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RE: - 4/24/2007 6:16:39 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Weight Today : 219lbs
Legs -
Machine Squat 1x15 - 230lbs
Machine Leg Press 2x15 - 360lbs
Chest -
Flat 2x15 - 135lbs
Dips 1x10
Back -
Chins 2x15 - 80lbs assistance
Rows 2x15 - 90lbs
Traps -
Shrugs 1x15 - 55lbs
Shoulder -
Shoulder Press w/ barbells 2x15 - 45lbs
Lateral Raise 1x15 - 10lbs
Standing Rear Delt Row 1x15 - 60lbs
Bi's -
DB Curls (did preacher instead) 2x15 - 70lbs
Tri's -
Arm Extension (behind head) 2x15 - 45lbs
Calves -
Calf Raises 2x15- 120lbs
Abs -
Weighted Sit-Ups (machine) 2x15 - 125lbs
HIIT 6 minutes, but on the bike.
Feeling great, but I'm sweating like a pig. I thought I'd get to a point where I sweat less, but I guess not. IMHO, probably a good indication I'm working hard. I got that new job I wanted (with Travel), do you have a cooler suggestion? Need one that I can fit 4-5 meals in my car and one that I can bring three meals on the plane ... most likely when I have to fly, I'll purchase those ThinkThin bars and then purchase produce/protein when I get out there.
I haven't budged much in weight, 219 for close to two weeks now. Will take BF% measurements on Thursday and see how I measure up. My thoughts are my seldom cheats hit me harder then I had hoped, but we'll see.
Full workout in 40 minutes not including stretching and warm-up/cool down.
edit: Here are some cheats over the last month or two, perhaps you can suggest ones that are super-bad and to avoid. I probably know which ones they are, however.
- Beer (typically brown ale or lager)
- Cheesesteak (only had 1 since I started this diet/workout plan)
- Ice Cream Sandwhich (probably 2 or 3, trans fat in these so probably really extra bad)
- Gellati (probably 2 ... soft ice cream with water ice)
- Ceasar Salad (lots of these, probably not that bad, but need a starchy carb when I have this)
- Tacos w/ Wheat Tortilla's (maybe once every two weeks ... sour cream and cheese are killers)
- Sausage/Egg/Cheese Bagel (sometimes wheat other times white .. maybe once a week)
- Hoagie every Thursday for lunch
That's about it. Beleive it or not, I used to eat all this stuff more then 1 time a week. I'm just trying to find out why I'm not losing weight/fat anymore.
< Message edited by XtremeSki2001 -- 4/24/2007 8:00:21 AM >
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RE: RE: - 4/24/2007 1:13:56 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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quote:
ORIGINAL: danmirage
Lets look at te measurements on thursday copared to the last two sets and then make a judgement from that.
Trouble=
- Beer (typically brown ale or lager)
- Cheesesteak (only had 1 since I started this diet/workout plan)
- Ice Cream Sandwhich (probably 2 or 3, trans fat in these so probably really extra bad)
- Gellati (probably 2 ... soft ice cream with water ice)
Sugar and Alcohol inhibit fat burning...so keeping it to one cheat day a week is ideal.
The Ceasar is fine with a protein.
The others are "better-bad" choices.
Thanks Dan, nothing I don't already know, but I wanted to keep it honest ... figured those were the badder-bad-choices.
Luckily, those items I don't have every week.  I'll try to keep it to one cheat day a week!
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RE: RE: - 4/25/2007 4:45:50 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Weight Today : 219lbs
Legs -
Machine Squat 1x15 - 230lbs
Machine Leg Press 2x15 - 360lbs
Chest -
Flat 2x15 - 135lbs
Dips 1x10
Back -
Chins 2x15 - 80lbs assistance
Rows 2x15 - 90lbs
Traps -
Shrugs 1x15 - 55lbs
Shoulder -
Shoulder Press w/ barbells 2x15 - 45lbs
Lateral Raise 1x15 - 10lbs
Standing Rear Delt Row 1x15 - 60lbs
Bi's -
DB Curls (did preacher instead) 2x15 - 70lbs
Tri's -
Arm Extension (behind head) 2x15 - 45lbs
Calves -
Calf Raises 2x15- 120lbs
Abs -
Weighted Sit-Ups (machine) 2x15 - 125lbs
HIIT 6 minutes, but on the bike.
Very good workout ... felt real nice. I have to admit though, I have a ton of cravings, ARG!
