BikerAL hates to cut log

[gearbox]

PM

Dead lifts
Bent over dumbell rows
Plate loaded seated rows
Wide lat pulldown ss cable pullovers
narrow pulldown

Need to plan meals a bit better I am under on everything today.

1859 cals/F43/C188/P177

I would lower crabs and up pro alot and fat a little. Do you know if you're carb or pro sensitive

[Sgt. Hartman]

I would lower crabs and up pro alot and fat a little. Do you know if you're carb or pro sensitive

Those crabs can get ya especially with those sharp pinchers.

[bikeral]

Sweet. Gooooooooooooo AL!!!

Aust thanks for stopping by.

I would lower crabs and up pro alot and fat a little. Do you know if you're carb or pro sensitive

Yep I will be posting my target cals macros today. Thanks

I was hoping you would find my new hole and stalk me.

Those crabs can get ya especially with those sharp pinchers.

bahaha I missed that.

[bikeral]

OK so the numbers.....

Age 48
Height 6' 1"
Weight 231 lbs
BF % 21
LBM 182.5 lbs
Estimate TDEE 2737
Planned calories/Macros
2300 Calories
P 258 grams 45%
C 201 grams 35%
F 51 grams 20%

[gearbox]

OK so the numbers.....

Age 48
Height 6' 1"
Weight 231 lbs
BF % 21
LBM 182.5 lbs
Estimate TDEE 2737
Planned calories/Macros
2300 Calories
P 258 grams 45%
C 201 grams 35%
F 51 grams 20%

I would switch carbs and fats ratio if it was me. And I would lower tdee another 200.

[bikeral]

I would switch carbs and fats ratio if it was me. And I would lower tdee another 200.

I may lower intake in a couple weeks depending on results. i am doing 60 mins cardio 4-6 days a week AM fasted + 4-5 days PM weight training so I did not want to start at a huge deficit. I really don't do very well with low carb diet. But I am willing to try different things if my initial plan is not working as expected.

Thanks for the input.

[gearbox]

I may lower intake in a couple weeks depending on results. i am doing 60 mins cardio 4-6 days a week AM fasted + 4-5 days PM weight training so I did not want to start at a huge deficit. I really don't do very well with low carb diet. But I am willing to try different things if my initial plan is not working as expected.

Thanks for the input.

Props on the fasted cardio. Its not easy being consistent on something so boring. I would of recommended something different if your bf was lower.
You should get results pretty quickly at first. Good luck bro

[bikeral]

Friday PM (Yesterday)

Went to gym after work and had a great chest workout

At 7 PM I was at 1705 calories F43/C139/P183 think I was pretty much on track to get my goal macros in.
Then after gym I went for a 3 mile walk. stopped at 3 bars. Had steak frites at a restaurant (did not eat the fries just steak and salad) and had a few beers.

Today is off day but I plan to go to gym and do 60 mins cardio. Had protein pancakes for breakfast.

[bikeral]

Today AM
60 mins fasted cardio
7 sets Abcore