Lonewolfcf Juggernaut Journey V2.0

**lilmzchief** · 04-04-2012, 11:04 AM

Originally Posted by lonewolfcf

Ah.... there's the list! Thanks for the compilation!

**lonewolfcf** · 04-04-2012, 02:45 PM

Originally Posted by lilmzchief

Ah.... there's the list! Thanks for the compilation!

Glad to be of service.

**kennknee** · 04-04-2012, 03:24 PM

Are you planning on staying around 1300-1400 calories for the entire 12 weeks??? That's impressive. I'm 6'0 and 175 and I'm not sure I could live on 1300cals. Is this something you've tried before, was it effective?

Originally Posted by lonewolfcf

Breakdown:
Calories - 1368
Protein - 147
Carbs - 95
Fiber - 22
Fats - 46

**lonewolfcf** · 04-04-2012, 03:55 PM

Originally Posted by kennknee

Are you planning on staying around 1300-1400 calories for the entire 12 weeks??? That's impressive. I'm 6'0 and 175 and I'm not sure I could live on 1300cals. Is this something you've tried before, was it effective?

I haven't tried calories that low before, nor am I aiming for that now. I have been aiming at more of the 1900-2000 mark. I just haven't been hungry enough to put the extra calories in and I won't force it. I have enough extra weight at 295 that missing some calories at the get go isn't going to hurt me. And quite frankly, I haven't missed them as of yet. I am sure when I get back to running regularly that my appetite will be back up. I have hit under the 300lb mark for the first time in a very long time and I like that I am making that type of progress, so that could be a mental part of it. My goal of running the Mackinaw Bridge in October definitely is a motivator too. I would like to see sub 250 this year, and attempt to keep in the 235-250 range if I can. I don't know the last time I was under 250, but it was before I got married almost 10 years ago.

**blueyedevil** · 04-04-2012, 04:41 PM

Thanks for putting that list together..I am going to put it on my log as well. I already have a hard enough time trying to find them now I am a link away....

-Blue

**qtguy** · 04-04-2012, 06:29 PM

I'm jealous of all the people who have been lifting since high school I was late to the party, not starting to lift somewhat seriously until about 3 years ago.

**lonewolfcf** · 04-04-2012, 07:12 PM

Originally Posted by blueyedevil

Thanks for putting that list together..I am going to put it on my log as well. I already have a hard enough time trying to find them now I am a link away....

-Blue

I didn't put it together, but found it thanks to JohnButz. I was trying to get it together in the Juggernaut group though with little success. Glad it was somewhere! Glad it helps.

**lonewolfcf** · 04-04-2012, 07:18 PM

Originally Posted by qtguy

I'm jealous of all the people who have been lifting since high school I was late to the party, not starting to lift somewhat seriously until about 3 years ago.

Don't be jealous man! You have been doing it for 3 years and look great! Just decide that you have a lot of time to make up for and hit it.

**lonewolfcf** · 04-04-2012, 07:34 PM

Not much to report on the fitness front today as I ended up catching some sleep while the kids slept. Still kept clean on the diet though, which is the largest issue for me. Long day tomorrow, so no fitness minutes there either except trying to knock out some sit-ups/push ups. Calories will most likely be up tomorrow. I always consume more when I get little sleep. Coming up this weekend 5k, next weekend 10k and University of Michigan Spring game, the following week 5k. Good things yet to come.

Today's Summary:
Calories - 1259
Protein - 151
Carbs - 73
Fiber - 14
Fats - 41

Meal 1:
8oz Coffee
.5 scoop Mochachino Protein
1c egg whites
4 whole eggs
3oz baby bella mushrooms
2oz baby spinach
1 whole wheat tortilla
1tbsp organic salsa
1 slice american cheese

Meal 2:
2oz baby spinach
1 medium slice onion
2tbsp olive oil/basalmic vinaigrette dressing
2oz chicken tenderloin

Meal 3:
4oz chicken tenderloin
2c cooked cabbage and onions

Snack:
1 banana
1 can chicken breast

Supplements:
BCAAs
Raspberry Ketones
Cyclo Bolan NT
Carnitine MTX
CoQ10
Resveratrol
5-HTP
Fish Oil
Phenyl Core
Focus Factor

**coachb86** · 04-04-2012, 07:55 PM

Wow. Awesome job on the links man, thanks a ton!

