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HUNGRY
if I work and train then yeah it goes down like nothing.
if I don't work, it's a struggle and so I usually try and do some cardio to sort of replicate the metabolism of a work day
WEDNESDAY: ACTIVE REST DAY
hit a spin class to keep metabolism alive, and did some stretches.
weight today was: 76.5
Breakfast: oats
lunch pasta
smoko: tuna sandwhich
Smoko 2: kangaroo mince, kimchi and rice
Dinner: beef rendang and rice
misc: had a McDonalds cheese burger because I had to catch a flight in the middle of the night and was so hungry could eat my own ass.
3500 cals
260 protein 378 carb 91 fat
Travelling to my old man's place for the long weekend:
- tracking wil not be possible for the next few days -no scales and not prepping food
- Food choices will not be 100% optimal as I'll be making the best choices I can with what's available to me
I'll try and keep protein as high as I can, aim for at the very minimum 1g/lb (170g)
and try to ensure that I eat at least my 3000 maintenance cals a day.
I'd rather be over than under as I'm bulking
and I'd rather be generous with cals instead of trying to under eat as I'm tryna have a good time with family
lols
hit a spin class to keep metabolism alive, and did some stretches.
weight today was: 76.5
Breakfast: oats
lunch pasta
smoko: tuna sandwhich
Smoko 2: kangaroo mince, kimchi and rice
Dinner: beef rendang and rice
misc: had a McDonalds cheese burger because I had to catch a flight in the middle of the night and was so hungry could eat my own ass.
3500 cals
260 protein 378 carb 91 fat
Travelling to my old man's place for the long weekend:
- tracking wil not be possible for the next few days -no scales and not prepping food
- Food choices will not be 100% optimal as I'll be making the best choices I can with what's available to me
I'll try and keep protein as high as I can, aim for at the very minimum 1g/lb (170g)
and try to ensure that I eat at least my 3000 maintenance cals a day.
I'd rather be over than under as I'm bulking
and I'd rather be generous with cals instead of trying to under eat as I'm tryna have a good time with family
lols
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THURSDAY: All body
First day of trip.
Weight: No idea but at the gym I was 77.1kg after breakfast coffee PWO, water etc
Cals: just a rough guess 3500 - but no idea really how accurate.
3 hours sleep last night as I had my flight at midnight until 3am, did get some before the flight. and 3am we didn't sleep, we had to go to ANZAC day service to remember the troops who fought for our freedom.
Training:
added 3 reps for incline DB shrug
added 2 reps for bicep curls db
BENCH PRESS: Hell yeah bros did my 60kg for 5 reps again. fuck yeah actually getting stronger on this. It was important for me to build up that tendon style strength in bench, cos like I didn't wanna jump on gear, pump hypertrophy training, and get muscularly stronger then go pump big weight on weak tendons that struggled on anything past 50kg and then absolutely blow my shoulders out. true ligament strength is a slow process and can't be sped up with AAS. No use jumping on if I'm naturally not strong on a ligament level - y'all get me?
Cable seated row: different machine at this gym so just did something that felt hard and maintained rep range
added a rep to palm up db raise
added a rep to seated military press barbells
added 2 reps to leg extension
added 2 reps to 10kg band squats - this is just a rehab exercise.
I've. had 2-3 months OFF running now and been doing my rehab exercises diligently and I don't feel any better in my knees. they still feel sore. I think lugging gear at work for 10 hours a day and 15k steps is still flogging the knees. sore always.
Diet: that burrito was super yum but suboptimal. really wanted to try the crispy chicken cali burrito but it was super high fat an only like 40 g of protein, so I added some extra grilled chicken. but really ended up being like 1300 cals and only 50-60g of protein. yum, but meant I had to be more conservative later.
I think I got enough protein that day and definitely surplus cals. it's ok. only a couple days.
purchased some protein powder and tuna to have some cleaner options tomorrow.
First day of trip.
Weight: No idea but at the gym I was 77.1kg after breakfast coffee PWO, water etc
Cals: just a rough guess 3500 - but no idea really how accurate.
3 hours sleep last night as I had my flight at midnight until 3am, did get some before the flight. and 3am we didn't sleep, we had to go to ANZAC day service to remember the troops who fought for our freedom.
Training:
added 3 reps for incline DB shrug
added 2 reps for bicep curls db
BENCH PRESS: Hell yeah bros did my 60kg for 5 reps again. fuck yeah actually getting stronger on this. It was important for me to build up that tendon style strength in bench, cos like I didn't wanna jump on gear, pump hypertrophy training, and get muscularly stronger then go pump big weight on weak tendons that struggled on anything past 50kg and then absolutely blow my shoulders out. true ligament strength is a slow process and can't be sped up with AAS. No use jumping on if I'm naturally not strong on a ligament level - y'all get me?
