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cold_turkeys training, diet and ECA journal

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cold_turkey
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2003/06/16 10:23:53 (permalink)

cold_turkeys training, diet and ECA journal

i thought it would be a good idea for me to see exactly how i improve over the next few months.
any advice would be really helpful.

sunday.
squats: 12 x 100kgs, 10 x 140kgs, 8 x 160kgs
leg press: 12 x 180kgs, 10 x 225kgs, 8 x 270kgs
hack squat: 12 x 340lbs, 10 x 400lbs, 8 x 440lbs
leg extensions: 12 x 4, 10 x 5, 8 x 6 (on a machine with 10 plates, no idea how much each one ways)
hamstring curls: 12 x 7, 10 x 8, 8 x 9 (on a machine with 10 plates, no idea how much each one ways)
standing calf raise: 12 x 80lbs, 10 x 100lbs, 8 x 120lbs
seated calf raise: 12 x 20kgs, 10 x 40kgs, 8 x 60kgs
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    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/17 12:51:26 (permalink)
    monday. chest & abs
    cable crossover: 12 x 20kgs, 10 x 30kgs, 10 x 30kgs
    incline barbell press: 12 x 60kgs, 8 x 65kgs, 8 x 65kgs
    db flat press: 8 x 120lbs, 8 x 120lbs, 10 x 130lbs (this was after 3-4 min break compared with a normal 1-2 min break)
    db flat flyes: 12 x 80lbs, 8 x 100lbs, 8 x 100lbs
    weighted side bends: 40 lbs db 3 x 20 either side
    weighted crunches: 20lb 3 x 50
    leg raises: 1 x 20

    and here's my diet for the day:
    08:00 2 cups shredded wheat bitesize, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, cyclone shake.
    10:30 5 slices mattesons chicken breast, mixed green salad, muller light yohurt
    13:00 2 tins tuna
    15:30 myoplex deluxe bar
    18:30 cyclone shake
    20:00 200 grms gammon, 1 tin beans, 1 slice wholemeal bread
    22:00 2 scoops walls light ice cream with a 1tsp strawberry syrup
    #2
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/18 09:11:06 (permalink)
    Tuesday
    rest day.

    diet:
    09:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, cyclone shake.
    11:00 protein bar, apple
    13:00 5 slices mattesons chicken breast, mixed green salad, muller light yohurt
    16:00 cyclone shake, orange, banana
    18:00 550g chicken breast, jacket potato, 1/2 tin beans
    20:00 2 scoops walls light ice cream with a 1tsp strawberry syrup
    22:00 2 scoops whey in milk
    #3
    James
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    RE: cold_turkeys training, diet and ECA journal 2003/06/18 12:19:41 (permalink)
    HI

    you need more carbs - youre banging in the protien but, eg at 1300, you need more carbs. 2 tins of tuna is way over kill, have one with some bread
    #4
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/18 15:36:50 (permalink)
    im trying to cut as much bread as possible out of my diet.
    surely im getting load of carbs from the cereal in the morning and the fuit during the day??
    other than bread what else could i have?
    im looking to get cut.
    i know i need to do cardio but what should i do to my diet to help me.
    im going to take an eca stack as soon as i can get some eph.
    #5
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/19 09:13:59 (permalink)
    Wednesday
    shoulders, back & abs
    db shoulder press: 12 x 100lbs, 10 x 110lbs, 8 x 120lbs
    upright row: 12 x 40kg, 10 x 50kg, 6 ( + 2 assisted) x 55kg
    lateral raise: 10 x 60lbs, 8 x 60lbs, 8 x 60lbs
    pulldown: (16 plate machine) 12 x 11th, 10 x 12th, 8 x 13th
    close grip seated cable row (not sure how many plates) 12 x no.16, 10 x no.17, 8 x no.18
    close grip lat pull down: (16 plate machine) 12 x 11th, 10 x 12th, 8 x 13th
    weighted side bends: 40 lbs db 3 x 20 either side
    weighted crunches: 30lb 1 x 50, 2 x 40,
    leg raises: 3 x 20

    diet:
    08:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, cyclone shake.
    10:00 protein bar, apple
    13:00 5 slices mattesons chicken breast, mixed green salad, muller light yohurt
    16:00 cyclone shake, orange, banana
    17:00-18:30 gym
    18:30 cyclone shake
    19:00 550g chicken breast, jacket potato, 1/2 tin beans
    21:00 2 scoops walls light ice cream with a 1tsp strawberry syrup
    out of whey (waiting for new delivery) therefore none before bed

    #6
    James
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    RE: cold_turkeys training, diet and ECA journal 2003/06/20 00:23:02 (permalink)
    why you cutting out bread? what is wrong with it?

    OK if youre wanting to cut you need to include a small amount of starchy carb foods at each meal/snakc, but ONLY a small amount. This is to keep the metabolism working faster
    #7
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/20 09:49:17 (permalink)
    from what i've been told bread has high gi. especially white bread.
    so introduce a bit of bread with the tuna at lunch?
    what else??
    #8
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/20 10:04:31 (permalink)
    Thursday
    rest day.

    diet:
    08:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, cyclone shake.
    10:00 500ml semi skimmed milk, apple
    13:00 1 tin tuna, mixed green salad, muller light yohurt
    16:00 cyclone shake, orange, banana
    18:00 550g chicken breast, stir fryed with assorted veg.
    20:30 2 scoops walls light ice cream with a 1tsp strawberry syrup
    23:00 whey in semi skimmed milk


