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Keep this log coming!
Keep em coming man great job
Bro I know exactly how you feel with the jelly legs!
Hey guys getting this log going again after stepping away for a while. Reason for stepping away was as I had mentioned in the beginning I had been working with a coach and I wanted to see my 12 weeks with him through exactly how he was setting it out for me. I do want to make a point and mention that all the information and advice I had received on here didn’t go unnoticed or un appreciated as I am grateful for it all. I just wanted to stick to a single plan and see it through so I can see its effectiveness to me personally and gain that knowledge moving forward, just wanted to give it a proper chance without a second influence at that stage.
Started at 101.6kg at 33%ish body fat and currently 87.4kg 12 weeks later. Unsure of bf% as I haven’t had a current scan.
Now I’m steering my own ship and using what I have currently learnt and what I will get the opportunity to learn on the forum.
Diet currently at close to 2500cal daily.
Macros 40/40/20 P/C/F
3am wake up
First thing every morning is water, pink Himalayan salt and a squeeze of lemon juice.
3:30am a scoop of pre workout and maltodextrin then hit the gym for a shoulder session.
10mins of incline treadmill to get some heat in the body
Seated reverse peck deck flys
3 warm up sets
15@48
10@52
5@58
Working sets
10@64kg
7@64kg #failure
Single arm Cable lateral raises
15@9kg
12@9kg - 1RIR
12@9#
Db shoulder press
w/u 10@15kg
Acclimation set [email protected]
Still felt easy enough so went 3reps and 20kg and also felt good so went up again
Working sets
11@25kg
9@25kg#
Single cable rear del
[email protected] 3second negative
[email protected]
[email protected]#
Drop set db lateral raises
10-7-5-2.5kg every weight to true failure
4min rest
Repeat
4min rest
Repeat
Shoulders had checked out by this stage lol.
Added some decline sit-ups, 5 sets as many as I could each time.
Left only a shell of what I was walking in but definitely felt accomplished lol.
Food today (still eat very similar day to day for easy structure and macro management);
Breakfast:
40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt.
Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot
Lunch:
Chicken wrap -
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple
Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi
Dinner:
200g carb lite potato
200g extra lean mince
100g broccoli
I’m now pre prepping dinner so I can take to work and eat it earlier on the way home at 5:30 otherwise sometimes I wouldn’t eat until after 7:30.
Day done, bed at 8.
Started at 101.6kg at 33%ish body fat and currently 87.4kg 12 weeks later. Unsure of bf% as I haven’t had a current scan.
Now I’m steering my own ship and using what I have currently learnt and what I will get the opportunity to learn on the forum.
Diet currently at close to 2500cal daily.
Macros 40/40/20 P/C/F
3am wake up
First thing every morning is water, pink Himalayan salt and a squeeze of lemon juice.
3:30am a scoop of pre workout and maltodextrin then hit the gym for a shoulder session.
10mins of incline treadmill to get some heat in the body
Seated reverse peck deck flys
3 warm up sets
15@48
10@52
5@58
Working sets
10@64kg
7@64kg #failure
Single arm Cable lateral raises
15@9kg
12@9kg - 1RIR
12@9#
Db shoulder press
w/u 10@15kg
Acclimation set [email protected]
Still felt easy enough so went 3reps and 20kg and also felt good so went up again
Working sets
11@25kg
9@25kg#
Single cable rear del
[email protected] 3second negative
[email protected]
[email protected]#
Drop set db lateral raises
10-7-5-2.5kg every weight to true failure
4min rest
Repeat
4min rest
Repeat
Shoulders had checked out by this stage lol.
Added some decline sit-ups, 5 sets as many as I could each time.
Left only a shell of what I was walking in but definitely felt accomplished lol.
Food today (still eat very similar day to day for easy structure and macro management);
Breakfast:
40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt.
Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot
Lunch:
Chicken wrap -
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple
Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi
Dinner:
200g carb lite potato
200g extra lean mince
100g broccoli
I’m now pre prepping dinner so I can take to work and eat it earlier on the way home at 5:30 otherwise sometimes I wouldn’t eat until after 7:30.
Day done, bed at 8.
@Allupfromhere happy to have you back with the EVO family man
you doing this meal prep weekly?
how do you feel?
Thanks brother!@Allupfromhere happy to have you back with the EVO family man
Certain meals I will freeze for the whole week and others I’ll prep every 3-4 days the mince and rice pretty average beyond that haha.
Feel good mate, plenty of energy in the gym. Weight is steadily coming down still and am still increasing daily calories slightly each week. If I reach maintenance in the next several weeks I’ll look at training in the evenings and adding fasted cardio in the mornings. Just don’t wanna play all my cards in one hand while the weight is still coming down with the current approach. Hopefully working closer to home then so I can adapt my workouts easier.
Cheers Steve
Sure have bro and I track daily to so I know where I’m at when I swap a meal over.@Allupfromhere would be nice to see the meal prep macros, have you checked? please update us man
Todays food;
Breakfast:
40g rolled oats
Scoop of wpi
Mango 50g
Pineapple 50g
Blueberries 50g
Honey 10g
Yopro yogurt 150g
Total calories 497
Protein 44g
Carbs 56g
Fats 6g
Second meal of the day:
60g (dry weight) jasmine rice
200g extra lean mince - 95% lean 5% fat
1 raw carrot
Total calories 514
Protein 48g
Carbs 56g
Fats 11g
Lunch:
200g chicken breast
Mission lite wrap
Leafy green salads
Onion, cucumber
Low cal aioli 15g
Apple
Total calories 585
Protein 54g
Carbs 73g
Fats 9g
Afternoon snack:
1 scoop wpi
1 can of Sirena tuna lite
Kiwi
Total calories 271
Protein 41g
Carbs 15g
Fats 4g
Dinner:
50g (dry weight) jasmine rice
200g chicken teriyaki stir fry
Total cals 542
Protein 40g
Carbs 73g
Fats 9g
Total daily calories 2422
Protein 227g
Carbs 279g
Fats 39g
Training today - Legs:
10 mins incline treadmill to start
Leg extension:
Warm up sets
20@35kg
15@45
Working sets
15@65kg
11@75# failure
7@75#
Hack squat
10@40kg
8@60
5@60#
Barbell rdl
10@50kg
Acc set 5@75kg
Working sets
10@90
9@90 1 rir
9@90#
Leg press
14@160kg 1rir
10@200#
Lying hamstring curl
12@54kg
10@54 1rir
8@54#
Really do love the early morning workouts, completely sets the tone for the rest of the day. Been doing hard long hours with bullshit travel last couple of months so early gym sessions are helping me not just physically but mentally too. I know I wouldn’t make it if I tried to work out in the evenings at the moment. I’m lucky the Mrs fully supports my effort even though her and the kids don’t see much of me during the week.
I'm glad you're getting in your fruits
maybe get in some more vegetables
maybe get in some more vegetables
