Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
sarms-forsaleUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsSarms for SaleUGFREAKeudomestic

Approved Log My Bulking Diet Training Sleep log

2l84me1

V.I.P.
EVO Logger
27 year old, 5’11, 164lb not on a cycle just want help from the pros dialing in my nutrition, macros, and training. Goal is to hit 190 on a clean bulk, gain muscle mass and become muscularly proportional.
Help me set my daily macros please I’m a little lost.

Food/Sleep/Training log



Sunday 11/12/23

Meals:

  • breakfast: smoothie - 1 cup frozen fruit, 2 cups oatmeal, 2 cups soy milk, 2 scoops protein powder (800 calories, 72g protein, 94g carbs, 16.5g fats)
  • Lunch: 2 peanut butter sandwiches (660 calories, 24g protein, 74g carbs, 35g fats)
  • Snack: smoothie - 2 cup soy milk, 1 scoop protein powder, 1 banana, 1 cup frozen fruit (480 calories, 33g protein, 69g carbs, 9g fat)
  • Dinner: chuck roast, carrots, white rice (1438 calories, 76g protein, 97g carbs, 89g fat)


Total:

  • calories: 3378
  • Carbs: 334
  • Fat: 149.5
  • Protein: 205


Training (leg day):

  • Pre workout cardio: 1.15 mile run 10 minutes
  • Squats (smith machine) 3 sets: 1 set 115lb 12 reps, 1 set 125lb 10 reps, 1 set 135lb 8 reps
  • Leg press machine 3 sets: 1 set 347lb 12 reps, 1 set 367lb 12 reps, 1 set 437lb 11 reps
  • Toe press (on machine) 3 sets: 1 set 347lb 13 reps, 1 set 367lb 12 reps, 1 set 387lb 10 reps
  • Dumbbell lunges (25lb dumbbells) 3 sets: 1 set 10 reps, 1 set 10 reps, 1 set 10 reps
  • Seated leg curl 3 sets: 1 set 60lb 15 reps, 1 set 70lb 15 reps, 1 set 80lb 12 reps
  • Leg extensions 3 sets: 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 15 reps
  • Weighted Abdominal crunch machine 4 sets: 1 set 20lb 15 reps, 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 9 reps, 1 set 40lb
  • Post workout cardio: stair master (aiming for calves) 5 minutes 344 steps


Sleep: 8 hours
 

Attachments

  • IMG_0852.jpeg
    IMG_0852.jpeg
    887.1 KB · Views: 342
  • IMG_0829.jpeg
    IMG_0829.jpeg
    878.2 KB · Views: 307
  • IMG_0816.jpeg
    IMG_0816.jpeg
    953.4 KB · Views: 332
  • IMG_0789.jpeg
    IMG_0789.jpeg
    933.4 KB · Views: 322
27 year old, 5’11, 164lb not on a cycle just want help from the pros dialing in my nutrition, macros, and training. Goal is to hit 190 on a clean bulk, gain muscle mass and become muscularly proportional.
Help me set my daily macros please I’m a little lost.

Food/Sleep/Training log



Sunday 11/12/23

Meals:

  • breakfast: smoothie - 1 cup frozen fruit, 2 cups oatmeal, 2 cups soy milk, 2 scoops protein powder (800 calories, 72g protein, 94g carbs, 16.5g fats)
  • Lunch: 2 peanut butter sandwiches (660 calories, 24g protein, 74g carbs, 35g fats)
  • Snack: smoothie - 2 cup soy milk, 1 scoop protein powder, 1 banana, 1 cup frozen fruit (480 calories, 33g protein, 69g carbs, 9g fat)
  • Dinner: chuck roast, carrots, white rice (1438 calories, 76g protein, 97g carbs, 89g fat)


Total:

  • calories: 3378
  • Carbs: 334
  • Fat: 149.5
  • Protein: 205


Training (leg day):

  • Pre workout cardio: 1.15 mile run 10 minutes
  • Squats (smith machine) 3 sets: 1 set 115lb 12 reps, 1 set 125lb 10 reps, 1 set 135lb 8 reps
  • Leg press machine 3 sets: 1 set 347lb 12 reps, 1 set 367lb 12 reps, 1 set 437lb 11 reps
  • Toe press (on machine) 3 sets: 1 set 347lb 13 reps, 1 set 367lb 12 reps, 1 set 387lb 10 reps
  • Dumbbell lunges (25lb dumbbells) 3 sets: 1 set 10 reps, 1 set 10 reps, 1 set 10 reps
  • Seated leg curl 3 sets: 1 set 60lb 15 reps, 1 set 70lb 15 reps, 1 set 80lb 12 reps
  • Leg extensions 3 sets: 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 15 reps
  • Weighted Abdominal crunch machine 4 sets: 1 set 20lb 15 reps, 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 9 reps, 1 set 40lb
  • Post workout cardio: stair master (aiming for calves) 5 minutes 344 steps


