They can be tasty, but they can't really be fancy. I didn't make the rules.

I'll give someone the French pronunciation if and only if they pronounce the tires the same way (which I've encountered rarely).


True, but also entirely predictable loco would be a canned legume stan.

Yeah, it's just kind of annoying compared to lots of other foods.

So the only minor quibble is the "fancy buffet" I'm referring to have generally extensive a la carte menus. (Basically every asian sunday brunch.) Then you can have a tiny filet with a tiny foie gras w/espuma, then you grab a roll, and a lobster tail (from buffet) and some hollandaise (prob glorified mayo in locospeak) and have you own surf n turf sammich.

Then again physically getting things is p poverty level, so perhaps you are correct.

you guys are so weird about this stuff. I'm over here just tryna get my swole on.

Shoulders+chest
Locke 3
DB Knees over toes guy extrnal rotations
BAnd external rotations
Cable side raises: 4x10

Machine press: 40kgx12x4
Incline cable flies: 4x12
DB incline press: 20kgx11x4
Pushups: bwx10,8,6,5,6
Machine flies: 4 sets

Appetite feeling very good and very high despite being sick. Perhaps it was the days off and forcing myself to go lighter. Think I may have been overtraining and that might have been lowering appetite.

If I could find the g4s post about eating 10lbs of baked chicken per week I'd quote that. My go-to this week has been baked chicken breast+butter+rice (yeah we're back to rice, couscous too much volume and dries out more in the fridge.) with pineapple, mango, and green beans. All bases covered as far as macros and micros mostly. Nobody who has serious performance or physique goals fancylads, hate to break it to you guys. Especially nobody who is working 7:45-5:20 5x/wk. When you have a ****ton of food that needs to be prepared and it has to be adequate protein the level of fanciness will generally be low.

Quads
Static lunge: 12.5kgx15x4 cardio
leg press: 2ppsx20x3
Leg extensions: 4x12

Felt appreciably easier than last week. I am officially un-sick. Ready to smash some 185kgx5x5 deadlifts on monday, bro. Not going to leapfrog up, in fact I'm going to count this as a deload and train deadlift 2-4 more weeks, then deload, then 230kg amrap

If I decide to go back to deadlifting on back day becuase I just can't fit in 5 days per week, I'll drop DL volume down from 5 sets to only 3 sets. I may actually do this after halloween deadlift event. I'll see how my glute/hamstring/low back development is relative to everything else. I think it's most likely DL will continue getting its own day because these muscles are just so important in bodybuilding competitions even if they don't look particularly impressive just walking around tryna impress the gaays and freak women.

My knees were super sore before the workout. AFte rthe workout they feel considerably less sore the day after. Magic. PRobably just more sunlight/warmer.

FWIW on warped perspectives, you're literally trying to go pro in a niche modeling career.

I know quite a few athletes who'd I coin as "serious", including some at equivalent low income sports who would get actually hammered on the reg, in season. So while this may seem "normal" to you, it is like the guy trying to go pro in speed walking pretending that guys in the 8th English Division don't get **** faced on Friday and sometimes drag ass the next day.

ok. Physique goals, not performance goals. That's true. Point taken. I mean look at the way literally any bodybuilder eats. Not a lot of paying attention to how fancylad their food is.

Although to be fair a big part of this might be because most bodybuilders dont make their own PEDs and work in the fitness industry and are poor so they couldn't afford to. But even then, Ronnie was making millions and eating $3 frozen steak fries and chicken tenders with ray's bbq sauce. If you want some real cringe, look at some of Samson Dauda's cooking videos... holy **** I'd gag.

Yeah, I think that is self-loathing to a degree. Throw some star anise and a couple cardamom pods in your rice cooker.

OTOH, the inherent blandness might help with the mental aspect of eating and how its just "part of the job" rather than the sole source of pleasure for many people. (Shouts my morbidly obese current and former posters.)

hehehe, after all these years I do love this guy's writing style. Some cardamom pods+star anise sounds good though. Turmeric too, maybe? I do chicken broth maybe half the time, just plain salt sometimes.

Oh yeah here was sum arms

Hammer curls: 15kgx12x5
Pushdowns: stackx25,20, 12, 12, 13
EZ curls: 20kgx12x5
Single arm overhead cable triceps: 10kgx10x5
DB hammer curls: 7.5kgx12x5
DB skullcrushers: 7.5kgx12x5

All supersets bis and tris. Felt much easier than the previous week.

Eating has been very off yet again because of delayed appetite crushening due to having another cold/flu that started around this time last week. Appetite stayed high early on but then dropped off a cliff on Friday. Still smashing a buffet with Syndr0m tomorrow.

Sky's the limit as they say.

Tumeric is solid. Once you go down the broth route you're edging into pilaf territory which is a whole new realm of delicious rice dishes. Can literally saute your veggies and toss them with rice and you're close to fried rice!

Need G4S to explain the logic of this since we see big dude's randomly crush buffets and other stuff all the time, but their home cooking seems needlessly bland and bad.

But for those on the weekly meal plan scam, rice is definitely up there for raw eggs in terms of "when do I get sick". I'm not eating any rice that has been sitting in the fridge for 6 days unless I wanna have a bad time.

I could have used this a week ago. We ate some old rice, and I got violently sick However, rest of the family was fine. It's a bit of a mystery, since we had eaten all of our meals at home together in the prior 48hrs and I was the only one anything happened to. Maybe it wasn't the rice, but all of the other possibilities seem less likely. And I did eat more of it.

I make fresh rice every day lol. Stan efferding bro, can't have those resistant starches man. Every calorie matters.

