Diet/workout log.

[NicholasMango]

Here is yesterdays log. forgot to post it last night.
forogt my second ec stackd dose so I ate a bit more than normal.


Calories: 2254.33333
Protein: 210.846
Foods:
Protein shake (1 cup milk 1 cup greek yogurt 1 banana 4 strawberries 2 scoops protein powder)
Ham sandwhich (1 piece bread 2.8 oz ham 1oz Colby jack cheese.)
1 can tuna
KFC for dinner (stove broken. :/) 1 thighs 3 biscuits 1 breast 2 drumsticks
Lifts:
None today

[NicholasMango]

Calories: 1536.8
Protein: 123.37
Foods: Leftover KFC fried drumstick and thigh+ can of clam chowder
1 cup rotini noodles (cooked) 3.8 oz breast with skin chicken
4oz chicken breast
1 cup milk

Lifts:
1x4 140lb bench 2x5 135lb
3x5 115lb pendley rows
3x5 110lb cable rows
1x1 185lb squat (ran out of time had to leave the gym.)

[NicholasMango]

Calories: 1520
Protein: 128
Foods:
Shake with 3 scoops casein ½ yogurt 1 cup milk 1 banana 4 strawberries
2 cups chicken noodle soup
1 can chicken and rice soup
1 mug hot chocolate made from 2 packets
Lifts:
none

[Enficy]

Hey it's been awhile, hows the cut going?
I'm bulking right now and loving it lulz

[NicholasMango]

Hey it's been awhile, hows the cut going?
I'm bulking right now and loving it lulz

I'm down about 7-8lb from when I started. Maybe another 5lb to go? Not entirely sure.

[Enficy]

I'm down about 7-8lb from when I started. Maybe another 5lb to go? Not entirely sure.

Nice, going for 155lbs? And have you tried intermittent fasting? That chit works

[NicholasMango]

Nice, going for 155lbs? And have you tried intermittent fasting? That chit works

going for shredded in the mirror. 155lbs is prolly close.

I;ve done IF but not because theres anything magical about it. I just like waiting till late in the day to eat cause EC stack keeps me full in the morning/afternoon.

[Enficy]

going for shredded in the mirror. 155lbs is prolly close.

I;ve done IF but not because theres anything magical about it. I just like waiting till late in the day to eat cause EC stack keeps me full in the morning/afternoon.

EC stack? I've been out of the loop for awhile. Yeah, IF is pretty easy honestly, just eat a fuk load when you eat and lift on a empty stomach for massive cut gains. Word good luck with your goals m8. I'm going for 140-145 before I stop bulking. Depending on how I feel I might keep going though.

[NicholasMango]

EC stack? I've been out of the loop for awhile. Yeah, IF is pretty easy honestly, just eat a fuk load when you eat and lift on a empty stomach for massive cut gains. Word good luck with your goals m8. I'm going for 140-145 before I stop bulking. Depending on how I feel I might keep going though.

(calories in-calories out)/(3500caloires/pounds)= weight change no matter when you eat it.


EC stack = Ephedrine stacked with Caffeine. Boosts heart rate, metabolism, and thermogeneis while suppressing hunger.




Calories: 1516.55
Protein: 159.25
Foods:
6 scrambled eggs 1 tablespoon butter
Two beef patties (Grilled. And fat runoff measured. Rounded down to the nearest 10grams.) in between the patties 2oz melted Colby jack cheese.
1 banana
Made a panini out of 10.2 oz chicken breast, 1oz 3 pepper Colby jack cheese, and 6oz of some roll thingy…basically white bread fancy shape.
Lifts:
2x5 and 1x3 105lb OHP. Then held 95lb at sticking point until failure.
2x10 BW pullups
1x5 275lb deadlift
3x8 calf raises. Not sure what the weight was, machine had levels instead of lbs. I used level 8 out of a total of 14.

[Enficy]

(calories in-calories out)/(3500caloires/pounds)= weight change no matter when you eat it.


EC stack = Ephedrine stacked with Caffeine. Boosts heart rate, metabolism, and thermogeneis while suppressing hunger.




Calories: 1516.55
Protein: 159.25
Foods:
6 scrambled eggs 1 tablespoon butter
Two beef patties (Grilled. And fat runoff measured. Rounded down to the nearest 10grams.) in between the patties 2oz melted Colby jack cheese.
1 banana
Made a panini out of 10.2 oz chicken breast, 1oz 3 pepper Colby jack cheese, and 6oz of some roll thingy…basically white bread fancy shape.
Lifts:
2x5 and 1x3 105lb OHP. Then held 95lb at sticking point until failure.
2x10 BW pullups
1x5 275lb deadlift
3x8 calf raises. Not sure what the weight was, machine had levels instead of lbs. I used level 8 out of a total of 14.

Ah ok, that stack sounds verry useful for you then. If that formula was for me, I'm not even counting macros man, eating like a bro haha. I see you're going all in calculation though, guaranteeing success. How much longer do you estimate until desired weight?

