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bro keep those abs popping I like that in my men
great job my man we are always impressed with your updates
that was one hell of a leg workout
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Good looking meals
I eat a lot of Kim chi my bro every single day - that's got heaps of probiotics.
it was a rice crispy treat . Protein bars are full of chemicals brah - whatever in them always fucks my guts up
meal prep? bro where do you think the foods coming from? haha I certainly didn't find it on the job site.
But yeah bro I'll try the towel trick, if that actually works you're a legend, cos I've been using 3/4's of my break to get to the petrol station
SATURDAY: 76.1kg hit rehab exercises.
Great session.
Calories 3400
had to switch the diet up a little today.
Had my regular pasta for lunch, and took the yogurt I had for desert and had that at lunch - letting me get 1000ish cals on my single break.
Had a tuna sandwich on the way home, and later in the afternoon had my usual smoko meal of kangaroo and rice. Since I added the tuna sandwich I dropped all the eggs from yesterday. had enough cals left to have a small Ice cream after desert.
Those of you who've been following this for a couple a weeks will remember my diet: It was ice cream every day.
Now It is only once or twice a week and I enjoy it. Nonetheless I'm sure some muppet will read this post and tell me how it's bad and I should replace it with something else lol
session was good but on most lifts - I didn't improve by any metric from last time. except for military press. I added 2.5kg for it and did it for 10, 11 and 12 reps
added a single rep on cable standing row, added a single rep on leg extn
sore and tired after today.
Tomorrow is probably a rest day.
there will be a Sunday cheat meal. looking forward to it tbh
Great session.
Calories 3400
had to switch the diet up a little today.
Had my regular pasta for lunch, and took the yogurt I had for desert and had that at lunch - letting me get 1000ish cals on my single break.
Had a tuna sandwich on the way home, and later in the afternoon had my usual smoko meal of kangaroo and rice. Since I added the tuna sandwich I dropped all the eggs from yesterday. had enough cals left to have a small Ice cream after desert.
Those of you who've been following this for a couple a weeks will remember my diet: It was ice cream every day.
Now It is only once or twice a week and I enjoy it. Nonetheless I'm sure some muppet will read this post and tell me how it's bad and I should replace it with something else lol
session was good but on most lifts - I didn't improve by any metric from last time. except for military press. I added 2.5kg for it and did it for 10, 11 and 12 reps
added a single rep on cable standing row, added a single rep on leg extn
sore and tired after today.
Tomorrow is probably a rest day.
there will be a Sunday cheat meal. looking forward to it tbh
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@jackyboy12 my bad bro I missed that part I thought you had no meal prepI eat a lot of Kim chi my bro every single day - that's got heaps of probiotics.
it was a rice crispy treat . Protein bars are full of chemicals brah - whatever in them always fucks my guts up
meal prep? bro where do you think the foods coming from? haha I certainly didn't find it on the job site.
But yeah bro I'll try the towel trick, if that actually works you're a legend, cos I've been using 3/4's of my break to get to the petrol station
you're hardcore if you do playa well donebut the towel trick I use that all the time, one of them warm towels
protein bars? get the ones with veggie protein should do the trick
thats clean no matter what with some Kangaroo
sweet bro I like thatand ice cream every day was a mistake this is MUCH better haha
yogurt is the best option and you're pushing forwardlike your updates keep them coming big playa
$14 a kilogram makes It a very great option for lean protein. if you season it well it can be pretty good
very interesting food
bro neighbor has kangaroo that hops around ranch. he comes over to trailer and watches tv with me. i don't eat my friends
I’d like to try it
Good lookin good
Awesome job man. Just keep pushing!
Sunday was a rest day.
weight 76.1
Kept calories consistent at 3400 ish
did some 20 mins of cardio in the morning and a 20 min easy yoga mainly just to ease stiffness and stimulate appetite for a full day of eating.
had a dirty cheat meal at night: HSP - google it if you're not an Aussie. hahah heart attack food.
otherwise clean eating day.
eggs bacon bagels
kangaroo mince and rice
beef pasta
proteinshake in the arvo
maxibon with dinner
weight 76.1
Kept calories consistent at 3400 ish
did some 20 mins of cardio in the morning and a 20 min easy yoga mainly just to ease stiffness and stimulate appetite for a full day of eating.
had a dirty cheat meal at night: HSP - google it if you're not an Aussie. hahah heart attack food.
otherwise clean eating day.
