Hrothgar's Diet Log

[Hrothgar]

Hello,

I'm going to be keeping a daily log of my diet, exercise, and ephedrine consumption until I reach my target goals. Would be great to get feedback as I progress and I hope someone else who is considering doing the same thing can learn from whatever mistakes I make.

Background: I've been lifting a little over a month now. Prior to that I was pretty sedentary, ate whatever I wanted, and smoked weed all the time. I quit smoking weed and needed another stress relief outlet which led me to lifting. Even in just this short amount of time of progress I can't imagine going back to the way things were. I was not being very strict about diet the past month, but now I'm counting calories and trying to hit my macros.

Current Stats:
Height: 5' 10"
Weight: 245 lb
BF%: ~25% (using calipers so a bit hard to get a decent reading)

Goal Stats:
Weight: ~180-200 lb
BF%: ~13-15%

Current Daily Caloric Goal: 2000 Calories
Current Macro Split: 35% Carbs/ 40% Protein/ 25% Fat

Ephedrine Use: (24mg Ephedrine HCL + 200 mg of Caffeine) 3x a day - Once when I wake up, once after lunch, and once before working out at night (considering switching workouts to morning though)

Note that as I'm switching to a better diet my water retention might change so my weight could fluctuate quite a bit this first week. I've been doing a strict diet since Sunday as in I've stayed under my 2000 Calories but sometimes I've been going too far under and it's working against me with muscle recovery. I'm open to suggestions on anything I've laid out so far. I've done a bit of research but you guys have more experience.

I'll be posting what I ate for the day and what exercises I did at the end of every day so first log will be later tonight.

[tarmyg]

Good luck!

[SemperRabidus]

Hey you should add aspirin to the ephedrine and the caffein so it doesnt put too mich strain on your heart specially if your doing it 3 times a day. I used to take that when I worked construction made for a boost of energy but taking it 3 times a day will put a strain on your heart. Wish you the best as I will also be starting a strict diet and even stricter work out regiment. Please post your workouts and diet as im around the same stats on you and would like to see how we compare if you dont mind

[Hrothgar]

Hey you should add aspirin to the ephedrine and the caffein so it doesnt put too mich strain on your heart specially if your doing it 3 times a day. I used to take that when I worked construction made for a boost of energy but taking it 3 times a day will put a strain on your heart. Wish you the best as I will also be starting a strict diet and even stricter work out regiment. Please post your workouts and diet as im around the same stats on you and would like to see how we compare if you dont mind

Yeah the EC does increase my blood pressure a little bit, I'm just a little worried about taking aspirin 3x a day though as I've heard it can cause more immediate stomach problems. Maybe I should just take it with my last dose?

[SemperRabidus]

Honestly im not sure how it will affect you, as every one is different, but do some research on it but definitely take some to take a bit of the stress of your heart, personally id rather my stomach heart than have a heart attack lol just saying

[Hrothgar]

Honestly im not sure how it will affect you, as every one is different, but do some research on it but definitely take some to take a bit of the stress of your heart, personally id rather my stomach heart than have a heart attack lol just saying

Alrighty, I'll start off with a low dose of aspirin and see how it goes.

[SemperRabidus]

Cool good luck

[Hrothgar]

I just went to CVS to use their blood pressure machine and I got 129/83 with a resting heart rate of 70 bpm and this was after my third dose of the day which is usually the most intense for me it feels like so I should be pretty good. According to mayoclinic website it says that reading is pre-hypertension and it's okay to maintain it. I also picked up low strength aspirin to add to the stack (81 mg).

[Hrothgar]

Day 1: 3/27/2014

Breakfast
Essential Everyday - Natural - Sharp Cheddar Cheese - Shredded, 1/4 cup
5 saltine crackers

Lunch
Subway 12" Roast Beef on Wheat with pepper jack cheese, lettuce, oil, vinegar

Dinner
Alta Dena - Fat Free Milk, 2 Cup
Gold Standard - 100% Whey Protein Powder - Strawberry, 2 scoop
Chicken - Breast, meat only, cooked, roasted, 180 g
Beans - Black, 0.25 Cup
Rice - White, medium-grain, cooked, 0.25 cup
Essential Everyday - Natural - Sharp Cheddar Cheese - Shredded, 1/4 cup

Totals: 1914 Calories, 149g Carbs, 56g Fat, 193g Protein


Workout

5 min Warm-up on elliptical

Squats

Warm-ups:

2 x 5 @ 65 lbs
1 x 3 @ 115 lbs
1 x 2 @ 135 lbs

Work Sets:

3 x 5 @ 170 lbs (Personal Record)

Overhead Press

Warm-ups:

2 x 5 @ 45 lbs
1 x 3 @ 65 lbs

Work Sets:

3 x 5 @ 85 lbs (Personal Record)

Deadlift

Warm-ups:

2 x 5 @ 135 lbs
1 x 3 @ 155 lbs

Work Set:

1 x 5 @ 215 lbs (Personal Record)

Assisted Chin-ups

5 x 5 @ 100 lbs Assistance (Personal Record)

Ab Work

3 x 15 Russian Twist
3 x 15 Sit-ups with medicine ball

5 min cardio cool-down


Notes: I'm still in the linear progression phase of lifting in that I've been able to consistently add weight every single time so I will probably have personal records every time I work out for a while. I'm doing a modified Starting Strength routine. The cut is starting to affect my muscle recovery time so I might be plateauing sooner rather than later.

