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@jackyboy12 well if you want 1 on 1 talk to @stevesmi @dylangemelli @Mobster or @Pigsy he's local to you
but how about we talk your cycle here? post your thoughts I'll follow up too.
Thursday
Weight 76.2kg
Calories 3550 - increased today.
Trained all body today.
20k steps at work. spent 8 hours on a jackhammer lol. so hungry.
Was quite sore at the gym today
Made a minor reduction in carbs, increased protein, mainly by having extra tuna can and a couple more eggs.
Added some more veggies to bulk up my meals.
had a cheeky snickers at work but have replaced my ice cream with greek yogurt and berries - Hopefully this will please the fruit and veggies brigade lol
Have introduced some low rep strength training for my bench press.
I'm on board with the idea of high rep shit for hypertrophy.
BUT, my bench is embarrassingly low. So under advice from my physio, I have started doing twice a week 3 sets of 5.
Today I hit a bench PR of 60kg for 3 lol. I'm chuffed, but It's hard seeing 14 year olds smash that lol, so I will stick with a 'strength' bias approach to my bench press training just until I can comfortably bench a decent amount of weight. those tendons take time to grow stronger lol.
Muscle were quite sore today, aside from the bench, I felt overall performance wasn't so great. I always get good muscle contractions and complete the reps with great ROM and focus on really squeezing the weight. I don't train heavy as you all know, but I surely get good reps.
Cycle idea: planning on doing 500mg of test e for 12 weeks.
Im going to get some blood work done.
I need some pointers on how to maintain fertility while on gear - what's the protocol?
I definitely wanna have kids one day lol
Weight 76.2kg
Calories 3550 - increased today.
Trained all body today.
20k steps at work. spent 8 hours on a jackhammer lol. so hungry.
Was quite sore at the gym today
Made a minor reduction in carbs, increased protein, mainly by having extra tuna can and a couple more eggs.
Added some more veggies to bulk up my meals.
had a cheeky snickers at work but have replaced my ice cream with greek yogurt and berries - Hopefully this will please the fruit and veggies brigade lol
Have introduced some low rep strength training for my bench press.
I'm on board with the idea of high rep shit for hypertrophy.
BUT, my bench is embarrassingly low. So under advice from my physio, I have started doing twice a week 3 sets of 5.
Today I hit a bench PR of 60kg for 3 lol. I'm chuffed, but It's hard seeing 14 year olds smash that lol, so I will stick with a 'strength' bias approach to my bench press training just until I can comfortably bench a decent amount of weight. those tendons take time to grow stronger lol.
Muscle were quite sore today, aside from the bench, I felt overall performance wasn't so great. I always get good muscle contractions and complete the reps with great ROM and focus on really squeezing the weight. I don't train heavy as you all know, but I surely get good reps.
Cycle idea: planning on doing 500mg of test e for 12 weeks.
Im going to get some blood work done.
I need some pointers on how to maintain fertility while on gear - what's the protocol?
I definitely wanna have kids one day lol
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Good update
Berries and Greek yogurt is a much better choice!
Love to see you incorporate yoga
@jackyboy12 500mgs of test is a good cycle lets do it
on gear dont worry about fertility lets do the PCT after to recover that will help
but stay away from the snickers bro lol
switch to protein barsbtw you looking great in the pic THICK nice
fertility will go down on steroids.
cycle them only, don't stay on if you want to keep fertility
bro It only takes one sperm I'm up to 15 kids myself and I've been on steroids years
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haha agree on the snickers. I had ran out of food at work. gonna start preparing bigger meals for next week.@jackyboy12 500mgs of test is a good cycle lets do it
on gear dont worry about fertility lets do the PCT after to recover that will help
but stay away from the snickers bro lol
btw you looking great in the pic THICK nice
FRIDAY ALL BODY DAY.
Another big day at work where my prepared meals left me hungry.
Hit all my prescribed rehab exercises today.
Calories 3636
Weight 76.2kg
Breakfast was oats
Lunch was pasta.
mid morning snack was tuna, eggs, less rice than last time, and some kimchi and pea's.
was a bit hungry after that at lunch time, and facing another 5 hours on a jackhammer I grabbed a chocolate bar - but I think when you do 20,000 steps and hard labour all day you can probably handle the occasional junk. Next week I'm preparing bigger meals.
