RE: Nav's Optimum Anabolic journey
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RE: Nav's Optimum Anabolic journey - 12/9/2004 11:17:55 AM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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How's your hydration? Maybe the weight loss is in water weight?
Paul
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RE: Nav's Optimum Anabolic journey - 12/9/2004 11:41:29 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
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Tried that. I'm peeing every forkin five minutes and it's pissing me off. Literally. It helped with the pace, though. Usually this week is a killer, but I hydrated the morning of leg day and I kept the pace. I think it's the low protein. This diet has been jacking up my testosterone to ridiculous levels because of the lack of aminos, but today is different. Could be stress related. Been fighting to stay on this side of depression all day.
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RE: Nav's Optimum Anabolic journey - 12/9/2004 12:03:28 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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Nav,
That I definately feel you on. I hate December. And I'm fighting to keep from spiralling into a severe funk myself. I find myself turning into Captain Nasty-Ass and I don't like it but it's incredibly hard to fight it as I just don't care right now. So I have a pretty good idea where you are coming from. Just try and keep moving and don't let your gloomy thoughts take over.
Paul
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RE: Nav's Optimum Anabolic journey - 12/10/2004 11:34:43 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day5/Week9
Progressive Load/Low Protein/Chest&Abs
30 sec between exercises, 1 min between supersets
Superset 1 Incline Dumbell Flye 25x13/25x8/25x8/25x6/15x8
Incline Pushup 12/10/8/6/5
Superset 2 Dumbell Flye 25x12/25x9/25x8/25x8/15x15
Assisted Dips 0x4/60x5/100x8/100x8/140x15
Superset 3 Exer-Ball Dumbell Crunch 30x12/30x8/30x8/20x7/10x10
Full Rotation Knee Raise 12/8/8/7/5
47 min total workout
I'm a bit fatigued. And Cathy Ireland is kind of cute. Honestly I was a sweaty mess today. This was one of those days you don't want to breathe through the nostrils while bending over. I just could not find the energy. I did the lifts, but it was a walk on a tightrope the whole way. It was all too easy to just say **** it and quit. Once that mental indiscretion takes place it is impossible to lift another pound. I honestly just got sick and tired of performing these motions. I think it's safe to say that overtraining has set in. I came in strong and petered out after the first superset again. Might have something to do with some genius scheduling Incline flyes and pushups in the same superset again. Somebody shoot me. Next week I will concentrate on form again and focused concentration as that seems to have intensified things considerably.
Today's diet:
breakfast-Oatmeal and Cream of Wheat with olive oil and Splenda
morning-corn and broccoli
lunch-(after workout) tuna w/canola mayo on everything bagel, cran-grape creatine juice, carrots, banana
afternoon-leftover pastini
after work-fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado
supper-oatmeal toast with garlic and olive oil. This is not a typo.
Thank God I can start eating meat again this weekend. Boy have I got plans. End of week three, guess I have some pics to take again. I won't be expecting much. My brain isn't working, so it's time to quit here.
< Message edited by Naviator -- 12/11/2004 5:25:47 AM >
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RE: Nav's Optimum Anabolic journey - 12/10/2004 1:56:05 PM
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pwolf66
Posts: 859
Joined: 12/5/2003
From: Montgomery Village, MD
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If you're a cow (four footed variety) in the Norfolk, VA area, this is NOT a good weekend to be running loose. Nav's on the prowl and he's HUNGRY!!! Go to it Nav, based upon what I've read so far you sure as hell deserve some serious RED MEAT!!!!!
Way to keep at it. It's impressive as all hell.
Paul
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RE: Nav's Optimum Anabolic journey - 12/11/2004 1:08:46 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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I"m going to do this now for the measurements I took last night... good idea Nav.
