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Proud of you, man. Keep up the good work. You're doing an amazing job.
This is a good plan lets try it @GDDY its almost like the oldschool 40/30/30 plan.
We’ll give it a go! Got the day lined out.
Take a few food porn pics later please
Wednesday Log
3am: Wake up
3:15-3:30: 20 mins treadmill fasted
8am: First meal - 1 egg and 1 cup egg whites/Ratio Protein yogurt cup/15 almonds/Barbells protein bar
9:30: Double scoop protein shake with ground chai seed and powdered greens
11:30: 55g Oats with a dash of cinnamon
12:15: Ratio yogurt cup and 115g avocado
12:30: 280g Chicken and cup of white rice
I could only get through about 3/4 of the chicken and rice. I’m just not to where I can eat that much in a 5 hour window yet. Going to keep pushing, but will definitely be adding in some easy liquid cals to make sure I can hit the protein I need. Maybe toss in another protein shake. Drinking the liquid egg whites might be the move for me too.
4pm: Hit golf balls
* 6pm: Gym - Leg Day
4x20: Standing calve raises
3x15: Squats (135lbs/155/155)
3x10: Crunches
4x12: Leg curls (120lbs/120/135/150)
4x10: Hanging leg raises
5x12/10/8/6/4: Leg extensions (90lbs/100/115/130/150)
4x10: Good girl/Bad girl (GG 100 - BG 90/GG 120 - BG 90/GG 140 - BG 80/GG 130 - BG 80) Had to add a little assist on the last set, I was shot.
Finished with 15mins on the treadmill.
7:30pm: Head home to shower and get ready to do it again tomorrow.
I could definitely tell my cardio was down today, but strength was actually up on almost everything. All in all felt pretty decent, definitely not as smooth as I would’ve liked, but weight was up, and it’s been 2 weeks since I hit legs.
Got some food pics and cal/macros added too
3am: Wake up
3:15-3:30: 20 mins treadmill fasted
8am: First meal - 1 egg and 1 cup egg whites/Ratio Protein yogurt cup/15 almonds/Barbells protein bar
9:30: Double scoop protein shake with ground chai seed and powdered greens
11:30: 55g Oats with a dash of cinnamon
12:15: Ratio yogurt cup and 115g avocado
12:30: 280g Chicken and cup of white rice
I could only get through about 3/4 of the chicken and rice. I’m just not to where I can eat that much in a 5 hour window yet. Going to keep pushing, but will definitely be adding in some easy liquid cals to make sure I can hit the protein I need. Maybe toss in another protein shake. Drinking the liquid egg whites might be the move for me too.
4pm: Hit golf balls
* 6pm: Gym - Leg Day
4x20: Standing calve raises
3x15: Squats (135lbs/155/155)
3x10: Crunches
4x12: Leg curls (120lbs/120/135/150)
4x10: Hanging leg raises
5x12/10/8/6/4: Leg extensions (90lbs/100/115/130/150)
4x10: Good girl/Bad girl (GG 100 - BG 90/GG 120 - BG 90/GG 140 - BG 80/GG 130 - BG 80) Had to add a little assist on the last set, I was shot.
Finished with 15mins on the treadmill.
7:30pm: Head home to shower and get ready to do it again tomorrow.
I could definitely tell my cardio was down today, but strength was actually up on almost everything. All in all felt pretty decent, definitely not as smooth as I would’ve liked, but weight was up, and it’s been 2 weeks since I hit legs.
Got some food pics and cal/macros added too
Attachments
if you cant get the food down bro get protein shakes i did that a lot when i pinned semaglutide couldnt get solid food down easy @GDDY same with fasting tooWednesday Log
3am: Wake up
3:15-3:30: 20 mins treadmill fasted
8am: First meal - 1 egg and 1 cup egg whites/Ratio Protein yogurt cup/15 almonds/Barbells protein bar
9:30: Double scoop protein shake with ground chai seed and powdered greens
11:30: 55g Oats with a dash of cinnamon
12:15: Ratio yogurt cup and 115g avocado
12:30: 280g Chicken and cup of white rice
I could only get through about 3/4 of the chicken and rice. I’m just not to where I can eat that much in a 5 hour window yet. Going to keep pushing, but will definitely be adding in some easy liquid cals to make sure I can hit the protein I need. Maybe toss in another protein shake. Drinking the liquid egg whites might be the move for me too.
