bluerocket
Member
subbed in .... new on the boards... uh ... u guys are crazy !!! Think I'll have to stay around awhile ... 
KLEEN – Unwraps his abs for Christmas w/ PES ERASE and ALPHA-T2 (Sponsored)
- Thread starter MrKleen73
- Start date
JudoJosh
Pro Virili Parte
subbed in .... new on the boards... uh ... u guys are crazy !!! Think I'll have to stay around awhile ...
:welcome: Welcome to the boards. You will like it here..you choose an awesome log to follow.
DAdams91982
Board Sponsor
this may sound dumb... but... what is the purpose of eating that many carbs? What kind of benifit are you loooking to gain from them? Maybe it is because all the diet books I have read have been about ketosis type diets but wouldn't it be better to eat more fat and protein? How does an excess of carbs, especially that much of an excess, contribute to building muscle?
For the record, I am not questioning you Kleen, I am sure you did your reading and know what you are doing but just tryna get an understanding to the madness ... and maybe even an excuse I can reason to myself for going crazy this thanksgiving
Thanksgiving comes only one day a year! Worry about the diet the other 363 days! (Gotta save one for Christmas as well!)
FlexW99
Well-known member
this may sound dumb... but... what is the purpose of eating that many carbs? What kind of benifit are you loooking to gain from them? Maybe it is because all the diet books I have read have been about ketosis type diets but wouldn't it be better to eat more fat and protein? How does an excess of carbs, especially that much of an excess, contribute to building muscle?
For the record, I am not questioning you Kleen, I am sure you did your reading and know what you are doing but just tryna get an understanding to the madness ... and maybe even an excuse I can reason to myself for going crazy this thanksgiving
Simply put, to replenish glycogen. If Chris didn't carb up once or 2wice a week, he would look flat and it would be hard to generate intensity in his workouts. Carbs promote anabolism as well and the carb up is even more effective after depletion workouts when glycogen is super low and the insulin spike he'll get will be of benefit as well.
MrKleen73
Legend
this may sound dumb... but... what is the purpose of eating that many carbs? What kind of benifit are you loooking to gain from them? Maybe it is because all the diet books I have read have been about ketosis type diets but wouldn't it be better to eat more fat and protein? How does an excess of carbs, especially that much of an excess, contribute to building muscle?
For the record, I am not questioning you Kleen, I am sure you did your reading and know what you are doing but just tryna get an understanding to the madness ... and maybe even an excuse I can reason to myself for going crazy this thanksgiving
The excuse for going crazy this Thanksgiving is because it is Thanksgiving. Are you getting ready for a competition or anything? If not there is no reason not to enjoy yourself completely. Realistically my diet is going to start next week. I am sticking along the "lines" of the diet but not going crazy trying to completely adhere this week. I already have to modify it quite a bit for Thanksgiving and the wife is calling me on taking her on our date for lunch today. So eating out always poses a slight problem on a diet. I am going to stick with meat and greens or something though... No carbs until Thanksgiving day.
As far as the reason for the influx of carbs. It is more than anything the fastest way to bring your leptin levels back up quickly. Also due to how the body reacts to times of starvation the bodies first reaction to an influx of carbs is to soak up as many carbs as possible. When leptin levels are low the body thinks it is starving and goes into a preservation mode which slows down the metabolism, slows protein synthesis and increases cortisol to save the fat for later in the starvation period. This cyclical diet is designed around the Leptin repsonse to over feeding and underfeeding. Basically leptin sets the environment up for either anabolism or catabolism as a method of survival. By changing up the feeding cycles before the body can catch up to the changes you can trick the body into continuing to react like it is being over or underfed to avid the negative sides of both overfeeding and underfeeding. The first few days after the refeed the body doesn't realize that it is being starved so it continues with burning fats at accelerated pace and still synthesizes protein so less muscle loss. Then the 3rd day or so after as the body realizes it is starving due to lower leptin levels and begins to slow fat loss and stop protein synthesis. About that time you hit it with a massive influx of carbs filling the muscle with tons of nutrients, the body sees the flood of nutrients and shoves them into muscle as its number one priority after starvation is to rebuild the muscle lost due to catabolism. It takes 24-30 hours to completely saturate your muscle with water and glycogen taking in 7-8 grams of carbs per lb of body weight. At which point you lower the carb intake which lowers calories down a bit, still allowing you to continue to rebuild mass while also increasing leptin levels back to 100%. Once leptin levels are back up the body can start storing fat so then you simply start the underfeeding portion again.
