Bulking Journal - Nutrition

Update

2010-07-09T10:50:00.000-07:00

Well I failed at keeping this thing updated, but I thought i'd post a few numbers

Currently weigh 160, bodyfat percentage around 10-11%.

Lift maxes:
Deadlift - 355 (no belt or straps, just chalk)
Squat - 245 (yeah, still sucks, but i'm hitting parallel each time)
Barbell Bench - 175 (to chest)
Dumbell Bench - 80 (past 90 degrees)
DB Incline Bench - 75 (past 90 degrees)
DB Shoulder Press - 60 (slightly past 90)
Leg Press (Legs touching my chest--WAY past 90 degrees) - 540

I'll try to get some progress pictures soon, and start updating more frequently, but adding every meal will not continue, however I am religiously counting calories (both because of my stomach condition and for lifting purposes), and will try to post daily totals.

Update

2009-11-23T07:00:00.000-08:00

I know i've been sucking pretty bad about writing my diet down, but i have been just as vigiliant in my diet and workouts. I am eating 3750 calories a day, with about 25f/50c/25p. Currently I am 145 pounds at about 10%. Luckily I have stayed pretty lean. visible 4-pack when flexed. I intend on bulking until the end of February. Hopefully I will continue my gains of .5-1lb a week, and at least 2lb per month.

weight stats:
Deadlift: 245x5 and 225x8
Squat (which is a POS) 165x5
DB bench (incline) 50x5

Day 25 of Bulk - 8/16/09

2009-08-17T17:26:00.000-07:00

Non Training Day

Today was screwed up--I went to the hospital for intense stomach pain, bloating, vomiting, along with a ton of shaking--these symptoms hit me like clockwork every night at 1-1:30AM.

Do not feel like posting all the information so i will give the daily totals

Daily totals: 2429 calories. 66.5g fat. 289g carbohydrates. 168.8g protein
Macro ratio:

Fat - 25%
Carbohydrates - 48%
Protein - 28%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - FAIL
Sleep no later than 12:00 - FAIL
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 24 of Bulk - 8/15/09

2009-08-16T15:22:00.000-07:00

Workout: Legs and Biceps + 15 minutes of Abs

Calorie intake update: 3400 on Training Days

3050 on Non-Training Days

Meal 1 @ 13:00

THE BREAKFAST

476 calories, 12g fat, 61g carbohydrates, 33.7g protein
NOT PICTURED

Meal 2 @ 15:50

Chili and Cheese w/ Corn

506 calories, 15.3g fat, 57.1g carbohydrates, 36.7g protein

(Click on photo for full size)

____________________________________________

Meal 2.5 @ 16:57
SuperPump 250
35 calories, 0g fat, 8.8g carbohydrates, 0g protein

(Click on photo for full size)

____________________________________________

Meal 3 @ 19:05
PWO Shake: Whey, Dextrose, Creatine (3g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
NOT PICTURED

Meal 4 @ 20:20
Subway - Footlong Oven-roasted Chicken breast
730 calories, 12.5g fat, 99g carbohydrates, 48g protein
NOT PICTURED

Meal 5 @ 21:50
Apex cookie and PB sandwich
534 calories, 22.6g fat, 61.8g carbohydrates, 31.3g protein

(Click on photo for full size)

____________________________________________

Meal 6 @ 23:27
Flatbread Pizza
346 calories, 16.7g fat, 24.9g carbohydrates, 27.9g protein

(Click on photo for full size)

____________________________________________

Meal 7 @ 0:15
THE BREAKFAST
417 calories, 11.7g fat, 52.7g carbohydrates, 28.7g protein

(Click on photo for full size)

____________________________________________

Daily totals: 3366 calories. 94g fat. 406.9g carbohydrates. 241.3g protein
Macro ratio:

Fat - 25%
Carbohydrates - 47%
Protein - 28%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - FAIL
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Body Stat Update: Weight: 132.8

Bulk Continued - Day 23 of Bulk - 8/14/09

2009-08-15T14:26:00.000-07:00

Workout: Chest and Back

Meal 1 @ 13:18

THE BREAKFAST

470 calories, 11.5g fat, 60.8g carbohydrates, 33.5g protein

(Click on photo for full size)
__________________________________
Meal 2 @ 15:15

2 Ham and Cheese Sandwiches
454 calories, 7.9g fat, 69.1g carbohydrates, 34.2g protein

(Click on photo for full size)

___________________________________

Meal 3 @ 17:29

Ham and Cheese sandwich, Special K with milk (not pictured)

450 calories, 5.7g fat, 70.7g carbohydrates, 31.5g protein

(Click on photo for full size)

___________________________________

Meal 3.5 @ 18:57

Superpump 250

30 calories, 0g fat, 7.6g carbohydrates, 0g protein

(Click on photo for full size)

___________________________________

Meal 4 @ 8:45

PWO Shake: Whey, Dextrose, Creatine (3g)

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

NOT PICTURED

Meal 5 @ 21:26-22:01

Ham sandwich, THE BREAKFAST

706 calories, 19.4g fat, 87.3g carbohydrates, 53.6g protein

(Click on photo for full size)

___________________________________

Meal 6 @ 23:11-39

Scrambled Eggs on Toast, Special K with Almonds and Milk

786 calories, 25.9g fat, 91.2g carbohydrates, 44.4g protein

(Click on photo for full size)

___________________________________

Daily totals: 3219 calories. 73.6g fat. 428.3g carbohydrates. 232.1g protein
Macro ratio:

Fat - 20%
Carbohydrates - 52%
Protein - 28%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - FAIL
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Vacation

2009-08-11T17:48:00.001-07:00

NOTE:

On Vacation from 8th to 13th. Will continue blog on the 14th

Day 22 of Bulk - 8/6/09

2009-08-07T13:40:00.000-07:00

Workout: Shoulders and Triceps and calves + 15 minutes of Abs

Meal 1 @ 12:46

THE BREAKFAST

476 calories, 11.5g fat, 60.1g carbohydrates, 33.4g protein

(Click on photo for full size)

