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  1. #1
    -------------- MichielN's Avatar
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    MichielN's Workout Log

    My journey so far:
    February 2012: I start lifting, stats are 76-77 kg @ 14-16%. I have no idea what I'm doing, I only know what to grow big, you need to eat big.
    Summer 2012: after a dreamer bulk, I'm now 88 kg @ 22-24%, hadn't really gained any mass yet
    September-november 2012: I try to cut, I think I got down to ~82 kg.
    December 2012 - April 2013: A short, fairly unsuccesful bulk, I end up @ ~86 kg.
    April 2013 - September 2013: I try to cut (again), but I lack discipline, and I like going out with friends and drinking, so really I'm going nowhere. I lose weight slowly though.
    September 2013: ~79 kg. I go for a recomp for 2 months, actually turns out quite well, I gain some strength and lose some bodyfat.
    November 2013 - February 2014: I try to bulk, went quite alright (much more knowledgeable at this point).
    February-april 2014: I suffer injuries (elbow and knee pain), overall health and well-being is mehh
    April/May-June/July 2014: I cut for 2 months, manage to bring my bodyfat down to 10-11% @ 78-79 kg. I need more mass, but I hate feeling fat, so I decided to drop bf% first.
    August 2014 - now: after returning from a 3-week vacation I now stand @ 80 kg, 11-12%. Time to bulk and gain mass, finally.

    Cliffs: start out with dreamer bulk, gains mostly fat, take 2 years to get bf% to acceptable levels, now finally at a point from where I can bulk and comfortably gain weight.



    Current stats (per 01/09/2014:
    Weight: 82,6 kg (182 lbs)
    Bodyfat: 11-12% probably



    Routine:
    Fullbody, alternating day A and B. I go as often as I can, which generally turns out to be 4 to 5 days per week.

    A:
    Back Squat 3x5
    Bench Press 3x5
    Bent-over Row 3x5
    DB Incline Curl (rest-pause with a 10RM to a total of 25 reps)
    Cable Pushdown (r.p.)
    DB Seated Lateral Raise (r.p.)
    Lever Standing Calf Raise (15RM, r.p. to 50 reps)

    B:
    Front Squat 3x5
    Bench Press 3x5
    Bent-over Row 3x5
    DB Incline Curl (r.p.)
    Cable Pushdown (r.p.)
    DB Seated Lateral Raise (r.p.)
    (ocassionally) Lever Standing Calf Raise (r.p.)



    Diet:
    High protein (200g+), moderately/low carb (150-200g), high fat.
    Diet mostly consists of whole milk, cheese, eggs, beef, chicken, veggies, nuts, potatoes, oats and bread.
    Will probably log daily.

    Supplements:
    Creatine, beta-alanine, vitamin D3 (5000 IU ED). I also have betaine and cod liver oil, but will stop taking these once I've ran out.



    Pics/vids:
    No. Perhaps someday, but not at this point.
    Last edited by MichielN; 09-02-2014 at 05:40 AM.
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  2. #2
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    Monday, September 1st

    Front Squat
    75 kg x 6 - 5 - 5

    Bench Press
    75 kg x 5 - 5 - 4

    Bent-over Row
    60 kg x 8 - 8 - 8

    Deadlift
    130 kg x 6

    DB Incline Curl
    12 kg x 12

    Cable Pushdown
    25 kg x 9

    DB Seated Lateral Raise
    9 kg x 14

    Lever Standing Calf Raise
    60 kg x 17




    Nutrition:
    (1) 6 eggs + 10g butter
    (2) 30g whey + 300ml whole milk + 15g cacao
    -workout-
    (3) 30g whey + 300ml whole milk + 15g cacao + 500g mashed potatoes (500g potatoes, 100ml whole milk, 10g butter)
    (4) 300ml whole milk + 2 slices bread + 50g Leyden cheese + 35g walnuts + 225g spinach
    (5) 250g ground beef + 225g broccoli
    Sups: creatine (3g), beta-alanine (2x2g), betaine (3x1g), cod liver oil (3ml), vitamin D3 (5000 IU)
    Total: 219 E, 185 C, 177 F, ~3300 kcal
    Last edited by MichielN; 09-01-2014 at 03:51 PM.
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  3. #3
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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  4. #4
    Raver in Training VmissileX's Avatar
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    returning the sub brother.