Dinner, ran out of chicken curry - ended up having a wagyu beef burger with eggs and bacon.
yogurt and berries for desert
I have marginally reduced carbs lately, Went from 200g of jasmine rice per meal to 150g, and have added 2 eggs to each meal. Shooting for 200g+ at the moment.
im aware that on gear: it'll probably have to be 250g + right?
Sleep quality this week has been amazing. Last week I had a full week of shit sleep, 6 days in a row of awful sleep. this week Im booking consistent 8.5+ hours a night, and getting up naturally. I feel so good I can almost see through walls and levitate.
Training: Bit sore, did some higher volume shit today.
DB front raises palm up - 3 sets 2kg 13 reps
Cable side laterals: 4.5kg 20 reps - 6kg x 13 reps, 13 reps
Bench press: 40kg x 20, 15, 15
Seated military press: 25kg x10, 10,12
Standing cable rows: 36 kg x 12, 12,11
Leg extn: 36kg x 10,10,11
Barbell squat: 60kg x 10,10,14
Single leg squat decline: 10kg x 10,12,15
Today's focus was purely on rehab. I have a torn labrum in my shoulder, and my knees are a bit fucked from a poorly executed ultra marathon training prep last year. So lighter weight, focusing on ROM and the squeeze, building up stability in shoulders and knees. It is working. and feeling good. I'll never be putting up big numbers on the bench or shoulders - that's okay. I don't care about lifting big, just wanna look like I lift big.
Another big day at work where my prepared meals left me hungry.
Hit all my prescribed rehab exercises today.
Calories 3636
Weight 76.2kg
Breakfast was oats
Lunch was pasta.
mid morning snack was tuna, eggs, less rice than last time, and some kimchi and pea's.
was a bit hungry after that at lunch time, and facing another 5 hours on a jackhammer I grabbed a chocolate bar - but I think when you do 20,000 steps and hard labour all day you can probably handle the occasional junk. Next week I'm preparing bigger meals.
Dinner, ran out of chicken curry - ended up having a wagyu beef burger with eggs and bacon.
yogurt and berries for desert
I have marginally reduced carbs lately, Went from 200g of jasmine rice per meal to 150g, and have added 2 eggs to each meal. Shooting for 200g+ at the moment.
im aware that on gear: it'll probably have to be 250g + right?
Sleep quality this week has been amazing. Last week I had a full week of shit sleep, 6 days in a row of awful sleep. this week Im booking consistent 8.5+ hours a night, and getting up naturally. I feel so good I can almost see through walls and levitate.
Training: Bit sore, did some higher volume shit today.
DB front raises palm up - 3 sets 2kg 13 reps
Cable side laterals: 4.5kg 20 reps - 6kg x 13 reps, 13 reps
Bench press: 40kg x 20, 15, 15
Seated military press: 25kg x10, 10,12
Standing cable rows: 36 kg x 12, 12,11
Leg extn: 36kg x 10,10,11
Barbell squat: 60kg x 10,10,14
Single leg squat decline: 10kg x 10,12,15
Today's focus was purely on rehab. I have a torn labrum in my shoulder, and my knees are a bit fucked from a poorly executed ultra marathon training prep last year. So lighter weight, focusing on ROM and the squeeze, building up stability in shoulders and knees. It is working. and feeling good. I'll never be putting up big numbers on the bench or shoulders - that's okay. I don't care about lifting big, just wanna look like I lift big.
Attachments
valid.
But I was hungry, and it was available.
I'm tryna be a dad before 30. Don't wanna be the oldest dad in the playground you know?
@jackyboy12 good sleep is on point
dropping carbs is better you keep them low but up the protein , 250p/200c max but 150 best
btw you look great in the picture NICE arms PUMPED and large
100% you will be a dad we will help you bro
@jackyboy12 Good detailed updates.......
Nice work
not sure if 200carbs is a good idea.
That would mean my fat would be super high, which wouldn't be voluminous enough to keep my belly full. As fats are more calorie dense.
I might also struggle with the step counts and the workouts on low carb.
Aren't carbs good for growth?
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.
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.
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bro I got lots of kids I started Young the key is mainly different women this way you get a variety of children
definitely get your fertility levels checked and post them up on here
being a dad is wonderful. you should do it
APPROVED LOG
Great job so far
Got it tested recently. REALLY HIGH 38 million
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.
what does 'healthier' mean?
had a lady at the fitness expo tell me not to eat red meat because it would be healthier.
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
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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LevButlerov
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@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 bodykeep 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?
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.
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.
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.
That foods looking on point
Good work
Awesome hearing that background and how much work you have put in! Keep it up brother.
