I figure I am always bored and reviewing what I eat around now, and have been posting/trolling this forum a ton lately, so might as well post my diet.

I started lifting without regularity or seriousness less than a year ago. I focused in on it more around November or early December and have seen very good gains since, despite some traveling and stupid dieting. I weighted 215 pounds at my high point with a high BF. My low after dieting was 183. I started taking eating a lot and lifting more consistently around February and weighed 199 a couple weeks ago. I probably gained around 3-5 pounds from water retention and reintroducing carbohydrates, the same for fat, and 6-8 pounds of muscle in that time period.

I'm "leaning out" for the summer. I started a couple weeks ago but due to traveling wasn't able to focus on it or eat well. I weighed in earlier today at 197 so I've lost a little weight in the interim eating around 3k calories a day. I refuse to cut calories or go low carb so I'm just going to stick on the current plan and keep the food clean and increase cardio.

My goals are to improve my running ability, cardiovascular endurance, mobility, technique and muscular activation in compound lifts, and at least maintain strength levels. I'm also going off my normal "Superbeast" lifting program to focus more on these things, and because it is too intense for any period of weight loss, even if it is just leaning out a little. Intense programs shock the body into gaining weight and it's unhealthy to be deprived of nutrients in that situation so that's not something I'm going to do.

I'm probably gonna run this into mid or early June and quit around 187-190 but I'll see what I feel like doing.

I'm not sure how much of my workouts I will include but I at least want to post what I eat. That seems more important. I plan on getting a new camera and taking pictures. This log will be about pictures of food. Cooking and good things to eat. It is decided.

today's eating went:

meal 1: morning shake. These are usually something like 40g whey, a banana, celery, various other fruits and veggies, milled flax seed, ice and water. High in fiber and tasty. 10g fish oil

meal 2: 2 eggs, 1.5 egg white, 3 slices canadian bacon, goat cheese, spinach and onions, ketchup and slice bread. Had a pear and some berries too.

little too filling, tasted ok. Going to switch back to eggs lox for a while. I try a lot of different egg dishes. Normally I'd have more whole eggs but I'm trying to keep my overall fat intake a little lower now.

jogged with dogs for around 40 minutes

meal 3: beef steak with hot sauce, broccoli and carrots, potatoes.

mediocre but I was hungry so surprisingly tasty.

lifted. Workout was weak because of overtraining on upper body I posted in the May thread. Was going to work up to 110kg front squatting for doubles and couldn't handle it, abs were too beat up for support and shoulders were killing me. Ended up tossing the front squats at 95kg and just doing some light pressing, some pullups and dumbbell rows, and random high rep leg press (which is fun and good for recovery I think, sometimes after leg workouts I do stationary bike for 20 mins for this reason) and calling it a day. Splashed around in pool. Will start more focused workouts that facilitate my current goals on Monday.

meal 4: Surge PWO shake, 2 scoops

meal 5: grilled chicken with sweet potato, olive oil, peppers and onions and tomatoes and green beans

sooo tasty

meal 6: crab meat w/avocado, sundried tomatoes in olive oil mixed up. 10g fish oil.

random but worth trying again

meal 7: casein protein w/flax seed, 10g fish oil

didn't have it in me to whip up anything more creative. gay. Should probably spread out the fish oil a little more.

Didn't count but I kept carbs moderate and fat at 90g so it's all good. I just shoot for 30-40g protein, 10-15g fat, 20-30g carbs most meals and switch it up depending on the proximity to my workouts and the time of day.

before I was downing a 5am shake of 30-40g protein but I don't think I'm gonna do that anymore, some trouble w/falling back asleep and might not be optimal for fat loss but I don't know.

this log will include pictures of my home olympic weight set, and more importantly food, in the near future

30 grams of fish oil a day

I know its good for you, but isn't that overkill?

I might drop it to 25, but I've been doin it for a couple weeks while eating an absurd amount and generally not doing much and have felt really good since I started eating these smaller portions. 30 might be a little too much but its fine for now, its just like sipping 2.5 tsp 3 times a day. Guy who helped me with my program online actually specifically said to take 30g of fish oil a day, and the tnation lunatics are always raving about it, so I'm giving it a shot. Its like 5400 mg EPA and 3600 DHA and something like that for CLA for the kind im taking and I just switch'em up when I run out of a bottle

I did a lot of research in the past and apparently this mega dosing of fish oil just seems to be a fad and most people have no ****ing clue as to why they're taking so much; really it's because "everyone else is doing it".

