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Smart move. Your body has been pushing hard for the last several months.Gonna use this as an opportunity to get in my de load, haven’t had one in months think it’s about time for it. I’ll be back on Monday for chest day!
I hate it but hoping I can hit some PRs next week since fatigue should be much lower in theory. I’m eating a lot in general to give the body plenty of energy to recover. Let’s see
@Losiol deload and get some rest so you get back on the horse, eat high proteinGonna use this as an opportunity to get in my de load, haven’t had one in months think it’s about time for it. I’ll be back on Monday for chest day!
Thanks bro and of course nothing under 300g of protein for me lol@Losiol deload and get some rest so you get back on the horse, eat high protein
Appetite is dead to shit but I’m force feeding like a mfker 
I’ve been eating like this for a few days and weight has been steady at 228 water retention is low. I just wanna go and train and use these carbs 
Starting tmrw diet will change up a bit, I’ll be having less meals but each meal will be more dense in calories.
So far today
Meal 1
7eggs
300g Jasmine rice
Meal 2
200g Jasmine rice
400g chicken breast
Meal 3
300g Greek yogurt
200g berries
Meal 4
200g Jasmine rice
4eggs
Meal5
400g chicken breast
200g Jasmine rice
Meal 6
300g Greek yogurt
200g berries
200g cantaloupe
Meal 7
250g Jasmine rice
6eggs
I’ve been eating like this for a few days and weight has been steady at 228 water retention is low. I just wanna go and train and use these carbs Starting tmrw diet will change up a bit, I’ll be having less meals but each meal will be more dense in calories.
So far today
Meal 1
7eggs
300g Jasmine rice
Meal 2
200g Jasmine rice
400g chicken breast
Meal 3
300g Greek yogurt
200g berries
Meal 4
200g Jasmine rice
4eggs
Meal5
400g chicken breast
200g Jasmine rice
Meal 6
300g Greek yogurt
200g berries
200g cantaloupe
Meal 7
250g Jasmine rice
6eggs
Attachments
@Losiol force feeding works thats the bodybuilder way broAppetite is dead to shit but I’m force feeding like a mfker
Starting tmrw diet will change up a bit, I’ll be having less meals but each meal will be more dense in calories.
So far today
Meal 1
7eggs
300g Jasmine rice
Meal 2
200g Jasmine rice
400g chicken breast
Meal 3
300g Greek yogurt
200g berries
Meal 4
200g Jasmine rice
4eggs
Meal5
400g chicken breast
200g Jasmine rice
Meal 6
300g Greek yogurt
200g berries
200g cantaloupe
Meal 7
250g Jasmine rice
6eggs
PROTEIN king level 300
Looking great bro!
Sleep: 10h
Morning fasted bw: 227
IM BACK!!! little stuffy but good enough to be back in the gym. Turns out they had to deep clean the entire place because so many people were getting sick lmao.
I skipped two days in the gym hence why I added a few working sets for chest today.
Tmrw I’ll make up for my missed leg day and finish with shoulders and arms.
Strength is still there, felt massive looked massive
Back Biceps / Chest
Barbell bent row - full extension touching ground
12 (135)
12 (185)
08 (225)
07 (225)
07 (225)
Lat pull downs - narrow mag grip
12 (231)
10 (231)
10 (209)
12 (165)
Cable pullovers - super setter with lat pull downs
12 (55)x4
Tbar chest supported row - controlled
10 (160)
08 (160)
10 (135)
10 (135)
Nautilus low to high row
12 (180) x4
Hs low row
12 (320)
08 (320)
08 (320)
07 (270)
Preachers machine curls
08 (135) x3
Ez bar curl standing
10 (85) x2
Flat DB bench
08 (120)
Incline bench
10 (225)
08 (225)
Face pulls
12 (65) x3
Morning fasted bw: 227
IM BACK!!! little stuffy but good enough to be back in the gym. Turns out they had to deep clean the entire place because so many people were getting sick lmao.
I skipped two days in the gym hence why I added a few working sets for chest today.
Tmrw I’ll make up for my missed leg day and finish with shoulders and arms.
