RamRom's diet/training log

[RamRom]

Here we go (VERY LONG)

150lbs 5'7
training for 2 years been cutting for 4 month

on monday OCT 3rd i'll be starting my bulking diet and training

DIET:
Meal 1: Morning

5 egg Whites with 2 whole large eggs
1 cup oatmeal (cooked)


Meal 2: 9:45

1 scope Protein Shake with skim milk
1 Cup Kashi Go Lean
1 cup oatmeal (cooked)


Meal 3: 12:00

1 tuna with veggies
2 Cup of Brown Rice


Meal 4: 2:45

1 scope Protein Shake consisting in skim milk
1 Spone BP
1 cup oatmeal (cooked)


Meal 5: Before Gym

BioProtein Bar


Meal 6: After GYM

2 scope Protein
60G DEXTEROSE/MELODEXTERIN


Meal 7: 8:00

6oz lean steak Salad (olive oil) and veggies
1 cups brown rice



Meal 8: Before Bed

1 cup Cottage Cheese with honey

FAt:65 CARBS: 404 PROT: 312 CALS:3417


TRAINING:

DAY 1

Chest

Decline low cable crossover (touch hands at waistline) 8 X 8
Bench press to neck 8 X 8
Incline Dumbbell Press (palms facing each other) 8 X 8
Wide Grip V-Bar Dips 8 X 8

Biceps

Drag Curl 8 X 8
Preacher curl (top of bench at low pec line) 8 X 8
Incline Dumbbell Curl 8 X 8
Forearms Zottman Curl 8 X 8
Barbell Wrist Curl 8 X 8

DAY 2

Shoulders

Dumbbell Side Lateral raise seated 8 X 8
Wide Grip upright row 8 X 8
Front to back barbell shoulder press 8 X 8
Dumbbell bent over rear deltoid lateral 8 X 8

Triceps

Kneeling rope extension 8 X 8
Lying Tricep Extension 8 X 8
2 Dumbbell Tricep Kickback 8 X 8



DAY 3

Back

Sternum Chin up 8 X 8
High bench two dumbbell rowing 8 X 8
Low cable row with 18" high pulley 8 X 8
Medium Grip Lat Pulldown to Chest 8 X 8

Abs

Double Crunch (pull in knees and elbows together at same time) 8 X 8
Weighted Crunch 8 X 8 Lying Bent Knee Leg Raises 8 X 8

DAY 4

Legs

Quads
Front Squat 8 X 8
Hack machine squat 8 X 8
Leg Extension 8 X 8

Hamstrings
Supine Leg Curl 8 X 8
Seated leg Curl machine 8 X 8

Calves
Standing Calf raise 8 X 20
Seated Calf raise 8 X 20


NO SUPP

PLEASE CRITIC MY DIET, i wanna know if it's enough protein and carbs
trying the 8x8 training and it working for me and feel good about it

THANKS

 

[JKurz1]

bro...you need to read up on nutrition #1 and #1 gain about 20lb natty before you even think about gear....cmon...you are 157.

 

[RamRom]

bro...you need to read up on nutrition #1 and #1 gain about 20lb natty before you even think about gear....cmon...you are 157.

i gueess my diet sucks!!!!!!!!!!!!!

weight: 150 lbs, height 5'7

 

[RamRom]

removed suppl, decided not to take it

 

[RamRom]

nobody likes me here

 

[RamRom]

CANNOT EAT ANYMORE, i'm so full i'm forcing my self to eat

 

[RamRom]

i'm having problems with meal 4, i wanna replace with real food rich in protein, i want something that not required cooking, somethig i could pack (NO TUNA PLEASE)

 

[mm107]

chicken? lean meatballs? lean hamburgerS?(made out of lean grond beef)

i know it sucks, get used to it! lol stretch that stomach!

 

[Miss24k]

You might want to drop the honey on meal 8 and replace it with a tbsp of peanut butter. You should be getting a protein/fat meal before bed.

 

[RamRom]

Just an update, i'm on my 4th week of bulking, here are some pics before OCT 1st and after taken today

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EXTRAS:

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,

 

[RamRom]

just a small update, i'm at 176lbs right started bulking OCT 1st and i was at 155lbs, will post more pics this weekend, tx

 

[mm107]

ram change yor pictures onto photbucket, so people can see em

 

[RamRom]

ram change yor pictures onto photbucket, so people can see em

it works but u have to copy and paste the URL in different browser

i'll do it later on

tx

 

[RamRom]

weighted myself yesterday and i'm at 180lbs right, not alot of fat gained since NOV 16 when i was 176, so i think that is a good sign

just an update

i'll post pics this weekend

 

[RamRom]

copy and paste the link in internet explorer

 

[JKurz1]

??

 

[RamRom]

??

what's wrong?

 

[JKurz1]

pics dont work

 

[drewboy]

pics dont work

pics dont work, i second that

 

[RamRom]

Before,

After,

still on my bulking diet for another 4 weeks

 

[big49ersfan]

bro mkaing progress it is good to see about your diet

1. increase fats up to around 100grams theats is good for an extra 400cals perday approx
- add in say nuts, half an advocado and a portion of olives to your meals if i were you spaced evenly but dfinantly before you go to bed like 24k nuts before bed with your cottage cheese is a perfect pre-sleep meal takes ages ot break down caesin protein and fats

2. add whey as soon as you wake up you would have been fasting 7+ houts very catabolic so need quick acting protein as quickly as possible

3. make sure you hava portion of whey next to your bed incase you wakeup and drink that

4. have a day evry 3-7 days (depends on you work it out ) where you cut your cals back to maintaince just like with cutting when you have days with low carbs/ cals and days with higher carbs/ cal but alwasy below maintence on bulking alwasy above maintence but cut carbs back every so often helps with growth

training-

personally i dont like it one bit fat too much and not starting of chest or shoulders with a compound movment. no deads on back day and not doing back squats on leg day but if it work it works

hope that help

but keep the progres up your doinf well bro

 

[RamRom]

next week is my last week of my bulk

OCT 1st


NOW


very very happy with the results