NaturalLoco's dieting regime for competition in 2010 what??

**NaturalLoco** · 08-03-2009, 06:18 PM

Hey guys after much thought about this I have discided to do a 2-3month cut to get rid of excess bodyfat and to practice dieting (as this is my first time) for realtime competition in 2010

So if you guys have any advice or think that I should try something please let me know

Anyway here is yesterdays schedule

3rd August 2009

about 6:30am Cardio - 55 minute walk around my area ( i like the outdoors, i can't see myself doing cardio in the gym )

1st meal - 45gram protein wpi, 185 g tuna, serving of brocolli, 1/2 cup rice

2nd meal - 1/4 cup rice 207g salmon cooked with peanut butter, serving of brocolli

3rd meal - same as meal 3

4th meal(pre workout) - 45 gram protein wpi (i would have gone with 8oz chicken but i was short on time & learned my lesson to precook things), 1/2 cup cashew nuts

5th meal(post workout) - 60 gram wpi w/serving of cordial

6th meal - 1/2 cup rice w/chicken drum sticks and lentils

7th meal - 8oz chicken w/brocolli

8th meal - 50gram casein w/milk (not sure if i should cut out milk ?? its low fat something like 3.3grams per serving..)

NOTE: I need to buy some bananas so i will most likely have a banana post workout instead of cordial.. also waiting for eggs to come in ( i buy like 4 trays at a time )

As for workout

Back/forearms

about 6:00pm

Back!

(I will only include working sets)

-Wide grip pulldowns - 200 x 8, 200 x 6 x 4 x 2 (rest pause) then drop set to 100 - failure
-Hammer strength pulldowns (reverse grip) - 2 plates x 8, 2 plates x 6 x 4 x 2 (rest pause) then drop set to 1 plate failure
-Rope seated row - 140 x 12, 120 x 8 (tried it out light to squeeze didn't really like this)
-reverse grip barbell row (yates styles) - 225 x 12, 275 x 8
-Hammerstrength low row - 2 plates x 12, 2 1/2 plates x 12
-Hyperextensions 2 sets x 20
-3qtr deadlifts 1 plate - 50 reps

forearms
all 3 sets 15 reps of reverse wrist curls, wrist curls, behind the back f/a extension (not sure on name) ?? lol

anyways that was it ~ ill hit you back tomorrow after todays conclusion

**NaturalLoco** · 08-04-2009, 05:22 AM

i ordered and recieved my glutamine + bcaa's today, which i will be taking during cardio and during weight training.. also didn't go to uni today; next time i may need to lower the calories since im not walking around campus all day, just sitting at home..

Edit: still waiting on my egg trays to arrive.. bah next time i should just go buy a couple dozen for the time being..

Also i have heard that cortisol levels are highest in the morning? wouldn't this effect retaining muscle size?

Anyway here is what happened today..

cardio: 55 minutes (on a step up) (during cardio bcca+g)

Meal 1: 45g protein wpi 1/2 cup rice w/lentils and 3 chicken drumsticks & small serving of brocolli

Meal 2: 2/3cup rice w/lentils 207gram salmon cooked in p/b.

Pre workout.. Meal 3: 1/2 cup cashew nuts and 207grams salmon cooked in peanut butter

(during workout bcaa+g)

Post workout.. Meal 4: 60g protein wpi w/serving of cordial

Meal 5: 1/2 cup pasta w/onions, 9 oz chicken w/serving of brocolli

Meal 6: 185g tuna w/serving of brocolli

Meal 7: 50g casein w/milk

Actual workout:

Chest/triceps

Dumbell flyes, compound set with dumbell press x 3 sets 6-8reps
Incline hammerstrength x 2 sets, 8-10reps ~ 1 set rest pause 12 reps total
Pec dec x 2 sets 10-12 reps
flat cable flyes x 2 sets 10 rep, 20 rep

cable pushdowns x 3 sets 6-8 reps
iso cable cross pushdowns x 3 sets 10-12 reps
hammerstrength tricep ext x 2 sets 8-10reps , 1 set superset - 16 reps total

