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LevButlerov
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Add more cardio if you can sure.
Approved Log Pre-Cycle Log - Recommendation/review on my (planned) micro dosing cycle.
- Thread starter zucchini
- Start date
LevButlerov
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I will add 3 days of cardio, see how much I can start with and then we can monitor the results.Add more cardio if you can sure.
Thanks! I love it, tangy, spicy, tasty and filling!@zucchini thats a nice lunch with chicken and rice.
Thanks brother!
Just got home from a shoulder workout.
Seated dumbbell press 3x10 (55lb dumbbells)
Standing side lateral raises 3x12 (25lb dumbbells) - once i am able to rep out these 12 reps with further ease i will increase the weight to 30lbs.
One arm lean away side cable raises 1x8 (20lbs) 2x10 (15lbs)
Dual cable rear flyes 3x12 25lbs each side)
Reverse pec dec flyes 1x10 (140lbs) 2x12 (120 lbs)
Just getting ready to take my supplements and will munch on these 70 grams of walnuts.
not having any more food, don't feel hungry and certainly hit my my 2000 calorie limit.
I will obeying @LevButlerov and @Npcclassicphysique champ advise and decreasing carbs as much as I can while increasing fats to a limit of 100 grams
Food log in the next post.
Seated dumbbell press 3x10 (55lb dumbbells)
Standing side lateral raises 3x12 (25lb dumbbells) - once i am able to rep out these 12 reps with further ease i will increase the weight to 30lbs.
One arm lean away side cable raises 1x8 (20lbs) 2x10 (15lbs)
Dual cable rear flyes 3x12 25lbs each side)
Reverse pec dec flyes 1x10 (140lbs) 2x12 (120 lbs)
Just getting ready to take my supplements and will munch on these 70 grams of walnuts.
not having any more food, don't feel hungry and certainly hit my my 2000 calorie limit.
I will obeying @LevButlerov and @Npcclassicphysique champ advise and decreasing carbs as much as I can while increasing fats to a limit of 100 grams
Food log in the next post.
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@zucchini you are doing well, higher protein higher fat. Can you cut the rice out?
small suggestion if possible for you to do it would help:
- Cut rice (carbs)
- Add fats
- Switch chicken breast to chicken leg with skin (lower protein and you have the fat from skin)
- add more psyllium husk to up your fiber to 30 grams
Thanks for the encouragement.
Yes, I can cut carbs further. Do you want me to further increase fats? How many fats a day (in grams)? how many carbs (in grams) and how many proteins (in grams) tell me the minimum and maximum please. Tomorrow's protein is looking at around 150 grams and carbs around 30 grams and fat at 90. since I ran out of protein milk, but I will get some cottage cheese in to make up for protein.
I fucking hate chicken thighs
- but sure. lemme try, gotta get more chicken and beef this weekend. and I will also buy the husk in husk jar and fuck the pills away!
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@zucchini try to have under 50 carbs per day and not all sugar ones. Fats should be around 120-130 grams and protein down around 150 grams.Thanks for the encouragement.
Yes, I can cut carbs further. Do you want me to further increase fats? How many fats a day (in grams)? how many carbs (in grams) and how many proteins (in grams) tell me the minimum and maximum please. Tomorrow's protein is looking at around 150 grams and carbs around 30 grams and fat at 90. since I ran out of protein milk, but I will get some cottage cheese in to make up for protein.
I fucking hate chicken thighs
Sounds good, I will make the modifications in my next grocery run!
Also, other than nuts, Fish, ghee, olive oil, beef what foods do you recommend for fat?
I personally like avocados and fatty fish with nuts.
Thanks Eddie, I will probably get some fish I can fry on the pan in some olive oil... Haven't had fish in a long timeI personally like avocados and fatty fish with nuts.
Fatty salmon is great.
and perfect for your fat vs protein macros.
Long day today.
Couldn't get enough sleep, woke up tired. Weighed in at 104.00 kg.
Had only one scoop of protein powder and 250ml of protein milk today... Will go back to two soon as I was out of milk and I don't like it much in water but might have to do it for one more day.
Kickboxing session was also intense cardio today. alot of fast paced non stop action.
