The Journey Begins [Recoverpro & Maniac]

Yes, your math is right. I would say you would do fine on around 250g of protein, which is about 1.2xBW. That would give you 984 protein cals. To determine what percentage of your daily total is from protein, divide the amount of protein calories by the total calories for the day. For example, 2255 total calories, 250g of protein=984 protein calories: 984/2255=.44 which is 44 %. You can do the same for fat and carbs. Fat has 9 cals/gram, and carbs have 4, if you didn't know. You could go with a 40/40/20 of P/C/F = 40% P, 40% C, 20% F. 250 grams of protein over 6 meals is 41 g of protein, per meal. This should be number 1 priority in order to get enough protein.

Work on the math for the other macros, carbs and fat, and peice something together for 2200 cals a day with a 40/40/20. Post it up, and we can go from there. You are on right track now you have seen what we have been saying.
 
Oh dang. 41G of protein in a meal, I will be eating a lot then! :D Ha

Well so far I know I'm not doing good. Made a mistake by eating lunch with high calories and only 38G protein.

It was the Gourmet Mac N 5 Cheese - 792 Calories, 35g Fat, Cholest- 77mg, Carbs 76g, Protein 38g (I still have yet to go to the gym)

=[ I cannot find a good high protein meal plan so I can go out and buy the right foods..lead me in the right direction please?
 
It's best not to try to buy high protein meals, because you can't find too many that are really that good for you. Frozen dinners just suck, if you don't really read the labels. You shouldn't eat them al the time unless you are in a pinch. You said your mom buys meat for 6 months at a time. What does she have, and can you prepare it for yourself?

Even if you don't get to 40 grams per meal, get at least 30, that will start you down the right road.

Eggs for breakfast, 1 serving of oats, 8oz skim milk

snack: could do protein shake, 1 can of tuna-4 oz, on whole wheat bread

lunch; 6-7oz grilled or baked chicken breast, 1 cup rice and broccoli

snack: 5-6 oz of Lean ground beef or Ground turkey, I like cooked with salsa and bit of shredded cheese in a bowl, with some rice

dinner; 6-7 oz of lean meat, chicken, lean beef, fish

Have your muscle milk after you workout. I realize your work schedule is all over the place right now. You can always have scrambled eggs anytime other than breakfast. I like 3 eggs, 3-4 oz of baked chickem, salsa, a bit of cheese.

be creative.
Grocery list:
eggs, tuna, ground turkey, lean ground beef, turkey breast(try to stay away from deli meat if possible), brown rice, oatmeal, skim milk, Frozen bags of broccoli or veggies, any other green veggies(stay away from canned), almonds, cottage cheese,

These are basically what I get every week, unless I get a craving for something different
 
Thanks. To add, I buy skinless chicken breast fresh, not frozen, usually comes in a pack with about 3.3-3.5lbs of chicken. i will buy 3 pounds or so of lean round steak, usually cut into round steaks, a couple pounds of lean ground beef/turkey, several 18 packs of eggs, a couple pounds of boneless center cut pork chops. I usually bake chicken and pork in oven, all at the same time so i have some cooked for a few days. I usually cook at 350 for starting with 20 minutes, then check it. I find it's better to cook at a bit lower temp for a few extra minutes to keep from overcooking it too fast and having it dry out on you. Keep in sealed tupperware in fridge, pull out what you need. I cook steaks on grill outside, and usually leave them on the rare side of medium, so when I reheat it, it doesn't turn into jerky, it's just right. If you eat chicken or meat cold, I suggest cooking it completely at beginning.

Currently in my fridge, I have 3 pounds of chicken I cooked last night, with 3 1/2 round steaks left, and two lean beef patties with 1/8 cup shredded cheese on them. I like to have 2 or three choices in my fridge at a time.

Oh and Santa89, if your mom doesn't have one, get yourself a digital food scale.You cana find them anywhere from $25 and up. One of the best investments you can make.
 
That's the post I needed man! I appreciate it dude. Yeah what I eat are far less than what you said. I always thought a diet consisted of eating less meals.

