PDA

View Full Version : Bored and need something to do



Pages : [1] 2 3

CBates
01-30-2002, 08:42 PM
I'm usually at work 13 hours a day sitting in front of a computer so I figure why not waste some time keeping an online journal of my workout progress. Today was a cardio day so nothing really to post other than my diet was perfect, but tomorrow I'll start posting my weight training routine.

Stats:
Height: 5'10
Weight: 175
Goal: Lose little bit of fat that is covering my lower abs and gain size and strength

syntekz
01-31-2002, 08:29 AM
13 hour days at work? Wow. I couldn't handle that.

CBates
01-31-2002, 09:47 AM
I know, it sucks bad working that many hours.. But I get every Friday, Saturday, and Sunday off, so I just deal with it..

CBates
01-31-2002, 10:01 AM
Here is what my diet consists of as of now, will probably up the carbs if I start losing too much muscle on this diet..

Meal 1 (pre workout)
1 serving of oatmeal and 1 scoop of whey protein powder
180 cals, 26g protein, 6g fat, 32g carbs

Post workout shake
1 & 1/2 scoop of whey protein w/ water
180 cals, 31g protein, 4g fat, 8g carbs

Meal 2
5 egg whites, 1 whole egg, 1 tbsp of flax seed oil
400 cals, 30g protein, 19g fat, 4g carbs

Meal 3
1 can tuna in water, 1/2 tbsp of olive oil, 2 servings of green veggies (usually spinach)
300 cals, 41g protein, 8g fat, 12g carbs

meal 4
same as meal 3

meal 5
1 serving of low fat cottage cheese and 1 chicken breast
200 cals, 33g protein, 5g fat, 6g carbs

meal 6 (before bed)
1 serving of low fat cottage cheese and 1 tbps of flax seeds
170 cals, 16g protein, 8g fat, 9g carbs


total:
1730 cals, 218g protein, 58g fat, 83g carbs


Anybody suggest anything I should add or take out on this diet. Not really sure of the results I'll see from this since I've only been on it 4 days now. BTW, this is a cutting diet..

CBates
01-31-2002, 10:33 AM
Pretty good workout today, sleep wasn't that great.. Only got 6 1/2 hours of sleep, but hard to fit in a lot of sleep when working 13 hour days and raising a 3 year old on your own. So until I get a job w/ better hours my sleep is going to suck.



Did 2 sets of preacher curls and some pushups to get warmed up.

Wrist curls (forearms really lacking, need to find a new training method for them, any suggestions?) w/ palms down: 2x10

BB bech press: using 265 lbs; 6 reps, 5 reps, 5 reps

DB curls: using 45 lbs; 8 reps, 7 reps

DB kick backs: using 35 lbs; 10 reps, 10 reps

close grip bench: using 205 lbs; 8 reps, 6 reps


Overall I felt pretty good about my workout.. Last few weeks I have dropped weight and worked on perfect form on each. Paying off a lot now.

CBates
02-01-2002, 11:06 AM
I'm going to post pictures of my front and back the first of each month so I'll have a visual to go by to track my results also. Need to invest in a digital cam though. My web cam sucks and quality is sh!tty as hell.

Pic of front.

CBates
02-01-2002, 11:08 AM
pic of back

oh, no pic of legs till I build them up. I had to lay off of deads and squats for a month because I reinjured my knee I broke a few years ago.

Hot Shot
02-01-2002, 11:50 AM
looking great man!!

CBates
02-01-2002, 03:48 PM
Thanks Hot Shot.


I'm also going to post my 1RM on bench, squat, and deadlifts the first of the month also. Right now I'm quite embarrassed at my deads and squats do to me only training them about 3 weeks since I took the month off with my knee injury. But hopefully next month I'll really improve in both. Bench is decent. Needs to be better though.

1RM bench: 315 lbs
1RM squat: 315 lbs
1RM deads: 365 lbs

CBates
02-01-2002, 04:37 PM
Diet is not going so well today, been busy and not enough time to eat, but I've eaten what is on my list above, just everything is pushed back about 2 hours though. Also added more protein and more carbs to my post workout shake. Sleep was OK, 7 hours.

Workout today was pretty good, my deads and squats are getting better, getting them up to where I almost had them before I had to take a month off of them. Hoping by the end of the month I'll be back up to what I was working out with on each.


weighted crunches: 10 reps, 10 reps

underhand bent over rolls: using 145 lbs; 10 reps, 10 reps (I know this is weak as hell, just recently started these about 2 weeks ago)

seated calf raises: 10 reps, 10 reps

squats: using 250 lbs; 8 reps, 5 reps

seated DB shoulder press: using 50 lbs; 10 reps, 9 reps

BB shrugs: using 205 lbs; 12 reps, 10 reps

deadlifts: using 245 lbs; 8 reps, 7 reps

weighted back hyperextensions: 10 reps, 10 reps

wide grip pull ups: 8 reps, 5 reps (LOL, just started these last week, I used to be able to do a sh!t load when I'd take my son to the park, well since it's been cold haven't went to the park in 3 months, but now I'm able to go out to the park 2 or 3 times a week now, so these will increase pretty quickly)


Overall I'm impressed that all my lifts have went up since last week in everything, but not near satisfied with any of them though.

CBates
02-02-2002, 02:21 PM
Off from training today.. Diet is going good so far. Only got 6 hour of sleep last night. Should be taking a nap right now, but I don't want to lose any hours in my day, so I'm just going to update this instead. Changing my diet a little bit though.

On the days I train I'm keeping my diet the same as above except for my post workout shake I'll be taking 2 scoops of whey protein and 1 scoop of creatine since it contains dextrose until I receive my pure dextrose I ordered. The days I train and will keep this diet will be Monday, Tuesday, Thursday, and Friday.

But break down of my post workout shake now is

Post workout shake
2 scoops of whey protein, 1 scoop of creatine, 2 cups of water
400 cals, 42g protein, 5g fat, 44g carbs

Totals for those above 4 days is now:
1950 cals, 229g protein, 59g fat, 119 carbs


On Wednesday and Sunday I'll do 20 minutes of cardio, so I'll not be taking in the pre workout meal and my post workout shake will just include 2 scoops of whey protein and no carbs, but the diet will stay the same the rest of the day

Totals for these 2 days is:
1630 cals, 203g protein, 53g fat, 53 carbs


Saturday is a complete off day of cardio and training (well maybe some cardio later that night if I get lucky), but no planned cardio.
I'm going to use this day as a cheat day kind of, but not going all balls to the wall like I have been in the past for cheat days. What I will do is try to keep the diet the same as my training days minus the post workout shake, but add oatmeal with my eggs instead of keeping the 2 meals separated, and also I'm going to add brown rice with my chicken and cottage cheese, and will also add an additional meal of 2 serving size of steak and 1 average size sweet potato as a meal. Since it is somewhat of a cheat day I'm not counting cals this day, b/c I might add a snack or 2 throughout the day.

So basically it's coming down to 3 different types of meals a week. Medium carbs on weight training days, low carbs on cardio days, and high carbs on Saturday. I'm going to stick to this diet as close as possible for the next month and see where it gets me. If I'm not losing fat, start to lose muscle, or just stay the same I'll play around with it some more towards the first of March. If anybody sees anything I can change or make any suggestions anywhere please feel free to give me your advice.

CBates
02-03-2002, 05:37 PM
Not much to report here today. Sleep was pretty good, 7 hours.. 20 minute cardio session this morning. Diet's been perfect except for 1 serving of fat free ice cream. Which is 90 cals, so it didn't fock my diet up too much. Still got about 5 hours before I go to sleep, just hope I can keep out of the ice cream before I go to sleep. Probably need to throw it away so I wont be tempted by it.. Bought it last night for my cheat day..

CBates
02-04-2002, 09:57 AM
Sleep was pretty good, 7 1/2 hours last night. Still kind of early to say how my diet is, but I'm sure it'll be perfect since I'll be stuck at work for the next 13 hours :bang: won't have the chance to go off of it.. Had a pretty good workout today


Did 2 sets of preacher curls and 1 set of elevated pushups to get warmed up.

Wrist curls w/ palms down: 2x10

BB bench press: using 265 lbs; 7 reps, 5 reps, dropped weight to 260 lbs; 5 reps (getting that 7th rep w/ 265 took a lot out of me while maintaining perfect form, but I've never been able to do that many reps before with that much weight so dropping weight for my last set is fine w/ me)

DB curls: using 45 lbs; 8 reps, 7 reps

DB fly's: using 45 lbs; 10 reps, 10 reps (I know this is week, but just added this to my routine today, haven't done these in like 5 years)

DB kick backs: using 35 lbs; 12 reps, 11 reps

close grip bench: using 205 lbs; 8 reps, 6 reps


Everything increased or stayed the same so I'm pretty impressed with my workout today, sh!t I'm still feeling it in my chest and arms and my workout was like 3 hours ago.

Also made another adjustment to my diet, but that's b/c of my post workout shake, it needed a lot more carbs in it. About to start my shift, but when I get a break I'll post my complete diet now since I've chanced it up a few times.

CBates
02-04-2002, 12:33 PM
OK, here is the new diet plan and I'm sticking with this one for the next month. No more changing it, until I receive my dextrose in, but that would maybe just up my carbs from protein shake like 5-10 carb grams, so not much to worry about there.

Meal 1 (pre workout)
1 serving of oatmeal and 1 scoop of whey protein powder
260 cals, 26g protein, 6g fat, 32g carbs

during workout I take in 2 servings of Gatorade
100 cals, 28g carbs

Post workout shake
2 scoops of whey protein and 2 scoops of dextrose w/ water
540 cals, 42g protein, 5g fat, 68g carbs

Meal 2
5 egg whites, 1 whole egg
260 cals, 30g protein, 5g fat, 4g carbs

Meal 3
1 can tuna in water, 1/2 tbsp of olive oil, 2 servings of green veggies (usually spinach)
300 cals, 41g protein, 8g fat, 12g carbs

meal 4
same as meal 3

meal 5
1 serving of low fat cottage cheese and 1 chicken breast
200 cals, 33g protein, 5g fat, 6g carbs

meal 6
1 serving of low fat cottage cheese and 1 tbsp of flaxseed oil
220 cals, 13g protein, 15g fat, 4g carbs


total:
2180 cals, 226g protein, 52g fat, 166g carbs


That's my diet on the 4 days a week I train with weights.. Increased carbs quite a bit, but everything else stayed around the same, well of course cals went up to.


Above states how my diet on my 2 cardio days and my off day, no modifications on those.

Tryska
02-04-2002, 12:39 PM
all i can say is that meal 6 get's my :thumbup:

CBates
02-05-2002, 09:58 AM
Originally posted by Tryska
all i can say is that meal 6 get's my :thumbup:

Figured that meal would get your thumb up.. After all, I added that meal in there from your recommendation of flax and cottage cheese of last meal of the day..

Tryska
02-05-2002, 10:00 AM
or first meal of the day...it's flexible.

glad i could help out. ;)

ps - on a side note..how the hell are you managing childcare working 13 hours a day?

reso
02-05-2002, 10:03 AM
me thinks you are familar CBates? I am D00fy If that means anything to u

CBates
02-05-2002, 10:49 AM
Originally posted by Tryska
or first meal of the day...it's flexible.

glad i could help out. ;)

ps - on a side note..how the hell are you managing childcare working 13 hours a day?

He goes to day care for 8 or 9 hours of the day, and then either my mother or sister will pick him up and watch him till I get off of work a few hours later.

CBates
02-05-2002, 10:51 AM
Originally posted by reso
me thinks you are familar CBates? I am D00fy If that means anything to u

Yeah over from Elite.

reso
02-05-2002, 02:22 PM
yah i knew it bahaha cause of your e-mail and than your handle on this board man u got good mass:/

CBates
02-05-2002, 04:26 PM
Diet has been perfect so far today, sleep wasn't all that good, only 6 1/2 hours, had a good workout. Pretty much increased in everything, also added a set to my deads and squats. Since taking time off my legs, they are really lacking right now, but I'm gaining my strength back.


weighted crunches: 10 reps, 10 reps

seated DB shoulder press: using 50 lbs; 11 reps, 9 reps

underhand bent over rolls: using 145 lbs; 12 reps, 11 reps

seated calf raises: 12 reps, 12 reps

squats: using 265 lbs; 6 reps, 5 reps, 5 reps

SLDL: using 175 lbs; 10 reps, 10 reps (this is weak, but this is my first day to do them, my lower back is really lacking compared to my upper back, so I needed to add something to help w/ lower back)

BB shrugs: using 205 lbs; 12 reps, 10 reps

deadlifts: using 265 lbs; 7 reps, 5 reps, 5 reps


Felt really good since all my lifts went up, hoping in the next few months I'll stay injury free and get back up to squatting and deadlifting my old weight again..

CBates
02-06-2002, 10:18 AM
Not much to report today, diet has been on point so far, did 20 minutes cardio this morning. Cardio kind of sucked though, I was so sore from yesterday adding more reps and weight, that I thought that going ahead and doing cardio would help me out with the soreness, but it just made it worse.

CBates
02-07-2002, 10:14 AM
Not near as sore as I was yesterday so I'm glad that went away and didn't affect my lifting today. Sleep was decent was good (well for me anyway), got 7 hours, diet has been perfect so far today, I'm off work tomorrow so I might add an extra snack tonight b/c I'll probably stay up a little late tonight. Pretty impressed with my workout, still going up on everything. Since I've been adding more carbs to my diet I've notice I've still been losing body fat and gaining strength.

---------------------------------------------------------------------------

wrist curls w/ palms down: 40x12, 40x12

BB bench press: 265x7, 265x6, 265x5

DB curls: 45x9, 45x7

DB fly: 55x10, 55x10

DB kickbacks: 40x10, 40x8

close grip bench: 205x7, 205x6

---------------------------------------------------------------------------


Only thing that dropped was close grip bench, but my whole chest and arms was so worn out, I was surprised I even got that much.

CBates
02-08-2002, 10:12 AM
Weighed myself today (I'll do this every Friday morning) and I was at 171 lbs. Not good, I don't want to drop under 170 when cutting. Everytime I have good looking abs I'm around 155-160. I want to have good looking abs at 170 this time though. If I drop under 170 I'm adding more carbs in my diet. Sleep wasn't that good. Like 5 1/2 hours. A friend came over and we watched movies late last night, and my son woke up pretty early this morning. Diet has been good so far. Since I'm off work today, not sure how my diet is going to go though today, but I'm going to try to stick to it as close as possible since I'll be in and out of the house all day. Last night I had some candy, but sugar once a week isn't going to hurt anything so I'm not worried about it. Workout went as followed:

---------------------------------------------------------------------------

weighted crunches: 20x15, 25x10

seated DB shoulder press: 50x12, 50x10

underhand bent over rolls: 145x12, 145x12

seated calf raises: 155x12, 155x12

squats: 265x7, 265x6, 265x5

SLDL: 185x10, 185x10

BB shrugs: 215x10, 215x10

deadlifts: 265x7, 265x6, 265x5

---------------------------------------------------------------------------

Pretty much everything went up so I'm happy with my workout today, but I do need to do deads earlier. By the time I get to it my body is so worn out, it hurts my lifts in it a lot. Also I'm maxed out on all of my weight I own. First thing I'm doing is going to go buy some more weights because my bench, squat, and deads have been going up a lot in the last 2 weeks and this is all the weight I own.

CBates
02-09-2002, 08:28 AM
Not much to report here, off day, I'm just going to try to eat about 300+ of clean carbs for a carb up day. I *think* I fooked my diet up pretty bad last night. Don't really remember too much about it. Remember going out to eat and able to order grilled chicken. I remember ordering a lot of shots too. Then remember going to a club and ordering a lot more shots. Then I have a brief memory of me at IHOP at like 3 or 4am eating I think pancakes or something. Oh well, it could have been a lot worse. Could have woken up today in some ugly girls bed.

CBates
02-10-2002, 01:08 PM
Sleep was alright last night. Not sure how much I got, but I think around 7 hours. I kinda just passed out last night in my bed from being so tried from the previous two nights, so not sure what time it was. Diet has been good today, but yesterday I ate a lot more than I planned, so I'm bloated as hell today. Did 20 minutes cardio this mornings and 2 sets of weighted crunches. Not much else to report, just hope I can stay on my diet and get all my meals in today. Can't wait to wake up in the morning and hit the weights though. About the only thing I'm looking forward to.

CBates
02-11-2002, 09:56 AM
Didn't get much sleep last nigh, laid down around 10pm, hoping to get about 8 hours of sleep, but kept waking up every hour or two, think it had to do with my soar throat, damn I'm never going to get over 7 hours of sleep. Diet has been good so far, added cod liver oil which is only 4.5 grams of fat per serving. Figured I needed more fat in my diet, don't want to make the mistake of getting my fat intake too low and it start screwing with my test levels again.

Arm and chest training went as follow:

---------------------------------------------------------------------------

wrist curls w/ palms down: 40x12, 40x12

BB bench press: 265x7, 265x6, 265x5

DB curls: 45x9, 45x8

DB fly: 55x10, 55x10

DB kickbacks: 40x11, 40x9

close grip bench: 205x7, 205x7

---------------------------------------------------------------------------

Pretty good workout, went up a little bit in reps, but not in weight. Hoping to get 265 on bench 8 or 9 reps on Thursday though, could have went for 8 reps today, but didn't have a spotter and didn't want to take the chance of it getting stuck on my chest. Did that once a few years ago and it sucked bad. Wish all my friends weren't a bunch of lazy fat asses so one of them could start working out with me.

CBates
02-12-2002, 09:51 AM
Sleep wasn't that good, only got 6 1/2 sleep last night. Really need to get a new job or better hours here. Diet has been good so far, but it's still early, but since I'll be at work for the next 13 hours, don't really see my screwing my diet up.

Workout went as followed:

---------------------------------------------------------------------------

weighted crunches: 25x15, 25x13

seated DB shoulder press: 50x13, 50x10

underhand bent over rolls: 140x10, 140x10

seated calf raises: 160x12, 160x12

squats: 270x5, 270x4, 270x3

SLDL: 195x10, 195x10

BB shrugs: 225x10, 225x10

deadlifts: 265x6, 265x3

---------------------------------------------------------------------------

Pretty decent workout until I got to deadlifts. My grip was so worn out from the previous reps of SLDL & shrugs, that I couldn't hang on to the bar and it kept slipping. Next time I do dead lifts I'm doing the right after squats so my grip will be better and then do shrugs and SLDL. It seems the more I increase weight in those 2, the quicker my grip gives out on deadlifts.

CBates
02-13-2002, 09:59 AM
Sleep was pretty good last night, 7 1/2 hours. Diet has been good so fat today, really need to either up my carbs or fat on cardio days, because I seem really worn out and have no energy on these days. Did 20 minutes cardio this morning and started tanning again today.. Not much else to report here today.

CBates
02-14-2002, 08:33 AM
Sleep was pretty good last night, around 7 1/2 hours. Diet has been good so far considering I've only been up for 3 hours. Still have a long time to go to screw it up though. Son is sick so I'll be home all day around food, hope I don't get any kind of craving for junk food while I'm sitting home.

Workout went as followed:
---------------------------------------------------------------------------

wrist curls w/ palms down: 45x10, 45x10

BB bench press: 265x7, 265x6, 265x5

DB curls: 45x10, 45x8

DB fly: 55x11, 55x10

DB kickbacks: 40x12, 40x10

close grip bench: 215x6, 215x5

---------------------------------------------------------------------------

Felt really good about the workout. Everything went up except for bench. Hoping I will be able to increase it next chest day. First time I've ever increased in everything while cutting. Hoping to keep it up, getting a lot of compliments on my body that I'm getting bigger lately, and that's good considering I am cutting.

heathj
02-14-2002, 08:53 AM
How is it possible there your bench is practically the same as your squat and higher then your deadlift? Did you use to never work legs? Why not put deadlift on a different day then squats..

CBates
02-14-2002, 09:02 AM
I took over a month off of squats and deads because I hurt my knee doing squats a while ago. I've had two surgeries on my right knee and I guess I over did it when I was doing heavy squats awhile back. Hoping by working my way up slowly I'll get back to what I was working out with and not get injured again. I have been thinking about changing my routine up a little where deads and squats are on a different day. Probably go ahead and finish the week up and work on a new routine this weekend.

reso
02-14-2002, 09:51 AM
CBates just a question...............Should calories stay the same on workout days ,cause on some days my lifting is not that intense or something for example LEGS i dont try to kill my legs i keep it light and simple just a little more sets thats about it

CBates
02-14-2002, 10:50 AM
Yeah, I keep my calories the same for workout days, only time I drop my cals is on my cardio days, and that's b/c I don't have pre/post workout. But all the rest of the meals are the same though.

reso
02-14-2002, 12:58 PM
thats cool,so hows it coming along? seeing gains and fat loss at the same time?

