SL's Diet Journal

[SouthernLord]

Ok. I need a convenient way to log my diet. This journal is going to be my detailed day to day diet. I am using this as a way to track my kcals based on whatever my current goals are. It will not be flashy or fancy, but it will be an easy way for me to keep everything together. You are more than welcome to join in and ask questions or make suggestions.

 

[SouthernLord]

5/11/09 Officially the first official day of my lean bulk


~Meal 1~ 42g Pro, 55g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
99g Blueberries


~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 60g Pro, 47g Cho, 14g Fat, 554 kcal

6 oz Chicken Cutlets
7oz Sweet potato
1/2 oz Walnuts
8oz Green Beans

~Meal 4~ 60g Pro, 47g Cho, 14g Fat, 554 kcal
Same as 3


~IntraWO~
4 scoops xtend


~PWO~ 54g Pro, 0 Cho, 0 Fat, 210 Kcal
2 scoops whey iso
2 scoops xtend BCAA

~Meal 5~ 62g Pro, 60g Cho, 14g Fat, 614 kcal
6 oz Chicken Cutlets
8.5oz Sweet Tater
1 cup Broccoli
1/2oz Walnuts

~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal
Protein Brownie


Macro Breakdown 392g Pro, 263g Cho, 114g Fat
Total Kcal 3646

Random thoughts.....

I'm out of fish oil. I usually take 10-15g a day.

I Drank 1 gallon of "Anabolic Water" today while at work. Total water for the day is up around 2 gallons.

 

[SouthernLord]

How to make a Protein Brownie!

Protein Brownies..... I could live off of these things......

You need.......

One bowl

Two Scoops chocolate whey

32g of ANPB (you should have a food scale)

water


Directions......

Add the two scoops of chocolate whey to your bowl. Set the bowl on the scale and zero it out. Add 32g of ANPB. Mix. Add enough water to make it the consistency of pudding or brownie mix. Mix some more. Microwave it for a minute and a half. Let cool and enjoy. Hit me with karma

Macros: 57g Pro, 16g Cho, 24g Fat, 508 Total Kcal This may be slightly different depending on the brand of whey used.

 

[SouthernLord]

Anabolic Water

Hydration = Growth

Chronic Dehydration = Catabolism

I am not on any aas or performance enhancing substances so I need all the help I can get. Some of you might remember my ramblings on Glycerol in the past. It is a proven hydration tool. I've been drinking this Anabolic water the last two weeks in order to put on some bloat after long diet. It's time for heavy weights and maximal growth. I got this idea from Dante Trudell (Dogg Crapp) and it works.

1 gallon of water

4 tbsp Glycerol

1 tsp Sea Salt

1 Packet of sugar free generic crystal light

Mix it up and drink it. Simple as that. When I'm bloated my joints feel good and I'm strong. Win!

 

[Bigpimpin10]

NICE BRO!! im happy your in here

 

[SouthernLord]

NICE BRO!! im happy your in here

Thanks bro

I usually write my diet down in a note book. This is just as easy and actually more convenient for me.

 

[hesnobradpitt]

Thanks bro

I usually write my diet down in a note book. This is just as easy and actually more convenient for me.

Yeah its a great idea , nice brownie recipe when i finish my deit i'll have to try them .

Brad.

 

[Bigpimpin10]

nice bro keep it updated!!

 

[SouthernLord]

5/12/09

~Meal 1~ 42g Pro, 55g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
99g Blueberries


~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 54g Pro, 56g Cho, 29g Fat, 701 kcal

6oz Lean Ground Beef
7oz Sweet Tater
8oz Green Beans
1/2oz Walnuts


~Meal 4~ 60g Pro, 47g Cho, 14g Fat, 554 kcal

6 oz Chicken Cutlets
7oz Sweet potato
1/2 oz Walnuts
8oz Green Beans

~Meal 5~ 54g Pro, 18g Cho, 20g Fat, 468 Kcal

6oz Chicken Cutlets
6oz of Squash/Zucchini
1oz Almonds


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


Macro Breakdown 324g pro, 230g Cho, 135g fat
Total Kcal 3431


Random thoughts.....

