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HeyMrWaters Full Training/Diet LOG!

IML Gear Cream!
8 week/2 months with EBT so far. First 4 weeks was natty dieting, so only 4 weeks of gear usage...so far :)

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i1h2j7.jpg
 
Glad you all got to see the results thus far, I am beyond pleased with what EBT has brought to the table and will continue to do my part also.

1-11-14
Normal same ole same ole low carb no lifting no cardio day. Going to do some fasted LISS first thing in the AM then have myself a nice little reward day. Not really craving anything....probably won't be anything special lol

Diet:
-omelet(mostly whites) and portobellos (olive oil)
-vanilla peanut butter Divine protein shake and almond butter
-chicken breast and broccoli (olive oil)
-salmon and broccoli (olive oil)
-salmon and broccoli (olive oil) *was feeling fishy today haha
-omelet (all whites) and almond butter

Next fasted weigh in on tuesday....going up baby (and a new gameplan soon woohoo).
 
Glad you all got to see the results thus far, I am beyond pleased with what EBT has brought to the table and will continue to do my part also.

1-11-14
Normal same ole same ole low carb no lifting no cardio day. Going to do some fasted LISS first thing in the AM then have myself a nice little reward day. Not really craving anything....probably won't be anything special lol

Diet:
-omelet(mostly whites) and portobellos (olive oil)
-vanilla peanut butter Divine protein shake and almond butter
-chicken breast and broccoli (olive oil)
-salmon and broccoli (olive oil)
-salmon and broccoli (olive oil) *was feeling fishy today haha
-omelet (all whites) and almond butter

Next fasted weigh in on tuesday....going up baby (and a new gameplan soon woohoo).


Killing it brother.

Going to be up late tonight finalizing your new plan, among others. Keep up the great work. Almost time to kick it up a notch.

I'm thinking 185 maybe 190 then cut you down.

Powered by EliteBodyTuneup.com using tapatalk.
 
Thanks guys!

Sunday 1-12-14
fasted LISS/ no lifting/ reward day

*just as a reminder, my reward day is the same as any other low carb day - with the exception of 2 meals being substituted for anything I want!
*woke up jogged my 3 miles then started my diet

Diet:
-biscuits/white gravy, cinnamon roll *reward meal 1 (one hell of a meal to eat after cardio huh lol I almost felt bad)
-divine chocolate dulce de leche protein shake with almond butter
-breaded/baked chicken tenderloins with corn,green beans, mashed taters *reward meal 2
-chicken and broccoli (olive oil)
-chicken and broccoli (olive oil)
-salmon and broccoli (olive oil)

Wasn't really craving anything crazy, so just ate whatever the Mrs. was eating also..which felt extremely strange lol it's been a long time since we actually ate the same foods haha.

13ygyhd.jpg


followed this recipe by the way - get a lot of cool ideas from this channel
Baked Garlic CHICKEN Recipe (Healthy/Bodybuilding) - YouTube

Alright now here's where its gets interesting !!

Starting tomorrow I will be on a new lifting split with new exercises, and a new diet - basically a whole new routine.

You all will still get about the same diet info and food porn lol but just know that my calories will be raised even higher now. This may cause a small amount of fat gain, or it may not. We won't know till we try it out and see what happens. Even if it does, it's okay because I still need to put on a good bit of muscle mass on my frame and even though I have been gaining steadily now with no extra fat, I need much more. It is very difficult to add a substantial amount of mass to your frame without a little fat to come along with it.

Now onto the new workout plan..I am going to put on more muscle mass and size than ever before. It is a prototype workout made by EliteBody and fined tuned to my body specifically and that is why I am not allowed to give out any of the fine details...just know that I am about to be seriously kicking some ass, and when I thought this first routine I was on was intense lol I hadn't seen anything yet. I will still post the lifts and split of the routine for y'all though, don't want to leave you guys too far out of the loop.

