Goliac 7's Master of None Log

[IronSoul]

Great work G7! Killing it in here

 

[5.0]

Eat, sleep, lift! That's quite a taxing heavy day! Bench, squat and dl on same day impressive, rest up today!

 

[Goliac7]

Thanks guys... I'm feeling it for sure today. Just gonna keep eating and drinking water. AM cardio and PM Volume day tomorrow, the pump will hopefully take the pain away... Looking to keep dropping weight. Closing in on the 20 lb mark.

 

[Goliac7]

Breakfast:
Bagel, 2 eggs, 2 c spinach, cheese, banana

Morning snack:
Nutragrain bar
4 oz cottage cheese

Lunch:
8 oz chicken, 2 c spinach, 2 oz carrots, 2 oz broccoli
1 c yogurt

Afternoon snack:
Amp protein shake

Dinner:
6 cheese ravioli, 2 oz sausage, homemade Alfredo, 2 c spinach

Evening snack:
Plain bagel
Casein shake

Macros:
Carbs- 272
Fat- 76
Protein- 243
Kcal- 2580

 

[5.0]

Closing in on the 20 lb mark.

Congratulations, that is a huge accomplishment! How much more to go and what are you hoping for time frame?

 

[Bullmuscle7]

Good work brother! Achieve your goals! We support you!!!

 

[Goliac7]

Congratulations, that is a huge accomplishment! How much more to go and what are you hoping for time frame?

I'm shooting for 225.... Really once the beer belly is gone, I'll be happy. I won't "stop" when I get there, but we will see. I've noticed a lot of gains and losses going on. Losing fat and gaining muscle at the same time. Only 14 pounds to go.

 

[Goliac7]

Volume Tuesday

Am: 5 mile bike- 20:07

PM:

Bike- 2 miles: 7:37
Seated Flyes- 15,12,8, 8,5- 110 lb
TRIEX- 15,12,8,8,5- 65 lb
Concentration Curls- 15,12,8,8,5 - 25 lb
Front DB shoulder raise- 15,12,8,8,5- 20 lb
Seated Row- 15,12,8,8,5- 115 lb

Machine Lateral Raise- 15,12,8,8,5- 60 lb
Chain Bench- 15,12,8,8,5- 135+ 2 chains
Leg Extension- 20,17,13,8,8- 115 lbs
Ham Curl- 20,17,13,8,8- 85 lbs
Weighted Calf Raise- 20,17,13,8,8- 180 lbs

 

[5.0]

Volume Tuesday

Am: 5 mile bike- 20:07

PM:

Bike- 2 miles: 7:37
Seated Flyes- 15,12,8, 8,5- 110 lb
TRIEX- 15,12,8,8,5- 65 lb
Concentration Curls- 15,12,8,8,5 - 25 lb
Front DB shoulder raise- 15,12,8,8,5- 20 lb
Seated Row- 15,12,8,8,5- 115 lb

Machine Lateral Raise- 15,12,8,8,5- 60 lb
Chain Bench- 15,12,8,8,5- 135+ 2 chains
Leg Extension- 20,17,13,8,8- 115 lbs
Ham Curl- 20,17,13,8,8- 85 lbs
Weighted Calf Raise- 20,17,13,8,8- 180 lbs

Good day brother, I love the riding! Are you riding outdoors? What are the chain lbs? Strong ham curls especially after all the riding. Big changes in process, you are strong!

 

[Goliac7]

I wish it was outdoors- just doing a stationary. I took them on the scale with me- and they added 30.2 lb. I guess that'd be 15 a chain. First time I've tried this- but I could definitely notice a progression in difficulty as I neared the top of the rep. I'm going to try to follow this program , for the most part, for 12 weeks. We will see what happens by the end.

Nutrition was a bit off for me the last few- I can feel the higher carbs that I've been eating. A bit bloated, and I tacked on a pound over my off day. No biggie, it's nice to notice how my body reacts to different foods and amounts of foods. Had to indulge at work today on lunch, or today's nutrition would have been cleaner than the past few. I know a lot of yall consume way more than this, but hey- I'm getting there.

Breakfast-
Tuna melt with spinach on toast
Banana
1 c strawberries and 2 oz blackberries

Morning snack:
Banana
4 oz cottage cheese

Lunch:
6 ravioli
Homemade Alfredo
2 oz sausage
2 c spinach
2 oz onion
1 large baked potato- topped with roast beef and onions- splurge
1 c yogurt

(Felt like I should call up Joey Chestnut for an eating challenge after this)

Preworkout:
C4 N03

Post workout:
Amp protein

Dinner:
8 oz chicken
4 oz broccoli
2 oz onion
2 oz celery
2 oz carrots
2 c spinach

Evening snack:
Casein shake

Macros:
Carbs:286
Fat: 85
Protein: 284
Kcal: 3195

That Da*n potato..... Sure was tasty though.

 

[5.0]

You need to be able to enjoy food without killing yourself. Winning the war involves losing a few battles and I'd say potato and Alfredo were worth it!

 

[Goliac7]

Am :
Bike- 6.05 miles in 24:00
30 reps each side oblique crunches- 30lb
Still working on getting out of bed... Gonna try to get a short run in tomorrow as well.