Cam's 2011 Nutrition Log

[CamMcIntyre]

Hello,

So...here's my log for 2011. I figured, since I'm no longer looking to burn fat/cut, I should start a log in here vs. continuing in my fat loss log.

Numbers as of right now:
Weight 178.6
Waist: 31
Hips: 35
Chest: 37

Bodyfat: 15-17%


You can see my log from 2009-2010 here:
http://forum.bodybuilding.com/showth...hp?t=121428421


Supplements (including those that I cycle):
Muscle Meds Carnivor (Fruit Punch)
Muscle Meds Carnivor RTD (Orange & Fruit Punch)
ON Soy
ON Opti-Men
ON Fish Oil
GNC CLA
GNC ZMA (these two will be replaced ON once I run out)
Jack3d
ABB Speed Stack Pumped
ON Amino Energy
Cheap Supplements Creatine, Glutamine, BCAA
Cellucor D4 Thermal Shock
EST Suppressor

[CamMcIntyre]

This is the first time I have done a bulk. I am a bit nervous as I'm terrified of getting really fat again. At this point, I'm not ripped by any stretch, but it is the thinnest I have ever been.

According to the calculator in the Transformation Guide, here's how I should eat...
At the top of the page with the easy calculator it says this (40/40/20)
Calories: 3170, Carbs: 317g, Protein: 317g, Fat: 70g

Later on it says this (55/25/20)
Calories: 3170, Carbs: 457g Protein: 178g, Fat: 70g

I need to do some reading and figure out which one is best for my body type...I think I'm an endomorph. or an endo-meso...so I'm tempted to do the lower carb one.

Food today...

Breakfast
15 saltines
3 tbsp peanut butter
1 scoop Carnivor
1 Opti-Men

Morning Snack
1 package poptars (boohiss)

Lunch
Clif Builders Bar

Pre-Workout
1.5 scoops Jack3d

Post Workout
2 Scoops Carnivor

Dinner
2 Salmon Burgers (shredded them)
2 cups brown rice
1 Opti-Men
1 CLA

Evening Snack/Pre-Bed
2 Scoops Carnivor
1 Opti-Men

30mins later
2 ZMA

[OG925]

junk food=junk results

[MikeCellucor]

Fellow Bass player sub'd !!

Let me know if I can help with anything.

[CamMcIntyre]

junk food=junk results

I'm well aware.

[CamMcIntyre]

Fellow Bass player sub'd !!

Let me know if I can help with anything.

Haha, will do.

You might dig this...in November, I bought my first Sadowsky (Metro M5-24).

[AlwaysTryin]

Why are you using so many supplements?

[CamMcIntyre]

I don't take them all, all the time...hence, the 'including those that I cycle'.

On a typical non-workout day, I take Carnivor, fish oil, Opti-Men, and ZMA. I just started taking ZMA and CLA-bought them with some gift cards that I had.

Pre-Workout, I like some variety, so I'll take Jack3d for awhile, and then I'll take Speed Stack for a bit.

[CamMcIntyre]

So, I'm realizing this kind of nutrition takes an entirely different mindset than what I'm used to. For the past year, I've been cutting while eating as low as 1400 calories with the most recent between 1700-1900/day. 3170 with 55% from carbs seems like an insane amount of food. I need to buy more food...I've been going for low(ish) carbs for awhile.

Meal Plan so far for today...(still getting tweaked)

Breakfast
2 scoops Carnivor
4 slices whole wheat bread

Morning Snack
1 scoop Carnivor
fruit w/peanut butter

Lunch
Jimmy Johns Double Beef Double Bacon on Wheat Bread
1 Opti-Men
2 Fish Oil

Afternoon Snack
1 scoop Carnivor
fruit w/peanut butter

Pre-Gig Snack
1 Scoop Carnivor
2 slices bread

Dinner
2-3 cups brown rice
8-12 oz grilled chicken
1 Opti-Men
2 Fish Oil

Pre-Bed
1 Scoop Carnivor
2 ZMA

[CamMcIntyre]

Grocery Day-I'm stocking up. My goal is to not eat Jimmy Johns or Subway this week.


