With planned cheat meals, do you try to stay relatively clean still (perhaps even gluten free ive had suggested to me), like a cheat meal in contest prep, or would you be happy to eat anything?
Or are refeeds better in your opinion?
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08-30-2011, 06:48 PM #31
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08-30-2011, 06:50 PM #32
- Join Date: Jan 2007
- Location: Columbia, South Carolina, United States
- Age: 38
- Posts: 7,444
- Rep Power: 5316
I gotta be honest. That would stress the sh*t out of me. Not being able to track my nutrition for 3 straight days would definitely cause some anxiety at this point. Guess I'm still in the OCD prep mindset to a large degree.
How did you go about eating over those 3 days? Did the stuff in your fridge and freezer go bad?
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08-30-2011, 07:22 PM #33
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08-30-2011, 08:22 PM #34
If it's planned, I won't keep it clean. I'll go all out. I'll just make sure I cut out as many calories as possible earlier in the day and possibly do some damage control the following few days after (extra cardio, lower calories). Refeeds are definitley better in my opinion but sometimes you just need a cheat mentally.
Well, I didn't ever think it would be 3 days. I thought it would be a few hours. The first day I stayed on my diet in the morning and then was so pissed off I couldn't make pancakes that I decided to not eat all day and save my calories for night time when the power came back. Well, that didn't happen so I decided to go out for Italian food with my family since I had a lot of calories saved up. I ate a lot of bread before my dinner purposely because I thought I was way under my calories for the day. It wasn't until after that I realized I ate way more than I should have.
The second day I planned to stay on my diet with much lower calories. I didn't plan on working out but ended up being able to since the gym opened without power. I ended up staying on my diet but went out again for dinner. I just got turkey breast on pita bread with a potato. Not a big deal and probably ended up being 1,000 calories lower than normal.
Today I nailed my diet perfectly. I was able to save my eggs, turkey, and chicken with a cooler and ice but ice was very hard to find since everyone needed it. I drove around for an hour trying to find it a few days in a row. I dropped off my frozen turkey burgers at a friend's house who had power and I'm really glad I did. That would have been 2 weeks of turkey burgers wasted.
I still weigh everything too. I don't see why not. It doesn't take any extra time. If anything it saves me time from trying to eyeball stuff and making sure it looks right.
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08-30-2011, 08:24 PM #35
Definitely in on this.. Trying to stay lean (and get to really, really, really ridiculously good looking/shredded) .. Your drive is motivational bro keep it up.
From The Westside with Love - Heavy lifting, and Hip-Hop.
http://forum.bodybuilding.com/showthread.php?t=133965531
BTK till the casket drops
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08-31-2011, 06:09 PM #36
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08-31-2011, 06:34 PM #37
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08-31-2011, 06:44 PM #38
Week 1
8/31/2011- Upper Hypertrophy
Weight: 165.7- This work out was awesome. It only took 50 minutes. I'm used to doing way more volume but doing less volume just felt like I hit the sweet spot of stimulation without doing too much. I always knew I did too much but once I get into a habbit I find it hard to change it. The workouts will take longer once I go to failure on stuff.
Incline Leverage Bench Machine SS Underhand Pulldowns
115x10 / 160x10
115x10 / 160x10
115x8 / 160x8
Flat Dumbbell Bench SS V-Bar Cable Rows
70x12 / 160x12
70x11 / 160x12
70x9 / 170x10
Life Fitness Fly Machine SS Pullover Machine
115x15 / 100x15
115x12 / 100x12
Body Masters Shoulder Press Machine
110x10
110x9
110x8
Seated Lateral Raise Machine SS Rear Delt Machine
90x12 / 80x12
70x12 / 60x12
Seated Shrug Machine
180x12
180x12
Tricep Pushdowns SS Precor Preacher Machine
80x12 / 70x10
80x10 / 60x10
60x15 / 40x15
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 3.8 to 4.2 Time: 23:57
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09-02-2011, 10:21 AM #39
Week 1
8/31/2011- Lower Hypertrophy
Weight: 165.5
Incline Leverage Bench Machine
230x10
230x10
230x8
Hammer Strength ISO Lateral Leg Press
200x12
200x12
220x12
Life Fitness Leg Extensions
115x15
100x15
100x15
Free Motion Stiff Leg Deadlifts SS Standing Calf Raises
60x12 / 280x10
60x12 / 280x10
70x12 / 280x10
Plate Loaded Seated Leg Curls SS Seated Calf Raises
70x15 / 115x15
70x15 / 100x13
70x15 / 90x12
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.1 Time: 25:12
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09-03-2011, 11:12 AM #40
Week 1
9/3/2011- Cardio
Weight: 163.1- I was shocked by this weight. I went out for dinner yesterday and had a bunch of sodium and woke up watery so I expected to weigh more. I'm not surprised I'm this low though since I still expect to be around 161-163 once everything is balanced out from being off DAA for a couple of weeks.
