Approved Log PuritySourceLabs Athlete Daily Log

[Phill]

day 5: biceps and triceps

ex1: french press 2 x 15 / 4 x 10-12
ex2 curl barbell W 4 x 10-12 with heavy weight
ex3: triceps rope cables behind the head 4 x 10-12
ex4: scott bench biceps 4 x 10-12
ex5: triceps cable rope 4 x 10-12 rope
ex6: alternating dumbbell curls 4 x failure

 

[Phill]

 

[Phill]

I don't write anything, it's useless

 

[SuperAbsVin]

View attachment 22322

You look great @Phill we should get your full pump pic

 

[Phill]

good morning people

 

[Phill]

do and do it again until you can and then, when you can't take it anymore... continue and try again. This is the key to success

 

[Phill]

https://imgur.com/a/9RUZjoV

 

[Phill]

Here is the new breakdown of macronutrients, calories and food weight for 5 equal meals during the day.


### Daily totals:

- **Rice:** 600 g
- **Extra virgin olive oil:** 15 g
- **Whole eggs:** 4 whole eggs
- **Egg whites:** 6 egg whites
- **Chicken breast:** 500 g

### Calculation of macronutrients and calories:

**Rice (600 g total):**
- Calories: 2100 kcal (350 kcal per 100 g)
- Protein: 48 g (8 g per 100 g)
- Carbohydrates: 480 g (80 g per 100 g)
- Fat: 6 g (1 g per 100 g)

**Extra virgin olive oil (15 g total):**
- Calories: 135 kcal (9 kcal per g)
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 15 g (1 g per g)

**Whole eggs (4 eggs total, approximately 200 g):**
- Calories: 280 kcal (70 kcal per medium egg)
- Protein: 24 g (6 g per medium egg)
- Carbohydrates: 2 g (0.5 g per medium egg)
- Fat: 20 g (5 g per medium egg)

**Egg whites (6 total egg whites, approximately 200 g):**
- Calories: 102 kcal (17 kcal per egg white)
- Protein: 24 g (4 g per egg white)
- Carbohydrates: 2 g (0.3 g per egg white)
- Fat: 0 g

**Chicken breast (500 g total):**
- Calories: 825 kcal (165 kcal per 100 g)
- Protein: 155 g (31 g per 100 g)
- Carbohydrates: 0 g
- Fat: 18 g (3.6 g per 100 g)

### Daily total macronutrients and calories:

- **Calories:** 3442 kcal
- **Proteins:** 251 g
- **Carbohydrates:** 484 g
- **Fat:** 59 g

### Subdivision into 5 equal meals:

### Meal (1/5):

- **Rice:** 120 g
- Calories: 420 kcal
- Protein: 9.6 g
- Carbohydrates: 96 g
- Fat: 1.2 g
- **Extra virgin olive oil:** 3 g
- Calories: 27 kcal
- Protein: 0 g
- Carbohydrates: 0 g
- Fat: 3 g
- **Whole eggs:** 0.8 eggs
- Calories: 56 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 4 g
- **Egg whites:** 1.2 egg whites
- Calories: 20.4 kcal
- Protein: 4.8 g
- Carbohydrates: 0.4 g
- Fat: 0 g
- **Chicken breast:** 100 g
- Calories: 165 kcal
- Protein: 31 g
- Carbohydrates: 0 g
- Fat: 3.6 g

**Totals per meal:**
- **Calories:** 688.4 kcal
- **Proteins:** 50.2 g
- **Carbohydrates:** 96.8 g
- **Fat:** 11.8 g

 

[Phill]

I add a note to the diet above.

I use alternative foods trying to maintain macros.
For example, I eat fish fillets or lean red meat instead of chicken .
if I eat something fattier like salmon, I remove the 4 egg yolks.
As mentioned, I try to maintain macros with different foods.

Fruit, vegetables and derivatives such as fruit juices or other drinks are not included/counted in the diet.
More or less you need to add around 500 total kcal of these foods per day.

To give you an idea, I eat every day
2 lemons
1-2 apples or pears
1 banana
pineapple and/or grape at will
400-500 ml of orange juice or grape juice

These foods are mostly "simple" carbohydrates.

I avoid very high-calorie fruit such as avocado, dates, coconut, dried fruit, both sugary dried fruit (such as apricots, figs, raisins and prunes), both those in shell (such as almonds, walnuts, peanuts and pistachios), and oily seeds (such as those of sunflower, pumpkin and sesame).
If I use any of these foods, for example an avocado, as before, I remove either eggs or oil.

 

[Phill]

 

[Phill]

 

[Phill]

 

[Phill]

 

[Phill]

5 am.
the coffee was drunk,
Breakfast is ready.
the rest of the meals prepared

 

[Phill]

Today I placed an order for various supplements.
Omega3, multivitamin, creatine...the usual little things, you know!?
I don't take protein powder or gainers and hadn't even looked in a while.
today, after years, the prices came before my eyes... what happened?

ok there's inflation, war somewhere in the world,...but shit, prices are now off the charts.
Luckily I don't need to integrate proteins into my diet
With all the money saved, I buy lots and lots of testosterone

PS
I apologize to the companies that produce protein powders.
This is not meant to be a march against you.

 

[Phill]

one day...

 

[Phill]

 

[BodybuildingChampMC]

View attachment 22788

big shredded phil

 

[Phill]

 

[Phill]

they are not all mine.
among the things I take, I can mention
multivitamin and multimineral
glutathione
vit D3 + K2
Omega 3
nac
udca
magnesium and inisitol
alpha lipoic acid

preworkout
taurine
carnitine
yohimbine

extra
gaba, 5htp, nad+, curcumin, some detox

but above all lots of chewing gum, I can't live without it!