vegansludge Posted December 18, 2011 Share Posted December 18, 2011 (edited) Heavygan: Because there shouldn't be a pause between the words "heavy" and "vegan" when you think about lifting weights. For the last year, I've continuously kept some form of a training log going - either with handwritten notes compiled into a binder or, more recently, in the form of a tumblr-log that complements my actual blog, Vegan Atlas (they're both linked in my signature if anybody's interested). However, since tumblr doesn't really make discussion and feedback super easy, I've decided to cross post my log on this forum and in my tumblr-log. Anyway. While I don't want to just jump into logging, and I wrote a really long and involved "introduction" to my tumblr-log that I'll just provide the link for (http://heavygan.tumblr.com/post/14173359140/heavygan-lift-heavy-live-posi), I'm just going to put up some quick stats about myself and my program since today was a rest-day. Age: 23“Sex:” FemaleHeight: 5’3”Weight: 123 Squat: 145Deadlift: 125lbBench: 75lbTotal: 345lbs Macros: ~60/135/180Calories: 1,800Foods: 90% whole foods, IIFYMSupplements: Brown rice/pea protein (soon to be adding Vega); VegOne Multi-Vitamin; caffeine (in the form of coffee) TRAINING2 power days, 2 hypertrophy days based, loosely, on PHAT but more adaptive in terms of weight/reps/sets and when to take rest days since my work schedule varies week-to-week. Work Out A:(Lower body power)Barbell squatsBarbell deadliftLeg press Work Out B:(Upper body power)Bent over barbell rows 5x5Standing barbell overhead pressBarbell bench press Work Out C:(Lower body/arms and chest hypertrophy)Barbell squatsLeg pressLeg extensionsLeg curlsSeated calf raisesBarbell bench pressIncline dumbbell bench pressDipsPull-upsHammer curls Work Out D:(Shoulders and back hypertrophy)Bent over barbell rowsStanding barbell overhead pressStanding dumbbell shoulder pressShrugsSide lateral raiseFront raises GOALSShort-termUnassisted pull-ups1.5xBW Squat1.5xBW Deadlift1xBW Bench Long-term600lb total12lb muscle gainPersonal trainer certifiedNatural powerlifting competitorTo be as strong as I can be Edited January 6, 2012 by vegansludge Link to comment Share on other sites More sharing options...
robert Posted December 18, 2011 Share Posted December 18, 2011 Go get em! Link to comment Share on other sites More sharing options...
vegansludge Posted December 18, 2011 Author Share Posted December 18, 2011 Go get em! Every day! Thanks! Link to comment Share on other sites More sharing options...
vegansludge Posted December 19, 2011 Author Share Posted December 19, 2011 12/18/11 Cycling10 minutes/2.4 miles Bent Over Barbell Rows1x8x553x8x653x5x70 Standing Barbell Shoulder Press2x8x451x4x451x5x451x3x502x2x502x45 Seated Dumbbell Shoulder Press2x10x20 Barbell Shrugs3x10x130Side Lateral Dumbbell Raises2x10x20 Front Dumbbell Raises1x10x151x10x20 Upright Dumbbell Rows1x10x201x10x25 Bent Over Dumbbell Rows1x10x201x12x25 Side Lateral Pulley2x10x30 Long Pulls (machine)1x10x401x10x50 Notes: - Upon further calculations, and seeing the scale continuous wave between 122 and 123, I think I'm going to bump my calories up. There is no reason I'm still so low other than apprehension. 1,800 is what I'd be burning doing nothing. And I do quite a lot.- Return of the Jedi was on SpikeTV while I did my warm-up cardio. If this happened every time I did cardio, life would be perfect.- Going to switch from barbell shoulder presses to dumbbells and see if I see progress. I have been.- High volume > everything.- I found myself falling into IF today and didn’t really have much to eat before the gym, maybe 200 calories. So, at about 11:30 p.m. post-gym, I still had 1,600 calories to crush. I'm still working on crushing food so pictures will be added later. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 19, 2011 Share Posted December 19, 2011 Great! Glad to see you are posting a log on here now mate! Link to comment Share on other sites More sharing options...
