Toolman's Log
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Toolman's Log - 11/4/2006 10:37:22 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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My goal is to reach 185 pounds and be less than 5% body fat by the end of my freshman year of college (May 2007). And also, I'd like my arms to be 16", but I'll be O.K. with however big they are at 185.
Here are my current stats:
Age: 18
Height:5'9"
Weight: 170 lbs
Body Fat%: 5%
Calves (Seated, flexed, biggest part): Both: 15.125"
Upper Legs (Seated, flexed, midway): Both: 22.5"
Waist (Directly below bottom ab): 32"
Stomach (Flexed, across middle ab): 31"
Chest (Across nips, no breath or flex): 39"
Chest (Across nips, big breath and flex): 40.5"
Neck: 16"
Upper Arms: right: 14.75" left: 14.5"
Forearms: Both: 13"
I'm not going to plan the next 6-7 months out right now because I'm not sure exactly what I'll do the whole time. Instead, I'm gonna plan out a few weeks at a time.
Here are my supplements:
Optimum Nutrition 100% Whey
CytoSport Cyto Gainer
Nature Made Fish Oil
Mega Men Sport Multivitamin
Higher Power Nutrition Glutamine
Sostonal 250
Milk Thistle
Nolvadex (havent bought yet, will use after Sostonal cycle is over)
Creatine (currently off cycling it, but will continue the cycle right after Sost. cycle)
Here's how I will take them as of the day of this post:
Monday-Thursday: Start lift at 8:30pm
10:00am - Cyto Gainer, Fish Oil, Milk Thistle
12:00pm - Sostonal
1:00pm - Whey, Fish Oil, Multivitamin
5:00pm - Fish Oil, Milk Thistle
8:00pm - Sostonal
9:30pm - Glutamine, Cyto gainer
Friday: Start Lift at 2:00pm
10:00am - Cyto Gainer, Fish Oil, Milk Thistle
1:00pm - fish oil, multivitamin, sostonal
3:00pm - Glutamine, whey
9:30pm - cyto gainer, milk thistle, sostonal
Saturday-Sunday: No lifting
10:00am -cyto gainer, fish oil, milk thistle
2:00pm -fish oil, multivitamin, sostonal, whey
8:00pm -cyto gainer
Here's the lifting schedule:
Monday: Chest, triceps, shoulders (front and side only)
Tuesday: Biceps, Back, Forearms, shoulders (rear delt)
Wednesday: Legs and abs
Thursday: repeat monday
Friday: repeat Tuesday
Saturday: off
Sunday: off
< Message edited by toolman4052 -- 7/24/2007 2:49:14 PM >
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RE: toolman's college log - 11/5/2006 6:10:16 AM
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Avaric3
Posts: 1792
Joined: 5/26/2006
Status: offline
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quote:
ORIGINAL: toolman4052
I'm not going to plan the next 6-7 months out right now because I'm not sure exactly what I'll do the whole time. Instead, I'm gonna plan out a few weeks at a time.
Here are my supplements:
Sostonal 250
Milk Thistle
Nolvadex (havent bought yet, will use after Sostonal cycle is over)
Creatine (currently off cycling it, but will continue the cycle right after Sost. cycle)
Here's the lifting schedule:
Monday: Chest, triceps, shoulders (front and side only)
Tuesday: Biceps, Back, Forearms, shoulders (rear delt)
Wednesday: Legs and abs
Thursday: repeat monday
Friday: repeat Tuesday
Saturday: off
Sunday: off
since your doing a cycle of sustanol 250, i suggest you do a workout routine that will work on compound movements and strength. my favorite ive seen so far and what ill be using in a few weeks is this one from a book called starting strength:
Week 1 workout:
monday-A
wednesday-B
friday-A
Week 2 workout:
monday-B
wednesday-A
friday-B
Workout A-
3x5 squat
3x5 bench press
1x5 deadlift
**2x8 dips
Workout B-
3x5 squat
3x5 military press
3x5 bent-over rows
**2x8 chinups
**optional
_____________________________
IM BACK AND BETTER THAN EVER!!!!!
(in reply to toolman4052)
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RE: toolman's college log - 11/5/2006 11:49:34 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Just those exercises? or those along with other, more specific moves?