[NicholasMango]

Ah ok, that stack sounds verry useful for you then. If that formula was for me, I'm not even counting macros man, eating like a bro haha. I see you're going all in calculation though, guaranteeing success. How much longer do you estimate until desired weight?

I'm not positive since it's difficult for me to measure my bodyfat % accurately.

But at my current caloric intake I should lose atleast 2lbs a week so I think 4 weeks from now I will likely be done or very close to it. I can't really imagine that I'd have to drop below 150 to be as lean as I want.

[NicholasMango]

Calories: 1574.5
Protein: 122.1
Foods:
1 bagel bite frozen to gnaw on while I waited for food to cook.
13.8oz chicken breast and ½ cup rice (measured dry) cooked in 1 cup of stock.
Can of chicken and dumpling soup
1.5 cup milk 1 tablespoon peanut butter, 1 tablespoon jam. 2 piece sliced bread
Lifts:
None today but I did stretch my lower back a lot (Was sore. Good chance I will not squat tomorrow. Leg press maybe? Calf raises will be added to any workout where I have time from now on.

[Enficy]

I'm not positive since it's difficult for me to measure my bodyfat % accurately.

But at my current caloric intake I should lose atleast 2lbs a week so I think 4 weeks from now I will likely be done or very close to it. I can't really imagine that I'd have to drop below 150 to be as lean as I want.

Yeah I know you got it man, just keep track of those macros and lift intense with high reps of course. I might have to start counting calories at least if I don't get to 135lbs by the end of this month or the week after it.

[NicholasMango]

Yeah I know you got it man, just keep track of those macros and lift intense with high reps of course. I might have to start counting calories at least if I don't get to 135lbs by the end of this month or the week after it.

I wouldn't try to gain weight so rapidly. Your body can only produce approx 1/2lb of muscle a week at a maximum. Anything else is pretty much guaranteed to be fat unless you are on gear.


Also, I'm only lifting in the 5-rep range on my main lifts. Doing 8 on some accessories though.

[UndercoverFBI]

I wouldn't try to gain weight so rapidly. Your body can only produce approx 1/2lb of muscle a week at a maximum. Anything else is pretty much guaranteed to be fat unless you are on gear.


Also, I'm only lifting in the 5-rep range on my main lifts. Doing 8 on some accessories though.

****gy post. not funny. -10/10

[NicholasMango]

Calories: 1490
Protein: 129
Foods:
½ cup dry brown rice(brown rice is goat. Like it more than white rice. Just bought a bag with my parents money. 10/10 would spend their money again.) 12 oz chicken breast 1 premade piece pita bread, and 1 cup chicken stock
Omellette with ¼ cup fat free mozzarella, 2 patties of frozen turkey sausage, 4 eggs, 1 tablespoon butter
Lifts:
Missed today. Will go tomorrow before/after work.

[Enficy]

I wouldn't try to gain weight so rapidly. Your body can only produce approx 1/2lb of muscle a week at a maximum. Anything else is pretty much guaranteed to be fat unless you are on gear.


Also, I'm only lifting in the 5-rep range on my main lifts. Doing 8 on some accessories though.

I gain muscle pretty quickly, but either way I'm not bothered by a little bit of fat. I have god speed metabolism it'll be gone ez and the extra weight will help me in strength lifts. Plan to be doing after I bulk to a decent weight like 145-155

[NicholasMango]

Calories: 1506
Protein: 157.6
Foods:
12 oz chicken breast 100 grams brown rice
Omelette with 6 eggs 2 turkey sausage patties 1 tablespoon butter and ½ cup fat free mozzarella
Pizza made from a pita bread ¼ cup spaghetti sauce ¼ cup fat free mozzerella

Lifts:
3x5 225lb squat (PR)
1x5 140lb bench 1x4 140 lb bench 1x5 135lb bench
2x5 115lb pendley rows 1x5 135lb pendley rows (questionable reps at end.)
3x5 120lb cable rows (questionable reps at last 1-2 of each set.)

[NicholasMango]

Weigh in today: 160.0lb
Previous weight: 161.2lb
Weekly change: 1.2lb
Estimated calories below TDEE on average: 600
Weekly average calories: 1628.31
Estimated TDEE: 2228.31
Make sense given current weight and activity level? Yes. 13*160lb (Calculation for sedentary TDEE) is 2080 leaving 148 burned weightlifting. Doesn't sound far off
Weekly Protein average: 147.16grams
Adequate level of protein? Yes.

[NicholasMango]

Calories: 1570
Protein: 127
Foods:
Omelette with 6 eggs 2 turkey sausage patties 1 tablespoon butter and ½ cup fat free mozzarella
8 oz chicken tenderloin and ¾ cup (dry) brown rice cooked in chicken stock
Small piece of apple cinnamon caramel bread…thing. Estimated 75 calories

[NicholasMango]

Just a note about my weight. I weighed in after breakfast today at 159.0lbs. I had a substantial amount of fiber pills hater day and I now suspect it slowed my digestive track a bit and caused me to retain some weight. I'll analyze this further next Monday.

