Behind the neck presses on smith machine
50x15
70x12
70x12
70x8
50x12
-> all done slowly, full ROM touching chest with pause at bottom edit-
switched to normal presses half way.. (obvoiusly cant touch the chest doing BTN press)
The heavier sets were supersetted with 30lb militaries immediatly after for a deep burn
ahahah oh yea, forgot to mention I saw 2 funny new guys in there today.
The first guy I thought was hollistermuscle in the flesh.. he was wearing a hollister shirt (yup) and was probably 6 foot 115lbs.
All he did were ab crunches and pec dec flies.. and more than once i caught him looking at his abs in the mirror.
The other dude was an east indian built oddly like a gorrila. He wasn't all that big, but the way his shoulders sloped, and his weird posture, made him look like a gorilla.
He had a real mean face all the time and kept looking in the mirror flexing, like he was trying to intimidate his reflection.
thats a lot of volume, and i like how you put matching pics to each bodypart
yea, i wish i started high volume from the get-go, i respond so much better to it
could just be the 'muscle confusion' factor though... if I plateau on high volume in like 2 months, then i'll know
edit - bulking to 240? chyyyeaaa budayyyyy aint nuttin but a peanut
Originally Posted by LeantoMean
Lmao we never get any funny kids at our gym =(. I needa come to urs lol.
Also half the girls volleyball team were doing cardio/abs in their booty shorts. I caught a few of them glancing at me in the mirror reflection, but alas, I chickened out and didn't say a word to any of them.....
Today was a light/medium chest day. Next time is legs day, that'll get me back on routine.
Chest
Only had 45 mins before class
DB Flat Bench
30x20 -> warmup
45x15
65x12
70x8 -> pretty happy with this. Full ROM and slow controlled reps.. a nice pump.
DB Incline Bench (all supersetted with incline flies)
45x15 -> flies 25x15
55x12 -> flies 25x12
55x12 -> flies 30x8
Dumbell Pullovers (still getting used to these)
40x15
55x8 (LOL I laid with the bench too close to my ass and I almost flipped right over)
60x8
15 pushups for burnout
Flat DB Flies (for burnout at end of session)
30x13
35x11
35x10
Overall, a great, short chest workout. Did some posing in the change room after (no homo) and I was amazed at how I looked.
I've been on a low carb diet for 2 days and my muscles seemed to show through my skin much better than ever before. Dunno if that's a loss of waterweight or what, but it was extremely motivating.
No cardio today, diet was solid and clean, bout 100g of carbs, mostly from fruit. Energy levels are still high, but I expect this to change in the next few days as my glycogen levels are reduced.
Diet today has been clean, but weak, b/c i was at school for 8hrs...
Breakfast - Large protein shake in milk w/ banana (woke up late)
Between class - Large bowl of tuna w/ lotta carrots
After class - Protein blast drink
At home - 12 eggs, 4 yolks, glass of milk
Pre-workout - carbed up just a bit, had some bread with water edit
Post workout - protein shake, banana
1hr later - large bowl of ground beef, sprinkled cheese on top, chopped up lettuce, glass of milk
Diet today has been clean, but weak, b/c i was at school for 8hrs...
Breakfast - Large protein shake in milk w/ banana (woke up late)
Between class - Large bowl of tuna w/ lotta carrots
After class - Protein blast drink
At home - 12 eggs, 4 yolks, glass of milk
Pre-workout - carbed up just a bit, had some bread with water edit
Post workout - protein shake, banana
1hr later - large bowl of ground beef, sprinkled cheese on top, chopped up lettuce, glass of milk
^^^^^Can anyone comment on my diet? I'm trying to cut 10lbs of fat in 2-3 months by lowering carbs considerably. This diet is typical of the last few days... plus I'll have a bowl of tuna and a protein shake before bed and that's it for the day. Usually I'd have a bit more volume food-wise, but is the content good?
^^^^^Can anyone comment on my diet? I'm trying to cut 10lbs of fat in 2-3 months by lowering carbs considerably. This diet is typical of the last few days... plus I'll have a bowl of tuna and a protein shake before bed and that's it for the day. Usually I'd have a bit more volume food-wise, but is the content good?
Thanks
do you mix your protein shakes with milk or water? What were your totals for the day? I'm currently on a low high carb cycle. Working great so far. 10lbs in 2-3 months is very reasonable.
Short Sleeved Elephant Shirts Now Here: http://etsy.me/11jC3o9
do you mix your protein shakes with milk or water? What were your totals for the day? I'm currently on a low high carb cycle. Working great so far. 10lbs in 2-3 months is very reasonable.
Morning and pre-bed shakes were with milk. Dunno totals, I usually don't count cals or macros or anything
might be worth it to give this diet a look if you are able to count your protein/carbs/fat/and calories each day.
my Current Diet
Protein:
1.5-2.2 grams per lb of bodyweight for men
1.0-1.7 grams per lb of bodyweight for women
Protein intake is based on perceived intensity of daily physical activity (the more intense exercise activity you do each day, the greater your protein needs will be). Remember, dietary protein is your primary fuel source on this program.