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to Avaric3)
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RE: toolman's college log - 11/5/2006 11:53:19 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Oh, and another one of my goals is to be able to do the splits by the May 2007. I stretch daily before bed for 10 minutes, and I'm about 9 inches from the ground right in the middle. I really don't know why I want to be able to do this, but I really do. When I am able to do them and I'm 185 or so, I'm gonna take a pic of me posing while in the splits....that'd be sweet.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 11/5/2006 8:00:52 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Bad day today. My food intake was fit for the gutters. Too much chocolate and sweets. I did, however have two good turkey sandwiches at lunch, but I've got to get to where I can resist the cake. I took all supplements as scheduled though.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 11/6/2006 2:11:02 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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I'm considering removing the Sostonal from my supplement use. I think I'm too young for it, but I hate to waste money. But really, in this case, I should be more worried about my health than my wallet.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 11/7/2006 9:50:59 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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I had a good workout tonight. Lifted really, really heavy compared to normal. All supps taken on time. Didn't get up in time for breakfast though. That's not cool.....
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 12/9/2006 4:29:43 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Well, I made a big mistake over the past 2 weeks....I drank alcohol. I did this right as I got off my Sostonal 250. So, I lost 5 pounds. I'm now down to 175 lbs and at 6% bf. I can fix it up though. I started a cycle of creatine, which I haven't taken in like 10 weeks, and I also started Novedex (which is supposed to be taken after any PH). So, hopefully I'll get back up to 180/185 and keep the low bf.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 2/24/2007 12:45:19 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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I now weigh in between 187 and 191, but I sprained my ankle last Sunday. So, I cant do calf work or hammies for at least 3 more weeks, but I should still be able to hit the quads, even with my boot thing. My BF is way up now, unfortunately. It's between 7 and 9 right now, and i like to keep it at about 6, so i ahve a lot of work to do, and unfortunately i can't do cardio right now. NE ways, i just thought i'd post incase anyone cares...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/27/2007 11:03:58 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Been awhile, but I've still been lifting. Recently sprained my other ankle (what are the chances), but it was only a stage 1 and it healed in under a week. Since I've been out of college, I've been working a lot and my program really has no order. I have a back and bicep day and a chest, shoulder, and tri day since i havent been able to do legs. I hvae been riding a stationary bike on the days i dont lift as well. I realized I been "eating to survive" and not getting anywhere near enough calories to grow or g's of protein. Today was the first day that I've actually eaten pretty good, and tomorrow I start a new training split.
Sunday: No workout or cardio; day spent gathering info on what and how much to eat to grow and devising a new workout/diet regimen.
New (only ever, actually) diet plan:
I used the Katch-McArdle formula (http://www.discussbodybuilding.com/How_Many_Calories_Do_You_Need_Calorie_Calculators_Includes_Quick_Spreadsheet_Too/m_45013/tm.htm), which is based on LBM, to determine how many calories I need per day in order to see growth.
370 + (21.6 * 81 kg) = 2119.6 cals/day
I have a pretty active job and exercise often so I multiplied that by 1.55 which puts me at
3286 cals/day
and then to gain I used the 20% multiplier and ended up with 3775 cals/day.
I then chose a 25/45/30 ratio of Protein/Carbs/Fats. And I then determined how many grams of each that would be per day.
236g of Protein/day
425g of Carbs/day
126g of Fats/day
I also kept track of my eating record for today:
Info = #cals/Fat(g.)/Carbs(g.)/Protein(g.)
1 cup Great Grains cereal = 420/8/80/8
2 cups milk = 240/10/22/16
2 scoops Body Fortress Whey = 220/3/4/46
1 cup milk = 120/5/11/8
1 large banana = 121/0/31/1
4 slices white bread = 320/4/60/8
3 tbsp grape jelly = 150/0/39/0
2 tbsp peanut butter = 360/30/16/14
1 cup milk = 120/5/11/8
1 cup sauerkraut = 31/0/6/1
subway s'wich = 320/6/47/24
1 cup milk = 120/5/11/8
1 apple = 72/0/19/0
2 scoops Muscle Milk = 350/18/12/32
2 cups milk = 240/10/22/16
3 egg whites = 75/0/0/15
1 slice cheese = 70/5/2/3
1 large lemon = 61/1/20/2
My day's total number of calories is 3409.
