*** Strong_Won's Progress Thread ***

[StRoNg_WoN]

What's up guys?

I'm 29 years old (for another month.. gimme a break), 5'11" and weigh 172lbs @ 9.38%

Anyway...

I've decided to train clean, and try to build myself up naturally... as I have a lot of work ahead of me... I started training @ 123lbs ~5'11... (Ya... I know...) I've been as heavy as 195... and am now 172... I went through a bout of personal issues... and haven't trained in 7 months... I'm just getting back into it there now... (been about 2 - 3 months) and was hoping to gain back the size I lost. I just gotta get down and dirty... and start eating and hammering the weights...

Currently I'm eating a 40/40/20 diet, that consists of mainly chicken, beef, brown rice, veggies, shakes, and Udo's oil... I fire in the odd coke here and there, and get the munchies... I've been known to scarf down a whole large pizza, and a small Ben and Jerry's ice cream...

Ok.. enough rambling...

My goals are pretty simple... I'd like to stay lean while gaining... I'm taking more of a clean approach, and would prefer to be methodical... I've decided to attach a few pics... (although I'm reluctant, and look like a stoner... lol ) to see what you guys think... Be forewarned... I’m no mass monster... lol...

The other thing I was wondering is if any of you have had success using the Anabolic diet 35/5/60 Protein/Carbs/Fat... with around 25 x BW in cals to grow?

Please give me any questions and comments etc... I plan to keep this as my official testing thread, and appreciate everyone’s feedback, comments, concerns, and questions...

This is what I had lined up for diet... I plan on taking pics every 2 weeks, to see progress etc...

Food Log

Quantity-----------Calories--------Protein (g)---------Carbs (g)--------Fat (g)


--------Meal A
2-------scoop(s), Extreme Protein Fusion-----------360.00--68.00----8.00-----7.00
2-------tbsp, Udo’s Choice-------------------------264.00--0.00-----0.00----28.00
--------Total:-------------------------------------624.00--68.00----8.00----35.00


--------Meal B
7-------Large Whole Egg(s)-------------------------525.00---42.00---7.00---35.00
3-------oz, Cheddar Cheese-------------------------253.68---21.18---1.09---28.20
50------grams, Brocolli------------------------------17.00---0.00----3.32---0.00
--------Totals:-------------------------------------795.68---63.18---11.41---63.20


--------Meal C
7-------oz, Lean Ground Beef (cooked)--------------525.00---49.00---0.00---35.00
1-------tbsp, Fish Oil-------------------------------126.00---0.00----0.00---14.00
1-------cup, Carrots (raw)-------------------------55.00----1.00----13.00--0.00
--------Totals:------------------------------------706.00---50.00---13.00--49.00


--------Meal D - Post Workout
8-------oz, Salmon (canned)-----------------------280.00---40.00---0.00---16.00
2-------tbsp, Helmans mayo-----------------------100.00---0.00----2.00---10.00
--------Totals:------------------------------------380.00---40.00---2.00---26.00


---------Meal E
8--------oz, Steak (sirloin)-------------------------514.80---43.12---0.00---36.72
75-------grams, Brocolli----------------------------25.50----0.00----4.98---0.00
6--------Strip(s), Bacon---------------------------276.00---14.64---0.03---23.64
--------Totals:------------------------------------816.30----57.76---5.01---60.36


--------Meal F
2-------cup, Cottage Cheese (low/no fat)-----------320.00---72.00---12.00---4.00
2-------tbsp, Udo’s Choice-------------------------264.00---0.00---0.00----28.00
--------Totals:------------------------------------584.00---72.00--12.00---32.00


-----------------------------------------------Calories--Protein (g)-Carbs (g)-Fat (g)


Recorded:------------------------------------------3999.47--350.94----51.42---265.56
---------------------------------------------------3999.47--1403.76--205.67---2390.04
Percentages:---------------------------------------35.1%----5.1%-----59.8%

Body Composition:

BodyFat: 9.32%
Lean Body Weight: 155.98
Body Fat: 16.02
Total Body Weight: 172.00
Seven Site Caliper
Chest: 6
Abdominal: 10
Thigh: 12
Tricep: 10
Subscapular: 8
Suprailiac: 8
Midaxilla: 11

 

[StRoNg_WoN]

Ok so tomorrow mornings the day...

Go team...

 

[StRoNg_WoN]

7:12am...

I had my Udo's this morning, and am sitting here at work shaking up my shake... can't wait to hit the gym tonight... my GF just joined as well... so it'll be nice to have her there getting active...

I did up a diet sheet in Excel for a buddy using a bunch of food items, and pivot tables. It's great... and I find it VERY useful... Because of this, he's agreed to pay for my training manual to get NSCA-PCT certified... Nice... I'll be training clients in no time!

 

[StRoNg_WoN]

WOW! Re-Heated ground beef tastes like POO! I'm gunna have to fire some cheese in there tomorrow...

 

[StRoNg_WoN]

Good morning kids...

Ok... so day one of this diet is over...

