Workout: Chest
Shoulder Warm-up 5 mins, Dumbbell Bench 85lb 3 of 8, Incline Hammer Press 140lb 4 of 8, Seated Dip 270lb 3 of 8/ 180lb 1 of 12/ 90lb 1 of 20, Cable Cross Over 130lb 3 of 10 / 100lb 1 of 16, Chest Press 130lb 2 of 8/ 115lb 2 of 8, Chest Fly Machine 130lb 2 of 8 / 115lb 2 of 8, Double Plate Extensions 20lb 3 of 10
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Seem to be staying pretty close to my 2400 calorie allotment but having some issues recently keeping my macro split close. Im trying to not eat the same exact thing all the time so i dont burn myself out. Looks like i need to take some more time writing out meals that are inline with my macro split. @s.gentz Now i understand why you eat low fat cheese and turkey bacon. Lol
Fats have 9cals/gram where carb and protien carry 4cals/gram. Very easy to overeat fats.
You are doing good but before any cals get dropped there are a couple things we could clean up. Letās see how you look after the weekend. Stay on track!!
Sleep:
5 hrs 36 mins, had horrible sleep throughout the night but didnt feel tired at all .
Food:
Kcals: 2423
Macros: 190C/227P/80F
Broke fast: 8:00 am
Meal 1: Greek yougurt w/ pineapple and granola, hard boiled egg, chorizo egg cups.
Meal 2: Crack chicken, hawaiian roll.
Meal 3: Chicken thighs, white rice.
Started fast: 5:00pm
Workout: Back
Rear Dealt Fly 130lb 1 of 10 / 115lb 3 of 10, Reverse Grip Barbell Row 95lb 4 of 15, Iso Lateral High Row 135lb 4 of 13, Leaned Back Cable Row 100lb 4 of 15,
Leaned Back Lat Pulldown 85lb 4 of 12, Row Machine 145lb 3 of 8, Roman Chair body weight 3 of 10.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Feeling back on track with workouts. Workout was good and back felt well worked. Dialed back in on my macro split. Just gonna have to keep it simple and stick to eating meals that i have designed to fit the plan. No more winging it. Keeping the nose on the grind stone and hoping this fat keeps dropping.
Workout: Legs
Romanian Deadlift W/ Barbell 135lb 3 of 10, Sqauts 135lb 1 of 10 / 225lb 3 of 8, Leg Press 280lb 1 of 10 / 550lb 3 of 8, Hip Adduction 220lb 3 of 13, Hip Abduction 225lb 3 of 13, Leg Extensions 120lb 3 of 14, Seated Calf Raise 90lb 3 of 15
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Leg day was good, legs were shaking on the way out. Havent had a solid leg workout in a couple weeks. Weights still coming off. Seems we should wait a little longer before dropping calories.
Sleep:
6 hrs 25 mins, woke up feeling nice and refreshed.
Food:
Kcals: 2449
Macros: 139C/210P/117F
Broke fast: 7:00am
8.4 Oz Sugar Free Redbull
Meal 1: 3 chorizo egg muffins, protein bar, half sourdough slice.
Meal 2: Teriyaki chicken w/ white rice.
Meal 3: Polish sausage, steak, potato.
Started fast: 5:00pm
Workout:
Rest Day
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Had a good friday, work went smooth, no complaints.The wife wanted to get a workout in so im gonna do arms and shoulders with her tomorrow which allowed me to get in some fishing after work. Still dropping weight so were still headed the right direction. Iād say the past 4-5 days the huger has set in. I wake up ready to eat an elephant and by bed time im could take down a 6 point elk. Any pointers?@s.gentz
A lot of the foods I see you eating are pretty nutrient dense which means you get less food volume for the calories your consuming. Try to find foods that have more volume to keep you full.
Where in your day do you train?
Sleep:
8 hrs 11 mins, woke up feeling like i got aome good sleep
Food: Didnt count today.
Had a healthy breakfast and lunch but watched the fights at a buddies and enjoyed pizza, wings, and some cocktails.
Workout: 1.5 mile run with the wife.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Me and the wife slept in pretty late which put us a little behind for the days activities so we just took a run around the wetlands instead of the gym. Got lots done in the backyard, built another planter for the garden too. Fights were decent, good to see some friends and let the kids run around.
