Norm's Log 2011

Last year sucked for me. Divorced, Bankrupt, Heartbroken, kicked out of my place, you name it, it happened to me last year.

Only the strong survive though.

The single most positive thing i've had in my life is the gym. Its the only thing that was left for me when everything burned to the ground. I slowly picked myself up, cut myself free from women, put down the bottle, and started really focusing on the gym.

First thing was my diet. I dropped 50lbs last year, But by the end of the year i hit a pretty major wall. I just couldnt drop below 10% body fat. I had low energy and i knew i wasnt getting enough cals or protein in to build new muscle. So i've spent some time on this site, read what chris250, nuknuk, presser, what everyone's been saying about nutrition. The closer i got to their diets, the more energy, the more appetite i had.

Protein Carbs Fat Cals fiber
2 Quaker oatmeal 8 64 5 320 6
ohmlet
6 egg white 18 96
1 cup of spinach 1 1 7 1
1 cup of broccoli 3 6 31 2
1 scoop of iso protein 25 106

breakfast total 55 71 5 560 9

4 egg whites 12 64
chicken breast (1 lb.) 82 8 422
1/2 cup cooked rice 3 23 1 111 2
meatloaf 1/3rd tuna 32 7 24 262 3
1 scoop of iso protein 25 106
1 cup of sweet potatoe 4 58 250
chicken breast (1 lb.) 82 8 422

lunch/ dinner total 240 88 33 1637 5

bedtime casein protein 25 2 110
1 cup of cottage cheese (red.sodium) 42 9 15 360
pineapple (1/2 can) 32 140 1


totals (362-protein) (202-carbs) (53-fat) (2807-calories) (15-fiber)

Way to keep your head up man. You can't appreciate the good things until you've been through the bad

I upped my cals 700 grams this week. Its been a bitch. Im full most of the time, feel like i need to take a dump constantly (sorry). Im going to try to stick with it for 6 days a week though. Im a little scared that this will put more fat on. The extra cals gave me about 150 grams of protein. I was only consuming about 200 grams of protein per day before.

Im trying to burn 400 cals per day at the gym . So im about 350 cals above my bmr. (assuming my bmr stays the same during cycle)- i dont know if this is true or not.

I did start a cycle a couple weeks back. The timing was wrong, not well planned out.

Its mostly just 600mgs of sus, 700mgs of prop, and 350mgs of tren.

Planning on kicking up the tren in about a month.

I woke up feeling beat down this morning. Im going to take the day off from the gym. It sucks cause im really trying to stay consistent. I want to monitor my progress and make adjustments. But i also believe in not wasting a workout. I want to go in there and tear shit up. why go in if you feel like shit?

Eating 2lbs of chicken breast and 10 eggs a day has left my fridge empty. So im going to use this time and do some cooking and run to the store.

Wow brother.. rock on...

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you need some starting pics Norm... lets get em up there buddy:bber:

I took one this morning. Ill post it. its with my phone (piece of crap), so its a bit grainy.

decided after i ate my oatmeal that id cut all carbs today. So, basically i had 64 grams with breakfast, then traces through the day. Im paranoid of getting fat..lol!! I still ate about 2600 calories. By the end of the night, i was really tired- went straight to bed.

sorry guys, the pic was intended to bring some ass to my place yesterday. It didnt work... haa haa!!! i dont know if you can tell much from it. I like to stay autonomous, so no head shots. Im 6'1" 240 right now. Im not pumped at all, basically rolled out of bed and took the pic. I've been off for 4+ months, so i did put some fat back on. I went off cold turkey, No pct.

Cant wait for saturday. Its my cheat day. Otherwise i eat exactly the same thing every day.

I do feel much better today. I woke up with a lot of energy/ positive attitude.

Its my cheat day!! I started the morning eating the same though-lol. 2 packs of oatmeal, and 1 iso protein. I plan on having the same omelet and possibly 1 chicken breast for lunch. Ill cheat later tonight. Its mostly cause i dont feel like leaving the house, plus i really dont have any cravings. I dont even know what i want to cheat with- nachoes maybe??

