my journal--keep me in line

[smr91481]

alright ya'll. i gotta whip myself into shape. i'm weeping w/ tears of inspiration as i type from the one crumcake's journal so i'm gonna do my own. as of today i'm...

5'9, 213, little over 18% bf (according to my digital caliper)
waist : 38

i'm gonna put my workouts and diet on here and i'll let you know if i cheat (i have a bad problem w/ cheating).

if you guys catch me slippin let me know about it. i need a good scolding.

so watch for me tomorrow...i'll post late tomorrow night...

 

[chaste]

good luck buddy

btw, 18% body fat is actually very good.



chaste

 

[Tha One CrumCake]

If you Fuck uP. I will Kill You.

 

[Tha One CrumCake]

DO NOT FUCK UP!!!!

 

[_jaap_]

i got dibs on ring side seats for the figth between crumcake and smr

 

[MonStar1023]

Good luck bro..

 

[Tha One CrumCake]

i got dibs on ring side seats for the figth between crumcake and smr

Ain't gonna be no fight. I love tha guy.



..Oh shit, I just realized how gay that was. LOL.

 

[HumanShell]

I wouldn't be suprised if this thread gets closed/deleted, since you can pay for the platinum service and have a section dedicated to this.

 

[_jaap_]

omg now you realize??? it took you 1000+ posts man, jeez and i thought i was think j/k

 

[smr91481]

day 1

alright fellas...my post is running alittle late b/c i didn't get off work last night till 4:30 am then i couldn't get to a computer...so here's yesterday.

wake up at 9:30 and did 30 min on elliptical machine

12:00p- protein shake w/ grilled cheese (just 2 peices wheat bread and one peice of no fat cheese)

3:15p-turkey sandwich

6:15p (post workout) - protein shake , and a pack of peanut butter crackers

9:00p - protein shake

11:15p - 3 chicken breasts in teriyaki sauce and 2 slices of wheat bread

4:30a- protein shake on way home from work

so...here's the #'s

cals/pro/car/fat
2260/288/215/33

50%p/37%c/13%f

ok, here's the deal. my carbs usually won't be this high. what happened this time is when i went grocery shopping last time i got my usually packs of hormel chicken breasts in gravy which are pretty healthy. this time i saw a package that said chicken w/ teriyaki sauce. well just assuming that they'd have the same nutritional value i picked one up to try it. and they didn't....100grams of carbs almost all from sugar came from that crap...last time i'll be eating that.

my maintance cals are about 2556 so i went under today but not as much as i wanted cause of the damn chicken...hopefully today will be a better day.

i worked out back today and it went pretty good..here's how it looked...

warm up:
chins- 10,8,8 and stretching
bent over bb rows -
12x155, 10 x 165, 8 x 175, 6 x 185

pulldown machine -
12 x 165, 10 x 175, 8 x 185, 6 x 195

row machine
1 2 x 165, 10 x 175, 8 x 185, 6 x 195

so...there's yesterday for ya. i'll post today later tonight.

 

[Tha One CrumCake]

Good job my nubian brotha.

Avoid those pre-made meals.

Stick with protein powder, Chicken breast (COOK THEM YOURSELF!!) , Tuna mix it with light mayo/ onions/ tomatoes/pepper, it tastes fucking great.

Avoid the peanut butter crackers, post workout have a protein shake with orange juice (1 cup). Or just a protein shake blended with fruit (bananas strawberrys).

Make sure your turkey sandwhich has Double the Protein to carb ratio (50 GRAMS PROTEIN/ 25 GRAMS CARBS) or close to that.

How in tha blue hell did you cook your grilled cheese?
Next time use only 1 piece of toast just slice them in have after you toast it. Use the same amount of cheese though.

Anyways, you did awesome. Keep it up bro.

 

[gymtime]

I agree with my pastry colleague. It's a good start. Only thing I would add is to mind the teryaki sauce. It's got a buttload of sugar in it.

 

[smr91481]

alright..i'll work on it...about the grilled cheese though...i guess it's not exactly grilled cheese...before i left to go workout i put 2 peices of bread in the toaster oven and a peice of cheese on one of them and pretty much just melted the cheese. i had to eat it cold like an hour later.

i try to make quick little meals like that b/c once i leave my house in the morning i don't get home till like 3:00 am usually. so i can't make food throughout the day. and i don't even have access till around 6:30 when i get to work...so making all these meals for the day is kind of a challenge.

