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| FIRSTBORN OUT OF HELL! |
Accountability. I ask of it from you often. From me you will get the same. I had an idea a few weeks ago about creating a super strict food log for one week. I kept track of exactly what I ate and when I ate it. It was enjoyable writing my meals, snacks, and drinks along with the exact time. The purpose of this experiment, if you will, was to have undeniable proof of any flaws in my eating habits. It showed me what parts of my nutrition needed to be addressed or tweaked. I will not deny that although I eat responsible and fairly strict, I do not consume nearly enough calories as I want or should.
The #1 reason for the lack of caloric intake is side effects of my prescription medications I take daily. They put my appetite on mute. Sometimes it physically pains me to eat. My mouth just wont produce saliva and eating becomes a battle. I wind up shoving food into my mouth and chase it with water just to get it down. I also rely heavily on liquids for sustenance like different types of protein shakes, almond milk (for calories), green vegetable shakes, and greek yogurt.
Even with my appetite struggles I still manage to get enough of the nutrients I need to build stronger muscles. I have been working on ways to bypass my appetite woes since I recorded this 5-day food log and so far its working. I have gained roughly 6lbs. over the last two months. I am currently sitting at 6'2 and 213lbs. My short term goal is hitting 215. My long term goal is by end of year to be comfortably at 220.
Before I go any further go ahead and read through my food log. This is more or less a typical week in my life. I was in between semesters of school for this week so the open ended days and nights made it a little tougher to maintain a strict food rhythm. I find that I eat better and on time when the semesters are in session.
TUESDAY
0940: Protein shake and 1 cup of coffee
WORKOUT - CHEST
1200: 4 egg white and chicken breast wrapped in whole wheat tortilla
1355: 1 bacon cheese burger from Burger King (mustard only, no bottom bun)
1400: handful of natural almonds
1600: 2 oat, peanut butter, and chocolate protein muffins (home made. low sugar, whole wheat)
1720: 1 cup 2% cottage cheese
1800: iced coffee with 20oz of un-sweetend vanilla almond milk
1915: 1 lean turkey breast patty, 1/2 bag of spinach (tossed in olive oil, salt, and lemon), grilled zucchini and eggplant slices
2100: half bag of kettle corn and 2 glasses of red wine
2330: 1 cup cottage cheese
0020: 2 large spoonfuls of peanut butter and chocolate protein shake with skim milk.
0940: Protein shake and 1 cup of coffee
WORKOUT - CHEST
1200: 4 egg white and chicken breast wrapped in whole wheat tortilla
1355: 1 bacon cheese burger from Burger King (mustard only, no bottom bun)
1400: handful of natural almonds
1600: 2 oat, peanut butter, and chocolate protein muffins (home made. low sugar, whole wheat)
1720: 1 cup 2% cottage cheese
1800: iced coffee with 20oz of un-sweetend vanilla almond milk
1915: 1 lean turkey breast patty, 1/2 bag of spinach (tossed in olive oil, salt, and lemon), grilled zucchini and eggplant slices
2100: half bag of kettle corn and 2 glasses of red wine
2330: 1 cup cottage cheese
0020: 2 large spoonfuls of peanut butter and chocolate protein shake with skim milk.
WEDNESDAY:
0700: 3 fried eggs (1 whole egg/2 egg whites) in whole wheat tortilla w/ little cheese, 1 cup plain greek yogurt, 1 cup of black coffee
WORKOUT - LEGS
1030: 1 and a half homemade protein muffins.
1120 - 1 can of tuna (seasoned with dill, lemon, and mustard), 1 cup of cottage cheese, 1 large handful of almonds
1400: XL glass of milk
1440: 1 protein muffin, handful of almonds, blue corn chips and all natural black bean dip
1605: protein shake w/ van. almond milk, 2 large scoops of natural peanut butter
1800: 2 salmon fillets, cabbage, mushrooms, 1/2 of a toasted everything bagel
0000: Lifters Gruel (1 scoop choc protein, peanut butter, 1 cup cottage cheese, splash of honey and Hershey's lite syrup. frozen.
THURSDAY:
0800: 3 fried eggs in whole wheat tortilla w/ light cheese, 1 toasted everything bagel with canola oil butter, 20oz. un sweet vanilla almond milk
1030: protein shake w/ skim milk
WORKOUT - DEAD LIFTS, ABS, LIGHT LEGS (during workout 1 banana, handful of almonds, 1 and a half homemade protein muffins
1430: protein shake
1515: 1 can of tuna (seasoned dill, lemon, mustard), 1 whole wheat tortilla, 20 oz. unsweet vanilla almond milk, 1 cup plain greek yogurt, 1/2 can of pineapple
1900: turkey burger (no bun), 2 slices of polenta, sauteed peppers and mushrooms, handful of black beans, 1/2 everything bagel toasted.
