took ec, ebol and 1 tsp peanut butter before breakfast -- 2 2/3g fat, 1g carbs, 1g protein
breakfast was 1 cup lowfat greek yogurt, 1 scoop UP 2.0, 2 tbsp agave, 8z idwalla superfoods -- 14.5g fat, 81g carbs, 41g protein
took ebol and 1 tsp peanut butter before lunch -- 2 2/3g fat, 1g carbs, 1g protein
lunch is 4oz chicken, 3.5 servings mixed veggies, 3 tbsp garlic teriyaki sauce -- .5g fat, 72g carbs, 37.5g protein
before dinner ill take ebol with 1 tsp peanut butter -- 2 2/3g fat, 1g carbs, 1g protein
dinner is 4oz chicken, 2.5 servings peppers and onions, 3 servings mixed veggies, 4 tbsp thai peanut sauce, and 2 servings craisins -- 8.5g fat 132g carbs, 41g protein
total -- 31.5g fat, 288g carbs, 122.5g protein
Geared up for 3.0
Re: Feast Workout #5
A. Don't feel bad about it, Matt. This workout was a success!MSR9889 wrote:not sure if todays workout was good or not. started off strong with the decline hold but once i started the edt blocks it kind of felt like i was back in famine struggling to lift heavy and dealing with the lactic acid build up.
decline bench- 95x5, 135x5, 185x2, 245x10s, 275x7s
assisted dips- -50 lbs x10, -60x10, -80x8, -100x8, -120x8
the weights felt like it only took off half of what i was using. it also only helped me bounce up and didnt resist much on the way down or support me at the top, so i guess this wasnt terrible considering the short rest between sets. the lactic acid in my triceps was holding me back and it didnt really feel like it was working my chest much.
superset with db rows- 45x12, 45x12, 45x12, 45x10, 45x10
military press- 135x5s, 145x7s
inclinde db curls- 25x10, 25x10, 25x9, 20x10
superset with overhead tricep extensions- 35x10, 35x12, 35x12, 35x8
REASON: The rest intervals specified "shift" the energy systems your body draws upon, meaning instead of the Adenosine Tri-Phosphate (ATP dependent) pathway or the endurance pathway (VO2 Max), it shifts it to the other corner of the triangle;
The Lactic Acid tolerance threshold corner...
5Faces of Fear(tm) make changes for a reason; There's a reason then, for every season...
:):):):)goals are 32.5g fat, 293.25g carbs, 122.4g protein
took ebol and 1 tsp peanut butter before breakfast -- 2.66g fat, 1g carbs, 1g protein
breakfast was 2 eggs, 4 egg whites, 1 serving greens, 8oz odwalla superfoods, 1 serving craisins -- 9g fat, 75g carbs, 41g protein
lunch was chicken enchiladas, some tortilla chips, rice and beans with ebol
dinner will be 2 protein bars with ebol
today is my dads birthday and after going out to lunch with the family im covering someones shift at the restaurant and wont be able to get in a solid mean. today kinda turned into a cheat day
breakfast was 2 eggs, 4 egg whites, 1 serving greens, 8oz odwalla superfoods, 1 serving craisins -- 9g fat, 75g carbs, 41g protein
lunch was chicken enchiladas, some tortilla chips, rice and beans with ebol
dinner will be 2 protein bars with ebol
today is my dads birthday and after going out to lunch with the family im covering someones shift at the restaurant and wont be able to get in a solid mean. today kinda turned into a cheat day
goals are 38.33g fat, 345g carbs, 143.75g protein
hitting the gym after work today.
took ec with breakfast
breakfast was 8oz odwalla superfoods, 1 scoop pure synergy super foods, 1 serving mixed nuts -- 13g fat, 46g carbs, 10g protein
will take slinsane before lunch
lunch will be 4 slices high fiber bread, 2 tbsp canadian honey, 1 serving mixed nuts -- 18g fat, 123g carbs, 21g protein
will take xfactor, ebol, reduction pm and ultima preworkout
will drink formula 1/3 pre, 1/3 intra, 1/3 post with ebol -- 0g fat, 72g carbs, 36g protein, 30g leucine
will take ebol with dinner
dinner is 10oz chicken, 5 servings mixed veggies, 3 tbsp thai peanut sauce, 1 serving craisins, 5 olives and some pickles-- 1g fat, 60g carbs, 83g protein
total -- 340.5g fat, 347g carbs, 150g protein
forgot to take ec this morning so i took the dose i brought to work with me early in the morning.