Things I noticed:

I felt kinda weird... almost off... (light headed... kinda like a high feeling) I had enough energy to kill it in the gym... which was good... I can tell that I've lost water by looking in the mirror... my scale weight is also down 5lbs... I'm guessing this is normal, as I wait for the metabolic shift to occur...

This diet is nice... I actually feel content and not all bloated as I did on a high carb diet... Should be good...

If you guys need fish oil... I would recommend the lemon zest flavoured PureSea... it actually tastes not too too bad... I don't mix my oil in shakes... I just hammer it down by the spoon full... I enjoy the taste of Udo's... I think this is a problem... lol

I'm still a little weary to stray from my normal 40/30/30 ways of eating... but we'll see how this works out... so far so good...

 

[poysyn]

Good morning kids...

Ok... so day one of this diet is over...

Things I noticed:

I felt kinda weird... almost off... (light headed... kinda like a high feeling) I had enough energy to kill it in the gym... which was good... I can tell that I've lost water by looking in the mirror... my scale weight is also down 5lbs... I'm guessing this is normal, as I wait for the metabolic shift to occur...

This diet is nice... I actually feel content and not all bloated as I did on a high carb diet... Should be good...

If you guys need fish oil... I would recommend the lemon zest flavoured PureSea... it actually tastes not too too bad... I don't mix my oil in shakes... I just hammer it down by the spoon full... I enjoy the taste of Udo's... I think this is a problem... lol

I'm still a little weary to stray from my normal 40/30/30 ways of eating... but we'll see how this works out... so far so good...

light headedness is due to the lower carbs..make sure you refeed as that was my downfall last cut

 

[StRoNg_WoN]

I will... thanks for the comment... I was thinking of doing a 48 - 72 hour re-feed... to make sure I don't lose mass... as I'm already pretty small...

 

[jpt]

what up bro...good luck with your goals!

some comments....your 172lbs and looking to stay lean but add on quality muscle correct? ok....i'm not sure what your diet used to look like.....i think you mentioned you were bulking??? if so can you post just the macros of your previous diet??...no need to type the whole diet out.

my first analysis is that at 4000cals at 172lbs your going to put on weight...some of it water, some of it fat and some of it muscle. i'm around your weight and bf % and when i cut it's btwn 1800-2200 cals.....when trying to maintain lbm i'm usually around the 2800-3000 cal level...when bulking i'm 3500 cals...that's low end....closer to 4000 is where i try and keep them.

everybody is different and you know what works best for you...but this is just a generalistic approach to what i see here

 

[StRoNg_WoN]

what up bro...good luck with your goals!

some comments....your 172lbs and looking to stay lean but add on quality muscle correct? ok....i'm not sure what your diet used to look like.....i think you mentioned you were bulking??? if so can you post just the macros of your previous diet??...no need to type the whole diet out.

my first analysis is that at 4000cals at 172lbs your going to put on weight...some of it water, some of it fat and some of it muscle. i'm around your weight and bf % and when i cut it's btwn 1800-2200 cals.....when trying to maintain lbm i'm usually around the 2800-3000 cal level...when bulking i'm 3500 cals...that's low end....closer to 4000 is where i try and keep them.

everybody is different and you know what works best for you...but this is just a generalistic approach to what i see here

Sure... the macros were 40/40/20... and ~3000cals a day...

Thanks though... I appreciate it... I think I can fair well with moderate carbs... I just dunno if this diet plan (35/5/60)is the best idea... Fat is energy storage correct? So if you want to grow muscle and
not store fat, then you don't want the body to have an excess of
energy.

To prevent this and still grow muscle, I figure you need to consume just enough
to grow muscle and not fat.

If you have 250g PRO 500g CHO and 100g FAT.. and you aren't gaining
bodyfat, if you're doing everything else right you'll probably be growing
some muscle. These are made up numbers. The total here is 3900 kcal.

But let's say you actually only need 3700 kcal to grow muscle. Doesn't
this mean that you might be storing 200kcal worth of fat each day?

Not likely. Because, of the 100g of fat, 200kcal = 22g, and most surely
your body needs more than 78g of fat a day for the type of training you're
doing.

Of course if you don't use all your 500g carbs some could turn into fat too,
except, a good fast metabolism like mine will likely convert most of the
excess glucose into heat. This is the "high metabolic rate" in action.

BUT... if your excess calories come from FAT, then your body can just
stuff it into storage.

Yes, your hormones are likely to keep fat in circulation more than storing it
if you are keeping your carbs very low... but remember.. it's still excess,
and prolonged excess has ALWAYS resulted in storage. Hormones aren't
quite so simple. Eating fat does stimulate some insulin. Insulin is an "energy
storage" hormone, not just a glucose storage hormone.

If I was able to gain a solid 2 lbs of muscle a month over a year
that would be amazing. So.. that only translates into 908g divided by 30 days
which equals around 30g muscle each day.

