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Beef mince meal 3 Sunday-Wednesday.
Porterhouse steak strips meal 3 Thursday to Saturday brother. I just didn’t post photos. I will make sure I do
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- Thread starter TeeGee
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Porterhouse steak strips meal 3 Thursday to Saturday brother. I just didn’t post photos. I will make sure I do
Mexican food is my weakness so I do my best to make it rather than take out
That food looks good man!
That bowl looks so good. One of my go to meals.
It really hits the spot for me seems like such a large meal but goes down like a snack
@TeeGee not just your weakness broMexican food is my weakness so I do my best to make it rather than take out
we all love Mexican food and sushi lol been reviewing your log, you're on the right track, lets see more updates I'll be subbed
Morning weight today 102.6kg
Meals remaining the same today. (Mince meal attached for red meat requests) tomorrow mince will be switched out for porterhouse steak cut into strips.
Legs today
Stretches.
hack squat machine plate loaded
70kg x 20
80kg x 15
100kg x 12
70kg x 12
Lying ham curls plate loaded
30kg x 20
40kg x 15
40kg x 10 > 30kg x 7 > 20kg x 5
Leg extension plate load
60kg x 20
80kg x 14
80kg x 10 > 60kg x 8 > 40kg x 7
Smith squats * feet together
80kg x 10
80kg x 8
60kg x 12
Abduction
35kg x 12,20,12
Adduction
35kg x 12,12,12 (cramps)
Bike for cardio
Meals remaining the same today. (Mince meal attached for red meat requests) tomorrow mince will be switched out for porterhouse steak cut into strips.
Legs today
Stretches.
hack squat machine plate loaded
70kg x 20
80kg x 15
100kg x 12
70kg x 12
Lying ham curls plate loaded
30kg x 20
40kg x 15
40kg x 10 > 30kg x 7 > 20kg x 5
Leg extension plate load
60kg x 20
80kg x 14
80kg x 10 > 60kg x 8 > 40kg x 7
Smith squats * feet together
80kg x 10
80kg x 8
60kg x 12
Abduction
35kg x 12,20,12
Adduction
35kg x 12,12,12 (cramps)
Bike for cardio
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@TeeGee Keep up the good work bro.........
@TeeGee just checking the mince meat is that pork or beef bro?
looks nicethe trainign I like the volume but I'd cut 1 set on the extensions
good cardio push it more
95/5% beef mince brother.@TeeGee just checking the mince meat is that pork or beef bro?
the trainign I like the volume but I'd cut 1 set on the extensions
good cardio push it more
Noted on the extensions. Thank you
Noted. I’ll throw in an egg or two on next prep of beef. I’m trying to keep the fats in control. Currently at 70g daily so probably have a little bit of wiggle roomnice I like that beef ground with some eggs next time bro
morning shoulder session w/ some arms Cable side laterals
15kg x 16
15kg x 16
20kg x 12
Dumbbell overheard press
30s x 20
35s x 12
35s x 8 (slow movement set)
Upright row barbell
40kg x 12
40kg x 12
40kg x 12
Front raise DB (hammer grip)
15kg x 12 each side
17.5kg x 10 each side
Rope pulls
55kg x 12 (3 second holds)
70kg x 10 ( 3 second holds)
85kg x 10 (squeeze hard)
Tricep push downs
62.5kg x 22,18,
Rope overheads
40kg x 12,12
Rope curls
40kg x 22,20
Dumbbell curls
17.5kg x 10 per side
15kg x 10 per side
No cardio today.
A
average918
Guest
Chest/delts/tricep evening workout
Workout took place in a different franchise location I was not familiar with.
