Time To Add Some Lean Mass!! My Log

[termik1983]

Hey everyone, im new to this thread so i jst want to start off by saying hi and that im excited to join team scivation. I've always been a fan of bodybuilding and fitness itself. Throughout the years, ive been up and down with my diet. I went from being a scrawny 125lber graduating from high school n 5 years later to a ballooned uped 230lber who ate junks from fast food to cookies etc. Ill admit even though i was a strong guy @ 230lbs the weight was just too much for me to carry and i looked like a fat @SS! So i decided to go and hire a nutritionist to help me w/my diet and 4 months later i went down to being 180lbs w/10%-11%bf. I took my knowledge that i learned from the nutrition program and maintained a 175-180lb weight frame for over a year now. I am currently 178lbs @ 9% bf. My current long term goal is to add as much lean mass as i can for 9 months and cut down my bodyfat n go on a precontest diet for 6 months. My short term goal is to gain some strength back and add lean mass by 9 months and I KNOW WITH THE HELP OF SCIVATION TEAM ESP. DEREK I WILL ACHIEVE MY GOALS. Below i will post some of my fat pics and current pics and later on my log ill update u w/current pics. Again i thank you all for welcoming me to the team and feel free to hit me up n msg me w/any comments im always willing to listen and gain knowledge from all of you. thanks!

before @ 230lbs

currently @ 178lbs

back picture

[termik1983]

My diet starts Monday 8/11/08

Diet plan on workout days:
MEAL 1:
5egg whites
3 whole eggs
2 tbsp raisins
1/4 cup oatmeal
1 tsp honey
8oz skim milk

Meal 2:
4oz chxn breast
6 tsp of peanut butter or 18 almonds
2.25 oz banana or 1/2 a grapefruit
1/2 cup brown rice

Meal 3:
5oz chx breast
cooked in 6 tsp olive oil
1 cup steamed brocolli
2/3 cup brown rice

Meal 4:
40g whey protein
6 tsp peanut butter
1 cup brocolli
1 slice whole wheat bread
1tsp sugar free jam

Meal 5:
5oz chx breast or 5oz top round steak
3 tsp olive oil
1 cup brocolli
1/3 cup brown rice

Meal 6:
40g whey protein
6 tsp peanut butter
8oz steamed asparagus or 1 cup brocolli

MEALS ON NON WORKOUT DAYS
Meal 1:
8 egg whites
1 tbsp raisins
1/2 cup oatmeal
1 tsp honey
8 oz skim milk
6 tsp peanut butter

Meal 2:
4oz chixn breast or 1 1/4 scoop of whey
4 tsp peanut butter
1 banana
1/4 cup oatmeal

Meal 3:
4oz chixn breast
cooked in 4tsp olive oil
1/2 cup steamed brocolli
2/3 cup brown rice

Meal 4:
4oz chxn breast
4 tsp olive oil
1/2 cup steamed brocolli
1/3 cup brown rice

Meal 5:
40 g whey protein
4 tsp peanut butter
1 1/2 cup of greens

Meal 6:
3 oz chxn breast
2 tsp olive oil
1/2 cup brocolli


Supplements:
Multi Vitamins on Meals 1 and 4 serving size 1
Fish oil on all Meals serving size 1
Max CLA on Meals 2 4 and 6
ZMA before sleep

Pre workout supplements:
2 scoops Vaso Charge + 2 scoops Xtend 15-30 min b4 workout
During Workout:
4 scoops of Xtend

Pre-Workout Meal is 75-90 min before workout
Post- Workout Meal is 30-45 min after training

* Basically, My workout will be Monday, Wed, Fri and Saturday and for the first 4 wks will start phase 1 of the Tri-Phase. ( Ill post this up on Monday)

Cardio will be done lightly 30 min on non workout days.

GOAL IS TO GAIN LEAN MUSCLE MASS!!!!!!!!

[bbqwizard]

Game On! Welcome bro!

phillip

[termik1983]

Originally Posted by bbqwizard

Game On! Welcome bro!

phillip

thanks bro!

