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JustinF
01-22-2004, 05:27 AM
1/21/04- Cardio
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif

http://www.gifs.cc/red1ac.gifBike 30 minutes moderate intensity interval program;












Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 eggs, 1 banana, multi-vite, 4 cups coffee

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup oats, .5 cup cottage cheese, 5 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 1 cup ww pasta, 1 large chicken breast, .5 cup tomato sauce, 5 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 2 slices ww bread, 1 tbsp natty PB, 1 can chicken

http://www.gifs.cc/red1ac.gifMeal 5:

http://www.gifs.cc/red1ac.gifMeal 6: 12oz lean ground beef, .25 cup pasta, 1 cup tomato sauce








http://www.gifs.cc/red1ac.gifWater: approx 1 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNone.

Wikked1
01-22-2004, 06:10 AM
:eek: look at all the cardio going on in here....Nice work bro.........Damn that's tough man ave. 4.5 hours? :eek:

galileo
01-22-2004, 08:08 AM
Cardio is satan.

briancurran01
01-22-2004, 08:12 AM
Nice job on the cardio justin.

JustinF
01-22-2004, 12:24 PM
http://www.gifs.cc/red1ac.gifWikked- Thanks man. It's actually not that bad. Truthfully I feel worse if I sleep in. :confused:

http://www.gifs.cc/red1ac.gifGalileo- Nuh Uh. Maybe for those of y'all that have the luxury of bulking.... :swear:

http://www.gifs.cc/red1ac.gifBrian- Thanks bro

JustinF
01-22-2004, 12:25 PM
http://www.gifs.cc/red1ac.gif The gym equipment will be moving this weekend into my friends house, so I'll be back on track with the weights next week. Until then, I will just continue my cardio-whore sessions. :D:D

chops
01-22-2004, 01:21 PM
http://www.gifs.cc/red1ac.gif The gym equipment will be moving this weekend into my friends house

no worries about the garage being cold :)

HeatherLF
01-22-2004, 02:32 PM
http://www.gifs.cc/red1ac.gif The gym equipment will be moving this weekend into my friends house, so I'll be back on track with the weights next week. Until then, I will just continue my cardio-whore sessions. :D:D


tuttut on the weights...no MORE excuses next week ya heard me!
Nice job with the cardio though....:)

MWA, have a good night!

JustinF
01-23-2004, 04:15 AM
http://www.gifs.cc/red1ac.gifchops- exact-a-mundo!! Can't say I'm gonna miss working out in my sub-zero garage!! Thanks for stopping in!!

http://www.gifs.cc/red1ac.gifwifey- I heard ya baby!! MWA!! I'll see you Saturday.... :p :( ;)


http://www.gifs.cc/red1ac.gif Well, I'm helping my friend move tonighta nd early Saturday morning, depending on how many trips it is going to take. He's also going back to school, on Mondays and Wednesday's, so I will have to re-arange my training schedule a bit, and move chest and back to Saturday. That's really the only day I need him to spot me, is going heavy on the bench press. Wifey does a super job spotting everything else.

Diet was on point yesterday, I didn't do cardio. I'll be getting cardio and weight training tonight with the move!! :p

galileo
01-23-2004, 07:54 AM
My girlfriend can spot my puny weights just fine. :)

Mik
01-23-2004, 07:58 AM
Moving = suckage!

EdgarMex
01-23-2004, 10:25 AM
Moving = suckage!

Couldn't agree more. Looking at it in a positive way, you can always consider it a full body workout :D

Wikked1
01-23-2004, 11:23 AM
:whip: Did I hear the wife in here cracking the whip on ya' bro?

Bruteman
01-24-2004, 02:15 PM
Moving = suckage!

Big strong guy with a big truck=might as well start a moving business. Everyone you know and are related to is going to ask you to help them move stuff anyways, might as well get paid for it.

JustinF
01-26-2004, 07:48 PM
http://www.gifs.cc/red1ac.gifgalieo- That's probably true in my case now too. :cry:

http://www.gifs.cc/red1ac.gifMik- :nod:

http://www.gifs.cc/red1ac.gifEdgar- Yup. And that it was.

http://www.gifs.cc/red1ac.gifWikked- Yup. And I liked it! :)

http://www.gifs.cc/red1ac.gifB-man- Not a bad idea. I'll have to give that some thought.


http://www.gifs.cc/red1ac.gifI'll update in the morning. Time to sleep! :D

JustinF
01-27-2004, 03:47 AM
http://www.gifs.cc/red1ac.gifWell, last night was a really good night. With everything happening this past couple of months, I really do have a feeling everything is going to be OK, and turn out for the best.

This place is great. The friends that I made here are great. I really do hope to meet all of you some day.

I'll be getting back to my diet and program today. Just cardio for the rest of this week, as I will still be all over the place after work. I've been getting home late, and waking up early, and not sleeping worth a **** between those times. But last night, I slept right through my alarm. The first time I had a decent sleep in a while, even though I was late for work, it was great. :)

A special thanks goes out to wifey, without you I'd have broken down long ago. Luv ya babe. MWA


http://www.gifs.cc/red1ac.gifGoing back to the beggining, back to the basics when it all started. Back to WBB.

Monday- Chest and Back
flat bench, incline bench, flyes, CG underhand chins, BB row, deadlift

Tuesday- Cardio, neck, abs

Wednesday- Legs
squats, lunges, calves, Extensions

Thursday- Cardio, abs

Friday- Shoulders, Bi's, Tri's
shrugs, front and lateral raises, OH Press, Dips, Skulls, Preacher curls, hammer curls

Saturday- Cardio, neck, abs

Sunday- off or cardio (probably off) :)


Just need to get this to the front.

Focus.

Diet and cardio have been on point, but haven't hit the weights. I need to stop with the excuses. I'm like a ****ing :newbie:! But I would if......, I can't because......, Done.

ericg
01-27-2004, 05:12 AM
Things will get back on track soon bro. You are not the type to let things slide but rather just needed time to reflect and relax a bit. The plates should be running cuz they hear you coming.

Coke
01-27-2004, 06:15 AM
...take as much time as necessary to let some of us get close to your numbers, ok mang - :D

JustinF
01-27-2004, 06:19 AM
http://www.gifs.cc/red1ac.giferic- Thanks bro, what's crackin?

http://www.gifs.cc/red1ac.gifCocoa- Who are you kidding. You've far surpased me long ago.

Wikked1
01-27-2004, 06:33 AM
If you have a copy of Pumping IRON Watch it....if not go snag a copy somewhere and watch it.....if that doesn't get you inspired bro nothing will! I think maybe you're in the calm before the storm and you're gonna go bust out some 225 PB curls just for the fun of it.

briancurran01
01-27-2004, 06:43 AM
I hope things turn around for you justin just stay positive. DOnt let the bad things derail you. I know it is tough (hell I got alot of **** going on to, but weightlifting is what keeps me sane. )

Mik
01-27-2004, 07:29 AM
I feel for ya bro. I know what you're going through. Things will turn around though.

Relentless
01-27-2004, 07:40 AM
just get back to the gym, slacker!
else I'll come down there, and stand on a stepladder so I can kick you in the ass. ;)

Cal

P.S. I'm out for the V-day weekend... the missus has a skating competition that weekend... :(

HeatherLF
01-27-2004, 02:30 PM
:cry: ....
Thats the weights crying because they miss ya!
FOCUS!!!...or I'll :whip: make you focus!

ericg
01-27-2004, 02:34 PM
:cry: ....
Thats the weights crying because they miss ya!
FOCUS!!!...or I'll :whip: make you focus!

I think I would take her up on that offer ;)

Coke
01-27-2004, 08:04 PM
...Looks like you have no choice, better get to it! - :D

Budiak
01-27-2004, 09:17 PM
Justin, you're such a piece of ****.

JustinF
01-28-2004, 03:39 AM
http://www.gifs.cc/red1ac.gifWikked- I don't have the DVD, but I plan on picking it up. Maybe I'll go after work today! :D And you're right about the calm before the storm bro, I can feel it.

http://www.gifs.cc/red1ac.gifBrian- Thanks for dropping by. Things are already looking up. The situation has gotten increasingly better, it was just me making excuses anyways. I take full blame for my fatness, if I would have continued working out through it all, I woulda probably had some PR's in here.

http://www.gifs.cc/red1ac.gifMik- :nod: And you as well bro.

http://www.gifs.cc/red1ac.gifCal- rofl. Maybe I need that! No worries about the weekend, we'll hook up some other time.

http://www.gifs.cc/red1ac.gifWifey- WTF do you think I've been waiting for? ;) :hump:

http://www.gifs.cc/red1ac.giferic- w0rd!!

http://www.gifs.cc/red1ac.gifCocoa- I will bro.

http://www.gifs.cc/red1ac.gifBudiak- I know. But I'm not 5'. :p :D

JustinF
01-28-2004, 03:42 AM
1/27/04- Cardio
http://www.gifs.cc/rule3.gif


http://www.gifs.cc/red1ac.gifBike 30 minutes moderate intensity hill program;












Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 eggs, 1 banana, multi-vite, 4 cups coffee

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup oats, 1 cup cottage cheese, 5 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 1 large chicken breast, stir fried veggies

http://www.gifs.cc/red1ac.gifMeal 4: 2 slices ww bread, 1 tbsp natty PB, 2 scoops whey

http://www.gifs.cc/red1ac.gifMeal 5:

http://www.gifs.cc/red1ac.gifMeal 6: 1 large chicken stir fry sub on wheat bread with cheese








http://www.gifs.cc/red1ac.gifWater: approx 1 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNone.

cphafner
01-28-2004, 06:16 AM
Justin: good luck with everything man. Diet looks good. If you haven't seen pumping iron, its worth $20 to add it to the dvd collection.