We have meats, chicken, beef, its all from the Shop at home food services. It's all frozen in the special fridge they provided. So I would have to leave the meals out 24hours before to soften them or just put them in the microwave to thaw them.


And yeah, we have all skinless chicken. Chicken breast, etc.
 
I will do! So far I see my mom has boneless chicken thights thawing in the chicken, like 3lbs or so, but thats usually distributed between me, my mom, stepfather, and brother.
 
You aren't trying a diet, you are learning proper nutrition, two different things. That's why 90% of "diets" don't work long term to keep weight off normal people. They come off the "diet" and resume crappy eating habits and no exercise, and bam, more weight than last time.

Also a good, fairly cheap dish is beans and rice. Cook some brown rice, easiest is boil in bag. Cook 2 or 3 of them. Take a couple cans of black beans, or a can of black and maybe can of red beans. Rinse the beans in a strainer till water runs fairly clear. Combie beans and rice, and salsa in a big tupperware bowl. For meal, take about a cup or cup and half, and add some baked chicken = the bomb. It should make 5-6 meals depending on how much rice you cook. I would keep that as a meal anytime before 3-4 in afternoon, also makes a great preworkout meal, depending on when you lift.
 
youngandfree said:
You aren't trying a diet, you are learning proper nutrition, two different things. That's why 90% of "diets" don't work long term to keep weight off normal people. They come off the "diet" and resume crappy eating habits and no exercise, and bam, more weight than last time.

Also a good, fairly cheap dish is beans and rice. Cook some brown rice, easiest is boil in bag. Cook 2 or 3 of them. Take a couple cans of black beans, or a can of black and maybe can of red beans. Rinse the beans in a strainer till water runs fairly clear. Combie beans and rice, and salsa in a big tupperware bowl. For meal, take about a cup or cup and half, and add some baked chicken = the bomb. It should make 5-6 meals depending on how much rice you cook. I would keep that as a meal anytime before 3-4 in afternoon, also makes a great preworkout meal, depending on when you lift.
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GREAT Post!!
 
Oh man rice and beans sure are very common in my family. I haven't touched rice since I started the nutrition, but it's usually white rice. I will mention the brown rice.

Well today I was informed greatly, so I guess my day won't look as good. Tomorrow I'll make it better.

Day 9 June 23rd 2009

10:45A 3 Egg whites

12:50P Gourmet Mac N 5 Cheese w/ 1 300mg fish oil

3:30P 1 slice 100% Whole Grain bread, 1 green apple

6:00P Quaker Weight Loss Instant Oatmeal - Banana Bread flavor packet

9:30P 2 Slices boneless chicken thighs with yellow beans - 1 300mg Fish Oil Capsule


*Busy day no time for the gym sadly..* Going tomorrow early in the morning **
 
Well I went to see Transformers 2 today, but before that I went grocery shopping and took into consideration what the members have said. Especially youngandfree.

Spent $85 in groceries and I managed to get this...

1 - Carton of eggs
2 - Goya Black Beans
2 - Goya Red Beans
1 - Muir Glen Organic Beef Bolognese Pasta Sauce
1 - Muir Glen Organic Italian Herb Pasta Sauce
2 - Garelick Farms Skim & More Milk
2 - (32oz per) - Nature's Promise Organic Long Grain Brown Rice
2 - Veggie Patch Meatless Meatballs
1 - Nature's Promise - Chicken Boneless Skinless Breast w/ rib meat 1.5lb - 24g Protein for 1 fillet - Serving size 6
1 - Nature's Promise Center Cut Pork Chops Boneless - 0.79lb
1 - Shady Brook Farm's - Lean Ground Breast of Turkey - 28g Protein / Serving Size 4oz
2 - De Boles Organic Whole Wheat Angel Hair
1 - Light Life Smart Strips - Chicken Style Strips
1 - Light Light Smart Deli Baked Ham Style
1 - Tinkyada Pasta Joy Brown Rice Pasta Penne
1 - Tinkayada Pasta Joy Brown Rice Pasta Spirals
1 - veggie Slices Cheddar Flavor
1 - Cascadian Farm Organic Sweet Corn
1 - Cascadian Farm Broccoli Florets
1 - Cascadian Farm Shelled Edamame
1 - Cascadian Farm Sweet Peas
2 - Fat Free Cottage Cheese
 
It looks pretty good, I would probably not eat all that pasta this week. You can overdo your numbers very quickly with a bunch of pasta. I know its cheap, but next trip, buy more meat. Good job though, making progress.
 
