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@GDDY awesome work bro stay on that grind!Week 6 Progress Pics:
I took these this morning Post my 25 mins on the treadmill cardio and my morning water and ACV.
I’ve been going lower on my Cals trying to lean out a little faster. Thinking I will adjust from 2350 to 2000 daily. Thoughts on this from progress pics attached? Or would it be better to up cardio and keep Cals at 2350? Im still running a 35% Protein - 35% Carb - 30% Fat ratio.
The scale this morning read 177.4lbs and 20.4%bf. I stepped on the “old school” scale yesterday at the gym post workout, and it had me just over 186lbs. Interesting to me that I was I was almost 10lbs lighter over night. Does this seem accurate, or could my scale be “weigh”off?
I’m about half way through my cycle now. I’d like to hear input on any cal/macro adjustments, as well as any exercise change.
Happy birthday brother!!!
Thanks for all the birthday wishes! Took the weekend off from logging and didn’t get in the gym, but stayed pretty active all weekend. I never posted any pics of food from my birthday, so I’ll attach those here, and my next post tonight will be today’s log. I had two petite fours for my cake substitute, and dinner was fried green tomatoes and a NY Strip. If raw meat scares you, don’t look at the food pics. I eat my steak rare, and this one was perfect. The other meal was the next days lunch, steak on top of sweet potato noodles, and other things mixed in. It was interesting, a first for me. We’re back to the routine today though. I’m on the treadmill now getting warm and then ready to hit chest. I’ll also take/post updated pics tonight, as well as see what the scale says.
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Monday Log
- Wake up @ 6
Slept hard last night and straight through my alarm this morning, and I was running late, so I missed morning cardio.
- 11 am (First meal): Chicken and veggies w/avacado
- 1pm: Barbells protein bar and ratio yogurt
- 4pm: Another protein bar and protein shake with powdered greens
* Being late this morning I ran out the door and left some food at the house, so macros and Cals weren’t spot on today, but they certainly weren’t over. It was also protein heavy, clearly.
- 5pm: Gym - Chest day
* 20mins on incline treadmill
*3x10/1x4-6/1x10: Peck Deck
*4x10: Plate side dips
*2x10/1x4 heavy/2xFailure with bands: Incline
*3x12: Vertical chest press
*3x15: Dumb bell curls between chest press sets
*3x12: High to Low Cable chest press
Today’s session I didn’t get in as much as I would’ve liked. I stayed at work later and went to the gym earlier than normal, and it was much more crowded. I wasn’t able to get to as much, but we’ll have no problem hitting some more chest on of our full body weekend days.
I also decided to wait and take/post progress pics and weight in the morning to try and stick with consistency.
- 10pm: Set alarm for 3am and sleep. Looking forward to getting my morning treadmill time back tomorrow.
All in all diet wasn’t spot on and cardio was lower than I would’ve liked, it was definitely a Monday. Ready to take on the rest of the week and get my sh*t together.
- Wake up @ 6
Slept hard last night and straight through my alarm this morning, and I was running late, so I missed morning cardio.
- 11 am (First meal): Chicken and veggies w/avacado
- 1pm: Barbells protein bar and ratio yogurt
- 4pm: Another protein bar and protein shake with powdered greens
* Being late this morning I ran out the door and left some food at the house, so macros and Cals weren’t spot on today, but they certainly weren’t over. It was also protein heavy, clearly.
- 5pm: Gym - Chest day
* 20mins on incline treadmill
*3x10/1x4-6/1x10: Peck Deck
*4x10: Plate side dips
*2x10/1x4 heavy/2xFailure with bands: Incline
*3x12: Vertical chest press
*3x15: Dumb bell curls between chest press sets
*3x12: High to Low Cable chest press
Today’s session I didn’t get in as much as I would’ve liked. I stayed at work later and went to the gym earlier than normal, and it was much more crowded. I wasn’t able to get to as much, but we’ll have no problem hitting some more chest on of our full body weekend days.