Wikked1
01-28-2004, 06:40 AM
4 cups of coffee bro? it's no wonder you average the sleep you do! Good to see you hanging tough with the cardio!

galileo
01-28-2004, 07:27 AM
I love me some coffee.

HeatherLF
01-29-2004, 03:13 PM
:spam:

JustinF
01-29-2004, 06:27 PM
http://www.gifs.cc/red1ac.gifcphafner- I'll definately be picking that up this weekend.

http://www.gifs.cc/red1ac.gifWikked- Oddly enough, coffee does nothing for me as far as keeping me awake. It's just habbit and I love the taste. :D

http://www.gifs.cc/red1ac.gifGal- Me 2

http://www.gifs.cc/red1ac.gifWifey- Thanks for the bump.

JustinF
01-29-2004, 06:32 PM
http://www.gifs.cc/red1ac.gif Did some cardio today. 20 minutes on the bike.

So Monday is the official start of two things; 1.)working out (weights) again in general, and 2.) My cutting contest :)

I will be starting a new diet as well, nothing extreme.

Pictures will be posted on Sunday night or Monday morning, as well as weight and BF measurments. July 1st is the cutoff for the contest. No wagers, just friendly motivation and bragging rights. ;)

Moving the gym from my cold ass garage to my friends house, so the cold will be non-existant during session, except cardio. the bike will saty here. I'm gonna be buying a lat tower attachment for my rack, as well as some dumbell handles for my Olympic weights.

That is all, I'm off to bed now. I'll catch up with y'all in the AM.

Bruteman
01-29-2004, 06:50 PM
Like the title of your journal bro' :thumbup: . The lat tower will be a nice addition. Just make sure you keep doing pullups though buster *shakes fist in Justin's face*

Mik
01-30-2004, 06:22 AM
The new title rocks Justin! Good luck with the contest. Is it you vs. lp again?

Coke
01-30-2004, 06:40 AM
Kick a$$ with this plan mang - :D

JustinF
01-30-2004, 12:21 PM
http://www.gifs.cc/red1ac.gifB-man- Thanks. I'll keep doing them, although I'll probably be lucky to get two right now!! :p

http://www.gifs.cc/red1ac.gifMik- Thanks bro. I'm gonna keep that secret until he comes out with it!! :)

http://www.gifs.cc/red1ac.gifCocoa- No doubt bro, an ass kicking is on the horizon!!

midee1
01-30-2004, 02:15 PM
Oh baby it's out now. :D

Let's get this show on the road. :strong:

midee1
02-02-2004, 03:52 PM
:windup:

Come on, come on let's have it damnit. I was brave and posted mine. :)

JustinF
02-02-2004, 07:27 PM
:windup:

Come on, come on let's have it damnit. I was brave and posted mine. :)

They're coming bro. Nothing worth looking forward to. Man, I really let myself go. hopefully this comes off fast. I had semi-abs in October. :cry:

JustinF
02-02-2004, 07:36 PM
here they are. pathetic.

midee1
02-02-2004, 07:38 PM
Bout damn time. One thing for sure you don't have near the hair I do. :cry:

JustinF
02-02-2004, 07:42 PM
Neck- 18"
Chest- 51"
Belly- 44.25"
Waist- 41.25"
Quads- 29.25"
Calves- 18.75"
Biceps- 18"
Forearm- 14.5"
Wrist- 8"
Ankle- 10.25"

Height- 6'6"
Weight- 298lbs

JustinF
02-02-2004, 07:46 PM
Wow!! Look at these next to my avatar pic from October. Amazing. I really let stress take over my life and instead of using it positively I ate and didn't lift. Well, that's history and tomorrow starts the new diet and program. Stay tuned. Greatness is on the horizon. I will not settle for anything less.

JustinF
02-02-2004, 07:47 PM
Bout damn time. One thing for sure you don't have near the hair I do. :cry:

LOL. Only cuz I shave it all off. :p

briancurran01
02-02-2004, 08:01 PM
Good luick Justin. I am sure you will do great :thumbup:

Xand
02-02-2004, 10:58 PM
Good Luck on your new found goals. We're going to hold you to 'em. That tat on your right leg is sweet.

JuniorMint6669
02-02-2004, 11:17 PM
Nice pics. Tat's look awesome :cool:

Coke
02-03-2004, 05:24 AM
...lol, don't play us bro, you know you will be on point like you want when you have consistent sessions!

Lookin forward to it mang -:D

ericg
02-03-2004, 05:31 AM
You legs look awesome.

Cant wait to see the nect set of pics. I am sure you will be all cut up by then. Goo dluck bro.

cphafner
02-03-2004, 06:16 AM
we know you can acheive your greatness. Looking big in the pictures. You have a crazy frame to build on.

JustinF
02-03-2004, 08:13 AM
http://www.gifs.cc/red1ac.gifbrian- Thanks bro.

http://www.gifs.cc/red1ac.gifXand- Exactly what I need bro, is to be held accountable. I look forward to doing just that.

http://www.gifs.cc/red1ac.gifJr.Mint- Thanks bro. The tats are getting redone, probably next fall.

http://www.gifs.cc/red1ac.gifCocoa- LOL. I aint playin anyone. You're right, I will be on point, starting today. No turning back, no regrets.

http://www.gifs.cc/red1ac.giferic- Thanks bro, stay tuned. I plan to be real cut up next time I post pictures. Then watch out. BULK!!

http://www.gifs.cc/red1ac.gifcp- Thanks man. Gotta get my frame lean again, then worry 'bout the building!!

Wikked1
02-03-2004, 08:33 AM
Anyone ever mention that you resemble Brian Urlacher? Only bigger? Best of luck int he contest bro!

ElPietro
02-03-2004, 08:36 AM
Good luck tiny! ;)

Isaac Wilkins
02-03-2004, 09:31 AM
What are you thinking for a scale weight? 265-275?

JustinF
02-03-2004, 10:35 AM
http://www.gifs.cc/red1ac.gifWikked- Thanks bro. No, I never heard that one. That dude can hit though!!

http://www.gifs.cc/red1ac.gifPete- LOL. Thanks. :)

http://www.gifs.cc/red1ac.gifBorris- I actually had in my head 250, but after speaking with Xian decided that would be a bit much. Maybe 270-275. Your thoughts?

Isaac Wilkins
02-03-2004, 10:36 AM
Yeah, I was thinking 270, maybe 275.

Relentless
02-03-2004, 11:40 AM
J-man, I think your perceptions are skewed by too much time spent looking at and thinking about bodybuilders/bodybuilding.

You clearly have lots of mass kicking around still, and your bodyfat is merely up into the 'average/normal' range for your frame instead of being lean/cut. If those pictures are the result of several months of 'letting things slide', then you're all set.... you'll slough off the accumulated 'baggage' in a month or two of clean eating and solid lifting, for sure. Just stay on track.

Get that wife of yours onside as well; I know Sara is supportive as hell for me, but she's also sometimes a bad influence, wanting to bring home pizza/etc... if you both have your eyes on the prize, the battle is half won already.

Relentless
02-03-2004, 11:44 AM
and I think you should shoot for 265; 30 lbs lost on your frame is only 10% of your bodymass. Assuming you keep the ratio to 1/3 muscle 2/3 fat or better, you'll look solid at 260-265

Coke
02-03-2004, 11:45 AM
250 might be a little low, but around 265 is more like it...now lets see some work big bro! - ;)

EdgarMex
02-03-2004, 12:06 PM
You don't look as bad as you think you do, with a little cutting you'll be looking great, man. What is your plan for the cut?

drew
02-03-2004, 02:55 PM
Man, I'd kill to have as much size as you. Good luck with the cut.

Saint Patrick
02-03-2004, 03:37 PM
Good luck w/ the cut Justin.

JustinF
02-03-2004, 03:37 PM
http://www.gifs.cc/red1ac.gifBorris- :nod: I concur.


http://www.gifs.cc/red1ac.gifCallahan- Thanks for the input bro. I think you are correct. Wifey is very supportive of me also, and in the past, I have atually been the one to suggest pizza, chinese food, etc. We both have a renewed dedication going, and I really think this is the turning point in both of our fitness goals.

http://www.gifs.cc/red1ac.gifCocoa- See below bro!!

http://www.gifs.cc/red1ac.gifEdgar- I'm shooting for around 3000 clean cals a day. I'm doing a 5x5 program, 4 days a week with cardio (HIIT) on off days. Carbs will be the lowest macro, with most of them coming from veggies rather than grains.

http://www.gifs.cc/red1ac.gifDrew- Thanks much man, stay tuned.

http://www.gifs.cc/red1ac.gifSt.Patty- Thanks bro. I appreciate the support.

