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

[theshaman]

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

[theshaman]

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

[Carl1174]

love the 'steak for breakfast' diet

Carl.

[theshaman]

Originally Posted by Carl1174

love the 'steak for breakfast' diet

Carl.

"Good old steak" (ronnie coleman voice)

[bigtim27]

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

[theshaman]

Originally Posted by bigtim27

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.

[BendtheBar]

Subbed. How long have you been training?

[theshaman]

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

[rippednmichigan]

Originally Posted by theshaman

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!

[theshaman]

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