basics

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todays eats

m1 1/2 cup oats,30g whey, banana,15 almonds (30)

m2 1/2 cup rice, 150g chicken (30)

m3 1/2 cup rice, 185g tuna (38)

m4 1/2 cup rice, 150g chicken (30)

m5 1/2 cup oats, 30g whey, 15 almonds (30)

workout,superpump,40g dex and double shot whey (48)

m7 180g tuna, cup of veges (38)

m8 serve of iso-stack(casein) (30)

bracketed is whole protein intake, total = 274g, heaps! the protein content of the chicken is a guestimate, but would be fairly close..

[Android]

there's only 500gms of real meat, might be ok in a high calorie bulk but when dieting and restricted calories you should increase it to prevent muscle loss or supplement with more shakes if nothing else.

Definitely have another meat rmeal before 8, then on bedtime down the Caesin shake.

You'll see the difference:

more meat more thermogenic

more protein more lean mass preserved

[Luigi]

there's only 500gms of real meat, might be ok in a high calorie bulk but when dieting and restricted calories you should increase it to prevent muscle loss or supplement with more shakes if nothing else.

Definitely have another meat rmeal before 8, then on bedtime down the Caesin shake.

You'll see the difference:

more meat more thermogenic

more protein more lean mass preserved

yea thats what i ment

[gazza]

squeeze a meal in at 6 instead of thr casein maybe and have the casein right before you go to bed???

sounds good, but what to add? alredy have 2 chicken meals/2 tuna meals, protein bar?? :-s

maybe some lean red meat. could swap a tuna/chicken meal for this and have tuna/chick as last real food meal.

androids on to it with food maybe he could elaborate some more?

nothing wrong with more chicken if you can afford :wink:

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seems the advice is unanimous, il put another chicken feed inn there!

man im gutted back day tommorow, and im sick! fucken wont be running tonight either... :evil:

just gonna keep protein up, have some hot soup and beroccas, and hope that i feel better in the morning. even if i feel shit, il probly still train.

i have mean as chest doms from yesterday, even though my weights were well down cos of low carb - is this normal/good/bad? all new ground to me..

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dosed up on sudafed, still feel pretty crap but manned up and did back today. Worked out to failure, as always, though all of the rows/pulldowns were restpaused for a few secs, and then a couple of 'bonus' reps, just to make sure the lats got fried. Doms is crazy non low carb, chest is still sore from wednesday. if only i was on gear, thatd equate for growth im sure :pfft:

warmups - 2 sets deads,

deads 4 sets, 100kx3,80k (kept good form, strength poos)

w/grip rows 4 sets 10-12 reps

lat pulldowns 4 sets 8-12 reps

o/arm db rows 4 sets 10-14 reps

thats all folks, planned shoulders/bis tommorow, will likely feel like poos still but il do what i can..

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taday was shoulders and bis, preworkout was a small meal and superpump.

warmed up the shoulders with some stretching and rotations, then a light set of seated db press. then did 4 sets of light seated pressing, failing between 10-14 reps. next up was bentover cable rear delt raises, did 4 sets aside, with rest pauses in the last 2 sets each arm. then chang position, and did 4 sets aside of cable side raises, again with some rest pauses thrown in. then back to db's for 4 sets of shrugs with minimum rests, 12+ reps, burning traps.

bis i dont care for, even though ive got twigs - bis dont add kilos to you! but did 5 sets db conc. curls, high reps(10-12) squeezing at the top of every rep. by the 5th set, reps were down to 6-8, was only 30sec rests between sets. last up was 3 sets standing cable curls, 8-10 reps with static holds to finish.

done. tomorow is rest day, so should be a run around the block. (5k)

[runveerun]

done. tomorow is rest day, so should be a run around the block. (5k)

That's a big block! yay for running!

