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Old 08-30-2010, 05:09 PM   #11
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Originally Posted by highkick09 View Post
Thanks BTB,
so any 1 cup is 125g dont want to put to much or to little in pasta,quinao or brown rice thanks

would a banana/olive oil 2 tea spoons, and maybe oats? after post workout be good? trying to keep it as clean as possible? when during the day to eat quinao never tried it
I cup of cooked quinoa is 185 grams.

Nutrition Facts and Analysis for Quinoa, cooked

222 Calories.
9 grams protein.
39 grams of carbs.
4 grams fat.
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Old 08-31-2010, 12:20 PM   #12
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Trevor thanks, i cant read them though a error comes up? and BTB thanks now to try quinao out
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Old 08-31-2010, 12:28 PM   #13
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Default tuesday

Diet:
2 eggs 4 egg whites/chickpeas/veg
protein shake 40g/table spoon olive oil/banana/30g almonds
2xchicken breasts/veg/chickpeas
30 almonds
2x chicken breast/veg
1xchicken breast
protein shake 20g

Calories: 3000-3100
--------------------------------------------------------------------------
supps:
chromium
digestive enyzme
mutiivtitamin
omega 3


Gym: ( each set has 20 secs rest in between, switching to new workout is 1min rest)

5x10 shoulder dips

shoulder press
25kg 10x1
30kg 10x1
35kg 10x1
40kg 10x1
45kg 8x1
50kg 8x1
rest
55kg 5x1
60kg 5x1
65kg 5x1
75kg 5x1
80kg 5x1
rest
100kg 5x1

seated rows 100kg
10x2x6
hindu press ups 10x6

seated rows 50kg & shoulder pulls 30kg dumbell
15x410x4

5x5 shoulder dips

20kg plate pulls 12x5
variation 5x5

up and downs 7.5kg 10x2
side to side 10x2

resistance shoulder pull up 5x2

cardio: 50 mins
10 mins L.I.T
20mins H.I.T
20 mins L.It

thanks for reading!
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Old 08-31-2010, 02:59 PM   #14
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Strong presses man, keep up the good work!
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Old 08-31-2010, 03:07 PM   #15
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Strong presses man, keep up the good work!
Thanks mate did what Arnold calls the stripping method do as much as you can on one weight then set it down and go up next weight but i switched it to my own liking :P maybe Friday 5kg to 100kg

serious stretching a must!
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Old 08-31-2010, 03:27 PM   #16
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did what Arnold calls the stripping method do as much as you can on one weight then set it down and go up next weight but i switched it to my own liking
^ Combined with your bulking diet and your going to grow like a weed. Keep working hard.
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Old 09-01-2010, 10:56 AM   #17
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Default Weds: death of my legs

Diet:
2 eggs 4 egg whites/chick peas/veg
protien shake 40g/30g almonds/olive oil tb spoon/banana
chickpeas/2xchicken/veg
30g almonds
1 large sirloin steak (bit expensive) but better be tasty /veg
protein shake
1-2 chicken breasts

Gym:

clave extension or calve presses or calve curls it has many names:
Pre-exhaustion method
5kg 10x1
10kg 10x1
15kg 10x1
20kg 10x1
25kg 10x1
30kg 10x1
35kg 8x1
40kg 8x1
45kg 8x1
50kg 8x1
rest stretch
55kg 8x1
60kg 6x1
65kg 6x1
70kg 6x1
75kg 5x1
80kg 4x1

squat
40kg 5x5
50kg 5x5
60kg 5x5
80kg 5x4
takes of shoes and goes barefoot

100kg 5x3
120kg 5x2/4x1

oblique twists 20kg plate 5x5
variation 8x5

resistance obliques 50kg-30kh
10x6

hanging leg raises 10x6

30kg v ups 10x4

quad extension 100kg 5x4

ab sit ups variations
10x10

weighted leg raises 15x3

med ball variations

20x4

cardio: 50 mins L.I.T with some sprints

my legs are dead!

get to relax later on acoustic night

thanks for reading
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Old 09-01-2010, 12:22 PM   #18
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Your food is nuts! hahaha I wish I could eat that much man, I cant! I have to eat some soild and then blend protein shakes with Bananas, Whey, Oatmeal, Pnut butter.. How are you putting that food down?

Your work out looks awesome..But whats a shoulder dip? Is that a Leaning Forward Normal dip?
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Old 09-01-2010, 12:40 PM   #19
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shoulder dip is like a pull up but shoulders? probably different name:
shoulder pull ups - Google Search

Thanks mate how am i getting my food down? its called a fork and knife and load of commitment and dedication ( paranoid as hell eating that much lol) i use to try and force it down but now i just sit and enjoy the food mate

dont worry i will be on the blender in a few weeks to get the extra calories ;P lol

its not the eating i am concerned about in my diet its the dam fibre

"silent but deadly" literally!

Last edited by highkick09; 09-01-2010 at 12:43 PM.
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Old 09-01-2010, 12:42 PM   #20
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I tried eating like that and it just got me fat..So I went back to my mma style eating a diet and I can deal..A lot of blended food and a ass load of protein..Carbs on High Training days and only protein on weight days and off days..Some people said this was terrible for lifting weights and fight training but my body is getting lean as hell and muscle and str is stacking on..Genetics? who know lol
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