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Nick's Workout Journal [29/7/2013 Time to Bulk!], [ Workout, Nutrition & Tips ] Get Pumped
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TSgannicholas
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 May 19 2013, 10:08 PM
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CHEST/TRICEPS DAY
Breakfast
1 scoop Syntha-6 + oats, 4 whites 3 yellow
22 + 21
43g of Protein
Lunch
Chinese lunch, chicken + prawns + vege + rice
26g of Protein
PreWO
CellucorC4
PostWO
1 scoop Syntha-6, lunch leftover ( chicken )
22 + 30
52g of Protein
Pre-dinner
Beef rice set
43g of Protein
Post-dinner
Beef rice set ( leftover from Pre-dinner )
40g of Protein
Supper
400ml milk
20g of Protein
TOTAL
224g of Protein
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TSgannicholas
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May 20 2013, 11:34 PM
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LEGS DAY Breakfast 4 yellow 3 white + milk and cereal 35 + 20 55g of Protein Brunch 1 scoop Syntha-6 22g of Protein Pre-lunch Egg Mayo Sandwich 5g of Protein Post-lunch 
Pasta Mix + Chicken, has 1 egg and cheese Approx 60g of Protein? PreWO Cellucor C4 PostWO 2 scoop Syntha-6 44g of Protein Dinner Mashed potatoes TOTAL 186g of Protein |
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TSgannicholas
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May 21 2013, 09:39 PM
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SHOULDERS DAY Breakfast Mashed Potatoes, 400ml Milk, 4 yellow 3 whites 35 + 20 + 3 58g of Protein Brunch Mashed Potatoes, 1 scoop Syntha-6 22 + 3 25g of Protein Lunch 'Kus-kus' Salad 2g of Protein Late Lunch 
Shared, ate 2 chicken drumsticks and 2 pork chops 45g of Protein PreWO CellucorC4 PostWO 2 scoop Syntha-6 + 2 slice of wholemeal bread 44 + 9 53g of Protein Supper 2 boiled washed potatoes, brocolli, peanut butter sandwich, 400ml milk 10 + 20 30g of Protein TOTAL 213g of Protein This post has been edited by gannicholas: May 21 2013, 09:44 PM |
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TSgannicholas
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May 24 2013, 01:20 AM
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CHEST DAY
Breakfast
400 ml milk + cereal, 4 whites 3 yellow
20 + 35
55g of Protein
Brunch
1 scoop Syntha-6
22g of Protein
Lunch ( split into 3 meal )
Beef Pasta Mix
70g of Protein
PreWO
CellucorC4
PostWO
2 scoop Syntha-6 + Wholemeal bread
22 + 8
30g of Protein
Dinner ( split into 2 meal )
Nasi Briyani + Beef + Vegetables
65g of Protein
Supper
Peanut Butter Sandwich
12g of Protein
TOTAL
254g of Protein
This post has been edited by gannicholas: May 24 2013, 01:22 AM
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TSgannicholas
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May 24 2013, 01:24 AM
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REST DAY Breakfast 400ml milk + 4 whites 3 yellow + 2 Wholemeal bread 20 + 35 + 8 63g of Protein Brunch 1 scoop Syntha-6 22g of Protein Lunch (Split into 3 meals) Beef Pasta Mix 70g of Protein Dinner 
BBQ Plaza, shared of course Approximately 40g of Protein? Supper Apple Juice TOTAL 195g of Protein This post has been edited by gannicholas: May 24 2013, 01:26 AM |
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TSgannicholas
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May 25 2013, 12:23 AM
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BACK AND BICEPS DAY
Breakfast
1 scoop Syntha-6, 2 boiled potatoes
22g of Protein
Lunch
Vegetarian Lunch. Wesak day.
Approx 18g of Protein from Soy and Tofu?
PreWO
Cellucor C4
PostWO
2 scoop Syntha-6 + 2 Wholemeal bread
50g of Protein
Dinner
Chicken, Rice, Fish
Approx 40g of Protein
Supper
1 scoop Syntha-6 + milk + 2 slice Wholemeal bread
22 + 20 + 8
50g of Protein
TOTAL
190g of Protein
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TSgannicholas
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May 27 2013, 01:14 AM
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CHEST DAY Goodbye, C4. Trying on this. 
