Looks like you have it down to a science. I am still trying to eat 5 times a day and stay lean and mean at the same time.
Thanks PhDguy! Unfortunately I suck at doing my training journal as things in life get in the way and I forget to get online and post! 
Eating multiple times a day and staying lean isn’t too difficult. You just need to have your protein/calorie/fat numbers in front of you and map out a meal plan or 2. Then just eat the same boring stuff over and over again. The good thing about that is though, is that you can cook the majority of your weeks food at once then you don’t have to cook all week.
Nutrition
6 egg whites
1/2 cup oats
1 whole wheat english muffin
1 small apple
2 ounces cashews
1 granola bar
(i ran out of jerky, forgot to grab some at the store)
chicken breast, brown rice
preworkout shake
postworkout shake
creatine + BCAA’s
steak, brocolli
25g protein before bed shake
Workout
Shoulders and Back
DB military press 12x40’s, 10x50’s, 8x60’s, 5x70’s
side lateral raises 10x20’s, 10x25’s, 6x30’s
rear lateral raises 10x30’s, 8x40’s, 8x50’s
BB shrugs 12x135, 10x225, 8x275
chins 8, 8, 6
DB Rows 10x40’s, 8x50’s 6x60’s
Deadlifts 10x185, 6x275, 4x325
My legs were still really sore from leg day, which made the deadlifts really tough. I made it through though. I can only imagine what the people go through that can really lift heavy weights have to go through.
Hey thanks for the info Bro. Much appreciation. I’ll give it a shot.
My best
PH
No problem. If you need help, or food advice feel free to ask. 
Chest and Arm day!
Nutrition
6 egg whites
1/2 cup oats
1 whole wheat english muffin
1 small apple
2 ounces cashews
1 granola bar
chicken breast, brocolli
preworkout shake
postworkout shake
creatine + BCAA’s
steak, egg white noodles
25g protein before bed shake
Workout
Chest
DB Bench Press 12x70’s, 10x80’s, 8x90’s
Incline Machine BenchPress DropSet 200 down
DB Flyes 10x3 @ 40’s, 45’s, 50’s
BB Curls 12x65, 10x85, 10x85
DB Hammer Curls 12x35’s, 10x40’s, 8x40’s
DB Triceps Extensions (one arm) 40x12, 10x45’s, 6x50’s
Tuesday was my birthday so I didn’t get a chance to get on. I did however lift, and ruin my diet with cake.
Nutrition
6 egg whites
1/2 cup oats
1 whole wheat english muffin
1 small apple
preworkout shake
postworkout shake
creatine + BCAA’s
2 ounces cashews
1 granola bar
2 grilled hamburgers
steak, potato
cake
25g protein before bed shake
Workout
Legs & Abs
Legs & Abs
Leg Extensions 12x120, 10x140, 8x160
Leg Curls 12x110, 10x120, 8x160
Leg Press 12x360 10x450, 6x540
Hack Squats 3x10 @ 230
Hanging Leg Extensions 3x25
Crunches 3x20
Wednesday
Nutrition
6 egg whites
1 cup oats
pre workout shake
post workout shake
creatine + bcaa’s
2 ounces cashews
apple
granola bar
beef jerky
Subway foot long roast beef sandwich on whole wheat
chicken breast, brown rice
workout
shoulders & back
DB Military Press 12x50’s, 10x60’s, 8x70’s, 6x70’s
DB Side Lateral Raises 12x20’s, 10x25’s, 8x25’s, 6x25’s
DB Rear Lateral Raises 12x25’s, 10x25’s, 8x30’s, 6x30’s
DB shrugs 3x20 @ 50’s
widegrip lat pulldowns 3x12 @ 140
DB Rows 12x50’ss, 10x60’s, 8x70’'s
(i didn’t do deadlifts, as I was exhausted)
My vacation is over, and I am back to my normal schedule. Waking up this morning at 4 a.m. and only getting 6 hours of sleep after having a week to sleep in and get 9-11 hours a sleep a night was difficult, but I still managed to get back into the groove and hit the gym. (my nap during lunch helped a lot)
Nutrition
8 egg whites
1 cup oats
granola bar
2 ounces cashews
banana
home made tacos
pre workout shake
post workout shake
creatine + BCAA’s
Steak and potato
Workout
Chest & Arms
(warmups not included)
DB Flyes 10x35’s, 10x40’s, 10x45’s (pre-exhausting the pecs)
DB Bench Press 10x60’s, 8x70’s, 6x80’s
Incline Machine Bench Press 10x200, 8x220
BB Curls 10x65, 10x85, 7x95
Triceps rope Extensions 3x10 @ 110
My energy was a bit low during the workout but I did manage to get a good one in. I left the gym sweating and exhausted.
