Gusto's Journal

[guns01]

Re: Gusto's Journal

if you like shrimp gsuto(not fried) you can add that in for one of your last meals so you arent so uncomfortable at night. i love me 16oz of boiled or grilled shrimps with some cocktail sauce

[rnixon]

Re: Gusto's Journal

Good eating day Today. All the numbers added up by my calculations. Only thing I forgot is a round of 2 tablespoons of coconut oil at one of my other meals. I bumped all my protein servings up to 16 ounces of me in so long tolerating it okay.... But fuck I really hate eating LOL


Meal. 1- 1 fresh squeezed lemon, 75 gm whey, 1/4 cup Cream of wheat, 2 slices of Ezekiel bread with 2 tablespoons of almond

Meal 2- 16 ounces ground beef with ketchup and mustard,

Meal 3- 16 ounces sirloin, large baked potato with cheese bacon and sour cream, 2 dinner rolls, salad with blue cheese dressing

Meal 4- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 5- 100 gm whey, some veggies

Meal 6- 2 cups egg whites, 2 slices of Ezekiel bread with 2 tablespoons almond butter, 2 tbs coconut oil

Man that's a lot of cooking.

[gusto77]

Re: Gusto's Journal

Good eating day Today. All the numbers added up by my calculations. Only thing I forgot is a round of 2 tablespoons of coconut oil at one of my other meals. I bumped all my protein servings up to 16 ounces of me in so long tolerating it okay.... But fuck I really hate eating LOL


Meal. 1- 1 fresh squeezed lemon, 75 gm whey, 1/4 cup Cream of wheat, 2 slices of Ezekiel bread with 2 tablespoons of almond

Meal 2- 16 ounces ground beef with ketchup and mustard,

Meal 3- 16 ounces sirloin, large baked potato with cheese bacon and sour cream, 2 dinner rolls, salad with blue cheese dressing

Meal 4- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 5- 100 gm whey, some veggies

Meal 6- 2 cups egg whites, 2 slices of Ezekiel bread with 2 tablespoons almond butter, 2 tbs coconut oil

[guns01]

Re: Gusto's Journal

Gums01 I replaced that 2 cups of rice with a couple of servings of white potatoes and a bagel. Added about 10 g of carbs and 10 g of fat. Is that alright?


Meal. 1- 1 fresh squeezed lemon, 75 gm whey, 1/4 cup Cream of wheat, 2 slices of Ezekiel bread with 2 tablespoons of almond butter

Meal 2- 8 whole eggs, 2 servings white potatoes with ketchup, 1 cinnamon raisin bagel with 1 tablespoon cream cheese

Meal 3- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 4- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 5- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 6- 2 cups egg whites, 2 slices of Ezekiel bread with 2 tablespoons almond butter

should be good to go with that little of a jump. nothing wrong with changing up sources from time to time anyway

[MOUNTAIN-MAN]

Re: Gusto's Journal

Diet is looking good brother

[gusto77]

Re: Gusto's Journal

Gums01 I replaced that 2 cups of rice with a couple of servings of white potatoes and a bagel. Added about 10 g of carbs and 10 g of fat. Is that alright?


Meal. 1- 1 fresh squeezed lemon, 75 gm whey, 1/4 cup Cream of wheat, 2 slices of Ezekiel bread with 2 tablespoons of almond butter

Meal 2- 8 whole eggs, 2 servings white potatoes with ketchup, 1 cinnamon raisin bagel with 1 tablespoon cream cheese

Meal 3- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 4- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 5- 16 ounces ground beef with ketchup and mustard, 2 tablespoons coconut oil

Meal 6- 2 cups egg whites, 2 slices of Ezekiel bread with 2 tablespoons almond butter

[guns01]

Re: Gusto's Journal

need to work the stretching on the hams and lower back a little more gusto. i have the same issue when i switch up training styles or go from prep to offseason. that stupid low back pump from hams is damn near debilitating as soon as it comes on. loosen them puppies up and it will help a shit load. i am guilty of not practicing what i preach though to be honest and i know when i have been slacking

[gusto77]

Re: Gusto's Journal

224 lbs today first thing in am/ empty. Up 3 pounds.

I love this work out but to be honest the pain and tightness in my lower back is so bad about halfway through that I can't tell if my hamstrings are smoked or not LOL. It's not an injured feeling it's just that my lower back/ upper glutes get really tight. I keep saying I'm going to go see the physical therapist and I always forget because the pain goes away after I'm done working out. Happy Halloween everyone.


