Jesse's Journal (or JJ if you like)

[jesses]

Cheers for that stuff Luigi I've got it all noted down. See if I can improve tomorrow

[kiwi28]

Sheesh you're a hard man Varven, nothing wrong with a banana or carrot now and then but WTF is a mashmellow?? :pfft:

Yeah in hindsight you are right, a carrot maybe high g.i, but a quick glance reveals it doesnt have MUCH carbs, so no harm.

But bananas, I disagree, save it for post workout or breakfast I say. At other times its bound to only give a sugar spike!

Marshmellows... are you being sarcastic that I included them in the no-eat list or?

Hi Jesse

Sorry to barge into your journal :oops: ...I couldnt find anywhere else to discuss this....

Varven in regards to high GI, carrots may be high but exactely like you said don't have much carbs.

This is when GL (glycaemic load) comes into play and is a much better indicator of how certain foods will effect blood glucose levels

GL= (GIx carb perserving)

GL 0-10 LOW, GL 11-19 MED, GL >20 HIGH

80 g cooked carrots GL = 2

150g instant white rice = 29

BUT when athletes (high activity levels) eat high CHO/high GI foods blood glucose and insulin levels rise far less than the average person. GI was really only developed for people with diabetes and overweight or obese sendentry people with high blood fat levels (cholesterol/triglycerides) and high insulin levels.

IN saying that though INSULIN itself is the bodies own very powerful anabolic hormone so definitely appropriate for post training e.g 35-100gm carbs when combined with creatine post workout creates a fantastic environment for maximal creatine and nutrient uptake.

ISNT that what trainings all about working shit hard at the gym and then finally getting to have all your delicious carbs PWO?

I may have confused everyone including myself and its past my bedtime haha so hopefully all this is not gibberish would love to continue discussion with others about GI or GL, perhaps on another forum....

GET TO BED! :x

AJ

[Luigi]

yea but you still need to eat carbs during the day to fuel your workouts...

[kiwi28]

yea but you still need to eat carbs during the day to fuel your workouts...

Oh yip definitely otherwise we would all be walking zombies with hypoglycaemia... :wink:

[kiwi28]

[quote name="kiwi28

GL= (GIx carb perserving)

GL 0-10 LOW' date=' GL 11-19 MED, GL >20 HIGH

Sorry left off the last bit of equation.. :oops:

GL = (GI x carbs per serve) /100

[Varven]

So Kiwi28 can I replace my post work out dextrose with a jam sandwich (its yummier) ?

[jesses]

so todays events went something like this

Up at 730 coz I was fairly tired. Had a 30g shake with 4gish of glutamine. Then went for a bike ride for morning cardio. I love riding so was gone a bit longer than expected. Got breakfast at 9, 5 eggs (1 whole, 4 whites) and half cup oatmeal. next meal at 11 120g tuna and another half cup oats. Lunch at 1 was 130g chicken, 50g egg noodles and some salad greens. Had some yoghurt (180g) at 3 and 30g shake at 4:15. Weights at 5 did an hour of shoulders with some ab work. Tried a new shoulder exercise today, its like an incline fly but lying face down on the bench and pull with the backs of your shoulders. didnt really push myself just got used to the feel of the exercise.

4x15 Arnold press 14.5, 17, 14.5, 14.5, 5x19.5 weights per arm

5x15 Lat raises 9.5, 9.5, 9.5, 9.5, 9.5

3x20 Knees raise 7, 7, 7

3x15 Front raises 7, 7, 7

High cable crunch 30x60, 20x70, 20x70

Had to cut it a bit short as I had a meeting to go to. Would have liked to get in another couple sets with the front raises.

had 50g whey/casein shake postworkout, 5g creatine and treated myself to a moro bar. Had a bunch of little pastry things to taste at my meeting so probly wont have much for tea, feeling pretty full.

30g casein before bed then its off to sleep.

[jesses]

so today I didnt do a workout normally do but I'm gonna meet up with someone and do it tomorrow. Early start at work which jacked the morning cardio idea. Had 4 egg whites and about 150g of tuna at 6:15 then off to work. Half cup oats and a banana at 9 and then 130g chicken and a load of green beans, lettuce, carrot, broccoli at 11:30. Had a 30g protein shake at 2 then didnt eat for the next few hours cause I wanted to have a nice empty belly to do cardio on. Did a bodypump class at 5:15 till 6:15 and then tried a Horleys high protein hit I thinks its called. 30g protein, 24g carbs, 1.5g fat tasted pretty good but bloody expensive. Had tea at7:20 bout 230g silverside with the fat trimmed off, like half a plateful of peas and about 10 chips. Just had another 30g shake and a 30g casein to follow before bed.

