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  1. #1
    Registered User Csbob's Avatar
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    Smile Clean bulking logg

    Right now my goal is to bulk to 145 pounds as clean as i can then after that begin my cut. I have always been very athletic but never very interested in food so i was not getting enough nutrition to ever help me grow. I currently have a 6 day split, Monday-chest/shoulders, Tuesday-biceps,triceps,abs,wensday-off, Thursday-legs/back/20 min cardio, friday-chest/shoulders, saterday-biceps, triceps,abs, sunday-legs/back/20 min cardio.
    I have been lifting for over a year now and use to be in track, and baseball, and i have finnaly relized my ultimate goal of going into bodybuilding.

    ----Right now I am 104 and 5'8, Goal 145, then cut.

    Every wensday i will recored progress such as LBM, weight, and bicep ect measurements.
    Everyday i will recored my micros, and the group of muscles i worked out that day(eventually i will learn the acctualy names of the exersizes)
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  2. #2
    Registered User Csbob's Avatar
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    Today was biceps/triceps/abs.
    Workout included Tricep dips 3x 15,10,8 with 40 pounds assisted weight,
    Overhead dumbell tricep extensions 3x15,15,8, with weight of 15 pounds,
    Triceps pulldowns 3x15,10,10 with weight of 15 pounds,
    assisted chin ups 3x15,10,8 with 40 pounds assited weight,
    dumbell curls 3x15,15,15 with weight of 20,
    concentration curls 3x15,15,15 with a weight of 15 pounds,
    hammer curls 3x20,15,15 with a weight of 20, preacher curls 3x15,15,15 with a weight of 15,
    E-Z curls 3x15,12,8 with a weight of 30,
    cable curls 4x15,15,15,10 with a weight of 30,
    incline crunches 3x25,25,25,
    crunches 3x25,25,25,
    leg lifts 3x15,15,15,
    knee ups 3x15,15,15

    THE EATS

    Breakfast- scoop of monstermass, 1/2 cup oats, 1/8 cup of almonds, 1 egg+5 egg whites,
    Lunch 6 oz chicken breast, 1 cup brown rice, 2 cup broccoli,
    Pre workout 1 tuna packet, 1 cup brown rice, 1 cup broccoli,
    Post workout 1 large banana, 1 tbs peanutbutter,1 scoop cookies and cream whey,
    Dinner (mom made) tortelili with large salad,
    Pre-bed 1 scoop chocolate and peanutbutter casien whey, 1/2 cup cottage cheese.

    MICROS

    Calories- 2486, Protein 203g, Carbs 244g, Fat 59g

    I will improve recoreding my workouts as time passes just have to master the names of them. Today felt pretty good and cant wait to improve.
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  3. #3
    Registered User Csbob's Avatar
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    Csbob is offline
    Today was Legs/Back and 20 min of cardio on the treadmill
    Workout include:
    Pull-downs sets-3, reps15,10,6 weight27.5
    One arm dumbell rows sets-4 reps-15,15,10,10 weight-20
    Low pully rows sets-3, reps-15,12,10 weight-45
    dead lifts sets-3, reps-15,15,15, weight 50
    leg curls sets-3, reps-10,10,10 weight 40
    calf extensions sets-4, reps-15,15,15,10 weight 70
    seated leg press sets-5, reps-15,15,15,15,15 weight 70
    seated leg curl set-4, reps-15,10,10,10 weight 55
    hip aduction(part 1) sets-4, reps-15,15,15,15 weight 110
    leg extenstions sets-4, reps 15,10,10,10 weight 50
    hip aductions(part 2) sets-3, reps-15,10,6 weight 130
    free motion hamstrings sets-3, reps-15,15,15 weight 12.5
    lunges sets-3, reps-15,15,15 weight 16
    squats sets-5, reps 15,15,15,15,15 weight 90
    glute sets-3 reps-15,15,15 weight 50.

