tag:blogger.com,1999:blog-15041879299933133342024-03-05T19:23:47.207-08:00Bengali PrimeSaleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.comBlogger72125tag:blogger.com,1999:blog-1504187929993313334.post-62726613590821860002011-08-24T11:11:00.000-07:002011-08-24T11:14:41.111-07:00Wednesday O' Wendler<strong>Morning Workout @ 500 AM</strong>
<br />Bench Press (70%/80%/90%)
<br />140*3, 160#3, 180*4
<br />Incline Dumbbell Press
<br />3 Sets of 60*10
<br />Sitting Dumbbell Overhead Extension
<br />20*8, 25*6
<br />Close-Grip Tricep Pushdown
<br />60*10, 70*8, 80*6, 90*6
<br />Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-12187764037925011602011-08-05T06:38:00.000-07:002011-08-05T06:39:02.901-07:00Fit Fridays<strong><u>Morning Weigh-In = 214.0 lbs</u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-54668731554243710452011-07-31T11:08:00.000-07:002011-07-31T20:56:32.619-07:00Second (Or 3rd, 4th...) Chance Sundays<strong>Food Log:</strong><br />900 AM - Peri-Workout Shake of 1 scoop Chain Reaction w/1 Scoop Protein Powder w/10 Humapro & 5 Fish Oil Cap <br />(Cal = 350, Pro = 70g)<br />1130 AM - PWO Shake of 1 Scoop Whey w/2 Scoops Chain Reaction & 3 oz Blueberries w/10 Humapro & 1 Serving Oatmeal<br />(Cal = 700, Pro = 80g)<br />300 PM - 12 Oz. Tuna (Cal = 250, Protein = 50g)<br />600 PM - 10 oz Steak w/1 Teaspoon BBQ Sauce (800, pro = 55g)<br />1/2 TJ Veggie Pizza (400, pro = 5g)<br />Del Taco Mini Bean Burrito (300, pro = 5g)<br />730 PM - Pre-Workout (BCAA + 5 BCAA, pro = 25g)<br />900 PM - Post-Workout (BCAA + 5 BCAA, pro = 25g)<br /><strong>Total Calories = 2,800, Protein = 315g</strong><br /><br /><strong>10am Training Session (Shoulders/Triceps):</strong><br /><strong>Shoulders</strong><br />Dumbell Press: 40*15, 45*15, 50*15<br />Upright Rows: 70*8, 80*8, 90**<br /><strong>Triceps</strong><br />Bar Dips: 3 sets of 5 (Bodyweight Only)<br />Triceps Push Down (Using 3X & Triangle Bar): 3 Sets of 10 w/60 lbs<br /><strong>8pm Training Session (Back/Biceps):</strong><br /><strong>Back</strong><br />Close Grip Pull-Down: 120*10, 140*6, 160*6, 180*5, 120*8<br />Single Arm Hand Hammer Strength Row: 90*10, 90*8, 100*8 (Failed on 6 reps with left hand)<br /><strong>Biceps</strong><br />Alternating Sitting Dumbbell Curl: 25*10, 30*10, 35*10, 30*8Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-1178619840379267182011-07-30T19:05:00.001-07:002011-08-01T07:31:12.550-07:00Assess The Dip Dawg<u><strong>Morning Weigh In = 214.0 lbs</strong></u><br />This past weekend, I took the liberty of taking some measurements and photos.<br /><strong>Photo Links:</strong><br /><a href="http://www.5050film.com/sudip/072911/Before_After_Biceps_072911.jpg">http://www.5050film.com/sudip/072911/Before_After_Biceps_072911.jpg</a><br /><a href="http://www.5050film.com/sudip/072911/Before_After_Front_072911.jpg">http://www.5050film.com/sudip/072911/Before_After_Front_072911.jpg</a><br /><a href="http://www.5050film.com/sudip/072911/Before_After_Side_072911.jpg">http://www.5050film.com/sudip/072911/Before_After_Side_072911.jpg</a><br /><a href="http://www.5050film.com/sudip/072911/Before_After_Triceps_072911.jpg">http://www.5050film.com/sudip/072911/Before_After_Triceps_072911.jpg</a><br /><strong>Measurements:</strong><br />Neck = 16"<br />Chest = 44"<br />Shoulders = 52"<br />Waist = 37.75"<br />Right Arm = 16"<br />Right Upper Leg = 24.5"<br />Right Calf = 16"<br /><br />As compared to my measurements in late May (60 days ago approximately), I have only decreased a 1/4" at the waist. This is not surprising, as the waist measurement is often the last to decrease significantly with changes of body composition. My ultimate waist goal (as measured at the navel) is 33" or less, which would make wearing 32" Jeans a cinch (pun intended). My other measurement deltas were more signficant.<br />Neck: .5" decrease<br />Chest: 1.5" decrease (I tend to hold a lot of fat there currently, so this is a favorable change)<br />Shoulders: 3" increase (My shoulders tend to respond very well to weight training)<br />Arm:16" (Decrease in .125")<br />Upper Leg: 24.5" (Decrease in .5")<br />Calf: 16" (New Measurement)<br /><br />Although I lost some size in my arms and upper leg, I'm not too concerned as I haven't trained legs (am starting to incorporate regular leg training from this week), and my arms are stronger than they were. As far as the scale measurement, I'm down a few pounds, but believe that I may have lost more fat than a scale would indicate as I feel that I may have put on a few lbs of muscle, evidenced by my steadily increasing strength. Time to take it up a notch- IT'S GO TIME!Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-89161039171851726432011-07-30T08:31:00.000-07:002011-07-30T20:19:18.526-07:00A New Day<strong><u>Food Log</u></strong><br />630 AM - Pre-workout: BCAA's (10g) + 10 Humapro (Pro = 55g)<br />930 AM - PWO: BCAA's (10g) + 2 Scoops Chain Reaction + 10 Humapro (Cal = 350, Pro = 55g)<br />1200 PM - 1 Container Nonfat Cottage Cheese w/3 Fish Oil Caps + 3 oz Blueberries (400) & Eating Right Cashew Chicken (300)<br />Cal = 700, Protein = 75g<br />400 PM - 4 Soft Boiled Eggs (350, Protein - 30g)<br />700 PM - Chicken Salad w/Avocado (Cal = 650, Pro = 45g)<br />800 PM - 5 Humapro (Pro = 25g)<br /><strong>Total Calories = 2,150, Protein = 285 grams</strong><br /><strong>Training @ 700AM -</strong><br />Incline Dumbell Press: 60/65/70*8, 75*5<br />Flat Bench Press: 175*5, *4, *3, *3Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-88621881775539208742011-06-09T12:42:00.000-07:002011-06-09T17:26:42.540-07:00Feed The Fat Day<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxwU6eJtT9dl4KHg6YAiMMIiZ_JysFD0aQYC0oJlufJUWJarh8KGT1Yq0gWvCRUVNC0hqJLSXAqmsKFIS08dTbY0bnBGP5qBFO4GQWH7bPUuHB7fZE3BudN56WW0RolXV17pIUHefWmMUq/s1600/Salad.JPG"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 239px; FLOAT: left; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5616380832450043842" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxwU6eJtT9dl4KHg6YAiMMIiZ_JysFD0aQYC0oJlufJUWJarh8KGT1Yq0gWvCRUVNC0hqJLSXAqmsKFIS08dTbY0bnBGP5qBFO4GQWH7bPUuHB7fZE3BudN56WW0RolXV17pIUHefWmMUq/s320/Salad.JPG" /></a><br /><br /><div>As today is not a training day, as per my "Lean Gains" protocol, I shall be eating at less than maintenance in the range of 500 - 1000 calories. I estimate my daily maintenance calories at approximately 2,500 per day. As such, I will strive to eat between 1,500 - 2,000. I am currently on campus, and just broke my 18 hour fast (630pm - 1230pm next day) with 2 Carl's Junior Turkey Burgers. Although I am not low carb on my off days per se, I will strive to keep my carbs under 100 grams. This will ensure a lower level of insulin, whilst keeping me out of ketosis (my lower limit is 50 grams).<br /><strong>Meal 1 @ 1230PM</strong><br />2 Carls Junior Turkey Burgers (Cal = 1,000, Carbs = 90g , Pro = 60g)<br />As I am close to my 100g CHO daily limit, I will likely have a salad for dinner with a lot of meat/eggs, while trying to keep caloric load at a reasonable 600-700 calories. Finally, I will join my buddy for a drink, and will stick to 1 straight spirit drink with no mixer. I shall update this blog in the morning regardless as to what I ate exactly.</div><br /><div><strong><u>500pm Update</u></strong></div><br /><div>For dinner, I held strong and made a salad from the UCLA Dining Cafeteria- It has several ounces of chicken, tuna, and also has a side of cottage cheese and some chopped ham. I guess-timate that this salad has about 600-700 calories at most. Pasted below is the photo from my I-Phone.</div><br /><div>Salad (Cal - 650, Protein = 40 grams)</div><br /><br /><br /><div></div>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com1tag:blogger.com,1999:blog-1504187929993313334.post-13977248664199453472011-06-08T12:32:00.000-07:002011-06-08T18:27:00.405-07:00Pushing Through the Plateau<strong><u>Morning Weigh-In = 214.2 lbs</u></strong><br />After many days of weigh-ins, I have finally broken through the barrier. In fact, I have pushed through significantly, and almost made it down to 214. As today is a training day, I will eat a higher carb diet, at least initially post workout. In addition, my calories will be on higher range like yesterday.<br /><strong><u>Training Session (Shoulders/Triceps/Biceps)</u></strong><br /><strong>Shoulders</strong><br />Barbell Shoulder Press (Sitting)<br />135*5, 135*5, 145*5, 155*3 (Increase in 1 rep at 155 lbs from previous shoulder workout)<br /><strong>Triceps</strong><br />Close Grip Bench Press<br />135*5, 155*5<br />Hammer Strength Dip Machine<br />180*8, 230*8, 260*6, 280*6 (Up 10 lbs from last workout in last set for same rep number)<br /><strong>Biceps</strong><br />Alternate Dumbbell Curl (Sitting)<br />25*8, 30*8, 35*8, 40*8, 45*4<br /><br /><br />PWO Lean Gains Meal @ 1200pm:<br />1 Trader Joes BBQ Chicken Pizza (Cal = 1000<br />Protein Shake & 6 Fish Oil Caps (200)<br />Total Meal Cals/Protein = 1,200/90 grams<br />Non-fat Cottage Cheese with