AFC96 Road to Manlet

[ErikTheElectric]

Well its not left over. The portion was to big for my grandmother and grandfather, so they all gave me 3/4 of their portion to me.

My question still stands, why are you obligated to eat it?

[AFC96]

My question still stands, why are you obligated to eat it?

Because my grandparents tell me too. You can't just refuse them. Seriously, its considered rude here. I ate out of respecting them, told them repeatedly im full.

[AFC96]

Workout A

Squat

145x5
145x5
145x5
145x5
145x5

Deadlifts

187x5

OHP

83x5
83x5
83x5
83x5
83x5

BOR

88x5
88x5
88x5
88x5
88x5


+ acc lifts
+ abs work


note: i think my deadlift is improving form wise. Still rounded back, but its better than last time. I also have a problem with the negative. Not sure what to do. Sorry if its a bit dark and the camera angle is bad.




Good session today eventhough i had to wait an hour for a rack.

[AFC96]

Just linked my Deadlift. Sorry for the dark video and bad angle. Can you guys tell me about my form? seems like my back is kinda rounded.

[sonnydfrizzy]

Its pad thai.

Thai fried noodles with some shrimps.

Well its all noodles and insignificant amount of shrimps. It was really oily. Probably 125 grams of noodles.

Well i got the macros from MFP. Thought it was the most accurate one.

Is 77c/14f/13p a better estimate?

Dude this is mental masturbation at its finest. ^^^

It is one meal man. Eat it and move on. You are BULKING.

Thats what happen when you have a family dinner and everyone gives you food they cant finish.

Gonna be in a slight deficit for the rest of the week i guess.

What?
Slight deficit? You are bulking. Remember all the other threads you post in that say "it is one meal, one day, just eat it and move on"?
Take your own advice here. That is wheel spinning, and trust me man I am the king of spinning wheels. Go back to the usual surplus. you are bulking. A deficit the rest of the week is not bulking.

I think you have some alarming tendancies with some posts about food and exercise. Just be aware of your relationship with food and exercise and how you are becoming too obsessive and allowing it to effect your logical thinking.

Note: Still really full from last night. Probably going to be on a 100-200 calorie deficit for the next 4 days. And those noodles are overloaded with sodium or something i guess. I have been drinking every 5 minutes and yet, my mouth is still so dry.

The fact that you are cutting calories to compensate is something I would definitely be weary of man... I am just pointing out my observations, take it or leave it.

Also, the fact that you are still dwelling on one pasta dish days later solidifies my worries for you.

[AFC96]

@sonny: yeah maybe your right. . still not hungry after the workout though. thanks for the advice though! appericiate it.



Edit: the post about the sodium. I was not dwelling or freaking out about the food i ate, but i was just telling how i was feeling. I always thought of my intake as Total calories in Vs Total calories out by the end of the week. Therefore, if i ate by a large number, i should decrease my intake for the following days so that my total calories in is the "same".

[InItForFitness]

Thats my weight log for the past 19 days. What do you guys think? am i on the right path?

Solid progression if you ask me.
Stay the course.


Remember, it's about much more than simply the #'s.
Look at your strenght progression, watch the mirror, understand how your body is feeling.

All of these factors should weigh just as much on your decision regarding nutrition as what the scale is telling you.

[InItForFitness]

Gonna be in a slight deficit for the rest of the week i guess.

No. No you're not.

You're going to stay the course and call it good.
**** happens, one day, hell even one week off of your diet is not doing harm.

Especially during a bulking phase.
Embrace it. Use it to fuel your sessions. Enjoy eating to your hearts content. Move on with life.


No compensating or dicking around.

[Felipon]

I don't think reducing cals is a good idea bro , just keep at it. If your really uncomfortable with how much you ate just add a little cardio.. better than reducing cals IMO

[AFC96]

@Casey: Thanks man for the advice. Won't be in a deficit. Will eat up my calories.

@Felipon: Alright bro! Thanks for the input!


Its morning here. Morning Weigh in:52.7

Still retaining water.

Fell asleep before dinner yesterday, did about 300 calories left in the tank that i did not consume. Food log will be posted later.

Yeah, i think its just better for me to move on and not be in a deficit.

[ErikTheElectric]

^ Apologies for above. For some reason I thought you were intentionally trying to cut (restrict kcals).


Absolutely no reason for you to feel like you NEED to be in a deficit. That one meal wasn't substantial enough to warrant that.



Stay the course.

[AFC96]

@Erik: will do! I will stay on my course!! Thanks for the advice!


