7/14
Training
20 Min Peleton Bike
Nutrition
Total Macros - 1943Cals 219P/145C/53F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 594Cals 42P/38C/30F
6 Eggs
200g Shredded Potatoes
Meal 3 Post Workout - 269Cals 28P/28C/4F
4 Oz Shredded Chicken
100g White Rice
Meal 4 - 439Cals 51P/28C/12F
4 Oz 93/7 Ground Beef
4 Oz Shredded Chicken
100g White Rice
Meal 5 - 269Cals 28P/28C/4F
4 Oz Shredded Chicken
100g White Rice
7/15
Training
Bench Press - 170x5, 180x5, 195x5, FSL AMRAP
Seated Military Press - 5x10 80
Lat Pulldowns - 5x10 120
Hammer Curls DB 3x10 40
Skullcrushers 3x10 45
Tricep Pushdowns 3x10 50
Face Pulls 3x10 15
15 Min Peloton Bike
Nutrition
Total Macros - 1943Cals 219P/145C/53F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 594Cals 42P/38C/30F
6 Eggs
200g Shredded Potatoes
Meal 3 Post Workout - 269Cals 28P/28C/4F
4 Oz Shredded Chicken
100g White Rice
Meal 4 - 439Cals 51P/28C/12F
4 Oz 93/7 Ground Beef
4 Oz Shredded Chicken
100g White Rice
Meal 5 - 269Cals 28P/28C/4F
4 Oz Shredded Chicken
100g White Rice
Check In:
Weight - 210.8 lbs.
Overall feeling good. Strength is coming back and progress is being made. Experiencing a bit of pinching pain in my left hip after doing deads and squats, carries over for the next couple days. Will be adding Defrancos agile 8 before workouts to work on mobility.
Nutrition wise, chicken needs to be swapped out. I know it’s a staple in most cutting diets but I absolutely cannot stomach it. Will be looking to swap out with a white fish and lean turkey. Will also be taking advice on weighing food raw vs cooked.
I have been hesitant to post a current physique due to the shape I’m currently in but I’m big on owning your shit and so here we are.
Will be looking to swap out with a white fish and lean turkey.
It’s not often mentioned in bodybuilding circles, but pork tenderloin can also be a very low fat animal protein source.
Mmm might be adding that to the rotation, thanks chief
Consider lean cuts of beef as well.
93% ground beef with any excess fat rendered out isn’t too bad for macros. You just want to double check the rest of your intake because itll be higher in fat than chicken.
This was me too. You are in much better shape than I was when I was feeling like this, lol.
7/16
Training
15 min peloton bike warmup
Squats - 215x5, 230x5, 245x3 - Squats felt off, left hip is still in a bit of pain. Will be lowering my 1RM training max of 285 to 245 to carry out the program.
Deadlifts - 5x10 185
DB Curls - 3x10 30
Split Squats - 2x12 20lbs in ruck vest
Hyperextensions - 2x12 40
Nutrition
Total Macros - 2130Cals 232P/183/C/49F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 - 513Cals 40P/56C/13F
6 Oz 93/7 Ground Beef
200g White Rice
Meal 3 - 553Cals 41P/29C/30F
6 Eggs
150g Shredded Potatoes
Meal 4 - 269Cals 37P/28C/0F
8 Oz Cod
100g White Rice
Meal 5 - 329Cals 45P/28C/3F
6 Oz Shrimp
100g White Rice
7/17
Training
20 Min Peloton Bike
Was supposed to be an off day but had an itch to workout so we hit arms ;
CGBP - 5x10 135
Tricep Pushdowns - 3x10 60
DB Skullcrushers - 3x20 20
Bicep Barbell Curls - 3x10 70
DB Preacher Curls - 3x10 30
DB Hammer Curls - 3x10 20
Nutrition
Total - 2067Cals 220P/171C/53F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 - 594Cals 42P/38C/30F
6 Eggs
200g Shredded Potatoes
Meal 3 - 269Cals 37P/28C/0F
8 Oz Cod
100g White Rice
