I started off in early October at 251- the most I’ve ever weighed. I’ll be 36 in a month. 5’10 220 currently.
Been going to the gym at least 4 days a week if not 6. Doing the ppl split. This last week my sessions in the gym have gone up 30min. Total of 2 hours now before I’m used up- maybe a little less time to burn up the legs. My diet has also changed this last week. I was trying to eat 1500 or less calories a day and wasn’t really tracking macros. I started weighing everything and writing it down a week ago and upped my protein from barely over 100g to 196-210g per day Here’s an example from yesterday/pretty much everyday this last week.
wake up 5am- 2 scoops of whey into a glass of water 40g protein multi vitamin, instaflex joint compound 3 fried eggs 18g protein 50g of beef fried with eggs. 10-15g protein 73g
or so early morning between 9 am - noon I eat an apple, banana some quinoa and chicken I had weighed out.at lunch I finish the chicken- 100g total and I finish the 1 cup quinoa, 50g of shrimp 12g of protein/2 cups of spinach greens. 31g of protein from chicken, 8g of protein from quinoa, 12g from shrimp. 51g by/at lunch
I eat a fig bar 45 minutes before I get to the gym 38 carbs, drink the woke AF preworkout on the way to the gym.after the gym I drive 15 min to my house , drink 2 scoops of whey 40g of protein and a serving of ON monohydrate, 100g of chickpeas/hummus 19g protein , 1 glass of milk 8g. 67g after the gym.
thats roughly 191g of protein 2,674 calories carbs, easily a gallon of water a day.
3-4 liters before the gym, probably 1 at the gym and a glass or 2 at night.
Id guess most of the weight loss is from cutting beer out and drinking a little vodka one night a week. Eating less at night from not being buzzed up and having the munchies.
I want to get to 20% or less body fat and get stronger than I am now. I build large buildings and roads so my job is very physical. I’ve been operating more this last year so it’s been easier to pack on the fatdid the tape measure calculation for body fat % and I’m at 26%. One guy that seems pretty rcut recommended nugenix total t and if I wanted to go a little further steel andro 1.what do you guys think ?
Been going to the gym at least 4 days a week if not 6. Doing the ppl split. This last week my sessions in the gym have gone up 30min. Total of 2 hours now before I’m used up- maybe a little less time to burn up the legs. My diet has also changed this last week. I was trying to eat 1500 or less calories a day and wasn’t really tracking macros. I started weighing everything and writing it down a week ago and upped my protein from barely over 100g to 196-210g per day Here’s an example from yesterday/pretty much everyday this last week.
wake up 5am- 2 scoops of whey into a glass of water 40g protein multi vitamin, instaflex joint compound 3 fried eggs 18g protein 50g of beef fried with eggs. 10-15g protein 73g
or so early morning between 9 am - noon I eat an apple, banana some quinoa and chicken I had weighed out.at lunch I finish the chicken- 100g total and I finish the 1 cup quinoa, 50g of shrimp 12g of protein/2 cups of spinach greens. 31g of protein from chicken, 8g of protein from quinoa, 12g from shrimp. 51g by/at lunch
I eat a fig bar 45 minutes before I get to the gym 38 carbs, drink the woke AF preworkout on the way to the gym.after the gym I drive 15 min to my house , drink 2 scoops of whey 40g of protein and a serving of ON monohydrate, 100g of chickpeas/hummus 19g protein , 1 glass of milk 8g. 67g after the gym.
thats roughly 191g of protein 2,674 calories carbs, easily a gallon of water a day.
3-4 liters before the gym, probably 1 at the gym and a glass or 2 at night.
Id guess most of the weight loss is from cutting beer out and drinking a little vodka one night a week. Eating less at night from not being buzzed up and having the munchies.
I want to get to 20% or less body fat and get stronger than I am now. I build large buildings and roads so my job is very physical. I’ve been operating more this last year so it’s been easier to pack on the fatdid the tape measure calculation for body fat % and I’m at 26%. One guy that seems pretty rcut recommended nugenix total t and if I wanted to go a little further steel andro 1.what do you guys think ?
Last edited:
