9-26 Nutrition Breakdown
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2,379 cals (deficit of 933)
219g protein (38%)
241g carbs (40%)
59g fat (22%)
re: diet
A typical day would be:
Breakfast: 2 Kashi Go-Lean Whole Wheat Waffles w/ 2T 100% maple syrup
Mid-Morning: 1.5 cups nonfat milk + 1.5 scoops ON whey
Lunch: 7 oz chicken breast or lean pork loin grilled, 1T A1 sauce
Mid-Afternoon: Can of pineapple or 1/2 oz of cashews or something similar snacky
Dinner: Varies wildly. Everything from chicken stir-fry, broiled fish, etc.
Pre-bed: 2 scoops casein in a shake, either with milk or water, depending on my totals for the day.
I try to maintain a 500-900 kcal/day deficit, and will supplement the above on heavy workout/cardio days, usually by adding another protein shake into the mix post-workout.
I do 1-2 cheat dinners a week, in terms of eating something whose macros are not perfect. Even when I do cheat meals, though, I keep the total caloric deficit going.
The difficult part of the whole diet thing is that I spend 1 week/month living out of a hotel in California. This is the only time I get to actually *see* my coworkers, and there's lots of going out involved... I'm for sure a work in progress. :)
Holy crap. I thought I was going to have to get my wife to come wash my hair (what little there is of it) because I can't get my arms above my shoulders :)
Great ABC workout, nice to see everyone, and I learned some new exercises!
Damn, my shoulder with the labral tear is still jacked from Saturday :( I couldn't even get 95# off the bar for incline bench, and couldn't hammer curl a 45#. I've got it icing right now.
Worked out with Mrs. Brain today, it always makes me happier on chest day to have a spotter. After the shoulder pain from last week's incline bench, I decided to drop way down in weight and to use dumbbells, which seems to have worked out well.
My non-torn shoulder hurts like hell now, but I think it has been overcompensating for the left. Ice, ice, and then some more ice. It sucks that you're not supposed to do ibruprophen or aspirin while you're on Test. :(
Chest/Abs/Biceps/Forearms
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Crunches: 15x 15x 15x
Bench: 190# 8x 7x (f) 185# 8x
Twist Crunches: 16x 16x 16x
Preacher Curl: 83# 8x 8x 8x
Incline Dumbbell Bench: 50# 8x 8x 55# 8x **
Hammer Curls: Dropset 45# to 20#. My bad shoulder couldn't handle 45# or 40#, but was fine from 35# down.
Decline Flys: 45# 8x 8x 8x
Forearm Roller: 25# 2x 2x 2x