The Brick's Diet and Training Journal

[The Brick]

Alright CBB, glad to be one of the first members starting a journal in this section. I've been extremely busy the last four months or so, and have really been slacking at the gym and on my diet. It's come to time to turn things around. Being on the endomorphic side I've put on a pretty good gut and have managed to get out of the usual pretty good shape that I'm in.

I've dieted down many times so I know what works pretty well for me. That pretty much is that I get the very best results going low carb. Here is the outline of what my plan to get back in shape consists of.


Diet outline

MEAL #1
4 whole eggs, 4 egg whites

MEAL #2
50g Whey Protein, 1 oz almonds

MEAL #3
8oz chicken, Green salad with 1 tbsp extra virgin olive oil/vinegar

MEAL #4
50g Whey Protein, 1 oz almonds

MEAL #5
8oz Red meat or fish, Green salad with 1 tbsp extra virgin olive oil/vinegar

MEAL #6
50g Whey with 1 tablespoon all natural peanut butter/ 1 oz almonds -or- 4 whole eggs and 4 extra whites

I will also have a high carb cheat meal once a week, last meal of the day to keep the metabolism going.

Also take a multi, fish oil, fiber, gultamine supplement daily as well.

Training Outline

I respond best to low volume, high intensity (ala DC training). I follow pretty closely the principles of his program, but make some modifications here and there. It's usually one or two exercises per muscle group, with one to two "working" sets.

Day one:
Chest
Shoulders
Triceps
Back width
Back thickness

Day two:
Biceps
Forearms
Calves
Hamstrings
Quads

Day three:
Chest
Shoulders
Triceps
Back width
Back thickness

Cardio everyday - first thing AM or post workout for a minimum of 25 minutes at low intensity.


I plan to get my weight tomorrow on an empty stomach. I figure I must be around the 250-260 mark. I am going to set a goal of getting down to 215 and see how I feel at that weight. My "in shape" weight is usually around 225 or so, but I would like to diet down a bit further this time, and then take things from there.

[gordi]

Nice looking diet! Lots of protein and good fats, no complex carbs... If you can stick to that, you'll lose the gut in no time.

Do you add extra veggies to your salads, or are they mostly lettuce? If it's just lettuce, have you considered adding a greens supplement?

[AlladdinSane]

Condiments?

[The Brick]

Nice looking diet! Lots of protein and good fats, no complex carbs... If you can stick to that, you'll lose the gut in no time.

Do you add extra veggies to your salads, or are they mostly lettuce? If it's just lettuce, have you considered adding a greens supplement?

Thanks. In the salads I add only green vegetables; cucumber, broccoli, etc.
I was considering greens + or something similar, I will def look into it.

[The Brick]

Condiments?

Hot sauce on the eggs/chicken, mustard sometimes, a low-carb ketchup (2gs per tbsp) sparingly. I sometimes marinade the steaks in a lower carb marinade as well. Other than that its pretty boring.

[gordi]

Thanks. In the salads I add only green vegetables; cucumber, broccoli, etc.
I was considering greens + or something similar, I will def look into it.

I like to keep my greens intake high just to make sure I'm balancing out the acids in the proteins with enough bases (keeping my bases covered, I guess) :) At my age (43 now), that's important if you don't want to have to deal with gout and kidney stones. I use spinach instead of lettuce in my salads, mix veggies into my eggs and/or just toss a big spoonful of greens powder into one shake a day and I'm good to go!

Hot sauce is definitely the king of condiments. It can make most protein meals (Except, maybe, for shakes and yogurt) taste 50 per cent more interesting.

[The Brick]

So far so good.
Takes a little while to adapt to no direct carbs however, I have felt somewhat out of it and a little low at energy at some points, but its getting easier.

Oh also, no carb up/cheat until i get to the end of week two... wish me luck lol

[AlladdinSane]

Luck!!!

[The Brick]

Weighed in at 250 lbs this morning on an empty stomach.

[bigdaddydrew123]

post before and after pics,diet looks good

[The Brick]

I will make sure to take some pics soon, I think may wait till the end to post them lol.

I'm gonna have to admit though, I added some carbs to a couple of meal on Saturday, I was feeling so tired and flat. I think it was necessary to make it though the work outs the next couple days.

Right back on track this week though.

[The Brick]

Gah got four wisdom teeth out yesterday. So swollen.
Diet is on hold until I can chew again...

[O-Train]

DC training right? What exercises are you using?

[AlladdinSane]

Sweet! An update! Too bad its with that news.

o Hurley, You ever gonna update on MN or what? Maybe start a new one here?

[O-Train]

I like to update when I notice changes. Lately my training has been hit or miss so gains arn't coming like they should be. I'm still trying to figure out if I should try and gain more weight. If I don't force feed myself and/or eat junk I start to lose weight. For my last bodybuilding show I just cleaned up my diet and cruised into the show, no cardio. My calves are growing though so I'm happy about that. It seems like my body doesn't want to be this heavy and I'm only about 210lbs.

I'm not trying to hijack Brick, if you need some ideas for exercises I have a few posted up on MN.

[The Brick]

Sweet! An update! Too bad its with that news.

o Hurley, You ever gonna update on MN or what? Maybe start a new one here?

Hey, well at least I will still probably drop some pounds, not in way I would like to however.

[The Brick]

DC training right? What exercises are you using?

Right now I'm just modeling my training in a dc style. I just follow the day 1 day 2, repeat style, and go with an "DC approved" exercise that I feel like doing for the particular muscle. I changed them up every workout, put stick to a pool of 3-4 for each muscle.

Hope that make sense I'm all doped up on t3 with codeine right now, lol

What's the link to your log on MN o hurley?

[O-Train]

What's the link to your log on MN o hurley?

http://www.musclenexus.com/forums/showthread.php?t=30726

[The Brick]

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