Starting over 3 day full body periodization fatter to fitter with diet overview

[Plateauplower]

Sorry for the Ninja post....Good workout all around. You guys are already pushing around a lot of weight and it just takes longer the longer you're in the game to make even little gains...Strong work Tim

Yea I'm pretty close to where I left off at my biggest about 205ish and a little leaner than I am now so no doubt things will be slower. Much faster to get to this point the second time around though. I just get frustrated when I feel like things should be moving faster or that I'm not pushing myself hard enough. There is progress being made its just pretty slow and I can only see it flipping through my paper log.

Fuk Tim... you so beasting whipping DB's around like plastic toyz... many props and miren the dedication, you set a great example of how to get it done man.

Thanks, consistency is a big part of making this work. I think it's much harder to be consistent with diet than training. Both are equally important to reach goals. It's just the training can be fun, restricting intake just kind of sucks and requires more discipline, but is necessary .

[Plateauplower]

Tuesday 9/15/15
203.5 lbs

Hopefully my calves don't get as sore as last time from the stairs yesterday, they are feeling a little tight. Likely get some LISS in today and volume day + Deads tomorrow. This site was not working for me very well yesterday...


LISS 50 Min / 3.25 Mi / 350 Cals (sportstracker)


M1 6:45am
Grk yog/whey/multis & fishoil
325 Cals / 60g Pro / 3g fat

M2 9:30am (1000c/128p/28f)
8oz (cooked) chkn thighs/5.2oz chick peas/6oz grilled veg
675 Cals/ 68g pro / 25g fat

M3 1:30pm (1450c/178p/48f)
6oz ham on flax wrap, 2 slc mozz/pickle,tomato,onion,mustard
450 Cals / 50g Pro / 20g fat

M4 5:15pm (2350c/256p/90p)
6oz pro fiber French toast 5 beaters & 3eggs sugar free syrup 30g walnuts /fish oil
900 cals / 78g pro / 42g fat

Totals: 2350 cals / 256g pro / 90g fat

[DocJekyll]

Tuesday 9/15/15
203.5 lbs

Hopefully my calves don't get as sore as last time from the stairs yesterday, they are feeling a little tight. Likely get some LISS in today and volume day + Deads tomorrow. This site was not working for me very well yesterday...

I missed something - did you hit those outdoor stairs again? Good for you.
I had the same issues with the site yesterday as well.

Sorry to hear about the flaming pig! Sounded good before it torched. Diet still on track?

[Plateauplower]

I missed something - did you hit those outdoor stairs again? Good for you.
I had the same issues with the site yesterday as well.

Sorry to hear about the flaming pig! Sounded good before it torched. Diet still on track?

Yea was driving past the toboggan slides and couldnt resist the temptation to go climb some stairs...

The pork shoulder is pretty gross even the parts that arn't charcoal are way too salty for me to eat, its like ham with 10X more salt, just not good.

Diet seems to be going okay getting leaner and vascularity is coming back, lifting belt looser on second notch etc, how much of that is water IDK, down 7.5lbs in two weeks or so, probably at least 5 of that is water.

[mirroroferised]

Site has been a bit of a PITA last couple of days. I actually got jobs done around the house


I envy that toboggan hill

[raynerd]

Nice work on those stairs again Tim! This site is a mess, little better today but yesterday it was faaaaked!

[Plateauplower]

Site has been a bit of a PITA last couple of days. I actually got jobs done around the house
I envy that toboggan hill

Lol, I havnt been on here as much lately, but frustrating when trying to add my meals and can't access the site.
The toboggan stairs are pretty nice for a quick high intensity cardio pummeling. They were built out of quarried limestone and the rise and run are not even some sections are steep others more normal. Lot of funny things to see too, I saw a guy wearing one of those stupid oxygen deprivation masks puke all over himself. Lots of people come wearing a weighted vest do one lap, then take it off or leave . Then there are the few people (myself NOT included) that just fly up and down them....

Nice work on those stairs again Tim! This site is a mess, little better today but yesterday it was faaaaked!

Yea works intermittently for me. I'm using iPad 0 (the pre iPad) so it crashes and reloads pages anyway...at work I have out of date internet browser and it looks goofy and acts weird there too.

