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That is a lot of steps man! Hope the new job is going well. Good call to increase the food intake.
thank you!
@Menzy Looks like a solid and well-documented start to Week 1. Consistency with that training, nutrition, and activity level seems key. Keep up the hard work and looking forward to seeing future updates!
womp womp stay small
and y
es you clearly have a better physique than me but i will be running that amount but thanks for the input
Having good quality gear is a nice feeling and confidence boost.
Run it but start updating the log, we waiting for training diet info @Menzy
@Menzy looking lean man. Definitely doing a great job
LOG UPDATE:
FOOD AND SUPPLEMENTS
FOOD: the last week i’ve pretty much eaten the same thing everyday to hit my protein and calorie intake goals
BREAKFAST:
double scoop of whey protein
double scoop of cream of rice
Protein: 60 grams
Fats: 6.2 grams
Carbs: 57.8 grams
total calories: 494
LUNCH:
chicken and rice
224 grams of jasmine rice
200g of chicken breast
Protein: 52.6 grams
Carbs: 77.2 grams
Fat: 4.8 grams
Total calories: 578
DINNER:
Skyr bowl
Protein: 82.2 grams
Fats: 19.8 grams
Carbs: 125.5 grams
Total calories: 860
BEFORE BED SNACK:
1 and a half scoops of whey
6 rice cakes
Protein: 42.3 grams
Carbs: 39 grams
Fats: 8.8 grams
Total calories: 415
MACRO BREAKDOWN FOR THE DAY:
Total calories 2347
Protein: 232 grams
Carbs: 300 grams
Fats: 40 grams
all the other meals are standard but i will include a photo of the skyr bowl it consists of oats, yoghurt, frozen berries, protein whey drip
on that note i usually weigh in on a monday
last monday i weighed in at 82.9kg. today i weighed in at 80.4kg
DAILY STEPS: 15-25k steps
SUPPLEMENT INTAKE:
morning starts off with a cocktail of greens, L glutamine, Apple cider vinegar and lemon juice.
1x pro biotic everyday
daily digestive enzymes
PW: Semaglutide to help appetite suppression, currently 0.5mg per week
1x Multi vitamin
1x metformin: 500mg daily
1x Fish oil daily
1x High strenthh milk thistle
1x magnesium daily
1x Metamucil sachet daily (fibre)
FOOD AND SUPPLEMENTS
FOOD: the last week i’ve pretty much eaten the same thing everyday to hit my protein and calorie intake goals
BREAKFAST:
double scoop of whey protein
double scoop of cream of rice
Protein: 60 grams
Fats: 6.2 grams
Carbs: 57.8 grams
total calories: 494
LUNCH:
chicken and rice
224 grams of jasmine rice
200g of chicken breast
Protein: 52.6 grams
Carbs: 77.2 grams
Fat: 4.8 grams
Total calories: 578
DINNER:
Skyr bowl
Protein: 82.2 grams
Fats: 19.8 grams
Carbs: 125.5 grams
Total calories: 860
BEFORE BED SNACK:
1 and a half scoops of whey
6 rice cakes
Protein: 42.3 grams
Carbs: 39 grams
Fats: 8.8 grams
Total calories: 415
MACRO BREAKDOWN FOR THE DAY:
Total calories 2347
Protein: 232 grams
Carbs: 300 grams
Fats: 40 grams
all the other meals are standard but i will include a photo of the skyr bowl it consists of oats, yoghurt, frozen berries, protein whey drip
on that note i usually weigh in on a monday
last monday i weighed in at 82.9kg. today i weighed in at 80.4kg
DAILY STEPS: 15-25k steps
SUPPLEMENT INTAKE:
morning starts off with a cocktail of greens, L glutamine, Apple cider vinegar and lemon juice.
1x pro biotic everyday
daily digestive enzymes
PW: Semaglutide to help appetite suppression, currently 0.5mg per week
1x Multi vitamin
1x metformin: 500mg daily
1x Fish oil daily
1x High strenthh milk thistle
1x magnesium daily
1x Metamucil sachet daily (fibre)
Attachments
thank you
@Menzy the pics you posted bro are how much whey in each? 1.5 scoops ? if 1.5 push to 2
how you getting 25k steps bro?
hey bro yeah the skyr bowl is 1 scoop so i’ll push to 2 and i work as a all rounder at a very busy commercial restaurant inside a shopping center so i’m walking all over the area for around 7-8 hours
That attachment is from my shift on sunday before my days off now but that around abiut how the steps look every shift by the end of the day
Attachments
you got the crazy volume on steps bro
@Menzy Excellent update, man. That's a good supplement list and I really like the different foods that you're eating.
@Menzy Bro, this is a good supplement stack. Got a lot of respect for it.
@Menzy Bros, not bad at all on this update. You got a good supplement list for sure.
@Menzy EVO family loves seeing these updates.
You are showing how it's done. I like how you do the macro breakdown.
@Menzy Looking really good man. The supplement list you laid out is pretty good. Just don't go too overboard with the fiber.
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