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April 11



Well today was usual up until around 6:00 where I got all out of it. My workout partner decided to wait until 9 or so to workout instead of then, so i already took my protein and creatine and all of a sudden had a longgg time to wait so i went out and got some chicken at a nearby bar with 1/2 price appetizers... prolly not the best idea, but ah well didn't have much of a choice since i was no longer at my place.

Also, I would appreciate some help on the names of the workouts I did. I guess if you guys have no clue what I am talking about I will look them up online though to see if I can find some pictures.

8:30 1 protein shake
9:00 1/2c oatmeal
12:00 1 chicken breast
1:30 1/2c oatmeal
2:00 20 shrimp
2:45 25 almonds
3:15 14 pringles (I bought them before I began this )
4:30 15 almonds & 4 slices of turkey
5:30 1 serving of protein, a little creatine
7:15 3 large chicken tenders
9:15 WORKOUT (back, bis, abs)
Barbell Crazy Eights (2 sets, set 1 at 65, 2 at 45) used spotting a lot
towards end of each set

Pullups (all basically with a spotter except the 1st set)
wide grip 8
close grip 8
close grip 8

Hammer Curls 3 sets of 6-8 at 20lbs

Rows, 3 sets of 8 at 65 lbs

(one knee and hand on bench?? when you pull the dumbell up???)
3 sets, 8 at 50, 8 at 40, 8 at 40 (40's for better form, 50 was bad....)

Abs 2 sets of 50 crunchs and then 2 sets of 20 knee-ups

10:30 2 servings protein, vitamin, and creatine. 1/3 cup oatmeal.

Weight: 139lbs.

April 12

I agree with you guys, i've been thinkin that the past couple days. I just don't know what to eat that will get me more calories but isn't awful for you.... any thoughts? The first couple days I had around 3000 calories, but was eating cheese sticks, texas toast, and chicken tenders. Had the right amount of fat/protein/carbs though about.

Whats actually goin on today:

10:00 1 serving protein & 1/2c oatmeal
12:00 chicken breast, turkey, & oatmeal
1:00 12 triscuits & 1 serving protein
2:15 2 large chicken tenders
3:15-4:00 1 chicken breast and almonds
5:15 fudge round (just tryin to have more calories...)
6:15-6:25 protein shake
6:45 creatine

workout at 7:30-9:00 (chest, tris, and shoulders)
Chest: flat bench 3 sets (8 at 135, 6 at 145(5-6 were spotted),
6 at 140(5-6 spotted))
Huge increase from a week ago, I could only do 135 5times last
week and the 1st set doing it 8 times was very easy, could
have done at least 10+ honestly but i wanted to try 145)
incline bench 3 sets (10 at 95, 10 at 95, 12 at 95) I think????
decline 3 sets of 115, 10, 10, then 14 ????
Tris: 3 sets of nosebreakers with 5lbs on each side
pushdowns 10 at 30, 10 at 35, 6 at 42.5
Shoulders: circuit that makes you wanna die, but feels oh soo good

9:00 PWO protein (2servings) and creatine


10:30 shrimp & oatmeal
11:00 triscuits
11:30-12:00 3-4 glasses of milk

seems like it will be around:
3000 calories
250 grams protein
300 grams carbs
120 grams fat

Also need to go food shopping again. Gonna buy more shrimp, chicken breasts and oatmeal. Wanna begin trying to find somthing other than oatmeal as well. Gonna go to gnc again soon as well, they had a huge sale on the NO whey a couple weeks ago, it was actually 30 instead of their regular 47 for the 5lb tub. guess i need dextrose as well for the pwo shakes? what do i ask for?

Dextrose is just corn sugar.

Also, you should really consider buying your supps online. A tub of 5lb ON Whey is like $25 or so from http://www.bulknutrition.com

They also sell dextrose...

Other then that, what is your total caloric intake? And how many grams of protien/fat/carbs are you getting a day? It doesn't seem like you're eating enough to grow...

I agree with fool, you need to eat more. and you need to plan out your meals a little more ahead of time.

shrimp and oatmeal, that turns my stomach just thinking about it.

get your macro nutrient count together, and look at your goals. I would be taking in 2g of protien for every lb you wiegh, so thats a conservative 280g.

what is your training split like, post that and we can work on it more.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

It turns my stomach also thinking about shrimp and oatmeal, at least eat it with some hot wings.

Well like I say alot,and its not just to push my type of earting on everyone,but many will confirm that it works very well...Anyway it will give you a better idea of how to combine your macronutrients+gives plenty of examples of good foods to eat...Your diet seems to be all over the place so I think my read could help out alot....I also think I have an example of a typical days diet for me which works very well,and keeping me lean while gaining respectable mass...