For my previous journal, click here (http://forums.johnstonefitness.com/showthread.php?t=44977)

So I've finished university for 4 months and have decided to spend my time slowly building some lean mass, as well as working 2 or 3 jobs. If you don't know what C.H.A is it stands for Carb Haters Anonymous, created by Team Scivation. For more info, read this (http://www.scivationbooks.com/chadiet.htm) and then download the PDF.

I've actually signed up with those guys, as they are all natural bodybuilders and get the job done for a lot of people.

LET'S DO THIS!

Nutrition
I'm starting off with the 1800 calorie plan, which sounds low, but read on.

Every meal consists of ~42g protein, ~15g fat and ~0g carbs. Then, I have 6 servings of veggies and 2 servings of fruit per day. On workout days, I have 4 servings of complex carbs with my post workout meal. So an example meal plan would be something like...

M1: 3 whole eggs, 6 egg whites, 6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 156g broccoli, 32g peanut butter
M4: 6oz turkey, 156g broccoli, 24g mixed nuts
M5: 55g protein powder, 80g oatmeal, 3tsp olive oil (PWO, so no veg/fruit)
M6: 6oz turkey, 156g broccoli, 32g peanut butter, 3.5oz blueberries

All portions are based of servings. If you read the PDF you will know what I'm talking about. :)

Training
I'm gonna be using the Tri-Phase Training that I started using towards the end of my last journal. I will begin with Phase 1, and I will edit this post with Phases 2 and 3 when I come to them as well as a post in the right place chronologically.

Phase 1—Volume

The goal of Phase 1 is to increase the volume (number of sets) each week. In addition to adding sets each week you should always strive to lift a greater load each workout.

* Week 1 = 2 sets per exercise
* Week 2 = 3 sets per exercise
* Week 3 = 4 sets per exercise
* Week 4 = 5 sets per exercise

Rest time = ~90 seconds between sets.

Tuesday - Back + Traps
Deadlift --- 2-5 x 6-10
Pull-Up --- 2-5 x 6-10
Bent Over Row --- 2-5 x 6-10
BB Shrug --- 2-5 x 6-10
DB Shrug --- 2-5 x 6-10

Wednesday - Chest + Shoulder
Bench Press --- 2-5 x 6-10
Incline DB Press --- 2-5 x 6-10
Dips --- 2-5 x 6-10
Military or DB Press --- 2-5 x 6-10
DB Side Lateral --- 2-5 x 6-10

Friday - Legs
Squats --- 2-5 x 6-10
Stiff Leg Deadlift --- 2-5 x 6-10
Leg Press or DB Lunges --- 2-5 x 6-10
Leg Extension --- 2-5 x 6-10
Leg Curl --- 2-5 x 6-10

Saturday - Arms + Calves
BB Curl --- 2-5 x 6-10
Close Grip Bench --- 2-5 x 6-10
Skull Crusher --- 2-5 x 6-10
DB Curl --- 2-5 x 6-10
Standing Calf Raise --- 2-5 x 6-10
Seated Calf Raise --- 2-5 x 6-10

I will also be doing 2 ab workouts per week, on whichever days I choose. This is because I want to improve my core strength a bit to help with squats and deadlifts.

Ab Workout #1
Decline Crunches --- 3 X 8-12
Back Extensions --- 3 X 8-12

Ab Workout #2
Lying or Hanging Leg Raises --- 3 x 8-12
Torso Twist --- 3 x 8-12

Cardio
I will be performing 30 minutes of cardio in the morning on OFF days OR 20 minutes after weights with heart rate 130-150. Some days I work in the gym, and some I do not so I'll do a combination of these.

Supplements
I'll be using the following supplements:

Xtend - 4 scoops during workout
Mulitivation - 1 tablet with breakfast
Fish Oil - 2 tablets with meals 1,3,5

Stats
Here are my starting stats: Left/Right

Quads: 24.25" / 24.5"
Calves: 15.5" / 15.5"
Forearms: 11.5" / 11.5"
Arms: 13.5" / 14"
Arms (flexed): 14.5" / 15"
Shoulders: 43.5"
Chest: 36.75"
Waist: 31"
Weight: 186lbs

Sunday 7th June

Nutrition
M1: 3 eggs, 6 egg whites, ~6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey breast, 24g mixed nuts, 156g broccoli
M4: 6oz turkey breast, 24g mixed nuts, 156g broccoli
M5: 6oz tuna, 3tsp olive oil, 156g broccoli
M6: 55g protein powder, 32g peanut butter, 3.5oz blueberries

Training
N/A

Monday 8th June

Nutrition
M1: 3 eggs, 6 egg whites, 6.5oz grapefruit, 2 fish oils
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey breast, 32g peanut butter, 156g broccoli, 2 fish oils
M4: 6oz turkey breast, 3tsp olive oil, 156g broccoli
M5: 6oz tuna, 3tsp olive oil, 156g broccoli, 2 fish oils
M6: 55g protein powder, 32g peanut butter, 6.5oz grapefruit

Training
N/A

Tuesday 9th June

Nutrition
M1: 3 eggs, 6 egg whites, 3.5oz blueberries
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 6oz turkey, 32g peanut butter, 156g broccoli
WORKOUT: 4 scoops Xtend
M5: 55g protein powder, 3tsp olive oil, 80g oatmeal (dry weight)
M6: 6oz tuna, 3tsp olive oil, 156g + broccoli, 3.5oz blueberries

Training
Back + Traps

Deadlift
100 x 10
102.5 x 6

Pull-Up
BW x 8
BW x 5

Bent Over Row
60 x 9
60 x 8

BB Shrug
90 x 10
100 x 8 (grip)

DB Shrug
30 x 10
34 x 10 (easy)

:tu:good luck with this ..gunna be watching how this develops.

I'm also interested to see how this works out for you. I don't know how you can stomach 6 eggs in the morning. I tried it once and almost puked.

Hi Foley. Congrats on surviving your first year at uni! Did you manage to loose the "love handles" you sqeezed out the way in your avatar pic??

:tu:good luck with this ..gunna be watching how this develops.
It's gonna be one hell of a mental ride, the next couple weeks anyway.

I'm also interested to see how this works out for you. I don't know how you can stomach 6 eggs in the morning. I tried it once and almost puked.
I can eat anything at any time of day. That goes for beer/alcohol too, but I don't drink much anymore.

Hi Foley. Congrats on surviving your first year at uni! Did you manage to loose the "love handles" you sqeezed out the way in your avatar pic??
Kinda. I'll upload some pics from Sunday in a minute.

Yeah, I don't know what it is with the eggs I just can't stomach more than two at once. It's tuna in the mornings for me these days.

June 7 Progress Pictures

http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0001-1.jpg


http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0002-1.jpg


http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0004-1.jpg

Yeah, I don't know what it is with the eggs I just can't stomach more than two at once. It's tuna in the mornings for me these days.
I don't see how you can do tuna but not eggs. :lol:

I don't see how you can do tuna but not eggs. :lol:

http://upload.wikimedia.org/wikipedia/en/thumb/6/6f/Worcestershire_sauce.jpg/180px-Worcestershire_sauce.jpg

http://upload.wikimedia.org/wikipedia/en/thumb/6/6f/Worcestershire_sauce.jpg/180px-Worcestershire_sauce.jpg

:nod:

Lashing of WS is a staple in my home-made burgers. ~200g mince, "a load" of finely diced red onion, a generous pinch of chili powder, salt & pepper and a Jamie Oliver-esque "wopping" of WS = mmm :D

For my previous journal, click here (http://forums.johnstonefitness.com/showthread.php?t=44977)

So I've finished university for 4 months and have decided to spend my time slowly building some lean mass, as well as working 2 or 3 jobs. If you don't know what C.H.A is it stands for Carb Haters Anonymous, created by Team Scivation. For more info, read this (http://www.scivationbooks.com/chadiet.htm) and then download the PDF.

I've actually signed up with those guys, as they are all natural bodybuilders and get the job done for a lot of people.

LET'S DO THIS!

When you say you signed up do you mean you here:
http://www.scivation.com/teamscivation.htm

If so what's the deal with it. I've been pretty disappointed with my progress so far. If I'm honest I've barely made a dent in my physique since I've started. Having some quality guidance might be a good option.

whats the reasoning for the fat consumption PWO meal 5 ?....is it to do with help raising the Testosterone levels?.....i always thgt fat was a no no after workouts due to slowing down absorbtion.

whats the reasoning for the fat consumption PWO meal 5 ?....is it to do with help raising the Testosterone levels?.....i always thgt fat was a no no after workouts due to slowing down absorbtion.

The whole diet is based on insulin control and fat helps to control insulin. Read the PDF for more info. I would find it but I'm playing Football Manager 2009! :evil:

The whole diet is based on insulin control and fat helps to control insulin. Read the PDF for more info. I would find it but I'm playing Football Manager 2009! :evil:

FM09 Class game that - will be playing some when i get home!

Good luck with the programme by the way!

FM09 Class game that - will be playing some when i get home!

Good luck with the programme by the way!

It's a good game, but far too addictive. It almost ruined my first A Level year. :mad: Trying to find a good tactic for Man Utd at the moment.

At least you have a few quid to spend on decent players, I'm trying to get into the CL with Hibs and only pennies to spend hahaha - yes way too addictive!

On tap for tonight is Chest + Shoulders. I had a real bad time with this workout last week so I'm hoping for a much better performance tonight. I've started training with my mate. I started him off on a modified Starting Strength routine and his strength has improved tremendously in the 3 months he's been at it. He's now switching over to a bodypart split and is doing the Tri-Phase training with me. It's nice to train with someone who is really into it and will turn up and get the job done. :nod:

Wednesday 10th June

Nutrition
M1: 3 eggs, 6 egg whites, 6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey breast, 32g peanut butter, 156g broccoli
M4: 6oz turkey breast, 32g peanut butter, 156g broccoli
WORKOUT: 4 scoops Xtend
M5: 55g protein powder, 3tsp olive oil, 80g oatmeal (dry weight)
M6: 6oz tuna, 3tsp olive oil, 156g broccoli, 6.5oz grapefruit

Training
Chest + Shoulder

Bench Press
70 x 10
72.5 x 5

Incline DB Press
24 x 10 (easy)
26 x 5

Dips
BW x 10 (easy)
BW+5 x 10

Military Press
40 x 5
30 x 7

DB Side Lateral
6 x 10 (easy)
8 x 7

I am intriguied.

Thursday 11th June

Nutrition
M1: 55g protein powder, 3tsp olive oil, 3.oz blueberries
M2: 6oz turkey breast, 32g peanut butter, 156g broccoli
M3: 6oz turkey breast, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 55g protein powder, 3tsp olive oil
M6: 6oz tuna, 3tsp olive oil, 156g broccoli, 3.5oz blueberries

Training
N/A

Yesterday was a real challenge to fit meals in. I worked from 9-3 and then 5 til 11.30. I had a 30 minute break about 12-12.30 and a 15 minute break about 9.30. This is also why I had so many shakes. :nod: Right now I am working at gym, and will train legs ~ 1pm. Squats, Stiff Leg Deadlifts and some machine work. :bb:

Please don't quote incomplete daily write-ups.. ;)

Friday 12th June

Nutrition
M1: 3 eggs, 6 egg whites, 6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil, 156g broccoli
WORKOUT: 4 scoops Xtend
M3: 6oz turkey, 32g peanut butter, 257g brown rice
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 55g protein powder, 3tsp olive oil
M6: 6oz tuna, 3tsp olive oil, 156g broccoli

Training
Legs

Squat
70 x 10
80 x 9

Stiff Leg Deadlift
60 x 10
70 x 10

Leg Press
100 x 10
125 x 10

Leg Extension
60 x 10
80 x 8

Leg Curl
15 x 10
20 x 10

Decline Crunch
10 x 12
15 x 12
20 x 10

Lying Back Extension
4 x 10 (2 x 2kg db)
5 x 12 (1 x 5kg plate)
5 x 8 (1 x 5kg plate)

I read that I am to expect a drop in strength for the first two weeks whilst my body transitions from using carbs to using fat for fuel. This is the first workout I noticed it, especially during squats. 80 should fly up to be honest. Part of that is I'm taking it easy to work on form a bit more, but still. Things will get better from here. :nod:

I read that I am to expect a drop in strength for the first two weeks whilst my body transitions from using carbs to using fat for fuel. This is the first workout I noticed it, especially during squats. 80 should fly up to be honest. Part of that is I'm taking it easy to work on form a bit more, but still. Things will get better from here. :nod:

How long have you been on the diet so far? Had any trouble with headaches?