Sleep:
9 hrs 16 mins, woke up feeling nice and refreshed.
Food:
Kcals: 2405
Macros: 137C/154P/113F
Broke fast: 10:00am
8.4 Oz Sugar Free Redbull
Meal 1: Oatmeal w/ peanut butter
Meal 2: 2 string cheese, pistachios and cashews, grass feed beef stick.
Meal 3: Lean ground beef, fried egg, brown gravy, white rice, protien treat.
Started fast: 7:00pm
Workout: Chest
Dumbbell Bench 85lb 4 of 8, Incline Bench 185lb 1 of 6/135lb 2 of 8/95lb 1 of 10, Seated Dip 230lb 3 of 8/170lb 1 of 12, Chest Fly 130lb (2 sec pause slow release) 4 of 10, Cable Crossover 40lb 3 of 10, Double Plate Extensions 20lb 3 of 10.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Probiotic: 1 cap
Digestive Enzyme: 2 caps
Journal: Messed my macros up today, had blood work this morning which threw my day off, than had to run some errands for lunch so snacks it was than i was playing catch up with my protien for the day. Got the rest of the week planned better. Other than that workout was good, reps were good, got my buddy back in the gym so that always adds a boost to the workout.
Sleep:
5 hrs 48 mins, woke up feeling not to bad for the amount of rest i got, just couldnt fall asleep. Laid there for 3 hours.
Food:
Kcals: 2400
Macros: 166C/248P/76F
Broke fast: 7:30pam
12 oz Kombucha w/ caffiene
Meal 1: Oatmeal w/ peanut butter and semi sweet chips.
Meal 2: Chicken brest w/ white rice.
Snack: Cliff builder protien bar.
Meal 3: Ground beef w/ white rice.
Started fast: 5:00pm
Workout: Back
Reverse Grip Barbell Row 135lb 4 of 10, Rear Delt Fly 130lb 4 of 10, Leaned Back Lat Pulldown 100lb 1 of 12/ 120lb 3 of 12, Leaned Back Cable Row 100lb 1 of 12/ 55lb 3 of 12, Iso Lateral High Row 180lb 3 of 10, Seated Hammer Row 180lb 3 of 10, Roman Chair Bodyweight 3 of 10.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Energy was good today, nailed my macros and calories so that another daily meal plan to save, hunger hasnt been a problem since i switched back to oatmeal in the morning, workout went great.
Sleep:
7 hrs 17 mins, woke up feeling like i could go back to sleep but was fine 20 mins later.
Food:
Kcals: 2566
Macros: 178C/264P/82F
Broke fast: 7:30am
8.4 Oz Sugar Free Redbull
Meal 1: Oatmeal w/ peanut butter and semi sweet chips.
Snack: Mint Chip Builders Bar
Meal 2: Chicken breast w/ white rice.
Meal 3: Ground beef w/ white rice, magic spoon protien treat.
Started fast: 7:00pm
Workout: Leg Day
RDL 155lb 3 of 10, Pendulum Squat Machine 200lb 3 of 8, Hack Squat 110lb 1 of 8/ 200lb 1 of 8/ 290lb 1 of 8/ 380lb 2 of 8, Leg Press Heel To Ass Progressive Overload Up And back Down 280lb 1 of 10 / 370lb 2 of 10 / 460lb 2 of 8 / 540lb 2 of 6 / 630lb 2 of 4 / 720lb 1 of 2, Seated Calf Raise 70lb 4 of 16, Hip Adduction 3 of 15, Hip Abduction 2 of 8.
Supplements:
2000mg EAAs
1200mg Magnesium
1000mg Vitamin C
100mg Potassium
100 mg CoQ10
Relief Factor: 1 package
Detox 19: 2 caps
Vitamode Multivitamin
Adaptogen Herb Complex
Clean Nutra All in One: 4 caps
Journal: Good solid day, had a killer leg workout, so im not gonna worry about an extra 166 calories. Glutes started cramping when i got to abductions. A gallon of water a day isnt cutting it because i have been getting cramps the past couple days so Iām gonna add more potassium supplement and another half gallon more of water with mineral salt . I think hitting my protien allotment the past few days is drawing more water and electrolytes for digestion.