My Log to get BIG

[Nomak666]

8am: 8oz chicken, 3 cups of ww pasta, 2 tbsp Extra virgin olive oil, garli

1030am: 2 scoops of whey, 1 cup brown rice (made the steak, but it was too cooked and tasted disgusting so i had to throw int he shake)

1pm: 8oz chicken, 1 cup brown rice

3pm: 30 minutes of cardio

4pm: 8oz chicken, 2 cups brown rice

630pm: 8oz chicken, 1 cup brown rice

830pm: 8oz grilled turkey breast

10pm: 2 scoops of whey with 20oz of water


Can't wait to workout tommorow. i hate the weekends cuz i cant hit the weights.

 

[Nomak666]

Been slacking on the journal, its alot harder then i thought but i will try my best. my diet has changed a bit, somewhat, i usually keep the calories and macros the same, reducing carbs as the day goes on but i just find it hard to eat the same thing at the same time every day, so i switch meals around, still keeping the foods 100% clean.

Monday: i hit chest

DB Bench press: 1 warmup set 30lbs (each hand), 1x10 @ 70, 1x8 @75, 1x6 @ 80

Flat Db Flys: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Incline Db Bench Press: 1x10 @ 65, 1x8 @ 70, 1x6 @ 75

Incline Cable Crossover: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Wide Grip Dips: 3 sets of 8-10



Tuesday, i did back:

Chin-Ups: 50 reps in the least sets

Bent Over Barbell Row: 1 warmup set, 1x10 @ 80, 1x8 @ 90, 1x6 @ 100 (making sure to go slow, and making sure i feel my back muscles working)

Palms Facing in wide-grip Pull downs: 1x10 @ 80, 1x8 @ 90, 1x6 @ 100

Seated pulley row: 1x10 @ 80, 1x8 @ 100, 1x6 @ 120


Wednesday, i did shoulders:

DB Lateral Raise: 1x10 @ 25, 1x8 @ 30, 1x6 @ 35

Seated DB Shoulder press: 1x10 @ 55, 1x8 @ 60, 1x6 @ 65

Barbell Upright Row: 1x10 @ 70, 1x8 @ 80, 1x6 @ 90

BTB Barbell Shrugs: 1x15 @ 135, 1x12 @ 155, 1x10 @ 175

I felt like i had some more left in my shoulders so i hit some hammer strength shoulder presses: 1x10 @ 80(each side), 1x8 @ 90, 1x6 @100

Today i Did Biceps and triceps superset:

Standing Barbell Curl: 1x10 @ 75, 1x8 @ 85, 1x6 @ 95
Straigh Bar Pushdowns: 1x10 @ 80, 1x8 @100, 1x6 @ 120

Seated DB Curl (alternating): 1x10 @ 30 (each hand), 1x8 @ 35, 1x6 @ 40
Skull-krushers w/ EZ Bar: 1x10 @ 60, 1x8 @ 70, 1x6 @ 80

Close-Grip EZ Bar Curl: 1x10 @ 65, 1x8 @ 75, 1x6 @ 85
Close-Grip Bench Press: 1x10 @ 135, 1x8 @ 145, 1x6 @ 155

Finished bi's and tri's in 45 minutes, kept rest time to about 1 minute and a half between each superset.

here's my diet for the past 4 days that ive been following, but its probably gonna change, like it always does, calories, carbs proteins and fats stay ythe same, i just switch foods around, and adjust portions.
And BTW, Waxy Maize mixed with whey right after workout is the BOMB. I LOVE IT. Usually im starving right after a workout, thats why my post workout meal was so big but now that i incorporate waxymaize into my diet, its awesome.

