Falco is Fighting the Fat!

alright so i just need to be sensible on carb intake....and i already stopped drinking a while back when i dieted. Thanks man, by the way you look pretty muscular in your pics and i cant wait to get up there with ya, good job on your accomplishments thus far and i will definately continue reading.

Trevor
 
Trevor10 said:
alright so i just need to be sensible on carb intake....and i already stopped drinking a while back when i dieted. Thanks man, by the way you look pretty muscular in your pics and i cant wait to get up there with ya, good job on your accomplishments thus far and i will definately continue reading.

Trevor
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Just make sure you eat good clean carbs and time them well, mostly in the mornings and around your workouts so they get utilized. I am not a big fan of carb/fat combos, others might not agree.

I appreciate the comments. Feels good to finally see some muscle after losing 80lbs.

Any questions you have, feel free to ask.
 
Falco said:
Well, yesterday was Superbowl Sunday. I did well on my eating. My usual eggs w/ veggies in the AM and then at a party I picked on baked ham, cheese, various sausages and rotiserie chicken. My mom made some Strawberry Tarimisu, so I had to have a little piece of that. It was a little healthier than normal because she didn't use the marscapone cheese. A little more carbs than I normally eat, but because I stayed so low the rest of the day, I ended up ok....It was yummy though. :D

Had a great workout today. Todays scheme called for 2 sets of 18 w/ 120 seconds rest inbetween sets.

Flat Bench - 2 sets @185x18
Seated Rows - 2 sets @ 70x18
Lunges - 2 sets @ 45sx18
DB Shoulder Press - 2 sets @ 25sx18
Incline DB curls - 2 sets @ 25sx18
Close grip bench - 2 sets @ 135x18

Today I had:

M1 - 6 egg whites, 3 yolks, 2oz. red peppers, 2oz. celery, slice of onion, 4 strips of bacon, 1tblsp. olive oil and 2 tblsp. of shredded asiago.

M2 - 4oz. 93/7 ground beef, 1 can of green beans and thin slice of onion.

M3 - 4oz. of baked ham, 1.5 oz. swiss cheese and a serving of sunflower krenels.

M5 - 2 scoops of metabolic drive w/15g glutamine

M6 - 2 4oz. pork chops, 1c. each of broccoli and cauliflower and 1 tblsp. olive oil.

M7 - 6 egg whites and 3oz. celery.

8 fish oil caps spread throughout the day.

Here are my new before pics (well 1 week in)

Front:
[img=http://img233.imageshack.us/img233/4224/dsc01738ea6.th.jpg]

Side:
[img=http://img201.imageshack.us/img201/6720/dsc01739ph3.th.jpg]

Back:
[img=http://img249.imageshack.us/img249/8060/dsc01740kh8.th.jpg]
Click to expand...


i had porkchops 2 yummmmy:bigear:
 
No workout today. Will do some light cardio here in a bit.

I felt pretty good today physically, was a little tired most of the day. I think it was the nasty wet weather.

Todays food:

M1 - 6 egg whites, 3 yolks, 2oz. celery, slice of onion, 40z. baked ham and 1tblsp. safflower oil.

M2 - 6oz. broiled chicken breast, slice of onion, can of green beans, tblsp. stir fry sauce and tblsp. safflower oil.

M3 - 4oz. turkey breast, 1.5oz. swiss cheese and 40g of almonds.

M4 - 2 - 4oz. 93/7 burgers ,tblsp. olive oil, can of collard greens and slice of onion.

M5 - 6 egg whites, 3oz. celery and 1/4c. cottage cheese.

6 fishoil caps.

about 2 gallons of water and 2 diet sodas.

Thanks for reading....
 
Hello Falco ,
looks like another gr8 day,I have been feeling very
crappy all day(sick)and then the constant pouring down rain
does out a damper in the energy department.Well hope you have
nice day,Tammmy
 
niapage said:
Hello Falco ,
looks like another gr8 day,I have been feeling very
crappy all day(sick)and then the constant pouring down rain
does out a damper in the energy department.Well hope you have
nice day,Tammmy
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Yea, it has done nothing but rain all day and night here too. IT SUCKS! Now it is supposed to start getting cold again.

I hope you and your sone get to feeling better soon. My little one came down with it in the middle of the night lastnight :(
 
Today's workout kinda sucked. I think I am coming down with the flu, so it wasn't as intense as I am used to. I got through it though, I didn't wanna blow it off.

Today was a 2x8 scheme.

