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

[MooseTequila]

I can't so much of anything that hasn't already been said... strong azz benching... miren the grinder

[raynerd]

Nice benching Tim, setup looked tight and excellent to get 10 reps at 2pps! Then crush it out a few zillion times more.

[Plateauplower]

I can't so much of anything that hasn't already been said... strong azz benching... miren the grinder

Thanks moose, grinding away on it.

Nice benching Tim, setup looked tight and excellent to get 10 reps at 2pps! Then crush it out a few zillion times more.

Thanks, was decent kind of wanted 11, but I don't think it was there. The 5x5 was rough on the first and last set.

[Plateauplower]

Friday 1/8/16
210.8 lbs

Woke up way too early and was hungry and not really tired so got up to have some "quiet time".

Glad this week is over. Had an OSHA inspection yesterday at a facility which was the result of a disgruntled employee complaint and it was pretty rough. They didn't even eat any of the doughnuts I brought for them, so I had to bring them home and get to watch the wife and kids enjoy them... Nothing major, but a lot of little nit picking about very minor things, signage, an expired bottle of eyewash etc, they went well beyond the scope of the complaint and brought a whole crew of inspectors, along with their new boss. It was her first time doing an OSHA inspection so I guess they were trying to show her how much they "know". It was kind of strange because the company sent a bunch of various management and even attorneys, which probably didn't help the process much, it would have been better to keep it somewhat informal and on point of the complaint. We would have been speaking the same language, but throw a bunch of other people in there and it really turns into a circus (I could tell they were a little taken back by the number of people and having various engineers, lawyers etc). Anyway that's gonna have me kind of busy for a while, I don't anticipate much in the way of monetary fines for this one, but good for job security .

Squats today 315 for the 5+ I hit a 12 rep PR on my 3+ at 315 so I guess that will be the minimum. Chest is sore today, like that but makes getting under the bar kind of rough the first few sets.

5:05-6:00am / 55 Min / 28 sets (add about 10 mins second session )

Started off pretty good with a new 14 rep PR on squats at 315, after that and BBB sets pullups etc I was kind of dragging. Did my RDLs some light curls and skipped doing a Row varient I was pretty spent and my back felt pretty well worked, but doesn't reduce the guilt I'm feeling for skipping my rows today got them in later...

Squats 315x14 (miscounted needed to take a shoe off to get it right )


Squats
Bar x 10
135x5
225x5
275x3
315x14 (5+ set, PR, Vid)
295x5
295x5
295x5
295x5
295x5

BBB SS With

Chinups
BWx8
BWx8
BWx7
BWx7
BWx7
-------------
RDLs
135x10
225x10
225x10
225x10
245x8

SS With

Oly Bar curls
65x15
65x15
65x15
-----------
Ha got my Rows done on way to meeting
P Rows
135x10
185x8
205x8
205x6

BB BORs
135x15
135x15
-----------------

M1 7:15
Grk yog, whey, multis, fish oil xtend intra
450 cals / 55g pro / 15g fat

M2 9:45am (850c/112p/28f)
Pork loin flax wrap
400 Cals / 57g pro / 13g fat

M3 12:15pm (1350c/172p/41f)
Turkey Sams with mozz on 35 cal bread
500 Cals / 60g pro / 13g fat

M4 5:00pm (1900c/244p/65f)
8oz burger on 35 cal with mozz/mixed veg /2oz chkn of the kids
550 cals / 72g pro / 24g fat

M5 7:30pm (2400c/250p/80f)
Popcorn coconut oil & butter / nut brown ale
500 cals / 6g pro / 15g fat

[Jtbny]

And there ya go...13 @ 315. If my math is correct - 13>12

[Plateauplower]

And there ya go...13 @ 315. If my math is correct - 13>12

Good thing I'm not an accountant, actually was 14 reps, had to wait until I took my shoes off to figure it out

[piperdown]

One of these days I will squat 315….one of these days! Not sure about 13 reps though…..

An observation and a comment. Observation; my strength went down for about 2 months into my cal deficit and then started climbing back up. Actually went past where I was before on some lifts. Wouldn't surprise me if your's might go down a bit and then bounce back higher.

Comment. OSHA….I might mention I'm the manager of the ESH office at my company. So I know about those ol' OSHA folk. Health Physicist by education, IH by training, BSO because it interested me. 20 years in the field going toe to toe with regulators.

[shaneinga]

315 x 14, damn. Killer squats Tim.

Strong on those 5 x 5 at 295 to follow up that 14 rep monster set.

Chins and RDL's numbers are looking great as well.

Sucks about OSHA, but like you said, job security is the silver lining.

[Plateauplower]

One of these days I will squat 315….one of these days! Not sure about 13 reps though…..

