Mulletsoldiers Natural Bulking Log

[Mulletsoldier]

I figured I would start a log to show what can be done with lots of clean, whole foods and hard work to maybe persuade others on this site to first consider a proper diet and training schedule before anabolics as I did. Hopefully they can use this as a reference point and also find all the goodies on this website that I have.

Background:
I am 21 years old, and have been lifting seriously since I was 17. Around the last week of November I incurred a pretty decent shoulder injury on the Military Press and tore my labrum. At the time I was about 160 at 7-9% (my avatar was like two days before it happened). So needless to say I couldn't lift and loss alot of muscle mass. After two months of rehab, 15lbs of muscle lost, alot of anti-inflammatories and a couple weeks of light recuperation, I started bulking again on Feb.15. Though I will start the log at the beginning of this week as it was the first week I was able to really test my shoulder. The weights will still be disproportionate as I had alot of atrophy and am still regaining my strength while putting on mass.

Stats
Height: 5'10
Weight: In avatar-160
Start date of Feb.15-146lbs
Today (Feb.23)-152.6lbs

Diet
My BMR is 1774 and with daily activities I am at about 2400-2500kcals maintenance. I will be eating at least 500 calories surplus, so my daily intake will vary depending on what bodypart and activites I did that day.

Training
Mon-Chest
Tues-Back
Wed-Rest
Thurs-Arms
Fri-Legs
Sat-Shoulders
I will do abs as supersets most likely with shoulders and one additional time earlier in the week.
Also, I will be using alternating TUT ratios from week to week. Last week I was using a 3:2 method, and this week a 3:1, which is also the reason the weights are futher disproportionate, as I chose weights that would allow me to do each rep at a 3:1 ratio

Supplements
Pinnacle-Shredded Mass CEE
EAS-Whey
Centrum Multi's
EFA's

Feb.20/06

Diet
Meal 1-10:30
5 egg whites
2 pieces whole grain bread w/1 tbsp PB
1 Orange
Multi/EFA's

Meal 2-Pre WO 11:30
1 cup crushed oats
1 scoop whey w/1 scoop CEE (12:00-on way to gym)

Meal 2-Post WO-1:30
2 scoops whey
1 cup strawberries and bananas
EFA's

Meal 3 2:50
1 chicken breast
3 cups whole wheat pasta
1 cup pasta sauce
1 orange

Meal 4-5:10
1 can tuna
1 apple w/1 tbsp PB

Meal 5-7:30
1 lb lean ground (fat drained)
1 large garden salad w/bell peppers, tomatoes, broccoli, half head of lettuce
1 glass skim milk

Meal 6-9:30
1 can tuna
1 pepper
glass of skim

Training-Chest
10 min HIIT cardio warm-up-Stationary Bike-70 calories
10 min stretch
Band exercises for RC's

Flat BB Press
Bar x 20
150 x 8
150 x 8
155 x 8
160 x 8

Decline BB
Bar x 20
140 x 12
150 x 8
155 x 8
155 x 8

Incline DB
20 x 20
50 x 8
50 x 8
55 x 8
65 x 8

Decline Cables
50 x 20

Day Summary
Food was not hard to choke down at all, I believe slowly ramping my diet up starting last week helped alot to allow my body to adjust. I had no problems with my shoulder in terms of training, but decided not to see if I could create one. I will slowly increase weight by 5-10lbs each workout until I am back to normal lifting weights.

