Pmasters log

powermaster

Senior Member
SI Founding Member
Joined
Aug 15, 2012
Messages
390
Reaction score
21
Points
0
Hopefully I can keep this log updated. As everyone has suggested in another thread I started I am going to focus on diet and try to gain some weight naturally before I run another cycle.
My age 45
Current weight 160lbs
Height 5'8
Workout 4 days a week. I change this up about once a month.
Mon chest and bics
Tues legs
Wed off
Thur back and tris
Fri shoulders and what ever I feel I'm lacking normally bis

I did get some more accurate numbers
BMI 25.82
BMR 1595
Bf% 15.79

BMI Classification
18.5 or less Underweight Info Treatment
18.5 to 24.99 Normal Weight Info Treatment
25 to 29.99 Overweight Info Treatment
30 to 34.99 Obesity (Class 1) Info Treatment
35 to 39.99 Obesity (Class 2) Info Treatment
40 or greater Morbid Obesity Info Treatment

Looking at this chart I am overweight lmao

This was all taken from body fat calculator so not sure how accurate it is. Now according to this I need 2400-2750 to just maintain so I'm thinking 3500 I should gain.

Now I don't have a meal plan together just yet but I will be working with a guy here locally soon as I get this I will post it for input.

I will post pics as soon as I figure out how. I was hesitant on doing this but it will give a idea of what I'm working with. Looking forward to all comments good or bad
 

Attachments

  • image.jpg
    image.jpg
    93 KB · Views: 31

Seeker

Veteran
SI Founding Member
Joined
Jan 16, 2013
Messages
8,628
Reaction score
10,205
Points
0
Bro it's a start. BMR is good and will point you in the right direction. the hell with BMI. I would just go 500 over your bmr to start. Watch it and adjust accordingly. according to the BMI I should be dead! LOL!!! pay no mind to the BMI.
 

transcend2007

Elite
SI Founding Member
Joined
Aug 20, 2012
Messages
3,085
Reaction score
2,437
Points
113
Hey PowerMaster....I think a log is a good idea. What are your goals and what is your cycle history?

Your pic is bit grainy, blurry, and hard to see most of your body. However, you're to be commended for putting up something as most guys never put up anything.

Good luck on your journey and keep us posted!
 

powermaster

Senior Member
SI Founding Member
Joined
Aug 15, 2012
Messages
390
Reaction score
21
Points
0
Hey PowerMaster....I think a log is a good idea. What are your goals and what is your cycle history?

Your pic is bit grainy, blurry, and hard to see most of your body. However, you're to be commended for putting up something as most guys never put up anything.
Good luck on your journey and keep us posted!

The pics on my phone are to large to up load and by the time I crop them down they was blurry and grainy.

As far as cycle history that's what put me back on getting my diet straight. Last two cycles I did not gain as much as what I should have do to my diet not be up to where I needed to make maximum gains. So for the next couple month I am concentrating on diet. My goal is to bulk and would like to be at least 175lbs or more of good muscle.
 

Bro Bundy

Elite
SI Founding Member
Joined
Apr 11, 2012
Messages
14,154
Reaction score
8,879
Points
113
smart move on holding back on the juice.traing and diet are more important get that down perfect then watch what the juice can do.It will be amazing
 

PillarofBalance

Elite
SI Founding Member
Joined
Feb 6, 2012
Messages
20,439
Reaction score
18,161
Points
0
I am VERY glad to see this log up... Seeker is about your age, weighs 260 or so and has been bodybuilding since I was in diapers... He'll help you along. He was right to get you to figure your BMR. You can PM spongy and he'll make sure it's accurate as he can.

Lets see some serious effort in the training too. Don't be afraid of heavy compound lifts!

Good luck
 

powermaster

Senior Member
SI Founding Member
Joined
Aug 15, 2012
Messages
390
Reaction score
21
Points
0
Thanks for the replies. Hey pob I read some on the gomad and sounds enteresting. Do you know some that have tried it and had success with it? I will get with spongy to double check those numbers.

Today has started off good. I will post at end of day to give a update.
Thanks again
 

PillarofBalance

Elite
SI Founding Member
Joined
Feb 6, 2012
Messages
20,439
Reaction score
18,161
Points
0
Thanks for the replies. Hey pob I read some on the gomad and sounds enteresting. Do you know some that have tried it and had success with it? I will get with spongy to double check those numbers.

Today has started off good. I will post at end of day to give a update.
Thanks again

I know quite a few that have had great success with it. Stock up and start chugging!!!
 

powermaster

Senior Member
SI Founding Member
Joined
Aug 15, 2012
Messages
390
Reaction score
21
Points
0
Ok today was ok. Did not really count cal but just ate as much as I could.
8:00
4 eggs
1/2 cup oatmeal
Peanut butter on toast
16oz of whole milk

12:30
Fish cod two filets
One bag of steamed broc with cheese sauce
8oz whole milk

2:30
Protein shake

4:30
We had a bday get together
Had mex food
Two chicken enchiladas beans and rice water


7:30
16oz whole milk protein shake


9:00
Just a small snack
Peanut butter with honey sandwich

Not perfect by know means but I felt like it was a good start.

No workout today either.
 

powermaster

Senior Member
SI Founding Member
Joined
Aug 15, 2012
Messages
390
Reaction score
21
Points
0
Today was just a repeat of yesterday. So nothing to really report.
The new sight looks good will take getting use to but I like it.
 

DF

Elite
SI Founding Member
Joined
Apr 29, 2012
Messages
8,536
Reaction score
3,607
Points
113
If possible you should get a meal between 8 & 12:30.
 