JustinF
02-03-2004, 03:52 PM
2/3/04-Chest & Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 6x225, 4x225, 5x265, 5x265, 5x265, 5x265, 4.75x265

http://www.gifs.cc/red1ac.gifDB Flyes 12x35's, 5x60's, 5x60's, 5x60's, 5x60's, 5x60's

http://www.gifs.cc/red1ac.gifPreacher Curls 10x115, 5x165, 5x165, 5x165, 5x165, 5x165

http://www.gifs.cc/red1ac.gifDB Curls 10x60's, 10x60's, 10x60's















Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 egg whites, 1 can tuna, 1 banana, multi-vite, 4 cups coffee, EC stack

http://www.gifs.cc/red1ac.gifMeal 2: 8oz chicken breast, 1 cup spinach, .25 yellow bell pepper, 3 FOC's, 1 cup green tea

http://www.gifs.cc/red1ac.gifMeal 3: 8 oz extra lean beef, 1 cup spinach, 1 cup carrots, 1 apple, EC stack

http://www.gifs.cc/red1ac.gifMeal 4: 1 can tuna, 1 cup spinach, .5 cup honeydew mellon, 3 FOC's

http://www.gifs.cc/red1ac.gifMeal 5: EC stack,shake during workout 20g whey protein, 40g gatorade mix

http://www.gifs.cc/red1ac.gifMeal 6: shake after workout 40g whey, 60g dextrose

http://www.gifs.cc/red1ac.gifMeal 7: 8 oz extra lean beef, 2 cups stir fried veggies, 3 FOC's


http://www.gifs.cc/red1ac.gif Meal 8: .5 cup plain fat free yogurt, 1 scoop whey


Calories Eaten Today
source grams cals %total
Total: 3031
Fat: 71 640 22%
Sat: 24 213 7%
Poly: 6 58 2%
Mono: 23 209 7%
Carbs: 196 717 25%
Fiber: 17 0 0%
Protein: 392 1566 54%











http://www.gifs.cc/red1ac.gifWater: approx 2 gallons



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif4.25 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifHELL YEAH!!! Why on earth did I ever stop? Damn it feels good to lift again. It's in my blood. I need it, I feed off of it. Not a bad session for the first time back. I'll stay the same with bench for next week, and up the rest of the exercises. w00t! It feels sooooo good to be back!!

Catch up with y'all in the AM!! :)

JustinF
02-03-2004, 05:14 PM
Any comments on the diet, please feel free to make them. I think it's pretty decent.

midee1
02-03-2004, 05:46 PM
Damn slammin workout. Sleeps sucks though. tuttut

There's now turning back now.

Coke
02-03-2004, 07:51 PM
I see, I see dude...almost as if you took no break-:thumbup:...that is great work bro!...I love 5 x 5 mang -:D

briancurran01
02-03-2004, 08:24 PM
nice workout justin. nice job on the diet also.

that is a good example of the kind of diet that i need to eat.

JustinF
02-04-2004, 03:37 AM
http://www.gifs.cc/red1ac.gifmidee- Thanks bro. I know sleep sucks, it always has. :rolleyes:

http://www.gifs.cc/red1ac.gifCocoa- Thanks bro. I love the 5x5 as well. This is my first time doing that rep scheme. So far, so good.

http://www.gifs.cc/red1ac.gifbrian- Thanks. Appreciated.

clvmike19
02-04-2004, 05:51 AM
God Damn! Youre a strong mofo. Good work man. Ill do a freakin happy dance the day Im pushin 250+ for reps :thumbup:

galileo
02-04-2004, 06:41 AM
Your 5x5 poundages pwn me!

ElPietro
02-04-2004, 06:52 AM
Great strength! I look forward to passing you! :p

ericg
02-04-2004, 06:53 AM
The 5x5 is looking awesome man. I loved the 5x5 when i did it. Shortly I will get back into it.

Diet is looking nice and clean. You drink a lot of java in the AM, dam.

JustinF
02-04-2004, 06:53 AM
http://www.gifs.cc/red1ac.gifmike- I'm a wee bit heavier than you. ;)

http://www.gifs.cc/red1ac.gifgalileo- I only outweigh you by what, 110lbs? And I'm not pushing that much more than you....

JustinF
02-04-2004, 06:55 AM
http://www.gifs.cc/red1ac.gifPete- You'll be passing me very soon, I'm afraid. :(

http://www.gifs.cc/red1ac.giferic- :nod: Coffee is my friend. :p I love the 5x5 so far...

cphafner
02-04-2004, 07:07 AM
wow, great workout man. I've never done a 5x5 or a similar program to that.

HeatherLF
02-04-2004, 07:50 AM
:thumbup: Way to get back on track!

EdgarMex
02-04-2004, 10:34 AM
I'm a bit late, but both the workout and diet look great.

chops
02-04-2004, 01:24 PM
coffee rules. for a real kick, expresso! 4.25 hours of sleep is harsh tho - is that the coffee keeping you up?

JustinF
02-05-2004, 03:54 AM
http://www.gifs.cc/red1ac.gifcp- Thanks bro.

http://www.gifs.cc/red1ac.gifWifey- Thanks babe.

http://www.gifs.cc/red1ac.gifEdgar- Thanks homie.

http://www.gifs.cc/red1ac.gifchops- :nod: Coffee is my friend. No, coffee does nothing for me as far as keeping me up goes. I just drink it cuz I like the taste. The sleeping is just my bad habbits that I need to change. I wake up at 3:40AM every morning, and I just can't seem to even get in bed before 10:30-11:00PM. Even if I do I can't sleep. :(

JustinF
02-05-2004, 04:03 AM
2/4/04-Legs
http://www.gifs.cc/rule3.gif

http://www.gifs.cc/red1ac.gifSquats 10x135, 4x225, 5x315, 5x315, 5x275, 5x275, 5x275

http://www.gifs.cc/red1ac.gifExtensions 12x135, 10x225, 10x225, 8x225, 6x225

SS with:

http://www.gifs.cc/red1ac.gifHammie Curls 12x90, 5x135, 5x135, 5x135, ,














Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 egg whites, 1 can tuna, 1 banana, multi-vite, 4 cups coffee, EC stack

http://www.gifs.cc/red1ac.gifMeal 2: 8oz chicken breast, 1 cup spinach, .25 yellow bell pepper, 3 FOC's, 1 cup green tea

http://www.gifs.cc/red1ac.gifMeal 3: 8 oz extra lean beef, 1 cup spinach, 1 cup carrots, 1 apple, EC stack

http://www.gifs.cc/red1ac.gifMeal 4: 8 oz extra lean beef, 1 cup stir fried veggies

http://www.gifs.cc/red1ac.gifMeal 5: EC stack,shake during workout 20g whey protein, 35g gatorade mix

http://www.gifs.cc/red1ac.gifMeal 6: shake after workout 40g whey, 45g dextrose

http://www.gifs.cc/red1ac.gifMeal 7: 11 oz swordfish steak, 2 cups mixed veggies (spinach, carrots, and onions)


http://www.gifs.cc/red1ac.gif Meal 8:



Calories Eaten Today
source grams cals %total
Total: 3031
Fat: 86 776 27%
Sat: 28 249 8%
Poly: 10 93 3%
Mono: 31 280 10%
Carbs: 163 596 20%
Fiber: 14 0 0%
Protein: 389 1556 53%











http://www.gifs.cc/red1ac.gifWater: approx 1.25 gallons



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif6.25 hours :D







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifShort and sweet session. I got a bit too ambitious on the squats to start. Gotta keep in mind I've been outta the game for almost 3 months. Hopefully the weights will shoot back up.

I have DOMS like a mofo today. Chest, legs are starting, my back, even though I haven't worked it yet this week. And my biceps.....Damn. I shouldn't have done so much on the curls, it literally HURTS to flex, it's not just DOMS. But I still love it!! :p

briancurran01
02-05-2004, 05:57 AM
nice workout justin. You will be back to where you were before in no time i am sure :thumbup:

drew
02-05-2004, 05:57 AM
Good work, nice eating.

clvmike19
02-05-2004, 06:16 AM
4:30am is waaaaaaay to early for me. I hate seeing the wrong side of 7am :D

Squats/Bench are strong man. Cant wait to see the lifts at full steam.

Tank23
02-05-2004, 06:52 AM
Yeh dude, your squat and bench is great! Especially for your first sessions back! Good stuff. Good luck with your goals this year mate.

ericg
02-05-2004, 06:57 AM
Hey man. I never knew you did bench and squats on the same day? Looks to me like its a copy/paste problem (bench numbers are the exact same as last session). The squat looks strong, espicially after having a short time away.

Awesome work with the diet, lots of protein, dam.

Wikked1
02-05-2004, 07:09 AM
Excellent session bro! Powerful Hammie Curls! Diet looks squeaky clean. :thumbup:

JustinF
02-05-2004, 07:15 AM
http://www.gifs.cc/red1ac.gifbrian- Thanks. I hope so, and far past.

http://www.gifs.cc/red1ac.gifdrew- Thanks man.

http://www.gifs.cc/red1ac.gifmike- Thanks bro. I can't wait either.

http://www.gifs.cc/red1ac.gifTank- Thanks bro. Much appreciated.

http://www.gifs.cc/red1ac.giferic- LOL. It was a copy/paste issue. My bad. All better now.

http://www.gifs.cc/red1ac.gifWikked- Post edited, I screwed up. I wish my hammie curls were that high!!

galileo
02-05-2004, 07:38 AM
Nice squat'n foo.

Mik
02-05-2004, 08:25 AM
Awesome couple of sessions man!

