What do you use for tracking your calories. Nice log.
1 Like
I just use it to track my calorie intake. And I try to stick to my set limits on a weekly basis.
I’ve been tracking my calories every day since 2017 without a single miss. I want to know what I’m eating and how it affects my weight, my performance etc.
2 Likes
25.03.2025
Sleep
Calories 1,938kcal
carbs 220g fat 67g protein 117g
Rest day.
26.03.2025
Sleep 22.30-6.30
Calories 1,690kcal
carbs 179g fat 59g protein 112g
Gym workout
super sets
1. assisted cossack squat 4x10 each leg +
2. lat pulldown close grip 4x12x21,25
3. kettlebell RDL 4x15x15kg (first time after the back pain) +
4. kettlebell upright row 4x8x15kg
5. bulgarian split squats 4x8x15kg each leg +
6. lateral dumbbell raises 4x10x(2x6kg)
7. single leg curls 4x10x5kg each leg +
8. ab slider 4x15 +10kg
I try to eat a balanced diet.
My goal is to eat an average of 2100-2200 calories a day on WEEKLY basis. I get more on average - 2300, but I have no change in weight. I set a lower goal so as not to lose focus.
The macros in the food are distributed 40% carbohydrates, 25% protein, 35% fat. I achieve them almost perfectly. In 2017-2018 I ate low-carb and high-fat with 60% fat and felt and look extremely good. But I just can’t and don’t want to deprive myself of an entire food group again
8 Likes
27.03.2025
Sleep
Calories 2,126kcal
carbs 241g fat 85g protein 106g
Gym workout
super sets
1. pull ups neutral grip 4x5 +
2. dumbbell shoulder press 4x10x(2x10kg)
3. single leg press 4x10x30kg each leg +
4. pec dec machine 3x12
5. low row close grip 4x12x35kg +
6. lying dumbbell triceps extensions 4x12x(2x7kg)
7. leg press 4x12x50kg +
8. leg curls 4x12x15kg
28.03.2025
Sleep 23.00-7.00
Calories 1,753kcal
carbs 175g fat 64g protein 119g
Rest day.
6 Likes
29.03.2025
Sleep 23.15-7.30
Calories
Gym workout
super sets
1. assisted cossack squats 4x10 each leg +
2. pull ups neutral grip 7-6-6-5 +
3. shoulder wide bench press 4x10x37kg+
4. dumbbell RDL 4x12x(2x15kg) (still with precaution)
5. single arm lat pull down on knees 4x12x17,5 +
6. dumbbell shoulder press 4x12x(2x10kg)
7. alternating reverse lunges on smith machine 4x20 +10kg (10 reps each leg)+
8. lateral cable raises 4x12x2,5
9. leg curls 4x12x15kg +
10. dumbbell biceps curls 4x12x(2x8kg)
11. leg extensions 4x12x7 plates +
12. triceps push down machine 4x12x15
8 Likes
30.03.2025
Sleep 23.00- 5.00 (in fact 6.00 Spring time change). Interupted sleep, there is a trip ahead.
Calories 1,967kcal
carbs 228g fat 58g protein 128gf
Rest day Bus to the capital, than a flight to Prague.
31.03.2025
Sleep 23.15- 6.45 nervous, not in my bed
Calories 2,113kcal
carbs 233g fat 69g protein 135g
Rest day A tour in Prague.
01.04.2025
Sleep same
Calories 2,451kcal
carbs 205g fat 115g protein 146g
Rest day A tour in Prague.
02.04.2025
Sleep 22.30- but almost same
Calories 2,093kcal
carbs 230g fat 71g protein 141g
Rest day A tour in Drezden, Germany.
03.04.2025
Sleep 22.30-6.15
Calories 2,110kcal
carbs 233g fat 79g protein 106g
Rest day. Flight back to Bulgaria, bus to my town.
04.04.2025
Sleep 23.15-7.30 I woke up couple times
Calories
Gym workout
super sets
1. assisted cossack squat 4x10 each leg +
2. lat pulldown 4x12x17,5
3. kettlebell RDL 4x12x16kg +
4. dumbbell shoulder press 4x12x(2x8kg)
5. single leg press 4x12x20kg each leg +
6. peck dec fly machine 4x12
7. lat pudh down 4x12x17,5 +
8. lateral cable raises 2x12x2,5/ lateral dumbbell raises 2x12x(2x5kg)
Really light and easy, just to catch up
6 Likes
How was your trip? Pics?
Too short, but amazing.
I will tell later with pics
6 Likes
05.04.2025
Sleep 23.00-9.30 omg 
Calories 1900kcal
Carbs 155 g fat 96g protein 110g
Gym workout
super sets
1. Dumbbell shoulder press 4x8x(2x12.5kg)+
2. Dumbbell RDL 4x12(2x20kg)
3. Lat pulldown reverse grip 4x12x40kg+
4. Heel elevated dumbbell goblet squat 4x12x20kg
5. Incline dumbbell bench press 4x12x(2x15kg)
6. Leg cursl 4x12x15kg
7. Leg extension 4x12x7 plates
06.04.2025
Sleep 00.00-8.15 I woke up couple times
Calories 2100 kcal
Carbs 208g fat 93g protein 118g
Rest day.
5 Likes
07.04.2025
Sleep 00.00-8.00 I woke up coupke times again
Calories 2,166kcal
carbs 244g fat 61g protein 156g
Gym workout
super sets
1. assisted cossack squats 4x10 each leg +
2. pull ups neutral grip 4x6
3. alternating reverse lunges on smith machine 4x10 +10kg each leg +
4. lateral dumbbell raises 4x12x(2x6kg)
5. single leg curls 4x12x5kg each leg +
6. overhead press on smith machine on knees 4x10 no added weight
7. low row close grip 4x10x17,5 +
8. overhead triceps extensiona with a pleta 4x12x10kg
5 Likes
08.04.2025
Sleep 00.00-about 7 may be
Calories 2,248kcal
carbs 201g fat 101g protein 131g
Rest day.
