Starting morning weight (post breakfast and water) was 80kg on the nose. I don’t weigh myself first thing because I lose so much weight overnight mostly in water. I’m always like a furnace so in the mornings I’m super dry, this morning is was 77.4kg before I ate and drank. Rediculous.
Worth adding that I don’t/haven’t used any steroids/peptides etc and won’t be during this ‘challenge’, so all my progress or lack of will be a result of training and nutrition.
Also every day I’ll be taking a vitamin B12 supplement, vitamin D and thermogenics twice daily. Other than that, it’s just a pre workout and protein shakes.
Training today was good but tough
Ham curls 48 with 25 partials on final set
Chain Ssb squat for sets of 6 with 80kg base weight and adding chains each set until it got slow. I think top set was around 130\140
Escalating leg press 1 set (4 reps then partners add a 20kg plate each side and repeat to fail) I have no idea what this ended on but it was horrible haha
Leg extensions 310/15/20 respectively with 15 partials on last set and quad stretches between sets
DB Stiff leg deads 215 slow and controlled
Standing calf raise/dorsiflexion super set 210/10/10 calf raise ten reps then 10 second pause at the top, 10 more and pause, 10 more and pause = one set. Followed by dorsiflexion to agonising failure
Food for today is
Overnight oats with oat milk, berries, honey and a protein shake
Apple, mandarin and a protein shake
Gnocchi with red kidney bean, tomato and capsicum bolognaise
Peanut butter sandwich and handful of nuts/seeds
Chickpea and lentil rogan Josh with large side salad
Possibly a third protein shake.
Delicious
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Yoga this morning for 20 mins after legs yesterday, my God I needed it!
Chest/shoulders today
- Slight inclined dB press 4*8
- Chain bench with pause 5*5
- Slight inclined bb spoto press with constant tension 3*6
- Ladder push ups (low, medium, high incline) 2 times through, second round to failure
- Seated controlled dB laterals 3*12
- Bb cage press 5*5
- Rear delt destroyer 1*60/30/10 start with 60 swings then drop weight by half and do 30 then drop weight by half again and try to do 10 slow strict reps… This blew my delts up
Meals
- Spinach, banana, oat milk and vanilla protein smoothie with 2 slices of wholemeal toast and natural Peanut butter
- Protein shake with water, apple and a mandarin
- Veggie burger bowl with big side salad
- Peanut butter sandwich and handful of nuts
- Mexican rice and beans with avocado and green, yellow and red capsicum
- Optional protein shake before bed
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Morning yoga was such a good stretch.
Training was
- Standing calf raise 6*10 with 5 bottom partials each set, 1 minute rest between rounds
- Leg press calf raises 2*10/10/10 with 10 second pauses and dorsiflexion to fail
- Seated calf raises 2*10/10/10 same as above
- Hanging leg raise 4*15
- Cable crunches 4*20
- Assault bike intervals for 10 minutes
Food
Breakfast: banana and oat protein pancakes with manuka honey and berries
Snack 1. Protein shake, apple and mandarin
Lunch. Homemeade margherita pizza with big side salad
Snack 2. Peanut butter sandwich and handful of nuts and seeds
Dinner. Veggie patties with mixed salad and flax seed oil.
Snack 3. Protein shake with oat milk
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Powerful yoga this morning
Training.
- Barbell single arm row 4*8
- Barbell power row 4*6
- DB pullover 4*10
- DB shrugs with 3 second hold 3*12
- Deadlift with chains. 140 base weight then adding chains for sets of 3 then a final set to fail. Was about 180 at the top for 13
Food
Same as Monday (leg day)
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Trained first today, chest and shoulders
- Football bar bench 412
Superset band over and back 48 - Pec minor dip weighted 415
Superset with band over and back 48 - Bend over db rear delt raise 4*15 with 20 hang swings each set
- Spider crawl with band around wrists 445 seconds
Superset with band over and back 48
Went home and practised the Wim Hof breathing method which was cool then did my yoga, and honestly I was much more in control of my breathing and balance
Then I had an ice bath which was freezing but also fucking awesome.
