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

[NaturalLoco]

Thursday 27th August 2009

Got up really late which threw off a few things today.. last night had a terrible sleep


Today's Schedule

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

*Meal 2: (Pre-WorkOut) 2 x 185g tuna tins w/serving of brocolli

x2 cups coffee

TRAINING - Quads *BCAA + G (1 serving) sip while training

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

*Meal 4: Potato, 6-8 oz chicken, serving of brocolli & corn

*Meal 5: 205g Salmon w/serving of brocolli = (salmon cooked w/1tbs pb, 3tbs olive oil + 1 onion)

*Meal 6: 200g Salmon w/serving of brocolli, 1/2 cup cashew nuts, 1 glass milk & 6 fish oil tablets


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TRAINING - Quads

Front Squats: 6 x 4,4,4,1,4,1 (ouch)
Leg Extensions: 2 x Max (w/negatives & partials)
Wide stance leg press: 2 x 8,20
Lunges: 2 x 6

*DC style stretching

Notes of the day: Felt like **** all day until the workout, got pumped up and did what I had to do. My middle quad is on fire, will do hamstrings later this week. I still need to get alot more strict on my diet.. it's working but i know i can do better.. time to **** off baked beans, have more rice and include more brocolli in my meals.. chicken too

[NaturalLoco]

Friday 28th August 2009

My metabolism is slowing up.. i think i might up my carbs, or atleast have them in small portions every meal


Today's Schedule


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

*Meal 2:(Pre-WorkOut) 270g Salmon cooked w/1tbs pb, half onion, 2tbs olive oil

TRAINING - Shoulders/biceps * BCAA + G (1 serving)

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

*Meal 4: 135g Salmon*, 1/2 cup rice w/2-4 oz chicken, 2 oz beef, potato w/serving of brocolli

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

*Meal 6: 6 oz chicken w/serving of brocolli

*Meal 7: Glass of milk w/6 fish oil tablets


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


TRAINING - Shoulders/biceps


Shoulders

Smith machine military press: 2 x 6,5, 1 x 3,2,1 (last set rest pause)
Dumbell laterals: 2 x 8-10 (w/partials)
One-arm laterals: 2 x 12-15
Bent over one-arm lateral: 3 x 12 (w/partials)

Biceps

Incline bicep curls: 2 x 6,8
Preacher curls: 2 x 6,6
Pulldown reverse preacher: 2 x Max
Hanging ez-bar curls: 2 x Max
Hammer one-arm machine curls: 2 x 10-12

Felt pretty good.. i will start including more shocking principles into my training i really like rest pause sets.. they feel really intense

[NaturalLoco]

Saturday 29th August 2009

Metabolism has gone to ****.. BIG CHEAT MEAL TODAY!!! WOOOOOOOO


Today's schedule

*Meal 1: BCAA + G (2 servings), 4 fried eggs w/canola spray, 27g wpi w/serving of cordial

*Meal 2: 1/4 cup pasta, 54g wpi w/serving of cordial

*Meal 3 [CHEAT MEAL]: 3 oz steak, KFC: 3 wicked wings, fries, zinger burger & large pepsi MAX

*Meal 4: 8 oz steak

*Meal 5: 1/2 tbs pb, 54g wpi w/serving of cordial

*Meal 6: 4 slices lowfat cheese, yogurt w/6 fish oil tablets


Lets see a boost tomorrow!!

[NaturalLoco]

Sunday 30th August 2009

metabolism feels alot better today.. hungry and my appetite is up, also including alot more green tea

Today's Schedule

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

*Meal 2: 405g salmon cooked w/1tbs pb, 2tbs olive oil, 1 onion

*Meal 3: 1/2 cup rice, 2 oz beef, 2 oz chicken

*Meal 4: 8 oz chicken

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

*Meal 6: 4 slices cheese, 1/2 tbs pb, yogurt & 6 fish oil tablets

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

[NaturalLoco]

Monday 31st August 2009

Felt great today, ready for business!!