    THE EATS


    Breakfast- scoop of monstermass, 1/2 cup oats, 1/8 cup of almonds, 1 egg+5 egg whites,
    Lunch 6 oz chicken breast, 1 cup brown rice, 2 cup broccoli,
    Pre workout 1 tuna packet, 1 cup brown rice, 1 cup broccoli,
    Post workout 1 large banana, 1 tbs peanutbutter,1 scoop cookies and cream whey,
    Dinner (mom made) Cobb salad,
    Pre-bed 1 scoop chocolate and peanutbutter casien whey, 1/2 cup cottage cheese

    MICROS

    Calories-2360 Protein 198g, carbs 253g, fat 51g

    Felt like a good day but legs felt like jelly after the workout
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  4. #4
    Registered User Csbob's Avatar
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    Csbob is offline
    Today was 15 min walking on the treadmill for a warm up followed by chest/shoulders/abs day
    chest press 35p-15x,10x,10x,6x,4x
    Shoulder machine 15p-10x,10x,10x,10x,10x
    Chest flys 55p-15x12x,10x,10x,8x,6x
    Dumbell shoulder Press 15p-10x,8x,8x,6x,6x
    Bent-over lateral raises 10p- 8x,6x,6x(i know weak)
    Shoulder shrugs 25p-15x,15x,15x,15x,15x
    Front raises 10p-15x,15x,15x,15x
    Rear deltoid rows 20p-15x,15x,15x,10x
    Dumbell press 15p-10x,6x,6x,6x,6x
    Incline barbell press 30p-6x,6x,4x,4x,4x,4x
    Chest dips(assisted) -25p-15x,10x,10x,8x,6x
    Chest cable pulls 30p-15x,10x,10x,10x,10x
    Flat bench flies 10p-10x,8x,6x
    Flat barbell press 30p-10x,6x,6x,4x,4x,4x
    (abs)Incline crunches,crunches, leg lifts
    (p=pounds btw)

    THE EATS
    Breakfast- scoop of monstermass, 1/2 cup oats, 1/8 cup of almonds, 1 egg+5 egg whites,
    Lunch 6 oz chicken breast, 1 cup brown rice, 2 cup broccoli,
    Pre workout 1 tuna packet, 1 cup brown rice, 1 cup broccoli,
    Post workout 1 large banana, 1 tbs peanutbutter,1 scoop cookies and cream whey,
    Dinner Tuna,rice,lettus,tomato,green chili,broccoli,rice,salsa mix,
    Pre-bed 1 scoop chocolate and peanutbutter casien whey icy, 1/2 cup cottage cheese

    MICROS

    Calories-2540, Protein 220g, Carbs 218g, Fat 47g

    Good workout but need to work on chest/shoulder strength I will be adding a PR (personal recored) part to my first post to recored my max weights also later tonight i will upload some food pics and pics of my progress
    Tommarow is my off day and i will only be recoreding progress.
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  5. #5
    Registered User Csbob's Avatar
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    PR's(personal recoreds) (p=pounds)
    Tricep dips -45p(assisted)
    Overhead dumbell tricep extensions-20p
    Tricep pulldowns-15p
    Assisted chin ups -45p
    Dumbell curls-20p
    Concentration curls-15p
    Hammer curls-20p
    Preacher curls-15p
    E-Z curls-30p
    cable curls-30p
    Pull-downs front-22.5p
    One arm dumbell rows-20p
    low pully rows-45p
    dead lifts-45p
    leg curls-40p
    seated leg press-70p
    Hip abduction(part 1)-110p
    Free motion hamstrings-12.5p Hip abductions(part 2)-130p
    Leg extenstions-50p
    Lunges-16p
    Squats-90p
    Gulte-50p
    Chest press-35
    shoulder machine-15p
    chest flys-55p
    Dumbell shoulder press-15p
    bent-over lateral raises-10p
    shoulder shrugs-25p
    front raises-10p
    Rear deltoid pulls-20p
    dumbell press-15p
    Incline barbell press-30p
    chest dips(assisted)-25p
    Chest cable pulls-30p Flat bench flies-10p
    Flat barbell press-30p
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  6. #6
    Registered User Csbob's Avatar
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    progress pics-stats will be included tommarow on my off day hopeing for progress =)
    Attached Images
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  7. #7
    Registered User Csbob's Avatar
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    Csbob is offline
    some food pics
    first is tuna,greenchili,salsa,lettus,tomato,rice mix
    Second is frozen chocolate peanutbutter casien whey icey with cottage cheese
    News- tommarow is off day so calories will be around 2k
    Attached Images
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  8. #8
    Registered User Csbob's Avatar
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    Csbob is offline
    Starting thursday im going to bump up my calorie intake to 2700-3000 on workout days and stay around 2k on off days.
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  9. #9
    LvL 99 jimmy Rustler vitornoob's Avatar
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    are you counting calories with 15 ? stop and live your life, and i think your workout its huge ):
    *Hollywood's rabid cage crew*