________________________________________

Meal 2 @ 15:25

2 Ham Sandwiches

416 calories, 5.6g fat, 71.6g carbohydrates, 27.6g protein

(Click on photo for full size)

________________________________________

Meal 3 @ 16:32

Ham Sandwich

189 calories, 2.5g fat, 33.7g carbohydrates, 11.8g protein

NOT PICTURED

(Click on photo for full size)

________________________________________

Meal 3.5 @ 5:40

N.O. Shotgun

74 calories, 0g fat, 0g carbohydrates, 18.3g protein

(Click on photo for full size)

________________________________________

Meal 4 @ 19:50

PWO: Whey, Dextrose, Creatine (3)

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

________________________________________

Meal 5 @ 21:13*

Chicken and Mixed Vegetables from The Royal Unicorn

? calories, ?g fat, ?g carbohydrates, ?g protein

(Click on photo for full size)

________________________________________

*Not counted

Meal 6 @ 22:30

Ham Sandwich

219 calories, 3g fat, 35.5g carbohydrates, 16.1g protein

NOT PICTURED

(Click on photo for full size)

________________________________________

Meal 7 @ 23:25

THE BREAKFAST

518 calories, 16.3g fat, 61.2g carbohydrates, 35.1g protein

(Click on photo for full size)

________________________________________

Meal 8 @ 16:32

Ham and Cheese Sandwich

311 calories, 11.2g fat, 36g carbohydrates, 20.3g protein

(Click on photo for full size)

________________________________________

Daily totals*: 2515 calories. 53.3g fat. 339.8g carbohydrates. 197.6g protein
Macro ratio:

Fat - 18%
Carbohydrates - 52%
Protein - 30%

*Not counting meal 5

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - FAIL
Sleep no later than 12:00 - FAIL
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 21 of Bulk - 8/5/09

2009-08-06T14:46:00.000-07:00

Workout: Legs and Biceps + 15 minutes of Abs

Meal 1 @ 12:40

THE BREAKFAST

468 calories, 11.5g fat, 60.2g carbohydrates, 33.4g protein

PHOTO ACCIDENTALLY DELETED

Meal 2 @ 16:17
2 Ham and Cheese Sandwiches
525 calories, 15.1g fat, 70.9g carbohydrates, 34g protein

(Click on photo for full size)
________________________________________________

Meal 2.5
N.O. Shotgun
78 calories, 0g fat, 0g carbohydrates, 19.2g protein
PHOTO ACCIDENTALLY DELETED

Meal 3 @ 7:45
PWO Shake: Whey, Dextrose, Creatine (3g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
PHOTO ACCIDENTALLY DELETED

Meal 4 @ 20:53
2 Ham Sandwiches
400 calories, 5.4g fat, 69.4g carbohydrates, 26.2g protein

(Click on photo for full size)
________________________________________________

Meal 4.5 @ 21:35
Chocolate Oats with Blueberries and Almonds
341 calories, 11.4g fat, 53.7g carbohydrates, 10.6g protein

(Click on photo for full size)
________________________________________________

Meal 5 @ 23:21
Spicy Turkey Breast Wrap
253 calories, 7.7g fat, 15.4g carbohydrates, 31.8g protein

(Click on photo for full size)
________________________________________________

Meal 5.5 @ 23:39
BBQ Ham and Cheese Sandwich
325 calories, 10.1g fat, 40.2g carbohydrates, 21.9g protein

(Click on photo for full size)
________________________________________________

Meal 6 @ 0:23
THE BREAKFAST
493 calories, 13.5g fat, 61.6g carbohydrates, 34.3g protein

(Click on photo for full size)
________________________________________________

Daily totals: 3203 calories. 77.9g fat. 413g carbohydrates. 246.2g protein
Macro ratio:

Fat - 21%
Carbohydrates - 49%
Protein - 30%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 20 of Bulk - 8/4/09

2009-08-05T15:46:00.000-07:00

Workout: Chest and Back

Meal 1 @ 12:33

THE BREAKFAST (This is Oats, Almonds, Blueberries, Whey)

468 calories, 11.5g fat, 60.2g carbohydrates, 33.4g protein

(Click on photo for full size)

______________________________________

Meal 2 @ 15:07

2 Ham sandwiches

394 calories, 5.3g fat, 68.8g carbohydrates, 25.6g protein

(Click on photo for full size)

______________________________________

Pre Workout @ 15:18

Nutrex: Ignite

(Click on photo for full size)

______________________________________

Meal 3 @ 17:15

PWO Shake: Whey, Dextrose, Creatine (3g)

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

______________________________________

Meal 4 @ 18:55
Turkey Breast Sandwich (not pictured), Toast with PB
494 calories, 16.2g fat, 56.8g carbohydrates, 34.7g protein

(Click on photo for full size)
______________________________________

Meal 5 @ 21:06-20

Honey Roasted Turkey Breast Sandwich (with Sharp Cheddar), THE BREAKFAST
681 calories, 19.9g fat, 87g carbohydrates, 44.7g protein

(Click on photo for full size)
______________________________________

Meal 6 @ 23:31
Turkey Breast Sandwich with Mozzarella
293 calories, 6.4g fat, 34.5g carbohydrates, 25.2g protein

(Click on photo for full size)
______________________________________

Meal 7 @ 1:46
THE BREAKFAST (With SciVation Whey)
488 calories, 13.9g fat, 60.1g carbohydrates, 34.4g protein

(Click on photo for full size)
______________________________________

Body Stat Update:

Weight: 134.4

Daily totals: 3139 calories. 76.3g fat. 409g carbohydrates. 233g protein
Macro ratio:

Fat - 21%
Carbohydrates - 50%
Protein - 29%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 19 of Bulk - 8/3/09

