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Approved Log My Bulking Diet Training Sleep log

diet is excellent chicken common mistake, lots of green vegetables and brown rice there really isn't anything complicated about this
 
Monday 12/4

Meals

  • breakfast: 6 organic boiled eggs, 2 banana, 1/2 cup oatmeal in 1 cup milk, 1 scoop protein powder in 1 cup milk (1268 calories, 89.5g protein, 118.6g carbs, 48g fat)
  • Lunch: 200g tuna fish, broccoli, brown rice (554 calories, 72g protein, 49g carbs, 7.5g fat)
  • Snack: 200g pineapple, 3/4 cup green yogurt, 1/2 cup oatmeal in 1 cup milk (480 calories, 31g protein, 74g carbs, 8g fat)
  • Dinner: roast beef, white rice, carrots (1005 calories, 122.8g protein, 70g carbs, 25g fat)
Totals:
  • calories: 3325
  • Carbs: 311.6
  • Fat: 88.5
  • Protein: 314.8


Training (back/bicep/forearm)

  • pre workout cardio: 10 minute 1.15 mile run treadmill
  • Lat pulldowns 4 sets: 1 set 115lb 11 reps, 1 set 130lb 8 reps, 1 set 130lb 7 reps, 1 set 70lb 24 reps
  • Seated cable row 4 sets: 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 70lb 20 reps
  • Straight arm pull-down (rope) 4 sets: 1 set 30lb 11 reps, 1 set 30lb 9 reps, 1 set 40lb 6 reps, 1 set 20lb 14 reps
  • Face pulls 4 sets;: 1 set 35lb 8 reps, 1 set 35lb 9 reps, 1 set 35lb 8 reps, 1 set 20lb 25 reps
  • Dumbbell hammer curl 4 sets: 1 set 30lb 9 reps, 1 set 30lb 6 reps, 1 set 30lb 6 reps, 1 set 20lb 14 reps
  • Preacher curls 4 sets: 1 set 100lb 7 reps , 1 set 100lb 7 reps, 1 set 100lb 7 rep, 1 set 50lb 22 reps
  • Dumbbell wrist curls 4 sets: 1 set 30lb 17, 1 set 30lb 15 reps, 1 set 30lb 12 reps, 1 set 30lb 9 reps
  • Reverse wrist curls 4 sets: 1 set 25lb 12 reps, 1 set 25lb 12 reps, 1 set 25lb 9 reps, 1 set 25lb
  • Post workout cardio: 15 minute stairmaster 804 steps


Sleep: 7 hours
 
Thursday 11/30

Meals

  • breakfast: 3/4 cup Greek yogurt, 1/2 cup oatmeal with 1 cup low fat milk, 1 scoop protein powder in 1/2 cup low fat milk, 2 banana (885 calories, 72.5 protein, 119g carbs, 14.5 fat)
  • Lunch (leftovers same portion): steak, avacado, corn, white rice (1265 calories, 81g protein, 90g carbs, 65g fat)
  • Snack 3 eggs and cheese (454 calories, 30g protein, 1g carbs, 30.5g fat)
  • Dinner: pork, cheddar cheese, cilantro, lime, brown rice tacos (was at my sisters house did not calculate macros)
Totals:
  • calories: 2604
  • Carbs: 210
  • Fat: 110
  • Protein: 183.5
(totals are everything prior to dinner)

Training: did not train, late soccer then dinner at sisters house



Sleep: 8 hours
nice update
 
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Monday 12/4

Meals

  • breakfast: 6 organic boiled eggs, 2 banana, 1/2 cup oatmeal in 1 cup milk, 1 scoop protein powder in 1 cup milk (1268 calories, 89.5g protein, 118.6g carbs, 48g fat)
  • Lunch: 200g tuna fish, broccoli, brown rice (554 calories, 72g protein, 49g carbs, 7.5g fat)
  • Snack: 200g pineapple, 3/4 cup green yogurt, 1/2 cup oatmeal in 1 cup milk (480 calories, 31g protein, 74g carbs, 8g fat)
  • Dinner: roast beef, white rice, carrots (1005 calories, 122.8g protein, 70g carbs, 25g fat)
Totals:
  • calories: 3325
  • Carbs: 311.6
  • Fat: 88.5
  • Protein: 314.8


Training (back/bicep/forearm)

  • pre workout cardio: 10 minute 1.15 mile run treadmill
  • Lat pulldowns 4 sets: 1 set 115lb 11 reps, 1 set 130lb 8 reps, 1 set 130lb 7 reps, 1 set 70lb 24 reps
  • Seated cable row 4 sets: 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 70lb 20 reps
  • Straight arm pull-down (rope) 4 sets: 1 set 30lb 11 reps, 1 set 30lb 9 reps, 1 set 40lb 6 reps, 1 set 20lb 14 reps
  • Face pulls 4 sets;: 1 set 35lb 8 reps, 1 set 35lb 9 reps, 1 set 35lb 8 reps, 1 set 20lb 25 reps
  • Dumbbell hammer curl 4 sets: 1 set 30lb 9 reps, 1 set 30lb 6 reps, 1 set 30lb 6 reps, 1 set 20lb 14 reps
  • Preacher curls 4 sets: 1 set 100lb 7 reps , 1 set 100lb 7 reps, 1 set 100lb 7 rep, 1 set 50lb 22 reps
  • Dumbbell wrist curls 4 sets: 1 set 30lb 17, 1 set 30lb 15 reps, 1 set 30lb 12 reps, 1 set 30lb 9 reps
  • Reverse wrist curls 4 sets: 1 set 25lb 12 reps, 1 set 25lb 12 reps, 1 set 25lb 9 reps, 1 set 25lb
  • Post workout cardio: 15 minute stairmaster 804 steps


