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Thread: My first Journal

  1. #1
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    My first Journal

    Here I'm gonna post my diet, routine, and pictures. Feel free to make comments!

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    Picture Front...
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    Back...
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    Here's my routine...

    Monday
    Chest & Forearms

    Barbell Bench 4x8
    Nautilus Fly 4x8

    Forearm curls 4x8


    Tuesday
    Squats and Cardio

    Squats 4x8
    30-45 min bike

    Wednesday
    Shoulders & Biceps

    Military Press 4x8
    Nautilus rear delts 4x8
    Shrugs (sometimes) 3x10

    Bicep curls 2 sets warmup, 1 set 4 reps max weight, 4 sets 6 reps
    (got this routine of of WBB a while back, really works)

    Thursday
    30-45 Min bike

    Friday
    Back & Tris

    Bent over Row 4x8
    Pull ups 4x8

    Skull crushers 4x8
    Dips 4x8
    Cable extension 4x8

    Saturday
    30-45 mins bike

    Sunday
    Rest

  5. #5
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    Here's my diet...

    Meal 1 (7:30am MWF) (6:30am TR) P C F Cal
    5 egg whites 20 0 0 80
    1 tablespoon flax oil 0 0 14 126
    Subtotal: 20 0 14 206

    Meal 2 (post workout, lifting days only)
    2 scoops soy protein 28 22 0 200
    1.5 cup skim milk 12 18 0 120
    Banana 1 27 1 121
    Subtotal: 41 67 1 441

    Meal 3 (11:00am)
    1/2 can Pork and Beans 10.5 40.25 1.75 218.75
    1/2 cup Cottage Cheese 14 5 2.5 98.5
    1 Healthy Choice Hot dog 6 6 2.5 70.5
    Subtotal: 30.5 51.25 6.75 387.75

    Meal 4 (2:00-3:00pm)
    6 ounces chicken breast 36 0 1 153
    2 slices whole wheat bread 6 40 2 202
    2 slices cheese 8 2 6 94
    Subtotal: 50 42 9 449

    Meal 5 (6:00pm)
    1/2 can Pork and Beans 10.5 40.25 1.75 218.75
    1/2 cup Cottage Cheese 14 5 2.5 98.5
    1 Healthy Choice Hot dog 6 6 2.5 70.5
    Subtotal: 30.5 51.25 6.75 387.75

    Meal 6 (9:00pm)
    1 can tuna 37 0 4.5 188.5
    2 slices whole wheat bread 6 40 2 202
    1 tbsp low fat mayo 0 2 3 35
    2 slices cheese 8 2 6 94
    Subtotal: 51 44 15.5 519.5

    Total:
    Lifting Days: 223 255.5 53 2391
    Percent: 37% 43% 20%
    Non-Lifting: 182 188.5 52 1950
    Percent: 37% 39% 24%

    7 day maintenace intake 22400
    7 day total caloric intake 14973
    Total caloric deficiency 7427
    Total pounds lost per week 2.122

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    Here's my stats...

    6'3"
    220
    Estimated body fat 20-23%

    Max lifts:
    Bicep curls: 115
    Barbell Bench: 225
    Squat: 280

    Current Suppliment Usage:
    1-AD
    BetaLean
    Multivitamin

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    Calves front
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  11. #11
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    Crussow- looking solid and diet looks great. Good luck with your first journal.
    Last edited by thalapathi; 05-17-2002 at 01:54 PM.

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