No WO for today. Decided to stay at home and re-organized my WO schedules for the coming months. Having a rotating schedule at work can be a real drag. Aside from the change of sched, I've decided to include my food intake in here. That should motivate me further.. hopefully.
Right now, I weigh at about 158lbs and Im planning to gain at least a pound a week. I'll be taking protein shakes after WO and the rest would come from eggs, chicken, beef and tuna. Carbs would come mostly from rice and oats.
My concern here is when to recalculate my macros. Should it be every week or should I wait until I'm not gaining before I recalculate it?
***All foods listed are consumed from 5:00pm until 7:00 am (following day)
***Rice counts are not accurate due to lack of proper means of measuring as of the moment
Comments
Deadlift
Bent Over Barbell Row
Chin ups/Pull ups
Abs
Super set Bench Press
Inclined Bench Press
Declined Bench Press
Inclined Dumbbell Press
Inclined Dumbbell Flyes
Pull over
Wide Lat Pull down
Closed Grip Lat Pull down
Seated Rowing
One-Arm Dumbbell Row
Sep 9 Shoulder Day
Military Press
Behind the Neck Press
Dumbbell Press
Side Lateral Raise
Upright Row
Today, Arms Day
Weighted Dips
Closed Grip Bench Press
Skull Crushers
Triceps Pulldown
Standing Barbell Curl
Standing Cable Curl
dumbbell bicep curl
Squats
Leg press
Leg Extension
Standing calf raise
Calorie: 3266
protein: 160g
Carbs: 411.55g
Fats: 109g
Right now, I weigh at about 158lbs and Im planning to gain at least a pound a week. I'll be taking protein shakes after WO and the rest would come from eggs, chicken, beef and tuna. Carbs would come mostly from rice and oats.
My concern here is when to recalculate my macros. Should it be every week or should I wait until I'm not gaining before I recalculate it?
Pause Bench Press 100lbs 1x15
Bench Press 150lbs 1x15 170lbs 1x15 190lbs 1x8 210lbs 1x3
Inclined Dumbbell Press 50lbs 1x15 60lbs 1x15 70lbs 1x10 80lbs 1x8
Declined Press 100lbs 1x15 110 lbs 1x15 120lbs 1x12
Pec Deck Fly 80lbs 1x15 100lbs 1x12 120lbs 1x8
Cable Crossover 40lbs 3x10
Protein target 160g
whey 44g
eggsx5 27.5g
ricex3 15g
chicken breast 25g
Century Tuna 24g
Sky FLakesX2 4g
1 tspn peanut butter 6g
Total: 145.5g
Carbs target 411.55g
ricex3 135g***
1 tspn peanut butter 2g
whey 14g
Skyflakesx2 32g
Total: 183g
Calorie target 3266
whey 300
eggs 390
Century tuna 210
Chicken breast 165
1 tspn peanut butter 94
SkyflakesX2 240
ricex3 648
Total: 2047
***All foods listed are consumed from 5:00pm until 7:00 am (following day)
***Rice counts are not accurate due to lack of proper means of measuring as of the moment
Sumo Deadlift 100 1x10 120 1x10 140 1x8 160 1x5
Squat 100 1x10 120 1x10 140 1x8
Leg Press 200 1x10 220 1x10 240 1x10 250 1x8
Lying Leg Curl 65 1x10 75 1x10 75 1x8
Standing Calf Raise 120 3x15
Protein
whey 44g
eggsx3 16.5g
ricex8 40g
chicken wing 12g
chicken fillet 27g
Military Press (Smith Machine)* 70 1x12 80 1x10 90 1x10 100 1x8
Shoulder Press Machine 120 3x8
Front Lateral Raise (dumbbell) 25 1x12 35 2x10
Side Lateral Raise (dumbbell) 20 3x10
Rear Delt Rope Pull 40 1x10 50 1x10 60 1x10
Bent over rear delt raise 25 3x10
*Naubusan ng bars sa gym kaya no choice.
