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Hahaha well spotted, yeah Dogmans this week and riggers the week after. Not complaining though gets me off site for a little bitWhat’s this secret dogman training course material?
Ahhh so good!Hahaha well spotted, yeah Dogmans this week and riggers the week after. Not complaining though gets me off site for a little bit
Crane crew is the better option
you’ll enjoy it.
249 protein is good
Didn’t get to the gym yesterday as I was snowed in studies for work. Was super disappointed as that is the first week since I began this journey that I didn’t get all 5 workouts in. So added the missed workout into this week.
Back
10 incline treadmill warmup
ISO lateral row
3 warmup set with 60kg to get some blood in there.
Working sets
10@120kg
10@120>+3
7@120#
Iso lateral high row
10@80kg
10@80
9@80#
Then I done 3 more sets of 10 just the right arm. Starting to notice my right isn’t growing like me left.
Rack pull
10@60kg
5@80
5@100
5@120
5@140
5@160# I drop set this from here all the way back down 5 reps each piece.
Shrugs
50kg db 4 sets each to failure
Seated bent over rear felt flys
10@10/20@5
10@10/20@5
10@10/20@5
I make sure I get all these reps out even if I have to pause for a second.
20 mins on the stairmaster - man I could use a rest day just from this lol
Back
10 incline treadmill warmup
ISO lateral row
3 warmup set with 60kg to get some blood in there.
Working sets
10@120kg
10@120>+3
7@120#
Iso lateral high row
10@80kg
10@80
9@80#
Then I done 3 more sets of 10 just the right arm. Starting to notice my right isn’t growing like me left.
Rack pull
10@60kg
5@80
5@100
5@120
5@140
5@160# I drop set this from here all the way back down 5 reps each piece.
Shrugs
50kg db 4 sets each to failure
Seated bent over rear felt flys
10@10/20@5
10@10/20@5
10@10/20@5
I make sure I get all these reps out even if I have to pause for a second.
20 mins on the stairmaster - man I could use a rest day just from this lol
Macros for the day
Total Cals 2209
Protein 243
Carbs 108
Fats 85
Need to get this back on track, fats have been lacking last couple of days and need to get the carbs a touch lower. Been super busy and the meal prepping has suffered. Cooking up some meals tonight which should help. I’ll take some photos once they’re all done
Total Cals 2209
Protein 243
Carbs 108
Fats 85
Need to get this back on track, fats have been lacking last couple of days and need to get the carbs a touch lower. Been super busy and the meal prepping has suffered. Cooking up some meals tonight which should help. I’ll take some photos once they’re all done
this is good you trained enough bro
the stairmaster no rest day bro push that hard to even 30min if you can
macros are clean but you right fats gotta go up at least 100-110 level broMacros for the day
Total Cals 2209
Protein 243
Carbs 108
Fats 85
Need to get this back on track, fats have been lacking last couple of days and need to get the carbs a touch lower. Been super busy and the meal prepping has suffered. Cooking up some meals tonight which should help. I’ll take some photos once they’re all done
@Allupfromhere
Arms
10 mins cardio warm up as usual.
Tricep push down
3 building warm up sets
Working sets
12@68
12@68
10@68/20@34##
Alternating db curls
Done a few real light sets with some volume and some hammers just to give the elbows some life.
Working sets
[email protected]
[email protected]
[email protected]#/20@5##
Skull crushers/ close grip press superset
10@35/10@35kg
10@35/10@35
6@35/6@35
Preacher curls ez bar
8@35kg>+5kg
7@35#
5@35#
Body weight dips
12
10
7##
Single arm cable curls
[email protected] each arm
[email protected]
[email protected]
Good controlled quality reps here.
Round the session of with 45mins incline treadmill. Really trying to get some good cardio in each day now moving forward.
10 mins cardio warm up as usual.
Tricep push down
3 building warm up sets
Working sets
12@68
12@68
10@68/20@34##
Alternating db curls
Done a few real light sets with some volume and some hammers just to give the elbows some life.
