Diario de adefwebserver, 19 ago. 18

Lifting Day
150 carbs planned

🍴 Yesterday I stuck to my planned OMAD (One Meal A Day) even though I had friends with kids over and I bought them pizza. I drank a protein shake. However, no solid food until my 'eating window' opened at 6:00pm.

🏋🏿 Today I am planning to eat more calories than I plan to expend (this will make me gain weight) and to consume 10x the amount of carbs I normally consume to assist in working out and building muscle. My current schedule is to do this three days a week.

💪 Ironically this is my plan to stay thin and not get fat again. The good news is that, so far, it is working great. After only two weeks of this, I have built up noticeable muscle in my chest and arms. While I am willing to get up to 180lbs (and then 'cut' and lose weight) I have managed to hover around 170 for nearly 2 weeks.

🤸🏾‍♂️ Off to the gym! Everyone have a Great Sunday!

78,0 kg Disminuído hasta ahora: 15,9 kg.    Aún para ir: 3,6 kg.    Dieta seguida: Bien.

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2035 kcal

Grasa: 101,50g | Prot: 147,00g | Carbh: 132,50g.   Desayuno: Nature's Way MCT Oil, Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream. Almuerzo: Quaker Instant Oatmeal - Maple & Brown Sugar, Minute Maid 100% Orange Juice, McDonald's Hash Brown, McDonald's Egg Biscuit. Cena: Quest Vanilla Milkshake Protein Powder, Land O'Lakes Heavy Whipping Cream, Land O'Lakes Heavy Whipping Cream, Tone's Chopped Onion, Cub Foods Ground Beef (93% Lean / 7% Fat), Red Gold Diced Tomatoes, ShopRite Shredded Cheddar Cheese. Pasa Bocas / Otros: Just the Cheese Crunchy Baked Cheese, Slim Jim Original Turkey, Muscle Milk Genuine Vanilla Creme. más...

2539 kcal

Ejercicio: Entrenamiento con Pesas (Moderado) - 1 hora, Caminar (Ejercicio) - 5,5/kph - 1 hora, Descansando - 14 horas, Durmiendo - 8 horas. más...