[quote]Blackaggar wrote:
[quote]Ct. Rockula wrote:
Ugh dude
Girls are gross bro[/quote]
Hell naw man Im vagitarean
I bought greek yogurt today for the first time, damn that macro profile is decent and it tastes awesome, think i found my new breakfast hollaaa[/quote]
haha vagitarean
I cant say Ive ever had greek yogurt. Why’d you go for that instead of regular yogurt?
nevermind just looked at it
14 g of protein for yogurt? nice
[quote]Ct. Rockula wrote:
nevermind just looked at it
14 g of protein for yogurt? nice[/quote]
i got the 0% fat one and for 3/4 a cup it has 18g carb 15g protein and 0g fat, its a dream come true lol
had a good dinner at home tn finished the night off with peptopro in crystal light, most disgusting thing i ever drank except for the time when i forgot to bring my flavoring and i drank MAG-10 without flavoring haha back when i thought if you didnt ingest a certain thing an exact number of minutes after your workout then you are just wasting your time!!! lol
I gotta figure out a way to get a good leg shot lol should of got my gf to take one, soo many veins are visible now, same with my forearms, things are comeing along, as a rule the other times i leaned out, i would get vascularity everywhere except my ab/lower back area, then that would come off after. I didnt have abs quite yet even at 10.5% last time i dieted but i also may not of been 10% because i used one of those things you hold up with your arms straight and it tells you your bf… not reliable AT ALL lol bodpod is superior x10
woke up today looked in the mirror and something loooked different…
measured my waist today 32.5 inch!!! woohooooo it was at 33 for like a week and after the macro change boom progress again ;D
breakfast was
2 scoop whey
1 cup egg whites
1 cup oatmeal
greek yogurt
2 tsp peanut butter
blend and drink
85g protein, 70g carb, 6g fat
perfect breakfast no big deal though
What’s that yogurt taste like? For some reason I’m imagining it like ice cream in thickness.
[quote]Ct. Rockula wrote:
What’s that yogurt taste like? For some reason I’m imagining it like ice cream in thickness.[/quote]
it tastes just like normal yogurt but yeah it is thicker, not quite ice cream though but not exactly far off either
Squats 5/3/1
135x5
185x5
230x3
275x3
320x3
365x3
415x3
hollaaa
Hack squats 1p=1 45lb plate a side
1px10
2px8
3px8
4px8
5px8
6px8
Lying leg curl
125x8
145x8
165x8
175x8
leg raises 50 total reps
situps 50 total reps
cable side bends
80x10
80x10
80x10
ab pump whaaat
Your getting a tiny-ass waist! Oh and nice squats. Mostly though: wtf @ the hacks. I tried them and 2pps wasn’t doable for me and my knees felt like they were gonna burst. Need to hit them up next time I have access. In other news:
Greek yoghurt is amazing, the brand in Europe & Greece itself is “total” which imported from greece. The 0%fat one is literally:
Per 100g (no idea what a cup is, you crazy americans ! )
10.3g protein 4g carb 0g fat, 57 calories
Stuffs like a gift from god macros wise… very expensive though but worth it.
With your egg whites how are you getting them? I was considering replacing my eggs with egg whites and found that to get equivalent calories I have to have like 2 cups of egg whites and it equates to near 120 eggs per week having to be bought so I can get the right amount of whites. Are you buying them in a direct egg white form somewhere? Whats the cost look like?
[quote]jake_j_m wrote:
Your getting a tiny-ass waist! Oh and nice squats. Mostly though: wtf @ the hacks. I tried them and 2pps wasn’t doable for me and my knees felt like they were gonna burst. Need to hit them up next time I have access. In other news:
Greek yoghurt is amazing, the brand in Europe & Greece itself is “total” which imported from greece. The 0%fat one is literally:
Per 100g (no idea what a cup is, you crazy americans ! )
10.3g protein 4g carb 0g fat, 57 calories
Stuffs like a gift from god macros wise… very expensive though but worth it.[/quote]
yes exactly! it is a macronutrient god lol, with hacks i find its good to do something like squats first to warm up the knees theyre pretty awesome though
its not too expensive i got a tub for like 3 bucks the other day
[quote]PlainPat wrote:
With your egg whites how are you getting them? I was considering replacing my eggs with egg whites and found that to get equivalent calories I have to have like 2 cups of egg whites and it equates to near 120 eggs per week having to be bought so I can get the right amount of whites. Are you buying them in a direct egg white form somewhere? Whats the cost look like?[/quote]
yes i just buy them in liquid form in cartons. about 500ml a carton is just a bit over 2 bucks each so not exactly cheap and i go through about 1 a day. However thes a store near me that apparnetly sells either 1 oe 2 gallons of them for 10 bucks!! they come frozen and u just thaw them out i might try that lol. Also in carton form they are not slimey like they would be from eggs
Man since that slight change the weight is just falling off lol, however im starting to get more hungry. Weight today was at 234 and im considering moving my carb up, up a day. So far at my highest weight which was around 260 to now ive lost over 25lbs with a high carb diet and no major strength loss at all, pretty awesome especially since today is day 26 and im reasonably close to my goal.
