Day 161
ive been on a training course today so decided to have a rest day and low cal zero carb day.
TRAINING.....rest day
DIET MACROS......Cals estimate at 300 of good fats and coffee ...Carbs ...Fat ...Prot
cheers
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Day 161
ive been on a training course today so decided to have a rest day and low cal zero carb day.
TRAINING.....rest day
DIET MACROS......Cals estimate at 300 of good fats and coffee ...Carbs ...Fat ...Prot
cheers
Day 161
TRAINING......wendlers 5,3,1 Trap deadlifts and Military Press (wave A)
DIET MACROS......Cals 1828 ...Carbs 154 ...Fat 65 ...Prot 150
Day 162
TRAINING......Body weight exercises and accessory weights. Pull ups, dips,squat jumps, dbell press,bi curls,tri push downs.
DIET MACROS......Cals 4000 ...Carbs ...Fat ...Prot
cheat day.
Day 163
TRAINING......Recovery day
low cals and zero carbs today. fast type day.
DIET MACROS......Cals ...Carbs ...Fat ...Prot
Day 164
TRAINING......1 hour of muay thai and 1.5 hours of mma.
DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150
cheers
Day 165
TRAINING......session 1.......wendlers 5,3,1 squat and chest day (wave b)
session 2.......1 hour muay thai and 1.5 hours of mma.
I will be training 2x every Tuesday and Saturday.
DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150
cheers
Day 166
TRAINING......1 hour of muay thai and 1.5 hours of mma.
DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150
had blood test results in today. (I will be posting them in the TRT section if anyone interested)
cheers
Day 167
TRAINING......wendlers 5,3,1 deadlift and mill press day (wave B)
DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150
cheers
Day 168
TRAINING......Recovery day.
DIET MACROS......Cals1882 ...Carbs 154 ...Fat 71 ...Prot 150
cheers
Day 169
TRAINING......body weight exercises and accessory exercises...
DIET MACROS......Cals...Carbs ...Fat....Prot
cheat day
will be tightening diet up from monday to try and increase testosterone level before next bloods, I will be taking a host of vitamins and minerals to help with this!......I will be doing this for 8 weeks!...hopefully I can raise it naturally.
cheers
Day 170
TRAINING......Recovery day
DIET MACROS......Cals...Carbs ...Fat....Prot
cheers
Day 171
TRAINING......1 hour of muay thai and 1.5 hours of mma.
DIET MACROS......Cals 1989 ...Carbs 225 ...Fat 49 ...Prot 152
cheers
Are you losing any weight up there mate?
haven't checked for months mate, to be honest, all my motivation went out the window when I realised my test levels were low.......actually im going to try again starting today, just keeping it quite and hopefully ill get there this time......
my training is very intense now so recovery is most important with weight loss a close second. trying a 50/30/20 type ratio carb/pro/fat........see if that is a good balance for my above goals
Day 172
TRAINING......Session 1....wendlers 5,3,1 squat and bench press day (wave c)........Session 2.....1 hour of muay thai.
DIET MACROS......Cals 2039 ...Carbs 226 ...Fat 53 ...Prot 150
cheers
Day 173
TRAINING......1 hour muay thai...1.5 hours mma
DIET MACROS......Cals 2043 ...Carbs 229 ...Fat 51 ...Prot 153
cheers
Day 174
TRAINING.....wendlers 5,3,1 deadlift and mill press day (wave c)
DIET MACROS......Cals 2043 ...Carbs 229 ...Fat 51 ...Prot 153
cheers
Day 175
TRAINING.....Recovery Day
DIET MACROS......Cals 1663 ...Carbs 139 ...Fat 50 ...Prot 155
cheers
Day 176
TRAINING.....session 1....bodyweight exercises and machine/free weights......session 2.....1 hour of stand up sparring.
DIET MACROS......Cals 2043 ...Carbs 229 ...Fat 51 ...Prot 153
cheers
Day 177
TRAINING.....Recovery day
DIET MACROS......cheat day
cheers
Day 178 Day 1 baseline plan
Lucky for me Baseline picked me as one of his guinea pigs!
so as of today I am starting a diet and training plan designed from baseline. I will be following exactly what he says and hopefully see some good results.
I have a few rules to follow, I must weigh all my foods and log them, eat 12 gram of fibre per 1000 cals so I am aiming for 30 grams per day, 2 pieces of fruit and 2 pieces of veg each day and counted in macros. ive been advised to take creatine and BCAA so that's what I will be doing.