I also decided to wait and take/post progress pics and weight in the morning to try and stick with consistency.
- 10pm: Set alarm for 3am and sleep. Looking forward to getting my morning treadmill time back tomorrow.
All in all diet wasn’t spot on and cardio was lower than I would’ve liked, it was definitely a Monday. Ready to take on the rest of the week and get my sh*t together.
Week 7 Progress Pics:
Taken this morning after my 30 mins on the treadmill. Body weight is 179lbs and BF is 20.7% (according to scale). For comparison, on Jan 21st, I was at 171lbs and 22.3% BF.
This is week 7, so 5 more weeks to go. I think I know the answer to this, but will ask anyway now that we’ve seen where I’m at at this point. My Bachelor Trip is 10 days out. Would it be worth throwing in 5mg’s of SD daily for the next 9 days to put on a little more size, or just keep doing what I’m doing?
Thanks fam, and happy Tuesday
Taken this morning after my 30 mins on the treadmill. Body weight is 179lbs and BF is 20.7% (according to scale). For comparison, on Jan 21st, I was at 171lbs and 22.3% BF.
This is week 7, so 5 more weeks to go. I think I know the answer to this, but will ask anyway now that we’ve seen where I’m at at this point. My Bachelor Trip is 10 days out. Would it be worth throwing in 5mg’s of SD daily for the next 9 days to put on a little more size, or just keep doing what I’m doing?
Thanks fam, and happy Tuesday
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Even though you said it wasn't spot on bro i think your training was real good @GDDYWeek 7 Progress Pics:
Taken this morning after my 30 mins on the treadmill. Body weight is 179lbs and BF is 20.7% (according to scale). For comparison, on Jan 21st, I was at 171lbs and 22.3% BF.
This is week 7, so 5 more weeks to go. I think I know the answer to this, but will ask anyway now that we’ve seen where I’m at at this point. My Bachelor Trip is 10 days out. Would it be worth throwing in 5mg’s of SD daily for the next 9 days to put on a little more size, or just keep doing what I’m doing?
Thanks fam, and happy Tuesday
you look great on the body, leaner at least 3-4% bodyfat drop, BIGGER and thicker real deal
on the bachelor trip, 5mgs of what? sd? you mean tadalafil
Even though you said it wasn't spot on bro i think your training was real good @GDDY
you look great on the body, leaner at least 3-4% bodyfat drop, BIGGER and thicker real deal
on the bachelor trip, 5mgs of what? sd? you mean tadalafil
Thanks bro! I appreciate it. I was pretty happy with the progress when comparing pics. I’m glad I cut the Cals back to 2k. It’s definitely helping lean out a little more. We’re on the treadmill now getting a solid sweat in before we hit back and a little shoulders.
For SD I was saying Superdrol, to put on a little extra size before the trip. I leave next Thursday, so I’d take it tonight and into Thursday morning. So it’d be only 9 days. I say only 5mg because I haven’t taken it before and always like to start low. I’d rather take 5mgs and see minimal results than 20mgs and have terrible sides. I could also wait and take it later in my cycle once I lean out a little more. I could also avoid it altogether. Thoughts?
supderdrol is a bad idea bro
if you want something before the trip 50mgs winstrol with 7caps n2guard and tadalafil 5mgs ed @GDDY
Unfortunately I don’t have any of that on hand, and it probably wouldn’t get to me until Friday of this week. At that point, for the purpose of the trip anyway, Idk how much of a difference it’d make in 7 days time. Unless you think differently, for now I’ll just keep doing what I’m doing.
Tuesday Log
3am: Wake up
3:30-4am: 30 mins of incline treadmill. Drank water and ACV.
5am: Got to work
9am: Had first meal. 60g of oats and ratio cup
10:am: Barbell protein bar
11:30am: Cup of Basmati rice
12:30pm: 4 meatballs and 1 carb balance tortilla
1:30pm: Protein bar
1:45pm (Last meal): Protein shake
* I had a higher protein day and was low on carbs/fat yesterday, so we hit our Carbs and had a higher fat day today. Tomorrow things will be evened back out.