[Plateauplower]

Wednesday 9/16/15
202.8 lbs

Higher rep day today except for deads. Actually might be slightly lower rep day because I'm bumping incline DB presses. Hopefully deads go well back, legs, and calves are kind of sore. Maybe the sore calves will keep me back on my heels cause if I get forward on my toes I'll probably scream or tear a calf.



5:00-6:00 / 60 min / 24 Sets

Decent session bumped Incline DB presses to 85s from 80s aiming for 10 rep sets, added a couple reps back for pull-ups and increased heaviest sets on upright rows. I had a forced de-load on deads today. I decided to leave my RDX grips at home so the wife could maybe try to de-stink them becuase they smell so bad from old sweat that they almost make my eyes water. I had a brand new set of another brand of knock off grips and took those. I got done with my heavy warm-up/work set of 405x5 and loaded 455. As soon as I started pulling the Pakistani garbage grip tore in half. Luckily it happened early and I was able to set teh bar down without losing it. Not even having wraps in my bag (wife took them for her DB deads and squats I think) I just chalked up and pulled some mixed grip singles at 405. Grip wasnt an issue at all but my hands are not conditioned and it hurt my calluses so i didnt try for any rep sets. I did notice some advantage to my pulls with mixed grip, it felt much lighter and seemed to keep me pulling back easier, I'm guessing due to my underhanded R arm somehow just making it easier to pull the bar towards me instead of just up. Anyway don't buy those pieces of chit ^^. Probably had them too long to return, but i buy so much crap on Amazon they pretty much let me return anything I want regardless...

DB Incline
70sX10
85sX10
85sX10
85sX8
85sX8
85sX8

SS With

Pull-ups (Wide, Hammer, Chins - repeat)
BWx10
BWx10
BWx10
BWx8
BWx8
BWx8
------------------
Deads
135x5
225x5
315x5
405x5
455x Grip blowout
405x1 Mixed grip sets
405x1
405x1

SS With

EZ Upright Rows
80x10
90x10
100x10
110x10
110x10
-------------------
LISS 50 Min /3.25 Mi / 350 Cals
-------------------

M1 7:00
Grk yog 340g/Whey 30g/Oats 40g/Xtend Intra, multis & 2g Fishoil
500 Cals / 65g Pro / 5g fat

M2 HANGRY 9:15am (1200c/137p/30f)
9oz cooked chkn thighs/5.2oz chick peas/7oz grilled veg -
700 Cals / 72g Pro / 25g fat

M3 1:15pm (1650c/187p/50f)
6oz ham and mozz wrap w/tomato,pickle,onion, mustard
450 Cals / 50g Pro / 20g fat

M4 5:15pm (2150c/237p/75f)
3 poached eggs/ 4 slices pro fiber bread / bite of kids burger
500 cals / 50g pro / 25g fat

M5 & 6
Puffs with almond milk and casein then midnight burger woke up starving
+ 1000 cals +or-

3150 cals / 300g pro / 100g fat at least burger was leftover from wife lunch out do no idea how lean.

High cal day

[shaneinga]

Wednesday 9/16/15
202.8 lbs

Higher rep day today except for deads. Actually might be slightly lower rep day because I'm bumping incline DB presses. Hopefully deads go well back, legs, and calves are kind of sore. Maybe the sore calves will keep me back on my heels cause if I get forward on my toes I'll probably scream or tear a calf.

5:

Good luck, I see the weight is starting to fall off you at a good clip. Keep after it, dieting sucks. Not that you don't already know that.

[DocJekyll]

The death of a versa grip.

EDIT: Back for the Ninja.

Nice bump on those Inclines. 85's for reps and volume are big numbers - what degree do you set the bench at?
I have been using a mixed grip as well - left hand under. Just feels comfortable.

Great work on the deads even without those chit-straps.....Guess you'll be doing some shopping today.

[raynerd]

Great scale weight. RIP versa grip!

[fittofattofit]

So you had a 'wardrobe malfunction' Tim
Still had a big workout with incline pressing the 85 pounder DBs and an easy set of 405 x 5 pulls. Could've been an injury if those grips had given way at the wrong time so I'm glad you came out unscathed (apart from the raw calluses)

[RT1957]

Nice work Tim upping the DB's on Inclines...despite the strap problems you still got some good deadz done....looks like the scale is heading south this week

[raynerd]

Great scale weight. RIP versa grip!

