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Approved Log My Bulking Diet Training Sleep log

Monday 11/27

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup of milk, 1 cup of oatmeal, 1 scoop protein powder in milk (1150 calories, 86g protein, 103.6g carbs, 42g fat)
  • Late lunch (salad fell all over ground at work had to skip til I got home): 1 cup oatmeal, 2 cups milk, 1.5 cups Greek yogurt, strawberries (904 calories, 69g protein, 119.5 carbs, 16g fat)
  • Dinner: 300g chicken breast, 1 cup brown rice, sweet peas (865 calories, 105g protein, 73g carbs, 14g fat)
  • Snack: 1.5 cup Greek yogurt, strawberry, 1 cup milk & 1/2 cup oatmeal (540 calories, 45g protein, 53g carbs, 11g fats)
Totals:
  • calories: 3459
  • Carbs: 349.1
  • Fat: 80
  • Protein: 305

Training (back/bicep/forearm)

  • pre workout cardio: 1.15 mile run 10 minute treadmill
  • Lat pull-down 4 sets: 1 set 115lb 8 reps, 1 set 115lb 8 reps, 1 set 115 7 reps, 1 set 70lb 21 reps
  • Chest supported dumbbell row 4 sets: 1 set 40lb 11 reps, 1 set 40lb 11 reps, 1 set 40lb 10 reps, 1 set 27.5lb 23 reps
  • Straight arm push down (rope) 4 sets: 1 set 50lb 9 reps, 1 set 50lb 8 reps, 1 set 50lb 6 reps, 1 set 30lb 18 reps
  • Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 7 reps, 1 set 40lb 6 reps, 1 set 25lb 21 reps
  • Dumbbell Hammer curls 4 sets: 1 set 27.5lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 6 reps, 1 set 20lb 16 reps
  • Preacher curl machine 4 sets: 1 set 100lb 6 reps, 1 set 90lb 7 reps, 1 set 90lb 7 reps, 1 set 50lb 22 reps
  • Dumbbell wrist curl 4 sets: 1 set 27.5lb 15 reps, 1 set 27.5lb 15 reps, 1 set 27.5lb 11 reps, 1 set 15lb 21 reps
  • Reverse wrist curls 4 sets: 1 set 20lb 16 reps, 1 set 20lb 15 reps, 1 set 20lb 14 reps, 1 set 12.5lb 19 reps
  • Crunch machine 4 sets: 1 set 40lb 17 reps, 1 set 40lb 14 reps, 1 set 40lb 10 reps, 1 set 40lb 10 reps
  • Post workout cardio: 15 minute stairmaster 874 steps


Sleep: 8 hours
 
Monday 11/27

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup of milk, 1 cup of oatmeal, 1 scoop protein powder in milk (1150 calories, 86g protein, 103.6g carbs, 42g fat)
  • Late lunch (salad fell all over ground at work had to skip til I got home): 1 cup oatmeal, 2 cups milk, 1.5 cups Greek yogurt, strawberries (904 calories, 69g protein, 119.5 carbs, 16g fat)
  • Dinner: 300g chicken breast, 1 cup brown rice, sweet peas (865 calories, 105g protein, 73g carbs, 14g fat)
  • Snack: 1.5 cup Greek yogurt, strawberry, 1 cup milk & 1/2 cup oatmeal (540 calories, 45g protein, 53g carbs, 11g fats)
Totals:
  • calories: 3459
  • Carbs: 349.1
  • Fat: 80
  • Protein: 305

Training (back/bicep/forearm)

  • pre workout cardio: 1.15 mile run 10 minute treadmill
  • Lat pull-down 4 sets: 1 set 115lb 8 reps, 1 set 115lb 8 reps, 1 set 115 7 reps, 1 set 70lb 21 reps
  • Chest supported dumbbell row 4 sets: 1 set 40lb 11 reps, 1 set 40lb 11 reps, 1 set 40lb 10 reps, 1 set 27.5lb 23 reps
  • Straight arm push down (rope) 4 sets: 1 set 50lb 9 reps, 1 set 50lb 8 reps, 1 set 50lb 6 reps, 1 set 30lb 18 reps
  • Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 7 reps, 1 set 40lb 6 reps, 1 set 25lb 21 reps
  • Dumbbell Hammer curls 4 sets: 1 set 27.5lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 6 reps, 1 set 20lb 16 reps
  • Preacher curl machine 4 sets: 1 set 100lb 6 reps, 1 set 90lb 7 reps, 1 set 90lb 7 reps, 1 set 50lb 22 reps
  • Dumbbell wrist curl 4 sets: 1 set 27.5lb 15 reps, 1 set 27.5lb 15 reps, 1 set 27.5lb 11 reps, 1 set 15lb 21 reps
  • Reverse wrist curls 4 sets: 1 set 20lb 16 reps, 1 set 20lb 15 reps, 1 set 20lb 14 reps, 1 set 12.5lb 19 reps
  • Crunch machine 4 sets: 1 set 40lb 17 reps, 1 set 40lb 14 reps, 1 set 40lb 10 reps, 1 set 40lb 10 reps
  • Post workout cardio: 15 minute stairmaster 874 steps