vegansludge Posted December 19, 2011 Author Share Posted December 19, 2011 I figured it had to happen sometime! Macros: 42/141/136I cannot eat any more food. Waiting until 11:30 p.m. to eat of your macros is a bad idea. However, in three hours I did manage to take down the following and plan on having big eats tomorrow to compensate. Plus, tomorrow's lower body power day - I need all the calories I can get! PWO/Dinner: green smoothie (1 cup of spinach, half a cup of kale, berries, 1 cup of soy milk, protein powder), a sunflower seed butter and raspberry sandwich on sprouted bread, and Cincinnati chili. http://media.tumblr.com/tumblr_lwfyaxUpPc1r3mlz8.jpg Second dinner: another seed butter sandwich, Food Voodoo, and a cup of soy milk. http://media.tumblr.com/tumblr_lwfyb5TPRh1r3mlz8.jpg IIFYM: http://media.tumblr.com/tumblr_lwfyblCHTV1r3mlz8.jpg Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 19, 2011 Share Posted December 19, 2011 Whoa, nice eats! The Cincinnati chili looks wicked! Oh how I wish they sold Clif builders in Australian Supermarkets (Woolworths). Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 19, 2011 Share Posted December 19, 2011 It's great to see that you're using Layne Nortons principles of Power and Hypertrophy! Nice Plan you made! Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 19, 2011 Share Posted December 19, 2011 Subbed btw! Link to comment Share on other sites More sharing options...
vegansludge Posted December 20, 2011 Author Share Posted December 20, 2011 Work out: Cycling12/19/1110 minutes/2.4 miles Barbell Squat1x8x1001x8x1205x5x135 Barbell Deadlift1x8x951x8x1055x5x110 Incline Leg Press1x8x1201x8x1455x5x170 Today felt great. I was pumped walking into the gym, I was pumped stumbling out of it. I attribute much of this to the fact that I broke parallel on squats for virtually every rep, dead lifts flew up, and I went ass-to-ankles on every single leg press. I felt like I could have lifted the world today. I know a lot of people hate leg days but I think, hands down, lower body power days are one of my favorite things in the whole world. Maybe it's because my upper body strength leaves a lot to be desired and I like to focus on my strengths. However, I don't think that's a bad thing. Eats are still going for the day so total macros will be posted later. However, my dinner was so good I wanted to go ahead and put up a picture while I debate how to fill out the rest of my macros. TVP and salsa mini-quesadillas topped with nutritional yeast cheese, served with a side of a chili beans and guacamole. http://media.tumblr.com/tumblr_lwhkae2uHu1r3mlz8.jpg 10F/61P/89C (including two more quesadillas not pictured) crushed. Link to comment Share on other sites More sharing options...
vegansludge Posted December 20, 2011 Author Share Posted December 20, 2011 Nicholas: Cincinnati chili is awesome - it's one of the few things I miss about home now that I'm permanently living in Cleveland but I think I'm perfecting it slowly. I dig Clif Builders but wish they were ... better. Ha. I don't know how to explain it, I always think it's going to be awesome to eat one and then, about half way through, I'm just not that into it anymore. And I love how Layne has PHAT set up but I wanted to tailor it more to what I know works best for me. So far, I'm loving this split - I definitely get why so many people hype it. Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 20, 2011 Share Posted December 20, 2011 Work out: Cycling12/19/1110 minutes/2.4 miles Barbell Squat1x8x1001x8x1205x5x135 Barbell Deadlift1x8x951x8x1055x5x110 Incline Leg Press1x8x1201x8x1455x5x170 Today felt great. I was pumped walking into the gym, I was pumped stumbling out of it. I attribute much of this to the fact that I broke parallel on squats for virtually every rep, dead lifts flew up, and I went ass-to-ankles on every single leg press. I felt like I could have lifted the world today. I know a lot of people hate leg days but I think, hands down, lower body power days are one of my favorite things in the whole world. Maybe it's because my upper body strength leaves a lot to be desired and I like to focus on my strengths. However, I don't think that's a bad thing. Eats are still going for the day so total macros will be posted later. However, my dinner was so good I wanted to go ahead and put up a picture while I debate how to fill out the rest of my macros. TVP and salsa mini-quesadillas topped with nutritional yeast cheese, served with a side of a chili beans and guacamole. http://media.tumblr.com/tumblr_lwhkae2uHu1r3mlz8.jpg 10F/61P/89C (including two more quesadillas not pictured) crushed. Link to comment Share on other sites More sharing options...
