It's DIET time! Bitin' the bullet

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 193lbs
Lean Weight: 167lbs
BF% - 16%

Training history:

I started when I was 18 @ 123lbs. since then have been up to 183 and LEAN (in my pic). I've been off training for a year.. personal issues, substance abuse etc... and no real weight training until now. I'm sort of unsure where to go with diet.

I've been eating a LOT of carbs, and JUNK food... Annihilating bags of chips... GALLONS of ice-cream.. etc... I'm a mess... lol Apparently quitting chemical drugs also slows down the metabolism.. haha!

I know I've lost muscle, and put on fat... and i guess I wouldn't mind getting back into my avatar shape again. Slowly but surely... with time.

So...

Here's where I'm at:

TDEE: 3000

I figure I should eat ~2500 to cut... or 3500 to gain... but I'm unsure as to what to do. I DO enjoy heavy lifting, and am deathly afraid to lose the muscle I do have.

Any ideas as to whether to bulk/cut or otherwise?

I've added a pic... mind the red skivies, and messy house...

Let'r rip!

 

[StRoNg_WoN]

Just for shits... this is my diet (to critique) for both ranges:

2500 Calories:

Meal 1:

1 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries


Meal 2:

6 Large Whole Egg(s)
1 cup, Spinach (cooked)
1 tbsp, Udo's Choice


Meal 3:

5 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)


Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)


Meal 5:

1 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
2 tbsp, Gatorade


Meal 6:

5 oz, Chicken Breast (no skin)
0.5 cup, Broccoli (raw)
0.5 cup, Brown Rice (cooked)


Totals:

2500.00 250.00 150.00 100.00

Calories Protein Carbs Fat

 

[StRoNg_WoN]

More or less the same deal... but with more food...

3500 Calories:

Meal 1:

2 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries


Meal 2:

6 Large Whole Egg(s)
.5 cup, Spinach (cooked)
1 tbsp, Udo's Choice
1 oz, Almonds (dry Roasted)


Meal 3:

7 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)


Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)
1 oz, Almonds (dry roasted)


Meal 5:

2 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
3 tbsp, Gatorade


Meal 6:

250 gram, Sirloin Steak
0.5 cup, Broccoli (raw)
1 cup, Brown Rice (cooked)


Totals:

3550.00 350.00 200.00 150.00


Calories Protein Carbs Fat

 

[StRoNg_WoN]

Pics for non plats:

 

[StRoNg_WoN]

Little bumpage...

 

[Essie]

Best of luck Bro ... as you've already discovered my post regarding a VERY VERY similiar scenario to yours in terms of end goal!

 

[partagus]

I'm interested to see how this goes for you. Keep us in the loop and GOOD LUCK!

 

[StRoNg_WoN]

Thanks I'll keep the updates going for sure... Starts Monday... I'm gunna do a WS4SB template!

 

[Essie]

A WHAT-template?!?!?!?!?!?!?!?!?!?! LOL!!!!!!!!!!!!!!!!!!

 

[StRoNg_WoN]

Hehehe.. sorry Joe DeFranco's West Side 4 Skinny Bastards Template...

http://www.elitefts.com/ws4sb/WS4SB.pdf

It's a GREAT workout template... check it out!

 

[StRoNg_WoN]

Monday Training:

Max Effort Upper Body


A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Flat Bench Press

135 x 5
155 x 5
175 x 4
175 x 3
185 x 2

B. SUPPLEMENTAL LIFT – Perform 2 sets of MAX reps. (Choose a weight that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Incline DB Bench

30 x 20
35 x 20 <---- Start with 40 next week

C. HORIZONTAL PULLING/REAR DEALT – Perform 4 sets of 8-12 reps. (Super Set)
DB Rows
45 Degree Rear Delt Rows

55 x 10
55 x 10
55 x 10

15 x 10
15 x 10
15 x 10

D. TRAPS – Perform 3-4 sets of 8-15 reps
BB Shrugs

135 x 20
225 x 10
225 x 10
275 x 8

E. ELBOW FLEXOR EXERCISE – Perform 3-4 sets of 8-15 reps

Barbell Curls

65 x 10
65 x 8
65 x 4

 

[StRoNg_WoN]

Dynamic Effort Lower Body


A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3

Box Jumps:

3
3
3
3
3
3
3
3

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps
Step-ups: (box height slightly above knee)

30 x 10
30 x 10
30 x 10 <--- use 35 next week

C. HIP EXTENSION EXERCISE - 3 sets - 8 - 12 reps

RDLS:

85 x 12
85 x 12
95 x 8

D. WEIGHTED ABS - 4 sets of 10 - 15 reps

Weighted Side Bends:

45 x 15
45 x 15
45 x 15
45 x 15 <--- Use 50 next week

 

[StRoNg_WoN]

So far... so good... lost a little strength, and gas... but all in all I'm pretty happy...

Tomorrow is calves/vanity/free day... Might do some extra shoulders, and arms...

 

[StRoNg_WoN]

Repetition Upper Body


A. REPETITION LIFT – Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
Incline DB Bench Press

55 x 15
55 x 12
55 x 12
55 x 12

B. LAT/UPPER BACK SUPERSET – Perform 3-4 sets of 8-12 reps.

Wide Grip Pulldowns
Facepulls

130 x 10
130 x 10
130 x 10
130 x 10

40 x 10
40 x 10
40 x 10
40 x 10

C. MEDIAL DELTS - Perform 4 sets of 8 - 12 Reps
DB Shoulder Press

35 x 8
35 x 8
35 x 8
35 x 8

D. TRAPS/ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.
DB Shrugs
DB curls (8-10 reps each set)

100 x 10
100 x 10
100 x 10

35 x 10
35 x 10
35 x 10

E. GRIP FOREARM – Perform 3 sets of timed sets.
Plate Pinches

10s x MAX
10s x MAX
10s x MAX

 

[StRoNg_WoN]

Max Effort Lower Body

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Squats

135 x 5
185 x 5
225 x 5
275 x 4
315 x 2

B. UNILATERAL MOVEMENT – Perform 3 sets of 6-12 reps.
DB Lunges

35 x 8
35 x 9
35 x 9

C. HAMSTRING / POSTERIOR CHAIN MOVEMENT – Perform 3 sets of 8-12 reps.
45-degree hyper-extensions

15
15
15

D. GROUND BASED HIGH REP AB CIRCUIT – Perform 3 sets of timed sets.
Example: sprinter sit-ups, V-ups, toe touches, hip thrusts.

MAX
MAX
MAX

 

[Aaronv92]

Very nice pal, keep it up!

