JK vs BigRed
-
Ok here we go...<br />
<br />
Todays eats are as follows<br />
<br />
5.40am Pre-workout - Black coffee, 1 x BCAA capsule<br />
<br />
6am Gym then immediately post workout - Protein shake with water (2 large scoops), 1 x BCAA<br />
<br />
8am - 1 cup oats which includes 1 scoop of protein with low fat milk and 10-15 raisans<br />
<br />
10am - apple and second black coffee<br />
<br />
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 />
<br />
3pm - apple and muesli bar, black coffee<br />
<br />
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 />
<br />
9pm - 1/2 a protein shake (other half goes in to the oats for the morning)<br />
<br />
Plus of course a shit load of water. Drink prob 10-12 glasses a day.<br />
<br />
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 />
<br />
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 />
<br />
Based on the above I am probably not eating quite enough.<br />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
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..!
-
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 />
<br />
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 />
<br />
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 />
<br />
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 />
<br />
Rubbed em good last night whilst watching some WWE on MySky and hit the gym for legs this morning.<br />
<br />
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 />
<br />
Feels good now - will wait for tomorrow. -
yeah, lunges SUCK, but as that toothpaste add used to say, "they do get in".<br />
<br />
Reps for squats 6-6-6, and then lunges 30-20-20. That is each leg, doing them all one leg than the other. so your feet are set, your just lunging 30 times. with dumbells. it hurts!!<br />
<br />
We're onto leg press and swiss ball wall squats next week. Will keep you updated on that one for the pain scale! -
Did more cardio yesterday 15mins light run on the treadmill then some shoulders work before more cardio with 20mins HIIT on the cross trainer.<br />
<br />
Today had a back and bicep session plus the usual abs class. Did some solid deadlifts this morning so feeling good -
Pretty avg session today and I blame the 10 or so heinekins I drank last night for that!!<br />
<br />
Did Chest and Tri and just never felt like i really go in to the workout. Started with 5mins row and then workout went DB flies, flat bench, pec dec, incline DB press, skull crushers, tricep push downs and dips. <br />
<br />
6 workouts (incl cardio) to go pre-christmas then at least 10 days off the gym when I head away down coro with the family. Gonna give it everything this week so might be sore come christmas day! -
Final legs workout of 2011 done and dusted.Started with 5mins on the bike then on to squats (6 sets), leg press (4 sets), leg extensions super setted with hamstring curls (3 sets) and 3 sets of calf raises. No lunges.....they are so 2012. Did some abs to finish too. Tomorrow will most likely be cardio.
