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Approved Log Pre-First Cycle Log

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?
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.
@jackyboy12 gains are coming i can see it bro :) very nice
but the diet would like to see you drop carbs and up the protein
and you can do more fiber
training HOT
and you look amazing GROWTH city bro
 
That's smart that's your logging this so you can figure out what works best for you
 
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.
The only prob I have with this is that it would be hard/expensive and higher effort to get the 3200 ish calories in my stomach on the low carb days.

If I was to keep carbs at 100g a day, and keep fat consistent, I'd have to triple my grocery budget to afford to eat 550g of protein a day.

It probably doesn't have to be as drastic as that tho ay. I could probably just have higher protein and fattier meats on off days and then higher carbs leaner meat on big days.
 
you don't have to force yourself to eat every day
 
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.
Love the pics
 
nice job on the running not bad
 
not an easy workout at all we're proud of you
 
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