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  1. #31
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    Originally Posted by neddo View Post
    Protein requirements shouldn't change drastically; however, you can slightly up the protein 20g or so on your off day if you feel the need and replace the other 100g with carbs.

    and yes, 140g or so is right.
    Yeah you're right my protein is too high - unnecessary, I've just looked over Emma-Leigh's sticky again. She's saying 2.2 - 2.8g/kg for protein so using 2.2 for workout days and 2.8kg for rest (which granted is still higher than you suggest, but I'm lisnin', I'm changing it up) so I'm looking at possibly tweaking my macro's like so:



    Quite a swing from days but its using 75/25 and 25/75 ratios of C/F. Plus the lower Protein on rest days means slightly more carb allowance, hopefully avoid energy loss.

    Less protein could also mean LESS ££££££'s on f*in supplements! Win.
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  2. #32
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    Originally Posted by Emma-Leigh View Post
    [center]Calculating Calories and Macro's

    So to try to make it as simple as possible:
    1. Protein: Protein intake is a bit of a controversial issue in nutrition. The general recommendations given in the 'bodybuilding' area are nearly double the 'standard' recommendations given in the Sports Nutrition Arena.
    The GENERAL sports nutrition guideline based on clinical trials suggest that in the face of ADEQUATE calories and CARBS the following protein intakes are sufficient:
    STRENGTH training -> 1.4 to 2g per KG bodyweight (about .6 / pound)
    One should also note that ADEQUATE v's OPTIMAL is not discussed when it comes to hypertrophy v's performance.
    Frankly put, the literature for collegiate athletes training and weight lifting (ie, doing more than we do) recommends 1.2-1.8g/kg as being sufficient. While I will give credence to the last line of her quote regarding optimal v sufficient -- the likely benefit will be less than practical relevance. Nitrogen balance is nitrogen balance, IMO. Worthy of mention is the notion that we are not bodybuilders.

    Also, that swing is absurd and I'd highly recommend against it. I wouldn't swing more than 500... 700 at absolute most. But to each their own, just offering my tidbit.
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  3. #33
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    Originally Posted by Emma-Leigh View Post

    So - General 'bodybuilding' guidelines for protein would be as follows:
    - Moderate bodyfat and training load = 2.2-2.8g per kg TOTAL weight (about 1-1.25g per pound)
    - Very Low bodyfat or Very Low Calorie or High training load = 2.4 - 3g per kg TOTAL weight (1.1-1.35g per pound)
    - High bodyfat, high calorie, or low training load = 1.6 to 2.2g per kg TOTAL weight (.75 - 1g per pound)
    Anecdotally, as most find HIGHER protein intake better for satiety, partitioning, blood sugar control, and hypertrophy. UNLESS you have medical reasons for lower protein, or unless guided to use the GENERAL sports nutrition guidelines, I would suggest the BODYBUILDING values.
    Not trying to argue with you bro I swear, you know ALOT more than me.

    But what about Emma's last line here? I know I'm not technically a 'bodybuilder' but surely weight training and with my goals in mind this is the mindset I should be following?

    In terms of the swing, in reality it's not that much, taking into account the calories burned on training days (about 200ish?) bring the net calorie swing down slightly.
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  4. #34
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    Friday Log: Rest Day

    F 137g 48%
    P 204g 32%
    C 126g 20%

    Total cals: 2600

    Figures went slightly wrong today, would have liked protein to be higher and carbs lower but been getting my head all messed up with different people saying different things about macros - in the end, I think i just need to do my own thing and if it works then great, if not then look at changing things.

    I've accepted that my protein intake was probably unnecessarily high so I'm looking at reducing it slightly, more so on workout days. But I'm reluctant to bring it right down because of satiety, high protein meals leave me feeling fuller for longer.

    Sunday is weigh in day so we'll have a good idea of how things are progressing.

    Peace for now.
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  5. #35
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    Haha nah I know you're not picking an argument bro -- and neither was I, and I apologize if it came off that way.

    I had that portion of the quote in as well, but removed it last minute; but the main function of that quote, IMO, is hindered by "anecdote" on various subjective constructs aside from possibly BG which is widely variable between any two individuals. She's backhands sports nutrition on being "general," and proceeds to give a general recommendation, as more protein can't be physiologically harming but it can also elicit nil effect as well - and those calories better spent providing extra fuel (as extra protein aside from what's utilized is eliminated/not used for calories).