Working sets
[email protected]
[email protected]
[email protected]#/20@5##
Skull crushers/ close grip press superset
10@35/10@35kg
10@35/10@35
6@35/6@35
Preacher curls ez bar
8@35kg>+5kg
7@35#
5@35#
Body weight dips
12
10
7##
Single arm cable curls
[email protected] each arm
[email protected]
[email protected]
Good controlled quality reps here.
Round the session of with 45mins incline treadmill. Really trying to get some good cardio in each day now moving forward.
Food for the day;
Macros were better today, glad to get them back on track. First meal for the day was 5 eggs, some grilled tomato and a protein shake.
Cals 538
Protein 62.7
Carbs 6.2
Fats 28.5
Lunch was some meal prep satay chicken the mrs had made for the week, made with coconut milk and organic seasonings and spices. I just swapped out the rice for half an avocado.
Cals 667
Protein 54
Carbs 14
Fats 44
Arvo snack was the staple 200g yoghurt and 30g walnuts
Protein water post workout
Cals 280
Protein 20.3
Carbs 10
Fats 19.1
And to finish up was the dinner of champions
250g scotch fillet stack with the green veggies.
Cals 721
Protein 84.6
Carbs 14.3
Fats 35.5
Total Cals 2278
Protein 236.6
Carbs 44.5
Fats 127
Really getting the carbs down now, gonna keep this approach for the rest of the year and see where my body composition is at. Happy with current progress and the rate which I’m leaning out. Be nice to drop some more body fat before Christmas, try and go pretty hard for the next 3 weeks.
Macros were better today, glad to get them back on track. First meal for the day was 5 eggs, some grilled tomato and a protein shake.
Cals 538
Protein 62.7
Carbs 6.2
Fats 28.5
Lunch was some meal prep satay chicken the mrs had made for the week, made with coconut milk and organic seasonings and spices. I just swapped out the rice for half an avocado.
Cals 667
Protein 54
Carbs 14
Fats 44
Arvo snack was the staple 200g yoghurt and 30g walnuts
Protein water post workout
Cals 280
Protein 20.3
Carbs 10
Fats 19.1
And to finish up was the dinner of champions
250g scotch fillet stack with the green veggies.
Cals 721
Protein 84.6
Carbs 14.3
Fats 35.5
Total Cals 2278
Protein 236.6
Carbs 44.5
Fats 127
Really getting the carbs down now, gonna keep this approach for the rest of the year and see where my body composition is at. Happy with current progress and the rate which I’m leaning out. Be nice to drop some more body fat before Christmas, try and go pretty hard for the next 3 weeks.
Attachments
45 min of cardio with these clean meals bro
thats legitprotein is perfect and fat is perfect bro
you are going to get shredded by xmasi see avocado and steak = WIN!!!
Yeah definitely trying to polish up my cardio and diet right now that’s for sure, steak is always a win haha thanks brother!45 min of cardio with these clean meals bro
protein is perfect and fat is perfect bro
i see avocado and steak = WIN!!!
Trying to get as much veg as I can whilst maintaining the higher fats, it’s a work in progress but I would like to think I’m somewhere on the money right now. Thanks @stevesmi
cardio is true shred city bro
Hope so hahahacardio is true shred city bro
Shoulder
Warm up with 10 mins cardio and some lightweight sets, made sure they were primed for this workout.
Then business as usual..
Db side lateral raises 5 sets
12@10kg
10@10
10@10
10@10/20@5 - >+2/+4
8@10/16@5
Seated db press 4 sets
12@20kg
12@20
10@20
8@20/16@10
Seated bent over rear delt raises 4 sets
12@10kg
12@10
10@10/20@5
10@1/20@5
Cable side raises 4 sets
12@6kg
12@6
10@6
10@6
1/2 second pause at the top of every rep
Db front raises 4 sets
Last set is a drop set
12@10kg
12@10
10@10
10@10/10@5/[email protected]
Shrugs db 5 sets
15@60kg
15@60
12@60
10@60
8@60
Half hour on the elliptical to finish up, the last 10 mins I done interval sprints - 30 seconds max sprint followed by 1 min back at normal pace before heading into the next sprint.