CBates
02-14-2002, 01:04 PM
Actually, it's been going great, strength has been increasing in everything since cutting, and I am seeing fat loss. Before I started cutting, I could just barely see lines in my abs, now I can see them pretty well. Still needs more work, but I'm not expecting perfect abs overnight also. My goal is to have great looking abs for spring/summer, but not sacrifice any or not that much muscle loss. So far it's going good, but only 3 weeks into it.

reso
02-14-2002, 04:39 PM
its all about the girls:)

CBates
02-15-2002, 08:21 AM
Reso, to be honest with you, I do it for myself, not for girls, but it does make it a hell of a lot easier to pick up girls with my body looking like this :cool:

Sleep was decent, like almost 7 hours. Really screwed my diet up yesterday by eating cookies and candy, but it was Valentine's Day, so oh well.. Thought I'd be like "normal" people for one day.. Diet has been good so far, plus I ate all the candy yesterday so I wouldn't be tempted today. Not posting my weight today, ate too much yesterday, I'll post my weight next Friday when I'm back on my normal eating diet.

Workout went as followed
---------------------------------------------------------------------------

weighted crunches: 25x15, 25x15

seated DB shoulder press: 55x8, 55x6

underhand bent over rolls: 140x10, 140x10

seated calf raises: 160x15, 160x15

squats: 270x6, 270x5, 270x4

deadlifts: 270x6, 270x5, 270x4

BB shrugs: 225x10, 225x10

SLDL: 195x10, 205x8

---------------------------------------------------------------------------

Good workout, body fat still decreasing and strength still going up. Don't know how much longer this will last, but I hope for a while. And look, my squats and deads are now higher than my bench ;) First time since I hurt my knee and took time off. Now if I don't hurt my knee again I'll be in business.

CBates
02-17-2002, 05:37 PM
Diet has been perfect all day, replaced one of my tuna meals with steak. Sleep was pretty good, around 7 hours. Did 20 minutes of HIIT cardio and 2 sets of weighted crunches. My knee is hurting like hell right now. Not sure what it's from. Didn't hurt on my leg day, so I'm thinking it has to do with the weather changing form hot and cold. Hoping it will be at 100% for Tuesday though and I don't have to skip out on squats, because the way it feels right now, I might be able to squat 100 lbs without my knee crapping out.

CBates
02-18-2002, 10:00 AM
Sleep was pretty good last night, around 7 1/2 hours. Diet has been good so far today. Added 1 cup of skim milk to my pre workout meal though, will add this for now on. Don't think I've been getting enough calories.

Workout went as followed:
---------------------------------------------------------------------------

wrist curls w/ palms down: 45x12, 45x12

BB bench press: 270x6, 270x5, 270x4

DB curls: 50x6, 50x5

DB fly: 60x8, 60x8

DB kickbacks: 40x12, 40x10

close grip bench: 215x6, 215x6

---------------------------------------------------------------------------

Good workout, everything is still increasing, got my bench back up to where my squats and deads are though, need to fix that tomorrow though on leg/back day.

CBates
02-19-2002, 09:56 AM
Sleep was good, about 7 hours. Diet has been good so far today. Had a pretty good workout, even though I felt like sh!t, because some dumb b!tch pulled out in front of my last night on the way home from work and I slammed into a concrete block thing from trying to avoid her. No serious damage to me or my car (just some paint damage). Only thing happened to me was just a bruised face from the air bags and knee hit something b/c it was sore, not sure what it hit, I was pretty out of it for a few minutes..

Workout went as followed
---------------------------------------------------------------------------

weighted crunches: 25x15, 25x15

seated DB shoulder press: 55x9, 55x7

underhand bent over rolls: 140x12, 140x10

seated calf raises: 165x12, 165x12

squats: 270x7, 270x6, 270x5

deadlifts: 270x8, 270x7, 270x6

BB shrugs: 225x12, 225x10

SLDL: 205x12, 205x10

---------------------------------------------------------------------------

Damn, even though I felt like complete hell, everything still went up pretty much. Hoping Friday I'll be at 100% and I'll be able to increase even more in everything. Now if I can just get rid of this headache I have, everything will be good..

reso
02-19-2002, 10:19 AM
SUE SUE SUE ,LAW SUIT!!!!!!!!!!!!!!!!!! SOMEONE GET Johny COCKRIN

CBates
02-19-2002, 10:33 AM
I wish, she didn't even stop, and I don't remember enough about it to know what kind of car she even drove. I just remember her pulling out in front of me going about 30 mph, and I slammed on my breaks going about 80 mph on a wet highway and losing control of my car, next thing I remember is coming to it after the air bags came out and then checking my face make sure no bad damage happened to it.

CBates
02-19-2002, 05:09 PM
Due to the time it takes me to complete my workouts and not getting to include everything I want to include I'll will be changing my routine in the next week. Even though I'm kind of hesitant to do so because I'm making gains every session, I think this routine will get me even stronger and bigger since I'll be training more muscles. I ordered a station type thing where I can do dips and pulls up, so as soon as I receive that I'll start this new routine.

Here is what it looks like so far:

Day 1: Chest and Back
BB Bench Press 3 x 5-8
Underhand Close Grip Chins 2 x 8-12
Flat Dumbbell Flies 2 x 5-8
Deadlifts 2 x 5-8
Bent over BB Rows 2 x 6-10
Overhand Wide Grip Chins 2 x 8-12
BB Shrugs 2 x 6-10

Day 2: Rest Day

Day 3: Legs
Squats 3 x 5-8
Leg Extensions 2 x 6-10
SLDL 2 x 5-8
Hamstring Curl 2 x 6-10
Seated Calf Raises 2 x 10-15

Day 4: Rest Day

Day 5: Biceps, Triceps, and Shoulders
Seated Dumbbell Press 2 - 6x10
Skull Crushers 2 x 8-12
Dumbbell Curls 2 x 5-8
Dips 2 x 8-12
Preacher Curls 2 x 5-8

Day 6: Rest Day

Then start over on Day 1, I'll include abs on the days I have time, which will probably be every other day I train with weights, and will include cardio every other rest day. Hoping I get my (whatever the hell it's called) station in this week so I can start this new routine Monday. Will try this out for a month and if I'm not making the gains I was from my previous routine, then I'll go back to training each body part twice a week, where I get my best results from. Keeping the diet the same except for my chicken and cottage cheese on meal 5, I'm going to add 1 boiled egg to this for more fat in the meal, since this meal has very little carbs and fats.

CBates
02-20-2002, 10:01 AM
Sleep was pretty good last night, slept around 7 1/2 hours. Diet has been good so far. Kind of changed my diet a little bit on cardio days, since I was dragging the rest of the day, from no carbs. For first meal of the day I'm having 1/2 of oatmeal mixed with whey protein powder for flavoring, 3 egg whites and 1 whole egg, 1 slice of fat free cheese, and 1 slice of turkey. Then keeping the rest of the meals the same throughout the day. Hoping this will give me more energy and not leave me dragging the rest of the day. Did 20 minutes HIIT cardio this morning.

CBates
02-21-2002, 10:05 AM
I'm doing a new layout for my journal to help it be more organized. Hoping to get my new pull up/dip station in this weekend so I'll be able to start my new routine also Monday. I'm going to be editing the posts at the end of the day or the next day with how my diet went also, since I post this so early in the day.


Rest
---------------------------------------------------------------------------
6 hours and 45 minutes (not good at all, but haven't spent much time with my son this week due to long work hours, so I stayed up late and we played last night)
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1 (pre workout): 1/2 cup of oatmeal, 1 cup of skim milk, and 22 grams of whey protein mixed the oatmeal

Post workout: 44 grams of whey protein and 34 grams of dextrose mixed with water

Meal 2: 5 egg whites and 1 whole egg ( I need to add more to the meal, but I'm just not hungry at all, I have to force this down)

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 5: 1 chicken breat and 1/2 cup of cottage cheese

Meal 6: 2 slices of turkey, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Snacks: 1/2 serving of peanuts

---------------------------------------------------------------------------


Chest & Arms
---------------------------------------------------------------------------

wrist curls w/ palms down: 45x14, 45x12

BB bench press: 275x6, 275x5, 275x4

DB curls: 50x6, 50x5

DB fly: 65x8, 65x8

DB kickbacks: 40x12, 40x12

close grip bench: 215x6, 215x6

---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement (not going to include whey or dextrose in this section)
---------------------------------------------------------------------------


Additional Notes
---------------------------------------------------------------------------
Pretty good workout, increased in a few things, so I'm impressed I'm still able to increase reps and go up in weight since I'm cutting. Need to get more sleep though, I'm pretty tired, don't know how I'm going to make it throught the work day, still have 13 hours ahead of me.
---------------------------------------------------------------------------

reso
02-21-2002, 02:50 PM
CBates good luck on new routine.......
im getting that same feeling about Food at meal 3 i can barely eat 3peices of chicken but i force myself:/ crap maybe when u loose fat your body adjust differently to appetite and not as hungry.........your hungry at the weirdest time of day where you just wanna pig out but when you want the food at the certain time you just cant choke it down:(

CBates
02-22-2002, 08:52 AM
Rest
---------------------------------------------------------------------------
7 hours, good enough for me..
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1 (pre workout): 1/2 cup of oatmeal, 1 cup of skim milk, and 22 grams of whey protein mixed the oatmeal

Post workout: 44 grams of whey protein and 34 grams of dextrose mixed with water
Meal 2: 5 egg whites and 1 whole egg

Meal 3: 1 baked chicken breat, 3 servings of spinach, and 1/2 tbsp of olive oil

Meal 4: Salad with 1 can of tuna, 1/2 tbsp of olive oil, fat free shredded cheese, and 1 and 1/2 serving of fat free sald dressing

Meal 5: 4oz of salmon and 3 servings of green beans

Meal 6: Salad with 1 can of tuna, 1 tbsp of flaxseed oil, fat free shredded cheese, and 1 and 1/2 serving of fat free sald dressing

Snacks: 2 tbsp of natural PB and 1/2 cup of cottage cheese
---------------------------------------------------------------------------


Back & Legs
---------------------------------------------------------------------------
weighted crunches: 25x15, 25x15

seated DB shoulder press: 55x10, 55x8

underhand bent over rolls: 140x14, 140x12

seated calf raises: 170x15, 170x15

squats: 270x7, 275x5

deadlifts: 285x7, 285x6

BB shrugs: 225x13, 230x8

SLDL: 215x10, 215x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Additional Comments
---------------------------------------------------------------------------
Weight is 175lbs, glad I'm staying the same weight, losing body fat and getting stronger. Felt good about my workout, except for squats. My knee started hurting, and I learned the hard way not to work through pain on my knee, so I took it easy on them. Nothing really else to say, might add some more comments later today when I post my complete diet. Had more calories than expected, but oh well, it's like I'm trying to get down to a certain percentage of body fat to compete or something, so I'm not worried about it. Plus still kind of early, not even 12pm yet, and I'll be up for a while, sure I'll get hungry again before I go to bed, so I'll probably have either some more cottage cheese or some egg whites before the night is over.
---------------------------------------------------------------------------

Marcel
02-22-2002, 01:09 PM
I saw some of your pics where you were ripped and big...good job.

How do you feel about hitting each bodypart 2 times week? Have you ever done just 1 time per week?

CBates
02-22-2002, 04:10 PM
My upper body feels good hitting each body part twice a week. My legs are sometimes still sore though when I get to leg day again, so I'm about to switch my routine a little by hitting each body part every 6 days. I'm going to go with this routine for a month or so and see how I like it. I've always pretty much trained each body part twice a week since I was about 13 or 14. I'm going to try this new routine and see which one does me better and stick with the one I get the most results with. My new routine that I'm going to start Monday is posted above. I'll be posting new pics Friday on here to see how much progression I have made this month. I think my chest is bigger and my abs are showing a lot better from the previous picture I posted on here at the beginning of this month.

Marcel
02-22-2002, 04:43 PM
Thaz cool. I used to hit everypart 2 times a week. Now I do once a week but do a light session for lagging parts so they get hit twice but not to failure on the light session. We'll see how this goes...if not then I will go back to 2 times a week but lower volume then. Laterz

CBates
02-24-2002, 02:26 PM
Rest
---------------------------------------------------------------------------
Hmm, I think about 5 hours of total sleep since Friday night, not good at all..... Got about 2 hours sleep Friday and 3 hours sleep last night.
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 3 egg whites, 1 whole egg, 1/2 cup of oatmeal and 1 scoop of whey protein powder in the oatmeal.

Meal 2: salad with 1 can of tuna, 1/2 tbsp of olive oil, fat free cheese, and some fat free dressing (I know I need to cut the dressing out, but olive oil alone just doesn't do it for me)

Meal 3: 4oz of Salmon and 3 servings of green beans

Meal 4: 1 chicken breast and 1/2 cup of cottage cheese

Meal 5: 1/2 cup of cottage cheese and 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Weight training
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minutes HIIT cardio
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Additional Comments
---------------------------------------------------------------------------
I hate cardio with a passion... Start my new routine tomorrow, can't wait, hoping I'll get even better gains on this. Oh, and I really need to take a break from girls for a while, I can't go on much longer only getting about 5 hours sleep throughout the whole weekend, especially since I don't get much sleep during the week.
---------------------------------------------------------------------------

CBates
02-25-2002, 10:23 AM
Rest
---------------------------------------------------------------------------
7 hours...
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1 (pre workout): 1/2 cup of oatmeal, 1 cup of skim milk, and 19 grams of whey protein mixed the oatmeal

Post workout: 44 grams of whey protein and 34 grams of dextrose mixed with water

Meal 2: 5 egg whites and 1 whole egg

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 5: 1 chicken breast, 1/2 cup of cottage cheese (I really need to quit being lazy and fix a boiled egg for this meal so I can have some fat in this meal.)

Meal 6: 2 slices of turkey, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Chest and Back
---------------------------------------------------------------------------
Bent over BB Rows: 125x10, 135x10
BB Bench Press: 275x6, 275x4, 275x4
Underhand Close Grip Chins: BWx11, BWx9
Flat Dumbbell Flies: 65x9, 65x8
Deadlifts: 295x6, 295x4
Overhand Wide Grip Chins: BWx6, BWx4
BB shrugs: 235x9, 235x8
Wrist curls w/ palms down: 50x12, 50x12
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Additional Comments
---------------------------------------------------------------------------
New routine went pretty well. I've learned not to do pull ups right after deads though. I'll probably do them last next time.
---------------------------------------------------------------------------

CBates
02-26-2002, 09:59 AM
Rest
---------------------------------------------------------------------------
7 hours and 45 minutes, damn, almost got 8 hours, haven't got this much sleep in months..
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal mixed with 18 grams of whey protein powder, 3 egg whites, 1 whole egg, and 1 slice of turkey

Meal 2: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 3: 1 chicken breast, 1/2 cup of cottage cheese, 1 serving of peanuts

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 5: 3 slices of turkey, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil, 1/2 of a cookie

Snacks: woke up at like 3am hungry so I hate 1 tbsp of natural peanut butter.
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Additional Comments
---------------------------------------------------------------------------
Feels like a useless day, no training or cardio. Oh well, I tanned this morning, guess I wouldn't have had time if I worked out...
---------------------------------------------------------------------------

CBates
02-27-2002, 09:59 AM
Rest
---------------------------------------------------------------------------
7 hours.
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1 (pre workout): 1/2 cup of oatmeal, 1 cup of skim milk, and 19 grams of whey protein mixed the oatmeal

Post workout: 44 grams of whey protein and 34 grams of dextrose mixed with water

Meal 2: 5 egg whites and 1 whole egg

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 chicken breat, 1 hard boiled egg, 1/2 cup of cottage cheese

Meal 5: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 6: 3/4 cup of cottage cheese, 1 tbsp of flaxseed oil, 2 slices of ham from the deli, 1/2 of chicken breast.
---------------------------------------------------------------------------


Legs
---------------------------------------------------------------------------
SLDL: 235x9, 235x8

Seated Calf Raises: 175x15, 175x15

Squats: 215x8, 215x8 :mad:

Weighted Crunches: 35x13, 35x12

Leg Extensions: 70x12, 75x12

Hamstring Curl: 70x12, 70x10
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Additional Comments
---------------------------------------------------------------------------
God D@mn knee is pissing me off. 2nd leg day in a role it has f*cked me over from having a good workout. Everything increase except for squats. I just tried to get the bar off the rack with 285 and it hurt like hell. Dropped the weight down to 215 and just worked on form, will probably take it easy and work on form for the next 2 weeks until my knee is 100%. I think it's the weather changing from hot to cold to hot to cold that's screwing with my knee. Anybody else break their knee and have problems with it when the weather changes a lot? Oh well, in the next month it should stay warm and my knee will be better and I can start working on getting my weight up on squats.
---------------------------------------------------------------------------

CBates
02-28-2002, 10:03 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22 grams of whey protein powder mixed in oatmeal, 1 cup of skim milk

Meal 2: 5 egg whites, 1 whole egg, 2 slices of ham from deli, 1 slice of fat free cheese

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 chicken breast, 1 hard boiled egg, 1/2 cup of cottage cheese

Meal 5: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 6: 2 slices of ham, 1/2 cup of cottage cheese, 1 tbsp on flaxseed oil
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
DB Side Bends: 65x10, 65x10
BB Oblique Twist: 105x10, 105x10
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minutes of HIIT cardio
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Additional Comments
---------------------------------------------------------------------------
Decided I need to up my calories some, so I'm adding more food to my diet. Even though I'm losing a little bit of fat on my abs, I think I could lose a little more if I ate more because I'm making my metabolism think it's in starvation mode by not eating enough. Oh yeah, cardio still sucks... And decided I needed to work my obliques a little bit so I'll do them on whatever days I feel up to them, same with abs..
---------------------------------------------------------------------------

CBates
02-28-2002, 04:36 PM
Well, I've been on this new split for a week, and I don't like it already. I'm going back to my old routine, I was making great gains and no need to stop right now. Once I stop progressing, I'll try another routine, but my lifts were increasing every session so no need to change. Plus after checking out the "Mike Mentzer's routine, circa 70s", this is what my split was almost like and I personally like it a lot. Plus one of my weight training days wont fall on a Saturday and Sunday also, so I can somewhat relax those 2 days, except for the 20 minute cardio session Sunday morning. So after this week I'm going back to my old routine with a few modifications. It will look something like this:

Monday & Thursday

Bench Press 2 sets x 5-8 reps

Weighted Dips 2 sets x 10 reps

Skull Crushers 2 sets x 6-8 reps

Squats 1 set x 20 reps (never tried the high rep, but some people have had good success with it, so I might try it for a few weeks and see how I like it)

Leg Extension 2 sets x 6-8

Leg Curl 1 set x 8

SLDL 2 sets x 6-8



Tuesday & Friday


Chins 4 sets (2 wide grip overhand, 2 close grip underhand) x as many as possible

BB Rows 2 sets x 6-8

Deadlifts 2 sets x 6-8

Seated Dumbbell Press 2 sets x 5-8

Standing DB Curls 2 sets x 6-8

Preacher Curls 1 set x 6-8

Seated Calf Raises 2 sets x 12-15

BB Shrugs 2 sets x 6-8



Abs and Obliques will be added when I feel necessary, cardio will be done on Wed & Sun. Also I might include wrist curls too, not sure, might add these on the days I work out abs and obliques.

CBates
03-01-2002, 09:19 AM
New back pic, taken today. Comparing the back pic on here earlier and from now, you can't tell much of a difference, but that's b/c of the crappy quality of the pic. My back has gotten better, or at least stronger since the first pic.

CBates
03-01-2002, 09:22 AM
New pic of front. Can tell a difference in the abs from the first pic I posted in my journal. Still not even close to what I want them to look like, but I've only been cutting a month. Hopefully by next month they'll be the way I want them to look.

