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Thread: on the road to Lean

  1. #1
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    on the road to Lean

    Goal =Get Lean by Jan 1 without cardio
    Stats=about 170-180,5'9 i dont check the scale cause i really dont care

    Meal1-6:00am Protein shake or 5egg whites

    7:00am-8:00am-WEIGHT LIFTING

    Meal2-8:00am(POSTWORKOUT) Gatorade or a banana with 44whey protein and 5gram creatine

    Meal3-About 11am 1pound of grilled chicken breast,since Hot bars say 4.99per pound i assume i get that 1pound(SHITLOAD OF PROTEIN,no carbs)

    Meal4-3:30pm-4:00pm 1cup cottage cheese with 1/3oat Bran(21carbs) and 5egg whites

    Meal5-2chicken breast with Chick Peas or Broccoli or Salad

    Meal6-5egg whites


    SUPPLEMENTS =Whey Protein Powder,Creatine,ZMA, Vitamin b12 and multivitamin



    Routine -Monday - Chest/Back Workout
    -Tuesday - Shoulders/Biceps/Triceps
    -Wednesday -REST DAY
    -Thursday - Legs/and some ab workout
    -Friday - train every bodypart with less weight more reps 3sets eat


    SATURDAY-SUNDAY REST DAYS,EAT CLEAN
    WHOOP

  2. #2
    Push powerlifting heathj's Avatar
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    Good luck with cardio....

  3. #3
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    -Wednesday November 6 , REST DAY!!!!!!!!!!
    NO ACTIVITIES EXCEPT SLEEP,TV and STUDY,CARBS WILL BE LOWERED A LITTLE
    on rest days i eat allot of cottage cheese,since it taste so dam good

    Meal1-1cup low fat cottage cheese,1/3oatbran,5egg whites,1tbsp sugar free fatfree jam,2sugar free packets

    Meal2-1cup cottage cheese,Protein Powder

    Meal3-1cup cottage cheese,1/3oatbrain,5egg whites, 1tbsp sugar free fat free jello

    Meal4-2chicken breast and some sort of veggies

    Meal5-5egg Whites
    WHOOP

  4. #4
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    Nov 8,2001

    -Diet Was good

    Leg Workout/Abs/Cardio

    Leg Extension- 4sets at 90lbs 12reps
    Hamstrings- 4sets at 45lbs 12reps
    Seated Leg Curl- 6sets at 90lbs 12reps
    Dumbbell lunges- 4sets at 70lbs 12reps

    DeclineCrunchs-5sets of 12
    Dumbbell Sidebends-4sets of 12

    Cardio-11mins burned 150 calories

    I dont train legs intense because i walk allot of stairs get knee pain
    WHOOP

  5. #5
    Push powerlifting heathj's Avatar
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    No cardio?

  6. #6
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    hehe decided to do cardio since i go ez on LEGS
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  7. #7
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    Nov 9 ,2001

    Meal 1(5am) - 1whole egg

    6:40am-8:00am GYM TIME

    meal 2-post workout shake

    meal 3- protein shake,4egg whites

    Meal 4- 1cup cottage cheese with 1/3oat Bran(21carbs) and 5egg whites

    Meal 5- 2chicken breast with Chick Peas or Broccoli or Salad

    Meal 6- 5egg whites

    Workout
    Decline Chest
    Incline Chest
    DB BENCH

    BACK WORKOUTS SUPERSET WITH SHOULDER WORKOUT

    Cardio -Burn 200cals
    WHOOP

  8. #8
    Senior Member Wizard's Avatar
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    Originally posted by reso

    Cardio -Burn 200cals
    You actually burn more calories than the cardio machine indicates,depending of course on the intensity of the session.(because of the elevated rate of metabolism after cardio)

  9. #9
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    wizard for real? i dont need cardio than??
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  10. #10
    Senior Member Wizard's Avatar
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    Well,not precisely.
    Actually,the point is that you should aim for shorter lasting cardio sessions but with higher intensity.You can try intervals,it's ace for weight loss.It's something you can do to accelerate your metabolic rate and to avoid getting bored as you do when you do 30-60mins of low intensity cardio.

  11. #11
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    Nov 11, 2001 Rest

    Meal1 5eggwhites,1/3oatbran,1cup cottage cheese
    Meal2 5eggwhites,1/3oatbran,1cup cottage cheese
    meal3 1scoop protein powder,1cup cottage cheese
    meal4 2chicken breast,1/2cup beans
    meal5 5eggwhites


    I LOVE COTTAGE CHEESE

    REST DAY
    WHOOP

  12. #12
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    Nov 10, rest Day


    Meal1-1cup cottage cheese,5eggwhites,1/3oatbran
    Meal2-1cup cottage cheese,5egg whites,1/2oatmeal
    meal3-1cup cottage cheese mixed with protein powder
    meal4-2chicken breast,1/2cup kidney beans
    meal5-protein shake

    did like 18 low intense cardio
    Last edited by reso; 11-12-2001 at 02:12 PM.
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  13. #13
    Senior Member Wizard's Avatar
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    Yo,cottage is ace,just be careful,it may contains too much sodium.

