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Search took 0.01 seconds. Search: Posts Made By: ph0bia.
Forum: Training 12-21-2009, 06:45 PM
Replies: 11
Views: 8,399
Posted By ph0bia.
well, i just checked all the replies today....

well, i just checked all the replies today. yesterday, i did bring about some change to the routine. i cut a day of cardio. so now what was my cardio day today is now an OFF day.

basically i...
Forum: Training 12-15-2009, 11:11 PM
Replies: 11
Views: 8,399
Posted By ph0bia.
4 day mass bulding workout routine?

I'm currently running Rippetoe's 3X5 program and seeing results. My lifts are going higher and so is my strength. Overall, i'm satisfied.

However, I have an exam in 7 weeks time and I'm just about...
Forum: Nutrition 07-12-2009, 03:48 AM
Replies: 5
Views: 8,528
Posted By ph0bia.
Balanced diet for putting on muscle?

Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1 cup milk
2 tbsp olive oil
1 protein shake - 2 scoops
1 piece of fruit

Meal 1
1 can of Tuna
Veggies
Forum: Nutrition 03-31-2009, 12:58 AM
Replies: 1
Views: 2,891
Posted By ph0bia.
Non-vegetarian sources of protein?

i have a pretty straight-forward question.

are lentils, chickpeas, beans and hommos (http://www.wikipedia.org/search-redirect.php?search=hommos&language=en&go=Go) good sources of protein or...
Forum: Nutrition 03-05-2009, 03:12 AM
Replies: 14
Views: 8,125
Posted By ph0bia.
should i stick with it?

should i stick with it?
Forum: Nutrition 03-05-2009, 03:12 AM
Replies: 14
Views: 8,125
Posted By ph0bia.
I've been on Rippetoe's program for the past 4-5...

I've been on Rippetoe's program for the past 4-5 weeks now. My lifts are getting back to normal.

Squat - 135 kgs
Bench Press - 77.5 kgs
Deadlift - 107.5 kgs
Military Press - 47.5 kgs
BB rows -...
Forum: Nutrition 03-02-2009, 02:54 AM
Replies: 1
Views: 3,739
Posted By ph0bia.
question regarding diet.. Rippetoe's program.

I'm following Ripptoe's Starting Strength. The following are my lifts:

Squat - 135 kgs
Bench Press - 77.5 kgs
Deadlift - 107.5 kgs
Military Press - 47.5 kgs
BB rows - 75 kgs

Weight: 84 kgs...
Forum: Nutrition 11-25-2008, 11:04 PM
Replies: 14
Views: 8,125
Posted By ph0bia.
yeah, have a pwo shake at 10.15-10.30 and then i...

yeah, have a pwo shake at 10.15-10.30 and then i have a meal before goingto bed at around 11.30.
Forum: Nutrition 11-25-2008, 05:31 PM
Replies: 14
Views: 8,125
Posted By ph0bia.
I lift weights 3x a week and do cardio 2x a week...

I lift weights 3x a week and do cardio 2x a week for 50 minutes each. Brisk walking and the bicycle.

I sleep at 12 at night.
Forum: Nutrition 11-25-2008, 10:06 AM
Replies: 14
Views: 8,125
Posted By ph0bia.
i usually workout at 9 in the night and have...

i usually workout at 9 in the night and have carbs in my pwo around 10. is that bad thing to do?
Forum: Nutrition 11-25-2008, 10:05 AM
Replies: 14
Views: 8,125
Posted By ph0bia.
[QUOTE=TALO;72074] Your aprox 200lbs ? I would...

[QUOTE=TALO;72074]
Your aprox 200lbs ? I would try to get in 3600 cals. If you minimize your carbs and increase your protein and fat that may help your minimize your fat gain.
[QUOTE]
Being at...
Forum: Nutrition 11-19-2008, 06:32 PM
Replies: 14
Views: 8,125
Posted By ph0bia.
ok i think i'll just cut down the info a bit. ...

ok i think i'll just cut down the info a bit.

