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Thread: 20 week Prep - Road to defending State Title

  1. #154
    Behemoth Guvnor's Avatar
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    6.8.2016

    W - 81.5

    Up a tad, doesn't happen often but still within my bracket and looking still at a 0.6 to 0.7kg loss this week on average.

    Trained early - chest & back;

    Bench - 4 x 6+
    Inc DB Press - 3 x 10
    Pull Ups x 30
    Banded Press Up - 2 x 15
    BB Pendlay Rows - 3 x 10
    Seated Close Grip Cable Rows - 2 x 15

    done. Decent workout, I did the pull ups as super sets with Inc DB Press and I did the banded press ups in between rests of the Pendlay rows.

    Macros;

    P - 177g
    C - 231g
    F - 61g

    a bit under targets but I'm allowing room for error today.

    Went out with my wife tonight to usual burger joint. chicken breast on a sourdough roll really with some strongish spices. nothing out with what I'd usually eat. not overly hard to monitor the macro's in a meal so basic. I had some carbs free so I took about 6 of her chips in tomato sauce.


    late afternoon I went back to the gym and did a productive 25 minute walk in heavy clothing. worked up a decent sweat and maintained an appreciable pace too.

    tomorrow is legs, and tomorrow is 6 weeks out.

    I hope to start upping calories around the 1st of September. the show is on 18th of september.

  2. #155
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    7.8.2016

    W - 81.4

    Avg for the week was also 81.4 vs last weeks 82.1 so a 0.7kg drop. Going to be a challenge to drop this week.

    Screen Shot 2016-08-08 at 5.34.46 AM.jpg

    Trained Legs nice and early.

    Hack - 4 x 5+
    Deads - 3 x 8
    DB Lunges - 3 x 10
    Prone Hammy Curl - 3 x 10
    Weighted Crunches - 3 x 30 secs


    Macro's
    P - 165g
    C - 239g
    F - 72g

    35 min walk in the afternoon. I was not active for most of the day as I was studying for my interview and feel like I've learned nothing lol. 8 hours minimum of research and in one ear out the other.

  3. #156
    Behemoth Guvnor's Avatar
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    8.8.2016

    W - 81.4

    Might have found my lowest natural weight before I need to change things.

    I trained session 5 of week 3. This phase seems to be passing by fast.

    Shoulders & Arms;

    A - Military Press - 3 x 8
    B1 - Standing Straight Bar Bicep Curls - 3 x 8
    B2 - Decline DB Skull Crushers - 3 x 10
    C1 - Cable Bicep Drag Curl - 3 x 12
    C2 - Kneeling Straight Bar Tricep Pushdown - 3 x 12
    D - Run the Rack Side Laterals - 2 x 10/10/10/10

    Very late last night I did a 25 minute treadmill walk, 6 kph @ 6 degrees.

    Macro's;
    P - 193g
    C - 223g
    F - 62g

    So I take Tuesday's off training. I've been a bit stressed with this upcoming job interview, putting a lot of pressure on myself. I have this feeling they might grill me so I've studied for 12+ hours in the past 2 days. My wife things I'm bombarding myself with so much info that I may not even need it. I'd rather try be prepared but we'll see if I can even remember half the stuff I read/written.

    Tue - No training
    Wed - Chest/Back
    Thurs or Fri - Legs (maybe Thursday morning)
    Sat - Chest/Back
    Sun - Legs
    Mon - Shoulders/Arms.
    repeat.

    Will also take another video, maybe on Saturday morning.

  4. #157
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    9.8.16

    W - 81.5

    so still around mid 81's. Goal this week is to get an 80.* by Sunday. Will be a challenge.

    No training today. stressful interview out the way. I don't think that helped my stress levels, or hunger but I sustained my diet and didn't binge which i've not done this year or last year anyway.

    I did drop macro's a tad today in order to try kickstart some more weight loss, it might be the case moving forward that I'll lower carbs on my non training days. i did this last year, it made things difficult from a hunger perspective but would have contributed to the overall result.

    Macro's;
    P - 202g (22g over my goal)
    C - 210g (32g under my goal)
    F - 66g (4g under my goal)

    Not much under my usual kcal intake but enough.

    2 walks today.

