Day 10 of Bulk - 7/25/09

Workout: Legs + Biceps

Meal 1 @ 8:16

Oats, Blueberries, Almonds, EAS Premium Protein

448 calories, 10.7g fat, 57.7g carbohydrates, 32.7g protein

(Click on photo for full size)

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Meal 1.5 @ 9:38

N.O. Shotgun

76 calories, 0g fat, 0g carbohydrates, 18.8g protein

(Click on photo for full size)

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Meal 2 @ 11:16 (Meal consumed at different time than time stamp)

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

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Meal 3 @ 12:19

Toasted ham and cheese sandwich on oatbread, 1 addition slice (not pictured)

368 calories, 8g fat, 55.7g carbohydrates, 20.8g protein

(Click on photo for full size)

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Meal 4 @ 15:18

Sausage McBread (not a McDonalds product, shown w/o top slice of bread)

348 calories, 12.4g fat, 36.9g carbohydrates, 23.2g protein

(Click on photo for full size)

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Meal 5 @ 18:21

Flatbread quesadilla, Oatmeal with blueberries and SciVation Whey

439 calories, 11.8g fat, 54.5g carbohydrates, 35.2g protein

(Click on photo for full size)

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Meal 6 @ 21:26-47
Brown rice, ham, green beans, and sour cream on top, flatbread quesadilla

493 calories, 9.5g fat, 77.7g carbohydrates, 29.8g protein

(Click on photo for full size)

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Meal 7 @ 23:XX
Uncooked protein brownie, tons of blueberries, cool whip

520 calories, 20.9g fat, 37.8g carbohydrates, 48.6g protein

 (Click on photo for full size)
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Daily totals: 3012 calories. 76.4g fat. 361.9g carbohydrates. 243.9g protein
Macro ratio:

• Fat - 22%
  
• Carbohydrates - 47%
  
• Protein - 31%

• Drink at least 1 gallon of water each day - PASS
• Get within 5% of my macro-ratio goals - PASS
• Get at least 8 hours of sleep per night - FAIL
• Sleep no later than 12:00 - PASS
  
• Minimize carbohydrates in my last meal of the day (below 20) -FAIL

Day 9 of Bulk - 7/24/09

Workout: Chest + Back + 15 minutes of Abs

Meal 1 @ 13:14

Oats, blueberries, SciVation Whey, Almonds

484 calories, 13.1g fat, 64.4g carbohydrates, 31.2g protein

(Click on photo for full size)

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Meal 1.5 @ 14:05

Oats, EAS Premium Protein

260 calories, 4.7g fat, 34.2g carbohydrates, 20.9g protein

(Click on photo for full size)

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Meal 2 @ 15:26

N.O. Shotgun

73 calories, 0g fat, 0g carbohydrates, 17.9g protein

(Click on photo for full size)

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Meal 3 @ 17:39

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 34.9g carbohydrates, 34.9g protein

(Click on photo for full size)

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Meal 4 @ 18:35

Flatbread quesedilla, oatmeal with craisins and blueberries

510 calories, 13.6g fat, 78.3g carbohydrates, 30.1g protein

(Click on photo for full size)

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Meal 5 @ 22:31 & 23:03
Chili, Honey Bunches of Oats and Milk

841 calories, 20.4g fat, 116.3g carbohydrates, 48.7g protein

(Click on photo for full size)
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Meal 6 @ 0:21
Protein Brownie covered in Cool Whip, chopped strawberries, and a crushed sugar cone
517 calories, 19.7g fat, 35.3g carbohydrates, 48.5g protein

(Click on photo for full size)

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Daily totals: 3007 calories. 74.5g fat. 370g carbohydrates. 232.2g protein
Macro ratio:

• Fat - 22%
  
• Carbohydrates - 48%
  
• Protein - 30%

Body Stat Update:

(NOTE:I measured my weight everyday, which I will no longer be doing)

Dail Bulking Goals:

• Drink at least 1 gallon of water each day - PASS
• Get within 5% of my macro-ratio goals - PASS
• Get at least 8 hours of sleep per night - PASS
• Sleep no later than 12:00 - PASS
  
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL

(NOTE: My order of Micronized Creatine Monohydrate (by Higher Power) shipped last night. I will weigh myself the day the creatine arrives, but before i have taken any--all weight measurement will be done in the mornings immediately after waking up. I will weigh myself every 1.5 weeks, and i will get a body fat test every 3 weeks. Graphs will be posted at every measurement.)

