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

[ajdahlheimer]

I’m 5’ 8”

Manlet. J/k

I'm 5' 10 and half" but they tell me I'm 5' 11" at the Dr. I tell people 5' 10" just because it seems like anyone over 6 feet just towers over me. Pic of me and my buddy who is 6' 4".



http://i65.tinypic.com/donq7p.jpg

[Plateauplower]

Manlet. J/k

I'm 5' 10 and half" but they tell me I'm 5' 11" at the Dr. I tell people 5' 10" just because it seems like anyone over 6 feet just towers over me. Pic of me and my buddy who is 6' 4".



http://i65.tinypic.com/donq7p.jpg

I'm a tall 5'8"

Seriously, I'm pretty sure I was 5' 9" at some point. Maybe I lost fat off my feet? Or Dat der spinal compression from squats and deads .....Once you start lifting as much as me on those, it could happen to you too

[mirroroferised]

Man oh man, ebola or not the weight is still just falling off of you Tim. Love seeing this man! Great job.

[Plateauplower]

Man oh man, ebola or not the weight is still just falling off of you Tim. Love seeing this man! Great job.

Being pretty meticulous and consistent with intake and activity and keeping the numbers on track. The Noro virus was good for a 1-2lb bonus it seems, along with a hit to strength which is hopefully temporary.

Friday 5/11/18
176.2 Lbs

I kinda loosely planned to put todays session off until tomorrow because my legs were still sore from the lunges, those had my legs wrecked all week. It was a little rough today, my legs were not only sore but still fatigued. I got through it, 315 sets of squats were harder than they should be, hopefully next week I'll be back to 100% in strength. Its going to rain all weekend here so I don't think I'll be biking or anything. I am not focused on strength, more so on fat loss, but I hate to see any numbers decline any further than they have already.

Squats
135x8
225x8
275x8
315x5
315x5
315x5

SS With

HS Preacher Curl Mach (PWO)
70x10
90x10
90x10
100x8
100x8
90x8
----------------
RDLs
135x10
225x10
275x8
315x5
315x5
315x5

SS With

Leg Press (PWO)
360x10
450x10
540x10
590x8
630x7
630x7
----------------
Alt DB Curls
35sX10
40sX8
40sX8
45sX7

SS With

Cable Crunches
72.5x15
72.5x15
72.5x15
---------------------

M1 7:00am
3 eggs, 3oz ham, 21g mozz cheese
400 cals / 38g pro / 26g fat

M2 9:00am (900c/72p/64f)
6oz (raw weight) 90% burger, 2oz avocado oil Giardiniera
500 cals / 34g pro / 38g fat

M3 1:00pm (1425c/115p/97f)
4oz chkn B, 4.5 oz spinach, 30ml vinaigrette, 2oz Giardiniera, 1oz blue cheese
525 cals / 43g pro / 33f

M4 4:15pm (2100c/179p/130f)
8oz pork hammered pork loin with 60g Guacamole & 6oz mushrooms, 300g bro-collie with 14g olive oil butter
675 cals / 64g pro / 33g fat

M5 5:00pm (2400c/190p/155f)
Almonds, some cheese, few pork rinds kinda grazed a little I try not to do that when dieting.
300 cals / 11p / 25f

[fittofattofit]

Getting closer, I’m guessing 5-10lbs of fat and I should be pretty lean. Still need my legs to get there and lower waist has a bit left.

Those numbers would be nice. Probably have a better chance at around 170lbs. I’ve been stuck in the low 500s on deads for over a year. Haven’t really been training them for progression but just have to see what happens when I up calories. I’ve hit a good rep at 435 on squats and a shallow one at 455 but that was at 205lbs IIRC.

Monday 5/7/18
5:05- 6:25am 80 Min / 42 Sets
Well that went better than I expected, but I was a little weaker, and my endurance was a little off, but I pushed through and feel great now. It was good to be back in the gym after 3 days of near zero activity. I did OHP today for the first time in nearly 9 months and they felt good. I went with a narrow grip elbows tucked and they seemed fine on my L shoulder so that's good. I will keep them in if they don't cause any issues. Doing them slow and controlled with perfect form and bar path, but they were kinda pathetic in terms of loading. Definitely getting closer to where I want to be in terms of body comp though, still have a little to go, but post workout I was almost shocked by my reflection when changing. Looking like a bodybuilder when I have a pump, almost kind of embarrassing (no brag- I honestly felt kind of embarrassed by my physique in college when I would get lean, when I would look like I lived in a gym. I'm more comfortable in my skin now as an "old man that doesn't give a fuk" so not like I won't be looking for opportunities to be shirtless this summer .

