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My Log and Journey to Bodybuilding (Unsponsored)

CoachCabo said:
The question would then be: What happened to your planned Meal 4?

Even restricting calories, my new clients think I give them too much food at first. They have difficulty eating all six meals.
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Yeah that’s why I had to finish the meal later. I am on a deficit and still struggling to finish eating everything.

Meal 3 quantity wise was enough for meal 3 and 4. I still basically hit my macro and calorie window. The idea is to eat 6 times a day and be near my intake numbers.
 
Jbswole40 said:
Just a dumb joke sorry..
But I do agree w others..more whole foods...I pick a few different proteins , rice , potatoes,fruits etc..Just find what works best for you and u digest well.
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Honestly hitting my macros and calories was easy till everyone told me to start eating more Whole Foods. Now it’s only getting harder and harder.

All the items I got qualifies as Whole Foods except the protein shake if you search them up. But now I have to find new replacements I guess. I’m just really confused because I literally see pros eating the same stuff I do.

Also I eat all the foods you listed
 
mabacherlijr said:
Honestly hitting my macros and calories was easy till everyone told me to start eating more Whole Foods. Now it’s only getting harder and harder.

All the items I got qualifies as Whole Foods except the protein shake if you search them up. But now I have to find new replacements I guess. I’m just really confused because I literally see pros eating the same stuff I do.

Also I eat all the foods you listed
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You don't have a quarter of the genetics a pro does brother. Neither do I so I have to eat rice, potatos, oatmeal, lean meats, avocado and nut butter to look half way decent. I remember watching a pro smack down a stack of pancakes with him saying " i do this 2 times a week after a hard training day" I tried it. All I got was fat.

Get a coach as other have suggested.
 
tbda said:
You don't have a quarter of the genetics a pro does brother. Neither do I so I have to eat rice, potatos, oatmeal, lean meats, avocado and nut butter to look half way decent. I remember watching a pro smack down a stack of pancakes with him saying " i do this 2 times a week after a hard training day" I tried it. All I got was fat.

Get a coach as other have suggested.
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I appreciate the feedback 👍
 
Week 9 day 3
Forgot to drop the update last night after workout so updating this morning.

No pin today ( EOD )

-M1- 80 Grams old fashioned oats, protein shake with creatine
-M2- Banana
-M3- 158 grams rice, 100 grams chicken thigh
-M4- protein yogurt
-M5- 100 grams chicken thigh
-M6- 158 grams rice, 100 grams chicken thigh
-M7- 100 grams chicken thigh, 100 grams rice

Calorie Intake:2234 (2300 deficit target )

Macros: 66.5 fat/206 carb/203 protein

( I know thigh isn’t as good as breast, but I had a lot of it that needed to be used. Also if you haven’t noticed I have never eaten a lot of vegetables )

Rest day

( took my daughter to the park to play )

Steps in the day: 14,059
 
Week 9 day 4
Note: I forgot I had a bunch of appointments setup today and didn’t meal prep. I had to eat breakfast real fast then just grab some snacks to take with me. I try my hardest to NOT eat fast food or restaurant food.

No pin today ( EOD )

-M1- 80 grams old fashioned oats, protein shake with creatine

-M2- cheese stick, protein bar

-M3- apple

-M4- 150 grams bottom round steak, 150 grams rice, 59 grams Peruvian beans, 20 grams avocado

-M5- 150 grams bottom round steak

-M6- 150 grams bottom round steak, 59 grams Peruvian beans, 20 grams avocado

-M7- protein shake ( this was only done for a late night snack because I wanted something chocolate and I really like my protein shake mix. Plus it’s only 130 calories)

Calorie Intake: 2301 (2300 deficit target )

Macros: 53 fat/ 229 carb/ 227 protein

Workout
  • Incline press - 6 sets/ 12 reps
  • Flat press - 6 sets/ 12 reps
  • Lat pull down- 6 sets/ 12 reps
  • Row machine - 6 sets/ 12 reps
  • 6% Incline walk at 3.5 MPH, for 3.3 miles. The last 10 mins I did 7% incline
Steps in the day: 14,265
 

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Just a thought. Remove the "snacks" and spread out your meals so each one has protein, carbs, etc. If you have to add a meal, that's fine.
 
First off its awesome that you're busting you're busting your ass and being consistent.

