Jstamp's Powerlifting/Bodybuilding Log

[Jstamp]

Making a log to keep myself motivated and to stay on track.

IIFYM!(If It Fits Your Macros)
My current macro goal for 5,000cals: 225g+protein, 675g+carbs, 100g+fat

Hitting 5,000kcals:
Day 1 - 6/17, 180.8lbs
Day 2 - 6/18, 181.4
Day 3 - 6/19, 181.0
Day 4 - 6/20, 181.8
Day 5 - 6/21, 179.0
Day 6 - 6/22, 181.0

Training I rotate strength & hypertrophy every week
1RMs:
Bench - 281
Squat - 421
Deadlift - 561

Long-term goal: 200lbs 5%bf

[Jstamp]

Food from the last couple days: also posted in MEN thread

Trader Joe's Mini Frosted Cinnamon Bun


Mom's homemade meatloaf w/extra lean beef, chicken sausage, bacon, egg, oats, onions and tomato sauce


I made this for Father's Day, his favorite dessert: Strawberry Rhubarb Pie

[Jstamp]

Monday June 20, 2011

Weight: 181.8

Legs Strength:

Squats 335x2

BB Lunges 245x3

1 Leg Press 360x2

2 Leg Press 810x3

Calf Raises 540x5





Waaaay too much fat. Trying to eat up all the food I got from spending the weekend at home, and I got a ton of food from friends who went home for summer that I have to eat up before they go bad. Once that's all gone I'm upping the carbs

[Jstamp]

Grilled Ham & Cheese with Peanut Butter Crackers


Burrito w/lots and lots of Guacamole

[Jstamp]

Tuesday June 21, 2011

Weight: 179.0

Chest/Shoulders Strength:

DB Incline Bench 90x5

DB Flat Bench 90x5

DB Decline Bench 90x5

BB Shoulder Press 155x4

BB Shrugs 495x3

1Arm Shrugs 280x3

[Jstamp]

I have a friend who recently got a bodybugg so hopefully soon I can borrow it and see how close it compares to my actual calories.

[Cumulonimbus]

Mirin the food and calorie numbers.

What does your normal day look like so I can get an idea of TDEE?

[Jstamp]

Mirin the food and calorie numbers.

What does your normal day look like so I can get an idea of TDEE?

Thanks bro, I've followed your log for a long time, I'm mirin.

Besides prepping, cooking, eating and cleaning throughout the day, a normal day for me is:

10minute walk to gym
5-10min warm-up on Jacob's Ladder
90min-2hr weight training
10min walk home

10min walk back to gym to work
2hrs of basically walking, re-racking weights, cleaning etc., lots of stairs
0-3hrs more of personal training, depending on how many clients I have
10min walk home

And about once or twice a week, about 1hr of basketball, frisbee, or football

[Jstamp]

Wednesday June 22, 2011

Weight: 181.0

Back/Hams Strength:

Dead-Lift 495x3

Pull-Ups 35x3

Wide Grip BB Row 295x5

SLDL 365x5

T-Bar Row 270x5

Lat Pull-down 19x4


Today's Eats:

Strawberry Eggo Waffles


English Muffin Mini Pizzas

[ian0789]

Like this log man Keep it up the solid work.

[Cumulonimbus]

Thanks bro, I've followed your log for a long time, I'm mirin.

Besides prepping, cooking, eating and cleaning throughout the day, a normal day for me is:

10minute walk to gym
5-10min warm-up on Jacob's Ladder
90min-2hr weight training
10min walk home

10min walk back to gym to work
2hrs of basically walking, re-racking weights, cleaning etc., lots of stairs
0-3hrs more of personal training, depending on how many clients I have
10min walk home

And about once or twice a week, about 1hr of basketball, frisbee, or football

Damn, at your weight I would probably guess 5,000 is your maintenance! Cleaning is like 4.5kcal a minute for me (172lbs), walking is 6.5-7.2kcal a minute, training is 6kcal (yes training does not burn much), and resting for me is only 1.6kcal, while some get 1.8-2.0.

