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Last nights workout:

Took it a little easy last night, should feels a little sloppy lately...

Warmed up with machine flys 3 sets

Hammer strength overhead press 3 sets 70/90/115 on each side

Dumbell inclines 3 sets 80/90/100

Smith bench 3 sets 175/225/275

Lateral raises 3 sets 25/30/35

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Last nights workout:

Took it a little easy last night, should feels a little sloppy lately...

Warmed up with machine flys 3 sets

Hammer strength overhead press 3 sets 70/90/115 on each side

Dumbell inclines 3 sets 80/90/100

Smith bench 3 sets 175/225/275

Lateral raises 3 sets 25/30/35

I miss having a real gym and being able to use the different machines/stations. I need to at least get a cable crossover in my basement...coming soon hopefully...

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Do you practice your "lag" while you are doing it?

You never wanna develop a flip in your sledgehammer swing...

hahahaha

I actually was looking for a 16 pounder....glad I got a 10...

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Back and triceps today with a little HIIT cardio on the stationary bike.

- Pull-ups Super Set with Tricep Push down

- Bent over row Super set with french press

- One arm lat pull down super set with tricep dips

- Shurgs but with the barbell on the back not in front (don't know how those are called) super set with tricep kick-backs.

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- Shurgs but with the barbell on the back not in front (don't know how those are called) super set with tricep kick-backs.

Reverse shrugs is typically what I hear them called.

Here's the chart of my progress since I started tracking in mid-October. (Was actually about 180, but didn't start logging right away)

Gives me a good idea of what my TDEE is when I go to bulk or maintain. I've been on an average deficit of about 650 calories a day according to this, based on the "3,500" to a lb rule. Means I can maintain at around 2350 calories...sounds delicious. (IIFYM calculator calculates 2304...so not bad!)

Best fit line shows me missing my goal of

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IIFYM rules!

It sure does! I actually recalculated...I have it at 2421 as my actual TDEE, and IIFYM has it as 2451. Accidentally had my calories wrong, and had the IIFYM calculator set to 3 days of exercise instead of 5. :dance:

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Reverse shrugs is typically what I hear them called.

Here's the chart of my progress since I started tracking in mid-October. (Was actually about 180, but didn't start logging right away)

Gives me a good idea of what my TDEE is when I go to bulk or maintain. I've been on an average deficit of about 650 calories a day according to this, based on the "3,500" to a lb rule. Means I can maintain at around 2350 calories...sounds delicious. (IIFYM calculator calculates 2304...so not bad!)

Best fit line shows me missing my goal of <160 lbs by new year's ...but it's gonna be close...

Whoa, how did you create the graph.

I went to the IIFYM website and used their macro calculator and it spat out these results for what I calculated was around 26% body fat (but I might have more, not sure).

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 229.7 189 66.1 54 - 68 2270


My current goals (which I never meet the protein one) is:

Your Daily Goal 1,925 120 75 193 2,300 68
Calories Carbs Fat Protein Sodium Sugar

The carb number seems completely off.

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IIFYM always gives you a huge carb #.

I made the graph on Open Office (Excel type program).

Just plugged my weight in every time I weighed in, and graphed it with the date.

You can see your chart on MFP too if you go to "reports".

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Gives me a good idea of what my TDEE is when I go to bulk or maintain. I've been on an average deficit of about 650 calories a day according to this, based on the "3,500" to a lb rule. Means I can maintain at around 2350 calories...sounds delicious. (IIFYM calculator calculates 2304...so not bad!)

Best fit line shows me missing my goal of

Nice progress. The bulk is coming ;-)

The carb number seems completely off.

Which one, the 230? IIFYM tends to go higher with the carbs but it still "fits". Just depends on how you want to allocate your fats/carbs.

Here's another calculator used by the IIFYM group

http://macrofit.com/macro-calculator/

You can choose how you want to split it.

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IIFYM always gives you a huge carb #.

I made the graph on Open Office (Excel type program).

Just plugged my weight in every time I weighed in, and graphed it with the date.