Flat barbell bench press - 2 sets 225x8
Close grip lat pulldowns - 2 sets 140x8
Standing dumbell shoulder press - 2 sets 45sx8
Squats - 2 sets 235x8
Tricep pulldowns - 2 sets 70x8
Dumbell Curls - 2 sets 45sx8

Diet was as follows:

M1 - 6 egg whites, 3 yolkes, onion slice, 2oz. celery, 4oz. baked ham and 1 tblsp. safflower oil.

M2 - 30 shrimp, onion slice, canned of diced tomatoes, 1 tblsp. olive oil and 2 tblsp of shredded asiago cheese.

M3 - 5oz. turkey, 1.5oz. swiss cheese and 40g of almonds.

M4 - 2 scoops of banana metabolic drive w/15g glutamine.

M5 - 6oz. chicken breast, 1c. each of broccoli and cauliflower and 1 tblsp. safflower oil.

M6 - 6 egg whites, 1/2c reduced fat cottage cheese.

6 fish oil caps.

Thanks for reading...
 
Im not talking about ratio of EPA to DHA. Im talking about the total amount of EPA + DHA compared to total mg. Prosource brand has a 75% total. Most companies do the standard 30%. I believe Biotest is at around 66%.
 
Falco said:
Today's workout kinda sucked. I think I am coming down with the flu, so it wasn't as intense as I am used to. I got through it though, I didn't wanna blow it off.

Today was a 2x8 scheme.

Flat barbell bench press - 2 sets 225x8
Close grip lat pulldowns - 2 sets 140x8
Standing dumbell shoulder press - 2 sets 45sx8
Squats - 2 sets 235x8
Tricep pulldowns - 2 sets 70x8
Dumbell Curls - 2 sets 45sx8

Diet was as follows:

M1 - 6 egg whites, 3 yolkes, onion slice, 2oz. celery, 4oz. baked ham and 1 tblsp. safflower oil.

M2 - 30 shrimp, onion slice, canned of diced tomatoes, 1 tblsp. olive oil and 2 tblsp of shredded asiago cheese.

M3 - 5oz. turkey, 1.5oz. swiss cheese and 40g of almonds.

M4 - 2 scoops of banana metabolic drive w/15g glutamine.

M5 - 6oz. chicken breast, 1c. each of broccoli and cauliflower and 1 tblsp. safflower oil.

M6 - 6 egg whites, 1/2c reduced fat cottage cheese.

6 fish oil caps.

Thanks for reading...
Click to expand...


lol damn computer viruses..I was sick yesterday well more like BLAH and running on no energy what so ever...way to go tho on the meneue and doing a lil something something..:party: Have a thrashing thursday : + )
 
No workout yesterday. Still wasn't feeling real well, so I am glad no workout was scheduled.

My diet:

M1 - 6 egg whites, 3 yolks, slice of onion, 2oz. celery, 4 strips of bacon and 1 tblsp. of safflower oil.

M2 - Was at a customer and they ordered lunch in. So...I had a plate of romaine lettuce with a litttle bit of grilled chicken and about 2tblsp. of ceasar dressing and the toppings off of 4 small pieces of pizza.

M3 - 2 beef sticks and 40g of almonds.

M4 - 2 4oz. pork chops, 10oz. steamed cabbage and 1tblsp of safflower oil.

Unfortunately I did not get any more meals in because I fell asleep.

6 fish oil caps

Today's meals will be a little tougher. Trying to reach my macros and calories without the help of meat.

Wednesday started the Lent season for me, so I cannot eat meat on Friday's until after Good Friday. Red Lobster sounds yummy for lunch today :D

I will post today's meals and workout this evening. Thank you for reading.
 
Finally feeling better tonight. Workout went well. Tonight was 2 sets of 12. 3 more weeks of this program, then it is a week off and on to something different.


Workout was:

Incline BB Bench - 2x12 @ 160
Seated Rows - 2x12 @ 75
Seated Shoulder Press - 2x12 @ 95
Deads - 2x12 @ 225
BB Curls - 2x12 @ 85
Tricep Pulldowns - 2x12 @ 60

All sets were performed with 90 seconds rest between them.

Diet was:

M1 - 6 egg whites, 3 yolks, 1tblsp. butter, 1.5oz. swiss and 2 tblsp. of shredded asiago.

M2 - side salad with baby shrimp w/oil-vinegar, 2 cups of steamed broccoli, about 4oz. of baby scallops and about 8 shrimp scampi.

M3 - 1c. of cottage cheese and 40g almonds.

M4 - 2 scoops of metabolic drive w/15g glutamine

M5 - 4oz. baby scallops, 3 cups of fresh spinach, 2 cups diced tomatoes, 1tblsp. olive oil, small can of mushrooms and 2 tblsp. shredded asiago.

M5 - 1c. cottage cheese and 6 egg whites.

6 fish oil caps.

Thanks for reading...
 
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