HeatherLF
02-05-2004, 03:28 PM
Enjoy those Pilates! :) :hide:

:)

EdgarMex
02-05-2004, 03:59 PM
Pilates, huh?

clvmike19
02-05-2004, 09:32 PM
Oooooooh.

JustinF
02-06-2004, 03:15 AM
http://www.gifs.cc/red1ac.gifgalileo- Thanks yo.

http://www.gifs.cc/red1ac.gifWifey- Ummmm, no. ;)

http://www.gifs.cc/red1ac.gifEdgar- NO.

http://www.gifs.cc/red1ac.gifmike- tuttut. Don't believe everything you hear!! :D

JustinF
02-06-2004, 03:26 AM
2/5/04- Cardio
http://www.gifs.cc/rule3.gif

http://www.gifs.cc/red1ac.gifRecumbant Bike.
2 minute warmup
15s sprint, 45s cooldown, 10 intervals.














Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 egg whites, 1 can tuna, multi-vite, 4 cups coffee, EC stack

http://www.gifs.cc/red1ac.gifMeal 2: 8oz chicken breast, 1 cup spinach, .25 yellow bell pepper, 3 FOC's, 1 cup green tea

http://www.gifs.cc/red1ac.gifMeal 3: 8 oz extra lean beef, 1 cup spinach, 1 cup carrots,EC stack

http://www.gifs.cc/red1ac.gifMeal 4: 8 oz chicken breast, 1 cup spinach, 1 tbsp natty PB

http://www.gifs.cc/red1ac.gifMeal 5: 1 banana

http://www.gifs.cc/red1ac.gifMeal 6: 8 oz chicken breast, 2 cups mixed veggies (spinach, carots, onions)

http://www.gifs.cc/red1ac.gifMeal 7: .5 cup FF yogurt


http://www.gifs.cc/red1ac.gif Meal 8:



Calories Eaten Today
source grams cals %total
Total: 2329
Fat: 59 528 24%
Sat: 17 157 7%
Poly: 7 63 3%
Mono: 18 160 7%
Carbs: 85 281 13%
Fiber: 15 0 0%
Protein: 350 1399 63%
Alcohol: 0 0 0%












http://www.gifs.cc/red1ac.gifWater: approx 1 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.75 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifNada.

Wikked1
02-06-2004, 06:51 AM
*retracts hammie curl props* :evillaugh
You're becoming quite the cardio whore bro! What was that 10 mins of biking? I'll hook up with you for cardio day! :D

clvmike19
02-06-2004, 07:40 AM
Cardio Day.......or Pilates Day?!? *snicker*

C4d1o wh0r3! :D jk.......just keep pluggin along man.

Bruteman
02-07-2004, 12:26 AM
Hey, there's some weight sessions up in here! Looks like you're on the right track bro'. Keep it up!

Franjipani
02-07-2004, 07:43 PM
Great to see you back on track again Justin. Intervals are a beast !!! Anybody that does them deserve a medal.... :bow:

Changed your journal title I see ???

Interesting that you choose to "move away from" rather than "moving toward" your destiny.....

Transformational vocabularly....hmmmmm something to think about ;)

Xand
02-07-2004, 10:59 PM
Looks like your back dude!! Nice cardio day,

JustinF
02-10-2004, 05:18 PM
2/9/04-Chest & Bi's

DB Bench 12x60's, 5x100's, 5x100's, 5x100's, 5x100's, 5x100's, 8x80's

DB Flyes 12x35's, 5x60's, 5x60's, 5x60's, 5x60's, 5x60's


DB Curls 10x60's, 10x60's, 10x60's






Diet
Meal 1:

Meal 2:

Meal 3:

Meal 4: turkey sandwich on wheat

Meal 5: 20g whey protein, 40g gatorade mix

Meal 6: 40g whey, 60g dextrose

Meal 7: 32 pcs sashimi

Meal 8:


Water: approx .5 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
3.5 hours





Random thoughts
Well that sucked. Because I got only 3.5 hours of sleep, I had no time to cook my meals, and I have nothing at work. So suffice to say, my diet sucked yesterday. Between the lack of sleep and lack of food, I wasn't going to lift, but I'm going away on Friday, so I have to lift MTWT this week.

First time I have ever done DB presses. I just got my Olympic DB handles yesterday, so I thought I'd give 'em a shot. The weight should go up on these as soon as I get used to the movement a little more. The hardest part was getting the ****ing things in position.

Just a quick session, but it was better than nuthin I suppose.

My knee has been hurting since last week. I have a liquid filled sack on the right side of my kneecap. It's not the knee that I blew out a couple years ago during football, it's the other. (my left) I have at one time or another ****ed up both of my knees, so I'm not suprised by this. It didn't hurt during squats last week, or even the day after. The day after that though is when it started. I'll take it easy on leg day this week, if it doesn't get better I reckon I'll have to get it looked at.

JustinF
02-10-2004, 05:40 PM
2/10/04- Back, Tri's, and Shoulders

Shrugs 12x225, 10x315, 5x405x5, 10x315

Narrow Grip Palms Facing Pullups 2xBW+2Forced, 2xBW+2Forced

DB Rows 12x10'sx4

DB Shoulder Press 10x60's, 5x80'sx5

Dips BWx10, +90x3 drop to +45x4






Diet
Meal 1: 1 can tuna, 2 whole eggs, 2 whites

Meal 2:

Meal 3: 1 cup oats, 1 scoop Opticen

Meal 4: 1 can tuna, 1 cup carrots

Meal 5: 20g whey protein, 40g gatorade mix

Meal 6:

Meal 7:

Meal 8: .5 cup ff plain yogurt, 1 scoop whey


Water: approx .5 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
5.5 hours





Random thoughts
Seems like my knee is thoroughly ****ed. I couldn't do deadlifts tonight as I couldn't bend my knee even to parallel. It hurt when I put weight on my knee to do DB Rows. I'm going away this weekend, so I'll make an appointment to get it checked out when I get back.

Oh yeah, I'm ****ing weak.

The DB handles I got are terrible for pulling excercises such as rows. I need to get longer straps I suppose. I have big hands, and they are no match for these things, and my straps are too short even. I repped 100x12 for 4 sets with my regular DB but couldn't even get 2 at 150 with the DB handles. ****.

Oh well. I guess I won't be doing legs this week. :swear:

Isaac Wilkins
02-10-2004, 06:01 PM
Heh. Good luck on your knee over here, too.

:cool:

pruneman
02-10-2004, 06:31 PM
:hello:

hope that knee gets better soon.
BTW...is that really all you ate!?!

JustinF
02-11-2004, 03:35 AM
Borris- Thanks bro. :p

p-man- Thank you. And unfortunately yes, that is all I ate. Diet wasn't good at all yesterday. :(

JustinF
02-11-2004, 03:40 AM
lol. That was a very pleasant post, wasn't it? :p Sorry.

ericg
02-11-2004, 05:27 AM
Sorry to hear that the knee isnt any better bro. Hopefully just some rest is needed and nothing more. Will keep my fingers crossed for ya.

briancurran01
02-11-2004, 06:37 AM
Justin-sorry to hear about the knee. Hope all is ok with it.

Wikked1
02-11-2004, 06:43 AM
Decent work out bro,sorry to hear about the knee....damn injuries anyway! There ought to be a law! LMFAO about the DB handles what did you get man 3" diameter or what?

ericg
02-11-2004, 07:38 AM
Should have got these DBs

http://www.newyorkbarbells.tv/im-0035.html

they have standard handles

drew
02-11-2004, 07:44 AM
Fix knee, go squat.

Nice work all around.

Coke
02-11-2004, 08:38 AM
Best wishes bro, surely hope the knee clears up...good idea to have it looked at.

JustinF
02-11-2004, 12:17 PM
eric- Thanks bro.

brian- Thanks for the kind wishes.

Wikked- Yes, I'm a dumbass. As eric pointed out, theres a page 2 that I neglected to see. Great. $70 more bucks, plus shipping. :shoot:

Drew- I hope it's that easy. :)

Cocoa- Thanks bro.

JustinF
02-11-2004, 12:17 PM
Well, back from the doc. What a waste of ****ing time. Take Motrin for a week. If it's not better we'll send you to an orthopedist. "It's already been a week" But you didn'ttake anything. By the way, no lifting that involves your knee until then. Great.

One positive, when I was sitting down, she said it was hard to tell where the swelling was b/c "you have a lot of muscle mass on your legs". :thumbup:

EdgarMex
02-11-2004, 12:18 PM
Sucks about your knee, man, hope it gets better soon.

JustinF
02-12-2004, 04:43 AM
Edgar- Thanks bro.

JustinF
02-12-2004, 04:48 AM
Yesterday's diet:

M1- 1 cup oats, 1 scoop Opticen

M2- 8 oz chicken, 2 cups mixed veggies

M3- 8 oz lean beef, 2 cups mixed veggies

M4- 1 can tuna, 2 slice ww bread with natty PB

M5- 4 eggs (2 white, 2 whole), 1 can tuna

M6- Mad Max Burger from The Outback :angel:


Awesome news!! I think my mom is going to be starting a workout routine. I talked to her a bit yesterday, drove her to the YMCA. (We went to look at the pool) Unfortunately they do not have a "pool only" membership, as that would have been PERFECT cardio for me with all my joint/ligament problems. I should be going to the gym with her to show her some excercises, etc. I'm happy. :)

I have decided with this latest knee problem that football is definately a no-go. I was pondering the thought of hoing back because I love the game so much, but it's just not worth the injuries anymore.

