Starting Weight 173
Monday
Bench Press 135x10x1
155x8x2
165x6x1
Incline Bench 110x8x3
Dumbell Fly 45x8x3
Pullover 50x8x3
Tricep Cable Extension 50x10x4
Dip Machine 50lbs 3x10
Bench Dip 3x10
Breakfast 4oz lean burger .5cup spinach fried egg 20grams avacado daves good seed bread 2 slices
Snack 2 scoops Jocko Molk
Lunch small green apple bowel of Gumbo 240 cals 23g carb 11g fat 13g protein
Snack 1 pouch Basil Pesto Tuna 2g carb 6g fat 14g protein
Snack 2 Boiled eggs tortilla chips 9g
Dinner thin crust canadian bacon pizza 4 slice
3 Likes
1 mile run
Tuesday Back and Biceps
deadlift 135x10x1
225x8x2
245x6x1
dumbell row 65 8x3
seated row 140 8x2
close grip lat pull down 140 8x3
barbell curl 65 8x3
close grip preacher curl 55 8x3
Incline dumbell curl 25 8x3
concentration curl 25 8x3
breakfast same burger
snack 2 scoops of Jocko Molk
Lunch 4oz salmon 3.5oz green beans
Snack 2.5oz tuna pouch
1oz mixed nuts
2 boiled eggs
Dinner 5oz ground venison
1 cup steamed broccoli
.5 cup mashed potatoes
Snack 1 cup popcorn
3 Likes
Wednesday
1 mile run
day off
Breakfast same burger
Snack 2 scoops protein
Lunch grilled chicken quarter 5oz ground venison patty and .5 cup of mashed potatoes
Snack barbells cookies and cream bar
1 cup popcorn
1 oz mixed nuts
2 boiled eggs
Dinner 4oz blackened snapper
.5 cup of brown rice
1 cup broccoli
2 Likes
Thursday
Shoulders and core
overhead barbell press 95 8x3
cable face pull 80 8x3
back fly machine 115 10x3
cable lateral raise 45 8x3
seated dumbbell shoulder press 30 8x3
cable crunch 80 15x3
wood chops 50 15x3
ab roller 15x3
hanging leg raise 20x3
decline sit ups 25 15x3
Breakfast same burger
Snack 2 scoops protein
Subway protein bowl double steak with spinach jalapenos and baja chipotle sauce bag of Miss Vickie’s salt and vinegar
Snack pouch of pesto tuna
2 boiled eggs
mixed nuts
Dinner Hatch chile stew homemade with wild hog served over 1 cup of brown rice
Snack 1 cup popcorn
3 Likes
Friday Leg Day
breakfast burger
Step Down Machine 160x8x3
Leg Extensions 145x8x3
Outer Thigh machine 145x8x3
Barbell Hip Thrust 140x10x3
Squat 315x8x3
Leg Curl 145x10x3
Leg Press 360x8x3
Snack 2 scoops protein
2 Likes
Saturday
Arms
incline curls 25x8x3
concentration curls 35x8x3
dumbbell curls 35x8x3
skull crushers 35x8x3
dumbbell triceps extension 35x8x3
single dumbbell extension 50x8x3
dumbbell shoulder press 35x8x3
lateral raise 25x8x3
breakfast burger
snack 2 scoops protein
packet of tuna
lunch tuna salad boiled eggs/tuna/plain greek yogurt
chips
snack scoop protein
dinner grilled sirloin steak 5oz
baked potato
green beans
1 Like
Sunday
Breakfast burger
scoop of protein
lunch carne asada charro beans chips salsa
snack scoop protein
pouch of tuna
dinner ground venison tacos 6oz and 3 shells light cheese and spinach toppings
1 Like
@s.gentz any input so far?
Monday Chest Triceps
Bench 175x8x3
Single arm fly machine 130x8x3
smith machine upright rows 130x8x3
rope triceps extensions 50x8x3
dumbbell skull crushers 90x8x3
incline bench 140x8x3
close grip dumbbell press 80x8x3
overhead triceps extension 60x8x3
cable fly 120x8x3
Breakfast burger
2 scoops protein
1 pouch of tuna
Lunch 5 oz smoked turkey breast 1 cup green beans 4oz tater tots
Snack barbell creamy crisp
2 boiled eggs
mixed nuts 1oz
2 cups popcorn
Dinner baked potato steamed broccoli 2 cups 5oz pan seared venison steaks
1 Like
Ryan1982:
any input so far?
Training looks good. Would be nice to see macros and training goals.
This is my current log. I haven’t updated too much recently as I am just in a maintenance phase but i’ll be updating daily in another couple weeks as I start to build again. Feel free to model your lof after mine if you like. Pretty much copy/past/adjust daily.
@QuadQueen
Just in a maintenance phase right now.
Don’t worry. Eating the no fat cheese daily!!!
My goal is cautious weight gain I am sitting at 170 with 15% body fat. The macros I have figured are 2653.
Protein 226
Fat 68
Carb 301
1 Like
@Ryan1982 looking at your “food logs“ I don’t see where your stated calorie and macro goals are being achieved. You don’t seem to be anywhere close.
1 Like
Tuesday Back Biceps
Cable Row 140x8x3
Cable One Arm Back Fly 40x8x3
Biceps Curl 35x8x3
Pull Over 140x8x3
Lat Pull Down 140x8x3
Concentration curls 30x8x3
Dumbbell Row 60x8x3
Cable Row 70x8x3
Hammer pull down 230x8x3
Curl Bar 65x8x3
Bent over barbell rows 135x8x3
Machine Back Fly 140x8x3
Breakfast Burger
Snack 2 Scoops Protein
Pouch of tuna
Lunch 8oz New York strip half cup rice
Snack 2 boiled eggs
Chomps Meat Stick
Protein 1 scoop
Dinner 6oz Salmon cup of green beans cup of brown rice
Snack Protein shake
1 Like
Agree. Better tracking needs to happen.
How are you coming up with that calorie goal? What are your maintenance cals?
Calorie goal has been coming up short. I came up with that goal off of a macro calulator from then I figured 1 gram of protein per lean body weight. I am 43 5’8” that body mass figure was based on one of those hand held body fat monitor. I have been using myfitnesspal for tracking is there something better out there or are they all about the same?
1 gram of protein per lean body weight
Protein 226
I am 43 5’8”
A human who is 5’8 and has 226lbs of lean mass is like Super Hero levels of jacked.
And like, Rob Liefeld superhero jacked.
Are you sure you calculated correctly?
EDIT: Wait, actually, you said your bodyweight was 170, so it’s impossible for you to have 226lbs of lean mass…
1 Like
No I added 147 to the overall macros to come up with 226.
Any particular reason why?