Clean, Non-contest Dieting: building muscle (bulking) faze.
Starting: Approximate daily goals: 1,500 calories, 200+ g Protein, less than 100 g Carbs, Less than 40 g Fat
# denotes a cheat meal that day. I usually eat 2 cheat meals a week. On Wednesday and Sunday.
April 21, 2003: Calories: 1,639 Protein: 214 g/55% Carbs: 100g/24% Fat: 36g/21% Sleep: 5 hours
April 22, 2003: Calories: 1,553 Protein: 195/54% Carbs: 115g/29% Fat: 27g/17% Sleep: 6.5 hours
# April 23, 2003: Calories: 1,728 Protein: 187g/44% Carbs: 130g/31% Fat: 47g/25% Sleep: 5 hours
April 24, 2003: Calories: 1,561 Protein: 208g/57% Carbs: 102g/27% Fat: 27g/17% Sleep: 5 hours
I decided to up the calories to about 1,600 and up the protein to 225 grams (aprox 1.5g per pound of bodyweight) New goals: 1,600 calories, 225+ g Protein, less than 100 g Carbs, Less than 40 g Fat and 6+ hours of sleep
April 25, 2003: Calories: 1,792 Protein: 215g/50% Carbs: 123g/28% Fat: 44g/23% Sleep: 6 hours
April 26, 2003: Calories: 1,616 Protein: 238g/63% Carbs: 98g/25% Fat: 20g/12% Sleep: 7 hours
# April 27, 2003: Calories: 2,209 Protein: 190g/37% Carbs: 250g/43% Fat: 47g/20% Sleep: 5 hours
April 28, 2003: Calories: 1,530 Protein: 214g/60% Carbs: 105g/27% Fat: 20g/13% Sleep: 5 hours
April 29, 2003: Calories: 1,600 Protein: 207g/56% Carbs: 128g/32% Fat: 20g/12% Sleep: 5 hours
#April 30, 2003: Calories: 2,045 Protein: 167g/33% Carbs: 207g/41% Fat: 57g/26% Sleep: 5 hours
May 1, 2003: Calories: 1,717 Protein: 245g/61% Carbs: 92g/21% Fat: 32g/18% Sleep: 4.5 hours
May 2, 2003: Calories: 1,557 Protein: 208g/56% Carbs: 91g/24% Fat: 33g/20% Sleep: 5 hours
#May 3, 2003: Calories: 2,332 Protein: 230g/40% Carbs: 188g/32% Fat: 70g/27% Sleep: 9 hours
May 4, 2003: Calories: 1,865 Protein: 265g/60% Carbs: 96g/20% Fat: 39g/20% Sleep: 8.5 hours
May 5, 2003: Calories: 1,859 Protein: 261g/59% Carbs: 99g/22% Fat: 38g/19% Sleep: 5 hours
May 6, 2003: Calories: 1,865 Protein: 240g/58% Carbs: 97g/22% Fat: 37g/20% Sleep: 5 hours+2 hour nap
Sick: #May 7, 2003: Calories: 1,365 Protein: 136g/41% Carbs: 122g/36% Fat: 34g/23% Sleep: 5 hours
Sick: May 8, 2003: Calories: 1,535 Protein: 82g/22% Carbs: 211g/55% Fat: 39g/23% Sleep: 10+ hours
Sick: May 9, 2003: Calories: 1,694 Protein: 214g/53% Carbs: 101g/24% Fat: 41g/23% Sleep: 14+ hours
Decided to add a glass of juice (100% cranberry or 100% grapefruit first thing in the morning followed by an 8 oz glass of warm water to help flush out the toxins that the body creates while you sleep. This will add approximately 25g carbs to my diet, so my total carbohydrate intake will be as follows:
125g everyday. Up to 150g on Leg Days only – 2 times a week.
May 10, 2003: Calories: 1,963 Protein: 240/51% Carbs: 134g/27% Fat: 47g/23% Sleep: 8 hours
#May 11, 2003: Calories: 1,862 Protein: 256g/57% Carbs: 108g/21% Fat: 43g/23% Sleep: 8 hours
Mothers Day cheat meal not factored into the macros for May 11. Best guess is an additional 615 calories, 100g carbs, 20g protein, 15g fat.