That is all

TGIF. Canada, here I come! :D:D

chops
02-12-2004, 05:39 AM
that's awesome that the whole family is getting into it . makes for good quality time spent w/ them

Coke
02-12-2004, 05:45 AM
...lol at take some motrin for a week, bet you are no doubt grateful to hear the knee issue is a minor one.

I love my mom too...but she ain't even thinkin about it, she probably won't even discuss it bro - :D

JustinF
02-12-2004, 05:52 AM
chops- Yeah. I'm stoked. I probably won't be working out with her, after the first couple of sessions to make sure she knows what she's doing. She will be working out during lunch, I work out at home after work.

Cocoa- I still don't know that the knee issue is minor. I guess we'll se in a week. The best part about mom going to work out, is SHE approached me about it. I never push my views/thoughts on anyone, which makes it all the better to me. She's doing it on her own will. :D

galileo
02-12-2004, 06:05 AM
**** that doctor.

Alke
02-12-2004, 12:55 PM
damn, now your injured? You always see professional footbal players in interviews talking about how much they love the game, but hate the injuries. then as they get older those injuries can lead to more sever problems....]

get better soon man!

HeatherLF
02-12-2004, 02:15 PM
:)

Wikked1
02-12-2004, 02:25 PM
How goes the cardio action bro? The pool will definitely burn some calories.......heel that knee up quick!

Tank23
02-13-2004, 09:02 AM
One positive, when I was sitting down, she said it was hard to tell where the swelling was b/c "you have a lot of muscle mass on your legs".

haha! That must've totally made your day dude ;)

Sorry to hear about the knee problems matey. Now we can both be injured together, stupid back injury :D :)

rookiebldr
02-13-2004, 12:12 PM
Have a ton of fun in Canada. :)

WillKuenzel
02-13-2004, 01:22 PM
Have fun! Don't take any incriminating pictures. ;)

cphafner
02-13-2004, 03:16 PM
enjoy canada. Good to hear about your mom. I hear you on the pain of stopping a sport. I coach my old schools lacrosse team now, and I hate standing on the sidlines unable to alter the game. Its tough to give up something you enjoy.

Bruteman
02-14-2004, 12:50 AM
Have fun on your trip man!

Don't give up on football yet. Prepare like you are going to play anyways, that way if the knee is nothing you are ready. Nothing worse than finding out you could've done it, but aren't ready cause you didn't think you'd be able to.

galileo
02-17-2004, 06:34 AM
Make sure you bend over to pick up your keys and tear your pants open in sub-zero temperatures with 70mph winds!

JustinF
02-17-2004, 06:36 AM
Make sure you bend over to pick up your keys and tear your pants open in sub-zero temperatures with 70mph winds!


LMAO. I'll be sure to do that!

http://images5.fotki.com/v58/photos/7/75073/712087/DSCN0073-vi.jpg

:redface:

JustinF
02-17-2004, 07:12 AM
Kenn- Thanks for checking in bro.

Wikked- The pool is a no-go. They didn't offer a discount for pool-only. :(

Tank- :D

rookie- Thanks bro!

Will- LOL. I'll try not to! :D

cp- Thanks man. Yeah, but my health has to come first I suppose. :)

b-man I'll still be training, I've just had too many probs with my knees. It's not worth it to me anymore.

Xian- LOL.

JustinF
02-17-2004, 07:15 AM
Well, back from Canada. I had mucho fun, it was just damn expensive, and they tax the hell out of everyting. I swear, I payed 3 taxes for everything I bought!!

Met up with Xian and crew the first night. Great guy!!

Spent the rest of my time in the Jacuzzi and drinking! :D:D

And yes, I split my pants, as soon as I stepped out of my truck, I dropped my keys. It was at the Valet parking area, I'm sure quite a few people got a view. I hadn't even checked in yet!! Luckily my jacket covered it until I made it to my room... :redface:

ElPietro
02-17-2004, 07:18 AM
Don't tell me the jacuzzi was heart-shaped! :p

Lol at that pic! Stop training that left glute boy! :D

How is your cutting going?

Wikked1
02-17-2004, 07:33 AM
Oh man.....that picture says it all ,what more can I possibly add to that?

EdgarMex
02-17-2004, 10:52 AM
Oh man.....that picture says it all ,what more can I possibly add to that?

:withstupi

Xand
02-17-2004, 11:22 AM
They do tax the crap out of everything eh! Glad you had a good time.

briancurran01
02-17-2004, 02:24 PM
hey justin. that is the reason why i wear my pants nice and baggy so that what happened to you will NEVER happen to me :)

JustinF
02-18-2004, 04:07 AM
Pete- :D Is there any other kind of jacuzzi worth having? :p The cut is going well. This weekend did nothing to help my cause, but you need to get away every now and then. :angel:

Wikked and Edgar- :redface: :D

Xand- No doubt. Thanks for checking in bro.

Brian- I do wear baggy pants, just because I like them. These just happened to be a cheap pair. :p

JustinF
02-18-2004, 04:13 AM
2/17/04- Cardio
http://www.gifs.cc/rule3.gif

http://www.gifs.cc/red1ac.gif

1 hour Tae-Bo















Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 2 egg whites, 2 whole eggs, 1 apple, multi-vite, 4 cups coffee

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup oats, 1 scoop Opticen, 1 cup cottage cheese, 5 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 8 oz chicken breast, 1 cup spinach, 1 cup carrots,5 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 1 can tuna, 1 slice ww bread

http://www.gifs.cc/red1ac.gifMeal 5: 40g gatorade mix, 20g whey

http://www.gifs.cc/red1ac.gifMeal 6:

http://www.gifs.cc/red1ac.gifMeal 7: 10 oz salmon filet, 2 cups spinach, 1 cup carrots


http://www.gifs.cc/red1ac.gif Meal 8:










http://www.gifs.cc/red1ac.gifWater: approx .5 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.75 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFinally got my lat attachment for the power rack. Put it together yesterday. Now I can do pulldowns, tri pressdowns, cable curls, etc. :D

That's all. Kinda busy today. Catch up with y'all later.

Big Brother
02-18-2004, 04:42 AM
Let's see some comparison pics!

galileo
02-18-2004, 11:33 AM
TAE BO?!?!?!?!?!?!?!


<sigh>

EdgarMex
02-18-2004, 11:49 AM
First Pilates, now Tae-Bo, WTF?

chops
02-18-2004, 12:38 PM
Brian- I do wear baggy pants, just because I like them. :p

it's hammer time!
*picturing you doing the mc hammer dance moves*

:p

Wikked1
02-18-2004, 01:59 PM
OH man you MIGHT as well have said you were buying a BOWFLEX and gonna TONE up some......I'm surprised this isn't a 3 alarm flame BRO! BUT I think any cardio is good cardio and if it makes you sweat and lean out then it is good shizzle! Keep after it !

ElPietro
02-18-2004, 02:04 PM
Respect for Justin reduced by 20%.

JustinF
02-18-2004, 02:50 PM
Let's see some comparison pics!

Nothing to compare at the moment. Went from pretty good shape to a big fatty over 3 months. Trying to get back in shape again. I have pics from both somewhere buried in the abyss that is my journal.

JustinF
02-18-2004, 02:51 PM
TAE BO?!?!?!?!?!?!?!


<sigh>

What?? :angel:

JustinF
02-18-2004, 02:52 PM
First Pilates, now Tae-Bo, WTF?

For the record, I never did Pilates. That was a "joke" from wifey. And yes, I did Tae-Bo, and will continue it dammit!! :p

JustinF
02-18-2004, 02:53 PM
it's hammer time!
*picturing you doing the mc hammer dance moves*

:p

LOL, if only you knew.
<reminisces about back in the day> :p

JustinF
02-18-2004, 02:54 PM
OH man you MIGHT as well have said you were buying a BOWFLEX and gonna TONE up some......I'm surprised this isn't a 3 alarm flame BRO! BUT I think any cardio is good cardio and if it makes you sweat and lean out then it is good shizzle! Keep after it !

LMAO. I think I have sunburn from all the flames!! EXACTLY, about the cardio. Thanks! :)

JustinF
02-18-2004, 02:54 PM
Respect for Justin reduced by 20%.

:( :cry:

JustinF
02-18-2004, 02:57 PM
Now that my :spam: session is done;

Yes, I said Tae-Bo, and I'm gonna continue it dammit. I'm sick of the ****ing bike. I happen to enjoy it ok?!?!?!? And just for the record, I just finished the 8-minute workout. :p

I'm off to go hit the weights now.
























Just cuz y'all ain't secure with yourselves doesn't mean I'm not!

<takes off pink leotard>

briancurran01
02-18-2004, 03:00 PM
Now that my :spam: session is done;

Yes, I said Tae-Bo, and I'm gonna continue it dammit. I'm sick of the ****ing bike. I happen to enjoy it ok?!?!?!? And just for the record, I just finished the 8-minute workout. :p

I'm off to go hit the weights now.
























Just cuz y'all ain't secure with yourselves doesn't mean I'm not!