How do you like the Maniac so far?
 
fightbackhxc said:
How do you like the Maniac so far?
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It was my 2nd dosage of Maniac today and I felt great!
Maniac gave me the energy to pump out more reps even when I know I couldn't! The extra aggression was all I needed to finish the set.

For example; I was doing One Arm Rows 10 reps originally, but then I ended up doing and extra 2 more. By this time I was far into working out my back, but the kick made me want to keep doing more.

I was supposed to end my day of back with Stiff arm pull downs, but after doing a few abs which felt great! I went back to doing some MTS back work outs. I stayed longer than expected at the gym because I also had some good endurance to run.

Before working out I did 9 minute jog, with a 1 minute walk. Then after my work out was complete I did a 8 minute jog, with 1 minute sprint, and 1 minute walking.
 
Day 10 June 24th 2009

9:00A 1 slice 100% whole grain bread w/ 2tbl spoons peanut butter, 1 oatmeal w. 1 300mg fish oil capsule

12:30P 1 Slice 100% whole grain bread, 2 slices of Light Life Baked Ham & Veggie Slices Cheddar Flavor

12:45 1 apple

6:30-8:40P - Back and abs. (read above review)

9:15P 1 scoop Muscle Milk w/ 6oz. skim milk, 6oz pork chop, 3oz salad

12:30A 1 scoop Muscle Milk w/ 6oz skim milk



Day 11 June 25th 2009 - Had to cater from 2:30-10. No time for the gym either had to take my accuplacement test.

8:30A 1 oatmeal, w/ 1 scoop Muscle Milk 6oz. skim milk

1:45P 6oz pork chop w/ 1 300mg fish oil

2:30 1 apple

7:45P 1 scallop, 2oz chicken

8:45P 4oz wheat pasta, marinara sauce, 4oz. chicken w/ 2 carrot sticks


**BY THE WAY** - I have noticed a increase of visual in my abs and other muscle groups are being more visible.
 
Good job. I really think you need protein in addition to just the apple mid day. Have you calculated your total calories and protein, etc. for the last couple days?
 
Those 2 days that have been posted above I have not. Just a lot of running around and working at another place kept me a bit busy and kept me off my computer.

I know it sure isn't a lot. I'll be starting properly my nutrition today and calculate it all. I really will be getting the hang of this.

Oh, the reason I didn't buy more meat was because we have 6months supply in my basement of chicken, meats, misc.
 
If you ever feel like you wont be able to eat just carry some cans of tuna around with ya or something.
 
Well yesterday wasn't looking so good after I got into work. I was in a rush so I forgot to grab a few things. I did however managed to buy *Goat Whey Protein.*

Supplements using

- Maniac
- Recover Pro
- Oryx Goat Whey
- Muscle Milk
- Vitamin World: Ultra Vitamin
- Omega Fish Oil
 
Day 12 June 26th 2009

10:15-10:30A 1 Oatmeal w/ 3/4 Skim Milk, 1 100% Whole Grain Bread, 2 egg whites

12:30P 1 Can tuna, 1 100% whole grain bread, 1/2 cottage cheese

3:15-4:25P Hamstrings, calves, Abs [intense and fast]

4:45P 2 scoops Muscle Milk w/10oz Skim Milk

11:30P 10oz Sirloin w/ broccoli, red beans, 1 300mg fish oil
 
Santa89 said:
Well yesterday wasn't looking so good after I got into work. I was in a rush so I forgot to grab a few things. I did however managed to buy *Goat Whey Protein.*

Supplements using

- Maniac
- Recover Pro
- Oryx Goat Whey
- Muscle Milk
- Vitamin World: Ultra Vitamin
- Omega Fish Oil
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Oryx goat whey is great stuff, good buy.
 