@jackyboy12 gains are coming i can see it bro
very nicebut 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
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.
@jackyboy12 gains are coming i can see it bro
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
What amount of protein would you suggest is good per day?
@jackyboy12 you're pretty good already would add around 20-30 grams so 1 shake
I'm sitting at about 220 atm - you reckon 250's good?
@jackyboy12 im 100% 250grams is your level bro and you can get there easy
APPROVED LOG
Love the pics
not an easy workout at all we're proud of you
if you want something sugary try some fruit
love what you're doing I'm so impressed
TUESDAY - LEG DAY
Ended up hitting the gym twice today.
Did legs first thing in the morning
Then after breakfast hit some 30 mins cardio on the spin bike, followed that with some Forearm and shoulder training.
I have dropped my calories to 3200 as I am not working at the moment and therefore less active.
Weight is 77.2kg
Training Tuesday was great, really pushed my legs hard
Hip thrust: 80 kg x 9, 9, 11 - added 20kg to this as I finally found a machine for it.
SPlit squat: 50kg x 6,6,6 this is up 10 kg from last week.
Leg press: 115kg x 10, 135kg x 10, 14 - I will up weight next week
Bulgarian RDL: 12kg x 8,8,10 - ready to increase on this one.
Romanian dead lift BB: 50kg x 10, 55kg x 10, 12 - I might just try and smash 14 reps on this before upping
Deadbugs to failure
Calf raises, 60kg x 10,13, 11
GVT ON the fore arms
Did reverse curls 14kg - got to the 7th set 9 reps in
Wrist curls bb 15kg - got 10 sets done and 20 reps on last set - need to up weight
Lateral raise db: 6kg got to 10 sets for 9 reps
Diet was clean yesterday, s
protein Oats breakfast
beef pasta Pasta lunch
Stirfy chicken and eggs dinner
Snack was 200g kangaroo mince with an egg, peas and Kim chi
Had a maxibon for desert. it's good alternating the yogurt and the ice cream. I'm eating yogurt like 5 days week and occasionally dropping in the other shit - moderation is key. I miss desert tho ngl. I eat for the macros 5 meals a day, I look forward to the one meal a day that's purely just for hedonistic purposes.
Protein is up for Wednesday btw
Ended up hitting the gym twice today.
Did legs first thing in the morning
Then after breakfast hit some 30 mins cardio on the spin bike, followed that with some Forearm and shoulder training.
I have dropped my calories to 3200 as I am not working at the moment and therefore less active.
Weight is 77.2kg
Training Tuesday was great, really pushed my legs hard
Hip thrust: 80 kg x 9, 9, 11 - added 20kg to this as I finally found a machine for it.
SPlit squat: 50kg x 6,6,6 this is up 10 kg from last week.
Leg press: 115kg x 10, 135kg x 10, 14 - I will up weight next week
Bulgarian RDL: 12kg x 8,8,10 - ready to increase on this one.
Romanian dead lift BB: 50kg x 10, 55kg x 10, 12 - I might just try and smash 14 reps on this before upping
Deadbugs to failure
Calf raises, 60kg x 10,13, 11
GVT ON the fore arms
Did reverse curls 14kg - got to the 7th set 9 reps in
Wrist curls bb 15kg - got 10 sets done and 20 reps on last set - need to up weight
Lateral raise db: 6kg got to 10 sets for 9 reps
Diet was clean yesterday, s
protein Oats breakfast
beef pasta Pasta lunch
Stirfy chicken and eggs dinner
Snack was 200g kangaroo mince with an egg, peas and Kim chi
Had a maxibon for desert. it's good alternating the yogurt and the ice cream. I'm eating yogurt like 5 days week and occasionally dropping in the other shit - moderation is key. I miss desert tho ngl. I eat for the macros 5 meals a day, I look forward to the one meal a day that's purely just for hedonistic purposes.
Protein is up for Wednesday btw
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Would kangaroo be most similar to beef?
@jackyboy12 damn the legs are thickening up bro
looking amazingi like the training you doing it right but leg presses dont go up in weight go up in reps
stay high on protein
It's a red meat with macro's like chicken breast.
@jackyboy12 damn the legs are thickening up bro
i like the training you doing it right but leg presses dont go up in weight go up in reps
stay high on protein
at what number of reps would I start thinking about upping the weight?
Keep pushing. You’re doing great
@jackyboy12 think closer sets with 15-20 reps for the pump bro
Does this training approach still apply to me, as a natural, currently?
