April 13th diets and training

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Morning! Hit shoulders and biceps this morning then 50 minutes of incline walking at 3.5. Had 5 egg whites, 1 whole egg, fiber tortilla, 1/4 oats, 2 scoops protein. Now to move block all day. Been mason tending the last few weeks. Shits rough af
 
Just oatmeal 1cup w/ cinnamon this morning.
Now grabbing my 8oz chicken breast
1 cup broccoli
1/2 cup of rice

500mg of Test C and 200 mg of Tren E on second week.

Will be hitting the gym after work tonight. 6ish.
 
Training chest and triceps. Having steal cut oats with blueberries, almonds and a chicken sausage followed by a protein shake and banana. Will be having beef and rice and chicken fajitas after.

Hope you feel better @John
 
Samo grub. In office today again. Trying to bench in a bit when I get home.
 
I’m really fuckin sick n tired cause my dad undercharges EVERY JOB…I understand he want them to keep bringin their business to him,but I know he can charge more and still come out the lowest bid,not to fuckin most of our business is word of mouth,so people already know the quality their getting.
 
I have friend who use to do the same thing. I told him he likes to work for free. He finally figured out there is such a labor shortage in skilled trades most guys are price gauging now cause folks are desperate to get things done. He upped his rate from $40 per hour to $60 when figuring out bids and he still is getting more work then he knows what to do with. @John not sure what your dad charges when figuring out how many hours a job takes or what the scale is where you live. But if he increases his labor rate by 30% I bet he will still get just as much work. Also not sure what the rules are there in the trades. But in Wisconsin anyone who can swing a hammer thinks they are a carpenter and can pull permits in most small towns. So a lot of the contractors here that are for hire are not competent so folks are willing to pay a little extra for someone with good references.
 
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So if you are bidding by square foot plus other variables this is what I would do.

Document your square footages for all different types of work. Ex carpet, tile, hardwood, flooring. Drywall, roofing, carpentry remodeling like moving walls removing walls etc. include different variables like moving furniture ladder heights etc. then track hours it takes to complete tasks. If your not making at least $60 per hour then do the math and prorate your square footage price so when the work is finished you are averaging $60 per hour. Or whatever the standard rate is for a contractor in your area.

Example. 100 square feet vinyl flooring takes you 5 hours and you charge $100. Your average rate is $20 per hour. Your charging $1 per square foot. Up your price to $3 per square foot and now you are making $60 per hour.
 
Oh and don’t forget to deduct your expenses before you figure out your hourly rate. They can chew up a lot of dough.
 
Hey all.
High carb day thank god!
Legs today and had a good session. Took some photos but not happy with how they came out. Still flat from no carbs yesterday and intervals killed me after work
image
 
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