Today's Schedule

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

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

*Meal 3: (Pre-WorkOut) 1/5 cup rice, 405g salmon cooked w/usual but only half onion & some brocolli

TRAINING - Hamstrings/Glutes (Whilst training BCAA + G - 1 serving)

*Meal 4: (Post-WorkOut) 54g wpi, banana

*Meal 5: 1/2 cup rice, 6 oz chicken, 2 oz beef, pumpkin and potato serving

*Meal 6: NEED TO EDIT************


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TRAINING - Hamstrings/Glutes


Hamstrings

Squats A2G (2 second pause @ Ground): 3 x 4,6,8
Lying leg curls: 3 x Max
Seated leg curls: 3 x Max
Hack Squat stiff leg deadlifts: 2 x 6,8

Glutes

Jeffersons: 2 x 6,8
One-leg push: 2 x 10
Cable glute push: 1 x 10


Notes: Workout felt really great, I am splitting up quads and hamstrings from now on to get some better development between the two and to up my calorie burning. A2G squats were done with a 2 second pause at the bottom of the movement

Will also be using calorieking.com to properly calculate my calories.. need to use this time effectively

[NaturalLoco]

Tuesday 1st September

Feel good today.. hamstrings and glutes are fine which is a good sign! May increase the volume next week Friend of mine also told me that i need to start counting my macros so im looking for a calculator atm i have googled and found some info but nothing concrete..

Today's Schedule

Meal 1: BCAA + G (1 serving - 20 calories) 8 oz chicken, (Calories 374) w/serving of brocolli

Meal 2: (Pre-WorkOut) 8 oz chicken, (Calories 374) w/serving of brocolli

TRAINING - Chest BCAA + G (1 serving - 20 calories)

Meal 3: (Post-WorkOut) 54 g wpi w/serving of cordial (Calories 296)

Meal 4: 8 oz chicken, (Calories 374) w/serving of brocolli
1 cup satay rice (Calories 433.6)

Meal 5: 7 oz chicken, (Calories 327)

Meal 6: yogurt, 6 fish oil tablets


2218 cals + yogurt (need to find out cals)

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

TRAINING - Chest

Chest

Hammerstrength bench press: 2 x 7 1 x Rest-pause MAX
Incline barbell press: 3 x 8,6,4
Flat cable flyes: 3 x Max
Incline dumbell flyes: 3 x Max
Pec dec: 2 x Max

[NaturalLoco]

Wednesday 2nd September 2009

Today i felt good, I think i prefer carbing up post workout.. I'll change if necessary, I need to start counting my macro's; will be using fitday.com to work it out


Today's Schedule

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

*Meal 2: 305g Salmon w/serving of brocolli

*Meal 3:(Pre-WorkOut) 185g tuna tin, 27g wpi w/serving of brocolli (2 cups coffee)

TRAINING - Back/biceps BCAA + G (1 serving) *sip while training

*Meal 4:(Post-WorkOut) 54g wpi, 1 banana

*Meal 5: 1 cup rice, 6 oz chicken, serving of brocolli

*Meal 6: 100g salmon, 2 oz chicken, 2 oz curry beef , yogurt, w/serving of brocolli

TODAYS CALORIE INTAKE: In total looking at about 2600; thanks to fitday.com

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


TRAINING - Back / Biceps


Back

Wide grip pullups: 3 x Max
Reverse grip pulldowns: 2 x Max
Barbell rows: 2 x 10
One-arm dumbell rows: 2 x 10
Wide grip pulldowns: 2 x Max

Biceps

Alternating Dumbell curls: 2 x 6
Hammer Dumbell one-arm curls: 2 x 8,10

[NaturalLoco]

Thursday 3rd September

Woke up today with a sore throat and a runny nose.. blah! Hopefully i get over this soon..


Today's Schedule


DAY OFF WEIGHT TRAINING!!


*Meal 1: BCAA + G (1 serving), 27g wpi, 185g tuna tin

*Meal 2: 8 oz chicken w/nandos hot sauce

*Meal 3: 54g wpi w/cordial, banana

*Meal 4: 405g Salmon cooked w/lemon salt, pepper

*Meal 5: 5 oz chicken, serving of brocolli, serving of green beans

*Meal 6: Yet to eat - will edit later

[NaturalLoco]

Thursday 10th September 2009

I havn't been logging my process the last week; I have been extremely busy, but not busy enough to not catch a cold.. Anyways I'm back and here is my first session back from nearly a week off

WorkOut

Barbell bench press: 3 x 5
Barbell Military Press: 3 x 5
T-Bar rows: 3 x 5
Wide grip pull ups: 2 x 5
Barbell Shrugs: 3 x 5

Decided to do a whole upperbody power session to catch up..