CBates
03-01-2002, 09:31 AM
Rest
---------------------------------------------------------------------------
8 hours!!! Holy sh!t, 8 hours of sleep... Never thought I'd see this again.
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1 (pre workout): 1/2 cup of oatmeal, 1 cup of skim milk, and 22 grams of whey protein mixed the oatmeal

Post workout: 44 grams of whey protein and 34 grams of dextrose mixed with water

Meal 2: 5 egg whites, 1 whole egg, 2 slice of ham, 1 slice of fat free cheese

Meal 3: 1 chicken breat, 1 hard boiled egg, 1 bowl of fat free ice cream, 1/2 cup of cottage cheese, 1/2 tbsp of olive oil

Meal 4: 6oz of salamon, 2 tbsp of nat. PB

Meal 5: salad with1 can of tuna, fat free shredded cheese, fat free dressing, 1 tbsp of flaxseed oil

Meal 6: bowl of ice cream
---------------------------------------------------------------------------


Biceps, Triceps, and Shoulders
---------------------------------------------------------------------------
Dips: BW+25x10, BW+25x10

Preacher Curls: 105x6, 105x5

Seated Dumbbell Press: 60x9, 60x9

Skull Crushers: 65x12, 65x12

Dumbbell Curls: 50x6, 50x5
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Today I was supposed to get my 1RM on bench, squats, and DL, but I'm putting it off till next Friday. Why?? Because this new routine I'm on is not for me and it feels like I have lost strength. So I'm going back to training each body part 2 times a week and I'll get my 1RM next Friday. Weight is 172, lost a little bit of weight, but I'm sure it's just water weight or something. As long as I'm losing body fat and getting stronger, I really don't care about the weight. Diet wasn't good, but I used today as somewhat of a cheat day, since I haven't had once since last Saturday. I'll also continue with it till tomorrow morning and then get back on my diet. That way I use 2 partial days as cheat days instead of 1 big cheat day and consume too many cals.
---------------------------------------------------------------------------

CBates
03-03-2002, 10:02 AM
Rest
---------------------------------------------------------------------------
7 1/2 hours.
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey protein, 1 cup of skim milk

Meal 2: 5 egg whites, 1 whole egg, 2 slices fat free cheese, 3 slices of turkey from deli

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, mixed with salad and fat free dressing

Meal 4: 6 oz of salmon, 1 hard boiled egg, 1/2 cup of cottage cheese, 1/2 tbsp of olive oil

Meal 5: 1 chicken breast, 1 tbsp of flaxseed oil, 1/2 cup of cottage cheese
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
Weighted Crunches: 35x12, 35x12

DB Side Bends: 65x10, 65x10

BB Oblique Twist: 115x10, 115x10

Wrist curls w/ palms down: 50x12, 50x12
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 min HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Stayed up too late playing video games last night, so I woke up late, seems like half the day is already gone by. Unless I stay up late, it's going to be impossible to get all my meals in. What a waste....
---------------------------------------------------------------------------

Marcel
03-03-2002, 05:59 PM
which video games did ya play? I played gameday 2002 today on ps2 and that game is ace. I think I will get it.

I'm switching to a simliar routine that you do. The one Chris did when he was in his late teens. Ace routine eh?

You look great in your pics. :cool:

CBates
03-03-2002, 07:51 PM
I was playing Silent Hill 2 for PS2 last night. Started about 7pm and didn't stop till like 3am. Finished it too. I still have Final Fantasy X I haven't played yet. Not sure if I want to start it next weekend or go out to some clubs. Guess I'll decide when the weekend gets here. I haven't tried GD 2002 yet, but on my list to play though. Yeah, I really like training each body part twice a week. I tried the once a week, and that's not for me, after a 3 day rest, my body is ready to go again on the same body part. Thanks for the compliment on the pics.

Marcel
03-03-2002, 10:54 PM
Yea, I have tried 2 times per week a body part and then 1 time a week...i like 2 times a week better also. Same feeling about ready to go in 3 days or so. cool.

I havent played silent hill 2 yet. I actually only own 3 games gta 3, madden 02, and smackdown. I don't really play it but when I get bored f*ck it i sit down and play. When I got gta3 dang I played that whole night! Ok laterz bro.

CBates
03-04-2002, 10:28 AM
Rest
---------------------------------------------------------------------------
8 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey protein, 1 cup of skim milk

Post workout: 42g of whey, 35g of dextrose mixed with water

Meal 2: 5 egg whites, 1 whole egg, 2 slices of turkey breast, 1 slice of fat free cheese

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 chicken breast, 1 whole boilded egg, 1/2 cup of cottage cheese

Meal 5: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 6: 3 slices of turkey breast, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
Bench Press: 275x6, 275x5

Squats: 200x20

Weighted Dips: BW+45x10, BW+45x8

SLDL: 235x9, 235x8

Skull Crushers: 70x10, 70x10

Seated Calf Raises: 175x15, 175x15

Flat bench DB Flies: 70x8, 70x8

Leg Extension: 80x10

Hamstring Curl: 80x10, 80x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Additional Comments
---------------------------------------------------------------------------
I like this new routine I'm on, 20 rep squats kicked my @ss. Didn't really think they'd be that hard.. I can tell I'm going to be sore tomorrow.
---------------------------------------------------------------------------

CBates
03-05-2002, 01:56 PM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey, 1 cup of skim milk

Post workout: 42g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 2 slices of turkey breast, 1 slice of fat free cheese

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 chicken breast, 1 hard boiled egg, 1/2 cup of cottage cheese

Meal 5: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 6: 3 slices of turkey breast, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
Wide Grip Overhand chins: BWx8, BWx8

Close Grip Underhand chins: BWx10, BWx10

BB Overhand Rows: 135x8, 145x8 (form was kind of bad using 145, so I need to knock the weight back down to get perfect form, only my 2nd time to do overhand rows, so I really need to work on form before worrying about adding weight)

Deadlifts: 300x5, 300x4

Seated DB Arnold Press: 55x10, 55x8

Standing DB Curls: 50x7, 50x6

BB Curls: 105x6

BB Shrugs: 240x9, 240x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Damn I'm sore everywhere from yesterday and already getting sore from today. This is another reason why I like to train each body part twice a week, other than I get better gains, I'm also never sore. Right now it hurts like hell just to sit here. Oh well, now I'm back on my normal split, I won't be sore again, until I decide to change the split.
---------------------------------------------------------------------------

MonStar1023
03-05-2002, 07:33 PM
CBates-
Nice journal bro. Keep it up. I am wondering what is your split like?

:cool::cool:

... Also what kind of diet do you follow? From what it looks like it seems like a high-protein, low/mod-carb type of thing to cut up.

CBates
03-05-2002, 07:42 PM
Here is what the split looks like:

Monday & Thursday

Bench Press 2 sets x 5-8 reps

Weighted Dips 2 sets x 10 reps

Skull Crushers 2 sets x 6-8 reps

Squats 1 set x 20 reps

Leg Extension 2 sets x 6-8

DB Flies 2 sets x 6-8

Leg Curl 1 set x 8

SLDL 2 sets x 6-8

Seated Calf Raises 2 sets x 12-15



Tuesday & Friday


Chins 4 sets (2 wide grip overhand, 2 close grip underhand) x as many as possible

BB Rows 2 sets x 6-8

Deadlifts 2 sets x 6-8

Seated Dumbbell Press 2 sets x 5-8

Standing DB Curls 2 sets x 6-8

BB curls 1 set x 6-8

BB Shrugs 2 sets x 6-8



Diet is a high protein, low carb, medium fat diet. I find a diet like this works best for my cutting results. Also with the split, I find if I train each body part twice a week I get the best results going that route. I've tried training each body part once a week, but I either don't make gaines or lose sometimes.

MonStar1023
03-05-2002, 07:45 PM
CBates-
Looks good bro. Yeah before I started NHE I really liked a diet just like that. Mine was basically no carbs except first thing in the morning and postworkout. Worked really well but it was too hard to stick to. I need my damn cheat foods! Do you cheat often, if at all? Your coming close to HST already with twice a week you should give it a shot..

:cool::cool:

CBates
03-05-2002, 08:02 PM
I don't know much about the HST program, but I do have a few links saved on my computer that has some info. I do want plan on reading up on it tomorrow when I'm at work to see if I might give that program a try. Right now I want to try a few new things and see what works best for me. Do you have any recommended links to give me about the HST routine so I can learn a little bit about it?

MonStar1023
03-05-2002, 08:06 PM
CBates-
Well you can look at the first 2-3 posts in my NHE + HST journal and I give a pretty good description of the program. www.thinkmuscle.com has the program itself though. Good luck by the way with whatever program you do. I would encourage you to do HST though a lot of people have done it and gotten good results so far. aeckhardt, myself, and a few others are currently giving it a run through and keeping a journal. My journal is pretty detailed so hopefully youll get a good idea of the program.

:thumbup::thumbup:

CBates
03-05-2002, 08:23 PM
Checking out the journal, didn't get to read into much detail of the routine because I'm about to get off work, but something I'd defiantly consider trying in the future. Right now all my lifts are increasing so I'm going to stay on this same routine that I'm on (It's the one that Chris started a thread on the other day) until I stop making gains, then I'll probably switch and give the HST a shot. Thanks for the info.

MonStar1023
03-05-2002, 08:28 PM
CBates-
Okay bro yeah give HST a shot. You can get on WBB at your job? Damn what do you do?

:cool::cool:

CBates
03-06-2002, 10:08 AM
MonStar to answer a few of the questions from yesterday. I have a cheat day every Saturday, and I think I might go a little overboard and it is hurting my cutting efforts. I am cutting at a pretty good pace, but I could do better if I didn't eat that much on Saturdays. What I did for a cheat day back last summer, is on the weekends I'd buy a container of fat free ice cream, 1 angle food cake thing, and cool whip, and snack on those for Friday, Saturday, and Sunday. That way I still got the cravings out of the way and didn't eat too many calories. What I'm probably going to do pretty soon, instead of eating a lot of various junk food on Saturday. As far as the job, I do phone computer tech support, so I sit in front of a computer all day. Boss says he don't care if I get on here, as long as I don't do it with a customer on the phone.

CBates
03-06-2002, 10:15 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey, 1 cup of skim milk

Meal 2: 5 egg whites, 1 whole egg, 2 slices of turkey breast, 1 slice of fat free cheese

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 chicken breast, 1 hard boiled egg, 1/2 cup of cottage cheese, 2/3 servings of peanuts

Meal 5: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 6: 3 slices of turkey breast, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Various sh!t
---------------------------------------------------------------------------
Weighted Crunches: 35x13, 35x12

DB Side Bends: 65x10, 65x10

BB Oblique Twist: 115x10, 115x10

Wrist curls w/ palms down: 55x10, 55x10
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 min HIIT style
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Thermicore CRT, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Have I ever mentioned how much cardio sucks????
---------------------------------------------------------------------------

MonStar1023
03-06-2002, 10:18 AM
CBates-
Wow does a computer tech support rep make good money? Just curious.. anyway. I think that youre basically sort of a modified CKD almost. Monday-Friday taking in a low amount of carbs, although not zero, and then on the weekend packing in the carbs but not the fat. (i.e. - fat-free ice-cream etc.) That seems to be a good idea. I mean I would personally rather go with NHE practically cheating (spaghetti and Gatorade and some candy) every 3-4 days.

:cool::cool:

CBates
03-06-2002, 01:24 PM
I make decent money, but not near enough.. But I've only been working in this field for about 2 years now. Still have lots of time to advance, but right now the way the IT market is, I'm not too sure about it anymore. I've been thinking maybe trying a full blown CKD or NHE to just try something new. I'm not really into a big hurry to get cut up this summer, so I want to try some new things out. I might go ahead and give one of those a try this next week and stick with it for maybe a month or so and see how I like it. Would you recommend a NHE type diet for somebody that has body fat kind of low, but wants to knock a little bit more fat off of the lower abs? I can do it on this diet that I'm on right now, but I really get tired of eating the same sh!t everyday, so I want to give something else a shot.

CBates
03-07-2002, 09:59 AM
Rest
---------------------------------------------------------------------------
6 1/2 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey, 1 cup of skim milk

Post workout: 42g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 2 slices of turkey breast

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 4: 1 chicken breast (not sure how many oz, might need to measure, these are pretty big breast, so could be around 2 or 3 servings..), 1 hard boiled egg

Meal 5: 1 can of tuna, 1/2 tbsp of olive oil, 3 servings of green beans

Meal 6: 3 slices of turkey breast, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
Bench Press: 275x7, 275x5

Squats: 205x20

Weighted Dips: BW+55x10, BW+55x8

SLDL: 240x8, 240x6

Skull Crushers: 75x10, 75x10

Seated Calf Raises: 180x15, 180x15

Flat bench DB Flies: 75x8, 75x8

Leg Extension: 80x10

Hamstring Curl: 80x10, 80x10
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Thermicore CRT, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Workout went good. Increased in a lot of stuff. That should be plenty enough proof to myself that training each body part twice a week for me is best b/c when I do, my strength increases. My body fat looks like it's been about the same for the last 2 weeks. Have abs, but not near as cut as I want them to look. I'm going to reduce calories by about 120 and see how that goes. I'm taking out the cheese in meal 2 and cottage cheese in meal 4. If still not getting the results then I'll remove the milk in meal 1 after 2 weeks. Oh, and one more thing. Thermicore CRT sucks so bad. 3 hours after taking it I crash bad. Kind of like the way I feel when I go off a cycle of an ECA stack. Tomorrow I'm going to buy some more Ripped Fuel when I get paid.
---------------------------------------------------------------------------

CBates
03-08-2002, 08:43 AM
Rest
---------------------------------------------------------------------------
7 1/2 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey

Post workout: 42g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 2 slices of turkey breast

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil in a salad with fat free dressing

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil in a salad with fat free dressing

Snack: bowl of fat free ice cream w/ cool whip and a slice of angel food cake

Meal 5: 6oz of salmon, 1 hard boiled egg

snack: bowl of fat free ice cream w/ cool whip and a slice of angel food cake

Meal 6: 2 slice of turkey, 1/2 cup of cottage cheese, 1tbsp of flaxseed oil

Meal 7: salad w/ 2 slice of turkey, and fat free dressing
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
Wide Grip Overhand chins: BWx10, BWx10

Close Grip Underhand chins: BWx12, BWx10

BB Overhand Rows: 115x8, 115x8

Deadlifts: 300x6, 300x4

Seated DB Arnold Press: 60x6, 60x5

BB Curls: 105x7

Standing DB Curls: 50x7, 50x6

BB Shrugs: 245x6, 245x5
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Thermicore CRT, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
176 lbs (never weighed this much while cutting, but also never could see my abs while weighing this much either. Must be doing something right..)
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Not much to say, decent workout, dropper more calories by taking out the skim milk in meal 1. That would be a total of 210 calories I removed from my diet. Once I get to where I want to be I'll add those calories back. I'm also going to start posting my diet on Saturdays because I feel I might be screwing up on Saturday pretty bad and that's what's hurting my cutting efforts. That way I can look and see how many cals I'm eating Saturday. Ate a little more than planned today, but I use Friday and Saturday as a somewhat cheat day, so I'm not worried about it, I didn't go too overboard.
---------------------------------------------------------------------------

CBates
03-09-2002, 09:18 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: Pancakes w/ sugar free syrup (made w/ 6 egg whites, 1/2 cup of oatmeal, 22g of whey)

Meal 2: 1 can of tuna, 1/2 tbsp of olive oil, salad with fat free dressing and various toppings

Snack: bowl of fat free ice cream (like 2 1/2 servings) 1 slice of angel food cake, and some cool whip topping)

Meal 3: 5 egg whites, 1 whole egg, 2 slices of turkey, 1 slice of fat free cheese

Snack: bowl of fat free ice cream (like 2 1/2 servings) 1 slice of angel food cake, and some cool whip topping)

Meal 4: reduced fat cheese dip w/ low fat chips and sliced chicken breast

Meal 5: 2 slices of turkey breast, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Not much to report here. Just keeping track of my diet today..
---------------------------------------------------------------------------

MonStar1023
03-09-2002, 09:21 AM
CBates-
Sorry for the delayed reply. Anyway yes I would completely recommend NHE. I lost around 40 lbs. on it and I am still losing. Twice a week I eat a 2000+ calorie meal full of spaghetti, candy like Nerds or Swedish Fish (low in fat), Gatorade, etc. The rest of the week is basic Atkins in a sense. Low carbs, no postworkout carbs at all. Works extremely well.

:cool::cool:

CBates
03-09-2002, 03:13 PM
Thanks for the info. I'll probably start the diet in the next week or two, just want to read up on it a bit first. I'm going to finish checking out your journal in the next day or two and if I have any additional questions about the diet I'll PM your or something regarding it. On a normal day on the NHE diet, how many is low carbs? Also I'm assuming you'll bump the fat intake up, correct?

CBates
03-10-2002, 10:30 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey

Meal 2: 5 egg whites, 1 whole egg, 2 slices of turkey breast

Meal 3: salad w/ various toppings, 1 can of tuna, and 2 tbsp of olive oil and vinegar (finally going with all oil and vinegar now, since I'm "fat" I need to drop the extra calories from the other dressing)

Meal 4: 6oz of salmon, 1 hard boiled egg

Meal 5: 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Various sh!t
---------------------------------------------------------------------------
Weighted Crunches: 35x15, 35x15

DB Side Bends: 65x12, 70x8

BB Oblique Twist: 115x12, 115x10

Wrist curls w/ palms down: 55x12, 55x12
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 min HIIT style
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Some girl called me fat today?!?! My feelings are hurt. LOL. Time to get into hardcore dieting mode now, no more weekend F' ups...
---------------------------------------------------------------------------

CBates
03-11-2002, 09:41 AM
Rest
---------------------------------------------------------------------------
8 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey

Post workout: 40g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 1 slice of turkey breast

Meal 3: 1 can of tuna, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 baked chicken breast, 2 servings of green beans

Meal 6: Shake (10 grams of whey, 1 tbsp of flaxseed oil, 1/2 cup of cottage cheese) (couldn't stand eating the flaxseed oil anymore with cottage cheese, had to blend all this sh!t in a shake to take it down, and still taste like sh!t)

Snacks: woke up around 3am and had a sliced turkey breast
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
Bench Press: 275x7, 275x5, 275x4

Squats: 205x20

Weighted Dips: BW+55x12, BW+55x9

SLDL: 245x8, 245x6

Skull Crushers: 80x8, 80x6

Seated Calf Raises: 185x15, 185x15

Flat bench DB Flies: 80x7, 80x6

Leg Extension: 85x10

Hamstring Curl: 85x10, 80x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
171 lbs
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout, increased in sets/weight in almost everything, reduced calories to about 2000 a day. Hoping to get cut from this, if not, I'm going to drop the dextrose post workout. I have determined I have the worst metabolism out of everybody..
---------------------------------------------------------------------------

CBates
03-12-2002, 09:49 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 22g of whey

Post workout: 40g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 1 slice of turkey breast

Meal 3: 1 can of tuna, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 baked chicken breast, 2 servings of green beans

Meal 6: 10g of whey, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Snacks: woke up around 4 or 5am, ate 1 M&M and 1 slice of turkey
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
Wide Grip Overhand chins: BWx12, BWx10

Close Grip Underhand chins: BWx11, BWx9

BB Overhand Rows: 115x8, 115x8

Deadlifts: 300x7, 300x6

Seated DB Arnold Press: 60x7, 60x7

BB Shrugs: 245x8, 245x8

Standing DB Curls: 50x7, 50x6

BB Curls: 105x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
171 lbs
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Good workout, didn't increase in any weights, but reps increased. Changing my diet a little bit more. Instead of having oatmeal pre workout, I think I'm going to just have a whey protein shake with some cod liver oil. Due to my work schedule, I'm working out like 15-20 minutes after eating and now all my weights are increasing it's starting to make me a little sick during the workout sometimes. But I need to have some food in my stomach though, so I figure I'll just try something light.
---------------------------------------------------------------------------

Franco
03-12-2002, 10:46 AM
Good work thus far C:)

Do you intend to replace the dextrose with low gi carbs such as oatmeal?

Whats the highest your bf% has been at since you've been training?

CBates
03-12-2002, 11:17 AM
Thanks FAngel. Right now since I'm taking out the oatmeal pre workout since it's starting to make me sick during the workout, I'm going to stay with the dextrose for now. If I'm not getting down to the single % body fat range in the next month I might replace the dextrose with oatmeal. When I started getting into serious weight training about a year and a few months ago (been lifting on and off for 8 years, but wasn't serious about it, just doing it for sports) I probably hit my highest % body fat this winter, around end of January, I was around 15%. Right now I'm close to 12%, hoping to get back down to around 7-8% in the next month to month 1/2.

