Really? Liquid egg whites is a thing at every grocery store here
Yeah I’m kinda confused about this but it’s a thing throughout Germany. Even in bigger cities you can’t expect to get it.
Literally never seen them in any store that a remember.
Okay so it’s not only us, haha.
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I would drink egg whites in my younger days. (I am still in my younger days :P)
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We are around the same age, aren’t we? I tend to forget/ get confused with your age.
Your too strong for your age basically.
- Thanks, definitely not as strong as I feel.
Well a lot stronger than I was at your age (I am currently your age) 
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Still drinking egg whites…but it’s differen now, haha.
I used to LOVE justin harris training videos. Just big strong dudes smashing weights.
@koestrizer awesome, awesome job at the event. Throwing weight looks like a NIGHTMARE - definitely one of the events where just being strong doesn’t necessarily mean you’ll get it, the transfer of weight in the movement must have to be on point. Good effort anyhow, and great job on the other events.
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Thanks a lot!
Yeah throwing is really dicy it turns out, haha. But good deadlifters still seemed to do well after they figured out how these things operate at all.
My friend who got 4th place for example had power for 3 people and coordination for 0,7. His first bag went about 6 meters high but also 2,5 m to the front instead of back. His second went way higher than target as well - and nearly hit him in the head. BUT he was so powerful that he got the 24 kg bag over on his first try. Since only a handful of guys got that at all, he got a good placing.
26 !!! Thanks for making me feel ancient !
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Woke up at 122 kg. Good thing you warned me of random weight fluctuations lol, @Voxel . This was a little unexpected.
Another question for you, @t3hpwnisher : Veggies don’t count as carbs, right? Also do you count higher fat meats as ‘fat meals’ or as ‘protein meals’ if you don’t eat additional fat?
I ate 800 g (1,76 lbs) of Sauerkraut between yesterday evening and lunch today. My stomach was like “the fuck you’re trying to do?”
1 overhead box squats
3 x 8 @ 30 kg
2 log lift (clean once; beltless)
5 x 3 @ 81 kg
3 broad jumps
5 x 3
4 seated db press
3 x 15 @ 25 kg
5 wide grip shrugs
3 x 25 @ 80 kg
4 hollow holds
3 x 20 sec with 5 kg plates in hand and at feet
Notes:
- everything felt hard and heavy but that was to be expected, the workout dragged and I was sluggish(er). Weights are going to be nice and light this week. Still good to be in the factory again.
- coach said we’re going to do a 4-5 week power phase to get me moving explosively and then do a work capacity phase which should help my diet and hypertropy. Then it’s after the big numbers again.
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Why did you eat that much sauerkraut? 
That is a fair question, haha!
Well I bought a 800g can and ate about 300-400g yesterday evening. Well and then the rest was sitting in my fridge when lunch rolled around.
My stomach made some weird noises but settled eventually lol.
I think sauerkraut holds over for 5 days if kept refrigerated. I play it safe and go for 3-4 days. Apple-cider vinegar is a nice addition to it IMHO.
Would you care for my take on this or do you only want @T3hPwnisher to weigh in?
Yeah it’s not really about the kraut going bad… it was just…there, you know? 
. Will try the vinegar. I can’t really imagine how that tastes.
No, please go ahead.
Vegetables don’t count as carbs generally, conceivably there might be a few that you’d want to consider as a carb source eventually but initialled you don’t have to. It also depends what volume you are ingesting.
So, let’s say you’re making salmon with a pea sauce (beautiful pairing if you’ve never had it). That’d be less than a hundred gram of peas per portion so it doesn’t matter and I’d happily consider it a P+F (protein+fat) meal myself.
However, let’s say you roast a spaghetti squash in the oven and you have half of it. That’d be around two hundred calories. 50g of carbs. While it is a low GI carb, and a vegetable, I’d count it as a carb at that point since its a semi-substantial amount.
So, I hope the above let’s you see that the crudest guideline I can give you has some potential pitfalls but that most of the time you’ll find yourself in the first scenario rather than the latter.
And the guideline is this: 6-10 cups of vegetables per day.
If you actually practice some variety in your vegetable choices then the impact of vegetables on your calorie/carb intake will be negligible.
To be explicit: if one day part of that allotment is made up of two cups of spinach and another two cups of paprika then the average between the pair is insignificant.
However, if you every day opt for peas, beets, and corn then yeah, those ten cups might hold you back eventually.
I also tend to not have vegetables post-workout as they slow digestion and rarely pre-workout (the exception being spinach and kale because of their potassium content). Or broccoli and cauliflower as they are myostatin inhibitors.
5 – Eat cauliflower and broccoli to grow more muscle.
Eating some cooked cauliflower and broccoli every day inhibits a protein called myostatin, thus allowing muscles to grow beyond their normal genetic limitations.
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You greatly over estimate my cooking skills and patience, haha.
At the moment, my plan is to keep vegetables as a sort of filler to keep me satiated and “inflate” the perceived portion size I’m sitting in front of.
To give you an idea of today’s eating (which was more calories than yesterday, so not sure and still figuring stuff out):
- 5 am: 1 protein bar, low carb and fat (on my way to work)
- Breakfast, 8 am: Quark creme (I think this is like fat free greek yoghurt) with protein powder
- Lunch, 2.30 pm: 2 pork sausages and a shit load of Sauerkraut
- Pre workout, 4.30 pm: small bowl of whole grain flakes with a spoon of honey and skimmed milk
- Post workout, 7 pm: protein shake, 3 small rice cakes
- Dinner, 7.30 pm: 250g very lean wild salmon (like 1-3g of fat, tastes horrible) with a can of peas.
So long as they’re the veggies in the Deep Water food list, I don’t count them as carbs. Some things we classify as veggies can be sugary when eaten in large quantities. I stick with greens for the most part.
I eat additional fat. My go to source is nuts. However, if I have fatty cuts of meat in the day, I take away my supplemental fats meal to compensate.
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