From the Ashes: Training and Diet

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future

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Ok, I have decided to put this up for EVERYONE to see...and make fun of me. I am about 255-260 maybe 15% bf. GROSS HUH? My training is predicated on a POSSIBLY torn tendon in my right shoulder AND recovering STILL from umbilical hernia surgery (the hole was 2" in diameter). My abs were totally messed up from the surgery. I had my gallbladder removed when I was 19 so I have scars and a messed up abdominal core already. Although I have put up some world class numbers with lifting I am not world class now. Depression has been a HUGE issue for me after my series of injuries. Yep I admit it. Also my epilepsy has been another major issue for a few years. The yo yo'ing with epilepsy meds has sucked. The depakote REALLY made me gain alot of fat. :(

GOALS:
  1. Be healthy
  2. Improve on triceps, biceps, traps, abs, legs
  3. Decrease bodyfat to about 5-7%
  4. Squat and deadlift 500x20
  5. Keep my bodyweight under 245
  6. Stay natural :)
 
Sunday:

Meal 1: 45 grams whey, 2 cups of coffee ;)

Meal 2: 7 egg omlet (whole eggs), 2 pieces of 12 grain bread, glass of green tea (GOGT)

Meal 3: 25 grams of whey isolate, 2 tablespoons of olive oil

Meal 4: 55 grams of protein, 50 grams carbs, GOGT

Meal 5: 8 oz of ground turkey, 25 grams of spanish rice, Pepsi One

Meal 6: almost same as meal 5, no soda, GOGT
 
yes this will be interesting.........did I read that right you want to be 5-7% BF??

Isn't it near impossible to keep a bodyfat as low as 5%
 
To keep that conditioning? Yes, it's not easy. If I can get to it slowly then I will reevaluate from there.
 
This should be fun to watch. I think we have all battled depression and things of that nature in our lifes. Keep your head up bro. Focus on the things that make you happy. It works for me ;)
 
hear you on the depression part. Few years back had 2 knee surgery's due to football injuries. Came back stronger then ever ;)
 
mpresiv said:
This should be fun to watch. I think we have all battled depression and things of that nature in our lifes. Keep your head up bro. Focus on the things that make you happy. It works for me ;)
Click to expand...

Very true. I found out that my focus in life was too much into training. When that was gone I was FUBAR. I live a much more balanced life now.
 
buffness said:
hear you on the depression part. Few years back had 2 knee surgery's due to football injuries. Came back stronger then ever ;)
Click to expand...

Well, I wont be squatting a grand but I hope to get back to doing some training work every so often life repping 700+ in a year or so.
 
Glad to see ya starting up a journal again Shawn, should be interesting to watch ya work back up to those insane numbers.
 
Well, I have never chronicled the diet stuff so I thought this would help me as well. Things I have given up are soda and alcohol.
 
Diet

Diet

Meal 1: 40 gr whey, cup of coffee

Meal 2: Breakfast burritoes

Meal 3: #3 at Wendy's :)

Meal 4: 60 gr protein blend, 1 Tblsp OO, GOGT
 
I have some meetings today so training is out. Just some ab and rotator work. Nothing fancy. I will ride my stationary bike for about 30 minutes.
 
Chest, triceps, cardio

Chest, triceps, cardio

1. Nautilus Pec Fly
50x10
100x10
150x10x10

2. Naut Incline Press **Wasnt too bad for pain**
50x10
100x10
150x10
200x10
250x10
Stack x10

3. Tricep Pushdowns
100x15
195x10
220x7
220x5
220x3
170x18

4. Cable Kickbacks
25x25
30x20

Cardio: 18 min Elliptical
 
Diet

Diet

Meal 1: PWO shake 55 grams of multiblend, 20 grams of whey concentrate, CEE, creatine
Meal 2: 8 eggs, 3 pieces 8 grain bread, GOGT
Meal 3: Myoplex, 2 glass of water
Meal 4: 2 cups of rice, 16 oz ground turkey, Water
Meal 5: Protein complex 80 gr, 2 tblsp OO
Meal 6: GOGT, 20 gr multiblend protein
 
damn, yer still strong as fuck. I really know how it feels about the depressed thing man. If I get any pains or get hurt when I lift, It effects me mentally, more than I would like, cause I try hard (most of the time) to do things right, so when that happens I feel like Im screwin up. You can do it man, you obviously know how to bust your ass and get the job done, ya just gotta have patience and put the time in now.
 
Good luck with it future. From what I've seen of you, you seem to be very positive and have your priorities straight. You'll do great.

I suffer from clinical depression so I know what it's like in that respect. And I have been thru the injury/surgery thing too. It all gets better in time. Just have patience :)

And I bet you don't look anywhere as bad as you think you do. We are always hardest on ourselves. But you already know that ;)
 
Ok, I have decided to put this up for EVERYONE to see...and make fun of me.
Click to expand...

I forgot to comment on this earlier. What are you NUTS?? You were obviously kidding.... :worried:
 
Nice workout Shawn! You're coming back stronger than a lot of people will ever be after training for years!
 
Thanks all. My biggest hurdle is to NEVER let lifting get out of balance with my life. :)
 
Diet

Diet

Meal 1: 60 gr whey blend, 2 cups of plain coffee :triggerha

Meal 2: 1.5 cups of fat-free refried beans, 2 lean pockets (Turkey and brocoli), glass of water
Meal 3: 60 grams of multiblend, 2 tblsp OO
Meal 4: PWO 60 gr whey, CEE, 1 cup refried beans
Meal 5: 2 cups rice, 10 oz ground turkey, GOGT
Meal 6: same
Meal 7: 40 grams multiblend, 2 tblsp OO
 
CHECK THIS OUT

CHECK THIS OUT

Skullsmasher was messing around and made this...
 
Nothing fancy...

1. Spider Dumb. Curls
20x20
30x10
45x8
45x6
40x5,6
35x5,6

2. Magnum One Arm PC
50x9
45x8
40x9

***Tried dumbell curls but it just hurts too much

4. Magnum Leg Ext
100x30
100x20

5. Smith Machine Squats
135x15x2

6. Magnum One Leg Press
50x10x3

Nothing for my legs was pushed hard at all. I just went really slow to burn the muscle. I didnt rest long at all.
 
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