Had a bunch of work so was late for my food:
This was 425 grams of beef before cooking, I only ate about half so I divided all ingredients in half in my log and then went to the gym for my back workout:
Barbell bend over rows: 3x10 (155lbs)
One arm dumbbell rows: 3x10 (75lb dumbbells)
Seated cable rows: 1x8 (209lbs) 2x10 (187lbs)
Medium wide grip pulldowns: 3x8 (187lbs)
Prayer lat pulldowns: 3x8 (66lbs)
Was so tired (and intense sessions) my head was sweating - which is a good thing I guess.
Came home and took some chicken out to cook and will finish my remaining beef and beans - added 2 tb spoon of sour cream:
Protein still not at goal so I will eat some walnuts and about 125 grams of cottage cheese afterwards. Below will be my final calorie and nutrition for the day:
Couldn't get enough sleep, woke up tired. Weighed in at 104.00 kg.
Had only one scoop of protein powder and 250ml of protein milk today... Will go back to two soon as I was out of milk and I don't like it much in water but might have to do it for one more day.
Kickboxing session was also intense cardio today. alot of fast paced non stop action.
Had a bunch of work so was late for my food:
This was 425 grams of beef before cooking, I only ate about half so I divided all ingredients in half in my log and then went to the gym for my back workout:
Barbell bend over rows: 3x10 (155lbs)
One arm dumbbell rows: 3x10 (75lb dumbbells)
Seated cable rows: 1x8 (209lbs) 2x10 (187lbs)
Medium wide grip pulldowns: 3x8 (187lbs)
Prayer lat pulldowns: 3x8 (66lbs)
Was so tired (and intense sessions) my head was sweating - which is a good thing I guess.
Came home and took some chicken out to cook and will finish my remaining beef and beans - added 2 tb spoon of sour cream:
Protein still not at goal so I will eat some walnuts and about 125 grams of cottage cheese afterwards. Below will be my final calorie and nutrition for the day:
food is much better bro you got the carbs down fats up and protein up
perfect lets get fats up a bit and stay high on cardio
Woke up at 104kg again, same as yesterday - I feel like once I drop below 100 I will keep on dropping, just have to break this wall:
Slept good but the back workout from yesterday kicked my ass today... Today was a rest day and only a lil bit of jujitsu, was also out of my protein milk so had the protein powder in water and hated every bit of it.Lunch was good, 380 gram of chicken breast + some air fried frozen fries and some mayo on top:
Calories and nutrition for today below:
Eating my walnuts now waiting for eggs to be done:
Will get my supplements in right after eggs. Tomorrow is a leg day... I will try n push like before! I really hope I wake up below 104kg tomorrow...
Let's get it!
Slept good but the back workout from yesterday kicked my ass today... Today was a rest day and only a lil bit of jujitsu, was also out of my protein milk so had the protein powder in water and hated every bit of it.Lunch was good, 380 gram of chicken breast + some air fried frozen fries and some mayo on top:
Calories and nutrition for today below:
Eating my walnuts now waiting for eggs to be done:
Will get my supplements in right after eggs. Tomorrow is a leg day... I will try n push like before! I really hope I wake up below 104kg tomorrow...
Let's get it!
Getting the carbs down takes alot of money thou
Yeah man... I think it's the lack of sleep + thoughts in my head + looking at a screen all day long...
lack of sleep is horrible bro you gotta get naps inGetting the carbs down takes alot of money thou
Yeah man... I think it's the lack of sleep + thoughts in my head + looking at a screen all day long...
food is MUCH better today bro push to he max and cardio it up
love the walnut pics you legit @zucchini
yeah man, it's just that I try to sleep good at night and have a hard time falling asleep. but the weekend's coming so I will catch up on it all... UFC 311 tomorrow. Might also want to get in a cheat meal... Any ideas on how much can I fuck with my diet for tomorrow? haven't had a cheat meal since I started posting here.
food is MUCH better today bro push to he max and cardio it up
love the walnut pics you legit @zucchini
Yes brother, I am working on getting the cardio in too. forgot to post I did put in a lil cardio yesterday as well. of course it wasn't the 60 mins treadmill you recommended, but I will get there, will take me a while.
and yeah, I try to take pictures when I can
I don't have a super fixed time to eat but I do have these windows I eat in. 2 days ago, I had a lot of work so my meal was just late.
