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  1. #1
    Registered User tsrobfl's Avatar
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    Tsrobfl's Summer Bulking Log

    Start Date: 6/20/2011

    Background: Just getting back from a two-week vacation in the Bahamas. Obviously I couldn’t lift but I attempted to exercise on a decent basis and did bodyweight exercises and resistance band training. I am coming off of losing a bunch of weight in the past 6 months. I was in great shape until I got to college and partied and ate pizza and didn’t work out all the way up to 215lbs. At my peak in High school I was 195 at around 14-15% body fat. At 215 I would say I was around 25% body fat, so I lost muscle mass and gained a bunch of fat. 6 months ago I decided enough was enough and began to workout again and do athletic activities again. I began an official “cut” on the 1st of May and dropped from 177 to my current weight and leaned out a lot. I ended at 171 lbs at approximately 9%-10% body fat. The goal for this summer is to bulk up with minimal fat gains. I will post my daily workout routine as well as my diet (hopefully with some good food porn). I just got back from vacation and put on a lot of fat weight. Can definitely see an increase in belly fat, as Abdominals are not as defined as before. Current Weight is 178lbs

    Goal: Add lean muscle and get up to 190 lbs at <10% body fat. Will use this log as motivation and to stay on track and hopefully I can get help from/entertain you guys along the way.

    Starting Macros- I am coming off of a cut where I consumed 2,300 calories at 215/180/80 (P/C/F). I will be reverse dieting for the first couple days starting at 2,600 calories at 225/220/90. I will be increasing calories by 100 every 3 or 4 days. I will adjust macros and calories according to weight loss/weight gain. My estimated maintenance is 3,000 calories.Will post a fitday entry everyday along with pics of food

    Supplements- I will be taking Orange Triad by Controlled Labs as my multi-vitamin/joint support/immune health, ON Micronized Creatine (5g Pre-workout), Cheap Supplements Fish Oil (3 pills a day), and GNC Triple Strength Fish Oil (1 pill a day)

    Routine- I plan on working out pretty much everyday, I don’t like to take many days off because it’s summer and I have nothing else to do so I don’t feel productive or happy unless I go to the gym. Will be doing a custom split routine. I do 10 minutes of warm-up on the stationary bike and 10-25 minutes on the elliptical after my workout depending on the intensity of my lifts/ time constraints. I also play basketball around 2-3 times a week. A lot of my leg training is to increase my vertical jump. (Side goal is to dunk a basketball by fall). Will post exercises and weight used after workout everyday.
    A: Chest
    B: Back
    C: Abdominals
    D: Arms
    E: Legs
    Last edited by tsrobfl; 06-20-2011 at 06:05 PM.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  2. #2
    Registered User tsrobfl's Avatar
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    Day 1- 6/20

    6/20/2011

    Workout: Chest/ Shoulders
    Dumbbell Bench Press
    75 lbs- 2x12, 1x10
    Dips
    BW- 3x12
    Front Raises
    15 lbs- 3x12
    Lateral Raises
    10 lbs 3x12
    Chest Press
    125lbs 1x12
    150 lbs 2x12
    175 lbs 1x8
    Pec Dec
    60 lbs 1x12
    70 lbs 2x12
    80 lbs 1x8
    Cable Chest Press
    Resistance Level 3 2x12
    Resistance Level 4 1x12
    Finished up with 15 minutes on the Elliptical

    Diet:2600 calories (225/220/90) (P/C/F)

    Meal 1- Eggs w/ Cheese and Maple Brown Sugar Oatmeal

    Meal 2- Turkey Pepper Jack Panini with Strawberry Greek Yogurt and Cereal

    Meal 3- Grilled Turkey Sausages and Mixed Veggies

    Meal 4- Cottage Cheese/GY Protein Bowl and Edy's Cookies and Cream Ice Cream




    Notes: Workout went well. Felt good to be back in the gym after a two week hiatus because of vacation. Pretty boring day other than gym, did some housework/errands, and currently watching the Atlanta Braves on TV
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  3. #3
    Dedicated. xlb57's Avatar
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    Best of luck achieving your goal man. Do work!
    I'm just a man.
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  4. #4
    Registered User tsrobfl's Avatar
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    Originally Posted by xlb57 View Post
    Best of luck achieving your goal man. Do work!
    Thanks man. Motivation is the key to success
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  5. #5
    Registered User tsrobfl's Avatar
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    Day 2 6/21

