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 :rolleyes: )
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.
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
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
11:30-12:00 3-4 glasses of milk
seems like it will be around:
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.
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...
Ok guys here is a random,but typical day for me while bulking as requested...
1 can tuna
2 fish oil caps
M2-1c 2% cottage cheese+cinnamon
12 raw almonds
M3-6oz. grilled chicken
Large greens salad
1 T. olive oil
2 fish oil caps
M4 1 scoop whey
1.5 scoops gatorade powder
Train...While training I mix up and sip 1/2 of my PWO shake
M5-PWO in total --100g of carbs from dextrose+50g whey+10g glutamine
M6 1.25c Honey Bunches of Oats(cold cereal)
1/2 scoop of whey mixed with water to make my "milk"
6oz grilled chicken
M7 3/4c oatmeal+cinnamon
1 can of tuna
Large salad w/squirt of hot mustard
M8 1/2c 2% cottage cheese+cinnamon
1 T natural PB
2 fish oil caps
EDIT---Appox totals are ~3200 caolories
Diet stays fairly the same numbers wise.I also have been using 2-3 scheduled cheats/week.
what exactly are fish oil caps? where do you find them?
also, any advice on what kind of tuna to buy? i am frickin picky as can be eating wise. I am gonna go out tomorrow after work and try and find all that junk and see how it goes. thanks
EDIT: also, dave how much cardio do you do when in bulk phase? how long are you in bulk phase typically? thanks again
Fish Oils caps are just concentrated fish oil inside a capsule. Go ahead and buy the fish oil if you got the guts to drink t straight :D You can buy them at waimart, K-mart, Eckerd, Wal greens or any store with a Pharmacy. I usually use Starkist Tuna, I have tried Bumble Bee and Chicken of the sea before, but I prefer the first one.
It's pretty nasty to see the guys on the docks wringing those poor fish out into the buckets for all that oil.
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