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take ians and max brenners advice, 1-1.5 g per lbs on protein, 0.3g on fat, rest of calories with carbs. no need for more. why 5,000 cals? you'll just turn into a fatty.
I've read that sprinting helps build LBM as opposed to long distance... but either way just something new to do..
Always eating Haha...
Starting to care less about the fine details of fitness/nutrition and more about the consistency & intensity of training, cos those are the times ive made gains... and its working
Cheers for dropping by Bel, always nice to see yer face pop up
Routine at the moment is a split doing moderate to high reps... for example
Monday deadlifts and other exercises for back
Tuesday Shoulders n abs
Wednesday Squats and other exercises for legs
Thursday rest
Friday bench and others for chest, abs
Saturday dips preacher curls and others for arms, abs
Sunday rest
I've read that sprinting helps build LBM as opposed to long distance... but either way just something new to do..
Always eating Haha...
Starting to care less about the fine details of fitness/nutrition and more about the consistency & intensity of training, cos those are the times ive made gains... and its working
Cheers for dropping by Bel, always nice to see yer face pop up
Had a sprint yesterday, 2x20 seconds. Felt sick in the stomach straight afterwards, a bit dizzy and had to sit down. Calves, hams and glutes feelin it!
Good sesh today.. lots of volume.. tried out Mosman fitness first which is MASSIVE..
Deadlifts 5x100, 5x100, 5x120, 5x100, 3x100
Lat pulldowns 5x8
Low DB row 5x5@25kg
Bicep curls 3x12
Sprinting good, went for 2 x 20 second runs the other day and died again... hams and calves were sore afterwards which is good
Diet going good, have cut out fast foods, cut back on milk (makes me lethargic in big quantities) and am putting effort into cooking meats n chicken etc... not counting calories but probably around 2500-3000 most days...
Counting calories for over a week, sitting around what's supposedly maintenance for me at 2500-3000 cals.. Going to up it again to 3-3500 from today and watch the weight and lifts increase
Sitting around 75-76kg depending on dump status and water intake
Back and Hams yesty
Deadlifts 5x100, 5x120, 2x130, 3x120, 5x 100
Lat pulldowns hammer grip
Low rows
More lat pulldowns wide grip
In hindsight should have had bigger rest between the heavier sets of Deads... next time