2 Weeks Completed , Diet log and PICS

[vitor97]

2 Weeks of dieting Pics
http://photos.yahoo.com/bc/ncmilano/lst?&.dir=/Crum+Week+3-Looking+GOOD&.src=ph&.view=t&.last=1

After One week of dieting Pics

http://photos.yahoo.com/bc/ncmilano/lst?.dir=/Crum+Week+2&.view=t

When I started PICS

http://photos.yahoo.com/bc/ncmilano/lst?.dir=/CRUM&.view=t

Go from top to bottom as u can see Some serious progress.


I did alot of cardio this week, I own a machine, and 1 hr is like nothing to me. None of my lifts have gone down and My legs have gained some serious size as of lately.


Monday April 1st, Looking GREAT, it is amazing what 1 Week of Dieting Can do. And I dont feel like Im dieting, I love the eggs, the steak, and the Shakes dont taste bad either. THe best thing is waking up looking better everyday.

8:00am 45mins of Cardio
9:00am 4 eggs, 1 1/2 Scoops of whey
12:00pm 3 Scoops of Whey 1 TBSP Flax
Fat 13 Protein 75
1:00 Chest/ABS
2:30 Sweet Tarts, 2 Scoops Whey 10 Grams of Creatine
10grams of Glutamine
4:30 1/2lb Steak Onions, Sour Cream
6:30 3 Scoops of Whey 1 TBSP Flax
Fat 13 Protein 75
9:30 1/2lb Steak Onions, Sour Cream


Tuesday
8am 1 Hr cardio
9am 4 eggs, 1 1/2 Scoops of whey
10:30 Back, Forearms
12:00 Sweet Tarts, 2 Scoops Whey 10 Grams of Creatine
10grams of Glutamine
2:00 1/2lb Steak Onions, Sour Cream
4:00 1/2lb Steak, Sour Cream
6:00 3 Scoops Whey Flax
9:00 3 Scoops Whey Flax, a Bit of CHeese,

WED
8am 1 Hr cardio
9am 4 eggs, 1 1/2 Scoops of whey
12pm 3 Scoops Whey Flax
1pm-2:30 LEGS/ABS, GREAT WORKOUT
3:00pm Sweet Tarts, 2 Scoops Whey 10 Grams of Creatine
10grams of Glutamine
5:00pm 1/2lb Steak Onions, Sour Cream
7:00pm 1/2lb Steak Onions, Sour Cream
10:00pm 3 Scoops Whey Flax

Thursday
8am 1 Hr cardio
9am 4 eggs, 1 1/2 Scoops of whey
12pm 3 Scoops Whey Flax
1pm-2:30 Shoulders
3:00pm Sweet Tarts, 2 Scoops Whey 10 Grams of Creatine
10grams of Glutamine
5:00pm 1/2lb Steak Onions, Sour Cream
7:00pm 1/2lb Steak Onions, Sour Cream
10:00pm 3 Scoops Whey Flax

FRIDAY
8am 1 Hr cardio
9am 4 eggs, 1 1/2 Scoops of whey
12pm 3 Scoops Whey Flax
1pm-2:30 Arms/ABS,
3:00pm Sweet Tarts, 2 Scoops Whey 10 Grams of Creatine
10grams of Glutamine
5:00pm 1/2lb Steak Onions, Grilled some Pepper Here, GOod stuff

This meal was at my favorite restaurant. They Grilled the steak and Onions to my specifications, and I had alittle Olive oil, Pepper, and Parmisagn Cheese , I spooned it into my mouth as an appitizer. Sounds weird but this place has the best damn Olive Oil I have ever had. I had the 8oz Filet, and the onions and Peppers. Good STuff. You can eat out just make sure u can use self control and know how they cook the food etc.


7:00pm 1/2lb Steak Onions, Sour Cream

Took my Girlfriend to the movies so I had to wait a while to eat, I brought a eas 7 carb protein bar and ate in in the middle to tide me over till I got back. I saw VAn Wilder, that is what she wanted to see. It was alot better then I thought.