I started on Sunday and had one little tiny headache on Tuesday I think it was. I just read what you wrote yesterday. Yeah, I signed up for their diet plans. It's FREE, but takes about two weeks to come. I would go for it, the guys know what theyre doing, as they are a bunch of pro natural bodybuilders. :D Check this out. (http://forum.bodybuilding.com/showthread.php?t=116376631)

I started on Sunday and had one little tiny headache on Tuesday I think it was. I just read what you wrote yesterday. Yeah, I signed up for their diet plans. It's FREE, but takes about two weeks to come. I would go for it, the guys know what theyre doing, as they are a bunch of pro natural bodybuilders. :D Check this out. (http://forum.bodybuilding.com/showthread.php?t=116376631)

I'll let you be my guinea pig. ;)

I'll let you be my guinea pig. ;)

I'm down with that. I have 4 months with little to do so I expect some results. YEAH BUDDY!

I'm down with that. I have 4 months with little to do so I expect some results. YEAH BUDDY!

Living the dream. :nod:

I'm down with that. I have 4 months with little to do so I expect some results. YEAH BUDDY!

Best of Luck :tucool:

Good luck Foley. I'll be eating carbs for us both!

Good luck Foley. I'll be eating carbs for us both!
D, I read your post re people not trying hard enough. I might be one of those people you were commenting on, I'm not sure. Even if I'm not, it has lit my fire a little more. :nod:

Saturday 13th June

Nutrition
M1: 3 eggs, 6 egg whites, 6.5oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 6oz turkey, 32g peanut butter, 257g brown rice
M3: 55g protein powder, 3tsp olive oil, 156g broccoli
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 55g protein powder, 3tsp olive oil
M6: 6oz tuna, 3tsp olive oil, 156g broccoli, 3.5oz blueberries

Training
Arms/Calves

BB Curl
35 x 10 - PR
37.5 x 5

Close Grip Bench
57.5 x 10 - PR
60 x 10 - PR

Skull Crusher
27.5 x 7 - PR
27.5 x 7

DB Curl
17.5 x 6 - PR
15 x 7

Smith Standing Calf Raise
90 x 9 - PR
90 x 9

Seated Calf Raise
55 x 10 - PR
60 x 7 - PR

Lying Leg Raise
BW x 8
BW x 5
BW x 3

Torso Twist (5 lying, 5 sat)
BW x 10
BW x 10
BW x 10

YAY for PRs. :)

good luck foley!

sidebar: tuna > eggs. :lol:

good luck foley!

sidebar: tuna > eggs. :lol:

Cheers. Oh and

WHAT DOES EVERYONE HAVE AGAINST EGGS? :doh: :lol:

WHAT DOES EVERYONE HAVE AGAINST EGGS? :doh: :lol:

What a bunch of weirdos. I've been eating 6 eggs/day for all of 2009 so far. :nod:

What a bunch of weirdos. I've been eating 6 eggs/day for all of 2009 so far. :nod:

Good man. Hope the cholesterol isn't doing you any harm. :rolleyes: :lol: I don't get it, eggs are one of the cheapest protein sources available.

What a bunch of weirdos. I've been eating 6 eggs/day for all of 2009 so far. :nod:
Good man. Hope the cholesterol isn't doing you any harm. :rolleyes: :lol: I don't get it, eggs are one of the cheapest protein sources available.
See, I was eating eight whole eggs per day along with 3/4 pound of steak and my blood pressure shot through the roof. There's nothing I love more than a four egg omelete with colby-jack cheese and three slices of turkey bacon.:drool:

Grapefruit > everything

I don't get it, eggs are one of the cheapest protein sources available.
Along with that, the beauty of eggs is that they allow for so much variety. I think Mast has posted a peanutbutter omelet recipe before. :lol:
See, I was eating eight whole eggs per day along with 3/4 pound of steak and my blood pressure shot through the roof.
That's weird that your blood pressure went up. I don't think cholesterol (either serum or dietary) is linked to blood pressure. Usually it's sodium that's the dietary culprit when it comes to higher blood pressure. :)


Sorry for the derail, Mr. Foley :o

Grapefruit > everything
Now you're talking, Pete. :drool: On the current diet I'm on, I can choose between grapefruit and blueberries. Grapefruit is about 1/3 of the price for the same amount of carbs, so I'm having to learn to like it somewhat. :nod:

That's weird that your blood pressure went up. I don't think cholesterol (either serum or dietary) is linked to blood pressure. Usually it's sodium that's the dietary culprit when it comes to higher blood pressure. :)
I know, the mass amounts of garlic salt dumped on the steak may have had something to do with it also.:p
Now you're talking, Pete. :drool: On the current diet I'm on, I can choose between grapefruit and blueberries. Grapefruit is about 1/3 of the price for the same amount of carbs, so I'm having to learn to like it somewhat. :nod:
I've been ingesting more grapefruit after I saw your link to the entire diet program. It's not too hard for me seeing as how I love the stuff.

hey, dont get me wrong, i LOVE eggs. but after about 3 i start to feel disgusting :lol:

tuna though... i could eat that for every meal

hey, dont get me wrong, i LOVE eggs. but after about 3 i start to feel disgusting :lol:

tuna though... i could eat that for every meal

That sounds like a dare to me.. ;)

End of Week 1 Progress

Stats
WEIGHT: 184.5 (-1.5)

Quad Left: 24 (-0.25)
Quad Right: 24.25 (-0.25)

Calf Left: 15.75 (+0.25)
Calf Right: 15.5 (-)

Forearm Left: 11.5 (-)
Forearm Right: 11.5 (-)

Arm Left: 13.25 (-0.25)
Arm Right: 13.75 (-0.25)

Arm Left (flexed): 14.5 (-)
Arm Right (flexed): 15 (-)

Shoulders: 46.25 (+2.75) *
Chest: 37 (+0.25)
Waist: 30.75 (-0.25)

* Measured incorrectly at Week 0

Nutrition
Excellent - 42/42 meals (cheat meal tonight)

Weight-training
4/4 workouts completed. I hit PRs in my arms/calves workout on most exercises.

Cardio
2 x 20 minute sessions done PWO. Ideally I need to do 4 x 20 minutes post workout, or 3 x 30 minutes on off days. Need to work harder on this.

Abs/Core
2/2 workouts completed. This week coming, I will not do them back-to-back!!!

Supplements
The Xtend is still going well. I need to buy some fish oils as I ran out midweek and haven't been bothered to go buy some. :spank:

That sounds like a dare to me.. ;)

i'm in if you do the same with eggs :p:lol:

btw, newb question but is meal 2 your postworkout meal? i'm actually trying to get my diet right myself. do you have meal 1, wait an hour, do your workout, then 1/2 an hour later have meal 2?

i'm in if you do the same with eggs :p:lol:

btw, newb question but is meal 2 your postworkout meal? i'm actually trying to get my diet right myself. do you have meal 1, wait an hour, do your workout, then 1/2 an hour later have meal 2?

I actually just found a place that sells eggs a lot cheaper, so maybe. :P

Good question. Basically, I can use any of my meals as postworkout, as they are all the same. I will eat a meal 1-2 hours before I lift. I then lift and sip on Xtend during the workout. Then I will eat the next meal 30-45 minutes after I finish lifting/cardio. Some days I train in the morning so will have a meal before. Other times I train in the evening, so will have 3 or even 4 meals in me before I lift. It doesn't matter too much.

ahh k. yup gotcha. :tu: and when you work out in the morning, its not a good idea to lift on an empty stomach? i'm currently doing my workouts at night but was thinking about switching to before work but including a meal beforehand might be stretching it for time.

ahh k. yup gotcha. :tu: and when you work out in the morning, its not a good idea to lift on an empty stomach? i'm currently doing my workouts at night but was thinking about switching to before work but including a meal beforehand might be stretching it for time.
It's not a good idea to lift with nothing in you, but some people take Xtend (scivation product) and/or other supplements upon waking and then go lift, without actually eating anything. Check out Mastovers journal as he does this.

What a bunch of weirdos. I've been eating 6 eggs/day for all of 2009 so far. :nod:

I've been eating 4 every morning.

You're looking very strong and lean in your latest pics too, Foley. :)

Sunday 14th June

Nutrition
M1: 3 eggs, 6 egg whites, 6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: cheat - marinaded lamb, sausages, potatoes, salad, salad cream, feta cheese, pitta bread, ciabatta, tzatziki
M5: 55g protein powder, 3tsp olive oil
M6: 6oz turkey/tuna, 3tsp olive oil, 156g broccoli, 3.5oz blueberries

Training
N/A

I'm thinking of buying a new protein powder that has lower carbs, than the True Whey that I use from MyProtein. I've been looking at Sci-Mentor's Whey Isolate, which has less than 1g carbs for the ~42g protein I need for a meal. £27.99 +p&p for 1.5kg, from discount supps.

What a bunch of weirdos. I've been eating 6 eggs/day for all of 2009 so far. :nod:

Is that 6 a once? I could easily eat six a day in different sitting.

hey, dont get me wrong, i LOVE eggs. but after about 3 i start to feel disgusting :lol:

This is what I'm talking about. After 3 eggs I want to vomit. However, if I eat them with ham that neutralises the affect.

Is that 6 a once?
:nod: :eat:

Monday 15th June

Nutrition
M1: 3 eggs, 6 egg whites, 6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 55g protein powder, 3tsp olive oil
M6: 6oz tuna, 3tsp olive oil, 156g broccoli, 3.5oz blueberries

Training
N/A

Woke up at 8.45am this morning and was going to do some cardio but then my brother wanted a lift to school. So being the nice guy I am, I drove him to school. To make up for this, I will have to do about 45 minutes on Thursday morning. :spank:

Tuesday 16th June

Nutrition
M1: 3 eggs, 6 egg whites, 6.5oz grapefruit
M2: 6oz turkey, 32g peanut butter, 156g broccoli
WORKOUT: 4 scoops Xtend
M3: 55g protein powder, 80g oats, 32g peanut butter
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 55g protein powder, 3tsp olive oil
M6: 6oz tuna, 3tsp olive oil, 156g broccoli, 3.5oz blueberries


Training
Back + Traps

Deadlift
102.5 x 10
105 x 6
102.5 x 6

Pull-Up
BW x 8
BW x 4
BW x 2

Bent Over Row
60 x 10
62.5 x 6
60 x 6

BB Shrug
100 x 10
105 x 5 (grip)
102.5 x 6 (grip)

DB Shrug
36 x 10
38 x 10
40 x 5

Just had an awesome back/traps workout. The aim of phase 1 is to increase the overall amount of weight moved each session, by increasing the volume. This week was 3 sets. I think I bettered every exercise over last weeks performances. Where I could only muster 6 reps, I dropped the weight, as the aim is to hit every set in the 6-10 range.