Strawberries (Cal = 350, Protein = 55 grams)<br />Meal 3 @ 600pm<br />1 12oz TJ Ribeye Steak & Side of Brussell Sprouts & Okra (Cal = 1,350, Protein = 65 grams)<br />Side of Anusha's Famous Mac & Cheese (Cal = 300)<br /><strong><u>Total Calories = 3,200 (Protein = 210 grams)</u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-18460759050637092642011-06-07T00:00:00.000-07:002011-06-07T17:57:48.359-07:00Deficit Day<strong><u>Morning Weigh-In = 215.6 lbs</u></strong><br />I will be following an IF style diet from here on out, where I will be cycling my macronutrients and calories on training and non-training days. I will elaborate on this protocol much further in about a week or two after my final examinations. Calories on training days will approximate 2500 - 3000, and calories on non-training days will be 1800 - 2200. I realize that this is a rather large range, but I will narrow it to a much narrower band once I find out which levels work best to optimize fat loss and strength gains.<br />Pre-Workout Meal @ 1100am- 1 Scoop Protein Powder (Cal = 150, Protein = 25g)<br /><strong><u>Training @ Noon (Chest)</u></strong><br /><strong>Hammer Strength Incline Press</strong><br />2 set of 180*6<br /><strong>Bench Press</strong><br />155*5, 165*5, 175*4<br />Post-Workout Meal @ 100pm<br />1 Bowl Cereal w/nonfat milk (Cal = 250)<br />1 Bagel w/cream cheese, onions, avocado, and 1 SB egg (Cal = 500)<br />PWO Protein Shake w/5 Fish Oil Caps (Cal = 330)<br />7 oz. pork chops marinated with brown sugar (Cal = 320)<br />1 Serving Ice Cream (Cal = 350)<br />Total Meal Calories = 1,700 (1,850 thus far)<br />Final Meal @ 600pm<br />1 10 Oz TJ Ribeye Steak & Side of Brussell Sprouts (Cal = 1150)<br /><strong><u>Total Calories = 3,000</u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-59853679095941632032011-06-06T17:18:00.000-07:002011-06-06T23:07:13.858-07:00Another Day On The Lean Train<strong>NO TRAINING SESSION</strong><br />Meal 1 @ 800am- 2 pieces CPK Chipotle Chicken Pizza (Left-overs) & 1 Bowl Raisen Oats (Cal = 650)<br />Meal 2 @ 1100am- Panera Thai Chicken Salad & Apple (Cal = 500)<br />Meal 3 @ 100pm- Side of Veggies (Okra, Cal - 150)<br />Throughout Day- Coffee w/Milk (Cal - 150)<br />Meal 4 @ 700pm- Panera Cobb Salad & Apple (Cal = 550)<br />Meal 5 @ 1000pm- 3 Small TJ Pork Chops & Side of Brussell Sprouts (Cal = 400)<br /><strong><u>Total Calories = 2,400</u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-59828960907644693532011-06-05T21:33:00.000-07:002011-06-05T21:45:04.201-07:00Saturday Night Fever = Saturday Night FailureAlas, last night did not go as planned. Although I held strong until the evening, I went a bit off the rails and had several beers, a few glasses of wine, some ice cream, etc. Although not a TOTAL disaster, I still had upwards of 3,800 calories yesterday (guesstimate). I admit my mistake, and will push forward! Today, Anusha & I had planned a date night. Our favorite restaurant in town was closed, so we had to go the 2nd best place- Sadly, it is CPK! I ate very light before dinner, and enjoyed myself quite liberally with Anusha in the evening-<br /><br />Meal 1 @ 100pm-<br />1 Eating Right Beef w/Veggies (240 Cal) + 1 Can Tuna (100 Cal) + 1 Scoop Protein Powder (160 Cal) = 500 Cal<br />700pm Dinner @ CPK<br />2/3 Chicken Chipotle Pizza (800 Cal)<br />2/3 Spinach Artichoke Dip (600)<br />1 Pint Sam Adams (250)<br />1/2 Tiramisu (350)<br />Total CPK Dinner Calories = 2,000<br /><strong><u>Total Daily Caloric Amount = 2,500</u></strong><br />Although I was higher than I wanted (initial goal = 2000 for day), I wasn't much above maintenance and I'm happy that I maintained a semblance of self-control at dinner. In the past, I definitely would have opted for several slices of bread with butter, and probably an additional beer. By even these minor abstentions, I was able to cut down close to 1,000 calories from normal. My plan for tomorrow is to train early in the morning, and keep my daily caloric target equal to about 2,000 calories.<br /><strong><u></u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-22028227112120998862011-06-04T07:52:00.000-07:002011-06-04T08:01:30.846-07:00Saturday Night Fever<strong><u>Morning Weigh-In = 215.8 lbs</u></strong><br />Today, I plan on eating o2 small meals before dinnertime.