Warmouths First Log!!!

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03-21-2013, 09:14 PM
warmouth

Warmouths First Log!!!

Ok guys. Now you all know I am a genius, so Ill keep this easy for you :) HAHAHA! Seriously, I want your guys help. Before we get started, I'd like to post up my daily food for tommorrow and let you guys correct me it I dont need to be eating certain things or not. Right now, My target is a split of
60/20/20, as was first given to me by BiB aka-Stem, still Stem to me........ I have figured My TDEE around 2400-2500 roughly, and I am continuing to bulk through this comp, but keep BF low and cut up the last 4 weeks by adding some anavar and stay at or just under maintenance. Here is what I have planned for tommorrow, and again, my macros might be off, I am using MyFitnessPal (Hate it!):

8am-
Breakfast
1 cup oats with dash or brown sugar, light cream(substitute for butter :( ), and a touch of honey
4 boiled or scrambled eggs
12oz 2% milk

Split of 60/134/41 Total calories 1145

12pm
Lunch
2 cans chunk light tuna
1 cup raw spinach
1 teaspoon vinegar
1 tablespoon Olive Oil
12 almonds

Split of 84/3/17 Total Calories 501

3-4pm
PreWO Shake
(I know, I know) I just want something before working out since it has been 3 hours. No......It isnt food, but it is a supplement I can eat/drink on the way home from work to the gym.

2 scoops of ON Gold Standard Whey

Split of 48/10/3 Total Calories 259

6-7pm
Dinner
10oz lean steak
2 cups cooked Sauteed Kale
1 medium sweet potato witn brown sugar and a little butter

Split of 62/31/39 Total Calories

Grand total of 2614 calories.

Rough total, and seems I am off on my macro split with this one. 254p/178c/100f Seems something like a 40/25/35. Man I didnt realize there was that much fat. I just put this together because I know I can fit this style of daily meals down with no problems. I normally eat 5-700 calories until dinner, so this has to be better.

I am shooting for a slow, lean bulk. I would like to add mass, while dropping fat, so looks like T3 might be involved as well. Any tweaks from you guys on this one? This was just a sample ofwhat I was planning on eatting tommorrow. Thanks for reading and for suggestions!
03-21-2013, 09:21 PM
Tron3219

Lookin forward to ur log bud!

Yeah I have a hard time seein him as BiB...

-TroN-
03-21-2013, 09:23 PM
austinite

Hooray for Warmouth! I got your back, buddy!
03-21-2013, 09:26 PM
Tron3219

Quote:

Originally Posted by warmouth

Ok guys. Now you all know I am a genius, so Ill keep this easy for you :) HAHAHA! Seriously, I want your guys help. Before we get started, I'd like to post up my daily food for tommorrow and let you guys correct me it I dont need to be eating certain things or not. Right now, My target is a split of
60/20/20, as was first given to me by BiB aka-Stem, still Stem to me........ I have figured My TDEE around 2400-2500 roughly, and I am continuing to bulk through this comp, but keep BF low and cut up the last 4 weeks by adding some anavar and stay at or just under maintenance. Here is what I have planned for tommorrow, and again, my macros might be off, I am using MyFitnessPal (Hate it!):

8am-
Breakfast
1 cup oats with dash or brown sugar, light cream(substitute for butter :( ), and a touch of honey
4 boiled or scrambled eggs
12oz 2% milk

Split of 60/134/41 Total calories 1145

12pm
Lunch
2 cans chunk light tuna
1 cup raw spinach
1 teaspoon vinegar
1 tablespoon Olive Oil
12 almonds

Split of 84/3/17 Total Calories 501

3-4pm
PreWO Shake
(I know, I know) I just want something before working out since it has been 3 hours. No......It isnt food, but it is a supplement I can eat/drink on the way home from work to the gym.

2 scoops of ON Gold Standard Whey

Split of 48/10/3 Total Calories 259

6-7pm
Dinner
10oz lean steak
2 cups cooked Sauteed Kale
1 medium sweet potato witn brown sugar and a little butter

Split of 62/31/39 Total Calories

Grand total of 2614 calories.

Rough total, and seems I am off on my macro split with this one. 254p/178c/100f Seems something like a 40/25/35. Man I didnt realize there was that much fat. I just put this together because I know I can fit this style of daily meals down with no problems. I normally eat 5-700 calories until dinner, so this has to be better.

I am shooting for a slow, lean bulk. I would like to add mass, while dropping fat, so looks like T3 might be involved as well. Any tweaks from you guys on this one? This was just a sample ofwhat I was planning on eatting tommorrow. Thanks for reading and for suggestions!

U could take out the olive oil from ur lunch and add more protein, like chicken.

If ur tdee is 2400-2500...why r u only eating 2600 cal?

-TroN-
03-22-2013, 06:01 AM
warmouth

Well I'm not saying this is set in stone. My macros are off for sure. Trying to keep just over maintenance till the end of the comp for several reasons. Biggest reason is to be able to tweak as I go.
03-22-2013, 06:01 AM
warmouth

Quote:

Originally Posted by austinite

Hooray for Warmouth! I got your back, buddy!