    And with your swing, give it a whirl for a few weeks and see where you are. Do you have access to a BodPod as a method to track progress (most notably from your diet regimen)? Other forms of BF% Measurements aren't worth their weight, IMO.

    Again, I'm more or less just chatting about all of this really - and don't mean to offend or push my opinion mane.
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  6. #36
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    Originally Posted by neddo View Post
    Haha nah I know you're not picking an argument bro -- and neither was I, and I apologize if it came off that way.

    I had that portion of the quote in as well, but removed it last minute; but the main function of that quote, IMO, is hindered by "anecdote" on various subjective constructs aside from possibly BG which is widely variable between any two individuals. She's backhands sports nutrition on being "general," and proceeds to give a general recommendation, as more protein can't be physiologically harming but it can also elicit nil effect as well - and those calories better spent providing extra fuel (as extra protein aside from what's utilized is eliminated/not used for calories).

    And with your swing, give it a whirl for a few weeks and see where you are. Do you have access to a BodPod as a method to track progress (most notably from your diet regimen)? Other forms of BF% Measurements aren't worth their weight, IMO.

    Again, I'm more or less just chatting about all of this really - and don't mean to offend or push my opinion mane.
    Ahh cool - didn't wanna come across as the noob picking a fight the vet - you know!

    I think I'm gonna take my protein down a little, perhaps not as low at 140g mark, but more around 200g. To be honest I enjoy protein rich meals and they also fill me up for longer.

    Not heard of BodPod but I'll google it now, used the 'special' scales before in the gym to measure BF% but i understand they're not the most accurate!

    I appreciate all input bro, thats why I made the public log - don't worry about voicing opinions!
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  7. #37
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    Thought I'd end todays meals with this:



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  8. #38
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    Saturday Log:

    In the morning I trained Muay Thai fasted, mainly cardio but some bag and pad work too, hard to tell how many calories burned but MyFitnessPal estimates around 700cals (2 hours)

    So macro's were"

    F 147g 40%
    C 142g 17%
    P 349g 42% (Will be the 500g steak!)

    Total cals: 3382 (Net 2613)

    It's Sunday today, which means weigh in day. Going to train fasted, consume Scivation Xtend before and during workout, same routine as previous two weeks. Will post progress photo's later.

    Bring on the squats today!
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  9. #39
    Registered User Dannybee123's Avatar
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    Sunday Log:

    Aka the day of disappointment...

    I got weighed today, back down to where I started - 82kg / 181lbs... couldn't believe it. Perhaps I haven't been eating enough, coupled with long fasted Muay Thai training yesterday morning... or my body has regulated itself after the sudden increased intake of food after suffering flu, last week could have just been a 'spike' from getting back on the bulking diet... either way it's time to make some tweaks.

    But on a more positive note, gym session was a success today:

    Squats: 75kg x 20 (Up weight from last time, but my god this sucked!)
    Pull Ups (Weighted, OR): +15x16, +10x6, BWx8 (All round improvements, rep range reached on 1st and 2nd set, extra rep out of BW)
    Seated Leg Curls - Halfway through my first set I though phuck this, decided stiff legged deadlifts would be more fun
    SLD: 60x10, 60x10 (First time doing - will adjust weight for next time)
    Close-Grip Bench: 65kgx4, 57.5x8, 50x10 (NEW PB, improvements on ALL sets)
    (Ab work)

    Eats for today:

    So on the flipside of the weight disappointment, strength gains seem to be going well. After training, I wanted to EAT! Here's part of my post workout meal - 3 tier chicken / bacon (lean) / tomato sandwich, apple, low fat greek yoghurt with banana and honey



    I also had 150g oats, 600ml milk, 2 scoops of USN Muscle Fuel STS... all in all 2361 cals.

    Macro's for the day:

    F 93g 23%
    C 475g 53%
    P 214g 24%

    Total Cals: 3596 (minus the weight training) Fat was a little high today but the missus wanted veal meatballs for dinner...

    On the back of todays weigh in disappointment, I'm looking to tweak my methods, from -10/+30 to 0/+30 so I'll be working at maintenance on rest days. I'm also taking down my protein intake to allow for more carb intake on both days. My new macro goal will look like this:



    So I'm keeping protein at around 2-2.5g/kg LBM on training days and 2.5-3g/kg LBM on rest days for personal preference on meal choices and also satiety reasons.

    Everyone suffers set backs, but it's how you deal with them that matters. This has only made me more determined and focussed to succeed.

    Also, last note - just discovered bagels - these things pack 50g of carbs with 10g protein and 1g fat!