<br />Meal 1 @ Approx 11am- Nonfat Cottage Cheese w/Fish Oil Caplets (Cal = 350, Pro = 56g)<br />Meal 2 @ Approx 230pm- 2 cans Tuna (Cal = 300, Pro = 50g)<br />In addition, I plan to have some coffee throughout the day with a bit of cream (Cal = 50). In the evening, I will be attending Anusha's annual end of year party with her fellow residents, where there is an open bar, appeteizers galore, and the distinct possibility of ad libitum eating... I plan to stick to spirits (Think Scotch on Ice) and in doing so, plan to limit myself to 4 or 5 shots (Max Cal = 500). In addition, I plan to refrain from any appetizers or bread during my meal, and will only eat the steak<br />that I ordered plus side salad. If I deviate from this, it will be noted in my log entry tomorrow. This is in sharp contrast to last year's party, in which I imbibed over 1,000 calories from booze, along with eating everything in site, include the hotel valet.<br /><strong>Evening Caloric Estimation:</strong> Booze (500) + Salad (100) + Steak (700)<br /><strong><u>Total Daily Caloric Estimation: 2,000</u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-6538735928394340802011-06-03T08:44:00.001-07:002011-06-04T08:10:09.944-07:00Fit Fridays<strong><u>Morning Weigh In = 215.2 lbs</u></strong><br />Meal 1 @ 900AM- Turkey Chili (Cal = 500, Pro = 40g)<br />Meal 2 @ 1200PM- Eating Right BBQ Pizza (Cal = 350, Pro = 20g)<br />PWO Shake @ 200pm- Protein Shake (Cal = 350, Pro = 30g)<br />500 Snack- 1 Brownie (Cal = 350)<br />Meal 3 @ 700pm- Cauliflower Curry & Chicken Salad (Cal = 700, Protein = 40g)<br /><strong><u>Total calories = 2,250 (Pro = 130g)</u></strong><br /><br /><br /><strong><u>Training Session (Legs/Calves)</u></strong><br />I did a very abbreviated leg workout today- Partly because I rarely train legs (although I have recently committed to a regular routine) and wanted to mediate postworkout muscle soreness. In addition, as I am inherently lazy when training legs, I know that I can get away with less as it is a "new" bodypart, and will potentially grow and become much stronger early on as it has had very little training in the past.<br /><strong><u>Squats</u></strong><br />3 sets of 5*135<br /><strong><u>Single Leg Press</u></strong> (Leg Press Sled, but using each leg independently- This minimized lower back strain and rounding of the back)<br />2 Sets of 180*5<br /><strong><u>Sitting Calf Raise</u></strong><br />3 sets of 5*50Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-57942640521787041122011-06-02T10:31:00.000-07:002011-06-03T00:04:36.896-07:00A Little This, A Little That<strong><u>Morning Weight = 216.0 lbs</u></strong><br />Meal 1 @ 700am: 5SB Eggs (Cal = 400, Pro = 30g)<br />Meal 2 @ 1030am: PWO Shake (Cal = 300, Pro = 30g)<br />Meal 3 @ 100pm: Nonfat Cottage Cheese w/fruit (Cal = 400, Pro = 56g)<br />Meal 4 @ 430pm: 2 Cans Tuna (Cal = 300, Pro = 60g)<br />Meal 5 @ 800pm: Chicken Salad with walnuts (few) & 1/4 Avocado (Cal = 550, Pro = 34)<br />Meal 6 @ 1200am (Post Training): Eating Right Chicken Stir Fry Meal (Cal = 250, Pro = 20g)<br /><strong><u>Total Calories = 2,200 (Pro = 230g)</u></strong><br /><u><strong></strong></u><br /><strong></strong><br /><br /><strong>Training Session (Chest/Shoulders/Triceps):</strong><br /><strong>Smith Machine Barbell Bench Press</strong><br />2 Sets of 135*8 (Warm-Up), 185*5, 205*3, 215*2.5 (Failed on 3rd rep halfway up)<br /><strong>Flat Dumbbell Press (3x)</strong><br />60*10, 30 sec rest, 60*10, 30 sec rest, 60*7 (To Failure)<br /><strong>Barbell Shoulder Press</strong><br />2 Sets of 135*5<br /><strong>Close Grip (Triangle) Triceps Push-Down (4x)</strong><br />60*10, 30 sec rest, 60*10, 30 sec rest, 60*10, 60*7 (To Failure)<br /><strong>Hammer Strength Dip Machine (4x)</strong><br />As you can see, any exercise label #x simply denotes the same weight that I will do for that many # of sets, with a 30 sec rest in between sets. I will increase the weight the following workout when I can complete all sets to 10 reps...<br /><strong>180*10 (First 3 sets), 4th set to failure @ 7 rep</strong>s<br /><br /><strong><u>Traing Session #2 (Ancillary Sets To Am Workout)</u></strong><br /><strong>Barbell Bench Press</strong><br />155*5, 175*2, 155*6<br />Barbell Shoulder Press<br />95*10, 30 sec rest, 95*5, 30 sec rest, 95*5<br />Evidently, I was clearly fatigued from this morning's workout. In hindsight, I probably should have skipped the evening session!