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Training & Diet Journal

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oasis
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2003/06/09 21:03:12 (permalink)

Training & Diet Journal

Monday.

Looking for any pointers, tips, advice.

08:00 2 Scoops Reflex Whey, 1 cup of oats

10:00 Training today was back as follows.

4X Chins.
3X Deads.
3X Low pulley rows.
3X Hammer curls.

11:00 2 scoops of whey,1 scoop of Maltodextrin and 1 scoop of Glutamine.

13:00 Rump steak and jacket potatoe.

15:00 Yoghurt

16:30 Spaghetti Bolognese not my normal meal always doubt the protein content of this so had 1 scoop of Whey after.

18:00 Yoghurt, + Probiotic with Flax oil.

20:30 Rump steak with salad.

23:00 1scoop of Pro-Peptide with 1 scoop of Whey.

In amongst this is lots of water and green tea.

Any thoughts?, one thing i will add is as from today i switched from white meats Chicken,Fish,Turkey to red meats anyone have any comments?.

Starting weight is 189lb,bodyfat i would guess around 16%'ish.
#1

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    dirtyvest
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    RE: Training & Diet Journal 2003/06/09 21:25:37 (permalink)
    Hi mate. Looking good. What I would say is I would drop the malto in the post w/out shake and use some glucose instead - you want quickly absorbed nutrients here IMO, then about 1 hour after that I would bring in the next full meal. Can't disagree with your choice of meat altho I go to the store b4 closing and hope they have some cheap Fillet [:P] Have you ever tried Osterich BTW?? If you can afford it try some.....

    What are you immediate goals bro??

    Dirty
    #2
    oasis
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    RE: Training & Diet Journal 2003/06/09 21:53:11 (permalink)
    Thanks Dirty i will follow your advice regarding the glucose. Today i started a Oxy,Decca,Testoviron cycle so i guess my goals are gains of around 2lb or so a week, i hope this way the majority of the gains would be clean?.
    #3
    dirtyvest
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    RE: Training & Diet Journal 2003/06/09 22:21:14 (permalink)
    Well your carbs are fairly moderate and your protein seems high, that's how I like it. This should be interesting to follow cos I'm looking to run with the same theory in a months time myself. Not after mind blowing gains but steady lean ones - such is summer.

    What's your split look like?

    ...and seriously, try some osterich!

    As James is aways I'll mention it for him: fruit and veg? Did you not list it as they are not your main cals or do you simply not have much besides your 1x salad?
    #4
    oasis
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    RE: Training & Diet Journal 2003/06/09 22:27:33 (permalink)
    The meal @ 16:30 would always include veg but every now and then the Mrs likes her Spag Bol such is married life. My split is a four way 3 day one that i have followed for a few months it goes like this.
    Mon: Chest.
    Wed: Back.
    Fri: Delts.
    Mon: Legs.
    Wed: Chest, and so on and so forth.
    #5
    oasis
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    RE: Training & Diet Journal 2003/06/10 00:27:02 (permalink)
    To be honest Johnny i haven't given it much thought, maybe now you bring it up i will try it that way thanks.
    #6
    oasis
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    RE: Training & Diet Journal 2003/06/10 23:41:34 (permalink)
    Tuesday.

    08:00 2 Scoops Reflex Whey, 1 cup of oats

    09:30 20 minutes HIIT cardio,3X20 Rope pulley crunches,3X20 weighted crunches,2X10 V sit ups.

    10:30 2 scoops of whey,1 scoop of Maltodextrin and 1 scoop of Glutamine.

    11:30 1 bowl of fresh fruit.

    12:30 Rump steak and jacket potatoe.

    15:00 2 scoops of Reflex 1 scoop of Pro-Peptide+Pro-Biotic and flax.

    18:30 Omelette,Beans, 1 Yoghurt.

    21:00 Rump Steak.

    00:00 1scoop of Pro-Peptide with 1 scoop of Whey.
    #7
    James
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    RE: Training & Diet Journal 2003/06/11 23:28:00 (permalink)
    you like youre steak mate!

    how do you take your oats in the morining? in water or milk - do you sweeten them?

    what type of yoghurt is it?
    #8
    oasis
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    RE: Training & Diet Journal 2003/06/11 23:48:01 (permalink)
    Wednesday.

    08:30 2 scoops of Whey 1 cup of oats

    10:15 Shoulders:

    4X8 Military Press
    4X8 Lateral Raises

    10:00 2 scoops of whey 1 scoop of maltodextrin

    11:00 Bowl of fresh fruit

    12:45 Steak and jacket potato

    15:00 Pro-Biotic with flax

    16:00 Chicken breast jacket potato

    19:30 Rump Steak + Salad.

    20:00 Bowl of fresh fruit.

    23:00 1 scoop of Reflex Whey 1 scoop of Pro-Peptide

    James, the Oats are in skimmed Milk with honey, regarding the yoghurt i have 1 pro-biotic abd a couple of low fat flavoured yoghurts.
    #9
    James
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    RE: Training & Diet Journal 2003/06/11 23:57:41 (permalink)
    Good - at 15.00 Id have some more protein Oas as thats a long time IMO for no significant intake - esp with your experience

    also add another meal mid-evening
    #10
    oasis
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    RE: Training & Diet Journal 2003/06/12 23:23:00 (permalink)
    Thursday.

