28/04/24:
Sleep:
3hrs 48min
4hrs Nap
Weight:
105.9 kg
Allocated: 2017 (217 P, 150 C, 61 F)
Daily total:
2014 (212 p, 155 C, 59 F)
Meal 1:
(33 P, 38 C, 3 F)
- Bulk Nutrients - WPI
- Green food supplement (Vital Greens)
- Bulk Nutrients - Red Fusion
- Bulk Nutrients - Tri Fibre
- Goldenvale - Australian quick oats
- Orchard & Vine - Mango Pieces
Meal 2:
(49 P, 38 C, 17 F)
- Extra virgin olive oil
- Slow-cooked pulled chicken
- White jasmine rice
- Snow Peas - Steamed
- Tomato Sauce
Meal 3:
(50 P, 42 C, 17 F)
- Extra virgin olive oil
- Slow-cooked pulled chicken
- White jasmine rice
- Zucchini - Air fried
- Tomato Sauce
Meal 4:
(36 P, 17 C, 22 F)
- Extra virgin olive oil
- Garlic Parsley Prawns - Air Fried
- Broccoli - Steamed
- Cauliflower - Steamed
Workout Shake:
(43 P, 20 C, 0 F)
- Bulk nutrients - HCP Collagen Peptides
- Bulk nutrients - Protein Water
- Bulk nutrients - Carb+
Training:
Hammer Strength Incline Bench Press:
3 min rest
- Set 1: 8 x 60 kg
- Set 2: 8 x 60 kg
- Set 3: 8 x 60 kg
Slight Decline Press:
3 min rest
- Set 1: 8 x 60 kg
- Set 2: 8 x 60 kg
- Set 3: 8 x 60 kg
Lat Pull Down:
3 min rest
- Set 1: 12 x 32 kg
- Set 2: 12 x 32 kg
- Set 3: 12 x 32 kg
- Set 4: 12 x 32 kg
Y Raise:
1 min rest
- Set 1: 11 x 10 kg
- Set 2: 11 x 10 kg
- Set 3: 11 x 10 kg
Face Away Cable Curl:
1 min rest
- Set 1: 10 x 10 kg
- Set 2: 10 x 10 kg
- Set 3: 10 x 10 kg
- Set 4: 10 x 10 kg
Tricep Kick Back Cable:
1 min rest
- Set 1: 10 x 3.75 kg
- Set 2: 10 x 3.75 kg
- Set 3: 10 x 3.75 kg
- Set 4: 10 x 3.75 kg
Leg Press:
3 min rest
- Set 1: 8 x 130 kg
- Set 2: 8 x 130 kg
- Set 3: 8 x 130 kg
- Set 4: 8 x 130 kg
Calf Press on Leg Press:
1 min rest
- Set 1: 16 x 65 kg
- Set 2: 16 x 65 kg
- Set 3: 16 x 65 kg
Supplements:
40mg Ostarine; 20mg Cardarine;
Notes:
Came off night shift this morning, got a good nap in before heading to the gym. 24-27/04/24 were my work days this week everything went to plan with the diet except 1 deviation. I had some pizza and garlic bread on the 26/04/24. Was back in the gym today and was feeling very strong. My running days start tomorrow and i will now be doing 45 minutes fasted cardio upon waking, will continue this for the next 4 days. Today was the first day where my macros corrected. Calories have dropped and carbs down to 150 grams. Dinner tonight was something new, garlic and parsley prawns cooked in the air fryer with some steamed veggies was really yummy.
Question:
I am struggling to get my final meal down on night shifts. I sit down to eat my final meal at 0000hrs to 0230hrs and im not hungry, if i force myself to eat it at this time i just end up feeling crook. Would it be ok on my night shifts to pack a shake for this final meal? I feel that having some liquid calories may be easy to get down. Would love to hear everyones opinion, i was trying to stick to 1 shake a day but for night shifts i may have to make this change.
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