<br /><strong><u></u></strong><br /><strong><u></u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-30869141290430703642011-06-01T07:55:00.000-07:002011-06-01T20:04:30.064-07:00Staying on Track<strong><u>Morning Weight = 215.6 lbs</u></strong><br /><em>No Training Session Today</em><br /><em></em><br /><strong><u>Food Log</u></strong><br />Meal 1 @ 900AM: Protein Shake (Cal = 500, Protein = 48g)<br />Meal 2 @ 1200PM: Cottage Cheese w/fruit (strawberries) (Cal = 400, Protein = 56g)<br />Meal 3 @ 400PM: Cliff Bar & Protein shake (Cal = 450, Pro = 36g)<br />Meal 4 @ 630PM: 1/2 Order of Chilaquiles (Cal = 500, Pro = 20g)<br />Snack @ 800PM: 2 SB Eggs (Cal = 150, Pro = 15g)<br /><strong><u>Total Calories = 2,000 (Protein = 175g)</u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-79306801712500036102011-05-31T12:16:00.001-07:002011-06-01T00:38:15.401-07:00Back To Training Back<strong><u>Morning Weight = 215.8 lbs</u></strong><br />As I am entering crunch time for finals studying, I will keep my posts very concise, but informative. I should be back to my more loquacious verbal self in about 2 weeks after I finish my exams.<br /><strong><u>Training Session #1 (Back)</u></strong><br /><strong>Hammer Strength Hi-Rows (4x Style)</strong><br />Warm up with 90 lbs (2 sets of 8)<br />Work Sets (180*10, 180*10, 180*6, 180*6)- last 2 sets to failur<br /><strong>Reverse Grip Lat Pull-Down W/Bar</strong><br />140*10, Rest 30 Sec, 130*10, Rest 30 Sec, 120*10<br /><strong>1 Set of Triangle Grip Lat Pulldown</strong><br />140*8<br />The 4x on my HS Rows and first few sets of pull-down were extremely taxing. I would have liked to have trained longer, but I needed to get back for some errands and also get going on my classwork.<br /><strong><u>Training Session #2 (Additional Back & Quick Biceps)</u></strong><br /><strong>Assisted Pull-Ups (Fatigue from AM workout was evident)</strong><br />70lbs Assist*5, 90lbs Assist*5, 90lbs Assist*5<br /><strong>Hammer Strength Rows</strong><br />3 Sets of 180*8 (Alternated Hands)<br /><strong>Alternate Dumbbell Curls (Sitting)- </strong>I did just 1 set of biceps, as I am doing a full 4x biceps training session on Saturday.<br />30*10, 35*8, 40*6<br /><strong><u>Meals:</u></strong><br />700AM: Pre-Workout Carb Meal<br />1 Bagel with 2 tablespoons Cream Cheese with 1/4 Avocado, Chopped Tomatoes, and Sri Racha Sauce (Calories = 450)<br />930AM: PWO Protein Powder (300 Cal, Pro = 30g)<br />1200PM: Avocado Turkey Burger (Est Cal = 550)<br />300PM: Shared 1/2 Small Popcorn At Movies With The Wifey (Est Cal = 350)<br />600PM: Cottage Cheese w/Fruit (Cal = 400)<br />1200AM: PWO Protein Shake (Cal = 300)<br /><strong><u>Total Calories = 2,350</u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-3964515604521539282011-05-30T13:11:00.000-07:002011-05-30T18:35:30.279-07:00A Bit of a Brownie830AM: 1 Small Brownie (300 Calories)<br />1200PM: Cottage Cheese With Blueberries (350) & 2 Mini-Potatoes With Light Butter/Pepper (120) & Kettle Korn (80)<br />200PM: 1 Granola Bar (170 Calories)<br />300PM: 6 SB Eggs (450 Calories)<br />630PM: 16 oz Boneless TJ Pork Chops (600 Calories)<br /><u><strong>Total Calories = Approximately 2,100 </strong>(Protein = 200 grams)</u><br /><br /><br />Training- Cardio Session @ 11AM<br />35 Minutes of Steady State (Walking @ 3.5 mph & 3.0 Incline, Total Calories Burned = 150 Calories)Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-27859788711715641882011-05-29T11:48:00.001-07:002011-05-29T21:39:46.761-07:00Trailing Even With 3XMeal 1 @ 1000AM- 6 SB Eggs (Calories = 420, Pro = 40g)<br />Meal 2 @ 100PM- Nonfat Cottage Cheese with Strawberries (Calories = 380, P = 56g)<br />Meal 3 @ 800PM- 1 TJ Rib-Eye Steak (Calories = 1,000, P = 60g)<br />Meal 3 @ 1000PM- PWO (Post Workout) Protein Shake (Calories = 300, P = 40g)<br /><strong><u>Total Calories = 2,100</u></strong><br /><strong><u></u></strong><br /><strong><u>Training Session #1 (Chest)</u></strong><br />I was weaker than last Sunday's training session, but also did 4x traing for 2 exercises after my primary. I call it 3x because<br />my chest was failing so miserably after my 2nd exercise, that I stoppped after my 3rd set. My fatigue was even more noticeably present when I tried pressing on the Hammer Strength Incline with a weight that I can normally knock 10 reps out on and I could <em>barely</em> do even 2 reps!<br /><strong>Smith Machine Bench Press</strong><br />135*8, 185*5, 205*3, 215*2<br /><strong>Flat Dumbbell Press (3x)</strong><br />60*10, 60*9, 60*6<br /><strong>HS (Hammer-Strenght) Incline Press</strong><br />180 * 2<br /><strong>Pec Dec (4x, started at 80 lbs, but increased to 110 lbs as this was too light)</strong><br />80*10, followed by 3 sets at 110*10<br /><br /><strong><u>Training Session #2 (Shoulders/Triceps)</u></strong><br />Although I was consider 4x type training for this workout, I utilized heavier sets and longer rest times, except for my 2nd exercise on shoulders. I did only 2 exercises for each of the bodyparts.