Faux
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Whoo! Back from a day off. I didn't do a thing yesterday but eat and sit. Now back to business 7-10 meals same as always 12 lunch. E bread, falafel balls, hummus, guacamole, salsa, soy cheese topped with tofutti our cream. And boy did I need it for today's workout. 1:30 sad today so i did what any man would do hit the weights hard. Back/bi's walking warm up 15min 3mph Pull ups Body weight 8 weighted 3lbx8. 6lbx4-4 Dead lifts 60-12. 110x10. 130x8. 150x8. 160x8 Up right row barbel 60x12. 70x10 80x8. 90x8 T bar rows 50x12. 60x10. 70x12 80x12 Barbell curls 60x8-8. 66x6. Hammer curls 35x8. 25x12-12 Battle ropes 3 sets Tire rows with rope 6 pulls 50ft two tires. 15min bike because legs were cramping up. 3pm post work out shake 2x whey Bolic shake, 180 cals 40g protein 1/4cup melon. First time nauseous after workout in a while, yes! http://img.tapatalk.com/d/13/04/22/jy2aqa7e.jpg 5pm dinner. Farro a d asparagus over a veggie patch chicken patty. http://img.tapatalk.com/d/13/04/22/upyqymy8.jpg 7:00 vacuumed the house, just what i needed aftet a big back and bi day. 7:30 red cabbage salad and shake 10:00 shake and done! Totals 2489cals Pro 173g 26% Car 285g 44% Fat 87g. 30% Tomorrow im gonna try to knock off 100 cals and see what happens.
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Totally had a good eating day dispute being out of the house for 9hrs. 2509cals Pro 139g Car 292 Fat. 91 My glutes and legs are so sore. Almost 3 days later and I'm still sitting gingerly. I guess switching to more traditional lifts was what I needed. Crossfit was good but it's time to build now. After 6 months it's time for a change.
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Total day off. I'm gonna be out today and I have to pack food for 3 meals.
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Here is how i do steel cut oats. 1cup oats 4cups vanilla soy milk Simmer for 30 min on low heat after initial boil. Pour into pan and cool. 4 portions. 260cals per serving. Just scoop out and heat for 1-2 min add berries ground flax, wheat germ and 2ts of agave nectar and cinnamon.
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Thanks MF. Its brutal eating like this but it working. Tomorrow light cardio in the pm. I will walk only. Sun bi's and back. Totals were 2438cals Pro 187g 31% Car 248g 41% Fat 74g. 28% 181 lbs or 82.1 kg
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7am 181 again do weight went down a bit. 30 min low intensity bike ride. 8am breakfast 9:30 Chest/tri Flat bench 60x16 86x12. 110x12. 120x10. 130x10. 136x6 Incline bench 4/19. 60x12. 70x12 90x12 110x8 116x4 Dips 12x6x8 10:30 shake and steel cut oats. 12 lunch on road nuts, gnc shake 1/2 apple. 2:30 snack on road. Protein bar, carrots and 1/2 apple. 5pm dinner 5oz gimmi lean with sautéed spinach and big salad. Washed down with a muscle recovery tea. 6pm Legs have DOMS bad so I'm doing a light spin on the bike before tris. Tris Extensions 30x12. 40x12. 50x12. 60x8-6 Kick backs 18x12-8-8 Pull downs with band 60 Close grip push ups 40 Bench dips 20 7:30 post work out whey shake and 1 1/2cups red cabbage salad. 9:30 last shake for night.
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Im an avid cyclist and worked in a bike shop for years. I suggest you give them a try. If you can't stay on the pedal now you can't ride the distances you want. Any good shop will let you try Them on a Bike locked into a trainer. This is great because it will help you try before you buy and you will see if they will work or you. If you need anymore info just ask.
