PDA

View Full Version : A Greeks path to a 6 pack. Backlava Not Included.



yioti
04-13-2007, 03:27 PM
Well, for the past couple weeks I have been writing everything down in a Mead notebook that i carry with me every were i go on campus. I have been thinking of starting a journal and thanks to the help of scottc, have decided why not? if anything i can learn from this website more than I already have.

A little Background on me is I was raised in a 100% Greek family. Both of my parents were right off the boat and growing up, my mom made home cooked meals EVERYDAY. So, naturally i gained a lot of weight. by the time I had finished my freshman year in college i was a waddling 328 lb's and Decided this wasnt the correct route to the heart of the ladies if you know what I mean. So i decided to take action. I started working out with a personal trainer and he helped me out tremendously. The only problem was i had to stop working out with him because i went away to school again(came home to a community college for 2 semesters).

Now Im on my own and trying to get to my target weight of 220. I'm almost there and i can't wait to hit that weight. Heres the problem. I have become a gym addict. Weighing in at 241 lb's 2 years later, I find myself flexing in the mirror all the time and taking my shirt off, showing off...all the time lol. Not only do I want to be 220 but someday I also want to bodybuild. But im sure thats enough of an introduction from me lol. From here on out Ill post EXACTLY what I eat and EXACTLY what I do in the gym. I will try to be as precise as possible for my own record. Thanks for taking the time out to read my post even though its kinda long lol.

btw. I eat very close to my maintanence calories. sometimes the scales go down and sometimes they don't but im trying to do a slow body recomp so that way i don't looks bad without my T shirt on.

I'll post back tonight what I ate this past week and how i lifted, because what i post for tommorow won't be 2 good cause i turn the big 21.

Hardcore Natural
04-13-2007, 03:37 PM
Seems that you're on the right track to some serious fat loss and you're definitely determined to get there, so that's a big plus!

You're right about taking it the slow but steady way for losing the weight, this way you'll be sure that what you do lose is mostly all fat and not precious lean muscle.

Keep up the good work and look forward to following your journey.

-Todd

yioti
04-13-2007, 03:58 PM
Hey thanks for posting man! and thank you for the support.

Now its time to head to the Gym.

ScottC
04-13-2007, 04:38 PM
...Backlava Not Included.
Oh man!!! How about saganaki???

http://thanasis.com/saganakiT.jpg


Best to you on reaching your goals! :)

The Director
04-13-2007, 05:01 PM
Baklava=Greatest

I'm gonna get me some tonight..hmmmm.

yioti
04-13-2007, 06:05 PM
guys, don't get me started. it's path to a six pack, not keg lol. altho i can't help myself when it comes to pastries lol

yioti
04-13-2007, 06:30 PM
Well This is my first time Posting exactly what i ate and how i did in the gym
my only supplements are l-glutamine, l-argenine(i know its crap trying to finish the bottle) in the mourning, pre wo and at night. also a multi vitamin and fish oil caplets twice a day.

here we go. I'll start with sunday the 7th of april.
8:30 AM (pre wo)6 harbopiled egg whites + 1 cup oatmeal w/ 10-15 raisens and splenda
11:30AM(post wo) 2 scoops whey +1 cup oatmeal with 10-15 raisens and splenda
2:30 PM chicken(10 oz's worth) sandwhich on WW bread with lettuce tomatoe and mustard
5:00 PM 12 oz turkey + 1/2 cup almonds +salad with balsamic vinnager (No OO)
8:00 PM 12 oz turkey breast with broccoli seasoned with soy sauce
11:00 PM 2 scoops cassein protein + 1 tbsp flax seeds+1 tbsp natty PB

the workout for this day went as follows
Chest/Bi's
Incline 95x12 115x15 135x10 155x6
military press 90x12 110x8 130x5
butterflies 25x12 35x12 45x8
dip macine(were you load the plates on) 130x12 180x12 180x5

Bi's
Incline curls 25x12 30x12 35x10 40x5
Standind BB curls 65x12 75x7 75x5

30 min's of cardio(easter was the previous day for me and i cheated so i did a lil extra cardio)

yioti
04-13-2007, 06:42 PM
Also I forgot to mention I am aiming for 50 g's of P and C's per meal and around 75g's of Fat a day

So Monday the 8th......
6:30 AM egg omelette(1 whole egg, 5 whites)
1 cup oatmeal + 1tbsp flax+ 10-15 raisens+splenda
1 cup coffee with a tad bit skim milk and splenda
9:30 Am 12 oz turkey breast
1 cup broccoli with soy sauce
then i hit up some cardio after class
12:30 PM 2 scoops whey( in a rush monday is my busy day for class)
4:30 PM 12 oz turkey breast
broccoli with soy sauce
1/2 cup almonds
7:40 PM 1 cup oats with raisens and splenda
2 scoops whey then go workout
10:00 PM 1 cup oats 2 scoops whey raisens
1:00 AM cassein shake

the workout on this day went as follows
( i would normally do legs after chest but my lifting buddys legs were still sore so i did shoulders. he was a panzy)
behind the neck shoulder press 65x12 85x12 105x12 125x6 125x5
lateral raises 30x12 40x10 40x8
cable front raises 40x12 50x12 60x12
lying face down Delt riases 15x12 15x12
cable upright rows 50x12 80x12 110x12
Tri's
strait bar pushdowns 50x12 80x12 110x12 140x10 160x6
reverse grip pushdowns 50x12 70x12 110x8
this wo was at my school and the machines are extremely old so actual weight might be innacurate. ohh then 30 min's cardio

yioti
04-13-2007, 06:47 PM
Tuesday was an off day
12:00 PM lol welcome to college
6 eggs(1 whole, 5 whites)
1 cup oats + raisens and splenda
3:00 PM ww pb sandwhich(maybe 1 teaspoon of natty PB)
10 oz chicken breast
6:00 PM protein Bar
9:00 PM 10 oz chicken
Large salad with 1 Tbsp of Olive oil
1/2 cup of almonds
12:00 AM 2 scoops of cassein
1 Tbsp of natty PB

yioti
04-13-2007, 06:55 PM
6:00AM 6 egg whites
1 cup oatmeal+ raisens+splenda+ flax seeds
9:15 AM
2 scoops whey
12 almonds
a nice little nap
1:30 PM 10 oz hamburger
1/2 cup almonds
some broccoli
5:00 PM(pre wo) 2 scoops whey
1 cup oatmeal
8:00 PM(post wo) same as 5
11:00 PM protein pudding+1/8 cup almonds

this day was leg day so no cardio
Squats 135x10 185x10 235x10 315x6 335x3
hack squats 95x12 145x12 195x12
walking lunges 3 sets up and down hall way with 30 lbs DB's
leg extensions 100x12 125x12 150x12 then i upped it to 180 for six and my buddy helped me out with a bunch of forced reps
standing calf raises using smith machine 95x12 145x12 195x12 245x12

yioti
04-13-2007, 06:59 PM
10:00 AM(pre wo) 2 scoops whey
1 cup oatmeal with raisens and splenda
1:00 PM (post wo) 2 scoops whey
1 cup oatmeal + raisens and splenda
4:00 PM 11oz hamburger
small sweet potato
7:00 PM 10 oz chicken breast
broccoli
1/2 cup almonds
10:00 Protein pudding
(i went out with my buddy's for a night of watchingthem get ephed up. i was done with eating for the day but when i got back had some protein and slept)
3:00 AM
1 scoop whey
1 scoop Cassein
12 almonds

this day i did back and hamstrings. i decided to go a little lighter because i like to do 1 upper one lower day so i give my muscles time to recover because legs are a big part of the deadlift.

so...
romanian deadlifts 135x12 185x12 235x12 285x10 335x4(didnt want to push the envelope here my legs were a hurtin)
bent over rows 135x12 145x7 145x7
seated rows 150x12 180x10 210x8
lat pull downs 120x12 130x10 140x8
leg curls 90x12 115x12 130x12 150x8
stiff legged deadlifts with dumbells 60x12 60x12
25 mins cardio

yioti
04-13-2007, 07:14 PM
7:30 AM after going to sleep at a nice 3 am i headed out for 8:30 class with
2 scoops whey
1 cup oatmeal + raisens
11:15 AM
salad with just balsamic no OO
10 oz chicken
2:15 PM
Bowl of veggies
1/2cup almonds
12 oz chicken breast
took a 2 hour nap to compensate but it did nothing
5:20 PM (pre wo)
Medium sweet potato
12 oz 97% F leab beef
2 cups cofee black with splenda
9:00 PM (post wo)
realizing i should of had pre wo shakeafter that workout
2 scoops whey
1cup oats w/ raisens and splenda


Today was chest and Bi's
Incline 95x12 115x12 135x12 155x8 155x6
Decline 95x12 115x10 135x7
Butterflies 25x12 35x12 45x6
overhead pullovers 55x12 60x12 65x12
cable uppercuts 30x12 35x10 35x8

Bi's
incline curls 25x12 35x12 40x7 40x5
standing BB curls 65x12 75x8 75x8
25 mins cardio

yioti
04-13-2007, 07:17 PM
Oh man!!! How about saganaki???

http://thanasis.com/saganakiT.jpg


Best to you on reaching your goals! :)thanks man. my mom freis haloumi in the mournings sometimes. My family tells me saganaki is good stuff. i just don't like cheese all that much

ScottC
04-14-2007, 04:54 AM
thanks man. my mom freis haloumi in the mournings sometimes. My family tells me saganaki is good stuff. i just don't like cheese all that much
Never had halloumi before, but I do enjoy a good saganaki. If you get a chance, just try a small piece.

If you don't like it...well, it's more for me! :D

Dublo
04-14-2007, 05:13 AM
Hey mate,

I'm half greek, so I thought I'd give you a shoutout.

Good luck with your six pack :D

yioti
04-14-2007, 07:51 AM
^^^Zito Ellatha man

and scott C i will def. give it a try next cheat

yioti
04-15-2007, 04:00 PM
yep so yesterday was an off day AND my 21st birthday
i dont think i did to bad but heres what i ate

11am 6 eggs(1whole, 5 whites)
1 cup oatmeal+raisens+splenda

2pm RB sandwhich on WW with mustard
raw vegetables to pick on

5pm 2 scoops whey
then the night began
my big 21

8pm
2 glasses of miller light
12 oz steak
veggies that were cooked in oil
2-3 onion rings(my favorite)
then 1 medium peace of birthday cake
medium peice of apple crisp

then at the club at around 10 pm
4 shots of liquor 43(omg so good)
2 cc and cokes
and thats all folks

ohh and when i got back to my brothers house
i had 2 scoops of cassein at 2 AM

yioti
04-15-2007, 04:06 PM
my gym closes at 6pm on sundays which is a little irritating cause i wanted to get a workout in before i went back to college so i didnt feel as guilty. by the time i woke up and got back hom efrom my brothers house(i dunno if you live in the northeast huge storm) it was 5 and i knew i didnt have enough time to get my leg workout in so i just did cardio

so
10:30 AM 1 cup oatmeal
splenda
raisens
2 scoops whey

1:30 PM
RB sandwhich on WW with mustard

5 PM
12 oz steak
large salad with 1 tbsp OO and balsamic vinagger
1/2 cup almonds
then i did cardio

7:30 PM
12 oz steak
boiled mized vegetables with soy sauce

10:00 PM
2 scoops cassein
1 tbsp PB

ScottC
04-15-2007, 05:03 PM
Happy (belated) Birthday!:)

Now, you can legally have Uzo! ;)


btw, I don't w/o on Sundays, but my gym closes at 3p.m. on Sunday.

DinoT1985
04-15-2007, 05:08 PM
Hey mate,

I'm half greek, so I thought I'd give you a shoutout.

Good luck with your six pack :D

Ena kai 'tho! Kali tihi

Apo pio meros tis Ellatha's eine h eikogenia sou yioti?

kvk1
04-15-2007, 05:21 PM
Baklava not included?

Sorry, I don't see it working it out, haha. :D

But best of luck man.

yioti
04-15-2007, 05:28 PM
Ena kai 'tho! Kali tihi

Apo pio meros tis Ellatha's eine h eikogenia sou yioti?
eimai pou tin nicosia, (kypriokos etho lol). apo pou eisai esi? tharto sto rhodes to kalokeri ya sxolio.

yioti
04-15-2007, 05:29 PM
Baklava not included?

Sorry, I don't see it working it out, haha. :D

But best of luck man.lol i know right. thanks for posting bro

DinoT1985
04-15-2007, 05:30 PM
eimai pou tin nicosia, (kypriokos etho lol). apo pou eisai esi? tharto sto rhodes to kalokeri ya sxolio.

ah orea. Genifika stin Liverpool ala piga dimoniko sxolio stin Dombrena, ena xorio misi ora apo tin Thiva.

yioti
04-15-2007, 05:30 PM
Happy (belated) Birthday!:)

Now, you can legally have Uzo! ;)


btw, I don't w/o on Sundays, but my gym closes at 3p.m. on Sunday.thanks for the birthday wish lol. uzo is some ruff stuff mang. plus im not big into the whole liquorish thing

yioti
04-15-2007, 05:37 PM
ta ellinika mou then einai ta pio kala, en ene xeres acoma lol. prospatho na mathe ta ellinika mou pio kala. Tos sxolio mou stin america en na me steli to rhodes ya internship na matho ellinika pio kala. Thelo narte sto england mia fora. prepi na eina pola orea. exharisto na pis hello. and good meeting you lol

DinoT1985
04-15-2007, 05:40 PM
ta ellinika mou then einai ta pio kala, en ene xeres acoma lol. prospatho na mathe ta ellinika mou pio kala. Tos sxolio mou stin america en na me steli to rhodes ya internship na matho ellinika pio kala. Thelo narte sto england mia fora. prepi na eina pola orea. exharisto na pis hello. and good meeting you lol

Good meeting you to. My greek isnt that good either as I only went to juniors there. lol

DAVO17
04-15-2007, 06:00 PM
Cool, some fellow Greeks. Since my grandma died I have not got nearly as much home cooking, and I really miss it! This is probably not so bad because Id have a tough time losing weight.

yioti
04-15-2007, 07:18 PM
yep, greek food=addition of unwanted pounds

yioti
04-16-2007, 05:36 AM
what i am eating today and did in my workout
5 AM (pre wo)
5 egg whites 1 whole egg
1 cup oats with raisens+splenda

then worked out my legs. i hate leg day lol
leg press(i cant give exact numbers but ill say the number of plates on each side) 2x12 4x12 6x12 8x10 10x3
hack squats 90x12 140x10 190x8
walking lunges 3 sets 1st i used 30's second and third i used 35's
leg extensions 100x12 130x10 10x7
standing calf raises 180x12 230x12 280x12
seated 90x12 135x12 145x7 or 8 lol
abs
21 mins cardio

6:30 AM (post wo)
1 cup oats with raisens+splenda
2 scoops whey

9:30
Rb sandwhich WW bread +lettuce and tomato. cant wait lol

1:30 PM
10 oz lean beef
mixed veggies and soy sauce

4:30 PM
10 oz lean beef
mixed veggies and soy sauce
1/2 cup almonds

7:30 PM
12 oz chicken
brocolli and soy sauce

i thought i would be able to stay up till at least 10 to have a cassein shake but im way to tired and heading to bed now at 8 lol

edit: CRAP. i woke up at 10 pm and thought it was 10 am so i had breakfast at night. yup another 50 g's of carbs at 10 pm which through my macros off and put me over my calorie limit damnit. i can't believe i thought it was 10 in the mourning lol. i was exhausted at 8 tho? lol so now i can have my cassein shake at 1:30

DAVO17
04-16-2007, 10:04 AM
god sitting through organic chem. sucks


You aint lying...im putting off my legs today I will do my upper half and a hike.

yioti
04-17-2007, 12:55 PM
todays workout
behind the neck shoulder press 70x12 90x12 110x12 125x8 125x5
lateral raises 30x12 35x10 40x6
front raises 15x12 25x12 35x8
delt raises 15x12 15x12
cable upright rows 60x12 90x12 120x10
tricep pushdowns 100x12 120x12 140x10 160x6
headbangers 15x12 20x10 20x8
25 minutes of moderate cardio
what i ate today
9:30 AM pre wo( 46g's P 59 g's C)
1 cup oatmeal + raisens
1 1/2 scoop whey
12:30 PM post wo 58g's P+60g's C
1 cup oatmeal + raisens
2 scoops whey
3:15 PM(45 g's P + 37 g's C)
8 oz chicken on
2 pieces WW bread
6:00PM (54 g's P +10g's C)
protein bar
1 scoop whey
9 PM
10 oz hamburger( somewhere around 50g's P)
1/2 cup almonds
steamed veggies
11 PM ( 50g's P 6 g's C's)
protien pudding containing miscellular cassein

ScottC
04-17-2007, 01:23 PM
Whew! For a while there I thought I was going to have to learn Greek to post in this thread! ;)

Keep up the good work!

yioti
04-17-2007, 02:35 PM
Whew! For a while there I thought I was going to have to learn Greek to post in this thread! ;)

Keep up the good work!lol im still trying to become "Fluent" i can have a conversation but im trying to perfect my writing capabilities. believe it or not its pretty tricky. Thanks for the post man!

DAVO17
04-17-2007, 03:17 PM
Yioti how long between sets on your laterals? Im hurting just doing 3x10@20lbs. Lateral raises and crunches are my 2 least favorite excersices, maybe I should do them more.

yioti
04-17-2007, 04:30 PM
^^i take between 60-90 seconds between all of my sets. consistantly around 60 seconds and I know what you mean man i feel the burn

yioti
04-18-2007, 04:25 PM
well today my workout didnt go the way i wanted it. I felt weak and didnt really put that much up on the deadlift which pissed me off so i was a little dissapointed throughout the workout. but heres how it went and what i ate so far along with what i plan on eating the rest of the day.

woke up at 7 went to bed at 11 but probobly fell asleep around midnight
7 AM
6 eggs ( 5 whites, 1 whole egg)
1 cup oatmeal + raisens
10 AM
protein bar ( i was in class)
then i felt really tired so after class i napped from 11:45 - 1:45
2 PM
1 piece of WW bread
small sweet potato
12 oz chicken breast
3:15 (pre wo shake)
2 scoops whey
1 cup oats +couple raisens
5:30 PM (post wo shake)
same as pre wo shake
(what i plan on eating the rest of the day)
8 PM
12 oz steak
2 cups veggies
1 tbsp OO
1/2 cup almonds
11 PM
2 scoops cassein
1 tbsp peanut butter

The crappy workout went as follows

romanian deadlifts
135x12 185x12 235x12 315x8 then i tried 405 because a month ago i got it up 3 times and i couldnt even get it past my knees. the fact that 4 weeks ago i got it up 3 times and now i didnt even do 1 frusterates me. My lower back wasnt feeling as strong but i think its because i havent been drinking enough water lately to lubricate my joints enough and i ran out of fish oils. I dunno now im just making excuses but i bitched out......im pissed....and i can't wait to give it a try next week. anyways moving on
dumbell rows (each arm) 50x12 60x12 70x8
standing cable rows 40x12 60x12 80x12
lateral pulldowns
90x12 100x10 110x8
leg curls 80x12 90x12 100x10 110x8

anyways now its time to go koop mesome steak.

yioti
04-19-2007, 07:49 PM
11:am
6 eggs (1 whole 5 whites)
1 cup oatmeal+someraisens
2:pm
12oz steak
2cups broccolli
1/2 cup almonds
5pm (pre wo)
8oz chicken breast
3 pieces ww bread
7:30pm (post wo)
2 scoops whey
1 cup oatmeal
couple raisens
10:30
1tbsp pb
2scoops cassein

today was chest and bis w/no cardio
incline95x12 115x12 135x12 155x8 155x6
decline 95x12 115x10 135x7
butterflies 30x12 40x8 40x8
over the head pullovers 60x12 70x12 70x12
standing bbcurls 65x12 85x12 95x6 105x6
hammer curls 30x12 35x12 40x12

ScottC
04-20-2007, 03:41 AM
hmmm...no cardio yesterday, and I didn't see any listed the day before either...

Angelbarbie769
04-20-2007, 06:04 AM
looks like you're on the right path!! and saganaki tastes like SKATA.. but i could totally relate- if you eat the greek food (ANY) you will gain weight thats why when myy mom cooks at home I make myy own healthy stuff she thinks I'm going insane... (if you haven't realized I'm greek LoL)
keep up the good work! you're doing great!

yioti
04-20-2007, 06:29 AM
hmmm...no cardio yesterday, and I didn't see any listed the day before either...

whoops lol sorry scott. i did cardio on back day just not yesterday I SWEAR lol. i don't like to do cardio on chest day sometimes. call me crazy but i feel like im not burning up my chest muscle when i don't but i only do it sometimes. i make sure i do cardio @ least 4x a week. this week i did it on monday tuesday and wednsday so far....

yioti
04-20-2007, 06:32 AM
^^^ lol thank you Angel barbie, im glad im rounding up all the greeks in this thread.

yioti
04-21-2007, 10:35 AM
lifted M,T,W,TH did cardio M,T,W so i decided friday i would take an off day and friday is also my "cheat day" last week it was on saturday cause it was my 21'st but its usually always on fridays(the day i come home to home cooked meals from my greek mom lol)

anways friday this is what i ate
8am 2 scoops whey
1 cup oats+some raisens

12:30pm
RB sandwhich on ww with mustard and tomato

3 30 pm
12 oz chicken
medium sized sweet potato
6 pm
12 oz steak
1/2 cup almonds
various different vegetables
Then at 7 pm i found myself hitting up the nuts again. I have been CRAVING trail mix all week. sometimes i would sneak like 2-3 almonds with 2-3 raisens throw them in my mouth and they would have like a little party in there for 2 seconds so i decided what i was going to cheat. i ran out to a local supermarket. Bought a whole bag of fruit and nut trail mix went home and just started munchen on trail mix from 7-9 as i watched a movie.
then @ 10 pm
1 cup FF CC
2 tbsp PB(cause i was craving that 2)
then i passed out

yioti
04-21-2007, 10:44 AM
after that lovely cheat meal that you ALWAYS FEEL GUILTY ABOUT and can never "really enjoy" you always hit the gym the very next mourning like a beast. so heres what i did in the gym today along with what i ate/what i plan on eating and if anything goes differently ill post

todays workout (LEGS)

leg press 180x12 360x12 540x12 620x12 ( i usually stay lighter if i then move to squats)
SQUATS 135x12 225x8 315x6
power squats 180x12 360x10 540x8
extensions 100x12 130x12 160x8
standing calf raises 100x12 130x10 160x8
seated calf raises 90x12 135x12 180x6
then abs
then 26 mins of moderate cardio(scott this session was for you buddy lol)

10:am (pre wo)
6 eggs (1 whole 5 whites)
1 cup oats
1 pm (post wo)
2 scoops whey
1 cup oats

4pm was
12oz steak
medium sweet potato

7PM
protein bar

10pm
12oz chicken breast
1/2 cup almonds
(didnt have time for salad)

2 am
1 scoop cassein
1 1/2 scoop whey
1 tbsp PB

crunchyhippo
04-21-2007, 10:57 AM
Seems that you're on the right track to some serious fat loss and you're definitely determined to get there, so that's a big plus!

You're right about taking it the slow but steady way for losing the weight, this way you'll be sure that what you do lose is mostly all fat and not precious lean muscle.

Keep up the good work and look forward to following your journey.

-Todd

Btw, do you keep tabs on your daily fat intake or just calories? You look like you have low BF, so your plan - whatever it is - is working in practice, not just in theory.

yioti
04-22-2007, 10:15 AM
im not sure if your talking to me or todd BUT i do not count calories. i consume food every 3 hours which means if i plan on going to bed @ 12 and eat my last meal at 11 but i end up staying up till 2 ill eat again at 2 then go to bed. but i do count my fat intake and i usually like to keep it at around 75-80grams a day if that helps

ScottC
04-22-2007, 11:06 AM
whoops lol sorry scott. i did cardio on back day just not yesterday I SWEAR lol. i don't like to do cardio on chest day sometimes. call me crazy but i feel like im not burning up my chest muscle when i don't but i only do it sometimes. i make sure i do cardio @ least 4x a week. this week i did it on monday tuesday and wednsday so far....
Glad to see you did cardio on Leg day. LOL! Why stop at 26 minutes? Four more minutes to a half hour.

No cardio on chest day...why??!!! I will call you crazy...:p

:D

Oneandonlysunkist
04-22-2007, 11:28 AM
how hot are the women in Greece? Its one of the countries I must visit before I die.

yioti
04-22-2007, 11:44 AM
^^it all depends on your preferance man. there bootylicious for sure but lack in the breast area(in most cases). but they have wide hips and nice round behinds.

please forgive the in-depth description lol

anyways time to hit the gym...

yioti
04-22-2007, 03:06 PM
well today is supposed to be shoulders but since i am home and have the availability of a gym that deserves to be called a gym. I figuered i would throw in back day and work with what the school "gym" has to do shoulders tommorow.

11:am
6 eggs (1 whole, 5 whites)
1 cup oatmeal

2 pm(pre wo)
RB sandwhich on ww with mustard and tomato

5 pm (post wo)
1 cup oats+raisens
2 scoops whey

7:30 pm
12 oz chicken
1/2 cup almonds
LARGE salad with 1 tbsp OO

11 pm
10 oz steak
1 tbsp PB

1:20 am
1 tbsp PB
1 scoop whey
1 scoop cassein

ill post back for what i eat the rest of the day

ohh yeah the workout
romanian deadlifts 135x12 225x12 315x10 405x1
seated rows 2 platesx12 4x12 3x5
seated cable rows 150x12 180x8 180x8
lat pull downs 100x12 120x12 135x10
seated halmstring curls 100x12 130x12 160x5
standing ham curls 45x12 45x12 45x12
25 mins cardio

DaPlumber
04-22-2007, 03:54 PM
yioti i notcied u mentioned ur afraid to do cardio after chest for fear of "burning ur muscle" or something. i have felt the same way in the past but here's what i do if i'm seriously amping up my cardio: have a fast acting protein shake (whey) right after ur weights, then do ur cardio(i like 40-50 min of moderate intensity-always gives me good results and i still lift heavy)

Oneandonlysunkist
04-22-2007, 06:25 PM
^^it all depends on your preferance man. there bootylicious for sure but lack in the breast area(in most cases). but they have wide hips and nice round behinds.

please forgive the in-depth description lol

anyways time to hit the gym...

perfect..I'm more of a booty type-a-guy anyway...now i definitely have to go to Greece one day

yioti
04-22-2007, 08:20 PM
yioti i notcied u mentioned ur afraid to do cardio after chest for fear of "burning ur muscle" or something. i have felt the same way in the past but here's what i do if i'm seriously amping up my cardio: have a fast acting protein shake (whey) right after ur weights, then do ur cardio(i like 40-50 min of moderate intensity-always gives me good results and i still lift heavy)
hmmmm, maybe ill start doing that. I usually just drink the whey shake+carbs after im completely done with cardio and everything. thanks for the tip

yioti
04-22-2007, 08:21 PM
perfect..I'm more of a booty type-a-guy anyway...now i definitely have to go to Greece one day
w/ or w/out booty its def. somewhere to go.

yioti
04-23-2007, 08:29 PM
well today i had to wake up at 6 AM and stayed up last night until about 2 because i had 2 organic chemistry tests to study for. My wonderfull teacher, who i have for both lecture and lab decided to put the lab practical on the same day as the lecture final. Brilliant idea that kept me up late and got practically No sleep. so heres what i ate and despite my fatigue i still hit the gym....

6AM
1 cup oats+raisens
2 scoops whey

9:40 am
rb sandwhich on WW with mustard and tomato

12 pm
10 oz steak
1/2 cup almonds
brocolli

3 pm (pre wo)
1 cup oats+raisens
2 scoops whey

6 pm ( post wo)
same as 3pm

9 pm
1 scoop whey
1 scoop cassein
1 tbsp PB

I thought this meal could hold me over but as you can see i hadnt had any real food since noon because of my crazy schedule today that had me taking 2 final exams. so im trying to stay up cause im hungry(till midnight) and make it 3 hours as best as i can lol.

11:30 pm
1 scoop whey
4 oz chicken breast(left overs ftw)

the workout today was as follows(shoulders tris)
standing BB shoulder presses 60x12 80x12 90x8 100x3 100x2
lateral raises 30x12 35x12 40x10
front raises 25x12 30x12 35x12
upright rows using dumbells 40x12 45x12 40x12(some guys were using the 45's and 50s and i wasnt gonna wait for them cause they took 4 ever)
pushdowns 100x12 120x12 140x10 160x6
standing tricep extension 50x12 70x12 90x12
25 minutes cardio

Quickxi
04-23-2007, 08:59 PM
nice workout. looks like you've got your diet figured out nicely. I looked through your journal and I must've missed your goal for fat loss. Good job.

yioti
04-24-2007, 10:40 AM
thanks for posting, your right i never really posted a weight that i wanted to be. I eat pretty close to maintenance because i want to recompose my body. I would like to build muscle/lose fat at the same time. Some people say its impossible but i disagree, just from my own progress. i would Like to be 220 @ 10% bf but right now im around 240 at a much higher percent lol(im workin on it).

yioti
04-24-2007, 09:58 PM
today was an off day. had to study all day long plus surprisingly my muscles are pretty sore? lol also im running out of food @ school and i need to go shoppin so im not able to stay full as long as possible because of less water/veggies today was pretty tuff just sitting around in your room and reading but i think i pulled through ok all in all. it was an off day so i kept my carbs at around 100-125 g's

meal 1 1 pm(i woke up at one haha)
1 cup oats
2 scoops whey +some raisens

meal 2 4 pm
RB sandwhich on WW with mustard and tomato

7 pm meal 3
10 oz chicken
1/2 cup almonds
whatever broccolli i had left (not much)

10 pm meal 4
( i thought my day was gonna end here cause i only had another couple minutes to study but the next time i looked at the clock it was midnight and i was still studying)
1 scoop whey
1 scoop cassein
1 tbsp PB

1 am meal 5after i finally finished studying for another final
1 scoop whey
1 scoop cassein
1/4 cup almonds

yioti
04-25-2007, 03:05 PM
all i have to say is my eating today has been Right on, went a little higher on the carbs cause i went low yesterday and my workout went great, could have been a smigen better if i got my 8+ hours of sleep but like i said, this weeks is the week of finals(and i can't wait till summer). Looking at myself in the mirror in the gym puts a huge smile on my face lol. Although when i go home and see the excess fat/skin around my waiste it still sucks but thats what drives me to the gym, so it serves its purpose. anyways today is as follows

7:30 am
1 cup oats+raisens
2 scoops whey

11:30 am
Rb Sandwhich on WW with lettuce/tomato/mustard

2 pm (pre wo)
10 oz chicken breast
medium sweet potato

5 pm (post wo)
2 scoops whey
1 cup oats+raisens

the rest of the day is as follows
8 pm
12 oz pork tenderloin
large salad w/ 1 tbsp oo and balsamic vinnager
1/2 cup almonds

11 pm
2 scoops whey
1 tbsp natty pb

todays workout went as follows
chest/bi's
incline 95x12 135x12 155x8 155x7
decline 95x12 115x8 135x7
peck machine 60x12 70x10 70x8
pullovers 60x12 65x12 70x10
uppercuts 30x12 30x10 30x8
bi's
standing BB curls 60x12 80x10 100x6
hammer curls 35x12 40x10 45x10
25 minutes cardio
wam bam thank you mam

ScottC
04-25-2007, 04:26 PM
Looking at myself in the mirror in the gym puts a huge smile on my face lol. Although when i go home and see the excess fat/skin around my waiste it still sucks but thats what drives me to the gym, so it serves its purpose.
Yes, those trick mirrors at the gym are always good for a smile...then home to reality. ;) :D

Keep up the good work!

yioti
04-25-2007, 06:13 PM
Thanks Scott!! im never gonna give up man. I'm too determined to get the 6 pack. On my stomach that is, not the one that comes in cans....

khmerpride
04-25-2007, 08:30 PM
great diet and routine, stick to it bro

Quickxi
04-25-2007, 09:03 PM
thanks for posting, your right i never really posted a weight that i wanted to be. I eat pretty close to maintenance because i want to recompose my body. I would like to build muscle/lose fat at the same time. Some people say its impossible but i disagree, just from my own progress. i would Like to be 220 @ 10% bf but right now im around 240 at a much higher percent lol(im workin on it).

alright! I'll follow along and help out if I can. Good luck to you sir, it looks like you're on the right path!

yioti
04-25-2007, 09:35 PM
great diet and routine, stick to it brohey thanks man, ive been at it for a while now and don't plan on stopping any time soon

yioti
04-25-2007, 09:36 PM
alright! I'll follow along and help out if I can. Good luck to you sir, it looks like you're on the right path!hey thanks man, looks like im gonna have to take a gander at your journal as well

yioti
04-26-2007, 11:24 AM
slept like a beast last night lol went to bed around 1 woke up at like 11:20 cause i have no class today. my eating today so far is as follows and im about to hit the gym for LEGS.