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done. tomorow is rest day, so should be a run around the block. (5k)

That's a big block! yay for running!

yeah thanks v! take roughly half an hour at a steady pace. i actually stole your idea, used that mapometer site (mapmyrun) i saw in your journal :grin:

[runveerun]

done. tomorow is rest day, so should be a run around the block. (5k)

That's a big block! yay for running!

yeah thanks v! take roughly half an hour at a steady pace. i actually stole your idea, used that mapometer site (mapmyrun) i saw in your journal :grin:

Mapmyrun is great! It has saved me many times, last year I was doing my weekly 18km run and taking AGES, I thought Oh well Vee you're just slow so what? I had mapped it out on a real-life map. I found mapmyrun and mapped the same run and realised it was a 25km run I was doing not 18km :doh:

Those long runs seem a life time ago at the moment though!! I'm back to 5km too! :grin:

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yeah its an awesome tool! im very new to running, 5 k is enough to get me sweating, im still trying to learn to guage my pace, i always seem to finish at a slower pace than i start, though mt albert rd is an uphill slant on my run, which is i killa! what part of aucks you run around?

[runveerun]

I live in the CBD so I'm either out to Ponsonby and around Westhaven or up to st helliers and back into the city, I have been running home from work recently which is great fun as you actually are going 'somewhere' rather than just running!

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I live in the CBD so I'm either out to Ponsonby and around Westhaven or up to st helliers and back into the city, I have been running home from work recently which is great fun as you actually are going 'somewhere' rather than just running!

great point - thats gotta beat 'purposeless' runnig! bugga if you lived out these ways you coulda been a potential run-buddy. if i could keep up!

[runveerun]

I live in the CBD so I'm either out to Ponsonby and around Westhaven or up to st helliers and back into the city, I have been running home from work recently which is great fun as you actually are going 'somewhere' rather than just running!

great point - thats gotta beat 'purposeless' runnig! bugga if you lived out these ways you coulda been a potential run-buddy. if i could keep up!

Oooo I run sllloooowww I ain't fast, most people are shocked when I tell them how long it takes to me to run anywhere! I have been passed by people walking before :oops:

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todays rest day, just work and 5km run. food

m1 1/2 cup oats, 1.5 serve whey,banana,15 almonds,tbsp flaxseed

m2 1/2 cup rice,150g chicken

m3 1/2 cup rice,185g tuna

m4 1/2 cup rice,150g chicken

m5 1/2 cup oats, 1.5 serve whey,15-20 almonds

m6 160g chopchop,1 cup mixed vege

m7 4 eggs,scrambled, tbsp peanut butter

now 185g tuna, 30g isostack (slow release p.p)

had shit sleep last night, so will be early one. m5 is at 12 noon, so only trace carbs after lunchtime. am feeling less crap than i did, maybe bodies getting used to the new macros..

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today was a good day :grin:

legs, decided to have a play with my arch nemesis, bbell squats.. was going light (as always), but i tried a totally different bar position - and it worked wonders! up till now ive never given bar position much thought, i just sat it on my traps... during my warmup sets, i set the bar about 2 inches lower than normal, which worried me a little cos it looks like itd slide off your back lol. but it was great, on the slightly heavier sets (14-20 reps) even getting tired it didnt hurt my lower back at all, so this is a major plus! though my lower traps are sore where the bar was lol.

the best way i can describe the diff is that before, squatting in front of a mirror i could see the bar, but 2day it was low enough so that i couldnt see it, though i had to fight the urge to 'shuffle it up'. so very happy, cant wait to try it with some carbs :grin:

so after warmup, 4 sets squats to parralel, then did 4 sets legpress, at a weight that i only just got out 12 reps. after this i had a crack at smith mach. lunges, but only did one set as they just felt awkward. so just hopped on leg extension, did 4 sets 10-14 reps, with the 4th set restpaused twice for extra burn! then i did exactly the same thing with lying hammy curls, exept slightly higher rep range 12-16. that last restpaused set of hammycurls was a killer, i did not want to walk after that!

so legs well macked, v. happy, seem to have adjusted to low carbs now. roll on chest/tris!