Also here are my macros complements of fitday.com:

Fats: 87.3
Carbs: 302.7
Protein: 367.6

Total: 3,505

Fat: 22% Carbs: 35% Protein: 43%

Looking at my diet it dosnt sound that accurate.. but atleast it gives me numbers and something to work with.. if you guys calculate your macros any way that is accurate please let me know

[NaturalLoco]

Friday 11th September

TRAINING - Lower Power

Front squats: - 3 x 4
Sumo deadlifts: - 3 x 5
leg press calf raises: - 3 x 8
Standing Machine calf raises: - 3 x 8

My Macros:

Fats: 122.6
Carbs: 210.8
Proteins: 308.5

Total: 3,226

[NaturalLoco]

Saturday 12th September 2009

Arms - Hyperthrophy

Skull crushers
superset w/
Alt dumbell curls

Tricep pushdown
superset w/
E-Z bar curls

Tricep Nautilus extension
superset w/
Bicep Nautilus curl

All (10-12reps)

Macros:

Fats: 103.8
Carbs: 177.1
Proteins: 385.1

Total 3,218


As of next week I will be doing laynes power/hypertrophy program, Hopefully it's a party

[NaturalLoco]

Sunday 13th September 2009

Total: 2800 cals

[NaturalLoco]

Monday 14th September 2009

Felt very tired today after a long weekend and bad sleep.. I took a nap today after uni to help me out

TRAINING - Upper power

Flat Barbell Bench Press: 3 x 5
Military Barbell Press: 3 x 5
Barbell Bent over row: 3 x 5
Barbell Shrugs: 3 x 5

Layne Norton style training program this week.. I did upper power and lower last week.. and since then my strength has gone up which is interesting since I am still dieting, and was very tired today!!

MACROS!!


Fats: 81.3

Carbs: 188.7

Protein: 387.9

Total: 3,117 (my chicken was marinated all 22 oz so most likely another 150-200 cals in total) 3300++

I think I will cut back the protein tomorrow and vary my other macros.. This week will decide how much I need to add and cut back on calories for the different days that I am training as this program is alot more intense then my previous program and total volume.

[mivi320]

Yo NL -

Just found this log. Subscribed!

Looking good in here - big fan of that upper routine you posted in your last post. Keep it up man!

[NaturalLoco]

Yo NL -

Just found this log. Subscribed!

Looking good in here - big fan of that upper routine you posted in your last post. Keep it up man!

Thanks Miv; Today same thing very tired, took another nap.. might be time for a cheat meal soon.. either that or more sleep

Tuesday 15th September 2009

TRAINING - Lower power

Squats: 160Kg: 1 x 5, 170Kg: 1 x 4, 180Kg: 1 x 4 (2nd set the barbell was falling off had to rack, 3rd set couldn't get the 5th up)
Stiff-legged deadlifts: 140Kg: 1 x 5, 180Kg : 2 x 5
Machine Calf Raises: 3 x 8
Seated Calf Raises: 3 x 8

MACROS

Fats: 62.8
Carbs: 177.5
Proteins: 350.8

Total: 2,710

*Note: Give 100-200 cals for marination of chicken so 2800+++

Still also having BCAA + G , and fish oil tablets

[NaturalLoco]

Wednesday 16th September 2009

Today is rest day and I really did need it...
I took a 3 hour nap between meals 3 & 4 and I feel alot better, I will incorporate some deep stretching on my off days to aid recovery starting tonight..

MACROS

Fats:
Carbs:
Proteins

WILL EDIT MACROS LATER : )

[NaturalLoco]

damn.. been really busy so I will be posting everything up to today..

