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Volcom's Optimus PRIME Log

VolcomX311 said:
I bought a new loaf of Ezekiel bread this morning, after my fresh loaf from yesterday was found crawling with ants this morning, and yes, this time I stuffed that brick of loaf in the fridge.
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I don't know if you've used it before, but the best thing to do is just to delicately break off a piece (sometimes you have to work it from both sides so it doesn't break in half) and toss it right into the toaster. No thawing necessary.
 
VolcomX311 said:
This one is for Snag, this will be a staple for this week.

Tha Stir Fry

1 bag brown rice
1 bag mixed vegetables (broccoli, carrots, peas)
40 eggs, 10 yolks
low sodium soy sauce.

All cooked with extra virgin olive oil.

Pack it in tupawair. I'll work the numbers out later to see what the macros will be. In the past, I went with 2 or 3 bags of mixed vegetables to allow myself a larger serving. I should probably go 2 bags then.

I'm considering adding ground turkey. If Albertson's has it, it shall be bought.

I bought a new loaf of Ezekiel bread this morning, after my fresh loaf from yesterday was found crawling with ants this morning, and yes, this time I stuffed that brick of loaf in the fridge.
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Oh niice! :box:
 
I did cardio and lifted this morning, but I was expecting to do a second round tonight, however, I am off to my second job, which means I'll have to skip tonight's second cardio session to cook. There are only so many hours in a day.
 
VolcomX311 said:
I did cardio and lifted this morning, but I was expecting to do a second round tonight, however, I am off to my second job, which means I'll have to skip tonight's second cardio session to cook. There are only so many hours in a day
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Yep and something has to pay for all the supplement bills! :lol:
 
Shite!

Damn, that was about an 1.5 hours of cooking, and I'm sweating like crazy.

This bundle filled up 5 1/2 full size tupaware buckets. This should last a good week, maybe longer because I assume I'll be eating other shite as well.

1 bag Brown Rice
3 packages of Jenny-O's Lean Ground Turkey
2 large bags of mixed vegetables
30 egg whites

low sodium soy sauce.

and I got in my 6th meal whilst the rice was still cooking.
 
1 bag brown rice
30g fats
700g carbs
60g protein
[60g fiber]

3 Packages of Lean Ground Turkey
105g fats
330g protein

30 egg whites
108g protein

2 Large Bags of Mixed Vegetables
240g carbs
60g protein
[60g fiber]

Total Count
135g fats
940g carbs
558g protein
[120g fiber]

Ratios [including carbs from vegetables] 7207
1215 kcals fats = .168 17%
3760 kcals carbs = .522 52%
2232 kcals proteins = .309 31%

Ratios [not including carbs from vegetables] 6247
1215 kcals fats = .194 19%
2800 kcals carbs = .448 45%
2232 kcals proteins = .357 36%

I've heard people say you can eat as much vegetables as you want and they don't count as your carb intake, I don't know if it's true or not, so I made two calculations.

The ratios aren't what I had hoped. I originally wanted 40 egg whites, but there simply was not going to be enough room. I suppose if I add a serving of this along side of some other form of protein like fish or chicken, it'll put the protein ration right over the top.

Special thanks to Snag and Irish for helping me with my diet plans.
 
Jesus, and Michael Phelps eats 10,000 kcals a DAY!!! Those have got to be some condensed @$$ calories, because all 5.5 buckets of food I made, which were well into the pounds in combined weight is still 3,000+ kcals shy of what Michael Phelps would need in a day.
 
Thanks Emerge. Next time I think I'll opt out of the vegetables and go with 4 packages of ground turkey and all 60 egg whites, leaving 10 yolks. That should get me to the ratio I'm looking for. The 2 giant mixed bags of vegetables took up a TON of room, and I think I'd rather sub out that room for more protein. Live & learn.

The only tidius part of tonight's cooking was manually spooning out 30 yolks.
 
I had 6 meals today, why the hell is my stomach growling at 12:30am?!?! I'm fricken starving and I can't eat! :nutkick:
 
VolcomX311 said:
I had 6 meals today, why the hell is my stomach growling at 12:30am?!?! I'm fricken starving and I can't eat! :nutkick:
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Haha..you'll have that bro. Welcome to the world of increased metabolism -- altho, 1500cal spread over that many meals is not gonna keep even my wife satiated!

The body will adjust..

