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Started By
Message
2
Posted on 1/15/17 at 5:37 pm to Azazello
quote:nice, looks like the parmesan whisps that Costco sells
For my Keto and low carb bros, go to Trader Joe's and stock up on these bad boys
Posted on 1/15/17 at 6:05 pm to Hulkklogan
Yea heavy lifting twice per week, really heavy. 2-3 sets per body part 10-12 sets total per session. Everything else should be walking on light. Ike riding, very light.
Posted on 1/15/17 at 6:57 pm to lsu777
Full body workout, compound lifts I assume? 3 minute rest between sets..
3x5 squat
3x5 bench
3x5 shoulder press
3x5 row?
Or maybe even 3 reps?
Ready to get back in the gym, my coughing and sneezing is finally gone.
You are right about being full.. I'm stuffed. I suppose it's because protein takes so long to digest. After the egg whites we went to Chimes with the future in laws and I had raw oysters.. I could barely eat them. Then a little later back home I had to force myself to eat the last 50g of protein. I'm amazed.
3x5 squat
3x5 bench
3x5 shoulder press
3x5 row?
Or maybe even 3 reps?
Ready to get back in the gym, my coughing and sneezing is finally gone.
You are right about being full.. I'm stuffed. I suppose it's because protein takes so long to digest. After the egg whites we went to Chimes with the future in laws and I had raw oysters.. I could barely eat them. Then a little later back home I had to force myself to eat the last 50g of protein. I'm amazed.
This post was edited on 1/15/17 at 7:05 pm
Posted on 1/15/17 at 7:31 pm to Hulkklogan
Haha yea you see 750 cals and freak then you actually eat it and are like wtf?
For lifting I would do
Verticals
Squats-1x4-6, 1x8-12
Shoulder press- 1x4-6, 1x 8-10
Chin ups or pull downs- 2x8-10
Dips-2x8-10
Horizontals
Deadlifts-1x5
Db incline-1x4-6,1x8-10
Db row-2x15-20
Barbell curls-2x12-15
Keep it short and simple.
For lifting I would do
Verticals
Squats-1x4-6, 1x8-12
Shoulder press- 1x4-6, 1x 8-10
Chin ups or pull downs- 2x8-10
Dips-2x8-10
Horizontals
Deadlifts-1x5
Db incline-1x4-6,1x8-10
Db row-2x15-20
Barbell curls-2x12-15
Keep it short and simple.
Posted on 1/15/17 at 8:06 pm to lsu777
thank you sir. I'm pretty excited to see how this goes.
Posted on 1/15/17 at 8:09 pm to Hulkklogan
If you go hard, you'll see some progress. I was down around 8 pounds and that was without getting the 4 hours of exercise. I was getting closer to 2 hours each day.
Round two starts tomorrow and will be making sure I get 3 hours each day at least.
Round two starts tomorrow and will be making sure I get 3 hours each day at least.
Posted on 1/15/17 at 8:33 pm to Lazy But Talented
Btw the exercise you are talking about is only for the extreme version, it's not needed especially for a category 3 like hulk. All he needs to do is lift 2 times a week and go walk around the neighborhood if he feels like it.
And honestly the 4 hours of exercise is only meant to be done for the first 4 days. Then you go back to regular psmf.
And honestly the 4 hours of exercise is only meant to be done for the first 4 days. Then you go back to regular psmf.
Posted on 1/15/17 at 10:53 pm to lsu777
So I said I would post pictures but in all the excitement this morning about getting to eat carbs, forgot. I will post before and afters at the end of February when I am finished with the psmf.
But overall in two weeks
Weights198.6 to 192.5
Bf% on calipers using 9 site test -20.69 to 15.23
Waist @naval 36.2 to 34.4(two days ago it was 33 so prolly holding a tad of water here)
2" above naval- 37.4 to 34
And I gained a few pounds of muscle, dunno how that happened and honestly it's prolly just water fluctuations from the first time I took the measurements.
So starting a new round tomorrow that I will run until the end of the month where I will have a refeed on the 31st. Running this round as a category 2 and will run the month of February as cat 1. Hopefully things keep going smoothly.
Junky also at 730 my blood sugar levels were 90, were 71 after my workout. Will check again in the morning and let you know. But I definitely know why I stopped eating them all the time, i have been exhausted all day, gassy as hell and had the runs all afternoon.
But overall in two weeks
Weights198.6 to 192.5
Bf% on calipers using 9 site test -20.69 to 15.23
Waist @naval 36.2 to 34.4(two days ago it was 33 so prolly holding a tad of water here)
2" above naval- 37.4 to 34
And I gained a few pounds of muscle, dunno how that happened and honestly it's prolly just water fluctuations from the first time I took the measurements.