On the BB.com forums it's the same thing, people taking absurd amounts of fish oil but if you ask them why they honestly can't give you a reason... I haven't seen any studies that says that much fish oil is good; however I've seen articles talking about how too much is bad.

I mean here's one thread about the negatives of fish oil: http://forum.bodybuilding.com/showthread.php?t=1554621

I don't 100% agree with that article because I've noticed a great change in my skin from fish oil which is the main reason I take it (I take 5-6 grams a day).

I'm just saying people say they take 20 grams of fish oil a day and they feel fine, but why the hell are you taking that much? Do you feel fine BECAUSE you're taking that much fish oil or do you mean you haven't died yet (overexaggeration) because you're taking 20 grams? it's just dumb imo to take that much

What's your reason for the megadosing? I mean this person told you to take it but what is the reason behind it? A lot of BB'rs seem to think that "more is better"

what would you say would be a good intake of DHA, EPA, and CLA for maximal effect while dieting? Everything I've read has said 2-3g of DHA/EPA daily and up to 5g, but this is just in articles. Right now I'm taking 3.6g/day of DHA and 5.4 of EPA with 30g. Are these articles just wrong and that is too much?

the main reason I've been taking so much is just because of that, and because AC Barch said in an email "the protein shake at night is also important. i suggest you start doing this as well.

30 grams of fish oil distributed among at least three meals and all other fats can be from meat, flax seed, etc."

Maybe this is a mistake.

alright

was way off on the cla, forget that

basically, the normal fish oil has 180/120 DHA to EPA per gram of free fatty acids

the flameout product from biotest has about 400 and 160 per gram as well as some CLA, so it has a little less than double the content of a gram of the other fish oils I have per gram of free fatty acids. I assume this is a higher quality product but is also pricier and would be ridiculous to mega-dose.

I guess the main issue is how many g of DHA and EPA spread out throughout the day would make sense for someone like me, and then whether there is an advantage to more overall fat content from fish oil or less like in the flameout product. Probably best to mix both unless I end up taking significantly less fish oil than originally planned.

I'll try to find some stuff online about the right amount to take but it seems like there isn't much non-biased information

edit- I also feel kind of crappy after having my wakeup shake + 10g of the new fish oil since I ran out of Carlsons, so I may have to toss those from the breakfast lineup or change something up

I'm interested in the results of the megadosing.

Def lean towards more concentraded sources of DHA/EPA. Rest is filler.

You are a machine. Please keep posting in this forum.

Search the internet for Vitamin E + mega-dosing of fish oil. If I were taking that much fish oil I'd almost want to take 5-10x RDI of Vitamin E too to react with all the free radicals formed from PUFA lipid peroxidation.

how much? I've been taking 2 400 pills a day. I think I'll lower the fish oil to 25g but add in some of the better one, so like 20 normal caps and 4 super concentrated

It's tough to actually say how much is too much. I really don't know what the exact cutoff point is. Maybe drop down to x amount and see if you notice anything worse/better etc.

And anklebreaker is right to focus more on EPA/DPA heavy fish oils; I believe the one I'm taking right now is 300/200 EPA/DPA for each capsule which is 1g fish oil, so I'm getting about 2.5 - 3 grams of EPA/DPA spread throughout the day. I feel this dose is adequate though it really is tough to asses which amount is best since I assume it might differ from person to person.

alright, so I can't find a camera and was too busy playing today to take pics, but in the future I can just use the iphone or this weird video camera that takes pictures

meal 1: whey supershake w/banana and 10g fish oil (spreading out in future, felt like crap)
just jogged dogs
meal 2: 3 eggs w/spinach, onions, 4 slices ham, slice bread, avocado, tomatoes
meal 3: shake w/casein, peanut butter, some veggies and an apple. rushed cuz of poker
meal 4: grilled lamb kabobs w/wheat pita bread. think skewers of lamb, mushrooms, onions, sweet peppers. had 2. was really good. 5g fish oil.
meal 5: another skewer + finished can of crab w/sundried in olive oil + finished avocado + 5g fish oil. I usually slice up an avocado and eat it over a few days, sometimes someone else eats it.
meal 6: gonna have a shake w/peanut butter, almonds, and 4 flameout fish oil. or maybe eggs w/salmon and the fish oil. I'll see what I feel like.

probably 105-120g fat. Seems fine for a rest day where I can have pretty much w/e I want, just wasn't craving anything. Looks like I kept the carbs under 140g too.

played poker as much as I hate to do that. Having the final meal in like 45 mins.

less lame entries to come

Diet looks really good. I see you're a lover of lamb kabobs; I eat them almost on a daily basis with a whole wheat pita and onions and that's it. Mmmm soooo gooood.

