[n88tr]

thursday
600
packet albacore
2 large carrots

900
packet albacore
2 large carrots

1100
1 scoop ON casein in 300 ml water

friday
10 am
up

1010
4 whole eggs
2 slices oatnut [not a 12 grain, at home now] bread
1 glass 2% skim milk
2 omega 369
1 multivitamin
1 CLA
2 green tea pills

117 pm
1 large carrot
1 packet albacore
1 100 cal jello pudding
6 almonds
1 CLA
1 omega 369
1 green tea pill

400
1 met-rx bar
5 almonds
1 glass milk

630
1 glass milk
5 almonds [too many for the day, I know]
1 packet albacore
1 omega 369
1 CLA

1000
1 large carrot
2 scoop ASN Whey isolate in 300 ml water
2 omega 369
1 CLA

1130
1 scoop ON Casein in 400 ml water

saturday
10 am
up

1045
1/2 lb sliced chicken
2 large carrots
1 multivitamin
1 glass milk
2 omega 369
2 green tea pills
1 CLA

110 pm
1 met-rx bar
1/5 lb sliced chicken
1 large carrot
2 omega
1 CLA
1 green tea pill

400
1/5 sliced chicken
1 packet albacore
1 glass milk
- no carbs, opps

700
2 scoops ASN Whey isolate in 350 ml water
2 large carrots

930 [early bed, just bored... I hate weekends]
1 scoop ON Casein in 400 ml water

sunday
10 am
up

1045
2 packets low-sugar oatmeal in 5 oz water
4 boiled eggs, whole eggs
1 cup 2% skim milk
1 multivitamin
2 omega 369
2 CLA
2 green tea pills

1200
3 large carrots
1/3 lb sliced chicken
1 green tea pill
some water

230
3 large carrots
1/3 lb sliced chicken
2 omega 369
2 CLA
some water

530
1 packet albacore
1 yoplait yogurt
1 omega 369
1 CLA
about 1/3 gallon water

biceps and chest workout

700 supps pre-workout
3 scoops NOEXPLODE
1 teaspoon creatine [back on it after my 1 week off]

--exact order again:

LI stairclimber 5 mins
sipping on 1 scoop ASN whey isolate in 500 ml water

pec dec
1x12 90 lbs
1x10 110 lbs

DB bench press
1x6 40 [tried for 45, not enough steam... got angry again]

standing alternating DB curls
1x12 [12 = counting both arms] 20 lbs

single arm cable curls
left arm 1x6 40 lbs
right arm 1x6 50 lbs

standing alternating DB curls
1x12 25 lbs

single arm cable curls
left arm 1x6 40 lbs
right arm 1x6 50 lbs

seated preacher curl
1x10 25 lbs
1x6 35 lbs
1x6 45 lbs

concentration curls
left arm 1x6 30 lbs [tried for my regular 35, too much, threw me for a loop]
right arm 1x6 25 lbs [my weaker arm, but not for cable curls, idk why]

seated preacher curl
1x6 55 lbs [felt light]

pec dec
[I know it was for early workout to stretch chest but I didn't get in my 5 sets early on so I went back to it]
1x6 150 lbs

DB bench press
1x5 45 [managed a few, failure in arms]

standing alternating DB curls [extremely difficult to do]
1x12 25 lbs

single arm cable curls [extremely difficult to do]
left arm 1x6 30 lbs [had to lower weight, failure in arm, but I got a few done]
right arm 1x6 50 lbs

seated preacher curl [final exercise, got pumped up mentally]
1x2 100 lbs [cheat curls though, a lot of weight for me]

post
2 slices white bread
4 R3 pills [near the end of them, not going to get anymore, useless imo]
2 scoops ASN whey isolate
1 teaspoon creatine
400 ml water

-- stretches of chest and bis approx 10 mins after post

900 pm
2 large carrots
1 packet albacore
1 yoplait yogurt
about 20 oz water

1000
1 scoop ON casein in 300 ml water

monday
500 am
body woke me up to piss

800 am
up

830
2 packets low-sugar oatmeal
5 boiled eggs, whites only
1 multivitamin
2 green tea pills

-- major pain in my arms, mostly my left, I cannot make it straight and hang at my side. I think it's from those last sets post failure. I have to stop getting angry when I can't do the weight I wanted to and then take it past failure...