2009-08-04T02:29:00.000-07:00

Workout: Shoulders and Triceps and Calves + 15 minutes of Abs

Meal 1 @ 12:25

Oats, Blueberries, Almonds, EAS Protein

470 calories, 11.5g fat, 60.7g carbohydrates, 33.5g protein

(Click on photo for full size)

_______________________________________

Meal 2 @ 15:17
2 sandwiches with an 1/2 an egg in each
487 calories, 10.4g fat, 70.6g carbohydrates, 34.2g protein

(Click on photo for full size)

_______________________________________

Meal 3 @ 16:35
Oats, Almonds, Blueberries
247 calories, 9g fat, 37.2g carbohydrates, 7.3g protein

(Click on photo for full size)

_______________________________________

Meal 3.5 @ 17:39
N.O. Shotgun
78 calories, 0g fat, 0g carbohydrates, 19.2g protein

(Click on photo for full size)

_______________________________________

Meal 4 @ 8:03
PWO Shake: Whey, Dextrose, Creatine (5g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

_______________________________________

Meal 5 @ 21:32
Chili and Cheese
451 calories, 13.8g fat, 49.8g carbohydrates, 33.6g protein

(Click on photo for full size)

_______________________________________

Meal 6 @ 22:47
Special K with Milk and EAS Protein
386 calories, .8g fat, 66.2g carbohydrates, 25.8g protein

(Click on photo for full size)
_______________________________________

Meal 6.5 @ 23:05
Toasted Ham and Cheese (sharp cheddar) Sandwich
289 calories, 10.8g fat, 34g carbohydrates, 17.5g protein

(Click on photo for full size)

_______________________________________

Meal 7 @ 0:30
Oats, Almonds, EAS Protein, Blueberries
474 calories, 13.1g fat, 58.9g carbohydrates, 33.4g protein

(Click on photo for full size)

_______________________________________

Daily totals: 3203 calories. 72.5g fat. 419g carbohydrates. 239.4g protein
Macro ratio:

Fat - 20%
Carbohydrates - 51%
Protein - 29%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 18 of Bulk - 8/2/09

2009-08-03T01:48:00.000-07:00

Non-Training Day

Calorie Update: 2950 on Non Training Days

Meal 1 @ 10:03

Oats, Blueberries, EAS Protein, Almonds

483 calories, 11.9g fat, 63.4g carbohydrates, 33.7g protein
Not Pictured

(Click on photo for full size)

____________________________________

Meal 2 @ 14:06

2 eggs in bread with Ham, 3 turkey sausages (not pictured)
474 calories, 20.1g fat, 36g carbohydrates, 38.4g protein

(Click on photo for full size)

____________________________________

Meal 3 @ 19:21

Chili with Cheese

476 calories, 15.4g fat, 49.8g carbohydrates, 35.8g protein

(Click on photo for full size)

_____________________________________

Meal 4 @ 21:05
Oats, EAS Protein, Almonds, Blueberries
463 calories, 12.9g fat, 56.8g carbohydrates, 33.1g protein

(Click on photo for full size)
_____________________________________

Meal 5 @ 22:35

2 Turkey Wraps with Cheese, Spinach and Salsa
478 calories, 12.7g fat, 36.1g carbohydrates, 58.6g protein

(Click on photo for full size)

_____________________________________

Meal 6 @ 23:05

Blueberry pancakes w/ syrup
588 calories, 27.7g fat, 38g carbohydrates, 46.3g protein

(Click on photo for full size)

_____________________________________

Daily totals: 2963 calories. 100.1g fat. 280.1g carbohydrates. 245.9g protein
Macro ratio:

Fat - 30%
Carbohydrates - 37%
Protein - 33%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 17 of Bulk - 8/1/09

2009-08-02T00:25:00.000-07:00

Workout: Legs and Bis + Light Ab Workout

NOTES:
- Creatine loading ended today. from now on i will be taking about 3-4g per day in my PWO Shake
- I will be weighing myself every week (next mesurement: 8/4/09)
- I will be getting body fat test every 2-2.5 weeks (next measurement: 8/4/09)

Meal 1 @ 8:19
Oats, Blueberries, EAS Protein, Almonds
XXX calories, XXg fat, XXg carbohydrates, XXg protein

(Click on photo for full size)
_______________________________

Meal 2 @ 11:46
2 Toasted Ham and Cheese Sandwiches
XXX calories, XXg fat, XXg carbohydrates, XXg protein

(Click on photo for full size)

_________________________________
Meal 3 @ 13:42

Oats, Blueberries, Creatine (5g)
XXX calories, XXg fat, XXg carbohydrates, XXg protein

(Click on photo for full size)

_________________________________
Meal 4 @ 17:05

Turkey Burger on Bread w/ Mozzarella Cheese and Ketchup, Blueberries (not pictured), Creatine (5g)
XXX calories, XXg fat, XXg carbohydrates, XXg protein

(Click on photo for full size)

_________________________________

Meal 4.5 @ 18:19
N.O. Shotgun
84 calories, 0g fat, 0g carbohydrates, XXg protein

(Click on photo for full size)

________________________________

Meal 5 @ 20:17
PWO Shake: Whey, Dextrose, Creatine (5g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

_________________________________

Meal 6 @ 21:42-22:22
Rice, Turkey Breast, Green Beans. Oats, Blueberries, Almonds, EAS Protein
XXX calories, XXg fat, XXg carbohydrates, XXg protein

(Click on photo for full size)

_________________________________

Meal 7 @ 23:26-54
New Protein Brownie with Blueberres, Special K with Blueberries, Cottage Cheese, and Peanut Butter
XXX calories, XXg fat, XXg carbohydrates, XXg protein

(Click on photo for full size)

_________________________________

Daily totals: 3414 calories. 73g fat. 437.9g carbohydrates. 276.5g protein
Macro ratio:

Fat - 19%
Carbohydrates - 50%
Protein - 31%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - FAIL
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

