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  1. #1
    951thompson's Avatar
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    Hi all,

    I'm starting a log to track my progress

    My current stats are-

    Weight 84kg
    Hight 5 ft 11
    Age 31
    Bf 14%

    Target- Bulking to 90kg

    I'm on my first ever cycle (sustonon) on my 4th wk

    So in total I'm bulking for another 8 week's plus pct.

    Then I plan to do a cut where my target will be to get down to 7% bf

    I am currently eating at 600 calories above maintenance, I have to say I'm not enjoying it, I'm sick of eating lol I prefer eating at a deficit.

    Alittle about myself and my training experience, when I was 17 I had become over the years very over weight (obese) I was 17 stone and most of it was blubber, I was a right fat arse lol I decided to do something about it, I started training and within a year I learned as much as I could,I went from 17 stone to 12 stone, I went from fat and unattractive (I'd never had a girlfriend) to all the girls wanting to know me, it was a truly amazing turn around. From there I decided to start bodybuilding, in my peak I reached 14 stone solid. At the age of 22 I lost interest in training, then didn't pick it up again until I was 27, I started boxing for a few years where I fought at 160lb. I have now jacked it in, im now ready to gain some weight!
    Im now determined to get down to 7% bf after my bulk I want to achieve this by April next year.

    The photo below is of my current body, at 14% bf

    my progress log (951thompson)-forumrunner_20120906_185818.png

    My workout days look like this-

    Monday back and biceps

    Back workout- wide grip chip ups x5 close grip chin ups x5 cable rows x5 bent over rows x5 lat shrugs x5 deadlifts x5
    I tend to mix things up other exercises from time to time to all my workouts)

    Biceps, standing dumbbell drop sets x5 hammers x5 concentration curls x5 cables x3

    Later on I do 30 second sprints, 5 set (cardio)

    Tuesday- chest and triceps

    Chest- flat bench x5 incline dumbbells x5 peck Dec x5 cable flys x5 dips x5

    Triceps- close grip benchpress x4 skullcrushers x4 cables x5

    Wednesday- rest

    Thursday- legs

    Legs- quad rises x5 hamstring curls x5 squats x5 lunges x5 calf rises x5

    Friday- shoulders
    :
    Shoulders- dumbbell delta press x5 dumbbell flush (I rise them at the front them move them to the side of my body in one movement, feels nice) x5 seated shoulder press machine x5 behind head press (rear delta press) x5 reverse pecdec x5 shruggs x5 trap rises x5

    Saturday rest

    Sunday rest
























    _
    _
    -

    MY DIET- im on a leangains style eating plan (intermittent fasting 8 hour window)

    10am 2 eggs, 100g muesli oats with milk = 513 cals 24 pro 64 carb 17 fat

    12pm chicken sandwich, tub of cottage cheese. 440 cals 46 pro 38 carb 8 fat

    3pm tuna pasta and a yogurt 530 cals 42 protein 79 carb 3g fat

    5pm liver and oats (PWOM) 675 cals 75 pro 64 carb 10 fat

    6pm ground beef burger in to wholemeal bread buns, one tub of cottage cheese with pineapple chunks 1100 cals 74 pro 56 carb 17 fat

    = around 3200 cals (the above is what I eat today)
    Last edited by 951thompson; 09-07-2012 at 12:20 PM.

  2. #2
    Times Roman's Avatar
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    Great idea on the log mate!
    Are you going to include your workout routines and your meals? Others have done this, and it keeps things "honest" (for them, helps minimize cheating if they have to record it in the log)
    Good luck!

  3. #3
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    Gud luck buddy! Ill be keeping a watchful eye on ya progress.

