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  1. #3016
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    photo (10).jpgpost workout egg ciabatta sandwiches/615g potatoes. Also had some yellow squash and spinach
    I wish I was a little bit taller. I wish I was a baller.

  2. #3017
    TEAM CUTLER, Chem Forum Leader Sandpig's Avatar
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    Quote Originally Posted by The Solution View Post
    Make sure to hit up my guy Eric (Natural guy) at the booth for me Ian!! Thanks agin.
    Eric's a good guy
    I used to train with those guys when they used to do the ABC training the day after the O.
    CutlerAthletics.com

    CutlerNutrition.com

  3. #3018
    The Engineer: GAT Lead Rep lastson's Avatar
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    Quote Originally Posted by lksurf2 View Post
    I'm not. We leave early Sunday morning.


    Sent from my iPhone using Tapatalk
    Same here, but that would have been cool to watch

  4. #3019
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    That post workout egg ciabatta looks awesome!

  5. #3020
    OLYMPIAN The Solution's Avatar
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    You get those from TJ? The rolls?
    2013 & 2014 RX Member of the Year
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  6. #3021
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Nope walmart fresh baker section. Onion and poppy seed. Macros are good on them. 1.5g fat, 32g carb, 7gp.


    Sent from my iPhone using Tapatalk
    I wish I was a little bit taller. I wish I was a baller.

  7. #3022
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    9-14-14. AM HIIT/ABS

    Decided to do my HIIT session today instead of tomorrow. Mainly because I had the time to do it before work, and because I did not want to do it after work tomorrow when it is supposed to be 100 degrees outside. I am curious to see how much that it will effect my weigh in on tuesday, mostly because I always to my HIIT the day before to remain consistent. But it is just a small detail and really nothing to stress.

    Now just off to work for the day! Have a good one!!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  8. #3023
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Quote Originally Posted by lksurf2 View Post
    Nope walmart fresh baker section. Onion and poppy seed. Macros are good on them. 1.5g fat, 36g carb, 7gp.


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    fixed.
    I wish I was a little bit taller. I wish I was a baller.

  9. #3024
    OLYMPIAN RichDC2's Avatar
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    Shit its been that hot out there
    Stop by my Training Log: RichDC2's Log
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    Full fledged member of Team Starnes

  10. #3025
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    Yeah man. All week it's been mid 90's. It blows and it's a bit humid too.


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    I wish I was a little bit taller. I wish I was a baller.

  11. #3026
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    9-16-14 (mexican independence day) Weight 172.6 (down 1.8) A.M. Back/Biceps.

    Dead lifts. 2 warm up
    1x8(225)
    1x6 (245)
    1x6(245)
    1x6(245)
    1x5 (255)
    1x4(255)

    Bent Over BB Rows. 1 warm up
    1x13
    1x11
    1x10
    1x10

    HS Iso Lat Pull Downs//SS// Wide grip Lat pull downs.
    1x10//x12
    1x8//x10

    HS Iso Lat Pull Down//SS//Seated Low rows close grip.
    1x8//x10
    1x8//x10
    ( I did broke up the SS this way because someone hopped on the wide grip pull down when I moved off...and they didnt get off...plus it changed it up and a good way)

    Rope Hammer Curls. (short rest, increase weight each set)
    1x15
    1x15
    1x14
    1x12
    1x12 (struggled last reps on last two sets)

    Straight Bar Cable Curls 1.5 reps.
    1x10
    1x10
    1x10
    1x10 (was having to pause 7-10 on sets 2-4)

    Overhand Cable Curls (10 sec rest)
    1x8
    1x8
    1x8
    1x8

    Abs. Hanging Leg Raises. 5x15

    Acutally a great workout. I moved my heavy back training to today since I'll be at the O this week and wanted to do it here instead of make a fool out of myself their . Also since I am taking some meals with me to the O I wanted to at least hit my high carb macros spot on and then at the O enjoy two meals with my dad. I plan to leave most meals the same while i am there, But pull back on some kcals to leave enough room for when I do eat with him. Kinda as a buffer.
    Before someone says anything about it being a vacation...IDC..I feel better doing it this way.

    Moving on, Since I dropped down a bit in weight again its time to be a bit more aggressive with the macro bumps. I normally like to do anywhere from 150-200ish depending on where my macros are at and how I am looking/feeling. But this time I am doing 350ish for training and 250ish off days.
    so
    15f/50c/5p added for training
    20/20/5 added for off.
    also 25g of the carbs for training day are Intra workout from Karboload.

    New Macros.
    Heavy Back/bicep day.
    95/430/235
    Training
    95/330/235
    off
    115/170/245

    I made add in a 5th training day soon for arms/calves and pull back 50 carbs from a training day.

    Started the intra today too and I forgot how much of a difference even a small amount like that makes lol.

    Now I just get to enjoy this nice hot weather today!!!

    have a good one!

    -Ian
    I wish I was a little bit taller. I wish I was a baller.

  12. #3027
    OLYMPIAN The Solution's Avatar
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    2 meals wont kill your progress or 2 days. Not like we are a few days away from a show, Plus you will be walking around an expo all day burning kcals and training with Rich/Hoss and the rest of the crew. you will put them kcals to use growing anways. Plenty of size to add to that frame and with your macros you can basically fit in anything.

    Vegas food = HNNNGGGG so jelly
    Hash house if you can make it for Chicken and Waffles!

    What are your major sources of fat as you approach 100g?
    Last edited by The Solution; 09-16-2014 at 08:42 PM.
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  13. #3028
    #1 Rx Muscle "Trader Joe's Employee" lksurf2's Avatar
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    I can go to hash house here if I wanted it.

    Fat sources are pretty much fish oil, coconut oil, walnut oil, grass Fed butter. Also sources from whole eggs , beef, chicken.


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    I wish I was a little bit taller. I wish I was a baller.

  14. #3029
    Moderator Hoss06's Avatar
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    I understand where Ian is coming 100%. It's a challenge to be our of the comfort zone...last wknd I went out of town with the wife and didn't bring / eat my meals...I came back +/- a pound or so...

    This trip? I will not be bringing anything either...it serves as a mental break for both the wife and I....well needed...I am just going to wing it, and I'm sure I will be fine....here's what Kev told me, that I find accurate ...you're so active when you're out, ur meals may be higher in cals, but u will probably be eating less overall...in the past I would ALWAYS bring my meals with me, and always brought A LOT back, b/c I was too busy doing other things than to run home and nuke a chicken or something.
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
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  15. #3030
    OLYMPIAN The Solution's Avatar
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    Quote Originally Posted by lksurf2 View Post
    I can go to hash house here if I wanted it.
    East Coast problems full of shitty ass chain restaurants.
    100% Jelly.
    2013 & 2014 RX Member of the Year
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