I wish I had your non-laziness when it comes to diets...

I just did some cardio today but it was pretty hard, little light technique weightlifting session



elbow pain should be gone by tomorrow, felt better today. Decided for the leaning out process I'm gonna have a few different types of sessions with a lot of exercise options and no real program

(1) cardio: biking jogging/running probably all steady state
(2) olympic lifting technique work 2-3x: snatch, C&J, stretching, light speed squatting
(3) bodybuilding/upper body 2-3x: military press, bench press, bicep, lat raises, pullover, leg press, db shoulder press, prehab stuff, dips, probably other stuff im forgetting +
(4) high CNS 2-3x: low bar squat super wide, full squat, front squat, GHR, RDL, chinup, dragon flag, 1-arm db row, deadlift, jerk from rack, full cleans, clean and snatch high pulls, hill sprints

Might be forgetting some stuff but that's the general idea. The upper body stuff and cardio and technique will all be easy and just higher volume. The high CNS stuff will be hard but low volume and mixed with other stuff. I will change up what is max effort and what is assistance ME. Particular emphasis on hips and hamstrings and upper back. So I'm just going to be doing a lot of easy work and make sure I am blasting my posterior chain and working on technique in the mean time.

I think most of the bb/upper body stuff will be thrown in with the high cns stuff but I'll see how it plays out and might end up splitting sessions sometimes. It looks intimidating but it shouldn't be that hard and the cardio will be key, it's just high volume. Maybe I will figure out a program but the other one wasn't really working for my current goals; difficulty and time per session was too much for now.

This is the last time I hope to have to cut weight for a long, long time so I'm gonna take it seriously.

jesus I read the exercises before I read the post and thought that was your workout.

yeah lamb is really good, need to make those more often. Keeping the fish oil at 30g for now split between solid meals.

food:

meal 1:



chocolate whey, celery, (wasted) berries, prunes, banana, milled flax, broccoli, ice, water

meal 2:

spinach, onions, peppers, eggs, egg whites, salmon lox, whole wheat bread, avocado, ketchup.

meal 3:



this was really random. Bison steak, sauteed mushrooms onions peppers garlic, salad w/avocado tomatoes lettuce carrots, potato w/hot sauce, few random olives.

meal 4:

trout, rice w/beans, green beans, lemon. best meal of day

wish I'd gotten more red meat and ham but running low. Gotta make a trip to whole foods and costco. Getting bored with the eggs and want to make more dishes.

next 2 meals crab w/sundried tom and avocado, and casein shake before I sleep 102g fat or so. Going a little higher but with all the fish oil and the volume of activity I plan on this week I think I expect to drop a lot from Saturday which was 197. I'm hoping for 195 a week from now and to feel pretty good.

lol nice pics
your first shake makes me want to hurl though...

broccoli prunes and chocolate mmmmmmmmm

haha seriously though your commitment is remarkable. good job man.

lol,thanks

It's just chocolate whey and a couple prunes, which is pretty good. I figure the random piece of broccoli occasionally can't even be tasted with all the other stuff in there. It does look pretty gross but it goes down real easy and I enjoy the taste and texture when I wake up.

Sometimes I cut down on the fruit/veggie content and just throw in some PB or something though

did well today. jogged dogs and biked early in the day. Went to the gym and just got back half an hour ago.



full squats 5x3 (missed at last rep) +4 wide pullups (20 total)
RDL 3x6
pistol squats w/25 2x6 set=6 both legs starting w/left
dragon flag eccentrics w/2 second pause in 3 positions: 5x2
leg raise to l-sit, hold 5 seconds, 3x5

I don't know if randomly superset the pullups with heavy squats was a good idea but I didn't have any problem. I might find some more convenient place in the workout though. I took the flags easy and my left arm still hurt like a bitch, these will eventually be a great strength equalizer. I did 50 reps of bicep curls and tricep pushdowns for my left arm w/almost no weight afterwards just to get the blood pumping, I think this is good for the muscle after it strains hard

Before this would have had accelerations to start and some clean variation for 5 sets to start but I'm taking it easy. I might add the clean back in, this workout was pretty easy, but I still like splitting up the olympic technique sessions, those really help my mobility, form, flexibility.

I'm gonna bike again tonight, I'm sure my legs will be tight from the squatting and I didn't have time after the workout. Did 30 mins earlier, will do 30-60 depending on how I feel after food.

