Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
The workout today was great. Everything felt lighter than I thought it would feel. Good to see I’m getting stronger. I still have to adjust to the week though. This morning in school my head was spinning with things to do.
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
Overall the workout was great. Everything came easier than I thought it would just like yesterday. The only problem was I had to finish the last two sets of calf raises on the standing calf machine because two old dudes took the leg press while I was doing the giant set thing.
Hey, Just a little advice on your sleep. I found out if you make your sleep area totally dark and I mean totally your sleep is alot better. i purchased some cloth called whiteout cloth and covered my windows in my bedroom also turn your alarm clock away from your line of vision so you can’t see the numbers or the light. My bedroom is completely black, I fall asleep faster and wake up more rested. I can even sleep in there during the daytime.
[quote]fitn51 wrote:
Hey, Just a little advice on your sleep. I found out if you make your sleep area totally dark and I mean totally your sleep is alot better. i purchased some cloth called whiteout cloth and covered my windows in my bedroom also turn your alarm clock away from your line of vision so you can’t see the numbers or the light. My bedroom is completely black, I fall asleep faster and wake up more rested. I can even sleep in there during the daytime.[/quote]
Meal 4: Post Cardio
-ON Whey Shale 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-CEE
Total: 55/37/5
Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Natural Enzyme
Total: 50/15/22.5
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 285/157/91.5 for 2592kcal (44/24/32)
Comments:
I was feeling really run down before myt cardio but once I got that post workout meal in me I felt fine. I’m looking forward to lifting again tomorrow.
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
This workout had me nervous beforehand but I think I got through it ver well. I think I might have done one too many sets of calf raises though haha.
-A Weighted Chin-Ups @ Bodyweight + 20lbs with 60 second rest intrevals. Completed 1 x 5, 1 x 5, 1 x 2, 1 x 3, 1 x 3 Last Time: 5 x 5 @ Bodyweight + 12.5lbs
-Stretches
Duration: 1 hour
-About 20 minutes worth of ab and posture work at home
Diet:
-ON Whey Shake 48/8/2
-Instant Oatmeal 7/29/3
-CEE
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-Buckwheat Pancakes 48/50/2
-FF Cream Cheese 10/2/0
-Small Apple 0/15/0
-Orange 0/18/0
-200mg ALA
-B Complex
Total: 58/85/2
-Eggs/Veggies 25/8/0
-PB and Celery Sticks 7/7/13
-2 Fish Oils 0/0/2
Total: 32/15/15
-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 320/226/61.5 for 2738kcal (46/33/21)
Comments:
Up bright and early on this riany day to do my cardio. I bumped up the weights on the chin ups as I completed all the sets last time. Hopefully I can keep progressing with this. Also, I think I’ll do some cardio tomorrow as well. I have nothing better to do. I will be weighing in before I go though.
-Tuna/Veggies/Olive Oil stir Fry 37/10/15
-2 Fish Oils 0/0/2
Total: 37/10/17
-Chicken Caesar Salad 50/15/20.5
-2 Fish Oils 0/0/2
-Green Tea 0/0/0
-CEE
Total: 50/15/22.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 307/160/60.5 2413kcal (50/27/23)
Comments:
Yeah I decided to do some cardio today as I was super bored. As for the weigh in, it definitely went better than I thoght. My waist seems down from bloatation and I have gained 3lbs since my last one (2 weeks ago). My bodyfat is the same as far as my shitty calipers can tell.
Great log buddy. Which program have you liked the best out of the 3?
Also if I could offer some advice, with your bodyfat levels and age, I would be eating a ton and not worrying about macro-ratios and other minute details. I would also keep the cardio to a minimum. I think just eating alot of good food and cutting back on cardio would double your gains. Good luck and great log!
Great log buddy. Which program have you liked the best out of the 3?
Also if I could offer some advice, with your bodyfat levels and age, I would be eating a ton and not worrying about macro-ratios and other minute details. I would also keep the cardio to a minimum. I think just eating alot of good food and cutting back on cardio would double your gains. Good luck and great log!
[/quote]
Thanks man. out of the 2 I’ve finished BBB and ABBH1 I REALLY liked ABBH1. I just wish the workouts were longer. I’ll elt you know if I liked ABBH2 better when I finish. I’m only half way though.
As for the cardio and eating. I’m working on both. I’ve contemplated not recording what I eat for a while. We’ll see.
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
-Protein Pancakes 48/3/1
-PB and Celery Sticks 7/7/13
-2 Fish Oils 0/0/2
-B Complex
Total: 55/10/16
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-CEE
Total: 50/15/20.5
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 306/277/50.5 for 2787kcal (44/40/16)
Comments:
Today’s president’s day so i got to go to the gym when I felt like it (morning) and today also marks the day that i switch the exercises in the mircocycle. I’m glad I looked at what I had estimated for my weights. Everything except for the up[right rows were wrong lol.
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
This workout was harder than I expected it to be. overall it went well though. All the weights were pretty much spot on. My hip fleors (at least I think it’s my hip flexors) are still a little sore from squatting heavy on Friday though so that made it a little more difficult than it should have been.
Meal 4: Post Cardio
-ON Whey Shale 48/8/2
-Instant Oatmeal 7/29/3
-300mg ALA
-Chromium
-Potassium
-Vitamin C
-CEE
Total: 55/37/5
Meal5: 2 hours later
-Chicken Caesar Salad 50/15/20.5
-Green Tea 0/0/0
-2 Fish Oils 0/0/2
-Natural Enzyme
Total: 50/15/22.5
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 285/157/91.5 for 2592kcal (44/24/32)
Comments:
I think I may be getting a little sick. I can’t remember the last time I felt sick! I woke up with a sore throat and I’ve had a minor headache on and off throughout the day. Hopefully as will be well by tomorrow so mI can hit the weights hard. Still got everything done as usual.
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
I feel better today. The workout was extremely easy which kind of scares me. I wanted to use the 45s but some guy was hogging them. This particular sequence of exercises is very hard to do without people getting in the way.
i dont want to sound like an ass, as i just picked up this thread on its last page, but who the hell do you have time to right all of this out and train?..
[quote]gaeveric wrote:
i dont want to sound like an ass, as i just picked up this thread on its last page, but who the hell do you have time to right all of this out and train?..[/quote]
After I’ve typed it all out the first time, I have a template that I can copy paste and change the details as needed. It takes about 2 minutes of my time. I sure as hell hope you aren’t implying that I’m never in the gym. I would be in the gym 24/7 if that were possible.
Meal 5: 1 hour later
-Chicken 36/0/2
-Brown Rice 4/60/1
-Mixed Veggies 6/9/0
-1/2 cup Fiber One 2/22/1
-1/2 Cup Egg Beaters 12/0/0
-Soy Sauce 1/0/0
-Green Tea 0/0/0
-Potassium
-Chromium
-300mg ALA
-Apple Cider Vinegar
Total: 61/91/4
Meal 6: Right before bed
-8oz Ground Beef 50/0/10
-2 Fish Oils 0/0/2
-ZMA
-Melatonin
Total: 50/0/12
Day Total: 269/335/63 for 2983 (36/45/19)
Comments:
I felt absolutely great today. It was a true Friday. As far as the workout goes. Everything went well except for the rack deadlifts. it really woke me up to how badly I need to work on my grip. I’m officially tossing the gloves aside.