KataMaStEr

Alright I’m going to try to keep up a journal over here. Keep up with whatever I eat, my workout. So on. I’ll do my best to post every day so bare with me over here. This is a 7 month goal I set to myself. Basically by next football season, my senior year and my last year playing football it would be nice if I cud get my weight up to 255-260lbs. Currently 234 lbs

Tomorrow I will measure myself, port what I eat (no specific diet just trying to eat healthy maybe I cud organize it a bit more) Can’t port workout tomorrow b/c there isn’t any b/c of final exams coach decided to give it off.

KataMaStEr

For today...

6oz steak
11oz chicken
3 cans of tuna
4 eggs
6 egg whites
32oz 2% milk
8oz grape juice
8oz Cotage cheese
2 serving (3 scoops per serving 66g protein per serving) optimum nutrition 100% whey.
And one Milky Way bar



Supplements I’m taking daily
10g Glutamine in the morning and 15g in the afternoon
5g Creatine in the morning
1 Animal Pak (multi vitamins) Always take them before I go to sleep.

lean_n_76er

MAN! That's a sh@t load of protein! Did you ever figure out what your daily intake is? J/C. My suggestion is to look at the clean bulk diet that others have going on (I believe it's W8, DP, DVLMN, CLP and Leslie). You are going for a clean bulk right?

Where there is smoke, there is not enough lubrication!

KataMaStEr

No I didn’t keep track of how many calories or protein intake, I just tried to eat clean and keep track of what I ate.

As for the clean bulk, yes. I would like to keep fat gains to a minimum, but it’s not something I’m really worried about.

KataMaStEr

Taken today:

Weight: 232 lbs
Height 6’4
Calves: 17.1
Leg: 26.5
Waist: 36.6
Forearm: 13
Arms: 16.2
Chess: 43.2
Neck: 17.7

KataMaStEr

And for today workout:

Bech Press: 5x5
155lbs x 5
205lbs x 5
235lbs x 5
245lbs x 5
255lbs x 5

Rack Bench: 5x3
185lbs x 3
210lbs x 3
230lbs x 3
245lbs x 3
265lbs x 3

DB Flies: 4x8
35lbs x 8
35lbs x 8
45lbs x 8
55lbs x 8

Jamer: 5x6
90lbs x 6
120lbd x 6
135lbs x 6
155 lbs x 6
165lbs x 6

Shrug and clean 5x8
135lbs x 8
155lbs x 8
185lbs x 8
205lbs x 8
225lbs x shrug 7 times cud not hang clean it.

Front squat: 5x6
135lbs x 6
155lbs x 6
185lbs x 6
205lbs x 6
225lbs x 6

Leg ext: 4x8
45lbs x 8
65lbs x 8
90lbs x 8
120lbs x 6

Hack squat: 4x6
90lbs x 6
120lbs x 6
155lbs x 6
185lbs x 6

Plate Raises: 4x8

45lbs plate for all 4 sets.

KataMaStEr

I knew there was something missing. Also I don’t know the name for it but is an exercise for the neck. You strap this thing around your head, has a chain to put the weight and you just sit down on move your melon up and down I did it for 4 sets of 10 with 20lbs. My neck feel so light right now. My coach don’t make that part of the exercises I just like doing it every week. Nobody uses that think lol. I’m the only one that I’m aware uses it

Preacher

I do that! But just for grappling purposes ..
A strong neck is one of your biggest advantages in all sports!

"When the going gets though,
the Tough get Duct-tape!"

KataMaStEr

I do it mainly because when there is some helmet to helmet hitting I don’t like being the guy that gets his head knocked back. And where your head goes your body goes.

KataMaStEr

And for today this is basically what I had trhough the day.



22oz of chicken
3 cans of tuna
4 Whole eggs
6 egg whites
16oz 2% milk
8oz cup of Cottage cheese
2 serving (3 scoops per serving 66g protein per serving) optimum nutrition 100% whey.
25g of Glutamine for the day
5g of Creatine
1 Animal Pak multi-vitamin
11 8oz glasses of water.
4 brad toasts with turkey.

