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

[Payton1221]

10oz 90/10 burger on sprouted bread 1oz mozzarella

Would rep if photo was attached

10 oz?!?! Now THAT'S a burger.

[Plateauplower]

Would rep if photo was attached

10 oz?!?! Now THAT'S a burger.

It was a big burger, bought some clearenced 1lb packages of beef. Already used 6oz, so decided to make a burger out of the rest of it.

Sunday 11/25/18
187.2 lbs

Going to be nasty today with rain and wind, then supposed to get about a foot of heavy snow overnight with 30mph winds, yay.

M1 9:00am
8/2 eggs, 4oz turkey sausage, 1oz cheddar
600 cals / 74g pro /33g fat

M2 11:45am (1025c/134p/43f)
6oz chkn b, flax wrap, sugar free bbq
425 cals / 60g pro / 10g fat

M3 2:30pm (1750c/203p/88f)
12oz fatty salmon
725 cals / 69g pro / 45g fat

M4 4:30 (2500c/243p/103f)
750c / 40p / 15f

[shesprints]

You don't track carbs in your macro count? I just see calories, protein, and fat. Or do you assume it's a really low number because you're basically not eating any significant carb sources apart from that wrap thing?

Mmmm fatty salmon. Your big hunks o' meat have definitely inspired my own culinary ventures later--I'm having steak for dinner tonight.

I'm also somewhat... reassured? to see that your weight fluctuates as it does. I thought it was just us women who had that happen. I suppose it's based on your fluctuating carb levels. Obviously, it doesn't reflect primarily fat gain or loss in this time frame.

[Plateauplower]

You don't track carbs in your macro count? I just see calories, protein, and fat. Or do you assume it's a really low number because you're basically not eating any significant carb sources apart from that wrap thing?

Mmmm fatty salmon. Your big hunks o' meat have definitely inspired my own culinary ventures later--I'm having steak for dinner tonight.

I'm also somewhat... reassured? to see that your weight fluctuates as it does. I thought it was just us women who had that happen. I suppose it's based on your fluctuating carb levels. Obviously, it doesn't reflect primarily fat gain or loss in this time frame.

No I've never really tracked carbs (not even when doing keto-like dieting) just track protein, fat and calories and can extrapolate the carbs in grams if I want to see where they are by the remaining cals minus pro & fat. I typically run my carbs lower than most since they just make me tired and hungry and I prefer protein foods more anyway. I typically include my higher carb foods later in the day near bed, they help with sleep and if I'm sleeping I don't get hungry from them .

Salmon is sooo good. I found about 20lbs of fresh 2-3lb fillets for 1/2 price and froze them. Its farmed salmon (much higher fat content than wild), but its delicious. Nothing but coarse ground salt on it and oven baked. The best it the leftover re-heated in skillet to get the skin crispy, then I eat the skin too, otherwise the dog eats salmon skin and my egg yolks when I make a big omelet with 10 whites and 2 whole eggs. His coat is blindingly shiny .

Ughh, yea I do fluctuate a bit, I've been gaining actual weight though too. I'm feeling a little fluffy even though I'm still reasonably lean. When I'm not dieting "hard" little things tend to slip into my intake and don't get tracked. I bought a 56oz can of mixed nuts a few weeks ago on amazon really cheap (daily deal thing) and aside from my daughter eating some with me I think I ate them all in a couple of weeks (just a small handful at a time). I need to get my weight back down or at least curb my intake. My lifting belt is pretty tight on my normal hole so I have picked up some fluff. Since I'm working through this hammy strain (its doing a little better) I figure now would be a good time to try to run a deficit until around Christmas (eat like a pig again then) and start off the new year not needing to diet hard for 6 months just making small change in intake up and down. In order for me to stay as lean as I got over the summer requires almost complete dedication to diet with little room for overages. Its very easy for me to gain weight it seems, certainly not a person who can maintain without tracking that's for sure, it gets easier when I'm around 205ish but I like being leaner now.


Monday 11/26/18
187.2 Lbs

Blizzard like out today, kids school was canceled but I'm at work Just went in and did stuff today. Might take BB bench out of my programming for awhile and just use DBs. The gym only goes up to 100s, but it should be fine maybe I can work those up to a 4x10 or something (that would take awhile). Should have done more squats, but my back was tight from sitting around a lot yesterday. All reps today were slow and controlled.

DB Bench
65sX10
80sX8
100sX8
100sX8
100sX7

SS With

DB Rows
80sX10
100sX10
100sX10
100sX10
100sX10
----------------------
Squats
135x5
225x5
275x5
315x5
315x5

SS With

Alt DB Curls
40sX10
45sX10
50sX8
50sX7
---------------------------
Dips
BWx12
BWx12
BWx12


SS With

Narrow grip lat PD
130x10
150x10
170x8
-----------------------------------------
M1 7:15am
3eggs, 4oz turkey sausage
430 cals / 44g pro / 24g fat

M2 10:00am (775c/100p/41f)
6oz (cooked weight) London broil, 10oz bro-collie
445 Cals / 56g pro / 17g fat

M3 1:45pm (1200c/158p/51f)
6oz chkn B on flax wrap, 30g sugar free bbq, couple oz butternut squash
425 cals / 58g pro / 10g fat

M4 4:30pm (2000c/235/90f)
20oz riced cauliflower, 8oz salmon, few (3?) oz of a 1/2 priced organic turkey that was just finishing cooking
800 cals / 77g pro / 39g fat

[Plateauplower]

Tuesday 11/27/18
184.4 Lbs

Got some cardio in this morning, Jujitsu tonight for kids and my class later.

