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bob26 leaves ethopia for 12 weeks

bob26

By bob26
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bob26 Senior member

bob26

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this is my diet i am eating by the way so you can see how it is made up.

I am working out my calories off http://www.fitday.com.

2:00am 200g Lite Cottage Cheese

6:00am 1 Banana

30g Whey Protein Isolate

50g Oats Raw

200ml Skim Milk

(all chuked in a blender upon waking)

7:30am 9 Egg Whites

1 Whole Egg

50ml Skim Milk

(whisked and cooked in a non stick fry pan)

70g Oats

300ml Skim Milk

(done in microwave)

1 apples on top of porridge

11:00am 125g Cooked White Rice

50g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw)

25ml HP BBQ Sauce

Lettuce & Tomatoe

2:00pm 200g Rump Steak (raw)

125g Cooked White Rice

100g Mixed Vege

5:00pm (pre workout)

30g Whey Protein Isolate

1 Banana

7:00pm (post workout)

60g Whey Protein Isolate

10g Glutamine

100g Oats

410g Tinned Peaches in Lite Juice

8:00pm 250g Hoki Fillet

2 Cups of cooked green beans

10:00pm 200g Lite Cottage Cheese

4035 Calories

72.7g Fat (13.6g Sat, 15.5g Poly, 27g Mono) 16%

431.7g Carb 42%

424.4g Protein 42%

Doesn't seem like a alot of food but it all adds up when you punch it all in on fitday, nasty program that one :pfft:

anyway sleep time

peace

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Cameron_R Senior member

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Hey Bob,

I'm only slightly shorter and slightly lighter than you, and have a similar goal, so I'm going to be watching your journal with interest. Thanks for sharing :clap:

11:00am 125g Cooked White Rice

50g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw)

25ml HP BBQ Sauce

Lettuce & Tomatoe

Don't you worry about getting food poisoning from raw chicken?

What is the benefit to raw over cooked meat (red and/or white)?

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bob26 Senior member

bob26

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Hey Bob,

I'm only slightly shorter and slightly lighter than you, and have a similar goal, so I'm going to be watching your journal with interest. Thanks for sharing :clap:

11:00am 125g Cooked White Rice

50g Crunchy Peanut Butter

225g Skinless Bonless Breast (raw)

25ml HP BBQ Sauce

Lettuce & Tomatoe

Don't you worry about getting food poisoning from raw chicken?

What is the benefit to raw over cooked meat (red and/or white)?

Hey man phedder has already answered this but it is the uncooked weight, it lightens up slightly from there to about 160g cooked ish depending on how over cooked it is :pfft:

DON'T EAT RAW CHICKEN MAN

i think that you are fine eating raw red meat but i prefer it cooked myself. I used to have a french next door neighbour that used to eat it raw when he was trimming it up to cook it. Didn't seem to do him any harm but gross :?

Pretty sure he means the raw weight is 225g. It'll be lighter after cooking.

Why are you just eating the egg whites though bob? You're bulking now and the yolks are where the flavour's at =P~

yeah correct man :lol:

as for the egg yolks, my calories are way up there anyway without them.... i can always change the ratio of them later on to the calories up if needed, i actually enjoy them better with less yolks now i have been eating bland for so long.

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bob26 Senior member

bob26

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Aylmers calipers are not the conventional ones - they are digital. They are the most accurate calipers you can get. i found them to rate me approx 2% lower than I looked (felt) however - as I don't normally test my bfat and prefer to see in the mirror.

(no ofence bob but you are a short ass :) and 100kg+ must have made you a snow puff :P ) The challenge when testing someone who has been seriously obese is that they tend to hold more water under the skin than the average person - (a) making it hard to acurately measure distance between the electrodes and (b) making it hard to see striation under the skin without dehydrating.

In having been that size in the past will give you an advantage in terms of being able to deal with the caloric load - but you will be challenged to take it off (as has been stated). But I would say HP has a good plan. that is why he has worked with the best and has the reputation he has. Money well spent Bob for sure.

I'd be happy to come up to coast and sit down with the members for an afternoon and share some nutritional techniques if you guys are keen. up to you.

cheers for the info there opti. As for the snow puff thing no offence taken :pfft: All though looking back i think personally it was more like Michelan Man :wink: Don't actually remember exactly what i looked like as all i got to see of myself was my face when brushing my teeth for 4 years. Apart from that i did not look at myself in the mirror.

opti is there anything i can do to ditch water under the skin or will that just go with time? i already only have salt on my eggs in the morning and nothing else added for the rest of the day.