While it is true that you need extra energy to fuel the muscle growth, I don't think it's not some
insanely high number. Depending on the person it might be in the range of a few
hundred additional calories per day. If you give it that in carbs.. which is useable
energy for cells, then you don't risk storing as much fat as you do if you give it
fat. At least that's what I'm thinking.. which is why I thought a diet of 40/30/30 would suit my needs a little better...

 

[jpt]

i really don't know much about this diet...i tried ckd a about 6 months back and didn't really like it...that's about as much comp as i can get to what your doing.

but i know if iwas taking in 4000 cals a day i would gain crazy weight....like i just did. and that was a very clean bulk...

 

[StRoNg_WoN]

Cool... what were your macros and stuff like?

 

[jpt]

my macros are usually 40/40/30 but instead of eating 1/2 cup of brown rice i was eating 1 1/2 cups on my bulk diet. my diet didn't change too much...just more of everything.....

 

[StRoNg_WoN]

40/40/30 eh? That's 110 ...

 

[jpt]

hahaha....good call. i've had so much dang coffee this afternoon i'm surprised i didn't write 50/50/50

anyway, it's usually 40/30/30...but get's tweaked depending on lifitng days and cardio days.....cardio days i it's usually more like 45/25/30

 

[StRoNg_WoN]

Cool... I think I might switch this up to 40/30/30.. I just don't feel right eating this few carbs... I dunno.. maybe I'll ride it out until the weekend, then carb up...

 

[StRoNg_WoN]

Ok... so I've decided to scrap this Anabolic Diet, and stick to a traditional 40/30/30...


This is what I have setup...

 

[StRoNg_WoN]

Today I woke up... I'm 177.8lbs this morning... Diet has been pretty much on point... I've been taking in carbs again... feels great... I don't think I'll try this low/no carb dieting thing... at least not until I hit 200lbs...

It's Friday! Yay! Time to shower, and get my food ready for the day... I'll be taking pics next week at some point...

 

[StRoNg_WoN]

What I brought this morning to eat:

7:30 am - Protein shake with a banana and Udo's oil, cup of coffee

10:30am - 1.5 cups of Oats, 1 cup of Cottage Cheese, 1/2 Grapefruit

1:30am - 8oz Tuna, 1/2 cup of Onion, 1 everything bagel

Post Workout - Shake with 55.5g Protein, 50.5g of Malto, 4.5g fat

When I get home I'll see what's up... Likely have Chicken or beef...

Yesterday I did Shoulders.. went up in all my lifts... Feeling pretty good... I got some R-ala this morning... I figure I'll take 300g twice a day...

Leg day today... can't wait...

 

[jpt]

what up bro?

i would honestly switch the bagel to a better carbs source...maybe multigrain bread or something...

make sure you popping them r-ala!

 

[StRoNg_WoN]

Ya... I just grabbed it quick... didn't have time to make any brown rice... :S

 

[Maffiosa]

mmm...bagels, my weakness! Good stuff, keep it up bro~

 

[StRoNg_WoN]

Thanks...

So... Today I ate:

7:30am

1 scoop(s), Extreme Protein Fusion
1 tbsp, Udo’s Choice
1 Banana(s) (1 medium)

10:30am

1 cup, 2% Cottage Cheese
1 Grapefruit (1/2)
1.5 cup, Large Oats (Uncooked)

1:30pm

8 oz, Salmon (canned)
2 tbsp, Light Mayonnaise
0.5 cup, Onions (raw)
0.5 Bagel, Everything

5:30pm - Post Workout

3 scoop(s), Ultimate Rx/GOLD

I have to eat now... but I'm not hungry at ALL... sucks... I guess I'd better get cookin' though...

I'll likely have

8 oz, Chicken Breast
1 cup, San Fran Mixed Veg
2 cup, Skim Milk

Then

8 Large Egg White(s)
1 oz, Peanuts (dry roasted)
175 gram, Lean Ground Beef
2 tsp, Udo's Choice

Before bed...

I feel really bloated today though.... don't think I drank enough water....

Tomorrow I gotta get up early for CPR! YAY!

 

[StRoNg_WoN]

Oh yea... and today was leg day... I'm aching like HELL!

 

[StRoNg_WoN]

Ok... 176.6 lbs this morning... feelin' pretty good... kinda bloated though... I might be eating too many cals... I'll keep the intake up though, and drink more water...

Today I have:

1 shake for Bfast (1 cup Pinapple, 1 scoop of protien, 1 tbsp Udo's, water)

I'll be having 1.5 cups of oats, along with 1/2 grapefruit, and 6 egg whites... can't wait...

Did Chest/Triceps this weekend... REALLY strong on all my lifts... today is Back/Bis day... can't wait... I'll have pics done up at the start of next week...

 

[crossy]

Good work bro. The weight gained seems a good amount since you started. I feel for ya in the not wanting to eat department. Are you using fitday? if not make sure you use it to keep track of you cals bro so you can see where you are up to.

Crossy

 

[StRoNg_WoN]

I actually designed a spread sheet that acts in a similar fashion to fit day... it allows you to organize your food into meals, and gives auto totals, percentages etc... it's great! So I'm hitting 3500 cals... and 40/30/30 at the moment... it's going REALLY well... thanks for the props!

