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AUTIGER'S College Student Journal

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2004/02/13 03:59:48 (permalink)
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AUTIGER'S College Student Journal

well, im back to doing a journal. for the past 2 months I have been pretty slack on my dieting and weights. Lets start this by telling my past. I started weightlifting very seriously on August 26, 2002 after I realized that I looked like **** in the newspaper(picture of me came out and I had a gut and not much muscle tone, very dissapointing). well at this time I was 18 years old, 185 pounds, and 6 feet tall and probably around 18% bf. I don't have anything recorded until around 2-23-03. here are my stats on that day:

weight 192 lbs.
14.85" bicep
16.25" neck
12.80" forearm
42.85" chest
35.50" waist
38.25" hips
22.00" thigh
14.50" calf
Bench Max: 235

I am sure that i cheated alittle on those measurements but we will say somewhere in that area. Oh and at this time I didn't have a diet plan at all. just ate like a normal college kid, drank a lot and things like that.

So I'll skip ahead when I started to do things alittle more correctly. At this time I still didn't have a diet plan, i was on a loose diet plan of just not eating too much crap, but as pear pressure hit me I still drank most nights of the week. My next measurements came on 6-29-03:

Weight 195 lbs
15.25" Bicep
16.28" Neck
13.00" Forearm
41.25" Chest
34.25" Waist
39.50" Hips
23.00" Thigh
14.50" Calf
Bench Max 275 lbs.

At this time I was on a 4 day split of 3x8 set/rep scheme, and 3 exercises per body part.
Monday: Chest, Bis
Tuesday: Legs, Abs
Wednesday: Rest
Thursday: SHoulders, Tri's
Friday: Back, Traps
Saturday/Sunday: rest

All this time I never did cardio either, wish i would of done it a long time ago and maybe i wouldn't have this much fat on me heh.

I didn't seem to start keeping good records until 10-23-03. At this time I started the 5x5 routine and a bulking diet.

Routine:

Monday-Squat, SLDLs, Claf Raisers, Crunches
Tuesday-rest
Wednesday-Bench Press, SHoulder pRess, Dips
THursday-rest
Friday-Deadlifts, Chins, Bent over Rows
Saturday/Sunday-rest

Diet:

7:30 1 scoop whey protein

8:00 breakfast large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar 15g
1 slice wholemeal bread toasted + olive oil spread
½ portion weight gain drink with water
100ml orange juice + 1 tblsp olive oil

10:30 sandwich (wholemeal bread + olive oil spread + filling)
fruit

12:30 tuna (95g)
½ small chicken breast (60g)
2 slices wholemeal bread + olive oil spread
salad
low fat yoghurt

15:00 sandwich (wholemeal bread + olive oil spread + filling)
drink of skimmed milk - 1/3 pint
fruit

17:00 ½ portion weight gain drink with skimmed milk
TRAIN
18:30 (trained) 1 scoop whey protein

19:30 mackerel (95g), or Salmon
½ small chicken breast (60g)
either 2 medium jacket potatoes
or 200g boiled brown rice
or 350g boiled wholewheat pasta
vegetables
low fat yoghurt

22:00 large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar

23:30 1 scoop whey protein

I still did no cardio!!! I was 195 lbs, and about 13% body fat at this time. bench max was 275, squat max was 365, dead max was 385.

well I strictly follwed this program. only problem is that i ate the exact same thing everyday, i didn't involve variety into everything. but i believe its alot easier to eat the same foods while bulking since you eat so damn much. I lasted on this program until 12-10-03, I was 208 lbs., 15% bf, bench max 335, squat max 435, dead max 465. at this time it was christmas break from college and i was going home. so i planned on taking a week off then up calories for 2 weeks after that while still lifting and then work my way down to cutting diet by mid january when i had to come back to school. during the week off i got the flu and lost about 7 or 8 pounds. well while sitting at home, i stopped lifting and eating right for the month i was home. by the time i came back to school i was 195 lbs. and around 15% bf still. I immediately started a cutting diet which was stupid but its what i decided to do. i should of uped my calories so i could gain some of the muscle back that i lost. all my lifts went drastically down, but thats ok, i decided i need to get alittle cut up for spring break and summer time.

