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Thread: Adventure to men's physique.
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11-06-2012, 08:23 AM #481
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11-06-2012, 03:16 PM #482
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11-06-2012, 06:17 PM #483
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
Great work on getting back on track with the diet. It's really hard to stop for some people once the flood gates of junk food are open (myself included). I'm hoping I can also have similar discipline after my show. I want to binge Saturday night, Sunday and Monday and then back on the macro measuring wagon!
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11-06-2012, 07:12 PM #484
It was really hard today especially with all the temptations while traveling today. But i am really upset with how I am looking right now, hopefully not to much damage, just some serious bloating. Feeling like I lost a lot of hardwork. Time to get the sand out of my vagina and get back to the grind!!
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11-06-2012, 08:00 PM #485
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
You have to remember, you PEAKED for a particular show. If you spent the next 2 weeks following the same protocol, you would more than likely be tightened up a good bit. However, it is really easy to add pounds upon pounds of fat after a show because your metabolism is pretty beat up and your body has adjusted to such low levels of calories along with high levels of exercise.
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11-07-2012, 06:20 AM #486
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11-07-2012, 06:37 AM #487
Hit legs this morning and it was dreadful. Totally destroyed them to the point i didnt want to walk up the stairs to my apartment..thats a good sign right? I know physique doesnt show much leg but i am still going to smash them just as hard as anything else..who wants chicken legs?
POP TART BULK DAY 2
SUPPLEMENTS - CL WHITE FLOOD , CL GREEN MAGNITUDE , CL PURPLE WRAATH
QUADS / HAMMYS / ABS / REP RANGE 8-12
BB SQUAT / ONE LEGGED HACK SQUAT - 185x12 / 120x10, 185x12 / 100x10, 185x12 / 100x8
LEG PRESS / BOSU BALL DB SQUAT - 450x12 / 45x12, 45x12 / 45x12, 450x12 / 45x12
STRAIGHT LEG DEADLIFT / BARBELL LUNGES - 185x10 / 95x12, 1185x9 / 95x12, 185x9 / 95x12
AB CIRCUIT ( NO REST AT ALL )
CABLE CRUNCH - 65x25, 65x15, 50x20
DECLINE LEG RAISES - 8 per side, 6 per side, 6 per side
HANGING KNEES TO CHEST - 15, 15, 11
I am also going to list my diet for each day. May be a little much but that way you guys know exactly what ive got going on in my diet and workout.
Macros for the day: 147c/227p/68f
Breakfast / pre-workout : 8 egg whites, 1/2 an everything bagel, 1 chocolate chip cookie dough poptart
Snack / post workout: 1 scoop of chocolate peanut butter cup trutein, 2 table spoons of PB, 1 banana
Lunch: 130g of black beans, 2 tablespoons of salsa, 6 oz of chicken, 1 cup of broccoli
Snack: 1 can of tuna, 20 almonds
Dinner: 6 oz of chicken, 2 whole eggs, 2 egg whites, 7 asparagus spears
Snack: 4 oz of plain chobani yogurt, 1 tablespoon of PB
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11-08-2012, 05:52 AM #488
Weight 145.8
Legs are ****ing dead today! First time in awhile I have been this sore all over, I LOVE IT! ^^^ that's right, I stepped on the scale this morning. Pretty happy with the number, I imagine I will be at 143 by Monday when my carbs increase. Shoulder work today was killer, I had a nasty pump and felt pretty damn strong. Going for Japanese tonight so I made sure to fit it in my macros.
The workout and diet for the day are as followed...
POP TART BULK DAY 3
SUPPLEMENTS - CL WHITE FLOOD , CL GREEN MAGNITUDE , CL PURPLE WRAATH
SHOULDERS / CALVES / REP RANGE 8-12
SEATES BB PRESS / BOSU BALL FRONT RAISES - 115x12 / 20x12, 115x10 / 20x8, 115x12 / 15x12, 125x10 / 15x11
SEATED REAR DELT MACHINE / ONE LEGGED REAR DELT CABLE FLY - 100x12 / 10x12, 100x10 / 15x5 drop 10x7, 90x10 / 10x10
UPRIGHT ROW / ONE LEGGED LATERAL RAISE - 60x12 / 15x12, 65x12 / 17.5x10, 70x10 / 15x10
CALF PRESS - 180x30, 230x25, 230x20
SEATES CALF RAISE - 140x30, 140x25, 140x20
STANDING CALF RAISE - 180x20, 180x20, 180x17
Macros for the day: 144c/228p/68f
Breakfast / pre-workout : 8 egg whites, 1/2 an everything bagel, 1 marshmallow hot chocolate poptart
Snack / post workout: 1 scoop of chocolate peanut butter cup trutein, 2 table spoons of PB
Lunch: 130g of black beans, 2 tablespoons of salsa, 6 oz of chicken, 1.3 cups of broccoli
Snack: 1 can of tuna, 14 almonds
Dinner: Japanese steakhouse chicken and veggies
Snack: 4 oz of plain chobani yogurt, 1 tablespoon of PB
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11-08-2012, 07:31 AM #489
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11-08-2012, 08:53 AM #490
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11-08-2012, 09:18 AM #491
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11-08-2012, 09:52 AM #492
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11-08-2012, 10:37 AM #493
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11-08-2012, 07:03 PM #494
So me and my girlfriend have been dating for 7 months today. She has been a little irate with my diet and us not being able to have a decent night out. I decided to take her to a nice Japanese restaurant and let it all go and have a good ass time. Got a large yuengling, rib eye, and jumbo shrimp...and a plate of carmalized bananas had a great night.
