[<3Frosty]

Meal 6:

quarter pound of tilappia drizzled with extra-virgin olive oil, fish oil and flax seed oil pills, 2 cups of non-fat milk.


I might cook the rest (other quarter pound) tonight. I love cooking fish in a pan nowadays.

[<3Frosty]

Inbetween meal:
2 slices of non-fat cheese

Meal 7:
1 slice of non-fat cheese, 2/3rds (finished it off) cup of non-fat low sugar milk, 2 cups white tea, fish oil and flax seed oil, multi-vitamin, and the other quarter-pound of tilappia drizzled with some olive oil and some lemon juice. Yummmmmmm.

[<3Frosty]

Meal 8:

Non-fat cottage cheese.


Meal 1:
1 jelly donut, 1/2 cup of low sugar non-fat yogurt, 1 cup of non-fat low sugar milk, 6-7 handfuls of cheerios.

[JakeVendetta]

Something about your log makes me want to go to a krispy kreme... and i dont even like them.

[<3Frosty]

Originally Posted by JakeVendetta

Something about your log makes me want to go to a krispy kreme... and i dont even like them.

The donuts are actually from Dunkin Donuts.


I have one more donut that im willing to devour in the morning. Its bavarian creme, and i will have it on saturday. I dont want to store a half-eaten jelly donut, so i ate the whole thing this morning. The last few days were a single glazed donut. I was supposed to have a coconut one, but the lady misunderstood me i guess. :(


I consider that the majority of my meals during the day super clean and healthy, although i could always use more veggies, so i dont worry about the insulin spike early in the morning too much. My body is hungry for energy, so i doubt the donuts will turn to fat easily.

Meal 2:

Slab of turkey, 2 slices non-fat cheese.

[mr_bhana]

donuts are the best, i had a bite of my m8s today, but my weakness is cookies

[<3Frosty]

Originally Posted by mr_bhana

donuts are the best, i had a bite of my m8s today, but my weakness is cookies

I dont mind not eating cookies. As long as something isnt put in front of me, i hardly have cravings for sweets.


EDIT: Damnit, now that you got me thinking of sweets, im thinking a brownie sounds delicious...

[<3Frosty]

Meal 3:

Slab of turkey, bell peppers, celery.

1/2 cup of low sugar, non-fat yogurt.

[JakeVendetta]

no dude your meals are clean as hell.. i was just commenting on my desire for donuts atm.

[<3Frosty]

Originally Posted by JakeVendetta

no dude your meals are clean as hell.. i was just commenting on my desire for donuts atm.

I didnt take it the wrong way, so its all good.

[<3Frosty]

Well, decided to have a lazy day and went shopping for some food for a bit instead of going to my last class.

Meal 4:

Lots of cheerios again, and a slice of non-fat cheese.

Meal 5:

Tilappia with olive oil, and 1 half avocado.

[Cain Marko]

Avocado hates me, wish I could eat it tho

[<3Frosty]

Originally Posted by Cain Marko

Avocado hates me, wish I could eat it tho

Im afraid to ask, but i will go ahead and do so. Why does it hate you?


I love me some fresh avocados. Im gunna have to get my aunt/grandma to show me how to make some guacamole. We are cuban.

[JakeVendetta]

i like guacamole, but how do you eat a fresh avacado?

[<3Frosty]

Originally Posted by JakeVendetta

i like guacamole, but how do you eat a fresh avacado?

I put some lime juice and sprinkle it with some salt.


Some like it with lemon. I like it alot better with lime. Along with my coronas.....


A big tip is how to cut them:

Cut them top to bottom, two times. So, make them into quarter slices. This helps make them easy to eat because if you slice them right, you dont have to dig out the seed in the middle. You should be able to just tear off the quarters. And, it is super easy to pill off the skins this way as well.