My fat/carb/protein numbers are 110g/413g/210g.
I fell short by 366 calories, 16g of fat, 12g of carbs, and 26g of protein, which isn't bad considering it was my first day, and up until today I've probably been eating about 2700-3000 cals of bad, bad food with rough 125g of protein. And of course I can't be expected to jump up almost a 1000 cals/per day overnight, so I'll just keep at it.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/27/2007 11:18:27 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Now for my new workout regimen which begins tomorrow(Monday). I'm trying to stick to as many compound lifts as I possibly can with my limited equipment.
Monday - Chest, Delts, Tris, Abs
Flat bar bench - 3 sets of 6-10 reps
Side lateral raises - 3 sets of 8-12 reps
lying skull crushers w/ curl bar - 3 sets of 6-12 reps
Reverse Crunches - 3 sets of 20-25
Incline DB bench - 3 sets of 6-10 reps
Standing Military press - 3 sets of 6-12 reps
Standard Crunches - 3 sets of 20-25 (with very hard squeezes at top)
Tuesday - Cardio
15 minutes of stationary bike riding (as a start; I'll continue increasing the time as I build up endurance)
Wednesday - Legs, Calves
Leg extensions - 3 sets of 8-12 reps
Lying Leg curls - 3 sets of 8-12 reps
Standing Calf Raises - 3 sets of 15-20 reps
Squat - 3 sets of 6-10 reps
Stiff Legged Deadlift - 3 sets of 8-15 reps
Thursday - Cardio
For now, same as Tuesday. When ankles heal hopefully I'll be able to jog or walk instead of ride the bike.
Friday - Back, Abs, Biceps, and Forearms
Bent-over barbell row (with the grip that works the back with as little bicep action as possible) - 3 sets of 8-12 reps
Standing shrugs - 3 sets of 8-12 reps
Standing Barbell curl - 3 sets of 8-12 reps
Oblique crunches - 3 sets of 10-25 reps
Deadlift - 3 sets of 6-10 reps
Standing behind-the-back forearm curl - 3 sets of 12-18 reps
Pullups - 3 sets to failure
Standard crunches - 3 sets of 20-25 reps
That's it for now. I'm going to start with just 2 days a week of cardio just to help me get in shape, not to really lose fat.
< Message edited by toolman4052 -- 5/27/2007 11:25:00 PM >
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/28/2007 10:44:29 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Monday's Workout
Flat Barbell BP : Warm Up - 95x6
135x5
185x3
Working Sets - 1. 210x6
2. 190x6
3. 170x8
Standing Lateral Raises : 1. 25x12
2. 25x10
3. 25x9
Lying Skull Crushers : 1. 65x10
2. 65 x 9
3. 65x8
Standard Crunches : 1. 25
2. 20
3. 20
Incline DB BP : 1. 65x8
2. 65x6
3. 60x6
Military Press : 1. 95x8
2. 95x7
3. 95x6
Reverse Crunches : 1. 20
2. 20
3. 20
Total Time for Workout (Including warm up) : 55 Minutes
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/28/2007 2:21:09 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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I didn't really state any goals before, so I can do it now. In the eight weeks in which I follow this training routine, I hope to bulk up to 195-200 pounds from the 180 that I'm at right now. I'll then do a cutting cycle to drop back to about 190 with very low bf. I also have a few strength goals....I'd like to be able to bench 225 10 times at the end (I can do it now 6 times), squat 250 for 10 reps ( currently can do 5 or 6 ), and deadlift 375 one time ( max is currently 345). I plan to increase my caloric intake as I grow, and the workout weight as I get stronger.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/28/2007 4:31:46 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Monday's Diet
Info = #calories/fag(g.)/carbs(g.)/protein(g.)
