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Joined 18th August, starting September 1 ("project Des")
- Thread starter desmond
- Start date
desmond
New member
desmond
New member
TRAINING DAY DIET:
(1) Breakfast: 3 eggs; 100 g tuna or chicken; 250 g sweet potato; 1 glass 1% milk; 10 ml fish oil
(2) Lunch: 4 eggs, 80g kangaroo; 500 butternut squash; 1 glass 1% milk OR 3 eggs, salmon, butternut squash and milk
(3) PWO: 2 glasses milk, 1 large banana, 50 WPI
(4) 200g 10% fat steak; spinach, onion, tomato.
This gets quite close to 220C, 200P, and 90F you recommended. I'm not use to consuming so much fat, and use to consuming more P and C (and probably more cals). It also meets RDI for everything.
Hunger busting snacks if required: strawberries (if cheap), otherwise apples, oranges, carrots, and protein shakes AND (everyone should try) SPLENDA HOT CHOCOLATE (10grams 100% cocoa; splenda to taste; dash of milk - awesome, and quite healthy)
On rest days, I will probably play tennis or go for 10km run, and employ a similar diet with less WPI
(1) Breakfast: 3 eggs; 100 g tuna or chicken; 250 g sweet potato; 1 glass 1% milk; 10 ml fish oil
(2) Lunch: 4 eggs, 80g kangaroo; 500 butternut squash; 1 glass 1% milk OR 3 eggs, salmon, butternut squash and milk
(3) PWO: 2 glasses milk, 1 large banana, 50 WPI
(4) 200g 10% fat steak; spinach, onion, tomato.
This gets quite close to 220C, 200P, and 90F you recommended. I'm not use to consuming so much fat, and use to consuming more P and C (and probably more cals). It also meets RDI for everything.
Hunger busting snacks if required: strawberries (if cheap), otherwise apples, oranges, carrots, and protein shakes AND (everyone should try) SPLENDA HOT CHOCOLATE (10grams 100% cocoa; splenda to taste; dash of milk - awesome, and quite healthy)
On rest days, I will probably play tennis or go for 10km run, and employ a similar diet with less WPI
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desmond
New member
So officially START project TOMORROW. Will record weights from tomorrow:
Sunday: Leg Day
Monday, Thurs: Chest
Tuesday, Sat: Back [deadlift variant on tuesday; shrugs Sat]
Weds: Rest (5-10km run)
Friday: tennis
Planned Cheats: 27th Sep (birthday, going interstate); 20 Sep (wedding, can't really avoid); 27th October (cousins 21st). Aim for minimal other cheats, and if cheats, something that is not total crap (large steak or pizza, as opposed to donuts or chips). Aim is to keep alcohol to 3 times on the program.
Sunday: Leg Day
Monday, Thurs: Chest
Tuesday, Sat: Back [deadlift variant on tuesday; shrugs Sat]
Weds: Rest (5-10km run)
Friday: tennis
Planned Cheats: 27th Sep (birthday, going interstate); 20 Sep (wedding, can't really avoid); 27th October (cousins 21st). Aim for minimal other cheats, and if cheats, something that is not total crap (large steak or pizza, as opposed to donuts or chips). Aim is to keep alcohol to 3 times on the program.
desmond
New member
15 Sep Training Log:
DB incline bench - 40lbsx8
SM Shoulder Press - 7.5kg + Barx7
Tricep Pushdown - 9x8 (there are several machines I can do this on in our gym, but this one has the least friction, and therefore has more tension on the negatives. Doesn't have weights just numbers though)
Comments:
- definitely really happy with DB bench. I completely isolated the muscle and didn't feel it in my shoulders at all, whereas normally there is still a bit of stress in the shoulders. This kind of killed me for the cable flys - but still did my best
Note one thing I'm loving about this program is increased body awareness.
As an example, out of curiousity, because the program hadn't properly started, on Sat I did ATG squats the way I use to, just to see what it felt like.
First thing I noticed is - 1 was using 10kg more than 2 weeks before, but second, is that it explained why I had never gained any quad size out of the exercise. I was now able to feel that essentially my arse swung the weight up at the start, and all my quads contributed was a little push at the end. No wonder I had gained a large arse (which doesn't really bother me lol), and no much quad
DIET
- 215P; 206C; 81F (quite close to targets)
DB incline bench - 40lbsx8
SM Shoulder Press - 7.5kg + Barx7
Tricep Pushdown - 9x8 (there are several machines I can do this on in our gym, but this one has the least friction, and therefore has more tension on the negatives. Doesn't have weights just numbers though)
Comments:
- definitely really happy with DB bench. I completely isolated the muscle and didn't feel it in my shoulders at all, whereas normally there is still a bit of stress in the shoulders. This kind of killed me for the cable flys - but still did my best
Note one thing I'm loving about this program is increased body awareness.
As an example, out of curiousity, because the program hadn't properly started, on Sat I did ATG squats the way I use to, just to see what it felt like.
First thing I noticed is - 1 was using 10kg more than 2 weeks before, but second, is that it explained why I had never gained any quad size out of the exercise. I was now able to feel that essentially my arse swung the weight up at the start, and all my quads contributed was a little push at the end. No wonder I had gained a large arse (which doesn't really bother me lol), and no much quad
DIET
- 215P; 206C; 81F (quite close to targets)
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desmond
New member
16 Sep
Back:
(1) one arm rows - 6x35lb (could do more strangely on left arm, not sure why - this doesn't normally happen)
(2) deadlift - 10x55kg (first time - taking it easy to ensure form is correct)
(3) Bi curls - 5x15+bar
(4) reverse 5+bar
From now on I will record all lifts
DIET was a bit over in C and P today, but a friend whose going away, wanted to play tennis, which I have not normally been, so I bumped C and P up a tiny bit (30g each)
Back:
(1) one arm rows - 6x35lb (could do more strangely on left arm, not sure why - this doesn't normally happen)
(2) deadlift - 10x55kg (first time - taking it easy to ensure form is correct)
(3) Bi curls - 5x15+bar
(4) reverse 5+bar
From now on I will record all lifts
DIET was a bit over in C and P today, but a friend whose going away, wanted to play tennis, which I have not normally been, so I bumped C and P up a tiny bit (30g each)
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