I bought a 160L tub and I’m just going to use that for daily ice submersion now because afterwards I felt so good.
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What’s the challenge you’re doing?
Goals/timeline? What changes have you made to nutrition/training for this?
For consistency, people typically weigh themselves first thing in the morning after your morning emptying when you are closest to your actual bodyweight. Taking it after you eat/drink is just going to make the weight fluctuate and be tougher to gauge what your actual bodyweight is doing. IMO the 77.4kg means a lot more than your 80kg post water/food consumption.
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I’m following the John meadows reactive Pump Program and writing me own weekly meal plan based off 3000 cals per day, which is slightly above maintenance. Just a personal challenge to stick to a body building style program and diet for that period of time while my girlfriend does her own challenge program with her gym. Basically so I don’t eat shit in front of her, but also to look good
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Forgot to log the weekend.
Yoga both days, arms on Saturday and a hike on Sunday
At the same as Monday on sat and Tuesday on Sunday.
Today.
Yoga and breathing exercises
Legs
- Ham curls, 4*12/10/8/8 with double drop set on final set.
- Chain squats again 5*6 with chains
- Banded leg press 4*8 constant tension
- 1.25 hack squats 3*10/8/8 plus two drops to failure on last set
- BB stiff leg deads 2*15
- Standing calf raise 330(10/10/10)
Superset with tibialis raise 3Max reps
New menu for this week
Breakfast
Overnight oats w oat milk, honey, banana, Peanut butter and Chia
Snack
Pear, orange and a protein shake
Lunch
Mixed bean nacho bowl (plain corn tortilla chips w kidney and pinto beans cooked in diced tomatoes w spices and chili, topped with fresh avocado)
Plus side salad of red cabbage, green chili and tomato
Snack
Natural Peanut butter on wholemeal
Dinner
Fettuccine with green pesto (avocado, olive oil, spinach, fresh lemon and pine nuts all blitzed together and stirred through pasta). Side fresh salad cos I’m a veggie gangsta
Pre bed shake optional.
Still on the same macros. If you plan ahead my vegetarian and meat eating friends you can still eat the foods you like without filling your body full of shit.
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In one. Knowing how to cook is a massive bonus.
Speaking of, try this:
Half red cabbage, shredded
Three red capsicum, shredded
One onion, sliced
Half cup apple cider vinegar
One and a half tablespoons brown sugar
Two tablespoons chilli paste
Salt
Pepper
Olive oil
Pour olive oil into a large, deep skillet and heat on medium/low flame. Pour in onions and sautee for around 10 minutes. Microwave the cabbage and capsicum for five minutes, then add to the pan. Add vinegar, chilli, salt, pepper and sugar. Stir, then cover and let simmer for about 40 minutes.
Morning yoga for 20 mins
Breathing exercises and cold shower
Bloody invigorating
Training
- Slight decline db press 4*8
- Reverse band bench 5*5
- Slight incline 3/4 bench 3*6
- Elevated weight vest push-ups (deep stretch) 3*fail
- Bent over rear delt fly 3*20
- Mini band face pull 3*12 (3 second hold)
- Cage press 5*5
Food
- Overnight oats w banana, honey, PB, Chia and protein
- Pear, orange and shake
- Mediterranean burger with hummus and side of sourkrout
- PB wholemeal sandwich and mixed nuts
- Fettuccine w Avocado and spinach pesto
- Protein shake pre bed
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Great log man, I’m in!
So what does a typical day of eating look like to you? What do your calories look like?
Today
Relaxing yoga and breathing techniques
Training Calves and abs (boring shit, not logging)
Meals
- Banana, oat milk and spinach protein shake w two slices wholemeal toast with almond butter and Chia seeds
- Apple, banana and a protein shake
- Nachos. Plain corn tortillas topped with mixed bean and tomato home made salsa and fresh Avocado plus a big side raw salad of green chilli, red cabbage, cherry tomato and lemon juice. Super crisp and refreshing.