I started out on a 4 day split of 3x8 rep/set scheme just to get back into lifting and things. well on 2-2-04 is when i started my next 5x5 routine on a rough cutting diet. My measurements on 1-30-04 were:

Weight 193.8 lbs.
15.25"(R) 15.00"(L) Bicep
15.50" Neck
12.50"(R) 12.50"(L) Forearm
42.25" Chest
34.00" Waist
40.00" Hips
23.25"(R) 23.25"(L) Thigh
14.75"(R) 15.00"(L) Calf

I have decided to have 5 different diet plans to mix up as I want so i don't keep eating the same things over and over again. I haven't finished those yet but i will post those later. My routine looks like this now and I will include the weight I started with 10 days ago:

MOnday:Deadlift(315lbs.), Wide CHins(Body Weight), Curls(80 lbs. easy bar), Shrugs(65 lbs. 2x12)

Tuesday:30 minutes on the elyptical machine(trying to get used to cardio)

Wednesday:Bench Press(235lbs.),Shoulder Press(135lbs.),Inside Grip Bench Press(170lbs.)

Thursday:30 minutes on elyptical

Friday:Front Squats(185lbs.),SLDLs(225lbs.),Calf Raisers, Abs

Saturday:30 minutes on elyptical

This week I have started HIIT training and will start recording on here starting tommorrow.

Thanks if you've read all this and sorry this was so long, its more for me though, so i remember what Ive done.
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    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/13 22:48:55 (permalink)
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    Goal: to be arround 10% bf in 6 weeks...gonna be tough!

    im kinda coming in on this in the middle of my 2nd or 3rd week of my program.

    Friday 2-13-04

    Front squats(first time ever doing these so it was more for practice) 3x5 135lbs.
    Back squats 3x5 275lbs.
    SLDLs 3x5 225lbs.
    Leg extensions 3x8 200lbs.

    my workout partner was out of town so today was just a day to get a pump. my routine doesn't usually look like this.

    Diet:

    7:30 woke up
    8:00 4 egg whites, orange, slice of whole grain toast, protein shake
    11:00 can of tuna, 2 rice cakes, water, carrot
    1:30 chicken breast, lettuce, 2 slices of whole grain toast, water
    3:30 protein shake, worked out
    4:15 fell asleep before I could get protein shake heh
    6:00 baked potato with butter, 16 0z. steak, slice of bread, big salad
    9:00 rice cake, protein shake, orange or carrot
    ill eat whatever i come across thats healthy after that, im going out tonight.

    weekends are usually my weak point. tommorrow is my cheat day and sunday im making a few diet plans.
    #2
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/15 16:36:55 (permalink)
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    Saturday(cheat day)

    10:30 woke up protein shake
    11:00 bowl of cereal/milk
    1:00 footlong roasted chicken breast subway sandwich
    4:00 crakers and peanut butter
    6:30 hamburger, pinapple, french fries, 2 beers
    9:00 crackers and peanut butter
    11:00 beers
    1:00 protein shake in milk and bed

    saturday is my day of not going much by my diet, i am going to buckle down on that for the next 6 weeks though. so far my journal does not look like much of a cutting but i like to start things out on monday. I need to go buy some more protein and groceries.

    #3
    ANGEL DELIGHT
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    RE: AUTIGER'S College Student Journal 2004/02/15 21:02:29 (permalink)
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    Good Luck with it.
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    Bird
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    RE: AUTIGER'S College Student Journal 2004/02/16 13:47:48 (permalink)
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    Keep up the good work!
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    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/16 18:25:41 (permalink)
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    Sunday 2-15-04

    routine:

    16 minutes HIIT....30 second 100%,2 minute 50% intervals on the elyptical.

    weighed myself today. Ive lost .8 pounds over the past week, which is actually great since i did more drinking then i planned on doing.

    Diet:

    10:30 protein shake, wheat toast, orange
    1:30 chicken breast, 2 slices wheat toast, big salad
    4:00 wheat pasta, tuna, lettuce
    7:00 cup of brown rice, tuna, carrots
    10:00 rice cakes, protein shake in milk
    (at this point i planned on going to bed, BUT friend called and needed me to bounce for him at a bikini contest. I decided to do it since im alittle short on money.)
    11:00-2:00 nothing, drank a few beers to relax

    It was a good day until I had to go work for my friend, but that happens.

    on a side note, I caught my girlfriend with another guy so my emotions are flying. we will see how it affects my lifts on monday. If i could guess right, ill be deadlifting twice as much haha. im not sure if your emotions affect how your body is burning your calories but hopefully it burns fat and leaves the muscle to kick the guys ass.

