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Approved Log My Bulking Diet Training Sleep log

looking good you're getting plenty of protein just up the vegetables a little bit
 
you can have a piece of pineapple at the end of every meal good for your digestion
 
Wednesday 12/6

  • 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: 300g pineapple, 1.5 cup Greek yogurt (450 calories, 35.5g protein, 55g carbs, 0g fat)
  • Dinner: beef, chicken, white rice, pinto bean, avacado, cheese, lettuce, corn (1625 calories, 139 protein, 87g carbs, 81g fat)
Totals:
  • calories: 3927
  • Carbs: 309.6
  • Fat: 136.5
  • Protein: 335.5

Training (chest/shoulder/tricep)

  • pre workout cardio: 10 minutes 1.15 mile run treadmill
  • Shoulder press machine 4 sets: 1 set 90lb 11 reps, 1 set 100lb 8 reps, 1 set 100lb 6 reps, 1 set 50lb
  • Bench press (smith machine) 4 sets: 1 set 165lb 4 reps, 135lb 9 reps, 1 set 145lb 6 reps, 1 set 95lb 16 reps
  • Incline bench (smith machine) 4 sets: 1 set 125lb 6 reps, 1 set 125lb 8 reps, 1 set 125lb 6 reps, 125lb 16 reps
  • Cable flies (mid) 3 sets: 1 set 20lb 8 reps, 1 set 25lb 5 reps, 1 set 10lb 23 reps
  • Cable flies (upper) 3 sets: 1 set 10lb 9 reps, 1 set 15lb 9 reps, 1 set 5lb 27 reps
  • Cable flies (lower) 3 sets: 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 17 reps
  • Face pulls 4 sets: 1 set 35lb 7 reps, 1 set 35lb 10 reps, 1 set 35lb 11 reps, 1 set 20lb 26 reps
  • Tricep pull-down (rope) 5 sets: 1 set 40lb 10 reps, 1 set 40lb 8 reps, 1 set 40lb 6 reps, 1 set 20lb 17 reps, 1 set 30lb 10 reps
  • Post workout cardio: 15 minute stairmaster 869 steps


Sleep: 7 hours
 
Wednesday 12/6

  • 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: 300g pineapple, 1.5 cup Greek yogurt (450 calories, 35.5g protein, 55g carbs, 0g fat)
  • Dinner: beef, chicken, white rice, pinto bean, avacado, cheese, lettuce, corn (1625 calories, 139 protein, 87g carbs, 81g fat)
Totals:
  • calories: 3927
  • Carbs: 309.6
  • Fat: 136.5
  • Protein: 335.5

Training (chest/shoulder/tricep)

  • pre workout cardio: 10 minutes 1.15 mile run treadmill
  • Shoulder press machine 4 sets: 1 set 90lb 11 reps, 1 set 100lb 8 reps, 1 set 100lb 6 reps, 1 set 50lb
  • Bench press (smith machine) 4 sets: 1 set 165lb 4 reps, 135lb 9 reps, 1 set 145lb 6 reps, 1 set 95lb 16 reps
  • Incline bench (smith machine) 4 sets: 1 set 125lb 6 reps, 1 set 125lb 8 reps, 1 set 125lb 6 reps, 125lb 16 reps
  • Cable flies (mid) 3 sets: 1 set 20lb 8 reps, 1 set 25lb 5 reps, 1 set 10lb 23 reps
  • Cable flies (upper) 3 sets: 1 set 10lb 9 reps, 1 set 15lb 9 reps, 1 set 5lb 27 reps
  • Cable flies (lower) 3 sets: 1 set 20lb 7 reps, 1 set 20lb 7 reps, 1 set 10lb 17 reps
  • Face pulls 4 sets: 1 set 35lb 7 reps, 1 set 35lb 10 reps, 1 set 35lb 11 reps, 1 set 20lb 26 reps
  • Tricep pull-down (rope) 5 sets: 1 set 40lb 10 reps, 1 set 40lb 8 reps, 1 set 40lb 6 reps, 1 set 20lb 17 reps, 1 set 30lb 10 reps
  • Post workout cardio: 15 minute stairmaster 869 steps


Sleep: 7 hours
@2l84me1 you're keeping 25 cardio push it to 30min if you can, all else stay the course on training
 
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Thursday 12/7

Meals

  • Breakfast: 1 organic eggs, 2 banana, 1 scoop protein powder in 1 cup milk, 1/2 cup oatmeal in 1 cup milk (878 calories, 59.5g protein, 115.6g carbs, 23g fat)
  • Lunch: beef, rice, broccoli (754 calories, 60g protein, 49g carbs, 33.5g fat)
  • Snack: 300g pineapple, 1 cup Greek yogurt, 1 scoop protein powder in 1 cup milk (560 calories, 57.5g protein, 68g carbs, 9.5g fat)
  • Dinner: 600g ground beef, 100g broccoli, 100g mashed potato (1612 calories, 104g protein, 15g carbs, 123g fat
Totals:
  • calories: 3804
  • Carbs: 247.6
  • Fat: 189
  • Protein: 281

Training (back/bicep)

  • pre workout cardio: 1.51 mile run 13 minute treadmill
  • Seated Cable rows (close grip) 3 sets: 1 set 100lb 9 reps, 1 set 100lb 9 reps, 1 set 55lb 25 reps
  • Seated cable rows (wide grip) 3 sets: 1 set 100lb 8 reps, 1 set 100lb 9 reps, 1 set 55lb 25 reps
  • Assisted pull-ups 4 sets: 1 set 30lb 8 reps, 1 set 30lb 8 reps, 1 set 30lb 6 reps, 1 set 60lb 18 reps
  • Straight arm push down 4 sets: 1 set 50lb 8 reps, 1 set 50lb 7 reps, 1 set 50lb 5 reps, 1 set 30lb 22 reps
  • Bent over row (smith machine) 4 sets: 1 set 95lb 10 reps, 1 set 95 10 reps, 1 set 115lb 7 reps, 1 set 75lb
  • Preacher curls 5 sets: 1 set 100lb 11 reps, 1 set 110lb 6 reps, 1 set 110lb 6 reps, 110lb 6 reps, 1 set 60lb 12 reps
  • Post workout cardio: stairmaster 15 minutes 892 steps


Sleep: 7 hours
 
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