Wavelength 2009

[wave_length]

Food as described in last post:

[gbg]

Originally Posted by wave_length

Workout:
Legs: Leg Presses, 5 x 550 lbs (PB2009)
Delts: DB Presses, 9 x 75 lbs (PB2009)
Delts: Seated Rear Lateral DB Raises, 12 x 62 lbs (PB2009)
Hams: Lying Leg Curls, 9 x 88 lbs
Abs: giant set of machine crunches.

Nutrition:
Lunch: chicken wraps, lobster tail with potatoe wedges and cocktail sauce.
Dinner: steakhouse double burger, hot wings, chocolate, hazelnut, and rafaello gelati with florentiner cookie.

Notes:
Great workout, huge improvement in the shoulder DB press (from 6 to 9 reps). I also achieved one of my goals for 2009, repping a quarter ton again on the leg press.

Strong workout wavey!

[wave_length]

Originally Posted by gbg

Strong workout wavey!

thanks gisi, I'm still shaking

[gbg]

Originally Posted by wave_length

thanks gisi, I'm still shaking

as you should be! your getting PB across the board and there not newbee gains! great work!

[wave_length]

Originally Posted by gbg

as you should be! your getting PB across the board and there not newbee gains! great work!

Well the ones marked "PB2009" are not PRs, I'm still catching up on most PRs.
But thanks, I'm pretty happy with progress right now considering I'm doing a recomp.

[Sabouneh]

Originally Posted by wave_length

Well the ones marked "PB2009" are not PRs, I'm still catching up on most PRs.
But thanks, I'm pretty happy with progress right now considering I'm doing a recomp.

you say your doing a recomp? does this mean your trying to stay the same weight while losing the fat and replacing with muscle mass? isnt this pretty tough to do ?

[DaCrimePosse]

Hello wave_length, I'm a newbie (working out 3 times a week for about 2 months), just signed up to this forum and been reading your posts for the last couple hours. I should say that I find your simple approach quite... unusual, but it does make perfect sense. And looking at your progress, I am really impressed and inspired. Congrats...

One thing for sure, you like eating some delicious food and don't put up with that s**ty tasting healthy stuff like oats and tuna, eheh.

Well I am really happy to see that your way works just as well, couse I'm Aegean and really enjoy the Turkish, Greek and Italian cousine. I have no problems with salads and vegetables, I eat plenty of them, but I just can't live on foods like oats, tuna, skim milk, light cheese, egg whites, chicken breast etc. I need my kebab and raki (ouzo) fix!

As for the protein shake, I tried a number of brands and flavors, some doesn't taste "too bad" but can't say they are good either. Do you do anything special to make them more tasty? Or any recommendations on brand / flavor?

Thanks in advance and sorry for the bad English.

[wave_length]

Originally Posted by Sabouneh

you say your doing a recomp? does this mean your trying to stay the same weight while losing the fat and replacing with muscle mass? isnt this pretty tough to do ?

Don't think so, more info in this thread:
http://forum.bodybuilding.com/showth...hp?t=118981601

Originally Posted by DaCrimePosse

Hello wave_length, I'm a newbie (working out 3 times a week for about 2 months), just signed up to this forum and been reading your posts for the last couple hours. I should say that I find your simple approach quite... unusual, but it does make perfect sense. And looking at your progress, I am really impressed and inspired. Congrats...

One thing for sure, you like eating some delicious food and don't put up with that s**ty tasting healthy stuff like oats and tuna, eheh.

Well I am really happy to see that your way works just as well, couse I'm Aegean and really enjoy the Turkish, Greek and Italian cousine. I have no problems with salads and vegetables, I eat plenty of them, but I just can't live on foods like oats, tuna, skim milk, light cheese, egg whites, chicken breast etc. I need my kebab and raki (ouzo) fix!

As for the protein shake, I tried a number of brands and flavors, some doesn't taste "too bad" but can't say they are good either. Do you do anything special to make them more tasty? Or any recommendations on brand / flavor?

Thanks in advance and sorry for the bad English.

Thanks man, and I understand exactly what you're saying, I can't live without my Austrian grub either!

As for the protein shakes, they all taste like crap, some more, some less. It's still the most convenient way for me, that's why I'm using them. And I don't do anything special, I just mix with water. I don't want to advertise any specific brand here but you can PM me if you want to know what I use.

And don't worry, your English is perfectly fine!

[letsgetlost]

hey wave,

do you ever deadlift? if so, how much are you repping?

[wave_length]

Originally Posted by letsgetlost

hey wave,
do you ever deadlift? if so, how much are you repping?

Not ATM, but my best was 352lbs for reps (I think).

[wave_length]

Workout:
Rest.

Nutrition:
Lunch at Asian restaurant: wings, different meats with veggies, chicken curry with onions, pork with eggplant, cocnut and mango pudding, lychees, baked apple in honey, diet coke, plum wine.
Rest of the Day: 100g whey protein shake, some EFA oil.