    Bro, you could do those full bodys back and forth day by day? That is awesome!
    "Learn from Yesterday, Live for Today, Hope for Tomorrow"
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  5. #5
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    Originally Posted by EjnarKolinkar View Post
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    Originally Posted by VmissileX View Post
    returning the sub brother.

    Bro, you could do those full bodys back and forth day by day? That is awesome!
    Welcome brahs

    I've spent a lot of time training with Kelei's routines, which are all very high in volume and frequency (I've even done high volume FB for 5-6x per week). Let's just say I've gotten used to high volume hehe
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  6. #6
    Raver in Training VmissileX's Avatar
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    Originally Posted by MichielN View Post
    Welcome brahs

    I've spent a lot of time training with Kelei's routines, which are all very high in volume and frequency (I've even done high volume FB for 5-6x per week). Let's just say I've gotten used to high volume hehe
    Thats good stuff.

    Can't wait to see the future!
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  7. #7
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    Tuesday September 2nd 2014

    Was kind of tired, but by 2pm I was like, fuk this I'm just going to workout. As with Kelei's routines, I try to go as often as I can for 3 weeks and kind of overtrain, to follow with a short 4-5 day deload by the end of the 4th week.
    So here we are:

    Back Squat
    85 kg x 6 - 6 - 6
    84 kg was easy last time, this was harder, but I still had some lowerback and quad soreness from yesterday, plus I was tired.

    Bench Press
    75 kg x 6 - 5 - 5
    5-5-4 yesterday, so fine

    Bent-over Row
    62.5 kg x 6 - 6 - 6
    + 2.5 kg. I always stop after 6 reps, even when I can do more. Either way, I've been adding 2.5 kg every session so far since I started doing this exercise at 40 kg 2 weeks ago.

    DB Incline Cur
    12 kg x 12
    Same

    Cable Pushdown
    25 kg x 12
    +3 reps, no idea what's going on here

    DB Seated Lateral Raise
    9 kg x 15
    +1 rep

    Lever Standing Calf Raise
    65 kg x 18
    Accidently did 65 in stead of 60 kg, and still managed 18 reps (vs 17 @ 60 kg). lol



    Nutrition:
    (1) 5 egg omelette baked in 10g coconutoil
    (2) 20g whey + 500ml milk + 15g cacao
    -workout-
    (3) 200g chicken liver + 5g coconut oil + 500g mashed potatoes (incl milk and butter)
    (4) tried to make french toast: 3 slices of bread + 1 egg + milk, baked in butter
    + a 20g whey plus milk shake
    (5) 250g ground beef t + 225g broccoli + 225g spinach
    Sups: beta-alanine, creatine, betaine, cod liver oil, vitamine D3
    Total: 232 E, 198 C, 170 F, ~3300 kcal
    Last edited by MichielN; 09-02-2014 at 02:19 PM.
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  8. #8
    "showtime a-holes" DAaaMan64's Avatar
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    I don't have much to say yet, but I am reading. So keep up the good work.
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  9. #9
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    Originally Posted by DAaaMan64 View Post
    I don't have much to say yet, but I am reading. So keep up the good work.
    Welcome m8






    Friday, September 5th 2014

    Took 2 rest days, was tired. Routine builds up fatigue over time, which is why I do a deload every 4th week (probably from next week wednesday till sunday).