Warm up with 10 mins cardio and some lightweight sets, made sure they were primed for this workout.
Then business as usual..
Db side lateral raises 5 sets
12@10kg
10@10
10@10
10@10/20@5 - >+2/+4
8@10/16@5
Seated db press 4 sets
12@20kg
12@20
10@20
8@20/16@10
Seated bent over rear delt raises 4 sets
12@10kg
12@10
10@10/20@5
10@1/20@5
Cable side raises 4 sets
12@6kg
12@6
10@6
10@6
1/2 second pause at the top of every rep
Db front raises 4 sets
Last set is a drop set
12@10kg
12@10
10@10
10@10/10@5/[email protected]
Shrugs db 5 sets
15@60kg
15@60
12@60
10@60
8@60
Half hour on the elliptical to finish up, the last 10 mins I done interval sprints - 30 seconds max sprint followed by 1 min back at normal pace before heading into the next sprint.
Attachments
I just find my main meals are already quite filling so I add the arvo snack in to help me hit my macros for the day with out forcing myself to eat more at the other meal times. It does help with my satiety too though throughout the whole day.
I'm gonna have to cook me up an omelette sometime
I haven't made one in a long time
I haven't made one in a long time
making sure you hit both sides of the muscles is fantastic
that's something that most people don't do
that's something that most people don't do
bro not bad 45 minute cardio
and you paced 11 minutes that's pretty good too 4 miles is a lot
and you paced 11 minutes that's pretty good too 4 miles is a lot
Thanks brother, yeah cardio was good! I felt good just had to get back for something at home so only got 30mins in and that’s why I through the sprints in there. It’s a rest day for me today so I’ll be heading there soon for an hour cardio and some core work
LevButlerov
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Actually I found sprint cardio some of the best with clients who are trying to lose bodyfat, so its perfect for you.Thanks brother, yeah cardio was good! I felt good just had to get back for something at home so only got 30mins in and that’s why I through the sprints in there. It’s a rest day for me today so I’ll be heading there soon for an hour cardio and some core work
On the money then! Yeah im locking the calories and macros real tight these next 3 weeks and making sure I don’t miss any cardio at all. Feeling good, food is good and so is training so keen to see what I can achieve these next weeksActually I found sprint cardio some of the best with clients who are trying to lose bodyfat, so its perfect for you.
See how my body feels at the end of December too, might have a deload week and just focus on cardio and functional training. Been hitting the weights hard the last 3 months with at least 1 set per exercise to genuine failure every workout. I can feel my muscle groups getting tired early on each workout now even having bumped up my protein towards 250g daily.
LevButlerov
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Deload a bit but keep going with cardio and steady.
Food for the day;
Macros are on point right now, happy with where they are sitting. Feeling good. First up 5 egg omelette with 2 chicken sausages, made with all chicken thigh from the butcher. Digestive enzyme, Metamucil (psyllium husk) and a probiotic here too.
Cals 587
Protein 51
Carbs 10.2
Fats 37.6
Lunch was same meal prep satay chicken the mrs had made for the week, made with coconut milk and organic seasonings and spices. Had 20g dry weighed jasmine rice with this meal too. Also fish oil cap, digestive enzyme, and psyllium.
Cals 618
Protein 53.3
Carbs 28.2
Fats 33
Arvo was 160g Yopro protein yoghurt and 35g walnuts with double scoop protein water.
Cals 461
Protein 51.3
Carbs 12.9
Fats 23.4
Dinner was steak again 250g scotch fillet with the green veggies.
Cals 721
Protein 84.6
Carbs 14.3
Fats 35.5
Fish oil cap, digestive enzyme and psyllium here too.
Total Cals 2387
Protein 240.2
Carbs 65.6
Fats 129.5
Gonna keep these numbers fairly tight to this. Though it was a touch higher today for a slight refeed and keep the cardio going every day.
Macros are on point right now, happy with where they are sitting. Feeling good. First up 5 egg omelette with 2 chicken sausages, made with all chicken thigh from the butcher. Digestive enzyme, Metamucil (psyllium husk) and a probiotic here too.
Cals 587
Protein 51
Carbs 10.2
Fats 37.6
Lunch was same meal prep satay chicken the mrs had made for the week, made with coconut milk and organic seasonings and spices. Had 20g dry weighed jasmine rice with this meal too. Also fish oil cap, digestive enzyme, and psyllium.
Cals 618
Protein 53.3
Carbs 28.2
Fats 33
Arvo was 160g Yopro protein yoghurt and 35g walnuts with double scoop protein water.
Cals 461
Protein 51.3
Carbs 12.9
Fats 23.4
Dinner was steak again 250g scotch fillet with the green veggies.
Cals 721
Protein 84.6
Carbs 14.3
Fats 35.5
Fish oil cap, digestive enzyme and psyllium here too.
Total Cals 2387
Protein 240.2
Carbs 65.6
Fats 129.5
Gonna keep these numbers fairly tight to this. Though it was a touch higher today for a slight refeed and keep the cardio going every day.
Rest day from training, went and done an hour on the treadmill at max incline. Was good to finally reach the hour mark here.
Alleged calories burnt from hearts bpm - 895
Average watts 235
Total distance - 5.64kms
Distance climbed 757m
Average pace (mins/kms) - 11.04
Average speed - 5.4kms
Average bpm - 138
Alleged calories burnt from hearts bpm - 895
Average watts 235
Total distance - 5.64kms
Distance climbed 757m
Average pace (mins/kms) - 11.04
Average speed - 5.4kms
Average bpm - 138
@Allupfromhere stay on that healthy grind bro!
Your macros look good
@Allupfromhere Numbers look good man....keep going........
Legs
30mins incline treadmill before the workout. Only because I know the legs weren’t gonna have cardio left in them at the end.
Leg extensions
Warm up sets
20@20kg
15@35
Working sets
15@45
15@45
14@45#
13@45#
Seated hamstring curls
15@45
15@45
15@45
16@45##
Leg press
10@120
10@160
8@200kg
8@200
Super squat face in
8@120
8@120
8@160
7@160#
Bb Rdl
10@110kg
10@110
8@110##
Went up 20kg from last week here, definitely feeling stronger in the hamstrings now.
30mins incline treadmill before the workout. Only because I know the legs weren’t gonna have cardio left in them at the end.
Leg extensions
Warm up sets
20@20kg
15@35
Working sets
15@45
15@45
14@45#
13@45#
Seated hamstring curls
15@45
15@45
15@45
16@45##
Leg press
10@120
10@160
8@200kg
8@200
Super squat face in
8@120
8@120
8@160
7@160#
Bb Rdl
10@110kg
10@110
8@110##
Went up 20kg from last week here, definitely feeling stronger in the hamstrings now.
Food for the day;
Pretty disappointed today if I’m being honest. Macro targets weren’t hit, though calories were still similar. Late getting home from work then went to the gym and by the time I got back I just went for the meal the Mrs had already made instead of cooking my steak. I was wrecked from work and gym and just wanted to eat and rest. Eyes back on the target tomorrow again.
5 egg omelette and an almond latte first up.
Digestive enzyme, Metamucil (psyllium husk) and a probiotic here too.
Cals 469
Protein 32.4
Carbs 17.1
Fats 29.9
We prepped a new meal for the next few lunches which is higher in carbs but would have still kept me in range for the daily macros. Chicken pesto protein pasta. Also fish oil cap, digestive enzyme, and psyllium.
