Mfitz116's Journey to break the 200lb barrier!!

[mfitz116]

OK fellas...im starting this journey to keep me focused and held accountable. I have always been the guy who lifts consistently and fails on the diet, or vice versa. That changes now! As of this morning I weighed in at 175.2 lbs at 13.4% bodyfat. The goal is to break the 200lb barrier at ~10% bodyfat. Im looking for any feedback, tips, or opinions on the diet or the training.

Today I embark....

Back/Biceps/Rear Deltoid

Back
Pull-ups 10, 10, 8, 7
Wide Grip Pull Downs 10x105, 10x105, 10x120
Neutral Pull Downs 12x90, 10x105, 10x105
Low Cable Hammer Rows 10x90, 10x105, 10x105
Bent Over Supported T-rows 10x45, 8x65, 8x55

Rear Delts
Reverse Flyes 15x60, 10x75 (felt a pinch so I cut it short on the Delts)

Biceps
Ez Bar Curl 15x50, 12x60, 10x70
Alternate Standing DB curls 6x35, 8x30, 10x25
Hammer DB curl 12x15, 10x20
Preacher Curls Drop-sets 10x40-7x30, 10x30-8x20
High Cable Double Bicep Curl 8x30, 12x20

Diet
As of 6 pm im at 2400 calories 43.7% carb, 41.1% protein, 15.2% fat.

Breakfast: 6 egg whites, 1 whole egg, 1/2 cup of oatmeal, 1 cup blueberries, 8oz skim milk (41.64g protein, 52.69g carb, 8.1g fat; 450.22 calories)
Mid morning: Protein Shake w/ 2 whole wheat bread slices (30g protein, 34g carb, 3g fat; 283 calories)
Lunch: Tuna salad sandwich (50.25g protein, 58.51g carbs, 10.4g fat; 528.64 calories)
Post Workout: Protein shake w/ 8oz skim milk (48g protein, 103g carb, 7g fat; 667 calories)
Dinner: 8oz salmon (32g protein, 0g carb, 3g fat; 155 calories)
Mid-evening: Protein Shake (45g protein, 14g carb, 9g fat; 317 calories)

I know I need to increase the calories to gain the weight I want, but Im taking it slow to reduce the strain on my stomach. The plan is within the next 2 weeks be up around 3500-4000 calories. Ill make adjustments every 3 weeks there after based on weight gain and bodyfat % increases/decreases.

Any feedback on todays progress is much appreciated!

[mfitz116]

Also had a burrito in there before the protein shake at night. Brought the totals up to 2840 calories. Still need to go up from there...

[mfitz116]

Tuesday 8/24

Chest and Triceps

Chest:
Incline DB press 15x50, 12x55, 10x60, 10x65
Flat Barbell Bench Press 8x145, 5x165, 3x195
Pec Dec Flyes 15x105, 10x120, 10x135
DB Incline Flyes 10x30, 10x30, 10x35

Triceps:
Single Arm Tricep Extension 15x40, 10x50, 10x60
Close Grip Bench Press 15x70, 15x80, 12x90
Single Arm Pushdown 15x40, 10x40
V-bar pushdown 15x110, 10x120, 8x120
Seated Dips 15x180, 12x195

1.5 mile jog for cardio

morning: 6 egg whites, 1 whole egg, 1/2 c oatmeal and 16oz 2% milk
mid morning: protein shake
lunch: ham and cheese sandwich
mid afternoon: 12" sweet onion chicken teriyaki sub
dinner: 8oz salmon, 1 med baked potato, 1 serving stuffed cabbage
post workout: protein shake

Totals: ~2790 calories, 284g carbs (40.7%), 242g protein (34.6%), 78g fat (25.3%)

[mfitz116]

Shoulders/traps

Shoulders:
Seated Military Press 15x75, 12x95, 10x115
Low Cable Lateral Raise 10x20, 10x20, 10x20
Front DB Raise 10x15, 10x20, 10x20
Reverse Delt Flye 15x60, 12x75, 10x75

Traps:
Barbell Shrugs 20x135, 15x225, 12x225
Low Cable Front Body Drags 15x40, 12x50, 12x60


Morning (preworkout): 2 bread w/ PB and Honey
Post-workout: Protein shake in 8oz skim milk
Breakfast: 6 egg whites 1 whole egg and oatmeal
mid morning: protein shake
lunch: 10oz chicken w/ med baked potato
mid afternoon: 16oz milk
Dinner: salmon w/ broccoli and sweet potatoes

Total Calories 2722 (35.7% protein, 50.1% carbs, 14.2% fat)

Im trying to get the whole gallon of milk down a day, but its getting real tough as the day wears on....