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EryanB's DC Log

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  • #46
    Thursday a.m. Fasted Cardio.

    Dragged my lazy ass out of bed 10:00am.

    Fasted cardio (3.2g taurine, 2.1g glucuronolactone, 20mg yohimbine, 1g green tea, 200mg caffeine)

    Cycling 500kCal, 48:20
    00:00-20:00 (level 5)
    20:00-48:20 (level 6)
    HR 110-130 bpm
    21.97km


    (1) 11gPP/7g BCAA/24g Whey Iso (c.f.) (Immediately after)

    Rest of day Nutrition:

    2 whole eggs
    4g fish oil

    (2)-(6) 600g Baked Chicken Breast (~165-186g PRO, 24g fat)
    17g Team Skip X 5
    92g Peanuts

    (7) 57g Mic. Casein
    48g Blue Cheese (14g fat)
    BASE
    (1368Cal PRO)60%
    (1053 CAL Fat) 40%
    (0 Cal CHO)
    Total = 2198 CAL



    Now time to try and get to work before 1pm so I don't have to be in the lab until 12:30 in the morning.
    Last edited by eryanb; 03-06-2008, 12:56 PM.
    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





    My DC Log:
    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

    Comment


    • #47
      nice workout man...This journal is extremely detailed, nice job...What do you do for work?
      Please follow my blog. You can click "Follow" in the upper right hand corner. http://www.benbruno.blogspot.com/

      Use BNB559 as a discount code at checkout from trueprotein.com for a hefty discount. You will not regret it.

      Here is some of my lifting. Please subscribe to my channel: http://www.youtube.com/user/bruno082985

      Comment


      • #48
        Originally posted by bruno View Post
        nice workout man...This journal is extremely detailed, nice job...What do you do for work?
        Thanks. I actually type all that detail up for myself in my own journal on my laptop. I keep track of everything and do all my measurement, including all skin folds/body fat every Sunday. This way I'm learning so much about what works for me, diet, supplement, and training wise. So for the forums its as easy as copy and paste.

        For work, I'm a chemist in training. 3rd year PhD.
        Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





        My DC Log:
        http://www.intensemuscle.com/28942-eryanbs-dc-log.html

        Comment


        • #49
          Friday Diet (moderate CHO)

          (1)
          165g Whole Oats (110g CHO, 15g PRO, 11g fat)
          47g CMDI (35g PRO)


          (2) 29g Whey Isolate (I.E.)
          10g BCAA (2:1:1)
          10g Glutamine Peptides (47g PRO)
          NAC/Vit. C
          2g Dicreatine Malate (replace augment)
          glucuronolactone/taurine/acetyl-L-carnitine
          200mg Caffeine
          2 green Tea Caps

          WORKOUT

          During 10g BCAA (2:1:1), 10g PP, 24g Hydrolyzed Casein (40g PRO)

          (3) 50g WMS
          25g Whey Isolate
          15g PP
          20g BCAA (4:1:1)
          10g Glycine (76g PRO, 50g CHO)
          10g Glut. Peptides
          12g Augment (replace creatine)
          ~1g Vit.C/~0.6g NAC

          Mixed 50g WMS/15g PP separately from now on. Take rest of mix 15min later.

          45g Buckwheat. (32g CHO, 6g PRO, 1.6g fat). With meal 4 (1/3 tub of cottage cheese). Save all fish oil/peanuts/eggs for (5)-(6)

          (4)-(6) 500g (full tub) 1% cottage cheese (64g PRO, 28g CHO, 6g fat)
          29g CMDI X 3
          56g Peanuts (28g fat, 12g CHO, 13g PRO)
          5g fish oil
          3 whole eggs (18g fat, 21g PRO).

