Approved Log My competition log - Steven

[Steven]

So again 2500 calories is the aim for the day, but if I make my protein requirements (150g+) I don't push for the 2500 unless I'm hungry and find I need it. So yesterday and day before fell below 2300.

 

[Steven]

Saturday

Weight - 98.8kg

Exercise:

30 min walk

Food

Snacks:
Hot Coffee
Ice break coffee
Banana
2x tinned Tuna

Meals:

Silverside on toast with cheese

Silverside in Bagel with cheese

Chicken and Mashed potato

Estimated calories:

2200-
173P
61F
240C

 

[Steven]

Sunday

30 min cardio

Taking a page out of Kevin Levrone's book and having a couple drinks but keeping the calories in line too.

Bacon and Eggs on toast for breakfast

Mostly just snacking on chicken breast throughout the day to hit the protein requirement and a glass of Pineapple juice to go with my creatine.

 

[ChasetheCase]

Sunday

30 min cardio

Taking a page out of Kevin Levrone's book and having a couple drinks but keeping the calories in line too.

Bacon and Eggs on toast for breakfast

Mostly just snacking on chicken breast throughout the day to hit the protein requirement and a glass of Pineapple juice to go with my creatine.

That’s a good idea to have as a snack. How do you stop if from being dry? I’ve been considering buying a bag of pre made turkey for the same thing just worried about the dryness.

 

[Steven]

@ChasetheCase hey mate recently I find an easy way is to only eat it freshly cooked, I seat it both sides for a while, then finish it off in the oven or air fryer.

If you're not gonna eat it straight away, then I'd brine your breasts for like an hour prior to cooking them, should hold moisture a little better for reheating. Just don't forget they're sitting in brine because chicken absorbs it incredibly and after like 4 hours they may be inedible lol.

Another idea I haven't yet tested, but believe is used when reheating other foods, is wrapping in a wet paper towel.

If you find it ends up dry either way, nando's has some great low calorie options to slather that tree bark in, which I believe are in the sauce aisles of woollies.

 

[ChasetheCase]

I used to do the water paper towel trick with frozen burritos. Worked great, wouldn’t have entered my head to try that with chicken breast.

 

[Steven]

Yeah that's prob the common food for it haha. Can't promise it'll work with chicken breast but it's been on my mind to try soon!

 

[Steven]

Monday

Incline bench - 80kg 8,7,6
Decline hammer strength bench - 80kg 12,11,10
Standing chest flyes - 100kg 10,9,8
Seated lateral raises 60kg 4x10
Abs - 30kg 15,12
Standing Calf raises - 125kg 3x10
Single arm pushdowns 10kg 3x8
Tricep pushdowns 15kg 3x12

30min cardio

Breakfast:
Chicken + cheese on toast

Post workout:
Dextrose + fruit juice

Lunch:
Chicken and mash + broccoli

Dinner:
Chicken and rice

Snacks:
Banana
Tuna x2
Ice break coffee
Coffee

2428 calories
208P
83F
211C

Weighed in at 97.1kg today, couple of drinks combined with fighting off a cold probably why I'm so low today, expect it to bounce up a bit tomorrow.

 

[darkHORSE]

So again 2500 calories is the aim for the day, but if I make my protein requirements (150g+) I don't push for the 2500 unless I'm hungry and find I need it. So yesterday and day before fell below 2300.

Calories can be a bit flexible day to day depending on hunger and energy needs. As long as you’re consistent with the protein and not going way under calories long term.

 

[darkHORSE]

I have to say, I’m seriously impressed with your updates. You’re smashing it

 

[John smith 4929]

Monday

Incline bench - 80kg 8,7,6
Decline hammer strength bench - 80kg 12,11,10
Standing chest flyes - 100kg 10,9,8
Seated lateral raises 60kg 4x10
Abs - 30kg 15,12
Standing Calf raises - 125kg 3x10
Single arm pushdowns 10kg 3x8
Tricep pushdowns 15kg 3x12

30min cardio

Breakfast:
Chicken + cheese on toast

Post workout:
Dextrose + fruit juice

Lunch:
Chicken and mash + broccoli

Dinner:
Chicken and rice

Snacks:
Banana
Tuna x2
Ice break coffee
Coffee

2428 calories
208P
83F
211C

Weighed in at 97.1kg today, couple of drinks combined with fighting off a cold probably why I'm so low today, expect it to bounce up a bit tomorrow.

If you’re getting sick try wouldn’t hurt having the extra cals and rest, nothing worse than being in that half sick state for weeks because your body can’t fully recover. Hope you keep smashing it bro

 

[Steven]

@darkHORSE thanks mate trying to be a bit more consistent with it yeah I try to at least get my 2,000 I have heard not a good idea to go too low consistently so will try avoid that haha.

 

[Steven]

@John smith 4929 hey mate yeah I think if I need the calories I'll let them slide up a bit, I think I'll recover pretty quickly, caught it off the wife and she seemed to have turned a corner after a couple days haha. But if it gets bad yeah I might have something filthy and a rest.

 

[Steven]

Tuesday

Lying Leg curl - 50kg 12, 10, 9, 6+3+3
Panatta Glute Runner - 70kg 8,8,8
Leg extension - 85kg 9+4, 9+4
Leg press - 120kg 15,16,17

Breakfast -
Bacon + eggs on toast

Post-workout -
Fruit juice, dextrose and protein water

Lunch -
Chicken and potato

Afternoon tea -
Chicken and rice + broccoli

Dinner -
6 inch Chicken sub from subway

Snacks -
Iced coffee
Hot coffee
Banana
Tuna

2291 calories
178P
74F
227C

Weighed in at 97.2kg, lower than expected. No cardio today. Legs felt good today just lighter at the end due to illness but otherwise feeling good and not starving at any point in the day.

 

[darkHORSE]

Tuesday

Lying Leg curl - 50kg 12, 10, 9, 6+3+3
Panatta Glute Runner - 70kg 8,8,8
Leg extension - 85kg 9+4, 9+4
Leg press - 120kg 15,16,17

Breakfast -
Bacon + eggs on toast

Post-workout -
Fruit juice, dextrose and protein water

Lunch -
Chicken and potato

Afternoon tea -
Chicken and rice + broccoli

Dinner -
6 inch Chicken sub from subway

Snacks -
Iced coffee
Hot coffee
Banana
Tuna

2291 calories
178P
74F
227C

Weighed in at 97.2kg, lower than expected. No cardio today. Legs felt good today just lighter at the end due to illness but otherwise feeling good and not starving at any point in the day.

You’ve still managed to get protein in at 178g which will help with recovery. Keep an eye on your carbs over the next few days, s lightly bumping them could help with energy and getting strength back faster. Otherwise you’re doing great bros.

 

[Steven]

@darkHORSE yeah good idea my carbs have been looking low most of the time lately haha. I will have to get rid of a couple of the sauces which are fat heavy and replace them with the extra carbs soon I reckon.

 

[John smith 4929]

@John smith 4929 hey mate yeah I think if I need the calories I'll let them slide up a bit, I think I'll recover pretty quickly, caught it off the wife and she seemed to have turned a corner after a couple days haha. But if it gets bad yeah I might have something filthy and a rest.

Yeah always the way haha wife got me sick few months ago lol

 

[Steven]

@John smith 4929 I think they do it on purpose to halt our gains

 

[John smith 4929]

@John smith 4929 I think they do it on purpose to halt our gains

100% bro, same with when on diet! My wife’s been saying “you look great let’s go eat out…..” teasing me with fast food n shit hahaha

 

[Steven]

@John smith 4929 yep sounds familiar lol