Ate like shit today. My fat content is way too high.. Trying to dial that in. I can go without too many carbs, but I find fat in everything. Especially trying to get my protein from just food.
time to invest in some protein to meet my daily goals.
MESO-Rx
Anabolic Steroids
Gettin it in.. NovaFlex Training Log
- Thread starter NovaFlex
- Start date
Ate like shit today. My fat content is way too high.. Trying to dial that in. I can go without too many carbs, but I find fat in everything. Especially trying to get my protein from just food.
time to invest in some protein to meet my daily goals.
RodgerThat
New Member
Chicken and fish don't have fat I would go with those before protein powders and work on cleaning up the diet and having better nutrition knowledge as I find powders are the bro bandaid to a insufficient diet
yeah man, i know chicken and fish is lean. I just didn't expect SO much fat from red meat / pork. i def need to clean it up. but I've been living on chicken and honestly, this week was my first in a while of not eating chicken nearly every meal. just need to figure out how to add some variation.. that's why i was figuring powder.
RodgerThat
New Member
Talapia is cheap and easy to make real quick super lean great protein source. Ya red meats do have a fair bit of fats that's why I would say red meat for one meal then chicken/fish/eggs for the others with powders only being used when in a rush on the odd occasion or to finish off your macros at the end of the night if you have missing protien
Day 4 today. Getting the movements down well.
Incline BB bench - 3x5 @ 185
Pull up - 3x5
RDL - 3x5 @ 155
Leg curls - 3x10 @ 135
Seated row - 3x6 @ 235
DB lat raises - 3x25 @ 25
Shrugs - 3x15 @ 80lb DBs
decent workout today. Ate really well too.. now just to keep that up. another day down. nothing special.
Incline BB bench - 3x5 @ 185
Pull up - 3x5
RDL - 3x5 @ 155
Leg curls - 3x10 @ 135
Seated row - 3x6 @ 235
DB lat raises - 3x25 @ 25
Shrugs - 3x15 @ 80lb DBs
decent workout today. Ate really well too.. now just to keep that up. another day down. nothing special.
TANGO.ECHO.KILO
Member
Just catching up but I want to extend a wholehearted "good work & good luck" to you Nova. Looks like you are set up for success man just keep doing the little things 
Thanks a lot, TEK. I'm just grinding along bro.Just catching up but I want to extend a wholehearted "good work & good luck" to you Nova. Looks like you are set up for success man just keep doing the little things
Fell asleep before posting yesterday.. Washer decided it wanted to shit the bed, so a week's worth of xlothes had to be brought to the laundromat. Fun.anyhow, pretty fucking pumped about how things went in the gym, and I'm learning a lot about my nutritional habits. More on that after.
Workout:
Front squats @ (what I believe to be) 75% - 2x10 155... This was difficult. Not because of the movement, but the bar placement is still killing me. My front delts feel obliterated, I'm doing something wrong... so I tried the other method of holding and ended up with my wrists on fire at the end of 1 set. Gonna keep pushing foward, but I feel I could push more weight if placement wasnt such an issue.
The last set I had to do back squats, I couldn't hold the bar on the front. ended up with 3x10 @ 315..!! did 5, paused at the top, did 5 more. That's my shit right there.
Dips 3x10 @ 40 assist
chin up 3x10 @ 60 assist
Leg ext 3x10 @ 190! and it felt relatively easy...
tricep pd - 3x15 @ 80
preacher curl machine 3x10 @ 100
reverse flies - 3x15 @ 30
I was really happy with my numbers today. everything fell into place nicely. Still doing 15 min cardio after every workout, might bump it to 30 next wk, and gradually increase it again.
I'm noticing changes in my nutrition and how I thought I ate. When I eat healthy and more meat, its actually kinda difficult (for me) to get over 2500 cals. i feel full much faster. That said, here's yesterday's:
meant 1x10 @ 315 for squat. lol
TANGO.ECHO.KILO
Member
you may want to edit that out and repost without packaging, bar codes, etc...
IDK I'm kinda a weirdo when it comes to security
good call.
and question.. is it common practice for ugl's to make capsules instead of pills, and cut them with what seems to be fun dip sugar? Just curious.
weighted chinup
Member
It's common to use things such as protein powder as filler yes. Reason being is that the actual amount of powder that is hormone is very tiny compared to the size of the cap, so filler is used to fill the whole capsule to keep it from getting bent or damaged I believe. I could be off on that last one, but using filler like that is not uncommon.
