Turning into a meathead- mid life crisis

[coachcalande]

Chest back and shoulders done

Bench 225-245
Incline 185-195
Seated press 145

Kept things a bit lighter today

Feeling 👍

[coachcalande]

Started a 48 hour refeed last night. Hopefully Ill take in 200-250 G carbs today. Plan to stay under 100 g fat.

Rice with dinner, cold brews after.

Today oats at breakfast, bread with lunches, plan rice and brews tonight.

Trained legs this am and it went very well.

Smith squats pyramid 135-185-225-275-315-345
Leg press 12-13-14-15 plates
Leg ext and leg curls.

Plan to smash arms after work.

[coachcalande]

Excellent lift on arms. Have enjoyed doing three movements each for bis/tris with 3 sets each.

Carb up in progress, Ill finish that up today. My legs are sore. Especially the outer sweep.

[coachcalande]

48 hour refeed complete. Thats 10 meals that included at least 25 G carbs each. I didn’t choose a bunch of junk and I didn’t drop fat real low (Dr DiPasquales book says dont) and I maintained a steady supply of protein. The worst carbs were the beer. I had rice, oats, pasta, bread, bananas and additional carbs in whey, yogurt, creamer. Yesterday I definitely felt awful, tired, lethargic and bloated. Carb coma was real from the insulin spikes.

Now its five days of high protein and low carb. Fat for satisfying taste.

Id say the gas tank is full. The body is a hybrid..stores two different fuel sources. Lets see how my training goes this morning. Ill be hitting the torso hard and heavy Im sure.

[coachcalande]

Excellent lift
Bench 315x3,2,2,2
Incline 225x9,8.7.6
Flyes

Npds
Wide pulldowns
Rows
Seated ohp
Up rows
Side laterals
Shrugs

[coachcalande]

25’min arms this am

65 min legs this pm

Squats on smith
225-275-315-345

Leg press 4x5 with 12 plates
Leg ext leg curls
Calf raise

[coachcalande]

Nice lift this am ad I trained in the 8-12 rep range on the majority of lifts.
Good break for the joints.

Starting my second refeed now somewhat reluctantly but here we go!

Btw measure of arms just under 20” pre refeed.

[coachcalande]

Last nights carb up started with two bowl of rice. Later I had chocolate ice cream and a cookie.

This am, 276 lbs.

Its a rest and grow day for me. I plan to eat carbs today and tomorrow…Deadlifts/Legs on Saturday should be good.

[coachcalande]

Good lift today on my refeed weekend.

Deadlift
425x3
435x3
455x1
405x3

Then leg press
12 plates x7,7,7,6

Leg ext and leg curls

Followed by 9-10 sets bis and tris.

[coachcalande]

Carb load complete. Weight went from about 276-279 over the process.

Theres little doubt that Ive moved some decent iron since going to the “Anabolic Diet” and adding the 48 hour refeed.

I love to experiment and see how these things impact my body.

So far, 48 hours of carbs has not caused acne to return. It has however led to noticeable DOMS and inflammation from training.

I also feel the serotonin boost and lethargy of carb coma by midday Friday. ( I start the carb up Thursday at dinner and end Saturday at dinner).

[coachcalande]

After the refeed my arms measured just over 20”

I am a bit more “hungry” today so will probably eat 5 times.

[coachcalande]

55 min workout this am

4 sets bench
315x3,2,2,2

4 sets incline
225x9
235x6,6,6

Heavy rows, pulldowns and narrow pds

Seated press 4 sets at 155 lbs
Upright rows 4 sets at 95
Side laterals, on a binge with these lately 5-6 sets

[coachcalande]

Weight at 277 this am. After the refeed I was up to 279.9

This water weight fluctuation is really something but so far its worth it.

[coachcalande]

277 again

Trained arms hard this am, 18 total sets. Legs this afternoon though I feel lazy! A nap and a bit of coffee should help.

[coachcalande]

Free weights squats
135
225
275
315
365
365

Then four sets of 5-6 reps at 12 plates
On leg press

4 sets leg ext and 4 leg curls
3 sets calf raise

[coachcalande]

277 this am.

Carb refeed has begun. Pizza tonight….long time since Ive had that!

[coachcalande]

Bench 325x2,2,2,2
Backoff 275x6,5

Incline 235x8

Did chest, back, shoulders

Carb up continued

[coachcalande]

Refeed started Thursday afternoon and finished Saturday night. Weight change 277-280 lbs.

