[GameDayDog]

Hahaha.. Yeah.. send it to her.. not me.. HER... That goes for everybody..

Peace..~G
The Lazy Mod

[RaSP]

Originally Posted by GameDayDog

Hahaha.. Yeah.. send it to her.. not me.. HER... That goes for everybody..

Duh. LOL

Of course since there are so many nice mods here it is hard to choose. But I think I would send comments to her anyway, since she's cuter than you. Besides, she welcomes us "to the sexyness that is Iron Mass... " How can you go wrong with that? (Even if she does have a Camero not a Mustang) /RaSP ducks quickly.

I can't get banned for the Mustang thing can I?

*R*

[DarkFalcon]

I was waiting for you to delete this thread and start a new one before welcoming you but since this one looks like it stuck I'll say WELCOME!! right here! :bigthumbu

[GameDayDog]

I'm a camaro man myself.. but myne was old school... I had a '76 ... I wanted a '71.. with the split bumper... ... 69's will always be outta my budget...

Anywayz... I came back here to delete it.. and just so happen to read that he wanted it to stay... so here it is... ... I swear it's so hard serving the people... Especially the Radical 1... .. he even does a zig-zag diet sometymes.. bulk, cut, bulk, cut.. no no bulk.. cut..

Peace..~G
He's gonna get me for that..

[A.FreeRadical]

I was on the ZigZag diet. Now I am on the Caveman diet. Watch it buddy, I carry a club too.

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[A.FreeRadical]

This was my routine:

Dips, 5 x bw + 25 x 6
DB bent arm pullovers, 3 x 90 x 8
Flat bench DB flies, 1 x 50 x 8, 1 x 55 x 8, 1 x 60 x 8
Incline DB blies, 3 x 35 x 8
Upright rows, 1 x 95 x 12, 1 x 115 x 10, 1 x 125 x 8
Cable lat pulldown, 3 x 160 x 6
T bar row, 3 x 115 x 6
Straight bar tricep cable pushdowns, 3 x 50 x 12
Cable rope pulls, 3 x 50 x 25
Shrugs, 3 x 225 x 8

No walking today. I had guests for dinner.

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[GameDayDog]

Originally Posted by A.FreeRadical

No walking today. I had guests for dinner.

I knew you had some incredible recipes... but I never knew Hannibal Lecter had recipes for bodybuilders! ... "I ate his liver with some fava beans and a nice Chianti."

Nyce workout... I thought thursday was gonna be chest day... I see a Chest/Back split...???

Peace..~G

[A.FreeRadical]

Originally Posted by GameDayDog

I knew you had some incredible recipes... but I never knew Hannibal Lecter had recipes for bodybuilders! ... "I ate his liver with some fava beans and a nice Chianti."

Nyce workout... I thought thursday was gonna be chest day... I see a Chest/Back split...???

Peace..~G

Hahaha, I knew you would say something like that about my having guests for dinner. I'll be the straightman and feed you the lines.

Yes, lately I have been doing a longer routine to burn more calories. The guy I workout with on Tuesdays and Thursdays does legs and everything else respectively on those days. So, on Thursdays I do chest, shoulders, triceps and back (just 3 sets each of pulldowns, rows and shrugs). On Saturdays I do a complete back/bis workout and on Sundays I do whatever I want. Lately that is a second chest, shoulder and traps workout. IOWs, I am doing a minor second back workout and an extra major chest workout per week right now. This seems to be working ok for me. I am noticing that my biceps are starting to lag behind triceps and delt growth. And, of course, my calves a lagging everything. I may change my focus in a few weeks to working just bis and calves for a second workout on Sundays.

Dinner was as planned, grilled chicken with cheese, basil and sundried tomatoes. That was accompanied by steamed asparagus and a spinach salad with italian dressing. I also served a side of angle hair pasta with my homemade el Diablo tomato sauce. My guests brought some local micro brewery brewskies. I kept my imbibing in them to a minimum.