4pm: Hit golf balls
* 6pm: Gym - Leg Day
4x20: Standing calve raises
3x15: Squats (135lbs/155/155)
3x10: Crunches
4x12: Leg curls (120lbs/120/135/150)
4x10: Hanging leg raises
5x12/10/8/6/4: Leg extensions (90lbs/100/115/130/150)
4x10: Good girl/Bad girl (GG 100 - BG 90/GG 120 - BG 90/GG 140 - BG 80/GG 130 - BG 80) Had to add a little assist on the last set, I was shot.
Finished with 15mins on the treadmill.
7:30pm: Head home to shower and get ready to do it again tomorrow.
I could definitely tell my cardio was down today, but strength was actually up on almost everything. All in all felt pretty decent, definitely not as smooth as I would’ve liked, but weight was up, and it’s been 2 weeks since I hit legs.
Got some food pics and cal/macros added too
@GDDY looking much leaner bro! Keep it going!
@GDDY i can definitely tell you are leaner man. Nice work man
Thursday
2:30am: Wake up
3am: 20 mins on treadmill
8am: first meal - 20g peanut butter/One carb balance tortilla/ratio protein/20 almonds/25g oats/1 cup egg whites/half scoop protein powder and 10g pb fit
8:30am: Barbell protein bar/Double scoop protein shake with ground chai seeds, fiber powder, powdered greens
10:30: Cup of white rice
11:30: Barbell protein bar
I got stuck in a meeting at work that went way over and wasn’t able to eat my chicken, so I had egg whites and protein powder right after the gym when I got home around 3pm to hit my protein. This put me about 2 hours outside my fasting window, so i’ll plan to adjust and eat later tomorrow morning. I’ll be doing schoolwork most of tomorrow and prepping for class on Saturday. I’ll be in class from 9am-1pm Saturday, so that’ll mess my fasting window up. I’ll take protein shakes/bars/yogurt/etc. and eat what I can during class. I may just have a really low carb day Saturday. I’ll probably use that as a rest day.
1:30: Gym - Arms
Started with 15mins on treadmill.
3x12: Rope Tricep extension (40lbs/55/70 for 5 - drop to 55 for 7)
3x12: Dumbell Hammer curls (35’s/40’s/40 for 7 - drop to 35 for 4 - drop to 30 for 4 more to finish)
3x15: Reverse ez-bar Tri extension (40lbs/47/47 for 6 - drop to 40 to finish)
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down) (40lbs/50 drop to 40 drop to 30/40 drop to 30 for last 7 reps)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc) (40lbs/40/40)
2x10-1x15: Single arm cable curls with fat grips (15lbs/15/10)
3:30pm: Got home and finished up work for the day and started prepping for class on Saturday.
9:30: Post log and get ready for tomorrow.
2:30am: Wake up
3am: 20 mins on treadmill
8am: first meal - 20g peanut butter/One carb balance tortilla/ratio protein/20 almonds/25g oats/1 cup egg whites/half scoop protein powder and 10g pb fit
8:30am: Barbell protein bar/Double scoop protein shake with ground chai seeds, fiber powder, powdered greens
10:30: Cup of white rice
11:30: Barbell protein bar
I got stuck in a meeting at work that went way over and wasn’t able to eat my chicken, so I had egg whites and protein powder right after the gym when I got home around 3pm to hit my protein. This put me about 2 hours outside my fasting window, so i’ll plan to adjust and eat later tomorrow morning. I’ll be doing schoolwork most of tomorrow and prepping for class on Saturday. I’ll be in class from 9am-1pm Saturday, so that’ll mess my fasting window up. I’ll take protein shakes/bars/yogurt/etc. and eat what I can during class. I may just have a really low carb day Saturday. I’ll probably use that as a rest day.