Edit: ninja edit x 2
Solid DB work Tim, excellent power on those high reppers. Damn scary chit with that wrap, glad no injury occurred. Still got a bunch of heavy chit pulled so excellent work!

[MooseTequila]

Bummer on the sh!t grip Tim... at least you came away unscathed, unlike the grip. Sweet weight loss, and heavy deadz sans grip...

[Plateauplower]

Good luck, I see the weight is starting to fall off you at a good clip. Keep after it, dieting sucks. Not that you don't already know that.

It has not been too bad yet, first couple fo days were a little rough, but so far I have been okay on the lower cals. I dont have any real goal or desire to try to take it too far, basically just trying to keep from putting on too much fat. I will just diet a little until I have had enough, going to try to be fairly lean next summer.

The death of a versa grip.

EDIT: Back for the Ninja.

Nice bump on those Inclines. 85's for reps and volume are big numbers - what degree do you set the bench at?
I have been using a mixed grip as well - left hand under. Just feels comfortable.

Great work on the deads even without those chit-straps.....Guess you'll be doing some shopping today.

Bench is about 30 degrees I'm guessing, its a little lower than 45 for sure. It feels like I just hit my front delts at 45. Yea I'm going to need to buy a spare set. The otehrs are fine except the stench. Probably bite the bullet and get real versas.

Great scale weight. RIP versa grip!

It got lighter after some coffee

So you had a 'wardrobe malfunction' Tim
Still had a big workout with incline pressing the 85 pounder DBs and an easy set of 405 x 5 pulls. Could've been an injury if those grips had given way at the wrong time so I'm glad you came out unscathed (apart from the raw calluses)

Lol yep, thats the crappy part of being attached to lifting aids. I was secretly happy when it broke. 315 felt like a ton today. Although the singles just flew up with mixed grip and hands. If I worked for a living instead of pushing paper my hands might have been tough enough to get my regular work in without them...

Nice work Tim upping the DB's on Inclines...despite the strap problems you still got some good deadz done....looks like the scale is heading south this week

Thanks, yea scale is getting back to more of my comfort zone.

Edit: ninja edit x 2
Solid DB work Tim, excellent power on those high reppers. Damn scary chit with that wrap, glad no injury occurred. Still got a bunch of heavy chit pulled so excellent work!

Yea I thought the same thing, had it been above my knee when it broke before lock it could have been bad news. Luckily it broke before i even got to my shins and I was able to just set the bar down, I didnt know what happened just lost tension on my wrist.

Bummer on the sh!t grip Tim... at least you came away unscathed, unlike the grip. Sweet weight loss, and heavy deadz sans grip...

Thanks, I'm Shawn though JK...I think that was the first time pulling 405 barehanded usually 365 was my limit, I dont think I could do it DOH though. I usually put straps on at 315 and belt at 405.

[DocJekyll]

yeah, I am the same way. 45' is all delts. I keep it at the same level as you. It feels much better and certainly more productive.

Go for the real deal if you can.

[EB68]

Strong session Tim. Sorry to hear about the cheap grip aids. I try to avoid them myself, doing it with no aids makes things go faster and keeps my forearms in shape. Most of the time my grip isn't the limiting factor with Deadlifts anyway.

[mirroroferised]

Well that sucks lol Good thing you're okay anyway and able to hammer out a good session.

[Plateauplower]

yeah, I am the same way. 45' is all delts. I keep it at the same level as you. It feels much better and certainly more productive.

Go for the real deal if you can.

Got the REAL Versa Grips coming...And got a full-refund for the ones that broke

Strong session Tim. Sorry to hear about the cheap grip aids. I try to avoid them myself, doing it with no aids makes things go faster and keeps my forearms in shape. Most of the time my grip isn't the limiting factor with Deadlifts anyway.

I wish my grip strength wasn't the limiting factor. I might work on it some, but for some pulling exercises (DB Rows, Pendlays) grip aids keep my elbows from hurting which is also a plus.

Well that sucks lol Good thing you're okay anyway and able to hammer out a good session.

Yea glad it broke when it did. Could have been bad. Real versa grips should be arriving Friday and the wife got some of the smell out of the ones I usually wear.