Cals 661
Protein 60.2
Carbs 43.1
Fats 25.9
Arvo was 160g Yopro protein yoghurt and 35g
walnuts with wpi shake. And a coconut water on the way home
Cals 545
Protein 46.2
Carbs 45.1
Fats 20.6
Dinner is what through my numbers out for the day, instead of steak and veg I grabbed the beef stir fry the Mrs had meal prepped and it kicked my carbs high for the day, lowered my protein and fats. Added 2 of the chicken sausages with this too to try bump the protein and back up but Steak just hits the macro numbers up too well not to have it in the diet.
Fish oil cap, digestive enzyme and psyllium here too.
Cals 419
Protein 43.9
Carbs 40.3
Fats 8.4
Added a double scoop of protein collagen water to get protein at least over 200 for the day.
Total Cals 2232
Protein 212.7
Carbs 145
Fats 85
4lts of water today.
Pretty disappointed today if I’m being honest. Macro targets weren’t hit, though calories were still similar. Late getting home from work then went to the gym and by the time I got back I just went for the meal the Mrs had already made instead of cooking my steak. I was wrecked from work and gym and just wanted to eat and rest. Eyes back on the target tomorrow again.
5 egg omelette and an almond latte first up.
Digestive enzyme, Metamucil (psyllium husk) and a probiotic here too.
Cals 469
Protein 32.4
Carbs 17.1
Fats 29.9
We prepped a new meal for the next few lunches which is higher in carbs but would have still kept me in range for the daily macros. Chicken pesto protein pasta. Also fish oil cap, digestive enzyme, and psyllium.
Cals 661
Protein 60.2
Carbs 43.1
Fats 25.9
Arvo was 160g Yopro protein yoghurt and 35g
walnuts with wpi shake. And a coconut water on the way home
Cals 545
Protein 46.2
Carbs 45.1
Fats 20.6
Dinner is what through my numbers out for the day, instead of steak and veg I grabbed the beef stir fry the Mrs had meal prepped and it kicked my carbs high for the day, lowered my protein and fats. Added 2 of the chicken sausages with this too to try bump the protein and back up but Steak just hits the macro numbers up too well not to have it in the diet.
Fish oil cap, digestive enzyme and psyllium here too.
Cals 419
Protein 43.9
Carbs 40.3
Fats 8.4
Added a double scoop of protein collagen water to get protein at least over 200 for the day.
Total Cals 2232
Protein 212.7
Carbs 145
Fats 85
4lts of water today.
LevButlerov
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Dont worry about not hitting macros 1 day, some days you get it some you dont, its the name of the game.
lets try again tomorrow
Yeah you’re right bro, no point creating unnecessary stress lol. Thank you brother.Dont worry about not hitting macros 1 day, some days you get it some you dont, its the name of the game.
lets try again tomorrow
Chest
Flat Db bench press
10@20kg
5@30kg
[email protected]
Working sets
7@40kg
6@40
Would have liked more but was my first time pushing this weight with dumbbells, try and push it further next week.
Incline bench press
Acclimation set here to feel the movement
8@60
Then onto the working sets
8@70
5@80# > bumped the weight here but it was too much after moving up on the db press
7@70#
Decline hammer strength
10@80kg
10@90> +10kg
9@90##
Weights up this week here too.
Db pec flys
12@15
12@15> +2 reps
10@15# > +2 reps here also
Side lateral raises (want to hit these twice a week)
10@10/20@5kg
10@10/20@5
I make sure I get all these reps out even if I have to pause to get there
Standing Calf raisers
15@115kg
15@125
15@125
13@125##
9@125##
30 mins max incline treadmill to close it up.
As of Monday I think I will seperate my cardio and weights. Just spending too long in the gym of an afternoon and still have a responsibility to the family. So moving forward will be 1 hour of fasted cardio early am before work and weights in the arvo.
Flat Db bench press
10@20kg
5@30kg
[email protected]
Working sets
7@40kg
6@40
Would have liked more but was my first time pushing this weight with dumbbells, try and push it further next week.
