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Wednesday May 1 2024
@ugfreak
After doing some revamping and talking with someone very knowledgeable I quickly realized I was under eating and cutting calories way more than I needed to be cutting out.
The new target is as close as I can get to 2700 calories a day that being my BMR, factor in burning roughly 400-500 during weight training and another 100-200 during cardio that would put me right in the sweet spot at or around 2000-2100 calories a day.
Altered some of the volume downwards so I can still train hard and with a challenge each workout, yet not burn myself completely out In the process.
Definitely enjoyed trying it this way, it was difficult, yet fun and I wasn't completely spent half way through my workout, I'm had plenty endurance, strength and stamina for pushing hard all the way throughout the entirety of the workout.
Diet wasn't perfect but I wasn't aiming for perfect, I was aiming for getting in all that food, I forgot how hard it is to eat that many calories in a day, diet will be tweaked and refined as I go, it's a start.
Enjoy the update everyone!
Wixx
Total Calories 2,685
Total Fat 113.06g
Total Carbs 162.66g
Total Fiber 36.3g
Total Sugar 69.98g
Total Protein 252.44g
Cooked Shrimp 400 Calories, 2g Fat 0g Carbs, 0g Fiber, 92g Protein
80/20 Grilled Beef Patties 610 Calories, 40g Fat, 0g Carbs, 0g Fiber, 57.94g Protein
Almond Butter 380 Calories, 34g Fat, 14g Carbs, 3g Fiber, 12g Protein, Sugar 4g
Banana 125 Calories, 0.47g Fat, 32.2g Carbs, 3.7g Fiber, 17.24g Sugar, 1.54g Protein
Blueberries 80 Calories, 0.49g Fat, 21.45g Carbs, 3.6g Fiber, 14.74g Sugar, 1.1g Protein
Quest Protein Chips 300 Calories, 3g Fat, 10g Carbs, 2g Fiber, 2g Sugar, 30g Protein
Quest Chocolate Protein Cookies 240 Calories, 30g Fat, 42g Carbs, 22g Fiber, 2g Sugar, 30g Protein
Beef Jerky 140 Calories, 3g Fat, 8g Carbs, 0g Fiber, 8g Sugar, 20g Protein
Brown Sugar Cinnamon Cashews 340 Calories, 26g Fat, 20g Carbs, 2g Fiber, 10g Sugar, 8g Protein
Ketchup 60 Calories, 0g Fat, 15g Carbs, 12g Sugar, 0g Protein
2 Powerade zero Sugar sport drinks
1 16oz can bang energy drink zero calories 300mg caffeine
16oz diet Mt Dew 10 calories, 1carb 1sugar, 90mg caffeine.
5 20oz bottles of water.
Back, Biceps, Forearms, Abs (Duration 100- 110 Minutes) Workout One
Wide Grip Deadlifts
1x15@255lbs
1x12@305lbs
1x10@335lbs
Wide Gripe Rack Pulls
1x10@255lbs
1x8@315lbs
1x6@430lbs
Cable Low Row
3x10@240lbs
Front Lat Pulldown
1x8@220lbs
1x10@200lbs
1x12@180lbs
Dumbbell Row
3x10@55lbs
Concentration Curls
1x12@40lbs
1x6@45lbs
1x15@30lbs
Dumbbell Curls
1x12@40lbs
1x10@35lbs
1x15@25lbs
45° Incline Dumbbell Curls
1x12@30lbs
1x10@25lbs
1x15@20lbs
Barbell Wrist Curls
2x12@50lbs
Reverse Barbell Wrist Curls
2x12@50lbs
Weighted Crunches
1x25@75lbs
Hanging Leg Raises
1x25
Hanging Knee-Ups
1x25
Weighted Ab Twists
1x25@135lbs
Cardio
Duration 20 Minutes
Miles walked 1.03
Incline 8.0
Speed 3.0
Calories burned 160
@ugfreak
After doing some revamping and talking with someone very knowledgeable I quickly realized I was under eating and cutting calories way more than I needed to be cutting out.
The new target is as close as I can get to 2700 calories a day that being my BMR, factor in burning roughly 400-500 during weight training and another 100-200 during cardio that would put me right in the sweet spot at or around 2000-2100 calories a day.
Altered some of the volume downwards so I can still train hard and with a challenge each workout, yet not burn myself completely out In the process.
Definitely enjoyed trying it this way, it was difficult, yet fun and I wasn't completely spent half way through my workout, I'm had plenty endurance, strength and stamina for pushing hard all the way throughout the entirety of the workout.
Diet wasn't perfect but I wasn't aiming for perfect, I was aiming for getting in all that food, I forgot how hard it is to eat that many calories in a day, diet will be tweaked and refined as I go, it's a start.
Enjoy the update everyone!
Wixx
Total Calories 2,685
Total Fat 113.06g
Total Carbs 162.66g
Total Fiber 36.3g
Total Sugar 69.98g
Total Protein 252.44g
Cooked Shrimp 400 Calories, 2g Fat 0g Carbs, 0g Fiber, 92g Protein
80/20 Grilled Beef Patties 610 Calories, 40g Fat, 0g Carbs, 0g Fiber, 57.94g Protein
Almond Butter 380 Calories, 34g Fat, 14g Carbs, 3g Fiber, 12g Protein, Sugar 4g
Banana 125 Calories, 0.47g Fat, 32.2g Carbs, 3.7g Fiber, 17.24g Sugar, 1.54g Protein
Blueberries 80 Calories, 0.49g Fat, 21.45g Carbs, 3.6g Fiber, 14.74g Sugar, 1.1g Protein
Quest Protein Chips 300 Calories, 3g Fat, 10g Carbs, 2g Fiber, 2g Sugar, 30g Protein
Quest Chocolate Protein Cookies 240 Calories, 30g Fat, 42g Carbs, 22g Fiber, 2g Sugar, 30g Protein
Beef Jerky 140 Calories, 3g Fat, 8g Carbs, 0g Fiber, 8g Sugar, 20g Protein
Brown Sugar Cinnamon Cashews 340 Calories, 26g Fat, 20g Carbs, 2g Fiber, 10g Sugar, 8g Protein
Ketchup 60 Calories, 0g Fat, 15g Carbs, 12g Sugar, 0g Protein
2 Powerade zero Sugar sport drinks
1 16oz can bang energy drink zero calories 300mg caffeine
16oz diet Mt Dew 10 calories, 1carb 1sugar, 90mg caffeine.
5 20oz bottles of water.
Back, Biceps, Forearms, Abs (Duration 100- 110 Minutes) Workout One
Wide Grip Deadlifts
1x15@255lbs
1x12@305lbs
1x10@335lbs
Wide Gripe Rack Pulls
1x10@255lbs
1x8@315lbs
1x6@430lbs
Cable Low Row
3x10@240lbs
Front Lat Pulldown
1x8@220lbs
1x10@200lbs
1x12@180lbs
Dumbbell Row
3x10@55lbs
Concentration Curls
1x12@40lbs
1x6@45lbs
1x15@30lbs
Dumbbell Curls
1x12@40lbs
1x10@35lbs
1x15@25lbs
45° Incline Dumbbell Curls
1x12@30lbs
1x10@25lbs
1x15@20lbs
Barbell Wrist Curls
2x12@50lbs
Reverse Barbell Wrist Curls
2x12@50lbs
Weighted Crunches
1x25@75lbs
Hanging Leg Raises
1x25
Hanging Knee-Ups
1x25
Weighted Ab Twists
1x25@135lbs
Cardio
Duration 20 Minutes
Miles walked 1.03
Incline 8.0
Speed 3.0
Calories burned 160
