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Approved Log Pre-First Cycle Log

instead of frying your food like that use an air fryer it still tastes just as good and it's much healthier
 
instead of frying your food like that use an air fryer it still tastes just as good and it's much healthier
I didn't fry anything.

I got a take away bro because it was a Saturday and that's what I wanted. I couldn't give a sod if it's healthy. Life is for living, and sometimes I like to enjoy food that is sub optimal.

I'm a pretty clean living guy. I don't drink, smoke take drugs, engage in promiscuity, I don't even sleep past 10 pm.

But occasionally I like to enjoy food purely just for the taste and the experience, and not for the macro/micro content.
 
I wanna give y'all some background on myself.

About 4 years ago I started my fitness journey. I was overweight depressed addicted and lazy.'

I started tracking my foods and calories and maintaining a calorie deficit.

Within a year of doing this I was able to get down to 10% body fat, I had a genuine six pack.

All previous attempts at this had failed in the past.

But over the last four years I've managed to stay in shape. I've gained and lost weight at will. By choice. I have been in control of how my body composition has changed. Because I've stuck to my calorie targets.

Consistency is everything. It's sticking it out week after week for months and years.

What has helped me stay consistent is not having an ALL or nothing approach.

I'm a foodie.

I like food.

I like deserts, cakes, steaks, burgers, curries, wings, pizzas and ice cream.

I like going out to restaurants.

This brings joy to my life.

if My meal plan was 100% clean chicken, rice, veggies and fruits I would have quit a long time ago.

I'd be able to eat 100% clean for a few weeks, but eventually life would win.

I need to incorporate the foods that I like, that I enjoy, there's gotta be space for them in my diet. If I have a calorie goal, then at some point during the day and week I've got to include foods that I eat just for fun, and it's gotta fit within the goal

and I have

and for the last 4 years I've done more than I thought were possible.

if you like to eat chicken and broccoli and rice 6 meals a day 7 days a week 365 days a year and twice on Christmas - that's great for you.

but I firmly believe that I can make the same gains having a modest bowl of desert of a night time and once or twice a week going out for dinner with friends and family.

as long as I hit my calorie goal, macro goals, and eat enough veggies beyond that, I can make room for treat now and again.


Life is about balance.

god bless y'all
 

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I wanna give y'all some background on myself.

About 4 years ago I started my fitness journey. I was overweight depressed addicted and lazy.'

I started tracking my foods and calories and maintaining a calorie deficit.

Within a year of doing this I was able to get down to 10% body fat, I had a genuine six pack.

All previous attempts at this had failed in the past.

But over the last four years I've managed to stay in shape. I've gained and lost weight at will. By choice. I have been in control of how my body composition has changed. Because I've stuck to my calorie targets.

Consistency is everything. It's sticking it out week after week for months and years.

What has helped me stay consistent is not having an ALL or nothing approach.

I'm a foodie.

I like food.

I like deserts, cakes, steaks, burgers, curries, wings, pizzas and ice cream.

I like going out to restaurants.

This brings joy to my life.

if My meal plan was 100% clean chicken, rice, veggies and fruits I would have quit a long time ago.

I'd be able to eat 100% clean for a few weeks, but eventually life would win.

I need to incorporate the foods that I like, that I enjoy, there's gotta be space for them in my diet. If I have a calorie goal, then at some point during the day and week I've got to include foods that I eat just for fun, and it's gotta fit within the goal

and I have

and for the last 4 years I've done more than I thought were possible.

if you like to eat chicken and broccoli and rice 6 meals a day 7 days a week 365 days a year and twice on Christmas - that's great for you.

but I firmly believe that I can make the same gains having a modest bowl of desert of a night time and once or twice a week going out for dinner with friends and family.

as long as I hit my calorie goal, macro goals, and eat enough veggies beyond that, I can make room for treat now and again.


Life is about balance.

god bless y'all
@jackyboy12 you know thats a story many guys on here have bro :) we all have issues we had to go through. I train many clients with serious eating and depression issues but fitness is the right way to get healthy body and mind.
I'm proud to see you change your life bro :) and you look amazing in pics, very lean and strong body

keep sharing with us please
 
SUNDAY REST DAY

did some mild yoga but mostly relaxed.
Church day.

Weight 77.5kg big water retention from junk food lol

Diet Sunday was 3500 calories - probably should have capped it at 3400 due to NO exercise and No work - but I had a social things on.

