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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sat May 30, 2009 9:21 pm 
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Rabbit
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Thanks girl appreciate it!!!

Today I worked 13 kours, so just did CARDIO after work, then went to the start of my daughters softball tournament!

I did 30 minutes on the Crossramp machine, and then 30 minutes on the Treadmill, 1/2 run, 1/2 walk!!!

Diet:

2:30am: protein bar
6:00am: 3/4 cup oatmeal mixed with 1/2 cup mixed berries,
9:00am: 1 cup of wheat noodle and veggie stirfry, 1 kiwi, 1 pear
1130am: salad and bean burger
3:00pm: 1 pear
4:30pm: post workout shake
530pm: 3 bean burritos
9:00pm, 1 kiwi and handful of nuts

Has anyone ever had the Spirituein shakes??? My wife tried them and loves them, it is a soy protein I think??? I tried it as well pretty good!!!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sat May 30, 2009 9:27 pm 
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Has upping your oat intake helped with energy and fullness?

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sat May 30, 2009 9:51 pm 
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Octopussoir wrote:
Has upping your oat intake helped with energy and fullness?


Yes a little bit, I feel full most of the day until right before it is time to eat again!!!Are my workouts looking better??? Also what do you feel about preworkout drinks, like No-Xplode etc..???

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sat May 30, 2009 10:28 pm 
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Things like NO XPLODE if you take them in the afternoon you will be up later on. It has a lot of shyt in it. BSN has a lawsuit against them for putting "extra" things in their products. Also, it has to have niacinimide or niacin in it cause my skin and face flushes when I take it... same when I know there is niacinimide in a product.

I see you didnt take my advice on doing shoulders with legs. Oh well, nobody online takes me serious anyway.

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sat May 30, 2009 11:24 pm 
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Lots of good cardio!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sun May 31, 2009 5:26 am 
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Looking good man!

I've got a question though :D How come you're doing squats, rows, shrugs and presses in the smith machine? Why not go free weight and strengthen those stabilizers and gain some functional strength that can be transfered to sports or daily activities? :) You might have to deload but it's well worth it!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sun May 31, 2009 9:03 am 
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I agree with XcX totally on this.

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Sun May 31, 2009 7:33 pm 
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Hey Octo, I will be changing thing up in a couple of more weeks, will add shoulders with legs then, I haven't forgotten your advice, I will do it soon, xCx, & Mary, I agree with you both as well, I have been doing them in the Smith, cause I have had 3 lower back surgeries, so Here soon will go to the free weights on all of those as well!!! Just being a little too careful!!!


Today was CARDIO!!! I did 30 minutes on the Crossramp Machine, and 20 minutes running -walking on the Treadmill:

Diet:
630am: Lobsteriffic's pancakes!!! 1 kiwi
9:00am: pear, handful of nuts
12:00pm: pear , nuts
3:00pm: small salad
4:30pm: post workout shake
630pm: vegetarian taco salad( refried beans, lettuce, onions, tomatoes, multigrain tostitos

sorry was at the ballpark all day for my girls softball tournament!!!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Mon Jun 01, 2009 12:39 am 
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I personally don't really like most of the commercial pre workout drinks. Working within the sports nutrition industry I have tried a lot of the pre workout drinks over the last few years and I think there are precious few that are any better than using an espresso and creatine monohydrate before a workout.
I think just stick to the real basics (I just use spirulina, branched chain amino acids, creatine and now yerba mate - weaned myself off coffee for the most part) and I think you will have enough of a strength and energy boost with out all the expense.
That being said, I really want to try the Vega sport pre workout drink but can't get it from veganproteins.com yet....
Good luck trying the free weight exercises, it will pay off for you over time. Seeing as though you have had back problems, try and make sure you keep your abdominals and the rest of your core strong and it will reduce some of the stress on your back. If you can get someone knowledgable to look at your form and make sure you don't get ahead of yourself with the weight - for me it was easier said than done when I began!
Your diet doesn't look too bad, bit light on the protein possibly. Try and add a small serving of a protein source to your salad, like chickpeas or tempeh or similar (I like lentil burgers too) and even add some sort of seeds, like pumpkin when you eat your pear and nuts.
It will just help with recovery if you're getting a little more protein and should help with increasing muscle mass.
Looking good though mate, sorry I didn't join your journal till this late.


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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Mon Jun 01, 2009 10:20 am 
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Thanks man appreciate the helpful advice!! I have just a bit of preworkout left then going to go without, as for the creatine mono, I used to use it, but haven't for about 12 weeks, Where do you find the Spirulina and the BCAAs, I have used the bcaas before by X-tend had good results with them!!
As far as the protein, that is where am having trouble, before became Vegan, I knew exactly what go eat for protein, or so I thought(too much actually!!) anyway having trouble figuring out where to get it from as well as when to eat them now!! I know a lot of you all have helped me out , I just feel stupid, for asking all these questions and advice!! I just want to get to where I look good!! I meani feel great now and am feeling better everyday!! I don't feel blah anymore after I eat!! I wish I would have done this sooner!! Been working put for over 3 years now, just have trouble putting muscle on!!

