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that's good man no rush put on the lean muscle correctly
Posted an update pic last week
You see I work in the electrical field as a foreman, I’m busting my ass all day long physically and mentally, so I tend to burn a lot of calories no matter what.
Friday 1/12
Meals
Training: none, had all 3 kids again today
Sleep: 7 hours
Meals
- breakfast: 6 organic eggs, 2 banana, 1 cup milk with 1/2 cup oatmeal, 1 cup milk with 1 scoop protein powder (1168 calories, 89.5g protein, 117.5g carbs, 47g fat)
- lunch: chicken, white rice, black beans, cheese, corn, lettuce (785 calories, 79g protein, 79g carbs, 21g fat)
- Dinner: 450g chicken breast, 1 packet of Alfredo pasta (1193 calories, 156g protein, 90g carbs, 25g fat)
- calories: 3136
- Carbs: 286.5
- Fat: 93
- Protein: 324.5
Training: none, had all 3 kids again today
Sleep: 7 hours
totally unsolicited advice for training with kids, feel free to read or not:
With the kids just a tip, as long as they're relatively well-behaved children, they'll go along with whatever activity you want as long as they feel involved with it. E.g you need to clean but they're running a amok and if you take your eyes off 'em for 2 seconds suddenly they all have a broken ankle and have lit the house on fire. Get them involved and ask them to help wipe down cupboards/sweep the floor etc. They won't do it right but if they feel involved with what you're doing it makes them feel like they're adult - kids love and look up to adults (especially you as their dad) so they will take every opportunity to do what you do. So if you need to train even just doing bodyweight exercises etc, you can try getting them involved (plus it will burn some energy!) by getting them to do pushups and sit ups or whatever. good bonding time and you might just be training the next mr olympia
ofc just depends how old they are and whatnot but just thought i'd put it out there, again i know ya didn't ask
With the kids just a tip, as long as they're relatively well-behaved children, they'll go along with whatever activity you want as long as they feel involved with it. E.g you need to clean but they're running a amok and if you take your eyes off 'em for 2 seconds suddenly they all have a broken ankle and have lit the house on fire. Get them involved and ask them to help wipe down cupboards/sweep the floor etc. They won't do it right but if they feel involved with what you're doing it makes them feel like they're adult - kids love and look up to adults (especially you as their dad) so they will take every opportunity to do what you do. So if you need to train even just doing bodyweight exercises etc, you can try getting them involved (plus it will burn some energy!) by getting them to do pushups and sit ups or whatever. good bonding time and you might just be training the next mr olympia
ofc just depends how old they are and whatnot but just thought i'd put it out there, again i know ya didn't ask
Yes the 3 year old and the 8 year old do exercise with me and they love it, but my daughter is 6 months so normally every other weekend sometimes double weekends her and her brother are over so my attention is 95% on her. Thank you for writing all that, very sweet and you’re absolutely righttotally unsolicited advice for training with kids, feel free to read or not:
With the kids just a tip, as long as they're relatively well-behaved children, they'll go along with whatever activity you want as long as they feel involved with it. E.g you need to clean but they're running an amok and if you take your eyes off 'em for 2 seconds suddenly they all have a broken ankle and have lit the house on fire. Get them involved and ask them to help wipe down cupboards/sweep the floor etc. They won't do it right but if they feel involved with what you're doing it makes them feel like they're adult - kids love and look up to adults (especially you as their dad) so they will take every opportunity to do what you do. So if you need to train even just doing bodyweight exercises etc, you can try getting them involved (plus it will burn some energy!) by getting them to do pushups and sit ups or whatever. good bonding time and you might just be training the next mr olympia
No worries that's great you're already on it with the older ones- but having a 6 month old is for sure going to take up the majority of your attention and time! Good work 
@2l84me1 just rechecked great , lets see some more updated pics as you go
again protein high, you're doing it perfectly the chicken breast is a WIN
The protein is looking good man
Increased protein, lowered carbs for non training day.
Also lowered calories just a bit.
good work here bro
That's how I did it 5lbs hold the weight for a few months adjust calories small amount repeat the process
Saturday 1/13
Meals
Training (legs) quick workout no cardio gym closes at 7:00 only have an hour
Sleep: 7 hours
Meals
- Breakfast: 2 scoop protein powder 1 cup milk, 1 cup oatmeal one cup milk, 2 eggs (966 calories, 98g protein, 94g carbs, 22.5g fat)
- Lunch: chicken, rice, beans, avacado, cheese, lettuce, corn (1135 calories, 86g protein, 91g carbs, 52g fat)
- Dinner: 400g chicken breast, 3pm brown rice (1100 calories, 132.5g protein, 72g carbs, 27g fat)
- calories: 3201
- Carbs: 257
- Fat: 101.5
- Protein: 316.5
Training (legs) quick workout no cardio gym closes at 7:00 only have an hour
- squat rack (close stance heels elevated) 4 sets: 1 set 185lb 12 reps, 1 set 225lb 7 reps, 1 set 225lb 6 reps, 1 set 135lb 16 reps
- RDL (dumbbell) 4 sets: 1 set 50lb 10 reps, 1 set 50lb 7 reps (stopped lower back was hurting DONT like that) •LOWER BACK IS HURT AGAIN I DONT KNOW WHAT THE FUCK IS HAPPENING
- Leg curls (laying down) 4 sets: 1 set 130lb 6 reps, 1 set 130lb 7 reps, 1 set 130lb 4 reps, 1 set 70lb 11 reps.
- Seated calf raise 4 sets: 1 set 90lb 9 reps, 1 set 90lb 9 reps, 1 set 90lb 7 reps, 1 set 50lb 17 reps
Sleep: 7 hours
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