Squat - 200/5 x 3 - +5 from last Friday
Bench 175/5 x 3 - +10 from last Friday
Deads 230/5 x 1 - +5 from last friday
Dips BW/8 x 3
Had a weird issue in the gym during my squats. It seemed no matter how light or heavy I went, everytime I came all the way up my upper thigh felt really tight. Couldn’t seem to get rid of the feeling. It didn’t hurt but it didn’t feel good.
Lunch is all packed tomorrow. No PB&J sandwhich tomorrow though(brought some canadian bacon) since I’m going to cut out some carbs on the days I don’t work out. Scale weight is dropping, but I won’t post a # until Monday since I should only be checking once a week.
6:30
2 scoops whey, Superfood, 5-10g creatine, 1 cup greek yogurt, 1 cup blackberries, 1 cup milk, 1/4 cup of flax seed
8:00 - apple
9:30
7 thin slices of canadian bacon + wheat english muffinf (27g carbs +8g fiber)
10:20
36 almonds + 2 scoops of whey
2:15
8-10oz of beef + 1 can of green beans
3:00
2 tangarines + 2 scoop whey
4:00 10-15 minutes of jump roping.
Will post dinner and pre bed meal after dinner.
Failed for dinner. Had my first cheat meal of the week. A burger from Black Angus along with 1 beer. Burger contained only ketchup and pickles. Only ate half.
Pre bed
2 scoops whey + 5 grams leucine and 2 Z-12
remember Waterbury’s 60/40 rule. One beer and a burger once a week would not kill you. You need it for sanity.
[quote]SelfInflicted wrote:
Failed for dinner. Had my first cheat meal of the week. A burger from Black Angus along with 1 beer. Burger contained only ketchup and pickles. Only ate half.
Pre bed
2 scoops whey + 5 grams leucine and 2 Z-12
[/quote]
I concur Dave, I’m not too worried about my meal yesterday. It’s when I go for my sanity/cheat meal and end up getting a burger, onion rings, big beer or two and curly fries that I feel like I’m hurting my progress.
I made sure not to eat my entire plate or make myself feel like I want a nap.
8:30
1/2 cup oats, 2 scoops whey, Superfood, 5g creatine, 1/2 cup yogurt, 1 cup blackberries, 1 cup milk, 1/4 cup of flax seed, 5g leucine
11:15
1 tangarine
6 thin sliceys of canadian bacon
1:00pm
Pb&J on flax bread
big can of greenbeans
2 scoops whey + 5g of leucine
3:00PM
2scoops whey + 5g leucine
pre workout
Leaving work now to head home and change for the gym. will post the rest of my meals tonight or tomorrow.
Post workout drink + creatine
Workout
Squat 205/5 x 3 +5 from Wednesday
Press 125/5 x 3 + 5 from Monday
Power Clean 135/5 x 3 + 15 from Monday - hell yea!
Chins BW/8 BW/7 BW/5
Last night had a few beers too many. As far as today my meals were
Meal 1
Brown Rice + 10oz steak
Meal 2
half a pb&j sandwhich + 2 scoops whey + 5g leucine
Meal 3
Tritip, salad with no dressing, burger(small bun) and some strawberries.
Probably have some more shakes tonight and possibly another sandwhich.
Monday Measurements
Weight: 209.5 (+3 lbs from this monday)
Waist: 40inches same
Not too unhappy with gaining weight. My waist measures the same and in the mirror I look the same if not tighter in some areas. Though not stomach.
I do feel stronger and watched all my lifts go up. Overall in a good week. In a few weeks i’ll begin to fine tune my diet and focus more on the macros then just consuming ‘good’ food.
I will measure bodyfat today at the gym and get measurements for everything.
First half of todays meals
8am
1/2 cup oats, 2 scoops whey, 5g creatine, 1/2 cup yogurt, 2 kiwis, cup milk, 1/4 cup of flax seed,
11am
Almonds + blueberrys (about 1 cup maybe cup and 1/2)
1pm
pb&j sandwhich
1 can of spinach
3pm
mix nut bar(protein/nut bar from Gourmet Nutrition) + 2 apples
Post workout
Surge Recovery + 1 scoop whey
8pm
Tilapia + tons of green beans!