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RE: Parboiled Rice - 4/26/2007 5:19:42 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Chest - 15
Midaxillary - 23
Bicep - 8
Abdominal - 18
Suprailiac - 16
Thigh - 20
Calf - 23
Subscapular - 27
Tricep - (hard to get anything here)
Lower Back - 16
Abdomen - 39"
Neck - 17"
What you think, Dan?
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RE: Body Fat - 4/27/2007 7:39:41 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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quote:
ORIGINAL: danmirage
Post with bodyweight and same stats from the last two measurements taken...in columns if possible...
You think I'm going to do all that for you!? HA! just kidding!
3/27/06-Weight 221lbs(used book came w/ caliper) 4/26/06 - Weight ~ 219 lbs (using this)
Tricep - 26 Tricep - (hard to get anything here)
Bicep - 12 Bicep - 8
Back - 33 Lower Back - 16
Abdominal - 19 Abdominal - 18
~26 BF%
Extra that weren't measured on 3/27
Chest - 15
Midaxillary - 23
Suprailiac - 16
Thigh - 20
Calf - 23
Subscapular - 27
No Abdomen measurements Abdomen - 39"
No Neck measurements Neck - 17"
Hope this helps. Wasn't sure how to calculate overall bodyfat with measurements from last night because I used http://www.linear-software.com/malesites.html instead of my booklet that came with the caliper as I did on 3/27
Maybe I'll need to take more measurements next week or the week after to really get something accurate?
< Message edited by XtremeSki2001 -- 4/27/2007 7:53:56 AM >
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RE: Body Fat - 4/27/2007 1:59:41 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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quote:
ORIGINAL: danmirage
You cant get anything on triceps now??
Holy cow.
Your measurements went WAAAAAY down.
For now I recommend using the booklet for a comparison BF%
Then next time you can use one of the software measurements to compare with this week.
It looks like you lost fat and gained muscle!
The cravings are because you ARE in a caloric deficit. As evidenced by the overall loss of weight.
Do take measurements next week!
Then we can see which direction things are going.
Also, what do you want to see as an end result now?
More fat loss? Muscle gain?
Where do you want to go? 
Yea, can't get anything on my tri's ... I can if I lift them to shoulder-length, but that's not how the model specifies. I agree, they went way down, but not much in the abs ... yea, yea, it's probably the last to go!
So next week I should do the several measurements and not just the 4 that the book shows, right?
I will take tape measurements next week too, anything else in addition to Abdomen and Neck? Should I flex (I didn't in the above)
More More MORE fat loss! Want to get as low as I can without going nuts
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RE: Body Fat - 4/30/2007 4:45:51 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
Status: offline
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Weight Today : 218lbs
Legs -
Machine Squat 1x15 - 230lbs
Machine Leg Press 2x15 - 360lbs
Chest -
Flat 2x15 - 135lbs
Dips 1x10
Back -
Chins 2x15 - 80lbs assistance
Rows 2x15 - 90lbs
Traps -
Shrugs 1x15 - 55lbs
Shoulder -
Shoulder Press w/ barbells 2x15 - 45lbs
Lateral Raise 1x15 - 10lbs
Standing Rear Delt Row 1x15 - 60lbs
Bi's -
DB Curls (did preacher instead) 2x15 - 70lbs
Tri's -
Arm Extension (behind head) 2x15 - 45lbs
Calves -
Calf Raises 2x15- 120lbs
Abs -
Weighted Sit-Ups (machine) 2x15 - 125lbs
HIIT 6 minutes, but on the bike.
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RE: Body Fat - 5/1/2007 2:03:23 PM
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David1991
Posts: 7958
Joined: 11/3/2006
From: New Jersey
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wow uve only been doing this journal since feb. 5th and u already have 7 pages
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RE: Body Fat - 5/1/2007 5:57:20 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
Status: offline
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quote:
ORIGINAL: David1991
wow uve only been doing this journal since feb. 5th and u already have 7 pages
Haha ... if you look through it ... two or so pages are me and Dan discussing my routine and diet.
Plus, I post after every workout
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RE: Body Fat - 5/2/2007 5:02:47 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
Status: offline
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Weight Today : 219lbs
Legs -
Machine Squat 1x15 - 230lbs
Machine Leg Press 2x15 - 360lbs
Chest -
Flat 2x15 - 135lbs
Dips 1x10
Back -
Chins 2x15 - 80lbs assistance
Rows 2x15 - 90lbs
Traps -
Shrugs 1x15 - 55lbs
Shoulder -
Shoulder Press w/ barbells 2x15 - 45lbs
Lateral Raise 1x15 - 10lbs
Standing Rear Delt Row 1x15 - 60lbs
Bi's -
DB Curls (did preacher instead) 2x15 - 70lbs
Tri's -
Arm Extension (behind head) 2x15 - 45lbs
Calves -
Calf Raises 2x15- 120lbs
Abs -
Weighted Sit-Ups (machine) 2x15 - 125lbs
HIIT 6 minutes, but on the bike.
