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Progress & Goals
150.5 Lbs.
LEAN BODY MASS
20.5 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Train hard, Eat right, Stay consistent and Sleep well.
'You can't climb the ladder of success with your hands in your pockets' ~Arnie.
My Nutrition Program View My Full Nutrition Program
Currently on a clean bulk 3000 cals +
A Typical Day of Eating for me:
Breakfast Calories Carbs Fat Protein Fiber Sat Fat Optimum Nutrition - Gold Standard Whey Protein Chocolate , 2 Rounded Scoop (30.4g) 240 6 2 48 0 1 Tesco - Smooth Peanut Butter, 1 Tablespoon 95 2 8 4 0 1 Generic - Bannana Small, 1 medium ( 7"- 8") 55 28 1 0 3 1 Tesco - Skimmed Milk, 400 ml 140 20 0 14 0 0 Tesco Finest - Scottish Porridge Oats 50g, 45 g 162 27 4 5 4 1 Kellogg's - Nutrigrain Elevenses Choc Chip Bakes, 45 g Bar 182 30 6 2 1 2 http://www.myfitnesspal.com/food/add_to_diary?date=2013-02-20&meal=0 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_0 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_0 874 113 21 73 8 6
Lunch Tesco - Potato Waffles, 1 Waffle (45g) 85 9 4 1 1 1 Hellmans - Light Mayonaise 488ml (16.5 Fl oz), 14 g (1 tbsp) 35 1 4 0 0 1 Colman's - Tuna Pasta Bake (285g Portion), 285 g 436 66 13 31 3 6 Hovis - Brown Bread - 100% Whole Grain, 2 slice 128 24 2 4 0 0 Generic - Cheddar Grated Cheese - 25g, 25 g 121 0 9 7 0 6 Tesco - Baked Beans In Tomato Sauce (420g Tin), 210 g 165 30 1 9 9 0 Tesco - Potato Waffles, 1 Waffle (45g) 85 9 4 1 1 1 Lurpak - Slightly Salted Spreadable Butter, 10 g 72 0 8 0 0 4 Generic - Egg - 2 Eggs Scrambled In Microwave With Skim Milk, 1 cup cooked 211 2 14 20 0 4 Jordans - Country Crisp - Strawberries, 45 g 252 35 9 7 3 3 http://www.myfitnesspal.com/food/add_to_diary?date=2013-02-20&meal=1 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_1 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_1 1,590 176 68 80 17 26
Dinner Tesco - Skimmed Milk, 300 ml 105 15 0 10 0 0 Optimum Nutrition - Gold Standard 100% Casein Protein Creamy Vanilla, 32 g 114 3 1 24 0 0 Danone Activia - Peach Fat Free Yoghurt 125 g Pot, 125 g 74 12 0 6 1 0 Chicken - Breast, meat only, cooked, roasted, 100 g 165 0 4 31 0 1 Tesco - Mushroom Stir Fry Veg, 177.5 g 57 0 0 0 0 0 Sharwoods - Black Bean Stir Fry Sauce, 73.13 g 46 10 0 2 0 0 Amoy Straight to Wok - Medium Noodles , 120 g sachet 192 37 2 6 3 0 http://www.myfitnesspal.com/food/add_to_diary?date=2013-02-20&meal=2 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_2 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_2 753 77 7 79 4 1
Snacks Tesco - Multivitamins + Iron, 1 Tablet 5 0 0 0 0 0 Tesco - High Strength Cod Liver Oil 1000mg, 1000 mg 10 0 0 0 0 0 http://www.myfitnesspal.com/food/add_to_diary?date=2013-02-20&meal=3 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_3 http://www.myfitnesspal.com/food/diary/Ashlaar?date=2013-02-20#quick_tools_3 15 0 0 0 0 0
Totals 3,232 366 96 232 29 33 Your Daily Goal 2,954 406 98 111 34 33 Remaining -278 40 2 -121 5 0 Calories Carbs Fat Protein Fiber Sat Fat
My Supplement Program View My Full Supplement Program
Supplements aren't everything but they do help. Without hard work, consistency and a solid diet they will be useless.
I try to keep my supplementation simple.
~Morning: 1 scoop of Optimum Nutrition Gold Standard 100% Whey.
~Post workout: 1 scoop of Optimum Nutrition Gold Standard 100% Whey.
5mg of ON's Creatine monohydrate.
~With last meal: Fish oil & Multi Vitamin tablet.
~Bed time: 1 scoop of Optimum Nutrition Casein.
My Motivation Program View My Full Motivation Program
The progress in the mirror is all the motivation i need.
GoldstandardAsh 82lb Dumbells went up easy today for 8 solid reps going to take on the 88lb'ers next week! Motivated above & beyond!
May 21, 2013 | LikeGoldstandardAsh updated his weight from 170 Lbs. to 171 Lbs., a 1 Lb. gain in 10 days.
May 20, 2013 | Like
GoldstandardAsh measured his chest at 39.7 in., a gain of 0.2 in. in 30 days and measured 2 other body parts.
May 19, 2013GoldstandardAsh PB on incline dumbbell press today!! 154lbs for 6 nice reps, progress feels amazing!
May 14, 2013 | LikeGoldstandardAsh measured his arms at 13.8 in., a gain of 0.1 in. in 30 days and measured 3 other body parts.
May 11, 2013
GoldstandardAsh Its the end of a good week, I hope everyone's been training insane cause no one wants to stay the same!
May 10, 2013 | LikeGoldstandardAsh updated his weight from 169 Lbs. to 170 Lbs., a 1 Lb. gain in 7 days.
May 10, 2013 | LikeGoldstandardAsh Delts and traps tortured!!! Arm day to finish the week off tomorrow, can't wait!
May 9, 2013 | LikeGoldstandardAsh My chest feels destroyed, i love it!Time to walk the dog in the sunshine and get a little bit browner!
May 7, 2013 | LikeGoldstandardAsh I want it to be monday already so i can get back in the gym for back day!! Heavy Rack pulls baby!!!!
May 5, 2013 | Like
GoldstandardAsh Hardest decision at the end of a long week, What to have for a cheat meal!?
May 4, 2013 | LikeGoldstandardAsh updated his weight from 166.6 Lbs. to 169 Lbs., a 2.4 Lb. gain in 3 days.
May 3, 2013 | Like
GoldstandardAsh is now friends with MMAMONSTER23.