Meal 4 - 269Cals 23P/35C/4F
4 Oz Pork Tenderloin
100g White Rice
Meal 5 - 469Cals 49P/28C/16F
93/7 8 oz Ground Beef
100g White Rice
7/18
Training
Seated Military Press - 135 x3, 145 x3, 150x3 FSL AMRAP
Bench Press - 5x10 135
BB Rows - 5x10 140
DB Bicep Curls - 3x10 45
Skullcrushers - 3x10 45
Tricep Pushdowns - 2x10 50
Face Pulls - 3x10 15
20 Min Peloton Bike
Nutrition
Total - 2129Cals 227P/172C/56F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 594Cals 42P/38C/30F
6 Eggs
200g Shredded Potatoes
Meal 3 Post Workout - 470Cals 48P/29C/16F
93/7 8 oz Ground Beef
100g White Rice
Meal 4 - 269Cals 23P/35C/4F
4 Oz Pork Tenderloin
100g White Rice
Meal 5 - 330Cals 44P/29C/3F
6 Oz Shrimp
100g White Rice
7/19
Training
30 Min Peloton Bike
Nutrition
Total - 2129Cals 227P/172C/56F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 594Cals 42P/38C/30F
6 Eggs
200g Shredded Potatoes
Meal 3 Post Workout - 470Cals 48P/29C/16F
93/7 8 oz Ground Beef
100g White Rice
Meal 4 - 269Cals 23P/35C/4F
4 Oz Pork Tenderloin
100g White Rice
Meal 5 - 330Cals 44P/29C/3F
6 Oz Shrimp
100g White Rice
7/20
Training
Deadlifts - 295x3, 315x3, 335x3
Squats - 5x10 135
Split Squats - 3x10 Ruck Vest 20lbs
Hyperextensions - 3x10 45
20 Min Peloton Bike
Nutrition
Total - 1726Cals 181P/146C/45F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 594Cals 42P/38C/30F
4 Eggs
200g Shredded Potatoes
Meal 3 Post Workout - 470Cals 48P/29C/16F
93/7 8 oz Ground Beef
100g White Rice
Meal 4 - 339Cals 33P/38C/6F
6 Oz Pork Tenderloin
100g White Rice
7/21
Training
30 Min Peloton Bike
Nutrition
Total - 2114Cals 222P/164C/62F
Meal 1 - 467Cals 70P/42C/3F
400g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 594Cals 42P/38C/30F
4 Eggs
200g Shredded Potatoes
Meal 3 Post Workout - 470Cals 48P/29C/16F
93/7 8 oz Ground Bee
100g White Rice
Meal 4 - 309Cals 43P/28C/4F
8 Oz Tilapia
100g White Rice
Meal 5 - 418Cals 31P/29C/19F
5 Oz Salmon
100g White Rice
7/22
Weigh In - 208.6 lbs.
Today was a bit of a shit show, just got done working since 10pm last night. Didn’t expect to be out this long so I didn’t have any meals packed and chose not to eat.
Also this pushed my Friday pin back a few hours, is this ok? Not sure of protocol whether it needed to be done at the same time every week or is it more important that consistency is met and the meds are being taken.
Anyway , bout to go slam some weights then take a nice long sleep. Thanks for coming to my Ted talk.
Training
Bench Press - 185x3, 195x3, 205x3
Seated Military Press 5x10 95
Lat Pulldowns 5x10 125
DB Hammer Curls - 3x10 40
Skullcrushers - 3x10 45
Face Pulls 3x10 25
20 Min Peloton
This is fine.
Generally, you want your dosage to be consistently spaced out. So if doing 2x per week, you’d want to take half on Sunday morning and half on Weds evening.
But in reality, a few hours apart is not going to make a difference with drugs that have a 12 day half life.
If you were talking about something with a much shorter half life, like anavar (11 hours, give or take), then a few hours starts to matter more, but still - its fine.
I miss pins all the time. I shouldn’t, but I do.
I couldn’t tell you the difference tbh.
Consistency is the goal, and its the first priority, but its not so important that its pointless if you’re off by a bit. Its just marginally less effective.
What you did likely has little to no effectiveness difference.