eggs bacon bagels
kangaroo mince and rice
beef pasta
proteinshake in the arvo
maxibon with dinner
MONDAY: UPPER
weight 77.1kg
calories 3400 ish
diet clean as. straight back on plan. tuna sandwiches have found their way back in my diet as a great between job site on the road snacks. and will sadly stay until I get back on a job with a lunch room. such is life.
lifts were great today
added a rep to my bench max today: 60kg x 5. yeah nice one
added a rep to tricep one arm pull down cables
added a rep to machine seated rows
added a rep to one arm cable standing row.
added a couple of reps to db shrugs.
nice feels good.
weight 77.1kg
calories 3400 ish
diet clean as. straight back on plan. tuna sandwiches have found their way back in my diet as a great between job site on the road snacks. and will sadly stay until I get back on a job with a lunch room. such is life.
lifts were great today
added a rep to my bench max today: 60kg x 5. yeah nice one
added a rep to tricep one arm pull down cables
added a rep to machine seated rows
added a rep to one arm cable standing row.
added a couple of reps to db shrugs.
nice feels good.
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@jackyboy12 nice meals but dont worry about cheat meals once in a while
hsp never heard of it lol
you're looking good! abs tight and arms bigger
which one of the meals you posted is kangaroo ?
The one with the cactuses in the background!
once a week I like to have one with the missus. keeps me able to follow plan
TUESDAY:LEG DAY
weight: can't remember probably 77.1
CALS 3400
bit tired today. Had An amazing day on Monday - smashed gym smashed work. But now that it has come to Tuesday - exhausted. gym was a bit of a struggle but i got through it -then ended up having a terrible time at work (just absolutely smashed!)
Diet was clean.
swapped out chicken stir fry for a beef dish for dinner.
Added 1 rep to Bulgarian split squat
added 2 reps to leg press
added 2 reps to Bulgarian RDL
added 1 rep to regular bb RDL
Slow gains.
weight: can't remember probably 77.1
CALS 3400
bit tired today. Had An amazing day on Monday - smashed gym smashed work. But now that it has come to Tuesday - exhausted. gym was a bit of a struggle but i got through it -then ended up having a terrible time at work (just absolutely smashed!)
Diet was clean.
swapped out chicken stir fry for a beef dish for dinner.
Added 1 rep to Bulgarian split squat
added 2 reps to leg press
added 2 reps to Bulgarian RDL
added 1 rep to regular bb RDL
Slow gains.
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@jackyboy12 you're looking amazing real tight now bro i see them abs and arms and chest super thick, muscle base is upTUESDAY:LEG DAY
weight: can't remember probably 77.1
CALS 3400
bit tired today. Had An amazing day on Monday - smashed gym smashed work. But now that it has come to Tuesday - exhausted. gym was a bit of a struggle but i got through it -then ended up having a terrible time at work (just absolutely smashed!)
Diet was clean.
swapped out chicken stir fry for a beef dish for dinner.
Added 1 rep to Bulgarian split squat
added 2 reps to leg press
added 2 reps to Bulgarian RDL
added 1 rep to regular bb RDL
Slow gains.
and meal pics PERFECT
chicken stir fry is fine also high protein
stay updated
thanks for putting up the pictures that gives us an idea what you're eating
the food is definitely getting cleaner
bro how about adding in some more red meat
APPROVED LOG
HUNGRY
if I work and train then yeah it goes down like nothing.
if I don't work, it's a struggle and so I usually try and do some cardio to sort of replicate the metabolism of a work day
WEDNESDAY: ACTIVE REST DAY
hit a spin class to keep metabolism alive, and did some stretches.
weight today was: 76.5
Breakfast: oats
lunch pasta
smoko: tuna sandwhich
Smoko 2: kangaroo mince, kimchi and rice
Dinner: beef rendang and rice
misc: had a McDonalds cheese burger because I had to catch a flight in the middle of the night and was so hungry could eat my own ass.
3500 cals
260 protein 378 carb 91 fat
Travelling to my old man's place for the long weekend:
- tracking wil not be possible for the next few days -no scales and not prepping food
- Food choices will not be 100% optimal as I'll be making the best choices I can with what's available to me
I'll try and keep protein as high as I can, aim for at the very minimum 1g/lb (170g)
and try to ensure that I eat at least my 3000 maintenance cals a day.
