Djeclipse's Intermediate 5x5 take 2.

[xblitz44x]

Healthy fats wouldn't be a bad idea since it tends to keep insulin lower than a carb meal.

 

[anotherbutters]

Healthy fats wouldn't be a bad idea since it tends to keep insulin lower than a carb meal.

I hadn't thought about that. Good tip, xblitz!

And yes, digital scales rock. I have 5 of them of various resolutions.

Have you tried stacking them and seeing if the sum of their readings matches their standalone readings? Sorry, I'm just the kind of person that wouldn't be able to resist

 

[djeclipse]

In general I'd say protein since if I remember correctly it was still relatively low in comparison to the other macros. But if you're having trouble getting through workouts, adding more carbs beforehand might be worth a try. Recovery obviously will be poorer in a caloric deficit, but prioritizing the time before/after your workout calorie-wise will likely help a bit.

Here is my current diet, I made a few changes to remove dairy etc.

Breakfast 9:00am
3.5oz chicken cooked
1 serving (30g) of oat bran cerial (no honey)
Cals = 305
Fat = 10 g
Carbs = 20g
Prot. = 33g

Meal 2 11:30
1 can tuna fish
1 small apple
Cals = 189
Fat = 1 g
Carbs = 16g
Prot. = 30g

Lunch 1:30
Chickn pita extra chicken
Salad
Cals = 636
Fat = 16 g
Carbs = 66g
Prot. = 54g

Meal 4:30
1/3 cup oats
50g almonds
Protien shake
Cals = 492
Fat = 19 g
Carbs = 39g
Prot. = 37g

Dinner
6oz chicken
Mixed veggies, steamed
1 serving brown rice
Cals = 493
Fat = 1 g
Carbs = 36g
Prot. = 54g

Total =
Cals = 2115
Fat = 47 g
Carbs = 177g
Prot. = 195g

On workout days I have a kiwi on my way ot the gym and PW shake

Cals = 164
Fat = 2 g
Carbs = 13g
Prot. = 24g

I already have more protien then carbs, if i were to add come fat what do I eat to add it? Or is 47g's enough?

 

[xblitz44x]

You could add some peanut butter between your dinner and bedtime. Or some reduced fat cottage cheese (2%). Peanut butter packs 16 grams of fat and 180 calories per 2 tablespoons.

 

[djeclipse]

You could add some peanut butter between your dinner and bedtime. Or some reduced fat cottage cheese (2%). Peanut butter packs 16 grams of fat and 180 calories per 2 tablespoons.

So just 2 table spoons out of the jar? Are those flat table spoons or heaping?

 

[djeclipse]

Week 4 Day 3 (fri)

For dips I went back to using the dumbbell and it felt much better. I also looked in the mirror for one rep at the bottom and I see that I way past 90deg at the bottom. I m not getting any pain so I will stick with this full ROM.

Squats and bench were hard but I got all reps.

Squat
120 x 5
145 x 5
175 x 5
205 x 5
240 x 5
175 x 8

Bench
105 x 5
135 x 5
160 x 5
190 x 5
215.7 x 5... 3 good hard reps, I hope I can make all 5 today.
160 x 8

Rows
95 x 5
120 x 5
145 x 5
165 x 5
192.5 x 5
145 x 8

Dips
25 x 8
25 x 8
25 x 8

Seated dimbell extension
70 x 8
70 x 8
70 x 8

Barbell curls Strict form
75 x 8
75 x 8
75 x 8

Today (monday) I weighed in at 184.6lbs

 

[Protobuilder]

Nice. Looks like things are moving along smoothly. Do you find those rows get tough once you're past bodyweight? For some reason, after a certain point, I get a bit leery about pushing them and want to switch to higher reps. Your entry reminds me, I need to find a way to do dips. . .

 

[blut wump]

I've been thinking of buying one of these.
http://www.fitness-superstore.co.uk...dName21_Power_Rack_(GREY)5_prtID5_100471.html

 

[djeclipse]

Nice. Looks like things are moving along smoothly. Do you find those rows get tough once you're past bodyweight? For some reason, after a certain point, I get a bit leery about pushing them and want to switch to higher reps. Your entry reminds me, I need to find a way to do dips. . .

I never really thought about the rows vs body weight thing. Until you mentioned it I never realized that I am now rowing more then my BW.

It doesn't feel any different, I've neve felt any problems with my lower back etc. They are getting harder though. I should make a video on friday of my form.

As for the dips you can use anything, 2 tables pulled together, the corner of your counter top in the kitchen (I used to use that). As long as it will support you.

 

[Cynical Simian]

So just 2 table spoons out of the jar? Are those flat table spoons or heaping?

Use your digital scale.

I've been thinking of buying one of these.
http://www.fitness-superstore.co.uk...dName21_Power_Rack_(GREY)5_prtID5_100471.html

That's what I have...I like it.