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Marcel
02-13-2002, 12:01 PM
Ok. I’m gonna keep a journal online now too! Yeaaaaa! I figure this way I can keep myself in check and be one super strict mofo. I figure about 8 weeks of super strict dieting and I will have a ripped 6 pack. I haven’t been strict for the past 2 weeks and have been b*ullshittin around too much. Even though I have been b*ullshittin around I’m still pretty lean and the veins on my biceps pop out nicely. Abs are sorta visible under good light(ha). Calfs are split down the middle too so I dunno what is up with that. Ok the diet will be NHE but I will have to do one week carb deplete completely and then I will carb-up wed. & sun. nights. Carb ups will be oats mostly. The problem with me is I’m really strict for a while then I look ripped and say fack it, I don’t have to be this strict!(hmmm...I wonder why I can’t get ripped 6pack then? Cuz too much f*ckin around and not being a strict good skool boy.) My training will be as
follows
Mon. OFF
Tues.Legs(heavy)
Wed.Arms(heavy)/Abs(light)
Thurs. Shoulders(heavy)/Chest(light)
Fri.OFF
Sat.Back(heavy)/Arms(light)
Sun. Chest(heavy)/Abs(heavy)

I know what you are gonna say...chest and arms curl jockey! but they are lagging behind my f*cken back and shoulders! I have never done a routine like this. I have always given everypart equal work and now my arms are too small for my back. Besides when my pic is up in times square for the calvin klein ad or tommy hillfiger billboard you won’t be looking at my back! Hopefully on this routine my arms will catch up to the rest. Seriously though on the light days I won’t be going to failure and it’ll just be for a good pump for the given part. Legs will include squats of course. ATF squats. Tight. Oh yea and since I still can’t post at my crib I will post while in my computer class while I should be doing dumb a$$ powerpoint work. Laterz.

Pup
02-13-2002, 12:22 PM
The conviction of being a curl jockey carries a maximum penalty of 5 solid minutes of ass kicking from me and belial, be warned :ninja:

Blood&Iron
02-13-2002, 02:32 PM
What??? You're doing legs? You'll never get big gunz that way. Look at Fart Barker's journal.

Seriously, though, did you get your routine outta Ironman. It kinda looks like the POF stuff they do. Not personally a fan of light/heavy days, but to be fair I've never tried them, so I can't talk. And that seems like an awful lot of volume while dieting. But what do I know? Besides, I've done far sillier things to beef up my own piddly arms(Doing Poliquin's 9 hour One Day Arm-Cure comes to mind.) Best of luck.

Marcel
02-14-2002, 11:56 AM
Weight @ 2:30 - 185 & inaccurate bf 16%
Diet.
#1@6:30 - 30 g AP(200 cals) + 1 table flax(14g.f.130cals) - 330 cals
#2@9:15 - skipped
#3@12:15 - skipped
#4@2:30 - 30 g AP(200cals) + 1 table flax(14g.f.130cals) - 330 cals
#5@5:30 - 30 g vp2(200 cals) + 1 table flax(14g.f.130 cals) - 330 cals
#6@7 - 5 oz eye round(31p.g.+ 5 f.g 175cals) + 2 oz cheese(14 p.g. +18 f.g. 220 cals) - 395cals
#7@9 - nah.
Pro.grams =121 Fat grams=56 Carb grams= Total Cals. 1,385
Water.
2 gallons perfect

Overall Comments.
Calories way too low. It was a crazy day today and I didn’t go to skool so that messed up my eating schedule. Felt okay though. Pretty lean. No water bloat or nothing.

Pain/Soreness.
None.

Sleep.
Great. I got 8 hours.

Supplements.
2 multi-vitamins, 3g. calcium, 3g. C, 800 iu E, and 4 lovely Biotest MD-6


Training & Cardio.
Legs. 45 min. & went good improved on all. Knee bugging a lil during squats so i moved them last after leg ext. and leg curls. Cardio was great 30 min (26 min sprints of 20 sec. and 10 sec. really slow & repeat).

Marcel
02-14-2002, 02:29 PM
Stats: @ 2:30 – too rushed to get to gym.

Nutrition:
#1@ 6:30 – 30 g AP(200 cal.) + 10ml flax(9g.f./87 cal.) – 287 cal.
#2@ 9:15 – 5 oz top round(31p.g./5f.g./ 175 cal.) + 10ml flax(9g.f./87 cal.) – 262 cal.
#3@ 12:15 – 5 oz. top round(31p.g./5f.g./175 cal.) + 10 ml flax(9g.f./87 cal.) – 262 cal.
#4 @ 2:30 - 30 g AP(200 cal.) + 15ml flax(14g.f./130 cal.) – 330 cal.
#5@ 5:30 - 30 g AP(200 cal.) + 10ml flax(9g.f./87 cal.) – 287 cal.
#6@ 7:00 – 30 g AP(200 cal.) + 10ml flax(9g.f./87 cal.) – 287 cal.
#7 @ 9:00 – 2 cheese sticks (14 g.p./18 g.f./200 cal) – 200 cal.
Pro.g. = 196 / Fatty g. = 77 / Carb g. = 0 TOTAL CAL – 1,915

Water: 2 gallons (easy)

Overall Comments:
Ummm…too many pro. Shakes but it was a busy busy day. That’s why they make em eh?

Marcel
02-14-2002, 08:34 PM
Date: Feb.14, 2002

Stats:
Before pumpin@ not taken today.

Diet:
#1@6:30 - 30g AP(200 cal.) + 10 ml flax(9f.g./87 cal.) - 287 cal.
#2@9:15 - 5 oz top round(31p.g./5f.g./ 175 cal.) + 10ml flax(9g.f./87 cal.) – 262 cal.
#3@12:15 - forgot it!
#4@2:30 - 5 oz top round(31p.g./5f.g./ 175 cal.) + 2 cheesesticks(14p.g./18f.g./210 cal.) - 385 cals
#5@5:30 - 4 oz monterrey cheese( 28p.g.+36f.g.) - 440 cal.
#6@7 - out, didnt mind had a lil too much cheese meal before
#7@9 -

Pro.grams = 134 Fat grams= 72 Carb grams= 0 Total Cal.= 1,374

Water: 2 gallons

Supps: 2gC + 800 iuE + 4 md

Training & Cardio:
None today. Was so tired today I even skipped any cardio. Feel refreshed now though. Too low cals messed up schedule.

Pain/Soreness:
My teardrop on quads. Funny how if I only do squats teardrop isn't sore but when I throw leg ext. in the mix I feel teardrop sore.

Sleep:
sucky my schedule is all messed up but this is day 2 of new schedule...I'm at school too much! Need to pack 3 meals now! not ace.

Overall Comments:
Great day today at skool. Longer day facked me up pretty good though. Forgot one meal and didnt know I was gonna be there so long. Tomorrow the girls are in for a surprise...I got my haircut and sideburns cut off...:bow:

Marcel
02-14-2002, 11:29 PM
Just Pup - haha! just bring it...

Blood&Iron - I got the idea of light/heavy days while reading a periodization article by some dude I forget his name. I asked Powerman bout it and he said I could focus on a given body part by doing more heavy sessions for it. So I'm gonna hit EVERY BODY PART 1 time a week. Just that for arms and chest add a light session with 75% weight not even near failure. I read the POF articles your talking about. I have never periodized before but I feel like I have to now. Arms should be bigger. LoL 9 hour arm cure!

Marcel
02-14-2002, 11:37 PM
Date: Feb.15, 2002

Stats:
Before pumpin@

Diet:
#1@6:30 - 30g AP(200 cal.) + 10 ml flax(9f.g./87 cal.) - 287 cal.
#2@9:15 - 2 cheesesticks(14p.g./18f.g./210 cal.)
#3@12:15 - 2 cheesesticks(14p.g./18f.g./210 cal.)
#4@2:30 -
#5@5:30 -
#6@7 -
#7@9 -

Pro.grams = Fat grams= Carb grams= Total Cal.=

Water:

Supps:

Training & Cardio:

Pain/Soreness:

Sleep:

Overall Comments:

Marcel
02-20-2002, 11:48 PM
I can post at my crib now!!!! Yeaaaa! I will update this everyday now! I'm happy.:D

Marcel
02-21-2002, 12:13 AM
Date: Feb.20, 2002

Stats:
Before pumpin@ 3:40 - 181.5 & 16% (not accurate at all!)

Diet:
#1@6:30 - 34 g.p.(152 cals) + 10ml flax(9f.g./87 cal.) = 239 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml flax(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml flax(9f.g./87 cal.) = 255 cal.
#4@3:30 - 34 g.p.(152 cals) + 10ml flax(9f.g./87 cal.) = 239 cal
#5@6:00 - 34 g.p.(152 cals) + 10ml flax(9f.g./87 cal.) = 239 cal
#6@8:00 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5 ml flax(5g.f./43 cals) & some mushrooms = 211 cal.
#7@10 -

Pro.grams = 216 Fat grams= 54 Carb grams= Total Cal.= 1,436

Water: 2 gallons


Supps:
2 multi-vitamins, 3g. calcium, 3g. C, 800 iu E, and 6 lovely Biotest MD-6, 300 mg potassium, 1 b-6, 30 mg zinc

Training & Cardio:
Arms. progressed nicely. bike 30 min. 30/30 sprints. ace.

Pain/Soreness:
Chest.

Sleep:
Went to bed at 11 got up at 6:20. What a joker.

Overall Comments:
Pretty ace day. I'm getting used to this new schedule so everything will be cool now.

Marcel
02-21-2002, 12:20 AM
Date: Feb.21, 2002

Stats:
Before pumpin@ 3:40 - 181 & 16%

Diet:
#1@6:30 - 2oz. cheese(14g.p./18g.f.) - 220 cal.( felt like having real food but had no chicken or steak cooked.)
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml flax(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10ml flax(9g.f./87 cals) = 297 cal.
#4@3:30 - 34 g.p.(152 cals) + 10ml flax(9f.g./87 cal.) = 239 cal
#5@6:00 - 34 g.p.(152 cals) + 10ml flax(9f.g./87 cal.) = 239 cal
#6@8:00 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml flax(5g.f./43 cals) + mushrooms&celery = 253 cal
#7@10 -

Pro.grams = 196 Fat grams= 67 Carb grams= Total Cal.= 1,501

Water:
2 gallons

Supps:
3g. calcium, 400 mg pottas.,1 b-6, 6 md6, 45 mg zinc, 4g C, 800 iu E

Training & Cardio:
Shoulders. Cardio 30 min.

Pain/Soreness:
Chest and tris

Sleep:
11-6:20

Overall Comments:
Pretty good day. Felt good. No cravings at all.