11:00pm 2 Scoops Whey Flax

NOTE I decided to start decreasing my protein alittle to compensate for my new weight. I awoke this mourning hovering around 203, after a meal. I figure as my weight goes down I am going to need to modify my nurtient rations.


Saturday
8am Cardio 1 HR
9am 4 Eggs, 1 1/2 Scoops of whey
10:45 Extreme AB/Calves/Forearms.
12:00pm Sweet Tarts, 2 Scoops Whey 10 Grams of Creatine
10grams of Glutamine
2:00 1/2lb Steak, onions, Damn I love onions, Alittle olive oil, a handful of cut onions, add some parisgan, and a diet pepsi. My diet is pretty repitish, but I like the food that I eat, Before this I had a whole grain bagel with low fat cream cheese everyday for 5 years. So I dont tire of food.

4:00pm 2 Scoops of Whey, 1 Tbsp Flax Oil, 1 Serving Sugar Free Citrucel
1 Super HOT red Pepper, <--- No cals, 1 gram of fiber, tasted pretty good.

Im posting a day early but the rest of might night eating is as followed

7:00 1/2lb steak, onions and Red Peppers, Diet Pepsi
10:00pm 2 Scoops Whey, 1 Tablespoon Flax,
11:00pm Going dancing tonight, Might eat a small protein bar, or some Beef Jerky, WIll drink a ton of water at the club, it will look like im drinking, and I will pee as if Im drinking, but It will be just water, Im the DD, so it all works out.


Once again a great week, Looking better, Im hovering around 203 pounds, which is great. My workouts are amazing, and the cuts keep coming, Get on this program asap. Good luck, I hope this week helps you out, I didnt mark the Cals and Protein / fat ratios this week. But they are the same as the week before. Any questions email me at
[email protected]

 

[MohawkMuscle]

good stuff

 

[Juicy-R6]

Looking good bro. For how long have you been training?

 

[Tha One CrumCake]

You are the motherfucking man, my man.

You honestly have made EXCELLENT improvement in two weeks.

It might just be my eyes, but bro you looked like you gained 7-8lbs.

Keep this shit uP...

 

[missyd143]

i wish girls could get quick results like that...what type and kind of cardio do u dOO

 

[VooDoo Lady]

You are sooooo PRETTY!

 

[PinK233]

Good job!! You must now be Crum's bitch.....j/k you look great....

 

[missyd143]

if your implying me voodo then thank u

 

[vitor97]

thanks

Thanks for the Congrats, Im actully loving this diet, I do 1hr of cardio almost everyday, And on sundays I dont do a damn thing, as my weight lowers Im slowy dropping calories. Some little notes, for occional snacks, I mix alittle olive oil, some garlic salt, parmisan cheese, and Pepper, put into a little dish and spoon it into my mouth sounds weird but it taste good, Im Italian so what can I say. AS for my workouts Im doing alot of reps with heavy weights, just moving and grooving, Wait till you see my new pics on sunday. Ive made some great progress this week. Im in love with my new favorite dinner, Steak, I like skirt steak alot this week, then I take some olive oil, minced garlic, chop up some onions, a ton of rep Bell peppers, and I cook that for 30mins then I cook a steak on the grille, and Eat. Damn it taste soo good. Im at 198 which is around 17lbs ligther or so then when I started. Im planning to get down to 190-180, and then maintain. Do this it works well, Get on board

Another snack, cut up some low carb protein bars, Biochem chocolate brownie is good, make it into 10 pieces and when u need a sweet snack, eat one square, then wait and if u need have another, but it is a small snack to tide you over. Also Ive been eating a packet of sweet tarts after I lift, that really gives me no sugar cravings the rest of the day.

