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bro this is impressive you are a beast
APPROVED LOG
yep agree.
Activity has dropped appetite is suffering as a result. I've taken this week to Deload- so I can hit it hard next week. Will probably drop calories to around 3k the rest of the week, considering I am not working physically and Not training as hard.
Next week will maintain lower cals if activity continues to be low.
as appetite is so low right now, and I think if I am burning less, eat less, or else get too fat
FRIDAY: Hit my all body. still training in a deload manner. 20% reduction on weight.
weight: 76.6kg
cals 3127
training: was pretty tired. felt lethargic. had a good sleep tho got like 9.5 hours. but if you didn't sleep the night before, then you're still not gonna be 100% on form. I think taking the deload was smart this week.
diet struggled a lot to eat tbh. appetite was so low.
266g protein, 363 carb. 55g fat.
weight: 76.6kg
cals 3127
training: was pretty tired. felt lethargic. had a good sleep tho got like 9.5 hours. but if you didn't sleep the night before, then you're still not gonna be 100% on form. I think taking the deload was smart this week.
diet struggled a lot to eat tbh. appetite was so low.
266g protein, 363 carb. 55g fat.
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Great consistency
Nice work on meals.....
Still natural, so really not at all getting any benefit from boosting it over 200g. it burns the wallet big time, and I'm also struggling to get the calories in full stop. to hit 300 I'd be getting less meals per kg of meat purchased.
It would be better to hit my surplus consistently on 200g of protein, than it is to aim for 300g but then fail to consistently eat enough calories.
protein is important but at the end of the day a surplus is #1.
so in short idk man I just feel like 250 is already quite a lot. I'm slowly increasing it, I've started to get to 270 regularly.
we'll up it from there.
but when we jump on, then yeah, I'll probably look at increasing it.
SATURDAY: Did my rehab exercises.
training felt really good. still deload training. 20% reduction in weight.
Hit some GVT for bench and Shoulder press. felt good. but was conscious that this is a rest week that I need.
Apetite: horse shit. so low.
weight 77kg.
Calories: 3227
237 protein
328 carb
97 fat
appetite has taken a hit, and so I've given myself a concession on the protein goal to focus on the bigger picture: which is ensuring I actually get the calories in.
No use aiming for big filling protein meals hitting big protein figures, and only eating 2500 cals.
I will up cardio next week, as a little cardio allows me to eat like a fucking horse lol
training felt really good. still deload training. 20% reduction in weight.
Hit some GVT for bench and Shoulder press. felt good. but was conscious that this is a rest week that I need.
Apetite: horse shit. so low.
weight 77kg.
Calories: 3227
237 protein
328 carb
97 fat
appetite has taken a hit, and so I've given myself a concession on the protein goal to focus on the bigger picture: which is ensuring I actually get the calories in.
No use aiming for big filling protein meals hitting big protein figures, and only eating 2500 cals.
I will up cardio next week, as a little cardio allows me to eat like a fucking horse lol
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Sunday: rest day.
Apetite horse shit again.
weight 77.7kg. bit of a salty dinner from the steaks will do that to ya lol.
Cals were 3500. got my protein in during the day, ate clean, then went out for a Malaysian dinner at night. life is good. good to eat out once in a while.
We're bulking, not 5 weeks out from ifbb pro - we can have fun.
anyway, back on intense training tomorrow. looking forward to seeing how I feel with a bit of rest.
Apetite horse shit again.
weight 77.7kg. bit of a salty dinner from the steaks will do that to ya lol.
Cals were 3500. got my protein in during the day, ate clean, then went out for a Malaysian dinner at night. life is good. good to eat out once in a while.
We're bulking, not 5 weeks out from ifbb pro - we can have fun.
anyway, back on intense training tomorrow. looking forward to seeing how I feel with a bit of rest.
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@jackyboy12 im just making sure you're ready to be jacked bro
and yea pushing to 300 slowly is smart I do agreegood looking super posh
if you have issues with protein hit up more liquid protein
you look great in the picture improving
so looking through the pics which one is the malaysian dinner?
I wanted to see it.