    #6
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/17 06:21:14 (permalink)
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    2-16-04

    diet:

    8:00 protein shake, wheat toast, orange juice, 1 tbls olive oil
    11:00 tuna, 2 rice cakes, orange
    1:30 6" subway roasted chicken breast sandwich, 1 tbls olive oil
    3:45 protein shake, workout
    5:00 protein shake
    6:15 6" subway roasted chicken breast sandwich
    9:00 tuna, rice cake, orange
    12:00 protein bar

    lost track of time today at around 10 p.m. ended up staying up till midnight.

    routine:

    deadlift 5x5 325 lbs.
    wide chins 5x5 10 lbs.
    straight bar curls 5x5 80 lbs.
    db shrugs 2x8 110 lbs.
    #7
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/18 04:41:51 (permalink)
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    2-17-04

    Diet:

    10:30 protein shake
    11:00 4 egg whites, wheat toast, tbls olive oil, orange juice
    1:30 tuna, wheat pasta, 2 carrots, tbls olive oil
    3:45 MRP bar
    4:15 cardio
    5:00 protein shake
    6:00 6" subway roasted chicken breast sandwich
    7:00 brown rice, tuna, lettuce
    10:00 MRP bar, protein in skim milk

    Ive been real busy today so had to rely on MRP bars for 2 meals which i usually don't do. i like to have them as back up if i don't get a good meal in. I had all these free coupons for the subway sandwiches, so i have been taking advantage of that and they have pretty good nutritional value. I am thinking that maybe I should up my calories just alittle. I think i might be eating just a 150-300 calories to little. I jumped on the scale and am down to 193.4 today, which is good but I hate to see my weight go down. I remember the good old days of being 215 haha.

    routine:

    cardio day. all the machines were taken but a stair machine and I don't like to do HIIT on that machine so instead I did moderate cardio. I did 15 minutes on the stair machine, then a bike opened so I jumped on that for 15 minutes at about 60-70%. I wish it would warm up so i could do HIIT outside.

    #8
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/19 03:40:22 (permalink)
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    2-18-04

    Diet:

    7:30 whey
    8:00 4 egg whites, wheat toast, orange juice, olive oil
    11:00 tuna, brown rice, orange
    1:30 chicken, pasta, olive oil, lettuce
    3:00 whey,workout
    4:15 whey
    5:30 MRP bar, whey
    7:00 tuna, brown rice, carrots
    9:30 whey, 2 rice cakes
    had to go to work, im a bouncer so not home till 3 a.m. didn't get anything to eat. having milk and whey before bed

    routine:

    Bench Press 4x5 245 lbs. 1x2 275
    Seated SHoulder Press 5x5 140 lbs.
    Inside Grip B.P. 5x5 190 lbs.

    I can definitely tell how my lifts are effected by cutting diet. They either won't budge or decrease just alittle. but thats ok, i know how strong I used to be and know i can get back up to that if i wanted to. alittle emotional stress today but fcuk her. i should get over that soon enough.
    #9
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/20 05:33:42 (permalink)
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    2-19-04

    good day overall. diet went alittle wack at the end but i ate less calories then i usually do.

    diet:

    8:30 whey, bread, orange juice, olive oil
    11:00 tuna, 2 rice cakes, orange
    12:30 had lunch with aunt, turkey wraps, bread, chips
    3:30 chicken breast, ?don't remember what else?
    6;30 whey
    workout
    7:00 MRP bar
    10:00 1 1/2 club sandwiches
    11:30 bed

    as you can see diet was alittle wack but I'll be alright.

    routine:

    cardio day
    16 minutes HIIT on the elyptical!

    #10
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/20 17:55:09 (permalink)
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    2-20-04

    diet:

    8:00 whey, orange juice, wheat bread, olive oil
    10:00 1/2 club sandwich, orange
    10:30 workout,
    11:00 post whey shake
    12:00 chicken breast, brown rice, olive oil, salad
    from this point on I am on the road to New Orleans, so my diet is f***** for the rest of the weekend, but I'll be alright.

