JK vs BigRed
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[quote name='JK']Dunno eh. Bit dissappointed really. Put in some hard work over the last 6 months so kinda expected a bit better. <br />
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Oh well, just more encouragement to knuckle down further - better diet and shift more tin.[/QUOTE]<br />
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I wouldn't be disappointed with your results there mate, adding in your strength gains it's been an excellent six months. Bart is right with the diet thing, the exercise part is 30/40% of it the rest is about the fuel. I find getting the diet right much harder than the exercise part, but it's the most important part. -
Dont depress me <img src='http://www.daimenhutchison.com/invision/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt=':)' />
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Ok here we go...<br />
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Todays eats are as follows<br />
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5.40am Pre-workout - Black coffee, 1 x BCAA capsule<br />
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6am Gym then immediately post workout - Protein shake with water (2 large scoops), 1 x BCAA<br />
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8am - 1 cup oats which includes 1 scoop of protein with low fat milk and 10-15 raisans<br />
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10am - apple and second black coffee<br />
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12.30pm - lunch usually 1 cup brown rice, 185gram of tuna (in springwater), squirt of eta avo and garlic sauce for flavour (or sometimes chilli sauce)<br />
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3pm - apple and muesli bar, black coffee<br />
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6.30pm - dinner - roast chicken (prob 1/3 of the chicken), roast kumara, salad (lettuce, tomato, carrot, feta, capsicum, avacado), apple juice (water with all other meals)<br />
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9pm - 1/2 a protein shake (other half goes in to the oats for the morning)<br />
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Plus of course a shit load of water. Drink prob 10-12 glasses a day.<br />
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Thats a pretty standard day really. Usually will have sushi for lunch once a week and also friday I usually buy so could be a kebab, roast sandwhich or in winter a curry etc - this is my treat day.<br />
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Weekends are a bit different - usually have a bit of toast and maybe eggs for brekky, oats mid morning. But yeah otherwise pretty similar. Once a week will have some icecream for desert.<br />
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Based on the above I am probably not eating quite enough.<br />
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If I flick back a month or two I can see when I was counting my macros I did the following over a week.<br />
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Mon 2400 calories (322grams carbs, 53g fat, 160g protein)<br />
Tues 2545 cal (317g carbs, 74g fat, 177g protein)<br />
Weds 2849 cal (318g carbs, 94g fat, 180g protein)<br />
Thurs 2436 cal (354g carbs, 54g fat, 128g protein)<br />
Fri 2805 cal (371g carbs, 78g fat, 149g protein)<br />
Sat 2255 cal (226g carbs, 76g fat, 140g protein)<br />
Sun 2445 cal (243 carbs, 67g fat, 134g protein)<br />
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Gut feel is not enough calories overall and not enough protein either. -
Those results are all good bro. Hard gains and still valuable gains. I did BODY for Life about 5 years ago, was stoked to lose about 13 kgs and then found 6.6 of it was muscle! And I follwed the BFL training/regime diet religiously to the exact last rep and gram.<br />
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You should be proud. You are still marching forward and on track. All power to ya. -
yes with major weight loss you'remgoing to lose muscle - need to make sure you eat enough protein / aminos etc so you keep feeding the muscle while you lose the fat. A tough balance, and that is when the carlories in less than calories out becomes a science, as opposed to NOT being Rocket Science..!
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Been hobbling big time today....my calves feel like they could just pop right out! Did legs yesterday morning - squats, leg extension, hamstring curls and calf raises plus 15mins on the bike and the good old friday abs class.<br />
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Today did some catch up due to a missed workout on thurs. Funny sort of workout went - 5mins row, 5 sets of pullups, 5 sets of deadlifts (2 x top sets of 5 at 140kg), 4 sets of narrow grip incline bench, 3 sets of lat raises supersetted with shrugs. 3 sets heavy DB curls, 3 sets skull chrushers supersetted with kickbacks, 4 sets ezy bar bicep curls, 3 sets of tricep pushdows supersetted with dips. Took about 70mins and felt pretty dam good. Mean sweat session! -
haha and its still bad. When I woke I could hardly walk but hobbled my way to the gym and been stretching it all morning and they are freeing up.<br />
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Upper body today - 3 sets of wide grip pullups, 3 sets of DB flies, 4 sets on the flat bench, 3 sets on the pec deck. 3 sets each of seated row and lateral pull downs. 3 sets of military press.<br />
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Tomorrow is legs which could be a worry if my calves are still chopped so it may be light cardio session instead. -
And I did....<br />
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Rubbed em good last night whilst watching some WWE on MySky and hit the gym for legs this morning.<br />
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Good 10mins on the bike as warmup and then in too good old squats. 1 set of 20 just the bar, then sets of 12 at 60kg, 3 sets of 10 at 100kg and another set of 12 at 60kg but super deep. Not too heavy today but good volume. The 4 sets of leg press, 3 of leg extension, 3 of hamstring curls and 3 of calf raises (albeit slighly lighter than last week). 5mins on the bike at the end to loosen things up abit.<br />
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Feels good now - will wait for tomorrow.