11:30 AM
eggs 5 whites 1 whole
1 cup oatmeal+raisens+1 tbsp flax seeds

2:00 PM
12 oz chicken breast
medim-large sweet potato

ill be heading to the gym at 3 for legs

4:45 pm
2 scoops whey+raisens
1 cup oats

8:30 pm
12 oz pork tenderloin
steamed veggies
1/2 cup almonds

then all of a sudden ......i get a surprise b-day party up at school for my 21'st(along with another friends who turned 21 on the 21'st) well i kinda had to phuckin drink. I was a little shocked, i don't drink normally but again I knew that the month of april would be a bad month. Plus last night was the last night me and all my friends up at school are going to be together(finals are now over believe it or not and everyone is moving thier stuff home either today or wednsday) so it was an end of the year celebration. So i endulged a little but only because i know that when i get home a) my diet is gonna be RIGHT ON b) im gonna get to train in an actual gym and not this whole in the wall my college calls a gym. so i got pretty hammered drunk heres what i ate drunk tho, i feel guilty not writing it but hopefully it will show people that if you slip up(myselt included) you just need to get right back into the gym.

12:00 am
1 scoop whey
1 scoop cassein
1tbsp Pb

3:00 am
1 scoop whey
1 Pb sandwhich on WW
6 tbsp of pb all together

^^hopefully its not as bad as what other people normally eat on a night of binge drinking. Honestly i had a good time getting drunk with my freinds and enjoyed myself for the last time and considering this was the only time this whole 15 weeks i drank on campus(i drank on my 21'st) i havent done that bad of a job with this year as a whole. As for cheating today and/or next week? you can forget about that.........

on top of feeling guilty i have NO IDEA how im gonna pull of cardio today.. and this is why
yesterdays workout
leg press 180x12 360x12 540x12 720x10 900x4
hack squats 180x12 360x10 540x4
walking lunges up and down the hall @ the gym 30's 35's 40's
extensions 100x12 130x10 160x8
standing calfs 100x12 130x12 150x12<<<-----couldnt go any higher on the machine
seated calfs 90x12 135x12 180x12
25mins cardio

needless to say i like on the second floor of my apt at school, me and my freinds were walking up from class friday mourning(hungover i might add) and i couldnt make it up the stairs. me and my legs are not on talking terms. so now, i feel ****ty, and im probly gonna be in pain on the frikkin treadmill. don't get me wrong i had a good time with my buddy's and you should do that from time to time, but the mourning after just sucks in every which way.

yioti
04-27-2007, 09:58 AM
FYI ive scheduled my next cheat meal for friday may 11th. this has because i cannot stand the way i feel right now, i will also be doing a weigh in on may 10th, my first weigh in since the 25 of february just to see were im att on the scaled and ill be taking some progress photos then as well.

todays eating went as follows
9 am
1 cup oats
2 scoops whey+ raisens

12 pm
2 scoops whey
1 tbsp pb

3 pm
1 medium sweet potato
10 oz pork tenderloin

6 pm post wo
1 cup oats + raisens
2 scoops whey

9 pm
protein bar

11:30 pm
8 oz chicken
steamed veggies
1/2 cup almonds

3 am
1 scoop whey
1 scoop cassein

then sleep
fyi i havent been able to get much sleep in because the alcohol in my system is still there and i am unable to reach my rem cycle, which blows. so i have been taking little naps through out the day trying to catch up so @ 4 when i go to work out i can somehow pull it off.

the workout started off kinda ok and then got better
dumbell shoulder press 25x12 35x10 40x8 40x8
cable lateral raises 30x8 20x12 30x8
front raises 15x12 20x12 30x12
cable upright rows 80x12 110x12 140x12
tricep pushdowns 80x12 100x12 130x12 150x8
headbangers 15x12 20x10 25x8
25 mins cardio

ScottC
04-27-2007, 10:46 AM
Yep, don't miss drinking...not a bit. ;)

yioti
04-28-2007, 06:40 PM
todays workout was pretty good. I was surprised cause i didnt get muc sleep(not that I didnt get to bed on time but I just couldnt doze off). But i came in pretty strong. I saw an old buddy i used to go to school with. We never really hung out but everytime i see him in the gym he always wants to talk. This time i figures i would continue to workout even tho he is sitting there talking to me after his workout. he can talk talk talk and talk and i love how when people come to you when there done with THIER workout and interupt yours. I can't stand it but at the same time im not a complete ass and just ignore them, but sometimes i feel like sayin DUDE IM TRYING TO WORKOUT HERE, NOT TALK. So i didnt try to see how many reps i could get up at 405, i just continued on to the next excercise hoping her would be like alright man i gotta go but he didnt. he followed me to the next one and talked again so i just kept excercising and yessing him to death. I feel like kind off an ass but cmon here. plus i guess its not that good to keep trying 405 EVERY week but hey, i like deadlifts lol

heres what i did in the gym today.....
deadlifts 135x12 195x12 275x12 335x9
bent over row machine 90x12 180x12 270x6
seated rows 150x12 165x9 180x7
lat pull downs 100x12 120x12 135x8
seated leg curls 100x12 130x12 160x6
lying down leg curls 100x12 100x12 100x10
25 mins cardio which sucked cause my phriggin legs are STILL SORE!!!!! ahhh i hate it...........but i love it lol

this is what i ate today

10:30 AM
1 cup oats+raisens
2 scoops whey

1 PM (pre wo)
12 oz pork tenderloin
medium sweet potato

4:45 PM (post wo)
1 cup oatmeal+raisins
2 scoops whey

7:30 PM
8 oz pork tenderloin
large salad with balsamic vinegar
1 tbsp OO
1/2 cup almonds

10:45 pm
i was kinda in the mood for eggs lol so.......
egg omelette 6 whites 1 whole egg
broccoli with soy sauce as well

1:15 am
2 scoops cassein
1 tbsp PB

please excuse my grammer, my english teacher was exteremely attractive which took away from me learning well.

SeanDon
04-29-2007, 12:59 AM
please excuse my grammer, my english teacher was exteremely attractive which took away from me learning well.

LOL

kvk1
04-29-2007, 04:50 AM
Strong deadlifts.

ScottC
04-29-2007, 05:01 AM
please excuse my grammer, my english teacher was exteremely attractive which took away from me learning well.
I guess you wanted to be kept after school. ;)

yioti
04-29-2007, 01:32 PM
Strong deadlifts.
thanks man.....about 3 weeks before i started my journal i got 405 up for 3 but i havent been able to do it since then for some reason?. i think now that summer is comming up my diet will be more on point and ill be getting adequate amounts of sleep so im really gonna work on it.

yioti
04-29-2007, 01:33 PM
I guess you wanted to be kept after school. ;)

I did lol

yioti
04-29-2007, 01:42 PM
I wasnt sure if I was going to but i re-read my journal and saw that I have worked out the past 4 days straight so I called an off-day for today. Only 3 more days left until the end of the semester and I can't wait. I have a 2 page final paper and a 7 page final papare both on different topics but for the same class and an organic chemistry final on wednsday. So the next few days are gonna be ruff on the sleep lol. But heres what I ate and what I plan on eating for the rest of today....
10 AM
1 cup oats+raisens
2 scoops whey

1 PM
(after church today the fam decided to go out to lunch! oh no lol but I kept right on track didnt cheat at TGI fridays or nothing. heres what I got plus afterwards i was still hungry cause of the small serving of vegetables so when i got home I stemed some broccoli and ate a small bowl of salad)
12 oz steak
tons of broccoli
salad with balsamic w/out OO

then at 3 pm I took a nap woke up at 4 and ate
4 PM
12 oz chicken
medium sweet potato

what I plan on eating...if anything changed ill be sure to log on and correct it
7 pm
10 oz chicken
large salad w/ balsamic and
1 tbsp OO
with 1/2 cup almonds

10 pm
12 oz beef
steamed broccoli and cauliflower(ill figure out how to spell it later lol)

1 pm
1 scoop whey
1 scoop cassein
1 tbsp PB

yioti
04-30-2007, 11:23 AM
gosh wednsday is the end of the semester and i can't wait. I have one final left on wednsday and one more paper left. I am in the revising process of one of my paper right now. I can't wait today im home and I get to do chest day at the gym I go to at home. and Im about to leave ill write everything i eat/ lift when I get back God I love chest day lol

yioti
04-30-2007, 02:01 PM
todays workout went OK. i was a little weaker for some reason but i still worked out with intensity.

incline 95x12 135x12 135x12 155x6
military press 90x12 110x8 140x4
butterflies 35x12 40x8 45x7
dips 140x12 190x9 190x6
bent over cable butteflies 30x12 40x12 50x6
incline curls 30x12 35x12 40x6 40x6
hammer curls facing forward 25x12 30x12 35x7 40x5
25 mins cardio

todays eating schedule
11 am
6 egg omelette (5 whites 1 whole)
1 cup oats+raisens+1 tbsp flax
1:30 pm (pre wo)
rb sandwhich on WW with mustard and tomato

4:30PM (post wo)
1 cup oats+raisens+2 blackberries and 2-3 peices of dried banana chips lol
2 scoops whey
(im gonna do some research on whether simple carbs ARE actually better then complex post wo)

8 PM
12 oz hamburger
1/2 cup veggies (i ran out of veggies at school)

11 pm
1 scoop whey
1 scoop cassein

1 45 am
1 scoop whey
1 scoop cassein
1/4 cup almonds

yioti
05-02-2007, 06:47 AM
yesterday was an off day cause i had 2 papers to write and take a final this mourning so i was kinda busy, this is what i ate

1 pm
1 cup oats+raisens
2 scoops whey

4pm
hamburger on 3 WW slices

745 pm
12 oz steak
broccoli

11 pm
whole can of chicken
broccoli and cauliflower

230 am
protein bar

yioti
05-02-2007, 03:48 PM
SCHOOL IS OVER!!! I'm finally home for summer i packed all my stuff and headed home. Kind of sad im not gonna be able to see all my buddies till next year(those who didnt fail out) but thats like A? Anyways for some reason I feel really BIG lol and I can't wait to go to the gym and do LEGS. I did eat a little to late on one of my meals cause i packed all my food then had to go revise two papers before i left for home which took longer then I had expected but this is what I ate and i am READY FOR SUMMER.

P.S all I have to say is DAMN I LOOK GOOD lol

7:30 am
1 cup oats+raisens
2 scoops whey
10:30 am
2 scoops whey
4 pm
12 oz steak
1/2 cup almonds
large salad with balsamic vinager
1 tbsp OO

@ 7 (pre wo)
12 oz chicken
medium sweet potato
some broccoli

10 pm
1 cup oats+raisens
2 scoops whey

1 am
1 scoop whey
1 scoop cassein
1 tbsp PB(went a little crazy on the PB and had a HEAPING tbsp, nothing like volcanoish but not exactly a tablespoon lol)

and thats a wrap, im applying for jobs at the local hospitals and ill see how that runs out. Might have to work the graveyard shift but we will see.

todays workout went a lot better then I thought it would becase school has been pretty hectic and im running low on sleep but that something I can't help. heres how leg day went

leg press 180x15 450x15 720x15 900x8
hack squat machine 90x12 180x10 270x4
dumbell lunges 10stepsx30 10x35 10x40
leg extensions 110x12 140x10 170x6
standing calf raises 100x12 130x10 150x8
seated" " 45x12 90x12 135x10 180x6
25 mins cardio

yioti
05-03-2007, 07:23 PM
everything today went according to plan. This is what I ate and lifted

8:30 AM (pre wo)
6 eggs(5 whites, 1 whole egg)
1 cup oatmeal+flaxseeds+raisens
11:30 AM (post wo)
2 scoops whey
1 cup oatmeal+raisens
2:30 PM
Turkey Sandwhich on WW with tomato and mustard
5:30 PM
12 oz chicken breast
medium sweet potato
9:30 PM
6 oz steak
3 oz chicken(leftovers lol)
1/2 cup almonds
large salad w/ balsamic and 1 tbsp OO
@ 11:30 pM
1 scoop whey
1 scoop cassein
1 teaspoon(cause i upped the carbs) of PB

todays workout
military shoulder press 90x15 140x12 160x8 160x5
behind the neck smith machine press 65x12 90x10 110x5
lateral raises 35x12 40x10 45x6
upright rows 65x12 85x12 105x7
tricep pushdowns 60x12 70x15 80x10 90x4
headbangers 20x12 20x10 25x8
25 mins interval cardio(not hit)

a few notes on today......
lately I find myself very hungry all the time. I don't know if its cause my calls are to low but i have been eating very precise but for some reason 1 hour after a meal i am hungry again. My will power is pretty good so i don't snack on anything, but I do have 1-2 diet cokes a day and drink 2 gallons of pure water a day. I don't know why?


I'm also gonna go search the forums on 2 different subjects
1)bieng an endomorph, is it beneficial to have simple carbs after your wo? or would that cause to big of an insulin spike, also...
2) what is more beneficial? hitting the muscle groups 1 sometimes 2 times a week? or making sure i only hit them once. reason bieng is as you can see i have been going 3 days on 1 day off which means i usually 2 of my muscle groups twice a week. How importans is it to give them 7 days rest? or is it ok to keep going 3 days on 1 day off?

I'm gonna go search these topics on the forum. for everyone reading you can post your oppinions but im not gonna post a thread unless i desperately can't find the answer

Quickxi
05-03-2007, 09:19 PM
nice workout. I'm not 100% sure what headbangers are....

ScottC
05-04-2007, 03:38 AM
a few notes on today......
lately I find myself very hungry all the time. I don't know if its cause my calls are to low but i have been eating very precise but for some reason 1 hour after a meal i am hungry again. My will power is pretty good so i don't snack on anything, but I do have 1-2 diet cokes a day and drink 2 gallons of pure water a day. I don't know why?


I'm also gonna go search the forums on 2 different subjects
1)bieng an endomorph, is it beneficial to have simple carbs after your wo? or would that cause to big of an insulin spike, also...
2) what is more beneficial? hitting the muscle groups 1 sometimes 2 times a week? or making sure i only hit them once. reason bieng is as you can see i have been going 3 days on 1 day off which means i usually 2 of my muscle groups twice a week. How importans is it to give them 7 days rest? or is it ok to keep going 3 days on 1 day off?
What are the cals you are eating?

