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@andrewx that’s a good rest day with a lot of good food man.
@andrewx Diet looks good bro....keep up the consistency.......
Chest+Triceps Workout Today:
Incline Bench Press:
2x8 60kg
1x5 60kg
1x12 50kg
1x8 50kg
SkullCrushers:
3x12 20kg
Food:
3256 kcal - 285g Proteins, 299g Carbs, 103g Fats
Meal 1 - Chicken breast + rice | Protein oatflakes - 893kcal, 83g P, 72g C, 28g F
Meal 2 - Protein Shake + Raspberries - 185kcal, 25g P, 17g C, 2g F
Meal 3 - Tortilla + Chicken Breast + Avocado + Frozen veggies - 881kcal, 84g P, 74g C, 25g F
Meal 4 - Protein Oats - 427kcal, 36g P, 40g C, 14g F
Meal 5 - Protein bar- 195kcal, 16g P, 12g C, 10g F
Meal 6 - Toast + Turkey Ham + Avocado - 676kcal, 41g P, 75g C, 22g F
Added more sets to bench press as suggested and also slower tempo (I tried to add flies but my pecs were not responding anymore so no point in doing junk volume)
Tried to add more sets to skull crushers but muscles weren't cooperating anymore so there was no point in doing more sets with shitty form.
Incline Bench Press:
2x8 60kg
1x5 60kg
1x12 50kg
1x8 50kg
SkullCrushers:
3x12 20kg
Food:
3256 kcal - 285g Proteins, 299g Carbs, 103g Fats
Meal 1 - Chicken breast + rice | Protein oatflakes - 893kcal, 83g P, 72g C, 28g F
Meal 2 - Protein Shake + Raspberries - 185kcal, 25g P, 17g C, 2g F
Meal 3 - Tortilla + Chicken Breast + Avocado + Frozen veggies - 881kcal, 84g P, 74g C, 25g F
Meal 4 - Protein Oats - 427kcal, 36g P, 40g C, 14g F
Meal 5 - Protein bar- 195kcal, 16g P, 12g C, 10g F
Meal 6 - Toast + Turkey Ham + Avocado - 676kcal, 41g P, 75g C, 22g F
Added more sets to bench press as suggested and also slower tempo (I tried to add flies but my pecs were not responding anymore so no point in doing junk volume)
Tried to add more sets to skull crushers but muscles weren't cooperating anymore so there was no point in doing more sets with shitty form.
Chest and tris, in the books
dont do skulls, get more dips in there.
Rest day today.
3335 kcal - 299g Proteins, 295g Carbs, 106g Fats
Meal 1 - Protein Shake + Blueberries + PB - 355kcal, 31g P, 30g C, 11g F
Meal 2 - Mac + Chicken Breast + Avocado + Reduced fat cheese - 761 kcal, 85g P, 40g C, 28g F
Meal 3 - Tortilla wrap + chicken breast + light mayo | protein oats - 912 kcal, 86g P, 72g C, 30g F
Meal 4 - Toast + PB + Jam - 431kcal, 14g P, 63g C, 13g F
Meal 5 - Tortilla Wraps + Chicken breast + Frozen veggies + light mayo - 877kcal, 85g P, 80g C, 23g F
idk what's going on but since I increased my protein past 200g, I've just felt hungry all the time, I keep trying to stay under 2700kcal, so basically 250-300g protein, < 200g carbs and 70-100g fats. But the carbs keep calling my name, whispering things.
I wonder if I should:
- embrace it and up the calories to 3000-3300 (which might lead to fat gain, so not really desirable)
- or reduce protein back to 200g and keep carbs at 300g
- or try harder to stay under 2700kcal while keeping protein at 250g-300g and reduce carbs.
3335 kcal - 299g Proteins, 295g Carbs, 106g Fats
Meal 1 - Protein Shake + Blueberries + PB - 355kcal, 31g P, 30g C, 11g F
Meal 2 - Mac + Chicken Breast + Avocado + Reduced fat cheese - 761 kcal, 85g P, 40g C, 28g F
Meal 3 - Tortilla wrap + chicken breast + light mayo | protein oats - 912 kcal, 86g P, 72g C, 30g F
Meal 4 - Toast + PB + Jam - 431kcal, 14g P, 63g C, 13g F
Meal 5 - Tortilla Wraps + Chicken breast + Frozen veggies + light mayo - 877kcal, 85g P, 80g C, 23g F
idk what's going on but since I increased my protein past 200g, I've just felt hungry all the time, I keep trying to stay under 2700kcal, so basically 250-300g protein, < 200g carbs and 70-100g fats. But the carbs keep calling my name, whispering things.
