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Orange357
12-02-2001, 08:35 PM
ok here we go: Diet
Meal 1:
2XOat meal 150 cals C=27g F=3 P=3
Tuna Cals 150 cals P=32
Totals: Cals 450 C=54 f=6 P=32
5g Glutamine

Meal 2:
16 oz. 1% milk 220 cals C=26 F=5 P=16
Whey 110cals C=2 P=24
Bread 70cals C=15 F=1
Total: Cals=400 C=43 P=40 f=6

Meal 3:
2 pieces of chicken 220Cals P=48g
4 pieces of bread 280cals C=60 F=4
Total: Cals=500 C=60 F=4 P=48

Meal 4:
Peanut Butter 190cals C=7 F=16 P=8
Tuna Cals 150 cals P=32
8oz. 1% milk 110 cals C=13 F=2.5 P=8
totals: 520 cals c=20 f=18 p=48

Meal 5Pre-workout)
Steak or chicken
Low Gi carbs
450 cals C=56 F=10-26 P=30-35

Meal 6Post workout)
Whey 2 scoops 48=P Cals=220
GAtorade about 84g=carbs 1.5 scoops 300cals
5g Creatine

totals 520cals 48=P 84=C

Cal 2840 C+340 F=60 P=204
Cal Maintenance 3024
will be upping soon to 3374 F=75 C=422 P=254
But I want to increas calories very slowly becasue of my seemingly
incessent need to cheat when bulking I find slowing the increase of cals will keep me from just having a cheat week...

Orange357
12-02-2001, 08:36 PM
routine: Day 1.Chest, tri
1.Dumbell Incline press 3x4-8
2.Dumbell Flat press 3x4-8
3.Some sort of Flys 3x8-12
4.Skull crushers 2x8-12

Day 2.Back, bi
1.Deadlifts 3x6-10
2.Chins 50 reps
3.bent Rows 3x6
4.Shrugs 3x8-10
5. Preacher bench Curls 2x8-12

Day 3. Off

Day 4.Delts, triceps
1.Military press 3x6-10
2.Side lateral 3x8-12
3.rear delt lateral 3x8-12
4.Close grip press or pushdowns 2x8-12

Day 5.Legs
1.Squat 6x10
2.Leg ext 3x6-8
3.leg curl 5x5
4.calf raise 3x15

Orange357
12-02-2001, 08:43 PM
Goals: so i deceided to start a more of a progress "journal" rather than a poundages "journal"
Right now I'm invisible weighing in at about 155 9-10%BF
I want to put on about 20 pounds of lean mass or close to increasing caloric uptake untill beginning of march. then i will switch wagons and cut up to about 6-7% for a show on June 21st this if all goes well in the next few months.

Sleep I want about 8hrs with a nap in the afternoon
food quality food unless its my cheat day If it was born or grown ok to eat: if it was manufactured or prossesed Mitch no eat!
as for other stuff i cant thinks of will come soon.

I'm so damn tired of being invisible i will get big and strong!

Orange357
12-03-2001, 08:01 PM
Monday
Slept not so good woke up felt pretty shitty came home napped felt better then took some cold **** felt better by the time i got to the gym i felt fine
diet wasnt great i didnt finish all my chicken in meal 3 i felt like i was gonna puke
training went well except slight drop in stregth probally due to the cold
the post workout drink is ******* terrible i gott split up the protein and gatorade ewww....
now its time for me to go to bed!:)

Orange357
12-04-2001, 08:40 PM
Tuesday
Sleep not to good went to sleep around 11 got up around 6 had a nap at about 445 to 515 or so
Diet good still having trouble with same as yesterday but doing better
training did good no decreases but no increases yet..
over and out...

Orange357
12-07-2001, 01:45 PM
Thursday
Diet Good decently tight
sleep slept an hour in after noon
did some cardio
training real good no decreases slight increase

Orange357
12-07-2001, 08:44 PM
Friday
Slept well got in a nap
ate decently except for chinease food dinner:rolleyes:
training well put up 10 more on squat
rode stationary bike in between squats

Orange357
12-09-2001, 07:15 PM
Weekend breakdown
sleep ok
diet shitty sat not great sun will be tight mon
no training

Orange357
12-10-2001, 08:12 PM
MON
diet good preety tight
training good breakin plateus great tri pump
sleep slept ok had a nap in afternoon

Orange357
12-11-2001, 08:21 PM
tues
diet good
training upped dead cleaned up form on others to really strict
slept ok got in nap in afternoon
mmmmmm...growth hormone.......mmmmmmmmm

Orange357
12-14-2001, 01:35 PM
wens
slept ok
ate good
no training

Orange357
12-14-2001, 01:36 PM
thurs
ate ok
slept good
trained good upped poundages slightly

Orange357
12-14-2001, 08:47 PM
Fri
Diet good
sleep good got in 2 hr nap
training good uppped squat 10 pds..
tomarrow weigh in day!