Incline bench press
Acclimation set here to feel the movement
8@60
Then onto the working sets
8@70
5@80# > bumped the weight here but it was too much after moving up on the db press
7@70#
Decline hammer strength
10@80kg
10@90> +10kg
9@90##
Weights up this week here too.
Db pec flys
12@15
12@15> +2 reps
10@15# > +2 reps here also
Side lateral raises (want to hit these twice a week)
10@10/20@5kg
10@10/20@5
I make sure I get all these reps out even if I have to pause to get there
Standing Calf raisers
15@115kg
15@125
15@125
13@125##
9@125##
30 mins max incline treadmill to close it up.
As of Monday I think I will seperate my cardio and weights. Just spending too long in the gym of an afternoon and still have a responsibility to the family. So moving forward will be 1 hour of fasted cardio early am before work and weights in the arvo.
Fasted cardio will do wonders for you brother. Great idea
Yeah I feel it’s the way forward from now haha try to drop as many kgs before I blast. 2025 it’s fucking on lol @Dumptruck
Good idea bro, lean up nicely. Good base to build off is the go! Prime yourself for a big 2025
Food and macros
Total cals for the day 2145
Protein 215
Carbs 119
Fats 95
Two days in a row that isn’t ideal. Meal prepping again tomorrow so targets are going to be a hell of a lot easier with the busy days. Meal prepping is the only sure way for me at the moment, I have definitely felt the hit not having enough ready for this week just passed. Oh well press on tomorrow onwards.
Can’t seem to upload photos now? Can anyone help with this?
Total cals for the day 2145
Protein 215
Carbs 119
Fats 95
Two days in a row that isn’t ideal. Meal prepping again tomorrow so targets are going to be a hell of a lot easier with the busy days. Meal prepping is the only sure way for me at the moment, I have definitely felt the hit not having enough ready for this week just passed. Oh well press on tomorrow onwards.
Can’t seem to upload photos now? Can anyone help with this?
LevButlerov
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chest day is legit
I like the pec work, but you can split cardio and weights if you have issues with family
LevButlerov
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Food pics look REALLY good and tasty
Protein over 200 is your goal, drive it to 250 and start meal prepping very good play.
Thanks bro! No issues yet she is supportive but I want to make more time for them myself. Will also allow me to bump up to an hour cardio everydaychest day is legit
Sweet brother relieving to know I’m heading the right direction..Food pics look REALLY good and tasty
Protein over 200 is your goal, drive it to 250 and start meal prepping very good play.
Is there a way for you to shift schedule so you get 1 hour fasted cardio?Thanks bro! No issues yet she is supportive but I want to make more time for them myself. Will also allow me to bump up to an hour cardio everyday
Sweet brother relieving to know I’m heading the right direction..
fat loss benefits through the roof
Is there a way for you to shift schedule so you get 1 hour fasted cardio?
% brother already sorted, as of tomorrow I’ll be doing 1 hr fasted cardio every day and will be moving my weight sessions to the afternoon. Time to put the foot on the pedal!
Going into 2025 right way to open the year
Sunday - Back
10 mins stair master to get things heated up quicker.
Lat pulldown wide grip
10@50
10@54
10@64
ISO lateral row
3 warmup set with 60kg to get some blood in there.
Working sets
10@120kg
10@120
7@120#
Held the line here from last week, no increase on this exercise
Iso lateral high row
10@80kg
10@80
10@80# >+1 rep
Another 3 more sets of 10 just the right arm. Was starting to notice my right isn’t growing like my left.
Rack pull
5@80
5@100
5@120
5@140
5@160# I drop set this from here all the way back down 5 reps each piece.
Shrugs
50kg db 4 sets each to failure
Seated bent over rear felt flys
10@10/20@5
10@10/20@5
10@10/20@5
I make sure I get all these reps out even if I have to pause for a second.
30 mins max incline treadmill for the closer
10 mins stair master to get things heated up quicker.