BoBoy

Senior Member
SI Founding Member
Joined
May 15, 2012
Messages
12
Reaction score
0
Points
0
Where you at in OK Powermaster ?? My parents are both from there.....Muskogee & Locust Grove....~Bo
 

powermaster

Senior Member
SI Founding Member
Joined
Aug 15, 2012
Messages
390
Reaction score
21
Points
0
Where you at in OK Powermaster ?? My parents are both from there.....Muskogee & Locust Grove....~Bo

Duncan which is about 75 south of okc. I am east of Muskogee
 

BoBoy

Senior Member
SI Founding Member
Joined
May 15, 2012
Messages
12
Reaction score
0
Points
0
I know it well......I lived all over OK before moving to Oregon........still go back every few years , own 6 acres in Muskogee. ~Bo
 

BoBoy

Senior Member
SI Founding Member
Joined
May 15, 2012
Messages
12
Reaction score
0
Points
0
Yea BMI calculators are useless for bodybuilders , we always weigh more than is recommended . I use the online "Army Fat Calculator" ,just Google it ; it is much more accurate , it takes your neck & waist size in consideration as well as your age/height/weight. ~Bo
 

PillarofBalance

Elite
SI Founding Member
Joined
Feb 6, 2012
Messages
20,439
Reaction score
18,161
Points
0
Ok today was ok. Did not really count cal but just ate as much as I could.
8:00
4 eggs
1/2 cup oatmeal
Peanut butter on toast
16oz of whole milk

12:30
Fish cod two filets
One bag of steamed broc with cheese sauce
8oz whole milk

2:30
Protein shake

4:30
We had a bday get together
Had mex food
Two chicken enchiladas beans and rice water


7:30
16oz whole milk protein shake


9:00
Just a small snack
Peanut butter with honey sandwich

Not perfect by know means but I felt like it was a good start.

No workout today either.

You using an app to track this? What were the macro totals for each meal and the day?

Here is a typical day for me just to give you an idea as to how my meals look:

Meal 1 7am
14 egg whites
1 cup oats or 2 blueberry egg-o waffles
Massive quantity of coffee
1 package pop tarts

Meal 2 11am
8oz ground beef w/ taco spice
1 large white potato
1 package pop tarts

Meal 3 3PM
10oz chicken thighs in korean BBQ sauce
1 cup of white rice
Chocolate Animal Crackers

On drive to gym
1 package of graham crackers
50mg of dbol :)

During Training (double this when using pre workout slin)
2 bottles ghey2raid
2 Scoops Whey Isolate
1 Package Pop Tarts

Post Workout
10oz Steak Sammich on a sesame bagel
Tortilla Chips with reduced fat sharp cheddar and jalapenos
8oz low fat milk
Cake/Ice Cream

Just before bed
Medium sized tub of black cherry or blueberry greek yogurt. I think its 2 cups? I don't know I just eat the whole thing.


Note the complete lack of vegetables :D But also the fact that I weigh my food to the exact ounce. This way when things are going awry and I complain to spongy and he asks me what I'm eating, I can tell him EXACTLY what I'm eating. Also keep in mind that you don't have to have 6 meals. You can have 1, 3 or 17. Does not matter at all. Just keep in mind you have a target number of cals (what is your maintenance cals by the way?) and eating them in 1 meal is not possible or sucks balls.
 

Seeker

Veteran
SI Founding Member
Joined
Jan 16, 2013
Messages
8,628
Reaction score
10,205
Points
0
He mentioned his maintainence to be around 2400-2700. I suggested he start by increasing that by 500. We have no idea and I'm pretty sure he doesn't either know how many he's been averaging. I'd like to add that this should be a slow steady process. Take your time, let your system adjust to accepting those extra calories slowly.
 

DF

Elite
SI Founding Member
Joined
Apr 29, 2012
Messages
8,536
Reaction score
3,607
Points
113
When u say meal do mean a actual meal or something smaller?

Pretty much anything you could get down. I'd shoot for something 200-500 cals. Even something like a greek yogurt & a piece of fruit for example.
 

RedLang

Senior Member
SI Founding Member
Joined
Jul 5, 2012
Messages
258
Reaction score
13
Points
0
Oh man this is what god eats.

I got hungry just looking at the pop tarts and chocolate crackers and cake and ice cream.

You using an app to track this? What were the macro totals for each meal and the day?

Here is a typical day for me just to give you an idea as to how my meals look:

Meal 1 7am
14 egg whites
1 cup oats or 2 blueberry egg-o waffles
Massive quantity of coffee
1 package pop tarts

Meal 2 11am
8oz ground beef w/ taco spice
1 large white potato
1 package pop tarts

Meal 3 3PM
10oz chicken thighs in korean BBQ sauce
1 cup of white rice
Chocolate Animal Crackers

On drive to gym
1 package of graham crackers
50mg of dbol :)

During Training (double this when using pre workout slin)
2 bottles ghey2raid
2 Scoops Whey Isolate
1 Package Pop Tarts

Post Workout
10oz Steak Sammich on a sesame bagel
Tortilla Chips with reduced fat sharp cheddar and jalapenos
8oz low fat milk
Cake/Ice Cream

Just before bed
Medium sized tub of black cherry or blueberry greek yogurt. I think its 2 cups? I don't know I just eat the whole thing.


Note the complete lack of vegetables :D But also the fact that I weigh my food to the exact ounce. This way when things are going awry and I complain to spongy and he asks me what I'm eating, I can tell him EXACTLY what I'm eating. Also keep in mind that you don't have to have 6 meals. You can have 1, 3 or 17. Does not matter at all. Just keep in mind you have a target number of cals (what is your maintenance cals by the way?) and eating them in 1 meal is not possible or sucks balls.
 
Top