Diet/workout log.

[NicholasMango]

It's probably easier to track here than it is in a word doc. So I guess I'll just start this log and see where it goes. Follow if you want doesn't matter.

I'll start with yesterdays workout and macros.

Workout:
3x5 185lb front squats
3x5 95lb military press
1x5 275lb deadlift


macros for today and yesterday
12/27 prot 129.95 cals 2531
12/26 Prot: 185.4g cals: 2599.9



I'll post pictures of meals and stuff occasionally. Try to share more details if anyone cares. Maybe record some prs. (3plate deadlift before February?)
Lets so how this goes?


Current lifts.
squat: 3x5 200
bench: 3x5 135
Rows:3x5 95
Chinups 7-5-4 bodyweight
military press: 3x5 95
Front squats:3x5 185
Deadlift1x5 275

current routine: BLSS

Currently figuring out TDEE decided whether to bulk or not.
Weigh ins on Fridays. Maybe a a day or two off depending on sodium. (Gained 8lb from last thursday to thursday. lol all water.)

Current weight: 167.2lbs
bodyfat? eh idk Vascular forums, top two abs show if I hold my gut flat. Can see bicep veins sometimes. no idea. Probably like 15%?

[NicholasMango]

Just got home. Had 1 cup rice (measured dry.) and 1lb of chicken thighs for lunch.(81 gram protein 1233 cals.) Went to gym/work. My workout got a little mixed up. I accidentally added 10lb instead of 5lb to my bench, so I wasn't able to get a 5th rep on the 1st set. I went back to 135 and did my other two sets.

squatted 210lb. But I think I might have fked up my back. Gonna let my legs rest, if they feel at all sore next workout, I'll skip them to save my back :/

3x5 210lb squat
1x4 145lb bench
2x5 135 bench
3x5 BW pullups
40 minutes rest due to work
3x5 120lb bent over rows.

Making myself a shake right now.

had 4 scrambled eggs no butter for midnight snack.
Protein: 180
Calories: 2514.5

[NicholasMango]

Just finished eating today. Still sore. Probably wont squat or DL tomorrow. Guess I'll modify my routine to be

Bench and rows A

MP and pullups B

until my back is 100%

ate an 8 egg omelette and then a ****load of chinese food and some cajun chicken thighs.
total macros

Protein: 2479.96
Calories: 143.19

[NicholasMango]

Yesterdays macros
calories: 2489
protein: 137.5



Todays macros
Protein: 2467
Calories: 218


I forget what I ate yesterday I had chicken breasts and rice for lunch today. Pizza for dinner. And some sparkling grape juice at midnight.



Gym is closed, gonna have to wait until friday to lift.

[NicholasMango]

Lifting tomorrow.

Had prime rib some bread rice and sparkling grape juice today for lunch. And then 20 oz chicken breast and 3 cups of milk later on

Macros

Protein: 2442.2
Calories: 157.65



My macros have been pretty spot on the goal of 2500 cals a day this week. I'll weigh in tomorrow. Gonna stay at 2500 for at least another week to be sure of TDEE though.

weekly average cals: 2503.365
Weekly average protein: 164.527

Not too shabby. Not 1g protein/lb. But you don't need that much anyway.

[NicholasMango]

Weighed in today. Haven't eat anything yet.

I weigh 165.4
" a loss of:
2.1 Lbs.
in 7 days"

Seems like a lot to me. I'll stay at 2500 cals this week and see if it repeats itself.

[NicholasMango]

Lifted today, did decent, but the squats left my back feeling uncomfortably sore by the time I finished. Skipped deads and added in pullups.

Front squats 190lb 3x5
MP 100lb 3x5
Bodyweight pullups 8-6-8


Macros

Calories: 2481
Protein: 195.9

No exciting food today...as usual. Chicken thighs, rice, and milk. Had a bit of leftover primerib though.
Thinking I might hold off on squats/deads until I can get an MRI on my back. That wont be till feb at the earliest though.