  4. #4
    951thompson's Avatar
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    Quote Originally Posted by Times Roman
    Great idea on the log mate!
    Are you going to include your workout routines and your meals? Others have done this, and it keeps things "honest" (for them, helps minimize cheating if they have to record it in the log)
    Good luck!
    Yeah good idea I will add your suggestions to the original post thanks ;-)

  5. #5
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    Quote Originally Posted by digsy1983
    Gud luck buddy! Ill be keeping a watchful eye on ya progress.
    Thanks buddy

  6. #6
    951thompson's Avatar
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    Quote Originally Posted by Times Roman
    Great idea on the log mate!
    Are you going to include your workout routines and your meals? Others have done this, and it keeps things "honest" (for them, helps minimize cheating if they have to record it in the log)
    Good luck!
    Updated my info for you, thanks for taking the the time to read it ;-)

  7. #7
    Times Roman's Avatar
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    and forget about the wholemill bread! =)

    (J/K)

  8. #8
    951thompson's Avatar
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    Quote Originally Posted by Times Roman
    and forget about the wholemill bread! =)

    (J/K)
    You know I like me some bread lol it's only way I can afford to bump up my calories while on a bulk as im a student living on a budget :|

  9. #9
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    Log 2


    10:00am 4 whole eggs = 320 cal. 24 pro. 0 carb. 24 fat
    Bread 6 slice = 500 cal. 24 p. 90 c. 6 f

    Total 820 cals
    Last edited by 951thompson; 09-08-2012 at 02:54 AM.

  10. #10
    GirlyGymRat's Avatar
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    your log of diet and exercise will help you achieve your goals! lots of knowledgeable fellas on this site! welcome!!!

  11. #11
    951thompson's Avatar
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    Quote Originally Posted by GirlyGymRat
    your log of diet and exercise will help you achieve your goals! lots of knowledgeable fellas on this site! welcome!!!
    Thanks, I was keeping a log on paper, I thought hey seen as I use this site on my phone I may as well keep a log on here :-)

  12. #12
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    Log 2




    10:00am 4 whole eggs = 320 cal. 24 pro. 0 carb. 24 fat
    Bread 6 slice = 500 cal. 24 p. 90 c. 6 f

    12pm 100g of oats mixed with banana and cinnamon 489 cals 13 pro 70 carb 9 fat
    1 tin of tuna mixed with vinegar. 130 cal 29 pro 1 fat

    4:05pm 200g of ground beef with spices 500 cals 40 pro 10g fat
    200 g Brown rice 270 cals 58 carb 2 fat

    4:45pm milk powder 210 20 pro 30 carb 0 fat
    100g mussels 355cal 10 pro 64 carb 4 fat
    Banana 100 cals

    6pm liver 350 cals 75 pro 0 carb 9 fat

    Total 3125 cals
    Last edited by 951thompson; 09-08-2012 at 10:58 AM.

  13. #13
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    hows the fatigue going now then? u back firing on all cylinders??

  14. #14
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    Quote Originally Posted by digsy1983
    hows the fatigue going now then? u back firing on all cylinders??
    Yeah im feeling good today, I don't train Saturday and Sunday, so im going to have a lazy weekend in front of the TV (recoup some energy) but yeah feel good. My strength at the gym yesterday was insane from the sus, im abit worried actually that people might notice im lifting silly amounts of weight lol feels good tho ;-)

  15. #15
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    dont hold ya self back with what people think! if they aint gona help ya, dont let them hinder ya!!!

    just watch for ya ligaments, tendons and joints too much of a jump can impact these alot.

    u from britain or just a really early riser?

  16. #16
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    Quote Originally Posted by digsy1983
    dont hold ya self back with what people think! if they aint gona help ya, dont let them hinder ya!!!

    just watch for ya ligaments, tendons and joints too much of a jump can impact these alot.

    u from britain or just a really early riser?
    Yeah that's what I'm thinking, they may notice something is going on, but hey what can they say?

    Yeah im from hull, humberside, England.

  17. #17
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    Log 3

    10:30 milk powder 100cal 10 pro 15 carb 0 fat
    100g muesli 355 cal 10 pro 64 carb 4 fat
    2 whole eggs 166 cals 12 pro 0 carb 12 fat

    12pm
    100g of oats 380 cal 11 pro 60 carb 8 fat
    Jerk chicken leg quarter 260 cal 44 pro 0 carb 9 fat

    2:45pm
    Chicken leg quarter. 260 cal 44 pro 9 fat
    Flat bread 335 cals 13 pro 62 carb 3 fat
    Banana and a yogurt 200 4 pro 26 carb 1 fat

    5:30pm
    Chicken leg quarter 260 cal 44 pro 0 carb 9 fat
    200g chick peas 740 cal 42 protein 98 carb 10 fat
    Total 3036 cal
    Last edited by 951thompson; 09-09-2012 at 10:26 AM.

