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Thread: Freebird's Lean Bulk
12-11-2009, 08:42 PM #46
McCann's oatmeal, Domino's granulated sugar, home roasted decaf coffee, Trader Joe's sunflower butter, Trader Joe's boneless chicken breasts, asparagus, yellow squash, zucchini, sea salt, Carapelli olive oil, sweet potato, and Trader Joe's 73% dark chocolate.
Fresh caught tuna, wild salmon (frozen), steak, buffalo burger, red/yellow/orange peppers, Soy Dream Classic soy milk, toffee syrup (for lattes), NOW soy protein, quinoa, bananas, fuji apples, tangerines, bing cherries, blueberries, and peaches.
Very infrequently: Yuengling beer
Meal 1 is oatmeal w/sugar. No other choice. Ain't going to eat yet more chicken. I will occasionally throw in a heaping tsp of soy protein. It bloats me so I can't use it very often. Plus coffee w/sugar
Meal 2 is a tsp of sunflower butter. I was eating 1/2 buffalo burger here but my latest blood work showed a rise in my kidney numbers. I was right on the ragged edge of being high. So I dropped the burger. If I have to cut back on protein I'd rather eat chicken.
Meal 3 and 4 are 4oz chicken, squash, 1/4 of extra large sweet potato each.
Meal 5 is pre-workout and is 2oz chicken with 1/4 extra large sweet potato
Meal 6 is post-workout and is 5oz chicken, a veggie, and 1/4 extra large sweet potato.
After meal 6 there will be chocolate, 1 tbs sunflower butter, and fruit. I kind of don't stop eating once I get home from the gym until bedtime. Sometimes I'll have more oatmeal just before bed.
If I do the rare workout in the am I will eat my normal pre-workout meal in addition to oatmeal.
While not ideal to not have protein until meal 3 (10:30am), I get 150g daily and have plenty in my system pre- and post-workout. What I would give to be able to eat eggs!!!
The only way to cheat is to eat more or fewer cals than desired. If the food isn't listed above, it's a safe bet I can't eat it.
Anyway. I won't report food as it is the same thing over and over and over...
12-11-2009, 09:17 PM #47
Now I feel really bad about not getting enough food in
I can eat about anything ...no soy - it kills me*Live every moment __Laugh every day__and Love Beyond Words *
12-11-2009, 11:06 PM #48
12-12-2009, 12:44 AM #49
Mmmmmmm I'm jealous U have a Trader Joe's near you!!!!
But I get to eat Earth Fare buffet LOL!
I LOVE chocolate, but I want it in the morning!!!!
12-12-2009, 07:30 AM #50
12-12-2009, 07:47 AM #51
I've been thinking about all of the nutrients I'm probably missing by cooking them until they're soft. I don't like them cooked and crunchy. Strangely I do like them raw. So I'm going to start eating raw slices dipped in olive oil.
I've also been playing with some spices. They're tough due to corn/sulfite additives or naturally occurring. Turmeric, organic black pepper, and ginger seem to be ok. I've enjoyed turmeric plus black pepper on chicken. I may play with these on the veggies too. I can mix up olive oil, turmeric, pepper, and even ginger in a separate container and just keep it on hand. My tummy seems to have heartburn issues with the pepper so I have to go easy there. At least I think it's only the pepper.
12-12-2009, 07:51 AM #52
12-12-2009, 07:56 AM #53
12-12-2009, 08:34 AM #54
12-12-2009, 08:44 AM #55
12-12-2009, 08:58 AM #56
Earth Fare is our local healthy/natural supermarket. Actually, I mostly eat at their buffet, which is usually pretty good for fish, free range chicken etc.
There's another place called Greenlife here but I think it's more expensive.
I like turmeric. I LOVE curry!!!
12-12-2009, 12:03 PM #57
Friday's workout on Sat morning.
Standing db curls
(Haven't used db in quite awhile and it showed. They felt awful!)