I think I also need to invest in some decent lifting straps. I found some leather ones for £10-£12 ish so they will probably be bought soon. I hate limiting myself just because I can't hold the damn bar long enough.

As per instructions, I will be adding some carbs to meal #1.

As per instructions, I will be adding some carbs to meal #1.

Is that from Team Scivation?

I'm considering trying the Tri-Phase workout as well once I've finished with my week off. I've just been reading up on it. For diet I'm thinking of trying their bulking for mesomorphs plan. Am I a mesomorph? I don't think so, but then I find it hard to fit in any of the categories.

Is that from Team Scivation?

I'm considering trying the Tri-Phase workout as well once I've finished with my week off. I've just been reading up on it. For diet I'm thinking of trying their bulking for mesomorphs plan. Am I a mesomorph? I don't think so, but then I find it hard to fit in any of the categories.

Yeah, I sent off my weekly progress and the reply I got was to add carbs to M1.

Give the Tri-Phase a go. And why not just sign up and let them sort out the nutrition plan for you?

How did I miss this? :doh:

I'd wish you good luck, but I know you aren't going to need it! :tucool:

How did I miss this? :doh:

I'd wish you good luck, but I know you aren't going to need it! :tucool:

No worries man. And cheers, but that now puts the pressure back on me to succeed. :evil: :spaz:

Yeah, I sent off my weekly progress and the reply I got was to add carbs to M1.

Give the Tri-Phase a go. And why not just sign up and let them sort out the nutrition plan for you?

Yeah, could do. You said it takes a couple of weeks for them to get back to you. I could start on the BFM diet and then take up whatever they say.

I can't wait to start lifting again.

Have you experienced any headaches or interrupted sleep since you've been on low carb for a while?

Wednesday 17th June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, 6.5oz grapefruit
M2: 6oz turkey, 32g peanut butter, 156g broccoli
WORKOUT: 4 scoops Xtend
M3: 55g protein powder, 32g peanut butter, 80g oatmeal
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: cheat - dominos pizza etc
M6: 55g protein powder, 3tsp olive oil

Training
Chest + Shoulder

Bench Press
72.5 x 10
75 x 7
72.5 x 6

Incline DB Press
26 x 6
24 x 5
22 x 8

Dips
BW+10 x 7
BW+10 x 6
BW+10 x 4

Military Press
30 x 9
30 x 4
25 x 9

DB Side Lateral
8 x 6
6 x 8
6 x 6

Yeah, could do. You said it takes a couple of weeks for them to get back to you. I could start on the BFM diet and then take up whatever they say.

I can't wait to start lifting again.
Funnily enough, I started on their lean mass diet. Well I say that, I just are protein/carbs/fat/veg at every meal.

Have you experienced any headaches or interrupted sleep since you've been on low carb for a while?
I had one headache, but I don't think that had much to do with low carbs. And my sleep has been fine, I get around 7-8 hours a nice, which is the same as always really.

I have noticed I don't get tired mid afternoon like I used to do, which I put down to the lower carbs. Fats are gooooooooooood. :D

Hey foley, i take it your cutting?

If you are hows this diet treating you, im looking for something like this as my current diet really isnt working. Are you retaining most/all of your lean mass while cutting and how does the diet make you feel throughout the day, energy levels, mood etc etc

Cheers :tucool:

Hey foley, i take it your cutting?

If you are hows this diet treating you, im looking for something like this as my current diet really isnt working. Are you retaining most/all of your lean mass while cutting and how does the diet make you feel throughout the day, energy levels, mood etc etc

Cheers :tucool:

I'm actually trying to add some size at the moment. Energy wise, I was a bit lacking last week but this week seems a lot better. I haven't noticed a change in mood or sleep or anything like that. Carbs wise I'm on oatmeal at M1 and postworkout, as well as broccoli, grapefruit and blueberries during the day. What does your current diet look like, maybe I can give you a couple of unprofessional pointers?

So I was having a really bad day yesterday and the day before so decided to have some pizza. Instead of eating the whole damn thing, I gave some to my bro. At the end, I didn't feel stuffed or ill or anything like I normally do. Back on it as of M6 last night.

Thursday 18th June

Nutrition
WORKOUT: 1 scoop Xtend (cardio)
M1: 55g protein powder, 3tsp olive oil
M2: 3 eggs, 6 egg whites, 3.5oz blueberries
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 6oz tuna, 3tsp olive oil, 6.5oz grapefruit

Training
30 minutes Cardio - AM

I'm running out of protein powder and forgot to place my order on Wednesday. This means it probably won't come until Monday now. :cry: I have some left, but I dunno if it will be enough for 6 shakes....

Friday 19th June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, 6.5oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3:
M4:
M5:
M6:

Training
Legs

Squat
80 x 10
85 x 10
90 x 7

Stiff Leg Deadlift
75 x 10
80 x 10
85 x 8

Leg Press
150 x 10
175 x 10
200 x 10

Leg Extension
80 x 8
80 x 6
70 x 8

Leg Curl
60 x 10
70 x 5
60 x 7

Crunch
20 x 10
20 x 10
20 x 5

Lying Back Extension
5 x 12
5 x 12
5 x 12

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.0
Time x 20 minutes
AHR x 142bpm

Went out friday night. 95% sure my drink got spiked. Ended up throwing up in my Dad's car when he picked me up. Went to bed about 2am, which I don't remember at all. Then got up at 11 for work at 12. Felt like shit, ate shit, finished at 4, then went out again Saturday, went to bed at 4am cos my stupid mate walked off cos she was so drunk. Got up at 8 for work on Sunday, worked 10-5, had dinner, then went to bed about 8.30. Back on it today.

I had one headache, but I don't think that had much to do with low carbs. And my sleep has been fine, I get around 7-8 hours a nice, which is the same as always really.

I have noticed I don't get tired mid afternoon like I used to do, which I put down to the lower carbs. Fats are gooooooooooood. :D

Aren't they? :eat:

Most people that say they can't function on low carbs haven't gone through the metabolic shift to truly know if they can or can't. They give up too soon to know.

Sorry to hear about the bad weekend.

Monday 22nd June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, 3.5oz blueberries
M2: 55g protein powder, 3tsp olive oil
WORKOUT: 4 scoops Xtend
M3: 6oz turkey, 32g peanut butter, 257g brown rice
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 55g protein powder, 3tsp olive oil, 156g broccoli
M6: 6oz tuna, 3tsp olive oil, 156g broccoli

Training
Back + Traps (+ Saturday Biceps)

Deadlift
105 x 10
107.5 x 8
107.5 x 6
100 x 10

Pull-Up
BW x 6
BW x 3
50 x 4 (assistance)
80 x 7 (assistance)

Bent Over Row
65 x 7
65 x 5
60 x 5
50 x 6

BB Shrug
100 x 9 (grip)
100 x 5 (grip)
90 x 10
95 x 8

DB Shrug
38 x 8
38 x 7
38 x 6
30 x 10

BB Curl
35 x 7
35 x 5
30 x 6

DB Curl
14 x 5
12 x 8
12 x 7

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.0
Time x 20 minutes
AHR x 137bpm

Aren't they? :eat:

Most people that say they can't function on low carbs haven't gone through the metabolic shift to truly know if they can or can't. They give up too soon to know.

Sorry to hear about the bad weekend.

Eating lots of fats means I get to eat eggs, which are awesome; peanut butter which is :drool: and olive oil, which is useful addition to protein shakes. To make the healthy carbs (oatmeal, rice) taste nice, you have to add stuff to them I find.

Tuesday 23rd June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, 3.5oz blueberries
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 6oz tuna/turkey, 3tsp olive oil, 156g broccoli, 3.5oz blueberries

Training
N/A

Eating lots of fats means I get to eat eggs, which are awesome; peanut butter which is :drool: and olive oil, which is useful addition to protein shakes. To make the healthy carbs (oatmeal, rice) taste nice, you have to add stuff to them I find.



I'd add cheese and red meat :) And I love almond butter even more than peanut butter. I make my own with cinnamon, ginger, and splenda :eat:

I'd add cheese and red meat :) And I love almond butter even more than peanut butter. I make my own with cinnamon, ginger, and splenda :eat:

I would love to eat steak once per day but its so expensive when you're on a budget. Cheese perhaps, I'll have to check the recommended foods list.

I did try making my own peanut butter but it was far too much effort for my liking. If I get some money together I might try some of the almond butter from GNC in town. Heard LOTS of good things about it. :cool:

I would love to eat steak once per day but its so expensive when you're on a budget. Cheese perhaps, I'll have to check the recommended foods list.
Ground beef is pretty affordable over here (I think you guys call it mince meat?) Goes for a little less than chicken most of the time. Not sure if this is the case over there, though.

Ground beef is pretty affordable over here (I think you guys call it mince meat?) Goes for a little less than chicken most of the time. Not sure if this is the case over there, though.
Ah yeah, minced beef, now you're talkin'. I never really thought of that. Always assumed it was just sirloin / rump / fillet steak.

Ah yeah, minced beef, now you're talkin'. I never really thought of that. Always assumed it was just sirloin / rump / fillet steak.

Just checked it out and its not really that lean. Per 100g is 19g protein and 12g fat.

Heh, I've been known to brown some grass fed ground beef and eat it in a bowl with this Amish made bleu cheese crumbles. With a spoon. :eat:

As for making almond butter, it would probably be a pain without a good food processor I would bet. With my food processor it's pretty easy to just throw in the nuts and grind until smooth, adding in oil as needed to keep it churning. It helps to use blanched almonds if you want it smooth. You can use regular almonds as well, but the "skin" never grinds smooth in my food processor.

I read the CHA diet awhile back and can't remember all the specifics. I think it worries more about "healthy" fats vs saturateds, so cheese and beef might not be as recommended as they are in AD.

Just checked it out and its not really that lean. Per 100g is 19g protein and 12g fat.

if you drain it really well or even rinse it you get the fat content way down. :nod:

do a google search on it to see the macros.

Just checked it out and its not really that lean. Per 100g is 19g protein and 12g fat.



What are the macro recommendations on CHA? On AD that would fit right in...

Also over here there are a variety of fat/lean levels of beef. So we can buy 80% lean, 85% lean, 90%, 95%, etc. I normally stay in the 85%-90% range.

What are the macro recommendations on CHA? On AD that would fit right in...

Also over here there are a variety of fat/lean levels of beef. So we can buy 80% lean, 85% lean, 90%, 95%, etc. I normally stay in the 85%-90% range.

Well, for me at the moment, its 15g fat per meal, which is 3 servings. At the same time, I'm on 6 servings of protein, which is about 42g.

So to eat enough of it for its protein content would mean going well over on the fat content. On their recommended foods list, lean sirloin counts as protein but not fat, but thats expensive. :(

I'm actually trying to add some size at the moment. Energy wise, I was a bit lacking last week but this week seems a lot better. I haven't noticed a change in mood or sleep or anything like that. Carbs wise I'm on oatmeal at M1 and postworkout, as well as broccoli, grapefruit and blueberries during the day. What does your current diet look like, maybe I can give you a couple of unprofessional pointers?