Elliptical 40 Min / 4 Mi / 575 cals
Decline Sit-ups BWx30 (2 sets)
Stretched Hammy

M1 7:00am
3eggs, 4oz turkey sausage
430 cals / 44g pro / 24g fat

M2 10:30am (775c/100p/41f)
6oz (cooked weight) London broil, 10oz bro-collie
445 Cals / 56g pro / 17g fat

M3 2:45pm (1200c/167p/52f)
7oz chkn B flax wrap, 30g sugar free bbq
425 Cals / 67g pro / 11g fat

M4 6:00pm (1850c/240p/87f)
10/2 eggs, 2oz turkey sausage, 2oz cheddar omelette
650 cals / 73g pro / 35g fat

* Jujitsu 7:30-9pm
Drilled “Nage” or throws for just about the entire time. Was good, guy I was working with is college cross country and track runner so pretty light, but just working technique so it didn't matter much. Getting better at landing from being thrown, still fatiguing landing and getting up a bunch. Might be a little stiff but probably try to train in the morning. Not super hungry so just going to try to go to bed and have an extra low cal day...

11pm (2400c/278p/105f)
Woke up starving
2X Cottage cheese & 3x Pb pretzels (high estimate)
550 cals / 38p / 18f

[Plateauplower]

Wednesday 11/28/18
183.6 Lbs.

Not enough sleep, but got up and hit the gym and will get to bed early tonight. It was alright. Hammy is improving, tendon in my left glute is pretty sore still and limits deadlifts, but made progress from last week. Still not in the groove for training, but putting my time in and punching the clock.

Landmine Shoulder Press
35x10
60x10
75x8
75x8
75x7

SS With

Pull-ups
BWx15
BWx15
BWx15
BWx15
BWx15
-------------------
Deadlift
135x5
225x5
315x5
315x5
315x5

SS With

DB Bench
65sX10
80sX10
90sX10
90sX9
90sX8
--------------------
EZ Skull Crushers
95x10
105x9
105x9

SS With

DB Hammer Curls
40sX10
45sX10
50sX8
----------------------
M1 7:00am
3eggs, 4oz turkey sausage
430 cals / 44g pro / 24g fat

M2 10:30am (775c/100p/41f)
6oz (cooked weight) London broil, 10oz bro-collie
445 Cals / 56g pro / 17g fat

M3 1:45pm (1200c/167p/52f)
7oz chkn B flax wrap, 30g sugar free bbq
425 Cals / 67g pro / 11g fat

5:30pm (1800c/223p/86f)
9oz fatty salmon, 9oz green beans
600 cals / 56g pro / 34g fat

[ajdahlheimer]

I think we may have discussed Landmine Shoulder press once before, but I forget how you are doing them. I got this piece of equipment on my wish list for X-mas this year for doing them (and other lifts) though.

https://www.roguefitness.com/post-landmine

-AJ

[Plateauplower]

I think we may have discussed Landmine Shoulder press once before, but I forget how you are doing them. I got this piece of equipment on my wish list for X-mas this year for doing them (and other lifts) though.

https://www.roguefitness.com/post-landmine

-AJ

I have a rack mounted landmine at home, I just stick the end of a bar in the corner of a squat rack at the gym. One that attaches to the base of your rack is a good option, but wouldn't be as mobile as the one in the link. That one is pretty expensive for what it is really. I'd just buy one on amazon for the dimensions of the base of your rack. I do LM shoulder press unilaterally so pressing one side at a time. I like rows with it too and my wife does a lot with the one in the garage since it allows for better balance for things like single leg DLs and some hack squat type movements facing toward or away from the apparatus with the sleeve of the bar on a shoulder. Lots of stuff you can do with them, good option to have for some variety IMO.

Thursday 11/29/18
182.0 lbs

Got some cardio and stuff in this morning. Jujitsu later tonight. Gonna be busy at work for a bit with some legal stuff, good times.

Incline Treadmill 60 Min / 4 mi / 725 cals
Sit-ups BWx25 (2)
Stretching etc

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

M2 9:30am (775c/100p/41f)
6oz (cooked weight) London broil, 10oz bro-collie
445 Cals / 56g pro / 17g fat

M3 2:00pm (1150c/159p/51f)
6oz chkn B flax wrap, 30g sugar free bbq
375 Cals / 59g pro / 10g fat

M4 6:00pm (2050c/224p/92f)
8oz salmon, 21oz riced cauliflower / some of the kids pretzel bread spinach & cheese things
900 cals / 65g pro / 41g fat

Jujitsu 7:30-9pm
Worked on a take down to arm bar thing. Basically jumping onto a person wrapping your legs around them while falling toward your back kicking one leg around their neck, you land with your legs over their neck and chest having their arm between your legs in an arm bar. Not sure what it’s called but it was a lot of fun.

