My Training/nutrition Journal (Clean Bulking Phase) Comments Welcome!!!!

[zackdarnell]

Ok, im going to start this journal and i would love to hear everyone's opinions about everything: diet, routine, motivational comments, etc. Just please, only comments related to my journal on this thread, no off-topic conversations.

**My Stats:
Age- 19
Male
Height- 6'2"
Weight- Approx. 197 lbs
Bodyfat- 12-14% (gotta get it checked again soon)
Played football in high school, now playing Rugby in college.

**Goals- Get stronger!!! A clean strength-gain phase with minimal fat gain. Not an all-out bulk. Im not a bodybuilder and im not trying to be. I just want to gain functional strength.

**My weight routine:
-Monday-
Squats- warmup set of 8 reps, then 1 set of 20 reps.
Flat Bench- warmup, then 2 sets of 8
Bent-over Barbell Row (overhand grip)- 2 sets of 12, then a third set if i didnt go to failure on the 2nd
Curls- 2 sets of 8
Weighted Situps- 3 sets of 10
Ab twist machine- 2 sets of 10

-Tuesday-
Cardio (20-25 minutes) in the morning
Rugby Practice at night

-Wednesday-
Power Cleans- 3 sets of 3-5 reps
Incline or Decline Bench- 2 sets of 8 or 3 sets of 3-5
Calf Raises (seated or standing)- 2 sets of 20
Dips (currently using an assited dip machine until i can do regular dips)- 3 sets of 10
Close-Grip Pulldowns (palms toward body)- 2 sets of 8
After weights i do agility/quickness or conditioning stuff for rugby. Usually stair work or sprints for about 20 mins.

-Thursday-
Deadlifts- warmup set of 8 reps, then 1 set of 20
Standing Military Press- 2 sets of 12
Wide-Grip Pulldowns (can't do pull-ups yet)- 3 sets of 8
Weighted Situps- 2 sets of 8
Some other type of ab work

Rugby practice Thursday nigt

-Friday-
Rest, sometimes swim or an easy cardio session

-Saturday-
Rugby game

-Sunday-
Rest

Well, there it is, comments welcome!
--Zack

[zackdarnell]

**Diet:
-Meal 1 (7:30 AM):
1/2 cup Quaker Oat Bran hot cereal
1 tsp flax seeds
blueberries
1/2 cup Eggbeaters
1 Morningstar Farms Veggie Sausage Patty
8 oz skim milk
Calories/Protein/Carbs/Fat: 403/37/47/7

-Meal 2 (10:30 AM)
Balance Gold Bar
Cal/P/C/F: 210/15/22/7

-Meal 3 (12:45 PM)
1 Chicken Breast
2 slices 100% Whole Wheat Bread
15 Fat-free Pringles
1 Apple
Cal/P/C/F: 346/30/52/3

-Meal 4 (4:00 PM)
2 slices WW Bread
2 tbsp Natural PB
1 tbsp Sugar free Jam
1/2 scoop Whey in water
Cal/P/C/F: 338/37/23/12

-Workout (5:00)

-Meal 6 (6:00) Post-workout
1.5 scoops Whey in water
1 Whole Wheat Bagel
1 tbsp sugar-free jam
Cal/P/C/F: 347/42/45/1.5

-Meal 7 (7:30)
2 chicken breasts
1 sweetpotato
1 can of asparagus
15 Harvest Crisp Crackers
Cal/P/C/F: 576/63/58/10

-Meal 8 (9:30 PM)
3/4 cup nonfat cottage cheese
blueberries
Cal/P/C/F: 135/20/12/0

-Bed at 9:30-10
TODAY"S TOTALS:
Protein: 235 g
Carbs:274 g (41 g of this = fiber)
Fat: 41 g (10g of this = saturated)
Calories: 2378

**Today's Workout:
All weights in lbs.
Squats-200x20
Bench- 165x8, 155x8
Barbell Row- 135x12, 125x12, 145x5
EZ Bar Curls (not including weight of bar)- 55x8, 50x8
Weighted Situps- 45x10, 45x10, 45x10
Ab Machine Twists- 120x10, 120x10

[Fart Barker]

Do you generally eat that few calories? I'd think that with all that lifting and rugby you'd need alot more than that.

[Orange357]

Whoa! damn you must be hungey!

[zackdarnell]

So your both saying you think i need more calories? See, thats one thing im confused aabout- how many calories and what ratio of p/c/f. Ive been dieting for a long time, now i wanna get stronger, so i need help with this part of it.

[Fart Barker]

According to the HIT FAQ, the ratio should be about 60% carbs, 20% protein, and 20% fat. It says if you weigh 200 lbs, your maintenance caloric intake should be about 4000 calories. This doesn't take into account anything like Rugby, which I can imagine is very taxing.

[zackdarnell]

02-26-02

**Workout
Jogged 2.5 miles before breakfast, Rugby practice from 7-9 PM. No weights today.

**Diet
Not gonna post everything i ate today, but I will post totals:
Protein-235 g
Carbs- 266 g (47 g of this = fiber)
Fat- 44 g (10 g saturated)
Calories= 2430

Tomorrow im gonna bump my diet up to about 300 carbs, 250 protein and 50 fat.

[zackdarnell]

02-27-02

**Workout:
Power Cleans- 155x3, 145x6, 150x5
Decline Bench- 155x8, 165x8 (needed a bit of help with the last 2 reps.)
Standing Calf Raise- 150x20, 150x20
Dips- Assistance level 1x10, level 1x10, level 2(gives more help)x10.
Close-grip pulldowns-160x8, 160x8
Then stair work for 20 minutes

Notes on workout: Felt good today, especially on cleans. As for Dips, im using the assistance level which only provides about 10 lbs of help, so i can almost do a regular dips. I also made some progress on decline from last time.

**Diet
-7:45 AM
1.5 servings Quaker Oat Bran hot cereal w/ 1 tsp flax seeds
Tuna sandwich (2 slices WW bread, 3 oz tuna, 1/4 cup cottage cheese, 1 slice tomato)
Cal/P/C/F: 449/43/59/7

-9:45 AM
Balance Outdoor Bar
Cal/P/C/F: 200/15/21/6

-11:30 AM
2 slices WW bread
2 tbsp natural PB
1 tbsp sugar-free jam
3/4 scoop Whey in water
Cal/P/C/F: 360/31/31/12

-12:30
Workout

-2:00 (Post-workout)
1.5 scoops Whey in water
6 fat-free Fig Newtons
Cal/P/C/F: 478/48/69/2

-3:30 PM
2 slices WW bread
2 tbsp natural PB
1 tbsp sugar-free jam
Cal/P/C/F: 285/14/30/12

-6:00 PM
1 chicken breasts
3 oz. Tuna
1 large sweetpotato
1 can asparagus
Cal/P/C/F: 472/56/52/4

-8:00 PM
Balance Gold Bar
Cal/P/C/F: 210/15/21/7

-9:30 PM (before bed)
1 cup cottage cheese
1/4 cup fresh blackberries
2 strawberries
Cal/P/C/F: 189/26/17/0

TODAY"S TOTALS:
Protein: 248 g
Carbs: 301 g (47 g of this = fiber)
Fat: 50 g (14g of this = saturated)
Calories: 2643

Notes on diet: I upped the calories today, adding a little more protein, carbs, and fat. I think this should help my gains some. Let me know what you all think.