Wednesday 16th September 2009


MACROS


Fats: 95.3
Carbs: 57.6
Proteins 346.3

TOTAL: 2,507

(Add 100-200 cals.. marinated my chicken breasts ; 17 oz)

[NaturalLoco]

Thursday 17th September 2009

[b]TRAINING - Hypertrophy (Chest/Triceps/Biceps)

CHEST

Flat Dumbell press: 3 x 10-12 reps
Barbell Incline press: 3 x 8-10 reps
Flat Dumbell Flyes: 3 x 10-12 reps

Triceps/Biceps

All tri/biceps are supersets

Triceps dips superset w/
Machine curls: 2 x 8-12 reps

Close-grip bench press superset w/
Barbell curls: 2 x 8-12 reps

Tricep Kick-backs superset w/
One-Arm Incline curl: 2 x 8-12 reps

Reverse pushdowns superset w/
Hammer dumbell curls: 2 x 10-12 reps


MACROS

Fats: 91.9
Carbs: 228.0
Proteins: 369.7

TOTAL: 3,302

(add 100-200 cals marinated my chicken breasts all 20 oz)

[NaturalLoco]

Friday 18th September 2009

TRAINING - Hypertrophy (Back/Shoulders/Traps)

Back

Wide grip pulldowns: 3 x 8-12 reps
HS Low row: 2 x 8-12 reps
T-Bar rows: 2 x 8-10 reps
Smith Machine Row: 2 x 8-10 reps **(With transition) to..
Close-grip pulldonws: 2 x 8-10 reps

Shoulders

Bent over dumbell laterals: 2 x 8-12 reps
One-arm bent over lateral: 2 x 10-12 reps
Single-arm cable front raises: 1 x 10 reps
Barbell Upright rows (heavy cheated): 3 x 8-10 reps
Single-arm cable cross lateral: 2 x 8-12 reps
Dumbell laterls: 2 x 8-12 reps

Traps

Dumbell Shrugs: 3 x 10-12 reps

**Notes of the day: Alot of volume i know.. but I am giving it a go.. results should be evident in a few weeks being calorie deficient.

MACROS

Fats: 88.5
Carbs: 257.3
Proteins: 361.1

TOTAL: 3,363

Calories should be up about 50++ (marinated chicken breasts)

[NaturalLoco]

Saturday 19th September 2009

TRAINING - Hypertrohpy (Quads/Hamstrings/Calves)

Quads/hamstrings

Note: Quads/hamstrings are supersetted

Front Squats superset w/
Lying leg curls: 3 x 8-12 reps

Close stance bottom leg press superset w/
Machine Squats A2G (Keeping tension on lower half): 3 x 8-10 reps

Leg Extensions superset w/
Seated leg curls: 3 x 10-12 reps

Calves

Machine calf raises: 3 x 10-12 reps
Seated calf raises: 3 x 10-12 reps


MACROS

Fats: 57.7
Carbs: 203.5
Proteins: 357.3

TOTAL: 2,814

Overall I think my calories were a bit to low today.. On training days I prefer to go 3000++ especially on a leg day.. I'll make adjustments this week and go from there

[NaturalLoco]

Sunday 20th September 2009

MACROS

Fats: 69.0
Carbs: 262.7
Proteins: 335.2

TOTAL: 3,067

(Add 100-150 cals, I marinated my chicken breast; 16 oz)

Probably a bit more then i need for an off-day but I felt abit tired.. so i upped the cals

[NaturalLoco]

Monday 21st September 2009

TRAINING - Upper Power

Barbell bench press: 3 x 5
Barbell Military press: 2 x 4, 1 x 3
Rack deadlifts: 2 x 5 (pulled a muscle in my right lower lat)

**stretched (i think i have a light strain.. no training for me tomorrow)


MACROS

Fats: 108.2
Carbs: 196.0
Proteins: 324.6

TOTAL: 3,079

[NaturalLoco]

Tuesday 22nd September 2009

Back still sore.. I iced it yesterday.. hopefully it will pull up good for the rest of the week

MACROS

Fats: 75.0
Carbs: 213.3
Proteins: 345.8

TOTAL: 3,014

[NaturalLoco]

Wednesday 23rd December 2009

Another day off, although this is my scheduled day off.. Just thinking about my injury.. I think I could have walmed up alot better.. possibly even doing a row before my rack pulls.. Oh well next time, I learnt..

