Not sure what that was about 
Scott_Free - Reinventing Myself
- Thread starter Scott_Free
- Start date
i do, he is very proud of his posture
First day of skiing under the belt.
legs held up good and I hit the gym for some upper afterwards. New machines etc, so I had to get used to everything, but it should be ok dokie.
Time to get my eat on.
legs held up good and I hit the gym for some upper afterwards. New machines etc, so I had to get used to everything, but it should be ok dokie.
Time to get my eat on.
Well back from skiing and all unpacked etc.
On the ski trip I wasn't able to keep my diet as strict as I wanted, but all in all it wasn't too bad. Tried to eat close to 6 meals a day, but being tied up on the hill all day made it a little tougher to space them out.
Got in some decent workouts at the facility 4 nights during the week, all new system there so I had to play around with the weights a little etc, but it was good enough.
Legs took a decent beating throughout the week and I topped it off with a leg workout on Friday night to finish them off.
Back to the routine tomorrow, looking forward to getting back into the gym and the normal.
On the ski trip I wasn't able to keep my diet as strict as I wanted, but all in all it wasn't too bad. Tried to eat close to 6 meals a day, but being tied up on the hill all day made it a little tougher to space them out.
Got in some decent workouts at the facility 4 nights during the week, all new system there so I had to play around with the weights a little etc, but it was good enough.
Legs took a decent beating throughout the week and I topped it off with a leg workout on Friday night to finish them off.
Back to the routine tomorrow, looking forward to getting back into the gym and the normal.
Been talking about it for a while so I figured I would get this down here finally. Here is my diet plan:
Meal 1: 7:30 AM (Prot 57 / Carbs 63 / Fat 5.5 / Cal 522)
Protien Shake (whey)
Skim Milk (250 ml)
Egg Beaters (3/4 cup)
Oatmeal
Veggie Greens
Udo's
Meal 2: 10:30 AM (Prot 11.4 / Carbs 55 / Fat 0 / Cal 266)
Yogurt (325 ml)
Apple
Meal 3: 12:30 PM (Prot 32 / Carbs 76 / Fat 2.5 / Cal 550)
Chicken Breast
Brown Rice (1 cup cooked)
Orange Juice (2 cups)
Veggi Green's
Udo's
Meal 4: 3:00 PM (Prot 24 / Carbs 22 / Fat 7 / Cal 230)
Protien Bar
Meal 5: 5:30 PM - Post Workout (Prot 36 / Carbs 55 / Fat 3.5 / Cal 380)
Protien Shake (whey)
Skim Milk (250 ml)
Banana
Meal 6: 7:30 PM (Prot 34 / Carbs 88 / Fat 3.5 / Cal 650)
Chicken Breast
Brown Rice (1 cup cooked)
Orange Juice (3 cups)
Udo's
Meal 7: 9:30 PM (Prot 36 / Carbs 55 / Fat 3.5 / Cal 380)
Protien Shake (whey)
Skim Milk (250 ml)
Banana
Meal 8: 11:30 PM - bedtime (Prot 40 / Carbs 39 / Fat 21 / Cal 508)
Protien Shake (egg)
Skim Milk (250ml)
Udo's
Daily totals: Prot 270 / Carbs 453 / Fat 46.5 / Cal 3486
I don't know the exact #'s on the Veggie Greens and Udo's, but since they are in there for healthy purposes I can assume they are decent.
I try to keep this evolving, so things change from time to time, but now I can copy and paste as I tweak. I also substitute chicken for extra lean ground beef every now and then, and rice for whole wheat bread or what not, I try to find things that are very close in the numbers I want and use them.
