Journey, Not A Destination

Quote of the Day

Happiness in not a state to arrive at, but a manner of travelling.


If a man loses pace with his companions, perhaps it is because he hears a different drummer. Let him step to the music in which he hears, however measured, or far away.


To be conscious that you are ignorant is a great step to knowledge.



Random thought of the day:

I like it here. :)

You guys are 'alright.'
 
So you guys don't know this, but I've been on a nasty binge of eating like crap and not exercising. My hand just didn't allow me to lift seriously 2 weeks ago. Last week was amazingly hectic for me with work and a few other obligations.

It's time to get back on the horse. The break was nice... but I need to really buckle down now.

Diet will look *something* like this for the next month or so:

Training days

Meal 1:

Shake consisting of:
1/2 cup of fat free organic milk
1/2 cup of plain/sugar-free yogurt
30 grams of natural peanut butter
1 tbspn of Udo's Oil
1 scoop of chocolate whey protein
1 frozen banana
2 ice cubes

Meal 2:
10 ounces of fat free organic milk
1.5 scoops chocolate whey protein
1 ounce raw almonds
3 fish oil caps

Meal 3:
4 oz. of top round steak
1 oz. reduced fat cheese
1 cup brown rice
1 cup fibrous veggie

Meal 4:
4 oz. pork tenderloin
8 oz. sweet potato
3 fish oil caps
1 cup fibrous veggie

Meal 5: (during/post workout)
1 liter of water
1 scoop whey
30 grams maltodextrin
30 grams dextrose

Meal 6:
4 oz. chicken
2.5 oz. whole wheat pasta
1/4 cup tomato sauce
Salad

Meal 7:
1 can tuna
1 whole wheat wrap
1 cup spinach
1 apple
1 tsp Udo's Oil

Non-training days will look pretty similar. Some minor changes such as specific foods and a bit less calories.

In terms of training, my resistance program is very simple at the moment. Simply a 3 day per week full body routine done on MWF.

It consists of:

Day 1:
Barbell Squat 3x5
Bench Press 3x5
Pull-ups 3x15
Incline Dumbbell Curls 2x12
Some direct, weighted ab work

Day 2:
Front Squats 3x5
Overhead Barbell Press 3x5
Deadlift 1x5
Skull Crushers - 2x12
Single Arm Cable Rows - 2x15

Day 3:
Barbell Squats 3x5
Bench Press 3x5
Chin ups 3x15
Reverse Curls 2x12
Some direct, weighted ab work

I'll be doing steady state, moderate intensity cardio for 20 minutes twice per week.

Let's see what happens. :)
 
Steve said:
So you guys don't know this, but I've been on a nasty binge of eating like crap and not exercising. My hand just didn't allow me to lift seriously 2 weeks ago. Last week was amazingly hectic for me with work and a few other obligations.

It's time to get back on the horse. The break was nice... but I need to really buckle down now.

Diet will look *something* like this for the next month or so:

Training days

Meal 1:

Shake consisting of:
1/2 cup of fat free organic milk
1/2 cup of plain/sugar-free yogurt
30 grams of natural peanut butter
1 tbspn of Udo's Oil
1 scoop of chocolate whey protein
1 frozen banana
2 ice cubes

Meal 2:
10 ounces of fat free organic milk
1.5 scoops chocolate whey protein
1 ounce raw almonds
3 fish oil caps

Meal 3:
4 oz. of top round steak
1 oz. reduced fat cheese
1 cup brown rice
1 cup fibrous veggie

Meal 4:
4 oz. pork tenderloin
8 oz. sweet potato
3 fish oil caps
1 cup fibrous veggie

Meal 5: (during/post workout)
1 liter of water
1 scoop whey
30 grams maltodextrin
30 grams dextrose

Meal 6:
4 oz. chicken
2.5 oz. whole wheat pasta
1/4 cup tomato sauce
Salad

Meal 7:
1 can tuna
1 whole wheat wrap
1 cup spinach
1 apple
1 tsp Udo's Oil

Non-training days will look pretty similar. Some minor changes such as specific foods and a bit less calories.

In terms of training, my resistance program is very simple at the moment. Simply a 3 day per week full body routine done on MWF.

It consists of:

Day 1:
Barbell Squat 3x5
Bench Press 3x5
Pull-ups 3x15
Incline Dumbbell Curls 2x12
Some direct, weighted ab work

Day 2:
Front Squats 3x5
Overhead Barbell Press 3x5
Deadlift 1x5
Skull Crushers - 2x12
Single Arm Cable Rows - 2x15

Day 3:
Barbell Squats 3x5
Bench Press 3x5
Chin ups 3x15
Reverse Curls 2x12
Some direct, weighted ab work

I'll be doing steady state, moderate intensity cardio for 20 minutes twice per week.

Let's see what happens. :)
Click to expand...

Daaayuuum! That is some pretty serious stuff! How many calories is that, and about how long do your weight training sessions take?
 
30 grams maltodextrin
30 grams dextrose
Click to expand...
Why not just one or the other?

Also, ever given thought to the fact that both of those are likely derived from GMO corn?
BTW, what are your thoughts on GMO foods? I'm against them...
 
