Faux Posted April 14, 2013 Author Share Posted April 14, 2013 Its a surly moonlander. It uses the biggest tires available. Its for adventure cycling. Today i am doing tire drags in the driveway to top off my legs after cycling. Stay tuned! Link to comment Share on other sites More sharing options...
Faux Posted April 14, 2013 Author Share Posted April 14, 2013 Ok so to top off the legs i did tire pulls.http://img.tapatalk.com/d/13/04/15/8ybumyqy.jpghttp://img.tapatalk.com/d/13/04/15/ygu2ypez.jpg 3x forward facing down and backwards up. 3x backwards facing down and forward up. Strap squats to fail.Strap ham string curls. 7pm Cheat meal!1 slice of pizza and whey shake. 9:30 elite shake and strawberries. Totals 2599calPro 206g 30%Car 309g 45%Fat 74g. 24% Tomorrow i am going to do cardio at 7am before breakfast. Supposedly it burns fat better. Link to comment Share on other sites More sharing options...
Faux Posted April 15, 2013 Author Share Posted April 15, 2013 Some Gpoy Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 15, 2013 Share Posted April 15, 2013 Nice log buddy ~ really liked reading through it and viewing all of the photos. Keep up the great work, your bike looks pretty badass. Nice! MF Link to comment Share on other sites More sharing options...
Faux Posted April 15, 2013 Author Share Posted April 15, 2013 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 18carbs2 tbs of peanut butter. 7 carbs1/4c 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. Link to comment Share on other sites More sharing options...
Faux Posted April 15, 2013 Author Share Posted April 15, 2013 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 Link to comment Share on other sites More sharing options...
Faux Posted April 16, 2013 Author Share Posted April 16, 2013 7am cardio on empty stomach 15min threadmil walk and 15min bike. Breakfast was the same soy shake and PB and banana sandwich. 9:30 ShouldersBehind neck presses60x8, 60x12, 66x12, 80x8-6 Dumbbell Arnold presses25x12-12, 35x6, 17x20 Side laterals 25x10-8-8 Front raises25x7, 10x30, 25x12, 10x12 Reverse raises10x12-12 8-20 Reverse flys with straps10-8-10 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. Link to comment Share on other sites More sharing options...
C.O. Posted April 17, 2013 Share Posted April 17, 2013 Sorry for the delayed reply but yeah I totally agree, it is definitely all about the food. My ex roommate used to workout like mad and they drain gallons of milk among other crap, and he always complained about his gut. Go figure right (pun inteneded). -Dylan Link to comment Share on other sites More sharing options...
Faux Posted April 17, 2013 Author Share Posted April 17, 2013 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. Link to comment Share on other sites More sharing options...
Faux Posted April 18, 2013 Author Share Posted April 18, 2013 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 extensions15/20/20 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% Link to comment Share on other sites More sharing options...
Faux Posted April 19, 2013 Author Share Posted April 19, 2013 (edited) 7am 181 again do weight went down a bit.30 min low intensity bike ride. 8am breakfast 9:30 Chest/triFlat bench 60x16 86x12. 110x12. 120x10. 130x10. 136x6Incline bench 4/19. 60x12. 70x12 90x12 110x8 116x4Dips 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.TrisExtensions 30x12. 40x12. 50x12. 60x8-6Kick backs 18x12-8-8Pull downs with band 60Close grip push ups 40Bench dips 20 7:30 post work out whey shake and 1 1/2cups red cabbage salad. 9:30 last shake for night. Edited April 19, 2013 by Faux Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 19, 2013 Share Posted April 19, 2013 Nice work Faux, I can't seem to find any steel cut oats over here. They're meant to be great though. I do soak mine though, so I'm sure that will help. What's on for the weekend? Link to comment Share on other sites More sharing options...
Faux Posted April 19, 2013 Author Share Posted April 19, 2013 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 2438calsPro 187g 31%Car 248g 41%Fat 74g. 28% 181 lbs or 82.1 kg Link to comment Share on other sites More sharing options...
Faux Posted April 20, 2013 Author Share Posted April 20, 2013 Here is how i do steel cut oats.1cup oats4cups 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. Link to comment Share on other sites More sharing options...
Mini Forklift Posted April 20, 2013 Share Posted April 20, 2013 Sounds awesome! Link to comment Share on other sites More sharing options...
Faux Posted April 20, 2013 Author Share Posted April 20, 2013 Total day off. I'm gonna be out today and I have to pack food for 3 meals. Link to comment Share on other sites More sharing options...
Faux Posted April 21, 2013 Author Share Posted April 21, 2013 Totally had a good eating day dispute being out of the house for 9hrs. 2509calsPro 139gCar 292Fat. 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. Link to comment Share on other sites More sharing options...
Faux Posted April 21, 2013 Author Share Posted April 21, 2013 Whoo! Back from a day off. I didn't do a thing yesterday but eat and sit. Now back to business7-10 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'swalking warm up 15min 3mph Pull ups Body weight 8 weighted 3lbx8. 6lbx4-4 Dead lifts60-12. 110x10. 130x8. 150x8. 160x8 Up right row barbel60x12. 70x10 80x8. 90x8 T bar rows50x12. 60x10. 70x12 80x12 Barbell curls60x8-8. 66x6. Hammer curls35x8. 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. Link to comment Share on other sites More sharing options...
C.O. Posted May 16, 2014 Share Posted May 16, 2014 How is training going for you? Link to comment Share on other sites More sharing options...
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