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RE: Nav's Optimum Anabolic journey - 12/13/2004 4:47:01 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
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Day1/Week10
Hyper-Adaptive/(HAC)High Protein+1/Shoulders
1 min between exercises, 3 min between supersets
Superset 1 Front Dumbbell Lateral Raise 25x12/25x10/25x8
Twisting Dumbbell Military Press 30x12/30x10/30x8
Superset 2 Dumbbell Shrug 75x12/85x10/95x8
Side Dumbbell Lateral Raise 20x12/20x11/25x8
Superset 3 Rear Dumbbell Lateral Raise 20x12/20x11/25x8
Arnold Press 25x12/25x10/25x8
48 min total workout
Great concentration and form today. Excellent improvement over my first hyperadaptive phase. I shifted gears nicely and I am happily taking advantage of the food and the easy workouts. Though I am not pushing to failure, I am doing everything I can to make myself hurt. I now have time to chat with the people that have been curious about my sweat thus far. On a side note: I watched some poor guy totally bust his ass from a calf platform today. He wiped out better than Jerry Lewis and I'm surprised he didn't get hurt. I didn't laugh because I have almost done the same thing on more than one occasion. If there is anything I have learned it is not to laugh at people for things that could happen to you. That is asking for it, and I prefer to be the giver rather than the asker.
Today's diet:
breakfast-Carnation Instant Breakfast with skim, Oat Bran with olive oil and Splenda, boiled egg
blunch- tuna with canola, cottage cheese, peanut butter sandwich
lunch-(after workout) Canned chicken with olive oil and jalepeno mustard, multigrain bagel, strawberry yogurt, juice, banana
dinner-some kind of mexican creation
night-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado and tuna with canola mayo
I forgot how filling this diet was. I'm already starting badly and I paid for it last time. I need to remember that if I'm hungry I'm wrong. So I'll stop writing and eat now.
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RE: Nav's Optimum Anabolic journey - 12/14/2004 12:29:29 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
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Day2/Week10
Hyper-Adaptive/(HAC) High Protein +1/Arms&Abs
1 min between exercises, 3 min between supersets
Superset 1 Reverse-Grip Dumbbell Curl 30x13/35x10/35x8
Reverse-Grip Cable Press-Down 60x13/70x10/70x8
Superset 2 Twisting Dumbell Curl 25x12/25x10/25x8
Lying Dumbell French Press 25x12/25x10/25x8
Superset 3 Exer-Ball Dumbell Crunch 30x12/30x9/25x8
Full Rotation Knee Raise 10/8/8
48 min total workout
Feeling a bit under the weather today. No way am I going to get sick. No f-ing way. Otherwise a good effort today. I stopped 2-3 reps short like I was supposed to and still ended up better than the first Hyperadaptive cycle. I wish I looked as strong as I feel. Those French presses give me a hard on. They work the whole tricep and the forearm. For abs, my gut is the hardest it has been since my days as a plebe. Now I need to lose the blubber. I could have done more today, but I'm trusting the Muscle Nerd and stopping short against every urge I have. Speaking of urges, I have the urge to get something off my chest. If anyone ever reads this that is part of a large group of jackass dipshits that like to crowd the weightroom and run your stinking sucks more than you lift I hope you injure yourself OOC for a great deal of time. I have tried the Nav way to get rid of you fat whores to no avail and I just want to work out. I'm going to get nasty. Is it too much to ask to lift in a public gym without feeling like ****ing recess at the Meathead Academy? PISS OFF!!
Today's diet:
breakfast-Carnation Instant Breakfast with skim milk. A bowl of oatmeal with olive oil and splenda and a boiled egg once I got to work.
morning-peanut butter sandwich, cottage cheese, boiled egg
lunch-(after workout) Can of chicken with mustard and olive oil, creatine Cran-Grape, strawberry yogurt, banana, multigrain bagel
afternoon-chicken breast, corn, olive oil
supper-chili
evening-can of tuna and mayo
195 on the scale this morning. Had to get a mirror to see if my ass was still there. Where is it all going? Hell if I know. I'm eating for two here. There was like a half hour period in the morning on my drive to work that I was actually hungry. Other than that I'm satisfied. Sometimes the little woman wants sex again not an hour after it has taken place and that feeling of "yeah, I guess I'm not doing anything else" is what I feel toward food now. I suppose I could cram another mouthful of meat down my gullet, but who wants to become Jared the Subway guy? I like food. I don't want to think of it as an obligation like bihourly sex. At least with sex you can generate a marathon session to shut her up for a while. Try that with food. BOOM!
