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View Full Version : This is me, and what i do



buddha_red
06-15-2002, 10:57 AM
Hey gang,

I joined a couple days ago, looks like this is one hell of a forum.
Some of you may know me from AR's forum, but for those that dont, HIYA!

I am still fat but i am contantly reading different forums and hitting the cardio 5 times a week. the fat is comming off great.

Figured i would introduce myself to everyone and get my routine posted.


5' 11"
255 LBS
30% BF taken last monday
(down 3 % from last month)


Supplements:

Creatine,(just started back)
Multi vit x 2 a day
1000mg Vit C pre workout,
400IU Vit E Pre workout
Xenadrine x 3 a day (nadda for me)
or
Dymetadrine x 3 a day (love it)
Flaxseed Oil x 2 a day in shakes cause its nasty




DIET::

breakfast= a protein shake+ 1 tbsp honey
39 g of protein 20 grams of carbs.
1 tablespoon Flaxseed oil

9 am = bowl of oatmeal (cinnamon (cant spell) and splenda)
2 egg whites 1 yolk scrambled
(until i get my egg powder heh)
32 oz water

10:30 = 1 Apple or some fruit, handful of cold lemon chicken
cut into cubes (1oz or so)
32 oz water

12:00 = Either chicken breast or steak, brisket or fish
1/2 cup green beans (cant stand most veggies)
1/2 cup green peas
32 oz water

2:00 = 1 apple or some fruit, and/or
4 low sodium crackers with thin peanut butter
Some days i add more or less protein/carbs
Totally depends on how i feel

4:00 = Protein shake 2 scoops+ 1 tbsp honey
39 g of protein 20 grams of carbs.


6:00 = Either chicken breast or steak, brisket or fish
1/2 cup green beans(cant stand most veggies)
1/2 cup green peas
32 oz water

One built in cheat day.
I set my max caloric intake that day to 1800,
which is still WELL below most ppl.

I just love one snickers bar and one sprite a week.
not one bag, one bar hehe its a trip huh?

CARDIO::
35 min of cardio 3 days a week at 145 BPM non weight days before food
25 min of cardio 3 days a week at 145 BPM weight days POST weights
do the talk test, if you can talk but not sing, your burning fat

TRAINING:: Weight Days

I hold a count of 3 at maximum load each rep

Bench press 12 reps @ 3 sets
Dumbbell Shoulder 12 reps @ 3 sets
Bend over Row 12 reps @ 3 sets
Leg Ext 12 reps @ 3 sets
Leg Curls 12 reps @ 3 sets
Leg Press 12 reps @ 3 sets
Cable Row 12 reps @ 3 sets
Hammer Chest decline 12 reps @ 3 sets
Squats 12 reps @ 3 sets
Ball Crunches 15 reps @ 3 sets
Prone bridge Hold 20 count @ 3 sets


I hope i spelled the last one correctly. Heh they make a fat boy shake.

If at any time i can share any info with anyone i am more than happy to.

This routine wasn’t created by me, i bought some training at my gym so i would learn how to workout and not rip, tear or break something .

I am really pleased with it, I increase my weight every day i train. Heh I am enjoying it since that ends quickly =)

Any tweaks or thoughts is always welcome, nothing i do is set in stone (besides drinking water lol)

Gear101*
06-15-2002, 11:04 AM
might cut some of the fruit out and add in a 1/2 cup of almonds
but i love fruit too.. it's the only sweets i get.. well plus low fat yogurt ice cream..

Taz30
06-15-2002, 02:47 PM
I have to go with Gear101 on this. Ever since i've heard that fruits should be avoided for faster fat loss i've dropped them from my diet when i'm leaning out and it does make quite a difference. From what i understand, the natural sugar in fruit(fructose) is worse than table sugar.

Welcome bro!

buddha_red
06-15-2002, 06:34 PM
I will start that today.

heh its a nightmare to keep fresh fruit anyways.. mushy apples and bannannas yuk


thanks everyone!

buffgrandpa
06-15-2002, 07:31 PM
Yup, Gear101 is right. I don't know a lot about AAS yet but I do know alot about loosing a huge amount of fat (100# in 2 years) Unless you are one of the very lucky ones, and by your stats I'm guessing your not, even cutting out the friut may not lower your carbs far enough. Shoot for 20gms per day max and go lower if you have to like I did.

winnie
06-15-2002, 07:35 PM
W...2...MC!!!

madchemist36
06-15-2002, 11:16 PM
hey man thats an awsome fuking routine. keep your good work up.

jtunderdog
06-16-2002, 12:59 AM
hey bro. I got a couple goodies for ya. Drink lots of water. Many studies show that just eight ounces of water really helps fight appetite. Will help with carb cravings. Also try eating higher fiber foods they will help with appetite too. As far as fruit goes, I love it too but be careful with those insulin spikes they do seem to help in fat uptake, according to most studies I have read anyway. I eat lots of sunflower kernels. Just try to get lightly or unsalted. Most nuts and seeds have monounsaturated fat which is actually food for lowering bad cholesterol. I love them and they are quite addictive. Good luck bro.

madchemist36
06-16-2002, 02:07 AM
damn man i give u props again because that is an awsome routine. good luck

Zeca
06-16-2002, 07:48 AM
Welcome to MC bro!

sasha
06-16-2002, 11:33 AM
just thought in regards to the fruit/ carbs.. this may be of some help of what to try in take in more of...

"We eat more than we need at a sitting because we may have to go a period of time without food, even though the body’s energy needs are constant. This makes insulin and its storage functions necessary. Insulin takes the excess glucose to the muscle to be stored as glycogen. Insulin also takes excess glucose to the liver where it may be stored as liver glycogen, or converted to fatty acids and stored in adipose tissue. Without insulin, eating would have to be continuous, much like a hummingbird, because we would have no means of storing and retrieving energy.

This process of storing energy for later makes the serum glucose levels fall again. As a result, insulin levels drop (over approximately one hour) and glucagon is released from the pancreas. This hormone stimulates the release of glycogen and fatty acids into the blood. Thus, the energy that was stored is later retrieved. The net amount of fat in storage at the end of the day is dependent only on how many calories were eaten vs. how many were burned. Proponents of this misconception are often those who believe in eating a high protein diet in an effort to either gain muscle or avoid/lose fat. The irony is that protein stimulates insulin secretion too (it just so happens that insulin is involved in protein synthesis, which requires amino acids to occur). Oddly, this fact is never mentioned by the anti-carbohydrate, high–protein hordes.."


there are two types of carbohydrates - low-risk (low glycaemic) or moderate-risk (high glycaemic)... category a food falls into depends on the amount of carbohydrate present in the food and the amount of fibre it contains....ow carbohydrate and high fibre/water content foods are low-risk and it is those foods that you should select.....
wherever possible..these include…
(low risk)

lettuce
capsicum
mushroom
onion
cabbage
broccoli
cauliflower
asparagus
egg-plant
lentils
chick-peas
apples
apricots
oranges
melon
cherries
grapes
pears
strawberries


moderate risk foods (which can still be eaten, but in smaller amounts) include …

baked beans
carrots
corn
potatoes
sweet potato
peas
banana
date
figs
biscuits
bread
doughnut
muffin
pasta
rice
tacos/tortillas
relishes
fruit juices


sasha