<br /><strong><u>Shoulders</u></strong><br /><strong>Shoulder Press (Free Weight Bar)</strong><br />135*5, 135*5, 145*5, 155*2 (To Failure)<br /><strong>Lateral Row (Bent Armed, 4x style)</strong><br />4 Sets of 20*10<br /><u><strong>Triceps</strong></u><br /><strong>Close Grip Bench Press</strong><br />3 Sets of 135*8<br />Hammer Strength Dip Machine<br />180*10, 270*5, 270*5<br />Overall, a great day with regards to both training and nutrition.<br /><br /><strong><u></u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-65122761930715564642011-05-26T13:27:00.000-07:002011-05-27T09:05:51.889-07:00A Little Mistake Is Better Than A Big One<strong><u>Morning Weigh-In</u> = 216.9 lbs </strong><br /><strong></strong><br />Yesterday, I stayed on point with regards to my diet, EXCEPT for a 1030pm ice cream craving that I cavedin to- But as I said, I managed my portion at 500 calories- In the past, I might have had even more, with a follow-up of a bowl of cereal and cashews.<br />Meal 1 @ 9am: 4 SB Eggs (300 Calories/25g protein)<br />Meal 2 @ 100pm (Post Workout): 2 Scoops Protein Powder + Yogurt Parfait (500 Calories/47g protein)<br />Meal 3 # 4pm: Chicken Salad w/Walnuts & Avocado (600 Calories/50g protein)<br />Meal 4 @ 8pm: 10 oz TJ RE Steak (1,000 Calories, 60g protein)<br />Cheat Meal @ 1030pm: Ice Cream (500 Calories)<br /><strong><u>Total Calories = 2,900 (182g protein)</u></strong><br /><br /><br />I did a short, and intense shoulder training workout in the afternoon yesterday, focusing on presses for shoulders.<br />Smith Machine Shoulder Press:<br />135*8, 145*5, 155*5, 165* 4-ish (I failed about 1/2 way up the 5th rep)<br />Dumbbell Shoulder Press: (This set was extrememly hard- I was very taxed from the SM press)<br />65*5<br />Military Shoulder Press: (Same as Smith, but Free-Weight)<br />115*5, 135*3 (To Failure)Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-20644841864184029762011-05-26T00:40:00.000-07:002011-05-27T09:09:39.119-07:00MBA Class Weekend Survival<strong><u>Morning Weigh-In = 216.2 lbs</u></strong><br />Yesterdays Food Log:<br />Meal 1 @ 10am - 4 SB Eggs + 2 Chicken Patties (Calorie - 600, Protein = 76 grams)<br />Meal 2 @ 3pm- Fast & Easy Beef Fajita w/Veggies (Calories - 500, Protein = 60 grams)<br />Meal 3 @ 7pm- 1 10oz Trader Joes Rib Eye Steak (Calories - 1o00, Protein = 65 grams)<br />Meal 4 @ 1230am (Post Workout)- 2 Scoops Muscle Meals Protein Powder (Calories - 300, Protein = 30 grams)<br /><strong><u>Total Calories = 2,400 (Protein = 231 grams)</u></strong><br /><br />As yesterday was a training day, I upped my calories a bit from the traditional 1800 - 2000 range.<br />I did a late night workout- Although I originally was going to train back & biceps, I decided to do only biceps as I was exhausted upon arrival (1130pm) and my back was still quite sore from last Sunday's workout.<br />I trained POF style- I did 2 excercises via the POF method (4 sets, with 30 seconds rest between each, using the same weight for 10 reps, with last set going to failure- Increase weight when all 4 sets can be done for 4 reps). After 8 POF sets, I did 3 random sets for what I was feeling at the moment. Overall, a great biceps workout.<br /><br />Alternate Sitting Dumbell Curl:<br />30*10, 30*10, 30*10, 30*6<br />Preacher Curl (Plate Loaded Machine):<br />45*10, 45*10, 45*10, 45*10<br />2 Sets of Standing EZ Bar Curl:<br />60*8, 75*6<br />Final Set of Alternating Incline Dumbbell Curl:<br />25*10<br />The next few days will require me to be at UCLA for my MBA class weekend. I may sneak in a training session this morning before I go, but I will not have access to a scale again until Sunday morning. I will attempt to update my blog on Friday and Saturday mornings while I'm there.<br /><br /><strong><u>PHOTOS</u></strong><br />My good Asian Amigo Jon Leong has been gracious enough to upload some photos to his site. I will use photos as an additional motivator/metric/progress tracker along the journey. As you can see, the current shots involve me in various shirted poses- I felt it unneccessary for you to need to visit your friendly neighborhood Opthamologist this weekend to save your eyesite, saving the sans shirted shots for another time.