The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Push powerlifting heathj's Avatar
    Join Date
    Mar 2001
    Location
    WA, USA
    Posts
    5,234
    DIET

    Meal 1

    1 Cup Oats - 6g fat/ 54g carbs/ 10g protein/ 310 cals
    1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 84 cals
    2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 48 cals
    1 Whole Egg - 4g fat/ 1 g carbs/ 12g protein/ 88 cals

    Cals: 530
    Fat: 10g
    Carbs: 69g
    Protein: 41g


    Meal 2

    1 Can Albacore Tuna - 1g fat/ 0g carbs/ 37.5g protein/ 175 cals
    1 Tbsp. Mayo - 3g fat/ 2g carbs/ 0g protein/ 35 cals
    4 12 grain bread - 8g fat/ 48g carbs/ 16g protein/ 440 cals

    Cals: 650
    Fat: 12g
    Carbs: 50g
    Protein: 53.5g


    Meal 3 -

    2 Scoops Whey - 0g fat/ 6g carbs/ 40g protein/ 200 cals
    2 cups milk - 0g fat/ 24g carbs/ 18g protein/ 160 cals

    Cals: 360
    Fat: 0g
    Carbs: 30g
    Protein: 58g



    Meal 4 -

    142g Chicken Breast - 2.5g fat/ 0g carbs/ 31g protein/ 146.5 cals
    1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
    1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

    Cals: 330
    Fat: 2.5g
    Carbs: 15g
    Protein: 60g


    Meal 5 -

    2 Egg Whites - 0g fat/ 2g carbs/ 10g protein/ 48 cals
    1 Whole Egg - 4g fat/ 1g carbs/ 6g protein/ 60 cals
    1 Scoop Whey - 0g fat/ 3g carbs/ 20g protein/ 100 cals
    1 cup milk - 0g fat/ 12g carbs/ 9g protein/ 80 cals

    Cals: 288
    Fat: 4g
    Carbs: 18g
    Protein: 45g




    TOTALS:

    Cals: 2158
    Fat: 28.5g
    Carbs: 182g
    Protein: 257.5g
    Water: 5 liters
    Sleep: 8 hours



    Training - Modified version of Cobra's bodyparts 2 times per week -

    Monday

    Chest:

    Flat DB Bench (3 sets of 10, 10, 8)
    Incline BB Bench (3 sets of 10, 10, 8)

    Back:

    Deadlifts ( 3 sets of 6, 6, 6)
    Pullups (3 sets to failure)
    T-Bar Rows (3 sets of 6, 9, 12)

    Delts:

    Seated DB Shoulder Press (3 sets of 6, 9, 12)
    Upright Rows (3 sets of 6, 9, 12)

    Traps:

    BB Shrugs (3 sets of 6, 9, 12)
    Lateral Raises (2 dropsets using a 5, 7, 9 rep scheme each dropset)

    Abs:

    15 minutes on Ab Do-er


    Tuesday

    Arms:

    Lying Triceps Extensions (4 sets of 6, 8, 10, 12)
    Standing BB Curls (4 sets of 6, 8, 10, 12)
    Forearm Curls (2 sets of 45)
    Forearm Ext (2 sets of 45)

    Legs:

    Squats (3 sets of 6, 9, 12)
    Leg Extensions (3 sets of 6, 9, 12)
    Leg Curls (3 sets of 6, 9, 12)
    Seated Calf Raises (1 set of 30)
    Standing Calf Raises (1 set of 30)

    Abs:

    15 minutes on Ab Do-er

    Cardio @ Night:

    Run 3-4 miles


    Wednesday

    Rest


    Thursday

    Chest:

    Flat DB Bench (3 sets of 10, 10, 8)
    Incline BB Bench (3 sets of 10, 10, 8)

    Back:

    Deadlifts ( 3 sets of 6, 6, 6)
    Supinated Chins (3 sets of 6, 9, 12)
    T-Bar Rows (3 sets of 6, 9, 12)

    Delts:

    Seated DB Shoulder Press (3 sets of 6, 9, 12)
    Upright Rows (3 sets of 6, 9, 12)

    Traps:

    BB Shrugs (3 sets of 6, 9, 12)
    Lateral Raises (2 dropsets using a 5,7,9 rep scheme each dropset)

    Abs:

    15 minutes on Ab Do-er

    Cardio @ Night:

    Run 3-4 miles

    Friday

    Arms:

    Lying Triceps Extensions (4 sets of 6, 8, 10, 12)
    Standing BB Curls (4 sets of 6, 8, 10, 12)
    Forearm Curls (2 sets of 45)
    Forearm Ext (2 sets of 45)

    Legs:

    Squats (3 sets of 6, 9, 12)
    Leg Extensions (3 sets of 6, 9, 12)
    Leg Curls (3 sets of 6, 9, 12)
    Seated Calf Raises (1 set of 30)
    Standing Calf Raises (1 set of 30)

    Abs:

    15 minutes on Ab Do-er


    Goals are to lose weight (10 pounds or so), lose about 4-6 percent bodyfat and maintain my muscle mass, all by August. Comments and suggestions appreciated.

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  3. #2
    Push powerlifting heathj's Avatar
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    Oh and when I work I will be replacing Meals 4 and 5 with a two meal replacements equalling 76g protein/ 38g carbs/ 5g fat...Which would bring my totals to 228.5g protein/ 185g carbs/ 27g fat.

  4. #3
    Senior Member Cackerot69's Avatar
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    Jan 2001
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    Moisturizing kimpy's face.
    Posts
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    Heath, you don't need to weight train or diet - just use the Ab Do-er for 2 minutes a day, ripped abs in no time!

  5. #4
    Push powerlifting heathj's Avatar
    Join Date
    Mar 2001
    Location
    WA, USA
    Posts
    5,234
    Ha! No...actually,..I can tell a difference when I use it.

  6. #5
    MulletII - AKA Ninja Boner Gyno Rhino's Avatar
    Join Date
    Jun 2001
    Location
    FFFA Headquarters
    Posts
    11,468
    I'd guess that Cobra's routine is better suited for bulking. It looks like it'd overtrain you if you aren't eating calories out the ass.

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