Grass fed from Australia fucken awesome :sweetjesus:

been out of the gym for past 2 weeks, this will be my new routine + diet

Breakfast

2 cup Nonfat Yogurt
1 cup Strawberries
4 cup Milk

Meal 2

1 cup Milk
1 cup Bananas
6 oz Chicken Breast
6 oz Greek Yogurt

Meal 3

1 cup Milk
1 cup Apples
1 cup Cottage Cheese
6 oz Greek Yogurt
1 cup Oatmeal


Meal 4

1 cup Almonds
1 cup Cottage Cheese
1 cup White Rice

split:

Chest/Tris
Back/Bis
Legs
Shoulders

and might throw in an extra arm day to fit in with the guidos at my gym

any comments/ improvements i can make?

thats probably the worst diet i've ever seen

what are your goals...?
need a lean meat protein in every meal brah

Anyone here workout at the Steve Nash on Lougheed? Need a partner / proper spotter. I typically go in the evenings.

@Van driver, i woudn't recommend mixing milk with fruits and yeah you need more protein in your diet, you can't solely survive on fruit and chicken breast

you don't like meat?

Just got an email from SC, they are infact doing cross fit. There will be cross fit classes run by vancouver cross fit , $400 for 12 sessions. Anyone considering it? $400 seems like a ton of money for 12 session considering a year's membership is ~$200 at the gym lol.


I wonder if this means that we can't use their shiny new equipment, it'd be crazy gay if they limited the use of the new equipment to cross fit people only.

My quads are still fucking sore from Monday's leg day. I couldn't even put weights on them to rest before doing shoulder press lol hurt to much. The only thing I did different was on my leg extensions. I did slow reps with 3 up 3 hold 4 down. I did as many reps as I could with a weight that would only allow 8ish reps. I did 2 sets of those. Other than that I did the usual Squat, lunge, ham curls. So I'm thinking slow reps are money and I'll be doing them again. Going to try doing them with hams next time. Gonna be another rough week.

Berz out.

:facepalm:

woot finally hi two plates 2x3 for bench today

most i've ever benched ... gotta work on it till i can hit at least 1x5

Got a fat nose bleed at the gym, but that doesnt stop me
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Who the fuck would pay for cross fit
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Slow reps are money if your goal is to be really fucking sore

In bby right?

I'm there normally around 11am tho
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Popeye's® Supplements Canada ~ Meal Planners

seems to be pretty straight forward. should tweak it a bit for your own caloric/protein needs but ya

My lower back..... :suspicious: is sao soreeeeee

If your gym has only a squat rack , would you guys do rack pulls on that with a platform?

Thought I could run to the grocery store and head home after today's workout, but BAD IDEA. Even with a PWO shake and a chocolate milk, I almost passed out when I got home. It just takes too long to walk all the way to the end of MK then back again then minibus home in traffic. From now on I'll have to make sure I eat before even thinking of doing something else. :heckno:

Someone started an IF thread, but it didn't take off. I will post a link to an extremely detailed and well written article. I'm sure everyone here is familiar with John Berardi. Well he did a 6 month experiment with IF, and despite being a "eat several meals throughout the day" guy for many years, has switched to an IF plan after trying various versions of it.

First read THIS. It explains everything in summary. Then read THIS. It talks specifically about the plan he liked the most (leangains). Finally, he helps put together a plan HERE.

Of course you could read the whole thing, and learn a lot. :fuckthatshit:

Finally, his before and after pics: 190 > 170 lbs, 10% > 4%

:okay: http://www.revscene.net/forums/65574...on-thread.html

how often do you guys do your ab workouts?
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^ curious as well.

I am taking a break from 5x5 and started doing:

Tues: Chest/Shoulders
Thurs: Legs/Abs
Sat: Back/Bi/Tri

Once a week

I do mine twice a week. I work them fairly hard but it's not like I'm dedicating a whole day to them. Typically just do decline situps, leg raises, and crunch machine. Sometimes I'll throw in leg lifts while laying flat to work the lower ones. Easy to add these on at the end of a workout.

I guess I do mine way more than everyone else since abs play a big role in my martial arts career, usually 4-5 times a week :thumbsup:
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SC is empty :)
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