Qhams challenge thread

[guns01]

Re: Qhams challenge thread

still got in and knocked it out q. not a bad looking session

[qhams]

Re: Qhams challenge thread

____________

Wednesday

Breakfast
2 eggs
1 4 oz lean hamburger patty
1 slice of bacon
1 chicken sausage
1 small protein pancake
1 tbsp. fruit spread
coffee
lemon in water

Lunch
6oz porkchop
steamed veggies
1 apple

Workout
Was tired today. Allergies, poor sleep quality, etc. So I chased a pump more than anything.

30 Deg Incline DB Press Warm-Up: 20/5 30/5 40/5 50/5

Cable Flys 30/8,8,8,8 - super slow and controlled to feel the muscle
superset with
30 Inc. DB Press - 60/8,8,8,8

Side Lateral Raises - 25/8,8,8
superset with
Wide Grip Upright Rows - 60/8,8,8

Rope Pushdowns - 70/8,8,8
superset with
Close Grip Bench Press - 155/8,8,8

L-Sit Holds 3 sets of 40sec.

Left the gym feeling fresh and pumped. Felt good.

Post Workout
50 grams whey

[qhams]

Re: Qhams challenge thread

Tuesday Finish:

Lunch
2 pesto cod fish fillets
steamed veggies
banana

Snack
Packet of tuna

Dinner
Swiss steak
Brown Rice
Half a chicken breast

Snack
2 slices of easter ham
4 triscuit crackers with peanut butter on them

[qhams]

Re: Qhams challenge thread

Finish Monday

Lunch
Porkchop
Steamed Veggies

Snack
1 Packet of ranch flavor tuna

Dinner
Swiss steak had onion, bell peppers, and tomato in it.
Brown Rice

Snack
6 triscuit crackers
6 small slices of Colby cheese
6 small slices of easter ham

__________________________________________________ _____________

Tuesday
Breakfast
2 eggs
2 egg whites
1 chicken sausage
1 sslice ezek bread
1 really small pancake
1 tsp peanut butter
1 tbsp. fruit spread
coffee
lime in water

Workout
WU Lat Pulldown 65/5 80/5 95/5 110/3 125/3 140/1

Wide Pull-Ups 4, 15/2

Med Pull-Ups 4, 15/2

Close Pull-Ups 4, 15/2

1-arm DB Row 20/5 30/5 40/5 50/3 60/3 70/3 - 85/2,2,2,2,2

Deadstop Bentover Row Smith Machine - WU 95/5 145/3 195/1
Working Set Drop Set - 195/6 - 145/10 - 95/15

DB Curl 20/5 25/4 30/3 35/1 - warm-up sets
Working set - 35/6, 25/10, 12/20

Post Workout
50 grams whey

Taught a cardio conditioning class and participated.

Warm-Up and Mobility drills 10 minutes

On the movements we did 10,9,8,7,6, etc. to 1

Jumping Jacks
superset with
Dumbbell Curls

Lunge Overhead Presses
superset w.
V-Ups

Burpees
superset w.
Side Lateral Raises

Rock Climbers
superset w.
Overhead Tricep Ext.

Post Workout
25grams whey

[qhams]

Re: Qhams challenge thread

Saturday and Sunday were a blur...I am not going to lie some candy and cake found its way into my mouth.

________________________________________

Monday

Breakfast
4 eggs
Protein pancake
1 tbsp fruit spread
cofee
lemon with water

Workout
Killed it today. Finished feeling tired and good. Great pump in quads.

Back Squat - 45/5 95/5 135/5 175/5 205/5 225/8,8,8,8 - 90s rest

Goblet ATG Squat - 80/10,10,10
super set with
Vertical LEg Press - 3 plates each side/10,10,10 - rest 90s

Sled Push - 180lbs + sled - 4 laps

Post Workout
50 grams whey

[guns01]

Re: Qhams challenge thread

just tossing ideas out there q. their is about a dozen ways to skin this cat haha.

[qhams]

Re: Qhams challenge thread

Guns. I will keep that in mind moving forward. Next week I will see how I have progressed. If it isn't good then I will change it up, but right now everything is running smoothly for me and the sweet cravings are actually slowly disappearing.

Friday
Breakfast
3/4 cup of egg whites 25 grams protein
2 eggs
1 chicken sausage 12 grams protein
1 slice Ezekiel bread
1 tbsp. fruit spread
coffee and water with lemon

Taught a mobility and stretch class

Lunch
10oz sirloin steak
steamed veggies
black eyed peas

Workout
Really tired today this is 5th day in a row of strength training. I combined a bunch of stuff. Taking next 2 days off from training. Might get cardio in.

Bench Press 45/5 95/5 135/5 155/3 175/3 195/3 215/3 225/3 185/8 135/15

Sled Pushes - 7 laps

Pull-Ups 34 reps total

Upright Row - 50/10
w. leaning side lateral raises 15/10
w. machine side lateral raises 20/10 ---2 rounds of this

Prone Cobra - 45s hold 2 sets

L-Sit holds - 30 sec...trying to incorporate and learn some basic gymnastic poses 2 sets of these

Post Workout
50 grams whey

[guns01]

Re: Qhams challenge thread

I guess my current thought is keep carb intake below or no higher than protein intake. I have lowered my carb intake during the day with hopes that if a cheat meal or snack appears late in the day my macros will still be where they should. I know it is not ideal. Goal at this point is finding something that is relatively easy to maintain and get down to a low teen bodyfat percentage and then to get to single digits tighten the belt.

