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    Planned menu 5 am 1 cup egg whites, 4 eggs,...

    Planned menu

    5 am 1 cup egg whites, 4 eggs, 1/2 cup oats
    8 am 1 cup egg whites, 4 eggs, 1/2 cup oats
    11 am 8 oz chicken, green beans
    2 pm 10-12 oz tuna, potato
    * two potential whey shakes….we...
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    279.6 this am. Having black coffee instead of...

    279.6 this am.

    Having black coffee instead of coffee with whey right now.

    Thinking about what to mark for protein selections today.

    Probably craving sweets ha ha, had a dream about cookies...
  • Hamstring cramps next bench session will be a...

    Hamstring cramps next bench session will be a fine reminder ha ha. Man nothing worse.

    Nothing exciting to report here. Knee seems a bit better and I weighed in at 279.6. I hate cutting.
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    Took advantage of a fine meal of beef and roasted...

    Took advantage of a fine meal of beef and roasted potatoes, a salad too….swapped out the final protein shake. Went over target by 400 cals. Figure I can shave some cals tomorrow.
  • Pretty clear that the left is hoping to motivate...

    Pretty clear that the left is hoping to motivate its base with “Trump is going to prison “

    Same way that the right has done it with Hillary.
  • Why wait two yeaRs? Clown show

    Why wait two yeaRs?

    Clown show
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    Legs , calves and arms done. Did supersets all of...

    Legs , calves and arms done. Did supersets all of the way thru to get it done fast.

    Ssb squats 305x9,7,6,5,5
    Front squats, with the inj just staying at 135 x8-10 reps
    Leg ext, leg curls, calf...
  • Today Im doing supersets Squats- curls-...

    Today Im doing supersets

    Squats- curls- pushdowns

    Pressed for time now in August so things may change.

    SSB squats 305x9 which is one away from all time best there. Comes with calorie...
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    If I stick to the plan today, I’ll hit 55%...

    If I stick to the plan today, I’ll hit 55% protein.

    Selections by meal:

    Meal#

    1- whey coffee
    2- 2 cups egg whites, 1/2 cup oats
    3- 8 oz chicken, 1/2 cup oats
    4- 12 oz tuna, 8 oz potato
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    Stoked for leg day. Having my whey protein coffee...

    Stoked for leg day. Having my whey protein coffee right now.

    Planning to eat som red meat today. With my new system, I’ll lay out all my likely protein choices and fill in cals with carbs and...
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    372 g pro 226g carbs 65g fat 3050 ish cals ...

    372 g pro
    226g carbs
    65g fat
    3050 ish cals

    Another great day. See how it impacts my training session tomorrow.
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    Yeah it’s really something. Some folks hear I can...

    Yeah it’s really something. Some folks hear I can bulk on like 3500-3800 cals and they are shocked…well I’m almost 56 and other than my 80 min workouts three or four times a week…I’m probably...
  • I love hearing about crazy stuff like that arm...

    I love hearing about crazy stuff like that arm workout posted above.

    When I was a college kid I had a bench in my room….and a seated calf machine. Sometimes on a Sunday, while watching NFL, I’d...
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    The difference between NOTICEABLE bulking and...

    The difference between NOTICEABLE bulking and cutting for me so far is about 2 calories per 1 lb of body weight.

    This is a study that Ill continue.

    When I went down to 270 lbs fast, the last...
  • Down to 280 this am. I had set my body weight...

    Down to 280 this am.

    I had set my body weight bench at 285. I got it for 8
    ,6,6,6,5 yesterday… I’m contemplating lowering that as I drop weight but I may wait until that 285 becomes a struggle....
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    283/280.8 These results are coming faster than...

    283/280.8

    These results are coming faster than expected. I didn’t expect such a rapid change in the scale and so far, other than not having egg whites in the house, easy.


    The videos I made...
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    Went grocery shopping so now I am back to having...

    Went grocery shopping so now I am back to having some egg whites!

    Tomorrow
    4 am whey shake
    7 am 4 eggs, 1 cup whites, 1/2 cup oats
    10 am 4 eggs, 1 cup whites, 1/2 cup oats
    1 8 oz chicken, 1...
  • More protein, adjust carbs and fat Multiple...

    More protein, adjust carbs and fat

    Multiple sets 10-12 is definitely not failing- after a set of ten to failure youd be grinding to get 8-9.
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    Excellent lift at 3000 Cals and 281.2 lbs ...

    Excellent lift at 3000
    Cals and 281.2 lbs

    Bench 285x8,6,6,6,5
    Rows 288 x10,8,8,7,6

    Incline with 205x4x6-10
    Pulldowns with 200x 4x8-10

    Flyes with 48x 3x8-12
  • Gained a rep On my body weight challenge. ...

    Gained a rep
    On my body weight challenge.

    Weight 281.8
    Bench 285x8

    Hit my rows 288x8

    Did really well with all of my presses and pulls today.
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