Brotherhood of Iron 2.0

Training Bodybuilding
41

7:00am - 3 large omega3 eggs, 3 pieces WW toast w/ this yogurt based butter my mom gets (1 tbsp is 5g fat, 1g sat), 10oz skim milk w/ 40g protein shake

10:00am - 85/15 beef and ground chicken burger w/ zucchini, couple handfuls cashews and almonds

12:30pm - 10oz 85/15 ground beef, broccoli w/ 2tbsp ranch dressing

3:00pm - few handfuls of almonds

3:45pm - 45g protein shake with 4 tbsp heavy whipping cream

5:20pm - pre workout shake approx. 50g carb, 30g protein

6:50pm - post workout shake approx. 100g carb, 30g protein

8:00pm - angus beef strips, spinach & cheese ravioli (family only left me 3 to try, bastards), 1 piece WW bread w/ that same low fat butter on it, spinach salad

10:00pm - 50g protein shake w/ 8oz whole milk and 2tbsp natural peanut butter

And yes, I keep a food log to track everything…glad I have been also since it allowed me to look back and analize how I’ve been eating this week.

Today is going better so far I’d say. At 1850 cals so far today, my breakfast was 850 of them.

42

The old Brotherhood of Iron was awesome. I never posted on it but frequently read it. Anyways, this is my Chest and Bi’s day from Monday.

Incline Bench - Rest/Pause, 210 for 11 then 8
Flat DB Flyes - Single Drop set, 60 to 50 for 2 sets
Cable X-over - Straight Set, 11 and 9
Pec Deck - Widowmaker
Unilateral Machine Preacher - 9 then 7 with 2-3 negatives to finish each set
EZ BB Curls - Double drop set
Hammer Curls - 45’s for 9,7 then finished each set with partials

Legs yesterday:
Leg Extensions - 13,12 with 4 plates and a 35
BB Lunges - 185 for 8
Squats - 255 for 12

43

[quote]WS4JB wrote:
Whats your plan Dre ?

I still think you’re just about the perfect choice to give the V-Diet a go.
[/quote]

I keep going back and forth about what I want to do. My main goal is to get as big and strong as naturally possible. But I also want to get lean and mean because I’ve got a family history of high blood pressure.

Obviously I care about my health first and foremost so maybe dropping a few pounds should be my first priority. But I don’t care to get “killer abz.”

I guess my goal is to eat clean, do some cardio and lift heavy.

44

As you can see I do pay attention to carb timing. Other than my breakfast there’s not usually alot of fat and carb mixing. My goal is to have Breakfast be high calories, preferably carb/protein, 2nd meal carb/protein, 3rd meal protein/fat, 4th meal protein/fat, meal 5 and 6 are pre and post workout shakes - carb/protein, meal 7 is carb/protein based, meal 8 is my pre-bed meal - protien/fat based.

yesterday was a bit off bc I forgot to bring some kind of carb source with me for my 2nd meal so I just ate more fats instead.

Also, I didn’t realize just QUITE how fatty 85/15 ground beef was until I looked it up a couple hours ago. If I knew I would have eaten a bit less of it yesterday.

The almonds and cashews are usually not planned, I have them with me and eat them if I get hunger paings. I think its absolutely retarded that I can even get hunger paings still when I’m eating this much, lol.

45

Carter

why save squats for last ?

thinking you want a proper warm up?

why not squat first when you can move the most weight ?

46

[quote]hungry4more wrote:
First time trying out SPIKE, seemed to work pretty well. Especially considering I hit a 2RM PR on deads after doing deads only 5 days ago, AND flipping all those logs 2 days ago. 465x2 here I come!
[/quote]

I am 100% hooked on Spike. I don’t know how I ever lifted without it.

Congrats on the 2RM PR!

47

Stines

Where in indiana are ya ?

im hoosier by birth

48

I’m steadily gaining about 1-2 lbs a week on only 3000 calories/day (5’10",currently 173#). I do not envy you guys who need 4000+ per day to grow. It just becomes WORK to eat that much.

I’m looking to keep gaining until I hit 185 (I started at 165) and see how things are going at that point. Eventually, I would like to get to 190 at <10%.

49

[quote]WS4JB wrote:
stines

where in indiana are ya ?

im hoosier by birth[/quote]

Indianapolis. I’m from NJ by birth, but don’t hold it against me.