Santa89 said:
Day 12 June 26th 2009

10:15-10:30A 1 Oatmeal w/ 3/4 Skim Milk, 1 100% Whole Grain Bread, 2 egg whites

12:30P 1 Can tuna, 1 100% whole grain bread, 1/2 cottage cheese

3:15-4:25P Hamstrings, calves, Abs [intense and fast]

4:45P 2 scoops Muscle Milk w/10oz Skim Milk

11:30P 10oz Sirloin w/ broccoli, red beans, 1 300mg fish oil
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looking better

have you been tracking your cals?
 
Santa89 said:
Negative. =[ I think this is the only site to write down my log, and then the others are to check my email and then I go back out for the day.
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write down in a pocket notepad then and plug into the website later :)

I know you want this, and we are here to help and push you a bit if you need it.
 
Thanks! xD It's been a few busy days so I've been off the computer, but that doesn't mean I haven't kept up with the nutrition.

Day 13 June 27th 2009

10:15-10:30A 1 oatmeal w/6 oz skim milk, 3 egg whites, 1 300mg F. Oil

1:30P 1 lean ground beef patty, 1 slice 100% whole wheat, 1 slice veggie slices cheddar flavor,2 squirts ketchup, 1 300mg F. Oil

4:30P 3oz Healthy Selections Tuna

7P 1 Banana

8:45P 2 cups of Spaghetti w/ spiral noodles , 1 300mg F. Oil

10:30P 3oz tuna

2:30A 2 scoops of Goat Whey w/8oz skim milk


Day 14 June 28th 2009

8A 2 scoops Maniac w/ 8oz water

8:45-11:15A Arms (Triceps, Biceps) w/Recover Pro 18oz water (3 scoops)

11:45A 2 scoops Muscle Milk w/10oz skim milk, 1 300mg F. Oil

2:30P 1 can Chicken of the Sea, 2 slices 100% whole grain, 2 slices veggie delight cheddar flavor, 4 slices Light Life Baked Ham

4:05P 1 slice vanilla bean cheese cake **Sat. was busy so I did not work out, so I took Sat. as my day off, and worked out on Sunday. **

8:15P 6oz chicken

12A 2 scoops Goat Whey w/8oz skim milk

1:10A 1 Lean Muscle Whey Protein Bar *I was out - got home around 2:30*



Day 15 June 29th 2009

11:25A 2 scoops Maniac w/8oz. water

12:00-3P Quads & Abs - 3 scoops Recover Pro w/18oz. water

4:30P 4oz chicken w/1.5oz tuna, 1 300mg F. Oil

7P 1 Lean Body On the go 14oz *Went to Airport to pick up some one*

8:25P 8oz steak sirloin w/broccoli

10:30P Recover Pro w/6oz water (1 scoop), 1 300mg F. Oil

2:30A 2 scoops goat whey w/10oz skim milk



Day 16 June 30th 2009 ** WEIGHT: 198lb ** Lost of 7lbs

8:00A 2 scoops Maniac w/8 oz. water

8:45-11A Chest w/ 15min sauna

11:30A 2 scoops Muscle Milk w/10oz skim milk

1:30P 1.5oz tuna, 1 Quaker weight control oatmeal w/6oz skim milk, 3 egg whites

4:30P 4oz chicken, 1.5oz tuna

8:30P 7oz boneless pork chops, 1/2 cup Cottage cheese, 1 scoop Recover Pro w/6oz water, 1 300mg F. Oil

11:45P - 1 soup bowl



Day 17 July 1st 2009

4:15A 2 scoops goat Whey w/8oz skim milk, 1 Activia Yogurt

12:45P 2 100% whole wheat, 1 slice veggie delight cheddar flavor, 4 slices Light Life Baked Ham, 1/2 cup cottage cheese, 1 300mg F. Oil

