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SuperTerrorizer
02-26-2006, 06:39 AM
I'm going to keep a journal for what I eat and how I train. Currently I'm cutting.

Here is yesterday:

Meal #1 - Steak, mushrooms

Meal #2 - Microwaveable meatloaf and mashed potatoes

Meal #3 - salad with light italian dressing and croutons

Snack - unsalted peanuts

Meal #4 - baked chicken breast, 1 sweet potatoe, 1 corn on cob

Meal #5 - baked chicken breast


Workout:

20 minutes cardio on bike

Gutz981
02-26-2006, 08:27 AM
The meals are looking soild, Although I would be wary of the microwaveable meatloaf and mashed potatoes. I would bump the cardio up to 30 mins. Good to see your starting a journal I've had a few and never kept up on them.

McIrish
02-26-2006, 05:11 PM
Hey, ST, what's your workout looking like? If you want to cut some weight off without losing muscle, I hope you're lifting heavy in here! Also, I read a study cited by Men's Health (which I would normally find dubious, but they'd merely cited the study from a more reputable source) saying that guys who took meal replacement shakes with whey protein lost 10 or 15% more weight than similar males who didn't. At any rate, it'll help to keep the muscles repairing after the heavy workouts that you're presumably performing regularly :) Good luck with the cut!!

SuperTerrorizer
02-27-2006, 01:29 PM
Meal 1 - baked chicken breast

Meal 2 - spaghetti w/ meat sauce and a piece of garlic bread

Meal 3 - meat, macaroni and cheese loaf on whole wheat w/ mustard

Workout: Chest

Bench Press - 5 x 7
Incline Press - 3 x 7

Meal 4 - chicken sandwich

Meal 5 - double hamburger

ShockBoxer
02-27-2006, 01:36 PM
That's a pretty fast workout... why not couple it up with another body part (like back)? It won't hurt your gains and if you're cutting then there's certainly nothing wrong with burning a few extra calories?

SuperTerrorizer
03-04-2006, 06:20 PM
Here's my progress for today:

Whey shake

Meal #1 - chicken and spaghetti

Workout

Whey shake

Meal #2 - Chicken breast, salad w/ light italian dressing

Meal #3 - Chicken breast


Workout (back/bi):

Deadlift 5x7
Bent Row 5x7
DB curls 3x5

I wasn't feeling very well today either.

Sidior
03-04-2006, 06:45 PM
meal one on Feb 26th was steak and mushroom....I haet you. Lifting and diet look in order.

SuperTerrorizer
03-25-2006, 11:23 AM
For the past two weeks I've gotten lazy and haven't lifted nor have done any cardio. My diet also went to hell and I've gained one pound back.

Time to get back in the groove!

SuperTerrorizer
05-09-2006, 04:51 AM
I'm down to 210lbs now. My wrist should be able to stand heavy lifting in another 2-3 weeks.

SuperTerrorizer
05-29-2006, 02:11 PM
May 28/06

Workout
Off

Diet
876 cal
27 fat
35 carb
117 prot

SuperTerrorizer
05-29-2006, 07:52 PM
May 29/06

Workout
Deadlift 3 x 6 (135lbs)
T-Bar Rows 3 x 8 (65lbs)
BB shrugs 3 x 4 (135lbs)

Diet
2013 cal
91 fat
131 carb
162 prot

I found out that my BMR is 2100 cal.

Progress
05-29-2006, 08:16 PM
May 28/06

Workout
Off

Diet
876 cal
27 fat
35 carb
117 prot

God, did you move that day?

WBBIRL
05-29-2006, 08:18 PM
I can easily eat that one in day, in one sitting infact without trying hard at all. EAT BOY EAT

SuperTerrorizer
05-29-2006, 10:01 PM
God, did you move that day?

I was feeling very sick and slept most of the day and night.

As for what I ate today. I'm currently cutting.

Progress
05-30-2006, 11:49 AM
I was feeling very sick and slept most of the day and night.

As for what I ate today. I'm currently cutting.

Dude, that can't be more than 40% of your maintenance calories.

SuperTerrorizer
06-02-2006, 10:56 PM
Another bad day today because I was sick again.

June 2/06

Workout
Too sick to workout

Diet
350 cals
15 fat
41 carb
12 prot

Gutz981
06-03-2006, 07:37 AM
You remeber how you were bitching how you have no muscle?

Diet
350 cals
15 fat
41 carb
12 prot

Thats the reason.

Edit: I don't want to sound harsh man. if thats how I came off, I'm sorry. But if you want to get a better body then you can't sit there (even when your sick) and eat half a can of soup. You have to reach down between your legs make sure your balls are still there. And say to yourself "Ok...this sucks...I'm sick I feel like ****, But I'll be damned if thats gonna keep me down."

Overcome...

