I think any thing in the .8 - 1 gram range is fine. I usually do about .8 without any problems. To simplify dieting the only macro that I keep track of is protein. Then let carbs/fat fill in in the remaining calories I have for the day. What I find helpful is having a few staples that I eat when I’m not at home then leave some calories open for whatever the wife makes for dinner. Here are a few to consider
Cottage Cheese with your favorite seasoning (~25-28 grams of protein)
Greek Yogurt with Water / Preserves (~25-28 grams of protein)
Whey Protein Shake (50-75 grams of protein)
Just doing the above I’ll usually have like 1200 - 1300 left to spend for dinner. Which will get your the remaining protein/fat/carbs
I think I just had a couple of bad nights sleep, I felt fine today and really energised after the gym. Will do cardio and a very light weight full body work tomorrow. Wednesday, just cardio and then maybe back at it Thursday.
I think low bar was causing my shoulder pain, but I’m booked in with a strength coach Saturday morning so will get him to check form and offer his opinion.
I’m eating cottage cheese, cashew nuts, High protein yoghurt and whey/protein blend every day as the remainder of my protein sources, some nights I’ll have steak or a homemade lean mince burger for dinner with veggies instead of chicken.
I think my nutrition plan is good when I stick to it. Hot sauces have become my friends to liven up the chicken and veg I eat most nights for supper!
I’ve set myself a little challenge, to abstain from alcohol until I get down to 182lbs. I’m thinking if I can drop 2lbs a week this should be by early August.
2lbs a week at 190ish is a bit aggressive. Remember you still need energy to fuel your workouts and recovery… I probably wouldn’t go higher than a 20-25% calorie deficit.
@ralphiedacat, I was wondering about that:
I train fasted in the morning, then have a large protein and maltodextrin shake straight after. Do I really need any other carbs in day?
I would be getting some carbs from yoghurt, nuts, and veg, but would I actually need to include rice, potatoes etc.
Personally I train fasted first thing in the morning. Its been so long since I trained fed that I am not sure if my performance would change that much. After protein I pretty much eat what I want and it is generally an even split between fats and carbs. Over complication of things isn’t necessary.
If I train at the weekend, I’ll sometimes have eaten before hand and I haven’t felt any difference in strength of energy levels. I belch more though.
10 mins treadmill Incline 15 speed 5
Machine circuit all 20 reps
Chest press
Row
Shoulder press
Pull down
Cable curl
Cable push downs
Legpress
Legcurl
Guessed weights right, was just beginning to tire by about rep 15
20 mins treadmill 15 Incline speed 5
Really enjoyed this work out.
Also due to some great lighting in changing room, abs starting to show faintly!
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30 mins treadmill Incline 15, speed 5 heart rate when checked every couple of mins 140-150
Cable crunches
Side bends with 20kg kettlebell 20 each side.
Decided to still deload til session with coach on saturday
Treadmill Incline 15 speed 5 l, 10 mins
bw pull ups ss with Bnp 3x10
10 mins treadmill
Tbar row ss bench 3x10
10 mins tread mill
Bw Dips ss barbell curls 20, 15,10
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20mins treadmill
Cable crunches
Ab wheel roll outs, about 12 went really far out concentrating on using abs to pull back up not arms.
10 mins treadmill
Have really enjoyed this week, and have dropped some lbs, might incorporate 10 min treadmill at start and midpoint of workouts going forwards.
Looking forward to coaching session tomorrow and getting back to programme Sunday.
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boyce this is exactly what you want… after a deload you feel refreshed and ready to go.
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I’ve really had to hold back, was going to do programme today, but I don’t know what I’ll do with the coach tomorrow so thought another day off won’t hurt.
Coaching session was brilliant. Showed me foam rolling to loosen up for squats, which I think was my main issue, I was too tight and stiff so was leaning forwards. Also I was bracing wrong, I was holding stomach in, not bracing out from diaphragm.
He checked my deadlift which was OK but for needing a slightly narrower stance.
Very surprised to find it was a free introductory session, and no pressure to book in more, though I will be.
Went to my gym after:
Pull A
Dips bw 20,10,10,10,6
Bnp 20kgx12 25kg 2x10
Db Lateral raises 8kg 3x10
Triceps push downs 2x10
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Also discussed my current programme with the coach, he thought it was very sensible for my goals and couldn’t really offer suggestions for improvement other than varying rep ranges occasionally.
Thanks again for helping with that @ralphiedacat.
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Pull A
10 mins treadmill
Chins Bwx5, +10kg clusters 3,3,3,2,2, then 6 singles, bwx5
Face pulls 3x10
10mins treadmill
Tbar row 20kg x20, 30kg 12,6,4 drp, 15kg x20
High cable pulls 3x10
10mins treadmill
Db shrugs 32kg 20, 2x12
Ezbar curls 20kg 20, 12, 10kg x20
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Added a bit more volume, will start to deload more often to compensate for this. Also going to try for 30mins combined on tread mill on push pull days (time allowing) and 10 mins at start of leg days.
