Workout Programs & Diet

2012-01-07 13:45:19

#5401

FEOS: Bellicose Yankee Air Pirate; +1,182|6565|'Murka

3.6 mile run followed by B4L upper body weight training.

FEOS is one tired sumbitch.

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein
Doing the popular thing is not always right. Doing the right thing is not always popular

2012-01-07 13:47:33

#5402

Kampframmer: Esq.; +313|4997|Amsterdam

Next week im going to start preparing for starting up again.
Had a lovely 2 week vacation, im out of physiotherapy and extremeky fucking motivated.
Im going back on a strict clean bulk diet (this is what takes the most preparing next week) and lifting 3 days a week.
I will still be using low weights with high reps (not 100% healed yet), but i will slowly but steadily increase it.

Psyched to get back on the horse

2012-01-07 13:48:56

#5403

FEOS: Bellicose Yankee Air Pirate; +1,182|6565|'Murka

Yeah...my right shoulder/arm is still weak as hell. Can't seem to get the weight up for anything. Just keeping at it, though.

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein
Doing the popular thing is not always right. Doing the right thing is not always popular

2012-01-07 13:51:32

#5404

Kampframmer: Esq.; +313|4997|Amsterdam

Youre lifting through an injury?
Doesnt sound too smart

2012-01-07 13:53:50

#5405

m3thod: All kiiiiiiiiinds of gainz; +2,197|6825|UK

post surgery.

Blackbelts are just whitebelts who have never quit.

2012-01-07 13:55:04

#5406

FEOS: Bellicose Yankee Air Pirate; +1,182|6565|'Murka

Kampframmer wrote:
Youre lifting through an injury?
Doesnt sound too smart

Lifting post-surgery. Part of the therapy of recovery. Surgeon said to do whatever I felt I could. It's just after-effects of the nerve block used during anesthesia. Supposed to go away in a few months. It's been fading gradually.

“Everybody is a genius. But if you judge a fish by its ability to climb a tree, it will live its whole life believing that it is stupid.”
― Albert Einstein
Doing the popular thing is not always right. Doing the right thing is not always popular

2012-01-07 13:58:31

#5407

Kampframmer: Esq.; +313|4997|Amsterdam

Ah ok.
Best of luck mate

2012-01-07 14:49:00

#5408

Sturgeon: Member; +488|5095|Flintshire

FEOS wrote:
Surgeon said to do whatever I felt I could.

https://bf3s.com/sigs/3dda27c6d0d9b22836605b152b9d214b99507f91.png

2012-01-08 02:58:42

#5409

Kampframmer: Esq.; +313|4997|Amsterdam

Ok, So im starting tommorow again. (i have plenty of time today to make preparations so i can start 1 week early)
So my shoppin list contains:
bananas (for in my shakes), avocado's (good fats), eggs, chicken, whole milk, (very)low-fat yoghurt and oats.
The diet i will most likely follow (might vary depending on my work hours):
BF: oats + 1 scoop whey shake (containing 1 banana)
snack: Avocado or nuts
lunch: 300g+ of chicken in 2 wholemeal wraps
pre-workout: protein bar
post-workout: 2 scoop whey shake (containing 1 banana, and i will add creatine to this once im up to my old strength again)
dinner: Varies
snack: Varies (anything like nuts fruit, or some pb)
add. meal: 4 eggs.

Of course i might shuffle some things around here and there, but i will make notes of what i eat every day to make sure i reach at least 150g+ of protein and over 3000-3500kcals.

e: Forgot to add i will also drink at least 1l (1/4 gallon) of whole milk throughout the day.

Last edited by Kampframmer (2012-01-08 03:20:05)

2012-01-08 03:10:53

#5410

Jaekus: I'm the matchstick that you'll never lose; +957|5333|Sydney

From what I can see there I'm guesstimating you're getting around 160g of protein before dinner with that diet.

2012-01-08 03:12:32

#5411

Dilbert_X: The X stands for; +1,813|6260|eXtreme to the maX

My body tells me what it needs.

Русский военный корабль, иди на хуй!

2012-01-08 03:49:34

#5412

PrivateVendetta: I DEMAND XMAS THEME; +704|6346|Roma

omg my new gym has a grapple machine

https://static.bf2s.com/files/user/29388/stopped%20scrolling%21.png

2012-01-08 08:16:07

#5413

m3thod: All kiiiiiiiiinds of gainz; +2,197|6825|UK

wtf is a grapple machine?

Blackbelts are just whitebelts who have never quit.

2012-01-08 08:24:11

#5414

PrivateVendetta: I DEMAND XMAS THEME; +704|6346|Roma

Loop of rope that you pull on as if you are climbing it. You can vary the resistance.
Knackering.