Hey sorry for the late reply, well me diet

M1 8am: waximaize and protein (40g carbs 20g protein)

M2 9am: 2 egg yolk, 3 egg white omelette with ham, 100g oatmeal (60g carbs, 30g protein, 10g fat)

M3 12-12:30am: 3 post workout: same as M1 (40g carbs 20g protein)

meal 4 3:30pm: 100g pasta in a carbonara sauce, with a ch9icken breast, (65g carbs, 15g fat, 30g protein)

meal 5 6:30pm: varies could do with a meal idea here, but its usually a turkey sandwich (30g carbs 15g protein 5g fat)

meal 6 9pm: 100g cottage cheeze, flax seed oil, and 1 scoop whey, (35g protein, 10g fat, 5g carbs)

so im looking at: 240g carbs, 150g protein and 40g fat and around 1900-2000 calories

im curretnly weighing in at 165lbs and im an ectomorph, cardio 5 times a week 3 miles outdoor jogging usually around 22 minutes, weight training 4 times a week about 60-90 minutes each time.

Thanks

Hey David, I'm not hijacking your thread here, but I have a menu I've worked out and thought I would share it through here. Definitely will start my own thread when I start CHA2.
-----------------------------------------------------------------
M1 4 egg whites, 3 whole eggs, 1/2 grapefruit
M2 1.5 scoops whey Protein, 18 almonds
M3 Sardines
M4 1.5 scoops whey Protein, 18 almonds
M5 steak or chicken or fish, with veg
M6 4 egg whites, 3 eggs, 1/2 grapefruit
-----------------------------------------------------------------
I'll do the workout as best I can with the limited gym equipment at the "LIFEFITNESS CENTER" at work, which is a crummy excuse for a real gym. They don't even HAVE a barbell.

I plan on starting right after the July 4 holiday. I have plans this weekend and am going out of town next week.

I may do a couple of run through days this week or next to see how it works out. I'll let you hear when I'm done.

Hey sorry for the late reply, well me diet

M1 8am: waximaize and protein (40g carbs 20g protein)

M2 9am: 2 egg yolk, 3 egg white omelette with ham, 100g oatmeal (60g carbs, 30g protein, 10g fat)

M3 12-12:30am: 3 post workout: same as M1 (40g carbs 20g protein)

meal 4 3:30pm: 100g pasta in a carbonara sauce, with a ch9icken breast, (65g carbs, 15g fat, 30g protein)

meal 5 6:30pm: varies could do with a meal idea here, but its usually a turkey sandwich (30g carbs 15g protein 5g fat)

meal 6 9pm: 100g cottage cheeze, flax seed oil, and 1 scoop whey, (35g protein, 10g fat, 5g carbs)

so im looking at: 240g carbs, 150g protein and 40g fat and around 1900-2000 calories

im curretnly weighing in at 165lbs and im an ectomorph, cardio 5 times a week 3 miles outdoor jogging usually around 22 minutes, weight training 4 times a week about 60-90 minutes each time.

Thanks
Apart from the lack of veg, doesn't look bad at all really. You say it's not working.... How long have you been on this? What have the results been like? Scale weight gone down, measurements changed? Strength increased/decreased?

-----------------------------------------------------------------
M1 4 egg whites, 3 whole eggs, 1/2 grapefruit
M2 1.5 scoops whey Protein, 18 almonds
M3 Sardines
M4 1.5 scoops whey Protein, 18 almonds
M5 steak or chicken or fish, with veg
M6 4 egg whites, 3 eggs, 1/2 grapefruit
-----------------------------------------------------------------


Looks good, a few pointers...

M1: Fine
M2: Fine
M3: Add some fats and probably some veg in here.
M4: Fine
M5: Add some fats in here.
M6: Fine

Every meal needs fat, and you need 6 servings of veg. For the veg, I usually double up and have 2 servings, with 3 of my meals.

As for the workout, just improvise, use what you have, and find alternatives where you don't have anything near to what is written down. :nod:

Well, for me at the moment, its 15g fat per meal, which is 3 servings. At the same time, I'm on 6 servings of protein, which is about 42g.

So to eat enough of it for its protein content would mean going well over on the fat content. On their recommended foods list, lean sirloin counts as protein but not fat, but thats expensive. :(

I'm not convinced on the whole 'servings' idea. Especially as you seem to spend most the time converting back into grams so as you know how much a serving is.

I understand what they are saying about the amount of energy you burn is not the same each day so having exact calories is not necessary, but on the same token you have to consider that the amount of calories listed on food is just an average anyway. You aren't getting that exact amount.

So if you are looking for a method of estimating roughly what to eat I think calories fits that purpose perfectly.

I'm not convinced on the whole 'servings' idea. Especially as you seem to spend most the time converting back into grams so as you know how much a serving is.

I understand what they are saying about the amount of energy you burn is not the same each day so having exact calories is not necessary, but on the same token you have to consider that the amount of calories listed on food is just an average anyway. You aren't getting that exact amount.

So if you are looking for a method of estimating roughly what to eat I think calories fits that purpose perfectly.
I understand what you're saying about the calories and not exact grams of things, but I don't think it matters too much. Those guys don't count every single calorie that passes through them, but the results speak for themselves.

I understand what you're saying about the calories and not exact grams of things, but I don't think it matters too much. Those guys don't count every single calorie that passes through them, but the results speak for themselves.

Yeah, it's different means to the same end. I just don't see the point of dealing in serving when ultimately they are based on grams anyway. Cut out the middleman I say.

Looks good, a few pointers...

M1: Fine
M2: Fine
M3: Add some fats and probably some veg in here.
M4: Fine
M5: Add some fats in here.
M6: Fine

Every meal needs fat, and you need 6 servings of veg. For the veg, I usually double up and have 2 servings, with 3 of my meals.

As for the workout, just improvise, use what you have, and find alternatives where you don't have anything near to what is written down. :nod:
For M3, the sardines, there are 24 gms of protein and 14 gms of fat in a tin of sardines. The fat is pure olive oil...very healthy. I usually eat some hard boiled egg whites along with them so the macros will be fine.

For M3, the sardines, there are 24 gms of protein and 14 gms of fat in a tin of sardines. The fat is pure olive oil...very healthy. I usually eat some hard boiled egg whites along with them so the macros will be fine.

:nod::tu::tucool::gl:

Wednesday 24th June

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal, 6.5oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 6oz turkey/tuna, 32g peanut butter, 257g brown rice
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 55g protein powder, 3tsp olive oil, 156g broccoli
M6: 6oz turkey, 32g peanut butter, 156g broccoli, 3.5oz blueberries

Training
Chest + Shoulder (+ Saturday Triceps)

Bench Press
75 x 9
75 x 5
70 x 6
60 x 6

Incline DB Press
26 x 4
20 x 7
20 x 6
18 x 7

Dips
BW+10 x 6
BW+5 x 8
BW+5 x 5
BW x 6

Military Press
30 x 7
25 x 7
20 x 7
20 x 6

DB Side Lateral
8 x 7
6 x 9
6 x 8
6 x 7

Close Grip Bench
60 x 4
50 x 5
40 x 7

Skull Crusher
20 x 7
15 x 9
15 x 7

Lying Leg Raise
BW x 12
BW x 9
BW x 5

Twisting Crunch
30 x 9
25 x 12
25 x 10

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.0
Time x 20 minutes
AHR x 125bpm

Damn, big workout.

Damn, big workout.
That's what happens when you have to make up missed workouts. I'm still behind on 6 sets of calves.....

That's what happens when you have to make up missed workouts. I'm still behind on 6 sets of calves.....
I ususally skip the calves. My calves are almost as big as my thighs.

BTW buddy, how do I sign up with Team Scivation? Their Subscribe link is 404. Let me know as I have a a little while before I start working out again. I'd like to get on the program.

I ususally skip the calves. My calves are almost as big as my thighs.

BTW buddy, how do I sign up with Team Scivation? Their Subscribe link is 404. Let me know as I have a a little while before I start working out again. I'd like to get on the program.
http://www.scivation.com/teamscivation.htm

You basically need to email them to start the process. Try one of the links on the right hand side.

Thursday 25th June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, 6.5oz grapefruit
M2: 6oz turkey, 32g peanut butter, 156g broccoli
M3: 55g protein powder, 3tsp olive oil
M4: 55g protein powder, 3tsp olive oil
M5: 3 eggs, 6 egg whites, 156g broccoli
M6: 55g protein powder, 3tsp olive oil, 156g broccoli, 1.7oz blueberries

Training
N/A

Forgot to mention. Whilst out at the weekend, my bad tooth snapped off after I slipped and smashed it into a table football game. So today I went into the dentist and had it stuck back on. £70 was the damage, which isn't that bad I guess. I then worked at sports shop from 3 til 7, as the manager didn't rota anyone in for break cover for the other guys.

At the end of my shift I bought some Asics running trainers, as I might start a little running here and there. But I mainly got them because they are so comfortable and they look good and I felt like spending some money. :D £38 down from £70, good times.

Whilst out at the weekend, my bad tooth snapped off after I slipped and smashed it into a table football game.

FYL

no offense, but that's the funniest thing i've read today. :nod: :lol:

FYL

no offense, but that's the funniest thing i've read today. :nod: :lol:

None taken! What does FYL mean? :confused:

None taken! What does FYL mean? :confused:

:lol: fuck your life

:lol: fuck your life

:confused:

:confused:

"Fuck my life" is a very common expression over here in the states. It's the equivalent of you brits saying "bloody hell". :nod:


:whistle:

:confused:

It's based on something I posted a couple of months ago in the wasteland...

(might be NSFW...for language)

http://www.fmylife.com/


It's kind of a WL meme. (and as George says, it's something you occasionally hear)

"Fuck my life" is a very common expression over here in the states. It's the equivalent of you brits saying "bloody hell". :nod:


:whistle:

It's based on something I posted a couple of months ago in the wasteland...

(might be NSFW...for language)

http://www.fmylife.com/


It's kind of a WL meme. (and as George says, it's something you occasionally hear)
lern2wasteland, check.

Friday 26th June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, 6.5oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: cheat meal - dominos pizza etc
M6: 55g protein powder, 3tsp olive oil

Training
Legs

Squat
90 x 10
92.5 x 6
90 x 6
80 x 6

Stiff Leg Deadlift
85 x 10
90 x 7 (grip)
90 x 7 (grip)
90 x 6 (grip)

Leg Press
200 x 10
220 x 10
230 x 6
200 x 8

Leg Extension
80 x 8
80 x 7
70 x 7
60 x 10

Leg Curl
65 x 10
70 x 5
65 x 7
60 x 5

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.0
Time x 20 minutes
AHR x 133bpm

Forgot to mention. Whilst out at the weekend, my bad tooth snapped off after I slipped and smashed it into a table football game. So today I went into the dentist and had it stuck back on. £70 was the damage, which isn't that bad I guess. I then worked at sports shop from 3 til 7, as the manager didn't rota anyone in for break cover for the other guys.

At the end of my shift I bought some Asics running trainers, as I might start a little running here and there. But I mainly got them because they are so comfortable and they look good and I felt like spending some money. :D £38 down from £70, good times.

Spiked drink? :confused: Sounds like you were have a right good time.

Spiked drink? :confused: Sounds like you were have a right good time.

Well yeah I can usually handle drink better than what happened. I had one pint, and about 4 double whiskeys. I can drink way more than that. Yet this time it all went wrong. :(

The last few times I've been to gym I've used the university one. I keep seeing this girl in there, in the weight room doing power cleans, front squats and deadlifts. I really wanna talk to her but the problem is I've seen loads of dickheads go up to her and try it on. That's not my style, but I don't want to come across like the others. It's hard not to watch when a real cute girl is front squatting 60kg for reps.

Tell her she has nice form.