Day 8 of Bulk - 7/23/09

Workout: Shoulders + Triceps

Meal 1 @ 13:00

Oats, blueberries, almonds, SciVation Whey

461 calories, 11.5g fat, 63.2g carbohydrates, 29.8g protein

(Click on photo for full size)

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Meal 2 @ 15:18

Cous Cous, green beans, ham, cheese and hotsauce. Blueberries (not pictured)

420 calories, 5.2g fat, 68.4g carbohydrates, 24g protein

(Click on photo for full size)

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Meal 3 @ 17:33-46

BBQ ham and cheese sandwich, APEX cookie

495 calories, 10.8g fat, 74.5g carbohydrates, 29.3g protein

(Click on photo for full size)

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Meal 3.5 @ 19:07

N.O. Shotgun

78 calories, 0g fat, 0g carbohydrates, 19.2g protein

(Click on photo for full size)

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Meal 4 @ 20:45

PWO Shake: SciVation Whey, Dextrose

322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

(Click on photo for full size)

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Meal 5 @ 22:13

BBQ ham and cheese sandwich

444 calories, 6.8g fat, 65.5g carbohydrates, 30.3g protein

(Click on photo for full size)

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Meal 5.5 @ 22:40

Honey Bunches of Oats with milk, blueberries

316 calories, 4.2g fat, 57.5g carbohydrates, 12.3g protein

(Click on photo for full size)

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Meal 6 @ 0:05

Protein brownie (cool whip and chocolate chips not pictured)

470 calories, 23g fat, 17.5g carbohydrates, 50.8g protein

(Click on photo for full size)

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Daily totals: 3006 calories. 64.6g fat. 388.2g carbohydrates. 230.6g protein
Macro ratio:

• Fat - 19%
  
• Carbohydrates - 51%
  
• Protein - 30%

Dail Bulking Goals:

• Drink at least 1 gallon of water each day - PASS
  
• Get within 5% of my macro-ratio goals - PASS
• Get at least 8 hours of sleep per night - PASS
• Sleep no later than 12:00 - PASS
  
• Minimize carbohydrates in my last meal of the day (below 20) - PASS

Day 7 of Bulk - 7/22/09

Workout: Legs + biceps + 15 minutes of abs

Meal 1 @ 13:00
Oatmeal, blueberries, almonds, whey, 1 slice of whole wheat bread
614 calories, 15.1g fat, 84.9g carbohydrates, 39.1g protein
(Click on photo for full size)
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Meal 1.5 @ 15:10
VPX N.O. Shotgun
79 calories, 0g fat, 0g carbohydrates, 19.6g protein
(Click on photo for full size)
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Meal 2 @ 17:19
PWO Shake: SciVation Whey, Dextrose
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
(Click on photo for full size)
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Meal 3 @ 18:17-40
Oatmeal with blueberries and almonds, 1/2 grilled cheese sandwich
553 calories, 16.5g fat, 82.8g carbohydrates, 22.7g protein

(Click on photos for full size)

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Meal 4 @ 20:24
Turkey Sandwich
418 calories, 6.4g fat, 55.3g carbohydrates, 32.8g protein

(Click on photo for full size)

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Meal 4.5 @ 20:53
Honey bunches of Oats with milk
261 calories, 3.3g fat, 45.8g carbohydrates, 11.6g protein
(Click on photo for full size)
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Meal 5 @ 22:19
Mini Cake
225 calories, 8.3g fat, 20g carbohydrates, 17.4g protein
(Click on photo for full size)
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Meal 6 @ 0:32
Chocolate pancakes with CoolWhip
504 calories, 28.6g fat, 22.5g carbohydrates, 36.7g protein
(Click on photo for full size)
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Meal 7 @ 1:23
SciVation Whey in water, 1 slice ham
106 calories, 1.9g fat, 1.7g carbohydrates, 20.5g protein
NO PHOTO
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Daily totals: 3083 calories. 83.2g fat. 354.6g carbohydrates. 235.4g protein
Macro ratio:

• Fat - 24%
  
• Carbohydrates - 46%
  
• Protein - 30%

Dail Bulking Goals:

• Drink at least 1 gallon of water each day - PASS
  
• Get within 5% of my macro-ratio goals - PASS
• Get at least 8 hours of sleep per night - FAIL - About 7.5 hours
  
• Sleep no later than 12:00 - PASS
  
• Minimize carbohydrates in my last meal of the day (below 20) - PASS

(NOTE: to get closer numbers with my macros goal, I will be attempting to make minor adjustments in every meal--adjustments meaning decreasing fats, and replacing those calories with carbohydrates)