Your questions:
1) Workout Nutrition: http://forum.bodybuilding.com/showpost.php?p=11356062&postcount=3088

2) Kind of up to you as long as you give them enough rest. Some people do 3x/week full body workouts, prior to this plan I did 2-2day splits a week, but didn't notice the same results as I am getting doing a 4 day split working the muscles once a week. Just my thoughts & experience.

yioti
05-04-2007, 10:14 AM
hey thanks for the reply scott. My maintenance calories are around 3600. So i "aim" for 3300 per day(exept on off days I eat less usually). I just think I have been overtraining which is causing me to be hungrier. I'm not gonna stick to a 4 day split and hit the muscles once per week. I was currently on a 4 day split but more of a 4 day cycle that looked like this

mon=chest bis
tuesday=legs,calves,abs
wednsday=shoulders
thursday=off
friday=back hamstrings
saturday=chest/bi's
sunday=legs/calves/abs

monday=off
tuesday=shoulders/tri's
wednsday=back/hamstrings
thursday=chest/bi's
friday=off
saturday=legs/calves/abs
sunday=shoulders/tri's

monday=back/hamstrings
tuesday=off
wensday=chest/bi's
thursday=legs/calves/abs
friday=shoulders/tris
saturday=off
sunday=back/hamstrings
thats an example of how it looks now 3 days on 1 day off
im thinking of just sticking to this(what i did in the beggining)

monday=workout
tuesday=workout
wednsday=off
thursday=workout
friday=workout
saturday=off
sunday=off

Thank you for attaching the sticky, i also just read through alan aragons thread again and he said the difference between simple and complex is pretty irrelavent post wo.

we'll see if im starving myself. I'm gonna weigh in on the 10th or 11th. The only thing is the scale at my gym is WAY off so i'm gonna have to find a scale somewhere.

yioti
05-04-2007, 11:17 PM
nice workout. I'm not 100% sure what headbangers are....lol sorry quick I never caw this
I lie flat on bench grab a dumbell and work my tri's one hand at a time(that way I can get in some forced reps if I want to)

yioti
05-04-2007, 11:25 PM
today was an off day...heres what I ate

10:30
6 eggs(1 whole, 5 whites)
1 cup oats+raisens+1 tbsp flax seeds
1:30 pm
12 oz
chicken+meduim sweet potato
4:30 PM
12 oz chicken
small-medium sweet potato
some string beans
7:30 PM
8 oz chicken
4 oz pork
1/2 cup almonds
large salad with balsamic+1 tbsp OO
10:30 PM
protein bar
2 AM
1 scoop whey
1 scoop cassein
1/2tbsp PB

today eating went ok, i wasnt that hungry cause i was on the go kindoff most of the day but i still got pretty hungry before meals like i couldnt wait to eat. So i snacked on vegetables all throughout the day to try and curb my hunger a bit. Also tonight I went out with my friends to a local bar, bieng 21 and all. So I ordered alot of poland spring. Turns out they have that on tap! lol but no temptation to drink whatsoever, Im personally more of a can have fun without it type of guy because i pretty much act like an ******* all the time lol

ScottC
05-05-2007, 04:12 AM
nice workout. I'm not 100% sure what headbangers are....


lol sorry quick I never caw this
I lie flat on bench grab a dumbell and work my tri's one hand at a time(that way I can get in some forced reps if I want to)
They are called "headbangers" because when performed to failure, if not careful, you could get whacked in the head by the weight. A guy at my gym was talking to me about them after I asked, and told me how he learned the hard way...and got a black eye. :D

ScottC
05-05-2007, 04:17 AM
Also tonight I went out with my friends to a local bar, bieng 21 and all. So I ordered alot of poland spring. Turns out they have that on tap!
How much did they charge you for ordinary tap water? :D

ScottC
05-05-2007, 04:20 AM
we'll see if im starving myself. I'm gonna weigh in on the 10th or 11th. The only thing is the scale at my gym is WAY off so i'm gonna have to find a scale somewhere.
Missed this part before: Buy your own digital scale. You need to be able to weigh yourself first thing in the morning after you use the bathroom. Most consistant time of day. The scale I bought was like $30-$35 and weighs down to .2lb.

yioti
05-05-2007, 04:43 AM
They are called "headbangers" because when performed to failure, if not careful, you could get whacked in the head by the weight. A guy at my gym was talking to me about them after I asked, and told me how he learned the hard way...and got a black eye. :D
lol wow

yioti
05-05-2007, 04:44 AM
Missed this part before: Buy your own digital scale. You need to be able to weigh yourself first thing in the morning after you use the bathroom. Most consistant time of day. The scale I bought was like $30-$35 and weighs down to .2lb.

hmmmmm im gonna have to look into that for sure cause i wayed myself at the gym and it said I was 249! I almost had a heart attack right there

yioti
05-05-2007, 04:47 AM
How much did they charge you for ordinary tap water? :D
tap water was free but tipping the bartender was not, altho I didnt mind.....she was cute after all.

yioti
05-05-2007, 11:31 AM
TODAY HAS BEEN AWSOME!!!!! I ate perfectly so far and had probobly one of the best workouts untill the middle when my calus kinda ripped open and i bled all over my clother BUT it was still RONDONCULOUS lol today was back too. I knew I had to lift in the AM because my nephew has a birthday party that im gonna get ready for in a second but i don't particularly like lifting after breakfast. i like to get 2+ meals in me prior to a workout that way i have plenty of carbs in my system already. So, this wasnt planned but I woke up this mourning at 7:30 AM and had to take a piss. when i was done, i was still tired cause i went to bed at like 2:30 so i decided that since i had to workout at around 11 that i would eat a meal and then go back to bed lol crazy i know. So this is what I ate for today and my workout

ohh btw I deadlifted 405x4!!!!!! most i have ever done i was phuckin pumped and felt MASSIVE

so .....
7:30 AM
1 cup oatmeal+raisens
2 scoops whey

then went back to sleep
woke up at 10:30 AM
11 AM
1 cup oats+raisens+1tbsp flax( I know it was pre wo but my mom put it in there on accident and she then realized it was pre wo and she was like "ohh was I not supposed to put the flax in thier?" I felt kinda bad but i said no prob mom and ate it anyways lol)
egg omelette(5 whites 1 whole)
2 cups cofee(for the added boost kept it to 2 splendas +1 tbsp ff creamer and thats it, at this point I had a feeling i was gonna be having a killer workout)

1:30 pm (post wo)
2 scoops whey
1 cup oatmeal+raisens

4:30 PM
4 oz pork
8 oz beef
steamed veggies w/soy sauce

7:30 PM
12 oz chicken
steamed veggies w/soy sauce

10 PM
protein bar

2:30 AM(home from the bar and another night of tap water)
1 scoops whey
1 scoop cassein
1 tbsp PB

The rest of the day I'll post later
Heres the workout
ROMANIAN DEADLIFTS 135x12 225x12 315x12 405x4
row machine 2 platesx12 4x12 6x5
seated rows135x12 150x12 150x8<<------this is where i ripped my hand open(after the first set) and then bled all over my shorts lol stupid caluses, i refuse to were straps/belts/lifting gloves, never have never will, i want a strong grip. I cleaned it up, got back on the machines bt at this point i was a little out of rhythm and my back was still feeling it after the deadlifts, i felt like a BEAST Lol
lateral pull downs 105x12 120x12 120x10
the things were you keep your arm straight and bring the bar to your waistethey work your lats i forget what there called) 30x12 45x12 45x12
seated leg curls 100x12 120x12 140x8 160x4
25 mins cardio and that was a wrap...

ScottC
05-05-2007, 02:15 PM
Congrats on the new PR on the deadlift! :cool:

Must be nice to get to go back to bed. I hope to get some extra sleep tonight...I feel a little itch in the throat. I need more rest.

yioti
05-05-2007, 03:51 PM
hey thanks man

well for now i can go back to bed. still applying/looking for summer jobs here lol so i have that freedom until i start to work.

yioti
05-06-2007, 09:26 AM
HOLY CRAP MY BACK IS SORE lol hasnt felt that way in a good few months so now i know i worked out hard lol

ScottC
05-06-2007, 09:51 AM
HOLY CRAP MY BACK IS SORE lol hasnt felt that way in a good few months so now i know i worked out hard lol
Treat your back nice. Strict detail to form at all times. I say this because I was distracted a month or so ago and popped/pulled something in my lower back doing SLDL. I was thinking about something else and going through the motions. Stupid...but a lesson learned.

yioti
05-06-2007, 10:41 AM
true i hear ya. deadlifts are a great excercise but slight improper form can really get ya. ill keep my form ship shape tho...thanks

yioti
05-06-2007, 09:59 PM
I missed church today cause i went out last night and got all messed up on that tap water, but heres what I ate for today...

9:30 AM
6 egg omellete(1 whole 5 whites)
1 cup oatmeal+raisens+flax

12:30 PM(leftovers)
4oz beef
6 oz chicken
steamed veggies

3:45 PM
12oz turkey( had a whole bunch might have been more than 12 oz more like 13-14 lol)
medium sweet potato

6:30 PM
12 oz turkey
1/2 cup almonds

9:30 PM
another egg omellete same as before
large salad with balsamic
1 tsp OO

12 AM
1 tbsp PB
1 scoop whey
1 scoop cassein

diet was a little a....confused today lol but have been pretty accurate towards my macros. I have been fighting off some cravings because of my nephews birthday party and having guests over my moms house all weekend long. Terrible food is just lying around EVERYWHERE in my house and whats shockin is it knows my name and sometimes i hear voices talking to me, whispering "eat me...." but then i look at that imaginary 6 pack and say i want you so bad.... lol

yioti
05-07-2007, 09:30 PM
11 AM
6 egg omellete (1 whole 5 whites)
1 cup oatmeal+raisens+flax seeds

2:45 PM( hit my pre wo meal a little 2 late and it showed kindoff in the gym)
12 oz turkey
medium sweet potato

5 PM ( post wo)
1 cup oatmeal+raisens
2 scoops whey

8pm
1/2 cup almonds
12 oz steak
tons of broccoli and cauliflower

11:45
1 scoop whey
1 scoop cassein
1 tbsp PB

the workout went as follows
incline 95x12 135x12 135x10 155x8
military press 90x12 110x8 110x6
butterflies 25x12 35x12 45x8
dip machine 100x12 150x12 200x4
standing bb curls 65x12 85x12 105x6 105x6
hammer curls 25x12 35x12 45x12
25 mins cardio

good night

ScottC
05-08-2007, 03:10 AM
Terrible food is just lying around EVERYWHERE in my house and whats shockin is it knows my name and sometimes i hear voices talking to me, whispering "eat me...." but then i look at that imaginary 6 pack and say i want you so bad.... lol
Beer or abs? ;) :D

Kee up the good work!

yioti
05-08-2007, 10:45 PM
^^^Hey thanks scott, tommorow im gonna head out and buy a digital scale. i wonder what are decent brands tho, i don't want anything crappy but something thats gonna rock my wallet either.

anyways heres today in a nutshell
7:30 AM
6 eggs(1 Whole, 5 Whites)
1 cup oatmeal+raisens+flax

10:45AM
hamburger on WW bread

1:45 PM
1 scoop whey
1 scoop cassein
1 tbsp PB
then took a nap

5 PM (pre wo)
14 oz steak
medium sweet potato

8: 30 PM (post wo)
2 scoops whey
1 cup oatmeal+raisens

12 AM
1/4 cup almonds
veggies
12 oz beef

ehh todays eating went OK, timing was a little off but ill jump right back on it tommorow its now 1:45 and im not gona have m pre-bed shake just gonna head to bed

ohh the workout
leg press 180x12 360x12 540 x12 720x8
squats 135x10 185x10 235x12 285x3
powersquats 4 platesx12 8x12 12x8
extensions 100x12 130x12 150x8
standing calves 100x12 130x12 150x12
seated 45x12 90x12 135x10 180x8
25 mins cardio on stationary bike OUCH

ScottC
05-09-2007, 03:44 AM
^^^Hey thanks scott, tommorow im gonna head out and buy a digital scale. i wonder what are decent brands tho, i don't want anything crappy but something thats gonna rock my wallet either.

ohh the workout
leg press 180x12 360x12 540 x12 720x8
squats 135x10 185x10 235x12 285x3
powersquats 4 platesx12 8x12 12x8
extensions 100x12 130x12 150x8
standing calves 100x12 130x12 150x12
seated 45x12 90x12 135x10 180x8
25 mins cardio on stationary bike OUCH
My digital scale cost between $30-$35. It is a WW scale, which is made by Conair. Just be sure to look for ones that measure down to .2lb. Some more expensive ones only measured down to .5lb???!!!! Don't forget about a digital food scale sometime in the future. ;)

Isn't cardio after legs fun?!!!:D

yioti
05-09-2007, 09:01 AM
^^^hey thanks for the tips scott

cardio after legs for the lose.... lol

Quickxi
05-09-2007, 12:19 PM
ScottC/Yioti cardio after leg day is impossible, I can't do it. They are pieces of rubber, you sirs, are much tougher than I am :D

yioti
05-09-2007, 10:08 PM
^^^ lol leg day= my most hated day of all week but its probly the most important.

heres the latest

today was an off day

11 AM
6 eggs (5 whites, 1 whole)
1 cup oatmeal+raisens+flax

2 PM
12 oz steak
medium sweet potato

5 pm
turkey sandwhich on WW with tomato and mustard

8 PM
1/2 cup almonds
large salad with 1 tbsp OO and balsamic dressing
12 oz chicken

11 PM
protein bar

1 AM
1 scoop whey
1 scoop cassein
1 tbsp PB

needless to say my eating today= flawless

yioti
05-10-2007, 09:56 PM
Today was shoulders tri's(legs were still sore from tuesday)

10:30
egg omellete (1 whole, 5 whites)
1 cup oats+1 tbsp Flax+raisens

1:30(pre wo)
RB+Turkey Sanwhich on WW+tomato +mustard

4 (post wo)
1 cup oats+raisens
2 scoops whey

8 30(went to a car dealership w/my sister just to "look" at a car but ended up purchasing one which took longer then expected and left me hungry+aggitated at the fact that i was fighting off over eating)
TONS OF BROCCOLI
12 oz beef
1/2 cup almonds

11:15(applebees w/ friends)
oriental chicken salad(no almonds/no noodles/no dressing) just Grilled chicken+salad thats it

I'm guessing 6 oz

before I head to bed ill eat 1 scoop whey/1scoop cassein/1 tbsp PB

the workout
behind the (smith machine)neck shoulder press 95x12 115x10 115x8 115x5
shoulder military press 2 45lbs plates(one on each side) for 12 55x9 75x5
lateral raises 25x12 35x12 40x10
upright rows 65x12 75x12 85x8
tricep pushdowns(w/ rope) 45x12 75x15 90x10 90x8
tricep extensions(over the head w/ rope) 30x12 45x12 60x12 75x12
25 mins cardio

Quickxi
05-10-2007, 09:59 PM
nice workout, what type of car did you purchase?

yioti
05-11-2007, 06:57 AM
hey thanks man, it wasnt me but for my sis and her 2 kids, we got a jeep commander which was really nice ad we got a pretty good deal on it and she liked it alot so we ended up picking one up.

yioti
05-11-2007, 05:15 PM
okay well i have been cycling my carbs a bit and keeping the bulk of them at around breakfast/pre/post wo. I think im finished with this as I have been doing it for roughly 8 weeks now(a lil over 2 weeks before i started the journal). I'm now going to go back to 40 40 20. first ill take some pictures of my progress tommorow after i workout ofcourse. Reason ive decided to do this is because i have lost a little bit of energy and the mood swings are starting to get to me after having like 100g's of carbs only on an off day lol. Plus i think i could have possibly seen the results on the 40 40 20 but it was good to mix things up a bit and now back to normal. i calculated my bmr and my maintanence weighing in at 243(i weighed in at 241 a couple weeks ago). with that calculated and me living a life pof moderate excersice 3-5 times a week my maintenance calories came out to 3704.2365...... so. I'm going to try to eat around 3300-3400 calories per day. According to the 40 40 20 using 3300 calories it comes out to 1320 calories from protein and carbs 660 from fats.
so to find out how many i should aim for macronutrient wise this is what ill do

660/9=73.333 grams of fat per day
1320/4=330g's of P per day
1320/4=330g's Carbs per day

heres the tricky part like to cut curbs from the final 2 meals of the day. and since im an endomorph logically I might work better with the 40/30/30 but the 40 40 20 is what im gonna try. I first started dieting like this when i got a diet from a personal trainer that was an IFBB pro (natural, great friend of mine). The diet he gave me involved taking your bodyweight and multiplying it by 1.3 to get the macros you need per day and if i do this it comes out to about the same as what i just did here. 1.3x240=312 g's of P+C per day. A difference of about 18 grams. also the fats were multiplied by.3 which gives you 73 g's of fat so it works out to about the same. For my new diet I think I'm gonna try and aim for 50g's of Protein per meal which will give me 300g's per day For the Carbs I'm gonna try and aim for an equal amount which should give me about 300g's Carbs.
so heres my new diet plan


breakfast calories/carbs/protein/Fat/
6 egg whites 103/1/21.6/.3
2 whole eggs 171/1/14.6/11.5
1 cup oatmeal 300/54/10/6
1 tbsp Flax seeds 50/3.5/2/3.5
1/16 oz raisens 33/8/0/0
2 fish oil tabs 25/0/.5/2.5

meal 2 (sandwhich)
8oz of beef 240/0/34/3
2 slices of WW bread 240/50/10/1
zero calorie mustard+lettuce tomato/any veggie hanging around the house..today it was string beans

meal 3(pre wo)
12 oz chicken 360/0/52/4<<<guestimate
medium sweet potato<<<im gonna guess and say 60g's carbs for a sweet potato the size of your fist so around 240 calories

meal 4 (post wo)
2 scoops whey 240/6/46/2
1 cup oatmeal 300/54/10/6
1/16 oz raisens 33/8/0/0

meal 5
12 oz chicken 360/0/52/4
large salad with balsamic
1tbsp OO 120/0/0/14
1/4 cup almonds 170/5/6/15
2 fish oil tabs 25/0/.5/2.5

meal 6 (bed time)
1 scoop cassein 120/4/23/1
1 scoop whey 120/3/23/1
1 tbsp PB 105/2.5/4/8.5

alltogether im eating 3339 calories
320 grams of Protein
305 +10 grams from veggies=315 G's of Carbs
86gs of fat

this exact day of eating gives me this
3319 calories god im beating this to death lol
but like another member on the board said. if you want that 6 pick you need to get serious

so what do you guys think? im upping my carbs from my previous diet but im sick of cycling carbs and i think 8 weeks is enough to get over a plautau. Do my numbers seem right here?

