Pat's training Diaries

[pwhite911]

I decided to start a training dairy, mostly to get feed back on my progress. I currently weigh 195lbs and am 5'11". And am around 12% body fat. I just ended a supplement stack of Mass extreme and tren extreme where I gained around 20 pounds in a month and a half, which was great. But my goal is at least 205 before the end of summer with about the same body fat.

My nutrition goals are 300+ grams of protein, a max of 60 grams of fat and 450 grams of carbs.

My current slit is:
Monday Back and traps
Tuesday Chest and light legs
Wednesday Shoulders and arms
Thursday Chest and legs
Friday Light Back, Shoulders and arms

[pwhite911]

Today I worked backs and traps. I weighed in before my work out at 195.6.

I did:

Wide grip pull-ups 3-10 25
Med grip Pull-ups 3-10 30
Barbell rows 3-12 145
One arm cable rows 3-10 150

Barbell Shrugs 10-8-6 135.225,315
Pullover machine 3-10 4.5 Plates

I ate:

Meal 1
Toast with peanut butter
2 scoops Protein with milk
Meal 2
5 packets oatmeal
Meal 3
Yogurt and peanuts
Pre-workout
1 scoop full blown extreme
Post workout
protien shake
Meal 4
Bowl of cereal
Meal 5
2 peanut butter sandwiches and Milk.

[mitchcumstein]

thats a terrible diet. wheres the meat?

[lostboyrufio]

Originally Posted by mitchcumstein

thats a terrible diet. wheres the meat?

word, pwhite, have you checked the stickies? You're diet is horrible. YOu should find out how many calories you need and find the correct pro/carbs/fats ratio

[pwhite911]

thats a terrible diet. wheres the meat?

I know I should eat more meat, but I'm a little short on funds right now. I could eat more tuna though.

Do you have any good suggestions on in expensive meat sources besides tuna, because I get tired of eating it every day.

Thanks for the input.

[pwhite911]

word, pwhite, have you checked the stickies? You're diet is horrible. YOu should find out how many calories you need and find the correct pro/carbs/fats ratio

I did look up my ratios as a stated in my original post. 300g protein, 60g fat, 430g of carbs. Thats 1 part fat, two parts protien, three parts carbs. My calories should be around 3600.

But no I don't think I got enough protein today. And I'm going to try to eat more meat. Thanks for you post.

[POWERJIM]

Originally Posted by pwhite911

I know I should eat more meat, but I'm a little short on funds right now. I could eat more tuna though.

Thanks for the input.

If funds are tight forget about putting money into protein powders etc, spend your money on whole foods and you dont have to spend alot either, i can spend 80 pence on a large can of salmon which contains around 100 grams of protein, add that with brown rice or pasta and ive got myself a cheap meal for after my workout.

[mitchcumstein]

Originally Posted by pwhite911

I know I should eat more meat, but I'm a little short on funds right now. I could eat more tuna though.

Do you have any good suggestions on in expensive meat sources besides tuna, because I get tired of eating it every day.

Thanks for the input.

Look for frozen chicken breast on sale, eggs are good too. If you have 1 can of tuna, 1 chicken breast, and 6 eggs per day, thats a good start. Maybe throw in 8 oz ground beef too. You dont even need to buy the expensive lean stuff either. Just rinse it with hot water after you drain it and it takes a huge chunk of the fat out.

[pwhite911]

Look for frozen chicken breast on sale, eggs are good too. If you have 1 can of tuna, 1 chicken breast, and 6 eggs per day, thats a good start. Maybe throw in 8 oz ground beef too. You dont even need to buy the expensive lean stuff either. Just rinse it with hot water after you drain it and it takes a huge chunk of the fat out.

Thanks for the suggestion. I'll try to do that.

[lostboyrufio]

i think eggs are like $1.79 per dozen. i usually buy the cheap, tough cuts of beef with the yellow tag. cottage cheese is cheap. beef jerky is cool too if you're getting enough water, but costs more than the above stated.

[pwhite911]

I worked chest and legs today, did not weigh in.

Since this is the second day for chest, I do mostly flies.

Two arm dumbell press 3-8 140
Flat bench flies 3-10 65's
low pulley cable flies 3-8 80

For Legs I did:

Deep Squats 3-8 205
Leg extensions 3-10 230
Walking lunges 3-12 40 lbs dumbells
Leg press 3-8 10 plates


I ate:

Meal 1
Large bowl of cereal
Meal 2
5 packets of oatmeal
Meal 3
Can of tuna
Pre-workout
Full Blown Extreme
Post workout
2 scoops whey protein w/ milk
Meal 4
six eggs and toast
Meal 5
Bowl of Cereal
Before bed
2 scoops whey protein w/ milk

I tried to add more meat in to my diet. I should be able to buy some chicken breast tomorrow and that should help.

[pwhite911]

My internet wasn't working for a couple days, so I haven't posted. I weighed 196.3 today.

Today I worked out shoulders and arms today

I worked

Arnold presses 3-8 55
Front raises 3-8 40
Side raises 3-8 35
Rear Delts w/ cables 3-8 60

Single arm preacher curls 3-8 60
Barbell curls 3-10 95
Cable curls 3-8 85

Close grip press 3-10 185
Dumbell Tri ext. one arm 3-8 30
One arm press downs 3-8 90

I ate

Meal 1
Large bowl of cereal
Meal 2
5 packets of oatmeal
Meal 3
Can of tuna
Pre-workout
Full Blown Extreme
Post workout
2 scoops whey protein w/ milk
Meal 4
2 Bowls of Cereal
Meal 5
6 Eggs
Before bed
2 scoops whey protein w/ milk

[pwhite911]

I worked chest and legs today, I wieghed 196.1

For Chest I did.

Two arm dumbell incline press 3-8 150
Two arm dumbell press 3-10 150
low pulley cable flies 3-8 100

For Legs I did:

Deep Squats 3-8 205
Leg extensions 3-10 230
Walking lunges 3-12 40 lbs dumbells
Leg press 3-8 10 plates

I ate

Meal 1
Two scoops whey protein
Meal 2
5 packets of oatmeal
Meal 3
Turkey Chili
Pre-workout
Full Blown Extreme
Post workout
Chicken Breast sandwich
Meal 4
2 Bowls of Cereal
Meal 5
6 Eggs
Before bed
2 scoops whey protein w/ milk