:hump:

Orange357
12-15-2001, 01:46 PM
Weighed in today lost 2 pds:(

Got some interesting news that The comp is on JULY 20TH

Orange357
12-15-2001, 06:48 PM
well cheat day today thats about it

Delphi
12-15-2001, 07:20 PM
Originally posted by Orange357
Fri
sleep good got in 2 hr nap



I liek napse. ;)

Orange357
12-15-2001, 07:23 PM
me too.;)

Delphi
12-15-2001, 07:31 PM
My office manager told me the other day that a "Power Nap" is only supposed to be about 15 minutes long. I told her that mine are NUCLEAR powered. I like 1-2 hours on the weekend.:D

Orange357
12-15-2001, 07:39 PM
Thats good.. I should be taking in more NUCLEAR power naps...:)

Orange357
12-16-2001, 07:26 PM
sun
slept good till 9
did a little cardio diet not bad

Orange357
12-17-2001, 08:14 PM
Mon
Diet good
sleep good got in Nuclear powered nap:D
trained ok need to drop a warm up set or two

Orange357
12-18-2001, 08:38 PM
tues
training dead went up slightly 5 or 10pd rows up 5 could have been better but lifes a bitch
slept ok got in 1.5 hr nuclear power nap
diet good holdin solid

Orange357
12-20-2001, 01:45 PM
wed
diet ok
no training
s had a nap slept good otherwise

Orange357
12-20-2001, 08:17 PM
thurs
diet good ran out of tuna so had chicken at meal 4got more tuna though!
traing good upped little
sleep good had a nap
need to do some cardio!

Orange357
12-21-2001, 08:23 PM
Friday
diet goo had 2 pieces of chocolat but:p
sleep goo had a nap
training upped squat failed last set at 6:rolleyes: good intensity
good way to round out this week

Orange357
12-22-2001, 06:54 PM
sat
slept good
ate ok
no training
weighed no increase!:( :( :cry: :cry: :cry:

Orange357
12-23-2001, 06:02 PM
sun
diet good had 2 cookies:p
no training
slept in till 10
tomarrow cheat day mon-tues break week also

Orange357
12-23-2001, 07:44 PM
update: just had 2 cookies with a protein shake..**** me im going to fatassville:cry:

Orange357
12-24-2001, 11:54 AM
Mon
taking a break week
slept good
so far: had 5 cookies...updates to come

Franco
12-24-2001, 12:00 PM
Care to mention any numbers?

So, this comp. do you know how high the standard of your fellow competitors will be?

Orange357
12-24-2001, 12:04 PM
Originally posted by FAngel
Care to mention any numbers?



not yet, there still rather pathetic... as for the comp its all up in the air at this point, because i havent made some call i need to, nor have i reveived calls back just yet.. so its tentative really..

Orange357
12-24-2001, 08:24 PM
ate some more crap etc..I hate christmas

Neil
12-25-2001, 12:52 AM
Do you keep another journal, or is this it. If you are going to compete you might want to keep a more detailed log of your training so you can monitor your progress more easily. Also if you compete later than it would be good to look at so you can prevent making any mistakes more than once.:)

heathj
12-25-2001, 10:06 AM
Damn, lay off the cookies, fatty. tuttut

Orange357
12-25-2001, 11:00 AM
Originally posted by heathj
Damn, lay off the cookies, fatty. tuttut


I had several more and a load of chocolate...Damnitt...:(

Orange357
12-25-2001, 11:01 AM
Originally posted by Neil
Do you keep another journal, or is this it. If you are going to compete you might want to keep a more detailed log of your training so you can monitor your progress more easily. Also if you compete later than it would be good to look at so you can prevent making any mistakes more than once.:)


I have a slighly more detailed one that is analog not digital like this one...

Orange357
12-25-2001, 07:38 PM
Tues
stuffed and fat back to diet tomarrow
goin shopping for: Whey
creatine
Ala
Trib(maybe:rolleyes: )
slept good bout 10 hrs

Orange357
12-26-2001, 07:58 PM
wens
did some cadio pulled off some water too
diet good(as i sit im eating 5 cookies:p )
sleep 10 hrs plus 2 hr nap
bought some whey today gotta go buy creatine tomarrow

Orange357
12-27-2001, 08:15 PM
Thurs
Diet: NEED TO STOP EATING THOSE GODDAMN TASTY COOKIES!!!:mad:
Sleep 9-10hrs
need to get into the gym because im and bouncing off the fuckin walls
saw Lord of The Rings it was ok

MonStar1023
12-27-2001, 08:21 PM
I dont understand whatsup with this journal bro? Are you posting your diet, suppplements, training, cardio, etc. here??