Protein
Whey 44g
1 chicken leg quarter 30g
3 oz pork 13.62g
ricex4 22g
Bench Press 100 1x15 150 1x12 190 1x12 210 1x3
Incline Bench Press 100 1x15 140 2x12
Incline Dumbbell Press 50 1x12 60 1x10 80 1x10
Declined Bench Press 100 3x15
Pull Over 50 3x12
Weight 159lbs
Squat
Sumo Deadlift
Leg press
Leg Extension
Standing Calf Raise
Sep 23 Back Day
Deadlift
Bent Over Row
Pull up
Lat Pull Down
Seated Rowing
Sep 24 Leg Day
Squat 35 1x12 110 1x10 120 1x8 130 1x5 140 1x5
Front Squat 70 1x10 90 2x10
Leg Press 170 1x10 200 1x10 220 1x10 240 1x10
Leg Curl 50 1x10 60 1x10 70 1x8
Standing Calf Raise 140lbs 3x10
Body Weight: 160lbs
Military Press 50 1x12 70 1x10 80 1x10
Behind the Neck 50 3x12
Shoulder Press Machine 100 1x12 120 1x10 140 1x8
Front Dumbbell Raise 30 3x12
Upright Cable Row 110 3x10
Side Lateral Raise 20 3x10
Cable Face Pull 40 1x10 50 1x10 60 1x10
Body Weight 159lbs
Close grip Bench press 70 1x12 110 1x10 130 1x10 150 1x8
Weighted Dips +25 3x10
Skull Crushers 40 3x12
Triceps Pull Down
Chin Ups
Standing Biceps Curl 50 3x12
Preacher Curl 40 3x10
Standing Dumbbell Curl 25 3x10
Body Weight: 160lbs
Bench press 100 1x15 170 1x12 190 1x8 210 1x3
Incline BP 100 1x15 120 3x12
Incline Press Machine 100 1x12 120 1x12 140 1x10 150 1x10
Decline DB press 35 1x12 40 1x12 50 2x10
Decline BP 100 1x10 120 1x10 140 1x8
Body Weight 160lbs
***Ran out of Whey
Squat 90 1x15 130 1x10 150 1x10 170 1x3
Leg Press 200 1x12 220 1x10 240 1x10 250 1x8
One-leg Press 130 3x10
Standing Calf Raise 160 3x10
Body Weight: 161lbs
Close Grip Bench Press 70 1x12 100 1x10 120 1x10 130 1x8
Weighted Dips +25 3x10
Skull Crushers 50 3x10
Triceps Pull Down
Standing Barbell Curl 50 2x10 70 1x10
Preacher Curl 50 3x10
Standing Dumbbell Curl 25 3x10
Body Weight: 160lbs
Bench Press (paused warm up set 70 1x15 100 1x15) 150 1x12 170 1x10 190 1x8
Declined BP 100 1x112 120 1x10 140 1x10
Inclined BP 100 1x12 120 1x10 140 1x10 160 1x8
Inclined Machine Press 100 1x10 150 1x10 170 1x8
Pull Over 50 3x12
Body Weight: 163lbs
Squat (warm up 70 1x15) 110 1x10 130 1x10 150 1x10
Front Squat 70 1x10 90 2x10
Leg Press 200 1x10 225 1x10 250 1x10
Single Leg Extension 40 3x12
Calf Raise 150 3x10
15 mins Abs training
Body Weight: 163lbs
Overhead Press (Smith) 80 1x10 90 1x10 100 1x10 110 1x8 120 1x5
Dumbbell Press 40 3x10
Upright Row 40 3x10
Face Pull 40 1x10 50 1x10 60 1x10 70 1x10
Bent Over Lateral Raise 25 3x10
Body Weight: 164lbs
Inclined BP Narrow Grip (warm up 70 1x15) 90 1x10 110 1x10 130 1x10
Weighted Dips +20 3x10
Declined Skull Crushers 40 1x10 50 1x10 60 1x10
Triceps Pull Down
Narrow Grip Lat Pull Down
