[LPF4]

Originally Posted by farmboy

I wouldn't take meal ideas from me. I don't always eat the best, but the one thing I'm happy about is that I've managed to eliminate fast food from my diet, unless you consider Subway to be fast food. I travel a lot, so sometimes I have to grab'n'go when it comes to meals. I figured that a sub is better than a burger and fries.

I've been eating at subway like crazy the past 6 months. Probably only ate there once or twice in years prior. I definitely think it ranks as a very good meal if you cut out the mayo get lean meats and spinach.

Originally Posted by farmboy

The caffeine is a struggle for me. I love coffee, and like a Diet Pepsi every once in a while, but I was cutting down for a while. That is, until I discovered the so-called 'energy drinks." Diet Rockstar is the one of choice, but I've managed to avoid those for the past couple days, too.

I'd say go cold turkey. Drink only water for a while. Then try a sip of coffee or whatever you drink. I think you'll find your taste buds have changed and you may find you don't like those drinks anymore. Sleep is the most important thing you can do for your body.

This is one reason why I won't touch coffee. Its addicting. Last cup I had was 12 or 13 years ago.

Good luck.

[farmboy]

^^^Thanks, man. Good luck to you, too.

[farmboy]

Saturday, 03/18/06
8:30am
Total cereal in shim milk w/ honey
1 banana
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:50am
1 cup of cottage cheese
Handful of Soy Chips

12:10pm
Roast Beef & Swiss on 7 Grain Bread(tomato, lettuce, Miracle Whip)
Raw Carrots
Broccoli
Soy Chips
20oz glass of skim milk
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

2:50pm
Box Squats on Bench 135X8/145X8/155X8/165X8
30lb DB Split Squats/Lunges 3X8 each side
Hack Squats 95lbs 3X8
Glute Ham Raise 3X8

I think I went way too light on the box squats. Haven’t really done them much before, so I didn’t know how I’d do on them. I thought they felt pretty good though. I think I’ll be working them into my squat day on a pretty regular basis as an assistance lift. Actually, now that I think about it, going light today probably wasn’t such a bad idea. Lately, going heavy on deep squats has been bugging my left hip a little, so this was good, I think. Actually, between last nights plyometric stuff and the lower impact box squats, I feel like it got a little worked out, and feels really good today. Stupid, but almost like it was a bit of a rehab…

4:00pm
Bowl of Total w/ dried cranberries and while milk

7:25pm
Roasted Turkey Frescata w/ Basil Pesto
½ of a small order of fries
Baked potato w/ cottage cheese
2½ Chicken Tenders

8:25pm
1 Omega-3 gel-cap
2 capsules Glucosamine/MSM

9:10pm
1 Apple
20oz glass of skim milk

[farmboy]

Sunday, 3/19/06
8:20am
3 Multi-Grain Pancakes w/ 1 tbsp Flax Seed
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

12:45pm
Filet of Pan-fried Tilapia
Wild Rice
Broccoli w/ Cheedar Cheese
20oz glass of whole milk
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

4:05
Handful of Soy Chips
Half of a Roast Beef & Swiss on 7-Grain Bread w/ Miracle Whip
Raw Carrots

8:00pm
1.5 BBQ Chicken Breasts
Wild Rice
Honey Glazed Carrots
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

[farmboy]

Monday, 03/20/06
5:50am
Flat Bench
Warm-up Set of 135X10
210X3/200X3/190X3/180X3/170X3 (2850)
Military Press 120lbs 8/8/8/7
Incline DB Bench 40lb DBs 3X10
SB Overhead DB (30lbs each) 3X8
DB Lat Raise 25lb DBs 3X8
Overhead Triceps Extension DB (70lbs) 3X8

8:00am
Protein Shake:
1½ cups of skim milk
1 cup of mixed berries
1 heaping scoop of protein powder
1 tbsp of ground flax seed
1 tbsp honey

8:50am
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

9:55am
Chicken Breast
½ PB&J on 7-Grain bread
Small bag of carrots
Small bag of Craisens
1 banana
1 pt 2% Milk

12:05pm
Detour Bar
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

1:40pm
1 pt 2% Milk

3:35pm
Broiled Haddock, Shrimp, and Scallops
Steamed Asparagus
Rice Pilaf
16oz Glass of Milk

5:00pm
Fruit Smoothie:
Mango, Banana, Strawberry, Pineapple

6:55pm
2 Filets of Mahi Mahi
Wild Rice
Steamed Asparagus
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

Tuesday, 3/21/06
6:30am
Hanging Knee Raises 3X15
Weighted Swiss Ball Crunches25lbs 3X20
Cable/Towel Grip Crunches 100lbs 3X12
Roll-outs 3X12
Windmills 25lb 3X10
SB Skiers 3X20 alternating reps
Side Bends 40lb DB 3X10 each side

7:50am
Bowl of Total w/ skim milk & honey

8:00am
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:10am
Hungry as Hell!
Jack Link's Kippered Beef Steak

10:20am
Bowl of Oatmeal

12:15pm
Hot Pepper Chicken
Mushroom Chicken
Seasoned Green Beans
Broccoli in Garlic Sauce
A few pieces of fake sushi
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

4:15pm
Bowl of Total w/ skim milk, honey, and 1 banana

9:20pm
Can of Whole White Albacore
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

[farmboy]

Damn. I was hoping to have the chalk that I ordered by today, so I could use it tomorrow for DLs, but I just found out it's not supposed to get here until the 23rd. Oh well, I guess I'll just suffer through another week of wiping my sweaty palms every couple seconds.