[termik1983]

Today is my start of my lean mass diet n triphase program.

MEAL 1:
5egg whites
3 whole eggs
2 tbsp raisins
1/4 cup oatmeal
1 tsp honey
8oz skim milk

-fish oil
-multi vit

Meal 2:
sludge
1 1/2 scoop of whey
2 tbsp peanut butter
1/4 cup blueberries

-fish oil

Pre workout
-2 scoops Xtend 15 min b4 gym

Workout SEssion 1 (Chest n Delts)
-4 scoops Scivation Xtend
time in 12:15

-Bench Press
warm up set:

135 x 10
135 x 10
185 x 6
225 x 1

work set:
set 1: 245 x 7
set 2: 255 x 6

Incline Barbell Press
set 1: 185 x 7
set 2: 185 x 7

BW DIPS:
set 1: BW x 15
set 2: BW x 15

Dumbell Press:
set 1: 70 x 8
set 2: 70 x 8

Side Lateral Raise
set 1: 25 x 10
set 2: 25 x 10

time out: 1:04pm

Goal Next week:
Bench Press: 3 sets of 245 x 6-8
Incline Bench:3 sets of 185 x 8
Dumbell Press:3 sets of 75 x 8 or 70 x 10? *any suggestions?*
Side Lat raise:3 sets of 30 x 10

Meal 3: ate at 1:40
5 oz chicken brst
4 tsp of olive oil
1 cup green beans
2/3 cup brown rice

Im off to work in about 30 min sooo...Packed me Meal 4 and 5 and 6 later when i get home. ILL BE POSTING.

ANY SUGGESTIONS FOR A GOOD MEAL THAT EQUAL TO 40G OF CARBS/30G P AND 15 G OF FAT THATS EASY TO CARRY SO I CAN SUBSTITUTE IT FOR MEAL 4. PLEASE LEMME KNOW.

I WAS THINKIN BOUT MUSCLE MILK + A BANANA??

K OFF TO WORK ILL BE BACK @ NIGHT

[termik1983]

Meal 4:
4oz chixen breast
2/3 brown rice
1 cup mix veggies
1 fish oil
1 multi vitamin

Meal 5:
Muscle Milk
1/4 cup of blueberries

Meal 6:
4oz chicken breast
3tsp olive oil
1 cup green beans

Felt good today. A lil messy w/the hours..i ate sometimes every 2 1/2 then next meal 3 hours den the followin meal 3 1/2 hours..etc.

Goal tomorrow n this whole week is to precisely eat at every 3 hours.

3 jars of Xtend and 1 Vasocharge on the way to my door in 2 days.

[Frank777]

Nice log man, Ill be checking back to see how your progress goes.

[bill_finkbiner]

Here's your meal 4 substitute. First thing is to drop the Muscle Milk once you've finished it. Pick up some Scivation Whey. It's only $65.00 for 10 pounds at Bodybuilding.com.

Use 1 3/4 scoops Scivation Whey
How ever much oatmeal is 40gC
2tblsp PB

Start with the Whey and PB. Mix in enough water to make it into a runny pudding and then mix in the oatmeal. It's like eating a huge candy bar.

[termik1983]

Originally Posted by bill_finkbiner

Here's your meal 4 substitute. First thing is to drop the Muscle Milk once you've finished it. Pick up some Scivation Whey. It's only $65.00 for 10 pounds at Bodybuilding.com.

Use 1 3/4 scoops Scivation Whey
How ever much oatmeal is 40gC
2tblsp PB

Start with the Whey and PB. Mix in enough water to make it into a runny pudding and then mix in the oatmeal. It's like eating a huge candy bar.

cool thanx bill! i wonder if i can make some kind of a cookie w/oatmeal whey n pb lol but i will try once i finish my muscle milk n ON WHEY

[Frank777]

All that oatmeal and PB and powder sounds like it might be difficult to carry, unless you pack it in a container with water or somethng, that way you dont have to eat dry oatmeal.