Diet was good.
Egg bacon bagels for breakfast
beef pasta lunch + 1/3 of a chicken & salad on rye subway sandwich lol
Snack: scoop of whey protein and light milk with half a subway cookie. Drank some electrolytes.
Dinner: malatang hot pot. noodles, beef flaps, eggs, and choy sum. Delicious, spicy.
Desert: a maxibon and a tiny easter egg because moderation is key

Thoughts on dropping calories on Sundays when I don't work or exercise?
 

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MONDAY!

UPPER BODY DAY & 3km interval run.

Weight: 77.2kg

Trained quite well today. used lifting straps for the first time in my life. back exploded today, could do 3 more reps on my machine rows.

Second week of 'strength' training approach on the bench press - failed to achieve last weeks 60kg x 3 reps - failing on the 3rd rep twice.

Pull ups: 10, 9, 9 - 2 rep improvement
one arm tri pull down: 14kg x 10, 10 , 13 (5 rep improvement!) weigh increase next time
Cable lateral raise: 4.5kg x 21 (+1 rep!) 6kg x 13, 17 (+2) - will keep at this weight, as I don't have a way to incrementally increase it yet
machine rows: 30kg x 8, 8, 15! +3 reps
Cable standing row: 36kg x 12, 12 ,12 + 1 rep!
Shrugs db: 25kg x 18, 17, 19 (3, 2, 5 rep improvements) - shout out to the straps for this,. Will keep at it

gains are coming in slowly.

diet is clean today. no treats except for some low sugar jellies and half a bite of a chocolate bar at the cinema this arvo. on plan!

going to reject the advice to drop my carb intake drastically to 200 grams a day. I am bulking on 3400-3600 calories a day. If I am to hit my calorie goal, and reduce my carb intake to 200 grams a day, that would mean an increase in protein to unnecessary levels or an increase in fat - which would reduce the volume of my meals and leave me feeling hungry. I also, perform on carbs, I am very active and do not wish to transition to a fat adapted life style.

Protein is increased to 220-230grams up from 180grams when we started, carbs have been dropped accordingly to around 380-400g. Unless I have a higher fat day.

I think protein is good where it's at for now and my wallet would agree.
 

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You might be bulking, you still have to watch out for the trap many fall into, eating junk more then they should be, simple carbs instead of complex carbs, not doing enough cardio, eventually if u bulk for to long and don't do it strictly you will blow up in a bad way and just become fat, just monitor how you look weekly and how u feel and adjust accordingly.
 
You might be bulking, you still have to watch out for the trap many fall into, eating junk more then they should be, simple carbs instead of complex carbs, not doing enough cardio, eventually if u bulk for to long and don't do it strictly you will blow up in a bad way and just become fat, just monitor how you look weekly and how u feel and adjust accordingly.

Yeah really agree tbh.

Im planning to bulk until September. Ive been at it 2 weeks and Im already a couple of kilos up. now some of that Is water due to
1. starting creatine again
2. getting on the junk this weekend

but also some of it is due to having a tough time finding my surplus.

the issue is due to how varied my activity can be because of my job.

I started on 3200 calories.

On a day where not much is asked of me, that would be a perfect surplus for half a pound 0.25kg a week - but on a busy day, that would put me in a deficit!

so I've upped it to 3400. and some days that were fine, and others it left me very hungry and the scales ended up not moving for a week.

So I upped it to 3500-3600 - and the weight has been coming on. which is great.

on a big day at work that's a mild surplus, but on a day where it's less busy, or perhaps a day where I'm Not working - then that's way too much.

At the moment I've stopped working. things have gone quiet and I'm in between gigs.

I'm going to drop down to 3200-3300 as I am largely just sitting at home now, less active, and so no need. Dont want get fat as fuck


I considered replicating my work life activity by just doing heaps of cardio but I could also just drop the cals.
 
Yeah really agree tbh.

Im planning to bulk until September. Ive been at it 2 weeks and Im already a couple of kilos up. now some of that Is water due to
1. starting creatine again
2. getting on the junk this weekend

but also some of it is due to having a tough time finding my surplus.

the issue is due to how varied my activity can be because of my job.

I started on 3200 calories.