Also found a thing called the rock hard challenge. Done by the muscle and fitness magazine, am a bit late to join up to it but was thinking about doing it at the start of next year when I get back from the hols. Looks pretty hard out should be interesting to see what its like. That should take untill end of april then I was thinking about bulking up for 5 months, see if i can break 80kg without going over 15% bodyfat. Then 2 months to rip up for december next year.

anyways thats just me thinking out loud

[Luigi]

so today I didnt do a workout normally do but I'm gonna meet up with someone and do it tomorrow. Early start at work which jacked the morning cardio idea. Had 4 egg whites and about 150g of tuna at 6:15 then off to work. Half cup oats and a banana at 9 and then 130g chicken and a load of green beans, lettuce, carrot, broccoli at 11:30. Had a 30g protein shake at 2 then didnt eat for the next few hours cause I wanted to have a nice empty belly to do cardio on. Did a bodypump class at 5:15 till 6:15 and then tried a Horleys high protein hit I thinks its called. 30g protein, 24g carbs, 1.5g fat tasted pretty good but bloody expensive. Had tea at7:20 bout 230g silverside with the fat trimmed off, like half a plateful of peas and about 10 chips. Just had another 30g shake and a 30g casein to follow before bed.

Also found a thing called the rock hard challenge. Done by the muscle and fitness magazine, am a bit late to join up to it but was thinking about doing it at the start of next year when I get back from the hols. Looks pretty hard out should be interesting to see what its like. That should take untill end of april then I was thinking about bulking up for 5 months, see if i can break 80kg without going over 15% bodyfat. Then 2 months to rip up for december next year.

anyways thats just me thinking out loud

[aaa]

I'm Giant Setting my Bi's a boy does it kill you

why giant sets for biceps is it in the hope that they will get bigger. with your diet i cant see giant sets being productive in building bigger arms.

when i first started all i did was 6 heavy straight sets for biceps. my arms grew even with my shit diet i had and getting on the piss every weekend.

[2guns]

when i first started all i did was 6 heavy straight sets for biceps. my arms grew even with my shit diet i had and getting on the piss every weekend.

omg wats yr secret!!? :shock:

[aaa]

when i first started all i did was 6 heavy straight sets for biceps. my arms grew even with my shit diet i had and getting on the piss every weekend.

omg wats yr secret!!? :shock:

lol yeah ok

just saying saying no need to be doing giant sets at this stage

[jesses]

I'm Giant Setting my Bi's a boy does it kill you

why giant sets for biceps is it in the hope that they will get bigger. with your diet i cant see giant sets being productive in building bigger arms.

when i first started all i did was 6 heavy straight sets for biceps. my arms grew even with my shit diet i had and getting on the piss every weekend.

Yeah mostly plus I've never tried it so giving it a go. Been at it for 8 weeks now, first 5 weeks doing supersets, then moving onto giants for a further 5 weeks. Yep your rite I'm not growing much but have definitely seen gains, cant wait to try it on a growth diet.

I've been really focusing on what I eat did a protein count today to see how much I'm having. Had a protein shake on wake up (25g), 1/2 cup oats and 4 eggs for breakfast (20g) at 8:20, hit the gym at 9, went a bit longer than usual coz I was with a mate and we sorta chatted a bit too much lol. Had a double shake (50g) at 10:20 and a jam sandwhich (dunno how much protein bread has, maybe like 1 g) . Got home at 10:40 and had 1/3 oats and 150g tuna (24g). So far thats 119g if you don't include the bread. Gonna have 135g chicken at 1 (32g), protein shake at 3 (25g), 150g tuna at 5-6(24g), not sure for dinner yet but at least 20g protein there, and a casein shake before bed (25g). SO thats about 245g of protein in a day which is more than 1.5g per lb of body weight. I'm keeping carbs to a minimum and before midday coz of trying to loose body fat.

I hope thats better than how I started I've been trying to take everyones advice and put it to good use.