[NicholasMango]

totally blanking on what I ate today. Milk...apple cake..spgaghetti...some ham.. I can't remember lunch/breakfast. w/e I recorded it as I went along.

Macros

Calories: 2480.2
Protein: 137.3

[NicholasMango]

Had chicken and ramen for brunch

chicken steak and rice for dinner.

cereal for dessert

and like a crapload of granola bars to fill extra macros.


Macros

Calories: 2540.4
Protein: 170.78

[Jaywalking]

In on first page of worst poster in the world's log.

Lifts looking good tho.

[NicholasMango]

Lifted today.

Did 3x5 400lb on a leg press machine. Couldn't squat so made do with that. Quads felt worked. Felt waaay easier than squatting though.
did 2x5 140lb bench. Failed 1st rep of 3rd set. Gonna try this weight one more time before I reset.
did 3x5 125lb bent over rows. Felt my back a little bit on these, but not enough to bother me.


Gonna do MP and pullups on my B workout until I get back working.


Macros

Calories: 2412.5
Protein: 136.46

[NicholasMango]

In on first page of worst poster in the world's log.

Lifts looking good tho.

Worst because of this log, or otherwise? XD

[NicholasMango]

1/06/2015

Had a pot pie for breakfast.
Had a protein shake for lunch
Had 20 oz of chicken breast for dinner
had a cookie and milk to fill extra macros.
My food has been really boring for a really long time. fuark. Maybe I'll make an awesome stir fry tomorrow and post pics?
Prolly not. We'll see.

Macros

Calories: 2515
Protein: 218.5

[NicholasMango]

I ate like 8 eggs and cheese for breakfast/lunch
Made a poverty stirfy out of 12oz chicken breast and a pack of ramen +spices
eating chocolate bar to fill rest of macros as I type.
Macros

Calories: 2506
Protein: 154.3


Lifts today:

Military press 3x5 102lb Felt weak, used my fractional plates and added 2lb instead of 5lb
Pull-ups: 4x5 Bodyweight.
Did like 8 landmine 180s cause I had some time before work. used 1 25lb plate.

Back is feeling pretty good, but I got a little soreness. Gonna leave Squats and DLs be for a lil bit longer. Not super worried about my legs atm tbbph. They dwarf my upper body imo

[NicholasMango]

School started today. Had to do boring seminars all day. Tour of MSU cyclotron tomorrow. Lunch at Brody's. (Hella dope all you can eat buffet with like 20+ quality stations. Srsly tempted to make tomorrow a cheat day.)
Ate a chicken bacon ranch 6" sub for lunch
then 6 egg omlette
Then 1lb chicken and pizza.
Then had some cereal to fill macros. School gym and work tomorrow. Gonna be a busy day.

Macros

Calories: 2508
Protein: 203


Weekly averages:
Cals 2491.8
Protein: 173.7

Lets see what I weigh tomorrow.

[NicholasMango]

Weighed in this morning. School canceled because we got two feet of snow. lol.

Gained .6lbs. Am now 166lbs even. Da ****. Lost two pounds last week, gained .5 this week. Water fluctuations? Idk man.

Not sure if I'm cutting or lean bulking...But as far as I can tell I do look a bit leaner now than I did two weeks ago.
Guess I'll do 2500 cals for another week and see what happens.

[NicholasMango]

Had a piece of pizza and a pound of chicken for breakfast
This rice for lunch (FOR THREE DOLLARS. DELIVERED. guy who was working at our house went out to lunch, I asked him to pick me up some rice.)

made some eggwhites when i got home from work.
Then made some protein fluff later on.
Having an icecream cone and 1/2 cup milk to fill my macros
Macros

Calories: 2504
Protein: 200

On to lifting....
Just did bench and pendlay rows.
bench was 3x5 140. Last rep took great effort, but I got all reps. Will try for 145 next time. inb4failure
Did 3x5 130 on rows. They didn't feel bad at all. Almost felt bad about leaving without doing more, but I was out of time before work

[NicholasMango]

Forgot to post these yesterday. (1-10-2015)

But yeah. The only thing kinda cool I ate yesterday was some bread I made, and that didn't turn out so..... yeah.

