[YM123]

looks like mindstars got your back!!!

[mostmuscular84]

when on a cut if stick with the natural peanut or almond butter macadmia nut oil avocados stuff like that

[n88tr]

I do a lot of fish and almonds on my cut. I'll get some avocados. Do I need to cook them at all or just wash and chow down?

[Zack]

you can do either.

cooking could cook out some nutrients, but that's a huge debate around here.

it's more of a personal preferrence

[mostmuscular84]

i put my avocado on a salad when i cut tastes real good dont add to much oil because the avocado does add a good amount to it already just put some balsamic on it but u need to buy the good stuff the cheap kind is made with a lot of sugar.

[n88tr]

continued from 310 pm, thursday

530
1 cup oatmeal
1 yoplait yogurt
1 packet albacore
2 CLA
1 large glass water

715
-- supps taken in gym prior to workout, takes me 20 mins drive to Y so I don't want to waste it while just driving to the gym... save me some time
3 scoops noexplode

730 legs [I determined not to go to failure this time]

-- made up a shake of 400 ml water and 1 scoop whey isolate, sipping on it throughout workout

leg extensions
1x12 40 lbs
1x12 50 lbs

seated leg curl
1x12 30 lbs
1x12 40 lbs

calf raises on leg press
1x10 100 lbs
1x8 50 lbs [single leg, left]
1x8 50 lbs [single leg, right]
1x8 322 lbs
1x8 210 lbs [single leg, left]
1x8 210 lbs [single leg, right]
1x8 322 lbs
1x8 210 lbs [single leg, left]
1x8 210 lbs [single leg, right]
1x8 322 lbs
1x8 210 lbs [single leg, left]
1x8 210 lbs [single leg, right]

seated calf raises [failure on here, happy failure, no pain]
1x7 95 lbs
1x7 105 lbs
1x7 115 lbs
1x5 190 lbs [no trembling]

leg extensions
3x7 150 lbs
1x7 200 lbs

seated leg curl
3x7 70 lbs
1x7 110 lbs

leg press
1x10 265 lbs
1x7 355 lbs
1x7 465 lbs

hack squat
1x10 100 lbs
2x7 150 lbs
2x7 200 lbs

single lying leg curls
1x7 50 lbs [right leg]
1x7 50 lbs [left leg]
1x7 60 lbs [right leg]
1x7 60 lbs [left leg]
1x7 70 lbs [right leg]
1x7 70 lbs [left leg]

post
2 tablespoons honey
2 scoops whey isolate w/ 1 teaspoon creatine in 400 ml water
4 cellucor R3 pills, 2 CLA
-- leg stretches

LI on track for 35 mins [36 laps, about 3.2 miles, counting just for fun]

945 pm
1 packet albacore
1 small banana
10 almonds
2 CLA

12
1 scoop casein, 300 ml water
4 cellucor R3

friday
1230
up [didn't set alarm], no school on fridays, lucky me

1 pm
2 cups egg whites, scrambled
1 slice 12 grain whole wheat
1 teaspoon creatine in 1 cup 2% skim milk
2 green tea caffeine pills, 2 CLA, 1 Multivitamin, 2 Omega 369s

3
40 g chicken slab
1/2 piece white bread [not much, I know]
2 CLA, 1 Green tea caffeine pill

5 [another ****ty meal, I know]
1 packet albacore
12 almonds
2 CLA

750
1 cup oatmeal [oops]
2 scoops whey isolate
6 almonds, 1 CLA
1 cup 2% skim milk

1030
1 cup broccoli
1 cup carrots
1 small banana
1 packet albacore
1 CLA

12
1 scoop casein, 1 teaspoon creatine about 400 ml water

saturday
830 am
up

845 [forced breakfast at Mcdonalds...]
2 biscuit w/ 1 piece of chicken [breakfast type of meal]
2 CLA, 1 Multivitamin, 2 Green tea caffeine pills

930
1 teaspoon creatine, 200 ml water

1145
2 large carrots
1 packet albacore
1 CLA, 1 Green tea caffeine pill

245 pm
1 cup oatmeal
7 almonds
1 packet albacore
1 glass 2% skim milk

545
2 large carrots
1 met-rx bar [310 cal, 32 g protein]
10 almonds
2 omega 369, 2 CLA

900
1 large apple
1 packet albacore
1 cup 2% skim milk
6 almonds

1145
1 scoop casein, 1 teaspoon creatine, about 300 ml water

sunday
10 am
up

1030
1 cup oatmeal
2 scoops whey isolate
2 omega 369, 1 CLA, 1 multivitamin, 2 green tea caffeine pills

1245 pm
1 cup brown rice, 1 teaspoon wheat germ
1 cup spinach leaves
1 packet albacore
1 green tea caffeine pill, 1 CLA, 1 Omega 369

200
supps, for tricep and forearm workout
3 scoops noexplode
-- made up a shake of 400 ml water and 1 scoop whey isolate, sipping on it throughout workout

210
rope pulldowns
2x12 40 lbs [warmup]

single arm cable tricep curls [or whatever they're officially called]
1x12 30 lbs [left arm]
1x12 40 lbs [right arm]

rope pulldowns
1x8 80 lbs
1x8 100 lbs

single arm cable tricep curls
1x8 50 lbs [left arm]
1x8 60 lbs [right arm]

rope pulldowns
1x8 80 lbs

single arm cable tricep curls
1x8 50 lbs [left arm]
1x8 60 lbs [right arm]

rope pulldowns
1x8 80 lbs

single arm cable tricep curls
1x8 50 lbs [left arm]
1x8 60 lbs [right arm]

barbell forearm curls, wide outward grip
1x10 45 lbs [just the bar]
1x6 55 lbs
1x6 135 lbs
1x6 95 lbs

DB forearm curls [palm facing up, resting on leg, wrist extended over knee]
1x6 30 lbs
1x4 40 lbs [too much, failure]
3x6 30 lbs

-- refill blender bottle with water, 3 min break, took a leak

Farmer's walk [total lbs, 2x dumbbells]
1x 100 paces total 100 lbs
1x 100 paces total 120 lbs
1x 100 paces total 140 lbs
1x 20 paces total 160 lbs [failure, nearly lost my grip]
1x 100 paces total 120 lbs

post
3 teaspoons honey [didn't bring a tablespoon, I don't have one]
2 scoops whey isolate, 1 teaspoon creatine in 300 ml water

stretches
LI stairclimber, 30 mins [still sweat a hell of a lot, good times]

stretches, again

500 pm [right now]
1 cup spinach leaves
1 packet albacore
2 CLA
about 1/2 gallon of water

[Zack]

looking good man

got nothing to say for today man. you pretty much nailed it

[n88tr]

That's great to hear from you bro. Gotta go run get some more tuna packets, I run out of those things fast...

BTW I got my mom to snap some pics of me. I bought a new camera for it though, about 25 left on it so I'll take some 'spring pictures' or tomorrow when I do chest and bis I'll get someone to snap some pics of me.... get those up thrown up here probably monday or tuesday, depending on my school load.

[Zack]

awesome! can't wait to see man!

that actually cheers me up a lot haha

[Frag Hag]

I'm looking forward to the pictures too! It sounds like you've been making great progress.

[Zack]

fraggy, go to the shoutbox

[n88tr]

755
1 yoplait yogurt
1 handful broccoli
1 packet albacore
1 CLA

1030
1 handful broccoli
1 packet albacore
6 almonds
1 CLA

1200
1 scoop ON casein in 300 ml water
4 cellucor R3 pills [enough for another post and then I'm out]
3 CLA

835 am
up

840
1 cup brown rice [cooked about 5 lbs worth on saturday, lol plenty]
1 teaspoon wheat germ
1 packet albacore
6 almonds
1 CLA, 1 multivitamin, 2 green tea caffeine pills

supps 950, workout at 1000 -- chest and bis [my fav day next to traps and forearms day, which is tomorrow]

1130 --planned meal
1 cup chopped broccoli
1 cup chopped carrots
1 packet albacore
6 almonds
1 CLA, 1 green tea caffeine pill

-- I say phooey on gym pictures and I'll just take some spring campus pictures... the tulips are coming up! Pics will be up here today, evening time. Cyas

[n88tr]

950 supps
3 scoops noexplode

1000
bis and chest
-- 1 scoop whey isolate in 400 ml water, sipping on it throughout workout

pec dec [warm up]
1x12 70 lbs
1x12 90 lbs

seated preacher curl
1x10 25 lbs
1x6 35 lbs
1x6 55 lbs
2x6 35 lbs

standing single arm cable curls
1x6 40 lbs [left arm]
1x6 50 lbs [right arm]
1x6 50 lbs [left arm]
1x6 60 lbs [right arm]
1x6 40 lbs [left arm]
1x6 50 lbs [right arm]
1x6 40 lbs [left arm]
1x6 50 lbs [right arm]

standing alternating DB curls
4x20 25 lbs

concentration curls
4x6 25 lbs

flat DB bench press
1x6 30 lbs
1x6 35 lbs
1x6 40 lbs
2x6 30 lbs

-- refill water bottle, 4 min break

concentration curls [I don't know why I did these again, I think I just wanted to go to failure on my arms, which I did]
4x6 25 lbs

incline DB bench press
1x6 30 lbs
2x6 35 lbs

post
3 teaspoons honey
2 scoops whey isolate & 1 teaspoon creatine in 300 ml water
4 Cellucor R3 pills

1130 -meal executed as listed in previous post

315 pm
1 large sliced carrot
2 scoops whey isolate in 300 ml water
6 almonds
1 green tea caffeine pill

-- not enough carbs for 315, I see that now. I plan on a small meal around 500, then I'll take the other pics and get them developed.

[n88tr]

635
3 slices white bread [going crazy, too much albacore..., bad choice I know]
2 medium full-size carrots
2 scoops whey isolate in 400 ml water

900 -planned
1 packet albacore
2 cups chopped broccoli
1 CLA
3 almonds

1130 -planned
1 packet albacore
2 cups chopped broccoli
1 CLA
3 almonds

1200 -planned
1 scoop ON casein in 400 ml water
4 cellucor r3 pills [last of em']
3 CLA

-- my high upper back is hurting me... any advice? I lay down flat on my floor with my arms at my sides and knees up... that gives me some relief but I'm not really looking forward to my traps and forearms workout tomorrow with my sore back.

Oh yeah and here are my pics of me. I scanned in 3 images at once, so it turned out to just one horizontally-large image. It was bright outside, that's why my face is screwed up. I need to keep cutting I know...

http://n88tr.net/images/New%20Folder/wide.jpg

[ibanezman88]

can't wait to see your pics man

these folk have been giving out some great advice.

[Frag Hag]

All i've gotta say is... WOW! Looking real slim!! My husband just looked over my shoulder, not knowing who you are, and just commented "he looks pretty ectomorphic." Seeing those veins popping out of your arms, it's just mind-boggling to think you used to be so overweight. Whatever you're doing--whether it's the stringent attention to your diet or the fanatical chutzpah you've put into your lifting routine--it's working!

It makes me seriously reconsider my laid-back approach to lifting, that's for sure.

To be honest, i can kind of see why your folks might be worried if you look like this and still say you need to lose a lot of weight. Keep cutting? You look ready for a bulk! But if you want to keep going until you reach your goal weight, i understand. You're one of the most motivated people i know, and i salute you for getting this far! If you want those last points of bodyfat to come off, they WILL come off. Of that i have no doubt.

You're doing a great job!

[Zack]

looking good man, def an ecto

[n88tr]

Thank you very much for the support guys. Fraghag, it's def about the lbs issue, it's just a mental goal I have to get a flat stomach, not really about getting super bulky. That will come later, but first I need to cut more off my stomach, ass, etc.

And I have to edit my sig, I'm down to 206.8 lbs. I purchased a scale for myself and a little food scale, that measures up to 500 grams. Get serious! lol

[Frag Hag]

Originally Posted by n88tr

And I have to edit my sig, I'm down to 206.8 lbs. I purchased a scale for myself and a little food scale, that measures up to 500 grams. Get serious! lol

Way to go!! What's your goal weight again? Was it 200? The food scale is a great idea. I have one that measures in ounces, but grams seems like it'd be more useful and precise.

[n88tr]

530
up for a leak [seems to be the schedule these days]

700 am
up

715
3 slices white bread
2 scoops whey isolate
2 green tea caffeine pills
2 CLA
1 multivitamin

1005
2 large carrots
1 packet white tuna
1 green tea caffeine pill
1 CLA

1220 pm
1 cup brown rice w/ one and one hlaf teaspoon wheat germ
2 scoops whey isolate w/ 1 teaspoon creatine
6 almonds
1 CLA

-- that white bread really ****ed me up, my metabolism slowed a lot and it really did feel like a fast release, and I got hungry again around 940... when will I ever learn not to eat bread? Soon I believe. That brown rice is what I should've had... very filling.

And the 1015 meal was not very filling either. I should've packed some spinach or broccoli in there too.

HIIT today, probably around 115 or 130, gotta get a few things squared away first. Upper back is still sore so this'll be a rest day...

Sig updated w/ my real weight

[n88tr]

330
1 cup brown rice w/ 2 teaspoons wheat germ
1 packet white tuna
6 almonds [last of em... sigh]
1 CLA

630
1 cup chopped broccoli
1 cup spinach leaves
2 scoops whey isolate, 1 teaspoon creatine mixed in 400 ml water

-- I realized I have a ****load of homework for tomorrow to do and for whatever reason I forgot about it. I have 6 paintings to do, 2 papers and website assignment [it's kinda writing but it's also technical stuff too]. Mostly busy work but the HIIT will have to wait. It's 650 now and I think I'll get all this done by 800, if I have the energy, I'll go do HIIT then. I feel guilty if I don't do it and just a week or two ago I got back into it again, doing it pretty much everyday and I'd like to keep that routine going.

[n88tr]

900 pm
1 cup spinach leaves [leaves me with green teeth, lol]
1 cup chopped broccoli
1 packet white tuna
1 CLA

1030
1 scoops ON casein in 400 ml water
3 CLA

800 am
up

830
2 packets low-sugar oatmeal
1 packet white tuna
1 CLA, 1 Multivitamin, 2 Green Tea caffeine pills

-- I got about 1/2 of the school stuff I wanted to get done last night... crunch time now. It's all busy work, not much thought required. Man I hate busywork.

I leave school at 5pm, I got to go home for tomorrow [classes excused if I can get a note] when I'm taking some mentally disabled children to a baseball game [volunteer hours]. My younger bro is actually in the group so I'm driving him to the event and then staying with the group till about 330 [leave at 800 am] pm. I hate baseball but it's a nice thing to do, so ok.

My body still aches from workouts, though I've not been taking it as hard as previous months... a mystery to me. I do LI to warmup, I do warmup sets, and after the workout I have a post, stretches and HIIT then. I'm giving my body plenty of opportunities to recover. Anyways, tonight HIIT after my last class which is at 4 pm, and then bag up food for the game tomorrow. I hate hotdogs and **** so I'll be doing the tuna and broccoli again... good fun.

Tomorrow also looks good for a trap and forearm workout at the Y, though I can't do HIIT at their ****ty facility. LI is fine though.

[n88tr]

1100
1 cup spinach
2 cups chopped carrots
1 packet white tuna
6 almonds
1 green tea caffeine pill, 1 CLA

215
1 cup spinach
1 cup chopped carrots
1 cup chopped broccoli
1 packet white tuna
4 almonds
1 CLA

500
2 large carrots
1/2 cup spinach
last bit of the broccoli, perhaps 1/2 cup
1 packet white tuna
1 CLA

650, supps
3 scoops noexplode

700 calves, traps, forearms workout
-- I specifically wanted to go till complete failure on my calves, most of my focus on them in this workout

Traps
Barbell shrug
2x12 45 lbs

DB shrug [combined weight]
1x15 60 lbs
1x12 60 lbs

Barbell shrug
1x7 135 lbs

DB shrug
1x7 80 lbs

Barbell shrug
1x7 145 lbs

DB shrug
1x7 80 lbs

Barbell shrug
1x5 185 lbs

Forearms [not too much]
Barbell curl
1x12 45 lbs
1x10 75 lbs
1x7 75 lbs

Calves [all pumped up for it!]
-- BL = both legs, RL = right leg, LL = left leg
-- with all the calve exercises, I have my toes pointed in on an angle

Leg press calf raises
1x12 135 lbs BL
1x12 135 lbs LL
1x12 135 lbs RL
1x8 225 lbs BL
1x8 225 lbs LL
1x8 225 lbs RL
1x8 270 lbs BL
1x8 270 lbs LL
1x8 270 lbs RL
1x8 360 lbs BL
1x8 360 lbs LL
1x8 360 lbs RL
1x8 450 lbs BL
1x8 450 lbs LL
1x8 450 lbs RL

Seated calf raises
1x7 90 lbs BL
1x5 45 lbs LL
1x5 45 lbs RL
1x20 25 lbs LL
1x20 25 lbs RL

Standing calf raises [both legs]
1x7 50 lbs
2x7 100 lbs [calves burning like a mother****er]

post
3 teaspoons honey
2 scoops whey isolate, 1 teaspoon creatine in 300 ml water

wait about 10 mins, stretching

HIIT stairclimber, set it 2 levels higher than usual, 35 mins
[I was so pumped from getting those last 2 sets of heavy pointed calf raises the HIIT was just a mental game, again, really hard but fun too]

900
last of the carrots, about 3 large ones
1/2 cup spinach
1 packet white tuna
a few almonds, maybe 4 or 6
1 CLA

1030
1 scoop casein in 300 ml water
3 CLA

thursday
8 am, up

-- from 930am till 500pm I was at the brewers ball game as part of a helping disabled students, volunteer hours as well as doing it for my younger bro who is mentally-disabled. I didn't bring enough protein with me, I did some bars...

830
2 packets oatmeal
1 packet white tuna
2 green tea caffeine pills, 2 CLA, 1 multivitamin

1115
7 small carrots, 2 pieces celery
1 packet white tuna
6 almonds
2 CLA, 1 green tea caffeine pill
1/2 pint water

130
1 met-rx bar [didn't bring enough white tuna packets to the ball game]
6 almonds
2 CLA
1/2 pint water

420
1 proteinplus bar
6 almonds
2 CLA
1/2 pint water

630
2 large carrots
1 packet white tuna [oh I missed you!]
6 almonds
2 CLA, 1/2 pint water [Doing too many CLAs, idk why]

930
2 large carrots
1 packet turkey jerky [trying something new, ick], 15 g protein, 0 fat, 200 cal
1 protein plus bar [to cover for the protein-lacking jerky]
3 almonds
1 CLA
1 large glass 2% skim milk

1200
1 scoop casein in 300 ml water
3 CLA

friday
800 am, up

830
1 cup brown rice w/ 2 teaspoons wheat germ
1 cup All Whites [a egg white liquid, drink it from package, imho not too bad]
6 almonds
2 green tea caffeine pills
1 multivitamin, 1 CLA

1115 [now]
1 cup brown rice w/ 2 teaspoons wheat germ
1 cup All Whites [gives me = 5 full egg whites]
3 almonds
1 green tea caffeine pills
1 CLA

-- the calves workout was hardcore for me, esp the singe leg raises with the heavy weight, I needed both hands to steady my knee at it's slight bend. I wasn't able to do much on the seated raises but it was the first time I did single leg raises, so I don't beat myself up about it too much. The standing raises, I remember I used to use the whole 300 stack but back then I wasn't really getting any good contraction so I use 100 as my current max where I can still get a good contraction. I am very proud I could use my max weight on the standing raises after all the punishment I put my calves through on my previous exercises. I was in a total haze after my post and the stairclimber [I push through my toes most times] should've been hard, but it really wasn't.

The next day, thursday, my calves were sore but not painful to walk, so it's ok. Today, friday, they hurt a little more, I'm kinda stiff but it's ok. I got my hands on some turkey jerky, as listed in my log, it was ****ty stuff and not nearly the protein load I was looking for [I want atleast 30 g, that's why I take the white tuna, 1 packet has 33-36 g, depending on the flavor. The turkey jerky only had 15! Unacceptable!], so I had to cheat with a bar. After being on good protein like the tuna, the bars really aren't all that tasty anymore, idk why.

I have some funny diarrhea today, idk from what, maybe the met-rx bars I had during the ball game. I plan on getting some chest workout in today, probably later in the day, and some LI as well. That new All Whites product is really good stuff, pure egg whites. I have a new source of protein besides tuna and that's great. After eating about 100 packets of tuna, I don't really taste it anymore, which is good actually...

[mr_bhana]

Nice job! just read the log.. meals look good, it looks like you got yourself in check!

[n88tr]

So just plod on for a few more years...

[n88tr]

145
-- stomach really hurtin, no idea what's going on. I think maybe I overdid it with the eggs

2 slices 12 grain bread
1 packet white tuna
handful of almonds
1 CLA

450
2 slices 12 grain bread
1 packet white tuna
handful of almonds
1 CLA

going to do a bicep workout at 630-645. I usually mix biceps and chest in one workout, this time it's all biceps. I'm pretty sure I've plateaued in most areas, so for about 5-6 weeks I'm going for high volume to wake my muscles up.

Tomorrow I'll get spotted for the bench and it'll be a chest day.

Until I see the doctor I won't do any lat pulldowns, rows, barbell chest raises, etc, keep pressure off my back, esp the upper. The bottom of my shoulder blades is where it hurts the most. I cannot run anymore, the pain keeps me from it. Not sharp pain, but dull stuff... I will probably see him saturday or monday afternoon, depending on how fast we can schedule an appointment.

[n88tr]

640, supps
3 scoops noexplode

650, biceps workout

ez preacher curl
1x12 35 lbs
1x8 55 lbs
1x5 55 lbs
2x8 45 lbs
1x20 35 lbs [finisher set]

concentration curls
1x7 30 lbs left arm
1x7 30 lbs right arm
2x7 25 lbs left arm
2x7 25 lbs right arm

standing 1 arm cable curls
1x8 40 lbs left arm
1x8 40 lbs right arm
3x8 30 lbs left arm
3x8 40 lbs right arm

standing alt DB curls
3x20 20 lbs left arm
3x20 20 lbs right arm

incline alt DB curls [first time on this, really difficult for some reason]
2x10 20 lbs left arm
2x10 20 lbs right arm

machine preacher curls [till failure on each set]
5x5 40 lbs

post
3 teaspoons honey
2 scoops whey isolate w/ 1 teaspoon creatine in 300 ml water

rest 5 mins

HIIT on stairclimber, 35 mins

back at dorms, drink 1/2 gallon water
lay on back on floor for 15 mins

930 pm
1 packet white tuna
handful almonds
1 CLA

1200
1 scoop casein in 300 ml water
3 CLA

saturday [starting my carb cycle, lot today, much less on later week days]
900 am, up

930
2 slices 12 wheat bread
2 scoops whey isolate
handful almonds
1 CLA, 1 multivitamin, 2 green tea caffeine pills

1200
2 slices 12 wheat bread
1 packet white tuna
2 almonds
1 CLA

[ibanezman88]

workout is good
later, when you start bulking, you might wanna do the standing curls first.

just my 2cents

[n88tr]

255
1 cup chopped broccoli
1 packet white tuna
about 4 almonds

555
1 cup chopped broccoli
1 packet white tuna

830
1 cup chopped broccoli, about 1/2 cup spinach leaves
1 packet white tuna

1100
1 scoop ON casein in 300 ml water
3 CLA

sunday
-- I calculated my protein needs: 206 lbs x 1.6 g = 329 g, so 329 g of protein a day, divided by 7 meals = 47 g protein at each meal

-- first day of carb cycling, low day, 100 carbs shooting for

845 am, up

900
1 teaspoon creatine in 4 oz water

grocery shopping [no sodium turkey! sighs]

945
1 cup brown rice w/ 2 teaspoons wheat germ [70 carbs]
1 packet white tuna
6 almonds [teeth hurt...]
1 CLA, 1 multivitamin, 2 green tea caffeine pills

1200
1 yoplait yogurt
1 packet white tuna
4 almonds
1 CLA, 1 green tea caffeine pill

130 pm
supps, 3 scoops noexplode

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

135 forearms, traps workout
-- I'll write it down when I get it done, going now

[mr_bhana]

Nice, Tuna and Brocolli in nearly all your meals! looking forward to the WO