This is great motivation!!
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Yeah thanks. Iām going to pop the gym now. Hopefully press , bench press, curls and maybe some light squatting.
Weight is yo yoing a bit.
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Just water weight. Body weight is not gonna move a ton day to day. Just keep at it. Use the mirror
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Thursday 4th July
Meal 1
3 egg( 20 g protein) pancake 210 cal 18 g protein
2 sliced of Warburtons bread 110 cal
salmon fillet 118 cal 19 g protein
4 slices Warburtons bread 220 cal
112 kg on works scales.
ham sandwich
apple 
meal 4
1/2 carton of egg white
1/2 packet of mexican rice.
meal 5.
6 chicken goujons 550 cal. 30 protein
Ate too little today until the goujons .
I need to get the chicken out of the freezer earlier.
very happy with the 112kg on works scales.
I could do with eating more vegetables too. There some in the rice packets but still.
Seeing my doctor about creatine supplementation. I responded very well to it in the past.
Apparently creatine with Metformin can be deadly. I saw a insta surgeonās video about it .
I havenāt taken Metformin in very many years though and then rarely as it caused gastro problems.
I need to do a bit of shopping too. Fish oil. Apparently 3g is probably safe according to pubmed , so I have been talking that.
I am going to empty the freezer though. I will let the wife eat the rest of the goujons.
light machine work before work .lat pull down, chest supported row , reverse hypers ten minutes.
I felt terrible in work after yesterday. Took a paracetamol.
15 mins stationary bike . Fairly easy
I am shocked at how small my arms are unflexed.i think they are 15 inches relaxed. Flexed about an inch more and a half more.
I have been adding lots of curls lately to compensate.
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Friday 5 th July.
1 30 am breakfast.
3 egg protein pancake
20 g protein 106 cal
230 cal 18 g protein
frozen berry mix 80 cal
white
coffee
Samosa chicken tikka
solevita ginger and turmeric shot.
stocked up on frozen fish and fish oil. egg whites and eggs.
Banana
283 g chicken thighs
591 cals
protein 68 g
half packet of mexican rice
182 cal
pm work out
bench 60 X 20 bar X10
100 X 9 110 X 4 125 X 1 100 X 8 with some difficulty short pause though
100 X 3
overhead press light
X5-6 reps
bar 30 40 50 70 fail 40 X 5
very fatigued from work today
chinup very good rep X 1 despite fatigue
second set / rep not as good.
bicep curls finished heavy for me. did about 7 sets
I have discovered I can hold an olympic bar again.
just failed 50 kg for one rep.
managed 24 kg for one rep right hand . otherwise sets of 6 - 10 both hands.
1500 cals to this point.
meal
piece of lasagne
will have something else to eat too.i have done a lot today. The chicken was very hard to get through.
salmon fillet air fried
pitta bread 142 cal 60 g weight
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Saturday 6th July
bw 112.25 kg on scales
BREAKFAST 2 BANANAS
50 G Gluten FREE OATMEAL
SCOOP OF PROTEIN SHAKE 20G
low sugar kebab from work machine .
high protein.
no samosa available
350g chicken fillet
plus peas
sirloin steak piece
scales ran out lol
plus half a carton of egg white 130 cals 27.5 g protein
2 Pitta breads
I couldnāt finish all of the egg white. I will keep it for tomorrow. Absolutely stuffed.
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Work machine? You have kebabs in a vending machine?
Yes . There is a large Asian community there.Itās healthier than you would think.Itās low calorie flat bread and some beef with sauce though.
I was unprepared. I donāt like taking food to work and leaving it down though. I do have a locker .
I just bought 7 steaks and 5 kg of chicken breast.
Also I got 1kg optimum nutrition whey protein shake and creatine.
Hopefully I will get my doctor 's approval to use it.
Unfortunately the glutamine was out of stock.
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Is there a reason you want to use it?
You have some interesting priorities on this journey.