Today was a scheduled day off.

I had one gallon of Anabolic Water drank by lunch time

 

[SouthernLord]

5/13/09

~Meal 1~ 42g Pro, 55g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
99g Blueberries


~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 60g Pro, 47g Cho, 14g Fat, 554 kcal

6 oz Chicken Cutlets
7oz Sweet potato
1/2 oz Walnuts
8oz Green Beans


~Meal 4~ 60g Pro, 47g Cho, 14g Fat, 554 kcal

Same as 3


~IntraWO~

4 scoops xtend


~PWO~ 54g Pro, 0 Cho, 0 Fat, 210 Kcal

2 scoops whey iso
2 scoops xtend BCAA


~Meal 5~ 58g Pro, 58g Cho, 14g Fat, 590 kcal

6oz Chicken Cutlets
3/4c Oats
99g Blueberries
1/2 Walnuts


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie

Macro breakdown 388g Pro, 261g Cho, 114g Fat
Total kcal 3616

 

[brandonp005]

Nice log bro....a lot of people lack on their diets and can really use this to educate themselves....i love it!

Also, what were your starting stats so people can relate better?

 

[SouthernLord]

Nice log bro....a lot of people lack on their diets and can really use this to educate themselves....i love it!

Also, what were your starting stats so people can relate better?

I'm coming off of a loooong diet. At least it seemed long. I dropped about 20 pounds. I am currently 5'10", 205, ~12%. I was calipered at 13% three weeks ago. My original plans were to get near single digit bf%. Well, I'm not a bodybuilder. I'm a strength guy and cutting natty and staying strong does not go together. I just couldn't cut any longer.

I plan on keeping the diet clean and adding as much lbm as possible the rest of the year with minimal fat gains.

I am planning a Beast and 1-T cycle in the coming weeks. I might as well log tht too. Sometime this year I will pop my injectable aas cherry too

My plan is to keep this log indefinitely. I might eventually include my lifts. I keep a training log, but the numbers are embarrassing at the moment. The cut zapped a lot of my strength.

Damn....You asked for my stats and i gave my life story lol

 

[brandonp005]

I'm coming off of a loooong diet. At least it seemed long. I dropped about 20 pounds. I am currently 5'10", 205, ~12%. I was calipered at 13% three weeks ago. My original plans were to get near single digit bf%. Well, I'm not a bodybuilder. I'm a strength guy and cutting natty and staying strong does not go together. I just couldn't cut any longer.

I plan on keeping the diet clean and adding as much lbm as possible the rest of the year with minimal fat gains.

I am planning a Beast and 1-T cycle in the coming weeks. I might as well log tht too. Sometime this year I will pop my injectable aas cherry too

My plan is to keep this log indefinitely. I might eventually include my lifts. I keep a training log, but the numbers are embarrassing at the moment. The cut zapped a lot of my strength.

Damn....You asked for my stats and i gave my life story lol

haha...k to ya good bro

i've kept a long log myself. actually its 2 cycles within the same log...i throw my diet in there from time to time...i generally eat the same shit everyday so i don't post it as often..i'm currently cutting but i can weight to going back to bulking...i'm tired of starving!

your ass better log that cherry popping injectable cycle! haha

i love beast! its great alone but even better as a kick start to Test!

 

[SouthernLord]

haha...k to ya good bro

i've kept a long log myself. actually its 2 cycles within the same log...i throw my diet in there from time to time...i generally eat the same shit everyday so i don't post it as often..i'm currently cutting but i can weight to going back to bulking...i'm tired of starving!

your ass better log that cherry popping injectable cycle! haha

i love beast! its great alone but even better as a kick start to Test!

