Approved Log TommyMack TRT and Deca Cycle Log

[Tiger Salman Khan]

Training and Diet today.
6.30am on waking, coffee and a greens drink.
7.30am: 1km swim

10am: 200g pulled pork, 1 cup basmati rice, 1 banana.

12pm training: Chest and Tri's. Bench, Incline Bench, weighted dips, push downs, overhead extensions. 3 working sets each exercise. Reps ranging from 8 to 20.

1pm: 30g wpi shake in water.

2pm: 185g tuna in olive oil, 1 cup basmati rice.

4pm: 45 minute walk

5.30pm 150g pulled pork, 1 cup brown rice and quinoa.

6pm: bowl of Greek yoghurt and wife's homemade apple crumble (can't say no to the wife).

8pm: 6 rice cakes with avocado and cheddar cheese


Supplementing with vitamin c, fish oil, glutamine, zinc, vitamin b6, calcium and vitamin d.

@TommyMack Good updates...try adding yoga to your morning routine....even 15 mins would be good to start with......

 

[ballin2504]

Great updates man. You’re doing well

 

[TommyMack]

@TommyMack Good updates...try adding yoga to your morning routine....even 15 mins would be good to start with......

Absolutely! Thanks for the reminder. I need to be doing more yoga/stretching, it's so beneficial as we age.

 

[the_alcatraz]

Absolutely! Thanks for the reminder. I need to be doing more yoga/stretching, it's so beneficial as we age.

@TommyMack yup do yoga i do it and im huge now lol

you going to share some diet training updates?

 

[25homes]

Great job

 

[TommyMack]

Things were busy last night with the kids so didn't get a chance to post yesterday's training and diet so here it is:

Tuesday 18th
5.30am wake- 1 hour walk, 20 minutes stretching.

7am- black coffee and a greens drink

8am- 1km swim

10am- 185g tuna in olive oil, 1 cup brown rice, one banana.

12pm- gym. Back and bi's. Pull ups, bent over barbell rows, tbar rows, lat pull down, barbell curls, cable preacher curls, hammer curls. All exercises consist of 3 working sets, not including any warm up or drop sets, ranging from 10- 20 reps depending on exercise.

2pm- egg roll (essentially just mince meat, approx 200g), cup basmatti rice, wpi shake.

5pm 300g eye fillet steak, 100g sweet potato

7.30pm spaghetti bolognaise (leftovers from what was made for the kids dinner)

8pm bowl Greek yoghurt, handful of almonds and walnuts

 

[MUSTANG_18]

Things were busy last night with the kids so didn't get a chance to post yesterday's training and diet so here it is:

Tuesday 18th
5.30am wake- 1 hour walk, 20 minutes stretching.

7am- black coffee and a greens drink

8am- 1km swim

10am- 185g tuna in olive oil, 1 cup brown rice, one banana.

12pm- gym. Back and bi's. Pull ups, bent over barbell rows, tbar rows, lat pull down, barbell curls, cable preacher curls, hammer curls. All exercises consist of 3 working sets, not including any warm up or drop sets, ranging from 10- 20 reps depending on exercise.

2pm- egg roll (essentially just mince meat, approx 200g), cup basmatti rice, wpi shake.

5pm 300g eye fillet steak, 100g sweet potato

7.30pm spaghetti bolognaise (leftovers from what was made for the kids dinner)

8pm bowl Greek yoghurt, handful of almonds and walnuts

@TommyMack good day for sure but you gotta get your fiber up a lot bro

 

[TommyMack]

@TommyMack good day for sure but you gotta get your fiber up a lot bro

Been thinking about this recently actually. I feel like I don't eat enough food as it is, so if I were to up the fibre I might struggle even further to eat. But you're right, do you supplement with it or just rely on diet intake?

 

[stevesmi]

you're getting in enough food but add in more fruits and vegetables

 

[MUSTANG_18]

Been thinking about this recently actually. I feel like I don't eat enough food as it is, so if I were to up the fibre I might struggle even further to eat. But you're right, do you supplement with it or just rely on diet intake?

@TommyMack i would get psyllium husk and drink daily bro