**NaturalLoco** · 08-05-2009, 02:28 AM

No weight training today.. I'm on a four day split

Monday, Tuesday, Thursday, Friday Gym

Wednesday, Saturday, Sunday off

Meal 1: BCAA+ G 1 serving, 1/3 cup rice, 185g tuna, serving of brocolli

Meal 2: 1/3 cup rice, 207g salmon, serving of brocolli

Meal 3: 1/3 cup rice, 207g salmon, serving of brocolli

Meal 4(pre cardio) : 30g wpi

During 53 mins cardio: BCAA + G 1 serving

Meal 5(post cardio): 60g wpi

Meal 6: 1/3 cup rice, 5 oz chicken, serving of pumpkin

Meal 7: 1/3 cup pasta 5 oz chicken, 4 fried eggs and serving of brocolli

Meal 8: 50g casein w/low fat milk

**NaturalLoco** · 08-06-2009, 09:38 PM

Thursday 6th August 2009

BCAA + G 1 serving

Cardio: 45 minutes

Meal 1: 1/3 cup rice 185g tuna 30g wpi

Meal 2: 1/3 cup rice 207g salmon

Meal 3: 1/3 cup rice 207g salmon w/serving of brocolli

TRAIN.. 15 minutes cardio post workout (incline, on toes after calves) BCAA + G 1 serving while training

Meal 4: 60g wpi w/serving of cordial and banana

Meal 5: 1/2 cup rice 207g salmon

Meal 6: 4 slices bread w/207g salmon w/serving of brocolli

Meal 7: 50g casein w/milk

#########

Legs

Leg extensions: 3 x 15/12/12
Smith machine squats (A2G): 2 x 8/6
Reverse hack squats: 2 x 8/8
Front squats: 1 x 4

Lying leg curls: 1 x 8 (1 x 6 x 2 x 2 rest pause)
seated leg curls: 3 x 20/25/22
Stiff leg deadlifts(hacksquat): 1 x 12
1 x 12 /compound set with stiff leg deadlifts(smith machine) x 20

Seated calf raises 2 x 12/8
(1 x 8 x 8 x 8 Drop set)

15 minutes cardio on toes

Notes of the day: I have an ongoing upper back problem on my left side, near my rhomboids or shoulder blade area.. might get this checked up on.. i may take tomorrow off depending on how i feel

**NaturalLoco** · 08-07-2009, 07:51 AM

Friday 7th August 2009

Back is still slightly sore.. So i wont go as heavy today..

Meal 1: BCAA + G 1 serving, 4 fried eggs, 30g wpi 1/2 cup rice

(Pre-WorkOut) Meal 2: 1/2 cup rice 207g salmon w/serving of brocolli

Workout: 1 serving BCAA + G / 25 minutes cardio afterwards

(Post-WorkOutMeal 3: 60g wpi, 1 banana and serving of cordial

Meal 4: 1/4 cup rice, 4 oz beef, 207g salmon, 185g tuna

Meal 5: 185g tuna w/serving of brocolli

Meal 6: 50g casein w/milk

Shoulders/biceps

Smith machine press: 3 x 20/18/14
Side machine raises: 2 x 12/15
One-arm dumbell lateral: 2 x 15/12
Bent over dumbell lateral: 3 x 15/12/12
Dumbell shrugs: 2 x 8

Preacher curls: 3 x 8/6/4
Lying machine curls: 2 x 5/5
one-arm machine hammer curls: 2 x 6/15
Double arm machine curls: 1 x 8

**NaturalLoco** · 08-08-2009, 07:33 AM

Saturday 8th August 2009

Hamstrings have been crapping all day, so no cardio for me today...

Also started drinking green tea today

Meal 1: 30g wpi 4 fried eggs

Meal 2: 1/4 cup rice 60g wpi w/serving of brocolli

Meal 3: 1/4 cup rice 8 oz chicken w/serving of brocolli

Meal 4: 1/4 cup rice 8 oz chicken

Meal 5: BCAA + G (1 serving) 1/4 cup rice, small slice of lasagne, baby spinach leaves, 185g tuna

Meal 6: BCAA + G (1 serving) Small slice of lasagne w/serving of brocolli

Meal 7: 50g casein w/milk

Still very sore from this weeks workout, there are a few things that I will be looking to change for next week

**NaturalLoco** · 08-10-2009, 04:30 AM

Sunday 9th August 2009

Meal 1: 1/4 cup rice 30g wpi, 4 fried eggs w/serving of brocolli

Meal 2: 8 oz chicken

Cardio: 41 minutes - walking

Meal 3: BCAA + G (1 serving) 1/4 cup rice 8 oz chicken w/serving of brocolli

Meal 4: 1/4 cup potato 6 oz chicken w/serving of brocolli

Cardio: 51 minutes - walking also 1 serving of BCAA + G while doing cardio

Meal 5: 60g wpi w/serving of cordial & w/serving of brocolli

Meal 6: 185g tuna

Meal 7: 50g casein w/milk

Felt pretty good today.. hamstrings are not as sore.. may have to lower the leg volume for the next workout until i adapt to cardio

I also experimented having little fats.. i diffinetly prefer including more fats in the diet to add to my daily calorie intake.. next time i know : )

**NaturalLoco** · 08-10-2009, 05:24 AM

Monday 10th August 2009

Today is officially my second week of dieting and cardio.. I have learnt somethings about dieting, training and my body in the last week, and im sure there is plenty more to come!