2P 2 scoops Maniac w/8oz water

2:30-4:40P Back & Abs - 3 scoops Recover Pro w/18oz water

4:50P 2 scoops Muscle Milk w/10oz skim milk

6:30P 7oz boneless pork chops, 1/2 cup cottage cheese, 1 300mg F. Oil, 1 Scoop Recover Pro w/6oz water

11P2 med. brown eggs, 3oz Lightlife Smart Strips Chick'n Style Strips, 4 slices Healthy Ones Turkey Breast
 
Good job on the progress. You are pretty detailed about what you are eating, are you taking the time tocalculate all the calories and macronutrients as well? You said you are down 7 lbs which is awesome. You should calculate how many calories you are eating so you will know for sure, at this point in time, this amount of calories = weight loss. As your body changes, so will your calorie requirements. But you will need to know where you are in terms of cals so you will know what to do when you stop losing.
 
I will do, the only thing that's difficult that I find is that with the dailyplate or caloriecounter is the foods I eat are either not listed, or incorrect servings.

What I will start to do if you think makes more sense, is writing down the calories I take in with the servings.

** Also, I will substitute the skim milk that I use with my goat whey and muscle milk with water. ** This is just for the carbs can be cut down a bit more, along with the fats.
 
Diet is much improved from the beginning!!! Congrats on dialing it down better my man. Have u been feeling better since the change in ur diet?
 
As you prepare your food, just look at the label. Do the math and jot it down. Fitday has a decent food database also. If you buy a food item that has nutrients that are different than what fitday has, you can "customize" your food and put in what your particular food has in it.
 
crazyfool405 said:
Diet is much improved from the beginning!!! Congrats on dialing it down better my man. Have u been feeling better since the change in ur diet?
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I appreciate it, and yes I feel more..hmm energized and been waking up earlier on some day, the other days are because I go to bed late if I'm hanging out.

I'm about to make some pasta! I'll keep you guys posted!
 
The day of July 2nd, I had a total amount of 1,900 calories with 201g protein. I think originally I was supposed to intake 2,265 calories or so? So the numbers aren't bad eh?


By the way this is how I used to look my Freshman year of high school, and then Junior year on the left.

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Santa89 said:
The day of July 2nd, I had a total amount of 1,900 calories with 201g protein. I think originally I was supposed to intake 2,265 calories or so? So the numbers aren't bad eh?


By the way this is how I used to look my Freshman year of high school, and then Junior year on the left.

Invalid Link Removed
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Awesome work bro.:)
 
Real awesome work man. Hope your liking the products! They should last you awhile
 
I sure am liking them! Aggression from Maniac is always a plus!

Day 18 July 2nd 2009

7:50A 2 scoops Goat whey w/ 8oz skim milk

10:20A 2 scoops Maniac w/8oz water

11-12:50 Shoulders

1:10P 2 scoops Muscle Milk w/ 12oz water

3P Detour Lean Muscle - Cookie Dough Protein Bar w/ 1 300mg F. Oil

6P 4 Veggie Patch Meatless Meatballs, 1/2 cup Muir Glen Organic Pasta Sauce, 2oz Tinkyada Brown Rice Pasta Penne, 1/2cup Cottage Cheese

6:15 6oz water w/1 scoop Recover Pro

8:15P/u] 3oz tuna, 2 tblspns Peabut Butter, 1 slice 100% Whole Wheat bread

11P 2 scoops Goat Whey w/8oz water



Day 19 July 3rd 2009 **DAY OFF**

10:15A 1 Slice 100% Whole Wheat bread, 1/2 Cup cottage cheese, 1 packet Weight Control Oatmeal w/6oz skim milk