    Front Squat
    75 kg x 6 - 6 - 6
    Last time: 6-5-5

    Deadlift
    132.5 kg x 6
    Last time: 130x6

    Bench Press
    75 kg x 6 - 6 - 4
    Meh. Last time: 6-5-5

    Bent-over Row
    65 kg x 6 - 6 - 6
    Last time: 62.5x6-6-6

    DB Incline Curl
    12 kg x 13
    Last time: 12 reps

    Cable Pushdown
    27 kg x 8
    Last time: 25x12

    DB Seated Lateral Raise
    10 kg x 10
    Vorige keer 9x15
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  10. #10
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    Sunday, September 7th 2014

    Back Squat
    86 kg x 6 - 6 - 6
    Last time: 85x6-6-6

    Bench Press
    76 x 5
    74 x 5
    70 x 7
    First set was heavy, took some weight off the second set, and took it a bit easier the third

    Bent-over Row
    66 kg x 6 - 6 - 6
    Last time: 65 kg x 6 - 6 - 6

    DB Incline Curl
    14 kg x 8
    Last time: 12 kg x 13

    Cable Pushdown
    27 kg x 9
    Last time: 8 reps

    DB Seated Lateral Raise
    10 kg x 11
    Last time: 10x10

    + some standing calf raises
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  11. #11
    -------------- MichielN's Avatar
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    Did one set of Front Squats today, 6x77.5 kg

    Then I twitched something in my back during the first rep of the second set, couldn't go on.

    Was planning on deloading the rest of the week anyway, but still .. FML
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  12. #12
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by MichielN View Post
    Did one set of Front Squats today, 6x77.5 kg

    Then I twitched something in my back during the first rep of the second set, couldn't go on.

    Was planning on deloading the rest of the week anyway, but still .. FML
    '

    uhh, I'm sorry to here that. Has this happened before?
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  13. #13
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    Originally Posted by DAaaMan64 View Post
    '

    uhh, I'm sorry to here that. Has this happened before?
    Not that I recall
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  14. #14
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    Back again!

    I've decided to start with the Fierce 5 novice routine, it looks good and well-balanced, is populair and serves for what I'm trying to do right now: getting my numbers up on the compounds.
    Routine: http://forum.bodybuilding.com/showth...hp?t=159678631



    Monday September 15th 2014

    Back Squat
    5 x 40 kg
    5 x 50 kg
    5 x 87.5 kg
    5 x 87.5 kg
    5 x 87.5 kg

    Bench Press
    5 x 40 kg
    5 x 72.5 kg
    5 x 72.5 kg
    5 x 72.5 kg

    Lever Chest-supported Row
    8 x 35 kg
    8 x 35 kg
    8 x 35 kg

    DB Reverse Fly
    10 x 6 kg
    10 x 6 kg
    10 x 6 kg

    Cable Pushdown
    10 x 25 kg
    10 x 25 kg
    8 x 25 kg

    Lever Standing Calf Raise
    18 x 65 kg
    12 x 65 kg
    12 x 65 kg



    Was a good workout, felt like I got the job done and was finished within 45 minutes.
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    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    I like that Fierce 5 as well. Well rounded with lots of pulling. Nice pick M, GL with it!
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  16. #16
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    Originally Posted by EjnarKolinkar View Post
    I like that Fierce 5 as well. Well rounded with lots of pulling. Nice pick M, GL with it!
    Thanks man! (it's Robert right?)







    Wednesday September 17th 2014

    Front Squat
    5 x 40 kg
    5 x 50 kg
    5 x 72.5 kg
    5 x 72.5 kg
    5 x 72.5 kg

    Romanian Deadlift
    8 x 60 kg
    8 x 110 kg
    8 x 110 kg
    8 x 110 kg

    Incline Bench Press
    5 x 30 kg
    5 x 50 kg
    5 x 50 kg
    5 x 50 kg

    Lat Pulldown
    8 x 30 kg
    8 x 60 kg
    8 x 60 kg
    8 x 60 kg

    DB Incline Curl
    10 x 12 kg
    9 x 12 kg
    6 x 12 kg

    Lying Leg-hip Raise
    15 x 4 kg
    15 x 4 kg
    10 x 4 kg




    Incline BP was easy. RDL was exhausting. Overall a good workout.

