so finally time to indulge on the meat-ball sauce, cooking time around 10hours(cooling off and warming up again about 4x times, seems excessive but is totally worth it)
whole-grain gnocchi with meat-ball sauce
around 1000kcals
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last WO of week2 of 5/3/1
squat
160x3(72,5kg)
180x3(82,5kg)
205x10(92,5kg)
RDL
220x8
220x8
220x8
BFE split squat
+26 DBs(12kg)
x8, right and left
x8, right and left
+abs
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was around maintenance calories yesterday(much tougher to keep a deficit on rest days) 6x deficit days + 1 maintenance or slightly above works fairly well right now(maybe have to include a 2nd maintenance day when I get even leaner)
kcal expenditure 2600ish
kcal intake 2000ish
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Quote:
Originally Posted by crashjr
If you have a question just ask here. I also know a lot of the latin american cuts. Its what happens when a young butcher travels.
thanks
have always been interested in "butcher basics"(like cooks in apprenticeship have to learn) but seminars for hobby cooks are hard to come by.
having the basic knowledge and being able to cut up meat properly is a really valuable skill-set, have become acceptable at filleting a whole chicken/trout which saves a lot of money(filleting trout myself I usually pay half the price and get the fish carcasses for stock to go with it)