Interesting concept, cooking all that together. I have the luxury for the most part of being able to cook my meals as I need them, since I run my own business and can hang out in my kitchen if I want. But when I have to pop in to GNC for 6-8 hrs. or do some travelling to see a client or run a demo for USP somewhere.. it does become a pain in the backside. Usually this is where I utilize albacore tuna, hard-bolied eggs/whites, a salad with dressing packed seperately so the lettuce doesn't get all soggy, some pre-toasted Ezekiel in a sandwich bag.. all my bottled water & supps.. gotta carry around a couple coolers to fit it all in! :rolleyes:
 
snagency said:
What I am alarmed at Sam is your caloric consumption.
That is extremely low.
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That was exactly what I was getting ready to post. Then I scrolled down, and lo and behold my brother snag beat me to it!!
Volcom is an intense person. Everything he does, he seems to go to extremes. I'm the same way. All-out or nothing at all.
Sam, I know you're wanting to cut and for it to be successful, but snag is right. You can't diet this hard without having serious repercussions. You will go hypo, you will slip into catabolism (hard), and you will burn up muscle tissue.
Up those calories big V. Just keep it all clean and keep the macros in line with snag's and IC's.
You can eat big as long as you eat clean! :thumbsup:
 
thundergod said:
That was exactly what I was getting ready to post. Then I scrolled down, and lo and behold my brother snag beat me to it!!
Volcom is an intense person. Everything he does, he seems to go to extremes. I'm the same way. All-out or nothing at all.
Sam, I know you're wanting to cut and for it to be successful, but snag is right. You can't diet this hard without having serious repercussions. You will go hypo, you will slip into catabolism (hard), and you will burn up muscle tissue.
Up those calories big V. Just keep it all clean and keep the macros in line with snag's and IC's.
You can eat big as long as you eat clean! :thumbsup:
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I missed it what was his intake...
 
Sam, dude, taper those cals SLOWLY! Don't just drop them immediately...That was the KEY to hanging on to my muscle in that year-long cut I did.
 
You guys are all right about my caloric intake. I think I under-ate the first day pretty bad because it was my first go at 6 meals and I didn't want to turn my cut into a bulk. Also, my "appropriate" food availability was an issue. I'll definitely be bumping up my calories and I appreciate everybody's guidance and input.

Love/Hate
I got 95% of my supplements in yesterday, which means last night I had the worst insomnia ever! I was like a kid the night before Christmas. I didn't fall asleep until 3am, and my eyes popped open at 6:55am. I'm way too zombified to hit my morning cardio now, but I'm going to lift and see if I can't attach my cardio at the end. I'm trying to consistently hit double cardio's a day, including off-days from lifting. I'm not yet in shape enough to pull off my 10 sprint, 10 secs rest in between HIT, but I have not forgotten about the bodybuilder's cardio :thumbsup:

Dreamweaver, my first day of dieting was about 1,500 kcals, so yeah, way under for my 211lbs arse.
 
Rome wasn't built in a day....but it sure burned down pretty fast!! :lol:
 
How do you guys count your post workout meal? Because it's definitely not 2.5-3 hours after my previous meal, more like 1.5hrs after. Does that still count as a meal? Or is the post workout nullified?
 
This is what I made buckets of last night. It looks like a lot of rice but it's not. The brown rice blends in with the lean ground turkey

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I count it in my macro's, but I just treat it as being a quickly-absorbed meal. I eat 1-1.5hrs after my PWO shake. Technically it's my Meal 1; but I have Meal 2 not too long after.
 
When I'm cutting, I tend to work twice as hard, because I'm no longer just lifting, but I include two cardio sessions as well. However, I'm MUCH less conscious about appropriate rest. There's an obsession to burn as much calories with as much activity as possible, whenever I can. One of my main faults of starting up a cut, is that I think my cardio is back to where it was when I last left at a cardio-respiratory peak, and I kill myself.

This morning, I lifted, got 5min into my cardio and pretty much fell over, so, I guess I'll need to take a break (so I say).

Delts
Hammer Shoulder Press x 3 sets
Behind The Neck Shoulder Press x 3 sets
Barbell Upright Rows, Wide Grip x 3 sets
Bent Over Db Lateral Raises x 3 sets
Db Shrugs x 3 sets

5 min cardio :nutkick:, riiiiiight.

I'm sure last night's blink of an eye sleep didn't help. Time to recover I guess.
 
Irish Cannon said:
I count it in my macro's, but I just treat it as being a quickly-absorbed meal. I eat 1-1.5hrs after my PWO shake. Technically it's my Meal 1; but I have Meal 2 not too long after.
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So it's nullified by the whole insulin sensitive issue. Would that mean I would eat again at 10:00am? As in 2.5 hrs after my 7:30am meal) or at 11:30am, as in 2.5 hrs after my 9am post workout meal?
 
VolcomX311 said:
So it's nullified by the whole insulin sensitive issue. Would that mean I would eat again at 10:00am? As in 2.5 hrs after my 7:30am meal) or at 11:30am, as in 2.5 hrs after my 9am post workout meal?
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Now you've got me all confused, bro.

Here's how I do it...

7am: Wake up, take supps

8am: Go lift

9:30-10am: Slam PWO shake (Meal 1)

11-1130am: Eat large breakfast (Meal 2)

2pm: Meal 3, etc., (eat every 2-3hrs after this)
 
Many different ways to go Sam..