 

[gymtime]

Dude, you do the best you can with your schedule. Don't worry too much about it. You got a solid diet there. You can make small changes as you go along.

 

[smr91481]

nov 16

ok...today wasn't the best...i don't think i ate enough...i'm figuring it up now.

12:30p-3 whole eggs scrambled, 1 pack instant grits, 1 slice wheat bread

4:45- myoplex w/ bananas and strawberries from smoothie king

8:00p-1 big pack of fajita sliced chicken w/ low fat cheese sprinkled on top

3:00a-tuna sandwich on wheat

cals-1585
pro-68.5
carbs-75
fat-169.5

worked bi's and tri's today...b/w me and my partner it lasted about 1.5 hrs..then we played 3 on 3 basketball for another 45 min.

workout.....

standing bb curl:
12 x 80
10 x 90
8 x 100

reverse grip cable curl
12 x 70
10 x 80
8 x 90

headpunchers (lol...don't know what they're called for real...that's just a stupid name one of my friends gave them...on the cable station u stand in the middle holding a grip from each side from the top and curl it to your head...kinda like ur punching it...headpunchers)
12 x 60
10 x 70
10 x 80

tri. ext. machine
12 x 90
10 x 110
8 x 130

overhead db extention (2 hands)
15 x 70
12 x 80
10 x 90

bench dips (not sure what these are called either...where you put your feet on one bench and your hands on another and do dips.
15 w/ 45 plate on my lap, 10 w/ just bodyweight
15 w/ 45 plate on my lap, 10 w/ just bodyweight

i wanted to finish off my workout w/ a couple sets of 30's like i always do, but if anybody read my post about the pain in my arms it started up real bad after i did the first set w/ 55 lbs....so i had to stop it there.

then just played bastketball for cardio..

i guess my diet coulda been a little better but it wasn't too bad of a day i think.

 

[smr91481]

fri nov 16

alright...

did 50 min of cardio this morning. 25 min elliptical machine, 25 min on stationary bike

12:30p- grilled cheese, protein shake
3:30p-subway 6 in. roasted chicken sandwich w/ double meat
6:00p-pack of fajita sliced chicken
9:00p-protein shake
11:15p- hormel chicken breast in gravy, and a bag of steak fries (some kind of chips...fucked up...sorry crumcake)
2:30a-protein shake

cals-2201
pro-307
carbs-135
fat-49

i was so hungry at lunch...i had to eat that shit...i didn't even eat the whole bag but i counted all the fat and cals from it anyway.

didn't lift today...off day.

ok..let me explain my weekends to you guys...they kinda suck..
i'm not at home at all saturday and sunday...when i wake up sat. i leave and don't get home till ihave to go to work sunday. so i don't have a chance to prepare all my meals ahead of time. so...on those 2 days i only eat 3 times a day and that's fast food...but i try not to get anything too bad...i've been seeing progress doing this for a little while so it's not too bad...later

 

[Tha One CrumCake]

LOL...i swear I was about to yell at your right now.... then i saw the i'm sorry part LOL

11:15p- hormel chicken breast in gravy, and a bag of steak fries "(some kind of chips...fucked up...sorry crumcake) "

Your diet seemed great at first. Anyway your ratios ended up to be awesome still...Just don't eat that shit again!!!!!!

Good job though bro.

If you can prepare you meals in advance and put them in tupper ware it'll make things a LOT easier and keep you on track.

Keep up tha good work... Your training seems fucking great.

Peace

 

[Tha One CrumCake]

Here is my Instant Messanger Conversation with SMR...

Read tha part about the fucker offering him Chips LOL!

Smr91481: hey

Tha One Crumcake: sup bro
Smr91481: nothin much...just gettin in from work

Tha One Crumcake: what do u do?
Tha One Crumcake: stripper?
Tha One Crumcake: male prostitute?

Smr91481: lol...i will when my diet is done

Tha One Crumcake: awesome

Smr91481: i work nights at winn dixie warehouse

Tha One Crumcake: what in tha blue hell
Tha One Crumcake: is a winn dixie?