The last few times I've been to gym I've used the university one. I keep seeing this girl in there, in the weight room doing power cleans, front squats and deadlifts. I really wanna talk to her but the problem is I've seen loads of dickheads go up to her and try it on. That's not my style, but I don't want to come across like the others. It's hard not to watch when a real cute girl is front squatting 60kg for reps.

Man, I feel like I could have written this. There's this cute petite girl in my uni weight room that does hang cleans, pull-ups, etc. :dreamy: If you find a solution, let me know.

Tell her she has nice form.
That's what I was thinking but I can see it going something like this. :blank::rolleyes:

Man, I feel like I could have written this. There's this cute petite girl in my uni weight room that does hang cleans, pull-ups, etc. :dreamy: If you find a solution, let me know.

Will do George.

Pizza for dinner. I like.

Man, I feel like I could have written this. There's this cute petite girl in my uni weight room that does hang cleans, pull-ups, etc. :dreamy: If you find a solution, let me know.

Let her see you're serious about weightlifting, and after awhile, go up to her and comment about her strength or form or something :nod:

Saturday 27th June

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 312g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 55g protein powder, 3tsp olive oil
WORKOUT: 4 scoops Xtend
M6: 6oz turkey, 32g peanut butter, 80g oatmeal

Training
Arms + Calves

BB Curl
35 x 10
37.5 x 5
30 x 8
30 x 5

Close Grip Bench
60 x 10
62.5 x 7
60 x 6
50 x 7

Skull Crusher
27.5 x 10
30 x 4
25 x 9
25 x 6

DB Curl
16 x 9
16 x 6
12 x 10
12 x 7

Standing Calf Raise
90 x 10
95 x 10
100 x 7
90 x 8

Seated Calf Raise (shit way of doing it)
60 x 10
60 x 10
60 x 10
60 x 10

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.0
Time x 20 minutes
AHR x 121bpm

Sunday 28th June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, ~6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey/tuna, 3tsp olive oil, 156g broccoli
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 3 eggs, 6 egg whites, ~6.5oz grapefruit

Training
N/A

This week is the last week on Phase 1 of Tri-Phase Training. I really enjoyed this phase and have set PRs almost every workout. This last week calls for 5 sets of everything so its sure to be tough, especially leg and back days. :) I'll post up the info for Phase 2 shortly, which is something completely different.

The last few times I've been to gym I've used the university one. I keep seeing this girl in there, in the weight room doing power cleans, front squats and deadlifts. I really wanna talk to her but the problem is I've seen loads of dickheads go up to her and try it on. That's not my style, but I don't want to come across like the others. It's hard not to watch when a real cute girl is front squatting 60kg for reps.

Man, I feel like I could have written this. There's this cute petite girl in my uni weight room that does hang cleans, pull-ups, etc. :dreamy: If you find a solution, let me know.

Learn her language and customs before confronting this alien species. Do not in any event make sudden movements or hold eye contact.

Monday 29th June

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 6oz tuna, 3tsp olive oil. 156g broccoli
M3: 3 eggs, 6 egg whites, 156g broccoli, ~6.5oz grapefruit
M4: 55g protein powder, 3tsp olive oil
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 55g protein powder, 3tsp olive oil, ~6.5oz grapefruit

Training
N/A

Tuesday 30th June

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, 6.5oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 6oz turkey/tuna, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 6oz tuna, 3tsp olive oil, 156g broccoli
M6: 6oz turkey, 32g peanut butter, 156g broccoli, 6.5oz grapefruit

Training
Back + Traps

Deadlift
107.5 x 10 - PR
110 x 10 - PR
112.5 x 6 - PR
100 x 10
100 x 6

Pull-Up
BW x 8
BW x 3
80 x 10
70 x 8
80 x 7

Bent Over Row
65 x 8
65 x 6
60 x 7
50 x 9
50 x 7

BB Shrug
100 x 10
105 x 10
110 x 10 - PR
115 x 6 - PR
100 x 10

DB Shrug
38 x 10 - PR
40 x 8 - PR
32 x 10
34 x 8
34 x 8

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 20 minutes
AHR x 127bpm

Todays workout was awesome, especially the deadlifts. My strength and volume capabilities have shot up over the last four weeks. PRs are awesome. :) Was going to post up the info for stage 2 a while back, will do that now.

Phase 2—Intensity

The Goal of Phase 2 is to lift a near maximal load for low reps. There will be no changes in the number of sets you complete, just the load you lift.

Week 1 = 8-RM
Week 2 = 6-RM
Week 3 = 4-RM
Week 4 = 2-RM

Rest time = 2-3 minutes between sets.

Monday - Upper Body A
Bench Press
Bent Over Row
Military Press
BB Shrug

Wednesday - Lower Body A
Squats
Stiff Leg Deadlift
Seated Calf Raise
Close Grip Bench
BB Curl

Friday - Upper Body B
Incline Press
Pull-Up
DB Shoulder Press
DB Shrug

Saturday - Lower Body B
Deadlift
Front Squat or Leg Press
Standing Calf Raise
Skull Crusher
DB Curl

The Ab workouts will continue as per phase 1... I need to put more time into these.

Ab Workout #1
Decline Crunches --- 3 X 8-12
Back Extensions --- 3 X 8-12

Ab Workout #2
Lying or Hanging Leg Raises --- 3 x 8-12
Torso Twist --- 3 x 8-12

Todays workout was awesome, especially the deadlifts. My strength and volume capabilities have shot up over the last four weeks. PRs are awesome.

Good to hear :tucool:

How do you like doing squat and deadlift variants on the same day?

Good to hear :tucool:

How do you like doing squat and deadlift variants on the same day?
Doing the stiff legged / rdl deadlifts on leg day is ok, now that I have the form down. I never used to tighten my core much and my back took over. Its now 99% hammies. It does take the wind out of me though and 5 sets on friday will be a real challenge. :nod:

Wednesday 1st July

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal
M2: 6oz turkey, 32g peanut butter, 156g broccoli
M3: 55g protein powder, 3tsp olive oil
M4: 55g protein powder, 3tsp olive oil
WORKOUT: 4 scoops Xtend
M5: 3 eggs, 6 egg whites, 80g oatmeal
M6: 6oz turkey, 32g peanut butter, 312g broccoli, 6.5oz grapefruit

Training
Chest + Shoulder

Bench Press
75 x 9
75 x 6
70 x 8
70 x 7
60 x 9

Incline DB Press
20 x 10
22 x 5
20 x 6
17.5 x 6
15 x 7

Dips
BW+10 x 4
BW+5 x 4
BW x 5
80 x 10
70 x 9

DB Press
15 x 3
10 x 6
6 x 10
8 x 8
8 x 7

DB Side Lateral
8 x 7
6 x 7
6 x 7
6 x 7
6 x 7

Cardio - Stationary Bike
Time x 20 minutes

I've come to realise that I cannot do shoulders after chest. This will mean a 5 day split at some point in the future, which is all well and good, but 5/7 days is a lot....

Is that what you are meant to do. As in decrease the weight as the you go through the sets? I thought you were just meant to pick a weight you could get between 6-10 on all sets.

Is that what you are meant to do. As in decrease the weight as the you go through the sets? I thought you were just meant to pick a weight you could get between 6-10 on all sets.
I'm not sure. The only thing it says is that if you hit 10 reps, increase the weight for the next set. So I assume if you don't hit 6 in a set, then you decrease the next one. It doesn't say this but, its the contrapositive of what they have said. :cool:

I'm not sure. The only thing it says is that if you hit 10 reps, increase the weight for the next set. So I assume if you don't hit 6 in a set, then you decrease the next one. It doesn't say this but, its the contrapositive of what they have said. :cool:

Ahh.. I didn't notice it said next set.

Today is my first day off from any sort of work since Friday. It's nice to just laze around doing nothing. Went shopping today and picked up some new t-shirts from work, discounted of course. Also got some ribeye steak to put on the bbq on Saturday night.

I'm looking forward to phase 2 of the tri-phase training. It will be nice to up the weight and lower the reps each week. I should probably start doing some flexibility/stretching/mobility work in preparation for this.

Lastly, I'm considering going into a 5-day split after the tri-phase training is up. I cannot do shoulders properly after chest. Looking to do something like:

Chest, Back, Quads/Hams, Arms/Calves, Shoulders/Traps.

I haven't been able to come up with a decent 4 day split that will get rid of this problem as yet....

Lastly, I'm considering going into a 5-day split after the tri-phase training is up. I cannot do shoulders properly after chest. Looking to do something like:

Chest, Back, Quads/Hams, Arms/Calves, Shoulders/Traps.

I haven't been able to come up with a decent 4 day split that will get rid of this problem as yet....

Could be good. Should be able to keep the workouts nice and short as well.

Dorian used to do:

chest biceps
quads hams
off
shoulders triceps
back
off
repeat

Thursday 2nd July

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal, ~6.5oz grapefruit
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 6oz turkey/tuna, 3tsp olive oil, 156g broccoli
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 3 eggs, 6 egg whites, 6.5oz grapefruit

Training
N/A

Just had the shittest leg workout ever. Dunno if I even wanna post up the numbers. :cry:

On a brighter note, the leather straps I ordered came just as I was about to leave for gym. This meant I could do the stiff leg deadlifts with straps. :dance:

Friday 3rd July

Nutrition
M1: 3 eggs, 6 egg whites, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 4.5oz FILLET STEAK, 32g peanut butter, 156g broccoli, 6.5oz grapefruit
M5: FILLET STEAK/turkey, 3tsp olive oil, 156g broccoli
M6: 3 eggs, 6 egg whites, 6.5oz grapefruit

Training
Legs

Squat
92.5 x 6
90 x 4
80 x 8
80 x 6
70 x 7

Stiff Leg Deadlift
90 x 10
92.5 x 10
95 x 8
95 x 6
90 x 10

Leg Press
200 x 10
200 x 10
200 x 7
150 x 10
175 x 8

Leg Extension
60 x 9
60 x 8
60 x 8
60 x 8
60 x 8

Leg Curl
60 x 10
65 x 10
70 x 4
60 x 9
60 x 8

Just had the shittest leg workout ever. Dunno if I even wanna post up the numbers. :cry:

On a brighter note, the leather straps I ordered came just as I was about to leave for gym. This meant I could do the stiff leg deadlifts with straps. :dance:

I don't think the heat helps. Not just when you are working out but just in general. I'm getting a nice farmers tan though so it's not all bad.

Saturday 4th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 3 eggs, 6 egg whites, 80g oatmeal
M3: 55g protein powder, 3tsp olive oil
M4: 55g protein powder, 3tsp olive oil
M5: cheat - fillet steak, broccoli, peanut butter, pita breads x 4, burger + bun, sausage + bun, chicken drumstick, pepsi max x lots
M6: 3 eggs, 6 egg whites, 156g broccoli, 6.5oz grapefruit

Training
Arms + Calves + Abs!

BB Curl
37.5 x 10 - PR
40 x 4
35 x 7
30 x 9
30 x 6

Close Grip Bench
65 x 7 - PR
60 x 7
55 x 7
50 x 8
50 x 7

Skull Crusher
25 x 9
25 x 6
20 x 9
20 x 8
20 x 7

DB Curl
16 x 9
16 x 5
14 x 6
12 x 7
10 x 9

Standing Calf Raise - Smith
100 x 10
110 x 8
110 x 8
110 x 8
110 x 10 - This set done with 2x15kg plates as platform, rest of sets were done using the block, that felt like it was going to break!