Love ground beef. You can make so many different meals with it and super easy to cook.
besides telling you to control yourself, try getting some almonds and i know lol steamed veggies like broccoli that stuff will fill you up bro
thats your cheat meal bro ?
weight not going up which is good bro
I love ground beef as well. Just need to figure out more ways to add flavor to it, and since I am on low carbs, can't make sandwiches and can't eat it with flat bread or I would have loved it so much more!
I am going to get groceries in about 30 mins. will go get some protein milk, chicken, almonds, walnuts, fish, avocados.
I like broccoli but i liked it mixed in with stuff, for example creamy chicken and broccoli, or pasta, or fried rice with veggies and chicken on the side etc... idk if I can make that without carbs thou.
hahaha no no this was not a cheat meal. I was saying that I haven't had a cheat meal since the day I started logging here. Tomorrow I am gonna watch UFC and stay home mostly, won't want to do too much cooking but would love to get in a cheat meal, but don't know what and was asking how crazy do you go with your cheat meals? and what should I do?thats your cheat meal bro ?
Yes, but going down is icing on the cake you knowweight not going up which is good bro
you're watching something you like broI am going to get groceries in about 30 mins. will go get some protein milk, chicken, almonds, walnuts, fish, avocados.
I like broccoli but i liked it mixed in with stuff, for example creamy chicken and broccoli, or pasta, or fried rice with veggies and chicken on the side etc... idk if I can make that without carbs thou.
hahaha no no this was not a cheat meal. I was saying that I haven't had a cheat meal since the day I started logging here. Tomorrow I am gonna watch UFC and stay home mostly, won't want to do too much cooking but would love to get in a cheat meal, but don't know what and was asking how crazy do you go with your cheat meals? and what should I do?
Yes, but going down is icing on the cake you know
this diet isnt world ending right @zucchini so enjoy yourself get 1 cheat meal you can do to psychologically feel better just dont go overboard on it
So the leg day went pretty good today! I felt strong throughout the workout and was able to push weight a bit better and with lesser rest periods.
Leg extensions (3x12 150lbs)
Hack squats (3x8 180lbs on the machine)
Leg press (3x10 450lbs on the machine)
Leg press calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
Seated calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
lying leg curls (3x10 185lbs)
Seated leg curls (3x12 140lbs)
Prepped my snack. it's all fats:
81 grams of Avocado, 30 grams walnuts, 30 grams almonds + some salt and pepper.
Leg extensions (3x12 150lbs)
Hack squats (3x8 180lbs on the machine)
Leg press (3x10 450lbs on the machine)
Leg press calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
Seated calves raises (3x21 - 7 bottom ROM, 7 top ROM, 7 Full ROM)
lying leg curls (3x10 185lbs)
Seated leg curls (3x12 140lbs)
Prepped my snack. it's all fats:
81 grams of Avocado, 30 grams walnuts, 30 grams almonds + some salt and pepper.
Man I am not gonna lie, I have had my fair share of all the spills
I have learned to be careful now I like em all, walnuts, almonds, cashews, pistachios, pine nuts.... I love all the dry fruits, but walnuts are still at the bottom of my list.
I have been eating em since I was a kid. I don't have any allergies and I hope I never get em lol
Thanks man! I am just trying to get better... At least get where I was in my peak... Even thou for now it's just back to basics for me, it's hard to find a community of supportive men who are willing to provide the knowledge and help and I am more than happy to see and take everyone's advice here.
Exactly! I need this, for my self more than anything... I just don't like the person I see in the mirror and it's not what I used to be... I am more than happy that people here are encouraging and willing to help.
It's the reverse for me, as a kid I used to love chicken drumsticks and thighs. as an adult, I have always liked chest more, just feels more meaty and thick to me but might lack flavor like the thigh has.
For sure man, I will try n get out to catch my own fish this summer if I can. Went on a deer hunt this winter and the past, no luck both times.
Proud of you, man. You're making a lot of cool meals. And you're mixing them up perfectly.
Thanks man, I am trying my best. I don't wanna get bored eating the same food over and over again. Since I was advised to cut my carbs further, sucks that I can't have alot of rice or I'd make some chicken biryani (i suck at making it but it's something)
I haven't had any today, but was making sure to put greens in my meals till Wednesday, I will do meal prep again tomorrow or on Sunday and put in all the veggies I can.