Meal 1: 7:30 AM (Prot 57 / Carbs 63 / Fat 5.5 / Cal 522)
Protien Shake (whey)
Skim Milk (250 ml)
Egg Beaters (3/4 cup)
Oatmeal
Veggie Greens
Udo's
Meal 2: 10:30 AM (Prot 11.4 / Carbs 55 / Fat 0 / Cal 266)
Yogurt (325 ml)
Apple
Meal 3: 12:30 PM (Prot 32 / Carbs 76 / Fat 2.5 / Cal 550)
Chicken Breast
Brown Rice (1 cup cooked)
Orange Juice (2 cups)
Veggi Green's
Udo's
Meal 4: 3:00 PM (Prot 24 / Carbs 22 / Fat 7 / Cal 230)
Protien Bar
Meal 5: 5:30 PM - Post Workout (Prot 36 / Carbs 55 / Fat 3.5 / Cal 380)
Protien Shake (whey)
Skim Milk (250 ml)
Banana
Meal 6: 7:30 PM (Prot 34 / Carbs 88 / Fat 3.5 / Cal 650)
Chicken Breast
Brown Rice (1 cup cooked)
Orange Juice (3 cups)
Udo's
Meal 7: 9:30 PM (Prot 36 / Carbs 55 / Fat 3.5 / Cal 380)
Protien Shake (whey)
Skim Milk (250 ml)
Banana
Meal 8: 11:30 PM - bedtime (Prot 40 / Carbs 39 / Fat 21 / Cal 508)
Protien Shake (egg)
Skim Milk (250ml)
Udo's
Daily totals: Prot 270 / Carbs 453 / Fat 46.5 / Cal 3486
I don't know the exact #'s on the Veggie Greens and Udo's, but since they are in there for healthy purposes I can assume they are decent.
I try to keep this evolving, so things change from time to time, but now I can copy and paste as I tweak. I also substitute chicken for extra lean ground beef every now and then, and rice for whole wheat bread or what not, I try to find things that are very close in the numbers I want and use them.
Leg Day
Nice solid workout today.
Squats, Ham Curls, Leg Estensions, Standing Calf, Seated Calf, abs, lunges to finish it all off.
I moved up the weight on my fifth set of squats so I think next leg day I will move the weight up for the whole round.
Nice solid workout today.
Squats, Ham Curls, Leg Estensions, Standing Calf, Seated Calf, abs, lunges to finish it all off.
I moved up the weight on my fifth set of squats so I think next leg day I will move the weight up for the whole round.
Chest / Bi day
Bench, curls, dips, hammers, incline DB, reverse curls, cable flys, wrist rollers.
Workout felt good and I think I hitmy chest a little harder than usual as it feels good in the right spots. My shoulders still hurt on the inside after some of my workouts, usually only lasts an hour at most. Kinda like an arthritis feeling...meh.
Re-scheduled my doc appointment for this saturday so I should be able to get my BF % and stuff's. Apparently you can't get medical treatment without a health card... note to self inform health gov when moving.
Bench, curls, dips, hammers, incline DB, reverse curls, cable flys, wrist rollers.
Workout felt good and I think I hitmy chest a little harder than usual as it feels good in the right spots. My shoulders still hurt on the inside after some of my workouts, usually only lasts an hour at most. Kinda like an arthritis feeling...meh.
Re-scheduled my doc appointment for this saturday so I should be able to get my BF % and stuff's. Apparently you can't get medical treatment without a health card... note to self inform health gov when moving.
Footbal last night. We lost, was a lcose game though. The quarterback was deceptively quick, he was one of those guys that looked slow but could get moving in a hurry. Got some nice turf burn trying to make a tag, that should sting for a few days. I only have 1 more football game left in the season, going to have to find something else to supplement my cardio routine, until I do I think I will hit the treadmill.
Back and shoulder day today, can't wait.
Back and shoulder day today, can't wait.
Back / Tri's
Deadlifts, dips, pull downs, close grip bench, lat pull downs, tri extensions, shrugs, rope tri extensions.
Moved my deadlift up a bunch for 3 of the 5 sets... felt good and tough. Should feel that tomorrow for sure. Felt like a real solid workout all around. Might try and squeeze some cardio in tomorrow with/before my workout since I took the day off.
Deadlifts, dips, pull downs, close grip bench, lat pull downs, tri extensions, shrugs, rope tri extensions.
Moved my deadlift up a bunch for 3 of the 5 sets... felt good and tough. Should feel that tomorrow for sure. Felt like a real solid workout all around. Might try and squeeze some cardio in tomorrow with/before my workout since I took the day off.