Marcel
02-21-2002, 10:50 PM
Date: Feb.22, 2002

Stats:
Before pumpin@ 3:40 -

Diet:
#1@6:30 - 2oz cheese - 220 cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml flax(9f.g./87 cal.) = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml flax(5f.g./43 cal.) = 211 cal.
#4@3:30 - 2oz cheese - 220 cal
#5@6:00 - 34 g.p.(152 cals) + 10ml flax(9f.g./87 cal.) = 239 cal
#6@8:00 -
#7@10 -

Pro.grams = Fat grams= Carb grams= Total Cal.=

Water:


Supps:
3g. Calcium, 200mg pottassium, 1g C, 10g fiber, 4md6, 20g fiber,

Training & Cardio:
no pumpin today. Gonna do a hardcore tready session at home though. Prolly do 1/1 sprints
Pain/Soreness:
Chest. light session helped though. calves.
Sleep:
11-6:10


Overall Comments:
felt all refreshed today for some reason.

Marcel
02-25-2002, 11:52 AM
Date: Feb.25, 2002

Stats:
Before pumpin@ 3:40 - 183.5 & 14%

Diet:
#1@6:30 - 3 tablesp. almond butter(27 f.g.) = 330 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#4@3:30 - 1/2 cup whey(35g.p./144 cal.) + 15ml udos(14g.f./135 cal.) = 279 cal.
#5@6:00 - 1/2 cup whey(35g.p./144 cal.) + 15ml flax(14g.f./135 cal.) = 279 cal.
#6@8:00 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals)+ romaine lettuce = 253 cal.
#7@10 -

Pro.grams=184 Fat grams= 88 Carb grams= Total Cal.= 1,647

Water:
2 gallons

Supps:
3g. Calcium, 400mg pottassium, 30g fiber, 6md6, 2 g C, 800 iu E, 1 multi-vit/min, 45 mg zinc

Training & Cardio:
Chest&Abs. 30 min bike 30/30

Pain/Soreness:
None.

Sleep:
11:30-6:10 (6hours&40min. - felt fine but need a lil more)


Overall Comments:
Good. Goal is to lose 2 lbs. per week. As long as I improve my workouts slightly or they stay the same and i'm getting shredded it's all good. I lost 3 pounds since last week, and i improved only a couple reps this past workout so it was all fat.cool.

Oh yea I worked out with my ex-girl today.

Marcel
02-26-2002, 12:00 AM
Date: Feb.26, 2002

Stats:
Before pumpin@ 3:40 - 183 & 14.5%

Diet:
#1@6:30 - 3 tablesp. almond butter(27 f.g.) = 330 cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.) = 211 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.) = 211 cal.
#4@3:30 - - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255
#5@6:00 - 34 g.p.(152 cals) + 10ml udos(10g.f./87cal.) = 255
#6@8:00 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#7@10 - 2 tablesp. almond butter(18g.f.) - 220 cals

Pro.grams= 186 Fat grams= 90 Carb grams= Total Cal.= 1,735

Water:
2 gallons

Supps:
3g Calcium, 400mg pottassium,3g C, 6 md-6, 30g fiber, 800iu E, 2 multi, 45 mg zinc

Training & Cardio:
Trained legs today. Pre-exhausted with leg ext and leg curls before squats. Reason for this is cuz my right knee is bugging me when I bend down. Didn't hurt as much as last week though. Cardio was 30 min 30/30 bike.


Pain/Soreness:
None.

Sleep:
11-6:15 (7:15 hours good.)


Overall Comments:
Good day. Feeling lean.

Marcel
02-27-2002, 12:04 PM
Date: Feb.27, 2002

Stats:
Before pumpin@ 3:40 - 180.5 & 14.5%

Diet:
#1@6:30 - 3 tablesp. almond butter(27 f.g.) = 330 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#4@3:30 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 3 tablesp. almond butter(27 f.g./330 cal.)+ romaine lettuce = 540
#5@6:00 - 34 g.p.(152 cals) + 10ml udos(10g.f./87cal.) = 255
#6@8:00 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 1 tablesp. almond butter(9g.f./110)+ romaine lettuce = 278
#7@10 -

Pro.grams= 186 Fat grams= 103 Carb grams= Total Cal.= 1,909

Water:
2 gallons

Supps:
3g Calcium, 400mg pottassium,4g C, 6 md-6, 40g fiber, 800iu E, 2 multi-vit,

Training & Cardio:
Did Arms today. I switched up to only 5 sets for bi's and tri's respectively. Ace session went up in reps on all exercises but just by a few. What can I expect though with low cals and 30 min (bike 30/30 sprints)cardio. I'll take it! My ex kicked the back of my leg today at the gym on purpose and then said oops. ace.


Pain/Soreness:
Hammys and lower glutes. Upper quads felt sore at about 4:30 though.

Sleep:
11:30-6:15 (6:45 could use a lil more.)


Overall Comments:
Feel good today. Low carbs dont get to me til after working out but even then it's not so bad yet. I will carb load when I feel its necessary. Had a crazy ass craving for carbs but I will wait till Sunday.

MonStar1023
02-27-2002, 08:23 PM
Marcel-
Damn bro good to see someone else an NHE advocate. Ill be checking out your journal on a daily basis, keep it up!

:cool::cool:

Looks good so far.

Marcel
02-27-2002, 10:22 PM
Monstar - Hey wazzup bro? Thanks for checking my journal out. I appreciate it. This diet kicks a$$ huh!?!? I'm trying to be as strict as possible because I really wanna get shredded come May.

I'm kinda really low on cals right now but I have gone up in reps in all sessions so that's cool. My metabolism is thrifty like dat! haha! I think I will start posting poundages for my workouts also. Okay dude laterz.:strong:

Marcel
02-27-2002, 10:51 PM
Date: Feb.28, 2002

Stats:
Before pumpin@ 3:40 -

Diet:
#1@6:30 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#4@3:30 - frozen yogurt and bagels
#5@6:00 - needed nap
#6@8:00 - frozen yogurt and bagels
#7@10 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 200mg pottassium,1g C, 4 feet sweating hand sweating md6,

Training & Cardio:
I will have Shoulders today.

Didn't do anything today but nap. I skipped my shoulder session tomorrow will be made up though instead of an off day.

Pain/Soreness:
None yet. Tri's a lil bit now.

Sleep:
1-6:20(5:20 Shiiiiiat thaz low but didnt mind) Didnt mind all day but at about 2 pm i was sooooo tired all i wanted to do was go home and sleep. i think that i will need to go to bed no later then 11:30 or else i will just wanna nap


Overall Comments:
Didnt keep track of my carbs but nothing overboard but will prolly hold a few pounds of water. I carbed up because I felt I needed to. Felt nice and lean all day but then i got really tired. We'll wait and see what i weigh tomorrow pre workout. till then!

MonStar1023
02-28-2002, 05:13 AM
Marcel-
A few things that I wanted to comment on. First of all I believe that you couting calories, grams of protein, grams of carbs, and grams of fat, is ridiculous. I just dont think that its necessary. I mean honestly Rob says again and again in his book that theres no need for it. Other than that things look good. Be sure to pile in the carbs on your carb-up, that really has a tremendous effect on the quality of your workouts etc.

:cool::cool:

... Ever try Atkin's Endulge bars? Wow better then Hershey bars if you ask me.

Marcel
02-28-2002, 12:08 PM
MS - yea i know what you mean bro but I'm used to it by now. It's pretty easy to do and I feel like I can adjust once I stagnate.

Nope haven't tried them. I should get some though so I can have them when I go out ya know? I will buy some and get back to ya on that aight. Laterz dude.

MonStar1023
02-28-2002, 02:02 PM
Marcel-
Oh okay bro. Also I am curious what version of Biotest's MD-6 are you currently using? Is it the version like ECY stack with guggul or nah?

:cool::cool:

Marcel
02-28-2002, 02:09 PM
MS - its the ecy with ala. pretty crazy shiat i would say because i have never felt an ec like this one before. just pisses me off that some pills are half full but not many.

MonStar1023
02-28-2002, 02:13 PM
Marcel-
Thats very wierd that some of the pills are 1/2 full I have never heard of anything like that before.

:eek::eek:

Marcel
02-28-2002, 02:18 PM
Pretty sneaky too they use a red colored capsule so you cant see in them. hehehe...but i chew on it them before swallowing them. Also you can squeeze the pill and feel the inside not being full and some are.

Marcel
03-03-2002, 06:51 PM
What a GREAT f*cken weekend! Sat night my friend threw a party at his house. Had a great f*cken time. It's hilarious that all the girls try to get me drunk! One of the chicks told me they wanted to get me drunk so they could f*ck me! great stuff! My dawgs are cool with me not drinking but the b*tches just try to force the **** down me! It's great! So did they succeed? Nope! but did i still hook up? OF course! A chick tried to rip my pants off and was trying to unbutton me! great stuff! I luv it! Strip poker all girls tried to get me butt naked and were cheating!

Diet wise...didn't drink none...woke up in the morning looked through my friends fridge for some protein and found eggs ace. Then also some whey in the cabinets. cool. Then I we went out with some girls and I ate too many carbs. oh well. All in all great weekend. Feeling pretty lean. Family is over for some carne asada! ace!

Marcel
03-03-2002, 08:11 PM
Date: March 4, 02

Stats:
Before pumpin@ 3:40 - 184 & 15.5%(inaccurate)

Diet:
#1@6:30 - skipped
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#4@3:30 - 34 g.p.(152 cals) + 10ml udos(10g.f./87cal.) = 255
#5@6:00 - 34 g.p.(152 cals) + 10ml udos(10g.f./87cal.) = 255
#6@8:00 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.)+ romaine lettuce = 211 cal.
#7@10 -

Pro.grams= 182 Fat grams= 49 Carb grams= Total Cal.= 1,227

Water:
2 gallons

Supps:
3g Calcium, 300mg potassium, 3g. C, 800 iu E, 200mg B6, 20g fiber, 2 multi-vit, 4 md-6, 1 dym xtrm,

Training & Cardio:
Chest, Tris, & Legs today. Ace session. felt good. i did 40 min regular cardio on elliptical after. I feel aggresive as f*ck for some reason. :)

Pain/Soreness:
Lats.

Sleep:
2:00-8:30(6.5 hours good enough)

Overall Comments:
My lats feel good and sore when i flex em. Today I got to the gym and Rudy(cool old trainer with the Arnold shaped chest) was there. I never talk to anyone while I'm working out but we started talking a lil before I started my session. He asked me what routine etc...we talked a lil bit and I talked to him about squats. We went over and he helped me with my form cuz I told him about my knee bugging me. Okay so shoulders blade squeezed back with straight back. Then the stance in closer and feet a lil more in not pointed to far out. Okay then I tense my abs up real hard not relaxed at all. I squat down ATF and do it in a very controlled manner. I go up and thrust my hips forward at a certain point so my back doesnt bend forward! F*ck I can't imagine people doing 300 plus pounds for reps in this manner!!!!

