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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log My Bulking Diet Training Sleep log

Monday 2/12

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6g fat)
  • Dinner: chicken, white rice, black bean, corn, avacado, cheese, lettuce (1150 calories, 86g protein, 95g carbs, 52g fat)

Totals:
  • calories: 3398
  • Carbs: 344.5
  • Fat: 111
  • Protein: 299.5


Training: none



Sleep: 8 hours
 
Tuesday 2/13

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6g fat)
  • Dinner: 350g kielbasa, onion, pepper, corn (1237 calories, 46g protein, 18g carbs, 109g fat)
  • Protein shake (540 calories, 76g protein, 40g carbs, 6g fat)

Totals:
  • calories: 4025
  • Carbs: 307.5
  • Fat: 174
  • Protein: 335.6




Training (legs/core)

  • Back squats 4 sets: 1 set 185lb 12 reps, 1 set 225lb 5 reps, 1 set 225lb 4 reps, 1 set 135lb 16 reps (starting to feel lower back struggling again, can’t push it too far)
  • Leg press 4 sets: 1 set 463lb 8 reps, 1 set 463lb 8 reps, 1 set 463lb 9 reps, 1 set 283lb 25 reps
  • Toe press (single leg) 4 sets: 1 set 193lb 9 reps, 1 set 193lb 8 reps, 1 set 193lb 7 reps, 1 set 103lb 14 reps
  • Seated calf raise (single leg) 4 sets: 1 set 95lb 9 reps, 1 set 95lb 8 reps, 1 set 95lb 6 reps, 1 set 95lb (both legs slow controlled) 16 reps
  • Leg extension (single leg) 4 sets: 1 set 30lb 11 reps, 1 set 30lb 12 reps, 1 set 30lb 10 reps, 1 set 50lb (both feet) 22 reps
  • Prone leg curl (single leg) 4 sets: 1 set 40lb 11 reps, 1 set 50lb 8 reps, 1 set 50lb 7 reps, 1 set 50lb (both legs) 26 reps
  • Knee raise 4 sets: 1 set 15 reps, 1 set 13 reps, 1 set 12 reps, 1 set 10 reps
  • Crunch machine 4 sets: 1 set 90lb 14 reps, 1 set 100lb 14 reps, 1 set 100lb 14 reps, 1 set 80lb 24 reps


Sleep: 8 hours
 
Tuesday 2/13

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6g fat)
  • Dinner: 350g kielbasa, onion, pepper, corn (1237 calories, 46g protein, 18g carbs, 109g fat)
  • Protein shake (540 calories, 76g protein, 40g carbs, 6g fat)

Totals:
  • calories: 4025
  • Carbs: 307.5
  • Fat: 174
  • Protein: 335.6




Training (legs/core)

  • Back squats 4 sets: 1 set 185lb 12 reps, 1 set 225lb 5 reps, 1 set 225lb 4 reps, 1 set 135lb 16 reps (starting to feel lower back struggling again, can’t push it too far)
  • Leg press 4 sets: 1 set 463lb 8 reps, 1 set 463lb 8 reps, 1 set 463lb 9 reps, 1 set 283lb 25 reps
  • Toe press (single leg) 4 sets: 1 set 193lb 9 reps, 1 set 193lb 8 reps, 1 set 193lb 7 reps, 1 set 103lb 14 reps
  • Seated calf raise (single leg) 4 sets: 1 set 95lb 9 reps, 1 set 95lb 8 reps, 1 set 95lb 6 reps, 1 set 95lb (both legs slow controlled) 16 reps
  • Leg extension (single leg) 4 sets: 1 set 30lb 11 reps, 1 set 30lb 12 reps, 1 set 30lb 10 reps, 1 set 50lb (both feet) 22 reps
  • Prone leg curl (single leg) 4 sets: 1 set 40lb 11 reps, 1 set 50lb 8 reps, 1 set 50lb 7 reps, 1 set 50lb (both legs) 26 reps
  • Knee raise 4 sets: 1 set 15 reps, 1 set 13 reps, 1 set 12 reps, 1 set 10 reps
  • Crunch machine 4 sets: 1 set 90lb 14 reps, 1 set 100lb 14 reps, 1 set 100lb 14 reps, 1 set 80lb 24 reps


Sleep: 8 hours
Very nicely done brother 👏
 
Monday 2/12

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6g fat)
  • Dinner: chicken, white rice, black bean, corn, avacado, cheese, lettuce (1150 calories, 86g protein, 95g carbs, 52g fat)

Totals:
  • calories: 3398
  • Carbs: 344.5
  • Fat: 111
  • Protein: 299.5


Training: none



Sleep: 8 hours
Tuesday 2/13

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6g fat)
  • Dinner: 350g kielbasa, onion, pepper, corn (1237 calories, 46g protein, 18g carbs, 109g fat)
  • Protein shake (540 calories, 76g protein, 40g carbs, 6g fat)

Totals:
  • calories: 4025
  • Carbs: 307.5
  • Fat: 174
  • Protein: 335.6




Training (legs/core)