SuperTerrorizer
06-05-2006, 07:35 PM
Another terrible day but something good came out of it. My sickness seems to have gone away and I'll be able to workout tomorrow. I drank some beer that lightened up my stomach and I was able to get down a big meal.

Workout
Too sick

Diet
1739 cal
28 fat
156 carb
95 prot

Overall
One of my worst days but I'll be able to get into the gym tomorrow and get back on track.

SuperTerrorizer
06-07-2006, 08:51 PM
Workout
Cardio - Bike - 17 mins - 71 cals

Diet
1049 cal
42 fat
64 carb
102 protein

Overall
Have a runny nose with constant sneezing now. I ate pretty clean today but still didn't intake all I wanted because there were slim pickings at my place.

SuperTerrorizer
06-13-2006, 11:13 PM
June 13/06

Workout
Cable flies 3 x 8 (30lbs)
DB press 3 x 8 (20lbs)
Cable pushdowns 3 x 6 (60lbs)

Diet
1401 cal
53 fat
133 carb
102 prot

Overall
Crap workout because of my wrist. I ate better than most days though.

jordonwuff
06-14-2006, 03:11 AM
Keep your calories up a bit higher man even if you're sick, let your body recover =) You want to keep that muscle while you lose weight. Good luck keep us updated

SuperTerrorizer
06-14-2006, 09:21 PM
June 14/06

Workout
Off

Diet
2581 cal
99 fat
164 carb
248 prot

Overall
I over ate but I got my protein level sky high. I'm proud of myself.

SuperTerrorizer
06-17-2006, 09:51 PM
June 17/06

Diet
2543 cals
74 fat (27%)
351 carb (48%)
147 prot (24%)

Overall
Look at all those damn carbs! I had no idea that spaghetti contained so many. Are those carbs good on a cut?

SuperTerrorizer
06-22-2006, 09:34 PM
June 22/06

Training
DB Press - 15lb x 12, 20lb x 10, 25lb x 8, 25lb x 4
DB Lateral Raises - 15lb x 10 (3 sets)
Cable Pull - 30lb x 12, 40lb x 10 (2 sets)

Diet
1198 cal
69 fat
53 carb
91 prot

Overall
Trained well but didn't eat so good. Just wasn't very hungry today. I still have another meal to go but I doubt it will be much more than 200 cal or so.

SuperTerrorizer
06-24-2006, 11:34 PM
Diet
1708 cal
40 fat
57 carb
267 prot

Overall
If I had of had a ride home from the gym I could have worked my legs today. Eating was spot on.

Foods eaten today:

Chicken breast
Banana
4 slice of turkey breast roll on whole wheat
1/2 turkey breast

SuperTerrorizer
06-25-2006, 09:07 PM
Training
Exercise bike - 30 mins

Diet
2043 cal
64 fat
101 carb
256 prot

Overall
Was tired today but got a good day in. I hate that the gym is closed on Sunday.

SuperTerrorizer
06-26-2006, 08:07 PM
June 26/06

Training
Squat - 95 x 10, 125 x 8 (2 sets), 130 x 10
Leg Press - 90 x 10, 180 x 8 (3 sets)

Cardio: Bike - 20 mins - 110 cal

Diet
1748 cal
56 fat (29%)
149 carb (33%)
164 prot (38%)

Overall
Awesome, awesome day! I had a small workout but I felt great afterwards. I cheated a meal today and had a cup of french fries with a 710ml Gatorade. About 15 minutes into my cardio I was sweating buckets (actually had sweat dripping to the floor). I wish everyday was as good as this.

ddegroff
06-26-2006, 09:36 PM
Nice looking workout!

Do you do any SLDL's or GM's? I looked back but didnt see any.

SuperTerrorizer
06-26-2006, 09:55 PM
Nice looking workout!

Do you do any SLDL's or GM's? I looked back but didnt see any.

What is a GM? I actually forgot to do SLDL (gotta start bringing a notebook with me to remember all the exercises). I didn't have much time today but next week I'll be doing for legs:

Squats
SLDL
Calf Raises
Leg Press

ddegroff
06-26-2006, 09:58 PM
GM = Good mornings (http://exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html)
Do it in the squat rack and set the pins right at where your torso is parallel to the ground. Touch and go back up. Up the weight when you feel good about your form.

Next week looks good!

SuperTerrorizer
06-29-2006, 04:26 PM
June 29/06

Training
DB Overhead Press - 20 x 10, 25 x 8, 25 x 4, 25 x 3
Cable Pull - 40 x 10, 50 x 10, 70 x 5
Cable Crossover - 30 x 6 (3 sets)
Crunches - 10 (3 sets)

Cardio: Exercise bike - 10 mins x 50 cal, 22 mins x 125 cal

Diet
1792 cal
54 fat (28%)
87 carb (18%)
239 prot (54%)

Overall
First day on Lipo but I'm only at half dosage. It works good on curbing my appetite and has given me energy.