Calories: 2477.5
Protein: 180.6666

[NicholasMango]

Lunch: Turkey sandwhich and icecream cone
Dinner: chuck roast and rolls
Snack: bread
Filling macro before bed: 3 cups of milk.

Macros

Calories: 2463.857
Protein: 140.205



Workout today were military press (Actually did military instead of strict OHP....Didn't really feel any different. Maybe slightly harder to balance? idk.) and pullups.

MP I got 1x5 at 105lbs and then failed on the 3rd/4th rep on my next set. Couldn't even get it up for the third set, even when I dropped the weight to 100. I'll repeat this weight, might have just been a bad day.

Pullups I got 4x5 with 5lbs of additional weight in my backpack. Pretty happy with that. Will try 10lb next time.

[Jaywalking]

Had a piece of pizza and a pound of chicken for breakfast
This rice for lunch (FOR THREE DOLLARS. DELIVERED. guy who was working at our house went out to lunch, I asked him to pick me up some rice.)

Fukking lmao what??

[NicholasMango]

Fukking lmao what??

We got a couple guys who work out of our house atm. Contract employees. I had one of them pick me up lunch.


I over ate a bit today. Might under eat tomorrow to compensate. Might not. its 100 calories. w/e



Had an eggroll and chicken fried rice. (Much less than last time. only 480 grams.) for lunch after class.
At some tuna melts later on.
Having a shake atm to (over)fill macros. Banana PB chocolate milk and vanilla casein. Hella good.

Macros

Calories: 2598
Protein: 142.2



A gay guy stared at me in class and I ordered some syntha 6....So yeah. School started. yay me.

[NicholasMango]

Today sucked. Literally had to wait for 2.5 hours for a ****er in the program I'm in to give me my online course materials. Then had to go straight to gym, then straight to a brigade meeting (Basically boyscouts. I volunteer as a leader in the troop.) I had eaten one fking granola bar when I lifted. Nothing else. 190 cals of peace :/ Went better than expected.

Got 3x5 135lbs on rows, they actually felt really good, but still don't feel like they are working my back/bi's enough. w/e I'm progressing, I'll feel it eventually.
Bench I attempted 145 for a 5lb increase. Got 1st set of 5. Failed on last rep of second set. Couldn't do a third set at all. (Or didn't try. Meh. Fk me I'm lazy.)

Ate a granola bar in afternoon.
Then 3 chicken breasts and 100gram of brown rice before my meeting.
When I got home I ate some banana bread, 1lb of chopped up chicken. (Put a char broil seasoning on it and then dry fried it. Was hella good.) And a pack of ramen.
Had some cals leftover, so I ate some chocolate. Hersheys symphony. GOAT SNACK.


Macros

Calories: 2486.73


Also. Syntha 6 came in the mail today. Smaller than expected. Meh. Will try tomorrow. Anyone know if this **** is edible mixed straight with water/milk? All other protein powders I've tried this on sucked ass.
Protein: 180.24

[NicholasMango]

Had a chicken pot pie and some syntha-6 with milk for lunch/breakfast. The syntha-6 was tolerable, but not tasty. Kinda meh all around. Should be good in a smoothie or maybe pancakes though. Maybe protein pancakes tomorrow if I get up early enough?

Had two tuna melts for lunch. Didn't use any mayo. Was a tad dry, but 400 calories less= more food for me.=

Made these parmesan chickan wonton cupcake things for dinner.


was cals: 633 and 64grams of protein for all 4 of them
found them here http://www.emilybites.com/2013/12/ch...-cupcakes.html
Pictures are at family dinner table. Princess cup is not mine. XD


Modified them slightly. I did a half batch, and used regular cheese. Macros came out really similar to the one on the website though. turns out 1 chicken breast came out to almost exactly 1 cup of chicken. Pretty sick.

