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Another beautiful day! Great gym time then we got to go to Mass for a dear friend who had spent 79 amazing years in his life blessing , sharing and giving to everyone he came in contact with. The Memorial Mass was beautifully handled and then we got to go to our bosses restaurant, 'Cili' at our most beautiful golf course he owns, 'Bali Hai Golf Club'. The food and the company were exquisite, story after story. The room was filled with love and laughter.
Sure, my meal plan got a little wrecked today cause our Chef makes fresh daily the best potato chips on earth. I had Chicken Breast, tiny Roasted Potatoes and Green Beans, skipped the Cheesecake though.
5 min Stairmaster level 7
Leg extensions 25x60/3(warmup)
Hoist Triceps 94x20x3
Hack squats 0x15, 10 x12, 20 x10, 30x8
Slant board side to side crunches 35x3
Single arm tricep 30x22x1, 30x12x2
HS iso leg extension 20x20 30x20 drop set 50, 40, 30, 20, 10x10ds
Triceps pull down Rope 40, 50x20, 80, 70, 60, 50x10ds no rest just change pin
Hammer strength Ab Crunch 20bs x50x2
Leg press 90x20, 110 x15, 130x12, 150, 130, 110, 90, 70x10ds no rest change pin
Wide grip cable tricep 50x15, 60x12, 70x10, 80x8
Seated Leg Extension 66x20x3
Ab crunches 200x2
Abs, Lying on a bench with my rear at the end, Leg lifts and stopped just short of my heels tapping the floor 25reps 4sets
2 c coffee
2 whole eggs, Pro 12, Fat 8, Spanish Rice Carb 20g
Flax, glutamine, vitamins, 2 oz grapefruit juice Pro 3g, Carb 9g
1 Tbsp Coconut oil, Fat 14g
Off to workout
2 scoop Gold Standard whey shake w water / vitamins, Pro 48g, Carb 6g
Chicken Breast, Roasted potatoes, Green Beans
1 Scoop Syntha-6 Strawberry Milkshake flavor w/ water, Pro 22g, Carb 13g
3+ liters water
TOTAL: Pro g, Carb g, Fat g ????
Hey yall, I was moving a little slower today than usual but that's alright with me. My meal plan got changed a little yesterday and my Friday night Zumba class has been canceled completely so I had to do a butt and ab blast. I'm still trying to get a handle on this diet thing. It would be easier if I could just copy guns but I still have to feed Rake something that looks and tastes good at least once or twice a day.
I wanted to pull the Mustang out and give it a wash but since Rake wants to take sweet1 out this afternoon that's saved for tomorrow.
Biceps/ Hams Wednesdays/Saturdays
5 min Stair Master level 7 warm up
Seated leg curl 47x60x3
Bicep, bar 25x20x3
U-Tread squat 35, 45x20, 90, 80, 70, 60, 50 x10ds no rest
Slant board side to side crunches 35x3
Single arm bicep 30x14x3 left, 30x12x3 right
Lie down leg curl 20x20, 30x15, 40x12, 50, 40, 30, 20, 10 x10ds no rest
HS Plated bicep curl 20x15, 25x12, 30x10, 35x8 that’s the limit right there on this last set
HS Ab crunch 20x50x2
Plated leg press 45x15, 90x12, 135x10, 180x8
Wide grip cable bicep 30x15, 40x12, 50x10, 60x8
Dead lift 35x20x2
Ab crunches 200x2
Abs, Lying on a bench with my rear at the end, Leg lifts and stopped just short of my heels tapping the floor 25reps 4sets
Found a way to make this harder, push my heels toward the ceiling at the top.
1C coffee
2 whole eggs, Pro 12, Fat 8, Rice Cereal w sf jam Carb 20g
Flax, glutamine, vitamins, 2 oz grapefruit juice Pro 3g, Carb 9g
1 Tbsp Coconut oil, Fat 14g
Off to workout
2 scoop Gold Standard whey shake w water / vitamins, Pro 48g, Carb 6g
Rotisserie Chicken Pro 53g, Fat 27g
Rotisserie Chicken Pro 35g, Fat 14g
2 scoop Her Whey, Vanilla Cupcake flavor w/ water, Pro 28g, Carb 6g
3+ liters water
TOTAL: Pro142 g, Carb 41g, Fat 63g
i will break down your cal count there trix and it is pretty low:
protein is looking about 426 cal ish
carbs is looking about 164ish
fat is looking about 567ish
thats a total of 1157. that with you training hard is a touch on the really low side. i would say that just going off a macro style dieting approach you should be aiming for around 1800-2200ish cals a day. now if you want to eat like i do and not screw rake's eating up then use the number breakdown that i gave you and just adapt it to the various meals and foods that you are eating and it can work. also since you guys like to go out and have a little cheat here and there. so you can plan that around you second low carb day just prior to your zero days. that's kind of along the same lines i use with my wife and other people that arent getting ready to compete. we just want to drop a little bf and gain or hold muscle
i will break down your cal count there trix and it is pretty low:
protein is looking about 426 cal ish
carbs is looking about 164ish
fat is looking about 567ish
thats a total of 1157. that with you training hard is a touch on the really low side. i would say that just going off a macro style dieting approach you should be aiming for around 1800-2200ish cals a day. now if you want to eat like i do and not screw rake's eating up then use the number breakdown that i gave you and just adapt it to the various meals and foods that you are eating and it can work. also since you guys like to go out and have a little cheat here and there. so you can plan that around you second low carb day just prior to your zero days. that's kind of along the same lines i use with my wife and other people that arent getting ready to compete. we just want to drop a little bf and gain or hold muscle
Well Well Well, this is a lot harder than I thought. I knew I was at the low end of the macros you gave me and figured I could just work at eating more food. That may be the plan after I have a chance to think about it. I am really screwed this week though, we just found out we are going on a business trip. Fly more than half way across the nation then drive back home. It's looking like a 3 day trip and I have to make a plan for meals and work outs. At least Rake's 'no no' just got here a couple minutes ago he's happy. He wanted that thing for Father's Day last year and I told him no way it will work. Then teased him for months about it.