Sleep: 8 hours
(3 weeks into being back in the gym, 2 weeks into tracking macros)
@2l84me1 to start off I like your log format, good push no doubt, we respect brothers that step up natty first

now first, this is food you eat for 1 day and training for 1 day, so First thing, you need to keep sharing
so share tomorrow training and diet same format

BUT to start off, lets make some changes today

DIET
breakfast: smoothie - 1 cup frozen fruit, 2 cups oatmeal, 2 cups soy milk, 2 scoops protein powder (800 calories, 72g protein, 94g carbs, 16.5g fats)
Lunch: 2 peanut butter sandwiches (660 calories, 24g protein, 74g carbs, 35g fats)
Snack: smoothie - 2 cup soy milk, 1 scoop protein powder, 1 banana, 1 cup frozen fruit (480 calories, 33g protein, 69g carbs, 9g fat)
Dinner: chuck roast, carrots, white rice (1438 calories, 76g protein, 97g carbs, 89g fat)
replace soy, soy is estrogenic, so
breakfast, cut soy milk, replace with organic milk (or if on budget regular milk), add 5 walnuts or 5 caps omega 3 fish oil
lunch peanut butter sandwich jelly etc you can replace with 2 protein bars, and if you have a budget issue replace with 5 whole eggs and bread
snack, again soy, drop the soy maybe get oat meal or almond milk with 2 scoops of protein not 1 and 2 bananas
dinner, this is fine but add more veggies and some nuts and omega 3 fats
and pre-bed you need a protein shake right before you get to bed to increase amino acid absorption as you sleep

Training
Pre workout cardio: 1.15 mile run 10 minutes
Squats (smith machine) 3 sets: 1 set 115lb 12 reps, 1 set 125lb 10 reps, 1 set 135lb 8 reps
Leg press machine 3 sets: 1 set 347lb 12 reps, 1 set 367lb 12 reps, 1 set 437lb 11 reps
Toe press (on machine) 3 sets: 1 set 347lb 13 reps, 1 set 367lb 12 reps, 1 set 387lb 10 reps
Dumbbell lunges (25lb dumbbells) 3 sets: 1 set 10 reps, 1 set 10 reps, 1 set 10 reps
Seated leg curl 3 sets: 1 set 60lb 15 reps, 1 set 70lb 15 reps, 1 set 80lb 12 reps
Leg extensions 3 sets: 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 15 reps
Weighted Abdominal crunch machine 4 sets: 1 set 20lb 15 reps, 1 set 30lb 15 reps, 1 set 40lb 15 reps, 1 set 50lb 9 reps, 1 set 40lb
Post workout cardio: stair master (aiming for calves) 5 minutes 344 steps
you need to try to stay in the 6-8 set range with at least 1-2 sets of 4 every day and 1-2 sets of 25 every day, so think heavy and light drop sets
but dont overdo it so no injury

now most important, are you taking supplements? what kind and when?
and detail your blood pressure and pulse

also pictures that we need
food pictures of your meals some of them the big ones
pictures of your training not all but a few here and there

as an example you can see @Hsc318 has a log up and records his big lifts for us (amazingly strong guy)
https://www.evolutionary.org/forums...renbolone-cycle-log-part-2.90696/post-1424069
 
My bad it’s almond milk not soy milk.
& 10/4 on the drop sets, will increase weight and go for failure around 6-8 reps, decrease weight for 25 reps each workout.

What’s the problem with the peanut butter too much fat?
@2l84me1 almond milk and soy milk different bro but other diet issues stay the same we need to fix them
we need your protein intake to push closer to 250grams-300grams per day
on the peanut butter, too much omega 6 bro, omega-6 to omega-3 ratio around 50:1, but should be 2:1 maybe 3:1 max, its not a "problem" per se and if you on a budget you can keep doing it but i would replace if you can

on the training, yes lets get the drops in the and failure at least 1-2 with a spotter and update us

