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keep up the good work man we really like what you're doing
Keep em coming
Good looks good
MONDAY
Weight 77kg
Cals: 3400
Breakfast was oats, blue berries, whey
Smoko, was two cans of sardines, 200g rice and Kim chi
Lunch was beef ravioli with lean beef mince, mushrooms and capsicum
Dinner, was Chicken curry, peas, 200g rice
Snacks: 30g chocolate, 155g low fat ice cream, 40g choc cookie roughly 594 calories of junk
Trained upper body. Felt a little bit weak - had a very poor sleep. surprisingly though, felt really good the rest of the day!
Bench press: 50kg x 7 reps - 3 sets
pull ups: 3 x 8 reps
tricep pushdowns: 14kg x 10 reps, 10 reps, 8 reps
cable lateral raise 4.5kg x 20, 6kg x 15, 15.
machine row: 30kg x 8, 8, 12 reps (Improvement of 4 reps!)
Cable one arm row: 32 kg x 12, 12, 15 reps
shrugs: 3 sets, 25kg to failure.
Have noticed that when I go to hard on the choccies of a night time I get very inflamed, hands, joints knees get red and hot.
I love desert, but are now going to do 1 of 2 things
1. reduce the size of it - is there a reasonable number of calories a day I can Devote to junk, and be OK?
2. swap it out for something greek yogurt based.
3. perhaps alternate it. Ice cream one night, yogurt another.
Weight 77kg
Cals: 3400
Breakfast was oats, blue berries, whey
Smoko, was two cans of sardines, 200g rice and Kim chi
Lunch was beef ravioli with lean beef mince, mushrooms and capsicum
Dinner, was Chicken curry, peas, 200g rice
Snacks: 30g chocolate, 155g low fat ice cream, 40g choc cookie roughly 594 calories of junk
Trained upper body. Felt a little bit weak - had a very poor sleep. surprisingly though, felt really good the rest of the day!
Bench press: 50kg x 7 reps - 3 sets
pull ups: 3 x 8 reps
tricep pushdowns: 14kg x 10 reps, 10 reps, 8 reps
cable lateral raise 4.5kg x 20, 6kg x 15, 15.
machine row: 30kg x 8, 8, 12 reps (Improvement of 4 reps!)
Cable one arm row: 32 kg x 12, 12, 15 reps
shrugs: 3 sets, 25kg to failure.
Have noticed that when I go to hard on the choccies of a night time I get very inflamed, hands, joints knees get red and hot.
I love desert, but are now going to do 1 of 2 things
1. reduce the size of it - is there a reasonable number of calories a day I can Devote to junk, and be OK?
2. swap it out for something greek yogurt based.
3. perhaps alternate it. Ice cream one night, yogurt another.
Attachments
Kim chi my bro!
AN old habit from my distance running days was avoiding vegetables. I tend to feel very good on a lower fibre diet
To much fibre, with the activity I was doing, made everything a little too soft
@jackyboy12 clean meals do it right
and drop the ice cream and lower carbs inflammation will go down imo
you still slammed desert brodarn
on the BPC157 did you check umbrella labs or https://researchchemicals.co both approved here i like RCS
you can jump on test sure but how about you clean up the diet bro? lets do it together
Yeah ngl I really like having desert. I eat clean all day and it's good to have something that I eat just for fun. however I am really noticing the inflammation. I get hot joints after eating it. I don't usually get this when cutting, but when bulking, I think the overall quantity of desert might be too big and too much sugar in one go.
No more.
I'll run desert a couple times a week, but I think I'm gonna either, increase the size of my dinner and just a have a little piece of choc after it or swap desert out for some yogurt.
I can't access RCS
But I will look into getting some BPC.
And some of the test.
Great updates
Try to just stick to fruit when you have those late night sweet cravings.
@jackyboy12 desert is fine but the joint issues is serious. Try having desert 1x per week.
RCS issue?
@dylangemelli please check him
how about some training updates bro? @jackyboy12
RCS is working just fine ? its moving fast and smooth
https://researchchemicals.co/product/bpc-157-peptide-vial/
or they just came out with bpc and tb500 blended capsules
https://researchchemicals.co/product/bpc-157-tb-500-peptide-blend-capsules/
What sort of information should I be including regarding training updates.
Ive had some really good workouts this week. however, some of my sessions later in the week have been quite sore and sluggish.
have you cleared your cache out ?
Tuesday was leg day.
Great workout today. really went hard. Weight 76.2kg
Hip thrust: 60kg x 10 reps - 3 sets
Barbell split squat:
40kg x 8
40kg x 8
50kg x 6
Leg press:
115kg x 10
135kg x 10
135 x 13
Bulgarian RDL: 12kg x 8, 8, 9
barbell RDL: 50kg x 10, 55kg x 9, 9
Calf raise: 60kg x 12 - 3 sets
Dead bugs to failure for abs.
Kept food at 3400 calories.
Didn't have ice cream, just had a bigger dinner and meals through the day. Did have 30g of chocolate after dinner.
Meals same as the other days, Oats breakfast, tuna rice kimchi for smoko, beef pasta lunch. Dinner was a wagyu beef burger with egg and bacon.
tracking everything consistently with myfitnessspal.
What's the deal with the insistence on fruit and veg? is there some benefit to having heaps of veggies?
Great workout today. really went hard. Weight 76.2kg
Hip thrust: 60kg x 10 reps - 3 sets
Barbell split squat:
40kg x 8
40kg x 8
50kg x 6
Leg press:
115kg x 10
135kg x 10
135 x 13
Bulgarian RDL: 12kg x 8, 8, 9
barbell RDL: 50kg x 10, 55kg x 9, 9
Calf raise: 60kg x 12 - 3 sets
Dead bugs to failure for abs.
Kept food at 3400 calories.
Didn't have ice cream, just had a bigger dinner and meals through the day. Did have 30g of chocolate after dinner.
Meals same as the other days, Oats breakfast, tuna rice kimchi for smoko, beef pasta lunch. Dinner was a wagyu beef burger with egg and bacon.
tracking everything consistently with myfitnessspal.
What's the deal with the insistence on fruit and veg? is there some benefit to having heaps of veggies?
Attachments
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