vegansludge Posted December 21, 2011 Author Share Posted December 21, 2011 Work out: Cycling10 minutes/2.04 miles (tired, tired legs) Standing Barbell Shoulder Press1x8x455x5x501x3x45 Barbell Bench Press1x8x451x8x551x2x655x5x60 Bent Over Barbell Rows1x8x501x8x655x5x751x3x75 Notes:I reached a different kind of intensity today. Instead of prowling around the squat rack, banging my fist against my chest to Blacklisted (I know, I know), I found myself rocking back and forth on the balls of my feet, nodding my head to Bane. Focus and determination definitely got me over the wall I was facing on my shoulder presses and bench. I refuse to buy into the "females don't have upper-body strength" mentality - I will hit a triple digit bench within the next four months. I’m not sure how to work out the rest of my week’s split: there’s no way I can lift the day before Xmas Eve, Xmas Eve, or Xmas because my work schedule is all over the place and those will be the first, and only, three days I'll see my parents for who knows how long. Are these excuses? No, because I have three options: 1.) Run through all four work-outs without a rest day.2.) Only do lower-body hypertrophy tomorrow/Thursday.3.) Do a combo of lower-and-upper on tomorrow/Thursday, cutting out the big lifts. I suppose we should see how I feel tomorrow after work/running errands. Macros: (to be edited in along with my pictures probably) http://media.tumblr.com/tumblr_lwjbmqadSO1r3mlz8.jpg Mocha java BBQ tofu steaks with basil-dill-nutritional yeast brussel sprouts, kale, and onions, served with a side of TVP (not pictured). * However, I'm switching to higher fat/lower carbohydrates until Xmas Eve since I won't be lifting for those three days and, when I asked my parents what they wanted me to make while they were here, my mom responded, "Your famous vegan pizza. And cookies. Pancakes, too." I wish she knew she that not only did she just summarize my favorite Rzl Dzl song but all of FMM. Link to comment Share on other sites More sharing options...
vegansludge Posted December 22, 2011 Author Share Posted December 22, 2011 (edited) Quote: “I won’t stop until I’ve broken every chain.” – Verse, “Sons and Daughters” Work outDumbbell Bench Press1x10x201x8x201x6x20Speed work, super-setted with … Incline Dumbbell Bench Press1x3x201x12x151x8x151x6x15Lying Tricep Extension1x8x301x5x201x15x10Chest Press (machine)1x6x401x12x502x5x60 Lateral Pull-Downs2x10x55 Barbell Squat1x8x951x8x1051x8x115Speed work, super-setted with ... Front Barbell Squat1x6x651x8x651x8x70Speed work despite first time attempting. Incline Leg Press1x10x1701x8x1701x10x160 Seated Calf Raise1x12x1401x12x1351x10x130 Seated Leg Curl1x10x701x7x701x10x70 Notes:I’m glad I didn’t let feeling severely under the weather deter me from hitting the gym today. Definitely helped clear my head and I walked out sore, smiling, and feeling, at least temporarily, better. The iron, literally and mentally, gives me such a pump. I don’t know how to really describe it. Though much of this could be attributed to the fact that, for the first time, I listened to Have Heart and Verse while I lifted. So much positive aggression, put me in such a good place. If you think that’s an oxymoron, you’re doing it wrong. Eating 30 minutes before lifting definitely was a good call today, especially with my energy lacking from having a slight fever all day. I think I can get used to this. Switched to dumbbells for bench because some guy was doing ¼ squats in the rack. I don’t like to judge people but he was seriously using the same weight that I warm-up with to do this. I can’t really judge given that today just proved how weak my arms are since 20s were hard to handle. I’m not going to let it get me down – just another mountain climb to get to where I want to be. Looking forward to back and shoulder hypertrophy tomorrow, I just hope my body can handle it. Macros: (ETA) 52/137/169;1692 calories Kale, onion, mustard, and seitan quesadilla with falafel chips, hummus, and a spinach pie. http://media.tumblr.com/tumblr_lwlcy8RAmd1r3mlz8.jpg My work gave out free coupons for frozen mini-pizzas to compensate us working a lot right up until Christmas. We, of course, have a vegan one with a whole wheat crust. The best part? It clocks in at 150 calories TOTAL and … IFMM perfectly. Well, with some PWO protein and veggie additions (I still prefer homemade/yes, I’m still having pizza on Christmas day with my parents. Come at me, gains.) http://media.tumblr.com/tumblr_lwlcwjKeWm1r3mlz8.jpg Seriously. IIFMM, I do it. Layered protein-ice-cream … thing. A crumbled Clif bar micro-waved topped with frozen protein sludge, covered in chocolate peanut butter, a chopped banana, almonds, and sunflower seed butter. Fuck cake, this was the best thing I've eaten in a long time. http://media.tumblr.com/tumblr_lwlctfSLbD1r3mlz8.jpg Edited December 23, 2011 by vegansludge Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 