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Approved Log Log 2023 - Kinlar

i agree your meal 1 should be with fats like fish oil or almond butter
your meal 2 should have cut the carbs and move them to meal 1 or meal 3
and snack on a protein bar
 
with your bodyfat I would cut the carbs from fats so you can lean out

Not sure what you mean

- - - Updated - - -

After today I'll try to add some fish oil or some kind of healthy fats with the first meal, snacks I'll switch to bars or almonds
 
Not sure what you mean

- - - Updated - - -

After today I'll try to add some fish oil or some kind of healthy fats with the first meal, snacks I'll switch to bars or almonds

Try doing some fasting and keto together. It works. I can’t even think about snacking as I can barely get 2000 calories in my belly without feeling like throwing up.
 
I'm doing a fasted workout midday. then i will come home and eat a well balanced meal chicken, veggies, and fruit

it is great for fat burn, your body will be forced to burn body fat for energy. try that instead of throwing food or shakes at your body early in the day. force your body to burn the body fat instead.

it will help you burn off those stubborn body fat stores around your chest and belly. it may be uncomfortable the first couple weeks you do this but trust me once you get used to it you won't want to go back to the other way
 
I'm doing a fasted workout midday. then i will come home and eat a well balanced meal chicken, veggies, and fruit

it is great for fat burn, your body will be forced to burn body fat for energy. try that instead of throwing food or shakes at your body early in the day. force your body to burn the body fat instead.

it will help you burn off those stubborn body fat stores around your chest and belly. it may be uncomfortable the first couple weeks you do this but trust me once you get used to it you won't want to go back to the other way


I been working out after work so my first meal is my lunch break. I can try an close my eating window so I workout after.
 
*update*
Meal 1 - 50g protein shake, 8oz chicken breast
Meal 2 - 8oz London broil, 3 tortillas, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice
Snack - 50g trail mix
TTL
Protein - 226g
Carbs - 172g
Fat - 73g
Calories - 2257

Chest
Flat bench 195x10 3 sets 185x10
Incline bench 155x15 165x12 175x10 155x10
Reverse grip pulldown 52.5x15 2 sets 47.5x15 2 sets
Tricep extension (machine) 100x15 105x15 110x15 115x15

Cardio
Elliptical 20 mins
2.04 mi
Avg speed 5
Avg heartbeat 150

nice work bro
 
*update*
Will add fruit and veggies next week when I food shop
Meal 1 - 50g protein shake, 4000mg fish oil
Meal 2 - 8oz chicken, 8oz steak, 3 tortilla, 3 tbsp sour cream, 5 tbsp A1, 1/2 cup rice
Snack - 2 tbsp peanut butter (have almonds on the way this is the best i could do for today)
TTL
Protein - 223g
Carbs - 156g
Fat - 77g
Calories - 2238

Shoulders/biceps
Shoulder press 100x15 110x12 110x10 3 sets
Hammer curl (cable) 50x15 4 sets
Overhead curl 25x12 4 sets
Lat raise (machine) 120x15 125x13 125x11 125x12

Cardio
Elliptical 30 mins
Cal 345
Avg HR 158
Avg Spd 6.5

Core
Mountain climbers x28
Situps x14
Russian twist x20
Plank 40 sec
Crossover crunch x14 / dead bugs on second round x14
Repeat
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast
Meal 2 - 8oz steak, 5 tbsp A1, 1/2 cup rice
Snack - cherries, kiwi, 2 tbsp peanut butter
TTL
Protein - 261g
Carbs - 119g
Fat - 61g
Calories - 2112

Deadlift/back
Lat pulldown 100x15 105x15 115x15 110x15
Wide row 145x12 135x15 3 sets
Shrug 90x30 100x30 3 sets
Deadlift 95x10 3 sets 105x10 2 sets

Cardio
Elliptical 20 mins
Cal 240
Avg HR 158
Avg Spd 6.5
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast
Meal 2 - 8oz steak, 5 tbsp A1, 1/2 cup rice
Snack - cherries, kiwi, 2 tbsp peanut butter
TTL
Protein - 261g
Carbs - 119g
Fat - 61g
Calories - 2112

Deadlift/back
Lat pulldown 100x15 105x15 115x15 110x15
Wide row 145x12 135x15 3 sets
Shrug 90x30 100x30 3 sets
Deadlift 95x10 3 sets 105x10 2 sets

Cardio
Elliptical 20 mins
Cal 240
Avg HR 158
Avg Spd 6.5

Good to see you doing deadlifts. Good things will follow.
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast
Meal 2 - 8oz steak, 5 tbsp A1, 1/2 cup rice
Snack - cherries, kiwi, 2 tbsp peanut butter
TTL
Protein - 261g
Carbs - 119g
Fat - 61g
Calories - 2112

Deadlift/back
Lat pulldown 100x15 105x15 115x15 110x15
Wide row 145x12 135x15 3 sets
Shrug 90x30 100x30 3 sets
Deadlift 95x10 3 sets 105x10 2 sets

Cardio
Elliptical 20 mins
Cal 240
Avg HR 158
Avg Spd 6.5

Deadlifts are pushing it hard

snack skip the cherries and kiwi and stick to almonds walnuts etc

you're doing good but closing with too many carbs

and peanut butter is NOT a good fat, try walnuts or almonds instead
 
*update*
Meal 1 - 50g protein shake, 4000mg fish oil, 8oz chicken breast
Meal 2 - 8oz steak, 5 tbsp A1, 1/2 cup rice
Snack - cherries, kiwi, 2 tbsp peanut butter
TTL
Protein - 261g
Carbs - 119g
Fat - 61g
Calories - 2112

Deadlift/back
Lat pulldown 100x15 105x15 115x15 110x15
Wide row 145x12 135x15 3 sets
Shrug 90x30 100x30 3 sets
Deadlift 95x10 3 sets 105x10 2 sets

Cardio
Elliptical 20 mins
Cal 240
Avg HR 158
Avg Spd 6.5

good setup again
 
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