3:30pm - 5pm: Hit golf balls
5:45pm: Gym - Back and Shoulders
- Started with 30 mins on incline treadmill, then went into a quick round of Core/pump cardio with 45 secs between each round.
3x15: Crunches
3x30sec: Battle ropes
3x10: Weighted back extension
3x10: Ab Rollers
3x20: Jumping Jacks
Then went into main workout
*3x12-15: Smith rows
*3x10-12: Seated calve raises
*2x12/1x4-6/1x10-12: Lat Pull Down (Shoulder width with Mag Grip)
*4x15: Reverse cable fly’s
*5x15: EZ-bar straight arm pull down
*4x10:Smith Shoulder shrugs (behind back)
*3x30: Standing body weight calve raises
*3x10: Bent over Smith row (wide grip)
*3x10: Seated cable rows
*4x10-12: Cable lat raise W/Fat Grips
8:30pm: Get home and prep for tomorrow
9:30pm: Sleep
3am: Wake up
3:30-4am: 30 mins of incline treadmill. Drank water and ACV.
5am: Got to work
9am: Had first meal. 60g of oats and ratio cup
10:am: Barbell protein bar
11:30am: Cup of Basmati rice
12:30pm: 4 meatballs and 1 carb balance tortilla
1:30pm: Protein bar
1:45pm (Last meal): Protein shake
* I had a higher protein day and was low on carbs/fat yesterday, so we hit our Carbs and had a higher fat day today. Tomorrow things will be evened back out.
3:30pm - 5pm: Hit golf balls
5:45pm: Gym - Back and Shoulders
- Started with 30 mins on incline treadmill, then went into a quick round of Core/pump cardio with 45 secs between each round.
3x15: Crunches
3x30sec: Battle ropes
3x10: Weighted back extension
3x10: Ab Rollers
3x20: Jumping Jacks
Then went into main workout
*3x12-15: Smith rows
*3x10-12: Seated calve raises
*2x12/1x4-6/1x10-12: Lat Pull Down (Shoulder width with Mag Grip)
*4x15: Reverse cable fly’s
*5x15: EZ-bar straight arm pull down
*4x10:Smith Shoulder shrugs (behind back)
*3x30: Standing body weight calve raises
*3x10: Bent over Smith row (wide grip)
*3x10: Seated cable rows
*4x10-12: Cable lat raise W/Fat Grips
8:30pm: Get home and prep for tomorrow
9:30pm: Sleep
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No problem, I appreciate all of the support.
It’s hard to find somewhere that trusts you when you say rare and actually cook it rare, but this was spot on. Very good!
Keep up the good work, man. I like the progression pictures. Keep it going.
Wednesday Log
3am: Wake up. Water and ACV
3:30-4:15am: Fasted cardio. 45 mins incline treadmill
9:30am: 2 eggs and 1/2 Cup egg whites, 1/2 cup 2% cottage cheese. Avacado serving, two carb balance tortillas, 30g low fat cream cheese
12pm: Taco bowl (97% lean beef) with low sodium seasoning and veggies
2pm: Two scoop protein shake
* The taco bowls were premade from the fiance’s dinner last night, so I couldn’t get exact weight/macros on them. Working with my best guestimate of overall weight and what I could divide out, I definitely hit my protein and fats, and may have been about 200-300 Cals short on my carbs, but could’ve also gone over that with my protein. Was a clean day all in all on food.
3:15pm: Gym - Leg day
* Decided to go for volume today. If we couldn’t get 15 reps, we dropped weight until we could. Legs were feeling thick. Looking back, probably not the best to do before hitting golf balls, lol. Very good workout though, so no complaints.
