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  1. #91
    Registered User NicholasMango's Avatar
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    NicholasMango is offline
    Calories: 2906.2
    Protein: 191.24
    Foods:
    Omelette with carton of eggwhites (small size.) ĺ cup of cheese 1 tbs butter and 2 piece toast
    2 crepes (Again. Total batch using this http://www.caloriecount.com/cc/recipe_analysis.php
    Divided by the number of crepes. Multiplied by two. This probably the last time I’m gonna explain how I get macros on stuff like this. It’s tedious.)
    510grams of vegetable fried rice
    2cups rice and 10.4oz pork chops
    Praline cone
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  2. #92
    Registered User NicholasMango's Avatar
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    Apparently I gained 1.6lbs in the past week. This **** is frustrating.

    How can I lose 1lb per week at 2500kcals, but gain 1.5lbs at 2900? Du crap is this ****?
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  3. #93
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    NicholasMango is offline
    Calories: 2937
    Protein: 155
    Foods:
    Pancakes with syrup
    Half a cheese pizza
    3 oz chicken +2 cupcakes+milk
    Ground beef quesidillas. Two tortillas, 9.4 oz beef Ĺ cheese
    Praline cone


    Lifts
    3x5 195lb squat I hate squats. Fml these were no fun.
    2x5 150lb bench 1x4 150lb bench. Failed the last fking rep. FK dis gay earth. Gonna do it again next weak. Then go up by 2.5lb instead of 5.
    3x5 135lb rows.
    3x5 130lb cable rows
    3x75m swims freestyle.
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  4. #94
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    Calories: 2841
    Protein: 159
    Foods:
    Pancakes with syrup
    1lb of chicken grilled then 1/2cup of cheese baked on. Was hella joocy. Hella good.
    5.2 ounces of gummi worms.
    Grilled cheese with ľ tablespoon butter 2 pieces of toast and Ĺ cup cheese
    Frosted flakes 2.5 cups and 2 cups milk
    Lifts
    None but I swam.
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  5. #95
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    NicholasMango is offline
    2-17-2015

    Calories: 2776.4
    Protein: 140.3
    Foods:
    Pancakes with syrup
    6 egg omelettes with 1 tablespoon butter and 1 cup of cheese
    3 golden oreos.
    3.8 turkey
    Pancakes without syrup

    Lifts
    3x5 100lb OHP
    1x5 pullups with 25lb weight added
    1x8 pullups with BW
    1x6 pullups BW
    1x5 285lb deadlifts
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  6. #96
    T R A P . M O R E Jaywalking's Avatar
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    Jaywalking is offline
    Originally Posted by NicholasMango View Post
    Brought my little sister to the gym and she recorded my lifts today.

    Had my last warmup set and all work sets in here
    its bench
    1x5 125lb and 3x5 145lb
    Rows 1x4 125lb and 3x5 145lb
    and cable rows 3x5 140lb

    Also. Oh my god my form sucks..
    Here's a quick guideline I think works well for having not horrible form,

    1) Are your shoulder blades pushed together tightly as possible?
    2) Are your traps and your butt touching the bench, there being a minor (or large) arch in your back?
    3) Is your bar pattern something like starting at above the shoulders, then lowering the bar to your upper abdomen/lower chest/solar plexus?
    4) Are your feet not moving around during the set?
    5) Are you pushing tension through your traps with the bench?
    6) Do you press back through the arch towards above the shoulders?
    7) Do you take breaths after every rep?

    ^^that works pretty well for me and a couple of stronger people tell me my form is great, I think if you were a little tighter your bench could go up 15-20 pounds, easy

    Also is your last name mango or did you just say screw it and add mango in there
    Clean and jerk: 242
    Snatch: 176
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  7. #97
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    NicholasMango is offline
    Calories: 2404*
    Protein: 151.4*
    Foods:
    Fried 4 eggwhites two eggs two pieces toast 2 tablespoon butter 2 cups orange juice 1 banana
    3 golden oreos
    1lb 2oz chicken fried in 1 tablespoon butter and topped with 1 cup of cheese.
    3 golden oreos
    At this point I decided to take a cheat meal, of Chinese food. I haven’t had one in ages and I was hungry.


