ID's On-line Comp Journal

**tucker01** · 11-07-2003, 10:58 AM

Ok Jodi,

Another Quick Question

At 2800 cals

Would these macros be ok P=300 c=175 f=100.

I assume I should try and divide these up evenly throughout the day so that each meal would be around.

p=50 c= 30 f=15

Would that make sense? Except evenings where I don't train, I would drop the carbs from that meal.

**tucker01** · 11-08-2003, 10:52 AM

Hack Squats 90x15, 180x12, 230x10, 270x6 drop 180x 6 drop 90x15
Leg Press 270x15, 360x10, 450x10, 540x10, 630x8, 630x4 drop 450x10 drop 270x35
SLDL 135x15, 135x10, 185x10, 205x6

**tucker01** · 11-08-2003, 11:00 AM

Hammer Strength WG Pull Down 90x10, 140x10, 180x10, 230x8, 270x6 drop 180x8 drop 90x15, 270x5, 180x8, 90x12
Hammer Strength High Rows 90x15, 140x10, 180x10, 230x8 drop 180x6 drop 90x12, 230x6 drop 180x6 drop 90x12
Hammer Strength CG Pull Downs 90x10, 140x9, 180x8, 230x5 drop 180x5 drop 90x8
Seated Cable Rows 120x12, 160x10, 200x8
Bent DB Rows 60x10, 70x10, 80x8
Seated Goodmornings Bar x10, 65x10, 65x10

**Jodi** · 11-08-2003, 05:37 PM

Originally posted by IainDaniel
Ok Jodi,

Another Quick Question

At 2800 cals

Would these macros be ok P=300 c=175 f=100.

I assume I should try and divide these up evenly throughout the day so that each meal would be around.

p=50 c= 30 f=15

Would that make sense? Except evenings where I don't train, I would drop the carbs from that meal.

Yes, that looks good Iain

Give this a week and remember to increase as needed

**tucker01** · 11-12-2003, 06:11 PM

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
2 slices whole grain oats
1.5 Tuna
Cucumber

Meal 3
6 oz Chicken
3 cups lettuce
2 tbls Newmans dressing

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Chicken
3 cups lettuce
2 tbls Newmans dressing
A few Croutons
Parmesan(sp?) Cheese

Meal 6
30 g Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

1 beer after Hockey

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**tucker01** · 11-12-2003, 06:18 PM

BB Shouder Press 95x15, 115x10, 135x8 drop 95x8, 135x6 drop 95x8 drop Bar x20
Hammer Strength Shoulder Press 130x12 drop 50x15,130x12 drop 50x15, 130x12 drop 50x10
A) DB Front Raises 20 x 10, 20 x 10, 15 x 10
b) DB Lateral Raises 20x 8, 20x8, 15x8
c) DB Rev Flyes 20x10, 20x10, 15x10
Cable Laterals 30x10, 35x10
Rev Machiine Flyes 105x10,115x10,125x10,165x6 drop 105x10
Seated Hammer Strength Shrugs 90x20, 180x10, 270x10 drop 180x10 drop 90x10, 180x10 drop 90x15

**tucker01** · 11-12-2003, 06:20 PM

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain oats
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Filet Mignon
1.5 cups Cauliflower
30 g Wild Rice

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**Jodi** · 11-12-2003, 06:41 PM

Is this your bulk? I forget

**tucker01** · 11-12-2003, 06:47 PM

No not yet! I have been on the road the last few days. I plan on starting on Monday.

Mind you I am slowly upping th Carbs. I am probably pretty close to total Macros.

**Jodi** · 11-12-2003, 06:47 PM

Thats what I thought. When do you start bulking?

**tucker01** · 11-12-2003, 06:49 PM

Damn how do you do that!

Monday. But I have been slowly upping carbs and Cals.

**Jodi** · 11-12-2003, 06:50 PM

What??????? This???????

Good! I start bulking in a few weeks myself. I'm going to use TP's carb cycling bulk

**tucker01** · 11-12-2003, 06:52 PM

Has the article been posted yet? I am going to assume you have had a sample read if it hasn't.

Yeah and That!

**Jodi** · 11-12-2003, 07:54 PM

It comes out tomorrow

Hey I was slow on that one by a long shot

**tucker01** · 11-13-2003, 06:59 AM

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain Bread
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
6 oz Ground Beef
3 oz Chicken
2 cups romaine
1 Tbls Newmans

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**tucker01** · 11-16-2003, 08:39 AM

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain Bread
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
8 oz Sword Fish
30g Wild Rice
Mixed Green Salad
1 Tbls Newmans

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**tucker01** · 11-16-2003, 08:42 AM

BB Bench Press 135x15, 185x10, 205x8, 235x2 drop 185x6 drop 135x8
Inlcine ISO Hammer Strength 90x15, 140x10, 180x5, 230x2
Pec Dec 85x12, 105x10, 150x10, 185x7

**tucker01** · 11-16-2003, 08:43 AM

Meal 1
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 2
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
2 slices whole grain Bread
1.5 Tuna
Cucumber
Apple