Ha! Going to need it.
03-22-2013, 06:04 AM
-KJ-

Subd... good look bro
03-22-2013, 06:12 AM
Tron3219

Quote:

Originally Posted by warmouth

Well I'm not saying this is set in stone. My macros are off for sure. Trying to keep just over maintenance till the end of the comp for several reasons. Biggest reason is to be able to tweak as I go.

Well lets hear those several reasons lol. I'd think just over maintenance would be give or take 300 cals. Mainly because the tdee that u have figured up is NOT exact, any way u wanna figure it up. So u very well may b eating 50 cals under ur actual tdee. Nadda mean?

Tweaking as u go shouldn't b the hard part. As u get bigger u add cals. U just add more food of what u got to get there! Hard part is getting ur macros situated. I find it easiest to eat the same thing every day. Maybe change it up every now and again. Yeah it gets monotonous, but when I can look in the mirror and say DAMN!! I look good! Amd when i get on the scale and ive gained 2-3 more pounds. It's worth every monotonous force fed meal!

-TroN-
03-22-2013, 06:23 AM
Back In Black

Quote:

Originally Posted by Tron3219

Lookin forward to ur log bud!

Yeah I have a hard time seein him as BiB...

-TroN-

Even with my new avi?
03-22-2013, 06:35 AM
Back In Black

Tron is correct, 300cals over is a much better starting point for you W. that's where I'm at to start mine, adjust weekly/fortunately up it down depending on your goals.

Did I really tell you to bulk on a 60/20/20? If I did I'm an imbecile and got confused. 40/40/20 is a much better start, depending on your carb sensitivity.
03-22-2013, 06:35 AM
warmouth

Quote:

Originally Posted by Tron3219

Well lets hear those several reasons lol. I'd think just over maintenance would be give or take 300 cals. Mainly because the tdee that u have figured up is NOT exact, any way u wanna figure it up. So u very well may b eating 50 cals under ur actual tdee. Nadda mean?

Tweaking as u go shouldn't b the hard part. As u get bigger u add cals. U just add more food of what u got to get there! Hard part is getting ur macros situated. I find it easiest to eat the same thing every day. Maybe change it up every now and again. Yeah it gets monotonous, but when I can look in the mirror and say DAMN!! I look good! Amd when i get on the scale and ive gained 2-3 more pounds. It's worth every monotonous force fed meal!

-TroN-

You're right. I didn't consider my tdee with my current weight. And when you do eat the same things, how do you go about a cheat day? If I eat the same foods, I'd want to die, so I need to find a balance or learn how to eat the same stuff.
03-22-2013, 06:43 AM
Back In Black

Consistency is key mate. BUT, so is variety for me. As long as you know the values of what you are eating then there should be no problem interchanging foods to hit your macro's.

A typical days carbs for me are bran flakes, oats, bread, potatoes, pasta, rice.
03-22-2013, 07:05 AM
--->>405<<---

carbs for me today: @500g
5 servings peanut butter capn crunch
12oz skim milk
1cup oats
1 banana
2 complete recipes blueberry oat pancakes
2 ham sandwiches on whole wheat bread
250g blueberries
250g lowfat cottage cheese (with strawberry preserves mixed in)

hey warmouth.. :)

2800cals 40/40/20
280g pro
280g carb
62g fat

there u go buddy! :)
03-22-2013, 09:07 AM
warmouth

Quote:

Originally Posted by --->>405<<---

carbs for me today: @500g
5 servings peanut butter capn crunch
12oz skim milk
1cup oats
1 banana
2 complete recipes blueberry oat pancakes
2 ham sandwiches on whole wheat bread
250g blueberries
250g lowfat cottage cheese (with strawberry preserves mixed in)

hey warmouth.. :)

2800cals 40/40/20
280g pro
280g carb
62g fat

there u go buddy! :)

Alright! I'm starting it straight away. Ill do my very best to use the same carb sources as you guys do. Sweet! So is 2800 that you figured maintenance or slightly above?
03-22-2013, 09:18 AM
Tron3219

Quote:

Originally Posted by Back In Black

Even with my new avi?

I said name! Nothing about the avi! U leave that rump out of this discussion!

-TroN-
03-22-2013, 09:20 AM
Tron3219

Carb day for me

Chocolate covered almonds :-/

And trace carbs in ma nuts

-TroN-
03-22-2013, 09:24 AM
--->>405<<---

Quote:

Originally Posted by warmouth

Alright! I'm starting it straight away. Ill do my very best to use the same carb sources as you guys do. Sweet! So is 2800 that you figured maintenance or slightly above?

first in bold are the carbs from my list i think are good to use. some of mine i only use because i know i can and i need them for insulin spike to help absorption of supplements..

5 servings peanut butter capn crunch this is the one i do not recommend
12oz skim milk sparingly and prob not daily
1cup oats
1 banana
2 complete recipes blueberry oat pancakes
2 ham sandwiches on whole wheat bread same as milk
250g blueberries
250g lowfat cottage cheese (with strawberry preserves mixed in)

2800cals is because u said u had ur maintenance set at 2500.. u wanna eat above maintenance slightly (@300cals) at 40/40/20 so i did the work for u.. :)
03-22-2013, 10:07 AM
Back In Black

Quote:

Originally Posted by Tron3219

I said name! Nothing about the avi! U leave that rump out of this discussion!