SuperTerrorizer
07-02-2006, 07:49 PM
Diet
1701 cal
45 fat (25%)
91 carb (21%)
224 prot (55%)

SuperTerrorizer
07-03-2006, 08:57 PM
July 3/06

Training
Incline BP - 65 x 10, 85 x 3, 70 x 6, 70 x 3
Cable Flies - 40 x 4, 30 x 6 (2 sets)
Bench Press - 65 x 7, 70 x 6, 70 x 4
Tricep Pushdowns - 40 x 10, 50 x 8, 60 x 7

Exercise Bike - 30 cals
Elliptical - 30 cals

20 - 30 minute exercise bike session later tonight

Diet
1728 cal
44 fat (23%)
170 carb (38%)
164 prot (39%)

Overall
I wish I was a lot stronger than I am. Hopefully after my cut my strength will shoot up. My diet was good today except I ate too much bread. Good workout though.

SuperTerrorizer
07-04-2006, 08:58 PM
July 4/06

Training
Bike - 140 cal

Diet
1845 cal
74 fat (37%)
139 carb (28%)
160 prot (35%)

Overall
Cheated a bit today and had a muhsroom swiss burger. Average day.

SuperTerrorizer
07-05-2006, 09:17 PM
July 5/06

Training
Deadlift - 135 x 8, 140 x 8, 155 x 10
DB Curl - 15 x 10, 20 x 9, 20 x 8, 20 x 6
Shrugs - 115 x 10 (2 sets)
Cable Row - 75 x 10 (2 sets), 75 x 8
Lat Pulldown (close underhand grip) - 60 x 9, 70 x8, 80 x 4

Bike - 110 cal

Diet
1904 cal
34 fat (17%)
140 carb (27%)
258 prot (56%)

Overall
Great workout. Diet macros are out of whack though. Started taking creatine today.

Natetaco
07-05-2006, 09:18 PM
creatine as in bsn cellmass?

SuperTerrorizer
07-05-2006, 10:05 PM
creatine as in bsn cellmass?

Yes.

SuperTerrorizer
07-11-2006, 09:35 PM
July 11/06

Training (quick workout)
Incline DB Flies - 15 x 8 (3 sets)
Incline DB Press - 20 x 8, 25 x 8
DB Press - 25 x 8
Cable Crossover - 30 x 10, 40 x 10, 50 x 10

Bike - 120 cal

Diet (cheat day)
2984 cal
113 fat (35%)
271 carb (35%)
224 prot (31%)

Overall
I had a rushed workout and decided to take my first cheat day. Found out my gym is closing so I went to the nearest Fitness centre and got some pricing. The rep there gave me 5 free days to try out the place. I'll be working out there tomorrow. I noticed there is no power rack though. Not a good sign.

Natetaco
07-11-2006, 09:51 PM
Im guessing 15x8 means 15 pounds at 8 reps?

You did the incline flys to warm up for the incline and db presses?

Also, your taking cellmass and cutting? isnt that sorta counter-productive?

SuperTerrorizer
07-13-2006, 10:26 PM
July 13/06

Training
Deadlift - 135 x 8, 155 x 8, 155 x 6
DB Curl - 20 x 8, 25 x 8, 25 x 5 (5lb increase)
BB Curl - 40 x 8, 40 x 7
Cable Row - 75 x 10, 95 x 10, 105 x 8 (30lb increase)
Lat Pulldown (close underhand grip) - 70 x 8 (3 sets)

Bike - 150 cal

Diet
1701 cal
71 fat (39%)
124 carb (28%)
67 prot (34%)

Overall
Great training but terrible eating.

Feedback
Natetaco - Yeah, it's 15lbs by 8 reps. What's wrong with taking Cellmass and cutting? It doesn't have any sugar.

Natetaco
07-16-2006, 04:14 PM
nice workout.

Oh wow i totally forgot it was just creatine, the name sorta threw me off there.

Con
07-16-2006, 05:58 PM
I hope everything goes alright but honestly at first glance im not sure your workout will help you retain lean muscle mass but I could be wrong.

Im much more interested in nutrion and accoridng to the countless time ive read it on this site, I believe your cals, grams of fat and protein are a bit low. Your diet seems to vary a lot each day, id suggest either planning ahead and overall get a little bit more strict.

Gl with it man.

SuperTerrorizer
09-02-2006, 11:04 PM
I've joined a new gym and will be getting in my first workout there this weekend. The knee that I tore cartiledge in is getting stronger. I may be able to do light deadlifts for now.

SuperTerrorizer
09-07-2006, 05:02 PM
I underate most of the day so I got a chicken breast sub for dinner to make up the cals. I should be around 1800 for the day. I didn't have time to track them all down on fitday.