    1 at the gym midday 6.4kph at a 6 degree incline for 20 mins.

    1 at night for over all 45 mins, 30 mins of actual fast paced walking, and 15 mins farting around a food shop fantasising over what I can eat post comp.

    So really 50 mins of 'cardio' based walking.

    tomorrow I'll train chest & back. unsure where I'll train, feeling quite tired so will sleep until I wake then decide.

    Supps;

    today I took - 3g acetyl l carnitine. 1.5 scoops all in of Amino Ject from Evogen. 1 Quest bar. 1 scoop of Evogen Iso Ject.

  5. #158
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    10.8.2016

    W - 81.3

    Up at 4am, left at 5am, gym at 6am, work for 830am and home for 730pm.

    Long ass day. Really hoping to drop some weight by tomorrow so went all out today.

    Chest & Back;

    Bench 4 x 7
    Pull Ups x 32
    Inc DB Press 3 x 10
    Barbell Rows 3 x 10

    superset;
    Side Laterals 3 x 15
    EZ Bar curls 3 x 12
    cable rope tri pushdowns 3 x 15

    The went for a 30-35 min stroll.

    At 635pm i went for a 20 power walk.

    Feeling a bit flat, legs feel tired so I won't train tomorrow. I got a meeting tomorrow PM so want to be fresh. I'll train Friday AM, the gym is quieter on a Friday.

    Macro's'
    P - 177g
    C - 210g
    F - 51g

    So a 300/350 kcal drop through carbs & fats. Will most likely do the same thing tomorrow.

    Key tomorrow is to sleep or stay in bed till 7am to 730 but I wake up early, like 4am and a long lie is 5am.

    Will see how I go!

    So, no training tomorrow. Lowered kcals, and back into it Fri, Sat, Sun & Mon.

    This 2 day drop in calories is a strategic move and quite experimental on my behalf. As of Friday I'll return to my normal kcals, I just want to get into a larger deficit for a few days to see what comes of it in a short time frame. I don't think it's realistic for me to drop kcals, i'm becoming obsessed with chasing a number, and seeing weight loss weekly.
    Last edited by Guvnor; August 10th, 2016 at 07:49 AM.

  6. #159
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    11.8.2016

    W - 80.9

    Woo yeh, come on. 37 days out and hit an 80.9.

    Last year it took me to 17 days out to get a 80.9.

    Hard day today, really upped the veg for satiety and dropped the white rice.

    Macros;
    P - 202g
    C - 209g
    F - 56g

    Well under my targets again, similar to yesterday. Will see what I weight in the morning. Back to hitting targets tomorrow, really don't want a metabolic slow down.

    No training today. Up early tomorrow for legs. Feeling flat, but hopefully that will change once I get to the gym and get stuck in.

    Got up at 5am this morning. Went for a 30 min fasted walk.

    Was fairly active today. Planning a 30 min walk before bed.



    food intake for today (brief overview)

    Meal 1 - 60 low fat muesli, 1 scoop of Isoject, 60g natty yoghurt, sprinkle of dried pineapple cubes

    Meal 2 - Oh Yeah One bar, 35g of bran + 60g natty yoghurt

    Meal 3 - 130g chicken breast, seasoning/salt, 200g mixed veg - red peppers, brussel sprouts, broccoli

    Meal 4 - Fit Kitchen meal - BBQ turkey, sweet potato, mixed veg. (47g pro, 20g cho, 7g fat) I really really don't think this meal has 47g Pro. I suspect 25g to 30g. I'm fairly versed on macro content visually and I don't class the amount as 47g pro, but I do add 47g to my macro count to be safe.

    Meal 5 - 130g chicken breast, seasoning/salt, 200g mixed veg - red peppers, brussel sprouts, broccoli

    Meal 6 - 130g basmati rice, 100g mixed veg, 100g chicken breast. then a blueberry protein pancake (6g pro, 15g cho, 3g fat)

    will let this settle, put my feet up for 90 mins then go for a power walk. then bed.
    Last edited by Guvnor; August 11th, 2016 at 06:54 AM.

  7. #160
    Iron Addict CMC191's Avatar
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    Quote Originally Posted by Guvnor View Post
    11.8.2016

    W - 80.9

    Woo yeh, come on. 37 days out and hit an 80.9.