Anyways here is todays schedule..

Back

Reverse grip wide grip pulldowns 2 x 9 / last set dropset 20reps
Horseshoe close grip pulldowns 2 x 15 reps
Biceps in medium grip pulldowns 2 x 8-12 reps
Yates reverse grip barbell row 2 x 8
Machine barbell row 2 x 15, 17
Wide grip pulldowns 1 x 5 (totally fatigued tough backworkout.. usually i can rep my bw out if i do this first 3 sets lol)

hyperexentsions 2 x 12reps (warmup)
Good mornings 3 x 6 (accumulating in weight each set)

Forearms

Machine Reverse grip - 3 sets light
Machine wrist curls - 3 sets light

Meal plan

Meal 1: BCAA + G (1 serving)

Cardio: 59 minutes

Meal 2: 27g wpi, 4 fried eggs 1/4cup potato

Meal 3: 207g salmon 1/4 cup rice w/serving of brocolli

Meal 4: same as Meal 3

Meal 5: (Pre WorkOut) 1/2 cup cashew nuts w/ 8 oz chicken

Meal 6: (Post WorkOut) 54g wpi w/serving of cordial

Meal 7: 2/3 cup pasta w/bolognese & 7 oz chicken

Meal 8: 185g tuna - vitamin c tablet & 1 fish oil tablet

Meal 9: 50g casein / w milk

Felt pretty depleted this morning.. a little dehydrated.. I will have to pump in the water after cardio from now on!

**NaturalLoco** · 08-11-2009, 05:05 AM

Tuesday 11th August 2009

Wanted to try out a few things differently with the diet to see how it effects my workouts and recovery..

Anyway here it is

Meals

BCAA+G (1 serving)

HIIT - chopping wood 15 minutes

Meal 1: 27g wpi w/small serving of cordial, 4 fried eggs

Meal 2: 185g tuna

Meal 3: 1/2 cup rice, 1/2 cup cashew nuts, 54g wpi w/small serving cordial

Meal 4: 54g wpi w/small serving of cordial

Meal 5: 1/2 cup spaghetti w/bolognese

Meal 6: 8oz chicken w/serving of brocolli

Meal 7: 4oz chicken w/serving of brocolli

Meal 8: 50g casein w/milk

other meals i will edit later...

Training - Chest/Triceps

Chest

Flat hammer bench press 3 x 6
Incline dumbell press 3 x 6,7,7
Incline cable fyles 3 x 12
Flat cable flyes 2 x 8 compound set w/Incline press (nautilus)

Triceps

Skull crushes 3 x 20, 12, 6 (note 2nd set was compound set with close grip bench for 8reps)
Reverse grip Wide bench press 3 x 6,5
Behind the back rope extensions 2 x 12

20 minutes cardio after session (on a stationary bike)

Didnt do any walking today.. funily enough I hvae blisters all over my feet.. so I am giving them time to heal.. looks like cardio on the bike for a while

IMPORTANT NOTE #####

I WILL BE RECORDING MY WEIGHT FROM NOW ON.. I HAVE DROPPED 3KG IN THE LAST 8 DAYS.. NOT SURE IF ITS A COMBINATION OF FAT/WATER OR JUST FAT??

**NaturalLoco** · 08-11-2009, 06:26 AM

Just posting a website for my calorie calculations later on..

http://www.calorieking.com/foods/cal...D02ODMxMg.html

http://www.nutritiondata.com/facts/p...products/703/2

**furyhockey** · 08-11-2009, 07:43 AM

IN, because i'll be doing my first show in early 2010. Good luck, make sure you pay attention to how your body responds to the foods you eat. I realized my body blows up like a baloon on carbs so I save em for pre and post only and up the fats and protein (CHA diet by Scivation). Anyway good luck i'll be following!