I woke up with a strange ache in my wrist today, thought it could have been from kickboxing and alot of punching (as this has happened before). Weighted in at 103.3kgs today so stocked about that.
Didn't have any food and went to train chest (which would explain lower weight or reps combined with the fact that i had pain in my wrist that flared up when i was doing flat presses):
Flat barbell press: 1x10 175lbs. 1x8 195lbs. 1x8 180lbs
Incline barbell press: 3x8 175lbs
Cable flyes: 1x12 35lbs each side. 2x10 40lbs each side. Last 2 reps of last set were partials.
Pec dec: 3x10 160lbs (last rep on last two sets, i struggleed but kept form)
Seated machine chest presses: 2x9 1x8 130lbs (i hate this specific machine my gym has, it doesn't feel smooth as it has a strange resistance to it) i had to swap this in cause i didn't want to risk doing any more free weight presses for the sake of my wrist.
All in all, a good workout with an even better pump.
Didn't have any food and went to train chest (which would explain lower weight or reps combined with the fact that i had pain in my wrist that flared up when i was doing flat presses):
Flat barbell press: 1x10 175lbs. 1x8 195lbs. 1x8 180lbs
Incline barbell press: 3x8 175lbs
Cable flyes: 1x12 35lbs each side. 2x10 40lbs each side. Last 2 reps of last set were partials.
Pec dec: 3x10 160lbs (last rep on last two sets, i struggleed but kept form)
Seated machine chest presses: 2x9 1x8 130lbs (i hate this specific machine my gym has, it doesn't feel smooth as it has a strange resistance to it) i had to swap this in cause i didn't want to risk doing any more free weight presses for the sake of my wrist.
All in all, a good workout with an even better pump.
LevButlerov
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If you have wrist pain, massage it and try to find an infrared lamp.
Also, start adding fish oil and joint support ED to your routine.
Thanks man!
I don't have an infrared lamp but I did massage it and applied some cold hot to it.
I do have Omega 3-6-9 that I have started taking for the past 4 days. Will keep it up
LevButlerov
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You can easily find a lamp locally or online, I suggest it.
many of us use it.
@zucchini solid feed right here!
I have never looked into it... I will check today and see what I find.You can easily find a lamp locally or online, I suggest it.
Thankyou my friend. Trying my best.
Cooked 950 grams of boneless chicken but only had 300 grams so far. Had 0.4 cup of rice with it. Chicken was cooked with some greens in it, exactly i 2tbspoon (20ml) of olive oil + sugar free ketchup + soy sauce + vinegar + salt pepper and red chili.
I am going over on carbs today, will get it back down tomorrow - couldn't say no to rice today.
I am going over on carbs today, will get it back down tomorrow - couldn't say no to rice today.
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looks tasty, I like the screen you got behind you, great for gaming
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what was your eating window?
Yeah man, that's what i bought it for. super nice screen.looks tasty, I like the screen you got behind you, great for gaming
I am not super strict on myself on when to eat. I guess cause yesterday and today I didn't do much ad wasn't awake the whole day like I would be on a work day, it was different and didn't eat alot.
Woke up today at 104kgs.
Had 250 grams of chicken for breakfast, didn't feel like cooking at the time and was out of eggs.
Had 45 grams of walnuts and 50 grams of almonds in the afternoon while gaming.
Got some chores done and meal prepped for tomorrow and the day after.
Gonna munch on some cottage cheese and air fried waffle fries.
Total nutrition for today below:
Had 250 grams of chicken for breakfast, didn't feel like cooking at the time and was out of eggs.
Had 45 grams of walnuts and 50 grams of almonds in the afternoon while gaming.
Got some chores done and meal prepped for tomorrow and the day after.
Gonna munch on some cottage cheese and air fried waffle fries.
Total nutrition for today below:
LevButlerov
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What games you playing?
I would try to start with 16/8 window, 16 hour fasting 8 hour eating window, will help you stay fasted and leaner.
Gray zone Warfare
Tekken 8
COD WZ sometimes
AOE 4
Waiting for Crimson Dessert to come out
You play as well?