    Last year it took me to 17 days out to get a 80.9.

    Hard day today, really upped the veg for satiety and dropped the white rice.

    Macros;
    P - 202g
    C - 209g
    F - 56g

    Well under my targets again, similar to yesterday. Will see what I weight in the morning. Back to hitting targets tomorrow, really don't want a metabolic slow down.

    No training today. Up early tomorrow for legs. Feeling flat, but hopefully that will change once I get to the gym and get stuck in.

    Got up at 5am this morning. Went for a 30 min fasted walk.

    Was fairly active today. Planning a 30 min walk before bed.



    food intake for today (brief overview)

    Meal 1 - 60 low fat muesli, 1 scoop of Isoject, 60g natty yoghurt, sprinkle of dried pineapple cubes

    Meal 2 - Oh Yeah One bar, 35g of bran + 60g natty yoghurt

    Meal 3 - 130g chicken breast, seasoning/salt, 200g mixed veg - red peppers, brussel sprouts, broccoli

    Meal 4 - Fit Kitchen meal - BBQ turkey, sweet potato, mixed veg. (47g pro, 20g cho, 7g fat) I really really don't think this meal has 47g Pro. I suspect 25g to 30g. I'm fairly versed on macro content visually and I don't class the amount as 47g pro, but I do add 47g to my macro count to be safe.

    Meal 5 - 130g chicken breast, seasoning/salt, 200g mixed veg - red peppers, brussel sprouts, broccoli

    Meal 6 - 130g basmati rice, 100g mixed veg, 100g chicken breast. then a blueberry protein pancake (6g pro, 15g cho, 3g fat)

    will let this settle, put my feet up for 90 mins then go for a power walk. then bed.

    I've wondered the same on those fit kitchen frozen dinners.. I highly doubt it as well.

  8. #161
    Behemoth Guvnor's Avatar
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    Quote Originally Posted by CMC191 View Post
    I've wondered the same on those fit kitchen frozen dinners.. I highly doubt it as well.
    Yeh true! I googled Fit Kitchen america and see there are some FK meals there too. I'm referring to ones here in Perth, Australia. They're definitely off on the macros too. I got no idea where they get them from. Based on the actual gram weight of the meal it's not even possible to contain 47g protein etc etc

  9. #162
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    12.8.2016

    W - 81.2

    Happy with this. Could register a tiny drop this week, either way, I'm happy.

    Trained legs early;

    Hack Squat - 4 x 7
    Deads - 4 x 6
    Bulgarian Split Squat - 3 x 10
    Seated Hammy Curl - 3 x 10
    Standing Calf Raise - 3 x 12
    Crunches 3 x 30 secs

    Stretching etc...

    Went for a 30 min walk after training. Quite high pace, but it was fairly cold so didn't stay warmed up.

    At night I did a 25 min walk and wrapped up with extra clothing. Faster pace, and maybe more beneficial.

    Macros;
    P - 173g
    C - 248g
    F - 47g

    Cho up - fat n pro down. 200 kcals under usual.

    I'm not eating protein bars really this prep in an attempt to take in whole foods.

    Up early tomorrow. If my mate wants to come to the gym then it's a 5am start. If not then I'll hopefully be there for 4am.

    Need to do a video tomorrow.

    Now considering a very very slight increase in carbs 4 weeks out.

    2 reasons.

    1. A probably increase in NEAT (non exercise activity thermogenesis) so moving more and burning more energy. extra carbs might end up making me lose a tad more.

    2. increased muscle glycogen. fuel my workouts, but this is wishful thinking, really. I guess the tiny amount more carbs should refuel in theory.

  10. #163
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    13.8.2016

    W - 81.4

    Did get out of bed at 4am.. I put money on it if I was to get out of bed at 530am, then need a pee, I'd weigh 81 or something. So not concerned about the weight, so this is a time thing that led to the recording a 81.4


    Here is my 5 Week out video - pre training video taken at 430am - https://vimeo.com/178698625

    The lighting is scrap. And I'm white as fcuk so didn't help.

    Trained chest & back;

    Bench 4 x 5+ (try improve on last week, I did)
    30 deg Inc DB press 3 x 10 (8 RPE)
    Pull Ups x 32
    Banded Press Ups 2 x 15-20
    Barbell Pendlay Rows 3 x 10
    Seated cable close grip row 2 x 15

    done. good workout overall. similar to last week.


