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Late to the party, but bringing it hard.


Duality

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I know, I know, I'm late to the challenge, BUT, that doesn't mean I'm not on track!

 

Goal 1, clean my food and get my leanz on. I'll try to log here, what I eat daily, just lists of foodz.

 

Goal 2, keep pushing my workout and log my weights here.

Current workout

Monday leg day

5 minutes stationary bike ~90 RPM, moderate level

3*12 Leg curls

3*12 Leg extensions

3*10 Machine Leg Press

3*(5+5) Overhead Lunges

1*5 Deadlifts or 3*5 Squats (depends how much time I have)

2 minutes slower stationary bike with much heavier level ~70 RPM

 

Wednesday back and shoulders

5 minutes stationary bike ~90 RPM, moderate level

3*10 Front Pulldowns

3*10 Cable rows

3*(10+10) Dumbbell row

3*10 Barbell row

3*15 Dumbbell side raise

3*15 Bent over Dumbbell lateral raise

3*10 Barbell Overhead press

3*10 Front barbell raise

5 minutes stationary bike ~90 RPM, moderate level

 

Friday arm and chest 

5 minutes stationary bike ~90 RPM, moderate level

3*10 Decline Dumbbell press

3*10 Flat Dumbbell press

3*10 Incline Dumbbell press

3*10 ez bar curls

3*21 barbell curls (7+7+7)

3*10 isolation curls

5 minutes stationary bike ~90 RPM, moderate level

 

Goal 3, Selfie today and at the end of the challenge along with weighing.

 

Goal 4, we've got a huge contract at work, I need to be prepared for when shit hits the fan.

 

Legend

Red - unbolded = not met yet, but week not done. Bolded = not acheived for the week.

Green - bold = acheived, unbloded is for goal 4, it's green until I fail one day.

Blue are totals ;)

Grey is for descriptions

 

Starting Stats

Height - 5'11" (5'10 3/4" actually, but I've always rounded up xD)

Weight - 227.6 (aiming for <=200)

Body fat % - X% (kind of arbitrary, not focusing on the number itself, focusing on getting it lower, either if it's right or not)

 

Caliper measurements (Need to measure)

Xmm Chest

Xmm Abs

Xmm Thigh

Xmm Tricep

Xmm Subscapular

Xmm Suprailic

Xmm Midaxillary

Xmm Bicep

Xmm Calf

Xmm Lower back

 

 

Template for updates

1 - 0/3 - 0/3 - 0/3 - 0/3 - 0/12 (3x Lifts a week)

2 - 0/7 - 0/7 - 0/7 - 0/7 - 0/28 (7x days logging food)

3 - 0/2 - 0/2 - 0/4 (Selfies + weight and measurements)

4 - 0/1 - 0/1 - 0/1 - 0/1 - 0/4 (Good progress at work before the big contract)

 

Goal : Get where I was before, but bigger.

 

Spoiler

tddn.jpg

 

  • Like 1

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment

2016-05-16

 

Breakfast

  • 2*Omega caps
  • Multi vitamin
  • 2*Purple K
  • 1 black coffee

 

Gym

  • 5 minutes stationary bike
  • 3*12 Leg curls, #130
  • 3*12 Leg extensions, #190
  • 3*10 Machine Leg Press, #330
  • 3*(5+5) Overhead Lunges #50
  • 1*5 Deadlifts or 3*5 Squats (depends how much time I have) #225
  • 2 minutes stationary bike 
  • 2*Purple K post-workout

Snack 1

  • 2*Fiber one bars

 

Lunch

  • 1.5 Chicken breast
  • "Dry" leafy greens
  • 1 black coffee

 

Snack 2

  • Fiber one bar

 

Dinner

  • Pesto and spinach pastas (I have no idea how they're called, they look like little ghosts)
  • Home made tomato sauce

 

Evening Shake Snack

  • 1/2 scoop chocolate veggy protein 
  • 1/2 scoop muscle pharm combat cookies and cream protein
  • 1.5 cup of milk
  • 1 cup of frozen strawberries
  • 2-3 flax seed table spoons (did two, but they wheren't flush)

 

89j4ih.jpg64UmJI.jpg

  • Like 2

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment

Well as luck would have it I didn't have to go too far! Obvs following. Here's some sustenance for your journey.

 

xaP0HcA.png

  • Like 2
Link to comment
1 minute ago, ~RedStone~ said:

Well as luck would have it I didn't have to go too far! Obvs following. Here's some sustenance for your journey.

 

xaP0HcA.png

 

I feel like redoing my OP to make it Minecraft themed lol Next challenge xD

  • Like 1

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment

2016-05-17

 

Breakfast

  • 3 eggs
  • 2 tortillas
  • 2 slices of cheese
  • 2*Omega caps
  • Multi vitamin
  • 1*Purple K
  • 1 black coffee

Snack 1

  • Black coffee
  • Fiber one bar

Lunch

  • 1 Chicken breast
  • "Dry" leafy greens

Snack 2

  • Black coffee
  • Fiber one bar

Dinner

  • ?

 

Goal Progress

 

1 - 2/3 - 1/3 - 0/3 - 0/3 - 3/12 (3x Lifts a week)

2 - 0/7 - 2/7 - 0/7 - 0/7 - 2/28 (7x days logging food)

3 - 1/2 - 0/2 - 1/4 (Selfies + weight and measurements)

4 - 1/1 - 0/1 - 0/1 - 0/1 - 1/4 (Good progress at work before the big contract)

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment
1 minute ago, SpecialSundae said:

What's Purple K?

