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Nice work here
MONDAY: Upper body.
little fatigued today
weight 76.9kg
cals 3400
diet: clean. tried a quesadilla with my 200g of roo mince. yum.
training: hit my bench press 60kg for 5 reps again. if I hit 6 next time, I'll up weight a tiny bit
added a rep to side lateral raise cables
1 rep added ro machine row
couple reps added to db shrugs.
tired.
little fatigued today
weight 76.9kg
cals 3400
diet: clean. tried a quesadilla with my 200g of roo mince. yum.
training: hit my bench press 60kg for 5 reps again. if I hit 6 next time, I'll up weight a tiny bit
added a rep to side lateral raise cables
1 rep added ro machine row
couple reps added to db shrugs.
tired.
Attachments
Currently it is Tuesday or technically Wednesday morning.
I’m on night shift.
Just spent the last 5 hours craving my dinner break. Looking forward to my beautiful meal.
Go to take it out the microwave, and I drop that sucker, lands face down. Rice beef and sauce all over the muddy work site lunch rooms. For half a second I think about scraping it back in the container and eating it. And then I remember how many muddy workboots have stoood there, and how lax the cleaning is.
Gutted. I’ve removed the meal from my fitness pal.
I’m at 2600 calories for the day with a goal of 3400.
I’m at 200g of protein so far aiming for 250.
It’s 3am and I have 800 calories to eat before I sleep.
What do bros?
Thinking 3 maccas cheese burgers will do the job
I’m on night shift.
Just spent the last 5 hours craving my dinner break. Looking forward to my beautiful meal.
Go to take it out the microwave, and I drop that sucker, lands face down. Rice beef and sauce all over the muddy work site lunch rooms. For half a second I think about scraping it back in the container and eating it. And then I remember how many muddy workboots have stoood there, and how lax the cleaning is.
Gutted. I’ve removed the meal from my fitness pal.
I’m at 2600 calories for the day with a goal of 3400.
I’m at 200g of protein so far aiming for 250.
It’s 3am and I have 800 calories to eat before I sleep.
What do bros?
Thinking 3 maccas cheese burgers will do the job
Meals looks good.....keep the consistency.......
Tuesday: leg day first day of night shift
Weight 76.4
Cals 3400?
Training: fatigues today. Decided this will be deload week. Reduced weight by 20%
Will have a couple nights without sleep this week. So I think deload is worth it.
Diet was good. Except for when I lost my lunch last night lol. Got some cheeseburgers which ended up being 1:1 on macros pretty much.
Weight 76.4
Cals 3400?
Training: fatigues today. Decided this will be deload week. Reduced weight by 20%
Will have a couple nights without sleep this week. So I think deload is worth it.
Diet was good. Except for when I lost my lunch last night lol. Got some cheeseburgers which ended up being 1:1 on macros pretty much.
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@jackyboy12 no sleep? what happened?
you did well for a days
but on the 3am situation
if you need more sleep calories, oatmeal+2 scoops of protein+1tbsp honey+blueberries in a blender and drink it up bro
you try that?
I'm afraid I was on night shift, and In order to maximise my sleep (getting some vs NONE) and still maintain my daytime obligations, I had to eat, and get home and get inside my bed. There was no time for prepping anything.@jackyboy12 no sleep? what happened?
you did well for a days
but on the 3am situation
if you need more sleep calories, oatmeal+2 scoops of protein+1tbsp honey+blueberries in a blender and drink it up bro
Ideally tho, yeah a big hearty shake like that would be so much better. also brain was dead so didn't think, just remembered the macros of Maccas cheeseburgers were okay
@jackyboy12 remember to bring the shake with you but if it's not possible go with protein bars have a few boxes in the car
Wednesday: active rest day
76.4kg
3400 calories
did a spin class and some yoga.
worked night shift. appetite was very poor. going to reduce calories a bit as my current Job is less physical.
did not sleep on Wednesday night. finished work Thursday morning and went straight to a class all day.
Not good bros.
Might as well put Thursday in too since I'm writing this on Thursday night and as far as Im concerned its just one big day.
THURSDAY: Skipped gym. got back from class in the afternoon had been awake for 30 hours. decided sleep is more important than a workout. will rest and go gym friday morning.
probably could have one it but idk
Thursday. fucked up my food. 2900 calories. skipped a meal. just didn't make it happen. didn't have breakfast at breakfast time, just got in the car and headed to class. by the time it got to sleep time, I was one meal behind. I predicted this was gonna happen, so I made sure to eat all my highest cal meals.
got about 220g of protein 60g fat 300ish carbs. smashed my greek yogurt before bed to get the protein in. added a scoop of whey to it.
Followed it with a 200 calories of chocolate to get my cals up.
This is a tough week.
76.4kg
3400 calories
did a spin class and some yoga.
worked night shift. appetite was very poor. going to reduce calories a bit as my current Job is less physical.
did not sleep on Wednesday night. finished work Thursday morning and went straight to a class all day.
Not good bros.
Might as well put Thursday in too since I'm writing this on Thursday night and as far as Im concerned its just one big day.
THURSDAY: Skipped gym. got back from class in the afternoon had been awake for 30 hours. decided sleep is more important than a workout. will rest and go gym friday morning.
probably could have one it but idk
Thursday. fucked up my food. 2900 calories. skipped a meal. just didn't make it happen. didn't have breakfast at breakfast time, just got in the car and headed to class. by the time it got to sleep time, I was one meal behind. I predicted this was gonna happen, so I made sure to eat all my highest cal meals.
got about 220g of protein 60g fat 300ish carbs. smashed my greek yogurt before bed to get the protein in. added a scoop of whey to it.
Followed it with a 200 calories of chocolate to get my cals up.
This is a tough week.
Attachments
Ideally I think I'm just gonna try and not drop my dinner on the floor when I take it outta the microwave haha.
the cheeseburgers ended up alright tbh my macros and calories were still on point. im just glad it fit without me having to do too much thinking in my sleep deprived state.
@jackyboy12 you're right but keeping protein bars on hand is also important
Great work
great log and great training
love to see this type of excellent training