I have tried intermittent fasting before. I do like it, I can do it for sure.
I might give it a go.
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COD is fun but a lot of cheaters on now, however, it still has it's moments.Call of Duty COD, mic drop
IF you should start with IF 18/6 and OMAD mixed.
Gray zone warfare is far more intense, difficult and requires better team communication - I like that game but I find myself playing solo alot.
Tekken series is my all time fav fighting game, Used to play Tekken 3, play a bit of Tekken 5 and Tekken 6, but the only game I ever played online was Tekken 7 but not as much as I have already played Tekken 8.
So funny story, When I got up to 92kgs back in 2018, I did OMAD and 20/4 IF, lose 12kgs in a month. But that was back in my home country, I had good tasty food and someone cooking for me. Here's it's fucking hard lol
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Woke up today at 104.2kgs 
I hate it when I hit a new low and then wake up again with higher weight.
but if I compare this to last Monday 01/13/2025, it is still 0.6kg down. and from Monday before 01/06/2025, it is 2.9kg down. So in 21 days, that about 3kgs down, but I will not see it as a trend until I get below 100kgs. I am hoping I am able to tip the scale to 100.xx by middle of February. Let's see how it goes.
And if by then I am still floating round 103-105 realm I will add in more cardio and we will discuss changing up the diet even more.
I hate it when I hit a new low and then wake up again with higher weight.but if I compare this to last Monday 01/13/2025, it is still 0.6kg down. and from Monday before 01/06/2025, it is 2.9kg down. So in 21 days, that about 3kgs down, but I will not see it as a trend until I get below 100kgs. I am hoping I am able to tip the scale to 100.xx by middle of February. Let's see how it goes.
And if by then I am still floating round 103-105 realm I will add in more cardio and we will discuss changing up the diet even more.
Kickboxing was super good today! light technical sparring and ending the workout with heavy bag power punches.
Gonna chow down of half of this or probably all of it... we will see.
In the bowl is 450 grams of lean ground beef with 0.5 cup of mixed veggies. cooked in 2tb spoon of olive oil.
Gonna chow down of half of this or probably all of it... we will see.
In the bowl is 450 grams of lean ground beef with 0.5 cup of mixed veggies. cooked in 2tb spoon of olive oil.
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Its best to weigh yourself once a week on monday morningWoke up today at 104.2kgs
View attachment 70944
but if I compare this to last Monday 01/13/2025, it is still 0.6kg down. and from Monday before 01/06/2025, it is 2.9kg down. So in 21 days, that about 3kgs down, but I will not see it as a trend until I get below 100kgs. I am hoping I am able to tip the scale to 100.xx by middle of February. Let's see how it goes.
And if by then I am still floating round 103-105 realm I will add in more cardio and we will discuss changing up the diet even more.
not ED
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Should take a few boxing pics too
Since i got the scale I've just been weighing myself everyday. I think its just extra motivation...Its best to weigh yourself once a week on monday morning
I will try n get em. Buy its hard since the phone is in the bag and everyone is working on stuffShould take a few boxing pics too
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Arms day today
Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 (70lbs ez bar)
EZ bar curls 3x8 (70lbs ez bar)
DB concentration curls 3x10 (30lbs dumbbell - last two reps on last two sets were partials)
Triceps:
Cable pushdowns 3x12 (80lbs)
Overhead cable extensions 3x12 (75lbs)
One arm cable pushdowns 2x12 (22lbs) 1x10 (27lbs)
Over head one arm dumbbell extensions 3x10 (30lbs dumbbell - last two reps of last two sets were partials with help)
Biceps:
Hammer alt curls 3x20 (45lbs dumbbells)
EZ bar Preacher curls 3x10 (70lbs ez bar)
EZ bar curls 3x8 (70lbs ez bar)
DB concentration curls 3x10 (30lbs dumbbell - last two reps on last two sets were partials)
Triceps:
Cable pushdowns 3x12 (80lbs)
Overhead cable extensions 3x12 (75lbs)
One arm cable pushdowns 2x12 (22lbs) 1x10 (27lbs)
Over head one arm dumbbell extensions 3x10 (30lbs dumbbell - last two reps of last two sets were partials with help)
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Arm day is good, cardio before after?
