Diet/workout log.

[NicholasMango]

So yeah. As promised Weighed in at 153.6lbs

at 21 oz of chicken today, also began EC stack....Not hungry at all ever. Had to force myself to eat lol. But also had no difficulty eating once I started. So...Cool? Best of both worlds for right now lol.


it was 525 calories and 120.75 grams protein.

NAILED it. Gonna do a weigh in every day if I can manage it (Sometimes gotta leave early in the morning and can't poop and hop on dat scale. Nomasaying?...no you don't. LOL)



Anyway. Yeah.... Also need to lift sometime soon. Haven't done that in awhile. Not super worried about muscle loss though, Muscle memory and all that. But...No reason to lose more than necessary right?

I took some before pics, I'll upload later. Probably same time as the after pictures.

[NicholasMango]

So yeah. PSMF obviously didn’t go well. But for real, taking all this **** seriously again.
Hit the about 4 days ago to test out my new inzer belt. Hit a 325 DL @ 150. That’s a decent PR for me. Also did 20 pullups that day.
Yesterday I did
205lb 3x5 squats with belt, first squat session I’ve ever had where my legs were sore and my back was fine.
135lb 3x5 bench press
120lb 3x5 cable rows

And starting a food log with a weight of 151.3lbs
Calories: 1676.2
Protein: 154.1
Foods:
1.8oz/50grams white bread, 6oz rib eye steak, and 1 cup of white rice.
1lb chicken tenderloins with Italian salad dressing marinade + 170grams Brussel sprouts a 1 slice bacon
1 dunkin donuts donut

[NicholasMango]

Today is a bit of a cheat day. I baked some bread and it was hnng and I ate like half the loaf. I can only guess at its calories since I don't know for sure how much I ate. But it was like 1300 cals for the whole loaf, so I'll estimate that I ate 700cals in bread. which is only like 20 grams protein ish.... No real reason to log the rest of todays food since it wont be accurate count anyway. probably eat some chicken or w/e. gonna aim for about 1000 calories more and a crapton of protein.

[NicholasMango]

Calories: 1638.333
Protein:151.6666
Foods:
1 artisan grilled chicken sandwich with an extra grilled chicken filet from mcdonalds
7 steak fries (from frozen bag)
Eggwhite omelette (1 cup eggwhites 2 slice fat free American cheese. Cheese tasted shockingly sweet…)
Batch of buttermilk pancakes with ¼ cup SF syrup mixed in
Package of be3ef jerky (free gift from “myprotein” with my 5.5lb case of unflavoured whey.)

also yeah. Missed a day. No idea what I ate lol. Guess I'll call it a cheat day and get back on track.

[NicholasMango]

yesterdays log.

Calories: 1068
Protein:142.82
Foods:
2 chicken filets and 100grams brown rice
Chicken breast + slice of bread
Cardio/lifts/stretches
3x5 1350lb dl
3x5 120lb cable rows (Drop weight.)
1x5 275lb DL with belt
300yrd swim

[NicholasMango]

30ths log.


Calories: 1648.8
Protein:165.82
Foods:
2 chicken filets and 100grams brown rice
Chicken breast + ½ frozen pizza

[NicholasMango]

Calories: 1764
Protein:119.4
Foods:
Gargantuan sub from jimmy johns (xtra turkey, ez mayo.)
1 bagel 2 tablespoon fat free cream cheese 2 cups milk
Cardio/lifts/stretches
3x5 95lb OHP
2x10 pullups
1x5 480lb leg press
Bunch of random accessory work.

Thinking about switching to a PPL when I transition to a lean bulk…



weigh in is tomorrow I guess.

Oh yeah why not some progress pictures..

[NicholasMango]

Calories: 1700
Protein:130.67
Foods:
Breakfast quesadilla (3/4 cup eggwhites 1/2cup part skim cheese 1 high fiber whole wheat tortilla)
3 pieces of homemade protein bread+1/4tbsp butter (Pretty darn good batch of bread. Rapidly closing in on the final product.)
Noodle thing that my mom made
A few chocolate covered peanuts/raisins
Two tuna melts

[NicholasMango]

june 3rd log

Calories: 1712
Protein:137.7
Foods:
Piece of pizza
3 protein bagels (homemade. Perfect recipe first try. Swag.) with 2 tablspoon fat free cream cheese and 2 tsp brown sugar
Wrap with 10 oz pork 1 high fiber whole wheat tortilla and ¼ cup cheese


definitely binged after this stuff though. So maybe I'll weigh in and start the week over tomorrow...

Cardio/lifts/stretches
Yesterday’s actually…
3x5 135LB bench
3x5 125lb bent over row (Try 120 next time)
3x8 curls with ez curl bar + 20lb

oh yeah weighed in at 150.8 yesterday

[NicholasMango]

So yeah… weighed in today at 152.6 Prolly water retention.
Calories: 1768
Protein:139.47
Foods:
2 protein bagels and ¼ cup fat free crwam cheese
¾ eggwhites and ½ cup part skim cheese omelette
1 breadstick
Omelette with 5 eggs and ½ cup part skim cheese
1/3 cup lemonade
1 piece of bread

Cardio/lifts/stretches
Yesterday lifts
3x5 95lb OHP
2x10 BW pullup

[LossyGains]

Nice dude. You've dropped ~10 lbs since the last time I checked in and are getting some abs!