Spent all remaining calories on chocolate. LOLWent over actually. I have no self control. XD

Macros

Calories: 2632.66
Protein: 182

[NicholasMango]

Ate mcdonalds for breakfast and lunch.
Had a chicken BLT with no tomato (CAUSE **** TOMATOES.)
Also had a medium mocha cause I be college now and college students drink mochas around here....not srs. I wanted a mocha had a free coupon <.<
Had a chicken breast and chicken and dumpling soup for dinner.
Made myself a protein shake with skim milk for snack. I'm getting fking hungry at the end of the days now. I swear I have to be cutting. Might hop on an EC stack again, just got a new box of ephedrine.

Macros

Calories: 2493
Protein: 215


Lifts:
105lbs OHP 3x5
Bodyweight+10lbs pullups 4x5
1x10 dips and 1x5 dips. Started to hurt my hands so I quit these. Lol I'm a wuss I guess.
3x8 90lb tricep push downs. Felt a bit light, but w/e It was extra stuff.


Also did some stretching. In jeans. Never doing that again. LOL



WEEKLY AVERAGES:
Cals: 2522.25
Protein: 177.19

Weigh in tomorrow.

[NicholasMango]

Weigh in results: 164.4lbs. Loss of 1.6lbs. I'm almost certainly on a cut at this point. I THINK my TDEE is 2750, but I'm not entirely sure. Gonna do another week and see what the monthly average is.

[NicholasMango]

Had kung pao chickena nd fried rice from panda express for breakfast.
Chocolate Protein pancakes for lunch

This yummy chicken garlic bacon cheese thing for dinner


Then an icecream cone and a cup of OJ to fill macros.
No hunger today. Guess my food choices just sucked on the other days.
Macros

Calories: 2498
Protein: 183.58

[NicholasMango]

Lifted today

Did 3x5 145 Pendley rows. I felt like I wasn't get a full ROM. (Like just barely not touching my gut with the bar.) So I did 2x5 rows with a 70lb dumbell as well. I might drop the weight a bit if I don't get full ROM next time.
Did 2x5 with 145. Then did 1x4 with 145, and failed the 5th rep. Just barely was able to slide the weights off the bar before it fell on my neck. (LOL I knew I shouldn't have tried for that rep too. I'mma kill myself someday.)

I had like a crapload of cereal for breakfast.
Then I had about 1.1lbs of pork
Then I had some pizza
Then a glass of milk.


Macros

Calories: 2505
Protein: 170

[NicholasMango]

No breakfast, slept in.
Had turkey rice and bread for lunch.
1.1lb of pork for dinner.
Peanut butter and banana sandwhich for snack to fill macros.
Macros

Calories: 2527.7
Protein: 254.1

[NicholasMango]

At This chicken bacon rice stirfry thing for lunch. Was hella good.


At some fried rice and regular rice from chinese takeout place after that.
Made a shake from a scoop of syntha 6 and water. Was meh. Not delish. Not bad. Just meh.
Then had 3 fried eggs and a piece of toast.

Normally I eat more than this :/ Too much bacon in the stirfry lol. Also too much rice today. Oh well. I'll go to bed hungry. :/
Macros

Calories: 2526
Protein: 148.35




As for lifts did
2x5 107.5 OHP. Did another three reps then failed. FML
Did 4x5 Pullups with 15lbs weight. Think I MIGHT have failed the last rep, But I'm not sure. Was pretty close.
Did 1x5 deadlifts with 275lbs. Tried these again. Will see if my back hates me tomorrow for it XD

Also squated like once or twice with 130 and then 189....I did that with humans though... XD

[NicholasMango]

Macros

Calories: 2428.4
Protein: 187.11



Had tuna melts with pepperjack
Some roast pork (Saved some for tomorrow too. hnng.)
piece of pizza and a breadstick
icecream cone
ramen