3x15: Squats
3x15: Standing calf raises
3x10: Crunches
3x15: Good girl/Bad girl
4x15: Seated leg curls
4x15: Leg extension
3x10: Glute thrust
5-6:30pm: Hit golf balls
7:30pm: Get home and prep for tomorrow
11pm: Sleep
3am: Wake up. Water and ACV
3:30-4:15am: Fasted cardio. 45 mins incline treadmill
9:30am: 2 eggs and 1/2 Cup egg whites, 1/2 cup 2% cottage cheese. Avacado serving, two carb balance tortillas, 30g low fat cream cheese
12pm: Taco bowl (97% lean beef) with low sodium seasoning and veggies
2pm: Two scoop protein shake
* The taco bowls were premade from the fiance’s dinner last night, so I couldn’t get exact weight/macros on them. Working with my best guestimate of overall weight and what I could divide out, I definitely hit my protein and fats, and may have been about 200-300 Cals short on my carbs, but could’ve also gone over that with my protein. Was a clean day all in all on food.
3:15pm: Gym - Leg day
* Decided to go for volume today. If we couldn’t get 15 reps, we dropped weight until we could. Legs were feeling thick. Looking back, probably not the best to do before hitting golf balls, lol. Very good workout though, so no complaints.
3x15: Squats
3x15: Standing calf raises
3x10: Crunches
3x15: Good girl/Bad girl
4x15: Seated leg curls
4x15: Leg extension
3x10: Glute thrust
5-6:30pm: Hit golf balls
7:30pm: Get home and prep for tomorrow
11pm: Sleep
LevButlerov
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@GDDY golf balls the 5-630 can you do a few sets of push ups as you go? like 20min gold 20 push ups 20mins golf 20 push ups and so on.
Cardio I like it, smooth! keep us updated. EVO family support for you.
Went to post today’s Log and realized I never posted last Thursday, so I’ll at least throw the workout up.
Thursday Log
1:30pm:Gym -Upper Body.
* I hit anything that felt healthy. Tomorrow will most likely be a rest day, or a little cardio at most.
3x12: Rope Tricep extension
2x10/1x4-6/1x20 drop weight: Dumbell Curls
3x10: Cable lat raises w/fat grips
3x10: Cable flys (low to high)
3x12-15: Reverse cable flys
3x15: EZ-bar Reverse Tri extension
3x10: Side plate dips
3x15: Hammer curls
3x15: Peck deck flys
3x10: Seated/Bent dumbell flys
3x15: Smith shoulder shrugs
3x15-12: EZ-bar Reverse curls
Thursday Log
1:30pm:Gym -Upper Body.
* I hit anything that felt healthy. Tomorrow will most likely be a rest day, or a little cardio at most.
3x12: Rope Tricep extension
2x10/1x4-6/1x20 drop weight: Dumbell Curls
3x10: Cable lat raises w/fat grips
3x10: Cable flys (low to high)
3x12-15: Reverse cable flys
3x15: EZ-bar Reverse Tri extension
3x10: Side plate dips
3x15: Hammer curls
3x15: Peck deck flys
3x10: Seated/Bent dumbell flys
3x15: Smith shoulder shrugs
3x15-12: EZ-bar Reverse curls
Monday Log
I was working on putting a new sound system in my truck all weekend and when I was putting the driver door panel back on last night, it wouldn’t close. I took the day off work today and got that fixed. It’s good now, but I threw a kink in my back yesterday, and my food wasn’t anything special. I ate chicken and rice around noon today as my first meal, and will have a double protein shake with chai seeds and probably some avocado after the gym around 6ish. Since I was working on the truck all weekend I didn’t have anything special to log, but I did get in the gym Saturday and worked anything that felt healthy. Had a really good workout that day actually. Hitting chest today. Bachelor trip is Thursday, so we definitely want to be feeling good for that. I threw some pics of my door panel before and after if there are any audio people in here. I think it turned out pretty good for my first project like this.
