Wes - My Training & Diet Journal

[wes]

April 03, 2023


Trained in a fasted state as usual.

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into the shake
1 banana
2 Tbsp. honey

Meal # 2:
chicken breast
salad
20 oz. water

Meal # 3:
chicken breast
salad
Crystal Lite

Meal # 4:
2 scoops of whey in water

STRICTLY BUSINESS

[wes]

April 04, 2023

Chest + Abs:
Smith Machine Incline Press - 5 sets
Dumbell Flyes - 4 sets
Dips - 3 sets

Crunches - 3 sets

ON A MISSION

[wes]

April 04, 2023


Trained in a fasted state as usual.

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup dry oats mixed into the shake
1 banana
2 Tbsp. honey

Meal # 2:
4 oz. roast beef
20 oz. water

Meal # 3:
4 oz. roast beef
20 oz. water

Meal # 4:
1 + 1/2 cups of cottage cheese
12 oz. Diet Coke

Meal # 5:
1 + 1/2 cups of cottage cheese
water

Gonna` keep "grazing" like this to get rid of slight bloofiness......cutting complex carbs a bit except at post-workout.

[wes]

April 05, 2023

Back,Traps,Neck:
One-Arm DB Row - 4 sets
Dumbell Pullovers - 4 sets
Two-Arm DB Rows - 2 sets

Dumbell Shrugs - 3 sets

Lying Plate Neck Raise - 3 sets

ON A MISSION

[wes]

April 05, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey

Meal # 2:
4 oz. roast beef
20 oz. water

Meal # 3:
3 cups of yogurt
water

Meal # 4:
4 oz. roast beef
salad
water

Meal # 5:
1+1/2 cups of cottage cheese

STRICTLY BUSINESS

[wes]

April 06, 2023

Shoulders + Calves:
Seated Bradford Press - 5 sets
DB Lateral Raise - 4 sets (drop-sets)
Bent-Over Laterals - 4 sets (drop-sets)

Standing Calf Raise - 6 sets

ON A MISSION

[wes]

April 06, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey

Meal # 2:
1 can of tuna with a bit of mayo
12 oz. Diet Coke

Meal # 3:
3 whole eggs
3 eggwhites
2 slices rye toast lightly buttered
water

Meal # 4:
1 can of tuna with a bit of mayo
12 oz. Diet Coke

[IroNat]

Looking good, broseph.

[Primemuscle]

If my diet was like yours, I would look/be anorexic. I ate three healthy meals yesterday plus a slice of cherry pie and weighed 171.4 pounds this a.m. I look best when I weigh at least 175 lbs.

[AbrahamG]

April 06, 2023

Shoulders + Calves:
Seated Bradford Press - 5 sets
DB Lateral Raise - 4 sets (drop-sets)
Bent-Over Laterals - 4 sets (drop-sets)

Standing Calf Raise - 6 sets

ON A MISSION

Did you train in a fasted state?   

[wes]

April 07, 2023

Arms:

Super-Set # 1:
{Barbell Curl - 4 sets
{Seated Barbell Triceps Extensions - 4 sets

Super-Set # 2:
{Alternate DB Curl - 4 sets
{Lying DB Extensions - 4 sets

ON A MISSION

[wes]

If my diet was like yours, I would look/be anorexic. I ate three healthy meals yesterday plus a slice of cherry pie and weighed 171.4 pounds this a.m. I look best when I weigh at least 175 lbs.

Yeah,right now I eliminated Complex Carbs,today and tomorrow I will eat more,then back to low carbs.

Kind of carb cycling but not counting any macros.

[wes]

Did you train in a fasted state?   

Yup !! 

[wes]

Looking good, broseph.

Thanks Nat!! 

[wes]

April 07, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey

Meal # 2:
4 whole eggs
2 slices of rye toast lightly buttered
Crystal-Lite

Meal # 3:
cheeseburger with lettuce, tomato,and mayo
Diet Coke

Meal # 4:
1 scoop whey in water
2 Tbsp. of natty PB

STRICTLY BUSINESS

[The Scott]

April 07, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1/2 cup of dry oats mixed into shake
1 banana
2 Tbsp. of honey

Meal # 2:

Looking good, brother!  I do not enjoy training on an empty stomack but perhaps I shall give it a try now.  Thanks!

[wes]

Looking good, brother!  I do not enjoy training on an empty stomack but perhaps I shall give it a try now.  Thanks!

Thanks bro,I have plenty of energy in the AM once I get a few coffees in me and wake up.....food just doesn`t appeal to me that early in the morning.....I never was a big eater.

BUT I hear my body growing.......sounds like cornflakes!!  LOL 

I remember reading that in a magazine....Franco said it I think.

[wes]

April 08, 2023

Forearms:

Tri-Set:
{Reverse Curls - 4 sets
{Reverse Wrist Curls - 4 sets (used a swingbell for these.....felt great)
{Wrist Curls - 4 sets

Was gonna do more,but there was no real need to..........pumped to the bone.....can barely type !

ON A MISSION

[wes]

April 08, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana

Meal # 2:
cheeseburger on a roll with lettuce,tomato,and mayo
Crystal Lite

Meal # 3:
cheeseburger on a roll with lettuce,tomato,and mayo
Crystal Lite

Meal # 4:
cheeseburger on a roll with lettuce,tomato,and mayo
Crystal Lite

STRICTLY BUSINESS

[wes]

April 09,2023

Rest Day

[wes]

April 09, 2023

Meal # 1:
Homemade beef stew
8 oz. milk

Meal # 2:
tuna melt sandwich
8 oz. chocolate milk

Meal # 3:
Homemade beef stew
8 oz. milk

SNACKS:
6 chocolate chip cookies with glass of milk
Ritz crackers with cheddar cheese

STRICTLY BUSINESS

[wes]

April 10, 2023

Quads,Hamstrings,Triceps:
Leg Press - 6 sets
Bulgarian Split Squats - 3 sets
Leg Extensions - 3 sets

Seated Leg Curls - 6 sets

Triceps Pressdowns - 3 sets (moderate weight,high reps......haven`t done these in eons)

ON A MISSION

[wes]

April 10, 2023

Meal # 1 Post-Workout:
1 scoop of whey in water
1 banana
2 Tbsp. of honey

Meal # 2:
cheese omelette made with 2 whole eggs,4 eggwhites and 1 +1/2 slices of cheese
8 oz. OJ

Meal # 3:
tuna melt
Crystal-Lite

Meal # 4:
1 + 1/2 cups of cottage cheese

Strictly Business

[IroNat]

April 10, 2023

Quads,Hamstrings,Triceps:
Leg Press - 6 sets
Bulgarian Split Squats - 3 sets
Leg Extensions - 3 sets

Seated Leg Curls - 6 sets

Triceps Pressdowns - 3 sets (moderate weight,high reps......haven`t done these in eons)

ON A MISSION

Good stuff.

[wes]

Thanks Nat,I`m trying buddy!