Rico's New journal - the "No More Gut" campaign Part II (Comments please...)

[RicoCPA]

Frenchie,

I'm pretty sure there is only 1 gram of sugar per serving, which is 2 tbsp.

I tried to get on fitday to double check but, it's in it's daily routine of the server being too busy.

[GetPsycho]

yeah, with low fat ranch the sugar is low. but frenchie is right MOST dressings with low fat just means MORE SUGAR [img]/forum/images/graemlins/tongue.gif[/img]

www.calorieking.com/foods has the info on ranch

[RicoCPA]

OK, due to the weekend trip I was on (got home yesterday) I didn't get to the gym or eat well yesterday. (See my post on my Bad Weekend in the Members Discussion section)

Tuesday 10/14/03 (Week 2 of 12)

DIET
------------------------------------------------------------
6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine, 1 serving Swole v.2
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
10:30AM - 2 scoops Whey w/12 oz. water, 1 tbsp flax oil
1:30PM - 2 cups steamed broccoli, 6 oz. chicken breast
4:15PM - Green Tea
4:45PM - 1 can tuna filet in olive oil, 1 whole wheat wrap, 1 tbsp low-fat mayo, hot sauce
6:45PM - 1 serving Swole v.2
8:30PM - PWO shake, 5 g creatine, 5 g glutamine, 500 mg vitamin C, 400 IU vitamin E
9:45PM - 6 oz chicken breast, 3 cups romaine lettuce, 1/4 cup shredded cheddar cheese, 2 tbsp of "Lite done Rite" Ceasar
11:00 - ZMA
11:45 - 2 scoops Whey w/ 12 oz. water and 1 tbsp flax oil

Total Macros (cal/f/c/p) = 2,708 / 110 / 116 / 315 (37%/17%/46%)


WORKOUT
-----------------------------------------------------------
7:00PM

Chest
BB Bench Press - Flat = 10x145, 8x160, 6x175 + 30 sec static strip @ 135
BB Bench Press - Incline = 10x125, 8x125, 6x125 + 30 sec static strip @ 115
DB Flys - Flat = 9x45
DB Flys - Incline = 9x35
DB Flys - 12x20

Shoulders
Seated DB Press = 10x30, 6x30, 6x30
Standing Lateral Raises = 10x15, 8x20, 6x25
DB Shrugs = 10x60, 8x70, 6x80 + 30 sec static strip @ 50

Triceps
Cable Pressdowns = 10x60, 8x70, 6x80
DB Kickbacks = 17x10, 12x15, 10x15

<font color="blue">I was not very happy with this workout, I barely increased any weight and struggled with Incline Bench and Shoulder DB Presses. I guess that shows the effects of my weekend of drinking. Thus, one of my goals is to give up heavy, binge drinking for good. </font>

[RicoCPA]

Wednesday 10/15/03 (Week 2 of 12)

DIET
------------------------------------------------------------
6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine, 1 serving Swole v.2
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
10:30AM - 2 scoops Whey w/ 12 oz. water, 1 tbsp flax oil
1:00PM - 6 oz. chicken breast, 1/2 celery stalk, 1/2 half green pepper, 1/2 cup brown rice (cooked)
5:00PM - 1 can tuna filet in olive oil, 1 tbsp low-fat mayo, 1 whole wheat wrap, hot sauce
6:45PM - 1 serving Swole v.2
8:15PM - PWO shake, 5 g creatine, 5 g glutamine, 500 mg vitamin C, 400 IU vitamin E
10:00PM - .65 lbs Ground turkey breast (prior to cooking), 3 cups romaine lettuce, 1/4 cup shredded cheddar cheese, 2 tbsp Lite Jalapeno Ranch dressing
10:45PM - ZMA
11:30PM - 2 oz. chicken breast, 3 large shrimp, 1 cup romaine lettuce, 5 g glutamine
Total Macros (cal/f/c/p) = 2,778 / 104 / 128 / 329 (33%/19%/48%)