yioti
05-11-2007, 06:11 PM
the reason for re doing the diet is while cycling sometimes i forget to give myself a refeed day and for someone thats carb sensitive and doesnt really like refeeding which causes them to forget, it sucks. It leads to having a really terrible workout like todays. so im calculating everything out and im gonna adjust as necessary. but thats a sample of what i have been eating. another reason for recalculating is i have found out that for breakfast i was getting no where near 50 g's of Protein, more like 36 which i think was leaving me hungrier throughout the day but anyways. I cut my cals too low i think, It takes my muscles 4 ever to heal. Today i was supposed to do back and hams but my lats still felt sore and my legs from tuesday still werent healed. I never had this problem b4 so im gonna up the cals and see whats up. any critiques would be sweet.

alltogether im glad a dabbled in cycling and the TKD. it was effective in breaking my plautau, hell i lost another 5 lbs(almost went from 245-->241) on it so i was pleased with the results and now im gonna go back to the ol diet i was on 2 months ago

Demosthenes1
05-12-2007, 08:33 AM
Tikanis! No Baklava, that makes me sad:( Good luck!

yioti
05-12-2007, 09:19 AM
It makes me sad to man...... lol
efharisto for stopping Bye!

yioti
05-12-2007, 04:41 PM
well i posted some new pics in the progress pics thread i started couple weeks ago. ive also got some pictures up in my profile and anew favorite pic lol anyways, I think I lost muscle, if you guys think i did then im gonna go with the new diet ive posted, if not. then im gonna stick to the timed carb diet as it seem like it might be working fat loss wise(if you look at my love handles). anyways heres the thread lemme know what you guys think


http://forum.bodybuilding.com/showthread.php?t=1975151

yioti
05-13-2007, 10:47 PM
on this day i had am ok wo and the diet was exactly what i had posted as my new diet. im also working on having a different diet on off days

yioti
05-13-2007, 10:48 PM
today was an off day and i kept my carbs down to nothing (around 60g's)

yioti
05-15-2007, 09:56 AM
i kinda stopped listing what i eat every day because i listed the diet i posted and thats wha i have been eating to a T so far (exept for last nights little cheat lol)

yesterdays leg day went as usual
leg press 180x12 450x12 720 x 10 900x4
hack squats(on smith) 135x12 180x10 235x8
dumbell walking lunges 30's 35's 40's
leg extensions 100x12 130x11 160x7 then i did a few drop sets
incline seated calves 180x12 180x12 235x12 285x12(they feel sore tday)
abs
25 mins interval cardio

yioti
05-16-2007, 03:35 PM
behind the neck shoulder press 65x12 95x12 115x8 135x3
lateral raises 30x12 35x12 40x12
fronts(with barbell) 55x12 65x12 85x8
upright rows 65x12 85x12 105x6
tricep pushdowns 50x12 60x12 70x12 80x8 100x3
tricep seated cable extensions 40x12 60x12 80x7
25 mis interval cardio

todays wo went really really well and eating was on point

yioti
05-16-2007, 03:44 PM
Today was back day, i went out and purchased a pair of straps even tho im really against them. I just can't deal with another day of my calus ripping open and bleeding all over the place lol

deadlifts 135x12 185x12 235x12 285x12 335x5
single arm rows 45lb platex12 2 45x12 3 45's x7 (each hand)
seated cable rows(legs extended) 135x12 165x12 210x3
lat pull downs(close grip palms facing me) 135x12 155x12 185x6
leg curls 100x12 120x10 140x8
seated curls 100x12 130x9 160x6
35 mins cardio

ya know what? listing what i ate believe it or not gives me a rewarding feeling for some reason some im gonna continue it. The diet changes believe it or not Day-Day because of different times i do wo

so this is what i ate for today
11 am
1 cup oats+raisens(no flax seeds cause this is pre wo)
8 eggs(2 whole 6 whites)

2 pm
1 cup oats+raisens
2 scoops whey

6 pm
12 oz steak
1 medium sweet potato
tons of broccoli
(lots of broccoli cause i had a job interview and i got back later then i though so while the steak was cooking i was starving chugging down water and eating broccoli)

9 pm will be the assigned meal of
large salad
1/4 cup almonds
1 tbsp OO
12 oz of meat

midnight will be
1 scoop whey
1 scoop cassein
1 tbsp PB

snitz
05-16-2007, 04:34 PM
At first glance, it seems like you're taking in a lot of carbs. You say, in one post that 60g of carbs in a day is "nothing" for you? I might be over-emphasizing, but you did mention you were naturally endomorphic(i am too).

Also I haven't followed the whole thread, just some of this page; how has your bf% changed thus far? Your dedication to this journal is great, btw. I always forget to log.. ;)

ScottC
05-16-2007, 04:39 PM
anyways heres the thread lemme know what you guys think


http://forum.bodybuilding.com/showthread.php?t=1975151
The pics are good! A little hard to follow in that thread, but your BodySpace lays out the progression much better. Making some solid progress.

Keep up the good work! :)

yioti
05-16-2007, 04:43 PM
At first glance, it seems like you're taking in a lot of carbs. You say, in one post that 60g of carbs in a day is "nothing" for you? I might be over-emphasizing, but you did mention you were naturally endomorphic(i am too).

Also I haven't followed the whole thread, just some of this page; how has your bf% changed thus far? Your dedication to this journal is great, btw. I always forget to log.. ;)

you mean on the diet? when i work out, on my off days i like to taper them off, (not always to 60g's tho lol)

yioti
05-16-2007, 04:44 PM
The pics are good! A little hard to follow in that thread, but your BodySpace lays out the progression much better. Making some solid progress.

Keep up the good work! :)

i know that thread is a little disorganized but my bodyspace is a lot better lol

im gonna go add the really chubby picture of me in the bodyspace

thanks again scott

yioti
05-17-2007, 10:25 PM
still havent added that picture yet lol sorry

umm today was an off day this is what i ate

8:30 AM
1 cup oats
8 eggs(6 whites, 2 wholes)

11:30 AM
10 oz chicken breast
small-medium sweet potato

2 PM
rb+turkey sandwhich on WW with mustard+tomato

5 pm
12 oz chicken + veggies

8 pm
1/4 cup almonds
10 oz chicken+veggies

11 PM
1 scoop whey
1 scoop cassein
1 tbsp PB

is almost 2 so i think im gonna probly eat again same as my 11 oclock meal(i can have the PB since i had no OO today lol YES!)

yioti
05-18-2007, 10:58 PM
12 PM<<<sleep was great lol
1 cup oatmeal+raisens+1 tbsp Flax
8 eggs(2 whole/6 whites)

3 pm
RB+chicken sandwhich on WW w/mustard+tomato
tons of veggies+soy sauce

6 PM (pre wo)
12 oz chicken breast
medium sweet potato

9 PM
2 scoops whey
1 cup oatmeal+raisens

1 AM
1 scoop whey
1 scoop cassein
3/8 cup almonds

todays workout= beastly lol
chest / bis
Incline 95x12 135x12 145x10 165x5<<---most ever
military press 90x12 110x12 140x7
dip assist machine 120lbs assistx5 120x5 100x5 80x4
standing BB curls 65x12 85x12 105x4 105x5
hammer curls 35x12 40x12 45x8
25 mins cardio

todays workout went well. As you can see I am SICK and tired of using the dip freeweight thing were you add the dumbells. Im only 240 lbs, Im a big boy now. its time to grow up and do some actual DIPS. I'm sick of tired of bitching out all the time. The fact of the matter is I need to push myself harder. I can only do 1-2 dips on my own so im gonna try and use the assist machine to get me there. Had a new record on the Incline. I actually did 145x10 so i figured i would bump it up and (with a spot) i got a solid 5 reps, (8 if you count the 3 forced reps). ALso for osme reason on the third set of my Standing BB curls i die out which really pisses me off. TOday I was right on with the diet(for the most part, i missed meal 5 cause i woke up late+ i worked out later in the day. But when i have this amount of carbs my workout is always good, just wondering how it would do with the fat loss?

Anyways I've also starting using the assist pull up machine. I want late like ronnie colemans lol and I KNOW im not gonna get them if i keep using the lat pull down machine. I need to start using the assist machine to try and get me up there. ALthough im not as strong with pull ups( i can't even do 1 on my own, I know thats pathetic for someone who deads 405x4). I have to keep at it. I want to get stronger and I must lol. thats all for today tho.

Ohh and on a side note, i went out tonight(to a club) with my sister of all people lol who usually never gets a chance to get out cause she has kids, and once i walked out on the dancefloor i was getting checked out by the ladies big time lol, not trying to be cocky trying to stay humble but hey, no drinking+ hard work gets you that lmao. My sister was histerical tho, everyone was giving her dirty looks hahaha.

ScottC
05-19-2007, 06:51 AM
I want some Backlava!



Congrats on the looks on the dance floor. I have noticed more looks lately, too. :cool:

yioti
05-19-2007, 08:17 AM
I want some Backlava!



Congrats on the looks on the dance floor. I have noticed more looks lately, too. :cool:
the looks on the dance floor are nice 4 sure lol

as for the backlava, if you loved closer man id send you some for your next cheat or something lol. my mom makes it every now and then.

heathershubby
05-19-2007, 11:57 AM
the looks on the dance floor are nice 4 sure lol

as for the backlava, if you loved closer man id send you some for your next cheat or something lol. my mom makes it every now and then.

I don't think I could do it you rock.

yioti
05-19-2007, 12:41 PM
^^hey thanks man, nice Loss so far. thats awsome, im gonna head over to your journal a lil later and take a gander around, see whats up lol

i like how we have our own journal section now, this is pretty saweet

ScottC
05-19-2007, 01:18 PM
as for the backlava, if you loved closer man id send you some for your next cheat or something lol. my mom makes it every now and then.
Thanks. Next time mom makes up a batch, let me know. Maybe I can utilize FedEx. ;) :D

yioti
05-21-2007, 10:16 AM
crap lol I just realized I havent posted in a long time so here goes
this day was leg day
leg press 180x15 360x15 540x15 720x15 900x4
hack squat machine 90x12 180x10 360x6
walking lunged 30's 35's 45's
extensions(different machine then usual so different weights) 80x15 100x12 120x12 150x6
calf raises 100x12 130x12 150x12
seated cr's 90x12 135x12 180x8
25 mins cardio

can't remember exactly what i ate but it was pretty spot on to the diet i posted earlier and the same goes for sundays workout

yioti
05-21-2007, 10:25 AM
this day was shoulders
behind the neck smith press 90x12 90x12 110x5 110x5<--dunno why i was so weak here
hammer strength shoulder press machine 50x12 100x12 150x6
lateral raises 30x12 35x12 40x8
upright cable rows 70x12 100x12 130x12 150x8
tricep push downs with ex bar 60x12 80x12 110x12 130x12 150x6
seated machine tricep extensions 40x12 60x9 80x7
25 mins cardio

spoke to my buddy at the gym and hes gonna help me revamp my diet and do i show thats 5 and a half months away so well see how that goes

eating yesterday is as follows
9 am breakfast
2 scoops whey
1/4 cup almonds
1 cup oats+raisens
then went back to bed lol

1 pm (pre wo)
12 oz chicken breast
medium sweet potato

3 pm(post wo)
1 cup oats+raisens
2 scoops whey

6:30 pm (rushing to help my buddy out on his car)
1 scoop whey
1 scoop cassein
2 pieces WW bread with PB lightly spreaded on (maybe 1 teaspoon)

9 PM
10 oz hamburger with some onions on top
1/4 cup almonds
tons of broccoli

12 PM
1 tbsp PB
1 scoop whey
1 scoop cassein
went to bed around 2 ish

cnock
05-21-2007, 10:25 AM
Hey man i just found this thread. First i would like to say good job on what you have done so far and good luck on future goals. Your body is anything you want it to be. Second my girlfriends 100% greek i know how the cooking and eating is. Its always a feast and very delicious. Trust me i learned the hard way when i first started dating her that they take offense if you dont eat thier cooking but they are used to my diet now. Remember man you can achieve your goals all it takes is time and dedication. I like to remind myself of the phrase of "Nothing tastes as good as being lean feels".

yioti
05-21-2007, 10:26 AM
Thanks. Next time mom makes up a batch, let me know. Maybe I can utilize FedEx. ;) :D

lol will do man

yioti
05-21-2007, 10:33 AM
Hey man i just found this thread. First i would like to say good job on what you have done so far and good luck on future goals. Your body is anything you want it to be. Second my girlfriends 100% greek i know how the cooking and eating is. Its always a feast and very delicious. Trust me i learned the hard way when i first started dating her that they take offense if you dont eat thier cooking but they are used to my diet now. Remember man you can achieve your goals all it takes is time and dedication. I like to remind myself of the phrase of "Nothing tastes as good as being lean feels".hey thanks alot for the kind words and stopping by dude!
your dating a greek girl ha lol its not the easiest thing to do so i give you props(putting up with the family), although finally somebody who truly understands the whole greek eating thing lol we make you eat no matter what. good luck with the girl tho, and if you ever need advice on family matters you lemme know.

as for that phrase, i tell it to myself every time my family sits down to have dinner (all 18 or so of us and possibly 30+ on the holidays). sometimes i go sit in the other room when we eat or ill try and plan my meals around the same time, cause i usually have no temptation towards the food whatsoever.

yioti
05-22-2007, 03:05 PM
noon
egg omelette (6 to 2 whites to wholes)
1 cup oats + raisens + 1 tbsp Flax Seeds

3 pm
rb+turkey sandwhich on WW + mustard and tomato

6 pm (pre wo)
12 oz chicken breast
medium sweet potato

8 30 PM (post wo)
2 scoops whey
1 cup oatmeal +raisens

11 PM
12 oz london broil
tons of broccoli rob(absolutely gross but i needed more veggies and forced it down cause this is what my mom made, P.S. im still trying to get the taste out of my mouth
1/4 cup almonds

2 am
1/2 scoop whey
1 1/2 scoop cassein
1 tbsp PB

did back today went ok but could of gone better my back is feeling awkward lately so ive been treating it nicely

deadlifts 135x12 225x12 315x8 365x5
dumbell rows 60x12 70x12 80x8 <<---people looked at me like i was inhuman grabbing these off the rack, but hey, thats the look im going for lol
seated leg extended rows 135x12 165x12 180x4 or 5
lat pull downs(cycling with pull ups every other week) 135x10 135x10 150x6
seated hamstring machine 100x12 120x10 140x8 160x6
leg curls 100x7 100x8 100x10 (dunno what happened here)
25 mins cardio

yioti
05-22-2007, 03:10 PM
read through layne's article and im gonna start dividing up my carbs the way it says(partially started today tommorow ill be on it to a t)

calories/carbs/protein/fat

11 am
egg omelette ( 6 whites 2 wholes)
1 cup oatmeal+1 tbsp Flax+raisens
2 fish oil tablets
this meal gave me=682/68/49/24

2 pm
broccolli
12 oz ground beef
this meal gives me(i think fitday is on crack with this one)= 500/0/45/35(roughly)

5 pm (pre wo)
12 oz london broil (pre wo)
1 cup oats plus raisens
this meal gave me=660/54/63/21

@ 8 pm (post wo)
2 scoops whey
1 cup oats + raisens
this meal gave me=573/68/56/8

11 pm
12 oz of chicken
large salad + 1 tbsp OO
1/4 cup almonds
this meal will give me=675/5/58/35

2 pm
1 scoop whey
1 scoop cassein
this meal will give me 240/7/46/2

total calories for today are 3330 which are right on. for my -400 deficit

this is what ill be eating the rest of the day
after seeying what i ate, im begginging to realize how much fat im getting from meats. im also begginging to realize that im consuming most of my carbs in the moruning and tommorow ill be switching to laynes 15% for breakfast 35% pre wo and i dont usualy bring a shake with me to the cym so i will probobly do 40% pre wo 35% post and leave 10% for veggies throughout the day and have 15% for breakfast. im gonna aim for 200g's of carbs per day and deplete from there weekly

so today i had 212 carbs alltogether

yioti
05-22-2007, 06:42 PM
the jump rope killed me today

heres the wo
chest
Incline 95x15 135x12 155x8 155x3
flat dumbell press 50x12 50x10 50x8
pec dec 50x12 60x12 80x6
dips 40lbs assist for 4 60x3 40x4 80x5<<<---damnit i can't do dips and its pissing me off
incline curls 25x15 30x12 35x10 45x4
hammer curls 35x12 40x8 40x8
preacher curls 45x12 65x10
then the cardio that rocked my world described below


all I have to say is I was at the gym after chest today hopped on the treadmill to do cardio and i honestly didnt feel like doing it, i sat there for 12 minutes walking the treadmill and wasnt feeling it, then i hopped on the stationary bike for another 2 minutes thought maybe i was just bored, so I LEFT!!! lol I said Forget you cardio ahahahahahahahahah and then I left.