**NaturalLoco** · 08-11-2009, 05:31 PM

Originally Posted by furyhockey

IN, because i'll be doing my first show in early 2010. Good luck, make sure you pay attention to how your body responds to the foods you eat. I realized my body blows up like a baloon on carbs so I save em for pre and post only and up the fats and protein (CHA diet by Scivation). Anyway good luck i'll be following!

I'm learning already which is a good thing, my body seems to work better with less carbs and more fat.. but i certainly like putting some carbs back in after my workout, not much though

When you post your log be sure to give me the link

**NaturalLoco** · 08-12-2009, 05:14 AM

Wednesday 12th August 2009

Again, Wednesday is my day off from weight training.. just cardio for today

Meal 1: 27g wpi, 4 fried eggs 1/4 cup rice

Meal 2: 1/2 cup cashew nuts 185g tuna

Meal 3: 1/4 cup rice 207g salmon w/serving of brocolli

Meal 4: After school felt very tired had BCAA + G (1 serving)
: 1/4 cup rice 207g salmon w/serving of brocolli

Slept for an hour...

CARDIO - 50 minutes w/very light abs

Meal 5: 54g wpi

Meal 6: 1/4 cup rice, 8 oz chicken w/big serving of brocolli

HIIT

if you know what i mean

glass of oj

Meal 7: 7 oz chicken w/serving of brocolli

Meal 8: 50g casein w/milk

I upped a few more calories from learning about last wednesdays day off.. i think it will benefit me, tomorrow will tell the story

**NaturalLoco** · 08-13-2009, 07:08 AM

Leg workout today was lower in volume but alot heavier then what i have been doing recently. My chest/triceps are still sore from Tuesday.. So i may have to rethink my volume there too?

MEALS

Meal 1: 1/4 cup rice, 4 fried eggs, 27g wpi

Meal 2: 1/2 cup cashew nuts 1/3 cup rice, 207g salmon w/serving of green beans

Meal 3: 1/3 cup rice, 207g salmon w/serving of green beans

Meal 4: (Pre-Workout) green beans, 54g wpi

Cofee - double scoop w/2 sugars
***After training (1 serving of BCAA + G), then cardio

Meal 5: (Post-Workout) 54g wpi w/serving of cordial

Meal 6: 2/3 cup of rice, 6 oz chicken w/serving of brocolli

Meal 7: 185g tuna w/serving of green beans

Meal 8: 50g casein w/milk

TRAINING - Quads/hamstrings

Quads

Reverse Hack Squats - 2 x 6,3
Front Squats on smith machine - 2 x 6,4
Leg extensions 3 x 12,12,(dropset 10 to 6)

Hamstrings

Stiff leg deadlifts on hack - 2 x 12 /last set compound set with db SLDL x 8
Lying leg curls - 2 x 6
Box squats - 1 x 4

** 20 minutes cardio after training

I felt very tired today so i discided to have some coffee pre-workout which worked out well for me, still taking N.O tablets.. Most likely will get off it by next week!

Still doing very little cardio this week.. my blisters are getting better.. so next week its smashing time

I also havn't been doing much stretching lately but i will be making it common practice until the end of time!

**furyhockey** · 08-13-2009, 07:58 AM

What are your macros at? Everything is lookin good but shouldn't you be bulking right now? Right now i'm just doing 30min of LISS post workout 3.0mph at 5.0 incline on the treadmill. What class are you looking to enter in?

**NaturalLoco** · 08-14-2009, 08:10 AM

Originally Posted by furyhockey

What are your macros at? Everything is lookin good but shouldn't you be bulking right now? Right now i'm just doing 30min of LISS post workout 3.0mph at 5.0 incline on the treadmill. What class are you looking to enter in?

I do not precicely count my macro's.. I feel like i know how much my body needs to eat and what to eat.. but overall i would say i have dropped maybe 600 calories from off-season. I will be entering as a junior, I looked at myself and I believe I packed on enough bf so a cut wont do any harm, plus i can practice dieting for when it really counts

Today Friday 14th August 2009

Pre-HITT - (BCAA + G 1 serving)

HIIT this morning, step ups ~ !

