2 protein shakes a day and my diet...

[*Bunny*]

I know eggs are a staple in most diets but if I ever have them, I always get egg beaters or use 6 whites 2 whole eggs ... maybe once a week? Why? I just really don't like them lol

Total heresay here, but from reading, the yolk contains all of the fat in the egg and almost half of the protein, as well as all of the fat soluble vitamins, (A, D, E and K).

Other interesting info here

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92

Particularly this... "Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one's blood lipids (cholesterol) profile—even in persons whose cholesterol levels rise when eating cholesterol-rich foods."

Like alex's post "Next time you hear about a new 'study'...." be careful with all this research.

 

[dce2956]

I like where the diet is going, but I too say more calories. I'm eating more than you now, weigh less than you, and am thinking of upping my cals even more. I'm still seeing awesome results, and I'm only in week two and I'm gradually increasing my cardio and haven't even started the most effective suppliment cycle. You'd be suprised what adding cals and just lifting harder and doing more serious cardio can do for a physique.

If you feel stuffed as it is, and still want to add more good cals, you can add more ANPB. right now you only have 1.5 tbsp's a day, that's only three quarters of a serving. 1 serving is two tbsp's (at least according to every jar I've ever seen, don't know which you're using). I personally eat 6 tbsp's a day, and if i feel tired and run down and NEED a snack, it's always ANPB.

Oh, and on the oats, I put 5 splenda's in each cup I have. Makes it pretty tastey. I might try the cinnamon though, good idea bunny!

 

[*Bunny*]

You'd be suprised what adding cals and just lifting harder and doing more serious cardio can do for a physique.

^^ Got that right

BTW, great job with your progress dce!

 

[Introspective]

I know eggs are a staple in most diets but if I ever have them, I always get egg beaters or use 6 whites 2 whole eggs ... maybe once a week? Why? I just really don't like them lol

Total heresay here, but from reading, the yolk contains all of the fat in the egg and almost half of the protein, as well as all of the fat soluble vitamins, (A, D, E and K).

Other interesting info here

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=92

Particularly this... "Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one's blood lipids (cholesterol) profile—even in persons whose cholesterol levels rise when eating cholesterol-rich foods."

Like alex's post "Next time you hear about a new 'study'...." be careful with all this research.

Interesting, ile have 2 read up on that link some time. I have been eating 8 egg whites everyday for breakfast, but no whole eggs, i think ille maybe try the 6 whites 2 whole from now on. I don't eat oats no more, i was eating them for breakfast with semi skimmed milk, it was making me feel bloated and i was gaining weight fast.

 

[Kold_Killa]

Re: 2 protein shakes a day and my diet... UPDATED

When I started this I was 213 and ~17.6 bf%

Well, I guess it has almost been 6 weeks, maybe 7 weeks into my diet and I finally hit 200 today, and my bf has had to have dropped significantly. I think the trick was dropping the turkey patties and subbing with salmon.... cost a little more, but man they taste a lot better and the nutritional facts are just out of this world nice. I am planning on continuing at 2100 cals until the end of this month. Thanks for the help you guys, I'll post a picture as soon as my roommate gets home to pic me.

BTW!!!! I'm still getting stronger oddly enough (I'm taking creatine mono throughout this cut)... everytime I go, I feel more and more pumped. I ended up going mon, tues, wed, fri, and sun and before the MTWF w/o's I would eat my cup of oats about 20 min before, I think that was the perfect "carb" load for energy throughout my workout. If ya'll think that is just in my head, don't tell me

 

[LordZed]

Awesome results man, you're doing great! You're pictures are inspiring and i'm following your meal plan.

I noticed that for each day you dedicate one particular area of your body. You've gotten some great results and I just wanted to know what type of exercises are you doing and if you're lifting heavy weights?

 

[Kold_Killa]

Awesome results man, you're doing great! You're pictures are inspiring and i'm following your meal plan.

I noticed that for each day you dedicate one particular area of your body. You've gotten some great results and I just wanted to know what type of exercises are you doing and if you're lifting heavy weights?

Of course I lift heavy, is there any other way??

