Rico's New journal - the "No More Gut" campaign Part II (Comments please...) - Page 3

RicoCPA · #21 10-20-2003, 10:25 AM

Monday 10/20/03 (Week 3 of 12)

DIET
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7:00AM - 2 1/2 scoops Whey w/ 12 oz. water, Multivitamin, fish oil pill, 5 g creatine, 1 serving Swole v.2
9:00AM - 2 eggs fried, 3 strips turkey bacon, one tortilla wrap (I just wasn't in the mood for oatmeal today, so I guess this is a mini cheat meal)
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
11:00AM - 2 scoops Whey, 1 tbsp flax oil
1:30PM - 6 oz. chicken breast, 2 cups cooked broccoli
3:30PM - Green Tea (Need caffine, falling asleep!!)
5:00PM - 1 can of tuan filet in olive oil, i tbsp low fat mayo, 1 whole wheat wrap, hot sauce
6:45PM - 1 serving Swole v.2
8:15PM - PWO Shake
9:30PM - .45 lbs ground turkey breast, 1/3 green pepper, 1/4 red pepper, 1/2 celery stalk, 1/4 cup shredded cheddar cheese
10:30 - ZMA

Total Macros (cal/f/c/p) = 2,448 / 95 / 91 / 301 (35%/15%/50%)

WORKOUT
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7:00PM
WARMUP: 6 minutes on Elliptical machine, 5 minutes stretching 
Chest
BB Bench Press - Flat = WU: 10x95 10x150, 8x165, 5x180 + 30 sec SS @ 135
BB Bench Press - Incline = 10x115, 8x125, 5x135
DB Flys - Flat = 10x30
DB Flys - Incline = 10x30
DB Flys - 12x20

Shoulders
Seated DB Press = 10x25, 8x30, 6x35
Standing Lateral Raises = 10x20, 8x25, 6x25
DB Shrugs = 10x60, 8x70, 6x80 + 30 sec SS @ 40

Triceps
Cable Pressdowns = 10x60, 8x70, 6x80
DB Kickbacks = 15x15, 14x15, 13x15

RicoCPA · #22 10-20-2003, 03:01 PM

[ 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!!

[/ QUOTE ]

I may switch it up a bit after the end of week 3. The 12 Week Fat Burining Workout calls for me to replace the DB Rows with Seated Cable Rows, I may add in some Dead Lifts then.

RicoCPA · #23 10-21-2003, 08:56 AM

Tuesday 10/21/03 (Week 3 of 12)

DIET
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Meal 1
6:30AM - 2 1/2 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).
Meal 2
10:30AM - 2 scoops Whey w/ 12 oz. water, 1 tbsp flax oil
Meal 3
1:00PM - .45 lbs ground turkey breast, 1 cup cooked brown rice, 1/3 green pepper, 1/4 red pepper, 1/3 celery stalk (all chopped)
3:00PM - Green Tea
Meal 4
5:00PM - 1 cup Perdue Short Cuts Chicken, 1 whole wheat tortilla, 1 tbsp low-fat mayo, hot sauce
7:30PM - 1 serving Swole v.2
Meal 5
8:30PM - 4 oz. chicken breast, 1 can chunk light tuna, 1/3 red pepper, 1 stalk celery, 1 scallion, 1/4 cup shredded cheddar cheese
10:15PM - ZMA, 5 g glutamine
Meal 6
11:00PM - 1/2 cup low-fat cottage cheese, 1 scoop whey BLEH! I hate plain cottage cheese (without pineapple mixed in). I can't have the pineapple CC because I'm cutting (too much sugar for pre-bed). I'll have to try some blended protein next time. 
About 4 L of water total during the day and during workout.

Total Macros (cal/f/c/p) = 2,284 / 66 / 125 / 306 (25%/25%/50%)

WORKOUT
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7:00PM

Lying leg lifts - 30 + hold legs in air 30 secs
Crunches - 35
Twisting Crunches - 35 each side
Crunches - 35

20 minutes HIIT on elliptical machine
10 minutes cool down; walk on treadmill (start at 3.5 mph and decrease .5 every 2.5 minutes)

RicoCPA · #24 10-22-2003, 08:52 AM

Wednesday 10/22/03 (Week 3 of 12)

DIET
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Meal 1
6:30AM - 2 1/2 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).
Meal 2
10:30AM - 2 scoops Whey, 1 tbsp flax oil
Meal 3
1:15PM - .45 lbs ground turkey breast, 1 cup cooked brown rice, 1/3 green pepper, 1/4 red pepper, 1/3 celery stalk (all chopped), 1/2 cup salsa
3:45PM - Green Tea
Meal 4
5:00PM - 1 can tuna in olive oil, 1 whole wheat wrap, 1 tbsp low-fat mayo, hot sauce I know my EFA's a little too high now. I just bought some tuna in water now to use instead of the oil. Gotta fininsh the last can of oil packed tuna tomorrow or Friday
Meal 5
8:15PM - PWO shake, 5 g creatine, 5 g glutamine, 500 mg vit. C, 400 IU vit. E
Meal 6
9:00PM - 6 oz. chicken breast, 1/3 red pepper, 1/2 stalk broccoli, 1/4 cup shredded cheddar cheese
10:30PM - ZMA
Meal 7
11:30PM - 1/2 cup cottage cheese, 1 scoop whey w/ 8 oz water
Total Macros (cal/f/c/p) = 2,845 / 88 / 187 / 331 (28%/26%/46%)

WORKOUT
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7:00PM

WARMUP: 6 minutes on Elliptical machine, 5 minutes stretching 

Squats - 10x165, 8x180, 6x200, 6x225 + 5 5 sec. negatives @ 135
Leg Extensions - 10x115, 10x125, 10x135 + 25 sec static strip @ 90
SLDL - 10x145, 8x160, 6x185, 4x205
Lying Leg curls - 10x90, 10x100, 8x100 (rest pause) 2x100
Seated Calf Raises, supersetted w/ Reverse Calf Raises - 10x100/30, 10x100/30, 10x100/30, 8x120/20, 6x140/15
**** that work out felt great tonight. I felt like I could just keep going. I may have to try to up the weight more next week.