    Originally Posted by Jaywalking View Post
    Here's a quick guideline I think works well for having not horrible form,

    1) Are your shoulder blades pushed together tightly as possible?
    2) Are your traps and your butt touching the bench, there being a minor (or large) arch in your back?
    3) Is your bar pattern something like starting at above the shoulders, then lowering the bar to your upper abdomen/lower chest/solar plexus?
    4) Are your feet not moving around during the set?
    5) Are you pushing tension through your traps with the bench?
    6) Do you press back through the arch towards above the shoulders?
    7) Do you take breaths after every rep?

    ^^that works pretty well for me and a couple of stronger people tell me my form is great, I think if you were a little tighter your bench could go up 15-20 pounds, easy

    Also is your last name mango or did you just say screw it and add mango in there
    My last name is not mango. But it is related to mango. That's all I'm gonna say as literally only two people in the world have my name. And the other is my uncle.



    Sometimes I take a breath after two reps instead of one. Is this really a problem if it feels better?
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  8. #98
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    NicholasMango is offline
    Calories: 2216*
    Protein: 81.8*
    Foods:
    Pancakes no syrup
    4 cups chicken fried rice
    1 cup oatmeal (measured dry)
    Cheat meal again. Lentil soup.

    Lifts
    Havign some gym+diet issues apparently. Couldnít get in today. Will go tomorrow.
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  9. #99
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    NicholasMango is offline
    Calories:2911
    Protein: 125.35
    Foods:
    Ĺ loaf icecream bread
    Sandwhich with 4oz Cajun turkey 1 prepackaged roll and 1.6oz 3 pepper Colby jack cheese.
    1 frozen pizza margherita Napolitano flatbread
    1cup milk+1 packet hot chocolate with marshmellows
    3 cup mil with 3 cups cornflakes

    Lifts
    3x5 205lb squat
    1x3 150lb bench press FAILED
    3x5 150 lb bench press cause failure wasn’t an option.
    3x5 140lb rows
    1x5 150lb cable row
    1x5 120lb cable row



    Seriously considering a cut at this point.

    will weigh in tomorrow, but I think a weekly average would be pretty meaningless with two days missing...I'll add it up in the morning anyway though.
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  10. #100
    Registered User NicholasMango's Avatar
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    NicholasMango is offline
    *excluding two cheat days*
    Average calories: 2874.2
    Average protein: 154.118

    Weight change: 1lb in 7 days.
    total weight: 168.4

    Bit high for my liking at this point, and I'm putting on more fat than I'd like too.

    Thinking of hopping on an EC stack and cutting to at least 160lbs.
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  11. #101
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    NicholasMango is offline
    Notes: EC stack started at maintenance level.
    Drinking green tea as main beverage.
    Looking into cardio exercises.

    Calories: 866.81
    Protein: 133.35

    Foods:
    1 steak 1.05lbs-calories over estimated. I grilled it on a George foreman and quite a bit of fat drained off. Didnít figure that into my consumption.

    Thanks to the miracle of EC stacks I went from 7am to about 7:10pm without eating, or feeling hungry. Lets see what I feel like tomorrow. (I should be in ketosis tomorrow. Not because I care about ketosis, but just because of the crazy low calories Iím doing itís going to be close to 100% protein.

    I have a frozen pizza Iím saving for next Friday after I weigh in. Should regain all water weight after that, so I will weigh in next Saturday as well.

    Lifts
    None. Wasnít able to swim either, but while I was lifeguarding I paced along the pools. Ended up walking for about 3 hours 20 minutes. Figure that to be about ten miles.
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  12. #102
    Registered User Thorsson7's Avatar
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    Thorsson7 is offline
    Originally Posted by NicholasMango View Post
    Notes: EC stack started at maintenance level.
    Drinking green tea as main beverage.
    Looking into cardio exercises.

