LiveToLift
Legend
My god full homo you look good as fark brother! Everytime you tighten up those abs really pop brother. Nice work.
KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Thanks brother!!!! I am hoping to have even more off by my birthday, take a couple B Day pics to mark the moment.
By they way guys on the protein intake I just wanted to mention that so long as not deficient or starving 150 is more than adequate for most guys trying to add muscle and will not be the reason you are not making gains. Caloric intake and nutrient timing can handle most of the needs even 250lb guys.
Most don't realize that their is a constant amino acid pool in the the blood and that as protein is broken down even via catabolism and not just digestion it is recycled back into the amino acid pool. So it is actually hard to not have the aminos needed available. Keeping leucine and glutamine higher helps with protein synthesis so levels don't have to be that high just take care of the aminos that are more anabolic and with calories and carbs growth won't be affected by much at all if any.
LiveToLift
Legend
Can't wait to see them bro. Great info here as well.
Rocket3015
Legend
Looking absolutely GREAT !!!
MrKleen73
Legend
Thanks, hope I get some good progress but only 12 more days and I am not pushing the pace or anything. Just enjoying the ride right now.Can't wait to see them bro. Great info here as well.
Thanks Rocket!!!!
I will be breaking my fast here shortly with about 800-1000 cal balanced meal, will workout out about 90-120 minutes later with a 40g protein / 90g carb intra drink 30%dextrose/ 70%malto, then crush a big high protein, high carb lower fat meal with in an hour of the workout and have another big balanced meal before bed.
These 3 meals get me between 3000-3200 for the day, or 2 meals a day hitting 2500-3000 cals is what I have been doing lately. I just find it to be very convenient!
Whisky
Well-known member
Looking good Kleen - keep smashing it brother. Want to see you back in that condition you got to before (you’ve posted a picture of you at your leanest before)...
BennyMagoo79
Well-known member
Mate you've got me psyched to start tracking my food again. Awesome work!
Rocket3015
Legend
I have found Tracking Does Help !!
MrKleen73
Legend
Thanks it feels good to be pushing more lately too.Looking thick, solid, tight bro
But for real. Can tell you have been back on the wagon .
Thanks and awesome! Tracking can be done easily like mine is 2 meals and periworkout nutrition so very easy to track. When not afraid of fats or sugar it's easy to get my daily needs in like that.
Yeah it does. So does taking regular progress pics. I ordered a $12 tripod attachment for my phone to make progress pics easy. Pop it up on the tripod stand set the timer for 5 seconds and hop in front for the pic.
Segansational
Well-known member
Looking solid and ripped at the same time Kleen!
MrKleen73
Legend
Thanks brother!
hairygrandpa
Legend
I bet in 4-5 weeks you'll be back at sub 10% BF, if you keep doing what you are doing! I wish I had your discipline and metabolism.
Hyde
Legend
hairygrandpa
Legend
Today I had no carbs. It was terrible
Ha! I can relate to that! Today I had no meat, that is also nothing for long term.
booneman77
Legend
how did you survive?!
i could go weeks without carbs but a day without meat might as well be a day in the bowels of hell!
Rocket3015
Legend
Both sound pretty tough to me
MrKleen73
Legend
I sure hope so, but kind of expect things to slow down a little. I am not doing any cardio right now, but then again my daily activity levels have doubled the last two weeks with work so I don't think it is much of an issue. However we are done with the roll out now and that activity level is going to drop so I will probably add some form of cardio back in again. I need to let my foot cool down a bit, all the extra walking and work has got it inflamed again... It was sore last night but all that yard work really pushed it I am sure.
Planning to keep things pretty much lifestyle dieting as long as I can and still make decent progress. Just a nice balance of macros, and nutrients while averaging in a slight deficit. I may need to tighten things up a bit to get below 10% but we will see.
Haha! I have gotten to the point that it really doesn't bother me at all anymore. I love them but other than having enough for solid performance in the gym I don't notice them being gone too much.Today I had no carbs. It was terrible
This on the other hand... LOL Actually depending on what was eaten that day it could be okay, but yeah I would miss my meat more than my carbs for sure!!!