 

[StRoNg_WoN]

Thanks buddy.. I'm tryin'...

 

[Essie]

Hehehe.. sorry Joe DeFranco's West Side 4 Skinny Bastards Template...

http://www.elitefts.com/ws4sb/WS4SB.pdf

It's a GREAT workout template... check it out!

Good ... going 2 check it out just now

 

[StRoNg_WoN]

Lunch...

7oz chicken, cup of brown rice, a buncha broccoli, and a hand full of almonds... Yummers....

 

[tedtodd]

good luck man. nice log. keep it up.

surprised you're not getting more love in here...

 

[Wilcox]

Nice bro. Your not in bad shape. But your so close to being ripped. ahaa

 

[chewyxrage]

Lunch...

7oz chicken, cup of brown rice, a buncha broccoli, and a hand full of almonds... Yummers....

That looks delicious, what kinda sauce is that?

 

[StRoNg_WoN]

Hey! Thanks guys... Glad that some of you are interested... I'll keep it up as best I can!

 

[StRoNg_WoN]

MOAR FOOD!

- 6oz of lean ground beef Cheddar on top
- 6 whole eggs with spinach
- 2 slices of 12 grain toast
- 1 oz (about a handful) of almonds

Yummers!

 

[StRoNg_WoN]

That looks delicious, what kinda sauce is that?

It's just good ol' Original Kraft BBQ Sauce.... I <3 that stuff...

 

[StRoNg_WoN]

Easter breakfast... YUM!

Pancakes (pink ones.. I dunno.. kiddo went coo-coo for food colouring), and bacon... with a marshmallow peep, and chocolate...

We'll call this 'cheat' day... lol

 

[StRoNg_WoN]

Ok so today involved a whole lot of eating, and napping... after that meal ^^ I had:

• 10oz of Ground beef
• One slice of Whole wheat toast
• 6oz of white potato
• 2 cups of broccoli

Can't train tomorrow.. :S Stupid Easter.. :S

 

[StRoNg_WoN]

Next meal was:

• 4oz of Chicken
• 2 cups of broccoli
• 1 oz of almonds

 

[StRoNg_WoN]

Holy SHIT it's late... :S I gotta git my ass to bed... that's the one thing I HATE about napping... screws my sleep up later...

One more meal before bed then I guess:

 

[RADAR]

More or less the same deal... but with more food...

3500 Calories:

Meal 1:

2 scoop(s), 100% Whey Gold Standard
0.5 cup, Quaker Oats
0.5 cup, Berries


Meal 2:

6 Large Whole Egg(s)
.5 cup, Spinach (cooked)
1 tbsp, Udo's Choice
1 oz, Almonds (dry Roasted)


Meal 3:

7 oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
1 oz, Almonds (dry roasted)


Meal 4:

2 Cans of Tuna
2 tbsp, Reg. Mayonnaise
1 stalk(s), Celery (raw)
1 oz, Almonds (dry roasted)


Meal 5:

2 scoop(s), 100% Whey Gold Standard
1 scoop, GlycoCarb
3 tbsp, Gatorade


Meal 6:

250 gram, Sirloin Steak
0.5 cup, Broccoli (raw)
1 cup, Brown Rice (cooked)


Totals:

3550.00 350.00 200.00 150.00


Calories Protein Carbs Fat

I like this one better,but whats with the 2teaspoons of mayonasse???

And the Gatorade????

 

[StRoNg_WoN]

Thanks Radar... I just figured the Mayo added to my fat content... and if it was olive oil based.. that it wouldn't be that bad? Perhaps I should use just plain oil instead? Thoughts??

The Gatorade is the powdered kind... I add it to my post workout shake.. with my Malto... for a bit of flavor... it's basically just sucralose... Do you think I should omit this?

 

[StRoNg_WoN]

Here's a pic of me in the parking lot that my wonderful and gorgeous daughter Lilli took...

What a GREAT DAY today..

 

[StRoNg_WoN]

Blarg!

I didn't sleep at home last night... but I managed to bring food...

Breakfast:

6 whole eggs and 1TBSP of flax

Mid morning:

2 cans of tuna w/1 TBSP of Mayo
1 cup of broccoli
1 oz Almonds

Pre workout:

7oz Chicken
1 cup of broccoli
1 oz almonds

Shake: Jack3d, BCAAs, Gatorade powder

Train

Post workout shake

2 scoops of whey
2 scoops of Malto
2 TBSPs of Gatorade Powder (Sucrose)

That's what I got lined up so far...

I am EXHAUSTED... Will post my workout later... ~6:00pm

 

[anabolicanimal1]

Blarg!

I didn't sleep at home last night... but I managed to bring food...

Breakfast:

6 whole eggs and 1TBSP of flax

Mid morning:

2 cans of tuna w/1 TBSP of Mayo
1 cup of broccoli
1 oz Almonds

Pre workout:

7oz Chicken
1 cup of broccoli
1 oz almonds

Shake: Jack3d, BCAAs, Gatorade powder

Train

Post workout shake

2 scoops of whey
2 scoops of Malto
2 TBSPs of Gatorade Powder (Sucrose)

That's what I got lined up so far...

I am EXHAUSTED... Will post my workout later... ~6:00pm

Bro keep it up!!! I'm really impressed alot of guys fuck around with their diet and make excuses for not sticking to it but your dedication is great I think your not giving yoursel enough credit , with your pictures your putting up once your finished the cycle and are well into this diet you won't even recognise yourself bro! Also bro maybe drop the Mayo a tbl spoon of olive oil in instead. Also bro before bed maybe even introduce cottage cheese before bed if your getting bored with pre bed meal ! Really congrats and keep up the hard work seriously impressed wth te dedication and optimism

 

[StRoNg_WoN]

Bro keep it up!!! I'm really impressed alot of guys fuck around with their diet and make excuses for not sticking to it but your dedication is great I think your not giving yoursel enough credit , with your pictures your putting up once your finished the cycle and are well into this diet you won't even recognise yourself bro! Also bro maybe drop the Mayo a tbl spoon of olive oil in instead. Also bro before bed maybe even introduce cottage cheese before bed if your getting bored with pre bed meal ! Really congrats and keep up the hard work seriously impressed wth te dedication and optimism

Thanks a lot buddy!! for real... I appreciate that!! Yea.. Radar already gave me the third degree on the Tuna... (You guys... *fist shake* )

I'll replace it for sure... and prolly sub out the gatorade powder as well... it IS only post work out... but I can't imagine a helping of Sucralose would be all that great...

Thanks again for following along!

