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Here goes another one

crazyfool405 said:
sounds ok, ill just be burnt by the time i have to hit shoulders lol.

i dont do shrugs, but i guess i can add em in.

im gunna start doing farmers walks though which will help forearm and trap development (which day should i do this? leg day?)

thanks for the input. im always oopen to new ideas.
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im sorry do you hit shoulders on back day?

farmers i would do on leg day. personally ive never done them. my forearms have improved alot since ive started to work them directly. rev bb curls, rev one arm cable curls, hammers, behind the back wrist curls, those are my main ones i dont have a set routine i just blast them after i finish bis. i lost my straps about 8months ago so deads, shrugs im not using straps which helps the grip but not the palms :lol:
 
pistonpump said:
im sorry do you hit shoulders on back day?

farmers i would do on leg day. personally ive never done them. my forearms have improved alot since ive started to work them directly. rev bb curls, rev one arm cable curls, hammers, behind the back wrist curls, those are my main ones i dont have a set routine i just blast them after i finish bis. i lost my straps about 8months ago so deads, shrugs im not using straps which helps the grip but not the palms :lol:
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yea i hit shoulders on back day.

how would this change the layout of what you said?
 
crazyfool405 said:
nutrition:

small peice of homemade cake (i had to eat it so it didnt get wasted!!!! lol) this will most likely be the last of the sweets. until sunday when i have a decent cheat meal

and a protein shake (30g carb 50g protein 30g fat) fat coming from olive oil, carbs from weight control oatmeal.

3 hours later
6ounce cooked chicken
1 heaping table sppon rigotta cheese
1 table spoon olive oil
maybe about 6 ounces cooked whole wheat pasta
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before bed i had a protein shake

50g protein 15g fat (avacado oil)
 
ill just make one big post at the end of the day for now on, ill jus write down everything i eat instead of making a shitload of posts about my food intake.

that sound ok?
 
crazyfool405 said:
i get most of my protein through shakes now, it has much better bioavailability then meat chickn fish ect. although i do have meat but i would say 60% of protein comes from shakes. and whole eggs.




PWO nutrition so far:
75g waxymaize
1 scoop essentials
5g creatine
1 opened pill of glucose metabolic support (NOW)
15g BCAAS
1 opened pill of EQT2

20minutes after the above shake i have 27g pure WPI (species ISOLYZE)



workout today was as follows....
basically i do about 4 sets of each and the very last exercise i just burn it out.
Incline bench (im not gunna bother with warm up sets)
205 x 4

Flat DB fly
50x 8

Incline DB bench
100 x 4

Cable cross (one arm at a time)
60 x 10

Incline machine press (high)
110 x 20
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You should use shakes as a supplement to your food intake, not the other way around. You will be better off by getting as much protein from real food as you can. JMO!
 
I don't care for shrugs either. I don't get much from them. I like upright rows better.
 
dg806 said:
You should use shakes as a supplement to your food intake, not the other way around. You will be better off by getting as much protein from real food as you can. JMO!
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as much as thats true, look at the bioavailability of the proteins being ingested (i know im getting flamed for this) but chicken fish meat and turkey, doesnt have the bioavailability of whey protein which makes them inferior to whey on many levels. id rather absorb get everything i need from my whey (BCAAs and glutamine) because meat and the others arent nearly as rich in these amino acids nor absorbed as well.

thanks for the input though.
 
dg806 said:
I don't care for shrugs either. I don't get much from them. I like upright rows better.
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URR are awesome, they seem to bother my shoulders though.. so i never go heavy on them

ill start with up right row then ill push it up into a over head press, then bring the bar down behind my neck then press up again then repeat the process as a burnout exercise (so i can use light weight) and not bother my shoulde.r
 
ok guys daily update.... i dont know if im gunna do the macros for you guys, but all protein shakes are 50g, and most meat meals are 45g fat will always be around 20-30g.

11am 2 whole wheat high fiber muffins 4 table spoons of ANPB and a protein shake

Workout 12pm
Back
Warm up with pull ups 2 sets of 10
Lat pulldown 160x 10
DC style row for lats 110 x 8 then 70 x 20
UH BOR (underhand bent over row) 165 x 8

Shoulders
Arnold press 70 x 5
Lat Raise 30 x 8
Machine military Press 180 x 10
Shrugs 90 x 15

115 pm 75 g waxymaize 10g BCAAs, 5g Creatine, 1 pill EQT2, 1 pill NOW glucose metabolic support, 1 scoop essentials