Taking advantage of the Leptin response is quickly becoming the basis for many effective fat loss programs. It is also the basis for the Warrior diet and any other Intermittent Fasting type of diet just on a different scale. EI daily fasting and over feeding.
Welcome Sir glad to have you in the log.subbed in .... new on the boards... uh ... u guys are crazy !!! Think I'll have to stay around awhile ...
Ha even worrying about it 363 days a year is too much in my opinion. You figure you eat right 90% of the time that still gives you 36.5 days a year to eat whatever and still make great progress. Most lifestyle nutritionist will tell you 85% is a good number to shoot for hell that leave 55 days out of the year for bad food decisions as long you as aren't being a glutton but I am thinking the 90% is a better number to live by for most of us.Thanksgiving comes only one day a year! Worry about the diet the other 363 days! (Gotta save one for Christmas as well!)
That is a very good point but this diet has a lot of science behind it. I have been learning a lot about the diets that use Leptin response to accellerate fat loss while limiting or stopping muscle loss. Surely the smaller refeeds I was doing helped with glycogen retention and what not but they unfortunately were not long enough periods of overfeeding to really have any effect on leptin levels. It takes a while for the leptin to raise not as long as it takes to lower it but it takes a good 36-72 hours of depending on how aggressively you are eating. As you can see after the first 24 hour period I slow my carb intake down by half each day. As i learn my body I will be able to figure out when my cut off period is so that I don't gain fat during the weekend then the diet will be completely optimized for me.
Oh yeah I didn't make it to the gym yesterday due to some home life stuff but I got in there this morning. I will hit a little more tonight to deplete myself a little further since I missed yesterdays workout. Thursday I am having a pancake breakfast with my best friend for Thanksgiving then hitting the weights in the garage before i feast. I imagine that honestly I will probably eat freely from Thursday through Sunday tapering off a little on Saturday or Sunday depending on how I look and or feel.
Like I said no reason for me to deny myself since I am not getting ready for a show right now. There are no badges for doing it perfect all the time, no trophies, just pride. I am not gonna let pride get in the way of a good holiday weekend... :food: :food: :food:
FlexW99
Well-known member
Interesting stuff. I've never delved deep enough in the books to know about leptin levels, :lol:
MrKleen73
Legend
I used to pour over workout programs like they were the Holy Grail of fitness success. Now I put my research into a factor that seems to make more difference overall and that is the nutrition side of things. I have a pretty good grasp of how to design effective programs for most of my goals. So I just read up on some of the new programs a little but I have become a lot more interested in the nutrition side of things the past few years. The love of lifting kept me going for so long now the love of how nutrition effects us is what moves me and inspires me. Finding the nutrition style that best suits my body and life style is my main goal. Right now this one works pretty well giving me a good amount of leniency on the weekends to enjoy stuff I don't typically get too on other diets.
DAdams91982
Board Sponsor
Haha, we have the opposite approach. I used to focus on diet hardcore. Being the person I am, I love food, I love day long barbecues, going out for a nice fat steak, even a beautifully assembled Gyro with feta, dripping with tzatziki sauce.
So instead, i brutally punish myself in the gym to offset some fantastic meals. Then again, I love my time at the gym, so it doesn't feel like redemption at all.
A_I_Sports_Nutrition
AI Sports Nutrition
Damn the food part of this sounds wonderful.:food:
DAdams91982
Board Sponsor
MrKleen73
Legend
To reitterate... I LOVE FOOD!!!!! Oh My God do I love food! I guess I should have said that now Nutrition has become the priority where before it was an after thought. I felt if I just get the right program it will all fall together. Now I know there are tons of right programs and the key is giving it the right building blocks for the program to use to achieve those results. My results have improved quite a bit since the paradigm shift that nutrition must be in check first. I know for a fact I will get better results sticking to diet and only doing so so on a workout than sticking to the workout plan exactly and not getting in good nutrition. I feel I have a good bit of knowlegde on training as to where I only have a so so unterstading of nutrition. That is moderately frightening considering I know more about nutrition than 98% of the people out there. However my knowledge of nutrition is in it's infancy or at best the toddler stage. I can get around pretty quickly but there is still so much information coming at me it is hard to stay focused on one thing. The more i read that makes sense to my personal situation the more I realize that when it comes down to is BroScience diets only work because of calories taken in is less than calories being used but the real science is what wins out just about every time regarding efficiency of results. Learning to recognise a persons reaction to specific nutrient intake is key and to adjust it is simple once you get the understanding.
