Really off to a lean and clean start today:
Meal 1- coffee with whey
Meal 2- egg whites, rice
Meal 3- chicken breast, rice, broccoli
Meal 4- Powerbuilding pudding
Meal 5- egg whites, rice
Meal 6- chicken thighs and veggies?
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08-07-2022, 08:52 AM #781"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-07-2022, 11:52 AM #782
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08-07-2022, 01:16 PM #783
These rest days are so needed. Feeling better in the pecs with sub 300 lb training anyways. My left knee is still not right so I’m only guessing that I’ve done something to the repair job…going to try squats again tomorrow….
Diet was nice and clean and I’m going to try and keep there more often now. Enjoyed some of my wife’s cooking this week…but gotta watch that!"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-07-2022, 03:31 PM #784
Todays diet was perfect.
3300 cals
400 g pro
250 g carbs
48 g fat
Really, that’s a great spot for me, 53% protein and 14% fat. At times I’ll lower carbs, allow more fats…whatever it takes to stay very high protein. I love it.
I’m going to try to duplicate this more often."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-07-2022, 05:44 PM #785
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08-08-2022, 04:27 AM #786
Seems like it’s going to result in a slight cut…been hitting 3600-3800 more often lately due to more cheese and ice cream.
Yet body weight was staying steady 282-283 and my strength going up “maingaining”
So…hoping that eating less cheese and ice cream, no chips …just cleaner…while keeping that protein will continue with maintaining or cutting. If I lose strength I’ll add more fat. Fats pretty low at 14%.
Man you must love carbs! I feel like I eat a lot of carbs when I hit 200-250!"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-08-2022, 08:30 AM #787
Worked cautiously on ssb squats.
235x10
255x8
285x7
305x6
325x4
Then front squats
135x10
155x8
135x8
Then one legged leg ext for four high rep sets, light. Leg curls and calf raises.
The knee pops and grinds and …it sux. Wasn’t painful at these weights."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-08-2022, 09:13 AM #788
Todays meals should land me at 3000 cals, 360 G protein
5- whey coffee
8- 1 egg, 2 cups whites, 1 cup oats
11- Powerbuilding pudding
2- 1 egg, 2 cups whites, 1 cup oats
5- 8 oz lean ground beef, potato
8- 8 oz lean ground beef, potato
May add some green veggies…"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-08-2022, 01:36 PM #789
What an arm workout. I think it was just 8-9 heavy intense sets each.
Started with my pushdowns/alt db curls today for a change up. I think I did 3 sets of curls with the 60s and two more with the 48s…massive pump. Pushdowns, I pyramid style trained there from 66-125.
Skull crushers and ez curls to finalize it. Brief, brutal."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-09-2022, 03:57 AM #790
Today I created a more simple method for me to satisfy my protein cravings, track choices and understand what I can do with carbs and fats after satisfying the protein needs.
1- I lay out six protein selections , each three hours apart.
2- I tabulate cals, grams from those six choices.
3- I set a daily cal goal and examine how many I have left to play with.
For example, today I targeted 3000 cals.
My target protein choices
5- 2 scoops whey in my coffee
8- 4 eggs, 3 oz chicken
11-4 eggs, 3 oz chicken
2- 10 oz tuna
5- 8 oz chicken
8- 2 scoops whey
This already puts me at 2100 cals, 65 g fat, 30 g carbs.
900 calories remain, focused on getting carbs.
This feels much easier for me."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-09-2022, 04:09 AM #791
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08-09-2022, 05:48 AM #792"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-09-2022, 05:56 AM #793
The reason this makes sense is like a big obvious slap in the face…
We don’t always have enough egg whites for a whole week for example…or maybe I just want whole eggs…so as the cal count goes up due to fat in the yolks, the carb count should really go down that meal….as it did today, instead of a cup of oats, I went half a cup …with my 4 eggs, 3 oz chicken meals…
This leads to better use of things like cheese, yogurt, nuts….even milk.
Get the protein, adjust the carbs. The fat comes with the protein…ie eggs, beef, chicken thighs…
So, some days I may eat 250 g carbs and only like 25 g fat…other days I may eat 70 g fat and only 180 g carbs…whatever. It’s simple enough. Obviously I’m still in a “calorie range”- so for the sake of the journal here, for the moment, I’m targeting 3 k, if I get 3300 I’m not going to cry about it.