noticed some pickles in the fridge and checked them out. says less than 1 carb per serving, so that may be a new go to food for me since i cant seem to get full.
took ec with breakfast
breakfast was 8oz odwalla superfoods, 1 scoop pure synergy super foods, 1 serving mixed nuts -- 13g fat, 46g carbs, 10g protein
will take slinsane before lunch
lunch will be 4 slices high fiber bread, 2 tbsp canadian honey, 1 serving mixed nuts -- 18g fat, 123g carbs, 21g protein
will take xfactor, ebol, reduction pm and ultima preworkout
will drink formula 1/3 pre, 1/3 intra, 1/3 post with ebol -- 0g fat, 72g carbs, 36g protein, 30g leucine
will take ebol with dinner
dinner is 10oz chicken, 5 servings mixed veggies, 3 tbsp thai peanut sauce, 1 serving craisins, 5 olives and some pickles-- 1g fat, 60g carbs, 83g protein
total -- 340.5g fat, 347g carbs, 150g protein
forgot to take ec this morning so i took the dose i brought to work with me early in the morning.
noticed some pickles in the fridge and checked them out. says less than 1 carb per serving, so that may be a new go to food for me since i cant seem to get full.
Feast Workout #6
decent workout today. didnt sleep well all weekend and was up at 430 again.
t-bar rows- 45x5, 90x3, held 180x8s, 205x5s
squats- 95x5, 135x5, 155x10, 155x10, 160x10, 190x10
superset with hamstring curls- 150x10, 135x10, 135x10, 115x10
jumped up in weight because i knew it was gonna be my last set. struggled and had to hold the weight up between the last few reps but i got it done.
seated calf press- 90x10, 180x10, 270x4, 360x4s, 270x10s
calfs werent feeling it today. i struggled much more than usual.
stiff leg deadlifts- 275x4, 275x2
deadlift 225x3
stopped on the second set because my back didnt feel right
cable crunches- 50x12, 70x12, 85x12
extensions- 10, 10, 8
stopped on the 3rd set because my abs felt like they were gonna pop again.
definitely time to start adding extra rest days and im going to start seeing a chiropractor again if i can. the guy i used to go to closed down last time i checked.
t-bar rows- 45x5, 90x3, held 180x8s, 205x5s
squats- 95x5, 135x5, 155x10, 155x10, 160x10, 190x10
superset with hamstring curls- 150x10, 135x10, 135x10, 115x10
jumped up in weight because i knew it was gonna be my last set. struggled and had to hold the weight up between the last few reps but i got it done.
seated calf press- 90x10, 180x10, 270x4, 360x4s, 270x10s
calfs werent feeling it today. i struggled much more than usual.
stiff leg deadlifts- 275x4, 275x2
deadlift 225x3
stopped on the second set because my back didnt feel right
cable crunches- 50x12, 70x12, 85x12
extensions- 10, 10, 8
stopped on the 3rd set because my abs felt like they were gonna pop again.
definitely time to start adding extra rest days and im going to start seeing a chiropractor again if i can. the guy i used to go to closed down last time i checked.
goals are 32.5g fat, 293.25g carbs, 122.4g protein
took ebol, ec, and 1 tsp peanut butter before breakfast -- 2.66g fat, 1g carbs, 1g protein
breakfast was 2 eggs, 4 egg whites, 8oz bolthouse farms green goodness, scoop of pure synergy superfoods, 2 slices high fiber bread, 2 tbsp sugar free jam -- 11.5g fat, 94g carbs, 50g protein
took ec mid morning
took ebol and 2g fish oil before lunch -- 2g fat
lunch was 1 scoop UP 2.0, 1 cup greek yogurt, 3 slices ancient grains bread, 1 tbsp agave -- 18.5g fat, 99g carbs, 55g protein
took ebol and 1 tsp peanut butter before dinner -- 2.66g fat, 1g carbs, 1g protein
dinner was 2 slices ancient grains bread, 4 tbsp sugar free jam, 8oz green goodness, 1 scoop pure synergy superfoods -- 3.5g fat, 102g carbs, 16g protein
total -- 40.83g fat, 297g carbs, 123g protein
didnt plan ahead today since i had a slow start this morning so fat was too high today.
