Bodybuilding.net - Bodybuilding Forum

Pitysister · #1 09-05-2008, 05:20 PM

Quote:

Originally Posted by dougz

Here's an example of what I'll eat in a day that I just put together on fitday:

9am: Breakfast

Rolled oats and cottage cheese

510 cal. (26%F 34% protein43% carbs)

½ cup of old fashioned rolled oats (large grain)
1/8 cup of ground walnuts
½ cup of 1% milk
1 tbsp of brown sugar
1 cup of 1% cottage cheese

12am: Lunch

Chocolate shake 434 cal. (38%P, 27%F, 35%C)

35g of whey protein powder (BioX Xtreme)
1 cup of 1% milk
2 tbsp of cocoa powder
1 tbsp of organic peanut butter
1 tbsp of fructose

4pm: Snack

Chocolate shake 434 cal. (38%P, 27%F, 35%C)

8pm: Dinner

Chicken Salad 685 cal. ( 27% F, 28% C, 44%P)

8oz boneless skinless chicken breast
2 cups of romaine lettuce
1 apple
1 cup of grapes
2 tbsp of salad dressing

10:30pm Snack

Chocolate shake 434 cal. (38%P, 27%F, 35%C)

Total calories: 2497

Ouch! So why haven't I been dropping body fat, along with muscle?

because you cheat 5 times a week

it doesn't happen overnight.

dougz · #2 09-05-2008, 06:03 PM

Well, we'll see what happens when I start getting strict..

But I'll probably be adding at least one more meal so I'm averaging a meal every 3 hours , so about 2800-2900 calories..

Or just stick with 2500?

supermad · #3 02-04-2009, 09:36 PM

where's the beef? need protiens

dougz · #4 02-04-2009, 09:46 PM

Quote:

where's the beef? need protiens

??

You mean from the diet excerpt I posted a few pages back?

For protein I mostly stick to lean ground beef, skinless chicken breast, whey protein powder, cottage cheese, tofu, and yogurt..

In the summer I BBQ alot of strip loin..

dougz · #5 02-06-2009, 09:32 PM

Feb 6/09

10 min w/u run.

SPLIT SQUATS

nwx5x2
90x5x3

DEADLIFTS

135x5x5
185x5x2

I concentrated this time on not looking at the mirror (much), and trying to pull the weight straight up and down..

Can feel that I'm pulling the weight more with my back than with my legs, though, and my arms are rising faster than my hips.. :(

Need to concentrate more on pushing my legs through the floor than getting the weight up..

BENCH PRESS

95x5x2
160x5x3

Had to get a little help with the last couple reps (I had a spotter for the 1st time)..

What should my grip distance be?

The guy spotting thought I was a bit narrow at 21" (from index finger to index finger), and suggested something more like 29"..

Thoughts?

CHIN UPS

10, 6, 5

FRONT AND SIDE PLANKS

40 sec, 20, 20

I got some flavoured waxy maize (fruit punch)..

Hallelujah!

Still tastes like liquefied chalk, but at least it's flavoured..

Pitysister · #6 09-05-2008, 07:48 PM

online calculators don't tell the whole story, you just have to try it out and tinker with it...only way you're going to find out.

dougz · #7 09-05-2008, 08:06 PM

Going to talk to a trainer tomorrow..

Hope she knows her stuff..

dougz · #8 09-06-2008, 08:26 AM

Shoot..

Had to delay meeting with trainer.

Ordered some:

QSE Gold Medal Carbs (MaltoDextrin) 10lbs for $40

http://www.supplementscanada.com/pop...roduct773.html

Prolab Creatine Monohydrate 1000g for $33

Evolution Labs glucEVOL (100% Waxy Maize) 4lbs fo $36

Still not sure wether I just need the QSE Gold Medal Carbs AND dextrose.. It says it has dextrose in it, so..

I couldn't find any Kwick Karbs, so hopefully that Evolution Labs waxy maize is ok, too..

Weight this morning after breakfast and b.m. = 206lbs

dougz · #9 09-06-2008, 12:53 PM

11am:

Pre-workout shake

(1.5 cups of 1% yogurt, 2 cups frz. bluberries, 1 tbsp grd. walnuts)

12 noon:

Delt workout:

dumbbell lateral raises (both arms): 20x10, 20x10, 30x5, 30x5, 30x5

Standing overhead press: 80x10, 80x10,100x5, 100x5, 100x5

Form was sloppy on last rep on all 3 last sets.. May have to go down to 90? How good does your form have to be?

Machine Rear Delt.Laterals: 100x10, 100x10, 135x5, 135x5, 135x5

Have to remember to pause at end of motion!!

Squats (yes, I said squats) Well, machine squats.. The ones where the bar is on a machine that goes straight up and down..

Is it ok to do these for the first little bit, or am I being too much of a pussy?

I feel I can concentrate more on getting my bum out and going low if I don't have to worry about falling over backwards.. Thoughts?

Very hard on my upper back, and my rotator cuffs!! :(

I just did 3 sets of 100lbs

1pm:

PWO shake: 2 cups of Tropicana OJ, 35g of whey.

2pm:

Real meal:

2 whole eggs, 3 whites, 1 tomato, 1 orange, 3 tbsp of salsa, some cheddar + 2000mg of Omega 3 fish body oil

Pitysister · #10 09-06-2008, 01:01 PM

form needs to be right on, or your not doing yourself any good.

don't do machine squats. man up and put barbell on your back

Bodybuilding.net - Bodybuilding Forum

Doug's starting from scratch, need help!! Journal