The goal is to GROW as much as possible this is why we are taking a more aggressive route ;)
andddd all of this kicks off tomorrow first thing in the AM and I couldn't me more excited. Weigh in on tuesday too! Y'all be good people.
 
Like ;)

Sent from my SAMSUNG-SGH-I337 using Tapatalk
 
Alright, new program, let's get it!

Monday: 1-13-14
chest-tris /high carb/ hiit cardio

Workout:
-Flat Dumbbell Bench
-Incline Barbell Bench
-Pec Dec
-Low Cable Cross-overs
-Skull-crushers
-Reverse Grip Pressdown

*straight from weight room into cardio room

Cardio:
-15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)

*high carb day

Diet:
-vanilla peanut butter Divine protein, oats, olive oil, banana *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana *post-workout
-ground chicken, white rice, broccoli, picante sauce
-lean ground beef, pasta, broccoli, tomato sauce
*snacked on 2 rice cakes with almond butter - needed some more carbs and healthy fats
-chicken breast, brown rice, broccoli creamy mushroom sauce
-omelet(all whites), red potatoes

Alright so first think you notice is that I am no longer on my MWF push legs pull split. That's right going into a more of a "bro-split" chest-tri/legs-abs/back-bi/delts-traps four days a week MTThF. This also added in a few new exercises and dropped the cardio down from 20 minutes HIIT to 15.

Although I won't be going into great detail on the new lifting regimen, I will put it out there that it really focuses on keeping the muscle under constant tension with certain I guess you would say "squeeze" techniques added in....and let me tell you guys it was TOUGH. After maxing out recently I felt pretty damn good about my strength but I left today with ego at all lol. On every lift I ended up dropping the weight much lower than I expected after a set or two, and for example on the barbell incline I ended up getting the wobbly arms quickly towards the end and needing a spot haha I'm telling ya brutal.

My chest pump was tremendous and painful, but the pumps in my tris were on a whole nother level. I'd be willing to bet it was the greatest pump I've ever achieved for that body part - and what a great thing to experience since I feel like that is one of my lagging bodyparts.

The diet is changed too. Since I'll be lifting 4 days a week now, I'll be upping my high carb days up to 4 total and the calories have been bumped up across the board also.
Due to some new circumstances in my life, I'll be lifting at 6AM, and that explains the pre and post workout shakes being my first two meals of the day. Let's keep it real....nobody feels like cooking eggs at 6 in the morning lol well I know I don't.

Overall great day for Mr Waters, extra food is always welcome :) fasted weigh in first thing in the AM - let's make some gains!
 
Keep it up man

-jwgibbons
 
Tuesday 1-8-14 legs-abs/high carb/ hiit cardio

Workout:
-7min of HIIT cardio (30 seconds max effort, 60 seconds moderate speed, repeat)
-Leg Extensions
-Normal Stance Squats
-Close Stance Leg Presses
-Lying Leg Curls
-Standing Calf Raises
-Hanging Leg Raises

*high carb day

Diet:
-vanilla peanut butter Divine protein, coffee, oats, olive oil, banana *pre-workout ("HWM Coffee" - will get into this in notes)
-vanilla peanut butter Divine protein, greek yogurt, banana*post-workout
-chicken breast, white rice, broccoli, picante sauce
-lean ground beef, pasta, broccoli, tomato sauce
*snacked on 1 rice cake with almond butter
-chicken breast, brown rice, broccoli creamy mushroom sauce
-omelet(all whites), red potatoes

Notes:
Another great gym session - fuelled by a new concoction pre-workout cocktail I had as seen as my first meal of the day. Throw everything in a shaker cup and you?re good to go! The piping hot coffee cooked the raw oats and I got my caffeine fix I needed at 5:15AM while the Divine protein is kinda like a super powered creamer lol. I know I know I'm a little crazy.

Like the new chest workout, this new leg workout was just as merciless. The really really cool part though was, these workouts are creating muscle pumps that I?ve never experienced before and as each set of squats passed, I could litteraly see my quads filling out my sweat pants as the blood rushed to the muscle. Freaking cool, that?s how I knew it was on like donkey kong haha.