- Electrolytes - pocari sweat (45g carbs)
- pre workout 300g caffeine dialled carnage w/ pump juice & 6g creatine
Peck deck flies
Warm up - 50kg x 16
60kg x 12
70kg x 10
85kg x 8
Incline dumbbells
37.5kg x 15
40kg x 10
40kg x 8 drop into 30kg x 6 drop to 25kg x 9 + 2 partials
Flat bench (bar) *this is a exercise I struggle with
80kg x 10
80kg x 8
90kg x 7
80kg x 8
Incline press (machine)
40kg x 15
60kg x 12
80kg x 6 drop to 40kg x 10
Cable decline flies
20kg x 20
20kg x 16
27kg x 12
27kg x 11 drop to 20kg x 9 drop to 14kg x 14
Front raise w/ rear delt dumbbells
FD 15kg 2 sets of 10
RD 15kg 2 sets of 12
Push-ups w/ cable side laterals
PU- 15/13/12
SL - 7kg x 16, 14kg x 12, 14kg x 11
Triceps
Rope extensions
27kg x 3 sets of 20
20 minutes mild cardio on treadmill
While I didn’t entirely enjoy this workout and as stated above feeling a little flat and negative towards my progress I’m attaching some updated photos to keep things true and transparent. As I also mentioned. This is my own race and I need to stay in my lane and trust the process.
Looking good brother
bro if you want good Mexican you should come to Texas
I like your food choices keep it up
you're getting in your protein for sure now tighten things up further
@TeeGee Numbers looks good....keep up the consistency........
Cable side laterals
15kg x 16
15kg x 16
20kg x 12
Dumbbell overheard press
30s x 20
35s x 12
35s x 8 (slow movement set)
Upright row barbell
40kg x 12
40kg x 12
40kg x 12
Front raise DB (hammer grip)
15kg x 12 each side
17.5kg x 10 each side
Rope pulls
55kg x 12 (3 second holds)
70kg x 10 ( 3 second holds)
85kg x 10 (squeeze hard)
Tricep push downs
62.5kg x 22,18,
Rope overheads
40kg x 12,12
Rope curls
40kg x 22,20
Dumbbell curls
17.5kg x 10 per side
15kg x 10 per side
No cardio today.
Great worm
I would love to one day. Mexican food over here doesn’t look half as good as in the states. But we are slowly getting some good options
I believe it has only recently become easy to get here. I always had 90/10 up until a few months ago both main grocery chains have 95/5
103.1kg morning weigh in
Today will be a complete rest day. No weight training and now cardio.
Let myself sleep in a little longer this morning to help my body recover and reset.
Meals for today
Meal 1
350g yopro yogurt with 100g muesli and 80g strawberries (never eaten a strawberry in my life til today)
602 cal, 45p/75c/9f
Meal 2
250ml egg whites, 2 whole eggs, 4 whole meal toast, 10g butter, 10g bbq sauce (salt and sodium reduced)
638cal 53p/65c/14f
Meal 3
200g porterhouse steak (Asian style) with rice, capsicum and onion (onion and capsicum not tracked)
907cal 66p/86c/24
(Macros blown out a bit with porterhouse instead of lean rump)
Meal 4
300g chicken breast w/ 250g basmati and 50g butter chicken simmer sauce
Snacks
25g walnuts
24g rice cakes
266 cal 4p/18c/18f
3L water as always
Few pics of meals and steps for my steak. The sauce is literally 60ml soy (salt & sodium reduced) and 120ml water with 2 tbsp siracha. I need to swap for a leaner steak but this meal is very tasty.
Saturday aiming for pizza for dinner as it’s been 2 weeks since take out. Just need to control to volume I consume which is easier said than done
Today will be a complete rest day. No weight training and now cardio.
Let myself sleep in a little longer this morning to help my body recover and reset.
Meals for today
Meal 1
350g yopro yogurt with 100g muesli and 80g strawberries (never eaten a strawberry in my life til today)
602 cal, 45p/75c/9f
Meal 2
250ml egg whites, 2 whole eggs, 4 whole meal toast, 10g butter, 10g bbq sauce (salt and sodium reduced)
638cal 53p/65c/14f
Meal 3
200g porterhouse steak (Asian style) with rice, capsicum and onion (onion and capsicum not tracked)
907cal 66p/86c/24
(Macros blown out a bit with porterhouse instead of lean rump)
Meal 4
300g chicken breast w/ 250g basmati and 50g butter chicken simmer sauce
Snacks
25g walnuts
24g rice cakes
266 cal 4p/18c/18f
3L water as always
Few pics of meals and steps for my steak. The sauce is literally 60ml soy (salt & sodium reduced) and 120ml water with 2 tbsp siracha. I need to swap for a leaner steak but this meal is very tasty.
