2010 Growth Season

[metalhealth23]

3/18/2010 Biceps and Forearms

100g protein
200g carbs
Fat: none added today

Cardio: 1 hour walk w/ my dog,
Mocha

Meal I
4oz. (97% lean) ground turkey patty.
Cooked w/Pam. Seasoned w/black pepper.
5 Lundberg's rice cakes, salt free. Plain.

3 No Beta tablets - before workout
1 scoop Creadyl w/
1 tsp. Prolab's glutamine - during workout
1 jolly rancher during workout
1 jolly rancher after workout

Dumbbell Curls, alternating
1. 5lb. - 12 reps
2. 10lb. - 12 reps
3. 15lb. - 9 reps
4. 18lb. - 9 reps
5. 20lb. - 3 reps

Dumbbell Hammer Curls, alternating
1. 5lb. - 12 reps
2. 10lb. - 12 reps
3. 15lb. - 8 reps
4. 18lb. - 5 reps

Dumbbell Concentration Curls
1. 10lb. - 12 reps
2. 10lb. - 12 reps
3. 10lb. - 12 reps
4. 10lb. - 12 reps
5. 10lb. - 12 reps

1. 12lb. - 12 reps
2. 12lb. - 12 reps
3. 12lb. - 12 reps
4. 12lb. - 12 reps
5. 12lb. - 12 reps

1. 15lb. - 10 reps
2. 15lb. - 10 reps

Bodyweight pushups
1. bodyweight - 50 reps
2. bodyweight - 50 reps
3. bodyweight - 100 reps

Forearms
Wrist Curls - Up and Down
Dumbbell.
1. 5lb. - 12 reps
2. 7lb. - 12 reps
3. 7lb. - 12 reps
4. 7lb. - 12 reps
5. 10lb. - 10 reps
6. 10lb. - 10 reps

Meal II
5oz. baked chicken w/black pepper.
11oz. yukon gold potatoes, mashed
w/ 1/4C 'kitchen basics' chicken stock
and black pepper.
1C green beans, steamed and plain.
1 Lundberg's rice cake, salt free, plain.

Meal III
5oz. baked chicken. Cooked w/Pam.
and plain.
2 Lundberg's salt free rice cakes, plain.

Cardio: 30 minutes of stairs

Meal IV
4oz. perch, baked and plain. Skin removed.

1 diet coke throughout the day.


I measure my protein raw. If I go out to
eat, it'll most likely be Subway, and I'll get
double meat option.

First week, getting my body used to more
complex carbs and a little fat intake. My
fat intake will come from natural peanut
butter and flax oil. In April I'll order supps.
and list them.

[dvsness]

3/18/2010 Biceps and Forearms

100g protein
200g carbs
Fat: none added today

That's 1200 cals from Pro and Cho.... are you sure about your diet calculations? That's really low, and won't do for a 'growth season'!

[metalhealth23]

3/19/2010

Cardio: 20 minutes of stairs

Shoulders and triceps

100g protein
209g carbs
36g fat

Meal I
4oz. perch, baked. Seasoned w/
black pepper. Cooked w/Pam.
3 Tbsp. Skippy Natural peanut butter.
1 jolly rancher

Meal II
4oz. perch, baked. Seasoned w/
black pepper. Cooked w/Pam.
1C green beans, steamed and plain.
5 Lundberg's salt free rice cakes, plain.
1 jolly rancher

Meal III
4oz. perch baked, plain. Cooked
w/Pam.
1C 'Mom's Best' oats. Cooked w/water
and plain.

3 No Beta tablets - before workout
1 scoop Creadyl - during workout
1 tsp. Prolab's glutamine - during workout
1 jolly rancher during workout

Shoulders
Dumbbell Side laterals
1. 5lb. - 12 reps
2. 7lb. - 12 reps
3. 10lb. - 10 reps
4. 12lb. - 7 reps
5. 15lb. - 4 reps

Dumbbell Military Press, seated
1. 5lb. - 12 reps
2. 10lb. - 10 reps
3. 12lb. - 8 reps
4. 15lb. - 4 reps

Dumbbell Front Raises
1. 5lb. - 12 reps
2. 7lb. - 9 reps
3. 10lb. - 7 reps

Triceps
Dumbbell skull Crushers
1. 7lb. - 10 reps
2. 10lb. - 10 reps
3. 12lb. - 6 reps
4. 15lb. - 3 reps

1 Arm Dumbbell Tricep extention
behind head

1. 5lb. - 12 reps
2. 7lb. - 10 reps
3. 10lb. - 10 reps
4. 12lb. - 3 reps

Dumbbell Tricep extention
behind head - 2 hand grip.
1. 15lb. - 10 reps
2. 20lb. - 12 reps
3. 25lb. - 12 reps

Dumbbell Kickbacks
1. 5lb. - 10 reps
2. 7lb. - 5 reps

Bodyweight Dips - using 2
flat benchs - dumbbells
1. 7lb - 15 reps
2. 10lb. - 15 reps
3. 12lb. - 12 reps
4. 15lb. - 12 reps

Meal IV
3oz. perch, baked and plain.
Cooked w/Pam.
1C 'Mom's Best' oats. Made
w/water. 1 banana.