(NOTE: I woke up today about 4 hours earlier than usual, and picked blueberries for several hours, so that is my justification for the extra 200 calories on top of my regular 3200)

Day 16 of Bulk - 7/31/09

2009-08-01T02:43:00.000-07:00

Workout: Chest and Back + 15 minutes of Abs

Meal 1 @ 13:09

Oats, Blueberries, Almonds, EAS Protein, Creatine (5g)

481 calories, 11.7g fat, 63.3g carbohydrates, 33.6g protein

(Click on photo for full size)

______________________________________

Meal 2 @ 16:25

2 Toasted Ham and Cheese Sandwiches, Blueberries (not pictured), Creatine (5g)

498 calories, 8.6g fat, 79.1g carbohydrates, 35g protein

(Click on photo for full size)

______________________________________

Meal 3 @ 19:15-24

Turkey Burger on bread, Oats + Blueberries + EAS Protein

646 calories, 16.9g fat, 68.5g carbohydrates, 55.9g protein

(Click on photo for full size)

______________________________________

Meal 4 @ 21:05
Oats, Blueberries, Almonds, EAS Protein

309 calories, 9.4g fat, 40.1g carbohydrates, 18.7g protein

(Click on photo for full size)

______________________________________

Pre Workout @ 21:41
1 packet of Controlled Labs' White Flood

(Click on photo for full size)

______________________________________

Meal 5 @ 0:07
PWO Shake: Whey, Dextrose, Creatine (5g)

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

______________________________________

Meal 6 @ 0:41
Chili with Mozzarella Cheese

498 calories, 16.5g fat, 50.3g carbohydrates, 37.6g protein

(Click on photo for full size)

______________________________________

Meal 7 @ 1:48
Oats, Blueberries, Almonds, EAS Protein

509 calories, 13.7g fat, 65.4g carbohydrates, 34.4g protein

(Click on photo for full size)

______________________________________

Daily totals: 3201 calories. 79.2g fat. 407g carbohydrates. 238.6g protein
Macro ratio:

Fat - 22%
Carbohydrates - 49%
Protein - 29%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - FAIL
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

(NOTE: Today i got too much of my protein from non-whole food sources. Honestly this was because i was craving chocolate oatmeal throughout the day. I will try to have protein powder only at breakfast, PWO, and maybe at one other time in the day)

Day 15 of Bulk - 7/30/09

2009-07-31T13:20:00.000-07:00

Workout: Shoulders, Triceps, Calves

Calorie goal update:

3125 calorie goal today
Will be bumping up to 3200 tomorrow

Meal 1 @ 12:24

Oats, Blueberries, Almonds, EAS Premium Protein, Creatine (5g)

478 calories, 11.5g fat, 59.5g carbohydrates, 36.8g

(Click on photo for full size)

______________________________

Meal 2 @ 15:08

Ham and Cheese Sandwich (with spinach), Grilled Ham and Cheese Sandwich, Creatine (5g)

495 calories, 10.3g fat, 70.1g carbohydrates, 37.3g

(Click on photo for full size)

______________________________

Meal 3 @ 16:34

Oats, Blueberries, Almonds, EAS Premium Protein

315 calories, 7.1g fat, 42.9g carbohydrates, 22g

(Click on photo for full size)

______________________________

Meal 3.5 @ 17:20

N.O. Shotgun

78 calories, 0g fat, 0g carbohydrates, 19.2g

NOT PICTURED

Meal 4 @ 19:05

PWO Shake: Whey, Dextrose, Creatine (5g)

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g

NOT PICTURED

Meal 5 @ 20:24

2 Grilled Ham and Cheese Sandwiches

461 calories, 10.3g fat, 68.6g carbohydrates, 29.6g

(Click on photo for full size)

______________________________

Meal 6 @ 21:24-22:00

Egg on Toast, Oatmeal (with EAS Protein and Blueberries)

457 calories, 11.1g fat, 64.4g carbohydrates, 27.9g

(Click on photo for full size)

______________________________

Meal 7 @ 0:12

Semi-cooked Protein Brown with Blueberries, Cool Whip and Special K

522 calories, 19.6g fat, 39.6g carbohydrates, 46.9g

(Click on photo for full size)

______________________________

Daily totals: 3127 calories. 73.1g fat. 386.8g carbohydrates. 254.5g protein
Macro ratio:

Fat - 20%
Carbohydrates - 48%
Protein - 32%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 14 of Bulk - 7/29/09

2009-07-30T01:16:00.000-07:00

Workout: Legs + Biceps and 15 minutes of Abs

Meal 1 @ 12:11

Oats, Blueberries, Almonds, Whey, Creatine (5g)

460 calories, 12g fat, 59.3g carbohydrates, 32.2g protein

(Click on photo for full size)

___________________________

Meal 2 @ 15:21

2 Ham and Cheese Sandwiches

506 calories, 8.8g fat, 74.1g carbohydrates, 40.4g protein

(Click on photo for full size)

___________________________

Meal 3 @ 17:36

1 Ham Sandwich

221 calories, 3g fat, 36g carbohydrates, 16.2g protein

(Click on photo for full size)

___________________________

Meal 3.5 @ 18:34

N.O. Shotgun and IntrAbolic (sipped throughout workout)

99 calories, 0g fat, 1g carbohydrates, 22.3g protein

(Click on photo for full size)

___________________________

Meal 4 @ 20:35

PWO Shake: Whey, Dextrose, Creatine (5g)

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

___________________________

Meal 5 @ 21:32-40

Turkey Burger with Cheese and Bread, Special K

524 calories, 11.8g fat, 67.7g carbohydrates, 36.1g protein

(Click on photo for full size)

___________________________

Meal 6 @ 22:34
Oats, Blueberries and Peanut Butter

456 calories, 17.2g fat, 64.4g carbohydrates, 14.1g protein

(Click on photo for full size)