Marcel
03-04-2002, 10:58 PM
Date: March 5, 02

Stats:
Before pumpin@ 4:15 - 181.5 & 15.5%(inaccurate)

Diet:
#1@6:30 - 34 g.p.(152 cals) + 5 ml udos(5g.f./43 cals) = 195 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#4@3:30 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 1oz cheese(9g.f./7g.p./110 cals) + romaine = 330 cal.
#5@6:00 - 34 g.p.(152 cals) + 10 ml udos(10g.f./87 cals) = 239 cal.
#6@8:00 - 4oz. Salmon(canned)(26g.p./1g.f./120 cals)+ romaine lettuce = 120 cal.
#7@10 - 2 tablesp. almond butter(18g.f./220cal) = 220 cal.

Pro.grams= 215 Fat grams= 71 Carb grams= Total Cal.= 1,610

Water:
2 gallons

Supps:
3g Calcium, 400mg potassium, 5g. C, 800iu E, 200mg B6, 30g fiber, 2 multi-vit, 4 md-6, 1 dym xtrm,

Training & Cardio:
No weights today.

Sprints at home on the tready. Facken cockdammit! The hardest form of cardio no doubt about it are running sprints! Sh*t motherf*cker was I panting like a b*tch! I started with a 2 min warm-up and then did sprints of 1min./1 min. walk. At the 14:30 I started failing and had to slow down to a walk. From then on until the 32 min. I could only do 30 sec. sprints or so and 1:30 walk. I stopped at 32 min. and walked until the 40th minute. When I was done I was drenched in sweat and looked in the mirror and I looked ace! I love the feeling after a f*cken cardio session!

Pain/Soreness:
Tri's are really sore and also chest a lil bit. Legs not really yet.

Sleep:
11-6:20(7.20 good)

Overall Comments:
Felling good. F*ck eating low carbs really works for me...I can practically see the fat melt off. Not craving any carbs just yet. I will try to not have any carbs until Sunday night. Then I will do a nice load with some spaghetti!

MonStar1023
03-05-2002, 03:43 PM
Marcel-
Looking good bro. I like the way you keep track of your sleep. I was going to do that, put from what time I slept to, but I decided not to.

:cool::cool:

Marcel
03-05-2002, 09:19 PM
Date: March 6, 02

Stats:
Before pumpin@ 3:40 - 181.5 & 15.5%(inaccurate)

Diet:
#1@6:30 - 3 tablesp. almond butter(27g.f.) = 330 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5 ml udos(5g.f./43 cals) = 253 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.) = 211 cal.
#4@3:30 - 4 oz chicken(25g.p./112cal/1g.f.) + 1 tablesp. almond butter(9g.f./110 cal) = 222
#5@6:00 - 34 g.p.(152 cals) + 10 ml udos(10g.f./87 cals) = 239 cal.
#6@8:00 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 1 tablesp. almond butter(9g.f./110 cal) + celery + mushrooms = 278
#7@10 -

Pro.grams= 173 Fat grams= 76 Carb grams= Total Cal.= 1,533

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 4g. C, 800iu E, 400mg B6, 10g fiber, 2 multi-vit, 4 md-6, 1 dym xtrm,

Training & Cardio:
Will have Back,bi's, shoulder,& calves. Ace session. Went up on everything a couple of reps or more. Cardio was going just fine bike 30 min. 30/30 sprints and then at the 23rd minute my left calve cramped up like a b*tch and I had to stop! Not bad I guess because I only had a few mintues left but still I'm pissed of it did that. It's feeling better now, way better but not 100% hopefully tomorrow it will be fine. 10:00 and my calf is ready to go! yeaaaaaa!!!!! bring on the squats and cardio MOTHERF*CKER!

Pain/Soreness:
Chest and Back.

Sleep:
12-6:20(6.20 getting kinda low, need to get more sleep, maybe will take a nap in class:))

Overall Comments:
Read an article by Ian King that I liked...need to post in training. Great day today felt lean and definetly on my way to shredz. Cals seem low but I'm doing fine plus the carb-ups will have my body guessing and just getting more and more ripped. Thaz all.

Marcel
03-05-2002, 09:22 PM
MS - thanks for checking my journal out bro. Yea I just look over at the alarm clock and then in the morning I usually wake up at the same time so it's cool. On the weekend though I get hardly any sleep! I blame it on the girls!:thumbup:

MonStar1023
03-05-2002, 09:22 PM
Marcel-
Are you following NHE>? I am reading through your journal and I cant figure out what diet youre doing..

:cool::cool:

Marcel
03-05-2002, 09:25 PM
MS - LOL yea bro I am...but I havent really followed it to a T. Moslty because I've been a lil b*tch and go out and dont eat like I should...the funny thing is when I'm on like I should be I can see the fat melt off like a biatch!

MonStar1023
03-05-2002, 09:25 PM
Marcel-
Sorry dumb question... I couldnt remember if you were following NHE or not. Jeez I am so stupid. Anyway what are you eating on your carb-up meals? Yogurt and bagels it looks like? Why not cheat like you can and eat candy like Nerds or Sweettarts or Sprees or Gatorade? I would also highly recommend ALA before your carb-up meal. Maybe 300-600 mg.

:cool::cool:

MonStar1023
03-05-2002, 09:26 PM
Marcel-
Yeah exactly bro NHE is the sh*t. I have tried every diet out there and nothing is as easy to stick to and nothing works as well if you ask me. No counting calories, nothing. Great diet.

:cool::cool:

Marcel
03-05-2002, 09:29 PM
No problem dude it's my fault cuz if I had been doing what I should be you would easily be able to tell cuz I would show the carb ups.

For carb ups I ate bagels and yogurt cuz I like it! For my next carb ups they are gonna be written down with carb grams etc. Yea I need to buy some f*cken ALA! On Sunday I will do spaghetti and then oatmeal for 2nd meal! sounds familiar...:cool:

I count calories cuz it's like a habit but I'm sure people who arent as loco can use the mirror and not count calories at all!

MonStar1023
03-05-2002, 09:32 PM
Marcel-
Hehe spaghetti and oatmeal.. sounds all too familiar. Anyway good luck with it. Yeah ALA is the sh*t I am really experience good results with my carb-up supplements. Last carb-up meal it came out to like 1700 calories for the first meal and like 700 for the 2nd! Damn I pig out! Jesus. Anyway my first meal was spaghetti hehe, and Nerds, Swedish Fish, and Caramel Cream.. SOOOOOOOO tasty!

:cool::cool:

MonStar1023
03-05-2002, 09:33 PM
Yeah I dont count calories and achieve awesone results!

:thumbup::thumbup:

Marcel
03-05-2002, 10:13 PM
TITS! Carb-up meals are great huh!!!

Shiat I went to the store and they ran out of fiber! Won't have any until Friday! Oh well...but I did pick up natty almond butter!

Marcel
03-07-2002, 11:38 AM
Date: March 7, 02

Stats:
Before pumpin@ 3:40 - 181 & 14.5%(inaccurate)

Diet:
#1@6:30 - 3 tablesp. almond butter(27g.f.) = 330 cal.
#2@9:15 - 2 cheesesticks(14g.p./18.g.f) = 210 cal.
#3@12:15 - 2 cheesesticks(14g.p./18.g.f) = 210 cal.
#4@3:30 - 34 g.p.(152 cals) + 2 tablesp. almond(18g.f./220 cals) = 372 cal.
#5@6:00 - 34 g.p.(152 cals) + 10 ml udos(10g.f./87 cals) = 239 cal.
#6@8:00 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 1 tablesp. almond(9g.f./110cal) = 330 cal.
#7@10 -

Pro.grams= 134 Fat grams= 106 Carb grams= Total Cal.= 1,691

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 5g. C, 800iu E, 400mg B6, g fiber, 2 multi-vit, 4 md-6, 1 dym xtrm,

Training & Cardio:
Will have Chest, tri's & Legs. Calf feels ready to go! Great session! I loved it. Even with a sore as f*ck throat! Cardio went better then ever today. bike 30 min. 30/30 sprints.

Pain/Soreness:
bi's. bi's really sore as f*ck now. upper back too.

Sleep:
11:20-6:20(7 getting kinda low, need to get more sleep, maybe will take a nap in class:))

Overall Comments:
Didn't have any steak or chicken prepared so cheese sticks will do for two meals. Feel good. leaner most def. craving for carbs at 3:00 but no big deal will wait til sunday night for a nice carb feast! I'm gonna start posting stupid a$$ funny comments people say to me at school. Today I got asked how much I benched twice. I also got asked if I was on steroids! Funny shiat really!

I dunno how the f*ck my lifts keep going up yet my cals. are low. Oh yea I'm also doing the routine Chris Mason used when he was a teenager. Ace stuff.

MonStar1023
03-07-2002, 06:54 PM
Damn bro I bought my carb-up meal supplements for tomorrow night and DAMN I cant wait!!!

:p:p

Marcel
03-07-2002, 11:22 PM
MS - tuttut telling me about carb ups right now when i got to wait till suday night! just joking bro. I have a couple question for ya....
1. How come you eat 300 grams carbs or so first meal and then 100 or so second meal? A theory behind that?

2. How much did you purchase the enzymes for?

Laterz dude.:cool:

Marcel
03-07-2002, 11:30 PM
Date: March 18, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 -
#2@9:15 -
#3@12:15 -
#4@3:30 -
#5@6:00 -
#6@8:00 -
#7@10 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
3g Calcium, 200mg potassium, 1g. C, iu E, mg B6, g fiber, multi-vit, md6, dym xtrm, mg zinc

Training & Cardio:


Pain/Soreness:

Sleep:


Overall Comments:

MonStar1023
03-09-2002, 10:14 AM
Marcel-
1. How come you eat 300 grams carbs or so first meal and then 100 or so second meal? A theory behind that?

I eat around 400g the first meal and around 150g the second meal. The real theory behind it. But if I hate 2 huge meals I would be gorging myself and getting fat. The second meal is basically just some complex carbs (around 80g carbs from oatmeal and 35-45 from brown sugar and skim milk) to be absorbed all night. My second meal is before bed. My first is my big one, loaded with candy and Gatorade and the works.

2. How much did you purchase the enzymes for?

I think that they were arent $15 each or something like that. Really worked well didnt feel bloated. Felt as full as can be! But not bloated. 2000+ calorie meal I was so full..

:drooling::drooling:

Marcel
03-10-2002, 10:57 PM
Ok Friday morning I wake up and my f*cken throat feels lile it's on fire and it hurts like a biatch. I get up take a p*ss and go back to bed until 2 p.m. Didn't go to skool. I barely even ate anything. Some cheesesticks. Went out that night anyways.

Sat. I was sick and stayed home.

