Friday January 19 2024
Today I checked the scales at the gym again just out of curiosity, when I started this new log I was weighing in at 222lbs. I currently am now 217lbs down 5lbs so far which is a much bigger number than people think when you look at an actual model of fat in the doctors office, you quickly realize that's a good starting chunk I knocked off so far.
Tonight I did things a little different, I decided I was gonna make myself two mini pizzas at home making up the bulk of my calories today, it's fine because I ate one meal all day today, worked then went and trained, I used tukery pepperoni 1/4 cup chz each pizza and 1/3 cup tomatoe sauce each pizza and 16 tukery pepperoni each pizza, these are all the recommended serving sizes of each ingredient.
That felt good earning those after my workout and my final meal of the night, all in all delts and traps along with cardio went excellent.
I am still currently on just my 150mg a week dose of trt, im holding off untill I hit a certain weight so I can maximize my results and not waste the potential of my cycle as it's going to be a damn good one.
Diet today went like this ( an before anyone says it, yeah I know protein came in lower than I typically have, the other aspects came in nicely, had a few 2 many almonds tonight, had I not enjoyed 64 almonds I could have put another meal in, anyway I'm not concerned because everything is working out nicely!
Sometimes you need to treat yourself within reason as long as you earn it and I definitely did.
Meal One
4.6oz chicken
6.0oz thin cut beef
12.0oz broccoli
Calories 785
Protein 95.63g
Carbs 22.59g
Fat 30.09g
Fiber 8.8g
Sugar 5.78g
Snack Almonds
Calories 450
Protein 18g
Carbs 15g
Fat 45g
Fiber 9g
Sugar 6g
Meal Two
Mini Pizzas ( made at home)
Calories 1020
Protein 54g
Carbs 135g
Fat 29g
Fiber 4g
Sugar 6g
Total Calories 2315
Total Protein 167.63g
Total Carbs 172.59g
Total Fat 104.09g
Total Fiber 21.8g
Total Sugar 17.78g
Eating 2630 calories a day would net a 0.5lb weight loss a week.
Eating 2370 calories would net a 1lb a week weight loss, for anyone following I stick around the 2300 Total calorie mark each day with some days a little higher some a little lower, trying a diet that is flexible and let's me adjust my marcos up and down as I see fit, so far it's working and I enjoy it alot. I stick mainly with clean quality foods and 1 cheat meal tossed in once a week.
Enjoy the update everyone
Wixx
Training for friday January 19 2024
Delts/Traps/Cardio
Seated DB side raise
1X20@20lbs
1x20@25lbs
1x10@30lbs
1x15@35lbs
Seated DB front raise
1x20@20lbs
1x20@25lbs
1x10@30lbs
1x15@35lbs
Seated rear DB fly
1x20@20lbs
1x20@25lbs
1x10@30lbs
1x12@35lbs
Smith Machine shoulder shurgs ( close grip & wide grip)
2X30@175lbs
3x10@225lbs
2X40@155lbs
1x30@135lbs
Bench bodyweight Dips
2x25@217lbs
Dips bodyweight utilizing dip bar
1x50@217lbs at 45reps I started struggling and really had to dig deep getting those last 5 reps I almost failed it, I wasn't gonna be denied and I got it done.
I lost track of time and realized gym closed in 35 minutes so we busted tail as much as we could for 30 minutes On cardio.
Cardio
Incline 11.0
Duration 30 minutes
Speed 3.5
Miles 1.70
Calories burned 305