Day 22 of Bulk - 8/6/09

Workout: Shoulders and Triceps and calves + 15 minutes of Abs

Meal 1 @ 12:46

THE BREAKFAST

476 calories, 11.5g fat, 60.1g carbohydrates, 33.4g protein

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Meal 2 @ 15:25

2 Ham Sandwiches

416 calories, 5.6g fat, 71.6g carbohydrates, 27.6g protein

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Meal 3 @ 16:32

Ham Sandwich

189 calories, 2.5g fat, 33.7g carbohydrates, 11.8g protein

NOT PICTURED

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Meal 3.5 @ 5:40

N.O. Shotgun

74 calories, 0g fat, 0g carbohydrates, 18.3g protein

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Meal 4 @ 19:50

PWO: Whey, Dextrose, Creatine (3)

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

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Meal 5 @ 21:13*

Chicken and Mixed Vegetables from The Royal Unicorn

? calories, ?g fat, ?g carbohydrates, ?g protein

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 *Not counted

Meal 6 @ 22:30

Ham Sandwich

219 calories, 3g fat, 35.5g carbohydrates, 16.1g protein

NOT PICTURED

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Meal 7 @ 23:25

THE BREAKFAST

518 calories, 16.3g fat, 61.2g carbohydrates, 35.1g protein

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Meal 8 @ 16:32

Ham and Cheese Sandwich

311 calories, 11.2g fat, 36g carbohydrates, 20.3g protein

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Daily totals*: 2515 calories. 53.3g fat. 339.8g carbohydrates. 197.6g protein
Macro ratio:

• Fat - 18%
  
• Carbohydrates - 52%
  
• Protein - 30%

*Not counting meal 5

• 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 the previous night - FAIL
• Sleep no later than 12:00 - FAIL
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 21 of Bulk - 8/5/09

Workout: Legs and Biceps + 15 minutes of Abs

Meal 1 @ 12:40

THE BREAKFAST

468 calories, 11.5g fat, 60.2g carbohydrates, 33.4g protein

PHOTO ACCIDENTALLY DELETED

Meal 2 @ 16:17
2 Ham and Cheese Sandwiches
525 calories, 15.1g fat, 70.9g carbohydrates, 34g protein

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Meal 2.5
N.O. Shotgun
78 calories, 0g fat, 0g carbohydrates, 19.2g protein
PHOTO ACCIDENTALLY DELETED


Meal 3 @ 7:45
PWO Shake: Whey, Dextrose, Creatine (3g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein
PHOTO ACCIDENTALLY DELETED

Meal 4 @ 20:53
2 Ham Sandwiches
400 calories, 5.4g fat, 69.4g carbohydrates, 26.2g protein

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Meal 4.5 @ 21:35
Chocolate Oats with Blueberries and Almonds
341 calories, 11.4g fat, 53.7g carbohydrates, 10.6g protein

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Meal 5 @ 23:21
Spicy Turkey Breast Wrap
253 calories, 7.7g fat, 15.4g carbohydrates, 31.8g protein

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Meal 5.5 @ 23:39
BBQ Ham and Cheese Sandwich
325 calories, 10.1g fat, 40.2g carbohydrates, 21.9g protein

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Meal 6 @ 0:23
THE BREAKFAST
493 calories, 13.5g fat, 61.6g carbohydrates, 34.3g protein

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Daily totals: 3203 calories. 77.9g fat. 413g carbohydrates. 246.2g protein
Macro ratio:

• Fat - 21%
  
• Carbohydrates - 49%
  
• Protein - 30%

• 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 the previous night - PASS
• Sleep no later than 12:00 - PASS
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 20 of Bulk - 8/4/09

Workout: Chest and Back

Meal 1 @ 12:33

THE BREAKFAST (This is Oats, Almonds, Blueberries, Whey)

468 calories, 11.5g fat, 60.2g carbohydrates, 33.4g protein

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Meal 2 @ 15:07

2 Ham sandwiches

394 calories, 5.3g fat, 68.8g carbohydrates, 25.6g protein

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Pre Workout @ 15:18

Nutrex: Ignite

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Meal 3 @ 17:15

PWO Shake: Whey, Dextrose, Creatine (3g)

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

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Meal 4 @ 18:55
Turkey Breast Sandwich (not pictured), Toast with PB
494 calories, 16.2g fat, 56.8g carbohydrates, 34.7g protein

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Meal 5 @ 21:06-20

Honey Roasted Turkey Breast Sandwich (with Sharp Cheddar), THE BREAKFAST
681 calories, 19.9g fat, 87g carbohydrates, 44.7g protein

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Meal 6 @ 23:31
Turkey Breast Sandwich with Mozzarella
293 calories, 6.4g fat, 34.5g carbohydrates, 25.2g protein

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Meal 7 @ 1:46
THE BREAKFAST (With SciVation Whey)
488 calories, 13.9g fat, 60.1g carbohydrates, 34.4g protein

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Body Stat Update:

Weight: 134.4

Daily totals: 3139 calories. 76.3g fat. 409g carbohydrates. 233g protein
Macro ratio:

• Fat - 21%
  
• Carbohydrates - 50%
  
• Protein - 29%

• 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 the previous night - PASS
• Sleep no later than 12:00 - PASS
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 19 of Bulk - 8/3/09

