Tranformation

[Chris-Winfield]

Making up for the workout I didnt do yesterday , today , I wasnt home I was spending some time with one of my friends.

My shoulder is still sore , from monday , its around the front delt , rotator cuff area , so I figure I must not have shoulder flexability as good as I used too since I never stretch. So looks like I will switch to front press to avoid any future problems and start to pickup stretching.

Also because of this I am switching my upright rows to front upright rows to avoid any problems today , so I might keep it to the front so its easier to progress track. having the same exercise.

 

[Chris-Winfield]

Saturday , June 20 2009

Chinups Front Arc--------BW-------10 reps
Upright Row , Front------45lbs------15 reps
Pullups Front Arc---------BW-------10 reps
Bent Over Rows----------45lbs------20 reps

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I didnt want to do too much today , since my rotator cuff is sore , figured best thing to do is rest , eat , and go take a hot bath and try to massage and soak it.. Which is what im about to do.

 

[Oshkey]

you ca find a gym that'll cost $30-40.

i see you're basically just eating protein and carbs. that really doesn't build the calorie total. when i bulk i have to add in fats to keep it up. if i were you i would count one day to see atleast. I don't know, i can't bulk or cut without knowig how much i'm eating and how many cals i burnt from working out.

 

[Chris-Winfield]

mayonnaise is mainly fat alot is used in my egg salad , this was my meal early in the day 1-1.5 hours upon waking up. In the picture.

I took table spoon of coconut oil , which is pretty much FULL of MCT's , the fats in my diet , come either supplemented or whatever mom or me cooks.

I dont eat junk food but I still take in fats , depending on what we have to eat. when I took my multivitamin when I woke up I held off on the coconut oil until immediately after my meal that I had.

I could start doing rough calorie estimates around the end of each day , I hate having to lookup already cooked foods that dont have labels though. But I could try.

But you my friend are mistaken , only gym around here now since the gym i used to go to when I could that I had key for , was sold and closed up for god knows what the new owners doing.

but your price scale in my region is way off , 55 for highschool students and younger and 65 for anybody else. a month... With a 20 minute drive from my house. they incorporate fees due to the pool , hot tub , sauna , really small indoor track , basketball court. etc.

 

[Chris-Winfield]

but from what i remember eating from that day.

egg salad sandwich - 80 each per slice bread , around 180 calories for the amount I use on my sandwiches. 340 per sandwich

I had total of 5 sandwiches , I finished up the egg salad the day after I made it. which is the day im listing.

5 sandwiches 340calories = 1700 calories , in the picture Its hard to estimate the serving size of chicken .. im going to say that WHOLE meal , in the picture is.. 500 calories????? seem reasonable?

thats 2200 calories so far , tablespoon of coconut oil is 120 calories so far thats

2320 calories , protein shake since those pics were on a workout day , so that 140 calories in my protein shake , then add in probably 20oz of milk that mixed with that protein lets say 360 calories cause its 18 per fl oz..

that gives me 2320 + 500 = 2820 calories , this was the first , like 6 hours I was awake. I got lazy for the rest of the day. stayed up around a total of 10 hours cause i normally been sleeping around 12-14 hours and staying getting up around the same time.

4 more after left , I didnt eat a whole bowl of oatmeal , I ate about 1/4 bowl of before I ate the meal , left the rest covered on the counter. Im not even going to count in those calories. I had a protein shot thing during the workout which is 42g protein and 176 calories ill go with 170 , had alot of those left over from the free stuff got from when bro worked at GNC.

2820 + 170 = 2990 calories.

before I went to bed I watched tv for a little while so that 4 hour window , I dont think I ate anything else. I just finished it up with a glass of milk after another one of those protein shots , since Im the only one that drinks them im trying to finish them up.... only 2 left. yay.

so 3060 calories plus a glass of milk , at 32oz glasses , I probably only filled around 26-28 , so gonna say 400 calories from that.

3460 calories on that day of the picture. so on a SLOW eating day , I was at around a 800 surplus.

 

[Chris-Winfield]

Went to sleep with 3 cups of oatmeal in my stomach , hoping it would be a good clean me out for the morning to weigh and take pictures. But that just wasnt the case. I dont have to use the bathroom at all so looks like since I dont have anything that will make me go , I am stuck delaying pictures and weighing myself.