This has got purple stuff in it. Purple's a fruit."

[Orange357]

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]

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]

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]

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]

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]

Thursday
Diet Good decently tight
sleep slept an hour in after noon
did some cardio
training real good no decreases slight increase

[Orange357]

Friday
Slept well got in a nap
ate decently except for chinease food dinner
training well put up 10 more on squat
rode stationary bike in between squats

[Orange357]

Weekend breakdown
sleep ok
diet shitty sat not great sun will be tight mon
no training

[Orange357]

MON
diet good preety tight
training good breakin plateus great tri pump
sleep slept ok had a nap in afternoon

[Orange357]

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]

wens
slept ok
ate good
no training

[Orange357]

thurs
ate ok
slept good
trained good upped poundages slightly

[Orange357]

Fri
Diet good
sleep good got in 2 hr nap
training good uppped squat 10 pds..
tomarrow weigh in day!

[Orange357]

Weighed in today lost 2 pds

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

[Orange357]

well cheat day today thats about it

[Delphi]

Originally posted by Orange357
Fri
sleep good got in 2 hr nap

I liek napse.

[Orange357]

me too.

[Delphi]

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.

[Orange357]

Thats good.. I should be taking in more NUCLEAR power naps...

[Orange357]

sun
slept good till 9
did a little cardio diet not bad

[Orange357]

Mon
Diet good
sleep good got in Nuclear powered nap
trained ok need to drop a warm up set or two

[Orange357]

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]

wed
diet ok
no training
s had a nap slept good otherwise

[Orange357]

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]

Friday
diet goo had 2 pieces of chocolat but
sleep goo had a nap
training upped squat failed last set at 6 good intensity
good way to round out this week