Especially the Steak, and well the Gyro with tzatziki sauce. The hot sauce they have at the Mediteranian places is SOOOOOO GOOD!! I am starting to think I am going to try to make this more recomp than cut. I plan to do a show in July and well I might as well see if I can grow any new muscle before making a huge effort to cut up. I will decide by the beginning of next week. No reason to stop growth now just for vanity when I KNOW I will be dieting starting the beginning of the year. If so the only changes will be to allow my carbs to go up to 100 grams during the week that will ad 200+ cals to my daily intake. I will still lose a little fat this way but will be working towards slowly adding some LBM in the process.
oufinny
Well-known member
Chris if you stay lean shouldn't you be able to cut your dieting down to about 12-14 weeks tops to get into shape? Why not stay on your path now, get down to 8-9% then do your cycle to add mass and once you are through PCT, about when you would start dieting, then you can do your contest prep. I am no expert but that sounds like an easier way, at least to me, to achieve your goals. Either of the cycles that you have laid out will work to lean you out as it is and add mass so you should be even further along then you will be at the end of this stack. That is my hope at least, our goals are just about 4-5% BF different as I'm not a competitor.
DAdams91982
Board Sponsor
I am definitely not saying otherwise. I keep my diet relatively in check, but have been known to splurge on occasion, then punish myself afterward! I by no means limit myself down to the single macro nutrient like I used to.
You are a person that strives for a competition type body and have achieved that very well. I am not aiming for that myself, I aim for general fitness with an affinity to lift heavy. Definitely not going for any cover model style body!
I have been loving some plyo, to bad the weather had changed here because I have been doing some intense sled training... now that is brutal.I am looking into Sidney Crosby's workout for sport conditioning with some peaked interest.
MrKleen73
Legend
I am definitely not saying otherwise. I keep my diet relatively in check, but have been known to splurge on occasion, then punish myself afterward! I by no means limit myself down to the single macro nutrient like I used to.
You are a person that strives for a competition type body and have achieved that very well. I am not aiming for that myself, I aim for general fitness with an affinity to lift heavy. Definitely not going for any cover model style body!
I am looking into Sidney Crosby's workout for sport conditioning with some peaked interest.
Nice, I have been looking into sport conditioning a litte more myself. I prefer to be completely in shape than just physically impressive in appearance. I like to be able to run, pull, jump, kick, and remain flexible. I think many other body builders are probably less cross trained than I make myself. For instance, I would never give up over all conditioning to spare a little muscle loss in my legs. I would much rather be in great physical condition with good aerobic and anaerobic capacity from doig a mix of HIIT and SS aerobics as well as some minimal rest GPP or GPP done as HIIT. I so want to get a prowler or some other type of sled to pull.
I don't punish myself anymore with extreme workouts to make up for poor eating decisions. When I know I will be making poor decisions I try to do some lifting or whatever before hand so the food lands in preferential areas but that is about as far as I go to try to make up for loose eating. That is why I have a full body workout planned for Thursday before I commence to pigging out.
JudoJosh
Pro Virili Parte
Thanks for the in-depth response Kleen!!! What I tend to do is get a diet book and just quickly skim though it until I get to where it tells me what to eat and then I start reading. I never really read too much into the science of these diets. After reading your response I think I am gonna go grab some diet books I have and really read them though and do some extra research so I can have a better understanding of them.
Rahl
Well-known member
That's a great attitude man. I like to stay in shape generally too. Not just for looks. That said I'm pure bulking right now and slacking on the cardio. LOL. I'll get back to it soon!
FlexW99
Well-known member
Makes 3 of us! Partner been asking me why Im slackin on diet, why not as intense; re-iterated Kleens point on 'no medals, no badges' just pride
John Smeton
Legend
I agree on the Nutrition I have much to learn as well.