___________________________

Meal 7 @ 0:03
Semi-cooked Protein Brownie, Blueberries, Cool Whip

519 calories, 20.3g fat, 36.5g carbohydrates, 49.3g protein

(Click on photo for full size)

___________________________

Daily totals: 3107 calories. 76.4g fat. 380.7g carbohydrates. 245.6g protein
Macro ratio:

Fat - 22%
Carbohydrates - 48%
Protein - 31%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 13 of Bulk - 7/28/09

2009-07-29T00:55:00.000-07:00

Calorie goal update:

3100 on WO days (same ratio)

2875 on Non WO days (same ratio)

Workout: Chest + Back

Meal 1 @ 12:42

Oats, Blueberries, Almonds, Whey, Creatine (5g)

469 calories, 12.1g fat, 62.3g carbohydrates, 31.5g protein

(Click on photo for full size)

___________________________

Meal 2 @ 15:15

Toasted BBQ Ham and Cheese Sandwich, Green Beans, Creatine (5g)

350 calories, 6.7g fat, 48.9g carbohydrates, 26.3g protein

(Click on photo for full size)

___________________________

Meal 2.5 @ 17:04-28

1/2 Ham Sandwich, N.O. Shotgun

209 calories, 2g fat, 20g carbohydrates, 28.3g protein

(Click on photo for full size)

___________________________

Meal 3 @ 19:25

Post WO Shake: SciVation Whey, Dextrose, Creatine (5g)

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

___________________________

Meal 4 @ 20:40-58

Turkey Burger + 2 Slices Bread + Ketchup, Oats + Blueberries + Almonds + Whey

728 calories, 20.7g fat, 89.9g carbohydrates, 48.6g protein

(Click on photo for full size)

___________________________

Meal 5 @ 22:14-23

Ham and Cheese Sandwich, Honey Nut Bunches of Oats

532 calories, 9.7g fat, 84g carbohydrates, 29.7g protein

(Click on photo for full size)

___________________________

Meal 6 @ 23:34

Semi-cooked Protein Brownie with Blueberries and Cool Whip

496 calories, 20.6g fat, 32.1g carbohydrates, 48.4g protein

(Click on photo for full size--sorry for crappy quality)

___________________________

Daily totals: 3106 calories. 75g fat. 378.9g carbohydrates. 247.9g protein
Macro ratio:

Fat - 21%
Carbohydrates - 48%
Protein - 31%

Body Stat Update:

Weight: 133.3 lbs - Next Weight Check: 8/7/09
Next B.F.% Check: 8/7/09

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep the previous night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) -FAIL

(NOTE: I will be loading creatine for 5 days at 15g a day--not including the creatine in VPX's NO SHOTGUN. From then on i will be taking ~3-4g per day)

Day 12 of Bulk - 7/27/09

2009-07-28T01:53:00.000-07:00

Workout: Shoulders and Triceps + 15 minutes of Abs

Meal 1 @ 12:59

Oats, blueberries, almonds, whey

484 calories, 12.1g fat, 65.1g carbohydrates, 32.7g protein

(Click on photo for full size)

___________________________

Meal 2 @ 16:06

Toasted Ham and cheese sandwich, green beans, APEX cookie (not pictured)

549 calories, 13g fat, 76.8g carbohydrates, 39.2g protein

(Click on photo for full size)

___________________________

Meal 2.5 @ 18:19

N.O. Shotgun, Flatout Flatbread (not pictured)

172 calories, 2.4g fat, 16g carbohydrates, 27.7g protein

(Click on photo for full size)

___________________________

Meal 3 @ 20:15

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

___________________________

Meal 4 @ 21:38

Toasted Tuna Sandwich, Green Beans, Honey Bunches of Oats + extra almonds

637 calories, 14.2g fat, 92g carbohydrates, 38.7g protein

(Click on photo for full size)

___________________________

Meal 5 @ 22:50

Oats, blueberries, protein powder (SciVation and EAS)

325 calories, 5.7g fat, 42.8g carbohydrates, 27.4g protein

(Click on photo for full size)

___________________________

Meal 6 @ 23:52

Semi-cooked Protein brownie with blueberries and Cool Whip

551 calories, 21.3g fat, 38.4g carbohydrates, 53.9g protein

(Click on photo for full size)

___________________________

Daily totals: 3023 calories. 71.6g fat. 368.7g carbohydrates. 254.3g protein

Macro ratio:

Fat - 21%
Carbohydrates - 47%
Protein - 32%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep per night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 11 of Bulk - 7/26/09

2009-07-27T01:23:00.000-07:00

Non-training day

Meal 1 @ 10:34

Oats, blueberries, almonds, whey

477 calories, 12.9g fat, 61.7g carbohydrates, 32.5g protein

(Click on photo for full size)

___________________________

Meal 2 @ 13:59

Toasted ham and cheese sandwich, green beans, almonds (not pictured)

509 calories, 22.3g fat, 51.3g carbohydrates, 31.9g protein

(Click on photo for full size)

___________________________

Meal 3 @ 17:19

Toasted ham and cheese sandwich, green beans

341 calories, 7g fat, 45.2g carbohydrates, 27.1g protein

(Click on photo for full size)

___________________________

Meal 4 @ 20:32

2 Turkey burgers on 2 slices of bread (1 BBQ and 1 with ketchup)

488 calories, 6.8g fat, 43.9g carbohydrates, 57.3g protein

(Click on photo for full size)

___________________________

Meal 5 @ 21:05

Cottage cheese wth EAS protein, blueberries and peanut butter. oatmeal with almonds and blueberries

506 calories, 18.6g fat, 57.8g carbohydrates, 48.9g protein

(Click on photo for full size)

___________________________

Meal 6 @ 22:53

Semi-cooked protein brownie with blueberries and Cool Whip

503 calories, 20.7g fat, 33.7g carbohydrates, 48.4g protein

(Click on photo for full size)

___________________________

Daily totals: 2825 calories. 88.3g fat. 293.7g carbohydrates. 246.1g protein
Macro ratio:

Fat - 27%
Carbohydrates - 40%
Protein - 33%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep per night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

My Supplement stack as of Tuesday, 7/28/09 will be the following:

SciVation Whey (will be replaced with MGN's Whey next order)
Higher Power Once Daily Multi-V
Higher Power Micronized Creatine
VPX N.O. Shotgun (will be replaced with Higher Power AAKG Powder--gotta save money!)