breakfast was 2 eggs, 4 egg whites, 8oz bolthouse farms green goodness, scoop of pure synergy superfoods, 2 slices high fiber bread, 2 tbsp sugar free jam -- 11.5g fat, 94g carbs, 50g protein
took ec mid morning
took ebol and 2g fish oil before lunch -- 2g fat
lunch was 1 scoop UP 2.0, 1 cup greek yogurt, 3 slices ancient grains bread, 1 tbsp agave -- 18.5g fat, 99g carbs, 55g protein
took ebol and 1 tsp peanut butter before dinner -- 2.66g fat, 1g carbs, 1g protein
dinner was 2 slices ancient grains bread, 4 tbsp sugar free jam, 8oz green goodness, 1 scoop pure synergy superfoods -- 3.5g fat, 102g carbs, 16g protein
total -- 40.83g fat, 297g carbs, 123g protein
didnt plan ahead today since i had a slow start this morning so fat was too high today.
goals are 32.5g fat, 293.25g carbs, 122.4g protein
Took ec, ebol and 1 tsp peanut butter before breakfast -- 2.66g fat, 1g carbs, 1g protein
Breakfast was 1 eg, 4 eg whites, 2 sices ancient grains bread, 3 tbsp sugar free jam, 8oz green goodness, 1 scoop superfoods -- 7.5g fat, 114g carbs, 45g protein
Took ec mid morning
Took ebol and xfactor before lunch
Lunch was 1 scoop UP 2.0, 1 cup greek yogurt, 3 servings craisins, and some pickles -- 14g fat, 113g carbs, 40g protein
Took ebol and 1 tsp peanut butter before dinner -- 2.66g fat, 1g carbs, 1g protein
dinner was 4oz chicken, 3 servings mixed veggies, 2 tbsp ranch, hot sauce, 1 serving craisins -- 5.5g fat, 72g carbs, 36g protein
total -- 32.33g fat, 301g carbs, 123g protein
Breakfast was 1 eg, 4 eg whites, 2 sices ancient grains bread, 3 tbsp sugar free jam, 8oz green goodness, 1 scoop superfoods -- 7.5g fat, 114g carbs, 45g protein
Took ec mid morning
Took ebol and xfactor before lunch
Lunch was 1 scoop UP 2.0, 1 cup greek yogurt, 3 servings craisins, and some pickles -- 14g fat, 113g carbs, 40g protein
Took ebol and 1 tsp peanut butter before dinner -- 2.66g fat, 1g carbs, 1g protein
dinner was 4oz chicken, 3 servings mixed veggies, 2 tbsp ranch, hot sauce, 1 serving craisins -- 5.5g fat, 72g carbs, 36g protein
total -- 32.33g fat, 301g carbs, 123g protein
goals are 32.5g fat, 293.25g carbs, 122.4g protein
took ec, ebol and 1 tsp peanut butter before breakfast -- 2.66g fat, 1g carbs, 1g protein
breakfast as 1 egg, 2 egg whites, 2 slices ancient grains bread, 2 tbsp suger free jam, 8oz green goodness, 1 scoop superfoods -- 7.5g fat, 104g carbs, 34g protein
took ec mid morning
took ebol and 2g fish oil before lunch -- 2g fat
lunch was 3 servings tuna fish, 3 servings craisins, 2 tbsp light mayo, and some pickles -- 8.5g fat, 103g carbs, 39g protein
took ebol and 1 tsp peanut butter before dinner -- 2.66g fat, 1g carbs, 1g protein
dinner is 4oz chicken, 3.5 servings seasoned veggies, 2 tbsp garlic teriyaki sauce, 1.5 tbsp canadian honey, 5th of cheesecake (courtesy of big jazi's recipe) -- 10.5g fat, 87g carbs, 53g protein
total -- 33.83g fat, 296g carbs, 133g protein
breakfast as 1 egg, 2 egg whites, 2 slices ancient grains bread, 2 tbsp suger free jam, 8oz green goodness, 1 scoop superfoods -- 7.5g fat, 104g carbs, 34g protein
took ec mid morning
took ebol and 2g fish oil before lunch -- 2g fat
lunch was 3 servings tuna fish, 3 servings craisins, 2 tbsp light mayo, and some pickles -- 8.5g fat, 103g carbs, 39g protein
took ebol and 1 tsp peanut butter before dinner -- 2.66g fat, 1g carbs, 1g protein
dinner is 4oz chicken, 3.5 servings seasoned veggies, 2 tbsp garlic teriyaki sauce, 1.5 tbsp canadian honey, 5th of cheesecake (courtesy of big jazi's recipe) -- 10.5g fat, 87g carbs, 53g protein
total -- 33.83g fat, 296g carbs, 133g protein