I did have some gut issues . Glutamine seemed to help me recover. I could do with much better sleep too though.
I get up early and the wife gets home quite late.
I will start to track sleep closer . I normally only get 6 hours sleep. 10.30 -4.30.
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Bw 111.5kg on my scales - dropping a bit fast.
Sunday
5.16 am
breakfast
sirloin steak and two bananas
half packet of rice
am workout day off from work
6.15 am on wards
trap bar
2 sets of 210 X 5 plus singles and doubles
70 , 130 , 210, 240 , and a conservative max .268KG
failed also 277.5kg
268 kg PB unless I have calculated incorrectly.
75 +20+20=115 X 2 230 plus 28 for bar 258 plus two 5kgs =268 kg
few sets of curls.
2nd meal another steak and golden rice ( half a packet)
3rd meal 14.00pm small slice of quiche
4th meal BBQ chicken and rice
banana
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Good consistency with food today. How are you feeling?
Nice lift today.
Thanks I feel good thanks. I should track better but I have mostly cut out the junk.
Now my nutrition is in place Iām making good strength gains. Could be beginner gains a bit , as I have not done the movements for a while.
I am terrible for making out though. Thankfully it was not a true max. The trap bar is difficulty to micro load.
I am a bit hungry still. I left it late to eat. Might have some oatmeal and a protein shake
I still need to sort out my sleep . 6 hours is not enough.
Thank you for all your help.
I bought some optimum nutrition whey and creatine monohydrate.
my secret weapon
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bw 111 kg
losing a bit quickly
gluten free oats 50 g with protein scoop
plus optimum nutrition shake 120 cal
24 g protein
banana
12.00pm
3 eggs and protein scoop dash of milk microwaved.
not the most appetising but nevermind lol.
pitta bread with small amount of cheese
salmon with 6 pieces of Warburton bread
350 cals bread alone.
Feeling hungry today
another optimum nutrition shake 24g
on workout
Bench mini pb 130 on comeback.
bar X 10, 60 X 10 100x 8 130 X 1 with some effort hit stickinv point mid way
100 8 100 7
tired
pres 45 X 5 , 6 , 5
bicep curls ez bar
10 , 30 , 35 X 10 40 X 6 tired here
reverse hypers bw 20 X 3
too late for cardio
yogurt greek big pot.
Banana
I will dial it in in my week more now.
blood sugar felt a bit low
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Nice work! Seems like the fire is lit. As long as your not losing strength on your lifts go with it.
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Exciting!
How is your wife doing, @decimation ? Starting to enjoy the changes sheās been making, or feeling deprived?
Thanks for your interest in my food blog Emily.
She is improving her diet slowly. But she does not like all the cooking I have to do. It creates a lot of washing up.
She has lost some weight and has joined the gym. We were going to go together today but something came up. She is slowly coming around but doesnāt want to calorie count. She did slimming world like weight watchers previously.
I donāt want to lose too quickly , as I want to hang onto my muscle mass. I will probably extend my food choices a bit to make it a little cheaper. lentils nuts etc
Oh she is not feeling deprived. She is on an appetite suppressant.
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You should be helping with this, right?
Hopefully sheāll begin to crave the healthier foods. Iām always happy to come home from vacation or finish up the holidays and get back to my regular/healthy eating after a period of extended treats.
I donāt think you should worry about losing too quickly. Your body is dropping unwanted fat and will be better able to pursue your goals without it. Imagine every part of your system - right down to the mitochondria in your cells - breathing a sigh of relief that youāre giving it real food to do its work of fueling you and building strength.
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Yes I do the washing up. It is mostly my cooking.
I think I will have to get a new battery in my kitchen scales and start counting accurately again.
I can ballpark the figured by now but it would be a lot better.
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bodyweight pb with Powertwister.
itta haoying 100 x 1 suppinated/ underhand
I wanted 3 reps but nevermind.
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