22, 2011 Share Posted December 22, 2011 Quote: “I won’t stop until I’ve broken every chain.” – Verse, “Sons and Daughters” Work outDumbbell Bench Press1x10x201x8x201x6x20Speed work, super-setted with … Incline Dumbbell Bench Press1x3x201x12x151x8x151x6x15Lying Tricep Extension1x8x301x5x201x15x10Chest Press (machine)1x6x401x12x502x5x60 Lateral Pull-Downs2x10x55 Barbell Squat1x8x951x8x1051x8x115Speed work, super-setted with ... Front Barbell Squat1x6x651x8x651x8x70Speed work despite first time attempting. Incline Leg Press1x10x1701x8x1701x10x160 Seated Calf Raise1x12x1401x12x1351x10x130 Seated Leg Curl1x10x701x7x701x10x70 Notes:I’m glad I didn’t let feeling severely under the weather deter me from hitting the gym today. Definitely helped clear my head and I walked out sore, smiling, and feeling, at least temporarily, better. The iron, literally and mentally, gives me such a pump. I don’t know how to really describe it. Though much of this could be attributed to the fact that, for the first time, I listened to Have Heart and Verse while I lifted. So much positive aggression, put me in such a good place. If you think that’s an oxymoron, you’re doing it wrong. Eating 30 minutes before lifting definitely was a good call today, especially with my energy lacking from having a slight fever all day. I think I can get used to this. Switched to dumbbells for bench because some guy was doing ¼ squats in the rack. I don’t like to judge people but he was seriously using the same weight that I warm-up with to do this. I can’t really judge given that today just proved how weak my arms are since 20s were hard to handle. I’m not going to let it get me down – just another mountain climb to get to where I want to be. Looking forward to back and shoulder hypertrophy tomorrow, I just hope my body can handle it. Macros: Still working on them. Kale, onion, mustard, and seitan quesadilla with falafel chips, hummus, and a spinach pie. http://media.tumblr.com/tumblr_lwlcy8RAmd1r3mlz8.jpg My work gave out free coupons for frozen mini-pizzas to compensate us working a lot right up until Christmas. We, of course, have a vegan one with a whole wheat crust. The best part? It clocks in at 150 calories TOTAL and … IFMM perfectly. Well, with some PWO protein and veggie additions (I still prefer homemade/yes, I’m still having pizza on Christmas day with my parents. Come at me, gains.) http://media.tumblr.com/tumblr_lwlcwjKeWm1r3mlz8.jpg Seriously. IIFMM, I do it. Layered protein-ice-cream … thing. A crumbled Clif bar micro-waved topped with frozen protein sludge, covered in chocolate peanut butter, a chopped banana, almonds, and sunflower seed butter. Fuck cake, this was the best thing I've eaten in a long time. http://media.tumblr.com/tumblr_lwlctfSLbD1r3mlz8.jpg Great training! OMG THAT FOOD LOOKS SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOD!!!!!!!!!!!!!!!!!!!!!!! (Especially the last one) Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 22, 2011 Share Posted December 22, 2011 You must give me the exact method, ingredients list for that last one!!! (Please). Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted December 22, 2011 Share Posted December 22, 2011 Hey! Thanks for commenting on my journal! I was pleasantly surprised when I went to read yours and learned that you are a woman so your comments mean a lot! Maybe we can help each other, I see that you struggle with upper body lifts while your squat numbers put me to shame! As far as my fluffiness goes it's OK for now, but it's unacceptable for an extended amount of time, and I am getting ready for an intense diet starting in March. Looking forward to following your progress! Link to comment Share on other sites More sharing options...
vegansludge Posted December 23, 2011 Author Share Posted December 23, 2011 Hey! Thanks for commenting on my journal! I was pleasantly surprised when I went to read yours and learned that you are a woman so your comments mean a lot! Maybe we can help each other, I see that you struggle with upper body lifts while your squat numbers put me to shame! As far as my fluffiness goes it's OK for now, but it's unacceptable for an extended amount of time, and I am getting ready for an intense diet starting in March. Looking forward to following your progress! I wouldn't say my squat numbers are anything super impressive - I seriously envy your bench power. And it's awesome to find another woman who's not afraid to put on some "fluff" to keep getting stronger, I don't know a lot of people who "get" it. I definitely think we can help each other out, which is a really awesome thing about starting a log on here. Totally helps with motivation, accountability, and having a support system when there aren't many people in your life who take your dedication to lifting seriously (my parents think it's nuts). Link to comment Share on other sites More sharing options...