Sun. I felt better went to the gym and hit back,bi's and shoulders. Progressed on everything. surprised the shiat outta me but not really cuz I have been going up in weights nicely. mY throat is still buggin me but tomorrow I need to go to skool. I will be ok. :D

Oh yea and I want my FACKEN whey and casein to arrive already!!!! It would have been very helpful this weekend!!! I'm hoping wed. it will arrive!

Marcel
03-10-2002, 11:00 PM
Date: March 11, 02

Stats:
Before pumpin@ 3:40 - 185 & 15.5%(inaccurate)

Diet:
#1@6:30 - 2 cheesesticks(9gf/7gp) = 210 cal.
#2@9:15 - 2 cheesesticks(9gf/7gp) = 210 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5ml udos(5f.g./43 cal.) = 253 cal.
#4@3:30 - 4oz. Salmon(canned)(26g.p./1g.f./120 cals) + 5ml udos(5f.g./43 cal.) = 163 cal.
#5@6:00 - 34 g.p.(152 cals) + 5ml udos(5g.f./87 cals) = 239 cal.
#6@8:00 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5ml udos(5g.f./87 cals)+ celery = 297
#7@10 -

Pro.grams= 150 Fat grams= 51 Carb grams= Total Cal.= 1,372

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 4g. C, 800iu E, 300mg B6, g fiber, 2 multi-vit, 4 md-6, 1 dym xtrm

Training & Cardio:
Will have chest, tri's and legs. Good session. Tried out hammer strength bench press and i didnt like it at all. It sucks imo. Shouler press hammer strength is ace though. Did some extra sets for calves for shits and giggles.

Cardio was 30 min but at level 9-10 with no sprints.

Talked to Rudy(Old cool trainer with Arnold chest) today as I went to go do my cardio. He was training some lady and he came over and asked me what I was doing. I told him sprints on bike and he said it would be better for me to do cardio at a slower pace without sprints. He told me sprints would eat up muscle faster. I had heard that before and had read Lyle say that when you are lifting weights intensly it would be a better choice to do the regular ol' cardio. What I'm gonna do now is sprints on tready on non-weight days and on weight days I will do 30 min at slower pace. I asked him about when he used to compete and stuff and we talked about diets also. He used to train full-body routines 3 days a week. I told him that was like Steve Reeves. I think that I will pay to have him train me for some sessions. He is so knowledgable and he could help me out a lot. He has a sh*tload of experience and I could benefit greatly. Even if I dont have him train me for a couple session I'm still gonna pick his brain whenever I see him.

Pain/Soreness:
Lats.
Sleep:
12:00-6:00( 6 HOURS.felt good though didnt even wake up to alarm clock because I was up before.)

Overall Comments:
Throat is sore and my belly feels bloated. Doesn't help that I forgot my water! Ok I re-couped and saved the day. I drank a sh*tload of water when I got home and at the gym. Why is cardio great? This most beautiful hot blonde girl I know from skool was there today and as she left she grabbed my shoulder while I was on the bike. Damn she is hot! Then later on this gorgeous lady that I had never seen with a pretty face with huge t*ts gave me some stares and I smiled back. I think she likes me. :D

MonStar1023
03-11-2002, 08:21 AM
Looking good bro. Sucks when your sick I know...

:eek::eek:

Marcel
03-11-2002, 11:29 PM
Date: March 12, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - 3 cheesesticks = 320 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5ml udos(5f.g./43 cal.) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5ml udos(5f.g./43 cal.) = 253 cal.
#4@3:30 - 3 oz cheese(27gf/21gp) = 330 cal.
#5@6:00 - 4oz. Salmon(canned)(26g.p./1g.f./120 cals) + 5ml udos(5f.g./43 cal.) = 163 cal.
#6@8:00 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5ml udos(5f.g./43 cal.) = 253 cal.
#7@10 - 4 oz cheese(36gf/28gp) = 440 cal

Pro.grams= 210 Fat grams= 129 Carb grams= Total Cal.= 2,112

Water:
2 gallons

Supps:
3g Calcium, 400mg potassium, 4g. C, 800iu E, 200mg B6, g fiber, 2 multi-vit, 2 md6, 1 dym xtrm, 30mg zinc

Training & Cardio:
no weights today.
Walked for 24 mintues today nice pace with the sun shining.
Hit the bag for 50 minutes today! fooken Linkin Park kept me going on and on! sweet.
Pain/Soreness:
Chest. back. arms when i flex em only. hamstrings and quads when i flex only.

Sleep:
11-6:20 (7:20 perfect amount.)

Overall Comments:
Feel great today. Great mood. Ace cardio session.
"Well I'm peepin', and I'm creepin', and I'm creep-in'
But I damn near got caught, 'cause my beeper kept beepin'
Now it's time for me to make my impression felt
So sit back, relax, and strap on your seatbelt
You never been on a ride like this befo" - Dr Dre what a facken song! nuthin but a g thang. Ummm...Mrs.D called me her muscles today. She flirts around too much but hey I dont mind I bez have an A! Oh yea I had a vision today too...late May is when all my abs will make their appearance for sure. They will be revealed for all the hookaz and hos to see prom night. can't wait! :D

Marcel
03-12-2002, 08:55 PM
Date: March 13, 02

Stats:
Before pumpin@ 3:40 - 181 & 15%(inaccurate)

Diet:
#1@6:30 - 2 cheesesticks(18gf/14gp) = 210 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5ml udos(5f.g./43 cal.) = 253 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 5ml udos(5f.g./43 cal.) = 253 cal.
#4@3:30 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10 ml udos(10g.f./87 cals) = 255 cal.
#5@6:00 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 2 cheese sticks(18gf/14gp/210cal) = 378 cal.
#6@8:00 - 4oz. Salmon(canned)(26g.p./1g.f./120 cals) + 5ml udos(5f.g./43 cal.) = 163 cal.
#7@10 -

Pro.grams= 206 Fat grams= 78 Carb grams= Total Cal.= 1,512

Water:
1.5 gallons

Supps:
3g Calcium, 300mg potassium, 3g. C, 800iu E, 200mg B6, g fiber, 2 multi-vit, 4 md6, 1 dym xtrm, zinc

Training & Cardio:
Back, bi's and shoulders. Nice session. Facken intense and felt great. Didnt go up in reps on my heavy sets for back but for the higher rep sets I did. Very ace. Dropped 1 rep for curls but I know why...because of yesterdays crazy heavy bag boxing. I went overboard yesterday for 50 minutes hitting the **** outta it. Also all the facken hopping around made my calves sore as fack. Cardio I did 33 min because I hadnt been colling down just getting up and walking around well now i cool down while riding the bike. I keep track of how far I go in the alotted time. Ace day overall.

Pain/Soreness:
calves are dead.

Sleep:
11:30-6:20(6:50 not enough)

Overall Comments:
So far so good. Good day. Nothing really funny or nothing like dat today! :mad: Oh wait while I drank my flaxseed oil a kid said it was steroids and that's why i'm big. LMMFAO! Said stfu and told him what it was and he got interested all of a sudden. Then told him to stfu and I got back to browsing wbb. ace.

Marcel
03-13-2002, 10:18 PM
Date: March 14, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - 34 g.p.(152 cals) + 5ml udos(5f.g./43 cal.) = 195 cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.) = 211 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.) = 211 cal.
#4@3:30 - Too much b*llshit!
#5@6:00 -
#6@8:00 -
#7@10 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1 gallons

Supps:
3g Calcium, 200mg potassium, 1g. C, iu E, mg B6, g fiber, multi-vit, 4 md6, 1 dym xtrm

Training & Cardio:
None.

Pain/Soreness:
Lats when flex and bi's when flexed.

Sleep:
11:00-6:20(7.20 felt great and I woke up with no alarm cuz I was ready to go!) I've been thinkin 8 hours would be great ya know...*Tony Montana voice*

Overall Comments:
So far so facken good. Not so facken good...I stayed at skool longer then I wanted to...got home and was tired as fack. I stayed home and had a big feast of all sorts of shitty carb foods. Then fell asleep for a couple hours. Whatta joke. I woke up and no real damage done yet i'll see what I look like and weigh tomorrow. Just a lil bloated right now. That's what I get for eating sh*tty foods. I will have a chicken salad tonight before bed to start up the fat burnin again...

Marcel
03-14-2002, 11:52 PM
Date: March 15, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 1oz cheese(9g.f./7g.p.) = cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.) = 211 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 5ml udos(5f.g./43 cal.) = 211 cal.
#4@3:30 - micelliar casein + 5ml udos =
#5@6:00 -
#6@8:00 -
#7@10 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3g Calcium, 200mg potassium, 1g. C, iu E, 100mg B6, g fiber, multi-vit, none today md6, none today dym xtrm, zinc

Training & Cardio:
Chest, tri's and Legs. I expect a nice jump in reps due to yesterdays feast.

Pain/Soreness:
None really.
Sleep:
11-6(7 hours need a lil more)


Overall Comments:
A b-day party tonight. Hmmm...I dunno if I will get to train today. Diet will go to hell today I know it will. I'm going out today and wanna have some fun. My day so far has been great...someone had a muscle & fitness magazine and this girl in class said that guy looks like Marcel! So I look to see who it is and it was Frank Sepe...now if I was only as huge as he is! I will try to report here tonight but prolly won't get to till tomorrow. Bring on the fun muthafuckaazz...:D

MonStar1023
03-15-2002, 01:44 AM
Marcel-
I thought that you were doing NHE bro? Where are your carb-up meals at? I have looked in your past 6-7 journal entries and you dont carb-up on any of them...

:confused::confused:

Marcel
03-15-2002, 11:49 AM
MS - Tell me about it eh? Just yesterday was a carb-up but it wasn't all planned out and shiat. I need to do a better job about that.

Marcel
03-17-2002, 10:13 PM
Ok here we go....

Friday had a blast. Ate like a whole facken cheese pizza! Great stuff.

Saturday La Familia came over and we had a bunch of fun. We played foosball and my cousin and I were barely beat by my 2 lil 10 and 8 year old cousins! Lil bastards! Next time we will have another tournament and we will beat them!
We ate cake and other good stuff and I wasnt worried about fat and carbs together and all that ****! I just wanted to relax really.

Sunday I woke up and felt alright not too much damage done just some added water weight I guess. I got up pretty early and did some searching on the net for different diets etc. I found one that looks tight and I will switch to that for a while instead of NHE.

I also read up on a supp. called vitex. It looks very promising until I read a post where some teen(19yrs old.) was asking if he should use it and Brock Strasser advised against it. The teen didn't want to close his bone epiphyses pre-maturely because he believed he was gonna grow some more. Short of an x-ray you can't tell if you are done growing or not. So good looking out Brock and helping people out. I believe I'm not done growing either so no vitex for me! :cool:

The new diet will be this:
Protein 1.5-2 grams per lb of bodyweight
Fat .5-.75 grams per lb of bodyweight
Carbs (only post workout) 30-50 grams
green vegies as much as possible

I got this diet from Tha One CrumCake over there at Elite. There's a long post over in the diet forum in which this diet is discussed. So thank you to Crum and I will shoot him an e-mail later.