Little more of the stubborn fat to burn off (lol none of it has been stubborn yet, guess just the last places I'll lose it) and I'll be ready to transition myself into a place where I can regain some lost muscle. I think my plan will be to run just over maintenance for awhile gain a few lbs, then maybe trim down again to low body fat. I want to get a real idea of what I could look like if I decide to ever compete. There is a girl prepping for an NPC Figure show at my gym and that was what her coach has her doing, diet down come back up a little then diet down again, then prep week. She's peeled now and a competitive PL in the "offseason" of her physique shows... So I'll borrow that plan and give it a try. To be at my best will require me to have as much LBM as possible with as little BF as possible, and will likely require bouncing around at lower body fat levels for awhile. Since my cut has been fairly aggressive, I've likely lost SOME muscle that perhaps I wouldn't have going a little slower (hard to say with certainty with no accurate way to measure). I like faster results though, so this works for me and keeps me focused.

I'm the same with fat ... the first place I lose it is from inside my belly (so proof to me that when I get fat it's the unhealthy fat that I put on) but the last to go is the lower waist fat and my arms and shoulders look cut well before any leg definition comes in.
Great when the mirror tells the story you want to see: sounds like the shreds are coming in Tim ... probably not far from being able to present on stage
Do you secretly have your sight on some comp in the near future?
As for muscle loss, you won't have lost too much as your lifts have really only come back by around 5%
And killer that you hit 175 already!

Being pretty meticulous and consistent with intake and activity and keeping the numbers on track. The Noro virus was good for a 1-2lb bonus it seems, along with a hit to strength which is hopefully temporary.

Friday 5/11/18
176.2 Lbs

I kinda loosely planned to put todays session off until tomorrow because my legs were still sore from the lunges, those had my legs wrecked all week. It was a little rough today, my legs were not only sore but still fatigued. I got through it, 315 sets of squats were harder than they should be, hopefully next week I'll be back to 100% in strength. Its going to rain all weekend here so I don't think I'll be biking or anything. I am not focused on strength, more so on fat loss, but I hate to see any numbers decline any further than they have already.

Squats
135x8
225x8
275x8
315x5
315x5
315x5

Still great volume work with the squats and RDLs, especially after recovering from ebola ... no need to fixate on the one or two heaviest sets when it's that volume above the 80% 1RM that's going to keep the muscle mass intact

[Plateauplower]

I'm the same with fat ... the first place I lose it is from inside my belly (so proof to me that when I get fat it's the unhealthy fat that I put on) but the last to go is the lower waist fat and my arms and shoulders look cut well before any leg definition comes in.
Great when the mirror tells the story you want to see: sounds like the shreds are coming in Tim ... probably not far from being able to present on stage : )
Do you secretly have your sight on some comp in the near future?
As for muscle loss, you won't have lost too much as your lifts have really only come back by around 5%
And killer that you hit 175 already!

Still great volume work with the squats and RDLs, especially after recovering from ebola ... no need to fixate on the one or two heaviest sets when it's that volume above the 80% 1RM that's going to keep the muscle mass intact

Yea the changes are coming, and I’m still on track to be where I want by July I’m guessing. No plans to compete this year, but I want to get an idea of where I’m at. That will allow me to better focus on weak spots and I’ll probably run some small tightly controlled surpluses to regain any LBM lost and lean out again a few times.

My lifts are down closer to 10% a little mire this week, but hopefully next week will be better. It’s a little frustrating that sets that used to pretty much be my last warm up are now work sets, but at the same time I’m trying to keep my focus on leaning out, and trying to make up for the loss on intensity with a little extra volume.

Saturday 5/12/18
177.0 lbs

Not sure of the plan for today. Might get some light cardio in. It’s going to rain all weekend so will be stuck indoors for the most part, which is great for grabbing a nap and food prep for next week.

Cardio incline treadmill
60 min / 4.15 mi / 600 cals

M1 8:30am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 11:15am (980c/87p/61f)
6oz 90/10 burger, 468g olive oil roasted cauliflower
550 cals / 43g pro / 32g fat

M3 3:00pm (1500c/140p/94f)
5oz chicken breast, 90g guacamole, 1/2oz pork rinds
520 cals / 53g pro / 33g fat

M4 5:30pm (2150c/192p/135f)
8oz Salmon, 300g bro-collie with 14g olive oil blend butter
650 cals / 52g pro /41g fat

M4+ 6:15pm (2325c/198p/150f)
30g Almonds
175 cals / 6g pro / 15g fat

[ectoBgone]

My lifts are down closer to 10% a little mire this week, but hopefully next week will be better. It’s a little frustrating that sets that used to pretty much be my last warm up are now work sets, but at the same time I’m trying to keep my focus on leaning out, and trying to make up for the loss on intensity with a little extra volume.

