check in
This is my second week into putting on mass, and I dropped a pound! Go figure. But, I was glad to see the inches came off from my waist line. I was eating about 1950 calories on lifting days and between 1600-1700 on off days. This week I’m going to move up to 2000 calories.
Diet wise, I’m back to six meals a day on lifting days, although dinner is still my largest meal.
Here’s my diet from the other day at 1975 calories
Carbs: 212g
protein: 158g
Fat: 55g
Meal 1
Banana
homemade protein bar
Meal 2
kefir/whey shake
carrots
Meal 3
peanut butter on millet bread with some agave nectar
apple
Meal 4 (post workout)
banana and whey shake
Meal 5
kefir/whey shake
Homemade protein cake
Meal 6 (dinner)
Big bowl of steamed broccoli with olive oil
Roasted pepper hummus melt
banana amaranth pudding
Workout wise, I’m lifting heavy with few reps, but I’m lifting slow…about a 4:4 count. I felt some pain in my elbow last week after someone assisted me with flies. Personally, I don’t like negatives because of a higher risk of injury. Even with my good form, my elbows didn’t like the fact that I was lifting more weight than I can handle on my own. Perhaps it’s an age thing. Regardless, I’ve made excellent progress without negatives, so I’m leaving them out of my workout from this point onward. When I felt the first shot of pain, I immediately stopped my workout because I didn’t want to make the injury worse. I read on line that tennis elbow comes from a weakness in the forearms, so I started to do some light weight work and stretches for my forearm. I did notice a weakness in my right arm, which probably was the catalyst for my injury. So, today I’m going to take it a little easy at the gym.