It sounds rough doesn't it...
No doubt!
So I hit up a push session Sunday night at Fitness Connection. Their machines just seem to fit my body better than the stupid Hoist fitness stuff. I do like some of it, the pulling stuff is awesome but the pressing stuff almost always leaves me in a bad position. I went in and did a lot of different types of pressing. My anterior delts were feeling a bit tight so I kept weight down and ended up doing a lot of mind muscle connection work focusing on excellent quality of contraction. My chest and shoulders are still feeling a little bit of soreness from that. Since shoulders had been pushed twice the week before I opted to do less direct shoulder pressing, and push the work on the triceps a bit.
I need to get in a good pull workout, and then an easy leg day, or maybe just add some legs in on my pull session. We shall see how it works out. I need to get to the grocery store today so not sure I will have time to lift but if so I might make it a back and light leg day.
We got our new fence done so we can put the dogs out... My Mountain Ram shouldn't be able to climb out once the last couple boards are filled in. Can you believe even with a 7 foot fence this 125lb dog uses the center 2x4 of the fence to climb up and over the dang fence!!!! First day I let him out unattended, he literally pulls himself up on the 2 inches and braces his feet on the garage wall and the fence and climbs out!!!! So they are coming back on that one side to nail fence slats on our side of the neighbors fence to cover the 2x4 on that side so that the inside of the fence looks better there, and mostly so it is a smooth surface that he can not use to get himself up an over the fence!!!!
Waiting on the final quote for the portion of the wall, and ceiling that got damaged, and then the flooring. Those are the next things to get done. Once that is done I will see how much more I can have them do. Have to try to keep the budget in line, and decide what I can do myself to save money. Might end up buying a paint spray gun and do a lot of the painting myself. May have them paint the living areas and us do the bedrooms too. We shall see but for sure the Den which has 12 foot ceilings will be done by them.
MrKleen73
Legend
Had a marathon of a pulling session yesterday. I went in unsure of what I was going to do but knew I was going to try to go heavier. After reading what Hyde recommended to tyga tyga in his log about heavy chest supported rowing got me motivated to pull heavier instead of sticking to the 10-20 range. My back is not injured so I might as well push it a bit.
PeriWorkout shake = 48 oz - 40p, 110c, 10g BCAA
Bike 5 minutes
Upper Body Specific Warm Up 10-15 minutes
I started by going to a few different Hammer Strength Machines since the whole row was taken when I walked up. Then as they cleared out and I was nice and warm I was able to get on one of the machines I wanted.
HS Isolateral High Row - 180x15, 230x12, 270x10, 320x7, 320x6
HS Isolateral Low Row - 180x15, 230x12, 270x12, 320x8, 320x7 - The second half of the last two sets were done alternating one arm at a time.
HS Isolateral Dorian Rows - 4 sets @ 180 x RPE8, 9, 9 and failure - I also put some nice focus on biceps during the return to get a nice heavy negative for them.
Straight Arm lat Pull Down - 4 sets 70, 50, 50, 30 - RPE 9 all sets - this one was brutal, the weight felt ridiculously heavy. Not sure if it was just my back being fried or if it is the pulley system increasing the weight. Triceps were full after this.
Rear Delt Flies - 70, 70, 50, 50 - RPE 8, 9, 9, 9
Machine Curls - 37.5x15, 15 - was a different machine similar to a preacher curl but your arms are elevated and pointing straight forward not pointing down. Major biceps stretch. Decided to come back to this for pump work as it seemed more appropriate for the exercise.
Strict Alternating DB Curls - 40x15, 50x10, 50x9, 50x7, 50x6 - went to form failure, also found out for sure that my right side is either dealing with stability or nerve impingement resulting in a little weakness and instability. Not sure if structural or nerve related but now I know for sure.
Machine Curls (as above) - 70x RPE 9, 50xRPE9
Preacher Curl machine - 70x15, 95x12, 105x12, 70 x burn out
Stretched in the sauna and went home to eat.
Figured i would get in on some of the food porn action.