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Mon Jun 01, 2009 8:01 pm 
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Hey everyone, today started the last wee of heavy before I switch it up, so if anyone has any ideas on a new routine, I would greatly appreciate it!!!

TRI'S & BI'S:
Started with 10 minutes on the bike, Then:

SkullCrushers:
1 x 12 @ 50lbs
4 X 10 @ 60lbs

Close Grip Bench Press:
1 x 12 @ 50lbs
4 X 10 @ 60lbs

Tricep Rope Pushdowns:
1 x 12 @ 40lbs
4 x 10 @ 50lbs

DB Tricep Overhead Extensions:
1 x 12 @ 50lbs
4 x 10 @ 60lbs

Preacher Curls:
1 x 12 @ 50lbs
4 x 10 @ 60lbs

Hammer Curls:
1 x 12 @ 15lbs
4 x 10 @ 25lbs

2 Arm High Cable Curls:
1 x 12 @ 20lbs
4 x 10 @ 25lbs

I went down in weight a little , just to get my form right!!Then I went and did a 30 minute AB Class!!!

Diet:
6:00am: 3/4 cup oatmeal mixed with 1/2 cup mixed fruit, 2 left over pancakes
9:00am: 1 kiwi, 1 pear, handful of mixed nuts
12:00pm: salad with sunflower seeds,cucumbers, and my dressing, 1 apple 1 kiwi
3:00pm: 1 bannana
5:30pm: post workout shake
7:00pm: veggie burger on wheat bun small salad

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Mon Jun 01, 2009 8:09 pm 
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Gorilla
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Mate, you don't need to apologise or feel bad for asking, everyone here has something to share and we're all still finding out new things.
The Spirulina and BCAA's you can probably find at most health food stores. There are online stores that have them too.
I use the Lifestream Spirulina and Gen-Tec BCAA's but this is Australia, I don't know if you can find those brands overseas. I know the MRM BCAA's are vegan friendly, pretty sure the Xtend is too. Veganproteins have spirulina, the powder is the way to go, as bad as it may taste. I use about 30-40g per day and that would be a lot of tablets!
As far as protein sources goes, I like tempeh, I seem to feel better using that rather than a lot of tofu (never really liked it unless it is cooked in a nice recipe). I also eat lentil burgers, a variety of legumes and also nutmeat, which is just a mixture of peanut and wheat gluten, nicer than it sounds!!
Having a variety is the way to go, I generally cook a couple of different things and just store in the fridge so I have a few days worth of food and not just eating the same thing.
Try to have a small hit of protein every few hours, your diet looks pretty good, just try and bump up the protein content in a couple of the meals - that's where some tempeh or mixed beans comes in. You can add them to your salad and it will boost the protein content.
You can also try things like chia seeds and quinoa, they have a good amount of protein along with some healthy fats and a variety of minerals.
I'll see what else I can come up with and get back to you..


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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Mon Jun 01, 2009 9:03 pm 
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I think joel is right on with his advice about your diet. It's looking great - just bump up the protein a little bit and you should be doing awesome!

As for your routine, there are others here far more knowledgeable than I, but I would suggest focusing on compound movements (e.g., bench, squat, deadlift, chin ups/pull ups, etc) over isolation exercises. I've found that works really well for myself. Perhaps someone else can give you more detailed advice.

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Mon Jun 01, 2009 9:18 pm 
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Maybe you can add hummus as a snack. Or use quinoa instead of rice ( such as under a stir fry)

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 Post subject: Re: EliteDad's Training & Diet Journal
PostPosted: Tue Jun 02, 2009 7:34 am 
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Gorilla
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Quote:
As for your routine, there are others here far more knowledgeable than I, but I would suggest focusing on compound movements (e.g., bench, squat, deadlift, chin ups/pull ups, etc) over isolation exercises. I've found that works really well for myself. Perhaps someone else can give you more detailed advice.


Yep, compound is the way to go - provided you are able to train with good form.
I've never really been a believer in isolation exercises ( funny because I'm a bodybuilder and we're known for using 'shaping' exercises!) I think using exercises that are going to stimulate the muscle fibres under the heaviest load in good form are always going to be more effective than using a machine or isolation movement. I'm sure people will disagree with me but I think our muscles are going to grow in a certain way no matter how many 'shaping' exercises people might use to try to enhance their bicep peak or build more quad sweep. Just use simple exercises that target as many muscle fibres as possible and train yourself to be as strong as you can in them, you'll grow a lot quicker that way.


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