Cellar Yeti

Tofu has a pretty good amino acid score because it's made from soybeans, about 105-120 depending on how it's processed. But make sure you are eating Organic tofu because in non-Organic tofu they use hexane, an environmental toxin, to separate the bean curd from the liquid. I personally try not to focus a lot on tofu, I eat maybe 1/2 to 3/4 block a day. Dried split peas, white/black/kidney and garbanzo beans have an amino acid score about about 105. I tend to eat a lot of these in large quantities, up to 1lb dry a day on lifting days. Remember protein quality is as important as quantity.

Here's mine, around $180/month for 3,300 kcal (including supplements w/ no calories) I feed mom and I on $240.00 month including my protein powder and supplements. #0 and #2 90g Pea/Rice Protein 350/75/2/2 #1 100g Oats w/ 28g Flaxseed and 12g Coconut 700/25/55/20 1/2 Block Tofu w/ 225g Veggies 340/33/15/17 2# Pea/Rice Protein 28g Nuts or PB 200/8/4/16 #3 450g Pea/Bean Stew w/ Veggies and Nutrtional Yeast 1,650/120/160/5 3,300kcal/260/235/65 ------------------------------------------------------------------------------------------------------------------- 25# Split Peas $33.00 or 30# $40.00 AND/OR Beans $7.00 5# Alt. Beans $7.00 15# (5 Bags) of Broccoli $18.50 8# of Carrots $5.50 3# Oats $7.40 2# Flaxseed $9.50 1# Nutrtional Yeast $9.00 16 Blocks of Tofu $20.50 1 Jar of Coconut Oil $8.00 2 Jars of Peanut Butter $10.00 --------------------------------------------------------- $128.00 (+50 for supplements)

Just watch out for artificial stuff in their flavorings if you don't dig that, brother. A lot of their flavorings have artificial crap in em. I like lentils but don't eat them as a staple. Their amino acid profile is weaker than split peas, white beans, black beans, and chickpeas; of which I eat 1lb of (dry) a day in some form fashion or combination.

I order my protein from True Nutrition and I get the 70% pea and 30% organic rice protein blend sweetened with Stevia. It's about $6.77/lb. I try and get less than 1/3 of my protein from protein powders, at 250g/day that's about 75g. It's an acquired taste but it doesn't have any nasty additives or garbage and it doesn't give me zits like soy does. (:

8-25-13 3.8 mile run, time? Hell if I know.

8-24-13 hr 5 min EZ Deads Warmup 25/50/75% 4 RM 206 x 4 > 211 186 x 7 > 191 166 x 10 > 171 Chinups 98 x 4 > 100.5 72.5 x 7 > 75 60 x 10 > 62.5 37.5 x 15 > 40 EZ Rows 151 x 7 > 156 136 x 10 > 141 121 x 15 > 126 EZ Shrugs from below knees 216 x 10 > 221 201 x 15 > 206 EZ Curls 91 x 10 > 96 81 x 15 > 86 Took some vid'yas for your viewing pleasure (And to spot my form on deads) Bottom set 161lbx10 deads. (I'm locking out too hard, I think it's the light weight I am using, not sure if it's an issue or will correct itself on heavier weights?) http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3890_zps547f2b17.jpg EZ Rows 151x7, top set. http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3896_zps1d2d8be6.jpg +72.5x7 Chinups, middle set. http://i1118.photobucket.com/albums/k615/WanderingYeti/th_DSCN3893_zps0703816e.jpg In case you want to comment on the form of rows and chins. Strict form is for situations where you can legit hurt yourself, like on deads, squats, chest press, etc. A little wiggle to get the last 1/4 ROM on chins on your last set or a little bounce on rows as long as your back is tight is no big deal and I have NEVER injured myself on those movements, or even felt like I was at risk. But if my deadlift form sucks, let me know. I think it's A-OK, my back was super tight and unarched and felt really smooth. I fucking LOVE my new equipment. <3

Rest today. Got my 45s in the mail! That brings my total arsenal of iron up to 265lbs (286 w/ bar) Woohoo!

8-22-13 1hr 25min DB chest press 188.5x2+ 168.5x7+ 153.5x9 138.5x13 > Hold Dips + 95.5x3 75x6 60x8 22.5x15 > Drop to 85.5/65/50/22.5 Chest Flyes 59.25x7 51.75x10 44.25x14 > 61.75/54.25/46.75 EZ bar overhead tricep raises 41x15 35x15x15 > 56/46 Decline Pushups +20x10 > Hold I decided to step my game up a bit and lengthen my workouts because I am feeling so good resting 4x a week. I'm going to call 1.5hrs of lifting my maximum and see how I fair. I also moved shoulders to leg day.

