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I work as maint in a Rock Quarry. My goal is to bulk a healthy composition that I can maintain natural. I retired from the Fire Dept. 5 yrs ago and ended up gaining 40 lb. Now I’m trying to get back to good.
Always worked in high physical strenuous environments. Poor eating habits have been my weakness. Now that I have gotten that u see control, working target muscles that I’m not using in a day to day basis is been my focus. I have been trying to recomp more than Anything. It has been a struggle but so far effective. Taking my time and not pushing myself too far too fast has been the hardest feat. Being 43yo. My body just doesn’t heal like it used too. Lol
@Gunner308 poor eating is MANY of our weaknesses bro
many cant do it, thats why EVO family is here to help you and push you to success and support you
lets get some updates on food training more please
Looking jacked! I am in to follow along.
Thursday 7/25
Back up @ 2am, dragging ass today and sore as fuck!
Meals for the day is prepped
Breakfast is 5 eggs, cup of oatmeal and a banana.
Total estimated calories and protein 1860/280
Slightly higher than normal but some good fats
Orals taken at noon today
Put 13 miles/ 64 flights of stairs in at work today. Had to come home and weed eat 3 acres of fence when I got home so my Pre workout was taken at 4:30 this afternoon and off to the gym by 5pm.
Todays workout routine:
Focusing on core and back today since my chest and arms are too sore.
~Russian twist with 20lb ball on decline bench
5 sets of 25
~Flutter Kicks 4 sets of 25
~ Dumbell Lat raises 4sets of 15 with 25lbs
~Cable Row 15x140,10x180,10x200
~Rope pull down cable crunches
15x50,10x65,10x75
~ Planks 5 sets at failure ea.
~Cable pull downs 15x160,10x190,10x220,10x260
Post workout protein shake 45g
Dinner time consisted of grilled chicken nuggets and fresh fruit from Chic fila tonight.
Pre-workout really lingered this evening and kept me up till 10:30pm, even after taking melatonin.
Back up @ 2am, dragging ass today and sore as fuck!
Meals for the day is prepped
Breakfast is 5 eggs, cup of oatmeal and a banana.
Total estimated calories and protein 1860/280
Slightly higher than normal but some good fats
Orals taken at noon today
Put 13 miles/ 64 flights of stairs in at work today. Had to come home and weed eat 3 acres of fence when I got home so my Pre workout was taken at 4:30 this afternoon and off to the gym by 5pm.
Todays workout routine:
Focusing on core and back today since my chest and arms are too sore.
~Russian twist with 20lb ball on decline bench
5 sets of 25
~Flutter Kicks 4 sets of 25
~ Dumbell Lat raises 4sets of 15 with 25lbs
~Cable Row 15x140,10x180,10x200
~Rope pull down cable crunches
15x50,10x65,10x75
~ Planks 5 sets at failure ea.
~Cable pull downs 15x160,10x190,10x220,10x260
Post workout protein shake 45g
Dinner time consisted of grilled chicken nuggets and fresh fruit from Chic fila tonight.
Pre-workout really lingered this evening and kept me up till 10:30pm, even after taking melatonin.
@Gunner308 2am you're up, what did you eat today with all the soreness man?
i see you're tired, are you doing higher protein? I see last few meals not clear all macros
please clarify for us man
I haven’t. I’ve been a little lower on Protein this week compared to some previous weeks. I typically try to consume 300+ grams. I have really worked on portion control when put my protein into a deficit.@Gunner308 2am you're up, what did you eat today with all the soreness man?
i see you're tired, are you doing higher protein? I see last few meals not clear all macros
please clarify for us man
what's the coolest mineral you've ever found I hope a nice diamond
bro that's good that you eating 5 eggs I hope you ate them raw like a real man