Feb.21

Diet
Meal 1-9:30
4 egg whites
3 pieces whole grain bread w/1 tbsp PB
1 cup of cheerios w/ 1 cup of milk
2 cups of milk
Multi, EFA's

Meal 2-Pre WO-10:45
1 fat-free/real fruit yogurt
1 scoop of whey
1 scoop CEE w/1 pill AX Rampage(friend gave it to me and I really liked it, considering buying some)

Meal 3-Post WO 1:20
1 can tuna
2 cups milk w/1 banana

Meal 4-2:20
2 chicken breasts
3 cups whole wheat pasta w/1 cup fat free vegetable sauce
2 cups skim

Meal 5-5:11
1 apple w/2 tbsp PB
1 can tuna
2 cups skim

Meal 6-7:30
1 lb lean ground beef (fat drained) w/ 1 cup pasta sauce
2 pieces whole grain w/ 1 tbsp PB
2 cups of colliflower

Meal 7-10:00
2 cups turkey
1 cup oats w/1 fat free/real fruit yogurt

Training-Back
10 min HIIT on Elyptical-150 calories
10 min stretch
Light band work for RC's

SLDL's
150 x 15(warm up)
225 x 8
245 x 8
245 x 8
265 x 8

BB Rows
Bar x 20
95 x 8
95 x 8
115 x 8
115 x 8

Bench Rows
15 x 20
4 Sets @40 x 8

Seated Cables
100 x 20
130 x 8
130 x 8
140 x 8
140 x 8

Shrugs-DB's
45 x 8

Day Summary
Shoulder felt absolutely amazing today so I pushed it a little harder on Deadlifts, I actually had to stop myself because it felt so good but know the consequences that going TOO hard could hold. Went light on shrugs because that motion felt slightly odd. Caloric intake up today because of taxing deadlifts

Feb.22

Diet
Meal 1 11:30
3 egg whites
2 pieces of whole grain w/1 tbsp PB
1 orange
Multi, EFA's

Meal 2 1:30
2 scoops whey
1 cup strawberries
1 apple w/1 tbsp PB

Meal 3 3:30
I chicken breast
2 1/2 cups whole wheat pasta
EFA's

Meal 4 5:30
1 can tuna
1 apple w/1 tbsp PB
1 cup broccoli raw (yuck)

Meal 5 7:30
6 slices lean roast beef
2 slices lean pork
1 large green salad with extra virgin olive oil and vinegar

Meal 6 9:30
2 scoops whey
1 cup strawberries

Day Summary
Was rest day today, and because of lessened caloric need, I didn't intake as much as previously. I had two shakes today (damnit) because my gf works at a health shake store called Booster Juice so she gets offended when I don't take what she makes me. On the plus they had basically every vitamin and mineral known to man in them.

Feb.23

Diet
Meal 1 9:30
4 egg whites
2 pieces whole grain w/1 tbsp PB
1 orange
1 can of tuna (I was really hungry this morning)

Meal 2-Pre WO-10:45
1/2 cup crushed oats w/1 fat free/real fruit yogurt
1 scoop whey w/ 1 scoop CEE (11:15)

Meal 3-Post WO-12:50
1 banana w/1 tbsp PB
1 scoop whey

Meal 4 2:20
1 chicken breast w/spritz of lemon and garlic
3 cups whole wheat pasta w/1 cup vegetable sauce

Meal 5 5:00
1 can tuna
1 apple w/1 tbsp PB

Meal 6 7:30
1/2 lb lean ground (fat drained)
2 whole wheat pitas
1 cup steamed colliflower

Meal 7 10:00 (before bed)
Shake w/1 cup strawberries, 2 scoops whey

Training-Arms
10 min HIIT on Elyptical 174 cals @ 128-250 watts
10 min stretch

EZ Bar Preachers
Bar x 20
50 x 8
40 x 8
40 x 8
40 x 8

Skull Crushers-EZ Bar
Bar x 20
40 x 8
45 x 8
50 x 8
60 x 8

One Handed DB Preachers
15 x 20
25 x 8
25 x 8
30 x 8
30 x 8

Tri-Kickbacks
4 sets @ 20 x 8

Day Summary
After day of rest I feel really good. My shoulder has not been giving me any problems to speak of even after chest/back days. This being said I will continue to slowly increase my weights to get back to regular. I am already up nearly 8lbs, I would like to be back upto 160lbs at nearly the same body fat by the end of March. Once again, today was arms so I kept my macro count around 3000. This has been working awesome for me at a 45/35/20 split for pro/carbs/fat..I have gained this much weight and can still see all of my abs clearly.

