Re: NEW Treilin Log
Thanks for the support I have my horrible pictures at home on my computer I had school all weekend and didn't get them up. I need to work on my photography because I have been out of practice. I can't tell you how many times I had to retake back shots because I kept just getting my arm in the picture!
Anywho....
Here's the stats as of right now:
Friday Jan 13th
cough cough 33% body fat Cough cough
154.8 weight
Tape measurements were not done this past week.
My trainer has switched my diet this week because my BF on my 5 point skin fold test has not budged and with all my cardio he was assuming it should have. So his diet has not worked for me so far. So guess what Shadow!?! We are going back to the 40/30/30 at 1750 calories since that is the only scientific basis in which I have lost body fat on. He has wrote out my foood as such:
Tuesday and Thursday:
Resistance Training & LSD Cardio Days
1 sespaure, 2 glucorell-r, 2 neurogenex
Meal 1 kCal Pro CHO Fat
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1
glucorell-r 1, 1 sesapure
Meal 2
6 oz Extra Lean Ground Sirlion 225 37.5 0 6
1 Tbsp Olive Oil 119 0 0 19
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
2 glucorell-r
Meal 3 (Pre-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0
Meal 4 (Post-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0
1 glucorell-r, sesapure
Meal 5
6 oz Extra Lean Ground Sirlion 225 37.5 0 6
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
Meal 6
1.5oz Almonds 255 9 9 22.5
4 Egg Whites 68 14 1.2 0
2 Neurogenex
1743 174.5 125.2 63.5
40.0% 28.7% 31.2%
Mon, Wed, Frid
Resistance Interval Training Days
Meal 1 kCal Pro CHO Fat
1 Scoops Protein Powder 120 22 4 2
5g Glutamine
2 glucorell-r, 1 sespure, 2 neurogenex
Meal 2 kCal Pro CHO Fat
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1
1 glucorell-r, 1 sesapure
Meal 3
4 oz Extra Lean Ground Sirlion 150 25 0 4
1 Tbsp Olive Oil 119 0 0 19
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
1 glucorell-r
Meal 4 (Pre-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0
Meal 5 (Post-Workout)
5g Glutamine
5g Creatine
1 Scoops Protein Powder 120 22 4 2
1 Scoop Powerade 70 0 18 0
1 glucorell-r, 1 sespure
Meal 6
6 oz Extra Lean Ground Sirlion 225 37.5 0 6
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
Meal 7 2 Neurogenex
1.5oz Almonds 255 9 9 22.5
2 Egg Whites 34 7 0.6 0
1754 177 128.6 63.5
40.4% 29.3% 30.3%
Sat, and sun
LSD Cardio & Rest Days
2 glucorell-r, 2 neurogenex, 1 sesapure
Meal 1 kCal Pro CHO Fat
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1
1 glucorell-r
Meal 2
4 oz Extra Lean Ground Sirlion 150 25 0 4
1 Tbsp Olive Oil 119 0 0 19
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
2 glucorell-r, 1 sesapure
Meal 4
1/2 Cup Oatmeal 150 5 27 3
1/2 c Blue Berries 41 0.5 10 0.5
4 oz Chicken Breast 110 23 0 1
1 glucorell-r
Meal 5
4 oz Extra Lean Ground Sirlion 150 25 0 4
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
1 glucorell-r, 1 sesapure
Meal 6
4 oz Extra Lean Ground Sirlion 150 25 0 4
1/4 Cup Kraft Minute Brown Rice 85 2 17 0.75
Meal 7 2 neurogenex
1oz Almonds 170 6 6 15
4 oz Chicken Breast 110 23 0 1
2 Egg Whites 34 7 0.6 0
1740 174 131.6 58.25
40.0% 30.3% 29.7%
I also showed him all the supplements I was on. He said he doesn't necessarily believe in them but he doesn't have a problem if I want to use them.
So I have Neurogenex that I am taking A.m. and P.m., Glucorell-R before meals, and sesapure one 3 times a day with the gluc. I haven't added any fat burners because I kind of want to wait to add those in and just let these work a bit.
I am out of strength now and his goal is to diet me down some and get some of the body fat off of me. I start Hypertrophy this week and here is my new split:
WEIGHTS:
Day 1(Mon)- Hamstrings & Calfs
Exercise Sets
Seated Leg Curl 4
Lying Leg Curl 3
Partial Rep Machine Hip Ext 4
Stiff-Leg Deadlifts 3
Unilateral Lying Leg Curl 3
Standing Smith Calf Raise 3
Seated Calf Raise 3
Day 2 (Tues)-Upper Body
Exercise Sets
L/F Lat Pulldown 4
Cable Seated Row (V Bar) 3
Hammer Incline Press 4
DB Bilateral Side Raise 3
Hammer Shoulder Press 3tri
DB Reverse Flye 3tri
DB Bilateral Side Raise 3tri
Reverse Tricep Pushdown 3ss
ss/w Cable Bicep Curl 3ss
R/C Progression cir
Day 3(Wed)- Plyometrics & Core
Exercise Sets
Unilateral Plyo Step-Ups 4
Unilateral Split Squat Jumps 4
Squat Jumps 4
Partial Rep Split Squat Jump 3
Power Crunch 3
Cable Twisting Crunch 3
Machine Crunch 2x10
Hyperextensions 3x10-20
Pelvic Tilts 3x10-20
Day 4-off
Day 5(Fri)- Quads & Calfs
Exercise Sets
Bilateral Leg Extension 4
L/F Seated Leg Press 4
Sled Leg Press 4
Unilateral Leg Extensions 4
Seated Calf Raise 3
Angled Calf Raise 3
Day 6-off
Day 7-off
CARDIO:
Day 1(Mon)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0
Day 2(Tues)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 15min 1 N/A
Day 3(Wed)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0
Day 4(Thurs)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Treadmill Walking 25min 1 3.0% 4.0-4.5mph
Ellipical Trainer 15min 1 N/A
Day 5(Fri)- Interval Training
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0
Interval Training N/A N/A N/A
Sprint 1min 5 0 Work
Walk 1min 5 0 Recovery
Sprint 2min 5 0 Work
Walk 1.5min 5 0 Recovery
Cool-Down 5min 1 0
Day 6(Sat)- Low Slow Distance
Activity Duration Reps Grade Notes
Warm-Up 5min 1 0 3.0mph
Ellipical Trainer 30min 1 N/A
Day 7-off
Whne I get home this evening I'll post up my err... pics.... Again they are not the greatest and I think I have a volunteer to take them this friday for me.
My trainer will also be body fat testing me every friday and weight will be done every friday.