Here are my macros:
till mid-august:
Calories 3010
Carbs 280
Protein 348
Fat 72

Re-starting diet:
Forum: Nutrition 11-18-2008, 07:22 PM
Replies: 14
Views: 8,125
Posted By ph0bia.
confused about diet.

I have been on Rippetoe's proram for a while now and have made considerable progress with all the lifts till mid-August. I took a 6-week break after that for some personal reasons. I started lifting...
Forum: Personal Journals 06-18-2008, 07:08 AM
Replies: 42
Views: 15,369
Posted By ph0bia.
Ok so I haven't posted here in the longest time....

Ok so I haven't posted here in the longest time. I started this program again with a decent enough diet this March. My lift's have gone up considerably from last time.

Squats - 269.5 > 297...
Forum: Nutrition 04-27-2008, 11:11 AM
Replies: 9
Views: 3,213
Posted By ph0bia.
oil.

oil.
Forum: Nutrition 04-27-2008, 08:15 AM
Replies: 9
Views: 3,213
Posted By ph0bia.
Nutritional information on chicken breasts and tuna?

Hey guys,

I was just checking the nutritional information on chicken breats but I'm not too sure if i'm putting in the right information.

Basically, I just grill 2 pieces of chicken breats. Is...
Forum: Nutrition 04-05-2008, 12:56 AM
Replies: 23
Views: 8,038
Posted By ph0bia.
i've been running the diet and been lifting for a...

i've been running the diet and been lifting for a month now. lifts have nee progressing. my bf% seems to be stuck in the 21-22% range. i think it's time i adjust my diet. correct me if i'm wrong....
Forum: Nutrition 10-14-2007, 05:36 PM
Replies: 23
Views: 8,038
Posted By ph0bia.
i hate to sound like a bitch but would cutting...

i hate to sound like a bitch but would cutting out meal 1 affect my diet? 'coz i haven't tasted tunas in my life! and i think they're a cheap source of protein? and i don't want have to have chicken...
Forum: Nutrition 10-14-2007, 05:20 PM
Replies: 23
Views: 8,038
Posted By ph0bia.
so basically on workout days, for my pre-workout...

so basically on workout days, for my pre-workout meal i'm supposed to have a protein shake (48g) with dextrose (around 25g)? and non-workout days it'd look something like this:

2 bananas with 1/2...
Forum: Nutrition 10-14-2007, 02:03 PM
Replies: 23
Views: 8,038
Posted By ph0bia.
okay correct me if i'm wrong, you mean to say...

okay correct me if i'm wrong, you mean to say that i should cancel out meal 1 which is:

2 cans of Tuna with mashed potatoes
Veggies

and add around 25g of dextrose to my pre-workout shake? i'll...
Forum: Nutrition 10-13-2007, 06:23 AM
Replies: 23
Views: 8,038
Posted By ph0bia.
what do you mean?

what do you mean?
Forum: Nutrition 10-11-2007, 08:58 AM
Replies: 23
Views: 8,038
Posted By ph0bia.
Breakfast 5 egg whites + 1 whole egg 1/2 cup...

Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1/2 cup milk with sugar-free syrup
2 tbsp olive oil
1 protein shake
1 piece of fruit

Meal 1
2 slices of bread with cheese
1 cup of pasta
Forum: Nutrition 10-11-2007, 08:26 AM
Replies: 23
Views: 8,038
Posted By ph0bia.
weight: 80 kgs height: 176 programme:...

weight: 80 kgs
height: 176
programme: Rippetoe's 3x5
supplements: on 100% whey protein, creatine monohydrate, multi-vitamin
Forum: Nutrition 10-11-2007, 05:44 AM
Replies: 23
Views: 8,038
Posted By ph0bia.
ok here are some of the changes i've tried...

ok here are some of the changes i've tried making:

Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1/2 cup milk
2 tbsp olive oil
2 scoops of protein shake

Meal 1
2 cans of Tuna
Forum: Supplements 10-11-2007, 05:30 AM
Replies: 3
Views: 6,645
Posted By ph0bia.
question regarding GNC's MegaMen multi-vitamin?

firstly, is it any good? I haven't bought it yet.

and it says at the back that the serving is 2 capsules. should i be taking 2 capsules or just one?
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