As far as a no carb day, again I could handle that during the day but in the evening is my battle. I will think about your suggestions. Again the main goal is to find something that I can stick to.

it's actually a pretty simple concept man. say your base cal for a day is 3000 cals. that is your maintaince point. you take away 10% of those cals and you get 2700. now you can eat pretty much anything you want throughout the day within those numbers. if you want it to be slower then you go 5% and wide open fast with no concern for muscle you can cut it by 20%. what i did with one of my female clients is i gave her 3 big meals that were in the range of 5-600 cals so that breaks down to no more than 1800 cals. then she had 3 snacks in the 1-150 cal range so that is an additional 300 cals. on days 7 and 8 she had no carbs whatsoever and it cut her daily cal intake to 20% for 2 days. then of course the cheat every 14-15 days as a cal plus up. she lost 44lbs in 12 wks.

[qhams]

Re: Qhams challenge thread

q since you have issues with snacking and stuff like that what do you think about doing a calorie reduction type plan? i use this type of approach with my normal clients where we do their base cals then take away 10-20% and i allow them to pretty much eat anything they want as long as they stay in their calorie range. i also add in 2 zero carb days each week so we can stoke the metabolism in a bit and we have a cheat every 14 days

I guess my current thought is keep carb intake below or no higher than protein intake. I have lowered my carb intake during the day with hopes that if a cheat meal or snack appears late in the day my macros will still be where they should. I know it is not ideal. Goal at this point is finding something that is relatively easy to maintain and get down to a low teen bodyfat percentage and then to get to single digits tighten the belt.

As far as a no carb day, again I could handle that during the day but in the evening is my battle. I will think about your suggestions. Again the main goal is to find something that I can stick to.

[qhams]

Re: Qhams challenge thread

Remainder of Thursday:
_____________________________________

Friday

Did a bodyfat check this morning. The results are not good but to be expected with my excessive carb intake and 1 week off training and diet.

Wt 176.7
Chest - 13mm
Ab - 20mm
Thigh - 12mm
BF - 14.3%
(I got a lot of different reading on the ab skinfold site everything as low as 15 and as high as 25...I took the median)
151.3 lbs lean muscle tissue
25.4 lbs fat tissue
Handheld bodyfat bioimpedance had me at 15.6%
Waist was 36.75
Arm was 15.75

Really disappointed in myself. My training is sufficient I think but my diet has got to improve in order to see some results.

I did a check on bodyfat this morning. Been working hard on diet and it is paying off...

Wt 174.3
Ch - 10.5
Ab - 20
Th - 13
Bodyfat - 13.8% (149.8 lbs lean muscle and 24.5 lbs fat mass)

Handheld had me at 13.5%.

Not sure if I have really leaned up this much but I am getting results and that is the key for me.

My waist appears leaner and vascularity in arms, calfs, chest is starting to reappear. I will keep trucking along. Will try and do a waist measure next Friday.

[guns01]

Re: Qhams challenge thread

q since you have issues with snacking and stuff like that what do you think about doing a calorie reduction type plan? i use this type of approach with my normal clients where we do their base cals then take away 10-20% and i allow them to pretty much eat anything they want as long as they stay in their calorie range. i also add in 2 zero carb days each week so we can stoke the metabolism in a bit and we have a cheat every 14 days

[qhams]

Re: Qhams challenge thread

So had some light insomnia Wednesday night so I ate a snack.

Triscuit crackers 4-6 of them
with some peanut butter on them
1/2 glass of goats milk - daughter drinks this stuff

Thursday
Breakfast
3/4 cup of egg whites
2 eggs
1 chicken sausage
1Protein pancake with less than a tbsp. of fruit spread and less than a tbsp of peanut butter on it
1 lemon in water
coffee

Lunch
2 salmon fillets
steamed veggies
1 apple

Workout
Deadlifts 135/5 175/5 205/4 225/4 245/3 265/3 285/2 305/1 335/1

So I supersetted deadlifts with various leg curls
Lying Leg Curls 50/8 60/8 70/8 80/8

Seated Leg Curls 50/15 75/10 100/4

Stanidng Leg Curls 10/12 10/12

DB Roman Deadlifts WU 50/5 60/4 65/3 70/2 80/1 ---- working set 80/10+5+6 (rest pause grip was failing me)

Post Workout
50 grams whey

Tennis - 1 hour

25 grams whey protein

Chiropractor for monthly check up

Dinner
Pork tenderloin and steak
steamed squash and zuchinni
steamed broccoli
Small lserving field peas

Snack
4 triscuits with small amount of Colby Jack cheese and chicken tenders on them. Yummy! I melted them in microwave.

[qhams]

Re: Qhams challenge thread

you are going to have a mini beast on your hands shortly then q. my youngest always asks my wife when he is eating if it is going to make his muscles grow like mine

That is funny. I try to explain to her why we should eat certain foods and she will repeat these things when she is eating sometimes.

[guns01]

Re: Qhams challenge thread

you are going to have a mini beast on your hands shortly then q. my youngest always asks my wife when he is eating if it is going to make his muscles grow like mine

[qhams]

Re: Qhams challenge thread

Wednesday Finish

Lunch
2 Country style pork ribs
steamed veggies

Class - taught a class and did some of the movements (mobility work, core work, conditioning, etc.)

Post Workout - 25 grams whey

Dinner
Pork tenderloin and sirloin steak
(funny thing is I grilled some steak and my 4 year old loves it. She had already eaten dinner by the time the steak was done...the steak is for my lunch...anyways she asks for some and for the next 30 min keeps coming back for more and more...she had to have eaten around 4-6 oz of steak. Too funny)
Steamed squash and zuchinni
Small serving of field peas