[Cain Marko]

Chicken + avocado = awesome, then not long after = pain in the guts

[<3Frosty]

Originally Posted by Cain Marko

Chicken + avocado = awesome, then not long after = pain in the guts

I am so tired of chicken and turkey right now...


Tomorrow, im getting some various fish and steaks. Anyone know a lean cut i can get?

[Cain Marko]

Lovin the blue grenadier fish, oven baked, not good for losin weight but good for the soul haha

[<3Frosty]

Originally Posted by Cain Marko

Lovin the blue grenadier fish, oven baked, not good for losin weight but good for the soul haha

hahahah. Im trying to lose weight and eat happy. Thus, the donuts in the morning. Nothing better than to start the day with a sweet and just getting that craving out of the way.

im not advising this at all


I was talking about a cut of steak though. I know plenty of fish to choose from now.

[<3Frosty]

Meal 6: Lots of cottage cheese, fish and flax seed oil, and a multi.


Meal 1: 2/3 cup of low sugar, fat free yogurt, 2 scrambled eggs with sprinkled non-fat cheese, 1 cup non-fat milk mixed with 24 grams protein from whey, a decent amount of the rotinini whole wheat noodles, and a hanful of cheerios.

Supps: Multi, concerta, 2 MSM & Glucosamine pills, and 1 chromium picolinate.

[<3Frosty]

Planned workout today:

Bench and Assisting: Internal/External rotations, trunk rotations, Regular bench, incline bench, military press, skull crushers, Barbell rear delt row, DB close-to-body raise, Wide-grip dip, prone bridge, side bridge.

All of these will be done in that order.

[<3Frosty]

Pre-Workout Meal (2):

5 ounces of sweet potato, 1 cup non-fat low sugar milk.

[<3Frosty]

1 serving NO-Xplode 15 minutes pre-workout.

During workout nutrition: Lots of water and about 16 ounces of Gatorade mix.

Pre-Workout Weight: 148.6

Workout:

Light jog for 5 minutes, then stretch.

Exercises:

Rotator Cuff Exercises:

• Not going into detail, too many reps. LOL

Trunk Rotations:

• 45 lbs x 11 rotations each side

Regular Bench:

• 95 lbs x 12 reps
• 135 lbs x 10 reps
• 185 lbs x 6 reps

Incline Bench:

• 95 lbs x 10 reps
• 135 lbs x 6 reps
• 145 lbs x 4.8 reps

Military Press:

• 65 lbs total x 10 reps (sitting, unsupported)
• 75 lbs total x 6 reps (sitting, unsupported)
• 90 lbs total x 8 reps (seat with back, what a difference)

Skull Crushers:

• 50 lbs total x 12 (EZ Curl)
• super set with 12 reps of close-grip bench
• 70 lbs total x 4 reps
• Super-set with 70 lbs close-grip bench x 14 reps

Barbell Rear-Delt Row:
Barbell Rear Delt Row

• 40 lbs x 12 reps (straight bar)
• 70 lbs x 14 reps (straight bar)
• 80 lbs x 10.5 reps (straight bar)

DB Close-to-body Raise:
Dumbbell Raise

• 10 lb DBs x 12 reps
• 15 lb DBs x 15 reps
• 20 lb DBs x 12 reps

Wide-Grip Dip:

• Body Weight x 12 reps
• +20 lbs x 6 reps
• Body Weight x 6 reps (close grip, focus on tri's)

Prone Bridge: (Hand placement is odd)

• 1 rep each arm for 28 seconds.

Side Bridge: (Foot placement is odd.)

• 1 rep each arm for 28 seconds

Post-workout weight: 151 lbs




Reflections: Well, way too many sets right now. Now that i know a rough base of where im at, i can knock off sets here and there as im no longer experimenting with the majority of the exercises and weights. This completes the first week of this focus training. Its pretty new to me, and im looking forward to seeing how my body responds when i hit the weights again on monday.

[<3Frosty]

Post-workout nutrition (3):

10 grams dextrose, 48 grams protein from whey, 13 ounces water, 1 banana, 10 grams creatine monohydrate.