Sleep: 7 hours
@2l84me1 keep this up the protein is max out get to 350g
 
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Saturday 12/2

Meals

  • breakfast: 1 scoop protein powder in 2 cup milk (480 calories, 56g protein 31g carbs, 13g fat)
  • Lunch: chicken, corn, avacado, cheese, black beans, white rice (1125 calories, 87g protein, 88g carbs, 51g fat)
  • Meal: 300g beef, 100g broccoli, 1 cup rice (1004 calories, 86.8g protein, 49g carbs, 48.5g fat)
  • Dinner: 300g chicken breast 7oz brown rice (1370 calories, 110.5g protein, 143.5g carbs, 35.5g fat)

Totals:
  • calories: 3979
  • Carbs: 311.5
  • Fat: 148
  • Protein: 340.3


Training (legs/core)

  • pre workout cardio: 10 minute treadmill 1.15 mile
  • Squats (smith machine) 4 sets: 1 set 175lb 6 reps, 1 set 175lb 6 reps, 1 set 175lb 5 reps, 1 set 115lb 16 reps
  • Standing calf raise (smith machine) 4 sets: 1 set 125lb 9 reps, 1 set 125lb 8 reps, 1 set 125lb 7 reps, 1 set 75lb 16 reps
  • Dumbbell lunges 4 sets: 1 set 50lb 7 reps, 1 set 50lb 6 reps, 1 set 50lb 6 reps, 1 set 25lb 14 reps
  • Leg extensions 4 sets: 1 set 100lb 9 reps, 1 set 100lb 9 reps, 1 set 100lb 9 reps, 1 set 60lb 20 reps
  • Leg curls 4 sets: 1 set 90lb 12 reps, 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 60lb
  • Calve raise (machine) 4 sets: 1 set 100lb 10 reps, 1 set 100lb 10 reps, 1 set 100lb 9 reps, 1 set 60lb
  • Crunch machine 4 sets: 1 set 60lb 12 reps, 1 set 70lb 8 reps, 1 set 70lb 6 reps, 1 set 30lb 21 reps
  • Post workout cardio: stairmaster 15 minutes 804 steps


Sleep: 8-9 hours
good workout
 
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Tuesday 12/5

meals

  • breakfast: 6 organic boiled eggs, 1/2 cup oatmeal in 1 cup milk, 1 scoop protein powder in 1 cup milk, 2 banana (1268 calories, 89.5g protein, 118.6g carbs, 48g fat)
  • Lunch: tuna, brown rice, 100g broccoli (584 calories, 72g protein, 49g carbs, 7.5g fat)
  • Snack: 2 Raw eggs, 1.5 cups Greek yogurt, 300g pineapple (476 calories, 47.5g protein, 55.5g carbs, 9g fats)
  • Dinner: chicken, white rice, black beans, avacado, cheese, lettuce (1125 calories, 87g protein, 88g cards, 51g fat)
Total:
  • calories: 3453
  • Carbs: 311.1
  • Fat: 115.5
  • Protein: 296

Training (legs)

  • pre workout cardio: 10 minute run treadmill 1.15 mile
  • Quad focused Squats (smith machine) 4 sets: 1 set 205lb 5 reps, 1 set 185lb 8 reps, 1 set 185lb 7 reps, 1 set 115lb 15 reps,
  • Standing calf raise 4 sets: 1 set 135lb 9 reps, 1 set 135lb 7 reps, 1 set 135lb 7 reps, 1 set 75lb 15 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 40lb 7 reps , 1 set 20lb 17 reps
  • Calf extension machine 4 sets: 1 set 120lb 5 reps, 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 60lb 16 reps
  • Leg curls 4 sets: 1 set 100lb 5 reps, 1 set 90lb 6 reps, 1 set 90lb 5 reps, 1 set 50lb 26 reps
  • Post workout cardio: stairmaster 7.5 minutes 402 steps


Sleep: 5 hours
 
Tuesday 12/5

meals

  • breakfast: 6 organic boiled eggs, 1/2 cup oatmeal in 1 cup milk, 1 scoop protein powder in 1 cup milk, 2 banana (1268 calories, 89.5g protein, 118.6g carbs, 48g fat)
  • Lunch: tuna, brown rice, 100g broccoli (584 calories, 72g protein, 49g carbs, 7.5g fat)
  • Snack: 2 Raw eggs, 1.5 cups Greek yogurt, 300g pineapple (476 calories, 47.5g protein, 55.5g carbs, 9g fats)
  • Dinner: chicken, white rice, black beans, avacado, cheese, lettuce (1125 calories, 87g protein, 88g cards, 51g fat)
Total:
  • calories: 3453
  • Carbs: 311.1
  • Fat: 115.5
  • Protein: 296