KataMaStEr

Today I took this pics


6 months ago

KataMaStEr

0




6 months ago

KataMaStEr

For today


4 whole eggs
6 egg whites
3 cans of tuna (32g protein per can)
16oz 2% milk
25g of Glutamine for the day
5g of Creatine
1 Animal Pak multi-vitamin’
2 serving (3 scoops per serving 66g protein per serving) optimum nutrition 100% whey.
4 bread toasts with tuna
2 brownies

KataMaStEr

No weight lifting to day but did get some cardio. Some sparring for about 45 min, and teach for two classes to little kids. 8-.

KataMaStEr

Today my food suck bad, basically what I had all day was 3 cans of tuna one shake, beans and rice.

KataMaStEr

Todays Workout

Bench BFS #6

Incline 4 x 6
135 x 6
155 x 6
175 x 6
185 x 6

Rack Bench: 5x3
185lbs x 3
210lbs x 3
230lbs x 3
245lbs x 3
265lbs x 3

Front squat: 5x6
135lbs x 6
155lbs x 6
185lbs x 6
205lbs x 6
235lbs x 5

Hack squat: 4x6
90lbs x 6
120lbs x 6
155lbs x 6
185lbs x 6

Body weight dips 4 x 15

Leg ext: 4x8
45lbs x 8
65lbs x 8
90lbs x 8
120lbs x 6

KataMaStEr

Food for Today

4 whole eggs
8 egg whites
32 oz milk 2%
3 cans of Tuna
11oz chicken
6oz steak
25g of Glutamine for the day
5g of Creatine
2 serving (3 scoops per serving 66g protein per serving) optimum nutrition 100% whey.
1 Animal Pak multi-vitamin

KataMaStEr

Today workout was gr8, not many guy are going to the weight room on Christmas brake, they hurting themselves and out team.

So this is what it looks like

Hang Clean 5 x 2

145lbs x 2
155 x 2
175 x 2
185 x 2
205 x 2

Bent over rows 4 x 6

145lbs x 6
155 x 6
175 x 6
195 x 6

Lat Pull 4 x 8
94lbs x 8
125 x 8
145 x 8
165 x 6

DB side pull 4 x 8

70lbs x 8
80 x 8
90 x 8
100 x 8

Rack jerk 4 x 8

145lbs x 8
155 x 8
175 x 8
190 x 8

Shrugs 4 x 8

145lbs x 8
195 x 8
245 x 8
294 x 8

And there is another one, I forgot the name but you just stand with the BB like of you were going to do a hang clean but instead you just bring the bar up to your collar bone hold it there for a sec or two and lower it .
4 x 6

95lbs x 6
105 x 6
115 x 6
124 x 6




We also did sprints today

50 yards x 2
40 yards x 4
30 yards x 6
20 yards x 8
10 yards x 10

KataMaStEr

Yesterday food

2 cups of cottage cheese
4 whole eggs
8 egg whites
11oz chicken
3 cans of tuna
8 cookies
32 oz milk 2%
1 cup of rice and beans before cooked
2 serving (3 scoops per serving 66g protein per serving) optimum nutrition 100% whey.
25g of Glutamine for the day
5g of Creatine
1 Animal Pak multi-vitamin

KataMaStEr

Today Workout

Close Grip 5 x 5

145 x 5
185 x 5
225 x 5
245 x 5
245 x 5


DB Curl 4 x 8

45 x 8
50 x 8
55 x 8
60 x 6

Scull Crushes 4 x 8

75 x 8
85 x 8
95 x 8
105 x 8

Preacher Curl 4 x 8

75 x 8
85 x 8
95 x 8
105 x 8

V-Bar pull down 4 x 8

55 x 8
65 x 8
75 x 8
85 x 8

BB Curl 4 x 6

95 x 6
125 x 6
135 x 6
145 x 6

Weighted dips 4 x 6

45 x 6
55 x 6
65 x 6
75 x 6

KataMaStEr

Today I had a shiety workout, not much intensity, from I scale from 1 – 10 I would give it a 7.