2nd Post-workout meal, 50 minutes later (4):

6.5 ounces sweet potato, 3 ounces turkey breast, multi.

[<3Frosty]

Okay, so, last night i was invited to a rockets game and of course i accepted the offer. Went to eat at Papasito's (mex restaurant), had some shrimp and poblano peppers, and wow. That did not sit well. Basically, my night went to ****, and most of the day today was me feeling sore as **** from the workout and sick to my stomach. Will hopefully start up with my nutrition log tomorrow.

[<3Frosty]

Meal 1:

1 bavarian filled donut, 1 scoop whey, 15 grams dextrose, 10 grams creatine, water.
2 eggs, 1 with yolk 1 without, sprinkled cheese, 1 cup milk.


Meal 1.5: needed carbs, so grabbed 3 handfuls of cheerios.

[<3Frosty]

Im slacking bad today on everything... :(


Meal 2:

1 slab of tillapia with 4 asparagus torpedoes and some chopped onions.

[Cain Marko]

Originally Posted by <3Frosty

1 serving NO-Xplode 15 minutes pre-workout.

During workout nutrition: Lots of water and about 16 ounces of Gatorade mix.

Pre-Workout Weight: 148.6

Workout:

Light jog for 5 minutes, then stretch.

Exercises:

Rotator Cuff Exercises:

• Not going into detail, too many reps. LOL

Trunk Rotations:

• 45 lbs x 11 rotations each side

Regular Bench:

• 95 lbs x 12 reps
• 135 lbs x 10 reps
• 185 lbs x 6 reps

Incline Bench:

• 95 lbs x 10 reps
• 135 lbs x 6 reps
• 145 lbs x 4.8 reps

Military Press:

• 65 lbs total x 10 reps (sitting, unsupported)
• 75 lbs total x 6 reps (sitting, unsupported)
• 90 lbs total x 8 reps (seat with back, what a difference)

Skull Crushers:

• 50 lbs total x 12 (EZ Curl)
• super set with 12 reps of close-grip bench
• 70 lbs total x 4 reps
• Super-set with 70 lbs close-grip bench x 14 reps

Barbell Rear-Delt Row:
Barbell Rear Delt Row

• 40 lbs x 12 reps (straight bar)
• 70 lbs x 14 reps (straight bar)
• 80 lbs x 10.5 reps (straight bar)

DB Close-to-body Raise:
Dumbbell Raise

• 10 lb DBs x 12 reps
• 15 lb DBs x 15 reps
• 20 lb DBs x 12 reps

Wide-Grip Dip:

• Body Weight x 12 reps
• +20 lbs x 6 reps
• Body Weight x 6 reps (close grip, focus on tri's)

Prone Bridge: (Hand placement is odd)

• 1 rep each arm for 28 seconds.

Side Bridge: (Foot placement is odd.)

• 1 rep each arm for 28 seconds

Post-workout weight: 151 lbs




Reflections: Well, way too many sets right now. Now that i know a rough base of where im at, i can knock off sets here and there as im no longer experimenting with the majority of the exercises and weights. This completes the first week of this focus training. Its pretty new to me, and im looking forward to seeing how my body responds when i hit the weights again on monday.

This looks great man, keep it up, and everyone slacks at some point, EVERYONE!

[<3Frosty]

Triceps are STILL sore. I havent been getting the sleep i need as of late though, and obviously my nutrition hasnt been up to par. I guess i just havent hit my tri's that hard in a while.

Meal 1:

1/2 coconut donut, 2/3 cup of low sugar non fat yogurt.

3 servings egg beaters, sprinkled non-fat cheese, 1/2 cup low sugar non-fat milk, and 4 handfuls of cheerios.

[YM123]

great log you got going here,, very detailed,, i like the vid links that you post as well.... il try to stop by more often and see how your getting on. Are you bulking or cutting?