Cardio: 25 minutes, stairs.

[metalhealth23]

Dvsness... I've never counted kilocalories..
I am always trying to find ways of getting
more calories in my diet. Over the weekend,
I'll post my protein, carbohydrate, and fat
'choices'.. along with supps.
Maybe you can give me some pointers.

Its a dream of mine to have a supp. sponorship.
I plan to compete in May/2011.. in a local
competition.

You look great by the way.
~ Dee Dee

[dvsness]

Dvsness... I've never counted kilocalories..
I am always trying to find ways of getting
more calories in my diet. Over the weekend,
I'll post my protein, carbohydrate, and fat
'choices'.. along with supps.
Maybe you can give me some pointers.

Its a dream of mine to have a supp. sponorship.
I plan to compete in May/2011.. in a local
competition.

You look great by the way.
~ Dee Dee

What org and discipline do you plan to compete in?

What are you using to calculate your macros? Fitday? Are you weighing your foods?

I'd be happy to help out.

100g protein
209g carbs
36g fat

That's 1560 cals, barely above what I'd recommend for cutting. I think you'll need to be at least 1755 to progress unless you have a very sluggish metabolism.

[metalhealth23]

March 20/2010

A.M. cardio: 40 minutes, stairs

Abdominals - light day

127g protein
246g carbs
12g fat

Meal I
5oz. lean ground round, grilled and plain.
1 slice fat free cheese
1/4C white onion, grilled and plain.
1C 'Mom's Best' oats, made w/water
8 tsp. brown sugar.

3 No Beta tablets - before workout
1 scoop Creadyl - during workout
1 tsp. Prolab glutamine - during workout

Abominals
Lying Leg Raises - on floor
1. bodyweight - 15 reps
2. bodyweight - 15 reps
3. bodyweight - 15 reps

Crunches - feet on chair.
1. bodyweight - 15 reps
( a reaching motion, enough
to get shoulder blades off
ground)

2 5lb. Dumbbell - 15 reps
3. bodyweight - 15 reps
4. 7lb. Dumbbell - 15 reps
5. bodyweight - 15 reps
6 10lb. dumbbell - 15 reps
7. bodyweight - 15 reps
8. 12lb. dumbbell - 15 reps
9. bodyweight 15 reps
10. 15lb. dumbbell - 15 reps

Dumbbell Side Raises
1. 20lb. - 15 reps
2. 30lb. - 15 reps
3. 35lb. - 15 reps

Meal II
4oz. lean Ground Round Hamburger
grilled. Seasoned w/ black pepper.
2 slices 'Jennie - O Extra lean' turkey bacon
1C 'Mom's Best' oats. Made w/water
4 tsp. brown sugar

Meal III
4oz. baked Skinless and boneless chicken.
Plain.
3C celery, steamed and plain.
5 Lundberg's rice cakes, plain.

Meal IV
3 slices fat free deli turkey.
rinsed.
3 fat free cheese slices.

P.M. cardio: 40 minutes, stairs.

[metalhealth23]

March 21/2010

Wake Up to snow.. Here in T-Town, Oklahoma
6 inches. In other areas, people saw 12 inches.

Off Day.. mostly due to snow.

1 scoop Creadyl w/water before A.M. cardio.
Cardio: 30 minutes, stairs.

100g protein
160g carbs
6g fat

Meal I
1C 'Mom's Best' oats. Made w/water and plain.
1 jolly rancher
4oz. perch, baked w/Pam. Plain.

Meal II
8oz. (97% lean) ground turkey
2 tsps. Hunts Ketchup
1C green beans, steamed and plain.
3 carrots, steamed and plain
3 Lundberg's rice cakes, plain

Meal III
4oz. ground round hamburger, grilled
and plain.

P.M. cardio: 30 minutes, stairs

[metalhealth23]

Dvsness:

Next summer in May/2011. The competition I want to
compete in is bodybuilding. NPC 'The Battle of the
Bodies'' in Tulsa, Oklahoma.

