Khryz' Training/Diet Log

Khryz · 04-14-2005, 05:14 AM

Hey guys. Okay well this is my Training/Diet Log. My name is Chris and I’m a Freshmen at Marist College, NY. While at college my eating potential isn’t that good since the school cafeteria blows in terms of selection and hours open. Nothing in my room to cook but a microwave. I’ll be at college for 4 more weeks then I’ll be able to dedicate my time to eating much better.

Goals: Hopefully I will be able to get a few good pics of myself to use as BEFORE and AFTER. I haven’t even tested my BF% but I’m guessing that I’m around 13-15%. My goal for the summer is to cut down enough to show my abs, it’s as simple as that – while preserving as much muscle mass as possible. I’m 5’9 and 167 pounds. For the next 4 weeks while at college, I will simply be posting what I eat each day as well as my training (I hope this is okay with you guys). With classes and work it’s hard to follow a set diet here so I’m doing the best I can.

Supplements: ON 100% Whey, AST Glutamine, GNC Mega Man Vitamins, HP Green Tea EX, Bulk CEE, ON Serious Mass, Coffee, Fish Oils.

Just today I ended my HST split 3 weeks early to just take it easy with a more relaxing routine while "trying" to cut. It's basically just a Back/Abs; Chest/Shoulders/Abs; Legs 3 day rotation.

In any case I’d rather focus on my diet anywhere since that’s where I believe I’m lacking.

Khryz · 04-20-2005, 01:59 AM

Here's what my diet looked like today, Tuesday, April 19th.

Meal 1 (cafeteria):
Eggwhite Omlet on 12-Grain bread
16 oz water.
Meal 2 (dorm):
1 cup of oatmeal
1 serving protein shake
16 oz water
Meal 3 (cafeteria):
Roast Beef & Turkey on 12-Grain bread
16 oz water
Meal 4 (Pre-WO):
1.5 scoop protein powder
1 cup oats in blender for a shake
3g CEE
Meal 5:
2 scoop protein powder
50g malto blend (ON Serious Mass)
50g dextrose
3g CEE
Meal 6 (cafeteria):
Roasted Chicken
White potatoes
Veggies
Meal 7 (dorm):
Grilled Chicken strips
Veggies
1 tspn peanut butter

Khryz · 04-20-2005, 02:06 AM

Back/Abs Day.

Back:
Chin-Ups (Wide, Narrow, Reverse, Wide)
4 x 6 @ BW
DB Bent-Over Rows
3 x 8 @ 45s
Seated Cable Rows (2x V-bar; 1x straight bar)
3 x 8-10 @ 120
Barbell Shrugs
3 x 8 @ 135
Hyperextensions
2 x 8 @ 25 plate

Abs:
Weighted Decline Crunches
3 x 8 @ 15 lb medicine ball
Machine Leg Lifts
3 x 6-8 @ 15 lb medicine ball
Swiss-Ball Crunches
3 x 15 @ BW

Overview: Okay, I know some of you are going to say I'm leaving out a key exercise (deadlifts). But I've been doing them for months so I figure I switch up my exercises from my previous HST split, since I got bored with a lot of exercises. Like DB Bent-Over Rows instead of BB, Hyperextensions instead of SLDL's (I knowww not the same...). I don't think I can ever go back to Lat-Pull downs. I like Chin-Ups way too much. All in all, very good day. I might add deadlifts back though (light, 8-12 reps) next time instead of Hyperextensions (don't like them much).

Questions: As you can see, I didn't do any Biceps today, and I don't have another day for biceps or triceps, I figure I'm gonna leave them out and see if my arms grow more without isolating them. Just seems like my arms just aren't growing enough as opposed to my back and chest and shoulders, that could mean I need more volume or less. So I'll try this out while I'm currently cutting and leave higher volume for the bulk. Do you think this is okay or do I need more volume? Today I felt some nice burns in my biceps from the pull-ups and stuff so I didn't feel the need.