CBates
03-13-2002, 09:57 AM
Rest
---------------------------------------------------------------------------
6 1/2 hours (not very good sleep, but stayed up late talking to this really hot girl, so it's worth losing the sleep.
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 20g of whey

Meal 2: 5 egg whites, 1 whole egg, 1 slice of turkey breast

Meal 3: 1 can of tuna, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 baked chicken breast, 2 servings of green beans

Meal 6: 10g of whey, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Snacks: woke up around 4 or 5am, ate 1 M&M and 1 slice of turkey
---------------------------------------------------------------------------


Abs & Sh!t
---------------------------------------------------------------------------
Weighted Crunches: 40x12, 40x12

DB Side Bends: 65x12, 65x12

BB Oblique Twist: 120x10, 120x10

Wrist curls w/ palms down: 60x10, 60x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 min HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Cardio is getting easier.. Getting in pretty good shape. Abs are starting to come in pretty good, looking better each week, hoping to get them the way I had them before I started bulking in the next 3 or 4 weeks.
---------------------------------------------------------------------------

MonStar1023
03-13-2002, 06:12 PM
CBates-
Damn your strength is really really similar to mine..

:eek::eek:

... REALLY similar.

CBates
03-14-2002, 09:54 AM
MS, I noticed when checking out your journal that we do have some similar strength in some areas, but I'm really lacking right now in my upper back and legs. Just recently started on upper back and legs are always going to be weak no matter what I do, due to my knee.

CBates
03-14-2002, 09:54 AM
Rest
---------------------------------------------------------------------------
6 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 20g of whey

Post workout: 40g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 1 slice of turkey breast

Meal 3: 1 can of tuna, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 baked chicken breast, 2 servings of green beans

Meal 6: 10g of whey, 3/4 cup of cottage cheese, 1 tbsp of flaxseed oil

Snacks: woke up around 6am, ate 1 slice of turkey breast
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
Bench Press: 275x7, 275x5, 275x5

Squats: 210x20

Weighted Dips: BW+60x10, BW+60x9

SLDL: 250x8, 250x6

Skull Crushers: 80x8, 80x6

Seated Calf Raises: 190x15, 190x15

Flat bench DB Flies: 80x8, 80x6

Leg Extension: 85x10

Hamstring Curl: 85x10, 85x10
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
169 lbs
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Good intense workout. Tried the oatmeal one more day for pre workout and I about puked again. Dropping it for sure tomorrow. Probably just take some flaxseed oil and whey shake for pre workout for now on and see how I do with that. I weighed under 170 today. First time I've been less than 170 in about 5 or 6 months, and what's cool as hell is I'm a lot stronger than I was when I was at 180. Abs are starting to come in really well also now. Keep this up and I'll be down in the single % body fat in the next month. Just hope when I do I can still keep my strength I've gained over the last few months.
---------------------------------------------------------------------------

MonStar1023
03-15-2002, 12:53 AM
CBates-
Nice workout bro. Poundages really looking good especially considering your weight.

Weighted Dips: BW+60x10, BW+60x9
SLDL: 250x8, 250x6
Skull Crushers: 80x8, 80x6
Seated Calf Raises: 190x15, 190x15
Flat bench DB Flies: 80x8, 80x6

... Damn you got me beat some places. Weighted dips you can get +60 for 10 I can get around +75-80 for 10, but SLDL you blow my f*cking doors off, skulls I can get 130 for 6 so whatever that comes out to, seated calf raises I can handle a lot just because calves are a strongpoint for me, like anywhere from 300-400 lbs. for a good 15 slow reps, flat flyes you KILL me though! I have handled the 70s before for around 6 reps I think. I like the format of your journal by the way its very easy to read and very organized.

:thumbup::thumbup:

CBates
03-15-2002, 09:04 AM
MS, I consider a lot of my lifts not that great except for the lifts that involves my arms and chest. I've always had lots of strength in those two areas. I've only been doing weight dips for just 2 weeks now and already up to that much weight. Hoping to catch my legs and back up to my chest and arms strength so I can have good all around strength. Long as I keep progressing and busting my ass, I'll hopefully reach my goal soon.

CBates
03-15-2002, 09:04 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20 grams of whey, 1 tbsp of cod liver oil

Post wokout: 40g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 1 slice of turkey breast

Meal 3: chicken breast, 1 hard boiled egg

Meal 4: salad, fat free shredded cheese, 2 tbsp of olive oil and vinegar, sliced chicken breast

Meal 5: 4oz of salmon, 2 servings of green beans, 1/2 cup of cottage cheese

Meal 6: 1/2 lb of shrimp

Meal 7: 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Snacks: 1 rice crispy treat, same sugar free jello and cool whip
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
Wide Grip Overhand chins: BWx12, BWx10

Close Grip Underhand chins: BWx12, BWx10

BB Overhand Rows: 115x10, 115x8

Deadlifts: 300x8, 300x6

Seated DB Arnold Press: 60x8, 60x7

BB Shrugs: 245x9, 245x8

Standing DB Curls: 50x8, 50x6

BB Curls: 105x6

Weighted Crunchs: 40x12, 40x12
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, ZMA, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
170 lbs
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout. Increased in almost everything, except for BB curls, went down, but my arms were so worn out by the end, I didn't have much left in me. Replaced pre workout carbs w/ fat, but not too sure if cod liver oil was a good choice. That sh!t is f#ckin nasty. Makes flaxseed oil taste good. Might have flax for pre workout, and have cod liver oil before I got to bed.
---------------------------------------------------------------------------

MonStar1023
03-15-2002, 09:11 AM
CBates-
EW yo cod liver oil? Sh*t sounds nasty as f*ck. Good workout bro strength looking good. How many meals do you get in per day, approximately. Because sometimes it only looks like 3.

:cool::cool:

CBates
03-15-2002, 09:25 AM
I get in 6 meals + post workout. The only reason why it looks like 3 is b/c when I update this, it's in the morning, the next day I'll go back and edit the meal section with all that I ate the previous day. But how many calories I'm taking in, it only seems like 3 meals though. Sacrifices we take to get good abs... About the cod liver oil, go over to the diet section and Doc posted a thread about it, how it's better than flaxseed oil, I had some that I bought about a month ago, but didn't really get into it because it tasted so nasty. But since it is pretty good for you, I guess I can force myself to take it.

CBates
03-17-2002, 10:10 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 2: 6 egg whites, 1 whole egg

Meal 3: salad, fat free shredded cheese, 2 tbsp of olive oil and vinegar, 1 can of tuna

Meal 4: 4oz of salmon, 2 servings of green beans

Meal 5: 1 baked chicken breast, 1 hard boiled egg

Meal 6: 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Abs/Other
---------------------------------------------------------------------------
Weighted Crunches: 40x15, 40x15

DB Side Bends: 70x10, 70x10

BB Oblique Twist: 125x10, 125x10

Wrist curls w/ palms down: 65x8, 68x6
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minutes HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Not much to say, ate quite a bit of food yesterday, mostly all salads though, abs looking decent today, so I didn't get too bloated from yesterday. Dropping the dextrose from post workout and adding oatmeal instead, think I'd be better off with real food.
---------------------------------------------------------------------------

CBates
03-18-2002, 10:09 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Post workout: 25g of whey, 1/2 cup of oatmeal, 1 cup of skim milk

Meal 2: 5 egg whites, 1 whole egg, 1 slice of ham

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 2 servings of green beans

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: baked chicken breast, 1 hard boiled egg

Meal 6: 1/2 cup of cottage cheese, 1 tbsp of cod liver oil
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
Bench Press: 275x7, 275x5, 275x3

Squats: 210x20

Weighted Dips: BW+65x10, BW+65x8

SLDL: 255x7, 255x6

Skull Crushers: 80x10, 80x8

Seated Calf Raises: 195x15, 195x13

Flat bench DB Flies: 85x8, 85x6

Leg Extension: 90x8

Hamstring Curl: 90x8, 90x6
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
168 lbs
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout, seems as my chest has hit a stopping point, been throwing the same weight around on bench for the last few weeks. Guess my diet has finally caught up to me.. Decreasing calories so much, I expected this to happen soon enough. Oh well, at least my abs are showing pretty well. Guess I'll just have to sacrifice my strength for a while.
---------------------------------------------------------------------------

CBates
03-19-2002, 07:44 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Post workout: 1/2 cup of oatmeal, 1 cup of skim milk, 25g of whey

Meal 2: 5 egg whites, 1 whole egg, 1/2 can of tuna

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 4: salad, diced chicken breast, 2 tbsp of olive oil and vinegar

Meal 5: steak, 2 servings of green beans

Meal 6: 1 baked chicken breast, 1 tbsp of cod liver oil
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
Wide Grip Overhand chins: BWx13, BWx11

Close Grip Underhand chins: BWx12, BWx10

BB Overhand Rows: 120x8, 120x8

Deadlifts: 310x5, 310x5

Seated DB Arnold Press: 65x6, 65x6

BB Shrugs: 250x8, 250x5

Standing DB Curls: 50x8, 50x7

BB Curls: 105x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Even though I had a pretty good workout, pretty much all my lifts went up, I felt like complete sh!t today. This low carb stuff is really starting to take a toll on me. All this fat isn't really giving me the energy I need to have a great workout. But it is doing wonders for me cutting though. I'm starting to see veins run through my abs, haven't seen those since like October.
---------------------------------------------------------------------------

CBates
03-19-2002, 01:32 PM
Changing my diet up a little bit. After reading almost the entire thread by crumcake over at Elite, I'm thinking about giving that diet a try for a month. Pretty much the same diet I've been on, just upping my fat intake, not taking carbs pre workout, which I dropped that last week. Here is what the break down is going to be, I'm going to try to stay constant on this diet, I might change a little bit up on Saturday, but the other days I'm going to stay on this as much as possible.


Meal 1 (pre workout): 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Meal 2 (post workout): 1/2 cup of oatmeal, 40g of whey

Meal 3: 2 whole eggs, 4 egg whites, 1/2 can of tuna

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 5: salad, 2 tbsp of olive oil & vinegar, 1 can of tuna

Meal 6: steak, 2 servings of green beans

Meal 7: baked chicken breast, 1 tbsp of cod liver oil


Protein: 240g
Fat: 90g
Carbs: 58g

Marcel
03-19-2002, 10:11 PM
Good plan ya got there dude. One question though why not a simple carb after working out? Just preference?

CBates
03-19-2002, 10:16 PM
The reason why I'm going with the oatmeal post workout is because it will keep me filled longer. If I just dextrose, I'll be looking to eat pretty quickly after my post shake. What I might do is maybe go about 30g of dextrose and 1/4 cup of oatmeal after my workout. I've been using oatmeal for post workout since last week and I really haven't noticed in any kind of decrease strength or anything. Once I get off this diet and up my carb intake, I'll switch back to dextrose for post workout and oatmeal for pre workout.

Marcel
03-19-2002, 10:20 PM
Yea, I thought that might be the reason why. Sounds good dude. Also veins running through your abs is awesome! I wanna get those too...I can see hints of them(veins on abs) but not out on surface yet!

Oh yea and I use Biotest Surge post-workout because I have it already(2 jars I bought a while ago) and I got it for cheap.

CBates
03-20-2002, 10:12 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 1/2 cup of oatmeal

Meal 2: 4 egg whites, 2 whole egg, 1/2 can of tuna

Meal 3: 1 hard boiled egg, 1 can of tuna, 1/2 tbsp of olive oil

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, 2 servings of green beans

Meal 6: baked chicken breast, 1 tbsp of cod liver oil
---------------------------------------------------------------------------


Abs/Various
---------------------------------------------------------------------------
Weighted Crunches: 45x12, 45x12

DB Side Bends: 70x10, 70x10

BB Oblique Twist: 125x12, 125x12

Wrist curls w/ palms down: 65x8, 68x7

Weighted Hanging Hip Raise: 15x8, 15x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minutes HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Cardio is getting easier, but still boring as hell. Also have the resistance almost all the way up too, I think I can go one more notch and then I've maxed that bike out. Might have to start adding an extra 5 minutes once I do that. Also, I really think I can stick with this diet without a cheat day for the next 8 weeks. It's only 56 days straight without cheating. I've done it before so no reason why I can't do it again. I've gotten my best looking abs when going over 2 months without a cheat day. Only days I'm worried about is Saturdays. If I can just stay busy on those days I shouldn't have a problem with the diet.
---------------------------------------------------------------------------

Marcel
03-20-2002, 10:09 PM
Good job today dude. Cardio does get boring huh?! I listen to music while I do my cardio and that definetly helps. I listen to mostly Rap music but when I listen to Linkin Park I'm unstoppable! One time I hit the heavy bag for 40 minutes while listening to them!

You know what I was thinking about the carb-ups and if it's a carb-up and not a cheat day then you should be fine. Like not some pizza hut or stuff like that. Pretty much just eat carbs all day with protein shakes ya know? Maybe start the day out with some simple carbs and then later on some complex carbs. Throw the shakes in there too. Ok bro laterz!

MonStar1023
03-20-2002, 10:21 PM
Agree with Marcel. Not only do carb-up meals help you avoid cheating, they make dieting easier and serve a good purpose. I mean I have had great experience with carbup meals and now that I have switched to carbup days in the CID, its even more fun! Refeeds are very important also for keeping leptin levels up.

:cool::cool:

Franco
03-21-2002, 05:23 AM
What are you macros like when your gaining?

CBates
03-21-2002, 09:52 AM
Yeah, I was kind of planning having carb up meals on Saturdays. Not going overboard, but probably doubling my carb intake that day and lowering the fat intake a little. I've only had 2 cheat days in the past 2 months were I ate junk food. So I'm doing pretty good on staying strict and not screwing up my diet. I guess after I started seeing good results in my abs, that motivates me not to have cheat days.

CBates
03-21-2002, 09:58 AM
Originally posted by FAngel
What are you macros like when your gaining?

When I'm gaining what I do is Sunday-Thursday I eat around
Pro: 250g, carbs 250g:, fat: 60g

Friday and Saturday I eat whatever, I just don't over do it, but Sunday-Thursday I eat clean, most carbs are coming from oatmeal, dextrose for post workout, brown rice, and sweet potatoes.

I know that doesn't sound like a lot of calories to gain, but I have a horribly slow metabolism, and if I take in anymore than that, I tend to put on too much fat, instead of muscle. Keeping the numbers around there, I'm able to gain quite a bit of muscle, and keep fat gain to a minimum. When maintaining, I'll just drop the carbs to around 180, and up the fat by like 5-10 grams.

CBates
03-21-2002, 10:46 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 1/2 cup of oatmeal

Meal 2: 4 egg whites, 2 whole egg, 1/2 can of tuna

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, 2 servings of green beans

Meal 6: 1 tbsp of cod liver oil, 1 chicken breast
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
Bench Press: 275x7, 275x5

Squats: 215x20

Weighted Dips: BW+70x8, BW+70x7

SLDL: 255x8, 255x6

Skull Crushers: 85x8, 85x7

Seated Calf Raises: 195x15, 195x15

Flat Bench DB Flies: 90x7, 90x6

Leg Extension: 95x8

Hamstring Curl: 95x8, 95x6
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
168
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Good workout, everything is still increasing, except for bench. But still, that's some pretty impressive weight to throw up at only weighing 168. Too bad I can't feel the same about the rest of my pansy lifts..
---------------------------------------------------------------------------

MonStar1023
03-21-2002, 08:15 PM
Flat Bench DB Flies: 90x7, 90x6

Jesus. Flat bench f*cking DB flyes with 90s!? At a bodyweight of 168? What the hell do the other guys at your gym say when you f*cking do this. I get awed putting up the 110s (heaviest at my gym) but I weigh 205 lbs.! Damn man thats impressive as f*ck! What is your form like dude? How far down are you going, etc.

:cool::cool:

CBates
03-21-2002, 08:26 PM
Form is perfect, I actually work out at my home, so nobody there to notice. I go down as far as my joints will let me. I've always had really good chest strength for my size. Now for everything else is a different story.. I'm about to start doing DB flat bench, probably next week. Been stuck a while on BB bench, so I'm going to switch things up for awhile and do DB bench. Kind of curious how much I can do with those since I haven't done them in about 2 or 3 years.

MonStar1023
03-21-2002, 08:52 PM
CBates-
Yeah man your chest strength is really exceptional, really stands out from the rest of your lifts.

:D:D

... I dont think anything really stands out a lot with me, wish it did.

Marcel
03-21-2002, 11:05 PM
CBates - your an animal bro! MS is right facken 90's for flies thaz crazy @ weight of 168! Anways thanks for the fat intake tip and keep up the good work!

heathj
03-21-2002, 11:08 PM
MS, you can do the 110's for flyes? That's damn strong..or are you talking about db press? :) He's doing the 90's for flyes...

MonStar1023
03-21-2002, 11:10 PM
heathj-
Yeah I know dude, I was talking about 110s for the flat DB presses. I only can do like 75s for flyes at the MOST. And thats on a good day. 90 lbs. f*cking flyes is out of this world! Almost unbelievable. Arnold used to do 60-80 lbs. flyes and 100 lbs. flyes on his EXTREMELY heavy days.

:eek::eek:

mesmall
03-21-2002, 11:19 PM
CBates.....you know where your BB bench strength is at right now while dieting. Switching to a differant exercise like DB bench and you will have to start all over again to know where your strenght is. I would stick with the BB bench for now and use it as a gauge to keep track of your strength while dieting.

....just my opinion. Very impressive bench press by the way. :)

CBates
03-22-2002, 07:15 AM
Thanks for the compliments everyone. And thanks for the suggestion about staying with the BB bench mesmall. Yeah, that does make sense, so I'm going stick with it for now.

CBates
03-22-2002, 08:45 AM
Rest
---------------------------------------------------------------------------
7 1/2 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 1/2 cup of oatmeal, 40g of whey

Meal 2: 4 egg whites, 2 whole eggs, 1/2 can of tuna

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 4: salad, diced chicken breast, 2 tbsp of olive oil and vinegar

Meal 5: steak, 2 servings of green beans

Meal 6: baked chicken breast, 1/2 tbsp of cod liver oil

Meal 7: 4oz of salmon, 1 had boiled egg
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
Wide Grip Overhand chins: BWx14, BWx11

Close Grip Underhand chins: BWx12, BWx10

BB Overhand Rows: 125x8, 125x7

Deadlifts: 310x6, 310x6

Seated DB Arnold Press: 65x6, 65x5

BB Shrugs: 250x7, 250x7

Standing DB Curls: 55x4, 55x4

Reverse grip BB Curls: 65x8, 70x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
166
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Decent workout, nothing too good about it though. Could have been better. All I got to say about this diet though is it's one of the best cutting diets I have ever been on. I've only been on it a week and I can tell a big difference in my lower abs and lower back. I believe I'm going to hit the single body fat percentage within 1 month on this diet. I'd recommend this diet to anyone who wants to drop fat fast and has the will power to not cheat on this diet for 8 weeks straight.
---------------------------------------------------------------------------

MonStar1023
03-22-2002, 08:39 PM
:eek::eek:

... Oatmeal postworkout? Whatsup with that man? Fiber is going to slow the absorption of whey and complex carbs are going to slow the absorption of carbs.. Confused as to why your doing this.

CBates
03-22-2002, 09:50 PM
I'm taking oatmeal for post workout because of the diet I'm doing. Since only carbs I can take is post workout, I want to eat some real food, instead of having dextrose or something. I guess I could have some white bread or rice for post workout, but I really need the extra fiber from it. This is only going to be while I'm on this diet. Once I get off of it, I'll be going back to dextrose for post workout. I don't think it's going to take me the whole 8 weeks to reach my goal. I'm guess about 4-5 weeks, then I'll be maintaining, and once I do that I'll remove the oatmeal post workout.

MonStar1023
03-22-2002, 10:00 PM
CBates-
Oh okay man I understand now thats cool. I just didnt get it at first, its all good though.

:cool::cool:

CBates
03-24-2002, 11:50 AM
Rest
---------------------------------------------------------------------------
1 or 2 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 1/2 cup of oatmeal, 40g of whey

Meal 2: 4 egg whites, 2 whole eggs, 1/2 can of tuna

Meal 3: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 4: steak, 2 servings of green beans

Meal 5: chicken breast, 1 tbsp of cod liver oil
---------------------------------------------------------------------------


Abs/Forearms/Obs
---------------------------------------------------------------------------
Weighted Crunches: 45x12, 45x12

DB Side Bends: 70x12, 70x12

BB Oblique Twist: 130x10, 130x10

Wrist curls w/ palms down: 65x8, 68x8

Weighted Hanging Hip Raise: 15x8, 15x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 min HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Well, focked up my diet last night by drinking ungodly amounts of alcohol. I don't handle very well under peer pressure I guess, when I'm the only guy in a house full of 5 girls trying to get you drunk and take advantage of you..

