[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 ****ing 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 ****ed 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

[Frag Hag]

You should probably stay hydrated during your workout, especially if you're sweating a lot. I've never heard that drinking extra water has any effects on your post-workout nutrition. Where did you hear this?

Sounds like a harsh workout. Good job keeping your food down. I hate that about-to-throw-up feeling more than anything.

[n88tr]

Originally Posted by Frag Hag

You should probably stay hydrated during your workout, especially if you're sweating a lot. I've never heard that drinking extra water has any effects on your post-workout nutrition. Where did you hear this?

Idk, I think I read it once. I'd like more confirmation about your opinion though.

Originally Posted by Frag Hag

Sounds like a harsh workout. Good job keeping your food down. I hate that about-to-throw-up feeling more than anything.

Yeah, good times. I was really wasted after the cardio, I think I might need a little something after the cardio to pick me up so I don't feel so lethargic.

[ibanezman88]

Originally Posted by 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.

great post!!!
no carbs after 4pm is a bit harsh but everything else is solid!!

that'll definatly help him cut better

[n88tr]

I do most of that already, old stuff is bars and diary, but thanks anyways. By "no carbs" do you mean just the regular stuff like rice and bread, or do you include veggies as well?

Carb cycling is something I've heard a ton of good things about, keeps the body guessing and a good metabolic rate. I think I have to plan it out though, I want to plan my meals out more throughly, like a week's worth.

1000 pm
about 1/2 fist-sized piece of broccoli
3 medium but thin carrots
1 packet albacore

1040
1 scoop ON casein in 400 ml water

-- Gonna try out those plain oats for breakfast, see how those taste.

[Frag Hag]

Originally Posted by n88tr

Idk, I think I read it once. I'd like more confirmation about your opinion though.

Well, as far as lifting, i've read that you're supposed to stay hydrated all throughout the workout, like sipping water in between sets. I thought cardio is no different, but i'm certainly no cardio expert. As for the post-workout, i've just never seen anything saying i shouldn't drink water with it, so i've just been drinking water and protein shakes willy-nilly. We might wanna get a more educated opinion to sort this out.

[mindstar]

no carbs is no bread/rice/oats/potato after 4pm...veggies are fine.

You have to adjust as you go too. I might also put in some simple carbs with your PWO shake.

I'm carb cycling right now and am down 15 lbs in 5 weeks. I find it easier to cook, weigh and cut a week's worth of lunch meats on Sunday and then freeze them. It's a pain in the ass for one day, but it is a lifesaver the rest of the week.

[mindstar]

Oh yeah, water is essential. Don't bloat on it, but don't skimp. The more hydrated you are, the less water you hold.

[mostmuscular84]

dude your taking 3 scoops of no xplode plus a teaspoon of creatine make sure you are drinking a **** load of water. there is already creatine in no xplode so im not sure why your adding extra if anything takie the creatine immediately after the workout

[n88tr]

Ty for the creatine and water advice.

When I was doing forearms yesterday, right before my water break I got the craziest pump in my right forearm. I know each time I say that my pumps get stronger and stronger but this felt like my arm was going to explode, it was intense! My left arm didn't get a pump, which is strange, it's usually both of them at the same time.

930 am
up

1000
1 cup oats w/ 1/2 cup water
1 large carrot
2 scoops whey isolate in 400 ml water
2 CLA
2 green tea caffeine pills
1 multivitamin

My god but the oats taste like hot ****, just plain awful. I think next time I'll add some Wheat germ, spice up the taste a bit. I'm eating it now, man, it's just bad! I wonder if plain oatmeal would be just as good, this stuff has no taste but when I make it, it all mushes together with some white stickiness, augh! I know oats are only supposed to be consumed early in the day so I think I'll only do this once a day. The oats make the brown rice taste good in retrospect.

[Zack]

haha you gotta start throwing in some seasonings or spices man. u can't be putting urself through bull**** if you don't like it

[mostmuscular84]

mrs dash and molly mcbutter are my spices of choice on a cut

[n88tr]

1220
1 cup brown rice w/ 1 teaspoon wheat germ
1 packet albacore
2 CLA
1 green tea pill

at 200 [planned]
1 packet albacore
2 large carrots

workout probably around 5 pm, back, shoulders, delts

[n88tr]

^ 200 meal actually happened at 230

500
2 slices 12 grain bread
1 packet albacore
1 1/2 fist-size piece of broccoli
1 large carrot

700 [kinda late for me since 500 meal]
3 scoops no explode

shoulders, back, delts workout

5 mins LI stairclimber

1 scoop whey isolate in 400 ml water, sipped on throughout workout

lat pulldowns, wide grip
1x12 50 lbs
1x12 60 lbs

lat pulldowns, reverse close grip
1x12 60 lbs
1x12 80 lbs

DB row
1x8 30 lbs
1x8 50 lbs
1x8 60 lbs
1x3 80 lbs [failure, too much weight]
1x8 50 lbs

lat pulldowns, wide grip
5x8 90 lbs
1x7 130 lbs [heavy fatigue]

lat pulldowns, reverse close grip
5x8 100 lbs
1x7 150 lbs [heavy fatigue]

seated cable row
1x10 60 lbs
1x6 80 lbs
1x6 100 lbs [fatigue, too much weight]
3x6 70 lbs
-- it still pisses me off that I can do 200 at the Y but I didn't let it get to me while doing the rows. The row machine at college is ****, cable goes slack when lowering it, not a constant pressure...garbage machine

5 min break, refill blender bottle w/ water

reverse pec dec
1x7 60 lbs
1x4 70 lbs
-- weak on delts, failure
-- I forgot to do overhead DB press, I usually do that

post
2 slices white bread
4 R3 Cellucor pills
2 CLA
2 scoops whey isolate and 1 teaspoon creatine in 350 ml water

about 10 mins break

stairclimber LI 30 mins, about 300 ml water

stretches

900
about 1/2 gallon water

915 pm
1/2 fist-sized piece of broccoli
1 cup spinach leaves
1 packet albacore

[mindstar]

PWO cut the bread and throw in a tbsp of honey or better yet dextrose.

In the morning, try this
1 cup oats,
1 sm banana
1 tbsp Natty pb
2 scoops choc whey (i use ON)
water.

Blend, and drink. if you've not used too much water, it'll be like a think shake. Add the protein in as everything else is blending. If you feel like a treat, add a tiny bit of pure cocoa powder.

I hate hot oats too...I used to mix mine with egg whites and cottage cheese. Bleh.

[n88tr]

Shouldn't I have more of a fast-digesting carb than just honey? That is essentially sugar, I believe. And others have told me my white bread is a good fast-digesting carb...

Also, shouldn't I be avoiding PB while on a cut?

Thanks for crits.

[Zack]

Honey is amazing for after a workout

I have at least 2 tbsp after a work out

[under construction]

I could be wrong but wouldnt this increase liver glycogen instead of muscle glycogen like a gi carb would to go along with the slin spike.

[n88tr]

930 bed
1 scoop ON casein in 400 ml water
4 R3 Cellucor pills
3 CLA

530 am
body woke me up for a piss, back to bed

700
up

715
1/2 cup brown rice
1 teaspoon wheat germ
mixed in 1/2 cup water
1/2 fist-sized piece of broccoli
2 CLA
1 multivitamin
2 green tea pills
2 omega 369

1000
1/3 lb reduced-sodium turkey
1/2 fist-sized piece of broccoli
2 large carrots
1 green tea pill

1230 pm
1/3 lb reduced-sodium turkey
1 yoplait nofat yogurt
1/2 fist-sized piece of broccoli
2 large carrots

310
1/2 cup brown rice
1 teaspoon wheat germ
mixed in 1/2 cup water
1 packet albacore
2 CLA

-- gonna go home, Y later on, do some leg work. I'm looking forward to squatting again, I like the hack squat there better than freeweights.

I'll try out the 2 tablespoons of honey instead of the bread as a post but I hope I'll have enough energy... cya

[mindstar]

you want simple sugars after a workout...dextrose is best, but honey will do.

you need healthy fats, especially on a cut. Olive oil, natty PB, fish oil. etc.