    Going to see Ajax v. PSG tonight in the Amsterdam Arena, Champions League match. Looking forward to it :d
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  17. #17
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    Friday September 19th 2014


    Back Squat
    5 x 40 kg
    5 x 50 kg
    5 x 87.5 kg
    5 x 87.5 kg
    5 x 87.5 kg

    Bench Press
    5 x 40 kg
    5 x 72.5 kg
    5 x 72.5 kg
    5 x 72.5 kg
    Easy.

    Chest-supported Row
    8 x 37.5 kg
    8 x 37.5 kg
    8 x 37.5 kg
    +2.5 kg. Easy.

    Cable Pushdown
    12 x 25 kg (+2 reps)
    10 x 25 kg
    8 x 25 kg

    DB Reverse Fly
    10 x 7 kg
    10 x 7 kg
    10 x 7 kg
    +1 kg. Still fairly easy.

    Lever Standing Calf Raise
    18 x 65 kg
    15 x 65 kg (+3 reps)
    12 x 65 kg



    Good workout.
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  18. #18
    "showtime a-holes" DAaaMan64's Avatar
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    BRB converting everything to imperial.

    Wish I didn't have to do that, I blame myself.

    Glad things are going well.
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  19. #19
    🅾🅼🅴🅶🅰 🆆🅴🅰🅿🅾🅽 EjnarKolinkar's Avatar
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    Robert it is.


    Lol, its easier to think in metric, less math.

    Good work on that session M. Always liked the squat bench combo myself.
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  20. #20
    "showtime a-holes" DAaaMan64's Avatar
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    Originally Posted by EjnarKolinkar View Post
    Lol, its easier to think in metric, less math.
    Right, I just can't relate to how much weight something is. Just need more practice.
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  21. #21
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    Thanks guys! I'll see if I can convert things for you next time.
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  22. #22
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    Originally Posted by MichielN View Post
    Thanks guys! I'll see if I can convert things for you next time.
    Yeah, i make sure i convert to imperial for the residents of Liberia and Myanmar. Oh, and that other one.
    My losing fat log - http://forum.bodybuilding.com/showthread.php?t=165340371
    24/3 - 135kg
    28/4 - 124.5kg [-10.5]
    12/5 - Quit Smoking
    01/9 - 139kg - out of control

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  23. #23
    Raver in Training VmissileX's Avatar
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    For all the americans. Just make your life easy and multiply by 2.


    2.2 is more accurate, but for a quick and dirty estimate, 2 is sufficient.
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  24. #24
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    Monday September 22nd 2014


    Front Squat
    5 x 40 kg / 88 lbs
    5 x 50 kg / 110 lbs
    5 x 75 kg / 165 lbs
    5 x 75 kg
    5 x 75 kg
    + 2.5 kg / 5 lbs

    Romanian Deadlift
    8 x 60 kg / 132 lbs
    8 x 115 kg / 253 lbs
    8 x 115 kg
    8 x 115 kg
    + 5 kg / 10 lbs

    Incline Bench Press
    5 x 30 kg / 60 lbs
    5 x 52.5 kg / 115 lbs
    5 x 52.5 kg
    5 x 52.5 kg
    + 2.5 kg / 5 lbs

    Lat Pulldown
    8 x 30 kg / 60 lbs
    8 x 62 kg / 137 lbs
    8 x 62 kg
    8 x 62 kg
    + 2 kg / 5 lbs

    DB Incline Curl
    12 x 12 kg / 26 lbs
    7 x 12 kg
    6 x 12 kg
    Last time: 12x10-8-6. Poor bicep endurance

