Diet/workout log.

[NicholasMango]

Calories: 2906.2
Protein: 191.24
Foods:
Omelette with carton of eggwhites (small size.) ¾ 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

[NicholasMango]

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 ****?

[NicholasMango]

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 ½ 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.

[NicholasMango]

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 ¼ tablespoon butter 2 pieces of toast and ½ cup cheese
Frosted flakes 2.5 cups and 2 cups milk
Lifts
None but I swam.

[NicholasMango]

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

[Jaywalking]

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

[NicholasMango]

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.

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?

[NicholasMango]

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. Couldn’t get in today. Will go tomorrow.

[NicholasMango]

Calories:2911
Protein: 125.35
Foods:
½ 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.

[NicholasMango]

*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.

[NicholasMango]

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.

[Thorsson7]

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.

[NicholasMango]

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.)

[NicholasMango]

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

[NicholasMango]

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

[NicholasMango]

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.

[NicholasMango]

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

[NicholasMango]

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

[NicholasMango]

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.

[NicholasMango]

and after....






And yeah. The back pictures aren't the same lighting/angle. Had to take the second set myself. Oh well.

[NicholasMango]

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.

[Jancl57]

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

[NicholasMango]

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?

[NicholasMango]

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 ½ 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

[Jancl57]

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

[NicholasMango]

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?)

[NicholasMango]

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

[NicholasMango]

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.)

[NicholasMango]

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

[NicholasMango]

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