 

[jpt]

my advice being i just came off a bulk....if your not hungry at all and really feel you can't get down the meal....cheat. eat something you love....but don't skip the meal. it's always better to cheat then skip on a bulk

 

[StRoNg_WoN]

agreed.... I wasn't that hungry for my cottage cheese there last night... so I had a shake, with 3 slices of banana bread... MAN I LOVE that stuff... lol...

I am thinking of adding R-ALA into the mix... as I have some lying around... Dunno if it's worth it though... some say it actually impedes bulking? I dunno... that, and some acetyl-L-Carnitine...

 

[StRoNg_WoN]

Man... the ground/veg/rice/cheese surprise only got 1/2 way done.. :S I'm at home though... figure I might start at it again @ 4:00... finish it off before I hit up the gym @ 5:30... we'll see...

 

[StRoNg_WoN]

Well I went a little mental with the munchies last night.... Ahhhh well...

I had:

8:00am
1 scoop(s), Extreme Protein Fusion
1 cup, Berries


10:30am
6 Large Egg White(s)
1 Grapefruit (1/2)
1.5 cup, Large Oats (Uncooked)


1:30pm
125 gram, Lean Ground Beef
1 tbsp, Fish Oil
1 cup, San Fran Mixed Veg
0.5 cup, Brown Rice (cooked)
1 oz, Cheddar Cheese


4:30pm
55 gram, Vector
1 cup, Skim Milk


7:30pm - Post Workout
3 scoop(s), Ultimate Rx/GOLD


10:30pm
2 cup, 2% Cottage Cheese
2 tbsp, Udo’s Choice
50 gram, Canned Shrimp Solids
2 slice, Bread, Whole Wheat
4 oz, Salmon (canned)


Totals: 3298.84 Cals / 290.69 Pro / 289.91 Carbs / 107.20 Fat

Percentages: 35.4 / 35.3 / 29.4

Didn't quite hit the mark... not SOOOO bad I guess... could be worse...

 

[jpt]

yeah 3500 should be the low end of your daily intake...keep it up!

 

[StRoNg_WoN]

So far today:

I had:

8:00am
1 scoop(s), Extreme Protein Fusion
1 cup, Pinapple


10:30am
1 cup of 2% Cottage Cheese
1 Grapefruit (Whole)
1.5 cup, Large Oats (Uncooked)


(In an hour

1:30pm
125 gram, Lean Ground Beef
1 tbsp, Fish Oil
1 cup, San Fran Mixed Veg
0.5 cup, Brown Rice (cooked)
1 oz, Cheddar Cheese
2 pieces of brown bread
4 oz. of Canned Salmon

Today is my day off training... so I'm going to see the Trailer Park Boys movie tonight... will likely have a few beer before hand... perhaps some popcorn etc.. we'll see..

 

[Maffiosa]

So far today:

I had:

8:00am
1 scoop(s), Extreme Protein Fusion
1 cup, Pinapple


10:30am
1 cup of 2% Cottage Cheese
1 Grapefruit (Whole)
1.5 cup, Large Oats (Uncooked)


(In an hour

1:30pm
125 gram, Lean Ground Beef
1 tbsp, Fish Oil
1 cup, San Fran Mixed Veg
0.5 cup, Brown Rice (cooked)
1 oz, Cheddar Cheese
2 pieces of brown bread
4 oz. of Canned Salmon

Today is my day off training... so I'm going to see the Trailer Park Boys movie tonight... will likely have a few beer before hand... perhaps some popcorn etc.. we'll see..

Its hard to get tho cals in, hell i have a tough time getting in 2k lol! Enjoy yer day off, dont go too nuts on the brew and popcorn

 

[StRoNg_WoN]

I'll try not to... maybe ONE beer... and a little corn... we'll see...

 

[StRoNg_WoN]

Ok so I had a philly steak sandwich with fries, and a beer... no snacks at the theatre... I'm not hungry at ALL now though... sucks.... I'm gunna try and eat around 9:00...

 

[StRoNg_WoN]

My goal is 1lb a week... for 26 weeks... so far so good... I've gone WELL over that... we'll see... gains aren't a linear thing... sucks..

So.... This morning I woke up... felt like poo... I passed out on the couch then went to bed... Had cereal again before bed... I really gotta smarten up with that... lol... I need to organize my time better... it's driving me insane... I can't scramble around... I'm going to have to start getting my shit ready the night before...

I'm rambling again...

Food...

8:00am - 1 scoop of protein, 1 banana, 1 tbs Udo's

11:00am - 1.5 cups of oats (with splenda and cinnamon), 1/2 BIG grapefruit, 6 whole eggs, 1 tbp fish oil

1:00pm - 2 cans of tuna, 1 cup of brown rice, 2 cups of vegetables, 2 tbs light mayo

4:00pm - (Pre-Workout): 1 cup cottage cheese, 1 cup of vector cereal

Then training, and a shake after wards... (55p, 40c)

Then I'm gunna have a big ass steak... with some veg...