[DocJekyll]

2 point play there. Nice acquisition!

[Plateauplower]

Thursday 9/17/15
203.8 Lbs

Site won't let me edit yesterday, but I ended up having a high calorie day, ate some cereal and casein around 8pm and a leftover burger when I woke up around 1am starving so came in around 3100 for the day. Just a hungry day and will call it re-feed and move on. Going to try to get some cardio in today but its going to be a busy day.

Walk & stairs of death
40 min / 15 trips / legs & lungs got worked


M1 7:30am
Grk yog/whey
300 Cals/60g pro/1g fat

M2 11:45am (1000c/132p/26f)
9oz cooked chkn thighs/5.2oz chick peas/7oz grilled veg -
700 Cals / 72g Pro / 25g fat

M3 2:00pm (1450c/182p/46f)
Ham wrap with mozz/tomato,onion,pickle
450 cals/ 50g pro / 20g fat

M4 5:00pm (2300c/260p/86f)
4 eggs over protein fiber bread with grilled veggies and grass fed beef.
850 cals / 78g pro / 40g fat

Totals: 2300 cals / 260g pro / 86g fat

[RT1957]

Sites been weird for a few days....keep at it....casein is the only Protein powder I use.....I like long lasting protein since recovery isn't instant....and I've usually feed myself before the WO so Whey to me is a waste of money and Milks breakdown is 80% casein and 20% whey....nature seems to think casein should be the big boy...Just thoughts

[Jtbny]

Idk I use my versa grips for a lot, pull-ups, any rows, deadlifts ect and haven't once had a grip issue when I mix grip/chalk it. Granted I always do my work set of dreads with no versas but that it. Grip strength is overrated

[conoutlook]

1am burger nice 😆

[Plateauplower]

Sites been weird for a few days....keep at it....casein is the only Protein powder I use.....I like long lasting protein since recovery instant....and I've usually feed myself before the WO so Whey to me is a waste of money and Milks breakdown is 80% casein and 20% whey....nature seems to think casein should be the big boy...Just thoughts

I use more whey cause I mix it with plain Greek yogurt every morning for breakfast, but I like casein for mixing into puffed cereal it turns it into a thick dessert like mess, good stuff. I think both are pretty good it all ends up just broken down amino acids anyway. I think the casein is just slower digesting becuase it congeals in the gut.

Idk I use my versa grips for a lot, pull-ups, any rows, deadlifts ect and haven't once had a grip issue when I mix grip/chalk it. Granted I always do my work set of dreads with no versas but that it. Grip strength is overrated

I try not to use them for pullups but I will if my elbows get sore. I was actually surprised that it seemed easier pulling mixed grip. I don't like mixed grip for reps because I feel like my back is getting worked differently on each side, but singles I was able to not pay any attention to it. I tried hook grip, likely not doing it right but that hurt.

1am burger nice 

It was the best option at the time. Glad the wife ate all the fries cause at 1am and wanting to get back to sleep anything in that container was going down the food chute.

[Plateauplower]

Friday 9/18/15
202.8 Lbs.

DBs and squats today.


5:00 - 6:15am / 75 min / 25 sets

I need a break or a program change or something. Didn't feel very motivated and I hurt all over. It doesn't help that I have been having some allergies lately which is rare but it's been a very dry end of summer and I've been sneezing and congested. My elbows, shoulders, back, knees pretty much were all not feeling great today. I did stairs yesterday and my legs were a little sore from that. Two days rest then I'll figure something out for next week, I'm hesitant to try to lift light as that usually doesn't work for me. Maybe a week of 1 body part per day. Idk. $hitty workout.