:confused::confused:

Orange357
12-27-2001, 08:33 PM
Originally posted by MonStar1023
I dont understand whatsup with this journal bro? Are you posting your diet, suppplements, training, cardio, etc. here??

:confused::confused:

what do you mean?? last week has been a break week so not much to enter..

Orange357
12-27-2001, 08:33 PM
Possible new routine just threw it together gotta workout the kinks later on...


Day 1.Chest, tri
1. Some sort of Flys 3x8-12
2.Dumbell Flat bench Presses 3x3-6, 3-6,6-10
3.Dumbell incline bench Presses 3x3-6,3-6,6-10
4.Dips(soon to be weighted) 2x8-12

Day 2.Back, bi
1.Deadlifts 3x3-6,3-6,6-10
2. Bent over Rows 3x6-10
3. Chins 50 reps
4.Shrugs 3x8-10
5. Preacher bench Curls barbell or dumbbell 2x8-12
**I may throw in Pullovers once i figure how to move **** around** **note: cycle pullovers with chins**

Day 3. Off

Day 4.Delts, triceps
1.Military press 3x3-6,3-6,6-10
2.Side lateral 3x8-12
3. Barbell Row (to neck with elbows out) 3x6-10
4.Close grip bench 2x8-12

Day 5.Legs
1.Squat 6x10
2.Leg press 3x6-8
3.Good mornings 3x6-8
4.calf raise 3x15

Delphi
12-27-2001, 08:43 PM
Looks good if you can tolerate the workouts on consecutive days. Looks similar to a push/pull/leg routine I'm thinking about starting in March (minus the delt/tri day).

Orange357
12-27-2001, 08:43 PM
Originally posted by MonStar1023
I dont understand whatsup with this journal bro? Are you posting your diet, suppplements, training, cardio, etc. here??

:confused::confused:

check the fron theirs my diet, training i have another book that i keep with me since my lifts are that of a nine year old girl:cry: cardio i just say if i do it or no supps are in my diet..clears things up.(Ill admit i am not as organanised as you are:))

Orange357
12-28-2001, 10:16 PM
Fri
Did some cardio
diet good good
sleep 9-10hrs

Orange357
12-29-2001, 08:31 PM
Sat
Diet (i am eating ice cream right now):p ok
weighed in no real increas or decreas:rolleyes:

Orange357
12-30-2001, 08:37 PM
Sun
did a few minutes of cardio then said **** it and stopped
ate ok went ot this reception so ate some trukey and cake:( :cry:
GET TO GO TO GYM TAMARROW!!!!!

Orange357
12-31-2001, 10:12 PM
Mon
WENT TO GYM! training good
eat-cheat day new years:rolleyes:
sleep 8=9 hrs

Orange357
01-02-2002, 10:03 AM
Tues
sleep 12 hrs includes 2 naps:p
diet cheat:rolleyes: \
gym closed

Orange357
01-02-2002, 08:07 PM
Wens
rest day
9=10 sleep = 30 min nap
diet good

syntekz
01-02-2002, 08:40 PM
Post some lifts boy!

Orange357
01-03-2002, 08:03 PM
Originally posted by syntekz
Post some lifts boy!

but their so crappy!:( :cry:
Thurs
sleep 8-9
diet good
training good

Orange357
01-04-2002, 08:38 PM
Fri
sleep 8-9
skipped cardio :rolleyes:
MUST do tomarrow
diet ok cept for vietnamenise food but hey im bulkin';)
Training sad no music miss loaded the bar etc etc.

