Wally's Quest Continues...

[Wally]

I forgot, I also did 12 chinups at the very end, just for shits and giggles

[Wally]

I was a little low on food intake when I got home from work, so I just ate 6 eggs and 8 pieces of bacon

Damn, I love this diet!

[Blade970]

Lol. Turkey bacon or regular bacon?

[Wally]

Originally Posted by Blade970

Lol. Turkey bacon or regular bacon?

Turkey bacon is for fairies and little girls.

The AD is based on burning fat for energy, so I need lots 'o fat in my food (hence the real bacon). I supplement with Flameout for EFA's and eat a pretty even split of saturated, mono-unsaturated and poly-unsaturated fats. In 2 weeks I feel like I've leaned out a bit without actually losing much weight.

[Blade970]

Originally Posted by Wally

Turkey bacon is for fairies and little girls.

Didn't you tell me that I should start including turkey bacon into my diet??



Edit - Nevermind....that was JeremyV

[Wally]

Originally Posted by Blade970

Didn't you tell me that I should start including turkey bacon into my diet??



Edit - Nevermind....that was JeremyV

For you, turkey bacon is a good option. You are trying to eat a caloric deficit. I am eating over my maintenance level without using carbs. I need more fat. Plus, I'm lifting heavy shit at least 3 times a week trying to get as strong as possible. Can't do that and "watch my figure" at the same time. Our goals are a little different right now

[Wally]

After a slightly overindulgent carb-up weekend, I have what can only be described as a "carb hangover". I got a little carried away and have been paying the price (read: feeling like shit from overeating) since yesterday afternoon. That being said, I have learned my lesson and will keep my future carb-ups a good deal cleaner.

I feel better right now, after lifting, than I have all day. Here's my workout:

Squat
6x2 @235 (60-90 sec rest between sets)

Bench
6x4 @185 (2min rets between sets)

Squats went up good. I went VERY deep and pushed hard through the bottom. The 6 sets of bench went up pretty easy as well. Looking forward to 6x5 next week. I think the weekend carb-up definitely helped give me what I needed to knock out this session, but I'm sure I would have done just as well if I had stuck with some cleaner carbs.

[Wally]

Today was a good day in the gym. It was deadlift day and I like deadlifts.

warm-up
135 x8
225 x3
295 x1
345 x1

work sets
315 x 4/4/4/4/4/5

The 4th set @ 315 went up fast, smooth and easy. I ripped the fifth and sixth sets off the ground and was feeling good, so I pulled a 5th rep on the last set. I'm feeling good and looking forward to Friday's squat session.

[Blade]

Wally, when you get a chance could u please post a list of the food and beverages you consume on an average day along with the time you consume them. Thanks

[Cam]

Getting up there is lbs...Nice. Tomorrow are deads for me. Cant wait. Now that i have wrist wraps again i am expecting to hit big. Alteast another 25-30lbs.

[Blade]

wish I could do deadlifts

[Wally]

A typical day is like this:

meal 1 (7:30)
4-5 whole eggs
4 strips bacon
Flameout - 4 caps


Meal 2 (10:30-11:30)
post-workout shake (varies depending on the workout and my carb strategy)
OR
snack of nuts, cheese and buffalo or turkey jerky on non-workout days

meal 3 (1:00)
4-5 oz steak
28-30 g almonds or Walnuts
1Cup cucumber or broccoli

meal 4 (4:00)
6oz chicken breast
1 avocado
2 Flameout caps

meal 5 (6:30-7:00)
6oz ground beef
1oz cheese
1 or 2 celery stalks

meal 6 (9:30)
lo-carb protein shake + 2T peanut butter + 1T heavy whipping cream
2 Flameout caps

This isn't set in stone. I rotate this stuff around, eat fish a couple times a week and eat buffalo and wild game whenever I can get it. I also will play around with quantity, so maybe I eat 2000kcal one day, 4000 the next and 300kcal the next. I tend to eat 4000 or so on days I deadlift heavy.

Post-workout is where I'm currently experimenting. If I have any "real" carbs during a given day, it's immediately after lifting heavy. Currently, I'm having a 2:1 carbrotein shake after deadlifts on Wednesdays and using a lo-carb whey shake and BCAA's on Squat and Bench days. I may add the carb shake on heavy squat days to aid recovery if I'm feeling run down.

I cook as much of my meats as possible in coconut or macadamia nut oil to get additional omega 3's on top of the Flameout caps I take every day

[Wally]

Originally Posted by Cam

Getting up there is lbs...Nice. Tomorrow are deads for me. Cant wait. Now that i have wrist wraps again i am expecting to hit big. Alteast another 25-30lbs.

I did my warm-ups raw and the first 2 work sets, but the straps came out for the last 4 work sets. When I go for lower reps and sets at higher weights, I will try to go 100% raw. Goal right now is to pull 405 or more in 7 weeks.

Those straps are a life-saver on high reps and when I go over 3 heavy sets

[Wally]

Originally Posted by Blade

wish I could do deadlifts

Bad back?

[Blade]

Originally Posted by Wally

Bad back?

I had L5 S1 fusion back surgery on Nov 9th, 2006. I'm a little hesitant to to deadlifts, good mornings and squats.

[Wally]

Originally Posted by Blade

I had L5 S1 fusion back surgery on Nov 9th, 2006. I'm a little hesitant to to deadlifts, good mornings and squats.

Talk to a doc who works with athletes or a trainer who works with REAL athletes. I would bet if you start out using good form and light/moderate weights, squats and deads can be VERY beneficial in strengthening the muscles around your injured area and preventing further injury. I would focus on VERY STRICT form and retain the services of a reputable trainer. Any good trainer will be well versed in rehabilitating injured areas and should be able to help you get the benefits or these lifts either through making your form ideal or finding good ways to get the same muscle stimulation without putting you at risk for further injury.

BTW, you had your surgery on my 28th birthday. Nto sure what that means, but I just noticed it

[Cam]

Originally Posted by Wally

I did my warm-ups raw and the first 2 work sets, but the straps came out for the last 4 work sets. When I go for lower reps and sets at higher weights, I will try to go 100% raw. Goal right now is to pull 405 or more in 7 weeks.

Those straps are a life-saver on high reps and when I go over 3 heavy sets

I am probably going to mix it up...I wont use them when i am going for 1 or 2 reps as i wont need them. But when i am trying to hit higher weight (maybe 25-45lbs off my max) for higher reps i will for sure need them. I like to maintain a strong grip. I have found though that im using them for everything almost ....not really for grip but for my wrists. i might go buy some wrist wraps.