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What exactly did you eat?
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That’s really nice to hear, I’ll keep them coming then!
Good question!
I’m not finished with the day yet but so far it looks like this:
Meal one:
6 eggs
5g fish oil
~300 grams of vegetables
2 cups of green tea
Meal two - five: (so three of these meals)
200 grams of chicken breast
250 grams of basmati rice
2 tablespoons of Apple cider vinegar
2 cups green tea
~250g of vegetables
(In the beginning of meal two I had two bananas to fill out my liver’s glycogen stores)
I trained after meal two and consumed this:
Before training:
40g of whey
30g of maltodextrine
During training:
15g of amino acids
70g maltodextrine
After training
40g of whey
40g maltodextrine
So as far as now I’ve eaten
304g of protein
766g of carbs
67g of fat
You may ask, why are you eating only rice and chicken?
For two reasons
- It’s easy
- I’m trying out what different carb sources do filling out - wise
Yeah, my protein will go close to 350 grams, but I’ll just write it down, it’s not a big deal.
I’ll have one or two more meals today to get the missing ~190 grams of carbs in
(Christ I’m hungry)
Refeeds are fun because as you eat and your body takes it all in your body temperature rises, I’m sweating right now and it’s not even hit in the room!
So far I’m filling out just good, I have veins going on in my traps, delts, forearms, hips and quads so I’ll assume everything is going as planned
Tomorrow and the two following days will tell if this really worked
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Another reason for me to point this out was to tell you a story about how unfair life is
You know, I was a 15 year old kid once
a kid that looked at guys who trained hard and I noticed their vascularity
Really, one big reason for me to get into this was the fact that I wanted a bicep vein
Well, now I got veins going on all over (as you may see)
But biceps?
No, of course not!
Really, I can see the bicep split when I flex it, so there is not really too much fat there, but I just can’t seem to obtain a goddamn bicep vein.
Oh well, sometimes life is funny.
By the way, if we are going to talk about muscle groups we tried to bring up in size when we started training, biceps are not on my list.
I always thought - and still think - that calves, hamstrings back and forearms are the most aesthetic muscle groups to have
After those I’ll have to say quads, shoulders and triceps
Last would be chest, abs and biceps
Of course the complete physique has all of the muscles in a perfect balance, so I wouldn’t say that chest and biceps are useless
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Eating lots of food is fun especially protein.
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How do you prep your veggetables and rice? Is it just plain rice?
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I just wash them and eat them raw usually
If I’m eating only meat and vegetables in a meal (no carb source) I’ll just throw it all into a pan
Just plain rice, only seasoning is salt in the water that I boil it in
True that
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I always wanted 1 as well. I’ve got decent delt veins but not one one my Bicep. Although I’m not so lean atm. Will be interesting how my abs and veins look when I lose some fat.
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What veggetables?
I havent really tried raw veggetables except corn.
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As I was in bed trying to sleep I was going through your log (reached post 100 or so) and I gotta say,you’ve provided an unbelievable amount of info.A noob could understand how to train and eat just by reading this log
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It’s really cool when you lose all the extra fat for the first time, and you get to see what your structure and muscle insertions really look like
After that it’s just about can you lose even more fat when you are dieting, there is no real element of surprise anymore (but it’s still cool)
Mainly broccoli, spinach, kale, different bell peppers, green beans, different onions, garlic, tomatoes and mushrooms are what I eat (yeah, onions and mushrooms are not vegetables nor do I eat them raw but I’ll include them too)
These things are pretty much what I eat in addition to eggs, meat, sweet potatoes and quark (+ a couple of supplements)
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Thanks man, I really appreciate it!
I try to help as many people as possible with their training and diet, and it’s good to hear that someone could benefit from this
The only problem is that it seems that not too many people find their way in here, hopefully the traffic increases as the post count does
Maybe I should put something controversial on here just to start a huge fight (like, I don’t know, something about altering your skeletal structure)
Only problem with that is that it could be harmful for beginners (that’s also why I don’t really endorse advanced training methods here and if I mention them I make sure to mention that it’s not for beginners)
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Remember that this log will probably be up at 2020.I get that not seeing many people engaging right now is demotivational but even 5-10 noobs coming accross your stuff per year sums up to a big number over time
That would be awesome.You could put a “FOR ADVANCED GUYS” disclaimer.Even if some disregard it and read it anyways,that’s what most of us that have been reading regular stuff for years and have a basic understanding of training would love
Anyways,your stuff is amazing
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That’s true, given that the log has gotten ~one reader /month since beginning it’ll probably be doing very well by that time
I’ll see about that, the advanced stuff is fun in a way; you don’t really need to explain the basics but you need to be VERY spesific on how to do the stuff so nobody gets hurt
Thanks again man!
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Why I usually opt for the harder variation (featuring an old friend)
Wanna know a secret?
I haven’t benched since I was 15. Really. When I was 15 I got sick and tired of the bench press because I felt like I wasn’t properly stimulating the intended muscles (okay it might have sounded more like “this is just an overrated bullshit exercise”, please don’t hang me)
So, I stopped doing barbell bench presses, and that is one of the best decisions I’ve ever made. I switched over to doing variations of the bench press, including dumbbell and barbell presses in different angles. Since then I’ve almost always opted for the close grip to make the range of motion longer (and thus make the movement harder) and to protect my shoulders.
Now, to give you an example:
A guy I trained with for ~10 weeks some time ago, whose main goal was not even benching a lot of weight, he was more interested in squatting (if you’ve been here for a while you may recognize him)
So, I had the guy benching with a close grip once a week after doing overhead press (on the same day) we did a couple of assistance exercises for bench on another day.
(Before we go any further, he could actually do the stuff properly for ~six weeks, first four we needed to do some non-bench related stuff I won’t discuss here)
So, six weeks, not focusing on bench
One session of close grip bench/week
One session of assistance/week
Before we started we tested his benching strength with a regular grip and setup, he got 40kg/90lbs for a set of five (done while fresh)
After six weeks he did a VERY easy single with 75kg on the close-grip bench after two sets of overhead press to failure. He probably had another 5-10kg in him, and even more without the overhead press.
Is there anyone who has the nerve to tell me that at this level of close grip bench strength he couldn’t bench more than 40kg for 5?
Man, I really wish I could’ve continued working with him. It was like poetry, really.
Now you have to understand that if the only thing you do is the hardest variation on something like the squat, it won’t work. In some cases (like the squat) you must do the movement itself in addition to the harder variations.
In a squat, for example the weights that are being used are so much bigger in the “standard” movement (I’m talking about the powerlifting squat here) that if the only thing you ever do is deep front squats with a pause you’ll get stapled when you load the bar on your back with 200% of the weight you are used to.
So be smart, and include the things I’m telling you about with moderation and a great deal of thought. (And don’t jump to using everything I’m saying at once, try it a bit at a time)
I’d love to elaborate but I have to sleep now, christ it’s late (again)
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How are your calves Danteism? I’m trying to get a bit of width to mine by focusing on putting pressure on my big toe when doing raises. I also change my foot stance every set and never rely on my Achilles tendon.
Im starting to think I have a really tight fascia around my Calf muscles.
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Same
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What phylum do those fall under? I’ve always wondered?
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What about Glutes? I admire a dude with some slappable glutes lol. Girlies too.
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