9am: 12 Egg Whites, 3 Yolks, 2 Cups Of Oatmeal, 1 Banana, 1-2 Packets of Splenda in the Oatmeal

11am: 2 Scoops Whey, 1 Cups Oatmeal

1230 PM: Workout for 45-60 minutes, Not a minute more

130PM: 60 Grams of waxymaize, 2 scoops of whey

230pm: 8oz chicken or turkey, 1 1/2 cups of brown rice

430pm: 8oz chicken or turkey, 1 thomas's whole wheat tortilla, sometimes ill put lettuice and tomatoes with a little bit opf mustard

630pm: 2 Scoops of whey, 1 cup of oatmeal or 1 cup of brown rice and 8 oz chicken or turkey (depends what im in the mood for) but the calories are buth exactly the same

830pm: 8oz Chicken Breast, 1 cup of brown rice, some veggies(sometimes)

1030: 2 scoops of casein or 12 egg whites, sometimes ill eat 2 cups of fat free cottage cheese, rinsed in a strainer and ill mix it with 2-3 tbsp of ANPB

i try to sleep around 1130 so i can wake up and make breakfast at 8, start eating around 830, finish 9am. i think thats it for now.

 

[Nomak666]

friday december 12th workout and diet

today i did legs

leg extensions: 1x15 @ 100, 1x12 @ 120, 1x10 @ 150

leg curl: 1x12 @ 90, 1x10 @ 110, 1x8 @ 130

squats 1 warmup set, 2x10 @ 205, 2x8 @ 255, 1x6 @ 305

Seated calf Raise: 1x15 @ 70, 1x12 @ 80, 1x10 @ 90

Standing one-legged calf raise on smith machine with calf block: 3 sets of 12 @ 65lbs


Diet today:

9am: 2 cups of cooked oatmeal, 12 egg whties, 3 yolks

1130am: 1 1/2 cups of rice, 8oz grilled chicken

2pm: 2 scoops of whey, 1 cup of cooked oatmeal

4pm: WORKOUT

5pm: 2 scoops of whey, 60 grams of waxy maize

6pm: 8oz grilled chicken, 2 1/2 cups of brown rice

830: 8oz red meat, 2 cups of steamed broccoli/ cauliflower mix

11pm: 2 cups of fat free cottage cheese rinsed, 4 tbsp ANPB

1am: im usually asleep but im still awake for some reason so i drank 1 scoop of casein with water

 

[needtogetaas]

Bro keep up the good work. Hell send me a pm with a link to you blog ed and I will post right along with you. I will throw something in every now and then when I see something.

 

[Varga]

Been slacking on the journal, its alot harder then i thought but i will try my best. my diet has changed a bit, somewhat, i usually keep the calories and macros the same, reducing carbs as the day goes on but i just find it hard to eat the same thing at the same time every day, so i switch meals around, still keeping the foods 100% clean.

Monday: i hit chest

DB Bench press: 1 warmup set 30lbs (each hand), 1x10 @ 70, 1x8 @75, 1x6 @ 80

Flat Db Flys: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Incline Db Bench Press: 1x10 @ 65, 1x8 @ 70, 1x6 @ 75

Incline Cable Crossover: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40

Wide Grip Dips: 3 sets of 8-10



Tuesday, i did back:

Chin-Ups: 50 reps in the least sets

Bent Over Barbell Row: 1 warmup set, 1x10 @ 80, 1x8 @ 90, 1x6 @ 100 (making sure to go slow, and making sure i feel my back muscles working)

Palms Facing in wide-grip Pull downs: 1x10 @ 80, 1x8 @ 90, 1x6 @ 100

Seated pulley row: 1x10 @ 80, 1x8 @ 100, 1x6 @ 120


Wednesday, i did shoulders:

DB Lateral Raise: 1x10 @ 25, 1x8 @ 30, 1x6 @ 35

Seated DB Shoulder press: 1x10 @ 55, 1x8 @ 60, 1x6 @ 65

Barbell Upright Row: 1x10 @ 70, 1x8 @ 80, 1x6 @ 90

BTB Barbell Shrugs: 1x15 @ 135, 1x12 @ 155, 1x10 @ 175

I felt like i had some more left in my shoulders so i hit some hammer strength shoulder presses: 1x10 @ 80(each side), 1x8 @ 90, 1x6 @100

Today i Did Biceps and triceps superset:

Standing Barbell Curl: 1x10 @ 75, 1x8 @ 85, 1x6 @ 95
Straigh Bar Pushdowns: 1x10 @ 80, 1x8 @100, 1x6 @ 120

