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05/10/2024
Weight: 226lbs
Upper Body
warmup stretching approx 10 mins
Shoulder Press
1x60x12
1x70x12
1x75x9
Abdominal Crunch
3x90x25
Chest Press
1x60x12
1x70x12
1x75x8
Lat Pulldown
1x100x12
1x115x12
1x120x12
Elliptical machine 20 minutes (3.12kms)
Meals
16 hour fast
Meal 1
Ended up only eating half of the rice that was in the picture, fills up fast.
Meal 2
Supplements
3 x Multivitamins
3 x Omega-3 fish oil 1200mg each
1x Vitamin D (250mcg or 10000IU)
1x CoQ10 (250mg)
1x Magnesium glycinate (350mg)
1x Ashwagandha (300mg)
1x Creatine Monohydrate (5g)
Total Macros MFP: 161p/26f/87c
Training felt off yesterday, I had trouble getting through sets and cardio wasn't as crisp and fast for the same settings at the end. I went out with the family and found the tofu ice cream, technically it was strawberry, it didn't taste much of anything.
Weight: 226lbs
Upper Body
warmup stretching approx 10 mins
Shoulder Press
1x60x12
1x70x12
1x75x9
Abdominal Crunch
3x90x25
Chest Press
1x60x12
1x70x12
1x75x8
Lat Pulldown
1x100x12
1x115x12
1x120x12
Elliptical machine 20 minutes (3.12kms)
Meals
16 hour fast
Meal 1
| Food | Weight(g) | Cals | Protein(g) | Fat(g) | Carbs(g) |
|---|---|---|---|---|---|
| Tuna Steak | 211 | 231 | 55 | 2.1 | 0 |
| Brown Rice | 125 | 320 | 8 | 3 | 66 |
| Raw Cucumber | 160 | 25 | 1 | 0 | 5 |
Ended up only eating half of the rice that was in the picture, fills up fast.
Meal 2
| Food | Weight(g) | Cals | Protein(g) | Fat(g) | Carbs(g) |
|---|---|---|---|---|---|
| Chicken Breast | 150 | 237 | 48 | 5 | 0 |
| Iceberg Lettuce | 400 | 16 | 1 | 0 | 2 |
| Cherry Tomatoes | 100 | 20 | 0 | 0 | 2.8 |
| Olive Oil | |||||
| Balsamic Vinegar | |||||
| Core Power High Protein Shake | 230 | 42 | 3.5 | 7 | |
| Tofu Ice Cream | 100 | 272 | 6.6 | 10.8 | 0 |
Supplements
3 x Multivitamins
3 x Omega-3 fish oil 1200mg each
1x Vitamin D (250mcg or 10000IU)
1x CoQ10 (250mg)
1x Magnesium glycinate (350mg)
1x Ashwagandha (300mg)
1x Creatine Monohydrate (5g)
Total Macros MFP: 161p/26f/87c
Training felt off yesterday, I had trouble getting through sets and cardio wasn't as crisp and fast for the same settings at the end. I went out with the family and found the tofu ice cream, technically it was strawberry, it didn't taste much of anything.
Attachments
Thanks for this. I'm always looking for food alternatives, never sure what could be good (nutritionally) or not.
Hell yeah. Can't eat good food without good teeth. I used to *hate* going to the dentist. I had some bad experiences in my youth, but I found one now who's all about not causing too much pain and lays it all out ahead of time. It's so important to have trust in medical professionals.
Not quite yet, they're still imported here but usually begin local picking in July, I can't wait - A friend of mine has some trees where we lay a basket on the ground and just pull on a branch full of blueberries and they fall into the basket easy peasy and so sweet.
@jenesaisquoi good you stay accountable05/10/2024
Weight: 226lbs
Upper Body
warmup stretching approx 10 mins
Shoulder Press
1x60x12
1x70x12
1x75x9
Abdominal Crunch
3x90x25
Chest Press
1x60x12
1x70x12
1x75x8
Lat Pulldown
1x100x12
1x115x12
1x120x12
Elliptical machine 20 minutes (3.12kms)
Meals
16 hour fast
Meal 1
Food Weight(g) Cals Protein(g) Fat(g) Carbs(g) Tuna Steak 211 231 55 2.1 0 Brown Rice 125 320 8 3 66 Raw Cucumber 160 25 1 0 5
Ended up only eating half of the rice that was in the picture, fills up fast.
