My 12 week course beginning to end BLOG!!

[The_Engineer]

...........Day 3 ..................


6am - 3 egg whites one with yolk, bagel with honey, banana

9am - cashew nuts/ bottled water

12:30 dinner - pasta/ chicken basel/ bottled water

3pm - flapjack (homemade), coffee

3:30pm - 25mg DBOL

4pm - Gold standard protein shake (1scoop),

5pm - GYM (back,calf,bi)

6:30pm - Gold standard protein shake (1scoop)

8:00pm - sweet potato, frying steak , great beans bottled water, 25mg DBOL

10pm casein
BED soon

Ok so today i read your comments about how my diet has way too many protein shakes, so i decided to replace the morning with whole foods. i did have a protein shake before gym and one soon after.. i have reorganised my diet and will now replace my previous shakes with a meal.

i have noticed a little weight gain today, i think i look fuller in general an not skinny as before.. I will also include a section in my blog whereby my room mate will comment on how he sees changes in my body an also my attitude etc (probably every 2weeks when i upload my progress pics)

Thanks for the advice i do read them and do my own research soon after an listen!!! you guys have been great.

My workout today felt great, i destroyed the pull ups felt much stronger an found them easy compared to before not sure if this is a placebo effect but i like it lol

Thanks

The Engineer

 

[The_Engineer]

Wayyy too many protein shakes....not enough whole food my friend. You will not grow on protein shakes...you need a calorie dense diet of whole food to grow. Protein shakes are good for 2 things...intra or post workout nutrition, and even that is not really necessary. You can't replace quality food sources with shakes.

thanks for the input i have changed my diet since a few of you have commented the same thing, please have a look a day 3 update... I have to say i did feel alot better because of it.

The Engineer

 

[jozifp103]

thanks for the input i have changed my diet since a few of you have commented the same thing, please have a look a day 3 update... I have to say i did feel alot better because of it.

The Engineer

Looks better...what are your goals? It's hard to tell but from the looks of it you're either trying to cut or recomp? Overall macros seem a bit low for bulking. If your goal is size you may want to consider upping your carbs to the 400g range and protein to 200-250g range.

 

[The_Engineer]

........DAY 4........


6am - 3 egg whites , 1x bagel with honey, apple

9am - almonds/ bottled water / 0.5mg arimidex

12:30 dinner - rice/ leftover steak / bottled water/DBOL 25mg

1pm - TEST E injections 300mg (left buttock)

2pm - GYM (shoulders,abs)

3:30pm - Gold standard protein shake (1scoop)

4pm - uni lecture

6:30pm - flap jack/ water
7:00pm DBOL 25mg

9:00pm - pasta tuna and cheese / water

10pm - Casein Gold standard (1scoop)



So today i had uni and work today so had a earlier gym start and earlier injection time since i wasn't home until 9pm , only had one protein shake after gym session so stayed on food most of day. I have read i need more macro for bulking but i have been toilet a lot so i am increasing it gradually. My goals are to BULK mainly my legs. I will eat a lot more carbs during the morning and increase protein per body weight.

Felt good today in the gym, although i have noticed my skin being a lot more dry now especially around my knuckles? not sure but will keep updating you if it progresses.

The Engineer

 

[The_Engineer]

Looks better...what are your goals? It's hard to tell but from the looks of it you're either trying to cut or recomp? Overall macros seem a bit low for bulking. If your goal is size you may want to consider upping your carbs to the 400g range and protein to 200-250g range.

Hi thanks for the reply i will increase my carbs and protein intake...my goals are to bulk a lot around my legs. of course upper body also but mainly focusing on legs. I have posted 'day 4' of my blog including my diet. hopefully tomorrow will be a better day for my diet. i will get it right eventually lol

The Engineer

 

[The_Engineer]

........DAY 5........


12:30 - flapjack, cajun chicken fajita, dbol 25mg

2pm - chicken coronation sandwich, water

3:30pm - Gold standard protein shake (1scoop), flapjack

6:30pm - flap jack/ water, DBOL 25mg
7:00pm - GYM
8:00pm - protein shake

9:00pm - pasta tuna and cheese / water

10pm - Casein Gold standard (1scoop)

12pm pasta an tuna mayo, tomato sauce

Today was bit bad start, didn't wake up till late and started with a bad diet. i blame the mrs! kept me in bed...
I didn't eat as much as i liked hence why I'm up at 12pm making pasta again!

the workout was good felt really strong. mainly worked on core body exercises and strength building (deadlifts,squats and calfs again etc) low reps high weight. i lifted more than usual so my strength is definitely getting better.

Having the weekend off, so will eat as much as i can. the may weather fight is on so will most likely be up all night eating.(no junk though)

my moods been great feel positive and motivated.

The Engineer

 

[Matt0071]

If u wake up late so be it just get those cals in no matter what it takes doing 2 meals at a time
I see u could do 2-3 meals at a time looking at your plan, but thats me as I can suck down alot of food at once ha
Just a thought maybe another substitute before bedtime would be no fat cottage cheese another shake goNE and replaced with whole food

 

[The_Engineer]

.......DAY 6........


6am - 3 egg whites one with yolk, two bagels

9am- flapjack, water, 0.5 arimidex

12dinner - chicken curry with rice, water

2pm - almonds, banana with water

3pm - 25mg DBOL, bottled water

6pm - BBQ beef ribs, BBQ greens with fizzy drink (treated by the mrs)
7pm - DBOL 25mg
9pm - sweet potato, tuna

11pm - casein


.......DAY 7........

12:30 - dinner/breakfast -- 3 egg whites with one yolk, peanut butter toastie

3pm- cashew nuts, protein shake 25mg DBOL

6pm - nandos 1/2 chicken with rice

9pm - pasta tuna cheese, bottled water 25mg DBOL

11pm Casein

........DAY 8........

6am - 3 egg whites one with yolk, two bagels

9am- flapjack, water, 0.5 arimidex

12dinner - sweet potato chicken green beans, water

2pm - almonds, banana with water DBOL 25mg

3pm - GYM (LEG DAY)
4:30 - protein shake
5pm - pasta tuna, water
7pm - TEST E 300mg injection (right butt)

9pm - pasta tuna left overs, bottled water

11pm - cottage cheese




So this weekend was ok on food i did cut back on the shakes, didn't make it up early on sunday due to mayweather vs mannys fight! Read the earlier comments decided to try cottage cheese today instead of casein. get those whole foods in. I will also write down the calories i eat each day on my personal book an then increase that amount weekly.

Late post this weekend since i was away most the time. will try upload everyday. my first set of pictures will be up next week i hope i make decent gains. feeling like the dbol could be increased bit, any suggestions on that?

The Engineer