 

[Mulletsoldier]

Feb.24/06

Diet
Meal 1 6:00
4 egg whites
2 pieces whole wheat w/1 tbsp PB

Meal 2-Pre WO
1 scoop whey w/1 scoop CEE
(skipped the oats on this meal because of earliest meal, did not want to overfeed before the gym)

Meal 3-Post WO
1 scoop whey
1 banana w/1 tbsp PB

Meal 4 9:30
1 can tuna
1 cup oats

Meal 5 11:45
2 chicken breasts
3 cups pasta
2 cups skim

Meal 6 1:41
1 can tuna
1 cup colliflower
1 cup skim

Meal 7 4:45
1 chicken breast
1/2 half bell pepper
1/2 cuccumber

Meal 8 7:00
1 lb lean ground w/1 cup Ragu fat-free sauce
2 cups skim

Meal 9 9:30
1 scoop whey w/1 cup oats

Training-Shoulders
10 minutes HIIT Cardo-Treadmill-140 calories
10 minute stretch
Quick RC warmup

DB Military Press
20 x 20
4 sets @60 x 8

Seated Laterals
10 x 20
20 x 20

Seated Front Raises
20 x 20

Cable Crunches
50 x 25
50 x 25
60 x 25
50 x 35

Lying Leg Raises w/DB
4 sets @ 20 x 25

Day Summary
My appetite is steadily increasing but I am still keeping a higher protein to carb ratio because this current Macro breakdown is working awesome. Though I did eat a little too much IMO for such a low volume/exertion day, but I was also awake and active for a few hours longer than usual, so that is part of the reason why. On that note, however I did gain another .5lb so something must be working, My guess is that my body is reacting very well to the re-induction of a stimulus and my cell memory is responding. Tommorrow is leg day so my macro goal is around 3500-3600. In terms of training the shoulder felt great again today and I cannot wait to up the weights further next week, I will be using a 3:2 ratio next week.

 

[Mulletsoldier]

Oh, and I have forgotten to add that I am supplementing Cissus RX by USP Labs as well for it's joint support, not anabolic purposes. I am dosing at 2 pills with breakfast, and 2 pills with pre-WO meal or 5 hours after first dose.

 

[Mulletsoldier]

First off, I am glad to see all the support for a natural bulking log, many subscribers...But seriously I am kind of disappointed, it would be nice to see some interest so I am not re-writing this from my notebook and fitday for nothing..

Feb.25/06

Diet
Meal 1 9:00
4 egg whites
2 pieces whole wheat w/1 tbsp PB
1 cup skim
Multi's/EFA's

Meal 2 Pre WO-10:30
1 cup oats
(11:15)1 cup skim w/1 cup skim
1 scoop CEE

Meal 3 Post WO 12:50
1 cup milk w/1 scoop whey and 1 tbsp un-pasteurized natural honey

Meal 4 1:45
1 medium chicken breast
1 small chicken breast
3 cups whole wheat pasta w/o sauce

Meal 5 3:45
1 cup lean ground w/1 cup broccoli
1 cup skim

Meal 6 7:00
1 lb lean ground w/1 cup pasta sauce(homemade w/ 1 cup tomatoe sauce, cilantro, parsley, garlic)
2 cups asparagus
1 whole carrot

Meal 7 9:30-10:00
1 can tuna
1 apple w/1 tbsp PB
1 cup skim

Training-Legs
10 minutes HIIT cardio 165 calories
10 minute stretch

ASTF Squats
135 x 20
195 x 8
205 x 8
205 x 8
205 x 8

Lying Leg Press
225 x 15
315 x 8
405 x 8
405 x 8
415 x 6

Quad Extensions
80 x 20
100 x 8
110 x 8
120 x 8
130 x 8

Day Summary
I did not feel like eating today whatsoever, and am dissapointed I have not taken in more calories thus far. The last two meals are what I have planned at the moment, I may not be able to get to a comp tommorrow so I figured I'd better post them now. Once again I dropped my weight significantly in order to complete each rep at a 3:1 ratio, and my legs are thanking me for it. Although the weight in every exercise I have done this week has been lighter than usual, I have gotten great pumps and workouts with this ratio. No weight gain today.