Im training legs today and plan to deadlift today. I expect to have my best DL performance since 2015. We will see.

Some of my refeed notes:

Thursday- half a pizza, bowl of rice and a protein shake
Friday- bagels, rice during the day, mashed potatoes at dinner, ice cream
Saturday- bagels at breakfast, potatoes during the day, tacos at night

*Adult beverages too.

* yes, I had protein 4x daily

Today back to no carbs and high protein.


Some additional observations

Joints are not badly inflamed but elbow irritation from overhead rope ext
Acne appears usually after the refeeds, 1-2 blemishes, usually goes away by Tuesday
Dehydration/muscle cramping and electrolytes issues are resolved by refeeds.

[coachcalande]

Deadlift 465 x 1 this am. On the road to over 500 again.

Also gained two reps on leg press 12 plates x9-8-6-6

Finish this up
And then train arms

[coachcalande]

279.2

Looks like the carb refeeds consistently move my weight from 276-279.

Takes a couple of days to drop that water and glycogen out again.

[coachcalande]

Steak and eggs, a bit of Greek yogurt to start the day.

Planning Turkey burgers for meals 2-3, probably with egg whites and cheese.

Not sure about dinner, perhaps chicken thighs.

Im definitely not counting calories and my body weight seems stable staying at 276-279 after three refeed weekends. Mt strength is better with no spasms or cramps.

Skin is fairly clear today. Low back soreness from the deadlifts yesterday but no thigh soreness or calf soreness.

[coachcalande]

279 again today.

Feeling like after carb up weekend that I sometimes want things like oatmeal, rice, potatoes …I guess its normal for thee cravings to return.

Today is chest, back, shoulders.

[coachcalande]

12 sets chest, 12 sets back, 16 sets shoulders
just under an hour. 5-10 reps on each set.

Decided to do all of my compounds then at the end did my isolation work. Satisfying.

[coachcalande]

278 today.

Todays meals:

Eggs, bacon , cheddar
Chicken breast with mustard/ranch mix
Chicken breast with mustard/ranch mix
Chicken thighs or tuna/mayo

[coachcalande]

279 today.

Its legs/arms day. Low back is still feeling effects of deadlift the other day, crappy form will do that.

Im up at 3 am, couldn’t sleep so pretty miserable. Getting coffee now and after breakfast Ill go train and just suffer thru the day until I can grab a nap.

Meals are :

Eggs with ground turkey
Chicken breast
Chicken breast
Unknown dinner…may start refeed as scheduled.

[coachcalande]

Legs dine this am. Great session.

https://youtu.be/Th-GqeaiGsk

Pause squats, five sets
Leg press five sets at 12 plates
Leg extensions, leg curls, calf raises


This workout, from a bb perspective was fantastic.

[coachcalande]

277 this morning. I was scheduled for refeed Thurs evening but chose to delay it, appears to have paid off. Makes more sense to refeed tonight heading into training on Saturday.

We will see..straight keto makes me feel best although electrolytes/potential muscle cramps in my calves does concern me.

The refeed makes me puffy and lethargic but helps me put on size and gain strength.

[coachcalande]

Excellent lit today.

Bench 315x3,3,2,2,1
Incline I used 235, 245, 275,275
Rows, narrow pulldowns and wide pulldowns heavy 5-9 reps
Seated press I used 145, 155, 175, 185
UprIght rows 95 for all sets

Finished with shrugs, flys, side laterals.

[coachcalande]

282 this morning after carb refeed.

Back to keto eating today starting with an omelette and bacon.

Im temped to eat carbs again today as I didn’t use the same 48 hour window…but Im not looking to gain weight quickly so…as it goes Sundays are the most enjoyable keto day for me anyways as I can cook hot meals all day.

With Powerbuilding I want the right balance of size, strength, physical comfort and enjoyment out of life.

[coachcalande]

Whopping 284 this am.

Thats quite a bloat up from carbs! Yesterday I ate meat, cheese, green veggies…

The refeed this week included bread, oatmeal, pot pie, fried onion rings, bananas….no pizza, ice cream or suds.

Its legs and arms day. Planning to repeat a workout similar to my last leg day. Smith pause squats, leg press, leg ext, leg curls.