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30-10-2004, 12:03 PM
| #1 (permalink) |
| Making Progress Join Date: Sep 2004 Posts: 430 Rep Power:  |  starting from monday I have decided as from after next week satrting from next saturday im gunna go hardcore ans stick to it. im 16 and at college 2 days a week and work 2 days but i am gunna make sure i stick 2 everything. supplements :- reflex creatine, 5 day loading fase on creatine (5gx5 times a day) then 7 weeks maintannce. holland and barrat L-Glutimine 2 times a day. Omega 3. wheyconstrium 75% whey concerntrate 3 nhalf scoops in 400ml of skimmed milk nothing added to it's pure hardcore protine, (yuck but o well hold me noise and it its fine lol) x3 shakes a day 1 when just woken up 1 mid morning and 1 before bed 1x post workout shake 3nhalf scoops in 400ml of semi-skimmed milk with strawberry nesquick. (il drink the right amount of water accourding to the colour of my urine) Meals:- Meal1:- 6.10 am (1 liter of water when awaken)(shower) 6.30 am Meal1:- 4 weatabix and skimmed milk (no extra sugar added) 1 big bananna 2 slices of brown toast (with a bit of butter and marmite) 7.30 am (1x protine shake in semi-skimed milk) (1x L-Glutimine) 7.45am (leave for work or to get train to college) 10.45am meal 2:- 4 slices of brown wholemeal bread with 1 whole can of tuna and a bit of mayo. 1.00pm meal 3:- 1 tuperware pot filled with chicken fillet and pasta with some sorta pesto source. 2x apple 1x bio yogat 1x homemade flapjack 4.45pm meal 4:- a small bag of unsalted cashew nuts 1xcranberry juice 1x peace of fish or chicken with brown rice 6pm training 1hour-1hour 30 min training (train 3-4 times a week) mondays back and bi's tuesdays legs and shoulders wednesday rest day thursday restday friday chest and tris saturday 30 mins of cardio 7.45 post work out shake with skimed milk or water (then shower and sauna) 8.30 meal 5:- post workout meal a variety of differnt veg with a bit of red meat or some various pulses such as chick peas some sort of nice pulse vegitarian healthy meal. 10.30:- 1x protine shake with skimed milk 10.45 Bed (il drink 1 liter of water before bed ot rehydrate my body during the night) i was thinking do u recon i need to be takeing a multi vitiamen aswell? My Stats:- age 16 hight 6ft 3 inches weight 12.5 stone (think thats like 140 pounds, not to sure though) arms size 13.3 inches Chest 44 inches waist 36 bf used one of thoughs online calulators they aitn that accreate but came out with about 22% bf I will be doing a journal for this as i have writen up all this and will take the before pics 2 and i will stick this in the journal section 2. any input or critisisum i dnt care im still young! ______________________ FEEL THE PAIN OR GO HOME!!!! |
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30-10-2004, 01:48 PM
| #2 (permalink) | |
| Join Date: Dec 2003 Posts: 0 Rep Power: | yeah a multi vitamin wont do any harm. get a good make like centrum or something. Quote:
7.45 you say shower and sauna,how long you in the sauna for? as you say next meal is at 8.30 how long does it take to cook you next meal.? it aint a microwave meal is it? cheers | |
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30-10-2004, 03:28 PM
| #3 (permalink) |
| Making Progress Join Date: Oct 2004 Location: Warrington, Cheshire Posts: 184 Rep Power: | I have Couple of comments Don't load with that much creatine, you dont need it, I'd say 20g max, I use 10g To keep hydrated you need to drink consistantly, its advised not to drink anything from 2 hours before you go to bed. Just get a couple of bottles fill them with water and just slowly drink it during the day. 12.5st is 175lbs Whats your post workout shake consist of mate? Looks quite good tho, lots complex carbs and fibre in there! Keep it up and let us know how it goes! PS. this is in the post your pics forum.....yet I see no pics!  ______________________ Benj |
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30-10-2004, 05:19 PM
| #5 (permalink) |
| Making Progress Join Date: Sep 2004 Posts: 430 Rep Power: | Answer to steves first question:- yeh i hve tried drinking a liter of water before bed only get up once for a slash but dnt really bother me coz i do that anyway lol. and no i do not hve shitey old microwave meals. and my meal will alread be ready for me when i get in by my mummy  .As for sauna i only spend 10 mins in there. Now to benji's first question:- my post workout shake consists of 400ml of semi-skimmed milk, 45g of protine and about 20g of carbs i add that nesquick stuff to my post work out shake. and heres a pic its the only one i hve had time ot take soz [/img]v ______________________ FEEL THE PAIN OR GO HOME!!!! |
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30-10-2004, 07:11 PM
| #8 (permalink) |
| Making Progress Join Date: Sep 2004 Posts: 430 Rep Power: | no i dont im going to though, right tonight im going 2 a halloween party tonight so for the first time in 6 months and i dnt start my programme till monday im gunna get wrattassed on booooooz lol guna be a frigin gd party wiv girls on danceing podeiums ______________________ FEEL THE PAIN OR GO HOME!!!! |
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30-10-2004, 08:01 PM
| #9 (permalink) |
| Making Progress Join Date: Oct 2004 Location: Warrington, Cheshire Posts: 184 Rep Power: | Get some more simple carbs in that PWO shake, glycogen stores in the muscles will be depleated after training, 50g dextrose powder works well, or you could just have a lucazade energy drink! Enjoy your party mate, cos it'll be the last drop of alcohol you'll be having for a while, well if your being "strict" ______________________ Benj |
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