<takes off pink leotard>

LMAO!!!!!!!!!!!!!!!!!!

i just had an image of you in a pink leotard. LOL!!!!

cphafner
02-18-2004, 03:16 PM
Are you wearing cute spandex when you do the tae-bo? Kidding, cardio is cario, keep at it man!

JustinF
02-18-2004, 05:28 PM
Brian- LOL

cphafner- You know it. ;)

JustinF
02-18-2004, 05:38 PM
2/18/04-Chest & Bi's
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifFlat Bench 10x135, 3x225, 5x265, 5x265, 5x265, 5x265, 4.5x265

http://www.gifs.cc/red1ac.gifDB Flyes 12x35's, 5x60's, 5x60's, 5x60's, 5x60's, 5x60's

http://www.gifs.cc/red1ac.gifCable Preacher Curls 10x90, 5x120, 5x120, 5x120, 5x120, 5x120

http://www.gifs.cc/red1ac.gifDB Curls 10x60's, 10x60's, 10x60's, 5x60'sx5

8 minute Tae-Bo session :D















Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 4 eggs (2whites,2 whole) 1 can tuna, 1 apple, multi-vite, 4 cups coffee

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup oats, 1 scoop Opticen, .5 cup cottage cheese, 5 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 8 oz chicken breast, 1 cup spinach, 1 cup carrots, 5 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 2 cans chicken, 2 slices ww bread, 1.5 tbsp lite mayo, 1 cup green tea

http://www.gifs.cc/red1ac.gifMeal 5: shake during workout 20g whey protein, 40g gatorade mix

http://www.gifs.cc/red1ac.gifMeal 6: shake after workout 40g whey, 60g dextrose

http://www.gifs.cc/red1ac.gifMeal 7: 8 oz ground turkey, .5 cup tomato sauce, .5 cup ziti


http://www.gifs.cc/red1ac.gif Meal 8: .5 cup plain fat free yogurt, 1 scoop whey




Calories Eaten Today
source grams cals %total
Total: 2575
Fat: 77 696 28%
Sat: 18 161 7%
Poly: 18 163 7%
Mono: 24 218 9%
Carbs: 160 566 23%
Fiber: 19 0 0%
Protein: 304 1215 49%








http://www.gifs.cc/red1ac.gifWater: approx .5 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif5.75 hours







Random thoughts
http://www.gifs.cc/rule3.gif
Felt good today. Knee is still bothering me a bit.

Bench needs to improve.

I have an incredible pump in my bi's. The cable preacher curls seem much harder, lower weights, but I seem to feel them much more... :confused:

Catch up with y'all in the AM.

p34c3 :strong: :strong:

drew
02-18-2004, 06:35 PM
Do you use fuzzy pink dumbells when you do the Tae-Bo?

Nice curls Justin. :D

Coke
02-18-2004, 08:15 PM
Great chest and bi session...lol in a serious way at the Tae-Bo $hit bro -:D (ribbed for days mang)

cphafner
02-19-2004, 07:06 AM
nice workout man. How you liking the 5x5?

Wikked1
02-19-2004, 07:54 AM
Solid work out Bro.......Nice bench work!

briancurran01
02-19-2004, 08:03 AM
Nice work Justin. :)

Relentless
02-19-2004, 11:30 AM
ruh roh, is BodyFlex next?

Oh wait, BodyFlex is proven to be crap: http://www.ftc.gov/opa/2003/11/bodyflex.htm

HeatherLF
02-19-2004, 03:16 PM
it's hammer time!
*picturing you doing the mc hammer dance moves*

:p

LOL, Trust me, for a big guy, he's got some fast feet! :)

"Too Legit, Too legit to quit"....:)

HeatherLF
02-19-2004, 03:22 PM
Make sure you bend over to pick up your keys and tear your pants open in sub-zero temperatures with 70mph winds!

LMAO, everytime I think about it I lose control laughing, it was pretty funny. Picture 9 below temps, whipping winds, and ass cheeks! Classic! Ha Ha!!

JustinF
02-19-2004, 05:12 PM
drew- what else would I use? :p

Cocoa- I'll take the ribbing now. I'll be having the last laugh when I'm SHREDDED. :D

cp- Thanks bro. I'm loving it so far...

Wikked- Thanks bro.

Brian- Thanks as well.

Callahan- BodyFlex? Hmmmm, never heard of that. I'll have to check it out. :p I'll do anything that'll get me those results! ;)

Wifey- Don't be giving out all my secrets now. "fastest feet in the east" :)

JustinF
02-19-2004, 05:22 PM
2/19/04- Back and Tri's
http://www.gifs.cc/rule3.gif

http://www.gifs.cc/red1ac.gifPulldowns 10x90, 5x140, 5x160x4

http://www.gifs.cc/red1ac.gifPullups BWx2x4 **I wish I wasn't such a fat ass!

http://www.gifs.cc/red1ac.gifCable Rows 10x90, 5x180, 5x200x4


http://www.gifs.cc/red1ac.gifDips BWx5, +45x5X5 **remember when I was doing 3 plates? :cry:

http://www.gifs.cc/red1ac.gifPressdowns 10x90, 5x110x5















Diet
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifMeal 1: 2 egg whites, 2 whole eggs, 1 apple, multi-vite, 4 cups coffee

http://www.gifs.cc/red1ac.gifMeal 2: 1 cup oats, 1 scoop Opticen, 1 cup cottage cheese, 5 FOC's

http://www.gifs.cc/red1ac.gifMeal 3: 8 oz chicken breast, 1 cup spinach, 1 cup carrots,5 FOC's

http://www.gifs.cc/red1ac.gifMeal 4: 1 can tuna, 1 slice ww bread

http://www.gifs.cc/red1ac.gifMeal 5: 40g gatorade mix, 20g whey

http://www.gifs.cc/red1ac.gifMeal 6:


http://www.gifs.cc/red1ac.gifMeal 7:


http://www.gifs.cc/red1ac.gif Meal 8:










http://www.gifs.cc/red1ac.gifWater: approx .5 gallon



My Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JustinF)






Sleep
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gif6.25 hours







Random thoughts
http://www.gifs.cc/rule3.gif
http://www.gifs.cc/red1ac.gifDecent session, not great. Hungry. Goin to eat now.

galileo
02-19-2004, 07:22 PM
Don't whine, you'll get the strength back and you'll lean up pretty quick! :)

Bruteman
02-20-2004, 11:13 PM
http://www.gifs.cc/red1ac.gifPullups BWx2x4 **I wish I wasn't such a fat ass!

Oh quit your bitchin'! If I threw on enough weight to equal your BW, i couldn't do that many reps. You're doing good man!

briancurran01
02-21-2004, 08:15 AM
nice work justin. Your strength will come back and once you lean up you will look even better then your avatar picture.

Xand
02-22-2004, 11:44 PM
:withstupi

Wikked1
02-23-2004, 08:55 AM
DIET looks squeaky clean bro.....nice work there.......now about those dips & Pullups ........give it a couple weeks and you'll be right back into it. It is the CALM before the storm!

JustinF
02-24-2004, 03:59 AM
Before anyone says it, I know. I change my mind more frequent than my undies!!

The cut is going well, but I am changing things up. I examined some things about my last UD2 experience, and discovered I did quite a few things incorrect. I am correcting these things and starting Monday, here comes UD2. I haven't lost a ton of weight so far, but I have leaned up a bit. I think the UD2 will give me that little extra edge, and really push me to the next level. Still finalizing my carb-up, but pretty much I am set to go. I will continue to do cardio, as I do now, but I am sure it will be harder.

That's all, just thought I'd share. :D

JustinF
02-24-2004, 04:02 AM
Xian- I will now. ;)

b-man- Thanks bro.

brian- Damn straight. I'm gonna blow that avatar pic out of the watr when I'm done with this.

Xand- :)

Wikked- I know you're right, stay tuned!! :evillaugh

WillKuenzel
02-24-2004, 05:55 AM
UD2? More power to ya for that! Good luck with it.

ElPietro
02-24-2004, 07:55 AM
Good luck with the cut and new diet. Just don't start looking too much like a string bean!

cphafner
02-24-2004, 08:59 AM
Good luck with the UD2. I have no doubt you can blow your avitar out of the water!

EdgarMex
02-24-2004, 10:44 AM
Good luck with the new diet, Justin! :thumbup:

Alke
02-24-2004, 10:49 AM
good luck with it man......ill be reading!

JustinF
02-24-2004, 02:25 PM
I just did a little reading in my journal. It seems that right as I started this UD2 the last time is right when I started having all the issues with my family. Combine that with not reading the book fully the first time and messing up many aspects, that explains why I hated the program.

It will be different this time. I have my diet pretty much sorted, just working out the last details of my refeed day. I need more carbs and a bit less protein on these days.

My initial plan is to do an 8 week cycle, re-evaluate at that point, and either start an ultra clean bulk or do another UD2 cycle. Depends how much I progress with the first.

The rest of this week will be eating at maintenance levels, with cardio. I may play around with the weights once or twice to find out approximately where I should be in regards to poundages for the 15 rep cycles.

JustinF
02-24-2004, 02:28 PM
HY- Thanks bro, but no luck needed!! ;)

Pete- HAHA. No need to worry 'bout that, I'm far from skinny.

cphafner- Thanks man, I appreciate the support.