Ultimately I don’t want to feel weak, cranky or like I’m sacrificing my protein. I can easily give up fats or carbs, just not both ha ha."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-09-2022, 10:19 AM #794
3000 calories
8 whole eggs
1 cup oats
1 banana
1 lb potatoes
14 oz chicken breast
10 oz tuna
4 scoops whey
1 cup chopped broccoli"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-09-2022, 10:40 AM #795
Having this thought…
Now that I’m really at a crossroads…it might be time to just set both my squats and bench at my body weight and train with that for the rest of my days. Adjust the weight as my body weight/reps dictate.
With bench, I can see gradually losing strength as my weight drops…but I’d be happy with multiple sets 5-8 reps anyway. Same with squats, 6-12 rep sets would be fine. I can live with that as long as I can stay healthy.
It’s an interesting way to think about it."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-09-2022, 04:49 PM #796
3022 cals
387 g pro
70 g fat
203 g carbs
Perfect again. 3 hour spacing works for me.
In the future I can see cutting to 5 meals without any real issue. If I’m up really early I’ll do a lot better with 6 though."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-10-2022, 01:26 AM #797
281.8 this am.
Protein selections and ballpark protein
8 eggs- 48
4 scoops whey-120
16 oz chicken- 135
10 oz tuna - 58
Total ballpark protein 361 g =1444 cals
Leaves 1500 is cals from fat/carbs on the day.
Will post anticipated meals below.
4 am whey coffee
7 am 8 whole eggs, 1 cup oats
10 am 8 oz chicken and potato
1 pm 8 oz chicken and apple
4 pm 10 oz tuna and potato
7 pm whey shake
3016 cals,
404 g pro
176 g carbs
71 g fatLast edited by coachcalande; 08-10-2022 at 01:40 AM.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-10-2022, 07:41 AM #798
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
Npd with 200x 3x6-10
Arnold press is getting better - slowly gaining strength back in inj shoulder 30x13 today
Upright rows with 75,85 for 8-12
Shrugs for high reps with 185
Lateral raises with 15x 15"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-10-2022, 04:20 PM #799
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 cup rice
4 8 oz chicken, 8 oz potato
7 whey shake, apple"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-11-2022, 02:05 AM #800
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 yesterday were pleasing (on Twitter) as I can see some difference already - maybe just the shirt I was wearing.
Having my whey coffee now.
Slept well
Mood is good considering high level of stress right now."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-11-2022, 07:17 AM #801
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 month or so I was in the area of a mere 8 cals per pound.
My theory is that the higher your body fat % , the fewer cals per lb you need. At lower body fat, to preserve lean tissue and avoid illness youll need a higher cal:lb
Bulking for me is at about 12 cals/lb
Cutting 10.5-11.0"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-11-2022, 02:07 PM #802
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08-11-2022, 02:27 PM #803
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 sitting. I push mow my lawn…I use my snow blower, rake, shovel…maybe move some wood….no real active. I don’t need 5000 to bulk anymore."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-11-2022, 06:01 PM #804
372 g pro
226g carbs
65g fat
3050 ish cals
Another great day. See how it impacts my training session tomorrow."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-12-2022, 02:22 AM #805
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 fats.
Seems like I’m hitting 50% protein fairly regularly but let’s see what happens when I add red meat which drives up fat cals.
281.2 at weigh in this morning. I’m in no rush! Would be perfectly fine to stay at this weight provided my lifts improve and I stay healthy."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-12-2022, 02:40 AM #806
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
5- 9 oz cooked ground beef (85%), 8 oz potato
6- whey shake, banana or apple"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-12-2022, 06:24 AM #807
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 raises
Ez curls, db curls, pushdowns"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-12-2022, 04:02 PM #808
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.
"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-13-2022, 01:44 AM #809
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 and my son brought home a huge box of chewy chocolate chip cookies. They are a temptation."A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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08-13-2022, 03:03 AM #810
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 will see…baking more chicken now so will probably eat chicken and potato"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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