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Ronin Senior member

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(no ofence bob but you are a short ass :) and 100kg+ must have made you a snow puff :P ) The challenge when testing someone who has been seriously obese is that they tend to hold more water under the skin than the average person - (a) making it hard to acurately measure distance between the electrodes and (b) making it hard to see striation under the skin without dehydrating.

cheers for the info there opti. As for the snow puff thing no offence taken :pfft: All though looking back i think personally it was more like Michelan Man :wink: Don't actually remember exactly what i looked like as all i got to see of myself was my face when brushing my teeth for 4 years. Apart from that i did not look at myself in the mirror.

opti is there anything i can do to ditch water under the skin or will that just go with time? i already only have salt on my eggs in the morning and nothing else added for the rest of the day.

Know what you mean man, I'm a bit shorter than you, and used to sit at 105kg. Mirrors and scales were the enemy. I was so happy the day I first looked down and saw my feet :lol:

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bob26 Senior member

bob26

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(no ofence bob but you are a short ass :) and 100kg+ must have made you a snow puff :P ) The challenge when testing someone who has been seriously obese is that they tend to hold more water under the skin than the average person - (a) making it hard to acurately measure distance between the electrodes and (b) making it hard to see striation under the skin without dehydrating.

cheers for the info there opti. As for the snow puff thing no offence taken :pfft: All though looking back i think personally it was more like Michelan Man :wink: Don't actually remember exactly what i looked like as all i got to see of myself was my face when brushing my teeth for 4 years. Apart from that i did not look at myself in the mirror.

opti is there anything i can do to ditch water under the skin or will that just go with time? i already only have salt on my eggs in the morning and nothing else added for the rest of the day.

Know what you mean man, I'm a bit shorter than you, and used to sit at 105kg. Mirrors and scales were the enemy. I was so happy the day I first looked down and saw my feet :lol:

amongst other bits and pieces ay man :-s

Chest / Bicep today (yet another 2 hour session with bugger all stuffing round :nod: )

Flat Bar Bell Bench x 10 sets

Incline Bar Bell Bench x 8 sets

Incline Bar Bell Bench x 4 sets

Flat Dumb Bell Bench x 4 sets

Incline Chest Flys x 6 sets

Bar Bell Bicep Curls x 8 sets

Seated Concentration Curls x 5 sets

Ezy Bar Curls Reverse Grip x 4 sets

Now that i have added carbs back into the diet, feel full of beans \:D/

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bob26 Senior member

bob26

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wow feel like i have been hit by a train if i sit down for a minute and try to get back up.

no pain, no gain. :cry: Sure i have heard that somewhere befor.

:twisted:

more carbs sonny! :twisted:

still getting used to them bro. still can even recognise half of them. :pfft: :pfft:

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bob26 Senior member

bob26

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shoulders & calves tonight

8 sets shoulder press

8 sets side delt raise

8 sets standing calve raises

8 sets rear delt raise

8 sets seated calve raises

6 sets front delt raise

3 sets barbell shrugs

4 sets dumbell shrugs

friggin forearms still aching hard from friday (back day) from the heavy one armed rows so had to use straps to do my shrugs, pretty ugly really

going to play with the diet a little more as it feels i have a bit to much food going in between 6am & 8am and not enough during the day.

Going to pull the oats and milk out of my 6am shake and add a extra rice meal in during the day with either tuna or chicken, but without the peanut butter and what not so it won't effect the total calories for the day by too much.

Will post up what the new diet looks like a bit later on if i get a chance.

Just a bit of a process finding something that feels real good but i think i am close to nailing it.

:pfft: :pfft: :pfft: FOR EVER LEARNING AY.

OH & BOUGHT MYSELF A NEW OUTBACK POWERLIFTING BELT TODAY

WOOP WOOP

BIG SQUATS & DEADS HERE I COME, You better watch out Big John :lol:

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bob26 Senior member

bob26

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Do u think u are doing to many sets and not recovering?

I'm just asking for you opinion

I just spent the last month de loading so this is my first week at hitting it hard again. So bound to get a little more sore than normal but yes that is alot of sets but i have been chomping at the bit to get back into intense training. Will only keep up this amount of sets if i keep feeling good.

having tomorrow off as a complete rest day which should bring me back to life. :lol:

back into it wednesday with back. If my back is still really sore on wednesday i will do a weighted circuit to keep my cardio fitness up. Then i will hit back on thursday whether it is ready or not :twisted:

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Luigi Veteran member

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how long did that workout take you ?

if i was doing shoulders/calves id try do 20sets shoulders 10 for calves at the max. just seems like a hell of a lot of volume maybe try go a bit heavier dont see how you can have enough energy for 50 sets ! lol

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bob26 Senior member

bob26

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how long did that workout take you ?

if i was doing shoulders/calves id try do 20sets shoulders 10 for calves at the max. just seems like a hell of a lot of volume maybe try go a bit heavier dont see how you can have enough energy for 50 sets ! lol

bang on 2 hours. yeah i am going to try go a bit heavier next session for everything which may make me bring the total number of sets down but i will see how i go. After spending the last 6 months dieting down i havn't really had alot of strength left ot hit it heavy first up.

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