Berg's Journal

March 3, 2008

Current caloric intake to gain mass: 3500 - 3700

(note: ill add more later today)

Tuesday Caloric Intake
6:10 AM
1.5 cups of Br. Rice
1 can of Tuna Fish
1 Apple
1/4 cup walnuts
Multivitamin

9:00 AM (Between classes)
1 can of tuna fish
1 apple

11:00 AM(Before Period 3)
1 apple

12:30 PM
2 cups brown rice
2 cans of tuna fish
1/4 cup walnuts

4:00 PM
2 cups white rice
1 cup beans
40 g. protein shake
1/4 cup walnuts

8:00 PM
3 potatoes
2 8 oz. glasses skim milk
1/4 cup walnuts

Wednesday Caloric Intake
6:20 AM
2 cups of white rice
1 apple
1 8 oz glass milk
40 g protein shake
multivitamin
7:30 AM
1/4 cup walnuts
9:30 AM
1 can tuna
1 apple
12:30 PM
1 can tuna
2 1/4 cup br. rice
1/4 cup walnuts
1 apple
3:30 PM
1 potatoe
2 cups mexican rice
4 oz. TJ. chicken
1/4 cup walnuts
7:30 PM
1 cup refried beans
1/2 cup onions
4 oz. TJ. chicken
2 potatoes
1/4 cup walnuts
10:45 PM
24 oz. skim white milk
2 slices of white bread
3 slices of turkey meat
2 table spoons of miracle whip light
^Yesterday was a bad day, I misplanned my 4pm and 7:30 pm meals and I was exhausted once I got home so I just had white bread and milk rather than cooking some non-processed carbs.

Wednesday Workout
11:30 AM - 12:15 PM ~1 min rest
Chest
Incline DB BP
12/60 10/70 10/60
Dips
12/10 12/10 10/10
Cable Cross
12/40 10/50
Shoulders
Standing BB Military Press
10/65 12/55 10/55
Arnold Press
10/50 10/50 8/50

Thursday Caloric Intake
6:00 AM
3 potatoes
40 g whey protein
1/4 cup walnuts
9:00 AM
30 g whey protein
1 potatoe
11:30 AM
30 g whey protein
12:30 PM
2.5 potatoes
1/4 cup walnuts
40 g whey protein
4:00 PM
2 cups oatmeal
1 tablespoon strawberry jelly
6 eggs 4 w/ egg yolk
1/4 cup walnuts
6:15 PM
2 slices white bread
4 slices turkey
1 cup lettuce
1 tablespoon light miracle whip
8:00 PM
2 cups br. rice
4 eggs 2 w/ yolk
16 oz. skim milk
1/4 cup walnuts


^so far not going well, woke up and realized I had run out of tuna... will have to make better inventory in the future. I can definatly feel that I havn't had a whole protein in me, my stomach is churning. Moreover, I forgot to pack apples because I was running late. Will pack school food the night before now.

Friday Caloric Intake
6:00 AM
1.5 cup br. rice
1/4 cup walnuts
1 apple
8 oz. skim milk
30 g. whey protein

Im starting out a new week fresh and scrapping last week as basically a warm up, I wont fret over the fact that I did very bad last week. I will just pick it up this week and gain some quality muscle. I weighed myself Sunday and came in at 187 lb

My goals for this week include:
Meet my caloric needs.
Workout Tue, Thur, Sat minimum.
Get 6-7 hours of sleep Mon. Wed. and make up for it by getting 9-10 hours of sleep Tue, Thur.

Today's Caloric Intake
7:45 AM
1 1/2 cup oats
2 cans of tuna
1 tablespoon flax seed oil
1 cup cellery
926 calories | 24 g. fat | 86 g. carb | 91 g protein |