(NOTE: As a reminder, my goal for non-trainng days is 2800 calories, with a goal ratio of 30/40/30.)

Day 10 of Bulk - 7/25/09

2009-07-25T20:16:00.000-07:00

Workout: Legs + Biceps

Meal 1 @ 8:16

Oats, Blueberries, Almonds, EAS Premium Protein

448 calories, 10.7g fat, 57.7g carbohydrates, 32.7g protein

(Click on photo for full size)

___________________________

Meal 1.5 @ 9:38

N.O. Shotgun

76 calories, 0g fat, 0g carbohydrates, 18.8g protein

(Click on photo for full size)

___________________________

Meal 2 @ 11:16 (Meal consumed at different time than time stamp)

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

___________________________

Meal 3 @ 12:19

Toasted ham and cheese sandwich on oatbread, 1 addition slice (not pictured)

368 calories, 8g fat, 55.7g carbohydrates, 20.8g protein

(Click on photo for full size)

___________________________

Meal 4 @ 15:18

Sausage McBread (not a McDonalds product, shown w/o top slice of bread)

348 calories, 12.4g fat, 36.9g carbohydrates, 23.2g protein

(Click on photo for full size)

___________________________

Meal 5 @ 18:21

Flatbread quesadilla, Oatmeal with blueberries and SciVation Whey

439 calories, 11.8g fat, 54.5g carbohydrates, 35.2g protein

(Click on photo for full size)

___________________________

Meal 6 @ 21:26-47
Brown rice, ham, green beans, and sour cream on top, flatbread quesadilla

493 calories, 9.5g fat, 77.7g carbohydrates, 29.8g protein

(Click on photo for full size)

___________________________

Meal 7 @ 23:XX
Uncooked protein brownie, tons of blueberries, cool whip

520 calories, 20.9g fat, 37.8g carbohydrates, 48.6g protein

(Click on photo for full size)
___________________________

Daily totals: 3012 calories. 76.4g fat. 361.9g carbohydrates. 243.9g protein
Macro ratio:

Fat - 22%
Carbohydrates - 47%
Protein - 31%

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep per night - FAIL
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) -FAIL

Day 9 of Bulk - 7/24/09

2009-07-25T00:58:00.000-07:00

Workout: Chest + Back + 15 minutes of Abs

Meal 1 @ 13:14

Oats, blueberries, SciVation Whey, Almonds

484 calories, 13.1g fat, 64.4g carbohydrates, 31.2g protein

(Click on photo for full size)

___________________________

Meal 1.5 @ 14:05

Oats, EAS Premium Protein

260 calories, 4.7g fat, 34.2g carbohydrates, 20.9g protein

(Click on photo for full size)

___________________________

Meal 2 @ 15:26

N.O. Shotgun

73 calories, 0g fat, 0g carbohydrates, 17.9g protein

(Click on photo for full size)

___________________________

Meal 3 @ 17:39

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 34.9g carbohydrates, 34.9g protein

(Click on photo for full size)

___________________________

Meal 4 @ 18:35

Flatbread quesedilla, oatmeal with craisins and blueberries

510 calories, 13.6g fat, 78.3g carbohydrates, 30.1g protein

(Click on photo for full size)

___________________________

Meal 5 @ 22:31 & 23:03
Chili, Honey Bunches of Oats and Milk

841 calories, 20.4g fat, 116.3g carbohydrates, 48.7g protein

(Click on photo for full size)
___________________________

Meal 6 @ 0:21
Protein Brownie covered in Cool Whip, chopped strawberries, and a crushed sugar cone
517 calories, 19.7g fat, 35.3g carbohydrates, 48.5g protein

(Click on photo for full size)

___________________________

Daily totals: 3007 calories. 74.5g fat. 370g carbohydrates. 232.2g protein
Macro ratio:

Fat - 22%
Carbohydrates - 48%
Protein - 30%

Body Stat Update:

(NOTE:I measured my weight everyday, which I will no longer be doing)

Dail Bulking Goals:

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep per night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - FAIL

(NOTE: My order of Micronized Creatine Monohydrate (by Higher Power) shipped last night. I will weigh myself the day the creatine arrives, but before i have taken any--all weight measurement will be done in the mornings immediately after waking up. I will weigh myself every 1.5 weeks, and i will get a body fat test every 3 weeks. Graphs will be posted at every measurement.)

Day 8 of Bulk - 7/23/09

2009-07-24T01:08:00.000-07:00

Workout: Shoulders + Triceps

Meal 1 @ 13:00

Oats, blueberries, almonds, SciVation Whey

461 calories, 11.5g fat, 63.2g carbohydrates, 29.8g protein

(Click on photo for full size)

___________________________

Meal 2 @ 15:18

Cous Cous, green beans, ham, cheese and hotsauce. Blueberries (not pictured)

420 calories, 5.2g fat, 68.4g carbohydrates, 24g protein

(Click on photo for full size)

___________________________

Meal 3 @ 17:33-46

BBQ ham and cheese sandwich, APEX cookie

495 calories, 10.8g fat, 74.5g carbohydrates, 29.3g protein

(Click on photo for full size)

___________________________

Meal 3.5 @ 19:07

N.O. Shotgun

78 calories, 0g fat, 0g carbohydrates, 19.2g protein

(Click on photo for full size)

