
Meal 5 - 2 cans of tuna in water & 1 can of green beans
Meal 6 - 2 scoops whey protein in water
2+ gallons of water all day
Diet:
Meal 1 - 6 egg whites/1 yoke
Meal 2 - Chipotle Steak Burrito
Meal 4 - 2 scoops of whey Protein in water
Meal 5 - 20oz London Broil & 1 can of green beans (I did share this with my daughter, but I know I ate most of it)
Meal 6 - 2 chocolate & 2 caramel rice cakes with thin layer of peanut butter (again daughter was eating with me, probably ate the equivalence of 1 rice cake)
Day 64 - 09/12/2011 - Heavy Leg Day & Calves (** I am back to my 25 reps/set for 2 weeks **)
Exercise 1: Leg Press
Set 1 - 2 plates on each side for 25 reps
Set 2 - 4 plates on each side for 25 reps
Set 3 - 6 plates on each side for 25 reps
Set 4 - 8 plates on each side for 25 reps
Set 5 - 8 plates on each side for 25 reps
Set 6 - 8 plates on each side for 25 reps
Set 7 - 8 plates on each side for 25 reps
Set 8 - 6 plates on each side for 25 reps
Exercise 2: Calf Raises on Hack Squat Machine
Set 1 - 3 plates on each side for 25 reps (toes in)
Set 2 - 3 plates on each side for 25 reps (toes out)
Set 3 - 3 plates on each side for 24 reps (toes in)
Set 4 - 3 plates on each side for 23 reps (toes out)
Set 5 - 3 plates on each side for 22 reps (toes in)
Set 6 - 3 plates on each side for 20 reps (toes out)
- OK, So my Legs and Calves were on :firedevil:FIRE:firedevil: I finished this workout in 45 mins, yes that is right 45 mins, I was not playing around, it felt good, well about 15 mins after my shower it felt good, before that I was completely out of breath like I had just finished 45mins worth of wind-sprints from my old High School & College Glory days of Summer Football practices!
Diet:
Meal 1 - 2 scoops of whey protein in water (post-workout)
Meal 2 - 8 oz baked chicken & 1 can of green beans
Meal 3 - 2 cans of tuna in water & 1 can of green beans
Meal 4 - 8oz baked chicken & 1 can of green beans
Meal 5 - 6 egg whites/1 yoke & 1 can of green beans (when I get home from work, I'll cook them for the week, didn't want to waste any Daddy time yesterday to cook them)
Meal 6 - 2 scoops of whey protein in water (pre-sleep)
* Important FYI... I am going to raise my dose from 6 caps/day of EPI-V to 8 caps/day starting next Monday til Halloween, after this week, that will give me right at 6 weeks before GAME TIME BABY "And when it's Game-Time... it's Pain Time... Woooo"!!!
Oh what up 20oz steak...that's big meat...ha! I just put down about 1400 cals in one big a$$ post workout meal...damn open house jacked up my whole day!
Oh what up 20oz steak...that's big meat...ha! I just put down about 1400 cals in one big a$$ post workout meal...damn open house jacked up my while day!
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