So Here goes!
This is attempt two at keeping a journal. My first was a bust for multiple reasons:
1. I was dumb lol
2. I was a much higher body fat, I weighed in the 220's, I wanted to be stronger so I kept bulking but was unhappy with my fat so my diet was bad and inconsistant.
3. I was not as serious about Powerlifting as I am now.
lifting exp. 2 years
I do not have my maxes as of now. My Bench max will be done on monday, squat tuesday and deadlift most likely on friday.
February 10th / March 10th / April 10th (b-day )
Bench 265 / 280 / 300
squat 405 / 435 / 465
Dead lift 365 / 395 / 420
C&J 245 / 260 / 275
to some these gains may be high...30 pounds in a month...but I gain very easily and quickly. It is just the goal I have to stay as lean as possible while gaining muscle that makes it a challenge. I am however at a body fat I am happy with so adding a little fat wont bother me like it used to (although my loose skin is annoying).
Currently my diet is poor. Far too few calories. Around 1200 a day. I don't Know how my weight is staying where it is.
2 egg whites (34 calories, 4 protein)
1 slice turkey (30 calories, 5 protein)
Total: 64 calories, 9 protein
Meal 2 :
Pure protein Bar (170 calories, 20 protein)
Total: 170, 20 protein
Wrap (50 calories )
3 oz chicken breast (100 calories, 21 protein)
1 slice no fat cheese (30 calories, 5 protein)
BBQ sauce (15 calories)
Total: 195 calories
3 oz chicken breast (100 calories 21 protein)
6 oz chicken breast (200 calories 42 protein)
broccoli (60 calories)
snack allowance (just little crap thru out the day i eat) 100 calories
that is actually only around 900 calories. Maybe my 1200 estimate was alittle too optimistic.
I will however, to begin my bulk, move to 1150 calories a day (1000 calories with a 15% increase). I will stay here until the weight gain stops. then add 15% more. I figure small increases in these calories, mostly from lean protein will not put fat on me.
Another problem I know I have is a lack of fats in my diet. I am starting to supplement with Fish oils.
Pure Creatine mono
::Extremely low reps:: I do weightlifting so I go for the 1rm
Close Grip Bench
close grip bench
I know my routine is probably pretty screwy but I have had good results. Of Course I would appriciate suggestions to my Diet, supplementation and training as this is a learning forum. Its why I came here a long time ago and I still have a lot to learn.
I am excited to get started on my bulk starting MONDAY! . I hope all goes well. I will post My daily Lifting journal as well as my diet.
I will also Post better pics tomorow
hope you all enjoy following me along my journey!
( I appologize if my spelling/ grammar is horrible)
Lighting is horrible on these pics....next set will be outdoors