Marcel
03-17-2002, 10:28 PM
180 * 1.5 = 270 g protein
180 * .5 = 90 g fat

Pumpin days:
270 * 4 = 1080 protein cal.
90 * 9 = 810 fat cal.
50 * 4 = 200 carb cal.
*Total Cal. = 2090 cal.*


Non- Pumpin days:
270 * 4 = 1080 protein cal.
90 * 9 = 810 fat cal.
*Total Cal. = 1890 cal.*

Meal breakdown: (7 meals per day)
40 g protein
13 g fat


CFM whey:
1/3 cup=
23 g protein
95 cal.

Micellar casein:
1/3 cup=
21 g protein
95 cal.

Marcel
03-18-2002, 12:56 AM
Date: March 18, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) + romaine lettuce = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) + romaine lettuce = 255 cal.

#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.
#5@6:00 - 2 scoops Surge(49cg/25pg) = 350 cal.

#6@8:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.)+ romaine lettuce = 277 cal.
#7@10 - Micellar casein(2/3cup-42gp/190cal) + 5ml udos(5g.f./43 cals) = 233 cal.


Pro.grams= 275 Fat grams= 55 Carb grams= 50 Total Cal.= 1,924

Water:
2 gallons

Supps:
3g Calcium, 300mg potassium, 3g. C, 800iu E, 300mg B6, g fiber, 2 multi-vit, 2 md6, 1 dym xtrm, 30 mg zinc

Training & Cardio:
Chest, tri's and LEGS. Great session everything went up. I'm up to the 75 pound db bench for next session. These are going up nicely...soon it will be 100's!!! Now if my Squat would go up the same...Cardio was 33 min. 10.88 miles on bike Oh shiat I forgot I added some extra sets of leg extension while I waited...I did some drop sets and it didnt affect other lifts at all. ace.


Pain/Soreness:
None.

Sleep:
12-8 (8 hours perfect)

Overall Comments:
Gonna have protein supp. meals today but I need to find out the nutrition facts of "skirt steak" Didn't go to skool today cuz it got late...couldnt open up the facken gate couldn't get out and left without my food. Came back in the house and decided to stay here...fun stuff.

MonStar1023
03-18-2002, 11:40 PM
Marcel-
"The new diet will be this:
Protein 1.5-2 grams per lb of bodyweight
Fat .5-.75 grams per lb of bodyweight
Carbs (only post workout) 30-50 grams
green vegies as much as possible"

Looking good man. This diet looks pretty good if you ask me. Not in regards to leptin levels but in regards to everything else I have ever read. For example low-carbs usually helps burn off a lot of fat, etc. Good luck man.

:thumbup::thumbup:

... Yeah definitely try a CID though with me if you drop this.

Marcel
03-18-2002, 11:46 PM
Yea it looks excellent and the dude who wrote it is very cool and knows his shiat. If I dont feel good on it or the results aren't great then I will switch to a CID and see how that goes. Cool!

Marcel
03-18-2002, 11:49 PM
Date: March 19, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255 cal.

#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) + romaine lettuce = 277 cal.
#5@6:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) + romaine lettuce = 277 cal.


#6@8:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) + romaine lettuce = 277 cal.

#7@10 -

Pro.grams= 252 Fat grams= 64 Carb grams= Total Cal.= 1,618

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 4g. C, 800iu E, 300mg B6, g fiber, 2 multi-vit, 4 md6, 1 dym xtrm, mg zinc

Training & Cardio:
WILL do tready sprints. At night might take a walk.

0-5 warm-up walk
start over timer
0-21 1/1 sprints/walk completed
21-35 jog/ cooldown walk
ace


Pain/Soreness:
Chest when flexed. lower quads teardop.

Sleep:
10:30-6:20 (7:50 perfect almost...felt a lil tired when i got up but thaz expected)

Overall Comments:
So far so good..energy wise feel ok. Feeling great right now and my body likes those protein shakes. good stuff so far and will do my cardio in a lil bit then will report back here. Ok cardio went great. Protein supps. because cooking sucks! facken weighing food and measuring is getting on my nerves...but when it comes down to it I wouldnt feel right not doing it! :D

MonStar1023
03-18-2002, 11:49 PM
Alright man, again Ill be checking out your journal daily. Good luck!

;);)

CBates
03-19-2002, 07:04 AM
Originally posted by Marcel
Yea it looks excellent and the dude who wrote it is very cool and knows his shiat. If I dont feel good on it or the results aren't great then I will switch to a CID and see how that goes. Cool!

Are you by chance talking about the diet over at elite by that crumcake guy? That's what it looks like through what you are describing. High fat and protein and only taking in carbs post workout. If so I just started this diet last Friday. You should see some pretty good results. even though I haven't been on the diet long, I can already tell I've shed a little bit of body fat. But one I notice is that I do feel a little weaker than normal since I'm eating so low carbs.

Marcel
03-19-2002, 11:40 AM
Yea thaz da diet. That thread over there is fo facken long too and the dude is so helpful. I'm gonna follow this diet until I'm shredded and I'm not stopping for nothing. I'll be checking your journal daily too so good luck!

CBates
03-19-2002, 12:17 PM
Good look with the diet. I'm going to be sticking to it also until I get to around 6-7% body fat. Going to be hard going 8 straight weeks without a cheat day, but I think I can handle it. I'll pretty much be taking in the same amount as protein/fat/carbs as you. Around 260p, 90f, 40c I'll be checking out your journal daily to see how you're progressing on this diet. Oh, and yeah, that thread is long as hell. I've been reading it for over an hour and still reading it. LOL

Marcel
03-19-2002, 01:59 PM
Yea 8 weeks for me too w/o a cheat will be hard but I can handle it. Just have to think positive and keep going hard at it. Definetly check my journal out and help keep me on track. ThaOneCrumcake gives out some great advice on that thread...like one for example that I liked was to go to war with the cheat food...put it in front of you and say f*ck yo* mutherf*cka. A lot of dieting is a mental thing ya know? I can't wait to get a craving for something so I can go to war!!!! LMAO!!!

Marcel
03-20-2002, 11:47 AM
Date: March 20, 02

Stats:
Before pumpin@ 3:40 - 181.5 & 15%(inaccurate) I'm not no facken 15% I'm leaner then that!!!

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255 cal.

#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.
#5@6:00 - 2 scoops Surge(49cg/25pg) = 350 cal.

#6@8:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.)+ romaine lettuce = 277 cal.
#7@10 - Micellar casein(2/3cup-42gp/190cal) + 5ml udos(5g.f./43 cals) = 233 cal.


Pro.grams= 275 Fat grams= 55 Carb grams= 50 Total Cal.= 1,924

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 5g. C, 800iu E, 300mg B6, g fiber, 3 multi-vit, 4 md6, 1 dym xtrm, mg zinc

Training & Cardio:
Back, bi's and shoulder's. Super session went up on all my reps like crazy! Maybe it's the increased protein! Did 35 min cardio(i was bored as fack today!) on the elliptical at a good pace but not too fast.
Pain/Soreness:
None.

Sleep:
11:20-6:20 (7 hours felt tired as fack in the morning but now at 10:30 i feel great)

Overall Comments:
Ummm...added a lil salt to my chicken meals...and I feel great today. I will stick to meals as planned but if altered for some reason I will update.

CBates
03-20-2002, 01:13 PM
Originally posted by Marcel
Yea 8 weeks for me too w/o a cheat will be hard but I can handle it. Just have to think positive and keep going hard at it. Definetly check my journal out and help keep me on track. ThaOneCrumcake gives out some great advice on that thread...like one for example that I liked was to go to war with the cheat food...put it in front of you and say f*ck yo* mutherf*cka. A lot of dieting is a mental thing ya know? I can't wait to get a craving for something so I can go to war!!!! LMAO!!!


Yeah, that sh!t was funny as hell, I laughed my ass off when I saw that. I thought it was funny when he was saying when you start to want a cheat day, instead go through a hell day of eating nothing but plain oatmeal, tuna, and olive oil. That would make you really appreciate the steaks and protein shakes. One thing I noticed on this: Pro.grams= 275 Fat grams= 55 Carb grams= 50 Total Cal.= 1,924

According to what he suggested, wouldn't you want to up the fat grams to at least 90-100. The reason for this is to use the protein to preserve muscle, and use the fat for energy. With eating both low carbs and medium fat, a lot of the protein is going to be used as energy. Before I started this diet full blown, I was going with about the same stats as that, and I noticed I had hardly no energy in the day. Now that I'm taking in double the fat I'm noticing more energy, but haven't been on it long enough to tell a difference in fat loss. Guess time will tell. I'll give it a go for a month, and if I'm not losing fat or gaining fat, then I'll switch back over to low carbs and medium fats because I was having success as far as losing fat, just felt like sh!t all day. But with macro break down of what you're taking in right now, you'll defiantly cut. Also something I'm thinking too, is he suggested like doing a split of his diets. One week eat very low carbs (just post workout) and then one week up the carbs for the first three meals a day. Just alternate between the 2 weeks. Once I get down to the single % body fat to where I want to be, I think I'm going to try that out, seems like you would get the cutting results from the 1 week of very low carbs, but also be able to gain muscle from the week of eating medium carbs. I just hope when trying this I don't put on much fat from the weekly medium carbs.

Marcel
03-20-2002, 01:49 PM
Yea the hell day idea is actually pretty smart one. That would really make you appreciate the shakes and chicken. You are probably correct about upping the fat but I simple did .5*180 and got 90 grams but I'm fallin short on those. If I start losing weight too fast then I will up the fat.

The 3 pro/fat meals and 3 protein/carb meals is a great idea once I reach the leaness I want. That would be great and then switch to the original plan when you feel you need to cut.

We pretty much have the same plan dude! We follow the same routine also. I've been thinking of upping the volume on my routine though. I havent yet because I keep progressing but I think it would be cool to up the volume for a week or 2.

CBates
03-20-2002, 08:24 PM
I was checking this diet out, it's pretty much the same thing that we are on, only upping the fat intake and lowering the protein. Carb intake is still going to come out the same if you're eating all the green veggies and have carbs post workout. This seems kind of like a keto diet, but it doesn't require you to be in ketosis to lose the body fat. The thing I like about this diet is you get a carb up day 1 day a week. Plus lowering the protein, I can pretty much stay away from F'n tuna and chicken to meet the daily requirements on this diet. I've been eating that stuff for 5 years straight now.. If you like you can check out the 2 links, one describes the diet and the other has some FAQs that explains things a little better. I'm actually considering starting this diet next week. It does seem it would be easier to stay on it with the carb up day on the weekend. Only thing I'm worried about is preserving the muscle mass on such low protein. Might be worth a shot to lose a lot of body fat and keep your sanity.

http://t-mag.com/html/83diet.html

http://t-mag.com/html/body_86diet.html

MonStar1023
03-20-2002, 08:49 PM
I agree with the things that the both of you have been saying. Not only does that ThaOneCrumcake diet or whatever force your leptin levels to drop like a sack of potatoes but it also is almost completely impossible to stick to. The links that CBates gave you are to the T-Dawg diet, I personally have tried this diet.