Firday was an all over day, mixed in some squats, bench, shoulders, abs, etc.
A bit of a lazy weekend, and I think I need to tighten my weekends up a little for eating. I don't eat enough, since I sleep in a little it puts my schedule off some and that causes me to get messed up for the day. I did a little better this weekend, I will check the scale today to see where I am at for weight.
Had a disappointing visit to the doctor, nothing wrong, but I am trying to find a doctor in this city that is taking new patients and has some skills. Struck out again on Saturday. An example is, my blood pressure is .... "Good". Ok thanks for the detailed information. Body Fat test please, we don't do that. Ugh. The search continues.
Going to be a busy week for me as my non-profit org has a big event fri-sat, lots to get ready. Going to work out mon-thur rather than rest on wed and workout fri, to make room for everything. We will see how it goes.
A bit of a lazy weekend, and I think I need to tighten my weekends up a little for eating. I don't eat enough, since I sleep in a little it puts my schedule off some and that causes me to get messed up for the day. I did a little better this weekend, I will check the scale today to see where I am at for weight.
Had a disappointing visit to the doctor, nothing wrong, but I am trying to find a doctor in this city that is taking new patients and has some skills. Struck out again on Saturday. An example is, my blood pressure is .... "Good". Ok thanks for the detailed information. Body Fat test please, we don't do that. Ugh. The search continues.
Going to be a busy week for me as my non-profit org has a big event fri-sat, lots to get ready. Going to work out mon-thur rather than rest on wed and workout fri, to make room for everything. We will see how it goes.
Good luck finding a good doc!!! you really need to take charge of your health, demand the numbers and go in with questions, specific questions. You pay their salary and you have the right to have proper care and not be sent out the revolving door. When the doc says your bp is good ask for the numbers and also if you have symptoms try to figure out which direction the signs are pointing to before you go in. It may help. If need help on what some things could mean drop me a line and I'll help you figure it out or atleast help you with the right questions to ask to get the doc's attention. The more you know going in the more attention they will pay bc you have taken charge. The doc's work for you , just keep that in mind. and good job staying active
Yea, I asked for the numbers and specifics, I wanted a few tests done including my testost. levels etc. She basically shruged me off, and when I persisted on a BF %, she said they dont even have the calipers and that they only use BMI. When she took my BP she said it was good, so I asked "Is the the medical term, or is there a number", I was being a smart ass at this point becuase it was a joke.
She then proceeded to tell me to go get blood work done at a drop in lab and make an appointment for a full physical (ummm thought I did thats why I was there) and continued to inform me she only did them in the mornings... it was 10:30 AM ...
I guess I will have to put out an add in the paper, SWM seeks doctor.
She then proceeded to tell me to go get blood work done at a drop in lab and make an appointment for a full physical (ummm thought I did thats why I was there) and continued to inform me she only did them in the mornings... it was 10:30 AM ...
I guess I will have to put out an add in the paper, SWM seeks doctor.
LMAO try to find a male Doc , preferably on that is either newer or a little older. that seems to be the best kind. I can't believe she wouldn't give you your bp numbers!!! did she even look to see what they were?? Sorry your having such a crap time , have faith there are some really awesome doc's out there, but they are a dime a dozen. Good luck. ask for a copy of your blood work results when they come in so that you can take them else where. Oh and make sure when you book your appt. that you are requesting a full physical bc they book more time for them.
Monday was Leg/ab day.
Squats, weighted sit ups, calf raises, Leg extensions, Hamy Curls, Leg Raises, Lunges, side crunches.
Was a nice workout, my legs are starting to get in gear. My squats are progressing and I might bump them up 10lbs next week since I was able to do all reps and sets this time.
I am having no luck finding my BF% accurately, so I am going to go buy a caliper set myself and see what I come up with. My local nutrition guy says he can do it for me once for like $10 to show me how to get it done properly. I basically want to see how close the online BF calculator is. Once I have this number I can better set my goals.
Squats, weighted sit ups, calf raises, Leg extensions, Hamy Curls, Leg Raises, Lunges, side crunches.
Was a nice workout, my legs are starting to get in gear. My squats are progressing and I might bump them up 10lbs next week since I was able to do all reps and sets this time.