You can see your chart on MFP too if you go to "reports".

Nice progress. The bulk is coming

Which one, the 230? IIFYM tends to go higher with the carbs but it still "fits". Just depends on how you want to allocate your fats/carbs.

Here's another calculator used by the IIFYM group

http://macrofit.com/macro-calculator/

You can choose how you want to split it.

Yeah, I meant the carb number was significantly higher than the number from MFP whereas for fat/protein, they were similar.

It really is hard getting protein, though.

I had egg whites and a cup of orange juice for breakfast and a can of tuna and some leftover tortellini in alfredo sauce for lunch and I'm only at 48g total for the day and my goal is 193g. :-(

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It sure does! I actually recalculated...I have it at 2421 as my actual TDEE, and IIFYM has it as 2451. Accidentally had my calories wrong, and had the IIFYM calculator set to 3 days of exercise instead of 5. :dance:

Nice! [quote name="RFKFREAK" url="/t/54241/your-workout-today/1320#post_1087690"] Whoa, how did you create the graph. I went to the IIFYM website and used their macro calculator and it spat out these results for what I calculated was around 26% body fat (but I might have more, not sure).

CARBS PROTEIN FAT FIBER CALORIES
GRAMS per day 229.7 189 66.1 54 - 68 2270
My current goals (which I never meet the protein one) is:
Your Daily Goal 1,925 120 75 193 2,300 68
Calories Carbs Fat Protein Sodium Sugar
The carb number seems completely off. [/quote] How much do you weight? I don't trust MyFitnessPal for the calculations it gives.

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Yeah, I meant the carb number was significantly higher than the number from MFP whereas for fat/protein, they were similar.

Well, they recommend 300 more calories, and a little less fat. Which all adds up to more carbs.

Here's what I ate yesterday for my protein:

Breakfast: 46 g egg whites

Lunch:

1/3 lb turkey patty on whole wheat w/ muenster and stadium mustard

Sharp Cheddar Jack Cheese Stick

Dinner:

7 oz. Chicken Breasts

Sharp Cheddar Jack Cheese Stick

455 g broccoli

Shake:

1 cup 1% milk

1 scoop Rocky Road Whey

Shake #2:

1/2 scoop Rocky Road Whey w/ Water

Snack/Other:

3.5 cups Skinny Pop Ultra Lite White Cheddar Popcorn

2 gummy vitamins

That equaled exactly 1,600 calories, 98 g carbs, 45 g fat, 190 g protein.

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Well, they recommend 300 more calories, and a little less fat. Which all adds up to more carbs.

Here's what I ate yesterday for my protein:

Breakfast: 46 g egg whites

Lunch:

1/3 lb turkey patty on whole wheat w/ muenster and stadium mustard

Sharp Cheddar Jack Cheese Stick

Dinner:

7 oz. Chicken Breasts

Sharp Cheddar Jack Cheese Stick

455 g broccoli

Shake:

1 cup 1% milk

1 scoop Rocky Road Whey

Shake #2:

1/2 scoop Rocky Road Whey w/ Water

Snack/Other:

3.5 cups Skinny Pop Ultra Lite White Cheddar Popcorn

2 gummy vitamins

That equaled exactly 1,600 calories, 98 g carbs, 45 g fat, 190 g protein.

Yeah, I didn't bring my workout shake down here but was thinking of buying something to make shakes as an in between meal.

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Yeah, I didn't bring my workout shake down here but was thinking of buying something to make shakes as an in between meal.

I normally blend some Peanut Butter, frozen banana, and milk with a half scoop or protein. Delicious.

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It really is hard getting protein, though.

I had egg whites and a cup of orange juice for breakfast and a can of tuna and some leftover tortellini in alfredo sauce for lunch and I'm only at 48g total for the day and my goal is 193g.

Just to add to @Slice of Life 's example.

Was just at the store and got this for lunch. I add on a 1/2 cup of Bush's honey baked beans. (Yes I did have to include the dog ;-) ).

So I ate 48 grams of protein, 240 calories (just the turkey).

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