Hamstrings+glutes
Deadlift: 180kgx5x5
Hamstring curls: 30-35kgx12x5
Hip thrust machine: 5 sets of 12

This took about 75 minutes. But a lot of that is just loadin plates. SRPE was a 6.5 or 7/10.

But still I'm thinking around 70-75%x5x5 deadlift once per week might be a bit too much, and certainly I'm not going to be making 5kg jumps very often. Maybe try some prilepin's table sort of 4 week blocks or maybe keep the weight the same for a given 4 week block and work up from 3 sets of 5@65-70% and add sets up to 6 sets of 5 over the block before deloading and restarting with +5kg.

Dose is important.

Ironically you can drink a **** ton of vodka and solve any potential food contamination issues. (IE drunkenly eating obviously spoiled food)

But yeah, toss that **** after a day or two or make sure you get it hot and keep it hot. Like making fried rice or boiling it into a rice soup or whatever. Somehow I ****ed up some risotto last week that was a laxative for everyone who ate it. Happens.

Shoulders+chest

Skipped locke 3 b/c its just so damn boring
KOTG db external rotations: 3 sets failure
Band external rotations: 10 sets of 10 second holds
Cable side raises: 4x10
Cable external rotations: ??? lots

Machine press: 57.5kgx21, 12, 42.5kgx9, 12
Machine flies: 4x10
INcline db press: 20kgx12x4
Pushups: bwx10, 6, 7
Cable incline flies: 3 sets failure



Can't remember if I posted about it here or not. But I met Tony in Thailand in January. He was much nicer than I thought. I met Connor too and he seemed like a lost little child, but he'd never even been out of the united states so that's why he seemed so shy/freaked out/inhibited.

Great video though.

Not sure I have the answer, other than 'most people probably suck at cooking'.

For me, convenience/ease/routine is the number one factor wrt to prep, ensuring I’m eating the macros that I want. I chicken cook twice a week and rice cook daily, and it’s just part of the groove I’ve been in for the last decade or so. So, chicken and rice or beef and rice is the easiest option. It is seasoned properly though, and I couldn’t do it otherwise nowadays. Depending on what I’m trying do, the additions of sauces, avocados, tomatoes, chiles, etc… get added or subtracted.

That being said, my chicken/rice/avocado/tomato meal and my beef/rice/egg meal are two of my favorites, and something I never get tired of. Same with my daily fruit. That in no way means I won’t smash a buffet like Evo.

And related, but unrelated, the inherent pleasure that I get from ‘winning’ while filling my shopping cart or checking my kcals and macros at the end of the day is hard to beat.

g4s, my "fitspo", thanks for checking in! Avocados have become harder to get in this city compared to my previous one so I don't eat them as much as I'd like. I do more salted butter on top of chicken and rice.

Yesterday I made kafta/kofta style ground beef kebabs with garlic, finely diced bell pepper, ginger, cumin, little green onions, and paprika. It was very delicious but I used too much salt. I bought some deluxe sized freezer containers so the plan is to order about 10kg of ground beef at a time and spend 1-2 hours making beef kebabs/meatballs then freeze them. You can cook ground beef from frozen pretty easily in the air fryer so I can actually have freshly cooked meat every single day. Just pop about 750g raw worth of ground beef balls into the air fryer for ~20ish minutes each morning.

Chicken is admittedly a bit less exciting but still alright. I already posted that "matt Jansen bowl" with the chicken breast, rice, banana, almond butter, and honey. That's a super good way to get in a lot of CLEAN CALS.

G4S,

Glad to see you're still kicking and vaguely around.

One of my friend's had a heart attack (prob the most minor you can hope for with a surgical intervention), and it reminded me of you.

Guy,

That is a highly underrated tactic. There are infinite styles of meatballs and you can play around with them in any fashion.

That being said I eat a lot of beef/rice.

That's bigboy grammage for the protons g4s. What are you tipping the scales at? Aren't you pushing 50 these days? Gonna go with 249.

I still check in occasionally! This log is one of the few I look at.

CLEAN CALS™ is basically the goal forever. I love the kebabs/meatballs action. Do I need to buy an air fryer? I have made it this long without, but everyone seems to be on that train now.


Good to see you as well my friend. Ooof, I take it he's good to go now?


If it ain't broke...

Yep, I'll be 48 this year. Washed up.

Wow, that's an impressive guess sir. I was 245.1 this morning, been on reduced kcals to keep at a reasonable weight. Was hitting the gym harder over the winter and paying a little less attention to food and stepped on the scale at 275 at the end of 2022. Good weight for training and looking big, terrible weight for everything else in my life nowadays. So I cut 30lbs. Easy.

Yeah, friend is fine. Didn't even end up on beta blockers. More of a "warning" heart attack than something serious (as it was described to me).

I had a bad workout. Felt like a slug. Sleep has been much better than average lately so I'm going to attribute it to CNS fatigue. My "deload" was while sick so probably still had a lot of fatigue to wash off.

DL 180kgx5x2 felt like 205-210 should feel, so I stopped right here.
Hamstring curls: 5x12
Hipthrust machine in use so I straight up quit and went home.

Man what am I even doing with these deadlifts? I should just go back to legs/push/pull and do SLDLs. I remember some of the best gains in dl I got were from just pushing my sldls and rows hard. My competition is around 14 months away and I'm not sure if weekly heavy dls is really conducive to this. I probably shouldn't get away from more optimal bodybuilding training to be able to pull maybe 10kg more than I otherwise would have in some silly october deadlift event.