Week 1:
- Monday September 18 [155.3 lbs]
Training: Legs
Squat: 60kg x 10, 100kg x 9, 100kg x 8
Leg press: 3 x 12
Hamstring curl: 2 x 12
Single leg glute bridge: 2 x 10
Diet:
Meal #1: Chicken breast (250g), vegetables, fish oil, 20g of mixed nuts
Meal #2 (Post workout): Protein shake with oats and blueberries.
Meal #3: Chicken breast (250g), vegetables, baked beans.
Daily macros: 1430 kcal, P:170/F:29/C:102
Notes: Hamstring is still recovering, so my leg strength is way, way down from 2 years ago. My max squat around 2 years ago was 140kg x 5 (at BW of around 80kg).
First day back on the diet after my one week holiday. I look like shit – lost a lot of definition and feel bloated… After a week of eating buffets first thing in the morning, I’m back to my usual intermittent fasting routine. First meal at 3pm, shake after workout (around 5-6pm), and third meal at 10pm. I’ve been very hungry all day; it will take a few days for my body to get readjusted to not eating first thing in the morning.
- Tuesday September 19 [154.4 lbs]
Training: Push
Bench press: 75kg x 6, 6
Decline DB press: 2 x 8
Close grip bench (Smith machine): 2 x 8
BB standing shoulder press: 40kg x 8, 7, 6
Skullcrushers: 3 x 8
Diet:
Meal #1: Chicken breast (250g), vegetables, fish oil, 20g of mixed nuts
Meal #2 (Post workout): Protein shake with oats and blueberries.
Meal #3: Chicken breast (250g), vegetables, baked beans.
Daily macros: 1430 kcal, P:170/F:29/C:102
Notes: Slept around 7 hours last night.
Three weeks ago, I started benching for the first time since my shoulder injury. Finally relatively pain free, my goal is to get back to my max of 100kg x 5 within 12 months.
Triceps felt fried after doing close grip bench, making my shoulder press pretty weak. I might reverse the order for my next Push workout.
- Wednesday September 20 [154.2 lbs]
Training: Rest day
Diet:
Meal #1: Chicken breast (300g), vegetables, fish oil, 20g of mixed nuts
Meal #2: Steak (240g)
Meal #3: 3 Eggs and cheese omelet
Daily macros: 1527 kcal, P:152/F:86/C:21
- Thursday September 21 [153.8 lbs]
Training: Pull
Seated rows: 3 x 8
Wide grip chinups: 3 x 8
Face pulls: 3 x 10
Lateral raises 2 x 10
Preacher curls: 2 x 8
DB Curls 2 x 10
Diet:
Meal #1: Chicken breast (250g), vegetables, baked beans.
Meal #2: Yogurt mixed with a half-scoop of protein powder.
Meal #3: Chicken breast (250g), vegetables, fish oil, 20g of mixed nuts
Daily macros: 1440 kcal, P:166/F:40/C:88
Notes: Was busy in the morning, so I did my workout fasted at around 4pm then ate meal #1 + #2 immediately after. Felt a pretty good pump in my biceps – had a lot of energy towards the end of the workout. Feel pretty good in general, so will prob push my refeed back to Saturday. Appetite has normalized (i.e. I don’t feel hungry in the mornings before my first meal now).
- Friday September 22 [154.2 lbs]
Training: Rest day
Diet:
Meal #1: Chicken breast (300g), vegetables, fish oil, 20g of mixed nuts
Meal #2: Steak (240g)
Snack: Chocolate
Meal #3: 3 Eggs and cheese omelet
Daily macros: 1637 kcal, P:153/F:93/C:31
- Saturday September 23 [152.5 lbs]
Training: Legs
Squat: 60kg x 10, 100kg x 10, 105kg x 6
Single leg leg press: 3 x 12
Hamstring curl: 2 x 12
Single leg glute bridge: 2 x 10
Diet: (Refeed day. Yay!)
Pre-workout snack: Sushi + Chocolate
Meal #1: Spaghetti (130g) with beef sauce and beans
Meal #2: Chicken (300g), curry pilaf and vegetables
Meal #3: Blueberry pancakes
Daily macros: 2533 kcal, P:141/F:36/C:397
Notes: Got a solid 8 hours sleep – an hour more than usual. This morning I thought I’d check my waist measurements while carb depleted. Down around half an inch overall. Happy with that. Though they will probably go back up after I have my refeed today.
Waist (2″ above navel): 30.0″
Waist (navel): 30.8″
Waist (2″ below navel): 31″
- Sunday September 24 [153.8 lbs]
Training: Rest day
Diet:
Meal #1: Chicken breast (300g), vegetables, fish oil, 20g of mixed nuts
Meal #2: Steak (210g)
Meal #3: 3 Eggs and avocado omelet
Daily macros: 1492 kcal, P:142/F:86/C:24
Notes: I was surprised I only put on 1.3 lbs after my refeed of 400~ carbs.