2240: Lifters Gruel (same as above)
FRIDAY:
0515: 20 oz skim milk, 2 fired eggs, 2 cups of coffee
0700 - Subway 6" sandwich double turkey w/ olive oil, lettuce, tomato, and lite mayo.
0915: protein shake w/ almond milk
1050: 1 cup plain greek yogurt
(3 hour nap)
1400: large bowl of Kashi cereal with skim milk
1540: 2 can tuna (seasoned same), 1 whole wheat tortilla, 1 homemade protein muffin, handful of almonds
1800: 16oz hi-speed green juice filled with all green veggies (no sugar, no juices, all natural), half a chicken breast, several scoops of peanut butter.
WORKOUT - WEIGHTED SPRINTS, ARMS, ABS (during lift: Gatorade, almonds, protein shake)
2050: 20 oz. unsweet van. almond milk
2110: 4 scrambled eggs w/ 1/2 chicken breast, 1 half of avocado
2330: Lifters Gruel (same as above)
So as I said. Is not perfect, but since I did this I improved little eating habits throughout the day. I am a better, stronger, and smarter weightlifter for doing this.
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| Got the coven going up on a Tuesday. |
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| no caption needed for The Kliq. |
So last week Rockwell Barbell (@RockwellBarbell on IG) made the jump into an official gym space. We now have almost triple the room we had at our previous dungeon. Ill post more about the new gym in another post but for now this new space gives us the room to do my all time favorite workout.
SLED PUSHES! I cannot get enough of these. Im doing them twice a week on top of all my other training to make up for lost time. This exercise is great for real world strength. Its a bastard mixture of intensity, cardio, endurance, and strength. It makes you wanna puke and does a lot of work in just a little bit of time. I recommend these for people who love to squat but their lower body tells them that its not a good idea to squat three times a week. I have a lingering knee issue that keeps my squatting sporadic. To combat this, I do other lower body exercises like hack squats and sled work.
When Im fucking with the sled I like to do pyramids with one direction slow and then on the turn around I sprint as hard as I can. I start light on the weight at first and go up by 10-25lbs. I usually work up to 265 for my last set right now. I want to monitor my progress and eventually watch myself pushing heavy and hard weight. I highly recommend adding these into your leg days. Mix things up a bit and have some fun. There is nothing to it but pushing the weight with your legs. Its pretty hard to do it wrong.
When pushing that sled remember "The Wheel Of Pain" from Conan.
One last thing before I sign off....
Merchandise has finally been designed. I commissioned my good friend from Germany known as HELL IS REAL and he delivered some seriously punishing images. Cant wait to unleash it upon all of you. Do me a favor and check out his Facebook page on the link posted on the side bar. I am working out the last of the logistics before I send off the first run. First up is a limited run of Black Metal Fitness Ranger Panties and stickers.The first run of BMF ranger panties is limited to only 50. Each pair comes with 2 BMF stickers and a handwritten pact and prayer card you must sign before the silkies adorn your flesh. Pre-orders will be up by this weekend on my merch store. I will unleash the link once I receive the first sample. The items will ship at the end of the month. Just in time for the start of October. The klvtest month on the calendar.
STAY GRIM, HIT THE GYM!
SLED PUSHES! I cannot get enough of these. Im doing them twice a week on top of all my other training to make up for lost time. This exercise is great for real world strength. Its a bastard mixture of intensity, cardio, endurance, and strength. It makes you wanna puke and does a lot of work in just a little bit of time. I recommend these for people who love to squat but their lower body tells them that its not a good idea to squat three times a week. I have a lingering knee issue that keeps my squatting sporadic. To combat this, I do other lower body exercises like hack squats and sled work.
When Im fucking with the sled I like to do pyramids with one direction slow and then on the turn around I sprint as hard as I can. I start light on the weight at first and go up by 10-25lbs. I usually work up to 265 for my last set right now. I want to monitor my progress and eventually watch myself pushing heavy and hard weight. I highly recommend adding these into your leg days. Mix things up a bit and have some fun. There is nothing to it but pushing the weight with your legs. Its pretty hard to do it wrong.
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| Eyes on the prize. What I channel when pushing that sled. Give me the legs of the Gods! |
When pushing that sled remember "The Wheel Of Pain" from Conan.
One last thing before I sign off....
Merchandise has finally been designed. I commissioned my good friend from Germany known as HELL IS REAL and he delivered some seriously punishing images. Cant wait to unleash it upon all of you. Do me a favor and check out his Facebook page on the link posted on the side bar. I am working out the last of the logistics before I send off the first run. First up is a limited run of Black Metal Fitness Ranger Panties and stickers.The first run of BMF ranger panties is limited to only 50. Each pair comes with 2 BMF stickers and a handwritten pact and prayer card you must sign before the silkies adorn your flesh. Pre-orders will be up by this weekend on my merch store. I will unleash the link once I receive the first sample. The items will ship at the end of the month. Just in time for the start of October. The klvtest month on the calendar.
STAY GRIM, HIT THE GYM!
