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Here is my Wednesday update, easy week with workouts as I have reduced volume( deload, taking a rest period).
Meals
I am enjoying what I eat which really helps out, I think i could bulk like this if I eat more food, I think I need to eat more calories, not sure.
Macros:
Weights:
I will update again Saturday evening or Sunday when I get home from trip up north.
Have a good one
Mark
Meals
I am enjoying what I eat which really helps out, I think i could bulk like this if I eat more food, I think I need to eat more calories, not sure.
Macros:
3/4/2024 | Protein | 50 | 55 | 18 | 16 | 20 | 40 | 25 | 30 | 254 | |
| Fat | 10 | 20 | 5 | 22 | 9 | 10 | 12 | 15 | 103 | ||
| Carbs | 22 | 8 | 30 | 12 | 29 | 18 | 6 | 32 | 157 | ||
| Myoplex with a banana and cup of milk | Strip steak with spinahc, walnuts and orange pieces and vinegarette. | Lentils and rice cooked with spices | 1,5oz brie, walnuts and seed crackers 5-6 | Redcon MRE bar | Protein shake with banana | 3 fried chicken tenders | Half of turkey sandwhich , onions, Swiss, mayo part of bread | ||||
3/5/2024 | Protein | 34 | 50 | 0 | 10 | 25 | 18 | 50 | 50 | 237 | |
| Fat | 35 | 18 | 3 | 7 | 5 | 3 | 8 | 5 | 84 | ||
| Carbs | 30 | 40 | 12 | 24 | 15 | 30 | 40 | 40 | 231 | ||
| 4 scrambled whole eggs with oats and walnuts | Greens salad with tnuts and tangerines, ground beef (lean) and cup or so of lentils and rice. | almonds and banana | Brie and fruit and some crackers and almonds. | Choclate banana whey and carb master milk. | cup of rice and lentils | Chicken and sweetpotato | Fruit and yogurt smoothie with scoop of whey | ||||
3/6/2024 | Protein | 30 | 18 | 40 | 45 | 15 | 48 | 40 | 236 | ||
| Fat | 7 | 3 | 5 | 12 | 18 | 3 | 10 | 58 | |||
| Carbs | 15 | 30 | 0 | 24 | 30 | 30 | 30 | 159 | |||
| Egg white grill half the bun | cup of rice and lentils | 7 oz lean ground beef | Homemade chicken burrito. | Walnuts, almonds, banana and 1oz brie, large tangerine | 1 Cup of lentils and rice with chicken | Choclate shake with carb master choc milk and banana and vanilla whey. |
Weights:
| Deload week | ||||
| Week 6 | Monday | Sets | Reps | Weight |
3/4/2024 | Bench Press Flat | 2 | 6,5 | 205 |
| Bench Press Incline | 2 | 6,5 | 165 | |
| Dumbbell Skullcrusher | 2 | 10,9 | 25lbs/each | |
| Barbell calf Raise | 2 | 15 | 205 | |
| Barbell Upright Row | 2 | 9 | 60 | |
| Dumbbell Incline Hammer Curl | 2 | 11 | 30 | |
| Tuesday | ||||
| Walking body weight lunges | 2 | 14 (7 each leg) | bodyweight 210lbs | |
| Barbell good morning | 1 | 8 | 85 | |
| Barbell Squat (close stance with Lfiting shoes on) | 2 | 5 | 220 | |
| Wednesday | ||||
| Barbell Bent Over Row | 2 | 3 | 165 | |
| Chest Supported Row | 2 | 8,7 | 65 | |
| Meadows row off landmine | 2 | 6 | 80 | |
| Dumbbell pullover | 2 | 11 | 65 | |
| Dumbbell curl(alternating) | 2 | 15 | 25lbs/ each | |
| Dumbbell standing wrist curl | ||||
| Close Grip Landmine row | 2 | 6 | 100 |
I will update again Saturday evening or Sunday when I get home from trip up north.
Have a good one
Mark
