Ash's Journal

[Flex]

Have you tried the magic "Quorn" yet?

Really good meat replacement, made from a little fungus that is harvested in a lab - sounds bad but is high in protein and great for vegetarians. One form of it tastes and looks exactly like chicken as well which is good but kinda weird. They also do a red meat variety with mince and meat patties. They also do Pie's, roasts, ready made meals, pate, pre sliced (like presliced ham), rashers, and sausages. It's all the rage for Vegetarians in Europe but it may not be available in NZ yet. It actually tastes pretty good and I haven't been able to find anything all that negative about it. There is a bit of controversy amoungst the really hard core vege's over the fact that it is made in a lab but then you can't please everyone.

http://www.quorn.com/

Typical Values per 100g (Fillets, Nuggets, Roasts)

Energy 454 kJ (108.5 kcal)

Protein 16.9 g

Carbohydrate 4.0 g

of which sugars 0.3 g

Fats 2.7 g

of which saturates 0.9 g

Fibre 4.0 g

You might want to be careful about developing intolerances to foods - especially if you are using whey as your predominant protein source. You should be changing protein sources regularly and varying your diet. If you consume the same thing day in day out your body can develop intolerances to certain foods. Just as you cycle your training, and the types of supplements you use, you should also cycle your diet and the types of foods that you eat.

Do you use an egg white powder as that could help simplify things a bit. (do you eat eggs?) Other than that you have rice protein powder, chickpeas, lentils, nuts, seeds, pea protein powder, quinoa (all the rage again), beans, peas, rice, potatoes, oats, seaweed, spinach, plus milk, cheese, yoghurt and eggs if you're ovo-lacto....although you probably already know all these, and have your food combining sorted.

[Ash]

That's some sage advice there Flex. I have heard of Quorn but have never seen it locally. I think I'll give them a yell and see how far down NZ is in their list of priorities.

I do need to expand my protein sources - it's just irritates me that some of the other vegetarian protein powders are more expensive than good whey. I'll also have to get back into the huge omelets I used to make with heaps of veggies and a bunch of egg whites.

[waldo]

MMMMMM......Vegies and egg whites. I cheat and put two yolks in. MMMMMMMM!

[Ash]

MMMMMM......Vegies and egg whites. I cheat and put two yolks in. MMMMMMMM!

I didn't mean I used only whites - I use 2-3 yolks as well, it's just not an omelet without them.

I reckon they are much tastier when you use only whole eggs but 8-10 eggs at a time may be a bit much.

[waldo]

MMMMMM......Vegies and egg whites. I cheat and put two yolks in. MMMMMMMM!

I didn't mean I used only whites - I use 2-3 yolks as well, it's just not an omelet without them.

I reckon they are much tastier when you use only whole eggs but 8-10 eggs at a time may be a bit much.

They are also much tastier when you dump a truck load of hollandaise sauce on them! :pfft:

[Ash]

They are also much tastier when you dump a truck load of hollandaise sauce on them! :pfft:

I am sure they are but I am not really thinking of trying out for the role of "Fat Bastard" in the next Austin Powers movie

[jono]

They are also much tastier when you dump a truck load of hollandaise sauce on them! :pfft:

I am sure they are but I am not really thinking of trying out for the role of "Fat Bastard" in the next Austin Powers movie

lol. i duno why you guys are so afraid of whole eggs. i bet u eat far worse stuff than eggs in ur diet yet you choose to single eggs out :shock:

[Ash]

lol. i duno why you guys are so afraid of whole eggs. i bet u eat far worse stuff than eggs in ur diet yet you choose to single eggs out :shock:

I chew on lead pipes...does that count? :pfft:

[waldo]

lol. i duno why you guys are so afraid of whole eggs. i bet u eat far worse stuff than eggs in ur diet yet you choose to single eggs out :shock:

I chew on lead pipes...does that count? :pfft:

I sniff petrol....

Seriously, saturated fat scares me a little owing to a pretty shitty genetic code gifted to me by my loving parents, a fairly dark past diet wise, and a couple of health problems of my own that manifested themselves during my dark past. So consequently my diet is pretty low in a lot of things. A couple of yolks on a weekly basis is sweet. I certainly don't single eggs out at all, nor do I eat eggs (whites only or whole) on a daily basis.

[Varven]

Every morning my day starts with

3 whole eggs, 5 whites only and ocassionaly a dash of mozarella cheese smacked into a yummy omellete.

I ocassionally add green peppers, mushrooms and bits of pineapple to the mix.

Eggs are a god sent gift to the BB's, cant understand people who avoid them.

edit:

Roughly speaking, 3 whole, 5 whites in the am would give you a 30g protein hit and 1whole + 3 whites before bed would give you another 15g protein.

45g additional protein a day, there you go Ash, time for some egg lovin :pfft:

[Marcus]

I avoid them because I am seriously allergic to them.

I'd eat them if I could....promise. :pfft:

[Ash]

Bis, forearms, calves, hams and quads today.

Seated alternate DB curls

LT 22.5 x 12 TT 25 x 8

I could really have used a set of 23.5kg DBs here. The jump to 25kg was a bit too big to get 10 reps, hell I nearly bugged out my eyeballs trying for 8. Maybe a set of those 0.5kg magnetic weights to attach to the DBs is a good idea - I'll try track down a set.

Wrist curls

LT 50 x 11 TT 50 x 12

Standing calf raises

LT 118 x 11 TT 118 x 12

SLDL

LT 65 x 15 TT 70 x 13

Leg press

LT 270 x 20S, 240 x 20S

TT 280 x 20S, 240 x 20S

These damn things just about did me - stretching after the 2nd set was just lovely (if you're a masochist).