Seated Calf Raise - done with 2x15kg on the floor, and 20kg plates on lap, so yeah 6 plates!
60 x 10
80 x 10
100 x 10
120 x 7
120 x 8

Twisting Crunch
30 x 12
30 x 12
30 x 12

Crunch
30 x 10
40 x 15
50 x 10

Back Extension - "D pin"
40 x 12
50 x 9
45 x 12

Lying Leg Raise
BW x 7
BW x 4
BW x 3

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 20 minutes
AHR x 135bpm :confused:

Had a real nice cheat dinner. Fillet steak, broccoli and peanut butter, followed by some pita breads, a burger in a bap, a sausage in a bap and a chicken drumstick. On the downside, my fucking tooth came out AGAIN.

FML :mad:

Sunday 5th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 3 eggs, 6 egg whites, 156g broccoli, 6.5oz grapefruit
M6: 3 eggs, 3oz turkey, 156g broccoli, 8.5oz grapefruit (why waste 2oz?)

Training
N/A

At work today, this cute blonde came in so I went up to her and asked if I could help her with some trainers. We got talking. I thought she worked in the boots pharmacy health shop thing next door, but she instead works for some emergency hospital unit thing. I sold her some trainers, we talked. Baby steps..

Monday 6th July

Nutrition
M1: 6oz turkey, 32g peanut butter, 156g broccoli, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli, ~6.5oz grapefruit
M4: 55g protein powder, 3tsp olive oil
M5: 3 eggs, 6 egg whites
M6: 3 eggs, 2 whites, 2oz turkey, 156g broccoli, 7oz grapefruit

Training
Upper Body A

Bench Press
70 x 8
70 x 8
70 x 5

Bent Over Row
65 x 8
65 x 8
65 x 8

Military Press
40 x 8
40 x 6
40 x 5

BB Shrug
100 x 8
100 x 8
100 x 8

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 20 minutes
AHR x 133bpm

That workout was a nice change. Was real tired by set 3 of bench so couldn't get past 5 reps. Next week I will probably go for 72.5 or 75 for the 3x6 weight. The rows were a good weight, first set was easy, second a little hard, and the third just manageable. Will probably go up to 70 next week. Military Press was better than the previous weeks, but I reckon I would have got 888 if not for benching before hand. Will probably stick with 40 for the 3x6 next week. Lastly the shrugs with straps felt real good. Will probably shoot for 110 next week. Bring on tomorrow: squat, stiff leg deadlift, seated calf raise (machine for once), close grip bench and bb curl.

Just had the shittest leg workout ever. Dunno if I even wanna post up the numbers. :cry:

On a brighter note, the leather straps I ordered came just as I was about to leave for gym. This meant I could do the stiff leg deadlifts with straps. :dance:

Those leg curl numbers look better. Weren't you doing 15-20 kgs on the leg curls before. Now your number are up in the 60 kgs area. BIG IMPROVEMENT!

Those leg curl numbers look better. Weren't you doing 15-20 kgs on the leg curls before. Now your number are up in the 60 kgs area. BIG IMPROVEMENT!

You would think so. The 15-20kg weights were done on a shitty lying leg curl machine, whereas the latest ones are done on a nice, shiny seated leg curl machine. For some reason, it makes a hell of a lot of difference.

As per my trainers email, I will be adding in some more carbs soon. :D

Tuesday 7th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz tuna, 3tsp olive oil, 156g broccoli, 6.5oz grapefruit
M4: 6oz turkey, 32g peanut butter, 156g broccoli
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 3 eggs, 6 egg whites, 6.5oz grapefruit

Training
Lower Body A

Squat
90 x 8
90 x 6
90 x 6

Stiff Leg Deadlift
90 x 8
90 x 8
90 x 8

Seated Calf Raise (machine)
55 x 8
55 x 8
55 x 8

Close Grip Bench
60 x 8
60 x 8
60 x 8

BB Curl
30 x 8
30 x 8
30 x 8

Cardio - XTrainer
Time x 20 minutes

On workout days, I will be adding in 60g carbs. If I workout in the evening, then the new carbs will be put in M2. If I workout in the morning, which I normally do, then they will be added to M3 (which is the one after PWO).

Wednesday 8th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 6oz turkey, 32g peanut butter, 156g broccoli
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 6oz turkey, 32g peanut butter, 156g broccoli, 8oz grapefruit
M6: 3 eggs, 6 egg whites, 6.5oz grapefruit

Training
N/A

How you getting on with the high fat diet? Constipated yet?

How you getting on with the high fat diet? Constipated yet?

:confused:

does that happen to you?? when i have a high fat diet my shit slips right out. :nod:

:confused:

does that happen to you?? when i have a high fat diet my shit slips right out. :nod:

While I was doing SGX I could go days without evacuating. Whereas these days where my carb intake is quite high I can go 2, 3 or more times a day.

Edit: I wasn't getting nearly enough fibre. In the CHA book they even mention it.

:confused:

does that happen to you?? when i have a high fat diet my shit slips right out. :nod:

That's sig worthy. :nod:

While I was doing SGX I could go days without evacuating. Whereas these days where my carb intake is quite high I can go 2, 3 or more times a day.

Edit: I wasn't getting nearly enough fibre. In the CHA book they even mention it.

yeah and i guess people have a hard time when they first switch over to low carb. i remember hearing that quite a few times.

How you getting on with the high fat diet? Constipated yet?
Quite the opposite. The last couple times its been a bit wet and runny though. :(

:confused:

does that happen to you?? when i have a high fat diet my shit slips right out. :nod:
I concur.

While I was doing SGX I could go days without evacuating. Whereas these days where my carb intake is quite high I can go 2, 3 or more times a day.

Edit: I wasn't getting nearly enough fibre. In the CHA book they even mention it.
Fibre is good like that.

That's sig worthy. :nod:
:nod:

yeah and i guess people have a hard time when they first switch over to low carb. i remember hearing that quite a few times.
I haven't really noticed a change really.

Thursday 9th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal, 6.5oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 6oz tuna, 3tsp olive oil, 257g brown rice
M3: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 6oz turkey, 32g peanut butter, 156g broccoli, 6.6oz grapefruit

Training
Upper Body B

Incline DB Press
26 x 8
26 x 8
26 x 7

Pull-Up
BW x 7
BW x 4
BW x 3

DB Shoulder Press
16 x 8
16 x 8
16 x 8

DB Shrug
38 x 8
38 x 8
38 x 8

Crunch
50 x 12
50 x 12
50 x 10

Back Extension
50 x 12
50 x 12
50 x 12

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 20 minutes
AHR x 135bpm

I haven't really noticed a change really.

really?? ;) :lol: sorry i couldn't resist with the double reallys.

how's the cardio treatin ya?? getting tired of it?? having some great results?? we need an updated foley pic! :nod:

really?? ;) :lol: sorry i couldn't resist with the double reallys.

how's the cardio treatin ya?? getting tired of it?? having some great results?? we need an updated foley pic! :nod:

English was never my strong point, never.... :D

I like the cardio, its a nice way to finish the workout. Incline walking is good for the glutes and hams too. No pics yet, camera is broken. I am adding size to arms, chest, legs but not to my waist yet. That's been constant since I started the Modified CHA diet. :nod:

Friday 10th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powde, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 3 eggs, 6 egg whites
M5: 6oz tuna/turkey, 3tsp olive oil, 156g broccoli, 7oz grapefruit
M6: 6.5oz tuna, 3tsp olive oil, 156g broccoli, 6.5oz grapefruit

Training
N/A

Saturday 11th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal, 6.2oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 6oz turkey, 32g peanut butter, 257g brown rice
M3: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil
M5: 6oz turkey, 32g peanut butter, 156g broccoli
M6: 3 eggs, 6 egg whites, 156g broccoli, 6.2oz grapefruit

Training
Lower Body B

Deadlift
110 x 8 - PR
110 x 8
110 x 8

Leg Press
220 x 8 - PR
220 x 8
220 x 8

Standing Calf Raise - (Smith)
120 x 8 - PR
120 x 8
120 x 7

Skull Crusher
27.5 x 8
27.5 x 8
27.5 x 8

DB Curl - (Standing)
14 x 8
14 x 8
14 x 8

Twisting Crunch
30 x 12
30 x 12
30 x 12

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 20 minutes
AHR x 146bpm

I'll try and get some pics snapped tomorrow morning, along with my end of week stats, which I haven't posted any of in this journal. :doh:

End of Week 5

Stats
Bodypart: Left / Right (changes from week 0)
Quad: 24.25" / 24.5" (- / -)
Calf: 15.5" / 15.75" (- / +0.25)
Forearm: 11.5" / 11.5" (- / -)
Arm: 13.75" / 14" (+0.25 / -)
Arm (flexed): 14.75" / 15" (+0.25 / -)
Shoulder: 45.5" (-0.75)
Chest: 38" (+1)
Waist: 31" (-)

WEIGHT: 187lbs (+1)



Pictures

Front

Start
http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0001-1.jpg

End of Week 5
http://i716.photobucket.com/albums/ww162/FoleyTNT/Picture4.png


Back

Start
http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0002-1.jpg

End of Week 5
http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0002-3.jpg


Side

Start
http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0004-1.jpg

End of Week 5
http://i716.photobucket.com/albums/ww162/FoleyTNT/DSC_0003-2.jpg

Sunday 12th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: CHEAT MEAL
M6: 3 eggs, 6 egg whites, 156g broccoli, ~6.5oz grapefruit

Training
N/A

Monday 13th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil
M5: 3 eggs, 3oz turkey, 156g broccoli, 6.3oz grapefruit
M6: 6oz tuna, 3tsp olive oil, 156g broccoli, 6.5oz grapefruit

Training
Upper Body A

Bench Press
75 x 6
75 x 6
75 x 6

Bent Over Row
70 x 6
70 x 6
70 x 6

Military Press
40 x 6
40 x 6
40 x 6

BB Shrug
120 x 6
120 x 6
120 x 6

Crunch
50 x 12
50 x 12
50 x 12

Back Extension
55 x 12
55 x 12
55 x 8

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5 and 4.0
Time x 20 minutes (10 @ 3.5, 10 @ 4.0)
AHR x 132bpm

I will be adding in another 60g carbs on workout days. So it will be M1, M2, M3 and PWO meals with 60g complex carbs added in. :D

I will be adding in another 60g carbs on workout days. So it will be M1, M2, M3 and PWO meals with 60g complex carbs added in. :D

Might need to get your journal title changed at this rate. :p

Might need to get your journal title changed at this rate. :p
Yeah I was thinking that the other day really. This started off life as a no carb diet and is now turning into a carb heavy one. :blank:

Tuesday 14th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil, 63g palatinose
M5: 6oz tuna/turkey, 3tsp olive oil, 156g broccoli, 6.5oz grapefruit
M6: 6oz turkey, 32g peanut butter, 156g broccoli, 6.5oz grapefruit

Training
Lower Body A

Squat
95 x 6
95 x 6
95 x 6

Stiff Leg Deadlift
95 x 6
95 x 6
95 x 6

Seated Calf Raise
60 x 6
60 x 6
60 x 6

Close Grip Bench
65 x 6
65 x 6
65 x 6

BB Curl
35 x 6
35 x 6
35 x 6

Wednesday 15th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 55g protein powder, 3tsp olive oil
M4: 3 eggs, 6 egg whites
M5: 6oz turkey, 32g peanut butter, 312g broccoli, 7.2oz grapefruit
M6: 6oz turkey, 32g peanut butter, 156g broccoli, 6.3oz grapefruit

Training
N/A

Wednesday 15th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 55g protein powder, 3tsp olive oil
M4:
M5:
M6:

Training
N/A


Pushed for time?