[ajdahlheimer]

I have a rack mounted landmine at home, I just stick the end of a bar in the corner of a squat rack at the gym. One that attaches to the base of your rack is a good option, but wouldn't be as mobile as the one in the link. That one is pretty expensive for what it is really. I'd just buy one on amazon for the dimensions of the base of your rack. I do LM shoulder press unilaterally so pressing one side at a time. I like rows with it too and my wife does a lot with the one in the garage since it allows for better balance for things like single leg DLs and some hack squat type movements facing toward or away from the apparatus with the sleeve of the bar on a shoulder. Lots of stuff you can do with them, good option to have for some variety IMO.

I don't have a classic full rack/cage at home, just a half-rack so no good way to mount one on it. As for the expense of this one, it was an idea I gave someone who asked what I wanted?

That and I just really really like Rogue stuff.

[Plateauplower]

I don't have a classic full rack/cage at home, just a half-rack so no good way to mount one on it. As for the expense of this one, it was an idea I gave someone who asked what I wanted?

That and I just really really like Rogue stuff.

You should have told them you wanted a Rogue rack, with a landmine attachment . Rogue stuff is pretty highly rated. I am currently using a Rogue belt, it is not as nice as my "Best Belts" custom made belt, but it didn't take 8 weeks to make and was a little cheaper IIRC.

Friday 9/30/18
182.2 Lbs

Lacking sleep this week, will try to catch up over the weekend. Made it to the gym and did stuff. I must have lost my workout sheet on the way from the gym to work, but I can pretty much remember everything I think...Squats I was able to get a little more volume in at a reduced load, but I still can't bang out high intensity sets. I was scheduled to be around 370-375 (3x5) for intensity, although 315 seems like good work considering I am doing them very slow and controlled rather than using stretch reflex from the bottom of the reps.

DB Bench
65sX10
80sX10
100sX8
100sX8
100sX7
100sX7

SS With

Cable Rows
170x10
190x10
210x8
230x8
230x8
230x8
--------------------
Squats
135x8
225x8
275x8
315x5
315x5
315x5
315x5

SS With

Precore Lat Pulldown
190x10
210x10
240x8
240x8
240x8
240x8
----------------------
Dips
BWx15
BWx15
BWx12
BWx12

SS With

Fat Grip EZ Curls
75x10
85x10
85x9
85x8
----------------------------
M1 8:00am
3eggs, 4oz turkey sausage
430 cals / 44g pro / 29g fat

M2 11:00am (775c/100p/41f)
6oz (cooked weight) London broil, 10oz bro-collie
445 Cals / 56g pro / 17g fat

M3 2:15pm (1300c/168p/55f)
7oz chkn B flax wrap, 30g sugar free bbq, lettuce / Pb pretzels
525 Cals / 68g pro / 14g fat

M4 4:30pm (2000c/228p/83f)
8oz 93% burger with 1 slice cheese on sprouted grain, ice cream
700 cals / 60g pro / 28g fat

[Payton1221]

DB Bench
100sX8
100sX8
100sX7
100sX7

Very impressive Tim!!!

[shesprints]

Worked on a take down to arm bar thing. Basically jumping onto a person wrapping your legs around them while falling toward your back kicking one leg around their neck, you land with your legs over their neck and chest having their arm between your legs in an arm bar. Not sure what it’s called but it was a lot of fun.

That sounds like either a flying arm bar or a helicopter arm bar depending on what happens to your opponent in the process. The helicopter arm bar involves rolling your opponent over you, flying arm bar is more straightforward. Sounds super cool either way, a very advanced move for us in BJJ.

Sometimes my best workouts happen when I go in feeling meh or like I'm not into it. I'm not sure why; maybe I'm more ready to suffer when I'm already grumpy. Anyway, it sounds like you're the type to work through just about anything, and that's why you're having long-term success. Keep getting at it. Hope your hamstring continues to heal.

[Plateauplower]

Very impressive Tim!!!

TY, they were feeling good today, last rep on each set was it though (near failure). Going to see if just using DBs for awhile has any positives for my shoulder. They feel better and I feel like I get better pec activation than BB bench.

That sounds like either a flying arm bar or a helicopter arm bar depending on what happens to your opponent in the process. The helicopter arm bar involves rolling your opponent over you, flying arm bar is more straightforward. Sounds super cool either way, a very advanced move for us in BJJ.

Sometimes my best workouts happen when I go in feeling meh or like I'm not into it. I'm not sure why; maybe I'm more ready to suffer when I'm already grumpy. Anyway, it sounds like you're the type to work through just about anything, and that's why you're having long-term success. Keep getting at it. Hope your hamstring continues to heal.

Its more like the flying arm bar, but you pull them in tight and roll them onto the ground over you as you go down. Their momentum as they end up on their back, carries you up where you take the slack out of the arm bar then lean back until they tap or their elbow and shoulder get obliterated. We started doing it from our knees and worked up to doing it standing. Its a helluva ride when the timing is right. You jump on to their hip, as you swing down toward the floor to your shoulders, bringing your leg over their head like in the first vid, but if you keep them tight to you and extend the leg by their head they end up on the ground on their back and you have their arm between your legs. It was seriously fun on either end, the momentum when being the "uke" or person getting the move applied to, its just so fast you don't know which way is up. You just get pulled quickly into a small circle, ending up on your back where your feet just were in an arm bar. Most of mine were a little choppy, but a few of them were smooth. Watching the black belts who were there was cool, they are like spider monkeys...

