Trying to get ripped brah

[dyeezy]

Hello, Im going to use this as my daily log for my nutrition and workouts. I want to keep track of what I will be doing to see progress and see some results.

I am a full-time college student so my schedule will be a little hectic. Study hours will kill most of my time but i plan on going to the gym as often as possible. Its only a 5 minute walk so getting there will be a breeze. I also ride a bike so getting around campus is pretty easy.

My main goal is to get to 9-12% body fat, get a visible 6-pack and be ripped as ****. I want to get faster, stronger, leaner, and gain endurance.

Current Stats: 5'8", 193 pounds, probably around 28% bf, horrible endurance.

Meals: I will be drinking protein shakes, eating alot of chicken breast, milk, eggs, pbj, tuna, cereal, salads, steaks, and different foods at the dinning halls at my school.

Exercises: I bike to all my classes so that will be a small workout itself. I will try to bike for longer distance around campus for endurance and cardio. I use the elliptical, bike machine, rowing machine, and will use the treadmill for my cardio. Lifting weights will be mostly free weights and also some Olympic lifts (clean/jerk, i love this lift, its ****ing beast). I will do bench presses,squats, and deadlifts as well. There are tons of machines and i will use them when appropriate. I also play basketball when i have free time and will start surfing soon.

I already lost about 7 pounds since i came to school 3 weeks ago. i was 200lbs when i came. I was eating healthy about 50% of the time but had a lot of alcohol the first few weeks. I will be cutting alcohol to only a few shots on the weekends if i go out. Getting fit and doing good in school are my main priorities this quarter so i got to do what i gotta do. I am pretty noob at all this tracking stuff (will be estimates/ read from labels)and also a beginner at lifting ( lifted occasionally for a year but was not to serious about it). I will need to work on my diet mostly and just be consistent on getting a lower calorie deficit. Any critique to my workout/diet logs are welcome and will be used if it will help me.

Today is one of those odd days because i will be cramming hardcore for my calculus class (5 sections of hw due tomorrow, procrastination sucks man). I wont be able to hit the gym today but tomorrow i will make up for it. O yeah, the format is mostly inspired by metroins log (looks very neat and organized).

Meals:
*Protein Shake @11am: (200 cals 30g protein 30g carb[added some yogurt])
*Baked potato w/ some salad @2pm: (400 cal, 8g protein, 65g carbs)
*Monster Energy drink @4pm (20 cal 0g protein 6g carbs)
*Banana @4pm (100 cal 1g protein 27 carbs)
* 3 whole eggs @5pm (210 cal 18g protein 3g carbs)
*Grilled Teriyaki Chicken breast @8pm ( 250 cal 30g protein 0 carbs)
*Protein Shake w/frozen bananas@8pm (300 cal 30 protein 15 carbs)
Total so far: 1480 cal 107g protein 147g carbs [looks like im doing it wrong already smh. so much carbs, so little protein lol] only for today..

Exercises:
Biked for about 15 minutes around campus.
Swam for around 15 minutes. (was going to do the swim test but failed.. need work on breathing. test is 200m nonstop and 2 mins of treading). i suck at swimming, need it for my surf classes.

frozen banana's with protein shake is bomb.

[dyeezy]

Day 2

Woke up and downed 2 greentea pills and 1 omega 3 fish oil @10am

Meals:
*Lemongrass chicken breast w/ potatoes @12pm: (~400 cals ~30g protein ~25g carb)
*Protein Shake w/frozen bananas@2pm (300 cal 30 protein 15 carbs)
*Chicken Breast with some lettuce @6:30pm (350 cal 30 protein 0 carbs)
*PBJ Sandwich @8pm (500 cal 15 protein 60 carbs)
*3 whole eggs @9pm (210 cal 18g protein 3g carbs)
Total so far: 1760 cal 123 protein 103 carb

Exercises:
About an hour of swimming using breast stroke and freestyle. Just practicing for the swim test. Getting the breathing down.

[dyeezy]

Day 3
Midterm tommorow so i will be studing alot today.