[Hrothgar]

Ooops double posted on accident

[Hrothgar]

Day 2: 3/28/2014

Breakfast
Nothing wasn't hungry and anticipating somewhat of a cheat day cause of work Friday lunches

Lunch
Sauerkraut 100g
2 Small Red Potatoes
3 Bratwursts

Dinner
1 Red Burrito
2 Steak Tacos Del Carbon
1 Small Fry

Totals: 2013 Calories, 176g Carbs, 104g Fat, 80g Protein

Workout

Rest Day

Notes: Pretty shit day nutrition wise but Fridays are a cheat day for me. Stayed close to caloric limit but macros are all jacked up.

[Hrothgar]

Day 3: 3/29/2014

Breakfast
Alta Dena - Fat Free Milk, 2 Cup
Gold Standard - 100% Whey Protein Powder - Strawberry, 2 scoop

Lunch
Pulled pork - Slowcooked on low for 24 hours in a golden ale
Pepperjack Cheese
Whole Wheat Bun

Dinner
Baked Salmon
Quinoa
Asparagus

Snacks
Raspberries

Totals: 1862 Calories, 157g Carbs, 41g Fat, 186g Protein, 1349g Sodium, 43g Sugar

Workout

5 min Warm-up on elliptical

Squats

Warm-ups:

2 x 5 @ 75 lbs
1 x 3 @ 115 lbs
1 x 2 @ 135 lbs

Work Sets:

3 x 5 @ 175 lbs (Personal Record)

Bench Press

Warm-ups:

2 x 5 @ 65 lbs
1 x 3 @ 95 lbs
1 x 2 @ 115 lbs

Work Sets:

3 x 5 @ 135 lbs

Deadlift

Warm-ups:

2 x 5 @ 135 lbs
1 x 3 @ 185 lbs
1 x 2 @ 205 lbs

Work Set:

1 x 5 @ 225 lbs (Personal Record)

Assisted Dips

5 x 5 @ 64 lbs Assistance (Personal Record)

Ab Work

3 x 15 Russian Twist
3 x 15 Sit-ups with medicine ball
3 x 15 Leg lifts

5 min cardio cool-down

Notes: Switched workout to mornings, feels great, but probably lost my workout partner over it. Diet is back on track. Was a little bit under on everything today, but not by much.

[Hrothgar]

Been a little sick these past couple of days so eating mostly what was just immediately available.

Day 4: 3/30/2014

Breakfast
None

Lunch
Generic - Pull Pork Loin Plain, 6 oz
Essential Everyday - Pepper Jack Cheese, 2 oz
Nature's Own - 100% Whole Wheat Hamburger Bun, 2 bun
Monster - Energy Drink-original Green, 16 oz

Dinner
Cheese - Pepper Jack - Essential Everyday, 1 oz
Nature's Own - 100% Whole Wheat Hamburger Bun, 1 bun
Generic - Pull Pork Loin Plain, 3 oz

Totals: 1465 Calories, 128g Carbs, 33g Fat, 110g Protein, 1320g Sodium, 60g Sugar

Day 5: 3/31/2014

Breakfast
None

Lunch
Nature's Own - 100% Whole Wheat Hamburger Bun, 2 bun
Essential Everyday - Pepper Jack Cheese, 2 oz
Generic - Pull Pork Loin Plain, 6 oz

Dinner
Mexican Restaurant - Refried Beans, 1 cup
Homemade - Mexican Red Rice , 1 cup
Soft Shell Taco, 2 taco (92g)

Totals: 1803 Calories, 175g Carbs, 57g Fat, 112g Protein, 2734g Sodium, 11g Sugar

[Hrothgar]

i fit in my size 36 jeans now yisssssssss

[Hrothgar]

I'm not posting warm-up sets anymore, just work sets. It takes too long and I don't always remember what I warmed up with so here is today's workout. I changed my workout pretty significantly and added some extra volume. I like it a bit more.

Workout

5 min warm-up on elliptical

Plated loaded leg press

5 x 5 @ 270 lbs

Bench Press

5 x 5 @ 135 lbs

Bent over row

5 x 5 @ 135 lbs

Barbell Shrugs

3 x 8 @ 135 lbs

Tricep Extensions

3 x 5 @ 80 lbs? It's a machine and it says 8 on the plate I picked, but I'm not sure what that corresponds to

Straight Bar Curl

3 x 8 @ 50 lbs

Hyperextensions

2 x 10 @ Body weight

Ab Machine

3 x 10 @ 100 lbs