  • Back squats 4 sets: 1 set 185lb 12 reps, 1 set 225lb 5 reps, 1 set 225lb 4 reps, 1 set 135lb 16 reps (starting to feel lower back struggling again, can’t push it too far)
  • Leg press 4 sets: 1 set 463lb 8 reps, 1 set 463lb 8 reps, 1 set 463lb 9 reps, 1 set 283lb 25 reps
  • Toe press (single leg) 4 sets: 1 set 193lb 9 reps, 1 set 193lb 8 reps, 1 set 193lb 7 reps, 1 set 103lb 14 reps
  • Seated calf raise (single leg) 4 sets: 1 set 95lb 9 reps, 1 set 95lb 8 reps, 1 set 95lb 6 reps, 1 set 95lb (both legs slow controlled) 16 reps
  • Leg extension (single leg) 4 sets: 1 set 30lb 11 reps, 1 set 30lb 12 reps, 1 set 30lb 10 reps, 1 set 50lb (both feet) 22 reps
  • Prone leg curl (single leg) 4 sets: 1 set 40lb 11 reps, 1 set 50lb 8 reps, 1 set 50lb 7 reps, 1 set 50lb (both legs) 26 reps
  • Knee raise 4 sets: 1 set 15 reps, 1 set 13 reps, 1 set 12 reps, 1 set 10 reps
  • Crunch machine 4 sets: 1 set 90lb 14 reps, 1 set 100lb 14 reps, 1 set 100lb 14 reps, 1 set 80lb 24 reps


Sleep: 8 hours
@2l84me1 high sets perfect leg press ending with 25 reps NICE!
 
Wednesday 2/14

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Dinner: mahi mahi, shrimp, sirloin, potato, coleslaw, rice (1200 calories, 118g protein, 74g carbs, 89.5g fat)
  • Protein shake (450 calories, 68g protein, 27g carbs, 6g fat)

Totals:
  • calories: 3378
  • Carbs: 280.5
  • Fat: 148.5
  • Protein: 351.5


Training: rest day



Sleep: 8 hours
 
Saturday 2/9

Meals

  • breakfast: 6 scramble eggs, 2 piece bacon, 1 scoop protein powder 1 cup low fat milk, 1/2 cup oatmeal 1 cup low fat milk (1068 calories, 93g protein, 66g carbs, 56g fat)
  • Protein shake, 400g pineapple (560 calories, 60g protein, 52g carb, 6.5g fat)
  • Dinner: 500g pork chop, asparagus, 4oz beef rice (1530 calories, 127.5g protein, 61g carbs, 80g fat)
  • protein shake (360 calories, 60g protein, 14g carbs, 6g fat)

Totals:
  • calories: 3518
  • Carbs: 193
  • Fat: 148
  • Protein: 340.5


Training (back/core) (officially starting bro split, focusing on lowering weight, slower controlled reps to full range of motion & time under tension)

  • Straight arm pull-down 4 sets: 1 set 50lb 10 reps, 1 set 50lb 10 reps, 1 set 50lb 9 reps, 1 set 30lb 18 reps
  • Pull ups 4 sets: 1 set bodyweight 8 reps, 1 set bodyweight 6 reps, 1 set bodyweight 4 reps, 1 set 70lb 11 reps
  • Landmine row 4 sets: 1 set 120lb 9 reps, 1 set 120lb 8 reps, 1 set 120lb 8 reps, 1 set 95lb 15 reps
  • Chest supported row (wide grip single arm) 4 sets: 1 set 82lb 15 reps, 1 set 102lb 10 reps, 1 set 102lb 10 reps, 1 set 57lb 24 reps
  • Palms up lat pull-down 4 set: 1 set 100lb 11 reps, 1 set 115lb 9 reps, 1 set 115lb 9 reps, 1 set 70lb 17 reps
  • High row 4 sets: 1 set 186lb 9 reps, 1 set 186lb 9 reps, 1 set 186lb 9 reps, 1 set 116lb 17 reps
  • Hanging Knee raises 4 set: 1 set 15 reps, 1 set 11 reps, 1 set 9 reps, 1 set 7 reps
  • Non hanging Knee raise 3 set: 1 set 6 reps, 1 set 8 reps, 1 set 6 reps
  • Crunch machine 4 sets: 1 set 110lb 11 reps, 1 set 100lb 11 reps, 1 set 110lb 10 reps, 1 set 70lb 21 reps
  • Post workout cardio: 7.5 mile bike level 13 resistance 22 minute


Sleep: 7 hours
nice job right here
 
Thursday 2/15

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6g fat)
  • Dinner: 600g chicken breast, Brussels sprouts (990 calories, 186g protein, 22g fat)
  • 2 banana (210 calories, 2.5g protein, 54g carbs, 1g fat)
Totals:
  • calories: 3448
  • Carbs: 303.5
  • Fat: 82
  • Protein: 402


Training (chest/core)

