Weight Gain Journal (Added Pictures)

[lemo]

Hey, okay so I am planning on keeping a journal of what I eat and how I train. Basically I have been on and off eating and training.

Here are my stats:

Age: 18
Height: 6'8''
Weight: 200lbs
Goal Weight: 215lbs
I dont really gain fat that easily, so fat isnt a huge concern.

I am going to try to get ON's Serious Mass weight gainer this week. So I consider this week an entry to my diet week, Im going to try and get 3800-4000 cal a day. I dont know how much I got today, but tomorrow I'll keep better track.

Todays meals:

Meal 1 (Shake):
2 cups of Milk (2%)
1 scoop of ON 100% Whey
2 Huge tablespoons of Peanut Butter
1 Banana
1/2 cup Regular Oatmeal

Meal 2 (Sandwich):
1 Whole Grain Bagel
Lots of Deli Turkey
Letuce
Mustard
Little bit of cheese
Salad and Ranch Dressing

Meal 3:
2 Chicken Breasts
1 Salad and Ranch Dressing

Meal 4:
Pork
Rice
Beans
Green Beans

Meal 5 (Pre-workout):
1 Whole grain bagel
2 tablespoons of peanut butter

Meal 6 (Post-workout):
2 cups water
2 scoops ON 100% Whey
1/2 cup of Carbo Gain
5g Glutamine

Meal 7:
Peanut Butter Sandwich
1 cup milk (2%)
1 scoop ON 100% Whey

ZMA 30 minutes before sleep

Feel free to comment <font color="blue"> </font>

[nozzle]

Since fat gain doesn't seem to be a concern, I won't comment on the rest of your meals, but you should lose the fat and milk in your first meal.

Your body is in a catabolic state from fasting all night so you want to get some nutrients to it as fast as possible. Fats and milk slow digestion considerably so you're not becoming anabolic as fast your body needs.

You could maybe just have a whey protein shake as soon as you wake up and then have the other stuff 30-60 minutes later.

Good luck on your bulk and welcome to ABC!! [img]/forum/images/graemlins/smile.gif[/img]

[lemo]

Okay, Ill try just the protein and water as soon as I wake up and then about an hour later Ill have the rest, plus more. Thanks for replying so fast.

[ZachE84]

I'd suggest counting the calories and brekaign them down into macros. Fromt he looks fo it, you're lacking carbs.

Plus, get some dextrose for PWO. Read the Window of Opportunity under the nutrition tab.

[lemo]

Todays Workout:

Chest:
Flat Bench Press (Barbell):
10x135
8x185
7x185
6x185

Flat Bench Press (Dumbell):
10x50s
8x50s
8x50s

Incline Bench Press (Barbell):
10x135
8x135
7x135
5x135

Bentover Cable Flies:
10x40
10x50
8x50
7x50

Cable Flies (Upper Chest):
10x35
10x35
9x35
8x35

[lemo]

What could I use for Dextrose in my PWO shake?

P.S. I'll post pictures tomorrow.

[ZachE84]

Dextrose comes in supplement form. You can get it from supplementdirect.com

19 sets for chest is a little much...

[lemo]

Okay I didnt post yesterday diet. I was laggin on calories only got about 3000, which I am definitely not doing again today.

Yesterdays Workout:
Back:

Wide grip pulldowns:
120x10
120x9
120x8
120x8

Medium Grip Pulldowns: (palms facing in)
110x10
110x10
110x8

Medium Grip Seated Rows:
130x10
130x9 + 5sec. still gripping rest + 1
130x8
120x9

Bentover Rows:
80x8
80x8

[XxTmL]

Good luck on ur bulk.

For breakfast, why not have the whey right when you wake up then eat the rest 30 mins later or when your done getting ready. Two tbspns of natty pb will slow down absorbtion a lot along with the milk

[lemo]

Thanks guys. Yesterday was a rest day, I ate alot although didnt really keep track, it was pretty close to 3700 calories Id say. Didnt go to gym, just decided for a much need rest day.

I just woke up and had my whey, and now Im waiting a bit to go have the rest of my breakfast. (PB, eggs, cottage cheese, whole grain bread, milk and cereal)

And I think Im gonna workout shoulders/traps today, I'll post how it went later.