11:50A 2 scoops goat whey w/8oz water

2P 12oz water w/2 scoop Recover Pro

2:45P 3oz tuna, 1 banana, 1 apple

6P 2 scoops Goat Whey w/8oz water

8:30P 10oz steak sirloin w/cup of broccoli

10P 12oz water w/2 scoops Recover Pro

12:20A 2 scoops Goat Whey w/8 oz water

1:15 3oz tuna (I was at a party.. ;] so I was up till about 2:30)



Day 20 July 4th 2009 **keeping track of intake**

11:55A 2 scoops Maniac w/8oz water

12-1:30P 1 mile run, abs

1:45P 1 Weight Control Oatmeal packet w/6oz skim milk, 2 tblspns Peanut Butter, 1 100% whole wheat bread

4:30P 2/3 Cup Cascadian Farms Shelled Edamame, 1 tblspn salt, 1 4oz lean turkey breast cutlet

6:15P 2 scoops Goat Whey w/8oz water

8:15P 2oz Met-Rx Protein Bar Creamy P.B. Crisp

12:05A 1 Mini-bagel

2:15A 2 scoops Goat Whey w/8oz skim milk

^^ I've been reducing my skim milk intake with goat whey and muscle milk to keep carbs down, I will include it on days with lower protein intake or days I do not work out as much.

Calorie intake: 1560 // Protein intake: 165g


Day 21 July 5th ** WEIGHT: 195lb **

11:45A 1 W.Control Oatmeal Packet w/6oz skim milk, 1 slice Veggie Slices Cheddar Flavor, 3 Slices Healthy Ones Turkey Breast

1:30P 2 scoops Maniac w/8oz water

2:15-4 Biceps, Triceps, Hamstrings

4:20 2 scoops Muscle Milk w/12oz water - 1 300mg Fish oil

7P 2 scoops goat whey w/8oz water

9:30 4oz chicken fillet , 3oz tuna

12A 2 scoops Goat Whey w/2 strawberries in 8oz water

Calorie Intake: 1110 // Protein Intake: 141g

^^ So far..I'm still awake.. so we will see what else I will digest later.
 
As far as my work out goes.. here it is

Monday - Quads & Abs

Before workout: 1 min. walk, 8 min jog, 1 min. walk


1. Squats Superset: Squat (medium stance) & Wide Stance Squats 4 sets of 10-12 reps (1 minute rest)

2. Lunges Superset: Lunges (pressing w/ toes) & Leg Press 4 sets of 10-12 reps (1 minute rest)

3. Leg Extensions Superset: Leg Extensions (performed w/ toes in) & Leg Extensions (performed w/ toes straight) 3 sets of 15-20 reps (1 minute rest)

4. Inner and Outer Thigh Machine Superset 3 sets of 15-25 reps (1 minute rest)

5. Calves Triset: Calf Raises on Leg Press Machine Toes Pointing In, Toes Pointing Straight, & Toes Pointing Out 4 sets of 15-20 reps (30 second rest)

6. Hanging Leg Raises 25 Reps 3 Sets

7. Bicycle Crunches 40 Reps 3 Sets

8. V-ups 25 Reps 3 Sets

9, Knee-ins 25 Reps 3 Sets

10. Twisting Crunches(Swiss ball) 30 Reps 3 Sets

11. Crunches (Swiss ball) 25 Reps 3 Sets

12. 8min jog, 1 min. sprint, 1 min. walk




Tuesday - Chest

Before workout: 200 Regular jump rope 2 sets // 200 Knee raises Alternating Jump Rope 2 sets
50 Double jump rope 2 sets // 100 Regular jump rope 1 set // 100 Alternating jump rope 1 set

