Turning into a meathead- mid life crisis

[coachcalande]

Spoke too soon re DOMS. Feeling the pecs now.

Figured that intensity would do the trick (fly presses)

Looking right around 350g protein today at 2500 cals max. 60% protein, 20% each for carbs and fat.

What am I going to look like this time next year? Thinking long haul. I’ll never lose interest in size and strength, looking for happy medium.


Experiment today- at the onset of hunger, grabbed 2-3 oz chicken breast…does it cure hunger quickly? Yup. Silly maybe but useful information.

[coachcalande]

For reference at a later date:

https://physiqz.com/powerlifting/die...eal-nutrition/

[coachcalande]

60-20-20 macros today. Second time in a week that I crossed to 60%. 2500 cals, 350ish protein.

Can’t wait til to tomorrow’s lift!

[coachcalande]

Whoa, 295 this am. Didn’t expect that after the calories bumped this weekend.

Energy and mood, excitement about training= all great. 10 on a scale of 1-10 which is shocking because I just know there aren’t any strength PRs happening in the near future with the style and pace of this high volume, high intensity training.

No DOMS today at all. It’s got to have something to do with inflammation. Even my shoulder has been feeling better.

On a frustrating down note, my microwave died…none at work, none at home. Have to adapt until I can get out for another one. My wife says we have one in the garage that “still works.” We will see.

It’s GO TIME!

Squats
Front squats
Leg ext
Leg curls


Then an arm assault!

[coachcalande]

Did five sets of these, weight was made to “feel heavy” with pauses and getting as deep as my flexibility allowed.

Going to break a lot of rules today.

Feeling awesome.

https://youtu.be/qxP7WoJl6EE

[coachcalande]

Had to divorce myself from my brides amazing cooking last night…and may do the same again today.

So far:

4 eggs, cup of whites, oatmeal, black coffee

After my lift I had about 8 oz ground turkey and vegetable medley

Brought a pound or more of chicken breast to work, maybe an apple

After work it’ll be a whey shake in water (strawberry)

Dinner will probably be tuna and rice, veggies

This couldn’t be any easier and I like eating this way. The worst part is the unknown actual eating times at work, so it’s a “get it when you can” method of taking a hunk of chicken and eating it like a protein bar. There’s just no way to count on a regular meal time. Essentially I WANT TO CONSUME ABOUT 150g of protein-180 at work, match that at home.

[coachcalande]

Todays food:

4eggs, 1 cup egg whites, oats
Maybe 8-10 oz ground Turkey, green beans
10 oz chicken breast
15 g whey protein in cup of coffee (90 cals)
Whey shake
8 oz ground turkey, green beans, rice, veggies

2495 cals, 318 G protein, around 106 carbs, 77 fat.

Simple idea, protein is 2x carbs which is 2x fat ideally.

Continue to stay high % protein and love it.

Losing about half lb a day or better. Energy, enthusiasm, mood, off the charts!

[coachcalande]

Macros around 50% pro, 25% carbs, 25% fat, some variations - 60%-20%-20%

March
1 300
2 301.2
3 299.6
4 298.4
5 298
6 297
7 296.4
8 295
9 294.2

Playing around with a new FAV- adding whey to coffee in the am. These are small scoops, approximately 15 G protein per cup of coffee. Only other adjustments would include eating mixed veggies more freely. Not bumping starches up at all and seem fine with morning rice/oatmeal and evening rice/potato. Allowing myself as much chicken breast (or 93% lean ground turkey) as I want from 7am-2pm, average about 16-20 oz.

Legs felt really worked yesterday and that’s what I’m after. My triceps are starting to show in a fun way. Obvious thinning at mid section and face.

Last night I slept pain free, my shoulder didn’t bother me at all. When this is done, I hope to look absolutely wild at 55 and natty. Figure I can keep 19” arms or maybe 18” plus at around 225 lbs. I’d be happy as a clam at 250.

I’m have not been under 270 since maybe 2003?

[Kylehero]

Good work on the consistent logging. I’ve been following my own longterm plan to get my lifts up to respectable #’s over the past 60 days, with another year of consistency going into it. Stay the course man!

[coachcalande]

Free tacos at work, discipline! Easily would have thrown down a pound of
Beef had I not eaten chicken breast just before

[coachcalande]

Targeting 3000 cals and 400 G protein today…hungry

Really at the point where I know I will eat starchy carbs twice a day, essentially unlimited protein and veggies the rest of the day though I generally consider 8 oz a serving. Playing around with two protein shakes a day, one in coffee and one after work.

