Amazing work Nice job
2 Likes
Outstanding work here sir, you should be very proud of this.
2 Likes
Meal 1
2 cans chunk light tuna
1 cup cooked rice
1/2 cup black beans
Meal 2
131g whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
4 whole eggs
2 slices split top wheat bread
Meal 4
3/4ths package of kroger pizza dough
3 tbsp pizza sauce
Black olives
Jalapeños
1/2 cup bordens mozzarella cheese
5 plant based pepperoni
Caloric intake- 2277/2400
Water- 128 oz
Protein- 152g
Carbs- 289g
Fat- 48g
4 Likes
Had late overtime today, so have to go home and get to sleep.
Starting weight this week 173.6
Meal 1
2 cans great value chunk light tuna
1/2 cup black beans
Jalapeños
1 cup rice
Snack
3/4 cup whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner
3 lasagna noodles
1/4 cup ragu traditional
1/4 cup Daiya mozzarella
1/4 cup follow your heart Feta crumbles
1/2 cup Gardein beefless crumbles
Caloric intake- 2049/2400
Water intake- 128oz
Protein- 161g
Carbs- 214g
Fat- 55g
3 Likes
Time- 6:15 a.m.
Db bench
4 × 10-12 @ 70 Lbs
Tricep extension
4 × 10-12 @ 65 Lbs
Db flys
4 × 10-12 @ 25 Lbs
Skullcrushers
4 × 10-12 @ 40 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 10-12 @ 50 Lbs
Meal 1
2 cans great value chunk light tuna
Jalapeños
1 cup rice
Snack
3/4 cup whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner
2 gardein fish free golden filet
2 healthy life whole wheat buns
125g mccains crinkle cut fries
1 tbsp mayo
Snack
2 Snack pack fanta flavored jello
Caloric intake- 1972/2400
Water intake- 128oz
Protein- 136g
Carbs- 234g
Fat- 57g
3 Likes
Late to the party, but—Wow, what a difference! That’s a great transformation and definitely:
Keep up the good work, my dude!
1 Like
Time- 6:15 a.m.
Hammer strength pulldown
4 × 10-12 @ 180 Lbs
Preacher curls
4 × 10-12 @ 60 Lbs
Cable rows
4 × 10-12 @ 120 Lbs
Alternating curls
4 × 10-12 @ 20 Lbs
Lat pullthrough
4 × 10-12 @ 50 Lbs
Hammer curls
4 × 10-12 @ 20 Lbs
Meal 1
2 cans great value chunk light tuna
1 cup rice
Snack
3/4 cup whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner (Surprise surprise, more early overtime today 
)
1 can Progresso southwest style black bean soup
4 mandarin oranges
Snack
1 bag kars mixed nuts
Caloric intake- 2172/2400
Water intake- 128oz
Protein- 160g
Carbs- 205g
Fat- 98g
5 Likes
Time- 6:15 a.m.
Leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
1 × 10 @ 225 Lbs
2 × 10-12 @ 205 Lbs
1 × 20 @ 135 Lbs
Leg extensions
4 × 10-12 @ 80 Lbs
Gym was more crowded than usual today. Still haven’t gotten used to waiting for things, when I was on dayshift it was a ghost town in here at 3 a.m.
Meal 1
2 cans great value chunk light tuna
1 cup rice
Snack
3/4 cup whole milk greek yogurt
1/2 cup Millville protein granola
1 tbsp honey
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner
1 cup mashed potatoes
1/2 cup corn
4 sara lee Hawaiian rolls
1 can french style green beans
2 gardein turky cutlets
Caloric intake- 2204/2400
Water intake- 128oz
Protein- 156g
Carbs- 271g
Fat- 55g
4 Likes
Try to work on getting protien up closer to 200g/day
Time- 6:15 a.m.
Incline db bench
4 × 10-12 @ 70 Lbs
Dips
1 × 10-12 @ 45 Lbs
1 × 10-12 @ 35 Lbs
1 × 10-12 @ 25 Lbs
1 × failure @ bodyweight
Incline flys
4 × 10-12 @ 30 Lbs
Incline skullcrushers
4 × 10-12 @ 50 Lbs
Supinated front raises
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × 12-15 @ 35 Lbs
Superset with reverse grip
4 × 12-14 @ 35 Lbs
Meal 1
2 cans great value chunk light tuna
1 cup rice
Snack
1 One peanut butter and jelly protein bar
Meal 3
200g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner
200g roasted redskin potatoes
4 whole wheat tortilla
1/2 cup knorrs spanish rice
1/2 cup rosaritw refried beans
Caloric intake- 2204/2400
Water intake- 128oz
Protein- 134g
Carbs- 259g
Fat- 37g
2 Likes
Any particular reason why? Everything says to aim for .8 to 1g for each pound of lean body weight. I weigh 173, I’ve been aiming for between 130-160g.
Time- 6:15 a.m.