Protein Shake - 1.5 cups skim milk, 40g whey isolate, 2 tbsp honey - 62p 1f, 54c
Dinner pictured below = 3 cups Jasmine Rice, 1/2 cup Habanero pepper jack cheese, 2 servings of enchilada chicken stew - Just made up the name, and the recipe. soup contained 3 lbs chicken breast, mixed beans, corn, green beans, diced tomatoes, and a can each of low fat cream of rice and cream of chicken soup with various other seasonings.
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Estimated macros for the meal and shake Protein = 80, Fats = 25, Carbs = 254
Total Periworkout nutrition P = 120, F = 25, C = 364c
Nutrition from earlier in the day Chili and chicken breast, mixed nuts
P=45, F=30, 45c
Daily total = P=165, F = 70, C = 409 = 2926
PeriWorkout shake = 48 oz - 40p, 110c, 10g BCAA
Bike 5 minutes
Upper Body Specific Warm Up 10-15 minutes
I started by going to a few different Hammer Strength Machines since the whole row was taken when I walked up. Then as they cleared out and I was nice and warm I was able to get on one of the machines I wanted.
HS Isolateral High Row - 180x15, 230x12, 270x10, 320x7, 320x6
HS Isolateral Low Row - 180x15, 230x12, 270x12, 320x8, 320x7 - The second half of the last two sets were done alternating one arm at a time.
HS Isolateral Dorian Rows - 4 sets @ 180 x RPE8, 9, 9 and failure - I also put some nice focus on biceps during the return to get a nice heavy negative for them.
Straight Arm lat Pull Down - 4 sets 70, 50, 50, 30 - RPE 9 all sets - this one was brutal, the weight felt ridiculously heavy. Not sure if it was just my back being fried or if it is the pulley system increasing the weight. Triceps were full after this.
Rear Delt Flies - 70, 70, 50, 50 - RPE 8, 9, 9, 9
Machine Curls - 37.5x15, 15 - was a different machine similar to a preacher curl but your arms are elevated and pointing straight forward not pointing down. Major biceps stretch. Decided to come back to this for pump work as it seemed more appropriate for the exercise.
Strict Alternating DB Curls - 40x15, 50x10, 50x9, 50x7, 50x6 - went to form failure, also found out for sure that my right side is either dealing with stability or nerve impingement resulting in a little weakness and instability. Not sure if structural or nerve related but now I know for sure.
Machine Curls (as above) - 70x RPE 9, 50xRPE9
Preacher Curl machine - 70x15, 95x12, 105x12, 70 x burn out
Stretched in the sauna and went home to eat.
Figured i would get in on some of the food porn action.
Protein Shake - 1.5 cups skim milk, 40g whey isolate, 2 tbsp honey - 62p 1f, 54c
Dinner pictured below = 3 cups Jasmine Rice, 1/2 cup Habanero pepper jack cheese, 2 servings of enchilada chicken stew - Just made up the name, and the recipe. soup contained 3 lbs chicken breast, mixed beans, corn, green beans, diced tomatoes, and a can each of low fat cream of rice and cream of chicken soup with various other seasonings.
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Estimated macros for the meal and shake Protein = 80, Fats = 25, Carbs = 254
Total Periworkout nutrition P = 120, F = 25, C = 364c
Nutrition from earlier in the day Chili and chicken breast, mixed nuts
P=45, F=30, 45c
Daily total = P=165, F = 70, C = 409 = 2926
MrKleen73
Legend
tyga tyga Oh yeah, I was looking massive. I popped up a Front Lat Spread Pose and there was almost no space between the bend of my elbows and where my lats end. Just all meat! Veins were off the charts too.
It really was! I was full when done but still wanted to go make another bowl just to taste some more of it. I have to eat things that are really tasty to me after training or I won't be able to get it down like we were discussing in your thread.
muscleupcrohn
Legend
You can never do too much biceps!
MrKleen73
Legend
Hyde
1. Heck yeah we can! I know it is a lot, was just going off of feel, and what I had in the tank. Should be a nice shock since my biceps work is normally minimal like 3-5 work sets a session they are worked.
