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Research Chemical SciencesUGFREAKeudomestic
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Approved Log Pre-First Cycle Log

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
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.
 

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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
 
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
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.
 

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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.
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
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.
@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?
 
@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.

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
 
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.

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.
 

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@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
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.
 
pictures look terrific
 
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
 
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.
Great work
 
Thanks for putting up these photos the food looks solid
 
great log and great training
 
keep pushing into the weekend we're right behind you
 
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