Meal 1: 6 fried eggs, 27g wpi w/ serving of green beans

Meal 2: (Pre-Workout) 2/5 cup of rice, 54g wpi w/serving of cordial

*** Cup of coffee (2 teaspoons w/2 sugars)
Last time with N.O tablets

Meal 3: [b](Post-WorkOut) 54g wpi w/serving of cordial

Meal 4: 405g salmon cooked in peanut butter + onions, w/serving of brocolli

Meal 5: 370g tuna

Meal 6: 6oz chicken w/serving of brocolli

Meal 7: 50g casein w/milk

Training - Shoulders/Biceps

Shoulders

Dumbell press - 3x15,15,12
Dumbell laterals - 3x12,12,12
Bent over dumbell laterals - 3x12,12,12
Barbell shrugs - 3x8,8,5

Biceps

Barbell curls - 2x5
Rope Hammer curls w/free weight - 2x8
Alternating dumbell curls - 2x6

Layed off the volume of both shoulders and biceps to help recovery.. Next week I will try push the boundaries and start going heavier again! My blisters also seem like they are healing so it looks like its back to LISS full-time next week

**NaturalLoco** · 08-15-2009, 10:41 PM

Saturday 15th August 2009

Meal 1: Bacon + 4 fried eggs, 27g wpi w/serving of cordial

Calves + cardio (1 serving of BCAA + G)

Meal 2: 54g wpi w/serving of cordial

Meal 3: 10 oz chicken w/serving of green beans

Meal 4: 54g wpi w/serving of cordial

Meal 5: Turkish restaurant banquet (turkish breads, dips, salad, meats) etc (cheat meal ofcourse)

1 serving BCAA + G - then HIIT

Meal 6: 54g wpi w/serving of cordial

Meal 7: 25g casein w/serving of milk

Training - Calves

Seated Calf Raises - 3 x 12
Hack Squat Calf Raises - 2 x 8
Machine cable calf raises 3 x 12

Cardio - LISS 25 minutes TOTAL

10 minutes incline on calves
5 minutes on bike
10 minutes flat walking

#########################################
NOTE: I didn't have much calories during the day, because I had an engagement to go to for dinner.. Turkish styles so I ate alot there

**NaturalLoco** · 08-16-2009, 01:11 AM

Sunday 16th August 2009

MEALS

*Meal 1: BCAA + G (1 serving), bacon, 4 fried eggs, half tin of baked beans, 27g wpi

*Meal 2: 405g Salmon cooked with/1 tablespoon pb, half onion, 2 table spoons olive oil

TRAINING - HITT

Track x10 70m sprints + walk back - approximately 15 minutes (5 minute jog for warm up)

*Meal 3: 54g wpi w/serving of cordial & small serving of green beans

*Meal 4: 2/3 cup rice, serving of potato, 3 oz beef, 3 oz chicken

**2 serving of BCAA + G

*Meal 5: 185g tuna, 1 oz chicken, w/serving of green beans, 30g wpi

Edit rest later

**NaturalLoco** · 08-17-2009, 07:09 AM

Originally Posted by NaturalLoco

Sunday 16th August 2009

MEALS

*Meal 1: BCAA + G (1 serving), bacon, 4 fried eggs, half tin of baked beans, 27g wpi

*Meal 2: 405g Salmon cooked with/1 tablespoon pb, half onion, 2 table spoons olive oil

TRAINING - HITT

Track x10 70m sprints + walk back - approximately 15 minutes (5 minute jog for warm up)

*Meal 3: 54g wpi w/serving of cordial & small serving of green beans

*Meal 4: 2/3 cup rice, serving of potato, 3 oz beef, 3 oz chicken

**2 serving of BCAA + G

*Meal 5: 185g tuna, 1 oz chicken, w/serving of green beans, 30g wpi

Edit rest later

*Meal 6: 185g tuna, 1 tablespoon peanut butter

*Meal 7: 1 tablespoon peanut butter, 50g casein w/milk

**NaturalLoco** · 08-17-2009, 07:19 AM

Monday 17th August 2009

Edit: Start of 3rd week!!

MEALS

*Meal 1: Bacon, 4 fried eggs, 1 whole tin baked beans, 27g wpi

*Meal 2:[b](Pre-WorkOut) 405g salmon cooked w/1 tablespoon peanut butter, half onion, 2 tablesoons olive oil & serving of brocolli

TRAINING-Chest/Triceps Note: No cardio today!!