Meal 2
Food Weight(g) Cals Protein(g) Fat(g) Carbs(g) Chicken Breast 150 237 48 5 0 Iceberg Lettuce 400 16 1 0 2 Cherry Tomatoes 100 20 0 0 2.8 Olive Oil Balsamic Vinegar Core Power High Protein Shake 230 42 3.5 7 Tofu Ice Cream 100 272 6.6 10.8 0
Supplements
3 x Multivitamins
3 x Omega-3 fish oil 1200mg each
1x Vitamin D (250mcg or 10000IU)
1x CoQ10 (250mg)
1x Magnesium glycinate (350mg)
1x Ashwagandha (300mg)
1x Creatine Monohydrate (5g)
Total Macros MFP: 161p/26f/87c
Training felt off yesterday, I had trouble getting through sets and cardio wasn't as crisp and fast for the same settings at the end. I went out with the family and found the tofu ice cream, technically it was strawberry, it didn't taste much of anything.
i do want to see you cut the ice cream out and add a protein bar instead
better taste too btwbut you're still low protein and low fiber
have to up both please add psyllium husk asap
you have a picture of the blueberries the box?
05/11/2024
Weight: 226lbs
warmup elliptical 10 mins light resistance
Leg Extension Machine
115x15
125x15
130x15
Back Extension Machine
105x30x3
Seated Leg Curl
85x15
95x15
105x13
Leg Press
230lbsx15
240lbsx15
250lbsx15
Elliptical machine 20 minutes (3.3kms)
Meals
20 hour fast (Just kept going while working on the garden)
Only meal today
Supplements
2 x Multivitamins
2 x Omega-3 fish oil 1200mg each
2 x Psyllium Husk (500mg each) (NEW)
1 x Probiotic 50 billion CFU (NEW)
1x Vitamin D (250mcg or 10000IU)
1x CoQ10 (250mg)
1x Magnesium glycinate (350mg)
1x Ashwagandha (300mg)
1x Creatine Monohydrate (5g)
Total Macros MFP: 135p/82f/21c
Good training today, felt much better, completing sets, shaking a bit at the end. I took my time. I'm working on getting the macro split @LevButlerov wrote previously and added some Psyllium Husk and Probiotic to the list of supplements. A new recipe for veggies on the barbecue, added olive oil, a few pinches of garlic powder, lemon juice, pepper, salt and a few shakes of chili flakes for some extra kick. It was really good!
Cheers to all
Weight: 226lbs
warmup elliptical 10 mins light resistance
Leg Extension Machine
115x15
125x15
130x15
Back Extension Machine
105x30x3
Seated Leg Curl
85x15
95x15
105x13
Leg Press
230lbsx15
240lbsx15
250lbsx15
Elliptical machine 20 minutes (3.3kms)
Meals
20 hour fast (Just kept going while working on the garden)
Only meal today
| Food | Weight(g/mls) | Cals | Protein(g) | Fat(g) | Carbs(g) |
|---|---|---|---|---|---|
| Chicken Breast | 300 | 474 | 96 | 10 | 0 |
| Zucchini grilled | 50 | 10 | 1 | 0 | 1 |
| Portobello Mushroom Cap | 150 | 33 | 3 | 1 | 4 |
| Extra Virgin Olive Oil | 25 | 203 | 0 | 24 | 0 |
| Asparagus | 50 | 24 | 1 | 2 | 1 |
| Walnut halves and pieces | 60 | 400 | 8 | 40 | 4 |
| Core Power High Protein (Fairlife) | 414 | 170 | 26 | 5 | 6 |
Supplements
2 x Multivitamins
2 x Omega-3 fish oil 1200mg each
2 x Psyllium Husk (500mg each) (NEW)
1 x Probiotic 50 billion CFU (NEW)
1x Vitamin D (250mcg or 10000IU)
1x CoQ10 (250mg)
1x Magnesium glycinate (350mg)
1x Ashwagandha (300mg)
1x Creatine Monohydrate (5g)
Total Macros MFP: 135p/82f/21c
Good training today, felt much better, completing sets, shaking a bit at the end. I took my time. I'm working on getting the macro split @LevButlerov wrote previously and added some Psyllium Husk and Probiotic to the list of supplements. A new recipe for veggies on the barbecue, added olive oil, a few pinches of garlic powder, lemon juice, pepper, salt and a few shakes of chili flakes for some extra kick. It was really good!
Cheers to all
Attachments
Last edited:
One of my favorite meals
@jenesaisquoi 1 meal so you did OMAd thats perfect
how do you feel with the psyllium and probiotics? should be better
on the macros not bad for 1 meal and you're a big man so you can do this easy, stay on this route
how about longer fasting? can you implement 36hours/week water fast to start
bro that's some good protein and vegetables I like it
I gotta try mushrooms again haven't tried them in years
Good work
Nice job
Love some good Mushrooms
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