Nordic Blood: Climbing And Lifting / Lifting And Climbing

[Voxel]

Lovely metaphor!

[Voxel]

I think I look the best I ever have at this weight, so yeah.

[Voxel]

To keep with the theme…

Diet plan Week 3

Goals:

• Roughly 200g of protein
• Roughly 3000 calories
• Carbs, 50-60% of non-protein intake. More carbs than last week.
• Fats: rest
• Have an option to go for 3300 calories if I feel I’ve expended extra energy
• Less protein powder than the previous week

Carbs 3000-200*4=2200 calories → 275-330g (50-60%)
Breakfast: 41.5-49.5 (15%)
Pre-workout meal: 96.25-115.5 (35%)
Intra-workout: 55-66 (20%)
Post-workout 68.75-82.5 (25%)

Fats: (3000-2004-(2754, 330*4))/9 → (97.7, 122.2)g

Breakfast: 45.5p, 45.8c, 38.4f (734 kcal)
10g coconut oil
10g chia seeds
6g cacao (powder/nibs)
3g cinnamon
35g oats
200g kefir*
3 eggs
100g egg whites
(or, if lazy, ~10g of casein, 44.3p, 46.6c, 38.6f (735 kcal))
1 apple
+ vegetables I don’t track (spinach, broccoli, cauliflower, onion)
+ 5g ginger I don’t track
+ ACV I don’t track

*Everyone in town is out of Kefir so I’ll have to go with yoghurt

Pre-workout Meal: 40.4p, 105.2c, 12f (695 kcal)
10g olive oil
140g tuna
400g sweet potato
1 orange (they’re quite large at the moment)
+ vegetables I don’t track (spinach, broccoli, cauliflower)

Intra-workout: 41.1p, 60.9c, 2.3f (423 kcal)
10g EAA
40g whey
60g HBCD
+ creatine, citrulline malate, beta alanin, salt

Lunch: (post-workout): 42.4p, 72c, 6.9f (523 kcal)
90g rice (dry weight)
170g beef

Dinner: 39.8p, 15.1c, 26.9f (457 kcal)
15g almonds (or equiv in peanut butter)
60g avocado
170g ground beef
100g pineapple
+ vegetables I don’t track

Snack: 4.3p, 3.9c, 22.6f (237 kcal)
4g Omega-3
30g walnuts
+ forkfuls of saurkraut I don’t track

Total: 213.5p, 303c, 109.1f 3069 calories

Option to add: low-fat cottage cheese or quark to final snack. Not really inline with the protein goal.

During week 2 I primarily ate as per this post, with the amended breakfast

Nordic Blood: Climbing And Lifting / Lifting And Climbing

Haven’t written anything about diet for a while, so here goes. My current diet is too high in protein, on training days I come in at 40% protein, 30% carbs, 30% fat. Whenever I switch things around to 40-45% carbs, 25-30% protein, 30-35% fat I tend to get what I call mind ghosts. Since I’ve tried, repeatedly, to change my diet around wholesale and failed every single time this time I’ll try a more modest approach and replace some protein with some carbs every week/every other week (whatever ca…

---

P.S. That post did not include my off-day calories or macros. They’ve been

Off-day
2531 cals
272.7g protein
107.3g carbs
110.5g fat

I’d like to gauge how the week plays out first before making any amendments there. What do I mean? Well, I don’t know how much my hamstring will have recovered by then. At the time of writing, I’m not sure I’ll be able to do squats, which is a controlled loaded movement. If I can do that, joy. But, I might feel that I can’t do any climbing with it’s weird angles and dynamic movements. That’s what I want to wait for.

It’d be super easy to add in some calories to the day if I’m healed up enough. The simplest would just be adding carbs during and/or after the climbing session. During is super easy, powdered carbs. But, afterwards would probably be most appropriate, to help wind down before bed. I already have a small amount before, just enough to be able to be intense, but not too much as to run the risk of getting a pump (not a good thing to get during climbing). And there are several sources that I can cook up right quick if I need to. Or I’ll just stock up on some bread.

[Voxel]

@dagill2

Do you feel you’re recomping?

I had to go from feel to know, since the first of December which was the last time I took a tape measure to my body,

Waist -2.5cm
Chest +1.5cm
Thigh -0.5cm, disappointing
Weight -1.8kg

The rest are the same.

[Voxel]

@anna_5588

This meal came out too yellow to belong in the food porn thread.

[dagill2]

I’m intrigued. I see salmon, and what I’m assuming to be some kind of seaweed?

The yellow also looks like saffron, however I don’t see any stems (strands? stigma?)

[Voxel]

Salmon, seaweed, cognac noodles, lime, vegetables (underneath). Color is from turmeric.

[dagill2]

@Voxel

cognac noodles

Not sure what these are?

[Voxel]

2020-01-19

Week 3

As I was eating my pre-workout meal I thought that if I hit legs now I’ll probably have a shitty session, and be worse for wear tomorrow. The muscle is busy rebuilding as is, and subjecting it to squats and deads would only serve to stroke my ego. Hence, spontaneous pull-workout!

DB Row
6@40
6@36
6@32
6@28

DB Pull-over, 1s pause in bottom position
17@28, target 12
10@36
6@40, target 8
15@28

Neutral grip lat pull-down 3x8-10, hold peak contraction

Cable Row 3x8-10, hold peak contraction

Cable upright row 2x8-10
Plate raises 2xAMRAP

[Voxel]

I don’t either. Low calorie noodles basically.

[dagill2]

Why not do high calorie noodles on a mass gaining phase where you’re struggling to gain mass?

[Voxel]

I didn’t have any of those in my pantry and low-calorie noodles is more calories than no noodles

[dagill2]

I used to get some “high protein” noodles from my local supermarket. I think they were basically just reshaped fish sticks, but their macros where awesome and they tasted fine.

[Voxel]

*Desperately wants*

[Voxel]

1200g sweet potato
480g rice
1 kilo beef (before cooking, something like 680g cooked)
1 kilo ground beef (before cooking)
700g chicken (before cooking)
450g cod
9 hard boiled eggs

Add fruit and vegetables on the fly

Not prepped,
400g shrimp
2 6 egg omelettes
Shakes

It’ll all have been consumed before Friday’s bedtime snack.

[anna_5588]

Have you tried Shiritaki noodles(pasta 0)or sliced tofu sheets? both are VERY delicious and incredibly low cal/carb

[dagill2]

That’s kind of the opposite of what I’m going for right now.

[anna_5588]

You mentioned low carb noodles so I threw out some ideas

[dagill2]

I’ll have to look into it when it comes time to start adding to my 1 pack.

[Koestrizer]

@dagill2

adding to my 1 pack.

“A man without a belly is a cripple” - unknown