-- I'll do more edits later if needed, right now I g2g to class.

[mostmuscular84]

be careful with the carrots man they do have some sugar in them. try to stick with the green vegetables such as green beans, asparagus, broccoli, salads, spinach

[n88tr]

Getting picky with the vegetables? Sugar in carrots... wow.

-- before I read this, here is my earlier diet

1100
2 scoops whey isolate
1 large carrot
1 green tea pill

220 [late, teacher giving a lecture and it was actually important and I didn't want to miss it]
2 scoops whey isolate
1 large carrot
2 omega 369
1 CLA

430 - planned
1 packet albacore
1 large head brocholli
1 yoplait yogurt

630 - planned
gonna do supps and then do traps and forearms... less pain from biceps since this morning...

[Frag Hag]

All vegetables have good fiber and vitamins, though i do second the recommendation for tons of broccoli and spinach, if only because they're both great testosterone boosters!

Be kind to your arms! Glad to hear your biceps are feeling better.

[n88tr]

Be kind.... I severely punish my body in the gym... I take it to the max each time, and sometimes, like day before yesterday, I take it too far. Idk if it's good or bad but I take my workouts to failure, I've been doing this for a long time, 7-10 weeks now.

430
meals executed as listed above

-- no gym, I don't want to press my slight recovery luck by fucking them up again with a tris, traps and forearms workout. Again, tomorrow is looking better. I've got to restart my cardio plan anyway, I'm going to go back to doing it 5-6 times a week again, how I lost all that original big weight.

700
2 yoplait yogurts
3 large carrots
1 packet albacore

930
early bed, I know I'll have to get up early anyway.
2 scoops ON casein in 400 ml water
2 advil liquid gel pills for my arms [pain go away!]

700 am
up

-- my arms feel better, not sore to move around, but it still hurts to do a pose.

718
2 packets oatmeal [gonna go to the store today, get some steel cut oats if I can find them]
2 scoops whey isolate in 400 ml water [ran out of all meats, store for that too]
2 green tea pills
2 omega 369
1 multivitamin
1 CLA

930
2 scoops whey isolate
2 large carrots
1 green tea pill

-- gonna go to the store today [I ^ already said this!]. I plan on getting some oats, not just oatmeal, meats, tuna, veggies and water. I AM eating clean!

I was in a major funk last night, arms being fucked up and I think I've gained some fat... I read some MuscularDevelopment and just looking at those ripped dudes boosted my mood. I AM NOT a quitter. God help me.

I don't think I'll post any pics because I know you guys will just tell me to cut cut cut. It's a good idea for the future however.

[ibanezman88]

i don't view going to faliure as punishment

i view it as you're making your arms feel great
yeah baby. it's almost sexual

[n88tr]

930 meal ^ happened at 1015

and it was
1 packet albacore
1/2 large full head brocholli
1 green tea pill
2 CLA

1245
1 packet albacore
1/2 large full head brocholli [I know I'm spelling it wrong, I don't care]
1 cup fresh spinach [first time I've eaten spinach ever]
2 CLA

-- I bought some Wheat germ and some Long Grain brown rice. It says I have to boil the rice... can I just eat it raw?

[Frag Hag]

Hmm... that's a good question. I've wondered that myself, when i'm being too lazy to cook, lol. It would have higher calories, but higher fiber so your body would burn calories trying to digest it. I don't know if it would even out. I'd like to know the answer to this too.

[n88tr]

330
1 cup long grain brown rice
2 teaspoons wheat germ
2 scoops whey isolate in 350 ml water
2 CLA

supps at 430, gym at 445: traps, forearms

-- I didn't boil the rice, I just mixed it with the germ, a porridge I guess. The brown rice was hard but you just swallow it. The germ acts like [I'm eating it right now] like a sweetner, it's a funny taste, really unique but not unpleasant. I did put the rice in some water for 2 mins in the microwave but I can understand why ppl would put it in a boil, soften it up.