Ya I'm the same I sometimes have great workouts when not "feeling it" before. I've just been kind of low energy this week, I just go with the flow. I'm going to the gym pretty much no matter what, and that consistency is more important than having a stellar session every time. The training was enough to be effective, but sometimes I just don't feel like I'm having a great workout if that makes sense. I love the days when I just feel like a beast even if I match previous numbers or even lose ground. Its all good either way! I did the same flipping thing that I did when I hurt it last night and landed perfect . I did get some good stretching in doing that flying arm bar thing trying to get my leg up over their head (more in the hips I realized later). I got some nice hickey looking bruising on the left side of my neck from peoples legs might have to go to an OSHA hearing today too lol.

[Plateauplower]

Saturday 12/1/18
182.8 lbs.

Rainy day today. Jujitsu maybe some cardio too IDK. Need to go to Sam’s club since they overcharged my wife $70 for her tires Probably make them give me a gift card for pissing me off and wasting my time. Probably check the sale meats.

M1 8:00am
6oz turkey breast, 30g sugar free bbq
325 cals / 54g pro / 9g fat

M2 11:00am (850c/111p/27f)
21oz rice cauliflower, 6oz 93% beef, 3oz lettuce & 60g salsa
525 cals / 57g pro / 18g fat

Jujitsu 12:00-1:30pm
Drilled some wrist and arm locks, then worked on knee strikes with shields then went to taking the knee strikes (not full force) to the belly. Used hands to block knee strikes to face. Was fun.
Kids class in the morning was fun too my daughter kicked azz as per usual. My son wasn’t trying very hard but now has a fever of 102 hopefully my daughter gets it really quick so she’s over for her birthday party is next weekend...

M3 2:30pm (1275c/179p/36f)
10oz tuna steak, 14.5oz green beans, 7g butter
425 cals / 68g pro / 9g fat

M4 5:00pm (1900c/206p/66f)
Ribs, oven baked potato wedges olive oil
625 cals / 27g pro / 30g fat

M5 8:00pm (2350c/250p/78f)
5oz chkn b on sprouted grain 45g guacamole
450 cals / 44g pro / 12g fat

[Plateauplower]

Sunday 12/2/18
184.2 lbs

A little heavier than I should be, will likely see a drop soon. Weight is trending back down with my lower intake. Really hoping I don’t catch whatever my son has, too much going on at work right now, I really can’t take any time off. A guy I worked with closely for nearly a decade was just appointed to be the new Executive Director of our agency and there is a promotional opportunity coming up soon for me so that’s a pretty good stroke of luck. We used to go to a brand new Planet Fitness at lunch near work when we were at the same facility (he’d lift and I’d do cardio), get along well with him. The last Executive Director was hired from outside of the agency and was not good for the organization, to put it mildly.

Anyway will probably get some cardio in today, didn’t make it yesterday but worked up a good sweat in jujitsu throwing knee strikes (especially when we used pads). Funny story was working with a female black belt a couple of rounds when we were not using shields and actually delivering knee strikes to the abdomen and got scolded by her for not hitting her hard enough. I just said “sorry, not really in the habit of kneeing women in the stomach” she is shorter than me and almost kneed me in the junk a couple of times if that would have happened maybe I would have been a little more enthusiastic when it was my turn to throw some knees

Also got “instructed” to use the training wheels and put my hands down on my straight over sutemi (basically a front flip landing on the balls of your feet and shoulders with hips up) after the Sensei saw me bounce my head off the mat pretty hard on the way over (didn’t have my timing right). Oh well, guess he’s afraid of concussions etc, but probably should not try to do everything the black belts do....

Cardio Elliptical 45 min / 4.6 mi / 650 cals


M1 8:15am
6oz turkey b on sprouted grain 30g sugar free bbq
450 cals / 57g pro / 13g fat

M2 10:45am (950c/114p/31f)
20oz riced cauliflower, 6oz 93% beef
500 cals / 57g pro / 18g fat

M3 2:00pm (1650c/160p/66f)
6oz pork bbq flax wrap, Pb pretzels and some popcorn earlier
700 cals / 46g pro / 35g fat

M4 5:15pm (2350c/229p/111f)
12oz Salmon
700 cals / 69g pro / 45g fat

[Plateauplower]

Monday 12/3/18
183.2 lbs

Decent session, Finally got a good night sleep last night. Hammy and glute seem to be improving, but I've lost some ground on squats with the reduced loading, I basically was just feeling things out on them today and trying to get some work sets done at higher intensity, 3rd rep at 365 was RPE 10 did not have another and it was slow. Decided to barbell bench today just to get some higher intensity than DBs that only go to 100s. Overall it was decent though. Belt is getting looser on my normal notch so that's good, waist is shrinking back down.