<br /><br /><strong>The link to the parent directory- </strong><br /><a href="http://www.5050film.com/sudip/052611/">http://www.5050film.com/sudip/052611/</a>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-48851288977340978632011-05-25T07:36:00.000-07:002011-05-25T08:02:26.916-07:00Betting The Bengali<strong>Morning Weigh-In = 217.6 lbs</strong> (After being 216.4 last Thursday morning, I am up 1.2 lbs after 6 days, 4 of which were very poor eating days. I calculated that during these 6 days I had a surplus of approximately 6,000 calories, many of which were in the form of alchol, which tends to even further negatively impact my WL goals). I have set a mini-target of 215 lbs for next Saturday of June 4th, which is Anusha's annual work party. I have little distractions (food wise) until then, which should allow me to eat "clean" for the next 10 days. Assuming a loss of .26lbs/day (Avg 1.82/week), I should attain my goal and be able to let loose (both for my diet and my suit) the weekend after next!<br /><br /><strong>ESTABLISHED BETS:</strong><br />I have recently made 2 bets, 1 with a very close friend, and the other with a work colleague. To the more minor (and less humiliating if I lose) bet.<br /><br />#1) With my former workplace colleague- we are doing a simple BL contest in which the person who loses the most weight <em>as a percentage of their starting bodyweight </em>within 13.5 weeks (Today marks day 1, and contest end date is Monday, August 29, 2011) shall be crowned victor- winner shall receive bragging rights and a Happy Hour/Dinner for themselves and their spouse.<br />That's right Anusha- we'll be drinking some serious beer on Mr. PE come end of summer time.<br /><br />#2) With my Asian Hulk pal Jon Leong, to whom I've lost 2 bets already- Very Simple:<br />Acheivement: 195 lbs and 275lb max or greater on the bench press (either free weight or Smith)<br />Deadline: December 3, 2011<br />Winner Receives: 3 Blue-Ray DVD's from this upcoming summer's many possible blockbuster hits (I am doling for Fast Five, Captain America, and the last HP movie)<br />Loser Receives: An insurmountable verbal beatdown and a lifetime of taunting<br /><br />I have approximatley 27 weeks to meet the WL goal, which equates to an avg loss need requirement of .84lbs/week. In addition, I will have to significantly increase my strength, as I estimate my 1 rep free weight max at only 230 lbs.<br /><br /><strong>FINALLY, TRACKING:</strong><br /><strong></strong><br />In addition to monitoring my strength and weight-loss, I have decided to take my measurements, and re-evaluate them at periodic (i.e. Every 6-8 weeks) intervals. The measurements were taken yesterday (non-training day so as to not exaggerate results) afternoon.<br /><br />Chest: 45.5"<br />Neck: 16.5"<br />Shoulders: 49"<br />Right Biceps: 16.125"<br />Right Fore-arm: 12.125"<br />Right Leg (Mid-point between Hip & Thigh): 25"<br />Waist (Measured at Belly Button): 38"Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-53894563682411258792011-05-22T12:46:00.000-07:002011-05-22T12:58:09.591-07:00Bengali Prime Back OnlineAfter an approximate 3 month hiatus, BP is online again- I will have more detailed posts in the future once I get through final exams, but watch for a post this Wednesday regarding TWO bets that I've made, plus measurements, weigh-in, and perhaps even photos (yikes).<br /><br /><strong><u>Morning Training Session</u></strong><br /><strong><u></u></strong><br /><strong>Chest</strong><br />Smith Machine Bench Press:<br />135*10, 155*10, 185*8, 205*3, 215*3, 185*8<br />Incline Dumbbell Press:<br />65*5, 65*5, 70*5, 75*2 (Left Shoulder Failed in this set)<br /><strong></strong><br /><strong>Back (Pull-Ups Only)</strong><br />Assisted Pull Up:<br />80 Pound Assist * 8<br />70 Pound Assist (1 set *8, next set *7)<br /><strong></strong><br /><strong>Triceps</strong><br />Assisted Bar Dips:<br />40 lb Assist, 8 reps<br />30 lb Assist, 8 reps<br />20 lb Assist, 8 reps<br />10 lb Assist, 5 reps<br /><br />Sitting Single Arm Overhead Triceps Extension:<br />25 *8, 25 *8, 30lbs last set with right hand * 6 , left hand 3rd set with 25lbs *6<br /><br />Close Grip Bench Press (Smith Machine):<br />155*8, 185*3, 185*3<br /><strong></strong><br /><strong>Legs (Squats Only)</strong><br />Bum To The Ground<br />135*8, 135*5, 135*3<br /><strong></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com1tag:blogger.com,1999:blog-1504187929993313334.post-19623548487919165272011-03-01T07:26:00.000-08:002011-03-01T07:28:54.184-08:0010 Months till 2012Morning Weight = 220.4 lbs<br /><br />Note 1- Action needs to improve with regards to regular posting.