HOW BAD DO You WANT it is what YOU have to ask yourself. I dont do refeeds, I dont need them or want them. It has only been 3 weeks so we will see but wait till JUN 1st. IS all I got to say.

 

[Shinobi]

U dont eat any veggie? I wrote veggie no fruits
I mix with my salmon and ground meat some veggies like zuchinis, carrots, spinach, eggplants and brocholis. Are u using test? If u are not using u should to preserve your body mass. Keep the good work!

 

[vitor97]

Hmm

last time I checked onions/green/red/orange peppers where veggies.. . I also take a fiber supplement twice a day, I never read where veggies help you keep mass.

 

[bm2k]

Mate, you looked great in the first week. Of course, excellent means you're in even better shape now. Keep working hard!

 

[lamp24]

Lookin really great man... props to you and great post too.... i was just wondering how intense is that hour of cardio? approx how many cals burned???

 

[LeviathanX]

Lookin' solid vitor97. Two questions. How long have you been lifting? How tall are you?

I'm just trying to get a sense of how far I have to go.

 

[vitor97]

Hmm

My cardio is 1 hour it says I burn 800 cals but I dont use the handles cuz I dont want my arms to shrink. Im 6'1 and Ive been lifting for a long time. I keep the life fitness cross trainer at 75rpms, and I use the manual program at level 1. SOmetimes I go and do a ton of wind sprints at the local track, that tears me up. Give this diet 8 weeks u will feel good look good etc. I guess you were right by normal people I had a good body before I started but as a bodybuilder or normal person, I dont want to look good or OK, I want to get the STARES for the ladys, and damn from guys, saying where is my girl hahahahahaha. I tell you what though this diet makes you feel good. Just do it. I mean why not get in the best shape of your life. Doing a good diet and being confident in yourself will help you in every aspect of your life. I cant think of one negative thing about working out, eating right, and looking/feeling good. It takes will power and desire. I got like 100 pics of bodybuilders/fitness models on my wall, gives me motovation, My family and friends know so they support me and dont try to sabotage me. I also decided to enter a show just to give me more encouragement. I already got a npc card and registered for the show, so I cant back out now.

 

[missyd143]

800 calories >? can u be losing muscle like that? and how intense is your sessions? an hour of walking fast uphill? i heaqrd HIIT sprints will get you shredded and is better for fat loss but i only burn 200 calories in 12 intervals of sprints.
with the rest period its a total of 25 mins..is that good?

 

[KISAWA]

][email protected][/email] [/B][/QUOTE]




What's the sweet tart you eat? Is it a cake or something?

 

[vitor97]

Sweet Tarts

The candy, A whole packet of them is around 25grams of dextrose and 25grams of malodextrin. Can you map me out a sprinting program. I would love to go and do 10-15 sprints every mourning and get cut. Cardio is getting boring, and My cardio is SLOW GO.

Its says 800 cals probally one 400 because i dont use the hand rails.

 

[BeachBombHottie]

Very HOT!!! Nice chest

 

[KISAWA]

Thanks , we don't have it here but I get the picture now!! Yummy!!

 

[BigPoppaPipes]

Why sweettarts for post workout food. I mean isnt dextrose bad for you?? I stick with fructose.

 

[bm2k]

Why sweettarts for post workout food. I mean isnt dextrose bad for you?? I stick with fructose.

Dextrose will replace muscle glycogen much faster than fructose. Fructose replaces liver glycogen first. Dextrose is a much better choice.

 

[KISAWA]

I have oatmeal with whey: is it OK?
Low GI but not really simple carb......

 

[vitor97]

Hmm

When do you have the Oatmeal, ??? Post work?? IF so No good

 

[Little Rage]

would a grilled chicken and vegetable be a good substitute for the steak and onion??? (campus food is limited)

 

[KISAWA]

Yes, I have it post workout!!
Would it be better if I switched to simple carbs such as Honey or jam?
It's been so long since I've been eating complex carbs that I don't know what legal simple you can have.......;