Dynamite goes Boom

[Yomo]

Hi Yomo. When is your meet? How does a typical food day look for you?

Just hard not to admire your dedication in that department.

December 10th....hovering right around 200 now, gotta make 181...similar cut from my last meet, just a couple weeks shorter.

I plan to clean up my diet next week, keep carbs under 125g for the 1st week, while cutting around 25g from that total weekly...should have me down around 10lbs after 3-4 weeks...then will utilize water and sodium manipulation for the remaining weight loss, while also sticking to as close to zero carbs as possible.

Just not looking forward to it, lol.

Decided to start later because last time, I made weight too quickly (over 2 weeks away from the meet). Added some carbs and was close to 185lbs 3-4 days before weigh ins last time, ran a pretty half assed water cut, and weighed in @ 177 on the dot fully clothed, minus shoes @ 6 pm the evening before the meet...after stuffing my face and re hydrating, I still woke up @ 187-189 lbs, in less than 12 hours after weigh ins.

This time I'm hoping to weigh in closer to 181, and wake up @ 190+.

 

[Yomo]

Oh and to answer your question, currently eating atrociously, lol.

but when attempting to eat clean:

I work graveyard shift

10:45pm - Protein Shake w/ PB (water) / 8oz Coffee
2:15 am - 3 Eggs, 2 slices bacon, mixed veggies
6:15 am - 3 Eggs, 2 slices bacon
7:30 am - 1 Yogurt
9am - Bowl of Oatmeal (w/o days only)
10:30am - Preworkout - Green Mag (days off also)
1pm - Post W/O - Protein Shake (days off also)
2:15pm - Chicken or Pork Chop w/ mixed veggies
3:15pm - 1/2 cup cottage cheese w/ PB (bedtime)
(also, close to a gallon and a half of water a day and an additional 16oz of coffee consumed before 4am)

 

[Muscle_g]

That’s a awesome story except for the cheating part. I try to keep a good diet going for the most part myself. I might start posting my daily diet here also

 

[Muscle_g]

Glad things are getting alot better for you. I try to keep a healthy diet for the most part myself. I think I might start posting my daily meals on here too

 

[fit_dynamite]

Oh and to answer your question, currently eating atrociously, lol.

but when attempting to eat clean:

I work graveyard shift

10:45pm - Protein Shake w/ PB (water) / 8oz Coffee
2:15 am - 3 Eggs, 2 slices bacon, mixed veggies
6:15 am - 3 Eggs, 2 slices bacon
7:30 am - 1 Yogurt
9am - Bowl of Oatmeal (w/o days only)
10:30am - Preworkout - Green Mag (days off also)
1pm - Post W/O - Protein Shake (days off also)
2:15pm - Chicken or Pork Chop w/ mixed veggies
3:15pm - 1/2 cup cottage cheese w/ PB (bedtime)
(also, close to a gallon and a half of water a day and an additional 16oz of coffee consumed before 4am)

Well just looking over your meals for this day my head is already figuring it out and the few minor changes I would make. But I'm sure you already know what you need to do. You just have to set your mind to do it and follow through with it. Its not always easy sticking to all clean foods but if you know that will help you to achieve your goals hopefully that is a good enough reason. A good rule of thumb for what a good meal would look like is to always have protein at every meal you consume. And play around with carbs and fats. Carb cycling works amazing for me and many of my clients so I love that diet approach. On days that I train, I will consume more carbs, on non-training days, I cut down on carbs and have higher fats (nuts, peanut butter, avocado) but always remembering to have protein at each meal.

 

[fit_dynamite]

Glad things are getting alot better for you. I try to keep a healthy diet for the most part myself. I think I might start posting my daily meals on here too

Thank you! Yes I've come far from that situation and learned a lot about myself. But it was truly the hardest thing I had to fight through. I never wish that on my worst enemy.

 

[fit_dynamite]

Thur 11/2

Weight: 113.4

HELLO! I'm still alive. MIA but alive.

