Pages: 1
gaining weight
(CLICK HERE here to view the original thread with full colors/images)
Posted by: HIC
Stats
male
5'10"
167 lb
bf 12%
trying to get to a cut 180 by summer 2004
I'm gonna need some help with my nutrition. finding it very difficult to get enough cals. I have been using N Large by prolab but have been reading on here that mrp's aren't so good for ya.
Been working out off an on for about 8 years however been very consistent the last two not counting injuries. so here's what I had today.
meal 1
3/4 c oatmeal
raisins
2 c milk
meal 2
1 c yogurt
1/2 c cottage chesse
strawberries
couple pieces beef jerkey
carrots
meal 3
Chicken
salad
meal 4
1 can tuna
olives
salad
apple
meal 5
recover x
meal 6
chicken
brown rice
veggie mix w olive oil
meal 7
N Large
meal 8
protein with flax
today was actually a good nutrition day. My main problem is weekends as I get up later missing my first two meals.
Workout (gopro style)
Back & rear delt
Posted by: HIC
I'm posting my meals early as I plan on going to sleep real early tonight. I have only had about 5 hours sleep each last 2 nights. Body needs a break. thank God today is a scheduled rest day.
here is my split
mon: chest/shoulders/abs
tue: back/cardio
wed: rest or cardio/abs
thurs: Legs
fri: Arms/cardio/abs
here's what I ate or plan on eating today.
meal 1
lina's protein pancakes
2 gardenburger originals
meal 2
beef Jerkey
apple
meal 3
Korean Spicy beef (beef, cabbage, carrots, broccoli, hot chillies)
1 cup white rice
meal 4
1 cup cottage cheese
orange
whole wheat bagel
meal 5
chicken breast
sweat potato
1 tbl butter
salad
meal 6
protein w/ flax
Posted by: HIC
got some good sleep last night felt energized this morning and had my workout at lunch. Leg day(gopro rep range)
here's what I ate
meal 1
1/2 cup egg beaters
1 whole egg
2 egg whites
3 pieces turkey bacon
1/2 cup oatmeal
strawberries
meal 2
chicken breast
1 cup OJ
whole wheat bagel
meal 3
recover x/ 5 g creatine
meal 4
chicken breast
1 cup brown rice
salad w fat free italian dressing
meal 5
1 can tuna
1/2 c black beans
apple
meal 6
mahi fish
sweat potato
1 tbl butter
1 c veggie mix(broc, caul, carr, zuchi)
meal 7
protein w 3 tbl heavy cream
1 more thing to note been bulking(eating excess cals) for 3 weeks now and either I'm seeing things or I'm already getting results as I was flexing in the mirror admiring my body and damn if I don't look more muscular. 
Posted by: P-funk
how about posting your workouts.....nice meals.
Posted by: HIC
meal 1
protein pancakes
3pc turkey bacon
meal 2
1 c cottage cheese
whole wheat bagel
apple
meal 3
recover x
meal 4
chicken breast
corn & okra
black beans
meal 5
chicken salad
meal 6
turkey jerky
banana
½ c cottage cheese
meal 7
chicken breast
brown rice
cucumber w balsamic vinaigrette
didn't do cardio today as planned. wanted to get home to watch duck game. besides I'm on a bulk. not sure I believe the excuse but I'm certainly not going now.
might have an 8th meal my usual protein shake before I fall asleep I'll see how hungry I am later.
Posted by: HIC
Here's the workout. Thanks for the compliment on my meals P-funk. I'm usually really good during the weekday it's the weekend that gets me I'll be working on it this weekend though.
Arms/Abs
wt dip
10x35
7x45
7x45
pushdown
9x70
8x75
kickback
12x15
10x20
DB curl
9x35
7x40
cable curl
10x70
8x90
concentration curl
10x25
hanging leg raise
12
12
12
machine crunch
12x65
12x65
Posted by: HIC
I cheated a little this weekend as far as nutrition is concerned. went to the movies thus the sour patch kids. Parents brought over some cheesecake (my weakness) well I hope it had enough protein in it. On to good habits again.