Carbohydrates:
High day: carbohydrate intake equals 100% of protein intake in grams
Low days: carbohydrate intake equals 30% of protein intake in grams
Fats:
Fats will remain low, negotiable. Include EFA?s in your supplement regimen in place of dietary fats. No more than 20% of total calories should come from fats.
Create your meal plan, and begin your cycle. Keep cardio and activity level consistent. Monitor your bodyweight over the first 2 5-day cycles. The goal is to lose 1-1.5 lbs per cycle (no more). It may take 2-3 runs through the 5-day cycle to fine-tune your diet. If bodyweight does not drop after 2 cycles, increase cardio calorie burn by 100 grams per day, x 5 days (or 500 calories per week, total)
If weight fluctuates more than 2lbs per cycle, it means calorie intake is most likely too low. Increase protein by 25 grams per day, each day. Monitor weight for ongoing fluctuations. As your meal plan progresses, make these adjustments as recommended to keep the metabolism racing, and the fat coming off.
Short Sleeved Elephant Shirts Now Here: http://etsy.me/11jC3o9
might be worth it to give this diet a look if you are able to count your protein/carbs/fat/and calories each day.
my Current Diet
Protein:
1.5-2.2 grams per lb of bodyweight for men
1.0-1.7 grams per lb of bodyweight for women
Protein intake is based on perceived intensity of daily physical activity (the more intense exercise activity you do each day, the greater your protein needs will be). Remember, dietary protein is your primary fuel source on this program.
Carbohydrates:
High day: carbohydrate intake equals 100% of protein intake in grams
Low days: carbohydrate intake equals 30% of protein intake in grams
Fats:
Fats will remain low, negotiable. Include EFA?s in your supplement regimen in place of dietary fats. No more than 20% of total calories should come from fats.
Create your meal plan, and begin your cycle. Keep cardio and activity level consistent. Monitor your bodyweight over the first 2 5-day cycles. The goal is to lose 1-1.5 lbs per cycle (no more). It may take 2-3 runs through the 5-day cycle to fine-tune your diet. If bodyweight does not drop after 2 cycles, increase cardio calorie burn by 100 grams per day, x 5 days (or 500 calories per week, total)
If weight fluctuates more than 2lbs per cycle, it means calorie intake is most likely too low. Increase protein by 25 grams per day, each day. Monitor weight for ongoing fluctuations. As your meal plan progresses, make these adjustments as recommended to keep the metabolism racing, and the fat coming off.
Cool man, thanks. I might modify it a bit, but I'm gonna try to do something similar to this.
Cool man, thanks. I might modify it a bit, but I'm gonna try to do something similar to this.
no problem. You may actually find that you like the low carb days more than the high days. I have anyways, it's nice to know the body isn't using carbs for your energy. If you have any questions about the diet let me know. I'd be glad to try and answer anything.
Also with any cutting diet it's good to get in some extra BCAA's if you can.
Edit: I dunno if you're interested in the BCAA's or already have some, but they sell them in bulk which is a lot cheaper than the pre-flavored ones. Better bang for the buck.
Last edited by gainweightnow; 01-09-2009 at 03:30 PM.
Short Sleeved Elephant Shirts Now Here: http://etsy.me/11jC3o9
no problem. You may actually find that you like the low carb days more than the high days. I have anyways, it's nice to know the body isn't using carbs for your energy. If you have any questions about the diet let me know. I'd be glad to try and answer anything.
Also with any cutting diet it's good to get in some extra BCAA's if you can.
Edit: I dunno if you're interested in the BCAA's or already have some, but they sell them in bulk which is a lot cheaper than the pre-flavored ones. Better bang for the buck.
Where could I find them in bulk? I tried to buy some xtend a while back but got Xpand by accident lol.
Originally Posted by dontknowaname
shave your chest (nohomo) you will look better when you finish
Yea I usually do every 2 months or so.. I'm gonna wait till my cut is done then shave it. I usually look 2 or 3% leaner clean shaven for some reason lols...second thoguht i might shave the forrest today
Location: Arroyo Grande, California, United States
Age: 30
Stats: 6'2", 290 lbs
Posts: 2,304
Rep Power: 1421
Originally Posted by gainweightnow
Well from BB.com Supplement Direct sells them in bulk. I'll pm you two other sites. Not sure if I can post other sites that sell supps on here?
Thanks for your support gainweightnow! For the OP and everyone else, just be careful when buying bulk as many companies do not test the raw products before selling them like Supplement Direct!
No Proprietary Blends
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Best Prices
Proven Ingredients
No Bull
Supplement Direct
info@supplementdirect.com
1-888-776-7629
http://bodybuilding.com/store/sd/sd.htm
www.supplementdirect.com
Finally back to legs day and back on routine. I'll probably throw in some lateral raises too because I feel I'm lacking in shoulder width (among other things lawl)
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