First week of training is over serious doms all over legs are the worst very painful walking doing hot cold therapy Ice pack hot water bottle try to speed up healing
got fasted cardio in 1 hour 30 minutes it was brutal lol.
first week back just remembering the movements nothing impressive but my training is now more slowed contraction squeezing over just overall be as strong as humanly possible I will still shift some nice weight and video it but it’s not my complete goal due risk of injury and bodybuilding is number 1
Food will be increased this week and each week go by how recovery is going before I decide if I need more I don’t Believe in if it fits your macros approach I like quality micro macro dense food and quality protein sources only minimal sauces as they carry sugars. I add little tandoori seasoning pink salt iodine pottasuim salt with black pepper and apple cider vinegar only on all meals
Apple cider vinegar for blood sugar control digestion
spicy seasoning raise metabolism and flavour
salts for electrolytes thyroid
supps
fibre supplement
Vitamin mineral
Vitamin b12
Vitamin d3
magnesium
Chromium
ala
fish oil
rest day food intake.
Meal (1)
700g uncooked weighed chicken
500g potatoe
Meal (2)
500g eggwhites
35g low fat cheese
Meal (3)
380g chicken
250g rice
Meal (4) meal change
2 skyr 660g
180g gluten free pasta
35g low fat cheese
Meal (5) pre bed
300g chicken
250g rice
3g fish oil
My new macro split tomorrow for the week will be
4050 calories
600g protein
300g carbs
25g fats
Reply With Quote