Barbell rows
4 × 10-12 @ 95 Lbs
Preacher curls
4 × 10-12 @ 50 Lbs
Lat pulldowns
4 × 10-12 @ 100 Lbs
Incline db curls
4 × 10-12 @ 15 Lbs
Cable rows
4 × 10-12 @ 85 Lbs
Cable curls
4 × 12-15 @ 25 Lbs
Meal 1
2 cans chunk light tuna
1 cup rice
Snack
1 One peanut butter and jelly protein bar
Meal 3
250g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner
Subway bowl
Tuna
Cheese
Spinach
Tomatoes
Lettuce
Cucumber
Jalapeños
Banana peppers
Snack
Cashews
Caloric intake- 1935/2400
Water intake- 128oz
Protein- 149g
Carbs- 95g
Fat- 108g
3 Likes
If you are going off LBM (which i think is the best way) you need to aim a little higher. For a person who resistance trains and wants to build/keep muscle i would go 1.25g/lb of LBM min.
If you are 173lbs at 15%(?) that is 147lbm. 147lbm x 1.25=183g protien min/daily.
I would use .3-.35g/lb of LBM for fats and fill the rest with carbs to your calorie goal.
Moving to a higher protien/lower carb diet will be huge in body composition.
How long have you been dieting for? What is you plan for the next year?
I have been dieting for around 11 months now. I don’t really have any plans for next year, just want to keep improving myself.
1 Like
You will man. You’ve got great momentum. I’ll be along for the ride. 
2 Likes
Congratulation for coming back,lifting is not a easy activity or hobby.Taking care of your child while maintaining a job and also continue lifting is more difficult and it needs intense focus dedication plus people around you helping.Good luck to you!
1 Like
Yeah it gets tough balancing everything, but my wife is a stay-at-home mom and who needs sleep anyway?
Time- 6:15 a.m.
Weight- 175.1
Flat dumbbell bench
4 × 10-12 @ 65 Lbs
(Dropping weight a little just to focus on form and tempo)
Dips
4 × 10-12 @ bodyweight
Dumbbell flys
4 × 10-12 @ 20 Lbs
Superset with skullcrushers
4 × 10-12 @ 40 Lbs
Cable crossovers
4 × 10-12 @ 15 Lbs
Tricep pushdowns
4 × failure @ 45 Lbs
Meal 1
2 cans chunk light tuna
1 cup rice
1/4 cup black beans
Snack
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp local honey
Meal 3
250g liquid egg whites
2 whole eggs
1 tbsp nutritional yeast
2 pieces plain wheat toast
Dinner
2 healthy life whole wheat buns
2 gardein golden f’sh filet
210g crinkle cut fries
1 tbsp greek yogurt
Valentina hot sauce
Snack
28g cashews
Ensure max protein shake
2/3 cup ripple milk
Caloric intake- 2386/2400
Water intake- 128oz
Protein- 181g
Carbs- 256g
Fat- 77g
4 Likes
Time- 6:15 a.m.
Barbell row
4 × 10-12 @ 105 Lbs
Preacher curls
4 × 15 @ 40 Llbs
Superset with dumbbell preacher curls
4 × 10-12 @ 15 Lbs
Lat pulldowns
4 × 10-12 @ 90 Lbs
Seated alternating curls
4 × 10-12 @ 20 Lbs
Lat pullthroughs
4 × 10-12 @ 45 Lbs
Reverse grip curls
4 × 10-12 @ 40 Lbs
Superset with concentration curls
4 × 10 @ 10 Lbs
Meal 1
2 cans chunk light tuna
1 cup rice
1/4 cup black beans
Snack after gym before bed
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp local honey
Meal 3
250g liquid egg whites
2 whole eggs
2 pieces plain wheat toast
Dinner
135g shrimp
1 cup rice
1/2 cup black beans
Snack
2 oz cashews
Caloric intake- 1997/2400
Water intake- 128oz
Protein- 162g
Carbs- 210g
Fat- 56g
4 Likes
Time- 6:15 a.m.
Leg curls
4 × 10-12 @ 100 Lbs
Low bar squats
4 × 10-12 @ 185 Llbs
Overhead press
4 × 10-12 @ 65 Lbs
Hack squats
4 × 12 @ 135 Lbs
Lateral raise
4 × 10-12 @ 20 Lbs
Facepulls
4 × 10-12 @ 40 Lbs
Meal 1
250g egg whites
2 whole eggs
2 pieces plain wheat toast
Meal 2
135g shrimp
1 cup rice
1/2 cup black beans
2 oz cashews
Meal 3
2 cans chunk light tuna
1 cup rice
1/2 cup black beans
Snacks
3/4 cup plain whole milk greek yogurt
1/2 cup millville oats and honey protein granola
1 tbsp local honey
Caloric intake- 1997/2400
Water intake- 128oz
Protein- 162g
Carbs- 210g
Fat- 56g
3 Likes