Darkslide426's Bulk Log for GST

[Darkslide426]

Background

I've been trying to add mass for a long time and have been going the wrong route as well. I was getting bad advice on routines, supplements and diet. I've always ate about 1-2 meals a day in big portions, did more isolation exercises than compound, and was using supplements that didn't help at all. I've spoken with Ryan (2020wellness) about his program GST (GrowthStimulusTraining) and seeing the results from his clients told me this is the way to go. I ordered his ebook today which is packed with tons of info on the history of the program, the exercises (with video examples), and ryan's Philosophy behind GST. Right now I'm way out of shape and working on fixing the basics first before beginning the program. I will be documenting my nutrition intake, supplement intake and water intake as well. I look forward to having you by my side to support me as I go through this transformation.

[Darkslide426]

Meal 1 - March 1, 2011

Fat Source - Jif Natural Creamy Peanut Butter (until my fish oil arrives)

1 Serving = 2 Tablespoons

Calories - 190
Fat - 16g
Carbs - 8g
Protein - 7g

Carb Source - Quaker Oats Oatmeal

2 servings = 2 packets

Calories - 200
Fat - 2g
Carbs - 38g
Protein - 8g

Protein Source - Breakstone's 2% Lowfat Cottage Cheese

2 1/2 Servings - 1 1/2 Cups

Calories - 250
Fat - 7.5g
Carbs - 15g
Protein - 30g

Total Intake Meal 1

Supplement - 1/2 serving Controlled Labs Orange Triad

640 Calories
27.5g Fat (will drop when I take fish oil)
61g Carbs
45g Protein

[ian0789]

Should post some before pic's so people could get an idea on what you are starting with. Also meal timing and how many you eat a day is pointless just make sure you hit your calorie goal =)

Good luck with the GST training.

[Darkslide426]

Meal 2 - March 1, 2011 I was in a hurry and didn't have time to cook, I had to be at work in an hour so I repeated Meal 1.

Total Intake Meal 1 and Meal 2 together:

1280 Calories
55g Fat
122g Carbs
90g Protein

[Darkslide426]

Should post some before pic's so people could get an idea on what you are starting with. Also meal timing and how many you eat a day is pointless just make sure you hit your calorie goal =)

Good luck with the GST training.

yeah I just got a Canon Powershot SD1400 IS but Im having trouble importing photos to my comp but as soon as I get it figured out I definitely will have them up. Also posting my meals in depth helps others correct me on anything that I'm doing wrong plus, it's mainly for my personal records so I know that I am eating the right amount.

[2020Wellness]

Should post some before pic's so people could get an idea on what you are starting with. Also meal timing and how many you eat a day is pointless just make sure you hit your calorie goal =)

Good luck with the GST training.

Bolded = False

If you don't have to explain your reasoning, then I don't have to explain mine.

[Darkslide426]

Meal 3

I decided to go and have some sushi.

2 Servings - 2 Rolls of Tuna Roll - 1 roll = 6 pieces

Calories - 368 calories
Fat - 4g
carbs - 54g
Protein - 48g

Supplement - 1/2 serving Controlled Labs Orange Triad

Meals 1, 2 and 3 total

Calories - 1648
Fat - 59g
Carbs - 176g
Protein - 138g

[Darkslide426]

Thoughts on first day - I loved the way I felt throughout the day, I was satisfied, never hungry, felt energetic and extremely happy. After meal 3 I couldn't possibly eat anymore but I'm fine with that for now, biggest thing is I improved the amount of meals I ate and I kept track of all my fat, carbs, protein and calorie intake. Tomorrow (March 2) I'm hoping to eat 4 meals atleast or 2,000 calories.


Water Consumption

Meal 1 - 4 cups
between meal 1 and 2 - 2 cups
Meal 2 - 4 cups
between meal 2 and 3 - 2 cups
Meal 3 - 4 cups

Total = 16 cups = 1 Gallon

[Darkslide426]

Meal 1 - March 2 - 8am

Fat Source - Peanut Butter
1 serving - 2 tablespoons

Calories - 190
Fat - 16g
Carbs - 8g
Protein - 7g

Carb Source - Oatmeal
2 Servings - 2 Packets

Calories - 200
Fat - 2g
Carbs - 38g
Protein - 8g

Protein Source - 4 Egg Whites Scrambled (Cracked Pepper sprinkled for flavor)

Calories - 68
Fat - 0g
Carbs - 0g
Protein - 16g

Supplement - 1/2 serving Controlled Labs Orange Triad

Total Meal 1

Calories 458
Fat - 18g
Carbs - 46g
Protein - 31g

[Darkslide426]

Meal 2 - March 2 11am

Fat Source - Peanut Butter

Calories 190
Fat - 16g
Carbs - 8g
Protein - 7g

Carb Sources - Oatmeal, 2 slices of White Wheat Bread (used for protein source)

Oatmeal - 2 packets - 2 servings
Calories - 200
Fat - 2g
Carbs - 38g
Protein - 8g

Bread - 2 slices - 2 servings
Calories - 120
Fat - 1.5g
Carbs - 25g
Protein - 6g

Protein Source - 6 egg whites

Calories - 102
Fat - 0g
Carb - 0g
Protein - 24g

Total Meal 2

Calories - 712
Fat - 19.5g
Carbs - 71g
Protein - 46g

[Darkslide426]

Meal 3 - 3pm - Pre-workout

Fat Source - Peanut Butter

1 Serving - 2 tablespoons

Calories - 190
Fat - 16g
Carbs - 8g
Protein - 7g

Carb Source - Oatmeal

2 servings - 2 packets

Calories - 200
Fat - 2g
Carbs - 38g
Protein - 8g

Protein Source - Muscle Milk Light (Vanilla Creme)

2 servings - 2 bottles

Calories 320
Fat - 9g
Carbs - 18g
Protein - 40g

Meal 3 Total

Calories 710
Fat - 27g
Carbs - 64g
Protein - 55g

Supplements Used:

Muscle Milk Light - 2 servings - 2 bottles

[Darkslide426]

Meal 4 - 4:30pm - Post Workout

Fat Source - Peanut Butter (mixed with protein and carb source)

1 serving - 2 tablespoons

Calories 190
Fat - 16g
Carbs - 8g
Protein - 7g

Carb and Protein source - Muscle Milk and Oats

1 serving = 1 bowl

Calories 300
Fat - 6g
Carb - 34g
Protein - 30g

Meal 4 Total

490 Calories
Fat - 22g
Carbs - 42g
Protein - 37g

Supplement Used:

Muscle Milk and oats - 1 serving - 1 bowl

[Darkslide426]

Meal 5 - Snack before bedtime

Fat Source - Peanut Butter

1 serving - 2 tablespoons

Calories 190
Fat - 16g
Carbs - 8g
Protein - 7g

Carb Source - Yoplait Original yogurt

2 servings - 2 containers

Calories 340
Fat - 3g
Carbs - 66g
Protein - 10g

Protein Source - Cottage Cheese

1 serving - 1/2 cup

Calories 100
Fat - 2.5g
Carbs - 6g
Protein - 12g

Meal 5 Total

Calories 630
Fat - 21.5g
Carbs - 80g
Protein - 29g

Supplement Used :

1/2 serving Controlled Labs Orange Triad

[Darkslide426]

Thoughts on March 2, 2011 meals

After meals 1 and 2 I kinda felt a bit funky, not sure if it's my body still adapting to the change in diet but later I felt just like I did yesterday with no problems. I'm happy I went above my goal in meals, I'm about to calculate my intakes and see how I did.


Total Calories - 3000
Fat - 123g
Carbs - 303g
Protein - 198g

after seeing these numbers I'm excited that I hit my goal for calories, not sure about fat and carbs and I'm pleased to see I went above on proteins. I consumed 3 cups of water with each meal and just now finished a cup of water.

5 x 3 = 15 + 1 = 16 cups = 1 gallon

Supplements used:

1 serving of Controlled Labs Orange Triad
2 Servings of Muscle Milk Light (Vanilla Creme)
1 Serving of Muscle Milk and Oats

I bought the muscle milk products while I was out and thinking about my meals. My BB.com supplement order will be arriving tomorrow (early hopefully) as well as my digital kitchen scale.

[Darkslide426]

Late Entries, had a busy morning

Meal 1 8am

Fat Source: Peanut Butter (mixed with oatmeal for a change, was very good)

1 Serving - 2 Tablespoons

Calories 190
Fat - 16g
Carbs - 8g
Protein - 7g

Carb Source: Oatmeal

2 Servings - 2 Packets

Calories 200
Fat - 2g
Carbs - 38g
Protein - 8g

Protein Source: Egg Whites

4 servings - 4 Eggs

Calories 68
Fat - 0g
Carbs - 0g
Protein - 16g

Meal 1 Total

Calories 458
Fat - 18g
Carbs - 46g
Protein - 33g

[Darkslide426]

hey guys sorry I haven't been updating, just things are quite a bit hectic and been more on the run than anything but i am still keeping track of my intake and Ryan has me sticking to 2500 calories a day til monday so til then keep pushing yourself hard.