by reasonably I mean this shouldnt take me past day 60 maybe even less time lol, I only have about 15lb to go so as soon as anything slows down im reducing a macro. Im looking forward to be back on the quest for mass though, I want to be really strong and Im very anxious to get there. I think when i was bulking last i was eating between 1000-2000 over maintenance and this time im going to go with 500. so if i finish this at say 220 then I will be eating between 3800-4000 calories.
I like to think ahead so this is most likely how I will divide those calories
500g carb
300g protein
70g fat
again grains and dairy will be limitted to 1-2x a day like on this diet and no free meals probably ever Im not going off these, my goals are too important.
Do I wanna stay lean with abs and bulk for the next few years? NO however i dont want to have a gut or anything either.
I think that when i hit 220 my diet will be over even if im not ripped, thats not exactly my biggest priority long term right now, I dont want to have lower back fat anymore though im done with that noise
About to go to the gym my breakfast was
1.5 scoop whey
1 cup oats
1 tbsp pb
1 cup egg whites
looked at my pics in my profile wow what a douche lol i look 50x better now
Updated pics plz.
[quote]bugeishaAD wrote:
Updated pics plz.[/quote]
Ill put up a new one soon probably after i carb up lol so i dont look so bitchy
my lunch aka PWO meal was
85g carb, 65g protein, 40g fat so my fat totals are done for the day along with my allottment for grains for the day. will have greek yogurt later, nomnomnomnom
my lunch was 1 asiago ranch grilled chicken sandwhich
1 serving baked lays
1 scoop whey
uh huh
my workout today was awesome, did 5/3/1 for my delts and no pain with the OHPing!!! glory day
Standing OHP 5/3/1
barx10
95x5
105x5
125x3
140x3
160x3
185x3 - easy they went up fast im very happy, tried thumbless grip for the first time, kind of scary but good
Rear delt flys with db
30x10
40x10
40x10
HS shoulder press machine
1px10
2px10
3px10 - this was hard at this point lol
db lateral raises standing
30x10
40x10
50x10 easy
rope pressdowns
45x20
50x15
57x12
65x10
85x8
HS dip machine plae loaded
1px20
2px20
3px20
4px15 major pump hea
Biceps gian set
cable concentration curls 10x20
medium grip cable barbell curls 50x10
reverse barbell cable curls 35x10
wide grip barbel cable curl 50x10 - my arms were dead after this so i stopped
breakfast was
60g carb, 65gprotein, 10g fat
lunch was
85g carb, 60g protein and 40g fat
so for the rest of the day i still need to eat
fat:0g
protein: 135g
carb: 105g
these will mostly come from whey protein, egg whites and oatmeal
I also decided on some short term goals for when im after strength again want these within the next year or 2
Bench press - 450
Squat - 650
Deadlift - 700
Standing Overhead press - 275
Nice goals man.start piling those bricks and those goal numbers will be your work sets eventually.
That bench is gonna be a war…
[quote]Ct. Rockula wrote:
Nice goals man.start piling those bricks and those goal numbers will be your work sets eventually.
That bench is gonna be a war…[/quote]
Ive done 405 already shouldnt be that bad
lol the squat is my worry because it hurts my shoulder/left elbow with heavy weight but im just going to not care and deal with the pain anyway
alsoi watched a dave tate video on deadlifting conventional this morning then tried it today when i was at the gym and it felt a lot more natural and smooth im gonna try conventional tomorrow for my sets see how it goes, i was doing them wrong
Have you heard of the sting ray or manta rau? They’re barbell harnesses for squats to relieve that pain. Dheck them out.