Mind over Macros

[steak]

great eats and nice DB pressing mate

churr bro

Today was Back, Hammys and bis

Deadlifts

20X40kg all + bar(7ft oly)

15X60

10x80

6X100

3x120

4x120

lower back seemed ok with it..slowly slowly lifty monkey :wink: and get that form right :? Got a bit lost with it at the end but not in denial :grin:

CG Pulldown V handle (locked 2 cable machine stacks together to get 360lb :grin: )

15x360lb

15x360

15x360

15x360

14x360

DB row

12x40kgDB

10x45

8x50

8x50

Seated Machine Row

10x90kg

8x100 stack

9x100

7x110 added 10kg plate to stack

DB Bicep Curl

12X17.5DBs

6x25

5x25

5x25

5x25

6x22.5

7x20 dropset 17.5, 15, 12.5, 10 toasted :twisted: :grin:

Lying leg curl

20x45kg

17x50

10x60

8x60

9x55

12x50 dropset down to 25kg in 5kg increments X 2 :twisted: :grin:

Eat eat eats :wink:

Am - 10 egg whites with 2 yolks, 4 cups oatmeal with 1 cup sultanas and seeds/nuts, 2 cups skim milk and a 25g shake, large spoon of flaxseed oil...just about needed a sleep again after that

Am - on the road - 2 chicken breasts, 1.5 cups brown rice, FS oil

Am - on road going back other way 1 chicken breast (but it was big bugger :wink: ) and 1 cup of rice, FS oil

Pre workout - 1 scoop No Shotgun and 4AEX caps

After - 50g shake and a big bananna

Pm - 400g steak, 1.5 cups brown rice

Pm - 250g tuna and 1 cup brown rice, 2 kiwifruit and some nuts/seeds and a desert spoon of peanut butter

Will do some egg whites and vege later or similar or a 50g shake

Should land me close to 4000 for the day again. Am going to jump the cals up for a day 2moro to 5000 and see how that feels :grin: Why?

Cos I can

[rose]

Lifting heavy and eating BIG 8)

[Peachy]

HAPPY BIRTHDAY MR PIRATE!!!! :grin:

Big party?? Am I invited?? :grin:

[startinfromscratch]

happy bday bro! dont hit the rum too hard!!

[Luigi]

happy bday mate, keep at those deads they should fly up in the next few weeks once you get form sorted

[becbec]

Happy birthday :grin:

[Specter]

Happy Birthday Steak...all the best mate.. :grin:

[steak]

love the egg Becbec..dik Cheers y'all for wishes.

Worked the incoming tide this morning so only a 1/2 day at sea (was rough so doubled as a cardio session) and trying to slide 5000 clas in...phew...hard work so far but getting there. Slid a weight watchers cheesecake in for BDay cake Macros on one of those bad boys is only 162 cals, prot 4.6, f 1g, carbs only 32.6 so dont feel guilty

Rest day today- go hard out in training 2moro 8) eager :nod:

[Old Bull]

Happy Birthday Bro,

Hope the Cheescake done the trick out at sea so technically it did not happen

[steak]

Thanks OB

:wink: what goes on tour stays on tour mate :wink:

[rose]

Happy Birthday Old Salt :grin:

[steak]

Just did the numbers on todays eats which was a big eat day although i reckon I could still stick another 1000 in and keep it leanish :wink: I didn't sit down and work it all out prior rather went on a "fly by feel" sort of thing and aimed for 5000 for the day.

Macros

Cals - 5528

Pro - 536.9g - 40%

carbs - 509.8g - 37%

fat - 144.1g - most of which came from flaxseed oil - 5 serves today 8) - 23%

Considering it was done by feel I'm pretty happy I landed with those % and in the ball park.

Foods were....

Beef

Chicken, breast

Milk 2% fat

Tuna

Flaxseed oil

Couscous

Oatmeal

Rice, white

Banana

Raisins

Broccoli

todays shakes - WhayMaxx X2 double serves

ww cheesecake :wink:

Pumpkin seeds

Sunflower seeds

back to 4000 tomorrow :cry:

[steak]

Happy Birthday Old Salt :grin:

Thanks Rose! hey! and less of the old too tulip...theres a 24 year old champion stuck inside this body :nod: and Im gonna bust him out!