Today (1-9-11)

Breakfast (10:45AM)
Clif Builders Bar
1 Opti-Men

Pre-Workout (11:30AM)
2 scoops Jack3d

Sipped During Workout
5g BCAA
5g Glutamine
5g Creatine
2 tsp Tang (flavor)

Immediately after workout (in locker room, 2:15PM)
Clif Builders Bar

Post Workout (3PM)
2 Scoops Carnivor

Lunch 4PM
2 cups Brown Rice
1 tbsp Olive Oil
8 oz grilled chicken breast
1 Opti-Men
2 Fish Oil

Afternoon Snack
90g dry roasted peanuts

Pre-Show Snack or Dinner

Evening Snack




The past few days have been this (yes, 3 days of this)

Breakfast
2 scoops Carnivor
2 slices whole wheat bread
1 Opti-Men
2 Fish Oil

Morning Snack 1
Clif Bulders Bar

Morning Snack 2
1 Scoop Carnivor
1 single serving pack of peanuts

Lunch
Jimmy Johns Double Beef Double Bacon on Wheat
1 Opti-Men
2 Fish Oil
1 CLA

Afternoon Snack
2 scoops Carnivor

Dinner
2.5 cups brown rice
8-12 oz grilled chicken breast
1 Opti-Men
2 Fish Oil
1 CLA

Before Bed
2 scoops Carnivor

Few minutes later
2 ZMA

[CamMcIntyre]

Breakfast
Clif Builders Bar
1 scoop Carnivor
1 Opti-Men

Morning Snack
Clif Builders Bar

Lunch
Jimmy Johns Double Roast Beef Double Bacon on Wheat
1 Opti-Men
2 Fish Oil

Afternoon Snack
Clif Builders Bar

Evening Snack/Preworkout Meal (roughly 2hrs before workout)
2 scoops Carnivor
60g peanuts

Pre-Workout
1.5 scoops Jack3d

Intra-Workout
5g creatine
5g glutamine
5g BCAA
2 tsp Tang for flavor/added carbs
160mg caffeine via 5150 Juice (getting sleepy and I haven't left for the gym yet)

Dinner/Post Workout Meal
2 scoops Carnivor immediately after workout
2 cups brown rice
1 tbsp olive oil
8 oz grilled chicken breast
1 Opti-Men
2 Fish Oil

Pre-Bed
2 scoops Carnivor

Totals: calories: 3108, carbs: 262.25 g, fat: 89.25 g, protein: 321.5 g, sodium: 4201mg

[CamMcIntyre]

It's picture and measurement day for me....every Tuesday, as soon as I wake up.

Measurements:
Weight:182.4
Waist: 31.0
hips: 35.5
chest: 36.0
Shoulders:46
calves: 15.75
thighs: 20
forearms: 10.5
upper arm: 13.5

Yesterday was grocery day, and I stocked up. So, my nutrition will look much better...

Breakfast (11AM)-I worked on this for about an hour...one cup of quick oats is an insane amount of filling food.
1 cup quick oats
3 tbsp Natural Peanut Butter
1 scoop Carnivor
1 Opti-Men
2 Fish Oil

Lunch 1:40PM
4 whole brown eggs
1/2 cup Liquid Egg Whites
1 banana (114g)
1 Opti-Men
2 Fish Oil

Afternoon Snack
2 scoops Carnivor
1 banana

Dinner
8 oz chicken breast
2 slices bread
1 Opti-Men
2 Fish Oil

After rehearsal snack
30g peanuts
2 scoops Carnivor

Pre-Bed
2 scoops Carnivor

[CamMcIntyre]

Breakfast (10:45AM)
4 whole eggs
1/2 cup egg whites
1 banana
1 Opti-Men

Snack (1PM)
2 scoops Carnivor
90g Peanuts (grazed throughout morning)

Lunch/Snack 3:30PM
Subway 6 inch double meat oven roasted chicken breast on wheat w/ tomatoes & lettuce
1 Opti-Men

Dinner 6:30PM
2 cups brown rice
1 93% lean hamburger
1 Clif Builders Bar
1 Opti-Men

Preworkout 8PM
1.5 scoops Jack3d

Intra-Workout
5g BCAA
5g Glutamine
2 tsp Tang
1 capful 5150 Juice (approx 80mg caffeine per cap)

Post Workout 10:30PM
1 scoops Carnivor
Clif Builders Bar
1 banana

Sipped Post Workout till Bed
5g BCAA
5g Glutamine
Crystal Lite Peach Tea (first time I've had this flavor)

Pre-Bed
2 Scoops Carnivor

Totals:
Calories: 3350, Carbs: 317g, Fat: 104g, Protein: 303g, Sodium: 2845 mg
Water: 180 oz

Thoughts: This feels like a ton of food. After breakfast, I'm full for a solid 3-3.5hrs, like when I eat my first snack-I'm still not hungry at all. However, I'm finding that in the afternoon/evening is when I'm feeling the most hungry. I think that was a fluke because I had a date today, so it was a bit more spread out. She didn't flinch when I told her, "Yeah...you probably won't see me eat much 'normal' food", so that was a positive sign. This was about 200 calories over plan, with there being slightly less protein and more fat than intended. However, I think this felt good. I felt like eating eggs for breakfast hit the spot much better than oatmeal. E.g., it's still a challenge to get them all down, but it doesn't take me an hour like it does with oats. Tomorrow, I want to try 1/4 cup oats & 2 tbsp with 2 eggs & 1/2 cup egg whites and a banana. Other fun comment: these burgers are awesome. They're I think, a Safeway house brand, lots of protein with a good chunk of fat, and a nice flavor-even at 93% lean.

[CamMcIntyre]

Pre-breakfast 11:30AM
1 BioForge

Breakfast/Lunch noon
4 whole eggs
1/2 cup egg whites
1 banana
1 Opti-Men

Pre-Workout 1PM
1.5 scoops Jack3d

Intra-Workout
5 g BCAA
5g Glutamine
1 capful 5150 Juice (80mg of caffeine)
Crystal Lite for flavor

Post Workout
2 scoops Carnivor

A few mins later
1 BioForge

Lunch/Post Workout Meal 4:15PM
2 cups Brown Rice
1 93% Lean Hamburger
1/2 tbsp olive oil
1 Opti-Men

Pre-Gig Meal 6:30PM
1 93% Lean Hamburger
1 Banana
3 tbsp peanut butter

Sipped during gig
5g BCAA
5g glutamine
Crystal Lite for Flavor
80mg caffeine

Right when I get home from gig...
1 Bio Forge (dose 3 for the day)

Dinner (after gig)
6 whole eggs scrambled
1/2 cup egg whites
2 bananas
1 Opti-Men

Pre-Bed
2 scoops Carnivor

Totals:
Calories: 2764, Carbs: 227 g, Fat: 97 g, Protein: 247 g, Sodium: 1376 mg
Water: 180 oz

Comments: I can't believe I'm using this phrase...I need to figure out how I can eat more. I'm about 400 calories shy of my goal. I think I need to increase the size of my snacks to be in the 400-500 range, so 3 snacks at 400 = 1200, main meals at 600 = 1800, and that'd put me right at 3000 with 200 calories in my prebed shakes...which would be about exact. At the moment, I eat a big breakfast, small-mid sized snacks, and as the day goes on I realize, I need to start cramming down more food.

[CamMcIntyre]

Early Supplement 7:30AM
1 BioForge

Breakfast 8AM
6 whole eggs
1/2 cup egg whites
1 banana
1 Opti-Men

Snack #1
2 Scoops Carnivor
30g peanuts

Lunch
2 cups brown rice
1 93% lean hamburger
1 Opti-Men

Snack 2
2 scoops Carnivor
30g peanuts

Dinner
2 cups Brown Rice
1 93% lean hamburger
1 banana
1 Opti-Men

Post Show Meal/Snack Thing
3 93% lean burgers
3 tbsp peanut butter
2 bananas

Totals
Calories: 3364, Carbs: 267, Fat: 130, Protein: 298, Sodium: 1141

I'm getting closer! Today was a short shift at my day job, so my meal timing was a bit funky. I'm going to do better planning and some more research to see what foods work best for my body. E.g. non-dairy, shelf stable kind of stuff. We have a fridge and microwave at my day job, so I think I will take more advantage of that. E.g. bring in fruit and other assorted goodies.

As odd as it looks, this Post Show Meal is hitting the spot quite nicely. When I was younger, I used to make peanut and roast beef sandwiches. Peanut Butter on these burgers is surprisingly good. They go down easy and it is calorically dense to where I can get it down before I feel insanely full.

[riaden]

need more cals try eating some almonds
25grams is about 150cals- good fats also.

[CamMcIntyre]

need more cals try eating some almonds
25grams is about 150cals- good fats also.

Hey, thanks for the tip! I'll add almonds to my grocery list. I think I have some black walnuts, I should find those.

[riaden]

your welcome, like i siad just grab a bunch of mixed nuts, good cause there a high dense food.

[determined4000]

why are you eating egg whites if you say you feel too full.
Just eat whole eggs.
Try PB and banana sandwiche
Less beef (protein and fat are most filling and you have more than enough of both)
vegetables never hurt any1 either

[AlwaysTryin]

This just seems like a supplement log more supplements than food

[CamMcIntyre]

This just seems like a supplement log more supplements than food

Huh? I drink the BCAA mixture during gigs and throughout my work shifts. Beyond that, I've taken a vitamin, protein powder, and bioforge. I eat pretty boring, but I disagree with your assessment.

[CamMcIntyre]

why are you eating egg whites if you say you feel too full.
Just eat whole eggs.
Try PB and banana sandwiche
Less beef (protein and fat are most filling and you have more than enough of both)
vegetables never hurt any1 either

Thanks for the tips!

Edit (now that I'm awake)...I think PB & Banana sandwiches sound great. I'm getting used to buying food for eating this much (specifically carbs), and bread is something that I haven't bought on a regular basis in awhile.

[CamMcIntyre]

Note: This is a work & gig day.

Breakfast
1/2 cups quick oats
2 tbsp peanut butter
1 banana
2 scoops Carnivor

Morning Snack
60g peanuts
banana

Lunch-caved, got Jimmy Johns
Hunters Club Sun Double Roast Beff, double tomato, no cheese, no mayo (lactose intolerant)
1 banana
1 Opti-Men
2 Fish Oil

Afternoon Snack
2 scoops Carnivor


Dinner Round 1-Pre Show Meal
2 93% Lean Beef Patties
1 Bananas

Dinner Round 2-Post Show/Pre Bed Meal
2 Bananas (I bought a ton, they were on sale for 44 cents a pound)
2 tbsp peanut butter
1 Opti-Men
1 scoop Carnivor (just before bed)


Totals:
Calories: 3094 g, Carbs: 322 g, Fat: 94.5 g, Protein: 264 g, Sodium: 2110 mg
Water: (as of 6PM), 150 oz.

Notes: So, adding fruit throughout the day made it quite a bit easier to get more carbs...and eating bread. I have some sweet potatoes that I'm planning on eating Sunday and Monday. I have two other kinds of meat thawing in the fridge (Salmon Fillets + Pork Tenderloin). I'm going to put more effort into eating a variety of meats each day, rather than focusing on one for a few days. Same deal with veggies-I need to figure out which ones I like/can prepare the easiest.

I realize this is my nutrition log and not my workout one, but I'm stoked for leg day tomorrow!

[riaden]

good progress so far

[CamMcIntyre]

This is a workout (legs) and gig day.

Breakfast
6 eggs scrambled
1 banana
1 Opti-Men

Pre-Workout
2 scoops Jack3d

Intra-Workout
5g BCAA
5g glutamine
160mg caffeine

Post Workout 2:30PM
2 scoops Carnivor
1 Banana

Lunch 3:30PM
1 sweet potato (220g)
8.5 oz Salmon Fillets (grilled)
1 Opti-Men

Post Lunch Comment...
Sweet Potato was awesome. I haven't had a baked/steamed (used microwave) since I can remember. Normally, I have them at Christmas time when they are coated in sugar. I had mine today totally plain, and it hit some very good taste spots. I think I have found a new lunch/dinner food. I think a sweet potato plus some type of lean meat (salmon, chicken, beef), will become a new meal staple, thinking specifically for work days. Just enough food where I'm stuffed, yet not so much that I can't prepare and finish eating it during a 30min lunch break (took about 15mins total...5 mins to cook potato, 10mins to eat). I'm delightfully stuffed, yet don't feel like it was "too much" food.

Pre-Show Meal 5:45PM
1 Banana
3 tbsp Peanut Butter
2 scoops Carnivor

Post-Show/Dinner Meal
2 bananas
1 sweet potato
3 scoops Carnivor (running low on meat)
1 Opti-Men

Totals:
Calories: 3188, Carbs: 300.5 g, Fat: 92.5 g, Protein: 296.3 g, Sodium: 976 mg
Water: 150 oz water

[CamMcIntyre]

Breakfast 6AM
4 whole eggs
1/2 cup egg whites
1 banana
1 Opti-Men

Morning Snack 9AM
1 Clif Builders Bar

Lunch 12:30PM
Jimmy Johns-probably double meat Hunters Club (1/2 pound beef) w/lettuce & tomato (no cheese, no mayo)
1 Opti-Men

Afternoon Snack 3:30PM
1 Clif Builders Bar

Dinner 6:30PM
sweet potato
8 oz salmon fillet
1 Opti-Men

Pre-Workout Drink
2 scoops Jack3d

Intra-Workout
5g BCAA's
5g Glutamine

Post-Workout
2 scoops Carnivor
2 bananas

Pre-Bed
TBD

Today is also grocery day. After my evening workout, I'm going to Dominick's.

[CamMcIntyre]

Tuesday is measurement day & picture day for me....always first thing in the morning, after I use the bathroom, before I eat.

Weight: 184.0
Body fat (calipers): 16%
Waist:31
hips: 35
Chest: 36
Shoulders: 46
Calves: 16
forearms: 11
upper arms: 13.25
thighs: 20.25

Breakfast 11:45AM...I slept in pretty far.
6 whole eggs
2 bananas
1 Opti-Men

Snack #1...12:15PM (was still hungry)
1 Clif Builders Bar

Lunch: 2:30PM (I'm posting at 1:45PM and could eat...)
8 oz grilled salmon fillet
1 sweet potato (380g)
1 Opti-Men

Snack #2 4:55PM
1/2 cup quick oats
2 tbsp peanut butter

Dinner: 7PM
8 oz chicken breast
2 bananas

Pre-Bed Snack
2 scoops Carnivor

[CamMcIntyre]

Workout Day

Breakfast 11:30AM
6 eggs scrambled
1 banana
1 Opti-Men

Pre-Workout 1:15PM
2 scoops Jack3d

Intra Workout
5g BCAA
5g Glutamine
Crystal Light

Post Workout 4PM
2 Scoops Carnivor
2 Bananas

Late Lunch 5:30PM
5 eggs
2 cups popcorn

Dinner: 7:30-8PM
1 can tuna
2 cups brown rice

[riaden]

keep up the good work! foods look good!

[CamMcIntyre]

keep up the good work! foods look good!

Thanks man. The main thing that I'm noticing is that my grocery bill is much higher than when I was on a cut. I also like getting most of my protein from real food vs. powders.