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11-09-2012, 09:15 AM #495
^^^ and no that is NOT my girlfriend in the picture HAHA
Quick update: The last few weeks before the show work had been horrible, didnt want to be there and was pretty much pissed off / half asleep the whole time. I assume it was from my lack of food. Well Monday and Tuesday after my awesome binging i was very high spirted to the point where poeple at work were noticing and even said something to me and my boss. Well yesteryday patients were back to being short, and by 6 oclock when i got off work i was tired as ****. After my meal last night i felt awesome again. With that being said i am making a big plunge and upping my carbs to 250g. I know that is quite a bit but i am in off season so i am testing the waters. Hopefully the fat gain will be minimal. New macros are ~250c/229p/70f
The workout and diet for the day are as followed...
POP TART BULK DAY 4
SUPPLEMENTS - CL WHITE FLOOD , CL GREEN MAGNITUDE , CL PURPLE WRAATH
CHEST / TRICEPS / REP RANGE 8-12
FLAT BENCH / BOSU BALL DB PRESS - 175x12 / 50x10, 185x8 / 50x8, 175x9 / 50x8
INCLINE BENCH / ONE LEGGED CABLE FLY - 155x9 / 20x13, 155x7 / 25x8, 145x8 / 20x10
DECLINE BENCH / MEDICINE BALL PUSH UP - 155x12 / 10, 165x8 / 10, 155x10 / 8
TRICEP ROPE EXTENSION - 50x8, 50x8, 50x9
REVERSE TRICEP EXTENSION - 65x10, 65x10, 65x9
ONE ARM OVER HEAD CABLE EXTENSION - 20x10, 20x10, 20x10
HANGING KNEE TO OPPOSITE ELBOW - 8, 6, 6
DECLINE SIT UP - 15, 15, 12
Macros for the day: 247c/226p/69f
Breakfast / pre-workout : 3 egg whites, gingerbread poptart, pumpkin pancakes, 1 tablespoon of PB
Post workout: 1 scoop of chocolate peanut butter cup trutein, 1 table spoons of PB, a banana
Snack: 1 cup of oats, 1 tablespoon of PB
Lunch: 130g of black beans, 2 tablespoons of salsa, 6 oz of chicken, 1.3 cups of broccoli
Snack: 1 can of tuna
Dinner: 8 asparagus, 7oz of chicken, 7 oz of sweet potato
Snack: 4 oz of plain chobani yogurt, 1 tablespoon of PB
Pumpkin pancake breakfast
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11-09-2012, 09:21 AM #496
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
lol - who thought that was your girlfriend?
That looks like a pretty steep jump in carbs. You would probably be safer making smaller, more frequent jumps in carbs until you get to a good maintenance level, but you are right, it never hurts to experiment and see how your body responds. If you gain 2 lbs in a week, you can always scale them back a bit...
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11-09-2012, 09:26 AM #497
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 501
Looks like you have been enjoying some meals out!!!you deserve them
Hoping my girlfriend doesnt nag me when its our anniversary 3 weeks before the show (big hint as shes reading this lol)
Workouts are looking strong___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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11-09-2012, 09:36 AM #498
It is a steep jump, but i am curious to how i respond. The highest i have EVER had my carbs since keeping track of my macros is around 200. I am having hopes that i fill out nicely to a point where i dont spill over. Besides, that second poptart every morning gets real aggravated when i put him in a ziploc for the next day
Ohhh man!
You are going to have to make it up to her big time. My girlfriend was way more patient with me then i could ever wish for. She will understand when you are shredded
She actually said this to me during prep week "If you didnt look so good, idk if i could stick around"
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11-09-2012, 09:57 AM #499
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11-09-2012, 10:02 AM #500
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11-09-2012, 10:03 AM #501
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11-09-2012, 10:12 AM #502
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11-09-2012, 10:22 AM #503
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11-09-2012, 11:50 AM #504
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11-09-2012, 04:13 PM #505
Anticipating my lunch, I go to grab it out of the fridge at work to find I mistakenly grabbed the Tupperware with left over black bean instead of my meal
Starved my way through the day, got home and made these epic pumpkin pancakes with peanut butter and chocolate peanut butter protein sludge. Holy. ****.
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11-09-2012, 05:38 PM #506
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11-09-2012, 05:43 PM #507
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11-09-2012, 07:35 PM #508
- Join Date: Nov 2006
- Location: Ephrata, Pennsylvania, United States
- Posts: 12,078
- Rep Power: 9531
They aren't at every store and my wife happens to get them at a discount grocer out by me....0.99/box. That's right! How can you not devour them at that price. Wait until you taste them too. They are the most uber soft poptart I ever ate, it actually falls apart in your hand it's so soft and chewy. Mmmmm
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11-09-2012, 07:49 PM #509
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11-10-2012, 03:15 AM #510
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