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Alright, so some of you expressed interest in seeing my comeback logged, and honstly, it's gonna help me when I want to cheat to be held accountable. I have fallen far from where I was last year, but I'm coming back strong. Other than weak leg lifts because of the broken heal and ankle damage, I'm back to 100% capability. Now comes the work.
In the interest of full discloser, I have decided it is best to give the story of my "accident". After this I really don't want to talk about it anymore.
About one year ago I was accosted and attempted to be robbed by a group of thugs. I'm talking about 5 or more guys. Stupidly, I didn't go for it. I was much bigger and did amateur fighting, so I was gonna fight them off I though. Long story short, I was stabbed 9 times in the abdomin, arm, which badly lacerated my left triceps, the neck and once in the face. I also had my heal broken. I very nearly died, but by the grace of god.
Took the time off, am cleared medically and have slowly been easing back into things. At this point I've been killing it in the gym lately. Made big progress.
I'm currently on a trt dose of test cyp, and occasionally will hit some test base pre workout. That's it.
Here's my current diet plan, which I follow religiously. With the exception of a cheat meal once a week, and that just means the healthy option on the menu when I go out with family.
Meal 1:
2 whole eggs 3 egg whites
2/3 cup dry oatmeal
6oz 2% milk
Totals - p 34g f 17 c 46 cals 490
Meal 2:
3/4 cup cottage cheese
P 15 f 4 c 10 cals 135
Meal 3: (pre workout meal)
6oz chix breast p 40 f 0 c 0 cals 144
75 grams broccoli florets
P 1 f 0 c 4 cals 20
1 banana
P 2 f 0 c 40 cals 89
Totals - p 43 f 4.5 c 44 cals 253
Meal 4 (post workout)
Shake with:
1 scoop whey
P 30 f2 c 9 cals 170
100 grams liquid egg whites
P 10 f 0 c 0 cals 52
6oz unsweetened almond milk
P 1 f 2 c o cals 25
1/2 cup nonfat, nonflavored Greek yogurt
P 11 f 0 c 5 cals 312
Meal 5:
8oz broiled salmon
P 42 f 7 c 0 cals 240
1 cup California mix vegetables
P 0 f 0 c 4 cals 25
Medium sweet potato
P 8 f 0 c 80 cals 360
Meal totals: p 50 f 7 c 84 cals 625
Meal 6:
50 grams mixed nuts
P 10 f 25 c 11 cals 300
Meal 7:
Shake with 1 scoop casino
P 20 f 0 c 9 cals 120
Everything else the same as other shake.
Meal totals: p 42 f 2 c 14 cals 262
With a BMR of 3,100 my total macros come in as follows:
Protein 246
Fat 63.5
Carbs 223
Calories 2,377
I should mention the one thing not calculated is the slice of white bread or an airhead candy with my post workout shake for a few fast carbs.
This diet will be changing throughout the log and I will manipulate carbohydrate intake. I'll post up changes as they come.
I'll post my current routine tomorrow hopefully. Getting these started is the hardest part.
In the interest of full discloser, I have decided it is best to give the story of my "accident". After this I really don't want to talk about it anymore.
About one year ago I was accosted and attempted to be robbed by a group of thugs. I'm talking about 5 or more guys. Stupidly, I didn't go for it. I was much bigger and did amateur fighting, so I was gonna fight them off I though. Long story short, I was stabbed 9 times in the abdomin, arm, which badly lacerated my left triceps, the neck and once in the face. I also had my heal broken. I very nearly died, but by the grace of god.
Took the time off, am cleared medically and have slowly been easing back into things. At this point I've been killing it in the gym lately. Made big progress.
I'm currently on a trt dose of test cyp, and occasionally will hit some test base pre workout. That's it.
Here's my current diet plan, which I follow religiously. With the exception of a cheat meal once a week, and that just means the healthy option on the menu when I go out with family.
Meal 1:
2 whole eggs 3 egg whites
2/3 cup dry oatmeal
6oz 2% milk
Totals - p 34g f 17 c 46 cals 490
Meal 2:
3/4 cup cottage cheese
P 15 f 4 c 10 cals 135
Meal 3: (pre workout meal)
6oz chix breast p 40 f 0 c 0 cals 144
75 grams broccoli florets
P 1 f 0 c 4 cals 20
1 banana
P 2 f 0 c 40 cals 89
Totals - p 43 f 4.5 c 44 cals 253
Meal 4 (post workout)
Shake with:
1 scoop whey
P 30 f2 c 9 cals 170
100 grams liquid egg whites
P 10 f 0 c 0 cals 52
6oz unsweetened almond milk
P 1 f 2 c o cals 25
1/2 cup nonfat, nonflavored Greek yogurt
P 11 f 0 c 5 cals 312
Meal 5:
8oz broiled salmon
P 42 f 7 c 0 cals 240
1 cup California mix vegetables
P 0 f 0 c 4 cals 25
Medium sweet potato
P 8 f 0 c 80 cals 360
Meal totals: p 50 f 7 c 84 cals 625
Meal 6:
50 grams mixed nuts
P 10 f 25 c 11 cals 300
Meal 7:
Shake with 1 scoop casino
P 20 f 0 c 9 cals 120
Everything else the same as other shake.
Meal totals: p 42 f 2 c 14 cals 262
With a BMR of 3,100 my total macros come in as follows:
Protein 246
Fat 63.5
Carbs 223
Calories 2,377
I should mention the one thing not calculated is the slice of white bread or an airhead candy with my post workout shake for a few fast carbs.
This diet will be changing throughout the log and I will manipulate carbohydrate intake. I'll post up changes as they come.
I'll post my current routine tomorrow hopefully. Getting these started is the hardest part.
.
