ATM strength . I knew with slightly longer rest I would stand a good chance of making all 25 reps.
Reps were not really grinders
I will do deload week as soon as I miss a rep in the 5x5. The game changer was getting hand off. It saved a lot of energy.
I suspect my bench has gone up a good bit. But I would need to rest / deload to tell really.
oh yeah I meant rest lol.
Cooked buckwheat for breakfast. Not had it before. It doesnāt taste bad.
Monday 11 November
100g buckwheat for breakfast with some cherries and zero calories syrup.
343 cal 8.1 protein
weight 113.1 kg in the morning
1 ham roll
sausage roll
back on track
two small potatoes and a few chicken slices
2 bananas
1 persimmon (Spanish)
noodles and 2 large chicken fillets with curry sauce.
Feel sick from overheating now .
8.1g of protien is only 32.4cals.
Buckwheat has the following macros per 100g per USDA.
13.3g Pro 53cals
71.5g Carb 286cals
3.4g Fat 31cals
This is not a good ratio or C/P/F especially for the first meal of the day. You cal count is light as well. By my math you ate 370cals in buckwheat plus the cherries.
Can you have 60-70g buckwheat and some egg beaters or a protien shake for your first meal?
You have put a few kilo back on. Are you trying to build muscle or lose fat?
Thanks S gentz .Iām still trying to lose weight. I have been careless this past month. I have gained 3kg. Probably not muscle.
I can certainly add egg whites or protein shake etc.
been to gym .
I used the reverse hyper my blood pressure shot up and I feel like shit.
I did 10kg X 12, 20 X 12, 30 12 40x 12 , 50 X 7 before quitting. it was fairly challenging.
I tried dumbbell cleans before that . they were also weak.
bup kB press 32kg very dodgy rep but made it.
Tuesday 12 November
BW 113.05 kg
two potatoes medium
and chicken slices
small potato , vegetables mix and 3 small Richmond sausages
sausages 300 cal altogetherā¦
half a big Joghurt
ICE cream 175 cal low calorie. had a little bit of my wifeās pot.
can of ginger about 65 cL
3 sausages roughly 300 cal
two pieces of bread 86 cal
What are you using to track your foods?
From what you have written here I have 0 idea of your calories/protien consumed today?
Is this each? I donāt think i have ever seen a piece of bread thatās 40 cals?
This is the same manner in which you detailed your diet last time and it didnāt work that well.
Take the time to figure out exactly what your consuming and document it in an orderly fashion.
I take 5 minutes each day while i eat a meal to write up my log. I plan all meals ahead so there is no issues.
If you want to succeed you need to allow yourself to. It seems you sabotage yourself at every turn.
How can I/We help you? Do you want help?
I write everything I know Iām going to eat for the day into MFP while I eat breakfast. As I know more, I add it.
Except 80% smaller!!!
except moms didnāt include ādatemā, monoglycerides, ānatural flavorsā, soy lechitin, cellulose gum or monocalcium phosphate
You got my joke 
yep, just adding on . . probably unnecessarily
Thanks for the input . It was 86 cal for each slice .
I had two lean burgers later too .
Iām eating a lot better than I did. I think it will take a few weeks to build the habits again.
I will track better tomorrow. You have all helped me a lot already. I will try to apply that advice with allowing a little leeway on off days.
I found the high protein moderate carb approach the best.
I am benching again tomorrow.
117.5kg for 5x5. I am fairly confident I will make it but it will be difficult.
I am looking to get a good bench to be ratio.
itās around 2500 calories. To be honest not entirely sure.
This^
Wednesday
BREAKFAST
cereals brownfields blueberry wheats
90g 300. cal
15.4 g of sugar. thatās a fair amount wow
plus calories from skimmed milk.
coffee with milk NescafƩ
can of ginger 60 cal
beef
cooked meat trimmings by itself
200 g 213 cal
38g proteing
bench pres an 9.50 onwards
bar warmup including throat presses
60 X 7 no rest
80 X 7 no rest
117.5 5 X5 missed very last rep
4th set was best set m I got the breathing right.
my technique is a little lacking. it improves set by set normally. Fourth set was strong so disappointed to miss last rep on 5th set.
after workout snack
200 g beef trimming 213 cal
2 slices of bread at 86 cal each
Found a Wendler calculations for calculating potential 1rm .
(weight X 0.003) X reps + the weight
((117.5 X 0.033) X 6 reps plus weight
23.265 plus 117.5kg = 140.765kg.
seems very accurate.
Iām sure with a bit of motivation and weeks rest I could do a little more. But it is still very close to what I think I could do.
more pastrami 200g 213cal
persimmon from Spain
yoghurt greek
600 cal 1/2 big pot
15 g protein.
wow also not good.
What yoghurt is this?
A 450g tub of Skyr is 48g of protein at 300 caloriesā¦
