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Old 07-19-2009, 11:18 PM    (permalink
Smokey Joe
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I feel fat :(
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Old 07-19-2009, 11:18 PM    (permalink
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I feel fat :(
It's ok.


You are fat.
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Old 07-19-2009, 11:21 PM    (permalink
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It's ok.


You are fat.
I'm a lineman, I'm suppossed to be fat!

It'll be okay. On the days like today where I do nothing but sit down, watch tv and play video games, these aren't good days. I'll be active again tomorrow and the rest of the week, lifting, running, etc. I'll fell better about myself :)
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Old 07-19-2009, 11:49 PM    (permalink
tjsunstein
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Oh yeah Rob, sleep atleast 8 hours a night. It's almost as important as protein in gaining mass.
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Old 07-20-2009, 10:26 AM    (permalink
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Originally Posted by tjsunstein View Post
Oh yeah Rob, sleep atleast 8 hours a night. It's almost as important as protein in gaining mass.
Yes indeed. Sleep i way underrated. ZMA ftw!

I am going to keep a food log here for today:

Breakfast:

2 huge cups black coffee (kind of like a Pre WO drink)
6 egg whites with salsa and ham
1 scoop whey in water

During Work Out

Gatorade/Whey Mix- 2:1 Carbs: Protein plus creatine

Post Work Out Meal / Lunch

Chicken Breast were an sale for 2 bucks a lb so thats my meat of choice for a while. I just bought up family packs and am going to eat on a day which comes out to about 4 lbs.

So, the meal:

~1.3 lbs chicken
Pint of Blueberries
One Apple

Late Afternoon Snack

~1.3 lbs. Chicken
Fish Oil

Dinner

~1.3 lbs. Chicken with a salad
Fish Oil

Pre Bed Shake

1 Cup Skim Milk
1 Scoop Whey
1 Table Spoon Natural Peanut Butter
Fish Oil
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Last edited by Rob S : 07-20-2009 at 02:17 PM.
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Old 07-20-2009, 10:31 AM    (permalink
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Yes indeed. Sleep i way underrated. ZMA ftw!

I am going to keep a food log here for today:

Breakfast:

2 huge cups black coffee (kind of like a Pre WO drink)
6 egg whites with salsa and ham
1 scoop whey in water

During Work Out

Gatorade/Whey Mix- 2:1 Carbs: Protein plus creatine
I guess I'll keep one, too.

Breakfast:
2 eggs with hot sauce
Small bowl of fruit (melon)
Small Carton of 1% milk

My daily workout is usually around 7 p.m. ET since I get off of work at 6. I take two scoops of SuperPump with Gatorade before and two scoops of whey with water after.
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Old 07-20-2009, 10:33 AM    (permalink
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I have a job now so my free time has plummeted along with my workout regiment. I am now weak and have no time for a serious workout regiment. Anything I could do with no equipment for like a half hour a day? (BTW I only run to work)
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oh please. as if canadians even know what beer is.
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Old 07-20-2009, 10:34 AM    (permalink
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Eggs with hot sauce are so f'n good
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Old 07-20-2009, 10:35 AM    (permalink
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I have a job now so my free time has plummeted along with my workout regiment. I am now weak and have no time for a serious workout regiment. Anything I could do with no equipment for like a half hour a day? (BTW I only run to work)
Push ups. Sit ups. Squats without weights. Do different variations of those and if you can do pull ups somewhere, do those.
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Old 07-20-2009, 01:25 PM    (permalink
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I guess I'll keep one, too.

Breakfast:
2 eggs with hot sauce
Small bowl of fruit (melon)
Small Carton of 1% milk

My daily workout is usually around 7 p.m. ET since I get off of work at 6. I take two scoops of SuperPump with Gatorade before and two scoops of whey with water after.
Lunch was a little big today...