I can eat any foods I like as long as I hit macros and cals each day and follow the rules above and stick to the training plan.
macros for mon-thur are pro220-carb250-fat60......on Friday carbs are lowered to 50 and fats to 30......sat and sun are pro200-carb350-fat75
training is Monday-mma, Tuesday low/hypo day/MISS and mma, Wednesday push/hypo day and mma, Thursday pull/hypo day, Friday is rest, Saturday lower/power day and HIIT, Sunday is upper/power day and MISS.
I expect a few teething problems in the first week,trying to nail macros etc.
id like to thank base for giving his time to me, hope I can maje this work
TRAINING.....workout 1= 2.5 hours MMA
DIET MACROS......pro-230....carbs-261....fat-55
cheers
Good luck buddy, I'll be watching. Still:)
Day 179 Day 2 baseline plan
TRAINING.....workout 1= lower/hypo and MISS workout 2= 1 hour muay thai
DIET MACROS......pro-224....carbs-253....fat-60
cheers
I think ur gonna do well.... This shit isn't rocket science.... People just like to make it rocket science... Once we figure ur energy balance out which may take a few weeks you will be on your road to abs....
Remember fats come down low (30g) on that Friday too.... That's why you have 2x75g days at the weekend..... There is no real benefit IMO to cycling fats... The reason I do it is because I like to give people a bit of a break.... So by cutting down 30g on the Friday we can then add them back in on another day or 2....
Ur lucky too, for me ur fats are high :)
This is what I have for you for week 1...
Macros
Mon - 220p 60f 250c
Tue - 220p 60f 250c
Wed - 220p 60f 250c
Thu - 220p 60f 250c
Fri - 220p 30f 50c
Sat - 200p 75f 350c
Sun - 200p 75f 350c
Mon - MMA 1000
Tue - MMA 1000, Lower Hypertrophy 400, MISS 600
Wed - MMA 1000, Push Hypertrophy 300
Thu - Pull Hypertrophy 300
Fri - Rest
Sat - Lower Body Power 400, HIIT 600 (10 x 15sec Treadmill Sprints)
Sun - Upper Body Power 300, MISS 600
yep that's what I have mate, just missed out the fat on my post but dint on my plan. cheers
Day 180 (Day 3 baseline plan)
TRAINING.....workout 1= upper body push/hypo day.....workout 2= 1 hour muay thai and 1.5 hour mma
DIET MACROS......pro-223....carbs-254....fat-65
(I had a mcdonalds sausage and cheese bagel today)
cheers
Ya tight bastard Base;)Quote:
Originally Posted by baseline_9
Haha
Ill let a few grams of fat and a handful of carbs or protein slip.... But past that I'm gonna be looking to get you to drop it out the following day...
I have no issues with going say 10g of fat under one day and then 10g over the next.... Just aim to hit the macros over the week....
And as far as fats your always better to shoot a little under and then add in a few extra fish caps (if your feeling good lol)
Day 181 (Day 4 baseline plan)
TRAINING.....workout 1= upper body pull hypo day.
DIET MACROS......pro-223....carbs-251....fat-60
I will make up all the macros tomorrow base...as talked about.
(I had a coffee milkshake today.)
cheers
Here's a good recipe to try....
60g chocolate protein
20g peanut butter
Half a spoon of coffee
About 8 ice cubes
Whizz up and add more Ice if its not really thick.... Get it thick with ice and it is amazing....
Whipped cream with vanilla and cinnamon on top too.... If it fits your macros of corse :)
Day 182 (Day 5 baseline plan)
TRAINING.....rest day
DIET MACROS......pro-220....carbs-55....fat-40
went over on the fats, I miss calculated the fats in my chicken.
cheers
Day 183 (Day 6 baseline plan)
TRAINING.....workout 1=lower body power day and 600 calories of HIIT
having some revels tonight! my favourite chocolate.
DIET MACROS......pro-205....carbs-343....fat-75
Day 184 (Day 7 baseline plan)
TRAINING.....workout 1=upper body power day and 600 calories of MISS
having some revels tonight! my favourite chocolate. (again)
DIET MACROS......pro-202....carbs-349....fat-72
EB is doing well guys.... One week down, training and macro plan executed well.... Weight loss right where we need it to be for now but nothing counts until the second week is done IMO....
Training, cardio and macros to remain the same for next week....