Pushed for time?
It's all to do with my damn tooth. This morning I had my usual breakfast of late. I then had a temporary crown put on my tooth so wanted to take it steady. Just had some eggs and took things carefully. Crown still in tact ftw. :D

Thursday 16th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: 55g protein powder, 3tsp olive oil
M5: 6oz turkey, 32g peanut butter, 156g broccoli, 6.3oz grapefruit
M6: 3 eggs, 6 egg whites, 156g broccoli, 6.8oz grapefruit

Training
N/A

Thursday 16th July


letters this big make ur back look small. :lol:

letters this big make ur back look small. :lol:
More like make my arms looks small. Those fuckers haven't grown yet. :(

Friday 17th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 55g protein powder, 3tsp olive oil, 63g palatinose
M4: 6oz turkey, 32g peanut butter, 234g broccoli, 257g brown rice, 6.2oz grapefruit
M5: 55g protein powder, 3tsp olive oil
M6: 6oz turkey, 32g peanut butter, 257g broccoli, 6.1oz grapefruit

Training
Upper Body B

Incline DB Press
28 x 6
28 x 6
28 x 6

Pull-Up
BW x 6
BW x 6
BW x 6

DB Shoulder Press
20 x 6
20 x 6
20 x 6

DB Shrug
40 x 6
40 x 6
40 x 6

What are you macros looking like at the moment?

Workout Days
Protein: ~252g
Fat: ~90g
Carbs: ~240g (complex), ~30g (veg), ~30g (fruit)
Calories: ~3000

Off Days
Protein: ~252g
Fat: ~90g
Carbs: ~60g (complex), ~30g (veg), ~30g (fruit)
Calories: ~2300

Remember, I'm not counting trace macros. E.g. I don't count the carbs/protein in peanut butter.

Workout Days
Protein: ~252g
Fat: ~90g
Carbs: ~240g (complex), ~30g (veg), ~30g (fruit)
Calories: ~3000

Off Days
Protein: ~252g
Fat: ~90g
Carbs: ~60g (complex), ~30g (veg), ~30g (fruit)
Calories: ~2300

Remember, I'm not counting trace macros. E.g. I don't count the carbs/protein in peanut butter.

Is that how it works? So essentially, you are eating more than those calorie targets?

Is that how it works? So essentially, you are eating more than those calorie targets?

Yep

I have run out of broccoli. :blank:

Saturday 18th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil, 63g palatinose
M3: 55g protein powder, 32g peanut butter, 80g oatmeal
M4: 55g protein powder, 3tsp olive oil
WORKOUT: 4 scoops Xtend
M5: 6oz turkey, 32g peanut butter, 257g brown rice
M6: 6oz turkey, 32g peanut butter, 255g broccoli, 6.5oz grapefruit

Training
Lower Body B

Deadlift
120 x 6
120 x 6
120 x 6

Leg Press
240 x 6
240 x 4
240 x 4

Standing Calf Raise
140 x 6
140 x 6
140 x 6

Skull Crusher
30 x 6
30 x 6
30 x 6

DB Curl
18 x 6
18 x 6
18 x 6

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 20 minutes
AHR x 130bpm

I have run out of broccoli. :blank:

When this happen I substitute twizzlers :nod:

Sunday 19th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 6oz turkey, 32g peanut butter, 156g broccoli
M4: CHEAT - roast pork, potatoes, veg + ice cream
M5: 55g protein powder, 3tsp olive oil. 8oz grapefruit
M6: 3 eggs, 6 egg whites, 7.3oz grapefruit

Training
N/A

When this happen I substitute twizzlers :nod:

:lol:

When this happen I substitute twizzlers :nod:

Some kind of candy?

Monday 20th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal, 6.7oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice
M4: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice
M5: 55g protein powder, 3tsp olive oil
M6: 6oz turkey, 32g peanut butter, 156g broccoli, 6.2 oz grapefruit

Training
Upper Body A

Bench Press
80 x 4
80 x 4
80 x 7 (some lateral stability on 7th rep)

Bent Over Row
75 x 4
75 x 4
75 x 7

Military Press
45 x 4
45 x 4
45 x 7

BB Shrug
140 x 4
140 x 4
140 x 4

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 30 minutes
AHR x 128bpm

It seems I used too little weight on everything except the shrugs. :blank:

Edit: Forgot to mention, the guy I asked to spot me on bench was awesome. It's a nice change from some of the people that have no idea what they're doing. He came with me with every rep, but never touched the bar during any of the presses, bar the last rep on set 3 where it needed a little steadying.

As I dropped half a lb this week, I will be adding in carbs to my next earliest meal on workout days. Essentially, every meal will contain ~60g complex carbs, except meal 6, unless of course meal 6 is PWO.

Tuesday 21st July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil
M5: 6oz turkey, 32g peanut butter, 156g broccoli, 257g brown rice, 7.1oz grapefruit
M6: 3 eggs, 3oz turkey, 156g broccoli, 6.3oz grapefruit

Training
Lower Body A

Squat (used a narrower stance than last 6 or so weeks)
100 x 4
100 x 4
100 x 5 (maybe 1 more in the tank)

Stiff Leg Deadlift
100 x 4
100 x 4
100 x 4

Seated Calf Raise
70 x 4
70 x 4
70 x 7 - PR (no more in the tank)

Close Grip Bench
70 x 4
70 x 4
70 x 8 - PR (no more in the tank)

BB Curl
40 x 4
40 x 4
40 x 4

What's happened to your squat?

What's happened to your squat?

Lower back issues. :cry:

Lower back issues. :cry:

Has that also affected your deadlift?

Has that also affected your deadlift?
Deadlifting helps it, squatting seems to aggrevate it. I'll see what happens tomorrow morning.

heya My xtend arrived today...its says 2 scoops before /during and 1 after ....do you need to just use it on training day??

heya My xtend arrived today...its says 2 scoops before /during and 1 after ....do you need to just use it on training day??
Unless you have pots of gold going to waste, only use it on workout days. What's your bodyweight like?

Unless you have pots of gold going to waste, only use it on workout days. What's your bodyweight like?
sadly no pots of gold :lol:...ive hovering at 154 ish eating at bout 2500(45c/35p/20f) wanna drop bout another 6lb in the next 5 weeks .

I would go with 3-4 scoops Xtend during workout. Start sipping at the beginning of your workout. If you do cardio PWO, continue drinking it, finishing up what is left at the end otherwise finish whats left at the end of weights.

I would go with 3-4 scoops Xtend during workout. Start sipping at the beginning of your workout. If you do cardio PWO, continue drinking it, finishing up what is left at the end otherwise finish whats left at the end of weights.
:tu:

Wednesday 22nd July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
M2: 6oz turkey, 30g peanut butter, 156g broccoli
M3: 6oz turkey, 30g peanut butter, 156g broccoli
M4: 6oz tuna, 3tsp olive oil, 156g broccoli
M5: 55g protein powder, 3tsp olive oil, 6.4oz grapefruit
M6: 3 eggs, 6 egg whites, 6.8oz grapefruit

Training
N/A

Nice work buddy! I wish i could keep my diet in check like that, so did you enjoy your day of nothingness? :lol:

Nice work buddy! I wish i could keep my diet in check like that, so did you enjoy your day of nothingness? :lol:
It was real boring. I only left the house to pick up my bro from a party.

Thursday 23rd July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal, 7.5oz grapefruit
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz turkey, 30g peanut butter, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil, 63g palatinose
M5: 6oz turkey, 30g peanut butter, 78g broccoli, 257g brown rice
M6: 3 eggs, 6 egg whites, 234g broccoli, 5.2oz grapefruit

Training
Upper Body B

Incline DB Press
32 x 3
30 x 2
30 x 4
30 x 4

Pull-Up
2.5 x 4
2.5 x 4
2.5 x 4

DB Shoulder Press
22 x 4
22 x 4
22 x 6

DB Shrug
42 x 4
42 x 4
42 x 4

Crunch
60 x 12
60 x 9
60 x 5

Back Extension
60 x 12
60 x 12
60 x 12

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 25 minutes
AHR x 133bpm

I feel hitting every meal and workout perfectly, is seriously impacting my life. :blank:

I feel hitting every meal and workout perfectly, is seriously impacting my life. :blank:

Something had to give with me. I opted for diet. I still eat as well as I can but I stopped stressing about it. And so far I don't feel as if it's impacted on my performance at all. It's possibly helped as I'm getting a wider range of food, and it's easier to get all the calories I need. I've gained a couple of pounds over the last month or so but I feel as though my waistline has remained roughly the same, some days I think I look leaner but that's probably just lighting or something. I'm kinda glad that I never heard back from scivation.

Friday 24th July

Nutrition
M1: 55g protein powder, 30g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil
M3: 55g protein powder, 3tsp olive oil (half here, half between M5 and M6)
M4: 6oz turkey, 30g peanut butter, 156g broccoli
M5: 6oz turkey, 30g peanut butter, 156g broccoli
M6: 3 eggs, 6 egg whites, 156g broccoli, 9.5oz grapefruit

Training
N/A

Saturday 25th July

Nutrition
M1: 55g protein powder, 30g peanut butter, 80g oatmeal, 6.3oz grapefruit
M2: 55g protein powder, 3tsp olive oil, 63g palatinose
M3: 55g protein powder, 30g peanut butter, 80g oatmeal
M4: 55g protein powder, 3tsp olive oil, 63g palatinose
M5: 55g protein powder, 30g peanut butter, 80g oatmeal
M6: 6oz turkey, 30g peanut butter, 156g broccoli, 6.8oz grapefruit

Training
Lower Body B

Deadlift
130 x 4
130 x 4
130 x 4

Leg Press (one hole showing at the top of the seat)
250 x 4
250 x 4
250 x 4

Standing Calf Raise
150 x 4
150 x 4
150 x 4

Skull Crusher
32.5 x 4
32.5 x 4
32.5 x 4

DB Curl
20 x 4
20 x 4
20 x 4

Twisting Crunch
40 x 12
40 x 12
40 x 12

Lying Leg Raise
BW x 12
BW x 12
BW x 9

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 25 minutes
AHR x 119bpm

Sunday 26th July

Nutrition
M1: 55g protein powder, 30g peanut butter, 80g oatmeal, 6.5oz grapefruit
M2: 6oz turkey, 30g peanut butter, 156g broccoli
M3: 55g protein powder, 3tsp olive oil, 63g palatinose (accident with the carbs lol)
M4: FREE MEAL - rib eye steak, chips, salad, pitta bread, tzatziki, ciabatta; + arctic roll (sponge + ice cream)
M5: 6oz tuna, 3tsp loive oil, 156g broccoli
M6: 6oz tuna/turkey, 30g peanut butter, 156g broccoli, 6.5oz grapefruit

Training
N/A

Monday 27th July

Nutrition
M1: 55g protein powder, 32g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 32g peanut butter, 80g oatmeal
M3: 6oz tuna, 3tsp olive oil, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil, 63g palatinose
M5: 55g protein powder, 32g peanut butter, 80g oatmeal, 6.6oz grapefruit
M6: 3 eggs, 6 egg whites, 312g broccoli w/ 10ml mustard, 6.4oz grapefruit

Training
Upper Body A

Bench Press
90 x 2 (shit spotter)
90 x 2 (no spotter)
90 x 3 (no spotter, maybe 1 more in the tank)

Bent Over Row
85 x 2
85 x 2
85 x 8 - HUGE PR!!!

Military Press
55 x 2
55 x 2
55 x 2 (perfect weight)

BB Shrug
150 x 2
150 x 2
150 x 5 (no more in the tank)

Cardio - Treadmill
Incline x 15.0 (max)
Speed x 3.5
Time x 20 minutes
AHR x 124bpm

That workout was fuckin' awesome! :D

How do you eat your PWO oatmeal?