    Macros;
    P - 193g
    C - 218g
    F - 69g

    Had a weird day of eating. Weekend fcuk me up as I don't have a routine like I do when I'm working - today's food went something like this;

    4am - 1 blueberry pancake (15g CHO) & 25g whey

    545am - 25g whey

    7am - 60g low fat muesli. Then had 120g white fish, large mixed veg, 20g brazil nut butter

    920am - 120g white fish, mixed veg.

    12pm - 2 x chicken wraps (homemade, never done this before) 120g chicken, 75g avocado, mass amount of kale, red peppers

    230pm - 50g low fat muesli, blueberries, dried pineapple, 100g chicken breast, mixed veg

    6pm - 125g jasmine rice, 110g chicken breast, mixed veg. I had then to get 50g of carbs from somewhere as I have to hit my macros. I had 50g of oats, calorie free caramel sauce, blueberries.

    I did go 4 hours at times in between meals. not like me to do that. My 1st meal was pathetic but I wanted to get a video early. felt hungry most of the day, but at this stage it's the way it is at times. nobody got lean without feeling hungry. I'm still 20g behind my carb goal but will leave it today at 218g.


    Did a few walks today. Was active for most of it;

    15 min walk immediately after training - 6 kph, 4 deg incline

    from 1030am to 1230pm I was active shopping.

    from 3pm to 630pm I was very active, with an intentional 25 minute power walk in there too.

    Overall, if I'm up and moving, I'm burning energy, so today I think my exertion is higher that normal.

    tomorrow is legs.

  11. #164
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    14.8.2016

    W - 81.1

    Overall weigh this week on average was 81.3 and last week was 81.4, but 2 weeks back it was 82.1 so I'm happy with the progress.

    Screen Shot 2016-08-14 at 6.14.31 PM.jpg

    Trained Legs today at 8am (gym opened then)

    Hack Squat - 4 x 5+

    DB Alternate Lunges - 3 x 8

    BB Stiff Legged Deads - 3 x 10

    Prone Hammy Curl - 3 x 8

    Crunches - 3 x 30 secs
    Renegade Rows - 3 x 30 secs

    done. Not a hard workout but I register a notable increase in avg weight lifted and overall load lifted.


    Macros today;
    P - 192g
    C - 238g
    F - 60g

    I'm going to implement better nutrition timing moving forward to try and drop more. Basics would be bolus feeding protein, which I'm already doing. I'm opting for a larger portion of carbs post training meal (usually 90 mins after lifting) So I'll consume around 1/3 to 1/2 of my carbs then. I'll have some before training too, usually 1 hour pre. Meaning I should have consumed around 2/3 or 3/4 of my carbs by my 1st post workout meal. 2nd post workout meal should contain the remaining portion of carbs. Meaning 2-3 meals for the rest of the day will only contain veg + protein, and the remaining allowance for fats.


    Went for a post training walk for around 30-35 mins. Different route, decent pace with some inclines in there.

    Ended up getting called in to work, didn't mind as I'd rather work in a way. Short shift of 1-4pm. Kept busy when there which is idea.

    Finished my food for today at 6pm. I will go for a walk at around 730pm for 30 mins or so.

    Fingers crossed my effort in the gym today coupled with movement and walks sees me enter the 80.* weights this week.

    Tomorrow I'm training shoulders & arms. i feel I've somewhat 'maxed' out on my lifts for this session. I'll certainly be pumped up to post an improved workout!

  12. #165
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    15.8.2016

    W - 80.9

    Down again into the 80.somethings... Last 2 Monday's I was 81.4 so off to a good start this week.

    Shoulders & Arms;

    Military Press 3 x 8

    Superset;
    Straight Bar Curls 3 x 8
    DB Skull Crushers 3 x 10

    Superset;
    Cable Drag Curl 3 x 12
    Straight Bar Tricep Pushdowns 3 x 12

    Run the Rack Side Laterals 2 x 10/10/10/10

    20 Mins of walking on treadmill - 6.0 kph @ 5 deg incline

    Performance was up a tad, got a few KG's more on the Military press. That was really it, any more load on the other exercises and I'd miss reps. I'm thinking of getting a micro set of weights for plateaus.. 0.25kg & 0.5kg plates etc. Probably pointless but can become handy at times i guess.