2. Dinner was awesome!!! Loved it! Will probably have the same thing tonight unless my son makes something else I want.
3. Yes, I stopped the Dermatren December 30th. I literally only ran it to make up ground from when the Windows 10 roll out at work had me out of the gym for a bit and then hopped off once i felt I avoided the diaper. I think I was on it about 2.5, maybe 3 weeks total which is why I was okay with running it at 180, which honestly felt pretty good.
The recent progress was from increasing calories from 1800-2000 a day to 2500-3000 a day mostly via carbs but still staying in a deficit. I am pretty sure I am at least a few lbs heavier than I was in the Jan 1 pics from the challenge just leaner. Far more glycogen to fill up the muscle and tighten things up alongside another 2-3 lbs fat loss made a nice difference.
They are fun, I got out of the practice of working them hard when I frayed the distal biceps tendon connection 2 years ago. This is definitely the most I have done on them since then. I think I need to work a little more on them to get that hairygrandpa kind of fullness to them. My triceps are already damn good so might as well start pushing the biceps again since this didn't hurt. I could feel the tightness where the tendon is shorter though so training it and doing some end range work should loosen that up a bit over time too. I have literally been resorting to pump and moderate weights for them for a while now.
hairygrandpa
Legend
Wait, something happened to me right now! It was an orgasm! HGP's biceps were mentioned!
hairygrandpa
Legend
Talking about biceps. My guess is its mostly genetic -and my focus on the outer head lately, doing smith drag curls.
Hyde
Legend
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MrKleen73
Legend
Glad I could be of assistance but very happy I didn't have to give you a hand!!!Wait, something happened to me right now! It was an orgasm! HGP's biceps were mentioned!
Outer head really makes the peaks pop more for sure. I have nice peaks, I just need more size, and shorter arms. Having a 73.5 inch reach @ 5'8 is a bit ridiculous...
LOL
You know it is funny I would have not even realized that it was 12 sets. Just felt good doing it.
Also surprisingly not a touch of soreness yet. I am normally pretty good about not getting DOMS but expected some from this session. Recovery is pretty good right now.
hairygrandpa
Legend
My reach is very short. We are talking arms, right? 
Didn't notice your long arms in your pics.
Didn't notice your long arms in your pics.
Rocket3015
Legend
That food looks great and I'm starving, it's 4:25 I get of at 5 (if I'm lucky) I need food !!
MrKleen73
Legend
Yeah, I know not the other part. I saw the trail in the sand from when you were walking on the beach!!!!My reach is very short. We are talking arms, right?
Didn't notice your long arms in your pics.
Most people don't notice that because they are far from lanky, but it is a family trait. I can stand up straight and almost touch my knees they are so long. They treat me very well in striking, and sparring. By the time people realize they misjudged their bell is already rung because they thought they were out of range when my fist slams into their face.
Get it!
I just had to settle for a 60g protein shake and 3 oz of mixed nuts... Things quickly got too busy at work and then got stuck on a call. I did have a homemade breakfast taco earlier my cube mate gave me. So going to have to ramp things up this evening to get my cals in.
Rocket3015
Legend
Got home about 5:45 Homemade Spaghetti Squash & Chicken Mexican Casserole.................So GOOD !!!
MrKleen73
Legend
Sounds like it was good!
Yesterdays intake:
1 Breakfast taco w/ egg, refried beans, potatoes, and sausage - Estimated macros Protein 15, Fat 12, Carb 25
Shake - 60g isolate, 2 oz mixed nuts - protein 72, Fat 32, Carb 14
Dinner: 3 cups rice, 4 servings of the soup from yesterday, 3 oz habanero jack cheese - Protein 70, Fats 36, Carbs 240
Pre Bed - 3 cheese sticks - Protein 18, Fat 18, Carb 5
Estimated Totals - Protein 172, Fats 98, Carbs 284 = 2706
Protein for breakfast might be a little lower. I tried to guess based on what it looked like it contained. Was a nice fat taco with lots of egg and meat but could still be lower on protein.