    Workout: Back
    12-Minute Stationary Bike Warm-up
    Lat Pulldown
    110 lbs- 1x12
    120 lbs- 2x12
    130 lbs- 1x8
    Incline Pull
    130 lbs- 1x12
    150 lbs- 2x12
    T-Bar Row
    45 lbs- 3x12
    Low Row
    130 lbs- 3x12
    Rear Delt
    25 lbs- 3x12
    One Armed Row
    65 lbs- 3x12
    15 Minutes on Elliptical

    Diet- 2600 Calories (225/220/90) (P/C/F)

    Meal 1- Turkey Sausage, Cheese and Onion Omelet

    Meal 2- Vanilla GY, Strawberry Banana GY and Fiber One Cereal

    Meal 3- Turkey, Cheddar and Onion Panini

    Meal 4- Mojo Chicken w/ Mixed Veggies

    Meal 5- Edy’s Cookies and Cream w/ FiberPlus Bar and Klondike Bar


    Notes: Solid workout. First back workout since I pulled a muscle in my back, no pain at all. Today was pretty boring as it consisted of errands and watching TV. Braves are winning at the moment, so that’s good.
    Last edited by tsrobfl; 06-21-2011 at 08:48 PM.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  6. #6
    Registered User Batifish's Avatar
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    Does anyone here know what nutrition log program that is? I've been looking for a solution to replace my crappy Excel sheet that takes forever to update.
    Current Program: Frankoman's Dumbbell Split - http://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
    (substituting w/ Leg Curls & Leg Extensions instead of Lunges & Step-Ups)
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  7. #7
    Registered User tsrobfl's Avatar
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    Originally Posted by Batifish View Post
    Does anyone here know what nutrition log program that is? I've been looking for a solution to replace my crappy Excel sheet that takes forever to update.
    I used to use excel also, but it took forever to update like you said. I now use Fitday.com and just input custom foods. It's much easier to use especially once you have your custom foods and can just change the amount of servings.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  8. #8
    Registered User Batifish's Avatar
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    Originally Posted by tsrobfl View Post
    I used to use excel also, but it took forever to update like you said. I now use Fitday.com and just input custom foods. It's much easier to use especially once you have your custom foods and can just change the amount of servings.
    Yep, I just downloaded it and have loaded my favs up. Thanks!
    Current Program: Frankoman's Dumbbell Split - http://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
    (substituting w/ Leg Curls & Leg Extensions instead of Lunges & Step-Ups)
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  9. #9
    Registered User tsrobfl's Avatar
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    Day 3 6/22

    Workout: Legs
    12-Minute Stationary Bike Warm-up
    Seated Calf Raises
    45 lbs- 1x25
    90 lbs- 2x25
    135 lbs- 1x20
    Squat
    145 lbs- 1x12
    195 lbs- 3x12
    235 lbs- 1x12
    Standing Calf Raises
    235 lbs- 3x12
    Jump Squats
    75 lbs- 3x12
    Leg Curl
    70 lbs- 1x12
    90 lbs-2x12
    110 lbs- 1x10
    10 Minutes on Elliptical

    Diet-

    Notes: Great Leg workout. It was my friend’s 21st bday so we went to the beach bars and got really drunk all day. Ate some pizza and Ice cream after I drank too. Lots of calories today haha. O well, Im bulking right? It was a lot of fun. Definitely pushing back my workout for today to later tonight.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  10. #10
    Registered User tsrobfl's Avatar
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    Day 4 6/23

    Workout: Arms
    12-Minute Stationary Bike Warm-up
    Preacher Curl Superset with Hammer Curls
    70 lbs- 3x12 25 lbs- 3x12
    Overhead Tri Extension
    60 lbs- 2x12
    65 lbs- 1x12
    Standing E-Z Bar Curl superset w/ standing curls
    70 lbs- 3x12 25 lbs- 3x12
    235 lbs- 3x12
    Rope Push down
    90 lbs- 2x12
    100 lbs- 1x12
    V-bar push down
    130- 2x12
    140- 1x12
    Reverse Curl
    50 lbs- 3x12
    Seated Arm Extension
    87.5 lbs- 1x12
    100 lbs- 2x10
    Seated Hammer Curl
    35 lbs- 2x8, 1x6
    10 Minutes on Elliptical