The only problem was as, i was pulling away from my gym I sat in my car looked in the rear view and saw my gym sign as I was pulling away, then looked at my gut that i was packing and the guilt started to sink in. I started driving my car down rt. 70 and the ride felt like 4 EVER.

So I got home and decided to do a little experimenting with the new jump rope i purchased. Well turns out I SUCK AT JUMP ROPPING lol. I thought I was all hot stuff saying whatever i feel like a little kid but i never thought a little rope thats 9 ft long would kick my ass so bad!. I ended up jumping rope 15 straight minutes and I have a new personal record of 39 jumps in a row(haha phuck you jump rope). I just kept hoppin around to try and do as many as I could do in a row, 2-3 times i stood there and took 15 breathes and then kept going

all in all i did around 30 mins cardio today which is more than i usually do but i suggest you guys go out and pick one up. change up cardio a bit

ScottC
05-23-2007, 04:41 AM
Congrats on doing your cardio. It isn't always easy to stay on the treadmill for me either, but if I don't get it done once I started, it won't get done that day. Many times I have wanted off, but I keep thinking about how far I ahve come and how far I have yet to go. If I stop then my goal takes that much longer to attain.

cnock
05-23-2007, 07:17 AM
Yea its definitly different dating a greek girl. I have dated many other types of nationality but not somebody whos a 100% and most everybody in her family is still in greece. She goes there every summer to see them and begs me to go but i dont have the time or money. She is getting to the point where she said shell pay for my ticket but i have school and a job. The food they make here is great so i can only imagine how good it is there. I did tell her i want her mom to make backlava for my competition next year so when i get off stage its the first thing i eat. Eating is very important to them but they know that bodybuilding is very important to me so they dont take it so hard anymore. But she told me when i do got to greece with her i have to eat whatever they make. They gonna look at me like a nutjob. eating 7-9 meals a day,protein bars,proteinshakes. She said they dont really have gyms on her island and it took her 2 weeks just to find me a bodybuilding magazine in greek and its tiny.

heathershubby
05-23-2007, 07:01 PM
I see more success in your future bro keep it up great work.

yioti
05-24-2007, 09:33 AM
^^hey thanks a lot man, godwilling we both will man

yesterday was an off day and eating was on point

cals/carbs/protein/fats

breafast 10:30 AM
1 cup oats +raisens+1 tbsp Flax
eggs(6 whites, 2 wholes)
(682/68/48.7/23.8)

1:30 PM
12 oz chicken breast(120/0/51/4)
broccoli(90/12/0/0)
(450/12/51/4)

4:30 PM
8 oz turkey+tomato+mustard on WW wrap
(410/27/42/7)

7:30 PM
12 oz chicken breast
broccoli
1/4 cup almonds
(620/17/57/19)

10:30 PM
large salad+1tbsp OO
12 oz chicken breast
(480/0/51/17)

1:30 AM
2 scoops cassein
1 tbsp PB
(345/10.5/50/10.5)

2987 calories for yesterday.
134.5 grams carbs
299.7 grams protein
81.3 grams fat

somewhere my numbers are off because the number of grams i had of everything are not=the calories they should be.

yioti
05-24-2007, 09:36 AM
Yea its definitly different dating a greek girl. I have dated many other types of nationality but not somebody whos a 100% and most everybody in her family is still in greece. She goes there every summer to see them and begs me to go but i dont have the time or money. She is getting to the point where she said shell pay for my ticket but i have school and a job. The food they make here is great so i can only imagine how good it is there. I did tell her i want her mom to make backlava for my competition next year so when i get off stage its the first thing i eat. Eating is very important to them but they know that bodybuilding is very important to me so they dont take it so hard anymore. But she told me when i do got to greece with her i have to eat whatever they make. They gonna look at me like a nutjob. eating 7-9 meals a day,protein bars,proteinshakes. She said they dont really have gyms on her island and it took her 2 weeks just to find me a bodybuilding magazine in greek and its tiny.

what Island do they not have gyms at? I mean im from cyprus and they have gyms there, im pretty sure at least. I feel ya tho, im taking summer classes and my fmaily heads over there to visit the other half of the family every other summer. It's tough, but if you ever get a chance to go and your not busy definitly do it. I'm sure they have what you need over there to have a semi clean diet for a couple weeks lol. So if you get the chance to go......GO!!!

yioti
05-24-2007, 04:36 PM
Breakfast (noon)
egg omelette (6 whites/2 wholes)
1/2 cup oatmeal+1tbsp FLax seeds
532/41/43.7/20.8

3 PM (pre wo)
1 1/2 cup oats
10 oz chicken
(750/81/58/12)

6 PM (post wo)
1 cup oatmeal
2 scoops whey
540/60/56/9

9 PM
12 oz chicken breast
steamed veggies
360/0/51/4

12 PM
1/2 cup almonds
1 tbsp PB
2 scoops cassein
515/15.5/56/25.5

todays protein = 265 = 1060cals
todays carbs = 198 = 792cals
todays fats = 72 = 648
todays total calories = 2500

this is what i ate/will eat today
I personally think i ate 2 many carbs pre wo but today will add up to almost 200 grams of carbs. well see.....
I think tommorow ill cut it to 1 cup and maybe have a sandwhich post post wo. I don't think i needed 75g's carbs pre wo

todays wo went ok leg press 180x15 360x15 540x12 720x10(my knee didnt feel right)
hack squat 90x12 180x10 270x4
dumbell lunges 35's 35 40's
extensions 100x12 130x12 160x8
incline calf raises 180x12 230x12 280x12 then some drop sets
abs
25 mins cardio

yioti
05-27-2007, 11:50 AM
well i havent updated the journal in 2 days but it is memorial day weekend so i have been a bit busy. I have not cheated at all for the weekend so far and i don't plan on it. The only thing that sucks is I waited a little too long to order whey off the net so on friday i ran out. friday I did shoulders and tri's. Saturday I did back and hamstrings. The workouts went well. Lemme try and think of what I ate exactly and ill post her up.

friday
10:30
egg omelette(6 whites, 2 wholes)
1 cup oats(stopped eating flax and raisens)

1:30
10 oz chicken
2 pieces WW breat

5
10 oz chicken
steamed veggies

7:30
protein bar

10:30
1/4 cup almonds
10 oz chicken
steamed veggies

2 am
2 scoops cassein

saturday
10 am
egg omelette(6 whites, 2 wholes)
1 cup oats

1 pm
protein bar

3:30 pm (pre wo)
rb sandwhich on 2 pices of WW+mustard

6:30 pm
egg omelette(6 whites, 1 whole)
1 cup oats

10:30 PM
steamed broccoli
12 oz chicken
1/4 cup almonds

2 am
2 scoops cassien
1 tbsp PB

can't remember the workouts but my shoulders wo went well my back wo was just ok. i couldnt get 405 up at all my first try but my second try i got it up only once....

yioti
05-27-2007, 06:08 PM
well i couldnt take it anymore lol i went out and bought a 2 lb jug of whey just for the next few days to h old me over until i get my whey offline. anyways todays workout i kind off lolli gagged in the gym. I took my sister to the gym for the first time ever. not cause she needs to lose fat but because she wants to live a healthier lifestyle, so i figuered i would help her out. The workout went kind of slow cause i had to show her all the machines in between and answer all her questions etc.. Shes never lifted b4so i made it easy ad made sure she left the gym not worked and not sore... Also, did cardio with her(had her do low internsity since she will be doing hiit on off days) so i was stuck doing low intensity with her but 1 day of "less" intense lifting is worth it if it gets my sister used to excercising.
so heres the diet so far for today
11
egg omellet(6 whites, 2 whole)
1 cup oatmeal

2
12 oz chicken
medium sweet potato

5(post wo)
egg omellete (5 whites 1 whole
3 pieces WW toast

8:30
1/4 cup almonds
2 cups broccoli
8 oz chicken

then @ 11 ill have a protein bar b4 i go out for memorial day weeken cause ill be drinking heavily lol yup pepsi one is gunna mess me (and now my sis lol) up

and @ 2 b4 we get home ill have some cassien

happy memorial day weekend guys

yioti
05-28-2007, 09:36 PM
11Am
omelette(6 whites/2wholes)
1 cup oatmeal

2 pm
1 cup oatmeal
2 scoops whey

5pm
protein bar

8:30 pm
salad 1 tbsp OO
8 oz lean steak

11:45 PM
1 scoop whey
1 scoop cassein
1 tbsp PB

the workout today was cut short because of memorial day but i think i got a decent workout in for the time allowed, also i was very aggrevated but after looking over the actual weights of the wo i shouldnt have been THAT dissapointed

leg press 180x12 360x12 540x12 720x12 900x8
squats 135x10 225x8 315x4
leg extensions(missed out on lunges) 100x15 130x12 160x12 180x6
standing calf raises 130x12 150x10 150x7
then hanging leg raises

theres always this old guy @ the gym that never stfu but im too nice of a person to say anything, i don't regret talking to him and god forgive me for bieng upset but i dont like to take 35 minutes in between sets like some of these older guys that come into the gym(im talking 55-60). On top of that he tells me im not squating to my "power zone" cause i was getting to above parallel. Hes a nice man and all but it completely ruins the flow of my wo and i don't want to be disrespectull at the same time.

when i got home @ 10:45 PM i did 20 minutes of the jump rope(i did 5 minutes low intensity cardio @ the gym b4 i left) again that jump rope got the best of me. and now im heading to bed

ScottC
05-29-2007, 02:48 AM
theres always this old guy @ the gym that never stfu but im too nice of a person to say anything, i don't regret talking to him and god forgive me for bieng upset but i dont like to take 35 minutes in between sets like some of these older guys that come into the gym(im talking 55-60). On top of that he tells me im not squating to my "power zone" cause i was getting to above parallel. Hes a nice man and all but it completely ruins the flow of my wo and i don't want to be disrespectull at the same time.
I think there is one at every gym. :rolleyes:

My old guy was chatting with me once when his other w/o partners weren't there and he, not once but twice, grabbed the rope I was using for pushdowns and wouldn't let it go until he finished what he wanted to say. I was not happy...but what does one do? He tells me I am not doing enough set of exercises per body part, and tries to tell me what he thinks are better exercises to do than the one I am doing. When e does that I just smile and say, 'well my pro bodybuilding trainer wants me to follow what's on his plan.' :D

yioti
05-29-2007, 07:28 AM
^^i feel like saying that 2 cause i got my diet/ wo routine from a personal trainer who is a pro bber and also OWNS the gym that i work out at. All the powerlifters don't get along with the BBers @ the gym because they take hours between sets.

yioti
05-29-2007, 02:27 PM
8:30 AM
6 egg whites 2 wholes 174/2.4/36.2/14.5
1 cup oatmeal 300/54/10/6
meal total = 574/56.4/46.2/20.5

11:30 AM
8 oz chicken 220/0/54/3
large sweet potato 224/52.4/2/.2
meal total = 444/52.4/56/3.2

2 PM
2 scoops isopure 210/0/50/1
1 cup oatmeal 300/54/10/6
meal total = 510/54/60/7

5 PM
8 oz steak ( t-bone) 335/0/47.5/14.63
4 cups broccoli 100/16/8/0
meal total = 435/16/57.5/14.63

8 PM
8 oz chicken 220/0/54/3
large salad
1 tbsp OO 120/0/0/14
1/4 cup almonds 160/5/6/15
meal total = 500/5/60/32
11 PM
1 scoop whey 120/2/23/2
1 scoop cassein 110/3/23/.5
meal 2 = 230/5/46/2.5
2693 calories it looks lke ill be eating/ i have ate today.


workout today went very well

behind the neck press 65x12 85x12 105x10 125x4
lat raises 25x12 35x12 45x8
front raises( one dumbell using both hands) 25x12 35x12 55x8
upright rows 65x12 85x10 105x8
tricep pushdowns 60x12 80x12 90x8 90x6
behind the head extensions 40x12 60x12 80x4
25 mins cardio went very well

yioti
05-30-2007, 08:19 AM
bought myself a digitl scale and weighed myself bright and early this mourning. its kinda wierd to figure out how to use these things according to the instructions. I stepped on the scale the numers started going from left to right and then a number showed up. 238 then you get off and the number 00 shows up(unlike before when it was just 0) then you step back on it again cause the first reading is innacurate i guess. Then the numbers started going left to right and i pulled a 237.0 (don't worry scott i got the one that measures down to the .2 lol.) so im 4 lbs down from my last weigh in on a weighted(not digital) scale and it was on april 12th so im losing about .5 lb a week so ill take it cause im eating pretty close to maintenance. well see how next weight in is (1 week) cause i ave been dieting for a contest.

here is the llast weight in http://forum.bodybuilding.com/showthread.php?t=2249131

yioti
05-30-2007, 09:18 PM
the days eating today went VERY well. Whats great about actually counting calories is knowing were you stand every single day, like today i knew i had reached my macronutrient limit for fat (75 g's) so i didnt have any in my last meal. altho it slows the absorption of protein down, i had 2 scoops of cassein instead of 1 scoop whey 1 scoop cassein (jon berardi would be pissed).

anyways heres the day

breakfast 11:40 AM
2 scoops whey 240/2/46/2
1 cup oatmeal 300/54/10/6
meal total = 540/58/56/10

3 PM
8 oz chicken 220/0/54/3
1cup brocolli 50/8/4/0
large sweet potato 162/37.31/3.6/.3
meal total = 432/45.3/61.6/3.3

5:30 PM
1/4 cup almonds 160/5/6/15
8 oz t-bone steak 335.66/0/47.51/14.63
495/5/53.51/29.63

8:30 PM
large salad
1 tbsp OO 120/0/0/14
8 oz chicken 220/0/54/3
meal total = 340/0/54/17



12 AM
2 scoops cassein
220/6/46/1

12:30 AM
1 tbsp PB
105/2.5/4/8.5

todays total calories 2132 (not sure if the calories look right here but if i need another 100 im gonna hit up some PB pre bed lemme check to see if my fats anywhere near 75 g's)
nope im only at 61 g's Fat. what to do what to do?

1 tbsp PB added @ 12:30

todays total protein = 275.11 = 1100.44 cals in P
todays total carbs = 116.8 = 467.2 cals in C
todays total fats = 69.43 = 624.87 cals in F
this adds up to 2192 a 60 cal difference from above which i can live with
not a bad days eating for an off day but a little low i might add, i feel very glycogen depleted so i might refeed tommorow, key word...might.

ScottC
05-31-2007, 03:18 AM
bought myself a digitl scale and weighed myself bright and early this mourning. its kinda wierd to figure out how to use these things according to the instructions. I stepped on the scale the numers started going from left to right and then a number showed up. 238 then you get off and the number 00 shows up(unlike before when it was just 0) then you step back on it again cause the first reading is innacurate i guess. Then the numbers started going left to right and i pulled a 237.0 (don't worry scott i got the one that measures down to the .2 lol.) so im 4 lbs down from my last weigh in on a weighted(not digital) scale and it was on april 12th so im losing about .5 lb a week so ill take it cause im eating pretty close to maintenance. well see how next weight in is (1 week) cause i ave been dieting for a contest.
Are you letting the scale "zero" itself? For my scale, I have to put enough weight on with one foot to turn it on, and then I put no weight on it until it goes to zero, then it is fine to step on for weight.

yioti
05-31-2007, 06:29 AM
lol yeah thats what i tried to describe. I step on it, then the numbers go crazy and i step off. then as soon as it says "OO" i step back on. Then the numbers go crazy while im on it and then it gives me the weight. It said in the manual that the first time you step on its inacurate, im thinking cause it zero's itself so i just repeat the process again and figure thats what i weigh. I also bought a nutritional scale. Don't know if the "Code" numbers for everything is correct but they seem fairly accurate to fitday. thanks for the help again scott.

ScottC
05-31-2007, 02:59 PM
lol yeah thats what i tried to describe. I step on it, then the numbers go crazy and i step off. then as soon as it says "OO" i step back on. Then the numbers go crazy while im on it and then it gives me the weight. It said in the manual that the first time you step on its inacurate, im thinking cause it zero's itself so i just repeat the process again and figure thats what i weigh. I also bought a nutritional scale. Don't know if the "Code" numbers for everything is correct but they seem fairly accurate to fitday. thanks for the help again scott.
When I put one foot on, it is more of a press to activate. Not much weight to activate.

