[j1r!!!]

My parents are a bit concerned about my diet that I'm not getting enough nutrients in there to be "healthy". Specifically I wanted to focus on milk and calcium. My parents said that calcium can help with muscle repair. Is that true? I'm just worried about my bones when you're lifting heavy weights. Is any type of milk okay to drink in your daily diet or should I just save it for cheat days?

[RickB]

Josh, try to get some more dead animals in your lineup for the day when you can. There's just not enough chicken (usually) in the chicken salad. And a daily dose of eggs is good too imo! Like Mac stated, real food for your protein source, is a much better option.

Originally Posted by j1r!!!

My parents are a bit concerned about my diet that I'm not getting enough nutrients in there to be "healthy". Specifically I wanted to focus on milk and calcium. My parents said that calcium can help with muscle repair. Is that true? I'm just worried about my bones when you're lifting heavy weights. Is any type of milk okay to drink in your daily diet or should I just save it for cheat days?

Calcium is primarily for bones and teeth. Protein supplies the building blocks for muscle recovery. I think you are pretty lean, so having some milk isn't going to hurt you much. I'd err on the side of caution and go with skim milk to keep the milk fat down.

[Gerbilo]

I always make my protein shakes with milk, it can help you make sure you get enough, plus it's extra protein, and always tastes better than a shake with water. Not sure if you have been doing that or not but it is an easy way to add milk in if you haven't.

[RoaringMad Mac]

Honesty you should be using fat free milk with your shakes. I was not aware you were not doing that anyway.

For this program add in abs on Chest days and Back days. That should help out.

Again use the same template of 7 sets of about 20 reps

[j1r!!!]

Originally Posted by RickB

Calcium is primarily for bones and teeth. Protein supplies the building blocks for muscle recovery. I think you are pretty lean, so having some milk isn't going to hurt you much. I'd err on the side of caution and go with skim milk to keep the milk fat down.

I'll have to use skim milk with my protein shakes. I thought milk was completely off limits. I've had one protein shake with milk but all of the other ones have been with water. Easy change!

[j1r!!!]

Originally Posted by RoaringMad Mac

For this program add in abs on Chest days and Back days. That should help out.

Again use the same template of 7 sets of about 20 reps

Thanks for the information Mac. I'll do that!

[j1r!!!]

I had my protein shake with milk last night. It made my stomach full and so I eventually feel asleep and didn't workout. I'm not used to it with milk but it's good like that. I going to carry my biceps and triceps workout to tonight and take a rest day tomorrow.

My two goals for next weeks workouts are to do the five day routine as it's written on the appropriate days and to add the secondary exercises. I'll add the abs workouts to the mix the following week.

[j1r!!!]

Diet - July 16
Breakfast
Instant Oatmeal
Eggs
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Snack
Turkey Sandwich
Dinner
Grilled Chicken Breasts
Snack
Cashews
Pre-workout Protein Shake (with milk)

[j1r!!!]

I know that the college I'm going to serves fake eggs for breakfast. Do they have the same nutritional value as regular eggs? Should I eat them or stay away from them? I don't really care much for their texture.

[onetiredkris]

are you referring to an 'egg beaters' type product? whereas its entirely liquid eggwhites in a container?

i dont think there are imitation fake eggs

[Gerbilo]

They could be powdered eggs, not sure the nutrition on them, but I think they are just dehydrated eggs(sounds delicious, doesn't it? haha). You could probably look up the info somewhere.
How are the shakes with milk going? You have to say they taste better

[j1r!!!]

Originally Posted by onetiredkris

are you referring to an 'egg beaters' type product? whereas its entirely liquid eggwhites in a container?

i dont think there are imitation fake eggs

I couldn't really say what they are because I've never seen them before they are cooked. They just have more of a dry, mushy, crumbly texture to them then regular eggs do.

[j1r!!!]

Originally Posted by Gerbilo

They could be powdered eggs, not sure the nutrition on them, but I think they are just dehydrated eggs(sounds delicious, doesn't it? haha). You could probably look up the info somewhere.
How are the shakes with milk going? You have to say they taste better

They might be dehydrated eggs but I'm honestly not sure.

The shakes with milk are going well. It's definitely a change. You definitely get fuller from drinking them than you would with water. The first time I had one I feel asleep because my stomach felt full and comfy. They definitely do taste better though than with water but I've gotten used to them just with water. (It does take some times getting used to them if you do use water.) My strawberry protein mix is almost done. That was from body fortress. At first it gave me horrible gas but over time it's gotten better and now I don't have a problem anymore. I guess your body has to get used to it. Next I'll do using the Caramel Toffee Fudge protein that I got for free from here. Looking forward to that.

I have to say that that shaker bottle is perfect. I tried it out last night and I love it! I used to use a tupperware bottle and it just didn't cut it. I really love it and thanks again for having that free stuff available for the guys that do the work to look better, feel better, and live longer.

[j1r!!!]

Diet - July 17
Breakfast
Instant Oatmeal
Eggs
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Snack
Turkey Sandwich on Wheat Bread
Dinner
Chicken Breast
Snack
Cashews
Protein Shake with Milk pre-workout and post-workout

[j1r!!!]

Workout - July 17
Back/Triceps
Dead Lifts
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs
Barbell Rows
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs
Close Grip Bench Press
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs

I thought I would mix it up a little bit. Since I missed both my back and my biceps/triceps day I thought I would just combine them together since I knew I was going to have a rest day today. It went well. No complaints. Really focused and really driven with this workout. I'm looking forward to next week's workout and seeing what I can do with those. Thanks everyone so much for your encouragement and support. It really means a lot!

[j1r!!!]

Workout - July 19
Legs
Squats
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs
Hack Squats
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs
Stiff Legged Dead Lifts
1 set x 12 reps x 10 lbs
1 set x 12 reps x 10 lbs
1 set x 4 reps x 20 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 12 reps x 15 lbs
1 set x 20 reps x 20 lbs

Good workout! No complaints. Looking forward to my chest workout tonight.

[j1r!!!]

Diet - July 19
Breakfast
Instant Oatmeal
Eggs
Lunch
Tuna Fish Sandwich with Light Mayo on Wheat Bread
Snack
Turkey Sandwich on Wheat Bread
Dinner
Chicken Breast
Brown Rice
Snack
Cashews
Protein Shake pre-workout and post-workout

[RoaringMad Mac]

Remember on that 3rd set you want to try to get at least 5 pounds heavier every week.

[j1r!!!]

Originally Posted by RoaringMad Mac

Remember on that 3rd set you want to try to get at least 5 pounds heavier every week.

Thanks for letting me know that Mac. I wouldn't have done that. Thanks!

I think I'll keep it the same for this week. I can really tell in my workouts that my whole body has not been worked out evenly. My legs could have used uping the weight this week but i know that other parts of my body wouldn't be able to handle that.

[j1r!!!]

Diet - July 20
Breakfast
Instant Oatmeal
Eggs
Lunch
Tuna Fish Sandwich with Olive Oil Mayo on Wheat Bread
Plain Baked Potato
Snack
Turkey Sandwich
Dinner
Grilled Chicken Salad with Olive Oil
Small piece of Raspberry Truffle Blizzard Cake (I know I shouldn't have)
Snack
Protein Shake pre-workout