lsuillini's online training journal (comments welcome)

[lsuillini]

Wednesday Diet

Meal One
1 wheat bagel w/fat free cream cheese
2 scoops whey protein w/skim milk (46g protein)
1 glass OJ

Work Out 1 1/2 hour after meal one

Meal Two
pwo shake 2 scoops whey (46g)

"Meal Three"
1 banana

Meal Four
1 personal chicago style deep dish pizza with spinach, tomato, and cheese.

Several beers at the bowling alley

Not the best day. I was on the road a lot yesterday, and could barely fit my workout in, let alone good meals. I'll do better tomorrow.

[nozzle]

Hi Isuillini! Welcome to the boards.

Just looking at your diet. You obviously know that it needs a little improvement. But the one thing that is most significantly lacking is your PWO shake.

Have you read Window of Opportunity and Dextrose, Maltodextrin & Sodium - an in Depth Analysis and PWO Shake Calculator articles/posts? Your PWO shake is vitally important. I'd suggest that you read these and incorporate into your diet.

Sorry to hear about the unemployment! Hope things look up soon.

[Frenchie]

Hi Isuillini!!

Welcome to ABC!! [img]/forum/images/graemlins/cool.gif[/img]

As nozzle mentioned, you're missing simple sugars (maltodextrin and dextrose) as well as sodium in your PWO shake. Be sure to read the articles she referenced for more info. [img]/forum/images/graemlins/wink.gif[/img]

As for your diet, you may want to check these great articles. It should give you a good basis on proper nutrition to maximize muscle gains:

13 Week Hardcore Fat Burning Diet
Customizable Mass Diet


Enjoy the reading!! [img]/forum/images/graemlins/laugh.gif[/img]

[lsuillini]

Thanks for the tips... I'll check out those articles. You guys are probably right about my pwo shake. Look for some changed when the supplements arrive in the mail.

Quick question... where can I find dextrose and maltodextrin online? Can anyone give me a site and the name of the right supplement for me to use?

[lsuillini]

ok, here is thursday's diet. It's an off day because of the knee again. I am about to head off to the gym to finish off week 8 of the shoulder blitz. Awesome workout, go do it today!

Meal One
1 bagel w/fat free cream cheese
2 scoops protein power w/ kim milk (50g protein)
1 glass OJ

Meal Two
8 oz chicken breast
4 oz bell peppers

Meal Three
Turkey sandwich on wheat.
1 cup lowfat yogurt

Several beers

I drink tons of water throughout the day, because my roomate works for a bottled water company and we get all the bottled water we can handle for free. Lucky me. Anyways, off to visit the alma mater tonite. Go Illini and Geaux Tigers!

Ugh.. looking at that is not pretty... I'll do better tomorrow.

[Frenchie]

[ QUOTE ]
Quick question... where can I find dextrose and maltodextrin online? Can anyone give me a site and the name of the right supplement for me to use?

[/ QUOTE ]

You can find both at supplementdirect.com:
Dextrose
Maltodextrin

[lsuillini]

Thanks for the tip. These guys charge an arm and a leg for shipping and handling! I think I might be better off at the dreaded GNC. Oh well.

[lsuillini]

Ok, here is my new chest/tri workout for the next 4 weeks. I have to give credit to GetPsycho, because I basically borrowed it from him.

Chest

BB Flat Bench
15 x 135
12 x 145
10 x 155
8 x 165

Incline Hammer Strength
15 x 100
12 x 110
10 x 120
8 x 130

Incline Flys
12 x 20
10 x 25
8 x 30

Cable Crossovers
15 x 35
12 x 45
10 x 50
8 x 60

Tris

Cable Push downs
15 x 90
12 x 100
10 x 110
8 x 120

Skull Crushers
15 x 40
12 x 40
8 x 60
6 x 60

Dumbell Kickbacks
12 x 15
12 x 15
12 x 15

Abs
Restistaball Crunches x 10 superset with
side bends with 5-10lb weight 10 times each side
4 sets, no rest

[lsuillini]

Here's my new back and biceps workout, y'all.

Back

Pull ups
8 reps
8 reps
6 reps
5 reps

DB pull overs
30lbs. each DB x 10
30lbs. each DB x 10
35lbs. each DB x 10
35lbs. each DB x 10

Hammer Strength One Arm Rows
10 x 55lbs. each side
10 x 65lbs. each side
10 x 75lbs. each side
10 x 85lbs. each side

Goodmornings
8 x 95lbs.
8 x 105lbs.
8 x 115lbs.
8 x 125lbs.

Biceps

21s
45lbs
50lbs
50lbs
45lbs

Pronated Hammer Curls
10 x 20lbs.
10 x 20lbs.
10 x 20lbs.

1 1/4 ez bar cable curls
8 x 40
8 x 45
8 x 50
8 x 55

[lsuillini]

Just ordered some dextrose and malto. I hope this stuff works as good as you guys say it does. [img]/forum/images/graemlins/laugh.gif[/img]