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first week back to work was MANIC. Ended up drinking every day - clients etc.


Anyways;

meal 1 - 2 eggs, some rice, 2 x chicken drumsticks, and kim chi

meal 2 - bowl of ramen, soft shell...

No gym today. schedule was a bit stuffed up.

10am - 1 poached egg with guac, corn fritter and smoked salmon

1230pm - some salami, small amount of ocean trout and half a bread roll. 1.5 bottle...

side note; last 2 days I have been feeling a bit tired/lethargic whilst at home. Believe this is a combination of reduction in calories. circa 600-700 calories reduced, plus also looking to...

Fially caught up! Wednesday!

830am - 2 fried eggs and cucumbers/tomato

930am - 45min walk - 3km or something slow

1130am - 300g eye fillet steak with cucumbers and tomato

1230pm gym

I wear a Polar Vantage watch. For m a typical 45min weight lifting session I burn calories in the range of 300-450. This fluctutes depending on which muscle group I focus, and the overall intensity...

830am - 300g eye fillet steak and cucumbers/tomato

930am workout;
- 30 min walking to gym (2.5km)
- shoulder/lateral warm up
- lat pulldowns
- incline db press. pyramid style workout that I...

830am - tuna on white bread with salad

930am workout;
- 30 min walking to gym (2.5km)
- shoulder/lateral warm up
- lat pulldowns
- incline bench press. top set at 100kg
- machined rows (lower...

weekend/chinese new year tried to limit my food consumption

9am - tuna on white bread with salad

1130am - coupe pieces of roasted duck, a bread roll, and 6 mini spring rolls

2pm - maccas...

weekend. so no training and cheat a lil.

830am - 350g grilled haloumi cheese with green salad, cucumber and tomato

1030am - 2 pieces white bread with butter, can of tuna and leaf salad

1pm -...

Solid 2 hour plus workout today.

shoulders
- front and side lat raises. Supersetted each 5 sets of 15reps
- db shoulder press. top set of 50lbs. 3 rounds of 5 sets of 15 reps

legs
- leg...

also takes time. you spent years putting on weight. will take more than 3 weeks!

After a long 3 months off because.of shoulder injury. Im finally back in the gym. Need to also incorporate more cardio in my workouts to burn the extra calories to lose some fat.

The young boy...

Greetings,

using this thread as a bible in terms of my workouts, most importantly my calorie intake given this is my biggest let down.

I will weigh myself later in the week, as I like to weigh...

so upset. i got a sore throat, and getting a cold :(

Today I ate 3 x fried eggs for breaky, two scoops ON whey morning tea, 200g roast beef and tabouli, some sashimi,snacks was some mixed nuts,...

First day of new workout. felt pretty good. Leg day, so as per image above, was meant to do front and back squat, and farmers walk. I picked up a massive blister over the weekend on my ankle, so...

damn, i wanna give this diet a try!! cheeers

nice work so far!!

Hi Mate,

Good luck, and all the best. We are similar weight! Calories wise, maintenance is around 2400 for me. less 20%, I can eat around 1792 calories. This consists of 188g of Protein, 69g of...

5 weeks ago, I started eating better, and lifting more consistently with an initial weight of 101.9kg. Pretty happy with my weight loss so far. But now I am at a time to turn it up and up the...

Hi All,

Thought I start a thread as I have stacked on the weight, and now need to get it off... Currently 96.0kg and aim is to get down to 85kg. I've set myself a stretched goal is trying to get...