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Current physique update, 3 weeks to go until ifbb WP Provincials
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2196 kcal
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Fat: 66.85g | Prot: 230.06g | Carbs: 173.53g.
Breakfast: Cinnamon, Egg White, Egg (Whole), Coffee (Brewed From Grounds), Jungle Oats, Woolworths No Added Salt & Sugar Peanut Butter. Lunch: Coffee (Brewed From Grounds), Woolworths Skinless Chicken Breast Fillets, Cucumber (with Peel), Broccoli. Dinner: Woolworths Skinless Chicken Breast Fillets, Cucumber (with Peel), Cooked Broccoli (from Fresh), Woolworths Seasoned Rump Steak. Snacks/Other: USN Bluelab 100% Whey Premium Protein Bar One, Bananas, Woolworths No Added Salt & Sugar Peanut Butter, Golden Delicious Apples, Bakali Rice Cakes Unsalted. more...
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3454 kcal
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Exercise:
Skipping Rope (Jumping Rope) - 16 minutes, Weight Training (Bodybuilding) - 1 hour, Resting - 16 hours and 4 minutes, Sleeping - 6 hours and 40 minutes. more...
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 Comments
30 Jul 21 by member: Shereen Donede
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02 Aug 21 by member: CapeTownHealthy
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When I scroll down my news feed. My daughter keeps asking, “who is this muscle guy?”. Looking good, my 5 year old daughter agrees 😄
05 Aug 21 by member: Fatgirlslim1982
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05 Aug 21 by member: 𝑀𝒶𝓇𝓎-𝒥𝒶𝓎𝓃𝑒..
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See you on stage then 😎✌️…
05 Aug 21 by member: 𝑀𝒶𝓇𝓎-𝒥𝒶𝓎𝓃𝑒..
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Awesome. What is your total calories per day and are you doing 40c 30p 30f on macros?
05 Aug 21 by member: Anton-JM
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100% for discipline, motivation and dedication ! You look fantastic 🏆🎖good luck..rock that stage.
06 Aug 21 by member: Spinksee
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Thank you very much for all the support! Will be stepping on stage in exactly 2 weeks from tomorrow......
06 Aug 21 by member: Riaan.van.niekerk
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@Anton-JM, I do carb cycling where I have high carb days and low carb days. At the moment it is as follows:
Mon - Low carb (2100 total cals, 50% P, 21% F, 32% Carbs)
Tue - Low Carb (2100 total cals, 50% P, 21% F, 32% Carbs)
Wed - High Carb (3300 Tt Cals, 40% P, 20% f, 40% carbs)
Thu - Low Carb (2100 total cals, 50% P, 21% F, 32% Carbs)
Fri - Low Carb (2100 total cals, 50% P, 21% F, 32% Carbs)
Sat - High Carb (3300 Tt Cals, 40% P, 20% f, 40% carbs)
Sun - High Carb (3300 Tt Cals, 40% P, 20% f, 40% carbs)
06 Aug 21 by member: Riaan.van.niekerk
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Very insightful! Thanks so much!
07 Aug 21 by member: Anton-JM
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You get different variations of carb cycling but it works the best for gaining muscle and getting lean at the same time
11 Aug 21 by member: Riaan.van.niekerk
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Riaan.van.niekerk's Weight History
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