- Peanut butter sandwich on wholemeal and some nuts
- Risotto with spinach and roast sweet potato is a bunch of mixed spices
- Maybe another shake, dunno yet.
Hey fella,
A standard day as in when I haven’t planned?
Some days I’ll make a big ass shake of fruit and veg and oats and just chug that after the gym and count it as breakfast and a snack basically and then not eat until midday or a bit after. I eat so much different stuff now that I’m vegetarian whereas eating meat it was basically just whatever meat I felt like and then I wouldn’t really think about the vegetables. But since going vego I almost pick what I’ll eat daily or every couple of days on colour. Fruits and veggies are so colourful it’s fun to make dishes based on colour. Often when I go shopping I’ll just pile up fruits and veggies and just wing it. But for the next few weeks I’ll be planning ahead and posting my daily stuff
No yoga today as I was pressed for time
Starting training back and was just bored with all the body building stuff so my workout went like this
- Clean and jerk (2 clean, 1 jerk) 60,65,70,75,80kg then 3*1 full clean and jerk with 85kg
- Clean pulls 4*3 with 107.5kg
- Front squats 5*5 with 112.5kg
- Conditioning “Dianne”
21-15-9
100kg deadlifts and handstand pushups in 8:16
I fucking loved this workout. I love moving and being explosive. I sucked at the handstand pushups, kept coming off the wall and couldn’t string more than 5 together but oh well. Each round of deadlifts was done in less than 30 seconds.
Food
- Overnight vanilla protein oats with honey and Chia seeds
- Protein shake, apple and orange
- Tempeh tacos (tempeh, beans, diced tomato, capsicum and spices, w about seven taco shells)
- PB sandwich on wholemeal and a banana
- Broccoli, cauliflower and lentil rogan josh
- Protein shake.
Update: I’m already sore as fuck and I love it.
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Sore as a motherfucker haha. This is living.
Yoga in the morning and breathing
Training
- Emomx9
60kg BB, 3 clean, 3 front squat, 3 push jerk
This kicked my ass but it was fun and my kinda work. Grip tight and go fast. - Hero WOD “31 heroes“
In honour of the 30 male and female soldiers and 1 canine who gave their lives
31 minute amrap
400m run with 10kg sandbag
7 thrusters 40kg (Rx 70kg)
36 ring chins (Rx 6 rope climb)
11 box jump 30inch
Had to scale it as no partner or rope climb and couldn’t maintain the thrusters at 70 so just tried to grind non stop. Easy to put in the work when you think about the service men and women, a little pain is nothing
Food.
- Overnight chocolate protein oats with Peanut butter
- Fruit and a protein shake
- Risotto w sweet potato and spinach
- PB sandwich w wholemeal
- Moroccan veggie burger with side sour krout
- Protein shake
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Are you counting calories or macros or anything like that? Or do you just eat and let the training sessions and ya body dictate if ya need to eat more or not?
At the moment it’s about 3000cals per day. Total calories is more important to me than macros but it’s around 120-150g protein, 300g carb and 90 fats.
Mostly though I just train balls out and eat whole foods and stay in pretty good shape year round. I eat when I’m sore and have worked hard and don’t binge than much. But yeah 90% of the time I eat like a champion so the times I do binge out don’t matter.
That being said I know it’s easier to stay lean than to get lean, and I was always skinny but I’m probably about 9-10%bf at 77.5kg (empty morning weight) so I’m by no means a big lean dude
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Rest day today. I hate it.
But I work all day and night so I don’t really have time anyway
Yoga for 30 mins counts I guess
Meals
- Choc banana overnight oats
- Protein shake and apple, pear, banana and orange
- No lunch unfortunately
- PB sandwich
- Massive curry of cauliflower and broccoli and lentil rogan Josh and six pieces of wholemeal toast to make up most of my missed macros
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