Training (legs)

  • pre workout cardio: 10 minute run treadmill 1.15 mile
  • Quad focused Squats (smith machine) 4 sets: 1 set 205lb 5 reps, 1 set 185lb 8 reps, 1 set 185lb 7 reps, 1 set 115lb 15 reps,
  • Standing calf raise 4 sets: 1 set 135lb 9 reps, 1 set 135lb 7 reps, 1 set 135lb 7 reps, 1 set 75lb 15 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 40lb 7 reps , 1 set 20lb 17 reps
  • Calf extension machine 4 sets: 1 set 120lb 5 reps, 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 60lb 16 reps
  • Leg curls 4 sets: 1 set 100lb 5 reps, 1 set 90lb 6 reps, 1 set 90lb 5 reps, 1 set 50lb 26 reps
  • Post workout cardio: stairmaster 7.5 minutes 402 steps


Sleep: 5 hours
Loving this log bro keep it up 💪
 
Tuesday 12/5

meals

  • breakfast: 6 organic boiled eggs, 1/2 cup oatmeal in 1 cup milk, 1 scoop protein powder in 1 cup milk, 2 banana (1268 calories, 89.5g protein, 118.6g carbs, 48g fat)
  • Lunch: tuna, brown rice, 100g broccoli (584 calories, 72g protein, 49g carbs, 7.5g fat)
  • Snack: 2 Raw eggs, 1.5 cups Greek yogurt, 300g pineapple (476 calories, 47.5g protein, 55.5g carbs, 9g fats)
  • Dinner: chicken, white rice, black beans, avacado, cheese, lettuce (1125 calories, 87g protein, 88g cards, 51g fat)
Total:
  • calories: 3453
  • Carbs: 311.1
  • Fat: 115.5
  • Protein: 296

Training (legs)

  • pre workout cardio: 10 minute run treadmill 1.15 mile
  • Quad focused Squats (smith machine) 4 sets: 1 set 205lb 5 reps, 1 set 185lb 8 reps, 1 set 185lb 7 reps, 1 set 115lb 15 reps,
  • Standing calf raise 4 sets: 1 set 135lb 9 reps, 1 set 135lb 7 reps, 1 set 135lb 7 reps, 1 set 75lb 15 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 40lb 7 reps , 1 set 20lb 17 reps
  • Calf extension machine 4 sets: 1 set 120lb 5 reps, 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 60lb 16 reps
  • Leg curls 4 sets: 1 set 100lb 5 reps, 1 set 90lb 6 reps, 1 set 90lb 5 reps, 1 set 50lb 26 reps
  • Post workout cardio: stairmaster 7.5 minutes 402 steps


Sleep: 5 hours
@2l84me1 i wish you would sleep more
can you up that to 7 hours?
 
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Tuesday 12/5

meals

  • breakfast: 6 organic boiled eggs, 1/2 cup oatmeal in 1 cup milk, 1 scoop protein powder in 1 cup milk, 2 banana (1268 calories, 89.5g protein, 118.6g carbs, 48g fat)
  • Lunch: tuna, brown rice, 100g broccoli (584 calories, 72g protein, 49g carbs, 7.5g fat)
  • Snack: 2 Raw eggs, 1.5 cups Greek yogurt, 300g pineapple (476 calories, 47.5g protein, 55.5g carbs, 9g fats)
  • Dinner: chicken, white rice, black beans, avacado, cheese, lettuce (1125 calories, 87g protein, 88g cards, 51g fat)
Total:
  • calories: 3453
  • Carbs: 311.1
  • Fat: 115.5
  • Protein: 296

Training (legs)

  • pre workout cardio: 10 minute run treadmill 1.15 mile
  • Quad focused Squats (smith machine) 4 sets: 1 set 205lb 5 reps, 1 set 185lb 8 reps, 1 set 185lb 7 reps, 1 set 115lb 15 reps,
  • Standing calf raise 4 sets: 1 set 135lb 9 reps, 1 set 135lb 7 reps, 1 set 135lb 7 reps, 1 set 75lb 15 reps
  • Dumbbell lunges 4 sets: 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 40lb 7 reps , 1 set 20lb 17 reps
  • Calf extension machine 4 sets: 1 set 120lb 5 reps, 1 set 100lb 8 reps, 1 set 100lb 7 reps, 1 set 60lb 16 reps
  • Leg curls 4 sets: 1 set 100lb 5 reps, 1 set 90lb 6 reps, 1 set 90lb 5 reps, 1 set 50lb 26 reps
  • Post workout cardio: stairmaster 7.5 minutes 402 steps


Sleep: 5 hours
Your diet has improved 100%

if I'm going to nitpick it's going to be only getting five hours of sleep try to get at least 7 hours consistent every day that's when your body recovers and repairs
 
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