Announcement

**kabhattacharya** · 10-24-2013, 09:47 PM

25 October 2013

My diet (on gym days: weights only)
615 am 3 tabs red zone (pre workout)

During workout (7am to 815am)3 scoops of xtend mixed in 34 oz of water

830 am (post workout) 3 scoops of whey in water

915 am bowl of oatmeal with crushed almonds or big bowl of veggies with chicken sausages

1030am one black coffee and a granola bar

1230pm 10oz grilled chicken with 3 cups of steamed vegetables

330pm one scoop of whey in water with a cereal bar

730pm make another 34 oz bottle of 3 scoops of xtend (keep sipping through the rest of the night)

830pm 8 to 12oz of grilled chicken/lamb/fish with steamed veggies

1030pm 2 scoops of whey in water

During the day:
More coffee
About 140oz of water
More almonds

So that's the diet on non workout days I don't do the red zone pre workout or the mornin BCAAs (xtend) it's straight to the whey protein shake.

I believe that the above gives me ~ 310 grams of protein a day at a current body weight of ~ 210 aiming for an end goal of ~ 225-230 lbs in fairly lean shape

**kabhattacharya** · 10-25-2013, 12:40 AM

25th October 2013

Incline smith press
205 x 18 RP plus static
Up 10 lbs up 2 reps

Seated DB shoulder press
65s x 19 RP
Up 5/side up 1 rep

Close grip decline barbell press
195 x 16 RP
up 10 lbs up 1 rep

Weighted pull ups
BW plus 10 x 15RP
Up 10 lbs down 1 rep

Reverse grip EZ bar rows
210 x 16
240 x 9

Best
K

**kabhattacharya** · 10-26-2013, 01:45 PM

Just got my quarterly check up done

Total CPK levels are off the charts - attributing that to muscle breakdown from the weightlifting
More concerning were the blood urea and uric acid levels that were on the higher side - anyone else face this issue?? Do not want to cut back protein am aiming to cut back the BCAA inputs from ~ 42gm a day to 21gm smaller doses taken at more regular intervals also adding a scoop of raw oatmeal with each whey shake to help with cholesterol (see below)
HDL and LDL - not enough good cholesterol a little too much bad cholesterol - changed fish oil brands to ON soft caps taking one with breakfast lunch and dinner
Lymphocyte count was a little high - not actually sick or anything but have had some allergies of late - that's the most likely culprit however muscle wear and tear could also be attributable to this

Either way - if anyone has any advice or thoughts please do let me know I'm not really comfortable posting actual numbers up here but am glad to PM if any other members can help

Thanks

K

**kabhattacharya** · 10-28-2013, 12:12 AM

28 October 2013

Ez spider curls
60lbs x 17 RP
Up 10 lbs down 9 reps

Reverse cable curls (2 arm)
30lbs x 35 SS
Up 5 lbs up 5 reps

Standing calf raises
173 x 14 SS

Up 5 lbs up 5 reps

Lying leg curls
163 x 23 RP

Up 5 lbs up 2 reps

Plate loaded leg press
650 x 20 SS
Up 20lbs same reps

810 x 8
Down 190 lbs down 2 reps

Really fixed my form on these and brought my knees back to almost touch my chest therefore the weight drop but honestly quads felt toasted even with a slightly lighter weight.

All in all happy with today's workout

Best

K

**kabhattacharya** · 10-30-2013, 12:32 AM

30 October 2013

Plate loaded flat hammer press
195 x 21 RP
Up 5 lbs up 4 reps

Smith behind the neck press
160lbs x 23 RP
Up 5lbs up 8 reps

Lying ez bar skull crushers
65 x 35 RP
Up 5lbs up 13 reps

Lat pulldowns
230 x 30 RP
Up 5lbs up 11 reps

Rack deadlifts
365 x 9 SS
Same weight up 3 reps

Early conference call this morning had to cut the workout short so ditched the final set on back thickness and am running to work now. Just wondering my workouts take me about an hour and fifteen to an hour and 40 is that too long?

Thanks

k

Announcement

Journal

Journal

Comment

Comment

Comment

Comment

Comment