Seated DB Curl (alternating): 1x10 @ 30 (each hand), 1x8 @ 35, 1x6 @ 40
Skull-krushers w/ EZ Bar: 1x10 @ 60, 1x8 @ 70, 1x6 @ 80

Close-Grip EZ Bar Curl: 1x10 @ 65, 1x8 @ 75, 1x6 @ 85
Close-Grip Bench Press: 1x10 @ 135, 1x8 @ 145, 1x6 @ 155

Finished bi's and tri's in 45 minutes, kept rest time to about 1 minute and a half between each superset.

here's my diet for the past 4 days that ive been following, but its probably gonna change, like it always does, calories, carbs proteins and fats stay ythe same, i just switch foods around, and adjust portions.
And BTW, Waxy Maize mixed with whey right after workout is the BOMB. I LOVE IT. Usually im starving right after a workout, thats why my post workout meal was so big but now that i incorporate waxymaize into my diet, its awesome.

9am: 12 Egg Whites, 3 Yolks, 2 Cups Of Oatmeal, 1 Banana, 1-2 Packets of Splenda in the Oatmeal

11am: 2 Scoops Whey, 1 Cups Oatmeal

1230 PM: Workout for 45-60 minutes, Not a minute more

130PM: 60 Grams of waxymaize, 2 scoops of whey

230pm: 8oz chicken or turkey, 1 1/2 cups of brown rice

430pm: 8oz chicken or turkey, 1 thomas's whole wheat tortilla, sometimes ill put lettuice and tomatoes with a little bit opf mustard

630pm: 2 Scoops of whey, 1 cup of oatmeal or 1 cup of brown rice and 8 oz chicken or turkey (depends what im in the mood for) but the calories are buth exactly the same

830pm: 8oz Chicken Breast, 1 cup of brown rice, some veggies(sometimes)

1030: 2 scoops of casein or 12 egg whites, sometimes ill eat 2 cups of fat free cottage cheese, rinsed in a strainer and ill mix it with 2-3 tbsp of ANPB

i try to sleep around 1130 so i can wake up and make breakfast at 8, start eating around 830, finish 9am. i think thats it for now.

yea dude, the waxy maize is good stuff....I do 2 scoops of that, 2 scoops of whey, 1 scoop of weight gainer and BCAA/Glutamine myself. Excellent product!
BTW nice log!

 

[Nomak666]

Havent been to the gym for a week. took a week off. had stomach virus about 10 days ago, was puking out everything in my system, and dehydrating. and i still dont feel 100% but i gave it everything i had today in the gym. i was about 4000 calories every 4-5 days. it was bad, i make food but i couldnt get myself to eat, but the past 2 days have been going good again. i finally got myself to make breakfast m biggest meal, which i feel is extremely important. i thought i'd hit some legs today.

Started off with leg extensions: 3 sets of 15,15,12 @ 130lbs

seated leg curls: 1x15 @ 80, 1x12 @ 90, 1x10 @ 100

leg press calve raises (1 foot at a time): 1x20 @ 70, 1x15 @ 90, 1x12 @ 100, 1x10 @ 110

Smith Squats (ass to the ground, all the way up right before knee locks): 1x20 @ 105, 1x15 @ 155, 1x12 @ 175, 1x10 @ 195

seated calves raises: 1x15 @ 70lbs, 1x12 @ 80, 1x12 @ 95

i feel quite recovered from the week off but still a bit weak. im on accutane so its messing with my sleep. i get that anxious feeling in my stomach and i just cant sleep. i gonna drop the accutane soon. its really not worth it for me because it makes me tired as hell, but i cant sleep, my skin is dryer then the desert.

my diet has been good for my week off, i havent been eating much but i was still eating pretty clean, ill down a scoop of protein as a meal and maybe a peach or an apple.
my diet for the past 2 days went like this:

wake up at 815 to make breakfast

finish by 9am: 16oz of pure orange juice, 2 scoops of whey mixed with the oj, 2 servings of irish steel cut oats (i made the big pot and put 1 cup in a ziplock bag and just freeze it), 8 egg whites, 2 yolks, 1 medium banana mixed with the oats, and some ground cinnamon

workout at 1030am

60 grams of waxymaize with a little crystal light as soon as i finish my last set, 10 minute drive home and 1 scoop of whey when i get in

