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[Asrar]

I don't know mate, if you drop one night out a week, you can easily afford one. But I don't know finances etc. and with all due respect, I don't wanna know this side. If you want something enough, you'll find a way to do it.

I only work part- time. I would like to but I have other expenses coming in as well. I need to save money because I am going to be doing some house moving and renovating etc. Money is tight and is only spent if required.

 

[plod]

I'm roughly 2500-2700 on cals depending on options and training, have a gander at mine.
Just sitting on spin bike at mo waiting for class to start so can't just copy and paste at mo.

 

[Asrar]

I'm roughly 2500-2700 on cals depending on options and training, have a gander at mine.
Just sitting on spin bike at mo waiting for class to start so can't just copy and paste at mo.

I will do that, thank you.

 

[Asrar]

Today was a Chest and triceps at the gym. It was a good workout. I focused on barbell today for the first time. It felt weird because I am not used to it. I did not go Heavy. I wanted to get a feel for the barbell then slowly progress.

incline barbell 4 sets 30 kg total weigh including barbell 50 kg 6-10 reps
decline barbell 4 sets 30 kg 8-10 reps
chest press 4 sets 72 kg 6-10 reps
cable flys 4 sets 18 kg 8-10 reps

Tricep extension with rope
2 sets 14 kg 10-12 reps
2 sets 18 kg 6-10 reps

cable kickbacks
3 sets 9 kg 6-10 reps

tricep extension machine
4 sets 41 kg 8-10 reps

That was it. It was a good workout. I might stick with barbell because it did not bother my wrist. I placed the barbell in the bottom where the meat of the palm is to avoid my wrist from rolling back and kept my shoulders retracted.

I was thinking of when pressing not go all the way down. I was watching videos and some people say when you go all the way down, you recruit more front delt so by going paralel where your arms are straight is enough.

What do you guys think?

 

[Asrar]

I am trying to improve my diet so today food intake choices were much better.

Meal 1 - Oats with 50 grams whey protein and peanut butter

Meal 2 - Lamb steak with tortilla wrap with mixed lettuce and some cheese. (this was maybe not the best meal as the tortilla wrap is a simple carbohydrate)

Meal 3 - Chicken breast with Pasta

Meal 4 - Can of Tuna with baked potatoes

Meal 5 - Macaroni and cheese pasta

Meal 6 - 3 Whole eggs with 3 slices of bread, 1 slice with Peanut butter and jelly

I am trying to add more whole foods into my diet and instead of chocolate nutella, I swapped it for Peanut butter which has better healthier fats and also is more filling.

 

[Asrar]

Yesterday was Back and Biceps.
Today was Legs.
The leg workout was good today. Here is the Leg workout.
I wanted to go heavier on the squats so I did 5 sets 5 reps to test my strength. I made a new PB today which felt good.

I did foam rolling and abduction and adduction machines to warm up my hips and glutes. I do 3 sets on the machines for 10-15 reps really squeeze, this helps my squat because when I squat I try to push my knees out, so these exercises help.
Squats
5 sets 105 kg 5 reps

Stiff legged deaflift with dumbbell
4 sets 30 kg 6-10 reps

Leg press
1 - 127 kg 10 reps
2 - 130 kg 10 reps
3 - 137 kg 8 reps
4- 141 kg 6 reps. I felt trying it. I still kept the form good.

seated hamstring curls
3 sets 45 kg 6-10 reps
2 sets 39 kg 10-12 reps

Leg extension reversed
2 sets 7 kg 10-12 reps
2 sets 9 kg 8-10 reps

 

[Asrar]

The diet has been good today. I have kept the foods whole apart from one meal which was a bar of chocolate, I was craving it. I think moderation is key. I am bulking anyways. 90 % of my foods consumed have been clean.

Meal 1 - Oats with peanut butter and whey protein

Meal 2 - Chicken breast with 1 Panini with some cheddar cheese grated

Meal 3 - Salmon fillets with boiled white potato and mixed veggies

Meal 4 - Chicken breast with sweet potato and mixed veggies

Meal 5 - 4 whole eggs 3 slices of bread with some peanut butter

Cheat snack was a bar of boost.

I will be buying some wholegrain breast and some sweet potato. I am also going to buy some egg white cartons, cottage cheese, quark cheese. I will be buying more greens, broccoli, spinach etc.

I was thinking of buying some fish as well. I would buy chicken but I can only find Halal chicken from far away from my home. I usually buy chicken whole from the butchers. I get a really good price deal for my chicken.