 

[Essie]

Hey Bro ... good to see things are going good ... I think I am going to start following the same route as you with the noting of daily occurences on EF ... I have only been keeping it all noted on a pad in my bedside drawer. Keep it up, I am sure you'll pick the good fruits for your labour.

 

[StRoNg_WoN]

Holy CHRIST!

Ok.. so today was ME - Upper Body... NAILED IT... ALL my weights went up...

I just LOVE PPP stuff. I've never gone over 40mg of Dbol, but this time 'round I'm using 50mg/day... just cuz the caps are 25 each... and PUMPS from HELL! It's day 6, and I couldn't take off my damn shirt! HAHA!

Monday Training:

Max Effort Upper Body


A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Flat Bench Press

135 x 5
155 x 5
175 x 5
185 x 4
205 x 1

*** Pretty happy with these - I'm shootin' for 225 for 5... it'll come...

B. SUPPLEMENTAL LIFT – Perform 2 sets of MAX reps. (Choose a weight that you can do 15-20 - Rest 3 - 4 minutes in between sets)
Incline DB Bench

45 x 18
45 x 15

*** pretty standard shit... but I have a nagging pain in my left shoulder... gunna have to keep an eye on that...

C. HORIZONTAL PULLING/REAR DEALT – Perform 4 sets of 8-12 reps. (Super Set)
DB Rows
45 Degree Rear Delt Rows

65 x 10
65 x 8
65 x 8

22.5 x 10
22.5 x 10
22.5 x 8

*** These went well... felt REALLY strong on the rows... Back was NICE and pumped...

D. TRAPS – Perform 3-4 sets of 8-15 reps
BB Shrugs

225 x 20
275 x 10
275 x 10
275 x 8

*** THESE were MONEY! Man! Smooth as SHIT.. and my Neck was FULL of veins.. LOVE IT!!

E. ELBOW FLEXOR EXERCISE – Perform 3-4 sets of 8-15 reps

Barbell Curls

65 x 12
65 x 10
65 x 7

*** My arms blow up pretty easy... so these were fun!


All in all... fun times @ the Y... Can't wait to hit it tomorrow.. all my shit has been moved up a day... (Stupid Easter...) so it'll be T/W/F/S for me..

 

[StRoNg_WoN]

So to recap... food was strange today... but it worked:

Breakfast:

6 whole eggs and 1TBSP of flax

Mid morning:

2 cans of tuna w/1 TBSP of Mayo
1 cup of broccoli
1 oz Almonds

Pre workout:

7oz Chicken
1 cup of broccoli
1 oz almonds

Shake: Jack3d, BCAAs, Gatorade powder

Train

Post workout shake

2 scoops of whey
2 scoops of Malto
2 TBSPs of Gatorade Powder (Sucrose)

I just put the oven on... Gunna have:

7oz Chicken Breast
2 cups of Broccoli
1 BIG ASS serving of Potato wedges

That'll get me up to Meal 5... MAN I can't WAIT for payday tomorrow...

Before bed... I'll likely have a straight up Protein shake with almonds, and oil again...

*checks Protein*

FACK! I'm all OUTTA protein!! Damn... Payday couldn't come at a better time... Looks like it'll be Tuna before bed... :S Barf... Ahh well.. gotta get it in ya...

Dinner:

 

[anabolicanimal1]

So to recap... food was strange today... but it worked:

Breakfast:

6 whole eggs and 1TBSP of flax

Mid morning:

2 cans of tuna w/1 TBSP of Mayo
1 cup of broccoli
1 oz Almonds

Pre workout:

7oz Chicken
1 cup of broccoli
1 oz almonds

Shake: Jack3d, BCAAs, Gatorade powder

Train

Post workout shake

2 scoops of whey
2 scoops of Malto
2 TBSPs of Gatorade Powder (Sucrose)

I just put the oven on... Gunna have:

7oz Chicken Breast
2 cups of Broccoli
1 BIG ASS serving of Potato wedges

That'll get me up to Meal 5... MAN I can't WAIT for payday tomorrow...

Before bed... I'll likely have a straight up Protein shake with almonds, and oil again...

*checks Protein*

FACK! I'm all OUTTA protein!! Damn... Payday couldn't come at a better time... Looks like it'll be Tuna before bed... :S Barf... Ahh well.. gotta get it in ya...

Dinner:

Bro just a suggestion nothing with hi gi before bed or with a big call count

If you can get some cheap casein and have it with tbl spoon of olive oil or try cottage cheese bro a nice source of protein before bed maybe avoid the tuna for dinner make sure to stack the freezer with chickens after pay day bro it's an important meal bro

 

[StRoNg_WoN]

Yea... for sure... I just wanted to make sure to get some carbs in my post post workout meal... Pay day tomorrow! WOO!

 

[anabolicanimal1]

Yea... for sure... I just wanted to make sure to get some carbs in my post post workout meal... Pay day tomorrow! WOO!

Bro mail me to do with dieting I have a lot of knowledge and tips when it comes to dieting tricks and tips that you'd like bro !

 

[StRoNg_WoN]

Sounds good.. thanks buddy...

Ok so today I just woke up... Gunna go get some breakfast @ the caf..
decent choices there.. Can't WAIT to get off work and go grocery shopping!

 

[anabolicanimal1]

Sounds good.. thanks buddy...

Ok so today I just woke up... Gunna go get some breakfast @ the caf..
decent choices there.. Can't WAIT to get off work and go grocery shopping!

Remember plenty of chicken breads avoid the Mayo and go for the olive oil and look for some cottage cheese for pre bed or lean mince meat is another good choice bro !

 

[StRoNg_WoN]

Ok.. so I got a BIG ASS dirty breakfast... I guess it coulda been worse... lol Legs today (DE mind you) SO I'll go hard...

Western omelet
Hash Browns/Home Fries
2 Brown toast
3 strips of Bacon
1 Banana

YUM!!

 

[anabolicanimal1]

Ok.. so I got a BIG ASS dirty breakfast... I guess it coulda been worse... lol Legs today (DE mind you) SO I'll go hard...

Western omelet
Hash Browns/Home Fries
2 Brown toast
3 strips of Bacon
1 Banana

YUM!!

Dude banana? Pottasium? Really?

I think 5 egg whites 2 whole and some cups of oats and a slice of grape fruit would be a whole lot better for you especially on cycle then a protein shake mid morn be smart bro !

 

[StRoNg_WoN]

Hehehe.. yea.. they didn't have oats @ the caf.. and I can't ask the lady to split my eggs.. this is my 'wiggle' day.. I can't get to the grocery store 'til after work.. so I gotta wing it...