Before, but just for 20 mins as a warmup
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If you have the time start 20min pre and 20min post please
I will add it in on tomorrow and see how I feelIf you have the time start 20min pre and 20min post please
Woke up today at 103.8kg. I am happy that my trajectory is down.
Jujitsu was only a light workout today, only techniques nothing big.
I mixed up the lunch a bit but was busy at work so couldn't get a picture, had some Turkey Bacon and air fried waffle potatoes.
Shoulder workout today below:
*warmed up with some rotator cuff movements*
Seated dumbbell press 3x12 (55lb dumbbells)
Standing side lateral raises 3x12 (25lb dumbbells).
One arm lean away side cable raises 3x12 (15lbs)
Dual cable rear flyes 3x15 25lbs each side)
Reverse pec dec flyes 1x10 (120lbs) 2x10 (140 lbs)
Felt good and strong. Next time I hit shoulders I will try to go for 60lb dumbbell presses.
Final Calories and nutrition for today:
Jujitsu was only a light workout today, only techniques nothing big.
I mixed up the lunch a bit but was busy at work so couldn't get a picture, had some Turkey Bacon and air fried waffle potatoes.
Shoulder workout today below:
*warmed up with some rotator cuff movements*
Seated dumbbell press 3x12 (55lb dumbbells)
Standing side lateral raises 3x12 (25lb dumbbells).
One arm lean away side cable raises 3x12 (15lbs)
Dual cable rear flyes 3x15 25lbs each side)
Reverse pec dec flyes 1x10 (120lbs) 2x10 (140 lbs)
Felt good and strong. Next time I hit shoulders I will try to go for 60lb dumbbell presses.
Final Calories and nutrition for today:
Woke up at 103.9kg today and had my 2 day off left over chicken for breakfast. didn't have my protein shake for a change.
I only ate the chicken and skipped all the juicy stuff.
Kickboxing was good as always, intense and with alot of movement.
Gonna get a back workout in today and I will try to get that cardio in as well. Once home, I will cook fish and try to add it on a keto pita or something to see how I like it.
I only ate the chicken and skipped all the juicy stuff.
Kickboxing was good as always, intense and with alot of movement.
Gonna get a back workout in today and I will try to get that cardio in as well. Once home, I will cook fish and try to add it on a keto pita or something to see how I like it.
dont weigh yourself every day just one time per week bro thats smarter and up the fats if you have carbs this low
add some avocado to the chicken bro
Yeah, i am trying my best, but someday i feel so tired i dont even wanna eat lol. But i will rely on the nutts i bought to get the fats up.
Never ever seen that. I will try tomorrow when i cook.add some avocado to the chicken bro
Back workout today:
Assisted pullups: 3x10 (last two of last set were partials)
Landmind narrow grip rows 3x8 115lbs on the bar (got on the t bar after a long time and felt like i lost my strength for it even thou i can row 155lbs fir 8-10 on standard barbell row)
Meadow's rows: 4x10 45lbs
Seated cable rows: 4x8 187lbs
Cable pulldowns: 4x8 187lbs (last rep on 3rd and last 2 reps on 4th were partials)
Stairmaster at 5-6 level setting for 15 mins.
My lower strength today, i believe, was a result of lesser nutrition and 2 workouts today.
Planning to airfry some fish and potatoes tonight once i get home.
Assisted pullups: 3x10 (last two of last set were partials)
Landmind narrow grip rows 3x8 115lbs on the bar (got on the t bar after a long time and felt like i lost my strength for it even thou i can row 155lbs fir 8-10 on standard barbell row)
Meadow's rows: 4x10 45lbs
Seated cable rows: 4x8 187lbs
Cable pulldowns: 4x8 187lbs (last rep on 3rd and last 2 reps on 4th were partials)
Stairmaster at 5-6 level setting for 15 mins.
My lower strength today, i believe, was a result of lesser nutrition and 2 workouts today.
Planning to airfry some fish and potatoes tonight once i get home.
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back is good bro
but stairmaster I would swap for treadmill and go higher incline
I have always seen a better stamina improvement on the stairmaster vs the treadmill. But I would like to know why do you lean towards the treadmill over a stairmaster?back is good bro
Made this for the night, fish on a keto tortilla with sugar free ketchup and some nandos mayo and air fried fries on the side:
I will munch on some nuts later tonight if I feel like it, but I still added them in my nutrition app:
There's a small shallot in there too that I forgot to add in the app.