[Jstamp]

Like this log man Keep it up the solid work.

Thanks. Will do

Damn, at your weight I would probably guess 5,000 is your maintenance! Cleaning is like 4.5kcal a minute for me (172lbs), walking is 6.5-7.2kcal a minute, training is 6kcal (yes training does not burn much), and resting for me is only 1.6kcal, while some get 1.8-2.0.

Awesome! That is surprising you burn more walking than training. Last year's failed bulk I only estimated about 4200-4900, I did not actually count all my calories just ate 6 meals that I assumed were 7-900cals each and gained a ton of fat and also I wasn't as active. Last time I was inpatient and increased the cals every time I didn't see the scale budge. This time I will be much more patient & precise. I hope it is 5,000 cuz I love eating!

[Jstamp]

Thursday June 23, 2011

Weight: 182.8

Arms Strength:

Chair Dips 135x4

Under Hand Pull-ups 70x3

Reverse Curls 100x3

BB Curls 135x5

Close-Grip Bench 195x5

Rope Push-Down 162x4

Tomorrow I'm going with a bunch of coworkers to Izzy's Pizza "All-You-Can-Eat" buffet! Hopefully I'll remember my camera. Last week we went to an "endless bowl" Mongolian Grill but I forgot it

[ian0789]

Thanks. Will do



Awesome! That is surprising you burn more walking than training. Last year's failed bulk I only estimated about 4200-4900, I did not actually count all my calories just ate 6 meals that I assumed were 7-900cals each and gained a ton of fat and also I wasn't as active. Last time I was inpatient and increased the cals every time I didn't see the scale budge. This time I will be much more patient & precise. I hope it is 5,000 cuz I love eating!

Yeah man, I am a little dude my self and my burns can get a bit crazy. If I sit on my ass all day my burn is low but when I am running around with my dog, cleaning, taking walks, cooking, all that fun stuff! I rack up the burns. Lifting even at intense levels of training still wont compare to a brisk walk with my dog.

Its kind of funny but your mind will blow up when you get the BB I suggest that you get your own personal one vs using your friends. It takes about a week to learn your body and after that you become hooked on it. Its the best gift I bought my self EVER.

[Jstamp]

Yeah man, I am a little dude my self and my burns can get a bit crazy. If I sit on my ass all day my burn is low but when I am running around with my dog, cleaning, taking walks, cooking, all that fun stuff! I rack up the burns. Lifting even at intense levels of training still wont compare to a brisk walk with my dog.

Its kind of funny but your mind will blow up when you get the BB I suggest that you get your own personal one vs using your friends. It takes about a week to learn your body and after that you become hooked on it. Its the best gift I bought my self EVER.

^haha I think I need to buy myself a gift too. Having a December birthday I only get gifts 1 month a year

I plan on getting my own BB, I just don't know which kind to get so I was gonna try my friend's to see if I liked it. It's a bodybugg SP. Which one do you recommend?

[ian0789]

I use a Bodybugg normal with the watch (I just got that to have since I didnt get the SP) If you have a smart phone when go for the SP IDK the Bodymedia has a sleeping thing on it and better interface. Personally I am happy with what I have and thats all that matters lol.

[Jstamp]

I use a Bodybugg normal with the watch (I just got that to have since I didnt get the SP) If you have a smart phone when go for the SP IDK the Bodymedia has a sleeping thing on it and better interface. Personally I am happy with what I have and thats all that matters lol.

Thanks man, ya I just posted the same thing in your log too. I do have a Droid so I'll look into an SP. With my luck right after I buy it they will come out with a new, even better one lol

[ian0789]

Thanks man, ya I just posted the same thing in your log too. I do have a Droid so I'll look into an SP. With my luck right after I buy it they will come out with a new, even better one lol

Haha well I think these will be really good for some time now I should have gotten the SP since I had a Droid-X but I had seen a few bad reviews and didnt want to spend the money on it if it wasnt going to work. After researching around a bit more I found out the bugs had been fixed and all was well

So yeah I ended up spending a bit more money since I bought the watch after but at the same time I kind of like it. I dont keep my phone really on hand with me much while at the gym and even at work a lot of times my phone is getting used to play pandora or sitting in my locker. So it has its ups to it and downs to it.