Saturday aiming for pizza for dinner as it’s been 2 weeks since take out. Just need to control to volume I consume which is easier said than done
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Nice prep
LevButlerov
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@TeeGee PERFECT meal pics , looks super tasty and nice103.1kg morning weigh in
Today will be a complete rest day. No weight training and now cardio.
Let myself sleep in a little longer this morning to help my body recover and reset.
Meals for today
Meal 1
350g yopro yogurt with 100g muesli and 80g strawberries (never eaten a strawberry in my life til today)
602 cal, 45p/75c/9f
Meal 2
250ml egg whites, 2 whole eggs, 4 whole meal toast, 10g butter, 10g bbq sauce (salt and sodium reduced)
638cal 53p/65c/14f
Meal 3
200g porterhouse steak (Asian style) with rice, capsicum and onion (onion and capsicum not tracked)
907cal 66p/86c/24
(Macros blown out a bit with porterhouse instead of lean rump)
Meal 4
300g chicken breast w/ 250g basmati and 50g butter chicken simmer sauce
Snacks
25g walnuts
24g rice cakes
266 cal 4p/18c/18f
3L water as always
Few pics of meals and steps for my steak. The sauce is literally 60ml soy (salt & sodium reduced) and 120ml water with 2 tbsp siracha. I need to swap for a leaner steak but this meal is very tasty.
Saturday aiming for pizza for dinner as it’s been 2 weeks since take out. Just need to control to volume I consume which is easier said than done
on meal 2 can you change toast to oatmeal ?
and meal 4 add some omega 3
i see you got walnuts but more wouldnt hurt
hows the training?
Can absolutely switch out the toast for oat meal. How many grams would you recommend as I’m already using 70g oats in meal 1.@TeeGee PERFECT meal pics , looks super tasty and nice
on meal 2 can you change toast to oatmeal ?
and meal 4 add some omega 3
i see you got walnuts but more wouldnt hurt
hows the training?
I’m still using fish oil daily adding upto 1200mg of omega-3 on top of the walnuts which I snack on between meal 2 and 3 but I’ll make that adjustment brother.
Training is good. Currently doing chest and triceps. Weighing 103.5kg this morning but muscles feel much fuller than usual which I think is due to increasing the protein at your recommendation !! Lifts not increasing all that much but the connection is feeling a lot better in my opinion
LevButlerov
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@TeeGee 50-70 grams of oatmeal steel cut if you can do it bro
adding the fats will make you feel better and better test levels also bro
lets push up the protein things will be better
Protein currently sitting at around 250g and I’ll admit I’m feeling good. And I can definitely feel a change just from adding the walnuts. Better sleep and easier to wake up. Might be all in my head but I’m feeling good.
I need to up the cardio either time or intensity.
Steel cut oats will be added in tomorrow brother. Always appreciate your input
I need to up the cardio either time or intensity.
Steel cut oats will be added in tomorrow brother. Always appreciate your input
Chest and triceps morning workout
Peck deck flies
Warm up 47.5kg x 12 super slow control with squeeze and paused negatives (stretch)
62.5kg x 14
77.5kg x 12
92.5kg x 10
Flat bench
80kg x 12
100kg x 3 bad positioning
90kg x 6
Incline bench
60kg x 14
70kg x 10
80kg x 7
Flat bench flies
22.5kg - 10,10,8
Decline cable flies
25kg x 16
30kg x 12
30kg x 12
Push-ups
20,20,10
Triceps
Rope push downs
35kg x 30
47.5kg x 16
47.5kg x14
Box dips
20,18,20
Weighing in at 103.4kg this morning but feeling quite full muscle wise.
Will be focusing more on my flat bench as I’m not happy with it.
Tomorrow I will be indulging in pizza for dinner and I’m up in the air on whether I may also skip a meal throughout the day to avoid the huge blow out on macros but I’m also sure a single dirty indulge for 2 weeks won’t hurt me too much.