My diet needs alot of work but I am working everyday to better it. Its a step in the right direction. When I first started I thought IIFYM was just eating junk. I have learned so much on this forum that your diet should be clean foods.

I understand my diet is not the best and Meal 5 is a rubbish meal. I will be going shopping tomorrow and buying good food so I will be consuming them.

 

[Asrar]

Today was meant to be chest and triceps but could only manage chest. I had woken up late and today is Friday so I was in a hurry because I go to Friday prayers to the mosque.
It was a good chest workout. I wanted to do some more but time was limited.

Chest
Barbell incline 4 sets 30 kg 8 reps
Barbell decline
5 sets
3 sets 30 kg 10 reps 2 sets 40 kg 8 reps
Chest press
3 sets 72 kg 8-10 reps 4 set 79 kg 8 reps. It was a grinder but kept focus on the chest.

The numbers are getting there. I am still considered weak IMO to others but I only compare myself to myself. This is for myself and not to impress others.
I will be going to work today so I will be packing a meal with me. I am only working 5 hours so I do not get a break from work. I only get a break if I work 6-7 hours then I can get break. The meal that I am taking will have to be a cold meal which I can just eat in the car. I work deliverys for a pizza place part time and study college full time.

I will be taking a tuna and cheese sandwhich with me to work.
My meals so far

Meal 1 - Oats with peanut butter and whey protein

meal 2 - white potato with cheese shredded and chicken breast

Meal 3 - Chicken breast with chicken mince kebabs( home made ) in a tortilla wrap with some chips.

Meal 4 - One can tuna in bread with some cheese and mixed lettuce.

meal 5 - cheesy craft pasta

Meal 6 - still not decided yet.

 

[pooley1810]

Today was meant to be chest and triceps but could only manage chest. I had woken up late and today is Friday so I was in a hurry because I go to Friday prayers to the mosque.
It was a good chest workout. I wanted to do some more but time was limited.

Chest
Barbell incline 4 sets 30 kg 8 reps
Barbell decline
5 sets
3 sets 30 kg 10 reps 2 sets 40 kg 8 reps
Chest press
3 sets 72 kg 8-10 reps 4 set 79 kg 8 reps. It was a grinder but kept focus on the chest.

The numbers are getting there. I am still considered weak IMO to others but I only compare myself to myself. This is for myself and not to impress others.
I will be going to work today so I will be packing a meal with me. I am only working 5 hours so I do not get a break from work. I only get a break if I work 6-7 hours then I can get break. The meal that I am taking will have to be a cold meal which I can just eat in the car. I work deliverys for a pizza place part time and study college full time.

I will be taking a tuna and cheese sandwhich with me to work.
My meals so far

Meal 1 - Oats with peanut butter and whey protein

meal 2 - white potato with cheese shredded and chicken breast

Meal 3 - Chicken breast with chicken mince kebabs( home made ) in a tortilla wrap with some chips.

Meal 4 - One can tuna in bread with some cheese and mixed lettuce.

meal 5 - cheesy craft pasta

Meal 6 - still not decided yet.

Your diet is not improving imo
You need more wholesome quality food in there, you can easily do this on a tight budget
If you are making progress in the gym, each and every session then your physique will improve also, But only if your diet is good. Which it is not!

 

[Galaxy]

Your diet is not improving imo
You need more wholesome quality food in there, you can easily do this on a tight budget
If you are making progress in the gym, each and every session then your physique will improve also, But only if your diet is good. Which it is not!

Tbf.... It could be worse haha but a lot better.

 

[pooley1810]

Tbf.... It could be worse haha but a lot better.

Cheese or bread in almost every meal, chips and I'll bet he's not using natural peanut butter!

 

[Asrar]

Your diet is not improving imo
You need more wholesome quality food in there, you can easily do this on a tight budget
If you are making progress in the gym, each and every session then your physique will improve also, But only if your diet is good. Which it is not!

I have not had time but I will be going shopping to Asda tomorrow. I am going to be buying more wholesome foods. I was thinking of even going to a cash and carry and buy bulk.

 

[Asrar]

Cheese or bread in almost every meal, chips and I'll bet he's not using natural peanut butter!

I am going to remove white bread. I will be adding wholegrain bread. is that a better choice?

 

[Asrar]

Cheese or bread in almost every meal, chips and I'll bet he's not using natural peanut butter!

I am going to Holland and Barrets thats the only place where I can find natural Peanut butter. It is called Meridan peanut butter.

 

[Asrar]