I really liked it, it was basically a combination of a CKD and a TKD. A carb-up on the weekends and still consuming your postworkout carbs. Honestly its a really excellent idea. The one carbup day a week will help secrete leptin levels and the postworkout carbs will help out with recovery. Seems like a good idea to me!

:thumbup::thumbup:

Marcel
03-20-2002, 11:00 PM
CBates - The T-dawg diet also looks great. Your right about it being like the one we are on right now. The one-day carb-up also seems like a good choice. Dang dude made me wanna switch diets already!....but I think I stick to the crumcake one for now. I mean if I notice I'm not progressing weekly then I will add a carb up and re-evauluate the situation. Perhaps switch to the T-dawg. Thanks for looking out and helping me appreciate that bro.

MS - you also made some very good points in your post. The carb-up sounds like a good idea to me. Thanks for looking out bro. The post-workout carbs are great imo.


Thank you dudes and I'll be checking your journals out too! :cool:

MonStar1023
03-20-2002, 11:23 PM
Marcel-
Yeah man carbups/refeeds are excellent. Help with the psycological aspect of strict dieting and help stimulate leptin and insulin levels. Basically now I am taking a CKD and NHE a step further, with the CID. Well see how things go with this diet.

:cool::cool:

Marcel
03-20-2002, 11:35 PM
Yea I will stick to the original plan of 56 days of hard as fack dieting but if I'm not progressing like I want I will alter things...carb-up...t-dawg...CID...we shall see but for now I need to be focused on crumcake diet and adjust when/if necessary.

Yea you sort of are following a hybrid of the two huh? Interesting!

MonStar1023
03-20-2002, 11:52 PM
Marcel-
Yeah dude good luck with Crum's diet. It seems tough as f*ck and thats why I never gave it a shot. That along with the idea that my leptin levels would have dropped through the ground. But anyway yeah I experience GREAT results with NHE, which is sort of similar to a CID. Just moderate eating or whatever and then refeed meals/days a few times per week.

;);)

Good luck!

Marcel
03-21-2002, 12:02 AM
Date: March 21, 02

Stats:
Before pumpin@ 3:40 - 180 & 13.5%(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.
#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10ml udos(10g.f./87cal.) = 255 cal.

#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.
#5@6:00 - 2 scoops Surge(49cg/25pg) = 350 cal.

#6@8:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal = 277 cal.
#7@10 - Micellar casein(2/3cup-42gp/190cal) + 5ml udos(5g.f./43 cals) = 233 cal.


Pro.grams= 275 Fat grams= 59 Carb grams= 50 Total Cal.= 1,924

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 5g. C, iu E, 300mg B6, g fiber, 3 multi-vit, 3 dym xtrm, 45 mg zinc

Training & Cardio:
Chest, tri's and LEGS. Session went ok. Porgressed a lil bit not much though. I lowered cardio to only 20 minutes today on the bike after weights. I did moderate intesity broke a nice sweat anyways. All in all good session.

Pain/Soreness:
Lats like crazy...

Sleep:
10:30-6:20(7:50 great only for some reason I woke up @ 5 or so went out to the living room and layed down on the couch wtf!?!? Then I let the dog out and I went back to my bedroom and slept till 6:20)

Overall Comments:
So far so good day 4. Ran out of MD6 and I definetly liked that better then dym...the md6 is way more powerful and it's equal dose (2 md6 = 1 dym xtrm). I will order some more md6. Great day today got my hair cut also.

MonStar1023
03-21-2002, 12:04 AM
... What ever happened to Qea?

:confused::confused:

Marcel
03-21-2002, 11:43 AM
I dunno dude.

CBates
03-21-2002, 02:31 PM
Originally posted by Marcel
[B]Date: March 21, 02


Pro.grams= 275 Fat grams= 59 Carb grams= 50 Total Cal.= 1,924



One thing, I know I said it before, that I would do is up the fat intake to at least 90 grams per day at the lowest, for your body weight. At only 60grams a day you're still going to be using the protein as energy. The reason for such high fat intake is to use fat as energy. I know it seems it's going to be hard to cut with fat intake so high, that is why I was so hesitant to go on this diet, but with the fat around 90-100 grams, it's all going to be pretty much used to provide energy and leaving all the protein intake to preserve muscle mass. What I'd suggest is up the fat intake to around 90-100 grams and try that for a week and if you're not losing fat, then drop it down 5-10 grams a week. I was eating almost the same macro breakdown as this before starting the crum diet and I noticed I was losing body fat, but once I upped the fat intake by 40 grams, I've notice more energy and plus I'm dropping fat easier. Also how much cardio are you doing? On the thread he suggested doing cardio like 5 times a week. That's a little bit too much for me, I'm going to just stay at doing cardio 2 times a week. Also, the thread over at Elite got moved to one of the paying areas. That sucks, I didn't get to finish reading everything. If you go there and try to check it out, you'll notice the thread is not in the diet forum anymore.

MonStar1023
03-21-2002, 09:10 PM
Sleep:
10:30-6:20(7:50 great only for some reason I woke up @ 5 or so went out to the living room and layed down on the couch wtf!?!? Then I let the dog out and I went back to my bedroom and slept till 6:20)

Lol man this sh*t is great. Never seen something so funny in a journal haha jeez. You woke up and laying down on the couch?

:D:D

Marcel
03-21-2002, 11:59 PM
CBates - thank you bro. It's only day 4 on this crumcake diet but the fat is really melting off lemme tell ya. Fack I can't even imgagine how shredded I will be in 52 more days! I might reach my goal before that! I will up my fat intake as you have recommended. It will help me out I know it. Thanks bro!

MS - I was like WTF am I doing here!?!? Out of the corner of my eye I see my big a$$ dog standing by the door...shiiiiiiat I need to let the big guy out so he could take care of buisness! As soon as he came back in I went right back to bed for an hour or so. Funny stuff!

MonStar1023
03-22-2002, 12:06 AM
Marcel-
Lol man. Never heard of anything like it before. Damn you said after 4 f*cking days on the Crum diet your fat is already melting off!? Jeez thats completely nuts. Anyway good for you though man thats a really good thing. I hope that a CID pulls through for me. I have thought some great things about this diet. Seems to be working well. On average (in relation to 7 days) I am taking in around ~3000 calories per day. 5 days taking in 2500 calories and 2 days taking in 4000 calories. Jeez I am hoping for some good results. Seriously if I am having any kind of big problem with it, NHE here I come! I am already starting to question it. I know thats bad because it hasnt even been a week really.

:cool::cool:

Marcel
03-22-2002, 12:31 AM
MS - Yea bro it's great! I will more then likely reach my goal before 2 months the way things are going! I'm gonna up my fat intake also.

Give the CID some more time...but if it doesnt give ya the results you want you've had great results with the NHE. What I like about the diet I'm on right now is the post-workout carbs which are very important. Anyways I gotta go to bed now! Talk to you hardcore dieting mofos tomorrow! Laterz.

Marcel
03-22-2002, 12:40 AM
Date: March 22, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) = 277 cal.

#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.


#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) + romaine lettuce = 277 cal.
#5@6:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10ml udos(10g.f./87cal.) + romaine lettuce = 277 cal.

#6@8:00 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.
#7@10 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.

Pro.grams= 284 Fat grams= 94 Carb grams= Total Cal.= 2,019

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 4g. C, 800iu E, 300mg B6, g fiber, 2 multi-vit, 45 mg zinc

Training & Cardio:
WILL do tready sprints. Well I didn't do any cardio. I went out instead. Diet was on though and I felt good all day long.

Hopefully it will as follows...if not then I will update.
0-5 warm-up walk
start over timer
0-21 1/1 sprints/walk completed
21-35 jog/ cooldown walk

Pain/Soreness:
Lower chest a lil bit when flex. Triceps when flexed. Also calves.

Sleep:
11:00-6:30(7:30 felt good)

Overall Comments:
So far so good...meals have been on...gonna go out tonight so a meal will be off time but I will eat it as soon as I get home. Meal times were off but meals were eaten. No cardio but felt leaner. I think it's gonna be harder then I thought not carbing up we'll see how much longer I can go w/o carb-up. I might have to plan something out...

MonStar1023
03-23-2002, 11:11 AM
180 & 13.5%(inaccurate)

Looking pretty good man I forgot how much you weighed..

:cool::cool:

Marcel
03-23-2002, 06:18 PM
MS - Thanks bro. I'm not a heavyweight yet but I'm a bit leaner then 13.5%. I'm also 18 years old. 2 years ago I weighed about 150 same height 6 feet with pretty much the same bodyfat. About that time is when I started eating 6 or more meals per day and reading about bodybuilding.
Anyways before that I had always been a chubby kid up till like 10th grade when I lost a lot of weight running and eating less. I also lifted everyday but just benches and curls. If I had known then what I know now! I would have dieted smartly and worked every body part.
Alright bro laterz.

Marcel
03-25-2002, 11:27 AM
Date: March 25, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 2 tablesp. almond butter(18g.f./220cal) = 410 cal.

#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.


#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 2 tablesp. almond butter(18g.f./220cal) + romaine lettuce = 410 cal.
#5@6:00 - 2 scoops Surge(49cg/25pg) = 350 cal.

#6@8:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond butter(9gf/110cal) = 300 cal.
#7@10 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 5 ml udos(5g.f./43cal) = 233 cal.

Pro.grams= 277 Fat grams= 82 Carb grams= 50 Total Cal.= 2,297

Water:
2 gallons

Supps:
3g Calcium, 500mg potassium, 5g. C, 800iu E, 300mg B6, 10g fiber, 2 multi-vit, 30 mg zinc

Training & Cardio:
Chest, tri's and LEGS. Great session everything went up big time. Cardio was bike 10/8 level 30 min.

Pain/Soreness:
None.
Sleep:
12:00-6:00(6:00 suprisingly felt good)

Overall Comments:
Social life this weekend was awesome but bb life was all fooked up. Need to balance them out better...

CBates
03-25-2002, 11:44 AM
Originally posted by Marcel
Date: March 25, 02



Overall Comments:
Social life this weekend was awesome but bb life was all fooked up. Need to balance them out better...