An observation and a comment. Observation; my strength went down for about 2 months into my cal deficit and then started climbing back up. Actually went past where I was before on some lifts. Wouldn't surprise me if your's might go down a bit and then bounce back higher.

Comment. OSHA….I might mention I'm the manager of the ESH office at my company. So I know about those ol' OSHA folk. Health Physicist by education, IH by training, BSO because it interested me. 20 years in the field going toe to toe with regulators.

Actually 14 Reps miscount on OP...

I did the same thing last year, some numbers fell after a few weeks in to the diet then rebounded back and made some progress on some things even during the deficit. Its mostly mind over matter really. Go in and just refuse to lose any ground regardless of the calories and it usually works out just fine after the "adjustment period". I was tanking in energy today, but I got through the important stuff and even gained some ground from a "fed" state.

Ha, we do the same thing for work. I'm in charge of Safety / Enviro health at a bunch of sites for utilities. Degree in and Enviro Health & Safety, and a second in Microbiology. I dabble IH stuff, but if it comes to the point of where I think something is likley to end up in court, I contract out the more in depth IH stuff to an independent third party CIH. As you know, have to end up wearing a lot of different hats. I deal with just about every represented trade union, and get to see and do all sorts of weird stuff Now I'm off to meetings for the rest of the day about NFPA 70E compliance and how to address OSHA's "concerns" from yesterday in a way that is as feasible as possible

[raynerd]

11 reps at 315!! Sweet
Joking wow 14 reps is killer! Looked so strong for all them Tim! Tight form, beauty tempo. Fantastic work!

[Jtbny]

Good thing I'm not an accountant, actually was 14 reps, had to wait until I took my shoes off to figure it out

Sweet, only 6 MOAR to go

[RT1957]

Nice squats Tim....every rep looked solid.....nice work all all around and you got some rows in

[MooseTequila]

I just wanna do 1 squat rep as purdy as yours Tim... dayum, and grats on the 14 rep PR, miren the strength and consistency in form.

[fittofattofit]

Squats 315x14 (miscounted needed to take a shoe off to get it right )

Looked great Tim, right up to and including that final 9th rep

Just looked perfect and way too easy Tim! FTW @ 14 reps x 3pps.
btw my 1RM calculator puts that at a 493lb single so looking good for a 5pps challenge sometime soon

[Plateauplower]

315 x 14, damn. Killer squats Tim.

Strong on those 5 x 5 at 295 to follow up that 14 rep monster set.

Chins and RDL's numbers are looking great as well.

Sucks about OSHA, but like you said, job security is the silver lining.

Yea it was pretty good really, surprised myself with squats, wish I could do wide grip pull-ups tried one and my elbows said nope. Was even able to sneak rows in on the way to one of my meetings today, in work clothes . Yea OSHA, kind of a necessary evil, lol. We shall see what shakes out, I don't think much of anything.

11 reps at 315!! Sweet :
Joking wow 14 reps is killer! Looked so strong for all them Tim! Tight form, beauty tempo. Fantastic work!

Noticed I was still transferring weight back and fourth on my feet, I worked on really staying planted on the BBB sets. Was pretty happy, might have even had another rep in there if I knew that was 14 instead of 13...

Sweet, only 6 MOAR to go D

What, I thought you did I 15, I'm going to need a list of your squat PRs here pretty soon so I know what I need to beat I didn't have 6 more I don't think. My legs are starting to feel it right now. Also did RDLs out of the rack and it's much better going a little lower than the rack would allow really felt my hams today on those.

Nice squats Tim....every rep looked solid.....nice work all all around and you got some rows in

Thanks, yep snuck in my rows on the way to my first meeting, went in with pork and BBQ sauce on my face and a swole back .

I just wanna do 1 squat rep as purdy as yours Tim... dayum, and grats on the 14 rep PR, miren the strength and consistency in form.

Thanks moose, I wanted to stop at 5.

Looked great Tim, right up to and including that final 9th rep

Just looked perfect and way too easy Tim! FTW @ 14 reps x 3pps.
btw my 1RM calculator puts that at a 493lb single so looking good for a 5pps challenge sometime soon

That set was a worker, kind of wrecked me. The first set of BBB I was like wtf this is heavy. So your calculator says I have 5pps huh, maybe I'll go in first thing the morning and give it a try...Oh wait, I'm pretty sure I would be crushed. I'll get there though .

I'll catch up next week or as I can on the journals. Appologize to those I've missed this week it's been a long week and short on Internet time. Stupid RL interfering with my digital lifting fun

[Plateauplower]

Saturday 1/9/15
210.0 lbs

Might get some light cardio in today, and we might get some snow which would mean getting the kiddos out sledding. Legs are sore.

