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

(Click on photo for full size)

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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)

Day 16 of Bulk - 7/31/09

Workout: Chest and Back + 15 minutes of Abs

Meal 1 @ 13:09

Oats, Blueberries, Almonds, EAS Protein, Creatine (5g)

481 calories, 11.7g fat, 63.3g carbohydrates, 33.6g protein

(Click on photo for full size)

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Meal 2 @ 16:25

2 Toasted Ham and Cheese Sandwiches, Blueberries (not pictured), Creatine (5g)

498 calories, 8.6g fat, 79.1g carbohydrates, 35g protein

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Meal 3 @ 19:15-24

Turkey Burger on bread, Oats + Blueberries + EAS Protein

646 calories, 16.9g fat, 68.5g carbohydrates, 55.9g protein

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Meal 4 @ 21:05
Oats, Blueberries, Almonds, EAS Protein

309 calories, 9.4g fat, 40.1g carbohydrates, 18.7g protein

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Pre Workout @ 21:41
1 packet of Controlled Labs' White Flood

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Meal 5 @ 0:07
PWO Shake: Whey, Dextrose, Creatine (5g)

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

(Click on photo for full size)

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Meal 6 @ 0:41
Chili with Mozzarella Cheese

498 calories, 16.5g fat, 50.3g carbohydrates, 37.6g protein

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Meal 7 @ 1:48
Oats, Blueberries, Almonds, EAS Protein

509 calories, 13.7g fat, 65.4g carbohydrates, 34.4g protein

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Daily totals: 3201 calories. 79.2g fat. 407g carbohydrates. 238.6g protein
Macro ratio:

• Fat - 22%
  
• Carbohydrates - 49%
  
• 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 - FAIL
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL
  

(NOTE: Today i got too much of my protein from non-whole food sources. Honestly this was because i was craving chocolate oatmeal throughout the day. I will try to have protein powder only at breakfast, PWO, and maybe at one other time in the day)

Day 15 of Bulk - 7/30/09

Workout: Shoulders, Triceps, Calves

Calorie goal update:

3125 calorie goal today
Will be bumping up to 3200 tomorrow

Meal 1 @ 12:24

Oats, Blueberries, Almonds, EAS Premium Protein, Creatine (5g)

478 calories, 11.5g fat, 59.5g carbohydrates, 36.8g

 
(Click on photo for full size)

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Meal 2 @ 15:08

Ham and Cheese Sandwich (with spinach), Grilled Ham and Cheese Sandwich, Creatine (5g)

495 calories, 10.3g fat, 70.1g carbohydrates, 37.3g

(Click on photo for full size)

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Meal 3 @ 16:34

Oats, Blueberries, Almonds, EAS Premium Protein

315 calories, 7.1g fat, 42.9g carbohydrates, 22g

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Meal 3.5 @ 17:20

N.O. Shotgun

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

NOT PICTURED

Meal 4 @ 19:05

PWO Shake: Whey, Dextrose, Creatine (5g)

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

NOT PICTURED

Meal 5 @ 20:24

2 Grilled Ham and Cheese Sandwiches

461 calories, 10.3g fat, 68.6g carbohydrates, 29.6g

(Click on photo for full size)

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Meal 6 @ 21:24-22:00

Egg on Toast, Oatmeal (with EAS Protein and Blueberries)

457 calories, 11.1g fat, 64.4g carbohydrates, 27.9g

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Meal 7 @ 0:12

Semi-cooked Protein Brown with Blueberries, Cool Whip and Special K

522 calories, 19.6g fat, 39.6g carbohydrates, 46.9g

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Daily totals: 3127 calories. 73.1g fat. 386.8g carbohydrates. 254.5g protein
Macro ratio:

• Fat - 20%
  
• Carbohydrates - 48%
  
• Protein - 32%

• 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 14 of Bulk - 7/29/09

Workout: Legs + Biceps and 15 minutes of Abs

Meal 1 @ 12:11

Oats, Blueberries, Almonds, Whey, Creatine (5g)

460 calories, 12g fat, 59.3g carbohydrates, 32.2g protein

 
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Meal 2 @ 15:21

2 Ham and Cheese Sandwiches

506 calories, 8.8g fat, 74.1g carbohydrates, 40.4g protein

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Meal 3 @ 17:36

1 Ham Sandwich

221 calories, 3g fat, 36g carbohydrates, 16.2g protein

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Meal 3.5 @ 18:34

N.O. Shotgun and IntrAbolic (sipped throughout workout)

99 calories, 0g fat, 1g carbohydrates, 22.3g protein

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Meal 4 @ 20:35

PWO Shake: Whey, Dextrose, Creatine (5g)

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

(Click on photo for full size)

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Meal 5 @ 21:32-40

Turkey Burger with Cheese and Bread, Special K

524 calories, 11.8g fat, 67.7g carbohydrates, 36.1g protein

(Click on photo for full size)

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Meal 6 @ 22:34
Oats, Blueberries and Peanut Butter

456 calories, 17.2g fat, 64.4g carbohydrates, 14.1g protein

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Meal 7 @ 0:03
Semi-cooked Protein Brownie, Blueberries, Cool Whip

519 calories, 20.3g fat, 36.5g carbohydrates, 49.3g protein

(Click on photo for full size)

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Daily totals: 3107 calories. 76.4g fat. 380.7g carbohydrates. 245.6g protein
Macro ratio:

• Fat - 22%
  
• Carbohydrates - 48%
  
• 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 - PASS
• Sleep no later than 12:00 - PASS
  
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL

Day 13 of Bulk - 7/28/09

Calorie goal update:

3100 on WO days (same ratio)

