Anythings a good combination when paired with cheese
even…
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Even that as long a it has a kilo of cheese. It’s all about balance !!
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Woke at 197.8 lbs, looking pretty tight apart from some lower ab bloating which I expected.
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Weight gain tracking time
End of June 185.4 lbs
End of July 189.3 lbs
End of August 191.1 lbs
End of September 192.4 lbs
End of October 195.3 lbs
So that gives
End of June to end of July up 3.9 lbs
End of July to end of August up 1.8 lbs
End of August to end of September up 1.3 lbs
End of September to end of October up 2.9 lbs
Average gain at end of September was (the baseline)
2.7 lbs per month
0.6 lbs per week
Average gain end of October
2.9 lbs per month
0.7 lbs per week
Which is pretty good considering I’ve actually been trying to gain weight. I’ll do measurements Monday morning fasted.
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How’s the energy levels with the extra food?
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Woke at 196.7 lbs, looking decent. Bloating pretty much gone.
@simo74 once I hit around 2500 cal/day my energy levels picked back up to pretty much normal. I’ve still got a lot of room to increase in terms of how hungry I get. The carb loads twice a week help a bunch too.
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Lunch somewhat derailed the budget today: wings. I had 15, five battered. They were fucking nice (@painter27 Pizza Capers, probably nowhere near Canberra’s best but not dear and quick to get) , but jacked my fats way up to just under double my allowance. Plus it was an even p/c/f split, which I try to avoid in a meal, I want wither p/f or p/c- although with an already quite low fat allowance this is less bad than it might otherwise be.
Something tells me this will not kill my progress overnight 
I’ll probably just take today as a bit of a refeed day and bump my carbs way up at dinner, because I’m within 20 grams of my protein allowance. I was going to carb feed tomorrow, so it’ll pretty much even out. It’ll have me over my calories for the day by more than a plain carb feed but again, not the end of the world.
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Look mate I’m trying not to get any fatter but a few wings cant hurt…
I’ll check it out
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Woke at 196.7 lbs, looking pretty tight. Pleased, given yesterday especially. Took measurements on waking
Chest at nipples 111 cm (up 2 cm)
Waist at navel 92.5 cm (down 1.5 cm)
Shoulders at armpit 127 cm (up 1 cm)
Thighs both 64 cm (up 2 cm)
Biceps both 34 cm (up 1 cm)
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Well it doesn’t get much more perfect than that! It’s gotta be a good feeling to have your training so dialled in lately.
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good job man,adding mass whilst losing around the waist!
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Shhhh don’t jinx it @Irishman92
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Today’s training
Shoulder raise tri-set 15 lbs for a bunch until my shoulders pumped up
Smith machine high incline press at pin 12
10x’bar’
10x88 lbs
8x132 lbs
3x10x165 lbs, 7-8, 8, 9-10 RPE
9x165 lbs, 9-10 RPE
8x165 lbs, 9-10 RPE
Goal for next week is 4+x10. Rear delts weren’t ecstatic with this today: they hurt a bit, and not in a good burn way. It felt like my shoulders were being forced to lock out in a position they didn’t like (too far forward), so either at this weight the fixed bar path on a Smith is noticeable and not great or I wasn’t stabilising my shoulders properly. Except, today I was making real efforts to lock my shoulders in, so I’m going with bar path. I’ll give it another week and if it feels the same I’ll swap it for something else. At the moment I’m thinking either high incline DB press or military press (and I’m leaning towards military because I’m already doing incline on Friday).
Lateral raises supersetted with pull-up ladder
Raises 10x10x20 lbs - a couple more weeks and it’ll be time to add weight or reps I think
Pull-ups 1, 3, 3 wide overhand with 22 lbs (accidentally did three twice), 4-5 wide neutral with 22 lbs, 5-4 close neutral with 11 lbs - cuffs off from four because they got too painful, elbows were fine luckily, 3-1 very close neutral
I may need to sort out some larger cuffs at this rate
Rear delt machine supersetted with rope lat pulldowns
Delts at pin 6 with elbows on handles 15, 15, 12
Pulldowns 3x15x110 lbs
Decided to ditch dead stop hammer curls off thighs as last week both times I didn’t get that great a pump
Standard BB curls 4x25x44 lbs, very short rests - most painful arm pump I’ve ever had. Keeping these for a few weeks.
All up including stretching too an hour and a quarter
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It just occurred to me that my diet would probably make a dietitian think I was an idiot.
Protein sources
Corned beef
Basa
Eggs
Pork, various cuts
Fats
Peanut butter
Butter
Eggs
Carbs
Nutrigrain
Hershey’s chocolate syrup
Honey
Jam
Sourdough rye
Oats
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Woke at 196.2 lbs, looking good.
Still waiting for the day you post you woke up at 220 and are FAAAAT
Good work Mark.
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Hopefully that fat part won’t happen. I could live with 220 lbs though
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At least you have bread in there but you’re missing rice, potatoes, and pasta. I usually have two of those a day in addition to bread. We have the Hawaiian bread and it tastes like cake.
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Pasta bloats me if I eat much, which sucks because I like it a lot. Potatoes and rice I’ve had plenty of in the last year so break is nice.