 

[Rodja]

How long to you plan to bulk and what are your goals??

 

[bpmartyr]

Keep it up man. Great dedication to diet and training. Very encouraging.

 

[Mulletsoldier]

looks pretty good to me...

1 question tho... i noticed in some of your pwo meals you added peanut butter... just wondering why you did, as i have always learned to limit fats pwo... if you have heard otherwise then thats fine, but just as a side note there is some interesting info i was reading the other day on pwo nutrition.. might be worth a read if you havent already, sheds some light on how to maximize the "window of opporunity"...


but your diet looks overall to be good... i was just wondering if you knew anything i didnt about pb pwo...

good luck on the bulk

Well, on the PWO PB being bad are you thinking in terms of lipids being insoluble to the muscle cell membranes, or that fat/fibres PWO delay gastric emptying, therefore making your PWO nutrition miss the 'window of opportunity'? Anyway, on the days I used PB PWO, I had to because lately I have been working out with a partner and unfortuanely we always end up going to his house and I don't have access to oats, only bananas. I don't like having bananas that much PWO because they are a poor source of PWO carbs (sucrose PWO=no good)and didn't wanna cause an insulin spike so I attached them to a denser food in the PB to prevent that..Starting this week I will be using 1/2-1 cup crushed oats w/2 scoops whey PWO..

 

[Mulletsoldier]

How long to you plan to bulk and what are your goals??

Well these both depend. On May.1 if I have reached my goal of keeping sub 10% bf and reaching 170lbs then I will continue with a bulk right through the summer. However, if I reach May.1 and my fat gain has become unacceptable I will reassess the diet and run a mini-cut until I am back at an acceptable level.

 

[Mulletsoldier]

Keep it up man. Great dedication to diet and training. Very encouraging.

Thanks BP, I have read alot of your posts and know you are strict as hell when it comes to your diet so that means alot coming from you. Oh, I also like your use of Balsamic Vinegar/Olive Oil even on a cut, I don't think people utilize those two enough for taste AND nutrition. I usually cook my egg whites in Olive Oil and when I don't I take EFA's with my meal..

 

[Mulletsoldier]

ya i was just wondering... that sounds a lot like what happens to me sometimes, when you are forced to make other choices... not that it will hurt your gains, i was just wondering...

and the pwo shake you mentioned at the end looks excellent, keep up the good work

Yeah, I like to eat as many clean foods as possible, but this week my friend left so it will be back to normal. I like to do the crushed oats PWO, because it is absorbed IMO as fast as a high GI carb, plus you don't have to worry about any adipose storage with unused carbs, because that is a real danger with using stuff like Malodextrin or Dextrose PWO..Those are legitimate options, but I would rather eat a whole food PWO then powder....And thanks alot, glad to know you are following..Will update diet tonight

 

[bpmartyr]

Well, on the PWO PB being bad are you thinking in terms of lipids being insoluble to the muscle cell membranes, or that fat/fibres PWO delay gastric emptying, therefore making your PWO nutrition miss the 'window of opportunity'? Anyway, on the days I used PB PWO, I had to because lately I have been working out with a partner and unfortuanely we always end up going to his house and I don't have access to oats, only bananas. I don't like having bananas that much PWO because they are a poor source of PWO carbs (sucrose PWO=no good)and didn't wanna cause an insulin spike so I attached them to a denser food in the PB to prevent that..Starting this week I will be using 1/2-1 cup crushed oats w/2 scoops whey PWO..