          (7)50g Mic. Casein
          3262Cal
          PRO/CHO/F
          (53:27:19)
          __________________
          Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





          My DC Log:
          http://www.intensemuscle.com/28942-eryanbs-dc-log.html

          Comment


          • #50
            What do you want to do with your PhD in chemistry?
            Use discount code SNS110 to get 5-10% off your next True Nutrition order! www.truenutrition.com

            Myth's Blog:http://projectmythology.blogspot.com/

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            • #51
              Originally posted by Dante'sDisciple View Post
              What do you want to do with your PhD in chemistry?
              If all goes well, I'll go work for a pharmaceutical company like Pfizer, Merck, ect. Research and Development type work for new drug discovery. I've already had 4 months working at Boehringer as an undergrad internship and I really liked the work environment.
              Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





              My DC Log:
              http://www.intensemuscle.com/28942-eryanbs-dc-log.html

              Comment


              • #52
                hey eryanb, i read your post on TP's forum about the custom team skip and ordered it, slightly modified(instead of 25% isolate, i put 15% isolate, 10% concentrate). it tastes great. thanks for sharing.
                1 oz. prevention =1 lb. cure

                Do not exist, LIVE!

                Jesus would total elite !!!!~DuckDuckGoose

                If apologizing works, then why do we need the police?

                Comment


                • #53
                  A2 #2

                  5:00min HIT rowing to get pumped. (Walked into the gym feeling lethargic and demotivated...this was all I needed to get going)

                  Flat Dumbbell Press:

                  LT: 95lbs X 10, 2, 2 (R.P.)
                  TT: 95lbs X 12, 3, 1 (R.P.)


                  Stretch: 50lbs X 60s

                  Seated Barbell Military Press (Smith):


                  LT: (134 + Bar) X 4, 2, 1 (R.P.) (Bringing bar right down in contact with chest each rep)..I've been advised this is not good so I stopped.
                  TT: (134 + Bar) X 10, 3, 2 (R.P.) (Bringing bar to nose level each rep: (shoulders more or less 90 degrees at this level)

                  5-20s static on last rep.

                  Stretch 65s

                  Reverse Grip Bench Press (Smith):

                  LT: (180 + bar) X 11, 3, 3 (R.P.)
                  TT: (202 + bar) X 8, 3, 2-3 (3rd rep forced with spotter) (R.P.)


                  Stretch 60s (Wojo style)
                  3 X 10 reps (nice and slow) wide grip shoulder rotation stretch..(10lb bar?).

                  Parallel Grip Pull-Ups:

                  LT: N/A (subbed for rack chins)
                  TT: B.W. X 9, 2, 1 (R.P.) + 1 forced rep (hoping up) then 20s static hold and 5s negative.

                  Pulsing (1/4 R.O.M) X 10 reps with B.W.

                  Stretch: 70lbs X 60s hanging.

                  Smith Barbell Rows:

                  LT: (180lbs + Bar) X 10 S.S.
                  TT: (191lbs + Bar) X 10 S.S.


                  Total Time 77minutes

                  Cardio: 30:00. 0.0% incline, 6-7mph, 140-160bpm, 3.10miles, 502kcal.

                  Got my new Nike Free 7.0 runner yesterday (http://cgi.ebay.ca/ws/eBayISAPI.dll?...MEWN:IT&ih=021). Was more than pleased with the results today!! Knees feel great and absolutely no blisters anywhere. Also amazingly comfortable to run in all around.
                  Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                  My DC Log:
                  http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                  Comment


                  • #54
                    Sat a.m. Cardio/Abs

                    11h00, 209.2lbs

                    20mg yohimbine, 1g green tea, 200mg caffeine, 3g taurine, 1.6g glucuronolactone

                    Cardio: 500kcal, 21.97km, 110-130bpm, 47:00min
                    0:00-20:00 level 5
                    20:00-45:00 level 6
                    45:00-47:00 level 7

                    10g PP, 10g BCAA, 24g Whey Isolate (Immediately after)

                    10-15min to let settle.

                    Then. Hanging straight leg raises (3lbs/ankle weight) 8, 2, 2, (R.P.)
                    1:00min break then
                    hanging bent-knee twisting raises (3lbs/ankle) X 30 (S.S.) WM

                    Break to shower then 2 whole eggs fried up with 100g Russian Kolbassa Turkey sausage (18g PRO, 2g CHO, 4g fat), scrambled with fresh fried veggies. + 4g fish Oil .


