[KM]

Keep up your water intake, lower your Sodium intake. That's if you're trying to lose water weight. Try to take the thing's I said into consideration, PM me later.

[ibanezman88]

ok
i was busy the day before yesterday so i didn't get a chance to write my entry. and yesterday, we had a snow storm and lost power

this is tuesday's log

7:00 - Meal 1
1/2 cup of oats w/1cup of lowfat milk
4 eggwhites
water
animal flex

10:30 - Meal 2
1/2 cup of oats w/1 cup of lowfat milk
8 eggwhites
water

1:00 - Meal 3
Tuna salad (1 can of tuna and 2 cups of chopped brocolli)
diet snapple

3:45 - Meal 4
3 cups of cooked whole grain pasta
8 oz. chicken breast
water

6:50 - Meal 5
1 boiled sweet potato
water
2 scoops of optimum whey protein with extra BCAA and Glutamine

10:30 - Meal 6
1 Can of tuna
water

i took a break from posing that day. i was worn out. i was in school basically from 12:30-6:30
usually it's until 10:00 at night but classes were cancelled due to a storm emerging.

basically it
borring entry

[ibanezman88]

ok, yesterday's entry

8:00 - Woke up
Meal 1
1/2 cup of oats with 1 cup of low fat milk
4 eggwhites
water
animal flex

10:30 - Meal 2
Tuna salad (1 can of tuna and 2 cup of chopped brocolli)
diet snapple

1:25 - Meal 3
2 cups of whole grain pasta
8 oz. chicken breast
diet snapple

4:30 - Meal 4
1/2 cup of oats w/ 1 cup of lowfat milk
8 eggwhites
water

8:30 - Meal 5
Turkey Breast Sandwhich (wheat bread)
water
2 scoops of optimum whey w/ creatine, BCAA, and Glutamine

workout - Back/abbs

Deadlift - 4x6-10 335lbs
T-bar Rows - 4x10 205lbs
Seated Cable Rows - 4x10 - 170lbs
Wide/Reverse-Grip Front Lat Pulldowns - 4x8-10 140lbs
Leg lift station - 3x30,25,20
incline sit ups - 3x20,15,10

i didn't put my warm up sets on there but there you go. felt real strong. i did 315lbs for 10 kinda easy reps.

During posing, i found out a few things.
my most muscuar makes me look HUGE if i flex my traps out but it makes my delts look even smaller than they are already.

i started practcing some new poses.
one is the one arnold does that's like a back double bicep but it's on a diagnol angle. this one i need a camera for because i can't see how i look but i'd like to incoorporate it if it looks good.

i've also been practicing that abb pose where you put one arm over your head and the other is flexed my your side and your body is kind of sideways. that one will look great on me when i'm more cut

ok, that was it guys.

today's entry will hopefully be put up either tonight or tommorrow

[KM]

Bro everything looks great. You Dead a shit load of weight, props on that for sure! Actually, your weight on every exercise looks awesome. Nice job. Well, about the posing, do not start trying the other poses. It could hurt your footwork form and other keys to the mandatory poses. So start the creative ones around 2 months out or more. Keep the posing up and take a few off days if you need! Not a big deal, posing takes time and effort. Sometimes, that's not always available. Great diet bro, it's improved. You're doing great, honestly.

[ibanezman88]

thanks buddy
ok, so no creative poses
i'll obey you on that one lol.

no time for posing today either
dammit

anyway

8:00 - woke up
Meal1
1/2 cup of oats 1 cup of lowfat milk
4 eggwhites
2 1/2 cups of orange juice (that was my cheat for the week)
animal flex

11:30 - Meal 2
1/2 cup of oats 1 cup of lowfat milk
8 eggwhites
water
5g of creatine

1:45 - Meal 3
Tuna Salad (1 can of tuna and 2 cups of chopped brocoli)
water

1 scoop of NO Xplode
workout - shoulders/traps/calves 4:00-5:30

5:30 - Meal 4

2 1/2 cups of whole grain pasta
8 oz. chicken breast
water

8:00 - Meal 5
Turkey Breast Sandwich (wheat bread)
2 cups of chopped veggies (carrots,peas,green beans, corn, coli flower)
water

11:00 - Meal 6 (to be eaten)
1 can of tuna
2 scoops of optimum whey protien with BCAA and Glutamine

before the workout, my schedual did not allow me to bring carbohydrates in before the workout. it's ok, i still had plenty of energy thanks to the slow digesting carbs i had in the moring. however, i was weaker than the norm today during my workout.

that last meal has all that protein crammed in there because i fell behind on the food. i was supposed to eat the tuna with the previous meal but i couldn't fit all that.

workout - shoulders and traps

seated barbell front press - 4x6,10,10,9 135,115x3
seated dombell presses - 3x8-12 30,40x3
smith machine seated front press - 3x8 115lbs
standing dombell front raise - 3x8-10 15lbs,20lbs,30lbsx2
standing bent-arm side laterals - 3x8-10 30lbsx2, 35lbs
cable side laterals - 3x8-10 25lbs,35lbsx2
bent over rear laterals - 3x10 15lbs
cable crossover (rear delts) - 4x10-12 55lbs
dombell shrugs - 4x10-12 90lbs
upright rows - 3x8-10 90lbs
standing calf raise machine 4x12 40lbs

calves are another one of my weak point in case any of you guys didn't know.