Meal 4
1.5 cup Cottage Cheese
30g rolled oats
.5 cup mixed berries
Stevia
5 Fish oil Caps

Meal 5
30 g of Rolled Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

And about 8 or 9 Sleeman Clear (low Carb beer, not that it really matters

)

**tucker01** · 11-16-2003, 08:48 AM

EZ Curl 50x12, 70x12, 90x10, 110x5, 110x5 drop 70x6
Hammer Strength Preacher 35x15, 70x8, 105x4, 105x3
Incline Seated Machine Curls 80x15, 125x10, 150x10
Hammer Strength Dips 90x15, 180x10, 270x10, 320x6
Machine Over Head Ext. 75x10, 100x10, 125x10, 150x8
V-bar Press Downs 80x10, 80x10, 80x10

**tucker01** · 11-16-2003, 08:50 AM

Meal 1
2 slices whole grain toast
1.5 tbls Nat PB
1 Tbls Honey
8 oz Chicken
1 oz Mozzeralla
1 Tbls Tomato Sauce

Meals 2
30 g of fiber one
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 3
30 g of Oats
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

Meal 4
Chinese Buffet

Meal 5
2 scoops Optimum Whey
2 tsp Flax
5 Fish oil Caps

**Jodi** · 11-16-2003, 09:53 AM

Originally posted by IainDaniel

Meal 4
Chinese Buffet

And you didn't invite me.

**tucker01** · 11-17-2003, 06:58 AM

It was a last minute decision, and everything was full. I was starving, wo what better than a buffet.

We were on our way to go see a hypnotist show. It was hilarious

Next time I will let you know

**tucker01** · 11-17-2003, 07:01 AM

Pull ups 4 sets 8 x bodyweight
Rack Deadlifts 135x15, 185x10, 225x10, 275x8, 315x6, 335x2
BB Bent over Rows 135x10, 155x10, 185x6
DB Rows 60x10, 70x10, 80x8, 90x8

**tucker01** · 11-17-2003, 07:04 AM

Not great eating today

Meal 1
Bowl of Oatmeal

MEal 2
8 oz Chicken
2 Slices Whole Grain Bread

Meal 3
2 Scoops Optimum Whey
30 g Oats
2 tsp Flax
5 Fish Oil

Meal 4
8 oz Steak
Turnip
1.5 cups Cauliflower
Some Pastry

Meal 5
2 Scoops Optimum Whey
2 tsp Flax
5 Fish oil

**tucker01** · 11-17-2003, 11:43 AM

Originally posted by Jodi
I would move the apple to PWO.

Jodi,

Pourquoi?

**tucker01** · 11-17-2003, 12:26 PM

Well I am going to try something I have never tried before, at least intentionally!

I am going to bulk. Weight as of this morning is 218 lbs, no real change since I started, but in the mirror I have noticed progress and that is what I am going by. So I will be eating pretty much the same thing everyday (it is just easier) and posting my weight on a weekly basis to see if I need to tweak my caloric intake. Meals are as follows

Meal 1
2 scoops optimum whey
.5 cup Fiber one
2 tsp Flax oil
5 fish oil
.5 Grapefruit

Meal 2
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo

Meal 3
8 oz Chicken
3 cups Romaine
2 tbls Newmans own
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon

Meal 5
Protein Source (red meat, fish, poultry)
2 cups Brocolli
.5 cups rice

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Approx Cals 2800-2900
Prot 300
Carbs 200
Fat 100

**tucker01** · 11-18-2003, 10:55 AM

BW 218

Meal 1
2 scoops optimum whey
30 g cup Fiber one
2 tsp Flax oil
5 fish oil

Meal 2
2 scoops optimum whey
30 g cup Oats
2 tsp Flax oil

Meal 3
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon
5 Fish Oil

Meal 5
8 oz Chicken
2 cups Brocolli
30 g Whole Wheat Pasta (never realized how little this is

)

Two Lite Beers after Hockey

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**tucker01** · 11-18-2003, 10:56 AM

1 hour Ice Hockey

**tucker01** · 11-19-2003, 06:37 AM

Meal 1
2 scoops optimum whey
30 g cup Fiber one
2 tsp Flax oil
5 fish oil
1 apple

Meal 2
2 scoops optimum whey
30 g cup Oats
2 tsp Flax oil

Meal 3
2 Slices Whole Grain Bread
1.5 Cans of Tuna
2 Tbls Mayo
1 Apple

Meal 4
1.5 Cups 2% Cottage Cheese
.5 Cups Wild Berries
.25 cup Rolled oats
Stevia
Cinnamon
5 Fish Oil

Meal 5
6 oz Steak
2 cups green peppers, onions, lettuce, hot peppers
.5 oz Cheddar
1 whole wheat pita

Meal 6
2 scoops optimum whey
.25 cup Rolled Oats
2 tsp Flax oil
5 fish oil

Supps
Natures plus Ultra I Multi
1000 mg Vit C
100 mg Ginkgo Biloba

**Jodi** · 11-19-2003, 07:18 AM

How's the hunger?

Thread: ID's On-line Comp Journal

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Change of plans as of Today

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