Well, here’s more proof that I suck at keeping up with journals. Here it is Monday again, and I didn’t post for most of last week. My wife lost her job last week as well which made everything a bit stressful. Being that it’s Monday I’m back in the gym, so here’s the details.
Nutrition
6 eggwhites
oats
2 ounces cashews
beef jerky
granola bar
1 small plum
homemade turkey & noodles
preworkout shake
postworkout shake
creatine + bcaa’s
lean beef, noodles
workout
(warmups not included)
Smith Machine BB Bench Press 12x215, 10x235, 6x255
Smith Machine B Incline Bench Press 12x215, 10x175, 10x145
Triceps Bar Pulldowns 12x70, 10x80, 10x90, 10x100
Overhead single arm DB Triceps Extensions 4 sets of 40s’x6
BB Preacher Curls 12x60, 10x80, 8x80, 6x80
Working my biceps with multiple exercises hasn’t spawned any extra growth so I’m going to try to do 1 exercise at a session, and do them extra slow to make them really hard. Believe it or not I have a “pump” in my biceps that I haven’t felt in a really long time.
Tomorrow is legs and abs. I hope to break some plateaus with my squats.
Leg day. How I love it. It’s the day in the gym where I get pick of any squat rack I want, and leg press machine I want, etc. Since almost no one really works legs, I can get in, get my workout in, and get out. No waiting to get certain weights, or equipment.
Nutrition
6 eggwhites
oats
2 ounces cashews
beef jerky
granola bar
beef with egg white noodles
preworkout shake
postworkout shake
creatine + bcaa’s
(dinner to be determined)
Workout
Leg Extensions 12x80, 10x100, 8x120, 6x140
Leg Curls 12x80, 10x90, 8x100, 6x110
Squats 12x135, 10x155, 8x185, 6x205
Leg Presses 12x410, 10x450, 8x540
Sitting Calf raises 12x90, 12x 115, 12x135
Standing Calf raises 12x200, 12x180, 12x140
Hanging Leg Raises 3x15
I am currently exhausted, and look forward to stumbling out of bed. I am sore from yesterday’s workout, and my legs don’t really want to hold me up. A great start to the week I would say!
Today was Shoulders & Back. I am exhausted and really look forward to going to sleep.
Nutrition
6 egg whites
oats
beef jerky
plum
granola bar
2 ounces cashews
turkey & noodles
preworkout shake
postworkout shake
creatine + bcaa’s
steak, brown rice
workout
DB shoulder press 12x30’s, 10x50’s, 8x60’s, 6x70’s
DB shoulder raises 12x20’s, 10x25’s, 8x30’s
BB Shrugs 12x125, 10x175, 8x195, 6x215
chins 8,8,6
Deadlifts 12x135, 10x225, 8x275
I didn’t do rows, I didn’t have the energy to do deadlifts, but I had to at least get the deadlifts in.
Ok, I missed about a week, but honestly it’s not my fault this time. I’ve been working a ton, and I was going to catch up yesterday on the log, but with the weather here in Chicago, electricity went out, etc. (although it was cool to lie in bed and watch the storm)
Although I didn’t post in my online log, I did continue to go to the gym. I figured putting in time at the gym was more beneficial than going online to write about not going.
Anyways, today is Tuesday, and I’ll basically say that last week was kind of a maintenance week if you will. I didn’t really push to break barriers, although I did work my @ss off. I’ve been stressed out lately, and going to the gym has really helped me relieve the stress. This proved true for yesterday.
Also with my wife being out of work my eating habits haven’t changed much, just the portions. We can’t spend $200 a week on food at the moment, but I am still eating good stuff.
Monday
Nutrition
6 egg whites
1/2 cup oats
1/2 bag of beef jerky
2 ounces cashews
small apple
granola bar
turkey & noodles
preworkout shake
postworkout shake
creatine + bcaa’s
chicken
workout
smith machine bench press 12x175, 10x 215, 8x275, 3x315 (although it was on a smith machine i was really excited to hit over 300)
I couldn’t get an incline bench to save my life on monday, so I skipped incline bench.
DB flyes 12x40’s, 10x50’s, 6x60’x
triceps bar pulldowns 10x90, 10x110, 8x120, 6x130
reverse rear triceps pulldowns (single arm) 12x40, 10x50, 7x60
BB curls 12x45, 10x65, 8x85, 5x105
BB preacher curls 10x60
Tuesday
nutrition
6 egg whites
1/2 cup oats
1/2 bag beef jerky
2 ounces cashews
small apple
granola bar
chicken
preworkout shake
postworkout shake
chicken & veggies
workout
leg extensions 12x100, 10x120, 8x130, 6x140
leg curls 12x70, 10x80, 8x90, 6x100
squats 12x135, 10x185, 8x205 (after my 3rd set my left knee was in pain/acting up again so I skipped leg press)
Sitting calf raises 3x20 @ 90
hanging knee raises 3x10
hanging leg raises 3x5
ab rope pulldown exercise (not sure exactly what it is called) 3x15
I missed the gym today. I got out of work late, and simply didn’t have time to get a real workout in. I’ll make up today tomorrow which is supposed to be my off day.