[mindstar]

your diet needs work my friend...

A few things:
you're not eating enough, especially healthy fats. not eating enough will slow your metabolism to a crawl...eat to burn man. Counter intuitive I know, but it works.
Too many fake foods/shakes/bars
Lose the dairy. get your calcium from veggies and leave the sugar in Milk behind.
Lose carrots or rein them in...
Begin every day with some good carbs.
Try cycling carbs...2 high days, 2 med days and 3 low days...
Eat more green veggies. Lots more.
Don't eat carbs after 4pm unless it's a PWO shake or veggies.
Do cardio. Intervals, steady pace, mix it up, but get at least 30 mins a day in. Don't do it fasted though, have some bcaas first if it's am cardio.

This is assuming you're cutting.

FitDay - Free Weight Loss and Diet Journal will help if it's not been posted before. Good luck bro.

[n88tr]

Great advice and thx for the reading link. If you have more to add, plz do so. Ty.

445
supps
3 scoops Noexplode
1 teaspoon creatine
mixed in 250 ml water

600
workout - traps, forearms, hard cardio
5 mins LI stairclimber

-- fill blender bottle with 1 scoop whey isolate and 400 ml water, little shake throughout workout

barbell chest raises
1x12 55 lbs

DB shrugs
1x12 50 lbs [total weight]

barbell chest raises
1x7 65 lbs

barbell shrug [I just stay in the rack and do it]
1x7 45 lbs [just the bar]

barbell chest raises
1x7 65 lbs

barbell shrug
1x7 65 lbs

DB chest raises
1x7 60 lbs [total weight]

barbell shrug
1x6 65 135 lbs

DB chest raises
1x7 60 lbs

refill blender bottle w/ water, about 5 min break

barbell shrug
1x3 235 lbs [failure, my new max weight]

barbell forearm curls [outward grip]
1x12 45 lbs
2x6 55 lbs
1x6 105 lbs [fatigue]
1x3 185 [failure, my new max weight]

post
2 slices white bread
2 scoops whey isolate
1 teaspoon creatine
4 R3 Cellucor pills [they're junk, I'm sure of that, but I have about 20 more in the bottle so I'll use em' up and not buy any more]

30 mins HIIT on stairclimber, I would say this is the hardest workout I've ever had, idk why it was so hard, I'm guessing because I wasn't 'feeling it' but knew it needed to get done, and because I limited my water because I just took my post and I didn't want excess water washing away my just-ingested whey and creatine.

-- I was totally wasted after the HIIT, even though it wasn't 45 mins, it was just a regular 30 mins. I was actually amazed I got it all done, I sweat a pint, had to take off my glasses, sweat running so thick, dripping all over the machine [I usually drip but this was a lot].

Stretches [are there specific trap and forearm stretches? I'll google some.]

I loved the last 'heavy' shrug set I did, I really like doing shrugs but I've not seen any trap development in the past 2 months of hitting them hard. Maybe I'm plateauing, I don't know.

Walking back to my dorm, I nearly threw up. I started to have a runny nose though it was about 70 'F outside, windy but not cold. I then started to burp and I felt my Noexplode coming back up but I swallowed it. I've only thrown up 2 other times in my life. The first was from a bad salad I made, expired meat or something in it, I threw up in the bathtub, no good. The second time was early in my training, last year when I took some pills on an empty stomach, I missed breakfast and I threw up on my walk to class, not a pretty sight either.

Laid on my bed for about 45 mins, reading a MuscularDevelopment interview w/ Flex Wheeler, I drank about a gallon of water. I got a fever of sorts, my forehead was really red and hot, I figured from only taking in about 100 ml during my HIIT. I think that was a mistake but I didn't want to wash out my post with too much water. Can I get some help here?

I took my 2 lb bag of turkey from the fridge and laid it on my forehead, that felt good. I don't know why, but I reek of windex. I think my shirt had some in it or something, it's weird.

730
1 cup spinach
1 packet albacore