The HYPERplasia Challenge: Pacman and THE cut

[Pacman]

Diet Results

As stated, I am really trying to concentrate on eating healthy, tracking what I eat, and having good ratios in the process.

So far, since Wednesday, I think things have gone well with a few exception.

<font color="red">Wednesday </font>
I was hungry. [img]/forum/images/graemlins/grin.gif[/img] I got 3009 calories total.
34%C 38%P 28%C
Only 19g fiber. [img]/forum/images/graemlins/smirk.gif[/img]
Over 5%(8%)sat. fats. [img]/forum/images/graemlins/confused.gif[/img]
I had 272g carb, 279g protein, and 93g fat.
This would be my highest totals to date.

<font color="red">Thursday </font>
Big drop here by 500 calories. 2514 total calories.
42%C 30%P 27%F
34g fiber! [img]/forum/images/graemlins/cool.gif[/img]
5% sat. fats. [img]/forum/images/graemlins/cool.gif[/img]
I had 289g carb, 181g protein, and 73g fat.
A little much on the fat but it was some good HDL busting omega fat.

<font color="red">Friday </font>
Back up a bit here. 2847 total calories.
43%C 35%P 22%F
35g fiber!
5% Sat. fat
I had 331g carb, 244g protein, and 66g fat.
Better ratio here. Need to trim down the carbs a bit.

<font color="red">Saturday </font>
2784 calories.
46%C 37%P 17%F
41g fiber.
4% Sat. fat! [img]/forum/images/graemlins/laugh.gif[/img]
350g carb, 247g protein, 51g fat
Too little fat here. Bummer. [img]/forum/images/graemlins/tongue.gif[/img]

<font color="red">Sunday </font>
2073 calories.
33%C 35%P 32%F Crazy distribution b/c I followed my usual meal plan despite missing one carb meal.
19g fiber
5% Sat. fat
187g carb, 177g protein, 71g fat
Horrible. Horrible. I missed a whole meal b/c I was running late for church! The wife and kid were getting after me, to hurry up. Sadly.


Very much back on track today.

My diet follows the usual routine of:
Wakeup: Protein Shake w/water
Meal 1: Oatmeal w/no fat, plain yogurt, splenda, cinnamon and no fat milk
Meal 2: Some sort of snack. Peanuts, apple, or banana
Meal 3(Pre-work.): Carb, green veggie, meat
Meal 4(Post-work): Protein shake, malto, dextro
Meal 5: Carb, meat, green veggie
Meal 6: Light Carb, Serious greens, protein
Meal 7: flax, natty pb maybe no carb, fat milk to wash the PB

Carb - Usually wheat pasta mixed with regular pasta. I eat whole grain breads as well. I have made the OS Chicken Burrito plate as well. Very good. I bake sweet potatoes also. It is the only way that I can stand to eat them. Rice occassionally. Nothing is instant!

Green Veggies - Asparagus, spinach, and green beans.

Fruit - sometimes and apple or banana

Mixed Nuts - Almonds, some pnuts, and other various nuts

Meat - Chicken. Sometime fish but not much. Tuna, though I long for the day of 3/$1.00 cans. Sausage(fairly low in fat. High meat grade. Very tasty.) Some steak. Eggs.

Supplements:
-ON Whey
-Vit. B, 1g Vit. C, Glutamine, Chromium with post-workout shake.
-.5g Vit. C, Vit. E, CLA, Chromium with pre-workout shake.
-Multi-Vit., CLA with Meal 1.
-ECA stack with Meal 1 and pre-workout(30 mins before)
ZMA, .5g Vit. C, Glutamine before bed.

I am not taking creatine, at the moment.

[littleamazon]

I am taking creatine on my cut..due to Prez's response on Creatine all questions thread:

[ QUOTE ]
Q: Since Creatine makes you gain weight should I not take it on a cut?

A: Yes, creatine causes your body to hold water, but that is a good thing! The fact that your muscles are super hydrated even on a cut is fantastic. I see absolutely no correlation between taking creatine and our body storing fat. If anything, creatine will assist us in maintaining more lean mass while dieting. In my mind there is no point to discontinuing the use of creatine while trying to burn fat. Except, you will want to stop taking it 2 weeks before a show, so that you are not holding water. Besides that it will only benefit you during a cut!


[/ QUOTE ]

Here's the whole thread:

http://www.abcbodybuilding.com/forum...&page=0#870836

Amazon

[Pacman]

Thanks a bunch amazon! I had planned to jump back on but was going to take a break. I'll cycle back on tommorrow, thanks to you!

