I got mine in store so I was able to try them one and run around.

 

I need to get my ass back to the gym and start lifting again. I'm getting soft, haven't been since the middle of Jan.

 

Weaksauce, no excuses.

Would you rather exercise an hour per day or be dead for all 24 of them?

 

must spread rep

but its so true.

 

Yesterday's workout:

Dead lifts: 7 sets x 1-Rep Max per set: 315, 335, 335, 365, 385, 405, 425

Box jumps: 30" x 10 to warmup, then add 2-45# plates for 2 jumps, and repeat up to 18 plates, then back down to just the 30" box, and finish with 10-30" jumps

Lat pulldowns: 4 sets- 270 x 15, 320 x 12, 340 x 9, 360 x 6

Today's workout:

Front squat: 4 sets- 135 x 15, 185 x 12, 205 x 10, 225 x 8
Box jumps: 4 sets of 10 with a 30" box plus 10-45# plates
Barbell bench press: 4 sets- 135 x 15, 205 x 12, 225 x 8, 245 x 6
Barbell chest pushoffs (set the bar on your chest and push it to full extension): 245 x 10
Incline dumbbell bench press: 4 sets- 70# x 15, 80# x 12, 85# x 9, 95# x 5
Ab-rollouts with wheel: 5 sets of 15 to finish off


My meal plan has been very steady for the last 4 weeks or so:

B-1/4 cup of steel cut oats (uncooked weight, but cooked for consumption), handful of cranberry/blueberry/almond/walnut mix, dash of cinnamon, and drizzle of pure honey, 6 egg whites scrambled, and 2 teaspoons of extra virgin olive oil straight.

-Morning workout, then a Lean Pro Matrix protein shake

L-6 oz. boneless/skinless chicken breast broiled in spices and pepper with 1 full green pepper, a sliced pear or apple, 25 almonds (for my good fats), and a 1/2 cup of garbanzo beans (chick peas).

-Afternoon workout (if I do 2 that day), then another shake

D-depends on what I am in the mood for, but I usually have a salad with cucumbers, lettuce, onions, and tomatoes, drizzled with oil and vinegar, and some chicken as well.

I am, without a doubt, the strongest I have ever been in my life, and I feel (physically) like I never have before. Change your diet, and everything in your physiology and chemical makeup changes with it. Ask me how I know...

 

^ must try throwing in some apples with the chicken, never tried that!
definitely agree to the nth power that EVERYTHING follows the diet, keep it up

personally, weight:
reaching 3 weeks, i am down 3kg from my first weigh in to my last (89.2 to 86.2), while tensing up all around + vascular in arms and forearms more pronounced immediately after cardio ..
have not measured bodyfat %, but very happy with the waist-to-shoulders ratio and rigidness, does not seem to have muscle mass affected.. need to sculpt the obliques some more for a proper V; which requires 30-45mins on medicine balls at least 4 times a day from my experience.
first goal: 84.5kg and being no more than 85.5 after a light meal post 3hrs.
not in any kind of hurry, wish to take my sweet time to make sure whatever is coming off is all fat

had my cheat/test meal on wednesday, and happy to report back on my metabolism and using up all the calories. had pizza and nuts.

been cycling carbs, and wish to make it a regular thing as soon as i find a good recipe to make chicken sandwiches to alternate with my chicken/veggies mix (2:1 days) - gonna try the chicken sandwiches right now!
satfat from red meat needs to be more strict (probably been presented with red meat 4 times, and caved in 4 times)
mono/poly unsats from nuts on the rise for the past 6 days, all good but also need to not get too comfortable with the calories they add up

working out wise:
reaching that phase where my calves are worn out after even 1/4 of what i usually put them through + and my muscles tense up (as opposed to pump up) before finishing all the sets .. typical symptoms of reaching overtraining. so i need 2 days of recovery, but wish to make sure that these days are spent on the beach in succession to get some good use out of that time off + make sure i don't binge when i am all home alone!

all things considered, extremely happy with the results
just need to organize my schedule for next week to make sure i get in 2 days of doing nothing + finding recipes for cycling food groups

 

Raiff, if I ate like that I'd look like I stepped out of a concentration camp! Holy crap, total daily calories?

 

Dude, I am gaining weight. I dropped down to about 215 when I got back to Iraq, and I am back up to 227 @ ~12% bf. I probably take in between 2k-2500 calories daily. Muscle weighs more than fat...

 

I hate running. That's all.

 

I ate about 3k yesterday due to sushi. I'd say I'm more typically in the 2500-3k cal range for maintenance. But I'm fueling a lot smaller vehicle.

Funny how that works, I think it would be awesome to gain weight on 2-2500, when I want to put on fast I have to go 3800-4k, or 3k-3500 consistent over months.