10pm
Whey shake
workout today was
Squat 210/5 x 3 + 5 from Friday
Bench 180/5 x 3 + 5 from Wednesday
Dead 235/5 x 1 + 5 from Wednesday
Dips BW/12 BW/17 BW/12
20 minutes of riding bike.
2 week update
Squat + 25lbs
Deadlift +15lbs
Press +10lbs
Power clean +20lbs
Bench +20lbs
Weight - 204.5
Forgot my book with the measurements I took, but I will post them this afternoon. Also to note, I sort of messed up on my initial measurements because the measuring tape I have starts on inch 2. So my waist is actually a 38 and not a 40 so thats a plus!
I also have my measurements from a month ago so i’ll post the differences later as well.
Stats + differences since middle of May
Chest
41 inches - +1 inch
Waist
38 inches
R Bicep
14 - same
L Bicep
14 - same
R Thigh
25 - +2 inches
L Thigh
24 1/2 - +2 inches
R Calf
15 inches - + 1/2 inch
L Calf
15 inches - + 1 1/2 inches
8am
Normal morning shake without oats though and with some PB
10am
Almonds+blueberrys (probably had way too many since it took me 2 hours to eat)
1pm
Mix nut bar(tastes disgusting, but i’m getting it down anyways) + Green beans
3pm
2 scoops whey
7pm
10oz chicken + asparagus
9pm
2 scoops whey
8:30
morning shake I normally have
10:15
nuts + blueberrys + 2 scoops whey
1pm
8oz chicken + 1 1/2 cup asapargus
4:30
trying out the double Surge so doing
30 minutes before - 2 scoops Surge Workout Fuel
10 minutes before - 2 scoops Surge Recovery
20 minutes into the workout - 1 scoop Surge recovery
45 minutes into the workout - 1 scoop Surge Recovery
7:30
Beef + Brown Rice
9:00pm
Whey shake
And another whey shake before bed. Around 10-11
Off to train. Aiming for 10-15lbs more on each lift inside of 5. I’m feeling it today!
Squat 225/5 x 3 + 15lbs from Monday
Push Press 135/5 x 3 + 10lbs from Friday
Power Clean 155/5 x 3 + 20lbs from Friday
Chin ups BW/8 BW/8 BW/5 - Definitely moved up
Wow this work out tore me apart. Normally I feel energized and pumped after a workout, but today I left the gym feeling wiped out. Maybe it was all the carbs? I don’t see myself making big jumps in weight like that again. I really had to push to finish up the reps.
Squat 230/5 x 3 +5 from Wednesday - Almost did get the last rep
Bench 185/5 x 3 +5 from Monday
Deads 250/5 x 1 +15 from Monday
Dips BW/11 BW/15 BW/15 - Think I didn’t rest long enough after the deads before starting my first set. Oh well
Diet has been great all week. Though today I may go out and have a few beers with my friends. Damn weaknesses!
I’ll be following this journal too from time to time, keep up the good work mate.
Also are you clean bulking or trying to cut? When looking at your food intake it doesn’t seem to be that much but when reading your first posts, it says you would like to add some extra weight?
Hey Ace,
Thanks for following along! I’m not really looking at calories right now and am just focusing on making the right food choices. Before I would rely heavily on shakes and wasn’t eating enough whole food so now I’m focusing on consuming more whole foods during the day. I also got scared of carbs and am trying to get away from that sort of thinking.
The end goal is to be heavier and at a lower bodyfat, but I feel I need to lose some bodyfat before I do an actual bulk. So basically at this point my goals are to
- Eat more whole food
- Make better food choices and stop having so many cheat meals
- Get stronger in my main lifts since I neglected them early on.
If I notice my lifts aren’t progressing as I wish I’ll probably start to add more food in.