Orange357
01-05-2002, 09:42 PM
Sat
diet half assed cheat
sleep 8-9
cardio
ass hurts:rolleyes:

scale is broken why i havent gained a pound.:rolleyes:

Orange357
01-06-2002, 08:09 PM
sun
sleep 8-9
diet decent

Orange357
01-07-2002, 08:08 PM
mn
GRTEAT CHEST DAY!
slept 7hrs = napo
doiet good

Orange357
01-08-2002, 08:15 PM
Tues
sleep 7hrs:rolleyes: + napo
diet good=must go shopping:rolleyes:
training good but could have been better

YatesNightBlade
01-09-2002, 04:28 AM
7hrs worth of digital dreaming.:cool:

Orange357
01-09-2002, 07:34 PM
Originally posted by YatesNightBlade
7hrs worth of digital dreaming.:cool:

plus the nap, which the dreams are even weirder...
Wens
rest
sleep 7 hrs +nap
diet good

Orange357
01-10-2002, 08:35 PM
Thurs
extremely soar during traininfg but still good
diet good
sleep 7 hrs no nap

Orange357
01-11-2002, 09:04 PM
Fri
good way to round out my week training good
diet good
sleep 7hrs = short nap

Orange357
01-13-2002, 08:36 AM
Sat
sleep 8-9
diet cheat

Orange357
01-13-2002, 07:51 PM
sun
sleep 9-10
diet good

Orange357
01-14-2002, 08:17 PM
mon
Improved lifts! on training
diet good, ran out of gatorade bought spice things yuck
sleep 7-8 + nap

Orange357
01-16-2002, 03:30 PM
tues
good training day got a call on cell had to run home but hurried last set of shrugs and 2 sets of curls
diet good
sllep 7-8 +nap

Orange357
01-17-2002, 08:17 PM
wens/thurs
sam usual ****

Orange357
01-20-2002, 09:19 PM
fri
det good
sleep
good
gym was skipped:rolleyes:
sat
cheat day more of the same is putting on weight
sun more of the same

Orange357
01-21-2002, 07:21 PM
mon
training good
sleep about 10 hrs
diet good need to eat more for gods sake:( :rolleyes:

heathj
01-21-2002, 07:35 PM
You cheat too much! Stick to training and diet or I'll come and smack you!

Orange357
01-21-2002, 07:38 PM
Originally posted by heathj
You cheat too much! Stick to training and diet or I'll come and smack you!

I know I know:cry: :cry: I stick to training really well friday was the first unplanned skipped day in months....

Orange357
01-22-2002, 08:00 PM
tues
sleep 7 hrs
diet im eating cookies(hey **** you, im bulking;) :D )
training great
finals week a little stressed will be hard to eat tomarrow:(

Orange357
01-23-2002, 08:07 PM
wens
diet good been trying to eat more last few days ill see if it works:rolleyes:
sleep 7 hrs plus napo1
rest

Orange357
01-24-2002, 07:52 PM
thurs
diet good
sleep 7hrs
training good
Pants, smants i split my pants today cuase my glutes have gotten to big..damn they were new pants too:( :rolleyes:

Orange357
01-25-2002, 09:40 PM
fri
did z sguats love em good leg day
ate good
did cardio
sleep 9-11 hrs

Orange357
01-26-2002, 11:51 PM
sat
feel like ****
ate shitty
slept 9-10hrs
fell like ****:(

Orange357
01-28-2002, 07:59 PM
sun
same usuall
Mon
sleep 8 hrs
diet good
training feel a little burned out:(

Orange357
01-29-2002, 08:22 PM
Tues
need a break week
sleep 5-6
diet good
training been better:burger: :burger: :burger: :indian: :withstupi :soapbox: :whiner: :strong: :whip: :windup: :clap:

Orange357
01-30-2002, 08:10 PM
wens
sleep 7-8 hrs
nap
diet good
rest day
very sore!:whiner:

Orange357
02-02-2002, 09:02 PM
thurs
diet good
sleep 8 hrs
training good

Orange357
02-02-2002, 09:03 PM
fri
diet good
sleep 7-8
traing did zerchers again:hump: a couple of hotties at the gym..they were talking about me probally make fun of me..lol:(

Orange357
02-02-2002, 09:04 PM
sat
diet cheat
sleep 10hrs
im am very sore..taking a week off due to strength drp put on a few pounds!:strong: :whip: :clap:

Orange357
02-04-2002, 08:41 PM
sun
diet decent
sleep 9-10hrs
cardio
mon
sleep 7-8
diet good
no training break

Orange357
02-06-2002, 07:33 PM
tues
sleeped in till 8-fukin-30
10 hr of sleep
diet good

Orange357
02-06-2002, 07:36 PM
wens
sleep 8
diet good
want to go to gym so bad!

Orange357
02-08-2002, 07:41 PM
Thurs
Slept in till 8-Fuckin-30
10 hrs
diet good

Orange357
02-08-2002, 07:41 PM
Fri
sleep 7-8
diet good

Orange357
02-09-2002, 08:10 PM
sat
sleep 9-10
diet cheat

Orange357
02-11-2002, 08:07 PM
This journal sucks. Time for a new and improved one.