I'm guessing this is particularly on account of that stomach bug? On a related note, I was curious if you have been taking any diet breaks throughout this cut? Looks like continued, steady progress on your goals, good work.

[Plateauplower]

I'm guessing this is particularly on account of that stomach bug? On a related note, I was curious if you have been taking any diet breaks throughout this cut? Looks like continued, steady progress on your goals, good work.

I’m hoping that it was from the stomach bug. I was really weak during it, so hopefully just some holdover. I have slightly increased my intake this week. I have not taken any diet breaks, had any cheat meals etc, I have not really felt the need yet. I have also been paying close attention to my intake and estimated TDEE and I have not seen any signs of metabolic slowdown either. Getting into birthday season for my son and wife in a few weeks so depending on where I am I’ll likely have some higher cal days. I’m getting really close to where I want to be, so I don’t want to lose any momentum. I’m guessing I’ll be in single digits in the low 170s high 160s so 6-8 weeks as a high estimate if things continue to go well. I need to probably be more careful now with my deficit and loss rate but I’ll take it week by week.

[Payton1221]

I’m hoping that it was from the stomach bug. I was really weak during it, so hopefully just some holdover. I have slightly increased my intake this week. I have not taken any diet breaks, had any cheat meals etc, I have not really felt the need yet. I have also been paying close attention to my intake and estimated TDEE and I have not seen any signs of metabolic slowdown either. Getting into birthday season for my son and wife in a few weeks so depending on where I am I’ll likely have some higher cal days. I’m getting really close to where I want to be, so I don’t want to lose any momentum. I’m guessing I’ll be in single digits in the low 170s high 160s so 6-8 weeks as a high estimate if things continue to go well. I need to probably be more careful now with my deficit and loss rate but I’ll take it week by week.

Have you gotten many negative comments about how you look? I don't know why some folks think it's okay to volunteer comments if they think you're too thin when these same folks would never say something if they thought you had GAINED too much weight.

[Plateauplower]

Have you gotten many negative comments about how you look? I don't know why some folks think it's okay to volunteer comments if they think you're too thin when these same folks would never say something if they thought you had GAINED too much weight.

Comments in general are pretty much daily, mostly from people I haven’t seen for awhile but that started more than a month ago, and I am down 40 lbs in about 22 weeks. Not many negative comments, a few like “you’re wasting away to nothing” and “dude you used to be so big” but more positive than negative. On a few sunny days in the 80s when I’d go for my lunch walk through back streets of a small municapility, sometimes I take my shirt off when I get far enough away from work to not see anyone from there to get a base tan going and so I don’t come back with a sweat soaked shirt, and I’ve noticed a lot of looks, and even had a female cop jokingly tell me I was going to cause an accident Overallthough more positive than negative. I’m not looking too gaunt yet really IMO, I have been buying clothes on my way down. My large UA loose fit shirts are still okay, but they are a little looser than I’d like, so I’ve been wearing large “fitted” UA Raid shirts which fit about perfectly. I know I look bigger in a shirt when carrying more fat, there’s no doubt about that, but I look bigger shirtless now, or at least more muscular and defined.

Sunday 5/13/18
179.6 lbs
Heavy day today! Had a lot more food volume yesterday including several lbs of bro-collie and cauliflower so I’m not too concerned about the rather large scale jump. I think the weekly average is close to true weight.

Calculated my numbers for the week. It’s actually for 10 days and is full of anomalies from the stomach bug so this week’s numbers are not very useful. I’m ommiting the weights and intake from the days I was sick and just calculating Monday - Sunday for weight and avg calorie intake. Average weight for the week was 177.2 lbs for a loss of 3.1 lbs from last weeks average of 180.3. Intake this week was 2380 cals/day my highest intake in months and should be about a 600 cal deficit. My Fitbit I got is amazingly close to my calculated TDEE and I’m fidning it useful for tracking my sleep and all the other stuff. Resting heart rate is usually under 60 bpm so that’s good (57 as I type this). Pretty neat gadget for $130, haven’t used the nutrition or some of the other stuff yet, just started wearing it Thursday. Next week could be a low loss week due to the weight anomalies in this one, but I’ll just see what shakes out. I’m not in any huge rush at this point but will do what I need to in order to see consistent measurable results.

I’m probably going to eat nearly identical meals as yesterday. They were all very good, and macros were about where I want them.

