Colstreamer's 2012 transformation contest log

[Colstreamer]

Day 2
Diet

Breakfast 0730 ish
2,000mg taurine
2 fish oil caps
4,000 glucosamine
6 eggs scrambled
2 slices of wholemeal toast

Morning snack 1000
2 bananas

Pre workout 1200
1banana
0.75litre water

Workout 1300
32 minutes total max hr 179 bpm...

post WO 1330
protein drink

Lunch 1415
sweet potato with 25g grated cheese
milk 2% 250ml
1 litre water
Pre workout 1900
1 banana

Kickboxing 1930
90 mins total

post WO
2x crappy protein drinks from the gym. This dick in a T-shirt behind the counter was telling me how great it was with like 50g protein, so I got em and when I checked outside there was also 50g sugar in each one!! Had em anyway I was gagging to get something down my neck

Dinner
2 chicken breasts
2 litres water
1,000mg vitamin C

Total cals 3304
carbs: 45% 375g
fats: 21% 76g
protein: 34% 279g

I've got an assessment in the gym tomorrow, BP, BF% HR... I'm betting I come in lighter.

 

[Colstreamer]

Assessment
Went well!
I'm sitting at just over 25% bf (25.2%)
My Hr resting hr is 67 bpm - not true resting hr as I was sitting down.
Airflow 710 litres per minute - good for a non smoker apparently!!
Weight 107.6 kg (236.7 lbs) lost just under 1 lb.

Workout.
WU
2x8 assisted pull ups
5x5 squats @ bar only to keep my shoulders in line.

Pull ups
4x5 @ BW
1x4 @ BW

Chin ups
3x5 @ BW

Fat pussy row
5x6 @ BW

Got myself a new protein drink too, this one is 67% protein 18% carbs and 14% fat. Ought to help stay on track with that 50/20/30....

 

[Colstreamer]

Day 3 diet
breakfast 0730
2,000mg taurine
4,000mg glucosamine
2 fish oil caps
5 eggs scrambled - from now on this will be made from 5 egg whites 3 eggs
baked beans
large americano no milk or sugar

mid morning snack 1000
2 bananas

pre workout 1200
2 bananas
0.5 litre water

Workout 1300

post workout 1410
protein shake
plain bagel
1 litre water

Lunch 1500
2 cups brown rice
240g red kidney beans
130g tuna
0.5 litre water

Afternoon snack
30g walnuts
30g sunflower seeds I think I had too many of these, my fat intake was a bit higher than I wanted

Dinner
1,000mg
2 chicken breasts
big ass green leaf salad
2 litres water

Total cals 3,202
Carbs: 41% 323g
Fats: 23% 82g - I'm aiming for sub 80g
Protein: 36% 285g - Aiming for 200+ so this is good

4 litres of water not including water drunk during workouts or in shakes etc.

 

[badboybounce]

Bloody good work mate keep it up

 

[zedhed]

Nice on your logging CS. Bro if the caffine works for you and apparently it does then just leave it. Your bod is used to it and to stop suddenly will prolly give you headaches.

 

[RADAR]

Agree with Zed ,and don't totally cut out beans as they have protein in them
tHe Highest is soybeans
Next in line is black beans

 

[Colstreamer]

Thanks for that guys! Glad I'm not cutting the coffee!

I'll alternate kidney beans (my fav) with soy beans

 

[badboybounce]

Oooooft kidney beans r rank but heinz baked beans now if they made u grow ad b huuuuuuuge

 

[Colstreamer]

Lol! Kidney beans aren't so bad, I stick em with some brown rice and tuna, scoff it down for lunch.

Heinz baked beans look ok to me, just a bit high in sugar, 20g per tin I believe...

 

[johnnyrockit8665]

Looks like you are getting the diet down bro. It is sticking to it thats the hard part. Be strong brother! By the way not to bring up old shit but how is that foot doin?