    Calories: 866.81
    Protein: 133.35

    Foods:
    1 steak 1.05lbs-calories over estimated. I grilled it on a George foreman and quite a bit of fat drained off. Didn’t figure that into my consumption.

    Thanks to the miracle of EC stacks I went from 7am to about 7:10pm without eating, or feeling hungry. Lets see what I feel like tomorrow. (I should be in ketosis tomorrow. Not because I care about ketosis, but just because of the crazy low calories I’m doing it’s going to be close to 100% protein.

    I have a frozen pizza I’m saving for next Friday after I weigh in. Should regain all water weight after that, so I will weigh in next Saturday as well.

    Lifts
    None. Wasn’t able to swim either, but while I was lifeguarding I paced along the pools. Ended up walking for about 3 hours 20 minutes. Figure that to be about ten miles.
    In. Better take pics though OP or this won't go well for you.
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  13. #103
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    NicholasMango is offline
    Originally Posted by Thorsson7 View Post
    In. Better take pics though OP or this won't go well for you.
    Took before pics already. I'll take pictures with every weigh in. Including with/without water retention. Curious if there is a visible difference.)
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  14. #104
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    NicholasMango is offline
    Calories: 615
    Protein: 123

    Foods:
    1lb 8.6lbs chicken breast

    Lifts:
    3x5 105lb OHP
    3x8 BW pullups (These are gonna get way easier. I’ve lost 5lbs already. Water weight FTW?)
    1x5 295lb deadlifts. 2 were overhand grip. Last three I switched to hook grip
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  15. #105
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    Really sucked because my sisters birthday party was today. Forgot when I started this cut. Oh well. I missed out on quite a bit of desserts/sides in the name of PSMF.

    Calories: 760
    Protein: 126

    Foods:
    10oz beef tenderloin.
    1 80z chicken breast
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  16. #106
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    Oh. My family went to a buffet today because now its actually my sisters birthday……. ffs. I stayed home because I am stupidly dedicated to this ****.
    Calories: 561
    Protein: 117.3

    Foods:
    20.4 oz chicken breast
    Also…
    I noticed my protein was a bit too low after I counted up what I thought was enough chicken. So while the chicken was grilling a grabbed a handful of deli sliced ham and turkey and ate that. I’d estimate them to be a total of like 3oz but I didn’t measure. Because quite frankly, I know it was enough protein, and I’m so far below my TDEE that I could eat an entire ****ing cake/pizza and still be in a deficit.

    PSMF seems to be effective. But it is kinda masochistic Not sure if I will continue after Friday.


    Lifts:
    3x5 205lb squat (How come I can almost always add 10lbs to my squats even when 1lb makes me fail bench? Life aint fair.
    3x5 140lb cable row. (I think I’m missing a bit of ROM. But Idk if its in my arms or back. Or if its just because of this cut.)
    1x4 151lb bench (Failed. Felt sick and went home. Hard to lift on 0 carbs and crazy low calorie levels.
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  17. #107
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    NicholasMango is offline
    Calories: 1002
    Protein: 136.16grams
    Foods:
    2 cans albacore tuna
    410 grams ground beef 90% lean. Fashioned into a bunless burger(s….it broke.lol). Poured 6 tablespoons of eggwhites on top.
    Lifts:
    None today
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  18. #108
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    NicholasMango is offline
    Calories: cheat day
    Protein: calculated only enough to make sure
    Foods: I was above 200g carbs and 120g protein


    Was at 159.2 today. That’s down 9.2lbs in five days. Carbing up today.
    Lifts:
    3x5 110lb OHP
    1x10 and 1x9 BW pullups. Palms in grip.
    1x3 305lb deadlift
    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  19. #109
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    Weighed in @ 156.4 today.


    So

    9.2lbs weight loss in 4 days

    all but 2.8 was water weight. (Maybe slightly more. I didn't poop before weigh in. lmfao.)

