w8's Bulk

[w8lifter]

like for real this time

K...my question is...how many calories should I be taking in? I've been averaging about 2100 and I haven't budged on the scale...in fact...I'm down to 120 (from 122) and that was taken at 8:00 tonight.

 

[w8lifter]

ARRGGHHH you're making me think!

K...um...yesterday was 40% P 40% F 20% C

22nd was 42%P 33%F 21% C and 4% alcohol

 

[Dr. Pain]

Let's go 2170

200 P
140 C
90 F

In six?
As a starting point!

DP

 

[w8lifter]

and how should I break that down?

 

[Dr. Pain]

35 P 30 C 15 F for 2 meals
35 P 25 C 15 F for 2 meals
30 P 15 C 15 F for 2 meals





DP

 

[w8lifter]

My cals are low today...only 1816

 

[w8lifter]

Originally posted by Dr. Pain
oops there goes another pound! :byebye:

Day is not over!

I really don't feel like cooking though, lol. What else can I have? I just had 1/2 cup cottage cheese, 2 oz ground sirloin and veggies

 

[w8lifter]

No really...I can't do eggs again ...I literally just ate, I can't eat a lot more...and I had eggs for meal 5 and I'm getting sick of them. That was "had" btw...not "add" ...FUQ

 

[Dero]

 

[Dero]

Originally posted by w8lifter
....hi dero

hi W8

 

[ZECH]

Originally posted by w8lifter
ARRGGHHH you're making me think!

K...um...yesterday was 40% P 40% F 20% C

22nd was 42%P 33%F 21% C and 4% alcohol

Thought you were talking to yourself!

 

[Twin Peak]

If you aren't budging the scale at 2100, and you want to gain a "clean" 1/2 pound per week, wouldn't you want to eat at least an extra 1800 kcals per week (or 250-275 per day). Personally I'd add another 50g protein and 10g of fat. But that's just me.

 

[w8lifter]

That number scares me, LOL...I'm doing whatever DP tells me too

 

[w8lifter]

Morning w8, pre-food, post-pee, at home (weighs lighter) = 121...and I'm bloated...should have skipped that meal

I'll weigh myself at the gym...it'll probably be 5 lbs heavier and that's my true w8, but I use my home scale more often, so that's usually what I go by for tracking.

I don't know my BF, but I can post a pic of my abs and ya'll can try to guess j/k...I could get skinfolds done I guess, but won't be today.

 

[Dr. Pain]

Originally posted by w8lifter
That number scares me, LOL...I'm doing whatever DP tells me too

RIGHT FUCKING ON! Thankyou w8

TP.......we need a few days to get her "Consistant"......even though she thinks she may have eaten 2100.....that was only briefly, see ger Journal, (she mostly averages 17-1800, and has been modeling and wasting calories on cardio), plagued with missed meals and poor food choices. A macronutrient "rich" program at a constant level will allow her to "Stabilize" before we add more, which is inevitable.


w8....you ROCK!

Now we have to make you ROCKHARD!


DP

 

[w8lifter]

Okay...official w8 from the gym, @ 11 am this morning, after 1 meal, 2 cups of coffee and about 500 ml of water.

121.5

*thoroughly confused*

are we journalling w/o's in these journals?

 

[w8lifter]

btw....the weigh ins....very funny

 

[Dr. Pain]

Originally posted by w8lifter
Okay...official w8 from the gym, @ 11 am this morning, after 1 meal, 2 cups of coffee and about 500 ml of water.

121.5

*thoroughly confused*

are we journalling w/o's in these journals?

Your "mine field"...err..Journal is yours to use how you see fitness :


Which w8 do you want to use?

DP

 

[w8lifter]

I don't care...not much difference

K...I'll journal both things here, meals and w/o's...but keep questions/comments to my other journal


Did one set of bar dips (15) to warm up...used to struggle w/ these at 11-12...now I could do 20 probably

all chest press and flyes done at 10% incline except the last set of flyes...my shoulder was crunching too much, I went to flat. Think I'm gonna stick to the ball for flyes, seems to be best for my shoulder

DB Chest Press 25/8, 30/7, 35/5, 35/5, spot on last rep/set....180-240 RI

Standing Cable Chest Press 15/8, 17.5/8, 20/7....180 RI....lame...will start at 20 next week

Hammer strength Incline Press, w8 per side 35/8, 40/6, 45/4

DB Flye 17.5/8, 20/6, 20/5....120 RI

Seated Machine Flye 60/6, 60/6, 60/5....90 RI....real big struggle w/ last rep on last two sets.

 

[Dr. Pain]

Originally posted by w8lifter
...but keep questions/comments to my other journal

.

Oh, you mean like READ ONLY!


DP

 

[w8lifter]

8am

2 coffee
2 tbsp cream
4 oz ground sirloin
1/2 cup oats

11 am

5 oz ground sirloin
5 oz sweet potato
1 tbsp butter

2pm PWO

1/2 cup oats
4 oz turkey
1 tbsp peanut butter
really small apple

4pm

1/2 cup cottage cheese

7pm

6 egg whites
2 yolks
1/2 oz cheddar
really small apple

10pm

tuna
2 tsp olive oil
1 tbsp peanut butter

4 litres water

Confessions

1 tea w/ cream

Calories Eaten Today
source grams cals %total
Total: 2190
Fat: 104 933 44%
Sat: 22 197 9%
Poly: 18 158 7%
Mono: 20 184 9%
Carbs: 141 478 23%
Fiber: 21 0 0%
Protein: 178 710 33%
Alcohol: 0 0 0%

 

[CLPgold]

What's your views on onions, garlic, green peppers, green onions, shallots, and leeks. I love using them in cooking. I use a lot of herbs too, the legal kind LOL. Mostly parsely, tarragon, basil, and sage.

 

[w8lifter]

Those are all fine CLP

 

[ponyboy]

Sorry to interject, but I noticed for your two morning meals you're eating ground sirloin...is that okay on a bulk b/c of the fat content or are there better choices? I'd love to be able to fry up some sirloin in the morning...much better on the stomach than bacon.

 

[w8lifter]

There is almost no fat in ground sirloin

 

[Dr. Pain]

11/27/02



Fluids

5-6 L Water



Meal 1:



Meal 2:





Meal 3:


Meal 4:



Meal 5:


Meal 6:




Totals not including Veggies or Fiber
Cals:
Fat:
Carb:
Protein:

 

[w8lifter]

Originally posted by Dr. Pain
11/27/02



Fluids

4.5 Water



Meal 1:

2 coffee
2 tbsp cream
2 oz chicken
2 oz ground sirloin
1/2 cup oats

Meal 2:


4 oz chicken
4 oz sweet potato
1 tbsp butter


Meal 3:

4 oz chicken
5 oz sweet potato
1 tbsp butter


Meal 4:

1.5 srving protein
2 tbsp cream
2 cups mixed veggies w/ newmans

Meal 5:

tuna
2 tsp olive oil
2 cups veggies w/ newmans

Meal 6:

protein bar


Totals not including Veggies or Fiber
Cals:
Fat:
Carb:
Protein:

....and that's it

...I don't know the totals

 

[Dr. Pain]

Originally posted by w8lifter


Meal 6:

protein bar

EXCUSE ME..........mine sucked....you didn't have to do it because I did LOL

(what kind of bar?......bumping "Bars are Evil")


DP

 

[w8lifter]

Ok...you're just going to give me shit for the bar...I can handle that

solid protein *not worth it*

 

[Dr. Pain]

Which Flavor? I got rid of those years ago

Not the Cherry...tell me it wasn't the Cherry?

DP