What kind of nutritional scale? One that supposedly has a bunch of infor already stored in its memory and you enter say, "salmon" and it gives the nutritional value by the weight it registers?

yioti
05-31-2007, 04:47 PM
^^yeah, i still don't go by it, but the numbers are pretty much identical to what my chicken states. i type in a code thats listed in a book and as I weight the meat it gives me the cals/carbs/protein/fat/fiber/sugar etc. etc.

my chicken 4 oz (99% ff) = 110 cals/ 0 carbs/ 27 Protein / 1.5 grams fat
the nutritional scale came out to like 220 cals 1 carb 16 g's P and 3 g fat or something like that. wasnt that off if you ask me, but it measures the ounces and has a tare on it which is nice.

your weight scale and mine sound like they work the exact same.

yioti
05-31-2007, 05:04 PM
the days eating today went VERY well. Whats great about actually counting calories is knowing were you stand every single day, like today i knew i had reached my macronutrient limit for fat (75 g's) so i didnt have any in my last meal. altho it slows the absorption of protein down, i had 2 scoops of cassein instead of 1 scoop whey 1 scoop cassein (jon berardi would be pissed).

anyways heres the day

breakfast 11:40 AM
2 scoops whey 240/2/46/2
1 cup oatmeal 300/54/10/6
meal total = 540/58/56/10

3 PM
8 oz chicken 220/0/54/3
1cup brocolli 50/8/4/0
large sweet potato 162/37.31/3.6/.3
meal total = 432/45.3/61.6/3.3

5:30 PM
1/4 cup almonds 160/5/6/15
8 oz t-bone steak 335.66/0/47.51/14.63
495/5/53.51/29.63

8:30 PM
large salad
1 tbsp OO 120/0/0/14
8 oz chicken 220/0/54/3
meal total = 340/0/54/17



12 AM
2 scoops cassein
220/6/46/1

12:30 AM
1 tbsp PB
105/2.5/4/8.5

todays total calories 2132 (not sure if the calories look right here but if i need another 100 im gonna hit up some PB pre bed lemme check to see if my fats anywhere near 75 g's)
nope im only at 61 g's Fat. what to do what to do?

1 tbsp PB added @ 12:30

todays total protein = 275.11 = 1100.44 cals in P
todays total carbs = 116.8 = 467.2 cals in C
todays total fats = 69.43 = 624.87 cals in F
this adds up to 2192 a 60 cal difference from above which i can live with
not a bad days eating for an off day but a little low i might add, i feel very glycogen depleted so i might refeed tommorow, key word...might.
as you can see i cut my cals low yesterday and i still think i did. i worked out like a little girl in the gym and was very frusterated with my lifts. this is the diet and workout for today........

8:30 AM
1 cup oatmeal 300/54/10/6
egg omellete (6 whites, 2 wholes) 274/2.4/36.2/11.8
meal total = 574/56.4/46.2/17.8

1 PM(went back to bed lol) ( pre wo)
8 oz chicken 220/0/54/3
medium sweet potato 220/51/4/0
meal total = 440/51/58/3

4 pm ( post wo)
2 scoops isopure 210/0/50/1
1 cup oatmeal 300/54/10/6
meal total 510/54/60/7

7 pm
8 oz turkey breast 260/0/56/1
salad 60/16/4/0
1/4 cup almonds 160/5/6/15
1 tbsp OO 120/0/0/14
meal total = 600/22/65/30

meal 5 @ 10pm
protein bar 260/4/30/5

meal 6 bw 1-2 AM
1 scoop whey
1 scoop cassein
1 tbsp PB
meal total = 335/8.5/50/10

total calories for today = 2681-2719 roughly
protein = 309.2
carbs = 195.9
fat = 72.8

tommorow im definitly going to refeed since i have a week chest and i have been moping around very tired for the past 2 days. I CANNOT WAIT!

lifts SUCKED today for back day. I wanted to go heavy but my body was like NO!
deadlifts 135x12 205x12 275x12 315x5(pissed about this one so i went on to beast the rest of the wo)
seated row machine with barbells 90x15 180x12 360x8
extended seated cable rows 135x12 165x12 180x8
lat pull downs 120x12 120x10 120x8
leg curls 100x15 120x10 140x6 140x5
seated leg curls 100x15 130x12 160x4
25 mins of cardio SUCKED because i had to push myself really hard because my energey levels were low.... tommorow im gonna beast it out tho

yioti
06-01-2007, 05:02 PM
todays first attempt at a refeed went " eh" is how ill put it. I'm still learning how to do this and have been reading the articles posted on the sight. i was supposed to up my carbs 50% and only take in around my body weight in protein and cut the fats real low and eat around maintanence calories. well today instead of cutting my P down to my bw i lowered it halfway meaning instead of lowering it to 240 i lowered it to 280 and upped my carbs from the normal 200 to 300 and dropped fats from 75 down to 50. i think it went ok but i ate a TON of food for breakfast cause i thought i was gonna workout right after but i felt weak again and i went back to bed. then woke up ate again and hit the gym like a beast.

meals went as follows
(lol youll llaugh at this one)
egg omellete( 1 whole, 4 whites) 132/1.2/18.1/5.9
1 cup oatmeal 300/54/10/6
2 pieces WW toast 180/34/8/3
1 cup WW cereal 240/40/6/10
1 cup 1% milk 110/13/8/205
total = 1002/142.2/50.1/27.4

meal 2
3 pieces WW toast 270/51/12/4.5
delit meat 124.74/0/25.2/1.79
total = 394.74/51/37.2/6.29

meal 3
2 scoops whey 240/6/46/2
1 cup oatmeal 300/54/10/6
large salad 60/16/4/0
total = 600/76/60/8

meal 4
large salad 60/16/4/0
8 oz turkey260/0/56/1

meal 5
protein bar 260/4/30/5

meal 6
1 scoop whey
1 scoop cassein
230/6/46/1.5

total calories for the first refeed day = 2806.73
total protein = 283.3 = 1133.2
total carbs = 295.2 = 1180.8
total fat = 53.69 = 483.21
2797.21 total calories hmm starting to think i didnt eat enough

yioti
06-02-2007, 04:35 PM
Todays eating
breakfast 12 pm(pre wo)
8 egg omellette(2 wholes, 6 whites)
1 cup oatmeal
574/56.4/46.2/17.8

3 pm (post wo)
1 cup oats
2 scoops whey
540/60/56/8

6 pm
WW chicken sandwhich
367.11/34/46.27/5.69

9 pm
1/4 cup Almonds 160/5/6/15
1 tbsp OO 120/0/0/14
large salad 60/16/4/0
8 oz chicken breast 220/0/54/3
560/21/64/32


12 am
protein bar
260/4/30/5

3 am
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10

total calories = 2641.11
total carbs = 183.9 x 4 = 735.6
total protein = 292.47 x 4 = 1169.88
total fat = 78.49 x 4 = 706.41
total cals = 2611.89
I have to try and eat more tommorow, this is getting rediculous lol i ave to eat a little dirtie i dunnjo maybe ill throw the flax seeds and fish oils back into the diet.


lists for today were ok
leg press
180x15 360x15 540x15 720x12 900x8
hack squat machine
90x12 180x12 270x3
lunges 30's 35's 40's ( 10 each leg)
extensions 100x12 130x12 160x8
incline calf raises 90x12 135x12 180x12
seated 90x12 135x12 180x8
25 mins cardio

yioti
06-03-2007, 05:08 PM
9 AM
2 scoops whey
1 cup oatmeal
540/60/56/8

12:30 PM
protein bar
340/40/16/9

4 PM
Chicken Sanwhich on WW bread
367.11/34/46.27/5.69



6:30 PM(between 6-7 PM i horded salad.....lots and lots of it)
1/4 cup almonds
8 oz chicken breast 1 tbsp OO
large LARGE salad
620/37/68/32

9:30 PM
10 oz pork tenderloin 360.27/0/57.91/12.6
8 broccoli spears 120/16/8/0
480/16/66/12.6

12:30 AM
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10


off day today
woke up @ 8:30 for church so i only caught like 4 hours of sleep
2682.11 calories for today

yioti
06-04-2007, 04:00 PM
ate frequently at the begginging of the day but i worked out al ittle earlier so i could lift with my buddy and i didnt want to wait to have my pwo shake just because i lifted earlier

11:30 AM
8 egg omelette (2 wholes 6 whites)
1 cup oatmeal
574/56.4/46.2/17.8


2 pm
8 oz turkey 260/0/56/1
7.5 oz sweet potato 177/41/3.5/0

4 pm
2 scoops whey
1 cup oatmeal
540/60/56/8

7 pm protein bar
260/4/30/5

10 pm
1/4 cup Almonds 160/5/6/15
1 tbsp OO 120/0/0/14
large salad 60/16/4/0
8 oz chicken breast 220/0/54/3
560/21/64/32

1 AM
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10

todays total calories = 2756(add in the 2 servings of fish oils)
lifts for today
behind the neck smith machine press 65x12 85x12 105x10 125x5
military shoulder press 90x12 110x12 130x12
lateral raises 25x12 40x12 45x6
upright rows 65x12 85x12 105x8
tricep extensions 60x15 75x15 95x12 115x15 135x8
headbangers 25x10 25x10 25x8

going back to the gym to do cardio now lol

yioti
06-05-2007, 06:23 PM
8:30 AM
8 egg omelette (2 wholes 6 whites)
1 cup oatmeal
574/56.4/46.2/17.8

noon
8 oz chicken 220/0/54/3
medium sweet potato 215/50/4/0
435/50/57/3

3 pm
2 scoops whey
1 cup oatmeal
540/60/56/8

6 PM
protein bar
260/4/30/5

9 PM
1/4 cup Almonds 160/5/6/15
large salad 60/16/4/0
8 oz chicken breast 220/0/54/3
440/21/64/18

midnight
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10

total calories = 2634(including the fish oils)
todays wo went as follows

deadlifts 135x12 225x12 315x12 405x2
seated hammer strength rows 90x12 180x12 270x8
extended leg cable rows 155x12 170x10 190x6
lat pull downs 110x12 130x10 150x8
seated hamstrings 100x15 130x15 160x8
leg curls 100x12 120x10 140x6

then after i went to the gym to train my sister(around 4 hours later) i did 26 mins cardio. wo today went ok, but i had that "i don't feel like it" wienny type feeling and i had to really kick myself in the ass to get going in the gym today. tommorow is chest and biceps so we will see how that goes. also tommorow i weght in. If I havent lost any weight i will up my calories cause i think 2600-2800 per day is not enough in the first place so we will c.

yioti
06-06-2007, 08:11 AM
well this mournings whey in went terrible. i came in at 238 which is 1 pound heavier then last weeks. im gonna make a thread for some help

ScottC
06-06-2007, 05:30 PM
well this mournings whey in went terrible. i came in at 238 which is 1 pound heavier then last weeks. im gonna make a thread for some help
I haven't seen the main forum body, but I hope you didn't create a thread for help. A bad week can happen. Could be any number of things, time of weigh in, water, etc.

yioti
06-06-2007, 08:47 PM
^^I weighed myself at the exact same time(in the mourning b4 breakfast) exactly 7 days from the last day i weighed in.

yioti
06-06-2007, 08:50 PM
im gonna list some of the foods that i normally eat on a daily basis so that way i can cut and paste and not have to visit fitday.com every couple seconds.

first up...
8 oz chicken 99% FF = 220/0/54/3
8 oz turkey = 260/0/58/1
8 oz sweet potato = 215/50/4/0
1 cup oats = 300/54/10/6
1/4 cup almonds = 160/5/6/15
1 tbsp Olive oil = 120/0/0/14
1 scoop whey = 120/3/23/1
1 scoop cassein = 120/3/23/0.5
1 tbsp Peanut Butter = 105/2.5/4/8.5
8 egg omelette(2 wholes 1 white) = 274/0.4/36.2/11.8
large salad = 60/16/4/0
ww chicken or turkey sandwhich with 6 slices of deli meat = 367.11/34/46.27/5.69
2 fish oil tabs = 25/0/1/2.5

yioti
06-06-2007, 09:04 PM
I haven't seen the main forum body, but I hope you didn't create a thread for help. A bad week can happen. Could be any number of things, time of weigh in, water, etc.thanks for looking over my journal though. i can tell your the only one that really watches over it lol

yioti
06-06-2007, 09:05 PM
this is what i ate today
10 am
1 cup oats = 300/54/10/6
egg omelette(2 wholes 1 white) = 274/0.4/36.2/11.8
2 fish oil tabs = 25/0/1/2.5

1 pm
8 oz turkey = 260/0/58/1
8 oz sweet potato = 215/50/4/0

4 pm
1 scoop whey = 120/3/23/1
1 scoop whey = 120/3/23/1
1 cup oats = 300/54/10/6

7 pm
8 oz chicken 99% FF = 220/0/54/3
6 broccoli spears 90/12/60/0

11 PM
2 fish oil tabs = 25/0/1/2.5
1 scoop whey = 120/3/23/1
1 scoop cassein = 120/3/23/0.5
1 tbsp Peanut Butter = 105/2.5/4/8.5
1/4 cup almonds = 160/5/6/15

todays total cals = 2454
total protien = 282.2
total carbs = 189.9
total fats = 59.8

ScottC
06-07-2007, 03:21 AM
thanks for looking over my journal though. i can tell your the only one that really watches over it lol
Maybe I don't look over it as closely as I thought...another question: how was your cardio last week? If I have a poor week of cardio I can have little loss. Prior to this plan, I even put on weight if my cardio was lacking.

yioti
06-07-2007, 04:25 PM
^^interesting you say that i actually INCREASED the Intensity of my cardio lol. im gonna give it 1 more week, maybe the first time i used the scale i messed up somehow. the very next day(after i pulled a 137.0) i was playing around with the scale and pulled 138.6 over and over. we will see.

this is what i ate today
breakfast
8:30
2 scoops whey 240/6/46/4
1 cup oatmeal 300/54/10/6
2 fish oil tabs = 25/0/1/2.5

565/60/57/12.5

11:30
steamed veggies 102.6/17.7/5.61/1.05
8 oz chicken 220/0/54/3
1 teaspoon PB 30/.8/1.33/3

3 pm
medium sweet potato 215/50/4/0
8 oz chicken 220/0/54/3

post wo 6 pm
2 scoops isopure 210/0/50/1
1 cup oatmeal 300/54/10/6

9 pm
1/4 cup Almonds 160/5/6/15
2 fish oil tabs = 25/0/1/2.5
1 tbsp OO 120/0/0/14
large salad 60/16/4/0
8 oz chicken breast 220/0/54/3
585/21/65/34.5

midnight
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10


total calories = 2782.6
all day of natural food w/o protein bars or anything. ive been cutting up nicely i think (as far as i can tell from the mirror) im just getting cravings for food as i havent cheated in like a month (almost) and thanks to mom she bought a HUGE bag of trail mix , brought it home and sat it right onto the table. It's like my favorite food in the world. today at meal 2 I ALMOST had some but opted for peanut butter which i later regretted. it was a tiny teaspoon but im better than that. anywho, thats my day of eating so far/comming up. i dunno, i might eat the whole bag and call it a cheat. but not till i take some progress pics first lol.

heres todays lifts. i went to the gym with my buddy to do legs(hes got bad knees) but he also has a disorder called DDD where the discs in his spine are compressed and the space in betwee vertebrea are much smaller then normal. you would think this would cause him to be shorter but no....hes 6'6 and one of those kids that can eat whatever he wants lol. ive know the kid since i was in elementary school tho. we went to greek school/the greek church since we were kids. So today i passed on the hack squats cause it compresses the spine and thats a no no for him until he gets his "core" and back strong enough to handle things like that.. anyways todays lifts were pretty good. i find that when you lift with a buddy(which i have lifted with him the past couple days') you can really push yourself like a beast lol anyways heres the workout.

leg press
270x12 450x12 630x12 810x10 900x8
lunges 30's 40's and then 50's I BEASTED THESE UP AND DOWN MY GYM
leg extensions 100x15 130x12 160x10 200x6
calf raises (incline) = 90x12 180x12 270x12
seated 90x12 135x12 180x8
abs
25 mins cardio which hurt like crap

yioti
06-09-2007, 07:49 PM
this days eating went right exept i was having some digestion problems and i ate some trail mix which cleared me rite out. shoulders nd tricep day was on point and im not gonna post calories or macros cause i ate ALOT of trail mix.