Even though I didn't cheat yetserday, just incase I went a little over my calories I decided to do a little more cardio today.
750 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 35:45
And some food over the past couple of days...
Some of these are repeats since they got blocked out on the last page.
Chicken Burrito
Pumpkin Pancakes
Chocolate Pancakes
Chicken and rice from a Hibachi place
Grilled Chicken Parm with whole wheat pasta
And just for lulz...I found this picture from when I was 18 lol
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09-03-2011, 12:17 PM #41
- Join Date: Jun 2008
- Location: ACT, Australia
- Age: 32
- Posts: 5,172
- Rep Power: 9627
Food looks good bro, you were actually pretty damn thick at 18 too!
Just had to drop in and let you know that I've been thinking a lot about my off season when it begins in 3 weeks, and you've inspired me to take the "stay stupidly fuarking shredded" path. I like feeling this lean and actually being able to see the muscle, it actually motivates me much more than just being a thick and bloated mess.
Staying lean + restoring strength + enjoying food and life = win.
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09-03-2011, 12:39 PM #42
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
Teach me your amazing pancake making ways! They look so moist! Mine usually don't turn out that well.
Oh and... subbed."I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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09-03-2011, 06:45 PM #43
Seems as though you got dat dere burrito mastery down!
Gotta say the chicken parm and pasta just looks insanely good.
Devotion on that cardio mate, how active is the rest of your lifestyle? ~3kcal @ your weight is pretty good.
Also, swear you threw up a pic ages ago from 18 where you looked tiiiny in comparison to that/now..maybe it was younger than 18.
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09-03-2011, 09:12 PM #44
You can definitley do it. I watched some of your video blogs and you definitley have the right mind set unlike 90% of the people here who say they will stay lean and blow it 2 days later. If you want to do it, I have no doubt that you are one of the few who can handle it.
I started adding pumpkin. It adds no flavor but makes them so moist.
Yup...it's nice being able to make my own so now I don't crave Chipotle or anything.
I'm not active at all. I had a desk job this summer and besides the gym the only time I move is for food shopping and errands. I think I may actually be 19 in that picture. I'm not sure which picture you are referring to but chances are I was 16-17 in it unless it was my starting out picture where I was 15.
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09-03-2011, 09:21 PM #45
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9486
Food is lookin good bro. Getting quite good at making them there burritos!!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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09-04-2011, 06:47 AM #46
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09-04-2011, 07:29 AM #47
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09-04-2011, 10:14 AM #48
Week 2
9/4/2011- Upper Power
Weight: 165.9
Rack Pulls (estimated 1 rep max=615)
430x3
495x3
555x3
Decline Barbell Bench (estimated 1 rep max=300)
210x3
240x3
270x3
Chest Supported T-Bar Row
145x8
145x8
Incline Fly Machine
90x8
90x8
100x7
Wide Grip Pull Ups
BW+25x8
BW+35x6
Body Masters Shoulder Press Machine (estimated 1 rep max=190)
130x3
150x3
170x6 (I did more reps since I underestimated my 1 rep max on this and wasn't satisfied)
Icarian Lateral Raise Machine
80x8
80x6
Skull Crushers
105x8
105x6
105x6
Barbell Curls
85x8
85x7
85x6
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.1 Time: 24:12
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09-04-2011, 10:37 AM #49
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09-05-2011, 10:36 AM #50
Week 2
9/5/2011- Lower Power
Weight: 165.2
Yoke Bar Squats (estimated 1 rep max=290)
205x3
235x3
265x5
Glute Ham Raises
BW+5x8
BW+10x6
BW+10x6
AFS Horizontal Leg Press