1 pack quaker oatmeal = 190/2.5/39/4
1/2 cups milk = 60/2.5/55/4
2 scoop BF Whey = 220/3/4/46
2 cups milk = 240/10/22/16
1 scoop creatine = 150/0/32/0
2 scoops BF Whey = 220/3/4/46
2 cups milk = 240/10/22/16
3 oz white onion = 33/0/9/0
catfish fillet = 199/12/7/16
large banana = 121/0/31/1
1 cup brown rice = 300/2/66/8
3/4 cup egg whites = 100/0/0/20
2 cups milk 240/10/22/16
1 can mandarin oranges = 200/0/47.5/1
burger = 405/26/0/40
tomato = 3/0/1/0
bread = 120/1.5/24/4
bread = 220/3/42/8
2 brats = 480/44/4/18
2 cups milk = 240/10/22/16
1 scoop MM = 175/9/6/16
My daily totals were 4,165 calories, 148.5g of fat, 410g of carbs, and 296g of protein spread throughout the day in 3 large meals, 2 small meals, and some snacks... I went over by 390 calories, 22g of fat, 60g of protein, and under by 15g of carbs....not bad for day 2....
< Message edited by toolman4052 -- 5/28/2007 9:45:31 PM >
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/29/2007 8:51:03 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Tuesday's workout and diet
I did 20 minutes of moderate intensity stationary bike riding, which is good considering I thougth I could only take about 15...
Info = #cals/fat(g.)/carbs(g.)/protein(g.)
large banana = 121/0/31/1
2 scoops BF Whey = 220/3/4/46
1 cup milk = 120/5/11/8
1 cup brown rice = 300/2/66/8
5 egg whites = 125/0/0/25
1 cup milk = 120/6/11/8
1 scoop bsn = 200/6/15/22
1 lemon = 24/0/8/1
pickles = 0/0/0/0
Muscle milk = 175/9/6/16
1.5 cups milk = 180/7.5/16.5/12
2 burgers = 810/52/0/80
2 bread = 240/3/48/8
tomatoes = 36/0/8/2
mandarins = 200/0/47.5/1
oatmeal = 190/2.5/39/4
.5 cups milk = 60/2.5/5.5/4
3 servings smart start = 690/9/138/21
2 cups milk = 240/10/22/16
Daily totals = 3851 calories, 116.5g of fat, 429g of carbs, and 274g of protein
Really happy about these totals cuz i went over by 75 calories, met my carbs, and went way over on protein...I'm ok with not getting my fat goal cuz most foods i get my fat from are unhealthy...
< Message edited by toolman4052 -- 5/29/2007 9:25:54 PM >
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/30/2007 7:09:24 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Goals for today: eat my goal of calories or more (3775) and meet all requirements for fat, carb, and protein intake, which is 126g, 425g, and 236g, respectively. Also, I want to work on form for my workout today and on squeezing the muscles good. I hope to avoid heavy weights (cuz neither of ankles is fully healed) and have a quality workout.
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/30/2007 8:03:57 AM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Wednesday's Workout - Legs
Leg extensions -
- 90x12
- 110x12
- 125x12
Leg curls -
- 45x12
- 55x12
- 60x12
Standing Calf Raises
- 210x20
- 210x20
- 210x20
Squat
- 210x8
- 210x7
- 210x7
Stiff-legged Deadlifts
- 135x10
- 135x10
- 135x10
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/30/2007 2:30:38 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Even tho today was leg day, i got bored and decided to max my deadlift...i did 345 and 370 : http://www.zippyvideos.com/5865852747038036/dls/ hope to be getting that up to 400 here before long
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: toolman's college log - 5/30/2007 2:37:32 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Wednesday's diet - goals - 3775 cals/126g fat/425g carbs/236g protein
info = #cals/fag(g.)/carbs(g.)/protein(g.)
1 scoop Syntha-6 = 200/6/15/22
oatmeal = 190/2.5/39/4
1.5 cups milk = 180/7.5/16.5/12
5 egg whites = 125/0/0/25
creatine = 150/0/32/0
TV Dinner = 380/12/59/8
2 scoops Muscle Milk = 350/12/59/32
2 cups milk = 240/10/22/16
3 servings of Smart Start = 690/9/138/21
2 cups milk = 240/10/22/16
Mandarin oranges = 200/0/47.5/1
So far I'm at 2,945 cals, 75g of fat, 403g. of carbs, and 156g of protein, and I'm gonna be awake for about 6 more hours....will easily meet my goals of eating today....
< Message edited by toolman4052 -- 5/30/2007 7:55:42 PM >
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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