  18. #18
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    Log 4

    10:30 milk powder 100cal 10 pro 15 carb 0 fat
    100g muesli 355 cal 10 pro 64 carb 4 fat
    2 whole eggs 166 cals 12 pro 0 carb

    11:45 done my 5th week injection of test in my thigh. Im getting more confident at injecting myself now. I still hate doing it though.

    12pm pre workout meal
    200g liver 290 cals 50 pro 4 fat
    100g of mutigrain oat cereal 410 cal 17 pro 81 carb 4 fat

    1:30 gym back and biceps
    Back- wide grip chip up x5 6 reps
    Close grip chip ups x5 6 reps
    Cable rows x5 10,8,6,6,4 reps
    Bent over rows x3 8 reps
    Db rows x3 6 reps
    Db lat shrugs x3 10 reps
    Deadlifts x 4 10,8,6,10 reps

    Biceps-
    Cable curls x3 15 reps
    Db curls drop sets x5 6 reps
    Concentration curls x 5 6 reps
    Hammers x5 6 reps

    3:30
    Powder milk 210 cal 20 pro
    100g oat cereal 390 10 pro 77 carb 4 fat
    3 whole eggs 240cal 18 pro 18 fat

    5:50pm
    300g chicken breast 339cal 73 pro 3 fat
    Homemade flat bread 670cal. 26 pro 120 carb 2 fat
    Banana and yogurt 200cal

    Total 3100 cal
    Last edited by 951thompson; 09-10-2012 at 11:24 AM.

  19. #19
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    Log 5

    10am
    4 whole eggs 320cal 24 pro 0 carb 24 fat
    6 slices of wholemeal bread 590 cal 24 pro 48 carb 6 fat

    12am
    100g oats with banana 480cal 12pro 70 carb 8 fat
    Chicken breast 150cal 30 pro 0 carb 2 fat

    1:30pm gym
    Chest-
    flat bb x5 15,10,8,6,4
    Pecdec x5 10,8,6,6,10
    Incline db x4, 10,8,6,10 rep
    Incline bb x2 10,8 rep
    Cable flys x4 10,8 reps
    Dips x 4

    Triceps-
    Inward grip benchpress x4 8 rep
    Skullcrushers x4
    Cables downward press x5

    Abs-
    Crunches x5 til fail
    Circles x3 til fail
    Ab weighted machine x5 10,8,6,4,10 reps

    4pm 50g oats 190cal 5 pro 30 carb 4 fat
    Powder milk 210 cal 20 pro 30 carb 0 fat
    100g chickpea. 320cap 21 pro 49 carb 5 fat
    50g oat cereal 195cal 5 pro 37 carb 2 fat

    6pm homemade wholemeal and oat flat bread 525 cal 18 pro 92 carb 6 fat
    Chicken breast 230 cal 50 pro 0 carb 2 fat

    Total 3205cal

    Lost a few pounds the last few days, so I've upend my calories to 3200 (+100)
    Last edited by 951thompson; 09-11-2012 at 11:04 AM.

  20. #20
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    Are ya keeping track of ya lbm and weight changes?

  21. #21
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    Quote Originally Posted by digsy1983
    Are ya keeping track of ya lbm and weight changes?
    Yeah but I ain't really paying much attention to the scales as I keep going up and down in weight, think it's water retention coming and going.

  22. #22
    Times Roman's Avatar
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    what you may want to do, is invest a few pounds ($) in a body fat caliper, and then periodically check. This will help you understand the type of weight you are putting on. Be careful with the cheap ones as they snap pretty easy.

  23. #23
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    Quote Originally Posted by Times Roman View Post
    what you may want to do, is invest a few pounds ($) in a body fat caliper, and then periodically check. This will help you understand the type of weight you are putting on. Be careful with the cheap ones as they snap pretty easy.
    After using bod pods, I tossed my calipers. The range of error is too high for me.