5:05-6:30 am 85 MIn / 42 sets
BB Bench
135x10
185x5
225x5
235x5
235x5
235x5
235x5
235x4

SS With

Cable Rows
190x10
210x8
230x8
230x8
230x8
230x8
-------------------------
Squats
135x5
225x5
275x5
315x5
335x5
365x3
315x5

SS With

Alt DB Curls
40sX10
45sX8
50sX8
50sX7
50sX7
-----------------------
Dips
BW+35 X 10
BW+35 X 10
BW+35 X 9
BW+35 X 7
BW+35 X 7

SS WIth

Narrow Nuetral Lat PD
150x10
170x10
190x8
190x8
190x6
----------------------
DB Flys
50sX10
50sX10
50sX10

SS WIth

Triceps PD
110x10
120x10
130x10
-----------------------
M1 7:30am
3eggs, 4oz turkey sausage
430 cals / 44g pro / 29g fat

M2 11:15am (880c/92p/50f)
10oz bro-collie, 6oz pork shred, 45g sugar free BBQ
450 Cals / 48g pro / 21g fat

M3 2:15pm (1275c/150p/60f)
6oz Chkn B flax wrap sugar free bbq
395 casl / 58g pro / 10g fat

M4 5:00pm (2075c/222p/98f)
10oz Salmon & 20oz riced cauliflower, 4.5oz purple onion, 6oz mushrooms
800 cals / 72g pro / 38g fat

+ dessert Pb pretzels ice cream
375 cals / 12g pro / 16g fat

Totals: 2450 cals / 234g pro / 114g fat

[shesprints]

Anyway will probably get some cardio in today, didn’t make it yesterday but worked up a good sweat in jujitsu throwing knee strikes (especially when we used pads). Funny story was working with a female black belt a couple of rounds when we were not using shields and actually delivering knee strikes to the abdomen and got scolded by her for not hitting her hard enough. I just said “sorry, not really in the habit of kneeing women in the stomach” she is shorter than me and almost kneed me in the junk a couple of times if that would have happened maybe I would have been a little more enthusiastic when it was my turn to throw some knees

Also got “instructed” to use the training wheels and put my hands down on my straight over sutemi (basically a front flip landing on the balls of your feet and shoulders with hips up) after the Sensei saw me bounce my head off the mat pretty hard on the way over (didn’t have my timing right). Oh well, guess he’s afraid of concussions etc, but probably should not try to do everything the black belts do....

LMAO at this. I know what she means, though... I'm not even a black belt woman, but I still get impatient with guys who go too easy on me. I recall one newer white belt was drilling knee on belly with me and I was like "MAKE IT HURT MORE!" I think I terrified the guy but he did do a lot better after that. Oh, and, uh, I may once have nailed my black belt instructor in the nuts when I was sinking my hooks from the back. I felt terrible but he says he's had worse. I guess it's a danger of the sport. Men are so fragile. :P

I don't know if it's bad that you try things the black belts do, except when you injure yourself. If you don't push yourself to try moves, they don't become habitual as fast, right? And you do have a high level of fitnes and good body control already.

I'm glad you feel back on track with your eating and weight and that your hamstring is feeling better. Give it some time to settle and I bet your squats will be back.

[Plateauplower]

LMAO at this. I know what she means, though... I'm not even a black belt woman, but I still get impatient with guys who go too easy on me. I recall one newer white belt was drilling knee on belly with me and I was like "MAKE IT HURT MORE!" I think I terrified the guy but he did do a lot better after that. Oh, and, uh, I may once have nailed my black belt instructor in the nuts when I was sinking my hooks from the back. I felt terrible but he says he's had worse. I guess it's a danger of the sport. Men are so fragile. :P

I don't know if it's bad that you try things the black belts do, except when you injure yourself. If you don't push yourself to try moves, they don't become habitual as fast, right? And you do have a high level of fitnes and good body control already.

I'm glad you feel back on track with your eating and weight and that your hamstring is feeling better. Give it some time to settle and I bet your squats will be back.

Yea I wasn't trying to be "disrespectful" or anything by being a little more controlled with her than with some of the guys, but I just try to be more measured with females, people smaller or a lot older than me in general. I'm not there to try to be "tough guy" and would legit feel bad if I accidently hurt someone. I've heard that some guys routinely wear cups in BJJ, seems like it would restrict movement somewhat, but with as much live wrestling as you guys do getting hit in the nuts is gonna happen. We are fragile If you do that to someone have them sit on the floor and get under hooks under their arms from behind them and lift and drop them lightly a few times, it actually helps...

As far as doing those flips, I feel comfortable doing them, mostly because its fun and we are on 2" thick mats, but considering I pulled my hammy and about rang my bell maybe I will throttle those back a little for the short term. He said that my issue was I was leading the flip with my head and I need to focus more on my feet coming over which makes sense. It sucks though because the few people that do actually do that version of that sutemi make it look so effortless its like they floating themselves over. I can't see mine, but I'm guessing they don't look that way .

Feeling back on track with my diet for the time being, staying consistent anyway. Will probably continue until I hit a low 180s/high 170s range. I think the little drop in low rep strength is mostly from being depleted from lower cals/carbs. I know when I'm all puffy and bloated I always feel stronger on squats and deads. Fuller muscles from glycogen and water = bigger lever. So there is actually a physical reason behind it other than just "energy" levels. I had great energy today, just the 365 got really heavy, really fast on rep 3 (thought I was going to ride it back down for a second but it sloooowly made it past my sticking point (about 2/3 of the way up). Will see how deads go on Wed, probably still limited there to an extent, but hammy did not seem to have any negative impact on squats today that I could feel.

