Friday
BREAKFAST 4.30 am
leftover chicken breast 300 g circa 500 cal
apple 80 cal
second breakfast 9.20 am
butter beans in tomato sauce 16 g protein per 300 g .420 cal
no work today due to hearing test.
protein shake 113 cal 22 g protein
2 white coffee
gym session light
light presses and kB bup presses up to 24kg.
failed on 28kg . have strained lower back slightly.
sled plus 20kg 4 trips of small track .hard lots of friction on surfaces
reverse hypers bw x30 x15
bicep curls 10, 14 ,12.5 17.5, X10 20 kg x7
1 soft boiled egg
TEA
SAUCE 300 CAL
CHICKEN 600 G 1000 CAL
RICE 200 CAL
VEG 100 CAL
CLOSE 2500 CAL FOR DAY
160 G of protein in chicken alone.cant afford to eat like this every day. will have to get some lentils in too.
2 chicks egg white 15 liquid eggs
circa 500 cal 55g protein
apple 80 cal
3 rashers of bacon 162 cal 38 G protein
rice 400 cal
10-11 am gardening light with hedge trimmer
about an an hour so gym.
legs planned but back is still. bit tender.
warn up
double cleans 30 s laboured
so bench
60 X 10 , 100 X 7 X6 X 5 117.5 kg X1
took it off too close so awkward but pressed up with difficulty. can do a bit more. it should go up rapidly.
no longer need wrist wraps due lots of wr it stand Powertwister work
kB bup press practice
20kg X 5 24 kg x 2 28 X1 32 X 1 nearly 2 but had to bail. I needed to psysche myself up though
squats 60 X 3 zombie 40 X3 5 0 X3 70 X 1 failed
shrugs to 120 X 10 slow and controlled. trying to rest lower back a bit.
reverse hypers bw X 36 x20 X 51
lower back feels a bit better
curls 10 X10 14 X10
ez bar 30 X 10 easy little rest on between.
more gardening latter and perhaps another gym session for cardio
lunch
peppers I chicken bites 101 cal8.6 protein
protein shake 21.8 175cal
chicken and bacon pasta salad403 cal
roughly 24g protein
apple 100
pear 80
large potato 400 cal
500 G of cottage cheese.i wonāt buy more but us packed with protein. need to use it up.
240 cal 36 G protein
circa 2500 xal
Thanks. I want to try the 36kg but the gym doesnāt have one. I do a lot of wrist work or rather did a lot of wrist work to close the 100 gold itta haoying Powertwister . It is a fairly advanced one .I have been training them on and off for about six years.
Tsatsoulineās book really helped me to learn. to generate tension.You can get away with being a bit softer on the lighter kB s Bup but the heavier ones require you to be tight throughout.
I donāt usually wear a belt but my lower back is a bit tender lately. I overdid one day in the gym .
I donāt use wrist straps . Was just making a point that it is significantly easier.
Are you using myfitnesspal?
Try to get in the habit of taking 10min in the morning or the night before to plan your meals for the day and pre calculate the calories.
It takes the guesswork out of it. The last thing you want to do is just add it up as the day goes and discover you are hungry and have no cals left to eat.
This is how I do it daily. I plan my week as I pretty much eat the same things except wednesdays I go for sushi after the gym.
some are harder than steel bars
thereās a guy that hands the 100g our in gyms in NY . 400 and 500lb bench pressers regularly fail it. it is all wrist torque for the start which is rarely trained. of course it it much easier on the hands than bending steel though.
80 gold will stop most people in their tracks.
Even big strong guys fail the 90 and 100 gold often. Granted they donāt train for it. So it is a bit of an unfair test.
Or eat enough at meals that you donāt need snacks.
What Iām seeing is a pretty standard fat loss diet misstep. We can only live in self-denial for so long before our instincts override our logical brain and we binge because we NEED food.
However, you also have to ask yourself: why did you pick THAT specific food? Would you have done the same thing if it was a big bowl of egg whites? Or a pile of plain chicken breasts? Was this actual āhunger and weaknessā, or was this a snack attack?
You are good at recognizing that, when you are away from your house, you make poor nutritional decisions. This presents 2 possible solutions: stay home more, or come up with a strategy for when you are outside the house. āFailure to plan is planning to failā