Steve said:
So you guys don't know this, but I've been on a nasty binge of eating like crap and not exercising. My hand just didn't allow me to lift seriously 2 weeks ago. Last week was amazingly hectic for me with work and a few other obligations.

Let's see what happens. :)
Click to expand...

Bah... well I'm hoping your hand is at least feeling a bit better. Do you think with going back to lifting it may aggravate it a bit? Don't go hurting yourself ... that's what wives are for. haha jk (Which I know you won't, but have to say it anyways haha!)

-Your Homie
 
bikinibound said:
Daaayuuum! That is some pretty serious stuff! How many calories is that, and about how long do your weight training sessions take?
Click to expand...

3500 or so.... it's an old meal plan.... don't have the numbers in front of me.

My weight training sessions take 45 minutes or so.
 
Trevor M. said:
Why not just one or the other?
Click to expand...

1. They both aren't the same, which I'm sure you know.

2. Either-or could be used.

3. I have old bags of it from the last time I bulked which I want to use up.

4. Taste. They both taste very different and 50/50 is what's tolerable to me.

Also, ever given thought to the fact that both of those are likely derived from GMO corn?
Click to expand...

Yes.

BTW, what are your thoughts on GMO foods?
Click to expand...

I'm against them for the most part. In this case though of my dextrose and malto, they serve a specific purpose above and beyond general 'health.'

For the most part I usually get my PWO insulin spike from other means. However, when I first start bulking again, I have to spend time adjusting to the higher food intake and for that reason, I prefer this PWO concoction.
 
MsGhettoBooty said:


Bah... well I'm hoping your hand is at least feeling a bit better. Do you think with going back to lifting it may aggravate it a bit? Don't go hurting yourself ... that's what wives are for. haha jk (Which I know you won't, but have to say it anyways haha!)

-Your Homie
Click to expand...

I'm sure it will aggravate it a bit but I'm damned if I do, damned if I don't at this point. It's been bothering me since mid-July.

I'm going to my chiro soon, hopefully he can fix it. He is magic usually.
 
bikinibound said:
Geez, I thought you were a gentleman. :rolleyes:
Click to expand...

flowers.gif
 
Steve said:
1. They both aren't the same, which I'm sure you know.

2. Either-or could be used.

3. I have old bags of it from the last time I bulked which I want to use up.

4. Taste. They both taste very different and 50/50 is what's tolerable to me.

Yes.

I'm against them for the most part. In this case though of my dextrose and malto, they serve a specific purpose above and beyond general 'health.'

For the most part I usually get my PWO insulin spike from other means. However, when I first start bulking again, I have to spend time adjusting to the higher food intake and for that reason, I prefer this PWO concoction.
Click to expand...

Was hoping you were going to say you found some that are "non-gmo" so I could get some lol...

Haha, yeah I'm well aware of the difference between glucose and maltodextrin.

Alright cool, Thanks Steve.

Hey btw, I'm sure your familiar with rebound hypoglycemia and all. And how pre-workout feedings should be high GI free. However, I was wondering. Again, as I'm sure you know. Catecholamines raise during exercise which retard insulin's secretion. Obviously, thanks to things such as GLUt-4 and all this does not have a negative impact on cellular glucose uptake. However, My question is. How long following exercise does it take for catecholamines levels to reduce? As well as GLUT-4s activity to lower?
 
Trevor M. said:
Was hoping you were going to say you found some that are "non-gmo" so I could get some lol...

Haha, yeah I'm well aware of the difference between glucose and maltodextrin.

Alright cool, Thanks Steve.

Hey btw, I'm sure your familiar with rebound hypoglycemia and all. And how pre-workout feedings should be high GI free. However, I was wondering. Again, as I'm sure you know. Catecholamines raise during exercise which retard insulin's secretion. Obviously, thanks to things such as GLUt-4 and all this does not have a negative impact on cellular glucose uptake. However, My question is. How long following exercise does it take for catecholamines levels to reduce? As well as GLUT-4s activity to lower?
Click to expand...

You are right in everything you say.

Off the top of my head though, I'm not sure how long both are elevated. I'm too lazy at the moment to do any type of research. If you don't find your answer, let me know and I'll get it.

I can tell you that there isn't a straight answer.

Of course it depends on exercise type, intensity, duration, etc. However, it also depends on genetic factors, age, etc.

But I'm sure a ballpark figure is out there. I just can't remember.
 
Last edited:
Steve said:
I really don't. There are a few products out for sale that are excellent, but you don't need to buy them. You should be able to find a good bit on something like youtube.

That said, I'll add that I think dynamic flexibility work is over-rated this day in age. I certainly think it's important.... but some people in the industry make it out to be the next big breakthrough in mobility and performance.

People have been buiding impressive physiques long before such a heavy emphasis on dynamic work was brought into play.

Personally, I'll spend about 5-8 minutes of mobility work before starting my training.

This usually includes things such as:

High knees
leg swings (side to side and front to back)
hurdles
torso twists and circles
arm circles
some direct shoulder stuff that you probably don't need to worry about
scapula pushups

Nothing earth shattering, that is for sure.
Click to expand...

Thanks Steve!

I was just curious of what else there was.
I do:
High Knees
Leg Swings
Torso Twists and Circles
and Arm Circles

Its what we used to do at the beginning of track practice:)
 
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