Skinny fats log

Training Training Logs
21

Def not a great idea. It takes quite a while to digest that many cals. You want the blood available for the muscles, not working for digestion.

Thinking the high cals wiped you out.

All you can do. Need to fail to learn.

2 Likes
22

Could have been a result of the post-shake insulin surge. Symptoms are consistent. So is timing.

Or, what @s.gentz said :man_shrugging:t2::grimacing:

2 Likes
23

Do you know where your maintenance cals are? Would be worth finding out. Much easier to manipulate cals/macros to meet your goals that way.

Kind of feel like you need to go on a 4-6 week caloric exploration to get things sorted so you can effectively eat for your goals.

2 Likes
24

No I donā€™t know maintenance calories.

I was attempting to short cut it, eating for a bulk, get back into training hard and watch the scales. Adjust as I see fit.

I always been consistent with body weight, other than the last few months, so I never really counted calories/ macros previously.

I will adjust the morning shake as suggested.

Iā€™ll do 100g rice and 100g chicken for next two meals.

Dinner Iā€™ll do as suggested. Iā€™ll count the macros and see what happens on the scales.

Iā€™m only guessing, I have no idea other than make some changes and watch the scales.

I do know that I have not felt stronger with the higher calories, not that Iā€™ve been back in the gym for long enough to really know I suppose.

25

Keep these meals at 200g rice and chicken. This will be +/-450cals each meal
Lower the shake and be diligent with dinner.
Where in the day do you train?

26

@s.gentz He said midday for the next few months.
He also asked for your spreadsheet. I bring it up because I wouldnā€™t mind having it a go-over.

27

@believer423
Iā€™ll send it a little later. I had to step out for a few hours.

28

@believer423
@Col74
This is a PPL split I used last year with great results prior to using the RPStrength app which I would also highly recommend.
For the legs you will see I alternated weeks with legs1/legs2. So the plan looked like this for me.
Week1
Push1/Pull1/Legs1/Push2/Pull2/rest/rest
Week2
Push1/Pull1/Legs2/Push2/Pull2/rest/rest
You can use the tonnage/reps to track progress.
I just used this on my phone so I could log it at the gym while training
One drive link to file below. Let me know if you need any help with it or with exercise selection.
PPL split.xlsx