Cottage cheese before bed (I'm guessing)...

It's Shoulders day today... YAY!

 

[StRoNg_WoN]

scratch that... to keep my numbers in check... I'll have 1 cup of cottage cheese, and 1 cup of skim pre-workout... Post workout is my shake, and before bed... I'm having 10oz of trimmed sirloin...

Good times...


New pics should be up next week... (although I'm not expecting much change)

 

[Maffiosa]

[QUOTE I need to organize my time better... it's driving me insane... I can't scramble around... I'm going to have to start getting my shit ready the night before...[/QUOTE]


I'm the same way bro, if i dont have it planned and packed b4 the AM i always run late.

 

[StRoNg_WoN]

I HATE that eh? I can't live like that anymore... it drives me BONKERS!

 

[StRoNg_WoN]

Ok.. I had everything... just waitin' to turn "The Ultimate Fighter " on, and GF grill that steak... MMMMMmmmmmmmm

 

[StRoNg_WoN]

TGIF! YA!

Food:

8:00am

1 scoop(s), Extreme Protein Fusion
1 tbsp, Udo’s Choice
1 Banana(s) (1 medium)






11:00am

1 cup, 2% Cottage Cheese
1 Grapefruit (1/2)
1.5 cup, Large Oats (Uncooked)







2:00pm - Pre Workout

200 gram, Sirloin Steak
1 cup, Brown Rice (cooked)
2 cup, San Fran Mixed Veg
1 tbsp, Fish Oil





5:00pm - Post Workout

3 scoop(s), Ultimate Rx/GOLD

I'm going out to an Italian Rest this evening... will update that when I get home...

I didn't make it to the gym yesterday... so today is the day!

 

[Maffiosa]

AMEN to the TGIF bro! Have a good weekend and enjoy that italian food~

 

[crossy]

Have a good weekend bro, all i will have remotely italian this weekend is a pizza i have been craving one for some time

 

[StRoNg_WoN]

Nice..

I had penne with Italian Sausage and Peppers... REALLY nice...

 

[StRoNg_WoN]

181.3lbs this morning... I think I'm getting phat... I've always been ectomorphic, and have always had an issue putting on weight... it doesn't seem that way anymore... I'm gunna get my BF tested again soon to have this all looked into...

Pics will be up this week... maybe I'll just do that instead... we'll see... Maybe 3500cals is too much for me? I dunno…

Food today:

8:00am (Now) Shake with 1 scoop of protein, one cup of raspberries, and 1 tbsp of fish oil… MMMMMmmmmm

10:30 – 11:00

Prolly have 6 whole eggs, along with a banana and my oats…

 

[StRoNg_WoN]

11:00am - 2 eggs 4 strips of bacon, 1.5 cups of oats with protein, and one banana

1:00pm - 2 pieces of Roasted Chicken Drumstick, 1 tbsp Fish Oil, I cup of white rice, 1 Cup of Mixed Veg...

4:00pm - Feel asleep for an hour.. so I couldn't cook... I ate a zone bar, then hit the gym...

7:30 Post workout... Shake - (424cals, 55.5g P, 40.50g Carbs, 4.5g Fat)

10:30 - 12oz Chicken Breast, 2 cup of greek salad, some water, and a tbsp of Udo's

 

[StRoNg_WoN]

Today I was 179.8lbs... Feel great... this morning I had my usual morning shake with berries, protein and udo's..

now I'm having 6 eggs, with 1/2 grapefruit, and 1.5 cups of oats...

It's Chest day today... and my shoulder still hurts.. I think I'll avoid flat benching, and just do some DB stuff...

Can't wait to get my new pics up... I think I'm just gunna look fatter.. lol

 

[jpt]

if your try to bulk don't worry about getting a little fat...it's inevitable. i had a tough time dealing with it but trust me it's worth it when you cut again.

 

[StRoNg_WoN]

Ya... that's what I figure... I just hope it's not TOO fat.. lol... We'll let the pics decide...

 

[Maffiosa]

Today I was 179.8lbs... Feel great... this morning I had my usual morning shake with berries, protein and udo's..

now I'm having 6 eggs, with 1/2 grapefruit, and 1.5 cups of oats...

It's Chest day today... and my shoulder still hurts.. I think I'll avoid flat benching, and just do some DB stuff...

Can't wait to get my new pics up... I think I'm just gunna look fatter.. lol

Sounds like you've been making some progress! Diets and training take time to get down, hell every day i wake up going am i doing this right..should i change somthing lol!? Post your pics when your ready~

 

[StRoNg_WoN]

Ok... just got the new pics... I am roughly 5 - 8lbs heavier in them... so not a HUGE change... I noticed my back is a little different, forearms and tris seem a little bigger too...

September 22nd, 2006:

Oct 15th, 2006:

 

[SgtSlaughter]

Pics no workie.

www.photobucket.com

 

[StRoNg_WoN]

September 22nd, 2006:

Oct 15th, 2006:

 

[StRoNg_WoN]

Here's a comparison shot... Seeing as it's only been 3 weeks... I'm hoping that my week 13ish and Week 1 comparison shots will be a lot more dramatic...