Khryz · 04-20-2005, 03:23 AM

Eh, today was a good day for my diet but I really have no control since I have to revolve my meals around what the caferteria is serving and classes and whatnot, so my diet is nothing compared to what it's going to be in 25 days when I go home for summer vacation. So without counting calories, without a scale, I think from looks I'm pretty much maintaining for now. I'm going to try carb cycling too.

As far as the deadlifts I'm not sure what you mean by rack deadlifts?

Khryz · 04-20-2005, 11:54 PM

Aight I see what you mean. But if I do deadlifts I wouldn't want to do them heavy or to failure because I want to give my CNS a lil break.

Workout today was just simply 4 HIIT sprints with triple the length walk/jog periods of rest. Hopefully going to increase the number of sprints I can do before I feel like a bus just hit me everytime, 5 next, etc.

Wake-Up
Protein shake
5g glutamine
Meal 1
Large eggwhite omlet on 12-grain bread
16 oz water
Meal 2 (PWO)
1.5 scoop ON Whey
30g dextrose
Meal 3
Turkey and Roast Beef sandwich
On Rye bread
16 oz water
Meal 4
1 bowl cheeriors w/ skim milk
Protein shake
Meal 5
Roast Beef w/ gravy
Veggies
Baked Cod fish
Coffee
Meal 6
Tuna packet with mustard
1 tspn nat peanut butter
2 fish oils

Horrible cafeteria choices today, oh well. Doin' the best I can.

Chest/Shoulders/Abs tomorrow ..

Actual Size · 04-21-2005, 09:06 AM

Looking good^

04-14-2005, 05:14 AM	#1
Khryz New Member Join Date: Apr 2005 Posts: 17 Recipes: 0 Rep Power: 0	Khryz' Training/Diet Log Hey guys. Okay well this is my Training/Diet Log. My name is Chris and I’m a Freshmen at Marist College, NY. While at college my eating potential isn’t that good since the school cafeteria blows in terms of selection and hours open. Nothing in my room to cook but a microwave. I’ll be at college for 4 more weeks then I’ll be able to dedicate my time to eating much better. Goals: Hopefully I will be able to get a few good pics of myself to use as BEFORE and AFTER. I haven’t even tested my BF% but I’m guessing that I’m around 13-15%. My goal for the summer is to cut down enough to show my abs, it’s as simple as that – while preserving as much muscle mass as possible. I’m 5’9 and 167 pounds. For the next 4 weeks while at college, I will simply be posting what I eat each day as well as my training (I hope this is okay with you guys). With classes and work it’s hard to follow a set diet here so I’m doing the best I can. Supplements: ON 100% Whey, AST Glutamine, GNC Mega Man Vitamins, HP Green Tea EX, Bulk CEE, ON Serious Mass, Coffee, Fish Oils. Just today I ended my HST split 3 weeks early to just take it easy with a more relaxing routine while "trying" to cut. It's basically just a Back/Abs; Chest/Shoulders/Abs; Legs 3 day rotation. In any case I’d rather focus on my diet anywhere since that’s where I believe I’m lacking. Last edited by Khryz : 04-20-2005 at 01:04 AM.

04-21-2005, 09:06 AM	#6
Actual Size IronMass Donator Join Date: Apr 2005 Location: North West Indiana Posts: 203 Recipes: 0 Rep Power: 6	Looking good^ __________________ Everyone who lives and believes in Me shall never die. Do you believe this? John 11:26 God Loves You, but do you Love HIM???????

