Approved Log 1st Block Pre-Cycle Log

[ballin2504]

Yeah for sure. So I tend to make chicken thighs in the instapot on the weekend and that gets me some meals for work week. Last night I made pot roast in the instapot and I think these will be my two go to meal preps.



I’m going to make a big batch of broccoli rice with maybe some cheese to pair with the chicken. Veg or bean sides interchangeable. This dish yields more protein around 60 grams.

Pot roast is so easy and nutrient dense with how bioavailable it is. 4lb chuck roast, whole bag of carrots, an onion and a whole bag of mini spuds. Bone broth, beef broth and seasoning. Guessing about 350 calories per bowl with 35-40g protein.



I might just stick with these for a while and fill in some other cheat meals for variety.

I just did my breakfast calculations and this is what that cracks out to be. 100+ grams protein, 100 grams of fat, 160 grams carbs, almost 2000 calories.

That’s a huge part of my necessary intake which is nice. Between these three staples I should be able to build some some consistency with my macros and everything else is supplemental, ie. post workout protein shakes and protein bars for snacks at work.

Looking good man. Making progress

 

[CEO]

bros instapots and slow cookers are the best

 

[ROIDDERS]

I learn from the best chef to always slow cook food

 

[chesty]

the nice thing about slow cookers is the oils and nutrition gets trapped and doesn't leave

 

[Ulter]

you keep your good fats higher that way too

 

[StevenDarwinMD]

APPROVED LOG

 

[e2]

good work man you are doing great

 

[2Thick]

chicken thighs are really good they're high in fats too

 

[Vadim Fedorov]

good protein in those thighs much respect

 

[MONSTRO]

monstro says eat every part of the chicken it's healthy for you

 

[BigArms42]

Yea doing a recomp. My breakfast is split in two meals, the instapot meals will be for lunch and dinner. Protein bar, snacks, protein shake, etc in between the three big meals.

I’ll break down what I consume today with my nutrition app and share here and we’ll see where it’s at. The estimations aren’t perfect with macro tracking as I’m making those scratch meals but I try to get my protein up around 185-200g per day. 300g of carbs and 100g fat per day

Today is back, biceps and some core work. I’ll share a post pump pic along with the data later

@Bravo_Alpha waiting on the data bro

 

[Bravo_Alpha]

So here was my session yesterday​

01-21-2024​

171.2 lbs on the scale dry
Took measurements preworkout too

23.25” thighs (no flex)
41” chest (full breath)
14” biceps (flexed)
31” core (flexed)
33.75” gut (protude)

All my sessions start with a 1/2 mile walk , 1/2 mile bike and some dynamic stretching

--Deadlift / Sumo Deadlift--
Deadlift - 135.0 x 10.0
Deadlift - 225.0 x 6.0
Deadlift - 245.0 x 4.0
Sumo Deadlift - 135.0 x 10.0

--Close Grip Lat Pulldown--
75.0 x 10.0
105.0 x 10.0
120.0 x 10.0
135.0 x 10.0

--Close Grip Seated Cable Row--
105.0 x 10.0
120.0 x 10.0
135.0 x 10.0
105.0 x 10.0

--Barbell Curl--
50.0 x 10.0
60.0 x 10.0
40.0 x 10.0
60.0 x 10.0
50.0 x 10.0

--Alternate Incline Hammer Curl--
27.5 x 10.0
22.5 x 10.0
20.0 x 10.0

--Assisted Chin Up--
120.0 x 10.0
*narrow neutral grip
170.0 x 6.0
144.0 x 8.0
132.0 x 10.0

 

[Bravo_Alpha]

- Breakfast #1 around 4:30am

Toast w/ PB, 3 eggs, sausage links, coffee

- Breakfast #2 7am

Protein oatmeal, yogurt, hemp hearts, collagen, fruit

Protein: 95.94
Carbs: 165.78
Fat: 90.33
Calories: 1847.6

- Post workout

Protein shake

Protein: 30.00
Carbs: 4
Fat: 3.5
Calories: 170
- Lunch

Pot Roast

Serving Size: 2.00 Cup
Total Calories: 600
Protein: 48
Carbs: 30
Total Fat: 30
- Dinner
Chicken thighs, rice & broccoli