7/23
Training
Squats - 200x3, 210x3, 225x3
Deadlifts 5x10 185
DB Curls 3x10 40
Split Squats 2x12 20lbs in ruck vest
Hyperextensions 2x12 45
Nutrition
Total - 1917Cals 222P/161C/45F
Meal 1 - 428Cals 63P/41C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 416Cals 27P/31C/20F
4 Eggs
100g White Rice
Meal 3 Pre Workout - 356Cals 53P/28C/5F
10 Oz Tilapia
100g White Rice
Meal 4 - 418Cals 49P/28C/16F
93/7 8 Oz Ground Beef
100g White Rice
Meal 5 - 248Cals 30P/34C/0F
300g Greek Yogurt
25g Honey
Supplementation
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
7/24
Training
Dips - 5x10 BW
Skullcrushers 3x10 45
Tricep Pushdowns - 3x10 60
DB Skullcrushers - 2x20 20
Bicep Barbell Curls - 3x10 80
DB Preacher Curls - 3x10 30
DB Hammer Curls - 3x10 30
Nutrition
Total - 1972Cals 216P/179C/47F
Meal 1 - 428Cals 63P/41C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 481Cals 28P/45C/20F
4 Eggs
150g White Rice
Meal 3 Pre Workout - 386Cals 56P/33C/5F
10 Oz Tilapia
100g White Rice
1 Cup Broccoli
Meal 4 - 248Cals 30P/34C/0F
300g Greek Yogurt
25g Honey
Meal 5 - 379Cals 38P/26C/12F
93/7 6 Oz Ground Beef
150g Shredded Potatoes
Supplementation
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
7/25
Training
Seated Military Press - 135x5, 145x3, 160x1 FSL AMRAP
Bench Press 5x10 135
Barbell Rows 5x10 145
DB Hammer Curls 3x10 50
Skullcrushers 3x10 45
Face Pulls 3x10 20
20 Min Peloton Bike
Nutrition
Total - 1972Cals 216P/179C/47F
Meal 1 - 428Cals 63P/41C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 481Cals 28P/45C/20F
4 Eggs
150g White Rice
Meal 3 Pre Workout - 386Cals 56P/33C/5F
10 Oz Tilapia
100g White Rice
1 Cup Broccoli
Meal 4 - 248Cals 30P/34C/0F
300g Greek Yogurt
25g Honey
Meal 5 - 379Cals 38P/26C/12F
93/7 6 Oz Ground Beef
150g Shredded Potatoes
Supplementation
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
7/27
Training
Deadlifts - 275x5, 315x3, 350x1
Squats 5x10 135
Split Squat 2x12 20 lbs in ruck vest
Hyperextensions 3x10 45
30 Min Peloton Bike
Nutrition
Total - 1724Cals 186P/145C/47F
Meal 1 - 428Cals 63P/41C/3F
300g Greek Yogurt
25g Honey
Premier Chocolate Protein Shake
Meal 2 Pre Workout - 410Cals 28P/28C/20F
4 Eggs
150g Shredded Potatoes
Meal 3 Pre Workout - 386Cals 56P/33C/5F
10 Oz Tilapia
100g White Rice
1 Cup Broccoli
Meal 4 - 450Cals 38P/43C/12F
93/7 6 Oz Ground Beef
150g White Rice
Supplementation
Animal Pak x1
Animal Advanced Omega x1
Xtend BCAA 13g
If you wanted to save some money, the animal pak and bcaas probably arent necessary considering you’re regularly eating red meat and have some variety in your diet.
The omegas are good to have.
Its been almost 2 weeks. Hows the scale/mirror doing?
Scale is still stuck at 208 this week which is why I’ve lowered calories a tiny bit. Trying hard not to look in the mirror at least until we hit the halfway point, don’t want to get discouraged lol. I put a scoop of bcaas in a gallon of water daily, helps me hit my water intake. Animal pak I’m not sure if I’'ll continue, just using up old supplements I had in the cabinet. Omegas will stay on. Will be looking into a supplement for digestion, seems I’m getting a bit backed up and things are not flowing as smooth. Not sure if its the rice binding things up or the lower calories.
hmm
I’m having the same issues, but mine is GLP1 induced.
Walking after every meal helps a good bit. Drinking fluids before and after eating helps a good bit too.
For me, potatoes can slow down digestion a lot, where rice just doesn’t do it the same way. I found this out when I switched all my carbs from rice to potatoes and didnt shit for like 3 days 
BCAAs are fine, they’re just meant to supplement what you’re not eating… which you are eating, lol. It wont hurt any, it just wont help much.
I do suggest taking pictures every couple of weeks as a sanity check.
I say this because I have an ongoing abusive relationship with my scale, where it says something nice to me after weeks of compliance, then says mean things to me again for weeks on end. Its a literal abuse cycle, lol.
The mirror usually doesn’t lie, though.
Up to you - I just like to know if what I’m doing isnt working, that way I can waste less time being consistent with an ineffective plan (not saying yours is… plans work, until they dont).