Breakfast 4 whites 3 yolk, 2 Wholemeal bread, 400ml milk 21 + 8 + 20 49g of Protein Lunch 
Approx 52g of Protein PreWO 3 caps CreatineFreak PostWO 2 scoop Syntha-6, 2 Wholemeal bread 44 + 8 52g of Protein Dinner Quarter Chicken Rice Approx 48g of Protein Supper Movie night with love Got hungry, so yeah. 
Umm, 20g of Protein?? TOTAL 221g of Protein This post has been edited by gannicholas: May 27 2013, 01:19 AM |
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TSgannicholas
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May 27 2013, 01:20 AM
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ARMS DAY ( Cause i had nothing better to do ) Breakfast 
20 from HL Milk + 8 from Wholemeal Bread + 21 from Eggs + 4 from Tuna Spread 53g of Protein Lunch Chinese Sinchuan Lunch, Family 30g of Protein? Weak. Tea Quarter Chicken + Soy Milk 35 + 7 42g of Protein PreWO 3 caps CreatineFreak PostWO 2 scoop Syntha-6, 2 wholemeal bread 44 + 8 52g of Protein Dinner Typical Asian Dinner, Family Approx 15g of Protein? Weak. Supper Quarter Chicken 30g of Protein TOTAL 222g of Protein This post has been edited by gannicholas: May 27 2013, 01:26 AM |
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TSgannicholas
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May 27 2013, 08:33 PM
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LEGS DAY Breakfast 2 slices of Wholemeal bread, 500ml of milk 25 + 8 33g of Protein Brunch 
Split meal, 90g of Protein? Rice consists of 4 omega 3 eggs PreWO 3 caps CreatineFreak PostWO 1 1/2 scoop ON 100% Whey 36g of Protein Tea Split meal from lunch Dinner Mixed Rice, chicken vege and rice Approx 40g of Protein Supper PB Wholemeal Bread + 300ml Milk 12 + 15 27g of Protein TOTAL 228g of Protein This post has been edited by gannicholas: May 27 2013, 10:57 PM |
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TSgannicholas
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May 29 2013, 12:36 AM
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SHOULDERS DAY Breakfast 4 whites 3 yellow, 300ml milk 35 + 15 50g of Protein Brunch ( Split Meal ) Pasta Mix with Chicken + 3 pork ribs and broccoli Approx 70g of Protein Lunch ( Split Meal from brunch ) Tea Pasta for carbs 3g of Protein from sausage. PreWO 3 caps CreatineFreak PostWO 1 scoop Syntha-6 22g of Protein Dinner 
300g of beef 100g of Protein ( whoops ) TOTAL 245g of Protein |
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TSgannicholas
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May 30 2013, 09:59 PM
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QUOTE(alien9 @ May 29 2013, 12:38 AM) ^how much carbs and fat in that diet? Total calorie? I don't count carbs and fats :/ will work on it after my finals :/ |
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TSgannicholas
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May 30 2013, 10:04 PM
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CHEST DAY Breakfast 3 white 3 yolks, milk + cereal 30 + 20 50g of Protein Lunch Rice Mix, Beef + Vege Approx 60g of Protein PreWO PB Sandwich, 3 caps CreatineFreak 12g of Protein PostWO 2 scoop Syntha-6 44g of Protein Dinner ( Split Meal ) 
Approx 80g of Protein? Supper Split Meal Slept 2 hours after supper. Studyyy! TOTAL 246g of Protein This post has been edited by gannicholas: May 31 2013, 12:35 AM |
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TSgannicholas
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May 30 2013, 10:10 PM
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BACK AND BICEPS DAY Breakfast 3 Whites 3 Yolk, milk, 2 Alice Wholemeal bread 30 + 20 50g of Protein Brunch ( Split Meal ) Pasta Mix, 300g of Beef 100g of Protein Lunch (Split Meal) PreWO 3 caps CreatineFreak PostWO 2 scoop Syntha-6 + 2 slice Wholemeal bread 44 + 8 52g of Protein Dinner 
Approx 40g of Protein TOTAL 242g of Protein This post has been edited by gannicholas: May 31 2013, 12:35 AM |
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TSgannicholas
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Jun 1 2013, 01:21 AM
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LEGS DAY
Breakfast
4 whites 4 yolks, 500ml milk + cereal
40 + 25
75g of Protein
Brunch
1 scoop Syntha-6
22g of Protein
Lunch
Herbal Steam Chicken + Rice
30g of Protein
PreWO
3 caps CreatineFreak
PostWO
2 scoop Syntha-6, 2 slice of bread
44 + 8
52g of Protein
Late Tea
Small portion of Fried Rice
Dinner
Typical asian dinner, consists of pork, chicken and vege
Approx 40g of Protein
Supper
2 slice wholemeal bread
8g of Protein
TOTAL
227g of Protein
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TSgannicholas
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Jun 1 2013, 08:54 PM
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CHEST AND TRICEPS DAY
Bad diet day, damn. Woke up late, ran out of eggs.