On chest days
-Flat Bench Bar 10,8,6,4,2 (Sometimes Bells for variation)
-Cable(wish I knew the actual workout its called, but with both arms I have the cable handles on each side of me and start at the top and bring my arms down and in front and touch together 2 sets of 10.. then do the same at shoulder height.. and then do the same at the bottom coming up and touching in front of face)
-Incline Dumb Bells 3x10 I've tried doing heavier weight, but sometimes fail to get weight into postion to lift, so 3x10 works nicely
-Close grip flat bench 10,8,6.. works wonders on the inner chest (does work tris a little hard too though)
-BURNOUT on an inverted bench machine my gym has... do as many on a weight and then drop the pin 2 notches, as many as I can, drop it 2 notches until I'm out of notches and I do that normally twice. I call a workout done when I can no longer do a pushup

BICEPS
-Preacher Curl 3x10
-Hammers DBs 3x10 each arm.. I do both at same time, but alternate so I count to 20
-Cable Curls 3x10, I put my arm flat against the flat on the machine and keep my elbow in the exact same place throughout the lift.
-21 3 sets of 21. Start by doing the bottom motion of a curl 7 times, then the top motion 7 times and then the full motion 7 times with a curl bar. Crazy w/o imo
-BURNOUT on cables with doing two handed rope curls. Start at a level and do it 10x then down 2 notches x10 until out of notches and I do that 3 times

TRICEPS
-Tricep extentions on cables 3x10 each arm
-Overhead curls 3x10
-Dips 3x10
-Skull Crusher 3x10
-BURNOUT on cables doing two handed rope pulldowns. Start at a level and do it 10x then down 2 notches x10 until out of notches and I do that 3 times

SHOULDERS
-Front lat raises 3x10 each arm, do at same time but alternate, count to 20
-Side lat raises 3x10 doing both arms at same time.
-Shrugs 3x10 (not my favorite lift by any means)
-Military 3x10 or 10,8,6 if needing variation
-Front lat raises on incline bench with straight bar 3x10
umm am i forgetting one? hmm

BACK
-Corner Rows 3x10
-Back Pull downs 3x10
-Back Pull Towards chest 3x10
-Machine that sit on backwards and pull back with arms fully extended 3x10
(wish I knew the name, sry)
-Machine you sit on upright and then extend your back until you are nearly laying flat 3x10
-Machine where you stand at an angle and bend over the front of it and then come back up to full extension 3x10 with 45plate.

Light Legs
-Inverted Squat machine 3x10
-Leg Ext 3x10
-Running throughout week


Sorry I dont know all my excercies names, never was good with them.. hope this helps.
Btw, on all the 3x10s I try and increase weight each set by at least 5lbs normally 10 so may only get 7 on last set, but that is okay as long as straining the whole way there.

 

[cityhick]

Cable(wish I knew the actual workout its called, but with both arms I have the cable handles on each side of me and start at the top and bring my arms down and in front and touch together 2 sets of 10.. then do the same at shoulder height.. and then do the same at the bottom coming up and touching in front of face)

Simply Cable Flys bro.

Machine that sit on backwards and pull back with arms

Sounds like a Hammer Strength Row Machine

-Machine you sit on upright and then extend your back until you are nearly laying flat 3x10
-Machine where you stand at an angle and bend over the front of it and then come back up to full extension 3x10 with 45plate.

haha I have no clue bro... I understand some might be hard to explain.

 

[mm107]

Kold Killa, did yo ever try PowerLifting Routines? 3-5 Reps? I ahve blown up doing it this way, rather than the old fashioned hypertrophy theory of 10,8,etc.

Go heavy,
Deadlift<~ Amazing, really simulates Central nervous system for muscle growth.

More muscles = higher basic matoblic rate = burn more calories daily.

i know you should be focused on cardio right now, but dont forget to lift heavy. HOW BAD DO YOU WANT IT?

 

[cityhick]

I use powerlifting on my weakpoints exspecially. Why have definition if you have no mass!? I hardly go anything over 6-8 reps on any exercise. Unless its warmup or I got a redicoulsy good pump and under estamate myself. Ahhhhh....those are the days that makes it all worth it.