Chris, do you count your calories daily with protein, carbs and fats everyday?
I hope you wont be counting today (Happy thanksgiving) unless your being real strict on diet or getting ready for a show.
Chris, do you count your calories daily with protein, carbs and fats everyday?
I hope you wont be counting today (Happy thanksgiving) unless your being real strict on diet or getting ready for a show.
oufinny
Well-known member
Happy thanksgiving everyone; it is a great day to be with family and hopefully watch Dallas lose! By the way, AI is having a 50% off sale and for those that are interested in running a winter cycle, I got 2 CS2.0 and post cycle suppor (stoked) for $49.99, yeah that cheap. I say that too look out for my boys, coupon code is BLKFRI. Kleen, keep crushing it my friend and say happy thanksgiving to the family from me.
ex-tightend83
Well-known member
I second that on the Cowboys getting their asses kicked! Right now, they're losing at halftime, 20-6.
HereToStudy
Primordial Performance Rep
Hope you had a fair share of good turkey Kleen!
A_I_Sports_Nutrition
AI Sports Nutrition
Good stuff Kleen.
thundergod
Well-known member
Big Kleenster,
Have you noticed those fat deposits on your lower chest getting smaller since using the ERASE? Mine all but disappeared while running that stuff. And now while injecting a full gram of Test-Enanthate weekly and using Letrozole @.62 mgs. E3D, they're totally gone. My lower chest is finally cut!! :woohoo:
Letro Rules!!:head:
Have you noticed those fat deposits on your lower chest getting smaller since using the ERASE? Mine all but disappeared while running that stuff. And now while injecting a full gram of Test-Enanthate weekly and using Letrozole @.62 mgs. E3D, they're totally gone. My lower chest is finally cut!! :woohoo:
Letro Rules!!:head:
A_I_Sports_Nutrition
AI Sports Nutrition
Test-E and Letro sounds like one hell of a ride.:firedevil:
FlexW99
Well-known member
MrKleen73
Legend
Responses and few workout highlights
Honestly yes it seems to be getting a little bit better. My joints are definitely drying out but my soulder is really holding up well. I am putting an ointment with Emu oil in it on them and it is making a difference too. Thanks for the recommendation.
Okay just a quick update on some of my lifting on Thusday and today.
Just putting last sets of stuff. This is the heaviest I have gone in a VERY long time even though the numbers arent huge. I have been nursing crap too long. LOL Shoulder is holding up but I am being careful approaching the rows.
I didn't have a spotter nor a machine so I had to be cautious with the weight I was using.
Thanksgving Day workout 5 sets per exercise these are last sets only.
Incline bench 245x6
Seated Shoulder press 155x5
Chins bw 4x6,
A2G squats 285x6 pause in the bottom.
Todays 5 sets per last two sets
Flat Bench 255x6, 260x3
Rows 185x6 kept it here for all 5 sets could have done more but being careful with shoulder.
Standing Military Press 185x5 then repeated for 4 on last set.
Trap Bar Dead Lifts - 375x5, 425x1- weird grip on this one got me.
Close Grip Bench 245x6, 245x6
DB Curls 50x6 x4 sets
Oh yes the wife has asked me kindly to change diets. The feeding frenzy on the weekend is bringing too many things into the house and she eats with me kind of as her queue. So she said it aint working out. I am going to go back to my old faithful diet and bring in the New Year already looking good. She always eats cleaner when I am eating clean all the time but she won't "diet."
I can't go all out bulk anymore. However I am a sold 212 as of this morning. LOL Amzing how much someone can hold in glycogen and water...
Yeah I mean it is a holiday. I am gonna take my 4 day weekend and eat a rather relaxed diet the rest of the weekend making sure I get my protein in....Makes 3 of us! Partner been asking me why Im slackin on diet, why not as intense; re-iterated Kleens point on 'no medals, no badges' just pride
For the most part yes. When dieting I do but only proteins and fats. Even then legumes I don't count protein or carbs in almonds and peanuts. I tend to do repeat meals most of the time so it is very easy for me. But when lean bulking I tend to keep a running total in my head of where I am and then adjust my last meal accordingly...
Me too!