*Meal 3:[b](Post-WorkOut) 54g wpi w/serving of cordial

*Meal 4: 3/4 cup rice, potato, pumpkin 3 oz beef, 2 oz chicken w/coconut, 185g tuna & serving of brocolli

*Meal 5: 54g wpi w/serving of cordial

*Meal 6: 50g casein w/milk

###################################

NOTE: I am cutting out cardio, and eating the majority of my calories or bigger meals at breakfast and after training.. let's see if there is any differences

TRAINING - Chest/Triceps

Chest

Incline Dumbell Flyes (extremely light): 3 x 8 compound set w/
Incline Dumbell Press: 3x6

Incline Dumbell Flyes (heavy): 3 x 8
Flat Dumbell Press(straight hand grip): 3 x 8-10
Flat Barbell Press: 2 x 30

Flat Dumbell Flyes: 1x10 compound set w/
Flat Barbell Press: 1 x 20

Triceps

Tricep pushdowns: 2 x 8,6
Skull crushes: 2 x 8,5
Dips: 1x10, 1x5 dropset 1x5

**NaturalLoco** · 08-18-2009, 08:11 AM

Originally Posted by NaturalLoco

Monday 17th August 2009

Edit: Start of 3rd week!!

MEALS

*Meal 1: Bacon, 4 fried eggs, 1 whole tin baked beans, 27g wpi

*Meal 2:[b](Pre-WorkOut) 405g salmon cooked w/1 tablespoon peanut butter, half onion, 2 tablesoons olive oil & serving of brocolli

TRAINING-Chest/Triceps Note: No cardio today!!

*Meal 3:[b](Post-WorkOut) 54g wpi w/serving of cordial

*Meal 4: 3/4 cup rice, potato, pumpkin 3 oz beef, 2 oz chicken w/coconut, 185g tuna & serving of brocolli

*Meal 5: 54g wpi w/serving of cordial

*Meal 6: 50g casein w/milk

###################################

NOTE: I am cutting out cardio, and eating the majority of my calories or bigger meals at breakfast and after training.. let's see if there is any differences

TRAINING - Chest/Triceps

Chest

Incline Dumbell Flyes (extremely light): 3 x 8 compound set w/
Incline Dumbell Press: 3x6

Incline Dumbell Flyes (heavy): 3 x 8
Flat Dumbell Press(straight hand grip): 3 x 8-10
Flat Barbell Press: 2 x 30

Flat Dumbell Flyes: 1x10 compound set w/
Flat Barbell Press: 1 x 20

Triceps

Tricep pushdowns: 2 x 8,6
Skull crushes: 2 x 8,5
Dips: 1x10, 1x5 dropset 1x5

*Also had 6 fish oil tablets before bed

**NaturalLoco** · 08-18-2009, 08:18 AM

Tuesday 18th August 2009

Chest is very sore from yesterday which is a great feeling.. Triceps not so much

MEALS

*Meal 1: 1 cup of rice, 4 fried eggs, 27g wpi

*Meal 2:(Pre-WorkOut) 405g salmon, cooked w/1 tbs pb, half onion, 2 tbs olive oil

TRAINING - Back/Forearms (1 serving of BCAA + G while training)

*Meal 3:(Post-WorkOut) 54g wpi w/serving of cordial

*Meal 4: 1 cup of rice, potato's, pumpkin, 3 oz chicken, 3 oz beef, 185g tuna

*Meal 5: 8 oz chicken w/serving of brocolli - 1 cup of green tea

*Meal 6: 50g casein w/milk & serving of brocolli - and 6 fish oil tablets

#########################################

TRAINING - Back/Forearms

Back

Wide grip pullups: 3x8
Barbell rows: 3x8
T-Bar rows: 3x8,6,6
Hammerstrength pulldowns: 1x12, 1x10 dropset 1x10
Machine bar pulldowns: 4x12-20
Hyper Extensions: 1x8 Note* (Only 1 set because I will be doing legs on Thursday)

Forearms

Wrist curls (Dumbell): 1x20, 1x15
Reverse wrist curls (Barbell): 2 x 12

Finished off my nitrix tablets.. going cold turkey come Thursdays session, although may have some coffee to deload

Anyways todays session was very heavy, maybe a bit too heavy.. next session will be as heavy as possible but with better form

It is obvious that I have manipulated my diet alot in the past two weeks.. I'm still trying to feel out a few things.. I need to up my greens again! Also cardio for tomorrow

**NaturalLoco** · 08-19-2009, 04:50 AM

Wednesday 19th August 2009

Feeling great today, but fell away after cardio.. so i took a nap

Todays Schedule

BCAA + G (1 serving)
Almost like HITT - chopped wood (5-10 minutes)

*Meal 1: 4 fried eggs, 27g wpi w/serving of cordial, serving of brocolli

CARDIO-LISS, 60 Minutes (560 calories!!)