___________________________

Meal 4 @ 20:45

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

___________________________

Meal 5 @ 22:13

BBQ ham and cheese sandwich

444 calories, 6.8g fat, 65.5g carbohydrates, 30.3g protein

(Click on photo for full size)

___________________________

Meal 5.5 @ 22:40

Honey Bunches of Oats with milk, blueberries

316 calories, 4.2g fat, 57.5g carbohydrates, 12.3g protein

(Click on photo for full size)

___________________________

Meal 6 @ 0:05

Protein brownie (cool whip and chocolate chips not pictured)

470 calories, 23g fat, 17.5g carbohydrates, 50.8g protein

(Click on photo for full size)

___________________________

Daily totals: 3006 calories. 64.6g fat. 388.2g carbohydrates. 230.6g protein
Macro ratio:

Fat - 19%
Carbohydrates - 51%
Protein - 30%

Dail Bulking Goals:

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep per night - PASS
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - PASS

Day 7 of Bulk - 7/22/09

2009-07-22T18:01:00.000-07:00

Workout: Legs + biceps + 15 minutes of abs

Meal 1 @ 13:00
Oatmeal, blueberries, almonds, whey, 1 slice of whole wheat bread
614 calories, 15.1g fat, 84.9g carbohydrates, 39.1g protein
(Click on photo for full size)
___________________________

Meal 1.5 @ 15:10
VPX N.O. Shotgun
79 calories, 0g fat, 0g carbohydrates, 19.6g protein
(Click on photo for full size)
___________________________

Meal 2 @ 17:19
PWO Shake: SciVation Whey, Dextrose
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
(Click on photo for full size)
___________________________

Meal 3 @ 18:17-40
Oatmeal with blueberries and almonds, 1/2 grilled cheese sandwich
553 calories, 16.5g fat, 82.8g carbohydrates, 22.7g protein

(Click on photos for full size)

___________________________

Meal 4 @ 20:24
Turkey Sandwich
418 calories, 6.4g fat, 55.3g carbohydrates, 32.8g protein

(Click on photo for full size)

___________________________

Meal 4.5 @ 20:53
Honey bunches of Oats with milk
261 calories, 3.3g fat, 45.8g carbohydrates, 11.6g protein
(Click on photo for full size)
___________________________

Meal 5 @ 22:19
Mini Cake
225 calories, 8.3g fat, 20g carbohydrates, 17.4g protein
(Click on photo for full size)
___________________________

Meal 6 @ 0:32
Chocolate pancakes with CoolWhip
504 calories, 28.6g fat, 22.5g carbohydrates, 36.7g protein
(Click on photo for full size)
___________________________

Meal 7 @ 1:23
SciVation Whey in water, 1 slice ham
106 calories, 1.9g fat, 1.7g carbohydrates, 20.5g protein
NO PHOTO
___________________________

Daily totals: 3083 calories. 83.2g fat. 354.6g carbohydrates. 235.4g protein
Macro ratio:

Fat - 24%
Carbohydrates - 46%
Protein - 30%

Dail Bulking Goals:

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep per night - FAIL - About 7.5 hours
Sleep no later than 12:00 - PASS
Minimize carbohydrates in my last meal of the day (below 20) - PASS

(NOTE: to get closer numbers with my macros goal, I will be attempting to make minor adjustments in every meal--adjustments meaning decreasing fats, and replacing those calories with carbohydrates)

Day 6 of Bulk - 7/21/09

2009-07-21T14:55:00.000-07:00

Workout: Chest + Back

Meal 1 @ 14:03
Oatmeal, blueberries, almonds, whey
450 calories, 13.2g fat, 56.3g carbohydrates, 30.3g protein(Click on photo for full size)
___________________________

Meal 2 @ 15:52
Grilled ham and cheese sandwich
338 calories, 6.8g fat, 47.6g carbohydrates, 20.6g protein
(Click on photo for full size)
___________________________

Meal 3 @ 17:24
Cous cous, turkey breast, almonds, green beans
413 calories, 8.1g fat, 51.2g carbohydrates, 31.5g protein
(Click on photo for full size)
___________________________

Meal 3.5 @ 19:18
Preworkout: N.O. SHOTGUN
71 calories, 0g fat, 0g carbohydrates, 17.5g protein(Click on photo for full size)
___________________________

Meal 4 @ 21:20
Post workout shake: SciVation Whey, Dextrose
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
(Click on photo for full size)
___________________________

Meal 5 @ 22:30
Grill turkey and ham sandwich
447 calories, 8.1g fat, 52.6g carbohydrates, 36.8g protein(Click on photo for full size)
___________________________

Meal 5.5 @ 23:05
Honey bunches of oats, blueberries, milk, 1 slice bread (not pictured)
427 calories, 5.1g fat, 78.2g carbohydrates, 18g protein(Click on photo for full size)
___________________________

Meal 6 @ 0:59
Pancakes with cool whip, cheese (not pictured)
483 calories, 31g fat, 14.3g carbohydrates, 46.9g protein
(Click on photo for full size)
___________________________

Daily totals: 3000 calories. 75.5g fat. 341.8g carbohydrates. 236.6g protein
Macro ratio:

Fat - 23%
Carbohydrates - 46%
Protein - 32%

Dail Bulking Goals:

Drink at least 1 gallon of water each day - PASS
Get within 5% of my macro-ratio goals - PASS
Get at least 8 hours of sleep per night - PASS
Sleep no later than 12:00 - FAIL
Minimize carbohydrates in my last meal of the day (below 20) - PASS

Daily Bulking Goals

2009-07-21T14:43:00.000-07:00

Daily Bulking Goals:

Drink at least 1 gallon of water each day
Get within 5% of my macro-ratio goals
Get at least 8 hours of sleep per night
Sleep no later than 12:00
Minimize carbohydrates in my last meal of the day (below 20)

(NOTE: From now on, all daily log's will include a checklist of my Daily Bulking Goals near the daily totals)