    First four pictures are before. the rest are after.


    workout log(April 2020 edition): https://forum.bodybuilding.com/showthread.php?t=178296981
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  20. #110
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    and after....






    And yeah. The back pictures aren't the same lighting/angle. Had to take the second set myself. Oh well.
    Last edited by NicholasMango; 02-26-2015 at 05:41 AM.
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  21. #111
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    Lost these two in first upload. Probably the most visible change in the whole group.







    average cals were about 760/day through the PSM. Which puts my estimated TDEE at 2720. which seems to jive with my weight gains at 2900. OR at least, it is close.
    Last edited by NicholasMango; 02-26-2015 at 06:00 AM.
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  22. #112
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    I really don't know what is PSMF and I don't even care, but this chit is dangerous for your whole body, specially. 1. you should bulk
    2. if you want to cut, do it with IIFYM

    I'm sure if you bulk till next year, you will get 2/3/4
    100% slav

    eat pease
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  23. #113
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    Originally Posted by Jancl57 View Post
    I really don't know what is PSMF and I don't even care, but this chit is dangerous for your whole body, specially. 1. you should bulk
    2. if you want to cut, do it with IIFYM

    I'm sure if you bulk till next year, you will get 2/3/4

    I'm not a powerlifter.



    Also. How the **** you gonna say it's dangerous if you don't know what it is?
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    Calories: 1559.5
    Protein: 121.15
    Foods: reduced calorie pancake recipe no syrup (3/4th cup bisquik instead of 1 cup.)
    Egg white omelet made from 1 carton whites, 1 cup cheese, 4 piece bacon and 1 tablespoon butter.
    1 fruit by the foot roll. ‘cause YOLO swag I like me some candies……yo.
    1 and Ĺ cup milk

    Was at 159.2 today. That’s down 9.2lbs in five days. Carbing up today.
    Lifts:
    3x5 110lb OHP
    1x10 and 1x9 BW pullups. Palms in grip.
    1x3 305lb deadlift
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    Originally Posted by NicholasMango View Post
    I'm not a powerlifter.



    Also. How the **** you gonna say it's dangerous if you don't know what it is?
    Eating only protein is stupid. Body will transform some of protein into carbs with gluconeogenesis. You will fuked up your hormones with this chit. If this was just an experiment, I apologise.

    And even if you are not powerlifter 2/3/4 should be your goal
    100% slav

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    Calories: 1716.13
    Protein: 155g
    Foods: carton of eggwhites fried in one tablespoon of butter
    Roast beef classic and small jamocha shake from Arbies
    100 grams brown rice and 12oz chicken breast

    Lifts:
    1x5 150lb bench then 1x3 150lb. Failed and I hate my life.
    3x5 110lb cable row (Tested and this was my max with good form.)
    3x5 215lb squat (Seriously. Why can’t bench go up instead of squat?)
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    on the 28th I came down with the flu.
    Needless to say, I will not be lifting or keeping track of macros while I have the flu.
    Just gonna eat as much as I can keep down of whatever I can keep down and move on from there
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    Calories: 1580
    Protein: 121
    Foods: reduced cal pancakes (2/3 cup bisquik instead of 1 cup)
    0.75lb chicken tenderloins
    12 bagel bites
    Can of chicken soup

    Lifts: 1x3 115lb OHP 3x5 95lb OHP
    2x10 BW palms away pullups
    1x5 80lb tricept pushdowns and 3x5 70lb
    3x8 curl with 15lb on the bar. (no idea what the bar weighs. I think 25lb? but it might be 15. I’m not sure.)
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    Calories: 1823
    Protein: 145.55
    Foods: 6” chicken bacon ranch sub
    Dunkin donuts glazed donut
    2 breadstick from little caesars and 1lb chicken breast
    1 piece pepperoni pizza
    Lifts:
    None today
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    Well. I didn't track for a few days. No real reason, just didn't feel like it. Did lift twice during that time though.


    Weighed in today at 161.2LBs
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