doit's Training Log

[Glahn]

Looks good. A good start is to get breakfast, lunch and dinner into your routine. They should be the base of your eating routines.

As you, I catch myself being lazy and skipping meals sometimes too. I find that eating correctly is harder than it sounds.

For me, I try to keep a plan like this:

Breakfast: 4 slices of bread (with cheese, ham, "leverpostei", caviar, etc) vitamin pill, fish oil (tran) and 2-3 glasses of milk.
Snack: Cottage cheese or tuna
Lunch: Omelet with bread and salad (3 eggs), milk
Snack: Nuts, water, fruits
Pre-workout: Some milk (0,3-ish)
Post-workout: More milk (0,7-ish) and fruits
Dinner: Salmon or chicket filet with pasta and veggies, water or juice
Evening meal: oatmeal porridge, milk or tuna / cottage cheese

Rip off some of my eating plan if you see something you like.

I'm terrible at eating veggies and fruit. I'm also terrible in preparing my meals. Sometimes I eat 3-4 raw eggs, if I'm tired of making food.

Hope I can help

[atypical1]

Great job on the competition. Funny that there were no weight classes though. Interesting that you're sticking with SL after competing but it's a solid program and if you're making gains on it still then why change?

When do you think you'll compete next?

james

[doit]

Thanks for sharing!
I have been thinking about putting in cottage cheese in my diet, do you eat it from the box?
I was thinking about how crunched nuts in cottage cheese would be

I will also improve my evening meal and put in something pre-workout.

Anyway im starting GOMAD soon so much of the "snacks" will be replaced by milk, and then eating as much meat and veggies on the meals.

[doit]

Great job on the competition. Funny that there were no weight classes though. Interesting that you're sticking with SL after competing but it's a solid program and if you're making gains on it still then why change?

When do you think you'll compete next?

james

Most of the events are splitted in weightclasses, but this so-called 5-match event is splitted in age groups.
Im not sure if the 5-Match event is something unique only held in Norway. Its a competition in 2 lifting exercises (C&J and Snatch) and 3 athletics exercises (40m Sprint, Throw a metal ball as far as possible and jumping as far as you can on three jumps)

I was in the 18+ class competing against other in age of 18+, most of the guys were over in the age of 25 or older. But still, they calculate the results using the sinclair coeffiecient, meaning that those with low BW will still be able to win over those who weights more and lifts heavyer.
So I don't really have something to complain on, just have to keep on adding weight on that bar and nail those seniors down

Its a solid program indeed, thats why im keep milking the program for gains. Switched IR for Power cleans for better transfer to oly. lifting.

Im not sure when the next time ill compete, we'll see.
One thing is for sure, the olympic lifts won't get as much gains without practicing technique on the C&J and snatch, so im only training for strength at the moment, gain weight and want to get the 1,5xBW squat before I maybe go fulltime olympic lifts.

[Glahn]

I eat it from the box with a fork, I mix it with marmalade or fun light A quick meal with 39 g protein.

[oggynosh]

Congrats Doit...hey man you got almost the same weights I used to do when I did my first 5x5 training back in March..keep it up, looking forward to get to those numbers again

[oggynosh]

Looks good. A good start is to get breakfast, lunch and dinner into your routine. They should be the base of your eating routines.

As you, I catch myself being lazy and skipping meals sometimes too. I find that eating correctly is harder than it sounds.

For me, I try to keep a plan like this:

Breakfast: 4 slices of bread (with cheese, ham, "leverpostei", caviar, etc) vitamin pill, fish oil (tran) and 2-3 glasses of milk.
Snack: Cottage cheese or tuna
Lunch: Omelet with bread and salad (3 eggs), milk
Snack: Nuts, water, fruits
Pre-workout: Some milk (0,3-ish)
Post-workout: More milk (0,7-ish) and fruits
Dinner: Salmon or chicket filet with pasta and veggies, water or juice
Evening meal: oatmeal porridge, milk or tuna / cottage cheese

Rip off some of my eating plan if you see something you like.

I'm terrible at eating veggies and fruit. I'm also terrible in preparing my meals. Sometimes I eat 3-4 raw eggs, if I'm tired of making food.

Hope I can help

Hey that's a nice meal plan...perhaps I'll get some ideas from yours to add to mine

[doit]

Glahn:
Pure Fun Light, no water? Ive also heard maroon use marmelade on the cottage cheese, interesting. Ill have to test that.

oggynosh:
thanks, I hope you'll be with me all the way up to 70kg BW you too

[Glahn]

Yes pure. Buy some and experience yourself. Marmalade tastes better though, raspberry is win.

[oggynosh]

Glahn:
Pure Fun Light, no water? Ive also heard maroon use marmelade on the cottage cheese, interesting. Ill have to test that.

oggynosh:
thanks, I hope you'll be with me all the way up to 70kg BW you too

Thanks dude, I hope so...unfortunately the Milk I was drinking during the first 10 days didn`t seem to work, bc I only gained like 2-3pounds...so Im gonna change the brand of milk, bc I've heard that the one Im drinking is basically WATER, and it really is, you can see the difference, it's so freeaking easy to drink....so hope to gain some real weight this coming week...

[doit]

Workout B - 24.09.2009

Squat - 57,5kg - 5/5/5/5/5
When getting to the bottom, I still feel pain in the lower back when getting out of the hole and using the hip drive. Im wondering if this lower back injury can be exercised through. I feel its much better compared to a month ago, now im only feeling tight in lower back and pretty sore.

Overhead Press - 30kg - 5/5/5/5/5
Easy. Practicing squeezing glute, its pretty hard to both tighten the abs and squeeze the glutes at the same time, while breathing.

Deadlift - 55kg - 5/5/5/5/5
Painful on the lower back in the starting position, aswell as in the start of the lift.

Pull-up - 7/6/4
I was aiming for minimum 9 reps on the first, seems like ive lost some reps. Ill nail it next time.

Prone bridges - 3x1min


Im worried the lower back injury (muscle strain) will not heal when im training hard. Squats at 55 feels hard even though my 5x5 PR is 70kg. Ill use the few next workouts to see how it goes.
If it does not get better ill get it checked by a physio and add some days with swimming.

[doit]

oggynosh:

That's not good, won't gain much of water :p
Keep going with the milk with the creamy taste, and you'll pack on those pounds im sure

[atypical1]

Couple of comments on the back. First is to not get injured again...duh. Second is to make sure that you're stretching good, using your glutes to fire back up again, and watch your form. Glute activation was like an epiphany for me.

james

[doit]

Ill do that. Is there any stretching exercises I can use on rest days, when the body is cold or is this a bad idea?
Im sorry I can't recognize the "epiphany" in my vocabulary, but I guess your saying it was easy. :p
I'll look more into the glute activation. I know how it works but it seems I can't hold the tension for long, guess I have to practice it.

thanks for dropping in james:)

[atypical1]

Officially epiphany means

a sudden, intuitive perception of or insight into the reality or essential meaning of something, usually initiated by some simple, homely, or commonplace occurrence or experience.

.

In my case I just meant that it totally changed the way I squatted and my back pain went away. It was as if I had found the meaning of life (or something like that...).

james