DB bench
70sX10
85sX8
100sX7
100sX6
90sX7

SS with

85sX10
100sX10
130sX8
130sX7
110sX8
----------------
Squats
135x12
225x10
315x8
335x6
355x3

SS with

DB shoulder press
60sX10
70sX10
70sX10
80sX8
80sX8
--------------------
DB hammers (occluded)
30sX15
30sX12
30sX10

SS with

DB tricep press (occluded)
50x6 - elbows screaming

EZ French press (occluded)
50x12 - elbows hurting

Done


Pm
Test real versa grips. Not real smart since I feel like I need more recovery, but whatever



Deads
135x5
225x5
315x3
405x3
455x2
495x1 PR vid
515xFail

------------------------
M1 7:00
Grk yog/whey/multis & fish oil X tend intra
350 cals / 60g pro / 3G fat

M2 9:30am (900c/125p/27f)
Chkn thigh wing sauce wrap
550 cals / 65g pro / 24g fat

M3 1:15pm (1800c/190p/68f)
8oz organic grass fed burger/35cal mozz/baked beans a few tortilla chips
900 cals / 65g pro / 41g fat

M4 rest of day (2800c/250p/78f)
Grilled chkn breast, potatoes, fruit salad 2 beers
1000 cals / 60g pro / 10g fat


2800 cals/ 250g pro / 78g fat

[Jtbny]

I know that while eating in a deficit I have to lower volume while maintaining intensity. Volume becomes the enemy of recovery. I read a powerlifting meet prep article that I used for my prep and one of the main components talked about reducing volume weeks before the meet and holding on to intensity until the end. The reason started was that volume takes much longer to recover from. If you aren't eating enough that "bucket" never refills. Their studies athletes could recover week after week far better when volume was lowered which in turn had greater progression due to not being inhibited by recover issues. You're like me in the volume and intensity camp. I normally can handle both but while dieting, one has to go for long term progression.

Anyhow, Time after time I've tried to overcome this volume issue while dieting and it's always beaten me down. This time, 30+ days in, I've gone the route of screw volume and keep intensity and I feel much better.

Tldr; volume with low cals = evil

I read this recently about whey and casein. I'll go the other direction and say caesin is a waste of money IMO. Since milk does contain 80% casein I'll get it from that and use my fast absorbing whey with its many benefits that casein doesn't have.

http://www.bodybuilding.com/fun/case...ey_protein.htm

This is the a vid they made to compliment the article I referenced above. Ignore the powerlifting part. Take away is the recovery aspect of particular training. Anyhow interesting stuff: http://youtu.be/HFvPYkRwYRo
About the 5min mark***

[DocJekyll]

You sounds burnt and down Tim. Take the break this weekend, do something for yourself: grab a DT massage or go sit in the Suana and Whirpool; or $hit do all three or whatever makes you happy. Clear your mind, go eat some food, rest and recharge. Plan a solid program for next week and come back firing.

BTW, pressing hundi's for 7 reps followed by (rows?) at 130 aint nothing to sneeze at.

Get refreshed man.

[RT1957]

I know that while eating in a deficit I have to lower volume while maintaining intensity. Volume becomes the enemy of recovery. I read a powerlifting meet prep article that I used for my prep and one of the main components talked about reducing volume weeks before the meet and holding on to intensity until the end. The reason started was that volume takes much longer to recover from. If you aren't eating enough that "bucket" never refills. Their studies athletes could recover week after week far better when volume was lowered which in turn had greater progression due to not being inhibited by recover issues. You're like me in the. Olive and intensity camp. I normally can handle both but while dieting, one has to go for long term progression.

Anyhow, Time after time I've tried to overcome this volume issue while dieting and it's always beaten me down. This time, 30+ days in, I've gone the route of screw volume and keep intensity and I feel much better.

Tldr; volume with low cals = evil

I read this recently about whey and casein. I'll go the other direction and say whey is a waste of money IMO. Since milk does contain 80% casein I'll get it from that and use my fast absorbing whey with its many benefits that casein doesn't have.

http://www.bodybuilding.com/fun/case...ey_protein.htm

This is the a vid they made to compliment the article I referenced above. Ignore the powerlifting part. Take away is the recovery aspect of particular training. Anyhow interesting stuff: http://youtu.be/HFvPYkRwYRo
About the 5min mark***

Solid WO Tim....I think both Doc and John have some insight here so nothing to add on that end.

I also shouldn't have said Whey is a waste of money....obviously they both have benefits as they are natural. I use casein only because I feel since I'm feed casein seems to be a better choice for me since I want protein working for me as long as possible. I guess I don't see the need for fast acting protein since I am feed and recovery is not instant...the longer it takes protein to break down the longer I have it working for me....that was my thinking....and since we are really in a constant state of repair long acting protein just made more sense to me