    Routine:

    Front Squats 1x5 135lbs., 1x5 145 lbs., 1x5 155 lbs., 1x5 165 lbs., 1x5 170 lbs. (Im still not sure what weight to use on front squats so im working my into it)
    SLDLs 5x5 225 lbs.
    Calf Raisers 5x5 440lbs.
    Sit ups 2x30 BW.

    ok Im off for the weekend, so I'll be back sunday to report everything. later all.
    #11
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    RE: AUTIGER'S College Student Journal 2004/02/23 01:27:49 (permalink)
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    2-22-04

    well just got back from Mardi Gras. I had a lot of fun but I need to really concentrate now since, my goal time is getting shorter and shorter, and weekends like this one can't happen anymore haha. I feel like i put on about 30 lbs. but Im still recovering from all the partying.

    diet has been horrible but getting back to it in 12 hours when i wake up.

    #12
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/23 23:23:19 (permalink)
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    2-23-04

    Routine:

    Deadlift 5x5 330lbs.
    Wide Grip Chins 5x5 10 lbs.
    Curls 5x5 90 lbs.
    Shrugs(DB) 2x8 110lbs.

    diet:

    730 whey
    800 4 egg whites, olive oil tbls, wheat toast, orange juice
    1100 tuna, 2 rice cakes, orange
    130 chicken breast, olive oil tbls, cup of brown rice, 2 carrots
    330 whey
    workout out
    500 whey
    600 wheat pasta, tuna, salad
    900 1 rice cake, 1 1/2 tbls all natural peanut butter
    1030 whey in skim milk

    well i went and got my body fat % done today. I seem to have been alittle off on what i thought i was. I thought i was about 15% maybe 16 but I happen to be 12% body fat. they actually said 11 but i don't think they are the most accurate so i go with 12 instead. that means I am 23.125 lbs. fat and 172.88 lbs. lean body mass. well my old goal was to get 10 % but since i am lower than i thought i am shooting for 8%.
    #13
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/25 17:52:40 (permalink)
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    2-24-04

    diet:

    9:30 whey protein, 1 slice wheat bread, tbls olive oil, orange juice
    12:30 roasted chicken breast sandwich from subway
    1:00 1 boiled egg
    2:00 1 MRP bar
    3:30 roasted chicken breast sandwich
    6:30 Beans and chili with crackers
    9:00 MRP bar and gatorade
    2:30am whey in skim milk

    I had to work so my diet was way off. It was still wasn't too bad so im not worried about it. its hard to stick with a diet on a students schedule and working as a bouncer

    routine:

    5 minute warmup
    15 minute HIIT on the elyptical

    was exhausted after this, i ate about an hour before i did this so i think i need to eat alittle sooner before HIIT from now on.

    will check on the progress at the 2 week mark.
    #14
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/26 00:31:08 (permalink)
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    2-25-04

    Diet:

    7:30 whey protein, went back to bed
    10:30 3 egg whites boiled, 1 slice wheat bread, olive oil tbls, orange juice
    1:00 chicken breast, olive oil tbls, salad, brown rice
    3:00 tuna, 2 rice cakes, orange
    4:00 whey
    workout
    5:30 whey
    6:00 MRP bar
    6:30 tuna, wheat pasta, salad
    9:00 tuna, rice cake, orange
    11:30 skim milk and whey

    routine:

    bench press 4x5 245 1x3 245lbs
    seated shoulder press 2x5 145 3x5 140 lbs
    inside grip bp 3x5 190 lbs
    press downs 2x5 100 lbs

    well i seem to of added my calorie intake wrong and I am eating around 700 calories less than what i need to maintain. I only wanted to eat 500 at most less, and I can see why my lifts have gone down or stayed the same. so i am adding a MRP bar or maybe some more carbs so that i am around 400 calories less than maintaining. Ill get it right soon enough hehe.
    #15
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/02/26 18:59:43 (permalink)
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    2-26-04

    Cardio Day:

    5 minute warm up
    15 minute HIIT on the elyptical(about 6 reps of full speed)

    Diet:

    9:00 whey
    9:30 4 egg whites, 2 slices wheat bread, orange juice, olive oil tbls
    10:30 cardio
    11:00 whey
    12:30 tuna, wheat pasta, salad, olive oil tbls
    2:00 MRP bar
    3:30 tuna, 3 rice cakes, orange
    6:30 chicken breast, brown rice, salad
    9:00 2 rice cakes, tuna, orange, MAYBE half a protein shake
    10:00 gotta work tonight
    11:00 MRP bar
    2:00 whey in skim milk

    Well i have increased my Calorie intake to 3000 so that im only 400 short of maintaining intake. I could really tell on my lifts that I was eating too little. I didn't lose strength on my main lifts but after that i was fatigued and couldn't push what i usually could on other exercises.