May 12, 2003: Calories: 1,987 Protein: 267g/56% Carbs: 125g/25% Fat: 42g/20% Sleep: 7 hours
May 13, 2003: Calories: 1,903 Protein: 220g/48% Carbs: 162g/33% Fat: 37g/18% Sleep: 7 hours
#May 14, 2003: Calories: 2,686 Protein: 246g/36% Carbs: 256g/38% Fat: 74g/24% Sleep: 7 hours
May 15, 2003: Calories: 1,781 Protein: 208g/48% Carbs: 137g/31% Fat: 40g/21% Sleep: 6 hours
#May 16, 2003: Calories: 1,967 Protein: 207g/43% Carbs: 183g/35% Fat: 47g/22% Sleep: 6 hours
May 17, 2003: Calories: 2,009 Protein: 218g/45% Carbs: 147g/29% Fat: 57g/27% Sleep: 8 hours
May 18, 2003: Calories: 1,766 Protein: 217g/51% Carbs: 125g/29% Fat: 36g/19% Sleep: 9 hours
May 19, 2003: Calories: 1,767 Protein: 233g/56% Carbs: 113g/23% Fat: 39g/21% Sleep: 5 hours
May 20, 2003: Calories: 1,831 Protein: 241g/55% Carbs: 120g/24% Fat: 41g/21% Sleep: 6 hours
#May 21, 2003: Calories: 1,563 Protein: 164g/43% Carbs: 161g/41% Fat: 26g/15% Sleep: 6 hours
May 22, 2003: Calories: 1,657 Protein: 200g/51% Carbs: 131g/31% Fat: 32g/19% Sleep: 6 hours
May 23, 2003: Calories: 1,556 Protein: 188g/51% Carbs: 114g/30% Fat: 31g/19% Sleep: 6.5 hours
END OF FIRST MONTH OF BULKING.
#Wedding: May 24, 2003: Calories: 2,160 Protein: 183g/34% Carbs: 176g/30% Fat: 84g/35% Sleep: 6 hours
#holiday: May 25, 2003: not recorded. Generally healthy. Deer steak, 3 chocolate chip cookies, strawberry yogurt smoothie, lean chili (I have this often, I make it healthy)
May 26, 2003: Calories: 1,579 Protein: 201g/55% Carbs: 102g/26% Fat: 31g/19% Sleep: 6 hours
Going to lower my calories to 1,500 with no cheat meals for a week or two in order to loose a few ‘bad pounds’. I don’t want to get to far out of contest shape even though I am bulking. I will still try to keep the same macros of 60% protein, 20% fat, 20% carbs. I will be adding in cardio after my workouts as well.
May 27, 2003: Calories: 1,682 Protein: 206g/52% Carbs: 110g/25% Fat: 42g/23% Sleep: 7 hours
May 28, 2003: Calories: 2,049Protein: 236g/% Carbs: 174g/% Fat: 38g/%
May 29, 2003: not recorded
May 30, 2003: Calories: 1,689 Protein: 215g/% Carbs: 124g/% Fat: 29g/%
May 31, 2003: not recorded
June 1, 2003: not recorded
June 2, 2003: not recorded
June 3, 2003: not recorded
June 4, 2003: not recorded
June 5, 2003: not recorded
June 6, 2003: not recorded
June 7, 2003: not recorded
June 8, 2003: not recorded
June 9, 2003: Calories: 1,072 Protein: 117g/% Carbs: 81g/% Fat: 22g/% + drinks (friends 21st birthday)
June 10, 2003: Calories: 1,035 Protein: 121g/% Carbs: 69g/% Fat: 20g/%
June 11, 2003: Calories: 1,056 Protein: 114g/% Carbs: 94g/% Fat: 24g/%
June 12, 2003: Calories: 1,577 Protein: 210g/% Carbs: 99g/% Fat: 29g/% sleep: 7 hours
June 13, 2003: Calories: 1,491 Protein: 207g/% Carbs: 93g/% Fat: 29g/% sleep:
June 14, 2003:
June 15, 2003:
June 16, 2003:
June 17, 2003:
June 18, 2003:
June 19, 2003:
June 20, 2003:
June 21, 2003:
END OF SECOND MONTH OF BULKING.
June 22, 2003:
June 23, 2003: