pup's training/diet log

[Pup]

Well guys, its that time of year again. I'm starting a lean gain and a new low-volume routine, i'm gonna be lifting 3 days a week, with 2 days of cardio. I'm aiming for 2900-3200 cals a day with approx. 300g protein/200g carbs/100g fat.

Diet

Meal 1-protein shake w/tbs flax-40g protein/8g carbs/18g fat/360calories
Meal 2-1/2 cup oats w/tbs natty pb
Meal 3-turkey on wheat and 4 whole eggs
Meal 4-can of tuna/1tbs non-fat mayo, 1/2 cup brown rice
Meal 5-turkey on wheat and 4 whole eggs
Meal 6-mrp

I'll do up the macros later

Training
Legs: Squats, 2 warmups, 275x6, plus 2 forced, 245x8
Leg extensions: 150x16, 150x13

Shoulders: dumbell shoulder presses, 2 warmups, 80x5, plus 2 forced, 60x8
Leg curls: 75x11, 50x21

[Pup]

Meal 1-protein shake w/flax-40g protein/8g carbs/18g fat/360cals
Meal 2-6 egg whites. bagel w/tbsp natty pb
Meal 3-Turkey sandwich, 4 whole eggs
Meal 4-can of tuna/tbs mayo, cup of cereal
Meal 5-chicken quesadilla, piece of sourdough bread
Meal 6-mrp

I'll finish macros later

[chris mason]

What's the calorie total, and what is your exact goal?

[Pup]

I've been too lazy to due up the calories, i'm gonna remedy that today. My exact goal is to put on about 10-15lbs of lean body mass, without adding a lot of fat, and i want to due this by december (not sure if its realistic or not).

[Pup]

Meal 1-oats w/tbsp natty pb-14g protein/33g carbs/19g fat/340 calories
Meal 2-6 egg whites, bagel w/packet of cream cheese-31g protein/50g carbs/11g fat/452 cals
meal 3-roast beef sandwich, slice of apple pie, cup of ice cream, cup of tortilla chips-approx 800cals
meal 4-protein shake-40g protein/8g carbs/4g fat/300 cals

training
chest
inclines-2 warm-ups, 225x5, 205x6
d-bell press-90x8, 80x10

biceps
barbell curls-115x3, 95x6
hammer curls-40x7, 30x11

calves
135x22
135x24

[Pup]

Meal 1-1/2 cup oats, 2 tbs natty pb
Meal 2-5 scrambled eggs, 1/2 cup cheese, piece of canadian bacon, bagel w/fat-free cream cheese
Meal 3-turkey sandwich, 4 whole eggs, orange
Meal 4-roast beef sandwich

Diet is still ass, i need to come up with a plan to make sure i can eat my six meals a day, but it seem like in the evenings i'm just not hungry, gotta find a way to fix that.

[c_8nOM]

lol i get hungrier at night!!....

[The_Chicken_Daddy]

Eat fruit during the morning/afternoon.

Easy cals and you will want to eat in the evening.

problem solved.

[Pup]

Thanks robboe, i'll keep that in mind

[chris mason]

Remind me of the general speed of your metabolism. I think it is rather slow, right?

[Pup]

you are correct chris

[Pup]

Today was a little better for food, i need to eat one more time, prolly a protein shake.

Meal 1-oats w/2tbs pb
Meal 2-cup of cereal
Meal 3-2 grilled cheese sandwiches, turkey on wheat w/slice of cheese, ice cream bar
Meal 4-9 3 mile island hot wings at hooters
Meal 5-protein shake

Training
Back
pull-ups-BWx8, BWx6
t-bar-45x12, 25x22
narrow pull-downs-150x8, 125x10

Triceps
skull crushers-2 warm-ups, 105x2, 2 forced, 85x10
pushdowns-80x6, 60x8

[Avatar]

why so many reps on the tbar rows, pup?

[Pup]

i was going to failure, so i did em til i couldn't do another one

[Avatar]

25x22? I think its time to move the weight up

[chris mason]

Well, based upon a slower metabolism let's follow that diet and see what happens. Really no other way to do it. Follow it for at least 3 weeks to see what results you get, unless of course you begin gaining fat weight immediately.