Honestly yes it seems to be getting a little bit better. My joints are definitely drying out but my soulder is really holding up well. I am putting an ointment with Emu oil in it on them and it is making a difference too. Thanks for the recommendation.
Okay just a quick update on some of my lifting on Thusday and today.
Just putting last sets of stuff. This is the heaviest I have gone in a VERY long time even though the numbers arent huge. I have been nursing crap too long. LOL Shoulder is holding up but I am being careful approaching the rows.
I didn't have a spotter nor a machine so I had to be cautious with the weight I was using.
Thanksgving Day workout 5 sets per exercise these are last sets only.
Incline bench 245x6
Seated Shoulder press 155x5
Chins bw 4x6,
A2G squats 285x6 pause in the bottom.
Todays 5 sets per last two sets
Flat Bench 255x6, 260x3
Rows 185x6 kept it here for all 5 sets could have done more but being careful with shoulder.
Standing Military Press 185x5 then repeated for 4 on last set.
Trap Bar Dead Lifts - 375x5, 425x1- weird grip on this one got me.
Close Grip Bench 245x6, 245x6
DB Curls 50x6 x4 sets
Oh yes the wife has asked me kindly to change diets. The feeding frenzy on the weekend is bringing too many things into the house and she eats with me kind of as her queue. So she said it aint working out. I am going to go back to my old faithful diet and bring in the New Year already looking good. She always eats cleaner when I am eating clean all the time but she won't "diet."
Rahl
Well-known member
LOL. I feel you on the "marital diet". My wife is the same. She won't "diet" but she'll pretty much follow what I do so she's hating my eating right now. I'm kind of relaxing it a little until the new year and then cleaning up for my EPI run in January. That's the end of my bulk and then it will be bridge to a cut. Hoping to come in about 10lbs higher than last year.
Keep that shoulder safe!
Keep that shoulder safe!
thebigt
Legend
kleen-the company you rep for makes this stuff called skeletal balm. i pimp this stuff every chance i get-that stuff has trully worked wonders for me-and my father in law.
every time i try and tell people how good it is all these reps for other companies come rushing in to pimp their companies products-i figure in this thread at least i might get the word out on how good it is.
i love that stuff!!!!!!!
every time i try and tell people how good it is all these reps for other companies come rushing in to pimp their companies products-i figure in this thread at least i might get the word out on how good it is.
i love that stuff!!!!!!!
JudoJosh
Pro Virili Parte
what is this stuff you speak of?
thebigt
Legend
SKELTAL BALM
i don't get anything for pimping it-just want to let everyone know how good this product has been for me and pops. pops is 82 and bought the 2nd bottle.
JudoJosh
Pro Virili Parte
Just googled it. I might pick up a bottle for my mom.. she has tendinitis. Maybe it will help her some.
thebigt
Legend
worth a shot. hopefully it will work as well for her. tendonitis and arthritis can be a real pain, lol.
pun intended.
thundergod
Well-known member
Right on Votum.......where there's a will, there's always a way!!
Tomahawk88
Well-known member
Hell ya I had an itch to lift at 3am so guess what I went and lifted :sly:
ex-tightend83
Well-known member
Yeah they got stomped
Happy thanksgiving ya'll, feels good to be back for real this time haha
Honestly, they would've done us (Eagles) more of a favor by winning. I don't want to see the Saints in the playoffs.
Tough game vs. the Bears today...even tougher with Asante Samuel out.
A_I_Sports_Nutrition
AI Sports Nutrition
MrKleen73
Legend
Responses and Workout and diet updates.
HaHa, they do that alot don't they. I plan on trying Skeletal Balm, I may be getting some this month. Everything about it looks good and I have heard nothing but good reviews.
Good deal 24 hour gyms are nice especially when single. Not for being a meat market but just being able to up and go whenever you feel like it.
That's what's up!
Okay so here are the basics of this program it is moderate volume and frequency. I was debating having a 4 day a week split or 3 day split. Since my shoulder is still recovering I am only going to lift 3 times a week. So they will go in a rotation every other week each group gets worked 2 times. Every other workout will alternate between high reps lighter weight, and heavier weight with lower reps.
