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okay nice update
APPROVED LOG
Diet break down:
So I realize there is opportunity here but this is honest. Here is some pics of the prepped meals and egg bites I eat
https://ibb.co/82q767K
https://ibb.co/r2Tsj9d
https://ibb.co/945b4q1
https://ibb.co/RyZSb3T
https://ibb.co/1RZ3shG
https://ibb.co/tPQRxdj
https://ibb.co/nCnfnWK
So I wake up and eat a Kirkland protein bar every day
190 cals
21g protein
6g fat
22g carb(10 fiber)
After I workout I eat the egg bites as posted with a ON protein shake(mixed with 2 servings Of psyllium husk)
I typically have a banana with this meal.
Then I eat 1 of the meals as posted in pics for lunch (nutrition included in pics)
Followed by another ON protein shake
120 cal
1.5g fat
3g carb
24g of protein
+ a apple
For dinner I eat another one of the meals as posted in the pic above
This gives me an average of 1900-2100 cals a day depending on which preprepped meal I eat.
Side notes : if I eat a meal under 400cals I add a spring mix salad with a table spoon of ranch to bump the nutrition and cals.
I eat this same rotation every day with no complaints. I just use different hot sauces so they don’t get boring.
Any feed back is welcome. I will post body pics next.
Thank you!
So I realize there is opportunity here but this is honest. Here is some pics of the prepped meals and egg bites I eat
https://ibb.co/82q767K
https://ibb.co/r2Tsj9d
https://ibb.co/945b4q1
https://ibb.co/RyZSb3T
https://ibb.co/1RZ3shG
https://ibb.co/tPQRxdj
https://ibb.co/nCnfnWK
So I wake up and eat a Kirkland protein bar every day
190 cals
21g protein
6g fat
22g carb(10 fiber)
After I workout I eat the egg bites as posted with a ON protein shake(mixed with 2 servings Of psyllium husk)
I typically have a banana with this meal.
Then I eat 1 of the meals as posted in pics for lunch (nutrition included in pics)
Followed by another ON protein shake
120 cal
1.5g fat
3g carb
24g of protein
+ a apple
For dinner I eat another one of the meals as posted in the pic above
This gives me an average of 1900-2100 cals a day depending on which preprepped meal I eat.
Side notes : if I eat a meal under 400cals I add a spring mix salad with a table spoon of ranch to bump the nutrition and cals.
I eat this same rotation every day with no complaints. I just use different hot sauces so they don’t get boring.
Any feed back is welcome. I will post body pics next.
Thank you!
overall I like your meals imo
you at least keeping it claen
I would bump up the protein more and get more eggs in there
Excellent log, keep going, we like it
Good update......
Nice log bro and great work eating clean. def more protein is in order. Like some of the other guys have said be careful with the elbow tendonitis it could manifest itself from just a sore elbow into a long term issue if you constantly ignore it and try to power thru the pain. If it's bothering you on a regular basis, and you aren't willing to back down and rest (like who the fuck ever does that LMFAO) then get an elbow wrap. Trust me man ignoring the pain for the sake of gains is fun and all but once you hit that magical 40 EVERYTHING the old guys said about paying for it later seems to come true.
Are you noticing any strength increases to this point? How's the Cardio output are you finding it easier? Great log bro good luck with everything
Are you noticing any strength increases to this point? How's the Cardio output are you finding it easier? Great log bro good luck with everything
Day 18 - workout
Sunday, September 18, 2022 at 8:32 AM
Squat (Barbell)
Set 1: 190 lb × 8
Set 2: 195 lb × 8
Set 3: 195 lb × 8
Leg Press(bands) can’t do front squat til elbow is 100%
Set 1: 270 lb × 20
Set 2: 270 lb × 20
Set 3: 270 lb × 20
Leg Extension (dumbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Notes: Dumbell
Stiff Leg Deadlift (Barbell)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10
Hip Thrust (Barbell) first time
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12
Standing Calf Raise (Barbell)
Set 1: 160 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10
Seated Calf Raise (Machine)
Set 1: 160 lb × 63 [Failure]
Lunge (Dumbbell)
Set 1: 52.5 lb × 10
Set 2: 52.5 lb × 10
Set 3: 52.5 lb × 10
Notes: 52.5 ea arm
Todays weigh in Info
https://ibb.co/0rwJ1cF -this one should be the previous scan
https://ibb.co/0JBqHRd -this one should be today.
Previous. Current
Weight-165.5. 164.8
Muscle-75.4. 76.7
Body fat -19.5. 17.9
All in all good results!
Sunday, September 18, 2022 at 8:32 AM
Squat (Barbell)
Set 1: 190 lb × 8
Set 2: 195 lb × 8
Set 3: 195 lb × 8
Leg Press(bands) can’t do front squat til elbow is 100%
Set 1: 270 lb × 20
Set 2: 270 lb × 20
Set 3: 270 lb × 20
Leg Extension (dumbell)
Set 1: 50 lb × 10
Set 2: 50 lb × 12
Set 3: 50 lb × 12
Notes: Dumbell
Stiff Leg Deadlift (Barbell)
Set 1: 200 lb × 10
Set 2: 200 lb × 10
Set 3: 200 lb × 10
Hip Thrust (Barbell) first time
Set 1: 135 lb × 12
Set 2: 135 lb × 12
Set 3: 135 lb × 12
Standing Calf Raise (Barbell)
Set 1: 160 lb × 10
Set 2: 160 lb × 10
Set 3: 160 lb × 10
Seated Calf Raise (Machine)
Set 1: 160 lb × 63 [Failure]
Lunge (Dumbbell)
Set 1: 52.5 lb × 10
Set 2: 52.5 lb × 10
Set 3: 52.5 lb × 10
Notes: 52.5 ea arm
Todays weigh in Info
https://ibb.co/0rwJ1cF -this one should be the previous scan
https://ibb.co/0JBqHRd -this one should be today.
Previous. Current
Weight-165.5. 164.8
Muscle-75.4. 76.7
Body fat -19.5. 17.9
All in all good results!
Excellent log, keep going, we like it
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