KataMaStEr

Yesterdays food

5 whole eggs
4 egg whites
12 oz steak
32 oz 2% milk
5 slices of pizza
3 cans of tuna
2 serving (3 scoops per serving 66g protein per serving) optimum nutrition 100% whey.
25g of Glutamine for the day
5g of Creatine
1 Animal Pak multi-vitamin

KataMaStEr

For today Workout

Bench 5 x 4
145 x 4
185 x 4
225 x 4
245 x 4
275 x 4

Rack Bench 5 x 3
145 x 3
185 x 3
225 x 3
255 x 3
265 x 3

Squats 5 x 6 (all the way down no half or 90 degree shiat I mean all the way down)
145 x 6
185 x 6
225 x 6
275 x 6
315 x 6

Shrug and Clan 10, 8, 6, 4
145 x 10
155 x 8
185 x 6
205 x 4

Leg Curl 4 x 8
45 x 8
55 x 8
65 x 8
80 x 8

Hack Squat 4 x 6
125 x 6
145 x 6
185 x 6
205 x 6


DB Military 4 x 8
45 x 8
55 x 8
65 x 8
70 x 8

KataMaStEr

Yesterday Food

8 oz cup or rice before cooked
12 oz chiken
A can of green peas
8oz cup of Cottage cheese
4 eggs
6 egg whites
3 cans of tuna
32oz 2% milk
4 bread toasts with tuna
25g of Glutamine for the day
5g of Creatine
2 serving (3 scoops per serving 66g protein per serving) optimum nutrition 100% whey.
1 Animal Pak multi-vitamin

KataMaStEr

AHhh that tuna starting to taste like shiat, I hate the smell the flavor the way It looks the can…………………………….

RCfootball87

you should try wearing a cowboy collar, mcdavid makes them. i just got one for christmas so ive yet to battle tesy it, but iev heard they're the best.

back for the first time....

KataMaStEr

I don’t wear a cowboy collar but I do wear a neck roll, my coach gave it to me cuz I was getting pretty strong headache and also had two concoctions this year. With that I get a headache now and then but not nearly as much as I did without one, they do help for sure.

KataMaStEr

No weight lifting for today. I did get some cardio, sparring for about 2 hours and then forms for about 30 min. I kicked a$$ today in sparring as far as I know nobody in my school stronger than me woohooo, not even the old people hahahaha. I feel so good when I think about it. .

KataMaStEr

By the way I’m thinking of organizing more my diet. Splitting everything evenly between 5 meals. I’m making up one, I will post it tomorrow for your comments so some of you can correct my mistakes which I’m sure will be huge.

KataMaStEr

This is what I eat normally just tried to divide it up between 5 meals. Should I change the order or something. I don’t know much about this so all comments welcome.


Meal 1 (_7:00 AM Breakfast_)
4 egg whites
2 whole eggs
1 can of tuna
1 tbsp of mayo with the tuna.
10g Glutamine

In my English class (_9:15 AM_)
1 scoop Optimum nutrition 100% whey with water
1 tbsp flax


Meal 2 (_12:30 PM School Lunch_)
8oz of Rice before cooked
6oz Steak or 12oz Chicken


Meal 3 (_5:30 PM After workout meal_)
4 egg white
2 whole eggs
3 scoops Optimum Nutrition 100% whey
16oz 2% Milk
15g Glutamine
5g Creatine



Meal 4 (_8:00 PM_)
2 scoops Optimum Nutrition 100% whey
16oz 2% Milk
1 Banana
1 can of Tuna
1 tbsp mayo with Tuna


Meal 5 (_11:00 PM_)
1 can of tuna
1 can of Green peas with the tuna
1 tbsp mayo with Tuna
8oz Cottage cheese
1 Animal Pak multi-vitamin