Just did my LISS. I dont think i should call it LISS all this time. I think is more of medium intensity but whatever its not really that important .

[ErikTheElectric]

^ What are you doing for cardio?

[AFC96]

^ What are you doing for cardio?

I run for 4km at 10km/h speed on a treadmill.

[ErikTheElectric]

I run for 4km at 10km/h speed on a treadmill.

No interval work?

[AFC96]

No interval work?

Currently no intervals.

I used to do HIIT, but then i found myself not recovering for my squats, so i dropped the HIIT and did the cardio i am currently doing and actually enjoy it more than HIIT.

[ErikTheElectric]

Currently no intervals.

I used to do HIIT, but then i found myself not recovering for my squats, so i dropped the HIIT and did the cardio i am currently doing and actually enjoy it more than HIIT.

Why not change the actual type of HIIT that you do? HIIT isn't supposed to be "enjoyable", it's supposed to leave you gasping for breath and it has numerous benefits.

I would burn myself out on "running" if that's all I did for high intensity work. (Hence the reason I cycle + do spin work).

[AFC96]

Why not change the actual type of HIIT that you do? HIIT isn't supposed to be "enjoyable", it's supposed to leave you gasping for breath and it has numerous benefits.

I would burn myself out on "running" if that's all I did for high intensity work. (Hence the reason I cycle + do spin work).

Alright man. Thanks for the advice. I will try cycling on a stationary bike as HIIT probably next week or so and see how i go from there.

[AFC96]

Breakfast:

2 scoops(60g) MusclePharm Combat Powder: 223kcal 5c 3f 43p

70g Oatmeal: 260kcal 54c 0f 8p

1 slice Kraft Cheese: 50kcal 1c 4f 4p


Lunch

380g Chicken Grilled: 418kcal 0c 5f 88p

2.5tbsp Marinade Soy Sauce: 65kcal 14c

100g Red Rice: 110kcal 23c 1f 3p


Dinner

Chocolate&Caramel Ice-Cream: 220 18 15 3

Vanilla Bread: 240kcal 35c 8f 6p

Cheese biscuit: 70kcal 7c 3f 3p

Cheese sandwich: 230kcal 34c 8f 6p


Snacks:

Shelled Peanuts(45g): 255kcal 6c 19f 15p


Total Intake: 2,309kcal 219c 74f 184p



Note: The good thing for me is i had my first ice cream after a few years. The bad news is, i did not have any veggies today. Still gotta work on those micros. After not buying any cereals for the last week, i realise that its hard for me to consume my carbs. Usually with cereals around the house, my carbs would be the first one to finish. Now with no cereals around, i realize that i have a lot of calories left by the end of the day, but its easy to find carb sources around unlike fat. The only reason i had an ice cream today was because i had around 30+ fats left and all i had was nuts. I had enough nuts, so i got an ice cream and broke my 3+ years streak.

Everyday by around 5pm, i would always have hit(or close to hitting) my protein intake and about 150c/40f left. I just don't know how to cook with "fat" sources other than the olive oil which i don't track. i gotta work on my cooking skills so i dont have to eat cheese every night.

I was wondering, do fiber and sugars count to the calorie count? So should i like calculate them in my calorie?

[Flagaba]

Good job on the ice cream, chocolate and caramel sounds like a very good mix! Missing on veggies one day will not kill you but you would definitely benefit from eating more of them (along with fruits).

Technically, everything you eat counts in your calorie count if it has any calories...if you are talking about counting your fiber and sugar intake I personally don't but when it comes to the former I know some people really make sure they get enough. It's sometimes considered a macro.

When it comes to fats, I personally like nuts (which you seem to have covered), nut butters, dairy (I like 2% Greek yogurt...ever so delicious with frozen berries) and a bit of cooking oil. You can also work your way around with certain types of fish like salmon.

Coming up with some recipes isn't that hard actually, you just let your imagination flow and mix up a few things you enjoy to make a delicious meal! Don't be afraid to try things out.

[AFC96]

^

I mean sugars are also carbs. So for example if someone eats 40g of sugar, do they add that to their total calorie?

i dont count my sugar and fiber intake into my calorie, and i don't plan too. I was just wondering.

[Flagaba]

^

I mean sugars are also carbs. So for example if someone eats 40g of sugar, do they add that to their total calorie?

i dont count my sugar and fiber intake into my calorie, and i don't plan too. I was just wondering.

