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Lone Wolf
05-21-13, 1:25 am
Never really logged my progress or nutrition and thought it would be good to start.
Split:
Mon: Chest/Abs
Tue: Back
Wed: Legs/Calves/Cardio
Thu: Shoulders/Abs
Fri: Arms
Sat: Cardio
Sun: Cardio

Starting weight: 141.
Starting bench: 115(1RM)
Squat: 135(5reps)
Dead: 135(5reps)

Nutrition(not set in stone, sometimes varies)+less carbs on rest days:
meal 1:
2 scoops whey
3/4cup oats
banana
2tb peanut butter

meal2:
almonds/walnuts
whey 1 scoop

meal3:

chicken sandwich
peanut butter

meal5:
peanut butter sandwich

meal6:
6-8oz chicken
carb source
veggie

meal7:
whey+creatine

meal 8:
6-8oz protein source
veggie
carb
animal pak
fish oil
bcaa

meal 9:
almonds/peanut butter
granola

I keep my nutrition pretty simple, don't really stress to hard about it. As long as I get in my 150-180g of protein in I'm good.
Goals:
Gain 5pds in weight.
Increase bench by at least 10pds.
Follow my nutrition plan and get in my 180g of protein.

Criticism is okay and welcomed.