< Message edited by Naviator -- 12/15/2004 7:41:25 AM >
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RE: Nav's Optimum Anabolic journey - 12/15/2004 11:38:30 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
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Day3/Week10
Hyper-Adaptive/(HAC)High Protein+1/Legs
1 min between exercises, 3 min between supersets
Superset 1 Leg Extension 120x12/130x10/150x9
Seated Leg Curl 130x12/150x10/170x8
Superset 2 Standing Calf Negatives 12/10/9
Barbell Squat 225x12/225x7/225x7
Superset 3 Donkey Calf Negatives 12/11/11
Deadlift 185x9/155x10/155x8
54 min total workout
Stop before failure means exactly that. Not such a difficult thing on leg day as I am more than happy to quit. However, I makes me look rather pathetic on the numbers. The first set of squats were bad form, no doubt about it. I was on a mission, though. A nightmare came to life today. Those same ****balls that I bitch about week after week were there again today. Two of them were doing extensions and curls right with me at the beginning, causing me to have to relocate for the extensions. Luckily they don't do seated curls, right? Then a light bulb came on. A big, black, intense sunburn bulb. These boogers are going to get on the squat rack as soon as they finish! What a perfect day for 3 minute rests. Sure enough, when I finished they already had the rack set up. Fortunately they were expecting a woman, so they didn't raise the cradles. God, I hate it when they do that. You can see them come up on their toes to get the damn thing off, but does that matter? You stupid ****-for-brains, do an extra inch and a half of work to get that ****ing bar off the cradle!!! I was faced with a dilemna. Do the deadlifts first in the hopes that these ****-monkeys would be gone in time, or-GASP!-work in. I chose the latter. How's that for some anger management? What the hell, if you can't beat em, well you know the rest.
"Hey guys, mind if I jump in with ya?"
"Yeah, no prob man, you want this now?"
"No, I'm on a program. I've got another few minutes."
Then while they still have 135 on there they're looking at me like,"You going yet?"
You could have heard a pin drop when I started at 225.
You could have heard a flea fart when I dropped for my first rep. "Damn, this dude's going down in the valley, ain't he?" 12 reps and a broken OA rule later I think I made my point. I would have gladly busted something in an effort to "demonstrate a proper squatting technique." Can you really blame me? I think I may have inadvertently done some good advertising for the OA program today. You're welcome, Jeff.
Today's diet:
breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and Splenda and a boiled egg when I got to work
morning-Peanut Butter sandwich, cottage cheese, boiled egg
lunch-(after workout) canned chicken with mustard and oil, whole wheat bagel, creatine juice, banana, strawberry yogurt
afternoon-chicken breast with corn and olive oil
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-ground turkey with rice and gravy
196 this morning. I feel more full-bodied also. I always get accused of walking around with my arms sticking out, but I'm feeling it especially today. The last couple of nights I have forgotten the Arginine, but everything else is on track. If I could square my morning away and get breakfast in my belly before leaving for work I would be better off. That Carnation Instant Breakfast is tasty, but I'm a growing boy. I need my nutrition. I'm still a bit hungry on the way to work. Honestly I feel like I have something in my gut all day long. Getting an extra serving of protein is a real challenge. The only way I can manage is to sneak in a little more at each meal.
< Message edited by Naviator -- 12/16/2004 1:30:14 PM >
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RE: Nav's Optimum Anabolic journey - 12/16/2004 1:29:14 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day4/Week10
Hyper-Adaptive/(HAC)High Protein+1/Back
1 min between exercises, 3 min between supersets
Superset 1 Twisting Dumbell Row 45x13/50x10/50x8
Assisted Wide-Arm Chin-up 9x10/10x10/10x8
Superset 2 Wide-Arm Cable Row 90x12/100x10/110x8
Assisted Chin Up 10x10/11x10/11x8
Superset 3 Close-Grip Cable Row 90x12/100x10/110x8
Wide Arm Lat Pull Down 110x12/110x10/120x9
49 min total workout
Nobody in the gym today. Ghost town like I prefer it. I found it easier to concentrate and execute proper form. Doing without the hanging rows helped, too. I'll switch it up like this every week. It is still tough to find that sweet spot with 2-3 reps left, but I think I did a pretty good job today. I ended the day with some gas left in the tank. I took a good objective look at myself afterward and I can tell some definite improvement. I don't normally do that because I don't need any dickheads walking into the locker room when I'm checking myself. The lost bodyfat makes a big difference. I'm only halfway through the gallery, but I like the paintings thus far.