    Bulking log -> http://forum.bodybuilding.com/showthread.php?t=145653801
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  10. #10
    Registered User Csbob's Avatar
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    Csbob is offline
    Today is off day, got my school stuff, and going out to a mexican sandwich shop for dinner(should be fun >.>) Todays calories were around 2350 micros protein 171g, carbs 148g, fat 68g, Sorry no pics or descriptions of food today kind of busy hanging around the house. Gained 1.5 pounds from first week of bulking so i was pretty happy and im ordering a BMF today so cant wait till that comes.
    Tommarow is biceps/triceps/abs day hopeing to set some new PR'S!!
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  11. #11
    Registered User wowbob396's Avatar
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    dude you are incredibly under-weight, for godsake, disregard calories and just EAT!!
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  12. #12
    Registered User Csbob's Avatar
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    Originally Posted by wowbob396 View Post
    dude you are incredibly under-weight, for godsake, disregard calories and just EAT!!
    Um what do you think im doing, and do you think i like being under-weight? ITs just my whole family is under-weight and its genetics
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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    Originally Posted by Csbob View Post
    Um what do you think im doing, and do you think i like being under-weight? ITs just my whole family is under-weight and its genetics
    you are worrying about calories which you shouldn't just eat more, and its not genetics, you are underweight like you said because you never interested in food.

    The point I am trying to make is don't count calories, you are young and eat a lot.
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    LvL 99 jimmy Rustler vitornoob's Avatar
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    that what i said, you are under weigth, probably under eating, like 2k off days.... stop counting calories and fix your workout
    *Hollywood's rabid cage crew*


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  15. #15
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    So many things wrong with this thread.
    I think I'll tackle the only thing that you might listen to though.

    They're macros not micros.
    Micronutrients are vitamins and minerals.
    Make A Meal Of It App: http://makeameal.co
    Blog: http://infinityjames.com
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  16. #16
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    Originally Posted by InfinityBeyond View Post
    So many things wrong with this thread.
    I think I'll tackle the only thing that you might listen to though.

    They're macros not micros.
    Micronutrients are vitamins and minerals.
    oh lol
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    Originally Posted by Csbob View Post
    PR's(personal recoreds) (p=pounds)
    Tricep dips -45p(assisted)
    Overhead dumbell tricep extensions-20p
    Tricep pulldowns-15p
    Assisted chin ups -45p
    Dumbell curls-20p
    Concentration curls-15p
    Hammer curls-20p
    Preacher curls-15p
    E-Z curls-30p
    cable curls-30p
    Pull-downs front-22.5p
    One arm dumbell rows-20p
    low pully rows-45p
    dead lifts-45p
    leg curls-40p
    seated leg press-70p
    Hip abduction(part 1)-110p
    Free motion hamstrings-12.5p Hip abductions(part 2)-130p
    Leg extenstions-50p
    Lunges-16p
    Squats-90p
    Gulte-50p
    Chest press-35
    shoulder machine-15p
    chest flys-55p
    Dumbell shoulder press-15p
    bent-over lateral raises-10p
    shoulder shrugs-25p
    front raises-10p
    Rear deltoid pulls-20p
    dumbell press-15p
    Incline barbell press-30p
    chest dips(assisted)-25p
    Chest cable pulls-30p Flat bench flies-10p
    Flat barbell press-30p
    ^^^Mate - seriously, what on earth is this? *You call that a routine? *That is ridiculous!
    Please read these stickies and follow a PROPER ROUTINE!

    http://forum.bodybuilding.com/showth...hp?t=115643271
    http://forum.bodybuilding.com/showth...hp?t=118004321
    http://forum.bodybuilding.com/showthread.php?t=4195843