@jackyboy12 im just making sure you're ready to be jacked bro
good looking super posh
if you have issues with protein hit up more liquid protein
you look great in the picture improving
so looking through the pics which one is the malaysian dinner?
pic #1 with the bowl of curry next to the mountain of rice and egg.
calorie content: heaps lol
But so yummy
Monday: upper body day.
Back on regular intensity and progressive overloading.
Cals: 3275
Protein 265
Carb 400
Fat 50
Training: feeling stronger but ngl man my bench is taking ages to improve. Couldn’t hit 60kg for 5 reps. Only got it for 4.
Added a rep to machine rows
Lost a rep on shoulder cable raise
Intact, apart from rows, I was a rep short on everything.
Frustrating to spend a week recovering eating mountains of food only to make zero progress one week
Back on regular intensity and progressive overloading.
Cals: 3275
Protein 265
Carb 400
Fat 50
Training: feeling stronger but ngl man my bench is taking ages to improve. Couldn’t hit 60kg for 5 reps. Only got it for 4.
Added a rep to machine rows
Lost a rep on shoulder cable raise
Intact, apart from rows, I was a rep short on everything.
Frustrating to spend a week recovering eating mountains of food only to make zero progress one week
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@jackyboy12 when you said you're not making progress, I think you are
you could be gaining muscle mass but cant lift as much due to glycogen depletion
there are multiple factors
and again I want to stress this for you, high PROTEIN not high carbs = muscle gains, you have 400 grams of carbs but not even 300 grams of protein, should be 300 grams protein and 300 grams of carbs and you'll see more gains imo
would be nice to get a full training share to see where you're at
Do multiple sets of 3
Didn’t even think of that tbh.
Good idea.
doing multiple sets of three could build strength that enables a single set of more repa
Tuesday: leg day.
Trained so good this day. Absolute intense really slow declines huge squeezes.
Weight 78.1
Cals 3200ish
Protein 260
Carbs 364!
Fat69
Jumped on some beef curry for dinner. Rump steak nice. Having a wee break from roo and rice for lunch. Have spiced things up with some roo and bread lol
Keeping cals around 3000-3200 due to lazy work situations.
Training:
Got rid of glute bridge due to no machine at gym and really hate the set up of the barbell situation. Replaced with: single leg leg press
Did 45kg x 7 reps. Might go lower next eeei to focus on better ROM
Added a rep to dual leg leg press 135kg for 17
2 more reps on Bulgarian rdl
2 reps on regular rdl (55kg for 15)
Hammies are burning
Trained so good this day. Absolute intense really slow declines huge squeezes.
Weight 78.1
Cals 3200ish
Protein 260
Carbs 364!
Fat69
Jumped on some beef curry for dinner. Rump steak nice. Having a wee break from roo and rice for lunch. Have spiced things up with some roo and bread lol
Keeping cals around 3000-3200 due to lazy work situations.
Training:
Got rid of glute bridge due to no machine at gym and really hate the set up of the barbell situation. Replaced with: single leg leg press
Did 45kg x 7 reps. Might go lower next eeei to focus on better ROM
Added a rep to dual leg leg press 135kg for 17
2 more reps on Bulgarian rdl
2 reps on regular rdl (55kg for 15)
Hammies are burning
Attachments
Could the glycogen depletion be due to reduced carb intake?
Hear me out: lately I’m on about 300 carb. But typically last year I used to do 500 carb 170 protein 70 fat on about 2800 cals when I was cutting, running 40km a week working construction and training gym.
Mahbe now in the bulk phase I should carb max and go hard like 600+ on carbs?
Lotta big dudes I know go wild high on carbs to build size.
Is it legit or bs?
Am not doing cardio like that atm, but if I did again: for sure it’s going up
see the ABS in your picture good job
if you can tolerate beans and peas they're great carbohydrates
bro lookin good, nice pic update
APPROVED LOG
Wednesday: rest day/all nighter.
Did a course during the day (tryna up skill to get better jobs in the contrsuction game) and then headed straight to a 12 hour night shift.
Rough boys. not much sleep.
Had to space my meals out a little bit to give myself some food during the night shift.
weight 77.5kg
3163 calories
protein 275
carb 352
fat 60
Did a course during the day (tryna up skill to get better jobs in the contrsuction game) and then headed straight to a 12 hour night shift.