Training
Bike - 308 cal

SuperTerrorizer
09-11-2006, 03:26 PM
Diet
Cals 2333
Fat 73 (29%)
Carbs 215 (34%)
Prot 212 (37%)

Training

I started WBB #1

Bench - 65 x 8 (2 sets warmup), 85 x 4, 75 x 8, 75 x 5
DB Incline - 25 x 8, 25 x 7
Deadlift - 135 x 8, 165 x 4, 155 x 7
BB Row - 85 x 8, 95 x 8, 95 x 8
Shrugs - 35 x 10

Bike - 300 cals

Overall
First day of my diet went fantastic. If my Cellmass didn't have carbs in it my protein would have been higher. It's going to be really hard tomorrow to get in all my fat.

Eszekial
09-11-2006, 04:21 PM
Go any lower in cals then you are and say goodbye to your erection...

This is coming from experience.

Sidior
09-11-2006, 04:24 PM
you cals seem really low bro, what do you weigh?

SuperTerrorizer
09-11-2006, 04:34 PM
Go any lower in cals then you are and say goodbye to your erection...

This is coming from experience.

I know I was eating way less and only recently figured out my maintenance is 2700. I was starving myself then. I actually did have erection problems, funny you mention that. Why did that happen?

I edited my above post with my diet for the day.

SuperTerrorizer
09-11-2006, 04:38 PM
you cals seem really low bro, what do you weigh?

210lbs at 5' 10"

SuperTerrorizer
09-11-2006, 05:12 PM
Here's what I'm looking like these days

http://img.photobucket.com/albums/v476/beer_chicks_guitars/Picture545.jpg

http://img.photobucket.com/albums/v476/beer_chicks_guitars/Picture546.jpg

http://img.photobucket.com/albums/v476/beer_chicks_guitars/Picture547.jpg

DoUgL@S
09-11-2006, 07:21 PM
I glanced at your journal and although I admire that you have dedicated yourself to this lifestyle, I would recommend changing a couple of things. Since it appears that you are starting out I would recommend WBB1 (http://www.wannabebig.com/article.php?articleid=25). It is not complicated, uses a lot of compund movements and gives you a solid routine. It is great that you are currently tracking your meals on fitday, track your weight for a couple of weeks to a month to decide whetther you need to increase or decrease calories. 2500 calories seems more realistic than 2000. Good luck!

SuperTerrorizer
09-11-2006, 08:17 PM
How often should I weigh myself?

I'm currently doing a modified version of WBB1.

SuperTerrorizer
09-17-2006, 07:33 PM
I spent my weekend with some friends (one who I will never speak to again after what he asked me) and got drunk. I underate all weekend but will be back on track tomorrow ready as ever.

I also decided to quit drinking.

Natetaco
09-17-2006, 07:35 PM
lol dude you just had a bad weekend... but if you do really quit then congrats

SuperTerrorizer
09-18-2006, 06:31 PM
Training
BB Row - 95 x 8, 100 x 10, 105 x 8
Deadlift - 135 x 8, 155 x 6, 155 x 6
Lat Pulldown - 95 x 10, 110 x 8, 110 x 8, 110 x 8

BB Curl - 40 x 8, 40 x 8
DB Hammer Curl - 22.5 x 4, 20 x 6

Bike (morning) - 150 cal
Bike (PWO) - 10 minutes at 150 hr, only said 31 cals but I don't think that's right
Bike (evening) - 100 cal

Diet
2191 cal
34 fat (14%)
194 carb (32%)
286 prot (53%)

Since my fat was low I'll list what I ate today

Meal #1 - 1 cup egg whites, 2 pieces whole wheat toast, 1g fish oil

Meal #2 - 1 banana, 2 scoops whey, CellMass creatine

(workout)

Meal #3 - 2 chicken breasts on a whole wheat roll, 3g fish oil

Meal #4 - half a baked potato, 2 scoops whey, CellMass creatine, 2g fish oil

What should I eat to get my fat levels higher?

Con
09-18-2006, 06:35 PM
3 table spoons of olive oil would be good, couple table spoons of natty PB, whole eggs, nuts, avacodos. Take your pick, and gl.

SuperTerrorizer
09-21-2006, 10:48 AM
Sept. 20

Training
Bike - 130 cals (wasn't feeling well)

Diet
2362 cals
105 fat (41%)
102 carbs (17%)
245 prot (42%)

SuperTerrorizer
09-21-2006, 07:23 PM
Training
Bike (afternoon) - 200 cals
Bike (evening) - 100 cals

Diet
2292 cals
89 fat (35%)
192 carbs (32%)
186 prot (33%)

I screwed up my eating today. Had way too many carbs. Too bad they have to taste so good.