Food Log
*Meal #1 - 9:15 AM *1/2 cup Rolled Oats + 16 oz. skim milk /w 1 scoop whey protein 40g Pro 59g Carb 4.5g Fat 490 calories
*Meal #2 - 11:39 AM *Ramen noodles + 1 can sardine in pure olive oil 36g Pro 72g Carb 42g Fat 828 Calories
*Meal #3 - 1:45 PM *Diner Bacon Cheeseburger Salad
I am making another attempt at trying to keep track of what I eat. I think now more than ever is the most appropriate time to start doing this because I feel I have reached the point where I can intuitively know if I'm eating enough and not eating enough and see immediate results from it. By keeping a log and tracking what I consume daily, I think I'll have an even better grasp of the results of my performance in the gym (good / bad workout) and I can better gauge if I am consuming too much or too little. My weight has for the better part of the last 2 months, plateaued around ~177-180 lbs. My new bulk goal for the next 3 months is trying to get my weight up to 185 - 190 lbs with < 18% body fat.
I haven't been eating as much as I want to because I've definitely gained a bit more than I want to in body fat and so I've reduced my caloric intake. To get to my new bulk goal, caloric excess is a must. Therefore, in order to offset excessive fat gain, I'm going to introduce HIIT post workout. In addition, I'm going to start doing some conditioning through boxing once a week.
*Meal 1a: *9:00 AM - 12 oz. skim milk /w 1 scoop whey protein 30g Pro 27g Carb 1g Fat Total kCal: 300
*Meal 1b: *11:30 AM - 1/2 cup Thick Rolled Oats /w 1/4 cup milk 9g Pro 35g Carb 5.5g Fat Total kCal: 226.5
*Meal 2: *1:30 PM - Dragon Roll (12 pieces) /w 1 cup miso soup 14.4g Pro 66g Carb 24g Fat Total kCal: 540
*Meal 3: *3:30 PM - 2 cups Spring Mix Salad /w 1 can sardine in extra virgin olive oil 46g Pro 40g Carb 20g Fat Total kCal: 442
*Meal 4: *7:30 PM - 2 small chicken breasts + 2 cups skim milk 47.6g Pro 24g Carb 20g Fat Total kCal: 496
*Meal 5: *9:30 PM - 8 shrimp + 1 plate cooked rice 11.76g Pro 24g Carb 1g Fat Total kCal: 161
*Totals: *Protein: 158.76g (29.6%) Carb: 216g (40.3%) Fat: 71.5g (30.1%) Calories: 2142.54
Squats were not bad, had a bit of pain afterwards, but I think the pain from my previous day of deadlifts carried over. Bench felt pretty weak today, I couldn't get a proper form on it. My last set was the best of all the worksets; this was the case because I felt I used more of my lats. Rows were very difficult, again my back was in a bit of pain from the deadlifts the previous day. Level 3 core exercises were more difficult than I expected; I didn't have much endurance. HIIT was very easy.
Squats:
2 x 5 x Bar 5 x 155 3 x 175 2 x 195 3 x 5 x 210
Bench:
2 x 5 x Bar 5 x 85 3 x 105 2 x 125 5/4/4 x 145
Rows:
5 x 135 5/4/2 x 165
Accessories:
13/7/4 x BW Dips
Core level 3: Decline board leg thrusts – 2 x 8 Lying leg thrusts – 2 x 10 Reverse crunches – 1 x 10 Ab scissors – 1 x 8 Stability ball hip flexion – 1 x 12 Ab bicycles – 1 x 30 Stability ball crunches – 1 x 12 Alternating crunches – 1 x 20 Stability ball plank holds – 1 x 45-60 seconds Abdominal vacuums
5 min. HIIT: 3-4 min. warm-up I1 - 7mph, 1 min. I2 - 4mph, 1.5 min. I3 - 8mph, 1 min. I4 - 4mph, 1.5 min. 3-4 min. warm-down