I am having no luck finding my BF% accurately, so I am going to go buy a caliper set myself and see what I come up with. My local nutrition guy says he can do it for me once for like $10 to show me how to get it done properly. I basically want to see how close the online BF calculator is. Once I have this number I can better set my goals.
Tuesday - Chest / Bi's
Bench, curls, dips, hammers, incline dbs, reverse curls, cable flys, close grip preacher.
Changed things up a little on my bench and incline db's to shock the system a bit, felt good.
Missed my afternoon snack today (forgot to bring it to work) so that bummed me out a little, got a lot on the plate this week and I see myself forgeting more things as the week goes on.
Bench, curls, dips, hammers, incline dbs, reverse curls, cable flys, close grip preacher.
Changed things up a little on my bench and incline db's to shock the system a bit, felt good.
Missed my afternoon snack today (forgot to bring it to work) so that bummed me out a little, got a lot on the plate this week and I see myself forgeting more things as the week goes on.
Back to the routine again after a 4 day layoff. Hit the legs and abs today.
Squats, situps, calf raises, leg raises, ham curls, oblique raises, leg extensions, and lunges.
It was a long weekend, looking forward to getting back to my routine and possibly kicking up some numbers.
Squats, situps, calf raises, leg raises, ham curls, oblique raises, leg extensions, and lunges.
It was a long weekend, looking forward to getting back to my routine and possibly kicking up some numbers.
Tuesday was Chest / Bi's
Bench, curls, dips, hammers, incline db, reverse curls, cable flys, cable curls.
My weight is hovering around 205 and I am hoping to push through that here this week, my wasit is not increasing and other body parts are so I am assuming I am losing a little fat or maintaining while adding muscle mass. I will be talking to someone about a calipre BF measurement this week.
I played around with the online ones and a couple things don't really make sense to me, like how your weight doesnt change the BF% only the measurements of your neck and waist. Once I get ab accurate measurement maybe I will be able to better determine what I need to accomplish to reach the BF% I want.
Almost out of Udo's gonna have to go pcik up another bottle this week, yummy.
Bench, curls, dips, hammers, incline db, reverse curls, cable flys, cable curls.
My weight is hovering around 205 and I am hoping to push through that here this week, my wasit is not increasing and other body parts are so I am assuming I am losing a little fat or maintaining while adding muscle mass. I will be talking to someone about a calipre BF measurement this week.
I played around with the online ones and a couple things don't really make sense to me, like how your weight doesnt change the BF% only the measurements of your neck and waist. Once I get ab accurate measurement maybe I will be able to better determine what I need to accomplish to reach the BF% I want.
Almost out of Udo's gonna have to go pcik up another bottle this week, yummy.
Since football is over I went to the local gym with treadmills etc. I the cardio for a while, not to sure I am going to continue there. I think the weather is nice enough that I will just do it outside. Less hassle.
Noticed I am catching a cold, gonna have to get rid of that soon. This will be the first cold I have had in almost 2 years.
Noticed I am catching a cold, gonna have to get rid of that soon. This will be the first cold I have had in almost 2 years.
I think I am beating th cold away, at least it feels like the soar throat is disappearing and no new simptoms as of yet.
Thursday was Back / Tri
RDeadlift, Close Grip Bench, Pull Downs, Dips, Overhead Tri Extensions (rope), Seated Rows, single arm tri extensions (cable/palmsup), trap raises(?).
I went a little lighter on the deads since I was feeling slightly under the weather, and the last couple times on my deads my back was feelin it big time. Gonna get in a short workout today and then I have to travel a couple hours to my pop's Birthday back in the home town. Should be a good weekend.
Thursday was Back / Tri
RDeadlift, Close Grip Bench, Pull Downs, Dips, Overhead Tri Extensions (rope), Seated Rows, single arm tri extensions (cable/palmsup), trap raises(?).
I went a little lighter on the deads since I was feeling slightly under the weather, and the last couple times on my deads my back was feelin it big time. Gonna get in a short workout today and then I have to travel a couple hours to my pop's Birthday back in the home town. Should be a good weekend.