**Decided that I should go ahead and do some cardio, so I did it at night. Still felt like sh!t though**
---------------------------------------------------------------------------

MonStar1023
03-24-2002, 11:57 AM
Comments
---------------------------------------------------------------------------
Well, focked up my diet last night by drinking ungodly amounts of alcohol. I don't handle very well under peer pressure I guess, when I'm the only guy in a house full of 5 girls trying to get you drunk and take advantage of you..
---------------------------------------------------------------------------

... Haha you crack me up. Drinking ungodly amounts of alcohol.

tuttuttuttut

Franco
03-24-2002, 12:02 PM
Originally posted by CBates


I know that doesn't sound like a lot of calories to gain, but I have a horribly slow metabolism, and if I take in anymore than that, I tend to put on too much fat, instead of muscle. Keeping the numbers around there, I'm able to gain quite a bit of muscle, and keep fat gain to a minimum. When maintaining, I'll just drop the carbs to around 180, and up the fat by like 5-10 grams.


Basically same as me, I manage to gain weight pretty easy on around 2200 cals.

Mike, I wouldn't say high gi carbs are necessary post workout. I have used low gi carbs, such as oatmeal post workout since the start of 2000 with great success

CBates
03-24-2002, 06:06 PM
Originally posted by FAngel


Basically same as me, I manage to gain weight pretty easy on around 2200 cals.

Mike, I wouldn't say high gi carbs are necessary post workout. I have used low gi carbs, such as oatmeal post workout since the start of 2000 with great success

So you've gotten some pretty good results with using low gi carbs post workout? Right now since I'm cutting, I can't really tell, but when I'm gaining I'll stick with oatmeal for post workout for a little while and see if I get some pretty good results.

Franco
03-25-2002, 07:02 AM
Indeed I have C as did Chicken_Daddy also

CBates
03-25-2002, 09:46 AM
Rest
---------------------------------------------------------------------------
7 1/2 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 1/2 cup of oatmeal

Meal 2: 4 egg whites, 2 whole egg, 1/2 can of tuna

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, 2 servings of green beans

Meal 6: chicken breast, 1 tbsp of cod liver oil
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
Bench Press: 275x6, 275x5

Squats: 215x20

Weighted Dips: BW+70x9, BW+70x8

SLDL: 260x7, 260x5

Skull Crushers: 85x8, 85x7

Seated Calf Raises: 200x12, 200x10

Flat Bench DB Flies: 90x7, 90x5

Leg Extension: 95x10

Hamstring Curl: 95x10, 95x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
165
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
FOCK!! My bench is starting to drop.. Bench is always the first to go when I cut.. Pretty soon all my lifts will be staying the same and going down. Oh well, my abs are starting to look damn good :cool:
---------------------------------------------------------------------------

mesmall
03-25-2002, 11:04 AM
Most people have to pay the price to get lean, you are not alone. At any rate you are benching 2x your body weight or very close. That is what I believe to be 1 in 100 weight trainers. :cool:

CBates
03-26-2002, 09:51 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 1/2 cup of oatmeal

Meal 2: 4 egg whites, 2 whole egg, 1/2 can of tuna

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, 2 servings of green beans

Meal 6: baked chicken breast, 1 tbsp of cod liver oil (sh!t reminds me of http://www.mansonusa.com/forums/images/smilies/new/la.gif
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
DB Lateral Raises: 20x10, 25x8

Close Grip Underhand chins: BWx15, BW+15x6

Wide Grip Overhand chins: BWx12, BW+15x6

BB Overhand Rows: 130x8, 130x7

Deadlifts: 310x6, 310x6

Seated DB Arnold Press: 65x7, 65x5

BB Shrugs: 250x7, 250x8

Standing DB Curls: 55x4, 55x4

Reverse grip BB Curls: 70x8, 70x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
Ripped Fuel, multivitamin, and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Decent workout, somethings went up and some stayed the same. Doing 2 new workouts. Added DB lat raises and reverse grip curls. This workout was too short, so I figured I'd add in a few things. Can't wait till I stop dieting. I'm getting F'n sick of tuna.. But not really sure what I can replace it with that's high in protein. Might try some lean ground beef in place of one of my tuna meals..
---------------------------------------------------------------------------

Franco
03-26-2002, 02:11 PM
Hey C, whats your diet and macros like on the carb up/refeed days.

Do you have striatations in your legs now?

Keep up the excellent work

CBates
03-26-2002, 05:11 PM
FAngel, I usually have my refeed days on Saturdays. Not really sure what the macro break down is like though. The Saturday before this last Saturday I basically ate a crap load of salads with fat free dressing. All that fat free dressing added up real quick in the carbs though. I probably had like 10 salads that day. Last Saturday, I used my carb up in about 20 beers and about 25+ shots. For here on out I'm really going to try to make my carb up choices a little bit better. Yes, I have noticed a little bit in my legs, not much because legs seems to be the last place I lose fat. Thanks for the compliment.

CBates
03-27-2002, 09:51 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 1/2 cup of oatmeal

Meal 2: 4 egg whites, 2 whole egg, 1/2 can of tuna

Meal 3: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, 2 servings of green beans

meal 6: chicken breast, 1 slice of turkey, 1 tbsp of cod liver oil
---------------------------------------------------------------------------


Abs/Obs
---------------------------------------------------------------------------
Weighted Crunches: 45x14, 45x12

DB Side Bends: 75x10, 75x8

BB Oblique Twist: 130x12, 130x10

Wrist curls w/ palms down: 65x9, 65x8

Weighted Hanging Hip Raise: 15x10, 15x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 min HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Not much really to say, stopped taking ripped fuel so I feel like sh!t from the caffeine withdraw I guess. Hope this goes away by today..
---------------------------------------------------------------------------

CBates
03-28-2002, 09:52 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 1/2 cup of oatmeal

Meal 2: 4 egg whites, 2 whole egg, 1/2 can of tuna

Meal 3: steak, 2 servings of green beans

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 hard boiled egg, 1/2 tbsp of olive oil

Meal 6: chicken breast, 1 tbsp of cod liver oil

Snack: 4 slices of turkey breast
---------------------------------------------------------------------------


Chest/Legs/Tris
---------------------------------------------------------------------------
BB Bench Press: 275x6, 275x5

Squats: 220x20

Weighted Dips: BW+75x8, BW+75x7

SLDL: 260x8, 260x6

Skull Crushers: 95x5, 95x4

Seated Calf Raises: 200x13, 200x10

Flat Bench DB Flies: 90x6, 90x5

Leg Extension: 95x11

Hamstring Curl: 95x10, 95x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
169
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout, for some reason my weight has been increasing, been eating the same stuff though. Haven't notice really any fat loss this week compared to last week. Guess once you get to a certain point it gets harder to burn off that last little bit of fat. Or could be that fact I stopped taking Ripped Fuel. Really thinking about changing my routine up. I've had good success with this one, but I've been on the same routine (just added a few different exercises to it) for over a year now by hitting each muscle twice a week. I'm really thinking about trying the once a week again, only this time try it for more than one week. I'm already starting to lose some strength since I'm cutting, so if I lose any strength on the new routine it's no big deal. Not sure what it's going to include, but probably be something like hitting the weights Monday, Wed., and Friday. Do cardio and abs Tuesday and Sunday. Just seems like my workouts are taking too long sometimes. Like today it lasted like an hour and 15 minutes. I'll decide for sure today, since I'll be sitting at a F'n desk for 13 hours just thinking about how much I enjoy my life right now...
---------------------------------------------------------------------------

pr3
03-28-2002, 02:52 PM
Hey CBates, I understand you with sitting at a desk, but for me...sometimes I doze off...zzzzzzzzzzzzzzzzzzzzzz.....and then I wake up and pretend I'm doing something productive...LOL

13 hrs?? God, I would hate that. I hate 8hrs already.

CBates
03-28-2002, 04:26 PM
Yep, office type jobs suck the big one... I'll be here towards the end of my shift, like falling a sleep on the phone troubleshooting a computer.. I'll like wake up a few minutes later, and be like "oh sh!t, sorry, um, what's your problem again"

CBates
03-28-2002, 07:00 PM
Decided on a new routine. Don't really want to give up this one, but training chest twice a week is really starting to take a toll on my joints by using such heavy weight.. I figure if I want to be in this for the long run, I might want to switch to a different routine. Here is what the new routine is going to look like, will start Monday.


Monday: Chest and Back
BB Bench Press: 2x6-8
Weighted Close Grip Chins 2x6-8
Flat Dumbbell Flies 2x6-8
Deadlifts 2x6-8
Weighted Wide Grip Pullups 2x6-8
BB Rows 2x6-8


Tuesday: Rest


Wednesday: Legs
Squats 1x20
Leg Extensions 2x8-10
Hamstring Curl 2x8-10
SLDL 2x6-8
Seated Calf Raises 2x15


Thursday: Cardio & either Abs, Foreamrs, Obliques


Friday: Biceps, Triceps, and Shoulders
Seated Arnold Dumbbell Press 2x6-8
Skull Crushers 2x6-8
BB Curls 2x6-8
Standing Dumbbell Lateral Raises 2x6-8
Weighted Dips 2x6-8


Saturday: Rest


Sunday: Cardio & either Abs, Foreamrs, Obliques

CBates
03-29-2002, 09:47 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 1/2 cup of oatmeal, 40g of whey

Meal 3: 4 egg whites, 3 whole eggs, 1 can of tuna

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: shrimp and chicken (Shogun resturant)

Meal 6: 1 hard boiled egg, steak, 2 servings of green beans

Meal 7: 6 slices of turkey breast, 1 tbsp of liver cod oil
---------------------------------------------------------------------------


Back/Bis/Shoulders
---------------------------------------------------------------------------
DB Lateral Raises: 25x9, 30x6

Close Grip Underhand chins: BW+15x7, BW+15x6

Wide Grip Overhand chins: BW+15x8, BW+15x6

BB Overhand Rows: 130x8, 130x7

Deadlifts: 315x4, 315x3

Seated DB Arnold Press: 65x7, 65x5

BB Shrugs: 255x8, 255x6

Standing DB Curls: 55x4, 55x4

Reverse grip BB Curls: 70x8, 70x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
169
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout, increased in a few things.
---------------------------------------------------------------------------

CBates
04-01-2002, 09:43 AM
Rest
---------------------------------------------------------------------------
6 1/2 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 1/2 cup of oatmeal

Meal 2: 4 egg whites, 2 whole egg, 1 can of tuna

Meal 3: steak, 2 servings of green beans

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: lean ground beef, 1 hard boiled egg

Meal 6: 1/2 slice of ham, chicken breast, 1 tbsp of cod liver oil
---------------------------------------------------------------------------


Chest and Back
---------------------------------------------------------------------------
BB Bench Press: 275x6, 275x5

Close Grip Underhand chins: BW+15x8, BW+15x7

Flat Bench DB Flies: 85x7, 85x6

Deadlifts: 315x5, 315x4

Wide Grip Overhand chins: BW+15x6, BW+15x6

BB Overhand Rows: 130x8, 130x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout, started the new routine today, hopefully I'll like it and stick with it for a while. Yesterday I had a huge cheat day. I could really tell looking in the mirror too. Oh well, haven't cheated since Valentines day. I derserved it. Also took the day off yesterday, no cardio or abs.
---------------------------------------------------------------------------

CBates
04-02-2002, 10:15 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 tbsp of flaxseed oil

Meal 2: 40g of whey, 3/4 cup of oatmeal (measured before cooking)

Meal 3: 5 egg whites, 1 whole egg, 1/2 can of tuna, 1 cup of brown rice (cooked)

Meal 4: baked chicken breast, 1 cup of brown rice (cooked)

Meal 5: salad, 1 & 1/2 can of tuna, 2 tbsp of olive oil and vinegar

Meal 6: steak, 1 hard boiled egg, 2 servings of green beans

Meal 7: lean ground beef, 1 slice of fat free cheese, 1 tbsp of liver cod oil
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
173
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Decided to take a month or 2 off dieting. Still going to eat clean, as you can tell by my meals, just going to up my calories by taking in more carbs. I'm pretty much determined I have an eating disorder, I've ate way below maintenance for over a year now, and it's starting to really screw up my hormones. The only reason why I'm not like to 5% body fat, b/c I'd have way too many binges and eat everything in site for 1 day which would put a pretty good bit of fat on me, when I'd lose it, I'd end up doing the same thing. Hoping everything will turn back to normal in the next 2 months, so at that time I can lose what little fat I gain and be pretty ripped for summer.
---------------------------------------------------------------------------

Herc
04-02-2002, 12:54 PM
Probably a good idea with the eating. Disorders can sneek up on you and before you know it you've screwed up your health.

Good Luck, and I'm sure you'll still be cut up in time for summer

:thumbup:

Marcel
04-02-2002, 04:33 PM
Originally posted by CBates
The only reason why I'm not like to 5% body fat, b/c I'd have way too many binges and eat everything in site for 1 day which would put a pretty good bit of fat on me, when I'd lose it, I'd end up doing the same thing.

:nod: same thing with me bro...although you are prolly a lil leaner then me right now. It's like a f*cken cycle for me...diet hard, party cheat like a pig and back at where I started! :swear: I think what you are doing right now is very smart ya know...let your body balance back. Anyways I'm gonna go back to NHE because I know I have a carb-up coming up and will be less likely to go out and f*ck everything up! Ok dude laterzzz. :cool:

CBates
04-02-2002, 08:31 PM
Originally posted by Marcel


:nod: same thing with me bro...although you are prolly a lil leaner then me right now. It's like a f*cken cycle for me...diet hard, party cheat like a pig and back at where I started! :swear: I think what you are doing right now is very smart ya know...let your body balance back. Anyways I'm gonna go back to NHE because I know I have a carb-up coming up and will be less likely to go out and f*ck everything up! Ok dude laterzzz. :cool:

Yeah, I think you'd probably do better on NHE for the simple fact that you'll have the carb up days. Even though I had really great results on this diet while on it, when I start cutting again in the next month or so, not too sure if I want to get on this diet. I think all the f@cked up diets I've been on in the past year and a half has really screwed up my body. Just hoping I didn't do anything permanent to it. I'm thinking of either going on a iso diet or a 40/30/30 diet, so I get a balance of protein, fats, and carbs. It does take me a little longer to lose body fat on a diet like these, but no point of having ripped abs if you constantly feel like sh!t.

CBates
04-03-2002, 09:44 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 & 1/2 cup of skim milk, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 3/4 cup of oatmeal, 1 cup of skim milk

Meal 2: 5 egg whites, 1 whole egg, 1 cup of brown rice, 1 slice of fat free cheese, 1/2 can of tuna

Meal 3: baked chicken breast, 1 cup of brown rice, 2 servings of geen beans

Meal 4: salad, 1 & 1/2 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, 1 hard boiled egg, 2 servings of green beans

Meal 6: lean ground beef, 1 slice of fat free cheese, 2 tsp of cod liver oil
---------------------------------------------------------------------------


Legs
---------------------------------------------------------------------------
Squats: 220x20

Hamstring Curl: 95x9, 95x7

Front Squats: 125x8, 125x8

Seated Calf Raises: 200x15, 200x13

SLDL: 260x8, 260x6

Leg Extension: 100x8, 100x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
175
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Tried something new today, front squats, haven't done these in about 5 or 6 years. Think I'm going to add these to my routine. Pretty good workout, really glad I added legs to a separate day, back when I used to do them with chest, I'd put all my energy into chest and nothing into legs, I can tell I worked my legs pretty good today. Decided I still needed to up my calories more, I want to try to take in around 2800 calories a day for about a month. Not sure what the macro break down is right now, but I'll figure it out this weekend and then see if I need to add/cut food from the diet.
---------------------------------------------------------------------------

CBates
04-04-2002, 10:06 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 & 1/2 cup of skim milk, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 3/4 cup of oatmeal, 1 & 1/2 cup of skim milk

Meal 2: 5 egg whites, 1 whole egg, 1 cup of brown rice, 1 slice of fat free cheese, 1/2 can of tuna

Meal 3: baked chicken breast, 1 cup of brown rice, 2 servings of green beans

Meal 4: salad, 1 & 1/2 can of tuna, 2 tbsp of olive oil & vinegar, various toppings

Meal 5: steak, 1 hard boiled egg, 2 servings of green beans

Meal 6: lean ground beef, 1 slice of fat free cheese, 2 tsp of cod liver oil
---------------------------------------------------------------------------


Abs/Obliques/Forearms
---------------------------------------------------------------------------
Weighted Crunches: 50x12, 50x12

Static Holds: 260x25 sec., 260x15 sec

DB Side Bends: 80x10, 80x8

BB Oblique Twist: 135x10, 135x8

Wrist curls w/ palms down: 70x7, 70x6

Weighted Hanging Hip Raise: 15x10, 15x10

Reverse Grip Curls: 70x8, 70x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Nothing really to get excited about my workout. Mostly just all bullsh!t stuff I did. Mostly worried about getting my grip strength better and my abs a little thicker. Other than that this day is pretty much useless. But I feel lazy if I do nothing, so I figure I'd do something. I feel like sh!t for some reason too. Probably just tired. Oh well, today is my Friday, I'm off work the next 3 days, I'll just sleep in those days. Also, I feel fat, my abs aren't near as visible since I've upped my calories by around 600-700 this week. Hoping I get back to "normal", whatever that is anymore, pretty fast so I can start cutting again and get my abs back.
---------------------------------------------------------------------------

MonStar1023
04-04-2002, 09:57 PM
Looking good man, nice grip/forearm workout haha thats my obsession right there...

:D:D

Marcel
04-05-2002, 01:31 AM
Don't worry dude you'll be just fine. Good meals you ate there bro. Keep it up. Laterz.

CBates
04-05-2002, 08:25 AM
Thanks, MS & Marcel. I do have some pretty weak forearms so I decided I needed to start training them. On deadlifts, my grip is always the first to go.

CBates
04-05-2002, 08:26 AM
Rest
---------------------------------------------------------------------------
8 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: M&Ms, 1 fat free waffle with low calorie syrup

Post workout: 2/3 cup of oatmeal, 40g of whey, 1 & 1/2 cup of skim milk

Meal 2: protein pancakes (40g of whey, 2/3 cup of oatmeal, 6 egg whites, sugar frees syrup)

Meal 3: salad, 1 can of tuna, fat free dressing, 2 tbsp of natural peanut butter
---------------------------------------------------------------------------


Biceps, Triceps, and Shoulders
---------------------------------------------------------------------------
DB Lateral Raises: 30x8, 30x6

Skull Crushers: 85x9, 85x7

Seated DB Arnold Press: 65x7, 65x4

Weighted Dips: BW+75x8, BW+75x7

BB Curls: 105x7, 105x5

BB Shrugs: 255x8, 255x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin and calcium supplement
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Don't know what the hell I was thinking when I ate meal 1.. Guess I was craving some sugar, but eating over maintenance, that kind of meal is the last thing I need to eat.. I am starting to feel better though, I think eating like this for about another week I should be back to normal.. Guess my body just needed a break from eating so low calories. Also after reading ST article on low carbs, I think that may have been my problem with the libido. About if not eating enough carbs, your free test levels are lowered. I've pretty much been eating 50-80 carbs the past year a day, beside my cheat days. Now eating around 200g of carbs a day, I am feeling a lot better. Just hate what it's doing to my physique. Oh, and had a pretty decent workout.
---------------------------------------------------------------------------

MonStar1023
04-06-2002, 12:06 AM
CBates-
I am thinking about adding 1/2 - 1 cup of oatmeal for my postworkout on NHE. I seriously am having a struggle with recovery. Muscle soreness is f*cking ridiculous. I have been getting sore for days and days and days. Getting kind of annoying. The upper limit for my carb intake on NHE is like 60g or some sh*t like that. A cup of oatmeal is something like 54g of carbs with like 10g of fiber or some sh*t. So I should be fine with my carb intake dont you think? I think that this cup of oatmeal will help dramatically with my strength and recovery etc. :cool::cool:

MS

CBates
04-06-2002, 01:13 AM
Yeah, I'd really recommend taking the oatmeal post workout. 1/2 cup is 27 grams of carbs I believe, not sure of the fiber though. I've decided to drop carbs again from my diet, besides post workout. My body just doesn't respond well to them when I'm trying to stay lean. I'm still going to eat around 2500-2800 calories a day, but get them from protein and fat. I've ate carbs this last week, and couldn't say I am happy with the results from it. My strength feels the same, recovery the same, only thing I'm noticing is my abs are gone (probably due to mostly water, but still it plays with you mentally)..

