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The adventures of Faux

Posted: Mon Apr 15, 2013 4:15 pm
by Faux
Well i ate like crap today. I was out all day and i ate a lot of pre made stuff.

12:00 a kind bar on the go. a morning star black bean burger with 1/2 cup of black beans on top. Then i added a piece of soy cheese on it and some salsa.

2:30 snack vega bar, apple and carrots.

5pm dinner mushrooms, spinach and cauliflower sauted together with low sodium teriyaki sauce and a vegan burger and mixed nuts to top it off.
ImageUploadedByTapatalk1366060097.060793.jpg (71.81 KiB) Viewed 5120 times

I also had a gnc lean shake and orange.

7pm is a salad

9:30 shake and strawberries.

Totals 2364cals. Im short 234 cals today but im not lifting today so i guess its ok. Thoughts on cycling down cals on non lifting days?

Pro 151g 28%
Car 243g 43%
Fat 70g. 29%
Sodium 878

Re: The adventures of Faux

Posted: Tue Apr 16, 2013 9:40 am
by Faux
7am cardio on empty stomach 15min threadmil walk and 15min bike.

Breakfast was the same soy shake and PB and banana sandwich.

9:30 Shoulders
Behind neck presses
60x8, 60x12, 66x12, 80x8-6

Dumbbell Arnold presses
25x12-12, 35x6, 17x20

Side laterals 

Front raises
25x7, 10x30, 25x12, 10x12

Reverse raises
10x12-12 8-20

Reverse flys with straps

Not sure if I like weights this early. I usually do cardio in this time slot. I felt very weak and couple that with past shoulder injuries and I got very lame numbers.

10:30 post workout GNC wheybolic shake with almond milk. Steel cut oats with blueberries flax and wheat germ.

12:30 lunch. A vegan brownie from my local health food store. Last night dinner for lunch.

2:30 homemade black bean burger from health food store on e wrap with spicey quacamoli and kale.

5:00 dinner black bean and smart ground stuffed orange pepper.

Re: The adventures of Faux

Posted: Tue Apr 16, 2013 10:01 pm
by C.O.
Sorry for the delayed reply but yeah I totally agree, it is definitely all about the food. My ex roommate used to workout like mad and they drain gallons of milk among other crap, and he always complained about his gut. Go figure right (pun inteneded).


Re: The adventures of Faux

Posted: Wed Apr 17, 2013 12:26 pm
by Faux
7am cardio on bike for 20 totally dogging it. Rpms are at about 75-80 compared to the constant 100 later during the day. I guess the trick here is the work out pre breakfast is burning more fat.

Yesterday I was totally bloated and had 2300 cals, 295 short of goal. I suspect it was the smart ground or homemade black bean burger. I'm gonna have smart lean tonight so I can see if that bloats me.

I think 2600 is the max caloric intake I can handle eating the way I do. I suspect I need more calorie dense good food.

The goal is to repair muscle and strip away the fat. Bottom line is I look better thinner when you can see my small muscles.

8:40standard breakfast

10am steal cut oats and blue berries.

12lunch was mixed veggies and gimmi lean sausage followed by 1/2 a protien shake.

2:00 15min run 200 cals burned. Intense cardio not like am session.

2:30 other half of protein shake.
1/2 pepper stuffed with smart ground and black beans. Nuts and 1/2 cup grapes.

No bloating so it must have been the pre made burger.

5pm refried bean burrito

7:45 spinach salad with seeds

9:30 shake and melon.

Re: The adventures of Faux

Posted: Thu Apr 18, 2013 2:09 pm
by Faux
I woke up with a little head cold but pressed on.

7am breakfast PB/ban sandwich and coffee

9:30 15 min warm up on thread mill and onto legs

Deep strap squats at about 45 degree angle subbing for extensions

Squats/calf raises 80x12, 100x8, 120x8, 130x8, 140x8

Walking dumbbell lunges 18x24, 25x24, 35x20

Stiff leg dead lift 60x12, 80x12, 90x12

Strap hamstring curls 50

10:30 GNC wheybolic shake and oatmeal with blueberries.

1:30 lunch on the road. Vega protien bar, 20oz of mixed nuts, apple.

3pm 3c salad with 1/4c walnuts, soy nuts and seeds.

5pm dinner was a total scrape together. I had left over broccoli, spinach that was getting old and gimmi lean sausage so i combined with olive oil and garlic.

Usually i had a 7-7:30 snack but i eliminated it and ate more earlier.

9:30 vega shake and a few strawberries.

Note. I have stopped ab work 5-7 days per week and low and behold i see my upper abs coming in and my male V starting to develop. I guess i was overtraining them.

I also cut back on the nightly yoga. I am limiting it to just stretches at night.

