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Restarting

That's a big ole breakfast! I find it best to stay consistent with the same foods too.

Looking good bro. Making great progress.
 
gymwrenchwv said:
I'm jealous. I'd love to eat like that. But somehow I turn out looking like Chris Farley
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Dood also cuts at 3800-4000 calories with no cardio.

Crazy.
 
My next concrete set of changes to my diet are my shakes

2x daily 1/2 cup egg whites & protein powder
Cal 183
F 1
C 3
P 37

2x daily 1/4 cup egg whites & protein powder Cal 151
F 1
C 3
P 30

Each shake also 500 ml water

Grand totals of
Cals 668
F4
C12
P208
 
How do they taste? Sounds... Thick.
 
Back In the gym today. Nothing serious at all. Back is only about 50% but being sedentary at home is driving me crazy.

Did some light upper back work. Mostly all band stuff and a couple machines. Didn't wanna risk lugging plates around. Nothing spectacular or even worth taking notes. Bout 40 mins of work.

My pwo mix motivation...
250 ml water
3 scoops creatrona
1 scoop BCAA/SAA
1 scoop ignite
4 uncapped max pump

Now that Px black is done that's gonna be my Supps of choice for the next four weeks. I'll track and log results as best as I can.
 
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Dinner.
6 oz 99% ff chicken

1 oz pesto and organic brown rice pasta

3 oz asparagus. I put a bundle of asparagus and a jar of organic lime chipotle salsa from trader joes in the crock pot. Slow cooked all day. These things are dope!!
 
No gym again today. One more day of peaceful rest for my back. Back to the grind on Monday. Gonna work in the rest of my meal changes today. Should get them all lined out. Also be stepping my lifts up for the next four weeks. Sticking with the 5-5 for the most part. I will be changing to two muscle group super sets per day. Doing each day 2x weekly. See how that propels me. Gonna do my best to keep all my current weight/reps in the new routine. Should be tough. But I like a challenge.
 
pete8407 said:
I like switching up my workouts, it keeps things interesting. Can't wait to see how you like the new split.
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Agreed change is good. Keeps me motivated. Not any drastic changes though. Been doin the 5x5 pattern pretty much since I started logging here and I'm a big fan of just the style and results. So just trying to make it a lil harder. Try it for four weeks Then hopefully I'll be ready to go back to the original and hopefully add some plates.
 
brother, i just checked your before and after (current) pics.

you've done a really great job in a short amount of time. you look like you're putting in the time, and have your diet dialed in.

well done sir...
 
napalm said:
brother, i just checked your before and after (current) pics. you've done a really great job in a short amount of time. you look like you're putting in the time, and have your diet dialed in. well done sir...
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I been bustin hump In the gym and keeping a tight meal plan for sure. Still trucking with that 5x5 idea u tossed my way. I'm ecstatic about progress and the approval means a ton.
 
Speaking of meals dialed in....mmmmm

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3 turkey bacon wrapped chicken sausages
Seasoned and broiled

1 seaweed and organic brown rice cake
Topped with ff chipotle cheese spread

1/2 cup mixed green beans and red skin potatoes.
 
The challenge I was looking for was found this morning. Switched over to the ss style I was mentioning.

Pwo :
1 scoop BCAA/SAA
3 scoop creatrona
4 uncapped max pump
1 scoop ignite
250 ml water

Warm up
ISO shrug
1 x 20 @ 315
1 x 12 @ 315 with 2 sec hold at top

DB squat into ng ohp
3 x 10 @ 35

Work out
Decline bb bench press/standing DB front lateral
4 x 7/7 @ 185/30
1 x 7/7 @ 205/30

Reverse seated ISO bnp/ incline bb bench press
5 x 7/7 @ 165/135

Guillotine bench press/horizontal press
5 x 7/7. @ 135/10

Upright wg bb row/land mine press
5 x 7/7 @ 65/50(plus bar)

Pec deck fly/DB side laterals
5 x 7/7 @ 110/10

12 mins cardio. 60/30 sprint/walk intervals
3% incline @ 8.5/3 mph
 
This is where I'm at

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And this is what I'm hoping to be back at in another 4 weeks

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No pics for four weeks from me. Really knuckling down to get where I want. At the end of the next 4 weeks I'll let the masses be the judge
 

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If you aren't there, you'll be pretty close with your drive.
 