Smr91481: ya'll don't have winn dixies...damn

Tha One Crumcake: naw dude

Smr91481: it's a big chain of grocery stores
Smr91481: i'm bout to post my journal for the day...i want u to look at it...i'll tell u when

Tha One Crumcake: Sounds like a basket threading factory
Tha One Crumcake: arite

Smr91481: lol
Smr91481: i'm done
Smr91481: shit...i forgo t to add in some shit to my cals/pro/carbs/fat...hold on a sec
Smr91481: alright..now i really got it

Tha One Crumcake: done

Smr91481: alright...i'll read it and then i'm hittin the sack
Smr91481: yep...a damn near perfect day till that asshole offered me the rest of his stupid chips

Tha One Crumcake: LOL

Smr91481: tried to resist...but coudln't
Smr91481: lol
Smr91481: 135 isn't too many carbs for me is it?

Tha One Crumcake: lol thats funny, i'm thinking about posting this conversation
Tha One Crumcake: on your journal
Tha One Crumcake: lol

Smr91481: lol
Smr91481: doesn't matter to me

Tha One Crumcake: no it's cool, but try to keep it down to closer to 100
Smr91481: will do...it was 106 till the damn steak fries

Tha One Crumcake: it's all good, I fucked up big time today, with not getting enough protein too, Just come back stronger tommarow.

 

[Bigsatan13]

good luck buddy

btw, 18% body fat is actually very good.



chaste

For What? It is sloppy fat at 15%!

 

[smr91481]

sat. nov. 17

today was just like my usual typical weekend..

about 12:00p : shrimp fried rice and sesame chicken
about 8:00p : sourdough bacon burger from ihop.
about 1:00a: small peice of chocolate pie (i was forced to eat this by a girl )

 

[smr91481]

monday nov. 19

today...diet went good...training was shitty

11:00a-grilled cheese, 2 scoops of protein
3:15p-turkey sandwich
6:20p-2 scoops of protein (post workout)
6:50p-3 hormel chicken breasts
11:15p-1 pack of fajita sliced chicken, 2 slices of wheat bread
3:30a- 2 scoops of protein


i worked chest today. i couldn't wake up early enough to do am cardio b/c i was up really late last night (got some ). so i did cardio after lifting.

my lifting was just shitty though. i guess it was b/c i only got 5 hrs of sleep. it looked like...

bench press
12 x 225
6 x 235
6 x 235
i needed help w/ the last of all 3 sets...i couldn't do many reps w/ 235..i just felt so weak...it sucked

low cable crossover
12 x 50
10 x 60
8 x 70

pec dec
12 x 87.5
10 x 100
7 x 112.5

and that's it...besides feeling weak i was in a hurry so i didn't have as much time as i wanted to workout.
then i just got in 15 minutes on the stationary bike.

workout today will probably be worse b/c tonight i haven't slept at all. it's 7:45 am and i'm just getting home...i have stuff to do today so i'm just gonna stay up.

and just to let you know...there will be a little cheating this week. w/ it being thanksgiving and i'm going out wednesday night to meet some girl...where i will drink alot.

 

[Tha One CrumCake]

Drink Light Beer.

 

[fiatconspiracy]

good post,.. i too am eating crap due to the holidays, but i got a fat bag of t3 in front of me, and when i can get ahold of some clen and whinny the cutting game is going to be on

 

[smr91481]

mon. nov. 26

i got off track for a while b/c of the damn holidays...but i'm ready to get serious again.

3:20p turkey sandwich
6:30p 2 scoops of protein
6:50p hormel bbq pork
9:00p 2 scoops of protein
11:15p pack of fajita chicken, 2 slices of wheat bread
3:00a 2 scoops of protein

cals-2130
pro-300
carbs-157
fat-39

%-56/28/16

worked chest pretty damn hard..felt really good
flat bench
10 x 225
8 x 235
6 x 245

incline db press
10 x 70
8 x 85
6 x 90

decline press
10 x 225
8 x 235
6 x 245

cable crossover w/ cables at shoulder level
10 x 60
8 x 70
6 x 80


then ran for about 10 minutes afterwards...(i can't run a whole lot...i have to build up)