Day 4 of bulk - 7/19/09

Non-workout day.

Woke up really late today--was up until 3:00 last night.

Meal 1 @ 13:48
Oatmeal with blueberries, almonds, vanilla whey
425 calories, 14.3g fat, 45.2g carbohydrates, 32.7g
(Click on picture for full size)
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meal 2 @ 16:33
Grilled Turkey Sandwich
430 Calories, 5g fat, 56.4g carbohydrates, 36.2g protein
(click on picture for full size)
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Meal 3 @ 19:25
Protein Pancake, Flatbread (not pictured)
324 Calories, 16.5g fat, 20.5g carbohydrates, 30g protein
(Click on picture for full size)
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Meal 3.5 @ 20:10
Rice, green beens, turkey, hot sauce
319 calories, 2.9g fat, 57.4g carbohydrates, 15.9g protein
(Click on photo for full size)
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Meal 4 @ 21:05
Honey Nut Bunches of Oats, Blueberries, EAS premium protein, milk
341 Calories, 4.4g fat, 52.1g carbohydrates, 23.2g protein
(Click on photo for full size)
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Meal 5 @ 21:52
Honey Nut Bunches of Oats + Milk, Protein Pancakes (2)
742 Calories, 31.4g fat, 61g carbohydrates, 54.2g protein
(click on picture for full size)
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Meal 6 @ 23:44
Scivation "No Carb" Brownie
390 calories, 19.7g fat, 7.9g carbohydrates, 47.8g protein
(Click on picture for full size)
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Daily totals: 2972calories. 94.1g fat. 300.6g carbohydrates. 240g protein
Macro ratio:

• Fat - 28%
  
• Carbohydrates - 40%
  
• Protein - 32%

Drank over 1 gallon of water:

NOTE: I ate about 3000 calories today, which i felt was a bit much for a non-training day, so in the future i will strive for 2800 calories on non-training days.

Bulk Journal Introduction

What I will be doing:

1. Recording meal times, and nutritional info of each meal and the total day
   
2. taking a picture of each meal (with my digital camera whenever possible)
3. Noting the day's workout.

How i will track my intake:

1. Using the nutritional info of each food item
2. measuring the food using a digital scale. This saves measuring tools (cups, tablespoons etc.), and gives more accurate data.
3. checking sites like the daily plate to get a good estimate of what i just ate.
4. Guessing (if steps 2-3 dont apply)
   

What am I going for?

1. 3000 calories per workout day. Macro ratio goal: 50% carbs, 30% protein, 20% fats
2. 2800* calories per non-workout day. Macro ratio goal: 40% carbs, 30% protein, 30% fats

*On day 4 i went for 3000 calories, but i have decided that 3000 is too much for a non-training day.
What program i will use to log all meals:

1. The Ipod Touch Application Lose it!. This application allows me to enter my own foods. Lose It! automatically rounds nutritional info to the 10th of a gram. Since the FDA rounds nutritional info on packages, and this program rounds, and measuring might be slightly off, all the macros might not add exactly up to what the given total is (and the percentages may add up to 101%) (but when plugged in, most time it was off by no more than 2-5%, which is not a problem at all).
   

What a (short) day would look like:

Day 1 of bulk - 7/18/09
Workout: Chest/Back

Meal 1 @ 20:38
Oatmeal + blueberries and cinnamon
(Click on photo for full size)
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Daily totals: 223 calories. 4.2g fat. 41.6g carbohydrates. 6.3g protein
Macro ratio:

• Fat - 17%
  
• Carbohydrates - 73%
  
• Protein - 11%