1:30: Gym - Arms
Started with 15mins on treadmill.
3x12: Rope Tricep extension (40lbs/55/70 for 5 - drop to 55 for 7)
3x12: Dumbell Hammer curls (35’s/40’s/40 for 7 - drop to 35 for 4 - drop to 30 for 4 more to finish)
3x15: Reverse ez-bar Tri extension (40lbs/47/47 for 6 - drop to 40 to finish)
3x21’s: Straight bar curl (7 full reps, 7 half reps up, 7 half rep’s down) (40lbs/50 drop to 40 drop to 30/40 drop to 30 for last 7 reps)
3x10: V-bar Tri extension with a push pause equal to each rep, then partials till failure (Ex. 1st rep hold for 1 sec, 2nd rep hold for 2 secs, etc) (40lbs/40/40)
2x10-1x15: Single arm cable curls with fat grips (15lbs/15/10)
3:30pm: Got home and finished up work for the day and started prepping for class on Saturday.
9:30: Post log and get ready for tomorrow.
Doing good
@GDDY I feel you, missing meals happens, always bring big protein bars to take care of the issue
were you able to close the training with cardio?
@GDDY I feel you, missing meals happens, always bring big protein bars to take care of the issue
were you able to close the training with cardio?
No doubt. We got the protein in though, so I was happy there. Yep, did some treadmill time at the end to get everything wrapped up. Trying to do steady incline treadmill pre and post at minimal.
Was doing schoolwork all day yesterday and didn’t get in the gym. Ate clean though and other than a half of a baked potatoe stuck to mainly protein and got about 1g/lb of body weight in.
I’ll be in class from 9-1 today, but I’ve got some protein shakes and bars to get me through.
@GDDY Great training update.........
As long as you eat clean thats key, and get high protein up, but we need to get macros dialed in as well. @GDDY
Was able to get a decent upper body workout in on Saturday after class. I didn’t track it, just kind of a freebie what ever felt healthy workout. And got about 30 mins of cardio in. I spent most of the day yesterday and today working on my Mid-term paper. That’s done now though. So we didn’t hit the eating window, but we did eat pretty clean and focused on high protein. I just got to the gym and am on the treadmill now, will be hitting chest today. We’re feeling pretty good today. I’ll post workout when I’m done.
Smooth as butter
Yep, did at least two bars (Barbells bar and RX bar) and two protein shakes every day.
Monday Log
Gym - Chest
Started with 20mins on incline treadmill.
1x15/2x12/1x15: Vert Peck Deck (140lbs/160/180/160)
3x12: Side dips (45lbs)
3x12: Smith Incline (125lbs/145/155 - could only get the last rep halfway up)
2x12/1x6/1x15: Vert chest press (125lbs/145/195/135)
3x10/1x12: Seated calve raises (90lbs/100/110/95)
3x10: Cable flys - High to Low (45lbs each side/45/45)
3x10: Cable flys - Flat (45lbs each side/45/45 for 6, then 30 for 6 more)
Finished with 20 mins on incline treadmill.
Still have to get home and finish getting my protein in, but we’ll have at least 260g of protein in for the day.
Gym - Chest
Started with 20mins on incline treadmill.
1x15/2x12/1x15: Vert Peck Deck (140lbs/160/180/160)
3x12: Side dips (45lbs)
3x12: Smith Incline (125lbs/145/155 - could only get the last rep halfway up)
2x12/1x6/1x15: Vert chest press (125lbs/145/195/135)
3x10/1x12: Seated calve raises (90lbs/100/110/95)
3x10: Cable flys - High to Low (45lbs each side/45/45)
3x10: Cable flys - Flat (45lbs each side/45/45 for 6, then 30 for 6 more)
Finished with 20 mins on incline treadmill.
Still have to get home and finish getting my protein in, but we’ll have at least 260g of protein in for the day.
@GDDY side dips? and was this machine?
and can we up the treadmill to 25/25? and add core work in end
