Real food will always be better than shakes. Whey protein powder is just a processed dairy byproduct.
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@2l84me1 following your log and the protein is staying high perfectTuesday 11/21
Meals
Total:
- breakfast: oatmeal, 5 boiled eggs, protein shake (1198 calories, 109g protein, 76.8 carbs, 51.5g fat)
- Lunch: chicken salad, tomato’s, croutons, Caesar dressing (560 calories, 30g protein, 31g carbs, 34g fat)
- Snack: protein shake (780 calories, 72g protein, 86g carbs, 17g fat)
- Dinner: 1lb ribeye, beef rice (1757 calories, 116.75g protein, 71.75g carbs, 110.25g fat)
- calories: 4295
- Carbs: 264.55
- Fat: 212.75
- Protein: 327.75
Training(chest/shoulder/tri)
- pre workout cardio: 1.15 mile run 10 minute treadmill
- Dumbbell press 4 sets: 1 set 45lb 16 reps, 1 set 50lb 12 reps, 1 set 55lb 10 reps, 1 set 35lb 17 reps
- Incline dumbbell press 4 sets: 1 set 45lb 9 reps, 1 set 50lb 7 reps, 1 set 50lb 7 reps, 1 set 35 15 reps
- Cable flies (mid) 2 sets: 1 set 25lb 7 reps, 1 set 20lb
- Cable flies (upper) 2 sets: 1 set 15lb 7 reps, 1 set 15lb 7 reps
- Cable flies (lower) 2 sets: 1 set 15lb 10 reps, 1 set 20lb 6 reps
- Lateral raise 4 sets: 1 set 17.5lb 11 reps, 1 set 20lb 8 reps, 1 set 20lb 6 reps, 1 set 12.5lb 17 reps
- Front raise 4 sets: 1 set 17.5lb 6 reps, 1 set 17.5lb 7 reps, 1 set 17.5lb 7 reps, 1 set 12.5lb
- Tricep push down (rope) 4 sets: 1 set 45lb 9 reps, 1 set 45lb 7 reps, 1 set 25lb 21 reps
- Tricep press (machine) 3 sets: 1 set 160lb 10 reps, 1 set 160lb 10 reps, 1 set 100lb 29 reps
- Post workout cardio: stairmaster 652 steps 10 minutes
Sleep: 8 hours
Need to get omega 3, trying to get my cardio higher@2l84me1 following your log and the protein is staying high perfect
post workout boost that to 15min cardio, add a bit
you have your omega 3 today?
How are these exercises shitCome follow my log if you want to grow and lose fat. You don’t need to hire any personal trainer. You’re wasting your time doing shit exercises.
You need to start with a major compound exercise like deadlifts or heavy chest supported rows. That should be 50% of your workout.How are these exercises shit
I will take a look at your log, link?You need to start with a major compoond exercise like deadlifts or heavy chest supported rows. That should be 5
@RoidRage69 has a log up hereCome follow my log if you want to grow and lose fat. You don’t need to hire any personal trainer. You’re wasting your time doing shit exercises.
Good news though, I’m up 5lb in roughly 3.5 weeks
@2l84me1 well done you keep pushing hard165 targeting 190
@2l84me1 i think you doing a great job training actually , i like your split and your volume though I would do more cardio 10/10 at least but i know its holidaysThursday 11/23
Meals
- breakfast: T bone steak, 2 eggs, hash brown, toast (1720 calories, 150g protein, 70g carbs, 94g fat)
- Lunch: ham, Mac n cheese, turkey, gravy, greens (unknown macros)
- Dinner: leftovers
Totals: absolutely unknown, total cheat day, ate everything in sight beyond capacity all day I’m sorry
Training (back/bicep/forearm
- pre workout cardio: 5 minutes .55 miles
- Single arm pull-down 4 sets: 1 set 55lb, 10 reps, 1 set 55lb 9 reps, 1 set 70lb 6 reps, 1 set 40lb 14 reps
- Bent over rows 4 sets: 1 set 115lb 9 reps, 1 set 125lb 6 reps, 1 set 125lb 6 reps, 1 set 75lb 18 reps
- Straight arm push down 4 sets: 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 40lb 9 reps, 1 set 30lb 17 reps
- Face pulls 4 sets: 1 set 40lb 7 reps, 1 set 40lb 8 reps, 1 set 40lb 7 reps, 1 set 25lb 22 reps
- Hammer curls 4 sets: 1 set 30lb 10 reps, 1 set 30lb 7 reps, 1 set 30lb 7 reps, 1 set 20lb 16 reps
- Bicep curl machine 4 sets: 1 set 100lb 7 reps, 1 set 100lb 7 reps, 1 set 100lb 6 reps, 1 set 60lb 16lb
- Dumbbell wrist curls 4 sets: 1 set 22.5lb 16 reps, 1 set 22.5lb 13 reps, 1 set 22.5lb 13 reps, 1 set 15lb 20 reps
- Reverse wrist curls 4 sets: 1 set 17.5lb 14 reps, 1 set 17.5lb 13 reps, 1 set 17.5lb 13 reps, 1 set 10lb 25 reps
- Post workout cardio: stairmaster 5 minutes 365 steps (higher volume steps, less time was in a rush to get out for thanksgiving)
Sleep: 8 hours
Yeah I’ll be honest I fucked off all day but hey I made it to the lift at least.@2l84me1 i think you doing a great job training actually , i like your split and your volume though I would do more cardio 10/10 at least but i know its holidays
well done push it harder every time bro
I don’t do bent over rows. Do chest supported hammer rows if you want to be a mass monster.And I think I hurt my back doing bent over rows… need better form or maybe not do that anymore replace it with chest supported rows