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

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

love the 'steak for breakfast' diet :)

Carl.

"Good old steak" (ronnie coleman voice)

any diet that starts the day with a steak is good to me lol

I usually try to eat steak for breakfast. I am not a big fan of eggs.

Subbed. How long have you been training?

for about 7 years. I took some time off this past year moving and returning from deployments

You back in the states? Welcome by the way glad to have you here!

no im in germany now but im liking it on this forum already