Ark94's Workout Log

[ark94]

Alright, so im going to cover a lot of things in this post about my diet.
First off, new month, and im going to try my best to track my macros everyday, however everyday i eat the same thing, never change it up so my macros are normally ALWAYS the same, unless i have a cheat meal maybe once a week, twice at most.


Workout B - Rippetoe's 3x5

Squat - 100lb

Military Press - 85lb

Bent Row - 120lb.

Squat went well, i guess. Still trying to find my center of balance. i find though, because i was reading over the squat section in SS, that if you look down, at your knees and squats it helps. So i tried it and it did help, however i think my back rounded for the rep or two i did it for. But it did help, not sure why but it did in the way of pushing out my knees, depth, and coming out of the squat.

Military Press, im going to be staying at 85lb's obviously for a bit of time. It is still hard, and would be better just to stay there.

Bent Row went well, it still gets hard around the last 2 reps in the last set, and last rep in the 2nd set. So maybe one more workout at 120lb.



Okay, i am going to be copying and pasting this from my other thread in bodybuilding supplements.



So i did my macros for monday, and this is without any protein shakes. Normally i would have had the same meals, except morning i would have my protein shake, then pre-workout weight gainer, and after workout iso. then before bed casein.

I would like to know if you think my diet posted above, if you don't remember here it is.

Here is what i eat:

Wake up
2 Scoops Protein Iso

20-30minutes later
4 whole eggs, 2 slices whole wheat bread, 1 glass of 3.25% milk or 2% milk

Between breakfast and first meal
1.5L of 3.25% (homo) or 2% milk

2hours later
1 Egg sandwhich on wholewheat bread (egg, tuna, or chicken whichever) - Egg sandwhiches usually have, if i eat 2 a day then 6-8eggs in them.

2hours later (technically lunch)
1 Chicken Sandwhich on wholewheat bread (can be egg or tuna)
(its not a lot right now, but thats my appetite)

2 Hours later
2 Scoops of Mutant Mass
1 Tuna Sandwhich on wholewheat bread - 1 can of tuna to be exact
1 Apple

Workout

Right after workout
Apple
2 Scoops Protein Iso
2-4cups of Broccoli
1-2cups of Brown Rice
Any type of meat here (can't say how much, never really weigh it)

Right before bed
2 Scoops of Protein Casein

Throughout the day i have 2L of water, normally 1L at school, 1L during working, and maybe another when i come home.

Now i am having the same as the above, except with no protein shakes and still the 3 sandwhiches. however i am going to have to cut out a lot.

Would you say that, the diet ABOVE is considered a bulking diet? or too much?

Because after my macros have been done, JUST for the foods here's how they roll out.

Cals - 3,591
Fat - 129.7g (its a lot of fats... but its all clean though?) a lot of it is from my milk, and eggs.
Carbs - 293.4g (is this too much) ???
Protein - 314.0g

My weight, 170.5lb.

With protein shakes added ontop. My daily Protein intake was reaching -

438.0g

With the weight gainer (protein included in above) my daily calorie intake was reaching -

4,591

At this rate, i would have killed my liver? I thought i was bulking, and that eating that much was right, but it seemed like so little when you guys said you want to eat a shit load... Now that my macros are done, for a good month i was overdosing by almost double of what i was suppose to be in taking.


My revamped diet is like the above, but however i am not having any protein shakes, and cutting out 1 sandwich also cutting down on the amount i eat for dinner.

So thats the reason my liver was high then right? My diet didn't seem like a bulking diet though... guess i was wrong?

 

[ark94]

Just if you want it in percentages of my macros. From fitday it says -

Fat / Carbs / Protein

32% / 32% / 36%
​

 

[ExtraMile]

it looks OK to me, ideally I would say drop the fat to more like 90-110g and up the carbs to 320-340ish but dont sweat it too much.

the problem I have is your having 8 scoops of protein powder a day. You need to eat less powder and more meat.

 

[ark94]

it looks OK to me, ideally I would say drop the fat to more like 90-110g and up the carbs to 320-340ish but dont sweat it too much.

the problem I have is your having 8 scoops of protein powder a day. You need to eat less powder and more meat.

Actually as i stated in my post, i am not having any protein anymore.... at all. nothing.

I am having the same diet, just 1 less sandwich, and no protein.

In the post, i stated it comes to, now without any protein, the macros are -

Cals - 3,591
Fat - 129.7g
Carbs - 293.4g
Protein - 314.0g

That is with nothing, but foods. And according to fitday.

Give or take those numbers, i may have 1 less sandwich, so that would reduce the numbers to. Actually my new diet is the same as above, just minus one sandwich.

Here are the new #'s -


Cals - 3,361
Fat - 119.6g
Carbs - 292.4g
Protein - 282.4g


Sounds good? All foods, not one scoop of powder.

 

[ExtraMile]

looks great to me. On workout days add in a shake of 40-50g protein powder and 40-60g fast digesting carbs with >5g fat. That should add 320-440kcal to your totals. Drink the shake at the gym.

just have 2 scoops whey (or mutant mass) with 400-500ml 1% milk or none fat milk and some sugary food.

for the sugary food you can either add something to your shake, eat some fat free sweets like gummy bears (especially if you have a sweet tooth) just anything you like aslong as it is low fat. Another thing u can do it bake some white potatoes and wrap them in foil and take them to the gym, then when you finish your workout eat them like apples while drinking your shake.

