CC's Next Level Log
- Thread starter Carmel cowboy
- Start date
Thank you brother!! I prepare every meal the night before! if I wait till the morning I always run out of time and missing something! Always the night before!
Day 11- wake up 5:30am. BP 132/73, weight 210.2lbs. Today is off from weights and only cardio. Will be doing HIIT with the jump rope! Will post my workout. Shoot for 90-95 jumps per 30 secs! Thanks for reading
I agree! Have to prepare the night before!! No matter how tired I am I cook 28oz of chicken, pork loin or steak at night and my rice. My girl is a huge help with this so I don't do it on my own!!
Hahaha jumping rope was a big piece of my fight prep back in the day!!
Day 11 cardio HIIT with jump rope. 15 rounds 30 secs on 30 sec off. Average jumps per 30 secs today was 92 jumps per round!! Each time getting faster and faster!! Need to hit an average of 95 jumps on Saturday!! I also did 3 sets of machine crunches with body weight and 50 reps per set! Thank you for reading!!
Hey CC ?? I see youre going strong, what's your total macros at now... And how's that with gains.. I'm at 2000, stuck. Not good at gaining, don't want to be putting on fat. Thinking plus 100 weekly with clean carbs ??? Sorry for the bother, I know you're really focused right now... Keep going, I'm following !!
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Bro first off your never a bother!! My macros from yesterday day 10 are; Protein- 369 grams, Carbs-188 grams, Fat-50 grams. Total calories approx 2,498. My maintenance before starting run was 2,530 calories. Macros before starting run Protein-345 grams, carbs-220 grams, fat-30 grams. I wanted to start the cycle at a slight deficit and bumped my protein up dropped some carbs and added a little fat. Still at a deficit of just under a hundred calories and have gained 3.2lbs in 11 days! What's your weight? What's your macros right now?
Day 11 nutrition-
Meal 1- 4 protein pancakes (little switch up)
1 cup of egg whites
1/4 cup of blueberries
Meal 2- 2 scoops of whey isolate
16oz of almond milk
1 medium apple
Meal 3- 7oz of chicken breast
1 cup of brown rice
1/2 cup of broccoli
Meal 4- 7oz of steak
1 cup of brown rice
Meal 5- 7oz of steak
1 cup of brown rice
Meal 6- 7oz chicken breast
1/2 cup of brown rice
3 spears of asparagus
Meal 7- 1 scoop of whey isolate
16oz of almond milk
1 plain rice cake
2 tbs of natural peanut butter
Overall feeling really good!! Can't wait for shoulder workout tomorrow! Thank you for reading!
Meal 1- 4 protein pancakes (little switch up)
1 cup of egg whites
1/4 cup of blueberries
Meal 2- 2 scoops of whey isolate
16oz of almond milk
1 medium apple
Meal 3- 7oz of chicken breast
1 cup of brown rice
1/2 cup of broccoli
Meal 4- 7oz of steak
1 cup of brown rice
Meal 5- 7oz of steak
1 cup of brown rice
Meal 6- 7oz chicken breast
1/2 cup of brown rice
3 spears of asparagus
Meal 7- 1 scoop of whey isolate
16oz of almond milk
1 plain rice cake
2 tbs of natural peanut butter
Overall feeling really good!! Can't wait for shoulder workout tomorrow! Thank you for reading!
Is your goal lean mass?
Here is what I would do! First I wouldn't add too many calories if I wasn't able to push at 100% at gym! I know you mentioned about no direct core work yet but don't know where your at as far as other workouts. If your able to work fairly hard at the gym then I would up the protein to be at 1.5 grams for the 185lbs which would be appro 277 grams per day. I would also slowly start to up the carbs and would make the biggest change here slowly over a 3-4 weeks period. 100 grams of carbs seems really low for any building of muscle! I would keep fat where it is. I would set a goal of gaining about 1lbs every 2 weeks and adjust my carb intake to attain that goal. With coming back from surgery the most important aspect is patience!