 

[SgtSlaughter]

Nooww they show up for me, wtf. Damn computers.

Nice man... 3 weeks... yes it's subtle change but a great change nonetheless... 13 weeks will be quite dramatic if you keep at it bro!!

 

[StRoNg_WoN]

Here's a front one....

 

[StRoNg_WoN]

Well... Food yesterday was pretty decent.. I made my numbers, but my times were a little screwy...

1 scoop(s), Extreme Protein Fusion
1 cup, Berries








Total:
Percentages:
10:00am
6 Large Whole Egg(s)
1 Grapefruit (1/2)
1.5 cup, Quaker Oats







Total:
Percentages:
2:30pm
3 2 pieces Roasted Chicken Drumstick

0.5 cup, White Rice
0.5 cup, San Fran Mixed Veg






Total:
Percentages:

7:00pm
6 oz, Catfish, Boneless Cooked
2 cup, Greens (cooked)
1 tbsp, Thousand Island Dressing







Total:
Percentages:
8:27pm
90 gram, Vector
1 cup, Skim Milk
1.25 cup, 2% Cottage Cheese







Total:
Percentages:
10:30pm
2.5 scoop(s), Extreme Protein Fusion
1 tbsp, Udo’s Choice


Actual Recorded Food Calories--------3585.30--349.47--273.67--120.07

Percentages:-----------------------------------39.1%--30.6%--30.2%

 

[crossy]

Nice work bro. As sarge said gains are gonna be great after your 13 weeks are done.

Crossy

 

[StRoNg_WoN]

Thanks guys... I'm gunna take pics every 2 weeks, then do a comparison of week one, and week 26...

 

[jpt]

good pics bro! decent progress so far...keep up on the diet...it's everything!!

side note*****one of my co-workers crept up behind my desk while i was looking at your pics...he didn't even say anything...he just looked at me wierd and walked away. he prob thinks i'm a raging homo looking at a half naked guy flexing in his boxer briefs hahahaha!!! whatever...i really don't care

 

[StRoNg_WoN]

Hahhahahhaa... Ya I got pinched looking at my own pics... however the person involved is an older lady... she won't leave me alone now.... lol

 

[StRoNg_WoN]

Man this reheated chicken is killing me... it's time to get some new stuff goin' on this diet man.. it's killin' me...

 

[Maffiosa]

Man this reheated chicken is killing me... it's time to get some new stuff goin' on this diet man.. it's killin' me...

I hear ya bro, gotta switch it around as much as possible...gets old quick, then leads to temptation~

 

[StRoNg_WoN]

Ya... I had a beef Shewarma.. I guess that coulda been worse.... :S

 

[StRoNg_WoN]

So... my workout SUCKED yesterday.. I couldn't bench with BB or DB... as my shoulder was just KILLING me... :S really REALLY frustrating... I dunno.. I think it's my AC joint, or just an inflammed muscle... gunna take it easy there for a bit I think... prolly a good idea...

Food today:

8:30 - So far I had my morning shake... 1 scoop of protein, 1 cup of strawberries, 1 tbsp Udo's with water

11:30 - 90g vector 1 cup of skim milk, 6 eggs, 1/2 grapefruit

2:30 - 10oz Italian Sausage... 1 cup brown rice, and 2 cups of mixed veg (Salad)

5:00pm - Post workout (although it's gunna SUCK) - Shake with protein, and carbs...

 

[jpt]

i'm in the same boat...i'm trying to eat super clean...as plain as possible! so grilled chicken off the forman is taking a toll on me!! leads me to want to have some baked doritos after or something

i'll tell you what i did last night to my chicken and i was extremely happy with it. tasted great....i'm sure once i play around with some more ingredients it will tast even better

1/4 cup of dijon mustard
2 tbsp of worchester sauce
2 tbsp of lemon juice
some black pepper

mix all the ingredients in a bowl...then marnitae the chicken in there for like 15 minutes...throw on the forman and whalla.....it's really good!!

 

[StRoNg_WoN]

I LOVE the George... I use that EVERY night.. seriously... that marinate sounds great... similar to what I use on steak, but I replace the lemon for soya, and the mustard for BBQsauce... MMmmmmmmmMMMMMmmm

 

[StRoNg_WoN]

Well this weekend was crazy... my GF graduated from University... We went out to Big Daddy's Crab Shack.... I had a buncha seafood fondue, with blackened catfish... Jambalya Rice, and veg... it was FANTASTIC... a few glasses of white... (although I'm partial to red)... dinner of champs...

181 this morning, my shoulder feels pretty good...

