The islands are beautiful and Bangkok is bananas. You will gain some serious weight when you are there. The food is just so fucking awesome. The street food around Bangkok in particular is just amazing. I don’t know what half the shit I ate even was and I probably don’t want to.
Breakfast - protein bar and 1/8th lb of pulled pork
Lunch - Rice, Chicken, egg, veggie assortment. Pictures below. I split this into two meals
2nd lunch (3:00pm) - leftovers from above
Dinner - Pad Ke Mow. Think lad Thai, but with bigger noodles.
Workout
Rack Pulls
3x10x135 - hip hurt slightly
3x5x225 - hip hurt slightly more, but not so much that I couldn’t keep going
Pull-ups and KB Rows
12 and 3x12
Hitting the road first thing tomorrow for my weekly work trip. Going to get a gym membership in this city, since I’ll be there every week for next 3-5 years.
Haha! Fair point. I hired a coach and didn’t think I should put his diet plan out there.
Pretty basic stuff - starving, daily cardio, no alcohol or sugar.
I bought a 40LB weight vest and have been doing morning walks. Workouts have changed to more bodybuilder style, body part split. Actuallly training arms nowadays.
One full week in and down to 224.4 today, from 230. A huge change for me has been morning walks. I bought a 40LB vest because I live in the middle of farm land, with no hills. Just a mile every morning has kicked my ass.
Throwback. Through university I would get anywhere between 1-3 workouts in per week, rarely did I miss a back and bis day though! Weighted ab rope pulldown for our finisher. Oh I miss those days.
I see Rob is sharing some of his personal hacks, I like it.
This is what I start back day with. I haven’t had my lats so sore.
As an update - still alive and kicking. I saw 221 on Friday morning, but this weekend was shitty eating. I was on a trip supporting an non-profit and all my meals and day were planned for me. Yesterday, for example, I was given the option between almond croissants or donuts at 7am. Then told lunch wouldn’t be until 3 or 4pm so make sure to get what I need. I say all this because I have a check in with @robstein in the morning.
Also, I’m halfway through 12 days of travel. I left home last Monday at 530am for work. Got back on Thursday night. Then left Friday at 4am and got back tonight. I leave tomorrow morning at 6am, get back Wednesday night, then leave again on Thursday morning and get back mid-day Saturday.
Down 10lbs today, which puts me at 10lbs lost in 4 weeks. Woke up to 20 minutes of stair climber. Diet was on point, if not a bit light on calories. Tomorrow, is a travel day for me… but, the plan is to wake up early and get cardio in before traveling. Then, four hours of driving 7 hours of meetings and finish with a chest day.
We are upping cardio 30 minutes post weights and reducing cals a bit. The goal is 20lbs more in 8 weeks.
Still been keeping at it. Just super busy. Haven’t worked less than 63 hours in a long time.
Thanksgiving
Morning
30 minutes stairclimber
Back workout
My wife and I host thanksgiving, so appetizers start at noon and food goes until 8pm. I put 95lbs on the bar and did amrap strict press every time I ate food. Lol, I’d come back from the garage with another drink as if I was restocking the fridge with drinks.