First, I would not eat very close to your cardio/training sessions (here I mean within an hour to 1.5hr at least); if you do this, the body will then use that intake for fuel for w/o, rather than stored bodyfat..

Secondly, if you utilize a pre/post workout product that contains carbs (no matter what kind - dextrose/trehalose/WMS/malto etc.), I always count these in my carb/cal intake for the day. Protein (BCAA & the like), I do not count towards cals or protein consumption..
 
My workout partner Zack has his MMA Pro Debut on February 6th. Very exciting, you'd think I'd get a free ticket or something :nono: I'm still paying $50 :nutkick:
 
I remember telling you all how exhausted I was this morning from my lack of sleep and how dearly I needed to rest, yet was apprehensive about the guarantee of my rest.

I had a no show at the performance facility tonight, so I sat and zombied out awhile, then I got on the treadmill for a light run, which turned into a 20min HIT session. I pushed it extra hard because it was in front of the other trainers, it's very political :thumbsup:

Then I ended up doing some HIT sprints with a client, so my rest turned into 2 HIT sessions within 2 hours.

I better sleep well tonight!
 
I was in the middle of posting in Snag's log when we got hit with an earthquake. I rather enjoy earthquakes, as long as there isn't any major damage. They're kind of exciting.
 
VolcomX311 said:
Ate breakfast at 7:30am, post workout meal by 9:00am
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I thought you were giving the fasted training a spin. Why did you eat breakfast before the workout? :confused:
 
thundergod said:
I thought you were giving the fasted training a spin. Why did you eat breakfast before the workout? :confused:
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It all depends on what time I need to be at work in the morning.

Also, I've been using Controlled Labs Reduction for the past 2 days, it comes in an AM/PM bottle. AM stim and PM appetite control, fat burn and sleep assist. I noticed the PM does very little to assist me into slumber, but once I am asleep, my sleep seems deeper. [sound familiar DF?]

It also seems to perpetuate funky dreams, much like when I was on DTH.
 
1st AM fasted LIFT

First of all, I have no AP, so I'm not certain if I'm still benefiting from this protocol, but I tried it anyway.

I implemented the 2 set strength scheme, but I modified it to suit my cutting, metabolism ramping needs.

Chest/Back

Flat Bench, super set, Hammer Lat Pull Downs
225lbs x 10 reps ss 180lbs x 10 reps
275lbs x 10 reps ss 230lbs x 10 reps

Incline Bench, super set, Hammer Lat Pull Downs - Behind The Neck
185lbs x 12 reps ss 180lbs x 10 reps
225lbs x 10 reps ss 230lbs x 8 reps

Incline Db Double Rows, super set Free Weight loaded Hammer Dips
100lbs Db's x 10 reps ss 180lbs x 10 reps
100lbs Db's x 8 reps ss 230lbs x 10 reps

No actual rest in between sets or exercises. Loading and unloading weights were my only form of rest.
 
I'll add another set of exercises to this routine next time, I can afford to do this with four or five exercises.

The major draw back to this type of double exercise station workout is space availability. This couldn't happen on a week "night" unless you were with a partner who would be switching back & forth with you.
 
VolcomX311 said:
First of all, I have no AP, so I'm not certain if I'm still benefiting from this protocol, but I tried it anyway.
I implemented the 2 set strength scheme, but I modified it to suit my cutting, metabolism ramping needs.
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That's something I've been wondering about as well. I'm about to go on my first cycle of the year and will NOT be using AP or Slin. Would fasted training still be beneficial or should I return to regular Berzerker Training?
Anyone?:think:

And big V, it's nice to see you using the 2 set to immortality regimen. It comes highly recommended!
 
thundergod said:
That's something I've been wondering about as well. I'm about to go on my first cycle of the year and will NOT be using Ap or Slin. Would fasted training still be beneficial or should I return to regular Berzerker Training?
Anyone?:think:
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Let me shine the Mullet Bat Signal

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Now, we just wait.....
 
Damn, that signal was freaking blinding..

Saw it & figured I'd swoop in. Fasted training in & of itself will work with the protocol laid out. AP just facilitates this, putting the body in a much more efficient state for it..

If the goal is to continue leaning out, then fasted training will work, irregardless of AP.. this just makes it BETTER, while preserving muscle tissue!
 
snagency said:
Damn, that signal was freaking blinding..

Saw it & figured I'd swoop in. Fasted training in & of itself will work with the protocol laid out. AP just facilitates this, putting the body in a much more efficient state for it..

If the goal is to continue leaning out, then fasted training will work, irregardless of AP.. this just makes it BETTER, while preserving muscle tissue!
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Thanks Snag :thumbsup:
 
^^ X 2. Danke Herr Snag!! :box:
 
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