Thread: Diet/Training log

Jeez, I just realized in them first pics I look like a fat sasquatch lmao...

Got a bit of time before bed. Today I was ultra sore from Friday and Saturday's workouts(back and chest) So I just smashed some cardio today. 30min HIIT on the peloton bike, which is awesome if you guys have not used one, and 30 min SS on the treadmill at 3.4mph and 2%incline. Tomorrow Im planning on another 30 min HIIT ride before work in the morning and arms after work. Had trouble this weekend getting all my cals in as usual but, I had 0 cheat meals or even snacks. I usually end up eating shitty on the weekend and only eating one or 2 meals each day. Had 4-5 good meals each day this weekend but ended up a bit short today, Ill prob smash a protein shake before i pass out.

You have certainly made progress man. Good job. Now time to kick it in overdrive and bust ass. Glad to see you doing it naturally at first as you will get WAY more from the gear once your body fat is 15% or under.

Are you following a strict meal plan and counting macros (calories)? If not I would HIGHLY suggest you start that. If you are, what're your macros at?

Fairly strict. 2100 cals atm with a 40 40 20 split. I just recently upped the carbs a bit because I was starting to feel a bit lethargic once I made it to the gym. Im still not too sure I am not a bit low on the calories but Im gonna see how things progress this week.

Originally Posted by Boombalaty

Fairly strict. 2100 cals atm with a 40 40 20 split. I just recently upped the carbs a bit because I was starting to feel a bit lethargic once I made it to the gym. Im still not too sure I am not a bit low on the calories but Im gonna see how things progress this week.

You can keep the carbs lower still just make sure to make them times periworkout. Nutrient partitioning is one of the most important things when it comes to diet. When cutting I pretty much keep all my carbs peri workout!

Log for today.... So today was a rough day at work, walked a shitload and shoveled 3k lbs of asphalt out of a dump truck so I was pretty wore out at gym time. Today was arm day and I really struggled. In the last few days I have had some pretty bad pain on the outside of my left elbow. I managed to struggle through but anything with a hammer grip was just too much.

supersets after a warm up

ez bar curl - 5 sets - 12-15 reps
overhead tri extensions - 5 sets - 12-15 reps

machine curls left and right - 5 sets - 12-15 reps
machine tri extensions - 5 sets - 12-15 reps

alternating dumbell curls - 4 sets - 12-15 reps
tri kickbacks - 4 sets - 15 reps

at this point I was really sore, especially my elbow so I called it quits there.
I have been doing some light curls and extensions here at the house with bands to keep the blood flowing

diet today was pretty decent, didnt feel hungry except just before lunch.

meal 1
1 cup lowfat cottage cheese
1 container light and fit greek yogurt

meal 2
baked swai fillet 5 oz
4 oz brussel sprouts
.7 cup brown rice

meal 3 (pre-workout) about an hour before the gym
6 oz chicken breast
1 cup broccoli
.7 cup brown rice

post workout
2 scoops protein in 1.5 cup unsweet almond milk
1 med banana

Dinner
Not sure what imma do here lol. Probably something like
5 oz 97% lean ground beef
1 cup broccoli
.7 cup brown rice

Need to finish up my log to see where this puts my macros for the day.

I had really planned on doing some sort of carb cycling and keeping my carbs higher on big lift days like legs and back. I just am not 100% on the proper protocol. There is so much conflicting info. Some say just cut the carbs and leave it as a deficit, some say up the protein to make up the calorie deficit.

Hey man, sounds like some kind of tendinitis or something with radial
Part of your forearm. My guess would be in arms you're trying to do too
Much and your forearm is failing before the biceps (I used to get this in my left forearm if I was doing arms twice a week). Maybe try cutting back a little arm arms as far as reps go.drop those sets to 3-4 max. Could also try lifting without your thumb gripped for a few workout to put less pressure on the forearm. See how that goes.

I could shoot you a few pointers on your diet if you want me to as well. Sorry I hope you don't think I'm being a dick or anything truly just tryin to help. You have the drive so wanna make sure you're making he most of that and optimizing your gains.

Oh no man, I dont think you are being a dick at all and I totally appreciate the input. I dont think its a forearm issue. The pain is very local, small area, surrounding the little bump on the outside of the humerus. prn85588DS.jpg I think that is the bone im feeling in my arm any way. Really weird, supinating with weight is tolerable but hammer grip kills me. I did have an unbelievable back workout friday and my forearms are still a little sore lol. I am open to any and all suggestions especially with diet. I really think my training is pretty ok.

Thanks alot Fit, I really do appreciate the help!