Good to see you start a log and commit to changing the rest of you life mate. Along for the journey.
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Was in London recently… ate a lot of mince and eggs
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You have to give it time when drop cals. At least 2 weeks between drops. The worst thing you can do is drop too much too fast. It messes up your metabolism.
Under 1000cals is not good. That is not enough to support your daily bodily function.
My suggestion to you would be to aim for around 2200cals and get back to doing your cardio. For your macros you need at least 1g protien per lb of lean body mass.
Your 5’10" @ 250lbs and lets say 20%bf so lets say your LBM is 175.
Protien= 1x175lbs =175g (700cals) This is minimum
Fats= .3x 175lbs =52.5g fats (472cals)
So now we are at 1172cals. You can fill the rest in with carbs to hit your calorie goal.
If you like low carb we can switch this up a bit.
We can also talk about training days vs non training days.
Can you start logging foods/wo’s daily?
Here is a link to my log if you want to see how I structure hit.
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Aussie here.
Here for the gains (and losses).
Thanks so much for all the support and to everyone who said hello! I’ve been away for work the last few days, so that’s why I haven’t posted.
Yesterday I hit 1900 calories, and today 2200 I’ve increased my calories as advised. I won’t be able to do leg training for at least another week, and besides walking the dog, cardio is also off the table for now.
Tuesdays work out:
- Flat BB Bench Press (5/3/1): 55kg x 5, 62.5kg x 3, 70kg x 10 (FSL 5x5)
- DB Rows: 22kg x 12, 22kg x 8 (x4)
- Seated DB Press: 18kg x 8 (x4)
- Lat Pulldown: 60kg x 12 (x4)
- Cable Side Raises: 9kg x 12-15 (x4)
Today’s Workout:
- OHP (5/3/1): 35kg x 5, 40kg x 3, 45kg x 8
- Incline BB Chest Press: 40kg x 12, 50kg x 8 (x2), 45kg x 10, 45kg x 11
- Seated Cable Row: 52kg x 12 (x4)
- Face Pulls: 23kg x 15 (x2), 23kg x 12
15 push ups goal was to do 3 sets but ran out of time.
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This is a good day of eating here. Macros are good. Is his to be the plan going forward?
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Close as I can to it, do i eat the same on off days?
I would. Keep consistent and see how you do.
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Is this due to a medical restriction ? Why no legs or cardio ?
Here
Thanks Pwn I thought I had seem it mentioned but scanned back and missed it.
@lurking looks like the dog will be loving all the extra walking anyway. Hope the knee comes good soon.
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Yea I’ve got bursitis in my right knee, anything depending on the movement it get’s angry. For example I can OHP press fine but barbell rows hurt like hell. Hopefully I’ll be good in another week or two.
Can you temporarily switch out the BB rows for chest supported rows?
I can yes I have an incilne bench I have only just seen this but I will give it a go.
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I haven’t been keeping everything as up-to-date, but I’ve been hitting my protein target and staying within 1900 to 2100 calories almost every day. There were some bushfires nearby that I helped out with, so my training hasn’t been on point lately, but I’m back at it this week with my first leg session in a while.
I trainned last week but didnt have anything to record the numbers with.
I’m really suprised how easy I found the deadlifts.
I didnt push too hard today my knee is a little tender but not sore hopefully I can walk tomorrow. I did 20min walk on the treadmill before I lifted and mowed the lawn after it so i was walking for around 40min after training with no pain.
Deadlift 5/3/1
- 65kg x 3 reps
- 75kg x 3 reps
- 85kg x 12 reps
Leg Curl
- 3 sets x 12 reps @ 20kg
Leg Press
- 4 sets x 20 reps @ 80kg
Barbell Curls
- 4 sets x 12 reps (Bar only)
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Flat BB Bench Press (5/3/1):
- 5x 57.5kg
- 3x 65kg
- 10x 72.5kg (FSL x5)
DB Shoulder Press:
- 10x 18kg
- 7x 18kg
- 8x 18kg
- 8x 18kg
DB Row:
- 10x 22kg
- 10x 25kg
- 10x 25kg
- 10x 25kg
Cable Side Lateral Raise:
- 9x 12kg
- 9x 12kg
- 9x 12kg
Update:
I haven’t been posting lately, but I’ve still been hitting the gym consistently. I’ve been walking 6-7 km every day without any pain, and I’m planning to bring squats back into my routine next week. I’ll also be increasing my weight training to 4 days a week.
Diet update: I’ve made some tweaks, adding more fat and lowering carbs. It seems to be working since I’ve dropped 2 kg over the last few weeks.
I’m now 115.5kgs I’ve been between 117 and 118kgs since december of last year.
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Deadlift 5/3/1:
- Set 1: 65kg x 5 reps
- Set 2: 75kg x 5 reps
- Set 3: 85kg x 12 reps
- FSL (First Set Last) Set: 65kg x 5 reps
Romanian Deadlift (RDL):
- Set 1: 60kg x 9 reps
- Set 2: 60kg x 8 reps
- Set 3: 60kg x 10 reps
- Set 4: 60kg x 8 reps
- Set 5: 60kg x 10 reps
Seated Leg Curl (2-second hold at peak contraction):
- Set 1: 20kg x 12 reps
- Set 2: 20kg x 10 reps
- Set 3: 20kg x 12 reps
- Set 4: 20kg x 10 reps
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Im gonna tag mysrlf here
Gym Workout Log:
Flat Bench Press (5,3,1):
- 52.5kg x 5
- 60kg x 5
- 67.5kg x 12
- FSL (5x)
DB Shoulder Press:
- 5 sets of 20kg x 8 reps
- The 8th rep was a real grind on the last two sets.
DB Row:
- 25kg x 10
- 25kg x 10
- 27kg x 8
- 27kg x 7
Side Cable Lateral Raise:
- 2 sets of 9kg x 14 reps
I’m really happy with last night’s workout. I gave myself every reason under the sun to skip, but I pushed through and had a great work out.
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My knee has gotten to the point where I can start doing light cardio again.
For an insight into how my brain works. While working out last night I said to myself, slowly reintroduce cardio so I don’t flare my knee up and so I can add more as needed.
This morning I woke up went for bike ride for an hour then did a 10km walk. As soon as I came home I was on facebook and signed up for a 35km walk thats coming up in May.
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