Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Approved Log My Bulking Diet Training Sleep log

Wednesday 3/6

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: steak, rice, beans, corn, avacado, lettuce, cheese burrito, chips (2190 calories, 89g protein, 227g carbs, 101g fat)
  • Protein shake (360 calories, 60g protein, 14g carbs, 6g fat)
Totals:
  • calories: 4278
  • Carbs: 420.5
  • Fat: 159
  • Protein: 314.5

Training: none, late soccer practice



Sleep: 8 hours
 
Tuesday 3/5

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, beans, rice, lettuce, cheese, avacado, corn (1150 calories, 86g protein, 95g carbs, 52g fat)
  • Protein shake (180 calories, 30g protein, 7g carbs, 3g fat)

Totals:
  • calories: 3578
  • Carbs: 351.5
  • Fat: 113
  • Protein: 328.5


Training (arms/core)



  • incline bicep curl 4 sets: 1 set 27.5lb 9 reps, 1 set 27.5lb 6 reps, 1 set 27.5lb 6 reps, 1 set 17.5lb 14 reps
  • Zottman curl 4 sets: 1 set 15lb 9 reps, 1 set 15lb 16 reps, 1 set 20lb 9 reps, 1 set 12.5lb 15 reps
  • Barbell preacher curl 4 sets: 1 set 50lb 14 reps, 1 set 60lb 9 reps, 1 set 60lb 6 reps, 1 set 40lb 8 reps
  • Cable curls 4 sets: 1 set 42.5lb 7 reps, 2 set 42.5lb 8 reps, 1 set 42.5lb 7 reps, 1 set 30lb 14 reps
  • Single arm curl machine 4 sets: 1 set 40lb 7 reps, 1 set 30lb 8 reps, 1 set 30lb 9 reps, 1 set 20lb 16 reps
  • Dips (bodyweight) 4 sets: 1 set 20 reps, 1 set 15 reps, 1 set 13 reps, 1 set 10 reps
  • Tricep push down (rope) 4 sets: 1 set 42.5lb 15 reps, 1 set 50lb 8 reps, 1 set 50lb 6 reps, 1 set 25lb 16 reps
  • Tricep push down (straight bar) 4 sets: 1 set 50lb 14 reps, 1 set 57.5lb 10 reps, 1 set 57.5lb 13 reps, 1 set 35lb 24 reps
  • Skullcrusher/close grip superset 4 sets: 1 set 60lb 10/13, 1 set 60lb 10/15, 1 set 60lb 10/12, 1 set 40lb 18/23




  • knee raises 7 sets: 1 set 23 reps, 1 set 17 reps, 1 set 13 reps, 1 set 13 reps, 1 set 14 reps, 1 set 10 reps, 1 set 10 reps
  • Crunch machine 4 sets: 1 set 90lb 23 reps, 1 set 110lb 20 reps, 1 set 110lb 17 reps, 1 set 100lb 20 reps


Sleep: 8 hours
@2l84me1 skull crushers perfect you really closing it out well
 
Saturday 3/2

Meals

  • 5 raw eggs, protein shake
  • 2 hot dogs
  • 1 entire large pizza
  • Protein shake




Training (legs/core)

  • Squats 4 sets: 1 set 185lb 10 reps, 1 set 225lb 6 reps, 1 set 225lb 3 reps, 1 set 185lb 8 reps, 1 set 135lb 17 reps
  • Leg press 2 sets: 1 set 373lb 12 reps, 1 set 463lb 8 reps
  • Leg press (single leg) (left leg way weaker than right) 4 sets: 193lb 8 reps, 1 set 193lb 8 reps, 1 set 193lb 8 reps, 1 set 193lb 9 reps
  • Toe press 4 sets: 1 set 193lb (both leg) 32 reps, 1 set 193lb (single leg) 13 reps, 1 set 193lb (both legs) 24 reps, 1 set 193lb (single leg) 8 (double leg after to failure)
  • Seated calf raise 4 sets: 1 set single leg 95lb 8 reps, 1 set single leg 95lb 8 reps (double to failure), 1 set single leg 95lb 8 reps (double to failure), 1 set 95lb 9 reps (double to failure)
  • Leg extension 4 sets: 1 set single leg 30lb 9 reps, 1 set single leg 30lb 8 reps, 1 set single leg 30lb 8 reps, 1 set double leg 100lb 10 reps


Sleep: 8 hours





This has been my absolute worst day of eating so far in the last 4 months, had 2 soccer games both 1 hour in different directions have been riding around and at soccer games all day so barely got to eat, it was fun but really fucked up for my nutrition. Was only able to eat what I could.

Did manage to hit the gym, didn’t go very hard. Been fucking off on legs smh
good update
 
Thursday 3/7

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: steak, rice, beans, avacado, corn, cheese, lettuce (1410 calories, 72 protein, 147g carbs, 59g fat)
  • Protein shake (180 calories, 30g protein, 7g carbs, 3g fat)
Totals:
  • calories: 3838
  • Carbs: 403.5
  • Fat: 122
  • Protein: 315.5


Training (shoulders)