    Diet-

    Meal 1- XF Cinnamon Roll Proats w/ Cinnabon Cereal

    Meal 2- Egg, Onion and Cheese Sandwich and Turkey Sausage

    Meal 3- Chicken Breast, Turkey Sausage and Mixed Veggies

    Meal 4- Vanilla Proats with Edy’s Cookies and Cream and Nutella


    Notes: Solid arm workout. Looked very vascular today in the gym. Shoulder vein was popping during the E-z bar curls. Pretty chill day, hung out with the family for a while and made my own batch of protein bars (Cinnamon Roll/Vanilla Flavor). Should have some of the bars for meals tomorrow. Eats were good today.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  11. #11
    Registered User tsrobfl's Avatar
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    Day 5 6/24

    Workout: Core
    12-Minute Stationary Bike Warm-up
    Leg Raises
    3x12
    Twistups
    3x24
    Kettlebell side bends
    3x12
    Kettlebell swings
    3x12
    Torso Rotation
    90-1x12
    110-2x12
    130-1x12
    Planks superset w/ crunches
    3 sets
    Leglifts
    3x12
    Back Hyperextensions
    3x12
    Weighted sit-ups
    3x12
    15 Minutes on Elliptical

    Diet-

    Meal 1- Turkey and Cheddar Cheese Omelet

    Meal 2- Turkey Pepperjack Panini and Black Cherry GY w/ Fiber One Cereal

    Meal 3- Double Cheeseburger w/ Asian Medley Veggies

    Meal 4- 2 SkinnyCow’s with Edy’s Cookies and Cream


    Notes: Good core workout. Worked up a good sweat on the elliptical. Calf vein was pumped after my workout.
    Watched the movie Hall Pass (really funny) and did chores all day. My buddy comes home from the Naval academy tomorrow so it should be a good day.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  12. #12
    Registered User tsrobfl's Avatar
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    Day 6 6/25

    Workout: Chest/Shoulders
    12-Minute Stationary Bike Warm-up
    DB Bench Press
    80 lbs- 2x12, 1x10
    Dips
    BW- 3x12
    Front Shoulder Raises
    15 lbs- 2x12
    20 lbs- 1x12
    Lateral Shoulder Raises
    10 lbs- 3x12
    Chest Press
    150 lbs- 1x12
    162.5 lbs- 2x12
    175 lbs- 1x6
    DB Shoulder Press
    35 lbs- 3x10
    Pec Dec
    70 lbs- 3x12
    80 lbs- 1x8
    Pushups
    BW- 3x25
    10 Minutes on Elliptical

    Diet-

    Meal 1- 2 Homemade Cinnamon Roll Protein Bars

    Meal 2- Salad w/ Mojo Grilled Tilapia

    Meal 3- Salad w/ Mojo Grilled Chicken

    Meal 4- Beer
    Notes: Solid Chest workout. Felt really good about the DB Bench press. Shoulders are starting to regain strength since injury, but I still don’t want to push them too much. Played basketball for an hour with a bunch of friends and then went out to the bars to watch the USA vs. Mexico game and booze. Went to world of beer and had some great beers there. I love IPAs.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  13. #13
    Registered User tsrobfl's Avatar
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    Day 7 6/26

    Workout: Back
    12-Minute Stationary Bike Warm-up
    Lat Pulldown
    120- 2x12
    130- 1x12
    140- 1x8
    Incline Pull
    150- 3x12
    Low Row
    130- 2x12
    140- 1x12
    T-bar row
    45- 2x12
    70- 1x8
    Rear Delt
    25- 3x12
    One Armed Row
    65- 2x12
    70- 1x12
    5 Minutes on Elliptical

    Diet- Calorie Bump up to 2700 today

    Meal 1- Cheeseburger Omelet

    Meal 2- Vanilla/Peach GY w/ Fiber One Cereal

    Meal 3- Chicken, Cheeseburger and Asian Medley Veggies

    Meal 4- Cinnamon Roll Protein Bar and Edy’s Cookies and Cream and a Skinny Cow

    Notes: Good Back workout, lifts are going up so that’s a good sign. Only did elliptical for 5 minutes bc I was cramping up. Most likely from drinking last night.
    Last edited by tsrobfl; 06-26-2011 at 09:59 PM.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  14. #14
    Registered User tsrobfl's Avatar
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    Day 8 6/27

    Workout: Legs
    12-Minute Stationary Bike Warm-up
    Squat
    145 lbs- 1x12
    195 lbs- 2x12
    215 lbs- 1x12
    235 lbs- 1x10
    Standing Calf Raises
    235 lbs- 3x15
    Jump Squats
    75 lbs- 3x12
    Seated Calf Raise
    90 lbs- 2x15
    135 lbs- 1x12
    Leg Curl
    70- 1x12
    90- 2x12
    110- 1x10
    Leg Extension
    90- 1x12
    110- 2x12
    130-1x12
    Rotary Calf- One Leg
    150- 3x12
    Jump Rope
    3x100
    10 Minutes on Elliptical