M1 7:00am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 11:00am (1025c/94p/67f)
8oz salmon, 238g roasted cauliflower
595 cals / 50g pro / 38g fat

M3 2:30pm (1575c/138p/102f)
5oz (cooked) chkn b, 90g guacamole + pork rinds
550 cals / 44g pro / 35g fat

M4 5:30pm (2300c/204p/145f)
10oz top sirloin Steak and 300g bro-collie with 14g ghee butter
725cals / 66g pro / 43g fat

[fittofattofit]

Comments in general are pretty much daily, mostly from people I haven’t seen for awhile but that started more than a month ago, and I am down 40 lbs in about 22 weeks. Not many negative comments, a few like “you’re wasting away to nothing” and “dude you used to be so big” but more positive than negative. On a few sunny days in the 80s when I’d go for my lunch walk through back streets of a small municapility, sometimes I take my shirt off when I get far enough away from work to not see anyone from there to get a base tan going and so I don’t come back with a sweat soaked shirt, and I’ve noticed a lot of looks, and even had a female cop jokingly tell me I was going to cause an accident Overallthough more positive than negative. I’m not looking too gaunt yet really IMO, I have been buying clothes on my way down. My large UA loose fit shirts are still okay, but they are a little looser than I’d like, so I’ve been wearing large “fitted” UA Raid shirts which fit about perfectly. I know I look bigger in a shirt when carrying more fat, there’s no doubt about that, but I look bigger shirtless now, or at least more muscular and defined.

haha .... awesome stuff Tim!

[Plateauplower]

haha .... awesome stuff Tim!

Ya it was good for a chuckle and made me feel good.

Monday 5/14/18
178.6 Lbs

5:05-6:25am / 80 min / 46 sets

Looked leaner this morning despite the scale number being higher than last weeks average, maybe some glycogen from all the veg I ate IDK. Pretty good session today, gained some ground on LM rows, OHP, bench was okay slow and controlled reps on everything. No shortage of energy today and got a really good night's sleep last night.

BB Bench
135x10
185x5
225x5
235x5
235x4
235x4
185x10
185x9

SS With

Landmine T-Bar Rows
135x10
160x8
180x8
190x7
190x6
190x6
-------------
Lat Pull-downs
160x10
180x10
200x9
200x8
200x8

SS With

BB OHP
45x12
95x10
115x6
125x6 (+10lbs)
125x6
125x5
--------------
Dips
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6

SS With

DB Laterals
15sX20
20sX12
20sX12
20sX12
--------------
TUT Tri Set

DB Rear Delt raises
15sX15
20sX12
20sX12
20sX10

Tri Set with

DB Flys
45sX10
50sX10
50sX10
50sX10

Tri Set with

BB BORS (overhand then underhand grip alt each set)
135x12
135x12
155x10
155x10
-----------------
M1 7:00am
3 eggs, 4oz turkey sausage crumbles, 21g mozz cheese
490 cals / 49g pro / 33g fat

M2 10:00am (990c/95p/67f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

* Lunch walk 60 min / 4.25 mi

M3:30pm (1505c/135p/93f)
4.5oz salad, 5oz grilled chkn thighs, 2oz Giardiniera & 30 ml vinaigrette
515 cals /40g pro / 26g fat

M4 4:30pm (2180c/201p/132f)
10oz Salmon, 300g bro-collie
675 cals /66g pro / 39g fat

M4+(2355c/206p/147f)
1oz Almonds
175cals / 6g fat / 15g fat

[ectoBgone]

I have not taken any diet breaks, had any cheat meals etc, I have not really felt the need yet. I have also been paying close attention to my intake and estimated TDEE and I have not seen any signs of metabolic slowdown either. Getting into birthday season for my son and wife in a few weeks so depending on where I am I’ll likely have some higher cal days. I’m getting really close to where I want to be, so I don’t want to lose any momentum. I’m guessing I’ll be in single digits in the low 170s high 160s so 6-8 weeks as a high estimate if things continue to go well. I need to probably be more careful now with my deficit and loss rate but I’ll take it week by week.

That's really impressive to tow the line for that long and for that many pounds without a break. I'm trying to add some diet breaks this time around hoping that it helps me bounce out of the cut in a smoother, less desperate disposition. I got a big grin out of the stories about the comments you're getting. Keeping clothes fitting properly at this stage is a real bitch.

[Plateauplower]

That's really impressive to tow the line for that long and for that many pounds without a break. I'm trying to add some diet breaks this time around hoping that it helps me bounce out of the cut in a smoother, less desperate disposition. I got a big grin out of the stories about the comments you're getting. Keeping clothes fitting properly at this stage is a real bitch.