Protein: 65.34
Carbs: 86.82
Fat: 33.33
Calories: 908.64


Totals for the day
Protein: 239.28
Carbs: 286.6
Fat: 157.17
Calories: 3526.24

 

[going2cycle]

So here was my session yesterday​

01-21-2024​

171.2 lbs on the scale dry
Took measurements preworkout too

23.25” thighs (no flex)
41” chest (full breath)
14” biceps (flexed)
31” core (flexed)
33.75” gut (protude)

All my sessions start with a 1/2 mile walk , 1/2 mile bike and some dynamic stretching

--Deadlift / Sumo Deadlift--
Deadlift - 135.0 x 10.0
Deadlift - 225.0 x 6.0
Deadlift - 245.0 x 4.0
Sumo Deadlift - 135.0 x 10.0

--Close Grip Lat Pulldown--
75.0 x 10.0
105.0 x 10.0
120.0 x 10.0
135.0 x 10.0

--Close Grip Seated Cable Row--
105.0 x 10.0
120.0 x 10.0
135.0 x 10.0
105.0 x 10.0

--Barbell Curl--
50.0 x 10.0
60.0 x 10.0
40.0 x 10.0
60.0 x 10.0
50.0 x 10.0

--Alternate Incline Hammer Curl--
27.5 x 10.0
22.5 x 10.0
20.0 x 10.0

--Assisted Chin Up--
120.0 x 10.0
*narrow neutral grip
170.0 x 6.0
144.0 x 8.0
132.0 x 10.0

@Bravo_Alpha keep the pump high really good volume

- Breakfast #1 around 4:30am

Toast w/ PB, 3 eggs, sausage links, coffee

- Breakfast #2 7am

Protein oatmeal, yogurt, hemp hearts, collagen, fruit

Protein: 95.94
Carbs: 165.78
Fat: 90.33
Calories: 1847.6

- Post workout

Protein shake

Protein: 30.00
Carbs: 4
Fat: 3.5
Calories: 170
- Lunch

Pot Roast

Serving Size: 2.00 Cup
Total Calories: 600
Protein: 48
Carbs: 30
Total Fat: 30
- Dinner
Chicken thighs, rice & broccoli

Protein: 65.34
Carbs: 86.82
Fat: 33.33
Calories: 908.64


Totals for the day
Protein: 239.28
Carbs: 286.6
Fat: 157.17
Calories: 3526.24

the protein is high but needs to be higher way above 240 get it to 300 grams
keep sharing the pics

 

[Noah Wixx]

Chicken thighs rolled in egg and almond flower is bomb same with making a healthier style of chicken tender utilizing that method with an air fryer

 

[Bravo_Alpha]

@Bravo_Alpha keep the pump high really good volume


the protein is high but needs to be higher way above 240 get it to 300 grams
keep sharing the pics

Even more protein?! Damn I got some work to do then

 

[25homes]

great update

 

[Bravo_Alpha]

What are your thoughts on slingshots to push the bench weights up? Feelin weaker than ever on bench for some reason. Definitely more focused and controlled on my reps so that’s probably why, not bouncing the bar of my chest or anything. I’m thinking about picking one up to try out. I just wanna keep my shoulders tight and hit good weight on the Olympic bench

 

[RealQuadzilla40]

What are your thoughts on slingshots to push the bench weights up? Feelin weaker than ever on bench for some reason. Definitely more focused and controlled on my reps so that’s probably why, not bouncing the bar of my chest or anything. I’m thinking about picking one up to try out. I just wanna keep my shoulders tight and hit good weight on the Olympic bench

@Bravo_Alpha Ive used the slingshot why not, try a few and see how you feel
i would do like 5 -10 sessions with it

 

[SteveSmi]

I've seen people use boards even at the gym