1. Incline Bench Press 5 sets of 10-12 reps (1 minute rest)

2. Chest Dips 4 sets of 10-12 reps (1 minute rest)

3. Incline Dumbbell Flyes 4 sets of 15-20 reps (1 minute rest)

4. Flat Dumbbell Bench Press 4 sets of 10-12 reps (1 minute rest)

5. Cable Crossovers 3 sets of 15-20 reps (30 second rest)

6. MTS Decline Press 4 Sets 10-12 Reps (30 sec. rest)

7. Pectoral Fly 4 Sets (2/2) 10-12 Reps (1min rest)



Wednesday - Back & Abs

Before workout: Same as Monday

1. Wide Grip Pull-ups to Front 5 sets of 10-12 reps (1 minute rest)

2. Reverse Close Grip Chins 4 sets of 10-12 reps (1 minute rest)

3. Neutral Grip Pull-ups 4 sets of 15-20 reps (1 minute rest)

4. One Arm Rows 4 sets of 10-12 reps (1 minute rest)

5. Stiff Arm Rope Pulldowns 3 sets of 15-20 reps (30 second rest)

6. Twisting sit-ups 20 Reps 3 sets

7. Partial sit-up 25 Reps 3 sets

8. Bicycle Crunches 40 Reps 3 Sets

9. Lying Leg Raises 25 Reps 3 Sets

10. Crunches 25 Reps 3 Sets

11. Twisting Crunches 20 Reps 3 Sets

12. 8min jog, 1min sprint, 1 min walk

12. MTS Row 3 Sets 10-12 Reps

14. MTS High Row 4 Sets 10-12 Reps

15. MTS Front Pulldown 3 Sets 10-12 Reps



Thursday - Shoulders

Before workout: Same as Tuesday (jump rope)

1. Lateral Raises 5 sets of 10-12 reps (1 minute rest)

2. Upright Rows & Shrugs Superset 4 sets of 10-12 reps (1 minute rest)

3. Bent Over Laterals 4 sets of 15-20 reps (1 minute rest)

4. Dumbbell Shoulder Press 4 sets of 10-12 reps (1 minute rest)

5. One Arm Cable Laterals 3 sets of 15-20 reps (30 second rest)



Friday - Hamstrings/Calves & Abs

1. Standing Leg Curl & Stiff Legged Dead-lifts Superset 4 sets of 10-12 reps (1 minute rest)

2. Lunges (pressing w/ heels) & Lying Leg Curls Superset 4 sets of 10-12 reps (1 minute rest)

3. Seated Leg Curls 4 sets of 15-20 reps (1 minute rest)

4. Calves Triset: Calf Raises on Leg Press Machine Toes Pointing In, Toes Pointing Straight, & Toes Pointing Out 4 sets of 15-20 reps (30 second rest)

5. Partial Sit-ups 25 Reps 3 Sets

6. Modified V-Ups 25 Reps 3 Sets

7. Knee-ins 25 Reps 3 Sets

8. Bicycle Crunches 40 Reps 3 Sets

9. Crunches (swiss ball) 25 Reps 3 Sets

10. 8min jog, 1 min sprint, 1min walk



Saturday - Arms

1. High Pulley Cable Curls (One Arm) & Reverse Cable Triceps Pushdowns (One Arm) Superset 4 sets of 10-12 reps (1 minute rest)

2. Dumbbell Curls, Lying E-Z Triceps Extensions, & Close Grip E-Z Bench Press Triset 4 sets of 10-12 reps (1 minute rest)

3. Rope Pushdowns, Incline Curls, & Incline Hammer Curls Triset 4 sets of 15-20 reps (1 minute rest)

4. Dumbbell Curls Using Forced negatives 8 Reps 4 Sets

5. Twenty-ones 4 Sets
 
Nice work man, I am glad to see you are progressing!
 
pembroke3355 said:
Nice workouts and very detailed log.:)
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I appreciate it! :] I try to make it easier on the readers so I can get an input on my diet and what not.


Day 22 July 6th 2009

11:20A 1 oatmeal packet w/6oz skim milk, 1 slice 100% wheat bread, 2 slices Honey Ham

12-1 Moved a bed from 3rd floor to car, and then back up 2 floors else where.