Wanted to throw it out there that the constant back and forth up and down of the stairs to my office at work is a PITA lol At first it was like getting a good stretch and then as the day went on I was grasping the side rails going one step at a time hahah

Overall, I'm really liking this new program and I'm glad we upped the calories even higher because it is super energy consuming...evening naps will probably be a normal occurrence because by the end of the day I am DONE.

No weights no cardio, and low carb day tomorrow.
 
Wednesday 1/15/14
no weights/ no cardio/ low carb

Diet:
-Black coffee with vanilla peanut butter Divine protein and walnuts (yes protein in my coffee, I'm about to open up a bodybuilding starbucks lol - Divine is no joke)
-omelet(mostly whites) with portobello mushrooms (olive oil)
-chicken and broccoli (olive oil)
-chicken and broccoli (olive oil)
-salmon and broccoli (olive oil)
-omelet(all whites) and walnuts

*low days are pretty much the same as they were before, just bumped up the serving sizes of each meal for more cals. I like my clean foods :)

as always low days are boring......so I found a way to spice it up.......feast your eyes upon these beauties that arrived today !

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Try not to stare too long or you'll be wiping up drool......but damn are they purrrrrrrrrty or what?!?

Props to BR and the master of bushes.

(don't get too excited now though, they went straight to the fridge as I most likely won't be using them for a while - probably saving them for phase 2....the cut)
 
Thursday 1-16-14
Back-Bis/ HIIT Cardio/ high Carb

Pre-workout HMW coffee shake then off to the gym

Pull Workout:
-Reverse Grip Pulldown
-Reverse Grip Bent Over Rows
-Deadlifts
-Seated Cable Rows
-Barbell preacher curl
-Across the body Hammer Curls


Diet:
-vanilla peanut butter Divine protein, coffee, oats, olive oil, banana *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana*post-workout
-chicken breast, white rice, broccoli, picante sauce
-lean ground beef, pasta, broccoli, tomato sauce
-chicken breast, brown rice, broccoli, creamy mushroom sauce
*was out shopping with the fam, snacked on an apple
-omelet(whites and whole omega 3 eggs), red potatoes

Today's workout should be renamed "lat explosion." Jeez these workouts are creating the greatest pumps of my lifting career..its unreal.

.......internet is on the fritz and don't really care to go all into the day through my phone - will catch up with everyone tomorrow.
Still getting it and going strong! Delts-traps tomorrow!
 
Friday 1-17-14

dets-traps/ hiit cardio/ high carb

Pre-workout HMW coffee shake then off to the gym

Pull Workout:
-Seated Military Press
-Reverse Pec Dec
-Barbell Shrugs *behind back - not sure if this is how you guys do it also, but it was explained to me a long time ago that your traps are behind you so pin your chin to your chest and shrug from behind you also. Love the squeeze.
-Dumbbell Side Laterals
-Front Cable Rows

*straight from weight room into cardio room

Cardio:
-15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)

Diet:
-vanilla peanut butter Divine protein, coffee, oats, olive oil, banana *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana*post-workout
-chicken breast, white pasta, broccoli, tomato sauce
-lean ground beef, sweet potato, broccoli, hot sauce
-chicken breast, brown rice, broccoli, creamy mushroom sauce
-vanilla peanut butter Divine protein, rice cakes, almond butter *pre-bed

*all my sauces are plain, low in fat, and under 30 cals per serving. So no big deal at all - yes I'm bulking, but I like my calories from real food lol
*normally I opt to keeping it to two shakes a day and 4 whole meals, but just the way things ended up happening with the fam for our night together this is how it worked out ha.

Notes:
The pumps, blood flow, PAIN I'm getting from these lifts are unreal. It's blowing traditional weight training out the water - On every set when you are getting the wobbly shaky arms on the last few reps to where you can't even move anymore......you know failure and beyond is being hit.

