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Overall Goal
///
Gain Muscle
Progress & Goals
BEFORE
CURRENT
141.9 Lbs.
LEAN BODY MASS
25.1 Lbs.
BODY FAT
CURRENT WEIGHT
167
Lbs.
Jan 31, 2013
CURRENT BODY FAT
15
%
Oct 16, 2012
PROGRESS HISTORY
Lbs.
2012-10-16,2012-10-23,2012-10-29,2012-11-04,2012-11-18,2012-11-24,2012-12-03,2012-12-10,2012-12-28,2013-01-31
158,160,161,162,163,164,164.5,165,165,167
Apr 16, 2013
178 Lbs.
%
2012-10-16
15
Apr 16, 2013
5 %
Lbs.
2012-10-16,2012-10-23,2012-10-29,2012-11-04,2012-11-18,2012-11-24,2012-12-03,2012-12-10,2012-12-28,2013-01-31
134.3,136,136.9,137.7,138.6,139.4,139.8,140.2,140.2,141.9
Programs
My Workout Philosophy View My Full Workout Program
javijed has not added any program information.
My Nutrition Program View My Full Nutrition Program
My current meal plan
Breakfast
3 eggs
1 whole grain bagel
1 cup of oatmeal
1 cup of orange juice
1 cup of fruits
Mid-morning snack
1/2 cup of cottage
1/2 cup greek yogurt
1 apple
1 granola bar
1 cup of oatmeal
Lunch
1 cup of brown rice
1 chicken breast
broccoli.
1 Glass of milk
Mid-afternoon snack
1 Canned Tuna
2 slice of bread
1 avocado
1 Small yogurt
Dinner
1 Chicken sandwich and 1/2 cup of broccoli
or
1 cup of shrimps, noodles, egg and broccoli
or
2 Pork chops/2 bagel/or rice
Before bed
1/2 cup cottage cheese
1/2 cup greek yogurt
1 granola bar
1 glass of milk
My Supplement Program View My Full Supplement Program
javijed has not added any program information.
My Motivation Program View My Full Motivation Program
javijed has not added any program information.
Visitor Comments
Leave a Comment
brojanac22
Thanks but im still growing and i havent posted any latest pictures in a while
Jan 3, 2013 8:03am
chicagoshelp
calorie shakes for real effect... creatin and keep your reps below 8 always try to shoot for 3 to 4 of 1rm but there is a cycle tain for a month one way each week same routines maybe can modify but heavier. Then week 4 BREEZE IT... start over calories calories calories
Nov 9, 2012 3:37am
danfozzy
hey bud, thanks for the complement! if you look in the forum ive posted about different foods that if you can keep to most the time your onto a winner! the thing I found difficult if food is that eating healthier and cleaner means eating more and often, as I wasn't such a big eater that's what I struggled with, gotta get the cals in! ever considered mass gaining supplments?
Nov 5, 2012 11:54am
H4rdGainer
Hey javijed, thanks for the compliment much appreciated!
I'd say the biggest factor in helping me bulk was a steady increase in both lifts and clean calories, consistancy is key.
My workouts are pertty much a direct copy of the Dorian Yates blood and guts routine, high intensity is what hardgainers need. Train hard and heavy then get home and eat!
Nov 3, 2012 5:48pm