Goal - 125kg by December '08

[poos_n_wees]

Today need to hit the hammies hard - any suggestions?...

Does your gym have a GHR machine? Or if your back aint too fatigued from yesterday's training.. you could try Romanian DLs? Oh and unilateral lying leg curls.. :twisted:

[SamWelly]

samwelly how did u work out how much protein is in the chicken breast?

320 grams of protien per kilo / 1000 * 250 = 80

[disasterpiece]

samwelly how did u work out how much protein is in the chicken breast?

320 grams of protien per kilo / 1000 * 250 = 80

wow man that is almost 2 times as much protein as ive ever heard of in that amount of chicken :? . What do other people think of the amount of protein in chicken breast? (I am interested to know this)

[samoan_muscle]

samwelly how did u work out how much protein is in the chicken breast?

320 grams of protien per kilo / 1000 * 250 = 80

wow man that is almost 2 times as much protein as ive ever heard of in that amount of chicken :? . What do other people think of the amount of protein in chicken breast? (I am interested to know this)

Cooked or uncooked sam?

[SamWelly]

I just spoke to tegal who gave me the following

Per 100 grams of skinless boneless chicken breast:

Energy 456kj

Protein 22.9

1.8 grams fat

Less than 1 gram saturated

Carb 0

Sugar 0

Sodium 52mg

Shit. That sucks. Always thought it was closer to 30!

[craig.j]

Current Diet:

Train 730pm

PWO:

Shake - 36 grams protein and 3 grams Glucose, 4 Kre Alkaline, Glucosamine, Fish oil.

quote]

im no nutritionist but isnt this the best time for glucose uptake? why so little after your workout?

[SamWelly]

Sorry I meant to write Glutamine haha.

I use Maltro Dexrin and Dextrose PWO rather than glucose for an insulin spike.

[Dale]

I just spoke to tegal who gave me the following

Per 100 grams of skinless boneless chicken breast:

Energy 456kj

Protein 22.9

1.8 grams fat

Less than 1 gram saturated

Carb 0

Sugar 0

Sodium 52mg

Shit. That sucks. Always thought it was closer to 30!

Crop & Food Research put out a complete tested food book each year, which any good nutritionist will have a copy of or online resource. This states:

Chicken Breast, grilled no skin 100g

Protein 31g

Fat 4g

Carbs 0g

Calories 160

The difference will be accounted for by loss of water on cooking. Tegal raw chicken may well be 22g per 100g. When it is grilled, the water is reduced so 100g grilled chicken breast becomes 31g protein per 100g. Tegals fat content seems on the low side compared to C&F Research's figures. Maybe it was another brand they tested? Fat chickens

[SamWelly]

Ahh thanks for that Dale. Knew something seemed strange. I weigh it after being cooked so the 320grams per kilo was pretty close.

Got scared I was missing out on 70grams of my precious protein

[Dale]

we cant have that, you better eat another chicken a day just to make sure!

[poos_n_wees]

Hey dude, how do you calculate your total cals/macros? Do you use excel or an online website? Just wondering.

[INSPECTOR64]

Where do you buy all your chicken from Sam?

[Dale]

Hey dude, how do you calculate your total cals/macros? Do you use excel or an online website? Just wondering.

Not sure if you are asking me Poos? 31g x 4 cal/g for protein plus 4 x 9 cal/g for fat plus 0 x 4 cal/g for carbs = 160. I may have rounded off the actual figures to whole numbers as the actual figure from memory in Crop&Food book is 166 cal/100g so may be some additional fractions of protein and fat in their book. I didnt have book with me when posting. You can get online resource also and pay for it. book costs about $50-60 and they put it out each year. I have one from a few years ago.

[poos_n_wees]

Not sure if you are asking me Poos? 31g x 4 cal/g for protein plus 4 x 9 cal/g for fat plus 0 x 4 cal/g for carbs = 160. I may have rounded off the actual figures to whole numbers as the actual figure from memory in Crop&Food book is 166 cal/100g so may be some additional fractions of protein and fat in their book. I didnt have book with me when posting. You can get online resource also and pay for it. book costs about $50-60 and they put it out each year. I have one from a few years ago.

I was asking everyone lol.

Thanks Dale. I was just interested in how you guys keep track of your daily cals to monitor progress.. but I guess thats a new thread. Cheers!

[SamWelly]

Hey dude, how do you calculate your total cals/macros? Do you use excel or an online website? Just wondering.

I don't count callories. Reduce them if I am gaining fat, Increase if strength or bodyweight weight starts to dip. It's easy when you are lean enough to see the difference in cals - had problems when I was up around 16% BF.

[SamWelly]

Haven't posted my last couple of workouts - they haven't been the best and I have been really busy.

Did Legs last night.

Squats:

130kg for 8 (Warm Up)

140kg for 8

160kg for 6 (NEW PB)

180kg for 5 (NEW PB)

Leg Press:

200kg for 10

240kg for 10

280kg for 10

280kg for 10

Leg Curl:

90kg for 10

100kg for 10

105kg for 10

110kg for 10

Stoked with the new PB. Will be cranking out 200kg next month I reckon. Going to pick the volume up for a bit to get my knees up to standard.

[SamWelly]

Squats were freaking deep last night and have some strain on my knee joints - is this normal? Maybe I should just go to parralel?

[SoaringSwine]

Squats were freaking deep last night and have some strain on my knee joints - is this normal? Maybe I should just go to parralel?

Depends how you are squatting. Are your knees floating forward or not?

[SamWelly]

Nah they are pretty stable. They click lightly normally think it was all the skateboardining I did as a kid. 12 stair kickflips f*ck you up badly if you don't get it right

[SoaringSwine]

Nah they are pretty stable. They click lightly normally think it was all the skateboardining I did as a kid. 12 stair kickflips f*ck you up badly if you don't get it right

Okay more of a PL style squat than oly/BB. I think it's a bit of a myth that going deeper is worse for your knees. You must be reasonably wide already if your knees are going forward.

[SamWelly]

I go feet as far apart as my outer delts, 15-20 degree foot angle. Down to where my hammies are nearly touching my calves. I'll put a vid up next week to critique.

[biggurl27]

Well done on PBs Sam! You will be doing well over 200kgs in no time!

[SamWelly]

Last night:

Incline Bench

Trained chest 3 days before so wasn't after anything special - just volume.

100kg for 10

120kg for 8

100kg for 10

100kg for 8 (failed)

Tricep Dip Machine Press

Whole stack + 40kg for 10

Whole stack + 50kg for 10

Whole stack + 55kg for 10

Whole stack + 60kg for 10

Whole stack + 40kg for 10

Skull Crushers with EZ Bar

60kg for 10

50kg for 10

50kg for 10

50kg to failure

CG Cable Kickbacks

Whole stack + 2.5kg per set added to side - 4 sets of 10

Lateral Shoulder Raise\

25kg for 10

25kg for 10

20kg for 10

22.5kg for 10

Mean workout. Massive tricep pump. Bringing up my lagging upper chest and trying to round off my shoulders to match they're thickness. Its all about symetry at the moment.

[2guns]

Lateral Shoulder Raise\

25kg for 10

25kg for 10

20kg for 10

22.5kg for 10

is this single arm at a time or both together?

[SamWelly]

Both together