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ground turkey fried and drained w/chilli powder
find a good rice craker or lower carb lower cal wheat torilla chip
fat free cheese of choice.
she browns the meat and drains it. then tosses the meat ontop of the crakers or chips and covers them with cheese then tosses them in the oven until the cheese is melted. presto, low cal lower end carb nachos
I agree, is the recipe on F.I.S.T.'s Kitchen??? What about those Protein cakes you eat?? ~Trixie~
no they sure arent. i can have the boss msg it over to you though. it is actually one that she came up with. def not something i can have when actually prepping because of the diary but other than that they are spot on. oh the sodium is a little on the high end on all the chips we have found to use. not controlling sodium atm so i am enjoying a little more variety lol
the protein cakes (gusto hates them haha)
4 whole eggs
1 cup oats
1/4 cup of raisins (i use a little bit of raisins and sometimes other dried fruits)
handful of shaved coconut (if you can find it)
sugar free chocolate syrup
scramble up the eggs. toss in the rest of the ingredients and mix throughly. nuke it for 4 min. dump it out of the bowl and flip it upside down and put it back in the bowl and microwave again for 15-30 sec. this depends on your microwave and 3 mins will cook it but i like mine a little more like a bread consistency.
now you can either use natty pb, natty almond butter or just eat a couple of table spoons of coconut oil after you consume them. this keeps the carbs burning slow during your training. i just smear it ontop of the cakes and eat it.
back
10 min treadmill warmup
stretching (forgot the rumble at home)
meadows rows 25x10/3(warmups) 45x10 70x10 90x10 100x10
db pullovers 45x10 50x10 55x10 60x10
swiss bar pulldowns 100x10 120x10 140x10 140x10
one arm sup pulldowns 30x10 40x10 50x10 50x10
done for the day. nothing to really report today. i was hammering the secondary days a little to hard so i backed off a bit and i am leaving some reps in the tank with these sets like i am supposed to. good workout today overall
meal 1
16oz ground turkey
2tblspn coconut oil
meal 2
protein cakes
2 tbl spn coconut oil
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey nachos (again today, these are delicious)
meal 4
16oz turkey meat loaf
2 cups basmatti rice
meal 5
16oz shredded chicken w/ ketchup
2tbl spn coconut oil
arms
10 min treadmill warmup
rope pressdowns 80x10 90x10ss 100x10ss(warmups) 120x10ss 140x10ss 160x10ss 180x10ss
standing db curls ss15x10 ss20x10(warmups) ss25x15/4
standing bb curls 60x8ss 70x8ss 80x8ss 80x8ss
lying tri extensions ss30x15 ss35x15 ss40x15 ss45x15
one arm preacher curls 25x8ss 35x8ss 35x8ss 35x8ss
machine dips elbows out ss90x8 ss140x8 ss180x8 ss230x8
done for the day. nice quick and easy session today. great pump and everything feels pretty good and solid. the diet change has my feeling a little more tired as my body is adjusting to clean foods so that kind of sucks but it only takes about a wk to get adjusted.
rehab
hot water bed message
active release
adjustment
accupuncture tool
great session yesterday and the guy is awesome at this stuff. he asked me what my goal for treatment was and i said i want to be able to squat and deadlift semi heavy without any issues with the rest of my back. so we will go in again next wk and then go off maybe a every other week or every 3wks once i am at 100%. i would say i am probably at 95% right now and i dont have heavy squats this weekend so it gives me a little more time to heal up completely before hammering it again
done for the day. got in a good workout today and back actually feels pretty good. i would give it a maybe 75-80% better feeling. this is a good thing cause i hate being held back haha. i am tossing around the idea of doing a little mini prep diet with a couple cheat meals in during the week to tighten up a bit more before going all out. so i may fire up a carb cycle and add in cardio starting tomorrow. i am hovering around 290 now and i wont let it drop below say 265-275 before my actual prep goes into full effect. going to get nasty this year haha
meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
2 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4 & 5
going to be going all out on super bowl goodies. wings chips and dip, cookie cakes the whole 9 yards.
legs
10 min treadmill warmup
rumble roller and lacross ball work
lying leg curls 60x12 70x12 80x12(warmups) 90x12 100x12 120x12 110x12
squats 135x8 225x8 275x8 315x8 (back actually felt awesome)
leg press 290x20 580x20 760x20 1010x30 1010x30 1010x30 (strongman buddy did huge jumps and i wasnt moving weight on and off, so i actually surprised myself a bit)
walking db lunges 30x10/3(10 reps per leg)
done for the day. warmed up really really well. i focused big time on rolling and getting good and stretched out and planned on going really really easy but i was good so i pushed a little bit harder than what i had planned on. i am killed from the workout though and destroyed legs. i will know tomorrow for sure if i reaggervated my back again or not. i feel good for now though and i stretched out really well again post workout also so hopefully i got everything opened up good.
meal 1
16oz top round steak
2tblspn coconut oil
meal 2
protein cakes
intra workout meal
4 scoops intra md w/ gallon water
meal 3
16oz turkey burgers w/cheese and onions
8oz sweet potato
meal 4
16oz roast beef w/cheese
8oz red potato
meal 5
16oz bbq chicken
2tbl spn coconut oil
About time you went to a Chiropractor. We will be praying for him to have the knowledge and ability to treat you. You'll be as good as new soon. ~Trixie~
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