50

Stines

im the same height as you

when you get to one ninety

you will decide to keep going

51

[quote]jstines wrote:
I’m steadily gaining about 1-2 lbs a week on only 3000 calories/day (5’10",currently 173#). I do not envy you guys who need 4000+ per day to grow. It just becomes WORK to eat that much.

I’m looking to keep gaining until I hit 185 (I started at 165) and see how things are going at that point. Eventually, I would like to get to 190 at <10%. [/quote]

It starts out like that…I started at 5’10" 145lbs when i started lifting to gain size (prior to that I was doing cardio and dieting bc I was 185 skinny fat). I’m at 185 now and that was my goal, to reach 185 lean and muscular…

I have since realized that I want to be a huge mofo. So the current goal is bulking till I hit 220 and see how things are when I get there.

52

Tested the waters on 20 rep squats today. Hit 135 alright, then hit 155 with effort. Tried 155 again but only squeezed out 14 before I tasted vomit. New deadlift PR, 225 x 2. Pretty sad but fuck it, I threw up in my mouth and it was fucking worth it.

53

[quote]WS4JB wrote:
stines

im the same height as you

when you get to one ninety

you will decide to keep going[/quote]

I can agree with that. I know I need to drop some pounds but I’ll be damned if I don’t want to reach 250 lbs.!

54

WS4JB - I posted the log of the exact food I ate that day that totalled around 5500 calories. It just so happens that several people posted immediately after I posted it. Check it out.

55

At close to 30 years old, I’m just happy to be getting a little bigger and stronger every week. If I can hit 200 or even 210, that would be pretty awesome. I’ve been over 200 before, but it was not a pretty site. It was at about 30%

56

[quote]josh86 wrote:
7:00am - 3 large omega3 eggs, 3 pieces WW toast w/ this yogurt based butter my mom gets (1 tbsp is 5g fat, 1g sat), 10oz skim milk w/ 40g protein shake

10:00am - 85/15 beef and ground chicken burger w/ zucchini, couple handfuls cashews and almonds

12:30pm - 10oz 85/15 ground beef, broccoli w/ 2tbsp ranch dressing

3:00pm - few handfuls of almonds

3:45pm - 45g protein shake with 4 tbsp heavy whipping cream

5:20pm - pre workout shake approx. 50g carb, 30g protein

6:50pm - post workout shake approx. 100g carb, 30g protein

8:00pm - angus beef strips, spinach & cheese ravioli (family only left me 3 to try, bastards), 1 piece WW bread w/ that same low fat butter on it, spinach salad

10:00pm - 50g protein shake w/ 8oz whole milk and 2tbsp natural peanut butter

And yes, I keep a food log to track everything…glad I have been also since it allowed me to look back and analize how I’ve been eating this week.

Today is going better so far I’d say. At 1850 cals so far today, my breakfast was 850 of them.[/quote]

I love bread but i cant really get away with eating it: even during a gaining phase

but this looks like a damn good diet: if you can eat like this and gain mostly muscle then more power to ya

im having to maintain @ one ninety right now for a paying acting gig but once its over im right back to gaining

two twenty should be hit by the new year

57

Its all whole wheat bread - I never eat white bread. And the bread I eat is actually like 16carbs per slice, 5 of which are fiber. Only 1 or 2g of sugar. Today has been much better tho so far, I’ll post it up tonight before I hit the sack.

58

The only bread I can tolerate without indigestion and fat gain is Ezekiel bread. Even so, I use it pretty sparingly. Carbs hate me.

59

[quote]WS4JB wrote:
carter

why save squats for last ?

thinking you want a proper warm up?

why not squat first when you can move the most weight ?[/quote]

Pre-exhaust. Thought I’d give it a try. I usually always squat first so I thought I’d change it up a bit. You ever try something like that before?

60

[quote]jstines wrote:
The only bread I can tolerate without indigestion and fat gain is Ezekiel bread. Even so, I use it pretty sparingly. Carbs hate me. [/quote]

I hear ya, but I still eat the fuckin’ things. I’ve decided that I’m completely mental. Yesterday for lunch, turkey sandwich with raw veggies on the side. Today for lunch two big macs. If I don’t pack a lunch or prepare my meals ahead of time, I’m screwed.