Rough boys. not much sleep.
Had to space my meals out a little bit to give myself some food during the night shift.
weight 77.5kg
3163 calories
protein 275
carb 352
fat 60
Nice work
Food looks good
I wouldn't be overly concerned about going down a single rep. It could have been from anything......what you ate, your mood, etc. Just stick with it and keep pushing.
Thursday: all body
Weight 77kg
Feeling rough. Not much sleep.
Managed to get a few meals in before gym.
Had a great session.
Really pushed hard.
Missus made me some lamb souvlaki wraps.
Went out for a Malaysian dinner again lol.
Life is good
Training:
2 reps added to incline shrug
1 rep added to bicep curls
Couldn’t hit the 60kg for 5
Did 60kg by 3, 4, 4
Cable row added a rep
Shoulder press: messed up, did the lower weight, hit failure in 3 sets, final set for 20 reps. Then I realised it. Hit the higher weight for 2 sets of 10,9
Added a rep to leg extension.
Good session despite feeling absolutely rough
Weight 77kg
Feeling rough. Not much sleep.
Managed to get a few meals in before gym.
Had a great session.
Really pushed hard.
Missus made me some lamb souvlaki wraps.
Went out for a Malaysian dinner again lol.
Life is good
Training:
2 reps added to incline shrug
1 rep added to bicep curls
Couldn’t hit the 60kg for 5
Did 60kg by 3, 4, 4
Cable row added a rep
Shoulder press: messed up, did the lower weight, hit failure in 3 sets, final set for 20 reps. Then I realised it. Hit the higher weight for 2 sets of 10,9
Added a rep to leg extension.
Good session despite feeling absolutely rough
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LevButlerov
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@jackyboy12 strong day i see
want to see you really push it hard without malaysian but its ok as long as you keep that high protein
you look amazing in the pics as always
bro I like your cooking style
lots of pan cooked Foods looking delicious
I'm digging your incline shrugs
APPROVED LOG
Friday: rehab day.
Weight 77.5
Cals 3100
Felt so lazy to train today. Got a set in and felt so crap. Ended having a pre workout.
Had the most insane session ever lol.
Training:
Bench: did GVT. Added 3 sets of 10 to my last best effort!!!
Added 4 reps to side laterals
Shoulder press: did gvt: Added 5 sets of 10 to military press!!
1 rep to leg extension
Added 4 reps to barbell squat
Wow guys that’s insane ay.
Protein 250
Carbs 340
Fat 80
Switching my kangaroo to lamb had reduced my daily protein a little. I’ll switch back next week.
Tomorrow epic cheat meal
Weight 77.5
Cals 3100
Felt so lazy to train today. Got a set in and felt so crap. Ended having a pre workout.
Had the most insane session ever lol.
Training:
Bench: did GVT. Added 3 sets of 10 to my last best effort!!!
Added 4 reps to side laterals
Shoulder press: did gvt: Added 5 sets of 10 to military press!!
1 rep to leg extension
Added 4 reps to barbell squat
Wow guys that’s insane ay.
Protein 250
Carbs 340
Fat 80
Switching my kangaroo to lamb had reduced my daily protein a little. I’ll switch back next week.
Tomorrow epic cheat meal
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SATURDAY:
Did arms and abs and 20 mins of cardio for appetite purposes.
woke up late, as transitioning back from nights to days. reduced eating window etc.
had an epic cheat meal.
Full rack of pork ribs.
life is good bros
Cals: 4100
protein 266
330 carb
192 fat lol wow
Did arms and abs and 20 mins of cardio for appetite purposes.
woke up late, as transitioning back from nights to days. reduced eating window etc.
had an epic cheat meal.
Full rack of pork ribs.
life is good bros
Cals: 4100
protein 266
330 carb
192 fat lol wow
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Definitely looking lean
Never eat high carbs and hi fat on same day.
