[quote]lordstorm88 wrote:
ok hold on ill write down the diet
cals/protein/carbs(sugars)/fat
3 litres of milk (1350/100/141(42 lactose)/45)
200grams almonds (1150/43/40/100)
2 fruits (250/3/60(30)/1)
protein whey 2 scoops (220/40/12/1)
chocolate milk(325/17/60(i suppose around 50 are sugars)/1.5)
olive oil im not sure how much i get but lets say 50 grams so 450 cals
brown rice (670/16/140/5)
meat (2000/170/50/125)
cottage cheese(200/25/8/10)
added up well… i think i overshot a bit hahahaha
(6615/414/511(100-150 sugars)/339)[/quote]
ok the average per day is 6000 cals. thats a bit too much.
ill try reducing the cals by 500. get some better meat sometimes and reduce the almonds and milk a bit. if i add in cardio for half an hour on off days i should be fine eating around 5500 on average and burning 4500 on average. ( i think i burn around 3000 calories on a normal day easily, include some HIIT and it can go up by 500-600 during training and another 300-400 the rest of the day)
If you are 202#, 6’ 1/2" and 18 yrs old your BMR is 2123.
Assuming a moderate activity level, your base calorie requirements are 3300.
Your up days should be no more than 4000 calories and your daown days should be no less than 2640.
Add 500 for your workout days, your workout days should be 4500.
In grams, try to get about 300/450/150 on workout days
Cut out the chocolate milk on non-workout days and a little of the rice.
On weekends get: 300/100/150
That shouldn’t be onerous and should save you some money on almonds.
ok my bmr is 2172 . with moderate whatever it goes up to… say 3500. there is also the thermic effect or whatever from meat, which should be 200-300 more cals. add some other crap like keeping the body warm and stuff and it can reach 4000 pretty easily.
anyway i didnt include veggies cause they barely got any calories and p/c/f. plus i rarely eat them cause im bored to cook them but ill try to sometimes. i take a multivitamin (it says take 2 every day, i take 1)
as for fish… its way way hard for me to get, and it costs heck of a lot to get decent fish compared to the proteins it gives. but whenever my mom comes to visit me or i go back to my hometown i eat quite a bunch of fishes.
as for the fat, it probably will go down quite a bit if i reduce the almonds, the milk a bit, and get better meat… at least for half of the meals
That looks better. You’re right about the calories in veg. They really don’t matter much but they fill you up and they’re better than pills. I thought Greeks ate a lot of fish. I lie in Nova Scotia but the best fish comes from British Columbia. Too many fish farms in Nova Scotia. The main benefit from fish is Omega 3 EFAs. If it’s expensive try fish oil capsules.
ok i came up with this. ill try tuna for fish. its expensive but thats the best i can do. the average is 5000 cals. if its still too much ill take 2 litres of milk instead of 3 and eat some more clean lean meat/fish.
cals/protein/carbs(sugars)/fat
3 litres of milk (1350/100/141(42 lactose)/45)
130 grams almonds (750/28/28/66)
2 fruits (250/3/60(30)/1)
protein whey 2 scoops (220/40/12/1)
chocolate milk(325/17/60(i suppose around 50 are sugars)/1.5)
50 grams olive oil (450/0/0/50)
brown rice (670/16/140/5)
meat (1000/85/25/63)
fish or good chicken (400-500/100/0/0-10)
cottage cheese(200/25/8/10)
total (5715/415/475(100-150 sugars)/245)
tuesday and thursday this
cals/protein/carbs(sugars)/fat
3 litres of milk (1350/100/141(42 lactose)/45)
130 grams almonds (750/28/28/66)
2 fruits (250/3/60(30)/1)
50 grams olive oil (450/0/0/50)
brown rice (670/16/140/5)
meat (1000/85/25/63)
fish or good chicken (400-500/100/0/0-10)
cottage cheese(200/25/8/10)
(5000/360/400(~50 sugars)/245)
and weekends
cals/protein/carbs(sugars)/fat
2 litres of milk (900/66/94(28 lactose)/30)
130 grams almonds (750/28/28/66)
1 fruit (125/2/30(15)/1)
50 grams olive oil (450/0/0/50)
meat (1000/85/25/63)
fish or good chicken (400-500/100/0/0-10)
cottage cheese(200/25/8/10)
(3925/305/195(~25 sugars)/230)
btw fish is expensive. it costs around 2-2.5 euro per 25 grams of protein worth of fish at least.