[Plateauplower]

Tuesday 12/4/18
182.8 lbs

Got in for some morning cardio and stuff. Felt good. Jujitsu tonight for daughter and me, son has strep throat and an ear infection. Really hoping the rest of us dodge the strep Weight is trending nicely, especially considering I've been running my carbs up in the evening, if I were to drop them I'd likely drop a couple more lbs quickly. I'd like to be coming in around 2000 cals/day but I'm not too worried, slow is fine too and probably better since I'm just re-comping a little up and down.

Cardio Elliptical 50 Min / 5.07 mi / 725 cals
Stretching/Foam Rolling
Abs

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

M2 9:30am (825c/103p/39f)
6oz chkn B flax wrap, 30g sugar free bbq, lettuce
395 Cals / 59g pro / 10g fat

M3 2:00pm (1300c/160p/57f)
Stir fry 10oz bro-collie, 6oz mushrooms, 6oz London broil
475 cals / 57g pro / 18g fat

M4 6:00pm (1925c/235p/86f)
Salad - 9oz shredded lettuce, 12oz tilapia, 1oz cheese blend, 14ml infused olive oil, 60ml vinegar dressing
625 cals / 75g pro / 29g fat

Jujitsu 7:30-9:00pm
Advanced Yawara hand and choke escapes leading to strikes joint locks.

[Plateauplower]

Wednesday 12/5/18
182.8 lbs

My wife took my son to the Dr. on Monday and he has strep throat and an ear infection. Monday night when he was sleeping his eardrum ruptured which as much as it freaked us out initially, it is apparently pretty common in kids when they have ear infections. So he’s out from jujitsu and gym class etc until at least next Thursday when he gets rechecked. My daughter did great last night and was “Queen of the mat” last night in their class. She pummeled everyone in the game they were playing including higher belt ranks lol. My class was good we did some advanced Yawara stringing some moves together and it let me see the point of some of them a little more clearly.

Weight is trending down, 182.8 seems to be pretty accurate right now should be on track to lose 1lb or a little more from last week. Have meetings all morning then a work Christmas lunch where I’ll probably try to eat light and stay on track. Not enough sleep last night but I’ll go to bed early tonight hopefully and catch back up.

5:05-6:15am / 70 Min / 31 sets
Meh was a little groggy today. Was able to work up to a 405 triple on deads which isn't terrible considering I felt like I was only using one leg...Left hammy and glute tendon seem to be improving. I'll need to drop my DB bench weight for Wed sessions with LM shoulder presses first, aiming for 8-10 rep range and fell pretty short today. everything else was okay, not great but good enough.

Landmine shoulder press (each side)
45x10
70x8
75x8
75x8
75x8

SS with

Pull-ups
BW+35 x10
BW+35 x10
BW+35 x9
BW+35 x10
BW+35 x8
----------------------

Deadlift
135x5
225x5
315x5
365x5
405x3
315x8

SS With

DB Bench
65sX10
80sX8
100sX7
100sX7
100sX5
-------------------------
EZ Skull Crushers
95x10
115x8
115x6
115x7
115x7

SS With

DB Hammer Curls
40sX10
45sX8
45sX8
45sX8
45sX8

Some facepulls at the end not counted.

--------------------------------------------------------

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

M2 10:00am (880c/92p/50f)
10oz bro-collie, 6oz pork shred, 45g sugar free BBQ
450 Cals / 48g pro / 21g fat

M3 1:00pm (2100c/192p/90f)
6-8oz? Italian beef, 6oz? roasted chkn, roasted veg, salad, some fruit 2 choc chip cookies
1220 Cals / 100g pro / 40g fat? (estimated - Christmas party lunch)

M4 5:30pm (2600c/224p/95f)
Sprouted grain toast LF cottage cheese etc
500 calls / 32g pro / 5g fat

[Plateauplower]

Thursday 12/6/18
184.0 Lbs

Not bad considering higher carbs yesterday. Did some cardio and foam rolling this morning, Jujitsu tonight.

Elliptical 45 min / 4.5 mi / 650 cals

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

M2 9:30am (825c/102p/39f)
6oz Turkey B flax wrap sugar free bbq
395 casl / 58g pro / 10g fat

M3 1:30pm (1300c/150p/60f)
12oz bro-collie, 6oz pork shred, 45g sugar free BBQ
475 Cals / 48g pro / 21g fat

M4 6:00pm (2200c/238p/96f)
12oz tilapia flax wrap taco 2oz cheese, chips & guacamole
900 cals / 88g pro / 36g fat

Jujitsu 7:30-9:00pm
Same as Tuesday pretty much.

[Plateauplower]

Friday 12/7/18
186.2 lbs (LOL what?!)

Not sure on weight, just holding water I'm guessing since I've been running calories a little below maintenance. Not worried about it, looked leaner today than I did the days around 182 and flat and depleted. Kind of changed things up today, instead of doing DB bench and rows I did barbell for medium rep range day. I just didn't feel like wrestling DBs for bench, and have not been able to BB row for weeks due to the hammy/glute strain. It still limited me a little on rows, but I'll work them back in weekly. Everything was okay. Did BB curls instead of EZ curls and will stick with them for awhile going forward, they felt good and didn't strain my elbows. Squats were alright, they were work, I hope I can start increasing weight cautiously but will take it by feel.