Really good workout today, but I cheated for Lunch. Had a grilled chicken sandwhich. I'm quitting my job so today, tomorrow, and Friday will be messy, but I'll still make it to the gym Friday.
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RE: Turning Tits into Pecs - 5/7/2007 1:15:39 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
Status: offline
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In the gym at 11:45 and took my BCAA's
Stretch and warm-up took ~10 minutes.
Weight : 220lbs
Legs -
Machine Squat 1x7 320lbs
Machine Leg Press 2x7 470lbs
Chest -
Flat Bench 2x7 185lbs
Dips 1x7 0lbs Assist
Back -
Chins 2x7 40lbs assistance wide grip
Seated Rows 2x7 145lbs
Traps -
Shrugs 1x7 75lbs
Shoulder -
Shoulder Press 1x7 60lbs
Lateral Raise 1x7 20lbs
Standing Rear Delt Row 1x7 80lbs
Bi's -
DB Curls 2x7 Wide-Grip 90lbs
Tri's -
Arm Extension 2x7 140lbs
Calves -
Calf Raises 2x7 150lbs
Abs -
Decline Weighted Sit-Ups 2x7 25lbs
Cardio HIIT : 6 minutes (bike)
Done work out by 12:45 ... did some stretching and I was done by 12:55 and took another BCAA scoop.
Good strong workout ... different being in the gym in the middle of the day
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RE: RE: - 5/9/2007 2:42:22 PM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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Dan ... on days I absolutely can't make it into a gym, what do you suggest I do? Sit-ups, crunches, push-ups etc?
Also, care to suggest a cheaper MRP? Those thinkthin bars are too much $$, IMHO
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RE: RE: - 5/9/2007 8:45:01 PM
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danmirage
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Depends...probably just cardio.
I use MRP powders.
I pre measure them into zip lock bags or pre blend them and put then in glass wide-mouth jars.
The cost per serving is quite low.
You can see how I pre blend them for gaining along with the prices here:
http://www.discussbodybuilding.com/fb.aspx?m=109281
Now, you can tailor the blend to your meal by meal needs.
At the moment I am doing a maintenance mix in zip locks (I have 30 with me on a trip!)
I just get a bottle of water, drink half, make a funnel and pour the mix in, shake it up, drink it down and toss the bottle in the recycling bin!
This is copied straight from my travel meal plan!
Calories Fat Carbs Protein
Designer Whey 3/4 Scoop 67.5 0.75 1.5 14.25
Super Heavyweight Gainer 1 1/2 scoop 337.5 10.88 40.5 18.75
Celery, raw 3 stalk, small (5" long) 8.16 0.07 1.86 0.38
Organic Shredded Coconut 1 Tablespoon 40 2.5 4 0.5
Meal Total: 453.16 14.2 47.86 33.88
28% 42% 30%
I also but the TT bars at just over $1.35 per bar when I can...
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RE: RE: - 5/10/2007 10:55:23 AM
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XtremeSki2001
Posts: 870
Joined: 1/16/2007
From: Philly, PA
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It's probably not going to be that simple, but lets see what you think.
The meals I'll probably miss are Meals 2 and 4.
2498 calories w/ a ratio of 22/53/25 (fat/carb/pro)
Meal 1
4 egg white w/ 1 yoke
1 cup Oatmeal
10 Baby carrots
Meal 2
4oz Sliced roast beef
1 cup Brown rice
5 - 5" Celery Stalks
Meal 3
10 medium Shrimp
Salad
2 cups of Corn
Meal 4
3oz Chicken Breast
2 cup Brown Rice
1 cup Broccoli
Right before workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA
Workout
Right after workout 1/4 teaspoon per 35 lbs of weight 8 grams BCAA
Meal 5
2 tbsp fish oil
3 oz Chicken
1 Sweet Potato
5 - 5" Celery Sticks
Meal 6
3 oz Chicken
1 cup Brown Rice
Salad
Do you think it would ok just to consume Lean Grow and leave it at that for days when I'll miss #2 and #4? Or maybe add something real just to give my stomach something to digest, maybe some Chic Pea?
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