09.04.2025
Sleep 22.30-7.30
Calories 1,895kcal
carbs 151g fat 86g protein 139g
Gym workout
super sets
1. assisted cossack squats 4x10 each leg +
2. bench press 10-10-8-8x37kg
3. dumbbell RDL 4x12x(2x20kg) +
4. dumbbell shoulder press 10-10-8-8x(2x10kg)
5. leg press 4x12x50kg +
6. lat push down 4x12x21,25
7. dumbbell biceps curls 4x10x(2x8kg) +
8. BW sissy squats 4x10
I had painful muscle soreness in my glutes and inner thighs.
4 Likes
Amazing Prague
Wenceslas square with the National museum, Old town square with Church of Virgin Mary in front of Tyn, Jan Hus. Monument, and astronomical clock
Awful windy, rainy and cold weather
9 Likes
Beautiful photos. Thank You.
1 Like
10.04.2025
Sleep 23.45-7.15
Calories 2,469kcal
carbs 255g fat 79g protein 185g
Rest day.
11.04.2025
Sleep
Calories 2,174kcal
carbs 158g fat 91g protein 175g
Gym workout
super sets
1. RDL 4x12x47kg +
2. overhead press 12-12-10-10-10x17kg
3. step down with a kettlebell in opposit hand 4x12 each leg +
4. lat pulldown 4x12x25
5. lateral dumbbell raises 4x12x(2x5kg) +
6. heel elevated dumbbell goblet squats close stance 4x12x20kg
7.machine triceps extension 4x12x15+
8. ab slioder 4x12x +5 kg (I do it strictly no using momentum)
5 Likes
12.04.2025
Sleep 00.00-9.00 I woke up 2-3 times but ok.
Calories 2,115kcal
carbs 245g fat 53g protein 157g
Rest day.
13.04.2025
Sleep 00.00-8.45 I woke up 2-3 times but ok.
Calories 2,523kcal
carbs 278g fat 91g protein 150g
Gym workout
super sets
1. assisted cossack squats 4x10 each side +
2. lat pulldown shoulder wide grip 4x12x21,25
3. alternating reverse lunges on smith machine 4x10+10kg each leg +
4. upright row with a plate 4x12x15kg
5. leg curls 12-12-10-10x15kg +
6. incline dumbbell bench press 4x12x(2x15kg)
7. BW sissy squats 4x10 +
8. lat push down with ropes 4x12x17,5
9. triceps push down with ropes 4x12x15 +
10. dumbbell biceps cuels 4x12x(2x8kg)
6 Likes
Prague Castle - President of the Czech Republic.
St. vitus cathedral next to the palace.
My humble phone is incapable of capturing this perfection
8 Likes
Beautiful photos. Whenever I see the pictures of cathedrals I wonder who the stone masons and sculptors were who labored, year after year, to produce such incredible buildings.
1 Like
14.04.2025
Sleep 00.30- 7.30 Bad.
Calories 2335kcal
carbs 239g fat 76g protein 168g
Rest day.
15.04.2025
Sleep 2245-7.15 But I woke up couple times.
Calories 2,302kcal
carbs 232g fat 84g protein 144g
Gym workout
super sets
1. dumbbell shoulder press 4x12x(2x10kg)
2. RDL 4x8x52kg
3. pull ups neutral grip 4x5 +
4. leg press 12x45kg 12x50kg 3x12x60kg
5. lateral dumbbell raises to overhead 4x8x(2x5kg) +
6. glute focused step up with a kettlebell 4x10x10kg
7. leg extensions 4x12x7 plates +
8. pec fly 4x10
6 Likes
16.04.2025
Sleep
Calories 2,083kcal
carbs 222g fat 71g protein 128g
Rest day.
17.04.2025
Sleep 22.30-5.30 I had to travel on business. I was supposed to get up around 6 but I slept restlessly.
Calories
Gym workout
super sets
1. assisted cossack squat 2x10 / weighted (for contra balance) 2x8x5kg +
2. pat push down 4x12x21,25
3. alternating reverse lunges on smith machine fron leg elevated 4x10x10kg +
4. single arm kettlebell overhead press 4x12x10kg
5. lat pulldown reverse grip 4x12x40kg +
6. incline dumbbell bench press 4x7x(2x17,5kg)
7. leg curls 4x6x20kg +4x8x10kg drop set +
8. ab slider 4x12+5kg
9. BW sissy squats 4x10+
10.machine triceps push down 4x12x15kg
6 Likes
18.04.2025
Sleep
Calories 1,562kcal
carbs 111g fat 58g protein 145g
Rest day.
19.04.2025
Sleep
Calories 1,684kcal
carbs 141g fat 65g protein 130g
Rest day.
20.04.2025
Sleep 00.30-8.00 But I woke up so many times.
Calories 2,317kcal
carbs 147g fat 129g protein 123g
Rest day.
21.04.2025
Sleep 23.45-7.30
Calories2,107 kcal
carbs 169g fat 109g protein 104g
Gym workout
super sets
1. assisted cossack squat 4x10 +
2. lat pulldown reverse grip 4x10x40kg
3. single leg dumbbell RDL - knee on the bench 12x22,5kg 3x10x25kg +
4. single arm dumbbell shoulder press 4x10x12,5kg
5. glute focused step up 4x12 no weight +
6. lat push down 4x12x21,25
7. leg press 2x12x50kg/ dumbbell goblet squat 2x12x20kg (the machine was occupied) +
8. chest fly machine 4x10
7 Likes