(First time on the 60's. Not too bad. Pre-loaded bars go up by 10's)
Lying wide grip cable
Seated one-arm db preacher
10x? hammer grip (lost count)
20x35 hammer grip
(lower weight, higher rep to burn, short rom staying in the muscle. Need to start at a higher weight)
V bar press down
(gotta start at a higher weight next time)
(gotta start with a higher weight. Strange as 40-45# is my working weight for flat chest db press)
(Started out with too high a weight for a higher rep set)
(Shoulders were killing me. Tried bench dips and dips at the dip station staying vertical. Shoulders said no freaking way! So used the dip machine and set the seat up enough to stay out of my shoulders)
Superset standing with seated (machine pedal thingy)
175x12x3 (toes in, out, straight)
12-12-2009, 10:26 PM #58
Good w/o! Hope the heart-to-heart with your daughter is sinking in and she won't con you into any more all-nighters!
She better know how to write a paper on her own!
Have her enroll in General Anatomy LOL. Lots of muscles, lots of everything else, lots of memorization!
12-14-2009, 09:11 AM #59
Dang. Shoulders and traps are really talking to me. Probably didn't help them by cleaning out our storage closet and decorating. I actually had trouble falling asleep due to them last night. So it's Motrin this am. Gotta get them better for chest exercises and all of the plates that I'll be moving around to accommodate my sets and Max's. Chest and quads means a lot of 45's.
12-14-2009, 02:47 PM #60
Hey girl! Hope they get better! You sound like you might need an extra rest day even though that's hard to schedule in with w/o partner.
Do some stretching and see how they feel...maybe eat a little heavier than usual before w/o.
12-14-2009, 07:29 PM #61
Motrin helped. A lot.
(Left shoulder just gave out at the end of rep 5 in last set. I couldn't control the descent enough to make rep 6)
(felt mild sharp pain in mid chest. Stopped. Have felt this before on occasion during db presses or db flyes. I always stop rather than risk injury. This was the first time on bb press but we've never done HS first.
flat db press
(went easy just in case. I soooo wanted those 45's. But better to return next week w/o injury)
(went up in weight. db presses gave me confidence. no pain)
(Sure felt heavier than last week)
Hack Squats (Machine)
(This is why my atg squats suck. Whatever muscles are needed to get from atg up to parallel...I don't have! I make sure on this machine I hit the lower limit. No cheating. When I finish this exercise I literally have tears in my eyes. Progress is excruciatingly slow)
(3rd set was tough but I wanted to up the weights for set 4 to match last week. Didn't do hacks before these last week. Max said there was no point in going up if he had to help out. Point taken. And ignored. I told him to put the weight on. I was going to do it. Rep 5 was a little shaky as I came down too fast but I got rep 6 )
110x10 (toe out)
120x10 (toes in)
130x10 (toes straight)
(Had planned on 110x2 + 120x10 like last week. Max fooled me and upped second set to 120. So I upped 3rd set to 130.
I wobbled to the locker room only to find some moron had overused some sort of spray in there. This has only happened a couple of times but it's awful! My eyes and throat start to burn and this stuff can trigger an asthma attack! I grabbed my stuff as fast as I could and got dressed outside of the locker room. Loudly bitching to Max. There's no excuse for exposing everyone to your scents like that. People need to save it for their bathroom, not a public locker room. There are a lot of people with allergies, chemical sensitivities, and allergies. It's incredibly selfish behavior. Not to mention that woman has to be one of the ones you smell 15 minutes after they've cleared an area. I'm going to put a bandana in my gym back. If it happens again I can at least breathe through that.
Anyway. Considering how my shoulders felt last night/this morning and loss a sleep I was happy with the workout. I will get those 45's next week! Hope I can walk half way decent tomorrow
12-15-2009, 06:46 PM #62
Row, row, row your boat...
Apparently we will be doing all rows one week, all pulls the next week.
Bent over rows, overhand grip
(105 felt a bit better, but still heavy)
DB one-arm rows
(had to guess weight. will start w/35's next time. and use versa grips w/40 and above. Almost dropped the 40's which may end up being starting weight.
Seated cable rows
(go up again next time)
One arm cable rows
(had to guess at starting weight. will start with 40 next time)
(good depth on first two. need better depth at 95 before increasing weight)
Still not working traps directly.
Gym is closed on Christmas day. I'm actually bummed!
12-16-2009, 12:29 AM #63
Solid workout girl! Shoulder feeling ok?
12-16-2009, 05:07 AM #64
12-16-2009, 07:10 AM #65
Your WO shames a lot of dudes....way cool!!