Lat pulldown wide grip
10@50
10@54
10@64
ISO lateral row
3 warmup set with 60kg to get some blood in there.
Working sets
10@120kg
10@120
7@120#
Held the line here from last week, no increase on this exercise
Iso lateral high row
10@80kg
10@80
10@80# >+1 rep
Another 3 more sets of 10 just the right arm. Was starting to notice my right isn’t growing like my left.
Rack pull
5@80
5@100
5@120
5@140
5@160# I drop set this from here all the way back down 5 reps each piece.
Shrugs
50kg db 4 sets each to failure
Seated bent over rear felt flys
10@10/20@5
10@10/20@5
10@10/20@5
I make sure I get all these reps out even if I have to pause for a second.
30 mins max incline treadmill for the closer
Attachments
I feel the back pump just reading the rows. Nicely done on the rows and the best cardio closer
@Allupfromhere EVO family support for you
Thank you brother appreciate you allI feel the back pump just reading the rows. Nicely done on the rows and the best cardio closer
Can you please tell us portions and what’s inside the boxesFirst lot done
left side looks like beef but hard to guess
juddy
72 hour timeout.
Good pick up on the right arm, nice log mate. Tell us about the meals you preped?I feel the back pump just reading the rows. Nicely done on the rows and the best cardio closer
Wow, that is a hardcore leg day.
You started off with leg extensions and you worked all the way through.
You started off with leg extensions and you worked all the way through.
Spot on mate it is extra lean mince (ground beef) but they’re for the wifey. The chicken satay meals are mine. Roughly 40g jasmine rice dry weight and 175g chicken breast raw. Gets the healthy fats from the organic peanut butter and coconut milk.Can you please tell us portions and what’s inside the boxes
Yeah I started noticing in in my progress photos from the back, Kinda making me look slightly twisted from the front. The deconstructed Shepards pie on the left is the wife’s, macros are aimed for her. The satay chicken and rice is mine, lunches for this week. Easy meal done in the slow cooker and I can just do my rice portions and divide it all up at the end. The only meal I have for the day that I include deliberate carbs, I’ll post recipe and macros
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You're making progress no matter what, and the food is legit I love to see meal prepSpot on mate it is extra lean mince (ground beef) but they’re for the wifey. The chicken satay meals are mine. Roughly 40g jasmine rice dry weight and 175g chicken breast raw. Gets the healthy fats from the organic peanut butter and coconut milk.
Yeah I started noticing in in my progress photos from the back, Kinda making me look slightly twisted from the front. The deconstructed Shepards pie on the left is the wife’s, macros are aimed for her. The satay chicken and rice is mine, lunches for this week. Easy meal done in the slow cooker and I can just do my rice portions and divide it all up at the end. The only meal I have for the day that I include deliberate carbs, I’ll post recipe and macros
Thanks bro!You're making progress no matter what, and the food is legit I love to see meal prep
waiting to see you cardio up man
Out the gates hot this morning brother got the hour in and just over 15kms
15kms cardio?Out the gates hot this morning brother got the hour in and just over 15kms
15kms cardio?
I'm impressed WOW!
Food pics look good
Rest day for me yesterday so not much to report. First day of the dedicated hour of fasted cardio and getting some good nutrition in to start the week.
Cals and macros;
Cals 2239
Protein 221
Carbs 84
Fats 125.
Hitting the cardio as hard as my workouts for the next 6 weeks as trying to lean out as much as possible before the start of my next log.
Cals and macros;
Cals 2239
Protein 221
Carbs 84
Fats 125.
Hitting the cardio as hard as my workouts for the next 6 weeks as trying to lean out as much as possible before the start of my next log.
3:30am cardio done and dusted. Not sure if the 15kms is accurate but it’s all I got to go off lol. Did feel some tightness in my right knee around the 20 minute mark which is strange. I’m using the elliptical for the morning cardio as it should be easier on the joints. See how tomorrow goes may end up using the max incline treadmill moving forward. Will post food and todays workout this evening.