    Im going snowboarding this weekend with some friends. so that should be a pretty decent leg/cardio workout. I will just be staying with my parents so my diet can be held close to what im doing right now. it should be fun though.

    I only have 4 weeks left until i want to hit my goal. Its going to be tough but I think i can at least get close. I was thinking of starting to bulk again after the 4 weeks, but im going to cut until i hit my goal instead, then start a very clean bulk diet.

    I have a new leaf fitness test(same as origin) scheduled for early april, so im looking forward to that very much. It will come at a perfect time so that I can gain lean muscle instead of the extra bf% when bulking.
    #16
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    RE: AUTIGER'S College Student Journal 2004/02/27 17:41:50 (permalink)
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    2-27-04

    diet:

    730 whey
    800 4 egg whites, 2 slices of whet bread, olive oil tbls, orange juice
    1000 workout
    1100 whey
    1200 chicken breast
    on the road gonna have chicken sandwiches prepared and protein shakes and bars

    routine:

    front squats 5x5 175 lbs.
    sldl 5x5 230 lbs.
    calf raisers 5x5 540 lbs.

    kinda a dumb day, front squats felt good, but ive been to busy packing and having exams this morning. next week will be a lot better because i won't be going out of town for the weekend, so i can stick strictly to my diet.


    #17
    AUTIGER
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    RE: AUTIGER'S College Student Journal 2004/03/01 21:52:50 (permalink)
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    back from a long weekend. snowboarding really is a workout for your abs and legs. im sore all over today, hopefully my lifts won't be too bad. Ive decided to drop my carbs and up my protein for the next 4 weeks since i really want to lose some in that period of time.

    diet and workout will be posted later tonight
    #18
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    RE: AUTIGER'S College Student Journal 2004/03/02 00:37:18 (permalink)
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    3-1-04

    routine:

    deadlifts 5x5 335 lbs.
    wide chins 3x5 10 lbs. 1x5 BW
    Curls Ez bar 4x5 90 lbs. 1x5 80 lbs.

    Diet:

    8:00 protein shake, 4 egg whites, orange juice, olive oil, 2 slices wheat bread
    11:00 whey shake
    12:00 turkey wraps, salad, ranch dressing
    2:30 tuna, 2 rice cakes
    4:30 whey
    workout
    5:30 whey
    6:00 MRP bar
    6:30 tuna, wheat pasta, salad
    9:00 tuna, 2 rice cakes, orange
    11:00 whey in skim milk

    I stepped on the scale today and had gained 4 pounds from this weekend party...OUCH. so im at 197.8 lbs. right now. I am going to cycle carbs from 350,250,150, repeat for the next 4 weeks so that i can lose alittle faster. might just tweak diet alittle. tommorrow is the start of strict strict diet since i am not going away for any weekends i can do this. i have only one cheat day every 2 weeks instead of each week now.
    #19
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    RE: AUTIGER'S College Student Journal 2004/03/02 22:07:10 (permalink)
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    3-2-04

    routine:

    ran on the track today for about 30 minutes...i was going to do HIIT but first sprint I must of not stretched enough and felt like i strained both my quads!!!! NOthing serious just alittle sore and will stretch until thursday. So got a little pump in but nothing much.

    diet:

    7:30 whey
    8:00 4 egg white, 1 whole egg, 1 slice wheat toast, orange juice, olive oil
    9:00 cardio
    10:00 tuna, orange, 3 rice cakes
    12:30 chicken breast, olive oil, salad, 1/2 cup rice
    3:00 MRP bar

    a friend is cooking me dinner, she said it will be healthy so Im not exactly sure what I will eat.

    Hoping my quads feel alittle better by thursday, i have chest,tri,shoulder day tommorrow so i don't have to worry about stressing legs to much.
    #20
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