pic finally lost some bodyfat not much

**ayezer** · 10-24-2011, 08:51 PM

ok ritch I wil do that starting tomorrow
you are 100% Right
Thanks

**ritch** · 10-24-2011, 08:53 PM

^^^ sounds good, looking forward to reading it!

**ayezer** · 10-25-2011, 09:44 PM

It has been a challange due to many personal and financial problems to follow diet and strength not all back since trying to make wt for ipf/napf bench contest, mainly due to shoulder rehab and not lifted heavy in about 3 weeks.

diet today
woke up 3:00 am could not go back to sleep
1/4 cup 100% oats 1 scoop whey protein.

got to work 8:30 am
1/2 cup 100% oats 1 scoop whey protein

10:30 am 1/2 cup 100% oats 1 scoop whey protein

12:30 2 cups brown rice(pre cooked whole grain medley unlce bens) 6 oz chick breast 1/4 cup frozen brocc

3:30 pm 1 cup whole grain pasta 1/2 cup frozen brocc 5 oz chick breast

trained chest shoulders did not go real heavy but alot of reps so when got to even 185 could feel some shaking and even worse at heavier wts

bench 95 x 20 135 x 15 185 x12 205 x 8 225 x 6 245 x 5 245 x 5
shaking bad at 245 and it was heavy just not used to that much reps so needed the extra carbs and even possibly for this type of training a carb drink during workout to naintain glycogen.

post workout supplent from ssp owned by a powerlifter given to sample
however 100 calories 17 grams carbs and 9 grams protein
tasted good

6:30 pm chick breast 6 oz 1 cup whole wheat pasta 1/4 cup broccoli

9:30 pm 6 oz chick breast 1 tsp lowfat mayo sprinkle of cashews and 1 tsp mustard.

ate bad this weekend and so more carbs than usual for me I def needed carbs for increased volume in chest shoulder workout.

**Hammerfit** · 10-26-2011, 09:19 AM

Originally Posted by ayezer

It has been a challange due to many personal and financial problems to follow diet and strength not all back since trying to make wt for ipf/napf bench contest, mainly due to shoulder rehab and not lifted heavy in about 3 weeks.

diet today
woke up 3:00 am could not go back to sleep
1/4 cup 100% oats 1 scoop whey protein.

got to work 8:30 am
1/2 cup 100% oats 1 scoop whey protein

10:30 am 1/2 cup 100% oats 1 scoop whey protein

12:30 2 cups brown rice(pre cooked whole grain medley unlce bens) 6 oz chick breast 1/4 cup frozen brocc

3:30 pm 1 cup whole grain pasta 1/2 cup frozen brocc 5 oz chick breast

trained chest shoulders did not go real heavy but alot of reps so when got to even 185 could feel some shaking and even worse at heavier wts

bench 95 x 20 135 x 15 185 x12 205 x 8 225 x 6 245 x 5 245 x 5
shaking bad at 245 and it was heavy just not used to that much reps so needed the extra carbs and even possibly for this type of training a carb drink during workout to naintain glycogen.

post workout supplent from ssp owned by a powerlifter given to sample
however 100 calories 17 grams carbs and 9 grams protein
tasted good

6:30 pm chick breast 6 oz 1 cup whole wheat pasta 1/4 cup broccoli

9:30 pm 6 oz chick breast 1 tsp lowfat mayo sprinkle of cashews and 1 tsp mustard.

ate bad this weekend and so more carbs than usual for me I def needed carbs for increased volume in chest shoulder workout.

Great idea to post your diet Adam since you are a certified nutritionist. Give everyone and idea of what a good base should look like.

**ayezer** · 10-26-2011, 01:15 PM

Thanks Mike and to Rich I should have done this sooner

so far today meal 1 4 egg whites plus 1 whole egg coffee
meal 2 1/4 cup oat bran 1/4 cup 100% oats 1 scoop whey prot
meal 3 1/8 cup oat bran and 1/4 cup 100% oats 1 scoop whey protein
meal 4 chick breat 6 oz 1 tsp mustard 1 tsp lowfat mayo sprinkle a few cashews

next meal prot and fat only veg rest of day for carbs.

lower carb day taking today off from gym sore and worked long day yesterday and Monday.