Cardio on days that we finish early enough we will do interval cardio after weights. That will most likely be the higher rep days. Although, I still have to have my sauna time. I just really enjoy the good sweat, plus I like to do torso work in there. Otherwise cardio will be Monday, Wednesday, and Friday for 45 minutes.
Push Group - High rep 3x12-15, Low Rep 4x5-8 w/ 1 drop set
Chest - Flat BB Bench
Shoulders - Standing Military Press
Triceps - Close Grip Bench
Quads - Squats
Pull Group - High rep 3x12-15, Low Rep 4x5-8 w/ 1 drop set
Width - Chins
Thickness - Bent Over BB Rows Overhand Grip
Biceps - Curls
Hamstring / Lower Back - Dead Lifts
As far as the supplements go I have been doing a good amount of sweating and the ERASE is keeping my joints dry and I think did some good around my fatty area under my chest. Testosterone must be rising because libido is off the chain. I have the Alpha Male feeling back which is nice to have again. When I take the Alpha-T2 I have to remind myself when it is time to eat.
Speaking of eating the diet is changing up. I won't bore you with too many details just standard fair lower carb dieting. I won't be counting extra carbs in stuff like my almonds and peanut butter nor the protien in those but they will be what I am eating for a good bit of my fat consumption. I will have a basic set up of 50-75 grams of counted carbs per day on cardio days and about 125-150 grams on lifting days. Between 200-250 grams of protien daily and the rest coming from healthy sources of fat.
Thanks Rahl, I am trying it is hard because I have an innate urge to push my boundaries so taking it easy for a while has been very hrd and not just jumping to the top weight on rows is hard but it is the beast that hurt me too. I am coming up with a high rep / low rep split so I am not pushing to the max on weight each time I hit the gym. I know my shoulder can handle some weight just not as often. I need to let it respond to the damage of the last heavy workout for a bit before hitting it heavier again. I will detail my new split below just a push and pull premise.
HaHa, they do that alot don't they. I plan on trying Skeletal Balm, I may be getting some this month. Everything about it looks good and I have heard nothing but good reviews.
Good deal 24 hour gyms are nice especially when single. Not for being a meat market but just being able to up and go whenever you feel like it.
That's what's up!
Okay so here are the basics of this program it is moderate volume and frequency. I was debating having a 4 day a week split or 3 day split. Since my shoulder is still recovering I am only going to lift 3 times a week. So they will go in a rotation every other week each group gets worked 2 times. Every other workout will alternate between high reps lighter weight, and heavier weight with lower reps.
Cardio on days that we finish early enough we will do interval cardio after weights. That will most likely be the higher rep days. Although, I still have to have my sauna time. I just really enjoy the good sweat, plus I like to do torso work in there. Otherwise cardio will be Monday, Wednesday, and Friday for 45 minutes.
Push Group - High rep 3x12-15, Low Rep 4x5-8 w/ 1 drop set
Chest - Flat BB Bench
Shoulders - Standing Military Press
Triceps - Close Grip Bench
Quads - Squats
Pull Group - High rep 3x12-15, Low Rep 4x5-8 w/ 1 drop set
Width - Chins
Thickness - Bent Over BB Rows Overhand Grip
Biceps - Curls
Hamstring / Lower Back - Dead Lifts
As far as the supplements go I have been doing a good amount of sweating and the ERASE is keeping my joints dry and I think did some good around my fatty area under my chest. Testosterone must be rising because libido is off the chain. I have the Alpha Male feeling back which is nice to have again. When I take the Alpha-T2 I have to remind myself when it is time to eat.
Speaking of eating the diet is changing up. I won't bore you with too many details just standard fair lower carb dieting. I won't be counting extra carbs in stuff like my almonds and peanut butter nor the protien in those but they will be what I am eating for a good bit of my fat consumption. I will have a basic set up of 50-75 grams of counted carbs per day on cardio days and about 125-150 grams on lifting days. Between 200-250 grams of protien daily and the rest coming from healthy sources of fat.
Rahl
Well-known member
I find the same thing with my shoulder. I do a similar training split where one week chest/shoulders get hit twice and then only once the following week. It seems to give it recovery time. I sometimes drift the next shoulder day later in the second week if it's still bothering me or I go to tri's instead. Looks like a good layout.
With the balm if you get it, I use it on the shoulder prior and post training. Seems to be the most effective. I still like something like mineral ice at night though. That combo seems to really keep it moving.