Would love to hear opinions on this
Peck deck flies
Warm up 47.5kg x 12 super slow control with squeeze and paused negatives (stretch)
62.5kg x 14
77.5kg x 12
92.5kg x 10
Flat bench
80kg x 12
100kg x 3
bad positioning90kg x 6
Incline bench
60kg x 14
70kg x 10
80kg x 7
Flat bench flies
22.5kg - 10,10,8
Decline cable flies
25kg x 16
30kg x 12
30kg x 12
Push-ups
20,20,10
Triceps
Rope push downs
35kg x 30
47.5kg x 16
47.5kg x14
Box dips
20,18,20
Weighing in at 103.4kg this morning but feeling quite full muscle wise.
Will be focusing more on my flat bench as I’m not happy with it.
Tomorrow I will be indulging in pizza for dinner and I’m up in the air on whether I may also skip a meal throughout the day to avoid the huge blow out on macros but I’m also sure a single dirty indulge for 2 weeks won’t hurt me too much.
Would love to hear opinions on this
A
average918
Guest
103.1kg morning weigh in
Today will be a complete rest day. No weight training and now cardio.
Let myself sleep in a little longer this morning to help my body recover and reset.
Meals for today
Meal 1
350g yopro yogurt with 100g muesli and 80g strawberries (never eaten a strawberry in my life til today)
602 cal, 45p/75c/9f
Meal 2
250ml egg whites, 2 whole eggs, 4 whole meal toast, 10g butter, 10g bbq sauce (salt and sodium reduced)
638cal 53p/65c/14f
Meal 3
200g porterhouse steak (Asian style) with rice, capsicum and onion (onion and capsicum not tracked)
907cal 66p/86c/24
(Macros blown out a bit with porterhouse instead of lean rump)
Meal 4
300g chicken breast w/ 250g basmati and 50g butter chicken simmer sauce
Snacks
25g walnuts
24g rice cakes
266 cal 4p/18c/18f
3L water as always
Few pics of meals and steps for my steak. The sauce is literally 60ml soy (salt & sodium reduced) and 120ml water with 2 tbsp siracha. I need to swap for a leaner steak but this meal is very tasty.
Saturday aiming for pizza for dinner as it’s been 2 weeks since take out. Just need to control to volume I consume which is easier said than done
Meal prep looks amazing brother nice and clean and I’m loving the red meat
Bro It’s good that your taking a rest day, when there needed - there needed
bro push-ups reminds me of the military I like that
nice hit on the triceps
Leaner that’s for sure but there is still work to be done in my opinion.
Always like to finish with them to burn the chest out completely.
you can try 10 by 10 bench if you want to build a nice pump
I find simply beginning with the peck deck flies really fills my chest right from the get go and from there I just need to stay focused on not leaving too much time between my sets if I want the most out of the workout
Omg I haven’t done this in so long since neglecting flat bench. I also enjoy doing it for incline dumbbells.
It will likely be in my next chest session. Thank you
I’m here in Australia brother so it’s currently midnight coming into Saturday. So I will post pizza in approximately 14 hours.
Let it be noted I’ve made sure my kids are here. My partner and also 2 visitors. This way I’m not limited to minimal topping flavours
I’ll be doing my best to control the amount I eat though
@TeeGee Fine to have pizza sometimes bro....just hit the gym harder next day to compensate.........Chest and triceps morning workout
Peck deck flies
Warm up 47.5kg x 12 super slow control with squeeze and paused negatives (stretch)
62.5kg x 14
77.5kg x 12
92.5kg x 10
Flat bench
80kg x 12
100kg x 3
90kg x 6
Incline bench
60kg x 14
70kg x 10
80kg x 7
Flat bench flies
22.5kg - 10,10,8
Decline cable flies
25kg x 16
30kg x 12
30kg x 12
Push-ups
20,20,10
Triceps
Rope push downs
35kg x 30
47.5kg x 16
47.5kg x14
Box dips
20,18,20
Weighing in at 103.4kg this morning but feeling quite full muscle wise.
Will be focusing more on my flat bench as I’m not happy with it.
Tomorrow I will be indulging in pizza for dinner and I’m up in the air on whether I may also skip a meal throughout the day to avoid the huge blow out on macros but I’m also sure a single dirty indulge for 2 weeks won’t hurt me too much.