Let me see how to put this into words without sound arrogant and d baggy.....I just feel "big." I know the test is just starting to kick in and it's not really a mental thing I don't believe, it's more of a hey when I look at myself I see a whole new person..and it's just hitting me. Yeah the pictures have been sweet, but I myself have finally accepted what I see in the mirror as a reality. (Took me long enough huh haha) All my clothes are fitting tighter in a more appealing way - guns are hugging the sleeves like never before(NEVER thought size L's would be fitting tightly), and just this feeling of being large and in charge lol. Heck even some of the "gym vets" you know the ones that are 45 now and have been lifting at same gym since 15 and consider it their territory - are all starting to acknowledge and head nod. Feels good man.
haha it's hard to explain and I'm sure it has something to do with the steady ~2 pounds a week I'm putting on but we are approaching uncharted territories for Mr Waters and I love it.

saturday low carb sunday reward day ;) and next weigh in tuesday!
 
What's up fellas.
Yesterday was a boring low carb day, wasn't really much to talk about.

Today, Sunday 1-19-14
is my low carb day with two reward meals.

Started the day off with my fasted 3 mile LISS jog, then got to munchin'. Worked hard all week and time to reward myself ;)
-omelet(mostly whites) and portobellos (olive oil)
-vanilla peanut butter Divine protein shake and almond butter
-sushi lunch with hibachi teriyaki chicken and extra veggies *reward meal 1
-single serving of pizza and a bag of dorritos *reward meal 2
-salmon and broccoli (olive oil) *was feeling fishy today haha
-vanilla peanut butter Divine protein shake and almond butter

Cardio jam of the day:
Creed - My Sacrifice (Video) - YouTube

Reward meal food porn:
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Currently prepping my meals for the week at the moment - here's a sneak at what I got going on so far!
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red potatoes and white rice
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broccoli and wheat pasta

Ezekial bread is in the freezer, and the chicken ground turkey ground beef and salmon are all cooking now!

Preparation is the key to Success.
 
Today was fun! Kept it really interesting with the diet, and getting a little better at the workouts. Can't complain about a thing :thumb:

Monday: 1-20-14
chest-tris /high carb/ hiit cardio

Workout:
-Flat Dumbbell Bench
-Incline Barbell Bench
-Pec Dec
-Low Cable Cross-overs
-Skull-crushers
-Reverse Grip Pressdown

*straight from weight room into cardio room

Cardio:
-15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)

*high carb day

Diet:
-vanilla peanut butter Divine protein, black coffee, oats, olive oil, banana aka HMW COFFEE *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana *post-workout
-chicken breast, white rice, broccoli, reduced sodium soy sauce
-96/4 ground beef pasta with whole wheat spaghetti, broccoli and tomato sauce
-chicken breast sandwich on ezekial bread with broccoli and creole mustard
-omelet(mostly whites), red potatoes, olive oil

Now that's a high carb day I could never get bored with. Really think EBT hit the nail on the head with this latest program, loving the variety(could switch up the veggies also but I'm a broccoli fiend).
Time is flying by its unreal...tomorrow marks the end of week 6 I believe.
Legs and a fasted weigh in, in the morning - I think it'll be another good one :)
 
Alright, new program, let's get it!

Monday: 1-13-14
chest-tris /high carb/ hiit cardio

Workout:
-Flat Dumbbell Bench
-Incline Barbell Bench
-Pec Dec
-Low Cable Cross-overs
-Skull-crushers
-Reverse Grip Pressdown

*straight from weight room into cardio room

Cardio:
-15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)

*high carb day

Diet:
-vanilla peanut butter Divine protein, oats, olive oil, banana *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana *post-workout
-ground chicken, white rice, broccoli, picante sauce
-lean ground beef, pasta, broccoli, tomato sauce
*snacked on 2 rice cakes with almond butter - needed some more carbs and healthy fats
-chicken breast, brown rice, broccoli creamy mushroom sauce
-omelet(all whites), red potatoes

Alright so first think you notice is that I am no longer on my MWF push legs pull split. That's right going into a more of a "bro-split" chest-tri/legs-abs/back-bi/delts-traps four days a week MTThF. This also added in a few new exercises and dropped the cardio down from 20 minutes HIIT to 15.

