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Dreyth

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Re: Dreyth's New Journal
« Reply #1200 on: February 22, 2017, 09:01:27 am »
+2
Those two long papers I wrote for my MS? My professor wants to try publishing both of them :) Currently in the process of improving them with him.

This will help me become a professor in the future!
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Dreyth

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Re: Dreyth's New Journal
« Reply #1201 on: February 23, 2017, 08:23:33 am »
0
Week 152
Quote
Wednesday - 02/22/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Chicken shawarma platter       +1,200           
Chicken something                 +700
Fish oil                                +100
Honey                                 +100
Total in                                       +2,100

BMR                                  -2,000
Walked 3 miles                     -300
Worked Out                          -200
Thermic Effect of Food            -200
Total out                                   -2,700   

Balance                                       -600

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Da heck I can only do 370x1 and not x3 now...
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 1
315 x 5

DB Walking Lunges
80's x 5

Seated Calf Raises
185 x 5                         >> 60sec rests.
255 x 8
255 x 6
255 x 5

Romanian Deadlift
275 x 5                         >> PR is 410x8.
315 x 2
365 x 1
410 x 5

Standing calf raises and dragon flags to be done tomorrow. I'm already feeling the effects of cutting - limited work capacity.
« Last Edit: February 23, 2017, 08:38:20 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1202 on: February 24, 2017, 08:29:27 am »
0
Week 152
Quote
Thursday - 02/23/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Chicken kebab platter            +1,200           
Aaryan                                +250
Omelette                             +550
1 cup whole milk                   +150
Fish oil                                +100
Honey                                 +100
Total in                                       +2,350

BMR                                   -2,000
Walked 5 miles                      -500
Worked Out                           -100
Thermic Effect of Food             -200
Total out                                     -2,900   

Balance                                        -550

-= Workout Log =-

Standing Calf Raise Machine
495 x 5           >> 45sec rests.
570 x 10
570 x 6
570 x 5

Dragon Flags
5                   >> 60sec rest.
5
« Last Edit: February 24, 2017, 01:23:45 pm by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1203 on: February 24, 2017, 01:28:17 pm »
0
Week 152
Quote
Friday - 02/24/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Chicken & salad                      +750       
Aaryan                                 +250
Beef pizza slice                      +350
French fries                           +200
Fish oil                                +100
Honey                                 +100
Total in                                       +1,750

BMR                                   -2,000
Walked 5 miles                      -500
Worked Out                           -200
Thermic Effect of Food             -200
Total out                                     -3,000   

Balance                                       -1,250

-= Workout Log =-


Upper body later today. More to eat as well.

Glad to be cutting consistently now.
« Last Edit: March 03, 2017, 08:25:03 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1204 on: February 28, 2017, 08:33:58 am »
0
Week 153
Quote
Monday - 02/27/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Chicken cheese steak               +800
1 bottle aayran                       +250
1 slice pizza                           +300
Juice                                    +100
Honey                                  +50
Burrata salad                         +600
Chicken with salad                  +500
Total in                                       +2,600

BMR                                   -2,000
Walked 4 miles                      -400
Worked Out                           -200
Thermic Effect of Food             -200
Total out                                    -2,800   

Balance                                        -200

-= Workout Log =-

Bench Press
45 x 20                  >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 2
275 x 1
255 x 3
215 x 8 PR

Pull Ups
BW x 5                 >> 2min rest.
+30lbs x 3             >> 4 reps with full ROM
+60lbs x 5
BW x 10

Incline DB Bench Press
80's x 10              >> 2min rest.
80's x 6

Seated Cable Rows
200 x 5                 >> 2min rest.
220 x 3
240 x 1
270 x 3
230 x 10 PR

Crap man, I haven't been updating as much. Overate the last two days. But I came across of a pic of me looking pretty cut from last August and it gave me a lot of motivation to get back there. Hopefully I don't lose too much muscle on the way back there.

Thinking I'll do shoulders with legs tomorrow, and tomorrow leave abs and calves for the next day
« Last Edit: March 02, 2017, 09:06:39 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1205 on: February 28, 2017, 02:36:18 pm »
0
Week 153
Quote
Tuesday - 02/28/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Protein shake                         +550
Chicken shawarma platter         +800
Honey                                  +50
Baklava                                +600
Chicken breast                       +250
Total in                                       +2,250

BMR                                   -2,000
Walked 4 miles                      -400
Worked Out                           -200
Thermic Effect of Food             -200
Total out                                    -2,800   

Balance                                        -550

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Increased by 1 rep on backup set.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 1
315 x 6

DB Walking Lunges
80's x 6            >> Went up by 1 rep.

Romanian Deadlift
275 x 5                         >> Went up by 1 rep.
315 x 2
365 x 1
410 x 6

DB Lateral Raises
40's x 5                    >> 60sec rest.
45's x 3
50's x 12
50's x 6

Bent Over Rear Delt W Flyes
30's x 12

Bent Over Rear Delt Flyes
20's x 8

Abs and calves tomorrow. I like splitting it up like this sometimes.
« Last Edit: March 02, 2017, 09:06:31 am by Dreyth »
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Mikey

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Re: Dreyth's New Journal
« Reply #1206 on: March 01, 2017, 11:38:13 pm »
0
I had to google what 'Thermic effect of food' was. I've never heard of it before but the results were interesting. From my quick search it seems you can burn 5-10% of your calories just from TEF with higher protein diets leading to a higher amount of TEF. Could this also be another reason why bodybuilders typically advocate for people to eat more frequently- e.g. 6 meals a day :-\
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LBSS

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Re: Dreyth's New Journal
« Reply #1207 on: March 02, 2017, 01:06:16 am »
0
nope. http://www.bodyrecomposition.com/fat-loss/metabolic-rate-overview.html/

Quote
Since it’s usually impractical to sit and figure out the individual TEFs for each nutrient, the normal estimate used is 10% of total caloric intake. So if you consume 3000 calories per day of a relatively ‘normal’ mixed diet, you can assume that your TEF is about 300 calories per day or so. You also generally find that, with the exception of extreme diets (such as all protein), shuffling macronutrients has a pretty minimal overall impact on metabolic rate via TEF.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1208 on: March 02, 2017, 08:58:12 am »
0
^ Yep, I just take 10% to stay on the safe side. Actually, even if I eat 2,900 calories, I count it as 200 calories burned. I bump it up every 1,000 calories.

