Hey guys quick update. Smashedout pull today & now my back is pumped af.
Took it easy through out my workout and avoided loading the spine.
Current body weight is 76.8kg.
Steps: 11,221
Training was rough this week as was first week back. Managed to get in 3 workouts being Push A, Legs, Pull A. Missed out in Push/pull B as was to sore. Overall not bad for first week back. Strength is slightly lower then before injury however not as bad as I was expecting.
Food for the day - nice and simple
Meal 1
130g McKenzie rice flour
60g Bananas
25g Dark chocolate
Gentex Banofee Wheydrip 1 scoop
Gentex chocolate fudge whey 1 scoop
Meal 2
130g cooked weight chicken breast marinated
200g cooked rice
Garden salad no dressing
Meal 3
135g cooked weight chicken breast marinated
200g cooked rice
Garden salad Italian dressing
Meal 4
135g cooked weight chicken breast marinated
200g cooked rice
Meal 5 - Preworkout
90g cocopops chex
1 scoop Gentex chocolate fudge
Total macros for the day
Calories: ~2,760 kcal
Protein: ~218 g
Carbs: ~399 g
Fat: ~44 g
Increased food today, glycogen looked depleted after having all low days this week and increasing NEAT as I was back at work. Reason for low days is I was starting to look fluffy so I chose this method as a mini cut.
Physique update & Touch down posts should be tomorrow. Waiting on the goodies to arrive
Took it easy through out my workout and avoided loading the spine.
Current body weight is 76.8kg.
Steps: 11,221
Training was rough this week as was first week back. Managed to get in 3 workouts being Push A, Legs, Pull A. Missed out in Push/pull B as was to sore. Overall not bad for first week back. Strength is slightly lower then before injury however not as bad as I was expecting.
Food for the day - nice and simple
Meal 1
130g McKenzie rice flour
60g Bananas
25g Dark chocolate
Gentex Banofee Wheydrip 1 scoop
Gentex chocolate fudge whey 1 scoop
Meal 2
130g cooked weight chicken breast marinated
200g cooked rice
Garden salad no dressing
Meal 3
135g cooked weight chicken breast marinated
200g cooked rice
Garden salad Italian dressing
Meal 4
135g cooked weight chicken breast marinated
200g cooked rice
Meal 5 - Preworkout
90g cocopops chex
1 scoop Gentex chocolate fudge
Total macros for the day
Calories: ~2,760 kcal
Protein: ~218 g
Carbs: ~399 g
Fat: ~44 g
Increased food today, glycogen looked depleted after having all low days this week and increasing NEAT as I was back at work. Reason for low days is I was starting to look fluffy so I chose this method as a mini cut.
Physique update & Touch down posts should be tomorrow. Waiting on the goodies to arrive
