# Workout Thread, get in Zone - Chief **URL:** \ **Category:** Shift518 Off Topic\ **Created:** [August 19, 2009, 8:47am UTC](https://forums.speedlife.net/t/workout-thread-get-in-zone-chief/246212 "2009-08-19T08:47:14Z")\ **Posts on this page:** 1\ **Showing post:** 39
**Author:** ![deadbeatrec](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deadbeatrec/32/6401_2.png) [@deadbeatrec](https://forums.speedlife.net/u/deadbeatrec)\ **Post date:** [August 20, 2009, 7:20am UTC](https://forums.speedlife.net/t/workout-thread-get-in-zone-chief/246212/39 "2009-08-20T07:20:27Z")
> [@what photoshop to buy??](https://forums.speedlife.net/t/what-photoshop-to-buy/21839/10): > > Im actually glad u made this thread bc i have been lifting hard for the last month and a half or so again. I have been keeping track of all the calories and protien i have been taking in as well as the workouts i do on an organizer on my iphone. I am eating 6-8 times a day which usually looks like this- > 6am- hardroll/ quart of milk and maybe a pie > 8-9am whatever i can find around here at work,donuts, hot pockets, peanuts, beefjerkey, half gallon of half and half tea or green tea and an apple or some stupid shit > 11-12 - lunch 2 slices of pizza or a sub, chips or wendys or taco bell or a couple sandwichz > 3 - home from work- left overs from whereever or a couple hot dogs, LIFTING, whey protien shake > 7-8 - grill some marinated chicken, make a salad with some stuff i gree in my own garden or some other veggies/fruits… Or go down to the bar and eat like a train > 10ish- icecream / water, bananas > > lifting schedule is somthing like this > m-back, weighted pull ups > t- bis, forearms > w-abs, shoulders, tris > t- legs (ughh) weighted calve dips/squats > f-random, whatever i feel like doesnt hurt and needs to be pushed more > > all the work outs are done with medium weight 10-20 reps to warm up then heavy weight untill failure at about 10 reps, usually 4 or 5 sets for example bicep standing barbell curl -60 lbs x20 rep > 80 lbs x15 rep > 120 lbs x untill fail around 10 rep > 80 lbsx untill fail > all with 30-60 second breaks between to drink a glass of water, sorry this all looks like a mess but im posting from my iphone, i would love to chat with u more sometime E and get some tips. Ive gone from 185 to about 195+ in the last month or so u have and im sure u have bit on a small bit a lot of fat doing so. this diet is terrible!!! this routine is terrible!!! when bulking u want to stuff a shit load of food down the gullet but not necessarly what ur eating. i try to hit 5500-6000 cals a day but its all clean food. chicken, steak, beef, tuna, cottage cheese, raw oats, brown whole grain rice ect ect. u are doing nothing but putting ur body through hell. ur sugar levels and the amount of saturated fats will do nothing but impeed gains. clean that shit up fast!!! i have sample diets. here this one is on me. something simple i wrote up for someone. **6:30: Pro/Carb** 8 Egg Whites, 1 Scoop Of [whey](http://research-ology.com/shop/product_info.php?cPath=25&products_id=53) Protein, 1 cup oatmeal 50g protein / 54g carbs / 5g fat **7:30: Pro/Fat** Lean Ground Beef, ¼ cup swiss cheese, green veggies 55g protein / 2g carbs / 20g fat **9:30: Pro/Carb** Chicken Breast, 1 and a half cup Brown Rice 55g protein / 84g carbs / 3g Fat \*\*_Disclaimer:_ Meal 3 can be a pro/fat meal if you are ultra sensitive to carb intake. **11:30: Pro/Fat** 2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies 60g protein / 2g carbs / 13g Fat **Workout** **1:30: PWO Nutrition** 2 Scoops [whey](http://research-ology.com/shop/product_info.php?cPath=25&products_id=53) Protein / 80g of Dextrose 40g protein / 80g carbs / 0g fat **3:30: PPWO** Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked) 50g protein / 70g carbs / 3g fat **pwo: Pro/Fat** Lean Protein of your choice, 2 Tbsp Natural Peanut Butter 50g protein / 5g carbs / 18g fat **6:00** **8:30: Before Bed** 3 Scoops of [whey](http://research-ology.com/shop/product_info.php?cPath=25&products_id=53) Protein, 1.5 Tbsp. Flax Seed Oil 60g protein / 3g carbs / 21g Fat --- _[View the full topic](https://forums.speedlife.net/t/workout-thread-get-in-zone-chief/246212)._