Workout: Shoulders and Triceps and Calves + 15 minutes of Abs

Meal 1 @ 12:25

Oats, Blueberries, Almonds, EAS Protein

470 calories, 11.5g fat, 60.7g carbohydrates, 33.5g protein

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Meal 2 @ 15:17
2 sandwiches with an 1/2 an egg in each
487 calories, 10.4g fat, 70.6g carbohydrates, 34.2g protein

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 Meal 3 @ 16:35
Oats, Almonds, Blueberries
247 calories, 9g fat, 37.2g carbohydrates, 7.3g protein

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 Meal 3.5 @ 17:39
N.O. Shotgun
78 calories, 0g fat, 0g carbohydrates, 19.2g protein

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Meal 4 @ 8:03
PWO Shake: Whey, Dextrose, Creatine (5g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

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Meal 5 @ 21:32
Chili and Cheese
 451 calories, 13.8g fat, 49.8g carbohydrates, 33.6g protein

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Meal 6 @ 22:47
Special K with Milk and EAS Protein
386 calories, .8g fat, 66.2g carbohydrates, 25.8g protein

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Meal 6.5 @ 23:05
Toasted Ham and Cheese (sharp cheddar) Sandwich
289 calories, 10.8g fat, 34g carbohydrates, 17.5g protein

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Meal 7 @ 0:30
Oats, Almonds, EAS Protein, Blueberries
474 calories, 13.1g fat, 58.9g carbohydrates, 33.4g protein

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Daily totals: 3203 calories. 72.5g fat. 419g carbohydrates. 239.4g protein
Macro ratio:

• Fat - 20%
  
• Carbohydrates - 51%
  
• Protein - 29%

• 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 the previous night - PASS
• Sleep no later than 12:00 - PASS
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL
  

Day 18 of Bulk - 8/2/09

Non-Training Day

Calorie Update: 2950 on Non Training Days

Meal 1 @ 10:03

Oats, Blueberries, EAS Protein, Almonds

483 calories, 11.9g fat, 63.4g carbohydrates, 33.7g protein
Not Pictured

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Meal 2 @ 14:06

2 eggs in bread with Ham, 3 turkey sausages (not pictured)
474 calories, 20.1g fat, 36g carbohydrates, 38.4g protein 

 
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Meal 3 @ 19:21

 Chili with Cheese

476 calories, 15.4g fat, 49.8g carbohydrates, 35.8g protein

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Meal 4 @ 21:05
Oats, EAS Protein, Almonds, Blueberries
463 calories, 12.9g fat, 56.8g carbohydrates, 33.1g protein 

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Meal 5 @ 22:35

2 Turkey Wraps with Cheese, Spinach and Salsa
478 calories, 12.7g fat, 36.1g carbohydrates, 58.6g protein 

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Meal 6 @ 23:05

Blueberry pancakes w/ syrup
588 calories, 27.7g fat, 38g carbohydrates, 46.3g protein 

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Daily totals: 2963 calories. 100.1g fat. 280.1g carbohydrates. 245.9g protein
Macro ratio:

• Fat - 30%
  
• Carbohydrates - 37%
  
• Protein - 33%

• 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 the previous night - PASS
• Sleep no later than 12:00 - PASS
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL
  

Day 17 of Bulk - 8/1/09

Workout: Legs and Bis + Light Ab Workout

NOTES:  
 - Creatine loading ended today. from now on i will be taking about 3-4g per day in my PWO Shake
- I will be weighing myself every week (next mesurement: 8/4/09)
- I will be getting body fat test every 2-2.5 weeks (next measurement: 8/4/09)

Meal 1 @ 8:19
Oats, Blueberries, EAS Protein, Almonds
XXX calories, XXg fat, XXg carbohydrates, XXg protein

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Meal 2 @ 11:46
2 Toasted Ham and Cheese Sandwiches
XXX calories, XXg fat, XXg carbohydrates, XXg protein

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Meal 3 @ 13:42

Oats, Blueberries, Creatine (5g)
XXX calories, XXg fat, XXg carbohydrates, XXg protein

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Meal 4 @ 17:05

Turkey Burger on Bread w/ Mozzarella Cheese and Ketchup, Blueberries (not pictured), Creatine (5g)
XXX calories, XXg fat, XXg carbohydrates, XXg protein 

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Meal 4.5 @ 18:19
N.O. Shotgun
84 calories, 0g fat, 0g carbohydrates, XXg protein

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Meal 5 @ 20:17
PWO Shake: Whey, Dextrose, Creatine (5g)
322 calories, 3.2g fat, 41.6g carbohydrates, 34.9g protein

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Meal 6 @ 21:42-22:22
Rice, Turkey Breast, Green Beans. Oats, Blueberries, Almonds, EAS Protein
XXX calories, XXg fat, XXg carbohydrates, XXg protein

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Meal 7 @ 23:26-54
New Protein Brownie with Blueberres, Special K with Blueberries, Cottage Cheese, and Peanut Butter
XXX calories, XXg fat, XXg carbohydrates, XXg protein

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Daily totals: 3414 calories. 73g fat. 437.9g carbohydrates. 276.5g protein
Macro ratio:

• Fat - 19%
  
• Carbohydrates - 50%
  
• 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 the previous night - FAIL
• Sleep no later than 12:00 - PASS
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL

(NOTE: I woke up today about 4 hours earlier than usual, and picked blueberries for several hours, so that is my justification for the extra 200 calories on top of my regular 3200)