5/17
meal 1 1 c cottage cheese, whole wheat bagel
meal 2 2 egg white, 1 whole egg, ½ c oatmeal, strawberries, 4 oz sirloin , salsa
meal 3 chicken, ½ c brown rice, cucumber, 1 Tbs olive oil
meal 4 1 can tuna, ½ c black beans, sour patch kids
meal 5 turkey jerky, orange
meal 6 bowl Smorz cereal
5/18
meal 1 Protein Waffles, 2 c milk
meal 2 1 c cottage chesse, whole wheat bagel
meal 3 1 can tuna, 10 olives, ½ c rice, grapes
meal 4 chicken burrito, Guacamole w/chips
meal 5 chessecake w/Blueberries
Posted by: HIC
5/19
meal 1
2egg whites
1 whole egg
4 oz sirloin
½ c oatmeal
5 strawberries
meal 2
turkey Jerkey
whole wheat bagel
meal 3
N Large w/creatine
meal 4
chicken Breast
corn on cob
meal 5
2 smores balance bars
meal 6
1 scoop protein,
1 tbs heavy cream,
4 strawberries
meal 7
1 c cottage cheese w cinnamon (Damn Good! Thanks P-Funk), banana
I was starving just an hour after having meal 4 thus the protein bars at meal 5. I'm gonna have to start making my lunch more often instead of going fast food. I probably needed to mix in some fat at meal 4 and I need way more vegetables. I'll post my workout a little later from yesterday. No workout today as have chiropractor appointment I'll hit wed, thr, fri instead.
According to fitday my ratios for the last couple of weeks have been 40/40/20 P/C/F. Does this sound like a good bulk ratio?
Posted by: HIC
Superset(SS)
cable crossover 10x50, 7x60
Incline Smith 10x55 ea side, 8x60 es
SS
Incline Flys 10x40
dips 9
Dropset(DS)
Chest Machine Press 10x150, 8x110, 8x80
SS
Seated side lateral 10x20, 10x20
shoulder machine press 10x25, 8x30
SS
Reverse pec deck 10x90, 10x110
upright row 10x90, 8x90
DS
Cable Front Raise 8x50, 8x30, 8x10
Posted by: HIC
meal 1
2 scoop protein
8 strawberries
3 tbl heavy cream
3/4 c oatmeal
meal 2
turkey jerky
cucumber
1/2 tbl olive oil
meal 3
chicken breast
Yam
1 tbl buter
red cabbage
1/2 tbl olive oil
meal 4
1 can tuna
10 olives
1 apple
peanuts
meal 5
chicken breast
2 slice wheat bread
2 cup broccli, cauliflower, carrots
meal 6
2 scoop protein
1 tbl flax oil
Posted by: HIC
I'm a little behind didn't post my meals or my workout yesterday.
here are the meals for 5/21:
meal 1
4 egg whites
1 whole egg
7 oz potato
1 tbl corn oil
3 slice turkey bacon
1/4 c cheese
meal 2
protein pudding(1 scoop powder 4 tbl heavy cream)
1 c yogurt
4 strawberries
meal 3
recover x
meal 4
1 c red cabbage
5 oz chicken breast
2 slice wheat bread
meal 5
3 whites
protein pudding
1 orange
meal 6
5 oz chicken breast
1 c brown rice
1 corn on cob
meal 7
2 scoop protein
Posted by: HIC
I will edit post to finish up the rest of the days meals. one thing to note just bought me a weight scale so I should have more idea on portion sizes.
meal 1
4 whites
1 whole
protein pancakes
meal 2
PB & Banana sandwich
meal 3
rapid recovery drink
meal 4
4 oz chicken breast
1 cup brown rice
1 small apple
meal 5
1 can tuna
1 cup red cabbage
4 oz yam
(CLICK HERE here to view the original thread with full colors/images)
gaining weight
Article Archives