So starting a new round tomorrow that I will run until the end of the month where I will have a refeed on the 31st. Running this round as a category 2 and will run the month of February as cat 1. Hopefully things keep going smoothly.
Junky also at 730 my blood sugar levels were 90, were 71 after my workout. Will check again in the morning and let you know. But I definitely know why I stopped eating them all the time, i have been exhausted all day, gassy as hell and had the runs all afternoon.
Posted on 1/16/17 at 6:35 am to lsu777
306/267.0/220
Posted on 1/16/17 at 7:19 am to Hulkklogan
Let's get movin' baw
Posted on 1/16/17 at 8:05 am to Lazy But Talented
188/184.4/175
Got my Monday-Wedsday meal planning done:
Moroccan lamb meatballs
Ribeyes with spinach and cream
Cream cheese pancakes (breakfast for dinner ftmfw)
Got my Monday-Wedsday meal planning done:
Moroccan lamb meatballs
Ribeyes with spinach and cream
Cream cheese pancakes (breakfast for dinner ftmfw)
Posted on 1/16/17 at 8:11 am to Lazy But Talented
I feel great this morning. I started a B12 vitamin supplement.. Not sure if it's that, the fast, or the diet, or some combination of the three, but the mental acuity and focus I feel is awesome. Locked in.
Posted on 1/16/17 at 8:23 am to Hulkklogan
What's that saying?
80% mental
20% physical
I think this also applies to the natural high you get while dieting. Days 4-5 of this psmf is when you really get tested. Hopefully I break through the barrier this time around.
80% mental
20% physical
I think this also applies to the natural high you get while dieting. Days 4-5 of this psmf is when you really get tested. Hopefully I break through the barrier this time around.
This post was edited on 1/16/17 at 8:25 am
Posted on 1/16/17 at 9:12 am to Lazy But Talented
yea you get to a wall around day 4 or 5 but if you push through the rest is easy. Hard part for Hulk is he doesn't have a scheduled refeed only 1 free meal a week.
atleast me and you get the free meal and refeed. But i will only get it for this round then i dont get either anymore.
atleast me and you get the free meal and refeed. But i will only get it for this round then i dont get either anymore.
Posted on 1/16/17 at 9:35 am to Hulkklogan
How are you guys getting protein, I feel stuck.
My goal is 150g and I keep tapping out around 100- 120...
Like yesterday:
Protein shake after workout 40g
Grilled Chicken quarters 20g
Grilled chicken breast 30g
Another protein shake that evening 40g
That was a good day but I usually only do one shake a day. I've been eating a lot of chicken and buffalo (don't like fish) but falling short daily.
My goal is 150g and I keep tapping out around 100- 120...
Like yesterday:
Protein shake after workout 40g
Grilled Chicken quarters 20g
Grilled chicken breast 30g
Another protein shake that evening 40g
That was a good day but I usually only do one shake a day. I've been eating a lot of chicken and buffalo (don't like fish) but falling short daily.
Posted on 1/16/17 at 9:49 am to lsu777
I'm going to stay away from the refeed. May have one free meal this week, but I prefer not to. Free meals tend to make me fall off the tracks all night and I'll catch myself with a container of peanut butter in my lap.
This post was edited on 1/16/17 at 9:50 am
Posted on 1/16/17 at 9:51 am to tduecen
12oz chicken breast (raw) = 113g of protein
Twice a day for me during this diet.
Twice a day for me during this diet.
This post was edited on 1/16/17 at 10:12 am
Posted on 1/16/17 at 10:10 am to tduecen
Cooked chicken breast, 10 oz, is 58g of protein according to MFP. Today, I'm eating 20oz of chicken breast (measured cooked), 8oz of Tuna steak (measured raw), and 2oz of pork tenderloin (measured cooked)... 189g protein
and a frick load of vegetables
and a frick load of vegetables
This post was edited on 1/16/17 at 10:17 am
Posted on 1/16/17 at 10:18 am to Hulkklogan
Is this MFP entry wrong then?
Chicken - Breast (Grilled, Skinless), 10 oz 428 cals 0carbs 8 fat 87 protein 148 sodium 0 sugar
All these raw vs cooked and conversions are starting to mess with my head. Now I'm questioning everything. Idk if I've even been getting enough chicken.
Chicken - Breast (Grilled, Skinless), 10 oz 428 cals 0carbs 8 fat 87 protein 148 sodium 0 sugar
All these raw vs cooked and conversions are starting to mess with my head. Now I'm questioning everything. Idk if I've even been getting enough chicken.
This post was edited on 1/16/17 at 10:25 am
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