Bananas will not cause an insulin spike unless perhaps if it over-ripe. Their GI is roughly the same as oats, the greener the lower. Under-ripe are around 48 and they run the gambit from there up to about 78 for a very ripe browned banana. I eat them while 10-20% of the banana is still green. FWIW

 

[Mulletsoldier]

Okay, do you think they are interchangable PWO BP?..I had just been reading some posts about bananas not being the ideal PWO nutrition because their sugar provides more for liver glycogen stores than muscle...I can't remember where I was reading that, but I am probably one of the few people who prefer oats to bananas so I will most likely stick with the crushed oats PWO, but thank you for clearing that up anyway, I'm always open to learn and if you have any other things to suggest PWO or any other time definitely share, it would be appreciated

 

[Mulletsoldier]

i think that bananas are not prefered because of the fructose, which is primarily stored as glycogen in the liver, rather than replacing muscle glycogen like glucose does... but i could be wrong

lol..Yeah...

Mulletsoldier: I had just been reading some posts about bananas not being the ideal PWO nutrition because their sugar provides more for liver glycogen stores than muscle

 

[bpmartyr]

That is probably very true. I don't get as concerned with post wo nutrition as some due to my thinking that the "window of opportunity" is not as narrow as some would make it out to be. Looks like you are typically eating another meal within 3 hours after your workout, your gettin plenty. My main point of my earlier post was the idea of taking in fats to avoid an insulin spike from the banana. I just don't believe an under-ripe or just-ripened banana will do that even without the added fats. I personally eat some oats and some eggs/eggwhites (which contains a small amount of fat from the 1 whole egg and the oats) post wo and then have a banana and a yogurt 2 hours later but thats just what I like to do and may not be optimal.

 

[Mulletsoldier]

Feb.26/06

Diet
Meal 1 10:30
4 egg whites w/1 whole egg
2 pieces whole wheat w/1 tbsp PB
2 cups skim
1 orange
EFA's multi

Meal 2 11:30
4 egg whites
1 cup skim
1 cup broccoli (yuck)

Meal 3 1:30
2 chicken breasts
3 cups whole wheat pasta w/ 1/2 cup Primo Brand fat free pasta sauce

Meal 4 4:00
1 cup strawberries w/1 scoop whey

Meal 5 5:30
3 oz beef
2 apples w/1 tbsp PB each
2 cups skim

Meal 6 7:30
1 chicken breast w/mushroom sauce
1 apple w/1 tbsp PB
4 egg whites
2 cups skim

Meal 7 9:30
1 can tuna
1 cup oats
1 cup mixed berries

Day Summary
Today was my rest today but for some reason I was inexplicably hungry, which on a bulk is a very good thing. Only problem is today I ran out of beef AND tuna, so I had to become a little more crafty with my snacks. I have been so thirsty lately it has been almost ridiculous, that is the one thing I despise about bulking I am drinking and then going to the bathroom once every hour. Tommorrow is chest today and since my shoudler has felt so good (thanks to the Cissus) I will test it again. I plan to see if it can handle 185-195 as I had no problems last week but didn't want to push it too far, too fast. I am also excited for deadlifts on Tues, I haven't done a heavy dead in over two months so I am really pumped to see what I can throw up. Wish me luck.

 

[bpmartyr]

Good luck man! But did you mean you were going to throw up after deads? You are the man! Way to tear it up. Ladies and gents, we have a spewer! Way to keep it intense. :head:

 

[Mulletsoldier]

Good luck man! But did you mean you were going to throw up after deads? You are the man! Way to tear it up. Ladies and gents, we have a spewer! Way to keep it intense. :head:

Yeah..lol...I am not that big so when I bang around the larger weights (to me that is) I always feel like I am gonna yack..I did them this morning at 6:00 and I almost did, I was feeling so good this morning I slapped on 300 and popped off 4 sets @ 6 reps and it almost came up..My friend asked me if I was okay and I told him I was "fuckin perfect"..It feels good to be back..Will update diet/training full tonight

 

[2fast2live]

Nice job man, i know first hand how hard it is being a lifetime natural bodybuilder. Diet and consistancy are def the keys to victory.