I do too. I still write it all down and it's just as easy to post it on here

I will most definitely log my cherry popping injectable cycle lol

 

[SouthernLord]

5/14/09

~Meal 1~ 42g Pro, 55g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
99g Blueberries


~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 60g Pro, 56g Cho, 14g Fat, 554 kcal

6oz Chicken Cutlets
7oz Sweet Tater
8oz Green Beans
1/2oz Walnuts


~Meal 4~ 60g Pro, 56g Cho, 14g Fat, 554 kcal

6 oz Chicken Cutlets
7oz Sweet potato
1/2oz Walnuts
8oz Green Beans

~Meal 5~ 64g Pro, 16g Cho, 16g Fat, 464 kcal

8oz Ground Sirloin
8oz Broccoli


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


Totals: 340g Pro, 235g Cho, 117g Fat, 3353 kcals

Today was a scheduled day off without cardio.

 

[Bigpimpin10]

throw us some pics bro!! haha those are some wicked stats!

 

[SouthernLord]

throw us some pics bro!! haha those are some wicked stats!

lol @ wicked stats!!!!

I'm an average build by aas user standards

I put up some before and afters when I go on cycle

 

[Bigpimpin10]

haha just drop your bodyfat to 8-10% and you'll look even bigger.. and ripped.. you got a good frame bro!

 

[SouthernLord]

haha just drop your bodyfat to 8-10% and you'll look even bigger.. and ripped.. you got a good frame bro!

No doubt.

That was the goal with this last diet. I couldn't carry on anymore natty. Next time I cut it will be on cycle

 

[SouthernLord]

5/15/09

~Meal 1~ 42g Pro, 55g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
99g Blueberries


~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 60g Pro, 61g Cho, 14g Fat, 574 kcal

6oz Chicken Cutlets
7oz Sweet Tater
8oz Green Beans
1/2oz Walnuts


~Meal 4~ 60g Pro, 61g Cho, 14g Fat, 574 kcal

6 oz Chicken Cutlets
8oz Sweet potato
1/2oz Walnuts
8oz Green Beans


~IntraWO~

4 scoops xtend


~PWO~ 54g Pro, 0 Cho, 0 Fat, 210 Kcal

2 scoops whey iso
2 scoops xtend BCAA


~Post PWO~ 35g Pro, 60g cho, 6g Fat, 434 Kcal

1 scoop MyoFusion
3/4c Oats
99g Blueberries


~Meal 5~ 64g Pro, 16g Cho, 16g Fat, 464 kcal

8oz Ground Sirloin
8oz Broccoli


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


~Totals~ 429g Pro, 307g Cho, 122g Fat, 4042 Kcal


Random thoughts.....

Today was the highest calorie day I've had all year lol. The bulk is on. At least on Fridays. Today is my highest volume day (intermediate 5x5)

The creatine and beta alanine supps i've been taking the past two weeks are starting to kick in. These are my new all time favorite performance enhancing products. They have now became staple supps. UN-fucking-believable. I can do a set, rack the bar, and then go again with no rest. I am having to make myself take time between sets. Zero lactic acid build up and incredible endurance. I have never experienced anything like this

Check them out....

MAN Sports | Metabolic Augmenting Nutrition

MAN Sports | Metabolic Augmenting Nutrition

 

[SouthernLord]

I would sell my soul in order to train here.....

 

[SouthernLord]

5/16/09

~Meal 1~ 42g Pro, 48g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
50g Blueberries

~Meal 2~ 79g pro, 20g Cho, 27g Fat, 639 Kcal

3 scoops Myofusion
1oz Walnuts


~Meal 3~ 56g Pro, 52g Cho, 15g fat, 567 Kcal

6oz Chicken
10 oz Sweet Potato
1/2 oz Walnuts

~Meal 4~ 50g pro, 30g Cho, 6g Fat, 374 Kcal

2 scoops Myfusion
2 cups of watermelon


~Meal 5~ 58g Pro, 28g Cho, 23g Fat, 551 Kcal

7oz Ground Sirloin
9oz Broccoli
4oz Squash
1/2oz Walnuts


~Meal 7~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


Totals: 342g pro, 194g Cho, 121g Fat, 3,233

Randomness.....