 

[Essie]

At least your breakfast wasn't as oily as mine ... I'll just make today my cheat day for this week. Having one HELLUVA BBQ this Saturday ... I am going to have to work smart this time around to grill my meat a bit further away from rare now, and stick to salads instead of breads and starches and sweetnesses. It is going to be difficult! LOL!!!!!

 

[anabolicanimal1]

Hehehe.. yea.. they didn't have oats @ the caf.. and I can't ask the lady to split my eggs.. this is my 'wiggle' day.. I can't get to the grocery store 'til after work.. so I gotta wing it...

Lets here what you got in the shopping bro ?

 

[StRoNg_WoN]

K... going now Be back soon..

 

[StRoNg_WoN]

Holy shit... It's hot as HELL out... man... I'm sweating like a dog shittin' peach pits...

Ok.. so I hit the road to go shopping... I stopped by the local Shawarma place to grab a plate of chicken and veggies...

Specifically:

• 4oz of Breast meat
• Typical Garden style Salad
• Tabbouleh Salad (Parsley, Tomato, Vinegar, and lemon juice
• BIG Dollop of Hummus
• BIG Dollop of Garlic Sauce

THAT was good.. filled me up and fueled me well...

Then off to shop...

I picked up some supplements to add to the pile:

• 5lbs of Whey (For extra Protein)
• Green Tea Extract (Good anti-oxidant)
• Milk Thistle (To protect the liver)
• ALA (They didn't have the R form unfortunately - another Anti Oxidant/liver protector)
• Bell's Shark Cartilage (I can't LIVE without this stuff.. it's AMAZING for the joints)
• Creatine (For well... it's Creatine.. lol)
• Epsom Salts (For my tired sore muscles)

Here's my complete stash

I also went and did Groceries.. YAY!

• 4 Cartons of Eggs
• 2 lbs Lots of Boneless Skinless Chicken Breast (It was on sale!)
• 1 lbs Bacon (for the weekend... MMMmmmm)
• 1 Bag of fresh Broccoli
• 2 750ml of Cottage Cheese
• 1 lbs of Sirloin (This was ALSO on sale!)
• 1 Jar of Spaghetti Sauce (for whatever.. might make pasta on the weekend)
• 750mg of Marble Cheddar (To add to things... or snack on)
• 1 package of Crystal Lite (To add to water here and there... change it up...)

I also got some dish soap and a few other odds and ends... Happened to have LOTS of almonds already.. as well as frozen spinach for my eggs... I think I should be good for a while there...

 

[StRoNg_WoN]

Ok... so today was dynamic leg day... Did:

A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3
Box Squats (No chains or bands)

135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps
Step-ups (box height slightly above knee)

35 x 10
35 x 10
35 x 10

C. HIP EXTENSION EXERCISE - 3 sets - 8 - 12 reps
Romanian Deadlifts

90 x 12
90 x 12
90 x 10

D. WEIGHTED ABS - 4 sets of 10 - 15 reps
Weighted Side Bends

50 x 15
50 x 15
50 x 15
50 x 12

 

[anabolicanimal1]

K... going now Be back soon..

Look forward to reading it bro

 

[StRoNg_WoN]

Refresh...

 

[StRoNg_WoN]

Crap! Forgot to take a pic...

That WAS:

7oz of Chicken Breast
1oz of Almonds
1 cup of Broccoli

Slathered in Hot sauce...

Down the HATCH!

One more shake B4 bed...

 

[StRoNg_WoN]

Had my shake before bed... same as last time... 3 scoops of whey... a tbsp of olive oil and a tbsp of flax and some almonds.. Yummers...

Woke up this morning... Drank my breakfast... (Not in the typical Irish fashion... )

3 scoops of Whey Protein
1/2 cup of oats
1/2 cup of berries
1 tsp of creatine

Supps:
2 Shark Cartilage caps
2 Milk Thistle
3 Green Tea Extract Caps
2 Ala
1 Multi Vit
2g of Vit C

 

[anabolicanimal1]

Holy shit... It's hot as HELL out... man... I'm sweating like a dog shittin' peach pits...

Ok.. so I hit the road to go shopping... I stopped by the local Shawarma place to grab a plate of chicken and veggies...

Specifically:

• 4oz of Breast meat
• Typical Garden style Salad
• Tabbouleh Salad (Parsley, Tomato, Vinegar, and lemon juice
• BIG Dollop of Hummus
• BIG Dollop of Garlic Sauce

THAT was good.. filled me up and fueled me well...

Then off to shop...

I picked up some supplements to add to the pile:

• 5lbs of Whey (For extra Protein)
• Green Tea Extract (Good anti-oxidant)
• Milk Thistle (To protect the liver)
• ALA (They didn't have the R form unfortunately - another Anti Oxidant/liver protector)
• Bell's Shark Cartilage (I can't LIVE without this stuff.. it's AMAZING for the joints)
• Creatine (For well... it's Creatine.. lol)
• Epsom Salts (For my tired sore muscles)

Here's my complete stash

I also went and did Groceries.. YAY!

• 4 Cartons of Eggs
• 2 lbs Lots of Boneless Skinless Chicken Breast (It was on sale!)
• 1 lbs Bacon (for the weekend... MMMmmmm)
• 1 Bag of fresh Broccoli
• 2 750ml of Cottage Cheese
• 1 lbs of Sirloin (This was ALSO on sale!)
• 1 Jar of Spaghetti Sauce (for whatever.. might make pasta on the weekend)
• 750mg of Marble Cheddar (To add to things... or snack on)
• 1 package of Crystal Lite (To add to water here and there... change it up...)

I also got some dish soap and a few other odds and ends... Happened to have LOTS of almonds already.. as well as frozen spinach for my eggs... I think I should be good for a while there...

Good work man order doesn't look to bad make sure you get your eggs in every morning ! It's crucial weather it's off season or I'm dieting for competitions it's eggs err day . Prob could of done without the spaghetti sauce but oh well live and learn diet sounds really good tho can expect some really nice notable gains with the diet on tick . Make sure get the cottage cheese in before bed instead of snacking . And
On the breakfeast front no
Harm if your throwing eggs in with that into the shake great stuff mate

 

[StRoNg_WoN]

Yea... sauce is more for my kid.. she can only handle Chicken and broccoli for so long before snapping...

Friggin' 8 year olds eh? lol

 

[StRoNg_WoN]

So here it is... ALL my food for the day on my desk... It's funny.. some dude here told me I should open up a restaurant @ work.. haha!

You KNOW you are eating properly when people comment on how 'weird' it is..

Left to right

• Shaker cup #1 - 1/2 my morning shake
• Shaker cup #2 - other 1/2 my morning shake - I blended it too long this morning, and got too much air in, so I had to separate them.
• Bottom red lid Tupperwear - Celery to snack on
• Middle Blue lid - 6 whole eggs
• Top clear/blue lid (Ziplock style) - Chicken Broccoli and almonds
• Fourth over we have tuna, with olive oil, celery, and balsamic on the bottom (blue), and more celery on the top (red)
• Pre workout drink is next - Jack3d (hey... it was free)
• Last shaker cup is my post workout drink - Protein, and Malto mixed

Good to go 'til I get home!

 

[anabolicanimal1]

So here it is... ALL my food for the day on my desk... It's funny.. some dude here told me I should open up a restaurant @ work.. haha!

You KNOW you are eating properly when people comment on how 'weird' it is..

Left to right

• Shaker cup #1 - 1/2 my morning shake
• Shaker cup #2 - other 1/2 my morning shake - I blended it too long this morning, and got too much air in, so I had to separate them.
• Bottom red lid Tupperwear - Celery to snack on
• Middle Blue lid - 6 whole eggs
• Top clear/blue lid (Ziplock style) - Chicken Broccoli and almonds
• Fourth over we have tuna, with olive oil, celery, and balsamic on the bottom (blue), and more celery on the top (red)
• Pre workout drink is next - Jack3d (hey... it was free)
• Last shaker cup is my post workout drink - Protein, and Malto mixed

Good to go 'til I get home!

Excellent mate diet nailed down for in the office good work bro can't say I'd change anything really..your working hard

Hahahah about the sauce well that's cool bro kids need to be kept happy I'd gladly go in get them a happy meal and continue eating my chicken and broccoli hahah!

 

[StRoNg_WoN]

Crap! Keep forgetting to take pics of my food..

So after eating all that... I had my preworkout drink.. then hit it up...

Had my post workout shake (Protein/carbs)

And now I'm having tuna with Celery...

I'll prolly just hit the hay... big day tomorrow...

Today I did

Repetition Upper Body

A. REPETITION LIFT – Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
Incline DB Bench Press

60 x 15
60 x 12
60 x 12
60 x 12

B. LAT/UPPER BACK SUPERSET – Perform 3-4 sets of 8-12 reps.

Wide Grip Pulldowns
Incline Rear Delt flys

130 x 12
130 x 12
130 x 11
130 x 10

20 x 12
20 x 12
20 x 10
20 x 8

C. MEDIAL DELTS - Perform 4 sets of 8 - 12 Reps
Lateral Raises

25 x 12
25 x 10
25 x 10
25 x 8

D. ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.

Lying DB Skull Crushers
Standing DB Curls

25 x 12
25 x 10
25 x 10

25 x 12
25 x 10
25 x 8

E. ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.

Two handed Behind the neck DB Triceps Presses
Standing DB Hammer Curls

55 x 12
55 x 10
55 x 10

30 x 10
30 x 10
30 x 10

The pumps I got from this was CRAZY man... Holy shit... I was ROCK HARD for like an hour after training... lol

 

[StRoNg_WoN]

Woke up today.. and WOW I'm annoyed... I'm not certain why... just a mood...

Anyway.. here's mah food... Same shit.. different day... I can't wait for the weekend to start...

 

[StRoNg_WoN]

Ok... well... Today is supposed to be ME - Lower Body... BUT I'm going to skip it.. and go for a run instead... I'm gunna train legs tomorrow afternoon when my lovely sweetness comes into town (she lives 2 hours away...) SO I'll have some updated pics.. as well as (hopefully) a vid of my workout... should be interesting...

 

[StRoNg_WoN]

Wow... so apparently I'm not a runner... and I've never 'Ran' before... we did just over 6K... with stairs in the middle.. and holy SHIT I was DONE! THAT is hard... my teardrop muscles are on FIRE... wow... After training I went to the pub for an 8oz steak, with baked potato, and steamed veggies...

I just finished a bowl of Cottage Cheese, with Blue Berries... off to the Natural Ottawa's tomorrow to cheer on a few friends.. then it's GO time @ the gym... Can't wait!

Good night folks..

 

[StRoNg_WoN]

I got up... and I took my morning vitamins, then had a cup of strong black coffee.

Made a shake:

• 3/4 cup of Oats
• 1/2 cup of Berries
• 3 Scoops of Vanilla Whey Protein

BIG day today... my Girl is coming in from Montreal... (about 2 hours away... Can't wait to see her... and I'm going to the OPA Natural Physique Show to cheer on my friend Caitlin!!

I made a few meals to take with me:

• 6 whole eggs
• 1/2 cup Broccoli

• 7oz Chicken Breast
• 1oz of Almonds
• 1/2 cup of Broccoli

Then hit the road!

I took the bus... which was ballz.. they weren't on time, and I was getting frustrated... I took it part way, then just walked the rest of the way. It was nice and sunny out, and I was blastin' Biggie Smalls... Love it...

I got to the show to have Hassan Jama greet me with a swag bag of goodies... LOVE Free shit...

I saw Caitlin... She looked GREAT! Colour was spot on, and everything seemed to be going well...

She took FIRST PLACE in her class, AND the over all! Congrats dude!

Mel was running late.. but got there...

That was her @ the UFC show later that night.

After the show... we went home for a REALLY NICE Nap...

We got up, and I decided to kill it doing ME - Lower Body @ the gym:

Squats (Working up to one set of 3 - 5 reps)

135 x 5
225 x 5
275 x 5
315 x 3
135 x 18

DB Lunges (3 sets of 6 - 12 reps)

40 x 6 (Shitty form, and not deep enough)
22.5 x 10 (Much better)
22.5 x 8 (Much better)

45 degree Hyper-extensions (3 sets of 8 - 12)

35lbs plate x 12
35lbs plate x 12
35lbs plate x 12

Ground Based Ab Circuit

3 sets of:

Sprinter sit-ups, V-ups, toe touches, hip thrusts

Done!

Had a BIG ASS shake after... 2 scoops of Whey, 2 scoops of malto... Yummers...

Got to the bar.. and had some supper:

Starter:

Garlic bread with cheese and bacon (I know.. it was awesome... )

10oz Steak
1 Baked Potato
1 serving of steam veggies

I had all of this with NO BOOZE! YAY! Drank water, and also had a coke... not too too bad...

GSP was boring as SIN... Hominick is a MACHINE!!



Good times.. Tomorrow ME - Upper.... Can't wait..

Oh yea.. I also got some vids of the Squats... Some DEEP STUFF goin' on there.. I was really happy... Will post them up soon.