Would love to hear opinions on this
LevButlerov
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@TeeGee pizza bro? lets see the pizzaI’m here in Australia brother so it’s currently midnight coming into Saturday. So I will post pizza in approximately 14 hours.
Let it be noted I’ve made sure my kids are here. My partner and also 2 visitors. This way I’m not limited to minimal topping flavours
I’ll be doing my best to control the amount I eat though
The count down begins. 7-8 hours from now is pizza boys and girls. For now I can show a simple meal 2 of@TeeGee pizza bro? lets see the pizza
250g egg whites, 2 eggs and 50g steel cut oatmeal with some cinnamon on top to give me some kind of flavour
Going to train back now
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@TeeGee the cheat day countdown lol broThe count down begins. 7-8 hours from now is pizza boys and girls. For now I can show a simple meal 2 of
250g egg whites, 2 eggs and 50g steel cut oatmeal with some cinnamon on top to give me some kind of flavour
Going to train back now
hit that
Back with some biceps today
Warm up 50kg x 20 slow controlled with squeeze
70kg x 15
80kg x 10
80 x 10
Bent over barbell row
80kg x 14
80kg x 12
90kg x 10
80kg x 12
Rope pullovers
40kg x 22
47.5kg x 14
47.5kg x 10
Cable D grip pulldown (mag)
62.5kg x 12 (too light)
85kg x 12 (too light)
100kg x 12 (loo light)
Wasted exercise (all pull-down machines in use)
Bicep dumbbell curls per arm
17.5kg x 10,10,10
Hammer curls per arm
20kg x 12,12,10
Overall I was a little underwhelmed by this workout due to the lat pull-down wasted time.
Finished with 10km bike at level 9 resistance as usual
Cheat meal of pizza finally took place after 14 days of staying strong. Very satisfied and ready to go back to the grind.
Warm up 50kg x 20 slow controlled with squeeze
70kg x 15
80kg x 10
80 x 10
Bent over barbell row
80kg x 14
80kg x 12
90kg x 10
80kg x 12
Rope pullovers
40kg x 22
47.5kg x 14
47.5kg x 10
Cable D grip pulldown (mag)
62.5kg x 12 (too light)
85kg x 12 (too light)
100kg x 12 (loo light)
Wasted exercise (all pull-down machines in use)
Bicep dumbbell curls per arm
17.5kg x 10,10,10
Hammer curls per arm
20kg x 12,12,10
Overall I was a little underwhelmed by this workout due to the lat pull-down wasted time.
Finished with 10km bike at level 9 resistance as usual
Cheat meal of pizza finally took place after 14 days of staying strong. Very satisfied and ready to go back to the grind.
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@TeeGee nice I love this pizza bro
looks awesomei want some but cutting down
i like your volume today but on the row
the 90 last set should drop to 70 and 15 reps
10km bike nice!
Noted bro will make adjustments with the row.@TeeGee nice I love this pizza bro
i want some but cutting down
i like your volume today but on the row
the 90 last set should drop to 70 and 15 reps
10km bike nice!
The pizza was great but I think I’ll be sticking to the diet plan for the final few weeks. Im noticing a lot of progress and I want to finish strong before my cruise.
Leg workout to be posted shortly
Thank you brother. I have always neglected the arm training. I should be adding in a complete arm day if I’m honest but I may reassess everything while on cruise and come back with a solid game plan for the next blast
yes never neglect your arm training
I recommend pull-ups especially weighted Pull-Ups
I recommend pull-ups especially weighted Pull-Ups
just be careful with those elbows
when you over-train the arms the elbows take a beating
when you over-train the arms the elbows take a beating
bro let's see some pictures of some steak
make some this weekend
make some this weekend
I’ll add in a steak meal within a week and mention you personally so you know I’ve done it for you brother. For now I want to dial back in with my comfortable diet plan which will all be posted also.
But I have absolutely been craving a good steak with some potatoes and greens
Thank you. I definitely had a nice time. It was needed
This was after 2 weeks. But I’ll now power through for my final 3 weeks until I go on cruise. My meals are enjoyable or I’ve convinced myself they are at least
so I’d be doing myself an injustice to have cheat meals when I don’t badly need it.