Know exactly what you mean, I screwed up the diet pretty well this weekend. Not with food, but with drinking... But not much damage was down, b/c my abs are showing even better before the weekend even started. Have you dropped any weight yet on the diet? I've dropped around 8-10 pounds since I've been on it. I know a little bit is water, but a lot of it cant be because I was only taking in maybe 20 more grams a day of carbs before starting this diet about 2 weeks ago.

Marcel
03-25-2002, 11:29 PM
CB - I hate doing this shiat! It seems like I go mon-fri perfect and feeling lean as can be but then fri night rolls around I go out and oops! I'm gonna limit going out to only Saturdays because this is getting outta control and I won't reach my goals soon enough if I keep going out fri night and extending out until saturday. Good looking out dude.
As a matter a fact this Saturday my dawg is gonna have a party this Saturday but I'm not mess with my diet at all. Ok laterz...did ya notice my new fat intake totals? ace. I feel better too not a craving today at all. Laterz.

Marcel
03-25-2002, 11:35 PM
Date: March 26, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 2 tablesp. almond butter(18g.f./220cal) = 410 cal.

#2@9:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.
#3@12:15 - 6 oz. steak(38 g.p./210 cals/6 g.f.) + 10 ml udos(10g.f./87 cals) = 297 cal.


#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 2 tablesp. almond butter(18g.f./220cal) + romaine lettuce = 410 cal.
#5@6:00 -

#6@8:00 -
#7@10 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1 gallons

Supps:
3g Calcium, 200mg potassium, 1g. C, 00iu E, 100mg B6, 10g fiber, multi-vit, mg zinc

Training & Cardio:


Pain/Soreness:
Chest when flexed. Tri's when flex and hammys when I walk.
Sleep:
11:00-6:00(7 hours felt re-freshed)

Overall Comments:
So far so good.

CBates
03-26-2002, 10:47 AM
Originally posted by Marcel

Pro.grams= 277 Fat grams= 82 Carb grams= 50 Total Cal.= 2,297


Looks perfect :thumbup:

Yeah, the weekends defiantly screw me up too. Not so much on Friday nights because I usually just stay home and play PS2 on those nights, but on Saturday when I go out, that's what gets me. I know this coming up weekend isn't going to be any better, one of my best friends is coming into town to visit, and every time he comes down we start drinking at about 7pm and don't stop till Sunday morning.. I'm going to try my hardest not screw up the diet this weekend, but once I get out to the clubs, I'll probably change my mind.

Marcel
03-27-2002, 02:23 PM
Date: March 27, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 15ml udos(15g.f./135cal.) = 325 cal.

#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10 ml udos(10g.f./87 cals) = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10 ml udos(10g.f./87 cals) = 255 cal.


#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 15ml udos(15g.f./135cal.) = 325 cal.
#5@6:00 - 2 scoops Surge(49cg/25pg) = 350 cal.

#6@8:00 - 1.5 cans Salmon(39g.p./2g.f./180 cals) + 10 ml udos(10g.f./87 cals) = 267 cal.
#7@10 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.

Pro.grams=272 Fat grams=75 Carb grams=49 Total Cal.= 2,077

Water:
3 gallons holy shiat thaz a lot!

Supps:
3g Calcium, 500mg potassium, 6g. C, 800iu E, 300mg B6, 30g fiber, 2 multi-vit, 3 dym xtrm, 30 mg zinc

Training & Cardio:
Back, bi's and shoulders. Ace session keep going up. Cardio elliptical 30 min.
Pain/Soreness:
Lower chest a lil bit when flex. Triceps when flexed. Also calves.

Sleep:
11:00-6:00(7:00 felt good)

Overall Comments:
Good day all around felt fine...I noticed I feel better having whey/casein with udos in the morning and not with almond butter. I'll save that for night. I still need to eat right before I go to bed. Also I drank 3 gallons of water today..I'm proud. Ok laterz.

Accipiter
03-27-2002, 05:41 PM
'lower chest'? I never want to hear you say that again :P jk bro

CBates
03-27-2002, 09:34 PM
Wondering how you feel on the diet now that you have been on it a little while? Feeling week, tired, or anything like that? I'm feeling a little week due to not having any carbs, think I'm going to up my calories by around 200-300 for a week and see how I feel on that. If I still feel the same, I think I'm going to go with the T-Dawg diet since you get the carb up in it.

Marcel
03-28-2002, 12:12 AM
Accipiter - inner chest outer chest lower chest I work all the parts man! LMAO!

CBates - I feel ok...sometimes I feel tired but I think that was because of low carbs and not enough fat. I'm feeling fine now and workouts keep getting better. Yea the carb-up will be beneficial I suppose. Go for it bro! Laterz.

Marcel
03-28-2002, 12:17 AM
Date: March 28, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 15ml udos(15g.f./135cal.) = 325 cal.

#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10 ml udos(10g.f./87 cals) = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10 ml udos(10g.f./87 cals) = 255 cal.


#4@3:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 2 tablesp. almond(18g.f./220cal.) = 410 cal.
#5@6:00 - 2 scoops Surge(49cg/25pg) = 350 cal.

#6@8:00 - 1.5 cans Salmon(39g.p./2g.f./180 cals) + 1 tablesp. almond(9gf/110cal) = 390
#7@10 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.

Pro.grams= 272 Fat grams= 71 Carb grams= 49 Total Cal.= 2,285

Water:
2 gallons

Supps:
3g Calcium, 300mg potassium, 5g. C, 800iu E, 200mg B6, 15g fiber, 2 multi-vit, 3 dym xtrm, 30 mg zinc

Training & Cardio:
Will have Chest, tri's and LEGS. Great session went up on all by 2 or 3 reps. Cardio was 30 min bike 10/8 level.

Pain/Soreness:
Lats like crazy, Tri's when flexed, and biceps but barely.

Sleep:
11-6:20(7.20 hours...woke up at 5:30 thinking I was gonna be late or something but then went back to sleep yea!)

Overall Comments:
I'm gonna try to keep the diet exactly the same on training days which are Sun.Mon.&Wed.Thurs. If I change anything on my diet today I will update it. So far so good!

Marcel
03-29-2002, 11:59 AM
Date: March 29, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 15ml udos(15g.f./135cal.) = 325 cal.

#2@9:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10 ml udos(10g.f./87 cals) = 255 cal.
#3@12:15 - 6 oz. chicken(38g.p./168 cals/2g.f.) + 10 ml udos(10g.f./87 cals) = 255 cal.


#4@3:30 -
#5@6:00 -
#6@8:00 -
#7@10 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1 gallons

Supps:
3g Calcium, 200mg potassium, 1g. C, iu E, 100mg B6, 15g fiber, multi-vit, mg zinc

Training & Cardio:

Pain/Soreness:

Sleep:
11-6:00 (7 hours...good)
Overall Comments:

MonStar1023
03-29-2002, 12:03 PM
Looking good man, how often are you incorporating your refeed days? Didnt you say something like once per week?

:cool::cool:

Marcel
04-02-2002, 05:19 PM
OH SHIAT WHAT A UNDISCIPLINED MOFO I AM! I have been partying for the whole weekend and I'm finally back! Diet has been horrible and I also got sick. Got the flu but I'm getting better...:swear:
Tomorrow I hope to get back to the gym. I also went to the ast website and read Jeff Willets journal today and their Max-ot routines look solid. Might try one of those but I like the one I'm on right now. Also read about EDT by Charles Staley which I also want to try. I would have changed it up for this week but I wasn't home or eating 'good'.
How much damage was done? Not much actually I don't feel that bad pretty lean:scratch: so I'm happy about that :strong: I need to stop this BULLSH*T though! I'm good for a while then go out and party and go off diet, etc. I need to get my priority straightened out. I'm also gonna go back to NHE diet because then I will have carb-ups certain nights and it will make me think twice about f*cking it up.
I got up like 2 hours ago and I need to go shopping for food. Thaz all for now. :hump:

Marcel
04-03-2002, 03:38 AM
Date: April 3, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@1:00 - Micellar casein(1/3cup-21gp/95cal) + 2 tablesp. peanut butter(15g.f./180cal) + romaine lettuce =
#2@3:30 -
#3@5:30 -

#4@ -
#5@:00 -
#6@:00 -
#7@ -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
gallons

Supps:
3g Calcium, 200mg potassium, 1g. C, iu E, 100mg B6, g fiber, multi-vit, dym xtrm, mg zinc

Training & Cardio:
Not sure yet will train today but not sure what routine...might switch it.

Pain/Soreness:


Sleep:


Overall Comments:
Might switch routine to one out of Keys To Progress.

MonStar1023
04-03-2002, 08:47 AM
Is Keys of Progress a good book? I have heard good things about it what kind of training routines etc. do they recommend?

:cool::cool:

Marcel
04-03-2002, 03:21 PM
MS - wazzup bro? Yea so far what I have read has been good...the routines are very basic full body routines squats presses rows, etc. The sets very but I havent made up my mind on one quite yet. I might no even switch it up though I'm still progressing on the routine Chris Mason used remember that one? Alright laterz bro.

Marcel
04-04-2002, 05:37 PM
Date: April 4, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@2:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.
#2@4:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.

#3@ - 2 cheesesticks (14pg/18fg/210cal) = 210 cal
#4@ - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.

#5@:00 - 1 can salmon)(26g.p./1g.f./120 cals) + romaine lettuce + 1 tablesp. almond(9gf/110cal) + 1 cheesestick(7pg/9fg/110cal) = 340 cal.
#6@:00 - Micellar casein(2/3cup-42gp/190cal) + 2 tablesp. almond(18gf/220cal) = 410
#7@ -

Pro.grams= 221 Fat grams= 82 Carb grams= Total Cal.= 1,860

Water:
2 gallons

Supps:
3g Calcium, 200mg potassium, 3g. C, 800iu E, 200mg B6, g fiber, 2 multi-vit, 0 dym xtrm, mg zinc

Training & Cardio:
Shoulders, Chest, and Abs. Good session improved couple reps. 16 min cardio Max-ot style. kewl.

Pain/Soreness:
OF course not.

Sleep:
4-2(10 hours perfect!)

Overall Comments:
Feeling good. Drank 2 cups coffee before working out today. Felt good.

Marcel
04-05-2002, 01:59 AM
Date: April 5, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@ 1:15 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.
#2@ 3:45 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.

#3@ - 1 tablesp. almond(9gf/110cal) = 110 cal.
#4@ - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 tablesp. almond(9gf/110cal) = 300 cal.


#5@:00 - Micellar casein(2/3cup-42gp/190cal) + 1 table udos(15f/135cal) = 325 cal.
#6@ - Micellar casein(2/3cup-42gp/190cal) + 1 table udos(15f/135cal) = 325 cal.
#7@ - 1 cheesestick(9f/7p/110) + 2 table almond(18g/220cal) = 330 cal.