    Thats enough from me.
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  10. #40
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    I'm not sure if you had a img quoted in to show your new macro/cals but I don't see one (could be my side error as well, it's been happening lately).

    Also -- the calculator for your calorie intake is assuming you're relatively inactive. A 700 kcal session is going to mean you're going to want to take that back in in the form of carbs (mostly) and some fats on top of your recommended intake already; depending on your fitness level (higher fitness burns more fat, for example).

    I can explain it a bit more in depth later if needed, as I'm pressed for time -but I mainly explain this for those cutting who do a 7 mile run every day and still eat 500 kcals below maintenance and wonder why they lost so much muscularture (they were essentially burning those extra 700 kcals from the run on top of the deficit 500 kcals they were already consuming).

    Glad to see you up your off day intake as well! And HNNNNNNNG at that post workout meal dude, hnnngggg.
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  11. #41
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    Bit late but I'm in for results
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  12. #42
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    Originally Posted by neddo View Post
    I'm not sure if you had a img quoted in to show your new macro/cals but I don't see one (could be my side error as well, it's been happening lately).

    Also -- the calculator for your calorie intake is assuming you're relatively inactive. A 700 kcal session is going to mean you're going to want to take that back in in the form of carbs (mostly) and some fats on top of your recommended intake already; depending on your fitness level (higher fitness burns more fat, for example).

    I can explain it a bit more in depth later if needed, as I'm pressed for time -but I mainly explain this for those cutting who do a 7 mile run every day and still eat 500 kcals below maintenance and wonder why they lost so much muscularture (they were essentially burning those extra 700 kcals from the run on top of the deficit 500 kcals they were already consuming).

    Glad to see you up your off day intake as well! And HNNNNNNNG at that post workout meal dude, hnnngggg.
    Macro img looks ok from my side....

    I use a 'Lightly active' multiplier because I sit at a desk all day everyday being designer, but that could be another tweak should I still not manage to gain weight, I could increase to moderately active! Great tip about taking that 700kcal back in mostly carbs though, thanks.

    The meal was necessary bro! It was like 2pm and after a fasted training I was ready to eat like a boss.

    Suffering some great DOMS today... rest day is well and truly welcomed.
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  13. #43
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    Originally Posted by Dannybee123 View Post

    The meal was necessary bro! It was like 2pm and after a fasted training I was ready to eat like a boss.

    Suffering some great DOMS today... rest day is well and truly welcomed.


    My post-lift meal. Normally have a baked potato and some fruit as well, but I'm getting tired of the same stuff so I drop/add stuff randomly.

    And gotta love demDOMs. Makes you feel like what you did was worth it.
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  14. #44
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    Monday Log: (Perfect Rest Day)

    F 130g 44%
    C 147g 22%
    P 219g 34%

    Total Cals: 2685

    Macros for today could hardly be more spot on for my new set up. I'm hoping the increased carb intake will give me more energy for Thai Tuesday night – I wish I could lift and Thai in one night but it just wouldn't work. Hitting the gym just twice a week feels so part time.
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  15. #45
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    Tuesday Log:

    Lunch: 2 bits of wholemeal bread, cheese, salmon fillet, 3 eggs, fistful of walnuts = 1285 cals
    Pre-Muay Thai: Bagel, apple, orange, 2 scoops IGF-1 with semi skimmed milk = 738 cals
    Post-Muay Thai: A F***** BUCKET of tomato chilli pasta with a couple of sausages and chicken breast, 2 scoops of Muscle Fuel STS = 1178 cals

    Macros:

    F 121g 35%
    C 268g 34%
    P 248g 31%

    Total cals: 3200 (Takes me to about maintenance with Thai training, with the extra cals made up with mostly carbs)
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  16. #46
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    Originally Posted by neddo View Post


    My post-lift meal. Normally have a baked potato and some fruit as well, but I'm getting tired of the same stuff so I drop/add stuff randomly.

    And gotta love demDOMs. Makes you feel like what you did was worth it.
    Good looking post training meal - gotta mix it up now and again, variety is the spice of life and all that!
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    Wednesday Log: Rest Day

    F 144g 45%
    C 182g 26%
    P 208g 29%

    Total cals: 3000

    Few more calories than a normal rest day but A) My body felt tired and B) I went over to see the parents and the ol' man had cooked a steak & ale pie with an apple crumble dessert - I was going to turn either down.

