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  #121  
Old 10-01-2008, 08:37 AM
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Ok, I'll start on the 5g per day..

Thanks!

(I've been doing 20g for the last 2 days anyways)
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  #122  
Old 10-01-2008, 11:36 AM
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Oh yeah..

Weight after bf and bm. = 210 (seem to be stuck here)..
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  #123  
Old 10-01-2008, 11:44 AM
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Don't worry about the weight. You've likely gained a couple of pounds due to water retention caused by creatine supplementation.
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  #124  
Old 10-01-2008, 11:51 AM
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LOL

So I've gained even LESS muscle?? :(
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  #125  
Old 10-01-2008, 12:20 PM
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You're not going to gain too much muscle right off the bat like that. The first adaptations (strengthwise) are going to be neural in nature for the most part.
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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  #126  
Old 10-01-2008, 12:40 PM
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neural?

I haven't been unrealistic with my expectations, but I AM trying for a pound of weight a week or so..

If I keep staying at 210 or less for much longer I'll know this varying calorie amount per day thing isn't working (2800, 3200, 3100, 2900), and I should just keep it above and close to 3000, and see what happens..
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  #127  
Old 10-02-2008, 07:16 PM
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Oct 2/08

PreWO shake:

70g of waxy maize, 30g of whey, 2.5g. of Creatine, some walnuts

WORKOUT C

10 min w/u run

SQUAT

NWx10x1
50x5x2
110x5x4

Felt good, felt like I was on my toes a bit too much on the last reps on the 3rd set, so added a fourth and tried to be really strict..

PRESS

40x10x1
60x10x1
90x5x1
100x5x3

This was with one of those fixed weight barbells, like a free-weight dumb bell..

If looking at it as a barbell with plates, 100 - 45 = 55lbs..

ROWS

50x8x2
100x5x3

FRONT PLANKS

40 sec. x2



PWO shake:

70g of waxy maize, 30g of whey, 2.5g. of Creatine

PWO Meal:

Egg white omelet w/ cheese and back bacon, salsa, 1 tomato, 1 apple.

Cals for day: 3400 Protein: 288

Last edited by dougz; 10-03-2008 at 05:30 PM.
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  #128  
Old 10-02-2008, 07:21 PM
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Quote:
Originally Posted by dougz View Post

I haven't been unrealistic with my expectations, but I AM trying for a pound of weight a week or so..
If you don't care if you put on any fat then - 1lb a week is 4lbs a month and 48lbs a year. When you look at it that way it seems like a lot of weight.

I'm happy putting on 10lbs a year. I'm 230-235 and still have abs , so lean mass is the best for me.
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  #129  
Old 10-02-2008, 07:26 PM
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Here is a curve ball for you. You probably don't need to have the same PWO shake every workout. On very high intensity days, I will add about 60-70g of WMS to my PWO shake. On light days or pressing days, it's normally 30-40g. I basically put back in what I'm taking out...a harder workout will deplete my body more than a light day, so why have the same shake both days? I don't know if this makes any difference to you, but I thought it might interest you if you hadn't already considered it. What you're doing now is "safe" and I don't know if there's a reason to adjust anything, but if you ever want a lighter shake after a lighter workout, then go for it.

Looks like you're doing well with the diet. Keep up the good work.
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  #130  
Old 10-02-2008, 08:01 PM
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Huh..

But what's a "light" day?

Probably my WO B, where I'm doing stuff like split squats and pushups,.... and deadlifts.....

Hmm.. Maybe not so light....
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