    Diet-

    Meal 1- Turkey Breakfast Sausage, Cinnamon Swirl Oatmeal w/ Cinnabon Mix-ins
    Meal 2- Turkey Pepper Jack Panini
    Meal 3- Cheesburger w/ Mixed Veggies and side of Turkey Breast
    Meal 4- 2 Klondikes, 2 Skinny Cows, 2 Homemade Protein Bars

    Notes: Solid Leg workout, Felt good on Squats. Calves are starting to look really good. Pretty chill day, started my online class and then realized it was going to cost too much money to take and it wasn’t worth it, so I dropped it. Also got my LSAT score back today. Played basketball at night, got like 4 good games in. Enjoyed the dessert. But ze carbz after 10 iz gonna get me fat!
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  15. #15
    Registered User tsrobfl's Avatar
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    Day 9 6/28

    Workout: Arms
    12-Minute Stationary Bike Warm-up
    Preacher Curl
    70- 3x12
    Superset w/ Hammer Curl
    25- 3x12
    Overhead Tri Extension
    60- 1x12
    65- 2x12
    Standing E-Z Bar Curl
    70- 3x12
    Superset w/ Standing DB curl
    25- 3x12
    Rope Pushdown
    90- 1x12
    100- 1x12
    110- 1x12
    V-bar Pushdown
    130- 1x12
    140- 2x12
    Reverse Curl
    50- 2x12
    60- 1x12
    Cable Tricep Extension
    3- 1x12
    4- 2x12
    Seated Hammer Curl
    35- 3x8
    15 Minutes on Elliptical

    Diet-

    Meal 1- Turkey Breakfast Sausage with Bread and Cheese, Cinnamon Swirl Oatmeal Meal 2- 3 Homemade Cinnamon Roll Protein Bars, Chobani Pomegranate GY
    Meal 3- Salad w/ Mojo Tilapia
    Meal 4- Vanilla Ice Cream Protein Shake, 3 Klondike Bars, 1 Skinny Cow, and PB!

    Notes: Solid Arm workout. Strength in my arms is going up. Felt very good in the gym, especially on the elliptical. I think it is from the increase in carbs. Played basketball for like 1.5 hours. Won every game so I never got to rest. Felt good though.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

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    Day 10 6/29

    Workout: Core
    12-Minute Stationary Bike Warm-up
    Leg Raises
    3x12
    Twist-ups
    3x24
    Kettlebell side bends
    3x12
    Kettlebell swings
    3x12
    Torso Rotation
    110-2x12
    130-1x12
    150-1x12
    Planks superset with Crunches
    Leglifts
    3x12
    Back Hyperextensions
    3x12
    Weighted sit-ups
    3x12
    15 Minutes on Elliptical

    Diet-

    Meal 1- Caramel Crunch Cereal and Homemade Protein Bar
    Meal 2- Mojo Chicken and Mixed Veggies
    Meal 3- Mojo Chicken and Lemon Cayenne Shrimp
    Meal 4- 5 Servings Neapolitan Icecream and Nutella

    Notes: Good core workout. Was going to go out drinking with some buddies, so I saved up some calories, but then we decided not to go out. So I proceeded to eat a boatload of ice cream.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

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  17. #17
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    Keep up the hard work! You gaining any weight on 2700?
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  18. #18
    Registered User LordNikon's Avatar
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    A couple of posts up, where you were talking about your friend's 21st: am I reading your fitday wrong because it looks like you killed 14 beers and 6 shots of tequilla...

    Nice workouts by the way! I'm in for a follow.
    I exercise for myself and no one else.
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  19. #19
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    Originally Posted by LordNikon View Post
    A couple of posts up, where you were talking about your friend's 21st: am I reading your fitday wrong because it looks like you killed 14 beers and 6 shots of tequilla...