**lonewolfcf** · 04-04-2012, 08:31 PM

Originally Posted by coachb86

Wow. Awesome job on the links man, thanks a ton!

Glad to help.

**kennknee** · 04-04-2012, 08:59 PM

hey, that's totally cool. You've got stuff in your stack that is definitely appetite suppressing! The only thing I would caution you is that while it is a good thing that the body will be forced to burn fat for energy rather than protein or carbohydrate (because there aren't any available!), you might see some strength loss, and some tiredness. The fat that it's burning off is "old" stuff, been there for many years probably, so it's just kind of a lousy source of energy, but VITAL to you losing that kind of poundage.

Keep WORKIN HARD! Just remember to monitor your attitude (might get a little cranky), but you are gonna make CHANGE happen! Good for you!!!

Originally Posted by lonewolfcf

I haven't tried calories that low before, nor am I aiming for that now. I have been aiming at more of the 1900-2000 mark. I just haven't been hungry enough to put the extra calories in and I won't force it. I have enough extra weight at 295 that missing some calories at the get go isn't going to hurt me. And quite frankly, I haven't missed them as of yet. I am sure when I get back to running regularly that my appetite will be back up. I have hit under the 300lb mark for the first time in a very long time and I like that I am making that type of progress, so that could be a mental part of it. My goal of running the Mackinaw Bridge in October definitely is a motivator too. I would like to see sub 250 this year, and attempt to keep in the 235-250 range if I can. I don't know the last time I was under 250, but it was before I got married almost 10 years ago.

**lonewolfcf** · 04-05-2012, 03:21 PM

Originally Posted by kennknee

hey, that's totally cool. You've got stuff in your stack that is definitely appetite suppressing! The only thing I would caution you is that while it is a good thing that the body will be forced to burn fat for energy rather than protein or carbohydrate (because there aren't any available!), you might see some strength loss, and some tiredness. The fat that it's burning off is "old" stuff, been there for many years probably, so it's just kind of a lousy source of energy, but VITAL to you losing that kind of poundage.

Keep WORKIN HARD! Just remember to monitor your attitude (might get a little cranky), but you are gonna make CHANGE happen! Good for you!!!

Thanks man! You talk to my wife, I am tired and cranky all the time! Regardless of diet or workout schedule. I've been weaker of late anyways since I haven't been hitting the weights lately. My little workout I did the other night has me with a serious case of DOMS. Had a hard time putting on my shirt this morning and I didn't even do all that much.

I thought my calories were going to be up today, guess not. I had lunch provided at the training. I ate more than I was going to, but knew that I wasn't going to be able to have much this afternoon. Carolina BBQ, pulled pork with light hot sauce, bun, little bit of coleslaw, little bit of garlic mashed potatoes, and a bit of banana pudding. I showed great control and am happy with myself. I hate that I don't know the exact calorie count, but hey it happens. It is still a huge change from the way I used to eat. Hoping for a run after work tonight and maybe some weights depending on how the old body feels.

**rumblebird** · 04-05-2012, 03:44 PM

Good luck on the 5k and 10k runs. I have yet to run a 5k, which I believe is 3.1 miles. I plan on running one this summer. Show those other runners what a JUGGERNAUT is capable.

**lonewolfcf** · 04-05-2012, 04:49 PM

Originally Posted by rumblebird

Good luck on the 5k and 10k runs. I have yet to run a 5k, which I believe is 3.1 miles. I plan on running one this summer. Show those other runners what a JUGGERNAUT is capable.

Thanks much. 5k is 3.1 miles. Good luck to you when you run one. Get it done. I'm not a runner, but the runs help me set small goals that I can look ahead to and achieve. They also help me gauge my improvements.

**blueyedevil** · 04-05-2012, 06:34 PM

Originally Posted by lonewolfcf

I didn't put it together, but found it thanks to JohnButz. I was trying to get it together in the Juggernaut group though with little success. Glad it was somewhere! Glad it helps.

