Nick's Workout Journal



DETAILS


13th of May 2013.


29th of May 2013.


28th of June 2013
(End of Bulking Period)


23rd of July 2014


MEAL & DIETARY
Protein Intake = 160g - 250g of Protein
Carbs Intake = Currently studying.

WORKOUT ROUTINE
What I'm currently doing [1st of September 2013]
Week 1
Monday - Back (Close Grip), Biceps, Traps,
12 reps, 10 reps, 8 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Tuesday - Chest (Press), Triceps, Abs
12 reps, 10 reps, 8 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Wednesday - Legs (Gluteus), Shoulders (Anterior Deltoid), Calves
12 reps, 10 reps, 8 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Thursday - Back (Wide Grip), Biceps, Traps
12 reps, 14 reps, 16 reps. 15 minutes cardio.
Friday - Rest
Saturday - Chest (Flys), Triceps, Abs
12 reps, 14 reps, 16 reps. 15 minutes cardio.
Sunday – Legs (Hamstrings, Quads), Shoulders (Middle Deltoid), Calves
12 reps, 14 reps, 16 reps. 15 minutes cardio.

Week 2
Monday - Back (Close Grip), Biceps, Traps,
8 reps, 7 reps, 6 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Tuesday - Chest (Press), Triceps, Abs
8 reps, 7 reps, 6 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Wednesday - Legs (Gluteus), Shoulders (Anterior Deltoid), Calves
8 reps, 7 reps, 6 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Thursday - Back (Wide Grip), Biceps, Traps
16 reps, 18 reps, 20 reps. 15 minutes cardio.
Friday - Rest
Saturday - Chest (Flys), Triceps, Abs
16 reps, 18 reps, 20 reps. 15 minutes cardio.
Sunday – Legs (Hamstrings, Quads), Shoulders (Middle Deltoid), Calves
16 reps, 18 reps, 20 reps. 15 minutes cardio.

Week 3
Monday - Back (Close Grip), Biceps, Traps,
6 reps, 4 reps, 3 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Tuesday - Chest (Press), Triceps, Abs
6 reps, 4 reps, 3 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Wednesday - Legs (Gluteus), Shoulders (Anterior Deltoid), Calves
6 reps, 4 reps, 3 reps, dropset. 20 minutes cardio or 12 minutes HIIT.
Thursday - Back (Wide Grip), Biceps, Traps
20 reps, 24 reps, 28 reps. 15 minutes cardio.
Friday - Rest
Saturday - Chest (Flys), Triceps, Abs
20 reps, 24 reps, 28 reps. 15 minutes cardio.
Sunday – Legs (Hamstrings, Quads), Shoulders (Middle Deltoid), Calves
20 reps, 24 reps, 28 reps. 15 minutes cardio.

REPEAT until satisfied

What I'm currently doing [1st of October 2013]
http://www.bodybuilding.com/fun/big-man-on...o-the-iron.html


WHAT I'VE LEARNED ( From Seniors, Personal Trainers, Competitors and Bodybuilders ) ( May not be 100% correct )
Bulking
1. Consume alot of carbs ( Wholemeal, Pasta, Wholegrain )
2. Creatine 30 minutes before workout.
3. 3 sets, 14, 12, 8 reps. Increase weight each set, a good weight gap. Example, Dumbbell Press - 1st set 18kgs,2nd set 22kgs,3rd set 28kgs.
4. http://www.youtube.com/watch?v=y86TYYpaMoA Dorain Yates
5. Sleep at least 7-8 hours per day
6. Manage your protein intake, 1 x ( body weight in pounds ) = min protein intake, 1.5 x ( body weight in pounds ) = max protein intake
7. 7-8 hours of sleep.

Cutting
1. Glutamine and Amino Acid ( BCAA ) to sustain muscles, Amino Acids pre and post workout.
2. Workout Routine same as bulking. ( depending on your program )
3. Try to consume meals every two-three hours.
4. Cardio at least 20-30 minutes ( depending on your program )
5. Cut on carbs, or maybe no carbs at night. If carbs, wholegrains is your friend.
6. Fish Oil after Breakfast, Lunch and Before Bed.
7. 7-8 hours of sleep.

