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DiscussBodybuilding.com
Master Lifter
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Manoj
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23
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14 Months
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Friday, October 02, 2009 3:10 PM
( #1 )
1st October 2009
1630 hrs
warm up : 1km brisk walk, bar squats
workout :
Squats, BP, OHP, DL : 5X5 at 50,30, 25 and 60 kgs
bw : 74kgs
pre-wo diet : 2 slices whole wheat bread, peanut butter, apple.
in de-training for past 3-4 months and i guess these numbers are just the average joe numbers
prior to de-training; squats : 122, BP : 85, OHP : 57, DL : 100.
this ^^^ shows what bad food, low sleep and alcohol can do to your performance. anyways, i feel it was worth it. i had my part of fun with my friends and now im isolated from everyone. back to the uni. doing masters. new country, new place, extremely tough course-work and a great gym. once the rust is off my system, i dont think it will take more than a month to get back to where i was.
have signed up for a year with the gym and paid them too. starting out on Max OT from monday, 5th october.
now that im eating western food all the time; food that come with the nutritional info on them; eating to the exact calorie requirements should not be tough.
im an ovo-lacto-vegan, so getting all the protein i can thru eggs, milk and nuts.
feels good to be back in the grind. glad to be back with you guys. *cheers*
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Wetdawg
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Re:14 Months
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Friday, October 02, 2009 6:59 PM
( #2 )
Eat good, train well, and make new friends. Life is as good as you let it be. Max-OT is a good start. Stick with it and in a few weeks you will see the difference. Good luck!
Team Keine Ausreden = No Excuses
mein scheinehund ist daheim 48 yrs young 6'5" 270 Lbs
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Manoj
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23
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Re:14 Months
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Saturday, October 03, 2009 4:06 PM
( #3 )
my diet thru the average day :
wholewheat bread toast with peanut butter, fat free cottage cheese, vegetable curry with 2 eggs in it, milk
apple/banana, milk
wholewheat bread, 3 egg whites and a fruit
> workout <
fruits and milk
wholewheat bread, veg curry with eggs and cheese topping
milk and lite cheese are 98% fat free, and wholewheat bread has about 6grams protein for 2 slices. i totally eat like 6 slices a day.
i estimate myself to be eating about 120-150 grams of protein, 200-230 grams of carbs and 30 grams of fat which is mostly from peanut butter and yolks.
muscle buildup is good but i suspect i would have to increase my protein intake soon as i grow further.
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Manoj
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23
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10
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Re:14 Months
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Saturday, October 03, 2009 4:11 PM
( #4 )
3rd october 2009
1715 hours
pre w/o : milk, bread
warmup : 1 km walk and 1 min on the stepper, free bar squats
workout :
squats, BP, OHPs, Rows, hyperextension, crunches, BB curls and DB overhead press : 2 reps of each
today's mostly recovery day to get the blood flowing to the muscles for faster recuperation from thursday's workout and prepare myself for the monday's Max OT routine which starts with leg day.
warm down : static stretches and a min on the cycle
<message edited by Manoj on Saturday, October 03, 2009 4:12 PM>
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Manoj
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23
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Re:14 Months
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Tuesday, October 20, 2009 9:42 PM
( #5 )
Working out without missing a single session. Just dont have the patience to type out my workout logs since I am doing Max OT anyways and am crossing the t's and dotting the i's without fail.
Getting 100-120 grams of protein a day into my system. cutting on most of the carbs except post workout carbs. No supps yet. All natural foods.
Will post my rep maxes after the first 4 weeks are completed.
Max OT 1st week started on 5th October 2009.
Coffee should be black as hell, strong as death and as sweet love - MR
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Manoj
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Total Posts
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23
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Re:14 Months
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Saturday, November 14, 2009 12:15 PM
( #6 )
5 weeks before :
BW = 76.6
BF = 19.9%
Squat = 80 X 4
DL = 60 X 6
OHP = 45 X 4
BP = 45 X 4
Yesterday :
BW = 73.5
BF = 18.7%
Squat = 100 X 5
DL = 90 X 4
OHP = 60 X 4
BP = 60 X 5
Coffee should be black as hell, strong as death and as sweet love - MR
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