On a day where not much is asked of me, that would be a perfect surplus for half a pound 0.25kg a week - but on a busy day, that would put me in a deficit!

so I've upped it to 3400. and some days that were fine, and others it left me very hungry and the scales ended up not moving for a week.

So I upped it to 3500-3600 - and the weight has been coming on. which is great.

on a big day at work that's a mild surplus, but on a day where it's less busy, or perhaps a day where I'm Not working - then that's way too much.

At the moment I've stopped working. things have gone quiet and I'm in between gigs.

I'm going to drop down to 3200-3300 as I am largely just sitting at home now, less active, and so no need. Dont want get fat as fuck


I considered replicating my work life activity by just doing heaps of cardio but I could also just drop the cals.
I would carb cycle it's the best way, especially if your job has your consistency all over the place i would plan ahead, if you don't need 300+ carbs because you can't workout, drop thr carbs down into 100 or less that day, then on the days you know u need them for training and cardio bump them up, replace low carb days with protein to supplement nutrients into the system for your energy needs that day, you can make this work around you, tracking and logging is key for success on this.
 
SATURDAY ACTIVE DAY OFF: Weight 76,8kg - high salt from yesterday's burger has caused water weight.

Trained ARMS & ABS, SPIN CLASS and a short RUN - Big day of activity!

diet was a fun one today. calories were 3700+

Attended Australian fitness expo so had a few samples of protein bars, yogurts and protein shakes.

Had a cheat meal for dinner. Big day of activity today so I decided to align my cheat meal with the high calorie output. Once or twice a week I like to have a meal of some bullshit/go out with gf for dinner or something like that.

I try to keep the rest of the day on point.

Training:
45 min spin class
3 sets to failure of ab roller
3 sets of chin ups - 9, 7, 8 reps
DB hammer curls - 9kg x 10, 10, 15k
DB pullovers: 17.5kg 10, 10, 15
DB One arm tricep extension: 10kg x 10,9,9 reps
Some forearm wrist curls bb: 20kg to failure twice

Breakfast: bacon and egg bagel and a Rice Krispie treat pre workout
Smoko: rice Krispie treat pre workout 2 cans of tuna 2 eggs rice and Kim chi post spin class
LUNCH: Beef pasta with capsicum and mushrooms
SNACKS: a little bit of about 123123 sample protein bars, a protein yogurt, protein water, greek yogurt with strawberries and blueberries for desert
Dinner: fried chicken thigh cutlet and chips. I will not be hearing out any comments regarding this. It's trash, it's bad for you, but good for the soul - and that's why It's found its way into my diet one day this week lol

training felt good this week.

Going hard on veggies and fruit lately. not sure if I can feel any difference. Definitely bulks up the volume of the meals but feel wise no difference.
Good work
 
I wanna give y'all some background on myself.

About 4 years ago I started my fitness journey. I was overweight depressed addicted and lazy.'

I started tracking my foods and calories and maintaining a calorie deficit.

Within a year of doing this I was able to get down to 10% body fat, I had a genuine six pack.

All previous attempts at this had failed in the past.

But over the last four years I've managed to stay in shape. I've gained and lost weight at will. By choice. I have been in control of how my body composition has changed. Because I've stuck to my calorie targets.

Consistency is everything. It's sticking it out week after week for months and years.

What has helped me stay consistent is not having an ALL or nothing approach.

I'm a foodie.

I like food.

I like deserts, cakes, steaks, burgers, curries, wings, pizzas and ice cream.

I like going out to restaurants.

This brings joy to my life.

if My meal plan was 100% clean chicken, rice, veggies and fruits I would have quit a long time ago.

I'd be able to eat 100% clean for a few weeks, but eventually life would win.

I need to incorporate the foods that I like, that I enjoy, there's gotta be space for them in my diet. If I have a calorie goal, then at some point during the day and week I've got to include foods that I eat just for fun, and it's gotta fit within the goal

and I have

and for the last 4 years I've done more than I thought were possible.

if you like to eat chicken and broccoli and rice 6 meals a day 7 days a week 365 days a year and twice on Christmas - that's great for you.

but I firmly believe that I can make the same gains having a modest bowl of desert of a night time and once or twice a week going out for dinner with friends and family.

as long as I hit my calorie goal, macro goals, and eat enough veggies beyond that, I can make room for treat now and again.


Life is about balance.

god bless y'all
Awesome hearing that background and how much work you have put in! Keep it up brother.
 
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