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Legionary

You. Need. To. Eat.

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Hey ho warriors, 

I'm usually with the rangers or monks, but I've decided to add some muscle onto my frame so I figure this is the place to do it. I'll be adding baselines, and quantified goals over the next few days, but overall I'm looking to add about 10 lbs over the next few months. I'm a notorious hard gainer it took years to get from 150 lbs to my current 165 and it's because I constantly miss my macro and calorie goals every day. 

Things to focus on: 

-hit my macro goals. Priority on protein and fat (carbs are easy to hit) 

- drink more water. (32 oz not including my daily protein shake. Training water or coffee) 

- avoid testosterone disruption as best as I can. I work in a blood bank so there are some things i can't avoid (mostly cleaning supplies) 

That's it for today. I'll come back with more details later. Also I work nights so expect updates at strange hours 

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Welcome! I'm also trying to gain muscle, but it's slow work (for me, anyway). Putting on 10lb in a few months would be pretty neat. Good luck!

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9 hours ago, Harriet said:

Welcome! I'm also trying to gain muscle, but it's slow work (for me, anyway). Putting on 10lb in a few months would be pretty neat. Good luck!

We can hope. Its gonna be hard. I tracked my calories for today and I'm almost 1000 short. Got a long way to go I guess. 

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Baselines: 

Current weight upon waking: 158 lbs (I thought it would be more.)

 

Body fat percentage based on taping: 10.5% 

 

Activity level: active, my job is similar to a nurses, lots of walking and lifting odd things like blood boxes. I train boxing, karate, and weightlifting/calisthenics, 4 to 5 days a week and walk, run, or swim about 2 days a week. 

 

Average daily calories, varies wildly from 2000 on lean days to 3200 on heavier days (all estimates, I just started using my fitness pal to track better.) 

 

Daily water also varries. This is especially important to get up because the Florida summer is a hard mistress to bear. 

 

Finally a word on sleep. I get 7 to 8 hours in a day. Just not always in one go. Sometimes I sleep 4 hours, do stuff, than sleep 4 more hours, and go to work at night. 

That's it for today, also if anyone wants to know some random facts about blood I got you. 

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I've been using my fitness pal to track baseline calories and macros better. 

I've got a long way to go but I at least have direction. My heaviest day of eating I only got about 2200 calories in 150g protein and 85 g fats. I was pretty full all day but I can manage. Goal for week 1 is to average 2600 calories. And reach my macros of 185 g protein and 130 g fats. I work best with a diet semi high in fats (about 40%) and slightly lower in carbs (35%) this is the macro range I've found works best. I went keto for about 6 months. Lost a bunch of weight (which I needed to back then) but my performance in martial arts suffered so I worked carbs back in and my performance has been the most consistent like this. 

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The paralysis has set in. I can't train, I can't, cook. I have only one thing I'm allowed to do and that is be a dog bed. 20190720_030257.thumb.jpg.7b33fc65273d7b62e8087c4bf0ae5ae3.jpg

She racked out directly across my legs. So I guess I'm doomed. 

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20190807_093517.thumb.jpg.e032f240d6eccc498064bed05181ce10.jpg

You've heard of breakfast for dinner. Now how about dinner for breakfast. Something about the ease of a rice bowl that makes it a constant in my house. Its veggies and crispy tofu fried rice ,All homemade cause that's how I roll. 

This is post work, post training meal. 

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1 hour ago, Legionary said:

You've heard of breakfast for dinner. Now how about dinner for breakfast. Something about the ease of a rice bowl that makes it a constant in my house. Its veggies and crispy tofu fried rice ,All homemade cause that's how I roll. 

This is post work, post training meal. 


Rice bowl is just another name for stir fry, right? Favourite recipe?

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Update. 

As of late I'm getting closer. 

Average calories; 2500 to 2700 a day 

Macros: closer but still lacking protein. I dont eat a huge amount of meat, and my 1 scoop of whey isolate a day only gets me so far. Might start doubling down on protein shakes and having 4 eggs with my meals instead of 3. Meat every day wouldn't fit into my budget unfortunately.  

Water: easier than I thought. I just try to drink 2, 17 oz bottles per work shift and that helps my overall hydration. 

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Regular dinner today, I finally nailed a shrimp yakisoba,  20190811_200522.thumb.jpg.c50aa103fcb9e3d24340c0ad64ef2bdb.jpg

it was just like any mall food court Japanese restaurant but 1000%tastier and 100000000000 times healthier. 

I was able to get my 3000 calories in today but unfortunately some of it was beer calories and some junk food (my Friday after all) but I'm getting there. Averaging 2500 a day now. 

Weigh in for this week is 164 lbs at wake up. My measurements haven't changed much so I think drinking more water is doing it, but I no longer get headaches so that's good. 

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Check in, 

Weight 158 again? Must be dehydrated. Still struggling to reach calorie goals but I've started to prioritize protein over calories and I sometimes hit that macro at least. 

 

Big victory I can do unassisted pistol squats with my right leg again. It's been about 8 months since I hurt my knee ego sparring (like ego lifting but with fighting). I may have been able to try earlier but I didnt feel comfortable until recently. 

 

Food news. Gotta clean out the fridge so I'm making a big ole pot of shakshuka, I'm hoping its gonna be good. Never made it before. 

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Check in, 

Weight plateaued at 163 every day for about a week. Its stable now so I assume that I need to push past 2500 cals a day and try for 2800 to see if that does anything 

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Check in,

 Theres a hurricane blowing in so I'm not sure how well the next week or so will go with goals. My calories for the days will probably depend on if we lose power or not. I've got plenty of water so that should be fine. And the gyms closing so I guess I'm back to calisthenics for training 

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16 hours ago, Legionary said:

Check in,

 Theres a hurricane blowing in so I'm not sure how well the next week or so will go with goals. My calories for the days will probably depend on if we lose power or not. I've got plenty of water so that should be fine. And the gyms closing so I guess I'm back to calisthenics for training 



Eep. Stay safe. Make sure the scorpion nets are installed. 

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Check in. The storm missed us almost completely. It hit the east coast but most of central FL wasn't affected. I worked overtime throughout the storm because that's what you do when you work in medical support during a disaster. I missed a few workouts and ate a lot of donated subs and whatnot but I'm not going to let this be too big of a setback. 

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Final check for the month: 

Weight: 163 

Bodyfat: 11% 

Daily calories: still variable going to work on consistently and prep cooking next challenge. Hopefully going to be able to get back to a dojo as well (I can finally schedule for/afford it) 

Workouts: more of the same but I upped my weightlifting and strongman training and run a lot less for now. Average 3 hard and heavy workouts a week with 1 or 2 lighter days mixed in. 

See everyone next challenge. Now I gotta think up another snappy title. 

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