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12 marzo 2017
My injured shoulder is giving me fits. I learned this week that I am not yet able to lift 6 days a week.
So for beginning my Challenge, I will go with a MWF split, with pull on M, legs/abs on W, and push on F. Tu, Th, and Sat will be HIIT cardio.
Cardio days will be low carb days eating plenty of greens, but cut back on starchy vegggies.
Sunday will still be maintained as a re-feed day.
Weight in tomorrow morning for my progress.
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10 marzo 2017
Joined the "Slow and Steady" Challenge today.
Coming back from injury recovery since August. This is week 2 for me, but actually the first week of getting dialed all the way into my program.
My targets are weightlifting/ cardio 6 days a week; macro target of 50% protein, 20% fats, and 30% carbs; calorie intake 25% below maintenance level accept Sunday will be a re-feed day and intake kept at maintenance. Protein intake targeted at 1.5 grams per body weight (and that's a lot of chicken!)
Weighing and measuring ALL foods eaten per day and exercise is only accounted for activities at the gym. I will have a daily average caloric deficit number correlating to weight gain or loss this Monday. Monday morning is schuled weigh in time.
Let's do this!!
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09 marzo 2017
The soreness is subsiding and my lifting capacity definitely increased from last week.
Inflammation and achiness has dramatically subsided as well. Turmeric, cinnamon, in increased dosages.
eating nettles since they are just coming up. will be chowing daily soon! yum!!
My shoulder is still stuck so shoulder exersizes are lim ited, but at least I am nack in the gym.Applying Tiger Balm preworkout is helping a lot. I need to go back to Thailand and buy another case soon, as i am almost out.
curious to see what monday's weigh-in will look like.
i need another challenge. they are great for kicking it in gear. too bad i am not able to do the @@ Kill challenge yet.
My power breakfast recipe is really working well for energy and satiation. It's a keeper.
Today is Push Day, and still a challenge for my shoulder. will see how it is improved from last week.
Movements are as follows:
Military press, Upright Row, Landmine Press, Shrug/ Rear lat Superset, Lat raise, Plate Raise.
2 min. cardio
Rope press Superset, Dips, Cable kicks, Reverse pressdown
2 min cardio
Flat Bench Press/ Pec deck Superset, Incline Fly, Dumbell Flat Press/ Wing Fly Superset, Plate Squeeze
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06 marzo 2017
Back in the saddle after a long injury recovery.
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
126,1 kg
18,6 kg
21,8 kg
Bien
(4 comentarios)
Ganando 0,3 kg a la Semana
01 agosto 2016
End of week 4 of my workout plan. Feeling the effects of overtraining. This week I will switch to much shorter reps and heavier weights as well as make this week a reefed week eating maintenance calories, but still keeping up with weights and cardio.
Will see what happens. :)
Peso:
Disminuído hasta ahora:
Aún para ir:
Dieta seguida:
115,7 kg
29,0 kg
11,3 kg
Bien
(2 comentarios)
Perdiendo 1,1 kg a la Semana
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