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sis yo remind me of youngest daughter. she a bad ass too
Thank you brother
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Yeah well you gotta eat big to get big
you are doing great... lookin lean
I wish I could eat that much per day. Oh well. The sooner the fat comes off the sooner I can start eating again.
Try not to think like that... this mindset leads to those who have lost a large amount of weight to go right back to old habits and gain weight back and then some. Your eating habits are going to have to be permanent along with physical activity... you'll be able to eat slightly more but nothing significant
But yeah I've always been able to eat heaps without gaining too much fat. Went from 45kg to 60kg and stayed lean as a female
As soon as I get down to 225 I am starting a bulking cycle. 3000 calories will be below my maintenance and I should not gain any fat.
Very nice job
Bulking cycle in a deficit? Not sure if I read that wrong
300 grams protein
300 grams carbs
100 grams fat
That should put a ton of muscle on me and I will be in a deficit. Just have to time the carbs correctly.
Go look at 25homes log. He bulked and got shredded. Same thing will happen to me.
19TH AUGUST LOG
NOTES:
- muscles feeling pretty fatigued today, got DOMS in triceps real bad too
__________________________________________________________________________________
DIET:
Meals:
Breakfast:
- 2 eggs
- 2 slices bread
- 170g chicken breast
Macros of breakfast:
- 501 kcal
- 57g protein
- 33g carbs
- 14g fat
Lunch:
- 70g oats
- 60g protein powder
Macros of lunch:
- 510 kcal
- 53g protein
- 45g carbs
- 11g fat
Dinner:
- 150g frozen veg
- 200g carrot
- 200g chicken breast
- 2 eggs
Macros of dinner:
- 526 kcal
- 64g protein
- 30g carbs
- 15g fat
Snacks:
Pikeltes: (for carbs pre workout)
- 229 kcal
- 8g protein
- 38g carbs
- 5g fat
Yogurt and almonds:
- 311 kcal
- 22g protein
- 24g carbs
- 14g fat
DAY TOTAL:
- 2076.3 kcal
- 202.9g protein
- 170.1g carbs
- 58.5g fat
__________________________________________________________________________________
SUPPLEMENTS:
- 2 tablets (2000mg) fish oil
- 2 tabelts vitamin c
- womens multivitamin
- 5g creatine
_______________________________________________________________________________________________
TRAINING:
Cable pullover:
- 1 set of 8, "10" (warm up)
- 1 set of 12, "15"
- 3 sets of 10, "17.5"
Mid row:
- 4 sets of 12, 50kg
Seated row: (different machine)
- 4 sets of 10, "35"
Shoulder press:
- 2 sets of 10, "4"
- 2 sets of 7, "4"
DB lateral raises:
- 4 sets of 12, 7kg
Cardio:
- 1 hr walking (fast pace)
NOTES:
- muscles feeling pretty fatigued today, got DOMS in triceps real bad too
__________________________________________________________________________________
DIET:
Meals:
Breakfast:
- 2 eggs
- 2 slices bread
- 170g chicken breast
Macros of breakfast:
- 501 kcal
- 57g protein
- 33g carbs
- 14g fat
Lunch:
- 70g oats
- 60g protein powder
Macros of lunch:
- 510 kcal
- 53g protein
- 45g carbs
- 11g fat
Dinner:
- 150g frozen veg
- 200g carrot
- 200g chicken breast
- 2 eggs
Macros of dinner:
- 526 kcal
- 64g protein
- 30g carbs
- 15g fat
Snacks:
Pikeltes: (for carbs pre workout)
- 229 kcal
- 8g protein
- 38g carbs
- 5g fat
Yogurt and almonds:
- 311 kcal
- 22g protein
- 24g carbs
- 14g fat
DAY TOTAL:
- 2076.3 kcal
- 202.9g protein
- 170.1g carbs
- 58.5g fat
__________________________________________________________________________________
SUPPLEMENTS:
- 2 tablets (2000mg) fish oil
- 2 tabelts vitamin c
- womens multivitamin
- 5g creatine
_______________________________________________________________________________________________
TRAINING:
Cable pullover:
- 1 set of 8, "10" (warm up)
- 1 set of 12, "15"
- 3 sets of 10, "17.5"
Mid row:
- 4 sets of 12, 50kg
Seated row: (different machine)
- 4 sets of 10, "35"
Shoulder press:
- 2 sets of 10, "4"
- 2 sets of 7, "4"
DB lateral raises:
- 4 sets of 12, 7kg
Cardio:
- 1 hr walking (fast pace)
Attachments
20TH AUGUST LOG
NOTES:
- none
__________________________________________________________________________________
DIET:
Meals:
Breakfast:
- 300g low fat Greek yoghurt
- 60g protein powder
Macros of breakfast:
- 501 kcal
- 61g protein
- 29g carbs
- 15g fat
Lunch:
- 2 eggs
- 350 frozen veg
- 35g cheese
Macros of lunch:
- 518 kcal
- 31g protein
- 35g carbs
- 24g fat
Dinner:
- chicken mince burger
Macros of dinner:
- didn't track
Snacks:
Yogurt, oats, protein powder:
- 520 kcal
- 56g protein
- 41g carbs
- 13g fat
DAY TOTAL:
- 1539.3 kcal
- 148.1g protein
- 106g carbs
- 51.1g fat
** not including dinner which would be higher carb/protein low fat, total day probably 2100kcal
__________________________________________________________________________________
SUPPLEMENTS:
- 2 tablets (2000mg) fish oil
- 2 tabelts vitamin c
- womens multivitamin
- 5g creatine
_______________________________________________________________________________________________
TRAINING:
- None, rest day
Cardio:
- 1 hr walking (fast pace)
NOTES:
- none
__________________________________________________________________________________
DIET:
Meals:
Breakfast:
- 300g low fat Greek yoghurt
- 60g protein powder
Macros of breakfast:
- 501 kcal
- 61g protein
- 29g carbs
- 15g fat
Lunch:
- 2 eggs
- 350 frozen veg
- 35g cheese
Macros of lunch:
- 518 kcal
- 31g protein
- 35g carbs
- 24g fat
Dinner:
- chicken mince burger
Macros of dinner:
- didn't track
Snacks:
Yogurt, oats, protein powder:
- 520 kcal
- 56g protein
- 41g carbs
- 13g fat
DAY TOTAL:
- 1539.3 kcal
- 148.1g protein
- 106g carbs
- 51.1g fat
** not including dinner which would be higher carb/protein low fat, total day probably 2100kcal
__________________________________________________________________________________
SUPPLEMENTS:
- 2 tablets (2000mg) fish oil
- 2 tabelts vitamin c
- womens multivitamin
- 5g creatine
_______________________________________________________________________________________________
TRAINING:
- None, rest day
Cardio:
- 1 hr walking (fast pace)
you are killing it !
There's very little difference between these and the standard kind and your healthy diet will make up any shortfall. I use a supermarket version. I double up on the dose
sister let's do the meat up soon.