I know you didn't mean a TOUCH. So sweet! you really meant half of what I should eat. I feel like crying. Just going to wait til we see you and you have a chance to talk to Rake. I'll try harder and get this ironed out eventually. Well I have a date with a very Hot and Sexy sweet1, got to get ready.
Well Well Well, this is a lot harder than I thought. I knew I was at the low end of the macros you gave me and figured I could just work at eating more food. That may be the plan after I have a chance to think about it. I am really screwed this week though, we just found out we are going on a business trip. Fly more than half way across the nation then drive back home. It's looking like a 3 day trip and I have to make a plan for meals and work outs. At least Rake's 'no no' just got here a couple minutes ago he's happy. He wanted that thing for Father's Day last year and I told him no way it will work. Then teased him for months about it.
I know you didn't mean a TOUCH. So sweet! you really meant half of what I should eat. I feel like crying. Just going to wait til we see you and you have a chance to talk to Rake. I'll try harder and get this ironed out eventually. Well I have a date with a very Hot and Sexy sweet1, got to get ready.
i know you guys have hectic work sched and balancing trying to eat and train around everything else is a huge pain in the ass esp when you are trying to get in as much whole food as possible. then on top of that not starving rake and the family as well haha. it is no big deal just like having a small cheat on occasion to dip down a bit lower on cals and macros. you just dont want to do it back to back or more than once or twice a week. this is a learning process and you are getting it down and eventually we will get you where you are confortable with the eating training and everything else all tailored to you and your lifestyle.
dont stress the travel either. if you have to eat out or what have you just go with the cal breakdown and macros as close as you possibly can and you will still be good to go.
As you can see, I am having a lot of fun today.
Workout= Cardio & Abs
3C coffee
3 whole eggs, Pro 18g, Fat 12g, Cal 210, Bacon Pro 10g, Fat 11g, Cal 141
Flax, glutamine, vitamins, 2 oz grapefruit juice Pro 3g, Carb 9g Cal 22
1 Tbsp Coconut oil, Fat 14g, Cal 120
1 banana Pro 2g, Carb 37g, Fat 1g, Cal 142
Off to workout
1 Tbsp Coconut oil, Fat 14g, Cal 120
2 scoop Gold Standard whey shake w water / vitamins, Pro 48g, Carb 6g, Cal 240
Chicken Breast Pro 136g, Fat 7g, Cal 648
2 scoop Her Whey, Vanilla Cupcake flavor w/ water, Pro 28g, Carb 6g, Cal 190
3+ liters water
TOTAL: Pro135 g, Carb 58g, Fat 59g, Cal 1691
Thank you very much Mountain-Man. I was crying when guns told me about calories yesterday. Had to go load up on chicken breast. I really want to do this right. Rake thinks I am eating too much, time will tell. Thanks for the picture, that was my sweet treat for the day. Pictures of my guys. ~Trixie~
Thank you very much Mountain-Man. I was crying when guns told me about calories yesterday. Had to go load up on chicken breast. I really want to do this right. Rake thinks I am eating too much, time will tell. Thanks for the picture, that was my sweet treat for the day. Pictures of my guys. ~Trixie~
hey now their is no point in getting upset about it. you are still learning the process as well as your body and how it handles foods. what i want you to keep in mind is for a normal healthy sedimentary person it takes 2k cals a day for them to maintain themselves. that is no gain and no loss and they dont do a single thing at all. now you are an active person that trains hard works hard and takes care of your family. so that means you burn quite a few cals off the bat. so what i am trying to get you to balance is enough protein fat and carbs as well as cals to maintain your muscle healthily while letting you strip away fat. so when you drop those cals way to low and then you burn off a bunch ontop of barely taking any end that puts your body into starvation mode. this in turn turns off your fat burning process and your body starts to burn off its muscle. that's just how we are wired and their is no way to prevent it other than tricking it into doing what we want it to do. that's all i was trying to point out because i would rather see you up closer to 1800 to 2k cals a day so if you burn 500 that gives you 1500 to maintain your muscle
hey now their is no point in getting upset about it. you are still learning the process as well as your body and how it handles foods. what i want you to keep in mind is for a normal healthy sedimentary person it takes 2k cals a day for them to maintain themselves. that is no gain and no loss and they dont do a single thing at all. now you are an active person that trains hard works hard and takes care of your family. so that means you burn quite a few cals off the bat. so what i am trying to get you to balance is enough protein fat and carbs as well as cals to maintain your muscle healthily while letting you strip away fat. so when you drop those cals way to low and then you burn off a bunch ontop of barely taking any end that puts your body into starvation mode. this in turn turns off your fat burning process and your body starts to burn off its muscle. that's just how we are wired and their is no way to prevent it other than tricking it into doing what we want it to do. that's all i was trying to point out because i would rather see you up closer to 1800 to 2k cals a day so if you burn 500 that gives you 1500 to maintain your muscle
I realize that; I was abnormally sensitive yesterday after hearing about that trip and losing my friend. Definitely I'm hardly ever like that and my diet was better today but it will take me awhile longer to get through all that chicken. Thanks a million for caring. ~Trixie~
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