Last entry here I was gearing up for my Holiday Challenge. I cleaned up my diet, (not like there was much to clean up) weighing my portions. I typically just eye-balled my portions since I didn't have to be so precise now that I am done competing. Going to go a few weeks with just strict dieting (maybe, maybe 1 cheat meal a week) and then perhaps introduce cardio into my program. But just being intentional about everything.

My forearm tendonitis has been giving me some issues so I'm avoiding any exercises that aggravate it and/or go lighter on weights. Hopefully this won't linger for too long. I have a Challenge to Win.

Foods today:

1- protein shake and banana
2- salmon and shrimp and little pasta
3- protein shake
4- whites and oats
5 - taco turkey (99/1) and salad
6 - protein shake and almonds

Delts and Tri's:

DB Laterals: (21's) (this hurt forearms)
10/ 7+7+7
12.5/ 7+7+7
12.5/ 7+7+7
12.5/ 7+7+7

DB Raises: (SuperSet unilateral then bilateral) (thumbs up relieves forearms)
15/12 //SS// 15/8 (4 sets total)

Plate Raises:
35/12 (4 sets total)

H/S MTS Presses:
40/15
50/12
60/12

LF Press: (diff angle from H/S)
25/ 10+10+10+10+10= 50RP

Rear Delt Machine:
40/20
50/15
60/12

LF Row Machine/Rear Delts:
40/20
45/15
45/15

LF Tri Extensions:
40/20
45/10
50/10
40/15

DB Kickbacks:
17.5/15
22.5/12
22.5/12

Hoist Seated Dips:
3/20
4/15
5/10
5/10

 

[FlyingDragon]

Didnt know my banana was part of your diet

 

[fit_dynamite]

Didnt know my banana was part of your diet

lmao

I don't think I can eat bananas anymore. Thanks a lot FD!

 

[fit_dynamite]

Mon. 11/6

Weight: 114.6 lbs

Had a great weekend. Sat night went out to dinner with a friend. We went to a sushi restaurant. We seriously ordered 112 pieces of sashimi, 1 platter of poke and 1 caterpillar roll. OMG! Between 2 people, we ate it all. So yummy! The next day I weighed 117 lbs. haha I'm sure the soy sauce didn't help. LOL

Was excited to train today. I took a few days off. Been super busy.

Foods today:

1- protein shake/ bagel and banana
2- lean ground turkey and rice
3- sirloin steak/rice and corn
4- protein shake
post workout- gummy bears
5- shrimp and rice
6- protein shake and avocado

Leg Day:

Nautilus Leg X:
40/20
50/12
60/10
70/10
45/15

Hack Squats:
90/15
140/12
180/10
230/7 (shoots was trying to get 8)

Seated Leg Curls:
55/20
70/12
80/12
90/10

H/S Leg Press:
90/15
160/15
190/15

Nautilus Press Sumo:
120/15
140/15
160/15
180/15

Lying Leg Curls:
30/20
32.5 / 20
32.5 / 20

Sissy Squats (on a decline bench using the foot padding)
Bw/20 4 sets total

 

[fit_dynamite]

Thurs. 11/16

Weight: High is about 117 lbs. Low is about 114 lbs.

Been super busy with work and life. Still killing the workouts and nutrition. I just switched my nutrition to training and non-training days. On training days I keep carbs and protein high, fats low. Non-training days goes down to zero carbs (except for traces in foods) to high protein and fats. We'll see how this goes for the next 2 weeks then I may switch to high/med/low days or high/low days. (in carbs) If my carbs are high then fats are low. If carbs are low then I increase my fats. Protein usually always stays the same.

Rest day from training today.

Foods:

1 - protein shake and pineapples
2 - taco lean ground turkey (99/1) and avocado
3 - salmon and veggies
4 - protein shake
5 - albacore tuna, avocado and salad
6 - protein shake and almonds

 

[BrotherIron]

That's exactly how I do my diet.