*Meal 2: 54g wpi w/serving of cordial

*Meal 3: 1/2 cup rice, 8 oz chicken w/serving of brocolli

(1 hour nap)

*Meal 4: Same as meal 3, but with BCAA + G (1 serving)

*Meal 5: 6-8 oz chicken (estimate as was in drumstick form) /w serving of brocolli

*Meal 6: 50g casein w/milk ~ 6 fish oil tablets

End of day

**NaturalLoco** · 08-20-2009, 06:59 AM

Thursday 20th August 2009

Felt quite tired when i woke up.. needed to do a few things around the house blah!

Today's Schedule

*Meal 1: 54g wpi w/serving of cordial, 1/4 cup rice

*Meal 2: 8 oz chicken w/ 1/2 cup of cashew nuts

*Meal 3:(Pre-WorkOut) 6 oz chicken w/small glass of orange juice, 2 teaspons of coffee

(TRAINING - LEGS)

*Meal 4:(Post-WorkOut) 54g wpi, banana (BCAA + G - 1 serving)

*Meal 5: 2/5 cup rice, 6-8 oz salmon, 3 oz chicken w/serving of brocolli

*Meal 6: 4 fried eggs, 185 salmon, w/serving of brocolli

*Meal 7: 50g casein w/milk - 6 fish oil tablets

################################

TRAINING - Legs

Quads

Front squats 3x6,6,4
Leg press 3x8,10,5
Leg extensions 3xMax w/partials

Hamstrings

Lying leg curls 1x10, 1x8 w/partials
Seated leg curls 1x12, 1x8 dropset 1x5 + partials

Today's concept was no fear in the gym.. go as heavy as possible without excuses. I happened to drop the barbell doing Front squats on my last set but it happens.. I want the wheels

**NaturalLoco** · 08-21-2009, 11:42 PM

Friday 21nd August 2009

Legs felt like hell today.. going heavy takes it's toll, but I like it... today's workout will be much the same, heavy as possible and intense

Todays Schedule

*Meal 1: (BCAA + G, 1 serving): 1/4 cup rice, 27g wpi, 185g tuna

*Meal 2: (Pre-WorkOut): 405g salmon cooked w/1 onion, 1 tbs pb, 2bs olive oil

*Meal 3: (Post-Workout): 54g wpi, small glass of orange juice

*Meal 4: 8 oz steak, zuchinni, serving of brocolli

*Meal 5: 8 oz chicken, 2 oz steak w/serving of brocolli

*Meal 6: 50g casein/w milk

#######################################

TRAINING - Shoulders/traps/biceps

Shoulders

Military press: 3 x 7,5,4
Dumbell laterals: 3 x 10 w/partials
Bent over dumbell laterals: 3 x 10-12 w/partials
Barbell shrugs: 3 x 5,5,3
Behind the back pulldowns: 3 x 10,10,6

Biceps

E-Z bar preacher curls: 3 x 8,6,6
Alt dumbell curls: 2 x 5,6
Hammer curls: 1 x 10

Legs are still very sore from yesterday, despite stretching.. my body is still adapting to the heavier weights.. it may be the same story with todays workout WOOOOOOOOOOOOO

**NaturalLoco** · 08-22-2009, 07:31 AM

Saturday 22nd August 2009

Quads are still very sore from Thursdays workout.. i think it's a combo of front squats and going heavier overall.. Might up my calories slightly today, and wow cardio tomorrow :O

I think i have worked out what works well for me and what dosn't so next week you should find my diet being a lot more consistent. I will be varying the calories, adding cardio, and eating brocolli every solid meal. Fish oil tablets at days end is something i feel works well.. anyway here is.........

Today's Schedule

*Meal 1: (Pre-WorkOut) 27g wpi,1 tbs pb

TRAINING - Calves

*Meal 2: (Post-WorkOut) 54g wpi, glass of orange juice

*Meal 3: 1/4 cup rice, 8 oz chicken w/serving of brocolli

*Meal 4: 1/4 cup rice, potato, 4 oz chicken w/serving of brocolli

*Meal 5: 405g salmon

*Meal 6: 54g wpi, 1/2 cup rice, potato w/serving of brocolli

*Meal 7: 4 fried eggs

*Meal 8: 50g casein w/milk + 6 fish oil tablets

############################################

TRAINING - Calves

Seated Calf-Raises(Machine): 3 x 12
Leg press Calf-Raises: 2 x Max
Machine Calf-Raises: 2 x Max
Seated Calf-Raises(Dumbell): 2 x Max

**NaturalLoco** · 08-23-2009, 08:32 AM

Sunday 23rd August 2009

No cardio today.. legs are still a problem and look like they need more recovery.. I might again have to lower the leg volume.. not sure..