Yeah i caught that about 5 minutes later after posting that lol..... but thank you again for re posting it

**teamsw** · 04-05-2012, 08:42 PM

*******JOESWAT, THE ORIGINAL JUGGERNAUT****************

TODAYS TOPIC IS ; HOW SAFE ARE BEHIND THE NECK PULL DOWNS AND BEHIND THE NECK SHOULDER PRESSES,.....IS THIS MOVEMENT WORT THE RISK.....

HERE IS MY OPINION; BE CAUTION WITH PULL DOWNS BEHIND THE NECK, THIS IS VERY LIMITED EXERCISE, ITS A GOOD
EXERCISE WHEN IT’S DONE WITH PROPER FORM AND SQUEEZE WITH LIGHT WEIGHTS... ANY OTHER WAY ITS A FORMULA FOR INJURIES....

HERE IS SOME INFO ON HOW YOU CAN AVOID AN INJURY;
**The problem with the behind-the-neck Pulldowns lies in "external
rotation, rotate your arms backward so that your palms are facing up.
It's basically the opposite movement to internal rotation.
To do the behind-the-neck pulldown as normally instructed, you must
externally rotate your shoulders as much as possible. This is a very
delicate position for your shoulders. This is the main reason heavy weights are not advisable. The supporting muscles of the shoulders (known as the rotator cuff) are not in a good position to stabilize the joint and injury to those supporting muscles can result, which can lead to further injury in the
connective tissue of the joint.

Since most people do not have enough shoulder flexibility to get a straight line of pull behind the neck, they must bend their neck forward to do this movement; this can result in neck strain on top of shoulder strain.

This information also applies to the behind-the-neck PULL-UP exercise.
The mechanics of the movement are exactly the same, the only difference
being you're pulling yourself up instead of pulling the weight down.
NOTE;
The Behind-The-Neck Press gives us the same shoulder issues associated
with the Behind-The-Neck Pulldowns. To do the movement, you must
maximally externally rotate the shoulders. This places the shoulders in
a very vulnerable position which can easily result in strain in to the
Rotator Cuff muscles.

Most people simply don't have the necessary shoulder flexibility to get a straight line on the movement -they must tilt their head forward to get the bar behind it, adding greatly to the possibility of injury. For me I like to bring the bar in front for lat pull down or presses, this allows me to(go heavy) pull the bar down with control and aligned with the Body grove/form.
Train safe, train smart, train for results.

**Free training/dieting/nutritional tips and advise to all juggernauts;

http://forum.bodybuilding.com/showth...hp?t=142169941

http://www.********.com/JoeSwatPalumbo

http://www.********.com/IAMJUGGERNAUT

JOE PALUMBO
IFBB PRO

**lonewolfcf** · 04-06-2012, 06:53 PM

This first week has been a little rough with the schedule, but diet has remained pretty darn good. I was pretty beat after the long day yesterday. I didn't get to log my food, but I figure it to be around the 1500-1600 mark. I didn't eat a ton, but since lunch was provided, I ate a little, but couldn't scan the codes to keep track of nutrition information.

Today, I kept my calories on the high side, 2811. I didn't really splurge on too much. I did have a pack of peanut m&m's and some animal crackers, but everything else was good. Lots of lifting today moving the garage around trying to get it cleaned out. Race day tomorrow. I should be setting a personal record for race day weight and it should be a very nice day around here.

Daily Supplements:
Cyclo Bolan.
Carnitine MTX
Green tea
Fish Oil
Raspberry Ketones
ZMA
5-HTP
CoQ10
Resveratrol

Lot of food for today. I have to be up early for the race and won't list all the foods. Breakfast is the same as previous days in the week, making up a large portion of my calories for the day at 580. I did dd some onion to it today though.

Nutrition breakdown:
Calories - 2811
Protein - 261
Carbs - 210
Fiber - 30
Fats -109

Additional food today:
Beef Jerky
Animal Crackers
Peanut m&m's
Rotisserie chicken
Banana
Teryaki veggie burger.

Have a great night all. I'll be back after the race. Trying out Juggernaut HP pre-race, so should be interesting.

**CinderellaMan1** · 04-06-2012, 06:57 PM

Hey bro...Im interested on your cardio routine. I'm running and doing cardio like everyday (knowing I dont need it). If you need any advice let me know.