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no work today, so did a morning train. i fee, weak atm anyways, so y not!

today was chest/tris, warmed up with some light flat dbv pressing, then 5 sets of bbell bench, reps 8-6 as sets went on. next up was decline db presses, 10-12 rep range, for 4 sets. then over to the cables, 4 sets of cable crosses 10-12 reps with static holds.

tris were already warmed up, so straight into 4 sets of pushdowns, with the last 3 sets being restpaused, so at failure id take 3 breaths, then crank out till failure again, usually 2/3/4 reps. then went to a flat bench and did 4sets skull crushers, after the last set failed, i continiued by 'pressing' the bar up from my chest and doing slow,negative reps, about 6 negs in total after failing. thats all folks..

i am meeting up with a dude on the weekend and buying his les mills membership, so very much looking foward to that \:D/

tommorow is rest day, so a 5k run and some ab work should be the go!

[TGD]

No update on your bloods mate?

Sorry if I have missed it some where..

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No update on your bloods mate?

Sorry if I have missed it some where..

na bro, results still not back - i rang them yesterday. Useless fucks!

[TGD]

Dang bro thats useless!!

Hey, Q for you - when you are having your chicken and rice, how are you cooking it? Any sauces etc?

And how do you suss your chicken, rice n mayo? Just a combo of all and mix it all up?

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Dang bro thats useless!!

Hey, Q for you - when you are having your chicken and rice, how are you cooking it? Any sauces etc?

And how do you suss your chicken, rice n mayo? Just a combo of all and mix it all up?

chicken - i just throw 6-8 breasts in a oven dish, 30-40 mins on fanbake, and just 'shred' it off as needed. rice i cook about every 4th day, just keep in a container in the fridge. yea i add just enough lite mayo to bind/whet it, and its done!

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rest day today, did my 5k run this avo after work. back tommorow,,

todays eats

m1 1/2 cup oats,banana,1.5 serve p.p,15 almonds

m2 1/2 cup rice,160g chopchop

m3 1/2 cup rice,185g tuna can

m4 1/2 cup rice,160g chopchop

m5 185g tuna

pre run - single serve whey in water

soon - 2 pieces frozen hoki, 1 cup veges

before bed 1 serve PVL iso-stack

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back

didnt do any warmup/stretches, and energy levels pretty low...

to start did some b.w v-bar pullups, reps went 11,7,5,5 i think. then did some deads, heart just wasnt in it, did a warmup set then 4 sets of ten reps at f*ck all weight, sweating like a bitch. gave up on these, went to lat pulldowns and did 4 good sets with restpauses for bonus reps, 8-12 rep range. then straight onto w/g cable rows, 4 sets at 10-12 reps, with restpausing and static holds to finish every set. last up was 4 sets of onearm db rows, 10reps each side, 30 secs between sets. that was it, roll on another depleted workout,shoulders/bis. low cals suck...

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shoulders/bis

warmed up with a little rotator shit, and then 2 warmup sets of light db press. then into 4 sets of db press getting 8-12 reps. then db shrugs,4 sets 12+ reps, traps burning by now... over to the cable area, then 4 sets of rear delt raises each arm, alternating supersets. then 4 sets again but cable side raises, done in the same way. then i grabbed a bench and after 1 warmup light set, did 4 good sets to failure in 6-10 ep range. Im not sure whether to call them conc. curls or db preachers - i sit on the bench with one leg up against the side of it, and do full rom db curls with my elbow against my inner thigh. no swinging, no back-assist, just iso. after these 4 sets, grabbed an ezibar and did another 4 sets, standing curls, to fail in the 8-10 range. and on the last set after i failed i 'cleaned?' the bar back up six times and did six slow negatives to finish. thats it!!

nearly 2 weeks in and am yet to have a cheat meal - am heading out south this avo so will take a meal with me and buy a few protein bars while out there. have a party tonight but will not be drinking, and will only eat meat and non starchy veges, the 1/2 cup of rice im about to eat after typing this will be my last carbs for the day, apart from trace carbs... roll on 2 rest days, so 2 runs and i will try to do a little core work tommorow.. :shifty:

[TGD]

So how's the poundage going - both lifting and body weight?

How long have you been on low carb for now?

When you getting your BF% re-tested? Look forward to seeing how your bodys adjusted.