phill - puritysourcelabs athlete diary log
- Thread starter Phill
- Start date
Current diet:
10 whole eggs to start the day
250g chicken breast for 4 meals. 1kg total
600g rice, divided into 4 meals
10 tablespoons peanut butter, approximately 150g throughout the day
80-100g dextrose and 10g creatine intraworkout
Final diet result on paper:
Protein: 452.5g
Carbohydrates: 502g
Fat: 167.6g
Total: ~5,326kcal
Supplementation:
350-400kcal from dextrose
Approximate total greater than 5500kcal/day
Current weight: 178.57 lb or 81kg, depending on your preference
10 whole eggs to start the day
250g chicken breast for 4 meals. 1kg total
600g rice, divided into 4 meals
10 tablespoons peanut butter, approximately 150g throughout the day
80-100g dextrose and 10g creatine intraworkout
Final diet result on paper:
Protein: 452.5g
Carbohydrates: 502g
Fat: 167.6g
Total: ~5,326kcal
Supplementation:
350-400kcal from dextrose
Approximate total greater than 5500kcal/day
Current weight: 178.57 lb or 81kg, depending on your preference
Today workout
Barbell deadlifts 4 x 10, 10, 8, 8
Wide grip lat pulldown, leaning back 4 x 12, 12, 10, 10
Seated cable row 4 x 12, 12, 10, 10
Pronated rear lateral raise, knuckles facing 4 x 15, 12, 12, 10
Rear delt on pec deck machine 4 x 15-12
Dumbbell shrugs 4 x 12, 10, 10
Rest 120 sec
Barbell deadlifts 4 x 10, 10, 8, 8
Wide grip lat pulldown, leaning back 4 x 12, 12, 10, 10
Seated cable row 4 x 12, 12, 10, 10
Pronated rear lateral raise, knuckles facing 4 x 15, 12, 12, 10
Rear delt on pec deck machine 4 x 15-12
Dumbbell shrugs 4 x 12, 10, 10
Rest 120 sec
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