vegansludge Posted December 23, 2011 Author Share Posted December 23, 2011 Quote: “Give more. Give everything. Give blood.” - Bane 12.22.11 Work out Cycling 10 minutes/2.33 miles Standing Barbell Overhead Press 1x8x45 1x6x45 5x3x45Speed work, supersetted with dumbbells. Standing Dumbbell Shoulder Press 1x5x15 1x6x15 2x5x15 1x6x10 Bent Over Barbell Rows 1x10x55 1x8x60 5x6x60Speed work, supersetted with dumbbells Bent Over Dumbbell Rows 1x5x30 1x5x25 2x5x20 1x5x15Super-speed work, only enough time between sets to drop the weights and pick up the next. Dumbbell Side Lateral Raises 2x12x20 Dumbbell Front Raises 1x10x25 2x10x20 Upright Rows 1x8x25 2x10x20 Long Pulls (Machine) 1x12x60 1x10x50 1x8x50 Delt Flys (Machine) 1x5x60 1x5x50 1x6x50 1x5x50 Barbell Shrugs 1x10x140 1x8x130 1x10x130 1x8x130 Notes:I can honestly say today was the best work-out I’ve had since starting my new split. Definitely a big deal for me since upper-body days tend to drag. However, today was just as intense as a lower-body day, if not more so since every time I surprised myself (mostly on my super-sets and up-right rows), it just increased how jazzed I was about everything. This could be why I got this work out in under 50 minutes.I've also decided that, after Christmas, I will be increasing my caloric intake by 250. I've been at a steady 120-121 for a while and my goal is to get stronger; I'm going to do that still telling myself I'm "reviving" my metabolism by eating a measley 1,700, if I'm lucky, calories a day when my maintenance is closer to 2,300 (for those of you not in the know, I was severely under-eating for a long time because I knew nothing about nutrition and how to find my real maintenance. Under-estimating intake and activity + over-doing cardio = not smart. Will post macros and food "n00dz" once I finish eating. Until then ... Repping VBB!http://media.tumblr.com/tumblr_lwn921sN421r3mlz8.jpg Pre-Work Out/No Pump Vascularity (super, and perhaps foolishly, proud of this)http://media.tumblr.com/tumblr_lwn9pxHeea1r3mlz8.jpg I also took a photo of my back for the first time today and a semi-scandalous photo of my arms after today's work out (shirtless but not "inappropriate) because my pump was pretty crazy. I probably won't post either but definitely a mild confidence booster. Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted December 23, 2011 Share Posted December 23, 2011 Dumbbell Side Lateral Raises 2x12x20 Dumbbell Front Raises 1x10x25 2x10x20 Those are pretty beastly. Stronger than me on those Link to comment Share on other sites More sharing options...
Nicholas_Weir Posted December 23, 2011 Share Posted December 23, 2011 Nice! A solid foundation, can't wait and see how this routine cycle goes for you. Link to comment Share on other sites More sharing options...
vegansludge Posted December 24, 2011 Author Share Posted December 24, 2011 Dumbbell Side Lateral Raises 2x12x20 Dumbbell Front Raises 1x10x25 2x10x20 Those are pretty beastly. Stronger than me on those I'm hoping that this'll help out my shoulder press and bench - I got a lot of catch up to play with you in terms of upper body. Nicholas - Thanks! I'm pretty excited to see how things progress over the next few months. I'm not sure how long I'll be running this split, though, I'm going to do a 12 week minimum and re-evaluate from there. I'm also working on that Food Voodoo recipe for you - there's some minor tweakage going on with it to get the consistency right but once I figure that out, I'll for sure post it up. Also, I decided not to track my macros for today, and probably won't tomorrow or on Christmas because my parents want to do the whole "sight-seeing" thing while they visit - i.e. go out to all the vegan joints and good bars around because they're "foodies" at heart. So ... Rest Day Eats:http://29.media.tumblr.com/tumblr_lwp1z39OaG1r8214po1_500.jpg What you see there is, no joke, about two pounds of a Spinach Pie grilled cheese from the famed Melt Bar & Grilled with the addition of their amazing in-house made seitan, french fries, and cole slaw. Google "Melt Bar & Grilled" if you're unfamiliar and be prepared to be grossed out/amazed. I only ate half at dinner and decided to save the rest for lunch tomorrow since I also opted to have some brews tonight with my dad. What's up? My fat storage. Cares? Zero. Link to comment Share on other sites More sharing options...