 

[chewyxrage]

Nice post/pics

Keep it up homie

 

[StRoNg_WoN]

MAN!

So... Legs feel like they were worked over with a sledge hammer... Love my life...

I got up to post this, and my gorgeous, and wonderful girlfriend made me breakfast!! *Sigh* Things don't get much better then that...

I had a BIG ASS CUP of coffee or three... then:

• 6 whole eggs scrambled with Lemon Herb seasoning, and 'Herbes de Provence' (fancy schmancy )
• One serving of Melanie Awesomeness Potatoes:
  • Salt
  • Pepper
  • TexMex Seasoning
• 4 strips of bacon

Yummers!!

Now it's Shower, get ready, and OFF to see Fast Five!!

 

[StRoNg_WoN]

Wow... That movie kicked SERIOUS ass...

Ok... So I FINALLY got some squat vids up!!

First one is a Warmup with the Bar

YouTube - Squats - Warm up

Second one is 5 x 5 with 135lbs

YouTube - Squats - 135lbs

Third one is 5 x 5 with 225lbs

YouTube - Squats - 225lbs

Fourth one is 5 x 5 with 275lbs

YouTube - Squats - 275lbs

Fifth one is 5 x 3 with 315lbs (I missed the 5)

YouTube - Squats - 315lbs

Then I did a final Burn out set with 135 again

YouTube - Squats - 135lbs (Burnout Set)

 

[StRoNg_WoN]

Monday was:

Max Effort Upper Body

A. MAX-EFFORT LIFT – Work up to a max set of 3-5 reps.
Flat Bench Press

135 x 5
155 x 5
185 x 5
225 x 1
225 x 2

B. SUPPLEMENTAL LIFT – Perform 2 sets of MAX reps. (Choose a weight
that you can do 15-20 - Rest 3 - 4 minutes in between sets)

Incline DB Bench

42.5 x 14
42.5 x 14

C. HORIZONTAL PULLING/REAR DEALT – Perform 4 sets of 8-12 reps. (Super Set)

DB Rows
45 Degree Rear Delt Rows

65 x 10
65 x 10
65 x 10
65 x 10

20 x 10
20 x 10
20 x 10
20 x 10

D. TRAPS – Perform 3-4 sets of 8-15 reps

BB Shrugs

225 x 15
275 x 10
275 x 8
205 x 8

E. ELBOW FLEXOR EXERCISE – Perform 3-4 sets of 8-15 reps

Barbell Curls

65 x 15
65 x 10
65 x 10
65 x 10

 

[StRoNg_WoN]

So... Today is my Monday (I took yesterday off.. the GF was still in town... (God I love her...) and we just chilled...

Today is DE Lower...

Meals so far today:

Morning Shake:

• 1/2 cup of Oats
• 1/2 cup of Berries
• 3 scoops of Whey
• Water

Mid morning snack:

• 6 Whole eggs (with a sprinkling of Herbs de Province... I LOVE that shit...)

Pre workout:

• 7oz chicken
• cup of Broccoli
• handful of almonds

Workout... then Post:

• 3 scoops of Whey
• 2 scoops of Malto

I'll post up mah numbers later.. and holy SHIT I want to eat chips.. :S

 

[StRoNg_WoN]

Ok just did my workout, and had my shake.. Blarg... I feel bloated, gross, and tired...

Dynamic Effort Lower Body


A. Dynamic Effort Exercise - Perform 5 - 8 sets of 1 to 3

Box Jumps box about waist height:

3
3
3
3
3
3
3
3

B. UNILATERAL EXERCISE with added ROM - 2 - 3 sets of 8 - 10 reps

Step-ups: (box height slightly above knee)

20 x 10
20 x 10
20 x 10

C. HIP EXTENSION EXERCISE - 3 sets - 8 - 12 reps

RDLS:

85 x 12
85 x 12
85 x 12

D. WEIGHTED ABS - 4 sets of 10 - 15 reps

Weighted Side Bends:

55 x 13
55 x 13
55 x 13
55 x 13

 

[sebaco2011]

Hey mate was just wondering if you decided to cut or bulk ? and how much you weigh and whats your bodyfat at now ? Also about how many calories are you eating per day on average ? And are you doing any cardio ? Also are you on any gear ?

 

[StRoNg_WoN]

Hey mate was just wondering if you decided to cut or bulk ? and how much you weigh and whats your bodyfat at now ? Also about how many calories are you eating per day on average ? And are you doing any cardio ? Also are you on any gear ?

Hey dude...

Ok well I've decided to do this in sections... I'm on for 16 weeks... so I figure I'll bulk for 12... and cut for 4.... That's the plan anyway... we'll see how it goes.

I started off @ 193lbs, and am 203lbs this morning... my body fat hasn't seemed to have gone up really... although I am retaining some water...

Cycle:


Week 1 - 4 dbol 50mgday
Week 1 - 16 600mg Test C
Week 1 - 15 600mg eq
Week 12 - 18 var 40mg/day

Week 3 - 7 hcg 250iu 2 x week
Week 11 - 15 hcg 250iu 2 x week

Week 19 - 22 nolva 40/40/20/20

I'm on week 3 as I type this...

I'm eating around 3500calories a day @ a 40-30-30 ratio... seems to be going fairly well...

I am not doing any cardio.. other then a 5K run with a buddy once a week... fat hasn't been an issue yet... so I figure why fix what isn't broken.

Once the 12th week approaches.. I'm going to change things around... Start lifting a little higher rep, and am going to cut the calories... include cardio... and all that good stuff... can't wait!

 

[StRoNg_WoN]

Morning weight after a piss: 199.8lbs

Man... what a day.

So last night I decided to begin watching Jersey Shore... WOW... TOTAL JUNK FOOD FOR THE BRAIN HERE! I watched the first 2 episodes, and wanted to cry... it was THAT frustrating. I watched a few more, and I'm hooked. Can't WAIT to see more... the only issue is that it TOTALLY Interfered with my sleep... Like HUGE time.

I woke up all groggy, and pissy this morning... Sore as a bastard. It's Wed... so it's my day off. Amen... I'm going to go home to just veg, watch a bit more, then hit the sack early.

Food thus far:

9:00am:

3 scoops of Whey
1/2 cup of oats
1/2 cup of berries

11:00am:

7oz Chicken
1 Cup of Broccoli
handful of Almonds

That's IT! :S

My appetite is pretty well NONE EXISTENT today... REALLY sucks... I'm gunna have to force something big into me when I get home. I REALLY need the calories to grow, and am just not feeling it today.