This post has been edited by gannicholas: Sep 30 2013, 07:47 PM

1/5/2013
BACK/BICEPS/DEADLIFTS DAY

No Deadlifts due to lower back injury, damn!

Breakfast
4 whites 3 yolk + 1 scoop 100% ON and Milk + 2 slice peanut butter sandwich whole meal bread
35 + ( 24 + 12 ) + 8
79g of Protein

Tea, yes i skipped lunch due to alot of work. Damn.
Plan B's Lamb Pasta, so little meat!
9g of Protein i guess? Damn!

PreWO
Cellucor C4

PostWO
2 scoop ON 100%
48g of Protein

Dinner skipped, ended workout at 9

Supper
10 batang beef satay, need my protein.
30g of Protein

Total
166g of Protein

This post has been edited by gannicholas: Jul 3 2013, 01:47 AM

2/5/2013
CHEST DAY

Breakfast
1 scoop ON 100%, 1/2 carton of milk, oats
24 + 25 + 2
51g of Protein

Brunch
Noodles
Approx 2g of Protein

Lunch
Mixed Rice. Rice, Vegetables and two chicken dishes
Approx 18g of Protein

Dinner (7pm) Schedule out due to stupid college.
Peanut Butter Sandwich, 1/2 Carton Milk.
30g of Protein

PreWO
Cellucor C4

PostWO
2 scoop ON 100%
48g of Protein

Supper
2 Yolk 2 Whites, Egg
20g of protein

TOTAL 169g of Protein

This post has been edited by gannicholas: May 3 2013, 12:59 AM

Thanks bro'

3/4/2013
REST DAY

Breakfast
3 whites 3 yolks, 1 scoop ON 100% with milk, whole meal bread.
30 + 24 + 25
79g of Protein

Lunch
Mixed Rice. Potatoes + Long Beans + 3 Piece Chicken
Approx 22g of Protein?

Dinner
Homecooked, vegetables and fish
Approx 12g of protein

Pre-supper
200ml Apple Cider

Supper
1 scoop 100% ON
24g of Protein

TOTAL
137g of Protein

4/5/2013
BACK AND BICEPS DAY

Breakfast
4 white 3 yellow, 1 scoop 100% ON + Milk
21 + 24 + 25
70g of Protein

Lunch
Mixed Rice, rice + long beans + half chicken
32g of Protein

PreWO
Cellucor C4

PostWO
2 scoop 100% ON
48g of Protein

Dinner
1/2 Nando's Chicken with Chips and Grilled Vegetables
30g of Protein

TOTAL
180g of Protein

This post has been edited by gannicholas: May 5 2013, 12:43 AM

5/5/2013
CHEST DAY

Breakfast

4 whites 3 yolk, 1 scoop 100% ON, peanut butter sandwich
21 + ( 24 + 25 ) + 5
75g of Protein

Lunch

Approximately 15g of Protein?

PreWO
Cellucor C4

PostWO
2 scoop 100% ON
48g of Protein

Dinner
1/2 whole chicken, steamed, vegetables and brown rice
Around 40g of Protein i guess?

Supper
Fruits

TOTAL
188g of Protein

This post has been edited by gannicholas: May 5 2013, 09:56 PM

6/5/2013
LEGS DAY

Breakfast
1 scoop 100% ON + milk, 4 whites 3 yolk with cheese, whole meal bread
24 + 20 + 21 + 3
68g of Protein

Lunch

Approx 30g of Protein? Meal was shared, of course.

