mickc1965 training log

Tuesday 09 May 2017

6:10pm

Flat Bench - target is 5 x 4 reps

86.25kgs x 4, 4, 4, 4, 4

Close Grip Bench - target is 5 x 4 reps

71.25kgs x 4, 4, 4, 4, 4
 
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Tuesday 09 May 2017

MyFitnessPal - 2,760 kcals

Carbs - 244
Protein - 267
Fat - 79

Fitbit - 5,272 steps
 
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Wednesday 10 May 2017

Body weight @ 169.2lbs / 76.748kgs

5:45am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 8 (Sympathetic) with a score of 54, average heart rate was 60

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Pendlay Rows - target is 3 x 4 reps

98.75kgs x 4, 4, 4

WG Pullups - target is 3 x 4 reps

93.75kgs x 4, 4, 4

Shrugs - target is 100 reps in 3 sets

100kgs x 34, 33, 33

EZ Curls - target is 5 x 4 reps

33kgs x 4, 4, 4, 4, 4
 
Wednesday 10 May 2017

6:00pm

Rear Squats - target is 4 x 6 reps

92.5kgs x 6, 6, 6, 6

Deadlift - target is 1 x 6 reps

152.5kgs x 6

SLDL - target is 3 x 6 reps

85kgs x 6, 6, 6
 
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Wednesday 10 May 2017

MyFitnessPal - 2,723 kcals

Carbs - 231
Protein - 267
Fat - 81

Fitbit - 5,150 steps
 
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Thursday 11 May 2017

Body weight @ 169.4lbs / 76.838kgs

5:30am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Parasympathetic) with a score of 55, average heart rate was 58

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

OH Press - target is 5 x 5 reps

62.5kgs x 5, 5, 5, 5, 5

Standing Calf Raise - target is 100 reps in 3 sets

120kgs x 34, 33, 33
 
Thursday 11 May 2017

Average Weight - 169.5lbs / 76.884kgs - down 0.8lbs / 0.363kg

Average Weight is calculated over the last 7 days (todays weight is 169.4 and range across the week was 168.4 - 170.2)

Average nett (after cardio) daily calorie intake - 2,640 = last weeks body weight x15.5 / Gross (before cardio) - 2698 ( x15.84)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 8,090 steps over

Average daily macros

carbs @ 34.28% (231g)
protein @ 39.15% (264g)
fats @ 26.57% (80g)
alcohol @ 0%
 
mickc1965 said:
Thursday 11 May 2017

Average Weight - 169.5lbs / 76.884kgs - down 0.8lbs / 0.363kg

Average Weight is calculated over the last 7 days (todays weight is 169.4 and range across the week was 168.4 - 170.2)

Average nett (after cardio) daily calorie intake - 2,640 = last weeks body weight x15.5 / Gross (before cardio) - 2698 ( x15.84)

Cardio - for consistency anything over 35,000 steps in a week will be logged as cardio, for every 1000 steps over that figure 50 kcals will be deducted as cardio, should I do any running or cycling this will be logged separately - this week was 8,090 steps over

Average daily macros

carbs @ 34.28% (231g)
protein @ 39.15% (264g)
fats @ 26.57% (80g)
alcohol @ 0%
Click to expand...

Was not anticipating weight loss of 0.8lbs on 2600+ kcals, daily target was 2725 kcals but finding it more difficult to eat sufficient calories on 16:8 IF so will try to up daily target to ~2900 kcals (body weight x17) and see how that goes this week, will increase the fat content by adding in vinaigrette to leaves etc, coconu oil to scrambled eggs and will probably up the carbs too as protein is already high.
 
Man and I feel like I barely eat and have trouble staying under 2800 a day, too many nuts i think, (hooked on pistatios!) Those are an easy way to get some calories!
I'm trying to find a way to not be hungry and eat less lol
 
I hate nuts, will have no problem getting the calories in once I am used to not eating until midday as IF is a recent thing for me (since 20 April) just need to add some calories to each of the 5 meals I eat from then on!
 
Not really as supposed to be on a slow bulk but was reading about the benefits of fasting and thought I would give 16:8 a go, will see how it goes but the initial AM hunger has dissipated but I am ready for food come midday. I am trying to cure myself of binging on chocolate etc by getting in the same amount of calories but in the 7-8 hour window and this hopefully will help when family events etc occur as this is when I end up binging.
 
Ah ok, I've read good benefits on IF for many too. I usually go about 10-12 between last to first meal, but I do it for my battle of the belly bulge.
 
I was 12 hours before as generally do not eat after 8 anyway due to the battle of the bulge so just extending the fast by 4ish hours so not too drastic
 
Thursday 11 May 2017

6:00pm

Flat Bench - target is 5 x 5 reps

86.25kgs x 5, 5, 5, 5, 5

Close Grip Bench - target is 5 x 5 reps

71.25kgs x 5, 5, 5, 5, 5
 
Last edited:
Thursday 11 May 2017

MyFitnessPal - 2,820 kcals

Carbs - 244
Protein - 276
Fat - 82

Fitbit - 6,568 steps
 
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Friday 12 May 2017

Body weight @ 170.2lbs / 77.201kgs

5:10am - HRV Elite info (based on 2.5 minute test) - Morning Readiness level was 9 (Sympathetic) with a score of 55, average heart rate was 58

"Compared to your recent baseline, you should be able to train harder and handle more stress today"

Pendlay Rows - target is 3 x 5 reps

98.75kgs x 5, 5, 5

WG Pullups - target is 3 x 5 reps

93.75kgs x 5, 5, 5

Shrugs - target is 100 reps in 3 sets

100kgs x 34, 33, 33

EZ Curls - target is 5 x 5 reps

33kgs x 5, 5, 5, 5, 5
 
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