How do you eat your PWO oatmeal?

What I do is get a bowl. Put 80g raw oats in there, along with 55g of protein powder. I then scrape 30g peanut butter onto the side of the bowl. Next I pour in some water. I then mix in the oats and protein into the water. Once this is done, I then attempt to mix the peanut butter in. This is hard and usually half of it is left on the side of the bowl. I then eat it straight like that.

Tuesday 28th July

Nutrition
M1: 55g protein powder, 30g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 30g peanut butter, 80g oatmeal
M3: 6oz turkey, 30g peanut butter, 156g broccoli, 257g brown rice
M4: 55g protein powder, 3tsp olive oil, 63g palatinose
M5: 6oz turkey, 30g peanut butter, 156g broccoli, 257g brown rice, 6.4oz grapefruit
M6: 3 eggs, 6 egg whites, 156g broccoli, 6.6oz grapefruit

Training
Lower Body A

Squat
110 x 2
110 x 2
110 x 3 (failed on 4th rep)

Stiff Leg Deadlift
110 x 2
110 x 2
110 x 8 - HUGE PR!!!

Seated Calf Raise
80 x 2
80 x 2
80 x 4 (failed on 5th rep)

Close Grip Bench
80 x 2
80 x 2
80 x 5 (lateral support on 5th rep)

BB Curl
45 x 2
45 x 2
45 x 3 (failed on 4th rep)

Cardio - Recumbent Bike
20 minutes

How do you eat your PWO oatmeal?

What I do is get a bowl. Put 80g raw oats in there, along with 55g of protein powder. I then scrape 30g peanut butter onto the side of the bowl. Next I pour in some water. I then mix in the oats and protein into the water. Once this is done, I then attempt to mix the peanut butter in. This is hard and usually half of it is left on the side of the bowl. I then eat it straight like that.

I wonder if it would be easier to grind up the oatmeal and put it in a shake? Anyway thanks for your input.

I wonder if it would be easier to grind up the oatmeal and put it in a shake? Anyway thanks for your input.

I tried this but it didn't get fine enough and made the shake very lumpy. Never doing that again!

Wednesday 29th July

Nutrition
M1: 55g protein powder, 30g peanut butter, 80g oatmeal
M2: 55g protein powder, 3tsp olive oil, 63g palatinose
M3: 6oz turkey/tuna, 30g peanut butter, 156g broccoli, 80g oatmeal, 6.3oz grapefruit
WORKOUT: 4 scoops Xtend
M4: 55g protein powder, 30g peanut butter, 80g oatmeal
M5: 6oz tuna, 3tsp olive oil, 156g broccoli, 257g brown rice, w/ 20g soy sauce, 10g mustard
M6: 6.5oz tuna, 3tsp olive oil, 156g broccoli, w/ 20g soy sauce, 10g mustard, 6.8oz grapefruit

Training
Upper Body B

Incline DB Bench
32 x 2
32 x 2
32 x 4

Pull-Up
5 x 2
5 x 2
5 x 3

DB Shoulder Press
24 x 2
24 x 2
24 x 8 - HUGE PR!!!!!!!!!!!

BB Shrug (no DB heavier than 40kg)
160 x 2
160 x 2
160 x 1 (didn't really like this form maybe lower the weight)

Cardio - Recumbent Bike
20 minutes

I tried this but it didn't get fine enough and made the shake very lumpy. Never doing that again!

My blender came with a special attachment for chopping nuts/seeds etc. It makes a fine powder out of oats. It can only fit just over 60g of oats at a time as well so it makes it easy to eyeball the amount I need for my work shakes. And at 80p per kilo it sure beats getting the same thing from MP where it costs £2.50 a kilo!

BB Shrug (no DB heavier than 40kg)

I know this feeling, except mine stop at 30kg :(

My blender came with a special attachment for chopping nuts/seeds etc. It makes a fine powder out of oats. It can only fit just over 60g of oats at a time as well so it makes it easy to eyeball the amount I need for my work shakes. And at 80p per kilo it sure beats getting the same thing from MP where it costs £2.50 a kilo!

Which blender did you buy? Oh and I get Asda Smart Price oats for 50p per kilo :D

Which blender did you buy? Oh and I get Asda Smart Price oats for 50p per kilo :D


This one. It's the bit on the left that I use to grind my oats.

http://www.amazon.co.uk/Moulinex-Optiblend-2000-blender-Mill/dp/B001F108PU

This one. It's the bit on the left that I use to grind my oats.

http://www.amazon.co.uk/Moulinex-Optiblend-2000-blender-Mill/dp/B001F108PU
:tucool:

:tucool:

I'll send you some if you want to sample the quality before considering a purchase. :lol:

I'll send you some if you want to sample the quality before considering a purchase. :lol:

Have you tried the MP oats? If yours are as good as that, then I'm sold.

Have you tried the MP oats? If yours are as good as that, then I'm sold.

I can't justify the price. I tell you what. I'll go blend some up and take a picture and you can judge for yourself.

I can't justify the price. I tell you what. I'll go blend some up and take a picture and you can judge for yourself.
That would be cool. (is cool the right word?)

That would be cool. (is cool the right word?)

I even made a video to show how quick and easy it is. There are gaps in the video though. That's where I turned the camera off instead of the blender. I should have filmed with my left hand. Anyway, not time passed.

EUdN_IPy8uQ

And the finished product

31965

I even made a video to show how quick and easy it is. There are gaps in the video though. That's where I turned the camera off instead of the blender. I should have filmed with my left hand. Anyway, not time passed.

EUdN_IPy8uQ

And the finished product

31965
Looks good. Looks like I'm buying me a blender soon then. MP can suck out!

Looks good. Looks like I'm buying me a blender soon then. MP can suck out!

Exactly. I go through so many oats. At £2.50 a kilo I'd be broke. For a while in tesco they were cheap as chips, gone up a little recently but still < 20% of MP.

What I did there is about 60g which I'll use in one shake and make it up to 100g with protein powder.

Exactly. I go through so many oats. At £2.50 a kilo I'd be broke. For a while in tesco they were cheap as chips, gone up a little recently but still < 20% of MP.

What I did there is about 60g which I'll use in one shake and make it up to 100g with protein powder.
I wonder if they come out the same weight after blending them. Surely they do. I use about 80g at a time.

I wonder if they come out the same weight after blending them. Surely they do. I use about 80g at a time.

They do. You'd be hard pushed to get 80g in that thing. It holds 70g tops I'd say. Like I say, I eyeball it now because I've done it so many times. I'll always be with 2grams.

I've just worked out as well. Using tesco oats and getting the blender for £30. It'll workout cheaper than MP after 18 kilos of oats. I go through at least one kilo per 5 days and I've been eating that amount for almost 2 years! Goes to show, I've saved a fortune!

Edit:
Maybe I should go into business selling ground oats!

They do. You'd be hard pushed to get 80g in that thing. It holds 70g tops I'd say. Like I say, I eyeball it now because I've done it so many times. I'll always be with 2grams.

I've just worked out as well. Using tesco oats and getting the blender for £30. It'll workout cheaper than MP after 18 kilos of oats. I go through at least one kilo per 5 days and I've been eating that amount for almost 2 years! Goes to show, I've saved a fortune!

Edit:
Maybe I should go into business selling ground oats!
Wow jeez. Okay thats definitely worth it then. I would buy oats from you. :dreamy:

Thursday 30th July

Nutrition
M1: 55g protein powder, 30g peanut butter, 80g oatmeal
M2: 6oz turkey, 30g peanut butter, 156g broccoli
M3: 55g protein powder, 3tsp olive oil
M4: 6oz turkey, 30g peanut butter, 156g broccoli
M5: 6oz turkey, 30g peanut butter, 156g broccoli, 6.8oz grapefruit
M6: 5.6oz turkey, 30g peanut butter, 123g broccoli, 6.5oz grapefruit

Training
N/A

Friday 31st July

Nutrition
M1: 55g protein powder, 30g peanut butter, 80g oatmeal
WORKOUT: 4 scoops Xtend
M2: 55g protein powder, 30g peanut butter, 80g oatmeal
M3: 55g protein powder, 30g peanut butter, 80g oatmeal,
M4:
M5:
M6:

Training
Lower Body B

Deadlift
140 x 2
140 x 2
140 x 3

Leg Press
270 x 2
270 x 2
270 x 2

Standing Calf Raise
170 x 2
170 x 2
170 x 2

Skull Crusher
35 x 2
35 x 2
35 x 3

DB Curl
22 x 2
22 x 2
22 x 2

Cardio - Treadmill
Time x 20 minutes
Incline x 15
Speed x 3.5
AHR x 133bpm

That wraps up Phase 2 of Tri-Phase Training. I really liked this phase and made some pretty good strength gains. I am now off camping for a week and a bit, resuming diet and training on Monday August 10th.

I tried blending my oats in a blender on the grind setting. They came out very gritty in my shake. I'm sure it's like yours were. And I don't have the space to make a meal of protein, oats, peanut butter and water because I'm at work where my gym is. :cry:

I asked on the TeamScivation forum but no one has answered me yet. :read: I guess I"ll ask Derek next. :bb:

Quote:
Originally Posted by leftyx
How do you eat your PWO oatmeal?

What I do is get a bowl. Put 80g raw oats in there, along with 55g of protein powder. I then scrape 30g peanut butter onto the side of the bowl. Next I pour in some water. I then mix in the oats and protein into the water. Once this is done, I then attempt to mix the peanut butter in. This is hard and usually half of it is left on the side of the bowl. I then eat it straight like that.

Well, I emailed Derek and he told me essentially the same thing you did. Did you get that from him? :confused:

Anyway the only difference was he said to use milk so I tried it. I loved it. I'm definitely going to try to have this after every workout.

Hope you're doing well.

11/08/2009
Full Body A

Leg press
220 x 6
220 x 6

Seated leg curl
70 x 6
70 x 6

Standing smith calf raise
120 x 6
120 x 6

Flat db bench
36 x 5
36 x 5

Bent over row w/out straps
85 x 6
85 x 6

Db press
24 x 6
24 x 4

BB shrug w/out straps
100 x 6
100 x 6

Skull crusher
30 x 6
30 x 6

BB curl
40 x 6
40 x 4

Meals

Meal One - Pre WO
55g protein powder
80g oats
30g peanut butter

Meal Two - Post WO
55g protein powder
80g oats
30g peanut butter

Meal Three
6oz turkey
257g brown rice
30g peanut butter
broccoli

Meal Four
55g protein powder
63g palatinose
3tsp olive oil

Meal Five
6oz turkey
257g brown rice
30g peanut butter
broccoli
6.5oz grapefruit

Meal Six
6oz turkey/tuna combo
30g peanut butter
broccoli
6.5oz grapefruit

Hey dude. Where were you camping? Have fun?

I've decided to take my whitewater kayaking more seriously. This means less strictness on counting amounts of food, less worrying about missing meals. I will still lift weights to aid my strength, a little more cardio, and more importantly, MORE FUN OUT OF LIFE. The last age I've been almost depressed, not many friends, boredom etc. Time for a change.

You gotta find a balance that works for you. There is no point in making yourself miserable though.

You gotta find a balance that works for you. There is no point in making yourself miserable though.

That is what I'm trying to do. I have the potential to be a great kayaker and a great coach. I need to invest more weekends into that. I figure if I can eat good ish during the week, then have what I want (within reason) on the weekends when I'm away, I'll be fine.