  24. #24
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    Quote Originally Posted by Times Roman
    what you may want to do, is invest a few pounds ($) in a body fat caliper, and then periodically check. This will help you understand the type of weight you are putting on. Be careful with the cheap ones as they snap pretty easy.
    Thanks for the advice, I've ordered some calipers off eBay around 3 weeks ago (1 probably the cheap kind you where talking of that brake lol) still haven't arrived, been posted from China through so there will take a while to be shipped.

    Thanks :-)
    Last edited by 951thompson; 09-12-2012 at 05:08 AM.

  25. #25
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    Quote Originally Posted by austinite
    After using bod pods, I tossed my calipers. The range of error is too high for me.
    I need to find a bodpod in my area, I've never used one :-)
    Last edited by 951thompson; 09-12-2012 at 03:44 AM.

  26. #26
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    Log 6

    10am
    4 whole eggs 320cal 24 pro 0 carb 24 fat
    6 slices of wholemeal bread 590 cal 24 pro 48 carb 6

    1pm
    100g oats 380 cal 11 pro 60 carb 8 fat
    300g liver 325cal 75 pro 0 carb 8 fat

    3pm
    Oats 380 cal 11 pro 8 fat

    Cheat meal
    Rice 550 cal 7 pro +100 carb 3 fat
    Chicken curry 180cal 25 pro 4 carb 8fat
    Flat bread. 320 10 pro 1 fat

    6pm
    Tuna. 135cal 28 pro 0 carb 1 fat

    Total 3190 cal

    Measured my bodyfat with calipers today (12.5%)
    Last edited by 951thompson; 09-12-2012 at 04:01 PM.

  27. #27
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    Log 7

    (I've decided to move my eating window to 12pm -8pm)

    12:05pm
    200g chicken 230cal 49 pro 0 carb 3 fat
    Oat bread 4 slices 500cal 20 pro 80 carb 4 fat
    Oat cereal 159 cal 3 pro 25 carb 2 fat

    1pm gym

    Legs-
    Hamstring machine x5 30,15,10,8,6 rep
    Quad machine x5 30,15,10,8,6 rep
    Squats x5 15,10,10,8,6 rep
    Sit down leg press x 5 10,10,8,6,6 rep
    Kick backs x3 10,10,10 rep
    Glute machine x5 10 rep
    Calf rise machine x5 20,10,10,8,6,
    Sit down calf machine x5 10,10,10,8,6

    3pm
    Oats 380cal 10 pro 69 carb 8 fat
    Chicken 230 cal 50 pro 0 carb 4 fat
    Muesli. 355 cal pro 10 64 carb 4 fat

    7pm
    Mussels 355cal 10 pro 64 carb 4 fat
    Milk +100 cal

    7:30pm
    Chicken 230cal 50 pro 0 carb 3 fat
    Sweetcorn 115cal 4 pro 17 carb 2 fat
    Pasta 300cal. 9 pro 56 carb 1 fat
    Banana and yogurt 200 cal

    Total 3129 cal
    Last edited by 951thompson; 09-13-2012 at 12:39 PM.

  28. #28
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    Log 8

    12pm
    200g chicken 230 cal 50 pro 0 carb 3 fat
    Oat bread 4 slices 500 cal 20 pro 5 fat
    Bran flakes 365cal 10 pro 67 carb 2 fat

    2pm gym (shoulders and abs)

    3pm oats 380 10 pro 68 carb 8 fat

    5:15pm Cheat meal
    Pizza 850 cal 37 pro 71 carb 24 fat
    Chips 300cal 50 carb 6 fat

    7:45pm
    200g liver. 300 cal 50 pro 0 carb 6 fat
    Glass of milk 150 cal

    Total 3075 cal
    Last edited by 951thompson; 09-14-2012 at 12:37 PM.

  29. #29
    GirlyGymRat's Avatar
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    730 cal in one meal bf is @ 12% what is your goal?

  30. #30
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    Quote Originally Posted by GirlyGymRat
    730 cal in one meal bf is @ 12% what is your goal?
    Im bulking, im on a leangains intermittent fasting style eating plan. On leangains you are aloud to get your micros in how many meals you want (within 8 hours)

  31. #31
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    Log 9

    12pm
    3 whole eggs 2 egg whites 300 cal 21 pro 0 carb 18 fat
    5 slices bread 490 cal 20 pro 80 carb 5 fat

    2pm
    Liver 300 cal 50 pro 0 carb 4 day
    Bran flakes 365 10 pro 3 fat

    5pm
    Tuna 130 cal 28 pro 0 carb 0 fat
    4 slices of bread 500. Cal 20 pro 80 carb 5 fat

    7pm
    Bran flakes 360 cal 10 pro 67 carb 2 fat
    Chicken 380 39 pro 0 carb 6 fat

    Branflakes 360cal

    Total 3200 cal
    Last edited by 951thompson; 09-15-2012 at 02:20 PM.

  32. #32
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    Log 10

    2 eggs 160 cal 12 pro 0 carb 12 fat
    4 slices bread 360 cal 17 pro 62 carb 4 fat
    Bran flakes 365 cal 10 pro 67 carb 2 fat
    Chicken 190 cal 20 pro 0 carb 6 fat
    Chicken 190 cal 20 pro 6 fat
    4 bread 360 cal 16 pro 62 carb 4 fat

    Total 1604 cal
    Last edited by 951thompson; 09-16-2012 at 07:39 AM.

  33. #33
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    I've been very naughty past few days, I eat crap loads of chocolate and crisps last night :$ back on the semi clean bulk today however. Im going to start doing slow/ moderate fasted cardio twice per week, starting today.

  34. #34
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    Log 11

    11:30 slow fasted cardio (30 mins jog)

    12:10pm
    2 eggs 160 cal 12 pro 0 carb 12 fat
    4 slices bread 360 cal 17 pro 62 carb 4 fat
    Special K 389 cal 10 pro 80 carb 3 fat

    2pm
    Cereal 387 cal 9 pro 74 carb 4 fat
    Chicken 240cal 40 pro 0 carb 6 fat
    "
    2:30 gym (back and bicep)

    4:30
    Oats with milk 450 cal 20 pro 70 carb 8 fat
    '
    6pm
    Spicy meatballs with pasta 550cal 40 pro 72 carb 100-300 fat

    7:30 spicy meatballs with pasta 550cal
    Cereal 250 cal

    Total 3226cal
    Last edited by 951thompson; 09-17-2012 at 12:48 PM.

  35. #35
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    Quote Originally Posted by 951thompson View Post
    Im bulking, im on a leangains intermittent fasting style eating plan. On leangains you are aloud to get your micros in how many meals you want (within 8 hours)
    I just can't eat all that food in eight hours but good luck to ya!

  36. #36
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    Quote Originally Posted by GirlyGymRat
    I just can't eat all that food in eight hours but good luck to ya!
    Hehe yeah it is a challenge lol I actually enjoy been greedy for the 8 hours lol it's the fat person in me :-)

  37. #37
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    Log 12

    12:10pm
    2 eggs 160 cal 12 pro 0 carb 12 fat
    4 slices bread 360 cal 17 pro 62 carb 4 fat
    Special K 389 cal 10 pro 80 carb 3 fat

    2:30pm
    Cereal 389 cal 10 pro 3 fat
    Chicken 140 cal 20 pro 0 carb 5 fat

    Total 1478 cal
    Last edited by 951thompson; 09-18-2012 at 07:40 AM.

  38. #38
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    Log 13

    I've decided to count my calories on paper as it's easier, also my phone crashed yesterday so couldn't get to my log to see how many calories I'd used, so I had to guess.

    Some of you maybe pleased to learn I plan to cut bread out of my diet starting tomorrow. Im going to use lentils, bean, brown pasta oats and brown rice as my main sauce of carb.

    Im feeling abit fat at the moment, im tempted to start cutting, I would like to cut, sick of eating lol (don't think it would be a good idea tho as much as I would like too)
    On a plus note im starting to make some noticeable gains around my shoulder, traps and lats. My strength is going though the roof.

  39. #39
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    think bread is a poor choice for carbs. i try to avoid and i am always cutting : )

  40. #40
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    Quote Originally Posted by GirlyGymRat
    think bread is a poor choice for carbs. i try to avoid and i am always cutting : )
    Im cut it out to see if I can see a difference. When I eat bread I try to use it at the right time when I intend to spike my insulin . Breakfast, post training etc :-)

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