That's what I want to do the day start working expos.
Nice detailed log updates.........
Keep up the good work bro.......
THURSDAY ALL BODY
back to to work today, cals back to 3400
weight 77.6kg
might cut out the fibre and vegetables. making me feel bloated and gassy.
Now I remember why I cut them out In the first place lol.
Training was good.
Hit bench PR - 60kg for 4 reps - failed on 5. last week I only got 3
incline shrug: 20kg x 20, 18, 17
ONE ARM CB CURL: 9kg x 15, 15,15 - time to up weight
seated cable row: 45kg x 7,8, 12
front raises db 2kg x 13, 13, 16 - this is for shoulder rehab
military press seated: 25kg x 10,10, 15 - feel good. maybe weight increase
leg ext: 36 kg x 10,10, 12 - holding weight here
banded squat with 10kg plate: 8,8,10 - rehab exercise. this one honestly feels like a bs exercise, I don't really feel anything on this.
feeling good, bit bloated but good.
any advice?
back to to work today, cals back to 3400
weight 77.6kg
might cut out the fibre and vegetables. making me feel bloated and gassy.
Now I remember why I cut them out In the first place lol.
Training was good.
Hit bench PR - 60kg for 4 reps - failed on 5. last week I only got 3
incline shrug: 20kg x 20, 18, 17
ONE ARM CB CURL: 9kg x 15, 15,15 - time to up weight
seated cable row: 45kg x 7,8, 12
front raises db 2kg x 13, 13, 16 - this is for shoulder rehab
military press seated: 25kg x 10,10, 15 - feel good. maybe weight increase
leg ext: 36 kg x 10,10, 12 - holding weight here
banded squat with 10kg plate: 8,8,10 - rehab exercise. this one honestly feels like a bs exercise, I don't really feel anything on this.
feeling good, bit bloated but good.
any advice?
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LevButlerov
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@jackyboy12 beautiful meals
stay lean bro
if fiber and vegetables making you feel bloated you're not digesting correctly
if anything I would add more psyllium husk fiber along with probiotics and digestive enzymes
add all 3 and watch your digestion improve
thanks my bro.
Sounds like a lot of work just to be able to digest foods that serve very little purpose.
what's the actual point of fibre?
I certainly have never needed it.
Friday: ended up having a rest day.
Thursday was first day back at work, had a late night. rather than absolutely nuke my body by gym on 5 hours sleep and another day on the tools, I gave myself a rest, did some stretches and decided to move my programmed session to Saturday instead. It's not problem. the '5th' day I've been doing lately was always just a bonus day for weak points - which I can certainly hit anyway tomorrow.
Will end up hitting gym 4 days this week.
weight 76.1kg - 1kg drop!
Calories 3400
Gonna keep protein where it's at for now. 250g is a lot, most I've ever done, starting to feel a little gross lol.
18k steps today
22k yesterday. activity back up.
No longer have access to a microwave at work, have to drive to petrol station. This will result in switching my meals up. my second lunch will happen when I go home, and I'll reincorporate tuna sandwiches so that I can have a quick/easy to eat top up snack in the morning that doesn't require heating and time that I don't get.
life isn't always optimal. adapt. do the best you can
Thursday was first day back at work, had a late night. rather than absolutely nuke my body by gym on 5 hours sleep and another day on the tools, I gave myself a rest, did some stretches and decided to move my programmed session to Saturday instead. It's not problem. the '5th' day I've been doing lately was always just a bonus day for weak points - which I can certainly hit anyway tomorrow.
Will end up hitting gym 4 days this week.
weight 76.1kg - 1kg drop!
Calories 3400
Gonna keep protein where it's at for now. 250g is a lot, most I've ever done, starting to feel a little gross lol.
18k steps today
22k yesterday. activity back up.
No longer have access to a microwave at work, have to drive to petrol station. This will result in switching my meals up. my second lunch will happen when I go home, and I'll reincorporate tuna sandwiches so that I can have a quick/easy to eat top up snack in the morning that doesn't require heating and time that I don't get.
life isn't always optimal. adapt. do the best you can
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LevButlerov
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Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
@jackyboy12 generally it helps bloat and digestion, like psyllium husk
but if you're having issue with it, dont add it
but adding more digestive enzymes and probiotics def a must
@jackyboy12 I see like a candy bar there? i would replace with protein bar and i suggest meal prepping, you can heat up hot at home and bring to work wrapped in towel will stay warm for lunch easy, I had 5 meals like that
