Chest

Bench Press 70kg 5*5 75kg 5*5 80kg 5*5 85kg 5*5 90kg 5*5 95kg 5*5 100kg 5*5
       
Dumbbell Incline Bench Press 25kg 5*8 27.5kg 5*8 30kg 5*8
   

Shoulder

Dumbbell Shoulder Press 25kg 5*8 27.5kg 5*8 30kg 5*8
   
Lateral Raise 7.5kg 10kg 12.5kg 15kg 17.5kg 20kg
     
Face Pull 30kg 32.5kg 35kg 37.5kg 40kg
   

Back

Pull Up 15 17 19 21 23
   
Weighted Pull Up 5kg 5*12 10kg 5*12 15kg 5*12 20kg 5*12 25kg 5*12
       

First Cutting april,2024

Original Weight(pfund) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
156.5 154.8 153.7 153 153.7 154.1 151.9 151
Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
150.3 150.3 150.3 149.6 150.3 null 149.5
Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
null 149.7 149.5 148.8 null 148.6 148.1
Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28
147.5 147.8 146.9 146.5 145.9 145.9 145.5
Day 29
144.6

ps: My original weight shall be calibrated as 157.2 because I switched my scale in the middle and the old one was inaccurate, always 0.7 pfund less.


The Grand Bulking1

Carbohydrate

  • 全麦面包 26g
  • 面条 125g
  • 香蕉 60g
  • 米饭 130g
  • 蔬菜 10g
  • 每日坚果 4.3g
    in total 355.3g

Protein

  • 蛋白粉 20g
  • 牛肉 9g
  • 鸡胸肉 75g
  • 蛋白粉 20g
    in total 124g

Fat

no calculation


Nutrition Supplement Review

蛋白粉2

诺特兰德         A-
巧克力味   便宜   沫很多   溶解性差   口感还行

氧气能量         D
味道忘了   别人送的   沫很多   口感垃圾

肌肉科技——高达联名款         B
巧克力味   比较便宜   沫有点多   口感还不如诺特兰德

MyProtein         A
草莓味   比较便宜   沫较少   口感不错有点太甜了

On——进口         A+
双重巧克力味   比较贵   沫很少   口感较好

Fine Japan         S
巧克力味(有点像巧克力味的蛋筒)   便宜   沫很少   口感较好   蛋白质含量稍低 66%

康比特         C+
酸奶味   分离乳清   贵   沫有点多   口感偏差


  1. inspired by the Grand Line from One Piece, please notice this referrence, please please!!! 

  2. 我后面买了转转杯,连诺特兰德都轻松溶解,所以就不考虑溶解性了