150pm 27g WPI

300pm Whole wheat pasta, 4 table spoons tomato sause, 5.5 ounce turkey meatloaf, 1 heaping tablespoon part skim rigotta cheese, 1 table spoon EVOO

6pm home made weight gainer 50p/30c/30f (WPI/WPC, weight control oatmeal, 1 tablespoon of EVOO, 1 table spoon avacado oil)

9 30pm same as 3pm meal but with 6 ounces of turkey

12 30 Protein shake (WPI/WPC and 1 table spoon EVOO)


i figured id post my pre bed meal just because i have it EVERY NIGHT . . .

so thats just a description of how my diet will be for the next 16-20 weeks,

i start school a week from tomorrow but will probably bring a HUGE cooler with me to school every day.
 
does anyone know how emu oil is for the skin (stretch marks). also if its expired by a few months, that particularly a bad thing? or can it be OK to use for up to a year or so after expiration.
 
crazyfool405 said:
i figured that but i was just wondering,

do you guys shoot with the same needle you draw with?
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fck no bro!
if you have enough needles you dont do that, shoot with a fresh one.
you should have known all this first.
I get 18g needles with 5ml syringes.
then i get a box of 23g 1.5" for quads or ass.
a box of 25g 1" for everywhere else.
pins get dull fast, and you dont want to shoot with fat pins if you dont need to imo, just more scar tissue and more pain. Oh thats right you are just doing glutes huh? (vage) lol jk.
 
yea ive been usin the same to shoot n draw but i have enough to change which im going to start doing

im using 22g 1 inch.

on glutes, less noticable plus i dont want to not walk if quads get sore

and i dont wanna do shoulders, new tattoo, dont need NEthing happening to it
 
Off day today nothing to report except nutrition

830 3 whole eggs 3 ounce turkey meatloaf

1130 protein shake (50g pro 30g Fat) same things i have in all my shakes

130 whole wheat pasta 4 tablesppoons tomato sauce 1 scoop rigotta cheese (this is my new obsession) 6 ounce turkey meatloaf, 1 table spoon avacado oil

5 protein shake (50g pro 30g fat) same as above.

745 Chicken, steak, 1 tablespoon avacado oil, 1/2cup brown rice, few red skin small potatos.

11pm protein shake (50g protein 15g fat)

how you guys think the diet is soo far?

anything you would like to see changed or do you guys gimme the go ahead with it all lol
 
are the 1 inch pins long enough for your glutes, looks like you are in the midrange bf so not sure if you are getting deep in the muscle with 1 inch pins. btw you will still be able to walk if you shoot quads.

what kind of protien do you use? i know you mentioned you like shakes because of bioavailability but it doesnt look like you eat enough whole foods anyway. is your diet high protien/moderate fat/low carb?
 
pistonpump said:
are the 1 inch pins long enough for your glutes, looks like you are in the midrange bf so not sure if you are getting deep in the muscle with 1 inch pins. btw you will still be able to walk if you shoot quads.

what kind of protien do you use? i know you mentioned you like shakes because of bioavailability but it doesnt look like you eat enough whole foods anyway. is your diet high protien/moderate fat/low carb?
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its moderate carb high to moderate fat,

i use WPC/WPI recession from True protein.

yesterday not to many carbs because it was an off day.

meal breakdown is usually like this.... P/C/F 50/30/30
 
as far as shooting into the gluts, and the 1inch needle, i have 1.5s so if you suggest that ill use it not a problem.

but i didnt think that i needed it. it felt like it was going deep enough. (although after the initial stick i didnt really feel anything.)
 
ill usually hit 150-250 g of carbs per day, which i feel (atleast for my body type) is enought to grow, especially with all the fat i am getting.
 
well do what is working for you!

if the pin is in the muscle then its all good. i was just calling you a fat ass thats all :nutkick: lol j/p

hitting the gym today or you workout at home?
 
pistonpump said:
well do what is working for you!

if the pin is in the muscle then its all good. i was just calling you a fat ass thats all :nutkick: lol j/p

hitting the gym today or you workout at home?
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yea im going to have a protein shake with some olive oil and cream of wheat cereal. then head over in about an hour and 15 to do some arms

Would you like to suggest a workout????

im up for anything.
 
pistonpump said:
how was the gym?
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****in sweet...

ill post everything later tonight, but i did farmers walks i got too antsy to wait till tomorrow.

90s just paced back and forth till they fell out of my hands. i wrapped the dumbells with a thin towell, started out with 2 sets (45 pound plate) then one set with 90 pound dumbells and the towels.

hopefully ill feel it tomorrow
 
good to see you trying them, i find them great for trap size. make sure your steps are stiff and your really flexing those traps hard while walking. i wold also think more than 250g carb per day, just clean carbs like rice or potatos.
 