Edgar- Thanks bro. I'm ready for it this time! :D

Kenn- Good deal man, don't be a stranger. Haven't seen ya in here for a while!!

pruneman
02-24-2004, 02:42 PM
Sounds like you've got some good knowledge under your belt for this cut and you have it well planned out. Throw in the support from WBB (and teh wifey) and your bound for success. Best of luck bro.

Tank23
02-24-2004, 04:08 PM
Good luck with it man! It'll be great doin UD2 with ya!

rookiebldr
02-24-2004, 06:58 PM
Ace to getting it done right this time. Way to learn from the past. :)

JustinASU
02-24-2004, 07:03 PM
Hey Justin, just stopping in to Spam. When did your journal get all fancy with the graphics? :)

JustinF
02-25-2004, 04:14 AM
pruneman- No doubt bro. Thanks for the encouragement.

Tank- :nod: Looking forward to it.

rook- :) If you don't learn, what good was the experience? ;)

Justin- Long time since I've seen you in here!! Couple weeks now with the graphics, guess I have too much time on my hands here at work. :D

JustinF
02-25-2004, 04:15 AM
Diet was good yesterday. Did ~45 minutes of cardio.

clvmike19
02-25-2004, 05:43 AM
45 mins of cardio........./puke. Nice work.......I couldnt do it.

Wikked1
02-25-2004, 06:30 AM
Did you purposely avoid posting what kind of cardio bro? Nice work regardless!

JustinF
02-25-2004, 06:41 AM
45 mins of cardio........./puke. Nice work.......I couldnt do it.
Thanks. :)

JustinF
02-25-2004, 06:42 AM
Did you purposely avoid posting what kind of cardio bro? Nice work regardless!

Yes, I am ashamed. I did the bike. :redface: ;)

briancurran01
02-25-2004, 07:08 AM
good job justin. keep it up bro.

EdgarMex
02-25-2004, 10:32 AM
Yes, I am ashamed. I did the bike. :redface: ;)

Come on, admit it, you did Pilates again :p

clvmike19
02-25-2004, 10:34 AM
Pilates.....yoi!

JustinF
02-25-2004, 10:47 AM
good job justin. keep it up bro.

Thanks man, appreciate the support

JustinF
02-25-2004, 10:47 AM
Come on, admit it, you did Pilates again :p
Shhhh. :p

JustinF
02-25-2004, 10:48 AM
Pilates.....yoi!
The ladies luv a man that does Pilates and Tae Bo. ;)

midee1
02-25-2004, 04:02 PM
:spam:

I'm back. Long story. :(

I'm getting fatter by the day. Goddamn meeting and no internet. No one to hold me accountable. I'm losing so far.

Coke
02-25-2004, 06:02 PM
The cardio is cool, but I'd like to see some more real session with weights...

Tank23
02-25-2004, 06:16 PM
Good stuff with the cardio the other day Justin. The bike isn't so bad, unless it's stationary, lol. Lately I've enjoyed bike riding on a real bike as cardio, but that's probably not a viable option for you yet due to the weather up there ay?

Countdown to UD2 has begun!: 3.5 days remaining ;)

rookiebldr
02-25-2004, 08:18 PM
Countdown to UD2 has begun!: 3.5 days remaining ;)

Hmmmmm...... I may just have to join you UD2'ers again.

bill
02-25-2004, 08:25 PM
The ladies luv a man that does Pilates and Tae Bo. ;)
thanks for telling me that on the big dude, why wasn't it taken off , well i feel like an idiot sorry thanks again

JustinASU
02-25-2004, 08:28 PM
Cardio is gay. :moon:

clvmike19
02-25-2004, 09:33 PM
Youre probably right......lets use an equation to illustrate.

Michael=0 Pilates

Michael=0 Tae Bo

Tae Bo+Pilates= Ladies

Michael therefore = 0 ladies

ElPietro
02-26-2004, 07:20 AM
The ladies luv a man that does Pilates and Tae Bo. ;)


They also seem to really love gay guys too! Just wait, another week of this and the chicas will be asking you for "boy advice," and inviting you to girls night out! :D

rookiebldr
02-26-2004, 07:23 AM
/pwn3d

briancurran01
02-26-2004, 07:30 AM
DOH!!!!!!!!!!!!!!! damn el p that was funny

JustinF
02-26-2004, 10:53 AM
Midee- Good to see ya back here. Hit me up on AIM when ya get a second.

Cocoa- They are coming! Keep a look out!

Tank :nod: I'm ready to start.

rookie- :eek: Do it!!

bill- No problem.

Justin- Yes it is, but for my fat ass, a necessary evil. :cry:

Mike- LOL

Pete- I already hang out with the girls on occasion. :D I'm secure it's ok. ;)



[b]

chops
02-26-2004, 11:31 AM
whats up with all the haEt on stationary bikes?

don't haEt, -->appreciate!

Wikked1
02-26-2004, 02:47 PM
it's that damn seat Chops......it's pure hell on the equipment! Keep hammering away at the cardio! It's working for you.

JustinF
02-26-2004, 07:06 PM
whats up with all the haEt on stationary bikes?

don't haEt, -->appreciate!

As Wikked stated, the seat. :eek:

JustinF
02-26-2004, 07:06 PM
it's that damn seat Chops......it's pure hell on the equipment! Keep hammering away at the cardio! It's working for you.
Thanks for looking in bro.

JustinF
02-26-2004, 07:09 PM
I just took some skinfold measurement. Not sure how acurate I got them, but I figure as long as I'm consistent it will give me a good gauge. The first time I measured my thigh I came up with 4mm, but that can'y possibly be right. I had a hard time pulling up any skin. Anyways, I finally pulled some up, which hurt to do, and came up with 12mm.

Chest- 14mm
Belly- 38mm :cry:
Thigh- 12mm

The program I use says 18.5%BF, does that seem right? I have pics a ways back for reference. I thought it was probably over 20%, so to me, this seems kinda low. Any thoughts?

Xand
02-26-2004, 10:33 PM
18.5 is right for those measurments. Do you mean that you thought you were carrying more BF or that your measurements are off?

JustinF
02-27-2004, 02:55 AM
Xand- I thought I was carrying more bodyfat. I would have guessed myself to be in the 22-25% range. :clap: Guess I'm not soo bad as I thought, though 18.5 is still high, IMO.

JustinF
02-27-2004, 02:56 AM
Diet yesterday was good, probably too low in cals, but that's OK. I played around with the weights a bit to try top get a feel for what weights I should be using for the higher reps. It's less than I thought. :(

Tank23
02-27-2004, 06:35 AM
LOL Yeh the high rep weights are total pansy weights. Get used to it big man :)

EdgarMex
02-27-2004, 12:29 PM
I just took some skinfold measurement. Not sure how acurate I got them, but I figure as long as I'm consistent it will give me a good gauge. The first time I measured my thigh I came up with 4mm, but that can'y possibly be right. I had a hard time pulling up any skin. Anyways, I finally pulled some up, which hurt to do, and came up with 12mm.

Chest- 14mm
Belly- 38mm :cry:
Thigh- 12mm

The program I use says 18.5%BF, does that seem right? I have pics a ways back for reference. I thought it was probably over 20%, so to me, this seems kinda low. Any thoughts?

I find that using the 7 point formula is more accurate, but I need somebody else to help me take the triceps and subscapula measurements.

What program are you using? I use a spreadsheet aka23 posted on his journal, it has several formulas using a diferent number of points.


I played around with the weights a bit to try top get a feel for what weights I should be using for the higher reps. It's less than I thought.

Yeah, same thing happened to me. I started trying some weight the week before for the exercises I was going to do for UD2 and I ended up dropping the weights a bit more when I actually started. And still it was pretty rough. It'll get a bit easier after a couple pof weeks, but not much.

briancurran01
02-27-2004, 12:47 PM
Xand- I thought I was carrying more bodyfat. I would have guessed myself to be in the 22-25% range. :clap: Guess I'm not soo bad as I thought, though 18.5 is still high, IMO.

Sweet justin. I didnt think you were up in the 20's after looking at your pics.

:thumbup:

Bruteman
02-27-2004, 07:14 PM
All this talk about dieting is making me hungry dude.
*runs off to eat some M&M's*
I'm just glad you seem to have things in enough order now to get some work done in the gym. Have at it now!

JustinF
03-02-2004, 03:08 AM
Tank-:D I'm gonna have to get used to it!!

Edgar- I used a program I got from Xian. I'm just really doing it to track progress from week to week, so as long as I am consistent with the measurements I should be fine.

Brian-Thanks man.

B-man- :swear: about the M&M comment. I do have all my ducks in a row now! Ready to start and stay dedicated!!

JustinF
03-02-2004, 03:26 AM
3/1/04 UD2 Day 1, Depletion 1, Upper Body

Flat Bench- 10x135, 15x185x3, 12.5x185, 15x155

Flyes- 15x25's, 15x35'sx4

Pulldowns- 15x90, 15x110x2, 15x90x2

Cable Rows- 15x90x5

Shrugs- 15x225x5

Side and Front Raises (SS)- 15x15'sx5





Diet

Meal 1- 6 egg whites, 1 can tuna, 1 slice ww bread, 5 FOC's

Meal 2- 1 can tuna, 1 slice ww bread, 1 cup FF cottage cheese, 5 FOC'S

Meal 3- 2.5 cups salad greens, 14oz grilled chicken breast, 4 TBSP FF Ranch

Calories Eaten Today
source grams cals %total
Total: 1549
Fat: 31 278 19%
Sat: 5 46 3%
Poly: 7 63 4%
Mono: 11 95 7%
Carbs: 70 245 17%
Fiber: 8 0 0%
Protein: 235 941 64%


****I ****ed up obviously with my calculations. I need to up my calories.


Water- Approx 1 gallon


Sleep- 3.5 hours....yeah, I know.