Standing Barbell Curl 50 3x10
Dumbbell Curl 35 3x12
Forearm Routine
Body Weight: 165lbs
Bench Press (warm up 100 1x15) 150 1x10 170 1x10 200 1x6
Declined BP 100 1x10 150 2x10
Inclined Dumbbell Press 50 3x12
Inclined Press Machine 160 3x10
Weighted Dips +20 3x10
Body Weight: 164 lbs
Squat 100 1x10 150 1x10 170 1x8 190 1x3
Front 100 3x10
Leg Press 200 1x10 250 1x10 270 1x10
Leg Extension 70 3x10
Standing Calf Raise 160 3x10
Oct 14 Shoulder Day
Seated Over Head Press 70 1x12 80 1x10 90 1x10 100 1x10 110 1x5
Behind the Neck Press 70 3x10
Standing upright row 40 3x10
Front Plate raise 20 3x10
Dumbbell Lateral Raise 25 3x10
Face Pull
Bent Over Lateral Raise 30 3x10
Oct 15 Back Day
Deadlift 100 1x12 170 1x10 190 1x10 210 1x8 240 1x1
Bent Over Row 100 1x10 110 1x10 120 1x10
Seated One Cable Arm Row 80 3x10
Pull up (bw) 3x10
Lat Pull Down 100 1x10 110 1x10 120 1x10 130 1x8
One Arm Dumbbell Row 60 3x10
Body Weight: 165lbs
4 rice 20g 180carbs 7.2gfats 864cal
chicken breast 27g 3.1gfats 142cal
whey 44g 14carbs 7gfats 300cal
tuna 30g 3carbs 120cal
pork steak 18g 1.3carb 4.7gfats 123cal
Leg Day
RDL 100 1x10 110 1x10 120 1x10 130 1x10
Hip thrust 100 1x10 110 1x10 120 1x10
Leg Curl 75 3x10
Standing Calf Raise 160 3x10
Body Weight: 165lbs
Whey 44g 300cal 14g carbs 7g fats
6 rice 30g 1296cal 270g carbs 10.8g fats
6 eggs 33g 468cal 30g fats
1 chicken breast 27g 142cal 3.1g fats
3 oz beef 22g 213cal 13g fats
tuna 30g 120cal 3carbs
***ate veggies pero walang measurements
Arms Day
Closed Grip BP 70 1x10 130 1x10 140 1x10 150 1x8
Decline french curl 40 1x10 50 1x10 60 1x10
triceps pushdown
Standing Barbell Curl 60 1x10 70 2x10
Cable Hammer Curl
Dumbbell Curl 30 1x8 35 2x8
6 eggs
whey
6 1/2 rice
1/2 cup veggies (adobong kangkong)
1 quarter chicken leg
1 chicken breast
1 cup sweet potato
Chest day
Bench Press (warm up 100 1x15 paused) 150 1x10 170 1x10 190 1x8 200 1x5
Decline BP 100 1x10 140 1x10 160 1x10
Incline BP 140 3x10
Dips +25 3x10
Incline Dumbbell Flyes 20 1x10 25 1x10 30 1x10
Pull over 50 3x10
Squat (warm up 90 1x10) 140 1x10 160 1x10 180 1x10
Hip thrust 110 3x10
Leg Curl 80 3x10
Standing Calf Raise 160 3x10
Abs
DL (warm up 100 1x10) 170 1x8 190 1x8 210 1x5 230 1x3 250 1x1
Bent Over Row 100 1x10 120 1x10 140 1x10
Pull ups 3x8
Lat Pull Down 110 1x10 120 1x10 130 1x8 140 1x8
Seated One Arm Row 100 3x10
Bent Over Dumbbell Row 80 3x5
Body weight: 165lbs still
Chest Day
BP (warm up 100 1x10) 160 1x10 180 1x8 200 1x5
Decline BP 140 3x10
Incline BP 130 3x10
Incline Dumbbell Press 50 3x10
Seated Machine Flyes 100 3x10
Done
Whey 22g
400g chicken breast 124g
4 eggs 20g