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 400mg potassium, 3g. C, 800iu E, 200mg B6, g fiber, 2 multi-vit, 1 dym xtrm, 30 mg zinc

Training & Cardio:
Legs and Back. Session went fine progressed on chins nicely. Tried hyperextensions today to make my fucken lower back stronger and oh facken sh*t did I like these. I can't believe I havent added these to my routine. These will always stay.

When I'm gonna go over to the only motherf*cking squat rack there's a dude doing 225 with a 2" rom. What the **** is that gay a$$ sh*t eh!?!? Watever. The gym was crowded a$$ fack too! I was surprised. No cardio.

Pain/Soreness:
Chest sore a$$ f*ck. Outer chest to be precise. ha.

Sleep:
3-1(10 hours felt damn good too)

Overall Comments:
Feel excellent right now...gonna go out today but no crazy b*llshit. Ok I went out and it was pretty fun. Didn't mess up diet at all. Want some Marcel? No, I'm cool. Ok. ha.

Marcel
04-06-2002, 04:29 AM
Date: April 6, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@ - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 9 cap Fish oil(9gf/90cal) = 280 cal.
#2@ - 7oz steak + 1 table almond

#3@ - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 1 table almond99f/110cal)
#4@ - 6oz steak + romaine lettuce + 1 table almond

#5@ - 6oz steak + a lil cheese(not even 1 ounce) + 1 bag romaine lettuce + 1 table almond

#6@ - 4oz cheese
#7@ - none.

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 400mg potassium, 5g. C, 800iu E, 300mg B6, 15g fiber, 2 multi-vit, nope dym xtrm, 30 mg zinc

Training & Cardio:
Chest and Shoulders. 75's went up 8.5 times shiat almost got 9. hammer shoulder press 80 pounds per side went up a few more reps. The higher rep stuff went up more then the heavy stuff lower rep. Thaz ok I'll see how much longer this will last for though.

Pain/Soreness:
None.

Sleep:
5-3(10 hours) Oh sh*t when I looked out the window the facken sun was coming out! Woke up at 1:30 or so and got up to take a p*ss and could have stayed up and started the day but went back for more. So I feel that 8-10 hours sleep are best for me.

Overall Comments:
So far so good.

Marcel
04-07-2002, 01:19 AM
Date: April 7, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@ - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 2 table almond(18f/220cal)= 280 cal.
#2@ - 6oz steak + lil cheese+ 1 table almond

#3@ - 2 table almond
#4@ - Micellar casein(1/3cup-21gp/95cal) + 10ml udos

#5@ - 4oz cheese
#6@ - 4 table almond
#7@ - nope (Reason for this is I got up at 4 and went to bed at 11 because of school tomorrow)

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3g Calcium, 200mg potassium, 2g. C, 800iu E, 200mg B6, 15g fiber, 2 multi-vit, dym xtrm, 30mg zinc

Training & Cardio:
Legs and Back. haha keep progressing atleast a couple reps so I will keep this routine until it stops and I will tweak it.

Pain/Soreness:
nOPE.
Sleep:
5-4(11 hours!) The hour change facked me up a lil bit I guess. Last night until school starts back up.

Overall Comments:
Feelin grrrreat.

Marcel
04-08-2002, 12:50 AM
Date: April 8, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10 ml udos(10g.f./87 cal) = 277 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cal/6 g.f.) + 6 fish caps(6f/60cal) = 270 cal
#3@12:15 - 6 oz. steak(38 g.p./210 cal/6 g.f.) + 6 fish caps(6f/60cal) = 270 cal
#4@3:30 - 1can salmon + 1 table almond

#5@6:30 - 4oz cheese
#6@8:00 - no gracias.
#7@10:15 - no gracias.

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 2g. C, iu E, 100mg B6, 30g fiber, multi-vit, dym xtrm, 30mg zinc

Training & Cardio:
None.
Pain/Soreness:
None.
Sleep:
I got 1 hour sleep last night. Oh ****!
Overall Comments:
Surprisingly not tired.

Marcel
04-08-2002, 09:11 PM
Date: April 9, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10 ml udos(10g.f./87 cal) = 277 cal.
#2@9:15 - 6 oz. steak(38 g.p./210 cal/6 g.f.) + 6 fish caps(6f/60cal) = 270 cal
#3@12:15 - 6 oz. steak(38 g.p./210 cal/6 g.f.) + 6 fish caps(6f/60cal) = 270 cal
#4@3:30 - 3oz cheese

#5@6:30 - 3 oz cheese
#6@8:00 - 1can salmon + 8 fish caps
#7@10:15 - 3 oz cheese


Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 3g. C, 800iu E, 200mg B6, 30g fiber, 2 multi-vit, nope dym xtrm, 30mg zinc

Training & Cardio:
30 min walk.
Pain/Soreness:
None.
Sleep:
11-6 (7 need more!)
Overall Comments:
Good day. Feeling leaner and leaner. Oh and tomorrow makes 1 week w/o carbs so carb load time tomorrow night.

CBates
04-08-2002, 09:20 PM
What's up Marcel?? Saw in a previous post of yours that you were thinking about changing routines. Just curious what your split looks like now, or still on the same routine? Also did you go back to the NHE plan?

Marcel
04-08-2002, 09:34 PM
Hey bro wazzup? Yea I was thinking about changing routines to one I saw out of the book The Keys to Progress by John McCallum. I did for 1 week but it was too much volume. I thought I might be able to handle it but I'm just gonna burn out.

So I got to reading some more at testosterone.net and saw a program which I'm gonna give a shot. It's called EDT by Charles Staley. Here is a link if ya wanna check it out http://www.testosterone.net/articles/196dens.html I will tweak it some since I checked out his site and he says you can tweak it. If ya check out the link tell me what you think ok?

Yea I went back on NHE and on Wednesday I will carb-load. I went back on it last wednesday so it will be one week on wednesday when I went through the 'metabolic change'. I will carb load on oatmeal this wednesday and sunday maybe some whole-wheat pasta. Ok laterz dude. :cool:

Marcel
04-08-2002, 09:38 PM
I might do this: I am doing this for now...
M - Legs
T - rest
W - chest/abs
Th - rest
F - shoulders/bi's
Sat. - rest
Sun. - Back/tri's

I like to hit each bodypart 2 times a week but I wanna give EDT a shot. See how I like it.

Marcel
04-09-2002, 11:39 PM
Date: April 10, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10 ml udos(10g.f./87 cal) = 277 cal.
#2@9:15 - 3 cheesesticks = 320
#3@12:15 - 3 cheesesticks = 320

#4@3:30 - CFM whey(2/3cup-46gp/190cal) +9 fish caps
#5@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 9 fish caps

#6@8:30 CARB-UP - 3 potato bread rolls(126c/21p/6f/660cal), 3 cups frozen yogurt(120c/24p/0f/600), 1 granola bar(29c/4p/6f/180cal), 2 cups cereal(50c/2p/2f/220cal) +20g cr. = 325c/51p/14f/ 1,660 calories TOTAL
***It's 11 pm and I feel f*cken full not too bad though. This Sunday will be oatmeal instead. I drank .5 gallon as soon as I started carb-load. Ready to start fat burning meals tomorrow thaz for sure!

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2.5 gallons

Supps:
3g Calcium, 4g. C, 800iu E, 300mg B6, 20g fiber, 2 multi-vit, 1 dym xtrm, mg zinc

Training & Cardio:
Chest/abs...EDT style Oh Sh*t Mutherfucker what a great f*cken workout! Felt so f*cken swoll and huge! I'll wait and see how I progress next week. I wish we had a good bench machine at my gym like hammer or something but the one we have sucks a$$ so db press will do. Ummm...16 min. max-ot cardio f*cken great! I love that shiat! Oh and the bunnies at my gym today hot hot...haha and all lookin at me cuz I'm so hot and sexy and not a big ugly OGRO! lmao.
Pain/Soreness:
No gracias.
Sleep:
11:30-6:00 (6:30 nope nope not enough!)
Overall Comments:
Awesome day today. Carb-up tonight and for some reason I'm not all that ecstatic about it...i have to though need to fill up my tiny muscles up again.ha. Ok comments about carb-up...had planned 2nd meal with 1 cup oatmeal and then just couldn't eat it! Also Sunday I have to cook the oatmeal with more time so I can eat that first because 1 cup dry oats is a SH*TLOAD of food.

Marcel
04-11-2002, 12:12 AM
Date: April 11, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10 ml udos(10g.f./87 cal) = 277 cal.
#2@9:15 - 3 cheesesticks - 320cal
#3@12:15 - 3 cheesesticks - 320cal

#4@3:30 - 1can salmon + romaine lettuce + 6 fish caps
#5@6:30 -

#6@8:30 -
#7@10:15 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
2 gallons

Supps:
3g Calcium, 2g. C, 400iu E, 100mg B6, 15g fiber, multi-vit, 0 dym xtrm, mg zinc

Training & Cardio:
30 min walk.
Pain/Soreness:
Oh shiat mutherfacker my abs are sore! Surprisingly chest isnt.
Sleep:
12-6 (6 hours horrible! need more!)
Overall Comments:
Cool.

Marcel
04-11-2002, 11:52 PM
Date: April 12, 02

Stats:
Before pumpin@ 3:40 - & %(inaccurate)

Diet:
#1@6:30 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10 fish caps
#2@9:15 - 6 oz. steak(38 g.p./210 cal/6 g.f.) + 6 fish caps(6f/60cal) = 270 cal
#3@12:15 - 6 oz. steak(38 g.p./210 cal/6 g.f.) = 210 cal

#4@2:00 - 1can salmon+romaine lettuce+ 10 fish caps
#5@5:00 - CFM whey(1/3cup-23gp/95cal) + Micellar casein(1/3cup-21gp/95cal) + 10 fish caps

#6@8:30 -
#7@10:15 -

Pro.grams= Fat grams= Carb grams= Total Cal.=

Water:
1.5 gallons

Supps:
3g Calcium, 4g. C, 800iu E, 200mg B6, 15g fiber, 2 multi-vit, 1 dym xtrm, mg zinc

Training & Cardio:
Shoulders and biceps EDT style. OH SHIAT MUTHA FUCKA WHAT A GREAT FACKEN WORKOUT! Looked so swoll and ripped damn! My shoulders are striated and veins are popping out nicely! I was done in 50 minutes and I felt so pumped and good.

I got too many good comments today too. This dude at the gym told me I had gotten a lot bigger. I hadnt seen him in a month maybe. He's cool asked me if I had a new program or something. After I was done I ran into Rudy and he said I looked better and I said yep. We talked abot my diet and training. Cool old dude.

Pain/Soreness:
Abs ae still sore as fack! Specifically my lower abs and sides. fack my lower abs are sore!
Sleep:
12-6(6 hours not near enough!)
Overall Comments:
Nice nice nice day.
So far so good.