My back has been a mess for about a month. I mean, bad!!! So i had to take a break from squats and deads. Yesterday was my first day squatting. Holly shit, im a lot weaker. It has a lot to do with the past year, lots of cardio (running) and dieting. Now that i have my diet down, IM going to cut back on the running, focus more on training my legs. They're getting way to small, its time to build them back up.

All hell is going to break loose again. Im starting a new bouncing gig this coming friday.

Im beginning to question the increase in my calories. I love how full my muscles feel. But, I feel fat... I look fat. I know its impossible cause its only been a week, but I might cut back a bit. 700 calories is a lot to increase. I do have to admit, my cardio has suffered, i had a great week of lifting, but my cardio was horrible.

yesterday i killed my diet, was hungry all day.... Really easy pounding that 2lbs of chicken. Workout went really well.

Im just laughing at myself. I finally went out and got a digital scale. I just got done mincing my chicken and weighing it for the day. I've only been actually eating a pound of meat. So, I was pissed for a minute, because i honestly cant eat much more. But then i went back on nutritional data.com and figured out that what im actually eating has way more protein and calories than i thought. So its okay really, infact, when you cook and mince a chicken breast and weight it, 1lb= 128g of protein, 16 grams of fat, and 422 calories.

I think im going to split up eating this into 2 servings instead of eating it all at one meal. Primarily because i dont think the body can use that much protein all at once. id rather split it up and eat about 3-4 hours apart.

Im also dropping my rice and sweet potatoes. Why? cause with the oatmeal in the morning, and traces of carbs, i have wonderful workouts. I have a hard time eating everything else as it is. Id mix the sweet potatoes in with the chicken to give it flavor, but i think im going to a fat free Italian salad dressing instead. zero fat, 3 grams of carbs, 350mg of sodium, 15 cals per 30ml. I measured 150 mls. (need more, chicken is still dry).

anyways... my totals look like this now.

319 (protein) 129(carbs) 52(fat) 2274(calories) 13(fiber)

fiber is a little low. Poops been squishy. I think i might have to go to a fiber substitute. Will see.

Im sticking with this for 6 days a week and then eating whatever i want on my cheat day. Last saturday NACHOES! then french toast later... haa!!

starting to get high bp. Had a nose bleed last night while sleeping, blood all over pillow. Guess the two might not be linked, but bp is getting high, i can feel it.

Getting killer pumps at the gym.

Last couple nights my appetite has increased. So i added another chicken breast. My calories are actually much higher than im counting here. I've been using a fat free Italian dressing to get my chicken down. Id stick with it, but it has a ton of sodium. Tomorrow or sunday, im going to take some time and try making a new sauce out of sweet potatoes.

383 (protein) 166(carbs) 44(fat) 2460(calories) 13(fiber)

I have quite a few obstacles today. Im taking today off from the gym- so I might not have the same appetite. I start working at a new club tonight. The trick will be downing the pound and a half of chicken before i start the bouncing gig.

huge pumps at the gym. appetite is doing well, i ate everything last night no problem. I gained a lot of weight in a short period of time. Im not quite 250lbs, but getting close. I was 248lbs mid day, with shoes and shorts on. Im not trying to gain weight, i want to be leaner. But when i look in the mirror, i look good, muscle are full and i still can see my abs.

my mornings are getting better. Im beginning to wake up feeling fresh. Not sure if thats do to the new diet or no women, or not drinking anymore, but It feels good. pushing my body to eat more has become a new goal. I seriously want to get another chicken breast down every day.

I've dropped the meal loaf from my diet. Added another 1/2 pound of chicken. So, im eating 2lbs of cooked and minced chicken every day. I've seen not only huge improvements in the gym, but also in the mirror since i've stepped up my diet. I feel awesome....

my daughter is in town for the next week. So diet and training will suffer.

Doing well, even with work/ daughter. I drop her off at her grandmothers, go to work, then go to the gym at 1am. Im doing a 3 day split for the week. still able to stick with diet. - which is cool.