Joined 18th August, starting September 1 ("project Des")

[desmond]

Consolidated List of DIET QUESTIONS:

Hi Omega, I have sent u many of these as PM's or in my journal, but it may be confusing now I've consolidated all my diet questions in this post

(1) PROTEIN INTAKE

You have said to me up my protein intake by 50g, which takes it to 250g and then also said consume 300g on rest days?

Is this correct - u want me to consume more on the rest day? BTW, to get 300P on rest days without shakes I hope u don't mind if I eat more than 3 meals.

(2) FAT INTAKE

My initial fat intake was 90g, and u have said to up this by 30g 1-2 hours before training.

First, what is the rationale behind this? Isn't there a risk that the PWO carb insulin spike will cause this to be stored as fat?

Before training (and I guess in general), what fats do you prescribe/proscribe? Just mono or poly (nuts, seeds, avocados, salmon, eggs) or is sat fat ok (beef, cheese). I note u said butter was OK pre-workout so I was thinking that perhaps anything but trans fat is ok. Particularly, what about cashews or cheese - haven't had them for ages and love it!

What about flax/fish fat pre-workout given its antiflamattory properties may limit muscle growth.

(3) CARB INTAKE

Mine is set at 220, but is this the same on rest days. Reason I ask is now I'm consuming 300g on rest days - and 300P, 220 (net) C, 90F seems like a lot of cals for days I'm burning very little. should I cut carbs on these days a bit?

(4) Eating nocturnally

This entire program, I've been eating nocturnally. I.e., as part of my protein intake, I consume about 100g of tuna about 3-4am simply because I'm a terrible sleeper and have always woken up 3-5 times per night. Is this fine - it seems to assist now that I'm aiming for 300P too

 

[desmond]

So today non-training - tried to get through 300P without shakes as recommended. So much meat.

Hit 330 in the end
(1) 8 eggs
(2) 2 medium tins of salmon
(3) 3/4 tin of large tuna
(4) 300 chicken breast

And other smaller sources of protein!

 

[OMEGA]

Des I wont be able to get to PM till mid next week

BE patient

 

[access]

Why no shakes at all Des to supplement the protein intake?

 

[desmond]

Why no shakes at all Des to supplement the protein intake?

Omega didn't want shakes for me on rest days. I have 50 WPI and 20g glutamine on training days.

Fortunately, kangaroo is quite cheap so usually I'd be doing about 400g of that a day. It is also <2% fat. Unusually, I like tinned salmon, and given its health benefits, I will try to have that fairly regularly.

They just had a chicken sale so I've been eating heaps of that last 2 days.

BTW Omega:that's cool re getting back to me later.

BTW, doing back today
- key lifts:
(1) 60kg lat pull down; 45lb one arm rows.

But was too fucked to do arms after that. The deadlifts really drained me - I mean really. Perhaps I should have trained later in the day or something. It was a good session up until that.

So, I'm doing arms in the evening after work. I really struggle to train bisceps sometimes after back - for whatever reason, its the thing on the oemga routine I struggle with most. If possibe, i'd prefer to always split up the back routine day into 2 sessions (back morning; arms evening).

 

[OMEGA]

"But was too fucked to do arms after that"

LOL!

 

[desmond]

"But was too fucked to do arms after that"

LOL!

Well, perhaps it was being wussy, but u said "each training session should be trying to condense 6 months of progress into 1 month". I knew that I wasn't going to be doing that with the arms then, so we will see tonight.

 

[OMEGA]

NO I loved this quote!

 

[desmond]

Well returned to gym as promised:

(1) bi curls - 20kgx7+bar
(2) tri extension - 28kgx5

I still struggle to properly feel my tris at times. My shoulders are looking really good now - if only the tris could get better!

Oh BTW Omega, and don't worrry I'm not doing it, but spider rowing looks like a decent exercise for mid-inner back. I could see how it operate nicely with omega principles (i.e., slow, strict, full contraction): T-Nation.com | HSS-100: Back Specialization

 

[desmond]

DOMS REPORT:

Now this is a suprise, no DOMS after yesterdays (AM) back workout, but after PM arms workout.

Normally I always have next day doms, except on abs.

Nutrition was different this time:
(1) 30g fat pre workout as u suggested (6 eggs) for stage 2. This wasn't part of stage 1.
(2) WMS PWO + whey, glut, and some leftover leucine I had
(3) then 30 minutes later, oats, cocoa, milk, cinnonom kangaroo (kangaroo separate)

It was such a bomb of cals I had only kangaroo + fish oil for lunch lol

But excellent recovery. Perhaps I should have this "double serve" of carbs each time PWO? Or was it the fats pre-workout? Normally if I have WMS PWO I just have kangaroo and onions 1/2 hour later instead of another carb meal

Today Legs:
(1) Wide stance free weight squats: 70kg
(2) SM squats: 70kg bar