Gym: -Chest Day
3x12: Vert Peck Deck
3x10: Plate side dips
4x25: Standing Calve raises
4x15: Hanging leg raises
3x10-12: Vert chest press
3xFailure: Push ups
3xFailure (in the 8-12 range): Dumb bell incline
1x6 heavy/2xWith Bands to failure: Smith incline
4x10-12: Seated calve raises
3x12-15: Cable flys (High to Low)
3x15: Cable Bicep curls (lightweight. Really just wanted a lil pump before leaving)
Looking forward to getting back in a routine tomorrow and getting some AM cardio in. Will also take and post progress pics in the AM.
I was working on putting a new sound system in my truck all weekend and when I was putting the driver door panel back on last night, it wouldn’t close. I took the day off work today and got that fixed. It’s good now, but I threw a kink in my back yesterday, and my food wasn’t anything special. I ate chicken and rice around noon today as my first meal, and will have a double protein shake with chai seeds and probably some avocado after the gym around 6ish. Since I was working on the truck all weekend I didn’t have anything special to log, but I did get in the gym Saturday and worked anything that felt healthy. Had a really good workout that day actually. Hitting chest today. Bachelor trip is Thursday, so we definitely want to be feeling good for that. I threw some pics of my door panel before and after if there are any audio people in here. I think it turned out pretty good for my first project like this.
Gym: -Chest Day
3x12: Vert Peck Deck
3x10: Plate side dips
4x25: Standing Calve raises
4x15: Hanging leg raises
3x10-12: Vert chest press
3xFailure: Push ups
3xFailure (in the 8-12 range): Dumb bell incline
1x6 heavy/2xWith Bands to failure: Smith incline
4x10-12: Seated calve raises
3x12-15: Cable flys (High to Low)
3x15: Cable Bicep curls (lightweight. Really just wanted a lil pump before leaving)
Looking forward to getting back in a routine tomorrow and getting some AM cardio in. Will also take and post progress pics in the AM.
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@GDDY you get that all fixed up on the sound system bro?
on the food you gotta keep protein high, any meal pics?
training is strong but hard to say you doing how much weight?
@GDDY you look amazing bro real deal thick and pumped
you're not 21% bodyfat way lower
leaner abs, bigger arms and wider shoulders already NICE!
How much protein do you like to see when on cycle? I’ve always kind of just aimed for 1g/lb of body weight, but interested to hear input.
I got two tweeters in and that one door done. I’ve still got the other three doors to do, but it’s functional and already an improvement.
I can start throwing some weight on my logs for sure. And thanks, I don’t think it’s 21% either, I was a little surprised at that. Clothes are definitely fitting better and tighter in the right places. I think I’m most happy with my back/shoulder results so far. After Saturday’s “freebie” workout of whatever felt good, I had a solid pump and it was the first time I’ve looked in the mirror and been impressed/surprised with myself in probably a year or more. Thanks for the continued support.
I did throw a kink in my back while working on my truck though. I just left the chiropractor, which I go to every other week already. That helped, but the last thing I want to do is hurt my back before leaving Thursday for the bachelor/golf trip. So today and tomorrow’s workouts may be a bit random to avoid any more back issues. I fly out at 8am, but I’m going to try and get up that morning and get some type of last minute workout in.
for protein we are talking about 1.5grams or more up to 20 depends on how much you want to grow bro @GDDY
once we get weights it will be more clear too
That’s what I was thinking as well.
for sure you are like 17% bro
Well, that may be a little generous, but reassuring nonetheless.
Tuesday Log
- 3am: Wake up
- 3:30-4: Water and ACV, and 30 mins of incline treadmill
- 9am: First meal. 60g oats with a little cinnamon, ratio yogurt cup, Kodiak bear bites
- 11:30am: Chicken and rice
- 1pm: Almonds, avocado, and Oikos pro yogurt cup
- 1:45pm: Protein Shake
- 4pm: Hit golf balls for an hour
- 6pm: Chiro
- 6:30pm: Gym
* Going to try and focus on back, but may be a little random to avoid hurting it any more.