**ayezer** · 10-26-2011, 08:37 PM

to add to above meal 5 chick breast sprinkle cashews
meal 6 4 egg whites onions and 1 whole egg
meal 7 could not help it 1/2 cup 100% oats scoop whey protein
xtra 2 sl pickles

**masterschamp** · 10-27-2011, 09:13 AM

Adam...like Mike said it is great to be able to see how you costruct your diet.

Keith

**ayezer** · 10-27-2011, 07:09 PM

Thanks Keith it is great to see the interest.
Fighting things a bit everyone has their challanges my son is almost 4 and woke me up 2:00 am and 4 :00 am so late start today

meal 1 and 2
oat bran 1/8 cup and 1/4 cup 100% oats 1 scoop whey protein

meal 3 chicken breast 6 oz and 1 oz cashews

meals 4 chicken breast 1/2 cup whole wheat pasta 1 ox nuts mustard 1/4 cup broccoli

meal 5 chicken breast 6 oz 1/4 cup brown rice post work attempted for

2nd leg workout of wek since shoulder still recovering and legs are my weak point did some more squats but just trying to get used some heavier wts but since still sore only went to 275 attempting 1/2 squats w/pause then went to s/s leg ext and lying leg curls 15 reps each and 2 ss no rest 3rd set rest 30 sec and 10 reps each but need good nutr to help recover so can do 2 leg workouts a week to catch up

will have 1 more meal egg whites 4 and 1 whole egg with onions and some salsa.

**ayezer** · 10-28-2011, 08:27 PM

today

meal 1 6 egg whites 1 cup oats
meal 2 and 3 1 cup oats 1 scoop whey prot
meal 4 and 5 1/2 brown rice med 1/4 cup mixed veggies 6 oz chic breast
back workout front pulldowns 8 sets 10-20 reps 4 sets machine rows
really squeezing back could feel muscle so much better with better nutrition
also rotator cuff work
meal 6 cheat meal chick salad and mixed veggies string beans
felt great after

**ayezer** · 10-29-2011, 09:05 AM

Originally Posted by ayezer

today

meal 1 6 egg whites 1 cup oats
meal 2 and 3 1 cup oats 1 scoop whey prot
meal 4 and 5 1/2 brown rice med 1/4 cup mixed veggies 6 oz chic breast
back workout front pulldowns 8 sets 10-20 reps 4 sets machine rows
really squeezing back could feel muscle so much better with better nutrition
also rotator cuff work
meal 6 cheat meal chick salad and mixed veggies string beans
felt great after

forgot pre workout 20 min before chicken breast 6 oz and small baked potota

**Baldiewonkanobi** · 10-29-2011, 12:35 PM

Cheat meal? Aw....come on. Mine was two Double Double In-N-Out burgers, fries and a Muscle Milk.

Baldie

**ayezer** · 10-29-2011, 12:52 PM

yes I am pathetic but love chicken salad

**mrky03** · 10-29-2011, 01:00 PM

Your cheat meals look like my regular meals! LOL Good job Adam!

**ayezer** · 10-29-2011, 02:41 PM

Originally Posted by mrky03

Your cheat meals look like my regular meals! LOL Good job Adam!

not sure if that is good or bad lol

but it is working getting fuller able to do more reps still rehabing shoulder much better.

No major changes but will post pic soon but can not go all out on upper body yet, have to take it slow.

**ayezer** · 10-31-2011, 07:45 PM

diet suffered this weekend under the weather had some canned chick noodle and chic w/rice soup but light.

today was better
oatmeal w/oat bran and protein powder 1 and 2 meal
meal 3 turkey breast 6 oz and 1 med baked pot
meal 4 chick breast 1/2 cup veggies
meal 5 turkey breast 1/8 cup veggies some type bread with fruit in it from work
meal 6 2 grilled chick breast mo sauce from Mcd's at mall for halloween for my son.
meal 7 turkey breast dip I made my own onions peppers frozen brocc a few carrots
with 1 tsp lowfat mayo