HIThopper

Good luck Jrock, I like the before and after smilies!!

HIThopper's Sig:

There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

J-Rock

All Dumbbells

1. Shoulder Press
40x10, 50x10, 60x10, 70x8
2. Lateral Raises
20x10, 20x10, 20x10, 25x10
3 Front Raises
20x10, 20x10, 20x10, 25x10
4. Bent Over Lateral Raises (fists forward)
15x10, 15x10, 15x10, 20x8

Cardio- 65 minutes on elliptical (750 calories) HR 150-155bpm
F C P
Meal 1- 6am
4 egg whites 0 0 16
2 whole eggs 10 2 12
½ cup Ezekiel Cereal 1 36 7
1 cup skim milk 0 13 8
2 Lipo6 capsules

Meal 2- 10am Pre-Gym
1 scoop whey 1 3 24
½ cup Irish Oatmeal 2 22 4
2 Nutrex Lipo 6X
2 CEE capsules
Vitamin Pak

Meal 3- 12pm Post Gym
2 scoops whey 2 6 48
1 banana 1 27 1
2 CEE capsules

Meal 4- 1pm
2 slices of Whole Grain Wheat 3 42 10
2 oz Turkey Breast .5 0 10
2 oz Roast Beef 3 0 9
1 slice cheese 5 2 4
Mustard

Meal 5- 4pm
1 can light tuna 1.5 0 35
1 whole grain wrap 4 23 5
mustard

Meal 6- 7pm
1 piece skinless chicken breast 3.Ooz 3 0 27
1/2c brown rice 1 18 2

Meal 7- 9pm

3 Tbspn PB 24 9 10.5
2 cups celery 1 0 4


Totals: 63 206 236.5

Any ideas on how to jack up my protein without altering my carbs and fat?
I'm thinking some nonfat shredded cheese or 1% milkfat cottage cheese. Any thoughts?

J-Rock's Sig:

My Journal- http://www.bodybuilding.net/personal...rney-8873.html
www.exrx.net

"Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go".

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger

AIM:jrockbdybldr

widdoes2504

Good luck J-Rock

widdoes2504's Sig:

Height: 6 foot
Weight: 240 pounds

Bench: 415 (1x1)
Deads: 565 (1x1)
A2G Squat: 425 (1x1)

Cardio sucks

J-Rock

Thanks guys...

I usually keep a journal, but I'll steer away from it. So, I figured if I put my journal online, it'll help keep me motivated along with the comments.

I am going along with Talo's recommendation of 250g protein, 150-200g carbs, and 90g of fats.

Tomarrow is biceps annihilation!!!!

J-Rock's Sig:

My Journal- http://www.bodybuilding.net/personal...rney-8873.html
www.exrx.net

"Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go".

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger

AIM:jrockbdybldr

J-Rock

1. Standing Alternating Bicep Curl (Dumbbell)
10x20, 10x25, 10x30, 10x35

2. Standing Alternating Hammer Curl (Dumbbell)
10x20, 10x25, 10x30, 10x30(last rep forced)

3. Reverse Grip Preacher Curl
10x60, 10x65, 10x65, 10x65

4. Preacher Curl
10x85, 10x90, 10x90, 10x90

5. Concentration Curls
10x20, 10x25, 8x30, 10x25

Cardio: 60 minutes at 150bpm average (675 calories)

Nutrition Intake

Meal 1- 5am
4egg whites 0 0 16
2 whole eggs 9 0 12
1/2 cup Irish Oatmeal 2 22 4
1 cup skim milk 0 13 8
Nutrex Lipo 6X

Meal 2- 8am
3oz chicken breast 3 0 27
1/2 cup brown rice 1 18 2

Meal 3- 11am
3 oz chicken Breast 3 0 27
1/2 cup brown rice 1 18 2
Nutrex Lipo 6X

Meal 4- 2pm
2 scoops whey protein 2 6 48
1/2 cup Ezekiel Cereal 1, 36, 7
2 CEE capsules

Meal 5- 5pm
1 scoops whey protein 1 3 24
1 banana 1 27 1
2 CEE capsules

Meal 6- 7pm
2 Whole Grain English Muffins 2 50 12
1.5 cans light tuna 2 0 49
Mustard

9pm- SLEEP (Decaff green tea)

Tomarrow- Rest (finals)..............Thursday (Back)

J-Rock's Sig:

My Journal- http://www.bodybuilding.net/personal...rney-8873.html
www.exrx.net

"Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go".

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger

AIM:jrockbdybldr

TALO

add in 4 more egg whites and another chicken breast....BTW on average a chicken breast will have somewhere between 17-25g of protein... You have it as zero.

In your post worout drink , I would x the banana and pick up some dextrose or waxy maize. It's very important to have a fast carb after your workout.

your numbers are looking good.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

J-Rock

How many grams of dextrose do you think is enough?

J-Rock's Sig:

My Journal- http://www.bodybuilding.net/personal...rney-8873.html
www.exrx.net

"Success in anything seems to be connected with action. Successful people keep moving. They make mistakes but don't quit. They hang on after others have let go".

"For me life is continuously being hungry. The meaning of life is not simply to exist, to survive, but to move ahead, to go up, to achieve, to conquer." - Arnold Schwarzenegger

AIM:jrockbdybldr

TALO

60-80 g . I think more when you train legs.

TALO's Sig:

"But when do you actually grow? Well, we don't grow in the gym. In the gym, we destroy. We tear down the body. We only grow when we are recovering. That's right, I said recovery. I see it all the time--people beating themselves up in the gym and not seeing results. They don't understand that hitting the weights hard is only a small part of growing or even cutting down. I could train the same all year round and get big or get ripped just by eating different and taking different supplements"

Eric3237

I wouldn't take that much dex by itself. It doesn't work well. Mix it half and half with maltodextrin (grams of carbs) or do the waxy maize. Less bloating, cramping and more/faster absorption.

Eric3237's Sig:

"Not everyone trains for strength": True. Not everyone one is smart either. Personally, I'm training to be an olympic sprinter so I can have big legs. I also like to move huge boulders because I like the way they look over there...