12-16-2009, 10:56 AM #66
Damn my ass hurts!! I was sore yesterday from Mon's workout but it's worse today. The lower part of my glutes and glute-ham tie in area are hurting good It must be from the vertical leg press. Everything else has been standard in my workouts and I didn't go up in weight on hack squats. Wonder if I should move vertical leg press to ham day. After RDLs.
12-16-2009, 11:18 AM #67
- Join Date
- Mar 2009
- Detroit (Motor City) USA
- Rep Power
Good workout! Especially the rows.
12-16-2009, 07:21 PM #68
Good workout Free.Unless there's a bench press contest I joined and didn't know about it doesn't matter how much I bench.
12-17-2009, 06:44 PM #69
Shoulders and hams
HS machine PWO
(hadn't used this machine before. needed to find my weight)
Behind head (Matrix)
DB side raises
(been using cables for this exercise, 10# felt like a ton)
Rear delt mach
(Whoohoo! New PR)
Kneeling one-leg curls
I yawned all through shoulders. Woke up for deads
12-18-2009, 10:43 AM #70
Are ya ready for the snowstorm??
12-18-2009, 11:04 AM #71
12-18-2009, 06:08 PM #72
(never did these before. they really nailed my bi's)
Lying wide curls
(go up next time)
Bent over concentration curls
(start higher next time)
Rope press down
(no ab cramp!)
bw x 10
Superset both seated exercises
Plate loaded seated
12-18-2009, 06:10 PM #73
12-18-2009, 06:11 PM #74
12-18-2009, 06:15 PM #75
12-18-2009, 07:09 PM #76
Traffic in western NC isn't going anywhere!!! Things are completely covered and iced up. It's falling so fast that even though it was in the 40s yesterday, roads are iced now.
At least I made plans to stay home today and this weekend. All my Christmas shopping and mailing is done.
I have an Oly bar and a few wts at home.
12-18-2009, 07:26 PM #77
12-19-2009, 02:47 PM #78
12-19-2009, 08:38 PM #79
12-21-2009, 08:18 AM #80
12-21-2009, 09:21 AM #81*Live every moment __Laugh every day__and Love Beyond Words *
12-21-2009, 10:08 AM #82
Since this sulfite/corn thing hit me alcohol has been almost completely off limits. I've found one beer I can tolerate. Sometimes. This weekend I tested a shot of 100% agave blanco tequila. No reactions! Whoohoo! Now I hope to build on that to come up with some sort of margarita substitute.
I'm also infusing a Polish potato vodka with lemon zest for a week. After the infusion you cook up some water and sugar and add it in. Making a lemoncello which will stay in the freezer. I hope to test that out this weekend.
But I have to say sipping tequila wasn't bad at all. Especially on a cold night
12-21-2009, 10:31 AM #83
Dayum oceans!! Pacific kept us at 78 all day yesterday.
Some tequillas have a little worm floating inside....added protein. Only BAD girls drink...its been 30 years but that I remember.
BaldieMY MIND & BODY ARE AT ONE WITH MY POWER & STRENGTH............JM
12-21-2009, 10:38 AM #84
12-21-2009, 11:22 AM #85
I hear the really expensive Tequila is not unlike expensive scotch.
All I have ever had is the rotgut pepe lopez stuff.
12-21-2009, 12:25 PM #86
12-21-2009, 12:48 PM #87
You guys know wayyyyy too much about alcohol production (and consumption).
12-21-2009, 12:55 PM #88
12-21-2009, 07:16 PM #89
Chest and Quads
Nautilus flat machine
(finding my weight)
45 degree press
430x6 (up 20#)
Hack squat machine
Vertical Leg press (Matrix)
270x4 (couldn't make 6)
125x10 (toes out)
125x10 (toes in)
(very tough sets)
I wasn't sure how this workout would go. I was tired and hit my inhaler twice today. Felt better as the workout progressed. Thankfully!
12-21-2009, 10:05 PM #90
Just wondering if recovery is rough doing 2 large muscle groups the same day?
Don't think I could handle it ....I have trouble recovering from one body part. I love the 5 day split for that reason.*Live every moment __Laugh every day__and Love Beyond Words *