Day 5 of Bulk - 7/20/09

2009-07-20T12:56:00.000-07:00

Workout: Shoulders + 20 minutes of abs

Meal 1 @ 12:21
Oatmeal, blueberries, almonds, SciVation Whey
452 calories, 13.3g fat. 56.3g carbohydrates, 30.7g protein
(Click on picture for full size)
_____________________________

Meal 2 @ 14:31
Grilled ham and cheese sandwich
380 calories, 7.5g fat. 54.4g carbohydrates, 22.7g protein
(Click on picture for full size)
_____________________________

Meal 3 (Pre Workout) @ 16:47
Oatmeal, blueberries, almonds, EAS Premium Protein, green beans (definitely separate!)
348 calories, 10.7g fat, 44.9g carbohydrates, 21.1g protein
(Click on picture for full size)
_____________________________

Meal 3.5 @ 17:23
VPX N.O. Shotgun
81 calories, 0g fat, 0g carbohydrates, 20g protein(Click on picture for full size)
_____________________________

Meal 4 @ 19:38 (Photo taken later)
Post-workout shake: SciVation Whey, Dextrose
303 calories, 3.2g fat, 36.6g carbohydrates, 34.9g protein(Click on picture for full size)
_____________________________

Meal 5 @ 21:08
Grilled ham and cheese sandwich, NuGo bar (not pictured)
563 calories, 10.8g fat, 80.2g carbohydrates, 34g protein(Click on picture for full size)
_____________________________

Meal 6 @ 23:15
Cereal, blueberries, strawberries, yogurt, oats
376 calories, 4.9g fat, 68.2g carbohydrates, 15.6g protein(Click on picture for full size)
_____________________________

Meal 7 @ 1:00
KETO* pancakes with cool whip
482 calories, 27.6g fat, 15.6g carbohydrates, 42.5g protein

(Click on picture for full size)

*(I usually never touch keto recipes, but since it was late, I decided to minimize carbs)

_____________________________

Daily totals: 2984calories. 77.9g fat. 356.2g carbohydrates. 221.5g protein
Macro ratio:

Fat - 23%
Carbohydrates - 29%
Protein - 47%

Drank over 1 gallon of water:

(NOTE: I was unable to take a picture of my actual post workout shake, but in the future i will try to take a photo using my camera phone.)

Day 4 of bulk - 7/19/09

2009-07-19T01:07:00.000-07:00

Non-workout day.

Woke up really late today--was up until 3:00 last night.

Meal 1 @ 13:48
Oatmeal with blueberries, almonds, vanilla whey
425 calories, 14.3g fat, 45.2g carbohydrates, 32.7g
(Click on picture for full size)
_________________________________

meal 2 @ 16:33
Grilled Turkey Sandwich
430 Calories, 5g fat, 56.4g carbohydrates, 36.2g protein
(click on picture for full size)
_________________________________

Meal 3 @ 19:25
Protein Pancake, Flatbread (not pictured)
324 Calories, 16.5g fat, 20.5g carbohydrates, 30g protein
(Click on picture for full size)
_________________________________

Meal 3.5 @ 20:10
Rice, green beens, turkey, hot sauce
319 calories, 2.9g fat, 57.4g carbohydrates, 15.9g protein
(Click on photo for full size)
_________________________________

Meal 4 @ 21:05
Honey Nut Bunches of Oats, Blueberries, EAS premium protein, milk
341 Calories, 4.4g fat, 52.1g carbohydrates, 23.2g protein
(Click on photo for full size)
_________________________________

Meal 5 @ 21:52
Honey Nut Bunches of Oats + Milk, Protein Pancakes (2)
742 Calories, 31.4g fat, 61g carbohydrates, 54.2g protein
(click on picture for full size)
_________________________________

Meal 6 @ 23:44
Scivation "No Carb" Brownie
390 calories, 19.7g fat, 7.9g carbohydrates, 47.8g protein
(Click on picture for full size)
_________________________________

Daily totals: 2972calories. 94.1g fat. 300.6g carbohydrates. 240g protein
Macro ratio:

Fat - 28%
Carbohydrates - 40%
Protein - 32%

Drank over 1 gallon of water:

NOTE: I ate about 3000 calories today, which i felt was a bit much for a non-training day, so in the future i will strive for 2800 calories on non-training days.

Bulk Journal Introduction

2009-07-19T00:31:00.000-07:00

What I will be doing:

Recording meal times, and nutritional info of each meal and the total day
taking a picture of each meal (with my digital camera whenever possible)
Noting the day's workout.

How i will track my intake:

Using the nutritional info of each food item
measuring the food using a digital scale. This saves measuring tools (cups, tablespoons etc.), and gives more accurate data.
checking sites like the daily plate to get a good estimate of what i just ate.
Guessing (if steps 2-3 dont apply)

What am I going for?

3000 calories per workout day. Macro ratio goal: 50% carbs, 30% protein, 20% fats
2800* calories per non-workout day. Macro ratio goal: 40% carbs, 30% protein, 30% fats

*On day 4 i went for 3000 calories, but i have decided that 3000 is too much for a non-training day.
What program i will use to log all meals:

The Ipod Touch Application Lose it!. This application allows me to enter my own foods. Lose It! automatically rounds nutritional info to the 10th of a gram. Since the FDA rounds nutritional info on packages, and this program rounds, and measuring might be slightly off, all the macros might not add exactly up to what the given total is (and the percentages may add up to 101%) (but when plugged in, most time it was off by no more than 2-5%, which is not a problem at all).

What a (short) day would look like:

Day 1 of bulk - 7/18/09
Workout: Chest/Back

Meal 1 @ 20:38
Oatmeal + blueberries and cinnamon
(Click on photo for full size)
________________________________________

Daily totals: 223 calories. 4.2g fat. 41.6g carbohydrates. 6.3g protein
Macro ratio:

Fat - 17%
Carbohydrates - 73%
Protein - 11%