Log Journal Sun 24/8
Current weight: 81kg
Diet: Training day
Meal 1
1 cup rice (50g carbs, 4g protein)
133g beef (40g protein, 13g fat)
1tbsp sauerkraut
Meal 2
1 cup rice (50g carbs, 4g protein)
133g beef (40g protein, 13g fat)
2tbsp maple syrup (30g carbs x 2 = 60g c)
1tbsp sauerkraut
1 serving of beef/veg lasagne (10g carbs, 22g protein, 10g fat)
Meal 3
2 cups rice (100g carbs, 8g protein)
116g chicken (34g protein, 8g fat)
1tbsp sauerkraut
Meal 4 - post workout
1/2 cup rice (25g carbs, 2g protein)
116g chicken (34g protein, 8g fat)
Meal 5
3 cups rice (150g carbs, 12g protein)
133g beef (40g protein, 13g fat)
1tbsp sauerkraut
2tbsp maple syrup (60g c)
Carbs 505 = 2020
Protein 240 = 960
Fat 65 = 585
Total = 3565
This wasn't easy for me as I've been eating 3-4 meals a day. Prior to Sunday on training days I only have carbs pre and post and on rest days I only have carbs with my last meal
But I thought to myself if I'm going to make the best use of these next 9 months to grow well I got to start eating
I need to develop the habit of doing this each & every day. If I had of started my day earlier i would of been able to hit 6 meals but I know I need to stay chill & not stress as I believe this needs to be sort of like a monk lifestyle if Im being honest with myself..might sound weird to most but it's what I feel I need to do & when I place my feet on stage I want to know within myself I dedicated myself to this & I put in the energy with my heart & I feel that's the best approach I can do
Rest days will lower carbs by 30-40%
Training
3 x week - sun, tues, fri
Legs
Back & Arms
Chest & Delts
Training - Legs (Sun 24/8)
Squat: 80kg - 20
Adductor machine: 18kg - 25
Leg press: 160kg - 21
Calf press: 130kg - 16
(For calves when hit failure wait 10 secs & go again til failure & at the end stay in the stretched position til my calves almost rip)
I see the hard part of bodybuilding is the diet & training is the easy part the fun part
Last leg session I hit squats 20 reps for 70kg
This session I did the same reps for 80kg & if I was to have a gentle push I feel I can hit a couple more reps..I felt I also had better mind-muscle connection throughout the workout too compared to the previous sesh
My training style is 2-3 warm-up sets for each exercise with minimal fatigue
I then do 1 set to failure
Cardio
Heart health - HIIT on stationary bike
3mins slow pace, 45secs flat out, repeat
5 rounds
3 x week
Digestion
I don't drink fluids 15min before or 15min after meals (digestion is almost flawless)
Gut health
sauerkraut (pre & probiotics)
Supps
1tbsp psyllium husk in 200ml water
&
100ml coconut water with:
Astragalus root 1320mg
Dandelion root 270mg
1tbsp raw apple cider vinegar (RACV)
2 drops oil wild oregano
150mg Ubiquonol
Gear
For next 2 week block (Started Sun 24th)
(Was on 350 test, 200 primo)
600mg test (phoenix pharma)
300mg primo (switch to phoenix mast soon)
4iu gh 3 x week pre-bed (training nights)
1.5iu pre-bed (rest nights) (phoenix pharma)
I pinned 200mg phoenix pharma test pre workout with 0 PIP
Pinned 4iu gh pre bed and slept well too
I've been taking 1.5iu gh pre-bed for a few days prior to last night and I look fuller and sleep has improved
Have been off gh prior to this for a few months
Next 2 week block (all phoenix pharma)
750 test
375 mast
8iu gh 3 x week pre-bed (training nights) 1.5iu gh 4 x week pre-bed (rest night)
2 weeks thereafter
Will run long term and try to keep health markers in range (all phoenix pharma)
750 test
375 mast
10iu gh 3 x week pre-bed (training) 3.75iu gh 4 x week pre-bed (rest)
Pic of me was taken about a week ago and will post progress pic each 2 weeks
Reflections
I look at this path in life as somewhat of a dream in my reality because I truly am privileged to walk this path & wake up each & every day with what I have & I can be a little better than what I was yesterday
People atm Im aware don't have anything & I feel they would love to trade places so its why I won't ever complain..sure some days will be bumpy & I can have self-doubt but I'm an imperfect man who embraces what life will be with the highs & the lows..but I see the lows as a way to give me a lesson in the strength of my character as the times will be part of my growth & when I'm past it, I'll be somewhat grateful because it's going to be a blessing in disguise
I'm open to learning & i welcome any constructive criticism as I know it's a brotherhood we have
Thank u to
@StoryOfTheProphet for having me on his team..I feel I'm in good hands
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