<br />Note 2- Will adhere to the standards espoused by note 1.<br />Note 3- I have not been strict on my eating plan, eating in excess of 3,500 calories per day for several consecutive weeks. I plan to ameliorate this immediately.<br /><br />Stay Tuned...Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com1tag:blogger.com,1999:blog-1504187929993313334.post-42327334354214178512011-02-17T20:57:00.000-08:002011-02-17T21:01:44.771-08:00Daily Dose of Da Dip Dawg's DietMorning Weight = 219.4 lbs<br /><br /><u><strong>Meal 1 @ 1200PM</strong></u><br />11 Oz Rib Eye Steak (Cal = 850)<br /><br /><strong><u>Meal 2 @ 230PM</u></strong><br />2 1/2 servings of Trader Joes Steamed Lentil with 1 small handful chopped almonds (Cal = 350)<br /><strong><u></u></strong><br /><strong><u>Meal 3 @ 630PM</u></strong><br />1 large UCLA salad with 1 tablespoon ranch dressing and assorted meat & veggies (Cal = Approx 900)<br /><br />Total Calories = 2100 (Liberal Estimate)<br /><br />Good To Go!Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com1tag:blogger.com,1999:blog-1504187929993313334.post-1323982152580187542011-02-16T09:12:00.000-08:002011-02-16T21:27:38.792-08:00Another Day, Another Desi2/16/11<br /><br /><strong><u>900 AM</u></strong><br />2 Multi-Grain Crackers with smidgen of jam & 2 cups black coffee (Cal = 80)<br /><strong><u>1100 AM</u></strong><br />1 Soft Boiled Egg + 1 Can TJ Salmon (Cal = 470)<br /><strong><u>1230 PM</u></strong><br />I had lunch with Anusha at Camille's Sidewalk Cafe:<br />Apple-Walnut Tuna Salad Sandwich on wheat bread<br />1 oz chips with salsa<br />1 cup black coffee<br />(Calories = 950, liberal estimate)<br /><strong><u>700PM</u></strong><br />At Movie With Wife:<br />1 Packet of Sour Patch Kids + 1/2 Medium Popcorn (Hey, it was date night!)<br />(Cal = 700)<br /><br />2 Soft Boiled Eggs<br />(Calories = 150)<br /><br /><strong>Total Calories = 2,350</strong><br /><br />Although I was hoping to train today, with the combination of an insane amount of coursework,<br />Anusha's day off (errands and hanging out), and a few job applications that I had to send out, I did not make it in. I plan to train back/biceps, and perhaps even perform a small leg workout in the morning tomorrow.<br /><br />Cheers- The Dip DawgSaleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0tag:blogger.com,1999:blog-1504187929993313334.post-72417218444302999682011-02-15T20:17:00.000-08:002011-02-15T22:35:16.783-08:00On the Path to Maximum Bengali Tiger-ness2/15/11'<br />Training @ 700 AM:<br /><br /><br /><strong><u>Chest</u></strong><br /><br />1. Hammer Strength Flat Bench Press<br />200*8, 220*6, 240*5<br />2. Hammer Strength Wide Bench Press<br />270*6, 270*6, 290*5<br />3. Pec Deck<br />145*10, 160*10, 190*10<br />4. Incline Dumbbell Press<br />60*6, 60*6, 65*5<br /><br /><br /><strong><u>Shoulders</u></strong><br />1. Machine Shoulder Press<br />110*8, 120*6, 120*6<br />2. Dumbbell Lateral Raise (Bent-Arm)<br />20*10, 25*8, 25*8<br />3. Dumbbell Shrugs<br />60*8, 60*8, 65*8<br /><br /><br /><strong><u>2nd Training Session @ 900pm (Abbreviated)</u></strong><br /><br /><strong><u></u></strong><br /><strong><u>Triceps</u></strong><br /><br />1. Dip Machine (Free Standing)<br />200*10, 240*6, 270*4 (Machine Stack)<br /><br />2. Cable Push Down (Triangle)<br />50*10, 70*8<br />3. Skull Crushers<br />70*10, 80*6, followed by 80*10 close grip bench presses<br /><p>Workout followed by 10 min slow walking on treadmill at 3,5 Incline.</p><p><br /><strong><u>Meals:</u></strong></p><strong><u></u></strong><br /><strong>900 AM</strong><br />1 Eating Right Pomodoro Chicken & 1 Soft Boiled Egg (Cal = 400)<br /><strong>100 PM</strong><br />10 oz. Rib Eye Steak (Cal = 700)<br /><strong><u></u></strong><br /><strong>600 PM</strong><br />12 oz Ribe Eye Steak & Stir Fry Veggies [Tomatoes & Mushrooms] (Cal = 1,100)<br /><strong><u></u></strong><br /><strong>800 PM</strong><br />1 Soft Boiled Egg (Cal = 80)<br /><br /><br /><strong>Total Calories = 2,280 Calories </strong><br />Overall, my caloric target is approximately 2,000 per day, however I permitted a greater<br />amount today as I went to the gym twice. All in all, a great start for my blog in the New Year- stayed tuned for the 2011 Great Bengali Slim-down!<br /><br /><strong></strong><br /><p> </p><p> </p><p> </p><p><br /> </p><strong></strong><br /><br /><strong><u></u></strong>Saleenhttp://www.blogger.com/profile/11912622561958731953noreply@blogger.com0