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I woke up with a little head cold but pressed on. 7am breakfast PB/ban sandwich and coffee 9:30 15 min warm up on thread mill and onto legs Deep strap squats at about 45 degree angle subbing for extensions 15/20/20 Squats/calf raises 80x12, 100x8, 120x8, 130x8, 140x8 Walking dumbbell lunges 18x24, 25x24, 35x20 Stiff leg dead lift 60x12, 80x12, 90x12 Strap hamstring curls 50 10:30 GNC wheybolic shake and oatmeal with blueberries. 1:30 lunch on the road. Vega protien bar, 20oz of mixed nuts, apple. 3pm 3c salad with 1/4c walnuts, soy nuts and seeds. 5pm dinner was a total scrape together. I had left over broccoli, spinach that was getting old and gimmi lean sausage so i combined with olive oil and garlic. http://img.tapatalk.com/d/13/04/19/u3yzute6.jpg Usually i had a 7-7:30 snack but i eliminated it and ate more earlier. 9:30 vega shake and a few strawberries. Note. I have stopped ab work 5-7 days per week and low and behold i see my upper abs coming in and my male V starting to develop. I guess i was overtraining them. I also cut back on the nightly yoga. I am limiting it to just stretches at night. My total cals were 2523 Pro 152g. 26% Car 235g. 40% Fat 90g. 34%
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7am cardio on bike for 20 totally dogging it. Rpms are at about 75-80 compared to the constant 100 later during the day. I guess the trick here is the work out pre breakfast is burning more fat. Yesterday I was totally bloated and had 2300 cals, 295 short of goal. I suspect it was the smart ground or homemade black bean burger. I'm gonna have smart lean tonight so I can see if that bloats me. I think 2600 is the max caloric intake I can handle eating the way I do. I suspect I need more calorie dense good food. The goal is to repair muscle and strip away the fat. Bottom line is I look better thinner when you can see my small muscles. 8:40standard breakfast 10am steal cut oats and blue berries. 12lunch was mixed veggies and gimmi lean sausage followed by 1/2 a protien shake. 2:00 15min run 200 cals burned. Intense cardio not like am session. 2:30 other half of protein shake. 1/2 pepper stuffed with smart ground and black beans. Nuts and 1/2 cup grapes. No bloating so it must have been the pre made burger. 5pm refried bean burrito 7:45 spinach salad with seeds 9:30 shake and melon.
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contest prep 2013 - training/diet/pics
Faux replied to Arvid Beck's topic in Online Training Journals & Blogs
Thanks I will check it out on FB. -
7am cardio on empty stomach 15min threadmil walk and 15min bike. Breakfast was the same soy shake and PB and banana sandwich. 9:30 Shoulders Behind neck presses 60x8, 60x12, 66x12, 80x8-6 Dumbbell Arnold presses 25x12-12, 35x6, 17x20 Side laterals 25x10-8-8 Front raises 25x7, 10x30, 25x12, 10x12 Reverse raises 10x12-12 8-20 Reverse flys with straps 10-8-10 Not sure if I like weights this early. I usually do cardio in this time slot. I felt very weak and couple that with past shoulder injuries and I got very lame numbers. 10:30 post workout GNC wheybolic shake with almond milk. Steel cut oats with blueberries flax and wheat germ. 12:30 lunch. A vegan brownie from my local health food store. Last night dinner for lunch. 2:30 homemade black bean burger from health food store on e wrap with spicey quacamoli and kale. 5:00 dinner black bean and smart ground stuffed orange pepper.
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contest prep 2013 - training/diet/pics
Faux replied to Arvid Beck's topic in Online Training Journals & Blogs
Awesome results. You are looking massive at 85kg I'm 82 now and I look like I have never touched a weight next to your pics. How about a look into your diet. -
Well i ate like crap today. I was out all day and i ate a lot of pre made stuff. 12:00 a kind bar on the go. a morning star black bean burger with 1/2 cup of black beans on top. Then i added a piece of soy cheese on it and some salsa. 2:30 snack vega bar, apple and carrots. 5pm dinner mushrooms, spinach and cauliflower sauted together with low sodium teriyaki sauce and a vegan burger and mixed nuts to top it off. I also had a gnc lean shake and orange. 7pm is a salad 9:30 shake and strawberries. Totals 2364cals. Im short 234 cals today but im not lifting today so i guess its ok. Thoughts on cycling down cals on non lifting days? Pro 151g 28% Car 243g 43% Fat 70g. 29% Sodium 878
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Thanks MF. Feel free to critique anything, diet or training. Lord knows I need the help. 7am no DOMS from yesterday's leg day, go figure so I'm I'm the treadmill before breakfast. I'm gonna try this out because a fello faux vegan friend of mine does it and has stripped away a lot of fat. I did 30min and burnt 260 cals and had a soy protein shake and banana after. 10am meal. This was my 7-10 combined. I used to eat a peanut butter and banana sandwich at 7 upon waking then steel cut oats t 10. Today at 10 I'm having my heavy carb meal all at once. 2 slices of 7 grain bread 18carbs 2 tbs of peanut butter. 7 carbs 1/4c cooked steel cut oats 15 carbs Total 40 carbs. That's not too much for one meal? I must admit I feel great after pre breakfast cardio. No coffee yet either, but I did have muscle recovery tea from Yogi.