Tea
MCDONALD'S MCFLURRYYYY

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Pre-dinner
Steamed chicken breast
20g of Protein

Post-dinner
Mee Goreng Mamak Ayam
15g of Protein

TOTAL
147g of protein

This post has been edited by gannicholas: May 7 2013, 01:52 AM

7/5/2013
SHOULDERS DAY

Breakfast
1 scoop 100% ON, 4 whites 3 yolks, 3 slice wholemeal bread
24 + 35 + 5
64g of Protein

Lunch
Face-to-Face Sarawak Noodles + 3 whites 3 yolks
Approx 30g of protein?

Tea
Potato Salad
1g of Protein?

Late Tea
Mixed Salad

Early Dinner
Steamed Chicken Whole Leg
15g of Protein

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Dinner
Steamed Chicken Whole Leg + Salad
15g of Protein

Supper
1/2 scoop 100% ON + Yoghurt
18g of Protein

TOTAL
167g of Protein

8/5/2013
BACK AND BICEPS DAY
After taking a break from dead lifting due to lower back injured for two weeks, finally manage to deadlift 180lbs on plates.

Breakfast
4 white 3 yolk , 1 scoop 100% ON
24 + 35
59g of Protein

Brunch

200g of Lean Beef, meal divided brunch and lunch
30g of Protein

Lunch
(Brunch)
30g of Protein

Tea
400ml LF Milk + Peanut Butter Sandwich
20 + 8
28g of Protein

PreWO
Cellucor C4

PostWO
1 scoop 100% ON + Wholemeal Bread
24g of Protein

Dinner

Bacon-Wrapped Ribs!
25g of Protein?

Total
196g of Protein

9/5/2013
CHEST DAY

Breakfast
1 scoop 100% ON + milk
50g of Protein

Brunch

Pasta Bacon Mix + 4 whites 4 yolk
43g of Protein

Lunch
Subway Roasted Chicken Sandwich
18g of Protein?

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Early Dinner + Late Dinner

70g of Protein, 200g of Lean Beef

TOTAL
205g of Protein

This post has been edited by gannicholas: May 9 2013, 08:39 PM

REST DAY

Breakfast
1 scoop 100% ON + Milk
50g of Protein

Brunch
3 white 3 yolks
30g of Protein

Lunch
Chicken Pasta Mix
Roughly 20g of Protein

Tea
500ml Milk
25g of Protein

Dinner
Typical Asian Dinner
Around 12g of Protein

Supper
Oatmeal Cookies

TOTAL
137g of Protein

CHEST DAY

New stack!

Breakfast
1 scoop 100% ON + Milk
24 + 25
49g of Protein

Brunch
Quarter Chicken Rice
26g of Protein

Lunch

Yeap. Cheat day.
Club Sandwich, Duck Confit Pasta. Meal was shared
Approx 20g of Protein?

PreWO
Energy Bar, Milk.
5 + 10
15g of Protein

PostWO
2 scoop 100% ON
48g of Protein

Dinner/Supper

Quarter Grilled Chicken
30g of Protein

TOTAL
188g of Protein

BACK/BICEPS DAY

Breakfast
1 scoop 100% ON + Milk
50g of Protein

Lunch
Mother's Day Dim Sum Chinese Lunch
Approx..... 25g of Protein?

PreWO
9 Pieces Sushi Set ( 1 hour before workout )
9g of Protein

PostWO
2 scoop 100% ON
48g of Protein

Dinner
Mixed Rice, alot of Beef
60g of Protein

TOTAL
192g of Protein

LEGS DAY
Dont know whether isit true or not, after hearing news about our body capable enough to consume 50g per meal, i decided to split.

Breakfast
4 whites 3 yolk + 400ml milk
35 + 20
55g of Protein

Brunch
1 scoop 100% ON
24g of Protein

Lunch + Tea

Split meal, spent 3 hours eating. Lol.
88g of Protein i guess? Quarter chicken rice, chicken drumstick, chicken glizzard and lover, 4 eggs, pork

PreWO
Decided to take a break on creatine.