Day 6 of Bulk - 7/21/09

Workout: Chest + Back

Meal 1 @ 14:03
Oatmeal, blueberries, almonds, whey
450 calories, 13.2g fat, 56.3g carbohydrates, 30.3g protein(Click on photo for full size)
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Meal 2 @ 15:52
Grilled ham and cheese sandwich
338 calories, 6.8g fat, 47.6g carbohydrates, 20.6g protein
(Click on photo for full size)
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Meal 3 @ 17:24
Cous cous, turkey breast, almonds, green beans
413 calories, 8.1g fat, 51.2g carbohydrates, 31.5g protein
(Click on photo for full size)
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Meal 3.5 @ 19:18
Preworkout: N.O. SHOTGUN
71 calories, 0g fat, 0g carbohydrates, 17.5g protein(Click on photo for full size)
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Meal 4 @ 21:20
Post workout shake: SciVation Whey, Dextrose
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
(Click on photo for full size)
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Meal 5 @ 22:30
Grill turkey and ham sandwich
447 calories, 8.1g fat, 52.6g carbohydrates, 36.8g protein(Click on photo for full size)
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Meal 5.5 @ 23:05
Honey bunches of oats, blueberries, milk, 1 slice bread (not pictured)
427 calories, 5.1g fat, 78.2g carbohydrates, 18g protein(Click on photo for full size)
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Meal 6 @ 0:59
Pancakes with cool whip, cheese (not pictured)
483 calories, 31g fat, 14.3g carbohydrates, 46.9g protein
(Click on photo for full size)
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Daily totals: 3000 calories. 75.5g fat. 341.8g carbohydrates. 236.6g protein
Macro ratio:

• Fat - 23%
  
• Carbohydrates - 46%
  
• Protein - 32%

Dail Bulking Goals:

• Drink at least 1 gallon of water each day - PASS
  
• Get within 5% of my macro-ratio goals - PASS
• Get at least 8 hours of sleep per night - PASS
• Sleep no later than 12:00 - FAIL
  
• Minimize carbohydrates in my last meal of the day (below 20) - PASS

Daily Bulking Goals

Daily Bulking Goals:

• Drink at least 1 gallon of water each day
• Get within 5% of my macro-ratio goals
  
• Get at least 8 hours of sleep per night
• Sleep no later than 12:00
• Minimize carbohydrates in my last meal of the day (below 20)

(NOTE: From now on, all daily log's will include a checklist of my Daily Bulking Goals near the daily totals)

Day 5 of Bulk - 7/20/09

Workout: Shoulders + 20 minutes of abs

Meal 1 @ 12:21
Oatmeal, blueberries, almonds, SciVation Whey
452 calories, 13.3g fat. 56.3g carbohydrates, 30.7g protein
(Click on picture for full size)
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Meal 2 @ 14:31
Grilled ham and cheese sandwich
380 calories, 7.5g fat. 54.4g carbohydrates, 22.7g protein
(Click on picture for full size)
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Meal 3 (Pre Workout) @ 16:47
Oatmeal, blueberries, almonds, EAS Premium Protein, green beans (definitely separate!)
348 calories, 10.7g fat, 44.9g carbohydrates, 21.1g protein
(Click on picture for full size)
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Meal 3.5 @ 17:23
VPX N.O. Shotgun
81 calories, 0g fat, 0g carbohydrates, 20g protein(Click on picture for full size)
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Meal 4 @ 19:38 (Photo taken later)
Post-workout shake: SciVation Whey, Dextrose
303 calories, 3.2g fat, 36.6g carbohydrates, 34.9g protein(Click on picture for full size)
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Meal 5 @ 21:08
Grilled ham and cheese sandwich, NuGo bar (not pictured)
563 calories, 10.8g fat, 80.2g carbohydrates, 34g protein(Click on picture for full size)
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Meal 6 @ 23:15
Cereal, blueberries, strawberries, yogurt, oats
376 calories, 4.9g fat, 68.2g carbohydrates, 15.6g protein(Click on picture for full size)
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Meal 7 @ 1:00
KETO* pancakes with cool whip
482 calories, 27.6g fat, 15.6g carbohydrates, 42.5g protein

(Click on picture for full size)

*(I usually never touch keto recipes, but since it was late, I decided to minimize carbs)

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Daily totals: 2984calories. 77.9g fat. 356.2g carbohydrates. 221.5g protein
Macro ratio:

• Fat - 23%
  
• Carbohydrates - 29%
  
• Protein - 47%

Drank over 1 gallon of water:

(NOTE: I was unable to take a picture of my actual post workout shake, but in the future i will try to take a photo using my camera phone.)