vegansludge Posted December 26, 2011 Author Share Posted December 26, 2011 Not a single macro has been tracked for the last 48 hours but I'm pretty sure I've been in range and, if anything, I've been lower than my maintenance. Good thing I plan on having some brews tonight to make up for it. Food n00dz tonight or tomorrow - hope everyone's been having a good weekend. Link to comment Share on other sites More sharing options...
vegansludge Posted December 27, 2011 Author Share Posted December 27, 2011 The damage from Saturday and Sunday. Left-overs from Melt Bar & Grilled.http://media.tumblr.com/tumblr_lwsr2f967J1r3mlz8.jpg X-Mas Eve brew of choice.http://media.tumblr.com/tumblr_lwsr62dByq1r3mlz8.jpg X-mas Morning bro-tastic breakfast of protein pancakes, tofu, and a protein shake. http://media.tumblr.com/tumblr_lwsr8kDWrR1r3mlz8.jpg X-mas dessert of vegan cherry pie and So Delicious vanilla ice cream, topped with cinnamon. http://media.tumblr.com/tumblr_lwsr901VU51r3mlz8.jpg X-mas brews: http://media.tumblr.com/tumblr_lwufgb4I661r3mlz8.jpg http://media.tumblr.com/tumblr_lwufgkYuGw1r3mlz8.jpg Late night snack: http://media.tumblr.com/tumblr_lwufh1mQpt1r3mlz8.jpg Not pictured: X-Mas Day Pizza topped with seitan, artichoke hearts, spinach, onion, and pepper and a couple shots of Maker's Mark. Link to comment Share on other sites More sharing options...
vegansludge Posted December 27, 2011 Author Share Posted December 27, 2011 Quote: Elliptical10 minutes – 80 calories Squat1x5x1001x5x1201x5x1351x4x1402x3x1401x2x1401x3x1401x2x1401x3x135 Deadlifts1x8x953x5x1151x5x1201x5x1251x1x125Incline Leg Press1x5x1401x5x1601x5x1801x5x1901x5x195 Seated Calf Raises3x5x1451x5x135 Seated Leg Curls1x5x601x5x802x5x90 Notes:When I walked into the gym, I remembered something extremely important: today would be the last deadlift day of 2011. Now, to be fair, I didn’t set 2011 as the target for my short term goals - I knew that getting a 1x0.8xBW bench was going to come in the spring, at the earliest. But realizing I was fully loaded with a lot of extra carbs from the weekend, there was only one thing to do: Get. That. 1x1xBW deadlift. And I did. By 4 reps in one set and then one little last rep just to make sure my form was perfect.My weight went up today mostly, I know, because of the increase in carbohydrates/sodium from the weekend. However, seeing the scale go up triggered something in me: I have to increase my intake if I want to put on muscle and keep hitting PRs/making gains. No more of this "1,800" bullshit. I plan on writing something about this in a bit, though. Macros: 51/145/184 or 1,775 caloriesA bit of estimation here but I’m 95% sure they’re almost spot on. I had my last not-home cooked meal this morning with my parents but got pretty accurate measurements on it. Since then, it’s been business as usual and, surprise, even if I calculated incorrectly, the meal still fit my macros. Come at me. Spaghetti sauce left-overs (TVP, tomatoes, peppers, onions, Brussels sprouts, kale).http://media.tumblr.com/tumblr_lwufz1OayZ1r3mlz8.jpg Fajita pita left-overs (seitan, spinach, salsa, in a pita)http://media.tumblr.com/tumblr_lwug1c4BXw1r3mlz8.jpg Peanut Buttah Cup Voodoo (Protein ice cream, Chocolate Peanut Butter Clif Bar, almonds and cashews, and PB2)http://media.tumblr.com/tumblr_lwuj6u5Sgj1r3mlz8.jpg Oh, and I took these for some laughs.Pre-WO/no pump. Left: unflexed; right: flexed.http://media.tumblr.com/tumblr_lwug5uYmNA1r3mlz8.pnghttp://media.tumblr.com/tumblr_lwug6iMEKP1r3mlz8.png Link to comment Share on other sites More sharing options...
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