1230: 8oz chicken breast, 2 cups of whole wheat pasta, 2 tbsp of olive oil and some garlic to make a chicken garlic pasta dish (really good, just add some ground pepper and a sqeeze of lemon juice)

3pm: 10oz steak marinated in vinegar, garlic, 1 tbsp olive oil, pepper (marinate overnight), 2 cups of brown rice

530pm: 1 large sweet potato, 8oz chicken breast

8pm: 10oz 90/10 lean ground beef with 1 slice of fat-free cheese(i only do this occasionaly, i dont like adding stuff to my food)

1030pm: 12oz fat-free milk, 1 scoop of casein, 2 tbsp anpb

SLEEP AND REPEAT!

tommorow is Back. will try my best to keep this log updated. thanks for the support guys.

 

[needtogetaas]

Havent been to the gym for a week. took a week off. had stomach virus about 10 days ago, was puking out everything in my system, and dehydrating. and i still dont feel 100% but i gave it everything i had today in the gym. i was about 4000 calories every 4-5 days. it was bad, i make food but i couldnt get myself to eat, but the past 2 days have been going good again. i finally got myself to make breakfast m biggest meal, which i feel is extremely important. i thought i'd hit some legs today.

Started off with leg extensions: 3 sets of 15,15,12 @ 130lbs

seated leg curls: 1x15 @ 80, 1x12 @ 90, 1x10 @ 100

leg press calve raises (1 foot at a time): 1x20 @ 70, 1x15 @ 90, 1x12 @ 100, 1x10 @ 110

Smith Squats (ass to the ground, all the way up right before knee locks): 1x20 @ 105, 1x15 @ 155, 1x12 @ 175, 1x10 @ 195

seated calves raises: 1x15 @ 70lbs, 1x12 @ 80, 1x12 @ 95

i feel quite recovered from the week off but still a bit weak. im on accutane so its messing with my sleep. i get that anxious feeling in my stomach and i just cant sleep. i gonna drop the accutane soon. its really not worth it for me because it makes me tired as hell, but i cant sleep, my skin is dryer then the desert.

my diet has been good for my week off, i havent been eating much but i was still eating pretty clean, ill down a scoop of protein as a meal and maybe a peach or an apple.
my diet for the past 2 days went like this:

wake up at 815 to make breakfast

finish by 9am: 16oz of pure orange juice, 2 scoops of whey mixed with the oj, 2 servings of irish steel cut oats (i made the big pot and put 1 cup in a ziplock bag and just freeze it), 8 egg whites, 2 yolks, 1 medium banana mixed with the oats, and some ground cinnamon

workout at 1030am

60 grams of waxymaize with a little crystal light as soon as i finish my last set, 10 minute drive home and 1 scoop of whey when i get in

1230: 8oz chicken breast, 2 cups of whole wheat pasta, 2 tbsp of olive oil and some garlic to make a chicken garlic pasta dish (really good, just add some ground pepper and a sqeeze of lemon juice)

3pm: 10oz steak marinated in vinegar, garlic, 1 tbsp olive oil, pepper (marinate overnight), 2 cups of brown rice

530pm: 1 large sweet potato, 8oz chicken breast

8pm: 10oz 90/10 lean ground beef with 1 slice of fat-free cheese(i only do this occasionaly, i dont like adding stuff to my food)

1030pm: 12oz fat-free milk, 1 scoop of casein, 2 tbsp anpb

SLEEP AND REPEAT!

tommorow is chest. will try my best to keep this log updated. thanks for the support guys.

soup and breads when you are sick like that bro.

When you are throwing up and shitting like crazy you want foods that the body can brake down fast and easy. This way more of it gets absorbed before you throw it up/shit it out.

I have recipes designed for this.