Day 12- wake up 5:30am. BP 137/73. Today's workout is shoulders and calves. Again the focus for this week is hitting failure around rep 10 and getting 2 forced reps! Will post complete workout once finished. Will be doing skin fold measurements this weekend and will post results. Thank you for reading!
Thought I would share an aspect of my check list that I review daily.
Commitment- The ability to keep giving 100% to something that I have said I would regardless of how I feel.
1) commitment to my nutrition?
2) commitment to my workout (EFFORT)?
No one determines whom I can become! Whom I choose to become is directly linked to what I believe and what I believe is powerfully influenced by the confidence acquired from years of disciplining myself! The mind is everything!!
Commitment- The ability to keep giving 100% to something that I have said I would regardless of how I feel.
1) commitment to my nutrition?
2) commitment to my workout (EFFORT)?
No one determines whom I can become! Whom I choose to become is directly linked to what I believe and what I believe is powerfully influenced by the confidence acquired from years of disciplining myself! The mind is everything!!
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A month, heavens no. Also, it is not polite to hijack CC's Epic Log - or anyone's thread for that matter. Start your own thread bro.
Thank you ironlifter I didn't even notice that! I see he started his own thread of I would have tried to answer him!
Day 12 workout- shoulders calves. Warm up- joint rotations and bike 10 mins.
1) seated db front raises with neutral grip- (15lbsx20,20lbsx15) 30lbsx15, 40lbsx10+2, 40lbsx8+2
2) seated barbell overhead press-(barx20,65lbsx20) 125lbsx15,145lbsx12,165lbsx10+2,165lbsx10+2
3) seated db side laterals-(25lbsx20) 40lbsx15,50lbsx12,55lbsx12,60lbsx8+2
4) rev pec deck-(70lbsx20) 90lbsx15,110lbsx12,120lbsx10+2,120lbsx10+2
5) db shrugs-(60lbsx20) 80lbsx20,125lbsx20, 125lbsx20,125lbsx20
6) barbell shrugs-(135lbsx20) 225lbsx20,315lbsx15,405lbsx15,405lbsx15 (stayed at 405lbs for lower back)
7) seated calf raise-50lbx20,100lbsx15,150lbsx12
Superset
Standing calf raise on hack squat-45lbsx20,90lbsx15,135lbsx12
No cardio today. Will be doing HIIT on the bike tomorrow. Overall good workout! Felt strong and definetly can use more weight but trying to be smart as to not hurt myself! as I posted earlier will be doing skin fold measurements this weekend! Thank you for reading!
1) seated db front raises with neutral grip- (15lbsx20,20lbsx15) 30lbsx15, 40lbsx10+2, 40lbsx8+2
2) seated barbell overhead press-(barx20,65lbsx20) 125lbsx15,145lbsx12,165lbsx10+2,165lbsx10+2
3) seated db side laterals-(25lbsx20) 40lbsx15,50lbsx12,55lbsx12,60lbsx8+2
4) rev pec deck-(70lbsx20) 90lbsx15,110lbsx12,120lbsx10+2,120lbsx10+2
5) db shrugs-(60lbsx20) 80lbsx20,125lbsx20, 125lbsx20,125lbsx20
6) barbell shrugs-(135lbsx20) 225lbsx20,315lbsx15,405lbsx15,405lbsx15 (stayed at 405lbs for lower back)
7) seated calf raise-50lbx20,100lbsx15,150lbsx12
Superset
Standing calf raise on hack squat-45lbsx20,90lbsx15,135lbsx12
No cardio today. Will be doing HIIT on the bike tomorrow. Overall good workout! Felt strong and definetly can use more weight but trying to be smart as to not hurt myself! as I posted earlier will be doing skin fold measurements this weekend! Thank you for reading!
Continuing to kill it CC! In for the skin fold update.