My "guests" were my 25 year old son and his girlfriend. It was a fun day.

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[A.FreeRadical]

but I did do a brisk 5 mile walk. It took about an hour and 40 minutes. That is 15 miles for the week so far. I still have 9 more miles to do by Sunday.

Tomorrow is Back Day. My lower back seems to have recovered, so I am going to do some deadlifts tomorrow. Not a max or anything, maybe try on 275 for size just to feel my way.

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[pammiejoe6]

gotta love a guy with a club...hahahaaa

wow way to go on the miles dude!

gawd i love deads.... :nosthumbs

[A.FreeRadical]

I am still bring things in from the other place. Here is my grocery list of healthy foods.

My Grocery List

High Protein souces, non dairy
Chicken breasts
Turkey breasts or ground
Tuna, chunk or albacore, can or pouch
Salmon, can or pouch
Other fish baked or broiled
Lean beef
Natural peanut butter
Almond butter
Whole Eggs
Egg Whites
Whey protein

High Protein sources, high calcium sources, dairy (lactose)
Fat free or low fat Cheese
Fat free or low fat cheese Cottage Cheese or Ricotta
Fat free plain yogurt
Fat free milk
Fat free low carb milk

Grains, complex carbohydrates, fiber
Oats, Old Fashioned
Oat bran
Fiber One
Brown rice
Whole wheat bread, whole wheat pita, Rye bread, whole grain breads
Whole wheat pasta, Spinach Pasta, Whey Pasta
whole wheat tortillas


Vegetables, complex carbohydrates, fiber
Sweet potatoes, yams
Beans (Black eyed peas, Pinto, Red, Kidney, Black, white, etc.)
Broccoli
Eggplant
Carrots
cucumber
Brussel sprouts
Spinach
Cauliflower
Cabbage
Green beans
Asparagus
Bell peppers, (red, yellow and green)
Onions
Celery
Tomatoes
Zuchinni and other squashes
Garlic
Greens (baby spinach, romaine, spring mix, arugala, red leaf, etc.)
Cabbage, red and white


Fresh Fruit (fructose)
Apples
Pears
Oranges
Tangerines
Bananas
Grapefruit
Peaches
Blueberries, raspberries, blackberries, strawberries
Lemons,limes


Oils (healthy fats)
Flaxseed oil, fish oils, Olive oil, canola oil
Nuts (walnuts, almonds, peanuts, cashews)
Omega 3 supplements
0 Cal cooking spray

Vitamins and supplements
Heavy duty multi (2 per day)
Glucosamine, chondroitin and MSM
Psyllium
Vitamin C
Vitamin E
ZMA
Fish Oil gels
Whey Isolate
Creatine Monohydrate
Glutamine

Anti-Oxidents
Green Tea


Condiments and Spices
Garlic salt
Black pepper
Mrs Dash's
Tabasco sauce
Mustard
Chicken and beef broth, canned
Mayonaise (real)
Red chili pepper, crushed
Chili powder
Parsley, Basil, Oregano, bay leaf, chives
Garlic powder, onion powder
Curry powder, paprika, cumin

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[A.FreeRadical]

Ingredients

1 lb. of ground beef
2 tablespoons olive oil.
1 cup of diced onion
1 cup of uncooked brown rice (I like brown basmati rice, long grain will do fine.)
2 15 oz cans of chicken broth
1 cup of chopped onion
1 cup of chopped green pepper
1 cup of chopped red pepper
1/2 cup of frozen corn
1/2 cup of frozen peas
1 teaspoon curry powder
1 a little bit of red crushed pepper
salt to taste.


Directions

1. Put the brown rice in a sauce pan Add the 2 cans of chicken broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture.

2. While the rice is cooking, put the ground beef into a frying pan. Brown the beef. Put the beef into a collinder and wash the ground beef with hot water. This will remove most of the fat. (I use any fat % beef for this.)