    Macros;
    P - 194g
    C - 242g
    F - 64g

    felt hungry today. tried meal 2 with higher carb to coincide with training, meant I ate less carbs as the day went on. Felt the hunger, but managed.

    Walked after work - 20 min power walk one way, then 20 mins back to the car.

    No training tomorrow - might lower carb intake on non training days, I don't want to flatten out or drift too far off my macros. Will see how I feel, might not be any point in suffering when I'm confident I'll be acceptably lean on show day.

  13. #166
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    16.8.2016

    W - 81.3

    yo-yo weight just now. Not bothered, still ahead of last week.

    No training today, but was appreciably active and lowered kcals ever so slightly.

    Macro's;
    P - 188g
    C - 225g
    F - 60g

    marginally lower than normal.

    Did a 40 min walk around 2pm. Was hungry and feeling quite shit today. power walked the first 30-35 mins then cruised back to the car.

    All prepared for tomorrow which might become a very long day. Apparently I need to do more work after work as part of a store restructuring.

    Could be a case of leaving the house at 5am, and getting home at 9pm.

    Could be a long hungry day, but if I time my meals and don't go too full ham with breakfast then I should survive ok.

    I have a new breakfast on the go for now, got 2 meals pre made and it's not all that high in kcals. I usually have oats or muesli but find that just get gobbled up and i'm not satisfied.

    new breakfast will be;

    2 x blueberry 'protein' pancakes - C - 35g, P - 10g, F - 5g
    Kcal free maple sauce
    75g Kiwi Fruit - C - 10g
    20g Blueberries - fcuk all kcals, really.
    3/4 a scoop of Iso Ject - P - 21g

    that is a 350 kcal breakfast. Left me feeling quite full this morning vs my usual start.

    anyway, chest/back tomorrow. and a long day which = more activity.

  14. #167
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    17.8.2016

    W - 81.6

    Again up a bit. not bothered. pretty stressed just now but will be fine in the end. actually looked better this morning, a tiny bit fuller.

    trained early chest/back;

    bench - 3 x 7
    pull ups x 35
    30 deg incline db row - 3 x 10
    BB row - 3 x 10
    ezy bar curls 3 x 12
    side laterals 3 x 15
    cable rope tricep pushdown 3 x 15

    did 6 mins of cardio but the big mouth PT there who is irritating as fcuk was pissing me off, so left and went to a park around the corner and did some interval sprints but then it started raining. got about 6 x 60m sprints in with 60 secs rest.

    my last night work got cancelled so I drive to another gym and did some power walking;

    20 mins, 4.5 deg @ 6.3 kph then a 10 min, 8 deg @ 6.0

    so 30 min power walk incline based.

    apparently by end of day I was a fair bit under on my macros.

    macros
    P - 187g
    C - 230g
    F - 57g

    so lower fats. diet went like this today;

    meal 1 - 75g kiwi fruit, 20g blueberries, kcal free maple sauce, 2 x blueberry 'protein' pancakes + 3/4 scoop of Isoject

    meal 2 - 150g jasmine rice, 110g chicken breast, mixed veg + yellow/green/red peppers

    meal 3 - 50g low fat muesli mixed with 20g blueberries, 20g brazil nut butter with cinnamon, vanilla essence, 1 scoop isoject

    meal 4 - 2 chai pita's (18g carbs each), 120g chicken breast, kale, mix of peppers, 75g avocado as a spread base

    meal 5 - 110g turkey breast, kalletes, 15g brazil nut butter

    so I am a meal down but the volume made me hit my numbers.


    No training tomorrow. have remedial massage at 5pm for 1 hour. aiming to get pecs worked out, calves and probably ITB/TFL.

  15. #168
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    18.8.2016

    W - 81.5

    Now I find myself behind last week! started so well, and not a tad behind. Not concerned at this point.

    Didn't train today, per se..