Sugars are indeed carbs and I personally believe they technically should be counted in both that category as well as your total calorie intake. I know I do. Not that it's something you should be awfully worried about (unless you're lacking fiber or eat way too much sugar...which is harder than you'd think) but they are what they are...carbs. Whether you decide to write them down now or not won't change much if the quantities and results remain the same, if you start having some trouble diet wise it could be a good idea to think about those things you're not calculating though.

Whatever makes you progress, you seem to go at a pace you are happy with and that's all that should matter. Working on getting more fats in, protein and carbs from varied enough sources, a lot of micros and being satisfied after your meals whilst staying at your desired intake is what matters the most as far as I'm concerned.

[AFC96]

Sugars are indeed carbs and I personally believe they technically should be counted in both that category as well as your total calorie intake. I know I do. Not that it's something you should be awfully worried about (unless you're lacking fiber or eat way too much sugar...which is harder than you'd think) but they are what they are...carbs. Whether you decide to write them down now or not won't change much if the quantities and results remain the same, if you start having some trouble diet wise it could be a good idea to think about those things you're not calculating though.

Whatever makes you progress, you seem to go at a pace you are happy with and that's all that should matter. Working on getting more fats in, protein and carbs from varied enough sources, a lot of micros and being satisfied after your meals whilst staying at your desired intake is what matters the most as far as I'm concerned.

So for example if i eat at 250g of carbs which is 1000 calories, and then my sugar count is 25g, i should add another 100 calories? So my intake of carbs is 1100 calories?

[Flagaba]

So for example if i eat at 250g of carbs which is 1000 calories, and then my sugar count is 25g, i should add another 100 calories? So my intake of carbs is 1100 calories?

At the risk of sounding stupid I don't know if 1g of sugar always equals 1g of carbs (depending on the source, are we talking refined sugar or candies/sweets?) but to make a long story short, if your sugar intake equals 25g of carbs I would include it in your daily carbs and calorie intake.

Let's put it another way, you eat 150g of protein from meats and dairy products, then you drink a whey protein shake that has 25g of protein...would you add it or not? Like I said, whatever the numbers come to, if you just start to calculate what you were not calculating before it won't change anything because you were eating that food anyway but they are what they are nonetheless...sources of carbs/fats/protein. If you were putting those things in MFP it would add it up for you, wouldn't it?

[AFC96]

At the risk of sounding stupid I don't know if 1g of sugar always equals 1g of carbs (depending on the source, are we talking refined sugar or candies/sweets?) but to make a long story short, if your sugar intake equals 25g of carbs I would include it in your daily carbs and calorie intake.

Let's put it another way, you eat 150g of protein from meats and dairy products, then you drink a whey protein shake that has 25g of protein...would you add it or not? Like I said, whatever the numbers come to, if you just start to calculate what you were not calculating before it won't change anything because you were eating that food anyway but they are what they are nonetheless...sources of carbs/fats/protein. If you were putting those things in MFP it would add it up for you, wouldn't it?

No, in MFP, the sugar and fiber does not count to the total calorie intake..

thanks for the info anyway!

[Flagaba]

No, in MFP, the sugar and fiber does not count to the total calorie intake..

thanks for the info anyway!

Really? Well I'll be darned...forget that part then, my apologies.

I can't insist enough on the fact that you seem to progress the way you want to though, as long as it works for you, there's no need to over think.

[Felipon]

Im pretty sure MFP does count them towards your carbs, it just lets you know how much sugar your having.

For fats my go to sources are whole eggs, butter, almonds, peanuts, whole milk, and of course peanut butter

[ErikTheElectric]

^ Yeah, MFP should be adding them to your total.


Anyways, fiber always counts. People sometimes mistakenly subtract the calories, due to being misinformed.

[AFC96]

I see, i thought because sugar had a different category in MFP, it was not included.

morning Weigh In:52.3

Aiming to be 53kg by 3rd-4th week of November. have gained 4 pounds so far. Can't wait to gain more.

[AFC96]

Workout A

Squat

150x5
150x5
150x5
150x5
150x5


Bench Press

116x5
116x5
116x5
116x4
Reset


BOR

100x5
100x5
100x5
100x5
100x5


+Accessory Work
+Abs work


Note

Felt the bench was easier than last workout for sets 1-3. The 4th set was the one that had me grinding. I believe after a few more weeks of surplus i feel i can bench my own BW. Kinda feel disheartened every time i gotta reset, but i should think of it as, "one step back and two steps forward".

I cant wait to try squatting 177lbs again and breaking my PR!

Today, my friend said "your face is rounder, did you gain weight?". Seems like my fat storage is on my face lol. Some have also said "have you been lifting" which is nice to hear .

Who cares about them. Gotta keep focus on the goal.