* Started with 15mins on treadmill
3x15: EZ Bar Straight arm pull downs. 32.5lbs/40lbs/40lbs
3x12: Single arm seated cable rows. 50lbs/60lbs/60lbs
3x15: Reverse cable flys. All 15lbs for each hand
3x15: Crunches
3x10: Bent over Smith Rows W/3 sec pause. Went light and slow here to keep pressure off lower back. 65lbs
4x20: Body weight standing calve raises
4x12/5/12/10: Single arm cable curls. 20lbs/40lbs/25lbs/25lbs
3x10: Body weight back extensions
Then did a decent amount of stretching to keep the back loose.
Getting home after the gym to start packing and get ready to get up in the AM for some treadmill time.
- 3am: Wake up
- 3:30-4: Water and ACV, and 30 mins of incline treadmill
- 9am: First meal. 60g oats with a little cinnamon, ratio yogurt cup, Kodiak bear bites
- 11:30am: Chicken and rice
- 1pm: Almonds, avocado, and Oikos pro yogurt cup
- 1:45pm: Protein Shake
- 4pm: Hit golf balls for an hour
- 6pm: Chiro
- 6:30pm: Gym
* Going to try and focus on back, but may be a little random to avoid hurting it any more.
* Started with 15mins on treadmill
3x15: EZ Bar Straight arm pull downs. 32.5lbs/40lbs/40lbs
3x12: Single arm seated cable rows. 50lbs/60lbs/60lbs
3x15: Reverse cable flys. All 15lbs for each hand
3x15: Crunches
3x10: Bent over Smith Rows W/3 sec pause. Went light and slow here to keep pressure off lower back. 65lbs
4x20: Body weight standing calve raises
4x12/5/12/10: Single arm cable curls. 20lbs/40lbs/25lbs/25lbs
3x10: Body weight back extensions
Then did a decent amount of stretching to keep the back loose.
Getting home after the gym to start packing and get ready to get up in the AM for some treadmill time.
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Man, you are a true trooper waking up so early in the morning.
Getting that fasted cardio. Out of the way is smart.
Getting that fasted cardio. Out of the way is smart.
100% right. There's no damn way he's 21%
Wednesday Log
3am: Wake up. Water and ACV
3:30-4am: Fasted cardio. 30 mins incline treadmill
8:30am: half cup cottage cheese, 60g oats with 10g protein powder and 10g PB fit. Half of a Dave’s English muffin with 10g peanut butter
11am: 2 chicken wraps with carb balance tortillas, grilled chicken, avocado, homemade hot sauce
12pm: Protein shake
1pm: Another 50g chicken and triple zero YouTuber
I didn’t get to the gym because I was working late getting ready for being out of office for the weekend. I’m on my bachelor trip, so I’ll be MIA until Tuesday.
3am: Wake up. Water and ACV
3:30-4am: Fasted cardio. 30 mins incline treadmill
8:30am: half cup cottage cheese, 60g oats with 10g protein powder and 10g PB fit. Half of a Dave’s English muffin with 10g peanut butter
11am: 2 chicken wraps with carb balance tortillas, grilled chicken, avocado, homemade hot sauce
12pm: Protein shake
1pm: Another 50g chicken and triple zero YouTuber
I didn’t get to the gym because I was working late getting ready for being out of office for the weekend. I’m on my bachelor trip, so I’ll be MIA until Tuesday.
Side shot man you look great. You’re lower that what you think on bf
@GDDY if you cant get to the gym, do the training at home, like push ups sit ups squats and planks, can you do that bro?
Quick update since the trip…
Got back on Sunday, and by Monday morning I was feeling pretty sick. My girl was about 3 days into an upper respiratory infection and was kind enough to share the love. Thankfully it’s not the flu, which has been hitting hard here. So I’ve been sticking inside, staying out of the weather, and focusing on recovering. It’s essentially been worse than a run-of-the mill cold, but without the aching and vomit of the flu. Hot flashes, low appetite, motion sickness, nausea, zero energy, all part of it. Today is the first day I feel back to about 70%. Taking N2guard and tossing an extra multi-v in there to try and stay on top of things. I haven’t stepped on a scale yet, and won’t be posting this weeks progress pics on account of things. I may try and go just get some light cardio in tonight. Fingers crossed I can get back in the gym tomorrow and take things light and be back fully on track by Monday.