Lunch
1 Tuna Roll ( six pieces of tuna sushi )
A small handful of salad with ginger dressing
Hibachi Steak (8 bite size pieces, medium well) and Shrimp (6 medium pieces) with White Rice and Steamed Veggies
Two glasses of Water

I'm probably going to snack on some cottage cheese and pineapple before my workout and figure out something on the fly for a late light dinner.
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Old 07-20-2009, 02:17 PM    (permalink
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I pretty much put up what I expect to eat over the course of today
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Old 07-20-2009, 02:25 PM    (permalink
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I pretty much put up what I expect to eat over the course of today
How many times do you take fish oil? I usually take it with breakfast and before my workout but didn't today because I knew I would be having tuna for lunch.
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Old 07-20-2009, 03:47 PM    (permalink
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How many times do you take fish oil? I usually take it with breakfast and before my workout but didn't today because I knew I would be having tuna for lunch.
I take it usually 4 times a day.......with my pills that comes out to around 3 grams combined EPA and DHA which is what you want.
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Old 07-20-2009, 03:54 PM    (permalink
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Just snacked on a handful of trail mix (almonds, peanuts, raisins, and M&M's). Should give me energy for the gym in about 2 hours. I'm gonna have some low fat cottage cheese and pineapple about 30 minutes before as well.
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Old 07-20-2009, 04:09 PM    (permalink
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Rob why skim milk at the end of the day? I would suggest whole milk. I have talked to wrestling coaches at UVA and they said drink whole milk if you want to bulk up
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Old 07-20-2009, 04:58 PM    (permalink
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Rob why skim milk at the end of the day? I would suggest whole milk. I have talked to wrestling coaches at UVA and they said drink whole milk if you want to bulk up
I am not really bulking, more eating maintenance, but since I have been cutting so much it feels like bulking and I do expect my lifts to go up. Also, when I do bulk I am an easy gainer so I try to do it as clean as possible or I will gain fat and a lot of it......hence why I dont eat pasta/bread/whole milk, etc. If you have a normal body type tho, you are right, whole milk is full of win. Especially for crybaby hardgainers.
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Old 07-20-2009, 05:02 PM    (permalink
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My Nutritional Breakdown for today:

2,987 Calories

61.3 grams fat

106.4 grams carbs

478.3 grams protein
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Old 07-20-2009, 05:18 PM    (permalink
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My Nutritional Breakdown for today:

2,987 Calories

61.3 grams fat

106.4 grams carbs

478.3 grams protein
Where would I be able to do this?
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Old 07-20-2009, 05:23 PM    (permalink
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Where would I be able to do this?
Fitday.com is one place.
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Old 07-20-2009, 06:04 PM    (permalink
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I'm thinking about starting to eat 6 small meals a day to help lose weight, each being about 200-300 calories. Any advice?
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Old 07-20-2009, 07:15 PM    (permalink
Rob S
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I use fitday. Thats the way to do it Eagles......diet is most important but make sure you are doing cardio as well. As far as diet, high protein, low card is the way to go. If you can, cut out all bread and processed carbs.
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Old 07-20-2009, 08:50 PM    (permalink
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I am tremendously full right now.......that chicken did a number on me. Still tho, if I incorporated more milk and whole grains (stuff like wheat bread, brown rice, etc) and olive oil I could have 5000 easy so I still dont have sympathy for hardgainers.
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Old 07-20-2009, 09:13 PM    (permalink
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Today was absolutely terrible. I couldn't finish a couple of my last sets and I felt fatigued very quickly. I had pineapple and cottage cheese before I want along with two scoops of SuperPump250 and a small cobb salad, banana, and protein shake after. My blood sugar was good, I thought. Maybe I didn't get enough sleep? Long weekend, perhaps. Whatever it was, it killed me and I didn't like it at all. I'm pretty upset with myself. Waking up an hour early tomorrow to do some cardio to try to make up for a lackluster workout today. **** Chest and Tris. Tomorrow, I'm hitting legs hard.
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Old 07-20-2009, 10:38 PM    (permalink
Ravens1991
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For those who know a lot about lower body plyometrics. How was this work out for lower body explosiveness?


5 set of 30 seconds of switch foot box drill

http://www.youtube.com/watch?v=rnTj-...eature=channel


5 sets of 10(or 20 depending on how you count) of dynamic scissor lunges

http://www.youtube.com/watch?v=1kBYCMFljLM&NR=1

5 sets of 15 Explosive squats

http://www.youtube.com/watch?v=tDOs1...eature=channel


I then drilled some wrestling takedowns.

I was wondering is that good for plyometrics? I am teaching myself about plyos so I dont really know if that is a good work out or not
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Old 07-20-2009, 10:42 PM    (permalink
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Add some box jumps, some frog jumps with a medicine ball, and maybe some lateral hops over boxes and then it looks pretty good.
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