Timber's Journal

**WillB485** · 01-25-2007, 12:43 PM

Hey timber,

I've been wondering, what do your meals look like? how far apart?

If you have time, could you please post your exact meals with food and cals per meal?

Im having a lot of trouble choosing good foods for each meal, but still managing to have a little variety.

ty

**timberwolf** · 01-25-2007, 03:32 PM

01.23.07

lower body

full cleans
135/3x2
155/3x2
185/3x1

parallel squats (2min rest)
225/8x6

leg press (1min rest)
360/12x4

leg ext. (1min)
90/10x4
90/10(60/8,45/8 dropset)x1

forward lunge
135/10(per side)x2

PM workout

sldl (full)(1min)
145/10x5

lying leg curl (30sec)
80/10x3
80/8x1
80/6x1

stretching 15:00

**timberwolf** · 01-25-2007, 03:33 PM

01.25.07

delts/ back

clean and press (hang)
115/3x3
135/3x1
155/3x1
185/3x1

hammer s. press*
90/12x6
90/14x1
90/14(7,7 rest/pause)x1

lateral machine*
90/12x3
90/10(60/6,40/6 dropset)x1

seated row*
120/12x4
120/10x4
120/8(90/6,60/8 dropset)x1

v bar pulldown
120/15(90/15,60/20 dropset)x1
120/15(90/15,75/15 dropset)x1

*1min rest between sets

**timberwolf** · 01-25-2007, 04:50 PM

Originally Posted by WillB485

Hey timber,

I've been wondering, what do your meals look like? how far apart?

If you have time, could you please post your exact meals with food and cals per meal?

Im having a lot of trouble choosing good foods for each meal, but still managing to have a little variety.

ty

I'll try...

09:00AM
1 scoop musclemilk
1 scoop whey
1 cup milk
1 tbs flax seed oil

12:30PM (post workout)
1 and 1/2 scoop musclemilk
1 scoop whey
1 cup milk
1 tbs flax seed oil

chicken breast filled broccolli
2 slices turkey bacon

01:30PM
3/4 cup cottage cheese
1 cup mixed berries
1oz. almonds

04:00PM
1 zone bar

06:30PM
2 small chicken breasts
4 slices turkey bacon

08:00PM
1 hamburger patty
2 slices turkey bacon

09:30PM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1 cup milk
1 tbs flax seed oil

10:30PM
3/4 cup cottage cheese
1 cup mixed berries
1oz. almonds

I was too lazy to go buy more fast fry eye round steaks so replacing it with the burger I found in the freezer...

3605 calories/ 188g fat/ 132g carb/ 329g protein

My goal macro wise is that my protein intake is the sum of my fat grams and carb grams.

**mom24boys** · 01-25-2007, 04:54 PM

Stoppin by to say Hiyas and Happy Thursday *waves*

**spirit3530** · 01-25-2007, 07:23 PM

That looks good. Time to eat again.

**timberwolf** · 01-26-2007, 04:28 AM

I'll record today's as well...

04:30AM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1 cup milk
1 tbs flax seed oil

07:00AM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1/2 cup milk
1/2 cup egg whites
1 tbs flax seed oil

08:45AM
3/4 cup cottage cheese
1 cup mixed berries
1oz. almonds

12:30PM
7.6oz steak
2 slices turkey bacon

02:15PM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1/2 cup milk
1/2 cup egg whites
1 tbs flax seed oil

04:30PM
1oz almonds

05:15PM
stuffed chicken breast
2 slices turkey bacon

07:15PM
5.67oz steak

10:30PM
zone bar

12:30PM
zone bar

3602 calories/182g fat/ 131g carbs/ 336g protein

to be edited....

**jtroster** · 01-26-2007, 11:37 AM

Your Hang Clean & Presses are getting stronger.

**Plazma King** · 01-27-2007, 07:24 AM

those last pics are just fantastic...it's insane how you can have all those cuts and veins on your back while you're bulking...

and your diet looks great as always...muscle milk all the way...

**a1maverick** · 01-28-2007, 08:33 AM

Timber, when you are consuming only 2500 calories per day do you keep the same percentages of p- c -f as the 3500 cal, or does it change because you keep the protein at similar amount?

**Bob45** · 01-28-2007, 09:13 AM

Hey Kane. With this link what is your BF%. It only has you measure your height, waist and neck. You have such a small waist I was thinking it would put you in the negative. Some say this is a very accurate way to measure BF. I was curious how it worked for you.

http://lowcarbdiets.about.com/librar...calculator.htm

**timberwolf** · 01-28-2007, 11:05 AM

Originally Posted by a1maverick

Timber, when you are consuming only 2500 calories per day do you keep the same percentages of p- c -f as the 3500 cal, or does it change because you keep the protein at similar amount?

Different percentages because my protein intake is usually alot lower.

**chickeneater** · 01-28-2007, 08:25 PM

Originally Posted by Bob45

I enjoyed your videos and pics in your profile. I still think you should be making money in some type of fitness modeling.

agree.....

I feel like I owe Timber 5 bucks every time I check out the thread.

**timberwolf** · 01-29-2007, 07:45 AM

Originally Posted by Bob45

Hey Kane. With this link what is your BF%. It only has you measure your height, waist and neck. You have such a small waist I was thinking it would put you in the negative. Some say this is a very accurate way to measure BF. I was curious how it worked for you.

http://lowcarbdiets.about.com/librar...calculator.htm

Yesterday morning it was -.2%.
Since 5PM yesterday I've been violently ill...stomach flu. I was vomitting or painful dry heaves for almost 12 hours 2-3 times every hour.
By this morning I lost almost 3/4" on waist. Heh.
So now its -2.5%.

Well back to point A on bulking on Thursday.

**Bob45** · 01-29-2007, 08:51 AM

That sure sucks. I hope you feel better soon.

**ChocoChick** · 01-29-2007, 09:02 AM

Feel better soon.

**mom24boys** · 01-29-2007, 01:23 PM

Sorry your sick...hope your feeling better soon

**Flynn** · 01-29-2007, 01:34 PM

Originally Posted by timberwolf

Since 5PM yesterday I've been violently ill...stomach flu. I was vomitting or painful dry heaves for almost 12 hours 2-3 times every hour. By this morning I lost almost 3/4" on waist. Heh.
So now its -2.5%.

So that's all it takes to loss an inch off the waist, huh

. Take care Zar and enjoy a day or two from the gym. Make sure you're well hydrated before you hit the gym, especially w/all that vomiting.

**heyPUnk017** · 01-30-2007, 12:37 PM

holy crap. you have an incredible physique.

one day. ill get there. one day!

**rcswp** · 01-30-2007, 02:33 PM

Hey mate,

Sorry to hear you got hit by stomach flu - that's one of the worst things I can imagine getting.

Hope you recover quickly and get back into the lift of things soon. Actually, it would be great if you could maintain that 3/4" waist loss and add LBM on top of that!

Take care,

**timberwolf** · 02-01-2007, 10:59 AM

I won't bother updating to the date I got sick... anyhow... did lose 9lbs since Sunday. I was 179lbs last Friday... 170lbs this morning. Oh well...

First day back....

02.01.07

delts/ back

clean and press*
115/3x3
135/3x3

smith machine press behind neck*
90/8x10

lateral machine**
90/12x2
90/10x2
90/8(60/8,40/8 dropset)x1

low cable rows**
100/12x8

wide g. lat pulldown**
100/15x7

shrugs**
185/10x10

*90sec rest
**1min rest

**timberwolf** · 02-01-2007, 11:01 AM

Originally Posted by dbflgirl

Feel better soon.

dbfgirl, mom, flynn and rcswp... thanks guys.
Not 100% yet but close enough for me...

**kimsquit** · 02-01-2007, 11:04 AM

good to see you on the road to full recovery. I'm sure your weight will bounce back in no time.

~ Chris

**Bob45** · 02-01-2007, 12:18 PM

Glad your mostly better. Probably a lot of water weight lost. Defintely not a fat loss.

**yeahbuddy** · 02-01-2007, 02:13 PM

damn 9 lbs..... Get on it!

**Plazma King** · 02-02-2007, 06:51 AM

nice to hear that you are feeling better now...

don't worry about those 9lbs,i'm sure you will add that (and much more) very soon...

**pu12en12g** · 02-03-2007, 04:18 AM

Originally Posted by timberwolf

I'll try...

09:00AM
1 scoop musclemilk
1 scoop whey
1 cup milk
1 tbs flax seed oil

12:30PM (post workout)
1 and 1/2 scoop musclemilk
1 scoop whey
1 cup milk
1 tbs flax seed oil

chicken breast filled broccolli
2 slices turkey bacon

01:30PM
3/4 cup cottage cheese
1 cup mixed berries
1oz. almonds

04:00PM
1 zone bar

06:30PM
2 small chicken breasts
4 slices turkey bacon

08:00PM
1 hamburger patty
2 slices turkey bacon

09:30PM
1 and 1/2 scoop musclemilk
1/2 scoop whey
1 cup milk
1 tbs flax seed oil

10:30PM
3/4 cup cottage cheese
1 cup mixed berries
1oz. almonds

I was too lazy to go buy more fast fry eye round steaks so replacing it with the burger I found in the freezer...

3605 calories/ 188g fat/ 132g carb/ 329g protein

My goal macro wise is that my protein intake is the sum of my fat grams and carb grams.

Good eatin right there !!!

**spirit3530** · 02-03-2007, 12:45 PM

Well Glad to see you are back in the saddle. You got to 179 before it will come back easier this time.

**alkell** · 02-03-2007, 03:40 PM

Hi Timber, nice looking diet. Gives me a good idea of what I should be aiming for.
Am I reading your workout properly, IE are you doing 15 sets of 7 reps of lat pull downs @ 100 pounds? If this is correct and you dont mind me asking, what is the reasoning behind so many sets? I mean, looking at your pics it is obviously working but most workouts I see range from 3-5 sets.

**timberwolf** · 02-03-2007, 04:04 PM

Originally Posted by alkell

Hi Timber, nice looking diet. Gives me a good idea of what I should be aiming for.
Am I reading your workout properly, IE are you doing 15 sets of 7 reps of lat pull downs @ 100 pounds? If this is correct and you dont mind me asking, what is the reasoning behind so many sets? I mean, looking at your pics it is obviously working but most workouts I see range from 3-5 sets.

15x7 for me is 15(reps) x 7(sets).
For now I'm going for higher reps and less rest and overall higher volume.
So trying to get a minimum of 100 reps total in some exercises.

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