Buy Needles And Syringes With No Prescription
M4B Store Banner
muscleshop
Riptropin Store banner
Generation X Bodybuilding Forum
Buy Needles And Syringes With No Prescription
Buy Needles And Syringes With No Prescription
Mysupps Store Banner
IP Gear Store Banner
PM-Ace-Labs
Ganabol Store Banner
Spend $100 and get bonus needles free at sterile syringes
Professional Muscle Store open now
advertise1
PHARMAHGH1
kinglab
ganabol2
Professional Muscle Store open now
over 5000 supplements on sale at professional muscle store
roids-210x65-48kb-1
granabolic1
napsgear-210x65
advertise1
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store
over 5000 supplements on sale at professional muscle store

My Log

ljp

Member
Registered
Joined
Jul 18, 2006
Messages
190
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

Banned
Joined
Dec 9, 2013
Messages
953
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

Member
Registered
Joined
Jul 18, 2006
Messages
190
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

Member
Registered
Joined
Jul 18, 2006
Messages
190
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

Member
Registered
Joined
Jul 18, 2006
Messages
190
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.
 

Staff online

  • A50#
    Old School Moderator

Forum statistics

Total page views
530,148,027
Threads
129,915
Messages
2,588,005
Members
158,051
Latest member
Paramp75
NapsGear
HGH Power Store email banner
Leader Powder Store email banner
Prowrist straps store banner
coach
FLASHING-BOTTOM-BANNER-210x131
raws
Savage Labs Store email
Syntherol Site Enhancing Oil Synthol
AQ3 email Banner
pomps
rawhormone
ezgif-com-resize-2-1
MA Research Chem store banner
MA Supps Store Banner
Keytech banner
musclechem
Godbullraw-bottom-banner
Injection Instructions for beginners
Knight Labs store email banner
Top