Sleep: 8 hours
@2l84me1 training with high rep end is the big deal doing it, protein high 300 grams KEEP going
 
strawberry flavored Greek yogurt is likely full of sugar can you post up the ingredients
 
do you not consume red meat at all I think beef and steak might be helpful in your goals
 
also take a picture of your oatmeal let's see what your eating
a lot of oatmeal has sugar in it
 
Tuesday 11/28

Meals

  • breakfast: 6 boiled organic eggs, 3/4 cup Greek yogurt w/ scoop protein powder, 2 whole bananas, 1/2 cup oatmeal, 1 cup milk (1278 calories, 97.5g protein, 116.6g carbs, 44.5g fat)
  • Lunch: 200g chicken breast, 100g broccoli, 1 cup brown rice (584 calories, 65g protein, 49g carbs, 11g fat)
  • Snack: 1.5 cup green yogurt, 2 banana (450 calories, 34.5g protein, 80g carbs, .5g fat)
  • Protein shake post workout (330 calories, 43g protein, 19g carbs, 8g fat)
  • Dinner: 300g chicken breast, 2 banana, 200g broccoli (773 calories, 101g protein, 68g carbs, 13g fat)

Totals:
  • calories: 3415
  • Carbs: 332.5
  • Fat: 76
  • Protein: 341


Training (chest/shoulder/tri)

  • Pre workout cardio: 10 minute treadmill 1.15 mile
  • Bench press (smith machine) 4 sets: 1 set 165lb 7 reps, 1 set 165lb 6 reps, 1 set 165lb 5 reps, 1 set 115lb 11 reps (wasn’t feeling strong today idk why)
  • Incline bench (smith machine) 4 sets: 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 75lb 15 reps
  • Cable flies 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 25 reps
  • Lateral raise 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 12.5lb 14 reps,
  • Front raise 4 sets: 1 set 17.5lb 7 reps, 1 set 20lb 7 reps, 1 set 20lb 8 reps, 1 set 12.5lb 16 reps
  • Tricep push down (v bar) 3 sets: 1 set 55lb 7 reps, 1 set 55lb 8 reps, 1 set 35lb 21 reps
  • Overhead tricep push down (rope) 3 set: 1 set 30lb 5 reps, 1 set 30lb 6 reps, 1 set 15lb 26 reps
  • Post workout cardio: 10 minutes 534 steps stairmaster


Super rushed today cuz my son had late soccer practice, also felt very weak… felt like a wasted session. Very discouraging



Sleep: 6 hours (didn’t get home from gym til 10, then meal prep then shower)
 
Tuesday 11/28

Meals

  • breakfast: 6 boiled organic eggs, 3/4 cup Greek yogurt w/ scoop protein powder, 2 whole bananas, 1/2 cup oatmeal, 1 cup milk (1278 calories, 97.5g protein, 116.6g carbs, 44.5g fat)
  • Lunch: 200g chicken breast, 100g broccoli, 1 cup brown rice (584 calories, 65g protein, 49g carbs, 11g fat)
  • Snack: 1.5 cup green yogurt, 2 banana (450 calories, 34.5g protein, 80g carbs, .5g fat)
  • Protein shake post workout (330 calories, 43g protein, 19g carbs, 8g fat)
  • Dinner: 300g chicken breast, 2 banana, 200g broccoli (773 calories, 101g protein, 68g carbs, 13g fat)

Totals:
  • calories: 3415
  • Carbs: 332.5
  • Fat: 76
  • Protein: 341


Training (chest/shoulder/tri)

  • Pre workout cardio: 10 minute treadmill 1.15 mile
  • Bench press (smith machine) 4 sets: 1 set 165lb 7 reps, 1 set 165lb 6 reps, 1 set 165lb 5 reps, 1 set 115lb 11 reps (wasn’t feeling strong today idk why)
  • Incline bench (smith machine) 4 sets: 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 75lb 15 reps
  • Cable flies 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 25 reps
  • Lateral raise 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 12.5lb 14 reps,
  • Front raise 4 sets: 1 set 17.5lb 7 reps, 1 set 20lb 7 reps, 1 set 20lb 8 reps, 1 set 12.5lb 16 reps
  • Tricep push down (v bar) 3 sets: 1 set 55lb 7 reps, 1 set 55lb 8 reps, 1 set 35lb 21 reps
  • Overhead tricep push down (rope) 3 set: 1 set 30lb 5 reps, 1 set 30lb 6 reps, 1 set 15lb 26 reps
  • Post workout cardio: 10 minutes 534 steps stairmaster


Super rushed today cuz my son had late soccer practice, also felt very weak… felt like a wasted session. Very discouraging