@jackyboy12 200 grams of a fat thats a big cheat meal
but stay pushingyou're looking great in the pic, stay solid just keep the cheat days to 1/week max
@RoidRage69 lol dont hate on his cheat day bro
Facts bro.@jackyboy12 200 grams of a fat thats a big cheat meal
you're looking great in the pic, stay solid just keep the cheat days to 1/week max
@RoidRage69 lol dont hate on his cheat day bro
Was long over due tbh. have pretty much stuck on plan for about 2-3 weeks now. Basically since I started this, maybe a week in, I've kinda been a good boy.
felt like it had been ages since I had a good meal out like that.
life is good
Sunday: Rest day mothers day.
Weird one today. Had social obligations during the day, however, body clock was adapted to nightshift life.
had to flip my sleep schedule on Sunday to prepare for day shift on Monday, so ended up having a very small eating window, and made a few sub optimal food choices due to realising about 4 hours before bedtime that I wasn't gonna hit calories.
hit 3000 cals, 250 protein.
pasta for lunch
chicken stirfry and 3 eggs for dinner
big bowl of low fat greek yogurt, 30g whey, blueberries.
Meat pie at the football, and a donut on the way home.
OH, and diced kangaroo wrap!
Lot of food, in not a lot of time. but, it's working, as MONDAY was a great training day.
Monday: Hit upper body.
Weight: 78.2kg - this is probably water weight. but it's good to see an increase. lately been stuck at 77kg for a week or so. I've plateaud at this weight in previous bulks.
Cals for monday: 2905 or 3250 if I decide at some point after writing this and going to bed to eat the last donut. I'll probably have it. we'll see.
240-250 protein
283 carb, 83 fat
BENCH: 50kg for 6, 60kg for 3, failed to hit the 4th rep - attempted twice, failed twice.
Had a 3rd crack, hit 2 reps full ROM, then pumped out 4 more reps at like fist away from my chest depth - total 6. I'll take that.
added a rep to tricep pull down
added 2 reps to lateral raise. - currently doing 6kg cable raises ( 11, 11, 20) - gonna up this weight!
added 3 reps to machine rows.
Cable one arm rows - no progress, ran out of time - maintained last weeks effort.
Shrugs: jumped up to 27.5kg's did 15,12,10 - last week did 25's for 20,20,21. I feel like the 27.5s were too heavy for me to really focus on the contraction and good form. I might switch to a barbell, and do 52.5kg instead.
Progress is good.
Tossing up the idea of going on a short mini cut. the food is becoming somewhat of a chore to eat, perhaps, do a short sharp cut, lean out. lose maybe 1.5-2kg and then back on it.
No photo of the donuts today bc I know that will rustle a few jimmies. but just imagine a delicious chocolate Krispy Kreme.
Weird one today. Had social obligations during the day, however, body clock was adapted to nightshift life.
had to flip my sleep schedule on Sunday to prepare for day shift on Monday, so ended up having a very small eating window, and made a few sub optimal food choices due to realising about 4 hours before bedtime that I wasn't gonna hit calories.
hit 3000 cals, 250 protein.
pasta for lunch
chicken stirfry and 3 eggs for dinner
big bowl of low fat greek yogurt, 30g whey, blueberries.
Meat pie at the football, and a donut on the way home.
OH, and diced kangaroo wrap!
Lot of food, in not a lot of time. but, it's working, as MONDAY was a great training day.
Monday: Hit upper body.
Weight: 78.2kg - this is probably water weight. but it's good to see an increase. lately been stuck at 77kg for a week or so. I've plateaud at this weight in previous bulks.
Cals for monday: 2905 or 3250 if I decide at some point after writing this and going to bed to eat the last donut. I'll probably have it. we'll see.
240-250 protein
283 carb, 83 fat
BENCH: 50kg for 6, 60kg for 3, failed to hit the 4th rep - attempted twice, failed twice.
Had a 3rd crack, hit 2 reps full ROM, then pumped out 4 more reps at like fist away from my chest depth - total 6. I'll take that.
added a rep to tricep pull down
added 2 reps to lateral raise. - currently doing 6kg cable raises ( 11, 11, 20) - gonna up this weight!
added 3 reps to machine rows.
Cable one arm rows - no progress, ran out of time - maintained last weeks effort.