[Luigi]

i think you should post some pics up

[jesses]

Here's some pics, no laughing plz :oops:

[Luigi]

looking gud bro very lean just needa hit the heavy compound movements lots

[jesses]

So stuff like deadlifts and clean and jerks? dont really know any other compound moves.

Was thinking about switching my rountine to a circuit training style, keeping the same lifts but performing them back to back, 5 mins cardio then repeat. Heard its good for keeping the heart rate up hence more bf burnt

[Luigi]

So stuff like deadlifts and clean and jerks? dont really know any other compound moves.

Was thinking about switching my rountine to a circuit training style, keeping the same lifts but performing them back to back, 5 mins cardio then repeat. Heard its good for keeping the heart rate up hence more bf burnt

no thats a gay idea, and you dont needa burn bodyfat why do you think you needa do that, you lost any more youd look like a twig, just eat heaps and lift heavy you needa put muscle/weight on not lose bf, squat deadlift bench.

[soundsgood]

So stuff like deadlifts and clean and jerks? dont really know any other compound moves.

Was thinking about switching my rountine to a circuit training style, keeping the same lifts but performing them back to back, 5 mins cardio then repeat. Heard its good for keeping the heart rate up hence more bf burnt

no thats a gay idea, and you dont needa burn bodyfat why do you think you needa do that, you lost any more youd look like a twig, just eat heaps and lift heavy you needa put muscle/weight on not lose bf, squat deadlift bench.

f*ck youve been full of harsh advice for Jesse havent you Luigi :pfft: :pfft: :pfft:

But your spot on. If anything Jesse, you do need to put on size not lose any more bodyfat. Save that for pre comp if thats what you're gonna do.

Bench press, Squat and deadlift. And work on those guns :gunfire:

[jesses]

Ok cool. Yeah I'm trying out the whole cutting thing at the moment, see if I have the willpower required . Going away on holiday first thing in the new year, after that I'm looking at bulking up which will really be another experiment as I've never done that before either

[SoaringSwine]

Squat + bench press + deadlift + military press + pull up + truck loads of food = 99% of what you need to do for now

[two_phat]

good idea mate - definately time you to bulk up.

[jesses]

So I dont think I posted yesterdays diet, it was exactly the same as the day before, keeping things simple. Got up at 7 today went for a ride after taking a protein shake. Was the last serve of my Balance Ultra-Ripped, I'll miss you good friend. Found it great for losing fat definitely going to use it for my next cut. Still got 19 days to go on this cut, starting my final round of thermos this sunday, gonna be using bsn thermonex mostly coz I havent tried them yet.

So there I was riding my bike got back and had breakfast at 8:45. Had 2 whole eggs and 2 egg whites, mixed them together, added some herbs and using 3 slices wholegrain bread made some french toast. Any egg mix left over I fried up last and ate it with me toast. Had another meal just after 11, 150g tuna and 60g oats, lunch at 1:30, 130g chicken maybe 20g ham and some fruit coz I felt like it and the suger is gonna get used up at the gym anyway. Will be a shake with glute just before workout and a double shake with 30g glucose and a mix of whey and casein protein post workout.

Time to go get ready will post workout this evening

[jesses]

Weell my workout today was nuts. Tried a sample pack of Gaspari Superpump and dunno if it was the stuff or just me (probly not me) but I felt hyped.

Started off on the incline DB press did some warm-up stuff then into my workout proper. Did 3 sets at 19.5kg (15reps) per hand then went up 5kg and did 2 sets at 6 reps. Strictly 1 minute rests between sets. Next onto the standing cable press, this one is hard. Did 3 sets at 30kg per hand then went back to the incline press and did another heavy set. Onto the incline fly 4 sets, 9.5kg, 15 reps, only the second time I've tried it so I'm still trying to find what works the best. Slightly altered my arm positioning with each set. Then onto DB bench press where I did 22x12, 8x24.5, 6x27.

After that did my ab work, 3sets of 15 oblique crunches to each side, then 3sets of 25x66 high cable crunches to finish.

Tried some glucose in my postworkout shake, OMG it tasted awful. Only put 30g in but could barely drink it was so sweet. Think mite just stick with a jam sandwich ay. also ate 150g tuna and had 5g creatine.

Got chicken for tea and casein before bed then roll on another early morning ride

[Luigi]

dextrose not glucose....