That being said, golf/bachelor trip was an absolute blast. Smooth sailing with minor hiccups (flight delays). Weather and courses were beautiful though. I threw a couple pics in for any golf fans out there.
Got back on Sunday, and by Monday morning I was feeling pretty sick. My girl was about 3 days into an upper respiratory infection and was kind enough to share the love. Thankfully it’s not the flu, which has been hitting hard here. So I’ve been sticking inside, staying out of the weather, and focusing on recovering. It’s essentially been worse than a run-of-the mill cold, but without the aching and vomit of the flu. Hot flashes, low appetite, motion sickness, nausea, zero energy, all part of it. Today is the first day I feel back to about 70%. Taking N2guard and tossing an extra multi-v in there to try and stay on top of things. I haven’t stepped on a scale yet, and won’t be posting this weeks progress pics on account of things. I may try and go just get some light cardio in tonight. Fingers crossed I can get back in the gym tomorrow and take things light and be back fully on track by Monday.
That being said, golf/bachelor trip was an absolute blast. Smooth sailing with minor hiccups (flight delays). Weather and courses were beautiful though. I threw a couple pics in for any golf fans out there.
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@GDDY sorry about your girl I hope she recovers soon, get her extra vitamins and soup.
You take more n2guard and you dont need extra multi V unless you have it laying around. You just need to start back up slowly.
Beautiful nature share thanks.
My ex used to play golf but he was really bad.
One time he hit the ball and it went into the water and then he got mad and and threw his Club at someone.. he used to have roidrage bigtime
One time he hit the ball and it went into the water and then he got mad and and threw his Club at someone.. he used to have roidrage bigtime
@GDDY beautiful pictures man. Hate to hear you aren’t feeling the best and it passes quickly.
@GDDY take some time to recover bro!
Good morning everyone. Finally getting to an update for yall. That illness did me in pretty good, and destroyed my sleep and diet. Appetite was nearly non-existent and I was exhausted all day and had terrible sleep at night. We’re on the other side of it now with just some drainage and normal seasonal type stuff. I couldn’t sleep Sunday night, so when I got home yesterday I had been up for some 30+ odd hours. Yesterday was my first day back to work, and the gym. I didn’t track anything, just worked chest and a little arms and shoulders. Just took it slow and steady. Still trying to get the appetite back. We got home yesterday around 6:30pm and I was asleep by 7pm. I slept sold until the alarm at 3am and am up on the treadmill now trying to get back into routine. I’ll get some update pics taken this morning and posted post treadmill so everyone can see where we’re at. Diets still a little wishy washy, but hoping to have that straightened out by tomorrow. I’ll be back to having my normal logs posted tonight after the gym per usual. Everybody stay healthy out there!
Also will try and go through and answer a few questions I never got back to. We were in Scottsdale, AZ. It’s pretty peak season right now for them, so things are on the higher end, but a course there like those would be roughly $175 give or take. You’re also paying for location. Most avg. public courses in many areas will be $70-90ish for a weekend round depending on course, location, etc.
Yea, that’s no good. Golf is a huge mental game. If you get the rage easy and can’t recover, it may not be the game for you. A lot of the pro’s on tour have multiple therapists just for their golf game.
Here’s a few updated pics from this morning. If nothing else, being sick at least leaned me out a little. Got to find the silver lining somewhere right? The scale has me at 175lbs this am, and yesterday was the start of week 10.
Sorry for the terrible quality of the back pic. Shower was getting steamy and I didn’t realize how grainy it was until now.
