Approved Log My competition log - Steven

[Steven]

Wednesday

Exercise was a 1 hour walk on the treadmill

Breakfast -
Eggs in toast

Lunch -
Chicken + rice with broccoli

Afternoon meal -
Chicken sandwich

Dinner -
chicken + mash

Snacks -
Coffee
Fruit juice
Banana
Tuna
Iced coffee

2400 calories
198P
70F
241C

97.1kg again today

 

[ChasetheCase]

Loving the consistency with the diet, have you noticed any change to bf?

 

[BigAPE]

Sticking to the plan and hitting your numbers

 

[Steven]

Thursday -

30 min walk after lunch

Seated iso row hammer strength 100kg 4x8
High row neutral grip pulldown thing 80kg 3x8
Wide grip lat pulldown 60kg 3x12
Weight ab crunch machine 30kg 15,13

Breakfast:
Scrambled eggs and bacon on toast

Post workout:
Fruit juice + dextrose

Lunch:
Chicken, rice, capsicum + onion

Afternoon:
Chicken and rice

Dinner:
Chicken and mash

Snacks:
Hot Coffee
Banana
Tuna

2300 cal
179P
65F
250C

Will probably snack my way up to 2500 as weight started moving down again.

96.7kg this morning!

 

[Steven]

@ChasetheCase thanks mate! Yeah i feel like I have and I can see it's down a little bit maybe. But i feel like it doesn't translate to the photo as well as my eyes but maybe the photo shows the truth and its good that it's pulling me back to reality if that's the case haha.

I took a couple photos so I'll upload them shortly

 

[Steven]

@BigAPE yeah seeing the support and the numbers move and still feeling good definitely helping keep me going

 

[Steven]

Today after gym

 

[ironguru]

Today after gym

Looking at these progress pics compared to your first ones, you’re doing really well !! Shaping up nicely

 

[BigAPE]

Today after gym

 

[Steven]

Looking at these progress pics compared to your first ones, you’re doing really well !! Shaping up nicely

Thanks mate glad to hear improvement can be seen!

 

[Steven]

Friday:

Exercise:
30 min cardio

Gym tonight after work
Gonna just workout shoulders and arms based on feel, rough guide will be

Incline or Shoulder press 4x12
Lateral raises 4x10
Single arm cable laterals 2-3 sets of 10
Rear flyes 4x10-12
Barbell curls 3x6-10
Dumbbell curls 3x8-12
Preacher curls 2x12-15
Triceps push downs 3x12-15
Single arm triceps extension 2x8-15
Forearm curls 2x15-20

Breakfast:
Bacon and eggs on toast

Lunch:
Chicken bagel

Dinner:
Chicken + mash + veg

PWO:
Fruit juice, protein, dextrose

Snacks:
Banana
Coffee
Ice break coffee
Banana
Tuna

96kg this morning, I expect bounce back, had a drink last night to fill the calories.

 

[Steven]

Calories:
2447-
187P
86F
233C

 

[John smith 4929]

Today after gym

Looking really good brother, keep up the consistency its definitely paying off!

 

[Steven]

Looking really good brother, keep up the consistency its definitely paying off!

Thanks a heap mate!

 

[Steven]

Saturday:

Cardio 1 hour

Breakfast -
Bacon and eggs on toast with a coffee

Lunch -
Chicken, mashed potato and veggies

Afternoon tea -
Chicken and rice

Dinner -
Chicken and rice

Snacks -
Iced coffee
Banana
Tuna
Sherbet

2482cal
211P
83F
218C

96.3kg this morning

 

[Steven]

Sunday

30min cardio

Breakfast:
Irish coffee
Eggs on toast

Lunch:
Chicken salad

Afternoon tea:
Chicken and potato

Dinner:
Chicken, rice and veg

Snacks:
Coffee
Banana
Tuna
Ice cream

2137
150P
73F
220C

96.6kg

 

[darkHORSE]

These posts are top notch @Steven

What did you end up doing for cardio?

 

[Steven]

These posts are top notch @Steven

What did you end up doing for cardio?

Thanks mate! Cardio lately has been almost entirely just walking on treadmill at home with a slight Incline. Saturday was some casual basketball. At first it was mostly stairs which I don't mind and think are good for the weight loss, but I've been kind of wrecked after them. So for now just something a bit lighter and I'll re-evaluate if the weight stops moving downward. Considering HIIT session here or there but have not yet added any in.

 

[darkHORSE]

Walkings the best. I’d keep that up and try to aim for 10K+ steps a day and also see if you can sneak in a HIIT session here and there once you’re feeling up to it.

 

[Steven]

True I don't have a step counter yet haha been considering it though. Yeah I might get onto some HIIT in the coming weeks maybe on non-weight days or something