No supplements. What would be recommended
@2l84me1 start with basics you need a good multi vitamin and mineral with liver support and organ support, i suggest n2guard
you dont need the full steroid user dose, you can start with 3 caps per day so the bottle will last you 2months+
https://www.needtobuildmuscle.com/store/N2-GUARD-p75.html
this should have enough for you to start off

are you using any preworkouts for pumps at all? if not, get a protein shake with honey right before you train thats a must

key here is high protein, high intensity and strong pushing of your willpower
 
got it. Will get the protein shakes & supplements soon,
So 250-300g protein per day approx 3500 calories. Where should my fats and carbs sit?
@2l84me1 if you can get up to 300 grams of protein 300grams of carbs and around 150grams of fat that would be a good bulking path for you
you will also need probiotics and digestive enzymes every day with psyllium husk
psyllium husk powder you can get cheap take 1 tbsp per day
probiotics take 2-3 x/day and digestive enzymes 1 capsule with each meal
you are taking large amounts of food so digestive aids will help

with 300grams + carbs I would also take 1 capsule of N2slin X with each meal about 15 min out to keep the blood sugar (glucose) from spiking and to shuttle the glucose into your muscle tissue, creating an anabolic effect, 1 cap/premeal is fine to start (https://www.needtobuildmuscle.com/store/Need2Slin-p50.html)
 
okay so right off the bat this is a really easy one

Believe It or Not these smoothies that you're consuming actually are preventing you from gaining muscle
your body has to work too hard to process different things at the same time so when you mix a bunch of things in a blender and drink them what do you think is happening versus your body using its energy on repairing and growing the muscles that you have

long story short a simple solution is stick to good quality and nutritious whole food options

so meal 1 instead of eating a smoothie switch it to four or five good quality eggs prepped correctly (not drowned in hydrogenated oils)
lunch stick to something simple like a chicken salad

it's making small changes that are going to make the difference
 
okay so right off the bat this is a really easy one

Believe It or Not these smoothies that you're consuming actually are preventing you from gaining muscle
your body has to work too hard to process different things at the same time so when you mix a bunch of things in a blender and drink them what do you think is happening versus your body using its energy on repairing and growing the muscles that you have

long story short a simple solution is stick to good quality and nutritious whole food options

so meal 1 instead of eating a smoothie switch it to four or five good quality eggs prepped correctly (not drowned in hydrogenated oils)
lunch stick to something simple like a chicken salad

it's making small changes that are going to make the difference
Dang that sucks to hear, the shakes have been super convenient
 
@2l84me1 to start off I like your log format, good push no doubt, we respect brothers that step up natty first

now first, this is food you eat for 1 day and training for 1 day, so First thing, you need to keep sharing
so share tomorrow training and diet same format

BUT to start off, lets make some changes today

DIET

replace soy, soy is estrogenic, so
breakfast, cut soy milk, replace with organic milk (or if on budget regular milk), add 5 walnuts or 5 caps omega 3 fish oil
lunch peanut butter sandwich jelly etc you can replace with 2 protein bars, and if you have a budget issue replace with 5 whole eggs and bread
snack, again soy, drop the soy maybe get oat meal or almond milk with 2 scoops of protein not 1 and 2 bananas
dinner, this is fine but add more veggies and some nuts and omega 3 fats
and pre-bed you need a protein shake right before you get to bed to increase amino acid absorption as you sleep

Training

you need to try to stay in the 6-8 set range with at least 1-2 sets of 4 every day and 1-2 sets of 25 every day, so think heavy and light drop sets
but dont overdo it so no injury

now most important, are you taking supplements? what kind and when?
and detail your blood pressure and pulse

also pictures that we need
food pictures of your meals some of them the big ones
pictures of your training not all but a few here and there

as an example you can see @Hsc318 has a log up and records his big lifts for us (amazingly strong guy)
https://www.evolutionary.org/forums...renbolone-cycle-log-part-2.90696/post-1424069
The soy being estrogenic myth is BS.

Beer. Cow milk. Apples. Almonds. All contain phyto-estrogens.

All of the above foods I just mentioned have phyto-estrogens, like soy does. Phyto-estrogens are not real estrogens, and they cannot react in the body in the exact same way estrogens do.

The foods with the highest relative phytoestrogen content are nuts and oilseeds, and I know plenty of guys who eat entire bags of nuts without becoming "feminized". They're usually the over-masculine weight lifters.
 
okay so right off the bat this is a really easy one

Believe It or Not these smoothies that you're consuming actually are preventing you from gaining muscle
your body has to work too hard to process different things at the same time so when you mix a bunch of things in a blender and drink them what do you think is happening versus your body using its energy on repairing and growing the muscles that you have

long story short a simple solution is stick to good quality and nutritious whole food options

so meal 1 instead of eating a smoothie switch it to four or five good quality eggs prepped correctly (not drowned in hydrogenated oils)
lunch stick to something simple like a chicken salad

it's making small changes that are going to make the difference
Any source on that? Interested.
 
stick to high quality whole food options don't get lazy with your diet
 
the best option for you is going to be eating high quality proteins, fats and carbs
 
Back
Top Bottom