PostWO
1 scoop 100% ON + Wholemeal bread
24g of Protein

Dinner
Whole Chicken Leg, oven baked BBQ sauce bauss!
25g of Protein

TOTAL
216g of Protein

SHOULDERS DAY

Breakfast
4 whites 3 yolk, 400ml milk, 2 slice of Wholemeal bread, 4 caps of fishoil
55g of Protein

Brunch
1 scoop 100% ON
24g of Protein

Lunch
Grilled chicken chop with potatoes
24g of protein?

Brunch

Carbs lock n' loaded! 2 servings of wantan noodles + wantan
8g of Protein?

PreWO
Cellucor C4

PostWO
1 scoop 100% ON
24g of Protein

Dinner

Fettuccine Carbonara Vegetable Mix accompanied by 200g of BBQ lean beef steak
72g of Protein

Supper (1AM)
Hungry, stayed up doing assignments.
1 scoop Syntha-6
22g of Protein

TOTAL
229g of Protein

This post has been edited by gannicholas: May 15 2013, 12:56 AM

BACK/BICEPS/DEADLIFTS DAY

Breakfast
300ml milk, 4 whites 4 yolks
40 + 15
55g of Protein

Brunch
Aglio Olio Pasta + 1 Sausage, 1 serving
1 scoop Syntha-6
25g of Protein

Lunch
Aglio Olio Pasta + 1 Sausage, 2 servings + 1 cup of watermelon
6g of Protein

Tea
VSoy Multigrain
12g of Protein

Late Tea
1 slice of Wholemeal bread, 500ml milk
19g of Protein

PreWO
Promax Energy Bar, feeling tired as hell had 4 hours of sleep last night, Cellucor C4
5g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner
Whole Chicken Leg + Fetuccine 1 serving + 1 yolk 1 white
34g of Protein

Supper
300ml LF Milk + Peanut Butter
23g of Protein

TOTAL
223g of Protein

This post has been edited by gannicholas: May 15 2013, 11:14 PM

CHEST/TRICEPS DAY

SLEEP - 8 hours
Breakfast
400ml Milk + Cereal, 4 whites 3 yolk
24 + 35
59g of Protein

Lunch + Late Tea

Linguine Beef Pasta Mix, bring in the carbs! ( split meal ) 270grams of beef
Lunch = 45g of Protein, Late Tea = 45g of Protein
Total 90g of Protein

Night workout!

PreWO
Promax Energy Bar
CellucorC4
5g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Supper
Steam Chicken + Brocolli
34g of Protein

TOTAL
232g of Protein

This post has been edited by gannicholas: May 16 2013, 10:18 PM

SHOULDERS CALVES SQUATS ABS DAY ( Nothing to do )
Ran out of eggs and milk


Breakfast
1 scoop Syntha-6 + 2 whites 2 yolks + peanut butter sandwich
22 + 20 + 10
52g of Protein

Brunch

1 scoop Syntha-6 + Dymatize Protein Bar
22 + 30
52g of Protein

Lunch

All Day Breakfast @ Antipodean
Approx 25g of Protein?

PreWO
Promax Energy Bar
Cellucor C4
5g of Protein

PostWO
1 scoop Syntha-6 + Wholemeal Bread
22 + 3
25g of Protein

Dinner (10pm)

Pork Chops
Approx 30g

TOTAL
189g of Protein

This post has been edited by gannicholas: May 17 2013, 11:01 PM

BACK AND BICEPS DAY

Breakfast
1 scoop Syntha-6 + Milk
22 + 18
40g of Protein

Brunch ( 30 minutes later )
Chicken rice quarter chicken, soy milk
30 + 10
40g of Protein

PreWO
1 1/2 bowls of fried rice ( olive oil ) mix 4 whole eggs
28g of Protein

PostWO
2 scoop Syntha-6
44g of Protein

Dinner

Pork Pork Pork! Shared 3 people.
Approx 50g of Protein?

Supper
Yes, supper. Lol.


TOTAL
202g of Protein

This post has been edited by gannicholas: May 19 2013, 12:15 PM