-TroN-

Lol

I used to be a florist and I'm trying to get away from the stigma by leaving my old monicker behind me;)
03-22-2013, 11:00 AM
warmouth

Quote:

Originally Posted by --->>405<<---

first in bold are the carbs from my list i think are good to use. some of mine i only use because i know i can and i need them for insulin spike to help absorption of supplements..

5 servings peanut butter capn crunch this is the one i do not recommend
12oz skim milk sparingly and prob not daily
1cup oats
1 banana
2 complete recipes blueberry oat pancakes
2 ham sandwiches on whole wheat bread same as milk
250g blueberries
250g lowfat cottage cheese (with strawberry preserves mixed in)

2800cals is because u said u had ur maintenance set at 2500.. u wanna eat above maintenance slightly (@300cals) at 40/40/20 so i did the work for u.. :)

Thanks man, I appreciate it tremendously!
03-22-2013, 12:50 PM
bigsiv

Good luck Warmouth got similar TDEE's so I will be watching ;)
03-23-2013, 03:41 PM
warmouth

Today has been good so far.
Breakfast was 5 eggs, 6oz pork chop, 1 slice of bread with 12oz of 2% milk.

Lunch was 8oz of ground beef and 2 slices of bread with 20oz water.

Snack was 2 cans of tuna, 1 tablespoon full fat mayo and a handful of peanuts.

Dinner TBD..... probably a bunch of eggs and shredded wheat.
03-23-2013, 03:42 PM
warmouth

Oops...... I did have a large sweet tea.
03-23-2013, 03:52 PM
Back In Black

Quote:

Originally Posted by warmouth

Oops...... I did have a large sweet tea.

Was that instead of veggies?
03-23-2013, 05:43 PM
--->>405<<---

Quote:

Originally Posted by warmouth

Oops...... I did have a large sweet tea.

lemon? ;)
03-23-2013, 06:58 PM
warmouth

BIB, that's what I'm telling myself.
405, just plain. Nothinf better than a McDonald's sweet tea for a buck to ride around with.
Sweet tea is seriously my biggest weakness. I could drink it all day long, dang it.
In fantasy baseball draft now, so dinner will be late. Might have some plain pasta with olive oil and some tuna again.
03-24-2013, 01:53 AM
Back In Black

Dammit man, get some (calorie neutral) fibrous and crude toys veg in there. I'm in the same cals as you and still hungry, it's only the added veggies that are stopping me raiding the chocolate shelf;)
03-24-2013, 09:30 AM
warmouth

Quote:

Originally Posted by Back In Black

Dammit man, get some (calorie neutral) fibrous and crude toys veg in there. I'm in the same cals as you and still hungry, it's only the added veggies that are stopping me raiding the chocolate shelf;)

Will do. What veggies do you recommend that isnt too high in carbs? I bought a ton of broccoli and asparagus.

Today is a cluster for me, as are all Sundays. With church, Bible study and family time, I dont have time for anything. I am thinking about focusing the majority of my calories today around dinner and going to bed with a cup of greek yogurt and 3 tablespoons of natural PB. Today is going to be an under maintenance day it appears.
Tommorrow is going to be a different story. I plan to eat 3lbs of meat, and almost only veggies. I will have a carb source of a sweet potato or rice at lunch(a lot of carbs), which will be about 3 hours before my workout. I havent been to the gym since thursday, and to be honest, I really feel great. I think I needed the time off because Ive been at it 5-6 days a week the last month. So the break has been really nice and I feel I am fully rested. Ive also gotten bigger in the last few days. I guess a little time off it good sometimes.
03-24-2013, 09:52 AM
warmouth

Change of plans. I think I am going to eat some pancakes, eggs, some meat and juice today for lunch. Ill go ahead and hit 1500 cals with this meal, then finish out the macros throughout the day with pro/fat since Ill have a ton of carbs at lunch. This will make it easier on me today being that it is so hectic.
03-24-2013, 09:58 AM
Back In Black

Broccoli, cabbage, asparagus, green beans, spinach, cauliflower, sprouts. Things of that nature.
03-25-2013, 12:39 PM
warmouth

Yesterday was great! Hit 2900 calories on the 40/40/20 split. I got 1800 calories at lunch. I skipped breakfast. Finished my macros by 9pm and was alseep by 11.

Today

Breakfast
2 scrambled eggs with 4oz cheddar cheese. 2 oz sausage, 2slices of bread, and half a potato.

Lunch
1 cup rotini pasta
2 cans of tuna
2 tablespoons full fat mayo
2 tablespoons of olive oil

4pm
50 grams whey isolate shake

6pm
Workout

8pm
12oz porterhouse steak
8oz asparagus
2 tablespoons olive oil
(Possibly a half sweet potato)

10pm
1 cup non-fat greek yogurt