Cable seated row: different machine at this gym so just did something that felt hard and maintained rep range
added a rep to palm up db raise
added a rep to seated military press barbells
added 2 reps to leg extension
added 2 reps to 10kg band squats - this is just a rehab exercise.
I've. had 2-3 months OFF running now and been doing my rehab exercises diligently and I don't feel any better in my knees. they still feel sore. I think lugging gear at work for 10 hours a day and 15k steps is still flogging the knees. sore always.
Diet: that burrito was super yum but suboptimal. really wanted to try the crispy chicken cali burrito but it was super high fat an only like 40 g of protein, so I added some extra grilled chicken. but really ended up being like 1300 cals and only 50-60g of protein. yum, but meant I had to be more conservative later.
I think I got enough protein that day and definitely surplus cals. it's ok. only a couple days.
purchased some protein powder and tuna to have some cleaner options tomorrow.
Attachments
Awesome job man
Great work hereTUESDAY:LEG DAY
weight: can't remember probably 77.1
CALS 3400
bit tired today. Had An amazing day on Monday - smashed gym smashed work. But now that it has come to Tuesday - exhausted. gym was a bit of a struggle but i got through it -then ended up having a terrible time at work (just absolutely smashed!)
Diet was clean.
swapped out chicken stir fry for a beef dish for dinner.
Added 1 rep to Bulgarian split squat
added 2 reps to leg press
added 2 reps to Bulgarian RDL
added 1 rep to regular bb RDL
Slow gains.
Great work
@jackyboy12 good update and thanks for being honest about mcdonalds bro
next time remove the bread and just eat the meat with lettuce so more protein and less carbslooking good in the pic bro
lets stay steady and update us
where's the anti carb sentiment coming from?@jackyboy12 good update and thanks for being honest about mcdonalds bro
looking good in the pic bro
I think I ate almost 260g of protein that day. bear in mind I'm only 170lbs.
outta the 3500 odd calories a day I eat, I think it's fair to say some of those calories are going to come in the form of carbohydrates.
carbs are what fuel my body and keep my muscles full.
I overhead some dudes at the gym talking about nutrition and how they're doing all this restriction to lose weight. they're cutting out entire food groups just to lose weight. crazy stuff
@jackyboy12 you know how it is, carb hate happens lol
but if you like your carbs you're good with that bro
and 260grams protein is good but I generally like to see guys 2grams per lb for cycles, so thats what you're getting into right? a full cycle hence I brought up the protein bump
true.@jackyboy12 you know how it is, carb hate happens lol
but if you like your carbs you're good with that bro
and 260grams protein is good but I generally like to see guys 2grams per lb for cycles, so thats what you're getting into right? a full cycle hence I brought up the protein bump
protein intake has to increase big time on cycle. last few years ive done 1g/lb
250g a day has been a big jump for me - coming from 100% whole foods.
when on gear - where does protein need to be?
2g/lb?
@jackyboy12 I'm actually getting you ready for the cycle now so pushing to 2g/lb bro
if you look around a lot of low protein guys aren't making gains, unless they have good genetics
but even with good genes, the more protein the more muscles, muscles are make of protein basically
FRIDAY SECOND DAY of TRIP: Rehab workout.
Had a good sleep, energy was back.
training session was nuts today.
some of the exercises I had done the day before, and hit them with a 'strength' approach - so this time I tried to do some GVT style high volume. sets of 10 until failure. feels good to train like this.
went on a 1hr hike
and a 15 min jog
diet not the cleanest. I'm on holiday, have limited control over what I eat. My goal was to get 'enough' protein and maintain calorie surplus.
added some protein yogurts today, and some whey protein to my breakfast cereal.
Lunch was 3 grilled chicken breasts burger
tuna sandwich snack
dinner was salad, noodles and chicken breast.
+ desert because yep life is for living.
guessing 3500 calories.
weight 77.3kg
Had a good sleep, energy was back.
training session was nuts today.
some of the exercises I had done the day before, and hit them with a 'strength' approach - so this time I tried to do some GVT style high volume. sets of 10 until failure. feels good to train like this.
went on a 1hr hike
and a 15 min jog
diet not the cleanest. I'm on holiday, have limited control over what I eat. My goal was to get 'enough' protein and maintain calorie surplus.
added some protein yogurts today, and some whey protein to my breakfast cereal.
Lunch was 3 grilled chicken breasts burger
tuna sandwich snack
dinner was salad, noodles and chicken breast.
+ desert because yep life is for living.
guessing 3500 calories.
weight 77.3kg
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