The bad news is that I've got a tendon below my knee that's totally stuffed where it inserts into or crosses over my shin. :madman:

It took months to come right last year and doing hack squats has re-injured it. I can do leg press with some pain but it's not too bad. Hacks on the other hand are out for a while, so unless I can find something else that doesn't irritate it, I'll be leg pressing until the cows come home. :roll:

[waldo]

Patella Tendonitis.....taping across the tendon where it inserts in your tibia can help. The other thing to do is make sure your knees track over your toes, not WAY over, as hack squats are inclined to do, but as if you could drop a plumb line from your knee cap to your second toe while you are sitting in the bottom of the squat. A good exercise, for sure, but the amount of people I have known who have really hurt knees doing it is silly.

[Pseudonym]

Every morning my day starts with 3 whole eggs, 5 whites only and ocassionaly a dash of mozarella cheese smacked into a yummy omellete.

Don't you find this takes too long to prepare in the mornings? Or do you make it the night before? (I found it went all watery overnight when I tried that)

Personally, I have three eggs in the mornings, and I beat them into my porridge oats with a handful of raisins and plenty of salt. Nutritious, quick, and even vaguely edible.

[Ash]

Patella Tendonitis.....taping across the tendon where it inserts in your tibia can help. The other thing to do is make sure your knees track over your toes, not WAY over, as hack squats are inclined to do, but as if you could drop a plumb line from your knee cap to your second toe while you are sitting in the bottom of the squat. A good exercise, for sure, but the amount of people I have known who have really hurt knees doing it is silly.

Thanks Waldo - I'll look into taping it.

This is one of those STUPID injuries that was caused by the world's worst designed total POS seated leg curl machine. :madman:

[Varven]

Every morning my day starts with 3 whole eggs, 5 whites only and ocassionaly a dash of mozarella cheese smacked into a yummy omellete.

Don't you find this takes too long to prepare in the mornings? Or do you make it the night before? (I found it went all watery overnight when I tried that)

Personally, I have three eggs in the mornings, and I beat them into my porridge oats with a handful of raisins and plenty of salt. Nutritious, quick, and even vaguely edible.

Yeah it takes long, thus I prioritised my lifestyle :

I pushed all my papers to start at 12 pm at uni so I have enough time to cook and eat in the morning + meals for all day long.

This semester Im shafted, I have papers starting at 8 am, dont know how Im going to satisfy my egg craving.

[Chas]

This semester Im shafted, I have papers starting at 8 am, dont know how Im going to satisfy my egg craving.

Welcome to the real world kid :pfft: Start gettin your but otta bed at 5am !

[Ash]

I had a really good workout today!

My mental focus during each set is getting to new levels, I feel like Hannibal Lecter stalking his next meal...nothing else matters :madman:

I suppose that's easy when you only need to work up the enthusiasm for 5 serious sets per session but I am loving training like this.

Incline Smith Machine bench press

LT 52.5 x 14 RP TT 55 x 9

Seated BB military press

LT 60 x 17 RP TT 62.5 x 10

Close grip BB bench press

LT 85 x 16 RP TT 85 x 10

Hammer Pulldowns

LT 65 x 18 RP TT 65 x 11

Machine Rows

LT 80 x 18RP TT 80 x 11

Now that I am not doing any RP sets, I can add DBs back to my routine. I think I'll drop smith machine incline press and smith machine military press in favour of incline DB press and seated DB press. Looking forward to chucking some DBs around for the first time in months.

[jono]

great work man. glad to here you coming back to the true side .. DBS :grin:

[Growth]

Nice workout. Have you thought about adding the db work in and keep the bb work too?

[Ash]

Nice workout. Have you thought about adding the db work in and keep the bb work too?

I'll still be doing BB inclines and BB military press, so I'll be getting the best of both worlds, just dropping the smith work for a while.

I'll keep the 2 machines I am using at the moment though because I've been making good progress with them.

[Ash]

great work man. glad to here you coming back to the true side .. DBS :grin:

I've always liked using DBs but as the weights go up, it gets to a point where getting them into position is harder (and riskier for me) than doing the actual movement. :cry:

I figure I can make some decent progress up to that point and then put the smith machine work back into the mix instead of DBs.

[jono]

great work man. glad to here you coming back to the true side .. DBS :grin:

I've always liked using DBs but as the weights go up, it gets to a point where getting them into position is harder (and riskier for me) than doing the actual movement. :cry:

I figure I can make some decent progress up to that point and then put the smith machine work back into the mix instead of DBs.

lol yeah for me getting the dbs into place is harder than the actual exercise

[Ash]

lol yeah for me getting the dbs into place is harder than the actual exercise

I hurt my shoulder quite badly a couple of years ago trying to get some DBs up for seated DB press. since then I'll only use them until I start battling to get the damn things in place. As productive as DBs are, I just can't afford any more injuries.

Excuse me if I am going senile and I've already mentioned these DB hook things but they seem like a good idea:

http://www.fitstep.com/Misc/Newsletter- ... -hooks.htm

[jono]

lol yeah for me getting the dbs into place is harder than the actual exercise

I hurt my shoulder quite badly a couple of years ago trying to get some DBs up for seated DB press. since then I'll only use them until I start battling to get the damn things in place. As productive as DBs are, I just can't afford any more injuries.

Excuse me if I am going senile and I've already mentioned these DB hook things but they seem like a good idea:

http://www.fitstep.com/Misc/Newsletter- ... -hooks.htm

yeah they would be a good idea but im too lazy to do anything like that. besides you can just put up one db with both hands they ask any random to hand you the other 1.