 

[ark94]

looks great to me. On workout days add in a shake of 40-50g protein powder and 40-60g fast digesting carbs with >5g fat. That should add 320-440kcal to your totals. Drink the shake at the gym.

just have 2 scoops whey (or mutant mass) with 400-500ml 1% milk or none fat milk and some sugary food.

for the sugary food you can either add something to your shake, eat some fat free sweets like gummy bears (especially if you have a sweet tooth) just anything you like aslong as it is low fat. Another thing u can do it bake some white potatoes and wrap them in foil and take them to the gym, then when you finish your workout eat them like apples while drinking your shake.

alright that sounds awesome... only thing is im off of ALL supplements... protein, mutant mass, creatine all for 1 month. Doctor's orders, and just until my liver goes down again, since i was od'ing on protein a shit load.

So i normally have right after my workout an apple, like right when im done changing i pull out the apple. Also your saying on workout days, before my workout? or after? i should be taking my mutant mass (would rather have that then protein, it adds calories, and has protein in it) just 2 scoops and im good? Or just 2 scoops protein iso before? or after my workout? then my apple?

 

[ark94]

And todays workout review.

Weight - 168.0lb

Macros - Protein / Carb / Fat

282.4g / 292.4g / 119.6g
Calories - 3,361


Workout A - Rippetoe's 3x5

Squat - 105lb

Bench - 135lb

Deadlift - 195lb


Went great. I learned something new today about squats, because i ran into the guy again. he normally goes at nights now, but i saw him there and he gave me some insight.

He asked me how i was doing, and how the workout was going. So i told him i deloaded the squat because i fucked up.

He said i don't have to worry soooo much about having an optimal squat workout all the time, or having perfect or close to perfect form. Just as long as your back is not round, and your not gm'ing squat what you can, because you don't want to be bringing down your potential worrying about the form so much. He also noted that everybody has different styles of form, because not everyone is the same, so i shouldn't aim for trying to be like you guys, as in like the way rippetoe squats, just squat atg, no rounding back, and do your own thing. He also said that lots of people lift big, however some people have shitty form and can lift huge, its all independent on each person. Any insight on this? I would believe that everyone has their own form style, and as long as your back isn't rounding or gming keep on doing what your doing, right?

Bench press went great. I didn't have a spot, so i didn't want to bump it up. Monday i will have a spot so i will for sure be bumping it up to 140. I went through set 1 good, set 2 good, set 3 great, last rep a bit tough but i went through it. So i can definitely bump it up.

Deadlift was awesome. I am just curious though, is my deadlift too high compared to my other lifts??

 

[Tblock1]

And todays workout review.

Weight - 168.0lb

Macros - Protein / Carb / Fat

282.4g / 292.4g / 119.6g
Calories - 3,361


Workout A - Rippetoe's 3x5

Squat - 105lb

Bench - 135lb

Deadlift - 195lb


Went great. I learned something new today about squats, because i ran into the guy again. he normally goes at nights now, but i saw him there and he gave me some insight.

He asked me how i was doing, and how the workout was going. So i told him i deloaded the squat because i fucked up.

He said i don't have to worry soooo much about having an optimal squat workout all the time, or having perfect or close to perfect form. Just as long as your back is not round, and your not gm'ing squat what you can, because you don't want to be bringing down your potential worrying about the form so much. He also noted that everybody has different styles of form, because not everyone is the same, so i shouldn't aim for trying to be like you guys, as in like the way rippetoe squats, just squat atg, no rounding back, and do your own thing. He also said that lots of people lift big, however some people have shitty form and can lift huge, its all independent on each person. Any insight on this? I would believe that everyone has their own form style, and as long as your back isn't rounding or gming keep on doing what your doing, right?

Bench press went great. I didn't have a spot, so i didn't want to bump it up. Monday i will have a spot so i will for sure be bumping it up to 140. I went through set 1 good, set 2 good, set 3 great, last rep a bit tough but i went through it. So i can definitely bump it up.

Deadlift was awesome. I am just curious though, is my deadlift too high compared to my other lifts??

Deadlift definitely not too high, should be around 50 pounds higher in my opinion. As for the guy saying not to worry about the form too much, I completely agree. I was actually going to say the same thing but since everyone else was giving you form corrections I decided not to lol! If you keep worrying about getting your form perfect you'll not progress for a long time, jsut make sure your form is safe and reasonably good then get that weight up! Your form will get better and better the farther you go.

 

[ExtraMile]

dude why do you make everything so complicated. I said take protein OR mutant mass after workouts with some simple carbs. If you cant take protien powder have double strength milk. Yes I am talking about AFTER workouts right when you finish your last set.

Iv never heard of someone damaging their liver by eating too much protein... are u sure that was why it happened?

 

[JDid23]

i've heard if you have too much protein without enough carbs that it can hurt your liver. Not sure though so don't take my word for it. Maybe you should be getting more carbs than protein right now???? (just a blind suggestion i hope others can chime in on)