5:05-6:25am / 80 Min / 39 sets

BB Bench
135x10
185x8
205x8
205x8
205x8
205x8

SS With

BB Rows
135x10
185x8
225x8
225x8
225x8
225x8
--------------------------
Squats
135x8
225x8
275x8
315x8
315x8
315x8

SS With

Precore Lat PD
190x10
220x8
240x8
240x8
240x8
240x8
-------------------------
Dips (Slow reps)
BWx12
BWx12
BWx12
BWx12
BWx10

BB Curls
60x10
70x10
80x9
80x9
80x8
-----------------------
Triceps PD
120x10
130x10
130x8

SS With

DB Flys (Slow big stretch)
50x8
50x8
--------------------------------------

M1 7:00am
6oz turkey sausage crumbles, 2 eggs
470 cals / 51g pro / 31g fat

M2 9:15am (895c/99p/49f)
6oz ground chkn on flax wrap, lettuce 45g sugar free bbq
425 Cals / 48g pro / 18g fat

M3 2:00pm (1320c/147p/67f) ran out of variety this week
6oz ground chkn on flax wrap, lettuce 45g sugar free bbq
425 Cals / 48g pro / 18g fat

Rest of day didn5 really track
1280 / 50 / 30 estimated


2600c/197p/97f

[shesprints]

It certainly seems like your calories are below maintenance, so I dunno on the weight either, man. You've mentioned your calorie counts before, though, and I find them a bit baffling. I lose weight on 2k a day and you are larger and probably at least as active! I'm never going to complain about the number of calories I get to eat again. It may have to do with your substantial weight loss, as you've said before, or perhaps your sometimes variable carb consumption. Too many variables go into weight. That said, you have inspired me to get a better scale and start tracking mine daily as well for data purposes. Since I am competing in a weight class sport now that can be invaluable information.

Good for your daughter killing those other kids on the mats. But to your son's ear infection and rupture. It is, indeed, quite common. It runs in my mom's side of the family and I had something similar happen as a kid, but it's unpleasant and painful and, to a small child, quite upsetting. I hope he gets better quickly.

Very nice lifting, btw! I like that you superset bench and row to stay balanced and wtf @ 50(!) dumbbell flys! What's the rationale for the very high reps on that movement? Hypertrophy of a small muscle group?

[Plateauplower]

It certainly seems like your calories are below maintenance, so I dunno on the weight either, man. You've mentioned your calorie counts before, though, and I find them a bit baffling. I lose weight on 2k a day and you are larger and probably at least as active! I'm never going to complain about the number of calories I get to eat again. It may have to do with your substantial weight loss, as you've said before, or perhaps your sometimes variable carb consumption. Too many variables go into weight. That said, you have inspired me to get a better scale and start tracking mine daily as well for data purposes. Since I am competing in a weight class sport now that can be invaluable information.

Good for your daughter killing those other kids on the mats. But to your son's ear infection and rupture. It is, indeed, quite common. It runs in my mom's side of the family and I had something similar happen as a kid, but it's unpleasant and painful and, to a small child, quite upsetting. I hope he gets better quickly.

Very nice lifting, btw! I like that you superset bench and row to stay balanced and wtf @ 50(!) dumbbell flys! What's the rationale for the very high reps on that movement? Hypertrophy of a small muscle group?

Yea my TDEE seems pretty crappy to me but I have followed a lot of other journals of guys around my weight and leaness who had similar TDEEs 2400-2600 range. I don't really believe in "metabolic damage" but it TDEE does drop when dieting for long periods. One of the only pieces of valuable information gleaned from wearing a fitbit (other than the fact I don't sleep enough, which I already knew), is I can see how when I increase calories my NEAT increases and when I restrict calories it decreases based on steps and active minutes outside of the gym. My variable carb intake has a LOT to do with scale weight though, if I went keto right now I could hit high 170s in a week just due to water loss.

My daughter is a freaking beast (tiny but fierce), last night they played a game where the kids had to crawl across the mat on their bellies and one or two kids in the middle (depending on their size/skill) on their feet would have to attack them and roll them over to their backs before they made it to the other side. Nobody could roll Angie over, she dragged two kids on her back across the mat laughing saying they were her backpack . Then she was by herself in the middle and was the only one to turn everyone over without a single pass of not getting at least one person. They did one on one matches at the end and she went undefeated once again. I actually talked to my Sensei and am thinking about moving her up to the next age group. She is in the 5-7 YO group and just turned 7, but she just dominates and I think she'd progress faster being a challenged a little more. Then again she likes to win, and I don't want to take that away from her prematurely, she is still on the smaller side of the kids in her current class physically. SHe's just got good balance and "feel" for wrestling. Its funny she does things right despite never having been taught what to do, natural ability I guess.

My son seems fine, its hard to tell with him, he never complains about stuff really. In jujitsu he won't tap even when he should. Can watch his face turn purple and he just refuses even though sometimes he's not even really working to escape, just laying there getting choked He was back at school yesterday. Says he can hear, isn't dizzy etc. He gets re-checked Next Thursday and can hopefully participate in the final class of this quarterly session on Next Sat. We all have a couple weeks break before it starts up again in January through the park District. I might take them to a class or two at the commercial school during the break if they want to, its only $10 for 2 hrs for park district students at the commercial school.