    Nice workouts by the way! I'm in for a follow.
    haha ya. It was a long day of drinking. We started drinking at 2 in the afternoon and lasted till 2 in the morning. Rough day
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

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    Originally Posted by tsrobfl View Post
    haha ya. It was a long day of drinking. We started drinking at 2 in the afternoon and lasted till 2 in the morning. Rough day
    HA! I bet it was rough. I don't think I could ever do that as I'm a light weight WRT drinking. I usually just do one beer or a mixed drink just to "unwind".
    I exercise for myself and no one else.
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    Originally Posted by LordNikon View Post
    HA! I bet it was rough. I don't think I could ever do that as I'm a light weight WRT drinking. I usually just do one beer or a mixed drink just to "unwind".
    That used to be a normal night of drinking for me when I put on all the weight in college. I decided I needed to stop, not only for my body, but for my liver as well. So now I try to limit drinking but somedays especially big occasions I still go hard.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

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    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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    Day 11 6/30

    Workout: Chest/Shoulders
    12-Minute Stationary Bike Warm-up
    BD Bench Press
    80- 3x12
    Dips
    BW- 3x12
    Front Shoulder Raises
    15- 1x12
    20- 2x12
    Lateral Shoulder Raises
    10- 2x12
    15- 1x12
    Chest Press
    162.5- 3x12
    175- 1x8
    DB Shoulder Press
    35- 3x12
    Pec Dec
    70- 3x12
    80- 1x12
    Cable Chest Press
    3- 1x12
    4- 2x12
    Pushups
    BW- 3x25
    15 Minutes on Elliptical

    Diet-

    Meal 1- Cinnabon Cereal w/ Milk

    Meal 2- 4 Homemade Protein Bars and Mojo Grilled Chicken
    Meal 3- 12.7 oz NY Strip Steak and Mixed Veggies

    Meal 4- Chocolate PB Skinny Cow

    Notes: Good chest workout, feeling very strong in the gym lately. Going to Gainesville tomorrow after my workout for my friend’s birthday. Should be a lot of fun. Gonna try to workout on Saturday but we will see.
    "The difference between who you are and who you want to be is what you do"

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  23. #23
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    Originally Posted by Jstamp View Post
    Keep up the hard work! You gaining any weight on 2700?
    No I've actually lost weight so far. Going to keep upping the cals by 100 every week. Next calorie bump is scheduled for 7/3. I'm in no rush and I'm kinda using this to figure out my maintenance exactly
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

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  24. #24
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    7/1- 7/4Update

    Visited Gainesville for the weekend for my buddy's birthday. Had a solid back workout on friday before I left though. Drank the entire weekend and didn't count calories or macros. Ate some late night Mcdonalds too. Had a bad leg workout today (7/4) and then went to the beach and celebrated July 4th with a couple drinks and a big meal. Back to counting calories/macros tomorrow. Upping the calories to 2800. Macros will be 225/275/90 (P/C/F). Excited for the arm workout tomorrow. Also decided I'm going to cut back on booze for personal reasons as well as results in the gym. Not planning on drinking until a trip I have planned with some friends in about 3 weeks.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
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  25. #25
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    Day 16 7/5

    Workout: Arms
    12-Minute Stationary Bike Warm-up
    Preacher Curl
    70- 3x12
    Superset w/ Hammer Curl
    25- 3x12
    Overhead Tri Extension
    65- 3x12
    Standing E-Z Bar Curl
    70- 3x12
    Superset w/ Standing DB curl
    25- 3x12
    Rope Pushdown
    100- 2x12
    110- 1x12
    V-bar Pushdown
    140- 3x12
    Reverse Curl
    50- 2x12
    60- 1x12
    Cable Tri Extension
    4- 3x12
    Seated Hammer Curl
    35- 3x10
    10 Minutes on Elliptical

    Diet-

    Meal 1- Scrambled Eggs and Maple Brown Sugar Oatmeal
    Meal 2- Black Cherry GY, Mojo Grilled Chicken w/ Asian Medley Veggies
    Meal 3- FiberPlus Bar, Bob Evan’s Mashed Potatoes, Mojo Grilled Chicken
    Meal 4- Edy’s Slow Churned Cookies and Cream

    Notes: Solid arm workout, feels good to be back in the swing of things with gym performance and diet. The Bob Evan’s Mashed Potatoes were super good. It says it serves 4-5. It definitely only served 1 ☺
    "The difference between who you are and who you want to be is what you do"

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  26. #26
    Registered User LordNikon's Avatar
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    I've tried every flavor of Chobani (working at Earth Fare helps) and black cherry is by far my favorite. That and some PB crackers are usually my go-to eats for a 10 min break at work. Makes for some solid macros with the PB.
    I exercise for myself and no one else.
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  27. #27
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    Originally Posted by LordNikon View Post
    I've tried every flavor of Chobani (working at Earth Fare helps) and black cherry is by far my favorite. That and some PB crackers are usually my go-to eats for a 10 min break at work. Makes for some solid macros with the PB.
    Ya man, I love those little chobani things. Black Cherry, Mango, Strawberry Banana and Blueberry are my favorites. Great Macros, only problem is that they are a little on the expensive side.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