Although I won't be going into great detail on the new lifting regimen, I will put it out there that it really focuses on keeping the muscle under constant tension with certain I guess you would say "squeeze" techniques added in....and let me tell you guys it was TOUGH. After maxing out recently I felt pretty damn good about my strength but I left today with ego at all lol. On every lift I ended up dropping the weight much lower than I expected after a set or two, and for example on the barbell incline I ended up getting the wobbly arms quickly towards the end and needing a spot haha I'm telling ya brutal.

My chest pump was tremendous and painful, but the pumps in my tris were on a whole nother level. I'd be willing to bet it was the greatest pump I've ever achieved for that body part - and what a great thing to experience since I feel like that is one of my lagging bodyparts.

The diet is changed too. Since I'll be lifting 4 days a week now, I'll be upping my high carb days up to 4 total and the calories have been bumped up across the board also.
Due to some new circumstances in my life, I'll be lifting at 6AM, and that explains the pre and post workout shakes being my first two meals of the day. Let's keep it real....nobody feels like cooking eggs at 6 in the morning lol well I know I don't.

Overall great day for Mr Waters, extra food is always welcome :) fasted weigh in first thing in the AM - let's make some gains!

Fasted weight this morning....
178.6!
+1.2 from last tues


Sent from my iPhone using Tapatalk - now Free

Impressive weight gain! How is bf% holding up?

Sent from my SAMSUNG-SGH-I337 using Tapatalk
 
Killing it man! Shows that consistency goes a long way. I am following and hoping I can follow your lead.
 
Tuesday 1-21-14 legs-abs/high carb/ hiit cardio
As I said earlier fasted weigh in this morning was 178.6


Workout:
-7min of HIIT cardio (30 seconds max effort, 60 seconds moderate speed, repeat)
-Leg Extensions
-Narrow Stance Squats *notice how my stances flip flop from week to week
-Normal Stance Leg Presses
-Lying Leg Curls
-Seated Calf Raises *same here this flip flops also from seated to standing
-Hanging Leg Raises


*high carb day
enjoyed yesterday's diet so much I ate the exact same today .. Well I'm always eating they same foods lol but still


Diet:
-vanilla peanut butter Divine protein, black coffee, oats, olive oil aka HMW COFFEE and a banana *pre-workout
-vanilla peanut butter Divine protein shake, greek yogurt and a banana *post-workout
-chicken breast, white rice, broccoli and reduced sodium soy sauce
-96/4 ground beef pasta with whole wheat spaghetti, broccoli and tomato sauce
-chicken breast sandwich on ezekial bread with broccoli and creole mustard
-omelet(mostly whites), red potatoes, olive oil


Notes:
Going up and down the stairs at work post leg day is going to be the death of me lol


Joints are feeling good. I've never had any problems like injuries and such, but with all the intense lifting I think it would be normal to assume there would be some agitation but nope not the case here. Feeling great all the way around. Thank you deca ;)


Oh and I ended up burning the ish out my arm prepping my meals yesterday evening. Lol another reason why the Mrs. needs to go back to cooking my meals for me haha


Low carb no weights no cardio tomorrow gonna get some much needed rest.
 
Wednesday 1-22-14
Low carb / No lifting / No cardio

Got some much needed rest and relaxation today. Going to bed early tonight and then ready to hit back hard first thing in the AM.

Not sure if I went into my new low carb diet yet but here it is..

Diet:
-vanilla peanut butter Divine protein, black coffee, almonds
-omelet (mostly whites), greens, olive oil
-chicken breast, broccoli, almonds
-97/3 ground turkey, broccoli, avocado
-salmon, broccoli, olive oil
-vanilla peanut butter Divine protein shake, almonds

Pretty nice eh? I know I like it a lot. Although I was content and happy with the standard 'lean protein, veggie, olive oil' layout as before, all this variety makes me feel like I'm spoiling myself. What's a diet anyways? haha this is a way of life.
 
really coming along...looking great sir!
 
