21 weeks from tomorrow will be my first contest of the season: NPC Night of Champions in Spokane, WA.
Follow me here to see what it takes to do a show properly.
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04-27-2012, 10:59 AM #1
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05-08-2012, 06:36 AM #2
subbed!
Man He sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.
-Dalai-
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05-08-2012, 09:29 AM #3
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Week 20: Had the doctor check out my knee last week. I have a tight IT band and I may have either compressed or slightly tore my medial meniscus in my right knee. I took a week of direct quad training but start back tonight using discomfort as my parameter. Diet did not change this week:
Meal #1 3 eggs, 1/2 cup of oats
Meal #2: 6 oz chicken, 1 cup of green beans
Meal #3: 6 oz chicken, 1 cup of green beans
Meal #4: 25 grams whey protein, 1/2 cup of oats
Meal #5: 4 oz chicken, 4 oz yams
Meal #6: 4 oz beef, 1 cup of green beans
Doing lots of cardio this month. Tonight 20 minutes of bike and 20 minutes of high incline plus walking at work.
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05-08-2012, 11:45 AM #4
- Join Date: Jun 2006
- Location: Macomb, Michigan, United States
- Age: 33
- Posts: 2,957
- Rep Power: 2672
Just curious...why do you place all of your added fat intake in your first meal of the day?
USPlabs | Ultra-Premium Sports Supplements | Product Educator
Information, advice and recommendations in this post are at the reader's sole discretion and risk and are not to be interpreted as an attempt to prescribe or practice medicine. You should see a licensed doctor before starting any diet and/or exercise program or when making health-related decisions. This information has not been evaluated by the FDA. These products are not intended to treat, diagnose, cure or prevent any disease.
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05-08-2012, 11:59 AM #5
carbs=energy, needed for the long day ahead.
Man He sacrifices his health in order to make money.
Then he sacrifices money to recuperate his health.
And then he is so anxious about the future that he does not enjoy the present;
the result being that he does not live in the present or the future;
he lives as if he is never going to die, and then dies having never really lived.
-Dalai-
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05-08-2012, 12:36 PM #6
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
I don't have to eat exactly in the order listed I can mix and match as long as I get it all in by the end of the day. There is a small amount of fat in each meal and the beef meal actually has more fat than the egg meal. This week I am actually having the eggs at the end of my day with the 4 oz of yams. I shred the yams and cook up a hash with eggs and yams and pepper. It is delicious!
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05-08-2012, 12:47 PM #7
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05-11-2012, 07:04 AM #8
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Strained my erector spinae. Saw doc on Wednesday. Prescribed a muscle relaxer and a steroid pack. Just cardio and diet changed to this:
Meal #1: 3 whole eggs, 1/3 c oats
Meal #2: 4 oz of chicken, 1/2 c green beans
Meal #3: 25 grams whey protein, 1/2 c green beans
Meal #4: 3 oz of chicken, 1 T nut butter
Meal #5: 4 oz of chicken, 1 c green beans
Meal #6: 4 oz of beef, 1 oz almonds
I was able to do a 2.5 mile hike last night with son Chris. I woke up feeling much better this morning. Realized I somehow missed my muscle relaxer last night...I guess the placebo affect is working
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05-18-2012, 05:35 AM #9
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05-20-2012, 07:40 PM #10
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Last week and this week; 18 weeks until my first show
Last week, I hit another hurtle. The steroid pack that I took for my back lowered my immunity so I got a cold. Also, I was back at the doctor last Thursday for a bacterial infection caused by the steroid pack changing my internal pH. Despite these hurtles, I continued to train and do all my cardio. I was back in the gym on last Monday after taking five days off to let my back heal.
This week:
I must complete 31 miles of cardio. I will be training Monday through Friday in the gym with weights.
Diet this week:
Meal #1:
3-7 whole eggs
1/4 c oatmeal
Meal #2:
4 oz chicken
1/2 c green beans
Meal #3:
25 grams of whey protein
1 T nut butter
Meal #4:
3 oz salmon
1/2 c green beans
Meal #5:
4 oz chicken
1 T nut butter
Meal #6:
4 oz lean ground beef
1 oz almonds
More progress pics to be taken by May 28th. Diet changes again on May 28th.