My total cals were 2523
Pro 152g. 26%
Car 235g. 40%
Fat 90g. 34%

The adventures of Faux

Posted: Fri Apr 19, 2013 12:27 pm
by Faux
7am 181 again do weight went down a bit.
30 min low intensity bike ride.

8am breakfast

9:30 Chest/tri
Flat bench 60x16 86x12. 110x12. 120x10. 130x10. 136x6
Incline bench 4/19. 60x12. 70x12 90x12 110x8 116x4
Dips 12x6x8

10:30 shake and steel cut oats.

12 lunch on road nuts, gnc shake 1/2 apple.

2:30 snack on road. Protein bar, carrots and 1/2 apple.

5pm dinner 5oz gimmi lean with sautéed spinach and big salad.
Washed down with a muscle recovery tea.

6pm Legs have DOMS bad so I'm doing a light spin on the bike before tris.
Extensions 30x12. 40x12. 50x12. 60x8-6
Kick backs 18x12-8-8
Pull downs with band 60
Close grip push ups 40
Bench dips 20

7:30 post work out whey shake and 1 1/2cups red cabbage salad.

9:30 last shake for night.

Re: The adventures of Faux

Posted: Fri Apr 19, 2013 5:19 pm
by Mini Forklift Ⓥ
Nice work Faux, I can't seem to find any steel cut oats over here. They're meant to be great though.

I do soak mine though, so I'm sure that will help. What's on for the weekend?

The adventures of Faux

Posted: Fri Apr 19, 2013 6:47 pm
by Faux
Thanks MF. Its brutal eating like this but it working. Tomorrow light cardio in the pm. I will walk only. Sun bi's and back.

Totals were 2438cals
Pro 187g 31%
Car 248g 41%
Fat 74g. 28%

181 lbs or 82.1 kg
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The adventures of Faux

Posted: Fri Apr 19, 2013 7:05 pm
by Faux
Here is how i do steel cut oats.
1cup oats
4cups vanilla soy milk

Simmer for 30 min on low heat after initial boil.

Pour into pan and cool. 4 portions. 260cals per serving.
ImageUploadedByTapatalk1366416220.782134.jpg (49.37 KiB) Viewed 5035 times

Just scoop out and heat for 1-2 min add berries ground flax, wheat germ and 2ts of agave nectar and cinnamon.

Re: The adventures of Faux

Posted: Fri Apr 19, 2013 8:31 pm
by Mini Forklift Ⓥ
Sounds awesome!

Re: The adventures of Faux

Posted: Sat Apr 20, 2013 7:10 am
by Faux
Total day off. I'm gonna be out today and I have to pack food for 3 meals.

Re: The adventures of Faux

Posted: Sat Apr 20, 2013 9:44 pm
by Faux
Totally had a good eating day dispute being out of the house for 9hrs.

Pro 139g
Car 292
Fat. 91

My glutes and legs are so sore. Almost 3 days later and I'm still sitting gingerly. I guess switching to more traditional lifts was what I needed. Crossfit was good but it's time to build now. After 6 months it's time for a change.

The adventures of Faux

Posted: Sun Apr 21, 2013 2:14 pm
by Faux
Whoo! Back from a day off. I didn't do a thing yesterday but eat and sit.

Now back to business
7-10 meals same as always

12 lunch. E bread, falafel balls, hummus, guacamole, salsa, soy cheese topped with tofutti our cream. And boy did I need it for today's workout.

1:30 sad today so i did what any man would do hit the weights hard.
walking warm up 15min 3mph

Pull ups
Body weight 8 weighted 3lbx8. 6lbx4-4

Dead lifts
60-12. 110x10. 130x8. 150x8. 160x8

Up right row barbel
60x12. 70x10 80x8. 90x8

T bar rows
50x12. 60x10. 70x12 80x12

Barbell curls
60x8-8. 66x6.

Hammer curls
35x8. 25x12-12

Battle ropes 3 sets

Tire rows with rope 6 pulls 50ft two tires.

15min bike because legs were cramping up.

3pm post work out shake 2x whey Bolic shake, 180 cals 40g protein 1/4cup melon. First time nauseous after workout in a while, yes!

5pm dinner. Farro a d asparagus over a veggie patch chicken patty.

7:00 vacuumed the house, just what i needed aftet a big back and bi day.

7:30 red cabbage salad and shake

10:00 shake and done!

Totals 2489cals

Pro 173g 26%
Car 285g 44%
Fat 87g. 30%

Tomorrow im gonna try to knock off 100 cals and see what happens.

Re: The adventures of Faux

Posted: Thu May 15, 2014 11:31 pm
by C.O.
How is training going for you?