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04-20-2005, 01:59 AM	#2
Khryz New Member Join Date: Apr 2005 Posts: 17 Recipes: 0 Rep Power: 0	Here's what my diet looked like today, Tuesday, April 19th. Meal 1 (cafeteria): Eggwhite Omlet on 12-Grain bread 16 oz water. Meal 2 (dorm): 1 cup of oatmeal 1 serving protein shake 16 oz water Meal 3 (cafeteria): Roast Beef & Turkey on 12-Grain bread 16 oz water Meal 4 (Pre-WO): 1.5 scoop protein powder 1 cup oats in blender for a shake 3g CEE Meal 5: 2 scoop protein powder 50g malto blend (ON Serious Mass) 50g dextrose 3g CEE Meal 6 (cafeteria): Roasted Chicken White potatoes Veggies Meal 7 (dorm): Grilled Chicken strips Veggies 1 tspn peanut butter

04-20-2005, 02:06 AM	#3
Khryz New Member Join Date: Apr 2005 Posts: 17 Recipes: 0 Rep Power: 0	Back/Abs Day. Back: Chin-Ups (Wide, Narrow, Reverse, Wide) 4 x 6 @ BW DB Bent-Over Rows 3 x 8 @ 45s Seated Cable Rows (2x V-bar; 1x straight bar) 3 x 8-10 @ 120 Barbell Shrugs 3 x 8 @ 135 Hyperextensions 2 x 8 @ 25 plate Abs: Weighted Decline Crunches 3 x 8 @ 15 lb medicine ball Machine Leg Lifts 3 x 6-8 @ 15 lb medicine ball Swiss-Ball Crunches 3 x 15 @ BW Overview: Okay, I know some of you are going to say I'm leaving out a key exercise (deadlifts). But I've been doing them for months so I figure I switch up my exercises from my previous HST split, since I got bored with a lot of exercises. Like DB Bent-Over Rows instead of BB, Hyperextensions instead of SLDL's (I knowww not the same...). I don't think I can ever go back to Lat-Pull downs. I like Chin-Ups way too much. All in all, very good day. I might add deadlifts back though (light, 8-12 reps) next time instead of Hyperextensions (don't like them much). Questions: As you can see, I didn't do any Biceps today, and I don't have another day for biceps or triceps, I figure I'm gonna leave them out and see if my arms grow more without isolating them. Just seems like my arms just aren't growing enough as opposed to my back and chest and shoulders, that could mean I need more volume or less. So I'll try this out while I'm currently cutting and leave higher volume for the bulk. Do you think this is okay or do I need more volume? Today I felt some nice burns in my biceps from the pull-ups and stuff so I didn't feel the need.

04-20-2005, 03:23 AM	#4
Khryz New Member Join Date: Apr 2005 Posts: 17 Recipes: 0 Rep Power: 0	Eh, today was a good day for my diet but I really have no control since I have to revolve my meals around what the caferteria is serving and classes and whatnot, so my diet is nothing compared to what it's going to be in 25 days when I go home for summer vacation. So without counting calories, without a scale, I think from looks I'm pretty much maintaining for now. I'm going to try carb cycling too. As far as the deadlifts I'm not sure what you mean by rack deadlifts?

04-20-2005, 11:54 PM	#5
Khryz New Member Join Date: Apr 2005 Posts: 17 Recipes: 0 Rep Power: 0	Aight I see what you mean. But if I do deadlifts I wouldn't want to do them heavy or to failure because I want to give my CNS a lil break. Workout today was just simply 4 HIIT sprints with triple the length walk/jog periods of rest. Hopefully going to increase the number of sprints I can do before I feel like a bus just hit me everytime, 5 next, etc. Wake-Up Protein shake 5g glutamine Meal 1 Large eggwhite omlet on 12-grain bread 16 oz water Meal 2 (PWO) 1.5 scoop ON Whey 30g dextrose Meal 3 Turkey and Roast Beef sandwich On Rye bread 16 oz water Meal 4 1 bowl cheeriors w/ skim milk Protein shake Meal 5 Roast Beef w/ gravy Veggies Baked Cod fish Coffee Meal 6 Tuna packet with mustard 1 tspn nat peanut butter 2 fish oils Horrible cafeteria choices today, oh well. Doin' the best I can. Chest/Shoulders/Abs tomorrow ..