BF2S Forums Workout Programs & Diet

I'm looking to change up the routine I posted quite significantly. I have a mate who's really fit and into all this and he's offered to sit down with me and write up a new routine. Once we get it sorted (hopefully tomorrow) I'll post it up here to see what you guys think.

Deadlifted 5x120kg today (265lbs) tried 130 (285lbs)  in my last set and could only get a half rep out of it (but my back was rounding too much so I dropped it..)

Back to training my shoulders and chest. It's been an uphill battle for my shoulder and the impingement I've had. I think I've managed to quell the pain enough to get on with my exercise. It's not being damaged anymore so I feel good.

Guys, you keep asking about food and what you can do for a meal, here's a fantastic meal with a LOT of protein in it and little fat/carbs. It's fantastic pre-workout or whenever you have time. It's quick and easy to cook. I love it.

Blowout Scrambled eggs with tuna

What you need:
3-4 eggs
Half a tin of tuna
Teaspoon of dijon mustard (or grainy mustard)
2 table spoonfuls of cheddar/gruyere grated cheese
Optional - dash of cream
Herbs
Seasoning

1. Crack eggs in bowl and beat. Season.
2. Add a knob of butter to a saucepan over a low heat
3. Add eggs to saucepan
4. About a minute in, add the cheese, the mustard and tuna - OPTIONAL, you can add herbs here as well
5. Stir for a bit, and then let it lump. Repeat for a consistent rough scrambled egg
5-1. If you want runnier scrambled egg, don't let lie and continue stirring to optional texture.
6. Once reached desired texture remove from saucepan and heat piping hot!

Optional additions can be two slices of toast with a little bit of butter if you want some carbs in the meal.

This meal is perfect any time of the day and is really easy to cook. I find that if you're patient and cook it on low it's a lot better than cooking the eggs on high, but if you're in a rush this can be done in 2-3 minutes.

Protein content: 18g for 3 eggs + 20g (half a tin of tuna, you can add the entire tin, but I feel it doesn't add much to the meal) + 7g for cheese.

You've got a total of 45g in one simple meal.

I usually do 4 eggs and 3/4 tin of tuna, so I actually get 24g + 30g + 7g = 61g of protein per meal.

Hope that helps

One note: Be creative. Use whatever you have at hand. I've made some very very awesome chicken breasts with chili grains or paprika and some cottage cheese at the side. Some stuff I've made sounds disgusting but is infact awesome to eat.

PrivateVendetta wrote:

Damn Zimm. That's the like the one good protein meal I already make that tastes great.

Also, try adding cottage cheese for a creamier taste.

I take cottage cheese at different times of the day just to vary my palate.

What part of your back is in pain? Did you have an accident or something?

Swimming would be a good thing to relax and get your muscles activated in your middle body. Also water running does magics to the lower back. It looks and feels silly as hell and it looks like nothing happens but it really works and helps plenty. After my second back surgery I started powering up my muscles with water running and it felt very good. The water doesn't let you do too fast movements so you shouldn't damage it more and eventually it shapes your movement after a while if and when you start with a wrong angle or position with your body. I recommend to try it. It's also good rehab if you have a knee injury.

I'm sure this has been covered a million times before, but I'm nearly out of protein, what should I get? I have PHD Pharma-Whey Strawberry flavour at the moment. It tastes pretty good, but is there better protein? I don't mind spending a little extra if it's going to be more effective, but I don't want to spend double the price either.

ghettoperson wrote:

I'm sure this has been covered a million times before, but I'm nearly out of protein, what should I get? I have PHD Pharma-Whey Strawberry flavour at the moment. It tastes pretty good, but is there better protein? I don't mind spending a little extra if it's going to be more effective, but I don't want to spend double the price either.

Well, the general consensus is that Optimum Nutrition 100% Whey Gold Standard (or whatever it's called, something like that) is the best standard protein supplement out there.

This is what Azeem has to say about all this:

Zimmer wrote:

Why are you looking at their actual site? You know they're naturally going to be more expensive than a dealer.

http://monstersupplements.com/store/p/4 … -ball.html

http://www.dolphinfitness.co.uk/en/opti … .2kg/16825

There you go.

ON is amazing, but Gaspari MyoFusion is just as good.

http://www.dolphinfitness.co.uk/en/gasp … .2kg/18583

And cheaper, and tastes just as good if not better. Has more protein per gram than ON. Best stuff around excluding BSN stuff (but that is very expensive).
All flavours are awesome, strawberry is great and so is chocolate peanut butter.

I've used ON for over a year, and I prefer Gaspari. The new ON stuff like the Platinum Hydro Whey
http://www.dolphinfitness.co.uk/en/opti … 5lbs/21197
Is incredible, but ultra expensive. Probably worth a try for a serious body builder, but nothing else.

Gaspari MyoFusion was runner up on best protein of the year last year on bodybuilding.com and it was just released last year. Shows you how good it is.

Up to you, but if you want to save some cash then get Gaspari. The two sites I showed you are 100% reliable. Used both regularly.

Ok I guess I'll just get the regular ON stuff. How are their flavours?

ghettoperson wrote:

Ok I guess I'll just get the regular ON stuff. How are their flavours?

ON is good.  I only get the rich chocolate.

I just bought a 2kg tub of Musashi. Aussie brand. Seems pretty good, anyone else have any thoughts on it?

ghettoperson wrote:

Ok I guess I'll just get the regular ON stuff. How are their flavours?

Flavours are great. Not as good as Gaspari or BSN, but still up there.

I feel that Chocolate gets sickly after a while. Fruit flavours always do it best for me.

I don't like the Chocolate Peanut Butter I ordered for MyFusion. That was a mistake. But it's not so much that it's a bad flavour, just that I don't like chocolate peanut butter lol.

Banana tastes great. Get strawberry next time.