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bradley
11-09-2003, 04:55 AM
Well I have not been keeping an online journal lately, so I decided now was a good time to start up a new one. Right now I have been playing around with my diet, and I will attempt to keep track of it here, as well as keep a record of my workouts and cardio training. Current goals are to decrease bf%, as well as maintain/increase strength and LBM.

I have been following a standard workout program that consists of the big three along with some isolation work and this seems to yield the best results. I have grown quite fond of cardio, and I usually perform some type of cardio everyday, although I do attempt to seperate cardio and weight training by 8 hours or so.

I will update the journal at the end of the day with diet and training information.

d-bol_dale
11-09-2003, 04:57 AM
Good luck with the fresh journal.:spam:

Tank23
11-09-2003, 05:06 AM
:spam:

Great to see you've started up another journal Bradley! I'll be keeping an eye on you ;)

Good luck with it all.

YoBrickWall
11-09-2003, 05:34 AM
yo bradley- good to see you back. now youll be able to catch me.

YBW

Dedicated
11-09-2003, 08:14 AM
Goodluck:)

ChampionLifter8
11-09-2003, 08:48 AM
good luck bradley, best of luck

JuniorMint6669
11-09-2003, 11:36 AM
Nice to see a journal bradley! What are your starting stats? height/weight/bf/age? how long have you been weight training? Goodluck!

bradley
11-09-2003, 04:27 PM
Workout

60 minutes moderate intensity cardio (stairmaster)

Diet

Meal 1
3 whole eggs
9 whites
1 serving fiber one
(438 cals)

Meal 2
10 oz. tilapia
1 can diced tomatoes
10 fish oil caps
1 box sugar free jello
(460 cals)

Post workout
1 Met-Rx Lite RTD
(110 cals)

Meal 3
1 Labrada Lean Body Bar
(300 cals)

Meal 4
8oz. eye of round
2 packages frozen squash
green salad
1 tablespoon olive oil
jello/sugar free pudding
(~800 calories)

Total calories ~2100 cals

Supplements:
35mg ephedrine
100mg caffeine
multi-vitamin
3g vitamin C
400 iu vitamin E
2.4g calcium
8 squirts Ab-Solved

Cals might be a little low, but that is usually the case on Sunday. Just for reference the Met-Rx Lite RTD was quite tasty (chocolate), and hopefully I will have a chance to try the cappacino flavor.:)

bradley
11-09-2003, 04:30 PM
Originally posted by JuniorMint6669
Nice to see a journal bradley! What are your starting stats? height/weight/bf/age? how long have you been weight training? Goodluck!

Here are some approximate stats

6'4
~210lbs.
~13% (tanita), although I would expect that it is higher than that if going by 7 site caliper test
23 years old

I have been training seriously since about Sept. of 2001. Thanks for the encouragement everyone, since I will take whatever motivation I can get.:)

drew
11-09-2003, 05:18 PM
Good luck with the new journal Bradley. Probably be the cleanest WBB journal ever. lol

aka23
11-09-2003, 05:48 PM
Originally posted by bradley
~13% (tanita), although I would expect that it is higher than that if going by 7 site caliper test

Good luck with the journal and training.

A few years ago, Consumer Reports found that Tanita bioimpedence scales tend to overestimate body fat. They recommended that men subtract 3% for a more accurate estimate. This effect would be likely be more exaggerated if you were dehydrated from cutting. However, differences in hydration due to meal timing, exercise timing, supplements, sodium intake, electrolyte balance, genetics, etc. all effect readings, so readings can fluctuate a great deal throughout the day.

Scott S
11-09-2003, 06:12 PM
Allright! A new journal from bradley! :spam:

Stats are looking good too. :thumbup:

midee1
11-09-2003, 06:14 PM
Welcome back Bradley.

Glad to have ya back lurking around in the journals section.:D

Jiin10
11-09-2003, 08:24 PM
good luck with the new journal bradley!! keep us posted as we all would like to see ur progress. best wishes on ur lifts and diet as well

rookiebldr
11-09-2003, 09:26 PM
:spam:

Welcome back to journal land. Good luck with the goals.

bradley
11-10-2003, 02:56 AM
Thanks again for the encouragement, and just so my journal stays accurate, calories were a good bit higher than I mentioned above. Kind of got a sweet tooth last night before bed, and I will leave it at that.:(

I will give an updated weigh in and ~bf% on Friday, and will hopefully continue this through the duration of my cut. I guess you can say today officially begins my hypocaloric diet. I feel like I have no willpower sometimes, but I do enjoy low fat granola bars and Pop-Tarts.:eek:

BTW I also ordered some methyl 1-test this morning and will be running it for a couple of weeks. I will let you all know when I begin my short cycle (~2 week cycle).

Coke
11-10-2003, 10:26 AM
:thumbup: - this is excellent!

Glad to see you in this forum bro, best of luck always..:spam:

cphafner
11-10-2003, 11:03 AM
its about damn time. Good luck, Bradley:spam:

Silverback
11-10-2003, 01:05 PM
Hey bradley, good luck starting the second one, and as they say its always better second time round :)

I honestly thought you'd given up training to become a full time dietician!

later bro

bradley
11-10-2003, 05:10 PM
Day 1:)

Morning Cardio
35 minutes ellipticle trainer (740 cals-not accurate)

Afternoon Training

Deadlifts (conventional) 5x5(315)

Chest supported T-rows 10x130 (NG), 10x130(WG), 10x130(WG)

NG- neutral grip
WG- wide grip

Pulldowns machine 12x60ps, 10x65ps, 10x65ps

ps- per side

Machine Pullovers 10x12, 10x12, 10x12

Barbell Curls 10x75, 10x75


Diet
Post cardio
1 serving Nitrean
(110 cals)

Meal 1
3 whole eggs
9 whites
1 serving fiber one
(438 cals)

Meal 2
1 package pistachios
(190 cals)

Meal 3
10 oz. tilapia
1 can diced tomatoes
10 fish oil caps
1/2 box sugar free jello
(460 cals)

Post workout
1 serving Nitrean
1 package instant oats
(220 cals)

Meal 4
1 Nitro-Tech Bard
(290 cals)

Meal 5
8oz. chicken
cooked cabbage
salad
1 tablespoon olive oil
jello/pudding (sugar free/fat free)
(~600 cals)

Total Calories
~2308

Supplements
17.5mg Yohimbine
30mg ephedrine
300mg caffeine
1 multi-vitamin
2.4g calcium
400 iu Vitamin E
3g Vitamin C
8 squirts Ab-Solved

Franjipani
11-16-2003, 09:04 PM
Yay!!!! glad to see you poking your head back in the land of journals.... things a bit quiet in the diet section of late eh? eh?:p ;)

Still unable to fathom how you can do over 35 minutes on that machine:eek:

JuniorMint6669
11-21-2003, 11:29 PM
*Bump* Updates? Bad way to start a new journal tuttut ;)