My shut up and lift log

[ExtraMile]

its really not that hard. i dont eat bland chicken and steak. i put salt and pepper on it, some garlic. sometimes ill grill up some mushrooms and onions and throw it all in the mix. other times i use franks red hot sauce or walden farms no calorie sauces. also, i put salsa on my chicken alot. salsa is low calories, a few grams of carbs, and a little sodium. i salt all my foods, dont worry, you wont hold water as long as you drink alot of fluids. i drink about 1.5 gallons a day. i used to eat plain grilled chicken but thats what bodybuilders do when they have to diet down for that 1 day. so unless you're competing and need to get into 2-3 % bodyfat, there is no need to eat bland food. anyways 2-3% bodyfat is unhealthy and can onnly be maintained for a couple of days.

yeah your right its alot easier when the food you have to eat you like, would you hit me up some recipes in pm's for differant ways to make differant chicken & steak nice?

& anything you know of to add to cottage cheese. lol.

 

[Nomak666]

for chicken, lemon juice, salt, pepper, and granulated garlic. for steaks, just salt pepper and garlic. i use sirloin or flank steak so i think they have plenty of flavors. the more expensive the cut of beef, the more natural flavors it will have. a bulking meal of mine that i used to eat twice a day is, 12-16oz of sirloin or flank, 1/4 cup of soy sauce, 2-3 tbsp extra virgin olive oil, white ground pepper, and garlic powder, and sometimes even 2-3 packets of splenda, adds a nice sweet kick. let that marinate overnight for best flavors, grill it up and thats pretty much my favorite man made meal. i top that off with either 2-3 cups of white rice (3 for post workout meal) or 2-3 cups of cooked white pasta. then heat up a pan with extra virgin olive oil, drain the pasta, pour it into the frying pan, and add the extra marinade from the steak. the only recipe i have for cottage cheese is rinsing the cottage cheese then add 4-6 tbsp of anpb. you dont have to rinse it but i find it taste better without the sour taste from the milk part of the cottage cheese.

 

[Nomak666]

tuesday april 28th 2009

what a crappy ass day. workout was good today until i hit the db lateral raises. so ive been recently getting sick for like 4 weeks straight from test prop, all flu-like smptoms, i ordered some ethyl oleate and cut my prop with .5ml of EO to 1ml of prop, very minor soreness on injection sites and no flu symptoms whatsoever. so my cycle as of now is 100mg of test prop eod, 60mg of anavar, 50mg of winstrol.

my diet has been consistant and clean.

diet journal

9am: 2 servings of steel cut oats, 2 scoops of whey, 8 egg whites

11am: 1 can of tuna (drained and rinsed), 8 egg whites, 1 cup of brown rice

12pm-2pm shoulder workout and 30 minutes of cardio

2pm: 1 can of tuna, 8 egg whites, 1 cup of brown rice

4pm: 3 scoops of whey

6pm: 8oz 90/10 ground beef

8pm: 8oz 90/10 ground beef

10pm: 12oz of fish

my diet has been like this for about 2 weeks or so. i change my diet alot cuz i get sick of eating the same thing, but this diet has a ariety of everything so i actually look forward to eating. my 7th meal of fish is orange roughy, i will sometimes eat 12oz of 99% lean ground chicken or turkey, but usually i stick with the fish. im carbing up every 4th day with about 350 grams of carbs coming from oatmeal, yams, and brown rice. my low days consist of 133 grams of carbs. my protein intake is about 440-450 grams. fat intake, i dont really count but i dont add fats besides some pam spray when i grill my food (just enough to cover the surface). im not really losing weight and i think the anavar has alot to do with it. my strength is going up like crazy every single workout.

Shoulder routine:

hammer strength shoulder press: 1 warm up set, 1x12@ 100lbs(each side), 1x10@110lbs, 1x8@120lbs, 1x8@130lbs

seated db lateral raises: 1x12@20, 1x10@25, 1x8@30, 1x2@35 (on my last set, i went to do the raises, after the first rep, i felt something wierd in my wrist and extreme pain, i think i sprained it.

incline bench db rear delt raise: 1x15@15lbs, 1x12@20lbs, 1x10@25lbs, 1x8@30lbs

cable upright row: this hurt a bit but i wrapped my wrist and worked through the pain: 1x12@90, 1x10@100, 1x8@120, 1x8@130

btb smith shrugs: 1x20@155, 1x15@205, 1x12@225, 1x10@245, 1x8@265

30 minutes on treadmill