    I reckon something like Starting Strength for you. *You need to do heavy short workouts, max 3 x per week, and spend the rest of the time out of the gym, sitting on your ass and eating lots! *Forget about counting cals and this "clean bulk" crap! *You're 15 FFS! *Eat a good balanced diet and go out and enjoy some pizza and ice cream with your mates. *It will do you good!
    "Procrastination is the thief of time"
    -Anon

    "The best activities for your health are pumping and humping."
    -Arnold

    "I do now what others won't - so I can have later what others can't."
    -Anon.
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  18. #18
    Registered User Csbob's Avatar
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    Age: 24
    Posts: 42
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    Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10)
    Csbob is offline
    Today was biceps/triceps and a little abs today
    Workout
    Tricep dips -25p-15x,8x,8x,6x,6x
    Overhead tricep extenstions 20p-15x,12x,10x,8x
    tricep pulldowns 15p- 15x,10x,10x,8x,8x,6x
    asisted chin ups -25p- 10x,8x,6x
    Dumbell curls 20p-20x,20x,15x,15x,25p-6x,6x
    Concentration curls 17.5p-15x,10x,10x,10x
    Hammer curls 20p-20x,20x,15x,12x
    Preacher curls 15p-10x,10x,10x,10x
    E-Z curls 30p-15x,12x,10x,10x, 40p-6x,6x
    Cable crosses 12.5p- 10x,10x,10x,10x,10x
    backwards cable curls 25p-10x,8x,6x
    Bicept pulldown 55p-15x,12x,12x,10x,8x,8x
    crunches-25x,25x,25x
    Leg lifts-15x,15x,15x
    knee ups-15x,15x,15x

    THE EATS




    Breakfast- scoop of monstermass, 1/2 cup oats, 1/8 cup of almonds, 1 egg+5 egg whites,
    Lunch 6 oz chicken breast, 1 cup brown rice, 2 cup broccoli,
    Pre workout 1 tuna packet, 1 cup brown rice, 1 cup broccoli,
    Post workout 1 large banana, 1 tbs peanutbutter,1 scoop cookies and cream whey, 1/2 cup oats
    Dinner Grilled chicken salad,
    Pre-bed 1 scoop chocolate and peanutbutter casien whey icy, 1/2 cup cottage cheese

    MACROS

    calories-2524, Protein 222g, Carbs 236g, Fat 43g

    Today felt like a good day set some new PR's and also added half a cup of oats to my post workout snack(i like proats). My BMF comes tommarow and saterday will be the first day i will use it so i will be able to post the results saterday night. My goal will be to add 500+ calories to the calorie matenince that it shows i burn durning the day to help me gain muscle mass.
    *other news tommarow is legs/back,20 min moderate cardio day i already know my legs are going to be sore when i go to bed the next night.
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  19. #19
    Registered User BeStill's Avatar
    Join Date: Jul 2011
    Location: United States
    Age: 49
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    BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000) BeStill is just really nice. (+1000)
    BeStill is offline
    Originally Posted by Csbob View Post
    Today was biceps/triceps and a little abs today
    Workout
    Tricep dips -25p-15x,8x,8x,6x,6x
    Overhead tricep extenstions 20p-15x,12x,10x,8x
    tricep pulldowns 15p- 15x,10x,10x,8x,8x,6x
    asisted chin ups -25p- 10x,8x,6x
    Dumbell curls 20p-20x,20x,15x,15x,25p-6x,6x
    Concentration curls 17.5p-15x,10x,10x,10x
    Hammer curls 20p-20x,20x,15x,12x
    Preacher curls 15p-10x,10x,10x,10x
    E-Z curls 30p-15x,12x,10x,10x, 40p-6x,6x
    Cable crosses 12.5p- 10x,10x,10x,10x,10x
    backwards cable curls 25p-10x,8x,6x
    Bicept pulldown 55p-15x,12x,12x,10x,8x,8x
    crunches-25x,25x,25x
    Leg lifts-15x,15x,15x
    knee ups-15x,15x,15x

    THE EATS




    Breakfast- scoop of monstermass, 1/2 cup oats, 1/8 cup of almonds, 1 egg+5 egg whites,
    Lunch 6 oz chicken breast, 1 cup brown rice, 2 cup broccoli,
    Pre workout 1 tuna packet, 1 cup brown rice, 1 cup broccoli,
    Post workout 1 large banana, 1 tbs peanutbutter,1 scoop cookies and cream whey, 1/2 cup oats
    Dinner Grilled chicken salad,
    Pre-bed 1 scoop chocolate and peanutbutter casien whey icy, 1/2 cup cottage cheese