LISS 30 min / 2.05 mi/ 350 cals (4.5 incline)

Bonus Deads (Intensity)
135x5
225x5
315x3
405x3
495x1
515xF
515xF
495x1

M1 9:45am
Grk yog, whey multis fish oil
350 cals / 60g pro / 3g fat

M2 1:00pm (600c/90p/11f)
Turkey on 35 cal/1 slice mozz spinach onion tomato
250 cals / 30g pro / 8g fat

M3 2:30pm (1100c/146p/33f)
6oz cooked (8raw) burger on 35 cal with 1 slice mozz, pickle, onion tomato
500 cals / 56g pro / 22g fat

M4 5:45pm (1800c/226p/65f)
Giant omelet with tomato, spinach, mushrooms, onion, ham, and mozzarella
700 cals / 80g pro /32 fat

Totals: 1800 cals / 226g pro / 65g fat

[piperdown]

Nice Sat workout.

Hope your legs hold up to dragging the sled up the hills if you get snow! Guess you can think of it as a bit more cardio for the day lol

[fittofattofit]

Like that: bonus deads @ 5pps to prime your back for sledding and shovelling snow

[Payton1221]

Tim,

I just tried the crock pot pork that you mentioned in Bill's journal. Delicious!!!

[Jtbny]

Bonus deads...




Crazy man!

[RT1957]

Bonus deads...




Crazy man!

^^^^ Tell me about it.....Good work Tim

[raynerd]

Light cardio....or 2 reps at 5pps...
Awesome work Tim! Glad to see you taking the 600 competition seriously

[Plateauplower]

Nice Sat workout.

Hope your legs hold up to dragging the sled up the hills if you get snow! Guess you can think of it as a bit more cardio for the day lol

Thanks, not sure if the snow is going to stick, still pretty warm here.

Like that: bonus deads @ 5pps to prime your back for sledding and shovelling snow

Should have stuck with a bunch of singles at 495, PR attempt just made me mad .

Tim,

I just tried the crock pot pork that you mentioned in Bill's journal. Delicious!!!

It is really good isn't it? It really adds a good flavor. I eat the first servings without anything added then make wraps with some 10 cal sugar free BBQ sauce.

Bonus deads...


Crazy man!

With the 5/3/1 I don't get to pull super heavy. The plan was 495 as many singles as I could do with good form. The first one flew up, so I thought I had a PR easily. Close but failed at the knees then the second attempt about the shin. The other 495 rep was a grinder.

^^^^ Tell me about it.....Good work Tim

Was happy with the first rep, should have just done 3-4 at 495.

Light cardio....or 2 reps at 5pps...
Awesome work Tim! Glad to see you taking the 600 competition seriously

I don't know man, 600 seems to be stretch to me. I only added 50lbs last year and am guessing it will be harder and harder going forward. 515 was close though on the first try.

[Plateauplower]

Sunday 1/10/16
210.0 lbs

Still pretty sore from Friday . No snow just some slush that froze, so no sledding today unfortunately. Not much planned for today, might get to the store and get some more fresh veg and keep the calories on the low end today. I hope I'm not sacrificing much muscle running such low calories but it seems I either need to really cut calories or do a bunch of cardio and eat around 2300 cals to see the kind of progress I expect on a diet. I'll continue to just take it by feel and adjust as needed. I don't think it should be much of an issue until body fat is on the lower end anyway.

LISS 55 min / 3.6 mi / 600 cals (4.5 incline)

M1 8:45am
Whole grk yog 1.5/ whey 1/multis & Fishoil
450 cals / 55g pro / 15g fat

M2 11:45am (1050c/131p/39f)
Turkey sam on 35 cal with mozz spinach, onion /6oz burger
600cals / 76g pro / 24g fat

M3 3:45pm (1250c/157/47f)
4oz pork loin / stir fry oriental veg & mushrooms
200 cals / 26g pro / 8g fat

M4 5:45pm (1900c/233p/76f)
12oz wild catfish fillets cooked in 7ml almond oil with Cajun seasoning on a flax wrap with 2oz avocado, 1.25oz mozz, onion and tomato
650 cals / 76g pro / 29g fat

Totals: 1900 cals / 233g pro / 76g fat

Catfish (especially wild) have a fishy smell when cooking. When I was searing my fillets my daughter asked me if I was going to eat a penguin. I was like um no, why would you think that...she said your food smells like the penguin house at the zoo . I guess that's better than it smelling like the monkey house....

[raynerd]

Nice work on the cal burn Tim. I honestly believe that you are not melting away muscle on low calories right now. I do think at real low bodyfat it becomes a reality though. I find I will definitely go through some workouts where I feel weak and small and like I am losing muscle like crazy but a quick refeed to load up the glucogen etc and the muscle bellies feel full again and strength pops back up.