    Lying Leg-hip Raise
    15 x 5 kg / 11 lbs
    11 x 5 kg
    8 x 5 kg





    Nutrition:
    (1) 3 eggs, 10g butter, 50g edam cheese, 200ml milk
    (2) 100g leyden cheese, 300ml milk, 30g almonds
    (3) 30g whey, 300ml milk
    (4) 250g ground beef, 300g potatoes, 225g broccoli, 225g spinach, 20ml evoo, 3ml cod liver oil
    (5) 5 eggs, 10g coconut oil, 30g walnuts
    ~3500 kcal, 222E 118C 231F
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  25. #25
    Registered User ilove2run's Avatar
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    Do you find you like a higher fat diet rather then a more carbohydrate centered diet?
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  26. #26
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    Originally Posted by ilove2run View Post
    Do you find you like a higher fat diet rather then a more carbohydrate centered diet?
    I'm eternally experimenting, but at the moment a high fat diet feels just right.

    But I was planning on doing a higher cho diet next week, with way more unsaturated fats (I usually eat quite a lot of saturated fats).
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  27. #27
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    Wednesday September 24th 2014


    Back Squat
    5 x 40 kg
    5 x 50 kg
    5 x 90 kg
    5 x 90 kg
    5 x 90 kg
    +2.5 kg

    Bench Press
    5 x 40 kg
    5 x 75 kg
    5 x 75 kg
    5 x 75 kg
    +2.5 kg. Was fairly easy.

    Chest-supported Row
    8 x 40 kg
    8 x 40 kg
    8 x 40 kg
    +2.5 kg. Easy.

    DB Reverse Fly
    12 x 7 kg
    12 x 7 kg
    12 x 7 kg
    Last time: 3x10

    Cable Pushdown
    12 x 25 kg
    12 x 25 kg
    12 x 25 kg
    Last time: 12-10-8 reps

    Lever Standing Calf Raise
    65 kg x 20
    65 kg x 14
    65 kg x 12
    Last time: 18-15-12 reps




    Good workout.
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  28. #28
    Registered User Hybridreamer's Avatar
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    Subbed. I'm also doing full body workouts currently on my cut. Looking forward to seeing your progress.
    Log of my routine, nutrition, and lifestyle - http://forum.bodybuilding.com/showthread.php?t=163798471
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  29. #29
    Registered User MiscReaper1's Avatar
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    Subbed bro, looking promising. Best of luck!
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  30. #30
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    Originally Posted by Hybridreamer View Post
    Subbed. I'm also doing full body workouts currently on my cut. Looking forward to seeing your progress.
    Originally Posted by MiscReaper1 View Post
    Subbed bro, looking promising. Best of luck!
    Welcome brahs!







    Friday September 26th 2014

    Same as monday.




    Monday September 29th 2014

    Back Squat
    5 x 50 kg
    5 x 60 kg
    5 x 95 kg
    5 x 95 kg
    5 x 95 kg
    +5 kg.

    Bench Press
    5 x 40 kg
    5 x 77.5 kg
    5 x 77.5 kg
    5 x 77.5 kg
    +2.5 kg

    Chest-supported Row
    8 x 42.5 kg
    8 x 42.5 kg
    8 x 42.5 kg
    +2.5 kg

    DB Reverse Fly
    10 x 8 kg
    10 x 8 kg
    10 x 8 kg
    +1 kg

    Cable Pushdown
    11 x 27.5 kg
    8 x 27.5 kg
    8 x 27.5 kg
    +2.5 kg

    Lever Standing Calf Raise
    20 x 65 kg
    15 x 65 kg
    13 x 65 kg
    Last time: 65 x 20-14-12


    Good workout.



    Nutrition:
    (1) 4 eggs, 10g butter, 50g edam cheese
    (2) 4 slices multigrain bread, 50g peanutbutter, 40g leyden cheese, 25g whey, 300ml 1,5% milk
    (3) 25g whey, 300ml 1,5% milk
    (4) 150g chickenbreast, 10g coconut oil, 400g white potatoes, 10g butter, 400ml 1,5% milk
    (5) 200g ground beef (15%), 225g broccoli, 300g spinach, 20g walnuts, 3g fishoil
    ~3450 kcal, 245E 203C 174F
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