2011 Nutrition log, 15, 190 lbs, time to get even bigger.

[sekaonayr]

Im an aspiring d1 college athlete and want to get bigger for either lacrosse in college or football in college. last year i weighed 118 and due to growing and constant bulking and lifting i somehow am at 190 right now. i wanna hit 195 by june while dropping bodyfat. here is my nutrition log, i am going to try to eat very healthy from now on.

i currently unfortunately do sprints 6 days a week with my football team on tues/thurs, and with lacrosse on m/w/f and have a lax game every sunday. and i lift weights monday/wednesday/friday/sometimes saturday. wish me luck guys, this is big for me.

[sekaonayr]

Day 1 of eating clean:

Meal 1:
1.5 cups oats
1 scoop pure protein powder
2 cups 1% milk
3 tbsp natty pb
vitamins and fish oil

PWO:
2 cups 1% milk
3 tbsp hersheys syrup
2 home made chicken pitas
banana

Meal 3:
1 Bagel thin w/ 2 tbsp natty pb on it.
10 apple slices
2 cups milk
1 scoop pure protein powder

meal 4:
6 tbsp trail mix
2 cups pasta
2 servings shrimp
2 servings parmesan cheese

meal 5:
2 cups 1% milk prebed.

Totals:
3587 Calories
231 grams of protein
478 grams of carbs
97 grams of fats.


PERFECT! im aiming for approxamately 3500-3700 calories a day.
gunna be lean and mean with more mass on me for summer in 6.5 months!

i got a.m sprints and agility work tomorrow morning!

[muffinman1996]

Noice first day man.

Do you have a weightlifting class or something?

Guessing you do when you WO at that time

[sekaonayr]

Noice first day man.

Do you have a weightlifting class or something?

Guessing you do when you WO at that time

thanks bro and NOPE! no school today its a student holiday or something. i usually do sprints 4 x a week before school and lift 3 x a week after.

btw i have two in one day EVERY day from tues-fri can you believe that !?!?!? -___-

[muffinman1996]

thanks bro and NOPE! no school today its a student holiday or something. i usually do sprints 4 x a week before school and lift 3 x a week after.

btw i have two in one day EVERY day from tues-fri can you believe that !?!?!? -___-

Oh thats is right today is Martin Luther King day

..we were topuse to have off today too, but we have 3 snow days to make up from last week. :(


2nd period tuesday / half day
3rd period wednesday / half day
4th period thursday / half day

then we have friday off?

[sekaonayr]

FUUUU! but i just looked outside.. and its pouring snow. so idk if i'll even have school tomorrow :D so now i'll have more time to cook clean meals, etc. img etting the magic bullet for my birthday on march 10th, pretty pumped about that whenever i dont feel like cooking i can grind up some fruit veggies protein powder and oats.

[determined4000]

15 yrs old and already 194lbs
what position? DE

diet looks solid (but might want to add some veg)

Until you get your blender, I would say sandwiches are easy for non-cooking
Sludge and banana sandwich= nice complete meal

[riaden]

i wish you all the best!
keep at it and stay postive!

[bball31595]

jsut wanna say good luck with your goals! put your mind to it and you can DO IT! good luck!

[sekaonayr]

15 yrs old and already 194lbs
what position? DE

diet looks solid (but might want to add some veg)

Until you get your blender, I would say sandwiches are easy for non-cooking
Sludge and banana sandwich= nice complete meal

naw mayne. been on a perma bulk the last 16 months and im gunna cut to 180 and play kick return / running back i think


i wish you all the best!
keep at it and stay postive!


jsut wanna say good luck with your goals! put your mind to it and you can DO IT! good luck!

thanks guys!



so today was supposed to be the first day of exams.....

too bad its a snow day! woooo!

[sekaonayr]

Day 2 of eating Clean:

Meal 1:
2.5 Eggs
1 serving pork sausage
1 clif bar
2 cups skim milk

Meal 2:
2 scoops xtend
1.5 cups rice
.5 tillapia
8 oz skim milk

Meal 3:
2 cups skim milk
1 scoop pure protein chocolate delux
clif bar

Meal 4: (at gfs house):
Tea
Decent sized caesar salad

Meal 5:
1 cup ground beef
3 tablespoons cheddar cheese
2 taco shells
9 tbsp trail mix

Meal 6:
12 oz skim milk
1 scoop pure protein cookies n cream
1 tbsp natural peanut butter.