340x8
360x8
385x6
Life Fitness Lying Leg Curls SS Life Fitness Leg Extensions
125x8 / 175x8
140x6 / 190x6
Standing Calf Raises
400x8
400x8
400x6
400x6
Abs
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 23:45
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09-05-2011, 11:46 AM #51
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09-06-2011, 05:49 AM #52
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09-06-2011, 09:09 AM #53
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09-07-2011, 09:36 AM #54
Week 2
8/31/2011- Upper Hypertrophy
Weight: 164.7
Incline Leverage Bench Machine SS Underhand Pulldowns
115x10 / 160x10
115x10 / 170x10
115x10 / 170x8
Flat Dumbbell Bench SS V-Bar Cable Rows
70x12 / 170x12
70x11 / 170x12
65x12 / 170x12
Life Fitness Fly Machine SS Pullover Machine
100x15 / 100x15
100x15 / 115x13
Body Masters Shoulder Press Machine
110x10
110x9
110x8
Seated Lateral Raise Machine SS Rear Delt Machine
80x12 / 70x12
70x12 / 60x12
Seated Shrug Machine
200x12
200x10
Tricep Pushdowns SS Precor Preacher Machine
80x12 / 60x12
80x10 / 60x10
60x15 / 40x15
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 3.8 to 4.3 Time: 24:10
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09-09-2011, 10:15 AM #55
Week 2
9/9/2011- Lower Hypertrophy
Weight: 163.4- I'm going to take pictures tomorrow finally. This weekend is 3 months since my first show of the year so I think it's about time.
Icarian Hack Squat Machine
230x10
230x10
250x9
Hammer Strength ISO Lateral Leg Press
230x12
230x12
250x12
Life Fitness Leg Extensions
105x15
100x15
100x15
Free Motion Stiff Leg Deadlifts SS Standing Calf Raises
70x12 / 300x10
70x12 / 300x10
80x12 / 320x10
Plate Loaded Seated Leg Curls SS Seated Calf Raises
70x15 / 90x15
70x15 / 90x15
70x12 / 90x12
Cardio
500 Calorie Cardio: Elliptical Level: 18 Speed: 3.5 to 4.0 Time: 25:33
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09-09-2011, 01:32 PM #56
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09-09-2011, 02:22 PM #57
Tell me about it. It feels like a month and a half maybe.
Here's another pancake picture
And the recipe I used was
70 grams whole wheat flour
30 grams buttermilk pancake mix
32 grams ON whey
11 grams SF/FF chocolate pudding mix
120 grams pumpkin
64 grams Walden Farms chocolate syrup
2 eggs
Macros are 10.6/93.8/48.75 (F/C/P)
On off days I'll lower the amount of flour to decrease the carbs.Last edited by OoFaP; 09-09-2011 at 08:29 PM.
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09-09-2011, 02:53 PM #58
- Join Date: Nov 2006
- Location: Henderson, Nevada, United States
- Posts: 10,273
- Rep Power: 9486
Very similar to the recipe I use. You're becoming quite the chef, those look perfecto!
*Professional comic book geek* *semi-pro cartoon collector* *full time nerd*
My Journal: http://forum.bodybuilding.com/showthread.php?t=166076501
Contact me for coaching/contest prep/nutritional services: WRyan163@yahoo.com
IG: @Bnizzle163
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09-09-2011, 02:59 PM #59
- Join Date: Dec 2008
- Location: Virginia, United States
- Age: 33
- Posts: 3,660
- Rep Power: 3134
The pudding mix sounds like it could be a nice addition to my recipe, I'll have to try that. I've also found that replacing egg with cottage cheese works pretty well for me. Of course it does make the macros shifted a little more towards carbs than usual.
"I can do all things through Christ who strengthens me"
Philippians 4:13
No one can limit my success
Current training log: http://forum.bodybuilding.com/showthread.php?t=149434003
Goals before I'm 30: PhD and natural pro card.
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09-09-2011, 05:13 PM #60
Wow 12 weeks and only ~6lbs gained. Goddamn, and some would have been glycogen replenishment.
Insane Adam, really.
How are feeling though? Do you have energy? Are you generally feeling strong in the gym?
Sorry if it's been asked too, but are you hauling ass on that cardio? I mean 500cal in 25 minutes (regardless of whether the burn is right or wrong) is a lot ... to me anyway
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