The Official TS Workout & Nutrition Thread
Feb 7, 2011 | 01:52 PM
#91
Teamspeed Pro
Joined: Jan 2008
Posts: 3,214
From: Where the Grass is Greener
I burnt out on the gym/working out about 15 months ago. I was TOO into it and got crazy with it. Dropped down to 185 lbs at under 9% body fat. I am over 6'3" so this was LEAN for me and i was the strongest i had ever been and running better than i ever had.
Then i stopped and am now up to 215 lbs and have lost most of what i had worked for. So pissed. But not going to let it get me down and have been slowly trying to get back in the groove.
Cool thread. Lots of good stuff in there.....Socal, your a beast dude. Love that diet!
Then i stopped and am now up to 215 lbs and have lost most of what i had worked for. So pissed. But not going to let it get me down and have been slowly trying to get back in the groove.
Cool thread. Lots of good stuff in there.....Socal, your a beast dude. Love that diet!
Feb 7, 2011 | 01:58 PM
#92
Thread Starter
| Banned
Joined: Sep 2009
Posts: 5,184
I am hardly a beast brother, but thank you. 
I just bust my ass 5-6 days a week in the gym, and try to follow my diet pretty closely. I really mess it up when I am back in the US, because there are so many things I crave...
If I could get to 215 @ 7-9% bf, I would be very happy. It is just such a mf'er to maintain.
I just bust my ass 5-6 days a week in the gym, and try to follow my diet pretty closely. I really mess it up when I am back in the US, because there are so many things I crave... If I could get to 215 @ 7-9% bf, I would be very happy. It is just such a mf'er to maintain.
Feb 7, 2011 | 02:54 PM
#93
Rolex Fanboy
Joined: Feb 2008
Posts: 8,638
From: In a dream....please don't wake me
Really R....too much information here buddy.
Keep it coming buddy. I wish I lived in a barracks. The houses we have suck. 
I have rhino-thick skin.
Feb 7, 2011 | 05:26 PM
#97
Teamspeed Pro
Joined: Jan 2008
Posts: 8,839
From: London, formerly LA
I take Lean-Pro Matrix protein, and even with the shite food over here, I never have any stomach problems with it. I just recommend eating as clean as you possibly can, and if you want to eat something that goes against your goals, do it in moderation. Here is the diet I maintain while I am over here, when I can actually manage it:
Wake up: drink an ice cold bottle of water first thing to kick-start my metabolism
Breakfast (30-60 minutes later): 2 eggs scrambled (no milk), 1/2 cup of steel-cut oats, palmful of almonds, 1 tbsp of virgin olive oil, and 1 tbsp of honey
Snack: 1/2 of an apple, a full carrot, or a tbsp of crunchy peanut butter (pb only twice a week)
Lunch: green salad, 1/2 cup of garbanzo beans, 1 full chopped carrot, 1 tbsp olive oil, 7 oz. can of tuna or 1/2 of a 12 oz. can of chicken, palmful of walnuts
Snack: protein shake after my workout
Dinner: grilled chicken breast with a green salad and brown rice (I typically avoid rice at dinner due to carbs)
Just before I go to sleep: Protein shake
I have maintained this since getting back over here on Thanksgiving day, and am 221 pounds at around 10% bf; maybe less. I am also the strongest I have ever been, mostly due to my diet, and high-rep workouts regimen. I also drink at least 8 bottles of water a day to keep hydrated and cleaned out.
Wake up: drink an ice cold bottle of water first thing to kick-start my metabolism
Breakfast (30-60 minutes later): 2 eggs scrambled (no milk), 1/2 cup of steel-cut oats, palmful of almonds, 1 tbsp of virgin olive oil, and 1 tbsp of honey
Snack: 1/2 of an apple, a full carrot, or a tbsp of crunchy peanut butter (pb only twice a week)
Lunch: green salad, 1/2 cup of garbanzo beans, 1 full chopped carrot, 1 tbsp olive oil, 7 oz. can of tuna or 1/2 of a 12 oz. can of chicken, palmful of walnuts
Snack: protein shake after my workout
Dinner: grilled chicken breast with a green salad and brown rice (I typically avoid rice at dinner due to carbs)
Just before I go to sleep: Protein shake
I have maintained this since getting back over here on Thanksgiving day, and am 221 pounds at around 10% bf; maybe less. I am also the strongest I have ever been, mostly due to my diet, and high-rep workouts regimen. I also drink at least 8 bottles of water a day to keep hydrated and cleaned out.
Feb 7, 2011 | 06:00 PM
#98
Thread Starter
| Banned
Joined: Sep 2009
Posts: 5,184
Thanks mate. I am not going to lie; it is a daily struggle. I have to make myself do all of what I described food-wise. I prepare my oatmeal a week at a time, let it cool in a Tupperware container, then cut it into 7 "slices" to be served daily. The salads are a daily thing that I prep and eat about 90 minutes before I go to the gym. Protein shakes I make the night before and chill in the fridge so they are cold and ready to go when I am done with the gym and going to bed, respectively. If I get cravings for food or something sweet, I go down a tbsp of olive oil, a tbsp of honey, about 15-20 almonds, and a bottle of water. For dinner, we have a little restaurant on our compound with an extremely limited menu, so I typically eat the same thing for a week, then change it up so I don't get bored.
As far as my workouts go, I just go in there with a plan to push or pull and a major muscle group in mind. If I don't have a certain group I want to wreck, I do something full-body, and then end it with 75-100 box jumps at 36" high, plus 45 pound plates to add height. Overall, I go to bed each night drained and sore from working out, and training jiu jitsu 3-4 days a week. There are no secrets to doing it other than getting off of my ass and getting to it.
As far as my workouts go, I just go in there with a plan to push or pull and a major muscle group in mind. If I don't have a certain group I want to wreck, I do something full-body, and then end it with 75-100 box jumps at 36" high, plus 45 pound plates to add height. Overall, I go to bed each night drained and sore from working out, and training jiu jitsu 3-4 days a week. There are no secrets to doing it other than getting off of my ass and getting to it.
Feb 7, 2011 | 06:13 PM
#99
New OG
Joined: Oct 2010
Posts: 1,927
Hats off to you SoCal, you seem very disciplined and constant in your training/diet. It's a bitch staying in such fitness with all the daily distractions. There is only one thing I noticed that struck me as odd, you take a protein milkshake right before going to bed? I used to take protein shakes with ravito as well and then go to sleep half an hour later and it would take light years before I finally fell asleep, I don't understand that part of your diet.
I just got back from the gym myself, did some pectorals but my right shoulder was being a pita, I hate it when I can't go 100%.
I just got back from the gym myself, did some pectorals but my right shoulder was being a pita, I hate it when I can't go 100%.
Feb 7, 2011 | 06:24 PM
#100
Thread Starter
| Banned
Joined: Sep 2009
Posts: 5,184
The protein I take has less than 3 grams of carbs, and most of the ingredients in the shake other than protein are for recovery. Taking the shake helps my muscles repair while I am resting, and in the morning, I wake up a lot less sore than I would if I skipped the shake. Everyone has different ways of attacking this monster called fitness; mine is but one approach.