I’d be pretty happy doing this awhile!

Thinking a lot about tomorrow’s lift, might do some incline fly presses tomorrow. We will see.

The approach I’m taking with moderate weights is this…..Moderate weight lifting is safer and better for hypertrophy given less wear and tear on joints. It creates better blood flow, more overall volume. It’s sort of easier to accept strength loss if it’s not directly tied to those big triples…


In all, trying to train more like golden era bodybuilders.

[coachcalande]

294 even.

Chest back and shoulders this am.
High volume of sets, reps, varied poundages, anywhere from 20-3 reps to failure.

Bench/pulldowns
Incline/narrow pulldowns
Flyes/rows
Arnold press
Upright row
Side, rear, front db raises

Aiming for 2500-3000 cals, 350 G protein

[coachcalande]

Family is having pizza tonight, just another example of how I was eating before.

Today:
3:30 whey coffee x3
5:30 eggs, oats
10:00 10 oz chicken breast and green beans
1:00 8 oz chicken breast and…
3:00 whey shake
6:00 tuna, rice

2700 cals, 400 G protein


* Got a call today for a new Head Football Coach opportunity. We will see how that goes.

[coachcalande]

March Madness

March
1 300
2 301.2
3 299.6
4 298.4
5 298
6 297
7 296.4
8 295
9 294.2
10 294
11 293.4

Smashing it.

Drinking my protein coffee now.

[coachcalande]

Todays meals

3:30 coffee with whey
7:00 eggs, oats
10:00 chicken and broccoli
1:00 chicken and broccoli
3:30 whey shake
6:00 chicken, potato veggies probably or tuna and rice with veggies…something like that…

In the neighborhood of 2500 cals with 375 G protein. Under 100 g carbs, about 54 g fat.

Massive success is the best revenge.

[coachcalande]

March
1 300
2 301.2
3 299.6
4 298.4
5 298
6 297
7 296.4
8 295
9 294.2
10 294
11 293.4
12 292.6

Legs and Arms to be trained today.
Fighting a head cold, the kids passed it to me…I’m ok, but rough sleep

Smith squats
Front squats
Leg ext
Leg curls
Calf raises *long time since I trained calves*

Then I’ll blast arms

Ez curls/pushdowns
Alt db curls/ skull crushers

Everything will be 8 reps plus most likely up to 15-20. 4-6 sets each

Hoping to be in 280s by Tuesday making it a 20 lb loss.
Ran out of whey mix, and potatoes so I’m going to have to shop this am after my lift.

[coachcalande]

Todays meal plan:
2:30 coffee, choc whey x4
6:00 eggs, whites, oats
9:00 chicken and broccoli
12:00 2 cups egg whites, 1/2 cup oats
3:00 whey shake
6:00 ground beef over rice, vegetable medley
3000-cals, 380 G protein

[coachcalande]

Todays front squats.

https://youtu.be/XcCQ_BKznTQ


Suffering from a bad cold, pressed thru it, 5 sets squats, 4 front squats, 4 ext, 4 let curls.

If all goes well and I get some rest, I’ll do an arm workout later today.

[coachcalande]

Arms done.

Nine or ten sets each as usual. Resting up, big beef and rice meal later tonight. Should hit 2900-3000 cals just like last weekend. My last meal was egg whites and half cup oats.

Going to have my choc whey now…out of strawberry.


This cold is awful .

[coachcalande]

Finally got some sleep

March
1 300
2 301.2
3 299.6
4 298.4
5 298
6 297
7 296.4
8 295
9 294.2
10 294
11 293.4
12 292.6
13 291.2

[coachcalande]

306-291= 15 lbs leaner.

Looking forward to continue to change my body.

No longer feeling the need to chase numbers and smash PRs at the expense of our budget, my belly and my health.

What works for me so far is nothing earth shattering, I cut calories but I try to get 5-6 servings of protein a day at 50-60 even 70 grams at a time.

I cut carbs lower because meats, eggs …it’s going to drive fats up. I still try to keep fats in the area of 50-75 g a day at worst. Gotta cook smarter …carbs are usually around 60-100, 150 if I feel the urge. I reallY see no reason to eat 200-400 g carbs, I’m not that active.