I did not train last night as planned. I will be going in tonight to do some heavy leg ext, and leg curls then try to do a some very light sets of leg press under occlusion, something like 2-3 plates per side as long as it feels okay. Then may finish off with a little more occlusion work on leg ext and curls at the end.
MrKleen73
Legend
I weighed in this weekend and I was wrong, I have not gained a few lbs back.
I am 199 right now, so only a tiny bit heavier than my pics at the New Year. However I am definitely recomping because my upper body is filling out my shirts better everywhere except the waist line. My belt is so loose even on the last hole my pants are sliding down a few inches. So I know I am still leaning out, I am happy with how things are going for the effort I am putting in and the current pace of things.
Got in some leg work this weekend, and then hit up a shoulder an arm day as well.
Leg Day -
Super Set 1, Leg extensions and leg curls - Worked up to a heavy set of 12 then did 3 sets at that weight.
Super Set 2 Adductors and Abductors - worked up to heavy set of 12 and did 3 sets.
Super Set 3 Occluded Leg Extensions and Lying Leg Curls x 4 sets
Rest
Occluded leg press - 2 plates per side x 3 high rep sets - just to get the hips involved in something...
========================================================================================
Shoulders & Arms
Seated Arnold Press - Worked up to 75 in 10 lb increments from 35lbs then did 75 for 3 sets of 10-8
Upper Half Partial Side Raises 20x RPE8.5 x 3 sets
Low End Partial DB Side Swings - 40x30-50 reps x 4 sets with medial & rear delt focus
Triple Set 1, Machine Preacher Curls & Machine Triceps Extensions, Side Raise Machine 4 rounds
Curls - done lighter for blood flow work only. Hitting 20-30 reps @ RPE7-8, Basically a low intensity feeder set.
Triceps Extensions - worked in the 12-15 rep range.
Side Raise Machine - Light weight - 20-30 reps really feeling the burn...
Super Set 2 -
Machine Fly / Reverse Pec Deck - 70 x 4 sets = 15-30 reps per set
Machine Straight Arm Fly with locked elbows, and hard flex in center position for 1-2 seconds - 70x20-30 reps - I was already on there and wanted to get some blood into the pecs so I just turned around and hit them up too.
Sauna Time - Stretched the foot and did ankle exercises as well as doing rotary torso twists while holding a vacuum pose and another core move I call the boxer block. Basically just keeping your fists blocking your face and then crunching to one side so the elbow touches the hip bone, so that the forearm covers and blocks the ribs. I started doing this when i was in MMA and not only did it make core strong and punch resistance, but also completely ingrained that movement pattern to the point of being reflex.
I am 199 right now, so only a tiny bit heavier than my pics at the New Year. However I am definitely recomping because my upper body is filling out my shirts better everywhere except the waist line. My belt is so loose even on the last hole my pants are sliding down a few inches. So I know I am still leaning out, I am happy with how things are going for the effort I am putting in and the current pace of things.
Got in some leg work this weekend, and then hit up a shoulder an arm day as well.
Leg Day -
Super Set 1, Leg extensions and leg curls - Worked up to a heavy set of 12 then did 3 sets at that weight.
Super Set 2 Adductors and Abductors - worked up to heavy set of 12 and did 3 sets.
Super Set 3 Occluded Leg Extensions and Lying Leg Curls x 4 sets
Rest
Occluded leg press - 2 plates per side x 3 high rep sets - just to get the hips involved in something...
========================================================================================
Shoulders & Arms
Seated Arnold Press - Worked up to 75 in 10 lb increments from 35lbs then did 75 for 3 sets of 10-8
Upper Half Partial Side Raises 20x RPE8.5 x 3 sets
Low End Partial DB Side Swings - 40x30-50 reps x 4 sets with medial & rear delt focus
Triple Set 1, Machine Preacher Curls & Machine Triceps Extensions, Side Raise Machine 4 rounds
Curls - done lighter for blood flow work only. Hitting 20-30 reps @ RPE7-8, Basically a low intensity feeder set.
Triceps Extensions - worked in the 12-15 rep range.
