Gusto's Journal

[gusto77]

Re: Gusto's Journal

You're the man! This is it and you are going to WIN for me. Don't really understand how anyone could eat uncooked rice or cream of rice, even worse. It's terrible cooked. Guns is really kicking your butt. Day of you get rice cakes and fake peanut butter. LOL The reward is winning.
~Trixie~

Haha no rice and cream of rice are cooked. Just put those measurements so guns knows I understand how much I'm supposed to take in. 6 oz uncooked sweet potato (actually about 5 1/3 oz) is about 30- 35 carbs. 1/4 Uncooked rice and cream of rice are the same.

[Trixie]

Re: Gusto's Journal

Got it. Same thing I do with dual numbers on my target diet compared to the real numbers for the day.
~Trixie~

[guns01]

Re: Gusto's Journal

i was getting ready to say, i dont have him eating anything uncooked by instruction. wait till you guys see him haha, going to be just straight up plain silly

[gusto77]

Re: Gusto's Journal

5 min tread mill warm up/ rumble roll

Supported t bar rows

1 x warm up

50 x 20

50 x 20

50 x 20


Cable fly (alternating angles each set)

4 x 20 with 30- 50 lbs (felt like I needed one more set)


Wide grip SM upright rows

60 x 20

40 x 20

40 x 20


Reverse cable pressdowns

40 x 20

40 x 20

40 x 20


One arm dumbbell preachers

15 x 20

15 x 20

15 x 20


Pec deck

75 x 20

75 x 20

75 x 20


Med neutral grip pull downs

80 x 20

90 x 20

90 x 20



Meal 1: 6 oz lean ground turkey with 3 whole eggs

Meal 2: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup uncooked rice, 1/4 cup uncooked cream of rice

Meal 3: 6 oz lean ground turkey with 3 whole eggs

Meal 4: 12 oz lean ground turkey with 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 5: 12 oz lean ground turkey and 6 oz sweet potato, 1/4 cup rice, 1/4 cup cream of rice

Meal 6: 12 oz lean ground turkey with mustard

[guns01]

Re: Gusto's Journal

look at that christmas tree down there. that is before being fully dried out tanned and carb loaded haha. game on

[gusto77]

Re: Gusto's Journal

look at that christmas tree down there. that is before being fully dried out tanned and carb loaded haha. game on

Only in the condition I'm in bro because of you brother! Outstanding coaching from guns and one of the best dudes I've had the pleasure of knowing.

[gusto77]

Re: Gusto's Journal

Meal 1: 12 oz turkey and asparagus

Meal 2: 12 oz turkey and asparagus

Meal 3: 12 oz turkey and asparagus

Meal 4: 12 oz turkey and asparagus

Meal 5: 12 oz turkey and asparagus

Meal 6: 12 oz turkey and asparagus

Meal 7: 2 unsalted rice cakes each with 1 tbs honey

[MOUNTAIN-MAN]

Re: Gusto's Journal

You are a guru now brother u have nailed it

[gusto77]

Re: Gusto's Journal

This will be my last log post for about a week as I won't be doing any weight training this week. Sunday and Monday are whatever I want to eat days followed by 2 weeks of loose but not over the top vacation eating. Goal is to increase calories by about 300 each week starting at 3100. There will def be some Chicago pizza and other cheats in there well though haha. I will be doing 20- 30 min cardio 6 days this week. The following week will have about the same cardio and 4- 5 easy pump sessions in the gym. The following week will be the same with a bit of added intensity, weight, and volume. Idea is to get the muscles pumped and make sure those tendons are nice and strong. Workouts will progressively increase until about the third week in July when I am starting a new gym program with guns.

[MOUNTAIN-MAN]

Re: Gusto's Journal

Sounds like a plan brother

[gusto77]

Re: Gusto's Journal

Okay I know I said I wasn't going to post for about a week but I got the itch haha. Can't stay off of here I guess LOL. I'm itching to get back in the gym and back on a good solid diet again believe it or not. Gorged pretty hard last night on some pizza and ribs and cheese fries and as good as it was I'm ready to start eating good bodybuilder stuff again. Plus logging will help keep me accountable to my reverse dieting I'm supposed to do. It's not going to be perfect as I'm on vacation but I'm trying to keep it as tight as possible. Especially during the week because I know this weekend's going to be jacked up with Chicago pizza and seeing friends on Monday for beer nuggets All meals except meal one and five were prepacked for travel.


AM- 30 min fasting cardio

Meal 1: Protein cakes with SF jelly and SF choc syrup

Meal 2: Roast beef cheese and bacon sandwich on 100% whole wheat, peanut m&m's

Meal 3: Roast beef cheese and bacon sandwich on 100% whole wheat and 1 serving multi grain tortilla chips

Meal 4: Roast beef cheese and bacon sandwich on 100% whole wheat

Meal 5: 9 oz sirloin and baked potato with light butter and sour cream

Meal 6: 2 kind bars

Total cal- approx 3300

[BigDaddyBill]

Re: Gusto's Journal

Enjoy vacation mode brother, you are an inspiration to us all

[gusto77]

Re: Gusto's Journal

Pretty happy today. I was worried once I got a taste of sugar and junk food I wasn't going to like and enjoy the foods I did during prep (protein cakes, good seasoned chicken and turkey with rice and low carb sauces). Well not only do I still love them but I find that I'm craving the crap out of them. Stoked! The calorie count below is an approximation as I had to make a best guess on the kabobs (they were left overs at my bros house) and the cheat meal. But I'm happy with the way I'm eating on vacation so I'm good with it.


AM- 35 min fasting cardio

Meal 1: Protein cakes with SF jelly and SF choc syrup, 8 oz whole chocolate milk

Meal 2: Beef and chicken (approx 6 oz protein) kabobs with peppers onion tomatoes

Meal 3: 10 oz grilled chicken with 2 cups white rice with low carb BBQ sauce

Meal 4: 1/2 lbs bacon cheeseburger, small slice birthday cake with one scoop mint chocolate ice cream

Total cal- approx 3400

[MOUNTAIN-MAN]

Re: Gusto's Journal

Meal 2: Beef and chicken (approx 6 oz protein) kabobs with peppers onion tomatoes
Hell yes love kabobs

[gusto77]

Re: Gusto's Journal

Got the go ahead to do some light pump work so I'm all about it. I'm away from home anyway and don't have access to a gym till next Monday so all I'll be doing is body weight and I brought some dumbbells and my ez curl bar with me until then.


20 min cardio

Air squats/ calf raises 3 x 20

Push up 3 x 20

One arm dumbbell rows 50s x 3 x 20

Arnold presses 25s x 3 x 20

Side laterals 10s x 2 x 20

Skull crushers 55 x 3 x 20

Hammer curls 25s x 2 x 20

Leg raises 3 x 20

Rumble roller and stretching



Meal 1: protein cakes with banana, SF jelly, and SF choc syrup and 16 oz milk

Meal 2: 12 oz chicken and 2 cups rice with low carb BBQ sauce and buffalo ranch

Meal 3: 12 oz turkey burger with 2 cups rice and low carb BBQ sauce and buffalo ranch

Small serving of mint choc chip ice cream

Meal 4: 12 oz turkey burger with low carb BBQ sauce and buffalo ranch, 1 cup oatmeal with SF syrup

Meal 5: 12 oz total turkey burger and beef roast with low carb BBQ sauce