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Great training man
Approved Log My Training Diet Log
- Thread starter Tentatum
- Start date
I am not gonna lie or anything but the past weeks have been rough and as a result I couldn't get myself to do anything good for my health. I've not been to the gym for a month, I have eaten like shit and as a result also gained around 8lbs weight. I try not to be too angry with myself because some things were kind of out of my control but I know that I have to get it going again if I don't want to continue feeling like shit. It sure is a setback but it is now my decision if it's one bad month or one of many.
@Tentatum bad things happened in life bro
now you get back on the horse and lets do it
lets start now, alright?
lets get back on track update us you eating what?
I think the workout I am doing will work for me but I realized that I have to get cleaner in eating and I might have finally found a way to get my proteins high while keeping calories low. So here is a little overview of what I ate today:
Breakfast: Low-fat quark shake (400 calories, 60g protein)
Lunch and Dinner: Scrambled eggs with turkey breast and protein bread (each 700 calories, 60g protein)
Summary: 1800 calories, 70g carbs, 80g fat, 180g protein
Tomorrow will approximately be around 2000 calories (a bit more than today because I plan to go for a run) and around 190g protein
Breakfast: Low-fat quark shake (400 calories, 60g protein)
Lunch and Dinner: Scrambled eggs with turkey breast and protein bread (each 700 calories, 60g protein)
Summary: 1800 calories, 70g carbs, 80g fat, 180g protein
Tomorrow will approximately be around 2000 calories (a bit more than today because I plan to go for a run) and around 190g protein
@Tentatum your diet is key here bro
protein is good but you only had 2 meals?
how about training can you do more shares?
if you want to get results we gotta dial in the diet , you agree right?
It'll be the same as anyone else right?
I am still doing the same workout, but personally don´t know what I should share about the workout because, as I already said, I am a bit weaker than 5 weeks ago, so I don´t have any progress to update you on. Will update of course once I progress again@Tentatum your diet is key here bro
protein is good but you only had 2 meals?
how about training can you do more shares?
if you want to get results we gotta dial in the diet , you agree right?
Basically, it would be nice to know what muscle groups you are using.
That would be the best thing.
That would be the best thing.
I´m absolutely open for help and criticism, but I do need to say that some of the things I do simply not understand, so please enlighten me: How should I eat cleaner? The shake I am having throughout the diet surely is healthy. Today I put in some berries and well, low-fat quark is used very often here and it tastes good. It´s just super easy to drink 500g of quark while eating it is more difficult. Also I am cooking different foods. Two days ago I had eggs, today I had tofu, lentil noodles, cottage cheese, tomatoes...Tomorrow I am having falafel, sweet potatoes, on the weekend probably a steak or some kind of other meat. All in all that sounds healthy to me personally and helps me to get my protein up to around 150-180g which is 2-2,5g/kg body weight which is according to many, many studies absolutely enough to build muscle. So I don´t depend on shakes and protein bread but they are just a nice tool for me to get my protein high. So that´s my opinion but, judging by your looks, it seems like you´ve made a lot of things right in your diet, so I am very interested in hearing why you think so
if you're weak no issues bro
EF family is here to help NOT judgewe are a NO judgement zone
share it up and we support you
can you post some actual foods so we can get your base please bro? like from an app if you can @Tentatum
A clean diet is definitely key to success.
These are the last 3 days (it´s in german, hope you can still understand it):
Attachments
Gotta get them veggies in there
@Tentatum yea I kind of got what it says bro but seems your carbs higher than protein right?
thats the big issue high carb diet
you need to have HIGH protein lower carbs can we start the swap?
Good job on food
Surely would be possible but please remember that I am a runner as well, currently preparing for a 10k run and I need carbs for that I believe
i missed that bro then my bad you do need the carbs
just read back now I get it @Tentatum
if you full on running as your goal lets get 180 grams carbs 200 grams protein and 40-50 grams of fat
lower Gi carbs though like oatmeal yams and sweet potatoes
@Tentatum good diet update........
@Tentatum welcome back to EF! the family missed you, what happened to you?