Side Raise Machine - Light weight - 20-30 reps really feeling the burn...
Super Set 2 -
Machine Fly / Reverse Pec Deck - 70 x 4 sets = 15-30 reps per set
Machine Straight Arm Fly with locked elbows, and hard flex in center position for 1-2 seconds - 70x20-30 reps - I was already on there and wanted to get some blood into the pecs so I just turned around and hit them up too.
Sauna Time - Stretched the foot and did ankle exercises as well as doing rotary torso twists while holding a vacuum pose and another core move I call the boxer block. Basically just keeping your fists blocking your face and then crunching to one side so the elbow touches the hip bone, so that the forearm covers and blocks the ribs. I started doing this when i was in MMA and not only did it make core strong and punch resistance, but also completely ingrained that movement pattern to the point of being reflex.
Whisky
Well-known member
Nice Kleen, glad to hear your still killing it - expecting you to be in your best ever condition by summer now
MrKleen73
Legend
Dang man, not sure I can get there, or if I even want to try that. Here is probably my best conditioning ever. According to calipers I was sub 4% @ 178.5 here and depleted.
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This was about a month earlier at 5.25% and about 183-185 I think. These were the progress pics they decided to use for the USP Labs Asteroid Stack manual when I was repping for them back in the day.
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Maybe seeing these again will ignite some desire for that kind of dieting...
Attachments
Rocket3015
Legend
Fantastic !!!
hairygrandpa
Legend
You looked stellar!
MrKleen73
Legend
Thank you Gentlemen!
On a side note, I just wanted to mention that elsewhere on the forum is a conversation stating that a person can not have a ripped full and lean look while natty. I was blasted as being argumentative for saying that it wasn't true. However the 2 pics where my skin is kind of red were the day after a medium sized carb up and I am most definitely full and ripped. I was 36 here and hadn't touched gear in 15 years, and even then I had only run 2 cycles, and had nothing left from them due to getting in a major accident the last week of my 2nd cycle and dislocated 4 of my ribs from my spine. Sprained most of my upper back and was out of the gym for almost 2 years by the time I got back to lifting without major pains.
So this is pretty much natty in those pics and I feel like most people on here would just assume I am geared up in those pics because I am full, and very lean.
Now the other pics I am depleted, but the ones where my skin looks red I had a 300g carb up the night before and was basically running an almost keto diet with a 300g carb up twice a week.
My legs are still a bit sore from the last leg workout. Feels nice to have them feeling something around the hip area.
Planning on a chest / back session tonight. Hoping the weather doesn't get too cold so i can enjoy myself in the garage, but will go to the gym if that cold front is here by the time I get home.
I spent all of yesterday with my contractor picking things out for the house. We found a very nice tile for $1.49/Sq ft, and picked out the granite for the counters. Settled on the windows for the living room, finally getting closer!!!! Gonna hurt a bit to finance this chunk of things but it will be nice to be in a house we enjoy living in again!!!!
This is the tile, and the basic look of the mantling around the fireplace we are going for. On either side of the fireplace is a 8x7 sliding glass door, and then an 8x4 window above each of those making the entire wall other than the fireplace Windowed. It is how it was when we moved in and was so beautiful. However the old windows got broken and it was far cheaper to close the wall in at that time than it was to replace the doors. Now with the newer windows it will be far more efficient, and keeps out 90% of the heat transfer as well as sound.
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Studhorse
Legend
Don't let my wife see this. she doesn't need anymore ideas! Does look sweet!
MrKleen73
Legend
Yep, I think most people would just prefer to say it can't be done, then it justifies why they haven't sacrificed to do it. Admitting it can means they have to look at themselves and figure out why they failed where others succeeded.
Thanks, yeah I love it.
You Sir are a handier man than me. I think I could do it but not sure I could do the job I want done. Been settling in this house for a while and just want the main rooms to look perfect which I don't trust myself to do. Plus I am having them do very small grout lines which I would likely not be able to do as well myself.
