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@Allupfromhere stay on that healthy grind bro!
Your macros look good
@Allupfromhere Numbers look good man....keep going........
Legs
30mins incline treadmill before the workout. Only because I know the legs weren’t gonna have cardio left in them at the end.
Leg extensions
Warm up sets
20@20kg
15@35
Working sets
15@45
15@45
14@45#
13@45#
Seated hamstring curls
15@45
15@45
15@45
16@45##
Leg press
10@120
10@160
8@200kg
8@200
Super squat face in
8@120
8@120
8@160
7@160#
Bb Rdl
10@110kg
10@110
8@110##
Went up 20kg from last week here, definitely feeling stronger in the hamstrings now.
30mins incline treadmill before the workout. Only because I know the legs weren’t gonna have cardio left in them at the end.
Leg extensions
Warm up sets
20@20kg
15@35
Working sets
15@45
15@45
14@45#
13@45#
Seated hamstring curls
15@45
15@45
15@45
16@45##
Leg press
10@120
10@160
8@200kg
8@200
Super squat face in
8@120
8@120
8@160
7@160#
Bb Rdl
10@110kg
10@110
8@110##
Went up 20kg from last week here, definitely feeling stronger in the hamstrings now.
Food for the day;
Pretty disappointed today if I’m being honest. Macro targets weren’t hit, though calories were still similar. Late getting home from work then went to the gym and by the time I got back I just went for the meal the Mrs had already made instead of cooking my steak. I was wrecked from work and gym and just wanted to eat and rest. Eyes back on the target tomorrow again.
5 egg omelette and an almond latte first up.
Digestive enzyme, Metamucil (psyllium husk) and a probiotic here too.
Cals 469
Protein 32.4
Carbs 17.1
Fats 29.9
We prepped a new meal for the next few lunches which is higher in carbs but would have still kept me in range for the daily macros. Chicken pesto protein pasta. Also fish oil cap, digestive enzyme, and psyllium.
Cals 661
Protein 60.2
Carbs 43.1
Fats 25.9
Arvo was 160g Yopro protein yoghurt and 35g
walnuts with wpi shake. And a coconut water on the way home
Cals 545
Protein 46.2
Carbs 45.1
Fats 20.6
Dinner is what through my numbers out for the day, instead of steak and veg I grabbed the beef stir fry the Mrs had meal prepped and it kicked my carbs high for the day, lowered my protein and fats. Added 2 of the chicken sausages with this too to try bump the protein and back up but Steak just hits the macro numbers up too well not to have it in the diet.
Fish oil cap, digestive enzyme and psyllium here too.
Cals 419
Protein 43.9
Carbs 40.3
Fats 8.4
Added a double scoop of protein collagen water to get protein at least over 200 for the day.
Total Cals 2232
Protein 212.7
Carbs 145
Fats 85
4lts of water today.
Pretty disappointed today if I’m being honest. Macro targets weren’t hit, though calories were still similar. Late getting home from work then went to the gym and by the time I got back I just went for the meal the Mrs had already made instead of cooking my steak. I was wrecked from work and gym and just wanted to eat and rest. Eyes back on the target tomorrow again.
5 egg omelette and an almond latte first up.
Digestive enzyme, Metamucil (psyllium husk) and a probiotic here too.
Cals 469
Protein 32.4
Carbs 17.1
Fats 29.9
We prepped a new meal for the next few lunches which is higher in carbs but would have still kept me in range for the daily macros. Chicken pesto protein pasta. Also fish oil cap, digestive enzyme, and psyllium.
Cals 661
Protein 60.2
Carbs 43.1
Fats 25.9
Arvo was 160g Yopro protein yoghurt and 35g
walnuts with wpi shake. And a coconut water on the way home
Cals 545
Protein 46.2
Carbs 45.1
Fats 20.6
Dinner is what through my numbers out for the day, instead of steak and veg I grabbed the beef stir fry the Mrs had meal prepped and it kicked my carbs high for the day, lowered my protein and fats. Added 2 of the chicken sausages with this too to try bump the protein and back up but Steak just hits the macro numbers up too well not to have it in the diet.
Fish oil cap, digestive enzyme and psyllium here too.
Cals 419
Protein 43.9
Carbs 40.3
Fats 8.4
Added a double scoop of protein collagen water to get protein at least over 200 for the day.
Total Cals 2232
Protein 212.7
Carbs 145
Fats 85
4lts of water today.