It was very hard to get in good food today but i still believe i did good.
i was out and about since it was a snow day.

3707 Calories
266 grams protein
139 grams fat
359 grams carbs

perfect 30/30/40 split btw
edit: im thinking of making my macros 3750-3900 now.. im still feeling a bit hungry at the end of the day. also do you guys think im eating well enough to be a lean (8%) 185 by summer time?
im at like 15% now

[riaden]

i think your eating enough lol. but i wouldnt know 100%
keep up the good work thoe! your going to be lean as! and a monster!

[sekaonayr]

i think your eating enough lol. but i wouldnt know 100%
keep up the good work thoe! your going to be lean as! and a monster!

yeah i think i am now too. feeling alot more full today with the same number of calories, my body was just still used to 4k plus i think.


Meal 1:
3/4 cup oats
1 scoop pure protein chocolate
1 cup skim milk
1 cup egg / beef mix.

Meal 2:
Two turkey, cheese, lettuce, and a slight bit of mayo sandwiches.
14 baby carrots
20 apple slices.

Intra workout:2 scoops xtend

Meal 3: (PWO)
1.5 scoops xtend
to sandwiches with 1/2 cup egg / beef mix on them.
1 scoop pure protein cookies n cream
1 motts for tots apple sauce.

Meal 4: (Dinner):
3 chicken breasts about the size of both my fists combined.
1 cup egg noodles.
1 cup peas.
1 cup tea w/ 1/4 cup milk in it.

Meal 5:
12 ounces skim milk
1 scoop chocolate delux whey.

Totals:
3785 calories
331 grams protein. way too high i know, im blaming the chicken for that one.. it was soooo good i just had to have three. haha
361 grams carbohydrates.
99 grams fats.

killed it on my exams today. they were all so easy. also back in the weightroom with the football team!

[riaden]

good eats!
so hows the snow?
i would hate to see your food bill!

[Eaglepride03]

lookin solid in here already bro. keep it up

[anastaciaa]

great job on the exams! that's awesome! keep up the good work!

[sekaonayr]

good eats!
so hows the snow?
i would hate to see your food bill!

haha. and its all already :(



lookin solid in here already bro. keep it up

holy phuck at your avi


great job on the exams! that's awesome! keep up the good work!



thanks!

i have a little cheat planned today guys. its not really a cheat, more of just eating out.

its gunna be two tacos and chips and queso at the taco shack by my school. me and some friends are going out to celebrate an easy exam week so most of us dont have any tomorrow.

[Champc98]

Where is that trolling in real life vid brah?

[sekaonayr]

i can't really post todays macros... couldn't find anything i ate. will be back tomorrow with some good eats!

[sekaonayr]

slackin the past two days. sorry guys i was busy. heres todays eats.

btw. starting next week i'll be doing sprints six times a week.... 3x a week with the lacrosse team, 2x a week with football.. and 1x a week for a lacrosse game.
so i will allow myself to eat SOME simple sugars. simply because i wont have to worry about fat gains anymore. probably just gunna maintain my weight now and lean out until summer. we'll see what happens.

other news.. next year i wanna play basketball again. i havent played since eighth grade so im gunna play alot over the summer to help redevelope my skills.

1 cup oats
1 scoop protein powder
1 chicken/cheese/bacon bagel.
2 fish oil.

PWO:
2 tbsp hersheys syrup
1 scoop pure protein chocolate delux
2 cups 1% milk.

Lunch:
2 slices pizza, one with chicken.

snack: trail mix, milk.
Dinner: chicken, potato, broth bowl.
prebed: milk, trail mix, natty pb.


Calories: 3998
Protein: 258 g protein
Carbohydrates: 469 g carbs
Fats: 121 g fat.

[sekaonayr]

dt9Wba_B_Qc

bored and procrastinating from exams. vid i made ^^^

[Drizzy10]

beast video is beast

[Lukester101]

FUUUU! but i just looked outside.. and its pouring snow. so idk if i'll even have school tomorrow :D so now i'll have more time to cook clean meals, etc. img etting the magic bullet for my birthday on march 10th, pretty pumped about that whenever i dont feel like cooking i can grind up some fruit veggies protein powder and oats.
I'm 15 on march 10th :D

[sekaonayr]

I'm 15 on march 10th :D

sick! that makes me exactly one year older than you :D
sorry about not logging guys my schedule has been insane. it should probably be back to normal again tomororw, will start logging then. i have to work out twice a day now :O not fun.

[sekaonayr]

ahh. busy schedule is finally behind me. time to start logging again!
http://i53.tinypic.com/2i8f52e.jpg

got a new shipment of supps today and im ready to go!

peanut butter / cake batter proats in the mornings... om nom nom nom
weighed in at 5'10 200 lbs yesterday at my physical! currently cutting
extremely slowly to 185 for summer! gunna be shredded guys!

[sekaonayr]

EATS!

7: Breakfast:
1.5 Cups Oats
1 1/4 cup skim milk
1 scoop ON Cake batter OM NOM NOM
3 tbsp natty peanut butter
1 multivitamin.

10:30: snack: :(
Granola Bar
peanut butter crackers.

12:15 Lunch:
260 Calorie salad w/ chicken, corn, cheese, etc.
1 turkey and cheese sandwhich w/ a hint of bbq sauce
2 cups 1% Milk
1 zone bar.

330: Preworkout: White Flood
4:00: Intra Workout: xtend
5:30: PWO- 2 cups 1% milk 1 scoop ON Whey

6:15: Dinner
8oz steak
3/4 cup potato
medium salad w/ egg, carrots, cheese, etc.

9:30 Prebed (having this later, its only 6:45 right now)
2 tbsp natty pb
2 cups skim milk
2 fish oil.

totals:
Calories:
3546
Protein: 220.45 grams.
Carbs: 330.2 grams
Fats: 138.85 grams.

Pretty solid for my first day cutting. i know calories are high but with lacrosse everyday during the week +lifting 3x a week i think that i'll slowly loose weight on this.
I created my own home made healthy french toast recipe that i'll be trying tomorrow. i might get some pics if im not dead tired from waking up earlier than normal to cook -________-

hit a deadlift PR today btw

405 x 1.5 reps!!!!
also i push jerked 205 for 1.5 reps! had a good session.
now im off to do loads of homework :( fuuu

[sekaonayr]

NOm nom nom nom nom....


7 A.M Breakfast:
2 ww bread w/ eggs cooked onto it w/ cinnamon and vanilla to make french toast.
Sludge Topping: 3 tbsp natty pb, 1 scoop ON cake batter whey
Banana slices on top.
Multivitamin
Skim milk

^^^ Delicious and highly nutritious!

10:30 A.M Snack:
PB Crackers,
apple sauce.

1:15 Lunch:
2 ham and cheese sandwiches
2 cups skim milk
zone balance bar
fruit cup

4:00 Intra Workout: xtend
5:30 PWO: Purple Wrath.
5:50 PWO FOOD: Shrimp and noodles NOM NOM NOM
6:45: 1.5 cups noodles.

Prebed: 3 cups skim milk.

Cardio + Abs

Row 1000 meters at high intensity - Warmup.

For Time:
Row 500 Meters (Sprint)
50 captains chairs
50 swiss ball Crunches
Row 500 Meters (Sprint)
25 Leg Raises
25 Swiss Ball Crunches
50 Leg Raises
2 minutes on the bike as cool down.
Time: 15:00 Flat

Oblique Twists: 20x10(x2)
45x10(x2)

Stretching + foam rolling

in total i rowed 2000 meters in about 7:45ish (only counting warmup, and rowing, not abs) . which i think is pretty good for my first day of rowing ever.
Strong crossfit type workout. it was awesome, the mind muscle connection with the abs and obliques was crazy. 199.9 PWO Weight.

sprints, lifting, and cheat day tomorrow! first one in forever, i havent had junk for like two weeks. im going to a party!! woot first one since the new years one i went to!



edit: MACROS:
3422 CALORIES
192.3 GRAMS PROTEIN
405 GRAMS CARBOHYDRATES - TOO MUCH
115 GRAMS FATS

Pretty solid, i want higher protein and lower carbs though.