[img]/forum/images/graemlins/smile.gif[/img]

[Pacman]

08/22/05
Cardio/Abs/Biceps/Forearms

<font color="red">Cardio </font>
<font color="green">Precor CrossRamp </font>
<font color="blue">25 min
1.9miles
314 calories burned (just using this as measuring stick) </font>

<font color="red">Abs</font>
<font color="green">Cruch, Leg Raises, AB Roller Side Crunch, AR Crunch, Plank</font>
<font color="blue">25 reps x 6 exercises
20 reps x 6</font>

<font color="red">Biceps </font>
<font color="green">Ez Bar Curl </font>
<font color="blue">65x10
75x8
85x6 d 75x4 d 65x6 d 55x6 d 45x8 d 35x10 d 25x12 d 15x12(3 sec peak)</font>

<font color="green">Incline DB Curl </font>
<font color="blue">27.5x10
30x8
32.5x6 d 25x6 </font>

<font color="green">Triset1-Arm @ time)Zottman Curl, Preacher Curl, Preacher Hammer Curl</font>
<font color="blue">20x10/10/10
17.5x10/10/10</font>

<font color="red">Forearm </font>
<font color="green">Front Wrist Curl/Reverse Wrist Curl </font>
<font color="blue">50x15/15
55x12/12
60x12/12 </font>

<font color="green">CG Cbl 21s </font>
<font color="blue">5plx21 d 4plx21 d 3plx21 </font>

[Pacman]

skinfolds
pectoral - 16.3
thigh - 15
calf - 18
bicep - 10
tricep - 14.7
abdominal - 23.7
suprailiac - 18
subscapular - 16
midaxilla - 26
body fat - (9pt)18.51 (7pt)18.16
This, I trust.
(in pounds)
Body Weight 228
Lean Weight 188
Fat Weight 40
08/22/05

<font color="red">The Diet </font>

2737 Calories
43% Carb 323g
36% Protein 236g
21% Fat 60g

43g Fiber
7g Sat. Fat 2%

<font color="green">Foods Eaten Today</font>
Food Name Servings Cals Fat Carb Prot
Oatmeal 0.75 cup 210 4 39 8
Yogurt, plain, nonfat milk 0.25 cup (8 fl oz) 34 0 5 4
Protein, scoop 29.4 gram 110 2 3 23
Water 2 cup 0 0 0 0
Milk, calcium fortified, cow's, fluid, skim or nonfat 1 cup 86 0 12 8
Apple, raw 1 medium (2-3/4" dia) (approx 3 per lb) 81 0 21 0
OS Chicken Burritos 2 serving 822 30 74 64
Protein, scoop 29.4 gram 110 2 3 23
Water 2 cup 0 0 0 0
Newman's Marinara 0.375 cup 53 2 9 2
Penne Pasta Wheat - Gia Russa 0.75 cup 225 1 45 9
Penne Pasta-HEB 0.75 cup 210 1 41 7
Protein, scoop 44.1 gram 165 2 5 35
Dextrose 1.5 tablespoon 61 0 15 0
Maltodextrine 3.75 tablespoon 62 0 15 0
Asparagus HCF Low Sodium 1 serving 98 0 13 13
Eckerman's Smoked Hot Links 3.5 oz 228 11 2 30
Bread Whole Wheat-HEB 1 serving 80 1 15 4
Cheese, cottage, lowfat, low sodium 0.25 cup 41 1 2 7
Flax Oil 1 teaspoon 40 5 0 0
Carrots, raw 5 baby carrot 22 0 5 1
Total Calories 2737 60 323 236

I took MultiVit., CLA, Aspirin, Ephedrine, and Caffeine with meal one. With meal two(pre-workout), I took VitE, .5gVitC, Chromium, and CLA. 30 mins pre-workout, I took the ECA stack again. Post-workout, I took glutamine, B-Complex, Chromium, and 1g VitC. Before bed, I took .5g VitC, glutamine, and ZMA. That is my daily routine for pills.

Today, per Amazon's excellent advice, I am back on creatine after a three or four week break from it.

This site, and the poster's, are such an excellent resource. I am grateful for that. [img]/forum/images/graemlins/grin.gif[/img]

[Pacman]

08/23/05
Chest/Delt/Traps
<font color="red">Chest </font>
<font color="green">SM Incline</font>
<font color="blue">warmup 95x20, Cuff Work (Twice)

175x10
185x8
195x6 </font>

<font color="green">Flat DB BP </font>
<font color="blue">75x10
80x8
85x6 d 75x4 d 65x5 d 55x8 d 45x10
(switch to Flat DB Fly)32.5x10 d 27.5x10
</font>

<font color="green">BB Decline</font>
<font color="blue">145x12
155x10
165x7 </font>