1:30P 2 scoops goat Whey w/8oz water

2:30P Breaded Chicken Fillet & 2.6oz tuna

4:18P 2 scoops Maniac w/8oz water

5-6:40P Quads & Abs - 18oz water w/3 scoops Recover Pro

7:25P 1/2 cup Cottage Cheese, 4oz Chicken Fillet w/ 1 300mg Fish Oil

9:15P 2 scoops Goat Whey w/8oz water - 2 strawberries * 1 tblspn Peanut Butter mixed in

10:05P 2 Apple Cinnamon Cupcakes

12A 1 scoop Recover Pro w/6oz water

12:52 2 scoops goat whey w/8oz skim milk

Calorie Intake: 1760 // Protein Intake: 209g

^^calories from carbs, fats and protein have no been included into the calorie intake.

My calorie intake should be: 3449 - 500 = 2949
 
Very detailed indeed and good workouts, I enjoy seeing people work hard in the gym; it pays off.
 
Santa89 said:
I appreciate it! :] I try to make it easier on the readers so I can get an input on my diet and what not.


Day 22 July 6th 2009

11:20A 1 oatmeal packet w/6oz skim milk, 1 slice 100% wheat bread, 2 slices Honey Ham

12-1 Moved a bed from 3rd floor to car, and then back up 2 floors else where.

1:30P 2 scoops goat Whey w/8oz water

2:30P Breaded Chicken Fillet & 2.6oz tuna

4:18P 2 scoops Maniac w/8oz water

5-6:40P Quads & Abs - 18oz water w/3 scoops Recover Pro

7:25P 1/2 cup Cottage Cheese, 4oz Chicken Fillet w/ 1 300mg Fish Oil

9:15P 2 scoops Goat Whey w/8oz water - 2 strawberries * 1 tblspn Peanut Butter mixed in

10:05P 2 Apple Cinnamon Cupcakes

12A 1 scoop Recover Pro w/6oz water

12:52 2 scoops goat whey w/8oz skim milk

Calorie Intake: 1760 // Protein Intake: 209g

^^calories from carbs, fats and protein have no been included into the calorie intake.

My calorie intake should be: 3449 - 500 = 2949
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Detailed and strict. Gotta get those cals up though!
Nice log!
 
dg806 said:
Detailed and strict. Gotta get those cals up though!
Nice log!
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that sure is something that I thought of the last two days after adding up all my calorie intake. I'm like woah I need more food in my belly! lol


pembroke3355 said:
Couple of questions bro. Are you finding a clean energy with the Maniac. How do you like the flavor of the Recover Pro?
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Indeed I am. Earlier back I did mention the aggression and energy that this delivers that I've never done before. It allows me to get through a set when I'm on Maniac! I love it :] I gave my friend some and he was bouncing around before with the energy ha ha

Recover Pro could work on the flavor. 3 scoops with 18oz water is a bit meh for me, but my taste buds have become accustomed to it.

What I do is 1 scoop per 6oz. 6ozx3scoops = 18oz water. :p That's just how I do it.
 
Santa89 said:
that sure is something that I thought of the last two days after adding up all my calorie intake. I'm like woah I need more food in my belly! lol





Indeed I am. Earlier back I did mention the aggression and energy that this delivers that I've never done before. It allows me to get through a set when I'm on Maniac! I love it :] I gave my friend some and he was bouncing around before with the energy ha ha

Recover Pro could work on the flavor. 3 scoops with 18oz water is a bit meh for me, but my taste buds have become accustomed to it.

What I do is 1 scoop per 6oz. 6ozx3scoops = 18oz water. :p That's just how I do it.
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Sounds good bro thank you.:)
 
Question..
* Protein contains 4 calories per gram
* Carbohydrates contain 4 calories per gram
* Fat contains 9 calories per gram

As stated above, lets say I have an intake of my 209g of protein yesterday, 836 calories are alone from the protein all together which brings my intake to 2596 calories. That's just alone added with the protein. Does this really matter when it comes to your calorie intake? Do I also add the other two into my overall calorie intake?
 
Your question is hard to understand. At 836 protein calories, that comes to 32% of your total calories. Some say since you are recomping, cutting, you should get 40-60% from protein, probably no less than 20% from fat, and the rest from carbs. Try to clarify your question a little better for us.
 
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