MonStar1023
04-06-2002, 01:14 AM
Yeah man losing your abs or them even being a little unclear can f*ck with your head big time. Big time! Yeah that cup of oatmeal should be fine postworkout. Around 54g of carbs along with 40g whey protein. :D:D

MS

MarshallPenn
04-06-2002, 05:37 AM
Charlie - Why don't you just try lowering the cals down some for now, rather than dropping carbs completely?

CBates
04-06-2002, 07:41 AM
I've actually done that and still don't respond well. I can lower my calories to 1800-1900 and eat clean carbs (brown rice and oatmeal) and I either completely stop losing body fat or end up even gaining a little bit. I think eating low carbs over a year straight has really made me carb sensitive, because I've never had this problem before with carbs. I'm sure my body just needs to eat carbs for a while to get used to them again. What I plan on doing is eating high protein and fat diet (healthy fats, coming from flaxseed oil, olive oil, cod liver oil, salmon), then when I get to where I want my body fat to be start slowing adding in carbs other than my post workout and removing fat.

CBates
04-06-2002, 10:24 AM
Starting my diet tomorrow, still eating above maintenance to get my metabolism used to eating high somewhat high caloires, but only taking carbs from post workout and green veggies. I'm going to eat this for the next month and then depending on what I look like from there, either will up or down calories, might even start slowly adding carbs into the mix.

Meal 1 (pre workout): 40g of whey, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 35g of dextrose

Meal 2: 4 whole eggs, 4 egg whites, 1 can of tuna

Meal 3: salad, 2 cans of tuna, 1 & 1/2 tbsp of olive oil

Meal 4: steak, 1 hard boiled egg, 1/2 can of tuna, 2 servings of green beans

Meal 5: lean ground beef, 1 hard boiled egg, 1/2 can of tuna, 2 servings of green beans

Meal 6: chicken breast, 1 tbsp of cod liver oil, 2 servings of green beans

MonStar1023
04-06-2002, 11:00 PM
Good luck with the new diet man, and good luck sharpening up those cuts before summer rolls around. ;);)

MS

CBates
04-07-2002, 04:39 PM
Rest
---------------------------------------------------------------------------
6 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 tbsp of flaxseed oil, 1 & 1/2 cup of skim milk

Meal 2: 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey, 5 egg whites, 1 whole egg

Meal 3: baked chicken breast, 1 cup of brown rice, 2 servings of green beans

Meal 4: steak, 1 hard boiled egg, 2 servings of green beans, 1 apple

Meal 5: salad, 2 cans of tuna, 2 tbsp of olive oil and vinegar

Meal 6: lean ground beef, 1 slice of fat free cheese, 1/2 cup of cottage cheese
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minutes HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium 600mg x 2, Glucosamine 550mg x 3
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
185 (on my way to becoming a genuine fat @ss.)
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
After talking with Severed Ties through PM, I've decided to go ahead and give carbs more of a chance and hope my body adjusts to them. He made me realize the reason why I look really ripped when I first go off of carbs is because it's all water, but after 2 weeks I don't notice anymore fat loss. Hoping if I stay on carbs for about a month I'll adapts to them again and I won't continue to hold in so much water. Also about to start taking some ALA supplements. Probably going to order some later tonight. What the macro break down looks like:

(this is non weight training days, on weight training days, I will have post workout shake of 40g of whey and 35g of dextrose)
protein: 280g
fat: 85g
carbs: 150g

total cals: 2500


Plan on sticking on this diet for a month to get my metabolism used to eating higher calories again, and then I will begin to cut..
---------------------------------------------------------------------------

mesmall
04-07-2002, 05:51 PM
185....HOLY COW...sorry the pun. :p

CBates
04-08-2002, 09:55 AM
Rest
---------------------------------------------------------------------------
6 1/2 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 & 1/2 cup of skim milk, 1 tbsp of flaxseed oil

Post workout: 40g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 1 cup of skim milk, 1/2 cup of oatmeal

Meal 3: chicken sandwich (wheat bread), 2 servings of green beans, 1 apple

Meal 4: salad, 2 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, 1 hard boiled egg, 2 servings of green beans

Meal 6: lean gound beef, 2 tsp of cod liver oil, 1/2 cup of cottage cheese
---------------------------------------------------------------------------


Chest & Back
---------------------------------------------------------------------------
BB Overhand Rows: 135x9, 135x8

BB Bench Press: 275x6, 275x5

Wide Grip Overhand chins: BW+15x7, BW+15x6

Flat Bench DB Flies: 85x8, 85x6

Close Grip Underhand chins: BW+15x8, BW+15x7

BB Underhand Rows: 135x8, 135x8

Deadlifts: 315x5, 315x5
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium 600mg x 2, Glucosamine 550mg x 3
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
181
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout. Weight is going back down. Thank God!! I guess eating pizza and Chinese food buffet this weekend really shot my weight up there. Probably all from water (sure a little fat too) Oh well, right now fat and weight isn't an issue, I'm just trying to eat high calories for a month so my body is used to eating higher calories again, I'll start worrying about my abs and fat loss around May when I start to cut again.
---------------------------------------------------------------------------

CBates
04-10-2002, 09:55 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 & 1/2 cup of skim milk, 1/2 cup of oatmeal, 1 tsp of cod liver oil

Post workout: 40g of whey, 35g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 1 cup of skim milk, 1/2 cup of oatmeal

Meal 3: chicken sandwhich w/ wheat bread, 2 servings of green beans, 1 apple

Meal 4: salad, 2 cans of tuna, 2 tbsp of olive oil and vinegar

Meal 5: steak, hard boiled egg, 2 servings of green beans

Meal 6: lean ground beef, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

Snacks: Fookin' 2 slices of cake
---------------------------------------------------------------------------


Legs
---------------------------------------------------------------------------
Squats: 225x20

Hamstring Curl: 95x8, 95x7

Front Squats: 130x8, 130x8

Seated Calf Raises: 200x15, 200x15

SLDL: 260x8, 260x7

Leg Extension: 100x8, 100x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, calcium 600mg x 2, Glucosamine 550mg x 3
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Decent workout, increased in a few things. About to start decreasing calories a little bit next week, putting on a little bit more fat than I would like to. Probably just do a 40/30/30 for a while so I get a balanced diet. I plan on getting most of my fats from olive oil and flaxseed oil. Most of my carbs from fruits, veggies, and oatmeal. Protein will come from whey, tuna, and chicken. Not sure if I'm going to reduce calories to around 2300 or go down to 2000-2100. Guess I'll decide for sure by Sunday and start Sunday. Summer is getting too close to not having my abs showing pretty well.
---------------------------------------------------------------------------

Herc
04-10-2002, 11:48 AM
Dude,

You're being way too hard on yourself. So you don't have perfect abs at the beginning of the summer, it's way more important to get your metabolism workin correctly again. Try a nice slow calorie increase over the course of a month or two instead of over the course of a week. These spikes in your diet aren't helping your body adapt to new caloric levels. And rollercoaster dieting is never a good idea.

Also stop panicing about the mirror. The brain and visual cortex is an insidious thing. Our perception of the world is always colored by comparisons (it's why most optical illusions work) and when you are comparing to yourself, every little detail becomes huge. Go out into the world and compare yourself to the population (not just the other guys in the gym or on this site). Let your brain do the comparisons then. Your arms: their arms. Your stomach: their stomach. Your shoulders: their shoulders. Your face: their face. And you'll realize what those statistics have been saying for years: most Americans are overweight and out of shape. You're in the top 10% of the population already as far as fitness and health goes. Even if you gained 20 lbs you'd still be in the top 20%.

Don't worry so much. You are not the person you used to be. You'll never be that way again. Get your diet and metabolism into a healthy place for someone of your size and conditioning. You didn't get to where you are overnight and you're not going to become fat overnight. This is something you can do, it's something you need to do.

You da Man!

:thumbup:

Franco
04-10-2002, 11:56 AM
Some excellent words from Herc. Take heed, you have been doing a great job with keeping lean for well over a year now listen to your body and give it some time for the added cals instead of chopping and changing.

CBates
04-10-2002, 01:05 PM
Thanks for advice guys. Guess I just needed somebody to keep me in check because I decided to go ahead and stick with the 2500 calories for the next 2 or 3 weeks like originally planned. Just hate what it's doing to my body, but with my metabolism speeding up and getting used to eating high calories again, it should be easier to cut then (or at least I can keep thinking this so I can feel better about the situation). I should have slowly started adding calories like you suggested Herc, instead of jumping up to 500-600 calories daily. Guess it's a little late now, but I know from experience when I go off my next cutting diet to slowly add calories. BTW, great post Herc, really helped me out by feeling better about the situation.

Herc
04-11-2002, 08:37 AM
No prob man.
:thumbup:

I just hate to see people getting down on themselves like that, and I have to admit a lot of that post was me verbalizing my own fustrations after my setbacks from France.
I had a week receintly where everybody in the gym looked bigger than me. Even the smallest guys who I knew were smaller than me started looking big, and I just couldn't get over it until I smaked myself around and actually looked at myself and looked at other people.

It's weird the way we can delude ourselves 'aint it?

CBates
04-12-2002, 09:53 AM
Count Down Till Cutting
---------------------------------------------------------------------------
16 days
---------------------------------------------------------------------------


Rest
---------------------------------------------------------------------------
4 hours
**F'n terrible, stayed up way too late playing Final Fantasy 10 last night on PS2, I'm addicted to that game**
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Not even going to F' with it right now, probably not going to post my diet till I start cutting in 2 more weeks, I'll for the most part be eating clean, trying to get around 2800-3000 calories a day in.
---------------------------------------------------------------------------


Biceps/Triceps/Shoulders
---------------------------------------------------------------------------
DB Lateral Raises: 30x8, 30x7

Skull Crushers: 90x8, 90x7

Standing BB Shoulder Press: 125x7 , 125x6
**Figured I'd replace sitting DB shoulder press since I've been doing them over a year, needed a little change**

Weighted Dips: BW+55x8, BW+55x7
**I know it seems I dropped weight quite a bit, but actually I put on 20+ pounds that made up for the weight**

BB Curls: 105x7, 105x5

BB Shrugs: 255x8, 255x7

DB Hammer Curls: 30x8, 35x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x 2, 550mg Glucosamine x3, 5g Creatine
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
185
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good workout, I think my sleep kind of screwed it up a little bit, but oh well. I can't wait till I start cutting again in 2 more weeks. I just need to stay away from all mirrors until then with my shirt off and I'll be fine. I'm also up to any criticism on my workout routine, if anybody sees anything I'm doing that's not necessary or see anything I can add to it, feel free post in here about it.
---------------------------------------------------------------------------

CBates
04-14-2002, 11:24 AM
Count Down Till Cutting
---------------------------------------------------------------------------
7 days
---------------------------------------------------------------------------


Rest
---------------------------------------------------------------------------
5 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 1 cup of oatmeal, 1 & 1/2 cup of skim milk, 40g of whey

Meal 2: 5 egg whites, 1 whole egg, 1 slice of fat free cheese, 2 slices of wheat bread

Meal 3: Peanut Butter Sandwich (wheat bread), 1 banana

Meal 4: Spaghetti

Meal 5: Steak, low fat cheese

Meal 6: Chicken breast, low fat cheese

Meal 7: 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Abs/Obliques/Forearms
---------------------------------------------------------------------------
Weighted Crunches: 50x12, 50x12

Static Holds: 275x20 sec., 275x15 sec

DB Side Bends: 80x10, 80x8

BB Oblique Twist: 135x10, 135x8

Wrist curls w/ palms down: 70x10, 70x8

Weighted Hanging Hip Raise: 15x8, 15x8

Reverse Grip Curls: 75x7, 75x6
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x 2, 550mg Glucosamine x3, 5g Creatine
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
I know I said I was going to wait 2 weeks till I start my diet, but I've ran into a small problem were I probably can only afford one more week of eating like this. My pants aren't exactly fitting to loosely these last few days and I don't really feel like spending money on new clothes to just wear for a week. Todays workout was just blow off. Nothing really important, but feel like I need to throw these things in at least once every week or two.
---------------------------------------------------------------------------

CBates
04-15-2002, 09:57 AM
Count Down Till Cutting
---------------------------------------------------------------------------
6 days
---------------------------------------------------------------------------


Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 20g of whey, 1 & 1/2 cup of skim milk, 1 banana, 1 tsp of cod liver oil

Post workout: 40g of whey, 35g of dextrose

Meal 2: 1 & 1/2 cup of skim milk, 1 cup of oatmeal, 40g of whey

Meal 3: peanut butter sandwich (wheat bread), 1 apple

Meal 4: salad, 2 cans of tuna, 2 tbsp of olive oil and vinegar

Meal 5: chicken sandwich (wheat bread), 2 servings of pretzels, 1 hard boiled egg

Meal 6: 20g of whey, 1/2 cup of oatmeal, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Chest & Back
---------------------------------------------------------------------------
BB Overhand Rows: 140x9, 140x9

BB Bench Press: 275x8, 275x5

Wide Grip Overhand chins: BWx5, BWx6

Flat Bench DB Flies: 80x8, 80x6

Close Grip Underhand chins: BWx9, BWx7

BB Underhand Rows: 140x8, 140x8

Deadlifts: 300x5, 255x5
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x 2, 550mg Glucosamine x3, 5g Creatine
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
Too scared to step on the scales.
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Good workout, really good for my chest, decent for back. Had to drop a lot of weight on deadlifts. On my first set my knee was popping so for the next 2 or 3 weeks I'm going to go light on deadlifts and work on form.. Last thing I need to do is injure my knee again.
---------------------------------------------------------------------------

CBates
04-17-2002, 09:47 AM
Count Down Till Cutting
---------------------------------------------------------------------------
5 days
---------------------------------------------------------------------------


Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 30g of whey, 1 & 1/2 cup of skim milk, 1 banana, 1 tsp of cod liver oil

Post workout: 40g of whey, 35g of dextrose

Meal 2: 1 & 1/2 cup of skim milk, 1 cup of oatmeal, 40g of whey

Meal 3: peanut butter sandwich w/ wheat bread, 1 apple

Meal 4: salad, 2 cans of tuna, 2 tbsp of olive oil and vinegar

Meal 5: Chicken sandwich w/ wheat bread, 2 servings of pretzels, 1 hard boiled egg

Meal 6: 1/2 cup of oatmeal, 20 g of whey, 1 tbsp of flaxseed oil

Snacks: 3 cookies at 3am; 1 packet of peanutes between meal 3 and 4 due to the long time frame in between, 2 cupcakes between meal 5 and 6 (didn't feel like I got enough calories today)
---------------------------------------------------------------------------


Legs
---------------------------------------------------------------------------
Squats: 225x8, 225x5

Hamstring Curl: 80x9, 80x7

Front Squats: 135x8, 135x8

Seated Calf Raises: 200x12, 200x12

SLDL: 245x7, 245x6

Leg Extension: 80x8, 80x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x 2, 550mg Glucosamine x3, 5g Creatine
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Taking it easy on my knee for a few weeks due to it giving me a little problems this past week. Also dropped weight in a few things due to I felt my form wasn't perfect. I was letting my ego control me and was more worried on more weight rather than perfect form. I'll probably end up dropping a little weight in a lot of my exercises in the next week so I can concentrate on form, even though my form is good, it could be better.
---------------------------------------------------------------------------

Fart Barker
04-17-2002, 04:54 PM
Have you ever maxed out on bench? It looks like you could probably bench about 350. :thumbup:

MonStar
04-17-2002, 07:41 PM
Squats: 225x8, 225x5

SLDL: 245x7, 245x6

:eek::eek: Is your SLDL stronger than your squat?

MS

CBates
04-17-2002, 08:27 PM
Fart, I haven't done my 1RM in bench in about 3 or 4 months, but when I did it was 325. I'm not too sure if I want to try it again anytime soon. My goal is for a better body rather than for strength so I don't want to chance it with an injury on trying to get my 1RM.


MS, the reason why my squat and deadlifts are so low is because I broke my knee in football back when I was in high school and I've had 2 surgeries on my right knee. It's been hurting me as of late so I've been taking it easy on DLs and squats.

MonStar
04-19-2002, 10:14 AM
CBates-
Okay man my fault - couldnt figure it out your SLDL was really good and your squat seemed a little low compared to your SLDL. :D:D

MS

CBates
04-19-2002, 03:54 PM
Count Down Till Cutting
---------------------------------------------------------------------------
2 days
---------------------------------------------------------------------------


Rest
---------------------------------------------------------------------------
7 hours (sleep for this weekend is going to terrible, got paid today and went bought some new PS2 games..)
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
LOL donuts, cookies, ice cream, pizza, all that good healthy sh!t..
---------------------------------------------------------------------------


Biceps/Triceps/Shoulders
---------------------------------------------------------------------------
DB Lateral Raises: 30x8, 30x7

Close Grip BB Bench: 215x8, 215x6

Standing BB Shoulder Press: 125x8 , 125x5

Weighted Dips: BW+55x8, BW+55x8

BB Curls: 105x7, 105x6

BB Shrugs: 235x8, 235x8

DB Hammer Curls: 35x8, 35x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x 2, 550mg Glucosamine x3, 5g Creatine
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
I'm guessing around 200 lbs. I'll know for sure Sunday when I weight myself when I start cutting. Really, I'm too scared to step on the scales in case it does say 200+
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Average workout. Nothing great, concentrated mostly on having perfect form on everything.
---------------------------------------------------------------------------

CBates
04-19-2002, 10:30 PM
Start my cutting diet Sunday, below is what I will be eating come Sunday and my goal of what I want my abs to look like when I'm done..


Meal 1: 20g of whey, 1 banana, 1 tsp of cod liver oil

Meal 2: 5 egg whites, 1 whole egg, 1/2 cup of oatmeal

Meal 3: chicken sandwich w/ wheat bread, 2 servings of green beans

Meal 4: salad, 1 can of tuna, 1 tbsp of olive oil, 1 apple

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Meal 6: 20g of whey, 1/2 cup of cottage cheese, 1 tbsp of flaxseed oil

This is pretty much a 40/30/30 diet, what it pretty much breaks down to is:
p: 195g*
c: 150g*
f: *67g

**Also on workout days, I'll be having my post workout shake which is 40g whey and 35g dextrose**


The picture attached is what my goal is. This was me last August, probably at one of my lowest body fat percentages. Took me 3 or 4 months to get here with not 1 cheat day. Stuck on the same diet every single day. It's going to be hard as hell at first to stick on the same diet every day, especially on the weekends, but I did it before so no excuse why I can't do it again. No more f#ck!ng around and time to get serious here..

Franco
04-20-2002, 12:51 AM
Good luck with the dieting.

Will you be incorporating refeed/carb up days?

CBates
04-20-2002, 12:59 AM
Thanks, and I doubt I'll be having refeed days, the pic I posted on the other page, I got my body fat that low by staying consistent on the same diet daily. Probably won't be too good for my muscles, but I'll just have to sacrifice them for a little while. Once I get my body fat to the way I like it, then I'll probalby start throwing refeed days in like every 5 days or so, but until I reach that point I'm not going to be able to.

CBates
04-21-2002, 12:03 PM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil

Meal 2: 5 egg whites, 1 whole egg, 1/2 cup of oatmeal

Meal 3: Chicken sandwich w/ wheat bread, 2 servings of green beans

Meal 4: Salad, 1 can of tuna, 2 tbsp of olive oil and vinegar, 1 apple

Meal 5: 1 can of tuna, 2 servings of green beans, 1 tbsp of olive oil

Meal 6: 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Abs/Obliques/Forearms
---------------------------------------------------------------------------
Weighted Crunches: 50x12, 50x12

Static Holds: 280x20 sec., 280x11 sec

BB Oblique Twist: 135x12, 135x0

DB Side Bends: 80x12, 80x10

Wrist curls w/ palms down: 70x11, 70x8

Weighted Hanging Hip Raise: 10x10, 10x8

Reverse Grip Curls: 75x7, 75x6
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x3, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
190 (Honestly thought I was going to weigh 200, guess I'm kind of glad)
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Starting my diet today, sucks, but oh well, if I want to get my abs looking the way they looked in the pic below I'm going to have to stick on the diet.
---------------------------------------------------------------------------

MonStar
04-21-2002, 12:06 PM
Attached pic looks good man! :thumbup::thumbup:

MS

Herc
04-22-2002, 09:07 AM
CBates,

I think you are making too drastic of a change. It has been less than a month and you are putting your body through another huge caloric swing. Your new diet takes you down below the 2000 level again and over the course of a few months you are going to loose a ton of muscle.
Being the Pic archiver that I am, I put together a set of pics with your progress. (not sure if the dates are right, just used the creation dates on the files) IMO the pic where you look the worst is the one you've posted as your goal for this cut. Not to mention it will probably put back in the same position health wise that you were in a month ago. Maybe try a gradual cut. Take the 2500 down to 2250 and hold there for at least a couple months to let your metabolism take hold. If you are concerned about weight gain, burn off the extra calories with a little extra cardio. (15 mins on a stair master at even low levels could do it.) The idea is to make your body process the calories so your metabolism recovers.

