theshaman's eat to grow,lift to grow,sleep to grow,live to show log

  1. theshaman's eat to grow,lift to grow,sleep to grow,live to show log


    I figured I'd keep a log of my training for awhile. Goal is to increase lean muscle.

    Starting weight: 189
    Starting bodyfat: 13.3%
    Measurements: Will update if I can


    Typical Diet:
    Eat every 3 hours that I am awake-
    Eat a lot of Steak/Chicken/Brown Rice/Oatmeal

    Training Program

    2-3 times week low intensity cardio/abs

    LEGS
    Leg Extensions- 2 sets of 20
    Squats- 4 x 8
    Stiff Legged Dead Lifts- 3 x 8
    Leg Press 3 x 8
    SS Barbell Lunges /Calf Raises 3 x 10
    SS Leg Extensions/Leg Curls 3 x 8

    CHEST
    Flat Bench Press 3 x 8
    Incline Bench Press 3 x 8
    Decline Bench Press 3 x 8
    Flat Bench Flyes 3 x 8
    Skull Crushers 3 x 8
    Tricep Pulldown 3 x 8
    Dips 2 x 10 3rd to failure

    BACK
    Pull-ups 3 x 8
    Pulldowns 3 x 8
    Low Cable Rows 3 x 8
    Bent Over Rows 3 x 8
    Barbell Curls 3 x 8
    Hercules Curls 3 x 8

    SHOULDERS/TRAPS/CALVES
    Overhead Press 3 x 8
    Rear Lateral Raises 3 x 8
    Arnold Press 3 x 8
    Shrugs 3 x 8
    Standing Calf Raises 3 x 10
    Seated Calf Raises 3 x 10

    Supps:
    Mass Addiciton Amplified
    Anabolic Rehab
    Anabolic Addiction MFV
    Anabolic Addiction ResverAcai
    IBE X-Dream
    Omega 3-6-9 Fish Oils
    Cranberry Pills
    SciFit Gluta-lyn
    Protein Powders

  2. Day 1


    Woke up late and didnt prepare meals like usual so I have more powders than normal. But nevertheless...

    Meal 1 (Breakfast)
    3oz Steak
    21g shake
    grits

    Meal 2 (Preworkout)
    21g Protein Shake
    grits

    BACK
    Pull-ups 3 x 8
    Pulldowns 3 x 8
    Low Cable Rows 3 x 8
    Bent Over Rows 3 x 8
    Barbell Curls 3 x 8
    Hercules Curls 3 x 8

    Meal 3 (Postworkout)
    40g isopure
    grits

    Meal 4
    6oz Steak
    1 cup br rice

    Meal 5
    6oz Steak

  3. fruits and veggies ???
    •   
       


  4. i need to eat some of those...

  5. I drink some of mine.

    Cans of Low sodium V8 or pineapple juice, OJ

  6. i was surprised how v-8 tastes. im gonna get some of those. great idea
  7. day 2


    Meal 1

    Grilled Chicken on Flatbread



    Meal 2

    44g Protein Shake

    30g Carbs



    Meal 3

    5oz Steak

    1 cup rice

    5oz Yogurt



    Meal 4

    4oz Steak

    1 cup rice


    Meal 5
    4oz chicken
    1/2c oatmeal

    Leg workout
    -Dang when I walked into the gym door tonight I really walked into the door! I jammed my leg up pretty good it was right near my hip i was bleeding...nice little gouge. So it hamperred my workout a lot.
    Couldnt manage to push through leg press, deadlifts, or lunges. Made it through squats though.
    -Squats 3 x 8
    -Leg Extensions 3 x 8
    -Leg Curls 3 x 8
    -Toe Press 3 x 10
    Bummer workout

    Meal 6
    1lb Chicken
    1 cup stuffing

  8. You don't eat much, do you?

  9. Going TDY to the states tomorrow. I will be living in a hotel room for 2 weeks. Bringing Protein and my supps, hopefully the chow hall will be open so I can eat chicken n rice/veggies for cheaps.

  10. Quote Originally Posted by kanakafarian View Post
    You don't eat much, do you?
    im working on it
  

  
 

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