Today marks the 3rd week (I started my cycle on a Wednesday) of my cycle. I started off @ 193... so I'm up 6lbs in 2 weeks... not a great gain, but not bad either... Gunna start pounding the food... I've been as high as 203, but measure at weird times. I'm going to do it daily from here on it... at the start of each posting... First thing.. AFTER my piss.

Gotta run... time to eat!

C ya!

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 199.8lbs


Well today has been difficult... diet wise anyway... woke up late... and was in a rush... so I had my morning shake:

• 3 scoops of whey
  [*]1/2 cup of oats
  [*]1/2 cup of berries

Got to work... Drank it...

Worked.. a LOT.... and didn't have my next meal 'til 2:00:

• 7oz Chicken
  [*]1oz Almonds
  [*]1 cup of broccoli

Drank some Jack3d before training...

* * * Trained * * *

Post workout:

• 3 scoops of Whey
  [*]2 scoops of Malto

Got home.. just had:

• 8oz of mild Italian Sausage
  [*]8oz of Whole wheat pasta

Prolly have some Cottage Cheese and almonds before bed...

 

[StRoNg_WoN]

Meh... I suppose that's not a HORRENDOUS day eating... could have been worse...

I DID make all my foods though for tomorrow... AND I'm beat..

Good night... we'll check the weight in the morning...

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 200.4lbs

GOOOOOOD morning..

SO last night I DID finally end up eating my Cottage Cheese before bed...

Ok... so I have shit tight today... (Finally) all my food is in order...

Meal 1 - Shake:

• 3 scoops of Whey (I can't say Whey anymore without putting a weird emphasis on the H... a la Cool Whip' lol
• 1/2 cup of oats
• 1/2 cup of berries

Meal 2:

• 6 Whole eggs
• 1 cup of spinach

Meal 3:

• 7oz of Chicken
• 1 cup of Broccoli
• 1 handful (about an oz) of almonds

* * * W O R K O U T * * *

Meal 4 (Post Workout):

• 3 scoops of Whey
• 2 Scoops of Malto

Then I gotta go pick up the kid.. and head home... I figure I'll make us up something Crazy awesome for dinner..

 

[StRoNg_WoN]

Oh yea... I forgot to put down yesterday's workout:

RE Upper body:

Incline DB Bench 4 sets of 12 - 15

30 x 10 WU
55 x 14
55 x 12
60 x 12
60 x 12

Wide Grip Pulldowns - 4 sets of 8 - 12

140 x 12
140 x 10
130 x 12
130 x 12


DB Arnold Presses - 4 sets of 8 - 12

40 x 12
40 x 12
40 x 10
40 x 8

Shrug Machine/Triceps Pulldowns Super Set - 3 sets of 8 - 10

275 x 10
275 x 10
275 x 10

40 x 12
50 x 10
50 x 10


Plate Pinches - 3 sets of max time effort

10 x Max
25 x fuck all TOO heavy
10 x Max
10 x Max


That was it! Tonight is ME Legs! YEA!! Might try Deads... not sure yet...

 

[bader85]

Great log bro, everything is looking great. Keep on it! Should get some new pics on week 4 maybe, give us some feedback on the mirror.

 

[StRoNg_WoN]

Sure!! Sounds good... I'm JUST starting week 3 there.. so I'll keep at'r then post some up... I'll get my kid to take pics.. she loves that stuff...

 

[StRoNg_WoN]

Tonight was ME Lower

Squats (Work up to a max of 3 - 5 reps)

135 x 5
225 x 5
275 x 5
315 x 4
135 x 12 <--- got tired there...

DB Lunges (3 sets of 6-12 reps)

25 x 12
25 x 12
25 x 10

45-degree Hypers (3 sets of 6-12 reps)

45 x 12
45 x 12
45 x 12

Abs - Ground based circuit

Set one Max
Set one Max
Set one Max
Set one Max


Short... but sweet..

 

[psizzle_8]

Better late than never, right? But you have my interest! I'll be keeping an eye on this log. Looking good so far, I like how you take pics of your meals (which all look awesome by the way...esp that protein shake...MMMM)

Good luck to you my friend Keep it up!

 

[StRoNg_WoN]

Better late than never, right? But you have my interest! I'll be keeping an eye on this log. Looking good so far, I like how you take pics of your meals (which all look awesome by the way...esp that protein shake...MMMM)

Good luck to you my friend Keep it up!

Yea.. I'm a very visual person... I like to look at pics, and vids and stuff.. keeps things interesting... I posted some YouTube vids of me squatting in here too... but I think I'll embed them to make them easier to see...

Here.. as I type this... my kid took my pic! haha

*Yawn*

Ok... well I just got up... and pee'd... so I gotta go make breakfast..

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 200.2lbs

Gooooooood morning!!

Ok... well today is off to a big of a late start... Meh.. I needed the rest... Took my morning Vits, and had some coffee... No it's not my birthday... all the cups were dirty...

Left to right:

• 2 x 1000mg Vitamin C (Anti-Oxidant and to ward off Colds)
• 2 x 150mg Silymarin (Milk Thistle) (Liver Protection)
• 2 x 750mg Shark Cartilage (Healthy Joints)
• 1 x 600mg ALA (Anti-Oxidant)
• 1 x 500mg Green Tea (Anti-Oxidant)
• 1 x 50mg Dianabol (To Gain Muscle)
• 1 x Daily Multi-Vitamin (Gimme the stuff our SHIT ASS food doesn't)
• 1 x 20mg Cipralex (I take this so that you won't find me on top of a building yelling random obscenities at people, while shooting a high powered rifle

Good times...

 

[StRoNg_WoN]

Ok... So I FINALLY got some squat vids up!!

First one is a Warmup with the Bar



Second one is 5 x 5 with 135lbs



Third one is 5 x 5 with 225lbs



Fourth one is 5 x 5 with 275lbs



Fifth one is 5 x 3 with 315lbs (I missed the 5)



Then I did a final Burn out set with 135 again

 

[StRoNg_WoN]

Wow... alright... So I FINALLY got my food on the go there... for the day...

(Just a side note... I have NEVER been this RANDY in my entire LIFE... it's absolutely RIDICULOUS! Seriously... EVERYTHING I SEE I want to EAT or FUCK... sometimes both... lol)

Kiddo always gets the good stuff... :S Beefaroni probably isn't the best food for you... but hey... she's 8... and it's the weekend..

Dad on the other hand decided to cook up some bacon:

DON'T cook bacon without a shirt on... REALLY REALLY dumb...

There we go...

Good eats baby... 6 whole eggs and 6 strips of bacon.. Get'r in ya!