I got the wrestling shoes that I ordered a few weeks ago, and I think they're helping my form on DLs and squats. I think the chalk will help out on DLs, too, as my grip isn't always the problem, but the slipping can be.

The yoga I'd been thinking about doing hasn't really taken off, yet. I got a book on yoga, but it's kind of tough because they show you the start position and the end position, but not how to get from start to end! The mom of a guy I work with goes to yoga once or twice a week, so I might get with her and try out a class. From her physique, I can tell it's been helping her out...apologies to the guy I work with for having inproper thoughts about his mom...

[farmboy]

Wednesday, 3/22/06
6:05am
I’m not doing heavy deadlifts this week. Last night we did kata-guruma in judo and the kid I was working with weighed 40lbs more than me and was nearly a foot shortly, so I got a lower back workout with that, and don’t want to overwork it. Plus, when we were doing ground randori, he rolled over on his back while I had a triangle (obviously not a very good one) and there was this nasty crack that echoed throughout the gym (how dramatic)…my ankle. It’s just pretty sore, nothing broken or anything. Needless to say, I got beat up last night. Plus, by next week I’ll have my chalk, so that will be nice.
Stability Ball Back Extensions3X12
Weighted Chip-ups 25lbs 5/5/5/4/2
Good Mornings 135lbs 3X8
“T-Bar” BB Row w/ Close Grip Attachment 100lbs 4X8
E-Z Bar High Pulls 70lbs 4X6
DB Shrug 40lb DBs 4X12
E-Z Bar Curl 70lbs 3X6

8:05am
3 Egg Whites/1 Yoke
2 Pieces of 7-Grain Bread
20oz Glass of Skim Milk
½ Banana
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

9:00am
4oz bottle of Grapefruit juice

9:45am
Protein Shake:
½ Banana
1 cup of mixed fruit:
Strawberry, mango, orange, pineapple, mixed berries
1 cup of Whole Milk

2:00pm
Smoked Salmon Salad Roll
4 Pieces Tuna Sushi
6 Pieces California Roll
4oz bottle of Grapefruit juice
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

3:25pm
1 Apple

5:15pm
2 Slices of Pepperoni, Tomato and Onion Pizza
2 capsules Glucosamine/MSM

8:20pm
9 Pieces Eel Roll
½ bowl of raw sugar snap peas
½ bowl of raw carrots
4oz bottle of Grapefruit juice
1 gel-cap Omega-3 Complex

[farmboy]

Thursday, 3/23/06
6:35am
CoC Trainer Timed Grip 20 sec X3 each side
25lb Timed Hex Hold 30 sec X3 each side
CoC reps 5X5 each side
40lb DB Wrist Curls 3X8 each side

7:10am
3 tablets BCAA

7:40am
4 Egg Whites/1 Yoke
Bowl of Zoe’s Os w/ Skim Milk
4oz of Grapefruit Juice
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:05am
Small bag of raw carrots
PB&J on 7-Grain Bread
8oz bottle of orange juice

12:35pm
3 filets of Tilapia
Bowl of Wild Rice
Romaine Lettuce Salad w/ tomato and Olive Oil vinaigrette
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

3:00pm
Odwalla Suer Protein Bar

7:00pm
Judo-will log more about Thursday night judo later.

9:20pm
3 tablets BCAA
You're supposed to take 3 after a workout on an empty stomach, and judo last night was as intense a workout as I've had in a while!

9:45pm
Bowl of Boiled Rolled Oats w/ Dried Cranberries
Can of Tuna
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

[farmboy]

Friday, 3/24/06
I think I'll stick with the squat day on Saturday. Especially after the unusually intense judo class we had last night. I want to give my body a chance the recuperate. So, tomorrow morning will be squats.

8:05am
Can of Whole White Tuna
Bowl of Total with Whole Milk
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

10:40am
Detour bar

12:30pm
12 pieces of fake sushi, i.e. California roll, etc...
Seasoned green beans
Hot pepper chicken
Pineapple chicken
Couple pieces of fried fish
Taste of twice cooked pork
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

4:20pm
PB&J on oatnut bread
Bowl of boiled rolled oats with apple
12oz glass of skim milk

6:40pm
Roast beef w/horseradish cheese on oatnut bread (lettuce, tomato, Miracle Whip)
1 apple
Broccoli
Carrots
20oz glass of OJ
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM

[farmboy]

Saturday, 3/25/06
8:00am
Squats 135X10, 195X4/205X3/215X2, 205X4/215X3/225X2
Front Squats 135lbs 3X6
Bulgarian Split Squats 30lb DBs 3X6 each leg
Single Leg Calf Raises 70lb DB 3X8

9:40am
3 tablets BCAA
1 capsule SAN Tight
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi
16oz glass of OJ
4 egg white/2 yokes
Bowl of boiled rolled oats
Scoop of protein powder w/1 cup of milk
1 banana

12:55pm
Roast beef w/horseradish cheese on oatnut bread (lettuce, tomato, Miracle Whip)
Carrots
Cup of cottage cheese
1 gel-cap Omega-3 Complex
2 capsules Glucosamine/MSM
1 Mega Man Multi

3:00pm
Can of Tuna
2 Carrots
1 Apple

7:20pm
Fresh Baked Salmon
Asparagus
1/2 of a huge baked yam
20oz glass of skim milk

9:55pm
Slice of fruit tart
Cup of Green Tea