    Tomorrow is gym day. Bring it on. Aiming for new PB on deads.
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    Thursday Log: Gym day

    Suffering a slight injury in my upper right hamstring (from Tuesday) but stubbornly decided to crack on with deads today...

    Deads: 132.5kg x 5, 125kg x 5 (Rep ranged reached on both sets, new weight on second set and straight max'd - PROGRESS)
    Chins (Weighted, OR): +17.5x5, +12.5x5 and BWx8 (PROGRESS - 2.5kg up on sets 1 and 2, pleased with rep count)
    Middle Back Shrug: These were harder doing them AFTER chins but 34x9x2
    Hammer Curl: 42.5x7, 37.5x8 (Extra rep on 1st set and new weight on second set - PROGRESS)
    (Ab Work)
    Back Hyperextensions: BWx34

    Overall phucking pleased with how the strength gains are coming along, seem to be noticing improvement with every session on most exercises. Next week I'm going to be going for 135kg deads and possibly a new PB.

    To fuel this, food log for the day:

    Post Workout:




    Post Workout Meal was:
    150g oats / raisins / almonds
    2 scoops of USN Muscle Fuel STS
    2 x cajun spiced chicken breasts (they were small), 2 x sweet potatoes mashed (they were small too) and broccoli and spinach
    250g low fat greek yoghurt with a banana and Graze Box Marvellous Macaroon punnet (USA brahs know Graze Box??)

    Macros for the day:

    F 70g 17%
    C 496g 56%
    P 231g 27%

    Total cals: 3500
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    Friday log: (rest day)

    As with (nearly) every Friday, it's a work tradition "chicken burger Friday" – so lunch consists of a double stack, fried chicken burger with cheese from the local cafe...

    Dinner was spaghetti bolognese, a bit too much for the missus so polished off her plate too...

    Macros for the day:

    F 144g 46%
    C 145g 21%
    P 228g 33%

    Total cals: 2800 – Good day I think.

    Off to Belgium tomorrow so will update on Sunday after next weigh-in.

    Wish me luck!
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    Belgium, wat!

    Good luck broheim, be safe. Great looking progress in here, as well.
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    I'm BACK - in more ways than one!

    Belgium was great, Bruges Christmas Markets ftw. Forgot about the diet for one day, gorged on waffles, chocolate and belgian beer. (Belgian waffles are the BOMB)

    I'm back to 185lbs as well - weigh in yesterday morning before my weekend workout and scales showed me what I wanted to see, 84kg.

    So I'm ignoring macro's for Saturday as I'd imagine they'd look like 20/600/200 P/C/F lol. But Macro's for Sunday go like so:

    F 65g 16%
    C 554g 60%
    P 222g 24%

    Total cals: 3660 (Must admit, I did have a cheeky Chinese to celebrate, Cantonese Chicken = sugar fest)

    Post workout meal: Sweet Potato + Spinach Mash, Cajun chicken and veg


    We saw progress in lifts today as well:

    Incline bench: 75kg x 5, 70x7 (1 extra rep on first set and second set)
    Flat bench: 67.5x10 (Rep ranged reached - more weight next time!)
    Shoulder Press: 57.5x4, 50x7, 45x8 (New weight! 4th rep was HARD. Squeezed an extra rep out of the last set too)
    Pulls (weighted, OR): +17.5x3, 12.5x4, BWx8 (New weight on sets 1 and 2 - HARD)
    L Fly: New technique, 6kg x 10
    OR Dip: BW x 6 x 2
    (Ab Work)

    So overall very pleased with today's session, the extra intake is definitely showing in my lifts! Back on track with weight too.
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    Nice update, haha. Glad Belgium was a treat; you should've had some beers to go along with it!
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    Originally Posted by neddo View Post
    Nice update, haha. Glad Belgium was a treat; you should've had some beers to go along with it!
    Haha! I did - a monster tankard! Was only a 'Medium' as well, large was a 1L monster.
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    Monday (Rest Day) Log:

    F 187g 49%
    C 207g 24%
    P 235g 27%

    Total cals: 3490 (minus HOURS AND HOURS of xmas shopping = net calories 2900)

    Got dragged round the shops pretty much all afternoon so I'm not so bothered by the extra calories today - macro's aren't great but I've had a couple of lax days recently so gonna be focused for rest of the week.
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    Wednesday (Rest Day) Log:

    F 152g
    C 200g
    P 290g

    Total cals: 3376 (minus 485 cardio, net calories 2891)

    Cardio: 30 mins of uphill interval training, slow jog 4 mins – fast jog 1 min.