Today's diet:
breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled egg and oat branwith olive oil & Splenda
morning-Peanut butter sandwich, boiled egg, cottage cheese
afternoon-ham, turkey, broccoli, broccoli casserole, pasta salad
early evening-(after workout) chicken w/olive oil and mustard on multigrain bagel, strawberry yogurt, creatine cran-grape, banana
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado w/tuna and canola mayo
supper-Beef Stroganoff
198 on the scale this morning. Weird. For some reason I looked at the box of Oat Bran again. 25g Carb and 7g protein in one half cup!! That is twice as potent as Oatmeal or Cream of Wheat. I checked out the canned chicken, too. It seems I miscalculated before. There are 70 friggin grams of protein in a single can of that Purina. Ladies and gentlemen, I have been putting myself through dietary hell for nothing! Had a potluck dinner at work today. I baked cinnamon rolls for it last night. 400 calories of nothing but **** in those bad boys. Ha Ha. Yep. Nav IS evil. You'll notice no cinnamon rolls appear on my diet today. MWAHAHAHAHA!!
< Message edited by Naviator -- 12/17/2004 10:22:03 AM >
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RE: Nav's Optimum Anabolic journey - 12/17/2004 10:17:55 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day5/Week10
Hyper-Adaptive/(HAC)High Protein+1/Chest&Abs
1 min between exercises, 3 min between supersets
Superset 1 Dumbell Flye 25x13/30x10/30x8
Incline Dumbell Press 50x12/50x10/50x8
Superset 2 Incline Dumbell Flye 25x12/25x10/25x8
Dumbell Press 50x12/50x10/50x9
Superset 3 Exer-Ball Dumbell Crunch 30x12/25x10/25x8
Full Rotation Knee Raise 10/9/7
50 min total workout
Terrier-dork returned today. When he was done making his ****goty little barking noises on the bench he came over to me doing my knee raises and politely informed me that torture, though self inflicted, is still illegal on this continent. Oh. It is, to laugh. Anyway, I did my job today, rules followed. I feel incomplete.
Today's diet:
breakfast-sugar free Carnation Instant B-Fast with skim milk, boiled egg, Cream O' Wheat
morning-leftover strokin' off
lunch-(after workout) chicken with oil and mustard on everything bagel, blueberry yogurt, creatine cran-grape, banana
late afternoon-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with tuna and mayo
198 again. That's more like it. Boy, I don't know what's going on but I could knock a buzzard off a ****wagon today. My office smells like an portajohn at a Grateful Dead concert. Oh, yeah. Some jokeass left me a present on my desk. Not one but two lumps of coal. I'm loved everywhere.
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RE: Nav's Optimum Anabolic journey - 12/25/2004 11:05:07 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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What did Nav get for Xmas? How about a nasty cold? If you were wondering what happened to week 11, I took a small hiatus. Diet, rest, and exercise all took a serious beating this week. Come Monday vengeance shall be mine. Hard to believe a microscopic DNA core with a protein coat could cause so much mischief, but then you could say the same for a silly looking cat, now, couldn't you?
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RE: Nav's Optimum Anabolic journey - 12/27/2004 7:09:43 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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So much for Monday's vengeance. Looks like I'll be taking another week off and starting the program over with a renewed dedication. I managed to get pink eye along with everything else. You could feed Shrek with all the snot I have been blowing over the past week. I feel like a slimy silly putty.