With the balm if you get it, I use it on the shoulder prior and post training. Seems to be the most effective. I still like something like mineral ice at night though. That combo seems to really keep it moving.
MrKleen73
Legend
Yeah I would definitely say it is a good product for sure. If I were to run anything that aromatizes this would be on my radar to take with it for sure.
When I was single I worked at and worked out at a 24 Hour Fitness and the dancers would come in there before and sometimes after work. Sometimes they were even a bit bent when the showed up. THe club was close to the gym and they would just show up buzzed and bubbly. LOL It was my duty as an employee of the gym to stay close to them and make sure they were safe...
I swear those girls found the shortest shorts and stuff to wear to the gym, and did lying leg curls every time they came in. A couple of them would come in on midnight shift just to mess with me sometimes put on short shorts and no drawers... Just looking for attention and trying to tease. Was awesome for a single guy...Looks good that is what I have been reading too. Although I may need to look up the mineral ice. I may already be using something similiar.
Speaking of, my shoulder was the tiniest bit tweaked yesterday but not much at all. I think I need to maybe lower my bent over rows a bit but we will see. Since this new program allows for quite a bit of recovery I am going to give 185 on rows another shot on Thursday I think with only hitting pull that day it shouldn't flair up at all.
I don't know about all of us Americans but it was good to me and my family. I hope everyone else had a great Holiday weekend as well. I really can't wait to punish some of these workouts. I know I have tio keep the injury foremost in my mind but I will eek out what I can without causing any more damage.
MrKleen73
Legend
Day 14 - New Diet Outlined. Current Weight 212 Lbs.
Okay guys I mentioned the change in diet yesterday. Well I ran through my numbers and what not to set it up yesterday and this is what I came up with. I will normally have 2 solid meals and 2 shake + food meals. I will follow
Meal 1 Protein Fats Carbs
Total Grams 58.5 22 52
Total Calories 234 198 208 = 640
Meal 2 Protein Fat Carbs
Total Grams 58 22 52
Total Calories 232 198 208 = 638
Meal 3 Protein Fat Carbs
Total Grams 56.5 26 28
Total Calories 226 234 112 = 572
Meal 4 Protein Fat Carbs
Total Grams 56 26 28
Total Calories 224 234 112 = 570
Protein 229 916 38% 2420 total calories
Fat 96 864 36%
Carbs 160 640 26%
Training Day Additions Protein Fat Carbs
2 Scoops Postal 5 0 22
1/2 Cup oats 5 3 27
BCAA Mix 21 0 0
Grams 31 3 49
Calories 124 27 196 347
Training Day Totals
Protein 260 1040 38% 2767 total calories
Fat 99 891 32%
Carbs 209 836 30%
Okay guys I mentioned the change in diet yesterday. Well I ran through my numbers and what not to set it up yesterday and this is what I came up with. I will normally have 2 solid meals and 2 shake + food meals. I will follow
Meal 1 Protein Fats Carbs
Total Grams 58.5 22 52
Total Calories 234 198 208 = 640
Meal 2 Protein Fat Carbs
Total Grams 58 22 52
Total Calories 232 198 208 = 638
Meal 3 Protein Fat Carbs
Total Grams 56.5 26 28
Total Calories 226 234 112 = 572
Meal 4 Protein Fat Carbs
Total Grams 56 26 28
Total Calories 224 234 112 = 570
Protein 229 916 38% 2420 total calories
Fat 96 864 36%
Carbs 160 640 26%
Training Day Additions Protein Fat Carbs
2 Scoops Postal 5 0 22
1/2 Cup oats 5 3 27
BCAA Mix 21 0 0
Grams 31 3 49
Calories 124 27 196 347
Training Day Totals
Protein 260 1040 38% 2767 total calories
Fat 99 891 32%
Carbs 209 836 30%
JudoJosh
Pro Virili Parte
You count grams of your BCAA mix as grams of protein? I understand aminos is what make up proteins but aren't proteins made up of many different aminos. The aminos in a BCAA mix aren't in a chain like they are in food correct? So why would say 11g of Leucine = 11g of protein. I don't doubt you researched this I am just curious because I have never counted my Xtend toward my total protein or calorie intake.