                    Rest of day nutrition:

                    (2)-(6) 400g Turkey Kolbassa (russian sausage) (72g PRO, 16g fat, 8g CHO)
                    404g Basa Fillets (57g PRO, 7g fat)
                    332g Whole Tilapia (estimate 280g without head/tail/bones) (56g PRO, <6g fat (poached))
                    38g Team Skip Mix (sipped ~1/5 with each meal)
                    116g Almonds

                    21g Psyllium seed husk fibre

                    (7) 57g Mic. Casein
                    48g Blue Cheese (14g fat)

                    BASE
                    (1368Cal PRO)60%
                    (1053 CAL Fat) 40%
                    (0 Cal CHO)
                    Total = 2198 CAL
                    Last edited by eryanb; 03-08-2008, 03:16 PM.
                    Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                    My DC Log:
                    http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                    Comment


                    • #55
                      Sunday Nutrition

                      (1) 5gPP/10g BCAA/24g Whey Iso (c.f.)
                      2 whole eggs
                      4g fish oil

                      (2)-(6) 750g Lean ground Beef (165g PRO, 24g fat) 5 X 5oz Burger Patties
                      17g Team Skip X 5
                      92g Peanuts

                      (7) 57g Mic. Casein
                      48g Blue Cheese (14g fat)....on all the burgers.


                      BASE
                      (1368Cal PRO)60%
                      (1053 CAL Fat) 40%
                      (0 Cal CHO)
                      Total = 2198 CAL


                      Total Calories for week: This week 19, 614kcal = Average 2802Cal/day
                      Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                      My DC Log:
                      http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                      Comment


                      • #56
                        Sunday weigh in.

                        --------------------------------------------------------------------------------

                        This morning, 208lbs, 10.7% bf.

                        Waist 38.1 (- 0.43")

                        Subcutaneous body fat unchanged, but waist down another 0.4" this week. So it was another of those viceral fat burning weeks.

                        I've learned now from experience though that this all balances out.

                        At any rate my average calories for the past week were 2800/day and I only lost 1lb. So my maintenance level is waaaaayyyy down to 3300kcal/day!!!.

                        I'm so close to my goal of <10% bf that I can't bear to quit but clearly my body has had enough of this diet.

                        I'm going to make this my LAST week before I start a muscle building phase, no exceptions. I'm going out with a bang. I'm going to average 2000kcal/day this week. This should bring me right down to 206lbs, 9.8%bf, which is exactly my goal (with respect to weight and body fat).

                        So if this week goes well, this is genuinely my final week of dieting (10 weeks total now). Then I'm going to continue carb cycling, but with an average 4000kcal/day and a min of 220g of carbs/day.
                        Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                        My DC Log:
                        http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                        Comment


                        • #57
                          good luck this next week bro...you're so close to your goal!
                          Please follow my blog. You can click "Follow" in the upper right hand corner. http://www.benbruno.blogspot.com/

                          Use BNB559 as a discount code at checkout from trueprotein.com for a hefty discount. You will not regret it.

                          Here is some of my lifting. Please subscribe to my channel: http://www.youtube.com/user/bruno082985

                          Comment


                          • #58
                            This week in food (2000kcal/day Average)

                            Monday:

                            (1) 165g Whole Oats (110g CHO, 15g PRO, 11g fat)
                            15g Team Skip Mix
                            2g Fish Oil

                            (2) 29g Whey Isolate (I.E.)
                            10g BCAA (2:1:1)
                            10g Glutamine Peptides
                            NAC/Vit. C
                            2g Dicreatine Malate (replace augment)
                            glucuronolactone/taurine/acetyl-L-carnitine
                            200mg Caffeine
                            2 green Tea Caps
                            13g Fish Oil

                            (3) 50g WMS
                            25g Whey Isolate
                            15g PP
                            20g BCAA (4:1:1)
                            10g Glycine
                            10g Glut. Peptides
                            12g Augment (replace creatine)
                            ~1g Vit.C/~0.6g NAC
                            Mixed 50g WMS/15g PP separately Take rest of mix 15min later.

