Well this is my first log I have done. Ill tell yall alil about me. I have been lifting since 8th grade football but got into the "building" part of it. I now have been religously training for about 2-3yrs. Before then I was way to sloppy in diet and training. I have always had a huge problem of gaining weight so I have to make sure I eat plenty of food. Now that it was suggested that I enter a bodybuilding contest in '10 spring, I plan on checking my diet even more(still dont know if Ill enter the contest yet). Here some of my most recent stats:
Chest: 45in
Shoulders:51
Waist:34(love handles always hit me in offseason.)
Thighs:26
Calves:16
Arms:16 1/2
Weight:185
I was up to almost 190 but I got hit with a bad cold for the past 3 days and actually lost 4-5lbs. Really ticked me off but oh well.
This is my AVERAGE daily diet. It changes with my bodyweight:
6:30a.m- 4-5eggs, 2cups of Special-K protein cereal(10g of protein-3/4c) w/ 1-11/2cups of skim milk.
9:30a.m-Met Rx Colossal Protein Bar and cup of plain peanuts
12:00p.m-either 10oz of skinless chicken breast, can of tuna, or a type of lean meat, salad or some type of vegetable, and either a sweet potato or cup of beans.
3:00p.m- Met Rx Colossal Bar and cup of plain peanuts
5:00p.m- skinless chicken breast and 2-3 slices of 100% whole wheat bread w/ apple butter
6:00p.m.-(roughly)-workout
7:15p.m.- protein shake w/: 40g of whey isolate, 35g of complex carbs, 20g of dextrose, and 10oz of skim milk
8:15-30p.m- 8oz steak, chicken, or lean meat, cup of broccoli, and brown rice
10:30p.m- protein shake with 20g of mix( casein, whey, egg) protein
I have a few days left of some creatine ethyl ester and Niox(Nitric Oxide) but after that is done my stack will look like this:
Creatine Edge Efferesvent by 8ball nutrition- 1 pack 20min before workout
GlycerGrow by CL products- 1 scoop 30min before wrkout, 2 sc at gym, and 1 during wrkout
White Flood Tablets- 1 serving 30min before workout
Uni-Liver by Universal- 2tablets at 3 meals and during and after wrkout
Multvitamin- 2x day
Fish Oils- at wake and before sleep
Program that I will be starting tomorrow(focusing on weak areas):
Monday:Chest*
Incline DB press 4x6,8,8,15 Weighted Dip 4x6,6,8,8
Low Cable crossover 3x8 DB Pullovers 3x10
Tuesday: Hams/Biceps
Stiff-leg Deadlifts-4x8 Barbell Curl-3x6
Seated Leg curl-4x6,8,8,15 Incline Curl-3x8
Glute Raise Machine*-3x12 Double Cable Curl-3x12
*I just couldnt find a freakin name for this machine.
Wednesday: Shoulders*
Seated DB press-4x6,8,8,15 DB Shrugs-4x8
Rear Cable laterals-4x8,8,10,10 Behind-Back Shrugs-3x10
Leaning lateral raises-4x6,8,8,15
Thursday: Quads/Triceps
Leg Press-4x6,8,8,15 Incline Skullcrushers-3x6
Hack Squats-4x10 Seated DB Overhead Extension-3x8
Leg Extensions-4x8,10,15,20 Rope Pressdowns-3x12
Friday: Back**
Underhand BB rows-4x6,8,8,15 Cable Rows-4x6,6,8,15
Wide-grip Pullups-3x8 Neutral Grip Pulldown-3x10
*I do 3 excercises of abs in between sets
**I do 3 excercises of calves in between sets
Lookin forward to startin this program and log. If you have any questions or remarks please let me know!
Chest: 45in
Shoulders:51
Waist:34(love handles always hit me in offseason.)
Thighs:26
Calves:16
Arms:16 1/2
Weight:185
I was up to almost 190 but I got hit with a bad cold for the past 3 days and actually lost 4-5lbs. Really ticked me off but oh well.
This is my AVERAGE daily diet. It changes with my bodyweight:
6:30a.m- 4-5eggs, 2cups of Special-K protein cereal(10g of protein-3/4c) w/ 1-11/2cups of skim milk.
9:30a.m-Met Rx Colossal Protein Bar and cup of plain peanuts
12:00p.m-either 10oz of skinless chicken breast, can of tuna, or a type of lean meat, salad or some type of vegetable, and either a sweet potato or cup of beans.
3:00p.m- Met Rx Colossal Bar and cup of plain peanuts
5:00p.m- skinless chicken breast and 2-3 slices of 100% whole wheat bread w/ apple butter
6:00p.m.-(roughly)-workout
7:15p.m.- protein shake w/: 40g of whey isolate, 35g of complex carbs, 20g of dextrose, and 10oz of skim milk
8:15-30p.m- 8oz steak, chicken, or lean meat, cup of broccoli, and brown rice
10:30p.m- protein shake with 20g of mix( casein, whey, egg) protein
I have a few days left of some creatine ethyl ester and Niox(Nitric Oxide) but after that is done my stack will look like this:
Creatine Edge Efferesvent by 8ball nutrition- 1 pack 20min before workout
GlycerGrow by CL products- 1 scoop 30min before wrkout, 2 sc at gym, and 1 during wrkout
White Flood Tablets- 1 serving 30min before workout
Uni-Liver by Universal- 2tablets at 3 meals and during and after wrkout
Multvitamin- 2x day
Fish Oils- at wake and before sleep
Program that I will be starting tomorrow(focusing on weak areas):
Monday:Chest*
Incline DB press 4x6,8,8,15 Weighted Dip 4x6,6,8,8
Low Cable crossover 3x8 DB Pullovers 3x10
Tuesday: Hams/Biceps
Stiff-leg Deadlifts-4x8 Barbell Curl-3x6
Seated Leg curl-4x6,8,8,15 Incline Curl-3x8
Glute Raise Machine*-3x12 Double Cable Curl-3x12
*I just couldnt find a freakin name for this machine.
Wednesday: Shoulders*
Seated DB press-4x6,8,8,15 DB Shrugs-4x8
Rear Cable laterals-4x8,8,10,10 Behind-Back Shrugs-3x10
Leaning lateral raises-4x6,8,8,15
Thursday: Quads/Triceps
Leg Press-4x6,8,8,15 Incline Skullcrushers-3x6
Hack Squats-4x10 Seated DB Overhead Extension-3x8
Leg Extensions-4x8,10,15,20 Rope Pressdowns-3x12
Friday: Back**
Underhand BB rows-4x6,8,8,15 Cable Rows-4x6,6,8,15
Wide-grip Pullups-3x8 Neutral Grip Pulldown-3x10
*I do 3 excercises of abs in between sets
**I do 3 excercises of calves in between sets
Lookin forward to startin this program and log. If you have any questions or remarks please let me know!
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