Dinner preview

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The pics never come out in order. But it's chicken wraps I'm making. Took some in progress pics. I'll get the whole meal and macros posted when it's all finished up
 

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Grand totals
Cals 465
F 12.5
C 24
P51

Breakdown
Wraps
Flax seed and oat bran wraps
6 oz 99 ff chicken
1 oz avocado
Ff chipotle cheese spread
Dill mustard. All divided equally on both

Cals 335
F 9.5
C 10
P 45

1/2 cup Brussel sprouts and 1/4 cup black beans
Cals 130
F 3
C 14
P 6
 
Frickin yum. Drooling...
 
Dunno if you're a buffalo chicken fan, but Rickey's makes a 0 calorie wing sauce. It's pretty good too.
 
RegisterJr said:
Dunno if you're a buffalo chicken fan, but Rickey's makes a 0 calorie wing sauce. It's pretty good too.
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Wha?!? No hidden sugars? I don't believe it! Lol...
Just like fat free soy milk , lmao, fat free but it has like 12g of sugar in it..... And sugar turns into?
;)
 
Magdalena said:
Wha?!? No hidden sugars? I don't believe it! Lol...
Just like fat free soy milk , lmao, fat free but it has like 12g of sugar in it..... And sugar turns into?
;)
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It's not too bad:
•World famous sauces from the Rickey's restaurants
•Extra thick and buttery
•Low vinegar, average salt (far less than other brands)
•All natural, no preservatives, no additives

Ingredients: Aged Red Cayenne Peppers, Distilled Vinegar, Soybean Oil, Natural Butter Flavor, Salt and Garlic

I'd be ok with sugars too. I'm not a sugar hater.
 
Like a hit man I killed it in the gym. But forgot my dumb wo log book at the gym. Fml. I'll try and get my routine posted later. No major changes anyway. Bi/tri today. Some core work and 2000m row. Grouchy....
 
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The extra info on the wraps from last night.

6 oz 99% ff chicken. Cooked and chunked. Then added 1/2 pack of taco seasoning. Onion powder. And roasted garlic powder.

Bought a bag of premixed salad from wal mart. Chipotle mix. Trash the extras. Comes with dressing , cheese , and tortilla flakes.

Diced up 1/2 medium onion. 3 medium Serrano peppers. Mixed then divided equally between wraps.

Places 1/2 tbsp of ff chipotle cheese spread , which I'm out of so no pics. 1/2 oz avocado. Then chicken. Topped with onions/peppers then some of the salad mix. Then 1/2 tbsp of the pictured dill mustard.
 

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Had to go back out. Swung by the gym to get my log book. This was my day.
Warm up
Squats. Rear/front/r/f/r 5 x 10 @ 185

Roman chair reverse crunch into oh ext
3 x 12 @ bw + 10 lb med ball

Work out
Weighted dips / pull up ss
5 x 7/5 @ bw + 45/25

Standing fat grip straight bar curl / db oh ext ss
5 x 7/7 @ 105/55

Rope push down/preacher curl ss
5 x 7/5 @ 130/85

Rev preacher curl/ reverse seated incline kb ss 5 x 7/7 @ 45/25

Smith cg bp/standing hammer curl ss
5 x 7/7 @ 155. B(75). C(25)/ 55

Incline band push down/standing band curl ss
2 x failure. Reps not counted

Rev grip straight bar pd/ oh sb ext ss
5 x. 7/7 @ 70/120

3 mins core circuits.
No rest

2000m row
 
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Dinner.

Some left overs from last night freshened up and a couple new things.

Salad. Premixed bag.
1 oz 99% ff chicken
1 hb egg white
1/4 cup black beans
1 tbsp dressing
2 Serrano peppers

Broiled angus steak skewers
Home made sweet potato fries
Brussel sprouts
 

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You're a brussel sprout eating machine.
 
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