 

kre-alk creatine

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment
2 minutes ago, SpecialSundae said:

Ummm?

 

I assumed you'd know, but here it the product page. http://www.bodybuilding.com/store/fus/purple.html

 

It's like monohydrate creatine, but does not put any water into your muscle fibers. Creatine essentially is a supplement that enables you the have more intense bursts of energy by improved ATP function. (this is without going into much detail) :)

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment
Just now, Duality said:

 

I assumed you'd know, but here it the product page. http://www.bodybuilding.com/store/fus/purple.html

 

It's like monohydrate creatine, but does not put any water into your muscle fibers. Creatine essentially is a supplement that enables you the have more intense bursts of energy by improved ATP function. (this is without going into much detail) :)

 

I know what creatine is but didn't know about the first bit. I'm not that interested in supplements in general because very few do much.

Link to comment
1 minute ago, SpecialSundae said:

 

I know what creatine is but didn't know about the first bit. I'm not that interested in supplements in general because very few do much.

 

Which is correct, creatine is the only real proven working supplement, I can train without, but it actually does make a difference.

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment
1 minute ago, Duality said:

 

Which is correct, creatine is the only real proven working supplement, I can train without, but it actually does make a difference.

 

As I say, I just didn't know how to translate the "kre-alk" bit.

 

I never found I got much benefit from creatine supplementation so I stopped taking it.

Link to comment
7 minutes ago, SpecialSundae said:

 

As I say, I just didn't know how to translate the "kre-alk" bit.

 

I never found I got much benefit from creatine supplementation so I stopped taking it.

 

Some don't, it also depends on your rep range when training.

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment

I blew through an article last week about creatine, what I took away from it was that some people are predisposed to retain more creatine naturally, for those people taking a supplement helps, for people who don't retain it, it's probably not doing a lot.  I'm in the latter, creatine has never done anything for me.   

The path to Swolehalla is paved with a lot of Swolehate, and you won't get there without being Swole of Spirit too.

Race: Fiendish Blue Extension Cord

Class: Warrior
Links:  MFP  Battle Log  Current Challenge

Link to comment
1 hour ago, SpecialSundae said:

I'm using the excuse that I eat a lot of natural sources of creatine. ;) 

 

That might be why taking the supplements never did anything. I'm eating deer and moose regularly along with occasional salmon and tuna.

 

I will however, not buy a new bottle after this one is done, with a 2.5 month old baby, that $40 has a better use xD

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment

2016-05-18

 

Breakfast

  • 2*Omega caps
  • Multi vitamin
  • 2*Purple K
  • 1 black coffee
  • 2 eggs
  • 5cm³ cheese
  • 1 tortilla

Gym, Back and Shoulders

  • 5 minutes stationary bike
  • 3*10 front pull down #120
  • 3*12 bent over dumbbell row #55
  • super set 3*AMRAP barbell row, #95
  • 3*10 cable row #120
  • 3*10 side raise #12.5
  • 3*10 overhead press #95
  • 3*10 front cable raise #100
  • 2*Purple K post-workout

Snack 1

  • Fiber one bar
  • Banana

Lunch

  • 1 pound xlean deerburg
  • 2 tortillas
  • handfull of cooked veggies

Snack 2

  • Apple

Dinner

  • 2 ham sandwiches, bread, ham, mustard, cheese, romaine lettuce, frank's red hot.

 

Goal Progress

 

1 - 2/3 - 2/3 - 0/3 - 0/3 - 4/12 (3x Lifts a week)

2 - 0/7 - 4/7 - 0/7 - 0/7 - 4/28 (7x days logging food)

3 - 2/2 - 0/2 - 2/4 (Selfies + weight and measurements)

4 - 1/1 - 0/1 - 0/1 - 0/1 - 1/4 (Good progress at work before the big contract)

  • Like 1

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment

2016-05-19

 

Breakfast

  • 2*Omega caps
  • Multi vitamin
  • Purple K
  • Glucosamine cap
  • 1 black coffee
  • Breakfast shake, 1 scoop veggy protein 16g protein per scoop), 1/2 scoop Muscle Pharm Combat cookies and cream, 1.5 cup milk

Snack 1

  • Apple

Lunch

  • 2 turkey sandwiches, bread, ham, mustard, cheese, romaine lettuce

Snack 2

  • Banana

Dinner

  • ?

 

Goal Progress

 

1 - 2/3 - 2/3 - 0/3 - 0/3 - 4/12 (3x Lifts a week)

2 - 0/7 - 4/7 - 0/7 - 0/7 - 4/28 (7x days logging food)

3 - 2/2 - 0/2 - 2/4 (Selfies + weight and measurements)

4 - 1/1 - 0/1 - 0/1 - 0/1 - 1/4 (Good progress at work before the big contract)

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment
6 minutes ago, Taddea Zhaan said:

Two sandwiches, eh? Livin' large and in charge. 

 

Need to feed the gainz. :P

  • Like 2

It's not 80% diet, 20% exercise, it's 100% diet, 100% exercise. Give it your all.

My journey (Date - Total - BF % - LBM)

2012-01-01 - 242 - 35% - 157

2013-12-15 - 172 - 10% - 155

2016-05-01 - 231 - 25% - 173

Link to comment

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