Please Scroll Down to See Forums Below
Chicken and broccoli is a great meal. I'm gonna have to try that myself.
Avocado is so good and great for you
Yeah is sold on a stick at our local. Ends up cheaper than buying 6 or so different fruits
Get more natty fruits
@Chrisos does the job for sure! Eating clean is the way to go!I’ll post macros all later today but photo of today’s breakfast (eggs) and rest was lunch for work. I was out of salad so chucked some other stuff in and some bread to bump up calories a bit. Planning on chicken curry with broccoli for dinner tonight. And had chicken snack just now (just got home from work which is only time I snack) rest is just the three main meals of day.
2 large hard boiled eggs
250g shredded chicken breast
1 very large avocado
2 mini capsicums
2 slices multigrain bread with 5 grams butter in each
This is way up on usual calories which is intentional after feed back 2000 to low.
Edit : oops I missed the eggswere just standard
lol
View attachment 71530View attachment 71531
@Chrisos Food looks amazing bro......
Quick check in.
Keeping up eating clean (except one chicken kabab with Turkish coffee Sunday night catching up with mate) Swimming every morning (just 300 meters) realised very unfit cardio wise, had to stop at 150 to get breath back.
Keeping up with resistance exercises one day legs and next upper body and arms.
Dropped back test a bit from briefly being at 420mg - felt bit too much too soon. Dropped back to 280 test / 210 primo (4:3) feels like e2 is ok.
Beach is great at moment. Try to get there by 5:30am before gets too busy.
Is some markers for 150m and 300m so good for measuring. Lot of distance swimmers go here.
I remember last time taking up swimming and I was jogging 8km back then and still struggled a bit getting swimming fit so will take a while this time. First goal to swim the 300 without stopping then 600. Eventually 1km which is enough for me.
Gut not getting smaller yet but determined
Keeping up eating clean (except one chicken kabab with Turkish coffee Sunday night catching up with mate) Swimming every morning (just 300 meters) realised very unfit cardio wise, had to stop at 150 to get breath back.
Keeping up with resistance exercises one day legs and next upper body and arms.
Dropped back test a bit from briefly being at 420mg - felt bit too much too soon. Dropped back to 280 test / 210 primo (4:3) feels like e2 is ok.
Beach is great at moment. Try to get there by 5:30am before gets too busy.
Is some markers for 150m and 300m so good for measuring. Lot of distance swimmers go here.
I remember last time taking up swimming and I was jogging 8km back then and still struggled a bit getting swimming fit so will take a while this time. First goal to swim the 300 without stopping then 600. Eventually 1km which is enough for me.
Gut not getting smaller yet but determined
great beach pic bro no snow like here hahaQuick check in.
Keeping up eating clean (except one chicken kabab with Turkish coffee Sunday night catching up with mate) Swimming every morning (just 300 meters) realised very unfit cardio wise, had to stop at 150 to get breath back.
Keeping up with resistance exercises one day legs and next upper body and arms.
Dropped back test a bit from briefly being at 420mg - felt bit too much too soon. Dropped back to 280 test / 210 primo (4:3) feels like e2 is ok.
Beach is great at moment. Try to get there by 5:30am before gets too busy.
Is some markers for 150m and 300m so good for measuring. Lot of distance swimmers go here.
I remember last time taking up swimming and I was jogging 8km back then and still struggled a bit getting swimming fit so will take a while this time. First goal to swim the 300 without stopping then 600. Eventually 1km which is enough for me.
Gut not getting smaller yet but determined
View attachment 72480
hows the food going? any pics macros?
Will post some more food photos. Is going ok, still eating clean.
Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.
Keeping up resistance exercises.
Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger
Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg
Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)
Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night
Macros below from a day last week but lowering carbs now so I’ll track today onwards.
Feels like middle body fat mayyyybe getting less
hard to sayAttachments
Last edited:
Will post some more food photos. Is going ok, still eating clean.
Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.
Keeping up resistance exercises.
Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger
Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg
Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)
Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night
Macros below from a day last week but lowering carbs now so I’ll track today onwards.
Feels like middle body fat mayyyybe getting less
Looks like your body's changed a lot in 15 days def more toned, great work Chrisos
@Chrisos making improvements I can tell you are getting a bit leaner already.Will post some more food photos. Is going ok, still eating clean.
Staple day to day is 2 or 3 eggs breakfast, chicken and salad for lunch then after work often more chicken, fruit then dinner a variety but allways high meat volume and usually veggies but carbs also which I’m dropping now. Eg last night the family had chicken and rice curry so I had chicken and salad instead. Trying to cut out pasta rice and bread for a while.
Keeping up resistance exercises.
Alternate days legs and upper body with one day off a week. All low weight, will work up as I gain strength, going slow and safe I’m an old bugger
Day 1
2 x 10 split squats
2 x 10 leg extensions 30kg
2 x 10 leg curls 20kg
Day 2
3 x 20 push ups
2 x 6 pull ups (working up to 2 x 10)
2 x 10 preacher curls 12.5kg
2 x 7 bench press 50kg (working up to 2 x 10)
Then daily cardio 300m swim with goal working up to 600m and 20 min brisk walk each night
Macros below from a day last week but lowering carbs now so I’ll track today onwards.
Feels like middle body fat mayyyybe getting less
for sure getting less.Your protein is perfect but we need to work on fat a bit you can up that by a small amount.
