Re: SFG'S log to greatness
Breakfast.
Half of my pancake again, lol one day I'll get the whole thing
Lunch
10oz chicken 4oz broccoli
Meal #3
14oz turkey with tomato and red bell pepper
5oz broccoli
I am freakin beat today. No gym, the Florida heat wave this summer is kicking my ass.
Pick it back up tomorrow probablynwith some shoulders and of course more cardio
Almost finished my gallon, will keep working on it.
Ate meal #3 late and I'm going to bed soon so I'm just going to have about 4oz of spinach with a tomato some jalapeņos and finish my water off for my last meal and hit the sack.
Re: SFG'S log to greatness
Well totally dropped the ball today
Had 2 containers of chciken, one half frozen and one thawed out.
Somehow packed the half frozen chicken for my meals at work todAy
I also forget my apple and my water today!
So no breakfast, lunch was a footling Italian on wheat with lettuce tomato jalapeņos banana pepper, oil vinager salt pepper Mayo and mustard and a bag of this jalapeņos chips not the healthiest but could be worse and today's high card day so whatever
Chest is really sore today so that's good. About to hit the gym and do quick shoulder day and some more cardio.
Dinner will probably just be 8oz chicken and 2 cups rice and call it a day.
Re: SFG'S log to greatness
Did a little shoulder workout today, nothing crazy. I had a messed up shoulder so I always go light and just go for volume and pump as much blood in the muscles as I can.
Did seated military press with the machine that takes plates not cables
Only put 35lbs on each side and did about 6 or 7 sets.
Did seated dumbbell press 3 sets
Cable side last raise 5 sets
Didn't really feel like doing much else, sometimes I get discouraged being a lot weaker then I'm used to.
Did a couple dips and some pull-ups
Did a couple set preacher curls on the machine becuase everyday is arm day
Crushed the stairmill today, this is slowly turning into my favorite thing lol
Did 5 minutes at level 4, 10 minutes at level 5, a couple minutes at level 6 and the last 2 or 3 min at level 7 for a total of 25 minutes.
Going to eat now, 8oz chicken with 2 cups rice. Will probably also have a salad becuase I'm enjoying them right now. Might also help myself t a treat of a rice cake with a tablespoon of peanut butter on it.
I have more everngy and fee better right now then I did all day. The heat really freaking drains you.
I'm really looking forward to about 3 weeks from now
Re: SFG'S log to greatness
Ok this log is all over the place. Lol I'll clean it up more as I get more in the habit of logging things personally.
Baby steps
I subbed out the chicken and rice and decided imsince I messed up today I'll redo it tomorrow.
I had a nice spinach leaf salad with jalapeņos slices, sun dried tomato slices, a whole cut on the vine tomato, 7oz of tuna and some kens simply vinaigrette dressing. Going to top it off with a rice cake and peanut butter and a sugar free popsicke and a shower.
I'm pretty sore right now. Not going to lie. Other then being really tired lately I fell really good.
Still battling some inner demons but I feel good.
Re: SFG'S log to greatness
Re: SFG'S log to greatness
SFG, hope you are doing well?
Re: SFG'S log to greatness
Thanks for checking in baby.
So update - I did gained back about 25-30 pounds unfortunately but was still down 10-15 overall, so unlike every time before I luckily didn't rebound all the way. I did fall off the diet a little bit but overall was still making mostly health choices.
As many of you know I struggle with mental health pretty frequently. I have come to the realization that drinking is literally killing me. As much as I love a nice nice with dinner and after work when I'm stressed out 1 turns into 5 and the way I mix drinks its just way too much. Its IMPOSSIBLE to lose weight and go into a deficit when your drinking your daily caloric requirement in alcohol and soda alone and that's the main reason I never get results and which in turns makes me lose motivation. My birthday is coming up and I'm not getting younger, I want to meet my grandkids and right now the way I'm going that isn't happening.
I have been sober for since memorial day (I actually stopped drinking a few days before but I had 2 beers in the pool on memorial day, which normally is a very rough day for me. So I'm just using memorial day as my frame of reference for my start.
I have started back full blast on the diet for about 2 weeks not and and have been strict on it. I have logged every meal for 8 days straight now and drinking nothing but water over 1 gallon per day.
I have no been feeling the bike for cardio so I ordered a treadmill so I can get my steps in. Should be here tomorrow.
I am down 10 pounds since I stopped drinking and started eating right. It's mostly the bloat and water weight but it's a good start.
I am going a bit extreme and calories are super low but its really put up or shut up time. It was miserable at first but I honestly feel great right now, little tired sometimes but that's to be expected on such low calories.
I wake up, fast for a couple hours.
breakfast (usually not before 10am but I prefer to wait till 12pm or later):
1 half lemon juiced into a Perrier sparkling water with 1 strike force energy packet.
3 whole eggs
1 cup of egg whites
1 slice of American cheese
1oz or so of pico de gallo if I have it
Morning supplements:
krill oil
multi vitamin
Vitamin D
Magnesium
Vitamin C
Fiber
Later in the afternoon I have like 30oz of water with 1 liquid IV packet inside. (I work outside most days). It makes me feel better and makes me feel full to hold me over until dinner.
Dinner:
1 cup of white rice
28g of reduced fat cheese
1-3oz of pico de gallo if I have it
10-12oz of chicken breast cooked in the air fryer
Some times hot sauce(franks red hot)
1 Service of lettuce about 85g to help me feel full (this was a game changer)
Protein shake:
Sometime during the day, usually later in the night after dinner
1 scoop of CBUM's whey isolate
1 scoop of a super greens supplements. Ive been using the cholate one from amazon so I don't really notice it in the chocolate shake.
Depending on how I'm feeling and how hungry I am I will eat 1 serving of peanut butter and 1 serving of jelly on 2 keto bread slices either before or after dinner or I will have a smaller portion of chicken and rice as a 3rd meal.
I will up my food intake when I throw in the cardio and workouts. I am shooting for about 1,000 calories below maintenance daily.
I will be running a small TRT+ style cycle here probably starting in about 1 week. 250mg per week test E and 120mg per week Primo.
I am excited for this after reading the micro dosing thread posted in here recently. I will be making daily SubQ injections of much smaller amounts - about 0.30ml per day.
So that's about it for now. Will setup the treadmill tomorrow and doing adding in cardio and adjusting the calories after about a week of that and figuring that out I will add in some lifts again.