Dont worry about not hitting macros 1 day, some days you get it some you dont, its the name of the game.
lets try again tomorrow
Yeah you’re right bro, no point creating unnecessary stress lol. Thank you brother.Dont worry about not hitting macros 1 day, some days you get it some you dont, its the name of the game.
lets try again tomorrow
Chest
Flat Db bench press
10@20kg
5@30kg
[email protected]
Working sets
7@40kg
6@40
Would have liked more but was my first time pushing this weight with dumbbells, try and push it further next week.
Incline bench press
Acclimation set here to feel the movement
8@60
Then onto the working sets
8@70
5@80# > bumped the weight here but it was too much after moving up on the db press
7@70#
Decline hammer strength
10@80kg
10@90> +10kg
9@90##
Weights up this week here too.
Db pec flys
12@15
12@15> +2 reps
10@15# > +2 reps here also
Side lateral raises (want to hit these twice a week)
10@10/20@5kg
10@10/20@5
I make sure I get all these reps out even if I have to pause to get there
Standing Calf raisers
15@115kg
15@125
15@125
13@125##
9@125##
30 mins max incline treadmill to close it up.
As of Monday I think I will seperate my cardio and weights. Just spending too long in the gym of an afternoon and still have a responsibility to the family. So moving forward will be 1 hour of fasted cardio early am before work and weights in the arvo.
Flat Db bench press
10@20kg
5@30kg
[email protected]
Working sets
7@40kg
6@40
Would have liked more but was my first time pushing this weight with dumbbells, try and push it further next week.
Incline bench press
Acclimation set here to feel the movement
8@60
Then onto the working sets
8@70
5@80# > bumped the weight here but it was too much after moving up on the db press
7@70#
Decline hammer strength
10@80kg
10@90> +10kg
9@90##
Weights up this week here too.
Db pec flys
12@15
12@15> +2 reps
10@15# > +2 reps here also
Side lateral raises (want to hit these twice a week)
10@10/20@5kg
10@10/20@5
I make sure I get all these reps out even if I have to pause to get there
Standing Calf raisers
15@115kg
15@125
15@125
13@125##
9@125##
30 mins max incline treadmill to close it up.
As of Monday I think I will seperate my cardio and weights. Just spending too long in the gym of an afternoon and still have a responsibility to the family. So moving forward will be 1 hour of fasted cardio early am before work and weights in the arvo.
Fasted cardio will do wonders for you brother. Great idea
Yeah I feel it’s the way forward from now haha try to drop as many kgs before I blast. 2025 it’s fucking on lol @Dumptruck
Good idea bro, lean up nicely. Good base to build off is the go! Prime yourself for a big 2025
Food and macros
Total cals for the day 2145
Protein 215
Carbs 119
Fats 95
Two days in a row that isn’t ideal. Meal prepping again tomorrow so targets are going to be a hell of a lot easier with the busy days. Meal prepping is the only sure way for me at the moment, I have definitely felt the hit not having enough ready for this week just passed. Oh well press on tomorrow onwards.
Can’t seem to upload photos now? Can anyone help with this?
Total cals for the day 2145
Protein 215
Carbs 119
Fats 95
Two days in a row that isn’t ideal. Meal prepping again tomorrow so targets are going to be a hell of a lot easier with the busy days. Meal prepping is the only sure way for me at the moment, I have definitely felt the hit not having enough ready for this week just passed. Oh well press on tomorrow onwards.
Can’t seem to upload photos now? Can anyone help with this?
chest day is legit
I like the pec work, but you can split cardio and weights if you have issues with family
Food pics look REALLY good and tasty
Protein over 200 is your goal, drive it to 250 and start meal prepping very good play.
Thanks bro! No issues yet she is supportive but I want to make more time for them myself. Will also allow me to bump up to an hour cardio everydaychest day is legit
Sweet brother relieving to know I’m heading the right direction..Food pics look REALLY good and tasty
Protein over 200 is your goal, drive it to 250 and start meal prepping very good play.
Is there a way for you to shift schedule so you get 1 hour fasted cardio?Thanks bro! No issues yet she is supportive but I want to make more time for them myself. Will also allow me to bump up to an hour cardio everyday
Sweet brother relieving to know I’m heading the right direction..
fat loss benefits through the roof
Is there a way for you to shift schedule so you get 1 hour fasted cardio?
% brother already sorted, as of tomorrow I’ll be doing 1 hr fasted cardio every day and will be moving my weight sessions to the afternoon. Time to put the foot on the pedal!