MACROS

Fats: 84.8
Carbs: 181.1
Proteins: 354.7

TOTAL: 3,014

[NaturalLoco]

Thursday 24th December 2009

Back feels great today, I don't want to push it to hard, so all chest excercises will be machine based

TRAINING - Chest/Arms(Triceps/Biceps) - Hypertrophy

Chest

Hammerstrength bench press w/transition
Hammerstrength Incline bench press: 3 x 10-12 reps each

Cable cross overs w/transition
Pec Dec: 3 x 10-12 reps each

Arms - Triceps/biceps

Skull crushes superset w/
Alt dumbell curls: 3 x 8-12 reps

Tricep pushdowns superset w/
close-grip preacher curls: 3 x 8-12 reps

One-arm cable-cross pushdowns superset w/
One-arm hammer curls: 3 x 10-12 reps

MACROS

Fats: 96.0
Carbs: 203.7
Proteins: 331.1

TOTAL: 3,035

[NaturalLoco]

Friday 25th September 2009

Again, back feels good today.. not really trying to push it.. I have been focusing on width lately, I think I will start focusing on lower lats abit more in the future

TRAINING - Hypertrophy - Back/Shoulders

Back

Reverse grip pulldowns: 3 x 8-12 reps
T-bar machine rows: 3 x 8-12 reps
Reverse grip DY Barbell rows: 3 x 10 reps
Seated rows: 3 x 8-10 reps

Shoulders

One-arm cable cross side laterals: 2 x 10-12 reps
One-arm cable side raises: 2 x 10-12 reps
One-arm dumbell upright row: 2 x 8 reps
One-arm bent over dumbell lateral: 3 x 10-12 reps
One-arm machine shrugs: 2 x 8-12 reps
Dumbell shrugs w/superset: 2 x 12 reps x superset 10 reps

MACROS

Fats: 113.9
Carbs: 246.9
Proteins: 342.4

TOTAL: 3,409

[NaturalLoco]

Saturday 26th September 2009

Woke up in the morning and felt like dogs balls: 3 x coffee, and still asleep.. I really need to get use to these Saturday mornings..

TRAINING - Hypertrophy - Quads/Hamstrings/Calves

Legs

Squats : 3 x 8,8,7
Reverse Hack Squats: 2 x 8,6

Stiff Leg Deadlifts: 4 x 8
Standing Leg curls: 3 x 8-12 reps

Lunges: 2 x MAX (w/very short rest)

Calves

Seated Calf Raises: 6 x 12 reps

MACROS

Fats: 135.1
Carbs: 219.0
Proteins: 403.3

TOTAL: 3,782

I felt like I needed a bit more calories today, having a morning session.. my protein intake went up.. It helped that it was the AFL Grand Final (aussie football) and my family had a feast, plenty of chicken and prawns!!

[NaturalLoco]

Sunday 27th September 2009

Went to a local comp today INBA Vics.. not bad

MACROS

Fats: 118.7
Carbs: 231.8
Proteins: 302.4

TOTAL: 3,233

A bit more then I usually have.. but I know i need it I feel really tired.. my hamstrings/glutes are on fire from yesterday

So much for the calorie bump

[NaturalLoco]

Monday 28th September 2009

The extra calories made me feel pretty good so i went for it today

TRAINING - Upper Power

Barbell bench Press: 100kg x 5, 120kg x 4, 140kg x 1 x 1
Barbell Military Press: 90kg x 5, 100kg x 3
Wide grip pulldowns: Stack + 10kg, Stack + 15kg, Stack + 20kg x 5
Barbell shrugs: went light on these because I didn't want to push my back, felt a little sore 5 plates x 5

6 sets one-arm cable rear delts (left side)


MACROS

Fats: 78.5
Carbs: 181.0
Proteins: 343.9

TOTAL: 2,898

[mivi320]

Tuesday 29th September 2009

The extra calories made me feel pretty good so i went for it today

TRAINING - Upper Power

Barbell bench Press: 100kg x 5, 120kg x 4, 140kg x 1 x 1
Barbell Military Press: 90kg x 5, 100kg x 3
Wide grip pulldowns: Stack + 10kg, Stack + 15kg, Stack + 20kg x 5
Barbell shrugs: went light on these because I didn't want to push my back, felt a little sore 5 plates x 5

6 sets one-arm cable rear delts (left side)


MACROS

Fats: 78.5
Carbs: 181.0
Proteins: 343.9

TOTAL: 2,898

Looking spot on NL. Keep working brotha!