Thoughts-
Most definately not easy. The weights used were humbling to say the least. About halfway through the session I started to feel run down already. I should be getting closer to 18-1900 calories, I will adjust accordingly.

DOMS is not too bad yet. I really feel it in my traps right now, which is odd. Usually DOMS comes in day 2 for me. Not too hungry this morning which I'm pretty suprised by. We'll see as the day goes on.

Tank23
03-02-2004, 06:02 AM
Good work on your first day of UD2 mate. 3 meals only, OMG!

Good luck on depletion #2! ;)

Wikked1
03-02-2004, 06:16 AM
Hell of a way to kick this thing off bro.....undernourished and tired......well hell man I am surprised you made it through the workout at all.....nice work!

ericg
03-02-2004, 06:30 AM
Ah I see you are going to try UD2 again! It seems like your mind is in a better place this time around. Missed reading your journal bro, so I went through the last couple of pages to catch up. With the amount of cals you are eating you are gonna wither away to nothing - bump em up brother.

Good luck with it, hope it goes well for you this time around.

PS - I love the new av.

briancurran01
03-02-2004, 06:30 AM
nice work justin

cphafner
03-02-2004, 09:05 AM
nice depletion workout. Are those your daily totals, or just so far today
?

EdgarMex
03-02-2004, 09:38 AM
You need more protein, man, it looks kinda low, you around 290ish, right? The workouts on the first couple of weeks are the worst, after that they don't feel as bad. Hang in there, dude.

Alke
03-02-2004, 09:45 AM
dont get too carried away with the ud man, make sure your eating enough. Dont want you to run out of steam bro'

Coke
03-02-2004, 10:03 AM
...looks like Big Bro is gonna go overboard again with this UD2 $hit mang - :D

Xand
03-02-2004, 10:01 PM
Watch the cals man. You don't want to lose muscle.

JustinF
03-03-2004, 03:14 AM
Tank- Thanks bro. I appreciate it.

Wikked- hah. I'm suprised too. :D

eric- Thanks bro. The avatar is even funnier in person, it loses a lot when ya shrink it down. We had it made in Downtown Disney last year. :)

brian- Thanks.

cphafner- That was my daily total, I am aware it was too low.

Edgar- Yeah, I was 295 on Sunday night. Remember, my LBM isn't 290.

Kenn- Advice taken, thanks bro.

Cocoa- :D

Xand- Understood. It has already been adjusted.

JustinF
03-03-2004, 03:23 AM
3/2/04 UD2 Day 2, Depletion 2, Legs and Arms

Squats- 15x135, 15x225x4

Standing Cable Curls- 15x90, 15x70x4

Leg Extensions- 15x90, 15x135x4

Hammie Curls- 15x70, 15x90x4

Tricep Pressdowns- 15x70x5







Diet

Meal 1- 6 egg whites, 1 can tuna, 1 slice ww bread, 5 FOC's

Meal 2- .5 cup FF cottage cheese, 1 cup green tea, 5 FOC's

Meal 3- 8oz sliced chicken breast, 1 slice ww bread, 1 cup FF cottage cheese

Meal 4- 14 oz chicken breast, 2.5 cups salad greens, 2 whole eggs, 4 tbsp FF Ranch

Calories Eaten Today
source grams cals %total
Total: 2043
Fat: 46 414 21%
Sat: 10 92 5%
Poly: 10 88 5%
Mono: 15 134 7%
Carbs: 77 279 14%
Fiber: 8 0 0%
Protein: 311 1246 64%






Water- Approx 1 gallon


Sleep- 6.5


Thoughts-
I got light headed on many occasions during my session, with the urge to vomit twice. (I guess it's working) :)

I don't know if it's my body overheating or what, but as soon as I get home and take a shower I am fine.

Hunger yesterday was pretty severe, starting from about 9AM on. I am soo looking forward to eating on Thursday night.

Cardio tonight, I will most likely do 45 minutes to an hour on the bike, moderate paced.

Wikked1
03-03-2004, 06:38 AM
NICE workout bro......4 sets of 225X15......yeah I'd want to http://mysmilies.rgforums.com/s/otn/puke/repuke.gif too!
Then throw in some cardio? You the MAN!

ElPietro
03-03-2004, 06:59 AM
Ok, so everyone else has said it, but what the hell, 2000 cals? Don't put yourself into starvation mode. This is going to start impacting your training and lean mass I think. Of course I'm no diet guru, but regardless, why not take it a bit slower, and have some more gas in the tank for your workouts. I'd say at least another 500, if not 1,000 calories should be added to your total.

You could do it easily too, 46g of fat? Maybe add a couple of snacks in there like a big handful of almonds.

EdgarMex
03-03-2004, 10:06 AM
Edgar- Yeah, I was 295 on Sunday night. Remember, my LBM isn't 290.

Yeah, I know, but still protein intake should be around 1g per lb of bodyweight, so you needed to bring that up (which I noticed you did on this last post).



Thoughts-
I got light headed on many occasions during my session, with the urge to vomit twice. (I guess it's working)

I don't know if it's my body overheating or what, but as soon as I get home and take a shower I am fine.

Hunger yesterday was pretty severe, starting from about 9AM on. I am soo looking forward to eating on Thursday night.

That's pretty much standard on the first couple of leg workouts. High rep squats are a bi@tch, but it'll get a bit better, you get used to it.

About the hunger, I've been taking Thermocin since I started UD2 (I was using anothe EC when I started this cut) and it helps a lot. I would strongly suggest some EC, it helps both with hunger and to get going for the morning sessions. Also sugar-free jello helps to keep the belly full a bit longer, well, maybe not full, but it doesn't feel as empty :p

How high are your cals going up for the carb load?

briancurran01
03-03-2004, 11:00 AM
Nice work justin. This must be tough working out on such low carbs. I know i have a hard time with some of my workouts and i am not dropping my carbs near as low as you are dang that must be rough

Coke
03-03-2004, 12:30 PM
Just be messing with you, I wish you lots of success with these efforts...I know how seriously you want to lean out.

JustinF
03-03-2004, 03:24 PM
Wikked- Thanks for the support bro. I didn't puke though, I can't waste what little calories I am getting! :p

Pete- There is a methos to my madness!! Have you checked out UD2? I have a big refeed/carb-up coming up Thursday night and all day Friday, as well as eating at maintenance (~4000 cals) Saturday tapering back down to 10% below maintenance on Sunday. This starvation only lasts for 3.5 days. :D:D

Edgar- I have been takin C, just forgot to post it. About my refeed, between Thursday and Friday I will be taking in close to 9500-10000 calories. Actually a bit more, as I do not have meals 8 or 9 factored into my total as they will vary every week.

Brian- It is tough, but hopefully I will reap the benefits.

Cocoa- No worries bro, I know. And I appreciate your well wishes.

Isaac Wilkins
03-03-2004, 03:25 PM
UD 2.0 = :mad:

Well, it's good, but 2000 calories = :mad:

;)

JustinF
03-03-2004, 03:29 PM
3/3/04 UD2 Day 3, Cardio

60 minutes moderate paced on the bike. 14 miles







Diet

Meal 1- 6 egg whites, 1 can tuna, 1 slice ww bread, 5 FOC's

Meal 2- .5 cup FF cottage cheese, 1 cup green tea, 5 FOC's

Meal 3- 1 can tuna, 1 cup FF cottage cheese, 1 slice ww bread

Meal 4- 2 cans tuna, 1 slice ww bread

Meal 5- 3 cups salad greens, 140z chicken breast, 4 tbsp FF ranch, 2 boiled eggs

Calories Eaten Today
source grams cals %total
Total: 1904
Fat: 33 294 16%
Sat: 9 77 4%
Poly: 6 58 3%
Mono: 10 94 5%
Carbs: 84 295 16%
Fiber: 10 0 0%
Protein: 305 1221 67%





Water- Approx 1.5 gallons


Sleep- 5.5 hours


Thoughts-
The cardio actually reduced the DOMS in my legs a bit. I feel pretty good so far.

JustinF
03-03-2004, 03:30 PM
Borris- I agree!! :D

JustinF
03-03-2004, 07:26 PM
Thoughts-
The cardio actually reduced the DOMS in my legs a bit. I feel pretty good so far.


I spoke too soon. :cry:

rookiebldr
03-03-2004, 07:32 PM
I spoke too soon. :cry:


ROFL

EdgarMex
03-03-2004, 07:37 PM
I spoke too soon. :cry:

I only got DOMS from the depletion workouts the first week. The power workout, on the other hand, gives me DOMS for a good 3 days.

JustinF
03-04-2004, 06:03 AM
rook- It isn't funny!! I'm walking like an old man today, and I have to work legs again tonight. :cry:

Edgar- I hope that's the case. The cardio made my legs feel better at first, but as the night went on, dayum.

pruneman
03-04-2004, 06:21 AM
best of luck with the diet JustinF...looks like you're workin real hard. BTW i like your new avatar.