Swedishfish - Round 1

RobRegish · Post by **RobRegish** » Fri Jan 07, 2011 7:56 pm

Swedishfish wrote:Famine Graph:

I thought this was pretty interesting. Can you tell when I started famine?

Here's to feast!

LOL. I didn't need a graph to tell me first time through

. Interesting though what you did, isn't it? Seeing things from a 10,000 ft level is helpful. Very helpful in some circumstances.

See The BP Periodic Spreadsheet here:

https://bodybuildingsupplements.com/ ... dSheet.pdf

Swedishfish · Post by **Swedishfish** » Fri Jan 07, 2011 8:46 pm

Feast Day 1
Stats
Weight: 196.0

Diet
Cals
3198
Fat
48 g
Cholesterol
247 mg
Sodium
3638 mg
Carbs
382 g
Fiber
57 g
Protein
275 g
Sugars
112 g

FEAST!!! HAAAA!!!
Lunch:

Dinner:

Training
No Training Today. First Feast workout monday.

Supps
TF2 2 Scoops in the AM / 2 scoops pre-dinner
E-bol 3 pre-meal #1 / 3 pre-dinner
Reversitol v2 1 in the AM / 2 pre-bed
Slin-sane 1 pre-meal #1 / 1 pre-bed

No BCAA/L-Glutamine/Protocol yet - will start those on training days.

Notes
Ridiculously full. Most I've eaten since Christmas. Probably gonna be a little bloated for awhile. But hey it's only 3 days.

RobRegish · Post by **RobRegish** » Fri Jan 07, 2011 8:48 pm

Swedishfish · Post by **Swedishfish** » Sat Jan 08, 2011 8:26 pm

Feast Day 2
Stats
Weight: ??? Forgot

Diet
Cals
3148
Fat
137 g
Cholesterol
510 mg
Sodium
4728 mg
Carbs
212 g
Fiber
32 g
Protein
239 g
Sugars
78 g

Took your advice Rob, hit up Pappy's smokehouse today - great BBQ in Saint Louis.
Before

After

Feelsgoodman

Training
No Training Today. First Feast workout monday.

Supps
TF2 2 Scoops in the AM / 2 scoops pre-dinner
E-bol 3 pre-meal #1 / 3 pre-dinner
Reversitol v2 1 in the AM / 2 pre-bed
Slin-sane 1 pre-meal #1 / 1 pre-bed

No BCAA/L-Glutamine/Protocol yet - will start those on training days.

Notes
All that delicious BBQ is still sitting heavy. Was kinda low on protein today because of the high fast in the BBQ. Shooting for 300g + tomorrow.

RobRegish · Post by **RobRegish** » Sat Jan 08, 2011 10:30 pm

Zeroed in on one thing:

Carbs
212 g

Protein
239 g

Do yourself a favor and get those carbs to at least 1.5x protein. Carbs to Protein at 2:1 would be even better.

REASON: You want your body to burn glucose for fuel to "spare" the proteins to do their thing.... build muscle. Feed it more protein than carbs and it gets real good at.....oxidizing protein. Not good and not what you want. It's inefficient, throws off too much metabolic waste and will cost you more at the grocery to boot!

Hope that helps. Love the pictures of food

Swedishfish · Post by **Swedishfish** » Sat Jan 08, 2011 11:08 pm

RobRegish wrote:Zeroed in on one thing:

Carbs
212 g

Protein
239 g

Do yourself a favor and get those carbs to at least 1.5x protein. Carbs to Protein at 2:1 would be even better.

REASON: You want your body to burn glucose for fuel to "spare" the proteins to do their thing.... build muscle. Feed it more protein than carbs and it gets real good at.....oxidizing protein. Not good and not what you want. It's inefficient, throws off too much metabolic waste and will cost you more at the grocery to boot!

Hope that helps. Love the pictures of food

Understood. I guess I've been used to prioritizing protein. From what I understand glucose + high calories = fat. I'll up the carbs for tomorrow.

Also the leangains approach prioritizes protein due to its high thermic affect and its lowered propensity to convert into fat. Also, on non-workout days I find it difficult to keep the carbs high...

"Macronutrients and calorie intakes are always cycled through the week. Generally speaking, carbs and total calorie intake is highest on training days. On rest days, carbs are lower and fat is higher. Protein is kept high on all days."

I'll stop quoting, I'll suck it up and eat a couple bowls of cereal tomorrow.

RobRegish · Post by **RobRegish** » Sun Jan 09, 2011 6:53 am

If you do, make sure it's a high fiber/minimally processed cereal.

BEST SOLUTION: Steel cut old fashioned oats with a dab of natural PB, some generic chocolate WPC (you wouldn't want to heat a cold processed product like MassPro) and a dash of cinnamon with some blueberries/raspberries sprinkled on top.

Mmmmmmmm..

Swedishfish · Post by **Swedishfish** » Sun Jan 09, 2011 11:07 am

RobRegish wrote:If you do, make sure it's a high fiber/minimally processed cereal.

BEST SOLUTION: Steel cut old fashioned oats with a dab of natural PB, some generic chocolate WPC (you wouldn't want to heat a cold processed product like MassPro) and a dash of cinnamon with some blueberries/raspberries sprinkled on top.

Mmmmmmmm..

Sounds like a plan. I'll try and get those carbs down without my conscience kicking in.

