Darklight, please advise. On my non-workout days, if I replace my lunch and dinner with eggs and vege only(Or sometime just a protein shake) can? But on my workout days, I will add in small portion of rice for pre and around 1 hour after post plus oats for pre as well.
For my breakfast, I will always have whey + oats( and maybe eggs add in as well).

I want to cut and gain muscle at the same time. Tnx

Hi Darkie,

Thanks for the inspiration

Will be starting my workout journal all over again, wondering if you are able to look at it sometimes and leave some comments?

Appreciated

Cheers bro

Weighted dips leaning forward. Decline bench press. Decline dumbell bench press. Flat barbell benching to the lower portion of your chest. Don't neglect upper pec work though.

Looks ok, you need more shoulder width and back thickness/width too.

No, there's a reason why we have things called teeth. Real food > protein shakes. And you'll seriously get sick of eggs by the end of the second week or so. Variety is the key.

I take whey, oats and milk preworkout or a solid meal of rice and meat, wait an hour or so then train. Then within 15 mins after i finish working out, I take a protein shake followed by a solid meal 1-2 hours later, usually 2 chicken breasts and rice.

It's very difficult to cut and build muscle at the same time. I don't advise it unless you know your body very well and have done some experimentation. If you want to try, reduce some carbs from lunch and breakfast but not from post post workout meals.


You're welcome.

Let me know what area you need help with, link me and i'll go check it out.

Arms Friday January 9 2009

Preacher curls
65lbs x 11
65lbs x 10
60lbs x 11

Overhead dumbell triceps extensions
70lbs x 12
80lbs x 12
80lbs x 11

Concentration curls
30lbs x 12
30lbs x 10
25lbs x 12

French presses
75lbs x 10
75lbs x 10
65lbs x 8

EZ barbell curls (30 secs rest between sets)
50lbs x 10 x 5
40lbs x 10 x 2

Tricep pressdowns
80lbs x 10 x 5
60lbs x 10 x 2

This post has been edited by darklight79: Jan 13 2009, 03:39 PM

Chest Monday 12 January 2009

Low incline dumbell press
Warm up
45lbs x 15 x 2

Work sets
75lbs x 12
95lbs x 10
75lbs x 10

Flat dumbell press
75lbs x 12
75lbs x 10
75lbs x 9

Cybex plate loaded incline press machine
75lbs x 12
70lbs x 10
65lbs x 8

Pec deck machine
75lbs x 8 x 3
60lbs x 10 x 2
50lbs x 12 x 2

Back Tuesday 13 January 2009

Wide grip pulldowns
Warm up
60lbs x 12
70lbs x 10

Work sets
200lbs x 8
180lbs x 8
150lbs x 12

Cable rows
150lbs x 9
140lbs x 10
130lbs x 12

Barbell rows
135lbs x 12 x 3

Close hammer grip pulldowns
100lbs x 12
110lbs x 9
100lbs x 12

Cable pullovers
60lbs x 12 x 5
50lbs x 12 x 2

Hey darklight79, hope when you are free you could visit my journal [ http://forum.lowyat.net/topic/805200 ] to give comments and advice... been doing rippetoe quite a while but due to exam, had some break and now rebuilding again... and i was wondering if i could do cardio on rest day of rippetoe?
Thanks.

This post has been edited by kaspersky-fan: Jan 14 2009, 02:03 AM

Hey big guy, coming to you to seek your advice again.

Have a look at my workout day diet. Is it all right?

Breakfast - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread, green tea.

Lunch (1.00pm) - Brown rice (75g), 200g chicken breast, 2 whole fried eggs.

Pre-workout (1.30pm) - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Post-workout (3.45pm) - Whey (29g), Dextrose (30g), Creatine (5g), Milk Semi-Skimmed 2%Fat (350mL)

Tea - can of red alaskan salmon, 1 Tbsp lite mayo, 3 slices of bread

Dinner - 200g chicken breast, 2 whole fried eggs, salad with olive oil and vinegar dressing.

Pre-bed shake - Whey (29g), Milk Semi-Skimmed 2%Fat (350mL)

Total kCal for today: 3,273 kCal

Macros Protein/Fat/Carbs : 319g / 123.8g / 201.7g
Ratio of Protein/Fat/Carbs : 2.58 : 1 : 1.63

Comments appreciated. I didn't do a pre-workout oats shake because there was rice in my meal and I was full as can be.

Hey Darkie,

Here's the link to my workout log. Do comment http://forum.lowyat.net/topic/903952

Cheers

Looks ok, what're your goals? Be more specific. Gain mass? Lose bodyfat?

Shoulders Thursday 15 January 2009

Dumbell shoulder press
Warm up
25lbs x 12
40lbs x 10

Work sets
75lbs x 12
75lbs x 12
75lbs x 9
60lbs x 10

Barbell front raises
55lbs x 12
55lbs x 11
55lbs x 10

Dumbell lateral raises
20lbs x 10 x 3

Techno gym machine lateral raises
35lbs x 10
30lbs x 10 x 3
20lbs x 12 x 3

Rear dumbell raises
20lbs x 12 x 3

Rear delt machine
35lbs x 10
30bs x 10 x 2
25lbs x 12 x 4

This post has been edited by darklight79: Jan 15 2009, 04:41 PM

Is drinking 100plus during workout a good idea?

You can... but i don't think it's optimal. I heard Jay Cutler drinks a can of coke after workout for the sugar.
MY PWO shake consists of 2 scoops whey + 2 tablespoons glucolin.

I still would like to gain but I was hoping to go about it not so dirty. I think I'm getting a bit too many kCals (200 - 400 too many?). What about the ratios?

Ratios seem fine. Get rid of the damn fried eggs. Lol. Boil them or something man, not fried.

Ah yes, of course. My chicken breast is occasionally stir fried. How do you have your chicken?

2 chicken breasts grilled Arab style. =D With salad (no salad dressing) and a serving of herbed rice.

I should look for ways to poach/boil my chicken breast. Cheers.

edit: Just bought a steamer for my usage. Gone are the days of fried chicken.

This post has been edited by mofonyx: Jan 15 2009, 07:15 PM

darklight, i need some advice concerning bulking.

what is your main carb source when u bulk?

how much rice do u take? (in a meal)

thanks



This post has been edited by uhuk-uhuk: Jan 16 2009, 12:30 AM

Hey, tnx man. I dont eat chicken breast or red meat, thats why I try to get my protein enough tru shakes. Why is it that we are not suppose to cut down carbs from post post workout meals? Is it because the carbs are needed for strength recovery for the next day? Anyway, here is my roughly diet (sometime i change a little depends on my location and time). Have a look ya.

Breakfast : 1 1/2 scoop whey, 5 tbl oats, if time allowed - 4 or 5 eggs
Lunch : Half bowl rice, a lot vege, eggs(depends)
PreWO : 1 scoop whey, 3 or 4 tbl oats
PostWO: 2 scoop whey, dex
Dinner: Half bowl rice or No rice, a lot vege, eggs(depends)
Night: 1 scoop whey
Prebed: 1 1/2 scoop whey, eggs(depends)

This is roughly my diet on workout days. On non workout days, i usually dont eat rice at all(just vege) or just quarter bowl of rice for the whole day. I also cut down the amount of protein shakes on non workout days(ok ah? me cant get 1g protein per pound bodyweight on non workout days). I drink different types of protein shakes at different time but i just wrote all in whey for convenient. So how is it if i want to build muscle and cut fat? I can see my fat cut down a little so far but muscle gain not really visible yet.

Why cant fried? If fried it without using oil can? Means using non stick pan.