 

[Mulletsoldier]

Feb.27/06

Diet
Meal 1 Pre-WO 6:05
1 cup skim w/2 cups whole grain cheerios

Meal 2 Post WO 8:15
1 scoop whey w/1 cup skim milk
1/2 cup oats (crushed) w/cinnamon

Meal 3 9:30
4 egg whites
1 whole grain bun w/2 tbsp PB
2 cups skim milk

Meal 4 11:50
1 chicken breast
2 cups pasta
1 cup asparagus (mmmm)
1/4 cup mushroom soup (for sauce)
1 cup skim

Meal 5 2:30
1 apple w/1 tbsp PB
1 cup skim w/1 scoop whey

Meal 6 5:00
1 chicken breast
1 cup fruit (peaches/straws)

Meal 7 7:30
1 1/4 lb lean ground w/ 1 1/2 cup fat free Primo pasta sauce
1 apple

Meal 8 11:00
1 cup oats w/cinnamon
1 apple
1 scoop whey

Training-Back
10 minutes HIIT cardio-stationary bike-135 calories
10 minute stretch

DL's
135 x 20
300 x 6
300 x 6
300 x 6
300 x 6

Bent Over EZ Rows
90 x 20
125 x 8
130 x 8
135 x 6
140 x 6

Lat Pulldown
95 x 20
110 x 8
120 x 8
140 x 8
150 x 8

Shrugs-DB
25 x 20
45 x 8
45 x 8
50 x 8
65 x 8

Day Summary
Today was a really great day. It started out a little disappointing as I think I may have a minor pull in my pec. It doesn't hurt but feels tender to the touch and I am getting a little bit of heat in that region, but because of that I had to do back today and had a wicked workout. My deadlifts felt great and I went pretty intense on them, I almost puked :twisted: I am not a HIT guy obviously, nor do I overtrain till the point I feel nausea on a regular basis, however IMO deadlifts are an inherently intense exercise, and if I do not go 110% each and every rep, every set on Deads I don't feel I was doing them right. Besides, putting up 6 reps of 300 isn't bad for a 154lb guy IMO. And on that note I am officially up 8lbs since the 15th, but I am weary of these gains as 90% are water. Yet, as long as I am growing I will not complain. Hopefully my pec will feel decent tommorrow.

 

[bpmartyr]

You make me feel so lazy. I couldn't imagine tracking diff meals everyday. I just plan a diet and eat the same dam thing everyday.

Quick question: why lat pulls and not chin ups? I have always been under the impression that they are a better wo for mass. I know my lats didn't start growing untill I changed. It was tough at first since I could only do a few but after a few months I am up to 10 reps with a wide grip. ( can't wait till I can hang some plates under me ) :twisted:

Keep in mind: I don't know ****. Just askin.

 

[Mulletsoldier]

Oh know, you are right they are way better. Just that initial motion with your shoulder still feels really weird, but since my shoulder is feeling really, really good I will give them a try again...Off to the gym right now but I am still feeling that 'heat' in my muscle..I will stretch that pec for an extra minute or two and do some very thorough warm-up and guage from there..If not I will have to divert to a shoulder workout, do arms on Wed and bump chest to Fri..Hopefull not though because that would completely destroy my whole schedule...Will update tonight guys

 

[bpmartyr]

Just a suggestion: Ice that pec while at home to keep any inflammation down and apply heat before working it. Always works wonders for me.