Ya it's my first time trying keto and it works really well for me. I enjoy the foods, I feel great, better tan I have in years, and that has made it pretty painless so far. Usually I have to stop dieting because I get desperate and sick of being so hungry and crabby and sleeping poorly that I have to pull the plug before I get to where I want to be. Agree getting clothes has helped. I didn't mind the pants being too loose until they looked ridiculous, but shirts that were too big were having a negative effect, feeling small etc. With shirts that fit I still look built, maybe they will have a groupon for baby gap .

[ajdahlheimer]

I'm a tall 5'8"

Seriously, I'm pretty sure I was 5' 9" at some point. Maybe I lost fat off my feet? Or Dat der spinal compression from squats and deads .....Once you start lifting as much as me on those, it could happen to you too

Ouch. LOL. Not gonna happen.

[Plateauplower]

Ouch. LOL. Not gonna happen.

Don’t worry I’m heading down to meet you, 315 sets were hard last week, not looking forward to squats and deads tomorrow . Last week I was sore all week from lunges and have those tomorrow too, leg day smh.

[Plateauplower]

Tuesday 5/15/18
177.0 lbs

Meh, I was really hoping adding a little extra food would give me a little boost in strength, but it didn't take. Little bit stressed too so maybe I'll use that as an excuse this week . The bottom of the water heater failed yesterday, which is in the main level of our house in a laundry room. So no hot water and a bit of a mess and a project that will need to be handled ASAP. I think I am going to go tankless on demand to save on gas and save space but they are expensive and will require some modifications to vent it and for the larger gas lines etc.

Strength was just not there today, but I did try real hard so there's that. 405x5 deads were an RPE 9.5 as were the squats at 335x4. Getting a little better balance on lunges but jeez do those burn and just destroy my legs. I do really like the way I am looking right now and I'm guessing I'm in the 10-11% BF range very detailed everywhere except lower stomach has some granular fat left and my inner thighs there is a little left, everywhere else is pretty much hard some areas have a little more sub Q than others. I'm going to keep going and I'll just need to swallow my pride a little on being weak as fuk. The strength will come back undoubtedly though when I add back some food. I will likely not see much scale loss this week, but down 3 lbs last week due to the stomach bug will make up for it. Think I will continue to run my cals in the 2100-2300 range based on what I can get by on for the day. I want to be in a good spot when I add calories back to be able to gain 3-5 lbs and still be very lean.

5:05-6:20am / 75 Min / 29 sets (33 if counting each side for Lunges )

Squats
135x5
225x5
275x5
315x5
335x4
315x5

SS With

Fat Grip BB Curls
85x10
85x10
95x10
95x10
95x9
-------------
Dread lift
135x5
225x5
315x5
405x5
405x3
405x3

SS With

DB Hammer Curls
35sX10
40sX10
45sX8
45sX8
45sX8
---------------
Lunges
135x8
135x8
135x8
135x8

SS With

Decline Sit-ups
BWx30
BWx30
BWx30
-------------------------

M1 7:00am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 9:30am (930c/90p/63f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

Bloods
9:30am BHB .8 mmol/L / Glucose 89
1:15pm BHB 1.6 mmol/L / Glcose 75

Lunch walk 60 min / 4.73 mi (via GPS / normal route) lol walking a 13:30 pace.....

M3 1:15pm (1350c/135p/88f)
6oz grilled chkn thighs, 1oz guacamole
420 cals / 45g pro / 25g fat

M4 6:00pm (2450c/205p/140f)
12oz tilapia cooked in 14g ghee, 468g olive oil roasted cauliflower, 90g guacamole, a beer while doing yard work and what I could on water heater
1100c/ 70g pro / 52g fat

Over 18,000 steps today so TDEE is likely gonna be close to 4K......busy day. Early start overtime in the morning, bu5 going to be a nice day so I’ll get my roadrunner walk in at lunch. Tankless water heater install tomorrow after work.

[ajdahlheimer]

Don’t worry I’m heading down to meet you, 315 sets were hard last week, not looking forward to squats and deads tomorrow . Last week I was sore all week from lunges and have those tomorrow too, leg day smh.

Yeah, I have squats tomorrow. Last time before deload week. I have even thought of dropping the weight just to be able to complete all my reps. Quite pathetic.

[Plateauplower]

Yeah, I have squats tomorrow. Last time before deload week. I have even thought of dropping the weight just to be able to complete all my reps. Quite pathetic.