[NicholasMango]

Calories: 1519
Protein: 131.2
Foods:
1 can “sirloin burger” soup/stew/whatever the hell this thing is.
1lb chicken breast+1 cup brown rice (cooked)
Pancakes with 2 eggwhites 1/2cup milk 2/3 cup bisquik ¼ SF syrup (GOAT. GOAT GOAT GOAT GOAT.)
1 cup hard cider

[NicholasMango]

Calories: 1493.31
Protein: 182.5
Foods:
Vending machine beef jerky pouch
Pita wrapped around 3 grilled patties (Fat reduced by george foreman and weighed for accuracy.) and ¼ cup fat free mozzerella
5 pieces of peanut butter chocolate
1lb chicken breast and ½ cup brown rice


Lifts:
2x5 and 1x3 105lb OHP (deload maybe?)
2x10 BW pullups
1x5 275lb Deadlift

[NicholasMango]

Calories: 1524.625
Protein: 119.575
Foods:
1 cup oatmeal (dry) and ¼ SF syrup
Protein pancakes with one of eriks recipes. I lost it. But macros were recorded.
7.4oz chicken breast and 1 cup brown rice


Lifts:
None. Gonna do some stretching before bed.

[NicholasMango]

Calories: 1507.66
Protein: 123.08
Foods:
One of EriKs pancake recipes (Ingredients:- 1/2 Cup Pancake Mix- 1 Scoop Cellucor Whey- 1/2 Cup Liquid Egg Whites- 2 tablespoons stevia - 1 tablespoon GY- Touch of water Cinnamon) included ½ sugar free syrup
Only at approx. ½ of these though
1 cup milk
½ this salmon recipe http://www.foodnetwork.com/recipes/g...ipe.print.html + 1 cup rice (second half of recipe is saved for tomorrow)
1 oreo double stuff
8 oz chickenbreast and ½ cup brown rice


Note: I have a big bowl of precooked brown rice that I reheat

[NicholasMango]

Calories: 1542
Protein: 122.225
Foods:
Protein pancakes from mix with milk and 1 egg added instead of water
Other half of salmon recipe with 1 cup of brown rice
½ batch of this recipe http://forum.bodybuilding.com/showth...post1351406031
5 oz of chicken breast
Lifts:
1x5 275lb deadlift (Back sore.)
3x5 100lb OHP
2x10 BW pullups (Just barely.)
Might have to drop weight on Deads and squats soon :/

[NicholasMango]

Weekly averages (1 day missing somehow. shoulda been similiar.)
calories: 1526.09
protein: 134.26

last two weeks averages:
Calories: 1581.13
Protein: 141.207


edit: weighed in at 157.2lbs.

Weigh in last week: 160.0lb
Previous weight(2 weeks): 161.2lb
Weekly change average : 2Lb
Estimated calories below TDEE on average: 1000
Weekly average calories: 1581.11
Estimated TDEE: 2581.11


I'm torn between trying to cut at 2000 to make my life easier, and cutting at 1500 to make things faster.
Given that I can't see myself getting leaner, this **** is depressing. But I guess I'll continue it can't be that much longer. I mean fk, how much fat can possibly be sitting on my frame?

[NicholasMango]

Calories: 1540
Protein: 145
Foods:
1lb chicken breast and 1 cup brown rice
1 piece dominoes cheese pizza hand tossed medium
1 3rd cup bisquik 1 scopp syntha 6 1 egg ½ cup skim milk= protein pancakes+1/4 cup sf syrup
Half of another piece of pizza

[NicholasMango]

Calories: 1044*
Protein: 77.8*
Foods:
1/3 cup bisquik+ 1 scoop cinnamon cellucor + 1/2 cup skim milk+1 egg+1/4 cup SF syrup= meh protein pancakes. Decent macros doe. Very filling. Made 7 of them.
Two crepes (homemade. Approx. 100cals each)
Bowl of cereals (1 cup cornpops 1 cup milk)
Cheat day starts at this point

Lifts: Delayed till tomorrow due to work schedule


Kinda suspicious that I was losing 1lb a week at 2500 cals but now I'm losing 2lb at 1500 cals....
might try doing 2000 cals a day from tomorrow till next tuesday.

[NicholasMango]

Calories: 1500.6
Protein: 128.2
Foods:
1 prepackaged string cheese
3 0z carrots
1 cup frozen mixed vegetable with 4 scrambled and chopped eggs 1 tablespoon butter and some red pepper
Protein pancakes (added up cals as I made them, but didn’t write down ingredients lol. Idk what is in them) + 9 tater tots
8 0z Cajun chicken tenderlojns and ½ cup brown rice (just made a whole new batch. Hnnng)
Lifts
Didn’t squat cause back still sore fml
3x5 135lb bench. Might actually try heavier next time, felt easy.
110lb 3x5 rows. Cable and Pendlay (30 total reps.)