2875 on Non WO days (same ratio)

 

Workout: Chest + Back 

Meal 1 @ 12:42

Oats, Blueberries, Almonds, Whey, Creatine (5g)

469 calories, 12.1g fat, 62.3g carbohydrates, 31.5g protein

(Click on photo for full size)

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Meal 2 @ 15:15

Toasted BBQ Ham and Cheese Sandwich, Green Beans, Creatine (5g)

350 calories, 6.7g fat, 48.9g carbohydrates, 26.3g protein

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Meal 2.5 @ 17:04-28

1/2 Ham Sandwich, N.O. Shotgun

209 calories, 2g fat, 20g carbohydrates, 28.3g protein

 
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Meal 3 @ 19:25

Post WO Shake: SciVation Whey, Dextrose, Creatine (5g)

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

(Click on photo for full size)

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Meal 4 @ 20:40-58

Turkey Burger + 2 Slices Bread + Ketchup, Oats + Blueberries + Almonds + Whey

728 calories, 20.7g fat, 89.9g carbohydrates, 48.6g protein

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Meal 5 @ 22:14-23

Ham and Cheese Sandwich, Honey Nut Bunches of Oats

532 calories, 9.7g fat, 84g carbohydrates, 29.7g protein

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Meal 6 @ 23:34

Semi-cooked Protein Brownie with Blueberries and Cool Whip

496 calories, 20.6g fat, 32.1g carbohydrates, 48.4g protein

(Click on photo for full size--sorry for crappy quality)

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Daily totals: 3106 calories. 75g fat. 378.9g carbohydrates. 247.9g protein
Macro ratio:

• Fat - 21%
  
• Carbohydrates - 48%
  
• Protein - 31%

Body Stat Update:

  Weight: 133.3 lbs - Next Weight Check: 8/7/09
Next B.F.% Check: 8/7/09

• 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

(NOTE: I will be loading creatine for 5 days at 15g a day--not including the creatine in VPX's NO SHOTGUN. From then on i will be taking ~3-4g per day)

Day 12 of Bulk - 7/27/09

Workout: Shoulders and Triceps + 15 minutes of Abs

Meal 1 @ 12:59

Oats, blueberries, almonds, whey

484 calories, 12.1g fat, 65.1g carbohydrates, 32.7g protein

(Click on photo for full size)

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Meal 2 @ 16:06

Toasted Ham and cheese sandwich, green beans, APEX cookie (not pictured)

549 calories, 13g fat, 76.8g carbohydrates, 39.2g protein

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Meal 2.5 @ 18:19

N.O. Shotgun, Flatout Flatbread (not pictured)

172 calories, 2.4g fat, 16g carbohydrates, 27.7g protein

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Meal 3 @ 20:15

PWO Shake: SciVation Whey, Dextrose

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

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Meal 4 @ 21:38

Toasted Tuna Sandwich, Green Beans, Honey Bunches of Oats + extra almonds

637 calories, 14.2g fat, 92g carbohydrates, 38.7g protein

(Click on photo for full size)

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Meal 5 @ 22:50

Oats, blueberries, protein powder (SciVation and EAS)

325 calories, 5.7g fat, 42.8g carbohydrates, 27.4g protein

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Meal 6 @ 23:52

Semi-cooked Protein brownie with blueberries and Cool Whip

551 calories, 21.3g fat, 38.4g carbohydrates, 53.9g protein

(Click on photo for full size)

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Daily totals: 3023 calories. 71.6g fat. 368.7g carbohydrates. 254.3g protein

Macro ratio:

• Fat - 21%
  
• Carbohydrates - 47%
  
• Protein - 32%

• 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

Day 11 of Bulk - 7/26/09

Non-training day

Meal 1 @ 10:34

Oats, blueberries, almonds, whey

477 calories, 12.9g fat, 61.7g carbohydrates, 32.5g protein

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Meal 2 @ 13:59

Toasted ham and cheese sandwich, green beans, almonds (not pictured)

509 calories, 22.3g fat, 51.3g carbohydrates, 31.9g protein

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Meal 3 @ 17:19

Toasted ham and cheese sandwich, green beans

341 calories, 7g fat, 45.2g carbohydrates, 27.1g protein

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Meal 4 @ 20:32

2 Turkey burgers on 2 slices of bread (1 BBQ and 1 with ketchup)

488 calories, 6.8g fat, 43.9g carbohydrates, 57.3g protein

(Click on photo for full size)

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Meal 5 @ 21:05

Cottage cheese wth EAS protein, blueberries and peanut butter. oatmeal with almonds and blueberries

506 calories, 18.6g fat, 57.8g carbohydrates, 48.9g protein

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Meal 6 @ 22:53

Semi-cooked protein brownie with blueberries and Cool Whip

503 calories, 20.7g fat, 33.7g carbohydrates, 48.4g protein

(Click on photo for full size)

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Daily totals: 2825 calories. 88.3g fat. 293.7g carbohydrates. 246.1g protein
Macro ratio:

• Fat - 27%
  
• Carbohydrates - 40%
  
• 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 per night - PASS
• Sleep no later than 12:00 - PASS
  
• Minimize carbohydrates in my last meal of the day (below 20) - FAIL

My Supplement stack as of Tuesday, 7/28/09 will be the following:

1. SciVation Whey (will be replaced with MGN's Whey next order)
   
2. Higher Power Once Daily Multi-V
3. Higher Power Micronized Creatine
4. VPX N.O. Shotgun (will be replaced with Higher Power AAKG Powder--gotta save money!)

(NOTE: As a reminder, my goal for non-trainng days is 2800 calories, with a goal ratio of 30/40/30.)