Those hard grit your teeth and grind out the last good rep are where the gainz come from. That said I have incrementally had to drop set weights on my way down. I was hitting 365x5 not too long ago, today I might have got 335X5 if I went for a suicide rep which I have not been doing to keep the reps more "safe" (don't need to get sidelined now and really start losing muscle fast, or having to eat more).

When in a surplus I absolutely hate deads and squats because the way I do my very simple "programming" I'm trying to best the previous weeks reps or add weight when I reach reps across. I look at the numbers and just think aw shyt, this gonna be hard, don't want to do it. Then when I do and hit my reps I'm excited until the next week when I'm thinking aw shyt again.... When dieting I am usually just trying to match reps (or get more if its a good day) but its frustrating when you unrack the bar and almost have to double check the loading because it feels like there's an extra plate on each end .

[ajdahlheimer]

Those hard grit your teeth and grind out the last good rep are where the gainz come from.

I had a set of 3 last week where the 2nd one was like that, so I didn't go for the 3rd. My form/depth/everything gets incredibly awful when I'm all the way strained and I feel I risk injury. Starting back with higher reps after my deload, so should be much better.

[Plateauplower]

I had a set of 3 last week where the 2nd one was like that, so I didn't go for the 3rd. My form/depth/everything gets incredibly awful when I'm all the way strained and I feel I risk injury. Starting back with higher reps after my deload, so should be much better.

When I have days like that I’ll back off the load a bit and try to just get another work set in that is still plenty of work, but more manageable. I always feel guilty if I just skip sets completely.

Wednesday 5/16/18
176.4 lbs.

Early start for work today. Not nearly enough sleep woke up stressing about the water heater install. That should go well being a zombie by the time I get off work and playing with power tools and open flame torches in a tight space of combustible materials...Yay. Hopefully everything is in today, this cold water only shyt sucks.

Not sure how I’m lighter with that monster dinner in food bulk/weight. I was hungry after yard work. Assembled new smoker yesterday and seasoned it while doing yard work and putting up the patio canopy etc. Going to do a trial run of pork shoulder and some ribs this weekend to make sure everything turns out good for my son’s birthday party. This week cant end soon enough, preferably with working hot water when it does.

M1 6:00am
3 eggs, 4oz turkey sausage crumbles, 21g pepper jack cheese
510 cals / 49g pro / 36g fat

M2 9:30am (1010c/95p/70f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

*Lunch walk 60 min / 4.33 mi

M3 1:15pm (1525c/135p/96f)
4.5oz salad, 5oz grilled chkn thighs, 2oz Giardiniera & 30 ml vinaigrette
515 cals /40g pro / 26g fat

M4 7:30pm (2400c/205p/154f)
8oz salmon, 468g cauliflower some pork rinds earlier
875 cals / 70 pro / 58

Tankless water heater in, then an amazing and badly needed hot shower. Exhausted. 20,000+ steps today Fitbit TDEE so far 3825 cals.

[ajdahlheimer]

This week cant end soon enough,

Amen, brah. Today I have to race home from work, quick get the lawn mowed, have my daughter to her soccer game by 5:00, and then do squats/other workout stuff, and then try to squeeze in some cardio like a walk or something. Today already could have been really bad as my alarm either never went off or I slept through it. Luckily only 15 minutes past my normal 5:15 time though.

[Plateauplower]

Amen, brah. Today I have to race home from work, quick get the lawn mowed, have my daughter to her soccer game by 5:00, and then do squats/other workout stuff, and then try to squeeze in some cardio like a walk or something. Today already could have been really bad as my alarm either never went off or I slept through it. Luckily only 15 minutes past my normal 5:15 time though.

Never enough time in the day. This week I have been making more by sleeping less

Thursday 5/17/18
177.4 lbs

Little uptick on the scale which has been relatively steady since last week, and I looked a little "watery" this morning so kind of expecting to see a drop in the next few days. I have been eating a little more this week after the 3lb drop last week and hoping to improve my lifts a little or just get a little boost. Legs are coming in nicely and I am seeing some changes I think from the lunges might put a new pic in my progress pics. Today went alright I didn't feel particularly strong and decided to just stick with 90s on DB bench, but they felt like good work with focus on MMC. and I am worn pretty thin this week. Not nearly enough sleep this week avg about 4hrs / night where normally I'm closer to 6. I did get the tankless water heater in last night by 7:30pm and that will be one less stressor. I might have to work later tonight for a meeting but tomorrow is Friday and I am ready for the weekend and smoking some meat.