Today's Schedule

*Meal 1: 2 servings BCAA + G, 4 fried eggs, half tin of baked beans

*Meal 2: 54g wpi w/serving of cordial

*Meal 3: 8-10oz chicken w/brocolli & tbs pb

*Meal 4: 8-10oz chicken w/brocolli & tbs pb

*Meal 5: 54g wpi

*Meal 6: 3/4 cup rice, potato, 4oz beef & serving of coconut & onions

*Meal 7: 25g casein w/milk, & 6 fish oil tablets

**NaturalLoco** · 08-24-2009, 07:37 AM

WEEK 4 Monday 24th August 2009

WEIGHED IN TODAY @ 111.2 KG!! dropping about 2lbs a week which is great so far!

First downer day ever at the gym, had no energy and felt a lack of intensity..

Today's Schedule

*Meal 1: BCAA + G (1 serving), 4 fried eggs w/canola spray, 54g wpi w/ serving of cordial

*Meal 2: 1 cup of pasta w/bolognese and cheese (CHEAT BABY!!)

*Meal 3:(Pre-WorkOut) 300 g salmon cooked w/1tbs pb

TRAINING - Chest/Triceps BCAA + G (1 serving)

*Meal 4:(Post-WorkOut) 54g wpi w/serving of cordial

*Meal 5: 3/4 cup rice, potato, pumpkin, 4 oz beef, 105g Salmon

*Meal 6: 2 x (185g tuna tins)

*Meal 7: 25g casein w/milk + 6 fish oil tablets

####################################

TRAINING - Chest/Triceps

Chest

Incline dumbell press: 3 x 6,7,5
Flat dumbell press: 2 x 5
Incline dumbell flyes: 3 x 8-10
Cable crossovers: 2 x Max

Tricep

Tricep dips (weighted): BW x 6, 20kg x 6, 25kg x 5
Seated tricep pushdowns: 2 x 12
One-arm hammer push downs: 1 x 12, 1 x 12 x 12 x 12 (dropset)

Tomorrow I will be training at another gym.. thinking about moving there infact.. better environment, good equipment more of a bbers gym! Psyched about tomorrow

EDIT: really need to throw in some greens.. out of my mind ~ i cooked alot of brocolli tonight for tomorrow so no excuses

**NaturalLoco** · 08-26-2009, 01:14 AM

Tuesday 25th August 2009

Trained at another gym today.. environment was good, machines were good.. might join up there not sure..

Today's Schedule

*Meal 1: BCAA + G (1 serving), 27g wpi, 4 fried eggs w/canola spray, tin of baked beas

*Meal 2:(Pre-WorkOut) 2 x 185g tuna tins - 1/2 tbs pb

TRAINING - Back / Rear delts + cardio (20 minutes) *During training BCAA + G (1 serving)

*Meal 3:(Post-WorkOut) 54g wpi w/serving of cordial

*Meal 4: 1/2 cup pasta w/2-4 oz chicken & cheese, 100g Salmon w/serving of brocolli

*Meal 5: 305g Salmon w/serving of brocolli

*Meal 6: 35g casein w/milk + 6 fish oil tablets

###################################

TRAINING - Back / Rear Delts

Deadlifts: 2 x 4,3
Hammerstrength low pull: 3 x 8
Wide Grip Pullups: 2 x 8-10
Seated Row: 2 x 8-10
One-arm dumbell Row: 3 x 6,6,8

Rear Delts
Bent-over dumbell laterals: 3 x 8-12 w/partials

20 minutes post workout cardio

**NaturalLoco** · 08-27-2009, 06:52 AM

Wednesday 26th August 2009

Today absolutely sucked.. didn't eat properly, had trouble sleeping

Today's Schedule

*Meal 1: BCAA + G (1 serving)

CARDIO - LISS 50 minutes

*Meal 2: 54g wpi w/serving of cordial, 4 fried eggs, tin of baked beans

*Meal 3: 54g wpi w/serving of cordial.. 2 - 4 oz beef, serving of brocolli, potato & pumpkin

*Meal 4: BCAA + G (1 serving) 405g Salmon cooked w/1tbs pb, 1 onion, 2tbs olive oil

*Meal 5: 2 x 185g tuna tins

*Meal 6: 2 small glasses milk w/ 6 fish oil tablets (Ran out of casein.. need to get some more :O)

##########################################

Thread: NaturalLoco's dieting regime for competition in 2010 what??

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