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    Senior Member noahfor123's Avatar
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    May 2002
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    Noah's Journal

    This is my second journal. I started the last one almost four years ago, when I was 18, and didn't get very far with it. I could have continued to use that one, but I felt like having a fresh start. I hope that isn't a problem. I'm now 5'8, 160lbs, and 22 years old. I've been training for the past five months and I'm about to try and get a little more serious. I don't have any long term goals. I just want to get bigger and stronger every week. Here is my diet and routine:

    Diet:

    Monday:

    10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

    2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds, .5 cups chick peas

    5: 30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    8:30 p.m: pound ground beef, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

    11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cup oats



    Tuesday:

    10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    1 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

    3: 45 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    5:15 p.m: .5 oz almonds, 5 oz green beans, .5 cups oats

    9: 00 p.m: 1 chicken breast, 5 oz. spinach, 6 fish oils, 5 oz. peas

    11: 30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cup oats


    Wednesday:

    10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

    2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds,


    5:00 p.m: 1 scoop whey, 1 banana, .5 cup oats

    5:15 p.m: Workout

    6:15 p.m: 40g dextrose, 1 scoop whey

    7:15 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    9:15 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

    11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds,



    Thursday:

    10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    1 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

    3: 45 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    5:15 p.m: 1 scoop whey, 1 banana, .5 cup oats

    5:30 p.m: Workout

    6:30 p.m: 40g dextrose, 1 scoop whey

    7:30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    9:30 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils

    11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


    Friday:

    10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    12 p.m: 4 egg whites, 1 whole egg, .5 cups chick peas

    2:30 p.m: 1 can tuna, 5 oz. broccoli, .5 oz. almonds, .5 cups chick peas

    5: 30 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    8:30 p.m: pound ground beef, 5 oz. spinach, 5 oz. green beans, 6 fish oils

    11:30 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds, .5 cups oats


    Saturday:

    10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    12 p.m: 4 egg whites, 1 whole egg, .5 cup chick peas, .5 oz almonds, 5 oz. broccoli

    2:30 p.m: 1 cup oats, 1 scoop whey, 1 banana

    3:00 p.m: workout

    4:00 p.m: 1 scoop whey, dextrose

    5:00 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils,

    ~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


    Sunday:

    10 a.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    12 p.m: 4 egg whites, 1 whole egg, .5 cup chick peas, .5 oz almonds, 5 oz. broccoli

    2:30 p.m: 1 cup oats, 1 scoop whey, 1 banana

    3:00 p.m: workout

    4:00 p.m: 1 scoop whey, dextrose

    5:00 p.m: .5 cups oats, .25 cups cottage cheese, .5 banana, 1 cup milk, .5 scoop whey, 1 tbs peanut butter

    8:00 p.m: 1 chicken breast, 5 oz. spinach, 5 oz. green beans, 6 fish oils

    ~11.00 p.m: 1 cup cottage cheese, .5 cups pineapple, .5 oz almonds


    Workout:

    Week 1: 3x12
    Week 2: 3x10
    Week 3: 3x8
    Week 4: 4x6
    Week 5: 5x5
    Week 6: 6x4

    Wednesday:
    - Deadlift
    - Front Squat
    - Good Morning
    - Abs

    Thursday:
    - Bench Press
    - Pull Down
    - Military Press
    - Bent-over Row

    Saturday:
    - Squats
    - SLDL
    - Hyperextension
    - Abs

    Saturday:
    - DB Incline Bench
    - Cable Row
    - DB Shoulder
    - Pull-Up

    The workout is by fortifiediron. I changed up some excercises, though. The diet is like 3100 calories on "on" days, and 2800 on "off" days. The ratio is pretty close to 33:33:33. All the days are pretty much the same, just scheduled differently due to my classes, so if you read all the days, and I don't think anyone will, then that sucks. I'm starting all this tomorrow.
    Last edited by noahfor123; 01-11-2006 at 08:22 PM.

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