That 200cal of thermic effect and a few miles of walking burns an extra 500 calories a day. Really makes a difference when I can shove an extra shackburger down my throat and not worry about it  :derp:
« Last Edit: March 02, 2017, 09:00:24 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1209 on: March 02, 2017, 09:13:27 am »
0
Week 153
Quote
Wednesday - 03/01/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Chicken parm hero                  +800
Baklava                                +300
Chicken korma                       +800
Rose lassi                             +250
Rasmalai                              +100
Mochi ice cream                     +500
Total in                                       +2,750

BMR                                   -2,000
Walked 4 miles                      -400
Worked Out                           -200
Thermic Effect of Food             -200
Total out                                    -2,800   

Balance                                         -50

-= Workout Log =-

Seated Calf Raises
185 x 5             >> 60sec rest.
255 x 6
205 x 12

Standing Calf Raises
495 x 5               >> 60sec rest.
570 x 8
495 x 12

Negative Dragon Flags
5               >> 60sec rest.
5

Ate a bit too much dammit. Did not plan on (some awesome) Indian food nor desert, but hey I guess it counts as a refeed.
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Dreyth

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Re: Dreyth's New Journal
« Reply #1210 on: March 02, 2017, 10:55:26 am »
+1


Might be the best bakllava i've ever had. There's this afghan spot by my job where i eat lunch most of the time. That's where i get my chicken schawarma, too, with that crack sauce.

Turns out their pizza is surprisingly good as well. Best chicken rolls ive ever had, also. And the chicken parm hero i had yesterday was banging. The burgers tastes VERY weird at first, until i got to the buns+veggies+condiments part of it (the patty sticks out past the buns), where altogether it tastes great

god dammit i love that spot. prices are nice, too!
« Last Edit: March 02, 2017, 10:58:04 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1211 on: March 02, 2017, 11:16:56 am »
+2




Don't know what it is about these pics that makes the plate look small, but that's a 10" plate.

$6.53 after tax  :almostascoolasnyancat:
« Last Edit: March 02, 2017, 11:26:26 am by Dreyth »
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Dreyth

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Re: Dreyth's New Journal
« Reply #1212 on: March 03, 2017, 08:29:44 am »
0
Week 153
Quote
Thursday - 03/02/17

-= Calorie Log =-

FOOD / ACTIVITY                CALORIES
Chicken burger                       +600
1 slice of pizza                       +300
1 laziza                                +150
2 garlic knots                        +200
Fish oil                                +100
Honey                                 +50
Chicken breast thing               +500
Otmeal                                +350
Chocolate                             +100
Total in                                       +2,350

BMR                                   -2,000
Walked 4 miles                      -400
Worked Out                           -200
Thermic Effect of Food             -200
Total out                                    -2,800   

Balance                                        -450

-= Workout Log =-

Bench Press
45 x 20                  >> 2min rest.
95 x 8
135 x 5
185 x 3
225 x 2
275 x 1
255 x 3
215 x 8

Seated Cable Rows
200 x 5                 >> 2min rest.
220 x 3
240 x 1
270 x 3
240 x 6 PR

Incline DB Bench Press
80's x 10              >> 2min rest.
80's x 6

Pull Ups
BW x 5                 >> 2min rest.
+30lbs x 3             >> 3 reps with full ROM
+60lbs x 4
BW x 7
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Dreyth

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Re: Dreyth's New Journal
« Reply #1213 on: March 07, 2017, 09:10:21 am »
+1
Week 154
Quote
Monday - 03/06/17

-= Workout Log =-

Bench Press
45 x 20                  >> 2min rest.
95 x 8                    >> This felt very light, but I rested way too long between warm ups.
135 x 5                  >> I was not stable during the worksets as a result.
185 x 3
225 x 2
255 x 3
215 x 8

Pull Ups
BW x 5                 >> 2min rest.
+30lbs x 3             >> 4 reps with full ROM
+60lbs x 5
BW x 8

Incline DB Bench Press
80's x 10              >> 2min rest.
80's x 6

Seated Cable Rows
200 x 5                 >> 2min rest.
220 x 3
240 x 1
270 x 3
240 x 6

Too lazy to update food log lately. I'm looking cutter though!
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Dreyth

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Re: Dreyth's New Journal
« Reply #1214 on: March 10, 2017, 08:37:38 am »
0
Week 154
Quote
Wednesday - 03/10/17

-= Workout Log =-

ATG Squat
135 x 10             >> 3min rest.
135 x 5               >> Increased by 1 rep on backup set.
185 x 5
225 x 3
285 x 1
345 x 1
385 x 1
370 x 2

DB Walking Lunges
80's x 6

Back Extensions
BW x 5
45 x 10

Seated Calf Raises
can't remember

Dragon Flags
5               >> 60sec rest.
5
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