WORKOUT
------------------------------------------------------------
7:00PM

<font color="blue">WARMUP: 7 minutes on Elliptical machine </font>

Squats - 10x150, 8x165, 6x180 + 5 (5sec) negatives @ 115
Leg Extensions - 10x90, 10x90, 10x90 + 30 sec static strip @ 45
SLDL - 10x135, 8x155, 6x175
Lying Leg curls - 10x70, 10x80, 8x90
Seated Calf Raises - 10x90, 10x90, 10x90, 8x105, 6x120

<font color="blue">This workout felt so much better than Tuesday night's. I know I can even go heavier than I did tonight, I just wanted to make sure I didn't overdo it, considering its only my second week back.

I plan on not drinking any ALCOHOL this weekend either, so I can't wait for next week's workout. Should feel better than I did this past Monday.</font>

[RicoCPA]

Thursday 10/16/03 (Week 2 of 12)

DIET
------------------------------------------------------------
6:30AM - 2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine, 1 serving Swole v.2
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
11:30AM - 2 scoops Whey w/ 12 oz. water, 1 tbsp flax oil <font color="blue">(Late on eating this due to meeting) </font>
1:45PM - .65 lbs of ground turkey breast (prior to cooking), 1 whole wheat wrap, 1/4 cup shredded cheddar cheese, 2 cups romaine lettuce. <font color="blue">The only reason I know it's .65 lbs is because the package said 1.30 lbs and I used half for dinner last night...LOL)</font>
5:00PM - 1 cup Perdue short cuts chicken breast, 1 tbsp low-fat mayo
7:00PM - 1 serving Swole v.2
8:00PM - 6 oz. chicken breast, 3 cups romaine lettuce, 1/4 cup shredded cheddar cheese, 2 tbsp lite jalapeno ranch dressing, 1/4 salsa
9:30PM - ZMA
10:30PM - 2 scoops Whey w/ 12 oz. water, 1 tbsp olive oil, 1 cup romaine lettuce, 5 g glutamine

Total Macros (cal/f/c/p) = 2,256 / 87 / 73 / 309 (34%/13%/53%)

WORKOUT
------------------------------------------------------------
7:00PM

<font color="blue">Unfortunately my girlfriend was sick tonight, infection in her tooth and was home on pain killers and I had to go to her place to help her out so I didn't make it to the gym. I am going on Friday. Hopefully I can make it up over the weekend, but I doubt it because I'll be out of town.

I should be able to keep on the diet this weekend, so I happy about that. </font>

[RicoCPA]

Friday 10/17/03 (Week 2 of 12)

DIET
------------------------------------------------------------
6:30AM - 2 1/2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
10:30AM - 2 scoops whey w/ 12 oz. water, 1 tbsp flax oil, 5 g creatine
1:15PM - 6 oz. chicken breast, 1/2 cooked brown rice, 1/4 cup salsa, 1/4 cup shredded cheddar cheese and a few hot pepper rings
5:00PM - 1 can tuna filet in olive oil, 2 tbsp of low fat mayo, 1 whole wheat wrap
6:45PM - 1 serving Swole v.2
8:30PM - PWO shake, 5 g creatine, 5 g glutamine, 500 mg vit. C, 400 IU vit. E
10:15PM - 1 can Albacore tuna in water, 2 cups romaine lettuce, 1/4 shredded cheddar cheese, 2 tbsp lite olive oil vinaigrette dressing
11:30PM - ZMA
12:00AM - 2 scoops Whey, 1 cup romaine lettuce
Total Macros (cal/f/c/p) = 2,704 / 115 / 130 / 285

WORKOUT
------------------------------------------------------------
7:00PM
<font color="blue">WARMUP:6 minutes on the Elliptical machine</font>
Back
Lat Pull Downs - 10x90, 10x90, 10x90, 8x110, 6x110
One Arm DB Rows - 10x55, 8x65, 6x75
Bent Over Laterals - 10x20, 10x20, 10x20