Just swapped two of my 25#ers for two 45#ers (Budget means I couldn't keep the 25#ers ) I wanted the 45#ers because like I said I could only fit a maximum of 211lbs on the EZ bar when it is rated for 315lbs. The whole reason I bought it was for EZ deads and hack squats. Going with taller 45#ers means I can fit more weight on the EZ bar and that the bar now sits higher off the floor than with the 25#ers (which is a bit awkward IMO) About 2-3 inches to be exact. I should be able to fit 251 to 261 on the EZ bar, have to wait to get the 45s in the mail. My equipment list is now: 2x oly DB handles 28.5lbs 1x oly EZ bar 21lbs 2x oly 45lb plates 4x oly 25lb plates 4x oly 10lb plates 4x oly 5lb plates 4x oly 2.5lb plates 13lbs of chain Weight plate vest Doorjam pullup/chinup bar Home made suspension straps for aforementioned chinup bar for dips Two step stools Straps and wrist supports Few extra screw-down collars (Not suitable for EZ bar) Various floor protection Doesn't sound like a lot but I have gotten by just fine without the 45s and EZ bar and now I have those to add to my arsenal!

Taking today to rest and recharge my batteries. (:

8-20-13 1hr 5 min EZ hack squats 136x4 141x4 136x7 121x10 > 151/136/126 Pullups 95.5x4 70x7 57.5x10 30x15 > Hold/Hold/Hold/32.5 DB side raises 74.25x10 66.75x13 > 76.75/69.25 DB Lunges 98.5x15 ea leg > 103.5 EZ Calf raises 204x15x15 > 209 Vest+EZ Good mornings 101x15 > 106 Was trying to feel out how much I should try with the EZ bar on hacks but undershot. Oops.

8-19-13 I lied. 3.1+ mi run 34min

Man you look really good. From going looking like "does this guy lift" to "this guy lifts" is the best feeling. Keep at it brother.

Invest it or put it on credit cards/mortgage etc. Might also consider using a bit for solid assets like gold/silver/platinum etc. Take a little bit and go whoopie with the kids and wife.

I didn't run yesterday or today. I have all sorts of excuses but mostly it boils down to me being too busy/stressed moving and I'd rather focus my efforts on weight training.

It's very comfortable if you ask me. I use a narrower grip. My grip is as wide as my stance so my hands drag on my shins and stays tight to my body. I don't have room for a 7ft or even 5ft olympic bar, so this will have to do. I was just in San Diego for a doctors appointment and to take mom to the beach, back home now and getting ready to move. Take care too man.

8-17-13 1hr 5 min EZ Deadlifts 201x4 183.5x7 163.5x10 > DB 203.5/ EZ 186/166 Chinups 98x3/72.5x6/57.5x10/35x14 > H/H/60/37.5 EZ Rows 151x7 136x10 > +166/151/136 EZ Curls 106x7 96x10 76x15 > H/H/81 EZ Shrugs 211x15x15 > X Well I found a problem. My EZ bar can only fit a maximum of 211lbs with the combination of weight I have. For now I'll combine EZ/DB on deads (which is the whole reason I bought it and the two new 25s) but eventually I want to get 2x35s or 2x45s. It's too much of a pain to combo EZ and DB for the same exercise but I may do it on shrugs and calf raises. Still, the forearm pump I got from the EZ is so gnarly. I am concerned with the thickness of the steel walls on EZ so I won't be using my screw-down collar clamps on it.

Didn't sleep too well in the hotel last night and I hosted a little get together with mom tonight so I am just gonna catch up on some sleep and hit the iron tomorrow.

I find things here and there hombre. Good luck on the temp move, be well brother.

8-15-13 1hr 10 min DB chest press 188.5x 1.5 168.5x7 153.5x10 > Hold Dips 93x4 72.5x7 57.5x10 30x10 > 95.5/75/60/32.5 EZ push press 118.5x6 108.5x10 > Drop 108.5/98.5 Chest flyes 49.25x10 44.25x15 > 51.75/44.25 EZ triceps overhead raise 26x15 31x15 > 36 Played with my new toys today. :3

Rest today. Went and picked up the rental car today, did some grocery shopping, and got some goodies for the home gym. 50lbs more of iron and an Olympic EZ curl bar rated to 310lbs. Woohoo!

8-13-13 1hr 10min 1 leg squats 183.5x4 173.5x7 153.5x10 Pullups +93x4 67.5x7 55x10 27.5x13 > 95.5/67.5/57.5/30 DB side raises 71.75x10 64.25x15 > 74.25/66.75 Calf raises 198.5 x15x15 > X Lunges 50x12 ea leg > 98.5 I was so damn hungry when I was done I just started shoveling food in my face cause I had no yams/sweet potatoes made. I ended up eating oats and now I have heart burn. I really don't like eating grains, especially wheat.

8-12-13 3 mile run, 33 min.

http://i.imgur.com/Facxinh.jpg

Rested today. Will take a jog tomorrow.