On the tight knee, tomorrow make sure to warm up the knees more with stretching before you start, maybe just stiff
Will do definitely! Was a little concerned early morning at work but the tightness went away pretty early which was a relief.
Arms
Tricep push down
3 building warm up sets
Working sets
12@68
12@68
10@68##
Alternating db curls
Warmed the elbows right up today before these.
Working sets
[email protected]
[email protected]
[email protected]#/20@5##
Biceps were full as fuck after these sets it almost hurt.
Skull crushers/ close grip press superset
12@35/12@35kg>+2 reps on both
12@35/12@35
10@35/8@35> +4 reps on the skull crush & +2 on the close grip
Preacher curls ez bar
8@35kg
8@35>+1 reps
7@35>+2 reps
Body weight dips
12
10
10#>+3 more hear this week.
Single arm cable curls
[email protected] each arm
[email protected]
[email protected]
Good controlled quality reps here. Will be increasing weight here next week for sure.
Tricep push down
3 building warm up sets
Working sets
12@68
12@68
10@68##
Alternating db curls
Warmed the elbows right up today before these.
Working sets
[email protected]
[email protected]
[email protected]#/20@5##
Biceps were full as fuck after these sets it almost hurt.
Skull crushers/ close grip press superset
12@35/12@35kg>+2 reps on both
12@35/12@35
10@35/8@35> +4 reps on the skull crush & +2 on the close grip
Preacher curls ez bar
8@35kg
8@35>+1 reps
7@35>+2 reps
Body weight dips
12
10
10#>+3 more hear this week.
Single arm cable curls
[email protected] each arm
[email protected]
[email protected]
Good controlled quality reps here. Will be increasing weight here next week for sure.
Food for the day;
Nothing too different here today as the meals have been prepped for the week mostly. I’ll swap food around weekly rather than daily as it is much easier for consistency.
First meal was 5 eggs and half an avocado
Lunch was the prepped satay chicken with rice
Third meal was yoghurt, walnuts and wpi shake.
Dinner, trusty rib eye steak and steamed green vegetables
Total cals 2292
Protein 223
Carbs 98
Fats 223
Need to come up with another meal for breakfast that’s high in protein and good fats. Don’t really want many carbs at all with this meal as I aim to get the carbs for the day around lunch. Don’t get me wrong I love the eggs but would be beneficial nutrition wise to swap things up now and then.
Nothing too different here today as the meals have been prepped for the week mostly. I’ll swap food around weekly rather than daily as it is much easier for consistency.
First meal was 5 eggs and half an avocado
Lunch was the prepped satay chicken with rice
Third meal was yoghurt, walnuts and wpi shake.
Dinner, trusty rib eye steak and steamed green vegetables
Total cals 2292
Protein 223
Carbs 98
Fats 223
Need to come up with another meal for breakfast that’s high in protein and good fats. Don’t really want many carbs at all with this meal as I aim to get the carbs for the day around lunch. Don’t get me wrong I love the eggs but would be beneficial nutrition wise to swap things up now and then.
Sorry 123g fats
@Allupfromhere awesome work right here!
training is a win with the control but I would close all training with planks
223 on protein and 123 on fats thats good you're almost ketogenicFood for the day;
Nothing too different here today as the meals have been prepped for the week mostly. I’ll swap food around weekly rather than daily as it is much easier for consistency.
First meal was 5 eggs and half an avocado
Lunch was the prepped satay chicken with rice
Third meal was yoghurt, walnuts and wpi shake.
Dinner, trusty rib eye steak and steamed green vegetables
Total cals 2292
Protein 223
Carbs 98
Fats 223
Need to come up with another meal for breakfast that’s high in protein and good fats. Don’t really want many carbs at all with this meal as I aim to get the carbs for the day around lunch. Don’t get me wrong I love the eggs but would be beneficial nutrition wise to swap things up now and then.
try to cut carbs even more to around 50 and keep fats around 120-150 to go ketogenic
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