                            (4) 144g raw rice (cooked fresh at work) (110g CHO, 4g fat, 11g Pro)
                            20g Team Skip Mix
                            9g Fish Oil

                            (5) 238g Whole wheat pasta (170g CHO, 5.2g fat, 34g PRO)
                            8g Fish Oil

                            (6) 26g Team Skip
                            13g Fish Oil

                            (7) 34g Micellar Casein
                            13g Olive Oil
                            Refeed: 3520kcal 50/30/20
                            CHO/PRO/FAT

                            440g CHO
                            264g PRO
                            78g FAT


                            Tuesday: (1) 2 whole eggs
                            15g Whey Isolate

                            (2)-(6) [123g 97% lean ground beef (27g Pro, 4g fat)] X 5 (1.4lbs beef)
                            80g Peanuts

                            (7) 33g Micellar Casein
                            12g Olive Oil




                            1520Cal (50:50) (FAT:PRO)

                            84g Fat
                            190g PRO




                            Wednesday: (1) 33g Team Skip Mix (28g PRO)
                            2 whole eggs (14g PRO, 12g fat)

                            (2) 29g Whey Isolate (I.E.)
                            10g BCAA (2:1:1)
                            10g Glutamine Peptides
                            NAC/Vit. C
                            2g Dicreatine Malate (replace augment)
                            glucuronolactone/taurine/acetyl-L-carnitine
                            200mg Caffeine
                            2 green Tea Caps
                            8g Fish Oil

                            (3) 50g WMS
                            25g Whey Isolate
                            15g PP
                            20g BCAA (4:1:1)
                            10g glycine
                            10g glut. peptides
                            12g Augment (replace creatine)
                            ~1g Vit.C/~0.6g NAC

                            Mixed 50g WMS/15g PP separately. Take rest of mix 15min later.


                            (4) 85g Buckwheat. (60g CHO, 11g PRO, 3g fat).
                            138g 97% Lean Ground Beef (30g PRO, 4g fat)


                            (5)188g 97% Lean Ground Beef (41g Pro, 6g fat)
                            2g Fish Oil

                            (6) 188g 97% Lean Ground Beef (41g Pro, 6g fat)
                            1g Fish Oil

                            (7) 50g Micellar Casein
                            7g Olive Oil

                            2200Cal 60/20/20

                            PRO/CHO/FAT

                            110g CHO
                            330g PRO
                            49g Fat


                            Thursday: Repeat Tuesday
                            Friday: Repeat Wednesday
                            Sat-Sun: Repeat Tuesday/Thursday
                            Save yourself 5% by entering ERB326 in the discount code box on checkout. www.trueprotein.com





                            My DC Log:
                            http://www.intensemuscle.com/28942-eryanbs-dc-log.html

                            Comment


                            • #59
                              Originally posted by eryanb View Post

                              Tuesday: (1) 2 whole eggs
                              15g Whey Isolate

                              (2)-(6) [123g 97% lean ground beef (27g Pro, 4g fat)] X 5 (1.4lbs beef)
                              80g Peanuts

                              (7) 33g Micellar Casein
                              12g Olive Oil




                              1520Cal (50:50) (FAT:PRO)

                              84g Fat
                              190g PRO
                              I'd probably puke if I ate that much ground beef in one day.
                              My DC journal: http://www.intensemuscle.com/showthread.php?t=25271

                              Use my TrueProtein Discount Code to get 5% of your TrueProtein order or 10% off an order of 16lbs or more! GJC546

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                              • #60
                                Hey buddy, any videos of your lifting you can share?? LOL Good progression you have going on here, congrats early on making your weight/bf% goals!

                                Jason
                                Follow my Training Log HERE!

                                Strength Training and lifestyle design for the Alpha Male

                                TP Code=JPG473. Use it for 5% off any order, and for 10% off of orders of 16lbs or more!

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