    #9
    aussiebastard
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    RE: cold_turkeys training, diet and ECA journal 2003/06/20 10:20:46 (permalink)
    what are your stats & measurements mate?
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    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/24 10:09:44 (permalink)
    Friday
    biceps & triceps
    (its now tuesday and i have forgotton the weights i lifted!!)
    3 x preacher curls (12,10,8)
    3 x seated hammer curls (12,10,8)
    3 x concentrations (12,10,8)

    3 x tricep pushdowns
    3 x kickbacks
    3 x weighted dips (between 2 benches)

    diet:08:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, whey in water.
    10:00 protein bar, apple
    13:00 1 tin tuna, mixed green salad, muller light yohurt
    16:00 protein bar, orange, banana
    18:00 post workout, whey in water
    19:00 bbq (chicken, sausages etc)
    #11
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/24 10:15:49 (permalink)
    saturday:
    rest day.
    diet.
    couldn't eat untill 17:00 due to drinking too much home made 'sex on the beach' and eating under cooked meat the night before!!
    17:00 2 x chicken sandwich
    20:00 chicken pasta
    23:00 2 x wholemeal muffins with low fat cream cheese
    #12
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/24 10:23:03 (permalink)
    sunday:
    i was going to do legs but learnt that rugby training was starting the following day so thought it best not to.
    got back on track with the diet following an awful saturday.

    diet:
    12:00 2 x wholemeal muffins with low fat cream cheese, whey in water
    15:00 peppered turkey steak, 1 fresh wholmeal roll,
    18:00 tuna pasta
    20:00 protein bar
    23:00 whey in water
    #13
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/24 10:37:29 (permalink)
    monday.
    chest & abs
    flat db press: 12 x 120lbs, 10 x 130lbs, 8 x 140lbs (could have done more weight)
    flat flyes: 12 x 80lbs, 10 x 100lbs, 8 x 120lbs
    decline db press: 12 x 110lbs, 10 x 130lbs, 7 x 130lbs
    weighted crunches 3 x 40 (30lbs)
    leg raises 2 x 20

    i then went straight to rugby training.
    easy session: 15min run at varying speeds (ie 2 mins 75% followed by 2 mins 25% etc)
    then played 'touch rugby' and football for about an hour or so.

    diet:
    13:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, whey in water
    15:00 tuna pasta
    17:00 protein bar
    18:45 post workout, whey in water
    21:00 post training, whey in water
    22:30 2 x turkey steaks, baked potato w/ 1 tsp low fat cream cheese
    #14
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/25 09:52:17 (permalink)
    tuesday.
    rest day.
    diet:
    08:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, whey in water
    10:00 protein bar
    13:00 4 slices mattesons ham, green salad, low fat yoghurt
    16:00 2 wholemeal muffins, 4 dairylea slices, protein bar
    19:00 2 tuna steaks, salad potatos, peas
    21:00 2 scoops walls light ice cream with a 1tsp strawberry syrup
    23:00 3 chocolate hobnobs, whey in milk.
    #15
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/26 09:40:56 (permalink)
    Wednesday.
    Back & Shoulders:
    db shoulder press: 12 x 110lbs, 8 x 120lbs, 6 x 120lbs
    upright row: 12 x 40kg, 10 x 45kg, 7(to failure) x 50kg
    db shrugs: 12 x 190lbs, 8 x 220lbs, 8 x 220lbs
    pulldowns: 12 x 11th, 10 x 12th, 8 x 13th
    wide grip seated cable row: 12 x no.16, 10 x no.17, 8 x no.18
    close grip lat pull down: 12 x 11th, 10 x 12th, 8 x 13th

    diet:
    08:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, whey in water
    10:00 protein bar
    13:00 5 slices mattesons ham, green salad, low fat yoghurt
    15:00 protein bar
    17:00 apple, banana, go ahead apple bake
    19:00 post workout whey in water
    20:00 4 low fat quarter pounders, 1 tin heinz ravioli
    22:00 2 scoops walls light ice cream with a 1tsp strawberry syrup
    23:00 whey in milk

    #16
    James
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    RE: cold_turkeys training, diet and ECA journal 2003/06/26 13:11:17 (permalink)
    quote:
    Originally posted by cold_turkey

    from what i've been told bread has high gi. especially white bread.
    so introduce a bit of bread with the tuna at lunch?
    what else??


    yes its fine
    just becsuase something has a higher GI doesnt make it bad. Small regular carbs are fine

    BTW granery bread has a low GI
    #17
    heats1nk
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    RE: cold_turkeys training, diet and ECA journal 2003/06/26 13:50:24 (permalink)
    how big are you? tall short fat thin?? pickies? are you on the juice?
    need more info
    #18
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/27 09:03:48 (permalink)
    im 6'2 about 16.5st.
    good build but bf is higher than i want.
    not on juice, only supplement i take which i don't mention is creatine.
    pickies??
    #19
    cold_turkey
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    RE: cold_turkeys training, diet and ECA journal 2003/06/27 09:10:48 (permalink)
    Thursday
    Rugby Training:
    Exactly the same session as monday.
    However pulled up half an hour from the end with a pull in the right calf. Apparently either a severe pull or a tear.

    Diet:
    08:00 2 cups bran flakes, 3/4 cup rasains, 1 1/4 cup semi skimmed milk, whey in water
    10:00 protein bar
    13:00 2 tins tuna(way overkill i know), green salad, low fat yoghurt
    15:00 protein bar,apple, banana,
    17:30 2 slices toast, jam
    21:00 post workout whey in water
    22:00 5 large chicken thighs, 2 baked potatoes, peas
    23:00 whey in milk


    #20
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