Gonna sit down this afternoon and make sure everything for workout 1 makes sense and is do-able for me. Then it's just a good nights sleep. Stay tuned for today's update on diet.

Swedishfish · Post by **Swedishfish** » Sun Jan 09, 2011 9:10 pm

Feast Day 3
Stats
Weight: ???

Diet
Cals
3447
Fat
113 g
Cholesterol
1050 mg
Sodium
4359 mg
Carbs
340 g
Fiber
50 g
Protein
263 g
Sugars
87 g

Took your advice Rob had a huge bowl of oats. Only got 2 meals in today, was far too full by the end of my eating block to even try and fit in more.

Breakfast:

Dinner:

Training
No Training Today. First Feast workout monday. PM'd you some questions Rob.

Supps
TF2 2 Scoops in the AM / 2 scoops pre-dinner
E-bol 3 pre-meal #1 / 3 pre-dinner
Reversitol v2 1 in the AM / 2 pre-bed
Slin-sane 1 pre-meal #1 / 1 pre-bed

No BCAA/L-Glutamine/Protocol yet - will start those on training days.

Notes
So full. Need to lift!

RobRegish · Post by **RobRegish** » Mon Jan 10, 2011 8:18 am

Food porn.

Love it!!

Swedishfish · Post by **Swedishfish** » Mon Jan 10, 2011 11:38 pm

RobRegish wrote:Food porn.

Love it!!

Glad you like it. Trying to keep everyone entertained as there are so many logs.

Feast Day 4
Stats
Weight: 198 (Thought this would be higher)

Diet
Cals
2922
Fat
72 g
Cholesterol
505 mg
Sodium
3453 mg
Carbs
262 g
Fiber
41 g
Protein
266 g
Sugars
66 g

Diet got derailed today, took the GF out for dinner at a tapas bar which doesn't really have large quantities of food, so calories are a little low. Will rectify tomorrow.

Sorry no pics today (lots of leftovers from yesterday) Gonna try making my own pizza crust tomorrow so stay tuned for that.

Training
Feast Workout #1 killed!

I'm nervous to give too much away here, suffice to say that the rep ranges were challenging beyond what I normally do, I was completely gassed by the end, I actually almost threw up at least twice during squats.

I think its safe to list exercises and weights so...
Lat Pulldown - 137.5
Squats - 225
DL - 245

Nothing remarkable compared to 1RM or even 6RM here, but I imagine this is a marathon not a sprint.

Supps
TF2 2 Scoops in the AM / 2 scoops pre-dinner
E-bol 3 pre-workout / 3 post-workout
Reversitol v2 1 in the AM / 2 pre-bed
Slin-sane 1 pre-meal #1 / 1 pre-bed

10g BCAA + 5g L-Glutamine + Protocol pre-workout
Green Mag + PSU on the way to the gym

30g BCAA + 10g L-Glutamine sipped until meal #1
Protocol 30m before meal #1

Notes
Lift #1 under my belt, looking forward to lift #2 tomorrow and then some much needed rest.

RobRegish · Post by **RobRegish** » Tue Jan 11, 2011 9:00 am

Great. Zeroed in on one thing:

Carbs
262 g

Protein
266 g

Get those carbs SLIGHT above 1:1. Consider 1.5C to 1g of Protein. MOSTLY in and around your workout.

Hope that helps!

Swedishfish · Post by **Swedishfish** » Tue Jan 11, 2011 9:37 am

RobRegish wrote:Great. Zeroed in on one thing:

Carbs
262 g

Protein
266 g

Get those carbs SLIGHT above 1:1. Consider 1.5C to 1g of Protein. MOSTLY in and around your workout.

Hope that helps!

^^^I knew you were going to say that, also I know...I just didn't plan my meals very well yesterday, being a monday and all I just didn't bring the right stuff with me for lunch. I'm gonna make a bunch of potato's tonight to get those carbs up.

Updates this evening.

Swedishfish · Post by **Swedishfish** » Tue Jan 11, 2011 9:38 pm

Feast Day 5
Stats
Weight: 197.8

Diet
Cals
2741
Fat
97 g
Cholesterol
455 mg
Sodium
3315 mg
Carbs
186 g
Fiber
42 g
Protein
248 g
Sugars
95 g

Cals were lower today, fats were higher, carb were lower - cycling for a non-training day.

Dinner (Brown sugar soy glazed mahi mahi w/ asparagus & bacon):

Training
Woke up this morning at 5:20 mentally prepared for another training day...my legs had another idea, they were literally boards, I stretched a little and then made the executive decision to crawl back into bed. Went and did some losening up after work to get ready for tomorrow. Hopefully recovery will improve, I imagine taking 2 weeks off then hitting it so hard is the source of my discomfort.

10 min low level on the recumbent bike
Deep deep stretching & foam roller
15 min on the erg - 3k
5 min cooldown on the bike & some more light stretching

Supps
TF2 2 Scoops in the AM / 2 scoops pre-dinner
E-bol 3 pre-meal #1 / 3 pre-meal #2
Reversitol v2 1 in the AM / 2 pre-bed
Slin-sane 1 pre-meal #1 / 1 pre-bed

10g BCAA + 5g L-glutamine & 1 scoop protocol during cardio/stretching

1/2 scoop Bullet Proof pre-bed

Notes
Stoked for lift #2 tomorrow.