yioti
06-09-2007, 07:50 PM
todays eating is as follows

yioti
06-09-2007, 07:51 PM
9:45 am
8 egg omelette (2 wholes 6 whites)
1 cup oatmeal
574/56.4/46.2/17.8

12:45 post wo
1 scoop whey = 120/3/23/1
1 scoop whey = 120/3/23/1
1 cup oats = 300/54/10/6


3:45
chicken deli ww wrap
170/27/5/4
187.11/0/36.27/1.69

7 PM
1/4 cup almonds = 160/5/6/15
2 cups steamed peppers 60/16/4/0
8 oz chicken 220/0/54/3

10 PM
8 oz chicken 220/0/54/3
mixed veggies 102.6/17.73/5.61/1.05

1 am
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10

total calories = 2568.71

total carbs = 190.63

total protein = 317.08

total fat = 63.54 ( about 10 shy)

yioti
06-10-2007, 03:10 PM
today is a day of much needed rest because my back is sore like crazy, heres whats on todays menu...
1 pm
1 cup oats = 300/54/10/6
egg omelette(2 wholes 1 white) = 274/0.4/36.2/11.8
2 fish oil tabs = 25/0/1/2.5

4 PM
medium sweet potato 215/50/4/0
8 oz chicken 220/0/54/3

7 pm
ww chicken or turkey sandwhich with 6 slices of deli meat = 367.11/34/46.27/5.69
1/4 cup walnuts 210
2 fish oil tabs = 25/0/1/2.5



10 PM
beef tenderloin = 417/0/65/15
large salad 60/16/4/0

1 AM
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10

total calories = 2448

Quickxi
06-10-2007, 05:12 PM
looks like you've got your diet dialed in nicely. Keep up the solid work :)

yioti
06-10-2007, 07:21 PM
^hey thanks man, on off days im trying to eat around 2400-2600 cals a day and on wo days around 2800. its taking me a while but no matter how much you think youve got it down theres still something else you could be doing better

yioti
06-11-2007, 11:44 PM
total calories 2804
breakfast was eggs and oatmeal
pre wo was chicken sweet potato
post wo was 2 scoops whey 1 cup oatmeal
3 hours later was 2 servings sliced peppers 2 servings broccoli and chicken and 1 serving almonds
3 hours later was large salad w/ 1 tbsp OO and balsamic with 8 ounces chicken
4 hours later was 1 scoop whey, 1 scoop cassein, 1 tbsp PB

yioti
06-12-2007, 04:37 PM
todays workout sucked. i was tired as hell and hated every minute of doing legs. i lolly gagged BAD but i can't wait to go back to the gym tommorow. maybe i should cheat to instill the "fear" back into me. every singly time for the whole week and beast it and i mean i sometimes pull PR's on weeks that i cheat lol. but heres todays diet


breakfast
2 fishoils 8 egg omelette(6 whites 2 wholes) 1 cup oatmeal 599/56/46/17.5

pre wo
2 scoops whey 1 cup oatmeal 540/60/56/8

post wo
2 pices matza bread/ 2 scoops whey 460/52/54/3

post post wo
1/4 cup almonds/ small salad/ 8 oz chicken 410/13/60/18

protein bar 320/7/30/9

b4 bed 335/7.5/50/10

total cals 2659

Quickxi
06-12-2007, 06:08 PM
I have this picture of me when I was pushing 290. Everytime I feel like dogging it, I take a look at that picture. It motivates me everytime! :)

yioti
06-13-2007, 10:37 AM
good idea, i have this picture of me when i was 330, i look at it from time to time, but today before i workout im gonna watch a video of ronnie coleman going at it and then look at that picture of me and that should do it i think lol. Today is shoulders/tri's. Im gonna beast it out. I might even try some NO explode cause my friend gave me one of those free packets at the gym. Ive been a little busy so keeping the journal as detailed as possible has been difficult, but im gonna get it back on track. I weighed in today at 239.6 another pound heavier then 2 weeks ago again(in the mourning on an empty stomach). im not that worries tho because (warning:graphic) my bowels havent moved in 2-3 days. but the next time they do i will weight myself immediately. also, i have been getting PLENTY of fiber in my diet, yet i havent been able to suffice once a day lol i dunno why. anyways. heres what i ate today.

breakfast 10 am
1 cup oats = 300/54/10/6
egg omelette(2 wholes 1 white) = 274/0.4/36.2/11.8

breakfast #2 1 PM
8 oz chicken breast 220/0/54/3
1/4 cup almonds 160/5/6/15
1 1/2 cups french beans(aka string beans) 75/18/6/0

lunch #1 (pre wo) 4 PM
1 packet NO xplode 40 cals
1 scoop whey 120/3/23/1
1 cup oatmeal 300/54/10/6
immediately post wo
2 scoops whey 240/6/46/2

then lunch #2
8 oz chicken 220/0/54/3
medium sweet potato 215/50/4/0

then dinner #1
salad 30/8/0/0
1 tbsp OO 120/0/0/14
turkey burger 255/0/50/7.5

then dinner #2
2 cups Cottage Cheese360/24/48/10
1 tbsp PB 100/2.5/4/8.5
todays total cals = 3029. id say thats pretty money to me.

yioti
06-13-2007, 10:46 PM
I will be Eating.

12 PM breakfast
1 cup oats = 300/54/10/6
egg omelette(2 wholes 1 white) = 274/0.4/36.2/11.8
2 fish oil tabs = 25/0/1/2.5

2:30 PM (pre wo)
1 scoop whey 120/3/23/1
1 cup oatmeal 300/54/10/6

immediately post wo 4:15 PM
2 scoops whey 240/6/46/2

5:30 PM
8 oz chicken 220/0/54/3
medium sweet potato 215/50/4/0

8:30 PM
Protein Bar
360/12/38/9

11:30 PM
salad 30/8/2/0
1 tbsp OO 120/0/0/14
1/4 cup almonds 160/5/6/15
8 oz boiled chicken 202/0/39/4

2 AM
1 scoop whey
1 scoop cassein
1 tbsp PB
335/8.5/50/10



total calories = 2901

yioti
06-14-2007, 10:43 PM
just cheated and didnt have the last meal lol so needless to say the cals arent accurate. lol

yioti
06-14-2007, 10:58 PM
heres what ill be eating tommorow, well today lol

Meal 1 (pre wo) 8 AM
1 cup oats = 300/54/10/6
egg omelette(2 wholes 1 white) = 274/0.4/36.2/11.8


Meal 2 (Immediately Post wo)
2 scoops whey 240/6/46/2


Meal 3 11 AM
1 Turkey Burger 170/0/32/5
on 2 pieces WW Bread 180/34/10/3


Meal 4 4:30 PM
Protein Bar 260/4/30/5

Meal 5 6:30 PM
8 oz chicken 220/0/54/3
2 cups broccoli 80/20/0/0



Meal 6 9 PM
salad 30/8/2/0
1 tbsp OO 120/0/0/14
8 oz chicken 220/0/54/3
1/4 cup almonds 160/5/6/15

Meal 7 Midnight
1 scoop whey 120/3/23/1
1 scoop cassien 110/3/23/0.5
2 fish oil tabs = 25/0/1/2.5

total calories = 2500

yioti
06-15-2007, 08:34 AM
what im eating tommorow

Meal 1 8:30 AM
1 cup oats = 300/54/10/6
egg omelette(2 wholes 6 whites) = 274/0.4/36.2/11.8
2 fish oil tabs = 25/0/1/2.5

Meal 2 Noon (pre wo)
8 oz chicken 220/0/54/3
medium sweet potato 215/50/4/0

Meal 3 Immediately Post WO
2 scoops whey 240/6/46/2

Meal 4
1 Turkey Burger 170/0/32/5
on 2 pieces WW Bread 180/34/10/3

Meal 5
8 oz chicken 220/0/54/3
1 piece WW Matza Bread 110/23/5/0.5

Meal 6
salad 30/8/2/0
1 tbsp OO 120/0/0/14
8 oz chicken 220/0/54/3
1/4 cup almonds 160/5/6/15

Meal 7
1 scoop whey 120/3/23/1
1 scoop cassien 110/3/23/0.5
2 fish oil tabs = 25/0/1/2.5

total cals = 2739

ScottC
06-18-2007, 05:02 AM
^^interesting you say that i actually INCREASED the Intensity of my cardio lol. im gonna give it 1 more week, maybe the first time i used the scale i messed up somehow. the very next day(after i pulled a 137.0) i was playing around with the scale and pulled 138.6 over and over. we will see.
How was the weigh in?

Hope things are going well. How are the workouts with your sister?

yioti
06-18-2007, 02:59 PM
^^sorry i havent been on top of the journal scott. Thanks for checking in tho. Im actually comming down with something. I was gonna take the day off from the gym when i felt something was comming, but last time i did take the da off and it got worse so im def. gona hit the gym if I can. I havent weighed in lately and thats because altho the scale has been all over the place, i Have been seeying cuts around my arms and stomach that i have never seen b4 so i know im progressing. The trick is eating enough to keep your muscle. So far ive learned that 2600 is too low. anything higher than 3000 is too much so i stick to around 2800-3000 calories a day. The Work outs with my sister have been Great. I honestly cannot believe the progress she has seen in the past 3 weeks. She has always had a really fast metabolism, so she is seeying results much faster then I am lol. Her arms have really toned up and her top 2 abs and the lines around her abs are showing. Which is crazy. She complains ALOT lol mostly because she thinks eating less is the answer but then i remind her of how her abs look and make sure she shoves food down her throat lol. My workouts have stepped up ALOT. I have started working out with my friend jerry(i think i have mentioned this) so my lifts have gone up just because i have a spotter which allows me to throw in some forced reps. My sisters lifts have gone up as well. good thing you reminded me about weighing in. I'll give the scale another go again tommorow mourning. Thanks again bud.

todays eating. I have been sick today so i switched out one of my carb meals from earlier in the day to later which allows me to eat carbs post wo. Dayquil, echinachea, tea and sugar free cold eaze lozenges have been my friend.

meal 1 10:00 AM
egg omellette 274/0.4/36.2/11.8
1 cup oats 300/54/10/6

meal 2 1:30 PM
WW sandwhich
2 pieces WW bread 180/34/8/3
12 slices of pre packaged 98% FF turkey meat 90/2/18/1

meal 3 4 PM
large salad 30/8/0/0
1/4 cup almonds 160/6/6/14
1 tbsp OO 120/0/0/14
7 oz t-bone steak 315/0/45/15

meal 4 at 7 (pre wo)
2 scoops whey 240/6/48/2
1 cup oats 300/54/10/6

meal 5 immediately post wo
2 scoops whey 240/6/48/2

Meal 6 post post wo @10:30
1 piece matza bread 110/23/4/0.5
7.5 oz turkey breast 220/2/50/2

meal 7 around 1 AM
1 scoop whey 120/3/24/1
1 scoop cassein 110/3/23/0.5
heres the cals = 2709+ a couple from the lozenges from bieng sick

tonight is shoulders and tri's
behind the neck press 65x12 85x12 105x10 125x4
military shouilder press(hammer strength machine) 50x12 110x12 140x5
one arm cable lat. raises 30x8 30x8 30x8
upright rows 65x12 85x12 105x10
tricep extension 50x15 70x12 90x7 100x5
over the head tri extensions 30x12 50x8 40x12 (tried 60 but i couldnt even extend my arms over my head with the rope)
then i had my pwo shake while training my sis in the gym and then did cardio @ the same time as her

yioti
06-18-2007, 08:46 PM
breakfast 11 AM
egg omellete
1 cup oats

post wo shake

post wo meal @ 2


5 PM turkey burger on WW Bread

8 PM
steak +salad+almonds and OO

11 PM pre bed shake.

yioti
06-19-2007, 10:49 PM
well since i can't edit my previous post heres my lifts for the day along with my diet. I know its 1:44 but i had my first day of work for the summer, so this is probobly when ill be posting.

11:20 AM (pre wo)
1 cup oats 300/54/10/6
egg omellette 274/0.4/36.2/11.8

1:50 2 scoops whey(post wo/pre cardio shake)
2:30PM (post wo meal)
8 oz turkey breast 220/0/50/3
medium sweet potato 215/50/4/0

5:45 PM
2 pieces WW 180/34/8/3
1 turkey burger 170/0/32/5

10 PM
large salad 30/8/0/0
1 tbsp OO 120/0/0/14
1/4 cup almomds 160/6/6/14
7 oz t-bone steak 315/0/45/15

1 AM
1 scoop whey 120/3/24/1
1 scoop cassien 110/3/24/0.5

just noticed after counting that my cals were to low at around 2454. Its cause i only had 5 meals today with a little gap trying to get accustomed to my new eating schedule at work.

today was back and i set a new PR on accident lol i felt a little wierd on my set of 315 on Deadlifts. I lost my double overhand grip and only did three. well once i did that i gave it a 2 min rest and decided lets see if this here guessing machine is right or wrong on the internet. So i gave 435 a go and it went up like nothing. honestly it felt light almost. well then i got cocky lol. so i bumped up to 465 and that felt heavier then ever lol but heres my workout and 435 is my PB so far.....
135x12 225x12 315x3 435x1 465x0 lol
hammer strength rows 90x12 180x10 270x5
seated rows 165x12 180x12 195x8
reverse grip lat pull downs 135x12 165x12 210x4
leg curls 100x12 120x10 150x8
seated ham curls 100x12 130x12 160x6
then drove home and did jump rope for 25 mins.

yioti
06-20-2007, 04:49 PM
11 AM
egg omellete 274/0.4/36.2/11.8
1 cup oats 300/54/10/6

2:30 PM
8 oz turkey 220/0/50/3
medium sweet potato 215/50/4/0

5 :30 PM
1 cup oats 300/54/10/6
2 scoops whey 240/6/48/2

7:30
2 cups string beans 100/24/8/0
7 oz t-bone steak 315/0/45/15
1/4 cup almonds 160/6/6/14

10 PM
large salad 40/10/0/0
8 oz chicken 220/0/54/3
1 tbsp OO 120/0/0/14

1 AM
1 scoop whey 120/3/24/1
1 scoop cassein 110/3/24/0.5
got them up a little 2734

today was chest/bi's
It really sucks not having a spotter on leg or chest day.
incline 95x12 115x12 135x10 155x5 155x5
decline 95x12 115x10 135x6
pec deck 60x12 80x6 80x6
pullovers 60x12 70x12 80x8
standing barbell curls 65x12 85x12 105x5 105x4
cable preacher curls 50x8 50x8 50x8 60x6
25 mins cardio

yioti
06-21-2007, 02:02 AM
yep its 5 in the AM, woke up hungry as an ox so had 1 scoop whey + 30 cashews. I know theres a better nut out there but if you take a gander at my journal its almonds x infinity. Also I cut out the PB and I think thats worse. Anyways back to bed. Gnight

ScottC
06-21-2007, 03:55 AM
Good work on the PR!

What is the "guessing machine is right or wrong on the internet?" :confused:

yioti
06-21-2007, 09:06 AM
^^its the little thing that you type in how many reps of a certain weight you did and then it estimates your one rep max. in my profile it says 429 but i had typed in 405x3 (at the time) i have since lifted 405x5 so it might be different. and Thank you. I weighed myself again today and i came in at 241.6 on the scale. which sucks and im really aggrevated. It sucks when you go to the boardwalk with your nieces and nephews watch them hord down food that you cannot have, sacrifice food that you shouldne be having for the love of losing weight but then when the time comes to weight in, the scale doesnt even move....at alll and as a matter of fact it goes UP!. so im a little aggrevated needless to say. What is really wierd is im seeying cuts around my arms(in the area bw the tricep and the shoulder) and when i flex or even flex i have massive fault lines in my calves, but the scale hasnt moved? its now been 3 weigh in's. I honestly think when i wasnt counting calories just macro's and just going on feeling i was doing much much better. I mean i love this journal and all but its just not working out here. What i type in is what I eat, nothing else whatsoever. i have been in the fat loss game for a while but im just not seeying results and i feel like that 6 pack will never be there. I honestly feel like i cannot get this done. It's been over a month typing away on this computer and i have not seen 1 lb down. Actually i went down and then starting really taking my diet to another level and went back up? so i have nothing to say for that.

ScottC
06-21-2007, 02:14 PM
Don't get discouraged. You might just need a thorough tweaking of your plans. Check your PM's.

A trainer at my gym told me that if you know your 10RM to multiply that by 25% and add it to that number to get your 1RM. So, for example, if your 10RM was 500lbs for leg press, multiplying that by 25% gets 125lbs added to 500lbs means your 1RM is approx. 625lbs. I hope I remembered that right. :p I'll have to ask her if I make it to the gym tomorrow.