I'd rather be over than under as I'm bulking
and I'd rather be generous with cals instead of trying to under eat as I'm tryna have a good time with family
lols
hit a spin class to keep metabolism alive, and did some stretches.
weight today was: 76.5
Breakfast: oats
lunch pasta
smoko: tuna sandwhich
Smoko 2: kangaroo mince, kimchi and rice
Dinner: beef rendang and rice
misc: had a McDonalds cheese burger because I had to catch a flight in the middle of the night and was so hungry could eat my own ass.
3500 cals
260 protein 378 carb 91 fat
Travelling to my old man's place for the long weekend:
- tracking wil not be possible for the next few days -no scales and not prepping food
- Food choices will not be 100% optimal as I'll be making the best choices I can with what's available to me
I'll try and keep protein as high as I can, aim for at the very minimum 1g/lb (170g)
and try to ensure that I eat at least my 3000 maintenance cals a day.
I'd rather be over than under as I'm bulking
and I'd rather be generous with cals instead of trying to under eat as I'm tryna have a good time with family
lols
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THURSDAY: All body
First day of trip.
Weight: No idea but at the gym I was 77.1kg after breakfast coffee PWO, water etc
Cals: just a rough guess 3500 - but no idea really how accurate.
3 hours sleep last night as I had my flight at midnight until 3am, did get some before the flight. and 3am we didn't sleep, we had to go to ANZAC day service to remember the troops who fought for our freedom.
Training:
added 3 reps for incline DB shrug
added 2 reps for bicep curls db
BENCH PRESS: Hell yeah bros did my 60kg for 5 reps again. fuck yeah actually getting stronger on this. It was important for me to build up that tendon style strength in bench, cos like I didn't wanna jump on gear, pump hypertrophy training, and get muscularly stronger then go pump big weight on weak tendons that struggled on anything past 50kg and then absolutely blow my shoulders out. true ligament strength is a slow process and can't be sped up with AAS. No use jumping on if I'm naturally not strong on a ligament level - y'all get me?
Cable seated row: different machine at this gym so just did something that felt hard and maintained rep range
added a rep to palm up db raise
added a rep to seated military press barbells
added 2 reps to leg extension
added 2 reps to 10kg band squats - this is just a rehab exercise.
I've. had 2-3 months OFF running now and been doing my rehab exercises diligently and I don't feel any better in my knees. they still feel sore. I think lugging gear at work for 10 hours a day and 15k steps is still flogging the knees. sore always.
Diet: that burrito was super yum but suboptimal. really wanted to try the crispy chicken cali burrito but it was super high fat an only like 40 g of protein, so I added some extra grilled chicken. but really ended up being like 1300 cals and only 50-60g of protein. yum, but meant I had to be more conservative later.
I think I got enough protein that day and definitely surplus cals. it's ok. only a couple days.
purchased some protein powder and tuna to have some cleaner options tomorrow.
First day of trip.
Weight: No idea but at the gym I was 77.1kg after breakfast coffee PWO, water etc
Cals: just a rough guess 3500 - but no idea really how accurate.
3 hours sleep last night as I had my flight at midnight until 3am, did get some before the flight. and 3am we didn't sleep, we had to go to ANZAC day service to remember the troops who fought for our freedom.
Training:
added 3 reps for incline DB shrug
added 2 reps for bicep curls db
BENCH PRESS: Hell yeah bros did my 60kg for 5 reps again. fuck yeah actually getting stronger on this. It was important for me to build up that tendon style strength in bench, cos like I didn't wanna jump on gear, pump hypertrophy training, and get muscularly stronger then go pump big weight on weak tendons that struggled on anything past 50kg and then absolutely blow my shoulders out. true ligament strength is a slow process and can't be sped up with AAS. No use jumping on if I'm naturally not strong on a ligament level - y'all get me?
Cable seated row: different machine at this gym so just did something that felt hard and maintained rep range
added a rep to palm up db raise
added a rep to seated military press barbells
added 2 reps to leg extension
added 2 reps to 10kg band squats - this is just a rehab exercise.
I've. had 2-3 months OFF running now and been doing my rehab exercises diligently and I don't feel any better in my knees. they still feel sore. I think lugging gear at work for 10 hours a day and 15k steps is still flogging the knees. sore always.
Diet: that burrito was super yum but suboptimal. really wanted to try the crispy chicken cali burrito but it was super high fat an only like 40 g of protein, so I added some extra grilled chicken. but really ended up being like 1300 cals and only 50-60g of protein. yum, but meant I had to be more conservative later.