<font color="green">Seated Cbl Flye (One and one half Rep) </font>
<font color="blue">60x10
50x12 </font>

<font color="red"> Delt </font>
<font color="green">DB Press (Build up then drop down) </font>
<font color="blue">(continuous set, no rest here)
30x10 35x10 40x9 45x8 50x6 45x6 40x7 35x8 30x8 25x10
(switch to lat. raises)20x8 d 15x9 d 10x12
</font>
Retrospect, I wish I had done BB presses 10,8,6 first before this DB press set. Maybe tonight.
<font color="green">Cbl Lat. Raises (from the top)/Low Cbl Shrugs(5 sec peak) </font>
<font color="blue"> 4plx12/15plx15
5plx10/15plx15
6plx8/15plx12 </font>

<font color="green">BB Front Raises </font>
<font color="blue">40x12
50x10
60x7 d 45x8 d 30x10 d 25x12 </font>

<font color="green">Mach. L-Lat </font>
<font color="blue">(continuous set like Db press)
30x10 40x10 50x10 60x8 50x7 40x9 30x10 </font>


Ran out of time. Will hit traps tonight and some light tricep work. Maybe even Standing BB press.

[Pacman]

08/24/05

Day of Rest. Dropped the cals down yesterday and I'll eat, eat today.

08/25/05

I got up early for a light, fast lower body workout on an empty stomach. I downed a quick protein + water shake afterwards.

Speed squats at 135: 25 reps

Light SLDL with pause to feel the stretch at 135: 15 reps

Then, to top it all of, a combo exercise that really leaves me breathing hard.

All in one rep
1)Power Clean
Pause(for grip)
2)Shoulder Press
Pause (for grip and raise elbows)
3)Front Squat

I still went light, so the Shoulder Press portion wouldn't be too tough.

First set at 135x8
Second set at 145x8
Third set at 155x6

More to come this afternoon...

[Pacman]

08/25/05

<font color="red">Quads/Hamstring/Calf</font>
<font color="green">Deep Squats </font>
<font color="blue">warmup 135x15 (Twice)
225x8
275x10
285x10
295x8
305x6
315x4 RPx2
I needed to ask for a spot, so that I would have the confidence to finish that set. </font>

<font color="green">Lying Leg Curl/BB SLDL</font>
<font color="blue">110x10/135x15
120x8/155x12
110x10/165x12
</font>
<font color="green">Leg Press (feet pos: lc,lc,lw,lw,mm,mm,tw)</font>
<font color="blue">630x15 680x12
700x10 700x10
720x10 730x9
680x12</font>

<font color="green">DB Lunges(alt. leg) on Incline </font>
<font color="blue">55sx15(each leg)
60sx12(each leg)
switch to BB Lunges
105x20(each leg) </font> [img]/forum/images/graemlins/crazy.gif[/img]

<font color="green">Leg Xtension </font>
<font color="blue">50x15
150x12
150x11 --->30 for a total of 113 reps </font>

<font color="red">Calf </font>
<font color="green">Angled Calf Machine </font>
<font color="blue">320x15
340x12
350x10 ---->90 for a total of 126 reps</font>

<font color="green">Mach. Rotary Calf (soleus) </font>
<font color="blue">150x20 d 130x15 d 110x18 d 90x18
150x20 d 130x13 d 110x15 d 90x16 </font>

Heading out now for some active recovery with the little one...

[Pacman]

08/26/05
Morning cardio then off to Ft Worth for my little brother's wedding. Didn't cheat too much.

08/27/05
Rest day and drove back from Ft. Worth.

08/28/05
Reign terror on my back, rear delts, and traps....

[Pacman]

Man! I could have swworn that I posted my workout yesterday! [img]/forum/images/graemlins/confused.gif[/img]

I'll have to go back and add it, when I have time.

08/30/05

Cardio/Abs/Calves

<font color="red">Cardio </font>
<font color="green">Stairmaster </font>
<font color="blue">25 mins
380 calories
113 flights </font>

<font color="red">Abs </font>
<font color="green">Decline Leg Raises ss Decline Crunch ss Crunch </font>
<font color="blue">12,12,12
12,10,12 </font>

<font color="green">Plank Raise ss Plank </font>
<font color="blue">15,30sec
15,30 sec </font>

<font color="green">DB Side Bends </font>
<font color="blue">27.5x25x3 </font>

<font color="red">Calves </font>
<font color="green">Angled Calf Raises </font>
<font color="blue">230x25
250x20
260x18
270x16
280x15
290x14
300x12
</font>
<font color="green">Rotary Calf Machine (soleus) </font>
<font color="blue">190x20
190x20 d 150x17 d 140x15 d 130x18 d 110x30 </font>