Yes, I do weigh my food on a food
scale. My protein raw, before I cook
it. Unless its chili or a meatloaf.
Then I portion it out into individual
servings.
My metabolism is moderate to fast.
However, my digestion is a little
weird. I have slow - normal
digestion for eating. I have
fast digestion when it comes
to fluids. I also am
hypoglycemic, which is why
I eat some sugar each day.
It keeps my insulin steady.

My protein sources:

Lana's eggwhites
eggwhites
fat free cheese - only in offseason.
Jennie O 'extra lean' turkey bacon
Lean Ground Round hamburger
Skinless and boneless chicken
Whey Isolate protein powder
97% -99% lean ground turkey
fat free deli ham
fat free deli turkey
ground buffalo
Top Round Steak, fat cut off.
London Broil,fat cut off.
fish: shrimp, perch, halibut, and
sword fish.

Carbohydrates:
Ezekiel 'low sodium' bread
Mom's Best oats
Uncle Ben's brown rice
Uncle Ben's white rice
yukon gold potatoes
red potatoes
banana
Smucker's 'Simply Fruit' grape jelly
jolly ranchers
Newman O's 'wheat/dairy' free cookies
Baked tortilla chips

Veggies:
carrots
green beans
bell peppers
onions
asparagus
mushrooms

Fat
oatmeal
flax oil
Skippy 'natural' peanut btter.

My workout days
my protein will vary from 140g - 165g
my carbs will vary from 300g - 412g
fats.. vary on the day.

Once I have my eggwhites and protein
powder. I'll be intaking 4 meals and 2
shakes.

Supps.
Double -T sports: Creadyl
Double -T sports: Glutacene
Double -T sports: No Beta
Double -T sports: Tx6

Now: Joint support powder
Prolab: Glutamine

Nature Science: Calcium and
Dry Vit. D.

VPX: 'Zero Carb' protein powder.

[metalhealth23]

3/22/2010

Traps and back (width)

Cardio: 30 minutes, stairs

132g protein
300g carbs
12g fat


Meal I
1C 'Mom's Best' Oats w/water
4 tsps. brown sugar
4oz. turkey meatloaf
1 tsp. Ketchup
3 Lundberg's Rice cakes, plain.

3 No Beta tablets - before workout
1 scoop creadyl - during workout
1 tsp. Prolab's glutamine - during workout

Traps/Back (width)

Wide Grip Pullups, Pullups - reverse grip,
Rope attachment, pull above eyes - wide grip,
Dumbbell Rows, seated and bent over,
Dumbbell Shrugs, Iso High Row machine, Wide
lat pulldowns, Lat pulldown behind neck, wide
bar seated cable Rows.

Meal II
20oz. red potatoes, baked and plain
measured raw.
5oz. baked chicken, measured raw.
1C 'Mom's Best' oats w/water. Measured dry.
4 tsps. brown sugar.

Meal III
4oz. ground round hamburger, grilled.
Measured raw.
2 slices Jennie - O 'extra lean' turkey bacon
1 slice fat free cheese, sharp
4oz. turkey meatloaf
1 tsp. ketchup

[metalhealth23]

3/23/2010

Cardio: 1 hour walk w/ my dog Mocha.

Shoulders/Biceps/Forearms

100g protein
294g carbs
24g fat

Meal I
2C 'Mom's Best' oats. W/water
Measured dry.
4 tsps. brown sugar
4 eggwhites

3 No Beta tablets before workout
1 scoop creadyl - during workout
1 tsp. Prolab's glutamine - after workout

Biceps
Seated alternating Dumbbell Curls,
Seated Hammer Dumbbell Curls, Standing
Center - Of - Body dumbbell curls,

Forearms
up and down dumbbell wrist curls

Shoulders
Dumbbell side laterals
Dumbbell Seated Military press
Dumbbell Front raises.

Hold each of these for a second or two.
On the negative movement, concentrate
on bringing it down slow. Bicep curls,
make sure you squeeze.

Meal II
5oz. baked chicken
2C 'Mom's Best' oats
1/4C brown sugar
1 banana
1C asparagus, steamed and plain

Meal III
4oz. turkey meatloaf
1 Lundberg's rice cake, plain.

P.M. cardio: 1 hour, stairs.

In April after I have my supps. and
Lana's eggwhites.. my diet will be more
regimented.. The last couple of days
have been a bit of trial and error.

My ratios will be a 1:2 or 1:3
1g protein to 2 - 3g carbs.
Fats will vary on the day.

I hope to be eating 4 meals and
2 shakes.