Diet/Training log

**fitraver** · 01-10-2017, 01:38 AM

Yeah I certainly am not a dr or anything I just know from doing heavy hammer Curls and stuff with that kind of grip, it effected my forearm and a nerve in it, which surprising made me feel numbness towards my elbow even tho the cause wasn't there. It was something like peripheral entrapment or something the chiro said. Your situation def may be different was just a thought when you said hammer grips because it places a lot of tension in that area.

**Boombalaty** · 01-10-2017, 01:45 AM

Luckily tomorrow is legs so the elbow will get some needed rest. Soulders/abs on wednesday but im not sure the elbow is going to dig laterals or front raises. Ill have to see how it feels and maybe do chest instead or do some high rep/low weight shoulders.

What do you think would be good changes to make in my diet? In the recent past alot of my issue was cheat days(or weekends) and getting up in a half conscious stupor in the middle of the night and smashing everything I could get my hands on. I think I have pretty well got that under control now.

**fitraver** · 01-10-2017, 02:01 AM

If I was going to make some changes to start, I would. I've your carbs to only ore and post workout since you don't have that many. Make you're first couple meals just P/F and then your ore and post workout meals P/F/C. Hen your last meal before bed just P if you can, if not P/F is fine. Just minor tweaks but it would give you more energy for your workouts and better nutrient partitioning.

Also, if always measure by scale, cup sizes can be inaccurate. Not sure how you measure .7 cup anyway hah

**Boombalaty** · 01-10-2017, 02:08 AM

Thanks man! Advice is much appreciated. I will see what I can find in myfitnesspal as far as weights. I will start weighing it all out after this week since almost all of my meals are already made up.

**PAiN** · 01-10-2017, 02:11 AM

Looking forward to this and excited to follow along bro! One day at a time!

You got this!

**fitraver** · 01-10-2017, 03:10 AM

Originally Posted by Boombalaty

Thanks man! Advice is much appreciated. I will see what I can find in myfitnesspal as far as weights. I will start weighing it all out after this week since almost all of my meals are already made up.

Good luck man. I'll Be following. Ever any questions feel free to pm.

**JohnDoe** · 01-10-2017, 02:28 PM

Fitraver has already given you a lot of solid advice...

Some from myself...take it and do as you wish...just my two cents.

Your elbow....
DO NOT DO ANY EXERCISES THAT CAUSE IT PAIN. Let that damn thing rest and heal - obviously none of us really know what the pain is from, but I can tell you from experience that if you keep hammering away at that elbow and ignore the pain...you'll end up needing a surgery. Find some alternative exercises that do not aggravate that elbow. I tend to go with machines and cables nowadays due to my own elbow issues going on. Focus on FORM and squeezing at the peak - no ego lifting!!!

Calories...
How long have you been at 2100 calories? If you've plateaued and not dropping anymore (fat) weight, drop them down to 1800 calories...I went down to 1800 calories and dropped 17 lbs in a few weeks. It took some getting used to being on such low calories - but you'll learn to manage those carbs and use them for energy pre/post workout.

Carbs...
I like to get a lot of my carbs eaten in the morning before I workout and then after I workout....and then small bursts of carbs throughout the rest of the day....some people don't have any carbs after a certain time in the day...some don't give a shit and eat carbs whenever they want. It's all about what works for your body type. If you have a low metabolic rate (like myself), you'll want to keep carbs lower and at the beginning
Of the day...I put on fat way too easily (put on muscle easy too....it's Both a curse and a blessing)....

You're doing very well so far and I hope that you know we are all here to encourage you and help you along. We appreciate all the info and the pics you post as well.

As you've probably already long figured out - diet is key to everything and yet thee absolute hardest thing to stick to (for myself and most). If you would like to see one example of someone who follows his diet with impeccable loyalty, see KUBES' log LOL.

Keep up the good work and can't wait to see how you progress!

**Justind** · 01-10-2017, 02:35 PM

Good job man!! I had great success with a low carb diet for weight loss. I did under 30 carbs a day for 30 days and lost 30lbs. Super clean eating will help get you the results your looking for. Just keep moving along and don't think about quitting even when things get tough!

**fitraver** · 01-10-2017, 02:36 PM

LOTS of great info here from JD! You're going to be well on your way man. Especially listen to him about the elbow thing, you may wanna grind away as we all do but an injury will only out you much farther behind them going easy a few weeks. Risk vs reward man!

**Boombalaty** · 01-11-2017, 12:50 AM

Today was another rough day at work slinging asphalt and it looks like I have 2 more days of this bullshit. Woke up early and hit the elliptical for 40min of ss cardio and felt like a million bucks afterwards. Today was leg day but I felt like I had to tone it down a bit since I will be hopping around and walking in 70 mph traffic the next 2 days. Felt pretty good and strong today tho and definitely could have done more.

12 min warm up on elliptical
4x10 squats ss with seated calf raises
4x12-15 triset leg curls, leg extensions, standing calf raises
finished up with 2 ss of curls and extensions at 25 reps to get the pump rocking.

Diet was def not on point today and I feel a bit guilty because I was not prepared. Tomorrow will hopefully be better.