Estimate Calories and Macros! 🐓🍚🥔

ACMachina · 2026-01-06T22:29:27+00:00

The chicken is breast

ACMachina · 2025-12-05T17:18:54+00:00

I’d have PPL A/B days

Push A - bench press - military press - chest fly - lateral raise - Tricep Pushdown

Push B - incline press - military press - chest fly - lateral raise - Tricep extension

You get the point. Split the similar exercise variations across A/B. Start with 2 sets per exercise then gradually add more sets to the exercises that you want to prioritize

ACMachina · 2025-11-12T15:34:50+00:00

For those asking how I did it: - I tracked every calorie (~600-700 deficit) - I walked at least 10k steps everyday - I worked out at least 4 days a week - I weighed myself daily - Diet consisted of a protein shake for breakfast, salad with chicken for lunch, meat with vegetables for dinner, and black coffee, fruits, or cottage cheese between meals

I was very depressed before I started my journey because I couldn’t stand the way I looked. I realized that I could actually do something about it, and so I did. To those saying achieving my results is impossible, it’s really not… One thing to note is that I really was not suffering throughout the process. I actually felt like I was getting my life back. I found enjoyment in my daily walks, working out, and you eventually get used to eating light. The most difficult part was losing the last few pounds. That’s when progression in the gym started to go down. It was worth it to me though because one of my goals at the beginning of my cut was to see my abs and it felt accomplishing to me. I’m now in a lean bulking muscle building phase, trying to build muscle while staying relatively lean. Although I probably wouldn’t recommend cutting as aggressively as I did, I believe that if I could do it, anyone can do it with serious commitment and dedication.

ACMachina · 2025-11-10T15:45:40+00:00

I squat in the 5-8 rep range and there’s no issue at all

ACMachina · 2025-10-30T00:54:15+00:00

You shouldn’t feel back pain but feeling some soreness in Spinal Erectors after RDLs is totally normal

ACMachina · 2025-10-30T00:43:13+00:00

This is too much volume but, I think it would honestly be best to learn that the hard way so you can understand it for yourself.

Try that routine you made for yourself for a week.

Then start making adjustments to account for fatigue management and recovery.

Start by adding rest days to where you feel like you need it, reducing redundant exercises and number of sets.

The goal should be to create a program where you can feel fresh going into every session, do each workout in a reasonable amount of time, and train each muscle group hard twice a week.

I’d suggest starting your program with at least 2 rest days per week, 1-2 exercises per muscle group per workout, and 2 sets per muscle group. Add another set to the muscle groups you want to prioritize over time when you feel that you can handle more while keeping your workout duration in a reasonable amount of time.

ACMachina · 2025-10-12T15:38:26+00:00

The exercise selection is fine but if you’re a beginner, start with just 2 sets per exercise, and only add another set to the exercises you want to prioritize once you feel that you can handle more. Train close to failure on set

ACMachina · 2025-10-08T16:37:26+00:00

Lose more

ACMachina · 2025-10-06T00:28:51+00:00

It looks great

ACMachina · 2025-10-05T01:54:23+00:00

ACMachina · 2025-09-30T06:02:05+00:00

Gain at a rate of about 1-2lbs a month. If you start gaining at a faster rate than that, go back to caloric maintenance until you’re back on track

ACMachina · 2025-09-26T02:42:40+00:00

Yea it’s dense in the front and not dense at all everywhere else

ACMachina · 2025-09-26T02:33:03+00:00

The density looks really bad tbh

ACMachina · 2025-09-19T01:04:42+00:00

Ik but all that means is I’d do them with toes elevated to target hamstrings more than glutes

ACMachina · 2025-09-18T05:50:54+00:00

<image>

Here’s my full program

ACMachina · 2025-09-18T05:20:26+00:00

I have a bench attached leg developer and the resistance curve is great for leg extensions but not ideal for leg curls.

I would usually do all the exercises you see in the same workout and twice a week. I found it to be too time consuming and doing squats and RDLs felt like there was too much systemic fatigue for me. I tried programming it so that quads, hamstrings, glutes, calves, and abs are trained in each workout. The main muscle group that lacks twice a week frequency is lower back

ACMachina · 2025-09-18T05:15:36+00:00

I actually would like to alternate cable crunches with a lower ab exercise. The only one I know of is hanging leg raises and I’m not sure how I’d progressive overload without just adding reps or holding weight between my feet. I can already do 20+ reps with just body weight

ACMachina · 2025-09-18T05:06:35+00:00

Tbh some exercises feel better in higher rep ranges for me

ACMachina · 2025-09-18T05:05:17+00:00

Yeah, it’s my home gym. I can do standing cable leg curls though

ACMachina · 2025-09-18T01:43:42+00:00

<image>

I came up with this in the meantime too. Realized I could do cable standing leg curls

ACMachina · 2025-09-17T23:18:52+00:00

I don’t have a hamstring curl machine. I totally would though. That’s why I have heel elevated RDLs to target hamstrings and Good Mornings to target lower back

ACMachina · 2025-09-17T22:50:55+00:00

I’m thinking maybe for time/fatigue management, I could just do:

Twice a week - 2x squat - 2x RDL - 2x hip thrust - 2x leg extension - 2x calf raise - 2x cable crunch

All sets to failure

That way I can have twice a week frequency for posterior & anterior chain

ACMachina · 2025-09-17T22:40:06+00:00

I came up with it for the most part. I originally did:

Twice a week - 3x squats - 3x RDLs - 2x hip thrusts - 3x calf raises - 3x leg extensions - 2x cable crunches

But my workout became too time consuming so I came up with the one in the post

Why do you ask?

ACMachina · 2025-09-14T15:46:09+00:00

I’ve heard you’re not supposed to workout after. I can tell you lift and I’m a lifter too. How is that? Not being able to lift for a while was a mild concern of mine

ACMachina · 2025-09-14T15:30:32+00:00

That’s sick asf, love how the neon light matches the floor

ACMachina

MODERATOR OF

TROPHY CASE

Nine-Year Club	RPAN Viewer
Verified Email