I'd definitely recommend switching to a PPL routine. You might even want to switch to it now before you start a lean bulk.

Also your calories look great at ~1700. The moderate deficit is way better than the PSMF imo because you retain more strength and energy and you are less likely to binge afterwards lol.

Just my two cents. Good luck mane.

[NicholasMango]

Gonna try about 2000 cals per day for a bit. I’ve cycled off EC stack as well. I seem to have gained like…5 pounds rather suddenly. Not sure what it is. I’m at 156.8 right now. I’ll be keeping an eye on it.
Calories: 1958.47
Protein: 157.542
Foods:
Pot of soup (chicken and veggies. Not getting into specifics.)
3 cups cereal with 1 cup milk
5 egg omelette with ½ cup cheese

Cardio/lifts/stretches
Thinking about using All Pro’s routine again. Tested my weight yesterday, have them on my phone. Gonna take some time off weights till Monday while I decide on a routine.

[NicholasMango]

Weight today: 155.0lb
Calories: 1956.5
Protein: 168.12666
Foods:
Bagel with a cup of milk
Homemade protein mac and cheese
11.8 oz flank steak with 150g bell pepper and 2 whole wheat tortillas
1 slice dominoes cheese pizza

[NicholasMango]

Weight today: 153.1lb
Calories: 1458***
Protein: 158.6***
Foods:
4 egg omelette with 3 slice kraft cheese
Crockpot recipe with chicken lentils and carrots
Dumplings and cookies (Swag. Not much of these though)
Then a cheat meal...big test tomorrow…... That’s my excuse

[NicholasMango]

Okay. So I realized that I will be leaving for camp on the 21st, and 17 of the next 21 days I will not have much, if any, control over my diet, as a result I decided to take a few days off for my ACT and my sisters birthday party. Yesterday I started my final week of cutting(Before camp. May or may not continue cutting after camp. Last year I lost weight at camp anyway so I dunno) and I decided to use an EC stack, and do PSMF. I took some before pictures and a before weigh in.

Was at 159lb yesterday (Godda be some water, but whatever.)
I had 575 calories worth of chicken tenderloins (23oz 132.25g of protein.) yesterday, and nothing else
Weighed in at
153 today and will eat a similar meal later on. I'm doing a single week of All Pro's beginners routine, with the following weights. 8 reps each. 2 sets.
Squats:175
Bench:120
Bent over rows:105
Overhead press:85
Stiff leg deadlifts:200
Curls:45
Calf raises: 225

[NicholasMango]

152.8 lb today. Yesterdays meal was exactly the same as the day before.


Also keep in mind these are morning weights, and I have been pooping at night, so my last meal still weighs something. (Sans water? I dunno.)

But the number is going down rapidly either way, and I do feel noticeably leaner everyday.

today I ate 3 cans of tuna
like 3/4 of an 8oz hunk of ham
a small piece of caramel
and a handfull of cereal.



Calories? Fk if I know. Not many. Lol

[NicholasMango]

152.2lb today. Will update with food later on.

brb losing .5lb daily.
brb 2100 calorie deficit.
brb winning the cutting game.

[NicholasMango]

151.8 today. YEsterdays food was a can of tuna, 20 oz of salmon. And I allowed myself a small bit of peppers, onions, and cornbread.

This isn't really a PSMF at this point, but it does seem to be effective. If I'm honest with myself, I really do think it's time to leanbulk.
I've been getting some compliments on my physique, but I've also been getting "You look really skinny."
I'd rather not go anorexic mode, so as much as I'd like to continue, I really do think I'll leanbulk when I get home.
I'm not going to be able to make it to the gym today, and wont again until atleast the 28th. But more likely July 2nd.




and yeah. I am carbing up like crazy atm.

[NicholasMango]

Here are the before pictures from the PSMF. No pump. Empty stomach. Various stages of flexing/holding/posture.

[NicholasMango]

and after...

[NicholasMango]

And I'm finally back. I'm at like 163.8 and I feel like a fatty. I did lift yesterday for the first time since I left.
Using this split. Although I didn't follow the rest times. I went a bit faster as I was in a rush.


Upper
Flat bench: 3-4X6-8/3′
Row: 3-4X6-8/3′
Incline bench or shoulder press: 2-3X10-12/2′
Pulldown/chin: 2-3X10-12/2′
Triceps: 1-2X12-15/1.5′
Biceps: 1-2X12-15/1.5′

Lower
Squat: 3-4X6-8/3′ (3-4 sets of 6-8 with a 3′ rest)
SLDL or leg curl: 3-4X6-8/3′
Leg press: 2-3X10-12/2′
Another leg curl: 2-3X10-12/2′
Calf raise: 3-4X6-8/3′
Seated calf: 2-3X10-12/2′


Yesterday I di
Flat bench: 4x8 with 105lb
Row: 4x8 with 95
overhead press: 2x12 with 65lb
chin: 12 then 10 with BW
Triceps pulldowns: 2x15 with 50lb
Biceps: 2x15 with an empty curl bar. Not positive what it weighs.