So anyway my $0.02 is take a look at your progress and decide if it is worth it to go all the way back to last August ('cause you will loose the muscle mass) and feeling bad about your health, or to slowly dial in your metabolism to support your health and the great gains you have made.

CBates
04-22-2002, 10:03 AM
MS, thanks for the compliment.

Herc, thanks for the concern, I think I am getting a little too caught up with the abs and less concerned about my overall mass. I know that's a pretty big cut, the last 2 1/2 weeks I've been taking in around 3,200 calories a day, now I'm only taking in a little over 2100, so that is a huge decrease, and yesterday I was really thinking about upping my calories to at least around 2400 for about 2 weeks, and then drop 100 calories every 2 weeks until I get to around 2100 and hoping to continue to lose body fat at a pretty good pace there so I don't have to cut down past 2100. In the third pic I was actually only taking in 2100 calories a day, so as you can see I don't have to consume a lot of food due to my slow metabolism. The other two pics, I wasn't counting calories, but I'm pretty sure I wasn't going over 1500 calories a day, which is stupid. I plan on adding cardio, but I want to wait till I hit a platue on fat loss first, instead of dropping calories, I'll add in cardio instead.

CBates
04-22-2002, 12:01 PM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil

Post workout: 40g of whey, 35g of dextrose

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal

Meal 3: chicken sandwich w/ wheat bread, servings of green beans

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar, 1 tbsp of bacon bits, 1 apple

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Snack: 1 packet of peanuts (170 calories)

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil, 20g of whey
---------------------------------------------------------------------------


Chest/Back
---------------------------------------------------------------------------
BB Overhand Rows: 145x10, 150x9

BB Bench Press: 280x6, 280x5

Wide Grip Overhand chins: BWx8, BWx6

Flat Bench DB Flies: 75x8, 75x7

Close Grip Underhand chins: BWx9, BWx7

BB Underhand Rows: 140x10, 145x8

Deadlifts: 255x6, 215x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x4, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Good workout, DL sucked, but my knee was hurting and didn't want to chance it with another injury. Had to drop weight in flies, form was good, but had a hard time keeping my elbows at an angle with too much weight, felt it was putting too much pressure on my joints.
---------------------------------------------------------------------------

Herc
04-22-2002, 12:49 PM
Originally posted by CBates
MS, thanks for the compliment.

...yesterday I was really thinking about upping my calories to at least around 2400 for about 2 weeks, and then drop 100 calories every 2 weeks until I get to around 2100 and hoping to continue to lose body fat at a pretty good pace there so I don't have to cut down past 2100...

This sounds like a healthier plan, I think you'll be happier with the result.


Originally posted by CBates

In the third pic I was actually only taking in 2100 calories a day, so as you can see I don't have to consume a lot of food due to my slow metabolism.

Hopefully, after you're on the above plan for awhile your metabolism will pick up so you don't have to cut calories so low


Originally posted by CBates

The other two pics, I wasn't counting calories, but I'm pretty sure I wasn't going over 1500 calories a day, which is stupid. I plan on adding cardio, but I want to wait till I hit a platue on fat loss first, instead of dropping calories, I'll add in cardio instead.

Dude! those calories are insane, cardio is a much better Idea, even better let's fix that metabolism of yours.

Man, just remember you have a great build that a lot of people would kill to have (myself included) and your progress is inspiring.
Don't let the little vanities and details eat you up. Get healthy, stay healthy.

You da man!

:thumbup:

CBates
04-22-2002, 08:50 PM
Thanks for all the advice and compliments. Seems like you're always there and keep me motivated when I'm about to screw up my diet. I've actually upped my calorie intake to around 2400 (+350 calories post workout) and will stick with this for about 2 weeks and if I feel the need to cut calories, I'll go down 100 calories and see what happens from there. Also I plan on adding 2-3 days of cardio on my non weight training days. I appreciate all the help man.

CBates
04-23-2002, 09:57 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 3: chicken sandwhich w/ wheat bread, 2 servings of green beans

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar, 1 apple

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minutes HIIT
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x4, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
D@mn, haven't done cardio in 3 weeks and it sucked bad today. Got myself out of shape real quick. I'll probably do cardio on Tuesdays and Thursdays for now on, once I get pretty lean again I'll probalby add cardio on Saturdays also. Oh yeah, also bumped my calories up by 400 Herc, so my daily total is roughly around 2400, give or take a few.
---------------------------------------------------------------------------

Herc
04-23-2002, 11:29 AM
Hey, no prob. I'm happy to help.

New plan looks good, just stick with it and let your body adapt.

:thumbup:

Blood&Iron
04-23-2002, 06:14 PM
Just took a look through your journal. Very interesting. BTW, I think you look best in the picture you like least(From Feb.) Not fat at all IMO. I also wanted to echo Herc's comments: I think you have a very good frame/build that, from what I can see, is somewhat reminiscent of Steve Reeves.

CBates
04-24-2002, 09:52 AM
Thanks for the compliments B&I. The more I think about it now, I probably to look best in the last picture, as far as muscle mass compared to the other 2 pics. Just needed to drop a little extra fat, maybe 2% and I'd been happy. What my actual goal is to get my body fat down to what it was in the first 2 pics, but keep my mass that's in the last pic. Don't know how much success I'm going to have doing that though, but I'm hoping it can happen if I stick with my planned diet, keep up with the cardio, and not drastically reduce my calories too much.

CBates
04-24-2002, 10:52 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Post workout: 40g of whey, 35g of dextrose

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of green beans

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar, 1 apple, 1 tbsp of bacon bits

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Legs
---------------------------------------------------------------------------
Squats: 225x8, 225x7

Hamstring Curl: 82.5x10, 82.5x7

Front Squats: 140x8, 140x8

Seated Calf Raises: 200x15, 200x15

SLDL: 245x8, 245x7

Leg Extension: 80x10, 80x10
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x4, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Decent leg workout for my F'd up problem with my knee. I just wonder what my overall strength would be like if I never would have broke my knee back when I was 17, I get a lot of compliments on my chest strength, but my leg strength way surpassed my chest strength before my injury. I'm still pissed off about my knee too, the guy that broke it in a football game had no g0d@amn business out there playing in the first place, he was mentally retarded and didn't know what the F' he was doing, now I have to go through life with a F'd up knee because of that stupid @ss coaches decision to let him play. Oh well, not much I can do about it now..
---------------------------------------------------------------------------

MonStar
04-25-2002, 07:54 AM
SLDL: 245x8, 245x7

Extremely impressive man - keep it up. Hows the diet coming along?

MS

CBates
04-25-2002, 09:37 AM
Thanks MS, diet is coming along pretty good. Been on it for about 5 days now and so far have dropped 2 pounds (not too concerned about the weight though since too many factors come into play) plus I'm starting to see some small ab definition again. Hopefully In about another week or 2 my abs will be showing again pretty well. But it was all worth losing the abs to take a month off dieting. I kind of enjoyed eating junk food every day for a month.

MonStar
04-25-2002, 09:48 AM
You ate junkfood for a month straight? Damn dude thats crazy. I didnt know you pigged out like that!

MS

CBates
04-25-2002, 09:52 AM
LOL, not all junk food, I still ate eggs, tuna, veggies, fruit, oatmeal and all that. I just included some kind of junk food in my diet once or twice a day. Like maybe some cookies with a meal, or like some pizza for a meal. Nothing too serious. Most of the fat gain was from eating around 3000-3200 calories a day, not specifically from the junk food I ate. But it's over now, got to stay strict on my diet until summer is over now. Damn, already miss all that junk food..

CBates
04-25-2002, 10:19 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of green beans

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar, 1 tbsp of bacon bits, 1 apple

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minute HIIT cardio on stationary bike
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x4, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
189
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Cardio still sucks.. I hope I start getting good results pretty soon, or I'm not going to have the motivation to wake my @ss up 30-40 minutes earlier in the morning to do cardio. Oh yeah, work is really sucking too, think it's starting to take a toll on my training, too mind numbing and wears me out too much during the day while sitting on my @ss in front of a computer 11 hours a day plus 1 hour commute each way.. And speaking of my work, what is up with all these people bringing these like 15lb dumbbell and doing curls all day?? LOL I want to tell them I didn't get a body like this from doing curls all day, but I'll just let them find out for themselves.
---------------------------------------------------------------------------

CBates
04-26-2002, 12:21 PM
Rest
---------------------------------------------------------------------------
8 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup skim milk

Post workout: 40g of whey, 35g of dextrose

Meal 2: protein pancakes w/ sugar free syrup (5 egg whites, 1 whole egg, 20g of whey, 1/2 cup of oatmeal)
---------------------------------------------------------------------------


Biceps/Triceps/Shoulders
---------------------------------------------------------------------------
DB Lateral Raises: 30x10, 30x8

Weighted Dips: BW+60x10, BW+60x9

Standing BB Shoulder Press: 125x8 , 125x4

Close Grip BB Bench: 230x5, 220x4

BB Curls: 105x7, 105x5

BB Shrugs: 240x8, 240x8

DB Hammer Curls: 40x7, 40x6
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x5, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
188
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Decent workout, nothing great, didn't get the reps I was looking for on some exercises.
---------------------------------------------------------------------------

CBates
04-28-2002, 05:56 PM
Rest
---------------------------------------------------------------------------
3 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Terrible
---------------------------------------------------------------------------


Abs/Obliques/Forearms
---------------------------------------------------------------------------
Weighted Crunches: 50x12, 50x12

Static Holds: 280x22 sec., 280x11 sec

BB Oblique Twist: 140x10, 140x8

DB Side Bends: 85x8, 85x8

Wrist curls w/ palms down: 70x11, 70x6

Weighted Hanging Hip Raise: 10x10, 10x8

Reverse Grip Curls: 70x10, 70x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x5, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Diet was horrible this weekend. Food intake was good, but I drank way too much. Not going to bother updating my diet from Friday since I drank so much there is no way I'd be able to get the totals right. Today's diet isn't great since I've had no appetite today from way too much to drink last night.
---------------------------------------------------------------------------

Alex.V
04-28-2002, 06:02 PM
Originally posted by CBates
Rest
---------------------------------------------------------------------------
3 hours
---------------------------------------------------------------------------



Dude.... how are you walking?

pr3
04-29-2002, 08:55 AM
Me too CBates--I can understand with 3hrs of sleep. Stayed up until 5am Sunday morning. I couldn't stay asleep...I woke up for 8am!

Anytime I go to sleep that late, my body won't go to sleep. So I rested all day Sunday, but I'm craving for a deep sleep (however, it always hits when I can't fall alseep--like at work!).:(

CBates
04-29-2002, 04:46 PM
Yeah, the sleep thing pretty much sucks on the weekends. I don't get enough sleep how it is during the week, so I think to my self that I'll catch up on sleep during the weekend. Doesn't really work out that way...

CBates
04-29-2002, 04:55 PM
Rest
---------------------------------------------------------------------------
6.5 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Post workout: 40g of whey, 35g of dextrose

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of mixed veggies

Meal 4: salad, 1 can of tuna, 2 tbsp of olive oil and vinegar, 1 tbsp of bacon bits, 1 apple

Meal 5: 1 can of tuna, 1 tbsp of olive oild, 2 servings of mixed veggies

Meal 6: 2oz of beef jerky, 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Chest/Back
---------------------------------------------------------------------------
BB Overhand Rows: 145x10, 150x9

BB Bench Press: 280x6, 280x5

Wide Grip Overhand chins: BWx10, BWx76

Flat Bench DB Flies: 75x8, 75x7

Close Grip Underhand chins: BWx10, BWx7

BB Underhand Rows: 145x10, 145x8

Deadlifts: 255x8, 275x8
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x5, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
187
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Not so great of a workout. Not getting enough sleep these last few days caught up to me when I was working out. I just felt dead. Oh well, I took the day off work today, I'll try to get around 8 or 9 hours sleep tonight to catch up on some sleep. Weight is dropping and I can see some definition in my abs again, never would have thought I'd be able to lose a little body fat while eating around 2400-2500 calories a day. Still plan on dropping to around 2100-2200 calories within the next month though to get quicker results since summer is really close.
---------------------------------------------------------------------------

CBates
04-30-2002, 01:34 PM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of mixed veggies

Meal 4: salad, 1 can of tuna, 3 cherry tomatoes, 1.5 tbsp of bacon bits, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of mixed veggies

meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minute HIIT cardio on stationary bike
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x4, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
http://www.mansonusa.com/forums/images/smilies/new/la.gif (had to put something here, felt this was appropriate)
---------------------------------------------------------------------------

CBates
05-01-2002, 09:50 AM
Rest
---------------------------------------------------------------------------
7 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Post workout: 40g of whey, 40g of dextrose

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of mixed veggies

Meal 4: salad, 2 tbsp of bacon bits, 3 cherry tomatos, 1 can of tuna, 2 tbsp of olive oil and vinegar, 1 apple

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of mixed veggies

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Legs
---------------------------------------------------------------------------
Squats: 230x8, 230x6

Hamstring Curl: 82.5x10, 82.5x7

Front Squats: 145x8, 145x8

Seated Calf Raises: 205x13, 205x13

SLDL: 250x7, 250x5

Leg Extension: 82.5x10, 82.5x10
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x5, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Decent workout, well not really, but I guess my SLDL was OK. I'm hoping to find a new job soon where I don't work so F'd up hours and I'll be able to join a gym and really do squats. I know I could push myself a lot harder if I had a spotter and doing them from a rack, instead of lifting them off from my bench bar. Same with DL, my bar is so small it's hard to get a grip on it, and plus my weights are so small I had to bend down twice further than I would if I was using 45s. The other day I went in the gym with my brother and was messing around with DL and I did 315 for 8 reps no problem, I could have easily probably did 360 or more for 8 reps. You'll be surprised how much a good bar makes when doing them. Also, my weight is slowly dropping, but I'm looking more ripped than I did 2 weeks ago, even though eating this much is a slower process of what I'm used to of losing body fat, I've been getting a lot of compliments lately on my size, so I just wanted to say thanks Herc for not letting me go off on another screwed up diet and keeping me on this one.
---------------------------------------------------------------------------

Herc
05-01-2002, 11:28 AM
Dude, no prob. Always happy to help.
:thumbup:

Sounds like your metabolism is recovering also. In no time your metabolism should catch up with your diet/workouts/activity level so that you'll reach a place where your can maintain your weight at a low bodyfat with a higher caloric intake. (I claim that anyway)

Hope everything else is going well... And never fear I'll be lurking around ready to kick your a$$ if you start that crazy diet talk again :D

CBates
05-01-2002, 11:34 AM
I do eat 6 meals a day, the reason why it doesn't look like it, is because when I make the post, it's somewhat early in the day, I update it at the end of the day with the rest of the meals I eat during the day.

Herc
05-01-2002, 11:37 AM
Yup,

I just clued into that, but I didn't edit fast enough. I was like "I know he eats more that that" and when I scanned back I realized what you were doing.

CBates
05-02-2002, 09:58 AM
Rest
---------------------------------------------------------------------------
6 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 1 cup of skim milk, 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of mixed veggies

Meal 4: 1 can of tuna, 1 tbsp of olive oil, 2 servings of mixed veggies, 1 apple

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of mixed veggies

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil

---------------------------------------------------------------------------


Weights
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
20 minuts HIIT on satationary bike
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x4, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
186
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Sleep sucked, cardio sucks, plus my diet is going to end up sucking because when I get off work I'm going to the clubs and I'll end up drinking.. Great day for a life of body building eh?
---------------------------------------------------------------------------

CBates
05-03-2002, 10:06 PM
Rest
---------------------------------------------------------------------------
4 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Not very good, busy all day, didn't have enough time to eat hardly anything.
---------------------------------------------------------------------------


Biceps/Triceps/Shoulders
---------------------------------------------------------------------------
DB Lateral Raises: 30x9, 30x7

Weighted Dips: BW+65x10, BW+65x10

Standing BB Shoulder Press: 125x9, 125x5

Close Grip BB Bench: 220x5, 200x5

BB Curls: 105x8, 105x5

BB Shrugs: 240x10, 240x8

DB Hammer Curls: 40x8, 40x7
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x3, 5g Creatine, 100mg ALA x5, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
185
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Pretty good work, weight is still dropping, screwed up my sleep and diet, but I was just too busy today to eat, I've been gone all day.
---------------------------------------------------------------------------

CBates
05-05-2002, 06:51 PM
Rest
---------------------------------------------------------------------------
4 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 cup of skim milk, 1 banana, 1 tsp of cod liver oil

Meal 2: 5 egg whites, 1 whole egg, 1/2 cup of oatmeal. 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of mixed veggies

Meal 4: barbecued baked chicken breast, 1 apple

Meal 5: salad, 1 can of tuna, 2 tbsp of bacon bits, 2 cherry tomatoes, 2 tbsp of olive oil and vinegar

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
---------------------------------------------------------------------------


Abs/Obliques/Forearms
---------------------------------------------------------------------------
Weighted Crunches: 50x14, 50x14

Static Holds: 280x25 sec., 280x11 sec

BB Oblique Twist: 140x11, 140x9

DB Side Bends: 85x10, 85x8

Wrist curls w/ palms down: 70x10, 70x7

Weighted Hanging Hip Raise: 10x12, 10x9

Reverse Grip Curls: 75x8, 75x6
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
None
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
185
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Very tired.... Since Thursday night I think I've had a total of about 9 or 10 hours of sleep.
---------------------------------------------------------------------------

Fart Barker
05-05-2002, 07:18 PM
How the hell are you still functioning? You should've been an Airborne Ranger. They never sleep either.

CBates
05-06-2002, 10:20 AM
Originally posted by Fart Barker
How the hell are you still functioning? You should've been an Airborne Ranger. They never sleep either.

I have no idea how I'm functioning, and still didn't get good sleep last night.. Seems like I have to pick between a social life or sleep, the way I feel right now, I'm about to say goodbye to the clubs and staying out all night..

CBates
05-06-2002, 10:21 AM
Rest
---------------------------------------------------------------------------
6.5 hours
---------------------------------------------------------------------------


Diet
---------------------------------------------------------------------------
Meal 1: 40g of whey, 1 banana, 1 tsp of cod liver oil, 1 cup of skim milk

Post workout: 40g of whey, 40g of dextrose

Meal 2: 1 whole egg, 5 egg whites, 1/2 cup of oatmeal, 20g of whey

Meal 3: chicken sandwich w/ wheat bread, 2 servings of mixed veggies
---------------------------------------------------------------------------


Legs
---------------------------------------------------------------------------
BB Overhand Rows: 150x11, 150x9

BB Bench Press: 280x5, 275x5

Wide Grip Overhand chins: BWx12, BWx9

Flat Bench DB Flies: 75x10, 75x8

Close Grip Underhand chins: BWx13, BWx10

BB Underhand Rows: 145x11, 145x9
---------------------------------------------------------------------------


Cardio
---------------------------------------------------------------------------
none
---------------------------------------------------------------------------


Supplements
---------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 550mg Glucosamine x1, 5g Creatine, 100mg ALA x5, ZMA
---------------------------------------------------------------------------


Weight
---------------------------------------------------------------------------
n/a
---------------------------------------------------------------------------


Comments
---------------------------------------------------------------------------
Crappy workout, I was very tired, felt dead the whole workout, I should have called in to work today and just slept all day..
---------------------------------------------------------------------------

Franco
05-06-2002, 02:05 PM
Originally posted by CBates

Legs
---------------------------------------------------------------------------
BB Overhand Rows: 150x11, 150x9

BB Bench Press: 280x5, 275x5

Wide Grip Overhand chins: BWx12, BWx9

Flat Bench DB Flies: 75x10, 75x8

Close Grip Underhand chins: BWx13, BWx10

BB Underhand Rows: 145x11, 145x9
---------------------------------------------------------------------------


[/B]
I can see the lack of sleep is affecting you, getting your leg day mixed up with chest and back

CBates
05-06-2002, 03:29 PM
Originally posted by FAngel

I can see the lack of sleep is affecting you, getting your leg day mixed up with chest and back

Oops, LOL.. Plan on at least getting 8-9 hours sleep tonight, so hopefully everything will get back to normal.