RicoCPA · #25 10-23-2003, 08:49 AM

Thursday 10/23/03 (Week 3 of 12)

DIET
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Meal 1
6:30AM - 2 1/2 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).
Meal 2
10:30AM - 2 scoops Whey w/ 12 oz water, 1 tbsp flax oil
Meal 3
1:15PM - 6 oz. chicken breast, 1 cup brown rice, cooked, 1/3 red pepper, 1/2 stalk broccoli, 1 tbsp low-fat ranch sauce, hot sauce
3:45PM - Green Tea
Meal 4
5:00PM - 1 can of tuna fillet packed in olive oil, 1 tbsp low-fat mayo, hot sauce
6:45PM - 1 serving Swole v.2
Meal 5
9:00PM - .6 lbs ground turkey breast, 1/2 red pepper, 1 jalapeno pepper, 1/2 cup salsa, 1/3 cup shredded cheddar cheese, 4 cups romaine lettuce, 3 tbsp lite ranch
10:30PM - ZMA
Meal 6
11:15PM - 5 g glutamine, 1/2 cup low-fat cottage cheese, 1 scoop whey

Total Macros (cal/f/c/p) = 2,615 / 110 / 122 / 301 (35%/20%/45%)

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

Lying leg lifts - 30 + static hold 30 secs
Crunches - 40
Twisting Crunches - 40 each side
Crunches - 40

20 minutes HIIT on elliptical machine
10 minutes cool down; walk on treadmill (start at 3.5 mph and decrease .5 every 2.5 minutes)

Scott B · #26 10-23-2003, 09:02 AM

Rico, I read the first part of your journal and the last part and you've made some major improvement. One question - what's a reverse calf raise?

RicoCPA · #27 10-23-2003, 10:44 AM

Scott,

They hit the front, on your shins. It's a killer.

Click this:

Reverse Calf Raises

[ QUOTE ]
Scott B said:Rico, I read the first part of your journal and the last part and you've made some major improvement

[/ QUOTE ]

 Yeah, great improvement on legs, but I'm not happy with the chest. Flat Bench, OK. My incline sucks. I hate incline!!! [img]/forum/images/graemlins/mad.gif[/img]

RicoCPA · #28 10-24-2003, 09:03 AM

Friday 10/24/03 (Week 3 of 12)

DIET
------------------------------------------------------------
Meal 1
6:30AM - 2 1/2 scoops Whey w/ 12 oz. water, Multivitamin, 1 serving Swole v.2
8:30AM - 1 pkg instant plain Oatmeal, 1 tbsp flax oil, fish oil pill
(Meal one is split because I had to leave to get the train, the oatmeal is eaten as soon as I get into work).
Meal 2
10:30AM - 2 scoops Whey w/ 12 oz. water, 1 tbsp flax oil
Meal 3
1:45PM - 6 oz chicken breast, 2 cups steamed broccoli
Meal 4
5:00PM - 1 cup Perdue Short Cuts Chicken, 1/3 cup shredded mozzarella cheese.
Meal 5
9:00PM - 3 oz. shredded chicken
Meal 6
10:00PM - .45 oz. chicken breast, 3 cups romaine lettuce, 1/4 cup shredded cheddar cheese, 2 tbsp lite jalapeno ranch dressing
11:00PM - ZMA
Meal 7
11:30PM - 1/2 cup Cottage Cheese, 1 scoop Whey
Total Macros (cal/f/c/p) = 2,092 / 80 / 54 / 301 (35%/10%/55%)

WORKOUT
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Taking the night off tonight to see some old friends, will workout tomorrow morning instead.

schless · #29 10-24-2003, 04:44 PM

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
1 pkg instant plain Oatmeal

[/ QUOTE ]
[img]/forum/images/graemlins/ooo.gif[/img]

[/ QUOTE ]

Here are the ingredients:

Whole grain rolled oats (with oat bran), Calcium Carbonate, Salt, Guar Gum, Carmel Color, Reduced Iron, Niacinamide, Pyridoxine Hydrochloride, Vitamin A Palmitate, Riboflavin, Thiamin Mononitrate, Folic Acid.

Is there that much difference in this and plain "Quaker Oats"???

[/ QUOTE ]

As long as you're eating the plain instant, it's not too bad. It's pretty close to Quaker Old Fashioned Oats with the exception of sodium. There's none in a 1/2C (dry) serving of Old Fashioned Oats, yet 105mg of sodium in an equivalent plain instant serving. Another benefit to Old Fashioned is that it's 100% whole grain. Unprocessed, so nothing is stripped from it. But, if you compare fiber, sugar, protein, etc., they are pretty close to one another. I would always vote for regular oats over instant, but if for some reason you just have to use instant, then just be sure to steer clear of the flavored ones - they've usually got 12g or more of sugar in them!

BTW - your journal looks great! Keep it up! It's a great way to watch and measure your progress! [img]/forum/images/graemlins/smile.gif[/img]

RicoCPA · #30 10-27-2003, 09:20 AM

I just got a HUGE (2 1/2 lbs) container of Quick Oats, which only ingredient is 100% Rolled Oats. I just finished the last pack of Instant Oatmeal this morning.

Oh, Schless, I'd never get that "flavored" stuff. I know they have tons of sugar.