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keep focus on clean diet......
Log #3
Okay. Let me go over my diet plan. I use My Macros to track. My typical intake was 250/250/80 (protein/carbs/fat) for about 2800 calories per day. I drop that to 225/225/50 for 2300 calories per day about 2-3wks ago. I’ve been hitting that target pretty good, with maybe about 2-3 days where I was over, but not by more than 300 calories.
As far as what I’m eating daily….
I train in the AM (about 5:30AM). I’m so mental drained after work, and the gym is crowded. so for me AM is better. And I’m a morning guy anyway.
Meal #1 pre workout.
75g of Chibani Greek yougurt and 85g of blueberries
Meal #2 post workout
Small apple
Banana
2 serving of Whey Isolate.
Meal #3
3 hard boiled eggs
Meal #4 and #5
ICON meal service
I use a meal service from ICON. Typically these will have about 400 calories, 35-40g protein, 30-40g carbs. These have some lean mean, rice or sweet potatoes, and some kind of vegetable.
I’ll have a snack some days of a banana and maybe another whey isolate shake if I need it
This is a typical day, even on the weekends. I may change things a bit but not much.
I’ll post workout schedule in a few days.
Okay. Let me go over my diet plan. I use My Macros to track. My typical intake was 250/250/80 (protein/carbs/fat) for about 2800 calories per day. I drop that to 225/225/50 for 2300 calories per day about 2-3wks ago. I’ve been hitting that target pretty good, with maybe about 2-3 days where I was over, but not by more than 300 calories.
As far as what I’m eating daily….
I train in the AM (about 5:30AM). I’m so mental drained after work, and the gym is crowded. so for me AM is better. And I’m a morning guy anyway.
Meal #1 pre workout.
75g of Chibani Greek yougurt and 85g of blueberries
Meal #2 post workout
Small apple
Banana
2 serving of Whey Isolate.
Meal #3
3 hard boiled eggs
Meal #4 and #5
ICON meal service
I use a meal service from ICON. Typically these will have about 400 calories, 35-40g protein, 30-40g carbs. These have some lean mean, rice or sweet potatoes, and some kind of vegetable.
I’ll have a snack some days of a banana and maybe another whey isolate shake if I need it
This is a typical day, even on the weekends. I may change things a bit but not much.
I’ll post workout schedule in a few days.
I train in am too btw I hate gym crowds
IMO post workout meal you need way more protein than 3 eggs, at least do 3 eggs some peanut butter and a big protein shake.
nice update man, what sides are you noticing ?
So my post work out meal is #2. 50g protein from whey isolate. I have the eggs about 3 hrs later
- - - Updated - - -
So just some ankle swelling. Nothing else really at the moment. I’ll be starting week one of the cycle on Sunday. Super excited to get this thing going.
bro need to eat more beef. come to ranch we got it in stock
APPROVED LOG
Great log, but I see your protein intake is short, add some more
Echos Log #4
Okay so I posted my diet log. Here is my training log. I’ve been doing a 6 day rotation. Basically I have two, 3 day rotations (chest, back, legs). For example, on day 1 and day 4 I will train the same muscle groups but use different movement. While this has been fine for the most part, I find as I’m getting older, I have a harder time recovering from leg day. So, I recently added in a “active rest” day where I will either do a 3 mile run, or bike, or fast paced walk. It also gives me a day I can sleep in and that’s always nice.
Also, for this mesocycle, I’m going to deemphasize my chest and really focus on my shoulders. So you’ll see I’ve placed chest at the end of my workouts and I’m specifically only doing Incline for this cycle.
Most sets are of 5 right now, aiming for reps of 10-15.
Day #1
Standing Calf raises
Lateral raise- dumbbells
Close grip bench———I may have to swap this one out as my shoulders have been a bit sore lately.
skullcrushers
Ab crunch machine
Incline bench press-dumbbells
Day #2
Lat pull down
Seated row
Barbell bicep curl
Preacher curl
Reverse fly (for rear delts)
Day #3
Hack Squat
Stiff leg Deadlift
Leg extensions
Calf raise (on leg press)
Dumbbell bicep curl
Lateral raise-dumbell
Upright rows
Day #4
Active rest (run,bike, walk, hike)
Day #5
Shoulder press
incline shoulder raise
Overhead Tricep extension
Tricep push down-straight bar
Incline bench press
Abs
Day #6
Standing calf raises
Meadows Row
Lat pull down-underhand
hammer curls-dumbell
High cable curls
Lateral raise-single arm cable
Reverse dumbell fly (rear delts)
day #7
Leg press/Squat
Lying Hamstring curls
Leg extensions
Seated hamstring curls
Barbell bicep curl
Tricep push down-rope
Reverse fly pec dec (rear delt)
Day #8
Active rest (run, bike, walk)
Okay so I posted my diet log. Here is my training log. I’ve been doing a 6 day rotation. Basically I have two, 3 day rotations (chest, back, legs). For example, on day 1 and day 4 I will train the same muscle groups but use different movement. While this has been fine for the most part, I find as I’m getting older, I have a harder time recovering from leg day. So, I recently added in a “active rest” day where I will either do a 3 mile run, or bike, or fast paced walk. It also gives me a day I can sleep in and that’s always nice.
Also, for this mesocycle, I’m going to deemphasize my chest and really focus on my shoulders. So you’ll see I’ve placed chest at the end of my workouts and I’m specifically only doing Incline for this cycle.
Most sets are of 5 right now, aiming for reps of 10-15.
Day #1
Standing Calf raises
Lateral raise- dumbbells
Close grip bench———I may have to swap this one out as my shoulders have been a bit sore lately.
skullcrushers
Ab crunch machine
Incline bench press-dumbbells
Day #2
Lat pull down
Seated row
Barbell bicep curl
Preacher curl
Reverse fly (for rear delts)
Day #3
Hack Squat
Stiff leg Deadlift
Leg extensions
Calf raise (on leg press)
Dumbbell bicep curl
Lateral raise-dumbell
Upright rows
Day #4
Active rest (run,bike, walk, hike)
Day #5
Shoulder press
incline shoulder raise
Overhead Tricep extension
Tricep push down-straight bar
Incline bench press
Abs
Day #6
Standing calf raises
Meadows Row
Lat pull down-underhand
hammer curls-dumbell
High cable curls
Lateral raise-single arm cable
Reverse dumbell fly (rear delts)
day #7
Leg press/Squat
Lying Hamstring curls
Leg extensions
Seated hamstring curls
Barbell bicep curl
Tricep push down-rope
Reverse fly pec dec (rear delt)
Day #8
Active rest (run, bike, walk)
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