Shrugs: jumped up to 27.5kg's did 15,12,10 - last week did 25's for 20,20,21. I feel like the 27.5s were too heavy for me to really focus on the contraction and good form. I might switch to a barbell, and do 52.5kg instead.
Progress is good.
Tossing up the idea of going on a short mini cut. the food is becoming somewhat of a chore to eat, perhaps, do a short sharp cut, lean out. lose maybe 1.5-2kg and then back on it.
No photo of the donuts today bc I know that will rustle a few jimmies. but just imagine a delicious chocolate Krispy Kreme.
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Bro you're looking ripped
I like your positive outlook on your log yes life is good
Great update
Good work
Way to keep it consistent
I find day shifts so much better for overall lifestyle.
that it was
agree, but I'll happily accept the double time pay
@jackyboy12 yup im taking that time too good for training
Tuesday: legs
3000cals
Weight 77.4kg
Dropped weight for single leg press dramatically to 18kg. Focusing on rom and feeling the glute. Couldn’t do that last week. Too heavy, too much cheating. What’s the point.
Added a rep to Bulgarian split
Added a rep to regular leg press 135kg for 18
Bulgarian rdl added a rep
Regular rdl added a rep
Didn’t feel as intense as last week or as locked in.
3000cals
Weight 77.4kg
Dropped weight for single leg press dramatically to 18kg. Focusing on rom and feeling the glute. Couldn’t do that last week. Too heavy, too much cheating. What’s the point.
Added a rep to Bulgarian split
Added a rep to regular leg press 135kg for 18
Bulgarian rdl added a rep
Regular rdl added a rep
Didn’t feel as intense as last week or as locked in.
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LevButlerov
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Head Moderator
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Wednesday: rest day.
Did a spin class, some yoga, and got back on the night shift.
thursday: All body training
3000 calories
weight: 76.9kg
260 protein
289 carbs
76 fat
Training:
Bench today, felt food. the 60kg is moving better! it feels like I have more control over the weight, and not like Im about to be crushed lol. strength is coming.
50kg x 7
60 kg x 3, 4, 6 !
Prone shrugs: less than last time, 20kg 18, 16, 18 reps -
one arm bicep curls: Upped weight from 9kg to 10kg - bc getting sick of spending so much time doing 20 rep sets lol. hit 15 reps for this weight
didn't really progress on cable rows
Military press, 27.5kg x 12 reps 3 sets
gained a rep on leg extn
Thinking about abandoning the 'pre cycle' log.
After locking in my diet, training and sleep over the last 2 months I've made some really good gains:
Perhaps the added cost and complexity of introducing drugs into the mix isn't necessary at this stage.
Did a spin class, some yoga, and got back on the night shift.
thursday: All body training
3000 calories
weight: 76.9kg
260 protein
289 carbs
76 fat
Training:
Bench today, felt food. the 60kg is moving better! it feels like I have more control over the weight, and not like Im about to be crushed lol. strength is coming.
50kg x 7
60 kg x 3, 4, 6 !
Prone shrugs: less than last time, 20kg 18, 16, 18 reps -
one arm bicep curls: Upped weight from 9kg to 10kg - bc getting sick of spending so much time doing 20 rep sets lol. hit 15 reps for this weight
didn't really progress on cable rows
Military press, 27.5kg x 12 reps 3 sets
gained a rep on leg extn
Thinking about abandoning the 'pre cycle' log.
After locking in my diet, training and sleep over the last 2 months I've made some really good gains:
Perhaps the added cost and complexity of introducing drugs into the mix isn't necessary at this stage.
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Idk what a kneeling 1 arm pull down is but,
I started doing single leg press to train my glutes.
I was doing hip thrusts, but my new gym aint got the machine, and it was becoming time consuming to set up with a barbell and a box, so I swapped it out.
Anyway, thanks for the constructive reply.
I like how you're doing things that don't involve weight training too to keep yourself healthy that's smart
keep up the good work into the weekend
bro these workouts pretty good you're working up a good sweat
APPROVED LOG
Macros looks good and looks like you’re leaning up
yeah I've dropped food by 500 cals a day. I might have dropped a bit much, but it's made me hungry again which is good
oh we have some dirty food planned for Saturday can't wait
Good job