 

[Mulletsoldier]

Feb.28/06

Diet
Meal 1 Pre WO 6:00
1/2 cup oats w/cinnamon
1 cup skim
(6:30)1 scoop whey w/yogurt

Meal 2 Post WO 8:15
4 egg whites
1 whole grain bun w/1 tbsp PB
1 cup skim

Meal 3 11:30
4 egg whites
1 cup berries (strawberries/blueberries)

Meal 4 12:30
1 large chicken breast
2 1/2 cups pasta
1/2 pepper
1 cup strawberries

Meal 5 2:30
1 large chicken breast
1 cup strawberries

Meal 6 6:00
1 lb 3 oz lean ground w/ 1 cup Classico Brand (least sugar) pasta sauce
1 red pepper

Meal 7 8:15
1 can tuna
1 cup oats

Day Summary
First off I would like to say sorry for being lazy and not updating yesterday, it shouldn't happen again. Well Tues was to have been my chest day, and I went to the gym with that in mind but things went down differently. I forgot the reason why I don't do chest after deads/back (heavy ones especially) and that reason is I cannot get ANYTHING out of myself. It was basically a waste of time AND my pec still felt odd. I couldn't even get a pump...:frustrate ..The only good thing about it is I didn't work it hard enough to do anymore damage so it should be good to go for next week. Also, I have been selected to test USP products, so I wll be logging only the dosing on this log, and will be running a log completely seperate in the Reviews section for tommorrow. Will update Mar.1 diet tonight..

 

[Mulletsoldier]

Mar.1/06

Diet
Meal 1 8:30
2 egg whites w/1 whole egg
2 pieces texas toast w/1 tbsp PB

Meal 2 9:30
1 can tuna
1 tbsp PB

Meal 3 12:30
1 large chicken breast
3 cups whole wheat pasta
1/2 cup Classico pasta sauce

Meal 4 2:30
1 large chicken breast w/1 slice tomatoe and pepper
1 slice texas toast

Meal 5 4:30
1 can tuna
1 apple w/1 tbsp PB

Meal 6 6:45
1 lb lean ground w/1 cup pasta sauce
Salad w/1/2 red bell pepper, 1/2 tomatoe, 1/2 cuccumber, 1 tbsp balsamic vinegar, 1 tbsp extra virgin olive oil

Meal 7 9:45
1 can tuna
1 cup strawberries

Day Summary
Diet was a little scattered today because of time/homework constraints. That's the reason I ate again so quickly at 9:30 and my meals were at times three hours apart. On the pectoral front, I am really worried I may have tore something because I have a little DOMS from that brutal workout I had yesterday..But I am feeling heat and it is not a surface pain, it feels like it is connected to my rib..But I will leave it alone maybe next week as well, not even train it next Mon or Tues see how it goes. If it doesn't heal I guess I will have to decide whether to continue without training it or just abort the bulk completely. Arms tommorrow, should be good..

 

[Mulletsoldier]

Will update for Mar.2/3 today

 

[Mulletsoldier]

Mar.2/06

Diet
Meal 1 Pre WO 6:30
1/2 cup oats
1 scoop whey

Meal 2 Post WO 8:30
4 egg whites w/1 whole egg
3 pieces texas toast w/1 tbsp PB
3 strawberries

Meal 3 11:15
1 small chicken breast
1 yogurt
1 piece whole wheat w/1 tbsp PB

Meal 4 1:00
12 oz shrimp w/veggies and egg whites (sauteed)
3 cups pasta w/1/2 pasta sauce

Meal 5 3:30
1 cup chicken
1 can tuna

Meal 6 7:00
1 lb lean ground w/1/2 cup pasta sauce
1 green pepper
1 cup skim milk