so i worked 2 weak muscles today.
hey at least i'm being honest

i was sure i was gonna do 8 reps with 135lbs for the seated barbell front presses. however, there's 2 or 3 45lbs plates at my gym that are actually about 50lbs. the right side had one of those unlucky 45lbs plates that was heavier and it ruined my set. DAMMIT i was gonna set a new record! i know not much of a record.

for the dumbells, i was really weak, i've done 55lbs dombells for 8 reps before as a second exersise. but this time, i did 40lbs for 12 reps which sucks. i kept the weight because i knew i was fatigueing so fast i wasn't gonna be able to go up to 45lbs and even do 8.

i weighed in at 150lbs this morning.
so far, i've lost 5lbs.

hopefully it's just 4lbs of water
and 1lbs of fat.

i'm thinking about having a true mass as a cheat meal tonight and just to make sure i'm not loosing muscle.
what do you think?

[PWRofONE]

Originally Posted by ibanezman88

ok, i weighed in this morning after my first meal of the day and after i took a dump.

i was 152.4!!!!!
oh no!!!!!

ok, so i've decided to up my calories to around 2500-2600

and i'm not doing any cardio for now. i've discovered that i have a really fast metabolism. i've already lost 3lbs in 3 days of dieting.

no wonder i wasn't growing when i was only gettting 2900 calories toward the end of my bulk even though that's what i supposedly need to gain muscle. next time i bulk, i'm gonna do what KM does and go back up to 4000 calories which is what i was doing for a week or so until i decided that was too much according to my sources. apparantly not because of my metabolism.

i was growing at 2900 calories until i reached a certain size and then i just stopped growing.

anyway, just to be on the safe side, my carbs are going to be around 240g now. i gotta see what happens to my body because of my metabolism with this diet.

what do you guys suggest.

i'm also adding another 1 scoop of whey protein.

I saw that coming bro. Your like me with the crazy metab. Its prolly a good thing you started dieting when you did to fix it, but just remember, if you hit that weight and size and conditioning you want to early, its gonna be a bitch to maintain. I would avoid cardio for now, you might not need it honestly (yea ill get ripped for this, but dexter jackson didnt touch cardio for the longest time). Make sure you keep those carbs coming in atleast postworkout to keep the muscles full. best of luck

[KM]

Originally Posted by PWRofONE

I saw that coming bro. Your like me with the crazy metab. Its prolly a good thing you started dieting when you did to fix it, but just remember, if you hit that weight and size and conditioning you want to early, its gonna be a bitch to maintain. I would avoid cardio for now, you might not need it honestly (yea ill get ripped for this, but dexter jackson didnt touch cardio for the longest time). Make sure you keep those carbs coming in atleast postworkout to keep the muscles full. best of luck

I agree bro. It most definitely will be difficult to maintain. I'd start Cardio in around a month or so. It's good to be ahead of the game, so keep the diet going. You're just like me, fast metabolism. If you see improvement with muscle definition now, imagine what you'll be like when you start Cardio!

Other note..

Today's log looks awesome. Very well elaborated on. You're doing great weight also. Keep it up man and don't sweat posing. Pose in your mind lol. You have the work ethic man! Keep this going please.

[ibanezman88]

alright
yesterday was not a workout day but it was also my high carb day
i planned on working out but did not have the time.

6:30 - woke up
Meal 1
1/2 cup of oats w/1 cup of lowfat milk
water
2 scoops of optimum whey protein w/ creatine, BCAA and Glutamine
animal flex

8:00 - cup of coffee with a little cream and spleda (i needed to wake up)

11:00 - Meal 2 (boy was i hungry. 3 hour class=no eating)
1 cup of oats w/2 cups of lowfat milk
water
a pack of my mom's woman vitamins (hopefully i can buy some animal pak today)

2:00 - Meal 3
Ham sandwich (wheat bread) i know, ham not best choice. all there was
1 1/2 cups of diced veggies (carrots,peas,greenbeans,corn,coliflower)
water

5:30 - Meal 4
2 cups of whole grain spagetti cooked
8 oz chicken breast
water

8:00 - Meal 5
2 cups of whole grain pasta
8 oz. chicken breast
water

11:00 - Meal 6
2 scoops of optimum whey

that was my high carb day. i kept the calories the same and bumped the carbs up to 300g because i still wanted to keep some protein. was i not supposed to do it this way?

anyway, that was it, school in the morning, work for the rest of the day so i had no time for anything.

i have some downtime now for this weekend. thank God.

havn't been getting as much sleep as i would hope for. i might wake up late as hell tomorrow and try to still cram the 6 meals in there. late as hell for me is 9:00.

alright guys, hopefully i'll post my entry for today later.
see ya and thanks for reading.

i woke before my high carbs and i was 153lbs

i am speculating that since i eliminated wheat bread and turkey breast from my diet for a couple days, my sodium went down causing me to loose water. when i got tired of sweet potato, i added the sandwiches back in which upped my sodium intake. my guess is that i put a little bit of water on.

so for this week, technically i lost 2lbs

probably 1.5lbs of water and .5lbs of fat. so i AM going to do 30min of cardio this weekend today and tomorrow hopefully and see where i'm at.

alright guys.

[mr_bhana]

doin really well bro, meals aee great, lifting is heavy! well done!