[rose]

Good eats. Pumpkin seeds are the biz 8)

[Lazarus]

Happy Birthday! I`m sure no one will tell if you have a small piece of cake! :wink:

[steak]

Churr Laz...na reckon ya right there bud...I tell ya ...it didnt even touch the sides on the way down Up early today to get a few meals in before I train my weak point...delts :twisted: those suckers are gonna get it! Have plenty of other weak points too

[runveerun]

Happy birfdee Mister Steak for yesterday! \:D/

[steak]

Thanks Vee...I ate cheesecake :grin:

All water under under the bridge now though...12 months till the next cheesecake not

Todays eats and back down to the normal 4000cals..boohoo and yahoo at the same time.....big day of 5500cals was great and there will be more cos I miss it already and yahoo cos the little needle on the scales pushed just over 120kg today...goal 1 - pass.

Am - 10egg white with 2 yolks, 2.5 cups cooked oats with seeds, nuts and raisins, 1 glass skim milk and a 25g shake

Am - 200g steak and 2.5 cups rice

Slurpped back the usual concoction of blood pumping NO Shotgun and 4 AEX caps and hit the gym

After - 1 bananna and a 50g shake

1 hour later or less actually - 200g steak, 1.5 cups rice, another beenaaana and a kiwifruit

Pm - 200g turkey breast, 1 large pita and an apple

Pm - 250g chicken breasts, 1 cup rice, 2 cups coleslaw(no dressing) 1/2 cup cottage cheese(lite) and an apple

will sniff around for a shake after this

Delts and traps - a weak point for me but getting better :nod:

After a few warm up arm circles, stretches and 2 sets at 15kgDBs

10x20kgDBs

7x25

4x27.5

5x27.5

2x30

4x27.5

7x25

8x22.5

Seated Military press(smith machine - and feeling a bit fried from the DBs 8)

7x40kg

4x50

4x45

6x40 and cos I was not doing well here I went for the silver and gave it death with a dropset from 45kg down to the empty bar in 2.5kg drops.needless to say the Steak was near marinated at the end of that 8) Peeps in the gym were like...WTF are you doing to yourself!!!

I was pumped as bro

Side late 2 DBs

10x12.5kgDBs

9x15

8x15

Fronts- same 2 DBs but alternating

8x15kg

6x17.5

6x17.5

then repped out on the 10kgDBsfor 12-15 or so

Rear Delts - bent over DBs

10x12.5kg

11x12.5

9x15

8x15

BB Shrugs - smith machine

20x80kgs

20x120

6x160

9x165

26x120

repped out with a long set of upright rows on 90lb to warm em down 8)

seeing as its the in thing to do at the moment...here's a few pics at the 120k mark...sorry no nice bikini :pfft: and legs soon if I can get the fockers to grow..they just seem to get longer even though the tape says 27" :roll:

traps are starting to come up now

arms are catching up after being wounded :roll:

and Im starting to thicken up through the chest and lats...finally :roll:

[Lazarus]

Looking mighty big there steak, not to mention a fair whack of food too!

[jono]

looking good steak.. damn.. your eats are insane :grin:

[runveerun]

Where's your pirate hat and eye patch?

ooooo Looking great Mister Steak! :clap:

[rose]

Good shit Sir! Woot, my legs aren't far off yours :shifty: :pfft:

A little bit disappointed about the bikini aye :snooty:

[steak]

Looking mighty big there steak, not to mention a fair whack of food too!

Im lucky i enjoy and can handle eating quite big :wink:

Good shit Sir! Woot, my legs aren't far off yours :shifty: :pfft:

A little bit disappointed about the bikini aye :snooty:

I'll give you legs ya cheeky so'n'so but i wouldnt be doing a bikini any favours The legs are slowly coming up but the buggers are long an although the tape says they OK they dont look it..yet :wink:

looking good steak.. damn.. your eats are insane :grin:

You know the rules Jono...eat big train big and hopefully grow a bit bigger too eh mate :roll:

Where's your pirate hat and eye patch?

ooooo Looking great Mister Steak! :clap:

arrgh me hearty wee lass....the pirate hat and eye patch have been put away...most days :wink: ....and been replaced with my built for speed haircut and sweaty gym gear...besides pirates have had a lot of bad press lately what with me comrades pinching ships again :gunfire: .... may be best to lay low or at least wear this disguise 8) Incognito baby 8) 8) and I ate the parrot

[Luigi]

looking huge already steak, cant wait to see the changes you make over the next few months!

[startinfromscratch]

looking brick-shithouse bro, you gonna swell up like a mofo in no time! :clap: :clap: :clap: