nate's nutrition and strength journal

[natescope]

my daily food intake is broken down into 5 meals, give or take a couple small snacks. Going to the gym two hours after i wake up. gives me enough time digest some food.

Pre-workout:
8 oz orange juice

calories 100
fat 0 g
sodium 5 mg
potassium 420 mg
carbs 24 g
protein 1g

1 scoop muscle milk

calories 100
fat 3 g
sodium 115 mg
potassium 170 mg
carbs 6 g
protein 12 g

post workout:

Organic banana

calories 121
sodium 1 mg
carbs 31 g (4 g fiber)
protein 1 g

protein shake
calories 180
fat 5 g
sodium 185mg
potassium 170 mg
carbs 14 g
protein 25 g

breakfast:

toast

calories 90
fat 1 g
sodium 160 mg
carbs 14 g (5 g fiber)
protein 6 g

scrambled eggs

calories 70
fat 4 g
sodium 65 mg
protein 6 g

1 cup tomatoe juice

calories 100
sodium 60 mg
potassium 280 mg
carbs 25 g

lunch:

8 oz orange juice

calories 100
fat 0 g
sodium 5 mg
potassium 420 mg
carbs 24 g
protein 1g


sandwich


toast

calories 90
fat 1 g
sodium 160 mg
carbs 14 g (5 g fiber)
protein 6 g

ham

calories 60
fat 3 g
sodium 560 mg
carbs 1 g
protein 9 g

slice of cheese

calories 70
fat 5 g
sodium 100 mg
potassium 20 mg
protein 5 g

watermelon

calories 90
sodium 3 mg
carbs 22 g (1 g fiber)
protein 2 g

gatorade

calories 80
sodium 440 mg
potassium 120 mg
carbs 20 g

dinner:

LJS chicken plank, 3 days per week, protein source varies

calories 280
fat 16 g
sodium 960 mg
carbs 18 g
protein 16 g

broccoli

calories 52
sodium 20 mg
carbs 10 g (6 g fiber)
protein 6 g

last meal:

baby carrots

calories 35
sodium 65 mg
carbs 8 g (2 g fiber)
protein 1 g

peanuts

calories 150
fat 12 g
sodium 60 mg
potassium 180 mg
carbs 8 g (2 g fiber)
protein 6 g

pinapple juice

calories 100
potassium 240 mg
carbs 24 g
protein 1 g

boiled egg

calories 70
fat 4 g
sodium 65 mg
protein 6 g


Totals (before snacks)

calories 1938
fat 54 g
sodium 3029 mg
potassium 2020 mg
carbs 263 g
protein 110 g



46/25/28 c-p-f ratio, i need to increase protein intake and be near 2300-2400 calories per day.

[natescope]

Arms

barbell curl

60 lbs X 8 reps
70X8
80X7
80X6

overhead extensions

40X20
100X10
100X10
100X10

preacher curl

60X10
70X8
70X6

reverse grip single arm tricep extensions

40X15
60X8
40X8
40X5

[batmannu]

good luck :3

[natescope]

thank you! just doing high reps for a while

[natescope]

Chest

Bench press

135lbs X 10 reps
185 X 8
225 X 8
225 X 8
245 X 4

Incline bench press

185 X 8
195 X 8
195 X 7
185 X 6

Dips

bodyweight X 10
X 8
X 7
X 7

[natescope]

dead lifts

135lbs X 10 reps
225 X 8
225 X 8
245 X 4

power cleans

135 X 8
135 X 8
145 X 7


clean practice

45 X 8
45 X 6
45 X 6

lat pulls

135 X 12
145 X 10
145 X 7
145 X 7

[natescope]

shoulder day

Dumbbell shoulder press

40# X 10
80# X 8
85# X 6
70# X 10
60# X 12

jerks

80lbs X 6 pracitce
135 X 5
155 X 4
115 X 8

lat raises

20# X 15
25# X 12
25# X 10
20# X 10

[natescope]

Squats

135lb X 8 reps
185 X 7
195 X 6
175 X 8

Front Squat

135 X 7
135 X 6
145 X 5
100 X 7

cleans

85 X 6
95 X 6
135 X 3
95 X 6

[natescope]

Chest

Bench press

135lbs X 10 reps
225 X 7
235 X 7
255 X 4
225 X 6

Incline bench press

205 X 5
195 X 7
185 X 8

Dips

bodyweight X 10
X 8
X 7
X 7

Incline DB press

60 X 12
65 X 8

[natescope]

dead lifts

135lbs X 10 reps
225 X 8
255 X 6
225 X 4
135 X 5
185 X 3

power cleans

135 X 8
155 X 5
135 X 7


clean practice

45 X 8
45 X 6
45 X 6

lat pulls

150 X 10
160 X 7
160 X 6[/QUOTE]