Love supersetting antagonistic muscle groups. Some studies suggest that it can actually improve performance on both lifts. Not sure about that, but it is very efficient use of time. Those were 50lb DBs for 8 rep sets. But Isolation stuff in general I usually do at higher rep ranges just to reduce joint stress. I just did a couple sets of flys mostly for the stretch today, I had plenty of volume for chest with the bench-press and dips. I try to hit a variety of planes of motion though, but I like getting that deep stretch from flys or DB pull-overs.

[ectoBgone]

Yea my TDEE seems pretty crappy to me but I have followed a lot of other journals of guys around my weight and leaness who had similar TDEEs 2400-2600 range.

Same here, I am right around 2500. I think your job is more active than mine though since I have desk job, and I really do little cardio to speak of.

[Plateauplower]

Same here, I am right around 2500. I think your job is more active than mine though since I have desk job, and I really do little cardio to speak of.

I ride a desk most days too. My only activity is pretty much gym and jujitsu. I try to walk at lunch when the weather is decent but it'll be awhile before I'm doing that again.

[shesprints]

You guys wth the TDEE! I guess because I live in a walking city and walk between clients or to commute, my TDEE is 2500 or so and I am a 5'6" 145ish female. I am doing hard jiu jitsu rolling about 2 hours a day, too, though. TDEE sure is odd. I can't diet under 1800-2000 without feeling like I'm going to pass out. Losing rn and feeling pretty depleted on the higher number. :/ when I do gain weight it is never because my metabolism is slow, just because I like dessert a lot. No satiety signals around cake.


My brother has a high metabolism and claims to maintain on 4k or so when moderately active so maybe it's genetic or maybe activity and NEAT. Or maybe those tendencies are genetic too.

[Plateauplower]

You guys wth the TDEE! I guess because I live in a walking city and walk between clients or to commute, my TDEE is 2500 or so and I am a 5'6" 145ish female. I am doing hard jiu jitsu rolling about 2 hours a day, too, though. TDEE sure is odd. I can't diet under 1800-2000 without feeling like I'm going to pass out. Losing rn and feeling pretty depleted on the higher number. :/ when I do gain weight it is never because my metabolism is slow, just because I like dessert a lot. No satiety signals around cake.


My brother has a high metabolism and claims to maintain on 4k or so when moderately active so maybe it's genetic or maybe activity and NEAT. Or maybe those tendencies are genetic too.

You burn a LOT of calories wrestling and you are really active. You could diet on lower cals if you were less active. I’d lose a lot of weight from football to mid wrestling season without dieting too hard (185 down to 160/152). I think it has a lot to do with NEAT too. My wife is petite and eats whatever she wants, doesn’t track etc, but she’s a busy body always doing stuff. She’s like a humming bird.

Saturday 12/8/18
182.8 lbs

Jujitsu for daughter this morning and mine later. Daughter’s birthday party tomorrow picked up the sheet cake and ordered all the pizzas. Gonna be interesting. 30+ screaming kids for 3 hrs at an indoor park we rented.

Jujitsu 12:00-1:30pm
Yawara with elbow strikes, shake water off hands to get uke to grip tighter/not let go.
Bum rush shove, spine uke around push up under shoulder blades to get the light on their feet and moving forward.
Winding handshake throw, spin around toward Free hand locking uke’s wrist, catch at lift uke’s opposite elbow throwing them down.
Throw from rear headlock- groin strike to create space, spin into uke catching headlock arm and use upper body to lock their shoulder bringing them down to their back.


M1 11:00am
6oz pork flax wrap lettuce bbq, Pb pretzels
600 cals / 52g pro / 23g fat

M2 2:30pm (1600c/122p/63f)
6oz beef flax wrap 2oz mozzarella/ +400 cal muffin earlier
1000 cals / 70g pro / 40g fat

M3 6:30pm (2250c/194p/70f)
12oz tilapia, 28oz greens beans, misc
650 cals / 72g pro / 7g fat

[Plateauplower]

Sunday 12/9/18

Daughter’s birthday party today. Got some cardio in and now getting ready for the party.

Cardio elliptical
60 min / 6.25 mi / 900 cals

M1 9:30am
6oz chkn b flax wrap, bbq, lettuce pickle on the side
425 cals / 60g pro / 10g fat

M2 12:30pm (2400c/120p/70f)
Lots of pizza. No cake though.
No idea calling it 1975 cals / 60p / 60f

[shesprints]

You burn a LOT of calories wrestling and you are really active. You could diet on lower cals if you were less active. I’d lose a lot of weight from football to mid wrestling season without dieting too hard (185 down to 160/152). I think it has a lot to do with NEAT too. My wife is petite and eats whatever she wants, doesn’t track etc, but she’s a busy body always doing stuff. She’s like a humming bird.

Yeah, I have anxiety and I'm pretty sure it keeps my NEAT high... yay? lol no. I agree with you about the calorie burn from live wrestling. It's pretty insane how sweaty we all get. Sometimes the steam from everyone's exertion hangs in the air like it's a sauna. It's nuts. But it's so much more fun than "cardio" that I forget it also burns calories.

Speaking of which, 900 cals burned in 60 min on the elliptical? That seems like a LOT jesus christ. Are you sure that's accurate? I guess for your size it would be, and depending on resistance.

Also, am I reading you correctly that groin strikes are legal in traditional jiu jitsu because I have questions about that.

Have fun at your daughter's bday!