Archy's Diet and Workout log

[Awesome_Archy]

So as of today January 31st I'm starting a bulking phase and hoping to get as close to 180lbs as possible within the next 5 months. Decided to keep a log and track how it goes. (goal is 4000+ cals. a day.)

Just a bit of info about me:
Through high school I weighed between 135-140lbs and was running 80+ miles a week excluding weekend races and rarely touched the weight room. Long story short i stopped running at 18 when i moved off to college yet i still maintained my weight. At 19 I decided it was time to change it and started weight training and eating and by 21 I weighed around 163 at about 9% BF. I now feel that I've learned a lot about proper dieting and am mentally ready to do a full on bulking phase. I meant to start a couple weeks ago but injured my shoulder at work and was just cleared by the doc to start lifting heavy again.

Anyways Ill get my BF% checked before workout later on today. Will eat every three hours from 6am to 9pm. Every morning I'll post workout for the day and once a week I'll post weight and maybe pics.

Well Day 1
158lbs Weighed before before breakfast Protein shake and 3 Oat pancakes
legs and abs day

[-KJ-]

I think 22lbs in 5 months may be ambitious. You do want a lean bulk right?

Anyways Good Luck... Ill be watching how this pans out.

[Awesome_Archy]

Yes i want as lean a bulk as possible. The overall goal is 180lbs and after 5 months I'll look at where i am and adjust my diet accordingly for the next 5 months.

Thanks for the honesty.

[Awesome_Archy]

Got called in to work early this morning and this site is blocked on my work computer so i haven't been able to post till now.

On my way to the gym now so far Ive eaten 4 times
6am Mass gainer shake 850cals (usually don't use store bought but i got a tub for free from a friend so ill use it as long as it will last)
9am 2Chicken breast 1cup rice 1cup strawberries 564cals
12pm 7oz steak 1cup rice Mango Greek Yogurt 848cals
3pm Protein shake 850cals
4pm workout Back and Bis
Pullups/chin ups
Pull-downs
Triangle bar pull-downs
dumbbell bent over rows
seated rows
Romanian DL
Inclined hammer curls. (sit on inclined bench with arms hanging at sides)
Concentration curls
Preacher curls.

I do 1 minute in-between exercises and 12 seconds in-between sets

[Awesome_Archy]

Day 8 Weight 160lbs (figure the pounds will probably come a bit easy at first)

Today was Back and Bi's.

So far I've kept to my diet and am taking in an average of about 4600 cals a day mostly clean. almost out of the free mass gainer shake.
BMR: 1763.3

TDEE: 3350.27 cals.

Goal: 40%/40%/20%

Actual:49%/40%/11%

Every now and then i have a honey bun or powdered doughnuts at work but i haven't counted that in my intake.

[Awesome_Archy]

Just over a month in and iim weighing in at 163lbs. on an empty stomach. here's a few pics of where i am now. plz note i do not know anything about posing so plz be nice. or not its whateves. AND YES I KNOW THE TATT IS TERRIBLE IVE TALKED ABOUT IT BEFORE AND ITS SOON TO BE GONE

[gbrice75]

22lbs is definitely ambitious, but tbh I woudln't pay much attention to the numbers as long as you're steadily gaining weight, and the body fat appears to be staying in check. Be prepared to adjust as needed, and it will likely be needed.

Keep us posted!

[Awesome_Archy]

Here's my daily diet It's the first time i've planned one out so let me know if i need to change something.
Daily Diet

6am-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 Strawberries 1cup 11/1/0=564cal@57/62/8

9am- Protein Shake=850@130/60/10

12am-7oz Fillet 0/54/26 Brown Rice 1cup 46/5/2 Strawberries 1cup 11/1/0=734cal@57/60/28

3pm-Protein Shake=850@130/60/10

6pm-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 Strawberries 1cup 11/1/0=564cal@57/62/8

9pm-7oz Fillet=470@0/54/26

Today is chest day.

Flat bench chest press DB
Flat bench chest flies DB
Incline chest press DB
Decline chest press BB
Cable Crossovers
Triceps Extensions cable
Don't really know what these other exercises are called, but ill try n describe em.
Second exercise: lay on flat bench with DB supported by both hands. keep elbows in place and lower DB behind head.
Third exercise: Same as first only my arms only have a slight bend and stay straight while i lower the DB behind head then raise it to over my abs
Skull Crushers
And i want to say its called french press? Flat bench press with elbows at side and use only triceps

Sets are 12/12/10/10/8/8

[Awesome_Archy]

Weighed in today at 168 with a meal in me, But i feel like my BF is getting a bit out of hand. I haven't measured it since I started, but I'm noticing it a lot in my lower stomach kind of like a beer belly. Also I'm seeing some love handles coming in. (I'm really panicking about this as I have always been quite lean and don't want to get fat) This is pretty much my every day diet and i could really use some advice on adjusting it to get the BF back in check.

6am-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 Strawberries 1cup 11/1/0=564cal@57/62/8

9am- Protein Shake=850@130/60/10

12am-7oz Fillet 0/54/26 Brown Rice 1cup 46/5/2 Strawberries 1cup 11/1/0=734cal@57/60/28

3pm-Protein Shake=850@130/60/10

6pm-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 Strawberries 1cup 11/1/0=564cal@57/62/8

9pm-7oz Fillet=470@0/54/26

49/40/11

[--->>405<<---]

lose the protein shake with 850cals to start.. thats 1700cals ur getn from 2 shakes..

also what r ur total cals and macros?

lost the strawberries..

also u say fillet... fillet of what?

[Awesome_Archy]

Can i sub Greek yogurt for Strawberries? or should i scratch both

7oz beef tenderloin trimmed

4032cals @ 431 carbs/358 protein/90 fats

[--->>405<<---]

Can i sub Greek yogurt for Strawberries? or should i scratch both

7oz beef tenderloin trimmed

4032cals @ 431 carbs/358 protein/90 fats

one of my favorites but something i rarely eat.. alot of room for fat in that steak.. replace everything i told u and also replace the filet mignon... have lean ground beef (96%ff).. save the filet for a cheat...

at 168lbs and 12% (which if ur having love handle and beer belly issues i doubt but giving u the benefit of the doubt) tdee at 1.55 = 2818cals NOT 3350 as stated in post#5..

reduce cals to 3350(ironic huh) at 40/40/20

335g pro
335g carbs
74g fat

[Awesome_Archy]

one of my favorites but something i rarely eat.. alot of room for fat in that steak.. replace everything i told u and also replace the filet mignon... have lean ground beef (96%ff).. save the filet for a cheat...

at 168lbs and 12% (which if ur having love handle and beer belly issues i doubt but giving u the benefit of the doubt) tdee at 1.55 = 2818cals NOT 3350 as stated in post#5..

reduce cals to 3350(ironic huh) at 40/40/20

335g pro
335g carbs
74g fat

Thanks 405 once i get home i will rework my diet based on what you said and re-post it. I went with the higher TDEE because my job is 8hrs a day of a lot of physical activity with heavy materials. (Lifting, pushing, pulling) but I will go off of the 2818 TDEE

Also just to make sure I'm clear i do not drink any alcohol.

[--->>405<<---]

Thanks 405 once i get home i will rework my diet based on what you said and re-post it. I went with the higher TDEE because my job is 8hrs a day of a lot of physical activity with heavy materials. (Lifting, pushing, pulling) but I will go off of the 2818 TDEE

Also just to make sure I'm clear i do not drink any alcohol.

not sure if thats a question or a statement but avoiding alcohol is the best thing.. treat it like a cheat.. a destructive cheat.. as far as ur modifications go since ur typically a lean person u may find by making all those mods u actually lose fat.. if that be the case once u get back to where u want to be bf% wise u can reevaluate adding a few things back in such as fruit in meal one

[Awesome_Archy]

Statement i don't stray from water

[Awesome_Archy]

Reworked Diet based on 2818 TDEE. I know it's not exactly 40/40/20, but this is the simplest i could make it.

Daily Diet

6am-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 Sweet Potato 23/2/1 = 617cal@69/63/9

9am- 2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 = 518cal@46/61/8

12am-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 Sweet Potato 23/2/1 = 617cal@69/63/9

3pm-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 = 518cal@46/61/8

6pm-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 Sweet Potato 23/2/1 = 617cal@69/63/9

9pm-2Chicken Breast= 0/56/6 Brown Rice 1cup 46/5/2 = 518cal@46/61/8

Total= 3405@355carbs/372protein/51fats
Surplus= 587
Percentage=41.7%/43.7%/13.5%

[--->>405<<---]

give it a go and see how u do.. personally i would suggest mixing up ur protein sources.. this will give u difft amino profiles as well as keep u from burning out on chicken.. it wouldnt be a hard thing to do. u could leave ur carbs the same and just match up macros of chicken with other sources.. like eggwhites, ground beef, fish, whey, casein,etc...

it is a matter of debate as to whether carb timing has any effect on fat gain or loss.. personally id prob limit my carb intake to meals 1-4 (providing u workout during that time).. but u dont have to.. i think ur percentages are a little off.. i came up with:

approx.. 43.7%pro, 41.7%carb, 13.5%fat

u also referred to ur surplus as a deficit

[Awesome_Archy]

haha yea i worked this last night after a 12hr shift and just copy pasted it over. I workout at 11:00am so i will continue adjusting until i get this as close to perfect as possible.

[Awesome_Archy]

weighed in this morning before I ate at 166lbs. I've managed to get my bf back under control, Not sure what my bf is but it looks better in the mirror. BIG THANKS TO 405.

A few stats
Weight: 166
Arms: 14.25in
Calves: 14in
Chest: 40in
Waist: 29in
Legs: 27.5in

Today is Shoulder/Legs followed by 20 min. of cardio later on tonight.

Shoulders
Shoulder press db 4x failure
Front Raise bb 4x failure
Upright Row 4x failure
Lateral Raise 4xfailure
Bent over db Fly 4xfailure

Legs
5 min warm up on stationary bike
Leg extensions 4x failure
Leg Press 4x failure
Squats 4x failure (No smith)
Straight leg DL 4x failure
Seated Leg curls 4x failure
Calve Raises 4x failure