8 week logging el'compa

[seventies voodoojuice]

Post training tucker.

 

[Dunstone]

Solid training and Awesome shape!

Now to nail the food thing-
2g/kg protein minimum divided between 3/5meals
Carbs to make 30-40% of the total
And fats make the reest:

• Calories: 2000 kcal
• Protein: 200g
• Carbs: 170–180g
• Fats: 50–60g

This how I would look at it

4 Meals + PWO Shake (Rice Flour Version)

Meal 1 (Breakfast – clean + controlled carbs)
Chicken breast – 150g cooked or 45g WPI
High-protein Greek yogurt – 200g
Rice flour – 40g (dry, cooked into porridge)
Blueberries – 50g

cook rice flour with water + cinnamon = quick “cream of rice”

Meal 2 (Pre-Workout – main carb meal)

• Chicken breast – 180g cooked
• Jasmine rice – 150g cooked
• Green veg – 100–150g

Post-Workout Shake

• Whey protein – 2 scoops (~50g protein)
• Banana – 100g

Meal 3 (Post-Workout Whole Food

• Chicken / turkey / white fish – 180g cooked
• Potato or sweet potato – 200g cooked
• Green veg –

Meal 4 (Dinner – fats focused)

• Lean beef mince (90%) – 200g cooked
• Green veg – 150g
• Olive oil – 10g
• Avocado – 50

Daily Totals

• Calories: ~1950–2050 kcal
• Protein: ~200–210g
• Carbs: ~155–175g
• Fats: ~50–60g

 

[seventies voodoojuice]

Thursdays update,leg day.

10km mountain bike ride

Barbell squats,
1 × set of 50 reps @ 100lbs
1 × set of 8 reps @ 230lbs

Barbell lunges,
1 × set of 25 reps @ 100lbs
1 × set of 20 reps @ 160lbs

Standing calve raisers,
2 × sets of 35 reps

Dumbbell split lunges,
1 × set of 30 reps @ 35lbs
1 × set of 15 reps @ 50lbs

1 × set of Standing calve raisers for 30 reps.

Step ups(crate),
2 × sets of 50 reps.

Real intense burn on the high reps step ups at end of training,bike ride was awesome ,love to start leg day with a solid ride.no Anavar for leg day,same as back day.pumps are to debilitating.

Trained Saturday morning just a calisthenics session.will.post after tonight's chest session.just going to be a quick ,light one I have work tonight then work tomorrow.sunday night, Monday.

3500 calories there abouts.180gm protein.
Onto the next..

 

[seventies voodoojuice]

Some gear porn,next couple of cycles in the bag.

 

[seventies voodoojuice]

Update log for Saturdays calisthenics session,
pumped out a quick workout 4am before heading to work.very time limited so it's basic af.but it's something so I feel good getting that done atleast.

2 × sets of incline diamonds for 12
2 sets of neutral flat push ups 12

2 × sets of dips for 8
2 sets of pull ups for 6

2 × sets of box jumps for 20
2 × sets of lunges for 20
2 × sets of step ups for 20
2 × sets of standing calve raisers for 30

2 × sets of incline push ups for 12.
20mg Anavar pre workout,
and that's that,barely had the time but I get dirty on myself if I don't do what I plan,or at least improvise and get something done.
Wheat box with banana,full cream milk for breakfast,spoiled with a blueberry muffin & coffee.

 

[seventies voodoojuice]

Got in a fair chest session yesterday,will update it in my break today so it gets me to my 4 posts,just been hectic busy with work,life,family training etc so it slipped by me.bare with me I will get that post update done shortly guys.