[Tamen Cobbs]

My current diet for the last two weeks has been

Meal 1: 1 scoop whey protein, 1/2 cup quick oats, 1 square 92% dark chocolate, 4 oz banana
Meal 2: 6 oz chicken thighs, 1 cup jasmine rice, veggies
Meal 3: 6 oz chicken breast, 1 cup jasmine rice, 1 tbsp avocado oil, veggies
Meal 4: 5 oz 93/7 ground beef, veggies
Meal 5: 10 oz egg whites, 2 whole eggs, 1 scoop whey protein, 1/2 cup quick oats

tamen

[Tamen Cobbs]

Shoulder and tris focused push session going down soon after two meals. Its gonna be a bit of a struggle as pull yesterday has left me a little on the fucked side and my rear delts are sore from the deep tissue massage I got last night. Going to crack on though and have at it. Woke up at 179.2lbs this morning, was 178.8 yesterday but I’m expecting a new low weigh in by Sunday. I’m also deloading this week so each session has only been one working set of each exercise. Lowest weigh in last week was 177lbs on the dot then I ate up on Saturday and weighed 182 the next day so still coming back down from that

Cuff Lateral × 1
Matrix Shoulder Press × 1
Crucifix cuff lateral × 1
Incline Cable Flys × 1
Ez bar press down × 1
Close Grip Smith × 1
Single Arm Ext × 1
Ab work

tamen

[Tamen Cobbs]

tamen

[Tamen Cobbs]

i apologize that some of that got jumbled up im still trying to get used to this

tamen

[Tamen Cobbs]

im not exactly sure but the one that always impressed me the most and made me become obsessed with bodybuilding was prime Jay Cutler. Just always liked his physique the most overall.

tamen

[Tamen Cobbs]

Imho

Your progress looks fantastic.

Your leaner and bigger. You have been recomping very well.

I would consider riding this way. Maybe upping food a little then coming back down for summer

Yes! Thank you so much, i just dont want to crash and burn thinking i need to keep making drastic changes that are not needed. Would you consider upping just protein or whats your opinion on that? i know you said in the voice message to up the protein. What kind of macros do you think i should be looking at? Currently 190p 200c 55f.

tamen

[Tamen Cobbs]

Thank you for the reply Hilly! I guess i probably worded what i said a little weird but i actually have been doing cardio since the beginning, started with 20 mins 5 times a week. I was wondering if i should have attached a picture of me from the start of the phase. I can tell ive lost body fat (less love handles, stomach is flatter, exc) but my weight does not do anything at all and i feel like with the combination of training, cardio, and 2,000 cals i should be going down. I will attach a picture of me below of where i started at. i look at the two pictures and i get kind of discouraged as i dont have the greatest eye for this but maybe you can tell the difference if any. thanks again

tamen

[Tamen Cobbs]

So what’s happened weight wise since you implemented the cardio? I would get rid of the refeed as it’s not necessary then see what happens with the weight loss. Also consider utilising carbs around the workout window. On the macros , neat and cardio you have given you should be dropping. If this still doesn’t seem to be working cut the carbs in half for 6 days having a higher day once a week (300g) and cycle them that way…. if you really want to stimulate fat loss

honestly the weight has not budged much at all, i seem to hold weight when on any dose of test. i will see what i am at the end of the week with the changes i made this week and judge where to go from there. Like you said with the output plus macros i should be dropping for sure. My biggest hurdle is to when to make that call to dig really deep. My performance within my sessions hasnt dipped yet either and still making progress so thats a good sign currently. Thanks for the reply

tamen

[Tamen Cobbs]

Hi. So just few things however I m sure that guys following with further advice. I don’t see why there is a refeed IMO I would take it off no need unless a mental need adherence matter refeed or free meal?!, you jumped on 45 minutes cardio straight away better gradually and I would not rely on burned calories. Too much too soon. You will get there. Athletes and educators will give you better advice ?

thank you, i suppose that refeed day has been more of a mental break if anything and not totally needed. probably should start to space them out more. i started with 20 mins of cardio 8 weeks ago and have added 5-10 mins gradually up until now. thanks again for the reply.

tamen

[Tamen Cobbs]

Not quite related, I’m due to start TRT soon and at a guess you’re around my age at 29. How do you feel? Less talking gains, more talking mood, energy etc?

yes i am 28, i feel so much better my man. Daily life, mentally, and i can for sure see it in my physique especially while training, not that i have anything impressive but just one of those things where i can tell. My mood is a lot better, i feel more motivated, more energy, and just overall wellbeing has improved.

tamen

[Tamen Cobbs]

cool thanks for feedback.

tamen

[Tamen Cobbs]

awesome, thanks for the feedback. I guess I’m just a slave mentally to the scale. sometimes I get in the mindset that if the scale isnt moving then I need to be doing more. I’ll keep at it.

tamen

[Tamen Cobbs]

also wanted to add that currently I’m not doing any cardio. just being active and also work 5 days a week where I’m moving a lot 8 hours of the day.

tamen

[Tamen Cobbs]

or should I just keep ticking away for now with the same plan and reevaluate things after another 4 weeks?

tamen

[Tamen Cobbs]

hey Jp, I was curious too what other carb sources you use besides rice, cereal, and bagels? like what you carb sources look like outside of pre, intra, and post. Any oats, potatoes, cream of rice, exc?

tamen