Capsules are an easier format than pressed tabs for UGLs to pursue for a number of reasons, so it's probably more common.
TANGO.ECHO.KILO
Member
very common...most UGLs don't have the resources to press pills. They "hopefully" weigh the powder, cut it with something like whey protein, and cap it.
thanks @TANGO.ECHO.KILO @weighted chinup ... only ever bought test / clen, so wasn't sure about the practices.
TANGO.ECHO.KILO
Member
rack position will take awhile but try to work on flexibility every day. Lot's of guys aren't accustomed to spending 20+mins warming up and then again cooling down but I think it's necessary. Weighted chinup posted some exercises to help increase flexibility I thought, but the two I use most often are grasping a 2.5-5lb weight plate and keepin my back upright and the arms bent 90 degrees rotating from fingers pointed down to the sky. Essentially from "hang clean" to "catch"...(shitty explanation Im sorry). Then resistance bands....I cant go a day without bands, they get that deep stretch in my shoulders.
I will try to post some vid/pic references if that doesnt make sense hopefully someone else will chime in as I gotta run out.
I will try to post some vid/pic references if that doesnt make sense hopefully someone else will chime in as I gotta run out.
thanks TEK. yeah WC posted some good movements. I know it's just cuz I'm not used to it... I'll become accustomed to it soon. I mean, when i first started squatting, 150lbs killed my shoulders lol
Are you having problems with bar placement on front squats?? If it is it just takes time to get used to the load on your shoulders.
If you're having problems or pain in your shoulders getting into position for back squats this video has helped me a lot and its only been a few days.
Thanks again @weighted chinup
If you're having problems or pain in your shoulders getting into position for back squats this video has helped me a lot and its only been a few days.
Thanks again @weighted chinup
yeah, its just front squat bar placement. I'm pretty sure its just my body has to get used to them
I applaud you for trying to change your life around and get into shape. Hope you are successful in your endeavors.
If I may suggest 1 or 2 things. I think you should add one hour of cardio at least 5 days a week early mornings. I also think you'd get better & quicker results with a bodyweight program. I know guys here will frown on that...lol....maybe look into p90x.
I can attest, that if you go all out, you'll see better & quicker results than what your going ahead with. I'm by no means talking negative about your program, just giving you another way to achieve your goal.
You should consider meal prepping also.
I make 4-5 meals a day. Usually salad with 3-5 oz of meat, 2 servings of fruit and 1 gallon of water or no calorie/ sugar free drink...
Don't piss away this opportunity, get your diet and training figured out today.
Respectfully
If I may suggest 1 or 2 things. I think you should add one hour of cardio at least 5 days a week early mornings. I also think you'd get better & quicker results with a bodyweight program. I know guys here will frown on that...lol....maybe look into p90x.
I can attest, that if you go all out, you'll see better & quicker results than what your going ahead with. I'm by no means talking negative about your program, just giving you another way to achieve your goal.
You should consider meal prepping also.
I make 4-5 meals a day. Usually salad with 3-5 oz of meat, 2 servings of fruit and 1 gallon of water or no calorie/ sugar free drink...
Don't piss away this opportunity, get your diet and training figured out today.
Respectfully
Hey man, thanks for checking this out and chiming in. I always find it helpful to hear a variety of opinions. I agree with you with cardio. I'm upping it each week. Trying to find a balance between cal intake and cardio. just need that sweet spot lol
As for p90x, it's a good program. i have the dvds from when it first came out. lost 30lbs doing it, probably 6 or 7 years ago. it doesn't fit my overall Goals at the moment though. I'm planning to attend power lifting meets in the future... so although i want to lose fat, i want to keep gaining strength.
and yeah, meal prep has been notoriously difficult given my schedule. its certainly an area i need to work on.
As for p90x, it's a good program. i have the dvds from when it first came out. lost 30lbs doing it, probably 6 or 7 years ago. it doesn't fit my overall Goals at the moment though. I'm planning to attend power lifting meets in the future... so although i want to lose fat, i want to keep gaining strength.
and yeah, meal prep has been notoriously difficult given my schedule. its certainly an area i need to work on.
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