down about a pound. but weekly average up exactly half a pound. ate almost 5100 calories yesterday and around 4800 last two days before and around 4400 a day the rest of the week for a weekly average of about 4600 cal a day. I'll take it 💪🏻
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88,8 kg
Perdidos até agora: 54,9 kg .
Ainda faltam: 0 kg .
Dieta cumprida: Razoavelmente Bem.
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4710 kcal
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Líp: 103,05g | Prot: 244,75g | Carbs : 727,19g.
Pequeno Almoço: Maple Grove Farms Organic 100% Pure Maple Syrup, Bob Evans 100% Liquid Egg Whites, Dave's Killer Bread Raisin’ The Roof, Honeycrisp Apples. Café da Manhã: Smucker's Sugar Free Strawberry Preserves, Barney Butter Bare Smooth Almond Butter, Kroger Blueberry Bagel, WinCo Foods Frozen Blueberries, Optimum Nutrition Naturally Flavored Gold Standard 100% Whey - Chocolate, Quaker Old Fashioned Oats. Almoço: Eggo Chocolate Waffle Cereal, Fresh & Easy Chicken Chipotle Sandwich. Antes do Jantar: Heinz Hamburger Dill Chips Pickles. Jantar: Cooked Asparagus (from Fresh), Red Potatoes (Flesh and Skin) , Hannaford Sliced Tri-Tip Beef Sirloin. Snacks/Outros: Dymatize Nutrition Elite Casein - Cinnamon Bun, Kellogg's Pop-Tarts Frosted - Strawberry, Fairlife Fat Free Ultra-Filtered Milk, Food For Life Baking Company Ezekiel 4:9 Cinnamon Raisin Bread, Bananas, Smucker's Sugar Free Strawberry Preserves, Barney Butter Bare Smooth Almond Butter, Blue Bell Light Vanilla Ice Cream, Skinny Cow Low Fat Ice Cream Sandwiches - Vanilla, Quaker Rice Cakes - Caramel Corn, MHP Dark Matter, Jacked Factory Carb Surge, Ghost Amino. mais...
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A Perder 2,5 kg por Semana
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Comentários
Great work Rick!! What does a day of those many calories look like?? 😅
30 out 21 por membro: yogagoddess186
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94g fat
726g carbs
348g protein
61g fiber
3073g sodium
30 out 21 por membro: All_Pain_No_Gainz
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So what foods do you eat in a day to achieve those numbers? Sorry, I’m curious 🧐 😂
30 out 21 por membro: yogagoddess186
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I'm cutting at the time and find it difficult to get the protein I need. I'm still lifting just to maintain the muscle I have. What's your protein sources? Good job on your transformation btw.
30 out 21 por membro: pfduser
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Meal # 1 - 770 cals / 52g P / 113g C / 15g F
Over night oats
80g Oats
16g almond butter
150g Oikos Triple Zero Greek yogurt
100g frozen blueberries
33g whey protein powder
240ml 100% Cranberry juice
Meal # 2 - 696 cal/63g P/87g C/12g F
Fish and egg fried rice
8 oz raw tilapia
2 servings dry instant rice
90g frozen mixed veg
2 medium eggs
Meal # 3 - 673 cals/63g P/62g C/16g F
Chicken, broccoli, quinoa
2 servings quinoa
175g cooked chicken breast
85g broccoli slaw
28g Mozzarella cheese
Meal # 4 - 734 cals/34g P/110g C/17g F
Concoction bowl
45g cream of rice
16g almond butter
32g protein powder
2 poptarts
Intra-workout - 95 cal / 0g P / 22g C / 0g F
1 scoop ghost aminos
1 scoop jacked factory carb surge
Post-Workout - 240 cals / 12g P / 48g C / 0g F
2 scoops dark matter
Meal # 5 - 601 cals/50g P/92g C/5g F
Chicken and sweet potato
6oz raw weight chicken breast
300g sweet potatoe
170g frozen broccoli
21g honey
4g swerve brown sugar
Meal # 6 - 825 cals/65g P/112g C /19g F
Nutbutter and jelly sandwiches w protein shake
4 slices Ezekiel bread
32g almond butter
34g sugar free preserves
1 banana
240ml fairlife fat free milk
1 serving casein protein
30 out 21 por membro: All_Pain_No_Gainz
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For some reason it don't copy and paste right. Lol. But that's just over 4600 cals
30 out 21 por membro: All_Pain_No_Gainz
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Wowzers!! You def have it figured out Rick!! WTG!! 💪🏼👏🏼💪🏼
30 out 21 por membro: yogagoddess186
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30 out 21 por membro: All_Pain_No_Gainz
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Pfduser, I mostly easy tilapia, chicken breast and lean ground turkey. I use protein powder as well but mainly just to flavor my oats lol.
30 out 21 por membro: All_Pain_No_Gainz
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30 out 21 por membro: All_Pain_No_Gainz
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Thanks for your patience answering my questions lol. I’m cutting calories and you’re increasing. I didn’t know how one could fit that amount into their day, now I know. Thanks again!! Interesting 💪🏼😀
30 out 21 por membro: yogagoddess186
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30 out 21 por membro: All_Pain_No_Gainz
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Hi mermee, right now I'm on a 14week program by John Meadows (you can find him on YT) called the gamma bomb. It's a traditional split. Monday legs, Tuesday chest and shoulders, Wednesday back and abs, Thursday off, Friday Legs, Saturday bis,tris,abs,Cavs, Sunday off
30 out 21 por membro: All_Pain_No_Gainz
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Thank you. You as well 💪🏻
30 out 21 por membro: All_Pain_No_Gainz
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Doesn't the protein powder make your oatmeal gummy and thick though? No amount of milk could cure that for me lol.
31 out 21 por membro: chrisw77
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Thanks for sharing your meals and your workout schedule. How long are your sessions?
31 out 21 por membro: JC_suburbangothcatmom
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Chrisw77, no I use whey isolate. I add it after it's cooked. actually makes it a bit runny.
31 out 21 por membro: All_Pain_No_Gainz
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Jcordry. Usually about 1.5hrs- 2hrs at the most.. these last few weeks of the program are really barbaric ..... Monday will be 32sets on legs, Tuesday 28 sets on chest and shoulders, Wednesday 32sets on back ( 😭 ), Friday another 18sets on legs, and Saturday is 48sets on bi's and tri's! So I'll be there for a while 😉
31 out 21 por membro: All_Pain_No_Gainz
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Wow Rick that sounds barbaric indeed!! I'm going to need more structure soon as I'm finally getting to the point where I can actually lift now that I got full body/bodyweight strong (about 3 months in). Keep slaying friend! 💪 🔥🔥🔥
31 out 21 por membro: JC_suburbangothcatmom
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