I wonder if I should:
- embrace it and up the calories to 3000-3300 (which might lead to fat gain, so not really desirable)
- or reduce protein back to 200g and keep carbs at 300g
- or try harder to stay under 2700kcal while keeping protein at 250g-300g and reduce carbs.
your meals are pretty good getting to 300 grams of protein
if you feel hungry, you should get calories up, you wont get fat, just move carbs to 300 and fat a bit up, and carbs talking to you LOL
you funny @andrewx
@andrewx this is a nice meal you put together. looking good with 5 meals! i like the setup do you have ingredients on that mayo?
Will do!your meals are pretty good getting to 300 grams of protein
if you feel hungry, you should get calories up, you wont get fat, just move carbs to 300 and fat a bit up, and carbs talking to you LOL
https://www.unileverfoodsolutions.c...t-mayonnaise-2l-1-EN-592204.html#product-info
Water, rapeseed oil (21%), spirit vinegar, modified maize starch, sugar, salt, pasteurised free range EGG yolk (1.5%), citrus fibre, skimmed MILK powder, natural flavourings (contains MILK, MUSTARD), thickeners (guar gum, xanthan gum), lemon juice concentrate, MUSTARD flour, antioxidant (calcium disodium EDTA), paprika extract.
It's basically normal mayo but they added water + thickeners to add more volume to it so they reduced the kcal/100g to 300 instead of the usual 600-700 that normal mayo has.
ingredients aren't bad. i use a high quality coconut yogurt as my 'mayo replacement'.. works great for sandwiches or to mix in with pretty much anything
@andrewx bro your diet good base. my tip add red meat to diet. grassfed texas beef and you will grow like a weed.
@andrewx bros you look good on these meals. look good and pretty clean. i think you should keep cals the same but cycle them up and down based on training for day IMO
@andrewx I think you're overthinking too much when it comes to calories.I think it's more important to focus on dialing in your diet more.Also calorie cycling is a great idea that a lot of people are doing.
@andrewx What's up, man? It's good to hear from you. That is a strong diet for a rest day. I agree with the guys above. I think if you have a rest day, maybe cut back your meals to 2 or 3 meals only
@andrewx i would compress the diet to 3 square meals. make sure you are getting your fats, carbs and protein. i think it will work out perfect
Quads Workout Today:
Squat:
3x12 75kg
Leverage Hack Squat:
3x12 90kg
Leg Extension Machine:
3x12 40kg
Food:
3301 kcal - 330g Proteins, 257g Carbs, 115g Fats
Meal 1 - Egg whites + cheddar + polenta (blueberries on the side) - 462kcal, 44g P, 52g C, 8g F
Meal 2 - 2 protein bars + walnuts - 569kcal, 43g P, 42g C, 31g F
Meal 3 - Tortilla Wrap + chicken breast + avocado + light mayo - 903kcal, 80g P, 65g C, 33g F
Meal 4 - 2 protein bars - 390kcal, 32g P, 24g C, 20g F
Meal 5 - Turkey Ham + Chicken breast Schnitzel - 763 kcal, 110g P, 40g C, 17g F
Meal 6 - Raspberry + protein pudding - 215kcal, 22g P, 24g C, 4g F
Squat:
3x12 75kg
Leverage Hack Squat:
3x12 90kg
Leg Extension Machine:
3x12 40kg
Food:
3301 kcal - 330g Proteins, 257g Carbs, 115g Fats
Meal 1 - Egg whites + cheddar + polenta (blueberries on the side) - 462kcal, 44g P, 52g C, 8g F
Meal 2 - 2 protein bars + walnuts - 569kcal, 43g P, 42g C, 31g F
Meal 3 - Tortilla Wrap + chicken breast + avocado + light mayo - 903kcal, 80g P, 65g C, 33g F
Meal 4 - 2 protein bars - 390kcal, 32g P, 24g C, 20g F
Meal 5 - Turkey Ham + Chicken breast Schnitzel - 763 kcal, 110g P, 40g C, 17g F
Meal 6 - Raspberry + protein pudding - 215kcal, 22g P, 24g C, 4g F
I think you're right, I'll get back to 2700kcals and carb cycle for training days. I'm a greedy bastard and I'll just keep uping the cals if I don't limit myself.
What else should I change? I'm ready to dial it in further
This seems like the prevailing answer, I think I'm gonna do 2300kcals on rest days and 3100kcals on training days.
I don't think I can survive on 3 big meals, I need a lot of smaller ones otherwise the hunger settles in
You can try different foods too. Try to get a bunch of eggs in there for protein in fat. Take out fake food like protein shakes. See if that keeps you more full.
its okay to get hungry man. its in our DNA to get hungry
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