    08:15 2 scoops of whey 1 cup of oats.

    10:00 40 Minutes cardio.

    11:00 2 scoops of whey 1 scoop of maltodextrin 1scoop of glutamine.

    12:30 Rump steak jacket potato.

    15:15 1 scoop of whey 1 scoop Pro-Peptide 1Pro-Biotic and flax.

    17:45 Cottage Pie again one of those meals I’m not sure about as regards protein so supplemented with 1 scoop of whey.

    19:30 1 Bowl of fesh fruit.

    20:45 Sirloin steak + salad.

    23:45 1 scoop of whey 1 scoop of Pro Peptide
    #11
    oasis
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    RE: Training & Diet Journal 2003/06/13 23:43:24 (permalink)
    Friday.

    08:15 2 scoops of whey 1 cup of oats (with honey)

    10:00 Legs: 5X Legg press.
    …………….......3X Thigh ext.
    …………….......3X Single leg curls.
    ............5x Seated calf raises.
    11:00 2scoops of whey 1 scoop of Malto 1 scoop of gluatamine.

    12:30 Sirloin steak Jacket potato

    14:00 1 Bowl of fresh fruit

    15:00 1 scoop of Whey 1 scoop of Pro-Peptide pro-biotic and flax

    18:00 Rump steak jacket potato and veg.

    20:00 yoghurt

    21:15 Chicken breast and salad + another yoghurt

    00:15 1 scoop of whey 1 scoop of Peptide.


    #12
    James
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    RE: Training & Diet Journal 2003/06/14 14:53:08 (permalink)
    [^]
    Im sure youll progress well
    #13
    Boxer
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    RE: Training & Diet Journal 2003/06/14 15:38:22 (permalink)
    Don't worry about spagetti bolognese not having enough protein because minced beef is very high in protein and I make them myself all the time.
    #14
    oasis
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    RE: Training & Diet Journal 2003/06/15 00:56:38 (permalink)
    Saturday.

    08:15 Weetabix 2 scoops of Whey.

    10:45 1 Bowl of fresh fruit.

    11:30 Sirloin steak Jacket potato and side salad.

    14:30 4 Egg whites 1 Whole egg + Cheese scrambled.

    !6:30 2 scoops of Whey.

    18:00 Chicken, Pork and Beef stir fry with rice. + 1 scoop of Whey and Yoghurt.

    21:00 Sirloin steak and side salad

    00:30 1 scoop of Whey 1 scoop of Peptide Pro-Biotic and Flax.
    #15
    oasis
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    RE: Training & Diet Journal 2003/06/15 23:52:21 (permalink)
    Sunday

    08:30 2Scoops of Whey. 1 cup of oats with honey.

    10:30 20 mins HIIT Cardio.
    3X20 rope pull crunches.
    3X20 swiss ball crunches.
    3X15 ab roller crunches.

    11:15 2 scoops of Maltodextrin.

    11:45 2 scoops of Whey 1 scoop of Glutamine.

    12:45 Chicken with pasta.

    15:15 Bowl of fresh fruit.

    17:00 Sirloin staek pasta and salad.

    21:00 Sirloin steak side salad.

    00:00 1 scoop of Whey 1 scoop of Peptide 1 pro-biotic +flax.

    Sunday is my hardest day of the week to stick with the timing of my meals, a right pain in the ar*e. Have loads to do, all i can do is get the meals in on this day and forget the time and not worry.
    #16
    Clarkson
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    RE: Training & Diet Journal 2003/06/16 01:02:11 (permalink)
    How come your using high reps on your abs oasis?
    #17
    oasis
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    RE: Training & Diet Journal 2003/06/16 07:59:46 (permalink)
    I see the point your getting at Clarkson and the reps like you say are on the high side, but for instance on the rope crunches i once added more weight in order to do less reps and finished up with a bad back. So now i err on the side of caution when adding weight to ab work.
    #18
    Clarkson
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    RE: Training & Diet Journal 2003/06/16 09:40:52 (permalink)
    Ah okay, fair enough mate.
    #19
    oasis
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    RE: Training & Diet Journal 2003/06/17 00:17:45 (permalink)
    Monday.

    08:15 2 Scoops of Whey 1 cup of oats with honey.

    10:00 Chest:4Xsets flat flyes,last set triple drop
    ……………4Xsets of dips,last set rest pause.

    10:40 2 Scoops of malto.

    11:00 2 Scoops of Whey.

    12:30 Rump steak pasta and side salad.

    15:30 2 Scoops of Whey 1 Pro-Biotic + Flax.

    18:00 Roast Duck, Boiled potatoes and salad.

    21:00 Rump steak.

    00:30 1 Scoop of Whey 1 Scoop of Peptide.

    Weight at this point is 191lb so the gain is 2lb, if i can carry this through the next six weeks i will be a happy bunny. As it stands i don't think i should tweak anything the gains are what i wanted so i will keep on this road and see where we are next Monday.


    #20
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