Leg pic cold flexed, drinking coffee and taking leg selfies at 3am




5:05-6:20am / 75 Min / 43 sets

DB Bench
65sX10
80sX10
90sX8
90sX8
90sX7
90sX6

SS With

DB Rows
80sX10
100sX12
100sX12
100sX12
100sX12
---------------
Pull-ups
BW+45 X 7
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6

SS With

Dips
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
BW+45 X 6
-------------------
DB Shrugs
90sX15
100sX12
100sX12
100sX12

SS With

DB triceps
55x10
65x8
65x8
65x8
---------------
TUT Tri Set

Rear Delt Mach
70x12
85x10
85x10
85x10

Tri set with

DB Hex Press
45sX10
50sX10
55sX8
55sX9

Tri Set with

Cable Rows
160x10
180x10
180x9
180x9
-----------------
M1 7:15am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 10:00am (930c/90p/63f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

* Lunch walk 60 min / 4.5 mi

M3 1:30pm (1285c/134p/82f)
6oz grilled chkn thighs
355 cals / 44 g pro / 19g fat

M4 5:30pm (1950c/194p/119f)
8oz salmon, 300g broc****
665 cals / 60g pro / 37g fat

[Payton1221]

Monday 5/14/18
BB Bench
235x5

Thursday 5/17/18
DB Bench
90sX8

Tim,

Were both of these done at near max intensity (i.e., RPE 9-1/2 or 10)? If so, your DB-to-BB ratio is significantly different from mine.

[ectoBgone]

Checked out the progress pic - nice quad separation!

[Plateauplower]

Tim,

Were both of these done at near max intensity (i.e., RPE 9-1/2 or 10)? If so, your DB-to-BB ratio is significantly different from mine.

Most of my sets other than warm-ups and some of my fluff & stuff are at near max intensity. Id say I generally am trying a little more for absolute intensity for moving weight on my heaviest sets of barbell bench, and slightly more for feeling the muscles work on DBs, but both are near max intensity, just a little different if that makes sense....

Checked out the progress pic - nice quad separation!

Thanks, figured out how to imbed it, getting there. Its been kind of a drag not seeing the scale move much in the right direction this week, but just going to stay focused and if I have to back the calories off a little I will, but I'm pretty confident I'll see a decent drop in the next day or two...

[Payton1221]

but both are near max intensity, just a little different if that makes sense....

It does. I was just comparing our numbers. My 5RM on barbell bench is 225 but I can INCLINE bench 90's 10 reps, so I could probably get the 90's 12-13 reps flat.

Have you done any more biking? My odometer just hit 330 miles for 2018 last night, and I bought a new bike . . . one with a Nuvinci hub that I'm hoping to have by Saturday (but probably won't get until next week )

And I saw your DB hex press too. Coincidentally, it was something that I've been wanting to add on my "medium" intensity night, and I think I'll try it tonight.

[Plateauplower]

It does. I was just comparing our numbers. My 5RM on barbell bench is 225 but I can INCLINE bench 90's 10 reps, so I could probably get the 90's 12-13 reps flat.

Have you done any more biking? My odometer just hit 330 miles for 2018 last night, and I bought a new bike . . . one with a Nuvinci hub that I'm hoping to have by Saturday (but probably won't get until next week )

And I saw your DB hex press too. Coincidentally, it was something that I've been wanting to add on my "medium" intensity night, and I think I'll try it tonight.

I haven't been able to incline for about a year, I miss it I hope I can get back to it eventually. My bench has really taken a hit with the shoulder injury, I am able to do the movement now, but had to drastically alter my form. I am much more narrow grip now, not CGBP but much closer and really focus on tucking elbow on eccentric and keeping a very controlled tempo and bar path. Ive never had a particularly strong bench though, even when I was in the 190s the best I got before the shoulder issue was closing in on 275 (3x5) and 315 single. Its weird because I seem to have a build for benching with deep rib cage etc for a shorter ROM. I am hoping when I add food back I can get my bench and OHP moving and will likely focus on BW multipliers would like 1.5 BW to be working sets on bench. Now that I'm leaner I can see and feel the scar tissue from the tear in my left shoulder on the front delt. Pretty weird when its sticks out a little in certain movements.

New bike sounds sweet. I went with Bikes Direct for my last one and got what would have been about an $6000+ bike for about $2200. The components are all XTR and the frames for all the major name brands are made in the same factory in Taiwan so I decided to try one out and am glad I did. Pay a lot for reducing bike weight, but I really like my Motobecane Phantom Comp Team DS. I ride it more than my Specialized hard tail that I modified with high pressure street tires for more paved use, even when riding on paved trails. I need to get out more, the only thing holding me back is time to do it .