Notes:
Had neck pain throughout the day, hope it's gonna be better tomorrow.

[Wrong_Hole]

are fish oil tablets a good way to get your EFA's? if so how many grams a day is enough?

[mrpacijr]

Man Wave, it sure seems as if you are eating so many calories...maybe it's just deceiving by the pictures?! I wonder if you burn alot of calories during your workout, seems like if I ate the same food as you I'd gain fat, and I'm 200lbs lol

[wave_length]

Originally Posted by Wrong_Hole

are fish oil tablets a good way to get your EFA's? if so how many grams a day is enough?

You just need a few grams, I would either use fish oil or flax seed oil (for omega 3) and sesame (for omega 6).

Originally Posted by mrpacijr

Man Wave, it sure seems as if you are eating so many calories...maybe it's just deceiving by the pictures?! I wonder if you burn alot of calories during your workout, seems like if I ate the same food as you I'd gain fat, and I'm 200lbs lol

Not really, most pics are from weekends where I eat more.

[wave_length]

Workout:
Rest.

Nutrition:
Lunch at Austrian restaurant: venison roast with gravy, potatoes, red cabbage and cranberry jam on peach, quark cake with whipped cream and fruit, diet coke.
Rest of the Day: 100g whey protein shake, some EFA oil.

Notes:
Still neck pains.

[xquick]

Originally Posted by wave_length

Notes:
Still neck pains.

shoot Wave, not good. this needs to heal up soon

[wave_length]

Originally Posted by xquick

shoot Wave, not good. this needs to heal up soon

No idea how I got this, woke up with it. Sucks but what can I do.

[AndrewWard123]

Yea mate sorry to hear about the kneck...

You suffering any headaches or have any other pains/tingling?

[wave_length]

Originally Posted by AndrewWard123

Yea mate sorry to hear about the kneck...

You suffering any headaches or have any other pains/tingling?

No, it's most definitely a pulled muscle in the neck. Had it before. Hoepfully it'll heal quickly.

[wave_length]

Workout:
Rest.

Nutrition:
Lunch at Austrian restaurant: roasted duck with gravy, red cabbage, bread dumplings, salad, cherry cake with whipped cream and fruit, diet coke.
Dinner: Mixed turkish grill.

Notes:
No protein shake today so got some protein for dinner.

[wave_length]

Dinner as described above:

[PRMachine]

I have yet to try duck, and you seem to enjoy it in here Wave!

[wave_length]

Originally Posted by PRMachine

I have yet to try duck, and you seem to enjoy it in here Wave!

Duck is awesome man, especially roasted/grilled whole. Very dark, tasty meat.

[tensortrucks00]

You eat like a king. I need to step up my food game!!!

[Batigol85]

Hello Wave_Length! You are my hero! I'm new here to the forum and actually to weight training. I've read your post for a couple of months now and I've been following "How to Lose Fat for Noobs". You know I was losing weight for the first two months but it seems that for the past month and a half I've been stuck, no weight loss. Should I cut down on calories? Increase intensity in workout? More cardio?

[wabeer1]

Hey Wave, just checkin in to see how you are going with the muscle pull in your kneck - it's a b'std of an injury!

Duck looks nice but hate the taste... sorry

[wave_length]

Originally Posted by tensortrucks00

You eat like a king. I need to step up my food game!!!

Haha, well not everday, but sometimes I do.

Originally Posted by Batigol85

Hello Wave_Length! You are my hero! I'm new here to the forum and actually to weight training. I've read your post for a couple of months now and I've been following "How to Lose Fat for Noobs". You know I was losing weight for the first two months but it seems that for the past month and a half I've been stuck, no weight loss. Should I cut down on calories? Increase intensity in workout? More cardio?

Thanks man!

If you get stuck, you will have to create a slightly bigger deficit, either by reducing calories or upping cardio, whatever is more convenient.

Originally Posted by wabeer1

Hey Wave, just checkin in to see how you are going with the muscle pull in your kneck - it's a b'std of an injury!
Duck looks nice but hate the taste... sorry

Neck pull is getting better, hope to be back next week.
I guess duck is not for everyone, I love the darker meats in general.

[wave_length]

This is from yesterday, 2009-11-12:

Workout:
Rest.

Nutrition:
Lunch at Austrian restaurant: onion cream soup, veggie palatschinken with chive sauce, diet coke.
Rest of the Day: 100g whey protein shake, some EFA oil.

Notes:
Nothing much.

[wave_length]

Workout:
Rest.

Nutrition:
Lunch at Austrian restaurant: roasted duck with gravy, red cabbage, hash browns, salad, quark cake with whipped cream and fruit, diet coke.
Dinner: club, tuna olive, and salami emmentaler sandwiches, cookies.
Rest of the Day: 100g whey protein shake, some EFA oil.

Notes:
Duck again, I love the stuff. Neck is getting better, maybe I can workout this weekend.

[wave_length]

Dinner as described above: