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Old 06-06-2010, 03:31 PM   #31 (permalink)
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Food log for 6/5

1015 - Morning Shake
1 scoop whey
1 cup drinkable yogurt
1 cup fat free milk
2 tbsp black strap molasses
1 tbsp clover honey
2 tbsp flax seeds

Megaman Extreme Athlete Vitapak
6g L-Glutamine

1145 - Lunch
Chicken Breast Pita on a Whole Wheat Pita
Chicken Breast, Spinach, Tomatoes, Sprouts, Mushrooms, Hummus, Green Pepper, Cucumber, Red Onion

1215 - Coffeeeeeeeee
6 shot Venti Americano from Starbucks

1400 - Shake
1 scoop whey w/ water

1700 - Shake
1 scoop whey, 1 cup jogurt & water

1830 - Early dinner
Cheat food
One of the owners of the club brought pizza and breadsticks for the staff before we opened and I was hungery so I had a piece of pizza and a few breadsticks

0030 - Bands stopped playing and my work was done, hungery again so I had another piece of pizza...

0100 - Sleep
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Old 06-06-2010, 03:39 PM   #32 (permalink)
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Do you have a calorie estimate for that?

How are you not running in circles from the 6 shot venti???
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Old 06-06-2010, 03:55 PM   #33 (permalink)
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Quote:
Originally Posted by swpthleg View Post
Do you have a calorie estimate for that?

How are you not running in circles from the 6 shot venti???
Well coffee has like no calories lol... Its negative calories! 1 shot of espresso has 2-4 calories per ounce depending on the actual coffee. I don't drink my espresso or coffee with any milk or sugar. Black always...

If you are referring to being negative that is fine as I am trying to cut bodyfat and just keep my protein intake high enough which I do easily to keep my muscles from eating themselves. I am a natural 170 and just trying to cut my body fat back to about 7% and then stabilize my diet there as much as possible and maybe maybe in the long run gain up to 175 so I can easily cut 5lbs through a normal routine in a few days for a weigh in.
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Old 06-06-2010, 03:59 PM   #34 (permalink)
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Actually I was referring to your overall calorie intake. As in, how would you cut it for someone smaller?
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Old 06-06-2010, 04:41 PM   #35 (permalink)
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Quote:
Originally Posted by swpthleg View Post
Actually I was referring to your overall calorie intake. As in, how would you cut it for someone smaller?
I will add up the calories and work out a chart based on size etc. in the next few days. But honestly its all goal dependent and how your body works. How active your metabolism is, how much cardio you do, caloric burn from your workouts etc... I am by far no nutritionist just knowledgeable on the subject. I will offer any help needed for sure though.
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Old 06-06-2010, 04:47 PM   #36 (permalink)
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I would like to lose 7-12 lb and gain some muscle. You can see my activity level in my training log, it's too much to type out here.

My concern with protein powders, shakes etc. has always been that they have a lot of calories, and I wonder if I'm not better off eating lean beef, chicken, tuna etc.
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Old 06-06-2010, 05:05 PM   #37 (permalink)
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Whole foods are awesome in many ways BUT meats especially digest slowly so whey post and pre workout is always the best.

There are many "lean" protein powders available on the market and even some with no addatives at all.

In the best of all worlds one should eat 3 small normal whole food meals a day and 3 "meals" that are rather snacks just to keep your body working. These snacks should be a small protein shake, some fruit and nuts, or something along those lines. Your two MOST important meals are after you wake up and before bed as these are key points in your bodies metabolism. Before bed is to keep your body working for as long as possible during your sleep and once you wake up you want to jump start your metabolism again and restore as many nutrients as possible.

I will go over your thread in depth later today and tomorrow if I find some time and put something together for you.
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Old 06-07-2010, 04:03 PM   #38 (permalink)
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6/7 - Circuit & Drop Set Hybrid Training + Squat PR

Gym @ 0945 for warmup

Warmup
Treadmill - 5 minutes @ 5mph @ 1% incline
Heavy Bag Speed Drills for ~ 5 minutes and then short cool down before actual training starts

5 minute break

Trainer arrives @ 1000

(Rest between b & c was 1.5 minutes due to weight otherwise rest was 45 seconds)

1 - Power Cleans
a. 15 x 45lbs
b. 10 x 95lbs
c. 15 x 65lbs
d. Drop Set of 6 x 85lbs -> 4 x 65lbs -> 4 x 45lbs

2 - Elevated Lunges (Count is per side)
a. 15 x Bodyweight
b. 15 x 70lbs
c. 10 x 50lbs
d. Drop set of 6 x 70lbs -> 5 x 40lbs

3 - Assisted Pullup w/ band
a. 20 x Heavy Band
c. 15 x Light Band
c. 15 x Heavy Band
d. 15 x Heavy Band

4 - Pitch and Catch Hammer Strength Incline Chest Press (Alternating arms and count is per arm)
a. 15 x 20lbs
b. 10 x 70lbs
c. 15 x 30lbs
d. Drop set of 3 x 60lbs -> 5 x 40lbs -> 12 x 20lbs

5 - Hammer Strength Seated Leg Press
a. 25 x 90lbs
b. 14 x 270lbs
c. 10 x 270lbs
d. Drop set of 6 x 270lbs -> 10 x 180lbs -> Lots x 90lbs (Trainer lost count and I wasn't counting)

6 - Military Press
a. 15 x 45lbs
b. 10 x 65lbs
c. 7 x 45lbs
d. ------

7 - One Arm Cable Rows (Alternating Arms)
a. 15 x 27.5lbs
b. 10 x 42.5lbs
c. 15 x 32.5lbs
d. 15 x 32.5lbs

8 - One Arm Cable Jab/Punch
a. 15 x 27.5lbs
b. 10 x 32.5lbs
c. 15 x 27.5lbs
d. 15 x 27.5lbs

30 minute rest

Hammer Srength V-Squat PR
a. [Warmup] 10 x 475lbs
b. Test @ 6 x 655lbs (Weights fall off how I had them stacked plus was light or seemed light)
c. PR @ 4 x 800lbs



Next time I will get a picture of my actually doing it but didn't think to grab someone before hand... I did have someone spotting for me though and was unable to get a 5th Maybe next week I can hit 890 x 2-4 or increase my reps @ 800...
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Old 06-07-2010, 07:08 PM   #39 (permalink)
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UPDATE: For my V-Squat PR it's actually 853 since the starting resistance with no weight is 53lbs!
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Old 06-08-2010, 05:11 PM   #40 (permalink)
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I have a light cold and it sucks! Gonna see how it impacts my performance at MMA class tonight... Also bouncing at a metal concert I got a nice elbow to the ribs while breaking up a fight so this will be fun!
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