Meal 4 wasn't a meal, but I had to list it for the kcals.

It's hard for me to get more than 5 meals in a weekend day, so i'm happy with the totals. Tomorrow will be the lowest calorie day of the week for me.

 

[SouthernLord]

5/17/09

~Meal 1~ 42g Pro, 55g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
99g Blueberries


~Meal 2~ 59g Pro, 45g Cho, 27g Fat, 659 Kcal

2 scoops MyoFusion
1 scoop oat starch
1oz Walnuts


~Meal 3~ 59g Pro, 45g Cho, 27g Fat, 659 kcal

Same as two


~Meal 4~ 58g Pro, 20g Cho, 24g Fat, 528 Kcal

6oz Chicken Cutlets
8oz Broccoli
1oz Walnuts


~Meal 5~ 58g Pro, 20g Cho, 24g Fat, 528 Kcal

Same as meal 4


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


Totals: 333g Pro, 201g Cho, 152g Fat, 3504 Kcal


Very busy day today. Spent most of the day on the water

 

[SouthernLord]

5/18/09


~Meal 1~ 42g Pro, 48g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
50g Blueberries

~Meal 2~ 79g pro, 20g Cho, 27g Fat, 639 Kcal

3 scoops Myofusion
1oz Walnuts


~Meal 3~ 56g Pro, 52g Cho, 15g fat, 567 Kcal

6oz Chicken
10 oz Sweet Potato
1/2 oz Walnuts


~Post workout Stuff ~ 84g Pro, 60g Cho, 5g fat

52g Whey iso
3/4c Oats
99g blueberries
1 scoop Myofusion


~Meal 4~ 56g Pro, 52g Cho, 15g fat, 567 Kcal

6oz Chicken
10 oz Sweet Potato
1/2 oz Walnuts


~Meal 5~ 60g Pro, 22g Cho, 29g Fat, 589 Kcal

6 oz Chicken
8oz Broccoli
1oz Almonds
1tbsp Smart balance Buttery Spread lol


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


Totals: 434g Pro, 300g Cho, 141g Fat, 4205 Kcal


I am seriously slacking in the green veggie department these past two days. I need to do a better job getting them in.

 

[SouthernLord]

5/19/09

~Meal 1~ 42g Pro, 48g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
50g Blueberries


~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 58g Pro, 37g Cho, 16g Fat, 524 kcal

7oz Chicken Cutlets
7oz Sweet potato
1/2 oz Walnuts


~Meal 4~ 58g Pro, 37g Cho, 16g Fat, 524 kcal

Same as Meal 3


~Meal 5~ 64g Pro, 16g Cho, 25g fat. 545 Kcal

8oz Ground Sirloin
8oz Broccoli
1tbsp Smart Balance


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


Totals: 336g Pro, 192g Cho, 129g Fat, 3273 Kcal

I'm still slacking in the green veggie department, but I am getting a fair share of fiber.

 

[SouthernLord]

5/20/09


~Meal 1~ 42g Pro, 48g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
50g Blueberries


~Meal 2~ 79g pro, 20g Cho, 27g Fat, 639 Kcal

3 scoops Myofusion
1oz Walnuts


~Meal 3~ 56g Pro, 37g Cho, 15g fat, 507 Kcal

7oz Chicken Cutlets
7oz Sweet potato
1/2 oz Walnuts


~Meal 4~ 56g Pro, 52g Cho, 15g Fat, 567 Kcal

6oz Chicken Cutlets
10oz Sweet tater
1/2oz Almonds


~PWO Stuff~ 87g Pro, 72g Cho, 9g Fat, 717 Kcal

52g Whey iso
1 cup oats
99g BlueBerries
1 scoop MyoFusion


~Meal 5~ 64g Pro, 16g Cho, 25g fat. 545 Kcal

8oz Ground Sirloin
8oz Broccoli
1tbsp Smart Balance


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 kcal

Protein Brownie


Totals: 441g Pro, 261g Cho, 141g fat, 4077 kcal


I got my PSlin today. I will be jacking up the carbs in two or three meals a day to around 100g to see how this stuff really works. I took 400g with my Post workout meal and I am super vascular and slightly pumped.