**alika2die4** · 04-06-2012, 08:56 PM

Good luck with the race. How has running been treating you? We are the same height, I was wondering if you are suffering from shin splints.

**WildBill22** · 04-07-2012, 03:00 AM

Good luck in the race Cory!! I will be watching for updates here and on ********!

**lonewolfcf** · 04-07-2012, 09:46 PM

Originally Posted by CinderellaMan1

Hey bro...Im interested on your cardio routine. I'm running and doing cardio like everyday (knowing I dont need it). If you need any advice let me know.

Not all that complicated right now. Since I am just trying to get into shape and get my lungs back, it is mostly 3-4 miles around a relatively flat development. I will do some days where I just do a steady pace, some days where I try and incorporate small bursts of speed, and others where I do fartleks, sprint/walk/sprint/walk. Nothing too advanced. I bought a Garmin to help with my training which has been a huge help.

**lonewolfcf** · 04-07-2012, 09:54 PM

Originally Posted by alika2die4

Good luck with the race. How has running been treating you? We are the same height, I was wondering if you are suffering from shin splints.

Thanks, set a new personal record today. Running has been treating me pretty well. I did my research before I started, then I started out slow. I invested in a good set of shoes for my foot type and a couple of running magazine subscriptions and I try to Google questions I have on running. I had shin splints at first, but did the research on them and modified my running style and picked up some running tights. NOTE: I don't like guys that just wear tights, so I use them with shorts or running pants, but they are awesome and help keep the shin splint pain down too. I highly recommend the CW-X stabilization tights. They have a criss-cross support for the knees which has helped cut down on my knee pain. Biggest thing though would make sure you have good running shoes. That helped immediately with the shin splints. I already knew that I was a flat foot, but I went a running store and had them evaluate my feet too, the right shoes help keep you aligned right.

**lonewolfcf** · 04-07-2012, 09:55 PM

Originally Posted by WildBill22

Good luck in the race Cory!! I will be watching for updates here and on ********!

Thanks Bill! New PR today with the race and race weight. Makes me feel better going into the 10k at the Big House this coming weekend.

**lonewolfcf** · 04-07-2012, 10:01 PM

No I am not pretty, but I finished in a personal best time.

Pre-race supplements:
1 scoop Juggernaut HP Pink Lemonade
6 air aides

**lonewolfcf** · 04-07-2012, 10:09 PM

Originally Posted by alika2die4

That's a good quick workout. You still have the link handy? Sleep is important. Make sure you rest up!

Sorry I tried to find the link but have had no luck. I tried typing in what was at the bottom of my printed logs and it just gives me a blank start page. I will get it written down for you after I wake up tomorrow.

**lonewolfcf** · 04-07-2012, 10:17 PM

My race for Sunday the 15th.

http://www.thebighousebigheart.com/

**alika2die4** · 04-07-2012, 10:42 PM

Originally Posted by lonewolfcf

Thanks, set a new personal record today. Running has been treating me pretty well. I did my research before I started, then I started out slow. I invested in a good set of shoes for my foot type and a couple of running magazine subscriptions and I try to Google questions I have on running. I had shin splints at first, but did the research on them and modified my running style and picked up some running tights. NOTE: I don't like guys that just wear tights, so I use them with shorts or running pants, but they are awesome and help keep the shin splint pain down too. I highly recommend the CW-X stabilization tights. They have a criss-cross support for the knees which has helped cut down on my knee pain. Biggest thing though would make sure you have good running shoes. That helped immediately with the shin splints. I already knew that I was a flat foot, but I went a running store and had them evaluate my feet too, the right shoes help keep you aligned right.

I need to get into a running store and have my foot looked at for a proper fitted shoe. Stretching and shin sleeves have been helping. Glad you were able to squash the pain quickly and keep running. Most people would have gave up when it hurt. Great dedication to creating a better you. Accolades are deserved for the runtime my man. Great job.

**alika2die4** · 04-07-2012, 10:44 PM

Originally Posted by lonewolfcf

Sorry I tried to find the link but have had no luck. I tried typing in what was at the bottom of my printed logs and it just gives me a blank start page. I will get it written down for you after I wake up tomorrow.

Appreciate it.

**rumblebird** · 04-08-2012, 06:05 AM

Good luck at the race JUGGERANUT.

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