Shit, thanks for pointing that out. It was low row pin loaded machine. I must have messed up the copy and paste from my notes.
Leg workout today
Warm up with 60kg squat x 20
This was a mistake and rushed. Slightly pulled something in my ribs with a rushed unbalanced squat so this workout took a turn for dropping the weight a little but still focusing on getting some quality reps. Calves will be thrown into tomorrow’s workout as I didn’t want to over do things.
Barbell Squats
80kg x 14
80kg x 13
80kg x 12
Hack squat machine
80kg - 4 sets of 12
Lying hamstring curls plate loaded
40kg x 12
40kg x 14
40kg x 14
Leg extensions plate loaded
60kg x 20
60kg x 18
60kg x 16
10km on the bike as per usual.
Today’s meals all posted. Total macros come to a total of 2837 calories
246 protein
288 carbs
68.5 fat
Meal 1
70g rolled oats
1 scoop gold standard
80g raspberry
Meal 2
50g steel cut oatmeal (water)
Cinnamon
250g egg white
2 whole eggs
10g bbq sauce
Intraworkout
3 scoop staminade
Post workout
Rule1 gelato whey
24g rice cake
Meal 3
250g 95/5 beef mince
250g basmati
15g light sour cream
50g salsa
Meal 4
300g chicken breast
250g basmati rice
50g butter chicken sauce
25g walnut
Going to try keep this as the meals the entire week unless opinions are raised.
A nice steak at the end of the week though is on the cards in place of beef mince
Warm up with 60kg squat x 20
This was a mistake and rushed. Slightly pulled something in my ribs with a rushed unbalanced squat so this workout took a turn for dropping the weight a little but still focusing on getting some quality reps. Calves will be thrown into tomorrow’s workout as I didn’t want to over do things.
Barbell Squats
80kg x 14
80kg x 13
80kg x 12
Hack squat machine
80kg - 4 sets of 12
Lying hamstring curls plate loaded
40kg x 12
40kg x 14
40kg x 14
Leg extensions plate loaded
60kg x 20
60kg x 18
60kg x 16
10km on the bike as per usual.
Today’s meals all posted. Total macros come to a total of 2837 calories
246 protein
288 carbs
68.5 fat
Meal 1
70g rolled oats
1 scoop gold standard
80g raspberry
Meal 2
50g steel cut oatmeal (water)
Cinnamon
250g egg white
2 whole eggs
10g bbq sauce
Intraworkout
3 scoop staminade
Post workout
Rule1 gelato whey
24g rice cake
Meal 3
250g 95/5 beef mince
250g basmati
15g light sour cream
50g salsa
Meal 4
300g chicken breast
250g basmati rice
50g butter chicken sauce
25g walnut
Going to try keep this as the meals the entire week unless opinions are raised.
A nice steak at the end of the week though is on the cards in place of beef mince
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Last edited:
Same where I’m at. The most common here is 90/10 for me
Pizza looks good
@TeeGee impressive meals man
clean but on meal 4 if you can cut rice in future to less than 200 grams would be good
and post workout switch to whey with honey not rice cake
Nice
I don’t know why I put the rice cakes at post workout. I’ve been having it as a snack on my way to work. Bridging meals 2-3 so I don’t get too hungry.@TeeGee impressive meals man
but on meal 4 if you can cut rice in future to less than 200 grams would be good
and post workout switch to whey with honey not rice cake
Meal 4 takes place at 6.30pm and I finish work at 10.30pm so I thought the 250g wouldn’t be too much of an issue with having a few hours left working but happy to drop it down to 200g and see how it goes.
@TeeGee You took great advantage of cheat meal man....food looks good.......
@TeeGee yea cut it a bit and moderate the high GI carbs
you gotta get it in the cloud so dont lose it man
Im that guy who doesn’t have a cloud account to back everything up
Might be time to do so
@TeeGee i use it for notes especially for clients, if I lost client notes no good hahaIm that guy who doesn’t have a cloud account to back everything up
Might be time to do so