[NicholasMango]

Did legs today

Squat: 4x8 with 145lb
SLDL: 4X8 with 185lb
Leg press (machine): 3X12 with 200lb+my BW?Not sure how the weight works on this. Was the one with the chair and you push yourself up with the weight on a cable.
seated leg curl: 3X12 with 70lb
standing smith machine Calf raise on two stacked plates : 3X12 with 185lb (screwed up the reps on this. I'll do it right next time and prolly go heavier since its lower reps)
Seated calf: 3x12 with 90lb on the machine. No idea what the weight of the machine itself is. did feel a bit light though.



Still getting the hang of this routine. I'll be experimenting with the weights a bit before I try to do any sort of progression.

That and I need to get my diet back in check.

[NicholasMango]

So last time I did two sets of chins cause I couldn't do three at that number of reps. I tried the pulldown machine instead....and found I couldn't pull as much weight as when I did chins. Weird. But yeah. This is a bit more detailed than last time but yeah.

Bench: Warmup: 45x8-65x8-85x8 Work: 110x8/2'-110x8/2'-110x8/2'-110x8
Bent over rows: Warmup: 45x8-65x8 Work: 95x8/2'-95x8/2'-95x8/2'-95x8
OHP: 95x12/2'-65x12/2'-65x12
Pulldowns:130x12/2'-120x12/2'-110x12
tricep pushdowns: 50x15/1.5'-50x15
Curls: Ez curl bar x15/1.5'- ez curl bar x15

[NicholasMango]

did legs yesterday. weighed in at 163.6lb today. I'll be out of town (no gym cant track food) for two weeks.

Squat: skipped do to unrelated back pain.
SLDL: same as squats
Leg press (machine): 3X12 with 200lb+my BW?
seated leg curl: 3X12 with 70lb
standing smith machine Calf raise on two stacked plates : 4X8 with 225lb
Seated calf: 3x12 with 90lb on the machine.

[NicholasMango]

This is for Sunday the 16th.
Camp is over, time to get back to business.
Thinking about skipping legs for a little bit, I genuinely think my upper body might be lagging behind and I wanna even out. But I'll give it some more thought.
Also think I'm gonna bulk for awhile. Summer is pretty much over and I just don't give a crap. Time to get bigger.

Weight today: 163.8lb
Calories: 2546.5
Protein: 188.9
Foods:
¾ cup eggwhites with ¼ cheese
1 cinnamon bagel
Beef pot pie
1lb chicken with 20g red onion and 51g bell pepper
3 granola bars
5 pieces pizza
Cardio/lifts/stretches
Bench: 45x6, 65x6, 85x6, 105x6, 1 min rest, -4 work sets at- 115x6 with 1.5min rest
Cable rows: 50x6,60x6,70x6,80x6,-4 works sets at-90x6 1.5min rest
Overhead press: 70x12, 2 min, 70x10, 2 min 70x10
Lat pulldown (overhand grip)” 110x10 2 min rest -3 sets-
Tricept pushdown: 55x13, 1.5 min rest, 55x12
Curls: EZ curlbar+10x12, 1.5min rest EZ curlbar+10x12. (Form breakdown towards end. Repeating this one.)

[NicholasMango]

Weight today: 163.2lb
Calories: *
Protein: *
Foods:
1lb chicken with 20g red onion and 44g bell pepper
4 crepes
3 granola bar
Beef stew (Maybe 600 calories? No idea protein.)
Big ass protein shake. Maybe 700 cals? At least 60g protein
*contains estimated meals, overshooting calories to make sure I’m in a surplus

[NicholasMango]

Trying my fitness pal. Might be easier.


Workout:
Bench: 115x3-3' rest 4 sets
Pendley rows: 90x8-3' rest 4 sets
OHP: 70x12-2' rest 2 sets last set only 8 reps. REPEAT.
Lat pulldown: 110x12-2' rest 4 sets
Tricept pushdown: 55x 15-1.5' rest 55x11 REPEAT
Curls: EZ curl bar+10lbx12-1.5' rest 2 sets


I'm doing this....
http://www.jcdfitness.com/2009/01/ly...lking-routine/

or at least the upper body atm. since Idk the progression I'm just starting at the low end of the reps, progressing up, then adding weight and dropping the reps...and repeat.

But yeah. My calves are just under 16" and my arms are just under 14". Quads are 24"
I'm thinking it might be a good idea to balance things out a bit

[NicholasMango]

had some trouble with my own recipe (the brownies sucked so not posting it.) So yeah. Cals/protein are accurate. Didn't bother adding up anything else from the brownie. Shouldn't be that much off anyway. w/e

[NicholasMango]

Wasn't able to make it to the gym today. :/ oh well I guess.

[NicholasMango]