Weight Lifting/Body Building/Strong Man/Training thread
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Finally had a decent day back.
Squats, worked up to a 5x425, deload status but eh such is life
Bench, paused 5x225, felt good
Row, 5x255
Decline situps, 15 reps x 4 sets, core needs to get fatter/wider/something so my belt fits better. :rofl:
Happy to have a good workout, shoulder/tricep is killing me but working through it
Squats, worked up to a 5x425, deload status but eh such is life
Bench, paused 5x225, felt good
Row, 5x255
Decline situps, 15 reps x 4 sets, core needs to get fatter/wider/something so my belt fits better. :rofl:
Happy to have a good workout, shoulder/tricep is killing me but working through it
I only buy semi healthy/clean food and stay out of trouble that way.
Breakfast is two yogurts with a cup of coffee
Lunch is leftovers, or two PB&J's on whole wheat bread
Snack after work is usually couple eggs or a can of tuna
Dinner is more often than not involving chicken, and what not.
Sometimes boring but it keeps me from doing a ton of cardio
Breakfast is two yogurts with a cup of coffee
Lunch is leftovers, or two PB&J's on whole wheat bread
Snack after work is usually couple eggs or a can of tuna
Dinner is more often than not involving chicken, and what not.
Sometimes boring but it keeps me from doing a ton of cardio
Here is my meals for one day (today)
Meal 1- 1 cup oatmeal, 1scoop of protein powder,1 cup egg whites, cinnamon. put this in blender, blend. Cook in waffle maker or muffin pan 400 for about 12-14 min. Put 2 tbsp. of peanut butter on top.
Meal 2- 8oz of chicken, 1/2 c brown rice.
Meal 3- 8oz of ground sirloin, 6oz sweet potato.
Meal 4- quest protein bar, 1hr before workout.
Post workout- 1.5 scoops protein powder, 6oz white potato.
Meal 6- 8oz fish or chicken, large amount of veggies. Broccoli, asparagus, Green beans. 2tbs of peanut butter
Meal 1- 1 cup oatmeal, 1scoop of protein powder,1 cup egg whites, cinnamon. put this in blender, blend. Cook in waffle maker or muffin pan 400 for about 12-14 min. Put 2 tbsp. of peanut butter on top.
Meal 2- 8oz of chicken, 1/2 c brown rice.
Meal 3- 8oz of ground sirloin, 6oz sweet potato.
Meal 4- quest protein bar, 1hr before workout.
Post workout- 1.5 scoops protein powder, 6oz white potato.
Meal 6- 8oz fish or chicken, large amount of veggies. Broccoli, asparagus, Green beans. 2tbs of peanut butter
I ate a banana 2 greek yogurts 1 lb of lunch meat on 3 sandwiches, a can of tuna and wheat crackers today so far
Been cutting since late April for a cruise next week.
Starting macros were 400c 75f 200p weighing 202lbs
Slowly got down to about 185lbs then followed Lyle McDonalds Rapid Fat Loss Protocol for three or four weeks and got down to 170 lbs this past weekend.
Now im running just a slight deficit at 45f 190c 180p for this week until my cruise next week.
Then will continue to slowly cut until i reach my goal weight
Starting macros were 400c 75f 200p weighing 202lbs
Slowly got down to about 185lbs then followed Lyle McDonalds Rapid Fat Loss Protocol for three or four weeks and got down to 170 lbs this past weekend.
Now im running just a slight deficit at 45f 190c 180p for this week until my cruise next week.
Then will continue to slowly cut until i reach my goal weight
Cliff bar and squat failure so far this morning:rofl: & just woofed down a Protein Pancake.
I will post up yesterdays meals. Not typical, usually once a month we might eat out.
Breakfast
Protein pancake
1/2 cup oats
1/2 cup cottage cheese
2 eggs
7-8 egg whites
blueberries and strawberries
Sometimes a scoop of protein powder
Lunch
a turkey wrap
Low carb spinach wrap
6 oz turkey
1/2 cup fried rice and veggies
couple wedges of skinny cow cream cheese
Siracha mustard
Dinner this is when the wheels came off
Went out to eat with the wife at a Greek restaurant
Melatzano? and flat bread (eggplant humus like stuff)
Bowl of Lemon rice chicken soup
16oz Prime rib with white potato, rice and carrots.
Movie
Large Coke zero
Peanut M&M, DOTS
221 protein
280 ish carbs
133 fat
3248 calories
I actually eat better when I go to work. When I'm at home I don't eat as often as I should which causes me to overeat at dinner...
I'm running at 204-207 and probably about 14-16% BF ish...
I will post up yesterdays meals. Not typical, usually once a month we might eat out.
