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Approved Log My Bulking Diet Training Sleep log

you know what is funny about that? we don't know how many calories we burn daily. plus when you eat more you also burn more. it takes calories to digest food. focus more on the quality of the food and not how many calories you get. again if it was just about calories in i would tell you to eat a big mac before bed and pizza to gain weight. i don't want you to gain sloppy weight. i want you to gain keepable weight. all these guys pushing the Pop-Tart diet have massively failed at both coaching and their own goals
This is so true. Even pros hit the wall on this. You don’t even need to have gone full pop tart diet to eventually hit a wall over it. Best recent example I can think of involving a pro athlete is Thor, that strongman guy. He hit a wall where he was just starting to get fat, instead of bigger and stronger, that led him to get help from Stan Efferding and he now does the vertical diet. Stan actually had him lose some weight, then he helped build him up to past the point he was stuck at. Diet is just such a powerful factor in success or failure, can’t be taken for granted, needs effort and attention like training does.
 
Sunday 11/26

Meals

  • breakfast: 200g ham, 5 eggs, 2 pieces of bread, 1/2 cup oatmeal, 1 cup whole milk (1120 calories, 90g protein, 75g carbs, 49.5g fat)
  • Lunch: chicken, mixed veggie, cheese, black bean, white rice, corn bowl (910 calories, 86g protein, 84g carbs, 29g fat)
  • Dinner: 500g chicken breast, 2 cup brown rice (1100 calories, 134g protein, 84g carbs, 20.5g fat)
  • Snack: 200g strawberry, 1 banana, 3/4 cup Greek yogurt (294 calories, 18g protein, 56g carbs, .5g fat)
Totals:
  • calories: 3424
  • Carbs: 299
  • Fat: 99.5
  • Protein: 328

Training (legs)

  • pre workout cardio: 10 minute run treadmill 1.15 miles
  • Squats (smith machine) 4 sets: 1 set 165lb 8 reps (wider stance), 1 set 175lb 10 reps (close stance), 1 set 175lb 5 reps (wider stance), 1 set 105lb 19 reps (wide stance)
  • Calf raises (smith machine) 4 sets: 1 set 115lb 9 reps, 1 set 125lb 7 reps, 1 set 125lb 8 reps, 1 set 75lb 16 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 9 reps, 1 set 40lb 7 reps, 1 set 40lb 6 reps, 1 set 15lb 17 reps
  • Seated leg curl 4 sets: 1 set 90lb 6 reps, 1 set 90lb 8 reps, 1 set 80lb 13 reps, 1 set 60lb 26 reps
  • Leg extensions 4 sets: 1 set 100lb 8 reps, 1 set 100lb 8 reps, 1 set 100lb 8 reps, 1 set 70lb 16 reps
  • Post workout cardio: 11 minutes stairmaster 446 steps


Sleep: 8 hours


Started taking 1200mg omega 3 supplement today (still taking probiotics daily)
 
Sunday 11/26

Meals

  • breakfast: 200g ham, 5 eggs, 2 pieces of bread, 1/2 cup oatmeal, 1 cup whole milk (1120 calories, 90g protein, 75g carbs, 49.5g fat)
  • Lunch: chicken, mixed veggie, cheese, black bean, white rice, corn bowl (910 calories, 86g protein, 84g carbs, 29g fat)
  • Dinner: 500g chicken breast, 2 cup brown rice (1100 calories, 134g protein, 84g carbs, 20.5g fat)
  • Snack: 200g strawberry, 1 banana, 3/4 cup Greek yogurt (294 calories, 18g protein, 56g carbs, .5g fat)
Totals:
  • calories: 3424
  • Carbs: 299
  • Fat: 99.5
  • Protein: 328

Training (legs)

  • pre workout cardio: 10 minute run treadmill 1.15 miles
  • Squats (smith machine) 4 sets: 1 set 165lb 8 reps (wider stance), 1 set 175lb 10 reps (close stance), 1 set 175lb 5 reps (wider stance), 1 set 105lb 19 reps (wide stance)
  • Calf raises (smith machine) 4 sets: 1 set 115lb 9 reps, 1 set 125lb 7 reps, 1 set 125lb 8 reps, 1 set 75lb 16 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 9 reps, 1 set 40lb 7 reps, 1 set 40lb 6 reps, 1 set 15lb 17 reps
  • Seated leg curl 4 sets: 1 set 90lb 6 reps, 1 set 90lb 8 reps, 1 set 80lb 13 reps, 1 set 60lb 26 reps
  • Leg extensions 4 sets: 1 set 100lb 8 reps, 1 set 100lb 8 reps, 1 set 100lb 8 reps, 1 set 70lb 16 reps
  • Post workout cardio: 11 minutes stairmaster 446 steps


Sleep: 8 hours


Started taking 1200mg omega 3 supplement today (still taking probiotics daily)
@2l84me1 i like the omega 3 added smart what brand?

probiotics what brand, you got pics?

cardio keep going

and training add some 25rep sets too

pics of food if you can bro
 
you're also wasting time at a restaurant that's time you could be food prepping at home
 
Crock-Pot works really well especially this time of year in the cold you can make soups and other things in it
 

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