Thursday 1-23-14
Back-Bis/ HIIT Cardio/ high Carb

Pre-workout HMW coffee shake then off to the gym

Pull Workout:
-Close Grip Pulldown *
-Reverse Grip Bent Over Rows
-Deadlifts
-Seated Cable Rows
-Close grip EZ Bar curls *
-Incline Hammer Curls *

*a lot of my grips and stuff switch from week to week so you should notice if you really pay attention

Diet:
-vanilla peanut butter Divine protein, coffee, oats, olive oil, banana *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana *post-workout
-chicken breast, white rice, broccoli and reduced sodium soy sauce
-96/4 ground beef pasta with whole wheat spaghetti, broccoli and tomato sauce
-chicken breast sandwich on ezekial bread with broccoli and creole mustard
-omelet(whites and whole omega 3 eggs), red potatoes

*I like to keep my diet "internationally sound" lol. Got a little oriental(meal 3), little Italian(meal 4), little Cajun(meal 5), really a little bit of everything to keep the taste buds happy. Now I just need a carb friendly and low fat BBQ sauce and I'll be set! Aha but no I'm perfectly happy and fine with the set diet.

Two more intra workout swole shots for y'all (it's okay I needed the extra 5 seconds rest to take a picture between deadlift sets lol)

u4abana6.jpg

abyvemy3.jpg


I'm running out of adjectives to describe how tremendous these pumps I'm getting are. Haha they really are incredible and way beyond anything I've experienced before.

Before I end today's log I just wanted to ask everyone to send some positivity (thoughts prayers whatever your thing is) OSL's way.
Him and his family are going through a very serious hardship currently and can use all the support they can get.

He is far beyond a "coach" to me and I honestly do consider him family. Like I said, showing some love to him and his family would be wonderful and something I think we are all easily capable of doing.
Thanks everyone.


Sent from my iPhone using Tapatalk - now Free
 
Friday 1-24-14


dets-traps/ hiit cardio/ high carb


Pre-workout HMW coffee shake then off to the gym


Workout:
-Seated Military Press
-Reverse Pec Dec
-Barbell Shrugs *behind the back
-Dumbbell Side Laterals
-Front Cable Rows


*straight from weight room into cardio room


Cardio:
-15 minutes HIIT on eliptical (30 seconds max effort, 60 seconds moderate speed, repeat)


Just about the same diet again lol. Hey why fix something that ain't broken eh? Guess I'm just monotonous but I love the results :)


Diet:
-vanilla peanut butter Divine protein, coffee, oats, olive oil, banana *pre-workout
-vanilla peanut butter Divine protein, greek yogurt, banana *post-workout
-chicken breast, white rice, broccoli and reduced sodium soy sauce
-96/4 ground beef pasta with whole wheat spaghetti, broccoli and tomato sauce
-spicy pepper chicken with brown rice and greens
-omelet(whites and whole omega 3 eggs), red potatoes


Notes:
Not that I think my strength is already going up just from cycling through this new lifting routine twice, but comparing this weeks lifting to lasts - the weights are going up some on most lifts. Pretty positive it's just from my body adjusting to the new "techniques" and new-to-me lifting style, but even if its just an extra 10 on each side I'll take it. Once I get my form on everything locked down tight then I'll really be able to take note to strength changes.


Any of you guys get to the point that post workout you have trouble undressing?? lol All week (even on leg day trying to take off my pants balancing on one leg at a time) my clothes were giving me trouble....and if that's not bad enough after showering and trying to get back dressed is even worse! haha I'm not complaining though, I'm busting my ass and welcome it ..just think its funny :)


Quick workout, as always pump up the jams, get in do my thing and get out.


http://www.youtube.com/watch?v=3Lu8aAeXBwQ
 
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