I am just happy I can see my burns on the go, Not going to lie its freaking awesome that I can go out to dinner or a BBQ. See what I racked up in burns and if there is more room for calories to be eaten then I can house ****!

Its a fun tool to use and can get a bit additive when it comes to trying to burn more to eat even more >_>

Right now you can get one from 24hourfitness or myapexfitness for 189, free shipping and 6months free for the SP or the normal for 159, free shipping and 6months free. Also I bought a 2nd arm band to have as a back up. Its not really needed ( I got it cheaper from getting it on ebay) But nice to have.

Had my BB for over 2months and the armband has yet to get smelly or bust (knock on wood) But nice to have a back up.

[Jstamp]

Why wait? Bodybugg ordered!

[Jstamp]

No pics of eats today. Macros still have a ton of fat because of all my friend's food I'm trying to eat before it goes bad. But I love free food. Also got free Qdoba, Roxy Dawgs, and Cafe Yum at work today for a special event but I didn't have my camera. Tomorrows food will be epic!

[Matt1991]

In. So jelly of your 5k calories haha.

Awesome looking eat's, best of luck with your bulk.

[Jstamp]

Friday June 24, 2011

Weight: 182.8 (no Change)

Legs/Shoulders Strength:

Front Squats 245x4

Military Press 175x3

SLDL 405x3

Back Shrugs 495x4

Leg Press 680x3

Alt. DB Lateral Raises 35x5

In. So jelly of your 5k calories haha.

Awesome looking eat's, best of luck with your bulk.

Intense workouts and staying active throughout the day! I remember when I use to gain weight on 3k. What's your current calories? And thanks for the support!

[Matt1991]

Currently on the transition from a cut to a lean bulk, im on 3100 calories at the moment and don't seem to be gaining weight. Im giving it until next wednesday then if weight still not gone up increase again, probably to 3300 and take it from there.

[Jstamp]

Nice and slow is the way to go! You're definitely on the right track. How'd the cut go?

[Matt1991]

Nice and slow is the way to go! You're definitely on the right track. How'd the cut go?

Went awesome brah, i might have gone a little too far though check out my bodyspace for pic's.

Thank's

[EAgoodfish]

What are you using to calculate the food?

[Jstamp]

Went awesome brah, i might have gone a little too far though check out my bodyspace for pic's.

Thank's

Checked. Awesome job bro! Definitely successful and good luck building up the muscle mass! It reminds me of my first cut when I got down to 160 pounds and found out I had a lot less muscle mass than I thought. Since I've started working out I've cut every year to get lean for summer. This January I started my cut at 196 and once I hit 180, I said f it, I'm bulking over summer. If I would do it all over again I would straight bulk for as long as it takes to reach me desired lean body mass before ever cutting.

What are you using to calculate the food?

I use myfitnesspal.com. I love it! Almost every popular food/restaurant is on there. I shop a lot at Trader Joe's and I've only had to enter in 2 items out of everything I've ever purchased there. Also, it has an app for smartphones which comes in handy to check calories when you're eating out or at a friends house

[Jstamp]

Epic eats as promised
Very 1st plate not pictured cuz I totally inhaled a piece of all 7 pizzas before remembering
Mixed Plates

2nd Plate

3rd Plate

4th Plate


more...

[Jstamp]

OVERstuffed... I totally know what Adam Richman from Man V Foods means by being food drunk

Oh and there was a salad buffet also, but I got enough veggies on my pizza

[IronResolution]

Epic log, late but definitely subd.

Buffet was solid... almost meets my level / capacity of intake [binge? ]