I think I got enough protein that day and definitely surplus cals. it's ok. only a couple days.
purchased some protein powder and tuna to have some cleaner options tomorrow.
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Awesome job man
Great work hereTUESDAY:LEG DAY
weight: can't remember probably 77.1
CALS 3400
bit tired today. Had An amazing day on Monday - smashed gym smashed work. But now that it has come to Tuesday - exhausted. gym was a bit of a struggle but i got through it -then ended up having a terrible time at work (just absolutely smashed!)
Diet was clean.
swapped out chicken stir fry for a beef dish for dinner.
Added 1 rep to Bulgarian split squat
added 2 reps to leg press
added 2 reps to Bulgarian RDL
added 1 rep to regular bb RDL
Slow gains.
Great work
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@jackyboy12 good update and thanks for being honest about mcdonalds bro
next time remove the bread and just eat the meat with lettuce so more protein and less carbslooking good in the pic bro
lets stay steady and update us
where's the anti carb sentiment coming from?@jackyboy12 good update and thanks for being honest about mcdonalds bro
looking good in the pic bro
I think I ate almost 260g of protein that day. bear in mind I'm only 170lbs.
outta the 3500 odd calories a day I eat, I think it's fair to say some of those calories are going to come in the form of carbohydrates.
carbs are what fuel my body and keep my muscles full.
I overhead some dudes at the gym talking about nutrition and how they're doing all this restriction to lose weight. they're cutting out entire food groups just to lose weight. crazy stuff
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@jackyboy12 you know how it is, carb hate happens lol
but if you like your carbs you're good with that bro
and 260grams protein is good but I generally like to see guys 2grams per lb for cycles, so thats what you're getting into right? a full cycle hence I brought up the protein bump
true.@jackyboy12 you know how it is, carb hate happens lol
but if you like your carbs you're good with that bro
and 260grams protein is good but I generally like to see guys 2grams per lb for cycles, so thats what you're getting into right? a full cycle hence I brought up the protein bump
protein intake has to increase big time on cycle. last few years ive done 1g/lb
250g a day has been a big jump for me - coming from 100% whole foods.
when on gear - where does protein need to be?
2g/lb?
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@jackyboy12 I'm actually getting you ready for the cycle now so pushing to 2g/lb bro
if you look around a lot of low protein guys aren't making gains, unless they have good genetics
but even with good genes, the more protein the more muscles, muscles are make of protein basically
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
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
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SATURDAY: 5km park run 17,000 steps
exhausted ran so hard today lol.
Diet was a bit how ya going today.
got to like 3pm and only had 1600 calories. had to smash a burger.
dinner was great. lots of greek meat and salad and pita.
Only ate half the croissant lol. not ideal but I'm in a surplus and on holiday - not exactly 3 weeks out from IFBB pro, so I will enjoy a sweet treat.
calories: no idea - heaps.
protein definitely on target.
Anyway, back on plan tomorrow.
definitely a little watery today.
exhausted ran so hard today lol.
Diet was a bit how ya going today.
got to like 3pm and only had 1600 calories. had to smash a burger.
dinner was great. lots of greek meat and salad and pita.
Only ate half the croissant lol. not ideal but I'm in a surplus and on holiday - not exactly 3 weeks out from IFBB pro, so I will enjoy a sweet treat.
calories: no idea - heaps.
protein definitely on target.
Anyway, back on plan tomorrow.
definitely a little watery today.
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@jackyboy12 your gym pic is a bit far but darn you look MUCH better like you're making progress all the time
you did have good protein but limit your tuna to 2x/week due to heavy metals
i love that super hot food i want the burger and all the sweets bro
come on what are you doing to me im trying to show prep hahahasuper nice cheat day i love it bro keep it up
we gotta have some cheats always
APPROVED LOG
bro I like burgers and fries you should eat the ranch style burger
wow that is a meal for sure you're eating like a king
do some fasting that will help after a meal like that
Sounds like you are at least getting that protein in man. The food does look really good too.
back home from the trip. little watery but that's life. good weekend away.
great to be eating my own foods again tbh. nice to have all the junk and stuff but good to be back
great to be eating my own foods again tbh. nice to have all the junk and stuff but good to be back
How does that siggi’s taste
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.
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
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
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.
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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@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.@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
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
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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
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.
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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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.
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@jackyboy12 you're right but keeping protein bars on hand is also important
Great work
great log and great training
love to see this type of excellent training
