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Pre workout
2 bananas.
2 bananas.
Colstreamer's 2012 transformation contest log
- Thread starter Colstreamer
- Start date
Day 1 WO
Dips
WU
3x8 unweighted
Work
5x5 @BW + 20kg (44lbs)
Incline bench
2x5 @ 75 kg (165lbs)
3x5 @ 77.5 kg (170.5 lbs)
Flat bench
1x5 @ 80 kg (176 lbs)
2x5 @ 82.5 kg (181.5 lbs)
OHP
5x5 @ 40 kg
Squat
5x20 @ BW no bar.
PWO
Protein shake
1.5 cups brown rice
0.5 cup kidney beans
135g tuna
0.75 litre water
Dips
WU
3x8 unweighted
Work
5x5 @BW + 20kg (44lbs)
Incline bench
2x5 @ 75 kg (165lbs)
3x5 @ 77.5 kg (170.5 lbs)
Flat bench
1x5 @ 80 kg (176 lbs)
2x5 @ 82.5 kg (181.5 lbs)
OHP
5x5 @ 40 kg
Squat
5x20 @ BW no bar.
PWO
Protein shake
1.5 cups brown rice
0.5 cup kidney beans
135g tuna
0.75 litre water
johnnyrockit8665
New member
Now this is what I like to see! Off to a great start CS. I need to get my log going I feel like I am falling behind! lol
Thanks guys 
Felt good today, GJ gave me a few pointers on my diet and I gotta say, the extra cals sure helped in the gym today!!
Felt good today, GJ gave me a few pointers on my diet and I gotta say, the extra cals sure helped in the gym today!!
20 oz americano no milk or sugar before leaving work.
Also thrashed Kev with a bit o' cardio...
Also thrashed Kev with a bit o' cardio...
You think I should cut out the caffiene bro?.....
I added the latte to up the cals some, plus I aint had one in tiiiiime
Right I just had dinner two chicken breasts and green leaf salad.
Here's my whole diet for the day I'll log it this way rather than as I go, it'll get too confusing as Zed poiunted out.... lol!
Breakfast 0730
2,000mg taurine
2 fish oil caps
4,000mg glucosamine
4 eggs scrambled, no milk.
100g baked beans - I'm cutting these out in favour of porridge
2 slices wholemeal toast
Americano, no milk or sugar.
Morning snack 1000
2 bananas
skinny latte - no more of these either
Pre workout 1300
2 bananas
Post workout 1450
protein shake - 2 scoops
2 bananas
Lunch 1530
1.5 cups brown rice
0.5 cup red kidney beans
130g tuna
1700 large americano no milk or sugar.
evening snack 1900
protein shake - 1 scoop plus 3 oz milk
apple - medium size
cup o' tea with drop o' milk (2%)
Dinner 2100
1,000mg vitamin C
2 chicken breasts 100g each
green leaf salad 2 handfulls
So far today I've had 4 litres of water, not including water drunk during training or in shakes or coffees. 2 x 2 litre bottles of evian.
total calories for today 3097
Carbs: 49% 378g
Fats: 19% 67g
Protein: 32% 248g -(how's that?)
Here's my whole diet for the day I'll log it this way rather than as I go, it'll get too confusing as Zed poiunted out.... lol!
Breakfast 0730
2,000mg taurine
2 fish oil caps
4,000mg glucosamine
4 eggs scrambled, no milk.
100g baked beans - I'm cutting these out in favour of porridge
2 slices wholemeal toast
Americano, no milk or sugar.
Morning snack 1000
2 bananas
skinny latte - no more of these either
Pre workout 1300
2 bananas
Post workout 1450
protein shake - 2 scoops
2 bananas
Lunch 1530
1.5 cups brown rice
0.5 cup red kidney beans
130g tuna
1700 large americano no milk or sugar.
evening snack 1900
protein shake - 1 scoop plus 3 oz milk
apple - medium size
cup o' tea with drop o' milk (2%)
Dinner 2100
1,000mg vitamin C
2 chicken breasts 100g each
green leaf salad 2 handfulls
So far today I've had 4 litres of water, not including water drunk during training or in shakes or coffees. 2 x 2 litre bottles of evian.
total calories for today 3097
Carbs: 49% 378g
Fats: 19% 67g
Protein: 32% 248g -(how's that?)
Day 2
Off day which means 1,5,1 cardio for me and it's kickboxing tonight so that'll be another 90 mins of pretty intense cardio.
Heavy bag
5 mins warm up at easy pace
1 min max effort
5 mins moderate - easy pace
1 min rest - repeated 4 times.
Kickboxing for 90 mins later.
Just finished kickboxing. WU, drills, pad work, sparring. 90 mins total.
Kicked the head instructor in the head too!!
Off day which means 1,5,1 cardio for me and it's kickboxing tonight so that'll be another 90 mins of pretty intense cardio.
Heavy bag
5 mins warm up at easy pace
1 min max effort
5 mins moderate - easy pace
1 min rest - repeated 4 times.
Kickboxing for 90 mins later.
Just finished kickboxing. WU, drills, pad work, sparring. 90 mins total.
Kicked the head instructor in the head too!!
Last edited:
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