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  28. #28
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    Day 17 7/6

    Workout: Core
    12-Minute Stationary Bike Warm-up
    Leg Raises
    3x12
    Twist-ups
    3x24
    Kettlebell sidebends
    3x12
    Kettlebell swings
    3x12
    Knee-ups
    3x25
    Torso Rotation
    120- 1x12
    130- 2x12
    150- 1x12
    Planks superset w/ crunches
    Leglifts
    3x12
    Back hyperextensions
    25- 3x12
    5 Minutes on Elliptical

    Diet-

    Meal 1- Cookie Crisp and XF Cinnamon Roll Protein Shake
    Meal 2- Mojo Grilled Chicken w/ Pepper jack cheese and Mixed Veggies
    Meal 3- Turkey Sausage and Mixed Veggies
    Meal 4- Edy’s Slow Churned Cookies and Cream

    Notes: Good core workout, Abs looked pretty good despite my food/ alcohol binge this weekend. Got cut short on the elliptical because I had to pick my little sister up. Got some extra NEAT because I loaded up a bunch of furniture into a moving van for my family because were moving some stuff to my sister’s new condo in Boca. Played basketball with friends today before dinner. It was a lot of fun except I had to guard a guy that was 6’6’’. Pretty active day for me.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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  29. #29
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    Day 18 7/7

    Workout: Chest/Shoulders
    12-Minute Stationary Bike Warm-up
    BD Bench Press
    80- 3x12
    Dips
    BW- 3x12
    Front Shoulder Raises
    20- 3x12
    Lateral Shoulder Raises
    10- 1x12
    15- 2x12
    Chest Press
    162.5- 3x12
    175- 1x6
    DB Shoulder Press
    35- 3x12
    Pec Dec
    70- 3x12
    80- 1x11
    Cable Chest Press
    4-3x12
    5- 1x12
    Pushups
    BW- 3x25
    15 Minutes on Elliptical

    Diet-

    Meal 1- XF Cinnamon Roll Proats
    Meal 2- Turkey Sausage w/ Cheddar Cheese on Wheat Bread
    Meal 3- Everglades Grilled Chicken and Mixed Veggies
    Meal 4- Edy’s Cookies and Cream w/ Nutella and Skinny Cow Cone

    Notes: Pretty good workout, Shoulders were strong today and looked big when I got the pump going. Leaving tomorrow for Boca. Found out they have a gym there at the condo so I’ll get to do my back workout. Hopefully there is decent equipment. Pretty boring day, was going to play basketball but then it rained so the courts are wet. Everglade’s seasoning on the Chicken is very good. Definitely enjoyed the eats today.
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

    Motivation:
    http://www.youtube.com/watch?v=Sk56VxaeqEQ&feature=player_embedded
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    Day 19 & Day 20 7/8-7/9

    7/8- Woke up at 7 am to go to Boca. Helped move my sister into her apartment so I got a bunch of NEAT by moving a bunch of furniture for a couple hours. Then I did a back workout at the condo gym. Not much to choose from but still got a decent workout in. Very brotastic day in terms of food.
    Meal 1- Vanilla Whey Protein Shake
    Meal 2- Grilled Chicken Sandwich and Grilled Chicken Wrap (Mcdonalds)
    Meal 3- Atkins Protein Bar
    Meal 4- Beef Jerkey, Atkins Bar, FiberPlus Bar
    Meal 5- Turkey Sandwich w/ Cheese
    Meal 6- 1 serving almonds w/ 3 mini chocolate raspberry bars
    Meal 7- Two Pieces of Cheese
    P-257 C-235 F-87 Calories- 2751

    7/9- Did a leg workout at the condo gym and then hungout by the pool all day. Watched the Braves on Tv and then went out to dinner
    Meal 1- Bacon Egg and Cheese Sandwich
    Meal 2- Turkey and Ham Sandwich, Atkins Bar and FiberPlus Bar
    Meal 3- Ahi Tuna Appetizer, Tortilla chips w/ queso, Chicken and Black Beans and Rice
    Meal 4- Mixed Fruit
    P-230 C-251 F-93.5 Calories 2765.5
    "The difference between who you are and who you want to be is what you do"

    "Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it"

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