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Approved Log My Comeback Diet training Pre Cycle log

Welcome to my Log
2023/09/28 ** Diet update and shoulder day **

Diet


Meal 1: 3 eggs, 100g eggs white, 60g of oats, cup of blueberries
Meal 2: 150g of chicken, 1 cup of rice ( on off days I add 150g of veggies )
Meal 3: 1scoop Whey isolate, 60g oats instead of 1 cup of rice ( more convenient in my shake)
Meal 4: 150g of chicken, 200g of sweet potatoes, 150g of green veggies
Meal 5: 1 scoop Whey isolate, 1 avocado ( or 30g of walnuts), apple
Meal 6: 150 of Wild salmon (or extra lean bison), 150g of green veggies, 1/2 cup of rice

Intra-workout (between meal 2 and 3)

2 scoops of Eaa, and 50g carbs from cluster dextrin

Supplements

omega3,multivitamins, creatine, added probiotic

For now I feel good with this Diet. I know how my body react to this kind of food. I like to feel light when I train, so no veggies preworkout. I feel I dont need fast acting carbs just after training, considering I do have some carbs powder intra workout. So switched to oats. I drink it while im going to work. I used to have some greek yogourt in my diet, but took it off because it made me feel bloated. I added probiotic. thanks for pointing that out. I do have a blend of onions, garlic and ginger root that I mix with my chicken that I forget to mention. Lots of prebiotic in there and I will probably add back kimchi (fermented cabbage Korean style) into my diet. I do feel it's important to take care of my gut ! I might try to play with added figer from psyllium husk to see how I feel.

Shoulders day

Face pull 4 sets to warm up the shoulders
Seated db press: work my way up. 50x 15, 65x12,75x10,80x8
cable lateral raises: 4 sets of 15
front raises: 4sets of 15
Machine seated press: 4 sets of 12

So in june I was pressing 50 for 10. im back up to 80. but I used to do 105's 110's for 10 reps on my heavier set. I dont want to go too fast !
@capitaine1337 the diet changes are a good start for sure especially the oats
on the shoulders training you did what weights on cable raises and front raises? dont go too fast with pressing btw shoulder injuries
 
Welcome to my Log
2023/09/28 ** Diet update and shoulder day **

Diet


Meal 1: 3 eggs, 100g eggs white, 60g of oats, cup of blueberries
Meal 2: 150g of chicken, 1 cup of rice ( on off days I add 150g of veggies )
Meal 3: 1scoop Whey isolate, 60g oats instead of 1 cup of rice ( more convenient in my shake)
Meal 4: 150g of chicken, 200g of sweet potatoes, 150g of green veggies
Meal 5: 1 scoop Whey isolate, 1 avocado ( or 30g of walnuts), apple
Meal 6: 150 of Wild salmon (or extra lean bison), 150g of green veggies, 1/2 cup of rice

Intra-workout (between meal 2 and 3)

2 scoops of Eaa, and 50g carbs from cluster dextrin

Supplements

omega3,multivitamins, creatine, added probiotic

For now I feel good with this Diet. I know how my body react to this kind of food. I like to feel light when I train, so no veggies preworkout. I feel I dont need fast acting carbs just after training, considering I do have some carbs powder intra workout. So switched to oats. I drink it while im going to work. I used to have some greek yogourt in my diet, but took it off because it made me feel bloated. I added probiotic. thanks for pointing that out. I do have a blend of onions, garlic and ginger root that I mix with my chicken that I forget to mention. Lots of prebiotic in there and I will probably add back kimchi (fermented cabbage Korean style) into my diet. I do feel it's important to take care of my gut ! I might try to play with added figer from psyllium husk to see how I feel.

Shoulders day

Face pull 4 sets to warm up the shoulders
Seated db press: work my way up. 50x 15, 65x12,75x10,80x8
cable lateral raises: 4 sets of 15
front raises: 4sets of 15
Machine seated press: 4 sets of 12

So in june I was pressing 50 for 10. im back up to 80. but I used to do 105's 110's for 10 reps on my heavier set. I dont want to go too fast !
glad to see you are getting in your green veggies
 
use proper form on those shoulder workouts.
 
Yes we need to see how much weight you're doing on a exercises so we can get an idea of your progression
 
too many guys in my gym go too heavy on front raises and blow out their shoulders
 
make sure when you do eat rice its wild or brown rice
 
Yes we need to see how much weight you're doing on a exercises so we can get an idea of your progression
I will put the weight on the main lift of each muscle ( squat, deadlift,incline bench, seated db press, etc) ..but isolation exercices are more about tension, feel, pump. So I don't feel the weight are that important to post.
 
oats sound good, are you getting them raw organic?
All my food is pretty much organic and raw. I feel that if you can afford it, it's always a better choice. I get my eggs for a local farm. Bison is from a local farm as well. All my fish is from a small fish market. etc I like to know from where my food come from and you get More vitamins, mineral, better fat profil,etc
 
Welcome to my Log
2023/09/28 ** Diet update and shoulder day **

Diet


Meal 1: 3 eggs, 100g eggs white, 60g of oats, cup of blueberries
Meal 2: 150g of chicken, 1 cup of rice ( on off days I add 150g of veggies )
Meal 3: 1scoop Whey isolate, 60g oats instead of 1 cup of rice ( more convenient in my shake)
Meal 4: 150g of chicken, 200g of sweet potatoes, 150g of green veggies
Meal 5: 1 scoop Whey isolate, 1 avocado ( or 30g of walnuts), apple
Meal 6: 150 of Wild salmon (or extra lean bison), 150g of green veggies, 1/2 cup of rice

Intra-workout (between meal 2 and 3)

2 scoops of Eaa, and 50g carbs from cluster dextrin

Supplements

omega3,multivitamins, creatine, added probiotic

For now I feel good with this Diet. I know how my body react to this kind of food. I like to feel light when I train, so no veggies preworkout. I feel I dont need fast acting carbs just after training, considering I do have some carbs powder intra workout. So switched to oats. I drink it while im going to work. I used to have some greek yogourt in my diet, but took it off because it made me feel bloated. I added probiotic. thanks for pointing that out. I do have a blend of onions, garlic and ginger root that I mix with my chicken that I forget to mention. Lots of prebiotic in there and I will probably add back kimchi (fermented cabbage Korean style) into my diet. I do feel it's important to take care of my gut ! I might try to play with added figer from psyllium husk to see how I feel.

Shoulders day

Face pull 4 sets to warm up the shoulders
Seated db press: work my way up. 50x 15, 65x12,75x10,80x8
cable lateral raises: 4 sets of 15
front raises: 4sets of 15
Machine seated press: 4 sets of 12

So in june I was pressing 50 for 10. im back up to 80. but I used to do 105's 110's for 10 reps on my heavier set. I dont want to go too fast !
nice start bro
 
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