2012-01-09 14:33:20

#5415

Kampframmer: Esq.; +313|4997|Amsterdam

first day of bulking went great. I thought my previous bulk appetite would have gone to shit because of my long injury break. I even missed half a meal and still managed to catch well up to my goal even though not everything went according to plan.
Ate over 3700kcals and little over 250g of protein.

Should be easy enough to reach roughly 3500kcals with 200g of protein every day.

2012-01-09 14:38:36

#5416

wah1188: You orrible caaaaaaan't; +321|6614|UK

200g of protein wow! I actually thought my gym was exempt from the news years resolution fucking wankers. Turns out I was wrong going to start going early again!

2012-01-09 15:26:28

#5417

Jaekus: I'm the matchstick that you'll never lose; +957|5333|Sydney

Give it about two months and it will all be back to normal.

2012-01-09 16:10:47

#5418

Kampframmer: Esq.; +313|4997|Amsterdam

2 words: home gym.

The gym i used to go to was pretty hardcore when it came to weightlifting. Not so much that there were only roided up arnie's repping out 400lbs deadlifts, but the free weight area was pretty exstensive and tucked away in a corner away from the safe-zone (cardio equipment and most of the machines) so I didnt see a lot of 1st timers at the weights simply because it is very intimidating to start there.
They just stuck to the cycles, treadmills or ellipticals for a month or 2 and leave.

Im just assuming taht since i never actually saw someone that was obviously only there because of a NYR. I know that every gym has them though.

2012-01-09 16:11:25

#5419

Kampframmer: Esq.; +313|4997|Amsterdam

wah1188 wrote:
200g of protein wow!

200 isnt that much.
3 scoops of whey and youre roughly at about 90 already.

2012-01-11 22:27:08

#5420

Kmar: Truth is my Bitch; +5,695|6755|132 and Bush

Kampframmer wrote:
wah1188 wrote:
200g of protein wow!
200 isnt that much.
3 scoops of whey and youre roughly at about 90 already.

So you're talking about < 6 shakes a day? I wouldn't say it's not "that much". Also consider absorption and utilization are not the same thing. I suppose if you're fcn killing it every time you go to the gym you're utilizing it. Personally I'd rather do about half that (@185lbs), alternating release types depending on my activity. It's probably easier on your kidneys also.

Xbone Stormsurgezz

2012-01-11 23:22:17

#5421

Jaekus: I'm the matchstick that you'll never lose; +957|5333|Sydney

200g is a lot but it comes just under the recommended 1 - 1.5g per pound of bodyweight. According to Kamp's posts he weighs around 140 lbs. 140 x 1.5 = 210

Personally I wouldn't eat that much but everyone is different.

2012-01-12 00:04:03

#5422

Jaekus: I'm the matchstick that you'll never lose; +957|5333|Sydney

Did a workout today, just after I racked the bar of the OHP I got a chunk of glass in my foot. Hobbled upstairs and tried not to bleed too much, got some tweezers and pulled it out, was around 6mm long. Once the bleeding stopped I went back and completed the next two sets

All whilst talking to my gf on the phone. She was like "oh my poor baby, I wish I was there to make you feel better", lol.

2012-01-12 01:07:38

#5423

Kampframmer: Esq.; +313|4997|Amsterdam

Kmar wrote:
Kampframmer wrote:
wah1188 wrote:
200g of protein wow!
200 isnt that much.
3 scoops of whey and youre roughly at about 90 already.
So you're talking about < 6 shakes a day? I wouldn't say it's not "that much". Also consider absorption and utilization are not the same thing. I suppose if you're fcn killing it every time you go to the gym you're utilizing it. Personally I'd rather do about half that (@185lbs), alternating release types depending on my activity. It's probably easier on your kidneys also.

i have 2 shakes. 1 with 1 scoop and one with 2 (post-workout).
And no, im not utilizing it 100% since im still lifting very low weights. But im pretty sure my calorie-counting app is a bit off, but it is definitely 200+. As long as you dont hit 400 regularly theres very little to no health risk.
Its hard to hit the exact amount (which would be 210), but it is what i aim for and i'd rather be a bit over than under.

2012-01-12 01:21:08

#5424

Jaekus: I'm the matchstick that you'll never lose; +957|5333|Sydney

To be honest though I reckon the low impact workout you're doing doesn't really warrant that much protein.

2012-01-12 01:33:39

#5425

Kampframmer: Esq.; +313|4997|Amsterdam

It really doesn't, but it wont hurt either.

BF2S Forums Workout Programs & Diet

Kampframmer wrote:

FEOS wrote:

wah1188 wrote:

Kampframmer wrote:

wah1188 wrote:

Kmar wrote:

Kampframmer wrote:

wah1188 wrote:

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