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Absolutely. No hopping on yet eitherBros. Only 21 years old. You've got to try different things when it comes to your training.
i eat very clean except a cheat day usually on saturday which is when i’ll get takeout or eat something like sushi which would not be in my diet.At the end of the day, you got to cut out the junk food.
At your age, it's crucial.
i drive trucks meaning i wake up early and do long shifts.my advice is fasted cardio every single day.
That goes a long way at burning fat.
i’ve always stuck to high carb high protein low fats as a pro bodybuilder who owns a shop store in my area (who came third in australia naturally) made for me.low carb dieting doesn't necessarily work and is not necessarily the best way to do it.
Some people like the keto diet and some people don't react well to it. Everybody will be different.
lets start this browill update later tonight when i’m finished my workout.
tomorrow i’ll start cutting my macros to what you suggested
150 carbs
220 protien
100 fat
good start bro i like this update5th Feb 2025
Diet
As per photos
Training
Single arm bench supported cable lat pulldowns
set1: 7.5kg x 10per side (warmup)
set2: 25kg x 10per side
set 3: 40kg x 8per side
set 4: 21.25kg x
RDLs
(weight including 20kg bar)
set1: 60kg x 10
set 2: 100kg x 10
(sticking at this weight as i pulled my right hamstring doing bouldering a week or so ago and i still can’t stabilise myself/go heavier without giving up proper form in the process)
set 3: 100kg x
standard lat pulldowns
(i do these very slow, 3 second hold at the top fully opening my scapula, then dropping my shoulders, activating my back and pulling down, holding the contraction at the bottom of the rep for a second, then slowly reset back to the top
set1: 33kg x 10
set2: 57kg x 10
set 3 (normal reps now): 87kg x 4
chest supported high hammer strength plate loaded rows
set 1: 1pps x 10
set 2: 2pps x 10
set 3: 3pps x 10
single arm cable rear flies
set 1: 2.5kg x 10per side
set 2: 5kg x 15per side
set 3: 7.5kg x 9per side
Cardio
15% incline, 6kmp/h x 20 mins
300 cals burnt
Weight
100.3kg (after cardio weigh in with shoes on etc)
note: i don’t know what else to eat as im missing a bit of calories but i’ve already exceeded my macro goals (which i set to the recommended macros suggested to me today after eating my first meals, which is why they were met before dinner time)
what could i eat to raise my fats that’s somewhat calorie dense?
yeah i earn enough and still live at home.good start bro i like this updatetraining is legit
on the calorie density i would say walnuts , fish oil, avocados top your list, do you have the budget for that?
this is a good start bro but you need to have the carbs around training so you are light TKDyeah i earn enough and still live at home.
this is what i was thinking so far
while at work (6am-3-6pm)
200-300g chicken breast (raw weight)
2-4 protein yoghurts / normal yoghurts for fat
2 cans of tuna
some fruit of some kind
6 rice cakes / banana w/ honey for a preworkout meal
after workout
rice and chicken
(and then i’ll add in any avocado/walnuts/fish oil in between. probably avo with the chicken and walnuts during work. i might even bring boiled eggs to work or make them with the chicken)
haven’t really tracked the macros yet for this idea but it just was a thought
would you suggest 150g of rice and 200g of chicken as a mid day meal and then replenish the carbs a little closer to my workout time with the rice cakes?this is a good start bro but you need to have the carbs around training so you are light TKD
or switch the rice cakes to a mid day meal and the rice before my workoutwould you suggest 150g of rice and 200g of chicken as a mid day meal and then replenish the carbs a little closer to my workout time with the rice cakes?
would you suggest 150g of rice and 200g of chicken as a mid day meal and then replenish the carbs a little closer to my workout time with the rice cakes?
i would do a meal about 1 hour pre training with rice bro and rice cakes post training with your protein shakeor switch the rice cakes to a mid day meal and the rice before my workout
okay sounds good i’ll start doing that.i would do a meal about 1 hour pre training with rice bro and rice cakes post training with your protein shake
really spread them out pre/post that should be all your carbs
rest is protein/fat most of day