Quote:
Originally Posted by khanrava
3/10/2015
currently 140 pounds,
Quote:
Originally Posted by khanrava
3/21/2015
65kg/143lb
Quote:
Originally Posted by khanrava
66kg/145lb on 3/30/2015
4/6/2015
67kg/147lb
Seems unlikely I'm eating enough to gain this much per month. My TDEE with moderate exercise is 2500, and I've likely only averaged 2600-2700. Really stuffed myself yesterday to get over 3k so that probably effected my weigh in this morning.
I'd like to add power cleans into the workouts, but the only space I do deadlifts in is very tight so I'm not confident in being able to throw a weight around in there.
I'd also like to add in pullups/back extensions but it looks like the program only allows for those when recovery from deadlifts becomes an issue? Which is not the case yet.
Also going to move my squat down a few kilos and work on keeping my abs/lower back as tight as possible. I think I tend to forget all of that and just focus on pushing with my legs when the weight gets heavy. Will move up in smaller increments after that.
Yesterdays diet to get >3k
11:30am
150g eggs
2 slices bacon
1:30pm
200g rice
180g ground beef w/tomato sauce
5pm
220g rice
164g salmon
8pm
150g whole wheat pasta
150g ground beef w/tomato sauce
12am
150g whole wheat pasta
150g ground pork w/tomato sauce
3am
100g whole wheat pasta
125g ground pork w/tomato sauce
3 opti-men multis
3,250 calories 228c/133f/237p
averaging 3k/day should be a 3500 surplus per week which should be +1lb/week