I don't want to get you even more confused so I'll offer help but you're not obligated to take it or use it.

There's nothing wrong with a quality protein shake. It is food. Consistency is what's most important.

You're on testosterone you do not need many fats. To keep it simple fats serve 3 main functions.
Digestion, hormones, and brain function.
Nobody is fat deficient except a bodybuilder on stage.

You need around 2g of dha and 1g of epa and a total of about 5to6g per meal for Digestion and nutrient absorption.
Dha is the fatty tissue that is most of your brain.
Also most guys health markers on gear look much better on lower fat.

Only count protein from animal sources.

Low fat Greek yogurt, protein isolate, chicken breast or tenderloin, ground turkey breast, 96/4 beef, white fish.

Carbs:
Fruit, rice, oats, cream of rice, cream of wheat, sour dough bread, low fat cereal.

Fats (if youre eating enough whole food then you'll only need to add efas) if not evoo, avocado, nuts, omega 3.

Make sure you're drinking atleast 1 gallon of water a day with pink sea salt.
Salt everything it is your friend.
Atleast 3to4 grams of sodium per day. Salt isnt completely sodium it's around 500mg for a quarter of a top.

Keep most of your carbs around pre/intra and post workout.

Around 1.25g of protein per lb and 2g of carbs per lb and fill in the rest with fats.
I'd lower the carbs to .5g per lb on nontraining days.
Don't worry about the scale.
Take measurements and pictures and pay attention to performance in the gym.
Body composition and gym performance are the best metrics.
Your goal is to lose fat and gain muscle not lose weight. Weight loss could be a possible side effect.

Ive got some thoughts on the training but I don't want to hammer you with too much.

Anyway good fucking job so far
 
Meetketchup said:
Just a thought. Remove the "snacks" and spread out your meals so each one has protein, carbs, etc. If you have to add a meal, that's fine.
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Didn’t have time to meal prep the first half of the day. It was protein snacks or nothing. I’ve been trying to reduce them
 
Get Shredded!
D3vilson said:
First off its awesome that you're busting you're busting your ass and being consistent.

I don't want to get you even more confused so I'll offer help but you're not obligated to take it or use it.

There's nothing wrong with a quality protein shake. It is food. Consistency is what's most important.

You're on testosterone you do not need many fats. To keep it simple fats serve 3 main functions.
Digestion, hormones, and brain function.
Nobody is fat deficient except a bodybuilder on stage.

You need around 2g of dha and 1g of epa and a total of about 5to6g per meal for Digestion and nutrient absorption.
Dha is the fatty tissue that is most of your brain.
Also most guys health markers on gear look much better on lower fat.

Only count protein from animal sources.

Low fat Greek yogurt, protein isolate, chicken breast or tenderloin, ground turkey breast, 96/4 beef, white fish.

Carbs:
Fruit, rice, oats, cream of rice, cream of wheat, sour dough bread, low fat cereal.

Fats (if youre eating enough whole food then you'll only need to add efas) if not evoo, avocado, nuts, omega 3.

Make sure you're drinking atleast 1 gallon of water a day with pink sea salt.
Salt everything it is your friend.
Atleast 3to4 grams of sodium per day. Salt isnt completely sodium it's around 500mg for a quarter of a top.

Keep most of your carbs around pre/intra and post workout.

Around 1.25g of protein per lb and 2g of carbs per lb and fill in the rest with fats.
I'd lower the carbs to .5g per lb on nontraining days.
Don't worry about the scale.
Take measurements and pictures and pay attention to performance in the gym.
Body composition and gym performance are the best metrics.
Your goal is to lose fat and gain muscle not lose weight. Weight loss could be a possible side effect.

Ive got some thoughts on the training but I don't want to hammer you with too much.

Anyway good fucking job so far
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Appreciate the information and feedback. This is the first time I was told to only count animal protein. I’ll have to look into this and possibly try it.

Pink Himalayan salt is in my diet. Probably too much of it.

I eat meals before my workout, I use pre workout and intra workout ( I do not count the macros they provide )and eat after my workout.

I workout late nights after the day is over because of life circumstances.

I’ve been really happy with my body composition, muscle gains and strength gains.

I am open to learning and advice.
 
mabacherlijr said:
Appreciate the information and feedback. This is the first time I was told to only count animal protein. I’ll have to look into this and possibly try it.

Pink Himalayan salt is in my diet. Probably too much of it.

I eat meals before my workout, I use pre workout and intra workout ( I do not count the macros they provide )and eat after my workout.

I workout late nights after the day is over because of life circumstances.

I’ve been really happy with my body composition, muscle gains and strength gains.

I am open to learning and advice.
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This dudes poor head is spinning from all the different opinions. lol

Counting your total protein intake AND animal sources are both good ideas. Important to know both. You can really rack up non animal proteins which equate to calories and should know by how much. There is no right or wrong way. DO what works for you.
 
Meetketchup said:
This dudes poor head is spinning from all the different opinions. lol

Counting your total protein intake AND animal sources are both good ideas. Important to know both. You can really rack up non animal proteins which equate to calories and should know by how much. There is no right or wrong way. DO what works for you.
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I’ll be 100%.

I’ve only made 2 changes sense coming to these forums based off recommendations.

I stopped eating so much protein bars and protein yogurt and I reduced my fat intake.

But I have been sticking to what Samson told me, and just listening to everyones opinion and advice. I’m honestly about to go back to what Samson told me. It’s what works best for me.
 
mabacherlijr said:
I’ll be 100%.

I’ve only made 2 changes sense coming to these forums based off recommendations.

I stopped eating so much protein bars and protein yogurt and I reduced my fat intake.

But I have been sticking to what Samson told me, and just listening to everyones opinion and advice. I’m honestly about to go back to what Samson told me. It’s what works best for me.
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Sounds good, but who da fook is Samson? :)
 
tbda said:
Bros got a private number for the new Mr. O
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Na, actually you can reach out to a lot of these guys pretty easily. They are pretty nice and don’t mind sharing. Most of the bodybuilding community is like that off camera. Some of the best people I have ever met or spoken to.
 
Lol.
I’m doing this for me. Not anyone else. Again, appreciate anyone who wants to give advice and opinions so I can learn.

Eventually I’ll have to change what I am doing when I hit a wall or plateau. So later on, all information will be considered.

I’ll keep posting updates. I don’t mind being the joke to a few people here. Doesn’t change anything.
 
Week 9 day 5

Note: My family insisted I had a cheat day for the first time in 9 weeks and 4 days. So todays food choices maybe way off and the same with calories and macros. I also was allowed to go to bed early and get some extra sleep which was extra nice.

-M1- Protein shake ( I just do this with creatine every morning ), 2 large whole eggs , 2 slices wheat bread, 200 grams of red skinned potatoes,
-M2- smoothie ( spinach, banana, strawberry, low fat yogurt )
-M3- Double 1/4 pounder chili cheese burger and chili cheese fries from Tommys Burger.
( It’s what the family wanted and I do like it. I felt bad for breaking my diet afterwards though )

Note: M3 made me super full. I didn’t eat for the rest of the day.

Calorie intake: 2921 but I will say 3300 to account for anything extra or over proportion. I will use this later as excess calories to burn by adding in a little more incline walking. (Deficit target: 2300 )

Macros: 122 fat/334 carbs/ 118 protein

After adding the macros up, I probably won’t be doing cheat days very often. This disappointed me. Feel like it wasn’t worth it.

Workout
  • side lateral raise - 6 sets/ 12 reps
  • front Lateral raises - 6 sets/ 12 reps
  • seated Cable Should Press- 6 sets/ 12 reps
  • bicep curl - 6 sets/ 12 reps
  • tricep extension - 6 sets/ 12
    reps
( left the gym early so I didn’t incline walk )

Steps in the day: 6886

Because I went to bed early I posted this update the following morning. But I woke up extremely hungry like I’m starving to death, which is very unusual for me. Time to get back on track.

I actually write most of this down in a journal but I also like to record it here for backup and to share the journey and experience.
 
mabacherlijr said:
Note: My family insisted I had a cheat day for the first time in 9 weeks and 4 days.
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A cheat meal, I totally get it especially with family out to dinner or special occasion. but a cheat "day?" Not such much. You can do some serious damage in a day, while 1 meal is just a small part of the week. Just my opinion. :)
 
mabacherlijr said:
Week 9 day 5

Note: My family insisted I had a cheat day for the first time in 9 weeks and 4 days. So todays food choices maybe way off and the same with calories and macros. I also was allowed to go to bed early and get some extra sleep which was extra nice.

-M1- Protein shake ( I just do this with creatine every morning ), 2 large whole eggs , 2 slices wheat bread, 200 grams of red skinned potatoes,
-M2- smoothie ( spinach, banana, strawberry, low fat yogurt )
-M3- Double 1/4 pounder chili cheese burger and chili cheese fries from Tommys Burger.
( It’s what the family wanted and I do like it. I felt bad for breaking my diet afterwards though )

Note: M3 made me super full. I didn’t eat for the rest of the day.

Calorie intake: 2921 but I will say 3300 to account for anything extra or over proportion. I will use this later as excess calories to burn by adding in a little more incline walking. (Deficit target: 2300 )

Macros: 122 fat/334 carbs/ 118 protein

After adding the macros up, I probably won’t be doing cheat days very often. This disappointed me. Feel like it wasn’t worth it.

Workout
  • side lateral raise - 6 sets/ 12 reps
  • front Lateral raises - 6 sets/ 12 reps
  • seated Cable Should Press- 6 sets/ 12 reps
  • bicep curl - 6 sets/ 12 reps
  • tricep extension - 6 sets/ 12
    reps
( left the gym early so I didn’t incline walk )

Steps in the day: 6886

Because I went to bed early I posted this update the following morning. But I woke up extremely hungry like I’m starving to death, which is very unusual for me. Time to get back on track.

I actually write most of this down in a journal but I also like to record it here for backup and to share the journey and experience.
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Forgot to add it was Pin day ( EOD )
100mg Test E from SB Labs

I switched to SB Labs during week 9
 
I also noticed on my log here I updated Week 9 day 3 wrong. It was pin day. The first SB Labs pin. I just wrote it wrong from trying to copy and paste to save time from writing the beginning part.

I have medication alarms and calendar reminders set on my phone, plus my hand written daily log.
 
I had clients doing a cheat meal of a 2 guys burger, fries and a Crumbl cookie.
They figured out after months of eating this that the “cheat meal” was 3,000 calories.
More than his daily intake and double her’s, more or less.
Nothing wrong with a cheat meal, but it can just be something off plan, not a smorgasbord of unhealthy shit.

Everything has a cost. Everything.
 
CoachCabo said:
I had clients doing a cheat meal of a 2 guys burger, fries and a Crumbl cookie.
They figured out after months of eating this that the “cheat meal” was 3,000 calories.
More than his daily intake and double her’s, more or less.
Nothing wrong with a cheat meal, but it can just be something off plan, not a smorgasbord of unhealthy shit.

Everything has a cost. Everything.
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This I can agree with.
I am glad I paid attention as I don’t think I’ll be doing it again or so badly.

I can see why I was told being consistent in diet, training and macros is key.
 
mabacherlijr said:
This I can agree with.
I am glad I paid attention as I don’t think I’ll be doing it again or so badly.

I can see why I was told being consistent in diet, training and macros is key.
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You will know you have made a permanent change in lifestyle when you eat something like that and you are disgusted with yourself and the meal makes you physically ill.

I don’t bloat up post show because I can’t stand the shitty feeling of being stuffed with crappy food.
Maybe some donuts and coffee the morning after but even those sit in my stomach all day, burping that crap up all day too.
Zero desire for it.
 
CoachCabo said:
You will know you have made a permanent change in lifestyle when you eat something like that and you are disgusted with yourself and the meal makes you physically ill.

I don’t bloat up post show because I can’t stand the shitty feeling of being stuffed with crappy food.
Maybe some donuts and coffee the morning after but even those sit in my stomach all day, burping that crap up all day too.
Zero desire for it.
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I’ll be honest. I don’t crave fast food or anything really. I just try to join the family.

I did enjoy eating it as in taste. But I felt really bad that I had ate such crappy food and fell off my diet. It did sit in my gut like a rock afterwards and I didn’t enjoy that part.
 
mabacherlijr said:
I’ll be honest. I don’t crave fast food or anything really. I just try to join the family.

I did enjoy eating it as in taste. But I felt really bad that I had ate such crappy food and fell off my diet. It did sit in my gut like a rock afterwards and I didn’t enjoy that part.
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Over time you learn to fit in just enough food flexibility for family time, events, etc.

You know what you're doing. Coach and I just reiterating it. :)
 

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