Breakfast
Protein pancake
1/2 cup oats
1/2 cup cottage cheese
2 eggs
7-8 egg whites
blueberries and strawberries
Sometimes a scoop of protein powder
Lunch
a turkey wrap
Low carb spinach wrap
6 oz turkey
1/2 cup fried rice and veggies
couple wedges of skinny cow cream cheese
Siracha mustard
Dinner this is when the wheels came off
Went out to eat with the wife at a Greek restaurant
Melatzano? and flat bread (eggplant humus like stuff)
Bowl of Lemon rice chicken soup
16oz Prime rib with white potato, rice and carrots.
Movie
Large Coke zero
Peanut M&M, DOTS
221 protein
280 ish carbs
133 fat
3248 calories
I actually eat better when I go to work. When I'm at home I don't eat as often as I should which causes me to overeat at dinner...
I'm running at 204-207 and probably about 14-16% BF ish...
Benched this morning
305x5x3 + 1 16 total supposed to do 305x4x4, just didn't have it.
Super sets
lat pull down
160x12
170x4x4 I seriously crashed and burned after the first round
Seated narrow cable rows
160x12
170x4x4
Barbell curl In the squat rack:cool2:
barx12
65x3x8 Did just enough weight to not aggravate my Golfers elbow.
Reverse grip dips
Bwx4x8-10
rope cable tricep extensions
125x4x10
Face pulls
170x4x10
Home scale said 204 pre workout just out of bed.
Gym scale 205 sweaty in shorts and tee shirt:thumb:
Time for a real deload... I keep putting it off but I'm struggling to get the workouts now.
305x5x3 + 1 16 total supposed to do 305x4x4, just didn't have it.
Super sets
lat pull down
160x12
170x4x4 I seriously crashed and burned after the first round
Seated narrow cable rows
160x12
170x4x4
Barbell curl In the squat rack:cool2:
barx12
65x3x8 Did just enough weight to not aggravate my Golfers elbow.
Reverse grip dips
Bwx4x8-10
rope cable tricep extensions
125x4x10
Face pulls
170x4x10
Home scale said 204 pre workout just out of bed.
Gym scale 205 sweaty in shorts and tee shirt:thumb:
Time for a real deload... I keep putting it off but I'm struggling to get the workouts now.
I'm 229 pounds with my shoes on right now at 6 foot 2.
Did back today hard but minus deads. I was way to sore from legs monday, And needed a deload bad.
Did back today hard but minus deads. I was way to sore from legs monday, And needed a deload bad.
204 this morning...
Decided this week will be my deload so I went and did an Aux bench last night at 11:30pm
Close grip
275x5x5
incline
135x10
185x3
205x4x1 singles
185x3
135x10 close grip
super sets
dumbell row
110x10
120x8
120x8
120x6
130x5 that is the first time I felt like I wasn't going to drop the 130 on my foot:thumb:
standing barbell military press behind the neck
65x12
95x10
115x10
135x2x6
Lat cable pull downs
160x12
170x10
180x8
190x6
200x6
Cable flys Hi, mid, low
110x10
125x2x10
140x10
Weighted reverse grip dips
BWx10
100x2x5
100x2x4
bent barbell row
135x10
185x5.... Done, I'm beat and its 12:30am now:rofl:
Decided this week will be my deload so I went and did an Aux bench last night at 11:30pm
Close grip
275x5x5
incline
135x10
185x3
205x4x1 singles
185x3
135x10 close grip
super sets
dumbell row
110x10
120x8
120x8
120x6
130x5 that is the first time I felt like I wasn't going to drop the 130 on my foot:thumb:
standing barbell military press behind the neck
65x12
95x10
115x10
135x2x6
Lat cable pull downs
160x12
170x10
180x8
190x6
200x6
Cable flys Hi, mid, low
110x10
125x2x10
140x10
Weighted reverse grip dips
BWx10
100x2x5
100x2x4
bent barbell row
135x10
185x5.... Done, I'm beat and its 12:30am now:rofl:
I need some insight. Be honest. My norm is 170 and got o the scale yesterday at 185 
. I think I eat healthy but not sure in all honestly. But I haven't been doing much physical activity in the last 2 weeks due to work schedule. Do I need lots of running and moderate weights?
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. I think I eat healthy but not sure in all honestly. But I haven't been doing much physical activity in the last 2 weeks due to work schedule. Do I need lots of running and moderate weights? Sent from my SM-G900V using Tapatalk
I need some insight. Be honest. My norm is 170 and got o the scale yesterday at 185
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As a marathon runner, I am here to tell you that long, steady state cardio isn't the best for fat loss. Especially as a man. Distance running is the best non-surgical way to turn a man into a woman.
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My opinion is heavy ass weights and short bursts of intense cardio. If it doesn't SUCK, you aren't going hard enough if fat loss is your goal. That is where I see the best results anyway.
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