Big Nate's Journal

[Patrick_Bateman]

Originally Posted by VBigNate

hows this diet? good or too much?

7:00a
1c high fiber oatmeal
5 egg whites + 1 yolk
1 scoop whey
1 small apple


9:00a
6oz chicken breast
1/4 cup (dry) brown basmatti rice
olive oil or fish oil caps
1c uncooked broccoli
1 small apple....drop this

11:00a
4oz beef jerky (2g fat, 12g carb, 60g protein)
1 grapefruit or orange....no juice, eat 1/2 cup of oats

1:00p
1 scoop whey
1 small apple....drop this

workout from 2-330

3:40p
2 scoops whey
1 banana

5:00p
6oz chicken breast
1c any veggie probably steamed or raw

8:00p
6oz chicken
Fish oil
12oz v8....no juice eat fresh vegatables or eat complex carbs

10:30p
2 scoops whey in lowfat milk

You can not eat low carbs and low fat together. with only 180 carbs and 27g of fat you are starving yo0urself and 1/2 the weiight you drop will be pure muscle.


I would eat at least 60-70g of fat, the carbs from 150-250 is fine, and 300g of protein is enough.

[VBigNate]

today i weighed 260.0...my new diet is 3000 calories, 430g protein, 45g fat, 200g carbs...similar to what i had but i added more carbs before my workout and slightly increased fat intake...should i lower carbs a little and eat more fats?

PB, should i just take 1 serving a olive oil or more?

[VBigNate]

weighed 258.5...also benched 405 today

[VBigNate]

went a little overboard carbing up this weekend...friday saturday and sunday i basically just ate everything and got drunk...but i was out of town so i was off schedule...started back up today and weighed 259.5

todays workout was legs...
ATG squat 225x15, 315x15, 315x15
leg press 500x15x3
leg curls 120x15x2
20 minute run

[VBigNate]

todays chest routine was low weight, high reps, 6 sets

Bench Press
Warmup set 135x12
225x22
245x12

Incline press
135x12

DB flyes:
30x12x2

ill be doing triceps later tonight

[VBigNate]

weighed 256.5 last night(lost 3 pounds in a day) must have been mostly water weight...
tricep workout consisted of
tricep extensions 3x15
single arm pull downs 3x15
overhead DB extensions 3x12
followed by a 20 minute run

[VBigNate]

weighed 257 today and i was VERY bloated for some reason....

back workout:
BB Shrugs 225x15x3
BB Bent over row 225x12x3
Lat Pulls 3x15
Low Cable Rows 3x15

Biceps:
Machine Preacher Curls 3x15
DB Curls 3x30 (15 each arm)
Concentration curls 3x12

[jlozan84]

Where's the deads? Is that why your sig says "Deadlift: ??".....

[VBigNate]

im laying off the deads for a month or so because my lower lumbar region was giving me trouble, and i dont want the problem to escalate. It doesnt hurt when i do squats though

[VBigNate]

weighed 256.0 today, workout was abs and calves followed by a very intense 30 min run...

[VBigNate]

weighed 256.0 again today but i had a cup of green tea before i weighed so i was probably 255.5 or so...

i decided to take fri-sun off except for light cardio so i can get myself ready for DC training come monday!

[VBigNate]

weighed 255.5 today and ran for 30 minutes when i woke up and burned 500 cals

[VBigNate]

i went way overboard today and now i feel bloated as sh!t...i weighed 256 today and i only ran for 10 minutes on eliptical machine and got a goo stretch in... since today was my refeed day i ate basically everything browines w/ pancakes and bacon for breakfast and also had a dbl cheeseburger from mcd's and a seafood platter and more brownies and some choc candy...now i feel like sh!t, next refeed day wont be so bad...

[VBigNate]

today was the first day of DC training and it was hard as fvck!

Bench Press: 225x8x3x3 8 sec negs and 20 sec static hold on last rep
DB Shoulder Press: 70x6x3x2 8 sec negs
Triceps: Started with Reverse grip bench and either my form is bad or the lift just blows, i only felt burning in my shoulder and barely anything in my tri's so i switched to close grip bench and it wasnt that great either so i did rope pulldowns---RGB 185x8/Close grip 185x4/pulldowns 150x8 with slow negs
Back WIdth: lat pulls 110x10x5x3 8 sec negs and 20 sec static hold on last rep
Back Thickness: deadlift 315x20 w/slow negs

also i weighed 257 and did 17 min. cardio after lifts and drank PWO then did DC stretches (fashia) or whatever

[jlozan84]

How did you like Rest/Pause? Painful eh? lol

Couple things....

1.) Flat BB Bench is not a DC recommended movement.
2.) RGBP takes a while to get used to, but it is a kick ass tricep exercise.
3.) You need to be doing the bodypart extreme stretch directly after the exercise. So - chest - chest stretch, shoulders - shoulder stretch, etc....

[VBigNate]

damn flat bb bench is my fave! would bb incline work? and rgbp didnt feel good on my front delts, seems to hurt my rotator cuff...

what would be some good exercises on day 3? id like to go with db bench and bb shoulder press and Bent over rows and knee high deads and the rope pulldowns hit my tris pretty hard but they were already worn down from BP and Shoulder Press

[jlozan84]

Originally Posted by VBigNate

damn flat bb bench is my fave! would bb incline work? and rgbp didnt feel good on my front delts, seems to hurt my rotator cuff...

what would be some good exercises on day 3? id like to go with db bench and bb shoulder press and Bent over rows and knee high deads and the rope pulldowns hit my tris pretty hard but they were already worn down from BP and Shoulder Press

Read this sticky........you have deads wrong as well. There is a ton of exercises listed in here.

UPDATED--DC training Newbies ***read this first and then ask questions later - IntenseMuscle.com

There is no APPROVED list, despite what people will tell you. But of course, certain movements are recommended. If you feel strongly about doing it and ARE making progress on it, then do it.

Have some more exercises available to use if you stop progressing.

[VBigNate]

good read, im doing rack deads btw if i didnt clarify that well, straight sets with slow negs