Nutrition:

930 protein shake with EVOO and 2 packets maple brown cream of wheat 50/56/30

1045 Workout
Bis
DB curl 50x 6
Cable curl 110x10
DB hammer curl (to the middle of the chest) 45x 8
Tris
Tri ext 150 (racked the machine) x 12
OH cable tricep ext 120x 12
Close grip Chest press (put bar in the middle) 150 x 6

Farmers walks- 90...

1205 75g waxy 12g BCAAs EQT2 5g Creatine GMS 1 scoop Essentials

1240 27g WPI

130 1 cup brown rice (mexican style) 6 ounce baked chicken 2 tbls EVOO

4 Shake (50g pro 30g carb 30g fat)

730 Whole wheat pasta 2 tablspoons tomato sauce 1 table spoon EVOO 1 table spoon avacado oil 1 table spoon Rigotta cheese 6 ounce chicken meatloaf.

1030 i will have a shake 50g pro 15g fat from EVOO
 
idk, it looks like you do way too little volume. only three sets for bis and three for tris??? i dont think that can stimulate growth, maybe it does but it sure isnt gonna whip you into better shape as far as conditioning. Not enough work being done imo.
 
Ummm...Really?

pistonpump said:
idk, it looks like you do way too little volume. only three sets for bis and three for tris??? i dont think that can stimulate growth, maybe it does but it sure isnt gonna whip you into better shape as far as conditioning. Not enough work being done imo.
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Was that correct... U did 3 sets for bi's and 3 sets for tri's????

And U gotta eat more...More Food...Less Shakes and all that nonsense....All this bioavailibity nonsense...Ill Take Real Food over Shakes anyday of the week...

I eat 5 meals a day, and then before i go to bed i take a shake in...and also

when u say 50 30 30 not percentages u really take in 30 grams of fat in one sitting??? and are they omegas?

I think ur taking in WAY 2 much FAT...

Percentages Of ur Diet it Looks like 45 25 30....Yuck...

How many calories do u take in a day? and how much pro,carbs, and fat...Im Really interested
 
pistonpump said:
idk, it looks like you do way too little volume. only three sets for bis and three for tris??? i dont think that can stimulate growth, maybe it does but it sure isnt gonna whip you into better shape as far as conditioning. Not enough work being done imo.
Click to expand...


i do the low volume high intensity as per dave palumbo.

my triceps are vERY sore today though.

i dont include the warm up sets,

i did 4 sets for the first exercise, and 3 sets for the next 2 for bis, same with tris

i just wrote down my last set number instead of boring you guys with warmup sets.
 
pistonpump said:
idk, it looks like you do way too little volume. only three sets for bis and three for tris??? i dont think that can stimulate growth, maybe it does but it sure isnt gonna whip you into better shape as far as conditioning. Not enough work being done imo.
Click to expand...

3 "good" sets on bi's is enough......

tris could handle more.

Really depends on what compounds are being done through-out the week. IMO.
 
UniqueJustin said:
Was that correct... U did 3 sets for bi's and 3 sets for tri's????

And U gotta eat more...More Food...Less Shakes and all that nonsense....All this bioavailibity nonsense...Ill Take Real Food over Shakes anyday of the week...

I eat 5 meals a day, and then before i go to bed i take a shake in...and also

when u say 50 30 30 not percentages u really take in 30 grams of fat in one sitting??? and are they omegas?

I think ur taking in WAY 2 much FAT...

Percentages Of ur Diet it Looks like 45 25 30....Yuck...

How many calories do u take in a day? and how much pro,carbs, and fat...Im Really interested
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i have 6-8 meals (depending on the time i wake up and what not)

i wasnt listing percentages, i was listing macro count per meal.

i always get in ATLEAST 300g of protein. ATLEAST 150g fat. and like i said probably around 150-250 g of carb(250 on workout days.)

i can definetly get more carbs in.

Ive been reading Bodyopus by dan Duchaine (militant guide to weight loss and recomp)

that book has made me change my mind on eating meat for my protein.

if im getting all my vitamins and minerals. and satisfying my macro requirment for protein. then i feel like i am OK.

of course i love eating real food like meat ect. i do eat it, but not as often as i have my shakes and eggs just due to the bioavailability.

Protein is protein. as long as the source is good.... and if it satifys my hunger, (which is the reason why most people dont have shakes because it doesnt fill them up) then i think i can make due.