Biceps
BB Curls - 10x55, 8x65, 8x75
Concentration Curls - 10x15, 8x20, 6x25
Preacher curls - 10x55, 8x60, 6x60

Forearms
BB Wrist Curls - 10x55, 8x65, 6x75
Reverse BB Wrist Curls - 10x45, 8x55, 6x55

[IronKnuckle]

[ QUOTE ]
WORKOUT
------------------------------------------------------------
7:00PM

Back
Lat Pull Downs -
One Arm DB Rows -
Bent Over Laterals -

Biceps
BB Curls -
Concentration Curls -

Forearms
BB Wrist Curls -
Reverse BB Wrist Curls -


[/ QUOTE ]
You're deadlifting on leg days but I don't see any other lower back stuff. [img]/forum/images/graemlins/frown.gif[/img] I would suggest some cable deads. and maybe adding another move for biceps. [img]/forum/images/graemlins/laugh.gif[/img]

[ QUOTE ]
Squats - 10x150, 8x165, 6x180 + 5 (5sec) negatives @ 115
Leg Extensions - 10x90, 10x90, 10x90 + 30 sec static strip @ 45
SLDL - 10x135, 8x155, 6x175
Lying Leg curls - 10x70, 10x80, 8x90
Seated Calf Raises - 10x90, 10x90, 10x90, 8x105, 6x120

I plan on not drinking any ALCOHOL this weekend either, so I can't wait for next week's workout.


[/ QUOTE ]

I would add another calf move. Calf raises on a box are my favorite. toe press is good too.

Good job on dropping the alcohol!! You're officially hardcore in my book. Keep up the good work! [img]/forum/images/graemlins/grin.gif[/img]

[RicoCPA]

[ QUOTE ]
You're deadlifting on leg days but I don't see any other lower back stuff. I would suggest some cable deads. and maybe adding another move for biceps.

[/ QUOTE ]

<font color="green">The Stiff Legged Dead Lifts are primarily for your Hamstrings. I know they work the lower back a bit, but I think it's mostly the legs... Here's a quote from the exercise page</font>

"These emphasize the hamstrings and also work the glutes and lower back."

[ QUOTE ]
I would add another calf move. Calf raises on a box are my favorite. toe press is good too.

Good job on dropping the alcohol!! You're officially hardcore in my book. Keep up the good work!

[/ QUOTE ]

<font color="green">Yeah, I've been thinking about adding standing calf raises or super setting with reverse calf raises.

Thanks for the compliment. It'll be hard to not drink beer on Sunday....I'll be at the Giant vs. Eagles game, but I'll just bring my trusty water bottle!! [img]/forum/images/graemlins/wink.gif[/img] </font>

[IronKnuckle]

[ QUOTE ]
The Stiff Legged Dead Lifts are primarily for your Hamstrings. I know they work the lower back a bit, but I think it's mostly the legs... Here's a quote from the exercise page


[/ QUOTE ]
In that case, you are probably neglecting your lower back. If you're just starting out, it shouldn't be too much of a problem but I would watch down the road, it may begin to hinder your progress.
Keep that water bottle handy!!

[RicoCPA]

WEEKEND

Kept up with my diet over the weekend. It was a little more spaced out with the meal timing (a lot not under my control), but didn't do too bad. I was away visiting friends in CT for the weekend and was running around a lot.

I maintained my carb and protein intake and may have lacked somewhat on the fat intake.

The worst things I had over the weekend was a few diet sodas and a cheeseburger (the golf course grill didn't have any chicken breast). The best thing of all is that I DIDN'T HAVE ONE DROP OF ALCOHOL!!! [img]/forum/images/graemlins/grin.gif[/img] Not one beer, not one glass of wine or mixed drink. It wasn't too tempting while tailgating at the Giants / Eagles game, probably because the friends I was with are not big drinkers.

Next Sunday will be the real test...Eagles home game and the guys I tailgate with there are BIG drinkers, but I think I can do it.