    Fancied some cardio today, had a couple of days of poor eating, Tuesday (I've not even logged) was going well until the evening meal out which was not only turkey roast dinner, but canopes and all sorts – so I'm forgetting that one.

    Today (Thursday) is gym day, so I'll be loading up the energy for 20-rep squats.
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    Thursday (Gym day) Log:

    F 85g 21%
    C 495g 54%
    P 221g 24%

    Total cals: 3600

    Squats (20-rep): 77.5x20 (New PB)
    Pullups: +17.5x4, +12.5x5, BWx8 (New PB – extra rep out of first and second set)
    Calf Raises: 80x14, 80x12
    SLDL: 70kgx10x2
    Close Grip Bench: 65x4, 60x6, 52.5x10 (First set no progress, but more weight on second and third set, so overall PROGRESS!)

    Chuffed with progress in the gym - think it's really gonna show in the long run with these big eats. Got my work xmas do tonight, so diets going to be hard track but I don't give a phuck as I'll be dining on Michelin starred food at Morston Hall, Norfolk – check it out, much improved new website coming soon, trust me I designed it Plenty of wine to be drunk too I imagine so don't expect a Friday log y'all.
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    Friday was a tricky day to track as I dined out for work meal, couldn't be bothered with calculating macros in 'Norfolk Shot Partridge' or 'Pork Cheek cooked in Hay'... Saturday (hangover) went like this:

    F 120g 39%
    C 174g 26%
    P 239g 35%

    Total cals: 2700. Conscious I over did it on Protein today, but most of that came from a huuuuge rump steak (114g) for dinner. Had breakfast for the first time in months too... wasn't turning down proper scrambled egg and smoked salmon!

    Sunday Log: (Gym day)

    F 84g 21%
    C 467g 53%
    P 231g 26%

    Total cals: 3564 (Too much protein again - should have made those cals up in carbs instead.)

    Gym was deadlifts today...

    Deads: 135kg x 5, 127.5 x 5 (NEW WEIGHT ON BOTH, REP RANGE MAXED!!)
    Chins: +17.5x5, 12.5x6, BWx9 (No progress on first set, but extra rep out of second and third)
    Middle Back Shrug: 34x10x2 (Only managed 8 on second set last time)
    Hammer Curl: 42.5x7, 37.5x9 (gained extra rep on second)
    (Ab work)
    Back hyper extensions: BWx35

    Can't believe how easy those deads came, could have done 140kg today i reckon, even if only for 2/3 reps. Gonna step the weight up again next time round on both sets. Progress made elsewhere too, slow but sure progress.

    Weighed in today at 184lbs, 83.5kg. So 1lb down on last week (sigh) BUT looking over the month of this log, it means 181lbs > 184lbs which is fairly good progress. The next month will be telling, hoping to be around 188lbs - 190lbs by mid January.
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    Monday (Rest Day) Log:

    F 141g 45%
    C 154g 22%
    P 231g 33%

    Total cals: 2800

    Short log because I hate Mondays.
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    Tuesday Log:

    Started off the day breaking fast about 1pm with a mix of high fats, low/moderate carbs and high protein...



    Salmon, eggs, spinach, cheese, toast with some walnuts on the side.

    Followed on by a pre-muay thai snack in a bagel.

    90 mins of training ABSOLUTELY KILLED ME... so ate big when finished, replenishing my carbs with milk, oats, spaghetti + chicken, Muscle STS, fruit and greek yoghurt. Had to get some chocolate in there too...

    Macro's ended up looking like this:

    F 139g 33% (Majority of which were 1st meal of the day, before training)
    C 404g 42%
    P 238g 25%

    Total cals: 3794 (minus 1295 approx burned = 2499 net)

    Net calories is slightly below maintenance which I might live to regret but by the time I'd finished eating it was 10.30pm and I physically couldn't manage anything else!! Plus 1295 caloric burn is purely estimation from MyFitnessPal.
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    Why did I click on this log at 2:30am starving at the library...

    Solid work bromontana, just make sure to watch form as you obliterate deadlift PRs -- it's easy to quickly strain a portion of the posterior chain with bad form/over use (coming from personal experience). Also, regarding shrugs: Lie on a 60degree bench with your chest, look up and shrug up/contract the traps/rhomboids (middle back muscles). Just incase you wanted you try something new at some point to introduce a new stressor. They're by far the best trap work I've ever done. Getting your chest to the bench can be a little dangerous, so be careful lol.
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