My knee is still acting up, but its more of an annoyance now, more than anyhing. I’m thinking of looking into Glucosamine.
Today was a decent day at the gym. My nutrition on the other hand was horrible. I missed a meal, and lunch was well a cheat meal lol.
Nutrition
8 egg whites
1/2 cup oats
1/2 bag beef jerky
pizza (work bought pizza for everyone at lunch, and it was free! lol)
preworkout shake
postworkout shake
creatine + bcaa’s
steak, brocolli
workout
DB Military Press 12x40’s, 10x60’s, 8x70’x, 6x80’s
DB shoulder raises 12x20’s, 10x25’s, 8x30’s
BB Shrugs (no straps) 12x135, 10x185, 10x185
DB shrugs 3x20 @ 40’s
DB shrugs 3x20 @ 50’s
widegrip lat pulldowns 3x12 @ 140
DB Rows 12x50’ss, 10x60’s, 8x70’'s
(deadlifts will be skipped this week due to knee)
Another weekend has past, and it’s back to work, and working out. This week I have to change things around a little as tomorrow I won’t be able to get to the gym, so I am making tomorrow my day off for the week.
Nutrition
5 eggwhites 1 whole egg
1 cup oats
1/2 bag jerky
2 ounces cashews
steak & brocolli
postworkout shake
creatine + bcaas
lean beef & egg white noodles
workout
DB shoulder Press 12x40’s, 10x50’s, 8x60’s, 10x70’s
DB side shoulder raises 12x20’s, 10x25’s, 8x30’s, 6x35’s
DB shoulder shrugs 12x3 @ 90’s
widegrip pullups 5, 4, 4
Cable Rows 12x90, 10x110, 8x130, 6x150
I went to the gym with neck pain which I suspected was from sleeping in a weird position. After my workout though my neck feels loose. Hopefully it stays that way. I’ll see you all on Wednesday!
Wednesday
Nutrition
6 egg whites
1 cup oats
1/2 bag beef jerky
granola bar
2 ounces cashews
lean beef & egg whites noodles
preworkout shake
postworkout shake
creatine + bcaas
chicken, brocolli
Workout
(no spotter available today)
smith machine bench press 12x175, 10x 215, 10x275, 8x275
Incline Hammmer Str. bench press 3x12 @ 180
Triceps Bar Pulldowns 12x80, 10x90, 10x100, 10x110
Overhead single arm DB Triceps Extensions 3x10 @ 40’s
seated incline db curls 12x30’s, 10x3’s5, 8x40’s, 6x40’s
single arm cable curls 12x40, 10x35, 10x30
Thursday
Nutrition
6 eggwhites
1 cup oats
1/2 bag jerky
2 ounces cashews
granola bar
chicken, brocolli
preworkout shake
postworkout shake
steak, veggies
workout
Leg Extensions 12x90, 10x100, 8x120, 6x140
Leg Curls 12x70, 10x80, 8x90, 6x110
Squats 12x135, 10x155, 8x185, 6x205
Leg Presses 12x410, 10x450, 8x540
Sitting Calf raises 12x115, 12x 115, 12x135
Standing Calf raises 12x200, 12x180, 12x140
Hanging Leg Raises 3x15
I didn’t have time to get to my computer yesterday, but no worries. That is why I write things down.
Ah another Monday…
This week I start a new program. I’ve been on the last program long enough that it got stale, and it’s time to change things up!
Nutrition
6 egg whites
oats
2 ounces cashews
granola bar
chicken & brocolli
preworkout shake
postworkout shake
creatine + bcaas
steak, brown rice
workout
incline BB Bench Press 10x5 @ 175 (i’m going to be progressing with the weight as time goes on)
Lat Pulldowns 10x5 @ 140 (will also add weight as time goes on)
45 minutes of cardio
Leg Day
Nutrition
6 eggwhites
chicken breast
oats
2 ounces cashews
granola bar
chicken breast, brocolli
preworkout shake
postworkout shake
creatine + bcaas
steak, potato
workout
squats 10x5 @ 1175 (weight will go up as I progress)
Lying Leg Curls 10x5 @ 60 (weight will progress as time goes on)
no cardio today as it was leg day.