As for the fat per meal, 20-30g per meal. it sounds like a lot. but im taking some princibles from the anabolic diet (obviously not going that high for the fat though). im not taking in enormous amounts of fat.

My fat sources are:
EVOO
avacado oil
Mac nut oil
Nut butter
Whole eggs
Rigotta cheese (however i will not eat this just for the fat and i will not us that much)
incedental fat from food...

i never count incedental macros. so i may actually be taking in more then i say.
 
300 pro / 250 carbs / 150 fat = 3550 cals, and percentage wise, 33pro/28carbs/38fat... ur taking in more fat than anything do u really think thats good?? i understand that most of it is "good fat" but really???
 
UniqueJustin said:
300 pro / 250 carbs / 150 fat = 3550 cals, and percentage wise, 33pro/28carbs/38fat... ur taking in more fat than anything do u really think thats good?? i understand that most of it is "good fat" but really???
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i want to know what you think about it is bad?

fat is necessary fro muscle growth and repair as well as protein. and as long as i have no malabsorbtion issues i dont see it as a bad thing.

after weigh in on monday.... depending on how much weight i put on (or lack there of) i will increase my calories (not very hard for me to do i love to eat.)
 
i have never, ever seen something like this....40 % of your calories that your eating are from fat...

I would never go above 25% for fat..and thats pushing it

i just see having 40% of Fat, id rather up carbs and protein..Maybe 45 35 20 ??? more carbs and pro or even 45 30 25

I think u would grow more if u ate less fat and more pro..thats all...

Just tossing in my 2 cents
 
theres really no reason for me to go over 300-350 g protein perday at my frame

i think your brainwashed by the ADA saying no more then 30% total calories from fat.
 
nephilim666 said:
im also going to suggest less fats and more carbs. just balance them out more if anything.
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i can eat more carbs not a problem but to be honest my body type is not great for handling a lot of carbs.

but i feel like im getting enough calories..... its about 1000 over maintence i believe. if you go by LBM
 
nutrition

10am 4 eggs 3 ounce chicken meat loaf 4 whole wheat slices of bread (14g carb per slice) 2 table spoons cashew butter

12pm workout (remember i am not including warm up sets, the weights used are for the last set in that exercise)
Leg press 900x 3 WM 630 x 22
SLDL 225 x 5
Leg Ext 225 x 10 (wasnt to hard coulda went up a lil more)
Ham curl 110x 4
Calf raise 70x (i didnt count i did a lot of reps till it burned and i couldnt do any more)

1PM 75g waxy 10g BCAA 5g Creatine EQT2 GMS 1 scoop essentials

140 27g WPI

340 6ounce turkey 2 slices WW bread (20g per slice) 1.5 tablespoon EVOO 2 small stuffed shells.

610 pm Turkey chili (chili from a can 1/3 can which was 31g carbs) and the turkey was from cold cuts. and i added olive oil to it. it was gross.

9 20 pm Did the same as about but i had a little more carbs, i cant estimate it exactly , but i always know protein and fat intake.

12 am Protein shake (WPI/WPC 50g) 15 g EVOO
 
what is with all these meatloafs lol are they homemade or what? i see like every type of meat in meatloafs haha. pics?

i still dont understand your workouts. for example: ham curl 110x4..... why only one set and so low on the reps? it looks like you do one set for each excercise, i mean is that true or is that just your final working set? i almost always do a moderate weight set before hitting it heavy. Just to get the feel for it. The way it is written it just seems like wayyy too little volume. I mean DC is a low volume high intensity program and it even has more volume then your current workouts.
 
pistonpump said:
what is with all these meatloafs lol are they homemade or what? i see like every type of meat in meatloafs haha. pics?

i still dont understand your workouts. for example: ham curl 110x4..... why only one set and so low on the reps? it looks like you do one set for each excercise, i mean is that true or is that just your final working set? i almost always do a moderate weight set before hitting it heavy. Just to get the feel for it. The way it is written it just seems like wayyy too little volume. I mean DC is a low volume high intensity program and it even has more volume then your current workouts.
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basically its 3-4 sets and the last setr is the one i record because its my working set,

for example it went 60x15 80x 10 90 x10 110 x 4.... for ham curl.

fo SLDL went 135 x 10 x 2 185 x 8 225 x 5

kindaq get what im doing a little better?

DC progams have more volume only because it incorperates more body parts depending on 2-3day split.

for legs on this particulat day were a total of 17 sets i believe.
 
ok, thats better. i was just wondering. needed some clarification on that. gotcha :thumbsup:

id love to see the pics. if i do a log again and get a fricken camera then i would love to put meal picks up. You would trip out. lol.
 
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