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nothing worse than wasting a cheat meal on shitty food .. I was at that chucky cheese place, it don't even smell good. little kids where ripen into that cardboard pizza too..
nothing worse than wasting a cheat meal on shitty food .. I was at that chucky cheese place, it don't even smell good. little kids where ripen into that cardboard pizza too..
Yeah I didn't over do it. I only had 3 slices and those pizzas aren't big. It was at least a supreme.
So today I plan on cheating some but going to try and keep protein high.
Wake up at 730am and had preworkout meal.
25 grams whey
Small Bowl of Cheks cereal with skim milk
Workout
Incline Press - 5 progressive warm-up sets working up at a 5 rep max
Dips - 1 warm up set and then 8 rep max
Low Incline DB Press - 1 warmup and then 10 rep max
Close Grip Bench - 1 warmup set then 10 rep max then stripped weight and got 4 more reps
Upright Bar Row - 4 progressive warmup sets then 15 rep max
Rope Pushdown - 1 warmup set then 1 working set of 15 reps
Pec Fly - 1 warmup set then 1 working set of 10
Machine Side Lat Raise - 1 warmup set then 1 working set of 20
EZ Bar Nosebreaker - 1 warmup set then 1 working set of 10
Side Lateral Raise - 1 working set of 10 reps
Bench Dip - 1 working set of 10 reps
Cable Side Lateral RAise - 1 working set of 10 reps behind back and then 5 reps with start at front of body
DB Nosebreakers - 1 working set of 8 reps
Had a nice pump and felt good leaving the gym. Just wanted to get a good pump and I stretched a lot between sets (hips and upper body). Feel really good now.
Post Workout Meal:
25 grams of whey
2 eggs
1 slice of sourdough bread
1 slice of fat free American cheese
1 slice of bacon
1 cup of coffee
1 slice of a cherry Danish pastry. Yummy.
All I can say about the remainder of the weekend is I had a fair amount of splurges...not the way to start out a transformation.
Also Sunday night my whole grill caught on fire AGAIN....had to put it out with extinguisher and lost 5 lbs of meat (ribs, porkchops, chicken breast)...tuna salad for me this week. Yippee!
q look at the aluminum foil pans. cook your meat in those until it is almost done, then throw it on your grill to sear it in with the flames. this will prevent flare ups and fires from the fat off the meat
Thanks guns01 for the tip. I need to clean my grill but its so cold outside I don't want to foul with it. It will be oven and skillet the rest of the week. I picked up some porkchops and found some newyork strip steaks on sale. yum!
1/26/15
Bfast
4 eggs
1 buffalo chicken sausage...that thing was good 12 gms protein and 2 gms fat
1/2 c oats with blueberries and milk
coffee with splenda and halfnhalf
lunch
tuna salad - eggs tuna mustard pickle relish
2 slices of Ezekiel bread
serving of steamed veggies
Workout
Squats 3x5
Deadlifts 2x5
Bulgarian squats 3X10
Leg Press 10,10,15
Standing leg curl 3x8
Roman Deadlift 3x8
Postworkout
50 grams whey
Snack
Picked daughter up after school and ran through BK with her. Got a grilled chicken sandwich with no mayo just mustard
Dinner
Santa fe chilli (lean ground beef, 3 types of beans, corn, and other stuff...wife made it)
Brocolli
I forgot to put yesterday I had a shake with milk before bed.
1/27
Breakfast
4 eggs
1 chicken sausage
1 protein pancake with 1 tbsp. of polanar fruit spread
coffee with splenda and half n half
Workout
I taught a conditioning class today. Did bodyweight stuff like planks and pushups, burpees, side shuffles, DB overhead push presses, DB bent over rows, cross countrys, vups, vup holds, etc.
I have had some neck pain the past 7 days or more. It has been horrible and I have trained through it. Well today it stopped me. I was suppose to work back and biceps today and skipped them and headed to chiro. Gonna have to rest the next several days and get this under control. Lots of pain in neck and trap area. I will probably just do light cardio and maybe some isolation work if it doesn't affect neck to much.
Post Workout
40 grams whey
Lunch
Tuna salad )eggs, tuna, relish, mustard)
2 slices Ezekiel bread
small serving of santa fe chilli
great job posting Hams! I love the diet too, it is something always lacked, my one weak point for sure
Yes I love food. I use to do low carb diets but have no will power to follow them anymore. I use to get burned out and then just pig out. This way I am not cutting anything out and it is easier to follow. Results are slower but I am happier.
Last year following same diet protocol I got down to 35" waist but had walking phenuomnia for almost 2 months (oct/Nov) and then was back on the wagon but then I got a week off at Christmas and fell off again lol...anytime I have idol time I tend to eat more and if its food I don't get very often I am more likely to splurge as well.
If I could stay injury free long enough I would love to get on a mild cycle and see what I could do.
Neck is filling better today but probably gonna rest and just try and get an hour of cardio in.
Breakfast
4 eggs
1 chicken tender (fried)
1 protein pancake
1 tbsp. of polonar fruit spread
coffee with splenda and halfnhalf
Lunch
Santa Fe Chilli
Snack
Santa Fe Chilli
Dinner
Bang bang chicken - wife made for first time....it was ok
brown rice
field peas
Metamucil
I didn't get enough veggies in today. Also no workout. Neck is still not great. Times it feels good and then I do something and it aggrevates it. I did walk for 20 minutes today...that's not enough.
Will try and do legs tomorrow but nothing that loads the back and no deadlifts or its many version...I have bad trigger points in mid traps and also in upper lats under the arm pit.
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