Warm ups/ stretch


3 x warm up rounds


Lying leg curl x 10

100 x 10

110 x 10

120 x 10

130 x 10


Straight leg DL x 8

185 x 8

205 x 8

225 x 8

225 x 8


Smith machine lunge x 8

115 x 8

135 x 8

135 x 8

135 x 8


Smith machine squat x 6

115 x 6

135 x 6

135 x 6

135 x 6


HS horizontal calf

2 pps x 25

4 pps x 20

5 pps x 12

6 pps x 8


Seated leg curls (was supposed to do these right after the giant sets but it completely slipped my mind, did these fast with a minute rest only)

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10

100 x 10


Meal 1: 8 whole eggs, white potatoes with ketchup (50 carbs)

Meal 2: 75 gm whey, 2 kind bars (45 carbs)

Meal 3: 12 oz grilled chicken, veggies, cucumber sauce, 1 pita bread (30 carbs)

Pre- 2 scoops NO Xplode

Intra- 140 vitargo, 25 whey

Meal 4: 16 oz beef hamburgers with 2 buns, ketchup, potato salad, Doritos, Halloween candy

Meal 5: 100 gm whey

Meal 6: 2 cups egg whites, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

I hate traveling makes traning hard too get in looks like u do a great job

Training is easy for me to get in, diet on the other hand is not.

[MOUNTAIN-MAN]

Re: Gusto's Journal

I hate traveling makes traning hard too get in looks like u do a great job

[gusto77]

Re: Gusto's Journal

Travel day and kind of a crappy day for eating. At home back on track tomorrow.

Meal 1: 100 gm whey

Meal 2: Steak egg and cheese breakfast burrito

Meal 3: 36 gm meso protein bar

Meal 4: 1 slice bacon and pepperoni pizza <---- it was this or skip eating altogether. I was late to make a connecting flight and sbarro was right next to my gate.

Meal 5: 12 oz beef burger with cheese ketchup and mayo on wheat bun, white potato

Meal 6: 100 gm whey

[MOUNTAIN-MAN]

Re: Gusto's Journal

You sr are a beast

[Trixie]

Re: Gusto's Journal

Agreed the lat strap is much harder than the cables, Good man to know when to move up. When the weight pulls me off my feet I have to adjust. You look great by the way, make sure you don't cut too early.
~Trixie~

[gusto77]

Re: Gusto's Journal

Good heavy long workout today..
Think my Macro count was a little low today, I haven't added it up yet


Rotator/ delt/ trap warm ups


Seated shoulder press.

4 x warm ups

235 x 6

225 x 7

225 x 7


Arnold presses

1 x warm up

65s x 15

70s x 13

80s x 10


Heavy dumbbell laterals

2 x warm ups

50s x 10

55s x 8

60s x 6


Seated strict dumbbell laterals

20s x 30

25s x 20

30s x 15


Reverse pec deck

2 x warm ups

100 x 25

120 x 20

140 x 18

160 x 13


Dumbbell shrugs

2 x warm ups

120s x 10

120s x 10

120s x 10


Close grip bench

3 x warm ups

185 x 8

225 x 6

250 x 6

275 x 4


Cable pressdowns

2 x warm ups

140 x 25 <--- this was the whole stack which was too light. Switched to lat pull down system

70 x 20

80 x 20

90 x 16

100 x 12---> DS to 60 x 12



Meal 1: 100 gm whey, 2 cups Special K with almond milk

Meal 2: T bone steak and 5 whole eggs with hash browns and ketchup (8 oz meat on steak)

Meal 3: Grilled chicken sandwich with cheese bacon and BBQ mayo on whole grain bun (8 oz chicken)

Pre: 2 scoops NO Xplode

Intra: 70 vitargo, 25 whey

Meal 4/ Post: creatine, glutamine, Steak burrito bowl with 8 oz steak, 1/2 cup white rice, 1/4 cup black beans, guacamole, cheese, sour cream

Meal 5: 100 gm whey, 2 tbs coconut oil

[gusto77]

Re: Gusto's Journal

Feel a lot better today but still some stomach issues. Pretty much got back on track with the diet, but letting myself do some quick easy meals in the a.m. when I'm rushing to work. Killer back workout today, smoked.


Wide grip pull downs

3 x warm ups

200 x 12

220 x 9

240 x 6ish ---> TDS 180 x 5, 140 x 8, 100 x 12


T bar rows

1 x warm up

100 x 20

150 x 15

200 x 12

250 x 6

150 x 15


Bent barbell rows

135 x 15

185 x 15

235 x 12

235 x 12


Incline bench dumbbell rows

50s x 15

65s x 15

65s x 15

80s x 9


Close grip pull downs

100 x 15

120 x 15

140 x 15

160 x 11---> TDS 100 x 8, 80 x 6, 60 x 8


Hyper ext.

1 x 25


Meal 1: 2 cups egg whites, 2 cups Special K with almond milk

Meal 2: 100 gm whey shake

Meal 3: Colorado omelet, harvest grain and nut pancakes

Pre: 2 scoops NO Xplode

Intra: 140 vitargo, 25 whey

Meal 4/ Post: creatine, glutamine, 14 oz sirloin with A1, 2 tbs coconut oil

Meal 5: Pizza

Meal 6: 14 oz sirloin with A1, 2 tbs coconut oil