  14. #14
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    yep,i DRINK ALOT OF WATER heheh
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  15. #15
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    Nov 12,2001

    Meal1-1whole egg
    Meal2-PostWorkout Shake
    Meal4-out 2-3cut up grilled chicken breast
    Meal4-1cup LF cottage cheese,5eggwhites,1/3oatbran
    Meal5-2chicken breast,1/2cup kidney beans
    Meal6-5eggwhites

    TRAINING DAY CHEST/BACK
    WHOOP

  16. #16
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    Nov 13,2001 1st Cheat day of the first 28days dieting

    Meal1-1whole egg

    Gym- Did Shoulders/Biceps/Obliques and some cardio

    Meal2-Post workout Shake


    Meal3-(CHEAT DAY BEGAN)
    about 2 grilled up chicken breast,some chinese chicken and shrimp, vegatable rice
    3bagels- Blueberry cinnamin bagel, and 2 cranberry walnut bagels
    1 blueberry cheese danish

    Meal4-about 4bowlss of cereal and milk about 150carbs or so, few sour fish and a few bights of chocolate,chocolate milk than i passed out

    meal5-as i type this i am eating chinese sesame chicken
    Last edited by reso; 11-14-2001 at 12:22 PM.
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  17. #17
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    Nov 14, 2001
    Back on Track
    Today I wasn't able to hit the gym in the morning like I always do,since its basically my REST DAY and I Dont have class's but i did hit the gym

    Meal1-4eggwhites,1cup LF Cottage Cheese,1/3oatbran
    Meal2-1cup LF Cottage Cheese, 1/3oatbran

    GYM TIME -Cardio session burned 200cals plus did multi workout did 3sets of DB BENCH for chest, T-Rows of Back, For shoulders i did Upright Rows and front laterial raises and 5sets of Leg Presses and kept it simple, went a little heavy on some of the sets

    Meal4-POST WORKOUT -5eggwhites,1cup LF Cottage Cheese, 1/3oatbran

    Meal5-2chicken breast, 1/2cup kidney beans
    Meal6-5eggwhites
    Last edited by reso; 11-14-2001 at 12:21 PM.
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  18. #18
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    Nov 15, 2001

    cardio session +legs

    Cardio-400cals burned

    Meal1-Protiein Shake/1apple
    Meal2-Diet Black Cherry Soda/1cup LF cottage Cheese
    Meal3-5egg whites/1cup LF Cottage Cheese/ 1/3oatbran
    Meal4-2chicken breast/1/2cup chick peas
    Meal5-5egg whites

    weighed today 162??? tuesday i was 158 when i cheated wtf?
    WHOOP

  19. #19
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    Nov 16, 2001

    Meal1-Ate half a scoop of protein powder

    GYM TIME Did a multi rountine chest/back/shoulders/obliques and cardio burned 200cals

    Meal2-PostWork Protein Shake and 1apple
    Meal3-1cup LF Cottage cheee
    Meal4-1cup LF cottage cheese,1/3oatbran/5egg whites
    Meal5-2chicken breast,1/2cup chick peas
    Meal6-5eggwhites
    WHOOP

  20. #20
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    -Rest Day-

    Meal1-5eggwhites,1/2cup oats,1cup LF CC
    Meal2-5eggwhites,1/3oatbrain, 1cup LF CC
    Meal3-Maybe tuna fish on brown rice,tuna on salad, or LF CC
    Meal4-Protein Shake
    Meal5-2chicken breast,1/2cup chic peas
    Meal6-5 egg whites
    WHOOP

  21. #21
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    --REST DAY--

    checked waist ,I assume i did it right because i took the tape measure and measured above belly botton

    31

    Meal1-1cup LF CC,1/3oatbrain,Half a scoop Protein Powder

    Meal2-Whole Wheat Tortita Bread(34Carbs) with tunafish(about 50gram protein) + 2tbsp salad dressing FF (7gram carbs)

    Meal3-Cottage Cheese

    Meal4-Chicken breast and chick peas
    Last edited by reso; 11-18-2001 at 07:44 AM.
    WHOOP

  22. #22
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    Nov 19,2001

    today was hard,i had clean meals but i was talking myself out of cheating,trying to buy a bagel................

    Meal1-Postwork Shake,1apple
    Meal2-LF COTTAGE CHEESE
    MEAL3-1cup LF COTTAGE CHEESE,4eggwhites,1/3oatbran
    Meal4-3chicken breast, 1/2cup chick peas
    Meal5-1/2cup cottage cheese

    TODAY WAS CHEST/BACK
    WHOOP

  23. #23
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    Nov 22,2001

    Decided today wasn;t gonna be rest day just in case i wont hit gym on thanksgiving

    Did LEGS/TRICEPS/BICEPS/ABS

    Meal1
    1/3oat bran 7/19/2.5 120
    1cup LF Cottage Cheese 26/14/0 160
    5eggwhites 17.5/0/0/ 70
    Total 50.5/33/25/350cals

    Meal2(postwork)
    1/3oat bran 7/19/2.5 120
    1cup LF Cottage Cheese 32/8/2 180
    1Scoop protein Powder 22/2/1.5 110
    Total 61/29/5/410cals

    Meal3
    1/2oats 5/27/3 150
    1/2cup LF Cottage Cheese 16/4/1 90
    1Scoop Protein Powder 22/2/1.5/ 110
    Total 43/33/5.5/350cals

    Meal4
    2chicken Breast 40/0/4 196cals

    Meal5
    5eggwhites 17.5/0/0 70cals
    WHOOP

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