2. Put the onions and red/green peppers into a frying pan and saute these until the onions are translucent. Take the pan off of the stove.

3. When the rice is done, put the sauted onions/peppers/peas/corn into the sauce pan with the rice. Stir. Throw the cooked ground beef and add the spices. Let all of this blend together for about 15 minutes on very low heat.

This is a healthy dish and is ideal for pre or post workout because of its protein and high complex carb content. This is also fairly low in saturated fats. The currie gives it an Indian flavor. You could omit that if you don't like that spice. It will still be tasty.

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[A.FreeRadical]

Here is a recipe I concocted to spice up my canned tuna. This is a low fat version of the type of tuna salad that you would find in a tuna sandwich. I wanted a high powered protein meal that was moderate in calories, yet tastier than just tuna out of a can.

Ingredients

Canned tuna in water, 1 can
Non Fat Plain Yogurt, 1-2 tablespoon (ff sour cream, ff mayonnaise or Mayo Lite can be substituted.)
Hard Boiled Egg, chopped
Onion, 2 slices diced
Celery, a couple of Tablespoons, diced
Yellow mustard, a tablespoon or a good squirt
Mustard, dijon, a teaspoon
red, green pepper, chopped (optional)

How to Prepare

Open the can and drain water from the tuna. Add tuna to a soup bowl. Add 1 tablespoon of plain yogurt, 1 chopped hard boiled egg, chopped onion and celery. Add mustard to taste. Salt and pepper to taste.

Serving size: 8 oz.
1 serving

Calories per serving: 388

Protein: 58 grams 246 calories
Carbs: 7 grams, 31 calories
Fats: 12 grams, 111 calories

Calories as percent of total, 64/8/29 p/c/f

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[A.FreeRadical]

As you may have figured out, I think brown rice is the best thing since sliced bread. Heck, it is far superior to sliced bread. But, as many of you that have, at least, tried it know, it is a little on the bland side. So.. I don't want anyone not eating brown rice because it is too bland, so here is the real deal. I wanted to have ground beef in my last batch, but the beef smelled a little too sour for me, so the dogs got that meat and none of them died. This recipe tasted great without out the ground beef. I know, ground beef would taste heavenly adorning the rice and vegetables in this dish. Here it is vegetarian style. (I am not sure which type of vegetarian style, Vulcan, I think.)

Ingredients

2 tablespoons olive oil.
1 cup of diced onion
1 cup of uncooked brown rice (I like brown basmati rice, long grain will do fine.)
2 15 oz cans of chicken broth
1 cup of chopped green pepper
1 cup of chopped red pepper
1 teaspoon of ground cumin
1 teaspoon chili pepper
1 a little bit of red crushed pepper
1 15 oz can of diced tomatoes (I chop these finer for this dish.)
salt to taste.
1 tablespoon of galic (If you don't want to mess with cloves, get a jar of chopped garlic. It may be the best invention since mouthwash. I buy it in 55 gallon drums.)

Directions

1. Put the brown rice in a sauce pan (that is a big pot if you don't know what that means). Add the 2 cans of chicken broth. Bring to a boil. Lower the temperature to Low, put a lid on the sauce pan. Cook the rice for about 45 minutes. Cook it until you like the taste and texture. I like mine like my oatmeal, thick enough to stand on it.

2. Put the onions and red/green peppers into a frying pan and saute (that is a French word for "fry") these until the onions are translucent. At this point, put the garlic in for a minute. Take the pan off of the stove.

3. When the rice is done, put the sauted onions/peppers/garlic into the sauce pan with the rice. Stir. Throw the diced tomatoes in with the onions and peppers and add the spices. Let all of this blend together for about 15 minutes on very low heat.

(If you wanted ground beef with this, as I did, before I found out that mine was spoiled and the dogs ate it, you would just cook up the beef in a frying pan, put the beef into a strainer and using hot water wash off the fat and then throw the ground beef in with the above.)

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