Follow the yellow briCK ROAD -CK's LOG TO COMPETITION

[ck2006]

Your fats could be a little higher IMO. Do you eat AFTER your work out? Also wondering if you should nix the flax for bfast... wondering what others think about that. I prefer carbs + Protein, not really fat for 1st meal..

Kay I put in PB 1 tablespoon and it said and replaced tuna with turkey 3 egg white

41% p
35% c
24% F

1649 calories.

I can rearrange the flax for somewhere else. and yup I eat right after my workout.

 

[treilin]

So here is the new menu, plugged into fitday, I can't get the 40/30/30 exact arrr

this is going to be for tomorrow
calories
1649
fat 24%
Carbs 35%
protein 41%

m1
3egg whites
2 eggs
tablespoon flaxseed oil
.5 cup cranberries

m2
1 cup turkey
.5 yogurt

m3
whey gold
apple

m4
3oz bison
2 cups beans

m5
tuna
1 cup carrots
1tablespoon pb

m6Whey gold
apple
skim milk .5 cup

Weights
3x8
Bench Press
Incline DB Press
Incline flyes
front raises
upright rows
military press

abs
superset - bicycles and scissors

Ahh the infamous ab routine! Glad you are getting things figured out! Agree with Bunny on the fat thing.... How does your body respond to dairy as well?! Another thing to watch out for.

 

[ck2006]

Ahh the infamous ab routine! Glad you are getting things figured out! Agree with Bunny on the fat thing.... How does your body respond to dairy as well?! Another thing to watch out for.

Thanks

 

[*Bunny*]

Ahh the infamous ab routine! Glad you are getting things figured out! Agree with Bunny on the fat thing.... How does your body respond to dairy as well?! Another thing to watch out for.

I did those yesterday as well, kick my butt everytime I had to flip flop them for last two sets to make sure the scissors got it just as bad & the bicycles.


Morning ck

 

[ck2006]

I did those yesterday as well, kick my butt everytime I had to flip flop them for last two sets to make sure the scissors got it just as bad & the bicycles.


Morning ck

Trying to find videos on how to do them

 

[The Shadow]

So here is the new menu, plugged into fitday, I can't get the 40/30/30 exact arrr

this is going to be for tomorrow
calories
1649
fat 24%
Carbs 35%
protein 41%

m1
3egg whites
2 eggs
tablespoon flaxseed oil
.5 cup cranberries

m2
1 cup turkey
.5 yogurt

m3
whey gold
apple

m4
3oz bison
2 cups beans

m5
tuna
1 cup carrots
1tablespoon pb

m6Whey gold
apple
skim milk .5 cup

Weights
3x8
Bench Press
Incline DB Press
Incline flyes
front raises
upright rows
military press

abs
superset - bicycles and scissors

Ah yes.....


My ab super set favorite - that goes back a LONG time.....works due to the tut involved......

On your diet question......keep cals constant until you stop losing...if you tried to drop them weekly....it would drive you crazy.

EX



if you lost 2 pounds in a week...that means dropping 20 cals daily for the next week.....that is so within the standard scale and nutritional packaging error that it's negligible.


doing 8 reps doesnt mean you are building LBM btw.

How long is each rep??


Unless you are at at least 5 seconds per rep.....you arent in the right groove

 

[ck2006]

Ah yes.....


My ab super set favorite - that goes back a LONG time.....works due to the tut involved......

On your diet question......keep cals constant until you stop losing...if you tried to drop them weekly....it would drive you crazy.

EX



if you lost 2 pounds in a week...that means dropping 20 cals daily for the next week.....that is so within the standard scale and nutritional packaging error that it's negligible.


doing 8 reps doesnt mean you are building LBM btw.

How long is each rep??


Unless you are at at least 5 seconds per rep.....you arent in the right groove

just started and came up for some water, so what am I building LOL? how many reps should I do?

Lord I am sooo lost, I gotta do a lot more research LOL.

Thank you for responding to my question about the calories.

 

[The Shadow]

Find the Sticky that has my thread about TUT

SHUT IT training


read through it - specifically about the intervals for hypertrophy

 

[ck2006]

Find the Sticky that has my thread about TUT

SHUT IT training


read through it - specifically about the intervals for hypertrophy

going to have to again, tried the sissors, I know I did them wrong, I didn't feel a thing, they were way to easy????

 

[The Shadow]

going to have to again, tried the sissors, I know I did them wrong, I didn't feel a thing, they were way to easy????

Key is to keep heels about 6-9 inches off the ground...that means the legs have to be straight.......increases the resistance and when you do the bicycles...upper body has to be in motion as well...elbow to opposite knee