Food:

8:30am
1 scoop(s), Extreme Protein Fusion
1 cup, Strawberries
1 tbsp, Udo’s Choice
1 slice, Bread, Whole Wheat
2 Large Whole Egg(s)
0.5 tbsp, Light Mayonnaise

11:30am
1 cup, 2% Cottage Cheese
6 oz, Potatoes
1 cup, Red Peppers (raw)
1 tbsp, Fish Oil

2:30pm
2 Cans of Tuna
1 cup, Brown Rice (cooked)
1 Banana(s) (1 medium)
1 tbsp, Fish Oil

5:00 - Pre Workout
5 Large Whole Egg(s)
1 cup, Brown Rice (cooked)
1 scoop(s), Extreme Protein Fusion

7:30pm - Post Workout
3 scoop(s), Ultimate Rx/GOLD

10:00pm
8 oz, Chicken Breast (no skin)
2 cup, Broccoli (raw)
2 tsp, Udo's Choice

 

[Maffiosa]

Well this weekend was crazy... my GF graduated from University... We went out to Big Daddy's Crab Shack.... I had a buncha seafood fondue, with blackened catfish... Jambalya Rice, and veg... it was FANTASTIC... a few glasses of white... (although I'm partial to red)... dinner of champs...

181 this morning, my shoulder feels pretty good...

Food:

8:30am
1 scoop(s), Extreme Protein Fusion
1 cup, Strawberries
1 tbsp, Udo’s Choice
1 slice, Bread, Whole Wheat
2 Large Whole Egg(s)
0.5 tbsp, Light Mayonnaise

11:30am
1 cup, 2% Cottage Cheese
6 oz, Potatoes
1 cup, Red Peppers (raw)
1 tbsp, Fish Oil

2:30pm
2 Cans of Tuna
1 cup, Brown Rice (cooked)
1 Banana(s) (1 medium)
1 tbsp, Fish Oil

5:00 - Pre Workout
5 Large Whole Egg(s)
1 cup, Brown Rice (cooked)
1 scoop(s), Extreme Protein Fusion

7:30pm - Post Workout
3 scoop(s), Ultimate Rx/GOLD

10:00pm
8 oz, Chicken Breast (no skin)
2 cup, Broccoli (raw)
2 tsp, Udo's Choice

Congrats to the GF bro! Diet looks great, i need to take some notes lol~

 

[StRoNg_WoN]

Thanks.... she's pretty happy...

Things are comin' along nicely... I feel really full and bloated lately though... I might start doing cardio 2 x week... and stretching more... maybe switch to a full body workout 3 x a week... I dunno yet though... Currently I'm doing:

Mon:

Flat Bench BB
Incline Bench DB
Incline Flies DB

Close Grip Bench
Skull Crusher
One Arm Cable Push Downs


Tues:

Cambered Bar Curls
Incline DB Curls
DB Curls

BB Rows
Seated Cable Rows
Chins

Thurs:

Squats
Leg Extension
Leg Curl
Romanian DeadLift
Superset Seated Calf
Superset Hack Calf

Fri:

Military Press
Arnold Press
Upright Rows
Front Raise

But I never feel fully recovered training 4 x a week like this... I seem to do better 3 x a week, using the M/W/F Push, Pull, Legs method...

I dunno... I think I'll ride this out till the end of the month, then switch it up in November...

 

[StRoNg_WoN]

My shoulder feels GREAT!

I did Shoulders last night... just went light, and ramped up to my working weight... with no pain at all... stretched REALLY well etc... felt GREAT!

Today I'm 179.3lbs... I feel like I'm kinda plateauing... Meh... I'll keep'r goin'... I've added like 1%bf, and a good 8lbs... so I must be on track... we'll ride it out, and see if I'm able to gain.. if not, I'll have to up the cals again..

 

[StRoNg_WoN]

I'm SOOOOOOOOOOOOOOOOO hungry this morning... and I weighed in @ 174... :S Very weird... dunno what the deal there was/is... I've been eating my diet correctly.. if anything I cheated, had a beer, and a chimi last night... Ahhh well..

I haven't been doing ANY cardio at ALL.... so I'm gunna start that in the mornings as well... I feel SO bloated, and gross... and I can almost FEEL my metabolism chugging along... I wanna get burning properly and make sure I'm firing on all cylinders so to speak.

So...

30 minutes of low intensity cardio in the AM for me... 4 - 5 times a week...

 

[StRoNg_WoN]

Ok... so I've changed my routine around.... I'm gunna start this today:

Day 1:

Flat BB Bench Press 6 - 10
Incline DB Press 6 - 10
Power Presses 6 - 10

Incline Skull Crushers 6 - 10
Triceps Extension 6 - 10
Crunch Machine Or BW 15 - 25
Leg Raise 15 - 25


Day 2:

Leg Press 8 - 15
Squat 8 - 15
Leg Curl 6 - 10
Romanian Deadlift 8 - 15
Calf Press 12 - 20
Donkey Calf Raise 12 - 20

Day 3:

Chins 6 - 10
Seated Cable Rows 6 - 10
DB Shrugs 6 - 10

Rear Delt Flyes 6 - 10
Curls 6 - 10
Hammer Curls 6 - 10

 

[StRoNg_WoN]

So I've been stretching a lot more, and am trying to get more flexible... I'm @ 179 this morning... feelin' pretty good... my diet has gone to the shits as of late... gunna get back on track...

