my progress log (951thompson)

[951thompson]

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 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)

[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!

[digsy1983]

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

[951thompson]

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 ;-)

[951thompson]

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

Thanks buddy

[951thompson]

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 ;-)

[Times Roman]

and forget about the wholemill bread! =)

(J/K)

[951thompson]

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 :|

[951thompson]

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

[GirlyGymRat]

your log of diet and exercise will help you achieve your goals! lots of knowledgeable fellas on this site! welcome!!!

[951thompson]

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 :-)

[951thompson]

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

[digsy1983]

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

[951thompson]

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 ;-)

[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?

[951thompson]

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.

[951thompson]

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

[951thompson]

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

[951thompson]

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)

[digsy1983]

Are ya keeping track of ya lbm and weight changes?

[951thompson]

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.

[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.

[austinite]

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.

[951thompson]

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 :-)

[951thompson]

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 :-)

[951thompson]

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%)

[951thompson]

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

[951thompson]

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

[GirlyGymRat]

730 cal in one meal bf is @ 12% what is your goal?

[951thompson]

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)

[951thompson]

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

[951thompson]

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

[951thompson]

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.

[951thompson]

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

[GirlyGymRat]

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!

[951thompson]

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 :-)

[951thompson]

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

[951thompson]

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.

[GirlyGymRat]

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

[951thompson]

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 :-)