Week 2:
- Monday September 25 [153.1 lbs]
Training: Push
Bench press: 75kg x 8, 6
Pullovers 2 x 8
Cable crossovers 2 x 10
DB standing shoulder press: 2 x 8
Dips: 3 x 10
Skullcrushers: 3 x 8
Diet:
Meal #1 (Post workout): Shake: milk, oats, blueberries and avocado.
Meal #2: Chicken breast (250g), vegetables, baked beans.
Meal #3: Chicken breast (250g), vegetables, fish oil
Daily macros: 1420 kcal, P:155/F:28/C:118
Notes: Fasted workout today. 2 extra reps on Bench.
- Tuesday September 26 [151.6 lbs]
Training: Pull
Seated rows: 3×8
Weighted pullups (+20kg): 3x however many I can do
Face pulls: 3 x 10
Lateral raises 2 x 10
Decline Curls: 2 x 8
Concentration curls 2 x 10
Diet:
Meal #1 (Post workout): Shake: milk, protein, oats, blueberries.
Meal #2: Chicken breast (250g), vegetables, baked beans.
Meal #3: Chicken breast (250g), vegetables, fish oil
Snack: Chocolate
Daily macros: 1440 kcal, P:181/F:22/C:122
Notes: Fasted workout today. Surprisingly large drop to 151.6 lbs today – that’s 3.7 lbs down from day 1.
- Wednesday September 27 [152.2 lbs]
Training: Rest day.
Diet:
Meal #1: Chicken breast (300g), vegetables, fish oil, 10g of mixed nuts
Meal #2: Steak (240g)
Meal #3: 3 Eggs and cheese omelet
Daily macros: 1477 kcal, P:145/F:84/C:22
- Thursday September 28 [150.9 lbs]
Training: Legs
Squat: 60kg x 10, 105kg x 8, x 6
Leg press: 3 x 12
Hamstring curl: 2 x 12
Single leg glute bridge: 2 x 10
Diet: (Refeed day. Yay!)
Meal #1: (post-workout): Curry + Rice
Meal #2: Shake: milk, protein, oats, blueberries.
Meal #3: Spaghetti (130g) with beef sauce
Meal #4: Chicken (300g), curry pilaf and vegetables
Daily macros: 2378 kcal, P:161/F:28/C:356
- Friday September 29 [153.8 lbs]
Training: Push
Bench press: 77.5kg x 6, 4
Decline DB press: 32kg x 8, 8
BB standing shoulder press: 40kg x 8, 8, 8
Close grip bench (Smith machine): 2 x 8
Skullcrushers: 3 x 8
Diet:
Meal #1: Okonomiyaki. *Went out for a lunch with a friend. Macros/Calories are estimated based on info I found online.
Meal #2: Chicken breast (250g), vegetables, fish oil
Meal #3: Chicken breast (250g), vegetables, baked beans.
I also had a chicken wing and few chips that I stole from my friend when I was out. (After having resisted the urge to buy some myself). So added 100 kcal, F:5, C:15 to estimate for that.
Daily macros: 1625 kcal, P:155/F:41/C:142
Notes: A full 3 lbs heavier in the morning thanks to my carb up.
- Saturday September 21 [152.5 lbs]
Training: Pull
Seated rows: 3×8
Chinups: 3 x however many I can do
Face pulls: 3 x 10
Lateral raises 2 x 10
Preacher curls: 2 x 8
DB Curls 2 x 10
Diet:
Meal #1: Chicken breast (250g), vegetables, baked beans.
Meal #2: Shake: milk, banana, oats, blueberries.
Meal #3: Chicken breast (250g), vegetables, fish oil
Meal #4: 3 x Home-made spring rolls with chicken and cheese, (totally estimated these calories)
Daily macros: 1620 kcal, P:162/F:28/C:162
Notes: Attempted a few deadlifts – 60 kg and 80 kg – and experienced no pain in my hamstring for the first time since February! I’ll very slowly start to reintroduce deadlifts into my pull days if I can avoid aggravating my injury.
- Sunday October 1 [153.1 lbs]
Training: Rest day.
Diet:
Snack: Another one of those spring rolls from yesterday
Meal #1: Chicken breast (300g), vegetables, fish oil, 10g of mixed nuts
Meal #2: Steak (170g)
Meal #3: 3 Eggs
Daily macros: 1304 kcal, P:134/F:66/C:26
Week 1-2 Summary:
Average weight Week 1: 154.06 lbs
Average weight Week 2: 152.46 lbs
Average Calories/macros: 1629 kcal, P:156/F:50/C:121 [12 regular days + 2 refeeds]