Brunch ( Woke up late )
Mixed rice, chicken, vegetables.
Approx 55g of protein.
PreWO
2 slice bread, 3 caps CreatineFreak
8g of Protein
PostWO
2 scoop Syntha-6
44g of Protein
Dinner
Rice, Pork, Vegetables
Approx 30g of Protein.
Supper
500ml milk + 1 scoop Syntha-6
22 + 25
47g of Protein
TOTAL
184g of Protein
This post has been edited by gannicholas: Jun 1 2013, 08:55 PM
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TSgannicholas
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Jun 3 2013, 01:49 AM
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BACK AND BICEPS DAY Breakfast 1 scoop Syntha-6 + Milk 22 + 20 42g of Protein Brunch/Lunch 
Shared 5 people Approx 55g of Protein? Since there were beef. Tea 2 slices of Wholemeal bread 8g of Protein PreWO 3 caps CreatineFreak PostWO 2 scoop Syntha-6, 2 slice Wholemeal bread 44 + 8 52g of Protein Dinner 
At least 75g of Protein? TOTAL 232g of Protein |
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TSgannicholas
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Jun 4 2013, 02:16 AM
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SHOULDERS DAY Breakfast 4 whites 3 yellow, 400ml milk, 2 slices of Wholemeal bread 35 + 20 + 8 63g of Protein Brunch 1 packet Nasi Lemak, 1 serving pasta, fruits Approx 5g of Protein Lunch ( Split Meal ) Potatoes, Vege and Wild Boar Meat Approx 55g of Protein Tea ( Split Meal ) PreWO 3 caps CreatineFreak PostWO 2 scoop Syntha-6, 2 slice Wholemeal bread 44 + 8 52g of Protein Dinner 
1/2 chicken, 3 pork chops Approx 70g of protein? Chicken pretty small though. TOTAL 245g of Protein |
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TSgannicholas
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Jun 6 2013, 02:16 AM
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REST DAY Breakfast 4 whites 3 yolks, milk + oats 35 + 20 55g of Protein Lunch Beef Rice Mix with Vege Approx 60g of Protein Tea Chicken Sandwich Approx 15g of Protein Dinner 
Approx 60g of Protein TOTAL 190g of Protein |
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TSgannicholas
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Jun 6 2013, 02:19 AM
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Back and Biceps Breakfast 4 whites 3 yellow, milk + cereal 35 + 20 55g of Protein Lunch (Split Meal) Homecooked beef pasta mix 60g of Protein Tea ( Split Meal ) PreWO 3 caps CreatineFreak PostWO 2 scoop Syntha-6 + 2 slice Wholemeal bread 44 + 8 52g of Protein Dinner 
Approx 85g of Protein? Total 252g of Protein |
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TSgannicholas
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Jun 7 2013, 02:24 AM
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CHEST DAY Breakfast 4 whites 3 yellow, milk and cereal 35 + 20 55g of Protein Lunch ( Split Meal ) Pasta 3 servings with 200g of beef 60g of Protein Tea ( Split Meal from lunch ) PreWO 3 caps CreatineFreak PostWO 2 scoop Syntha-6, 2 slice Wholemeal bread 44 + 8 52g of Protein Dinner 3 clean oven baked pork ribs Roughly 20g of Protein Supper 
8 meatballs, 1 beef burger ( 1 patty ) Shizzznitzzzz! Approx 50g of Protein? Since its processed food. Well they claim that its homemade but it tastes like processed food. Lol. Total 237g of Protein |
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