  • incline dumbell press 4 sets: 1 set 65lb 13 reps, 1 set 65lb 10 reps, 1 set 65lb 7 reps, 1 set 45lb 12 reps
  • Incline bench 4 sets: 1 set 155lb 7 reps, 1 set 155lb 6 reps, 1 set 155lb 6 reps, 1 set 95lb 19 reps
  • Decline press machine 4 sets: 1 set 146lb 12 reps, 1 set 166lb 11 reps, 1 set 166lb 9 reps, 1 set 96lb 25 reps
(14 push-ups to failure after last set)

  • flat bench 2 sets: 1 set 135lb 7 reps 7 push-ups, 1 set 135lb 5 reps (4 push-ups)
  • Incline press machine 4 sets: 1 set 162lb 4 reps, 1 set 132lb 7 reps, 1 set 132lb 6 reps, 1 set 72lb 17 reps (4 push-ups)
  • Cable fly (mid) 4 sets: 1 set 22.5lb 8 reps (7 push-ups) , 1 set 22.5lb 7 reps (6 pushups), 1 set 22.5lb 6 reps (6 pushups), 1 set 12.5lb 17 reps (3 push-ups)


  • knee raises 5 sets: 1 set 17 reps, 1 set 13 reps, 1 set 11 reps, 1 set 8 reps, 1 set 6 reps
  • Crunch machine 5 sets: 1 set 110lb 9 reps, 1 set 90lb 15 reps, 1 set 90lb 16 reps, 1 set 90lb 15 reps, 1 set 70lb 33 reps
  • Post workout cardio: bike 15 minutes level 13 resistance 5.4 miles


Sleep: 8 hours
 
Wednesday 2/14

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Dinner: mahi mahi, shrimp, sirloin, potato, coleslaw, rice (1200 calories, 118g protein, 74g carbs, 89.5g fat)
  • Protein shake (450 calories, 68g protein, 27g carbs, 6g fat)

Totals:
  • calories: 3378
  • Carbs: 280.5
  • Fat: 148.5
  • Protein: 351.5


Training: rest day



Sleep: 8 hours
Thursday 2/15

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Snack: 400g pineapple, 1.5 cup Greek yogurt (520 calories, 48g protein, 70g carbs, 6g fat)
  • Dinner: 600g chicken breast, Brussels sprouts (990 calories, 186g protein, 22g fat)
  • 2 banana (210 calories, 2.5g protein, 54g carbs, 1g fat)
Totals:
  • calories: 3448
  • Carbs: 303.5
  • Fat: 82
  • Protein: 402


Training (chest/core)

  • incline dumbell press 4 sets: 1 set 65lb 13 reps, 1 set 65lb 10 reps, 1 set 65lb 7 reps, 1 set 45lb 12 reps
  • Incline bench 4 sets: 1 set 155lb 7 reps, 1 set 155lb 6 reps, 1 set 155lb 6 reps, 1 set 95lb 19 reps
  • Decline press machine 4 sets: 1 set 146lb 12 reps, 1 set 166lb 11 reps, 1 set 166lb 9 reps, 1 set 96lb 25 reps
(14 push-ups to failure after last set)

  • flat bench 2 sets: 1 set 135lb 7 reps 7 push-ups, 1 set 135lb 5 reps (4 push-ups)
  • Incline press machine 4 sets: 1 set 162lb 4 reps, 1 set 132lb 7 reps, 1 set 132lb 6 reps, 1 set 72lb 17 reps (4 push-ups)
  • Cable fly (mid) 4 sets: 1 set 22.5lb 8 reps (7 push-ups) , 1 set 22.5lb 7 reps (6 pushups), 1 set 22.5lb 6 reps (6 pushups), 1 set 12.5lb 17 reps (3 push-ups)


  • knee raises 5 sets: 1 set 17 reps, 1 set 13 reps, 1 set 11 reps, 1 set 8 reps, 1 set 6 reps
  • Crunch machine 5 sets: 1 set 110lb 9 reps, 1 set 90lb 15 reps, 1 set 90lb 16 reps, 1 set 90lb 15 reps, 1 set 70lb 33 reps
  • Post workout cardio: bike 15 minutes level 13 resistance 5.4 miles


Sleep: 8 hours
@2l84me1 good sleep perfect!
400 grams of protein! KING KING KING!
come on we need to make @2l84me1 protein king on EVO
 
Wednesday 2/14

Meals

  • breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
  • Lunch: 1 cup beans, 226g tuna (560 calories, 76g protein, 62g carbs, 6g fat)
  • Dinner: mahi mahi, shrimp, sirloin, potato, coleslaw, rice (1200 calories, 118g protein, 74g carbs, 89.5g fat)
  • Protein shake (450 calories, 68g protein, 27g carbs, 6g fat)

Totals:
  • calories: 3378
  • Carbs: 280.5
  • Fat: 148.5
  • Protein: 351.5


Training: rest day



Sleep: 8 hours
Mahi, sirloin and shrimp you are eating like a king
 
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