Well well well
This loading Phase is pretty challenging
Didnt do much today except walk around the shops with my kids so no real calories burned beyond maint
Ate like a champ
Breakfast
1 DHEA
1 Fishoil
1 KA
3 Alkalyzing Greens
3 Eggs, 2 Slices Bacon, .5 Cup Oats, lecithin, Natural PB , Coffee, Myofusion
3Fire it Up
Snack
Clemintine
Lunch
2 Alkalyzing Greens
1 KA
Brixx Wild Mushroom Pizza
Snack
Mofusion w/milk
Dinner
3 Alkalyzing Greens
1 KA
1lb+ of chicken Breast
Roasted .5 Sweetpotato
Red Potato 2 Small
Spinach and onions salad
Snack
Greek Yogurt with Myofusin and banana
Macros
3773 Cals
147g Fat
1176mg Cholesterol
4554 Soduim
275g Carbs
76g Sugar
27g Fiber
298g protien
rob, how are the macros looking? Where should i mod this?
Really looking forward to a workout tomorrow
Hank's Blue Print Journal
Macros look spot on, and I mean spot on.
It will feel good to be back in the gym tomorrow. In particular, the stretch position movement will feel really, really good (at least they do for me).
You'll really feel it around workout 2-3 and from there it's a rocket ride. As you can see in other logs here, it feels like a Tsunami building.
You're really doing this thing justice..
It will feel good to be back in the gym tomorrow. In particular, the stretch position movement will feel really, really good (at least they do for me).
You'll really feel it around workout 2-3 and from there it's a rocket ride. As you can see in other logs here, it feels like a Tsunami building.
You're really doing this thing justice..
Rob
I really need help with a program to add strength and decrease fat
So much info that i am confused but i think EDT would be good for me, can you give em a specific workout to follow like you did for mt famine w/o
Oh I wouldnt mind some focus on shoulders and traps and bigger gunz
I am going to approach today (1st wo on feast) using the workout protocol you layed out in BP , though to me it leaves a lot of room for interpretation
I really need help with a program to add strength and decrease fat
So much info that i am confused but i think EDT would be good for me, can you give em a specific workout to follow like you did for mt famine w/o
Oh I wouldnt mind some focus on shoulders and traps and bigger gunz
I am going to approach today (1st wo on feast) using the workout protocol you layed out in BP , though to me it leaves a lot of room for interpretation
Todays Workout
Barbell Bench
Warm up Bar x 20/ 95x10
W/O
135x10
155x6
185x6
205x6
215x3
supersetted with dumbbell pullovers
45x10
45x10
45x10
45x10
45x10
Squats
135x10 w/u
185x6
235x6
255x6
315x2
Supersetted With
SLDL using dumbells
90x6
90x6
90x6
90x6
100x6
Seated cable Row
195x6
215x6
TBar Row
165x6
185x6
Great workout, and i really didnt rest enough between sets but i could have worked out for another hour thank you KA
Barbell Bench
Warm up Bar x 20/ 95x10
W/O
135x10
155x6
185x6
205x6
215x3
supersetted with dumbbell pullovers
45x10
45x10
45x10
45x10
45x10
Squats
135x10 w/u
185x6
235x6
255x6
315x2
Supersetted With
SLDL using dumbells
90x6
90x6
90x6
90x6
100x6
Seated cable Row
195x6
215x6
TBar Row
165x6
185x6
Great workout, and i really didnt rest enough between sets but i could have worked out for another hour thank you KA
Wow i really had to make an effort to get to these macros today
Breakfast
2 Alkaplex Greens
1 Ka
1Fish oil gm
3 Eggs
2 Red Potato
Olive oil
Myofusion
Pineapple Juice
Coffee
Half and Half
Sugar in the Raw
Morn Snack
Banana
Chicken Breast
Mango
Greenolives
Myofusion
Workout see details above
2KA Post Wo
1 Fish oil Post workout
.5 Serving Vasolate
1 Pack High Fiber oats post workout
Lunch
2 Alkalyzing Greens
6 oz Hamburger
2 Slices White bread
tomato
Lettuce
Clementine
Snack
Greek Yogurt
Myofusion
Nutella
Dinner
Elite Gourmet Protein Bar
Snack
Whole Milk
.5 Vasolate
1 Spoon Smart Balance Pbutter
3594 kcals
112g Fat
718mg Cholesterol
1711mg Sodium
314g Carbs
171g Sugar
38G fiber
307g protein
https://www.livestrong.com/profile/hwk2/
Breakfast
2 Alkaplex Greens
1 Ka
1Fish oil gm
3 Eggs
2 Red Potato
Olive oil
Myofusion
Pineapple Juice
Coffee
Half and Half
Sugar in the Raw
Morn Snack
Banana
Chicken Breast
Mango
Greenolives
Myofusion
Workout see details above
2KA Post Wo
1 Fish oil Post workout
.5 Serving Vasolate
1 Pack High Fiber oats post workout
Lunch
2 Alkalyzing Greens
6 oz Hamburger
2 Slices White bread
tomato
Lettuce
Clementine
Snack
Greek Yogurt
Myofusion
Nutella
Dinner
Elite Gourmet Protein Bar
Snack
Whole Milk
.5 Vasolate
1 Spoon Smart Balance Pbutter
3594 kcals
112g Fat
718mg Cholesterol
1711mg Sodium
314g Carbs
171g Sugar
38G fiber
307g protein
https://www.livestrong.com/profile/hwk2/
I know that the Feast workouts are not back to back, is there any issue with doing some EDT today maybe focus on shoulders and biceps?