[fittofattofit]

Catfish (especially wild) have a fishy smell when cooking. When I was searing my fillets my daughter asked me if I was going to eat a penguin. I was like um no, why would you think that...she said your food smells like the penguin house at the zoo . I guess that's better than it smelling like the monkey house....

Ha ... you've got to love the things that kids say ... and they have a great way of describing things that make it sound so real. I know exactly where she's coming from

And only 1900 cals per day .... you should really shred down at that: with the body mass you're carrying and the work that you do in the gym I'd expect your TDEE to be over 3000 cals

[Plateauplower]

Nice work on the cal burn Tim. I honestly believe that you are not melting away muscle on low calories right now. I do think at real low bodyfat it becomes a reality though. I find I will definitely go through some workouts where I feel weak and small and like I am losing muscle like crazy but a quick refeed to load up the glucogen etc and the muscle bellies feel full again and strength pops back up.

Yea I agree, I have enough fat right now that I don't think the low cals should be too much of a factor in terms of muscle loss. I'm just taking the low days when I can because I know there will be the super hungry days where I come in a little higher. I feel ya on the looking smaller, every time I diet the first thing that happens is I look smaller and fatter as the water and glycogen are reduced but the fat stays.

Ha ... you've got to love the things that kids say ... and they have a great way of describing things that make it sound so real. I know exactly where she's coming from

And only 1900 cals per day .... you should really shred down at that: with the body mass you're carrying and the work that you do in the gym I'd expect your TDEE to be over 3000 cals

It was pretty funny, but I've been in the penguin house it nearly gags you with the smell of fish lol, didn't make my meal seem very appealing, but it was good and I ate it .

Sadly my TDEE is pretty low, probably around 2500. Not sure why that is, outside of the gym I'm not very active though, so that is a big factor. Sedentary job for the most part, and this time of the year I just don't have much going on that keeps me active. Aside from the light cardio in the morning yesterday, some shopping and cooking, my only activity was wrestling with the kids, and that doesn't require much exertion on my end yet .

[Plateauplower]

Monday 1/11/15
210.6 lbs

Scale is being pretty consistent but sure isn't moving very fast, expecting to see a woosh anytime now...3s week for 5/3/1 and OHP today with chest and tricep accessories (and squats). Need to get my weekly foods for work rounded up. Monday's I'm always carrying enough stuff out the door on that it looks like I'm going on vacation .

5:05 - 6:00am / 55 MIn / 29 Sets

Pretty good session today despite not feeling like it was going to be stellar (-14 degree F wind chills). Managed to somehow hit a PR on OHP at 145x9 which was a surprise to me considering the warm ups felt like work sets (even the empty bar ). Everything else was pretty good, heavy squats sets felt heavier than normal, legs still a little out of it from Friday Lulz..Single on bench was rough too, might have been just a tad short of full ROM...Wasn't going to try it again since it barely went up and didnt feel like dumping a bar.

OHP
Bar X 10
95x5
115x5
135x3
145x9 (3+ set - PR)
135x5
135x5
135x5
135x5
135x5
-------------
Squats
135x10
225x10
275x8
315x6
365x3
365x3

SS With

BB Benchpress
135x10
225x5
225x5
225x5
245x4
275x1
---------------
Dips
BWx10
BWx10
BWx8
BWx8

SS With

DB Incline Flyes
45sX12
50sX10
50sX9
---------------

M1 7:00am
Grk yog, Whey, Multis & Fish oil Xtend intra
350 Cals / 60g Pro / 3g fat

M2 10:15am (825c/116p/24f)
8oz burger on 35 cal with 1 slice mozzarella
475 cals / 56g pro / 21g fat

M3 2:30pm (1300c/176p/40f)
Turkey SAMs on 35 cal with mozzarella, onions, tomato
475 cals / 60g pro / 16g fat

M4 5:15pm (1900c/240p/69f)
5 med eggs poached over 4oz whole grain pro fiber bread and 3oz ham
600 cals / 64g pro / 29g fat

[Payton1221]

It is really good isn't it? It really adds a good flavor. I eat the first servings without anything added then make wraps with some 10 cal sugar free BBQ sauce.

I may have mentioned this in Bill's journal, but I tried lettuce wraps (which were fine) but I really like the whole wheat 100 calorie pita . . . and I can get at least 6 oz of meat (probably even more) in one pita.

[mirroroferised]

Sweet, only 6 MOAR to go

lol that's what I was thinking. Why da fuq do you stop before 20???


jk of course ....solid work man. How was walking after that? That is just mind blowing to me doing that with that much weight. One day Strong work on those ohp and of course that nice quick and bonus deadz day.