I thought about LVP so I could lay it myself but with Wraith running around the house full speed quite often I don't know that the LVP would hold up to his nails and whatnot. They recommended Bamboo over LVP for that but even the Bmboo on display was already showing markings so tile seems the way to go. Plus if it ever gets water in the house again a mop and a bucket of bleach water is all that will be needed to clean up or repair the floor.
MrKleen73
Legend
Last night was a Chest & Back night, Heavier back, and light chest. Was pretty much just winging it and trying to get back inside from the cold garage. LOL Yeah I know, it aint cold here compared to the polar vortex areas but still not comfortable since my hands hate the cold now...
Super Set 1 - 9 rounds - 30-45 seconds rest between rounds
Chin Ups - BW+25 x 3 until I could not get 3
Ring Push Ups x 10
Super Set 2 = 3 rounds - 30-45 seconds rest between rounds
Landmine Meadows Rows - 3 plates x RPE9 x2, 3 plates x failure - Did right hand (Weak side) first then matched reps with left
Dips - BW x 20, 20, 20
Super Set 3 = 3 rounds - 30-45 seconds between rounds
Straight Arm Lat Pull Down - 65 x RPE9 x 3 sets
Pec Deck Pump Out - 65x RPE9 x 3 sets
===========================================================================================
Total Food Intake yesterday:
Fast Breaker & meal 2 combined: 3 servings chili meat with rice = 12 oz 93/7 ground beef, 1.5 cups rice, 2 oz cheese, tomato sauce - P66, F24, rice 80, p6, sauce 15c, cheese 12p, 16f, 2c
P 84, F 36, C 97 = 42p, 18f, 48c per meal
Peri Workout Nutrition: 120g carb = 30g dextrose 90g malto, 50g isolate
Post Workout Whole Food Feeding= 3 servings Chili meat & 2 cups Rice = 12oz 93/7 beef, 2 cups rice, tomato sauce p66, f 24 rice 106c, 8p, sauce 15c
Dessert: Kroger No Sugar Added Butter Pecan Ice Cream = 2 servings = P=6, C=36, F=9
72p, 33f, 140c
Estimated Daily totals = 206p, 69f, 357c = 2878 calories
Super Set 1 - 9 rounds - 30-45 seconds rest between rounds
Chin Ups - BW+25 x 3 until I could not get 3
Ring Push Ups x 10
Super Set 2 = 3 rounds - 30-45 seconds rest between rounds
Landmine Meadows Rows - 3 plates x RPE9 x2, 3 plates x failure - Did right hand (Weak side) first then matched reps with left
Dips - BW x 20, 20, 20
Super Set 3 = 3 rounds - 30-45 seconds between rounds
Straight Arm Lat Pull Down - 65 x RPE9 x 3 sets
Pec Deck Pump Out - 65x RPE9 x 3 sets
===========================================================================================
Total Food Intake yesterday:
Fast Breaker & meal 2 combined: 3 servings chili meat with rice = 12 oz 93/7 ground beef, 1.5 cups rice, 2 oz cheese, tomato sauce - P66, F24, rice 80, p6, sauce 15c, cheese 12p, 16f, 2c
P 84, F 36, C 97 = 42p, 18f, 48c per meal
Peri Workout Nutrition: 120g carb = 30g dextrose 90g malto, 50g isolate
Post Workout Whole Food Feeding= 3 servings Chili meat & 2 cups Rice = 12oz 93/7 beef, 2 cups rice, tomato sauce p66, f 24 rice 106c, 8p, sauce 15c
Dessert: Kroger No Sugar Added Butter Pecan Ice Cream = 2 servings = P=6, C=36, F=9
72p, 33f, 140c
Estimated Daily totals = 206p, 69f, 357c = 2878 calories
MrKleen73
Legend
Oh yeah in an effort to continue to provide food porn on occasion I will post up some prep from earlier this week. I picked these up on major discount at Kroger, 2 days until sell by date, 40% off, and prepped these beauties Tuesday night eating one of the big boys that night. I kept one more out and cut the others into smaller steaks and put them in the freezer so they can thaw out at my desk for lunches.
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Rocket3015
Legend
Can't beat a good steak !!
Godstrength
Board Sponsor
Respect bro