 

[Nomak666]

I only had 1 can of progresso the day after, i feel more sick when i know im drinking a can of salt. lol

 

[Nomak666]

My Legs are toasted from yesterdays workout. those ass to the ground squats did them, and the leg curls, i used a little lighter weights and curled all the way back slowly, willl be adding stiff legged deadlifts next week for hamstrings.

Diet and Workout Routine For Monday December 29th

8am: 16oz of tropicana pure orange juice, 2 cups (cooked) of steel cut oats, 1 medium banana, 8 egg whites, 2 yolks, 2 scoops of whey protein

Back Workout at 10am-11am

as soon as i was done, i started chugging 60 grams of (unflavored) waxymaize with a splash of crystal light for flavor

got home by 1115 and downed 1 scoop of whey protein isolates with water

12pm: 8oz grilled chicken breast, 2 cups whole wheat pasta, 2 tbsp olive oil, fresh garlic, mushrooms, lemon juice and tomatoes pieces

230pm 8oz steak (fat trimmed as best as possible), 2 cups of whole wheat pasta

515pm: 8oz chicken, sweet potato (about 300 grams),

745pm: 8oz 90/10 ground beef, 1 cup of brown rice, 2 slices of fat-free cheese

im trying to get to bed early so i can start my first meal at 7am. my next meal will consist of 12oz fat-free milk, 1 scoop of casein, and 2 tbsp of natural peanut butter


My back workout today is:

Wide Grip chin ups (chin just above the bar): 3 sets, 12, 10, 10

bent over barbell row: 1x12 @ 100, 1x10 @ 120, 1x8 @ 150

seated pulley row: 1x10 @ 120, 1x8 @ 140, 1x6 @ 160

single arm db row: 1x12 @40, 1x10 @ 45, 1x8 @ 50

deadlift: 1x12 @ 140, 1x10 @ 160, 1x8 @ 180, 1x7 @200. i just started doing deadlifts again last week, i like them alot. i got rid of the lat pulldowns, i feel the wide grip chins hit my lats better.

i try to keep my workouts under an hour, keeping rest time to a minute to a minute and a half between sets. i go earlier so i dont have to wait for benches and bars, etc. i finished in 50 minutes.

Tommorow is triceps.

have a good night everyone. hope you all had a great holiday.

 

[Nomak666]

Im back, accutane had me going crazy for a while at 80mg a day. depressed, crazy sleep patterns and such. but after a while, my body adjusted to the med and im fine now. for one thing, accutane does work, all my spots and cystic bumps are half of what they were. i figured id go another 3 months, for a total of 5 months. it also made me have zero motivation at the gym, i was always tired, and sometimes i was so tired but couldnt fall asleep, (its possible, wierd, but possible). so i just got my order from agx (omega) of 2 bottles of lipostim3, lipoflame, and amplify02. ive only tried lipoflame and it was a good kickstart for the day or a good pick me up in the middle of the day.

i have clean up my diet a bit more, now that the spring/summer time is coming closer. heres my diet

8am: 2 servings of steel cut oats, 8-12 egg whites, 1 yolk

930am: Workout

11amost workout shake 60grams of waxy maize, plus 2 scoops of nectar whey isolates

12pm: 2 cups of brown rice (i no longer use bag brown rice), 8oz grilled chicken

230pm: 2 cups of brown rice, 8oz sirloin (cooked very rare)

5pm: 2cups of brown rice, 10-12 oz orange roughy (fish)

730pm: 8oz grilled chicken, either 2 cups of broccoli or 3-4 cups of lettuce with a little vinegar

10pm: 8oz grilled chicken with veggies or 12 egg whites

i will be following this diet until March 1st, then i will be carb cycling, with 3 days moderate carbs, 1 day with high carbs, my high carb day would be the above diet which consists of 336 carbs. last year i droped carbs to less then 50 everyday, didnt know about refeeds/carbing up, and i ended up in starvation mode with 1200 calories everyday, even though i got my bodyfat low, i lost a ton of muscle, with hiit cardio in the morning on an empty stomach. and i will drop carbs lower every month until summer, then it will be a maintanance phase for the summer.