Hex press are a fun movement for a finisher. My gym recently got new DBs and went from round to hex and that makes them much better getting them to mate together to get a good squeeze at the upper part of the movement with them wanting to roll against each other. Hits the triceps pretty well too.


Friday 5/18/18
175.4 Lbs

There's the scale drop, better late than never. I'm so glad this week is over, its been a long and stressful one, with not nearly enough sleep. I did okay today, but I was not exactly bouncing off the walls with energy. I got through it and it was just "good enough" to hopefully stave off the trolls that feed on steeling LBM gainz when people are dieting . I might knock off work early today IDK, I don't like the thought of putting in a full day today after this week :/.

5:05-6:15am / 70 Min / 29 sets

Squats
135x8
225x8
275x8
315x5
315x5
315x5

SS With

Hammer Strength Preacher Curl Mach (PWO)
70x10
90x10
90x10
100x10
100x9
100x8
--------------
RDLs
135x10
225x10
275x8
315x6
315x6

SS With

Leg Press (PWO)
360x10
450x10
540x10
590x8
590x8
--------------
Alt DB Curls
35sX10
40sX10
45sX8
45sX7

SS With

Decline Sit-ups
BWx30
BWx25
BWx25
---------------
M1 7:15am
3 eggs over 4oz turkey sausage crumbles
430 cals / 44g pro / 29g fat

M2 9:30am (930c/90p/63f)
6oz top sirloin, 1oz Giardiniera
500 cals / 46g pro / 34g fat

M3 2:00pm (1500c/155p/104f)
8oz chkn thighs, almonds
570 cals / 65g pro / 41g fat

M4 5:30-9:30pm (3100c/255p/184f)
1600c / 100p / 80f (400c alcohol)
Probably first day at maintenance cals very busy afternoon/evening.


————————————
Saturday 5/18/18
175.0lbs

Probably came in at maintenance yesterday. I took off early from work and we did a ton of yard work. Trimmed lots of trees, shrubs etc, installed low voltage led lighting system finished seasoning the smoker, planted lots of annuals and some veg. Had about 20,000 steps according to Fitbit. Wife’s dad stopped by unexpectedly from AZ so we hung out with him for awhile and had a fire. Got a good nights sleep for the first time all week so that’s a plus.

Today will be more yard work and smoking a 1/2 pork shoulder and some beef spare ribs as a trial to see how it turns out for m6 sons birthday party next weekend. Kind of gloomy but not raining good day to move about 3 tons of landscaping boulders and finish fixing up the yard.

M1 10:00am
8oz spicy grilled chkn thighs
475 cals / 59g pro /25g fat

M2 12:30pm (1450c/143p/93f)
2 spare ribs (1lb raw?)
975 cals / 84 pro / 68g fat

M3 4:30 (1925c/179p/128f)
Some almonds and some pork shoulder when shredding (not weighed -estimated)
475 cals / 36g pro / 35g fat

M4 6:30 (2150c/187p/145f)
Bro-collie / ghee butter
225 c / 8p / 15f

[Plateauplower]

Sunday 5/20/18
178.2 lbs

Heavy scale day holding some extra water. The weekly numbers are okay considering last week was a 3.1 loss I didn’t expect to see much this week. Avg weight for the week was 176.8 lbs for a loss of .4 lbs from last weeks avg of 177.2 at an average daily intake of 2400 cals. This week will likely turn out to be a bigger loss I’m guessing. I might tighten things up a little during the week because next weekend is 4 day weekend with a birthday party for my son so that day cals might be a little higher. I’d like to be 175 this week and I think that’s pretty likely once I drop the extra water I’m holding.

We got a lot done yesterday but not all of it and we still have inside work and more outside stuff to get done before the party. It might rain this morning so the inside stuff will get tackled first. Need to grill some more meats for the week too.

M1 11:15am
7oz chkn thighs, 238g roasted cauliflower
550 cals / 56g pro / 31g fat

M2 1:45pm (950c/96p/57f)
6oz smoked pig shoulder
400c / 40g pro / 26g fat

M3 5:15pm (1800c/174p/115f)
12oz salmon, 300g bro-collie
850 cals / 78g pro / 48g fat

M3+ 5:45pm (2100c/198p/140f)
1oz almonds /1oz pork rinds & hot salsa
300 cals / 24g pro / 25g fat

[fittofattofit]

Thursday 5/17/18
177.4 lbs

Leg pic cold flexed, drinking coffee and taking leg selfies at 3am

You've got a sack of potatoes in your thigh Tim

What I'm really jealous of is that softball VMO ... awesome!