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05-31-2012, 08:14 AM #11
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Effective Monday 5/28:
Meal #1:
3-6 whole eggs
1 egg white
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except one day a week substitute 4 oz chicken)
1 oz almonds
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06-03-2012, 02:38 PM #12
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Effective June 3rd:
Meal #1:
3-5 whole eggs
2 egg whites
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except two days a week substitute 4 oz chicken)
1 oz almonds[/QUOTE]
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06-05-2012, 06:26 AM #13
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Effective June 5th:
Meal #1:
3-4 whole eggs
3 egg whites
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except three days a week substitute 4 oz chicken)
1 oz almonds
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06-05-2012, 12:54 PM #14
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06-10-2012, 07:42 PM #15
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Effective June 11th:
Meal #1:
3 whole eggs
4 egg whites
Meal #2:
4 oz chicken
1/2 c green beans
.5 oz almonds
Meal #3:
25 gram whey protein
1 t nut butter
Meal #4:
3 oz salmon
1/2 c green beans
.5 oz almonds
Meal #5:
25 grams whey protein
1 T nut butter
Meal #6:
4 oz lean beef (except four days a week substitute 4 oz chicken)
1 oz almonds
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06-18-2012, 04:25 PM #16
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06-22-2012, 09:29 PM #17
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
My latest exercise video:
http://www.youtube.com/watch?v=x4cu0zTXtDA&feature=plcp
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06-26-2012, 11:46 AM #18
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Brutal Workout Today:
MET first:
After warmup:
Pull ups 1x5
Deadlifts 1x10
Push ups 1x10
Squat jumps 1x10
Crunches 1x10
One arm Clean and Press 1x10
Pull ups 1x5
Rest 30 seconds and repeated 4 more times
Then, trained back and bis:
Pull ups 3x10
Pulldowns to front 3x10
Narrow grip pulldowns to front 3x10
Standing barbell curls 3x10
Alternating dumbbell curls 3x10
EZ bar preacher curls 3x21
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07-03-2012, 07:24 AM #19
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07-06-2012, 11:52 AM #20
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07-07-2012, 07:26 AM #21
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07-07-2012, 10:33 AM #22
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07-07-2012, 05:28 PM #23
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
11 Weeks Out: Lifting 4 days a week (M, T, Th, F), MET training five days a week (M-F). MET A & B are now coupled with a third MET, MET C. I will be Monday MET A, Tuesday MET B, Wednesday MET C, Thursday MET A, Friday MET B, etc...I get Saturday and Sunday off from all training.
Last edited by helenawf; 07-08-2012 at 07:14 AM.
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07-08-2012, 07:18 PM #24
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
MET C
Deadlift
Romanian Deadlift
Bent over Row
Power Clean
Front Squat
Push Press
Back Squat
Good Morning
Rotation 1: perform each exercise x 6 reps; go from one exercise to the next, never let go of the bar, no resting between exercises. Remember, finish all 6 reps of each exercise before moving to the next exercise and finish all exercises before moving to the next rotation.
Rest 90 seconds, Rotation 2: perform 5 reps of each exercise
Rest 90 seconds, Rotation 3: perform 4 reps of each exercise;
Rest 90 seconds, Rotation 4: perform 3 reps of each exercise;
Rest 90 seconds, Rotation 5: perform 2 reps of each exercise;
Rest 90 seconds, Rotation 6: perform 1 rep of each exercise.
My Goal is to blow this out in 12 Minutes
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07-10-2012, 06:33 AM #25
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Yesterday's training went well. I did my MET A at home; then, headed to the gym to train chest and tris. I did Flat BB Presses 3x10, Incline DB Presses 3x10, Incline DB Flyes 10x10, Lying DB Tri Extensions 3x10, Two Arm DB Extensions Behind Head 3x10, and Reverse Grip Pushdowns 3x10. Today, I will be doing MET B and training Back and Biceps.
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07-10-2012, 01:17 PM #26
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07-14-2012, 08:05 AM #27
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07-16-2012, 03:27 PM #28
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07-19-2012, 09:49 AM #29
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07-22-2012, 12:47 PM #30
- Join Date: Jan 2009
- Location: Oregon, United States
- Age: 59
- Posts: 148
- Rep Power: 409
Not happy with progress pics. Discussed with trainer. I will no longer be taking Xtend supp as we believe the sodium is making me retain water.
New Diet effective today:
Meal #1:
2 whole eggs
4 egg whites
Meal #2:
25 gram whey protein
4 tsp nut butter
Meal#3:
4 oz Chicken
12 almonds
Meal #4:
25 grams of whey protein
4 tsp nut butter
Meal#5:
3-4 oz Salmon
12 almonds
Also, this week's training will be:
4 days of lifting
3 days of MET
36 miles of cardio to get done with 7 days
Next week's progress pics should be much better!Last edited by helenawf; 07-22-2012 at 02:03 PM.
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