I will munch on some nuts later tonight if I feel like it, but I still added them in my nutrition app:
There's a small shallot in there too that I forgot to add in the app.
less likely to burn muscle and more likely to burn fat bro
you're looking long term fat burning not a 10k right
fiber is good but up the fats and more, with protein around 150 for now until your fats go up in balance bro ;
I will keep on working towards it. And will get on the treadmill to see if i feel a difference.
Thanks brother
it takes time bro lets get you into ketosis and cut you up
Had 40 grams of Almonds and 40 Grams of Walnuts in the morning:
Lunch today was half a cup of brown rice with 200 grams of shawarma style chicken with garlic and tahini sauce along with 220 grams of ground beef that was made is olive oil and some veggies:
Getting off work in just a bit and feel like I should not take a day off even thou I am sore. I feel like I should just get in there and rep out some chest workout and go for legs tomorrow and take Saturday and Sunday off... Just a thought so far thou.
Lunch today was half a cup of brown rice with 200 grams of shawarma style chicken with garlic and tahini sauce along with 220 grams of ground beef that was made is olive oil and some veggies:
Getting off work in just a bit and feel like I should not take a day off even thou I am sore. I feel like I should just get in there and rep out some chest workout and go for legs tomorrow and take Saturday and Sunday off... Just a thought so far thou.
So i did end up at the gym after work. Chest today:
Flat barbell press: 1x10 175lbs. 1x10 185lbs. 1x5 195lbs 1x5 185lbs 1x10 135lbs
Decline barbell press: 1x9 175lbs 1x8 175lbs 1x12 175lbs (found a spotter so i wasn't as fearful and he did help me squeeze 2 more after 10)
Seated machine chest presses: 1x8 140lbs 2x8 130lbs
Cable flyes: 1x10 30lbs 3x10 40lbs each side.
Pec dec: 1x10 140lbs 2x8 160lbs
15 mins on the treadmill at 5 incline 3 speed. Heartrate stayed between 130-140 after the 2 min mark.
Tired but good workout, not as much weight as I wanted to push but close and more reps. So i am happy.
Flat barbell press: 1x10 175lbs. 1x10 185lbs. 1x5 195lbs 1x5 185lbs 1x10 135lbs
Decline barbell press: 1x9 175lbs 1x8 175lbs 1x12 175lbs (found a spotter so i wasn't as fearful and he did help me squeeze 2 more after 10)
Seated machine chest presses: 1x8 140lbs 2x8 130lbs
Cable flyes: 1x10 30lbs 3x10 40lbs each side.
Pec dec: 1x10 140lbs 2x8 160lbs
15 mins on the treadmill at 5 incline 3 speed. Heartrate stayed between 130-140 after the 2 min mark.
Tired but good workout, not as much weight as I wanted to push but close and more reps. So i am happy.
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Try to do some cardio Pre-training to warm up the legs, and the meals look perfect to get you into a ketogenic state.
When can you get Ketone strips? @zucchini
Hey man!! I am glad to hear the words of encouragement!
Legs workout today:
Warmup with a 10 mins low intensity cardio and some stretching
Leg extensions: 3x12 150lbs 2x12 160lbs
Hack squats: 3x8 180lbs on the machine
Leg press: 3x10 450lbs on the machine
Leg press calves extensions: 3x21 270lbs on the machine
Seated calves raises: 3x21 60lbs on the machine
Seated leg curls: 1x12 140lbs 1x12 160 1x10 160
Lying leg curls: 3x8 185lbs
Seated Ab crunches 3x33 + 1
Was done after Seated leg curls but pushed myself to finish the lying leg curls. Super good workout, i think i was able to push more weight or reps on average as compared to the last few weeks.
I didn't know what a Ketone Strip is until now.
If this is it:
I can grab it tomorrow.
I love cottage cheese.
This is blood ketones , you need to get urine ketones.
ones you pee on.Volume on legs is intense!
to me it tastes similar to yogurt and I love it! and it's not super expensive like everything else.
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