My Log

[ljp]

Hi everyone. I've been following the board for a long time but haven't been posting much... anyway thought I'd start writing a log, mainly for my own benefit but if someone gets new ideas from this that's great!

I'm not from US so won't be using ounces, pounds or cups

Currently trying to gain lean mass, diet below (everything weighed raw):

Meal 1: 2 scoops whey, 80g oats, 16g peanut butter
Meal 2: 250g chicken, 80g rice, 12g olive oil
Meal 3: 2 scoops whey, 80g oats, 16g peanut butter
Meal 4: 250g chicken, 80g rice, 12g olive oil
Meal 5: 5 eggs, 80g oats

Around 3200kcal, 250g protein, 300g carbs and 100g fat. My stats are 176cm & 95kg.

Back workout tonight, will log it later.

 

[FutureFreak7]

Hi everyone. I've been following the board for a long time but haven't been posting much... anyway thought I'd start writing a log, mainly for my own benefit but if someone gets new ideas from this that's great!



I'm not from US so won't be using ounces, pounds or cups



Currently trying to gain lean mass, diet below (everything weighed raw):



Meal 1: 2 scoops whey, 80g oats, 16g peanut butter

Meal 2: 250g chicken, 80g rice, 12g olive oil

Meal 3: 2 scoops whey, 80g oats, 16g peanut butter

Meal 4: 250g chicken, 80g rice, 12g olive oil

Meal 5: 5 eggs, 80g oats



Around 3200kcal, 250g protein, 300g carbs and 100g fat. My stats are 176cm & 95kg.



Back workout tonight, will log it later.

Looks like a get shredded diet! I like your principal of simplicity. Simple is good. Best of luck on your journey, I'll be watchin


Sent from my iPhone using Tapatalk

 

[ljp]

Looks like a get shredded diet! I like your principal of simplicity. Simple is good. Best of luck on your journey, I'll be watchin

Thanks bro, much appreciated! I have 2-3 cheat meals a week so the weekly average per day is a bit higher, but since I'm pretty sedentary outside the gym (which is 5 times/week) my metabolism isn't very fast.

I'm planning to do a longer (6-12 months) lean bulk before my next diet and hopefully get my calories above 4000kcal/day without gaining too much fat.

 

[ljp]

Back workout

Pulldown 3 x 10
T-bar row 3 x 12
Hammer high-row 3 x 12
Hammer low-row 3 x 15
Hammer uni lateral row 3 x 15

Seated shrugs 20, 15, 12
Rear delts in peck deck pyramiding up in weight

Did 2-3 warm ups per exercise pyramiding up in weight and then used the same weight for work sets.

Current supplements

BSN NO Xplode pre-workout. People say this is shit but it works for me, good energy and focus, makes u sweat like hell though.

BCAA during workout.

Protein powder. Usually Optimum Nutrition 100% Whey, not the greatest flavoring but you get used to it and since it's owned by Glanbia I trust the quality. Also since it doesn't taste like a cheesecake factory milkshake it makes me think there's less harmful stuff in it.

Fiber supplement 2 x day, psyllium husk.

MSM currently, not always.

 

[ljp]

Forgot this.. usually I've done pulldowns first, then 3 horizontal rows and then finished off with close grip pulldowns. This time I tried alternating vertical (pulldowns, hammer high-row) and horizontal pulls (t-bar, low row, uni lateral row) which felt really good.