    MACROS

    calories-2524, Protein 222g, Carbs 236g, Fat 43g

    Today felt like a good day set some new PR's and also added half a cup of oats to my post workout snack(i like proats). My BMF comes tommarow and saterday will be the first day i will use it so i will be able to post the results saterday night. My goal will be to add 500+ calories to the calorie matenince that it shows i burn durning the day to help me gain muscle mass.
    *other news tommarow is legs/back,20 min moderate cardio day i already know my legs are going to be sore when i go to bed the next night.
    Look into Starting Strength by Rippetoe. You are not going to make gains with all that exercise. Why on earth are you doing cardio on top of it all?? Lift heavier and spend less time in the gym. Do you like milk? Start drinking a half a gallon or more a day too. That diet looks low in fat to me.
    "There is a crack in everything.
    That's how the light gets in.” LC

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    Progress. Not perfection.

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  20. #20
    Registered User Csbob's Avatar
    Join Date: Jul 2011
    Age: 24
    Posts: 42
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    Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10)
    Csbob is offline
    Originally Posted by BeStill View Post
    Look into Starting Strength by Rippetoe. You are not going to make gains with all that exercise. Why on earth are you doing cardio on top of it all?? Lift heavier and spend less time in the gym. Do you like milk? Start drinking a half a gallon or more a day too. That diet looks low in fat to me.
    Once i get my BMF i will know my calories more accuret so i can add a surpless of 500 a day to what i burn then i will make gains, and i have been making gains with this workout program btw
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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  21. #21
    Registered User Csbob's Avatar
    Join Date: Jul 2011
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    Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10) Csbob has a little shameless behaviour in the past. (-10)
    Csbob is offline
    Today was back/legs day with 20 min on the treadmill with moderate effort
    WORKOUT
    Pull-Downs to front 27.5p-15x,12x,10x,8x 35p-5x
    One arm dumbell rows 25p-10x,10x,10x,10x,10x
    Low pully rows 50p-12x,10x,10x,8x 55p-5x
    Deadlifts 60p-10x,10x,10x,10x,10x
    Leg curls 50p- 12x,10x,8x,6x,6x
    calf extenstion 80p-12x,12x,12x,10x,10x
    Seated leg press 80p-15x,15x,10x 85p-10x,10x
    seated leg curls 55p-10x,10x,8x,8x,8x
    Hip abduction (1) 115p-15x,15x,10x,10x,10x
    Leg extenstion 55p-10x,10x,8x,5x,5x
    Hip abduction (2) 135p-10x,10x,8x,5x,5x
    Free motion hamstring 15p-10x,10x,10x,10x,10x
    Lunges 20p-10x,10x,10x
    Squats 100p-10x,10x,10x,10x,10x(PR!)
    Glute 55p-15x,15x,10x,10x,10x
    THE EATS
    Breakfast- scoop of monstermass, 1/2 cup oats, 1/8 cup of almonds, 1 egg+5 egg whites,
    Lunch 6 oz chicken breast, 1 cup brown rice, 2 cup broccoli,
    Pre workout 1 tuna packet, 1 cup brown rice, 1 cup broccoli,
    Post workout 1 large banana, 1 tbs peanutbutter,1 scoop cookies and cream whey, 1/2 cup oats
    Dinner Grilled turkeysandwich, vegie cup, juice,
    Pre-bed 1 scoop chocolate and peanutbutter casien whey icy, 1/2 cup cottage cheese
    MACROS
    2450 calories Protein 205g, Carbs 231g, Fat 43g

    *news-My BMF came today and tommarow will be my first full day of wearing it i will post pics of the calories burnt vs, eaten for 500 surpless each day im really wondering how many calories i will need to eat to hit a surpluss of 500, well we will see tommarow. Today felt good had some strengh gains and my LBM and overall weight went up as well so everything is going good.
    The goal to become a sumo 300 pounds to go no exersize great food join my jouney of becoming a sumohttp://forum.bodybuilding.com/showthread.php?t=137242463
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