So far today:

- Shake (protein, berries, oats, banana, Udo's, ice)


- 6 Eggs and a green apple

- 2 tuna patties, veg, and a green apple

That's it... I figure I'll have another shake after training, then a lemon chicken dinner with veg of some kind.. not sure what yet though...

 

[*Bunny*]

So I've been stretching a lot more, and am trying to get more flexible... I'm @ 179 this morning... feelin' pretty good... my diet has gone to the shits as of late... gunna get back on track...

So far today:

- Shake (protein, berries, oats, banana, Udo's, ice)


- 6 Eggs and a green apple

- 2 tuna patties, veg, and a green apple

That's it... I figure I'll have another shake after training, then a lemon chicken dinner with veg of some kind.. not sure what yet though...

^^^ Get to it SW!!!

 

[StRoNg_WoN]

Yes ma’am…

So I’m sittin’ at the gym yesterday… waiting for my buddy to take my pics… I waited a whole extra hour and a 1/2, and no dice… the batteries on his camera were dead! MAN! Ahhh well… I’ll take new pics on Tuesday… we’ll see… I *think* I’m a little leaner… we’ll see though….

BTW.. my shoulder is STILL sore…. :S I hate this… I can’t do a lot of overhead stuff, and benching is out… I’m gunna try dips (not too low) for my chest… see how that feels… any other good chest exercises, that don’t involve the shoulder? :S I suppose I could do cross-overs… we’ll see…

 

[StRoNg_WoN]

Well I did 1/2 hour of cardio this morning.. felt great.. I was 181lbs, and feel bloated... sucks... so this cardio should help... and more water... that's key...

 

[jpt]

Ok... so I've changed my routine around.... I'm gunna start this today:

Day 1:

Flat BB Bench Press 6 - 10
Incline DB Press 6 - 10
Power Presses 6 - 10

Incline Skull Crushers 6 - 10
Triceps Extension 6 - 10
Crunch Machine Or BW 15 - 25
Leg Raise 15 - 25


Day 2:

Leg Press 8 - 15
Squat 8 - 15
Leg Curl 6 - 10
Romanian Deadlift 8 - 15
Calf Press 12 - 20
Donkey Calf Raise 12 - 20

Day 3:

Chins 6 - 10
Seated Cable Rows 6 - 10
DB Shrugs 6 - 10

Rear Delt Flyes 6 - 10
Curls 6 - 10
Hammer Curls 6 - 10

how many sets you doing? or did i miss that in a prior post?? trying to cath up here on logs...

 

[StRoNg_WoN]

Sorry 3 for everything...

 

[*Bunny*]

Yes ma’am…

So I’m sittin’ at the gym yesterday… waiting for my buddy to take my pics… I waited a whole extra hour and a 1/2, and no dice… the batteries on his camera were dead! MAN! Ahhh well… I’ll take new pics on Tuesday… we’ll see… I *think* I’m a little leaner… we’ll see though….

BTW.. my shoulder is STILL sore…. :S I hate this… I can’t do a lot of overhead stuff, and benching is out… I’m gunna try dips (not too low) for my chest… see how that feels… any other good chest exercises, that don’t involve the shoulder? :S I suppose I could do cross-overs… we’ll see…

You can stay away from the heavy weights and use cables, light weight, for a type of active recovery. Sorry so late. I do believe I just answered this question dejavu... anyway I stated somewhere that the shoulder I believe is a synergist to chest exercises (like bench) so I suppose if you lighten the load and move to a cable exercise it MAY be better for you if the shoulder isn't healed and you aren't resting it! and if you absolutely must do something. Weren't you going to get it worked on?

Ice for inflammation.

How are you feeling?

 

[StRoNg_WoN]

You can stay away from the heavy weights and use cables, light weight, for a type of active recovery. Sorry so late. I do believe I just answered this question dejavu... anyway I stated somewhere that the shoulder I believe is a synergist to chest exercises (like bench) so I suppose if you lighten the load and move to a cable exercise it MAY be better for you if the shoulder isn't healed and you aren't resting it! and if you absolutely must do something. Weren't you going to get it worked on?

Ice for inflammation.

How are you feeling?

Yes... I don't have the cash at the moment to get work done.... it's not too too bad... I've come to realize that it might also be aggravated by mouse use... so I'm going to try moving my keyboard tray and desk area around to see if this helps... so far it does... I don't feel so 'impinged'... which is nice...

I could try cables... that's not a bad idea... basically... I'm gunna try doing stuff that doesn't aggravate it... if I feel ANY pain at all, I'll stop... we'll see how it goes... For shoulders... I'm thinking I can do pretty much anything that isn't overhead... so upright rows will be good... I'll try front raises, and lateral raises as well.. see what they feel like....

For chest... cables could be the way to go... BB are out, and DB still seem to hurt... although not as bad...

Do you think working around it will speed up recovery though, or should I really just rest it all together? I'm thinking rest might be a better option... I dunno...

 

[jpt]

updates?? been a while...how's the shoulder?