Not sure if I'll take tommorow off or do an upper body session. I need a chining bar, rings, and matting for my porch asap. Food and pics and stuff later.

I'm loving the pic (the best way to squat imo)

ended up doing 45 minutes more on bike. Ate good today but nothing special. Had a shake, eggs, lot of sushi and this pita bread turkey wrap, PWO shake and made dinner for family, chicken marinate and stir fried with a ton of veggies, was real good, I will post a pic later. Shake w/flax and casein 30 mins ago. Made it to whole foods for some meat too. I probably took in 250-300g of carbs today and a reasonable intake of protein and fat + 30g fish oil and 3 caps of vitamin E (400mg, hope this isn't excessive since it says 1-2 a day on the bottle) but I had a massive amount of exercise so it doesn't matter. Good day for sure.

yeah. that's 270kg for a double by Chakarov, a 91kg weightlifter. 1993 in Melbourne.

I have the exact same stance, width, and foot positioning and angle as him. I'm not as flexible though so his bottom position is a LOT better. Oh and his levers are about 3x as strong as mine lol. That's how I'd like my full squats to look. He was insanely strong for his weight class. His best lifts were a 225kg C&J and 187.5kg snatch. 91kg class doesn't exist, it's 94kg now- and those lifts are better than almost all 94's now.

Here's a video of him squatting:

http://video.google.com/videoplay?do...78076999364233

no pics of food, so here's a picture of my weight set on the deck. Awesome barbell and bumper plates. Crap deck and crap squat stand and tree. And the greatest dog ever of course:



dogs excited for a riveting walk:



Alizee:

yesterday I basically couldn't walk after the squats and RDL. Short simple workout and it killed me. Gotta do those more often!

I just walked the dogs and did very light biking.

I was thinking how good the RDLs are and a good variation for an ME exercise maybe next week: Olympic pull off of floor (clean or snatch grip) past knees, pull back with lats and re-extend knees into the beginning of RDL, extend hips to mimic the 2nd pull, possibly shrug, push hips back and lower slowly till the bar is back on the ground in the starting position while maintaining form, 1 rep. It's basically a heavy Olympic lift high pull in slow motion to strengthen the positions and find weakness. Probably best for sets of 1-2 with an assistance ME lift of something like light front squats or even like leg press or lunges to target quads.

My legs still hurt today, hips are mostly better but hamstrings took a beating. Good.

I went to the gym today and blasted my upper body.




I did:

-push press 4x5
-db bench press w/80's 5x4 yeaaah big progress
-1-arm db rows w/80 3x6 per arm
-db shoulder press w/45 4x8
this used to be a huge struggle so shoulders are getting stronger. My upper body is so weak compared to lower. Everything is behind hips, lower back, and quads.
-bicep curls w/70 3x6+ tricep pushdowns w/100 3x10
-face pulls 50 3x10 + plyo pushup 3x5

you know I never did pressing before and these all just go up scary fast now that I'm training them, I remember when the 40's felt heavy! Hell I remember the first time I tried the bench press at the health club, my dad put two tens on each side and I unracked the bar and my arms were shaking, and I could only shake my head at the kids a few years younger than me doing 135. That had to be no more than a year ago. Now I do reps with 2 plates and most of them are still using the same weight as before. Goes to show. Motivation and hard work and smart programming.

skipped the flag eccentrics

gonna bike later for cardio

feeling really beat up right now. Probably shouldn't have done two hard days like that even with the day of rest. Probably lifting twice more this week but maybe only once. I want to start next week on a Monday but Tues/Thurs/Fri/Sun this week followed by Monday is a little rough, and I can't do Saturday... so I might just do 1 more days this week and settle for one light technique or even upper body session. Gotta get in those lat raises and pullovers at some point!

food:



Venison meatloaf



chicken stirfry



quick meat fix

Weighing in again Sunday or Monday, still hoping for 2 pound drop but I haven't done great this week w/eating, bread and extra fat, will see I guess...

We don't get bison or venison here (Melbourne) - can you compare its taste with that of other meatl? Did you sample kangaroo when you were down here? It's very lean game...i basically live off the stuff.

bison is a bit chewy and isn't my favorite but it's manageable with the right ingredients

I had kangaroo in Melbourne and liked the taste more.

Venison is quite good but I'm not sure how to describe it. It tastes good very rare and is a good replacement for beef in a lot of dishes, more so than bison

I wish there was somewhere around here to get kangaroo, it's tasty stuff