Meals:
*1 can of Tuna w/ 3 pieces of bread @10am( 600 cal 80 protein 50 carbs)
*3 whole eggs @12pm (210 cal 18g protein 3g carbs)
*Grilled Teriyaki Chicken breast @3pm ( 250 cal 30g protein 0 carbs)
*Baked potato @3pm: (350 cal, 8g protein, 50g carbs)
*Protein Shake w/frozen bananas@7pm (300 cal 30 protein 15 carbs)
*Ramen Noodles Chicken@11pm (400 cal 10 protein 50 carbs) late meal study food

Total so far: 2110 cal 176 protein 168 carb

Exercises:
1 hour of pretty intense swimming. Pretty confident i can swim the 200m, breathing is ok. technique needs work.
wont have time for the gym today. fuuuu

[dyeezy]

Day 4
Midterm today, studied all morning. fuuuu

Meals:
*Protein Shake w/frozen bananas@11am (300 cal 30 protein 15 carbs)
*3 whole eggs @12pm (210 cal 18g protein 3g carbs)
*Grilled Teriyaki Chicken breast @3pm ( 250 cal 30g protein 0 carbs)
*Honey bunches and oats @5pm ( 300 cal 10g protein 25 carbs)
*Chili @12pm (250 cal 25g protein 20g carbs)

Total so far: 1310 cal 113g protein 63 carbs)

Exercises:
played a couple of games of 2v2 basketball. fallfest tonight with big boi/mutemath/nasa, imma be drinking abit. lol HELLA dancing, my legs are sore.

[dyeezy]

Day 5
hella tired from yesterday. good night.

Meals:
*Protein Shake w/frozen bananas@12pm (300 cal 30 protein 15 carbs)
*Baked potato @3pm: (350 cal, 8g protein, 50g carbs)
*Grilled Teriyaki Chicken breast @5pm ( 250 cal 30g protein 0 carbs)
*Protein Shake w/frozen bananas@6pm (300 cal 30 protein 15 carbs)

Total so far: 1200 cal 98g protein 80 carbs)

Exercises:
30 minutes on the cardio bike, 1 mile run on treadmill, shot some ball for 20 minutes, played some flag football for an hour.
DB bench 55x10x2
DB backrow 55x10x2
DB shoulder press 40x8x2
DB bench 60x10
DB backrow 60x10
DB shoulder press 40x10

[dyeezy]

Day 6
FUUUUU. took too many shots last night. threw up and ****ed up. Today will be a chill day with some football/studying/chores... really tired and feel like doing nothing.

Meals:
*Stagg Chili @1pm (550 cal, 40g protein, 50g carbs)
*Carls Jr Spicy chicken sandwhich @2pm (450 cal, 15 protein 40 carbs)
*3 whole eggs @6pm (210 cal 18g protein 3g carbs)
*Grilled Teriyaki Chicken breast @6pm ( 250 cal 30g protein 0 carbs)
*Protein Shake w/frozen bananas@9pm (300 cal 30 protein 15 carbs)
*Ramen Noodles Chicken@11pm (400 cal 10 protein 50 carbs)

Total so far: 2160 cal 153g protein 158 carbs)

Exercises:
1 hour of cardio on the bike machine. (i think imma start doing this every morning) monitor stated i burned about 700 calories
Did some curls EZ bar. (50x12X12X10) and triceps rope pulldowns (60X10x10x10) and leg lifts x20.

[dyeezy]

Day 7
Monday = doomsday.

Meals:
*Carne Asada Quesadilla @ 12pm (600 cal 50 protein 50 carbs)
*Grilled Teriyaki Chicken breast @5pm ( 250 cal 30g protein 0 carbs)
*Protein Shake w/frozen bananas@9pm (300 cal 30 protein 15 carbs)
*3 whole eggs @10pm (210 cal 18g protein 3g carbs)
*PBJ Sandwich @11pm (500 cal 15 protein 60 carbs)

Total so far: 1860 cal 143g protein 128 carbs)

Exercises:
1 hour of swimming. 200 meters is a piece of cake now that i got the rythmne and breathing down. Treading is still kinda intense or im just doing it wrong. ill do the test tommorow morning.

[dyeezy]

Day 8
Tuesday, woke up late. will stop sleeping so late. Rained all day, there will be no surf class tomorrow so i have more time to practice swimming.

Meals:

*Protein Shake w/frozen bananas@11am (300 cal 30 protein 15 carbs)
*Can of Tuna no bread@1pm (300 cal 65 protein 0 carbs)
*3 whole eggs @2pm (210 cal 18g protein 3g carbs)
*Chili @2m (250 cal 25g protein 20g carbs)
*Cottage cheese @6pm (240 cal 25g protein 10 carbs)
*Carne Asada Burrito @9pm (500 cal 50 protein 50 carbs)
Total so far: 1800 cal 213g protein 98 carbs)

Exercises:
Gymed before i ate the burrito with a friend. god damn that burrito was good.
db bp 50x8x8x8 60x8x8x8
db flys 35x8x8x8
db shoulder press 40x10x8
ab lateral machine 125x8x8
leg lifts 20x20x20
tricep rope pulldowns 60x10x10x10

[dyeezy]

Day 9
Waking up early isnt working for me. will work on it.

Meals:
*Chinese Stir Fry Beef Teryaki @1pm(500 cal 30 protein 50 carbs)
*Protein Shake w/frozen bananas@3pm (300 cal 30 protein 15 carbs)
*Bowl of Pasta @6pm (200 cal 10 protein 25 carbs)
*Hot Pot @7-10pm (700 cal 60 protein 30 carbs)
*Chili @12pm (250 cal 25g protein 20g carbs)

Total so far: 1950 cal 155g protein 140 carbs)

Exercises: rest day.

[Seroph4x]

Sounds good bro! Keep up the good work. Got any pics of the progress? I hope you achieve your goals and get ripped, I want to get ripped too. Maybe we could help each other?

[dyeezy]

Day 10
Midterm tommorow. all day study session brah. ^^ thanks bro i hope you get good results as well. I don't have any pics atm.

Meals:
*Protein Shake w/frozen bananas@11pm (300 cal 30 protein 15 carbs)
*3 whole eggs @2pm (210 cal 18g protein 3g carbs)
*Grilled Teriyaki Chicken breast @4pm ( 250 cal 30g protein 0 carbs)
*Icecream Sandwich@10pm (500 cal 5g protein 50 carbs)
*Rockstar Energy Drank@10pm (300 cal 0 protein 30 carbs)
Total so far: 1560 cal 83g protein 98 carbs)

Exercises: None today, only pushing my pencil and my brain

[dyeezy]

Day 11
NO SLEEP, ALL NIGHTER. powered by that icecream and rockstar. Felt so ****ed up after class. bombed that calc test too.. but i did ace my econ midterm...

Meals:

*Ramen Noodles Chicken@3am (400 cal 10 protein 50 carbs)
*Icecream Sandwich@12pm (500 cal 5g protein 50 carbs)
*PBJ Sandwich @7pm (500 cal 15 protein 60 carbs)
*Cheetos @10pm (380 cal 4g protein 36 carbs)
*Ramen Noodles Chicken@11pm (400 cal 10 protein 50 carb)

Total so far: 2180 cal 44g protein 246 carbs) BAD DAY

Exercises:
Gymed and balled right after econ lecture.
db rows 60x10x10x10X10
db curls 30x8 35x8 35x5

was going to do some cardio but was not feeling it and had to rest. will knock out tonight for sure....

[dyeezy]

Day 12
ehhh

Meals:

*3 whole eggs @12pm (210 cal 18g protein 3g carbs)
*Grilled Teriyaki Chicken breast @1pm ( 250 cal 30g protein 0g carbs)
*Gatorade @4pm (130 cal 0g protein 34g carbs)
*Grilled Chicken With Broccoli @8pm(300 cal 35g protein 10g carbs)
*A piece of bread with Nutella (250 Cal 5g protein 30g carbs)
*5 shots of barcadi rum (300 cals) wtf i didn't know alcohol had so many calories...

Total so far: 1340 cal 88g protein 77 carbs)

Exercise:
none really, the dance tonight was ****ing full, only people with wristbands got in. had fun creeping though rofll

[dyeezy]

Day 13
Get **** done day, did some laundry, bought some clothes, got a haircut. Bad day for diet though.....

Meals:

*Grilled Chicken With Broccoli @12pm(300 cal 35g protein 10g carbs)
*California Pizza Kitchen (BBQ Chicken meat lover)@4pm (1400 cal 90 protein 120 carbs)
*Carne Asada Burrito @7pm (500 cal 50 protein 50 carbs)
*5 shots of barcadi rum (300 cals)

Total so far: 2500 cal 175g protein 180 carbs)

Exercise:
none...was out most of the time and drank at night. no more alcohol for a few days brah, i promise.

[dyeezy]

Day 14
uhhh

Meals:

*Grilled Chicken With Broccoli @12pm(300 cal 35g protein 10g carbs)
*Carne Asada Burrito @5pm (500 cal 50 protein 50 carbs)
*Chili with mixed vegetables @8pm (350 cal 30g protein 60g carbs)

Total so far: 1150 cal 115g protein 1200 carbs)

Exercise: none

[dyeezy]

Day 15
tuesday. got my calc midterm back. did much better than expected.jpeg did the swim test today and passed easily, got my wetsuit, went to the gym, watched miami/boston and lakers/rockets, will be doing homework.

Meals:

*Cottage cheese @12pm (240 cal 25g protein 10 carbs)
*3 whole eggs @12pm (210 cal 18g protein 3g carbs)
*Grilled Chicken With Broccoli @5pm(300 cal 35g protein 10g carbs)
*Protein Shake w/frozen bananas@8pm (300 cal 30 protein 15 carbs)
*Ramen Noodles Chicken@12am (400 cal 10 protein 50 carbs)

Total so far: 1450 cal 118g protein 88 carbs)

Exercise:
about 20 minutes of swimming and 30 minutes of cardio at the gym.
__________________

[dyeezy]

Day 16
First day of Surf class! was hella fun cept for the salt water taste in my mouth and rash on my neck. my triceps are feeling pretty sore, i think from surfing. Slept for 4 hours.. too much 2k11 lol

Meals:

*Protein Shake w/frozen bananas@8am (300 cal 30 protein 15 carbs)
*Chicken greek pinani? w/ fries @1pm (700 cal 50 protein 60 carbs
*Grilled Chicken With Broccoli @5pm(300 cal 35g protein 10g carbs)
*Protein Shake w/frozen bananas@8pm (300 cal 30 protein 15 carbs)

Total so far: 1600 cal 145g protein 100 carbs)

Exercise:
hour and a half of surfing and going to gym now. hour of cardio on the bike

[dyeezy]

damnnn.... havent posted in like 4 days. Halloween weekend
I dont remember alot of what i ate but ill just guestimate that i didnt eat too well. Lots of alcohol was consumed, everyday for the last 4 days. I remember working out a bit but not much.. Lots of dancing though for real.

Have a hiphop midterm tommorow and will likely study tonight or go clubbing with my suitemates. proabably both. lol.. On Monday, everything will get back on track.

[dyeezy]

day 17
hiphop midterm today... just chilling and studying rum dmc/grand master flash/nwa/public enemy etc...

Meals:

*Stagg Chili @1pm (550 cal, 40g protein, 50g carbs)
*Ramen Noodles Chicken@5pm (400 cal 10 protein 50 carbs)
*Can of Tuna no bread@8pm (300 cal 65 protein 0 carbs)

Total so far: 1250 cal 115g protein 100 carbs)

[dyeezy]

day 18
wow havent been to the gym in so long.... ****!

Meals:

*Subway footlong teryaki chicken @1pm (600 cal 40 protein 100 carbs)
*Protein Shake w/frozen bananas@5pm (300 cal 30 protein 15 carbs)
*Ramen Noodles Chicken@1am (400 cal 10 protein 50 carbs)


Total so far: 1300 cal 80g protein 165 carbs)

[dyeezy]

day 19
didnt do **** today, tried to study at the library....was on facebook for 3 hours lmao.

Meals:

*Bowl of Pasta @2pm (200 cal 10 protein 25 carbs)
*Grilled Chicken With Broccoli @5pm(300 cal 35g protein 10g carbs)



Total so far: 500 cal 45g protein 35 carbs)

fullbody workout cosisting of:
benching
squating
back rows
calf raises
shoulder press
leg curls
bicep burls
leg lifts
tricep pulldowns
sitps
__________________

[BloodRaged]

Wish you the best bro but it sounds like your not giving it your all.
If you really want to reach your goals your going to have to battle that mind of yours.

Good luck though, keep at it and do it up.

[dyeezy]

strong words of wisdom man, Thanks.

today i ate:

protein shake syntha 6 chocolate w/ peanut butter/ frozen bananas
chicken breast wraped with lettuce and some sweet chilli sauce
protein shake syntha 6 chocolate w/ peanut butter/ frozen bananas
Grilled seasoned pork

Rest day, Played some good bball yesterday.

Imma make it a habit to work harder and stick closer to a cleaner diet. Need to get to the gym to lift/ball/cardio/swim.

[dyeezy]

Midterm for Econ yesterday so i was busy all day..

Quesdilla in the morning
2 protein shakes later that day
grill chicken breast at night

Gym consisted of:
DB benching
back rows
shoulder press
tricep pulldowns
curls

[dyeezy]

yesterday i was really tired,

ate 3 eggs in the morning
2 protein shakes throughout the day
and a burrito after the workout


but i still did some exercise

benchpress
situps on the decending thing
curls
backrows
leg push machine
and 3 full court games of bball (an hour and a half)

[dyeezy]

That was acutally 2 days ago,
yesterday i ate
2 protein shakes
2 eggs
bowl of pasta
Some shots and about 2 beers
and CARNE ASADE FRIES (split with one of my homies)

that was rest day, so no exercise that day.

[BloodRaged]

Going to be direct and ask you a serious question... but why are you even going through the motions to do all this. It's a waste of time you don't obviously have the heart or dedication to do it. You lack the drive or desire to reach your goals.

Why even waste the time posting, working out or trying to eat right?

I recommend either taking a step back and looking at things and take it serious, or just live your life forget about this **** until you have more heart in it.

Just my 2 cents bro.

To each their own.