Strength is still there, felt massive looked massive
Back Biceps / Chest
Barbell bent row - full extension touching ground
12 (135)
12 (185)
08 (225)
07 (225)
07 (225)
Lat pull downs - narrow mag grip
12 (231)
10 (231)
10 (209)
12 (165)
Cable pullovers - super setter with lat pull downs
12 (55)x4
Tbar chest supported row - controlled
10 (160)
08 (160)
10 (135)
10 (135)
Nautilus low to high row
12 (180) x4
Hs low row
12 (320)
08 (320)
08 (320)
07 (270)
Preachers machine curls
08 (135) x3
Ez bar curl standing
10 (85) x2
Flat DB bench
08 (120)
Incline bench
10 (225)
08 (225)
Face pulls
12 (65) x3
@Losiol welcome back protein kingSleep: 10h
Morning fasted bw: 227
IM BACK!!! little stuffy but good enough to be back in the gym. Turns out they had to deep clean the entire place because so many people were getting sick lmao.
I skipped two days in the gym hence why I added a few working sets for chest today.
Tmrw I’ll make up for my missed leg day and finish with shoulders and arms.
Strength is still there, felt massive looked massive
Back Biceps / Chest
Barbell bent row - full extension touching ground
12 (135)
12 (185)
08 (225)
07 (225)
07 (225)
Lat pull downs - narrow mag grip
12 (231)
10 (231)
10 (209)
12 (165)
Cable pullovers - super setter with lat pull downs
12 (55)x4
Tbar chest supported row - controlled
10 (160)
08 (160)
10 (135)
10 (135)
Nautilus low to high row
12 (180) x4
Hs low row
12 (320)
08 (320)
08 (320)
07 (270)
Preachers machine curls
08 (135) x3
Ez bar curl standing
10 (85) x2
Flat DB bench
08 (120)
Incline bench
10 (225)
08 (225)
Face pulls
12 (65) x3
we missed youstrong update right back in action with the bench
CHAMPION meal
thats perfect , add a protein scoop to the yogurt
I usually do lol but I ran out of whey last nightthats perfect , add a protein scoop to the yogurt
100% correct, I wish I could say that I do that lol at least I’ve gone through the virus so can’t really contract it again I suppose
Sleep: 7h
Morning fasted bw: 227.2
normally I wouldn’t advise on doing so many muscle groups in one session but I was just trying to mitigate the gap from the days off I had due to sickness. Feeling good again didn’t push legs to the max though I’ll save that for Wednesday. Pump was good!
Enjoy the rest of the weekend yall!
Legs / Shoulders / Arms
Seated leg extensions
12 (260) x4
Belt squat - lean forward emphasis on quads
12 (360)
12 (450)
10 (540)
08 (450)
Barbell RDL
12 (135)
12 (225)
10 (225)
10 (225)
Seated barbell shoulder press
12 (95)
10 (135)
07 (135)
06 (135)
Machine reverse shoulder press
12 (180) x4
DB seated lateral raises
12 (30) drop 10 (20) x standing 10 (15) x4
Triceps vbar push down
12 (88)
10 (93)
04 (110)
Ez bar standing preachers
10 (75) x3
No cardio
Morning fasted bw: 227.2
normally I wouldn’t advise on doing so many muscle groups in one session but I was just trying to mitigate the gap from the days off I had due to sickness. Feeling good again didn’t push legs to the max though I’ll save that for Wednesday. Pump was good!
Enjoy the rest of the weekend yall!
Legs / Shoulders / Arms
Seated leg extensions
12 (260) x4
Belt squat - lean forward emphasis on quads
12 (360)
12 (450)
10 (540)
08 (450)
Barbell RDL
12 (135)
12 (225)
10 (225)
10 (225)
Seated barbell shoulder press
12 (95)
10 (135)
07 (135)
06 (135)
Machine reverse shoulder press
12 (180) x4
DB seated lateral raises
12 (30) drop 10 (20) x standing 10 (15) x4
Triceps vbar push down
12 (88)
10 (93)
04 (110)
Ez bar standing preachers
10 (75) x3
No cardio
Attachments
your appetite is struggling because your body is a little bit sick