 

[StRoNg_WoN]

Next meal... was:

• 7oz of chicken breast
  [*]1 cup of broccoli
  [*]2 TBSP of this AWESOME Orange flavoured Flax see oil I found! REALLY tasty!!

I had that with some water... no training today... so I'm keeping the carbs low.

After that, I just chilled a bit... on the PC, and hung out with mah kid.

I just made another meal up... I call it my 'Left over bowl of protein awesomeness' meal. It's basically 3 left over scrambled eggs, about 4oz of Steak, and a couple of spaghetti strands (Dunno how they got in the tupper wear... but whatever) BBQ sauce on top... and Voila!

I washed it down with a Coke 0...

Ok yea... I also took my night time vits:

Left to right:

• 2 x 500mg Calcium (I don't drink milk)
  [*]2 x 150mg Silymarin (Milk Thistle) (Liver Protection)
  [*]2 x 750mg Shark Cartilage (Healthy joints)
  [*]1 x 600mg ALA (Anti-Oxidant)
  [*]1 x 500mg Green Tea (Anti-Oxidant)

Prolly fire some Cottage Cheese down the hole before sleep time... and pound some more water...

Good times!

 

[StRoNg_WoN]

God DAMMIT! I'm fuckin' HUNGRY!!!

Ok... so one last meal before bed... was SUPPOSED to be:

• 1 bowl of Cottage Cheese

But I was hungry so I stepped it up a notch or three:

• 1 bowl of Frosted Flakes cereal w/milk
• 1 BIG ASS BLOB of Cottage Cheese
• A Buncha marble cheese

I seriously INHALED it all... in like 10 minutes... SICK... SICK shit...

Ate it too fast... stomach hurts... FML

 

[psizzle_8]

These pictures crack me up lol

 

[StRoNg_WoN]

These pictures crack me up lol

I know... I'm retarded... lol

Ok I HAVE TO GO TO BED NOW!! lol... Ok ONE MORE shake ONE MORE rerun of Jersey Shore (I know... Shut it...)

Then BED TIME!!

 

[Essie]

Age: 34
Height: 5'11
Weight: 200.2lbs

Gooooooood morning!!

Ok... well today is off to a big of a late start... Meh.. I needed the rest... Took my morning Vits, and had some coffee... No it's not my birthday... all the cups were dirty...

Left to right:

• 2 x 1000mg Vitamin C (Anti-Oxidant and to ward off Colds)
• 2 x 150mg Silymarin (Milk Thistle) (Liver Protection)
• 2 x 750mg Shark Cartilage (Healthy Joints)
• 1 x 600mg ALA (Anti-Oxidant)
• 1 x 500mg Green Tea (Anti-Oxidant)
• 1 x 50mg Dianabol (To Gain Muscle)
• 1 x Daily Multi-Vitamin (Gimme the stuff our SHIT ASS food doesn't)
• 1 x 20mg Cipralex (I take this so that you won't find me on top of a building yelling random obscenities at people, while shooting a high powered rifle

Good times...

No WAY!!!!! I am on 20mg Citalopram ... for exactly the same reason ... to 'balance the chemicals in my brain and supress psychotic behaviour' ... lol!

 

[StRoNg_WoN]

Here's my fist shake to psizzle_8 for keeping me up, and making me have another protein shake before bed...

Start with the powder and oil:

Then add the water:

DOWN the MUTHAFUCKIN' HATCH!

The Cat is amazed... lol

 

[StRoNg_WoN]

No WAY!!!!! I am on 20mg Citalopram ... for exactly the same reason ... to 'balance the chemicals in my brain and supress psychotic behaviour' ... lol!

*high five* to the crazies brotha!! lol

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 202.1lbs

Good morning kids... Just made mah morning coffee and PILLZ again...

Left to right:

• 2 x 1000mg Vitamin C (Anti-Oxidant and to ward off Colds)
• 2 x 150mg Silymarin (Milk Thistle) (Liver Protection)
• 2 x 750mg Shark Cartilage (Healthy joints)
• 1 x 600mg ALA (Anti-Oxidant)
• 1 x 500mg Green Tea (Anti-Oxidant)
• 1 x 50mg dianabol (To Gain Muscle)
• 1 x Daily Multi-Vitamin (Gimme the stuff our SHIT ASS food doesn't)
• 1 x 20mg Cipralex (I take this so that you won't find me on top of a building yelling random obscenities at people, while shooting a high powered rifle

 

[StRoNg_WoN]

Morning shake time!! (Sung to the tune of It's T-SHIRT TIIIIIIME a la Jersey Shore):

• 3 scoops of whey
• 1/2 cup of oats
• 1/2 cup of berries

3 Scoops of protein:

Next we add the oats:

Berries:

Water:

BLEND!!!

Shit forget the Creatine... :S Gunna add that now...

Pour... and serve:

Yummers!!

Apparently I gotta do the Dishes... (Damn it...)

So... Dishes... get the kid dressed... then it's off to MAMA's place... for MAMA's day..

HAPPY MOTHERS DAY EVERYONE!!

 

[Essie]

Morning shake time!! (Sung to the tune of It's T-SHIRT TIIIIIIME a la Jersey Shore):

• 3 scoops of whey
• 1/2 cup of oats
• 1/2 cup of berries

3 Scoops of protein:

Next we add the oats:

Berries:

Water:

BLEND!!!

Shit forget the Creatine... :S Gunna add that now...

Pour... and serve:

Yummers!!

Apparently I gotta do the Dishes... (Damn it...)

So... Dishes... get the kid dressed... then it's off to MAMA's place... for MAMA's day..

HAPPY MOTHERS DAY EVERYONE!!

I tend ... ... ... ... to overblend ... always too airy and makes me feel sick ... so I stopped. Perhaps I should try again and, if at first you don't succeed, dust yourself off and try again ...

 

[StRoNg_WoN]

I hear ya man... I do that too... SOOOO sooooo annoying... but I find it hard to 'drink' the oats without blending more... you COULD make it, then let it rest for a bit...

 

[chewyxrage]

that's what the "pulse" button is for

 

[WillKill]

Great Thread Bro, Loving it.
1 quick question, When you're having a protein shake with the fat added to it (oil). How much oil to protein do you add?

 

[StRoNg_WoN]

Pulsing is for sissies...

Naw thanks... I'll totally pulse the oats first... good idea!

Willkill:

I just add 2TBSP in... regardless of how much protein...

 

[StRoNg_WoN]

Well that was my only meal today so far... :S Diet FAIL!

Ahh well... I could use the fast day... got lotsa water in at least... I'm gunna have BIG ASS pizza.. a shake before bed... then well.. bed...