I concur about moving up the weight on the t-bars .

[Pup]

alrighty, thanks chris, and yeah, i'll move up the weight on the t-bars

[Pup]

training
legs, squats-280x3, 245x6 leg extensions-175x13, 150x22, leg curls-75x16, 50x27

shoulders, dumbell presses-80x6, 60x10

[Pup]

Training

chest, incline barbell, 225x3, 205x5 flat dumbell 90x5, 80x6

biceps-barbell curls, 115x2, 95x6 hammer curls 45x6, 35x8

My training was sh!t today, i've been sick as hell and my training has suffered this week, i'm gonna hit the meds and get some rest this weekend, hopefully, i'll do better next week.

[Pup]

I was sick as hell this weekend, so i've decided to take a week off of training, I'm gonna eat clean all week and re-evaluate my goals, but at this point i may start cutting.

Meal 1 1/2 cup oats w/tbsp natty pb, 30g almonds-cals 440/prot-19g/carbs-33g/19g fat

Meal 2-bacon/cheese omelette, 5 strips bacon, 2 hash browns

Meal 3-2 tbs flaxseed oil, 2 tbsp non-fat mayo, can of tuna, 1 cup brown rice

[Pup]

I've decided to start cutting, the diet is all written up, so i want you guys to give some input and some ideas.

Meal 1- 1/2 cup oats, 1 tbsp brown sugar, 6 egg whites
Meal 2-cup of cereal, cup of skim milk, protein shake w/2 tbsp pb
Meal 3- turkey sandwich, 4 egg whites
Meal 4- 1 can tuna, 1/2 cup brown rice, 1 tbs nonfat mayo
Meal 5- turkey sandwich, 4 egg whites
Meal 6- protein shake, scoop of glycemet

Totals- 2074 calories, 235.5 protein, 224 carbs, 40.25 fat
The ratio is pretty close to a 40/40/20

[Cackerot69]

Don't start cutting.

[heathj]

Good luck foo.

[Pup]

Today was pretty good overall, i wasn't able to get to any of my protein powder or clen cause i lost the key to my lock on my footlocker, i'm a dumbass. But i bought a hacksaw and that lock is coming off.

Meal 1- 6 egg whites, 1/2 cup oats 252 cals/3g fat/28.8g carbs/26g protein
Meal 2-cup of cereal w/cup of skim milk 130cals/1g fat/27g carbs/11g protein
Meal 3-turkey sandwich, 4 egg whites 296 cals/5g fat/31.2g carbs/44g protein
Meal 4-can of tuna, 1 tsp nonfat mayo, 1/2 cup brown rice 325 cals/2.75g fat/34g carbs/35.5g protein
Meal 5-turkey sandwich 228 cals/5g fat/30g carbs/30g protein
Meal 6-can of tuna, tbs flaxseed oil 280cals/15.25g fat/0g carbs/32.5g protein
Meal 7-60g almonds 380cals/30g fat/10g carbs/18g protein

TTLS-1891cals/62g fat/161g carbs/197g protein
Cals are a tad low, but protein is just about right.

Training
Chest, Inclines 225x4 plus 2 assisted, 205x6, D-bell presses 90x5, 80x6

Biceps, preacher curl 85x6 plus 2 assisted, 75x8
Hammer curls 45x6, 35x8

[Pup]

Diet was good today, everything was spot on.

Meal 1- 6 egg whites, 1/2 cup of oats 252 cals/3g fat/28.8carbs/26g protein
Meal 2-bowl of cereal, mrp 410 cals/2.5g fat/52.2g carbs/53g protein
Meal 3-turkey sandwich, 4 egg whites 296 cals/5g fat/31.2g carbs/44g protein
Meal 4-1/2 cup brown rice, 1tsp nonfat mayo, can of tuna 325 cals/2.75g fat/34g carbs/35.5g protein
Meal 5-can of tuna, tsp of nonfat mayo, tbs flax 280cals/15.25g fat/0g carbs/32.5g protein
Meal 6-60g almonds 380 cals/30g fat/10g carbs/18g protein

TTLS-1943 cals/58.5g fat/156.2g carbs/209g protein