PSlin - http://www.elitefitness.com/forum/b...slin-excellent-supplement-bulking-622121.html

 

[SouthernLord]

5/21/09

~Meal 1~ 57g Pro, 98g Cho, 33g Fat, 917 Kcal

6 eggs
1-1/2c oats
140g blueberries
Die

~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 56g Pro, 37g Cho, 16g Fat, 524 kcal

6oz Chicken Cutlets
7oz Sweet potato
1/2 oz Walnuts


~Meal 4~ 54g Pro, 79g Cho, 15g Fat, 667 Kcal

6oz Chicken
15oz Sweet Potato lol
1/2oz Walnuts


~Meal 5~ 54g Pro, 16g Cho, 24g Fat. 496 Kcal

6oz Chicken
8oz Broccoli
2tbsp Smart Balance Buttery Spread


~Meal 6~ 57g Pro, 16g Cho, 24g Fat, 508 Kcal

Protein Brownie

Totals: 335g Pro, 284g Cho, 134g Fat, 3673 Kcal

 

[SouthernLord]

5/22/09


~Meal 1~ 42g Pro, 55g Cho, 26g Fat, 622 kcal

6 omega three eggs scrambled
3/4 cups old fashioned oats
99g Blueberries


~Meal 2~ 57g Pro, 38g Cho, 22g Fat, 578 kcal

2 scoops Gaspari Myofusion Protein
1 granny smith apple
1oz Walnuts


~Meal 3~ 56g Pro, 37g Cho, 16g Fat, 524 kcal

6oz Chicken Cutlets
7oz Sweet potato
1/2 oz Walnuts


~Meal 4~ 56g pro, 42g Cho, 15g Fat, 582 Kcal

6oz Chicken
8oz Sweet Potato
1/2oz Walnuts


~Intra/Post Workout~ 45g Pro, 115g Cho, 0 Fat, 640 Kcal

75g Dextros
40g WMS
45g Whey Hydro
800mg PSlin

~Meal 5~ 35g Pro, 67g Cho, 9g Fat, 489 Kcal

1 cup oats
99g BlueBerries
1 scoop MyoFusion


~Meal 6~ 48g Pro, 16g Cho, 25g Fat, 481 Kcal

8oz Sirloin
8oz Brocolli
1tbsp Smart Balance


~Meal 7~ 57g Pro, 16g Cho, 24g Fat, 508 Kcal

Protein Brownie


Totals: 396g Pro, 386 Cho, 137g Fat, 4361 Kcal


That intra/post workout shake was a test run of the PSlin. I usually do not do high gi carbs around my workout. The PSlin's purpose is to effectively translocates GLUT4 to the plasma membrane, while denying PPAR gamma 2 in adipocytes. Which is broscience for shuttles nutrients to your muscles the same as insulin, but without any fat storage. I've been pumped and vascular for four hours now pwo. I did not take any NO2 supps and my workout is not really a "pumping" routine. Pretty impressive. I will be saving this for my upcoming DS cycle PCT.

 

[Bigpimpin10]

I would sell my soul in order to train here.....

update us bro!

holy fuck that gym..wow id love to have one of those down here..that was fucking amazing

 

[SouthernLord]

I think I will let this log die out bro. I can practically cut and paste each days diet. I am eating the same thing daily and this is just not practical for me to keep up at the moment. I;m not even logging with pen and paper. I will start it back up when I either go on cycle or change my diet up (keto).

 

[Bigpimpin10]

nice bro as long as your still set on the diet well done!! just thought id check in and see if your slacking!! haha