Mood and energy, enthusiasm are all good with this approach…even with a bad head cold.


The hardest stretch is at work when there’s no microwave and no meals…just grazing on cold chiCken.

Next hardest is super lean, low carb meals like tuna and broccoli…

Overall it’s very easy and I’ll adjust along the way.

[coachcalande]

Todays meals:

1- whey coffee x3
2- 2 eggs, 1.5 cup egg whites, 1/2 cup oats
3- 2 eggs 1.5 cup egg whites
4 - tuna and rice, veggies
5- whey shake
6- chicken breast, boiled potatoes, mixed veggies

2500 cals, 325 g pro, 179 g carbs , under 65 g fat

My son says “you definitely look a lot less bloated”

Watching “Pumping Iron” again on YouTube

[coachcalande]

This is about 4500 cals, and about a typical days meal back in Dec-Jan-Feb

4 eggs, cup of egg whites, oatmeal, cheddar cheese

Chicken breast on 12 grain bread, 1-2 slices American cheese

Chicken breast on 12 grain bread 1-2 slices American cheese

Mixed nuts, almonds, 2-4 oz

Whey shake in water and two cups milk, maybe a banana or spoon of peanut butter

Three chicken thighs with skin, potatoes or rice, veggies

Ice cream or potato chips or nuts

So figure, I dropped down to 2200-3000 cals. Huge difference. Examining it closer, fats were a yuge chunk of the cals. (40%)

[coachcalande]

Finally got some sleep

March
1 300
2 301.2
3 299.6
4 298.4
5 298
6 297
7 296.4
8 295
9 294.2
10 294
11 293.4
12 292.6
13 291.2
14 291.2

Not surprised to see the same number on the scale. Yesterday when I weighed myself, I got 292.2 and also 291.2….

In any case the drop from 293.4 to 291.2 in a couple days is fast. I also had about 50 grams more in carbs yesterday. (Less fat)


Today, still battling head congestion, going to train chest/back/shoulders for an hour or so the best I can.

Meals:
4 - eggs and oats
615- whey shake
9- Chicken and banana
12- chicken and small apple
3- whey shake
6- dinner?

[coachcalande]

Workout was respectable- 13 sets each for chest and back, 11 sets for shoulders and got it done
In under 70
Min.

Bench pyramid from 195-255
Incline all at 195

Arnold press is helping my shoulder heal, 10 reps with the 30s!

[coachcalande]

On pace for 2700 cals, 380 g pro, only 54 g fat, 138 g carbs

Almost exactly 60-20-20

[coachcalande]

291.2

Holding steady. I’d wanted to slow things down but screeched to a halt last two ams.

Going to drop the am protein shake today ….I guess since that was the most recent change. The other change has been around working in carbs between breakfast and dinner. In all cases the bump in cals was in the neighborhood of 2200/2400- 2700/3000 I’ll have to review .

Four days of bed rest might also have something to do with this.

Only thing I have done is lift and sit or sleep. Still sick. Coughing all night.

In all this is a miserable phase where I’m not making exciting gym gains and yet still have a ton of body fat to lose.

Now from a calorie standpoint, the 2900 cal maintenance mark is looking fairly accurate. 10 cals per pound.

Today I’m going back to my original plan and should see the “carb water” fall off. Carbs hold four times their weight in water and I’d tried boosting carbs to 150ish and probably went higher with the rice Saturday and again last night.

Today:

Eggs, whites, oats
Chicken and broccoli
Lean ground turkey and broccoli
Whey shake
Dinner? I’ll hit under 2500 cals again.




I have a coaching interview today and all this body Stuff could soon be shoved way back in priorities….

[coachcalande]

March
1 300
2 301.2
3 299.6
4 298.4
5 298
6 297
7 296.4
8 295
9 294.2
10 294
11 293.4
12 292.6
13 291.2
14 291.2
15 291.2

[coachcalande]

Today 2100 cals, 297 G protein

Eggs and oats
Chicken and broccoli
Ground turkey and broccoli
Tuna, rice, broccoli
Whey shake

[coachcalande]

March
1 300
2 301.2
3 299.6
4 298.4
5 298
6 297
7 296.4
8 295
9 294.2
10 294
11 293.4
12 292.6
13 291.2
14 291.2
15 291.2
16 290.6

This ams plan

Smith squats
Smith front squats
Leg ext
Leg curls

Ez curls and pushdowns
Db preachers and skull crushers