Marcel
05-08-2002, 10:17 PM
Wazzup CBates?

MonStar
05-09-2002, 06:29 AM
BB Bench Press: 280x5, 275x5

Flat Bench DB Flies: 75x10, 75x8

Awesome bench and fly strength CBates. Totally impressive as f*ck. Keep up the hard work. How are your abs coming along?

MS

CBates
05-09-2002, 04:15 PM
Where have you been at Marcel, haven't seen you around in a while man.. How's everything going?

Thanks MonStar, abs are coming along pretty well, I've lost 7 pounds since I started dieting about 3 weeks ago. Not great, but my upper abs are starting to show pretty well again. Now if I can just stay away from drinking on the weekends, I should have my abs looking pretty nicely by mid June, just in time for the beach.

CBates
05-09-2002, 04:21 PM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 40g of whey, 1 cup of skim milk, 1 banana, 1 tsp of cod liver oil

Post workout: 40g of whey, 40g of dextrose

Meal 2: 5 egg whites, 1 whole egg, 1/2 cup of oatmeal. 20g of whey

Meal 3: tuna sandwich w/ wheat bread, 2 servings of mixed veggies

Meal 4: salad w/ 1 can of tuna, 2 tbsp of bacon bits, 2 tbsp of olive oil and vinegar, 1 apple

Meal 5: grilled chicken breast, 1/4 cup of brown rice, boiled zucchini and squash

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Squats: 245x6, 245x6

Hamstring Curl: 90x12, 90x9

Seated Calf Raises: 205x15, 205x15

SLDL: 255x6, 255x6

Leg Extension: 90x12, 95x12

Deadlift: 275x5, 275x5

Kneeling cable crunches: 20x10, 20x10
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
183
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Pretty good workout, considering legs are by far my weakest link. But I can tell they are getting a little bigger and stronger, or maybe it's just me.
-------------------------------------------------------------------------

Shocker
05-09-2002, 04:31 PM
good strength considering it looks like ur cutting and dont get much sleep. - hectic life huh ?
good commitment.
Am I correct that you are only eating a few times a day ?

Shocker
05-09-2002, 04:32 PM
Originally posted by CBates
I do eat 6 meals a day, the reason why it doesn't look like it, is because when I make the post, it's somewhat early in the day, I update it at the end of the day with the rest of the meals I eat during the day.
gotcha

CBates
05-10-2002, 12:07 PM
Originally posted by Shocker
good strength considering it looks like ur cutting and dont get much sleep. - hectic life huh ?
good commitment.
Am I correct that you are only eating a few times a day ?

Thanks Shocker, yeah, my sleeping is really terrible. weight lifting=girls=drinking=sleeping do not mix well at all.

CBates
05-10-2002, 12:10 PM
Rest
-------------------------------------------------------------------------
4 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 40g of whey, 1 cup of skim milk, 1 banana, 1 tsp of cod liver oil

Post workout: 40g of whey, 40g of dextrose

Meal 2: protein pancakes (20g of whey, 5 egg whites, 1 whole egg, 1/2 cup of oatmeal, 1/4 cup of sugar free syrup
-------------------------------------------------------------------------


Biceps/Triceps/Shoulders
-------------------------------------------------------------------------
DB Lateral Raises: 30x10, 30x7

Weighted Dips: BW+70x10, BW+70x9

Standing BB Shoulder Press: 125x9, 125x7

Close Grip BB Bench: 200x6, 200x6

BB Curls: 105x7, 105x5

BB Shrugs: 245x8, 245x7

DB Hammer Curls: 40x9, 40x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Decent workout for not getting much sleep.. I really need to do something with my sleep, or it's going to be catching up to me really soon. I need to find a better job where I'm not working screwball hours.
-------------------------------------------------------------------------

Marcel
05-12-2002, 02:30 PM
Hey Cbates I'm back for good now. Check out my new journal. I have all the details in there. laterz bro

CBates
05-12-2002, 07:51 PM
Rest
-------------------------------------------------------------------------
2 hours (F'n great...)
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 20g of whey, 1 cup of skim milk, 1 banana, 1 tsp of cod liver oil

Meal 2: 5 egg whites, 1 whole egg, 1/2 cup of oatmeal, 20g of whey

Meal 3: 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and venigar

Meal 4: 1 can of tuna, 1/4 cup of oatmeal, 1 apple

Meal 5: 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and venigar

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Abs/Obliques/Forearms
-------------------------------------------------------------------------
Weighted Crunches: 50x15, 50x15

Static Holds: 285x20 sec., 285x10 sec

BB Oblique Twist: 140x12, 140x10

DB Side Bends: 85x11, 85x9

Wrist curls w/ palms down: 70x11, 70x8

Weighted Hanging Hip Raise: 10x12, 10x12

Reverse Grip Curls: 75x9, 75x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I feel like complete sh!t right now...
-------------------------------------------------------------------------

MonStar
05-13-2002, 06:45 AM
CBates-
Hehe bro whats with the extreme lack of sleep? I dont even know how the hell you workout.. :eek::eek:

MS

CBates
05-13-2002, 10:15 AM
Well, I usually have girls come over my house to hang out, after my son goes to bed, and I end up staying up like 4 to 6 am, then my son wakes up around 8 am. So that is what my lack of sleep is from. I get decent sleep on the weekdays, but on the weekends, I get almost no sleep.

CBates
05-13-2002, 10:24 AM
Rest
-------------------------------------------------------------------------
8 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 20g of whey, 1 banana, 1 tsp of cod liver oil

Post workout: 40g of whey, 40g of dextrose

Meal 2: 1 whole egg, 5 egg whites, 3/4 cup of oatmeal

Meal 3: baked chicken breast, 2 servings of green beans, 1 apple

Meal 4: 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil.
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
BB Overhand Rows: 155x10, 155x8

BB Bench Press: 280x6, 280x5

Wide Grip Overhand chins: BWx13, BWx10

Flat Bench DB Flies: 75x11, 75x8

Close Grip Underhand chins: BWx14, BWx10

BB Underhand Rows: 150x10, 150x11
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
185
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Great chest workout, back was decent. Also, I moved my deadlifts to leg day, because on that day I have access to a real gym, instead of my home gym, where I have a better bar to do them with. Also started taking ripped fuel, I wanted to avoid taking it becaue the number it does to my pen!s, but I miss the results I get from it..
-------------------------------------------------------------------------

MonStar
05-13-2002, 10:24 AM
You have a son? Thats crazy man I didnt know that. I am assuming that you and his mother arent still together?

MS

CBates
05-13-2002, 10:59 AM
His mother and I aren't still together, I have custody of him. She gets him one night during the week and one weekend night. But she ends up bringing him back that next morning around 8 or 9 am, so I don't get to sleep in much the next day.

Fart Barker
05-13-2002, 07:04 PM
Originally posted by CBates
Also started taking ripped fuel, I wanted to avoid taking it because the number it does to my pen!s, but I miss the results I get from it.hehe, same thing happens to me if I take too much of that stuff

MonStar
05-14-2002, 07:35 AM
BB Bench Press: 280x6, 280x5

Flat Bench DB Flies: 75x11, 75x8

Awesome strength here CBates. Very impressive. I can see that your fly strength is really improving. Thats always a good thing. Heavy flyes have really helped out my pecs I feel like I am depriving myself not doing them at all following HST. Just flat bench and dips. :(:(

MS

CBates
05-14-2002, 09:01 AM
Originally posted by MonStar
BB Bench Press: 280x6, 280x5

Flat Bench DB Flies: 75x11, 75x8

Awesome strength here CBates. Very impressive. I can see that your fly strength is really improving. Thats always a good thing. Heavy flyes have really helped out my pecs I feel like I am depriving myself not doing them at all following HST. Just flat bench and dips. :(:(

MS

Thanks MS, yeah, I can tell a pretty big difference in my chest size since I've started doing flies a few months ago. Plus since adding them to my routine, my bench has been improving a bit too.

CBates
05-14-2002, 09:04 AM
Rest
-------------------------------------------------------------------------
6.45 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 20g of whey, 1 banana, 1 tsp of cod liver oil

Meal 2: 1 whole egg, 5 egg whites, 3/4 cup of oatmeal

Meal 3: baked chicken breast, 2 servings of green beans, 1 apple

Meal 4: 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5: 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Meal 6: 1 cup of low fat cottage cheese, 1 tbsp of flaxseed oil.
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
20 minute HIIT on stationary bike
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
185
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
I would have had decent sleep, but the fookers at work made me come in an hour early.. For weighing 185, my abs are showing pretty good, not great, but I've never weighed 185 before and had abs showing, so I've put on a pretty good amount of muscle in the past 7 months since I've found this web site and got on a good diet and weight training split.
-------------------------------------------------------------------------

CBates
05-15-2002, 09:55 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 5 egg whites, 1 whole egg, 1 banana, 1 tsp of cod liver oil

Postworkout: 40g of whey, 40g of dextrose

Meal 2: 3/4 cup of oatmeal, 20g of whey
-------------------------------------------------------------------------


Biceps/Triceps/Shoulders
-------------------------------------------------------------------------
DB Lateral Raises: 30x11, 30x8

Weighted Dips: BW+75x10, BW+75x9

Standing BB Shoulder Press: 130x9, 130x7

Close Grip BB Bench: 200x7, 200x6

BB Curls: 105x7, 105x6

BB Shrugs: 245x10, 245x7

DB Hammer Curls: 40x9, 40x7
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
185
-------------------------------------------------------------------------


Music
-------------------------------------------------------------------------
Nine Inch Nails - All That Could Have Been
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout was decent, sleep was sh!tty.. Thank God I'm taking an ECA stack or I'd be dead right now.. Also added a new section, don't have much to do with weight training, but work sucks so I needed to waste my time typing something up, so I'm going to add what CD I listened to when working out.
-------------------------------------------------------------------------

Marcel
05-15-2002, 12:47 PM
Hey dude wazzup? I like listening to rap mostly but Linkin Park and POD are cool when working out. Have you listened to Linkin Park?

CBates
05-15-2002, 01:06 PM
Yeah, I like Linkin' Park, POD is alright. I've actually worked out a lot to Linkin' Park, probably a little too much, as I'm pretty bored of the CD because I've listened to it too many time. I used to listen to a lot of rap, back when D.I.T.C., Wu Tang, Boot Camp Clik, and Hieroglyphics put out good albums, but these days, it seems like mostly everything coming out isn't all that good.

Marcel
05-15-2002, 01:17 PM
Cool cool...have you ever listened to Fabolous? The dude from the Neptunes Pharell Williams collaborates with various rappers and he always makes it tight.

CBates
05-15-2002, 02:58 PM
Originally posted by Marcel
Cool cool...have you ever listened to Fabolous? The dude from the Neptunes Pharell Williams collaborates with various rappers and he always makes it tight.

I haven't actually listened to Fabulous, I've heard of him, but can't say I can name any of his songs off the top of my head. I think rap/hip hop was at its best around late 80s early 90s, after that I stopped listening to it. I just really couldn't get into the newer generation of it. Like DMX, Jay Z, Ja Rule, and so on.

Marcel
05-15-2002, 03:07 PM
Dr.Dre and Snoop - nuthin' but a g thang
2pac and Snoop - 2 of amerikaz most wanted

That will get the intensity going...:D

MonStar
05-15-2002, 09:01 PM
Weight
-------------------------------------------------------------------------
185
-------------------------------------------------------------------------

I see that your weight has been hovering around 185. Are you still trying to cut up or are you trying to put on some size?

MS

CBates
05-15-2002, 10:24 PM
Originally posted by MonStar
Weight
-------------------------------------------------------------------------
185
-------------------------------------------------------------------------

I see that your weight has been hovering around 185. Are you still trying to cut up or are you trying to put on some size?

MS

I'm trying to cut, I just reduced calories this week, and even though my weight has stayed around 185 the last 2 or 3 weeks, my body fat is dropping a little since my abs are showing better and my pants aren't as tight around the waste. I'm hoping not to drop below 180 and have some pretty good looking abs, or that is what my goal is.

Maki Riddington
05-15-2002, 10:37 PM
Originally posted by Marcel
Dr.Dre and Snoop - nuthin' but a g thang
2pac and Snoop - 2 of amerikaz most wanted

That will get the intensity going...:D

*** Marcel=ace taste in music

CBates
05-16-2002, 09:53 AM
Rest
-------------------------------------------------------------------------
6 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1 ( 8:20 am): 5 egg whites, 1 whole egg, 1 banana, 1 tsp of cod liver oil

Meal 2 (10:55 am): 3/4 cup of oatmeal, 20g of whey

Meal 3 ( 1:30 pm): baked chicken breast, 1 apple, 2 servings of green beans

Meal 4 ( 4:30 pm): 3 cups of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5 ( 8:00 pm): 1 can of tuna, 2 servings of green beans, 1 tbsp of olive oil

Meal 6 (11:15 pm): 2 servings of beef jerkey (10g pro. 1g fat per serving), 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
22 minutes HIIT on stationary bike
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Mushroomhead - XX
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Upped my cardio a bit to 22 minutes, next week will probably up it to 25 minutes a session. Sleep was pretty crappy, but not much I can do about that while working crazy @ss hours.
-------------------------------------------------------------------------

CBates
05-17-2002, 01:37 PM
Rest
-------------------------------------------------------------------------
5 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1 ( 9:00 am): 3/4 cup of oatmeal, 20g of whey

Post workout: 40g of whey, 40g of dextrose

Meal 2 (12:15 pm): 1 baked chicken breast, 3/4 of a banana

Meal 3 ( 3:00 pm): 5 egg whites, 1 whole egg, 1 tsp of cod liver oil, 1 banana
-------------------------------------------------------------------------


Legs
-------------------------------------------------------------------------
Squats: 245x8, 245x7

Hamstring Curl: 95x11, 95x9

Seated Calf Raises: 210x10, 210x10

SLDL: 255x8, 255x7

Leg Extension: 97.5x12, 100x11

Deadlift: 295x8, 295x6

Kneeling cable crunches: 20x12, 20x12
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Music
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Great workout, well, for weak @ss leg lifts anyway.. Anybody else who reads these lifts will probably be laughing their g#dd@mn @ss off at these lifts.. Sleep was crap, but I had to get up and go to F'n court this morning for a ticket, or I would have gotten better sleep...
-------------------------------------------------------------------------

rookiebldr
05-18-2002, 03:23 PM
Originally posted by CBates
Rest

Great workout, well, for weak @ss leg lifts anyway.. Anybody else who reads these lifts will probably be laughing their g#dd@mn @ss off at these lifts.. Sleep was crap, but I had to get up and go to F'n court this morning for a ticket, or I would have gotten better sleep...


Yep, this is how I feel about my weak @ss leg lifts. I see sleeping is not a strong point either. I know what that feels like as you've seen. :) :)

CBates
05-19-2002, 01:45 PM
Originally posted by rookiebldr


Yep, this is how I feel about my weak @ss leg lifts. I see sleeping is not a strong point either. I know what that feels like as you've seen. :) :)

Sucks pretty bad huh.. Every time I go through my journal and see my leg lifts, it gets me depressed as hell.

CBates
05-19-2002, 01:49 PM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1: 3/4 cup of oatmeal, 20g of whey

Meal 2: 5 egg whites, 1 whole egg, 1 tsp of cod liver oil, 1 banana

Meal 3: 1 baked chicken breast, 1 apple, 2 servings of green beans

Meal 4: 3 cup of salad mix, 1 can of tuna, 2 tbsp of bacon bits, 2 tbsp of olive oil and vinegar

Meal 5: 3 cup of salad mix, 1 can of tuna, 2 tbsp of bacon bits, 2 tbsp of olive oil and vinegar

Meal 6: 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Abs/Obliques/Forearms
-------------------------------------------------------------------------
Weighted Crunches: 50x15, 50x15

Static Holds: 285x25 sec., 285x13 sec

BB Oblique Twist: 145x10, 145x8

DB Side Bends: 85x12, 85x10

Wrist curls w/ palms down: 70x11, 70x8

Weighted Hanging Hip Raise: 10x13, 10x13

Reverse Grip Curls: 75x10, 75x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
None
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Music
-------------------------------------------------------------------------
System Of A Down - S/T
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Nothing really to say, pretty much just a blow off workout, sleep was decent, a little behind on my meals due to me sleeping in a little.
-------------------------------------------------------------------------

MonStar
05-20-2002, 07:20 AM
CBates-
How if your lower arm development now that you are really directly hitting your forearms?

MS

CBates
05-20-2002, 10:39 AM
Originally posted by MonStar
CBates-
How if your lower arm development now that you are really directly hitting your forearms?

MS

I have never measured my forearms before hitting them directly, so I'm not able to tell how much bigger they have gotten, but I can tell a lot in the definition on them.

CBates
05-20-2002, 10:43 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1 ( 7:15 am): 5 egg whites, 1 whole egg, 1 banana, 1 tsp of cod liver oil

Post workout (8:30 am): 40g of whey, 40g of dextrose

Meal 2 (10:45 am): 3/4 cup of oatmeal, 20g of whey

Meal 3 ( 1:30pm): baked chicken breast, 2 servings of green beans, 1 apple

Meal 4 ( 4:30pm): 3 cups of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5 ( 8:00pm): 1 can of tuna, 1 tbsp of olive oil, 2 servings of green beans

Meal 6 (11:15pm): 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Chest/Back
-------------------------------------------------------------------------
BB Overhand Rows: 160x9, 160x8

BB Bench Press: 280x6, 280x4

Wide Grip Overhand chins: BW+10x8, BW+10x8

Flat Bench DB Flies: 80x7, 80x6

Close Grip Underhand chins: BW+10x10, BW+10x8

BB Underhand Rows: 155x10, 155x8
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Coal Chamber - Chamber Music
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Workout was good, back is getting stronger, as I can tell when looking in the mirror too, my back is starting to get pretty defined and also spotted some veins in my back. Sleep was good, well at least for me it was. Oh and another thing, pierced nipples suck when you are working out and the weights hit them. I was getting the DB up on my chest to start flies, and one of them hit my nipple ring, it sent sever pain all through my chest..
-------------------------------------------------------------------------

CBates
05-21-2002, 10:10 AM
Rest
-------------------------------------------------------------------------
7 hours
-------------------------------------------------------------------------


Diet
-------------------------------------------------------------------------
Meal 1 ( 8:20 am): 5 egg whites, 1 whole egg, 1 banana, 1 tsp of cod liver oil

Meal 2 (11:00 am): 3/4 cup of oatmeal, 20g of whey

Meal 3 ( 1:45 pm): 1 baked chicken breast, 1 cup of green beans, 1 apple

Meal 4 ( 4:35 pm): 3 cup of salad mix, 2 tbsp of bacon bits, 1 can of tuna, 2 tbsp of olive oil and vinegar

Meal 5 ( 8:00 pm): 1 can of tuna, 1 tbsp of olive oil, 1 cup of green beans

Meal 6 (11:15 pm): 1/2 cup of low fat cottage cheese, 1 tbsp of flaxseed oil
-------------------------------------------------------------------------


Weights
-------------------------------------------------------------------------
none
-------------------------------------------------------------------------


Cardio
-------------------------------------------------------------------------
23 minutes HIIT on stationary bike
-------------------------------------------------------------------------


Supplements
-------------------------------------------------------------------------
multivitamin, 600mg calcium x3, 5g Creatine, 100mg ALA x5, ZMA, 1 cap. ripped fuel x6
-------------------------------------------------------------------------


Weight
-------------------------------------------------------------------------
n/a, scales broke, need to buy some more...
-------------------------------------------------------------------------


Workout Music
-------------------------------------------------------------------------
Deftones - White Pony
-------------------------------------------------------------------------


Comments
-------------------------------------------------------------------------
Upped cardio another minute.. Not even sure if cardio is helping me lose body fat, but oh well, it at least helps me keep from feeling lazy on the days I don't lift..
-------------------------------------------------------------------------