Meal 7 9:00
1 cup oats
2 cups skim w/1 scoop whey
1 apple w/1 tbsp PB

Meal 8 9:56
1 can tuna

Training-Arms
10 min HIIT-Stationary Bike-90 cals @ 115-165 watts

EZ-Bar Preachers
20 x 20
40 x 8
40 x 8
45 x 8
50 x 8

EZ Bar Skull Crushers
20 x 20
45 x 8
50 x 8
60 x 8
60 x 8

One Handed DB Preachers
15 x 20
25 x 8
30 x 8
30 x 8
40 x 8

Tri Kickbacks
15 x 20
4 sets @ 20 x 8

Superset-Overhead Tri Extensions/Standing Hammers
75/25 x 8

Day Summary
Went all in all pretty good, despite my pec still being sore todays workout was decent. Though it is hard to tell how much my strength is coming along because of the TUT routine I am using. This week has all been 3:2 and I imagine I could be doing alot more at a regular ratio. Besides that I am upto 156lbs so I am right on track for my goal. Food went down easy today and it is legs tommorrow

Mar.3/06

Diet
Meal 1 Pre WO 6:00
1 cup oats
1 cup skim w/1 scoop whey

Meal 2 Post WO 8:15
1 cup crushed oats
1 cup skim w/1 scoop whey

Meal 3 9:15
4 egg whites w/1 whole egg
3 pieces whole wheat w/1 tbsp PB
1 cup skim

Meal 4 11:15
1 can tuna
1 cup skim
1 apple w/1 tbsp PB

Meal 5 12:30
2 cups shrimp
3 cups pasta
1 apple

Meal 6 4:00
1 subway wrap (lean turkey, whole wheat wrap, peppers, and mustard)
1 cup skim w/1 scoop whey
1 apple w/1 tbsp PB

Meal 7 7:00
1 lb lean ground w/2 cups pasta sauce
1 apple
1 cup skim

Meal 8 9:30
1 cup oats
1 can tuna

Training-Legs

Squats-Paralell
115 x 10
185 x 8
195 x 8
205 x 8
225 x 7

Seated Leg Press (Machine)
150 x 10
280 x 10
320 x 10
360 x 8
400 x 4

Quad Extensions
25 x 10
95 x 8
95 x 10
95 x 8
80 x 8 @ 5:1

Day Summary
Today I could really feel my strength regaining, though I didn't hit any PR's or anything like that my squats felt good as did the leg press. No weight gain today, but I feel alot fuller in terms of muscle lately. My diet was once again a little scattered which is why I hate Fri/Wed my class schedule really makes me get creative with my diet, but I will figure something out.

Mar.4/06

Diet
Meal 1 6:00
1 cup oats
1 cup skim milk

Meal 2 Pre WO 7:15
1/2 cup oats
1 scoop whey

Meal 3 Post WO 10:15
1 banana
1 cup milk w/1 scoop whey

Meal 4 11:00
3 pieces whole wheat w/2 tbsp PB
4 egg whites w/1 whole egg
1 apple

Meal 5 12:30
1 can crab
2 cups milk
1 apple

Meal 6 2:30
1 lb lean ground w/ 1 cup pasta sauce
1 cup milk
1 apple

Meal 7 4:45
1 apple w/1 tbsp PB
4 egg whites w/1 whole egg

Meal 8 7:00
1 chicken breast
3 cups pasta w/1 cup sauce

Meal 9 9:45
1 can tuna
1 apple

Training Shoulders
10 min low intensity cardio-Basketball

DB Military Press
25 x 10
45 x 8
50 x 8
60 x 8
65 x 8

Seated Laterals
15 x 10
4 sets @ 20 x 8

Seated Fronts
20 x 20

[BCable Crunches[/B]
4 sets @ 50 x 25

Lying Leg Raises
4 sets @ Medicine Ball x 25

Day Summary
My diet once again got jerked around little bit especially in the morning. Me and my friend headed down there at our usual time but forgot they do not open until 7:45 on Saturdays. That was fairly annoying, because it really messed up my Pre/Post WO nutritition, but I suppose it wasn't that big of a deal. Pressed my shoulders a little harder today and they felt great. Pec wasn't as sore today and hopefull will be good to go for Mon.