Weighed today @ 251.2 though i feel lighter
Breakfast
Vitamin D3
Coffee w/Cream
Vasolate with Lecithin and organic frozen berries in HappyCow Creamery Organic and delicious milk
Weighed today @ 251.2 though i feel lighter
Breakfast
Vitamin D3
Coffee w/Cream
Vasolate with Lecithin and organic frozen berries in HappyCow Creamery Organic and delicious milk
Was getting stir crazy so decided to Workout at lunch
Ran for 15 minutes, then did DB shoulder presses and Rack pulls was very short on time to today so was out of the gym in about 35 minutes. So i did what i think was a single PR Zone
Ran at 6.7 Pace 15 minutes
Rack pull
225x10
315x6
385x5
405x3
425x1
Shoulder press DB
50x10
50x10
50x10
50x10
50x10
Sweating like a mofo
Ran for 15 minutes, then did DB shoulder presses and Rack pulls was very short on time to today so was out of the gym in about 35 minutes. So i did what i think was a single PR Zone
Ran at 6.7 Pace 15 minutes
Rack pull
225x10
315x6
385x5
405x3
425x1
Shoulder press DB
50x10
50x10
50x10
50x10
50x10
Sweating like a mofo
I wouldnt say so much anxious as afraid to get fat..
My goal on off days is to eat about 70% of maint or 2400 cals which i totally blew to hell
Breakfast
Breakfast
Vitamin D3
Coffee w/Cream
Vasolate with Lecithin and organic frozen berries in HappyCow Creamery Organic and delicious milk
Snack
Apple
Clemintine
Lunch
Myofuison
Oatmeal
KA
Alkaplex
Fishoil
3 Burn it up
WO see above
Post Workout
Cytomax Pure Protien
Power Crunch Bar
2nd Lunch
Chicken salad on wheat
2 KA
1 Fishoil
Dinner
1lbs of ground turkey white meat with salsa and fresh peppers onions and garlic tastey
Macros
3166 Cals
101g Fat
571mg Cholestteral
3018mg Sodium
126g Sugar
33g Fiber
310g protein
https://www.livestrong.com/profile/hwk2/
My goal on off days is to eat about 70% of maint or 2400 cals which i totally blew to hell
Breakfast
Breakfast
Vitamin D3
Coffee w/Cream
Vasolate with Lecithin and organic frozen berries in HappyCow Creamery Organic and delicious milk
Snack
Apple
Clemintine
Lunch
Myofuison
Oatmeal
KA
Alkaplex
Fishoil
3 Burn it up
WO see above
Post Workout
Cytomax Pure Protien
Power Crunch Bar
2nd Lunch
Chicken salad on wheat
2 KA
1 Fishoil
Dinner
1lbs of ground turkey white meat with salsa and fresh peppers onions and garlic tastey
Macros
3166 Cals
101g Fat
571mg Cholestteral
3018mg Sodium
126g Sugar
33g Fiber
310g protein
https://www.livestrong.com/profile/hwk2/
-
dracotdrgn
- Posts: 349
- Joined: Mon Jun 01, 2009 3:05 pm
- Location: Tacoma, Washington