its really really expensive so unless you live on an island and have some relative or someone get fish for you and someone to clean it, its too much trouble.
but we used to eat lots of fishes back when we didnt all have desk jobs . but i didnt even live back then
squats 1592.5 felt kinda easy, 1595, 1495 (yay, next time ill try for 97.5)
bench press 15,4,382.5
pendlay rows 5375 wider ROM than last time.
i did some power cleans but nothing much really.
oh and i made 1 full pull up.
i got really really tired though after the bench press, i could barely do a 60 kg power clean. oh well, my squats are going up so if im gonna get really tired after them i dont mind if they are gonna go up.
i also figured out how to think when going out of the hole. push heels, push butt forward, “push” knees backwards, head up/backwards. i didnt do the knees thing before but it helps
Well done on the pull up. Power cleans are mostly technique at first. You need lots of practice to get it right. It’s best to do them when you are rested as they use the muscle fibers that are quickest to tire. They shouldn’t adversely affect your bench if you do them first.
yeah i figured as much. im guessing ill soon need to start a lower/upper body split. but ill wait till i reach at least one time a need to deload.
i kinda feel really tired after squats and one more exercise. last workout was like that too. the deadlift felt pretty heavy and i think my posture wasnt that great.
anyway, i think ill start on the abs/lower back with your suggestions
Russian twists are best on a decline because you hold your torso at the horizontal and do the twists. You don’t need much weight. Start with your empty hands go up slowly.
i also realized that if i keep trying really hard to add at least 5 lbs in every workout in even if its just one exercise ill get pretty good gains fast
i know it wont happen but thats kind of something to look forward to. later maybe ill get some small plates like 0.5 kgs or something so that if i can add a kilo to the bar, why not?
10’s good to start. You can train abs and back similar to other muscles but you’re not trying to completely fry them as you will need them to support your lifting next workout. Lower back needs more recovery than most muscles, similar to legs. Abs recover quicker, more like calves.
For light weights there are 3 inexpensive options besides those expensive micro weights:
You can get 1 1/4 lb or 1/5 Kg wights but they are not common and postage is a killer.
You can make weights from 5/8" chain links. Use the scale in the hardware store to get the weights you want. There are little joiner links that you can get to make a loop. I did this and made 4 x 1 lb plus 2 x 2 lb loops for about $20.
You can get washers with 2 1/4" centers and are 4" in diameter. They weigh 5lbs for 8 and are cheap if you can find them locally. Again, postage is a killer but some marine supply store might carry them.
well i doubt i need them yet, but when my protein whey is over ill need to go get new one and i think they sell plates too so ill go and check them out again.
squats 595, 597.5, 397.5 ill go for 100 next time and then stay there and focus on technique till my back doesnt round
overhead press 4,3,262.5 next time same weight
deadlift 2140, 2150, 3*160
i did a few snatches… then i dropped the bar by accident and got yelled at so i stopped haha
did 3 sets of good mornings with 30,35,40 kgs
4 sets of abs in decline(2 sit ups with 25 dumbell, 2 russian twists only with BW… they are hard to do without using the legs/hips to help)
1*5 dips… after that i was getting dizzy so i stopped
so today 1 hour of kick boxing… we ran and warmed up for 30 minutes, which i almost saw through all of it haha. then i punched the air 500 times and kicked him 100 times. i pretty much owned him.
anyway the dude told me to go and run in the weekend to get better conditioning. is that too much? sunday is my only day really off now, should i go and do sprints or constant pace running? or should i keep it off? i think just by going there 1 hour 3 times a week will be enough conditioning but anyway… i mean there were other dudes that have been going there for a while and leaner than me and couldnt last as long
btw my weight is around 95 kgs i’d say? considering the last time i was that much i have much more muscle this time