Sorry for the terrible quality of the back pic. Shower was getting steamy and I didn’t realize how grainy it was until now.
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LevButlerov
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pic quality is fine
you are looking much leaner if you ask me, you're getting there but we might need to up the protein.
pic quality is fine
Yea I agree. How would you recommend to factor that into my macros/cals? I’ve got it split at 35% carbs, 35%protein, and 30% fat rn. And I’ve got that at 2k cals a day, but usually fall anywhere from 1750-2100 and just try to adjust through the week and avg it out. Would you say go for 50% protein and adjust the other two accordingly? Just aim for cal goal and protein and not worry about the rest? What would you recommend?
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Up the proteins and fats, cut the carbs by 10% each if you ask me.
lets get more omega 3 fats like nuts and high protein foods like bars
So just to make sure I’m understanding, you think sticking around 2000 cals is good? And cut Carbs to 15%, and up protein to 45% and fats to 40%? Or up protein to 50% and fats to 35%? I have some almonds I can add in and some extra omega 3/fish oil I can add in too.
Tuesday Log
3am: Wake up
3:15-3:45am: 30 mins on treadmill
8am: First meal - Ratio protein, 60g oats, half scoop of protein powder
10am: Double scoop protein shake w/powdered greens and ground chai seeds. Also a barbells protein bar
12pm: 3 tamales w/avocado and Spanish rice
1pm: ratio yogurt
I was at 1750 cals today. A little short on protein and carbs. Definitely going to be upping the protein.
4-5:30pm: Hit golf balls
* 6:30pm: Gym - Back day
Started with 15 mins on treadmill
4x15: EZ bar straight arm pull downs (40lbs/47/40/47-40-32.5 drop)
3x12: Reverse cable flys
4x12: Smith rows (55lbs/65/80-70drop/65)
5x20: Body weight standing calf raises
2x12/1x4/1x10: Mag grip/shoulder with lat pull down (120lbs/135/165/135)
3x15: Crunches between lat pull down
3x12: Seated/Bent over dumbell flys (10lb dumbells)
3x20: Jumping jacks between dumbell flys
7:30: Go home and get ready to do it again tomorrow
3am: Wake up
3:15-3:45am: 30 mins on treadmill
8am: First meal - Ratio protein, 60g oats, half scoop of protein powder
10am: Double scoop protein shake w/powdered greens and ground chai seeds. Also a barbells protein bar
12pm: 3 tamales w/avocado and Spanish rice
1pm: ratio yogurt
I was at 1750 cals today. A little short on protein and carbs. Definitely going to be upping the protein.
4-5:30pm: Hit golf balls
* 6:30pm: Gym - Back day
Started with 15 mins on treadmill
4x15: EZ bar straight arm pull downs (40lbs/47/40/47-40-32.5 drop)
3x12: Reverse cable flys
4x12: Smith rows (55lbs/65/80-70drop/65)
5x20: Body weight standing calf raises
2x12/1x4/1x10: Mag grip/shoulder with lat pull down (120lbs/135/165/135)
3x15: Crunches between lat pull down
3x12: Seated/Bent over dumbell flys (10lb dumbells)
3x20: Jumping jacks between dumbell flys
7:30: Go home and get ready to do it again tomorrow
There’s no doubt. After being up from Sunday-Monday straight for some 30+ odd hours, I slept like a baby last night and woke up feeling rested and ready to go for the first time in over a week.
For upping protein easy, what’s the general consensus on drinking liquid egg whites? I know there’s a lot of sodium in there, worth the trade off? I’ve done this before when trying to up protein and actually don’t have a problem with downing it. Not saying it tastes good by any means, but if you don’t think about it then it’s tolerable lol
LevButlerov
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I would up the calories a bit and go with walnuts and fish oil if you can, stack protein up to 45% @GDDY
LevButlerov
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drinking? how about cooking them lol
drinking? how about cooking them lol
lol, true. With Cals this low that would be pretty easy to get in.
So ask someone to take pics
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