    Before work I did;

    20 min walk 6.3 kph @ 4.5 deg incline
    10 min Cross Trainer

    then I only did a 9 till 130pm, so at 2pm I went back to the gym and did;

    10 mins high pace on cross trainer
    10 mins 6.0 kph at 6 deg incline

    Not exhausting but needed.

    Lowered calories today so Macros;

    P - 186g
    C - 170g
    F - 71g

    carbs down lots.

    had remedial massage today at 5pm, lots of good work done on legs and upper back.

    Training early tomorrow, Legs. Big session. Bit concerned it'll only be 12 hours after massage but probably over thinking.

    1 month to go today.

    Now I can count down.

    Soon it will be 4 weeks out (Sunday)

    Then it'll soon be September.

    A 20 week prep with 4 weeks to go. Based on how this week is going I think I'll be pushing hard for another 1-2 weeks and then start putting carbs up a tad to eat up to the show.

    I really want a series of days in the 80.* bracket. It's more of a mental thing, but I think I can do it. I've hit 2 x 80.8kg in the past 10 days.

  16. #169
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    19.8.2016

    W - 81.2

    small drop but really just hanging around the 81's now.

    Trained legs early;

    Hack Squat - 3 x 6
    Deads - 4 x 6
    Back Step Lunges - 3 x 10
    Seated Hammy Curl - 3 x 10
    Standing Calf Raises - 3 x 12

    Left gym, drive around the corner and did some HIIT. Nothing major, sprints were at around 60% as I've just trained legs. Used a soccer pitch as a guide, walk a length/sprint back. Was only around 15 mins max. After a workout, it should serve a purpose.


    macros for today;
    P - 189g
    C - 229g
    F - 66g

    Around 150 kcals under my goal. Quite intentional.

    I bought a jawbone move up today. just to track movement properly. I did a walk after work and its a tad longer than most of my walks but it came to around 4000 steps for just that walk. My target (although untracked) is 10000 steps a day. I think I've probably been doing that, but now I can track it with this new Jawbone.

    4 weeks out on Sunday.

    Training chest/back tomorrow.

  17. #170
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    20.8.2016

    W - 81.2

    On par to break even this week, again. Not prepared to change much just now I'm I'm confident of trickling changes happening. Very think skin, feathered triceps, legs are in, glutes and getting there and obliques/abs clear as they were weeks ago.

    trained chest/back today;

    bench 4 x 5+
    30 deg inc db press 3 x 10
    banded press ups 2 x 15/20
    pull ups x 35
    bb pendlay row 3 x 10
    close grip neutral cable row 2 x 15

    done.

    went to a fitness expo, it was crap. Kai Greene is coming to one of my stores on Monday, can't be arsed with it TBH. just want to get this show out of the way and regain my physical and mental energy and go about enjoying my freedom again.

    went back to the gym at 130pm and did movement;

    cross training hard pace 10 mins
    straight onto treadmill for 15 mins 6.5 kph at 5.5 deg incline.

    left, 30g of Reflex WPI then went to a massive shopping centre, parked far away, walked around as much as possible and did some food shopping.

    at 530pm I went for a walk. not too long, with wife and she is pregnant. that was about 3000-3500 steps so only 3km's but enough for me to pass 10'000 steps today.

    macros were different today;

    P - 205g
    C - 228g
    F - 42g

    kcals were 256 under target. Protein was over, bolus fed across several meals. fats were low today to keep kcals down.


    Meal 1 - 50g low fat muesli, 1 blueberry protein pancake, 1 scoop Iso Ject WPI, kcal free caramel dip on pancake. I mix Muesli with a drop of my WPI

    Meal 2 - (post training) 250g jasmine rice, 120g turkey breast, mixed veg

    Meal 3 - 50g Muesli, 120g turkey breast, mixed veg, 20g brazil nut butter

    Meal 4 - 30g Reflex Nutrition WPI (post cardio, pre shopping centre trail)

    Meal 5 - 120g white fish, mixed veg, 20g brazil nut butter

    Meal 6 - 120g white fish, mixed veg, 5g psyllium husk.

    TBH that is a poverty meal day. really lacking variety.

    Mixed veg = usually around 200g. Spinach, broccoli, brussel sprouts, kale, red/yellow/green peppers, i do have avocado but often don't see that as veg but a fat/fibre source.

    tomorrow is legs. big workout, room for improvement.

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