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RE: Nav's Optimum Anabolic journey - 1/3/2005 11:14:03 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day1/Week1
Progressive Load/High Protein/Shoulders
1 min between exercises, 2 min between supersets
Superset 1 Front Dumbbell Lateral Raise 30x12/30x8/30x7
Arnold Press 35x12/30x10/30x7
Superset 2 Dumbbell Shrug 75x13/90x10/100x8
Side Dumbell Lateral Raise 20x11/20x10/20x8
Superset 3 Rear Dumbbell Lateral Raise 20x12/20x10/20x9
Twisting Dumbell Mil Press 25x12/25x10/25x8
39 min total workout
Here we go. I didn't want to start over since this is my first time through and I wanted to get a feel for exactly what this program can do. However, I am much more knowledgeable about the program and diet, as well as clean from the crap I used to use, so I think this will be a more valid assessment. Today was a little rough. I lost quite a bit of LBM from being sick over the last two weeks. I suppose I'm still a bit under the weather, but I need to get going sometime. It felt somewhat awkward starting out and some bitch had my damn 25s. Are they going to get another pair of those things? I felt drained, but strong. Toward the end I was definitely tired. I sweated a lot more than before, too. All in all, I would say I kept a good deal of strength from before. I just need to shake out the cobwebs.
Today's diet:
breakfast-oatmeal w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, boiled egg
lunch-leftover Rotini&cheese with ground turkey and broccoli
after workout-canned chicken w/Jalepeno mustard and olive oil, everything bagel, peach yogurt, carrots
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado w/tuna& Canola mayo
supper-salmon patty w/chips&salsa
I am having a hard time eating enough. I wasn't eating worth a **** while sick and I wasn't active at all. I know my body needs it now, but it isn't digesting the way it was before. Guess I need to be patient. The good news is that my testosterone is still up, so recovery is right around the corner. I had a big bitch bowl of ice cream at Cold Stone on Saturday and it didn't kill me or make me fat, so I'm sure things work the opposite way, too. Patience.
< Message edited by Naviator -- 1/4/2005 6:04:43 AM >
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RE: Nav's Optimum Anabolic journey - 1/4/2005 10:36:46 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day2/Week1
Progressive Load/High Protein/Arms&Abs
1 min between exercises, 2 min between supersets
Superset 1 Dumbbell Concentration Curl 30x12/30x10/30x8
Twisting Dumbbell Kickback 25x12/20x11/20x10
Superset 2 Assisted Close-Grip Chin Up 10x12/9x11/8x9
Close-Grip Push Up 12/10/8
Superset 3 Exer-Ball Dumbbell Crunch 30x12/30x8
Full Rotation Knee Raise 12/8
39 min total workout
Holy crap, that was tougher than yesterday. My shoulders are sore. I finally cried uncle after two supersets of abs because I was going to puke. I don't want a replay of the past two weeks, so I need to slow down a bit. I know I need to drink more water but I really don't feel like it. Tomorrow is gonna whip my ass red.
Today's diet:
breakfast-oat bran w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, boiled egg
lunch-leftover salmon patty on wheat
after workout-canned chicken w/Jalepeno mustard and olive oil, everything bagel, strawberry yogurt, carrots
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado
dinner-chicken breast with broccoli&cheese rice
nighttime-milk and cottage cheese
Can't seem to choke down the canned chicken today. Whatever this bug is, I need to get rid of it, stat. I recalculated oat bran requirement. When it says 1/2 cup serving on the box, it's talking about half a cup dry, uncooked. That equates to about 1.5 cups cooked. Big difference. Again, eating enough to gain mass is a real challenge. Especially when you feel like puking it up.
< Message edited by Naviator -- 1/5/2005 11:25:29 AM >
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RE: Nav's Optimum Anabolic journey - 1/4/2005 1:15:51 PM
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cb
Posts: 71
Joined: 11/29/2004
Status: offline
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haha I know the feeling. I just got through week 9 on this program and I am exhausted, mentally and physically. Also my forearms have been so sore, it seems like they are getting no time to recover, ecspecially after all the lat pulldowns and rows from back days. Have you had this problem ?
But it's good to be eating meat again, it was getting really hard there that last week.
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