  • military press 4 sets: 1 set 135lb 8 reps, 1 set 135lb 7 reps, 1 set 135lb 7 reps, 1 set 95lb 13 reps
  • Barbell front raise 4 sets: 1 set 40lb 8 reps, 1 set 40lb 11 reps, 1 set 40lb 8 reps, 1 set 20lb 25 reps
  • Rear delt DB fly 5 sets: 1 set 20lb 16 reps, 1 set 20lb 14 reps, 1 set 12.5lb 15, I set 12.5lb 18 reps, 1 set 12.5lb 18 reps
  • Rear delt fly machine 4 sets: 1 set 85lb 10 reps, 1 set 100lb 7 reps, 1 set 85lb 10 reps, 1 set 55lb 17 reps
  • Dumbell lateral raise 4 sets: 1 set 17.5lb 8 reps, 1 set 17.5lb 9 reps, 1 set 15lb 10 reps, 1 set 15lb 10 reps
  • Upright barbell row 4 sets: 1 set 50lb 10 reps, 1 set 50lb 15 reps, 1 set 50lb 12 reps, 1 set 40lb 14 reps
  • Cable lateral raise 5 sets: 1 set 7.5lb 7 reps, 1 set 7.5lb 8 reps, 1 set 7.5lb 7 reps, 1 set 2.5lb 15 reps, 1 set 2.5lb 13 reps
  • Shrugs (smith) 4 sets: 1 set 165lb 19 reps, 1 set 185lb 9 reps, 1 set 185lb 9 reps, 1 set 115lb 26 reps


Sleep: 8 hours
 
Thursday 3/7

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: steak, rice, beans, avacado, corn, cheese, lettuce (1410 calories, 72 protein, 147g carbs, 59g fat)
  • Protein shake (180 calories, 30g protein, 7g carbs, 3g fat)
Totals:
  • calories: 3838
  • Carbs: 403.5
  • Fat: 122
  • Protein: 315.5


Training (shoulders)

  • military press 4 sets: 1 set 135lb 8 reps, 1 set 135lb 7 reps, 1 set 135lb 7 reps, 1 set 95lb 13 reps
  • Barbell front raise 4 sets: 1 set 40lb 8 reps, 1 set 40lb 11 reps, 1 set 40lb 8 reps, 1 set 20lb 25 reps
  • Rear delt DB fly 5 sets: 1 set 20lb 16 reps, 1 set 20lb 14 reps, 1 set 12.5lb 15, I set 12.5lb 18 reps, 1 set 12.5lb 18 reps
  • Rear delt fly machine 4 sets: 1 set 85lb 10 reps, 1 set 100lb 7 reps, 1 set 85lb 10 reps, 1 set 55lb 17 reps
  • Dumbell lateral raise 4 sets: 1 set 17.5lb 8 reps, 1 set 17.5lb 9 reps, 1 set 15lb 10 reps, 1 set 15lb 10 reps
  • Upright barbell row 4 sets: 1 set 50lb 10 reps, 1 set 50lb 15 reps, 1 set 50lb 12 reps, 1 set 40lb 14 reps
  • Cable lateral raise 5 sets: 1 set 7.5lb 7 reps, 1 set 7.5lb 8 reps, 1 set 7.5lb 7 reps, 1 set 2.5lb 15 reps, 1 set 2.5lb 13 reps
  • Shrugs (smith) 4 sets: 1 set 165lb 19 reps, 1 set 185lb 9 reps, 1 set 185lb 9 reps, 1 set 115lb 26 reps


Sleep: 8 hours
@2l84me1 protein a bit low i think you can go to 350grams and really add more cardio
 
Thursday 3/7

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: steak, rice, beans, avacado, corn, cheese, lettuce (1410 calories, 72 protein, 147g carbs, 59g fat)
  • Protein shake (180 calories, 30g protein, 7g carbs, 3g fat)
Totals:
  • calories: 3838
  • Carbs: 403.5
  • Fat: 122
  • Protein: 315.5


Training (shoulders)

  • military press 4 sets: 1 set 135lb 8 reps, 1 set 135lb 7 reps, 1 set 135lb 7 reps, 1 set 95lb 13 reps
  • Barbell front raise 4 sets: 1 set 40lb 8 reps, 1 set 40lb 11 reps, 1 set 40lb 8 reps, 1 set 20lb 25 reps
  • Rear delt DB fly 5 sets: 1 set 20lb 16 reps, 1 set 20lb 14 reps, 1 set 12.5lb 15, I set 12.5lb 18 reps, 1 set 12.5lb 18 reps
  • Rear delt fly machine 4 sets: 1 set 85lb 10 reps, 1 set 100lb 7 reps, 1 set 85lb 10 reps, 1 set 55lb 17 reps
  • Dumbell lateral raise 4 sets: 1 set 17.5lb 8 reps, 1 set 17.5lb 9 reps, 1 set 15lb 10 reps, 1 set 15lb 10 reps
  • Upright barbell row 4 sets: 1 set 50lb 10 reps, 1 set 50lb 15 reps, 1 set 50lb 12 reps, 1 set 40lb 14 reps
  • Cable lateral raise 5 sets: 1 set 7.5lb 7 reps, 1 set 7.5lb 8 reps, 1 set 7.5lb 7 reps, 1 set 2.5lb 15 reps, 1 set 2.5lb 13 reps
  • Shrugs (smith) 4 sets: 1 set 165lb 19 reps, 1 set 185lb 9 reps, 1 set 185lb 9 reps, 1 set 115lb 26 reps


Sleep: 8 hours
Very nicely done on this workout.
 
you're getting in a good amount of fats and carbs as well
 
You are looking great keep up the good work
 
you're gaining a solid amount of protein try maybe cutting back a little bit for a week
 
Back
Top Bottom