Sleep: 6 hours (didn’t get home from gym til 10, then meal prep then shower)
@2l84me1 protein is closer to 350grams you're pushing it high, getting it to 400 grams add some protein bars and push over the edge and keep growing

feeling weak happens, you stay strong and push to tomorrow
 
Tuesday 11/28

Meals

  • breakfast: 6 boiled organic eggs, 3/4 cup Greek yogurt w/ scoop protein powder, 2 whole bananas, 1/2 cup oatmeal, 1 cup milk (1278 calories, 97.5g protein, 116.6g carbs, 44.5g fat)
  • Lunch: 200g chicken breast, 100g broccoli, 1 cup brown rice (584 calories, 65g protein, 49g carbs, 11g fat)
  • Snack: 1.5 cup green yogurt, 2 banana (450 calories, 34.5g protein, 80g carbs, .5g fat)
  • Protein shake post workout (330 calories, 43g protein, 19g carbs, 8g fat)
  • Dinner: 300g chicken breast, 2 banana, 200g broccoli (773 calories, 101g protein, 68g carbs, 13g fat)

Totals:
  • calories: 3415
  • Carbs: 332.5
  • Fat: 76
  • Protein: 341


Training (chest/shoulder/tri)

  • Pre workout cardio: 10 minute treadmill 1.15 mile
  • Bench press (smith machine) 4 sets: 1 set 165lb 7 reps, 1 set 165lb 6 reps, 1 set 165lb 5 reps, 1 set 115lb 11 reps (wasn’t feeling strong today idk why)
  • Incline bench (smith machine) 4 sets: 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 125lb 5 reps, 1 set 75lb 15 reps
  • Cable flies 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 25 reps
  • Lateral raise 4 sets: 1 set 20lb 8 reps, 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 12.5lb 14 reps,
  • Front raise 4 sets: 1 set 17.5lb 7 reps, 1 set 20lb 7 reps, 1 set 20lb 8 reps, 1 set 12.5lb 16 reps
  • Tricep push down (v bar) 3 sets: 1 set 55lb 7 reps, 1 set 55lb 8 reps, 1 set 35lb 21 reps
  • Overhead tricep push down (rope) 3 set: 1 set 30lb 5 reps, 1 set 30lb 6 reps, 1 set 15lb 26 reps
  • Post workout cardio: 10 minutes 534 steps stairmaster


Super rushed today cuz my son had late soccer practice, also felt very weak… felt like a wasted session. Very discouraging



Sleep: 6 hours (didn’t get home from gym til 10, then meal prep then shower)
Nice update
 
Thursday 11/23

Meals

  • breakfast: T bone steak, 2 eggs, hash brown, toast (1720 calories, 150g protein, 70g carbs, 94g fat)
  • Lunch: ham, Mac n cheese, turkey, gravy, greens (unknown macros)
  • Dinner: leftovers


Totals: absolutely unknown, total cheat day, ate everything in sight beyond capacity all day I’m sorry



Training (back/bicep/forearm

  • pre workout cardio: 5 minutes .55 miles
  • Single arm pull-down 4 sets: 1 set 55lb, 10 reps, 1 set 55lb 9 reps, 1 set 70lb 6 reps, 1 set 40lb 14 reps
  • Bent over rows 4 sets: 1 set 115lb 9 reps, 1 set 125lb 6 reps, 1 set 125lb 6 reps, 1 set 75lb 18 reps
  • Straight arm push down 4 sets: 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 30lb 17 reps
  • Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 25lb 22 reps
  • Hammer curls 4 sets: 1 set 30lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 7 reps, 1 set 20lb 16 reps
  • Bicep curl machine 4 sets: 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 100lb 6 reps, 1 set 60lb 16lb
  • Dumbbell wrist curls 4 sets: 1 set 22.5lb 16 reps, 1 set 22.5lb 13 reps, 1 set 22.5lb 13 reps, 1 set 15lb 20 reps
  • Reverse wrist curls 4 sets: 1 set 17.5lb 14 reps, 1 set 17.5lb 13 reps, 1 set 17.5lb 13 reps, 1 set 10lb 25 reps
  • Post workout cardio: stairmaster 5 minutes 365 steps (higher volume steps, less time was in a rush to get out for thanksgiving)

Sleep: 8 hours
Good workout here
 
Saturday 11/25

Meals

  • breakfast: 9 scrambled egg, 2 pieces bacon, 2 banana, 1 cup oatmeal, 1 cup almond milk (1599 calories, 79.5g protein, 126g carbs, 88.5g fat)
  • Snack: 1 cup oatmeal, 2 scoop protein powder with 1.5 cup almond milk, 1 banana (820 calories, 72g protein, 105g carbs, 14.5g fat)
  • Dinner: chicken hibachi, mushrooms, peppers, noodle, brown rice (unknown calories birthday dinner way over macros and calorie for the day)


Training: rest day



Sleep: 8-10 hours
Diet clean
 
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