Here is my training log. All comments and tips are welcome.
Stats 1.1.2009 - 9.1.2009:
Age: 19
Height: 5’9
Training experience: Started training 1.1.2009
Training programs used:
Starting strength 1.1.2009 - 3.1.2009
Huge in a hurry (Chad Waterbury stuff) 3.1.2009-9.1.2009
5x5 Intermediate (in use, Week 2) 9.1.2009-
Weight:
149 lbs ~12%BF - 1.1.2009
165 lbs ~10%BF - 9.1.2009
166 lbs ~10%BF - 9.6.2009 (Total weight gained since 9.1.2009: +1.5 lb)
Lift stats from 1.1.2009:
Bench: 5x125
Deadlift: 5x180
Squat: 5x145
Press: 5x75
Lifts stats from 9.1.2009:
Bench: 5x165
Deadlift: 5x260
Squat: 5x225
Press: 5x115
Lift stats now:
Bench: 5x
Deadlift: 5x
Squat: 5x
Press: 5x
(Loading phase, new PR’s on Week 5)
I have started to do Bill Starr 5x5 Linear Version for Intermediate Lifters now.
About my diet. I am using Carb cycling, using two high days (Mon/Fri), two medium (Wed/Sat) and three low days (Tue/Thu/Sun) what are my non-workout days, I usually do some intervals or light cardio on those days.
This how my Low carb day looks like, Only difference with Medium and High carb day is that I consume more carbs with the P & C Meals and replace Meal 2 with protein/carb shake.
Meal 1: (P&C)
Oats 50g
Skim milk 1 cup
Banana 1 pc
Whey 1 scoop
Blueberries 1 cup
Vitamins
Fishoil 2 caps
Meal 2: (P&C)
Whole wheat bread 2pc
Cottage Cheese 100g
Tuna 1 Can
Apple 1pc
Meal 3: (P&C)
Chicken breast 1pc
Quinoa 75g
Cottage cheese 30g
Green veggies
Meal 4: (P&F)
Whey 1 scoop
Mixed Nuts Handful
Flaxseeds 30g
Added BCAA’s to shake
Fishoil 2 caps
Meal 5: (P&F)
Chicken breast 1pc
Mixed Nuts Handful
Olive oil 10g
Cottage cheese 50g
Green veggies
Meal 6: (P&F)
Cottage cheese 100g
Natural cheese 50g
Flaxseeds 25g
Mixed Nuts Handful
Vitamins
Fishoil 2 caps
High days: 3503 Kcal, P:250g, C:312g, F:140g
Medium days: 3256 Kcal, P:250g, C:250g, F:140g
Low days: 3003 Kcal, P:250g, C:188g, F:140g
I will keep increasing calories from carbs if i am not gaining.
